Prajnatara's "It's the Attitude that Counts"

The Fireplace Records, Chapter 16

Prajnatara's "It's the Attitude that Counts"

Bill and Frank were Dharma Buddies for a number of years.  Their 'Book of the Month Club' choice in April was the "Book of Serenity" translated and introduced by Thomas Cleary, 1988. They met at the local Brewed Awakenings coffee shop to discuss the book.

Bill opened the Book of Serenity and read from Case 3: The Invitation of the Patriarch to Eastern India:

"A Rajah of an east Indian country invited the twenty-seventh Buddhist Patriarch Prajnatara to a feast. The Rajah asked him, "Why don't you read scriptures?" The Patriarch said, "This poor wayfarer doesn't dwell in the realms of the body or mind when breathing in, doesn't get involved in myriad circumstances when breathing out. I always reiterate such a scripture, hundreds, thousands, millions of scrolls."

Frank said, "I know that some people constantly, mostly silently, repeat a sacred name or phrase or prayer as part of their spiritual training.  When I was a boy we said the Hail Mary Rosary in our Catholic Church. Yogis have their 'Om Mani Padme Hum.' Transcendental meditators had a 'mantra'.  Koan meditators had their 'Hua Tou.'  Pure Landers chant 'Namo Amida Butsu.' Nichiren encouraged worship of the Lotus Sutra and the repetition of the Sutra's Title: 'Namu Myoho Renge Kyo'. Taoists repeat verses from the Tao Te Ching. Christians sing the same favorite hymn over and over."

Bill said, "Good observations, Frank.  Just being alive today and able to think or behave in some way about our spiritual development, even by chanting, is a great opportunity.  However, I have some reservations about Prajnatara's path. When we are sleeping we come close to not dwelling in the realms of body and mind and we don't get involved with myriad circumstances when we are sleeping.  Does my snoring turn the scrolls of scriptures?" Even an evil demon sleeps, does it reiterate scriptures while unconscious?"

Frank said, "A poor traveling wayfarer like Prajnatara cannot haul around delicate paper scriptures. So he must find ways to interpret the ordinary in a sympathetic manner, find ways to use breathing to focus awareness, and find ways to become more detached from desires and less entangled in myriad circumstances. Whether he sits, stands or walks, if he/she keeps the Buddhist attitude he can be an awakened and compassionate person. By being this way, acting like a Buddha, is another way of turning the scriptures, honoring them, if not by reading them because of impoverished circumstances."

Bill said, "Yes, Yes. Sometimes, reading is just not feasible or possible. One's attitude is the primary concern."

Bill added, "Changing the subject, I read that the great California translator and commentator of over 80 classic Taoist and Buddhist sacred scriptures, Thomas Cleary, passed away.  He translated the book we are studying, 'The Book of Serenity.'  I have been reading his translations since 1977."

A Student's Considerations: 

Somewhere, Somehow, Someone is Chanting
A Funeral Chant:

Gate Gate Para Gate Para Sam Gate Bodhi Swaha
Gate Gate Para Gate Para Sam Gate Bodhi Swaha
Gate Gate Para Gate Para Sam Gate Bodhi Swaha
Gate Gate Para Gate Para Sam Gate Bodhi Swaha
Rest in Peace
Requiescat in Pace
Requiescat in Pace
Rest in Peace
Rest in Peace
Gate Gate Para Gate Para Sam Gate Bodhi Swaha
Gate Gate Para Gate Para Sam Gate Bodhi Swaha
Gate Gate Para Gate Para Sam Gate Bodhi Swaha
Gate Gate Para Gate Para Sam Gate Bodhi Swaha
Gate Gate Para Gate Para Sam Gate Bodhi Swaha

No More Breathing In or Breathing Out
The Prayer Wheels Turn Nevertheless

Related Links, Resources, References

Koans: BOS 03, 

Thomas Cleary (1949-2021)

Refer to my Cloud Hands Blog Posts on the topic of Koans/Dialogues.

The Daodejing by Laozi    Best? 

Pulling Onions  Over 1,043 One-line Sayings by Mike Garofalo

Chinese Chan Buddhist and Taoist Stories and Koans

Taoism

Buddhism

Fireplaces, Stoves, Campfires, Kitchens, Pots, Firewood

Chinese Art

Tai Chi Chuan and Qigong

Meditation Methods

Zen Koan Books I Use

Koan Database Project

Brief Spiritual Lessons Database Project: Subject Indexes

Sparks: Brief Spiritual Lessons and Stories
Matches to Start a Kindling of Insight
May the Light from Your Inner Fireplace Help All Beings
Taoist, Chan Buddhist, Zen Buddhist, Philosophers
Catching Phrases, Inspiring Verses, Koans, Meditations
Indexing, Bibliography, Quotations, Notes, Resources
Research by Michael P. Garofalo

The Fireplace Records
By Michael P. Garofalo

Thomas Cleary (1949-2021)

Tao Te Ching Index and Concordance

Daodejing, Laozi  or Tao Te Ching by Lao Tzu

Indexed by English, Spanish, and Wade-Giles Romanization

Indexing by Michael P. Garofalo, M.S.

