Sunday Practice - Arms like silk scarves -

 It's cold and rainy again, this morning. I have to say that the cool/wet weather is starting to get to me. 

I especially prefer to practice outside but not in this kind of weather. So I guess I'll be going up to The  Loft to practice again this morning. 

I'm fortunate to have a nice indoor space to practice in. With gratitude and appreciation.

Later that day:

I ended up doing my Warm Ups inside in The Loft. I did a full one. Focusing on 'The arms like silk scarves' while doing the three swings and I was able to bring that feeling into my Round. 

After my Warm Ups it had stopped raining and was mild enough outside to do my Round. I dressed for it, then went out to my main training space by Big Greenie (Big Tree). 

                     Big Greenie and her pal Little Greenie - A couple of my favorite practice partners. 

                                                           They are Master of Stillness.

Master Paul B. Gallagher - My first T'ai Chi Ch'uan teacher - My spiritual father - Bow from the waist!

Saturday Practice - World T'ai Chi Day -

Sensei Jeff in the red hooded jacket and a few of the hardy souls!! Trying to stay warm and dry!

 It's 'World Tai Chi Day' so I'll be practicing with the group at Dial Self on Federal Street in Greenfield MA 10-11:30am. If you are reading this I hope you can join us! It's a FREE community event open to all levels. No experience needed!

I'll write a bit about the event this afternoon:

Just back from the event. It was cold and raining!! But still close to a dozen dedicated folks showed up to practice in the rain. 

Jeff did a good job with handling the crowd and delivery of the material. He focused on breathing in and expanding the ball (between your palms)  and breathing out and compressing the ball. Then he added the other 6 gua; The two shoulder nests, the two hips (Kua), the two Bubbling Spring Points on the feet.

He then showed a few two person drills to fine tune the feeling of expanding and contracting (opening and closing) Note: Both should be done with release!

Busy day...We have inoculations (shots) to get for our up coming trip to southeast Asia, then a Meet and Greet in Westfield at At the Waters Edge dive shop later this afternoon and then out to dinner with Gerri and George for Gerri's 66th birthday. 

Whew!! 

Life is Full;^)

Friday Morning

 A little different morning. I'm driving GG down to West Springfield for an eye procedure.  

It was tight for time this morning so I practiced on the deck. A shorter Warm Up and a Round (left side).

I can't say it was the best Round that I've ever had, but I got it in, and was able to calibrate my thinking.

With gratitude and appreciation.

World Tai Chi Day Video

 World Tai Chi Day Video

World T'ai Chi and Qigong Day Sat. 4/29 @ Dial Self - Federal Street in Greenfield, MA

 World T'ai Chi Day

Saturday, April 29th from 10:00-11:30 am

@ Dial Self

(196 Federal Street in Greenfield, MA.)

Please join us!

*It's FREE

Open to All levels

No Experience needed

* Donations accepted for Dial Self programs

Thursday Practice

 

It was cooler but sunny this morning. I did my Warm Ups inside looking south towards Beaver Meadow. Afterwards I went out to my primary practice spot in Leyden and communed with the trees.

I focused on release on all levels (body - mind - spirit) today:

First becoming more aware of where I was and what I was doing, with appreciation and gratitude. 

Secondly then I turned my attention to my body, searching for any large muscles that were overly contracted and shortening more than is needed, then consciously releasing and lengthening the tissue. The idea is to 'dial down' the amount of contraction of any given muscle, especially using said muscle. I focused on releasing the thigh muscles after shifting weight off of it. 

 

When I finished I drove into town to go to the YMCA for some resistance training (Cybex)  and then to Walgreens for some immunizations for the upcoming trip to the Philippines. 

I found myself completely amazed at the mystery of life and the ability to think.

Note: It's incredibly difficult to get insurance to pay for simple immunizations like hepatitis A&B in 2023. The bean counters have taken over the medical field and they are NOT interested in your health. They simply want to make as much money as is possible, not matter the effect on your health. 

Wednesday Practice

 

Looking south down Beaver Meadow with East Hill in the distance.

Around 10 o'clock, it finally warmed up enough to practice outside this morning. I ended up practicing on the deck. There was a herd of 8-9 deer grazing in the front yard. Very peaceful and chi-full it was!!

I started with a full Warm Up, a bit of Standing Meditation followed by a round (left side). 

My focus this morning was once again "In each movement the entire body must be light and spirited". Thinking that any unwanted muscular tension is the heavy that I am attempting to make light and spirited. 

