Read a book, watch a series, take a walk… and feel guilty for not being “productive”. This feeling is far from rare. In a society where performance is constantly valued, enjoying your free time without feeling like you’re wasting your time can become difficult. However, it is possible to change your perspective on these moments of pause.
Psychologist and meditation instructor Belén Colomina offers a meditative walking exercise to (better) experience these rare moments of disconnection. “Free time is not a luxury, it is a necessity. And when we use it to awaken our senses and experience it fully, it becomes a true source of well-being.” she confides.
Why do we struggle to enjoy our free time?
In 2025, Psychologies magazine was interested in this “guilt of doing nothing”. In question, this impression that one should be useful at all times. Working, tidying up, responding to messages, moving forward on your to-do list… By wanting to optimize every minute, it becomes difficult to simply enjoy a moment of calm.
Mindfulness meditation allows you to take a step back. The American Mayo Clinic explains that this practice consists of paying attention to our breathing, the sensations of the body or the sounds around us. The goal is not to empty your mind, but to observe your thoughts without getting caught up in them. Little by little, they take up less space.
A meditative walk to reconnect with the present moment
To fully enjoy this free time, Belén Colomina offers a mindful walk. This walk can be done in a park, in the forest, by the sea or even simply imagined.
“By walking mindfully, each step becomes a form of rest. Each sensation, like the sun on the skin, the sounds of summer, the colors or the scents, is a door that brings us back to the present moment,” she confides.
In practice, simply choose a quiet place, put your phone aside and walk at your own pace. The idea is to focus your attention on your support, your breathing, the air on your face or the surrounding noises. If thoughts return to everyday obligations, simply notice them, then slowly return to the sensations, without judging yourself.
What if the guilt returns despite everything?
It is completely normal for thoughts like “I should be doing something else.” appear during exercise. Meditation does not seek to make them disappear, but to no longer give them all the space.
When this little voice manifests itself, Belén Colomina simply advises you to return to your breathing, then continue walking while remaining attentive to what is happening around you. Over the course of the sessions, this way of welcoming your thoughts without fighting against them can help you spend your free time with more serenity.