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Prayer Walk

Developed by the Exercise Science Program and the Exercise is Medicine-On Campus® (EIM-OC) program, the Montreat College Prayer Walk is a permanent outdoor activity that nurtures physical, mental, and spiritual well-being for the campus and local community.

The guided walking routes on Montreat’s main campus and Black Mountain Campus (BMC) include prayer prompts that align physical activity with Scripture reflection, fostering a deeper connection with God, nature, and healthy living.

View maps of the Montreat Campus walk and the Black Mountain Campus walk.

Support

This project is supported by the Barry and Linda Franklin Microgrant for Physical Activity Promotion, which gives funding to provide, promote, and evaluate physical activity or exercise opportunities for campus community members.

Map of prayer walk on Montreat College campus

Walking Route Instructions

We’d love to hear about your experience—please take a moment to fill out our feedback survey and help us make future walks even more meaningful.

Start/Finish: Begin at the Morgan Science Building (marked with a green arrow). Walk uphill on Appalachian Way toward South Carolina Terrace.

Marker 1: At the corner of Appalachian Way and South Carolina Terrace.

Turn left onto South Carolina Terrace, cross the street, and turn left again just before Davis Hall. Walk downhill through the parking lot, following the road around the front of Davis Hall. You’ll pass the McLeod Building on your right and the back of Gaither Hall on your left.

Just past McLeod, take the staircase on your left down toward the side of Gaither. Follow the path to the Stone Cross where Marker 2 is located.

Continue around the front of Gaither Hall and head down the steps to Gaither Circle. At the road, turn right and follow it to the stop sign at the bottom of the hill.

Turn left toward the Lake Susan pathway. Upon reaching the path, turn right onto the dirt trail around the lake.

Marker 3: Found in front of McAlister Gym along the trail.

Continue around Lake Susan, take the stairs up toward Howerton Hall, veer right, and climb a second set of stairs toward Gaither Circle.

Follow the pathway between Gaither Hall and the W.H. Belk Campus Center until you see the first set of steps leading down on your right to the Prayer Porch, where Marker 4 is located.

Return to Marker 1 near Morgan Science Building to complete the route.

Route 1 Reflection Markers (Main Campus)

Marker 1: The Five Senses

The Five Senses: A Gift to Explore and Appreciate

1 Corinthians 12:17-18 highlights the incredible design and purpose of our bodies, and how each part plays a vital role. Among these wonders are our five senses: sight, hearing, smell, taste, and touch. These senses connect us to the world around us, allowing us to experience its beauty, wonder, and complexity. They enrich our lives in countless ways, from the simple pleasure of a warm breeze on our skin to the awe-inspiring sight of a breathtaking sunset.

This first marker invites you to take a Sensory Journey along the marked path, consciously focusing on three distinct things you can see, smell, hear, touch, or taste (if it’s safe to do so). This simple exercise can bring a renewed appreciation for the incredible gift of our senses and how they contribute to our experience of the world. It can also foster a deeper connection with our surroundings and a greater sense of gratitude for the blessings in our lives.

To learn more about the science behind our senses, you can explore resources like:

  • National Institutes of Health (NIH): The NIH offers a wealth of information on various health topics, including the senses. You can find detailed explanations of how each sense works, as well as information on common sensory disorders.
  • National Eye Institute (NEI): The NEI focuses specifically on vision and eye health. Their website provides information on eye diseases, vision correction, and tips for maintaining healthy eyesight.
  • National Institute on Deafness and Other Communication Disorders (NIDCD): The NIDCD covers hearing, balance, smell, taste, voice, speech, and language. Their website offers resources on various communication disorders and how to prevent them.

Marker 2: Nutrition

Honoring Our Bodies: Temples of the Holy Spirit

1 Corinthians 6:19-20 reminds us of the sacred nature of our bodies. They are not merely vessels, but temples of the Holy Spirit, entrusted to us by God. This understanding calls us to treat our bodies with reverence and respect, recognizing their divine purpose. It encourages us to move beyond simply existing within our bodies, and to actively care for them as a gift. By combining spiritual reflection with practical steps towards healthy living, we can truly honor God with our bodies, recognizing them as the sacred temples they are meant to be.

