Tuesday Practice 1.31.23

 

The Photo:

It was warmer this morning, in the mid 60’s, with a very faint breeze from the south (I think). I immediately needed to take my windbreaker off and was plenty warm with a t-shirt and long-sleeved sun shirt. The tide was high at 4:54 this morning and low at 11:19 am. There was still plenty of hard packed sand to practice on.

I used my Sony camera on a tripod this morning. I captured this photo just before the sun came over the cloud bank and the bird just happened to be flying south. I love the way the rays of light shine before the sun makes its appearance. Once the sun comes up all the color washes away .

With gratitude and appreciation!

 

The Practice:

This morning my main focus again was maintaining Zhong Ding or Central Equilibrium throughout my Warm Ups and Standing Meditations. Once I arrived at “Standing like a poised scale” with relaxed balance, sinking my mind and qi downward to the soles of my feet. I attempted to maintain a state of being whereas the entire body is held plumb erect (neutral posture), first while being still then while moving. My focus was to maintain that idea in my mind throughout and notice when I’m not and then without emotion (good luck) simply return my mind to attending to my Zhong Ding. Without this state of being in force throughout, there’s no possibility of any higher level of achievement. Your balance rules the day!

My student/friend Gary came over for 1 ½ hours of Modern Arnis 6’ Staff/Spear practice. It felt really good to review some 6’ Staff basics.

Gary smiles a lot when he is playing Modern Arnis. He just L O V E S it!! Here he is having fun in my backyard.

 

Notes:

I saw one of the ‘walking crew’, to wave to, this morning.

Afterwards I saw Bob the Mailman and his walking pal Mike. They stopped and we had a discussion about strengthening the muscle on his right shin bone. It’s the muscle that lifts you toes towards you shin. It’s #4 in The 10 Exercises (The Phoenix Stretch). Mikes has been aware that he is unable to lift his right foot when he is walking these days. So his right foot slaps down as he is walking forward. I encouraged him with a minimal effort he can strengthen that muscle and change his gate for the positive.

I also saw Rita and that walking crew in back of Las Brisas to say hi too.

We had a new garage door installed this morning. So I need to get back to the house to prepare.

I did not dally;^)

Monday Practice 1.20.23

 

The Photo:

It was warmer yet this morning (mid 60’s), with hardly a detectable breeze, coming from the south. The tide was high at 3:59 am but going down with low tide at 10:24 am. There was plenty of hard packed sand to practice on.

The Practice:

This morning I was focused on Unconscious Competency; Just letting my body’s memory and my unconscious mind take over.

 I focused on getting my conscious mind to stand down and getting the overthinking part of my mind out of the way and allowing the postures and movements naturally form on their own.  

The steps: Form, Function, Feeling, Forgetting

 

One way of thinking about this process from my drum set study:

1.      Unconscious Incompetence

2.      Conscious Incompetence (extremely important to be aware of incompetence)

3.      Conscious Competence

a.      Most training is developing conscious competency from conscious incompetency

4.      Unconscious Competency (The Eventual Goal) – This takes time and regular practice!

a.      You are able to perform whatever technique or principle, with little to no conscious effort.

b.      Eventually it becomes effortless and all the principles are still present. No degrade and actually better than with conscious effort.

 

Notes:

I had a couple stop and do several of my Warm Ups with me #3, #4, #5 and #6. I didn’t take a photo or remember their names (Darnell and ???). I saw them again as they were walking south.

I also saw Mailman Bob and his friend Mike. They stopped to talk. I guess Mike had Covid and also a problem with his right knee. I saw that he was limping just slightly. It was good to see them out walking again.

I also saw Rita her dog Louie to wave to. She came out on the 20^th Ave boardwalk to take a peek at the ocean.

Sunday Practice 1.29.23

 

The Photo:

It was warmer this morning, with a gentle breeze from the south. The tide was pretty far out. The next low tide is at 9:26am ad the sun rose at 7:15am. As the days are getting longer the sunrise is inching earlier day by day, slowly but surely, one minute at a time. 

Between the changing times of the tides and the sunrises I feel that I am witnessing the movement of the planet.

The profound connection to nature that I’m feeling these days, is beyond description. It's magical!

The Practice:

I built todays practice on yesterdays and the day before and so on. My daily practice is a continuum of previous practices. I generally will work on a particular principle until I’ve successfully elevated my understanding and feel as though I’ve made some progress. This takes time and consistency. 

This morning’s main focus was the principle of Central Equilibrium. I keyed in to the lightness of my body, continually monitoring for any unnecessary tension and my state of relaxed balance. 

Relaxed balance (Central Equilibrium) can be particularly difficult on the beach. This morning the sand was a little wet, because the tide was pretty far out. So if i stood on one foot very long (as in the kicks) the sand would get mushy and very difficult to find vertical relaxed balance. A bit challenging it was!

 I recited out loud:

“Stand like a poised scale, move like a cartwheel”

Notes:

After shooting a few photos I started to exercise and immediately needed to take my windbreaker jacket off. I was a little overdressed.

I lost one of my gloves on the way home. I got all the way back and had my sneakers off, then I realized I was missing one of my ‘go to the beach at sunrise’ gloves.  As I started back to the beach I saw Ginnie and Lucy crossing A1A and there was my glove on the sidewalk. All’s good!

