Credence Clearwater Revival Hits on the Harmonica

Credence Clearwater Revival Band  1969-1972

Feldenkrais Lessons near Portland, Oregon

I have enjoyed taking many Feldenkrais' small group classes from a local Feldenkrais practitioner, Christine Toscano.  She is knowledgeable about Feldenkrais, acupuncture, qigong, meditation, Jungian psychology, and she is a song writer and singer.

I also practice this method alone at home.  I have also read a number of books and listened to audio CDs on the subject.

Mrs. Toscano teaches at her lovely studio on 20th Avenue at 14810 NE 20th Ave., Vancouver, WA 98686.  Phone: 360-798-5286.  There is a small sign at the street titled:  Feldenkrais Movement Center.  

If your are driving north from Portland, on either I5 or I205, exit at 134th Street in north Vancouver, Washington.  Vancouver is directly across the Columbia River from north Portland, and another suburb of the Portland Metropolitan Area.  The Feldenkrais Movement Studio is a block north of the Kaiser Permanente Health Center, and three blocks north of the Legacy Hospital Complex.  Highway 99 changes its name to NE 20th Ave at 134th Street.  

This clean and comfortable practice space is very welcoming.  The other older people are all pleasant and quiet.  The teacher provides clean mats and support pads. Lots of windows look out on a large beautiful yard.  

The Feldenkrais teachers I have listened to all talk you through a series of explorative gentle movements and techniques for drawing out attention/awareness implications.  You self-observe, track, monitor, listen, feel, and experience yourself, non-judgementally, in a relaxed state, with a coach encouraging subtle insights.  

I have read and studied many books and viewed and studied instructional CDs, VHS tapes, and UTube videos about Feldenkrais, Yoga, and Qigong.   

Mrs. Toscano recommended we read Chapter 5 of the book by Norman Doidge, M.D., "The Brain's Way of Healing: Remarkable Discoveries and Recoveries from the Frontiers of Neuroplasticity," (Penguin Books, 2016). The chapter covers the life and work of Moshe Feldenkrais (1904-1984).  He was a Ph.D. engineer, kudo master, movement therapist, author, and healer.  The chapter discusses some of the core principles of his theory and methods as follows:

"1. The mind programs the functioning of the brain.
2. A brain cannot think without motor function.
3. Awareness of movement is the key to improving movement.
4. Differentiation: making the smallest possible sensory distinctions between movements - builds brain maps.
5. Differentiation is easiest to make when the stimulus is smallest.
6. Slowness of movement is the key to awareness, and awareness is the key to learning.
7. Reduce the effort whenever possible. Relax.
8. Errors are essential, and there is no right way to move, only better.
9. Random movements provide variation that leads to developmental breakthroughs.
10. Even the smallest movement in one part of the body involves the entire body.
11. Many movement problems, and the pain that goes with them, are caused by learned habit, not by abnormal structure." 

Awareness Through Movement.  Easy-To-Do Health Exercises to Improve Your Posture, Vision, Imagination and Personal Awareness.  By Moshe Feldenkrais.  HarperOne, Reprint edition, 2009.  192 pages.  ISBN: 978-0062503220.  VSCL. 

Awareness Heals: The Feldenkrais Method for Dynamic Health.  By Stephen Shafarman.  Da Capo Lifelong Books, 1997.  224 pages.  ISBN: 978-0201694697.  VSCL. 

The Brain's Way of Healing: Remarkable Discoveries and Recoveries from the Frontiers of Neuroplasticity.  By Norman Doidge, M.D..  Penguin Books, 2016.

Change Your Age: Using Your Body and Brain to Feel Younger, Stronger, and More Fit.  By Frank Wildman, Ph.D..  Da Capo Lifelong Books, 2010.  240 pages.  ISBN: 978-0738213637.  VSCL. 

