Tuesday Practice

 

The Photo:

It was in the low 60’s with a brisk west wind this morning. Sunrise is getting earlier and earlier. The morning sunrise was at 6:51 and low tide is scheduled to be at 9:48 am so the tide was about 1/2 way and going down. There was plenty of hard packed sand to practice on.

I got out to the beach just in the nick of time to catch the sun peaking over the horizon.

This was my first shot as soon as I got my camera on the tripod.

 

The Practice:

This morning I focused:

“Stimulating the qi like the beating of a large drum”

And

“The spirit is then contained internally (in calm contemplation)”

Having the ability to release downward first in a discreet exercise, in order to develop the ability to secondly have the ability release into the ground, with either leg, at the pace of the solo (T'ai Chi Ch'uan) form. 

Once you are able to release into the ground you will notice that there's an energy coming back up. That energy should be retained internally in calm contemplation. 

As with all practices....Beware of these common mistakes:

1. Over Thinking 

2. Under Thinking

Seek a balance between thinking and not-thinking. 

Contemplating but not fretting! 

Observe from the third party perspective, without an emotional attachment.  

Adjust on the fly!

Just DO!

Notes:

Lot's of vacationers on the beach this morning.

I saw a few regulars to say hi to.

Paul stopped to talk for a few moments.

Otherwise it was pretty quiet and peaceful

Monday Practice

 The Photo:

I captured the sun with a white bottom and a red top this morning. I've never been aware of the changing color of the sun itself, until recently. Now I've seen several white tops and red bottoms, but I've never seen (been aware of) this configuration before. You??

It was slightly cooler this morning (low 60's) with a pretty steady breeze from the west. The ocean was flat and I got to see a few dolphin as I practiced. Always an auspicious occasion! 

The sunrise was at 6:52 this morning and low tide at 8:55. At sunrise the tide was still going out so there was plenty of beach to practice on.

I'm really enjoying the easier access to the beach at the 22nd Ave Walkover. It's literally a straight shot down my street. I can see the Walkover from the bottom of my driveway! 

The Practice:

I started on my walk to the beach by reciting out loud:

Loose, Supple and Relaxed

I still have a few places where I need extra intention in order to time my movements to be in a more relaxed and released by augmenting the movement (or still posture) with fine tuning my physical counter balancing.

I continued to become more and more aware of releasing excess tension on ALL levels. Opening joints and tissue expanding in all directions. 

As I practiced I felt more and more a part of the environment as I watched the sunrise/earth rotation, felt the wind, the ever changing sand beneath my feet, the sound of the waves crashing and wind passing, the shore birds flying by on the west wind, the smell of the ocean. Breathing in the sea mist and it's negatively charged ions and bromides

With gratitude and appreciation! 

 

Breathing in qi is in me! Breathing out, I'm in qi

Being able to walk to the beach is the main reason I've been able to amass months of sunrise practices on the beach. 

Communing with the Tao on the beach at sunrise has been an experience that's impossible to put into words.

I have immense gratitude and appreciation for the opportunity!!

Living my best life;^)

Notes:

I saw a few of the regular beach walkers this morning:

The 4 sunrise beach walkers had two more this am.

Paul (the jogger) stopped and said his knee (rt)  but his plantar fasciitis is better. That's why he was walking instead of jogging. He recently turned 65 and was so grateful to make it to be that old as both his parents passed when he was young. 

IMHO - The shock on the feet, ankles, knees, hips and low back from jogging/running is more difficult and counter productive as we age. Usually an old injury will stop you from running for health but if that doesn't father time will eventually catch up to you. It's the human condition, there's no outrunning father time. 

IMHO - T'ai Chi Ch'uan and Qigong are the best modes of exercise after 60, certainly after 70! 

As Master T. T. Liang said:

"Life Begins at 70!"

Sunday Practice

 The Photo:

I couldn't decide this morning so I uploaded a few images that I shot;^) 

I had a tougher than usual time getting my feet on the floor at 5:15 ish. No big deal, but it did take more effort than it usually does. 

It was slightly cooler this morning (high 50's - low 60's). There was a breeze coming from the west but then it shifted to the W N/W. Still it was very pleasant with a light jacket on. Sunrise was at 6:53 and the last low tide was at 7:58 am. There was 100 yards or more from water to dunes. Lot's of hard packed sand to practice on. 

The Practice:

I started my practice as soon as I was ready to get up. My habit is to stretch a little while still in bed. Then to actually get upright I exercise my will, determination and self-discipline. This conscious exercising of ones will and self-disciple is important. Over time, regular exercising of ones will power and self-disciplines will ultimately reinforce the ultimate goal in martial arts training;

 Indomitable Spirit. 

