Clear Your Head | 15-Minute Guided Walk | 75

Need time to yourself?

This 15-minute guided walk is intentionally different from my usual walking episodes. 

Clear your head, slow things down a bit, and enjoy walking to upbeat music.

If you've been feeling stressed, distracted, or simply need a few minutes to yourself, this walk gives you a chance to take a walking break and clear your head while you move.

I won't be chatting as much as I usually do (wait, what?), but I'm still right here with light coaching and walking cues to help you get your steps in.

Walk outside, or at home on a treadmill or walking pad.

Get...

• A chance to clear your head and take a break from all the noise
• A beginner-friendly, low-impact guided walk that's still a workout
• Upbeat background walking music and light coaching
• A walking break to unplug for a few minutes
• Plenty of space to think (or not think), daydream, or simply walk to the beat

There's a bell at the halfway point if you're walking outside.

If you've been craving less talking and more movement, lace up your shoes and come for a walk. No pressure. No weirdness. Just 15 minutes to clear your head and enjoy the walk.

Don't forget to follow the podcast and find me on social @yourwalkingpodcast.
 

Transcript

0:03

This is a little bit different than my usual walks. We're going to clear your mind. I'm going to give you a little bit more space, space to think, to notice how your body feels, to let your mind wander a bit, maybe just enjoy the movement. I'm going to yap a little bit less, so not my usual talking. I'll still be there with some walking cues and encouragement along the way. You can do this walk outside or at home on a walking pad or treadmill. There'll be a bell at the halfway point. We're going to start out at an easy warm-up pace. You're going to follow the music, take a deep breath in through your nose, and exhale through your mouth. Let your arms hang naturally. Relax your jaw. Unclench your hands. It's okay to let your mind wander. Just let the music drive you forward. We're going to pick up the pace a little now. Follow the faster beat. Feel your body moving. As I like to say, free your mind. If you're outside, you can start noticing your surroundings. If you're inside, notice your breathing and your footfalls. You can use your imagination to put yourself wherever you want to be. Get into the rhythm. Now pick up some more pace. It's a little faster. You're going to roll your shoulders backwards. If you can walk and roll. Roll them forwards. To think or not to think. That is the question. You're going to let the music move you. Feel it in your bones. Keep your breathing going nice and steady. if your mind wanders. That's kind of the point there. Powerful strides. Same speed. Lose yourself in the music. Keep your breathing going deep, steady. Pick up a little more pace now. It's brisk, it's uncomfortable. Relax your body as you walk. Stay with that pace. You can always go faster if you want. Stay with that pace. Shoulders are down away from the ears. Follow the beat. Give it a little push here. Stay with it. Just a little bit slower, but still working. Feel your feet hitting the ground to the beat. Take a deep breath in through your nose. And exhale through your mouth. If this feels good, remember what it feels like. So next time you don't want to walk, you want to tap into that feeling. Hold on to your pace. One of the reasons why I wanted to try this is sometimes when I would teach spin, and we'd be in our zone, and a really good song would be on, and we'd be losing ourselves, and then suddenly I would talk, and then I could see people, like, snap their heads up and open their eyes, and I realized I broke them out of their zone. And, of course, it's hard for me to keep my yapper shut, but sometimes we just need less noise in our lives. Okay, slow your pace a little bit. Optional cool down. You can jump off here if you want. You can stay with me for about a minute and a half. You want to relax your shoulders. Shake out your hands. Relax your toes. Take a deep breath in through your nose. And exhale through your mouth. If you like this less chatty walk, let me know. You can leave me a comment on Spotify or on your social media at@yourwalkingpodcast or the hashtag WalkTalkWithHelen. Now, clench your shoulders up really, really tight. Tight, tight, tight. Bring them up to your ears. And then drop them back down. Slow your pace a little more. One more time. Bring those shoulders up really tight, tight, tight, tight, tight, tight. Drop them down away from your ears. Easy pace now. Keep that oxygen flowing. Everything is relaxed. Release all that tension. And I'll see you next time.