Mark Bertin's Walking Meditation: A Path Through Uncertainty

Amanda Wilson · 2026-09-14

When life throws us into the unknown, our minds often race with worst-case scenarios. We forget to be kind to ourselves. Mark Bertin, a mindfulness expert, reminds us that we're not alone in this struggle. He offers a simple yet powerful walking meditation to help us navigate uncertainty with compassion. ### Why Uncertainty Feels So Hard Uncertainty is uncomfortable. Our brains are wired to crave predictability, so when things are up in the air, we spiral. We might imagine disaster, replay past mistakes, or criticize ourselves for not having it all figured out. But here's the thing: uncertainty is a part of life. It's not a sign that you're doing something wrong. It's just... life. ### How Walking Meditation Can Help Walking meditation is exactly what it sounds like: you walk, and you meditate. But it's not about pacing back and forth in a trance. It's about bringing your full attention to the act of walking. The rhythm of your steps, the feel of the ground under your feet, the air on your skin. It's a way to anchor yourself in the present moment when your thoughts are spinning out of control. Mark Bertin suggests that when uncertainty hits, we can use walking meditation to ground ourselves. Instead of getting lost in worry, we can focus on the physical sensation of walking. This simple shift can calm our nervous system and create space for self-compassion. ### A Guided Walking Meditation to Meet Uncertainty Here's how to practice: - Find a quiet place where you can walk back and forth for about 10 to 20 feet. It could be a hallway, a garden, or a quiet corner of a park. - Stand still for a moment. Feel your feet on the ground. Take a few deep breaths. - Begin walking slowly. Notice the lift of your foot, the movement forward, the placement down. Pay attention to the shift in weight. - When your mind wanders to uncertainty—and it will—gently acknowledge it. You might say to yourself, "Thinking about the future," or "Feeling worried." Then, bring your attention back to your feet. - As you walk, offer yourself a kind phrase. Something like, "May I be gentle with myself in this uncertainty," or "I am here, and I am okay." - Continue for as long as you like. Even 5 minutes can make a difference. ### The Compassion Piece It's easy to be hard on ourselves when we're anxious. We think we should be able to handle everything. But Mark Bertin emphasizes that compassion is key. When we meet uncertainty with kindness instead of criticism, we suffer less. We open up to the possibility that we're not alone—that everyone faces uncertainty, and that it's okay to not have all the answers. ### Making It a Habit You don't need to wait for a crisis to practice. Try incorporating a short walking meditation into your daily routine. Maybe after lunch, or before you start your evening. The more you practice, the more you'll be able to access that sense of calm when uncertainty strikes. So next time you're feeling overwhelmed by the unknown, remember Mark Bertin's advice: take a walk. Breathe. Be kind to yourself. You're doing the best you can, and that's enough.