WALKING MEDITATIONS

WALKING MEDITATIONS

WALKING MEDITATIONS

WALKING AND BREATHING
I like this because it’s something you can do while you’re walking from one place to another in the middle of your daily life. You don’t have to sit in one spot. Although walking meditations are most commony done in a Zendo or other meditation hall to break up bouts of sitting, there are some you can do almost anytime you’re wlking from one place to another. They combine exercise, breathing, relaxation and concentration.

The key element is to keep your walking and breathing synchronized. You’ll find that you can’t do that if your mind is filled with worries, daydreams, memories, or anything else that takes your attention away from the present moment. As soon as you notice that your walking and breathing aren’t in a matching rhythm any more, you that your mind has wandered and you can bring it back to this present moment of your experience. Especially your physical, somatic mind-body experience. Then when you get there—wherever you’re going—you’ll be here. More fully present and better able to respond effectively to whatever the situation requires.

So what’s the process? Suppose you’re standing and you take one step with one foot. Take another step with the other foot. Then do that again. So you’re stepping “left, right, left, right.” Do all that as you’re breathing in. Then do the same thing as you breathe out. Four steps as you inhale and four as you exhale. (Or if it’s easier for you, you can think of “left” as a half-step and “right” as another half step, so that “left, right” is a full step. If so, then  your mind says, “two full steps as you inhale and then two full steps as you exhale.”

Try that now. Then read on. . .

That’s it. That’s the basic process right there. How fast you move depends on how fast or slow, how shallowly or deeply you breathe. Do what’s comfortable.

You’ll probably find that four steps (or “two full steps”) as you inhale and four as you exhale is a fairly slow walk that’s good when you have plenty of time. Chance are you’ll find that you’re more sensitive to and observant of the environment you’re passing through as well as to your internal sensations. That can be a trip.

When you start to walk using this walking-breathing pattern, after a short time you’ll probably notice that your walking and breathing are no longer connected. Your mind has gone bye-bye from your body. Stop for an instant. Then continue to walk, again folllowing the breathing pattern just described. Do that each time you notice a breathing-walking disconnect. Chances are you’ll get better and better at keeping them connected—which also means better and better at staying present with your immediate experience.

You might find that four steps as you inhale and four as you exhale is too. Maybe you’re in a hurry to get somewhere. But wouldn’t it be nice to make good time and also stay present in your moment-by-moment awareness?

Then try doing the same thing with six steps as you inhale and six as you exhale (or, changing our language, three full steps as you inhale and three as you exhale.) That’s a faster walk. Or if you really need to make time, try eight step as you inhale and eight as you exhale. The express walk! Good for when you’re in a hurry. But get this— you probably won’t feel hurried. You’ll still be present in each moment as you walk. And present when you get where your’re going. That can be big, especially if it’s an important meeting!

If possible, try this for at least five minutes now, using at least two of the walking patterns just described.

(There’s also the other direction. You can slow down to two steps as you inhale and two as you exhale. Very slow. Very attuned to what’s around you and in you. Or even one step (one “half step) as you inhale and one as you exhale. You might find it hard to keep your balance when you go that slowly. But you’ll find it pretty tough to do at all unless you keep your mind nearly a hundred percent right here right now.

And here’s a word from Matrix Meditations:  “In co-ordinating your breath and movement you are your own teacher and trainer. . . Since any kind of physical movement is an opporunity to listen to what your body is telling you, you might learn something new.”

Enjoy!

c 2021 by Victor Daniels

You may share this as widely as you wish as long as the sharing is freely given no charge is made for it. Inclusion in anything for which a charge is made requires the author’s written permission. Photo credit: Image by Sasin Tipchai from Pixabay

Tarot at a Crossroads: The Unexpected Meeting of Tarot and Psychology

Tarot at a Crossroads: The Unexpected Meeting of Tarot and Psychology

A UNIQUE NEW TAROT AND PSYCHOLOGY BOOK  HIGHLIGHTS METHODS OF USING VISUAL IMAGERY TO STIMULATE HEALING IN READINGS, COUNSELING, AND PSYCHOTHERAPY

THIS UNPARALLELED RESOURCE CAN BENEFIT TAROT READERS, PSYCHOTHERAPISTSCOUNSELORS,  ART THERAPISTS, LIFE COACHES, SOCIAL WORKERS AND OTHERS
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IF YOU’RE A TAROT READER,  you’ll find insights and understandings that are in no other work on the Tarot. The book addresses the relationship between reader and client. It shows how to uncover thoughts, feelings, and sensations that underlie first reactions to a card, It presents ways of working through both outer conflicts and inner dilemmas to help make your readings more effective. Using psychological knowledge it describes ways to read the cards as they uniquely apply to a given person, as well as how to help people create the future they want for themselves. You will also find a number of unique new spreads that can add additional dimensions and depth to your readings for both yourself and others.

