Fitness Walking Meditation

Posted by in Stress Management | 10 comments

Fitness walking meditation is a form of moving meditation. Unlike traditional meditation, which is practiced while sitting quietly, moving meditation uses the movements that accompany any repetitive continuous physical activity as the focal point. Walking, running, swimming, bicycling, and cross-country skiing are examples of repetitive, continuous physical activity that typically is sustained for at least twenty minutes and can provide an aerobic training effect as well as a meditative benefit.

Walking is an excellent activity to use to learn moving meditation because it is safe, can be practiced by almost anyone, and can be done both indoors on a treadmill and outdoors. It also is an excellent starting point for those who ultimately want to begin a running program. During fitness walking meditation you focus on the individual components of each step (lifting the leg, bending the knee, stepping forward, heel touching, toe touching, etc.), the process of walking (feelings in the feet, legs, back, etc., one’s balance and sensation of movement), and your breathing. Regular practice of fitness walking meditation will not only help you relax through meditation, it will help increase your fitness level.

In this combination of moving meditation and fitness walking you walk at a pace and for a sufficient duration of time to obtain an aerobic training effect. You focus your attention on each footfall, extension, bend of the knee, and redirect your thoughts back your walking when they stray. You can use your cadence of footfalls and your breathing pattern to help you minimize distracting thoughts while you focus on what is going on in your legs, feet, and hips as you walk. You can count “one, two, three, four” in synch with the beat, time, and rhythm of your steps. You can also determine how many steps you take with each inhalation and exhalation and synchronize them. For example, I take six steps with each inhalation and six steps with each exhalation when I am walking. When I am running I take three breaths with every inhalation and three with every exhalation. This helps me keep my thoughts on my breathing and my footfalls rather than the thousand and one other things running around my brain when I walk or run.

Fitness walking meditation is a strategy I use to help people release their stress-related tension and energy in healthy ways. Release is one of my five lines of defense against stress called the Five R’s of Conquering Your Stress.

Some of you have already taken the first step and have started reading my blogs and gotten your copy of my free Audio Download, Walking Meditation.

I kept thinking however that this was just wasn’t enough. I asked myself, “what else could I do to help? How could I keep your momentum going or get it started in the first place for those of you who were unfamiliar with my work?”

So, after mulling this over, I’ve decided to offer a FREE WEBINAR that describes exactly what you need to do to release stress-related tension and nervous energy in healthy ways. I’m calling it the Abolish Stress-Related Tension and Nervous Energy webinar.


In this webinar you will discover:

  • The secret to becoming more mindful of the physical warning signs of stress
  • How to use physical activity and orgasm to rid your body of pent-up energy and tension before it causes you any problems.
  • The key to feeling  more relaxed and comfortable, even after the most stressful days
  • Easy to learn techniques for slowing down your runaway mind by leading with your body




Stress Less, Live More,


Dr Rich


  1. Dear Dr Rich,

    I work in a psychiatric hospital, and we are intersted in following your webinar this Friday, but we have a few questions.
    We are located in Brussels- Belgium. Depending on where you live in Florida? the timedifference is 5 or 6 hours? So that means that the webinar is at 17 or 18h Brussels-time.
    If (probably..) that hour doesnt fit, is there a way to hear the webinar afterwards. I you save a copy so that we could be able to listen to it afterwards.

    Kind regards,
    Lies Weverbergh

    • Hi Lies,

      Thanks for reaching out to me about this. I am going to make the webinar replay available after it is over. I will send you the link to the replay once it is set up.

      Dr Rich

  2. I like to receve your webinar

    • I just sent you the replay link

  3. Hi Dr Rich,

    Just saw this and sorry to see that I already missed it.
    Is it possible to have a recording as well?


    • I just sent it to you

  4. Hi Dr. Rich!
    Like many others, I’m just now seeing this. Would love the link to the webinar recording.
    I’ve worked as a paychiatric nurse, and am now working as an Integrative Nurse Coach–always looking for new meditation techniques for my clients (and for myself)!

  5. I too am sorry that I missed it. Could you send it to me too?



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