Author: Margaretha Montagu

How to Find Solid Ground during a Life Quake

When life throws me in at the deep end — a major change, a sudden shift, an unexpected curveball – or all of these simultaneously – my first thought often is, ‘I can’t cope with this. This time, I’m going to drown.’ Well-meaning friends may say, “Just go with the flow” but this rarely feels practical in the thick of things. The RAIN method is a life-saver during times like these. It’s a grounding approach that helps you navigate change with awareness and a lot of self-compassion. Instead of being tossed around by emotional storms, like a ship that lost its anchor, this approach gives you tools to acknowledge, understand, and nurture yourself through life’s toughest transitions, or ‘life quakes’ as I’ve decided to call them.

What is the R.A.I.N. method?

R.A.I.N. is a mindfulness-based method designed to help us manage our emotions. The acronym stands for:

• Recognise: Acknowledge what is happening inside us, including our emotions, thoughts, feelings, and physical sensations.
• Allow: Accept these emotions as they are, without trying to change or avoid them. By allowing our feelings, we gain clarity about what’s driving our decisions.
• Investigate: Explore the emotions with curiosity and care, asking questions about what they might need or want.  Investigating our fears allows us to identify specific concerns, enabling us to address them strategically.
• Nurture: This as about offering ourselves compassion and kindness, reminding ourselves that it’s okay to make mistakes and learn from them, and treating ourselves as we would a close friend who is going through something similar.

In her book, Radical Compassion, Tara Brach talks about R.A.I.N. as an easy-to-learn four-step technique that quickly loosens the suffocating grip of difficult emotions and limiting beliefs. Each step (Recognise, Allow, Investigate, Nurture) is brought to life by memorable stories shared by Tara and her students as they deal with overwhelming feelings. Tara’s structured approach is a particularly valuable tool during major life changes, as it provides a technique that helps us manage the complex emotions that often arise during life transitions.

During my From Troubled to Triumphant Transformational Retreats, the R.A.I.N method provides my guests with a practical framework to process their most challenging emotions. By recognising their feelings, allowing themselves to feel without judgment, investigating underlying beliefs and fears, and nurturing themselves with self-compassion, R.A.I.N helps them move from emotional overwhelm to a place of clarity and resilience. This approach empowers them to cope with whatever changes they need to, leaving them with a renewed sense of self and a life skill they can use during future life transitions.

How can the RAIN method support you through significant life changes?

Working through the steps below can make a life transition feel less threatening ( see examples of how to use this method during a divorce, a career change, a move to another city/country etc.) :

Recognise: Getting Clear on What’s Really Going On

The first step in the RAIN method is to recognise. This means tuning into what’s happening inside and identifying the specific emotions that are surfacing — be it anxiety, anger, fear, excitement, or even grief. You can use an emotion wheel to expand your emotional vocabulary (click on the link to download this resource.) Take a moment to acknowledge your thoughts and beliefs about the transition including any worries or expectations you might have. Notice, too, what’s going on in your body. Are you feeling tension, restlessness, or other sensations? Recognising what’s really going on helps you avoid feeling overwhelmed or disconnected from your experience.

Allowing: Making Room for the Messy Bits

The second RAIN step is to allow — not to pretend it’s easy, but to make space for it. Allowing means accepting that change, along with all the emotions it stirs up, is a part of life. It’s natural to feel resistant, but embracing this step can help you reduce the pushback, which only adds to the stress. Think of this as creating a no-judgment zone for every feeling you have, even the ones that seem to contradict each other. Allowing doesn’t mean you have to like what’s happening, but it can save you from wasting your energy in a battle against reality.

Investigating: Looking Deeper

Next comes investigation. This step is about uncovering the root causes behind your emotional responses. Are there old beliefs or fears lurking that might be shaping your reaction? Maybe you’ll discover something positive about this transition that’s been hiding in the background. By being curious, you’re not only learning more about the situation but also gaining new insights into yourself. Investigation can turn a bewildering change into an opportunity to understand, adjust, and maybe even find a silver lining.

Nurturing: Caring for Yourself Through Change

Finally, there’s the nurturing step, the part where you get to treat yourself with compassion. Big changes can be tough, and nurturing yourself allows you to acknowledge that truth. Start by asking what you need to feel more supported or stable. By tending to yourself with patience, you can find moments of calm and even a touch of comfort in the middle of all the chaos. Nurturing isn’t just about surviving the shift; it’s about giving yourself the care and support you’d offer a friend in the same situation.

Applying the RAIN method to your experiences during a major life change makes it a bit easier to cope with the transition. This technique helps you stay grounded in the present moment while processing the complex emotions that often accompany significant life changes.

Major life changes can be overwhelming, and it’s okay to seek additional support from friends, family, or professionals as you go through this transition. The RAIN technique can be a valuable tool in your emotional toolkit, complementing other forms of support and self-care during this time.

Examples of how you can apply the RAIN technique during specific major life changes:

Example 1: Moving to a New City

• Recognise: You notice feelings of excitement mixed with anxiety. Thoughts like “What if I don’t make friends?” arise. You feel butterflies in your stomach.
• Allow: You acknowledge these feelings are normal for a big move. You let yourself feel both the excitement and the nervousness without trying to push either away.
• Investigate: You explore the anxiety and realise it stems from past experiences of feeling lonely in new situations. You also recognise the excitement comes from opportunities for growth and new experiences.
• Nurture: You remind yourself of past successes in adapting to new environments. You might say to yourself, “It’s okay to feel nervous. I know that I’m capable of making new connections and creating a home here.”

Example 2: Career Change

• Recognise: You identify feelings of fear and self-doubt. Thoughts like “Am I making a mistake here?” surface. You notice tension in your shoulders.
• Allow: You accept that it’s normal to feel uncertain about a big career shift. You let the fear and doubt be present without trying to argue them away.
• Investigate: Exploring deeper, you realize the fear is connected to financial security concerns. The self-doubt relates to imposter syndrome in your new field.
• Nurture: You reassure yourself: “It’s brave to make this change. I have valuable skills to offer, and I can learn what I don’t know yet. I’m taking steps to ensure my financial stability during this transition.”

Example 3: Going Through a Divorce

• Recognise: You notice feelings of grief, anger, and relief. Thoughts about failure and future loneliness arise. You feel a heaviness in your chest.
• Allow: You acknowledge that divorce brings a complex mix of emotions. You allow yourself to feel the full range without judging yourself for any of them.
• Investigate: Exploring further, you realize the grief is not just for the relationship, but for the future you had imagined. The anger relates to unmet needs in the relationship. The relief comes from ending a situation that wasn’t serving you.
• Nurture: You offer yourself compassion: “This is a difficult time, and it’s okay to have mixed feelings. I’m doing the best I can to take care of myself and move forward. I am worthy of love and happiness.”

Example 4: Becoming a Parent

• Recognise: You notice feelings of joy, overwhelm, and fear. Thoughts like “Will I be a good parent?” come up. You feel a mix of excitement and fatigue in your body.
• Allow: You accept that becoming a parent brings a wide range of emotions. You let yourself feel the joy alongside the worry without trying to only focus on the positive.
• Investigate: Digging deeper, you realize the fear stems from your own childhood experiences. The overwhelm relates to the significant life change and new responsibilities.
• Nurture: You comfort yourself: “It’s natural to feel both excited and scared. I’m learning and growing into this new role. I have support and resources to help me, and it’s okay to take it one day at a time.”

