Mindfulness walk worksheet

What is the theory behind the worksheet?

The following worksheet is based on a Mindfulness Based Cognitive Therapy (MCBT) approach. This approach combines methods from Cognitive Behavioral Therapy and meditative techniques, in order to prevent relapse in recurrent depression (Manjaly & Iglesias, 2020).

How will this worksheet help

This worksheet will help you practice a mindfulness walk, a mindfulness technique known to reduce several psychological problems, such as depression, anxiety and stress (Gotink et al., 2016).

How to use the worksheet

Walking meditation provides a way of remaining mindful even while moving the body, contrary to the sitting meditation. Walking helps focus and center the mind through the action of striding. The eyes are downcast and not focusing on anything. They are not searching or fixed on the environment – it’s a soft focus. Give yourself 10-15 minutes of walking time. 

You can set up a timer so you don’t get distracted by watching the clock. Start by noticing how your body feels each step. Then, expand your awareness to your surroundings. What do you see? Hear? Smell? Feel?

You can do this technique daily, when walking to the car, to the store, to the office, helping you regulate emotions, ground a client’s arousal and help move the body into more awareness.

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Gotink, R. A., Hermans, K. S. F. M., Geschwind, N., De Nooij, R., De Groot, W. T., & Speckens, A. E. M. (2016). Mindfulness and mood stimulate each other in an upward spiral: a mindful walking intervention using experience sampling. Mindfulness, 7(5), 1114–1122. https://doi.org/10.1007/s12671-016-0550-8


Manjaly, Z.-M., & Iglesias, S. (2020). A Computational Theory of Mindfulness Based Cognitive Therapy from the “Bayesian Brain” Perspective. Frontiers in Psychiatry, 11. https://doi.org/10.3389/fpsyt.2020.00404