A Practice for Fidgeters, Restless Minds, and Anyone Who Hates Sitting Still | Meditation with Sebene Selassie

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Mar 20, 2026

Sebene Selassie, a meditation teacher and writer focused on accessible mindfulness, leads a walking meditation for restless minds. She explores grounding before the first step, noticing the lift and placement of each foot, widening awareness to the body and surroundings, and letting thoughts drift by while returning to motion. A practical option for anyone who hates sitting still.

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INSIGHT

Why Walking Meditation Works For Restless People

Walking meditation bridges formal practice and daily life because people already spend much of the day moving.
Dan Harris says it can be a game changer for fidgeters and restless minds who find seated meditation excruciatingly difficult.

ADVICE

Start By Grounding Before The First Step

Begin by standing still, taking three deep breaths, and feeling your feet connect with the ground.
Then walk at a mindfully measured pace and track each step as lifting, moving, placing, and shifting weight.

ADVICE

Broaden Awareness Without Losing The Walk

Expand awareness from your feet to your whole body and surroundings while still tracking walking and breathing.
Sebene Selassie cues arms swinging, body sway, colors, sounds, and breeze without getting caught in thoughts or stories.

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Let go of your thoughts, stop getting caught in your stories, and try the ancient practice of walking meditation. Walking meditation is one of the most practical and underrated tools in mindfulness — and in this episode, Dan shares a guided practice from his new audiobook, Even You Can Meditate (co-authored with Sebene Selassie), out now on Audible.

The practice is led by Sebene herself. The premise is simple: walk slowly and deliberately, pay attention to the sensations of each step, and when your mind wanders — just start again. It bridges the gap between formal sitting practice and everyday life, and it's a genuine game-changer for fidgeters, restless types, and anyone who finds stillness unbearable.

In this guided practice, Sebene leads you through:

Grounding yourself before you take your first step
Tuning into the physical sensations of lifting, moving, and placing each foot
Expanding awareness to include your whole body and your surroundings
Letting thoughts come and go — without getting caught in them
Closing with a moment of gratitude for your body and this moment of awareness

The Even You Can Meditate (audiobook) by Dan Harris and Sebene Selassie is available now at audible.com/danharris. And mark your calendar for the Even You Can Meditate 5-Day Challenge — running March 23–27 on the 10% with Dan Harris app. Each day features a different guided practice, plus two live online events with Dan and Sebene. Download the app at danharris.com

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