Meditative walking and other forms of meditation link

https://astrogoodwin.wordpress.com/2016/10/04/meditative-walking-developing-a-stronger-spiritual-connection-with-the-physical/

Brains are required to push oneself extremely hard spiritually

People often think that people can work extremely hard at something and get nowhere.  But, what is really true is that one can not push yourself really hard if one does not know what one is  doing.  My really challenging spiritual/meditative exercise techniques enable me to get a lot more out of myself without harming myself.  When one pushes oneself really hard it is so easy to injure oneself.  People who work hard, but do not get smarter at how they do it will reach a point where if they push harder they will be unable to stay on the fine line that is required to keep them safe.  Ones needs to program oneself as to the smartest/best ways to do things safely.  When it comes to the spiritual which is wholistic one must have a strong grip on reality and really be tuned into how the spiritual actually works in order to safely push oneself extremely hard.  One also has to understand the physical/biological mechanics of meditation well enough to figure out how to get oneself safely into a really intense emotional/spiritual state and be able to handle it well.  One needs to have the knowledge in the area of physical fitness and nutrition in order to do what it takes to become healthy enough to handle the stress that comes with dealing with really intense and the difficult emotional/spiritual  states that really intense meditative states can put you in.

All strength comes from the physical, since the physical is hard and resistant.  Really effective spiritual training will strengthen ones physical connection with the spiritual and ones grip on the hard reality that we exist in in this physical world.  My meditative walking technique and my dumbbell swing exercise with its intense meditative breathing is really good at connecting one with the really hard part of reality we exist in.  Spiritual character and backbone does not come easy and requires really effective training techniques and the spiritual theories that give one a reason to put up with how difficult/torturous they can be.  Often people who do intense physical exercise refer to it as torture, but they are often not motivated with the most serious spiritual purpose for doing their exercise routine.

Effective spiritual exercise has to be so extremely rough,  since the spiritual deals with our reality at its roughest/harshest and the trauma and emotions that result from it.    We have so many serious problems in this world and those who truly understand these problems and really want to make a positive difference here will readily want to program themselves with the type of spiritual theories that will enable them to connect with our reality at its roughest and deal with the type of torturous spiritual training that can give them the spiritual strength and awareness to become capable of contributing in a really meaningful way to transforming this planet into a more humane place to exist on.   A lot of good  knowledge trial and error is required to become smarter in how you train yourself spiritually so that you can push yourself extremely hard and do so safely.  When pushing the edge spiritually one has to balance on a really fine line and one really has to know what one is doing in order to do this!

Here is a link to my blog on meditative exercise techniques with link to my dumbbell swing exercise provided at end of it: https://astrogoodwin.wordpress.com/2016/10/04/meditative-walking-developing-a-stronger-spiritual-connection-with-the-physical/

The importance of being grounded in this “insane” world

So many spiritual beliefs(theories)that dominate on this planet tend to tune people out quite a bit spiritually from the very challenging physical reality all that are reading this are a vital part of.  We are incarnated in a physical reality that can really test how well our spiritual beliefs/theories really work.  So many spiritual beliefs/theories tend to sort of slander this physical reality or discredit its value and prefer fantasy type beliefs that envision a better type reality that is easier to handle as an afterlife/existence.  People often have spiritual beliefs or theories that distract or remove their focus away from the important challenges that this world offers us as a means to help us grow further spiritually and give us a serious purpose to help us get the most out of what positive value we can develop and contribute to making this world a better place to exist in.

Delusional spiritual beliefs  can be intoxicating like an addictive drug that puts one into a “feel good” state that has not been earned by doing the hard work in order to make one really healthy spiritually and physically and capable of contributing something of real value to a world full of so many serious problems that are not being properly addressed.  Permissiveness, over indulgence, and the desire for  instant gratification tends to weaken people spiritually and make them less responsible and disciplined and unable to carry a reasonable amount of the burden of transforming this world into a place we can really  be proud to be part of.  So many people desire to escape from this world spiritually rather than directly face their responsibilities to do their part to address the really messed up conditions that exist here that are rooted in the spiritual.

We can not adequately address the serious problems that exist on this planet if we can not handle the emotions and pain connected with them.  The truth is often quite painful, but the pain is worth the price of gaining the spiritual strength that enables one to handle more of the truth and thus enable one to be able to be a lot more constructive at finding and implementing solutions to serious problems existing here on this Earth.  The stronger and more aware one is spiritually the more one can handle the painful/challenging side of life.  Pain can really test how grounded one is spiritually.  The spiritual is powered by emotions, and the people who are the most effective are the ones who can not only handle really intense and difficult emotions, but channel these emotions to make really positive things happen in this world.  When one can really feel the emotions related to a extremely difficult situation or serious problem, one can do a lot spiritually to transform the situation.  Meditating on difficult emotions enables one to not only transform these emotions in a positive way, but impact the source of these emotions in a positive way.  Prayer/meditation can be used to help people in trouble provided one has a good spiritual connection with them and what their challenges are.  But, one can only help people who desire that help and are open to improving on the inadequate spiritual beliefs/theories that contributed to their problems.

