I walk a lot. Up and down my hilly road, on the trail behind my house, on trails through the Blue Ridge Mountains – even in circles around my dining room table when I can’t get outside. Walking calms my mind and exercises my body, but it can also soothe my soul. I know a lot of us are walking even more in these days of closed gyms and social isolation, so here’s an idea for turning those walks into moments with God.
If you are on a time limit, set the timer on your watch or cell phone to three minutes for each of the sections. If you’re not on a strict schedule, just allow each part of the meditation to spontaneously conclude on its own.
Introduction: Start your walk simply by inviting God to show you His creation. Thank Him for this specific time together. Stand still for a minute and take a few deep breaths to clear your head and engage your body. Then start walking at a comfortable pace.
Seeing God’s Gifts:
During the first three minutes concentrate on everything you see. Let go of any other thoughts or sensations that pop into your head.
Notice the sky and the shades of blue it includes.
Notice the trees. How many colors of green are there?
Do you see any buds or flowers?
How about insects – flies, beetles, mosquitos?
Look in all directions. Look up close, out to the horizon, and between the trees.
Search out small details – the veins in a leaf, the wings on a dragonfly.
Survey the broad picture: the hills in the distance; the clouds at the skyline.
Keep walking and looking until your timer goes off at three minutes or you feel the Holy Spirit nudging you into the next phase. Remind yourself that God has given you all these treasures as signs of His love; imagine the joy He feels showing them to you. Consider Psalm 8:4-5:
When I see your heavens, the work of your fingers, the moon and the stars
that you set in place- what are humans that you are mindful of them,
mere mortals that you care for them?
Hearing God’s Gifts
During the next three minutes concentrate on everything you hear. Stop looking intently and listen instead. Once again, let go of any other thoughts or sensations that pop into your head.
Listen for traffic. Can you hear a city street or an interstate? A lawnmower? An ambulance?
How about air traffic like a plane or helicopter?
Are there birds? How many different bird calls do you hear?
Are there people nearby? Children playing and laughing or people chatting with each other?
Are there animals -a dog barking, a rooster crowing, a horse whinnying?
Remind yourself that despite all this noise, God hears you whenever you call out to Him. Consider Psalm 86:6-7:
Hear me, Lord, and answer me, for I am poor and oppressed.
Lord, hear my prayer; listen to my cry for help.
In this time of trouble, I call, for you will answer me.
Touching God’s Gifts
During the next three minutes concentrate on everything you feel, not in the inside, but on the outside. Remember to let go of any other thoughts that pop into your head. Walk until your timer goes off or the Holy Spirit nudges you into the next phase
Can you feel a gentle breeze on your face or a stronger wind?
Is sunshine warming your face or rain tickling your skin?
Is the surface upon which you are walking hard like pavement, or soft like the grass? Look down and study whatever is at your feet. A pebble? A stick? A leaf? Gently pick it up and hold it in your hand. Roll it between your fingers, sensing its texture, its shape, its detail.
Try to feel your feet connect with the ground beneath you. Notice as your heels touch first and concentrate as the rest of your foot connects with the sturdy ground. Concentrate on each step and on the subtle differences in the terrain. Even when it’s irregular, notice how the ground is solid and reliable.
Remind yourself that God is sturdy and reliable, and He will not let you down. Consider Psalm 91:2-4:
You who abide in the shadow of the Almighty, say to the Lord, “My refuge and fortress, my God in whom I trust.”
God will rescue you from the fowler’s snare, from the destroying plague, will shelter you with pinions, spread wings that you may take refuge; God’s faithfulness is a protecting shield.
Tasting and Smelling God’s Gifts.
Because these two senses are intricately connected, we can do them together. Open your mouth slightly and touch your tongue to the back of your teeth. For the next three minutes, breathe through your mouth and nose allowing each fragrance to evoke a taste.
Are there city smells, like exhaust or tar? What does tar taste like? Is it pungent or bitter? Are there smells of other people around you? Like body odor that tastes like pizza, or perfume that tastes like vanilla? Are there country smells like manure or hay? Does the hay taste sweet? What about fresh cut grass or flowering buds? Do they taste like onions or mint?
Remind yourself that no earthy food or pleasure can fill your heart’s deep longing for God. Consider Psalm 42:2-3:
As the deer longs for streams of water, so my soul longs for you, oh God. My being thirsts for God, the living God.
Closing: Stand in place for a few minutes, or even just a few seconds. Thank God for this time you shared and the gifts He revealed. I hope you can carry this mindset of gratitude and awareness through the rest of your day.
If you have a few extra minutes when you get home, jot down the ideas that came to you during your walk. I try to journal the details of God’s work in my life. And remember, this meditation is just a sample – adapt it to suit your needs in whatever way is most helpful.
Now go take a walk!
What a wonderful reminder to pause and absorb His blessings. God gives us many blessings in His creations.
Thanks for reading, Melissa. It seems every day I find some new beautiful reminder of God even if I just look out the window!
Love this!! We’ll have to go back and do the Camino at a more leisurely pace and do this!
Yes, great idea. Count me in!
Even walking in the city I notice many unique sights and sounds each and every day.
I find that no matter where I walk there are always little surprises. Sometime big ones too – on Thursday evening it was a mama and baby bear!!