Mindful walking is a fun and engaging practice for kids. It encourages them to focus on each step, paying attention to how their feet touch the ground and how their body moves. It can be done outdoors, where children can also tune into the sensations of the wind, the smell of nature, or the warmth of the sun. There are also several ways to do it – some are funny and interesting too. 

If you have not read the precursor to this post where we had discussed about mindfulness in general and various options to practice, have a look.

Ways to do Mindful Walking

The Very Serious Option

Have a look at this worksheet for students to practice mindful walking which was published by the American Psychological Association. This is again more like a guide for teachers.

Preparation

• The goal here is to go on a 5 to 10 minute walk. Explain the full concept to them first.
• Before the walk starts the kids are supposed to check on their body – how their feet feels, whether they are feeling hot or cold, is any part of the body feeling stiff or painful, and how they are feeling emotionally.
• Then they are supposed to take a few deep breaths and walk at a slower pace than normal such that they can feel and notice how their legs, feet, arms and body feel as they walk.
• Let them know that it is ok if they get distracted, they can get back to their mindful walk again.

The Walk Itself

• Meanwhile as they walk, they are supposed to note what they can see, hear, smell, taste (the air) and touch (sun, air, sweat, leaves, grass on your feet, arms, legs, face, etc.). Ask them to pay attention to the details of these sensory feelings.
• They must also focus on their deep breaths, emotional feelings, and appreciate the surroundings (watch people, appreciate beauty/colors/shapes/sounds).
• This last part about appreciating beauty around you is a lot like appreciative walking in the sense that it does not need you to move in any particular way, but only be appreciative of what seems beautiful in our world.

Reflect and Discuss

• After several minutes of silent walking, have the children come to a stop, take a deep breath, and stand still again for a moment. Then ask them to reflect on how they feel—more calm, focused, or aware of their surroundings.
• After the activity, allow time for the children to share their experience if they want to. Here are some sample questions that you can ask – What did they notice during the walk? Did they feel different at the end compared to the beginning? What did they enjoy or like? What were the different sensations they experienced? You can also ask about the beauty they around them.

Silly Mindful Walking

Well, that was a little bit serious. For little kids, we can have them enjoy the practice by making it a bit lighter and fun. The most funny option is silly walking inspired by the Ministry of Silly Walks sketch. Have look at the video in this link to know why it is called so.

As for practicing with your child, start with a little bit of silliness depending on your child’s personality and demeanor. If they are game, increase the silliness. The basic idea is that to walk in a silly way while at it. They need to focus not to falter or fall. This will also make the kids shed their ego and just enjoy the moment. 

How to Do Silly Mindful Walking?

1. Start with Normal Walking: Begin by having the child walk slowly and normally in a safe space, indoors or outdoors. While at it, ask them to pay attention to each step, the sensation of their feet touching the ground, and their breathing.
2. Introduce Silly Movements:
   • Giant Steps: Encourage them to take exaggerated, slow giant steps, focusing on the feeling of lifting their feet and placing them down.
   • Tiny Steps: Have them take tiny, quick steps, paying attention to the rapid change in movement and balance.
   • Animal Walks: Pretend to walk like different animals—waddle like a penguin, hop like a bunny, or stomp like an elephant. Also ask the children to notice how each “animal” changes their balance and movement.
   • Walk Backwards: Gently guide them to walk backwards, requiring extra focus to stay balanced and aware of their surroundings.
   • Tiptoe Walk: Encourage them to walk on their tiptoes, balancing carefully and noticing the shift in weight.
   • Spin and Walk: After a few normal steps, invite them to spin around once, then continue walking, observing any changes in how their body feels after spinning.
3. Add Sounds or Fun Visualizations:
   • Make animal sounds as they walk, such as roaring like a lion or chirping like a bird.
   • Pretend they are walking through different environments, like sticky mud (slower steps) or a field of flowers (light, happy steps).
4. Pause and Reflect: After a few minutes of silly walking, pause and have the children stand still, close their eyes, and take deep breaths. Ask them to notice how their body feels after moving in these silly ways.
5. Discuss the Experience: After the activity, talk with the children about what they noticed—how their bodies felt, how their breathing changed, or if they felt happy, tired, or energized.

