How to Have Lifelong Vitality

 

Turn On the Learning Switch

"The Learning Switch:  Learning occurs in the brain.  However, for the brain to do its job, the "learning switch" needs to be turned on.  During childhood, the learning switch is turned on a lot.  As we grow and take on the responsibilities of adulthood, we tend to develop habitual patterns, a set way of doing things, rigidity and resistance to change.  Our learning switch turns off and learning slows way down.  We can learn to turn the learning switch back on, regardless of age.  When we do, everything in our lives becomes an opportunity, and miracles seem to pop up everywhere; our lives are filled with movement, new ides, vivid memory, sensuality , and pleasure." 
-   Anat Baniel, Move into Life: The Nine Essentials for Lifelong Vitality, p.18.

Nine Essentials for Lifelong Vitality
"1.  Moving with Attention, Wake Up to Life, Mindful Movements
2.  The Learning Switch, Bring in the New, Lifelong learning, Retraining
3.  Subtlety, Experience the Power of Gentleness
4.  Variation, Enjoy Abundant Possibilities
5.  Taking Your Time, Slowing Down, Not Rushing, Luxuriate in the Richness of Feeling 
6.  Enthusiasm, Turn the Small into the Great
7.  Flexible Goals, Make the Impossible Possible  
8.  Imagination and Dreams, Create Your Life
9.  Awareness, Cultivating Mindfulness, Thrive with True Knowledge"
-   Anat Baniel, Move into Life: The Nine Essentials for Lifelong Vitality

Move into Life: The Nine Essentials for Lifelong Vitality  By Anat Baniel.  New York, Harmony Books, 2009.  Index, bibliography, 306 pages.  ISBN: 9780307395290.  VSCL.  

Lifestyle Advice from Wise Persons

Valley Spirit Yoga, Red Bluff, California

Practice Makes Learning Happen

We don’t "really learn” Tai Chi by listening to, imitating, and following a live Tai chi instructor, or reading Tai Chi books, or watching Tai Chi instructional DVDs.  The “learning” comes from practicing Tai Chi, playing Tai Chi, moving by Tai chi, and feeling Tai Chi.  We move from being awkward and uncomfortable to moving gracefully, fluidly, easily, confidently, and beautifully.  Live and virtual Tai Chi instructors provide us with information and ideas about what Tai Chi has been for others and could be for us, its rich history, and provide us with a  model of how a "form" might look and be realized as expressed by their body-mind.  

Our instructor's "mind" set or intention is important - depending, for example, on whether they emphasize martial applications or they are a New Age energy arts dancer.  Likewise, our own progress in "learning" will depend upon our own "mind set" of intentions, dedication, toughness, the courage to go beyond our limitations and failures, and our willpower.  

Learning Tai Chi is always a complex matrix of interactions, lived experiences, daily training, and accumulated muscle memories.  Less thinking and more practice, training, and doing will result in the greatest learning.  Repeated movements are the foundation for Tai Chi learning.  

"Movement is a medicine for creating change in a person's physical, emotional, and mental states."
-  Carol Welch 

"Knowing is not enough, we must apply.  Willing is not enough, we must do."
-  Bruce Lee  

"It takes a lot of courage to release the familiar and seemingly secure, to embrace the new.  But there is no real security in what is no longer meaningful.  There is more security in the adventurous and exciting, for in movement there is life, and in change there is power."
-  Alan Cohen 

Chen Style Taijiquan Short Hand Form, 18 Movements
Created by Grandmaster Chen Zhenglei

Bibliography, Resources, List of Movements, Resources, Links, Instructions, Comments
Webpage by Michael Garofalo

List of Movements in Grandmaster Chen Zhenglei's Short 18 Form  (1 Page, PDF)  English Only  

List of Movements in Grandmaster Chen Zhenglei's Short 18 Form  (1Page, PDF)  English and Chinese   

List of Movements in Chen Taijiquan, Old Frame, First Form, Laojia Yilu   (2 pages, PDF)  English and Chinese 

Chen Style Taijiquan

Tai Chi for Health by Grandmaster Chen Zhenglei

Chen Broadsword (Saber) 23 Movement Form

 

Tai Chi And Breathing Exercises

 

Tai Chi and Breathing Strategies

"Lung breathing is a valuable tool for keeping the lungs strong and healthy. The average adult has a total lung capacity of approximately 6000 cubic centimeters. But at rest, the average adult uses only 300 to 500 cubic centimeters of that potential. So, if you are not active, over time your lungs can become weak and brittle. Just like your muscles, if you do not use your lungs they will begin to shrink and become weak, and you will be more prone to illness. If you are frequently in an environment that puts you in still positions for long periods of time, it is extremely important for your health to consciously spend time performing lung exercises.

