For many years, outdoor activity and recreation have been shown to improve the quality of our lives. In fact, a Japanese philosophy that originated in the 1980s, called shinrin-yoku, which translates to “forest bathing” or “taking in the forest atmosphere,” is the practice of spending time in the woods and forming a connection with the atmosphere of the forest. It can be described as both a fitness trend and a mindfulness practice, having both physiological and psychological effects on the body. Essentially, it is time spent outside in nature, whether it’s going for a walk in a neighborhood park or taking a day trip to a local state park for a hike.

But if you’re new to this concept and want to get out into the world to try it for yourself, where do you start? Here are five tips to kick off your forest recreation journey.

1. Practice Mindfulness

There’s no way to lead a completely stress-free life. The problems come from when those stressful feelings overwhelm you or when you aren’t able to take a break from it. When stress and anxiety consume you, it can take a toll on your body, leading to tension, heart problems and even sleeping problems. To help combat this, forest recreation and shinrin-yoku, also known as forest bathing, can help to reset yourself. Mindfulness techniques can also add an additional layer of stress relief. While enjoying your time in the forest, the goal is to be completely in the moment.

Practicing forest bathing is relatively easy and incorporates many techniques you might already be familiar with if you have a meditation or mindfulness practice already. First, find a natural place you like. This can be a neighborhood park or a national forest or even your own backyard. Take a few minutes to center yourself with some deep breaths. Can you hear birds or wind? Watch the trees and the landscape around you. Be in the moment. Let your senses enjoy everything you can see, smell, hear and feel.

2. Unplug From Electronics

Our interconnectedness through our computers and smartphones can be helpful in our day-to-day lives, and they can help capture our creativity and productivity. But if you’re aiming to be mindful while you enjoy some forest recreation, it’s best if you leave the computers at home and turn the ringer off on your phone.

You might also be tempted to bring your headphones so you can enjoy music while on your walk in the woods. Resist that temptation—part of the benefits of forest recreation is being away from technology. Hearing the world around you helps to reset your brain. After all, we usually have music on in the background no matter what we do, whether we’re at the office, at a coffee shop, spending time at home or driving in the car. Silence is necessary, however.

Music, sound and noise are so frequent in our everyday lives that we need more natural sounds to balance it out. Sounds of nature help rebalance your need for noise, even if it’s a short time every day.

3. Soak Up the Benefits

Studies have shown that spending time in natural forest spaces results in positive effects on mental health, especially for those who display depressive tendencies. Mindfulness also has a positive impact on the human brain, whether you’ve been feeling stressed, anxious, depressed or a combination of all three.

Even if you don’t go all the way out to a state forest, the benefits of exercising outside have been well-known for years. If you’re having an especially difficult day and know you need a break, a walk outside may be just what you need.

A walk or a jog outside will increase your working memory and concentration as well. If you have fitness goals, a workout in a green space gives you neurological benefits and boosts your sense of well-being. And you’re in luck if you find exercise difficult: nature can make a tough exercise feel easier!

4. Take Part in Activities You Enjoy

So, what kind of activities does forest recreation encompass? The answer is: lots! You can go for a walk or a jog, take a bike ride or find a fishing spot. If you’d rather sit still, you can find a vantage point or a bench and just do some nature-watching. Maybe you’re into target shooting and there’s an outdoor archery range. If you like climbing, maybe you can find a ropes course or a zipline. Camping is an evergreen idea as well.

But you don’t have to make a special trip way out of your comfort zone if this is new to you. The idea is to find a little time every day to ground yourself. If you can get out in nature for 20 minutes a day, you’re off to a good start. But if your schedule keeps you going all week, at least try to do something fun outside on the weekends. The goal is to relax and detach from your current stresses, so it shouldn’t feel like a chore. Just remember that you have lots of choices as far as activities go. Find the thing that makes you feel the best, whether it involves activity or stillness.

5. Where To Go

Oregonians are particularly lucky because there are 361 state parks, 11 national forests and 21 national wildlife refuges all at your fingertips in this state alone. There are also hiking trails throughout Portland’s parks, including those in Hoyt Arboretum and Forest Park.

Wherever your journey takes you, remember to wear appropriate clothing, be sure you know where you’re going, take a map with you, stay on marked trails and pay attention to trail closures in case of weather and other hazards. Be safe out there, and enjoy your forest recreation in Oregon, whichever activity you choose!

Learn more about Oregon’s forests and their benefits by exploring the Oregon Forests Forever website. From providing jobs to contributing to cool, clean water to making a space to recreate and unplug, Oregon forests have a lot to offer.