A typical webpage created by Mike Garofalo for each one of the 81 Chapters of the Tao Te Ching (Daodejing) by Lao Tzu (Laozi) includes 20 different English translations or interpolations for that Chapter, 3 Spanish translations for that Chapter, the Chinese characters for that Chapter, and the Wade-Giles and Hanyu Pinyin Romanization of the Mandarin Chinese words for that Chapter.  Each webpage for one of the 81 Chapters of the Tao Te Ching includes extensive indexing by key words and terms in English, Spanish, and the Wade-Giles Romanization.  Each webpage on a Chapter of the Daodejing includes recommended reading in books and websites, a detailed bibliography, some commentary, research leads, translation sources, and other resources for that Chapter.   


  

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

English Language Daodejing Translators' Source Index

Spanish Language Daodejing Translators' Source Index

Ripening Peaches: Taoist Studies and Practices

Taoism: A Selected Reading List

One Old Taoist's Final Journey 


Here is an example of some of the translations and/or interpolations for:

Tao Te Ching by Lao Tzu
Daodejing by Laozi

Chapter 10

Here is my indexing of Chapter 10:

English and Chinese (Wade-Giles) Terms:  Physical and Bodily Soul, Chi or Breath or Vital Force (ch'i), Washing or Cleanse (ti), Youthfulness, Mental Clarity, What is Possible, What Can Be Done, Impartiality, Bird, Spontaneity, Wholesome Personality, Kind or Loving or Caring (ai), Separation or Parting (li), Spirit or Soul or Spiritual (ying), Vision or Perception or Insight (lan), Natural Breathing, Close or Shut (ho), One or Unity or Together (yi), Intelligent Activity, Self-Control, Vital Breath, Understanding or Awareness (ming), Cleanse the Mind, Virtue, Leadership, Chi Kung or Qigong, Progress or Advance or Grow (ch'ang), Meditate, Love, Cleansing the Mind, Impurities, Hold or Keep (tsai), People (min), Govern (chih), Country (kuo), Nurturing, Gentle or Tender or Soft (jou), Female, Can or Able to (nêng), Clean or Polish or Wipe (ch'u), Newborn or Infant (ying), Question or "?" Interrogative (hu), Passive, Cleanliness, Cause or Bring About (chih), Cunning or Cleverness (chih), Concentrate or Gather or Focus (chuan), Governing, Embrace or Carry (pao), Faults or Flaws or Blemish (ts'u), Animal Nature or Body or Vitality or Physical Being (p'o), Feed or Nurture (ch'u), Purify, Pure or Clear or Clear Minded (pai), Gate or Door (mên), Dominate or Control (tsai), Without or Free of (wu), Open (k'ai), Mother Bird or Female (tz'u), Four Directions or Four Quarters (ssu), Child or Baby or Innocent (erh), Heaven or Natural (t'ien), Possibilities Through the Dao, Produces or Gives Life (shêng), Without Acti0n (wu wei), Become or Act or Do (wei), Claim or Possess (yu), Profound or Deep or Hidden (hsüan), Virture or Power (tê),  能為   

Términos en Español: Fuerza Vital, Lavado, Limpieza, Juventud, Claridad Mental, ¿Qué es posible, ¿Qué se Puede Hacer, Imparcialidad, Pájaro, Espontaneidad, Personalidad Sana, Amar, Cuidar, Separación, Espíritu, Alma Espiritual, Vision, Percepción, Perspicacia, Respiración Natural, Cerrar, Apagar, Uno, Unidad, Junto, Actividad Inteligente, Autocontrol, Aliento Vital,  Entendimiento, Conciencia, Limpiar la Mente, Virtud, Liderazgo, Progreso, Crecer, Meditar, Impurezas, Mantener, Guardar, Personas, Gobierno, País, Nutrir, Suave, Dócil, Femenino, Puede, Limpie, Polaco, Recién nacido, Lactante, Pregunta, Interrogativo, Pasivo, Causar, Provocar, Astucia, Concentrado, Reunir, Enfoque, Abrazar, Llevar, Fallos, Defectos, Naturaleza Animal, Cuerpo,  Purificar, Puro, Portón, Puerta, Dominar, Mujer, Cuatro Vientos, Niño, Bebé, Inocente, Cielo, Posibilidades, Produce, Vida, Ley, Reclamación, Posser, Profunda, Oculto.  

 

"One can keep the camp whole of the animal soul, by embracing the One alone,

Can bring tenderness by guarding the breath, and be as an infant child,

One can wash and be clean, and, knowing the deep, can be spotless and undefiled,

And, loving the people can rule the land with a rule that is scarcely shown.

Can one not open and close his heavenly gates like a bird on her nest?

When his intellect broadens on every side may its light not remain unknown?

Quickening, feeding, producing, must he still claim the fruit as his own?

