The Science of Happiness

Happiness Break: A Walking Meditation with Dan Harris of 10% Happier (Encore)

Dec 12, 2024

Explore the art of mindful walking in a refreshing meditation guided by Dan Harris. Discover how simply being aware of your surroundings can enhance your wellbeing. Learn about the profound benefits of combining movement with mindfulness, including reduced anxiety and increased joy. Dive into the practice of cultivating self-compassion and detaching from the autopilot mode of daily life. Embrace each step as a celebration of the present moment, heightening your sensory awareness and reconnecting with your environment.

08:46

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Quick takeaways

Mindful walking enhances mental and physical health by increasing serotonin levels and alleviating conditions like hypertension and anxiety.

This practice encourages awareness of bodily sensations and surroundings, fostering a deeper appreciation for the present moment and reducing stress.

Deep dives

The Transformation Through Mindful Walking

Mindful walking offers significant mental and physical health benefits by shifting our neurophysiology. Engaging in this practice elevates serotonin levels and can help alleviate health issues such as hypertension and inflammation. Incorporating mindfulness into walking not only reduces daily stress but also increases positive emotions while mitigating feelings of anxiety and depression. By focusing on bodily sensations and the environment during walks, individuals can break free from autopilot mode and bring awareness to their experiences.

Intro

2min

Mindful Walking: Enhancing Wellbeing Through Awareness

4min

Mindful Walking: Awakening from Autopilot

2min

Trouble sitting still? Learn to practice meditating by simply walking in this practice guided by 10% Happier host Dan Harris.

Scroll down for a transcript of this episode.

How to Do This Practice:

Begin walking.
Bring your awareness to the present moment, noticing sights and sounds around you. When your mind wanders to worries or other thoughts, gently bring yourself back to what you notice around you.
See if you can notice the sensations in your leg as you take each step.
Continue walking this way as long as you wish.

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Today’s Happiness Break host:

Dan Harris the host of 10% Happier, a podcast about mindfulness and other practices and thoughts that can support our well-being.

Check out Dan’s podcast, 10% Happier: https://tinyurl.com/48cxcbjm

Order his most recent book, Meditation for Fidgety Skeptics: A 10% Happier How-to Book: https://tinyurl.com/44cmjuvd

Follow Dan on Twitter: https://twitter.com/danbharris
Follow 10% Happier on Twitter: https://twitter.com/10percent
Follow Dan on Instagram: https://www.instagram.com/danharris/
Follow 10% Happier on Instagram: https://www.instagram.com/tenpercenthappier/
Follow Dan on Linkedin: https://www.linkedin.com/in/dan-harris-91ba5716b/
Follow 10% Happier on Linkedin: https://www.linkedin.com/company/tenpercent/

If you enjoyed this Happiness Break, you may also like:

Moving Through Space, With Dacher Keltner - https://tinyurl.com/5n8dj5v6

Check out these episodes of The Science of Happiness about walking and mind-body awareness.

How To Do Good For The Environment (And Yourself) (Walking, With Diana Gameros) - https://tinyurl.com/3zfhhpus

How To Focus Under Pressure (Mindful Body Scan, With Amy Schneider) - https://tinyurl.com/5fkdre2v

We love hearing from you! Tell us about your experiences with mindful walking. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

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Transcript: https://tinyurl.com/mwbsen7a