I choose to use getting up early as an exercise to further develop and strengthen my will power and self-discipline.

The self-discipline it takes to get up early sets the tone for the rest of my day. One of the easiest ways to 'live your best life' is to get up and going early in the day. 

Support your local sunrise!!

Notes:

Lot's of tourists and vacationers on the beach this week. Perhaps a little lighter on Sunday.

The county recently opened the Walk Over the Dunes at the end of my street. I really enjoyed the easier access to the beach this morning. Yay!

His Wing Chun Blows My Mind | Sifu Francis Fong

Some wonderful give and take here. Thanks for sharing your knowledge Sifu Fong

吕紫剑 Bagua Master Lu Zijian

Saturday Practice

 

The Photo:

It was warm this morning (67) with an on and off again gentle breeze from the west. The tide was low at 7:00 and the sun rose at 6:54 this morning. 

The county opened the 22nd Ave Boardwalk (over the dunes). So I had a much better access to the beach. I have been walking up to the 20th Ave Boardwalk all season, after hurricane Ian washed out many of the beach access walkovers (I call the Boardwalks). It's much faster and immensely easier to simply walk down to the end of my street.  What an upgrade!

The Practice:

There was a lot of beach to work with this morning. I ended up close to the water line where the sand gives way (too wet) if you stand in one place for awhile. The sand is solid at first then turns to mush. It made the kicks very challenging;^) I could have moved closer to the dunes where the sand is hard packed and dryer. But I made due in the 'quicksand'; I was having fun messing around with the challenge.

I continue to adjust the timing of my movements to further assist my state of continual 'relaxed balance'. There are still several places in the form that I have to consciously attend to. I've been practicing the solo form since 1979. Old habits are more difficult to break. 

All training requires the fortitude to break old habits. Kinda like renovating a kitchen, you would have to take out the old kitchen in order to replace it with the new kitchen. There's NO way around it. As time goes on you'll find that EVERYTHING that you are attempting to refine will need to be renovated or overhauled. It's the natural way. 

1. Breath out the old (Release - Song)

2.  Breath in the new

Notes:

This morning on the beach I saw:

Dale, who is leaving tomorrow for his northern home in Ontario. He and his wife have been here for 2 months. Safe travels Dale!

Bob and Mike stopped on their way back walking south. Mike is starting to get some results from strengthening his right shin muscles, so that he will be able to lift his toes while his heel is on the ground. This morning I suggested that he could add stretching his right calf muscles. Explaining that the tighter the calf muscles are, the more resistance and difficult it will be to lift the front of your foot off the ground. 

Kim riding her bicycle north.

The 4 walkers to wave to.

A couple other regular sunrise beach walkers that I haven't spoken to....Yet!

Modern Arnis lesson with Gary

 I had two Modern Arnis private classes with my student/friend Gary P. this week. We've been meeting a couple of times per week for awhile now.

Lately I've mostly been focused on 6' Staff/Spear training, because Gary really like working with a Staff.

Here he is working on the first Staff solo drill, "The Propeller". 

I always start students on the right side of most any drill.

The next challenge is for the student to teach themselves the left side using the right side as a template. 

**NOTE: In order for the right side to teach the left side a drill/form or technique, it's imperative that the right side is doing it accurately and that the mind understands everything that is involved in doing it accurately. The right side has to be developed enough to be able to easily refer to it as one is learning the left side. IF you have an inordinate amount of difficulty, it's usually because the first side (right side) is not 'up to speed' yet. My advice is to keep working on the right side until such time as it's relatively easy to acquire the left side. (or visa versa for left handers).

PS - The Prof. was left handed but always taught everything from a right handed perspective. His right hand was excellent but his left hand was even better! Much better!! 

Most everything that you do with Canes is applicable to the Staff. For example Redonda and single and double Sinawalli. First learn and practice with Canes then later transfer that knowledge to the Staff. 

Friday Practice

 

The Photo:

It was in the mid 60's this morning with almost no breeze. Very pleasant temperature. I ended up taking of layers on top and practiced in a t-shirt. Very nice!

The sun rose at 6:55 this morning with the last low tide at 6:03 am. There was plenty of hard packed sand to practice on. 

As the sun rose an interesting thing happened that I've never seen before. The top of the sun was pure white while the bottom half was still sunrise red/pink. Very odd indeed. Eventually as the sun continued to rise the entirety of the sun became pure white. Very cool! I love nature!

The Practice:

Yet another sunrise practice! This one was a bit touch and go. I wasn't sure I'd be able to physically do my regular practices; I seem to have injured my low back, sacroiliac joint. I suspect I did it during an enthusiastic Bagua Zhang practice at sunset last night. I was experimenting with rotating further than usual during the movement "Hide the Flowers Beneath the Leaves". Evidently I can't get away with that much rotation?!?! Ouch!!

