Wednesday Practice

 

                                       Sunrise this morning, shot with my Sony mirrorless camera.

                                              Shot with my Motorola phone camera

The Details:

I got down to the beach slightly later than normal so I didn't get any of the predawn color. But I did get the big ball rising out of the ocean.

The sunrise was at 7:14, low tide at 6:35. It's 50 here at the house. It was a few degrees warmer than the last few days. Yay!! It was clear and cloudless. There was a breeze but it was coming in from the west so the beach was in the lee. I was slightly overdressed. It's tough to know exactly how many layers to put on. In retrospect I didn't need the initial layer of technical undergarments, top and bottoms.

The tide was low so I practiced in the hard packed but wet sand right near the water line.

I played push-hands with the ocean....I kept my sneakers dry!

The Practice:

I started with a full warm up using The 10+

Next I did a Round (right side) focused on my *breathing.

*I contemplated the notion breathing very softly as if a goose down feather was in front of my nose, attempting breath so softly that the goose feather doesn't move. Limiting my oxygen intake and stimulating the release of inherent oxygen in my cells (blood?) 

I had a profound connection to the horizon and the energies of nature that were all around me. 

I've been adjusting the helping hand in my 'press' postures; In Part I on hand, in Part II on wrist and Part III on forearm. 

Next I did a round of Anyo Pito and Kusanku Kata focused on agility. The sequences and techniques in the American Karate-Do and Modern Arnis empty hand forms is becoming clearer and clearer, as the day's and week's go by. Now that I'm doing these forms regularly again, surprise, surprise they are improving!

Whatever you don't use....You lose! IF you want to keep IT you have to do it. 

Next I did a round of Taiji Jian form with my walking cane focused on the tip of the weapon. I imagined that the cane was razor sharp.

I finished with a Healing Qigong as I returned to the house. 

Tuesday Practice

 

A Black Skimmer skimming at sunrise this morning. I need my Cannon camera with a telephoto lens to really capture one (or more) of these guys skimming the shallows. It's pretty common to see them both in the morning and again on my late afternoon walk.

The very first shot this morning.

A photo from yesterday afternoon's beach walk.

The Details: 

The sunrise was at 7:15, low tide at 5:46. It's 49 at the house. It was cold on the beach. 

The Practice:

I brought my camera and tripod down with me. It looked clear and a little colorful, so I thought, why not?

I had a slightly easier time getting myself on the beach for sunrise this morning. I got a boost to my appreciation after listening to folks last night on Sifu Ray's monthly 'check in'. So many folks had injuries and jobs that limited their practice. I have no such excuse! I have the time, the life style (early to bed, early to rise) and I'm retired......Like I said I had an easier time getting up and going this morning, even though it may be coldest morning this season. I had a ton of gratitude and appreciation to be healthy enough and motivated enough to DO the practices that I've spent a life time acquiring. My suggestion to those that are trying to get a consistent daily practice going; Don't overthink! Ignore the internal dialog and just DO IT!

Don't think, just do!

I started with a full warm up using The 10+. It was cold and I was tight from the gym yesterday. The 10 felt great!!

Next I did a Round (left side) focused on releasing tension.

The secret to releasing a contracted muscle is to recognize that it is (overly) tense to begin with. 

I adjusted Golden Rooster Stands On One Leg (To announce the dawn) increasing my awareness of my tailbone releasing down and my knee comes up.

I also adjusted my breathing throughout the form as if a 'goose down feather was in front of my nose'. Barely breathing increasing the release of intrinsic oxygen that is in the cells. I've experienced this sensation while 'free diving', running out of breath at depth and getting more oxygen as I return to the surface. 

Next  I did a round of Anyo Lima and Chinto Kata focused on the quality of my basics; Full extension on punches and kicks. It was cold and I was tighter than I usually am. I noticed it mostly on the kicks. I didn't push it!

Next I used my dragon canes to do a round of Taiji Double Broadsword focused on 'around the head' and how those movements are good for my shoulders and neck. 

I finished with a Healing Qigong before returning to the house. 

I'm going to drive up to Gaff's around 9......

Monday Practice

 

No beach this morning because of my early doctors appointment. After breakfast I practiced out in the backyard. It was cold and breezy.

The Details:

The sunrise was at 7:15, low tide at 4:59. It was 53 here at the house. A cold front came through overnight. I didn't go to the beach for sunrise.  I even had to dress for it with gloves, long pants and a wind prof jacket in the back yard.