Example 5: Starting a Business

• Recognise: You notice feelings of excitement, fear, and self-doubt. Thoughts like “What if I fail?” and “Am I ready for this?” come to mind. You feel a mix of energy and tension in your body.
• Allow: You acknowledge that it’s normal to feel a combination of excitement and fear when embarking on a new venture. You allow yourself to experience these emotions without trying to suppress or ignore them.
• Investigate: As you explore these feelings, you realize that the fear of failure stems from past experiences where things didn’t go as planned. The excitement is tied to your passion for your business idea and the potential for independence and creativity.
• Nurture: You offer yourself reassurance: “Starting a business is a brave step, and it’s okay to feel uncertain. I have skills and resources that can help me succeed. It’s natural to face challenges, but I can learn and adapt along the way.”

What makes the RAIN method difficult to use?

When you start to use the RAIN technique, you may encounter several challenges. One of the main difficulties is actually recognising your emotions. Many people struggle with this first step – identifying what they’re feeling, often due to a lack of emotional vocabulary, a tendency to intellectualise rather than feel emotions, or difficulty distinguishing between thoughts and feelings. To overcome this, it can be helpful to practice mindfulness regularly and use an emotion wheel to expand your emotional vocabulary.

Another significant challenge is resistance to allowing. The “Allow” step can be particularly difficult due to the strong urge to fix, change, or avoid uncomfortable emotions. You may judge yourself for having certain feelings or fear that allowing an emotion will make it overwhelming or permanent. It’s important to remember that allowing doesn’t mean liking or agreeing with the emotion; it’s simply creating space for it to exist.

Impatience with the process is also common. The RAIN technique takes time and practice to master, and many people expect immediate results or relief. You may rush through the steps without fully engaging or give up if it doesn’t work right away.

The “Nurture” step can be challenging for those not used to self-compassion. You may feel undeserving of self-compassion, experience discomfort with directing kindness towards yourself, or mistake self-compassion for self-pity or self-indulgence. Starting small with self-compassion activities and remembering that it’s a skill that can be developed can help overcome this hurdle.

During the “Investigate” step, overanalysing can be a common pitfall. You might get caught in a loop of mental analysis, lose touch with bodily sensations, or judge and criticise what you discover. To address this, it’s important to focus on staying connected to your body and approaching the investigation with curiosity rather than judgment.

The final step of non-identification can be conceptually challenging for many. You may struggle to separate yourself from your emotions or thoughts, feel that non-identification means detachment or apathy, or have difficulty understanding what “natural awareness” feels like. This step often becomes easier with practice. Non-identification doesn’t mean not caring, but rather not being completely defined by or caught up in the experience.

Being aware of these common challenges, helps you to approach the RAIN technique with more patience and insight. Remember that like any skill, it takes time and practice to become proficient. Be gentle with yourself as you learn and grow through the process.

“A pause is a suspension of activity, a time of temporary disengagement when we are no longer moving toward any goal. . . . The pause can occur in the midst of almost any activity and can last for an instant, for hours or for seasons of our life. . . . We may pause in the midst of meditation to let go of thoughts and reawaken our attention to the breath. We may pause by stepping out of daily life to go on a retreat or to spend time in nature or to take a sabbatical. . . . You might try it now: Stop reading and sit there, doing “no thing,” and simply notice what you are experiencing.” — Tara Brach

Research?

While the RAIN method is widely used and recommended by many mental health professionals, there has been limited formal research specifically on its efficacy. While not a substitute for empirical research, it’s worth noting that the RAIN technique has been endorsed and promoted by respected psychologists and mindfulness experts like Tara Brach and Michele McDonald.

Despite its popularity and theoretical grounding, there is a clear need for more rigorous, controlled studies specifically examining the efficacy of RAIN as a complete technique. Such research could help establish its effectiveness compared to other interventions and identify for whom it might be most beneficial.

While the individual components of RAIN are supported by research, and there is significant anecdotal evidence for its effectiveness, more dedicated studies on the technique as a whole would be valuable to fully understand its impact and potential applications in mental health treatment.

Focus on what matters most to You

Sometimes life feels like an out-of-control carnival – especially to us introverts – lights flashing, crowds pushing, the whole place buzzing with deafening noise. Somehow, you’re supposed to stay balanced, find your way, and maybe even enjoy the ride. That’s modern life. Now, picture someone gliding through all that with clarity, intention, determination, and an unmistakable glow of fulfilment. That’s a purpose-driven woman.

But what does it really mean to be purpose-driven? Spoiler: it’s not just about clocking into a job or chasing your pre-packaged “passion.” It goes much deeper. A purpose-driven woman lives with intention, clarity, and deep connection to her core values. She isn’t simply moving through life checking boxes or meeting others’ expectations – she’s actively creating a life that aligns with her deepest calling and her unique gifts.

It’s more than a title. It’s a lifestyle, a mindset, a quiet superpower in a world that can’t sit still.

What is a Purpose-Driven Woman?

A purpose-driven woman is someone who lives in alignment with her values and personal goals, shaping her actions around a deeply held sense of meaning. She is motivated not just by external success but by an internal compass that guides her choices. These women often find that their purpose is woven into their work, relationships, and contributions to the world.

Purpose-driven women share several key characteristics:

Clear Values and Vision: Take Maria, a former corporate executive who realised her true purpose lay in sustainable agriculture. Rather than continuing on a conventional path, she now runs an organic farm that employs and empowers other women. Her clarity of purpose guides every decision she makes.

Impact-Focused Action: Consider Sarah, a teacher who recognized that her purpose extended beyond classroom walls. She created after-school mentoring programs that have transformed hundreds of young lives. Purpose-driven women understand that their actions ripple outward, affecting their communities and beyond.

Authentic Leadership: Elena leads a tech startup not just for profit, but to increase diversity in STEM fields. Her purpose shapes her leadership style, hiring practices, and company culture. She measures success not only in numbers but in lives changed.

Contribute to their Communities: Take Emily, a woman in her 40s who decided to shift from her high-pressure corporate career to open a cosy bookshop and coffee corner. For Emily, this transition represented more than just a career change; it was about creating a community space where people could find comfort and connection. Her purpose became about building a nurturing environment where individuals could pause and feel welcome—transforming her work into a meaningful journey that inspires and uplifts others.

Does investing in Life Purpose discovery have significant long-term benefits?

Living with purpose doesn’t just make life more fulfilling; it provides inspiration, motivation and direction in difficult times, makes it easier to make decisions, eradicates procrastination, offers resilience during life transitions, and leads to greater life satisfaction. Research published in the Journal of Positive Psychology (2018) demonstrated that purpose-driven individuals showed greater resilience to stress and are more likely to experience greater satisfaction and are better equipped to handle stress.

