Walking meditation, also called mindful walking, is an active form of meditation, so no sitting required. And, your kids still get the benefits of mindfulness like more focus and more calm, along with the added physical benefits of walking. And that’s not to mention, the connection with nature which will help them feel more centered, grounded, and relaxed.
Walking meditation is an easy solution if you’re looking to add more kid-friendly mindfulness into your summer schedule. It’s great for those days when your kids have a lot of energy and the weather is perfect for an outdoor activity. If you're looking for more fun, summer activities, have a peek at this creative pizza garden. Or, click the button for access to all of the free mindfulness resources in the Mindfulness Library.
How to Practice Walking Meditation
Walking meditation is more than a leisurely walk down the street. Instead, there is a purpose and a focus to the walk. And just as there are many things to focus on, there are as many ways to do walking meditation. Some walking meditations can be very involved, but we are going to keep it fun and simple here for the kids.
Things to remember about walking meditation:
- It’s not about the destination
- It is about focusing and noticing along the way
- The walk is slow paced
- The walk is usually in silence, unless you are using a mantra or affirmation
How to prepare for walking meditation:
- Start by standing tall.
- Close your eyes and take a deep breath, in and out.
- Take another deep breath if you feel you need to.
- Set the intention to take a mindful walk.
- Open your eyes when you feel settled in.
- Begin walking slowly, silently, and with purpose. You can choose a meditation from below.
Walking Meditation- 6 Ways to Try it with Your Kids This Summer
1. Walking Meditation
The usual focus for a simple walking meditation is your feet. So, as you walk slowly with your kids, have them place their awareness on their feet. Have them notice how the bottom of their foot feels as it’s lifted off the ground. How does their foot feel as it comes back down to the ground. What do they notice when they switch feet?
Give gentle reminders along the walk to bring their awareness back to their feet in case their mind starts to wander. You can have your kids silently say up and down with each step to help them focus.
Add some variety to your walking meditation:
- Change the pace during the walk and have your kids notice the different sensations in their feet.
- Try walking barefoot using a different surface each time. Here are some ideas:
-
- Cement sidewalk
- Grass
- Gravel, stone, rocks
- Sand
- Shallow water
- Mulch
- Bricks, slate, pavers
- Mud
- You can tape a line indoors on the floor if it’s rainy outside. Walk back and forth on the line. Or, just walk around the classroom.
2. Rainbow Walk
A rainbow walk is a fun, colorful journey that places attention on color to calm and focus. As your kids walk the path slowly, have them find objects that match the colors of the rainbow. So, first you’ll find something that is red, then orange, then yellow and so on until you end with the color violet.
You don’t have to pick the object up, touch it or even speak about it, just have your kids notice the objects and their colors one at a time. When they find all of the colors, you can end your walk or start over again with red.
If your kids like rainbows, you'll want to check out this Rainbow Meditation.
related: rainbow walk
rainbow chalk walk
3. Breath Walk
For a breath walk, have your kids focus their attention on their breathing. As they walk, have them fall into a pace that matches their breath. It might be two steps for every breath or it might be four steps for every breath. Have your kids find a pace that feels good and natural for them.
4. Mantra or Affirmation
You can incorporate a mantra or an affirmation into your walk, too. Be mindful of the pace and repeat the mantra or affirmation with each step. A longer affirmation can be spread over more steps. Have your kids find a rhythm that works for them.
Pick a word that is meaningful. It can be something your kids want to have more of or something they want to attract into their life, like peace or love. Or, if they are experiencing a challenge or struggle, you can create an affirmation to help them manage it. Here are some examples:
- Peace
- Calm
- Love
- Kindness
- I am focused
- I am love
- I am thankful
- I am confident
- I am a good learner
- I am safe
5. Sensational walk
This version of walking meditation includes some guided visualization. You will need some room for your kids to move, but you don’t need to be outside or have a path to follow.
Now, when I use the term sensational, I mean “of the senses”. So, just as with guided visualization, your kids will experience this walk using their imagination or “inner senses”.
Have your kids stand up with room between them to walk. As they walk, have them pretend they are walking over different types of surfaces. (I have ideas for you below.) For each surface, have them pay attention to their feet and body and notice the sensations using their imagination and inner senses.
So, what does it feel like to walk across hot coals, what does it smell like to walk through the grass, how about slipping on the ice? How do they adjust their body, their feet, their balance to walk over each different surface?
Here are some ideas for you:
- Ice
- Hot coals
- The edge of a cliff
- Sand
- Through shallow water
- Through deeper water
- Grass
- Soft carpeting
- A log
6. Metronome Walk
If your kids are having a super energized day, try this walking meditation that uses a metronome. This version meets your kids at their high energy level and slowly brings them to calm.
And don't forget, if you're looking for even more easy ways to add some mindfulness to your day, click the button below for access to all of the free resources in the Mindfulness Library.
So many ways to walk, who knew. Which will you try first? Let me know in the comments.
~ Dawn
