--- title: 30-Day Mindfulness Challenge – Walking Meditation description: This week's Mindfulness Challenge session focused on walking meditation, which incorporates movement with mindfulness. image: https://blog.traumaticstressinstitute.com/hubfs/YellowMug_182233303-3.jpeg --- [![Traumatic Stress Institute](https://blog.traumaticstressinstitute.com/hs-fs/hubfs/tsi-logo-transparent-sm-3.png?width=1500&height=329&name=tsi-logo-transparent-sm-3.png "Traumatic Stress Institute")](https://traumaticstressinstitute.org/) - [About](https://www.traumaticstressinstitute.org/about-2/) - [Vision - Mission - Values](https://www.traumaticstressinstitute.org/about-2/mission/) - [Traumatic Stress Institute Staff](https://www.traumaticstressinstitute.org/about-2/staff/) - [TSI Faculty Trainers](https://www.traumaticstressinstitute.org/about-2/rc-faculty-trainers/) - [Sidran](https://www.traumaticstressinstitute.org/sidran-redirect/) - [History of Traumatic Stress Institute](https://www.traumaticstressinstitute.org/about-2/company-history/) - [Klingberg Family Centers](https://www.traumaticstressinstitute.org/about-2/klingberg-family-centers/) - [Careers](https://www.traumaticstressinstitute.org/careers/) - [Trauma-Informed Care](https://www.traumaticstressinstitute.org/what-is-trauma-informed-care/) - [What Is Trauma Informed Care?](https://www.traumaticstressinstitute.org/what-is-trauma-informed-care/) - [Trauma-Informed Care for Organizations](https://www.traumaticstressinstitute.org/trauma-informed-care-for-organizations/) - Risking Connection - [RC 25th Anniversary](https://www.traumaticstressinstitute.org/rc-25th-anniversary/) - [Risking Connection Change Model to Trauma-Informed Care – Standard](https://www.traumaticstressinstitute.org/services/risking-connection-change-model/) - [IDD Organizations & Systems](https://www.traumaticstressinstitute.org/services/risking-connection-change-model-idd/) - [Current Client Agencies of the Traumatic Stress Institute](https://www.traumaticstressinstitute.org/services/whole-system-transformation-to-trauma-informed-care-tic/agencies-using-rc-as-training-model/) - [Risking Connection® (RC) Training](https://www.traumaticstressinstitute.org/risking-connection-training/) - [Restorative Approach® (RA) Training](https://www.traumaticstressinstitute.org/services/restorative-approach-training/) - [ARTIC Scale](https://www.traumaticstressinstitute.org/the-artic-scale/) - [Training Events](https://traumaticstressinstitute.org/events/) - [Trainers' Corner](https://traumaticstressinstitute.org/trainers-corner/) - [Blog](https://blog.traumaticstressinstitute.com/blog) - [Books](https://www.traumaticstressinstitute.org/books/) - [Helplines](https://www.traumaticstressinstitute.org/hotline-list/) - [Contact](https://traumaticstressinstitute.org/contact/) ### Subscribe to updates ### Categories - [Whole-System Change (52)](https://blog.traumaticstressinstitute.com/blog/tag/whole-system-change) - [Measurement & Research (27)](https://blog.traumaticstressinstitute.com/blog/tag/measurement-research) - [Mindfulness (24)](https://blog.traumaticstressinstitute.com/blog/tag/mindfulness) - [IDD Organizations (11)](https://blog.traumaticstressinstitute.com/blog/tag/idd-organizations) - [Crisis Response (8)](https://blog.traumaticstressinstitute.com/blog/tag/crisis-response) - [Head Start (8)](https://blog.traumaticstressinstitute.com/blog/tag/head-start) - [Insider (1)](https://blog.traumaticstressinstitute.com/blog/tag/insider) See all This is a search field with an auto-suggest feature attached. - There are no suggestions because the search field is empty. ### Recent Posts [![empty yellow ceramic mug on wooden tabls](https://blog.traumaticstressinstitute.com/hubfs/YellowMug_182233303-3.jpeg)](https://blog.traumaticstressinstitute.com/blog/30-day-mindfulness-challenge-walking-meditation) # [30-Day Mindfulness Challenge – Walking Meditation](https://blog.traumaticstressinstitute.com/blog/30-day-mindfulness-challenge-walking-meditation) January 27, 2022 / by [John Engel, MA](https://blog.traumaticstressinstitute.com/blog/author/john-engel-ma) Week 3 of the [30-Day Mindfulness Challenge](https://traumaticstressinstitute.org/rc-mindfulness-challenge/) started