With this exercise you will focus on breathing into every part of the lungs. First, you will focus on breathing into the front side of the lungs. To do this exercise, either sit or stand in a comfortable position, then round the shoulders and the spine slightly forward. You will feel a light stretch across the back. This position will also lightly stretch the back side of the lungs, while simultaneously softening the front side of the lungs. Now that the front side of the lungs is relaxed, breathe deeply at least 6 to 12 times. Notice how the front side of your body expands and contracts. You are exercising the front sides of the lungs.

Next, you will focus on breathing into the back side of the lungs. As before, sit or stand in a comfortable position. Then do a soft backward arch with the spine while rolling the shoulders back. Be sure to not arch so far that you feel tight. This should be a relaxed position. Now breathe deeply, focusing on the back sides of the lungs. Again, take at least 6 to 12 deep, full breaths.

To exercise the sides of the lungs, we will use the same strategy. Softly lean to your left, stretching the right side of your body and lightly softening the left side of your body. Then breathe deeply into the left side, 6 to 12 times, focusing on your lungs expanding and contracting with the breath on the left side. Repeat for the right side.

If you are having difficulty visualizing this breathing strategy, close your eyes and bring your awareness inward. Watch your lungs stretch and relax with every breath."

From Jeff Patterson, 2020

Geese in the Sky

 While walking at 6 am each morning this week, I have seen seven flocks of geese flying in V formation and heading in a southeast direction.  I suppose some geese might go to our Steigerwald National Wildlife Refuge in nearby Washoughal to rest for the night.  All kinds of waterfowl migrate from north (even Alaska) to as far south as Sacramento, California.  All kinds of ducks and geese would forage in the fields and rice wetlands during the Winter months in the north Sacramento valley near our rural home in Red Bluff, CA.   

"In Ancient Egypt as well as in Ancient China the goose was considered a messenger between Heaven and Earth. In China geese are still a symbol of marriage, because of their lifelong pair-bond.  In the Roman empire, the goose was the sacred animal of Juno, a goddess of light, marriage and childbirth, who was later considered adviser and protectress of the Roman people. A story tells of how geese saved the Romans with their warning cries when the Gauls attacked the citadel of the Capitol.  The Celts associated the goose with war, possibly because of its watchful nature and aggressive temperament. Warrior gods were sometimes depicted with geese as companions. Remains of geese have been found in warrior's graves. The Britons kept geese, but did not eat them. They were, however, sometimes used as sacrificial offerings.  The goose, with its steady, powerful flight and migratory habits, can be associated with travelling, undertaking a journey to a new destination. This journey can be difficult and may take long.  The goose can help people find the perseverance needed to go on with their quests. In earlier times, shamans were aided by spirit geese on their journeys to other worlds."
-   Geese - The Animal Files   

"Coming home
long necked geese–
Canadian-Americans.

A warm rest for
coots, geese, and ducks–
wet rice fields.

The white geese
ascend from the far fields
fleeing popping shotguns.

The honking geese
a quacking cacophony
flapping overhead.

Flocks of white
geese in the light gray fog–
this way and that way."

- Mike Garofalo, Poetry

Bertrand Russell's 10 Rules of Thinking

 1: Do not feel absolutely certain of anything.

2: Do not think it worthwhile to produce belief by concealing evidence, for the evidence is sure to come to light.

3: Never try to discourage thinking, for you are sure to succeed.

4: When you meet with opposition, even if it should be from your husband or your children, endeavor to overcome it by argument and not by authority, for a victory dependent upon authority is unreal and illusory.

5: Have no respect for the authority of others, for there are always contrary authorities to be found.

