Trouble sitting still? Learn to practice meditating by simply walking in this practice guided by 10% Happier host Dan Harris.

How To Do This Practice:

1. Start walking at a comfortable pace in a place where you can move without rushing.
2. Notice your body moving by paying attention to your feet, legs, and arms as you walk.
3. Tune into your senses by observing sounds, sights, temperature, and other details around you.
4. Notice when your mind wanders into planning, worrying, or distractions.
5. Gently return your attention to the sensations of walking and your surroundings each time you drift away.
6. Keep walking with curiosity and allow yourself to stay present without needing to do it perfectly.

Scroll down for a transcription of this episode.

Today’s Happiness Break Guide:

DAN HARRIS the host of 10% Happier, a podcast about mindfulness and other practices and thoughts that can support our well-being.
Check out Dan’s podcast, 10% Happier: https://tinyurl.com/324xtuut

Related Happiness Break Episodes:

Moving Through Space, With Dacher Keltner: https://tinyurl.com/5f58jp42

Walk Your Way to Calm, with Dacher: https://tinyurl.com/y8md2759

Making Space For You: https://tinyurl.com/yc42s6mv

Related Science of Happiness Episodes:

How To Focus Under Pressure: https://tinyurl.com/3hpah4ss

How to Find Calm Through Walking: https://tinyurl.com/43dr26re

How To Do Good For The Environment (And Yourself): https://tinyurl.com/26msewb8

We love hearing from you! Tell us about your experiences with mindful walking. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

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Transcription: https://tinyurl.com/9n5xu96e