Mindful walking
Walk slowly, indoors or out, paying attention to your feet, your body and the world around you.
Find somewhere you can walk safely: a room, a corridor, a garden or a quiet path. Keep your eyes open the whole time and stay aware of what's around you. Don't do this near traffic. Walk at whatever pace feels comfortable.
You can stop at any time. If this feels uncomfortable, press Finish. You can switch to grounding, or get support now.
- Stand and arrive (30 sec)
Stand still for a moment. Feel your feet on the ground and the weight of your body. Notice what you can see in front of you.
- Feel each step (1.5 min)
Start walking, a little slower than usual. Notice your feet lifting, moving and touching the ground again. Left, right, left, right.
- Widen out (1.5 min)
Keep walking, and widen your attention to what you can see and hear: colours, shapes, sounds near and far. Notice the air on your skin.
- When your mind wanders (1 min)
Your mind will drift to plans and worries. That's normal. When you notice, come back to the feeling of your feet on the ground.
- Come to a stop (30 sec)
Slow down and stand still. Notice how your body feels now, and take one slow breath out before you carry on with your day.
Well done for taking this time
This copy of the practice works without a connection, so nothing is saved to your account. Open SteadySelf when you're back online to record how you felt.