Warning:  It takes a lot of time(years)to develop the ability to handle this spiritual-physical exercise in its most intense form.  The body needs to be given time to adjust as to frequency, duration, and intensity of any intense type exercise including this meditative type.  One should consult a medical doctor to determine  if you have any conditions that could make this exercise unsafe in any way.  One may need help from  the guidance of  mental health professional who can check on the affects of these exercises on you!  These meditative exercise techniques is should be done at your own risk.  The spiritual has a really inner individual focus,  unlike science, and one has the accept responsibility for ones own actions and ones ability to sense intuitively what will work best for you.  Crisis always entails risk, and all effective spiritual exercise trains one to handle life at its most intense, so their will be risks, and one needs to do ones best to be vigilant so as to avoid serious trouble even when faces really tough challenges.  FEEL FREE TO SIMPLIFY OR BE CREATIVE WHEN USING THESE MEDITATIVE EXERCISE TECHNIQUES SO AS TO MAKE THEM MORE READILY FIT YOUR INDIVIDUAL NEEDS!

These first paragraphs below this one capsulate how to understand and do my most recent meditative techniques:  The dated paragraphs give one information on how my technique has varied over time and can give you some ideas on how to creatively adjust them to suite your current needs.

When doing a stationary meditation the main thing is to get in a comfortable position and focus on doing very deep intense breathing with enough focus to quiet the mind. You can tighten and relax different muscles in order to get more relaxed! Doing stomach crunches can relieve tension at times and is very effective.  Some shoulder movement can help one to get more blood to the brain so as to create a more intense spiritual state. I do most of my stationary meditation lying down! I will focus on what is bothering me emotionally or physically and get into the mindset of running a marathon! I have dealt with very painful physical and emotionally states by doing this until I pass out! My mindset becomes “how ever long it takes”! You have to practice doing it so you become better at it and gain the confidence in how well it works! Like any exercise you will have to gradually get your body and mind use to doing it!

When doing meditative walking, I really focus on moving my arms back and forth and my shoulder up and down, and lifting my legs up and putting them down precisely with quick short steps and a sort of side to side movement. The arm and shoulder movements help me to get more blood to the brain so as to put more intensity(effort level) into the meditative exercise.. I do either deep or rapid nose or mouth breathing(either in with  two steps and out with the next two steps or in and out with each step)which help to create the meditative state which does slow the body down! I do alternate  these breathing  styles when I tire quickly  when I stick to one due to intense effort at each. When meditative running  I’ll also alternate  breathing  styles.

I have in the past sometimes shut my eyes periodically pretty tightly at times within the breathing cycle which is mostly focusing on 4 steps at a time. Shutting the eyes tightly can help relieve tension and alleviate ocular headaches that can result from the intensity of the exercise! When I shut my eyes I can connect/tune into more with the emotions that I tend to pick up from the outside world when I open my eyes! Also while doing these exercise I can focus on emotions(including anxiety) I have been affecting me in recent times and have a positive impact on them and those who are associated with them!  I  find the body reacts differently spiritually when the eyes are closed especially when in a meditative state. I also will sometimes intensely open and close my mouth without closing completely on the teeth! I do this in rhythm with my breathing! I find breathing through the mouth(not the nose) is sometimes required to make this work well. Also one can walk with your feet a little wider apart than comfortable which adds to stability and requires more focus/awareness to do.  You try to focus to the point your mind becomes quiet(in the zone) at times. But, the mind will often have to do some thinking and figuring things in your life out while doing these meditative walks.  One can also do a meditative  walk while  breathing in with one step and out with the next one.

These meditative movements are  cat-like movements with a dance type quality to them!  When doing my meditative walk, I can quickly transform my energy in order to speed up or sprint when it is helpful to avoid certain situations or get across the street quickly and make walk signals in time.  The energy I run into can feed into these sprints!   The sprints are also good survival/fitness training!  This meditative techniques is extremely advanced and intense because I designed it over almost 4 decades of effort using a lot of experimentation and trial and error. It is unlike any technique out there!!!

When doing a meditative running you use a similar technique as when meditative walking but with more speed while breathing in with one step and out with the next or even in and out with each step, bit with more of a running techniques. You can also use the same technique of the alternating styles mentioned above for meditative walking, but while running. But meditative walking can be very similar to running because of the rhythm to the movement although done slower.  I do stationary type meditation when ever I feel I need them and for as long as I feel I need to!  I focus more on quality than quality! I do crouch down a little and lean a little forward in order to create enough tension to help me run faster especially in short bursts. I can not hold this position long, since it can strain my back. Always  be careful and try to gradually get use to tougher routines.