Practice Saturday 1.28.23

 

Sunrise Practice Saturday 1.28.23

The Photo:

It was cold with a stiff E N/E wind. The tide was low at 8:25am and the sunrise was one minute earlier this morning at 7:15am. I was dressed in all my warm gear. 

There was plenty of hard sand to exercise on.

I shot this image right before the sun peaked up over the horizon. The bird was cooperating ;^)

The Practice:

The morning, I was focused on ‘the whole body should be light and spirited and all of its parts connected like a string of pearls’. That always calibrates my feeling/experience in a positive way.

The sand was pretty wet and squishy, so I was having a bit more difficulty balancing on one leg during the kick sequence. So I focused on ‘Stand like a poised scale, move like a cartwheel’ paying very close attention to my alignment and release downward. It helped!!

During this practice session, I had a profound connection to natures energies. I followed my Round with a Standing Meditation session, concentrating on connecting with natures qi and exchanging positive healing energy from nature with any injury or disease, releasing any negative or limiting thoughts and any and all turbid qi; Filling my body, with a calm and centered energy and abundant health.

Using Pore Breathing with the Earth, I got the feeling that Natures Qi was saturating every cell of my body.

Very productive practice session again today! Yay!!

I hope that you're enjoying your practice today. Drop me a line at let me know how your practice is going. IF its been awhile....Today is a good day to re-start;^)

Sending you encouraging and healing energy>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

 

Notes:

I saw John to talk to on the beach. Just as I was finishing shooting the sunrise. John stopped to talk. Interesting conversation, he said he has a neighbor that has started to practice T’ai Chi and loves it.

I gave him a few ideas about ‘tai chi training’. I probably said too much! Anyway I told him the first order of Tai Chi training is Alignment. Then I talked about gravity and what a special energy that is. I hope that I sparked some curiosity in him about Tai Chi practice.  

Practice Friday 1.27.23

 

The Photo:

Just as the sun made its way over the cloud bank on the horizon, this flock of birds, startled by a jogger, started flying north. 

The birds flight at exactly the same moment as the sun initial appearance = Magic! 

The color only last a few seconds, then, as the sun continued to rise, the color vanished. As the color went away the sky turned a brilliant blue. I  love nature;^)

It was colder yet this morning (50's), with a stiff N N/W wind. It is winter after all!! I dressed for the cold and wind; Sweat pants, multiple layers and a fleece hoodie, a warm ear flap hat and winter gloves. I was fine unless I needed to take my gloves off to adjust my camera. I place my back into the wind when possible, especially during my warm up. 

The tide was low at 7:25am with the sunrise at 7:16am. So there was a lot of beach available to exercise on.

 I was using my Cannon with the medium lens on a tripod this morning.

The Practice:

After shooting a few photos I started to do my regular Qigong Warm Ups. I had a really productive Warm Up session. Once I was mentally/spiritually calibrated and physically warmed up I proceeded to practice a Round of T’ai Chi Ch’uan on the left side (second side). My focus this morning was Pore Breathing to the marrow of my bones and breathing out into the ‘space’ inside of me and outside of me, feeling the ‘breath’ saturating each and every cell as it passes through my being.

I also had a few moments while reciting The Classics that I felt a strong (er than usual) connection to the edge of the universe. That was an interesting experience and unusual feeling to say the least.

“Perhaps we are the universes attempt to experience itself?”

 

“Breathing in qi is in me - Breathing out I’m in qi.”

Notes:

Ginnie and Lucy came to the beach for sunrise this morning. Yay! I also saw Mary Kay from a distance to wave to. I’m happy to see her out on the beach walking in the early am. So good for you!!

I hope you’re enjoying your practice this morning wherever you are!

Drop me and email if you’re reading this….Thanks!

 

Thursday 1.26.23 Practice

 

The Photo:

It was still a bit cool at 7:20 am but a little warmer than the past few days. The wind was steady out of the N N/W. The tide was low at 6:25 so there was plenty of room to move on the beach. No problem finding enough hard packed sand to practice on.

The Practice:

I got out to the beach a little later this morning. I could see the heavy cloud bank from the backyard. No need to rush out to catch the sun before it rose above the horizon. I relished the extra few minutes. Then the habit kicked in and I wanted to get out to the beach to practice in the vibration of Sunrise, Ocean Tide, Wind and Beach. 'It' was calling me!!

I did a full Qigong Warm Up followed by a Round of T'ai Chi Ch'uan on the right side (original side). 

During my Round;

After working on "Loose Subtle and Relaxed" I focused on my Alignment over the weighted foot. Paying close attention to neither going too far forward nor too far back: 

"Neither excess, nor deficiency"

I was focusing on the sweet spot when in a forward bow stance with the feeling of being able to ground a pull, then finding the sweet spot when shifting back (as in Roll-Back) with the feeling of being able to ground a push. 

I continued to search for that 'feeling' throughout the entire Round.

After my Round I did some Standing Meditation

I proceeded to practice Sunsu, the 8th empty hand form in the American Karate System. 

Very productive practice session this morning;^)

I hope you're enjoying your practice today!

Email me if you are...Thanks!

 

Notes:

A number of construction guys being ferried to the area just south of The Pelican condominiums. There was also a crew working on the sea wall at Las Brisas. 

