The Three Treasures

Repost from December 17, 2023

The Three Treasures

My Body
Feelings, Emotions, Body-Self, Past-Present, Id-Ego,
Physical Health, Unconscious Dimensions, Breathing, 
Eating, Moving, Sleeping, Digesting, DNA, Sexuality,
Drinking, Vitality, Brain, Immediate Environment.

My Mind
Thoughts, Emotions, Experiences-Reflections, Ego, Goals
Past-Present-Future, Language Culture, Heart-Mind, Attitudes,
Beliefs, Opinions, Histories, Will, Hope, Memories, Spirit,
Brain-Body interactions with mundane environment.

My Actions
What I Do Today. My Behaviors and Character. 
Family Life.  Social and Community Interactions.  
Purposeful activity towards the Future.  Moral-Ethical Acts.
Practices, Exercises, Play.  My employment or work.  

The Three Treasures are intertwined, integrated, interconnected, involved, and interwoven in some way all the time; all to the benefit of well-being and good health.  They can become disconnected and conflicting which produces poor bodily health, mental confusion, and useless, evil, or self-destructive acts.  Balance, clear purpose, and reflection are some essentials.  

We can separate these aspects of Being-In-The-World intellectually when reflecting; when Acting and Doing they are integrated.  

The Living Body is the foundation of Mind and the means of flourishing Actions.  Consciousness requires a Living Body.  

I don't find it scientifically plausible to accept notions of our having consciousness after death, having an invisible immortal soul, being ghostly beings, having immortal supernatural lives in fanciful heavens or hells, or other imaginary religious memes about our "after-lives."  

Qigong routines are intended to nourish, refresh, rejuvenate, and reenergize our Living Bodies.  Seeking immortality, spiritual rebirth, or special magical super-powers via Qigong, ascetism, or prayers do not seem reasonable to me.  Seeking and cultivating good health and longevity - Yes!  

- By Michael P. Garofalo,  9/2022

Cultivating Longevity (Yang Sheng Gong)

The Longevity Plan. By John D. Jay and Jane Ann Day, wth Matthew LaPlante. 2018, 304 pages. 1. Eat good food. 2. Master your mind-set. 3. Build your place in a positive community. 4. Be in motion. 5. Find your rhythm. 6. Make the most of your environment. 7. Proceed with purpose. John D. Jay, M.D., Cardiologist, Electro-physiologist.

Books by Tom Bisio      Books by Eva Wong       Books by Livia Kohn

Books by Ken Cohen     Books by Yang Jwing-Ming

Three Treasures - Wikipedia

"In long-established Chinese traditions, the "Three Treasures" are the essential energies sustaining human life:

• Jing 精 "nutritive essence, essence; spirit, sperm, seed; extract; refined, perfected"
• Qi 氣 "breath, spirit; air, vapor; vitality, energy, force; vigor; attitude"
• Shen 神 "spirit; soul, mind; god, deity; supernatural being"

This jing-qi-shen ordering is more commonly used than the variants qi-jing-shen and shen-qi-jing.

The Three Treasures or Three Jewels (Chinese: 三寶; pinyin: sānbǎo; Wade–Giles: san-pao) are theoretical cornerstones in traditional Chinese medicine and practices such as neidan, qigong, and tai chi. They are also known as jing, qi, and shen (Chinese: 精氣神; pinyin: jīng-qì-shén; Wade–Giles: ching ch'i shen; "essence, breath, and spirit")."

"The Three Treasures or Three Jewels (Chinese: 三寶; pinyin: sānbǎo; Wade–Giles: san-pao) are basic virtues in Taoism. Although the Tao Te Ching originally used sanbao to mean "compassion", "frugality", and "humility", the term was later used to translate the Three Jewels (Buddha, Dharma, and Sangha) in Chinese Buddhism, and to mean the Three Treasures (jing, qi, and shen) in Traditional Chinese Medicine."
-  Three Treasures in Taoism

Guarding the Three Treasures.  By Daniel P. Reid.  Simon, 1993, 484 pages.

The Three Treasures.  By Jong Kook Baik.  2019, 397 pages.  