6: Do not use power to suppress opinions you think pernicious, for if you do the opinions will suppress you.

7: Do not fear to be eccentric in opinion, for every opinion now accepted was once eccentric.

8: Find more pleasure in intelligent dissent than in passive agreement, for, if you value intelligence as you should, the former implies a deeper agreement than the latter.

9: Be scrupulously truthful, even when truth is inconvenient, for it is more inconvenient when you try to conceal it.

10. Do not feel envious of the happiness of those who live in a fool’s paradise, for only a fool will think that it is happiness.

Who has better physical and mental health: Joe Biden or Donald Trump??

 

Since both Joe Biden and Donald Trump are over 70 years of age, it is a legitimate question for any voter to ask about the status of their physical and mental health.  I am not talking about the differences in their political views.  I am 74, white, retired at 70, an Independent, and in decent health. 

Both of these old Presidential candidates have had physical exams, and were judged to be in “satisfactory” physical health by medical doctors.  Mr. Trump prefers not to exercise.  Joe Biden exercises every day.  Just looking at them, I would say that Joe Biden looks far leaner and more fit than Donald Trump.  Leanness in older men is medically advantageous say all doctors.  So, I will give an edge to Joe Biden on physical health. 

President Trump’s mental health is more questionable.  His character is abrasive.  He frequently insults others, calls people sophomoric names, bullies his chosen staff, tweets baseless claims at all hours, lies, is vain, gets angry quickly, contradicts himself, and rants till he is red faced – all signs of mental unfitness.  He overuses the words “great, greater, and greatest” like he is casting magical spells.  His sister, a former Federal Judge, says he is “cruel” and “unprincipled.”  John Bolton resigned and called working with Trump a “college food fight,” and Trump called the respected and conservative former National Security Advisor an “idiot.”  On the other side, Joe Biden speaks clearly, speaks carefully and respectfully, stays calm, seems to relate better to all kinds of people, and works well with colleagues.  Joe Biden doesn’t need to criticize someone or invent conspiracy theories or act like a teenager on Twitter.  I’ve seen no evidence in Mr. Biden of this kind of obnoxious mental instability in the past or at present.  Mr. Biden is also much more informed and grounded about medical science issues.  Consequently, I give Joe Biden a much better rating for his mental health. 

Mr. Trump constantly makes insulting remarks about “sleepy Joe Biden” being “worn out.”  Mr. Biden just says, “Mr. President, just watch me work when I am elected.”  For me, style matters, and Joe Biden has much more class and poise.  

I think that Kamala Harris and Mike Pence are equals in physical and mental health.  So, we have satisfactory backups in case either of these old men die in office. 

In my opinion, Joe Biden is a healthier choice for a Better America. 

 

Guns and Self-Defense Facts

 "For each instance of successful self-defense or justifiable homicide using a gun, there were twenty-two cases of assault or criminal homicide, unintentional homicide, suicide and attempted suicide using a gun."
-  Arthur L Kellerman, et al., 'Injuries and Deaths Due to Firearms in the Home', in the Journal of Trauma: Injury, Infection and Critical Care, 45:2 (1998).  

This is not counting the non-lethal but serious injuries from gunshots.  Many more people injure themselves while playing with guns.  

Too many Americans watch all those old white power Western movies.  Now, in 2020, most of us live in urban and suburban neighborhoods, not the West of the 19th century.  Improved gun control and safety measures are more sensible in our day.  

Crazy Killers with Arsenals

Donald Trump's Needs More Water for His Hair

 

Mr. Trump was complaining in August 2020 about shower head and toilet water conservation measures.  President George Bush sensibly encouraged water conservation legislation back in 1992. 

“People are flushing toilets 10 times, 15 times, as opposed to once,” Trump told a meeting of small business leaders at the White House.  He groused about lower-flow shower-heads because "You turn on the shower — if you're like me, you can't wash your beautiful hair properly."  

This is another example of Mr. Trump’s ignorance of the serious water shortages in the West, his negative attacks on environment conservation and the EPA, and his pathetic vanity.  

Sounds to me like a spoiled rich man whining about some trivial inconvenience.  He does not want to cooperate with sensible water conservation measures needed in California, Nevada, and Arizona.  He thinks real life is just playing at his private golf course in Florida, where it rains a lot.   

