Monday, August 31, 2009

Dhammapada Sutta: Buddhist Proverbs

Dharmapada Sutra
Buddhist Proverbs from 100 BCE

Chapters 1-4, Verses 1-59

I. Twin Verses, Mind, Anger and Hatred, Discernment, Practice, Contrary Ways, Contrasting Pairs, Yamakavagga Verses 1-20

II. Vigilance, Watchfulness, Earnestness, Diligence, Zeal, Self-Control, Joy, Nirvana, Appamadavagga Verses 21-32

III. The Mind, Thoughts, Cittavagga Verses 33-43

IV. Flowers, Blossoms, Things of the World, The Flowers of Life, The Fragrance of Good Deeds, Pupphavagga Verses 44-59

Chapters 5-8, Verses 60-115

V. Fools, Evil Fruit, Ambition, The Childish Person, Balavagga Verses 60-75

VI. The Wise Man (Pandita), The Skilled Person, The Wise, Panditavagga Verses 76-89

VII. Infinite Freedom, The Venerable (Arhat), The Accomplished Person, The Arahant, Arahantavagga Verses 90-99

VIII. Better Than a Thousand, Thousands, Sahassavagga Verses 100-115

Chapters 9-12, Verses 116-166

IX. Good and Evil, Avoid Evil Deeds and Do Good, Consequences of Evil, Detriment, Papavagga Verses 116-128

X. Don't Punish or Kill, Don't Inflict Pain on Others, Overcome Desires, Train Yourself,
Avoid Violence, Evil Returns Evil, Dandavagga Verses 129-145

XI. Beyond Life, Old Age, Broken Down House, Illness, Death, Jaravagga Verses 146-156

XII. Self-Possession, Self Control, Propriety, Duty, Oneself, The Self, Attavagga Verses 157-166

Chapters 13-16, Verses 167-220

XIII. The World, Illusions, Neglect, Practice, Lokavagga Verses 167-178

XIV. The Buddha, The Awakened, Restrained, Unbound, Refuge, Buddhavagga Verses 179-196

XV. Happiness, Being at Ease, Bliss, Follow the Wise, Sukhavagga Verses 197-208

XVI. Affection, Pleasing, Sorrow, Attachments, Piyavagga Verses 209-220

Chapters 17-20, Verses 221-289

XVII Guarding One's Character , Daily Efforts, Controlling Emotions, Anger, Kodhavagga Verses 221-234

XVIII Impurities, Faults, Ignorance, Envy, Malavagga Verses 235-255

XIX The Righteous , True Sages, Wise Elders, Monks, The Just, Dhammatthavagga Verses 256-272

XX The Eightfold Path, Impermanence, Meditation, Death, The Path, Maggavagga Verses 273-289

Chapters 21-24, Verses 290-359

XXI Disciples of the Buddha, Contemplations, Forest Solitude, Miscellaneous, Pakinnakavagga Verses 290-305

XXII Woeful State , Sinfulness, The Results of Evil, Hell, Nirayavagga Verses 306-319

XXIII Elephant, Self-Training, Fellowship, Nagavagga Verses 320-333

XXIV Cravings , Bondage, Uprooting Evil, Weeds, Tanhavagga Verses 334-359

Chapters 25-26, Verses 360-423

XXV Refine Conduct, Bhiksu, Calm the Mind, The Five, The Monk, Bhikkhuvagga Verses 360-382

XVI A Brahmin, A Buddha, An Enlightened Person, The Holy Man, Brahmanavagga Verses 383-423





Chapter Topics (1-26)


General Subject Index

Friday, August 28, 2009

Whirling like a Dragon

"It is easier to leave a circle than to enter it.
The emphasis is on the hip movement whether front or back.
The difficulty is to maintain the position without shifting the centre.
To analyse and understand the above situation is to do with
movement and not with a stationary posture.
Advancing and retreating by turning sideways in line with the
shoulders, one is capable of turning like a millstone, fast or slow,
as if whirling like a dragon in the clouds or sensing the approach
of a fierce tiger.
From this, one can learn the usage of the movement of
the upper torso.
Through long practice, such movement will become natural."
- Yang Family Old Manual, The Coil Incense Kung

"Silk reeling (pinyin chánsīgōng, Wade-Giles ch'an2 ssu1 kung1 ), also called "Winding Silk Power" (chansijing) (纏絲), as well as "Foundational Training"(jibengong), refers to a set of neigong exercises frequently used by the Chen style, Wu style and some other styles of T'ai Chi Ch'uan. The name derives from the metaphorical principle of "reeling the silk from a silk worm's cocoon". In order to draw out the silk successfully the action must be smooth and consistent without jerking or changing direction sharply. Too fast, the silk breaks, too slow, it sticks to itself and becomes tangled. Hence, the silk reeling movements are continuous, cyclic patterns performed at constant speed with the "light touch" of drawing silk.