For women, especially those navigating major life changes such as a career shift, empty nesting, or a new relationship status, purpose offers a steady ground—a reason to keep going even when the road ahead feels uncertain. Research also suggests that investing in purpose discovery can have significant long-term benefits for women’s personal and professional lives. Gender & Society Journal (2017) published research specifically examining how women’s sense of purpose correlates with leadership effectiveness and career advancement. A study in Women & Health (2019) found that women with a strong sense of purpose reported better work-life balance and lower burnout rates. A study in the Journal of Business Ethics (2019) showed that purpose-driven women entrepreneurs were more likely to create sustainable businesses with positive social impact.

How can a Camino de Santiago Walking Retreats Help You Find Your Purpose?

Attending a Camino de Santiago walking retreat in the southwest of France offers a unique opportunity for self-discovery and clarity. Away from the daily demands and distractions, these retreats encourage reflection and allow participants to connect with their inner selves. Walking through nature, with the quiet of the Camino trail, provides space for introspection and a chance to see life from a new perspective. The T2T retreat is the most popular with those going through life transitions:

The Camino experience has a way of stripping away what isn’t essential, helping you focus on what truly matters. You’ll have the chance to explore questions like “What gives me energy?” and “How do I want to show up in the world?” Over the course of the retreat, many women begin to see patterns and feel a pull toward certain directions, gaining valuable insights into what purpose means for them personally.

Participants leave these retreats with:

• A clear understanding of their core purpose
• An action plan for implementing changes
• Practical tools for purpose-driven decision-making
• A supportive network of like-minded women
• Renewed energy and commitment

Transformational Stories from the Camino

Jennifer’s Journey: From Burnout to Breakthrough

“I arrived on the Camino feeling exhausted and disconnected from my life’s work as a healthcare administrator. The combination of daily walking meditation, skilled guidance, and deep conversations with other women helped me recognize that my true purpose wasn’t just managing healthcare – it was transforming it. Since the retreat, I’ve launched a successful healthcare advocacy program for underserved communities. The Camino didn’t just help me find my purpose; it gave me the courage to pursue it.”

Rachel’s Renaissance: Rediscovering Creativity

“At 45, I felt stuck in a successful but soulless corporate career. The Camino retreat created space for me to reconnect with my abandoned dreams of artistic expression. Walking through ancient villages and sharing stories with other women awakened something I’d long forgotten. Today, I run a thriving art therapy practice, helping others heal through creativity. The retreat showed me that purpose isn’t about choosing between security and passion – it’s about finding ways to bring them together.”

Maya’s Metamorphosis: From Empty Nest to New Beginning

“When my youngest left for college, I felt lost. The Camino retreat came at exactly the right time. Through guided reflections and the simple act of putting one foot in front of another, I discovered a calling to work with other women in transition. The community of women I met showed me that my experience could be a gift to others. Now I lead women’s circles and mentor others through life transitions. My empty nest became a launching pad for something beautiful.”

Finding one’s purpose isn’t a destination but a journey. The Camino walking retreat offers women a profound first step or a meaningful reset on this lifelong path. By combining ancient wisdom with modern facilitation, physical challenge with spiritual growth, and solitude with community, these retreats create the perfect conditions for purpose to emerge and take root.

As you consider your own journey toward purpose-driven living, remember that every great adventure begins with a single step. The Camino awaits.

If an in-person retreat isn’t feasible, consider enrolling in the Rearing to Get Going in a New Direction: Finding Your Life Purpose Guided by Horses online course, inspired by the wisdom of horses. While this course doesn’t involve direct contact with horses, allows you to explore your values and goals in a self-paced format, uncovering insights that help you move forward in your personal and professional life. It’s ideal for anyone looking to reconnect with their inner purpose and approach their future with fresh motivation, especially during a life transition.

Final Thoughts

A purpose-driven woman isn’t born overnight, but by stepping out of your usual surroundings and engaging in a retreat like the Camino, you open yourself to the clarity and courage it takes to live life on your terms. Whether you’re contemplating a big change, searching for a deeper connection with yourself, or simply feeling “stuck,” a Camino de Santiago walking retreat or a Finding Your Life Purpose Guided by Horses online course offers the time and support to reconnect with what matters most.

The key is for you to discover what you love to do, what you were created to do, and then do it for the people around you with love. That is the abundant life, dear girl, no matter where in the world you live. –Robin Jones Gunn

The Anti-Ageing Benefits of Travel

Forget the wrinkle creams and kale smoothies. If you really want to stay young, start packing your bags. Travelling isn’t just about sightseeing—it’s a full-on youth serum disguised as an epic adventure.

Why jet-setting and jaw-dropping sights are more effective and beneficial than Botox:

• Travelling Boosts Creativity Travel exposes you to new landscapes, architecture, art, and traditions, which can inspire your creativity. These new experiences encourage divergent thinking, helping you approach problems with fresh, innovative solutions.
• It Builds Emotional Resilience When you travel, things don’t always go as planned. Facing unexpected challenges, such as language barriers or finding your way in a new city, teaches you how to adapt and stay calm under pressure. Building emotional resilience helps reduce stress and keeps you youthful and adaptable.
• It Facilitates Mindfulness Traveling invites you to be fully present in the moment, whether you’re watching a sunset or enjoying a local delicacy. Practices like walking meditation, which I incorporate in my Camino de Santiago hiking adventures, help travellers slow down and appreciate their surroundings, promoting mindfulness, which has been shown to prolong cognitive youth.
• It Strengthens your Immune System Being exposed to different environments and microorganisms helps diversify your body’s immune response. While this doesn’t mean you will never get sick, regular travel can bolster your immune system by introducing it to new challenges, ultimately making it more robust and resilient.
• It Increases Longevity!!! Several studies suggest that people who travel frequently live longer. This could be due to a combination of factors such as reduced stress, increased physical activity, social interaction, and mental stimulation. The joy and excitement of discovering new places can also add to a sense of fulfilment, which is essential for a long, happy life.
• Travelling Stimulates the Brain Travel provides constant opportunities to challenge and engage your brain. Whether you’re navigating an unfamiliar city, learning a few phrases in a new language, or assimilating cultural differences, these novel experiences stimulate cognitive function. This mental exercise keeps your brain active and agile, which is crucial for long-term cognitive health. In fact, regularly stepping out of your comfort zone can enhance memory and problem-solving skills, helping you stay sharp and youthful.
• It Promotes Physical Health Many forms of travel naturally incorporate physical activity—whether it’s walking through a vibrant city, hiking in nature, or exploring historical landmarks. This movement improves cardiovascular health, boosts energy levels, and helps maintain flexibility and strength. My Camino de Santiago walking retreats, for example, provide a perfect balance of gentle, sustained activity that promotes both physical fitness and a deeper connection with your body, which can contribute to a more youthful physique.
• It Reduces Stress Breaking away from the stress of daily life is one of the most rejuvenating aspects of travel. Changing your environment and routine allows your mind to relax, reducing levels of the stress hormone cortisol, which can otherwise age both body and mind. Whether you’re unwinding in a peaceful, natural setting or simply enjoying new experiences, travel offers an opportunity to reset, refresh, and reduce the mental and emotional load that can accumulate over time.
• It Fosters Social Connections While travel offers a sense of independence, it also provides opportunities for meaningful social interactions, whether with fellow travellers or locals. Engaging with others in new, stimulating environments can boost emotional well-being and even extend your lifespan. For introverts, the small, intimate groups in my retreats offer a comfortable setting to connect without feeling overwhelmed, enhancing a sense of belonging, which contributes to overall happiness and a youthful spirit.
• It Shifts Your Perspective Travel allows you to see the world from new angles, providing valuable perspective shifts that keep your mind adaptable. Encountering different cultures, lifestyles, and viewpoints broadens your understanding of the world and makes you more open-minded. This kind of mental flexibility is often associated with youth, as it encourages curiosity and a willingness to learn, helping you approach life’s challenges with fresh insight.
• It Ignites Personal Growth Every trip is a chance to grow. Travel pushes you to step outside your routine, often leading to moments of self-discovery. Especially during life transitions, travel can offer clarity and direction, helping you reassess your priorities and discover new passions. In my From Troubled to Triumphant: How to Find Solid Ground during a Life Quake Transformational retreats, this sense of exploration encourages personal growth, helping people reconnect with their purpose, which fosters a youthful sense of renewal and vitality.

