Wednesday, June 30, 2021
Walking Benefits
It modestly reduces fat
It improves glycemic control, especially after meals
It improves triglyceride levels and lowers blood pressure, especially after meals
It might help you live longer if you do it briskly
It is well tolerated by people with arthritis
It is good for your brain
It reduces stress
It boosts immune function
It helps prevent falls in the elderly
It gives you a chance to think
It can be a kind of meditation
It is in your blood, in your genes
It enables recognition of the felt presence of immediate experience."
- Mark Sisson, Reasons to Walk this Year, 2014
"Walking might:
Allow you to see new aspects of your local environment
Make you a bit mellower and more peaceful
Set a good example for others
Enable you to meet other people and dogs
Make for good conversations with a friend while walking
Engender more gratefulness and kindness
Lift your mood and improve your attitude
Give you time to think, reflect, or contemplate alone
Energize your body, mind, and spirit
Bring new scents and smells to your nostrils
Provide mystical experiences and epiphanies
Reduce or resolve your worries
Enjoying good memories or testing your memory
Allow you to feel and see the effects of our invisible Air
Give you more confidence in achieving your goals
Get you in better awareness of your feelings
Change your perspective
Allow you to help with neighborhood watch
Let you be alone for awhile
Make your legs feel good
Appreciate the beauty in our world
Allow you to come under the 'Spell of the Sensuous'
Provide some time for listening to music or lectures
Reduce the onset or ameliorate physical ailments or diseases."
- Michael P. Garofalo, Ways of Walking, October 2016
Ways of Walking Website: Quotations, Information, Facts, Poetry, Inspiration
Benefits of Walking
Caloric Expenditures While Walking
Walking Meditation
Exercise Options for Older Persons
Aging Well
Sunday, June 27, 2021
Hot Summer Days
A high pressure weather system is over the Northwestern USA. This weekend, the temperature is up to a high of 114F, with 76% humidity. This is the highest temperature we have experienced in Vancouver, Washington.
When we lived in Red Bluff, California, the summertime temperatures were quite often over 100F in the summer, but the humidity was very low.
The house is closed up. Window shades are all drawn. We water our yard and garden as soon as it is daylight, around 5:15 am. If I walk, it is at 6 am. We do all our chores in the early morning. We try to relax, rest, read, and watch TV all afternoon. We have a couple of fans and a small one room air cooler.
Thankfully, the Federal Bonneville Dam provides our electricity, and the Columbia River our water.
Basically, sweating and uncomfortable in the afternoon and early evening hours. Very difficult to be enthusiastic or very energetic.
Wednesday, June 23, 2021
The Unconquerable Sun of Summer
- Christ, Constantine, Sol Invictus: The Unconquerable Sun By Ralph Monday
June: Quotes, Poems, Sayings
Summer Solstice Celebration
Thursday, June 17, 2021
Process Worldview: Twenty Key Ideas
Twenty Key Ideas in the Process Worldview
By Jay McDaniel
Open Horizons
Twenty Key Ideas in the Process Worldview
"1. Process: The universe is an ongoing process of development and
change, never quite the same at any two moments. Every entity in the universe
is best understood as a process of becoming that emerges through its
interactions with others. The beings of the world are becomings.
2. Interconnectedness: The universe as a whole is a seamless web of interconnected
events, none of which can be completely separated from the others. Everything
is connected to everything else and contained in everything else. As Buddhists
put it, the universe is a network of inter-being.
3. Continuous
Creativity: The universe exhibits a continuous creativity on
the basis of which new events come into existence over time which did not exist
beforehand. This continuous creativity is the ultimate reality of the universe.
Everywhere we look we see it. Even God is an expression of Creativity.
4. Nature as Alive: The natural world has value in itself and all living beings
are worthy of respect and care. Rocks and trees, hills and rivers are not simply
facts in the world; they are also acts of self-realization. The whole of nature
is alive with value. We humans dwell within, not apart from, the Ten Thousand
Things. We, too, have value.
