Mindfulness · worksheet 39
You don’t need to be sitting down to practise mindfulness. You can walk while paying attention to your body, without trying to get anywhere.
Before you start
- What it is for: To practise mindfulness in movement, often easier when you are restless.
- 5 to 15 minutes, on a journey you already make (to work, to the shop, with the dog).
- You don’t need to go very slowly or let anyone notice: just a little slower than usual.
- It suits people who find it hard to sit still to meditate.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Compare your tension after walking from one day to the next, and note what you notice for the first time around you.
If you find it hard
Outside, pay enough attention to traffic. If you usually walk fast, just go a little more slowly.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Offer a mindfulness practice in movement, often more accessible than sitting meditation for restless or anxious people.
Anxiety, restlessness, rumination, difficulty sitting still. Adults and adolescents. Duration: 5-15 min.
References
Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Delacorte.
Segal, Z. V., Williams, J. M. G. & Teasdale, J. D. (2013). Mindfulness-Based Cognitive Therapy for Depression (2nd ed.). Guilford.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