Apparently the tide was just right for the Black Skimmers to be skimming! Really amazing bird behavior to witness in person. Wish you were here to see it for yourself!! I thought about trying to capture a photo of one 'skimming' but I think I would need a larger lens. 

Bagua Zhang Practice

 The Photo:

Credit to Ginnie Gilson for the photo. Taken back in 2015 while visiting the Jensen Beach area on the east coast of Florida. I spotted a water fountain and decided to practice a little circle walking (Bagua Palm) around. FUN!!

In New Smyrna Beach this season I find myself practicing Bagua Zhang most evenings. 

My habit is to do a Qigong Walk, on the beach at or near sunset, interspersed with various Qigong Forms like The 21, Wild Goose, Wuji Hundan Qigong and others that I know. I select what I do by feel. 

I modify my Bagua (or any other) forms that I practice these days to accommodate old injuries and simply aging itself. 

Being self aware while you age is a humbling experience. Aging is especially noticeable for those of us that have been able to practice EVERY day since we were young (teens and 20's). Although it's hardly noticeable day by day, you can tell year by year and decade by decade. 

Aging will humble the fittest of the fit. 

It's impossible to outrun father time...Although you can slow aging down by using Internal Martial Arts and various Qigong/Neigong's as medication. They work as long as you do them consistently. 

My advice to anyone who would like to be a life long practitioner or exerciser:

1. Adjust when needed 

2. Rest when you need to, rather than quitting altogether

Practice Wednesday 1.25.23

 

The Photo:

It was warmer this morning with a fresh breeze from the north. The tide was low but coming up (low at 5:24am - high 11:35am) 

There was plenty of hard sand to practice on. 

I wore a windbreak jacket down to the beach but once I started to exercise I ended up taking the jacket off and hanging on my tripod. 

'Twas a very pleasant morning to be on the beach witnessing the sun rising over the horizon.

With Gratitude and Appreciation!!

The Practice:

"Loose, supple and relaxed" I recited out loud, as I walked to my spot on the beach just off the 20th Ave boardwalk. 

I did my usual Qigong Warm Ups followed by a Round of T'ai Chi Ch'uan on the right side (first side).

First I tune into "The Earth Pushing Up Against my Feet" Then I focus on feeling that my feet (bubbling spring point) is the start of a wave of Jin that then comes up through my legs, waist, spine, shoulders and finally manifesting in the finger tips. From foot to leg to waist all must act as one.

All in all a very productive Round. 

Afterwards I did some Standing Meditation and a Healing Qigong, with Pore Breathing with the earth and sending out Healing Energy to all my family, friends and all sentient beings throughout the universe.

Notes: 

A few more folks on the beach this morning. I guess because of the low tide and warmer weather for the sunrise? I saw a regular jogger to say hi to and I saw Cheech again. He was riding a bicycle and didn't stop to talk simply said hi. 

I also saw a women with her dog (off leash) get stopped by the Beach Patrol. She got off the beach!

Practice Tuesday 1.24.23

 

The Photo:

Cooler still this morning (60ish) with a brisk N N/W wind. I needed long pants, a windbreaker & warm top and gloves, but my ears were ok. 

The tide was about 1/2 way up with the next high tide at 10:43am. There was plenty of beach to practice on (hard packed sand).

The Practice:

After taking a few photos of the sunrise I proceeded to do my Warm Ups to awaken my body.

Today I was focused on raising my internal vibration by profoundly connecting to nature qi. I start with tunning into a deep appreciation of nature and my health. Healthy enough to be able to do what I am going to do, second by second; Attending to my love and appreciation of nature and the highly dynamic environment of the beach and the sunrise. Nature's qi was palpable and relatively easy to harvest/cultivate.

Notes:

I saw Cheech again he was riding a bicycle along the shore heading south. He asked me if I was getting some nice photos this morning. It's a common question I get when I'm shooting the sunrise. My stock answer is "maybe?" I don't know until I get back to the house. I usually shoot between 50-75 shots of the sunrise. I look for the one that stands out; The pick of the litter;^)

I was surprised that Cheech didn't ask about the photo I took of him yesterday? 

I think sometimes folks don't want to bother me? They don't realize that I love to share my photos! Especially ones that I recently take of folks/scenes/things. When I occasionally run across an oldie but goodie I love sharing those also. 

Monday Practice 1.23.23

 

The Photo:

A bit cooler this morning, but still not bad as long as you're dressed for it....I was;^) I didn't need gloves or a warm hat. I did need sweat pants and a windbreaker though!

The tide was out far enough to expose some hard pack sand to practice on, but it was coming in, high tide's at 9:52 am today. 

I made it out in time to practice during the Sunrise again this morning. I'm afraid I'm becoming addicted to practicing at sunrise. 

Sunrise  was at 7:17 today.

Days are getting longer a minute at a time.  

The wind was initially nonexistent and then I noticed it was lightly coming in from the North.

I love being part of dynamic natural settings (especially at the beach) and participating in the motion of the tides, winds, sun/stars/moon and the movement of the planet itself (gravity), as I cultivate nature qi. 

Once I've tuned (calibrated) my consciousness, raising my frequency, 

I feel amazed and in awe of nature! 

With gratitude and appreciation.

The Practice:

I managed to get in a full warm up and a Round of T'ai Chi Ch'uan on the left side on some hard packed sand. 

