Episodes

  • Presence | Nowhere to Be: An 11-Minute 1,100 Steps Meditation for Letting the Walk Be the Point

    Presence | Nowhere to Be: An 11-Minute 1,100 Steps Meditation for Letting the Walk Be the Point
    Oct 11 2026
    Thank you for listening! If you enjoy this, please explore our other shows: OLDPodcast.com And join our free weekly newsletter to get a 200+ page workbook PDF to optimize your life (and the opportunity to get a beautiful hardcover version shipped to you absolutely free!): OLDPodcast.com/newsletter When was the last time you walked somewhere without an errand attached to it? This 11-minute guided walking meditation takes the arriving out of the walking, so there is no pace to keep and no point to reach. What you get back is the rare experience of doing something that is not in service of anything else. Safety note: Keep your eyes open and stay aware of your surroundings. Your safety always comes first. Follow the audio only as far as it's safe to do so. What you'll explore: Why a walk with no arrival feels strange in your body for the first few minutes. The difference between resting and simply not being on your way anywhere. How your attention settles once there is no schedule pulling it forward. How to get the most out of this walk: Pick a loop or a route you can turn back from at any point, so no destination is built in. Leave the timer and the step count alone for these eleven minutes and let the audio keep track. Step Into Calm is a daily walking meditation podcast where each episode is a short guided meditation to help you build mindfulness, ease stress, and find calm, clarity, and focus in just 10 to 15 minutes a day. Learn more about your ad choices. Visit megaphone.fm/adchoices
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    13 mins
  • Technique | The Basics, Done Well: A 12-Minute 1,200 Steps Guide to How You Carry Yourself on a Walk

    Technique | The Basics, Done Well: A 12-Minute 1,200 Steps Guide to How You Carry Yourself on a Walk
    Oct 10 2026
    Thank you for listening! If you enjoy this, please explore our other shows: OLDPodcast.com And join our free weekly newsletter to get a 200+ page workbook PDF to optimize your life (and the opportunity to get a beautiful hardcover version shipped to you absolutely free!): OLDPodcast.com/newsletter Walking meditation looks like nothing more than walking, which is exactly why it is easy to do badly. This 12-minute guided walk covers the three things that actually matter: how you hold yourself, how fast you travel and how you breathe while doing it. Get these right once and every other episode works better. Safety note: Keep your eyes open and stay aware of your surroundings. Your safety always comes first. Follow the audio only as far as it's safe to do so. What you'll explore: Where your head, shoulders and hands belong, and what changes once they get there. How to find a speed slow enough to notice things and quick enough to stay engaged. The breathing pattern that suits a walk without turning into a counting exercise. How to get the most out of this walk: Do this one somewhere flat and familiar so the attention goes to form, not to the route. Come back to it every few weeks, since posture drifts without anyone ever noticing. Step Into Calm is a daily walking meditation podcast where each episode is a short guided meditation to help you build mindfulness, ease stress, and find calm, clarity, and focus in just 10 to 15 minutes a day. Learn more about your ad choices. Visit megaphone.fm/adchoices
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    13 mins
  • Travel Grounding | Feeling at Home in a Strange Place: An 11-Minute 1,100 Steps Walk for Days Spent Somewhere Else

    Travel Grounding | Feeling at Home in a Strange Place: An 11-Minute 1,100 Steps Walk for Days Spent Somewhere Else
    Oct 9 2026
    Thank you for listening! If you enjoy this, please explore our other shows: OLDPodcast.com And join our free weekly newsletter to get a 200+ page workbook PDF to optimize your life (and the opportunity to get a beautiful hardcover version shipped to you absolutely free!): OLDPodcast.com/newsletter Everything is slightly wrong on the first day somewhere new - the light, the noise, the direction the traffic comes from. This 11-minute walking meditation gives you one familiar thing to do in a place where nothing else is familiar yet. Ten minutes in, the strangeness reads as interesting rather than unsettling. Safety note: Keep your eyes open and stay aware of your surroundings. Your safety always comes first. Follow the audio only as far as it's safe to do so. What you'll explore: Why unfamiliar surroundings keep your nervous system half-alert without you registering it. How a portable practice you repeat anywhere can stand in for the comfort of a known place. What to look for in a new environment that tells your body it is safe to settle here. How to get the most out of this walk: Walk a loop that returns to your door, so you are never navigating and meditating at once. Do it on the first evening rather than saving it for when you already feel unsettled. Step Into Calm is a daily walking meditation podcast where each episode is a short guided meditation to help you build mindfulness, ease stress, and find calm, clarity, and focus in just 10 to 15 minutes a day. Learn more about your ad choices. Visit megaphone.fm/adchoices
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    13 mins
  • Daily Transitions | Getting Off the Train Still Wound Up: An 11-Minute 1,100 Steps Walk Between Transit and Your Front Door