These aspects of travel—mental stimulation, physical activity, stress reduction, social interaction, perspective shifts, and personal growth—work together to rejuvenate your mind, body and probably your soul too, keeping you feeling vibrantly alive, energised, and resilient. So, if you’re serious about staying young, stop Googling “anti-ageing hacks” and start planning your next trip.

As a retreat leader, I have seen the anti-ageing effects of travelling firsthand in my retreat participants. There is no upper age limit to the attendance of my retreats, the oldest guest I had was an 84-year-old writer, on one of my Walking and Writing retreats. As all my retreat activities are optional, it was up to her to decide if she wanted to do the Camino de Santiago walks and interact with the horses. She chose to do two of the Camino walks and thoroughly enjoyed herself. She was a bit stiff the day after the second walk, but took it all in her stride (pun intended.) Same with the mindfulness and meditation with horses activities – I suggested various options to her and she chose which activities she wanted to engage in. She said afterwards that she felt an instant connection with Tooske, one of my Friesian mares, whose dark eyes mirrored back a peace that she hadn’t felt since… well, she couldn’t remember when. She breathed with the mare, grounding herself, and for the first time in months, she felt her shoulders, riddled with arthritis, relax. Although she did not come up against ageism at my retreat, she shared that it had happened when she travelled in the past.

Travelling might well have anti-ageing benefits, as long as ageism doesn’t prevent older people from travelling.

How Ageism prevents Older Tourists from benefitting from the Anti-Ageing Effects of Travel

Ageism can cast a shadow on the travel experiences of older adults, impacting everything from activity options to social interactions.

One of the common ways ageism surfaces in tourism is through stereotyping and prejudice. Many older travellers report instances where tourism providers assume they won’t be interested in—or capable of—certain activities. This stereotyping can result in patronising behaviour or dismissive attitudes, which in turn may severely affect an older traveller’s enjoyment.

Experiencing ageism can chip away at self-esteem, affecting how older adults perceive themselves and their place in the world. If age-based assumptions persist, travellers may start to feel self-conscious or avoid participating in activities, diminishing their travelling experiences.

Another serious aspect of ageism in travel is its impact on health and safety concerns. Ageist attitudes can mean that the needs of older adults are overlooked, leading to a lack of thoughtful planning or accommodations that do not take older tourists’ physical or health-related needs into account. This oversight can add unnecessary stress or even put travellers at risk, undermining what should be an enriching and beneficial experience (as detailed in the first half of this article.

These issues don’t just affect how older adults feel during their travels; they can also influence travel behaviour. The perception or anticipation of ageism can create hesitation to travel or lead to the avoidance of destinations perceived as unwelcoming. In some cases, older travellers may limit social interactions, missing out on the cultural connections that make travel special. This hesitancy can impact their destination choices, preventing them from fully experiencing the anti-ageing benefits of travel.

Ultimately, the psychological effects of ageism—whether felt in subtle or direct ways—can increase travel-related stress levels and even lead to internalised stereotypes.

Bit of a catch-22, it seems.

By developing more inclusive and age-friendly travel options, the industry can ensure that all travellers, regardless of age, can explore the world in a way that feels safe, invigorating and rejuvenating.

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We travel, initially, to lose ourselves; and we travel, next to find ourselves. We travel to open our hearts and eyes and learn more about the world than our newspapers will accommodate. We travel to bring what little we can, in our ignorance and knowledge, to those parts of the globe whose riches are differently dispersed. And we travel, in essence, to become young fools again- to slow time down and get taken in, and fall in love once more.― Pico Iyer

Research

While several studies suggest the potential benefits of travel on ageing and health, they do not yet provide conclusive proof that travelling directly keeps people young. Many of the proposed benefits are indirect, stemming from factors like increased physical activity, social interaction, and exposure to new experiences that often accompany travel. Additionally, the impact of travel on ageing likely varies significantly based on the type of travel, individual health status, and other lifestyle factors. More direct, long-term studies comparing travellers to non-travellers would be needed to establish a stronger scientific link between travel and slowed ageing.

Ageism in tourism is a recognised issue affecting both older travellers’ experiences and industry practices. Research has focused on understanding the causes of ageism, its impacts on senior tourists, and potential interventions to create more inclusive tourism experiences.

A study by Kökény et al. (2023) introduced the concept of “ageism in tourism” and empirically tested it using intergroup contact theory. They explored factors that cause young people to display ageist attitudes toward older tourists, finding that contact quality with older adults impacts ageism in tourism. The study recommended educational and intergenerational contact interventions to reduce ageism in the tourism industry.

Przybysz et al. examined tourism-related needs in the context of seniors’ living and social conditions. They discussed how health concerns and negative stereotypes can impact seniors’ participation in tourism. The study emphasized the importance of counteracting age-related stereotypes and stigmatization to encourage senior tourism.

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The Search for Meaning During Life Transitions

Alright, so here you are—smack in the middle of a life transition. Maybe you’ve just left a job you had thought would be the job of all jobs. Maybe the relationship you’d bet everything on crumbled faster than a chocolate chip cookie. Or perhaps your kids just moved out, and you’re standing there in the middle of your empty house, wondering, What now?

Life transitions have this irritating tendency to bring up those annoying, existential questions, like this one: Is my life meaningful?

Well, is it? Was it? Can it still be?

The Myth of Constantly Needing to live a Meaning Life

First off, let’s debunk a common myth: Your life doesn’t have to feel meaningful 24/7 365 days/year for it to be meaningful.

We’ve been sold this ridiculous idea that we should wake up every morning feeling like Tony Robbins on a triple espresso, ready to conquer the day with fiery purpose.

Here’s the truth: Meaning ebbs and flows. It’s not a permanent state of being. It’s more like the tide—sometimes it’s rushing in, and other times it pulls back so far you’re left staring at the rocks wondering where on earth the water went.

But that doesn’t mean the ocean has evaporated. It’s still there. just like meaning is still there, waiting for the right moment to come rushing back.

Transitions Make You Feel Like You’re Drowning—In Shallow Water

Life transitions have a sneaky way of making us feel like we’re in at the deep end without a life buoy. And in those moments, everything feels uncertain. You start asking big questions: What does it all mean?