Today I was focused on "Rub the Neck on the Collar"; A traditional saying that helps to align the head over the shoulders and adjusts the alignment of shoulders over the hips and the position of the shoulders themselves. 

During the Round and while practicing Standing Meditation, I felt that focusing on this idea brought a light and spirited energy to the top of my head. 

I was also focused on "Retain the Spirit Internally." (In calm contemplation)

All in all a very productive session. I'm realizing that the time of day is starting to have a profound effect on the results of my effort. It's really starting to pay off in ways that's difficult to put into words and it's almost purely experiential. I'd encourage everyone to get your practice and/or exercise in as early in the day as you can. You will be more successful on most every level....Promise;^)

Notes:

I met 'Cheech' on the beach this morning. He's traveling alone in a camper, working his way south to the Florida Keys. He had just come from a stint in Daytona, but likes NSB quite a bit better. He's off to Ft. Lauderdale next. 

Other than that I didn't see anyone else to talk too.

Here's a shot I took of Cheech for his daughter.

Sunday Practice 1.22.23

                                             Happy Lunar New Year

 - The Year of the Water Rabbit -

The Photo:

The Photo:

Warmer but the tide was high. The wind was coming out of the west on the walk to the beach and then it turned to more S S/W once I got there. 

The wind was blowing pretty strong but it felt good, I guess because it was in the high 60's and I was dressed for it? 

The Practice:

The tide was all the way; I still did a full warm up but on some pretty soft sand. Soft sand is not my favorite surface to train on, because it's so hard on your feet and tough to balance on. 

When I first started wintering in Florida by the Ocean, I used to love training Bagua Zhang in the soft sand, but then I ended up injuring my achilles tendon and feet. So this morning  I decided the tide was too high to continue practicing on the beach, so walked back to the house and continued a Round of T'ai Chi Ch'uan in my backyard.

I was focused on Soft and Smooth this morning. 

Notes:

Drove up to Jacksonville to visit my Mom at MooseHaven this morning. 

We had a nice visit. We brought her outside to visit down by the St. Johns River.  After she had lunch Ginnie played cribbage with her. Mom loves to play cribbage and she's still sharp as a tack!!

Sunrise Practice Saturday 1.21.23

 

The Photo:

Slightly cooler this morning with a stiff N wind. The tide was high (8:08am) so there was very little hard packed sand to practice on. 

The Practice:

Even though the tide was high, I still made due, and was able to get a full warm, a Round (left side) and Standing Meditation session.

I was extra careful of my alignment (especially knee's) and kind to myself about the quality of my single leg balancing, especially during the kick series.

I focused on Releasing Down, Sinking my Qi and the feeling of a wave originating from my bubbling spring point on the bottoms of my feet and ending at my finger tips.

Overall I had a nice, released and relaxed practice.

I hope that you're enjoying your practice today!

Notes:

There were 3 fishermen about 100 yards south of me this morning. I didn't talk with them. 

I said hello to John on the beach while I was doing my Round.

I saw Rita to wave to on the way back home. 

I also saw the older couple I've been seeing walking on the beach with their Jack Russell. I noticed that their dog was limping from an old injury. They asked me if there was any beach to walk on this morning. I told then the tide was high. Plan B??

Sunrise Practice Friday 1.20.23

 

The Photo:

Warmer (low 60's) with a pleasant breeze from the W. The tide was high (7:14 am) but going down (next low tides at 1:50pm) There was still enough hard packed sand to practice on.

The Practice:

I did a full warm up in between shooting the sunrise. Then proceeded to a Round on the right side. I was focused on Pore Breathing with the Earth. I had a very strong feeling of the energy rooted in my feet, developing in my legs, directed by my waist, forming in my fingers! I was tuned into the wave of Jin coming up my body. Feeling "One part moves, all parts move"

I had to leave the beach about 1/2 through Part III of the T'ai Chi Ch'uan form because I needed the bathroom. Too much coffee I suspect;^( 

I finished my Round in the back yard. 

All in all I had a very productive practice this morning.

I ended my morning practice with Standing Meditation; First using Wuji stance then Raise Hands. 

I had a profound connection to the energies of nature; Beach, Ocean, Sky, Wind, Birds and People. Impossible to describe in words but my connection to nature was profound this morning!! 

With Gratitude and Appreciation!!

Notes:

The warmer weather along with less wind brought out more folks on the beach. They were mostly  walking and jogging for exercise. I saw a couple of locals but nobody to talk to.

Sunrise Practice Thursday 1.19.23

 

The Photo:

Warmer with hardly any wind. The tide was pretty far up, the last high tide was 6:19 am. The tide was on it's way down (next low tide's at 12:55 pm). There was enough hard packed sand to practice on. All in all a very peaceful morning;^)

The Practice:

After taking a few shots of the sunrise I proceeded to do my warm ups. I did a full warm up focusing on 'Light and Spirited' movements and stretching the sinew and fascia. Fabulous warm up this morning!!

I then did a Round on the right side. This morning I focused on not overthinking and totally relaxing my mind. Letting the movements flow naturally. 

*Yesterday I had a phone conversation with Sifu Ray. Always good to speak with him. I was hoping he would come to NSB this season but alas he has too many classes that need to be covered. I'll look forward to seeing him in June while he is out east for seminars at The Studio and visiting friends and family out in the eastern part of the state.

