Mindful Walking

Definition

Mindful Walking is a mindfulness practice that involves walking slowly and deliberately while bringing full awareness to each step and the experience of moving through space. This skill helps anchor your mind in the present moment and cultivate calm.

Purpose

Used to:

Ground yourself when feeling anxious or disconnected.
Reduce stress through movement and presence.
Increase awareness of bodily sensations.
Practice non-judgmental observation in motion.
Integrate mindfulness into daily life.

When to Use

Use Mindful Walking when:

You feel restless, agitated, or stuck in your head.
You want to practice mindfulness outside of seated meditation.
You have difficulty sitting still for long periods.
You’d like a gentle way to center yourself between activities.

When Not to Use

Avoid using if:

You are in a crowded or unsafe area where you can’t focus safely.
You are experiencing overwhelming distress that requires other grounding strategies first.
You need to walk quickly to meet an urgent obligation.

How-To

1. Choose Your Path

Find a safe, quiet place (e.g., hallway, garden, park path).
Decide if you will walk in a straight line or a circle.

2. Stand Still First

Take a few deep breaths.
Notice your feet touching the ground.

3. Begin Walking Slowly

Walk at a pace slower than usual.
Focus on the sensation of each foot lifting and making contact.

4. Anchor Attention

Silently say: “Lifting… moving… placing” with each step.
If your mind wanders, gently bring it back to your feet.

5. Expand Awareness

Notice the air on your skin, sounds around you, and sights without judgment.

6. Complete with Intention

When done, stand still and take a few closing breaths.
Acknowledge your practice with kindness.

Tips & Variations

Try barefoot walking on grass or carpet to heighten sensory awareness.
Sync your breath with your steps (inhale for 3 steps, exhale for 3).
Practice for 5–10 minutes, or longer as comfortable.
Use a soft gaze or close your eyes briefly (if safe) to deepen focus.

Example

Scenario: Sam feels overwhelmed after a stressful call.

Mindful Walking Practice:

He steps into the hallway.
He stands still, breathing deeply.
He walks slowly, silently repeating “lifting… moving… placing.”
After 10 minutes, he feels more grounded and calm.

Inventor / Origin

Mindful Walking is adapted from:

Zen Buddhist walking meditation (Kinhin).
Mindfulness-Based Stress Reduction (Jon Kabat-Zinn).
Incorporated into DBT by Marsha Linehan to help clients integrate mindfulness into daily life.

Related Skills

Observe
One-Mindfully
Non-Judgmental Stance
Mindful Eating
Radical Acceptance

Limitations

May not be effective if:

Practiced in a distracting or unsafe environment.
Used to avoid necessary problem-solving.
Attempted when extremely dysregulated without other coping tools.

Evidence Base

Research shows:

Mindful walking reduces stress and improves mood.
It increases body awareness and attention regulation.
Regular practice contributes to better emotional resilience.

References

Linehan, M.M. (2015). DBT Skills Training Manual, Second Edition. Guilford Press.
Kabat-Zinn, J. (1990). Full Catastrophe Living. Delacorte.
Hanh, T.N. (2015). How to Walk. Parallax Press.

Mindful Walking – Additional DBT Tool