I have an early doctors appointment this morning. I'll need to leave the house by 7:20 to get there in time. 

The Practice:

After breakfast I practiced outside in the back yard. I still had to dress for it with gloves, long pants and a wind prof jacket. I had a very contemplative practice. It felt so private in the back yard, after weeks of practicing on the beach with every manner of passerby's walking, jogging, riding bicycles having loud conversations on their phones, oh yeah and the cars, trucks and electric bicycles that drive by; All are a distraction for meditative practices. 

I did a full warm up with The 10+ focusing on opening up the body tip to tip

Next I did a Round (right side) focused on light and agile body tip to tip and all parts connected like a string of pearls.

Next I did a round of Anyo Apat and Wansu Kata focused on clean, snappy basics

I ended with a brief Healing Qigong 

Sunsu kata - 4 of 4 -Bunkai -Angi Uezu -Isshinryu

Sunsu kata - 3 of 4 -Bunkai -Angi Uezu -Isshinryu

Sunsu kata - 2 of 4 -How To -Angi Uezu -Isshinryu

Seiunchin kata - 2 of 2 - How to - Angi Uezu - Isshinryu

Seiunchin Kata - 1 of 2 -Angi Uezu -Isshinryu

Sunday Practice

 

It was warmer than expected. I was slightly overdressed. The beach was unusually busy with tourists and a few regulars too. The tide was coming up so I played a little push-hands with the ocean. Fun!! I did well as I didn't get my sneakers wet. A few close calls but no cigar!

I shot these two photos with my Motorola phone camera. It's been very squirrely lately, either taking multiple images or not taking an image at all. Oy! Tech problems is one of the constants of modern photography. 

The Details:

The sunrise was at 7:15, the last low tide was at 4:15. It was 68 here at the house. It was warmer than expected. The breeze was coming directly off the land (west) and it was pretty still on the beach. From the house I thought it was going to be a washout but alas I wished I had brought my camera rig, but I made due with my phone camera.

The Practice:

I started with a modified warm up using The 10+ near the water line playing push-hands with the ocean.

Next I did a Round (right side) near the water line. Lot's of walkers, mostly tourists. I did my best not to be distracted. I did pretty good. I focused on being aware (ting) of any tension and consciously releasing tension (song). I spent some time observing my unconscious competency and connecting with natures energies. It was a beautiful and clear sunrise. The sunrise qi was palpable!

Next I did a round of Anyo Tatlo and Seiuchin Kata focused on central equilibrium (zhong ding) and full extension of kicks and punches. 

Next I did a round of the 4 Modern Arnis Cane Anyo's and a round of Taiji Broadsword.

I finished with a Healing Qigong before returning to the house to watch the Rolex 24. The Wheelen '31' with Pipo Derrani at the helm have been in the lead for most of the race. 4 1/2 hours to go!!

Tatsuo Shimabuku "Isshin-Ryu Karate Seiunchin Kata"

Saturday Practice

 Another wash out of a sunrise, thick fog and sea mist, totally grey and colorless. Looking north you could barely see 100 yards, the fog and sea mist were so thick.

Eventually the sun did break through! It did get brighter;^)

The Details:

The sunrise was at 7:16, high tide at 9:52. It's 66 here at the house. There was on soft sand and wet sand. I practiced as close to the water line as I thought prudent with the tide rising. 

It's supposed to reach near 80 this afternoon. There was a  steady breeze was coming from the south. I thought it would be warmer, but alas. I was happy I wore a windbreaker.

The Practice:

After taking a look out the back door at the house. I could tell it was going to be another wash out. I didn't bring my camera and tripod to the beach. I used my phone camera and brought my walking cane to practice with.

I started with a full warm up using The 10+. These qigong's are so special. I feel privileged to have been taught them by Dr. Leung Kay-Chi back in '79. At times when I was teaching full-time ('78-2016) I would do a round of The 10 Exercises with every class (23 per week). I thankful to still have them in my daily life and to be healthy enough to still do them. I add and subtract regularly, almost with each and every iteration.  

I practiced in semi-soft, semi-wet, sand, what I refer to as quick sand; If you stand on one leg in semi-wet sand, in a few moments the sand underneath your foot will turn to mush and your balance will be compromised. Tricky for balancing on one leg. Mainly because of the soft/wet sand I focused on stability and agility. 