The two hands clapping:

Ting & Song

Awareness leads to Release of tension. First in the body and then in the mind and spirit. One of the goals is to release any unwanted tension, turbid qi and negative and limiting thoughts. 

As the larger muscles release and relax, the bones do not collapse. 

                                 Muscles down - Bones up

From Sifu Ray: The secret to releasing tension in a muscle is to become aware that it is overly tense. 

After my practice, I proceeded to set up The Barn for music. I had my first jam of the season with my pals Shubal and Bobby V. We were slightly rusty but still there were a few moments where it 'came together'. I've been playing music with these guys for years. The positive energy in the room was undeniable! 

With gratitude and appreciation!

In between practice and music, I had a doctors appointment to flush our what shots I need to get for our upcoming Scuba Diving trip to the Philippines. I've got a couple of shots to get later this morning....Oh boy!

Two separate and distinct tasks to achieve mastery:

The two distinct tasks to achieve mastery are:

1) Learning the material from a competent teacher. 

This is material that you intend to refine and *master through practice and further study and contemplation.

                          *(relative term I'm using for training what's in the mind to descend into the body)

 Commonly called 'muscle memory'. Once (whatever) is repeated enough times, it no longer takes conscious thought. The body and unconscious mind know the way!!

Practice enough so that you do not have to think about as much. 

This especially relates to sequences as in a Form.

You will need enough material to get started but not too much. 

If you have too much material to practice, the time it will take to correctly practice all of it, will eventually become too big a burden. 

Large daily practices take time and effort to develop for everyone. 

2) The regular practice of said material.

It's important to choose the correct amount material to commit to daily practice. 

Once that material is covered then you are always free to continue training, whatever  resonates with you on that particular day, or you can continue practicing by improvising (Yin Training). 

Eventually you will be able to improvise with everything and anything that you have sufficiently practiced. 

Improvising should feel easy and light.

My technique for successful results; Daily practice with good sleep in between sessions.

Attempting to balance Time, Effort and Patience.

Balancing study with physically practicing. 

Balancing still training with moving training.

Balancing single movement repetitive training with sequential movement training

Balancing fixed movements (Forms) with improvisation using the movements from the Forms and also creating new movements by synthesizing, absorbing and assimilating the movements from a Form over an extended period of time. 

Realize progress will take time, even when you are consistent. 

There are no shortcuts other than consistent effort.

If you are practicing regularly and correctly you will become inpatient. 

Expecting results to come quicker is something that most everyone will experience. It's critical to not pay too much credence to those feelings and just put one foot in front of the other and keep going!

Do Not Quit - Ever! 

If you are practicing correctly it will cycle from feeling great to not so much on any given day. 

Strive to empty yourself of any expectation from any single practice session.

Be sure to regularly practice the basics, no matter the endeavor.

                               

In my opinion #2 is significantly more challenging than #1. I've been at this project for nearly 50 years and I still have days where I am challenged to find a spot and a time to practice. 

Getting in the 'correct' spirit and mind set is particularly challenging on those days. At times it takes my entire practice to calibrate my thinking. I find it helpful to read a few passages and/or mentally tune into the 'idea' for that days practice. 

Skill comes from ones continued effort towards perfection even though you know that that will be impossible on a consistent basis. 

Occasionally 'perfection' will happen. 

IF you persist!

Most importantly: Enjoy your practice!

Tuesday Practice

 

Went into The Studio to teach this mornings T'ai Chi Ch'uan class from 8-9:30.

Happy Birthday Read!

I started out with a Bagua Zhang review with Sandy. We worked on the first two changes of the first Yin Fu Set. 

When class started to show up, I switched gears and started to go through the Warm Ups.

During the Warm Ups I explained some of the internal training ideas that I've been focusing on:

- Concentrating on separating the larger muscles used for moving the body, from the smaller stabilizers muscles and connective tissue. 

- Turn off the larger muscles (The traditional saying is: 'Hang the muscles, Open the joints) and gently stretch the connective tissue and fascia.

- Contract the shin muscle and relax the calf muscle ala #4 exercise.

- I explained the 3 swings basics. Focusing on #1 and #2

- I talked about the concept of moving with release as opposed to contraction. 

- Always looking to be aware of when a muscle has shortened (contracted) and then immediately strive to relax and release said muscle. Focusing on the thighs; Consciously relaxing them when the weight is taken off of it. Then we explored the idea with the upper body.