I'm reminded that the twisting/rotation in Bagua is to OPEN the spine. When you over rotate it has the opposite effect. Ouch!!

*Younger joints have the proper amount of space in the joint

* As we age: Older joints start to diminish the space between the joint. Western medicine calls it 'Stenosis'.

One of the main ideas in Internal Training is to enhance and cultivate ease of movement in your joints. Most notably cultivating a healthy spine from head to tail bone including the SI joints. 

I was able to do my entire Warm Up, Qigong (standing meditation) and a Round on the left side. 

Notes:

It was a very social morning on the beach. I guess my Yin energy (magnetic) was in full force?

First, Dale a regular walker stopped to chat. We commiserated about how wonderful it is to exercise on the beach as the sun is rising. Reinforcing the idea for both of us.

I also saw or talked to:

 Kim, who stopped to chat about T'ai Chi. I've met her before. She had learned some T'ai Chi in the past. I (of course) asked about her regularity of training and she said she goes in "fits and spurts". 

Hey! It's all good. Do what you can, when you can. I did mention that IF you were to try and take on a daily practice. Initially a single conscious, abdominal breath, might be all you are able to do consistently. Then you could add TWO breaths and so on. My advice to anyone is "Baby Steps' to develop the habit of regular practice. Slow....But steady as she goes!!

My encouragement is if you've learned something (anything) DO IT! 

At whatever schedule you are able to do it on, just do it! 

The goal is to develop a daily practice habit! (It takes about 60-90 consecutive days to develop a habit)

Lastly I saw Lisa riding her bike. We waved!

I also saw the regular gang of 4 sunrise beach walkers. They added a 5th member today. I guy (I don't know his name) who regularly jogs. He's the guy on the right hand side.

I had an appointment this morning, so I had to get back to the house before 8:00. I barely made it!

 

Thursday Practice

 

The Photo:

It was in the mid 60's with a pleasant S S/E breeze. The tide was out, low tide was at 5:25 and the sun rose at 6:56 am this morning. There was plenty of hard packed sand to practice on. Very pleasant on the beach this morning.

The Practice:

Today I most of my time contemplating the effect of doing my practice (s) daily. There is something that happens once you are able to join one practice to the next practice (and so on) with a sleep cycle in between practices. Building a daily practice is essential to advance to higher levels.

I met a woman this morning that has been studying T'ai Chi for 4 years. My only question to her was: "Are you practicing on your own, outside of classes?" She gave the most common answer that I hear from folks that have gone to a class. I don't think she thought that was a 'thing'.

Imho one of the main goals is for the prospective practitioner to develop regular attendance to classes. Then the goal is to practice on your own. Then the goal changes to daily practice on your own. Yes, going to class counts!

Daily practice (or at least regular and often) is essential for moderate to advanced levels. This "practice paradigm" pertains to all activities. There is no method that doesn't require effort. In fact the more sophisticated the endeavor is the more effort it will take. Think learning to play classical music on a piano as compered to learning Twinkle Twinkle Little Star. Learning to play Bach will require a regular practice ethic. 

"Anything worth having is worth working for"

In the end, no matter the endeavor, there is only:

Doing - Not Doing

The task is actually much larger than getting yourself to practice daily.

The bigger goal (self mastery) is to continue to practice throughout your lifetime until such time that you no longer can practice. In my experience; It's usually the mind that gives up, not the body. 

What's lost on a lot of students, is that the effect of committing to daily practice, is profound and the exact results is not attainable any other way. 

Daily practice will change your life. 

Approaching your daily practice and the inner dialogue that you have with yourself (think procrastination and excuses)  is one of the main ways that martial arts training can greatly contribute to Indomitable Spirit:

Never, ever give up!

Once you have a daily practice in place. The next significant goal is to 'self-correct' on the fly with little to no emotional reaction. Caution this one is really tough. Become your own worst critic...But with no emotional content. Observe and correct/adjust from the third person perspective. Be very clear with yourself with 1. What 2. How you are doing whatever!

"Do your best until you know better, 

than do better"

Regular practice is never going to be easier than as a beginner. 

Notes:

I met Kim when she stopped as I was doing my Round. She studies T'ai Chi with Rhonda on the beach. She invited me to the class. She told me that Rhonda is only teaching on the beach in NSB, one month per year and her last class this season is this coming Saturday. 