Next I did a Round (left side) focused on being light and agile. 

Next I did a round of Anyo Dalawa and Seisan Kata focused on stability and agility. I found that the exercises that I'm currently doing at the gym are substantially helping my form, especially my external forms, I notice the ease of kicking as I loosen up my hips.

Next I used my walking cane to do a round of all 4 Modern Arnis Cane Anyo's. The extra weight and length of my walking cane is really productive in the development of the postures and flow of those cane forms. 

Friday Practice

When I first looked out the back door at the house I thought it would be a fantastic sunrise, but alas it was almost a washout. I was surprised at how little color there was, I was expecting more color.

It did lighten up considerably as the sun came up. You can see that the sea mist and fog were still heavy this morning. The mist is wonder-full to breathe in!

Breathing in Qi is in me

Breathing out I'm in Qi

The Details:

The sunrise was at 7:16, high tide at 9:13. It's 65 here at the house. It was mild on the beach this morning. I dressed lightly. There was no hard packed sand to practice on.

The Practice:

I practiced in soft sand again this morning. 

I started with The 10+ focused on 'opening' the body seeking movement through release as opposed on contraction.

Next I did a Round (right side) feeling yin/yang. I focused on feeling the energy expressed in my fingers and hands at the end of the postures. I reflected on the teachings of William Chen; Let the energy do the form. Oh, did I push you?

Next I did a round of Anyo Isa and Nihanchi Kata. I focused on stance work and foot placement in the soft sand.

After a brief Healing Qigong I returned to the house for my 8-9am video meeting with Jeff (every Friday).

Thursday Practice

Sunrise was another wash out. Just after sunrise it did lighten up. 

Eventually the sun did break through the heavy cloud bank on the horizon.

The Details:

The sunrise was at 7:17, high tide at 8:32. It's 65 here at the house. I overdressed and had to take my hat and hoodie jacket off after my warm up.

It was very misty/foggy on the beach with only soft sand to practice on. 

The Practice:

I did a full warm up using The 10+, after I set up my camera rig, Upon second thought I should have left my camera rig home. My phone would have been sufficient. 

Before I left for the beach I looked out the backdoor and though it would be clear at the beach...but alas, it was yet another washout, grey, misty and foggy.....Again!

Next I did a Round (right side) in the soft sand. I noticed that I'm adjusting to the soft sand and finding a way to make it useful and productive. One of the things I'm noticing is the amount of attention that I pay to foot placement and stance work in general. This is happening automatically and not so much a conscious effort. I also focused on connecting to natures energies and having a light and agile body.

Next I did a round of Anyo Walo and Sanchin Kata in the soft sand.....I focused on the horizon and my breathing.

Inhale cool air (nose)

Exhale warm air (nose)

Next I did a round of Taij Double Broadsword form with my dragon canes, focused on the 'around the head' techniques. This is such a healthy set with the heavy dragon canes. I'd prefer to use full size/weight broadswords but I don't feel comfortable using bladed weapons in public (on the beach) unless it's for a formal demonstration. 

When I practice on the beach it's always an informal demonstration, with my main goal; To stay inside and not get distracted by the passersby. 

This morning began with a beautiful sunrise!

 

When I'm living my best life this is how my day begins. There's nothing like exercising outside, on the beach at sunrise! 

                                  Support your local sunrise!!

Wednesday Practice

 

A few minutes before sunrise there was a splash of color, various hues of pink, yellow and red. Ahhhh!

                  You could really see the mist/fog when you looked to the north toward Ponce Inlet.

The Details:

The sunrise is at 7:17, high tide at 7:59. It's 63 here at the house. I dressed lighter than the past few days but still a fleece hat and thin gloves, but a lighter wind jacket and I didn't need my earl flaps. It was very misty and a bit foggy right on the beach.

There was a pleasant south wind but hardly any beach, only soft sand to practice on. Always a challenge exercising in soft sand. 

The Practice:

After setting up my camera rig and snapping a few photo's I did a full warm up with The 10+

Next I did a Round (left side) in the soft sand.

Next I did a round of Anyo Pito and Sunsu Kata. I'm still working on the sequences at the end of these forms. They are getting much clearer with better stance work and basic techniques, even in the soft sand. 

Next I used my dragon canes to do a round of the Taijie Double Broadsword form. I focused on the 'around the head' techniques and really good basics. The dragon canes felt lighter after a few days of using my walking canes. 

