Learn to be mindful with a colour walk

Take your strolls to the next level with a mindful colour walk and discover creative ways to use what you find.

What is a mindful colour walk?

It is a focused and fun way of turning a regular ramble into one with purpose and intention. Each time you set out on one, you have one colour to focus on and notice things in that chosen shade, taking photographs of your observations as you go.

Why should you give it a try?

There are so many benefits to taking a mindful colour walk. Actively noticing specific things on your stroll helps you focus and be present in the moment, training your awareness muscles. It can also slow down your mind, which in turn helps to reduce anxiety and stress, so it’s a great thing to do when you’re feeling overwhelmed.

Over time, you might feel a greater connection to your environment and have an increased awareness of the changing seasons. You’re likely to start noticing things you might not necessarily see on a regular walk.

A small weed growing through a gap in a path might have previously been overlooked but by observing closely, you will see all its different colours and components. And of course, walking itself is an activity that’s great for your mind and body.

Where can you go?

Anywhere! Whether you’re by a river, in a city or town, on a beach or in the bush, you’ll still find loads of things to photograph. In an urban environment, you might see your chosen hue on shop signs, street art, road markings, or on balcony railings. A more rural setting might have a nature-based focus, where you notice the colours on small things, such as leaves and petals, or larger areas – maybe a whole vineyard filled with fruiting grapevines.

Embarking on your walk

All you need to bring along is yourself and a smartphone or camera. You might want to put your phone on airplane mode to avoid any temptation to reply to messages or check social media.

Head outside as you would on any regular walk. As you first step out, stop for a moment. Take a deep breath in through your nose, out through your mouth and relax your shoulders.

Use your senses to notice what you see, hear, and smell, and feel your feet touching the ground. Note any emotions you are experiencing.

At this point, choose one colour to focus on. You might already have one in mind, or you could use something in your immediate environment to start you off. A red walk could be inspired by a postbox, or a dandelion might suggest a yellow stroll. Choosing your shade before you set off gives your walk a purpose and you an intention.

As you progress, keep looking for things in your chosen hue and after a while, your mind will intuitively allow you to notice it.

Your colour could be anywhere, so look all around, including above your eyeline and on the ground below. It might be a small part of a larger object or the whole thing. Some examples include: a petal on the ground, a plant pot on a balcony, a bright front door, part of a road sign and the sky. Colour is everywhere.

When you notice things in your colour, take photographs and by the end of your walk you’ll have a collection of images in your chosen shade. When you reach the end, note your feelings and emotions. Have they changed from the start?

Want more of a challenge?

After you’ve enjoyed a few mindful colour walks you could make it a bit harder. One way to do this is to choose a shade that is less dominant in a particular season – an example is looking for orange in spring rather than autumn. You could also set restrictions, for instance, looking for your chosen colour on just human-made objects or, conversely, things specific to the natural environment.

You’ll see loads of green in hedges, gardens, and parks, but choosing to look for only human-made things in this shade is a greater challenge and increases focus. Or you could limit your colour choice to certain shades, such as dark crimson, light cerulean, lilac, or lemon. Mostly, have fun, enjoy your walks and the boost in mood you get from being outside.

Words: Caroline Colam