Mindful Walking

“Mindful walking simply means walking while being aware of each step and of our breath. It can be done anywhere, whether you are alone in nature or with others in an office or neighborhood.” 

Teresa Clark-Jones

Enjoy Mental AND Physical Activity with Mindful Walking!

“If you’re an active person who seldom sits still, combining mindfulness with movement is especially rewarding.”

Search Inside Yourself Leadership Institute

What Are the Benefits?

  • Stress Reduction
  • Mood Enhancement
  • Reduction in Fatigue
  • Strengthening of Willpower
  • Self Connection
  • Blood Pressure and Heart Rate Reduction
  • Sleep Improvement

“Take your time, the goal is to pay attention.”

“As each experience appears in your awareness, acknowledge it without engaging in it, and let it go.”

Teresa Clark-Jones

How Do You Start?

  • Before you begin notice how your body feels
  • Begin by taking a few deep breaths
  • Walk at a slower pace than you normally would
  • Focus on the spot in front of your feet
  • Notice any sensations as your feet touch the ground and lift off the ground, one after another
  • Notice how your arms swing, one then the other
  • Next shift your attention outside of your body and observe your surroundings
    • the temperature
    • the sounds
    • the wind or rain
    • the beauty of nature
  • You may feel peace, boredom or even a feeling of annoyance but remember it’s okay, don’t judge it just acknowledge it and move on
  • Take at least 5 minutes, work up to 10-15
  • When you are finished take a few deep breaths and observe your body
    • Do you notice any changes
    • How do you feel

“Like any mindfulness practice, walking can provide an opportunity to be present—aware of your breath, the sensations in your body and your surroundings.”

Search Inside Yourself Leadership Institute

Now Go, Take a Walk!


SIYLI. (2021, June 17). The Benefits of a Mindful Walk. https://siyli.org/mindful-walk-benefits/

Teresa Clark-Jones, Michigan State University Extension. (2018, October 2). Stress less with mindful walking. MSU Extension. https://www.canr.msu.edu/news/stress_less_with_mindful_walking

Published by playfulplots

As a mother of 2 young children, Sarah has embraced her passion for playful writing and has become a published Children's Book Author. She believes that the best medium for learning is through play and shares activities that other parents, caregivers and educators can use with their children as well. Sarah also extends her gift of creativity and design to business owners and other aspiring authors with her Marketing & Design services.

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