Embodied Wisdom: The Collected Papers of Moshe Feldenkrais.  Edited by Elizabeth Beringer.  Foreword by David Zemach-Bersin.  North Atlantic Books, 1st Edition, 2010.  256 pages.  ISBN: 978-1556439063.  VSCL.  

Northwest Tai Chi Chuan and Qigong Studio

Today, I attended classes at the Northwest Tai Chi Chuan and Qigong Studio in downtown Vancouver, Washington.  It has also been called the "Vancouver Tai Chi Chuan and Qigong Studio" in the recent past.  It was founded by Sifu Brian Knack.

The classes are as follows:

Tuesday Mornings:
Qigong       9 am
Taijiquan  10 am

Tuesday Evenings:
Taijiquan      5:30 pm Advanced
Taijiquan      6:30 pm  Beginning
Push Hands  7:30 pm

Saturday Mornings:
Qigong and Taijiquan  10 am - 11:30 am

The main senior teachers now are Bill and Sandy.  They are both very knowledgeable instructors.  Sifu Brain Knack now lives in rural Goldendale, Washington, (121 miles east of Portland) and comes to the Vancouver Studio occasionally.

Classes are held at the Vancouver Health and Wellness Building at 202 E. Mcloughlin Blvd., Vancouver, 360-607-8240. Also, some information on Facebook, but no website information in 2/2019.

All classes cost $40.00 per month per student.  A very reasonable price for so many classes.

Today, Bill led us in performing the Five Animal Frolics during the Qigong class.

I did not stay for Taijiquan - I was a bit tired and overcoming a chest cold.

Six Adult Life Tasks

Adult Life Tasks:

Identity
Intimacy
Career Consolidation
Generativity
Keeper of the Meaning
Integrity

- By George E. Vaillant, M.D.. Aging Well: Surprising Guideposts to a Happier Life from the Landmark Harvard Study of Adult Development, 2002. 

Erick Erikson in the 1940's contended that adult development passes through the four stages of "Identity vs. Identity Diffusion," "Intimacy vs. Isolation," "Generativity vs. Stagnation," and "Integrity vs. Despair."

Hypertext Documents by Mike Garofalo:

Aging Well  

How to Live a Good Life: Advice from Wise Persons

Yang Style Tai Chi Chuan: Resources

Yang Family Style Tai Chi Chuan Traditional Long Form
By Michael P. Garofalo.
This webpage provides a list and brief descriptions of the 108 movements of the Yang Style Taijiquan Long Form divided into five sections for teaching (.html and .pdf versions available). The webpage includes an extensive bibliography on the subject, scores of Internet links, historical notes, and quotations. 

The Yang Long Form discussed on this webpage conforms to the form developed by Yang Cheng-Fu (1883-1936) and documented in books by Fu Zongwen (1903-1994), and Yang Zhenduo. The numbering of the movements varies from author to author, but the essential sequence and moves remains the same.

Mastering Yang Style Taijiquan.  Fu Zongwen (1903-1994).  Translated by Louis Swaim.  Berkeley, California, North Atlantic Books, 1999.  Glossary, bibliography, 226 pages.  Translations of many Tai Chi classics are included.  A list of the 85 movement long form and detailed notes and descriptions of each movement are provided.  251 movement analysis illustrations.  Over 76 of the illustrations are traced and drawn from photographs of Yang Cheng-Fu.  Detailed descriptions of the long form, pp. 26-162.  Push hands information.  Yang Tai Chi essentials.  ISBN: 1556433182.  I have found this to be an excellent book!  This book was first published in 1963 in China as "Yang Shi Taijiquan".  An informative introduction and good translation by Louis Swaim.  VSCL.    

Yoga and Mental Health

I attended a three hour workshop titled "Yoga for Mental Health" this Saturday.  The speaker was Eve Parker, LICSW and Yoga Teacher.

