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Ground

Slow Mindful Walking

2 to 5 minutes

Choose this when…

You want to reconnect with your body through simple movement.

Illustration demonstrating Slow Mindful Walking, noticing each step.

Try this

  1. Choose a clear, safe path.
  2. Walk at a pace that allows you to notice each step.
  3. Feel one foot meet the floor, your weight move forward and the other foot follow.
  4. You do not need to change your breathing or clear your mind.
  5. If your attention wanders, gently return to the feeling of your next step.

Seated option

While seated, slowly lift and lower one heel, then the other. You can also alternate lifting your toes or gently march your feet.

Notice

What did slowing down allow you to notice?

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