Mindful walking and cultivating loving kindness

This practice has been adapted from a meditation course on the app Insight Timer. The course was ‘Letting go of negative judgement and self criticism’ by Stephanie Nash. I highly recommend this course if you have or are thinking about getting the paid for version of Insight Timer (no affiliation here).

This practice, I find, also aligns with Robin Sharma’s personal utopia principle in ‘The 5 am Club’.

The exercise needs to be done either whilst on a walk outside or whilst people-watching, I recommend doing it whilst alone to channel your focus and attention.

The practice

As you go for your daily walk or are people-watching, perhaps sat on a bench, silently wish all the people and animals you pass or see loving kindness.

Internally say ‘I wish you well’ and send them some positive energy coming deep from inside.


It may sound a little bonkers but this simple practice has the potential to do so much.

  • It promotes mindfulness and in-the-present thinking
  • It causes you to pay attention to what’s around you and appreciate people and animals, their existence, their differences and their struggles
  • It allows you to cultivate a loving kindness towards others and experience more compassion
  • It sends out positive energy to the universe, a form of giving, vibrating at a higher frequency and manifest positivity in your life.
  • It allows you to see the bigger picture outside of yourself
  • It makes you feel more positive towards yourself and other people

In conclusion

For me, the biggest effort required is to remember to do it. Otherwise, this is a simple practice which reeps so many benefits and requires veru little effort.

Book review: You are a Badass by Jen Sincero

The only failure is quitting. Everything else is just gathering information.

Jen Sincero, You are a Badass. Chapter 23: The Almighty Decision

Rating: 5 out of 5.

Buy here (affiliate link)

What you learn to do

Through the methods expalined in the book, Jen Sincero guides you through:

  • identifying negative self-talk and limiting beliefs as well as the self-sabotaging stories you tell yourself to keep yourself safe
  • improving your self-love and giving constant reminders to love yourself and why (read them all here).
  • manifesting what you need and want and how to put positivity and high frequency out to the universe and meditation
  • getting validation from within through a variety of methods
  • learning that you deserve happiness, money, a good relationship, a great career and anything else you want to aim for and it is available to you through the methods explained in
  • giving to others and forgiveness
  • managing your time and all the excuses which come with it
  • navigating fear
  • owning and questioning your ugly
  • attracting more money

My thoughts

I absolutely love this book! It is especially good if you need a quick pick me up and reminder of the power within you because it is set out and laid out so clearly, so concisely and with purpose.

It brings humour in an understanding and anecdotal way to self-improvement making it an interesting read as well as a practical manual. There are 27 bite-sized chapters which provide so many useful insights, concepts and ideas.

Almost every chapter ends with a list of practical applications of the concepts which were spoken about. This is a high-quality self-help book with a good balance of practices, concepts and humour.

Quotes from the book

Because if you base your self-worth on what everyone else thinks of you, you hand all your power over to other people and become dependent on a source outside of yourself for validation.

Jen Sincero, You are a Badass. Chapter 7: I know you are but what am I?

The majority of pain and suffering in our lives is caused by the unnecessary drama we create.

Jen Sincero, You are a Badass. Chapter 19: The drama of overwhelm

Ever notice how if you’ve got six months to do something, it’ll take you six months to do it, but if you have a week, it’ll take you a week.

Jen Sincero, You are a Badass. Chapter 19: The Drama of Overwhelm

Buy the book here

*Affiliate link

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Why wellbeing?

Everyone has mental health, in the same way everyone has physical health. This can be good, bad, neutral, great but in reality for most people it’s up and down.

I got to a point where I was down constantly. Determined not to keep what was happening my permanent reality and after a lot of reading, podcasts and research, I put in play in early 2020 a bunch of routines and exercises. I also maintained my reading and found more time to look after myself and put my mindset as the priority.

Despite still having bad days, I do feel I have come so far already. Self-improvement, mental health care and personal development are all a continuous journey and work-in-progress. And, I say this without judgement, everyone, is at a different stage of development. Some are happier, and some are sadder, some work at self-improvement hourly and others haven’t considered it yet.

Irrespective of where you are in life, it is my absolute pleasure to share with you what I have learnt and am learning. Alongside battle-proofing my own mental health, my aim is to promote a healthier, happier, more radiant life, (or lyfe as we call it in this blog) for all around me and to spread that reach through my writing.

I will constantly try to refer to further reading and my sources so you can get the full pictures around the concepts and ideas I am talking. I am not a mental health professional, just sharing my own experiences and learning from others.