Ms. Parker provided a good overview of brain functioning, neurotransmitters, triggers, hyper and hypo responses to stress or trauma, healthy lifestyle choices, self-help and treatment options for types of mental health issues, balance, hierarchy of needs, coping skills, yoga practices suited to emotive-physical needs, yoga models, yoga breathing, etc..  She was very knowledgeable about psychology, a lively young speaker, well organized, and approachable.

She provided a 12 page handout and note taking materials.  She had set out a mat, blocks, bolster, and blanket for each of the 15 attendees.

We finished with yoga practices for 45 minutes.  Breathing techniques and postures for energizing, uplifting, and stimulating; as well as for softening, relaxing, releasing, and destressing were illustrated.

The Simply Yoga Studio has all the needed facilities, comforts, and supplies for group yoga activities.  There are many knowledgeable and experienced teachers at this Studio.

I also attended a 'Gentle Yoga' class for one hour in the morning, led by Eve Parker.  Quieting, restful, and some chair yoga movements.  A refreshing atmosphere at this Simply Yoga Studio.

I've been attending some yoga classes at three locations in Vancouver, Washington:  Simply Yoga Studio (6.1 miles) in Salmon Creek along Hwy 99; LA Fitness Gym (5.6 miles) in the Hazel Dell Market Center along 78th Street; and, the LA Fitness Gym (2.8 miles) in the Orchards Market Center along NE Fourth Plain Road.  There are numerous high quality and new fitness facilities and programs near my home in northeast Vancouver. 

I am enjoying myself, in a good mood, and trying to slowly but surely improve my physical conditioning, stamina, strength, and balance.  On the "mental health" side I want to reduce anxiety, become more fearless, and increase my self-confidence.  Reasonable goals for a fellow at 73 years of age?  Yes!

Maxims of Benjamin Franklin

Benjamin Franklin's (1706-1790) Maxims
Regarding Work, Effort, Diligence and Industry
Poor Richard's Almanac

"Early to bed and early to rise, makes a man heathy, wealthy and wise.
Diligence is the mother of good luck.
God helps them that help themselves.
At the working man’s house hunger looks in, but dares not enter.
For industry pays debts, while despair increaseth them.
By diligence and patience the mouse ate in two the cable.
Little strokes fell great oaks.
Since thou art not sure of a minute, throw not away an hour.
Trouble springs from idleness, and grievous toil from needless ease.
Many, without labor, would live by their wits only, but they break for want of stock.
Sloth makes all things difficult, but industry all things easy.
Dost thou love life? Then do not squander time, for that is the stuff life is made of.
Sloth, like rust, consumes faster than labor wears, while the used key is always bright.
There will be sleeping enough in the grave.
Lost time is never found again.
Laziness travels so slowly, that Poverty soon overtakes him.
Industry need not wish, and he that lives upon hopes will die fasting.
Ploughing deep, while sluggards sleep.
Handle your tools without mittens; the cat in gloves catches no mice.
Constant dropping wears away stones.
A ploughing on his legs is higher than a gentleman on his knees."


How to Live a Good Life: Advice from Wise Persons

Virtue Ethics

Mark Your Place

"So lay claim to your greatness. Drive a stake into the ground to mark your place under the sun.  Stop being a prisoner of your past and become an architect of your future.  And remember, it's never to late to become the person you have always dreamed of becoming."
Robin Sharma, The Greatness Guide

Purpose and Willpower


"It is my sincere belief that one of the largest causes of addiction is disconnection from who we are, and the adandomnent of our essence and unique purpose."
Hip Sobriety

Daodejing, Laozi, Chapter 28

Tao Te Ching by Lao Tzu
Chapter 28

"Who knows his manhood's strength,
Yet still his female feebleness maintains;
As to one channel flow the many drains,
All come to him, yea, all beneath the sky.
Thus he the constant excellence retains;
The simple child again, free from all stains.

Who knows how white attracts,
Yet always keeps himself within black's shade,
The pattern of humility displayed,
Displayed in view of all beneath the sky;
He in the unchanging excellence arrayed,
Endless return to man's first state has made.

