How to Practice Mindful Walking as A Christian

We all know that walking has a lot of physical benefits, many of us have added it into our daily routines for that very reason. But did you know that walking, when done mindfully, can have mental benefits as well? This is called mindful walking. Continue reading to learn how to do a walking meditation practice.

What is Mindful Walking 

Mindful walking is a form of meditation in motion that enables you toLike this content on Facebook de-stress, reduce anxiety, and be present in the moment.

As Christians, a walking meditation practice can also help us grow spiritually and increase our sense of inner peace. It gives us an opportunity to be completely present with God. Plus, it helps us take notice of all that He has created and all that He is doing. This simple yet powerful practice enables us to stop our minds from wandering and worrying, so we can feel the peace of the present moment.

8 Benefits Of A Walking Meditation Practice  

As mentioned before,  mindful walking provides many benefits that go beyond you physical health.  Let's look at what some of those benefits are:

1)It is a great way to connect with God and witness His power at work in your body.

2) It reduces stress and anxiety.

3) It increases happiness and well-being.

4) It creates a sense of gratitude and appreciation for everything God has done and is doing.

5) It gives us an increased sense of focus and creativity to tackle tasks at hand with better clarity than before.

6) It increases self-confidence by making us feel more grounded, centered, and aware of who God created us to be.

7) It increases intimacy with God and others while reducing negative emotions such as fear, anger, guilt, shame, or envy.

8) It increase happy brain chemicals (i.e. dopamine, serotonin, oxytocin, etc.). 

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How to Practice A Walking Meditation As A Christian

The idea of a walking meditation, in general, is to walk with intention while paying full attention to the present moment. Practicing a walking meditation as a Christian is about being in the present moment with God. It's also about taking care of our bodies and minds, which are amazing gifts from God. When we walk in a mindful way, we become fully focused and intentional about one thing, making us less likely to be distracted by unhelpful thoughts that can lead to anxiety or worry.

So how exactly do we practice walking meditation as Christians? Here are a few steps you can follow:

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Step 1: Set an intention

It is impossible to do a mindful walk without first setting an intention. This is because if you begin walking without an intention your mind will start to wander. To prevent this from happening, decide what you will focus on before you start walking.

Some examples of things you can focus on are:

• The body God has blessed you with and the way it moves or functions.

• The surroundings God has placed you in and how incredibly beautiful they are.

• The people all around you and how amazing it is that God has time for each and every one of us.

• A scripture and what God is trying to show you through it.

There are many more things you can focus on during your walk but it's important to choose just one. If you choose more than one thing to focus on, your mind will start to wander. If you walk every day, you can choose a different thing to focus on the next day, but for today, pick one.

Step 2: Pray

As Christians, anything worth doing should begin with prayer. So, before you start mindful walking, it is important to pray and invite God's presence. Also, pray about the intention you chose and allow the Holy Spirit to lead you. If you feel prompted to change your intention, do so now before you begin walking. Once you've prayed for God's presence to walk with you and are fully set on your intention, you’re ready to move onto the next step.

Step 3: Allow your senses to help you feel completely present in the moment

While you are walking, pay attention to what your five senses are saying. Before you start your walking session, spend a minute or two just standing there, breathing deeply and anchoring your attention in your body and the presents of the Holy Spirit. While you can walk at any pace that is comfortable for you, it is preferable to walk slowly. Let your arms and hands move naturally while you walk.

Focus on how your body feels as you take each step, what you're seeing as you look around, what you can hear, as well as what you can smell or taste. This will help you notice and feel the small but meaningful things in life. Things that a wandering mind and busy schedule usually pull you away from. Noticing these little things will also give you more appreciation for God's intricate design of the world and how all things are working together. 

Step 4: Reflect

During your mindful walk, you will notice a lot of things that you wouldn't have on a normal walk. It's important to reflect on those things. 

Here are few questions to ask yourself and reflect on at the end of your mindful walk:

• Did I see, feel, smell, or hear anything on that walk that brought me joy?