In common with all Qigong exercises, the patterns are performed in a concentrated, meditative state with an emphasis on relaxation. However, rather than being isolated exercises purely for health benefits, the focus is on strengthening and training the whole body coordination (nei jin) and grounded body alignment that is used in the Tai Chi form and pushing hands. Silk reeling is commonly used in Chen style as a warmup before commencing Tai Chi form practice, but its body mechanics are also a requirement of Chen Style Tai Chi throughout the forms. In other styles, silk reeling is only introduced to advanced levels. Many schools, especially those not associated with the orthodox Tai Chi families, don't train it at all."
- Silk Reeling - Wikipedia

Silk Reeling

Wednesday, August 26, 2009

Staff - Martial Arts

Way of the Short Staff.
By Michael P. Garofalo, M.S.

A comprehensive guide to the practice of the short staff, cane, jo, walking stick, gun, zhang, whip staff, 13 Hands Staff, and related wood short staff weapons. A detailed and annotated guide, bibliographies, lists of links, resources, instructional media, online videos, and lessons. Includes use of the short staff and cane in martial arts, self-defense, walking and hiking. Separate sections on Aikido Jo, Cane, Taijiquan cane and staff, Jodo, exercises with a short staff, selected quotations, techniques, selecting and purchasing a short staff, tips and suggestions, and a long section on the lore, legends, and magick of the short staff. Includes "Shifu Miao Zhang Points the Way." Published by Green Way Research, Valley Spirit Taijiquan, Red Bluff, California. Updated on a regular basis since October, 2008. Filesize: 300Kb+. Related to Mike's popular webpage on the Staff.

Monday, August 24, 2009


October 25, 2009 Liping Julia Zhu, "Qigong for Health," Green Gulch Farm near San Francisco. Information. I'm going to this workshop, Liping is a a talented Qigong teacher and a lovely person. Also, I've always wanted to go to Green Gulch Farm - maybe Wendy Palmer will be working in the gardens.

October 14-18, 2009 Grandmaster Chen Xiaowang, at Grand San Carlos de Bariloch, in Argentina. Information

Friday, August 21, 2009

Right Leg Then Left Leg

"In summary, the walking process involves four stages: lifting, raising, shifting, and dropping. Your inhalation is coordinated with the lifting movement of the heel of your foot and your exhalation with keeping your foot lifted, while your toes are still touching the ground. Your inhalation is coordinated with the raising and shifting movements and your exhalation with the dropping of your foot. While you are coordinating your breath with your physical movements, remember to pay bare attention to what is taking place; avoid making judgments, decisions, or comments.

Observe the impermanent nature of your walking experience: the intention that precedes each movement, the movement itself, and every breath which rises and falls from moment-to-moment. When your mind shifts to another object of awareness, focus on seeing that it is also impermanent. Then, gently but firmly, place your attention back on your walking movements, coordinating them with your breath."
- Matthew Flickstein, Journey to the Center: A Meditation Workbook. Boston, Wisdom Publications, 1998. pp.127-132.

"I have two doctors, my left leg and my right."
- G. M. Trevelyan

Ways of Walking

Walking Meditation

Wednesday, August 19, 2009

Tai Chi Chuan Outdoors in Red Bluff CA

Since I returned to work this week as the Technology and Media Services Supervisor and Grants Coordinator for the Corning Union Elementary School District, I must change my morning outdoor taijiquan practice schedule.

Monday 6:00 - 7:30 am

Friday 6:00 - 7:30 am

Saturday 6:00 - 7:30 am

Sunday 6:00 - 7:30 am

In the morning, I walk, practice Taijiquan and Qigong hand forms, and practice cane, fan, and sword weapons forms.