- I also reviewed the lymph massage that I've been doing lately. 

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After the Warm Ups I went on to explain how to refine a posture:

1. Still training - Without outside movement - ala Standing Post Training only with T'ai Chi Ch'uan postures.

2. Repetitive single movement training - This morning we used Brush Knee and Twist Step - Be sure to include right and left side.

3. With a partner first reviewing the martial applications then exchanging energy - These are pre-arranged sequences at first. In this case practicing the application of Brush Knee with a cooperating partner. 

NOTE: Most partner work is cooperative NOT competitive! 

After a row of Brush Knees focusing on counter balancing and recruiting the facial tissue in the front and back of body to assist.

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Then we did a Round (right side) focusing on "In every movement the entire body must be light and spirited". I talked about 'light' meaning the muscles are released and long and the connective tissue and fascia gently stretched to be a conduit for energy. 

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After the Round I reviewed the T'ai Chi Jian Sword Form with Read, Janee and Lucy

- The first Round I recited the names of the postures out loud.

- Concentrating on the eyes following the tip

- Keep the blade perpendicular to the cut 

- Careful to not twist the blade as it passes through the imaginary object. 

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After class I went to the land fill and then to the YMCA for resistance training on the Cybex Machines.

I stopped at Tito's and brought lunch home!

Very productive morning!!

Monday Practice

 It's cold (40's) and wet again today. So I'm sitting here planning out my practice spot. I'll probably go upstairs in the loft again. I feel fortunate to have that indoor spot to practice in. The weather has been too cold and damp this past week, to comfortably practice outside. This too shall pass!

This morning I'm reflecting on the use of Will and Discipline in relationship to daily practice. Once your able to negotiate a daily practice, you'll be able to build today's practice on the previous days practice and so on and so forth.....Daily practice is the only way to achieve the higher levels. There is NO substitute of regular consistent practice over a long period of time. No matter the endeavor!!

Thinking that daily practice will not demand Will and Discipline is not accurate. It certainly will!! As the years go on, the habit makes it easier until it's not, and then it can be very challenging. If you know and expect the challenge, realizing that it's like that for everyone, makes it slightly easier. This too shall pass!

It's also critical to get a good nights sleep in between practices. In sleep we absorb and assimilate the previous days practice. A stable sleep cycle is essential to progressing to the higher levels.

This morning I'm reflecting on a passage from Paul Gallghers book Drawing Silk:

       "An old Taoist tradition says that: Where one trains is every bit as important as what one trains."

I would also add 'When' you practice is also important: As early in the day as you are capable of organizing yourself.

I just finished an experiment: 6 months of daily Internal Practice on the beach [NSB] at sunrise. 

I've worked hard for the past 30 years to consciously develop a deep relationship with the Oceans. Using Scuba Diving as a mode of internal cultivation. I found myself being able to connect to the energies of the ocean, tide, wind, sun and moon. 

I've noticed that the habit of practicing on the beach at sunrise has made this weeks land locked practices a bit more difficult to calibrate. I find myself tuning into the feelings and vibrations that I was able to achieve during that 6 month experiment on the beach at sunrise. I now carry that frequency (beach/sunrise) inside of me and I'm able to access and reflect on it. 'It's become part of my Inner Sanctuary.

It's best to organize your practice to be: 

As early in the day as you can  

Sunrise is best

Preferable before noon

Outside in a natural setting that resonates with you personally

During inclement weather it's important to have an inside practice spot that resonates with you. 

Seek pleasant surroundings and good ventilation. 

Once you commit to daily practice, the learning and fun begins. One of the highlights of your day becomes:

When to practice

Where to practice

What to practice

Ready go!!

Sunday Practice

The Loft practice area. Looking south down Beaver Meadow and East Hill
 

Rainy and cold outside so I practiced up in the loft this morning.

I spent a few moments contemplating the ultimate purpose for learning T'ai Chi Ch'uan? Once the initial learning of the Solo Form is accomplished (the correct sequence) then the task at hand is much more challenging; The daily practice of the Solo Form.

This morning I was contemplating what it feels like inside of me after 40+ years of regular practice. It's hard to describe but one of the things I noticed is similar to what happens with mastering a coordination on a drum set or learning to drive a standard shift vehicle. After a period of time what you know in your mind descends into your body and your mind is no longer burden with the 'learning' of said coordination. 

I find this paradigm is also present in relationship to imbuing the Solo Form with correct T'ai Chi Ch'uan principles. 

