Mindful walking: when sitting still is too much

You don't have to sit cross-legged to be mindful. A short walk with your full attention can steady you just as well.

Sitting still with your thoughts isn't always easy, especially when you're restless or anxious. Mindful walking gives your body something to do while your attention settles.

How to do it

1. Find somewhere you can walk safely, indoors or out. Avoid busy roads.
2. Stand still for a moment. Feel your feet on the ground.
3. Start walking a little slower than usual. Notice each foot lifting, moving and landing.
4. After a minute or two, widen your attention: what can you see and hear? Notice the air on your skin.
5. When your mind wanders, come back to the feeling of your feet.

You can do this on the way somewhere: to the shops, to school or work, around the block. Five minutes is plenty.

Written by the SteadySelf team. Updated 17 October 2026. This article is for general wellbeing and isn't medical advice. If you're struggling, talk to your GP, or refer yourself to NHS Talking Therapies. If you need help now, use the Need help now? button.