I finished with a Healing Qigong before returning to the house.

Tuesday Practice

 I didn't bring my camera rig again this morning. I looked out the back door at the house and I could tell it was going to be another (in a string of) wash out! I took this image and the one below with my phone camera. I'm finding my phone camera (108 megapixtals) is so handy, small and produces a nice image, especially of clouds.

John (the surfer) was walking south as I descended to the beach. We chatted for a while. Here's John walking south.

A little bit later the sun did break through the cloud bank sitting at the horizon

Details:

The sunrise was at 7:17, high tide at 7:01. It's 63 at house. It was pleasant on the beach. There was a slight breeze from the south. I was a bit overdressed perhaps, but after the last week or so....Brrr! I had a hard time believing that it would be warm enough to dress lighter. Tomorrow morning in forecast to be even warmer, topping off the warming streak on Saturday. I'm looking forward to it.

The Practice:

I did a full warm up using The 10+

Note:  I adjust these qigong with every iteration as they slowly evolve after listening to my higher self and as I add and adjust according to my study and how I'm feeling that day. 

Next I did a Round (right side). I had a profound connection to the horizon, the ocean, the clouds and the 'beach mist'. Fabulous round!! I wish I could bottle how I feel.....But alas!

Next I did a Standing Meditation session using Holding the Moon and Play Guitar (both sides) I had a profound connection to the horizon. 

Next I did a round of Anyo Anim and Kusanku Kata. I was in soft sand so I focused on stance work and agility.

Next I did a round of Taiji Cane with my walking cane. The length and weight made it different enough to be challenging. I'm still incorporating the follow through strikes in Part III. I'm not changing the end of Part III.

I finished with a Healing Qigong before heading back to the house.

Monday Practice

 The Photo:

Another mostly grey and cloudy sunrise. I didn't bother to bring my camera rig. I used my phone camera (which has been very finicky lately) to shoot this image.

The sunrise was at 7:18 (again), high tide at 6:12. It's 59 at the house. It's going to be warmer than it's been lately. Yay!

Very few tourists and only a handful of locals on the beach this sunrise. John (the surfer) did stop by for a chat. Paul is away for work this week. The 'sunrise walkers' were on Hill Street, I guess because the tide was too high to walk the beach??

The Practice:

I started with a full warm up using the 10+

Next I did a Round (right side) focused on connecting to nature, especially the horizon while doing Wave Hands Like Clouds and Single Whip. I'm also adjusting the positioning of my press postures so that I used the palm (PartI), the wrist (Part II) and the forearm (Part III). 

Next I did a round of Anyo Lima and Chinto Kata I'm noticing that the sequences in these forms are more and more familiar. It's been a positive to get these external forms into my daily rotation. I've had that for decades in the past and I'm not sure when but I now realize that I was not reviewing them often enough. I guess I thought after teaching them for 4 + decades that they would just always be there. It's sort of true with the first few but definitely not true with the more advanced forms. At least that's my experience.

Next I did a round of Taiji Jian reciting the names throughout. I did the round with my walking cane. It's interesting and informative doing the weapons forms with this short staff with a rubber tip; The additional weight and length make it a bit more challenging.  Oh yeah and the soft sand adds a bit of challenge to maintaining relaxed balance while moving. 

Sunday Practice

 

The Photo:

The sunrise was at 7:18, high tide at 5:20. It was 50 at the house. The fierce north wind made it feel like 30 on the beach. I kept my back to the wind when possible.

There were a few groups of teenagers determined to be on the beach during sunrise. They had their PJ's on and were wrapped in blankets. I only saw one local jogging but there were about 20 determined tourists this morning. Frankly, because of the cold and north wind I didn't expect anyone on the beach. But there were some very hearty folks that were up for it, myself included!

The Practice:

I turned my back to the wind (north) but it was still very cold and the fierce north wind made it a challenging session. 

I started with a light warm up. Just a few of The 10+ followed by a Round. There were a lot of tourists on the beach determined to be there at sunrise. They looked cold! 

Between the weather and the tourists I tried to stay 'inside' and connected to the sunrise. 

Next I reviewed Anyo Apat and Wansu Kata....Starting to 'warm up' 

I finished with Healing Qigong and quickly returned to the house.....Brrrr!!

I needed to get ready to head to Jacksonville. Going to visit Mom today......

Lunch with Mom. It was too cold and windy to go outside. 