Who knows how glory shines,
Yet loves disgrace, nor e'er for it is pale;
Behold his presence in a spacious vale,
To which men come from all beneath the sky.
The unchanging excellence completes its tale;
The simple infant man in him we hail.

The unwrought material, when divided and distributed, forms vessels.
The sage, when employed, becomes the Head of all the Officers of government.
In his greatest regulations he employs no violent measures."
-  Translated by James Legge, 1891, Chapter 28  


"Who his manhood shows
And his womanhood knows
Becomes the empire's river.
Is he the empire's river,
He will from virtue never deviate,
And home he turneth to a child's estate.
Who his brightness shows
And his blackness knows
Becomes the empire's model.
Is he the empire's model,
Of virtue ne'er shall he be destitute,
And home he turneth to the absolute.
Who knows his fame
And guards his shame
Becomes the empire's valley.
Is he the empire's valley,
For e'er his virtue will sufficient be,
And home he turneth to simplicity."
Simplicity, when scattered, becomes a vessel of usefulness.
The holy man, by using it, becomes the chief leader;
And truly, a great principle will never do harm."
-  Translated by Daisetsu Teitaro Suzuki and Paul Carus, 1913, Chapter 28 

"He who is aware of the Male
But keeps to the Female
Becomes the ravine of the world.
Being the ravine of the world,
He has the original character (teh) which is not cut up.
And returns again to the (innocence of the) babe.

He who is conscious of the white (bright)
But keeps to the black (dark)
Becomes the model for the world.
Being the model for the world,
He has the eternal power which never errs,
And returns again to the Primordial Nothingness.

He who is familiar with honor and glory
But keeps to obscurity
Becomes the valley of the world.
Being the valley of the world,
He has an eternal power which always suffices,
And returns again to the natural integrity of uncarved wood.

Break up this uncarved wood
And it is shaped into vessel
In the hands of the Sage
They become the officials and magistrates.
Therefore the great ruler does not cut up."
-  Translated by Lin Yutang, 1948, Chapter 28  

知其雄, 守其雌, 為天下谿.
為天下谿, 常德不離, 復歸於嬰兒.
知其白守其黑, 為天下式.
為天下式, 常德不忒, 復歸於無極.
知其榮, 守其辱, 為天下谷.
為天下谷, 常德乃足, 復歸於樸.
樸散則為器.
聖人用之, 則為官長.
故大制不割.-  Chinese characters, Tao Te Ching, Chapter 28  



chih ch'i hsiung, shou ch'i tz'u, wei t'ien hsia ch'i.
wei t'ien hsia ch'i, ch'ang tê pu li, fu kuei yü ying erh.
chih ch'i pai shou ch'i hei, wei t'ien hsia shih.
wei t'ien hsia shih, ch'ang tê pu t'ê, fu kuei yü wu chi.
chih ch'i jung, shou ch'i ju, wei t'ien hsia ku.
wei t'ien hsia ku, ch'ang tê nai tsu, fu kuei yü p'u.
p'u san tsê wei ch'i.
shêng jên yung chih, tsê wei kuan ch'ang.
ku ta chih pu ko.
-  Wade-Giles Romanization, Tao Te Ching, Chapter 28   


"The Nature of Opposites and Change ...
 Be aware of your masculine nature;
 But by keeping the feminine way,
 You shall be to the world like a canyon,
 Where the Virtue eternal abides,
 And go back to become as a child.
 Be aware of the white all around you;
 But remembering the black that is there,
 You shall be to the world like a tester,
 Whom the Virtue eternal, unerring,
 Redirects to the infinite past.
 Be aware of your glory and honor;
 But in never relinquishing shame,
 You shall be to the world like a valley,
 Where Virtue eternal, sufficient,
 Sends you back to the Virginal Block.
 When the Virginal Block is asunder,
 And is made into several tools,
 To the ends of the Wise Man directed,
 They become then his chief officers:
 For "The Master himself does not carve."
 -  Translated by Raymond Blackney, 1955, Chapter 28
 

"Know the male
But keep to the role of the female
And be a ravine to the empire.
If you are a ravine to the empire,
Then the constant virtue will not desert you
And you will again return to being a babe.

