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[Podcast] Practise this mindful walking meditation outdoors

Mindfulness expert for Bupa UK
10 June 2020

Are you finding it harder to concentrate and switch off these days? Research has shown that focusing on the present with some mindful movement can really help to boost your wellbeing.

Mindful movement is a key practice in mindfulness based cognitive therapy (MBCT). It can help to improve your attentional skills (ie your brains ability to focus and concentrate). Mindful movement practices can be used in any part of your day to help bring your attention to the present moment. So next time you head outdoors for a walk, why not pop on your headphones and let this 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.4 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, we’ve created four versions of the podcast for you to choose from. They differ by the amount of time between 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

    • Clark D, Schumann F and Mostofsky SH. Mindful movement and skilled attention. Front Hum Neurosci. 2015; 9: 297. doi:10.3389/fnhum.2015.00297
    • Harada CN, Natelson Love MC and Triebel K. Normal cognitive aging. Clin Geriatr Med. 2013; 29(4): 737–752. doi:10.1016/j.cger.2013.07.002
    • Gotink RA, Hermans KSFM, Geschwind N et al. Mindfulness and mood stimulate each other in an upward spiral: a mindful walking intervention using experience sampling. Mindfulness (N Y). 2016; 7(5): 1114–1122. doi:10.1007/s12671-016-0550-8

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