Have you listened to any of the Mindful Walking meditations on your own walks? What’s your favorite part?

Acosta: I have! And even though I’ve recorded some of them, it’s wild how powerful they are to receive. I love the gentle invitations to notice your surroundings and connect to your body. It’s like a reset for my nervous system. My favorite part is the reminder that you’re not doing it wrong—whatever comes up is part of the practice.

"Walking is something we often do on autopilot, but when we bring mindfulness to it, the experience becomes transformative."

Kamau: What I loved most about the practices I created were how they invite people to connect more deeply with their surroundings. We live in a time where it’s easy to get caught up in screens and distraction, and I really wanted to create a way for people to step outside, engage their senses, and feel more present in their bodies and environments. I’m especially excited about the episode on noticing nature, tuning in to things like weather, movement, and subtle changes in the landscape. Walking is something we often do on autopilot, but when we bring mindfulness to it, the experience becomes transformative. I hope these practices help people rediscover walking as a simple, powerful practice of presence.

What is one lesser-known benefit of walking that you hope listeners will experience through the Mindful Walking Series?

Acosta: I think people forget how much emotional clarity can come from simply moving your body. Walking is one of the most accessible ways to process emotions, especially grief, overwhelm, or decision fatigue. There’s something magical about walking yourself back home, to your body, your intuition, your breath.

Lewis Prieto: I often tell people that when you’re angry or anxious, going for a walk is one of the best things you can do. When our stress response is activated, the body holds a lot of energy that needs to be released. Walking helps move that energy and gives your nervous system a chance to reset. Just the other day, I was feeling really frustrated and pacing around the house, which wasn’t helping. I decided to go for a long walk without my phone so I could be fully present. By the time I got home, I not only felt better physically, but the problem also didn’t feel as overwhelming.

"There’s something magical about walking yourself back home, to your body, your intuition, your breath."

Kamau: One beautiful, and perhaps lesser-acknowledged, benefit of walking is how transformative it can be when paired with mindfulness. When we bring awareness to the act of walking, being present with each step, our breath, our surroundings, and our inner experience, it has the power to positively impact our mental, emotional, physical, and even spiritual well-being. Walking becomes more than movement, it becomes a practice of care, curiosity, and connection. My hope is that listeners experience how simple everyday moments, like walking, can become sacred and grounding when we meet them with mindfulness.

What advice do you have for someone who wants to start to make walking a habit and has had challenges in the past—for example, they have busy schedules, or they happen to live somewhere where the infrastructure isn’t catered to pedestrians?

Lewis Prieto: Start small. This really applies to starting anything new. Most of us don’t have a lot of extra time lying around, so setting small, manageable goals helps you stay consistent and build a habit that lasts. If getting outside isn’t possible, try a mindful walk on a treadmill. I know winter can be tough for people, the cold, the early sunsets, so be flexible with how and where you walk. Most importantly, don’t beat yourself up if you miss a day or two. One of the beautiful things about mindfulness is that it always invites you to begin again.

Kamau: As someone who has experienced these challenges myself, I completely understand how hard it can be to build a walking habit when the environment or your schedule doesn’t make it easy. One thing that really helped me was joining a local run club, but for anyone looking to walk more, I’d encourage you to explore whether there are walking groups or clubs in your community. Walking in community not only creates a sense of accountability, but also offers safety, support, and social connection, which are all important for our mental and emotional well-being. You don’t have to walk alone, literally or figuratively. Sometimes having others by your side makes the biggest difference.

Similarly, what advice do you have for listeners who are looking to establish a stronger mindfulness practice?

Acosta: Be kind to yourself. People think mindfulness means you have to be calm or empty your mind, but it’s really about noticing, without judgment. Start by paying attention to one breath. Or washing the dishes with full presence. The small moments matter just as much as the formal ones. And if you fall off? You can always come back.