Life doesn’t lose all meaning when you are going through a transition. Transitions are where meaning is born. Every major shift, every time you’ve been shoved into uncomfortable new territory, you’re given the chance to reexamine, redefine, and reshape what gives your life purpose.

Think back to the last time you went through a big change. Maybe it was terrifying. Maybe you flailed around for a while, questioning everything. But what happened? Eventually, you found your footing. And with that, a new spark of meaning flickered into existence.

That’s what transitions do. They tear down the old so you can build something new—something more aligned with who you are now.

Stop Hunting for Meaning Like It’s an Undelivered Amazon Package

Here’s another mistake we make: We treat meaning like it’s something we can check off our to-do list. Like, once we find it, it’ll arrive at our door in a neat little box and we can keep it forever. Sorry to break it to you, but that’s not how this works.

Meaning isn’t some external prize waiting to be discovered. It’s not sitting on top of a mountain, shining at the end of a job title, throbbing in the heart of a relationship, or flashing at the end of an address like a coveted zip code. It’s something you cultivate. It’s an inside job.

You’re probably already living a life full of meaning. You just don’t realise it because you’re too busy scanning the horizon for something bigger, better and shinier.

The Power of Micro-Meaning

If you’re in the midst of a transition, it’s easy to lose sight of the small stuff that gives your life meaning. But here’s the hack: start looking for micro-meanings. These are the tiny, everyday things that matter, even if they don’t come with a breathtaking firework display.

It’s the way you made your friends laugh when they were having a bad day. It’s that book you can’t stop reading because it’s filling your mind with new ideas. It’s the project you’ve been tinkering with, wanting to make someone’s life easier. It’s taking your other half their first cup of coffee in the morning.

These moments? They’re meaningful. Sometimes, the most meaningful moments come in the simplest smallest packages.

Redefine What Matters To You Now

During a transition, it’s easy to let other people’s definitions of success and meaning creep into your head. Instagram has a field day with that—showing you highlight reels of people who seem to have it all figured out. Spoiler alert: they don’t.

Now’s the perfect time to redefine what matters to you. Not to your parents, not to your friends, not to society. To You. What makes you feel alive? What stirs something deep inside that you can’t quite explain, but you know is important?

Life transitions are your opportunity to start again. You’re not the same person you were five, ten, or twenty years ago. What gives your life meaning has probably changed too.

The Meaning of Your Life Is Evolving

You’re hoping for a lightbulb moment, where suddenly, everything makes sense, and you know exactly what to do next. I know I was, until I discovered that you don’t find meaning by sitting on the sidelines or on the fence. You find it by diving headfirst into life, trying to do things differently, making mistakes, and correcting things along the way.

Every step you take, even the small, reluctant, uncertain ones, in alignment with your values, is what makes your life meaningful. YOU make your life meaningful. Or not.

You’re shedding the old layers, making space for something new. It’s uncomfortable, but it’s essential.

This transition? It’s not meaningless—it’s the construction zone where your life’s next chapter is being built.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow; but through it all I still know quite certainly that just to be alive is a grand thing. ― Agatha Christie

So, is your life still meaningful? Absolutely. You can give your life meaning, even in the midst of this chaos.

And if you feel you need a break, away from all the hustle and bustle, come and recharge your batteries here in the sun-drenched southwest of France. Walk part of the Camino de Santiago de Compostela and spend a few days in the presence of my patient, understanding and supportive Friesian and Falabella horses – even if you don’t interact with them at all, just having them around is calming and comforting – on a From Troubled to Triumphant transformational retreat to reinvent yourself, rewrite your story and start your sensational next chapter.

If you would like to be one of the first to hear about early-bird and last-minute special offers, CLICK HERE to subscribe to my Savoir Vivre Vignette Newsletter.

Walking Meditation is an essential part of my life-changing Camino de Santiago Walking Retreats.

What is Walking Meditation?

Walking Meditation can dramatically enhance your experience of walking the Camino de Santiago because it:

1. Makes the Walk More Meaningful

The Camino isn’t just a long walk; it’s a spiritual trek. Walking meditation helps you focus on every single step, every breath, and everything around you. You tune into the rhythm of your feet hitting the ground, your breathing, the movement of your body—and suddenly, you’re not just walking, you’re experiencing it. It’s like turning the volume up on the whole journey.

2. Clears Out the Mental Clutter

Got a head full of noise? Walking meditation can help you get rid of mental clutter so you’re not distracted by your thoughts. Instead of obsessing over that thing you said at a party three months ago, you’re here, present, working through stuff in a more reflective way. Especially on a trail as stunning as the Camino, this practice can bring major emotional breakthroughs, especially for those walking to heal.

3. Takes Your Spiritual Game to the Next Level

Whether you’re in it for spiritual growth or just looking for some clarity, walking meditation turns every step into a spiritual experience. It mirrors your inner quest for meaning, just like the pilgrims who’ve walked this path for centuries. The Camino becomes less about the destination and more about your own path to understanding.

4. Connects You to Nature Like Never Before

You’re walking through vineyards, forests, tiny villages—it’s nature overload in the best way. Walking meditation invites you to fully take it all in. You notice the smells, sounds, and sights in a way you usually don’t. And suddenly, you’re not just a person walking through the environment; you’re part of it. Gratitude, wonder, and a deep connection to the earth hit you hard.

5. Effectively Fights Fatigue

Walking the Camino isn’t a walk in the park—it’s long, it’s tiring, and some days feel endless. But with walking meditation, you focus on each step instead of stressing about how much farther you have to go. It shifts your mindset from “enduring” the journey to fully “living” it. Plus, it’s proven to lower stress, which is a bonus when both your body and mind are exhausted.

6. Teaches You Patience and Increase Your Resilience

Walking the Camino throws challenges at you—blisters, rain, emotional lows—but walking meditation helps you handle all of that with patience. Instead of rushing to push through the tough stuff, you learn to accept each moment as it is. The hard parts don’t feel like obstacles; they become opportunities for personal growth. Patience and resilience? You’ll be a master by the end of your walk.

7. Fuels Personal Transformation

Most people decide to walk the Camino when they’re in the middle of some big life transition. Whether you’re grieving, searching for solutions, or just feeling lost, walking meditation helps you process it all step by step. Every mindful stride becomes a metaphor for moving forward in your life. By the end, you’re not just physically stronger—you’ve gained clarity and maybe even a whole new outlook on life.

How can you practice Walking Meditation while walking the Camino?

Walking meditation can be an incredibly powerful way to intensify your Camino de Santiago experience by bringing mindfulness and presence to each step of your journey.

1. Begin with Awareness

Before you start walking, pause for a moment to ground yourself. Stand still, take a few deep breaths, and bring your attention to your body. Feel your feet connected to the earth, notice how you’re standing, and become aware of your posture. Set the intention to walk mindfully, focusing on each step and breath.

2. Focus on Your Steps

As you begin to walk, bring your attention to the sensation of each step. Notice how your feet lift, move through the air, and then touch the ground again. Pay attention to the weight transfer from one foot to the other. Let your walking be slow and deliberate at first to fully experience each movement.

Tip: You can synchronise your steps with your breath. For example, take one step with each inhale and another with each exhale (more options). As you get more comfortable, you can adjust this rhythm to suit your pace.