Outdoor Practice Schedule

Indoor Taijiquan/Qigong Teaching/Practice Schedule

Indoor Yoga/Qigong Teaching/Practice Schedule

Monday, August 17, 2009

Metta Sutra

Metta Sutra

"This is what should be done
By one who is killed in goodness,
And who knows the paths of peace:
Let them be able and upright,
Straightforward and gentle in speech.
Humble and not conceited,
Contented and easily satisfied.
Unburdened with duties and frugal in their ways.
Peaceful and calm and wise and skillful,
Not proud and demanding in nature.

Let them not do the slightest thing
That the wise would later reprove.
Wishing: In gladness and safety,
May all beings be at ease.
Whatever living beings there may be,
Whether they are weak or strong, omitting none,
The great or the mighty, medium, short or small,
The seen and the unseen,
Those living near and far away,
Those born and to-be born,
May all beings be at ease.

Let none deceive another,
Or despise any being in any state.
Let none through anger or ill will
Wish harm on another.
Even as a mother protects with her life
Her child, her only child,
So with a boundless heart
Should one cherish all living beings;
Radiating kindness over the entire world
Spreading upwards to the skies,
And downwards to the depths;
Outwards and unbounded,
Free from hatred and ill will.

Whether standing or walking, seated or lying down
Free from drowsiness,
One should sustain this recollection.
This is said to be the sublime abiding,
By not holding to fixed views,
The purehearted one, having clarity of vision,
Being freed from all sense desires,
Is not born again into this world."

- Traditional Buddhist Scripture, found in "Awakening to the Sacred"
by Lama Surya Das, 1999, p. 301

Lifestyle Advice for Wise Persons

Dhammapada Sutra by The Buddha

Tao Te Ching by Laotzu

Friday, August 14, 2009

Paths on Dry Ground

On my four days off work, I walk 3 to 4 miles each morning, starting at 5:45 am, in my rural neighborhood.


Ways of Walking

Walking Quotations

Walking Meditation

"Afoot and light-hearted, I take to the open road,
Healthy, free, the world before me,
The long brown path before me, leading wherever I choose.
Henceforth I ask not good-fortune— I myself am good fortune;
Henceforth I whimper no more, postpone no more, need nothing,
Strong and content, I travel the open road.

The earth—that is sufficient;
I do not want the constellations any nearer;
I know they are very well where they are;
I know they suffice for those who belong to them.

(Still here I carry my old delicious burdens;
I carry them, men and women—I carry them with me wherever I go;
I swear it is impossible for me to get rid of them;
I am fill’d with them, and I will fill them in return.)

You road I enter upon and look around!
I believe you are not all that is here;
I believe that much unseen is also here."
- Walt Whitman, "Song of the Open Road," Leaves of Grass, 1890.

Wednesday, August 12, 2009

Cane Exercises

I continue to enjoy practicing exercises and martial arts forms with my oak cane. Each day, I practice the Eight Immortals Cane Form, Part I (Jesse Tsao), the Standard 32 Sword Form, and the Shaolin Kung Fun Cane Form (Ted Mancuso) all with my cane.

For more information:

Way of the Short Staff

Taijiquan Cane

Standard 32 Sword Form

Monday, August 10, 2009

Dao De Jing, Chapter 63

A Consideration of Beginnings, Deal with the Great While it is Small,
Do Without Doing, Difficult and Easy

Tao Te Ching, Chapter 63, by Lao Tzu

"Do without "doing."
Get involved without manipulating.
Taste without tasting.
Make the great small,
The many, few.
Respond to anger with virtue.
Deal with difficulties while they are still easy.
Hand the great while it is still small.
The difficult problems in life
Always start off being simple.
Great affairs always start off being small.
Therefore the sage never deals with the great
And is able to actualize his greatness.
Now light words generate little belief,
Much ease turns into much difficulty.
Therefore the sage treats things as though they were difficult,
And hence, never has difficulty."
- Translated by Charles Mueller, 2004

"Practice no-action;
Attend to do-nothing;
Taste the flavorless,
Magnify the small,
Multiply the few,
Return love for hate.
Deal with the difficult while it is yet easy;
Deal with the great while it is yet small.
The difficult develops naturally from the easy,
And the great from the small;
So the sage, by dealing with the small,
Achieves the great."
- Translation by Peter A. Merel, 1992

