As the start of the school year approaches, some kids are getting excited and impatient while others may be experiencing nervousness and anxiety. Whether the kids that you care for are dealing with restlessness or anxiety or both, learning how to calm down and ground themselves is a great coping skill to learn early on in life. This simple mindfulness activity can be learned in just a few minutes and practiced just about anywhere. It is great for kids because it is easy to remember and involves being active. Adults who practice rainbow walking will reap the benefits of mindfulness too!
How to do a Rainbow Walk:
The first thing to do when preparing for a rainbow walk is to review the colors of the rainbow with the child. If you have a prism, it’s great to show off how you can create rainbows right in your home (honestly, I spent hours and hours doing this as a child).
Now, head outside and simply start walking and looking for something in each color of the rainbow. You and your young companion will begin to tune into your surroundings and start noticing things that you would usually have just walked right by. You may see the raspberry pink reflection of a flower in a puddle or a bold cobalt blue streak of the sky. You may begin to wonder how you’ve missed all of these things for so long and why your mind has been so preoccupied with thoughts that you haven’t paid attention to all the beauty around you! Once you have found something in each color, you can just start over again.
As you finish your rainbow walk, you can remind your walking companion that they can practice mindfulness any time and that it is always available to them if they feel nervous, worried or overwhelmed. If they are at school and they can’t go out walking, they can do a rainbow sitting activity and just look around the space that they are in finding something in each color of the rainbow.
Mindfulness activities and practice serve to quiet the constant chatter in our minds that prevents us from being truly present. When those thoughts of the past and the future are racing through our minds, anxiety and worry can take over. Mindfulness can help us to connect with the present moment and put our fears and worries aside.