Creating Your Future – One Step at a Time

There are four types of meditations that most traditions embrace; seated, standing, walking, and laying down, and in our work we practice all of them.

After our workshops, many of our students continue doing their seated meditations at home. They wake up in the morning and the first thing they do is sit down to meditate. This is an ideal way to start the day. But does this sound familiar? You just had a great meditation, felt like you really connected, you overcame an aspect of yourself, and emotionally embraced a new future. You shifted your energy, you’re feeling powerful, and ready to have a great day.

There’s just one problem—the moment the meditation is over, it’s off to the races and you find yourself rushing to get out of the house, taking the kids to school, answering calls and returning emails, hustling to appointments, and so on. In other words, you fell back into the habitual programs and emotional states of your past.

When this occurs, we wind up leaving the energy we created right where we were sitting, as opposed to carrying it with us throughout the day.


So why a walking meditation?

I wanted to create a meditation that included standing and walking so that people could take their energy with them, first in their meditation, but ultimately embody that energy throughout the day. I wanted our students to be able to reinvent a new self and to be able to walk consciously in a new state of being with their eyes open—to be able in their waking state to shift into an elevated state that maintains and sustains an energetic, biological, neurological, chemical, hormonal, and epigenetic change during their day.

When we can tap into or embody this state with our eyes open, it begins to form new habits and change our personality. Then, after practicing it over and over, we become more mindful of not returning to autopilot where we go unconscious and miss the present moment. This is important because if the body is the mind, the moment we go unconscious and start living on autopilot, we miss the present moment. And when we’re not in the present moment, we’re keeping our dreams, visions, and goals at arm’s length.


How we do it

We start the walking meditation by anchoring ourselves in the present moment and closing our eyes to disconnect from our external environment. We acknowledge the heart center—the center of oneness, wholeness, creativity, and where the soul and heart intersects with the unified field—and bring to the center elevated emotions such as gratitude, joy, inspiration, love, etc.

By resting our attention and creating an elevated emotion within our heart, we begin to change the energy field surrounding our bodies. While our lower centers are all about consuming and turning energy into chemistry, our higher energy centers are about creation, and in this state we become more energy than matter. Now we’re contributing to our field instead of drawing from it. This is important because this is how we begin the creative process.

After a few minutes of centering ourselves in our hearts, we hold a clear intention in our mind’s eye, thus changing into a new state of being and broadcasting a new electromagnetic field. We then ask our students to begin walking with their eyes open and embodying the energy they created, as well as the frequency of whatever they’re creating in their future. If we can begin to take this energy with us during our waking, daily lives, we are activating the same neurological networks and producing the same level of mind as when we meditate with our eyes closed. So now we’re firing and wiring new circuits while connected to our external environment, and our brains are creating order between our inner and outer world.

By walking in the new energy we create, we’re embodying the energy of our meditation, and with every step we take we’re taking one step closer towards our destiny. In this process we’re not only modifying our behavior, we’re laying down new neurological networks and signaling new genes in new ways. If we practice this enough times, then we’ll begin to not only carry that energy with us throughout the day, but embody it. This type of repetition will make us more mindful in waking hours, and before we know it we’ll start behaving, thinking, and feeling differently, thus we are reprogramming a new personality self.

The walking meditation is a great way for us to begin to not only embody our future while living in the present moment, but to start practicing living in that energy—living in that future behavior, living in those future choices, living in those future thoughts, and living in the feelings that create our future.

Eyes open or eyes closed? It’s your choice.


Photo by LuciaJoy



  1. Tina Gavlin July 9, 2016 at 10:33 pm - Reply

    I practice the Walking Meditation 2 almost every day and incorporate the images and affirmations from my mind movie (from the Tacoma Advanced Workshop), for creating clear intention. Elevating emotion rises and flows from the heart and expands. Focusing on the space clears and relaxes my mind, bringing on the present moment. I find that practicing the actual physical movement of walking while immersed in the meditation, also propels me into action in the most natural and profound way in living my daily life. My body is learning a new way to be. Simply expressed- I am more deeply connected to our true nature-the part that is limitless, creative and free. Thank you~ love and light

    • Esti Allina Turnauer July 17, 2016 at 1:31 am - Reply

      Beautifully stated. Thank you for sharing your experience. I am truly inspired to incorporate walking meditation into my life.

