Mindfulness Mile Pop-Up
The Mindfulness Mile Pop-Up marks the starting point of a larger project that we are thinking about doing at Monmouth University called the Mindfulness Mile. The Pop-Up Mile includes ten mindfulness prompts listed below. Each stop is marked by a sticker placed on the ground along the mile-long path. Take a moment at each checkpoint to complete a prompt.
Join us Friday, May 1st at 11:30 a.m. to walk the Mindfulness Mile Pop-Up or complete the mile on your own time throughout the day. Choose one prompt or do all ten.
Mindfulness Mile Project
The permanent version of the Mindfulness Mile Pop-Up, called the Mindfulness Mile, is an idea for a designated walking loop around Monmouth University’s campus designed to promote student well-being and foster a connection with the natural environment at Monmouth. The path will feature permanent, thoughtfully placed “mile markers” that invite participants to pause, engage with, and learn about the surrounding ecology. This will provide an accessible, self-guided wellness resource that integrates mental health support with environmental awareness.
Each marker will include:
- Mindfulness Prompt: A brief, accessible exercise encouraging present-moment awareness.
- Example: “Pause here. Take three slow breaths. Notice five things you can see, four things you can feel, three things you can hear. Allow yourself to fully be in this moment.”
- Ecological Insight: In collaboration with the School of Science, each marker will highlight information about nearby trees, plants, or ecosystems, encouraging a deeper understanding of the campus environment.
We hope you enjoyed the Mindfulness Mile Pop-Up. Please take a moment to fill out our survey:
Mindfulness Mile Pop-Up Prompts
The ten points on the map are coordinated to the ten eco therapy prompts below:
- Affirmations with Nature – Look around and choose something in nature that stands out to you. Take a moment to appreciate it, and silently repeat a simple affirmation like, “I am present,” or “I am connected.” Carry that feeling with you as you continue walking.
- Take 3 Prompt – During the duration of the walk, pick up 3 pieces of trash (if you can find them) along the path. Discard the trash appropriately.
- Reflection Prompt – As you stand here looking at the path behind you and the path to come, think about how you’re feeling in this moment physically, mentally, or emotionally. Without judging it, simply notice what’s there. Give yourself permission to feel whatever comes up.
- Rock Garden Prompt – Find a rock that jumps out to you and hold it in your hand. Notice its texture, weight, and temperature, and how something so small can be shaped by time and nature. Reflect on your own ability to grow and change over time. Return the rock to its rightful place.
- FIVE Senses Exercise – Take a moment to notice your surroundings using your senses. Identify five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. Let your attention fully settle into the present moment.
- Listening Prompt – Pause and listen carefully to the sounds around you. First, notice the furthest sound you can hear, then a sound at a medium distance, and finally the closest sound. Let your awareness move gently between each layer.
- Breathe with a Tree – Stand near a tree and take a few slow breaths. As you inhale, imagine breathing in what the tree releases; as you exhale, imagine offering something back. Notice the connection between you and the natural world.
- Tree Root Exercise – Pause and imagine roots growing from the bottoms of your feet deep into the ground. Feel yourself becoming steady, supported, and connected to the earth beneath you. Stay here for a few breaths and notice how your body feels when you’re grounded.
- Meditation Prompt – Take a quiet moment to stand or sit comfortably. Focus on your breath or a single point in your surroundings, allowing other thoughts to pass without holding onto them.
- Movement-Based – Begin walking slowly and pay attention to each step you take. Notice how your feet connect with the ground and how your body moves. Let your pace be intentional and calm.
We hope you enjoyed the Mindfulness Mile Pop-Up. Please take a moment to fill out our survey:
