Eighty Eight Ways of Walking
By
Michael P. Garofalo
©
Green Way Research, Valley Spirit Center, Red Bluff,
California, 2012
All photographs are of Michael P. Garofalo
Eighty
Eight Ways of Walking
By Michael P. Garofalo
Index
1. Walk with a Cane
2. Read about Walking
3. Muscle Tendon
Transformation Qigong Exercises
4.
Chanting Cadence While Walking
5. Listen to Lectures
6. Magic Pearl
Qigong adapted for Walking
7. Walking
Around the Mind
1. Walk
with a Cane
Consider carrying a
cane or walking stick
when you take your walk. A simple wooden crook neck cane,
sized
correctly for walking, is easy to
purchase.
Carrying and using a cane properly while walking is legal in most areas and
locations in the world.
The purpose of carrying a cane or walking
stick while walking is threefold. First, you can do various exercises with
the cane while walking to improve your strength and flexibility in your
shoulders and arms. Second, if the terrain is rough or slippery, you can
improve your footing by using a cane or walking stick; and, this is useful when
hiking in the mountains, along riverbeds, or in rocky areas. Third, you
can use your cane to brandish against or defend yourself against animals or evil
doers.
A
cane
used for walking is usually a few inches longer that one used to support your
bodyweight when you are recovering from injury, coping with infirmities, or when
a person is weak from chronic illness or old age. Experiment a bit to find
the right size for a cane to use to match your stride while you are walking
briskly.
There are many exercises, drills, practice
sets, and
martial arts forms that make use of a cane, walking stick, or short staff.
I have provided a complete guide to this subject on my comprehensive webpage
titled The Way of
the Short Staff.
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2. Read
About Walking
Ideas, images, and stories can fill the
mind with the passion to walk. Information about the health benefits of
walking can help to get you out and walking. Tales of interesting walking
adventures can motivate you to plan for some long walks. Trail guides can
excite you about taking a challenging hike. Descriptions and historical
facts about city walks can draw you out on the sidewalks. The mind is a
very powerful force in making you want to walk more.
Take a look at some of the many
quotations I have
collected about walking, and read a few of the many valuable
books on the subject. The subject of
Walking
Meditation may be worth exploring.
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3. Muscle
Tendon Transformation Qigong Exercises
I practice and teach
Chinese health exercises
(Qigong, Chi Kung, Daoyin). One particular set, the
Muscle-Tendon
Transformation Classic (Yi Jin Jing Qigong), is well over a thousand
years old, and is popular with Shaolin Temple monks. I have prepared a
webpage on the
subject of the Yi Jin Jing, and have described a
set of exercises
that can be done while walking and using a cane. You might enjoy doing
these
Muscle-Tendon Changing Exercises while walking.
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4.
Chanting Cadence Walking Technique
Soldiers, when marching, build camaraderie by repeating a phrase called out
by a Caller in the group. The singing/chanting,
cadence songs, help
the group keep a steady pace. Children playing skip rope or clapping
often use cadence songs.
While walking, you might practice reciting your mantram,
reciting a verse of a favorite scripture, or reciting some inspiring sentence.
Choose a specific phrase and find a way to make that phrase work while using it
in a cadence song manner.
Most songs in 4/4 time work quite well for cadence walking.
I usually repeat the chosen phrase very quietly or
silently.
RF – Right Foot Comes Down, LF = Left Foot Comes Down
Smiling Kindness Healing Me
R L R L R L R L
repeat
Druga (Lakshmi,
Devi, Shakti, Goddess) Loves Me This I Know
Lakshmi Helps Me This I Know
R L R L R L R L
repeat
Om Mane Padme Om
R L R L R L R L
repeat
Phrase ? ...... / You're right
Phrase ? ...... / You're right
Phrase ? ...... / You're right
Phrase ? ...... / You're right
Sound off! / 1,2
Sound off! / 3,4
Cadence count! / 1,2,3,4,1,2...3,4!
repeat
The possibilities are endless. Be Creative!
For a discussion of the spiritual practice of mantram recitation
see:
Meditation:
A Simple Eight Point Program for Translating Spiritual Ideals into
Daily Life. By Eknath Easwaran (1909-1999). Nilgiri Press, 2nd
Edition, 1991. 252 pages.
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5.
Listen to Lectures
I used an audio-tape playback unit with Dolby for decades to listen to lectures
and music as I walked. But, times have changed for the better. The invention,
manufacturing, and retail sales of small electronic devices to play digital
recordings is a great advance for walkers. For the last five years, I have been
using the Creative MP3 players and
my favorite is the Creative MuVo v100 2GB MP3 Player. These Creative units come
with Creative Media Source software that enables you to take an audio CD that
you own and convert or “burn” the tracks on the CD into tracts in the MP3
format. I know that many people use I Pods or their new cell phones to store
digital recordings for the playback of MP3 recordings and many other uses.
These playback units are light, trouble free, have fast track selection and
control options, and produce high quality audio output.
I take my favorite lectures on CD and covert the tracts to
the MP3 format, or download MP3 albums or tracts from vendors, and then load the
tracks onto my Creative MP3 player. You can change filenames and manipulate in
Windows so that playback of tracts follows the order you want.
Plug in some good quality earphones or earplugs and you are
ready to walk and listen to an audio recording of a lecture. I prefer earphones
with a volume control slide switch in the cord to the headphones.
Few of us can afford the expense of going to a distant
retreat center or university to listen to master lecturers, professors, and
experts; but many of us can afford to purchase recorded lectures in the MP3
format and then listen to the same master speakers and lecturers in our homes or
as we take our long walks.
There are thousands of recorded lectures, workshop
presentations, sermons, readings, language learning, and inspirational speeches
in audio CD or MP3 or audiotape format. Every subject imaginable is
available. Expand your horizons, learn from the great teachers, be
inspired, acquire knowledge, improve your skills - all while to take your daily
walk.
This weekend (2/14/2010), for example, I am beginning to
listen to
Allan Watts' Out of Your Mind. Essential Listening from the
Allan Watts Radio Archives of over 100 radio broadcasts in MP3 format, @ $17.98.
MP3 Downloads from Amazon
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6.
Magic Pearl
Qigong Adapted for Walking
It would be quite easy to adapt walking with a cane and performing the exercises
of the Magic
Pearl Qigong while you are walking. I do this quite regularly as a
take my long morning walks.
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7.
Walking Around the Mind
I usually leave my home at around
5:15 am to begin my morning walk in the summer months. It is cool,
quiet, and the air is sweet and clear in the early morning hours. I
walk about 3.6 miles. A good portion of my walk is at an unhurried,
easy, and steady pace. I use some of my walking time for meditative or
spiritual practices (Sadhana). Just the walk itself is a
spiritual practice.
Before I begin my walk, I use a
Calling the
Quarters ritual for honoring and acknowledging the sacred space of
my environment.
Enjoy your walk as if you were drinking
water when you are thirsty, or eating a plum when you are hungry, or
making love when lust overcomes you.
Today, when you walk, try the following
imaginative exercise. Some might call it a contemplative exercise or
meditative practice.
Keep your eyes open so as to walk safely,
but don't focus or stare at particular objects.
Imagine what you look like from above if
you were in a balloon at various altitudes looking down at yourself
walking on the earth.
Imagine what you look like from below and
in front of you if you were a small animal or insect seeing you
approaching them.
Imagine what you look like from the sides
as you walk along. Vary the distance from you as a walker and the
imaginative person or animal looking at you.
Imagine what you look like from behind as
you walk away from the viewer. What does your backside look like from
10 meters, 100 meters?
Imagine what you would look like walking in a different season of the
year? We are imbedded in the context of the world, other things, the
ground, our place, the season, in the sunlight - and we are seen walking
in such contexts.
Imagine looking within your body and
seeing your heart beating, blood flowing through your arteries and
veins, your lungs rising and falling, your muscles contracting and
relaxing.
If the imaginative "viewer" were at a
great distance, could "It" even see you moving?
Draw your attention to how your walking
body would look from various angles and distances. As you shift your
viewing perspectives, does your mind change?
Imagine yourself as a viewer, witness, and
observer removed from your body.
Who is the "self" that can imagine
in this manner? Is it your ordinary mind, your ego, your social self,
an outpouring of your material essence; or, is the "It" or the "That"
which is self-aware that is something more profound, more expansive,
more miraculous? Are "you" doing the imagining? Is it the vast
interdependent matrix of beings that can imagine, reflect, witness
itself?
Play with these questions and ideas. Mull
over them. Smile. Walk on.
"According to most of the great
Eastern spiritual traditions, our inner awareness/energy, or
consciousness, is actually a limited, contracted form of the great
Awareness/energy that underlies, creates, and sustains all things. The
Upanishads call it Brahman, the Vastness. The sages of Kashmir Shaivism
call it Chiti (Universal Consciousness), Paramashiva (Supreme
Auspiciousness), Parama Chaitanya (supreme Consciousness), or Paramatma
(supereme Self). The great Shaivite philospher Abhinavagupta called it
Hridaya, the Heart. Physicists today call it the quantum field. In
Buddhism it is called the Dharmakaya, the "body" of Truth."
- Sally Kempton, Meditation for the Love of It, p. 31.
"Wherever you are is the entry point."
8. New Idea
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9. New Idea
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10. New Idea
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11. New Idea
Oregon Coast, South Beach State Park, 2010
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Cloud Hands Index
Valley Spirit Taijiquan
and Qigong, Red Bluff, California
This webpage was
first distributed online on January 2012.
This webpage was last
updated or modified on July 1, 2012.
©
Michael P. Garofalo, 2012, All Rights Reserved
Brief Biography of Michael P.
Garofalo, M.S.
Mike Garofalo's E-mail
Green Way Research
Cloud Hands Blog
Ways of Walking
Walking Bibliography
Walking Quotations
Way of the Short
Staff
Qigong (Daoist Health
Practices): Guides, Bibliographies, Lessons
The Spirit of Gardening
Chan (Zen) and Taoist
Poetry
Cloud Hands: T'ai Chi Ch'uan