IF YOU’RE A HUMAN SERVICES PROFESSIONAL, suddenly you’re no longer limited to words. Much of our thinking occurs as mental pictures and mind-movies.  In our “representational” approach you don’t have to know traditional Tarot card interpretations. The meanings are mostly supplied by the clients, who select images to represent their concerns from a face-up deck.  The book also details how to work with visual imagery of almost any kind, in addition to or as an alternative to Tarot cards.  It  describes how to use a collection of visual images as a substitute for psycho-dramatic enactment, empty chair dialogues, sand trays, or artistic media. It describes how to use identification, projective dialogues, and enactive movement with the images your clients select  Finally, it shows how to use images to work through issues or foster creativity in relationships with multiple others, such as family constellations or work groups.  It also helps population like children, teenagers, and the very shy to open up and discuss their concerns. 

For all readers, Tarot At A Crossroads tells how to do readings or use the cards for therapy in a group, and how to use them for meditation in inner work. Methods of  using tarot imagery for couples as well as individuals are included. It integrates traditional tarot interpretations with psychological insights to create meaningful interpretations and useful directions for personal work. The book is useful whether you do readings for yourself, for friends, or professionally — or if you want to explore the value of using a symbolic language in your work. Perhaps you will even enjoy just browsing through the book and reflecting on its 208 wonderful color images and what they evoke in you.

The engaging style draws you right in. GET IT NOW at your favorite bookstore or click below on:

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Cognitive Maps and Edward Chace Tolman

Cognitive Maps and Edward Chace Tolman

Who would have thought that studying white rats in mazes could really tell us much about human behavior? For decades in the mid-twentieth century it was all the rage, and a lot of that work turned out to be up blind alleys. But one of those investigators came to some keen insights.  Today, however, few even know his name. That’s rather odd, because in todays “cognitive behavioral psychology,” which is highly influential in the USA, we find the strange phenomenon that Edward Chace Tolman (1886-1959) is seldom mentioned, even though the whole cognitive-behavioral approach has been built largely on the foundation of his ideas. When the classical behaviorism of the mid-20th century ran out of new ideas, blending it with Tolman’s insights about cognition added a new dimension.

        Tolman said essentially, “rats think, just as people think.” But in his behaviorism-dominated era, he went on to say, “And to ensure that we are objective scientists, we will discover what and how they think by studying their observable behavior.”

         Rats and people, he said, live in worlds of paths and tools, obstacles and by-paths. In most matters both rats and people prefer short or easy means to a goal over long or difficult ones. And any description of goal-directed behavior is always about getting toward something or getting away from something. That includes what the person or rat is doing, what he, she, or it is trying to do, and where it is going.

But to me, none of that was as intriguing as his statement that rats, people, and other creatures form what he called cognitive maps of the physical and social environments within which they live, think, and navigate. A cognitive map describes the mental and physical routes a person takes, and what rewards and punishments exist along various physical or mental corridors. In retrospect, it’s obvious. Sitting here at my computer, there are some routes (sets of procedures to make the computer behave in specified ways) that I know very well, some that I sort of know, and many others that I don’t know at all. This desktop computer has the capacity  to do thousands of things that I don’t know how to tell it to do. It does only what falls within the compass of my cognitive map of it.

        In almost every area of life the same is true. We live within the confines of our cognitive maps (a concept that has much in common with what gestalt psychologist and field theorist Kurt Lewin called the “Life space.”)

       When the expectations that are defined by our cognitive maps are not fulfilled, we can get quite upset.  A psychologist named Tinklepaugh hid a piece of banana under a cup, allowing a monkey to see him do it.  At that point the monkey’s cognitive map included “there is banana under that cup.” But Tinklepaugh, the sly devil, secretly substituted a piece of lettuce, a less–preferred item. When the monkey lifted the cup and found the lettuce, it threw a tantrum.

       Human beings often do likewise. We expect things to be a certain way and blow our cool when they’re not.  I like to use the terms “inquirers” and “deniers”  for two different kinds of responses when something is not as we expect it to be. An inquirer responds to new evidence that shows that his or her belief or attitude about something is wrong by exploring other possibilities and trying to find out what’s really so.  A denier redoubles his or her attachment to the mistaken belief or attitude or habit and seeks to get others to confirm that the wrong is right.  That’s where a lot of our problems come from.

       “Very interesting,” you may say. “But what’s the practical payoff of all this?”

       Very simply, You can become an observer of  your own cognitive maps. Notice where your mind goes and what it does, and where and what it does not go and do. This is an kind everyday awareness practice that is related to meditation.  As you try it, you are likely to start making fewer dumb mistakes, and to more often act in ways that are helpful both to you and to others.  In a sense, this is ongoing mindfulness (Buddhist term) or witness consciousness (Yogic term) carried on in the midst of everyday life.

       And you can also begin to see other people’s cognitive maps.  A few questions can tell you a lot about where a person’s mental and emotional energy flows and where it doesn’t.

       As a result of seeing or hearing where your cognitive maps fit reality and where they don’t, you’ll see when and where and how you need to change them. This is important in our daily lives and our larger cultural narratives. If you don’t ever stand back and look at your own cognitive map, you probably end up imprisoned in the “dominant narrative” of your culture, which is the story that the power elite who controls much of what happens wants you to believe.

       If all this intrigues you and you’d like to know more about some very contemporary ancient history in psychology, read Tolman’s Behavior and Psychological Man. If you and want just  a little more, you can look at my old lecture notes on Tolman at:

An Introduction to Purposive Behaviorism

                  Doing any  of those three things will enlarge your own cognitive map at least a bit.