Does Mr. Trump really know anyone who needs to flush their toilet 10 to 15 times?  We had low-flow toilets for 20 years in Red Bluff, CA - one flush was always enough.  

Probably, Mr. Trump is so full of CRAP that HE needs to flush his toilet 10 to 15 times! 

Why I am Voting for Joe Biden

 From an old friend, Philip Yantis, from our college days (1965) and while we were working part-time at the City of Commerce Library in East Los Angeles.  We both volunteered to serve in the U.S. military.  

"To friends and family who support Trump, I copied this from another friend's post but it says what I wish to say in regards to the coming election:

A friend (who happens to be a staunch Trump supporter) asked me ‘why I want Joe Biden as my president?’

"It was actually a good, reasonable question…one that deserved a reasonable, and honest answer.

My support for Joe Biden has more to do with my severe disdain for Trump than it does with overwhelming affection for Joe Biden.

Don’t get me wrong, I believe Biden is a good, decent and honorable man…his politics and ideology are moderate, which I like...and, I believe he will work to unite us, rather than divide us. I believe he will restore a level of dignity and rational behavior to the office of the president.

But Joe Biden and I are not ‘perfectly aligned’ ideologically…no, this is not about ideology, or partisanship, or even specific emotionally charged issues, such as 'pro-life vs. pro-choice'.

No, this election is about the very character and soul of our nation…it is about placing ‘love of country’ above ideology.

I believe Joe Biden is basically honest, and will not insult us with a never-ending barrage of easily disproved lies…

Joe Biden will not tell us the 'free press' is the ‘enemy of the people’…

Joe Biden will not tell us we should trust Vladimir Putin more than we trust our own CIA, FBI, NSA, or DOJ…

Joe Biden will not advocate separating families and caging children…nor will he demonize immigrants with lies and hate-filled rhetoric…

Joe Biden will not tell us that NATO, which has successfully maintained peace in Europe for the past 75 years, is obsolete…nor would he abandon our long-held allies in Syria, an act that Lindsey Graham called a ‘stain on the character of our great nation’.

Joe Biden will not insult our closest allies (Angela Merkel, Emanuel Macron, Justin Trudeau) while flattering and fawning over Vladimir Putin and Kim Jong Un.

Joe Biden will not pick unnecessary trade wars with our closest trading partners

Joe Biden will not deploy federal troops against our own citizens, against the expressed wishes of the duly elected governors and mayors…

Joe Biden will not 'tear gas' protesters to clear a path for a blasphemous photo op holding a Bible upside down against the backdrop of the actual bishop of the church who expressed outrage at the actions of the president

No, Joe Biden, a devout Catholic, won’t ever use Christianity as a blasphemous prop under any circumstance…

And, this is important...even respected (former) republican leaders, some that even I respect, such as Gen John Kelly, Gen Colin Powell, Gen James Mattis, Adm William McRaven, Adm Michael Mullin, and Rex Tillerson will never feel compelled to warn me that Joe Biden is a threat to my nation, my constitution, and our democracy.

And finally, white supremacists, such as David Duke, will never endorse Joe Biden and tell us that voting against Joe Biden is betraying our white heritage…and if any of these White Supremacists did endorse him, Joe Biden would quickly denounce their endorsement and their racist beliefs…

Joe Biden will never say, 'I take no responsibility at all'...that is simply not in his nature...

I could go on, but I think you get the point…I want Joe Biden as my president because he is ‘not Donald Trump’. I want Joe Biden because in many ways he is the antithesis of Donald Trump.

I want Joe Biden for my president because I truly do love this country, and I truly do believe America, all its citizens, and the entire world deserves better than what we have gotten for the past 3 ½ years…

I could talk about the COVID response as well, but you already know what I would say about that…

I hope this clears up my reasons…and I sincerely hope everyone will take the time to consider what is the character that we want for America…what does it really mean to ‘make America great’…"

I want Joe Biden because he is man enough to choose a running mate that challenged him in the debates, a woman of color, and of Indian heritage who called him on bussing. He did not denounce her, call her vile names, do everything in his power to destroy her - which is what Trump would’ve done. He pulled her into the fold and didn’t hold a grudge because he is man enough to take criticism and grow from it, not stew in it.