One can train oneself to become able to handle really intense spiritual-spiritual states.  Challenging spiritual/emotional states always have an impact on oneself physically due to the stress involved.  Intense physical exercise when combined with intense meditative breathing techniques can condition oneself spiritually and physically to be able to handle extremely difficult(torturous)spiritual states.  People who exercise hard often refer to their exercise sessions as torture.  I have blog posts on the dumbbell swing exercise I do for 6 nonstop minutes that I developed in order to help me handle the most intense and difficult emotional/spiritual states possible without adversely affecting my health!  When one becomes really strong and grounded spiritually it becomes a lot easier to resist harmful temptations and to do what is healthy in ones life when it comes to diet and exercise.  One can develop the ability/intuition to find the diet and nutritional supplements that help you to handle pushing yourself extremely hard physically and spiritually.   One can develop the spiritual theories and mindset that can help one to handle extreme spiritual and physical states and still be able to sense intuitively what one can safely get away with.  One has to be able to become very vigilant(aware) and careful when one is pushing the edge an awful lot spiritually and physically.

Also required in order to handle this challenging physical world we are such a vital part of is the ability to function spiritually in a very low energy state.  In a low energy state the spirit becomes a lot more sensitive and aware spiritually.  In order to have a great deal of spiritual control over oneself, one needs to be able to adjust ones energy to the requirements of the situation you find yourself in.  Also when you push yourself very hard doing things that require a lot of energy one needs to be able to rest and recover which is best done spiritually in a love energy state.  Healing from an illness often requires that one not eat much and lower ones blood sugar quite a bit. In times of crisis one often needs to go from high energy state to low energy state quickly based on the situation.  Sometimes it is best to sort of disappear from the scene and let others take over while you recover and evaluate what you need to do next while in a very aware/sensitive low energy spiritual state .  I use slow intense meditative walking with short quick steps, shoulder movement and rapid breathing to enhance my ability to function in a low energy state spiritually.  I find meditative walking help my stationary type meditation work so much better.  I have blog posts on this site dealing with all forms of meditation.  Here is a link to one of them:   https://astrogoodwin.wordpress.com/2016/10/04/meditative-walking-developing-a-stronger-spiritual-connection-with-the-physical/

I have developed spiritual theories and techniques through a really intense spiritual focus over a lifetime especially over the last 30 years.  I am almost 65 years old, so it has taken me a lot of time to get where I am at now.  My spiritual theories and techniques have helped me develop an astrology system that has a great deal of spiritual understanding represented in its formulation!

Stretches, dumbbell warmup & 6 minutes non-stop 2-hand overhead behind back dumbbells swings

WARNING:  All the intense meditative/physical exercises I do require a body that is conditioned and able to do them safely.  They require a period of adjustment as one needs to gradually get use to them as to their frequency, intensity, and duration.  Although my spiritual focus requires I try to inspire people to do what it takes to improve their physical and spiritual wellbeing,  I am not a medical/health-care professional.   Important: Before starting any new diet and exercise program please check with your doctor and clear any exercise and/or diet changes with them before beginning.  Do this exercise at your own risk and do them carefully.  Better to start out slow and gradually get use to them.   The intense type training I am able to do came as a result of decades of intense physical-spiritual training.   The most intense type spiritual-physical exercises are for people who have an extreme spiritual focus in their lives that enable them to handle the years of training required,  along with spiritual sensitivity and body awareness needed to prevent them from hurting themselves.

I eat something to fuel my dumbbell swing exercise routine, and then about 2 hours later drink some water  and started exercising.   I first do  careful stretching movements holding them very briefly covering all muscles for about 5 minutes, then some light weightlifting(warmed up using 20 lb dumbbell and arms for about 2 minutes doing all types of movements a few times in standing position), then do dumbbell swings,  and 5 minutes more of stretching, followed by a  mile slow meditative walk(breathing in and out with each step/arm movement). [Updated 10/25/15 to no longer  walking or running at the end of this routine-do meditative walk(s) later in the day)  I do as many 2-handed overhead modified(bending elbows when lifting dumbbell overhead, limited squat, and extended to behind head) 20 lb dumbbell swings as I can do in a total of 13 minutes(11/2/15 cut to 12 minutes, 11/30/15 cut to 11 minutes, 12/7/15 cut to 10 minutes, 12/16/15 cut to 9 minutes, 12/20/15 cut to 8 minutes-less minutes more intensity,  3/20/16 cut to 6 minutes with even more intensity per minute) of nonstop cardio! I do these with my eyes closed at times while breathing in and out 6 or 8 times with each dumbbell swing. I do move my head looking down on the high part of the swing and looking up when on the low side of the swing which massages my neck.  10/4/15:  Found out that the dumbbell swings I do are called Barbarian Swings. 1/25/17: I am now breathing in and out 15 times per swing and doing a deeper squat to give me the tiny bit of extra time to make this possible.  4/16/17: I am now often doing quite a bit more than 15 times in and out breaths per swing during my routines.