I met Rhonda in 2017 on the beach when I approached her during one of her class breaks. Rhonda used to teach at the 27th Ave ramp/beach access/park. She was very pleasant and invited me to attend her classes. I thought about it but decided to continue to practice T. T. Liang style T'ai Chi Ch'uan on my own. After hurricane Ian and Nicole that beach access was shut down. I'm not sure exactly where she is teaching now. 

Wednesday Practice

 

The Photo:

It was in the mid 60's this morning with virtually no wind, the ocean was flat. The problem with no wind is the no-see-um's! I had a few biting my face and neck, everything else was covered. I was still able to negotiate a full practice.

The sunrise was at 6:57 am and the last low tide was at 4:37 am. There was a large expanse of hard pack sand to practice on.

The Practice:

With the ocean so flat, it's a good opportunity to see dolphin and even whales! 

As soon as I put my camera away and started to practice. I saw a dolphin surfacing for a breath. Absolutely beautiful and a an excellent omen/sign that I was in the right place at the right time doing the right thing!

With gratitude and appreciation;^)

This morning, I was very tuned into where and when I was practicing. This is a pretty regular awareness that I try to foster. Consciously cultivating an extraordinary appreciating nature.

Technically I stayed Focused on my whole body feeling:

 'Light and Spirited' 

and 

'Connected like a string of pearls'

I spent a good deal of time/effort paying extra attention to just the right amount of stretch while opening and closing (compressing). I tuned into my:

1. Alignment - Vertical plumb line

2. Release (Relax/Song) - Lowest 'numbers' possible without collapsing my structure.

3. Feel the connection developed by properly stretching (Think tuning a guitar string, no too sharp or flat, just right)

4. The proper amount of stretch connects:

a) Internally

b) Externally (to a partner or nature)

All in all a very productive practice!

Notes:

I saw:

 Bob and Mike to wave to. 

The gang of 4 to say hi to.

John stopped to talk. He's been in Costa Rica surfing with a friend for the past week. Good conversation!

Tuesday Practice

The Photo:

It was warmer this morning, in the mid 60's with a pleasant breeze from the west. The ocean was flat with a gentle swell. Sunrise was at 6:58 am. The tide was rising, scheduled to be high at 9:31 am. There was plenty of hard pack sand to practice on.

The Practice:

This morning I stayed focused on:

"Feeling the earth pressing up against the bottoms of my feet"

I used Pore Breathing focusing on the earth breathing in as I closed (yin - like deflating a balloon - 'go to sleep' - song [releasing] - sinking downward.

Then the earth breathing as I opened - like inflating a balloon - 'wake up' - Peng [expanding] - Rise up with the feeling of the earth pressing up against my feet.

"The energy originates in the feet, developed in the legs, directed by the waist, formed in the fingers," 

Notes:

There were more tourists/vacationers on the beach this morning. I guess it's the warmer weather and the lower tide. There were a few regulars but nobody stopped to talk. 

I saw Rita from a distance as she was walking west on 21st ave with her dog Louie.

Monday Practice

 

The Photo:

It was in the low 60's this morning with an imperceptible breeze. The tide was coming in fast. It was high at 8:41 with the sunrise at 6:59 am this morning. This is the very first sunrise before 7 am this season. Here I captured the moment 1/2 of the sun appeared on the horizon. 

The Practice:

After shooting a few sunrise photos I packed up my camera and proceeded to begin my Warm Ups. I started with The Ten Exercises and when I was performing #6 (Kick-Ups) on the right side that the Ocean decided to advance high tide all in one fell swoop. I had my back to the ocean and it snuck up on me. The next thing I know I'm mid calf deep in sea water. Soaked I was!!

So I squished (wet sneakers) my way back home and changed. I finished my practice in my backyard. It's all good;^)

After finishing my Warm Ups I proceeded to review and do a bit of 'repetitive single movement training':

Jian Sword + Left side basics

Cane Anyo 1, 2, 3 & 4 (Both Rt and Lt sides)

T'ai Chi Ch'uan Cane Form

" " " Double Broadsword Form +  Left side basics

" " " Single Broadsword Form                 "

I finished with a Round (Rt side) to the music (without the count). I had an interesting experience doing the form 

a bit quicker. I had a visceral feeling of my waist acting like the banner and my arms moving like silk scarfs. The feeling was very fluid, the arms moving from my waist. It's one of the strongest feelings of my arms connecting to my waist that I've ever felt. 

This guy (Chad I think?) stopped to chat about taking sunrise photos here in New Smyrna Beach. He said he has thousands that he has taken over the 15+ years he has been coming to NSB every February. He said he has never seen a sunrise without cloud cover in February.

Sunday Practice

 The Photo: 

It was a little warmer this morning with a slight breeze coming in from the W N/W. High tide was at 7:49 am today. There was very little beach to practice on and then only soft sand. I made due!

