Disclaimer: Always start any new physical exercise program carefully and gradually get use to it and check with your medical doctor to make sure it is safe for you to do or do it at your own risk.
I do an intense 1 mile meditative breathing in with 2 steps and out with the next 2 . I go more upright when breathing in deeply and lean a little forward when breathing out when doing the slower of two phases I alternate. I alternate between a faster and slower phase rather quickly. When doing my faster running phase I lean forward a lot like avoiding a low tree limb, this leaning forward created more body tension to help me push myself harder. The faster phase should tire you out quite quickly, while the slower phase is like a recovery phase, but is still intense. I do this intense 1 mile meditative run daily. I also do a two mile meditative walk every other day which is done similar to the slower phase of my run, but while walking.
On the days I am not doing my meditative 2 mile walk, I do resistant band strength training using both a heavy and medium resistant band together to make it quite difficult. I use really intense breathing with the same type of focus as my running making it also meditative. I also do a type of spin movement type dance meditative movement periodically at home to protect my personal space.
Also move my arms vigorously focusing on pushing my shoulders up strongly while doing my running, walking and dance type meditative exercises which helps get more blood flow to the brain.
I have been training hard for an extremely long time. Training hard everyday is extremely difficult. At the beginning you have to have more recovery time until your body gets use to doing a new very difficult training program. You may require 3 days a week or less done very carefully at the beginning. Takes your time to so you can gradually build up and get use to more intensity and duration/distance. 1 mile can be extremely difficult when pushing yourself extremely hard. Longer distance with less intensity may be easier. Just be extremely careful and pay attention to how your body is feeling. Having good spiritual programming also helps one have better intuition so one can tune into one’s body and reality better.
Emotions power the spiritual and the harder you push yourself, the more you will connect with your emotions. Pay attention to your emotions and try to adjust to handling more intense as you get stronger spiritually as a result of very challenging meditative exercises. You have to do this training program at your own physical and emotional risk. Take self responsibility for your own training.
Caution: Before you exercise warm up using a slower version of the exercise or some kind of safe movement exercise that gets the body’s engine going, but very safely. Then do some basic stretches. A squat type stretch and one side to side is useful. Always good to do research and see what may work best for you. When doing these intense meditative exercises, if you feel dizzy or have trouble with your balance, stop and gather yourself and do a comfortable walk until you regain your equilibrium. As you get better at it you will find squeezing your eyes close briefly while breathing out while concentrating on the challenging emotions you are feeling can help. You need to keep your focus strongly on your body and the emotions you are feeling when you do this run. If something is hurting you need to focus on it so as to prevent injury. If injury happen or is close to happening stop running immediately. Always try not to injure yourself. Body awareness is very important.
In the future I hope to start a new spiritual religion that can be of more help in coaching people directly in this physical spiritual meditative training and in helping people improve their spiritual programming. I have so many blog posts on this site that can help people improve on their spiritual programming so as to make it more reality based.
astrogoodwin Spiritual Website 