Meditation, but make it a walk.

If the idea of sitting perfectly still and trying to empty your mind sounds impossible, this one is for you.

This is a 13-minute guided walking meditation for a busy brain… the kind with about a zillion tabs open at once. The one that’s always planning something, remembering something, making a list, replaying a conversation, or thinking about something completely unrelated.

You don’t have to shut it all off. You can walk and give your brain one small job at a time.

You’ll notice your steps, pay attention to how your body feels, and breathe a little. And yes, your mind is probably going to wander. Mine does too.

You can do this relaxing walk outside, on a treadmill, or on a walking pad. There’s low-key - but not sleepy - background music to keep you moving.

The goal isn't an empty head. It's just giving your busy brain somewhere else to go for a little while.

This guided meditation is good for those days when:

• your brain won't turn off
• you're mentally scattered or overwhelmed
• you want to clear your mind
• sitting still to meditate sounds awful
• you just need to walk some stress off

Go grab your shoes and let's head out on a walk.

Support the show

Follow, subscribe, or leave me a review. I appreciate your support.

Three minutes brisk. Three minutes easy. Repeat. That’s basically the Japanese Walking Method, and it makes a 20 minute walk go surprisingly fast.

This is a structured but simple interval walking workout that gives you stronger pushes followed by recoveries. You’re in charge of the effort, and the recovery periods give you a chance to catch your breath and listen to stories from Japan before we pick it up again.

You can do this walk outside, on a treadmill, or on a walking pad.

If you’re walking outside, you’ll hear a bell halfway through so you know when to turn around.

As we walk, I’ll share some stories from Japan including:

• Why I was crying my eyes out at Tokyo Narita Airport
• The stranger who chased me down at the bullet train station and saved me from embarrassment
• The high-tech bidet joke that later completely bombed in my spin class.

Put on your walking shoes. Grab your headphones. Let’s go catch a Japanese bullet train.

If you enjoyed this walk, tap Follow so the next workout is waiting for you.

And if you feel like saying hi (so I’m not just screaming into the void), you can find me on Instagram, Threads, and Facebook @yourwalkingpodcast.

(This encore episode was originally published March 3, 2026.)

Support the show

Follow, subscribe, or leave me a review. I appreciate your support.

Need to walk but don't really feel like it? This 15-minute guided walking workout makes walking less boring while you get your steps in.

Come with me for a brisk walk while I tell you the true story of a 10-hour tour through beautiful Montenegro that turned into one of the scariest car rides of my life.

Walk outside, or at home on a treadmill or walking pad.

You’ll get:

• About 1,900 steps
• A brisk walk without watching the clock
• A mental break from your day
• A few laughs along the way
• More energy from getting up and moving
• A walking buddy to keep you company

Things did not go according to plan...

• Five sweaty strangers crammed into one tiny car
• A guide texting and watching YouTube while driving up a mountain
• Taking off my seatbelt so I could jump out if we went off a cliff
• Free ice cream for surviving part of the tour
• A little wine to dull the fear (and I don’t even drink)

This podcast to walk to includes upbeat instrumental background music, walking cues, and a bell at the halfway point if you want to turn around.

So grab your shoes and come with me. I'll distract you with a ridiculous story from my time as a middle-aged digital nomad, we'll get some movement in, and 15 minutes later we're done.

Don't forget to Follow the podcast.

Support the show

Follow, subscribe, or leave me a review. I appreciate your support.