Monday Practice

 

The Details:

It's 62 at the house. The sunrise was at 7:11. The high tide was at 5:28 (2.0'). The Gieco insurance adjuster is coming this morning between 9-10. This is Day #4 in the Rotation. I realized afterwards I did Day #5 Anyo and Kata. I'll rectify that tomorrow morning. 

There are Gale Force Wind from the N N/E today and the ocean was all kicked up (angry). The beach was almost empty. I dressed for it and kept my hood up and turned my back to the north when I could.

Note: I saw Eddie and Almond Joy on Hill Street and Josh waved from his Condo. On 22nd Ave I say Al and Molly. Both dogs expect some attention!

The Practice:

I started with a full round of The 10 Exercises. I did the + part for #3 and #10, otherwise I stayed with the original 10.

Next I did a Round (right side) reciting the Taiji Classics during Part II. I payed extra attention to staying on the right side, mainly to exercises maintaining constant attention to what I was doing. There were very little distractions this morning. I didn't have a single person pass me! Very unusual on the beach.

Next I did all 8 Standing Postures and Healing Qigong.

Next I did a round of Cheng style Baguazhang 8 Animal Palms Changes 1-4 (both sides). I used Mud-Wading Step for the intro and then Lion Walking for the Changes.

Next I did a round of Anyo Tatlo (should have been Anyo Apat in the Rotation) I tuned into Flow, Sequence and Consistency. 

Next I did a round of Chinto Kata (should have been Wansu Kata) I tuned into mobility and agility.

Next I did a round of Taiji Staff (right side) tuned into the correct sequence and Mobility and Agility.

Next I did a round of Taiji Staff (left side) focused on the sequence using the left side.

I returned to the house to eat breakfast and journal today's practices.

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Sunday Practice

 

The Details:

It's 60 at the house. The sunrise was at 7:10. The last high tide was at 4:34 (2.6'). Dylan and Giulia leave for Italy today. They are going to spend the holidays in Italy with Giulia's family.

Note: I didn't see anyone to talk with this morning. I did say hi to the guy with his small white dog on a leash. He say's hi most every morning. It was warmer with virtually no wind so I did feel the no-see-ums biting at my neck and face a few times. I also got distracted by the tourists walking by a couple of times. 

The Practice:

I started with a full round of The 10+ with slight adjustments for my right knee. Mainly I didn't got as low in the Tiger Crouches but I did go all the way down in #8 and kept my knees from going beyond my toes because when I tried that out my right knee started to act up and give out on occasion. Ugh!

Next I did a full Round. I started on the left side (I think) but then noticed that I was on the right side so I switched back at the beginning of Part III, then I noticed I had switched back to the right side so I once again switched back to the left at Wave Hands Like Clouds. I practiced being equanimous when I noticed. After all who cares which 'side' you're on?? I'm using the alternating sides paradigm simply to check my memory and cognition. Now that I have both sides feeling exactly the same it's more challenging. There are several spots where it becomes more noticeable. Oy Vey! 

Next I did all 8 postures for Standing PT and then Healing Qigong.

"Breathing in Qi is in me, Breathing out I'm in Qi"

Next I did a round of Anyo Tatlo. Then I realized that I should have done a round of Baguazhang.

Next I did a round of Yin style Baguazhang 8 Linking Palms Changes 5-8 (on both sides) focused on balance during the 'kick ups', reciting the names of the postures when I could. I also focused on turning to the rear.

Next I did a round of Seiunchin Kata focused on the overall quality of my basics.

Next I did a round of Taiji Dao using my wooden Bokken focused on the correct sequence.

Next I did Pakua Knife again using my wooden Bokken. I got through using the correct sequence with a few adjustments (for my right knee and the butterfly kicks) until I got to the very end and then I got a bit confused.

I returned to the house to eat breakfast and journal today's practices.

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Saturday Practice

 

The Details:

It's 56 at the house The sunrise was at 7:10. The low tide was at 9:58. I've got a 10 am video chat with Jeff this morning.

John (the surfer) stopped and chatted for a while. I also saw Elizabeth to talk to briefly and Wes waved as he went by in his golf cart.