Saturday Practice

The Photo:

Sunrise was at 7:18, low tide 10:51. It's 51 here at the house, definitely colder on the beach. Oh yeah...Then there's the fierce north wind. 

I tried to practice at my usual location but the wind got to me. The wind and cold made it much more difficult to 'warm up' and by the time I got to #3 of The 10+ I realized that I needed to see a wind block. The closest wind block is on the south side of the 21st Ave walk over.

I found a reprieve from the north wind here. I tucked myself into the 4 by 4 square right up against the walk over (the dunes). Cozy...Sort of!

The Practice:

I started out in the open with The 10+, I moved to the 21st Ave walk over to get out of the fierce north wind....Brrrr! I was dressed for it but still.....Brrrr!

I resumed The 10+ in the 4' by 4' square of soft sand right up against the walk over. I focused on natures energies all around me. The ocean was angry!

Next I did a Round (right side) in the 4' by 4' square focused on my stance work, overall stability and a calm but focused mind, balancing Jin, Qi and Shen.

Next I reviewed Anyo Tatlo and Seiuchin Kata. I was in soft sand and out in the north wind too, so I focused on stance work and stability. 

Next I used my walking cane to review Tai-Chi Saber focused on fully completing my ending postures and holding them just slightly. 

I finished with a Healing Qigong as I was returning to the house.....Brrrr!

Friday Practice

 

There was a heavy cloud bank on the horizon this morning, obscuring the sun but there was a splash of color off to the north. I love the brush strokes of clouds that mother nature put there. I'm in awe of nature!

A wide angle view of the color in the north and the cloud bank to the south.

             There were squadrons of pelicans cruising the waves just off shore. I'm in awe of nature!

The Photo:

The sunrise was at 7:18, low tide 9:50. It's 57 at the house. There was a pleasant breeze coming off the land. Very pleasant temperature to train in.

The Practice:

After setting up my tripod and camera I started my warm ups using The 10+ interspersed with shooting the sunrise. 

Next I put my rig up near the walk over and returned to the water line to do a Round (right side).

Today I was contemplating how 'regular' practicing at sunrise on the beach, is starting to feel. Lucky me! 

I'm not saying that it's always easy to get down to the beach on time for sunrise, because it's not easy. It takes discipline to get up in time and dressed for the weather and walk out there with my rig and weapons. Most day's when it's time to get dressed, I rarely feel like it. After disciplining myself to get out there and start, I often feel motivated as I go through my rituals and routines. I'm interested in consciously developing productive daily habits like consistent martial arts and qigong practices, musical practices, qigong walking, resistance training, drinking water and green tea, meditation etc. 

As we age taking care of yourself becomes a full time job!!

Next I reviewed Anyo Dalawa and Seisan Kata, putting more snap in my punches and extension on my kicks. More 'flow' in general to my forms.

Next I used my walking cane to review Tai-Chi Cane form (right side). Interesting to do this form with the longer heavier cane. It's very easy to 'feel' the weight of the cane and allow it to 'flow'. I put the follow through's in Part III.

I finished with a Healing Qigong before returning to the house. I had a 8-9 video meeting with Jeff, it's Friday!

I saw GG and Echo on the way back to the house.

IMO - Everything starts new then with time and iterations, consistency and effort, the endeavor is no longer new, but becomes ordinary and regular. Eventually if you persist it can become a habit, a ritual that is developmental and profound. 'It' become extra-ordinary

Qigong and Bagua Walking with techniques

Standing Meditation (Holding the Moon) followed by Bagua Walking and some improvised techniques at the end. I did this back in 2009 in Leyden.

Bagua Zhang Yin Fu 8 Palms

 

Yesterday on my late afternoon walk, I stopped behind the 'blue wall' to get out of the fierce north wind, for a round of Yin Fu 8 Palms in the soft sand. The shadows were getting long and it was cold. While walking south a cold front came through. The temperature change was dramatic and instantly it was.....Brrrr! 

Once I got out of the wind, it was cold, perfect for Bagua Zhang practice. I did the first 4 changes on both sides, reciting the names of postures throughout.

Thursday Practice

                              One of the first shots....Heavy cloud bank on the horizon. 
 

 It was grey and cloudy at sunrise but then a little splash of light and color about 1/2 hour after sunrise

I got up late (Echo got us up at 1:30 last night!), the fact that it was cold and a wash out sunrise, didn't make me very motivated to get out there. Discipline is the answer....Don't think, just Do! 