The Practice:

I spent my time this morning increasing my awareness to open and close. I started with my breathing. I used Pore Breathing with the Earth. Timing my inhale to correspond to the "closing" as if the earth is breathing in the air inside of me through my bubbling well point at the bottom of my feet. Then timing my exhale to correspond to the idea that as the earth exhales it fills me up like a balloon. Once I had the feeling of contracting and expanding I focused on making more space inside (emptying) and space between the cells of my body. Infusing every cell with qi. 

Inhaling abundant health and calm, centered, internal strength. 

Exhaling any injury or disease, negative and/or limiting thoughts.

Notes:

I met Brandon to talk to. He had some questions about the sunrise photography that he saw me doing. 

Saturday Practice

 

The Photo:

Well, a front came in last night, it got very windy and then colder. It was in the high 40's this morning with a stiff wind from the N N/E. I had to physically hold my tripod down in order to keep it from being blown over with my camera on it. Yikes!! The tide was high at 6:56 am and the sunrise was 7:01 am. There was virtually no hard pack sand to practice on. I almost came back to the house to practice, but then decided to give it a try and then after adjusting to the soft sand, I just kept going and ended up doing a full practice. 

The Practice:

My practice was more difficult today because of the: 

1. Cold 

2. Strong N N/E wind

3. High tide

4. Only soft sand to practice on

My main focus was to stay consistently doing my practice at Sunrise on the Beach. This morning because of the high tide and wind it was particularly challenging.  

It was an interesting practice, like the sunrises they are all similar but different. This morning it was notably more private. I think I only saw one other person crazy enough to be out there. 

The unusual amount of privacy made it easier to stay 'inside' and connected to nature. This can often be a challenge when folks are walking by talking loudly, a couple of feet from me. Particularly weird when the are on their phone! I try take it as an opportunity to not react. Non reaction is the hardest when they wiz by on an electric bike a few feet from my practice spot. 

Notes:

I didn't see anyone that I knew on the beach. I did see Rita and her dogs Louie and Teddy to wave to from a distance.

Peter and Susan have been staying with us since later Thursday afternoon. We spent the day with them yesterday. It was in the high 80's yesterday afternoon and we drove down to the Apollo National Park at the south end of NSB. We took them to see the Turtles Mound. There's just a spectacular view from the top. The evening was warm too, so we all sat outside enjoying the warmth and the lights after we all had dinner outside at Cafe Verde. Simply delightful day.  

Friday Practice

The Photo:

It was in the low 60's this morning with a slight breeze from the west. High tide was at 6 am this morning and the next low tide is going to be at 12:32 pm. The sunrise 7:02 am. There was a limited amount of hard pack sand to practice on, but it was fine.

The Practice:

Today I was contemplating the fact that the muscles are chemical factories that release things like hormones. When muscles contract and relax they release the various chemicals into the bloodstream.

Notes:

I saw Stuart and his partner. They are a part of the TV crew from Charlotte that is covering the Daytona 500 

I also saw Paul and his jogging friend.

And Kelly and Buddha Joseph in the distance to the north. 

Thursday Practice

 

The Photo:

It was warmer this morning, in the low 60's with a little breeze from the W S/W. The tide was high at 5:03 am today so the tide was going out. It's going be low at 11:36 am and the sunrise was at 7:04. There was plenty of hard pack sand to practice on.

The Practice:

I reviewed a select number of principles before I landed on 'the practice idea (or two) of the day'.

This morning I paid extra relaxed attention (Yi) to the principle of:

"All of it's parts (the body) connected like a string of pearls"

I then 'tuned into' (Ting) the idea of:

Two Pillars

and

Three strands of pearls

Came back to the house to work out with Gary. He's primarily working on Modern Arnis. This morning work out consists of:

1. Review The Ten Exercises (+)

2. Review Cane Warm Ups

3. 6' Staff (Spear) Warm Ups

4. Review first Spear solo exercise

5. Review the two person Spear exercise from Tuesday

6. Review the two person Single Sinawalli drill from Tuesday

7. Do the Staff Sinawalli exercise solo, right side first, then switching sides with triangular stance work (change stepping) 

8. Review all the Sinawalli's with canes.

Notes:

There was a camera crew from Charlotte, North Carolina shooting some 'live' scenes that will be used in the upcoming Daytona 500 NASCAR race in Daytona, FL this weekend. 

I talked for a few moments to Stuart the camera man. 

I saw Paul (the jogger) and the group of 4 sunrise beach walkers.

I saw Kelly and Buddha Joseph from a far. They were playing the catch the sea water game a few hundred yards to the north. To far away for a photo.