Notes:

I saw Mary Kay to talk to. She said she found a physical therapist that she really connected with....Awesome! Love to hear that;^)

I also saw a few of the regulars that were walking but nobody else to talk to on the beach

I did see Ginnie and her dog walking friends on the way back home and stopped to talk to them a bit. There was a woman that was talking to me about the Humpback Whale that was spotted right off shore yesterday morning. Awesome!! 

I also saw my neighbor Al and stopped to talk to him a bit. Commiserating about how fast time is going!! It seems to me that the older one gets the quicker time flies by!!! I'm not alone in that experience.

Arnis student Gary P. practicing basics

 

Modern Arnis student Gary P. showing good form (relaxed shoulders for Gary). Here he is practicing a Traditional Twist Punch that is found throughout the Modern Arnis Anyo (forms). We haven't had a session since before my Scuba Diving trip to Grand Cayman in early Dec. 

It felt GOOD to be teaching martial arts again. I sure do miss that!! 

We hope to meet again next Tuesday morning. 

Maybe a little cane work this time?!? Oh boy!

The Lesson: 

1. Find a technique that is  repeated often in a form or drill. 

2. 

a) Isolate the technique and develop a way to repeat it in it's simplest form (stationary).

b) Then progress on to more complicated  iterations (moving sequences). 

c) Continue until you can maintain good form (see #4 below) without thinking too much. Less conscious effort is one of the goals. 

3. The main consideration in this type of training is practicing simple repetitive patterns in order to develop the subtleties  and essence of that particular technique or principle.

4. Be sure to use good form (alignment/released balance) and increase your awareness by holding the postures and going through the 'check list' of principles. 

*Eventually simply holding a posture for a breath or two is sufficient and can be done anytime throughout any form or sequence. 

Note: You should be able to 'stop movement' during any sequence and find that all the principles are present. 

**This level takes time and a disciplined, regular practice! 

***The only short cut is consistent practice! 

Sunrise Practice Wednesday 1.18.23

 

The Photo:

I had my long lens on this morning, because I wanted to shoot the Falcon 9 Rocket Launch which coincided with the sunrise. Here's what 300mm lens will do to the sunrise. Pretty good of the waves and birds but pretty distorted capture of the sun itself. Hmmmm!

It was warmer this morning (50's) with a slight breeze from the W S/W almost nothing on the beach.

The tide was going down with the next low tide at 11:59am. There was plenty of hard sand to practice on.

At the end of my Round I generally do Standing Meditation. During this mornings Standing training I saw my first Humpback Whale breaching right in front of me, about 1,000 yards of shore. Spectacular!!

 I saw it as a positive omen and sign I was in the right place at the right time doing the right thing. Or simply in The Flow of my Life! Magical it was, pure Magic!!

With gratitude and appreciation.... The Practice:

This was the first Whale breach that I've seen in the 7 years I've been practicing on the beach. It's usually to rough with too much wave action. But this morning it was calm and the little wind there was, was coming in from the west, so the beach was in the lee. 

While I was practicing my Round I noticed that there was someone on the 2nd floor balcony at Las Brisas condominiums that was trying to follow me. She lasted pretty long but then eventually disappeared. 

It must be very frustrating trying to follow through a series of seemingly easy movements. That don't feel that easy when you're trying to do them. It took me 2 years to learn the sequence of the form and decades of practice to start to 'get it'. T'ai Chi Ch'uan is nothing you can acquire instantly. 

To learn T'ai Chi Ch'uan it takes:

1. Time

2. Effort

3. Patience

The ONLY shortcut is consistency and a competent teacher.

I hope that you are enjoying your practice!

Notes:

Lot's of folks on the beach this morning to watch the Rocket Launch. Sunrise was at 7:19am and the Rocket Launch at 7:26. The Rocket Launch was fabulous! I'll post some photos to my personal blog:

 Richard's personal blog

 

Wuji Standing Post Training on the beach at sunrise practice Tuesday 1.17.23

 

The Photo:

Tuesday 1.17.23 @ Sunrise

Cold with hardly a breeze from the west. 

Tide was pretty far out but coming in slowly. Plenty of hard packed sand to practice on. Very few people on the beach. I guess the cold keeps most away. Only a few hardy souls, like my beach friend Bob and his walking friends.

The Practice:

I started with Standing Post training, first Wuji Stance (double leg) and then Raise Hands (single leg); Actively cultivating the energy of the Sunrise, The Ocean, The earth and The Universe. I used Pore Breathing with the Earth.

 

I continued with that feeling throughout my warm ups and into a left side Round of T'ai Chi Ch'uan. 

I had some really good feeling of propagating the energy from my bubbling well points, developing the energy in my legs and then directing it with my waist, finally feeling it form in the fingers. My feet, legs and waist acting as ONE

Notes:

I saw Bob and his new walking friend Harland, I think! His other walking friend Mike had to turn back because of his knee (s). That's the problem with old injuries they come back to haunt you in old age. 

I have an Arnis session with my student/friend Gary P. at 9:30 this morning. It's been a while, looking forward to it.

Enjoy your day!!

Monday morning practice

 

The Photo:

It was still cold (40's) this morning, but I made it out to the beach just in time for sunrise (7:19am).

There was a slight breeze from the West, so the beach was in the lee. Yay!