Here’s a history of how I changed my technique over time. Different techniques work for different people and at different times:

4/30/19  I am focusing more on side to side movement and using my toes more to lift my feet to enhance the speed of that movement.  I am also focusing on breathing in and out more vigorously with the intense  jaw movement helping me do this.

5/10/19  I am making an effort to spread my feet farther apart which helps with balance and ability to do quicker steps with added quicker side to side movement.  Also opening and closing my hand with each step which is a technique I have used previously.  focusing on ones toes and hands(peripheral body parts)  helps one get more of a whole body meditative focus.  The focus on the toes and foot movements also help one stay grounded.  Meditative walking is sort of like dance and does help you gain more control of ones body which is helpful in many athletic pursuits and to move well when in a crises situation.

8/24/19  I now do quite a few meditative walks a day!  I have done up tp 14 miles(once) with 7 two mile sessions!  I use side to side motion with short quick steps trying to move my shoulder up and down as quickly as I can which helps quicken the steps.  I will squat a little to increase tension and help increase how many steps I do!  I do breath in and out with each step so the more steps the faster I must breath in and out!   If I get any pains I try to increase how hard I breath.  I can stop at “don’t walk” signs and then(while waiting) do a standing meditation focusing on breathing hard and moving my shoulders rapidly alternately up and down,  while bending my knee and connecting with the stillness around me.  When the opportunity arises I can mix a few short intense sprints in(I am conditioned to handle these)!  I do my meditative training on the mean streets of Vegas(with some crazy people to deal with) and have to deal with traffic too and will race across intersections or to avoid danger when I feel like it will work well!  I will feed off the energy around me.  I feel safe because I know my body is conditioned to handle almost anything!

11/15/19  I now jerk my shoulder up intensely with each rapid short step! This intense shoulder action creates more side to side motion helping me land these quick precise steps! I do focus on 5 steps at a time and making the most of these intervals of time!  I lean forward before each 5 step cycle which speed up my steps and uses my toes a lot to propel my back and forth and forward movement!  Since I breath in and out with each step my breathing becomes even more rapid and also my nervous system is really activated and felt especially around my neck!  I try to move with the type of attention to stepping in a way that helps me focus on every sound in my environment like my survival depended on me to do so.  I continue to strongly open and close my eyes especially at the beginning of each 5 step cycle and use intense jaw action in conjunction with my breathing! I also continue to do some standing meditations and sprints when conditions dictate them!  The meditative exercise is an exercise that is suppose to make one more spiritually sensitive in a way that will help one to pick up on anything psychically that is of the most vital importance to whatever task of real importance that one is trying to achieve.   We have so many serious problems in this world that impact people personally that need to be adequately dealt with!  Also we have so many psychological/spiritual problems within the individuals on this planet that also need people extremely well trained spiritually to help them deal with them!

1/3/20  On  DEC 20th 2019, I started running again( 3 miles every day).   I recently had the flu, but did not let that stop me! My “neurologically different” body does best when I push the edge! I would not have survived as long as I have in this world which is very hostile toward me, if I did not use my extreme approach guided by my well trained intuition! My spiritual mindset has to be better than others! Most people in this world have no idea how much further they could evolve spiritually and are just passively guided by the spiritual fads of the times with out much deep thinking about how much this limits their potential!  When I run, I swing my arms and shoulders as vigorously as possible which makes the run more “meditative” and improves  blood  circulation  to the brain.

May 13, 2021:  I now am doing a 3 mile meditative run and a 3 mile meditative walk daily. I breath very deeply and intensely usually breathing in with 1 steps and out with the next 1 to 2 steps.  I do run up a steep hill and down one.  I will put do intervals of extra speed at times especially when I feel it is a good idea based on the circumstances I encounter.  I walk the same course, but the opposite direction. I breath in and out with each step and try to glide along with short careful steps.   In my meditative walks and runs I do use other techniques mentioned earlier like closing my eyes tightly and opening and closing my mouth to help relieve tension.  I do also focus on the emotions and thoughts that I need to process.  Also with both my running and walking I put a lot of emphasis on moving my shoulders up and down which enabled more blood flow to the upper body and brain which helps me to really be focused mentally and spiritually on what I am doing.

