These physical-mental-spiritual walking activities or walking exercises, are based on my walking practices and my research into the topic over the past 40 years.  I began my active and serious walking and hiking activities in 1961, studied philosophy as an undergraduate and graduate student, and began the study and practice of internal martial arts and qigong in 1986.  The Eight Ways of Walking program cannot lay claim to an ancient Eastern lineage, although you will find many references within this introduction to methods for improving one's health and advancing one's spiritual progress that are clearly grounded in ancient Western and Eastern psycho-spiritual and religious practices that use walking at their heart.  I also try my best to use scientifically sound fitness practices.    

The central practice of the Eight Ways of Walking is walking.  Lots of walking.  Hours of walking.  All kinds of walking.  Walking slowly, walking a moderate pace, walking at a staggered pace, and walking quickly.  Walking in a straight line, walking in circles, walking sideways, walking backwards, and more walking.  So, if you enjoy walking, and most do who give it an honest and serious try, you may find something of interest in the Eight Ways of Walking Program. 

Actually, this is a 64 Ways of Walking Program.  There are 8 Parts, with 8 exercises per Part.  All 64 exercises will eventually be published on this website and on my Cloud Hands Blog under the category of "Walking." 

These walking "Treasures," or useful physical-mental-spiritual walking activities, or walking energy cultivation practices are based upon my walking practices and my research into the topic over the past 50 years.  I began my active and serious walking and hiking activities in 1961, studied philosophy as an undergraduate and graduate student, and began the study and practice of internal martial arts and qigong in 1986.  The Eight Ways of Walking Qigong program cannot lay claim to an ancient Eastern lineage, although you will find many references within this introduction to methods for improving one's health and advancing one's spiritual progress that are clearly grounded in ancient Western and Eastern psycho-spiritual and religious practices that use walking at their heart.  

The central practice in this qigong method is walking.  Lots of walking.  Hours of walking.  All kinds of walking.  Walking slowly, walking a moderate pace, and walking quickly.  Walking in a straight line, walking in circles, walking sideways, walking backwards, and more walking.  So, if you enjoy walking, and most do who give it an honest and serious try, you may find something of interest in the Eight Ways of Walking Qigong.  

Just walk!!  

Relax and let the legs, hips, and arms begin their natural  work.  Don't rush at first.  Ease into your pace.  Breathe deeply and in a natural manner.  Open your heart to the world around you.  Raise your spirits up to the sky and seek some Divine inspiration.  Let your feet settle deeply into this Great Earth that is your home, your sustainer, your place and path.  Make up your mind to enjoy and benefit from your walk this day.  

Is walking really a qigong movement form?  A qigong movement form requires attention, alertness to the 
surrounding environment, balance, physical efforts, regular breathing patterns, the coordinated use of bodily parts, visual scanning efforts, relaxation, erect posture, the use of will and intention, and an inner smile.  So does walking!  So seek in walking those elements that have drawn you into taijiquan and qigong.  
 

Are you energized by your walking?  Are you revitalized by your walking?  Are your taijiquan and qigong improved by your walking?   Is your breathing improved by your walking?  Is your mood improved by your
walking?  Are your spirits lifted by your walking?  Do you find some peace of mind from your walking?  While walking, do you sense the Qi, Prana, Ki, vital energies, or life force awakening, flowing, and growing within your being?  Does walking integrate you with the world, expand your senses, make you whole? 

There is nothing special about walking, and at the same time everything special about this natural, healthful, pleasing, and essential activity.  Be thankful for this ability, and step out and on and on.  

Enjoy the sights and sounds of your outdoor walking environment.  Enjoy the views of the sky!   Look up at the heavens, the clouds, the sun, the moon, the mountains, the trees, the  birds.  Reflect on All that is Above. 

Enjoy the views of the earth!  Soak up the energy from the trees, shrubs, and grasses?  Relate to your human surroundings: houses, roads, animals, sidewalks, and other human beings.  Reflect on All that is Below.    

Pay attention while walking and be safe.  Be alert to any hazardous conditions in your walking environment.  Avoid dangerous situations while walking.  Avoid vehicular traffic if possible. Avoid tripping hazards.  Be Aware!

As you maintain your normal walking pace and practice outlined in Treasure 1, begin to experiment with the use of your head, and eyes, and vision as you continue to walk.  

Experiment 1)   As you maintain your steady walking pace, and in a safe manner, begin by turning your head to the right as far as comfortable and look down and to the back.  Pick some point on the ground and stare at that point.  As you walk forward use you eyes to stare at the point you have chosen.  Your eyes will move to the far right as you move forward.  When the reference point moves out of the line of sight, turn your head and look forward.   Repeat the movement to the left side.  Inhale when the head looks forward, and exhale as your head turns to the side.  Don't strain the neck or eyes.  Repeat the movement of looking back and down 3 to 6 times on each side.  What feelings do you have while looking backward and walking forward at the same time?    

Experiment 2)  Tuck your chin down towards your neck.  Don't strain.  Look at the ground around your feet and a few steps ahead.  Then, lift your head up and look straight ahead.  Move your head down and then
up for 3 to 6 repetitions. Move slowly.  Move gently.  Exhale as you relax and lower your head, inhale as 
you relax and raise your head.  Don't bend your head backwards.  What happens when you look straight
head, and what happens when you look down?  

Experiment 3)  Allow your head to gently fall to the right side, and your right ear to move towards your right shoulder.  Lift your shoulder a bit to meet your head.  Be gentle, relax and move slowly.  Then, slowly move your head back up to the center, head up, looking straight forward.   Do the same movement to the left side - moving your left ear down and trying to touch your left ear to your right shoulder.  Be gentle, relax and move slowly.  Repeat 3 to 6 times.  Look straight ahead during all the movements.  Exhale as you allow your head to tilt to the side, and inhale as your head moves back up to the center and upright position.  What do you see?  What happens?  

Experiment 4)  Allow your head to turn slightly to the right, your neck to bend down, and your eyes to look towards your right armpit.  Then, slowly and gently move your head back up to center and look forward into the distance.  Repeat this movement to the left side, look down at your left armpit, and then return your head to center.  Exhale as you bend your neck and turn your head down, and inhale as you bring your head back up to center.  Repeat the movement 3 to 6 repetitions.  

Experiment 5)  Relax and walk "naturally."  Observe how you hold your head, what you look at, and how your eyes and head move as you walk naturally?  What do you look at as you walk?  How long can you close your eyes and walk, and how do you feel?  How does it feel to walk with your glasses on or with your glasses off?