I didn't bring my camera rig, but used my phone camera instead. 

Boy was it cold out there. Brrrr! I'm getting soft;^)

The Photo:

The sunrise was at 7:19, low tide 8:46. It's 53 here at the house. I dressed for it but it was still cold. Luckily there wasn't much wind. Still......Brrrr!

The Practice:

I didn't have any gear to set up and after taking a few shots of the cloudy, grey sunrise (again) I started with a full warm up using The 10+

Next I visited briefly with Paul and the three walkers then I did a Round (left side) focused on Ting/Song and relaxed balance (Zhong Ding) throughout.

Next I reviewed Anyo Isa and Nihanchi Kata tuned in to the quality of my basics.

Next I used my walking cane to review Tai-Chi Jian form tuned in to the tip of my cane and wide open movements originating from release as opposed to contract.

I ended with a short Healing Qigong and then back to the house. I wanted to go to Heaths Health Food Store for a breakfast burrito. 

Grand Heavenly Circulation

 

Wednesday Practice

 

Yesterday on my afternoon beach walk a cold front came through. You could feel the front as it hit the beach; The temperature instantly and dramatically dropped at least 10 degree's. Shot with my phone camera.

Just before sunrise with my Sony camera

Just after sunrise. Shot with my Sony camera

The Photo:

The sunrise was at 7:19 (again!), low tide at 7:43. It was 48 at the house, colder on the beach with a stiff and steady northeast wind.....Even with everything on....It was cold!  Brrrr!

The Practice:

The tide was low and I found an 'island' of sand very close to the water. Since the tide was still going down I stayed dry even during the biggest waves. It was nice to be so close to the water line and so far away from the walkers. It felt much more private, if it was warmer with less wind it would have been the perfect practice spot for me. So close to the big amplifier; The Atlantic Ocean!! At sunrise on a clear day the qi is palpable.

It was the coldest sunrise yet. With a stiff and steady N N/E wind I kept my back (with hood up) to the wind during my warm up. I did a full 10++. The additional + is extra qigong/neigong. I attempted to release into the cold throughout this session. 

I did a Round (right side) focused on 'swimming in air' and moving through release as opposed to contraction. 

Next I reviewed Anyo Walo (#8) and Sanchin Kata....I was still trying to release into the cold i. e. warm up!

Next I used my long walking cane to review Tai-Chi Saber a couple of times with some basics from the form. A couple of iterations of the form and I was 'warmed up'. Amazing considering the temp and wind direction. 

I ended with a Healing Qigong and then back to the house.

Tuesday Practice

 

Another total wash out of a sunrise. It was foggy and warm with a S S/W breeze. Reminded me of Maine!

             Three of the regular walkers, walking south into the fog.....Taken with my phone camera.

Notes:

I also saw John the surfer first. He stopped to talk, then Nisann, Craig and Natasha stopped by. 

I'm finding that the social interactions on the beach are very special! It's great when you get to see folks day after day, week after week, season after season.

The Photo:

I didn't bring my camera gear (tripod, camera etc.) this morning because I knew the sunrise was going to be overcast, cloudy and grey. 

Sunrise was at 7:19, low tide 6:40. It was 67 at the house.

The Practice:

I didn't bring my dragon canes but opted for my rattan walking cane.

I started with a full warm up using The 10+

Next I did a Round (right side) focused on:

Muscle Down

Bone Up

I find myself at the point the practice at sunrise project , after 60+ consecutive days of sunrise practices, the point when it becomes ordinary and regular. I continue to access gratitude and appreciation for where I am and what I'm doing, but it does take more effort to get the 'new' feeling. 

Next I reviewed Anyo Pito (#7) and Sunsu Kata

Next I reviewed Tai-Chi Saber with my walking stick

After a Healing Qigong I returned to the house.

Monday - Martin Luther King - Practice

 

About 15 minutes after sunrise the sun peaked through the clouds. It was a total wash out at sunrise, cloudy and grey. Taken with my phone camera.

