Most of us walk toward a destination. What if it were different? What if we walked with the purpose of being fully in the moment? Your stroll could take you along a city sidewalk, a trail, a playground, or your own neighborhood. Wherever you go, pay attention and let all your senses engage. I don’t mean a hypervigilant forced walk but a mindful walk.
Taking time to be present in your surroundings can open a whole new world. Start mindful walking often and in different settings! Let’s talk about a walking activity that can provide a sensory experience for your whole family.
Spring is a perfect time for getting out, taking a walk, and putting all your senses to use. The fresh smells, blossoming plants, and new life all around can provide a much-needed pick me up after a 585 winter.
All you really need is imagination, your senses engaged, and a bit of focus. If you are inclined, add in a journal and cool writing tool.
Before getting out there, take a deep breath, clear your head, and do some mindful breathing. Remember: in through the nose, fill up that belly, and out through your lips like you are blowing out a candle. The whole point of this walk is to really see what is around you. Open up—see, smell, touch, and listen! A pebble can reveal tinier stones and colors inside of it. Leaves on the ground will crunch and give off different smells. Imagine a piece of bark is a mountain and tiny creatures are crawling over it. Examine the texture, smell, and color (NOT taste!). REALLY notice! Something as simple as the tree you see every day in a neighbor’s yard will soon become a tangle of colors, shapes, and movement. The sidewalk below you will be more than pavement—it will feel differently as you notice the jagged edges. As you walk, try this. Pick up something that intrigues you. Never pick something from a living object (that includes the dog walking past you). Keep these items and create a collage or an ever-changing shadow box! Voila! A reminder to be present.
If writing is more your thing, journal all that you’ve experienced. Journaling can be done with pictures or words. You can list ideas that came to you during your stroll, create a poem, or draw a picture. Really focus on your overall experience. Mindful walking is so much more than seeing.
So next time you head out the door, keep all your senses alive. Bring a friend, share the journey and the joy
Parent's Corner
- Adults can take a mindful walk with their children, too. A nice, healthy stroll is about so much more than just getting in those ten thousand steps.
- After you do some of your own mindful breathing guide, your little ones to do the same before heading out. •Children are very good at discovering all that is around them. If you’ve ever walked with a toddler, you know they can find wonder and excitement in every step. Join them as they curiously explore the world around them.
- Ask your child what those sidewalk cracks would seem like to an ant trying to pass over. How is it a different perspective from their own or a giant’s?
- Be patient. There is no need to make this walk stressful. Allow your children to lead the way and enjoy this special time with them.