Wednesday, January 26. During the (optional) weekly Challenge Zoom sessionwe engaged in a walking meditation practice. This post includes a brief summary of the event and resources to sustain your personal practice. **Summary** Walking meditation incorporates movement with mindfulness, strengthening focus and present-moment awareness. It can be practiced just about anywhere that feels safe. Walking meditation is a formal mindfulness practice and also serves as a bridge to mindful movement in day-to-day life. Walking meditation can be done indoors or outdoors, in a space as small as a yoga mat or in a larger space where you can walk in a circle. Generally, walking meditation is started at a slow pace, to build the capacity to be mindful while walking at any pace – or even while running. Walking meditation is an alternative to sitting meditation and might be supportive when you're feeling a bit antsy or fidgety – though remember to practice mindfulness while you're within the window of tolerance and not when emotionally dysregulated (hyper- or hypo-aroused). The practice invites participants to actively engage in present-moment awareness by focusing on the sensations of the feet or other parts of the body during walking movement. As with other mindfulness practices, we notice during walking meditation when the mind wanders, and then we gently redirect attention to an anchor point (such as the sensation of the feet in contact with the ground). Consider experimenting with walking meditation - alone or with others, indoors or outdoors, or perhaps in the privacy of a workplace office or conference room – and consider it as an additional option for formal mindfulness practice.  **Challenge Tips** Consider the following steps as a way to sustain your successful Challenge experience: - Recommit to your Challenge intention - Experiment with Walking Meditation using this [10-minute script](https://blog.traumaticstressinstitute.com/hubfs/Walking%20Meditation.m4a) (a version of the meditation used in our community session) - Consider the prompts found in the [Challenge Tracking Calendar](https://blog.traumaticstressinstitute.com/hubfs/RC%20Monthly%20Mindfulness/12.21.21%20RC%20Mindfulness%20Challenge%20Calendar.pdf) - Record daily minutes of practice in your calendar  **Micro Practice (3-5 minutes or so)** **Journal Writing:** The invitation is to write without thinking about structure, or about anyone reading it. This can help reveal feelings and bring more clarity to what you might be experiencing. It can be used after a meditation practice or separately. Possible prompts: - What was that meditation practice like for you? What did you notice? - When you practice, what do you notice in your body? Thoughts? Feelings? . . . - What has been the impact of practicing in your workplace? Tags: [Mindfulness](https://blog.traumaticstressinstitute.com/blog/topic/mindfulness) ![John Engel, MA](https://blog.traumaticstressinstitute.com/hs-fs/hubfs/09.29.18%20JE%20Headshot%20-%20thumbnail.jpg?width=100&height=100&name=09.29.18%20JE%20Headshot%20-%20thumbnail.jpg) #### Written by [John Engel, MA](https://blog.traumaticstressinstitute.com/blog/author/john-engel-ma) John Engel, Program Coordinator at the Traumatic Stress Institute of Klingberg Family Centers, where he serves as a trainer and consultant for agencies adopting whole-system change to trauma-informed care. John also facilitates strategic change initiatives and product development for TSI, including development and launch of the Online ARTIC Scale. John also leads mindfulness in the workplace initiatives, including design and delivery of a webinar entitled, ‘Mindfulness in the Workplace: Practices for Sustaining Trauma-Informed Care,’ a day-long virtual training event, ‘Mindfulness: The Inner Work of Racial Healing and Trauma-Informed Care, ‘Monthly RC Mindfulness’ pilot and a ‘30-Day RC Mindfulness Challenge.’ John is a Certified Workplace Mindfulness Facilitator (CWMF), is certified in Mindfulness-Based Stress Reduction (MBSR), and has participated in virtual and in-person Mindfulness in the Workplace Summits by Mindful Leader. Copyright 2026 | Traumatic Stress Institute