How to do the walking meditation

Do you have a hard time calming your nerves? Author Raina Telgemeier tries a practice to get out of her head, one step at a time.

Summary: In this episode of The Science of Happiness, bestselling graphic novelist Raina Telgemeier reflects on growing up with anxiety, panic attacks, and emetophobia—the fear of throwing up—and shares how transforming those experiences into stories helped her feel less alone and inspired young readers to seek support. Through a week-long walking meditation practice, Raina explores what it means to slow down, reconnect with her body, and face discomfort with curiosity rather than avoidance. 

How To Do This Practice:

1. Choose a small, quiet space: Find a place where you can walk slowly back and forth for about 10–15 steps without interruption. This could be a hallway, living room, backyard, or even a hotel room.
2. Set a timer for 10 minutes: Giving yourself a set amount of time helps you stop checking the clock and allows you to settle more fully into the practice.
3. Begin walking slowly and naturally: Walk at a comfortable pace, paying attention to the sensation of each step—your heel touching the ground, the shift of your weight, and the movement of your body.
4. Focus on your breath: As you walk, gently notice your breathing. You might take a slow breath before turning around at the end of each pass, letting your breath help anchor your attention.
5. When your mind wanders, return to the movement: Thoughts, worries, memories, or distractions will come up. Rather than judging yourself, simply guide your attention back to your steps and breathing.
6. Notice how you feel afterward: When the timer ends, pause for a moment before moving on with your day. Take note of any shifts in your body, mood, or pace of mind, even subtle ones can matter.

Try the full practice here: https://ggia.berkeley.edu/practice/walking_meditation

Scroll down for a transcription of this episode.

Today’s Guests:

RAINA TELGEMEIER is an American cartoonist and New York Times bestselling author. Her books have received many awards, including multiple Eisner Awards, a Boston Globe-Horn Book Honor and a Stonewall Honor.

Learn more about Raina Telgemeier here: https://goraina.com/ 

RICHARD DAVIDSON is the founder and director of the Center for Healthy Minds at the University of Wisconsin, Madison.

Learn more about Richard Davidson here: https://www.richardjdavidson.com/

Related The Science of Happiness episodes:  

How to Find Calm Through Walking: https://tinyurl.com/43dr26re

Related Happiness Breaks:

Walk Your Way to Calm, with Dacher: https://tinyurl.com/y8md2759

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Transcription: https://tinyurl.com/mrxkfvkj