The Practice:

I did a brief warm up using the first few of The 10 Exercises tuned into consistency.

Next I did a Round (left side) tuned in Mind-No-Mind, balance and making a profound connection to Natures Qi. 

Next I did all 8 postures that I use for Standing PT and then Healing Qigong at the end.

Next I did a round of Yin style Baguazhang 8 Linking Palms Changes 1-8 (both sides) reciting the names of the postures where I could and observing how rotating my spine and opening and closing my Kua affected my breathing and rib cage.

Next I did a round of Anyo Dalawa focused on flow and the quality of my basics.

Next I did a round of Naihanchi Kata focused on the changes that I've made to this Kata, especially replacing the finger strike with a short palm down punch.

Next I stopped to chat with John (social time)

Next I did a round of Taiji Jian using my wooden Bokken.

I returned to the house to eat breakfast and journal today's practices.

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"Today is an opportunity to get better. 

Don't waste it!"

Friday Practice

 

The Details:

It's 52 at the house. The sunrise was at 7:09. The low tide was at 8:58. We have an appointment with the Geico insurance adjuster at Gerber Collision on State Street in New Smyrna at 9:30 to get the truck looked at (after the accident). I realized this morning that I need to call Tomeka Periodontist to change my February appointment.

The Practice:

I started with a modified version of The 10+. I left out The Dragons Back and Ba Shi. I did do the Three Swings and Song Gong for #10.

Next I did a Round (right side) reciting the Taiji Classics during Part I. I tuned into fully breathing out and expanding my ribcage in 360 degrees as well as Relaxed Balance and whole body Song.

Next I did Standing PT (all 8 postures) and Healing Qigong.

Next I did a round of Anyo Isa. I just realized I didn't do a round of Baguazhang which would have been  the 'correct' practice to do in today's rotation. I'll be sure to do that on this evening's QW on The Beach.

Next I did a round of Seisan Kata focused on amping up my basic punches and kicks.

Next I did a round of Taiji Cane. First I did the right side then I did Parts I, II and III on the left side. I was distracted and a bit confused when I got to Part IV. 

I returned to the house to eat breakfast and get ready to go over the bridge to Gerber Collision with the truck for our 9:30 am appointment.

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Thursday Practice

 

Shot with my IPhone

Shot with my Canon camera

The Details:

It's 56 at the house. The sunrise was at 7:08. The low tide was at 7:57. We've got Lori coming to help us at 9:00 this morning. It's Matt and Lisa's last sunrise walk of the season. I gave them my email address to that I could send them some of the photo's that I took of them on the beach. Matt suggested that we take a selfie so that they could have a photo of the three of us. Nice idea! I saw Nevin walk by as I was packing my camera and tripod to leave the beach. She didn't notice or wave to me.

I'm using #8 in the rotation today in order to get back on track.

Note: Besides seeing and talking to Matt and Lisa I spoke with Marty and waved at Wes. I also saw and formally met Jason (shook hands) the new owner of Ocean Beach Club and his two Labradoodle's.

The Practice:

After shooting the sunrise, I started with a full round of The 10+ focused on consistency, leg strength, coordination, relaxed balance and proper stretching of my fascia.

Next I stopped to chat with Matt and Lisa and for them to take a selfie of the three of us. 

After finishing with The 10+ I did a Round (left side) focused on observing the four F's.

Next I did a full session of Standing Post Training and Healing Qigong.

Next I did a round of Cheng style Baguazhang Old 8 Palms (both sides) using Mud-Wading Step throughout the round.

Next I did a round of Anyo Pito focused on good quality basics, balance and applications.

Next I did a round of Sanchin Kata focused on breathing and dynamic tension.

I packed up and headed home to fix breakfast and get the house ready for Lori to come at 9.

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Wednesday Practice

 

Shot with my IPhone

Shot with my Canon camera

The Details:

It's 63 at the house. The sunrise was at 7:08. The low tide was at 6:48. The wind (medium strong) was coming from the N N/E

Notes: It was a very social morning starting with rather long conversation with Dave (commercial airline pilot). He told me that the whole idea behind 'jet lag' is basically dehydration and the in the air there is only 10% humidity and you have to drink X per hour in the air and therefore pee a lot!!