When I close my eyes during my dumbbell swings and with every few steps with my meditative run and walk, I try to tune into what ever emotions I can pick up or feel.  Recently, I have started quite forcefully opening and closing my jaw with each breath without bringing my teeth together while doing the dumbbell swings and also really focusing on the clock and how slow the minutes are going by.  I try to put myself in the most intense and difficult physical/spiritual state while being really careful not to overdo it and hurt myself.  I have to put all my spiritual focus into this dumbbell swing exercise in order to do it, so it becomes very much a meditative exercise as a result!

I have carefully worked up to this dumbbell swing routine for a period of four years as of October 2016..  I was in pretty good shape before I got started.  So it took me quite a while to condition myself to where I am at right now.   I have a blog post on the history of the dumbbell swing:    https://astrogoodwin.wordpress.com/2015/02/03/history-of-my-overhead-2-handed-modified20-lb-dumbbell-swing-exercise/

9/26/15:

  • The swing as I do it works real well for me! That is why my body can handle it everyday. I am really strongly in tune with my body due to all the meditative training I put it through. I often disagree with the experts as to what works best for me! I actually believe I have quite a bit of expertise in this area, since I have put so much intense focus here over a lifetime. I plan on training others to do it. They can actually start without a dumbbell and gradually get the body use to handling a heavier dumbbell. They can adjust their technique to what is comfortable for them. This upper body cardio exercise with its head and neck movements I feel helps the circulation to the brain improve and allows one to really push ones limits as to what difficult states the body and mind can handle both physically and spiritually.
  • My focus on upper body cardio, has taken away from being able to focus on running. But, I do well with my meditative walking which can be done in a fatigue state with the shoulder/neck movement giving my brain the extra circulation to allow me to do it while fatigued. My focus is on the spiritual, not on being an athlete. But, I am very much an athlete as to being able to perform spiritually which requires the body be in condition to handle an awful lot of stress.
  • 2/2/16  I changed my schedule and am now doing my dumbbell swings around 6 pm every day!
  • 2/16/16 My afternoon schedule varies from day to day.
  • 4/6/16 I have been varying my schedule from late morning to afternoon depending on when I can fit it in.
  • 6/9/16 I start out now breathing in and out 10 times per dumbbell swing(do not last very long)and then do all but the last minute breathing in and out 8 times per swing.  The last minute I breath in and out 9 times per swing or more due to how slow I do them.
  • 12/27/16 I start out now breathing in an out up to 15 times per swing and will alternate between 15 and 12 per swing for a short time.  After about a minute I settle into a continuous 12 in and out breaths per swing.  The last minute go down to 9 in and out breaths per swing.  I have definitely gotten better as to how many breaths I can take with each swing.  It is an extremely difficult and intense exercise both physically and spiritually!
  • 1/25/17 I deepened the squat to these modified(bent elbows and behind head) 2 handed dumbbell swings so that they would take a little longer so that I could breath in and 15 times during the whole 6 minutes.  I need a huge amount of spiritual intensity to reach a world that is so backward spiritually and so stuck in its ways!
  • 3/5/17 I decided to no longer am doing these dumbbell swings  everyday.  Started running(non-meditative) again February 2nd after more than a year off and ran for 31 days straight 3/4 of a mile each day focusing on intensity.  Now I will be running 3 days a week(Tu, Th, &Sa) and doing the dumbbell swings also 3 days a week(Mo,We,&Fr).  I need to release more energy for making things happen in the world.  Also do a lot of 3/4 of a mile meditative walks and quite a bit lying down meditation for recovery and transforming the spiritual energy within me and around me!
  • 3/16/17  I decided to do both the intense  dumbbell swings and  the intense 3/4 mile run again everyday.
  • 5/19/17  Now doing the squat a lot deeper bringing the 20 lb dumbbell close to my knees with my head also brought down at the lower part of the swing to be very close to the dumbbell also with my elbows very bent while at this lowest position.  My head does follow the dumbbell up as it rises and then is lifted over the head and behind it.  I may seem like quite a convoluted form of dumbbell swing, but it works well to put me into the most intense of spiritual states possible!  I now do 17 in and out breaths per dumbbell swing.  Extremely hard exercise to do which I can only do as a result of all my previous exercise training, my spiritual theories(astrology system) that help me tune my body in really well  spiritually, my other meditative training techniques, and my diet!
  • 6/4/17  New exercise routine: 6 min 20 lb Dumbbell swings= Mo, We,&Fr. 3/4 of a mile run=Tu, Th, Sa, &Su. Should maintain fitness and continue to improve my running!

The type of dumbbell swings I do, how they train the body, and their physical-spiritual purpose

This note was in response to questions a person posed to me on a spiritual site.

