Interview by Sofia Campos Caminos
What if serenity wasn’t a luxury, but a skill we could train?
Susana Pontiggia is a psychologist, holds a master’s degree in neuroscience, and works as a consultant in behavioral sciences. With extensive experience as a speaker, trainer, and leadership coach for high-performance teams, Susana integrates scientific knowledge with practical tools that have an impact both in corporate environments and in everyday life.
Simple People spoke with her about mindful walks—a practice as simple as it is transformative. For nearly five years, Susana has been guiding Mindful Walks in nature. The idea began during the pandemic as a response to stress and confinement. What started as a small initiative has evolved into a regular and deeply meaningful experience for many. Through slow walking, conscious breathing, and full awareness, she invites participants to return to the essentials: the body, the present moment, and inner calm.
This is a warm, insightful, and inspiring conversation—one that invites us to question the frantic pace of modern life and discover something very close to happiness: a calm way of living, connected to what truly matters.
SIMPLE PEOPLE: What’s a mindful walk, and how is it different from a regular walk?
SUSANA PONTIGGIA: The fundamental difference is that these are conscious walks. We move with the intention of stepping away from our usual walking mode, where our minds are elsewhere. During mindful walks, we remain present with what we’re doing. We become aware of how we walk, how we breathe, the scent of the air, the landscape, and nature around us.
We choose paths that draw us in—ones that stimulate our attention, a resource so scarce today. We’re often attending to thousands of things at once, unable to truly be present. That’s the key difference.
SP: Why do you think this kind of practice is so important today?
Susana: We live in a state of overwhelm. Most of the time, we don’t even know where we are, because our minds are somewhere else. Finding spaces to care for our attention and to connect with nature—which clearly gives us a sense of well-being—is essential.
Beyond the studies that confirm this, you simply feel it. You want to repeat it. You want to return. We’ve been doing this activity with a group for years only pausing during the heat of summer. It really does reset the mind.
SP: What concrete tools are practiced during these walks that can be brought into daily life?
Susana: Each walk includes various phases. One constant is the “Ten Mindful Movements” by Thich Nhat Hanh—a moving mindfulness practice that fosters body awareness.
We also give specific prompts to train attention, using breathing and the senses as anchors. Sometimes we end with a body scan or guided seated meditation.
All of this—walking, breathing, observing, enjoying—creates a sense of well-being that you can replicate at home, in your routine, whenever you need to feel centered or calm.
SP: One of the goals of these walks is to be more present. What does a healthy relationship with the present, past, and future look like?
Susana: The present is the only thing we can change—because it’s the only thing that’s actually happening. The past and future aren’t happening right now.
A healthy relationship with the past is grounded in compassion and acceptance, since we can’t change it. The future calls for intention—but from the present. If I care for myself today, if I respect myself today, chances are my future will benefit. But I can only act in the present moment.
SP: How can we tell when we’re ruminating too much about the past or anticipating the future, instead of being present? What signs should we look for?
Susana: It’s very human to get lost in the mind and imagine scenarios that don’t exist. Often, we’re on autopilot and don’t even realize it.
One practice I recommend is setting an alarm and asking yourself: “Where is my attention right now?” Most of the time, it’s not on what we’re actually experiencing.
On the walks, we do a simple exercise: every time you notice you’ve gotten distracted, you make a small pile of sand. Long-time participants often end up with many piles. Newcomers say, “I didn’t get distracted at all”—because they haven’t yet learned to notice it.
Ruminating tends to happen most during automatic tasks—like showering or brushing your teeth. That’s why I suggest focusing your attention by, for example, naming each body part as you wash it. These are great moments to train presence.
SP: How did the idea for these walks come about? And what was most challenging in the process?
Susana: It started during the pandemic. I was seeing a lot of stress and sedentary habits in my patients, and thought it would be so beneficial to get outside. Our first walks were with face masks—just a few of us at the beginning, and slowly more people joined.
We’ve discovered incredible landscapes—forests, beaches, streams. Every season has its own magic. We sometimes do forest bathing sessions too, which are beautiful.
The most challenging part has been sustaining and adapting the activity. But the most impactful moment was when a woman shared that, thanks to the walks, she was able to turn off the light at night and sleep peacefully for the first time. She said, “I feel peace.” That moved me deeply.
SP: And how has this experience nurtured you—both professionally and personally?
Susana: Personally, it’s deeply fulfilling. Even though I lead the relaxations, I always return home in a different state of mind.
And witnessing others’ transformations… people saying they can now make decisions, that they trust themselves. Meditation strengthens the authentic self and weakens the “false self”—the one that lives to impress others. It’s a beautiful experience.
SP: What would you say to someone who feels they don’t have time for a walk or to connect with the present?
Susana: I often say this half-jokingly, but it’s true: if you don’t have 30 minutes for a mindfulness practice, then you probably need an hour.
In a corporate workshop once, we did a six-second breathing practice, and someone said, “Twelve seconds is way too long!” We convince ourselves we can’t stop. But if you can’t make time for yourself, you really need to pause and reassess.
My advice is: give yourself permission to live better.
SP: What books, films, or people inspire you?
Susana: I’ve read a lot and have formal training in mindfulness, neuroscience, psychology, and behavioral sciences. But my greatest inspiration is Thich Nhat Hanh—a monk with wonderful simplicity. Of course I’ve also read Jon Kabat-Zinn, among others.
SP: How is a typical walk structured? Are there defined parts?
Susana: Yes. We meet at a designated spot and begin walking in silence toward the actual starting point. That first segment helps us start disconnecting from the outside world.
Then we do the Ten Mindful Movements and begin walking with different prompts (for example, noticing details in nature or connecting with joy).
At a certain point, we pause for a seated or lying-down practice, like a guided relaxation. Then we return walking slowly—sometimes sharing mate and chatting. We always adapt to the group and the moment.
SP: Can people going through grief or a difficult time join the walks? How is that process for you?
Susana: Yes, many people come in such situations. The challenge is the same for everyone, but in these cases the present becomes even more essential.
We often say: pain is inevitable; suffering is optional. The attention we give certain thoughts can feed suffering.
The walk is an empathetic activity. People are kind. If someone wants to share their story, they’re welcome to do so. But overall, the experience is joyful and healing.
SP: And finally, what message would you leave for someone listening to this conversation?
Susana: Give yourself the chance to live the experience. It teaches us more about ourselves than about the path we’re walking.
And allow yourself to train calm—it can be cultivated intentionally. Living in peace, with serenity—even amidst life’s challenges—is the closest thing to happiness.
We all have the ability to choose how we experience what life brings.
