Spending time in nature supports our mental health by helping reduce stress and improving mood.

Want to add an additional layer of mindfulness to time in nature? Try a rainbow walk! This simple activity encourages us to engage with our surroundings. It helps us slow down and notice the beauty that exists all around. 

The idea is simple. Go on a walk and try to find at least one item for every color of the rainbow. But here’s the catch: each item has to be something found in nature, not made by humans. That means no street signs or parked cars. Only things like blooming flowers, fluttering birds, and tall growing trees.

Start by searching for something red—Is there a bed of roses in someone’s yard, or a patch of berries hanging from a nearby bush? Next, go down the list of colors until you’ve found something for each one. Don’t forget to look in all directions! The ground beneath your feet and the sky above will offer an array of colors. 

After you’ve found something for every color of the rainbow, look at your list of items. What did you find that surprised you? How many colors did you find in the sky vs. on the ground? Were there certain colors that were easier to spot than others? These small wonders can spark creativity, restore a sense of calm and connect you to the natural world.

So, next time you’re headed out for a walk, make it a rainbow walk! It’s a chance to discover all the ways that nature is full of color and life. All you have to do is stop and take a look.