[Podcast] Practise this guided mindful walking meditation outdoors

Dr Meera Joshi
Mindfulness expert for Bupa UK
18 May 2023
Next review due May 2026

Research has shown that focusing on the present with some mindful movement can improve our wellbeing.

Mindful movement is a key practice in mindfulness based cognitive therapy (MBCT). It can help to improve concentration and focus. You can use mindful movement practices during your day to help bring your attention to the present moment.

Next time you head outdoors for a walk, why not try one of the guided mindful walking podcasts below?

a person walking in the woods

How do you meditate when 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. As you walk, focusing on your environment and the sensations in your body can help you to focus on the present. Some people like to think of it as meditation in motion!

How effective is walking meditation?

Research has shown that practising mindfulness while doing daily activities, like walking, may help to:

  • reduce anxiety
  • boost our mood
  • decrease stress

Mindful movement is also believed to improve our concentration, and may enhance our cognitive function (how well we process information and hold onto knowledge).

How can I use these podcasts?

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 mindfulness practice. You might like to start with the guided mindful walking meditation with 30 second intervals. Then, work your way up to the full 15 minute practice, with 3 minute intervals.

It’s a good idea to allow at least 15 minutes for this practice.

Are you interested in learning more about your health? Discover more about our range of health assessments.

Dr Meera Joshi
Dr Meera Joshi (she/her)
Mindfulness expert for Bupa UK



Lucy Kapoutsos, Health Content Editor at Bupa UK

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