Balance for Seniors

 Balance

Maintaining and Improving Your Balance
Methods, Exercises, Concepts, Causes
Better Balance for Seniors and Avoiding Falls

By Michael P. Garofalo

Bibliography Links Resources Information

Quotations References Commentary

Instructor Qualifications of Michael P. Garofalo

 

 

Keeping Your Balance and Avoiding Falls 
Safety Tips for Around Your House
For Older Persons, Seniors, Elderly:

Avoid clutter. Don't leave things on the floor. Pick up after yourself.
Make sure you have good lighting for both night and day.
Keep furniture and tables to a minimum. Leave room for walking.
Keep areas beside the bed and into a toilet clear and uncluttered.
Use hand bars beside toilet and shower.
Have a strong small ladder for reaching up to higher shelves.
Wear good shoes indoors.
Make sure rugs and runners are secure on the floor.
Watch out if you have steps into your garage or rooms.
Be careful, slow down, be alert!
Use your cane or walker as needed.
Be aware if medicines you take make you feel lightheaded or dizzy.
If sitting for a long time, stand up slowly and carefully.
Move carefully on arthritic or injured limbs.
Use tips and techniques for standing up carefully and safely.
Exercise each day to improve strength, flexibility, and balance.
Make sure all chairs, seats, and tables are in good working order.
Use it, or slowly but surely loose it.
Keep all cabinet drawers or doors pushed and closed properly.
Let others help you or pay for services.
Know you own strengths, limitations, or weaknesses.
If you are obese, it will impair your balance skills. Loose weight!
Do exercises to improve the strength of your legs and hips.
See a physician for serious dizziness.
Practice Tai Chi Chuan to improve your balance skills.
- Michael P. Garofalo, Balance

Aging Well  Information, Bibliography, Quotes, Notes, Links

9 Practical Walking Principles
By Arieh Lev Breslow
"Tai Chi Falls Prevention Manual"

"1. Wear shoes that fit comfortably and promote balance. Look for shoes that are stable from side to side and are well-cushioned. They should enable you to walk smoothly and comfortably and provide you enough room to wiggle your toes while being snug in the heels. 

2. When you step forward, always step with the heel first. Then roll your weight onto the bottom of your foot. This is the natural way to walk. If you can’t do this, then you need to ask for a diagnosis from your physician or physical therapist. If you are stepping with the flat part of the foot or the ball of the foot first, you will be unbalanced with each step. 

3. Allow your weight to sink into your ankles and knees as if they were springs. This will impart a sense of buoyancy to your body as you walk. If your knee and ankle joints are held in a rigid or locked position, your gait will lose its fluidity and thus increase the probability of falling. 

4. As you walk, be aware of the shifting of weight - Tai Chi Walking 

5. Walk from your belly button. The Chinese call this area, Tan-Tien (pronounced “Dahn T-yen"). It is approximately the center of the body and the storage place of Chi energy. Imagine that you have a belt around your body with a piece of it extended out from your belly button. When you walk, allow yourself to be gently led as if someone was pulling the extended piece of belt. Remember that this is only an image. You should not walk with your belly sticking out. No one from the outside should know that you are using this image. 

6. Walk with an Upright Body. The idea of your headtop being lifted toward heaven by a string is an important image in Tai Chi Walking. It works against the tendency to lean. When you lean, you are likely to fall in that direction. 

7. Before you change direction, first turn your head and look in the direction you want to go. Then turn your body in that direction. Many falls occur when turning too fast. 

8. The arms should swing naturally at the sides of the body. This is important because the arms provide balance and momentum. If they are held in the pockets, they cannot be used to prevent or to cushion a fall. 

9. Breathe deeply in a natural way to relax the body. A stiff body is like a pole ready to topple over. Breathing deeply will also mitigate the mental fear factor." 

Sun Style Taijiquan 73 Competition Form

Sun Style Tai Chun 73 Competition Form

Here are a number of my posts from 2020, 2017, and 2006 regarding my practice of this Tai Chi Chuan Form beginning nearly two decades ago.  

I have read a number of books about and looked at videos of people doing the Sun Style of Tai Chi Chuan.  The history of Grand Master Sun Lu Tang (1861-1933) is important to the development of the internal martial arts.  The Sun Style Taijiquan 73 Competition Form has many followers.  

