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June 1, 2006
Starting on August 1, 2009, this webpage is being developed and maintained at The Eighty Eight Ways of Walking webpage.
© Green
Way Research, Red Bluff, California, 2006
By Michael P. Garofalo, All Rights Reserved.
Eight Ways of Walking Qigong
The Eight Million Footsteps Qigong
While enjoying my regular walks, I also delight in doing a number
of supplementary
movements to relax, loosen up,
stretch and energize various muscles,
ligaments, tendons and joints in my body. All the movements are done in
a relaxed, easy
going,
soft, and non-aggressive manner. As with all qigong methods, the specific breathing
patterns, specific instructions for the use of the eyes, and specific visualization and imaginative exercises are
coordinated with the movements. The intent of these 13 Treasures is
to contribute to your good health, improve
your chances for longevity, increase your vitality, engender a positive and
creative mental attitude, help you attain
inner calm and equanimity, and to point out a few spiritual and mystical
pathways you might choose to follow. All
of the exercises, drills, experiments, reflections, and techniques
described below are collectively referred to as
the Eight Ways of Walking Qigong
program.
These walking "Treasures," or useful
physical-mental-spiritual walking activities, or walking energization
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.
This exercise set is designed for use by intermediate Qigong and T'ai Chi Ch'uan
practitioners. Before you
begin doing the Eight Ways of Walking
Qigong program you should be able do the following three activities.
First, you should
be able to walk comfortably for up to 90 minutes with continuous effort at a moderate pace
of 20 minutes per mile or less. Second, you should
have learned to do some type of qigong
form and
have
practiced the form
for over 100 days. Third, you should be able to do one Taijiquan short
form on
your
own, e.g., Beijing-Yang style 24, Cheng
Man-c'hing's Yang style 37, Kan Gui-Xiang's Chen Style 36,
or Chen Xiaowang's
Chen style 19, or an equivalent
portion of a longer form, etc..
May everyone benefit from our playful walking adventures.
May everyone find their
measure of good health,
growing well-being, contentment, inner calmness, and insights while engaged in
some aspect of the
Eight Ways of Walking Qigong program. Let us begin - and step
out for a long walk.
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The Eight Ways Walking Qigong
The Eight Million Footsteps Qigong
2. The Wise One Opens Her Eyes
1. The Wise One Just Walks
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.
Throughout your walk you should try to feel shoong - relaxed, light, agile, supple, open,
balanced, and energized.
Walk softly! You should leave your troubled mind and turbulent emotions back at work or home, and walk with a
calm, tranquil, and attentive
consciousness. Cultivate a delicacy of spirit. Maintain some awareness of the
sensations, feelings, and state of your body. Enjoy the world with all your senses. Seek to maintain a gracefulness
in your movements,
and seeking
for grace from Above and Below to allow your spirits to soar.
I recommend you walk outdoors rather than on an indoor track or
on a treadmill walking machine. Nevertheless,
walking indoors has definite advantages during some weather conditions or
environmental circumstances, and
walking indoors is better than not walking.
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!!!
Little more needs to be said other than "begin" or "do it" or "make up your mind to take a walk, and walk."
Scores of books and thousands of articles have been written about the art,
science, benefits, playfulness,
adventures, philosophy, and joy of walking. I recommend that taijiquan or
qigong practitioners read the following
three books about walking:
Tai Chi Walking: A Low-Impact Path to Better Health. By
Robert Chuckrow, Phd. Boston, Yang's Martial
Arts Association, 2002. Index, 138 pages, 40 illustrations. ISBN:
188696923x. Mr.Chuckrow was a student
of Professor Chen Man-ching, and is a long-time Yang
style taijiquan practitioner.
Way of
Walking: Eastern Strategies for Vitality, Longevity, and Peace of Mind.
By Jacques
Moramarco,
O.M.D., L. Ac., with Rick Benzel. Chicago, McGraw-Hill/Contemporary Books, 2000. Resources, 213 pages.
ISBN: 0809225867.
The
Spirited Walker: Fitness Walking for Clarity, Balance and Spiritual Connection.
By Carolyn S. Kortge.
Harper San Francisco, 1998. 272 pages. ISBN: 0060647361.
Walking Meditation:
Bibliography, Links, Quotations, Resources
Index to the Cloud Hands Website
2. The Wise One Opens Her Eyes
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?
Experiment 6) Observe how you react to other pedestrians
or other animals walking about. At what distance
are you reacting to other walkers or animals? How to you feel as they come
closer?
As you continue to walk forward at a steady and determined pace, reflect on the following:
Reflection 1: Think of a qigong
form you practice. How do you use your head, eyes and vision in some
of the
movement forms or postures of that qigong set? Do your eyes focus on
a particular point during the particular
movement or posture, take a wide angle vision, or just wander? What are
your eyes focused on in "Picking Up
the Moon from the Bottom of the Sea" in the Yang
Taijiquan form? How do your eyes move while doing
"Pressing Heaven with Two Hands" in the Eight
Section Brocade qigong form?
Reflection 2: Is the world you gaze at "the
world" or "your world"? To what extent is anything
you see independently
real or inter-subjectively real? How do you "see" things?
Can you change your "point of
view." Isamu Noguchi once
suggested that "We are a landscape of all we have seen." How do
you "view" various matters? What is your
"perspective?" Is seeing believing, and/or do you believe in
states of being that you cannot see? Think about the
many ways in which vision is used as a metaphor,
and its domination of our sensory and psychological consciousness.
The Catholic philosopher, Teilhard De Chardin, once said "The whole of life
lies in the verb seeing."
Reflection 3: Do some reading about the vision systems of
various animals. How and what do they see? Can they
see in color, are they nearsighted or farsighted, what is their angle of
vision? What kind of visual consciousness does
an owl possess? How does moving and acting affect one's vision?
Heinz von Foerster, a system's theorist, once
observed that "If you
desire to see, learn how to act."
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The Deer: The Five Animal Frolics (Wu Qin Xi)
Diabetes Therapy - Exercise: Taijiquan and Qigong
Direction of Movements in Taijiquan and Qigong
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Eight Ox Herding Songs - A Ch'an/Zen Parable
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Entering Tranquility (Ru Jing) Meditation
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