How Walking Meditation and Gratitude Reduce Anxiety

My Journey with Anxiety and Meditation

Anxiety has been a constant companion throughout my life. In today's divisive world filled with provocative news and social media, managing anxious thoughts has become more challenging than ever. Meditation became my refuge—creating mental space for worries to settle.

My First Failed Meditation Attempt

• Tried meditation 25 years ago
• Overwhelmed by strong emotions
• Ran out of the meditation center
• Learned later that observing emotions (not reacting) is key

The Power of Walking Meditation for Anxiety

When traditional seated meditation feels too difficult, I turn to walking meditation—especially effective during high-stress moments. This practice combines:
- Physical movement
- Mindful awareness
- Gratitude practice

A Personal Story: Hiking in Death Valley

During a potentially stressful hike where:
- My husband walked far ahead
- We had no cell service
- The trail was unfamiliar

Instead of panicking, I practiced "Thankful With Every Step":
1. Focused attention away from anxious thoughts
2. Named something grateful for with each step
3. Noticed appreciation when reunited with my husband

Why Gratitude Practice Works for Anxiety

Gratitude meditation creates a powerful shift:
- Redirects focus from worries to blessings
- Creates positive feedback loop
- Strengthens connection to others and environment

Even when we have basic needs met (health, shelter, loved ones), we often:
- Focus on what's lacking
- Overlook present blessings
- Need conscious practice to notice good

Mindful Strategies for Stressful Gatherings

Navigating Political Differences at Thanksgiving

With recent election divisions:
- Recognize shared humanity
- Practice empathy for different views
- Use walking meditation if emotions rise

Simple Walking Meditation Technique

Thankful With Every Step Practice

You can do this anywhere—even indoors:

1. Walk slowly with downward gaze
2. With each step, silently name something you're grateful for
3. Continue until you feel grounded

Pro Tip: Keep it simple—appreciate small things like warm sleeves or ability to walk.

For more mindfulness exercises, explore resources like Mindful Games with 60+ practices.