Step Into Calm - Daily Walking Meditations

Step Into Calm - Daily Walking Meditations

By Justin Malik | Optimal Living Daily Meditations & AffirmationsHealth & FitnessMental HealthEducationSelf-Improvement
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Step Into Calm - Daily Walking Meditations episodes

  • Gratitude | Past the Obvious Things: A 12-Minute 1,200 Steps Walk That Keeps Widening What You Notice

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    And join our free weekly newsletter to get a 200+ page workbook PDF to optimize your life (and the opportunity to get a beautiful hardcover version shipped to you absolutely free!): OLDPodcast.com/newsletter

    Most gratitude practice stops at the same three or four answers. This 12-minute guided walking meditation starts there and then keeps going, pushing you past the obvious things toward the small, specific ones you walk by every day without a second thought. It is a longer list than you expect, and it tends to keep growing after the audio ends.

    Safety note: Keep your eyes open and stay aware of your surroundings. Your safety always comes first. Follow the audio only as far as it's safe to do so.

    What you'll explore:

    • Why the same handful of answers show up first every time you go looking.
    • How to keep going once the easy ones are used up, toward the smaller and more specific.
    • The way appreciation widens outward, from your own life to the people and places around it.

      • How to get the most out of this walk:

      • Walk somewhere with a bit of variety, since fresh input keeps the list from stalling.
      • Say a few of them out loud if you are somewhere you can, which makes them land harder.

        • Step Into Calm is a daily walking meditation podcast where each episode is a short guided meditation to help you build mindfulness, ease stress, and find calm, clarity, and focus in just 10 to 15 minutes a day.

        Learn more about your ad choices. Visit megaphone.fm/adchoices

        13 min
      • Letting Go | Putting the List Down: A 10-Minute 1,000 Steps Meditation for a Mind That Will Not Stop Planning

        Thank you for listening! If you enjoy this, please explore our other shows: OLDPodcast.com

        And join our free weekly newsletter to get a 200+ page workbook PDF to optimize your life (and the opportunity to get a beautiful hardcover version shipped to you absolutely free!): OLDPodcast.com/newsletter

        Some minds do not walk, they plan. This 10-minute guided walking meditation gives the planning part of you somewhere to set the list down for a while, using your steps and your breath as the thing to hold onto instead. Nothing on that list disappears, but for ten minutes you are not the one carrying it.

        Safety note: Keep your eyes open and stay aware of your surroundings. Your safety always comes first. Follow the audio only as far as it's safe to do so.

        What you'll explore:

        • Why the planning mind speeds up the moment it senses you are trying to quiet it.
        • How steps and breath give a busy mind something concrete to hold instead of a list.
        • What happens to the urgency of a task when you refuse to rehearse it for ten minutes.

          • How to get the most out of this walk:

          • Write down whatever is nagging at you before you leave, so your mind is not guarding it.
          • Let the list come back when it comes back, and return to your steps without arguing.

            • Step Into Calm is a daily walking meditation podcast where each episode is a short guided meditation to help you build mindfulness, ease stress, and find calm, clarity, and focus in just 10 to 15 minutes a day.

            Learn more about your ad choices. Visit megaphone.fm/adchoices

            11 min
          • Empowerment | Where Your Yes Ends: A 12-Minute 1,200 Steps Walk for Standing Firm Without Apology

            Thank you for listening! If you enjoy this, please explore our other shows: OLDPodcast.com

            And join our free weekly newsletter to get a 200+ page workbook PDF to optimize your life (and the opportunity to get a beautiful hardcover version shipped to you absolutely free!): OLDPodcast.com/newsletter

            Some of us only find our limit after we have already blown past it. This 12-minute guided walking meditation helps you locate the edge of what you can genuinely take on, then rehearse holding that edge without the apology that usually comes attached to it. Turning something down lands differently once you have already decided where your yes runs out.

            Safety note: Keep your eyes open and stay aware of your surroundings. Your safety always comes first. Follow the audio only as far as it's safe to do so.

