Walking Gratitude Meditation for Beginning Fitness


With Thanksgiving upon us, it is important to pause and reflect upon the things in our lives for which we are grateful.  If you are struggling with aches and pains, it can be difficult to see past disease and illness to arrive at a place of gratitude.  However, a grateful heart builds upon itself bringing joy and more positivity to your personal life experience.  Consider a walking mindfulness meditation to improve health and fitness and embrace an attitude of gratitude today.


Mindfulness, defined simply, is paying attention.  So many of our thoughts and movements happen automatically.  Being stuck in life’s automatic pace, does not allow for embracing little moments in the day for which we can be truly thankful.  Try a walking meditation to improve physical fitness while tuning in to the body and its amazing functionality.

Walking Meditation

·       Begin by taking three deep, cleansing breaths, focusing on inhaling and exhaling completely.  While you can do a mindfulness walking meditation anywhere, you may wish to choose a serene nature path if you have not done a walking meditation before. 

·       Begin walking, focusing on matching your breath to your pace.  Once you have established a pace, focus on your feet and how they feel hitting the surface you are walking upon. 

·       Next focus on your calves and your knees.  Really feel how they are moving as you walk.  If you notice any pain or discomfort, merely make mental note of the area as you continue walking.  

·       Continue your scan to your thighs and hips.  Pay attention to your gait and any accommodations your body is making for alignment issues. 

·       Continuing your walk, focusing on your core.  Be thankful for the muscles that support you and hold your whole frame upright and steady. 

·       Focus on your chest and your heartrate.  Listen again to your breathing. 

·       Continue your mindful body scan up through your shoulders, neck and head.  Feel the sun or breeze on your face.

·       As your walk continues, simply focus your mental energy on scanning your body.  If other thoughts intrude, just acknowledge them and go back to your mindfulness scan as you walk.

Thankfulness and Health

There is no doubt that thankfulness and gratitude can do much to improve your overall sense of well-being.  A group of researchers actually conducted a study proving there is a correlation between being thankful and feeling mentally, physically and emotionally well.  Walking, mindful body scanning and being thankful for the ability to move are all simple ways to practice gratitude daily. 

Closing Thoughts from Dr. Tali

As a chiropractor, I often see people experiencing pain and discomfort.  However, the joy of chiropractic care is that we focus on restoring balance and wellness to our patients.  As you practice this mindfulness walking meditation, know that we at Radiant Health Chiropractic are grateful to be a part of the community and a resource for your positive health and wellness journey. 

In wellness,  Dr. Tali