Summertime is almost here, which means warmer weather, new flower blooms, and a few more daylight hours than in the wintertime. Starting in the springtime, our neighborhoods offer many opportunities for self-care and fresh air. Whether you are new to the Chicagoland area or have lived here your whole life, you may like to explore areas in your neighborhood from the lens of self-care. Below I will discuss mindful walks and some local places in the northern Chicagoland area where you can practice this technique.

Mindful Outdoor Walks

Mindful walks are an excellent way to connect to the present moment, break from anxious thoughts, move your body, and get some fresh air.

What is mindfulness?

Mindfulness is a state of awareness. When we are mindful, we nonjudgmentally notice what is happening in the present moment. Contrary to popular belief, the goal of mindfulness is not to have a blank mind but instead is noticing thoughts, feelings, and physical sensations as they happen. So, for example, if you are feeling angry, you state to yourself, "I am feeling angry." The goal is not to judge or change the feelings but instead to notice.

Some benefits of mindfulness

Photo of a female facing away from the camera representing someone practicing mindfulness in Chicago, IL at a local park. Our therapists can incorporate mindfulness into counseling sessions for teens & adults struggling with depression, anxiety, etc.

Reduced symptoms of depression and anxiety
Improved memory and focus
Reduced Stress
Improved ability to regulate emotions
Improved satisfaction in relationships
Increased mind-body connection
Reduced rumination (which is when we get stuck on a thought or problem and play it repeatedly in our mind)

How do I go on a mindful outdoor walk?

1) Go outside; this can be anywhere you choose, where you live, near where you work, or any place you would like to explore for today’s walk. (If the weather does not permit, you can practice this skill indoors as well).

2) Start by noticing how your body feels with each step. Notice your breath. Think about each foot touching the ground (right, left, right, left) and the rhythm of the breath (in, out, in, out).

3) Tune into your five senses: What do I see? What do I smell? What do I hear? What does the air taste like? What do I feel?

4) Tune in to the rhythm of your walk, left foot, right foot, left foot, right foot; the rhythm of your walk can be an anchor of awareness to return to throughout the walk.

Remember, there is no right or wrong way to practice mindful walking; use these steps as a guide to finding what feels suitable for you. The goal is to connect with the present moment.

If you’re feeling creative

Think of some other activities where you can similarly practice mindfulness. Here are some examples that I have thought of:

Photo of people riding kayaks down the Du Page River in Shorewood, Illinois representing people practicing mindfulness to cope with stress, anxiety & more by being mindful outside.

Biking
Kayaking
Rollerblading
Swinging on a swing set
Drawing or painting
Yoga

Dancing
Gardening
Even doing the dishes! (I know that is an inside task but why not?)

Please remember to use proper safety precautions when engaging in any above activities.

Places to Practice Mindfulness in the Chicago Area

No matter where you are in the Chicagoland area, you can find beautiful places to practice mindfulness. As mostly Winnetka-based therapists, we love to visit the beaches along Lake Michigan, the downtown Winnetka bistros, shopping districts, and summer music festivals. Teens, young adults, and parents can get a break from the pressures of school with trails and parks, many near New Trier High School. But honestly, there are amazing places to mindfully walk & find inner peace throughout the Chicago area. So, here are some of our therapists’ other favorite places to practice mindfulness in the Chicago, IL area:

Forest Preserves of Cook County

Feature over 350 miles of paved and unpaved trails and 70,000 acres of wild and preserved land.
Walk along the trail, and tune into your senses. What does it sound like, are there any birds nearby, what does it smell like, do you see any flowers, what do your feet feel like on the trail?
These locations also include trails for walking and biking
The lagoons are lovely to look at and great for kayaking, fishing, and canoeing (rentals available)
Some of these trails are dog-friendly trails to bring your four-legged friend along
Picnic tables are available for an outdoor meal
Birds, deer, and other wildlife nearby- maybe try your hand at some photography.

Lake Michigan

Walk alongside the lake, and notice the temperature change, the breeze, and the sand. What does it smell like, and what do the waves sound like?
Kayaks and paddleboards available for rental
Some local beaches may offer yoga or various forms of exercise on the beach; check-in in with your town to see what it has to offer.
Mindfully play in the sand, notice the texture, how the sand changes when mixed with water, and watch the hand fall between your fingers.

The Chicago Botanic Garden

Walk around and explore the many different gardens of the Chicago Botanic Garden. This year the Chicago Botanic Garden is celebrating 50 years and is featuring a variety of garden exhibits for individuals to explore.
28 gardens and four natural areas on 385 acres, consisting of nine different islands.
Take classes, stroll the property, or sit on a bench and take in these gardens' sights, smells, sounds, and even tastes.

Counseling Services in Northbrook, IL

Mindfulness can have a huge impact on a person’s mental health. Still, you may sometimes need more support in the form of a professional counselor or therapist. If you are feeling overwhelmed or need help working through some of life's challenges, please reach out for counseling services. If you live in the state of Illinois, our Winnetka & Chicago based therapists would love to help. Our teen therapists believe in providing evidence based therapy and often incorporate mindfulness into counseling sessions, particularly if you share that you are making efforts to practice mindfulness on your own.

If you are ready to begin therapy, please take the steps below to get started:

Fill out a consult form here.
Begin working toward better mental health!

Other Mental Health Services in Illinois

Our therapists offer a wide range of mental health services to support your entire family focusing on providing evidence based care including incorporating mindfulness as well as other effective therapies such as Acceptance and Commitment Therapy and EMDR. addition to anxiety treatment and teen therapy, we also offer counseling for depression, teen counseling, parent counseling, trauma therapy, therapy for work burnout & more. Because we offer online therapy and in person therapy in Northbrook, IL we are able to help anyone in the state of Illinois and the Northshore of Chicago. And, our therapists specialize in working with LGBTQIA+ individuals.

So, whatever your mental health needs may be, if you live in Illinois we'd love to provide you the support you're looking for.

Photo of the Chicago skyline in the morning with urban marina in front and old wooden pier. Our therapists may recommend a person practice mindfulness when participating in everything from parent coaching to anxiety treatment or depression therapy.

Mindful Walks and Places in Chicago You Can Take Them