Most of us walk every day without really noticing it. We’re thinking about where we’re going, what we need to do or what happened earlier. Mindful walking turns this everyday activity into a chance to come back to the present moment.

It’s one of the simplest mindfulness practices there is, and it’s perfect if sitting still feels hard.

What mindful walking is

Mindful walking simply means paying attention to the experience of walking as it happens: the movement of your body, the feeling of your feet on the ground, the sights, sounds and smells around you. When your mind wanders, you gently bring it back to the walk.

Many people find that walking this way feels calming and refreshing. Combined with the everyday benefits of moving your body and getting fresh air, it can be a lovely way to care for yourself.

A walk you can actually do

You don’t need a special place or a lot of time. Try this:

  1. Start slowly. For the first minute, walk a little more slowly than usual.
  2. Feel your feet. Notice your heel touching the ground, then the sole, then the toes.
  3. Notice your body. Feel your legs moving, your arms swinging and your breath.
  4. Open your senses. What can you see? Hear? Smell? Notice the temperature of the air.
  5. Come back gently. When you notice your mind has wandered, simply return to the feeling of your feet.

Five or ten minutes is plenty. A walk to the shops, around the block or even down a corridor at work can become a practice.

Walking in nature

Walking in a park, along a beach or through the woods can be especially restorative. Many people find nature helps them feel calmer and more connected. How time in nature can revitalize your body and restore your soul explores this further.

But a city street is just as good for practising. Notice the rhythm of traffic, the colours of shop windows or a tree growing between buildings.

If walking isn’t possible

If mobility is limited, you can practise mindful movement in other ways: gently moving your arms, rolling your shoulders or simply noticing your breath while sitting outside.

How little is enough

Choose one walk this week and make it mindful. Even five minutes of attention can change the feel of your day.

For more ideas, try 12 mindfulness exercises to start using daily.

There’s more along these lines on the Guides page.