To uplift all, and yet rule not, is virtue the deepest and best."
-  Translated by Isaac Winter Heysinger, 1903, Chapter 10 

"Carrying vitality and consciousness, embracing them as one, can you keep from parting?
Concentrating energy, making it supple, can you be like an infant?
Purifying hidden perception, can you make it flawless?
Loving the people, governing the nation, can you be uncontrived?
As the gate of heaven opens and closes, can you be impassive?
As understanding reaches everywhere, can you be innocent?
Producing and developing, producing without possessing, growing without domineering: this is called mysterious power."
-  Translated by Thomas Cleary, 1991, Chapter 10  



"By clinging to the One with both your spiritual and physical souls, can you prevent them from becoming divorced?
By concentrating your breath until you become soft, can you be like an infant?
By cleansing your secret mirror, can you make it without blemish?
In loving the people and ruling a state, can you be without action?
In opening and closing the natural gates, can you be like a hen?
In penetrating the four quarters with your intelligence, can you be without knowledge?"
-  Translated by Jan J. L. Duyvendak, 1954, Chapter 10



"Can you keep the spirit and embrace the One without departing from them?
Can you concentrate your vital force and achieve the highest degree of weakness like an infant?
Can you clean and purify your profound insight so it will be spotless?
Can you love the people and govern the state without cunning?
Can you play the role of the female in the opening and closing of the gates of Heaven?
Can you understand all and penetrate all without taking any action?
To produce things and to rear them,
To produce, but not to take possession of them,
To act, but not to rely on one's own ability,
To lead them, but not to master them.
This is called profound and secret virtue."
-  Translated by Chan Wing-Tsit, 1953, Chapter 10  



載營魄, 抱一能無離乎?
專氣致柔, 能嬰兒乎?
滌除玄覽, 能無疵乎?
愛民治國, 能無知乎?
天門開闔, 能為雌乎?
明白四達, 能無知乎?
生之畜之.
生而不有.
為而不恃.
長而不宰.
是謂玄德.
-  Chinese characters, Tao Te Ching, Chapter 10


tsai ying p'o, pao yi nêng wu li hu?
chuan ch'i chih jou, nêng ying erh hu?
ti ch'u hsüan lan, nêng wu tz'u hu?
ai min chih kuo, nêng wu chih hu?
t'ien mên k'ai ho, nêng wei tz'u hu? 
ming pai ssu ta, nêng wu wei hu?
shêng chih ch'u chih.
shêng erh pu yu.
wei erh pu shih.
ch'ang erh pu tsai.
shih wei hsüan tê.
-  Wade-Giles (1892) Romanization, Tao Te Ching, Chapter 10



 
"creative spirit
vital soul
wondrous bodymind
can you combine these into one phase
and gently hold onto it
one phase one part one moment
can you commune with
and direct the elemental force of life
and enter into the rebirth of gentleness
and be like a newborn 
can you wash and cleanse your mystic inner vision
while clearing it of the refuse left behind you
     ordinary sight
is it possible for you to stay out of your own way
while being your own leader
can you stomp the earth
look to the heavens while being receptive
passive
possessed of quietude
can you be knowledgeable and clever
and regard it as whimsical 
create and nourish
let all creation be the worlds
not your own
have fun when you work
work when you have fun
be a leader without appearing to be
and you will personify fine uncarved wood
in the hands of a master carpenter
can you guess who this master is."
-  Translated by John Bright-Fey, 2006, Chapter 10



"Unir cuerpo y mente en un conjunto
del que no puedan disociarse.
Equilibrar el Chi hasta hacerlo
tan armónico como el de un recién nacido.
Purificar la vision interna hasta
dejarla libre de todo vicio.
Querer al pueblo y gobernar la nación
practicando el Wu-Wei.
Abrir y cerrar las puertas del cielo
siendo como la Mujer Misteriosa.
Conocer y comprenderlo todo
usar la inteligencia.
Engendrar y criar,
Alimentar y educar
engendrar sin apropiarse,
obrar sin pedir nada a cambio,
guiar sin dominar,
esta es la Gran Virtud."
-  Translation from Wikisource, 2013,  Capítulo 10


"Can you hold the door of your tent
Wide to the firmament?
Can you, with the simple stature
Of a child, breathing nature,
Become, notwithstanding,
A man?
Can you continue befriending
With no prejudice, no ban?
Can you, mating with heaven,
Serve as the female part?
Can your learned head take leaven
From the wisdom of your heart?
If you can bear issue and nourish its growing,
If you can guide without claim or strife,
If you can stay in the lead of men without their knowing,
You are at the core of life."
-  Translated by Witter Bynner, 1944, Chapter 10 

 

Eight Treasures and Lohan Hands Qigong

Lately, I have been reading books that discuss Shaolin Qigong methods.  The exercises in the 18 Lohan Shaolin Qigong overlap with many in the Eight Section Brocade.  I have been adding movement sequences from the beautifully color illustrated book by Shifu Shi Yan Ming of New York.
I added a few new Swinging Arms exercises to my routine.  

The Shaolin Workout: 28 Days to Transforming Your Body and Soul the Warrior's Way.  By Sifu Shi Yan Ming. Rodale Press, 2006. Index, 293 pages. ISBN: 1594864004.  VSCL. 

18 Exercises to Help You Live a Longer, Healthier, and Happier Life.  By Marcus Santer.  193 pages, 2020, Kindle EBook.  VSCL.