12/13/21  I now do a 2.5 meditative run/walk starting out hard and gradually slowing down to a walk every day. This run is never very fast, but I mixed sprints in when circumstances help motivate me like traffic or a barking dog.  I also do at least one 1.5 mile  meditative walk a day. I do them while breathing in and out with each step. I spread my feet a little farther apart than normal running or walking and strongly focus on side to side movement and fast up and down shoulder movement.  I pick up strong emotions these days and I focus on them and crouch a little for four steps relax briefly, and then immediately crouch again. This crouching create tension which intensifies the run or walk. My step are short and very quick and I will shut my eyes tightly and used intense up and down jaw movement to impact the emotions I am feeling. I do not close my eyes so much I can not keep track of where I am going and maintain my safety. I think of myself as a spiritual warrior taking on the toxic emotions that are sent my way and impacting them.and the sources of them in a way that is positive for the world.

4/5/22: I am doing a slow meditative Walk of 2 miles lately focusing on alternately  on deep breathing: breathing in with 2 steps and out with 2 steps and rapid breathing: breathing in and out with each step. I use shorter steps when breathing more rapidly and move a little slower. I do a similar breathing technique when running hard. I do sprints mixed in my run while using the deep breathing of in with two steps and out with the next two.  When I run slow which can be like a fast walk at times, I breath in and out with each step. I do use vigorous  arm am shoulder movement that sort of help massage my neck and increase the blood  flow to the brain..  l often make the main meditative focus be these arm movements.  I do a variety of meditations daily, trying to do why I feel I need, while allowing energy for other important things I  need  to do in my life. 

11sep22:  I am mixing  meditative running,  walking, and sprints  during my early morning meditative exercise.  I do three breathing techniques.  In and out with each step when running really slowly.  Breathing in with two steps and out with two steps when running faster and sprinting. And breathing in with one step and out with the next when walking slowly and carefully.  I do crouch for short times when doing my meditative running which strengthens my buttock muscles and helps me push myself a little  harder.  You have to be really careful when pushing the edge with these exercises and gradually get use to their intensity of over time.

23sep22: You can sit back in an easy chair or any chair so that you can rock back an forth while using ones stomach muscles,  breathing in when moving forward and out when  moving backwards. This meditative  movement  exercises the muscles used for stomach crunches. The stomach  muscles are important ones to develop and often ignored.

16Apr23: I now do an early morning mile meditative run every day alternating between breathing in and out with each step and breathing in with two step and out with the next two steps.  I alternate with 8 steps at a time with each breathing technique.  When doing the breathing with one step and out with the next I crouch down a little bit to get my glutes and back more involve. Also lean forward a little. I pay attention to the cars passing me by and try to use the energy from them to help me push myself even harder. Try to sort of suck all of the energy out of the air. Try to be in sort of a crises state focusing on quick fast careful steps and quick intense shoulder and arm movements. Side to side movement helps one make shorter quicker steps. I try to focus on what emotions I have found challenging lately in all my forms of meditation…………………………………………I  also do a 2 mile late afternoon or evening meditative walk. With these I breath in with one step and out with the next. I do short quick steps, but since I am walking one foot is on the ground which is the rule for race walking, although I do not move forward as someone who is racing.  I move rapidly from side to side and do use my strong shoulder and arm movements to help this happen.  I lean forward to help make the steps become more rapid and try to make it a rhymic dance type movement. I spread my leg a little more apart than is normal, but try to be careful not to do overdo this and create knee problems.   Always have to be aware not to hurt oneself.  One needs really good body awareness.   It is so easy to hurt oneself when doing something extremely intensely.   When doing this meditative walk and really focusing on the most intense emotion I have inside me it really gives me a laser type focus which makes me really notice details and get a sort of telescopic vision. I try to focus on a point way in the distance, but at the same time be able to quickly switch to what is in my immediate surroundings when needed.  One can trip if one does not have good awareness of one immediate surroundings, also have to keep track of cars or other potential dangers. I can readily sprint or completely stop in order to avoid potential dangers.  In other words needs to maintain a super alert state which should happen automatically to quite a degree because of the intensity of this active type meditative state. I do close my eyes very tightly  to relieve excessive tension and prevent occular headaches  when doing any very intense type of meditative.  WARNING: One should start with simpler meditative exercise before taking on more advanced ones.

