Walking Meditation for Uncertainty: Mark Bertin's Compassion Practice

Evelyn Reed · 2026-09-14

Uncertainty has a way of hijacking our minds. One minute you're fine, and the next, your thoughts are spiraling through every worst-case scenario. It's exhausting. And somewhere in that chaos, we often forget the most important thing: to be kind to ourselves. Mark Bertin, a pediatrician and mindfulness teacher, understands this struggle deeply. He offers a simple yet profound practice—a guided walking meditation—to help us meet uncertainty not with fear, but with compassion. The best part? You don't need any special equipment or a quiet room. Just your own two feet and a willingness to try. ### Why Walking Meditation Works When You're Anxious Sitting still when your mind is racing can feel impossible. Walking gives your body something to do while your mind settles. It's a way to anchor yourself in the present moment without forcing calm. Bertin emphasizes that this practice isn't about escaping uncertainty—it's about learning to be with it, gently. ### How to Practice: A Step-by-Step Guide Here's how to try this walking meditation, adapted from Bertin's approach: - **Find a path.** Anywhere works—a hallway, a sidewalk, a park. Aim for about 10 to 20 feet of space where you can walk back and forth. - **Stand still for a moment.** Feel your feet on the ground. Notice the weight of your body. Take one deep breath. - **Begin walking slowly.** Not a stroll, not a march. Just a gentle, natural pace. Pay attention to the sensation of each step—heel, ball, toe. - **When your mind wanders, acknowledge it.** No judgment. Just a quiet "thinking" and return to the feeling of walking. - **Add a compassionate phrase.** With each step, silently repeat something like "May I be kind to myself" or "This is hard, and I'm here." Choose words that resonate with you. - **Pause at the end.** Before you return to your day, stand still again. Take one more breath. Notice how you feel. > "We are not alone in our uncertainty. Every human being experiences it. The practice is to remember that and to offer ourselves the same compassion we'd offer a friend." — Mark Bertin ### The Science Behind Self-Compassion Research shows that self-compassion reduces anxiety and increases resilience. When we stop fighting our feelings, we free up energy to respond wisely. Walking meditation combines the benefits of movement, mindfulness, and self-kindness—a powerful trio for uncertain times. ### Making It a Habit You don't need hours. Even five minutes of this practice can shift your day. Try it in the morning before checking your phone, or during a lunch break. The goal isn't to eliminate uncertainty—it's to meet it with a softer heart. So next time the unknown feels overwhelming, lace up your shoes. Take a step. And then another. You might just find that compassion is closer than you think.