I walked north to 17th Ave. with Matt and Lisa (another rather long conversation) I found out one of the parents (Matts I think) live in the Sugar Mill Project and they are working on the apartment they stay at on Hill Street. I also learned that Lisa has kids (I'm assuming from a previous relationship?) 

Also, John (the surfer) stopped to chat (another rather long conversation) and I saw Wes in his usual spot on the south end of the sea wall in front of Las Brisas.

The Practice:

I started with a full round of The 10+ tuned into fascial stretching, breathing, coordination, balance and overall health.

Next I did a Round (right side). I interrupted my Round during Part I to walk north with Matt and Lisa. I was focused  on Relaxed Balance, Song and the four F's. 

Next I did Standing Post Trading and Healing Energy.

Next I did a round of Yin style Baguazhang 8 Palms Changes 5-8 (both sides) focused on turning to the year. 

I have decided to hold off on the 'rotation' of my forms. I know I was on #8, but I'm going to wait until tomorrow since it'll be Matt and Lisa's last morning walk. 

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Tuesday Practice

 

Shot with my Canon camera

Shot with my IPhone

The Details:

It's 59 at the house. The sunrise was at 7:07. The low tide was at 5:54. There was a very stiff breeze coming out of the N. Very few folks on the beach. I dressed for it and had my hoodie on and gloves too!

Note: I say Matt and Lisa to talk to briefly. I also saw Doris and Janice; I was coming on the beach just as they were leaving.

The Practice:

I started with a full round of The 10+ adjusting for my right knee. I tuned into correctly stretching my fascia.

Next I did a Round (left side) reciting the Taiji Classics during Part I. I tuned into Song and having the proper stretch to activate my fascia.

Next I did a full session of Standing Post Training and Healing Qigong. 

Next I did a round of Yin style Baguazhang Changes 5-8 (both sides) reciting the names of the postures where I could. I adjusted the low single leg squatting Stances to accommodate my right knee.

Next I did two rounds of Anyo Pito focused on the correct sequence in the correct direction. I did the second round because I ended up facing the wrong direction at the end of the first round. I flushed out the error at the end of the second round and ended facing the correct direction.

Next I did two rounds of Sunsu Kata. I did two round for the same reasons that I did two rounds of Anyo Pito.

I returned to the house to make breakfast and journal today's practice. 

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Monday Pratice

 

The Details:

It's 67 at the house. The sunrise was at 7:06. The low tide was at 5:54. It's trash and recycling day. We are getting all the trash and recycling together to put on the curb. It's misting with a stiff breeze coming out of the N N/E

Note: I spoke with Matt and Lisa and waved at a few other folks. The beach was almost empty of tourists.

The Practice:

I started with a full round of The 10+ with just a few modifications to take care of my right knee. I was focused  on consistency and health.

Next I did a Round (right side) focused on Balance and Breathing through my nose.

Next I did a round of Yin style Baguazhang 8 Palms Changes 5-8 (both sides) adjusting for my right knee.

Next I did a round of Anyo Anim tuned into applications and basics.

Next I did a round of Kusanku Kata tuned into mobility and agility.

I'm trying to get back to the rotation of Forms that I've been using. It's been challenging! Oy!!

I returned to the house to get the trash to the curb, make and eat breakfast and journal today's practices.

Sunday Practice

 

Shot with my IPhone

The Details:

It's 66 at the house. The sunrise was at 7:05. The low tide was at 4:59. I'm driving up to MooseHaven to visit my Mom this morning. It was rainy most of the way up and harder on the way south. The last 40 miles it was torrential. I95 is such a treat! Ugh!

A little change of scenery for Mom.

Note: I talked to Matt and Lisa this morning. They invited me to go to church with them. I declined! 

The Practice:

I did a short one today starting with a brief Warm Up using the first few of The 10

Next I did a Round (right side) focused on Balance and Breathing through my nose.

Next I did Standing and Healing Qigong. 

Next I did a round of Anyo Anim focused on applications, correct sequence and adding more pop, speed and flow to my techniques.