5. Compassion and
Justice: Humans find their fulfillment in living in harmony with the
earth and compassionately with each other. The ethical life lies in living with
respect and care for other people and the larger community of life. Justice is
fidelity to the bonds of relationship. A just society is also a free and peaceful
society. It is creative, compassionate, participatory, ecologically wise, and
spiritually satisfying - with no one left behind.
6. Novelty: Humans find their fulfillment in being open to new ideas,
insights, and experiences that may have no parallel in the past. Even as we
learn from the past, we must be open to the future. God is present in the
world, among other ways, through novel possibilities. Human happiness is found,
not only in wisdom and compassion, but also in creativity.
7. Thinking and
Feeling: The human mind is not limited to reasoning but also
includes feeling, intuiting, imagining; all of these activities can work
together toward understanding. Even reasoning is a form of feeling: that is,
feeling the presence of ideas and responding to them. There are many forms of
wisdom: mathematical, spatial, verbal, kinesthetic, empathic, logical, and
spiritual.
8. Relational
Selfhood: Human beings are not skin-encapsulated egos cut off from
the world by the boundaries of the skin, but persons-in-community whose
interactions with others are partly definitive of their own internal existence.
We depend for our existence on friends, family, and mentors; on food and
clothing and shelter; on cultural traditions and the natural world. The
communitarians are right: there is no "self" apart from connections
with others. The individualists are right, too. Each person is unique,
deserving of respect and care. Other animals deserve respect and care, too.
9. Complementary
Thinking: The process way leans toward both-and thinking,
not either-or thinking. The rational life consists not only of identifying
facts and appealing to evidence, but taking apparent conflicting ideas and
showing how they can be woven into wholes, with each side contributing to the
other. In Whitehead’s thought these wholes are called contrasts. To be
"reasonable" is to be empirical but also imaginative: exploring new
ideas and seeing how they might fit together, complementing one another.
10. Theory and
Practice: Theory affects practice and practice affects
theory; a dichotomy between the two is false. What people do affects how they
think and how they think affects what they do. Learning can occur from body to
mind: that is, by doing things; and not simply from mind to body.
11. The Primacy of
Persuasion over Coercion: There are two kinds of power – coercive
power and persuasive power – and the latter is to be preferred over the former.
Coercive power is the power of force and violence; persuasive power is the power
of invitation and moral example.
12. Relational Power: This is the power that is experienced when people dwell
in mutually enhancing relations, such that both are “empowered” through their
relations with one another. In international relations, this would be the kind
of empowerment that occurs when governments enter into trade relations that are
mutually beneficial and serve the wider society; in parenting, this would be
the power that parents and children enjoy when, even amid a hierarchical relationship,
there is respect on both sides and the relationship strengthens parents and
children.
13. The Primacy of
Particularity: There is a difference between abstract ideas
that are abstracted from concrete events in the world, and the events
themselves. The fallacy of misplaced concreteness lies in confusing the
abstractions with the concrete events and focusing more on the abstract than
the particular.
14. Experience in
the Mode of Causal Efficacy: Human experience is not restricted to acting
on things or actively interpreting a passive world. It begins by a conscious
and unconscious receiving of events into life and being causally affected or
influenced by what is received. This occurs through the mediation of the body
but can also occur through a reception of the moods and feelings of other
people (and animals).
15. Concern for the
Vulnerable: Humans are gathered together in a web of
felt connections, such that they share in one another’s sufferings and are
responsible to one another. Humans can share feelings and be affected by one
another’s feelings in a spirit of mutual sympathy. The measure of a society
does not lie in questions of appearance, affluence, and marketable achievement,
but in how it treats those whom Jesus called "the least of these" --
the neglected, the powerless, the marginalized, the otherwise forgotten.