Wednesday Practice

The Photo:

It was a bit warmer this morning. The high 50's I think. There was a little bit of wind coming in from the west. The tide was going down, scheduled to be low at 10:37 am and high 4:07. Sunrise was at 7:04 this morning. There was plenty of hard pack sand to practice on. A pleasant morning to be on the beach at sunrise!

With gratitude and appreciation.

The Practice:

This morning I tuned into using my connective tissue (fascia)  as much as possible and using muscle as little as possible. I stayed focused throughout the session.

After reciting the T'ai Chi Ch'uan Classic I practiced Pore Breathing with the Earth (and nature), reciting out loud:

"Breathing in the new and the fresh

Breathing out the old and the used"

and

 "Breathing in calm, centered, strength

abundant health, 

 resilience,

 non-reactivity.

Breathing out excess tension, 

anxiety,

stress,

reactivity, 

injury or disease, 

negative and/or limiting thoughts

any and all turbid qi."

Notes:

I saw a few of the regulars walking on the beach. I said a few words with Paul (the jogger) but that's it. 

Tuesday Practice

 The Photo:

It was in the upper 40's this morning with a strong E E/SE wind. The tide was coming down, low at 9:35 am and high at 2:55 pm. Sunrise at 7:40 this morning. It's getting earlier and earlier. It's very interesting for me to be connected to the sun and moons influence on the earth. There was plenty of hard pack sand to practice on.

The Practice:

I stayed focused on releasing any and all excess tension downward. Feeling a release and expansion and sinking in the area that I'm focused on. I spent most of this session recognizing tension (awareness/Ting) and releasing it (Ice to Water, Water to Gas) as best I could. I was especially focused on continuously monitoring the tension that would build in my shoulders and low back. When I noticed excess tension, perhaps from the previous posture, without emotion I simply released the area in question. Being non-reactive when adjusting how you are doing a movement, on the fly, is essential to improvement. No blame, no shame just stay calm, centered and strong and simply do what is needed. This paradigm exists in all endeavors. 

In my experience:

"Anything worth having, is worth working for"

6' Staff training with Gary this morning. Gary is working on:

1. How to switch grip, right to left

2. 12 Angles of attack (right side)

3. Forward figure eight largo with both sides. I just introduced corto.

4. Upward figure eight largo with both sides. I just introduced corto.

5. Redonda with Staff

6. Single Sinawalli with Staff

7. Basic Spear exercise on right side. 

Note: We had to go back to single hand push hands to get the idea of shifting front to back and visa versa.

There many examples of needing to have one part of the drill/technique developed enough to show up in the variation, addition or extension of said drill/technique. For example in Modern Arnis training the actual shifting of the weight to facilitate mobility needs to be almost automatic, with as little conscious effort as possible. If your stance work and body alignment is not easily transferrable to a new ??? then I'd say that specific aspect of stance and movable alignment needs more work. 

Notes:

I saw the 4 early morning beach walkers and Paul the jogger. Then Bob the mailman and his walking partner Mike stopped to talk on their way south. 

Mike is continuing to see that right foot slap when he walks. He is working on the exercise to strengthen the muscles on the front of his shin and to stretch the calf muscle simultaneously. 

Progress is slower as we age. No question about it!! But progress is STILL possible with consistent effort. Bob, Mike and I talked about using exercise as medication and the exercises that they regularly do on their own. Mostly stuff they got from physical therapists after and injury. But they keep doing them....Yay! That's the way ya do it guys!! Kudos!

  

The Lesson:

IMHO The prescription for using exercise as medication is pretty simple:

1. You need a clinically effective dosage; Not to little and not too much. Both extremes will lead to a poor result. I'll warn you this is very tough when it comes to exercise, especially as we age.

2. You need to be very regular about taking the medication. The prescription for exercise is daily. I'll warn you that this is by far the toughest aspect of using exercise as medication. I think it's best work on developing the 'habits' that will best serve a positive outcome. It's easy and complicated all at the same time. There's a massive amount of potential for personal growth as you negotiate and compromise with yourself (Internal dialogue/Self-speak)

What's the 'best' exercise?

Whichever on you will do!

Just do it!!

Monday Practice

 The Photo:

Cold this morning in the high 40's, with a stiff W N/W wind. Brrrr! I had everything on, ear flap hat, gloves, windbreaker jacket, layers of long sleeved cold weather tops. The tides were low at 8:52 am and high at 1:50 pm. Sunrise was at 7:05 am this morning.

Super heavy cloud bank with hardly any color. It was cold, windy and grey! 

It amazes me how the sunrises are all similar but different. Sometimes colorful other times not so much. It's all good!!

