🧘♀️ 4 ways to make mindfulness a part of your walking routine - Start with a Step challenge, powered by Humana - Day 5 - Healthy Nurse, Nurse, Healthy Nation
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Day 5 - Walk With Micro-Dosing Mindfulness
We often think of mindfulness as something we have to sit and do for long stretches of time. But "micro-dosing" mindfulness — short, focused moments of awareness — works well, too. As you walk today, try incorporating positive affirmations or simple breathing exercises into your routine.
Even a few minutes of mindful walking can help you manage stress and improve your mood. In one meta-analysis (abstract), nurses who practiced mindfulness experienced less stress, anxiety, depression, and burnout as well as increased work satisfaction.
Your Action for Today
Consider making mindfulness a part of your walking routine with any of these ideas:
Pro tip: Learn exactly how to do a walking meditation by following these steps from Greater Good in Action.
Read our blog posts, The Beginner’s Guide to Meditation, Meditation 101: Know Your Options, and Channeling Mindfulness in Nursing, to help you incorporate more mindfulness into your day.
What’s coming up: Practice “internal grace” to release any guilt or frustration when you fall short of your goals.
Missed day 4? Catch up here. Join us on day 6.
We often think of mindfulness as something we have to sit and do for long stretches of time. But "micro-dosing" mindfulness — short, focused moments of awareness — works well, too. As you walk today, try incorporating positive affirmations or simple breathing exercises into your routine.
Even a few minutes of mindful walking can help you manage stress and improve your mood. In one meta-analysis (abstract), nurses who practiced mindfulness experienced less stress, anxiety, depression, and burnout as well as increased work satisfaction.
Your Action for Today
Consider making mindfulness a part of your walking routine with any of these ideas:
- Try positive affirmations: As you walk, repeat calming or empowering mantras like “I am strong,” “I am present,” or “I am moving forward.”
- Focus on your breath: Take a deep breath as you step, inhaling for a count of four and exhaling for a count of four.
- Engage in "micro mindfulness" moments: Aim for a few minutes of mindful walking to help you feel more grounded, centered, and at ease.
- Notice your surroundings: Pay attention to the sights, sounds, smells, and people around you as you walk.
Pro tip: Learn exactly how to do a walking meditation by following these steps from Greater Good in Action.
Read our blog posts, The Beginner’s Guide to Meditation, Meditation 101: Know Your Options, and Channeling Mindfulness in Nursing, to help you incorporate more mindfulness into your day.
What’s coming up: Practice “internal grace” to release any guilt or frustration when you fall short of your goals.
Missed day 4? Catch up here. Join us on day 6.
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02/19/2025 6:04pm CST
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