Shaolin Qi Gong: Energy in Motion.  By Shi Qinggui.  160 pages, 2008.  VSCL.  Includes DVD.

Shaolin Temple Qigong  By Michael P. Garofalo

Qigong Practices  By Michael P. Garofalo

The Art of Shaolin Kung Fu: The Secrets of Kung Fu for Self-Defense, Health and Enlightenment.   By Wong, Kiew Kit.  Charles E. Tuttle, 2002.  215 pages. ISBN: 0804834393.  VSCL. 

Here is a Blog repost of mine from May 2014 about the Eight Treasures Qigong:

I frequently teach the Chinese Eight Section Brocade Chi Kung exercise and fitness routine in my Taijiquan class and my Yoga class.  Naturally, I include many comments about Shaolin and Daoist fitness and healthy living concepts. 

This Eight Treasures exercise and fitness routine has a varied and long history with ancient roots back to the Animal Frolics Dao-yin exercises of 300 CE.  Some of the Eight Treasures exercises involve toughening, courage, and fighting and were used in military exercise and conditioning drills.  Many versions of the Ba Duan Jin include 12 exercises or more.   

One recent book that provides good documentation on the history of Chinese exercise practices (Chi Kung, Qigong, Neigong), including five illustrated versions of the Eight Section Brocade, is:  

An Illustrated Handbook of Chinese Qigong Forms from the Ancient Texts  Complied by Li Jingwei and Zhu Jianping.  London, Singing Dragon, 2014.  No index or bibliography, 325 pages.  ISBN: 9781848191976.  Many excellent line drawings are included to illustrate the postures.  VSCL. 
 
Back in 2002, I created the webpage titled:  The Eight Section Brocade Chi Kung.
  

The Ba Duan Jin Qigong form includes eight basic exercises to help you keep limber, become stronger, improve your balance, and increase your stamina.  There are opportunities for squatting movements and postures to strengthen the legs.  

  The entire Eight Beautiful Tapestries Chi Kung form is normally done while standing, although there are some versions done in a seated posture for meditative purposes or for frail persons. 

There are numerous versions of this popular Chi Kung form.  There are many good books, instructional DVDs, and UTube videos to choose from on this topic.  My webpage includes a long bibliography on the Eight Section Brocade Chi Kung with citations for resources, links, videos, books, and instructional DVDs on the subject.  

  I make a number of comments about each of the eight movements, including comments about the movement variations, physical training targets, muscles worked, attitude, internal alchemy (Neidan), benefits, options, comparisons with yoga asanas, and breathing patterns.  

 

I offer my own version with fairly detailed comments on each of the eight movements.  Here is my one page class handout for the Eight Section Brocade Chi Kung class.  


"The name “Ba Duan Jin” has been found as early as the Northern Song Dynasty. According to Hong Mai's (洪邁) Yi Jian Zhi (夷堅志, Song Dynasty), Zhenghe Seventh Year, Emperor's Chief Secretary, Li Shi-Ju, lived a simple life.  He spent a large portion of his time in his mediation room practicing Daoist Monk’s exercises expanding like a bear and stretching like a bird. In the early hours, he is often found breathing and massaging, practicing the so-called Eight-Section Brocade (Ba Duan Jin). This passage reveals that Ba Duan Jin has been developed and practiced since the Song Dynasty as a general health-keeping regime. 
    Both sitting and standing forms have been found in the history of Ba Duan Jin (八段錦),. Standing forms were developed into two schools (northern and southern styles) in the Qing Dynasty. The Northern School, said to have been passed down by Yue Fei (岳飛), has tougher forms, and the Southern School, claimed the lineage from Liang Shi-Chang (梁世昌), focuses on softer trainings. Quite a few verses has been passed down during the period from Song Dynasty to Qing Dynasty, but all verses for the standing forms have evolved from the passages recorded in "The Chapter of Wonders, Pivot of Dao" (道樞·眾妙篇, Dao Shu, Zong Miao Pian, Song Dynasty) and verses of the sitting style from the forms recorded in "TheTen Books of Daoist Practices" (修真十書 Xiu Zhen Shi Shu, Ming Dynasty ).  or "The Methods of Curing"(活人心法, Huo Ren Xin Fa, Ming Dynasty). Sets Ba Duan Jin forms are not always limited to the number of eight. The number of forms in a set range from a single form to tens or as many as a hundred; nevertheless, they are all exercise regimes designed for health-keeping, preventive, and therapeutic purposes, and, liberally saying, all exercise regimes designed for such purposes are part of the Ba Duan Jin system."
-   Lee Chang-Chih,  A Brief Introduction to Ba Daun Jin.  "Reinterpreting Ba Duan Jing From the Theories of the Eight Extra Meridians" 2005 

Fade into Emptiness: Shikantaza

"Even though your practice is not good enough, you can do it. Your breathing will gradually vanish. You will gradually vanish, fading into emptiness. Inhaling without effort you naturally come back to yourself with some color or form. Exhaling, you gradually fade into emptiness -- empty, white paper. That is shikantaza. 