Know the white
But keep to the role of the sullied
And be a model to the empire.
If you are a model to the empire,
Then the constant virtue will not be wanting
And you will return to the infinite,

Know honour
But keep to the role of the disgraced
And be a valley to the empire.
If you are a valley to the empire,
Then the constant virtue will be sufficient
And you will return to being the uncarved block.

When the uncarved block shatters it becomes vessels.
The sage makes use of these and becomes the lord over the officials.

Hence the greatest cutting does not sever."
-  Translated by D. C. Lau, 1963, Chapter 28   

"Conociendo lo masculino, y convirtiendose en lo femenino,
Se llega a ser la vía a través de la cual se mueve el Mundo,
Estar unido a la virtud,
Y renacer de nuevo.

Conociendo la luz y convirtiendose en la oscuridad,
Uno se convierte en el Mundo,
Llegando a ser la virtud,
Y volviendo al Tao.

Conociendo el honor y siendo humilde,
Uno se convierte en el valle del Mundo,
Llenandose de la virtud,
Y siendo como un tronco no cortado.

Cuando el tronco es cortado se convierte en herramientas.
Usadas por el sabio, son poderosas;
Así pues, un buen carpintero no desperdicia madera."
-  Translated by Antonio Rivas Gonzálvez, 1998, Capitulo 28

"Be familiar with Masculinity but watch over Femininity - and become the Valley of the World.
Being the Valley of the World, invariant Te will not leave you.
Turn back to being an infant.
Be familiar with what is pure and white but watch over what is dark and black - and become the Pattern for the World.
Being the Pattern for the World, your invariant Te Will be constant.
Turn back to being limitless.
Be familiar with what is praiseworthy but watch over what is disgraceful - and become the Valley of the World.
Being the Valley of the World, your invariant Te will be sufficient.
Turn back to being an Uncarved Block.
When the Uncarved Block is cut up then it becomes a government tool.
When the Wise Person instead uses it then it becomes head of the government.
Yes: A great carver does no cutting, a great ruler makes no rules."
-  Translated by Michael LaFargue, 1992, Chapter 28   

Chapter 28 of the Tao Te Ching

Chapter and Thematic Index (Concordance) to the Tao Te Ching

English Language Translators' Index

Ripening Peaches: Taoist Studies and Practices

Taoism: A Selected Reading List

A typical webpage created by Mike Garofalo on a Chapter of the Tao Te Ching (Daodejing) by Lao Tzu (Laozi) includes at least 16 different translations or interpolations of the Chapter in English, two Spanish translations, the Chinese characters for the Chapter, a Wade-Giles and Hanyu Pinyin Romanization of the Mandarin Chinese words for the Chapter, recommended reading lists, a detailed bibliography; indexing by key words and terms for the Chapter in English, Spanish, and the Wade-Giles Romanization; some commentary, and other resources for the Chapter.

Benefits of Playing Music

The Benefits of Learning and Playing Music for Adults

By Sharon Bryant, 2014.  She presents brief summaries of the results of many studies of adults playing music.

Personally, I own an electric piano and harmonicas.  I like to play and listen, experiment, noodle around, learn something, improvise, listen to and jam with my favorite digital recordings, go with the flow, have fun, exercise bodily coordination skills and timing with hands or mouth in a musical fashion, sharpen the brain a little, fiddle with equipment, keep active and interested in hobbies, spend some retirement time, develop some basic skills in music, enjoy myself.

