[Podcast] Mindful walking meditation: a guided practice

Mindfulness expert for Bupa UK
31 January 2017

Mindful movement is a key practice in mindfulness based cognitive therapy (MBCT). Evidence shows that it can help to improve your attentional skills (ie your brains ability to focus and concentrate). It can be used in any part of your day to help bring your attention to the present moment. So why not pop in your headphones, take a walk (during lunch or on your way to or from work) and let my mindful walking podcast guide you step-by-step.

A man walking in the moutnains above the clouds

So what exactly is mindful walking?

Mindful walking is a form of mindful movement. It uses the everyday activity of walking as a mindfulness practice to help you become more aware of the sensations in your body. By tuning into your environment and the sensations in your body as you walk, it can help you to focus on the present moment. Some people like to think of it as meditation in motion!

How to use this podcast

In this podcast, I suggest allowing at least 15 minutes for this practice. You might find it easier to start with a shorter practice and work your way up to a longer one. To help, I’ve created four versions of the podcast for you to choose from. They differ by the amount of time you have to do each part of the practice. Start with the mindful walking meditation with 30 second intervals and then work your way up to the full 15 minute practice (three minute intervals).

Happy walking!




Dr Meera Joshi
Mindfulness expert for Bupa UK

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