The Practice:

I was only able to get my warm ups and a few photos on the beach and then I had to walk back home to use the bathroom. I finished my practice in the back yard with a Round to a metronome set at 60 bpm with two tones. One for the downbeat and the other for the 1/2 beat. I haven't practiced a Round to the beat for quite sometime. 

It's always good to go back and check how the pace and timing of movements has evolved or devolved. 

There were a couple places I spotted that I felt were not 'in time'. What happens is some movements become emphasized while others tend to be de-emphasized. One of my goals is to make all movements even and equal in emphasis and importance.

I recite out loud, from the T'ai Chi Ch'uan Classic: 

"All movements should be Light and Spirited"

Sifu Roy practicing "Holding the Moon" from I Ch'uans Standing Post Training. My purpose is to review the technical aspects of the posture and to expand my awareness to connect to the energies of nature. To become one with the Tao.

I recite out loud:

"Breathing in through the pores, 

Qi saturates every cell of my being"

I finish with reciting:

                                 "Qi permeates my bones."

                                                            Five walkers at sunrise!

I see this group of walkers most every morning. They have the habit of beach walking at sunrise. Excellent!!

Sunday Practice

 

The Photo:

It was in the high 60's with a gusty W S/W wind. The tide was low at 7:33 am (high at 12:59) this morning with sunrise at 7:06 am. There was plenty of hard pack sand to practice on.

The Practice:

Very social morning on the beach. I kept getting approached by people during my warm ups. Frankly, I usually and shooting the sunrise simultaneously while doing The Ten Exercises. I often shoot photos in between exercises. But that only interrupts for a few moments, sometimes conversations with folks that approach me lasts a bit longer. It's important for me to be approachable (magnetic) while I'm practicing. 

This morning I stayed focused on:

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

I also focused on breathing in the new and fresh and breathing out the old and the used.

While using Pore Breathing I saturated every cell with qi and felt qi saturating my bones.

I recited out loud:

"Breathing in, qi is in me,

Breathing out, I'm in qi"

The Lesson:

I use any interruption or distraction while I'm practicing, as an opportunity to NOT REACT. 

Becoming less reactive to outside input is one of the 'goals'. 

Calm, centered, internal strength is not easily disrupted. 

CALM IS A SUPER POWER

 

Lisa "no shoes" walking south. She encouraged me to go barefoot while practicing T'ai Chi etc. She said it would help to to 'connect' to the earth. Hey, it's all good;^) The best way IMHO is whatever and whichever way you will do it!! If it feels good and is attractive to you....Go for it!!

Here's Bob (the mailman) and Mike walking north. Their wife's are Carmen and Joan the two off to the left in the distance. Mike continues to work on his right ankle flexion and extension. He is realizing that at his age (85) that this will take time, patience and consistency. Keep working at it Mike!!

Saturday Practice

 

The Photo:

It was in the high 60's this morning with little to no breeze. The tide was low 6:39 (high at 12:16pm). Sunrise was at 7:07 am. Don't ya just love the days getting longer. Slow but steady!!

The Practice:

The main thing I'm experimenting with is doing my Internal Cultivation practices while the sun is rising. I'm having a spiritual experience. My connection to natures energies is becoming stronger by the day. The consecutive day goal is essential for overall results from the practice. It's all about consistency....and will/self-discipline. 

In teaching 'how to practice' I've called it "(self) correcting on the fly". 

Practicing correctly is kind of like driving a car; You continuously monitor and adjust according to the situation. For example, when you are driving on the highway and hit the rumble strip, or in practice you notice a loss of balance, you simply pay more attention! Practice consciously until you become competent unconsciously. When in doubt go simply go slower. 

Notes:

Mostly tourists on the beach. I met Kevin who talked about all sorts of conspiracy theories about the government controlling the weather for warfare and to diminish the population. Yikes!!

Off the beach on Hill Street I saw some dog walkers, Peter and crew and then another couple. 

I also Mary Kay on 22nd Ave. Had a nice conversation with her. 

Back home to walk Lucy

Life is Good!

With Gratitude and Appreciation!!

Friday Practice

 

The Photo:

It was in the high 60's this morning with a pleasant breeze from the W S/W. Low tide was at 5:45 with the next high tide at 11:37. Sunrise is getting earlier by about a minute per day. Today's sunrise was at 7:08.

There was plenty of hard pack sand to practice on.

The Practice:

I'm primarily working on WHEN and WHERE I practice. I'm also distilling WHAT and HOW I practice. I've also been working on my unconscious competency. I'm becoming more aware of and skilled at 'getting out of the way', becoming the observer.

