May 20


Mindful walking

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Mindful walking is perhaps a new mindfulness relaxation exercise for you. Ideally, you'd perform it barefoot in a private and tranquil spot like your house or garden. Or a quiet day at the beach. That being said, it can be performed anywhere you have space to walk.

Whether in your office or at home, you might find it a great way to stretch your legs. Additionally, you'll get a little break from sitting at work and calm your mind.


You have lots of freedom with this one - how long you do it for is up to you. Maybe just a couple of minutes is all you need for your first attempt.

Mindful walking exercise


​Eliminate distractions

​Eliminate all distractions - turn off the tv, switch off any music and mute your phone and email notifications.



​Stand tall but relaxed - fully upright but not stiff or tense


​Your feet

​Bring your attention to your feet. Feel the contact between your feet and the ground. Distribute your weight evenly between both feet.


​Your ​hands

​To avoid your hands and arms from distracting you, clasp them gently, just above your belly button.


​Your ​eyes

​Let your eye gaze fall slightly to help relax your mind and maintain focus.


​Start mindful walking

Step one foot forward, feeling your heel hit the ground, rolling through the ball of your foot to the toes.

Repeat with the other foot, feeling these same sensations.

Slow your walking pace. Keep it steady, but a bit slower than you would normally walk. Don't force the slowness though, keep it feeling natural.


​Your mind

​As your mind begins to wander, bring your awareness back to your feet and their contact with the floor.

​​Incorporating mindfulness into your daily habits

The world can be a stressful place. Things are going on which are outside of our control and it can feel overwhelming. Mindful walking, along with other mindfulness exercises, can help us take back control. Control of our thoughts, our feelings and emotions, allowing us to de-stress.

You may find you have more time up your sleeve at the moment. Perhaps you can find 5 minutes to practise a new mindful habit.

Mindfulness doesn't have to be full-on spiritual, or deep meditation. It's simply about being present.

Practising mindfulness is free and doesn't require any special equipment or experience. You can do it anywhere and at any time in your daily life. Have a go at being mindful while you eat, exercise, do housework or just spending time with your family.

Be present. Use your new mindfulness skills and see how different aspects of your life develop and bloom.

If you haven't already, you should check out my post on mindful breathing

About the author

Paul Stokes

Paul Stokes BSc (Hons) is a Certified Personal Trainer, Accredited Sports Nutritionist, qualified Exercise to Music Instructor, Precision Nutrition coach, Massage Therapist and teaches 8 of the Les Mills Group Exercise programs.

He currently works in the Oil & Gas industry as a Wellness Coach, imparting his vast knowledge and experience to improve the quality of life of several hundred offshore workers.

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