I cut it short to return to the house, eat breakfast and prepare to drive north to MooseHaven.

It's late afternoon and it's still raining, overcast and gloomy. I'm just now taking a few minutes to journal today's practices. 

Saturday Practice

 

Shot with my IPhone

The Details:

It's 69 at the house. The sunrise was at 7:05. The high tide was at 9:33 (3.4'). We're decorating the Christmas Tree later today. I've got a 10 am video meeting with Jeff this morning.

Note: I saw Matt and Lisa and Rocco, Mancy and Valerie to speak with and Doris and Janice on the way back.

The Practice:

I started with a full round of The 10+. I left out Ba Shi because my right knee has been bugging me. I was focused on consistency and overall health.

Next I did a Round (right side) tuned into Relaxed Balance, Breathing through the nose and rubbing the neck against the collar.

Next I did Standing and Healing Qigong.

Next I did Yin style Baguazhang 8 Palms Changes 1-4 (both sides) focused on rotating my spine.

I felt too distracted by the passersby, no-see-ums and soft sand to continue. I returned to the house to eat breakfast, prepare to meet with Jeff and journal today's practices.

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The entire sky was cloudy. Right at sunrise you could see the sun for a short time before it went behind the clouds. It's supposed to rain today and tomorrow too.

It was warm with very little breeze. The no-see-ums were out in force. The tide was coming in, so there was very little beach to practice on. I had to practice in the soft (very unstable) sand again. Ugh! The soft sand makes balancing very challenging.

"Perseverance can sometimes equal genius

 in its results"

Friday Practice

 

The Details:

It's 68 at the house. The sunrise was at 7:04. The high tide was at 8:40 (3.4'). Last night was the last full moon of the year. The building inspector is scheduled to come and inspect the new windows this morning. 

Note: I saw Elizabeth to talk to and several folks waved or said good morning. 

The Practice:

The tide was coming up so there was very little beach left to practice on. I ended up in soft sand with walkers and joggers coming close. I felt distracted and unmotivated so I ended up doing a shorter session.

I started with the first half of The 10+ (up to #6) focused on stretching my fascia and strengthening my legs.

Next I did a Round (left side) 

Next I did Standing and Healing Qigong

Next I did the beginning of Cheng style Baguazhang 8 Animal Palms Change #5 (Phoenix Palm). I did the introduction and #5 on the left side, I got confused on the right side and distracted by the passersby so I packed up and returned to the house. I may try to go out to the backyard and resume my practices. Maybe I just need the day off of that. I might be a little too overloaded? 

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Thursday Practice

 

The Details:

It's 55 at the house. I've got windows open to let the cool fresh air in. The sunrise was at 7:03. The high tide was at 7:46 (3.4'). There was only soft sand to practice on. It made the practice very challenging especially the single leg balancing! Oy!!

The Practice:

I started with a full round of The 10+ on the soft sand. I found it especially challenging. 

Soft sand practice spot at high tide.

Next I did a Round (right side) reciting the Taiji Classics during Part I. I remained focused on Relaxed Balance, stretching fascia from top to bottom and breathing in and out through the nose, feeling my back expand and contract. I attempt to breath into my thoracic back area as soon as I mobilize the diaphram to breath in. I've been experimenting with that modality while I Qigong Walk with good results.

Next I did Standing and Healing Qigong.

Next I did a round of Cheng style Baguazhang 8 Animal Palms Changes 1-4 (both sides) using Mud-Wading Stepping in the soft sand. I found it helpful to land my feet flat on the sand as opposed to 'rolling my feet' as in Lion Walking.

Baguazhang practice in the soft sand around a parking pole at high tide.

Next I did a round of Anyo Dalawa amping up the power and speed of my techniques. I also focused on applications.

Next I did a round of Wansu Kata adding more power.

I returned to the house to make and eat breakfast, work on photos, chat about Christmas this year and journal this mornings practices.

"We become what we think about"

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It's a full moon tonight!

I QW north and did my regular practice at the 1/2 way point along with a round of Cheng style Baguazhang 8 Animal Palms Changes 1-4 (both sides) I started using Mud-Wading Step for the first part and then switched to Lion Walking when I started to do the Changes. 

