• Walking as a way to be more present through body and breath,

    • woman walking

      Introduction

      Mindfulness does not have to mean sitting in silence. It can also be practiced in motion — step by step, with presence.

      Mindful walking is a simple technique that connects the body, breath, and attention. Instead of rushing from place to place, you can spend a few minutes walking slowly, consciously, with curiosity and gentleness.

    • Module's purpose

      • Experience mindfulness in natural movement
      • Connect body and mind in the rhythm of steps
      • Rest from distraction and return to the present moment.

    • Exercise: mindful walk (5-10 minutes)

      1. Choose a calm place — it can be a park, a path, a garden, or even a room.
      2. Stand up. Notice how your feet touch the ground. Take a few deep breaths.
      3. Start walking slowly, step by step.
      4. Notice: heel… midfoot… toes.
      5. Focus on how the body shifts weight.
      6. If you want, you can combine this with your breathing (e.g., inhale for 1 step, exhale for 2 steps).
      7. Do not judge. Do not rush. Just walk mindfully.

    • Tips

      • Hands can be freely lowered or clasped in front of you.
      • You can walk in circles or back and forth — what matters is the attention, not the route.
      • If thoughts arise — notice them and return to the step.

    • 💭 Reflection after the exercise

      • What was the pace of your walk?
      • Did you feel the presence of your body and breath?
      • How did you feel after 5 minutes of mindful walking?