Mark Bertin's Walking Meditation for Uncertain Times

Emily Johnson · 2026-09-14

Uncertainty has a way of hijacking our minds. One minute you're fine, the next you're spiraling through worst-case scenarios you never signed up for. Sound familiar? Mark Bertin gets it. He's a pediatrician and mindfulness teacher who's spent years helping people navigate the messy, unpredictable parts of life. His message is simple but powerful: when the ground feels shaky, we don't have to abandon ourselves. ### Why Uncertainty Messes With Our Heads When we don't know what's coming next, our brains kick into overdrive. We replay conversations, imagine disasters, and search for certainty in places it simply doesn't exist. It's exhausting. And here's the thing—we often forget to be kind to ourselves in the process. We beat ourselves up for feeling anxious. We judge ourselves for not having it all figured out. But that only makes things worse. Bertin reminds us that uncertainty is not a personal failing. It's part of being human. And there's a practice that can help. ### A Walking Meditation to Meet the Unknown This isn't about escaping uncertainty. It's about walking alongside it, with compassion instead of resistance. Here's how it works: - **Start where you are.** Stand still for a moment. Feel your feet on the ground. Notice the weight of your body. - **Begin walking slowly.** No destination needed. Just walk. Feel each step—heel, ball, toe. - **Notice what arises.** Thoughts will come. Emotions too. Don't push them away. Just acknowledge them. - **Return to your senses.** When your mind wanders, bring attention back to the physical sensation of walking. - **Offer yourself kindness.** Silently repeat: "May I be gentle with myself in this moment." That's it. No fancy equipment. No perfect conditions. Just you, your body, and the ground beneath you. ### What Makes This Practice Different Most meditation advice tells you to clear your mind. This doesn't. It invites you to notice the chaos without getting swept away by it. As Bertin puts it, "You are not alone in this." That's the heart of it. Uncertainty is universal. And so is the capacity for self-compassion. > "When we meet uncertainty with kindness, we stop fighting reality and start responding to it." You don't need to solve everything today. You just need to take one step. Then another. And another. ### Bringing It Into Your Day You don't need a 30-minute block of silence to practice this. You can do it walking to your car, pacing your living room, or strolling around the block. The goal isn't to feel better immediately. It's to build a different relationship with not-knowing. To stop treating uncertainty as an enemy and start treating it as part of the terrain. So next time your mind races ahead to a future you can't control, try this: stand up, feel your feet, and take a slow walk. Not to escape. Just to be with yourself, exactly as you are.