Forest Bathing: Finding Stillness and Renewal Among Auckland’s Trees
In a world that rarely stops spinning, there is a quiet invitation waiting in Auckland's bush and nature reserves. It asks nothing of you except presence. No destination. No steps to count. No performance. Just the simple act of bathing in the forest atmosphere - letting the living world meet you exactly where you are.
This practice is known as forest bathing, or shinrin-yoku in Japanese. Coined in the early 1980s by Japan’s Ministry of Agriculture, Forestry and Fisheries, it emerged as a gentle antidote to the stresses of modern urban life. It is not hiking, not exercise, and certainly not a literal bath. It is the art of slowing down and immersing yourself fully in the forest through all five senses: the scent of damp earth and crushed leaves, the play of light filtering through the canopy (komorebi), the texture of bark under your fingertips, the chorus of birds and insects, and the quiet taste of clean air.
Scientific studies, particularly from Japan, have shown that even a couple of hours of this mindful immersion can lower cortisol (the stress hormone), reduce blood pressure and heart rate, boost immune function through the inhalation of tree-released phytoncides, improve mood and concentration, and support better sleep. It is a form of nature therapy that helps quiet the mind’s constant chatter and restores a sense of belonging to something larger than ourselves.
How to Begin
You need very little. Leave your phone behind or switch it to airplane mode. Walk slowly - far more slowly than feels natural at first. Pause often. Sit if you wish. Notice what draws your attention without forcing anything. There is no right or wrong way; the forest itself becomes the guide. Many people find that even 20 - 30 minutes brings a noticeable shift, while a longer session of 1.5–3 hours allows the benefits to settle more deeply.
Where to Forest Bathe in Auckland
Auckland is remarkably well-endowed with places to practice. The Waitākere Ranges Regional Park offers dense native rainforest, waterfalls, and quieter tracks where the bush feels ancient and enveloping. Cascade Kauri (Te Piringa) protects some of the region’s oldest and most impressive kauri stands, with boardwalks and upgraded tracks that make immersion accessible while helping protect the trees from kauri dieback. Always use the cleaning stations and stick to open tracks.
Closer to the city, the Auckland Domain provides mature trees and leafy pockets ideal for a shorter urban session. The Auckland Botanic Gardens and various regional parks such as Duder offer peaceful corners of native bush and coastal forest. Even a quiet reserve with a good stand of trees can become a sanctuary if you approach it with intention.
Guided by Experience: Hannah McQuilkan and Forest Bathing NZ
While you can practise alone, there is something transformative about being guided. One of New Zealand’s most experienced forest therapy guides is Hannah McQuilkan. Trained with the Association of Nature and Forest Therapy (ANFT) in 2018, she has led more than 60 walks and brings over 20–25 years of experience in natural medicine as a qualified naturopath and medical herbalist.
Hannah lives on a wild 180-acre farm (The Highside) overlooking Karioitahi Beach near Waiuku, where she grows and plants trees. Through Forest Bathing NZ she offers gentle, intentional immersions that typically last 1.5–3 hours. Sessions begin with a sensory meditation, move through a series of simple yet powerful “invitations” that open the senses in new ways, and close with a tea ceremony using wildcrafted local plants - an act of gratitude that seals the experience.
She is available for small group walks, private sessions, and corporate or organisational bookings, and can travel to various locations around Auckland and further afield, or connect people with other local ANFT-trained guides. Contact her via the Forest Bathing NZ website or by phone on 022 6266 420.
Participants often describe her sessions as deeply calming and quietly revelatory - moments of noticing the “secret life” of plants and trees that are usually overlooked, of feeling the gap between self and nature dissolve, and of leaving with a restored sense of clarity and connection.
In a city as vibrant and fast-moving as Auckland, the forests remain patient teachers. Whether you step into the Waitākere Ranges on your own or join Hannah for a guided journey, forest bathing offers something rare: permission to simply be. The trees are already waiting. All that is required is to arrive, open your senses, and let them bathe you in return.
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