A Fun 5 Senses Mindfulness Walk For You and Your Kids

In a world full of schoolwork, electronics, and extracurricular activities, our schedules are packed from dawn until bedtime. As parents, we ferry our kids and navigate the days of the week school, clubs, and more. It’s easy to get caught up in the hectic pace of non-stop doing. You forget to take a minute for presence and connection often.

What would you do differently?

That’s why now more than ever, it’s important to be present in the moment – both as parents and children. Taking time for mindfulness allows us to reconnect with ourselves, our bodies, our breath, and our surroundings. Whether it’s 10 minutes in the morning, after school, or during an outdoor activity, setting the intention to be fully engaged in the present anchors us.

Tuning into the sights, smells, sounds and sensations happening right now cultivates calm and focus for both parents and children. Make time for mindfulness a priority in 2024!

Do you find yourself losing focus?

Don’t worry we are on the same invisible boat…mindfulness teaches us and our kids to focus on the present. This reduces anxiety and puts you in an overall good mood.

The relaxation response triggered by mindfulness calms our body and our nervous system. 

I Spy 5-4-3-2-1 (activity)

During your next nature walk, a trip to the park, or inner city movements with your child, have them use their 5 senses to connect with their surroundings.

Our neighborhood park nature trail.
Our neighborhood park nature trail.


Have them find 5 things they can see like birds, clouds, rocks, plants, etc. Really focus attention on each object.

Nature trail 5 senses. See
What can you see? Can you describe the object in detail?

1. Tree's 2. Gazebo 3. Dogs 4. An airplane


Now find 4 things they can touch like the grass, dirt, tree bark, leaves, etc… Notice the textures.

Nature tail 5 senses. Touch
What can you touch? How does it feel like? Is it soft, bumpy, or cold?

1. A Tree bark 2 An Acorn 3. A Sundial 4. Some dried sticks ( it's winter)


Next, listen for 3 things like wind, birds, running water, cars, people, etc… Identify each sound.

Nature trail 5 senses. Hear
Close your eyes, what can you hear? concentrate

1. Some loud birds 2. The wind 3. Police sirens


Then, sniff out 2 things such as pine trees, flowers, rain, pastry, etc… Breathe deeply

Park Nature trail 5 senses. smell
My daughter found the one flower that tried to bloomed in the dead of winter

1. The flowers she picked 2.Wet grass


Finally, taste 1 thing if safe like mint or wild berries. Or bring/buy something to quietly savor the flavors.

taste 5 senses
taste 5 senses

1. Pepper mint chocolate chip

This simple yet engaging activity helps build awareness in the present moment. It also utilizes all 5 senses. It is something you can also do by yourself.

Most importantly it will give you and your little one some focused quality time.

Photo credits go to my hobby.

Give it a try, let me know what you think.

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