Have you ever hugged a tree? Sure, tree hugging is associated with being super crunchy and wanting to save the planet (which isn’t a bad thing at all, of course!), but it can also help us feel happier and calmer.
We know that spending time outdoors in nature reduces stress and boosts our mood. We also know that the act of hugging ourselves or another living thing can improve our physical and emotional well-being. So, why not try to combine these hugely beneficial activities into one?
Plus, if we add a bit of mindfulness into the mix, we’ll be sure to feel even better.
Hugging Meditation
In the late 1960’s, legendary Zen Buddhist Teacher Thich Nhat Hanh developed a hugging meditation practice that entailed the core Zen principles of interconnectedness and inter-being. He found that hugging with mindfulness can bring reconciliation, healing, understanding, and happiness.
More recently, Stone Kraushaar, Ph.D., a clinical psychologist known as The Hug Doctor and author of the book A 21-Day Journey to Embracing Yourself, Your Life, and Everyone Around You advises, “A good embrace—a hug—squeezes every ounce of fear, worry, and negativity out of your spirit, leaving you with nothing but warmth, inner peace, and a feeling of connection.” Sounds amazing, right?
Dr. Stone recommends that we stay in a hug for a minimum of 21 seconds. Why? That is the time in which oxytocin (the feel-good hormone) is released in our body and the many benefits of hugging kick in—improved immune system, reduced stress, lower blood pressure, better sleep patterns, and more. But it is not just about a number; it is about flow and getting lost in the moment. Having a meditative hugging experience with a loved one, pet, or even a tree can help us feel happier, calmer, and more connected.
Hugging Trees
During my 100-day Ecohappiness Challenge last year, my daughter and I hugged a tree. It was the first time in my life that I hugged a tree in a mindful way. I wrapped my arms around the strong palm tree in our backyard and rested my cheek on the bark. I closed my eyes and felt the steadiness of the tree. I took in some deep breaths and even giggled with my daughter a bit. Hugging a tree is a different experience than hugging another human or animal. The sensation you get is strength, power, and support. This is such a grounding and centering practice that I highly recommend your family try. At the very least, you’ll get a laugh out of it.
Dr. Stone explains that hugging is a profound form of meditation because it is all about being present in the moment. As soon as we have physical contact with another living thing, our awareness is tremendously enhanced. Our entire body is involved in this experience. Our senses awaken, positive hormones are released, and our heart rate and breathing slow down. All of these positive changes help us feel better, both emotionally and physically.
As far as nature goes, trees are the best non-animal natural element to hug because of their size and what they represent. Without trees, we would not be alive since they provide us with oxygen to breathe. Throughout history, trees have been described in human-like ways: their unique tree rings are like our fingerprints, they drink water like we do, we both put down roots, and recent research shows that trees live in communities and interact with each other to survive just like us.
Finally, hugging a tree builds appreciation and gratitude for this incredible aspect of nature. While we may enjoy a tree’s shade or fruit or even a swing hung from it, taking the time to embrace the tree helps us connect to it more directly. Having the direct connection with the tree may also encourage us to work hard to protect it and to plant more trees. In fact, engaging in environmental volunteering (such as planting trees) and environmental activism (standing up to ensure trees are not bulldozed) are also good for our mental health.
How To Do A Tree Hugging Meditation
Now that you know all the incredible benefits of hugging a tree, grab your kids and head outside for some soothing tree hugging meditation.
- Choose a tree in your own backyard or find one at a local park. You can take turns hugging the same tree or each find your own. You can also hug the tree together as a group and hold hands or embrace each other while simultaneously hugging the tree. This third option will really give you all kinds of additional benefits.
- Before you approach the tree, observe it carefully. Ask your kids to describe the tree. Try to identify the type of tree it is and any special features of it, such as fruit that it produces or the color of its blossoms or leaves.
- Wrap your arms around the tree and take a moment to feel it with your hands and arms. Notice how it makes you feel.
- Take in three or more deep, conscious breaths to get settled and feel present. Breathe in through the nose, hold for about five seconds, then slowly exhale through the mouth.
- Consider closing your eyes to take in the tree using the rest of your senses. How does it smell? What do you hear? Open your mouth and see if you taste anything in the air. Touch the bark and a leaf, if you can reach one, with your fingers.
- When you feel like you have had enough time with the tree, step back from it. Consider bowing to the tree or saying namaste to the tree to conclude your hugging meditation. Ask your children to express gratitude to the tree, such as thanking it for the time you shared together and maybe mention all the benefits that trees provide to us.
- Discuss the experience with your children. How did it make them feel? What did they experience through their five senses?
- Create a special memory of the experience with a creative project, such as asking your kids to write a poem or story, draw or paint a picture, or act out their tree hugging experience.
I would love to hear about your family’s tree hugging experience. Please comment below.
Awesome post! There’s a very cool 500-year-old southern live oak located on the Gulf Park campus of the University of Southern Mississippi (USM) in Long Beach, Mississippi. Plenty of images of this tree will show up in a quick Google search. My wife and I grew up in Ohio together as kids, lived in Gulfport, Mississippi for 12 years, and moved back to Ohio about 3 years ago. The military brought us to Mississippi. I separated after 5 years of service and finished my degree at USM. Standing under that tree really was quite amazing, and I definitely hugged it! 🙂
Keesler AFB, Biloxi, Mississippi? Was there a during Hurricane Camille?
