A simple way to move things forward from Frank Liddy, Inspire’s lead mindfulness practitioner.

Great things often start from humble beginnings. You’ll have heard the saying ‘a journey of a thousand miles begins with a single step’. Well, my Zen teacher would often remind me that the first step must begin with a breath. Sometimes all you can do is take things one breath at a time.

Taking the first step

How many times have you been caught up in your own story, believing that you can’t move forward, that you’re stuck. But finding the courage to take that first breath, that first step will bring rewards.

A person is balanced on one leg on top of a hundred-foot pole. What do they do next? The answer is they step off. They jump and have confidence that a safety net will appear.

A daily mindful walking exercise

Find a space with 10-20 feet of room, such as your bedroom, corridor or hallway.

Stand upright, sensing your feet on the floor, noticing the points of contact between your feet and the floor.

Notice your heels, the soles of your feet, your toes and how they connect to the floor.

Now, unlock your knees. Allow your shoulders to soften. Keep your head upright and let your chest open.

Notice your soundscape, notice without judging or analysing

Bring your attention to your breath.

Notice how you breathe – no right way, no wrong way

Notice the quality of your breath

Bring your attention back to your feet

Imagine the soles of your feet and the floor are made of velcro

As you breathe in, peel your right foot from the floor from the heel to the toes

Breathe out as your foot returns to the floor toes to heel

Breathe in and let your left foot peel off the floor heel to toes

And breathe out as the left foot returns, toes to heel

Mindfully walk the length of the floor step by step

If your mind wanders, bring your attention back to your feet

Just walk

More on mindfulness

Find more ways to incorporate mindfulness into your everyday.