16. Evil: “Evil” is a name for debilitating suffering from which
humans and other living beings suffer, and also for the missed potential from
which they suffer. Evil is powerful and real; it is not merely the absence of
good. “Harm” is a name for activities, undertaken by human beings, which
inflict such suffering on others and themselves, and which cut off their
potential. Evil can be structural as well as personal. Systems -- not simply
people -- can be conduits for harm.
17. Education as a
Lifelong Process: Human life is itself a journey from birth
(and perhaps before) to death (and perhaps after) and the journey is itself a
process of character development over time. Formal education in the classroom
is a context to facilitate the process, but the process continues throughout a
lifetime. Education requires romance, precision, and generalization. Learning
is best when people want to learn.
18. Religion and
Science: Religion and Science are both human activities, evolving
over time, which can be attuned to the depths of reality. Science focuses on
forms of energy which are subject to replicable experiments and which can be
rendered into mathematical terms; religion begins with awe at the beauty of the
universe, awakens to the interconnections of things, and helps people discover
the norms which are part of the very make-up of the universe itself.
19. God: The universe unfolds within a larger life – a love
supreme – who is continuously present within each actuality as a lure toward
wholeness relevant to the situation at hand. In human life we experience this
reality as an inner calling toward wisdom, compassion, and creativity. Whenever
we see these three realities in human life we see the presence of this love,
thus named or not. This love is the Soul of the universe and we are small but
included in its life not unlike the way in which embryos dwell within a womb,
or fish swim within an ocean, or stars travel throught the sky. This Soul can
be addressed in many ways, and one of the most important words for addressing
the Soul is "God." The stars and galaxies are the body of God and any
forms of life which exist on other planets are enfolded in the life of God, as
is life on earth. God is a circle whose center is everywhere and circumference
nowhere. As God beckons human beings toward wisdom, compassion, and creativity,
God does not know the outcome of the beckoning in advance, because the future
does not exist to be known. But God is steadfast in love; a friend to the
friendless; and a source of inner peace. God can be conceived as
"father" or "mother" or "lover" or
"friend." God is love.
20. Faith: Faith is not intellectual assent to creeds or doctrines
but rather trust in divine love. To trust in love is to trust in the
availability of fresh possibilities relative to each situation; to trust that
love is ultimately more powerful than violence; to trust that even the galaxies
and planets are drawn by a loving presence; and to trust that, no matter what
happens, all things are somehow gathered into a wider beauty. This beauty is
the Adventure of the Universe as One."
Tuesday, June 15, 2021
Silver Lake Trip
Karen, April, Michael and I all went to Silver Lake. We rented cabins on the lake on Sunday night and Monday night. It rained Sunday and Monday morning. We put the boat out on the lake on Monday and Tuesday. We returned home on Tuesday afternoon.
Silver Lake is 60 mile north of Vancouver. It is part of the Toutle river drainage area. It is on the road to Mt. Saint Helens National Monument.
I spent most of the weekend reading my Kindle books on Logic.
Saturday, June 12, 2021
Summer Activities: Reading, Gardening, Celebrations, Travel
Every month, I browse, fast read, or read ten to twenty books, and carefully read or study two or three books on the following subjects: the history of ideas, intellectual history, zeitgeist studies, philosophy of history, biographies.
Intellectual History - My hypertext notebook
This month, for example:
Whitehead, Alfred North. Science and the Modern World, 1926.
Dictionary of the History of Ideas: Studies of Selected Pivotal Ideas, 4 Volumes. Philip P. Wiener, Editor in Chief. New York, Charles Scribner's Sons, 1968, 1973. For example, Volume 1: 677 pages, Contains: Abstraction in the Formation of Concepts to Design Argument. An outstanding resource for under $70.00 for the four volume paperback set. VSCL.
I am retired, so I am like a college student again. I use libraries and bookstores to acquire new and used titles, and reread books books in my home library. I read articles on the Internet and this counts for six books.