            What you'll explore:

            • How to tell the difference between a request you can absorb and one you cannot.
            • The physical signals that show up when you agree to something against your own judgment.
            • A way to hold a limit that needs no justification and no apology attached.

              • How to get the most out of this walk:

              • Bring one real situation with you, something you have already agreed to and wish you had not.
              • Walk with a steady, even stride, since the pace you keep tends to carry into how you speak.

                • Step Into Calm is a daily walking meditation podcast where each episode is a short guided meditation to help you build mindfulness, ease stress, and find calm, clarity, and focus in just 10 to 15 minutes a day.

                Learn more about your ad choices. Visit megaphone.fm/adchoices

                13 min
              • Work-Life Balance | Closing the Workday Properly: An 11-Minute 1,100 Steps Meditation for a Body That Is Still Braced

                Thank you for listening! If you enjoy this, please explore our other shows: OLDPodcast.com

                And join our free weekly newsletter to get a 200+ page workbook PDF to optimize your life (and the opportunity to get a beautiful hardcover version shipped to you absolutely free!): OLDPodcast.com/newsletter

                Logging off is not the same thing as finishing. This 11-minute guided walking meditation gives the end of your workday an actual ending, moving through the places your body has been holding the day and letting each one release as you walk. You come through your front door as a person who is off the clock, not one who is still half at their desk.

                Safety note: Keep your eyes open and stay aware of your surroundings. Your safety always comes first. Follow the audio only as far as it's safe to do so.

                What you'll explore:

                • The places a working day tends to settle in the body, from the jaw to the lower back.
                • How a physical release brings on the mental one that will not come on command.
                • Why an ending you can feel works better than simply closing a laptop.

                  • How to get the most out of this walk:

                  • Take this one between work and home if you can, even if the walk is only around the block.
                  • Keep the phone in your pocket so nothing pulls the day back open halfway through.

                    • Step Into Calm is a daily walking meditation podcast where each episode is a short guided meditation to help you build mindfulness, ease stress, and find calm, clarity, and focus in just 10 to 15 minutes a day.

                    Learn more about your ad choices. Visit megaphone.fm/adchoices

                    12 min
                  • Mindful Awareness | Half Your Usual Speed: A 12-Minute 1,200 Steps Practice in Noticing What You Walk Past

                    Thank you for listening! If you enjoy this, please explore our other shows: OLDPodcast.com

                    And join our free weekly newsletter to get a 200+ page workbook PDF to optimize your life (and the opportunity to get a beautiful hardcover version shipped to you absolutely free!): OLDPodcast.com/newsletter

                    Try walking at half the speed you normally would and your body will argue with you for the first minute or two. This 12-minute guided walking meditation asks you to hold that reduced speed on purpose, then spend the extra time taking in what is actually around you. By the end, a street you walk every day will have handed you three or four things you had never once registered.

                    Safety note: Keep your eyes open and stay aware of your surroundings. Your safety always comes first. Follow the audio only as far as it's safe to do so.

                    What you'll explore:

                    • What your body does in the first minute of moving well below its usual gear.
                    • How a shorter stride widens the amount of detail you can actually take in.
                    • The way familiar streets stop being scenery once you are no longer passing them quickly.

                      • How to get the most out of this walk:

                      • Choose a short route you know well, since the point is finding new things on old ground.
                      • Walk somewhere you will not be crowded from behind, so the pace stays yours.

                        • Step Into Calm is a daily walking meditation podcast where each episode is a short guided meditation to help you build mindfulness, ease stress, and find calm, clarity, and focus in just 10 to 15 minutes a day.

                        Learn more about your ad choices. Visit megaphone.fm/adchoices

                        14 min
                      • Presence | Nowhere to Be: An 11-Minute 1,100 Steps Meditation for Letting the Walk Be the Point

                        Thank you for listening! If you enjoy this, please explore our other shows: OLDPodcast.com

                        And join our free weekly newsletter to get a 200+ page workbook PDF to optimize your life (and the opportunity to get a beautiful hardcover version shipped to you absolutely free!): OLDPodcast.com/newsletter

                        When was the last time you walked somewhere without an errand attached to it? This 11-minute guided walking meditation takes the arriving out of the walking, so there is no pace to keep and no point to reach. What you get back is the rare experience of doing something that is not in service of anything else.