I reflected on the line from Master T. T. Liang's book:

 T'ai Chi Ch'uan for Health and Self-Defense - Philosophy and Practice:

"Carefully examine what the ultimate purpose is - the enhancement of longevity, rejuvenation, and immortality."

Saturday Practice

 

I went into The Studio this morning for the 8-9:30 am T'ai Chi class. I got there a little early and met with Jeff and Luke before class. Among other things we discussed the idea of balanced mental effort. Not too much or too little, but just the right amount. We also discussed the idea that we are trying to 'transform' with the training, by focusing on very specific things:

 

                                                              Do This - Don't Do That

We then went through the Warm Ups from Sifu Ray with some explanation (from me) about the principles involved throughout the session.

Then a Round followed by a short Standing Meditation and Healing Qigong. We were out of time and the next class was coming in, otherwise I would have done The 21 T'ai Chi Qigong after a bit more Standing Meditation.

I visited with Jason in the hallway while the first Youth Karate Class was going on. 

After class I went down to visit with Paul C. for a bit. 

It was good to see him and all the students at The Studio. All in all a productive morning.

With gratitude and appreciation!

Friday Practice

                                     Early morning practice on Cayman Brac before scuba diving.

I did my Warm Ups with Jeff during our Friday 8-9 online meeting.

Afterwards I went outside to my practice spot in between The Barn and my garage and did a Round (left side) 

Then I did the Yin Fu #2 set in my Bagua Zhang spot.

I then went into town and did a work out at the YMCA on the Cybex machines. 

Then after lunch I continued to practice first a drum set session followed by a bit of guitar practice.

All in all a productive day.

Thursday Practice

 

The Photo: Looking south down Beaver Meadow

The weather moderated overnight. It was sunny, with a brisk west wind in the mid 40's but I dressed for it and wore gloves. 

I was very happy to be able to practice outside this morning. 

It's important to be able to have a good indoor practice spot, in case of cold, rainy, windy weather. But it's much better to be able to practice outside in a natural setting. It's best to seek out a spot that resonates with you. With that having been said, some days you just have to settle for what is available. I find long travel days particularly challenging. 

This morning I spent a bit of time re-reading a few passages from Paul Gallagher's book Drawing Silk.

This is what resonated with me this morning. It's from the Second Classic attributed to Wang Zong Yue:

                                                        "Tai Chi is evolved from Wu Ji"

                                   "In movement it differentiates, in tranquility it fuses into one"

            "Without long and arduous practice, one cannot hope to reach ultimate understanding."

I hope you're enjoying your practice!

*Please leave a comment or email me if you're looking at this....Thanks!

Wednesday Practice

 

Another inside practice this morning. It was cold and damp so I went up in The Loft to practice. 

I've practiced a lot up here over the years. I love the view down Beaver Meadow with East Hill in the distance. Lots of qi up here from all the martial arts and musical practices over the years. It's like a well worn pair of blue jeans....So comfortable.

After a full Warm Up, I did a Round (left side) to T. T. Liang's music without his count. I was able to 'stay on the beat' throughout the Round. I haven't done a Round to just the music for quite awhile. It's interesting to experience the tempo and intersections (ala T. T. Liang's counting) of the down beats and the up beats. Keeps you honest to the sequence and number of repetitions of the postures throughout the Round. Once you 'get it' the focus makes for a nice relaxing flow. Master Liang was a genius to put the form to a beat. Since everything under the sun is set in time....Time is relevant in most 'things', especially playing any musical instruments. My main instrument is drum set where your 'steady time' is your 'feel' is your 'everything'. I always practice drum set and pad work with a metronome. I also often count out loud to work 'time' into the speaking part of my brain. I find doing T'ai Chi to a metronome also helps my brain develop a better sense of 'time'. Win/Win!!

From Paul Gallagher's book Drawing Silk:

                              The Chinese say the Solo Form "must not be too slow or too fast"

                                            "Throughout the entire body must be light and spirited"

                                 "The attention should be concentrated on the vital spirit, not on the qi"

 

Tuesday Practice

 

My first morning T'ai Chi class at The Studio for the '23 Season. It felt awesome to be in the room with students again. Felt just like going home! Ahhhh!!

I felt so fortunate to be in the room with such a great group of folks. [bow]

I started by introducing the idea of pulling the toes and ankle back towards the shin (#4 exercise) to release the calf muscle. Using the calf muscle releasing and contracting along with the Bubbling Well point on the bottom of the foot to pump blood back up the leg. Contracting the shin muscles strengthens them. 