Currently, I am reading books and articles related to the history of thinking about time, processes, the meaning of the future, process theology, ecology, feelings of duration, Whitehead, Hartshorn, Cobb.
Getting ready for Summer Solstice Celebrations, and busy with gardening at home. Our California weather permitted vegetable gardening all year, with "summer veggies" from May to October. The Solstice (June 21st) is one kind of a "Mid-Summer" celebration of maximum Sun during the day, fertility, productivity of agriculture, gratitude for blessings from the Earth, exuberance, zest ...
Our Summer 2021 travel adventures include a trip to cabins and boating on Silver Lake, Fourth of July fun, a wedding in Spokane, river boat trips, Olympic National Park (Forks, La Push), and mid-summer visits to the Pacific Coast. Canada is still closed due to pandemic flu rules, so our trip to British Columbia (300 miles north) will wait till later.
Pulling Onions by Mike Garofalo
Tuesday, June 08, 2021
Diversity and Unity
In my experience, life is rightly characterized as diverse, complicated, varied, rich in multiplicity, saturated with the 'ten thousand things.' Personally, I find little need to seek or to find or to have the "experience of unity." This state of "unification," when actualized, is in most cases rather fleeting. It may be profound, but no more so that the beauty of complexity and the fascinating reality of diversity. I do not find the experience of the multiplicity of things distressing, disturbing, or disheartening.
Just because all of the eggs today are in one basket does not make the colored basket more real or more interesting or more valuable than the eggs.
Ignoring the facticity of the complexity of the natural and mental realms seems to me a more serious ignorance, not very sensible, and ultimately unwise. I long ago gave up on any quest for "enlightenment" (in Hindu or Buddhist terms) and prefer the ordinary state of mind grounded in a world that is not simple, not one, not unified, complex, and rich in details. To claim that our normal experience of complexity and variety is an "illusion" or "ignorance (avidya) seems to me a form of incorrect judgment.
No doubt, trying to simplify one's life has its benefits, reducing sensory overload can reduce stress, and not becoming overly infatuated with novelty can be helpful; but, pushing on this strange path towards the "enlightenment" or "realization" of a pure and uncluttered "Unity" can produce its own distressing and disturbing predicaments for a person.
Many philosophers, ancient and modern, have made a sharp distinction between appearances and Reality, the many and the One, the phenomena and the Noumena, and multiplicity and Unity. For me, it is muddled thinking to call all of our experiences "just fleeting illusions" and fabricate a true realm of being outside of our personal and social and practical experiences. Indeed, we can't "see" in any ordinary sense of "see," the cells, molecules, atoms, and the subatomic particles that constitute the objects of our macro-cosmic world; but, this in no way means the multiplicity of objects in our ordinary environment are in any way "illusions." The meaning of "objects" is much more complicated, varied in linguistic usage, and functional in many practical contexts. Again, complexity is closer to the truth.
"I, who make no other profession, find in myself such infinite depth and variety, that what I have learned bears no other fruit than to make me realize how much I still have to learn. To my weakness, so often perceived, I owe my inclination to coolness in my opinions and any hatred for that aggressiveness and quarrelsome arrogance that believes and trust wholly in itself, a mortal enemy of discipline and truth."
- Michel de Montaigne, "Of Experience," 1588
Our selves are, to Montaigne, "wavelike and varying" - ondoyant et divers.
Complexity and Diversity
Nature Mysticism: Resources, Quotes, Notes
Gardening and Mysticism
Green Way Research Subject Index
My later reading of authors in the Organism Process School of Philosophy have influenced my current opinions about complexity/diversity and unity/wholes/systems. Our lived subjective-objective experiences are diversity exemplified.