    Daily Transitions | Getting Off the Train Still Wound Up: An 11-Minute 1,100 Steps Walk Between Transit and Your Front Door
    Oct 8 2026
    Thank you for listening! If you enjoy this, please explore our other shows: OLDPodcast.com And join our free weekly newsletter to get a 200+ page workbook PDF to optimize your life (and the opportunity to get a beautiful hardcover version shipped to you absolutely free!): OLDPodcast.com/newsletter Some days the commute ends and the workday does not. This 11-minute walking meditation uses the stretch between the platform and your front door to unload whatever you are still carrying. You get to arrive home as yourself, rather than as the last hour of your job. Safety note: Keep your eyes open and stay aware of your surroundings. Your safety always comes first. Follow the audio only as far as it's safe to do so. What you'll explore: Why the walk home is the only real seam between two very different parts of your day. How to name what is still running in your head without picking the whole thing back up. The physical tells that the workday is still with you, and what it feels like when they let go. How to get the most out of this walk: Start the audio as you leave the station, not once you are already standing at the door. If your walk runs shorter than 11 minutes, take the long way round and finish the episode. Step Into Calm is a daily walking meditation podcast where each episode is a short guided meditation to help you build mindfulness, ease stress, and find calm, clarity, and focus in just 10 to 15 minutes a day. Learn more about your ad choices. Visit megaphone.fm/adchoices
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    13 mins
  • Mindful Movement | Picking Up the Pace: A 10-Minute 1,000 Steps Meditation for Breath at a Brisk Stride

    Mindful Movement | Picking Up the Pace: A 10-Minute 1,000 Steps Meditation for Breath at a Brisk Stride
    Oct 7 2026
    Thank you for listening! If you enjoy this, please explore our other shows: OLDPodcast.com And join our free weekly newsletter to get a 200+ page workbook PDF to optimize your life (and the opportunity to get a beautiful hardcover version shipped to you absolutely free!): OLDPodcast.com/newsletter A brisk walk usually comes with a ragged breath. This 10-minute walking meditation moves faster than the ones you are used to, and keeps your breathing deliberate the whole way. Quick does not have to mean frantic, and this is the practice that proves it. Safety note: Keep your eyes open and stay aware of your surroundings. Your safety always comes first. Follow the audio only as far as it's safe to do so. What you'll explore: How to set a breathing count that survives a quicker stride instead of falling apart. What happens to your shoulders and jaw when speed arrives without tension riding along. Why a fast walk can leave you calmer than a slow one when the breathing holds steady. How to get the most out of this walk: Pick a flat, uninterrupted stretch so you are not braking at every corner and crossing. Start a little slower than feels right and let the speed build across the first two minutes. Step Into Calm is a daily walking meditation podcast where each episode is a short guided meditation to help you build mindfulness, ease stress, and find calm, clarity, and focus in just 10 to 15 minutes a day. Learn more about your ad choices. Visit megaphone.fm/adchoices
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    11 mins
  • Nature Connection | Letting the Landscape Set the Pace: A 12-Minute 1,200 Steps Walk in the Company of Weather and Light

