Mark Bertin's Walking Meditation for Uncertain Times

Amanda Wilson · 2026-09-14

### Why Uncertainty Feels So Overwhelming When life gets uncertain, our minds often spiral into overdrive. We replay worst-case scenarios, second-guess every decision, and completely forget to be kind to ourselves. Sound familiar? Mark Bertin, a pediatrician and mindfulness teacher, knows this pattern well. He reminds us that uncertainty isn't a personal failing—it's a shared human experience. And when we recognize that we're not alone, something shifts. The weight doesn't disappear, but it becomes easier to carry. ### The Simple Practice That Changes Everything Bertin offers a guided walking meditation designed specifically for moments when the ground feels unsteady. It's not about clearing your mind or forcing calm. Instead, it's about meeting uncertainty with compassion—for yourself and for everyone else who's navigating the same fog. Here's how it works: - **Start walking slowly.** Find a quiet place, indoors or outside. Let your pace be gentle, around 2 miles per hour or even slower. - **Feel your feet.** Notice the pressure, the lift, the placement of each step. This anchors you in the present moment. - **Name what's here.** Silently label your experience: "worry," "tightness," "racing thoughts." No judgment—just noticing. - **Offer yourself kindness.** Place a hand on your heart if it feels right. Whisper something you'd say to a good friend: "This is hard. I'm here for you." - **Extend that kindness outward.** Remember that millions of people are feeling uncertain right now too. Breathe in their struggle, breathe out compassion. ### What Makes This Meditation Different Most mindfulness practices focus on calming down. This one doesn't promise that. Instead, it builds your capacity to be with discomfort without falling apart. > "We are not alone in our uncertainty. And that shared humanity is where compassion begins." — Mark Bertin That's the heart of it. You're not trying to fix anything. You're practicing being kind while things remain unresolved. ### How to Make It Stick You don't need a 30-minute block of free time to benefit. Even 5 minutes of walking with intention can shift your nervous system. Try it when you're waiting for news, after a difficult conversation, or first thing in the morning before the day's demands pile up. And if you forget? That's okay. The practice is always there, waiting for you to return. No perfection required. ### The Takeaway Uncertainty is exhausting. But you don't have to face it alone—and you don't have to face it with harshness. A few mindful steps can remind you that kindness is available, even when answers aren't.