Thursday, June 03, 2021
Swinging Arms Qigong Exercises
Swinging Arms Qigong Exercises
A hypertext notebook by Michael Garofalo
- Linda Donohue, Qigong Energy Exercises
- Nick Waites, Aikido, Iron Balls, and Elbow Power, 2008
"One exercise that is gaining popularity for patients with type 2 diabetes is arm swing exercise. One study showed that doing arm swing exercises lowers blood glucose levels. Arm swing exercises are modeled after tai chi movements. They are sometimes called tai chi arm swing exercises. These are traditional Chinese arm exercises. The effect of arm swing exercises on type 2 diabetes is twofold. First, the exercises lower blood sugar levels. Second, they increase the activity of insulin receptor cells. For diabetic patients who can withstand more activity, tai chi classes showed improvement in blood pressure, fasting blood glucose levels, waist circumference, and body mass index (BMI). Another study showed that balance and diabetic neuropathy, nerve damage, of the feet improved in elderly patients with diabetes who participated in tai chi exercises."
- Arm Swing Exercises for Type 2 Diabetics
"Dynamic stretching is a technique gaining in popularity due to recent studies which show that traditional static stretching techniques do little to increase flexibility or reduce injury when performed before a workout. In fact, many studies show that static stretches actually have a detrimental effect on explosive movements and strength output. There are two types of flexibility receptors, a static receptor, which measures magnitude and a dynamic receptor, which measure speed and magnitude. As one would expect, dynamic activities that require movement, such as running , jumping, or kicking use the dynamic receptor to limit flexibility. Therefore, a dynamic stretch that stresses the dynamic receptor is more beneficial when preparing for a warm-up when performing a dynamic activity. Dynamic stretching also includes constant motion throughout the warm-up, which maintains the core body temperature, whereas static stretching can see a drop in temperature of several degrees. Another benefit of dynamic stretching is that it prepares the muscles and joints in a more specific manner since the body is going through motions it will likely repeat in the workout. It also helps the nervous system and motor ability since dynamic motions do more to develop those areas than static stretches. It is important to note that although many studies show the lack of benefit of static stretching before a workout, there is still much data to support the benefits of static stretching after a workout. Dynamic stretching works by the practitioner gently propelling their muscles towards their maximum range of motion. It is very important to note the practitioner should not use jerky, forced movements to try to increase the range of motion beyond what is comfortable as it can easily cause injury. In general the practitioner wants to move the muscle into stretches in a similar way to how they’re going to move them in a workout. For example a martial arts practitioner who wants to stretch a hamstring for a kick may swing a straight leg forward to gradually increase the height they can obtain. Doing light kicks, with little explosive acceleration, while gradually increasing height, could also be considered a dynamic stretch."
- Dynamic Stretching
Tuesday, June 01, 2021
The Horrors of War
Really, though, a "holiday?" Something is amiss here; something is disrespectful. Most Americans party, celebrate, treat it as a three day weekend to kick off summertime fun.
"In my opinion, there never was a good war, or a bad peace. What vast additions to the conveniences and comforts of living might mankind had acquired, if the money spent in wars had been employed in works of public utility."
- Benjamin Franklin, 1783
Even the god Krishna tried to convince Arjuna (a professional soldier) in the Bhavagad Gita that fighting and killing, even his relatives, was a duty and a necessity. The Bible and Koran tell of how "God" slaughters people, and how murder is acceptable to punish "sinners" and non-believers. Fervent religious people are often quite pleased with killing other people. Ruthless dictators and misguided politicians manipulate and force people into killing and dying for the Fatherland by inflaming patriotic, xenophobic, ethnic and racist emotions. The carnage that results is horrific - revolting and beyond comprehension.
Scores of millions of people have died in the many useless, stupid, tragic, horrible, cruel, and crushing wars of the past. Most of the men that started or fought in these destructive rampages were merely conscripts and pawns in the hands of nations or dogmas or greed or dictators or petty warlords. There were a few heroes, and many evil macho men, and mostly just extremely scared people crying and screaming as the bombs exploded and bullets whizzed by and their loved ones and friends were torn apart and murdered.