*One purpose of keeping the shin muscles strengthened is to keep the foot from slapping the ground as you walk. 

Using the first Warm Up exercise, Up on the Toes and Back on the Heels, to 'pump the lymph and blood'. We added the arms, focusing on moving the lymph fluid. 

We went on to The Ten Exercises focusing on imbuing them with The Principles.

We finished with a Round

Training ideas for the Round:

1.  Completely relax the muscles, especially in the thighs, after shifting weight off of them. 

2. Make little circles at the beginning and end of each movement. Eventually the circles become invisible. 

                              "In every movement the entire body should be light and spirited"

3.  Keeping a neutral posture when forward or backward in a bow stance, able to neutralize (transform) a push or pull. 

After the Round and a healing Qigong I reviewed the Jian Sword Form with Janee and Pat. A couple of rounds and some left side repetitive single movement practice. 

1. Concentrating eye contact on the tip of the sword while doing solo practice

2. Keeping the blade perpendicular to direction of the cut/slice

***Please leave a comment or email me if you're reading this....Thanks!

Monday Practice

 

It was raining and cold, so I got a fire going in the wood stove and started my practice in The Barn. 

I always prefer to practice outside in nature, but occasionally when it's raining or too windy I'll practice inside. The Barn is a wonderful inside place to practice. There's lot's of qi and inspiration in The Barn, from two decades of fun, martial arts and music jams!

I did my Warm Ups and some Standing inside and then it stopped raining so I went outside for my Round (left side).

I love to practice in the woods of Leyden. It's very different from my beach/ocean practices NSB. I find it surprisingly calming and serene, perfect for internal practices. 

With gratitude and appreciation!!

After my Round I practiced the Yin Fu Set #1 around my first Bagua Tree. Awesome!

I really enjoyed the privacy and connection to the trees on the property. Trees, especially Big Grenie have been exceedingly helpful as training partners. They are the masters of Standing Meditation practices.

I hope you're enjoying your practices

Please leave a comment or email me if you're reading this.

Thursday, Friday, Saturday, Sunday Practices

 

Thursday 4.13.23 was my last beach/sunrise practices for the season. It was very overcast with rain forecasted for later in the day.

After packing the car we traveled up to MooseHaven to visit with Mom, then drove up to Bluffton SC for two nights.

Friday morning I practiced in Sherry's the back yard of her new house. Very pleasant and peaceful with a large stand of big trees to connect to.

Saturday I ended up practicing outside in the parking lot of the hotel we were staying in, in Fredricksburg Virginia.

Sunday I did the first afternoon practice in quite awhile, after we arrived home in Leyden. It was a surprisingly good round with a focus on making small circles with all my joints on either end of a movement. I've worked on this principle in the past but on this particular occasion I was able to muster up a very strong feeling and sense of these small circles at the ends of my movements. All in all a very productive practice. Yay!

It's good to be practicing with my main training partners here in Leyden. That's 'Big Greenie' on the left. I've developed a strong connection to her over the past two decades. She has been a great assistance in my striving to connect to natures energy. [Bow]

I'm hoping to get back into The Studio for tomorrow mornings practice with the T'ai Chi Ch'uan crew.

Wednesday Practice

 

The Photo:

Sunrise was at 7:02 this morning with low tide at 8:44. Very strong on shore wind coming from the east. There was plenty of hard packed sand to practice on and very few folks on the beach.

The Practice:

The strong easterly wind made this mornings practice a little iffy. Because of the wind direction I was unable to get out of it. I turned my back to the wind for my Warm Ups and initially decided to come back to the house after my Warm Ups to do a Round in my backyard. But I felt I was sufficiently warmed up and ended up doing my Round (left side) on the beach. 

I only have one more day this season to practice on the beach. So I found myself reflecting on the results of 6 months of beach/sunrise practices. Hard to put into words. But I'd would highly recommend it if you are given the opportunity.

Support your local Sunrise!

I focused on smooth transitions from one posture to the next. Maintaining "Stand like a poised scale" and feeling my internal gyroscope "Moving like a cartwheel". The sand and the wind make the relaxed balance a bit more challenging.

Notes: 

I saw the four walker, this morning there were only three

I also saw Paul the jogger to talk with. I let him know that we are heading north tomorrow morning. I may not see him again until next Nov. 

Have a good summer Paul!!