This exercise does not create large muscles which is why I weigh only 135 lbs at 5′ 10″ tall.  It is mainly a cardiovascular exercise helping my heart and circulation to be really in top form.  When I take the dumbbell behind my head/neck, and then lift it back over, I do use my triceps.  I started doing this when I had been doing a pushup challenge, and decided it was better just to extend my dumbbell swing to behind my head instead.  It is complicated, but this change in my dumbbell swings made them even better at putting me in extremely intense and difficult physical/spiritual states which is why I do them.

The type of modified dumbbell swing exercise that I do is mainly an endurance exercise.  It does keep a lot of muscles well toned!  It does use the neck muscles above the shoulders a lot, which I believe is very valuable since these muscles are so close to the brain.  I use these neck muscles as a focal point when doing my meditative runs and walks, and even use them a lot with my stretching exercises. I do believe the development of the spiritual parts of the brain related to emotion and sleep are essential to one spiritual strength and awareness.  I do tend to focus on these parts of my brain when meditating and exercising.  My lower back has hurt at times, but I just have to regularly stretch my back(especially when doing my meditative walks) in order to prevent muscle tightness there which I believe causes the problem.

A lot of people my age and even younger tend to have a lot of aches and pains.  I am doing very well keeping myself extremely healthy physically and spiritually and avoiding any injuries that could harm my progress in this area.  I am good at this because I have had an extreme spiritual focus on health and fitness my whole life and have become really tuned into my body and can read it really well as a result.  I will not go into the reasons for my extreme motivations in this area and why I feel I do things that others would be unwilling or unable to do because they would see no reason to do it based on their beliefs, and the fact that they can survive well enough to meet their spiritual/physical needs without having to deal with the extreme emotional/spiritual duress involves in developing and performing such exercises!

1/25/17 I deepened the squat to these modified(bent elbows and behind head) 2 handed dumbbell swings so that they would take a little longer so that I could breath in and 15 times during the whole 6 minutes.  I need a huge amount of spiritual intensity to reach a world that is so backward spiritually and so stuck in its ways!

  • 5/19/17  Now doing the squat a lot deeper bringing the 20 lb dumbbell close to my knees with my head also brought down at the lower part of the swing to be very close to the dumbbell also with my elbows very bent while at this lowest position.  My head does follow the dumbbell up as it rises and then is lifted over the head and behind it.  I may seem like quite a convoluted form of dumbbell swing, but it works well to put me into the most intense of spiritual states possible!  I now do 17 in ad out breaths per dumbbell swing.  Extremely hard exercise to do which I can only do as a result of all my previous exercise training, my spiritual theories(astrology system) that help me tune my body in really well  spiritually, my other meditative training techniques, and my diet!

My purpose and the purpose of the intense meditative and cardiovascular exercise I do.

I do really intense meditative and cardiovascular(heart&circulation)exercises that I designed to be as difficult physically and spiritually as possible.  I have been doing these exercises(meditative walking, running, and 13 minutes non-stop 2 handed 20lb non-stop (modified) dumbbell swing cardio exercise for a long time(from 2&1/2 years  with the dumbbell swings, to decades of running and meditative walking).   It takes a long time to get improve techniques and to get really good at it!  The desire for instant gratification really works against any successful spiritual/physical training program. I do stretching and warm up exercises before my more intense early morning exercise routines that involve running and again afterwards when it come to my extremely intense dumbbell swing routine.  I do stretch my back a number of times during my meditative walking/running routines.  I have to be on a really strict diet with supplements to help my body to handle this extremely demanding exercise routine.   I can not cover this all in detail here.  Here is a link to one of my word press blog post you may need to copy and past it into your browser:  https://astrogoodwin.wordpress.com/2013/08/20/my-type-of-meditation…

I do not really enjoy the exercises themselves since they are really hard to do.  But, I do enjoy the results I feel I am getting from them.  It is hard to bring different spiritual ideas to a world in which certain spiritual ideologies and mind-sets dominate.  I am still struggling to find not only a way to continue to survive in this world, but a way to contribute as best I can in the spiritual area where my abilities are really concentrated in.  My motivation is very much into helping to transform the spiritual shape this Earth is in.  Individuals tend to reflect the spiritual state of the social circles they are connected with.  I am one of the very few spiritually independent type spirits and tend to be very cut off from others spiritually.  I find people tend to fear anything unfamiliar to them spiritually which will affect how they intuitively respond to me.  I have to get so strong spiritually that I can overcome this resistance to me and to the type of spiritual energy/ideas I represent.  I have to know the dynamics of what I am dealing with, so that I can train in a way to overcome the dynamics that are impeding my progress in reaching other people on the level I require in order to be effective in this world.

This world will be facing some very challenging times in the future due to its resistance to progress/advancement in the spiritual area.  A lot of people are not in very good physical/spiritual(emotional) shape on this planet which really limits our collective ability to handle the extremely serious problems that come with the highly technologically advanced age we have just entered.  Our financial and political systems need to be improved if we are to better deal more effectively with these serious problems we have here on this Earth.  All is rooted in the spiritual, so we must first advance in the spiritual area in order to make further needed progress in other areas.

