Walking for Mindfulness

Top 10 Tips for Walking Mindfulness

Mindfulness is our ability to be aware of what is going on both inside us and around us. A form of meditation that encourages a continuous awareness of our bodies, emotions, and thoughts. Walking meditation gives us an opportunity to gather our awareness which often becomes distracted when the mind is left to its own devices.

  1. Choose comfortable clothing and shoes to wear. You don’t want to be distracted with potential blisters, a heavy bag or the winter chill.
  2. Pick a walk that is familiar to you so that you feel comfortable in your surroundings.
  3. Put away any devices. This is not a time for Instagram moments or news feeds. Be in the moment and let everything else go.
  4. Observe how your body feels when you walk. With each footstep, let yourself feel your foot on the ground.
  5. What can you see? If this is a familiar walk can you notice anything new? Start by taking in the obvious things; people, buildings, vehicles. Then try to identify shapes, colours and movement
  6. Now turn your attention to sounds. What can you hear? Without thinking too much about the objects of sound, let the noise come and go into your field of awareness.
  7. Can you smell anything? Are those smells creating a story in your mind or reminding you of somewhere, something or someone?
  8. Make an effort to notice any physical sensations or feelings. Maybe it’s the feeling of warm sunshine, cool rain or a cold breeze. Perhaps it’s the sensation of your feet touching the ground with each step, or the weight of your arms swinging at your side.
  9. Be open to things happening around you. If you’re aware of your mind wandering off, gently bring the attention back to the movement of the body and the sensation of the soles of the feet striking the ground each time.
  10. Remember to be flexible with your walks. Simply find whatever helps you to be present in that moment and just go with it!


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