The tide was 1/2 way down, the next low tide at 10:02am. c

There was plenty of beach to practice on! 

Only a few tourists this morning. The cold keeps the locals away!

The Practice:

I did a full warm up starting with 'Moving the Lymph' and proceeding to The Ten exercises with variations of #4, #7, #9 and #10. I then did a Round on the left side.

This morning I was focused on "Standing like a poised scale and moving like a cartwheel" applying the concept of 'counter balancing' to keep my 'numbers' down. I kept re-setting my relaxation/release as I progressed through the form.

I ended with Wuji Standing Post Training and 'Raise Hands and Step Up' for the single leg standing practice. Focusing on releasing the Yi/Qi downward and feeling my whole body connected and in a state of relaxed balance. 

I had a fabulous session of profound connection to the energies of the Ocean/Earth and Sky (universe).

Hard to put into words as it's an experience that's impossible to describe. Profound connection comes to mind. 

Notes:

I saw Mary Kay to wave to. She was starting her morning beach walk while I was in the middle of my Round of T'ai Chi Ch'uan. 

Hopefully it will warm up as the week progresses! It's much more difficult to get myself out there in time for the sunrise when the weather is this cold. Brrrr!

I hope that you are enjoying your practice (s).

Give a try...The earlier in the day the better!

Morning Practice on a cold and windy day....

 

The Photo:

It was too cold to go out to the beach for sunrise this morning (36 with a stiff N wind..Brrr!)

I decided to give myself the morning off from the early morning beach photography of the sunrise and my early morning Internal Martial Arts practices. 

After it warmed up to a balmy 43 I dressed up and went out to the backyard for a photo and my morning practices. 

The Practice:

Main thing this morning was being warm enough and staying out of the cold N wind. The backyard was part of the answer and multi layers of clothing another part. I felt like the Pillsbury Dough Boy;^) But I did stay warm and cozy. 

I did a shortened warm up, then held a few postures to get my body and mind prepared. 

I decided to use a metronome for my Round this morning. This was the first time I've used the metronome for my Round in a while. I could tell it's been awhile because it took a bit to get it 'going' again;^)

I set the metronome to 60bpm with two tones; One for beat and the other for the 1/2 beat. 

I focused on the movements being "Light and Spirited" originating in the feet; Then a wave of Jin developing in the legs and directed by the waist, formed in the fingers. 

Feet, Legs and Waist all acting as one.

I had a fabulous Round.

I hope you're enjoying you practice today!

 

Notes:

We had a nice surprise visit with our Grand Niece Morgan and her boyfriend Kevin yesterday afternoon. They are staying with Kevin's Mom at a condo she is renting at Ocean Walk about 3 miles south of us on NSB's barrier island. Was great to catch up with them. Too bad the Falcon Heavy didn't launch as planned yesterday but it looks like a go for later this afternoon, but Morgan and Kevin will be flying back north. Oh well! Next time??

Sunrise Practice Saturday 1.14.23

 

The Photo:

Freezing cold with a stiff W N/W wind....Brrrr! I wore my long underwear top and bottom, gloves, a warm hat that went around my ears...The works! I was not overdressed!

Besides the cold temperature (40's) and the stiff W N/W wind the tide was pretty far out. Plenty of hard sand to exercise on and hardly a person on the beach. The cold and wind certainly thins out the herd;^)

The Practice:

Small habits add up to big changes

A strong morning routine is one of the keys to having a better day

This morning I stayed focused on the feeling: 

The 'energy' rooted in my feet, developed in my legs, directed by my waist and formed in my fingers 

- From foot to leg to waist all must act as one -

Notes:

My Grand Niece Morgan is in town with her boyfriend Kevin. We tentatively planned to meet up on the beach for sunrise...Alas it was too cold for them. Maybe later this afternoon? There's a Falcon Heavy rocket launch and 5:55 pm...Should be spectacular in the twilight!

Sunrise Practice Friday 1.13.23

 

The Photo:

It was raining pretty good! I got soaked! 

I've been shooting the sunrises with my Cannon camera (the one I use in a housing underwater). But this morning because of the rain I decided to use my Sony mirrorless with a plastic bag to protect it while on the tripod. I guess I got away with it? Cameras in general don't get along well with getting wet. Thus the U/W housings. *Make darn sure you get a good seal on the U/W housing...or else;^(

I had given myself the day off because I knew it was going to be raining. But then the 'habit' of going out to the beach for a sunrise photo and sunrise Inner Cultivation kicked in!! The habit of getting out to the beach made the routine surprisingly easy this morning. 

Needless to say there were very few folks on the beach this morning;^) Plenty of space and beach to exercise on.

For my effort, I was gifted to a dazzling display of color by mother nature, then it quickly turned completely grey as the sun rose above the horizon. 

The Practice:

I had a fabulous Round in the rain. There was little to no wind and I was dressed for the weather. Very pleasant indeed. 

This morning I had a profound connection to the energies of nature all around me and in me. 

All in all a very productive session this morning.

With gratitude and appreciation!

(BOW)

The Lesson:

Anytime of day is the correct time to practice: 

Whenever you will DO IT!

BUT, I find the earlier in the day the better;^)

Notes:

I got wet!

I didn't see anyone to talk to this morning...Too wet?

 

I got my sunrise photo and a Round of T'ai Chi Ch'uan in. 