3. Incorporate Breath Awareness

Breathing is a natural complement to walking meditation. Focus on your breath as it flows in and out. Notice whether your breath is deep or shallow, fast or slow. You can try specific breathing exercises, such as inhaling for a set number of steps (e.g., four) and exhaling for the same number, or practising 2:1 breathing (exhaling for twice as long as inhaling).

If you find your mind wandering, gently bring your attention back to your breath and your steps.

4. Engage Your Senses

While walking the Camino, you are surrounded by breathtakingly beautiful landscapes, rich sounds, and diverse smells. Use these sensory inputs as anchors to the present moment. Notice the feel of the wind on your skin, the sound of birds, or the crunch of gravel under your feet. Let these observations ground you in the moment without overwhelming your focus.

Tip: A useful technique is “breathing with the senses.” For example, while you inhale, focus on the sight of the landscape in front of you; while you exhale, focus on the sound of the environment around you.

5. Embrace the Present Moment

Walking meditation is about embracing each moment without judgment or hurry. As you walk the Camino, you may find your mind racing with thoughts about how far you need to go or reflecting on past memories. When this happens, acknowledge those thoughts and gently return your attention to the present—your steps, your breath, and your surroundings.

The Camino is a long journey, and walking meditation can help you break it down into manageable, mindful moments rather than focusing on the final destination.

6. Adjust to the Rhythm of Nature

The Camino offers a variety of terrains and environments. Adjust your walking meditation practice to suit these changing conditions. On a quiet path through nature, you might walk more slowly and savour the stillness. On busier stretches or through villages, you might practice shorter bursts of walking meditation, focusing on breath and steps for a few minutes at a time.

7. Release Expectations

There’s no need to meditate the entire time you’re walking the Camino. You can do walking meditation in short intervals, for 5 or 10 minutes at a time. What matters is not how long you do it but how present you are when you do. Release any expectations of perfection, and if your mind wanders or you get distracted, simply come back to your steps and breath.

8. Be Grateful

As part of your walking meditation, consider integrating gratitude for the journey you’re on. Reflect on the opportunity to walk the Camino, the beauty of the landscapes, and the support of fellow pilgrims. Allow feelings of gratitude to rise with each step, which can deepen your connection to the experience and infuse your walk with positivity.

9. Reflect Afterwards

When you finish your walking meditation session, pause for a moment. Reflect on how you feel physically and mentally. Take a few breaths, and express gratitude for the experience. This helps transition from the meditative state back to the more active rhythm of walking the Camino.

By practising walking meditation while on the Camino de Santiago, you can transform the act of walking into a mindful, meaningful experience. It brings you into the present moment, deepens your connection with nature and the path, and offers an opportunity for reflection and creating inner calm. Walking meditation can enrich every step of your journey.

Further Ways to Enrich Your Camino de Santiago Walk

There are many other ways to enrich your Camino de Santiago experience and make it more meaningful:

1. Set an Intention for Your Journey

Before starting your Camino, take some time to reflect on why you are doing the pilgrimage. Are you seeking spiritual growth, healing, a fresh perspective, or simply adventure? Setting a clear intention can help guide your experience and give deeper meaning to each step.

Tip: You could dedicate each day of walking to a different aspect of your life, reflecting on relationships, goals, or personal challenges as you go.

2. Keep a Journal

Journaling is a powerful way to process your thoughts, emotions, and experiences during the Camino. Writing down your reflections at the end of each day can help you make sense of the journey, capture key moments, and create lasting memories.

Tip: You might choose to write about the challenges and triumphs you faced that day, the people you met, or moments that made you feel inspired or grateful.

4. Take Photos but do so Mindfully

While it’s tempting to take hundreds of pictures, practising mindful photography can encourage you to slow down and truly appreciate the beauty around you. Rather than snapping quick shots, take a moment to pause, breathe, and really observe the landscape or scene before you take a photo. This turns photography into a more meaningful part of the journey.

Tip: Choose a specific theme for your photos, such as light, nature, or architecture, to give you a more focused way to connect with your surroundings.

5. A little Solitude goes a long Way

Spend time walking in silence to give yourself space to reflect, gain clarity, and process emotions. Solitude allows you to connect more deeply with yourself and the journey.

Tip: Dedicate specific stretches of the Camino to walk in silence, using the time for personal reflection or meditation.

8. Get to know the Locals

The Camino takes you through vibrant regions of Spain and France, each with its own rich culture. Take time to immerse yourself in the local traditions, foods, and customs. Visit historic churches, enjoy local cuisine, and learn about the history of the villages you pass through.

Tip: Try regional dishes like paella or confit de canard, the traditional croustade, to fully experience the local flavours.

9. Express yourself Creatively

Creative activities like sketching, painting, or writing poetry can be wonderful ways to express your experiences on the Camino. They allow you to channel what you’re feeling or seeing into something tangible, making the journey even more personal and meaningful.

Tip: Carry a small sketchbook or journal and spend a few moments each day capturing the essence of your journey through art or words.

10. Read or Listen to Inspirational Books

Before you attend one of my Camino de Santiago Hiking adventures, reading one or more books about this world-famous pilgrimage could significantly enrich your experience. Below you’ll find a list of my favourites, offering insights from both personal experiences and historical perspectives. These books range from memoirs to practical guides, providing valuable resources for anyone preparing for the pilgrimage.

Books like Paulo Coelho’s The Pilgrimage can be great companions during your journey, sparking inner reflections along the way:

1. “The Pilgrimage” by Paulo Coelho

• Genre: Memoir/Spiritual Fiction
• Overview: Paulo Coelho’s semi-autobiographical novel tells the story of his pilgrimage to Santiago as a search for spiritual enlightenment. Blending fiction with real experiences, the book explores the transformative power of the Camino and has inspired many people to undertake the journey.

2. “The Way of the Stars: Journeys on the Camino de Santiago” by Robert C. Sibley

• Genre: Memoir/Travel
• Overview: Sibley’s reflective memoir captures the spiritual and personal growth that comes with walking the Camino. His account focuses on how the journey allowed him to reconnect with faith, history, and his sense of purpose, offering a deep, contemplative perspective.

3. “Walking the Camino de Santiago: A Beginner’s Guide” by Stacey Wittig

• Genre: Guidebook
• Overview: This practical guide is ideal for beginners planning their first pilgrimage. Wittig provides tips on everything from packing to navigating the route, making it a useful companion for anyone seeking a no-nonsense introduction to walking the Camino.

4. “I’m Off Then: Losing and Finding Myself on the Camino de Santiago” by Hape Kerkeling

• Genre: Memoir/Travel
• Overview: A humorous and insightful account of German comedian Hape Kerkeling’s pilgrimage. Filled with wit and wisdom, the book explores both the physical challenges and the profound moments of discovery along the Camino, making it an engaging and entertaining read.

5. “The Camino: A Journey of the Spirit” by Shirley MacLaine

• Genre: Memoir/Spiritual
• Overview: In this deeply spiritual memoir, actress Shirley MacLaine chronicles her pilgrimage on the Camino, sharing her personal experiences of enlightenment and transformation. The book blends physical, spiritual, and metaphysical themes, offering a unique perspective on the journey.

