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!

Monday Practice 2.6.23

 

The Photo:

The tide was coming up fast at sunrise, slated to be high at 9:15. Sunrise was at 7:10 this morning, getting earlier and earlier as the days get longer. The wind was blowing pretty good but from the west so the beach was in the lee. 

Here I captured a woman walking her dog just as the sun first peaked above the clouds. I couldn't have timed it better if I set it up. I see her and her dog out here most mornings. The dog (large German Sheppard) just loves jumping in the ocean surf. Loves it!!

The Practice:

This morning was an exercise in adjusting and compromising. I first let her out back and then feed and watered Lucy (our dog) before I left for the beach. I figured if I put her food dish down as I was leaving she wouldn't notice as much? Anyway, I needed to get back to give her a proper walk and I had a dentist appointment in Daytona (35 min drive) at 9am. Hmmm....Not ideal but it is what it is. 

I focused on suspending time and keeping track of it at the same time. Oy! I managed to get a reasonable practice in as the habit and feeling kicked in. All in all very productive.

Notes:

I saw Paul jogging and the dog lady with her German Sheppard. Lot's of tourists out for sunrise, even though the tide was so high. When you're on vacation sunrise is sunrise and they are all special in their own way. They will be pleasantly surprised about mid day when there's 100 yards from dune to water and plenty of hard pack sand to play on. 

Sunday Practice 2.5.23

 

The Photo:

It was totally socked in, very heavy cloud bank on the horizon. Sunrise was barely perceptible. It did brighten up a bit. The tide was high with sets coming in all the way past the parking poles. There wasn't any hard pack sand to practice on. 

The Practice:

Because I was practicing on soft sand, I adjusted accordingly and was able to do 3/4 of my regular warm ups with a bit of Qigong (The 21). Then I did a Round on the right side. 

I didn't dally this morning because I had to get back to the house to care for our dog Lucy and prepare to go to Jacksonville to see my Mom. Ginnie is away this week.

A new friend ( Mr. Yellow Foot Pointy Beak) joined me for a Round of T'ai Chi Ch'uan. 

                                                         

I often run across someone's Beach Art. This one is just north of my practice spot at the 20th Ave boardwalk.

Saturday Practice 2.4.23

 

The Photo:

It was a little bit cooler this morning (62) with a very strong wind from the S S/E. It nearly knocked my tripod over! The tide was at 7:57am with the next low tide at 2:27pm. Because of the wind direction and speed, coupled with an almost full moon (tomorrow), there was virtually no beach for the beach walkers to walk on and no hard packed sand for me to practice on.

I met up with Charles and Rhonda on the boardwalk as they were assessing the availability of beach to walk on. They are here vacationing for a week. I first met them when Rhonda spontaneously joined me as I was practicing The 10 Exercises (part of my warm ups). I think she came in at the hip rotations (#3) and stayed through #6 (kick-ups). I’ve seen them a couple of other times to wave to, but this morning I took a couple of photos (photo below) that I’m sharing with them. Memories at the beach!!

 

The Practice:

This mornings practice was a little disjointed. Not bad really, just a bit interrupted and different than my usual early morning practice. Starting with very little beach and an incoming tide. I ended up doing a modified Warm Up and the first two parts of the T’ai Chi Ch’uan form before I had to come back to the house with a bathroom emergency! I finished my Round in the backyard and ended with some Standing Meditation.

Once again I was primarily focused on my connection to nature. I find the beach, ocean, wind, clouds and sun so changeable and dynamic. I feel inextricably connected and fortunate to be able to experience these changes day by day. Sometimes it’s really dramatic, like these last couple of days. A cold front came through yesterday and the temperature dropped dramatically and the wind picked up considerably. The connection to nature that I’m developing by exposing myself to this dynamic environment every day at sunrise and sunset is indescribably profound.

With gratitude and appreciation

 I had a nice conversation with Reed this morning. Thanks for the phone call Reed!

Notes:

I met up with Charles and Rhonda this morning at the 20^th Ave boardwalk. I asked if they would like a photo taken of them. Here it is:

Charles and Ronda

Friday Practice 2.3.23

 

The Photo:

It was still warm this morning, in the mid 60’s, with almost no wind, the ocean was flat. Excellent conditions to spot dolphins and I did see a few breaching the surface. The tide was high at 7:15 am. The next low tide will be at 1:46 pm. There was very little hard pack sand to practice on, but I still made due, I was just super careful. The softer sand makes it much more difficult to balance. 

The Practice:

This morning I started by reciting:

“Loose, Subtle and Relaxed”

I had a visceral experience while doing Pore Breathing with nature this morning. The experience is impossible to describe with mere words. But this is the idea that I have been using to study and cultivate a profound connection with nature:

1)      I start by focusing on breathing through my bubbling spring point, at the bottoms of my feet.