Starting in February, 2020, I intended to begin classes in Vancouver led by Jill Ross on the Sun Taijiquan.  She teaches at the Cascade Athletic Club on Thursdays in Vancouver, Washington.  However, this class was cancelled due to the COVID-19 pandemic.  She has studied and learned a number of Sun Style forms developed by Dr. Paul Lam.  

I attended the Tai Chi for Arthritis Level I and II weekend workshop in Pleasant Hill, California, in 2006. The workshop leader was Master Trainer Troyce Thome. She was assisted by Robin Malby.


Here is a post of mine from 2017:

"Recently, a couple of people have written to me regarding the Sun Style of Tai Chi Chuan.  In particular, they wanted information to help them in their regular practice of the Sun Style 73 Taijiquan Competition Form.  

All I could do to help them was to refer them to my incomplete webpage on the subject, which I first published in 2003.  That webpage provides information on the many books, and instructional DVD and VHS resources about this Sun Tai Chi form.  

One person, David Dight, expressed interest in finishing this former Sun 73 webpage project of mine.  Fine.  Onward.  Best wishes, David.  

As for me, I have not practiced the Sun 73 form since 2013, and I only learned to do a good solo performance up to Movement 40.  I enjoyed playing those 40 movements at home alone for a decade.  

This led me to reflect on the many Tai Chi and Qigong forms I have learned, practiced, and played since 1985.  I have learned many and have forgotten many.  Typical for a dilettante, some would say; and, rightly so.  Nevertheless, I dabble and enjoy. Better half of a new good boysenberry pie for a change, rather than just eating peach cobbler all the time.    

I taught the first 40 movements of the Sun 73 Competition Form to my Tai Chi students at the Tehama Family Fitness Center in Red Bluff, CA, from 2006-2010; and Yang style from 2002-2016.  I prefer variety: Yang 24, Chen 18, Sun 40, Yang 108, sword form, cane form, Qigong forms, and yoga vinyasa forms, etc. 

Many people do not have ready geographical access to, or the financial resources for paying for studying person-to-person with a current master of the Sun Style of Tai Chi Chuan.  Yet, they are eager to learn and practice the Sun Taijiquan Competition 73 form.  Using books and instructional media, you too can learn from the Masters.  

"With the development of information technology, the learners should further enhance their knowledge and perfect their skills through reading books and using the multimedia resources, such as video tapes and VCDs.  Sometimes, to some extent, you can master the competition routines even without a coach in person.  Quite a number of people are known to have learned and practice Tai Ji Quan by using the multimedia teaching materials and some even won places in competitions besides keeping fit.  But of course, if given a chance, it is always more beneficial to learn personally from masters."
- The Competition Routine of Sun Style Tai Ji Quan, Edited by Zhong Shan, p. 138. 

Only YOU can actually make the effort, learn, practice, do the work, do the lessons, memorize the movements, imitate, persist, exercise, play, practice, TRY, embody the skills, practice ... Gongfu (Kung Fu) "Mastery due to hard work!"




The following text was written by Mike Garofalo in 2006:

"Lately, I have been studying and practicing the Sun Style Tai Chi Chuan 73 Competition Form. I have been using instructional videotapes by Paul Lam, Liang Shou-Yu, Jesse Tsao, Men Hui-Feng, Li Cheng-Xiang, and Jiang Jian-Ye to learn the form.

Sun Style Taijiquan is done at a "lively step" pace. The average time for the performance of the form is around 6 minutes for 73 movements.

Complete Performance of Sun Taijiquan International Competition 73 Form

Time Performer Source

5:31 Liang, Shou-Yu Sun Style Taijiquan with Applications, VHS, 1996
5:17 Tsao, Jesse Tai Chi Sun Style Competition Form 73, VHS, 2002
9:22 Jiang, Jian-Ye Sun Sytle Tai Chi Competition Form 73, VHS, 1997
7:30 Lam, Paul Sun Style Tai Chi - 73 Forms, The Competition Form, VHS, 2000
5:42 Men, Hui-Feng Sun Style Tai Chi - 73 Forms, The Competition Form, VHS, 2000
3:52 Li, Cheng-Xiang Sun Style Long Competition Form 73, VCD


My favorite instructional videotape is Sun Style Tai Chi - 73 Forms. The Competition Forms. An instructional videotape by Dr. Paul Lam. Narwee, Australia, East Action Video, 2000. A competition form created by Professor Men Hui Feng of Beijing University based on the Sun style. "This detailed instructional video includes a demonstration of the set by its creator, Professor Men Hui-Feng. Sun style is characterised by its powerful qigong elements, agile steps and flowing movements." VHS, 103 minutes. Contents: Introduction to Tai Chi and the Sun style. Comprehensive instructions. Demonstrations of the complete set by Dr. Paul Lam from front and back views. A demonstration by the creator of the set, Professor Men Hu-Feng. ASIN: B000066G1T."