"The mind directs

The body follows"

Things that I'm working on:

1. WHEN: As the sun is rising is the best time IMHO (earlier in the day the better)

2. WHERE: For me at the shore is best. But any beautiful natural setting that resonates with you may be best for you.

3. WHAT:

a. The Ten + 

b. Standing Meditation (Wuji and Tai Chi)

c. T'ai Chi Ch'uan 

d. Standing Meditation & Qigong

4. HOW: This changes with the day, my needs, injuries, time and study. I do tend to work on similar things most every session such as relaxed balance on either leg.

This morning I was focused on distinguishing between the belly of the muscle (red tissue) and the connective tissue (white tissue) and fascia. This is a common theme for me but sometimes I really work on the principle by increasing my awareness of the connective tissue throughout the session. It was a very productive practice, even though it's been a super busy week.

"Hang the muscles,

Open the joints."

Notes:

I saw Kelly and her dog Buddha Joseph to talk to again this morning. She expressed an interest in the training that she see's me doing in between shooting the sunrise. Part of her game with Buddha is to help her rehab from a surgery by lifting her arms above her head when she throws the water for Buddha.

My suggestion for effectively raising your arms above your head is to keep you shoulders down and attempt to use the deltoid to lift the arms as opposed to the trapezius, feeling a slight stretch from the arm pit to the hips. 

Kelly imitating me while Buddha looks on, wondering what the heck mom is doing?!

The Lesson:

Applying Internal concepts and principles takes awareness (Ting) and release (Song) at all times. 

Thursday Practice

 

The Photo:

It was in the low 60's with a steady breeze from the E S/E. I was comfortable with sweat pants and a windbreaker jacket. The tide was low at 5 am, high at 11:01. There was plenty of hard pack sand to practice on.

The Practice:

Super busy day today. I'll write more when I have time.

I've still been making it out to the beach for sunrise. It's just taking a bit more energy. It's been working well for me to use sunrise photography to get me down to the beach in time for sunrise. Lately it's been tough (er). Once I'm down there and set up to shoot the sunrise I find it easier to get a good quality (correct spirit) internal practice. I'm finding that time of day very conducive to a productive practice. Even on a super busy days. 

After my early morning sunrise practice, I walked back to the house to take Lucy (our dog) for a walk then I met with Gary and Rob in the backyard for a few hours of Modern Arnis training. More on that later....

Notes:

I saw Kelly and her dog Buddha. I asked if she wanted a few photos? It was her idea to play their version of catch. 

                       The game is Kelly splashes water and Buddha jumps to 'catch' it. 

Wednesday Practice 2.8.23

 The Photo:

It was in the low 60's this morning with a slight breeze from the south. The tide was coming up (low at 4:17am - high at 10:26) but there was still enough hard pack sand to practice on. The sun rose at 7:09 this morning but there was a very heavy cloud bank. There was this cool 'window' in the cloud cover that the sun pocked it's light through. I love the sun beams shining through the clouds. 

The Practice:

My personal experience lately:

I've been having a tougher time getting up and going to the beach on time for sunrise the last few days. With Ginnie away I thought it would be easier but no, I've got a bunch more chores to do first thing. Just that little bit makes it more difficult to approach. Most people don't understand how tenuous a daily practice is. But it's a difficult thing to do consistently with the 'correct' spirit/intent. 

It's difficult to get myself organized in time to be on the beach before sunrise, but the benefits of  practicing while the sun is rising is worth the effort. It's a magical time of day!

I was focused on aligning to release and using counter-balancing to increase my level of release. Specifically focusing on timing my upper and lower body movements away from my center to facilitate the most efficient and relaxed in balance movements that I can:

Stand like a poised scale

(a well-balanced scale),

Move like a cartwheel

(Trying to feel even more stable with unconscious relaxed balance while in movement)

 *I primarily evoke the feeling of a bicycle or motorcycle become more stable with speed.

   When moving I tune into my internal gyroscope; Zhong Ding (central equilibrium).

 

Notes:

It was a very social morning first a rather long interaction with Kelly and her dog Buddha Joseph. I posted a sunrise a few days ago with her and Buddha’s silhouette against the sunrise. It was cool timing.

Then I saw Bob and Mike. They stopped on their way south to chat. Mike said he has been working on the exercise to encourage his right foot from dropping. He is simply bringing his toes towards his shin as often as he thinks about it. I suggested thinking of your foot ‘rolling’ from heel to toes. Right now his right foot is slapping the ground on every right sided step. Gentle encouragement!

PS – The #4 exercise in The 10 Exercises (The Phoenix Stretch) strengthens the front of your shin and stretches the calf (back of lower leg). If done regularly will keep your gate young longer that without it. Guaranteed!

Exercise is medication

Take it regularly and it works!