Walking Meditation for Uncertain Times: A Simple Practice

Emily Johnson · 2026-09-14

Uncertainty has a way of hijacking our minds, doesn't it? One moment you're going about your day, and the next, your thoughts are spiraling into a thousand what-ifs. It's exhausting, and somewhere in that chaos, we often forget to be kind to ourselves. Mark Bertin, a well-known mindfulness teacher and author, understands this struggle deeply. He reminds us that uncertainty is not a personal failing—it's a shared human experience. And more importantly, he offers a practical way to meet it with compassion rather than resistance. ### Why Walking Meditation Works When You're Anxious Sitting still when your mind is racing can feel impossible. That's where walking meditation comes in. It gives your body something to do while your mind learns to settle. The rhythm of your steps becomes an anchor, a gentle place to return to when thoughts pull you away. Bertin suggests that walking meditation is especially helpful for uncertainty because it mirrors life itself—we're always moving forward, even when we don't know exactly where we're going. ### A Simple Practice to Try Today You don't need any special equipment or a quiet forest. Just a few feet of space and a willingness to show up for yourself. - **Find a path.** It can be indoors or outside, as long as it's about 10 to 15 feet long. - **Stand still for a moment.** Feel your feet on the ground. Take a few deep breaths. - **Begin walking slowly.** Notice the lift, the movement, the placement of each foot. - **When your mind wanders, gently return.** No judgment. Just come back to the sensation of walking. - **Pause at the end of your path.** Breathe. Turn around. Continue. Do this for 5 to 10 minutes. That's it. The goal isn't to clear your mind—it's to practice being with yourself kindly, even when things feel uncertain. ### The Compassion Piece Here's what makes this practice different from just pacing around: the compassion. Bertin emphasizes that uncertainty often triggers self-criticism. We think we should have it all figured out. But what if we treated ourselves like we would a good friend? > "You are not alone in this. Uncertainty is part of being human, and you're allowed to be gentle with yourself." That shift—from fixing to befriending—changes everything. It doesn't make uncertainty disappear, but it makes it more bearable. ### Making It a Habit You don't need to wait for a crisis to practice. Try weaving walking meditation into your daily routine. Maybe it's a 5-minute walk after lunch, or a few laps around your living room before bed. The more you practice, the more natural it becomes to meet uncertainty with curiosity instead of fear. And remember, this isn't about getting it right. It's about showing up, again and again, with kindness. That's where real resilience grows. So next time uncertainty knocks, lace up your shoes. Take a slow walk. Breathe. You might just find that you're stronger and kinder than you thought.