Running/cardiovascular exercise, injuries and interpreting pain

Very hard to figure out how much one can safely get away in regard to a body part that is hurt to some degree and letting you know this through pain. General muscle soreness feels different than a very targeted pain in a specific body part. It is important to figure out what the problem might be, before accessing whether one can still exercise. I would monitor what ever pain I was feeling very carefully when warming up or exercising on a less intense level in order to evaluate exactly what I can safely get away with without aggravating the problem. One has to depend on a certain intuitive sense. Often an injury is not that serious and leaves one with enough strength to exercise on a less intense level or in a different way that avoids using the injured part as much.

I once got an impact injury to my knee when running a 1/2 marathon trail race, but finished the race before the knee really started hurting. I had built up a lot of weekly mileage that I did not want to lose, and thought that since my body had finished the race after the impact injury okay, that I should be able to run on that injury somehow. So, I would take quite a while to warm up while my knee was in a lot of pain, but once warmed up the pain would be a lot less so I would run carefully continuing with similar amount of weekly mileage. I would ice down my knee afterwards. It took about a month to heal. I had run with knee injuries before while healing them, but never one that had that much pain involved.

I am now dealing with pain in my lower back, but am managing to control this while continuing my exercise routine, but must constantly stretch my back, since I believe it is muscle tightness that causes the area to become more inflamed. This strategy seems to be working. I feel one can often intuitively sense how much tension an injured/hurt body part can handle, and how to limit ones exercise in order to protect it.

Often, I feel when one overdoes ones exercise the body chemistry will be affected(may become more acidic)and in turn can inflame a vulnerable body part making it more subject to being injured/hurt. I feel one needs to gain the ability to read your body cues so one can adjust ones intensity so as to better avoid harming oneself physically in some way. I find extra breathing often helps and often focusing more on ones upper body movements often helps one protect ones legs. It is such a fine line between pushing ones limits and going beyond ones limits and harming oneself. One just has to focus an awful lot on what is happening with ones body when one exercises. Focusing too much on other things while exercising can lessen ones ability to pick up the subtle signals the body is sending you. The more you focus on what signals the body is sending you the better you become at interpreting them.

I must state that can be very risky to not have certain(non-minor) injuries check out by medical professionals to determine their cause and what treatment would be advisable in order to help fix and properly rehabilitate them..

History/Evolution of my Overhead 2-handed (modified)20 lb Dumbbell Swing Exercise Routine

WARNING:  This is an extremely intense exercise routine which requires a lot of fitness to do!  Do it at your own risk. Check with your medical doctor if you have any conditions that could make this routine unsafe before attempting this.  I started out this dumbbell swing routine while already in very good physical condition.  This exercise was designed for those with an extreme spiritual-physical  focus, awareness, and expertise(capability) required to safely handle the years of intense physical-spiritual training involved!

Before October of 2012, I had been doing some 40 lb overhead 2 handed (modified) dumbbell swings as part of my workout, but had not been increasing then in number. Doing them 3 days a week. I then in October 2012 I started increasing the number of them I could do starting at 8 of them at the beginning of the Month. I was at 19 of them at the end of the Month, and at 45 by the end of November and at 81 at the end of the year(2012). I was planning to work up to being able to do 100 of them nonstop. But, when I reached 91 of them, at the end of January 2013, I felt it was unsafe to do so many of them. So to avoid possible injury, I decided to limit them to 50(40 lb ones) and then do as many 20 lb overhead dumbbell swings as I could without stopping with a very quick transition from 40 lb dumbbells to 20 lb ones.

By the end of June 2013 I was doing 7 minutes of this routine nonstop and at the end of 2013, I was at 19 minutes nonstop. I then cut back to doing 17 minutes of this routine until July 2014, when I added a small meal of salted oatmeal to fuel my routine rather doing it on an empty stomach and started to increase the nonstop minutes of these dumbbell swings again. I was up to 20 minutes nonstop of them by the end of this month and up to 36 minutes of them nonstop by the end of August. Then at this point I decided to do them a little more intensely/rapidly which cut down the number I could do to 14 minutes nonstop.

One of my latest change in my dumbbell swing routine happened recently(12 January 15) when I hurt my right side of my lower back that really hurt right after I completed the 40 lb dumbbell swing and was transitioning to the 20 lb ones. I completed the routine while having some pain thinking it was only a cramp, but the pain did not go completely away. That was when I decide to eliminate the 40 lb dumbbell swings from my routine since they could only be done anaerobically with the muscle pain(burn from lactic acid build-up)) created by this state which made me less able to read my body so as to prevent injuries. The 20 lb overhead dumbbell swing could be done aerobically without building up lactic acid, so made it easier to do them really intensely while avoiding injury.

The routine has not gotten easier with 14 nonstop minutes of 20 lb 2 handed overhead(as modified from standard dumbbell swing in the way shown on the video). I feel it has actually gotten more difficult to do, since I now can do them a little more intensely than when I started with the 50 40 lb dumbbell swings. I now continue to do the dumbbell swing routine 3 days a week(very early in the morning 4:15 AM) with stretching before and after and warm up and cool down followed by a 1 mile slow meditative run, and on the other 4 days of the week(4:15 AM) I do a 2 mile run starting out more intensely and ending in a slow meditative run. I do a meditative walk of close to a mile every day in the evening.