Tuesday Practice

 

The Photo:

Super windy this morning. Blowing out of the S S/E. Low tide at 7:39, sunrise at 7:09. It was so windy I couldn't leave the camera on it's tripod and had to move back closer to the dunes and behind the sea wall at the condos on Hill Street.

The Practice:

After moving back towards the dunes and hiding behind the sea wall at the condos I did manage to get a Warm Up and a Round (right side) in. 

A theme for this mornings practice was balancing my thoughts by reciting out loud from the T'ai Chi Classics. Focusing on calibrating my thoughts to achieve a particular feeling and connection to nature; 

I found myself contemplating; The ocean, tide, wind, sun, moon, waves, swell, clouds, ocean smells, birds, fish and creatures. The beach at sunrise is such a dynamic environment. It's been amazing to be a part of the whole. 

My dream of playing T'ai Chi to connect with mother nature is amazing. 

With gratitude and appreciation!

From an early age, I've consciously cultivated an extra-ordinary appreciation of nature. 

Internal Martial Arts has been my main practice for decades. 

Cross Country and Downhill Skiing and Scuba Diving are ways that I've used to gain a deeper appreciation of the mountains and the oceans. 

I hope you've been enjoying reading about my journey. Please leave a comment or email my with any feedback. I'd really appreciate that!

Notes:

I didn't see anyone I knew. I had to get back to the house because I had a haircut with Krystal (she cancelled).

Packing, packing, packing.......Thursdays the day!

Monday Practice

 

The Photo:

It was iffy this morning. High wind coming in directly off the ocean (east). Not a no-see-um in sight!! Yay!

An amazing cloud burst was visible right where the sun would normally be rising. I made it home before the the sky opened up. We can use the rain!!

However even at low tide (7:03 am) there was very little hard packed sand to practice on. The last high tide came all the way up to the dunes. Between the strong onshore wind and the moon at 80% full the tide came up very high. 

The Practice:

The training theme this morning is from my musical practice; When playing music with others...Do Not Overthink!

Overthinking will simply ruin your performance. A neutral mental balance is as important as a physically neutral posture. 

                                        You've got to care, but you can't care too much.

Initially, it is essential to think about what and how you are doing...Whatever! But once you get past a certain level it's essential to let the unconscious mind to all the heavy lifting. 

This morning I brought a properly balanced mental game to my practice. 

Just DO and FEEL

*The 'no conscious thought' level is only available after there has been considerable work on fundamentals. 

In music; One has to know the song well, before one can just flow and not have to consciously think about it. 

Instead of the chords, melodies and arrangement, the attention turns to feel and musicianship.  

Notes:

I saw very few folks out there this morning. The 4 walkers were on 2 and they stopped to commiserate about the lack of beach and of course the high east wind; We all agreed that it keeps the riff raff away!!

I did see another woman that was shooting the sunrise with her phone.

The construction guys that are working on Las Brisas were using a Bobcat to retrieve some rather large beams that the tide moved to the south down the beach. The guy with the Bobcat was getting them one by one and returning them to Las Brisas. Like little kids making sand castles on the beach near the water line; The next high tide wipes them out!!

Mother Nature wins hands down! EVERY time!!

Sunday Practice

 

The Photo:

It was completely socked in. NO visible sun, it just got a little bit brighter at sunrise (7:05). There was a very strong wind from the north. It was sprinkling lightly, with the bulk of the rain coming in later today and tonight. The last low tide was at 6:10 so there was plenty of hard packed sand, however the wind was too strong to practice in. So I decided to come back home to practice in the backyard, which is protected from the north wind.

The Practice:

This morning I find myself working on having flexibility about where and when I practice. I'm so used to (ordinary) the habit of practicing on the beach at sunrise. I'm having a hard time NOT doing it! 

Over the last 6 months I've successfully formed the habit of daily 'sunrise beach practice'. The downside of that habit is when it's not possible. Like this morning being to windy (and wet) or next week when we leave for the season. So this morning I'm consciously being flexible about when and where I'll do my practice. 

My goal is simply to get a 'session' in every day, with the best spirit and balanced mind involvement possible.

                               "The mind directs, the body follows"

I just finished my practice in the backyard. It was still blustery but not nearly as windy as it was on the beach!

I started with a brief Warm Up and a Round of Bagua Zhang [yin fu set #1) especially focusing on #6 & 8. Paying close attention twist just enough to open the spine and to not over twist which closes the spine. 