I did a regular session on the Walk Over at 21st Ave.

Wednesday Practice

 

Shot with my Canon camera on a tripod. It's a CR2 shot that I developed in Photoshop CS6.

The Details:

It's 65 at the house. The sunrise was at 7:03. The high tide was at 6:52. It's day #3 in the rotation. 

The Practice:

It was totally cloudy with the smallest breeze coming from the north, just enough to keep the bugs away.

The tide was high so there was only soft sand to practice on. I didn't see anyone to talk too.

I started with a full round of The 10+ focused on facial stretching and strengthening my legs. I was feeling a bit of discomfort in my right knee so I adjusted some of the exercises accordingly.

Next I did a Round (left side) focused on Relaxed Balance and Feeling facial stretch, consciously avoiding contracting the large muscle groups and immediately releasing any muscle that is contracted after it's use. As in weight transferring from right to left and visa versa.

Next I did Standing and Healing Qigong.

Next I did a round of Yin style Baguazhang 8 Linking Palms Changes 5-8 focused on using the correct sequence and technique. 

Next I did two rounds of Anyo Tatlo. I ended in the wrong direction the first round so I did a second round to flush it out.

Next I did a round of Seiunchin Kata adding more pop and focus to all my techniques.

Next I did a round of Taiji Dao using my wooden Bokken I focused on the tip of the sword.

Next I did a round of Pa Kua Knife focused on using the correct sequence in the correct direction. I did fine until the very end and then I had a glitch. Oy Vey!!

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"The person who says it cannot be done 

should not interrupt the person who is doing it."

Tuesday Practice

 

Shot with my IPhone

A CR2 photo shot with my Canon camera on a tripod.

The Details:

It's 62 at the house. The sunrise was at 7:02. The high tide was at 6:08. This is day #2 in the rotation. Thanksgiving messed with my rotation, but I'm determined to get back on track! Today may be the day?!?

Note: I saw Matt and Lisa to talk to. Lisa named my morning practices a 'tradition' I had been calling it a 'habit' or 'addiction'. I like the word tradition better. I'll be using that from now on......Thanks Lisa!

The Practice:

I got to the beach before sunrise and started with a full round of The 10+ focused on consistency and health.

Next I did a Round (right side) tuned into the feeling and observing the principles while I did the round. 

Next I did Standing and Healing Qigong.

Next I did a round of Anyo Dalawa focused on speed, flow and adding more focus (pop) to my techniques.

Next I did a round of Naihanchi Kata tuned into the changes that I've made as well as Relaxed Balance (challenging) during the Kick sequences.

Next I did a round of Yin style Baguazhang 8 Linking Palms Changes 1-4 (both sides) I tuned into balance during the Kick Ups and getting lower during the Tiger Crouches.

Next I did a round of Taiji Jian using a wooden Bokken reciting the names of the postures throughout. I got a little consused aftern The Wind Rolls Up The Lotus Leaf and ended up facing the wrong direction at the end. I've been thinking a lot about the book " Dark and Mysterious Places"

I returned to the house to make breakfast and journal today's practices.

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"Trust the timing of your life"

Late afternoon:

I QW north and did a mobility stretching session as well as a round of Yin style Baguazhang 8 Linking Palms Changes 1-4 (both sides). I did Bagua at the 1/2 point of my QW. I think it works better. 

Next I did a regular functional exercise session on the walk over at 21st Ave.

Qigong Walking:

- Loose, Supple and Relaxed 

 - Relax Releases and Connect; 

                                  Internally and Externally

- Roll The Feet

- Soften The Knees

- Release the Lower Back;

                                    By Aligning The Head And Shoulders

*Rub The Neck Against The Collar 

*Feel The Opposite Rotations Of The Hips And Shoulders

*The Palms Face In, With The Tigers Mouth Facing Forward

 *The Arms are like silk scarves; 

                                           They Swing Forward And Backward Due To The Movement (rotation) Of The Rib Cage And Shoulders;

                                         They do not move independently of the torso, or move from side to side