Our physical health is an integral part of honoring God with our bodies. Nourishment plays a key role in this. For your next meal, celebrate the body God gave you by consciously choosing foods that support its well-being. Aim to include a vegetable, a whole grain, and a lean protein on your plate. This simple act of mindful eating can be a powerful reminder of our responsibility to care for the temple within. It’s not about restrictive dieting, but rather about making conscious choices that honor our bodies and fuel them with wholesome goodness.

Examples:

  • Vegetables: A colorful salad, steamed broccoli, roasted carrots, sautéed spinach, grilled peppers.
  • Whole Grains: Brown rice, quinoa, whole-wheat bread, oats, barley.
  • Lean Proteins: Chicken breast, fish, beans, lentils, tofu, Greek yogurt.

Why these choices?

  • Vegetables: Packed with vitamins, minerals, and fiber, vegetables are essential for overall health and vitality. They provide building blocks for a strong and resilient body.
  • Whole Grains: Unlike refined grains, whole grains retain their fiber, which aids digestion, helps regulate blood sugar, and contributes to heart health. They provide sustained energy for an active life.
  • Lean Proteins: Protein is crucial for building and repairing tissues, supporting immune function, and promoting healthy growth. Lean protein sources offer these benefits without the excess saturated fat found in some other protein options.

For more information on healthy eating and nutrition, you can explore these resources:

  • ChooseMyPlate.gov: This website, from the U.S. Department of Agriculture (USDA), provides practical guidance and tools for making healthy food choices.
  • American Heart Association (AHA): The AHA provides resources on heart-healthy eating, including tips for choosing nutritious foods and creating balanced meals.

Marker 3: Breath

Hiding God’s Word: A Pathway to Purity

Psalm 119:11 beautifully captures the power of Scripture to guide and protect us. It speaks to the transformative impact of immersing ourselves in God’s word, not just reading it, but truly internalizing it, hiding it within our hearts. This act of internalization becomes a shield against temptation and a source of strength in our daily lives. It reminds us that the battle against sin is fought not only in our actions but also in the depths of our hearts and minds. By actively engaging with God’s word and allowing it to permeate our hearts, we can find the strength and guidance we need to live a life that honors Him.

The act of breathing is essential to life, and by connecting it to this powerful verse, we can infuse our very breath with spiritual significance. It’s a way to actively engage with God’s word, making it more than just words on a page, but a living force within us. This practice can help us cultivate a greater awareness of God’s presence and strengthen our resolve to live according to His will.

Further Reflection:

Consider these questions as you reflect on Psalm 119:11:

  • What are some practical ways you can “hide God’s word in your heart”? (e.g., memorization, meditation, journaling).
  • What specific areas of your life do you need God’s word to protect you from sin?
  • How does spending time in Scripture impact your thoughts, actions, and desires?

Resources for Bible Study and Spiritual Growth:

  • BibleGateway.com: A free online Bible resource with various translations and study tools.
  • YouVersion Bible App: A popular mobile app with various Bible translations, devotionals, and reading plans.
  • Blue Letter Bible: A comprehensive online Bible study resource with commentaries, dictionaries, and other helpful tools.

Marker 4: Thankfulness/Prayer

Releasing Worry: Trusting in God’s Provision

Matthew 6:25 offers a powerful antidote to the anxieties that often plague our minds. It reminds us that life is so much more than the material things we often worry about. It points to a deeper truth: that God cares for us, even for the seemingly small details of our lives. This understanding invites us to release our worries and place our trust in His loving provision. By combining prayer with a conscious effort to trust in God’s provision, we can find freedom from worry and experience the peace that comes from knowing that we are loved and cared for by a loving God.

We often carry the burdens of those around us, whether we are fully aware of them or not. This activity encourages us to lift our family, friends, and coworkers to God in prayer as we go about our day. As you pray, release your worries about these individuals into God’s hands, trusting that He hears your prayers and will provide for their needs according to His perfect plan. Intercessory prayer (praying for others) shifts our focus from our own anxieties to the needs of those around us. It also strengthens our connection with God, reminding us that He is a God who listens and responds to our prayers. By entrusting our loved ones to God’s care, we can find peace and release from worry.

Further Reflection:

Consider these questions as you reflect on Matthew 6:25:

  • What are the primary sources of worry in your life?
  • How can you practically apply the principle of trusting in God’s provision in your daily life?
  • What does it mean to you that life is “more than food, and the body more than clothes”?

