Meditation Techniques for Preventing Falls

How Mindfulness and Fall Prevention Go Hand-in-Hand

By Heidi G., BSN, RN, quality care coordinator at Network Health
Updated 02/04/2025

As you go through the activities of your day, your mind is often on the task at hand. While this makes for a more productive day, it sets you up for an increased chance for a fall. After all, most falls occur while walking and preoccupied. And, when you are preoccupied, you are less likely to see uneven pavement, the last step on the stairs or a bunched-up rug.

To help improve your safety, implementing some meditation techniques can be useful in preventing a fall. Meditation is nothing more than mindfulness and focusing on a specific activity. Mindfulness is focusing your thoughts and body sensations on the present moment. So how can you practice this form of meditation while walking?

[Read more: Changing Your Lifestyle Can Change Your Risk of Falling]

Four Steps to Improve Your Balance Through Meditative Walking

1. Pay attention to your posture
   Walking with your head leaning forward and looking at the ground shifts your center of gravity making you more likely to fall forward. Think of it as already starting to fall. Take a moment to focus on standing upright with your shoulders back, head up and tummy tight. This posture shifts your center of gravity back to your middle and allows you to see obstacles in your path before you get to them.
2. Where are your feet?
   Decreased sensation in your feet may make it more difficult to know when they are in contact with the ground. Remember to walk heel to toe and keep your feet hip width apart. Pick your feet off the ground and try not to shuffle which could cause you to trip. Proper footwear will further protect you from slipping.
3. Stop before you turn
   Abrupt changes in your body position can cause you to lose balance and fall. Take a moment to stop, focus on what you want to do and pay attention to your body position before moving again. Getting feet, hips, shoulders and head in the correct direction before continuing forward will help you stay safe.
4. Connect mind and body
   Mindful walking occurs when you are aware of what is going on around you and how your body and mind feel while on the move. While walking, be aware of your breathing with each step. It should be steady and even. Shift your attention to the sounds, smells and sights around you. Be open to your senses while avoiding any obstacle in your way. Focus on awareness of your body position, physical sensations and how it makes you feel.

[What happens if you do fall? Read this guide so you can be prepared]

After you complete your walk, take a moment to reflect on how your mindfulness walk made you feel. How will this new awareness impact the rest of your day? Taking the time to tune into your body and mind with your environment can make your walking safer and more enjoyable.

As always, if you have questions about how your Network Health plan can help you stay safe from falls, contact us.