Mindfully Walking Through a Bad Mood

Hello, David your mindfulness guy here. It’s another Thursday and today lets talk about having a bad day or even week. I have them too, so lets discuss how to get through them mindfully. Particularly with mindful walking.

Have you ever had one of those days where everything feels a little heavier than it should?

You're not sure why—maybe someone said something that rubbed you the wrong way, maybe you're just tired, or maybe it’s nothing at all. You just feel off.

It’s tempting in those moments to scroll your phone, eat something sweet, or zone out in front of a screen. But here’s a gentle idea:
What if instead of avoiding the mood… you walked?

Why Walking Helps Mood

Emotions aren’t just mental—they live in the body too. When you're upset or anxious, your body holds onto it with tight shoulders, shallow breathing, or a clenched jaw.

Walking, especially outdoors, begins to shift that.

• It engages your senses.

• It creates gentle rhythm in the body.

• It helps your nervous system settle down.

And when you add mindfulness to the mix, walking becomes more than just movement. It becomes a kind of quiet emotional medicine.

What Makes It Mindful?

Mindful walking isn’t about getting anywhere fast. It’s not about tracking steps or setting a pace. It’s about being where you are, fully.

Instead of getting caught in thoughts, you gently shift your attention to:

• the sensation of your feet on the ground,

• your breath as it flows in and out,

• the sights and sounds around you.

You let yourself feel your emotions without trying to fix them. You’re not walking away from your mood. You’re walking with it, like a quiet companion beside you.

Try This the Next Time You’re in a Funk

Here’s a short mindful walk you can try the next time your mood feels heavy:

Step 1: Walk slowly and breathe naturally. There’s no rush.

Step 2: Notice your surroundings—trees, buildings, sounds, light—without judging or labeling. Just take it in.

Step 3: Let your thoughts and emotions come and go. You don’t have to wrestle with them. Just let them pass, like clouds in the sky.

Step 4: End your walk with a check-in: How do I feel now? Even if nothing huge has changed, notice if there's a little more space inside you.

Why It Works

The more you practice walking this way, the more your brain learns:
It’s okay to feel. I don’t have to fight it. I can move with it.

Over time, this simple practice builds emotional resilience. It teaches your nervous system how to regulate through presence—not distraction.

Remeber Minfulness grows with time. Even a 2 second glimpse in to presence, or the moment, or mindfulness (all the same thing) is good. Stay with it, don’t quit, and the time of these moments will get longer.

Stay Mindful and I’ll talk to you next Thursday,

David Starikov
Your Mindfulness Guy