                                   Zoomed in with my Sony camera just after sunrise

Zoomed out with my Sony camera. It was another wash out of a sunrise, cloudy and grey....Oh well! All I can do is to show up. I get what I get! Even the grey wash outs have a beauty all there own. Although it is a different energy I still feel the earth moving and the wind, tides, clouds and light changing. It's a privilege to be able to participate in it on such a regular basis. I'm becoming more and more a part of the landscape. I'm sure I'm a curiosity, perhaps even a novelty to the regulars and certainly to the tourists. I attempt to stay focused on the horizon and the mist at the distance and to not let the passersby pop me out of the meditative experience that I'm having. On a good day this includes the interactions with folks while I'm practicing. I'd like to balance the Yin/Yang balance so that when I'm practicing I don't project a "stay away" vibe. I find that when I'm in deep contemplation it tends to push folks away, because they don't want to disturb me while I'm in such a deep state of being. I feel that is not the energy that I would like to be steeped in. I'd prefer a more balanced state of being that doesn't feel that exclusive. I'll always stop what I'm doing to have an interaction with folks. It's part of what I'm doing to be a more balanced practitioner. 

The Photo:

The sunrise was at 7:19, low tide 5:37. It's 60 here at the house. There was very little wind and lot's of hard packed sand to practice on.

Nisann stopped by and she introduced me to her husband Craig. I was just starting Part II and initially Nisann was going to follow along. Monkey see, monkey do kind of thing, but then she never did join in we just talked. It seems that Craig's dad practices Isshinryu and earned his black belt. All types of Karate are more difficult as we age. IMO Tai Chi, Qigong and other internal styles are better suited for those of us over 60. That having been said whatever you'll do is the best choice as long as you can keep doing it. 

I also saw two regular beach walkers and Nevin too! There were more folks on the beach this morning I guess because of the lower tide and warmer temps. 

The sunrise weather has been up and down....Yesterday I was cold and this morning, I was very overdressed! Oy!!

The Practice:

I started with The 10+ and a Round (right side) focused on No Mind....Unconscious Competency! Observing more than controlling. I have many principles trained in and like drum set playing it's best to no overthink. There's a time for technical practice (yang) and there's a time for intuitive and improvisational practice (yin). Overthinking ruins everything!

Next I reviewed Anyo Anim (#6) and Kusanku Kata. The sequence and techniques are becoming clearer and clearer with every iteration. I focused on solid basics and more pop (focus) on hand techniques and extension on kicks. 

Next a Healing Qigong and then back to the house.

Sunday Practice

 

The Photo:

The sunrise was at 7:19, low tide at 4:37. There was a splash of color right before the sunrise. 

It's 54 here at the house. I'll be dressing for a cold morning on the beach.

There was a stiff north wind that threatened to knock my tripod over. I had to literally hold onto my tripod to keep it from falling over. Oy!

 The cold and wind made me happy that I dressed with everything I have here, from long underwear, ear flap hat to gloves and my hood up. Still I kept my back to the wind and almost called it!

The Practice:

The cold and stiff north wind made for a little different session this morning. I did a modified 10+ to warm up, followed by a Round (left side) focused on No Mind simply observing the unconscious competency that I've developed over the past 40+ years of study and practice. I also focused on the horizon and connecting to the big amplifier (Atlantic Ocean). 

Breathing in calm, centered internal strength that is infinitely resilient and not over reactive. 

Breathing out any turbid qi, illness, injury or disease. 

Next I reviewed Anyo Lima (#5) and Chinto Kata focused on agility and solid basics plus relaxed balance throughout. Relaxed balance on soft sand is challenging. Add the cold and the stiff north wind and it's a total immersion in natures energies. I had a profound connection this morning! 

Next I did a Healing Qigong and quickly returned to the house....Brrrr!

Saturday Practice

 

Another total wash out, cloudy and grey sunrise this morning.

                  I caught a small splash of color just after sunrise....It was only there for a moment!

The Photo:

The sunrise was at 7:19, high tide at 10:06 it's 70 at the house, perhaps a bit cooler on the beach with a pretty steady east breeze.

The Practice:

I did a full warm up using The 10+ focused on 'opening' my entire body and connecting it with alignment and release (song) as well as relaxed balance throughout the session. 

Next I did a Round (right side) focused on the principles (above) and connecting to the horizon. I had a profound connection to natures energies and the people around me (birds too!). 

Next I reviewed Anyo Apat (#4) and Wansu Kata tuning in to the quality of my basics and relaxed balance throughout. I had more focus (snap) on my punches and full extension of my kicks. 

Next I reviewed Tai-Chi Jian form with a dragon cane reciting the names of postures out loud. 

Next I did cane basics; All three variations on The 12 Angles of Attack, Double Zero, and Abanico Double Action.

