Mindfulness Nature Walking for Kids

Going on a mindfulness nature walk with your kids is a really great way to be present and mindful. It’s also great way to get outside, get some fresh air and listen to the sounds around them. It creates a pause in the day and lets their reset their nervous system. 

Benefits

Mindfulness Nature Walking and Getting some fresh air with kids has a numerous benefits. These include:

1. Stress Reduction: Going on a mindful walk can help children manage stress and anxiety by encouraging them to focus on the present moment and their surroundings. It is a peaceful and calming activity.
2. Improved Concentration: Practicing mindful walking requires attention to each step and breath, which can enhance a child’s ability to concentrate. This heightened focus can be beneficial for academic performance and other cognitive tasks. By taking a mindful walk in the middle of the school day, children can increase their concentration when they return to the classroom. 
3. Enhanced Self-Awareness: Mindful walking encourages self-awareness by prompting children to pay attention to their thoughts, emotions, and physical sensations. This self-awareness can contribute to better emotional regulation and a deeper understanding of themselves.
4. Promotes Mind-Body Connection: Connecting with their breath and bodily sensations during mindful walking helps children develop a stronger awareness of the mind-body connection. This can lead to a better understanding of how their physical and mental states are interconnected.
5. Encourages Healthy Physical Activity: Mindful walking combines physical activity with mindfulness, promoting a healthy lifestyle. It can be an enjoyable way for children to stay active, improve coordination, and develop a positive attitude toward exercise.
6. Social Connection: Mindful walking can be a group activity, fostering social connections among children. It provides an opportunity for them to share the experience, communicate, and build relationships in a calm and supportive environment.
7. Improved Sleep Quality: Regular mindfulness practices, including mindful walking, have been associated with better sleep quality. 
8.  Enhanced Emotional Regulation: Mindful walking teaches children to observe their emotions without judgment. Over time, this practice can help them develop better emotional regulation skills, allowing them to respond to challenging situations more calmly.

How to:

1. Choose a safe and quiet space for mindfulness nature walking. The outdoors will provide some fresh air, but a corridor or walking space indoor works as well.
2. Begin by explaining Mindful Walking: using simple words to explain the process of the mindful walk will help prepare children. This could be worded like this: “Mindful walking is when we walk with full attention to each step we take.”
3. Start with Mindful Breathing: Invite the children to take a few deep breaths, focusing on the sensation of the breath coming in and going out. A simple way to breathe can include this Just Breathe Meditation or  this Leaf Deep Breathing exercise. 

Walking:

1. Model Mindfulness Nature Walking by talking slow and deliberate steps. Encourage the children to walk at a pace that feels comfortable for them.
2. Guide the children to pay attention to the sensations in their bodies as they walk. Encourage them to notice how their feet feel with each step, the movement of their legs, and any other sensations.
3. Use Mindfulness Walking prompts. These can include saying  

• “Feel the ground beneath your feet.”
• “Notice the rhythm of your steps.”
• “Listen to the sounds around you.”
• “Take a deep breath in as you lift your foot, and exhale as you place it down.”

7. Encourage the use of different senses during mindful walking. Ask them to notice the colors, shapes and sounds around them. This can enhance sensory awareness. 
8. Turn mindful walking into a game. For example, you can challenge them to walk as quietly as possible, or walk like a certain forest animal. 
9. Introduce props like a small bell or a soft chime. Ring the bell and ask the children to take a step with each chime. This adds a fun element and helps maintain their focus.
10. After the mindful nature walk, gather the children and have a brief discussion. Ask them how it felt, what they noticed or if they experienced anything interesting during the walk. 

Practice

Mindful nature walking is a skill that gets stronger with practice. Encourage them to try it regularly. It may take some time for children to grasp the concept of mindfulness. Be patient and offer positive reinforcement. Celebrate their efforts and the moments of mindfulness they experience.

By making mindful nature walking a playful and enjoyable experience, you can help children develop the skills of mindfulness while providing them with a valuable tool for managing stress and enhancing their well-being.

And if you want to try Mindful Walking for yourself and without any kids around you, check out my post on Mindful Walking for Adults . 

I would love to hear from you if you tried this Mindful Walking exercise.