The important point is your exhalation. Instead of trying to feel yourself as you inhale, fade into emptiness as you exhale. When you practice this in your last moment, you will have nothing to be afraid of. You are actually aiming at emptiness. You become one with everything after you completely exhale with this feeling. If you are still alive, naturally you will inhale again. 'Oh, I'm still alive! Fortunately or unfortunately!' Then you start to exhale and fade into emptiness. 

Maybe you don't know what kind of feeling it is. But some of you know it. By some chance you must have felt this kind of feeling." 

- Suzuki Roshi, Not Always So

A Cloud Hands Blog repost from February 2007

Zen 

Breathing Practices

Deer Frolics Qigong

"The Deer Play is to imitate the shape and movement of a deer hoping to attain long life and pure soul like a deer. The features of a deer are its gentle disposition, swift movement, love to push with horns, and good at running. When it stands it likes to stretch its neck to glance at things afar. The deer also likes looking at left and right and its rear foot. It is also good at moving its tail bones (sacrum). The tail bone is the place where the Jen and Du meridians meet. Thus, during practice, the practitioner not only needs to imitate the attitude of a deer with swift movement and calm spirit, but also need to focus attention on the tail bone. This will guide Qi to the whole body, open meridians, circulate blood, relax tendons and bones, and benefit kidney and strengthen waist. It can also enhance blood circulation in the abdomen. This play is suitable for curing dysfunctional nerves in the internal organs, chronicle infections of the internal organs in the abdomen, fatigue in the waist muscles, nerve pain in the pelvis, deteriorated thigh bones, and the lack of sex drives."
- Five Animal Frolics

"Breathing in and out in various manners, spitting out the old and taking in the new, walking like a bear and stretching their neck like a bird to achieve longevity - this is what such practitioners of Daoyin, cultivators of the body and all those searching for long life like Ancestor Peng, enjoy." - Chuang-tzu, circa 300 BCE.


"Firstly, we analyze its function in the aspect of psychological regulation as it is required that the practitioner should do it before and during each routines in the exercise of the Health Qigong Wu Qin Xi. The practitioner should mind on the Dantian and rid of the distracted thoughts with quiet mind and spirit before the exercise, get into the imitation of its physical activities of each animal in the exercise. When practicing the tiger exercise, try to imagine yourself as a fierce tiger in the mountains who is looking down upon other beasts and stretching its own pawns and about to pounce on its prey; in the deer exercise, imagine that you are prudent and mild, jogging on a green field; in the exercise of the bear, you are a clumsy bear, composed and steady, freely roaming the forests; in the monkey exercise, you become a happy and agile monkey; in the bird exercise, you are a free bird with quiet mind and flying in the sky. Therefore you can continuously regulate the mind state in the exercise and it is helpful to the relaxation of the mind. The regular exercise of this skill can transform and regulate the mind of the practitioner to relieve the spiritual nervousness, improve the emotional stability, reduce the mental stress and keep the healthy mind."
- The Effect of Precaution against Sub-health of the Health Qigong Wu Qin Xi. Chinese Health Qigong Association. 2008. 

Five Animal Frolics

Deer Frolic

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

Dao De Jing, Chapter 10

Tao Te Ching by Lao Tzu
Chapter 10


"By husbanding the animal and spiritual souls
and embracing unity, it is possible to prevent their separation.
By undivided attention to the passion-nature,
and increasing tenderness, it is possible to be a little child.
By putting away impurity from the hidden eye of the heart,
it is possible to be without spot.
By loving the people, and so governing the nation,
it is possible to be unknown.
In opening and shutting the heavenly doors (mouth, nostrils, etc.)
it is possible to have no creaking.
One may be bright and transparent on all sides, and yet be unknown.
To produce and to nourish, to produce and have not,
to act and expect not, to enlarge and cut not off, —
this is called sublime virtue."
-  Translated by John Chalmers, 1968, Chapter 10 


"By patience the animal spirits can be disciplined.
By self-control one can unify the character.
By close attention to the will, compelling gentleness, one can become like a little child.
By purifying the subconscious desires one may be without fault.
In ruling his country, if the wise magistrate loves his people, he can avoid compulsion.
In measuring out rewards, the wise magistrate will act like a mother bird.
While sharply penetrating into every corner, he may appear to be unsuspecting.
While quickening and feeding his people, he will be producing but without pride of ownership.
He will benefit but without claim of reward.
He will persuade, but not compel by force.
This is De, the profoundest virtue."
-  Translated by Dwight Goddard and Henri Borel, 1919, Chapter 10 


"Can you hold the door of your tent
Wide to the firmament?
Can you, with the simple stature
Of a child, breathing nature,
Become, notwithstanding,
A man?
Can you continue befriending
With no prejudice, no ban?
Can you, mating with heaven,
Serve as the female part?
Can your learned head take leaven
From the wisdom of your heart?
If you can bear issue and nourish its growing,
If you can guide without claim or strife,
If you can stay in the lead of men without their knowing,
You are at the core of life."
-  Translated by Witter Bynner, 1944, Chapter 10 


"Can you keep the soul always concentrated from straying?
Can you regulate the breath and become soft and pliant like an infant?
Can you clear and get rid of the unforeseen and be free from fault?
Can you love the people and govern the state by non-action?
Can you open and shut the gates of nature like a female?
Can you become enlightened and penetrate everywhere without knowledge?"
-  Translated by Ch'u Ta-Kao, 1904, Chapter 10


