Unfortunately, there’s an awful lot to be anxious about in our world today. One thing that can help you feel more grounded, peaceful, or even hopeful? Reconnecting with nature.

Shinrin-yoku—which translates to “forest bathing”—is an ecotherapy practice that originated in Japan, which simply involves spending mindful, restorative time in in a forest or other natural setting.

The goal of forest bathing is for participants to immerse themselves in the present moment, focusing on what they can see, hear, smell, touch, and even taste in the environment around them.

Studies have found that simply spending 10-20 minutes in nature can increase happiness and decrease stress—and some research even suggests forest bathing can lead to positive physiological results, like reduced blood pressure and a decrease in harmful hormones.

Here’s a guided forest bathing session you can use next time you need a little break in the woods:

Forest bathing session

Before you start your forest bathing session, get comfortable. Find a peaceful spot outdoors. You can either remain standing, or perhaps you want to sit down.

To begin, focus on your breath. Notice how it feels going in and out of your body – maybe notice if you are breathing through your nose or your mouth. How does the air feel going into your lungs and even your belly?

Now, imagine that you are a tree in a forest. Take a moment to think about what kind of a tree you are. Are you a really tall tree, or are you pretty small? Maybe you’re right in the middle. Do you have leaves or pine needles? How many branches do you have?

It’s time to find your roots. Feel the parts of your body touching the earth sink into the ground below you. Imagine roots growing into the ground from your body, stretching deeply into the earth. They’re helping to keep you sturdy.

Next, focus on your skin–or in this case, your bark, branches, and leaves, or needles. How does your bark feel right now? Does it feel like a gentle breeze? Or maybe you can feel the sun soaking into it.

What do you hear? Are there any critters making noise on your branches or nearby? Do you hear leaves or pine needles rustling in the wind?

What about smelling? Do you have a sweet sap in your trunk? Or maybe you smell the rich soil that your roots are growing into.

Take the next thirty seconds or so to enjoy a simple moment of calm and quiet. Sit or stand still with your eyes closed. Notice how you are feeling as a tree that is part of this forest.

Last but not least, gently begin to open your eyes and look at the world around you. What do you see? Do you see big trees or small trees? Do you see any animals? What are you noticing?