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With each walk, increase your walking time by 30 seconds to one minute until you are able to sustain a 10-minute walk. Again, do not fret if you can't go longer than the day before. Set the goal and keep at it and you will reach it faster than you think. After reaching 10 minutes, your rate of increasing may slow, but continue trying to increase your walking time by five minutes each week. Try moving off of the oval and onto the city streets. You will encounter hills and declines, and that will increase the difficulty of your walk. Continue to find more difficult terrain to work with, eventually working up to hiking up hills and cliffs for the ultimate challenge. . You can also purchase a heart rate monitor and wear it during your exercise for increased accuracy and precision. If you are under your target heart rate (THR), you need to increase walking speed for it to be beneficial for your health. Your body won't burn fat unless you reach your THR for a sustained period of time. When it comes to walking, weight loss and aerobic health will come through sustained effort, not through increased speed or distance. Walk at an increased rate for one to two minutes, then slow back to your normal rate for two minutes. Every day or two add an interval until you reach your desired total time, including rest periods. As you become more physically fit, reduce your rest periods until they are down to a minute or less.

summary: Increase your time. Work on speed and difficulty after you are able to walk for 45 minutes each day. Determine your target and maximum heart rate Try switching things up with interval training.

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As you progress in your trance meditation you may find that you have more and more difficulty "controlling" your visualizations, and that they're happening without your ability to stop them. Let this happen. This is a sign that you've moved deep enough to find a guide for your investigations. This is channeling. Different traditions think about this state of being in different ways: if you want to refer to this as "going clear" or "entering the spirit world," you're right on all counts. You don't have to put a name on it, necessarily, but feel free to call it what you want. After you've fallen from the ladder of yourself or otherwise descended deeper into your consciousness via trance meditation, settle yourself in some comfortable location. Spend time exploring it. See as many of the tactile details as possible in this waking dream. Focus your energy on inhabiting that space and really "being" there. In some New Age traditions, it's suggested that you fill your location with all manner of esoteric crystals and golden cushions, while other traditions may suggest you imagine a mossy wood straight out of Tolkien. Go for it. There's no right place. Visualize a person you know and watch their behavior as they come into your place. Let them be and observe them and their behavior. If your subconscious suggests people that you don't know, or don't recognize, be especially conscious of them and remember their faces and their movements. You know you're knocking on the door of channeling when you can start interacting with people you don't know. Pay particularly close attention to movements that people make, things they may say, or other imagery. When you emerge from your trance, write these details down immediately. Things that may not "make sense" to you in the moment will probably be often and will require analysis and consideration later. That's channeling. Again, if you want to think of these figures as "dimensional archetypes" or "angels" or the "voice of your DNA," that's fine. Pick the symbolic representation that makes the most sense to you, and listen to what the figures have to say for themselves. It's not a matter of right or wrong when you're dealing with the subconscious and the unseen. Increasingly, you may notice the figures in your channeling approach you. It may happen right away, or it may take a very long time. Let them approach you and interact with them. Speak with them. Come clean with your intentions. Tell the figure why you're here and what you're looking for. Ask the figure if they've got your best interest at heart, and if they're willing to guide you in your investigation. If they cannot, ask the figure to leave and continue your practice. Establish a mutual agreement. Ask them the question or central issue that you've been meditating on, or allow them to show you what they wish to show you. Together, decide how you'll communicate. Let the guide do their job: guiding you. Don't do anything you're uncomfortable with, but let the guide take charge of showing you what you want to learn. Your questions may already be answered, and it's your job to pay attention to what you're being shown. The more time you spend investigating common symbols of the occult and learning what you can about archetypal representation, the more significant your subconscious observations and communications will become. It may be largely visual. If your location is suddenly filled with scuttling lobsters and lions with their heads on backward, unbidden, you may come out of your trance and think, "Whoa, trippy!" But don't let it drop just there. Lobsters appear on the Tarot card for the Moon, signifying lunar energy and the subconscious, while the lion appears on the card for Strength. Significant? You decide.

summary: Stop controlling your visualizations. Visualize a location. Let people come into the location. Find a figure that's willing to speak with you. Look for symbols and archetypes to interpret.

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To prevent blackheads from returning, wash your skin and moisturize it with products that won't clog your pores. These non-comedogenic products won't contain dyes, chemical additives, or natural ingredients, such as coconut oil, that tend to clog pores. Products might also say they're non-acnegenic or non-pore clogging. If you usually wash your back before shampooing and conditioning your hair, switch your routine. Tilt your head to the side as you rinse shampoo and moisturizer from your hair. This will help the residual hair product drain down your side instead of down your back. Then you can wash your back so it's completely clean. Your blackhead treatments will be more effective if your skin is clean and free from oily shampoo residue. Look for masks that will deep clean your pores so they don't get clogged with dead skin cells. Choose a mask that's made with clay, charcoal, or sulfur since these will help to loosen any blackheads that are on your back. You can also purchase all-natural ingredients to make the masks yourself. Take a shower and wash your back thoroughly. Then turn off the water and rub the mask over your back. Let the mask sit on your skin for 10 minutes so the ingredients can work their way into your pores. Rinse the mask off and pat your skin dry. To lock in moisture, rub a moisturizer designed for your skin type onto your back after you dry off. For example, if you have sensitive skin, choose a gentle moisturizer that doesn't contain fragrance. If you workout or get sweaty, take a shower as soon as you can and change into a dry shirt. It's important to keep oil and sweat from sticking your back because these will clog your pores and develop blackheads. Wear cotton clothing that fits loosely when you workout so the sweat isn't trapped against your back.
summary: Choose non-comedogenic skincare products. Wash and moisturize your hair before you wash your back. Buy a clay or charcoal mask product. Apply a mask product to your back once a week. Keep your skin clean and dry throughout the day.