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Boldly Unbounded in Mindful Meandering

Boldly Unbounded in Mindful Meandering

Hello, you Boldly Unbounded Soul ✨

This week on BE BOLD, you'll learn how to build body literacy with mindful meandering.

📸 A snapshot from a nature walk I did in Austin.

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I've been in Austin, Texas for just over a week and it's been amazing! Tasty barbeque, lush ⛈️ thunderstorms, and nature—so much green EVERYWHERE 🌳

I've mapped my Barcelona lifestyle design to Austin → early morning runs through the Barton Springs Greenbelt with a stop off to swim at Barton Springs pool.

🪄 It has been nothing short of magical.

I've been experiencing so much JOY ⤵️

It got me thinking...

It has also allowed me to deepen my interoception awareness.

And interoception awareness​ has been top of mind for my clients. They've been struggling to notice sensations and emotions in the body.

Today, we'll explore another technique to build interoception awareness, specifically body literacy.

Not sure what I'm talking about? Check out Part 1 and Part 2 first.

Rachel Korb's signture



What was the last thing that brought you soul-filling joy?

Close your eyes and bring yourself back to that moment. What do you see? Hear? Smell? Feel? What emotions arise?

Now, how can you bring more of that into your day?


Unbounded Learning of the week —building interoception skills

First, a quick refresher. What's interoception awareness?

​​Interoception is the awareness of our internal state​. You can sense physical sensations, emotions, and thoughts in the body.

Why does it matter?

The higher our interoception awareness skills, the higher we can emotionally regulate—a key leadership (and life) skill.

There are 3 stages to building interoception awareness skills:

interoception skills stages: awareness, access, and appraisal

 Today, you'll add another skill to Stage 1, your interoception awareness toolkit 💃🏽


Be Bold experiment of the week —boost body literacy through mindful meandering

You've tried the body scan but it doesn't work. You don't notice any sensations, and you feel frustrated. You think, "Why can't I feel anything?!?!"

Don't worry. It's a normal part of building body literacy—like any other skill.

So, stop the body scan for now. Save it for later and start with movement.

Let me introduce your new friend, Mindful Meandering.

  1. Pick your space for meandering. It's a place you love and feel safe it. It could be a room in your home, your garden, or the beach (personally my fave! 🥰)

  2. Discard the distractions. Wherever you go, leave your tech behind (or turn it off). Your phone, smartwatch, or pager if you're old school 😂

  3. Drop into the space. Start with a few deep breaths—in through the nose and out through the mouth. I recommend a count of 5 seconds in and 5-8 seconds out.

  4. Take in the space. Notice 3 things you 👀 see, 2 things you 👂 hear, and 1 thing you 👃 smell.

  5. Bring attention to the body. If you can, go barefoot. Start by noticing the weight of the feet on the ground. Then, start to walk slowly. Focus on the physical sensations with your feet. Where the weight falls. The temperature of the ground. The texture—sand, a fuzzy rug, grass... Maybe pause, and rock back and forth on your feet. Does it evoke any emotions? 💡Pro tip: There's no need to label the phyical sensations—merely notice their existence. If the mind wants to label them—it's very common—take a few deep breaths to calm the mind and bring your attention back to the sensation itself.

  6. Start meandering. Now, pretend you're in this place for the first time. Slowly walk—continuing to notice the feet sensations—to something you want to explore. Could be a pebble. A tree. A blanket. A book. Any object in the space. Let your curiosity guide you—as if you're a kid again (or an alien visiting Earth, if you prefer sci-fi 👽).

  7. Get handsy. When you get to the object—touch it, hold it, play with it. Slowly. Notice the physical sensations on your hands. The texture, temperature, shape, etc. Does it evoke any emotions?

  8. Repeat. Do this with two more objects—noticing the different physical sensations. Pick various objects: Example 1: 🛋️ a book, a pillow, and a lamp Example 2: 🏡 a tree trunk, a railing, and grass Example 3: 🏝️ sand, a shell, the water

  9. Close the practice. End it with a few deep breaths—in through the nose and out through the mouth—5 seconds in and 5-8 seconds out. Acknowledge 1 thing you learned about yourself from the practice. Thank yourself for the insight, decide if you want to action that insight in any way, and then return to your day.


Rachel Korb at Boldly Unbounded

I don’t just coach, I’m a fractional People Leader, too!

(I love remote workplace design to inspire a new way to work and life.)

Hi, I'm Rachel Marie Korb. I'm a curious, sea-loving human based in Barcelona, Spain. After being a senior leader and scaling remote workplaces for a decade, I founded Boldly Unbounded to help ambitious female leaders shift from fear, self-doubt, and stress to clarity, courage, and connection to deliver impact—without the burnout—and design a life they LOVE 💗

Remember, how you show up in life is how you show up in leadership (and vice versa).

Design a life you love to elevate your leadership.

Follow me on ​LinkedIn and Instagram​ for more practices, leadership tips, and resources.

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