"When 'carrying your soul,' embracing the One Thing, can you be undivided?
When 'concentrating ch'i', bringing about Softness, can you be like an infant?
When 'cleansing and purifying the mysterious mirror,' can you be without blemish?
When 'loving the people and caring for the kingdom,' can you be without knowledge?
When 'the Doors of Heaven open and shut,' can you remain Feminine?
When 'Clarity and bareness penetrate everywhere,' can you remain not doing?
Produce and nourish. Produce but don't possess work but don't rely on this preside but don't rule.
This is mysterious Te."
-  Translated by Michael LaFargue, 1992, Chapter 10  


載營魄, 抱一能無離乎?
專氣致柔, 能嬰兒乎?
滌除玄覽, 能無疵乎?
愛民治國, 能無知乎?
天門開闔, 能為雌乎?
明白四達, 能無知乎?
生之畜之.
生而不有.
為而不恃.
長而不宰.
是謂玄德.
-  Chinese characters, Tao Te Ching, Chapter 10



"Having received, in the birth-process, a living soul, one is able, by preserving its individuality pure and uncorrupted, to prevent disunion with the pure original.
By controlling the vital force, and bringing it to the utmost degree of pliancy, one is able to become as a little child again and revert to one’s pristine state of innocence.
By washing and cleansing oneself of that which Heaven alone can see, one may become without one blemish.
By governing the Empire by love towards the people, one is able to keep them from knowing evil; and, they will live in an atmosphere of contentment and trust.
When the Door of Heaven is now open, now closed, then the Female Principle will disappear; and, all will be pure Yang.
If one’s understanding reaches in every direction, he can disregard knowledge.
What he produces, he nourishes.
Producing, he does not claim the possession of virtue.
Acting, he does not presume upon his ability.
Though he be a veteran among his fellows, he assumes no seniority over them.
This may be called Sublime Virtue, the highest development of Tao." 
-  Translated by Frederic Henry Balfour, 1884, Chapter 10 

"¿Se puede mantener el espíritu y abrazar al Uno sin apartarse de ellos?
¿Se puede concentrar su fuerza vital y lograr el más alto grado de debilidad como un niño?
¿Se puede limpiar y purificar su visión profunda por lo que será sin mancha?
¿Se puede amar al pueblo y gobernar el Estado sin la astucia?
¿Se puede jugar el papel de la mujer en la apertura y cierre de las puertas del cielo?
¿Se puede entender todo y penetrar en todos ellos sin hacer nada?
Para producir las cosas y les trasera,
Para producir, pero no para tomar posesión de ellos,
Para actuar, pero no confiar en la propia capacidad,
Para guiarlos, pero no para dominarlos.
Esto se llama la virtud profunda y secreta ".
- Traducido al Inglés por Chan Wing-Tsit, 1953, Capítulo 10 

"Bring soul and spirit into unity, they will become welded in the Inner Life.
Conquer vital force until it yields to you, you will become as a new-born child.
Purify the channels of deep perception, you will dwell safely in the Inner Life.
Govern a kingdom by loving the people, they will learn to act from the Inner Life.
Open and shut the doors of heaven, you will have repose of mind in active life.
Let your purity shine forth in all directions, men will see that you have an Inner Life.
Give it birth, nourish it,
Give it birth, but do not seek to possess.
Act but do not appropriate.
Endure but do not rule.
That is called profound Teh."
-  Translated by Isabella Mears, 1916, Chapter 10




"In harmonizing your hun and p'o to embrace the One,
Can you concentrate without deviating?
In attuning your breath to induce tenderness,
Can you become like a new-born babe?
In cleansing and purifying your Mystic Mirror,
Can you make it free from all stain?
In loving the people and ruling the state,
Can you practice non-interference?
When the Heavenly Gate opens and closes,
Can you play the part of the Female?
When your light shines forth in all directions,
Can you ignore it with perfect equanimity?
To produce things and nourish them,
To produce but not to claim ownership,
To act but not to presume on the result,
To lead but not to manipulate, -
This is called Mystic Virtue."
-  Translated by Henry Wei, 1982, Chapter 10 
 

Daodejing 81 Website 

A typical webpage created by Mike Garofalo for each one of the 81 Chapters (Verses, Sections) of the Tao Te Ching (Daodejing) by Lao Tzu (Laozi) includes 25 or more different English language translations or interpolations for that Chapter, 5 or more Spanish language translations for that Chapter, the Chinese characters for that Chapter, the Wade-Giles and Hanyu Pinyin transliterations (Romanization) of the Mandarin Chinese words for that Chapter, and 2 German and 1 French translation of that Chapter.

Each webpage for each one of the 81 Chapters of the Tao Te Ching includes extensive indexing by key words, phrases, and terms for that Chapter in English, Spanish, and the Wade-Giles Romanization. 

An electronic Concordance for all 81 Chapters of the Tao Te Ching is provided.

Each webpage on a Chapter of the Daodejing includes recommended reading in books and websites, a detailed bibliography, some commentary, research leads, translation sources, a Google Translate drop down menu, and other resources for that Chapter. 