Life is Good!!

Support your local sunrise!

Sunrise Practice Thursday 1.12.23

 

The Photo:

It was cool with a slight N N/W breeze. The tide was mostly out. 

This was one of my first shots, just before the sun rose above the horizon.

I've been mesmerized by the horizon lately, every time I come to the sea shore, especially when the wind and wave action is mild and the sea is flat (er). 

Interesting patterns on the sand this morning. 

Notes:

I saw Nicole (interested in T'ai Chi Ch'uan) and her college age daughter on the way to the beach. I saw them again on the beach, and after shooting the sunrise and in-between my warm ups and my daily Round, I had a conversation with them. They are from Montreal and are leaving Saturday. All the best in finding a T'ai Chi teacher in Montreal Nicole. I gave Nicole one of my biz cards so she could reach me with any questions regarding finding a good teacher. 

The Practice:

 With the tide mostly out there was plenty of hard packed beach to practice on. Not many tourists this morning. I guess because it was sort of cool? Looks like a cold front coming in overnight tonight. 

I started with an Inner Cultivating Qigong and proceeded to The Ten with variations along the way. After a conversation with Nicole and her daughter I did a left side Round.

Today I found myself concentrating on 

1. Alignment

2. Release and Expand

3. Nose breathing

4. Relaxed Balance - Especially on either foot - 

5. Feeling my Feet

6. Cultivating Earth/Ocean/Sky energy

I finished with Healing Qigong:

 

"Breathing In the new and the fresh, 

                            Exhaling the old and used"

-Breath out longer than you breath in-

The Lesson:

I hope you're enjoying your practice!

It's easier to be consistent once a practice becomes habitual

(Humans are creatures of habit)

It takes from 60-90 consecutive days 

to form or break a habit 

Give it a try!

Sunrise Practice Wednesday 1.11.23

 The Photo:

This is the very first image I captured this morning. I've been getting out a bit later. I happened to get set up and capture the moment the sun made it's first appearance.

I keep looking for the fabled 'Green Flash' any time I'm near the ocean at sunrise and sunset. 

Do I see a little bit of green glow in this photo?? What do you think? Wishful thinking I suspect!

It was colder this morning (low 50's) with light N N/W breeze the tide was mostly out. Plenty of beach to practice on.

The Practice:

I wore gloves and a warm wool hat, several layers on top and sweatpants this morning to practice!

*I started with a full warm up

**A Round on the Right Side - Focusing on this line in the T'ai Chi Ch'uan Classic -

(This is verbatim from Master T. T. Liang's book T'ai Chi Ch'uan for Health and Self-Defense)

 

"The energy is rooted in the feet, develops in the legs, is directed by the waist, and moves up to the fingers. The feet, legs and waist must act as one so that when advancing and retreating you will obtain a good opportunity and a superior position."

Notes:

While I was practicing;

I saw Bob and Mike doing their beach walk. They stopped to talk on their walk north and then again while they walked south. They were trying to solve the problems of the planet!? 

I also say Mary Kay, but not to talk to. She was also walking the beach. 

The Lesson:

It's nice to see folks with the habit of early morning exercise on the beach. 

Walking is something that (almost) everyone can do. 

If you're healthy enough to walk (or any other kind of exercise): 

Just DO IT! 

Support your local sunrise!!

 

Sunrise Practice Tuesday 1.10.23

 

The Photo:

I got out to the beach on the later side. The sun is rising at 7:19am these days, so getting there a little before sunrise should be easy er??

 I have house guests at the moment and got up last night for a midnight rocket launch. So I slept in a bit and missed some of the amazing color around 6:30 ish that I saw from the back yard when I first got up. 

It was cold but hardly any wind. Enough beach to practice on but the tide was coming in. The next high tide is at 10:58 am. 

Notes:

I just love the blue sky against the color! Nature is THE original artist;^)

I saw Mary Kay as I was doing my Round. She was walking north. We just waved and said hi!

Lot's of tourists on the beach. A few regulars too! 

With gratitude and appreciation;^)

The Practice:

I did my full warm up, then a Round on the left side, Wuji standing, Single Leg Standing with Pore Breathing, then Breathing with the Earth and short Healing Qigong.

It was a bit busy on the beach for my taste. Lots of folks walking by me while I was practicing. That does test my mental focus. 

*My goal/focus this morning was to stay in my T'ai Chi mind set and not get distracted by the passers by. 90% good....Then there were a few distractions;^) 

Do the best you can....That's all you/we have!

Enjoy your practice!

Sunrise Practice Monday 1.9.23

 

The Photo:

Cool (mid 50's) hardly any wind. It was 'crisp'. The tide was pretty high, so the sand was softer than I prefer to practice on. But still......

The Practice:

After I shot the sunrise I started with my usual warm ups. 

IMHO: 

A 'warm up' is extremely important to do on all levels: Physically, Mentally, Emotionally and Spiritually. 

Your intention must address all of these aspects of SELF in order to obtain the correct mind set and physical preparedness to approach the Internal Cultivation Arts.

I proceeded to do a Round on the left side. This morning I was mostly focused on "The whole body must be light and spirited with all of it's parts connected like a string of pearls."

After the Round I did Wuji Standing and Breathing with the Earth, followed by single leg Standing using Play Guitar with 80/20 stance work. 

