Walking Meditation for Uncertain Times: A Practice That Actually Helps

Emily Johnson · 2026-09-14

When life feels uncertain, our minds tend to spiral. We replay worst-case scenarios, second-guess every decision, and somewhere along the way, we forget to be kind to ourselves. That's exactly where Mark Bertin's walking meditation practice comes in. Bertin, a pediatrician and mindfulness teacher, offers something refreshingly simple: a way to meet uncertainty not by fighting it, but by walking alongside it. Literally. ### Why Uncertainty Feels So Overwhelming Your brain isn't wired to love the unknown. It craves certainty, predictability, a clear path forward. When that's missing, your thoughts go into overdrive trying to solve a problem that may not even have a solution yet. Sound familiar? You're not broken. You're just human. And according to Bertin, the first step is recognizing that this struggle is universal. You're not alone in it, even when it feels that way. ### The Walking Meditation: A Simple Way to Ground Yourself This isn't about clearing your mind or achieving some perfect state of calm. It's about giving your nervous system something concrete to anchor to while everything else feels shaky. Here's how it works: - Find a space where you can walk slowly, whether it's your living room, a quiet sidewalk, or a nearby park - Start by feeling your feet connect with the ground - Notice the rhythm of your steps without trying to change it - When your mind wanders (and it will), gently return to the sensation of walking - If emotions arise, acknowledge them without judgment The goal isn't to escape uncertainty. It's to practice being present with it, one step at a time. ### Meeting Yourself with Compassion Here's the part most people skip: self-kindness. When your mind spins out, the instinct is to criticize yourself for not being calm enough, present enough, or good enough at this whole mindfulness thing. Bertin flips that. Instead of adding more pressure, he invites you to treat yourself the way you'd treat a friend who's struggling. Would you tell them to get it together? Probably not. So why say it to yourself? > "You are not alone in your uncertainty. Everyone who has ever lived has faced the unknown. The question isn't whether you'll feel lost sometimes—it's whether you'll be kind to yourself when you do." That shift, from self-criticism to self-compassion, changes everything. Not because it solves the uncertainty, but because it changes how you carry it. ### Making It Part of Your Day You don't need a 30-minute block of silence or a perfect meditation cushion. Bertin's approach works in real life, the messy kind. Try it while walking your dog. Or during those five minutes between meetings. Or when you wake up at 3 a.m. with your mind racing and can't get back to sleep. The practice isn't about adding one more thing to your to-do list. It's about finding moments of presence in the life you're already living. ### What This Practice Won't Do Let's be honest about what walking meditation can and can't offer. It won't eliminate uncertainty. It won't guarantee you'll feel peaceful every time you try it. What it can do is give you a reliable way to return to yourself when things feel chaotic. It's a skill you build over time, not a switch you flip once. And on the days when it doesn't work? That's okay too. The practice is showing up, not perfecting. ### Starting Where You Are You don't need special equipment or training. You just need to be willing to take one slow step, then another, and see what happens. Uncertainty isn't going anywhere. But neither is your capacity to meet it with a little more grace, a little more patience, and a lot more kindness toward yourself.