Chapter 10, Tao Te Ching by Lao Tzu

Concordance for the Tao Te Ching by Lao Tzu

Daodejing 81 Website

English Language Daodejing Translators' Source Index

Spanish Language Daodejing Translators' Source Index

Ripening Peaches: Taoist Studies and Practices

Taoism: A Selected Reading List

One Old Daoist Druid's Final Journey

How to Live a Good Life: Advice from Wise Persons

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!

Seasonal Qigong

"In Spring, breathe xu for clear eyes and so wood can aid you liver.
In summer, reach for he, so that heart and fire can be at peace.
In fall, breathe si to stabilize and gather metal, keeping the lungs moist.
For the kidneys, next, breathe chui and see you inner water calm.
the Triple Heater needs your xi to expel all heat and troubles.
In all four seasons take long breaths, so spleen can process food.
And, of course, avoid exhaling noisily, not letting even your ears hear it.
The practice is most excellent and will help preserve your divine elixir."

- Master Sun Simiao (581-682 CE)
From Xiuzhen shishu (Ten Books on Cultivating Perfection), Song Dynasty
Translated by Livia Kohn, Chinese Healing Exercises, p. 135

Six Taoist Healing Sounds

Bear Frolic Exercises

Seasons and Months

Qigong, Daoyin, Nei Gong, Yangshengong, Chinese Yoga, Chi Kung

Regain Childhood Suppleness

Tao Te Ching (Daodejing) by Lao Tzu (Laozi)
Chapter 10


"While you
Cultivate the soul and embrace unity,
can you keep them from separating?
Focus your vital breath until it is supremely soft,
can you be like a baby?
Cleanse the mirror of mysteries,
can you make it free of blemish?"
- Translated by Victor H. Mair, 1990, Chapter 10


"By patience the animal spirits can be disciplined.
By self-control one can unify the character.
By close attention to the will, compelling gentleness,
one can become like a little child.
By purifying the subconscious desires one may be without fault."
- Translated by Dwight Goddard and Henri Borel, 1919, Chapter 10


"When the intelligent and animal souls are held together in one embrace, they can be kept from separating.
When one gives undivided attention to the vital breath, and brings it to the utmost degree of pliancy,
He can become as a tender babe.
When he has cleansed away the most mysterious sights of his imagination,
He can become without a flaw."
- Translated by James Legge, 1891, Chapter 10 

"Can you coax your mind from its wandering
and keep to the original oneness?
Can you let your body become
supple as a newborn child's?
Can you cleanse your inner vision
until you see nothing but the light?
Can you love people and lead them
without imposing your will?
Can you deal with the most vital matters
by letting events take their course?
Can you step back from you own mind
and thus understand all things?
Giving birth and nourishing,
having without possessing,
acting with no expectations,
leading and not trying to control:
this is the supreme virtue."
- Translated by Stephen Mitchell, 1988, Chapter 10

Walking Slowly

"Walking meditation means to enjoy walking without any intention to arrive. We don't need to arrive anywhere.  We just walk. We enjoy walking. That means walking is already stopping, and that needs some training.  Usually in our daily life we walk because we want to go somewhere. Walking is only a means to an end, and that is why we do not enjoy every step we take. Walking meditation is different. Walking is only for walking. You enjoy every step you take. So this is a kind of revolution in walking. You allow yourself to enjoy every step you take.
The Zen master Ling Chi said that the miracle is not to walk on burning charcoal or in the thin air or on the water; the miracle is just to walk on earth. You breathe in. You become aware of the fact that you are alive. You are still alive and you are walking on this beautiful planet. That is already performing a miracle. The greatest of all miracles is to be alive. We have to awaken ourselves to the truth that we are here, alive. We are here making steps on this beautiful planet. This is already performing a miracle.  But we have to be here in order for the miracle to be possible. We have to bring ourselves back to the here and the now."
-  Thich Nhat Hanh, Resting in the River

Walking Meditation:  Quotes, Bibliography, Links, Information, Methods 
Compiled by Mike Garofalo.


"Walking meditation is walking in full awareness of breath, body and everything the senses present.  It is not an aerobic exercise - though it would be a fine lead-in to aerobic walking.  Rather, walking meditation is done slowly and consciously, with each step fully feeling the earth.  During this precious time, body and mind come together, joined in the present moment.  Although the benefits of walking meditation will deepen over time, even from the start, you can experience some measure of the relaxation, balance and quiet energy that builds through this practice."
-  Ginny Whitelaw, Body Learning, p. 55.   

"Research conducted at Harvard Medical School’s Mind/Body Medical Institute has found that focused walking meditations are highly effective for reducing anxiety and producing  what’s called the “relaxation response.”
-  Borgess Health    


The Ways of Walking  Compiled by Mike Garofalo.

Pneumonia Blues

Today, an emergency room physician in Ilwaco, at the Ocean Beach Hospital, examined me, took blood samples, and took an Xray of my chest.  Based on my recent symptoms and lab results his diagnosis was pneumonia.