Comments

I Tripped at the Hole

"Astronomers reached across intergalactic space to a giant galaxy known as Messier 87, in the constellation Virgo. There, a black hole about seven billion times more massive than the sun is unleashing a violent jet of energy some 5,000 light years into space."
- New York Times, April 10, 2019

Oil drillers dig holes into the earth that release gas and oil energies.  Not the same as the astronomer's "Black Holes"; but names vary as realities and our living interactions and language games vary or are sustained with others.    

Today, I will dig a hole into our back yard black soil, along our vertical trellis, and then plant a third evergreen clematis vine.  The plant will flourish in that black hole.

Last week a dermatological surgeon incised a squamous tumor from in my left hand, and covered the wound with 10 stitches.  Healed well, and I can return to lifting more than 10 pounds today.  It was a red hole in my flesh for a brief time.  

I've looked down into that multicolored hole called the Grand Canyon and the green Columbia Gorge, big holes in the earth, all with powerful energy producing Rivers flowing Down, down, down ...

The dead human beings are often buried in black holes.  

The Universe expands and contracts in ways to tax and challenge our and my scientific imagination and understanding.  

Yin and Yang, Emptinesses and Energies.  

 

Social Security and Medicare Funding

 I am concerned about the Donald Trump attack on the Payroll Tax that funds Social Security.  Half is paid by the employee and half by their employer, for a total of 15% of the wages of the employee.  Republicans, in general, have long been against Social Security since the 1940's.  

Medicare has a Trust Fund created by payments from both employees and employers.  Pro business interests have always been against Social Security and Medicare.  

My wife and I benefit greatly, at the age of 74, from Social Security and Medicare.  I want my children and grand-children have the same benefits in their old age.  We both worked and paid Social Security and Medicare from age 16 to age 70.  

I am against paying of benefits from these earmarked Trust Funds out of the General Fund.  I don't see how it will be funded consistently out of the General Fund.  

I favor the approach of Joe Biden and Kamala Harris in managing these invaluable U.S. Government services and programs.  

Thanks to FDR, Lindon D. Johnson, and George Bush II for creating these programs.   

 

Grays Harbor Adventure

I left on Tuesday from Vancouver and drove to Westport, Washington.  The drive takes about 3 to 4 hours depending on your route, speed, sightseeing, and breaks.  I greatly enjoyed the drive from Interstate 5, via State Road 6 through Pe Ell to Raymond, then up 105 to Tokeland, Grayland, and Westport.  

I explored the Grays Harbor region from Aberdeen to Ocean Shores, then up 109 to Taholah [Quinault Reservation].  The Bay is a beautiful and heavily forested region, with many rivers and valleys.

I returned home this afternoon after three days and two nights camping alone at Twin Harbors State Park near Westport.  The campground was full.  Families were everywhere.  

The City of Westport and its many docks shelter fishing vessels and seafood industry plants, as well as attracting tourists.  Westport is at the southern jetty tip of Grays Harbor, with the City of Ocean Shores on the northern tip.  The City of Aberdeen, the largest on the Washington coast, founded 1890, is at the east end of the Grays Harbor.  

I hiked on many sand dunes and forest trails and along the seashore many times the past few days at Twin Harbors State Park.  I am pretty tired tonight, and my legs are sore.  It rained last night, but my Coleman 9'x9' Dome Tent kept me dry and warm.  

I plan to return to Grays Harbor this summer and autumn.  Next time I will camp alone at Ocean City State Park.  Then, Karen and I will stay at the Quinault Resort and Casino north of Ocean Shores.  Finally, we have two cabins reserved at Twin Harbors for a family camp out in October.  

An Old Man's Misunderstanding

 I enjoy talking with my neighbors about a variety of issues. One man in his 80’s, a very likable gentleman, told me that Medicare nearly paid for all the costs for his two knee replacements, one hip replacement, a pacemaker, two stents, and removal of his thyroid. Also, he said that he was voting for Mr. Trump to stop socialism. I politely pointed out that Medicare is a socialist program. I favor Joe Biden’s approach to Medicare and ACA. Wake up old people!