My webpage on the subject of Sun Style Tai Chi Chuan provides a list of the movements in the Sun Style 73 competition form.

Sun Lu Tang's original Taijiquan form was longer, 98 movements.  The 73 version includes a few new kick moves, but is otherwise 80% the same as the original.  Both of these two forms, and other shorter Sun Tai Chi versions (e.g., Dr. Paul Lam's 'Tai Chi for Arthritis' forms), are all the same style ... lively steps, feet close together, erect posture, turning-spins, and the "open and close" qigong move." 

Grandmaster Sun Lu Tang says, 

"There is great emphasis on the method of cultivating the body. All people - men, women, the old, the young - may practice in order to replace temerity with bravery, and stiffness with pliability. Those who are extremely weak, who suffer from fatigue and injury or illness, or who have weakened your qi from the practice of other martial arts to the point that you no longer have the strength to train, all of you may practice Tai Ji Quan. With practice, the qi will quickly come to a balanced state and will become strong, while the spirit naturally returns to a state of wholeness. Disease will be eliminated, and the length of life increased."
-  Grand Master Sun Lu Tang, A Study of Taijiquan, 1921, p. 60. 

Tao Te Ching, Chapter 71, by Lao Tzu

Daodejing, Laozi
Chapter 71


"To know the unknowable, that is elevating.
Not to know the knowable, that is sickness.
Only by becoming sick of sickness can we be without sickness.
The holy man is not sick.
Because he is sick of sickness, therefore he is not sick."
-  Translated by D. T. Suzuki and Paul Carus, 1913, Chapter 71 


"One who knows, but does not know, is best.
One who does not know, but knows, is sick.
Only one who recognizes this sickness as sickness
Will not have the sickness.
The sage does not have this sickness
Because he recognizes this sickness as sickness.
Therefore, he has no sickness."
-  Translated by Yi Wu, Chapter 71


"If you have knowledge, but you feel like you do not have knowledge, this is super.
If you do not have knowledge, but you feel like you have knowledge, this is sick.
The great men were not sick because they knew what the sickness is.
Only when you know what the sickness is, will you not be sick."
-  Translated by Xiaolin Yang, Chapter 71


"Nobody has all the answers.
Knowing that you do not know everything is far wiser than thinking that you know a lot when you really don't.
Phony expertise is neurotic.
Fortunately, once the symptoms are recognized, the sure is easy: stop it.
Probably every leader has tried this form of pretense at one time or another.
The wise leader has learned how painful it is to fake knowledge.
Being wise and not wanting the pain; the leader does no indulge in pretending.
Anyway, it is a relief to be able to say: "I don't know." "
-  Translated by John Heider, 1985, Chapter 71  


"To know that you do not know is best.
Who knows that he doesn't know is the highest.
To know when one doesn't know is best.
Who pretends to know what he doesn't know is sick-minded;
To think one knows when one doesn't know is a sort of malady. 
Pretend to know when you don't know - that's a disease.
He who recognizes this disease as a disease can also cure himself of it [and maybe not].
[One may eventually get free from a disease by recognizing it for what it is.]
Who recognizes sick-mindedness as sick-mindedness can't be wholly sick-minded, after all.
The wise man is hardly sick-minded if he recognizes sick mind as sick and also cures some diseases.
He's hardly a sick mind."
-  Translated by Tormond Byrn, 1997, Chapter 71   


知不知上;
不知知病.
夫唯病病, 是以不病.
聖人不病, 以其病病, 是以不病.
-  Chinese characters, Tao Te Ching, Chapter 71

zhi bu zhi shang;
bu zhi zhi bing. 
fu wei bing bing, shi yi bu bing.
sheng ren bu bing, yi qi bing bing, shi yi bu bing.
-  Pinyin Romanization, Daodejing, Chapter 71 


