Mindful walking isn’t just a stroll—it’s a science-backed way to reduce, improve concentration, and soak in the beauty of your surroundings at the same time.

***
The Science of Happiness is committed to sharing stories and research that inspire resilience, compassion, and connection. As we reflect on the past few years, these values feel more essential than ever. Help us continue to provide this free resource and expand its reach.

Through December 31, your donation will be matched dollar-for-dollar. Visit GGSC.Berkeley.edu/donate to support the show and make an even bigger impact.
***

Episode Summary: We explore walking meditation, a powerful practice for feeling more centered and grounded. Dan Harris, host of the award-winning 10% Happier podcast, shares how walking meditation helps him manage the residual stress and anxiety from years of war reporting and high-pressure TV anchoring. Then, Dr. Paul Kelly from the University of Edinburgh dives into the science, explaining how walking meditation can reduce stress, sharpen focus, and improve overall well-being.

Practice:

1. Acknowledge the presence of your body. 
2. Acknowledge the thoughts and attitudes your mind is naturally thinking about.
3. Acknowledge the nature around you. 
4. Repeat steps 1-3 in intervals. 

Link to transcript to come.

Walking Meditation: https://tinyurl.com/29dnmndp

Today’s guests:

DAN HARRIS is a NYT best selling author with his book 10% Happier, and hosts a podcast by the same name.

• Listen to The 10% Happier Podcast: https://happierapp.com/podcast
• Follow Dan on Instagram: https://www.instagram.com/danharris

DR. PAUL KELLY is a professor from the University of Edinburgh studying mindfulness. 

• Learn more about Dr. Kelly: https://tinyurl.com/zv7x9xxh

More episodes like this one:

The Healing Effects of Experiencing Wildlife: https://tinyurl.com/yh238ekp
How To Unwind Doing Mindful Yard Work: https://tinyurl.com/4p7drusk

More Happiness Break like this one:

Walk Your Way to Calm, with Dacher: https://tinyurl.com/mp5cptan
Experience Nature Wherever You Are, with Dacher: https://tinyurl.com/mrutudeh
Find Calm When You Can’t Clear Your Mind, With Lama Rod Owens: https://tinyurl.com/4ce353nu

Tell us about your experiences and struggles with achieving mindfulness. Email us at [email protected] or follow on Instagram @HappinessPod.

Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

Transcript: https://tinyurl.com/mrx26dsc