A mindful walk – how to get started

A mindful walk is an excellent way to clear your mind of clutter and restore your sense of focus. It can also help reduce blood pressure and heart rate, create feelings of wellbeing, provide better sleep, improve mood and manage stress.

Before you begin your meditation, find a quiet space to walk. It could be outdoors, but it could also be in a hallway, or even a large room, walking back and forth.

Incorporate mindful walking into your daily life in as little as 5-10 minutes a day by using all of your senses — sight, hearing, smell, taste and touch — to bring awareness to your body and surroundings.

The trick is in the name – just be mindful of what you are doing, so you can begin to live in the present moment. 


Here’s how to do it:

As you walk, notice how your body feels. How do your legs, feet and arms feel with each step you take? 

Feel the contact of your foot as it touches the ground, and the movement of your body from side-to-side as you move into your next step. 

Whatever else captures your attention, come back to the sensation of walking. Your mind will wander, so without frustration, guide it back again as many times as you need.

Now using your sense of sight, look around and try to notice every detail – colours, patterns and shapes.

Then, use your sense of smell to notice any aromas or scents. Are you able to notice any tastes as you walk? Can you taste the air? 

Now using your sense of touch. Perhaps it’s the feeling of warm sunshine, cool rain or a cold breeze. Perhaps it’s the sensation of the soles of the feet touching the ground with each step, or the weight of the arms swinging at your side. The intention is to simply acknowledge the sensations for thirty seconds or so, without feeling the need to get involved in thinking about the feelings.

With openness and curiosity, notice any sensations, thoughts or feelings that arise, without lingering on anything in particular.


Lady running in trainers