Sensory walks: Concept and how to practice
What's the story
Sensory walks are a simple yet effective way to engage with the environment, and promote self-care. By focusing on the senses, you can enhance your awareness and mindfulness, leading to reduced stress and improved mental well-being. These walks encourage you to slow down, observe your surroundings, and connect with nature in a meaningful way. Practicing sensory walks regularly can be an accessible form of self-care requiring no special equipment or training.
Location selection
Choose the right location
Selecting an appropriate location is key to a successful sensory walk. Parks, gardens, or quiet neighborhoods are perfect as they provide diverse sensory experiences without overwhelming stimuli. The area should have minimal noise pollution, and it should be safe to walk. You can even consider visiting at different times of day to experience varying light conditions and wildlife activity.
Sense engagement
Focus on each sense individually
While going on a sensory walk, focus on one sense at a time. Begin by looking at colors and shapes around you. Then focus on sounds like birds chirping or leaves rustling. Next, concentrate on scents in the air from flowers or trees. Touch tree bark or the grass underfoot to feel textures. This methodical approach ensures you connect with your surroundings better.
Breathing awareness
Practice mindful breathing techniques
Incorporating mindful breathing into your sensory walk makes it even more relaxing and present in the moment. Take slow, deep breaths through your nose as you walk at a comfortable pace. Focus on how each breath feels coming into your body, and then leaving slowly through pursed lips if you want. This can calm racing thoughts, allowing for greater immersion into surroundings.
Post-walk reflection
Reflect after your walk
Once your sensory walk is done, dedicate some time for reflection- mentally or by journaling about what you noticed during the experience, including what you felt throughout the process, positive, neutral, negative, etcetera. Reflecting enables you to consolidate the benefits gained from the practice, making it more impactful over time.