This is fantastic! TBH, I never thought to hug a tree, but now I’m going to try it!
Love this! 🥰
I love this post….oh and I love the book the wish tree. If you read my last post you will see it is about a tree that fell down and the joy it gave my kids in my class! Keep hugging trees, they ask for nothing in return ❤️
I’ve never heard about this! I used to go to retreats once a year and there was this tree that I love looking at. It was huge that i can take a nap under it. Now I wish I can hug it 🙁 I’ll definitely try hugging a tree now, and yes to that “at the very least I can get a laugh out of it” haha
I’ve done this and had always felt calm afterwards. 😀
This is all so interesting!
I’ve never actually thought to try this, but it definitely seems like the positive mind and body benefits are worth it.
I’ve pinned this for later, so I can give it a go with my boys! This is something they would really enjoy experiencing!
I actually never thought about this! We often go outside for fresh air but we never “actively” interact with nature in this way. These are great tips, I will try them next time.
Same here. I think my 3 year old will think it’s pretty cool and different to a hug a tree as well.
Awesome idea! Thanks for a great post.
I love this idea! I’ve recently started practicing meditation daily and can’t wait for it to be warmer so I can meditate in nature
Wow… idk what to say. You are the only other person I have ever heard discuss tree meditation!
I love resting my forehead against an old tree and just listen to the forest, feel the energy of creation.
Very happy I found this in the blogging group!
I love the sound of this. It sounds a bit cooky and wacky but I love anything that’s a bit different. And the benefits behind hugging, why not give it a try.
This is such a cool idea! Where we live there are so many trees and its great to appreciate them.
We went to a restaurant in Moab, UT that has a tree trunk that is specifically for hugging. Our kids thought that was fantastic.
I’m all for this and definitely see tress as relatives since reading Braiding Sweetgrass and understand how interacting with nature in a mindful way is something I’m so happy to be able to learn about — thanks for sharing!
I never would have thought of tree hugging but it sounds so relaxing and great for the mind. I love meditation when my anxiety starts taking over so this sounds perfect. Thank you for sharing your experience 🙂
Love this post, definitely need to hug more trees! 🙂
I’m all about saving nature but this takes it to the next level. Using nature to save us! Will have to do this next time we go camping.
Yes! That’s my mission: for people to realize that we need to protect our precious natural environment for our own well-being as well as all the other important reasons. My forthcoming book will be all about this.
I love hugging trees and spending time in nature, but I haven’t heard about the tree meditation. Thank you for sharing this, will definitely try this!
I haven’t hugged a tree yet. This is surely a wonderful experience since I like to ground myself. Will definitely try this activity.
I’ve never thought of hugging a tree before! Thanks for sharing.
I’ve never hugged a tree, but honestly, it sounds amazing! So freeing and peaceful. Thanks for all the ways you give to do this!
I love hugging trees! When ever I go for walks alone, I find one to hug. Great post 😊
I love this post. I also believe hugging trees is good for our mental health. Trees have amazing energy, don’t they? 😀
This definitely is going to be part of our family nature walks! We go early morning walks as a family and we’ve never tried hugging those trees before. My kids talk to our tree plant when they water it. So, this will be fun! Thanks for sharing!
I learn something new everyday! First time hearing of tree hugging, love the idea and wouldn’t mind a tree hugging mediatation. Wow! Thanks for sharing this with all of us.
I love this! I’m going to try it (when it gets warmer). I’ll let you know how it goes!
It does feel good to hug a tree. I think some people don’t do it because they’re afraid to be seen as weird. They don’t know what they’re missing!
I have a morning routine of walking under the trees for more than 6 months now for 30 mins. This morning I hugged a tree for I felt the need of company and release all the emotions I am feeling inside me . As I hugged, I felt calmer and energize. When I get home, I search the benefits od hugging a tree, and I found this. I will do this: hug a tree whenever I am with a tree.
I have been suffering with depression a lot. Due to PTSD ,domestic violence, And narcissistic abuse. When life beets you down you need some help to get back up. I read about the tree hugging therapy. And although I love being under trees for the shade and other reasons enjoying nature. I have never actually hugged a tree until the other day.
I would highly recommend it. It does give you a feeling of stability power ,strength and calm!
I usually just walk around bare foot in the yard. To stay grounded and I practice mindfulness by bird and squirrel. Feed him and watching, I usually just walk around bare foot in the yard to stay grounded and I practice mindfulness by bird and squirrel feed him and watching. Growing flowers and making pictures of them.etc.
But there’s something totally different and unique here. You could feel the trees energy. Maybe the vibrations on a different kind of level was very soothing. When I hugged the tree, it felt like we had merged and were somehow communicating, As well as showing love and respect for each other. It was a huge pink Crepe Myrtle 32 years old. I planted several of these trees when I first moved into this house and I have watched it grow. year after year, shedding its bark like a snake..🩷🌳
What a great idea for the family activity! Next time my grandchildren come over. I will take them out back for a fun family activity of tree hugging. I will teach them some more about mindfulness in addition to my garden Tour of viewing and smelling beautiful flowers!🌺🌸🌹🌷 I very much enjoyed your article!
I never thought about tree hugging. Definitely, I will try.