So, let us instead remember on this Memorial Day to celebrate the real joy that everyone felt when we heard "The War Has Ended" and people could live again in peace. Let us remember the millions of civilians slaughtered by soldiers marching under ten different flags.
I recommend that we adopt an amendment to the U.S. Constitution to Limit the War Making Powers of the U.S. Government.
I served in the United States Air Force from 1969-1973. I served because the United States of America forced men of my age, through "The Draft," to serve in the Vietnam War. Penalties, social ostracism, employment restrictions, and imprisonment were imposed on young men if they did not "serve their country" in the military. I had been indoctrinated in my youth in Catholic Schools to hate communists, and have few moral reservations about killing atheistic communists. Again, sadly, we were merely pawns in the hands of nations or dogmas or ideology or religions or greed or dictators or petty warlords. Was killing our "enemies" in Vietnam justifiable on the grounds that doing so was crucial and vital to our national self-defense? - hardly!
When I hear women and men talking these days about how we need to fight and kill those cruel Islamist ISIL brutes in the Middle East, and that President Obama is not "tough" enough, and these same warmongering people never gave one single hour of their life in being a soldier and/or seeing and smelling the carnage of battle, it makes me want to vomit.
In the Iraq-Iran war in the 1980's over one million soldiers and civilians lost their lives, and countless more were injured or maimed, towns were destroyed ... Shites and Sunnis and Jihadhis fighting each other. They are still fighting today in 2016 in the Middle East. Likewise, we have our own real threat from "terror" from all the bozo angry Americans with boxes of guns in their homes - over 11,000 Americans are murdered every year in the USA.
Peace and Memorials to Peace, Less Thinking about War "Heroes"
Beware of worshiping flags, signs, emblems, and symbols. We, and every other nation, including our "enemies," indoctrinates its ruled population to stand up and show worshipful reverence to their own nation's flags and favored religious symbols and fallen soldiers and heroes. On Memorial Day the graves of dead soldiers in America are decorated with U.S. flags, and the Christian cross, and gunfire salutes to them for loyally following orders. But, remember, the map is not the territory.
Be very wary of demagogues that want to 'Make America Great.' I am quite satisfied with making America decent, making steady improvements, being respectful of one another, and enjoying peace.
I recommend that we adopt an amendment to the U.S. Constitution to Limit the War Making Powers of the U.S. Government.
"I confess I am a little cynical on some topics, and when a whole nation is roaring Patriotism at the top of its voice, I am fain to explore the cleanness of
its hands and the purity of its heart."
- Ralph Waldo Emerson, 1847
I am sure the Germans cried over their brave Nazi soldiers who died in battle, and so too did the Japanese honor their brave soldiers of World War II. And, along the way of glory, these brave warriors, from many nations, including America, just laid waste to scores of cities and over 60 million people died.
Before you get too nostalgic and weepy this Memorial Day about our military "heroes," our brave fighting men, our courageous American soldiers ... please recall just a few of the cruel acts they did to earn such glorious distinctions, to wit:
"On March 9, 1945, United States military warplanes launched a bombing offensive against Japan, dropping 2,000 tons of incendiary bombs on Tokyo over the course of the next 48 hours. Almost 16 square miles in and around the Japanese capital were incinerated, and between 80,000 and 130,000 Japanese civilians were killed in the worst single firestorm in recorded history."
On February 14, 1945, the United States and Royal Air Force military planes dropped 3,900 tons of bombs on the city of Dresden in Germany, and killed over 25,000 civilians.
The United States military killed over 550,000 civilians in North and South Vietnam from bombing, artillery attacks, machine guns, napham, and heavy weapons attacks.
of mass destruction and for having anything to do with 9/11 in New York.
American military soldiers killed over 120,000 Iraqi noncombatant civilians.
- Ellen Key, War, Peace, and the Future, 1916
Not a "holiday."
Sorrow, Guilt, Shame, Revulsion, Loss
Paradoxes, Dilemmas, Ambiguity
I cry along with their grieving families.