                                          "Let there be neither excess nor deficiency"

I then completed a Round of T'ai Chi Ch'uan on the right side. One of the theme for this mornings was to remain "Light and Spirited" throughout my round; Paying close attention to completely relaxing a leg or arm after using it. With my legs I payed close attention to completely relaxing a leg immediately after shifting weight off of it.  

I continued to work on this principle (completely relaxing muscle after using it) while doing a Standing Meditation practice. First in Wuji (50/50 weighted) then while doing Single Leg Standing Meditation, with one leg holding 100% of the weight the other side is completely relaxed, with the opposite arm/hand held up and the other arm/hand simply hanging limp at the side (completely relaxed). A very productive practice!

Notes:

There were very few folks on the beach this morning. The wind was howling!!

I did see a couple of joggers

And Greg and Arian on bikes on the way home.... 

Saturday Practice

 The Photo:

It was very still this morning with no discernible wind. No wind means; No-See-Ums! Oy!!

Sunrise was at 7:06 with the last low tide at 5:01. There was plenty of hard packed sand to practice on. But the no-see-ums were a challenge to my mental focus.

The Practice:

I spent a fair amount of this mornings practice attempting to stay focused and not get distracted by the no-see-ums, especially while doing my Round (left side). I did manage to get a full Warm Up and a Round in with a bit of Standing Meditation and my usual Healing Qigong at the end.

I had several themes this morning. First I payed extra attention to be able to withstand a pull every time I'm in a forward bow stance (push or brush knee) and being able to withstand a push while shifting to my rear leg while in a bow stance (roll back). This is a very common theme while I practice. This morning I was able to elicit a deeper feeling and refined awareness of these two important postures.

I also focused extra attention to completely releasing any tension, especially in my legs, after shifting weight off that leg and/or when an arm goes from a higher position requiring slightly more muscular effort to a lower position requiring less muscular effort. I focused on consciously releasing any excess muscular effort when it is no longer needed. This contraction/relaxation cycle is essential. I was able to get to a deeper level of Song while focusing on this principle. 

*This is also the way I teach punching/blocking/kicking in the American Karate System. The contraction is only at the point of focus then the entire body completely relaxes in order to prepare for the next technique.

                                                  "Take your foot off the brake after you've turned the corner "

                                                                                   - OR - 

                                                                       "Don't ride your brakes!!"

Notes:

I saw:

Lot's of tourists. I guess because it's Easter Sunday tomorrow?

The 4 walkers were only three but they had Paul with them.

I know, Paul the Jogger on the weekend.....Highly unusual!

Please leave a comment or email me.....Thanks!

Email Sifu Roy

If you're looking at this, please leave a comment or email me....Thanks!

 Please leave a comment or email me....Thanks! 

I really appreciate the feedback.

email link at:

www.jrroy.com 

Friday Practice

The Photo:

Sunrise 7:08 this morning. The tide was coming up with the next high tide at 10:25. The moon was full last night but there was still enough hard packed sand to practice on. Nice breeze started out from the south then switched over to the S S/W and then died altogether. There were very few no-see-ums to deal with. Yay!!

The Practice:

One of the themes for this mornings practice is to open the spaces (Song) between the bones of my hand, feet, ankles and wrists.  I started working on this focus while doing "Holding The Moon" Standing Meditation and then carried the theme throughout my Warm Up and Round (right side). 

Notes:

This morning on the beach I saw: 

The Four Walkers, there were three today

John to talk to

Paul to say hi to

I needed to get back to the house for a video meeting with Sensei Jeff from 8-9am

Thursday Practice

 

The Photo:

Sunrise was at 7:09 this morning. The tide was rising with the next high tide at 10:10. There was a steady breeze from the S S/E (no no-see-ums) and plenty of hard packed sand to practice on. 

Life is Good!

The Practice: 

The regularity and length of time I've been experimenting with doing a Cultivating Internal Practice on the beach at sunrise, is changing 'how it feels'. After 6 months I've successfully formed a habit. Practicing on the beach at sunrise has become so 'ordinary' for me I find myself needing to access gratitude and appreciation to remind myself how special this opportunity is. Everything goes through the same evolution; First it's NEW, then it's NOT new, then it's regular or ordinary, then if you can persevere 'it' will become extra-ordinary. It's challenging from the beginning but does become increasingly more challenging, in a different way, as time goes on. 

The best advice I can give, is DO NOT overthink or underthink, especially while you are practicing.

*Just DO:

 "The best you can with what you know." 