2)      Imagining as the earth breaths in my joints and tissues open as they contract (magnetic-Yin),

3)      As the earth breaths out, I open my joints and tissues by expanding away from my center (electric-Yang).

4)      Saturating every cell with qi, as I inhale the ‘new and the fresh’ through the pores (including the bottoms of my feet).

5)      Exhale the ‘old and the used’ out into the ‘space’ that exist everywhere outside and inside of me.

I plan on making a short video where I describe in more detail this idea of Pore Breathing with the Earth

Because of the high tide it left mostly soft sand to practice on. So I focused on my vertical alignment, relaxed balance and counter-balancing. 

Whenever I'm training/practicing, Relaxed Balance is the primary thing I focus on. Whenever I loose balance, I consider it like a musician hitting a wrong note. Then it gives me the opportunity to not react to the error. That is a very important aspect of internal training. IMHO

 My goal is: Full Time Relaxed Balance with as little conscious thought as possible.

 Notes:

I saw a couple walking on the beach. They stopped and asked about the sunrise. When is it, they asked?  I said it already up, but there was too much cloud cover to really see it.

I also saw Paul, he stopped and said he doesn’t run on the weekend and he’s got a little plantar fasciitis he’s attending to. Ouch! ;^(

Thursday Practice 2.2.23

 

The Photo:

It was warmer yet this morning, in the mid 60’s before the sun rose. It got warmer by the minute once it was up. It’s supposed to be in the mid 80’s this afternoon but there’s a cold front coming in so it looks like the last warmer morning for a while. The tide was high at 6:30am so there was less beach but still enough hard packed sand available to practice on. The next low tide is 1:00pm today. There was no discernable wind this morning. But I guess enough to keep the bugs down? Yay!

 

The Practice:

I continue to reap the benefit of doing my Internal Cultivation on the beach at sunrise. The results are impossible to describe; An overall upgrade in life? Certainly worth the effort.

With gratitude and appreciation!

This morning my main focus was on sinking/releasing any excess muscular tension downward, starting at the top and feeling the resulting rising light energy coming back up through the bones from the soles of the feet upward sequentially bone/joint by bone/joint.

I was also keyed into the Non-Thinking part of my mind. I was attempting to get my conscious mind out of the way and allow my unconscious mind to take over. I did continue to monitor the qualities of my No-Mind practice and returning to conscious competence when needed. 

When I was successful at getting my unconscious competency to take over, it gave me more internal 'space' an empty and receptive mind allowed me to connect to and appreciate nature more, resulting in a profound connection with nature and the people around me.

A very productive practice!

I hope that you’re enjoying your day!!

Notes:

There were quite a few tourists on the beach this morning. The County (Volusia) started to let cars on the beach again. The day before they replaced all the parking poles from 27^th Ave to 3^rd Ave, consequently there were a bunch more people on the beach….Cars too!

I did see the German Sheppard and owner playing in the water just north of me.

I also saw Paul who jogs by most every morning. Yesterday he stopped and asked my name, saying he sees me most every morning and he wanted to know my name. He called me Rich this morning ;^)

 

Wednesday Practice 2.1.23

 

The Photo:

It was in the mid 6o’s this morning with the slightest breeze from the south south/west. Frankly it was a bit tough to discern where it was coming from because it was so light. The tide was higher this morning; the last high tide was 5:43am with the next low tide at 12:11pm. There was still plenty of hard packed sand to practice on.

The Practice:

I focused on the realization that I am built of material that was formed in a star and these molecules formed in earth’s gravitational field using the Golden Rule. I keyed into the two separate but connected parts or me, the right and the left side of my body and my brain. I spent the morning contemplating this reality. It was a very productive session!

After releasing downward (Song), I stayed focused on feeling of the earth pushing up against my feet, into my ankles, legs, waist, spine, shoulders, and elbows and finally forming/manifesting in my fingers! I had the feeling of a wave of energy (Jin) rising up my body from the soles of my feet, moving up wards and manifesting in my fingers. 

Notes:

There was lots of activity on the beach this morning. Besides a bunch of folks walking and jogging for health, there were several construction workers at Las Brisas, and a couple that was shooting a TikTok exercise video just south of my practice spot.

 I had a women approach me, as I was shooting the sunrise and asked if I posted photos to Instagram and I said I did. She then asked my Instagram name (jrichardroy) and she proceeds to instantly follow me on Instagram. This is the first time I’ve had this experience…..Cool!

Here she is taking her own sunrise photo.