“Close your eyes, breathe in. What do you smell? Can you hear the birds chirping, the rustling leaves, the distant rush of water? Touch the grass, feel its texture...”
Seated in a circle, in a secluded green oasis of sorts, were five people, including me and our meditation guide, who was leading us through a forest-bathing session. Contrary to what it sounds like, this was not a dip in a stream, but a practice of mindfulness in which you engage with the sights, sounds, and scents of the forest. Reconnecting with yourself in the middle of nature isn’t unusual, but what made this particular experience unique was that this ‘forest’ was smack dab in the middle of bustling Singapore.
The last time I was here, my son was six years old (he’s a strapping young man of 20 now). We did the usual touristy things you do while travelling with a kid—Universal Studios, Singapore Zoo, the Aquarium, Sentosa Island. We explored the busy shopping streets and ate all the amazing food. Everything moved quickly. (Fun fact: Singaporeans have the fastest walking speed—6.15 km per hour, according to studies.)
The idea that Singapore has a slower, more intentional side, was intriguing to me. It’s not that the island state doesn’t have green spaces—there’s the Singapore Botanic Gardens, a UNESCO World Heritage site; the Henderson Waves, the highest pedestrian bridge in the country, nestled in greenery; and, of course, Jewel Changi Airport. But it’s only in the last few years that Singapore has consciously positioned itself as an urban wellness destination. In June 2022, the country even started a dedicated wellness festival with activities aimed at boosting physical, emotional, and mental well-being. This year’s edition lasted for a month, an indication of its popularity.
Serene Gardens offers an intimate encounter with nature within Singapore’s iconic Gardens by the Bay
It was as part of this festival that I ended up in Serene Gardens, within the city’s iconic Gardens by the Bay, early in the morning, trying to focus on chirping birds and rustling leaves. “The idea is to make nature your therapist, to be aware and present of your thoughts and emotions so as to connect with your surroundings,” explained Ding Kian Seng, our certified forest therapy guide from Xiu Nature Connections.
It took me a good 15 minutes to disconnect and sink into the moment. Not an easy feat for an overactive mind like mine. But when I finally opened my eyes, everything seemed heightened—the greens were greener, the birds fluttered more vividly, and the water rippled with newfound clarity. (I’m exaggerating, but only a little.) After years of riding an emotional rollercoaster and battling burnout, for the first time in what felt like forever, I didn’t feel that familiar, anxious knot in my stomach. For some context, I lost my husband (who I’d been with for 29 years) to suicide seven years ago. It was unexpected, and traumatic. The lingering effects of that kind of loss—triggers, anxiety, constantly being in survival mode—never fully disappear. And while I am in a much happier and more content place in my life now, in that session in Singapore, I was truly present in the moment—something my therapist has been guiding me toward for years.
‘Shinrin-yoku’ is a time-honoured Japanese practice of relaxation
But what exactly does a guided forest-bathing session entail? And how did the practice come about?
In the 1980s, Japan launched a national programme to encourage forest bathing (or ‘shinrin-yoku’) as a remedy for burnout and a way to reconnect with nature. Today, this practice has gained global traction (there are groups in India, too), and has the backing of science. A 2009 Japanese study revealed that walking in a forest lowers blood pressure, cortisol levels, and pulse rates while increasing the calming activity of the parasympathetic nervous system. In 2017, Nature published findings that trees could influence the brain’s amygdala, enhancing its ability to handle stress. Also in agreement are Stanford researchers, whose study found that spending time in nature can give a powerful mental health boost. The study shows that walking outdoors provides measurable benefits and may even reduce the risk of depression.
Our two-hour session was all about reconnecting with nature in a totally sensory way. One of the highlights included playful interactions with a stream in the forest—though we didn’t actually get in the water. In fact, I didn’t even touch it. Instead, I found myself swirling a long twig in the stream, almost hypnotised, for several minutes. Strangely, it took me back to those carefree Sundays cycling through a rainy Nariman Point, Mumbai’s usually busy business district, with my dad and brother. We’d get completely soaked and cap it off with a stop at Crystal restaurant for a Big Bite—a half-burger, half-pita kind of genius (sad you don’t get these anymore). Kian later explained that stirring up nostalgia was exactly the point of the exercise.
Next up was a silent, solo exploration of the area. This was the hardest part for me—being alone without the urge to check my phone or sneak a scroll through Instagram. I admit, I didn’t quite nail this one. Maybe leaving my phone in the car would’ve been a smart move. Luckily, the next exercise, although again solo, had us lying down in a secluded spot of our choice to reflect on what we were grateful for or just life in general. I threw in a few manifestation mantras for good measure, and I was back to being at peace with myself.
The forest bathing experience includes a doodling session in the park
We then sketched a bit, syncing our pen strokes with our breathing for a meditative sort of doodling. Soon enough, I was fully immersed in the flow, completely zoned in, with not a single thought cluttering my mind.
Finally, we were asked to walk blindfolded with a partner—again, a challenge for me to let go and trust another person, but within five minutes of walking around, I felt myself easing into the experience. I felt the roughness of bark, the coolness of stone, and just let my senses take the lead. The session ended with us sharing our experiences over chrysanthemum tea, a detox and immunity booster, and grounding ourselves with some breath work.
When I’d signed up for this, I had low expectations, and went in curious, but sceptical. I’ve never been one to meditate or sit still; my idea of slowing down is bed rotting and watching TV. But to my surprise, I found myself in a completely different zone, feeling an unexpected sense of peace that lingered through the day. I’m not sure if I can replicate this in Mumbai, which offers 24/7 traffic sounds by way of white noise, but I can see myself trying to get in more time with nature when possible. Who knows, maybe I’ll even become an outdoorsy type.
Other highlights of my trip I’d highly recommend:
Sound bath meditation at Marina Bay Sands: You’re on the rooftop of Marina Bay Sands, floating in a sea of sound led by Karu Nanithi, the director of wellness at the resort, with the city skyline as your backdrop. I’ve tried sound baths in Mumbai, but this experience, called Sound Bath in the Sky, was something else entirely.
Hyperbaric oxygen therapy by Como Shambala: After diving deep into biohacking for The Nod, I was thrilled to explore one of the latest breakthroughs in wellness tech—hyperbaric oxygen therapy. This cutting-edge treatment blends oxygen and molecular hydrogen to revitalise both mind and body. My session took place in Singapore’s first state-of-the-art Airpod™. Given I am mildly claustrophobic, I chose the sit-down version (you have the option to lie down as well). As you relax, the therapy delivers a surge of hydrogen and over 50 per cent more oxygen than regular air. Regular sessions are said to sharpen mental acuity, improve sleep, enhance relaxation, and even combat jet lag and fatigue. We were told our one-hour session was worth eight hours of sleep!
Deep sleep workshop at Soma Haus: Having battled sleep issues for years, this session was the one I was most looking forward to. The therapist and I dove into the science of sleep, explored the pillars of rest, and broke down why quality sleep matters in a detailed consultation. Whether you’re dealing with insomnia, or just looking to level up your sleep game, this session gives you the tools and insights to consistently achieve deep, restorative sleep.
Fragrance design and mixology session by Oo La Lab: A break from the usual wellness routine, my experience at a session called Chemistry of Oo felt almost cathartic. You learn about the intricate layers of fine fragrances and get to create your own signature scent. Very hands-on, the session was an all-out sensory escape and made me feel a little like we were in a chemist’s lab in the best way.
