As the weather begins to shift and hints of spring start to show, it’s the perfect time to get outside and soak in the season. With longer days and warmer temperatures, nature invites us to slow down, step outside, and reconnect—not just with the outdoors, but with ourselves.
Hi, my name is Alysha Menkis, a Child Therapist at Pivot Child Psychological Services, and one of my favorite ways to do this with clients is through a mindfulness nature walk.
Mindfulness in this context simply means being fully present—tuning into yourself and the world around you. A wonderful, accessible way to do this is by using the five senses in a grounding practice known as 5-4-3-2-1.
Here’s how it works:
- 5 things you can see
- 4 things you can hear
- 3 things you can touch
- 2 things you can smell
- 1 thing you can taste
(I know, I know—thankfully, it’s only one thing to taste in nature!)
This simple framework encourages mindfulness by gently guiding attention to the present moment. You’re training your brain to focus on one thing at a time. It also sharpens awareness by tapping into the five senses—your brain’s essential tools for interpreting the world.
Mindfulness Matters—At Every Age
This practice isn’t just for adults. Mindfulness has benefits for all ages—children, teens, and adults alike. For younger children, you can turn the activity into a playful adventure. Try calling it a “nature scavenger hunt” or an “explorer mission.” Let them dress up as little adventurers, and bring along a worksheet where they can draw or write what they observe with each sense.
For teens, mindfulness walks can be a great way to get them outside and unplugged from technology. To boost their engagement, walk alongside them or offer a small reward for completing the activity—like their favorite treat or extra screen time. Framing it as a break from stress or a challenge can also help them buy in.
So whether you’re walking with a child, a teen, or simply taking a few minutes for yourself, this spring is a great opportunity to step into mindfulness. Feel the breeze, hear the birds, notice the colors around you—and most of all, enjoy your walk.