Mindful Walking Practice
A mindful walking guide with five steps for attending to movement, breath and surroundings, and a 7-day log of location, duration, observations and mood.
1-page fillable PDF · US Letter (prints on A4) · Mindfulness practice
- Approach / concern
- Meditation & Mindfulness
- Technique
- Mindfulness practice
- Format
- Fillable PDF, 1 page (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the Mindful Walking Practice?
Mindful (walking) meditation brings deliberate attention to the physical sensations of walking and to the environment. It is part of mindfulness-based programs such as MBSR and offers a moving alternative to sitting meditation.
Why it works
A randomized trial found that mindful walking reduced psychological stress and improved quality of life in distressed adults (Teut et al., 2013). Walking practice is a core element of MBSR (Kabat-Zinn, 1990).
When to use it
- Clients who struggle with sitting meditation
- Stress and anxiety
- ADHD and restlessness
- Combining activity and mindfulness in behavioural activation
How to use it in session
- Demonstrate a few mindful steps in session.
- Explain the progression from feet to surroundings.
- Suggest a regular route or time.
- Track practice and mood.
- Debrief what the client noticed.
Clinician tips
- Any pace works; slow walking is optional.
- Nature settings can enhance the practice but aren’t required.
- Combine with a daily commute or dog walk.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
Do I have to walk slowly?
No. Slow walking is one option, but mindful walking can be done at a normal pace.
Can I listen to music?
For this practice, try without headphones so you can tune in to your senses.
References
Kabat-Zinn, J. (1990). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. Delacorte.
Teut, M., Roesner, E. J., Ortiz, M., Reese, F., Binting, S., Roll, S., Fischer, H. F., Michalsen, A., Willich, S. N., & Brinkhaus, B. (2013). Mindful walking in psychologically distressed individuals: A randomized controlled trial. Evidence-Based Complementary and Alternative Medicine, 2013, 489856.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