2/13/15  I am now doing all 14 minutes of my 2-handed overhead 20 lb nonstop modified dumbbell swings with the extension behind the head and then back over the head again. This change makes it fit the description of the “barbarian dumbbell swing”.

2/16/15  I am now doing this exercise more intensely so can only last 13 minutes nonstop.  I have been doing this exercise with more and more of it done with my eyes closed, to the point that now my eyes are closed most of the time when doing it.  I now breath in and out 4 times per dumbbell swing.  By comparison, I do breath in and out with every step when doing my meditative walks and runs!

2/27/15  This is my current dumbbell swing routine: 3 days a week at 4:15 AM, I do stretching for about 5 minutes, then some light weightlifting(warmed up using 20 lb dumbbell and arms for about 2 minutes doing all types of movements a few times in standing position), then do dumbbell swings, then brief cool down with 5 lb dumbbells and 5 minutes of stretching, followed by a slow meditative run, and end with a very short slow meditative walk: about a mile covered in total. I do as many 2-handed overhead modified(bending elbows when lifting dumbbell overhead, limited squat, and extended to behind head) 20 lb dumbbell swings as I could do in a total of 13 minutes nonstop! I am in slow motion the last(13th) minute due to fatigue! I do these with my eyes closed most of the time while breathing in and out 6 times with each dumbbell swing. I do move my head looking down on the high part of the swing and looking up when on the low side of the swing.

1/30/16  I am now doing this routine, but with a few changes!  I do it at about 5:30 everyday now, and do only 8 minutes of the nonstop type of dumbbell swings I do.  I found out they are called “barbarian dumbbell swings”.  I do them more intensely, so I burn out faster and last less long.  Short intense cardio has been found to be a very effective exercise provided one is fit enough to handle them!

5/26/16  I am now doing this exercise for 6 nonstop minutes but due to the meditative breathing I use and the intensity that come with it, this exercise is actually rougher to do than when I was doing it anytime in the past.  I feel like I have continuously made progress in the direction of making this exercise more difficult for the body and spirit to handle.  The last minute of this exercise is done in slow motion due to fatigue.  I breath in and out 6 to 8 times with most swings and as much as 10 times with a few.  This rapid breathing(over-breathing)makes this exercise more meditative and rough to handle spiritually and physically.  But, my goal was always to make this exercise rougher than anyone else could handle, which I feel I have succeeded in doing.  My new Astrology system and the spiritual beliefs/theories that come with it enable me to handle reality on an extremely rough level, which is what this spiritual-physical exercise creates when done the way I do it!  I am not training to be an athlete, but to be able to perform spiritually on an extremely high level.

6/21/16  I have recently got more intense with my breathing technique.  I start out breathing in and out 10 times per swing(about one minute), then do all but the last minute breathing in and out 8 times, and then do the last minute slower due to fatigue while breathing in and out 9 times.  This meditative type breathing technique makes this exercise extremely difficult/torturous to do spiritually.

1/25/17 I deepened the squat to these modified(bent elbows and behind head) 2 handed dumbbell swings so that they would take a little longer so that I could breath in and 15 times during the whole 6 minutes.  I need a huge amount of spiritual intensity to reach a world that is so backward spiritually and so stuck in its ways!

2/2/17  Added a 3/4 of mile run to my daily routine after over a year off from running.

3/5/17 I am now doing this exercise only 3 days a week and running 3/4 of a mile intensely 3 days a week on days I am not doing the dumbbell swings.  Started running after a year off on 2/2/17 and did it for 31 straight days to get in running shape as soon as possible!

3/16/17 Decided to go back to doing both the intense dumbbell swings exercise and the intense 3/4 of a mile run every day!

  • 5/19/17  Now doing the squat a lot deeper bringing the 20 lb dumbbell close to my knees with my head also brought down at the lower part of the swing to be very close to the dumbbell also with my elbows very bent while at this lowest position.  My head does follow the dumbbells up as it rises and then is lifted over the head and behind it.  I may seem like quite a convoluted form of dumbbell swing, but it works well to put me into the most intense of spiritual states possible!  I now do 17 in and out breaths per dumbbell swing.  Extremely hard exercise to do which I can only do as a result of all my previous exercise training, my spiritual theories(astrology system) that help me tune my body in really well  spiritually, my other meditative training techniques, and my diet!
  • 6/3/17  New exercise routine: 6 min 20 lb Dumbbell swings= Mo, We,&Fr. 3/4 of a mile run=Tu, Th, Sa, &Su. Should maintain fitness and continue to improve my running!

My Latest Spiritual Crisis Training Exercise Program

This video above was done a lot later(3/17/17) than this blog post and is an updated version of my intense dumbbell swing exercise which I do every day now along with also doing a daily 3/4 of a mile run with about 3 hours of rest between exercises.