Most importantly keep an eye out for 'negative internal self-talk', like making excuses and procrastinating. Just DO IT the best you can. 

"Choose your path and follow it with heart"

Notes:

I saw:

Three of the four walkers

Paul the jogger (still walking)

Lot's of tourists.......

Wednesday Practice

 

No notes today. 

I did a beach practice at sunrise but then needed to get right back to the house. I traveled up to MooseHaven to visit with Mom.

Here we are enjoying the fresh air and sunshine on the banks of the St. Johns River

Tuesday Practice

 

The Photo:

Warmer with the slightest breeze coming in from the west. The no-see-ums were bad, not as bad as yesterday but BAD. Sunrise was at 7:11, high tide at 8:51 there was very little beach and no hard packed sand to practice on. I made due!

The Practice:

I was primarily focused on my internal balance, calibrating my mind and spirit to be involved but not overly involved.  

Using my mind from the third party perspective, striving to be equanimous whenever I notice a defect or become aware of something that needs adjusting. Adjusting old habits is the primary intent of refining your personal art, no matter the endeavor.

A drum set teacher once listed the stages of development as such:

1. Unconscious incompetence

2. Conscious incompetence

3. Conscious competency

4. Unconscious competency

* Training is evolving (whatever) from #2 to a #3. 

*In most endeavors (especially martial arts), #4 is the ultimate goal. 

*Correct, competent iterations is the only way to arrive at Unconscious Competency (the 'it' is highly trained)

Notes:

I saw:

The three walkers 

Paul the jogger had a knee brace on and was walking instead of jogging.

Monday Practice

 

The Photo:

It was VERY still this morning. So the no-see-um's were out in force. The buggiest morning so far this season. I could barely stand to take a few photos and do my Warm Ups. I was literally getting eaten alive. While I was taking my camera off it's tripod I saw about 20 or 'em on my left hand. Oy Vey!

Sunrise was at 7:12 with the high tide at 8:09 this morning. There was very little hard packed sand to practice on. Between the no-see-um's and the soft sand I came back to the house to do my Round after finishing my Warm Ups on the beach. It was still a little buggy at home but not nearly as bad as the beach.

The Practice:

"Stand like a poised scale and move like a cartwheel"

First in a stationary position or anytime you stop movement or pause in a form your posture should be neutral; Central Equilibrium 

Secondly while moving to access the inner gyroscope, where the feet and the head know where each other are (proprioception) unconsciously at all times.

Notes:

Ginnie and Cheryl came down for sunrise. Not much for a sunrise this morning because of the heavy cloud bank on the horizon and the no-see-um's were fierce. I couldn't even do my Round but I did manage to get my Warm Ups in before coming back to the house to do my Round (left side).

Sunday Practice

 

The Photo:

Sunrise 7:13 and high tide was 7:26 so there was just enough hard packed sand to practice on. There was a slight breeze from N N/W, enough to keep the no-see-um's down.

The Practice:

This morning I focused on relaxed balance (Central Equilibrium) while doing #9 exercise from The 10 exercises. Relaxed Balance is a general theme that I re-visit most every training session. I kept that theme up throughout the session this mornings. 

I also focused on my connection to nature. Extending out to the horizon and drawing in the healing energy of the Atlantic Ocean. Breathing in the new and the fresh and exhaling the old and the used: 

*Breathing in Calm Centered Internal Strength, Resilience and Non-Reactivity. 

*Breathing out any Turbid Qi, Injury, Illness or Disease.

Notes:

I saw the 4 walkers. This morning there were only 3

There were a fair number of tourists this morning. Families with kids and lone joggers and walkers. 

Saturday Practice

 

The Photo:

It was in the mid 60's this morning with a very slight E S/E wind. Sunrise was at 7:14 with high tide at 6:42. There wasn't much hard packed sand to practice but there was enough!!

The Practice:

Day 7,945

This morning, I was mainly focused on maintaining a neutral posture while forward in a bow stance and while rear weighted in a bow stance and strived to maintain a neutral posture while transitioning from one posture to the next. 

I also focused on the smoothness and lightness throughout the session.

I had a few moments where the feeling of connecting to nature was extra strong. I usually feel some connection throughout my practice but this morning when I focused on connecting to nature, it was different. Strangely potent...More connected than before, as if it was a new experience. 

We took Cheryl and Kirk to Haulover's yesterday to see the Manatee's. Very cool viewing spot for them. Then we went to Goodrich's for lunch. Yummy fried food....Oh boy!!