Walking Meditation for Uncertain Times: Mark Bertin's Compassion Practice

Evelyn Reed · 2026-09-14

When life feels uncertain, our minds tend to spiral. We replay worst-case scenarios, criticize ourselves for not having it all figured out, and forget that we're allowed to be kind to ourselves in the midst of it all. Mark Bertin, a pediatrician and mindfulness teacher, offers a simple yet profound practice: a guided walking meditation to meet uncertainty with compassion. It's not about fixing the unknown—it's about walking alongside it without losing your footing. ### Why Uncertainty Feels So Overwhelming Uncertainty is uncomfortable because our brains are wired to predict and control. When we can't, the alarm system in our body goes off. We tense up, breathe shallowly, and get lost in thought. But here's the thing: uncertainty isn't a personal failure. It's a universal human experience. Recognizing that can be the first step toward softening. ### The Walking Meditation: A Step-by-Step Guide This practice can be done anywhere—a quiet park, your living room, or even a hallway. It takes just 10 to 15 minutes. The goal isn't to clear your mind but to anchor yourself in the present moment while acknowledging whatever arises. - **Find a path.** Choose a stretch of about 10 to 20 feet where you can walk back and forth comfortably. - **Stand still for a moment.** Feel your feet on the ground. Notice the weight of your body. Take a few deep breaths. - **Begin walking slowly.** Pay attention to the sensation of each step—the lift, the movement, the placement. - **When your mind wanders, gently return.** No judgment. Just notice and come back to the feeling of walking. - **Bring in compassion.** As you walk, silently repeat phrases like "May I be kind to myself in this moment" or "It's okay to not know." - **Pause and breathe.** After a few minutes, stop and take three conscious breaths. Then continue. > "You don't have to have all the answers to take the next step." — Mark Bertin ### What Makes This Practice Different Unlike sitting meditation, walking gives you a physical anchor. It's easier to stay present when your body is moving. And by adding compassionate phrases, you're not just tolerating uncertainty—you're meeting it with warmth. That shift can change everything. Instead of fighting your feelings, you're holding them gently. ### How to Bring It Into Daily Life You don't need a formal meditation cushion or a quiet retreat. You can practice while walking your dog, pacing during a phone call, or even strolling through a grocery store aisle. The key is consistency, not perfection. Start with five minutes a day and see how it feels. Over time, you might notice that uncertainty loses some of its grip. ### The Science Behind It Research shows that mindfulness practices like this can reduce anxiety and increase emotional resilience. By training your attention to stay in the present, you're literally rewiring your brain's response to stress. And compassion—directed toward yourself—activates the caregiving system, which calms the fight-or-flight response. It's not just a nice idea; it's a practical tool. ### A Gentle Reminder You're not alone in this. Everyone faces uncertainty. The difference is how we meet it. With this walking meditation, you can meet it with a little more grace and a lot less self-criticism. And that's a step worth taking.