WARNING:  One has be in really  great condition physically and spiritually to do these exercises!  Takes a lot of training to work up to them as to intensity, frequency, and duration.  Do them at your own risk.   Check with your medical doctor before taking on any really challenging physical exercise.  Do at your own risk.

Updated 8/20/13: On Monday, Wednesday, and Friday, I do this exercise routine early in the morning.   I first do a STRETCHING routine of my own design in which I stretch all my muscles especially my neck muscle which I stretch in conjunction with almost all my stretches.  This only takes a few minutes since I do them quickly and only a few times.  I try to focus on my breathing while doing them.  I then quickly warm up my muscles more by doing a few arm movements with two FIVE POUND DUMBBELLS.  Next, I do a series of weightlifting exercises using a 20 POUND DUMBBELLS trying to cover all muscles I can exercise from a standing position.  After this I stop and do some meditation(deep breathing)to prepare me for the really intense cardio two handed OVERHEAD DUMBBELL SWING exercise I do without stopping except very briefly to change dumbbell weights.  I do not squat very much when I do my modified two handed overhead dumbbell swing exercise and do bend my elbows and only lift the weight slightly over my head.  It would no be comfortable or safe for me to swing the weights way over my head with my elbows unbent.  Also, I prefer to exercise my upper body more, so not squatting as much makes the upper body have to work harder.

As of 8/20/13,  I was able to do 50 FORTY POUND overhead two handed dumbbell swings, followed by 226 TWENTY POUND two handed overhead dumbbell swings.  This takes me over 8 minutes.  I do these until I feel I can not safely do another.The last ones are extremely hard to do.  Spiritually this is the hardest exercise I have ever done and is rougher than anything I have gone through in my past.  So it really gets all my spiritual energy able to be channeled very intensely in the present.  After I finish the dumbbell swing exercise, I repeat my STRETCHING exercise and then go for a 3/4 slow MEDITATIVE WALK breathing in with one step and out with the next while concentrating on rotating my shoulders.  I believe that rotating the shoulders helps increase the heart rate and circulation more which helps to clean out lactic acid and helps the muscles to recover.

This is how my dumbbell swing exercises progressed to this point.  It took me an awful long time to get to the point I am now at with these two handed overhead dumbbell swings. I could only do 10 forty pound ones at first at the beginning of October 2012. I gradually increased how many I could do with my 3 days a week routine until I reached 92 at the end of January 2013. But, my body told me I could not continue to do so many of these 40 pound two handed overhead dumbbell swings, so I had to then change my routine. That is when I limited my 40 pound two handed overhead dumbbell swing to 50 of them and started doing the 20 pound two handed overhead dumbbell swings immediately afterwards. With a gradual increase in these 20 pound two handed overhead dumbbell swings I have now reached 226(8/20/13). Making for a combined total of 276 dumbbell swings(when including the 50 two handed overhead 40 pound ones) done nonstop which last over 8 minutes. I do focus an awful lot on doing these safely.

On Tuesday, Thursday, Saturday, and Sunday, Very early in the morning, I do my running exercise routine.  I start this out doing a very slow MEDITATIVE RUN(breathing in with one step and out with the next two)for about 1/2 MILE.  I try to focus on doing vigorous arm movements and on rotating my shoulders while doing this exercise.  My legs tends to warm up better when I do these arm and shoulder movements which I believe increase heart rate and circulation more.  My legs often  have some aches which I can often get rid of using this technique.  I then change over to FASTER RUNNING while now breathing in with one step and out with the next.  When going up hills this technique moves me at really good pace.  But, it slows me down and makes the run more meditative(due to over breathing)on level and downhill sections.  So on these sections I added some faster intervals in which I breath in with one step and out with the next two.  I do this for about 2 MILES.  I do always try to use my arms a lot to propel my running.   I then do a slow MEDITATIVE RUN for about 1/2 MILES and end with a slow meditative walk(breathing in with one step and out with the next one) of about 1/4 miles.  I am working at increasing my sprint speed. . I started faster(non-meditative) running May 18th, 2013.  Except for the 1/2 mile meditative run warm up, I go until my body can not go any more in each phase of my exercise.  I can do a slow meditative run, when I can no longer run with any speed, and can do my meditative walk when I can go no further doing my meditative run. I can still do a very slow meditative walk when i get really tired so I can make it home. I go into a really fatigued state when I take my nap after the exercise after glow wears off which happens after I eat, and am on the internet a while.

The trick to getting in a meditative state is breathing more than the body normally would based on the state it is in. If one breaths more than is required when running, it becomes a meditative run. One can use breathing techniques to help one to over breath while running slowly. Usually putting most of ones focus and effort on breathing will put one into a meditative state. The process of really focusing on ones breathing will tend to automatically cause one to breath extra and go into a meditative state. I have developed a lot of techniques to help get the body breathing more and be able to handle the state it puts one in.  I have a wordpress post on meditative and mind-body exercises.

