Walking but mindful: a lunchtime experiment

I love walking - just about every lunchtime you’ll find me reaching for my headphones and heading outside. But lately, I’ve been wondering: what if I ditch the podcasts and take a more mindful approach to my stroll?

Research suggests that mindful walking can reduce stress, improve focus, boost mood and more. So over the next few weeks, I’ll be experimenting with different mindful walking techniques. If you’d like to join me, here are a few simple ways to get started:

1. Check in with yourself. Notice how you’re feeling as you set off and think about how you’d like to feel when you arrive home. Perhaps you’re after a little calm or maybe you want to feel energised? How does this affect how you’ll approach the walk?

2. Choose a mindful walk to fit your mood. There are lots of different ways to walking more mindfully:

• Focus on one sense at a time

Pick one sense - like hearing, sight, or touch - and tune into it fully as you walk. For example, focus only on the sounds around you: birds, footsteps, rustling leaves, distant traffic. When your mind wanders, gently return to that sense

• Coordinate your breath with your steps

Try matching your breathing rhythm with your steps - for example, inhale for 3 steps, exhale for 3 steps. Adjust the count to whatever feels natural. This can create a calming rhythm and anchor you in your body

• Label your thoughts and let them go

As you walk, notice any thoughts that come up and mentally label them ("planning" "worrying" "remembering") - then return attention to your steps or breath. This helps you to notice patterns without getting caught in them

3. Check in after your walk. Remember how you wanted to feel when you set out and notice how you feel now. How has the walk helped? Would you choose to do it again?

And most importantly - enjoy! Whether it brings you calm, clarity or just a break from the screen, mindful walking is a small shift that can make a big difference. I’ll be sharing how I get on - and I’d love to hear how it goes for you too.

Mindful movement can begin with something as simple as a walk. If you'd like to explore this more - through yoga, coaching or conversation - I’d love to help. I’m based in Sevenoaks and work with individuals and groups to build confidence, calm, and connection through movement.

Get in touch to find out how we could work together.