Finishing with Healing Qigong.

With gratitude and appreciation!!

Note:

I saw Jane as I was walking to the beach. Just to say hi. Then while I was shooting the sunrise I saw Bob the Mailman and his pal Mike to talk to. I also saw the women with the rather large and exuberant German Sheppard whom I politely asked "I'd appreciate it if you put your dog on a leash" She complied at least until she was out of my 'area'. The dog seems to love the ocean. 

Sunday 1.8.23 sunrise practice

 

The Photo:

Cool with a stiff north wind. Tide was almost up and little beach to exercise on.  Huge flock of sea birds makes the shot special. There must have been hundreds. Amazing to witness in person....

Try practicing during your local sunrise!

You'll be happy you did!

The Practice:

Because the tide was rather high there was very little firm sand so I ended up practicing in softer sand than I prefer to, because the softer sand is much more difficult to balance on and consequently harder on your feet/ankles/knees and hips.  But I still got a full warm up in starting with qigong and progressing into The Ten and a Round of T'ai Chi Ch'uan followed by a bit of Standing Post first Wuji then progressing into Raise Hands and Step up on both sides followed by what I'll call 'Healing Qigong' where I send healing energy out to ALL my family, friends, students, teachers and all sentient beings throughout the universes. 

The Lesson:

Regular practice is essential for the Inner Cultivation arts. Regular practice is the price of admission to these arts. Without it.....I'd say it's highly unlikely the practitioner would get very far. IMHO

Sunrise Practice Saturday 1.7.23

 The Photo:

Cold with a stiff west wind. The tide was mostly up but still enough beach to practice on. Not a cloud in the sky. The cold kept the crowds down. Yay!

I got down to the beach just in the nick of time to catch the sun as it peaked above the horizon. I find myself totally mesmerized by the horizon; Where the sea meets the sky and then there's the beach. Fascinating! 

The Practice:

I started with a full warm up (The Ten + variations and qigong) Then a Round of T'ai Chi Ch'uan on the left side. Followed by Standing Post training and qigong. 

Of Note:

I saw John on the beach and had a little talk with him. The I say Eddie and his new puppy 'Almond Joy' on the back home. Stopped to talk to him a bit.

I have guests this weekend; My grandson Dylan and girlfriend Giulia. So I'll be keeping this post short.

Enjoy your practice!

PS - Drop me a line if you're looking at this (jrroysifu@gmail.com). Thanks! I'll look forward to hearing from you.

One drop at a time!

 Internal cultivation (using internal practices for health) is like filling a bucket one drop at a time!

It's important to realize that you only get 'one drop' of benefit each day you practice. 

That 'one drop of benefit' also needs a good sleep cycle to stick. 

Once you accept the fact that you only get one drop a day. You start to understand how important that drop is if you're committed to fill your bucket of abundant health. 

Start today. Don't wait....

Count the consecutive days.

Enjoy the benefits of regular practice.

They are hard earned!

Rejoice, you are one of the very few!!

Sifu Roy practicing Snake Creeps Down at The Dragons Head

Sunrise Practice Friday 1.6.23

 

The Photo:

Cooler today with a brisk N wind. I was comfortable because I dressed for it! I needed gloves and a wind breaker to practice.

I captured this moment when a large flock of birds left their roost just north of 27th Ave. There were hundreds of them. It's nice to see large flocks of sea birds these past few days. I just love watching the Pelicans and the Black Skimmers. They are ONE with nature, on the highest level. They are simply amazing to witness in person.

I also like the 'river of light' that the sunrise reflected in the wet sand on the beach. Nature rules!!

Of Note:

I saw my new friend John as I was shooting the sunrise. In between warm ups we chatted about our morning routine. He asked me "do you ever miss a day"? I said "I sure do". 

The Practice:

When developing the early morning practice habit; It's very important to be kind to yourself. Rest when you need to, as opposed to 'quitting' or 'giving up', simply rest, take a break, give yourself some space. IMHO - That level of self-discipline is necessary for a life long practice.  

*Although when I'm living my best life I make it down to the beach to shoot the sunrise and do my morning routine (internal cultivation exercises). It's an experience that few get to enjoy;^)

Support your local Sunrise!!

Thursday 1.5.23 sunrise practice

 

The Photo:

Just as the sun peaked it's head over the horizon, there was a splash of color and it lite up the ocean.

Warm with a pleasant N N/W breeze, tide was high but still enough beach to practice on.

Very few folks on the beach. I did not see anyone to talk to. Very private and quiet. I had a very relaxing practice.

Support your local sunrise!!

The Practice:

I've been experiencing some difficulty for the past few days, getting up and out of bed at 5:30am. So one solution is staying in that super comfy bed for an extra 15 minutes. The realizing I'm awake anyway and that I will not feel 'my best self' if'n I don't get up in time to make it to the beach to shoot the sunrise and practice internal cultivation arts while the sun is rising. Catch 22! The habit makes you feel like crap if you don't abide by it. The goal is to release into it. You've accomplished the goal; The habit of practicing while the sun is rising. 

The Lesson:

As time goes on, practicing at sunrise becomes a habit that is tough to beat. 

One of life's hacks: A strong morning routine! 

Go for it!! 

 It takes about 60-90 days to form a habit -

Know your 'trigger' 

(that starts the habitual behavior)