These resources can support you in developing your prayer life and deepening your understanding of God’s Word:

  • Pray As You Go: A daily prayer app with guided meditations and reflections.
  • 24-7 Prayer: An international movement focused on continuous prayer. Their website offers resources and inspiration for prayer.
  • Upper Room: A daily devotional guide with reflections and prayers.

Marker 5: Practice

Offering Ourselves: A Living Sacrifice

Romans 12:1-2 calls us to a radical way of living. It speaks of offering our very selves as a “living sacrifice,” not in a literal sense, but by dedicating our lives completely to God. It emphasizes the importance of aligning our minds and actions with God’s will, rather than conforming to the pressures and values of the world around us. This transformation, achieved through the renewing of our minds, empowers us to discern and embrace God’s perfect will for our lives.

Gratitude is a powerful catalyst for transformation. Beginning with thankfulness opens our hearts to God’s presence and allows us to recognize His hand in our lives. The continuation of learned practices reinforces our commitment to spiritual growth and helps us integrate these principles into our daily routines. By consistently practicing these techniques, you will be actively engaging in the process of renewing your mind and offering yourself as a living sacrifice.

Take a moment to thank God for one specific blessing you are experiencing today. It could be anything, big or small:

  • Waking up in a comfortable bed.
  • Enjoying a delicious cup of coffee.
  • Spending time with loved ones.
  • The opportunities your job provides.
  • The beauty of nature around you.

Focus on this blessing and express your sincere gratitude for experiencing God’s gifts in your life. Let this spirit of thankfulness set the tone for your day.

Continue the Journey:

The journey of transformation is ongoing. Tomorrow, dedicate 15 minutes to practice one of the techniques you have learned from previous activities during a new walk. This could be:

  • Mindful Sensory Awareness: Paying attention to what you see, hear, smell, touch, and (safely) taste.
  • Nourishing the Temple: Reflecting on the food you eat and making conscious choices to honor your body.
  • Breathing in God’s Word: Connecting your breath with the words of Scripture.
  • Intercessory Prayer: Lifting up the needs of others in prayer.

These resources can support you on your journey of spiritual growth and transformation:

Route 2 Physical Activity markers (BMC)

Marker 1: Cardiovascular Exercise

“Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever” (1 Corinthians 9:24-25).

Activity: Get your heart pumping! Try alternating between easy (walking) and moderate (brisk walk/jog) or hard (sprinting) effort every 30 seconds until the next stop. Don’t want to keep time? Simply walk briskly, jog, or run to the next marker.

Marker 2: Upper Body

“But those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint” (Isaiah 40:31).

Activity: Complete 2-3 sets of 8-10 reps of incline push-ups, tricep dips (find a bench or low wall), and arm circles (forward and backward) before moving onto your next stop.

Marker 3: Lower Body

“Therefore, my dear brothers and sisters, stand firm. Let nothing move you. Always give yourselves fully to the work of the Lord, because you know that your labor in the Lord is not in vain” (1 Corinthians 15:58).

Activity: Complete 2-3 sets of 8-10 reps of squats and calf raises before moving onto your next stop. Bonus: lunge walk for 20 steps as you go.

Marker 4: Core

“…(But) God has put the body together, giving greater honor to the parts that lacked it, so that there should be no division in the body, but that its parts should have equal concern for each other. If one part suffers, every part suffers with it; if one part is honored, every part rejoices with it” (1 Corinthians 12:24b-26).

Activity: Hold a front and/or side plank for 30-60 seconds, then perform 20 mountain climbers and 40 high knees before moving onto your next stop.

Marker 5: Flexibility

“For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come” (1 Timothy 4:8).

Activity: Stretch! Reach down and touch your toes, pull each arm across your chest, rotate your upper body, look up, down, left, and right, and more.

Marker 6: Balance

“I know what it is to be in need, and I know what it is to have plenty. I have learned the secret of being content in any and every situation, whether well fed or hungry, whether living in plenty or in want. I can do all this through him who gives me strength” (Philippians 4:12-13).

Activity: Stand with your feet together, in tandem, or on one leg for 30 seconds each. Maintain your balance! Bonus: try these positions with your eyes closed.