Spiritually you needs  to have a body that can handle the often intense stress that come with taking on really tough spiritual/emotional challenges.  The body must be really healthy for one to be able to take on a lot spiritually.  The body is a very valuable tool of the spirit and helps the spirit to perform at its best.   I have a WordPess post on my meditative/mind-body exercises that goes into my meditative techniques in more detail.    See link in first comment below.

Updated 10/04/13:  I am now doing two and one half miles of mostly meditative running with just a short period of faster running followed by a 1/2 mile meditative walk.  My dumbbell swing exercises are so intense it is hard for my body to put much intensity into running hard for long on running days.  But that is fine, since doing over 14 minutes of non-stop dumbbell swing cardio is enough to keep me really fit.  Immediately after doing 50 2-handed over head 40 lb(modified) dumbbell swings,  I am now doing 350 20 lb ones and 70 10 lb ones.

10/22/13 Every other morning I am now doing a hard 3 mile run with some speed bursts at the end followed by a brief meditative run and walk.  On days I do not run I do 50 2-handed overhead dumbbell swings(modified) followed immediately by as many similar 20 lb dumbbell swing as I can.  I now am doing 14 minutes of non-stop dumbbell swings.  So I am getting some really intense cardio daily!  I do an intense 3/4 mile meditative walk every evening.

8/15/14   Mornings 4 days a week(Saturday, Sunday, Tuesday, and Thursday) I am now doing a 2 mile run, starting out hard(after stretching and brief running warm up) and ending in a slow meditative run.  On mornings I do not run I do 50 2-handed overhead dumbbell swings(modified) followed immediately by as many similar 20 lb dumbbell swing as I can.  I now am doing  24 minutes of non-stop dumbbell swings.   I still do an intense 3/4 mile meditative walk every evening  This dumbbell swing exercise is extremely difficult for me to do physically and spiritually.  It gives me a very heavy dose of reality and puts me in a very difficult and intense physical/spiritual state which requires that I have spiritual beliefs that help me to be able to handle them.  My spiritual beliefs have had to improve as my meditative and dumbbell swings have become a lot rougher on me physically and spiritually.  Taking on big spiritual challenges in training or in life does really test how good ones spiritual beliefs really are and will make one aware of which spiritual beliefs need to be improved on.

12/12/14  My two exercise routines updated:

1. In my 3 day a week exercise routine centered around dumbbell swings, I am now doing 14 minutes of these 2 handed overhead modfied dumbbell swings with the intensity that makes this about as long as I can last. I do my dumbbell swings with elbows bent to a comfortable degree, since my arms are not flexible enough to go overhead unbent without injuring them. I always have to adjust what I do to make them work for me and my physical/mental uniqueness I was born with. I do my exercise program in a way that allows for great intensity physically and spiritually without injury. The 50 40 lb dumbbells swings, I do at the beginning are anaerobic so do create lactic acid and a burning sensation in my arms. But when I start doing the 20 lb dumbbell swings this pain goes away, since they are aerobic. I do some of my 20 lb dumbbell swings bring the dumbbell behind my head and then lifting it up and over my head again(with some vigor) while then squatting more deeply, but this is very tiring, so I do most of my dumbbell swings with less of a squat and just barely over my head. This exercise routine is extremely difficult(physically and spiritually) from beginning to end and has not got any easier after many months of doing it.  I still stretch before and after the dumbbell swings, do a brief warm up using 20 lb dumbbell a few times on many different muscles. I then now do a meditative run and short meditative walk totaling 1 mile in distance.

2. On the other  4 days a week this is my latest description of what I do:   I do stretching followed by a 2 mile meditative run starting out hard and ending in a slow meditative run. Most of my hard run I breath in with one step and out with the next two and focus on 9 steps at a time. When going up the hill, I breath in with one step and out with the next and focus on 8 steps at a time. When doing my meditative run and evening meditative walk, I now breath in and out with each step and really focus hard on moving my shoulders up and down which massages the neck and I believe helps bring more blood flow to the brain. I close my eyes a good portion of each of these cycles and really strain to get the most out of me.

1/14/15  I changed my dumbbell swing routine eliminating the 50 40 lb swings at the begiining and only doing as many 20 lb 2-handed overhead(modified) dumbbell swings as I can in 14 minutes nonstop.  I can not tune into my body that well when doing anaerobic exercises like the 40 lb dumbbell swing.  I hurt my back doing it as a result.  It healed quickly, but I feel it forced a necessary change.  The exercise is not any easier to do as a result of this change.  If anything it is more difficult, since I keep working at increasing how intensely I do it.

Spiritually, one has to have a body that can handle the often intense stress that come with taking on really tough spiritual/emotional challenges.  The body must be really healthy for one to be able to take on a lot spiritually.  The body is a very valuable tool of the spirit and helps the spirit to perform at its best.   I have a facebook note on my meditative/mind-body exercises that goes into my meditative techniques in more detail.

I have changed this routine and have more updated blog posts on this subject.

  • Thomas Goodwin "astrogoodwin"