Sometimes, the most healing path is the one you walk slowly.

May is National Walking Month — and with the May walking challenge trending, it’s the perfect time to pause, step outside, and reconnect with yourself.

 life can feel overwhelming at times — especially for women and families navigating difficult emotions, recovery from abuse, or just the everyday weight of life. NIDAS support work with women, children and families often includes helping them rediscover small, healing habits. And one of the gentlest (but most powerful) tools is Mindful walking.

You don’t need to be an expert. You don’t need fancy gear. And you definitely don’t need a packed schedule. All you need is a few minutes, a bit of fresh air, and a willingness to show up for you.

Let’s walk through what it is, how it helps, and how to start.

What is a Mindful Walk?

Mindful walking is exactly what it sounds like: walking while being fully present.

It’s a practice rooted in mindfulness, and it’s a gentle way to help you feel calmer and clearer. It can be done by noticing your breath. The way your feet feel against the ground. The colours of the trees. The breeze on your skin. It’s not about burning calories or power-walking your way through life’s problems — it’s about slowing down and tuning in.

Whether it’s a quiet walk on your own, a chatty stroll with a friend, or a playful adventure with your children, mindful walking is a chance to check in with yourself. And it can be incredibly grounding during difficult times — especially after stress, anxiety, or emotional overload.

As one woman told us in a recent support session:

“I didn’t realise how much I needed that quiet moment until I took it.”

And that’s really the point. Mindful walking gives you a few quiet minutes to check in with you.

 Mindful Walking Benefits

When we go through stress, anxiety, or emotional trauma, we can often feel stuck — in our heads, in our homes, in our routines. Walking, especially outdoors, is a gentle way to shake that stuckness off.

Here are a few ways mindful walking can support your wellbeing:

• Reduces anxiety and stress by calming the nervous system

• Boosts mood through movement and fresh air

• Creates space to reflect, breathe, and let emotions settle

• Encourages self-care without pressure or overwhelm

• Supports connection when done with a friend, child, or support worker

And the best part? You can do it your way — there’s no right or wrong.

Simple Ways to Start Mindful Walking

If you’ve never tried it before, here are a few easy steps to get started. This doesn’t need to be complicated — it’s about feeling safe, comfortable, and present. See below how you can get started and clear your mind while walking:

1. Start with a breath.
Before you even take your first step, stand still and take a deep breath in. Then out. Let your shoulders drop. Let your jaw unclench.

2. Walk slowly and notice.
As you walk, notice your surroundings. The colours. The smells. The textures. What does the air feel like? What do you hear?

3. Feel your body.
Pay attention to the rhythm of your feet. The sway of your arms. The rise and fall of your breath.

4. Let your thoughts come and go.
Your mind might wander — and that’s okay. Just gently bring your focus back to your walk. You’re not here to fix or figure anything out. Just be.

5. End with kindness.
When you finish, pause again. Take another breath. Say something kind to yourself, even silently.
“I’m doing my best.”
“I deserve peace.”

We’ve even created a FREE printable you can take on your next walk. Click here to download Mindful Walking printable

A Gentle Challenge: Take the First Step

Take on a Mindful Walking Challenge this National Walking Month. Don’t worry about distance or step counts. Start with 5 minutes. Walk slowly. Breathe deeply. Notice something new.

Whether you walk around your block, through a park, or just in your back garden — it counts. Every mindful step is a step forward.

Use your walk as a chance to Fundraise for NIDAS, supporting women rebuilding their lives after domestic abuse.

Create a fundraising page on JustGiving and invite friends and family to sponsor your mindful walk. Every step you take can help provide life-changing support to women and families finding their strength again.

Need support?

You’re not alone. If you or someone you know needs help or just someone to talk to:

Call: 01623 683 250
Email: [email protected]