Electric pianos are excellent for listening by headphones.  Plug in the piano earphones and nobody can hear you playing.  Play anytime, night or day, and you will not not bother anyone.  Harmonicas can be played quietly, but be aware that others might not share your enthusiasm, or tolerate your missed notes or poor timing while learning, or just not like the sound of a harmonica.

Typically, I am a musical performer for an audience of one.  However, it delights me a great deal when I play a song that another person can recognize. 

Eighty-eight reasons and benefits for playing music yourself.

During my lifetime, I have also amused myself for decades making String Figures.  Good for using the hands and fingers to create various shapes with the string.  As with playing music, a song begins and ends, a temporal phenomenon; likewise, the string art work is created, figures appear, then disappear.  Nothing permanent (like a painting, book, or harmonica) the songs and string figures come and go.  An event, a happening.  Nothing remains but a silent harmonica or silent piano or limp string. 

The musical instrument itself is a work of art - but a silent one.  That is another story.

Winter Thoughts

"The snow doesn't give a soft white damn whom it touches."
- E. E. Cummings

"One kind word can warm three winter months."
- Japanese proverb

Winter Thoughts

"Low Rider" by War

Here are various versions of the 1970's rock hit "Low Rider" by War.  The harmonica player for War was the famous Lee Oskar.

I lived 52 years in East Los Angeles.  I've seen a few Low Riders in my days in the hood. 

Today, in Vancouver, Washington, there is three inches of snow on the ground.  A good day for playing your harmonica. 








How to Play "Low Rider" on a harmonica.

Rhapsody in Blue

"Rhapsody in Blue" by George Gershwin, 1924.  Performed by the Toyko Melodica Orchestra in 2015.

The Melodica instrument was invented by the Hohner Harmonica Company in 1951.  Some professional Melodica instruments cost thousands of dollars.  However, as with good harmonicas, a basic popular starter version of a Hohner Melodica 32B, costs around $50.00.  The Melodica sounds like a harmonica, pipe organ, or accordion. 

Not Much Yard Work Today

It snowed about 3" last night here in Vancouver. 

A day for staying indoors.  I enjoy reading, sipping coffee, playing my harmonica, playing computer Bridge or Spades, coloring or drawing, watching television, doing yoga, napping, daydreaming, reflecting. 

Harmonica Humor

I enjoy the UTube videos by Mr. Harproli.  He is a fine harmonica player with a quirky sense of humor.  Harproli is featured in various skits while playing his harmonica.  Good fun.

Winter Readings: Native American Peoples

During the last few days,  a 2" blanket of snow has covered everything.  It has lingered for two days in the shady areas.  Nothing significant in terms of travel, and quite beautiful.  No outdoor work for awhile.  

I have been reading two books from the Fort Vancouver Regional Library, Three Creeks Community Library, in the Salmon Creek neighborhood of northwest Vancouver.  I request books online from the library, and then pick up the reserved books and browse at the nice Three Creeks branch library.  The Three Creeks Library is very close to my daughter's home in Salmon Creek.

A Guide to the Indian Tribes of the Pacific Northwest. By Robert H. Ruby, John A. Brown, Cary C. Collins. Norman, University of Oklahoma, Third Edition, 2010. Index, 415 pages. ISBN: 978-0806140247. FVRL.

Native Peoples of the Northwest: A Traveler's Guide to Land, Art, and Culture. By Jan Halliday and Gail Chehak. In cooperation with the Affiliated Tribes of the Northwest Indians. Seattle, Sasquatch Books, Second Edition, 2000. Index, appendices, map, 319 pages. ISBN: 1570612412. An excellent handbook for traveling to Native American reservations, museums, cultural centers, historical sites, businesses, festivals, artists, tours, etc., in the Northwest including British Columbia. FVRL.

Path to the Faucet

I started this week on placing pavers to create a path to the only faucet on the south side of the house.  Weather permitting, I plan to make progress each day on this project. 

I intent to create a 16' x 8' patio made of pavers in our front yard.  This is the sunny side of our property with full southern exposure.