How to Stay Kind to Yourself When Life Feels Uncertain

Emily Johnson · 2026-09-14

### Why Uncertainty Feels So Loud When we're facing the unknown, our thoughts and emotions often go into overdrive. We start imagining worst-case scenarios, replaying old worries, and before we know it, we've lost sight of being kind to ourselves. Mark Bertin, a mindfulness teacher and physician, reminds us that we are not alone in this. Uncertainty is part of being human. The problem isn't that we feel anxious—it's that we forget to meet that anxiety with compassion. ### A Walking Meditation for Uncertain Times Bertin offers a simple practice: a guided walking meditation to work with uncertainty. It's not about making the unknown disappear. It's about learning to walk alongside it without abandoning yourself. Here's how to try it: - Find a quiet path or even a hallway. Stand still for a moment and feel your feet on the ground. - Begin walking slowly. Notice the sensation of each step—heel, ball, toe. - When your mind wanders to worries about the future, gently label it "thinking" and return to the feeling of walking. - If you feel tightness in your chest or belly, soften around it. Breathe into that space. - After a few minutes, pause and ask yourself: *What would it mean to be kind to myself right now?* > "You are not alone. Uncertainty is not a personal failure—it's a shared human experience." — Mark Bertin ### The Science Behind Walking and Calm Walking meditation isn't just a nice idea. Research shows that rhythmic movement can lower cortisol levels and reduce rumination. When you pair that with self-compassion, you're literally training your brain to respond to stress differently. You don't need a fancy app or an hour of silence. Five minutes of walking with awareness can shift your entire day. The key is consistency, not perfection. ### How to Bring This Into Daily Life You can practice this anywhere—walking to your car, during a lunch break, or even pacing your living room. The goal is to build a habit of turning toward yourself with kindness when things feel shaky. Try these small shifts: - Start with just 3 minutes a day. Set a timer if it helps. - Pair it with an existing routine, like after your morning coffee. - When you notice self-criticism, place a hand on your heart and say, "This is hard. I'm here." - Keep a note on your phone with one compassionate phrase you can return to. ### You Don't Have to Fix Everything Uncertainty will come and go. You can't control the future, but you can control how you treat yourself in the present. That's the heart of mindful living—not pretending everything is fine, but showing up for yourself anyway. Bertin's practice isn't about achieving a perfect state of calm. It's about building resilience. It's about learning to walk through the unknown with your own hand on your back. So the next time your mind races, try taking a slow walk. Not to escape, but to arrive. You might be surprised by how much kinder you feel.