"Act without considering it to be acting.
Work without considering it to be working.
Taste without considering it to be tasting.
Big or small, many or few - respond to complaints with virtue.
Plan for difficult times when they're still easy to change.
What becomes enormous was once something minute.
All the difficulties in the world arise from what was originally easy to change.
Everything enormous in the world arises from what was originally minute.
It's natural for the wise person to end up not having to act on what's become
enormous, and therefore has the ability to achieve what's great.
You see, lightly making promises must show a lack of sincerity.
If many things are taken lightly, then many things will cause difficulty.
It's natural for a wise person to keep in touch with what might become
Therefore, he ends up without difficulties."
- Translation by Nina Correa, 2008

"Accomplish do-nothing.
Attend to no-affairs.
Taste the flavorless.
Whether it is big or small, many or few,
Requite hatred with virtue.
Deal with the difficult while yet it is easy;
Deal wit the big while yet it is small.
The difficult (problems) of the world
Must be dealt with while they are yet easy;
The great (problems) of the world
Must be dealt with while they are yet small.
Therefore the Sage by never dealing with great (problems)
Accomplishes greatness.
He who lightly makes a promise
Will find it often hard to keep his faith.
He who makes light of many things
Will encounter many difficulties.
Hence even the Sage regards things as difficult,
And for that reason never meets with difficulties."
- Translated by Lin Yutang, 1948

"Do that which consists in taking no action;
Pursue that which is not meddlesome;
Savor that which has no flavor.
Make the small big and the few many;
Do good to him who has done you an injury.
Lay plans for the accomplishment of the difficult before it becomes
Make something big by starting with it when small.
Difficult things in the world must needs have their beginnings in the easy;
Big things must needs have their beginnings in the small.
Therefore it is because the sage never attempts to be great that he succeeds
in becoming great.
One who makes promises rashly rarely keeps good faith;
One who is in the habit of considering things easy meets with frequent
Therefore even the sage treats some things as difficult.
That is why in the end no difficulties can get the better of him."
- Translated by D. C. Lau

"Do things non-coercively (wuwei),
Be non-interfering in going about your business (wushi),
And savor the flavor of the unadulterated in what you eat.Treat the small as
great and the few as many.
Requite enmity with character (de).
Take account of the difficult while it is still easy,
And deal with the large while it is still tiny.
The most difficult things in the world originate with the easy,
And the largest issues originate with the tiny.
Thus, it is because the sages never try to do great things
That they are indeed able to be great.
One who makes promises lightly is sure to have little credibility;
One who finds everything easy is certain to have lots of difficulties.
Thus, it is because even the sages pay careful attention to such things
That they are always free of difficulties."
- Translated by Roger T. Ames and David L Hall, 2003

"Act without doing;
work without effort.
Think of the small as large
and the few as many.
Confront the difficult
while it is still easy;
accomplish the great task
by a series of small acts.
The Master never reaches for the great;
thus she achieves greatness.
When she runs into a difficulty,
she stops and gives herself to it.
She doesn't cling to her own comfort;
thus problems are no problem for her."
- Translated by Stephen Mitchell, 2006

Chapter 63 Read by Mike Garofalo (WMA,3:41 Minutes, 886 Kb, 2006)
This reading uses the translations by Roger T. Ames and David L. Hall, and by Stephen Mitchell.

Notes on Chapter 63

Tao Te Ching (Dao De Jing), by Lao Tzu (Laozi):
Bibliography, Links, Selected Translations, Commentary, Notes

Tao Te Ching, Chapters 1-20

Tao Te Ching, Chapters 21-40

Tao Te Ching, Chapters 41-60

Tao Te Ching, Chapters 61-81

Tao Te Ching, Chapter Index

Taoism: Bibliogrphy, Links, Resources, Quotations Daoist Perspectives

Qigong, Chi Kung, Dao-yin, Daoist Health Practices

Cloud Hands Taijiquan

Friday, August 07, 2009

Memory Improvement Techniques

Tamin Ansary gives us 12 Memory Tricks:

1. Pay Attention

2. Understand

3. Repeat and Apply

4. Group Items Together

5. Create Meaningfulness

6. Look for Patterns

7. Visualize

8. Connect with Humor

9. Connect it with Song, Melody, Rhymes

10. Associate with Something You Know Well

11. Link Learning to Environment

12. Relax

Wednesday, August 05, 2009

Martial Arts Ethics

"Philosophical ideals in the martial arts:
1. To strive for perfection of character
2. To defend the paths of truth
3. To foster the spirit of effort
4. To honor the principles of etiquette
5. To guard against impetuous courage."
- Herman Kauz, The Martial Spirit: An Introduction to the Origin, Philosophy and Psychology of the Martial Arts.