                        Safety note: Keep your eyes open and stay aware of your surroundings. Your safety always comes first. Follow the audio only as far as it's safe to do so.

                        What you'll explore:

                        • Why a walk with no arrival feels strange in your body for the first few minutes.
                        • The difference between resting and simply not being on your way anywhere.
                        • How your attention settles once there is no schedule pulling it forward.

                          • How to get the most out of this walk:

                          • Pick a loop or a route you can turn back from at any point, so no destination is built in.
                          • Leave the timer and the step count alone for these eleven minutes and let the audio keep track.

                            • Step Into Calm is a daily walking meditation podcast where each episode is a short guided meditation to help you build mindfulness, ease stress, and find calm, clarity, and focus in just 10 to 15 minutes a day.

                            Learn more about your ad choices. Visit megaphone.fm/adchoices

                            13 min
                          • Technique | The Basics, Done Well: A 12-Minute 1,200 Steps Guide to How You Carry Yourself on a Walk

                            Thank you for listening! If you enjoy this, please explore our other shows: OLDPodcast.com

                            And join our free weekly newsletter to get a 200+ page workbook PDF to optimize your life (and the opportunity to get a beautiful hardcover version shipped to you absolutely free!): OLDPodcast.com/newsletter

                            Walking meditation looks like nothing more than walking, which is exactly why it is easy to do badly. This 12-minute guided walk covers the three things that actually matter: how you hold yourself, how fast you travel and how you breathe while doing it. Get these right once and every other episode works better.

                            Safety note: Keep your eyes open and stay aware of your surroundings. Your safety always comes first. Follow the audio only as far as it's safe to do so.

                            What you'll explore:

                            • Where your head, shoulders and hands belong, and what changes once they get there.
                            • How to find a speed slow enough to notice things and quick enough to stay engaged.
                            • The breathing pattern that suits a walk without turning into a counting exercise.

                            How to get the most out of this walk:

                            • Do this one somewhere flat and familiar so the attention goes to form, not to the route.
                            • Come back to it every few weeks, since posture drifts without anyone ever noticing.

                            Step Into Calm is a daily walking meditation podcast where each episode is a short guided meditation to help you build mindfulness, ease stress, and find calm, clarity, and focus in just 10 to 15 minutes a day.

                            Learn more about your ad choices. Visit megaphone.fm/adchoices

                            13 min
                          • Travel Grounding | Feeling at Home in a Strange Place: An 11-Minute 1,100 Steps Walk for Days Spent Somewhere Else

                            Thank you for listening! If you enjoy this, please explore our other shows: OLDPodcast.com

                            And join our free weekly newsletter to get a 200+ page workbook PDF to optimize your life (and the opportunity to get a beautiful hardcover version shipped to you absolutely free!): OLDPodcast.com/newsletter

                            Everything is slightly wrong on the first day somewhere new - the light, the noise, the direction the traffic comes from. This 11-minute walking meditation gives you one familiar thing to do in a place where nothing else is familiar yet. Ten minutes in, the strangeness reads as interesting rather than unsettling.

                            Safety note: Keep your eyes open and stay aware of your surroundings. Your safety always comes first. Follow the audio only as far as it's safe to do so.

                            What you'll explore:

                            • Why unfamiliar surroundings keep your nervous system half-alert without you registering it.
                            • How a portable practice you repeat anywhere can stand in for the comfort of a known place.
                            • What to look for in a new environment that tells your body it is safe to settle here.

                            How to get the most out of this walk:

                            • Walk a loop that returns to your door, so you are never navigating and meditating at once.
                            • Do it on the first evening rather than saving it for when you already feel unsettled.