6. “A Pilgrim’s Guide to the Camino de Santiago” by John Brierley

• Genre: Guidebook
• Overview: This is one of the most popular and comprehensive guidebooks for pilgrims walking the Camino. It includes maps, practical tips, and spiritual insights, making it a must-have for both first-time and returning pilgrims. Brierley offers advice not only for the journey but also for the spiritual aspects of the pilgrimage.

7. “What the Psychic Told the Pilgrim” by Jane Christmas

• Genre: Memoir/Humor
• Overview: A funny and heartwarming memoir about a woman’s journey on the Camino, which begins with a psychic telling her she will walk the pilgrimage. Jane Christmas’s witty writing captures the emotional and physical challenges of the Camino, making it a delightful read for anyone considering the journey.

8. “The Camino: A Journey of the Spirit” by Kathryn Harrison

• Genre: Memoir/Travel
• Overview: Harrison’s memoir takes readers on an introspective journey as she walks the Camino, reflecting on personal relationships, history, and the spiritual calling of the pilgrimage. It’s a thoughtful and elegant exploration of the inner and outer paths walked on the Camino.

9. “Buen Camino! Walk the Camino de Santiago with a Father and Daughter” by Peter Murtagh & Natasha Murtagh

• Genre: Memoir
• Overview: This book is a heartfelt and poignant account of a father and daughter walking the Camino together. It explores not only the physical challenges of the pilgrimage but also the emotional bonds and shared experiences between parent and child on this journey.

10. “To the Field of Stars: A Pilgrim’s Journey to Santiago de Compostela” by Kevin A. Codd

• Genre: Memoir/Spiritual
• Overview: Father Kevin Codd’s reflective memoir captures the spiritual and communal aspects of the Camino. Written with humility and insight, it chronicles his 500-mile walk, filled with encounters with fellow pilgrims, moments of solitude, and profound personal insights.

11. “The Way is Made by Walking: A Pilgrimage Along the Camino de Santiago” by Arthur Paul Boers

• Genre: Memoir/Spiritual
• Overview: Arthur Paul Boers’s book is a rich, meditative reflection on walking the Camino, blending personal anecdotes with reflections on faith and community. It offers a spiritual perspective on pilgrimage that is deeply rooted in Christian tradition.

12. “Santiago: Saint, Pilgrim, and Church” by William Melczer

• Genre: Historical/Religious
• Overview: For those interested in the history and religious significance of the Camino, this book provides an in-depth look at Saint James (Santiago) and the history behind the pilgrimage. It’s a scholarly work but invaluable for understanding the historical and spiritual roots of the Camino.

Dr Margaretha Montagu – MBChB, MRCGP, NLP Master Pract cert, Transformational Life Coach dip, Counselling cert, Med Hyp Dip and EAGALA cert

For many years, I have been encouraging my Camino de Santiago Walking Retreats guests to practice both walking meditation and breathing meditation, alternatively, while they are walking the Camino. Most of my guests found this hugely beneficial and continued both practices when they were back home, as both practices are extremely effective at reducing stress.

This year, at the end of the retreat season, I had a new idea: why not encourage my guests to combine the two practices? Breathing is already a key part of walking meditation, but it can be difficult to maintain focus with the many distractions that arise while walking in nature.

By incorporating specific breathing exercises that follow a set pattern into walking meditation, the rhythmic nature of these techniques can potentially enhance the benefits of the practice, making it even more impactful.

To recap:

What is Walking Meditation?

Walking meditation is a form of mindfulness practice that combines the act of walking with meditative awareness. It involves walking slowly and deliberately while focusing attention on the sensations of movement, being aware of your body, your breathing, and your surroundings, and maintaining a present-moment awareness. This practice allows you to cultivate mindfulness while in motion, as opposed to traditional seated meditation. Walking meditation can be done indoors or outdoors, and is often used to bring meditative awareness into everyday activities. This practice is particularly useful for those who find seated meditation challenging. More information.

Why practice Walking Meditation?

Walking meditation can be an effective practice for reducing stress and anxiety in several ways:

1. Walking meditation encourages focusing on the present moment and bodily sensations, which can help break cycles of anxious or stressful thoughts. By directing attention to the physical act of walking, you can cultivate greater awareness.
2. The gentle, rhythmic movement of walking helps release tension in your body, which is often associated with stress and anxiety. The practice allows for a mind-body connection that can promote relaxation.
3. Mindful walking can activate the parasympathetic nervous system, which is responsible for the body’s “rest and digest” state. This helps counteract stress.
4. Walking meditation has been shown to increase the release of feel-good neurotransmitters like serotonin, which can help regulate mood and reduce symptoms of anxiety and depression.
5. By practising non-judgmental awareness during walking meditation, you can develop healthier coping mechanisms for dealing with negative thoughts and emotions. This can lead to improved emotional regulation and resilience.
6. Walking meditation naturally increases physical activity, which is known to have stress-reducing benefits. Even short sessions can help break up sedentary behaviour and provide a mental reset.
7. Research suggests that meditative walking, especially when done outdoors, can help you cope with sleeping difficulties. Better sleep quality is closely linked to reduced stress and anxiety levels.
8. Focusing on foot placement and bodily sensations during walking meditation can help individuals feel more grounded and connected to their environment, which can be particularly beneficial for those experiencing anxiety.

By regularly practising walking meditation, you may experience a cumulative effect of these benefits, leading to an overall reduction in stress and anxiety levels over time.

Operating Instructions

In walking meditation, your focus shifts from your thoughts to your steps and breath:

1. Set an Intention: Before starting, take a moment to breathe deeply and set an intention. It could be to calm your mind, reflect on a specific issue, or simply become more present.
2. Focus on Movement: Begin walking slowly, paying attention to each movement—how your heel touches the ground, how your weight shifts, your posture and how your body responds to movement.
3. Synchronise your Steps with your Breath: Try to coordinate your breath with your steps, which helps anchor your mind in the present. You might breathe in for a few steps and out for a few steps, finding a natural rhythm.
4. Mindfulness of Surroundings: Although your focus is inward, part of walking meditation is remaining aware of your environment. The goal is not to isolate yourself but to engage with your surroundings without distraction.
5. Mute your phone and do a Silent Walking Meditation

Which breathing techniques can you combine with walking meditation?