Lewis Prieto: At its core, mindfulness is simply about awareness, paying attention to things we usually overlook. Life moves so fast, and we miss so many little moments, often the very ones we later wish we could get back. The great thing is you can practice mindfulness doing almost anything. When you eat, can you really taste your food? Notice the textures, the flavors, the colors? When you’re in conversation, can you give the person your full attention? Even when washing your hands or brushing your teeth, try noticing the temperature of the water, the sensations in your body, how you’re feeling.

These small moments of paying attention can really make a difference. Meditation is also a great way to build your mindfulness muscle. You might try the Basics course on the Headspace app or start with one of the mindful walks. And remember, it’s okay if your mind wanders. The mind is designed to think. When you notice it’s happened, gently bring your attention back to the present moment without judgment. That’s the practice.

Kamau: The best advice I can offer is simple: You have to actually practice. You can read about mindfulness, attend workshops, or watch YouTube videos, but until you sit with your own mind and begin to observe it, you haven’t really started! Mindfulness isn’t something you watch from the sidelines. It’s something you experience by doing. That’s how the practice grows stronger, through consistency, patience, and presence. The good news? Mindfulness doesn’t only happen when we’re on a cushion. That’s why I’m so excited for this Mindful Walking series. If sitting still feels inaccessible, bring your practice on a walk. Movement and mindfulness can absolutely co-exist.

When you’re not listening to the Mindful Walking series, what else do you like to listen to on your walks?

Acosta: I’m a podcast nerd! I love listening to conversations that inspire me, anything from psychology to storytelling to writing. Sometimes I listen to music that feels like a soundtrack to my life. And other times? I just listen to the sound of my steps and the world around me. That silence is golden.

"At its core, mindfulness is simply about awareness, paying attention to things we usually overlook."

Lewis Prieto: I try to do a combo of listening to a book or a podcast (or a mindful walk), but then I will often go for a walk without my phone. I find for me personally a balance of both works well.

Kamau: Honestly, I usually don’t listen to anything at all. I'm a proud member of the No Headphones Club, especially when I’m walking alone. Part of that is for safety, but it’s also intentional. I love tuning in to the sounds around me—birds, wind in the trees, children playing near the school in my neighborhood. These natural sounds remind me that I’m part of something bigger. Walking without headphones gives me the space to check in with my body, notice how I’m feeling, and reconnect with myself in a grounded and supportive way. In the rare moments when I do have headphones on, I’m usually listening to something wellness related. Podcasts I love are Huberman Lab, The Happiness Lab, and Hidden Brain.

About the creators

Rosie Acosta is a meditation teacher with over 20 years of experience in yoga and mindfulness. She is a bestselling author and hosts The Radically Well podcast. Rosie has led workshops and retreats worldwide, working with diverse students, from her East Los Angeles community to elite athletes and veterans. Her mission is to help others overcome adversity and cultivate radical self-love. Her latest work centers around midlife, menopause, and women’s health.

Eve Lewis Prieto is a certified mindfulness and meditation teacher and Mindfulness-Based Stress Reduction instructor. Her meditation journey began as a way to manage her crippling anxiety, leading her to train with experts like Andy Puddicombe and David Nichtern. As the first female voice in the Headspace app, Eve’s soothing guidance has supported Headspace members since 2013 with stress reduction, resilience, and self-compassion.

Dora Kamau is a meditation and mindfulness teacher certified in Mindfulness-Based Stress Reduction. Her journey with mindfulness began in 2010, and by 2016 she had committed to a daily practice and completed a 200-hour intensive mindfulness training. Dora is a certified MBSR teacher and integrates breathwork, somatic sound, and yoga into her work. She’s passionate about inclusivity and representation in wellness and mental health spaces, and sharing mindfulness as a tool for healing and self-discovery.

Kessonga Giscombe is a meditation and mindfulness teacher with a background in acupuncture and psychotherapy. He trained in Mindfulness-Based Stress Reduction at UMass, Brown, and UNC Chapel Hill and currently works as an adjunct instructor at UNC’s School of Medicine. Passionate about making mindfulness accessible, he works with diverse communities, from students to Black men navigating mental health challenges.