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Daily Mindfulness Practice: Free Audio Download

by Monica A. Frank, Ph.D.

The following is part of a series of audios to teach how to practice mindfulness. Developing your ability to focus on the present moment can reduce distress and improve well-being.

Walking

Index for Mindfulness Audios

Additional reading:

  • Why Are Meditative Relaxation and Mindfulness Important?
  • A Brief Primer on the Biology of Stress and How CBT Can Help
  • PsychNotes: Mindfulness and Relaxation Methods
  • Some tips for using these audios:

  • Start with the Understanding Mindfulness audios to learn about mindfulness.
  • These short practice exercises are to help train your brain to be more mindful when engaged in daily activities.
  • The audio format is just for convenience to help learn the material. You can also read the transcript. When you practice, however, you should engage in the behavior mindfully without listening to the audio.
  • The best way to train your brain to be more mindful is to practice in short sessions throughout the day while engaged in your normal activities.
  • The descriptions are an artificial way to help you get started. Eventually, the practice of mindfulness is being aware of what is described without using an inner verbal description.
  • For this exercise, try using this method whenever you are walking to be more aware of your immediate moment. This exercise is especially simple to begin to implement in your life. You can even practice it when walking from room to room or walking from your car into your destination.

  • Next Exercise

    Transcript of Audio: Walking

    As you walk, notice the full motion of your body with each step you take. Notice the feel of the ground beneath your feet. Notice what the muscles in your legs feel like as your foot touches the ground and notice what the muscles feel like as you pick your foot up to take a step. Notice the coordination of other parts of your body with each step. Do your arms move in rhythm with your steps? Notice the sounds of walking. Do you hear a sound as your foot touches the ground? What about when you pick it up? Do you hear the sound of the air as it moves around you? Do you hear the sound of your clothes as you take each step? Notice the feel of your body as it moves. Do you feel lighter or heavier during certain parts of the movement? What is your breathing like as you move? Is your breathing coordinated with your movement? Is your breathing labored or slow and rhythmic? Continue to notice each step you take and especially any changes that occur such as walking on a different surface or what your muscles feel like as you are making a turn in a different direction.

    Mindfulness and Relaxation Methods

  • Treating Social Anxiety Disorder: Comparing Mindfulness Training and Cognitive-Behavioral Therapy
  • Does Mindfulness Make You Good? No, but Does It Matter?
  • The Time to Relax is When You Don't Have the Time
  • List of Stress Management Methods
  • Stressed About Managing Stress?
  • Improving Performance by Mindfully Reducing Self-interruptions
  • Mindfulness and "To Do" Lists
  • Mindfulness is Simply Being Without Judgment
  • Mindful Passion
  • Mindfulness: What's in a Name?
  • Mindfulness Practice and Relapse Prevention When Using Anti-depressants
  • The Mindful Journey
  • The Benefits of Mindfully Washing Dishes
  • The Difference Between Mindful Focus and a Mindful Attitude
  • Mindfulness Training Shows Promise for Attention-Deficit Hyperactivity Disorder
  • Mindfulness and Managing Chronic Pain
  • How We Might Stop Bullying: Kindness Curriculum for Preschoolers
  • Practicing Loving-Kindness May Elicit Resentments
  • How Mindfulness Can Reduce Risk for Alzheimer's and Heart Disease
  • Mindful Attention to Unhealthy Foods Improves Food Choices
  • Want an Easy and Uplifting Health Practice? Laughing Qigong
  • Mindful Dating: How Does Mindfulness Affect Satisfaction in Relationships?
  • 10 Everyday Frustrations and a Mindful Attitude
  • What is the Difference Between Mindful Acceptance and Emotional Suppression?
  • Mindful Attention Reduces Anger for Those With Borderline Personality Disorder
  • The Paradox of the Mindful Attitude
  • The Key to Mindful Breathing for Sleep
  • Addiction to Emotions and Mindfulness Practice
  • Mindfulness Practice is Not Focusing, It is Re-Focusing
  • How Much Should You Practice Mindfulness?
  • For Fun--Try Being Mindful About the Weather
  • What Could Be More Mindful Than a Cat Watching Bird Videos?
  • Wisdom Doesn't Come In Sound Bites
  • Qigong Can Reduce Depression
  • Demands vs. Mindfulness for Enhancing Performance
  • Acceptance as the Basis for Wisdom?
  • “I want to feel good NOW!”
  • The 20-Minute a Day Miracle
  • Be the Best You Can Be: On Mindfulness and Performance
  • Being Mindful of Emotions Decreases Intensity
  • Massage: Effects on Anxiety, Depression, and Pain
  • Mindfulness and Flow in the Workplace
  • Mindfulness May Prevent Relapse
  • Is Mindfulness-Based Therapy Effective?
  • Qi Gong Exercise Shown to Improve Mood
  • Mindfulness Skills Can Improve Relationships


  • Kindle Books by
    Dr. Monica Frank



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