                            Step Into Calm is a daily walking meditation podcast where each episode is a short guided meditation to help you build mindfulness, ease stress, and find calm, clarity, and focus in just 10 to 15 minutes a day.

                            Learn more about your ad choices. Visit megaphone.fm/adchoices

                            13 min
                          • Daily Transitions | Getting Off the Train Still Wound Up: An 11-Minute 1,100 Steps Walk Between Transit and Your Front Door

                            Thank you for listening! If you enjoy this, please explore our other shows: OLDPodcast.com

                            And join our free weekly newsletter to get a 200+ page workbook PDF to optimize your life (and the opportunity to get a beautiful hardcover version shipped to you absolutely free!): OLDPodcast.com/newsletter

                            Some days the commute ends and the workday does not. This 11-minute walking meditation uses the stretch between the platform and your front door to unload whatever you are still carrying. You get to arrive home as yourself, rather than as the last hour of your job.

                            Safety note: Keep your eyes open and stay aware of your surroundings. Your safety always comes first. Follow the audio only as far as it's safe to do so.

                            What you'll explore:

                            • Why the walk home is the only real seam between two very different parts of your day.
                            • How to name what is still running in your head without picking the whole thing back up.
                            • The physical tells that the workday is still with you, and what it feels like when they let go.

                            How to get the most out of this walk:

                            • Start the audio as you leave the station, not once you are already standing at the door.
                            • If your walk runs shorter than 11 minutes, take the long way round and finish the episode.

                            Step Into Calm is a daily walking meditation podcast where each episode is a short guided meditation to help you build mindfulness, ease stress, and find calm, clarity, and focus in just 10 to 15 minutes a day.

                            Learn more about your ad choices. Visit megaphone.fm/adchoices

                            13 min
                          • Mindful Movement | Picking Up the Pace: A 10-Minute 1,000 Steps Meditation for Breath at a Brisk Stride

                            Thank you for listening! If you enjoy this, please explore our other shows: OLDPodcast.com

                            And join our free weekly newsletter to get a 200+ page workbook PDF to optimize your life (and the opportunity to get a beautiful hardcover version shipped to you absolutely free!): OLDPodcast.com/newsletter

                            A brisk walk usually comes with a ragged breath. This 10-minute walking meditation moves faster than the ones you are used to, and keeps your breathing deliberate the whole way. Quick does not have to mean frantic, and this is the practice that proves it.

                            Safety note: Keep your eyes open and stay aware of your surroundings. Your safety always comes first. Follow the audio only as far as it's safe to do so.

                            What you'll explore:

                            • How to set a breathing count that survives a quicker stride instead of falling apart.
                            • What happens to your shoulders and jaw when speed arrives without tension riding along.
                            • Why a fast walk can leave you calmer than a slow one when the breathing holds steady.

                            How to get the most out of this walk:

                            • Pick a flat, uninterrupted stretch so you are not braking at every corner and crossing.
                            • Start a little slower than feels right and let the speed build across the first two minutes.

                            Step Into Calm is a daily walking meditation podcast where each episode is a short guided meditation to help you build mindfulness, ease stress, and find calm, clarity, and focus in just 10 to 15 minutes a day.

                            Learn more about your ad choices. Visit megaphone.fm/adchoices

                            11 min

                          About Step Into Calm - Daily Walking Meditations

                          From the publisher's feed

                          From the creators of the Optimal Living Daily podcast network with ~half a billion listens:

                          Best of Step Into Calm - Daily Walking Meditations

                          Ranked by our users in the last 21 days

                          1. Number 1: Daily Transitions | Getting Off the Train Still Wound Up: An 11-Minute 1,100 Steps Walk Between Transit and Your Front Door
                            13 min
                          2. Number 2: Mindful Movement | Picking Up the Pace: A 10-Minute 1,000 Steps Meditation for Breath at a Brisk Stride
                            11 min
                          3. Number 3: Nature Connection | Letting the Landscape Set the Pace: A 12-Minute 1,200 Steps Walk in the Company of Weather and Light
                            13 min