  2. Joanna July 12, 2016 at 8:54 pm - Reply

    The article above is my quantum moment as I asked myself if there is anyone else trying to meditate while walking in the nature. And if yes, how would they do it. I find it myself very powerful being connected to the divine mind through a connection with the nature. It happens even quicker than with the eyes closed.

    Thank you………

  3. vanessa July 16, 2016 at 7:32 am - Reply

    Hello would it be soon available as an downloadable meditation to buy? Thanxs

  4. Mark July 16, 2016 at 9:03 am - Reply

    Joe, you’re a living example of Joy and Inspitaion, I love your work because it has become my work, and therefore I AM.
    Much love

  5. vidya July 16, 2016 at 9:47 am - Reply

    Wow …..nicely conveyed!!!
    I used to meditate with eyes closed …long hours …for sometime now …..trying to move around with the energy…. there are times ….in my walking moments….. I feel the need to pause …close my eyes and internalise ….then reevaluate ….then center myself again ….. I hv observed that I am very influenced by the outside…. so I need to pause more often …..but I feel blessed…. now ….that am able to distinguish hence am able to act on it ….you are so bang on …when u say …new neuro pathways begin ….I experiencethat now!!!
    Thank you for your guidance… makes it much easier to understand….
    much love and light

  6. Maya July 16, 2016 at 10:38 am - Reply

    Thank you. This is exactly what I needed to hear.

  7. Kathleen Hunter Levy July 16, 2016 at 11:08 am - Reply

    Dear Dr. Joe (or whoever reads this), I have been doing the walking meditation off and on since the Advanced follow-up in Seattle last fall.
    On this month’s teleclass, you spoke about how we could, ‘take on another person’ who could not really do this for themselves. I did this for the past 2 days for a dear, old, sweet friend/client of mine who has been quite ill with an osteomyelitis in his arm bone. IV antibiotics, surgery, vacuum, more IV antibiotics, hospitalization, etc. He has been, ‘out of it’. Pain meds. The whole deal.
    Three days ago, the doctors were telling them that this would likely go on for weeks, maybe months having to go to hospital daily for IV antibiotics on an out patient basis, etc.
    I did the walking meditation, from his perspective ,for the past two mornings, moving in to sates of being from wholeness > invincibility > worthiness > Healthy, well & Strong > Happy > Gratitude, etc. It always ends the same way. I know I am done when the only thoughts that come to me are, ‘Thank you’ and ‘I love you’.
    I just received word that the IV antibiotics and the vacuum pump were dc’d yesterday and now only oral medication. He is feeling MUCH better!!! Thank you Dr. Joe. Thank you for the ability and the opportunity and teaching me how to do this. So grateful. Blessings <3

    • Olivia March 5, 2017 at 12:27 pm - Reply

      Wow this is awesome

  8. Michelle July 16, 2016 at 2:09 pm - Reply

    Is there a guided version of the walking meditation? If so, please advise how we can access it?

  9. Sandi Meyler July 16, 2016 at 2:33 pm - Reply

    Is there a recorded guided meditation? I’ve been hearing about it, and looking for it, but haven’t been able to find it? Thanks! Sounds fabulous!

  10. Barbra July 16, 2016 at 3:03 pm - Reply

    The instructions above are not enough for me to understand how to move into a walking meditation.
    Fill my thoughts with love and gratitude ?? I feel I do that most of the time already. I do desire to know how to do this. Is it perhaps more of an attitude and less of a technique? Perhaps it is much more simple than I think it is.
    Any help or direction will be greatly appreciated. Thank you.