Silent Mindful Walking

Yet another way is to walk silently, like a spy or ninja, without leaving any trace. This makes them focus on each muscle movement and soles of the feet. After all the task is to not move the leaves under their feet or disturb the floor or carpet on the floor. So it needs much focus and mindfulness.

Imitational Mindful Walking

For those interested in performing or imitating others a great way to do mindful walking is to walk like some character or someone you know. They could even walk like themselves while in different moods and situations. This also requires focus and mindfulness. Especially when you imitate your own walking styles in different situations it requires you to focus on yourself while in different circumstances or in different emotional situations. 

Balancing Acts

Balancing acts can further bring more awareness into walking. When babies start walking they focus a lot on balancing. Once they have mastered the art, it does not require them to focus on balancing. Still, you can deliberately get your growing child to focus on balancing by imagining or trying a tightrope walk, walking on a swinging bridge, engaging in competitions having a lemon on your spoon in the mouth while you walk, etc. Some other similar activities are walking with coin on your shoe, balancing something on your head while you walk, and so on. Such activities also create more awareness and hence help kids focus better. Now you know the significance of these games from our childhood!

Benefits of Mindful Walking

Mindful walking offers several benefits for children, promoting their physical, emotional, and mental well-being. Here are some key advantages of introducing mindful walking to kids:

1. Improves Focus and Attention

Mindful walking encourages children to concentrate on their movements, breathing, and surroundings. Silent mindful walking helps children clear their minds, reducing mental clutter and distractions. This leads to greater clarity and focus, which can positively impact their learning and problem-solving abilities.

2. Reduces Stress and Anxiety

By focusing on the present moment during mindful walking, children can reduce feelings of stress and anxiety. It provides them with a peaceful activity to calm their minds and manage overwhelming emotions.

3. Enhances Physical Fitness

Mindful walking is a low-impact exercise that gets kids moving, helping them stay physically active. It improves cardiovascular health, coordination, and balance while being gentle on their growing bodies.

4. Boosts Emotional Regulation

Practicing mindfulness helps children become more aware of their emotions. Mindful walking gives them time to reflect and understand how they feel, leading to better emotional regulation and a more balanced mood. Practicing silent mindful walking requires patience and self-control. Kids learn to stay quiet, resist the urge to speak, and focus on the present. This can improve their ability to manage impulses in other situations.

5. Promotes Sensory Awareness

While walking mindfully, kids are encouraged to notice sounds, sights, smells, and textures. This heightened sensory awareness can spark curiosity and enhance their understanding of the world around them.

6. Cultivates Gratitude

Mindful walking helps children appreciate nature and their environment. By observing small details like the rustling of leaves or the warmth of the sun, they can cultivate a sense of gratitude and connection to the world.

7. Fosters Social Bonding

Practicing mindful walking with family or friends encourages kids to engage in a shared, peaceful activity. It promotes bonding and fosters stronger relationships through a calm and positive experience.

8. Encourages Mind-Body Connection

Children learn to pay attention to their breathing, posture, and body movements during mindful walking. This strengthens the connection between mind and body, promoting self-awareness and well-being.

9. Increases Mindfulness through Play

Combining mindfulness with play keeps children engaged, allowing them to experience the present moment in a fun, non-stressful way. It makes mindfulness accessible for kids of all ages.

10. Encourages Creativity

Silly mindful walking and other playful options allow children to use their imagination, helping them to explore movement in fun, unexpected ways. This fosters creativity and self-expression.

Incorporating mindful walking into a child’s routine can be a fun and enriching way to help them develop mindfulness skills that can last a lifetime.

See you if can add one of these into their playtime.

Happy parenting!