I finished with a healing qigong before returning to the house. 

The Practice:

Friday Practice

 

The Photo:

The sunrise was at 7:19, high tide at 9:17, it's 64 at the house. It was a total grey cloudy wash out and I had family emergency to deal with then a meeting with Jeff 8-9 so I didn't make it out to the beach but I did look out the back to see that the sunrise was a wash out. 

The Practice:

After my meeting with Jeff ended at 9 it was raining pretty hard so I tried to start my warm up in the house but the outdoors was calling me. So I went out and started The 10+ in the overhang. The rain intensity was up and down. I decided to put on my Gortex rain jacket and a Gortex hat and to a Round (left side) on the patio. I focused on enjoying being able to move my body in all directions without pain or discomfort. I'm so grateful to be able to move pain free!! 

Next I reviewed Anyo Tatlo (#3) and Seiuchin Kata, focused on good basics and more pop and speed. The Modern Arnis and American Karate forms are adding some much needed agility and variety to my training. With gratitude and appreciation.

Thursday Practice

 

The Photo:

The sunrise was at 7:19, high tide at 8:28. It's cold this morning 50 at the house but there was very little wind. I dressed for it. Still my fingers were getting cold by the end of the session.

The Practice:

There was very little beach and no hard packed sand to practice on. I made due! Focusing on firm footing and even weight on the soles of my feet.

I started with The 10+ focusing on Song Gong with Hun/Haah Earth Breathing (which I've regularly been using throughout my practices morning and afternoon/evening). 

Next I did a Round (right side) paying close attention to even footing, stance work, relaxed balance (Song) and Hun/Haah breathing.

Next I reviewed Anyo Dalawa (#2) and Seisan Kata working on good technique, stance work and flow.

Next I reviewed the Tai-Chi Double Broadsword form with my dragon canes.

I made it to the Nautilus Gym yesterday and reviewed all three Staff forms and Tai-Chi 13 Spear sets 1, 2, and 3. 

The more I review these forms the more nuance and detail I'm able to add. Yay!!

Wednesday Practice

The Photo:

The sunrise was at 7:19, high tide at 7:38. It's colder this morning with stiff south wind. I had my hood up! 

It was pretty clear on the horizon. You could really see the big ball (sun) cresting over the horizon as the earth spins. IMO the earth spins fast.....You can see it spin at sunrise if the horizon is clear of clouds. 

The Practice:

Once I had my camera gear set up and shot few initial photos I started my warm up using The 10+ (FYI - These warm ups continue to change as they evolve and I address the particular issues that I'm having on that day. Tuning in to what I need at the moment. Exercising adaptability being guided by Ting (listening) internally. 

Next I did a Round (left side) focused on cultivating natures energies.

Next I reviewed Anyo Isa and Nihanchi Kata focused on proper extension and quality of punches and kicks and maintaining relaxed balance (Zhang Ding) throughout .

Next I did a double cane (dragon canes) warm up and basics.

A healing qigong extending healing energy to all my family, friends and sentient beings throughout the universe. 

Tuesday Practice

 

The Photo:

The sunrise was at 7:19, high tide at 6:48 so there was very little beach and no hard packed sand to practice on. I dressed for it but there wasn't raining while I was there. The wind was strong from the south I turned my back to it when I could. I had my hood up on my Gortex rain jacket, but I didn't need gloves. I was toasty and comfy with my hood up! Yay!!

The Practice:

I didn't bring my camera, tripod or canes this morning. Just me and my phone....I felt lighter!

I started with a full warm up using The 10+. I felt a bit tight this morning. Perhaps the resistance training yesterday? 

Next I did a Round (right side) focused on the principles and natures energies which were in full tilt mode. The sea was very angry!

Next I reviewed Anyo Walo (#8) and Sanchin Kata focused on proper extension of techniques and agility.

Note: I've had a very good run making it to the Nautilus by the Sea Gym 3 times per week. I've regularly been practicing in the exercise room, either Bagua Zhang or 6' Staff. Yesterday I worked on the 3 staff forms and reviewed the Tai-Chi 13 Spear set also. I've been using the amazing stretching machine every time I go. My hips haven't felt this good in years. Perhaps the daily late afternoon qigong walk is helping too! I've been very regular about that. I think yesterday was Day 60 this season.

Small Habits = Big Results

Monkey mind

 

Stillness is the master of unrest.