I was experiencing very rapid breathing, shortness of breath, fast heartbeat, anxiety, fatigue, coughing, weakness, light-headedness, and very high blood sugar (400+).  Frankly, I was experiencing a panic state.

I will see my primary care internal medicine doctor on Monday, May 8th.

A bad experience!  

Learn How to Breathe Correctly

"If I had to limit my advice on healthier living to just one tip, it would be simply to learn how to breathe correctly."
-   Andrew Weil, M.D., 1999  



"Our breathing patterns are the key to managing our attention, to our feeling of well-being, and more importantly, to nourishing our body with great lymph and blood circulation and with oxygen.   Breath holding contributes to a state of fight or flight, to impulsive behavior, to a flood of stress hormones, and to compromised digestion and elimination.  Teaching optimal breathing patterns, particularly in the early years, is as crucial as exercise and proper nutrition."
-  Mark Hyman, M.D., The Blood Sugar Solution, 2012, p. 236


Breathing in Mind-Body Arts, Health, and Fitness
Compiled by Michael Garofalo
  

Tai Chi and Breathing

"When practicing the First Form, you should not try to control your breathing except when issuing.  Simply breathe naturally through your nose.  When issuing, exhale through the nose as you punch, then abruptly close off the exhalation when your waist terminates your travel.  The closing is instantaneous; your breathing should continue normally immediately afterward."
-  Mark Chen, Old Frame Chen Family Taijiquan, p. 90

"Breathing in Taijiquan form practice may follow a pattern, such as to inhale with this movement or exhale with that, but it is not rigid.  A breathing regimen may be helpful to regulate breath, but strict adherence can become a hindrance as one has to adjust readily to a change of tempo.  Breath changes according to the pace and execution of movements.  Naturally, one breathes heavily when short of breath.  But in heavy breathing, the body heaving up and down affects form and internal balance.  Heavy breathing may in natural in the circumstances, but it is not the natural breathing of Taijiquan.  The rationale of natural breathing in Taijiquan practice is for the breath to follow the fangsong relaxation of nurturing qi.  The rule is for breathing to follow the demands of practice, rather than for the practice to be dictated by the demands of a breathing regimen.  In throwing a punch (a fajin), breathing out is natural with the action, sometimes accompanied with a cry of exertion, like a kiai in karate.  So, one breathes out in executing a power action and breathes in to gather energy - xu xi fa hu (inhale in collecting energy and exhale when discharging power.  Also, generally, one inhales in rising and exhales in lowering, and breathes in to open and breathes out to close."
-  C.P. Ong, Taijiquan: Cultivating Inner Strength, p. 259

"The importance of naturalness and spontaneity (zi ran) in breathing cannot be overemphasized.  The Chinese term zi ran literally means "own nature" ― that which occurs by following the rules of its own character.  ...  A common mistake is to put too much emphasis on trying to control the breath during movement.  Left to itself, the body will adjust the breathing to accommodate the activity such as running or swimming, as they put in greater effort, the breath naturally responds to the body's needs. ...  When normal breathing is being employed, the stomach expands as the practitioner inhales and contracts as he exhales.  The breathing method of Taijiquan follows certain principles, such as: inhaling when "closing" or bringing in, and exhaling with "opening" or extending; inhaling when storing or gathering energy, exhaling when emitting energy; inhaling when rising up, exhaling when dropping down.  However, even within these requirements breathing may vary depending upon the circumstance."
-  Davidine Siaw-Voon Sim and David Gaffney, Chen Style Taijiquan: The Source of Taiji Boxing, p.82

When practicing the Laojia Yilu Taijiquan Form, "Keep the mouth closed."
-  Chen Zhenglei, Chen's Tai Chi Old Frame One and Two, p. 111. 

"The basic breathing of Tai Chi Chuan uses the nose only, not the mouth. This differs from the common people who use the nose to inhale and exhale through the mouth. The beginner does not have to concentrate upon this breathing technique, but concentrate instead on the forms for the correct movement and postures. The only requirements for beginners are slow movements, natural breathing, and a relaxation of the entire body.  The beginner should let the breathing be natural and not emphasize the breathing technique.  The details of the intermediate method are: when practicing the forms, one exhales when extending the arm and inhales when withdrawing the arm; one inhales when rising and exhales when sinking; to lift is to inhale, to lower is to exhale; when opening up, one inhales, when closing, one exhales.  When turning the body and in between movements, there should be a "little breathing".  A "little breathing" means taking short breaths quickly and has the quality of relaxation and stoppage.  Generally, breathing is used to lead the movement.  The movement must be coordinated with the breathing.  The body opens up and the chi closes.  The chi opens up and the body closes."
-  Master Chen Yen Ling, Tai Chi Chuan Method Of Breathing and Chi Direction

Breathing for Taijiquan by Byron Grush

Breathing and Taijiquan, Cloud Hands Blog

Breathing in Yoga and Qigong by Mike Garofalo

The Eight Basic Methods of Chen Taijiquan by Master Cheng Jincai

Tai Chi Chuan Method Of Breathing and Chi Direction by Chen Yen Ling

Chen Taijiquan Old Frame First Form (Laojia Yilu)  

Chen Taijiquan

Cloud Hands Taijiquan