    Nature Connection | Letting the Landscape Set the Pace: A 12-Minute 1,200 Steps Walk in the Company of Weather and Light
    Oct 6 2026
    Thank you for listening! If you enjoy this, please explore our other shows: OLDPodcast.com And join our free weekly newsletter to get a 200+ page workbook PDF to optimize your life (and the opportunity to get a beautiful hardcover version shipped to you absolutely free!): OLDPodcast.com/newsletter Nothing outdoors is in a hurry except you. This 12-minute walking meditation hands the tempo over to the weather, the light and whatever happens to be growing along your route. You come back running on a slower clock than the one you left with. Safety note: Keep your eyes open and stay aware of your surroundings. Your safety always comes first. Follow the audio only as far as it's safe to do so. What you'll explore: How wind, trees and changing light keep a rhythm that has nothing to do with your schedule. What your body does when it stops setting the speed and starts matching one instead. Why a route you have walked a hundred times looks different at a borrowed pace. How to get the most out of this walk: Walk somewhere with living things in view, even if it is only a single line of street trees. Let your speed drift rather than deciding on one, and notice where it finally settles. Step Into Calm is a daily walking meditation podcast where each episode is a short guided meditation to help you build mindfulness, ease stress, and find calm, clarity, and focus in just 10 to 15 minutes a day. Learn more about your ad choices. Visit megaphone.fm/adchoices
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    13 mins
  • Silence | No Music, No Podcast, No Talking: A 12-Minute 1,200 Steps Walk with Nothing in Your Ears

    Silence | No Music, No Podcast, No Talking: A 12-Minute 1,200 Steps Walk with Nothing in Your Ears
    Oct 5 2026
    Thank you for listening! If you enjoy this, please explore our other shows: OLDPodcast.com And join our free weekly newsletter to get a 200+ page workbook PDF to optimize your life (and the opportunity to get a beautiful hardcover version shipped to you absolutely free!): OLDPodcast.com/newsletter When was the last time you walked without something playing? This 12-minute guided walking meditation talks you in, then steps back and leaves long stretches where the only sound is the one you are walking through. It is uncomfortable for about ninety seconds, and after that it is a relief. Safety note: Keep your eyes open and stay aware of your surroundings. Your safety always comes first. Follow the audio only as far as it's safe to do so. What you'll explore: What happens to your pace and your posture when no audio is setting the beat for you. Why the first stretch of quiet feels loud, and why that feeling reliably fades. How much of your surroundings you have been filtering out without ever noticing. How to get the most out of this walk: Choose a quieter street or a park path so the silence has something worth filling it. Resist starting a podcast the second this episode ends, and see how far the quiet carries. Step Into Calm is a daily walking meditation podcast where each episode is a short guided meditation to help you build mindfulness, ease stress, and find calm, clarity, and focus in just 10 to 15 minutes a day. Learn more about your ad choices. Visit megaphone.fm/adchoices
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    14 mins
  • Digital Wellness | Leaving the Phone Behind: A 14-Minute 1,400 Steps Walk to Give Your Attention a Rest

    Digital Wellness | Leaving the Phone Behind: A 14-Minute 1,400 Steps Walk to Give Your Attention a Rest
    Oct 4 2026
    Thank you for listening! If you enjoy this, please explore our other shows: OLDPodcast.com And join our free weekly newsletter to get a 200+ page workbook PDF to optimize your life (and the opportunity to get a beautiful hardcover version shipped to you absolutely free!): OLDPodcast.com/newsletter How much of your last walk did you actually see? This 14-minute guided meditation sends you out with nothing to check, then hands your attention something ordinary to hold onto instead - your feet, the air, the street in front of you. By the end the pull toward your pocket is quieter, and so are you. Safety note: Keep your eyes open and stay aware of your surroundings. Your safety always comes first. Follow the audio only as far as it's safe to do so. What you'll explore: Why the reflex to check your phone gets loudest the moment you have nothing else to do. How a walk with no incoming input lets a tired mind refill rather than just refresh. The way your surroundings sharpen once nothing else is competing for your eyes. How to get the most out of this walk: Leave the phone at home if you can, or stow it somewhere you cannot reach without stopping. Pick a route you already know, so you are never tempted to look up directions partway through. Step Into Calm is a daily walking meditation podcast where each episode is a short guided meditation to help you build mindfulness, ease stress, and find calm, clarity, and focus in just 10 to 15 minutes a day. Learn more about your ad choices. Visit megaphone.fm/adchoices
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    15 mins