It takes a long time to get good at this meditative movement exercise, but I have trained hard a lot of ways in the past including marathons which I have run two official ones back in early 2006, so I knew about training hard from my past experiences, but spiritual training is a lot rougher, since training oneself extremely hard emotionally(spiritually) requires this training in order to condition the body to handle and heal the intense traumas that often comes with living in a really challenging physical world.  Emotions power the spiritual and one must overcome(heal) ones emotional and physical traumas in order to become more effective spiritually!  So many people are negatively triggered(upset) when certain sensitive subjects come up!  This world is full of conditions that can be abusive to ones emotional wellbeing and leave emotional scars!

In order to positively handle all of the spectrum of emotions and thus gain the spiritual balance and grounding required to get the most out of oneself, one must develop the overall emotional strength and will power  needed to direct ones desires in a way that one can be in the kind of shape(emotionally and physically) to take on the really intense problems that this modern world is so full of!  One spiritual programming/theories must be reality based enough to be able to handle the hard dose of reality(difficulty) that this type of training involves.  So many spiritual beliefs are escapist in nature and prevent people from handling life at it most difficult really well spiritually!  That is why this world is so backward spiritually.  Improved spiritual training required one improves ones spiritual theories and not be locked into the beliefs of the past!

This physical reality is what keeps us grounded and able to survive in a very challenging world. When we meditate we need to mobilize our serious survival(grounding) energy by putting an intense focus on doing very careful precise footwork. This precise footwork should mobilize your vigilant energy which should help you to quiet your mind more so that you can focus strongly on your surroundings similar to a cat doing its crouching movement while hunting.  One spiritual programming needs to advance with beliefs/theories that are better able to connect with this physical reality we exist in right now! This reality is very challenging and at time can challenge us with a lot of discomfort or pain. We have to have spiritual beliefs that put the focus very strongly on the type of challenging reality we exit in and away from anything that represents escaping from it. I have blog posts all about this on this site!

I do channel my sexual energy spiritually  through  meditation to support my spiritual mission. I use stomach crunches to help  deal with sexual tension when faced with it. My meditative exercises do tend to eat up sexual energy because of how hard I push them. Not everyone needs to push the edge as hard as I do. Sexual exercise can help you increase your sexual energy and learn to control it so it can be used spiritually.   Learning not to orgasm can help you control this important energy.  Doing crunches or tightening and relaxing various  muscles can help you fight off orgasm while stimulating yourself sexually.

I am very body positive  and have no problem  with the human body in its natural state. I do so much physical spiritual  training  that tunes me into my body and the natural world it connects  with me. I love  a healthy human body in its natural  state. I do thing we need to become more comfortable  with our sexual desire and the positive/healthy expression  of it.  So many problems are caused in this world  when emotions and desires are not directed in a way to create positive and healthy results in our lives and in this world. Meditative  exercises  can help us control our desires and emotions  so as to express  them in a more positive  and healthy way.

Here is some thoughts  on relaxing the body so as to better be able  to sleep: You have to lie down  and focus  on breathing  deeply.  You can get in a position  sitting  up a little  bit so that it is easy to do stomach  crunches  so as to help release tension.  You can alternately tighten  and relax different muscles.  You can move your  feet  alternately  back and forth  or up and down.  This is like a type  of yoga. Any rhythmic body movement combined with deep breathing will help  release tension.   Masturbative exercises can help if you have sexual tension.  You have to burn up any extra energy  you have in  your body.  Rhythmic  dance movement  combined with rhymic breathing may help.   Pacing back and forth is like a type of meditative exercise. Rocking your  body  in a sort of sitting  position while focusing  on your breathing can help. A lot of meditative  exercises  may seem like what someone  with psychological problems would  do as a symptom.   But that does not mean it is not a type of meditative coping  technique. You have to tire the body out, so that it really  wants to go to sleep.  Meditation can be really hard work. But hard work can pay off. Being able to get yourself  into a low energy state can help your body relax so it can sleep.  Also a healthy diet does help with vitamins  and minerals  supplements.  A good  multivitamin  is a start. Read up on nutrition.  Figure out what diet works best for you.  You have to develop  your intuition,  and become  good at trial and error