Seven Essential Principles Of Bushido (The Way Of The Warrior):
1. GI: the right decision, taken with equanimity, the right attitude, the truth. Rectitude.
2. YU: bravery tinged with heroism
3. JIN: universal love, benevolence toward mankind. Compassion.
4. REI: right action - a most essential quality. Courtesy.
5. MAKOTO: utter sincerity. Truthfulness.
6. MELYO: honor and glory.
7. CHUGO: devotion. Loyalty.
- Taisen

"It is said that a calm and stable mind can achieve anything. This is an idea that I hold strong to. If we are not thinking with our wisdom mind then we are thinking out of impulse and reaction, like most animals do. This thinking out of impulse is known as the "emotional mind" (xin). The martial arts are very much a tool to shape reaction, both mentally and physically. Through diligent practice, and study of the martial virtues one can begin to act from the wisdom mind.

The virtues fall into two categories; morality of action, and morality of mind. Of those that are associated with action, there is:


as well as those which are associated with the mind:

- R. Scott Moylan, Wu De Quan

"We are what we think. All that we are arises with our thought. With our thoughts, we make our world."
- The Buddha

Monday, August 03, 2009

Dao De Jing, Chapter 6

The Valley Spirit, The Completion of Material Forms, The Infinitude of Creative Effort, The Mysterious Female

Tao Te Ching by Lao Tzu, Chapter 6

"The Spirit of the perennial spring is said to be immortal, she is called the Mysterious One.
The Mysterious One is typical of the source of heaven and earth.
It is continually and endlessly issuing and without effort."
- Translated by Dwight Goddard and Henri Borel, 1919

"The Spirit of the Depths is immortal; it is called the Azure Heaven and the Mother Earth.
The passage through which these Two Influences emerge and enter is called the root of the visible creation.
They are ceaseless in action as though permanent, and may be drawn upon without ever being exhausted."
- Translated by Frederic H. Balfour, 1884

"The valley spirit never dies.
It is the unknown first mother,
whose gate is the root
from which grew heaven and earth.
It is dimly seen, yet always present.
Draw from it all you wish;
it will never run dry."
- Translated by T. McCarroll

"The valley spirit never dies.
It's named the mystic woman.
And the gate of the profound woman is the root that heaven and earth sprang from.
It's there within us all the while;
draw upon it as you will,
you can never wear it out."
- Translated by T. Byrn

"The mystery of the valley is immortal;
It is known as the Subtle Female. The gateway of the Subtle Female
is the source of Heaven and Earth.
Everlasting, endless, it appears to exist.
Its usefulness comes with no effort."
- Translated by R. L. Wing

"The valley spirit is not dead:
They say it is the mystic female.
Her gateway is, they further say,
The base of heaven and earth.
Constantly, and so forever,
Use her without labor."
- Translated by Raymond Blakney, 1955

"The spirit of emptiness is immortal.
It is called the Great Mother
because it gives birth to Heaven and Earth.
It is like a vapor,
barely seen but always present.
Use it effortlessly."
- Translated by John McDonald

"Like the sheltered, fertile valley,
the meditative mind is still,
yet retains its energy.
Since both energy and stillness,
of themselves, do not have form,
it is not through the senses
that they may be found,
nor understood by intellect alone,
although, in nature, both abound.
In the meditative state,
the mind ceases to differentiate
between existences,
and that which may or may not be.
It leaves them well alone,
for they exist,
not differentiated, but as one,
within the meditative mind."
- Translated by Stan Rosenthal

"The concept of Yin is ever present.
It is the Mystic Female from whom
the heavens and the earth originate.
Constantly, continuously, enduring always.
Use her!"
- Translated by C. Ganson

"The heart of Tao is immortal
the mysterious fertile mother of us all.
of heaven and earth,
of every thing
and not-thing.
Invisible yet ever-present,
You can use it forever without using it up."
- Translated by Brian Walker

 "The valley spirit dies not, aye the same;
The female mystery thus do we name.
Its gate, from which at first they issued forth,
Is called the root from which grew heaven and earth.
Long and unbroken does its power remain,
Used gently, and without the touch of pain."
- Translated by Stephen McIntyre, 2009

Valley Spirit (Gu Shen) Concept of the Tao Te Ching

Valley Spirit Versions

Daoist Perspectives

Tao Te Ching by Lao Tzu