• Was there a certain moment during the walk that I felt calmer than usual?

• Was there any moment during the walk that I felt more connected to God?

• Did I see, feel, smell, or hear anything that has given me a better perspective on a situation I’m experiencing?

• Is there anything that happened during today's walk that's worth making a note of?

These walks aren't just for exercise, they are meant to make us more self aware and God aware. That's why it's worth reflecting and taking note of the things we learn from them.

Step 5: Pray and give thanks

Mindful walking is no ordinary experience. At the end of your walk, you will have a lot of things you want to thank God for. The ability to walk. The ability to see, feel and hear. The gift of His creation, nature, and love. 

These are just some of the many things you would want to thank God for at the end of your mindful walk. Whatever it is, take the time to do it.

God loves it when we speak to Him, plus we automatically become happier when we express gratitude. Thus, this step is just as important as the rest.

I've included a general prayer of gratitude in this post. Feel free to use it as a template and add anything personal to it when you pray.

Prayer For The End Of Your Mindful Walk

Dear God, as I've come to the end of my mindful walk today, my gratitude for everything you have done overflows. Thank you for the legs you've given me to go on this walk. Thank you for keeping me healthy and fit enough to walk without growing weary. Thank you for the gift of your creation and the joy it brings as we notice it. I loved hearing the birds chirping, watching the clouds moving, and feeling the wind against my skin as I walked today. Lord, please forgive me for the times I took the little things for granted. As I am becoming more aware of these things, I see that they play a really big part in the grand scheme of things. You know what you’re doing and you work all things together for our good. So today, before I get back to the busyness of the world, I want to take a minute to say thank you. Thank you for creating me, loving me, and walking with me. I'm so grateful for every experience I have with you and I hope that I never take for granted this life you have blessed me with. In Jesus' name, I pray. Amen.

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What to do when your mind wanders.

No matter how much you try to fix your attention on any of these sensations, your mind will inevitably wander. That's OK—it's perfectly natural. When you notice your mind wandering, think about the intention you had set. Focus on that intention to prevent your mind from wandering again.

Final Tips For Practicing A Walking Meditation

Last but not least, Unless you are doing a guided walking meditation, you probably don't want to wear headphones while walking. You can also do a walking meditation with a partner, but if you want to talk and catch up, a regular walk is a better option. If you do have a walking meditation partner, keep a clean path between you so you don't collide. Because the goal is to be in the present moment, you should not aim for a specific distance.  Finally,  Some teachers advise students to practice for 10 minutes per day.

Ready to reap the spiritual, mental, and physical benefits of a walking meditation? Make some time for a mindful walk today, you will not regret it. Remember that you may bring mindfulness to walking at any speed in your everyday life, and even running!

Remember, God is with you in every step and when you choose to be mindful of His presence as well as everything He has blessed you with, amazing things will happen.

To learn more about Christian mediation we recommend that you check out the below books. If you are looking for a Christian mental health provider in your care,  check out our therapists and life coach directory here.

The Christian Meditation JournalA Skeptic's Guide to Christian MeditationChristian Meditation in Focus

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About the Author: 

Corine Williams, Ph.D. is Clinical Psychologist that is currently seeing clients in the States of Maryland, New Jersey, and New York. You can find out more about her practice by visiting www.therapyforchristians.com/corinewilliams.  In addition to providing individual therapy, Dr. Williams is also passionate about writing books and designing merchandise that educate, uplift, and normalize mental health subject in the Christian community. You can find out more about her at  www.booksbycorine.com or by visiting her amazon profile here: https://www.amazon.com/Corine-Hyman/e/B00AWZ5FL2

Help us increase mental health awareness in the Christian community by donating through our paypal link here: www.paypal.com/therapyforchristians, joining our mailing list by clicking below, or join our provider list here: Provider listing

Disclaimer: the information, including but not limited to, text, graphics, images and other material contained on this article are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. If you are looking for a Christian counselor near you, please check out our directory located here:  Christians Therapist Near Me