Your Student Life: Mindful Walking

April 7, 2026

Often, we rush from one place to the next throughout the day without noticing our surroundings or how we feel.

In this exercise, the aim is to pay attention to how your body feels and take in the environment around us. Find a safe space and set a timer for 5-10 minutes (optional).

Mindful Walking Exercise

Step 1: Check in with your body

o   Do you notice any tension or pain?

o   What is the temperature like?

o   How are you feeling emotionally?

Step 2: Begin with slow, deep breaths

·         Then begin walking at a slower pace than you would typically.

o   As you walk, notice how your body feels. Pay attention to the movements of your legs, feet, and arms.

o   With each step, feel the movement as your foot touches the ground, moves from heel to toe, and then lifts off.

Step 3: Use your senses to observe the environment

·         You might become distracted as you are walking. That is okay! Each time you catch your mind wandering off, bring your attention back to your body that is walking.

o   What do you see around you?

o   What do you hear?

o   Note how the ground (or grass, pavement, etc.) feels on your feet.

o   Do you feel anything else on your body, such as the sun, sweat, etc.?

Step 4: Check in emotionally

·         Check in with how you are feeling emotionally throughout your walk.

o   What emotions am I feeling right now?

o   Has my emotional state changed since I started walking?

o   Do any thoughts keep coming up?

o   What do I need in this moment?

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