Nature Walk

It is not necessary to be still to benefit from relaxation. Various forms of recreation including walking outside are good ways to relax the body and mind, broaden one’s horizon and find peace!

The following guidelines will give trainers some ideas on what they can point out to their students. Trainers can select relevant sections which can be used before, during and after the walk.

‘Be aware’ is your watchword on this walk. Use your senses to the fullest as far as you can - see, hear, smell, feel. The only sense you cannot safely use is that of taste! Some country herbs are very beneficial, but some are poisonous, and you cannot take any chances.

Trainers should prepare students for the ‘mindful’ walk by informing them where they are going, what they are to do as and when mindfully walking. Students should wear comfortable walking shoes and suitable clothing for the weather on that day. Where appropriate, some students could take with them an exercise book for sketching and jotting down their experiences and ideas. Also audio or visual recorders could be used to record some individuals’ experiences.

The following gives trainers ideas for increasing students’ mindfulness while walking. Of course, language that is appropriate to the student’s level of understanding must be used.

a) On arrival, take a quiet moment to tune into the environment.

b) Make friends mentally with the environment and all the living things present. Remember that liking others encourages them to like you.

c) Realise that there’s enough room for everyone and allow others their space. This is good for developing socialiation skills.

d) Close your eyes and notice how you feel inside yourself now that you are in fresh surroundings.

e) Do not chatter to make conversation.

f) Be quiet and look around to see what is there, And listen to the sounds of the life all around you.

g) Experience walking in the open with awareness of the sky, fields, hills, trees and horizon.

h) See the small things: the different colours of grass and flowers, insects. Look at the petals and leaves of a flower.

i) See the larger things: the different shapes of the hills, rocks, trees and buildings.

j) Look into the far distance.

k) Look to see anything which moves. Observe what is not moving.

l) See any creatures such as insects, birds, butterflies, sheep, cows, rabbits (and other wild animals) . Notice how they respond to you when you are quiet and sensitive to them. Any sudden noise or movement always frightens wildlife. Approach them gently, making soothing sounds and you may get a friendly response.

m) Observe the details of an a creature’s face. See their marks and expressions.

n) Observe how creatures communicate with you through their faces and their sounds. Notice how they communicate with one another as well. You will be surprised!

0) Spend time listening to everything around you, such as: the birds singing their joyous songs, the cows moo-ing to make their presence known, the wildlife rustling in the hedges and bushes.

p) Notice things which are not making any sound.

q) Listen to the sound of your breath.

r) Walking along and softly humming will open up the mind and deepen the breath.

Extract from YOU & ME Relaxation Techniques for Special Needs, by Maria Gunstone