1. 4-4 Breathing
How it works: Inhale for 4 steps, then exhale for 4 steps.
Why it works: This breathing technique is simple yet effective. It helps synchronise your breath with your steps, promoting a natural flow of movement and mindfulness. The steady rhythm can calm your nervous system, reducing stress and bringing your focus to the present moment.
2. Counting Breaths with Steps
How it works: Breathe in for a certain number of steps (e.g., 3 steps), then breathe out for the same number of steps (e.g., 3 steps). Over time, you can gradually increase the number of steps per breath.
Why it works: This exercise promotes mindful attention to your body and surroundings, while also providing a natural progression as you extend the breath. It’s a great way to slowly build lung capacity while staying grounded in your practice.
3. 2:1 Breathing
How it works: Exhale for twice as long as you inhale. For example, breathe in for 2 steps, then breathe out for 4 steps.
Why it works: This technique helps relax your body by activating the parasympathetic nervous system, which is responsible for rest and digestion. Longer exhalations naturally reduce stress and calm the mind, making it perfect for walking meditation in a serene environment.
4. Breathing with the Senses
How it works: While walking, breathe in and become aware of a sensory experience around you (e.g., the sound of leaves rustling, the smell of the air, or the sight of the sky). Breathe out while continuing to focus on that sensation.
Why it works: This exercise combines mindful breathing with heightened sensory awareness, grounding you in the present moment. It also helps prevent the mind from wandering by anchoring your focus to both your breath and the external world.
5. Box Breathing (Square Breathing) – my personal favourite
How it works: Inhale for 4 steps, hold for 4 steps, exhale for 4 steps, hold for 4 steps. Repeat.
Why it works: Box breathing is highly effective for calming the mind and body, especially in stressful situations. It promotes balanced and controlled breathing, helping you stay fully present during your walk.
6. Nasal Breathing
How it works: Simply focus on breathing in and out through your nose while walking, without changing the natural rhythm of your breath.
Why it works: Nasal breathing helps filter and warm the air before it enters the lungs, which can improve oxygen exchange. This can lead to a sense of calm and balance, making it easier to stay mindful while walking.
7. Breath of Joy (Energising Breathing)
How it works: Take three short inhales through the nose with each step, followed by one long exhale through the mouth.
Why it works: This energising breathing technique is great for a more active walking meditation, especially if you’re feeling sluggish or need to boost your energy. It can invigorate your mind and body, bringing a playful and revitalizing aspect to the practice.
8. Mindful Diaphragmatic Breathing (Belly Breathing)
How it works: Breathe deeply into your diaphragm (belly), allowing it to expand with each inhale. Exhale fully, letting your belly contract. Keep your breaths slow and controlled, matching your steps.
Why it works: Diaphragmatic breathing helps reduce tension and activates the parasympathetic nervous system. By breathing deeply into your belly, you can foster relaxation and greater awareness of your body’s movements while walking.

Which Exercise to Choose?
For Relaxation: 2:1 breathing and nasal breathing are great choices.
For Focus and Mindfulness: Counting breaths with steps and 4-4 breathing work well.
For Energy Boost: Breath of Joy or Box breathing can revitalize you.
For Sensory Engagement: Breathing with the senses integrates your external environment with your internal awareness.

Each of these breathing exercises can be adapted to suit your walking meditation practice, depending on whether your goal is relaxation, focus, or energy enhancement. Experiment with different techniques to find the one that best complements your practice. The key is to choose a method that feels natural and doesn’t disrupt your walking rhythm.

You are hugely welcome to join me here in the sun-blessed south of France, in my 200-year-old farmhouse, on my little French farm, for a Camino de Santiago Walking Retreat and to put my suggestion into practice on the trail. For more information about these retreats, or to inquire about availability, email me at welcome2gascony@gmail.com.

In the meantime, you’ll find a list of useful Apps and books to help you start or improve your walking meditation practice below:

Some of the best Walking Meditation Apps

1. Headspace: This popular meditation app includes specific walking meditations in its “movement and sport” section. It offers guided sessions like “Walking in Nature” and “Connect With Your Body” that are well-suited for mindful walking.
2. Calm: Calm features a “mindful walking” series designed to enhance awareness of your body and surroundings while walking. It uses natural sounds and scenic videos to create an immersive experience.
3. Buddhify: This app provides guided meditations specifically made for multitasking, including a series called “Parks and Nature” that focuses on increasing appreciation of the outdoors through guided focus on the natural environment.
4. Meditation Oasis: While not mentioned specifically for walking meditations, this app created by experienced meditation teachers likely includes walking meditation options given their extensive background.
5. Insight Timer: Although not specifically highlighted for walking meditations, this app offers a vast library of over 100,000 meditations, some of which are likely to include guided walking sessions.
6. Walking Meditations: This dedicated app offers three different walking meditations, each with a different emphasis:

• “Being Fully Present” (16 min)
• “Enlivening the Body” (17 min)
• “Enhancing the Senses” (18 min)

When choosing an app for guided walking meditations, consider factors like the variety of sessions offered, the ability to customise your experience, and whether the app integrates with health tracking features on your device. Many of these apps offer free trials, so you can test them out to find the one that best suits your needs and preferences for mindful walking.

My Recommended Reading List

If you want to find out more about walking meditation specifically, I have listed below a couple of books that I find useful and that I have used to create the walking meditation practice that I recommend to my Camino de Santiago Walking Retreats:

1. “The Long Road Turns to Joy: A Guide to Walking Meditation” by Thich Nhat Hanh
   This book is a classic guide to walking meditation, offering simple and practical advice to make each step an act of mindfulness.
2. “Mindful Walking: A Path to Health and Well-Being” by Adam Ford
   Ford delves into the benefits of mindful walking and how it can enhance physical and mental health.
3. “Wherever You Go, There You Are” by Jon Kabat-Zinn
   While not solely focused on walking meditation, this book explores mindfulness in daily life, including how to integrate it into walking and other activities.
4. “Mindful Walking: Walk Your Way to Mental and Physical Well-Being” by Hugh O’Donovan
   This book offers a practical guide to developing a walking meditation practice, helping readers cultivate awareness through walking.
5. “Walking Meditation: Easy Steps to Mindfulness” by Nguyen Anh-Huong and Thich Nhat Hanh A step-by-step guide that breaks down the techniques and the philosophy behind walking meditation.

Thich Nhat Hanh, a Vietnamese Buddhist monk, said: “When we walk like we are rushing, we print anxiety and sorrow on the earth. We have to walk in a way that we only print peace and serenity on the Earth… Be aware of the contact between your feet and the Earth. Walk as if you are kissing the Earth with your feet.”

References

1. Teut et al. (2013) conducted a randomized controlled trial published in Evidence-Based Complementary and Alternative Medicine. They found that participants in an 8-session mindful walking program experienced significant reductions in psychological stress symptoms and improvements in quality of life compared to a control group.
2. Research by Gotink et al. (2016), published in Consciousness and Cognition, demonstrated that adults who participated in mindful walking retreats showed increases in mindfulness and positive emotions
3. A study focusing on elderly Thai adults with depression by Prakhinkit et al. (2014), published in Clinical Interventions in Aging, revealed that those who practised walking meditation for 20-30 minutes, 2-3 times a week for 12 weeks, showed improvements in depressive symptoms and cardiovascular health compared to those who walked normally
4. Gainey et al. (2016) conducted a study with 72 participants, published in the Journal of Body Work and Movement Therapies, which showed that a mindfulness exercise, including walking meditation, improved measures of mood
5. A meta-analysis by Khoury et al. (2015), published in the Journal of Psychosomatic Research, found mindfulness-based interventions to be effective for reducing stress in healthy individuals
6. A 2014 study specifically examining Buddhist walking meditation, published in the Journal of Alternative and Complementary Medicine, found that it can lower symptoms of depression, especially in elderly individuals
7. A study by Hanh et al. (2021) on people with diabetes who used walking meditation, published in the Journal of Diabetes Research, found that their blood pressure was significantly lower compared to those who engaged in regular walking

The diverse range of publications and consistent findings across different populations underscore the potential of walking meditation as a valuable practice for managing stress, anxiety, and related health concerns.