  11. Sonja Jones July 16, 2016 at 5:28 pm - Reply

    I have your book ‘ Breaking the Habit of Being Yoursel’ It is undoubtedly the the most helpful book I’ve read (and I’ve read a lot). Just now I read your email about walking meditation…just more vaildating understanding of my mind! I copied this to practice every day…..finally understand what I’ve been creating. Thank you, Thank you!

  12. Sue July 17, 2016 at 6:32 am - Reply

    I can’t wait to go to the progressive and then advanced workshop in September in Sydney and Sunshine Coast this year.

    • Jess Pearson August 1, 2017 at 8:16 pm - Reply

      Hi Sue, events in Sydney and the Sunny Coast? Can you tell me where I can find info on this? Tried the website and couldn’t find it. Thanks!

  13. Lisa July 17, 2016 at 11:16 am - Reply

    Where do we find this walking meditation?
    Do you have it for download?

  14. Gustavo Ceja July 17, 2016 at 7:59 pm - Reply

    Dear sister in Christ Tina:
    I like and admire your thoughts in walking meditation; I too want to be immersed into walking meditation so that I can automatically be walking daily walking meditation a in elevating emotion rises and flows from the heart and expands. I have joined Dr. Joe’s “you are the plcibo” Are you on Facebook if I may befriend you (like minded people on Facebook?
    God bless,
    Gustavo Ceja

  15. patty July 18, 2016 at 4:31 am - Reply

    Iam not sure i understood this walking maditation. May anybody please explain it to me? I speak rnglish very well, though ny natuve language is spanish, this sonetimes makes harder the undesrtanding


  16. Maureen Damery July 19, 2016 at 12:55 am - Reply

    Where might one acquire the Walking Meditation?

  17. Bob Cushen July 20, 2016 at 11:26 am - Reply

    Very similar to Tai Chi and Yoga practices…meditation & movement together,connecting the mind/body/spirit for one purpose.

  18. Karen Presbury July 27, 2016 at 1:15 pm - Reply

    I’ve heard people talk about the Walking Meditation, but don’t know where to purchase it from. Can anyone assist?

  19. Sara July 30, 2016 at 10:57 am - Reply

    Es complicado y muy doloroso convivir con tantos entes energéticos: simplificando serían el que quieres crear y el que habita en ti, pero entremedio hay muuuuchos más. A mí me resulta todavía muy difícil hacer de observadora, pero tengo la firme determinación de llegar a la otra orilla. Sólo el esfuerzo es un cambio en sí y un paso evolutivo.
    Gracias a todas las personas que apuestan por este trabajo

  20. Antonia Carey July 31, 2016 at 12:33 am - Reply

    How do we purchase the walking meditation? I can’t find it on Dr. Joe’s site and I’ve heard amazing things about it? Please put it up on the site for us to purchase 🙂 Thanks!

  21. Kathy Alves August 27, 2016 at 12:39 pm - Reply

    In consideration of practicing the “walking meditation”; are we becoming the meditation as opposed to “doing a meditation”?

  22. Vin December 28, 2016 at 2:40 pm - Reply

    The walking meditation reminds me of QiGong which I love. Dr. Joe, do you see any issues with practicing a form of QiGong along with some of your seated meditations?

  23. Lorenc February 7, 2017 at 4:03 pm - Reply

    Nice explanation.I usually meditate more with my eyes open and even when I feel in some difficult situations I try to focus my mind in the energy that my body poses and in just a few moments I feel in the right way just by finding the maditative technique on my mind

  24. Skyz November 5, 2017 at 2:42 pm - Reply

    I’ve been practicing walking meditation for months unknowingly. It’s just what felt comfortable from the beginning.
    Next thing i know, i start behaving in new ways and start doing things I’ve never done before.
    My whole thinking changed. Then ideas came to me one after another. Acting on them made me a very wealthy man in basically no time.

    Much love to Joe

  25. Caroline April 1, 2018 at 9:54 am - Reply

    Soles in the soil, head in the heart, each step massaging mother earth. I bring my attention to earth, sea, sky, mountains, me. Then with each step Thank…You

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