"To know how little one knows is to have genuine knowledge.
Not to know how little one knows is to be deluded.
Only he who knows when he is deluded can free himself from such delusion.
The intelligent man is not deluded, because he knows and accepts his ignorance, and accepts his ignorance as ignorance, and thereby has genuine knowledge."
-  Translated by Archie J. Bahm, Chapter 71


Knowing what cannot be known?
What a lofty aim!
Not knowing what needs to be known?
What a terrible result!
Only when your sickness becomes sick will your sickness disappear.
The Sage illness has become ill, his renunciation has been renounced.
Now he is free.
And every place in the world is the perfect place to be."
-  Translated by Jonathan Star, 2001, Chapter 71


"To realize that our knowledge is ignorance,
This is a noble insight.
To regard our ignorance as knowledge,
This is mental sickness.
Only when we are sick of our sickness
Shall we cease to be sick.
The Sage is not sick, being sick of sickness;
This is the secret of health."
-  Translated by John C. H. Wu, Chapter 71   


"Conocer el no-conocimiento
es lo más elevado.
Es un mal no saber
lo que el saber es.
Sólo quien sufre este mal
se libra de todos los males.
Si el Sabio no sufre
es porque padece este mal,
por eso no sufre."
-  Translation into Spanish from Richard Wilhelm's 1911 German Version by an Unknown Spanish Translator, 2015, Capítulo 71



"To know that we are ignorant is a high attainment.
To be ignorant and to think we know is a defect.
The Master indeed can cure this defect.
That is why he has not this defect.
The self-controlled man has not this defect,
He takes hold of his defect and cures it.
That is why he has not this defect."
-  Translated by Isabella Mears, 1916, Chapter 71


"Knowing you don't know is wholeness.
Thinking you know is a disease.
Only by recognizing that you have an illness
can you move to seek a cure.

The Master is whole because
she sees her illnesses and treats them,
and thus is able to remain whole."
-  Translated by John H. McDonald, 1996, Chapter 71 





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 over 25 different English language translations or interpolations for that Chapter, 5 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.  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 71, Tao Te Ching by Lao Tzu

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 Daoist Druid's Final Journey   

Eight Section Brocade Qigong

Eight Section Brocade Qigong

Qigong (Chi Kung) Website

Research by Michael P. Garofalo.

Review From Antique Buddhas, UK

"Your extensive exploration of Eight Treasures Qigong is truly inspiring! It's remarkable how this ancient practice, with roots dating back to the Animal Frolics Dao-yin exercises, continues to evolve and benefit practitioners today. Your integration of Shaolin and Daoist concepts adds depth to your teachings, enhancing the holistic understanding of mind-body wellness.

The resources you've compiled, from books to instructional materials, offer a wealth of knowledge for those eager to delve into this enriching practice. Your dedication to detailing each movement, including variations, benefits, and breathing patterns, is commendable and undoubtedly enhances the learning experience for your students.

The historical context you provide, tracing the lineage and development of Ba Duan Jin through the ages, adds richness to its practice. It's fascinating to see how this system has adapted and diversified over time, yet remains focused on promoting health and well-being.

Thank you for sharing your expertise and passion for Eight Treasures Qigong. Your commitment to preserving and transmitting this ancient wisdom is truly admirable.

Warm regards,
Antique Buddhas

www.buddha-statues.co.uk" 2023

This webpage provides information about the history and purpose of this popular Chi Kung practice. Detailed descriptions are provided for each of the eight movements; including information on movement variations, health benefits, qigong meaning, and cautions. The document includes the most extensive bibliography, link guide, and comments on Ba Duan Jin Qigong resources available anywhere. Some animated graphics are provided in linked files. This document is updated as new information is discovered.

This qigong set is the most popular qigong set practiced around the world, and is also known as: Baduanjin, Pa Tuan Jin, Eight Silken Treasures, Ba Duan Jin, Pal Dan Gum, Ba Duan Gin, Pa Tin Kam, Otto Pezzi di Tesoro, Acht Delen Brokaat, Les Huit Exercices del la Soie, Eight Silken Treasures, Brocade Qigong, Wudang Brocade Qigong, Brocade soft qigong (Rou Gong), Eight Treasures inner qigong (Nei Gong), Silk Treasures Qigong, and the first eight Buddha Lohan Hands.

This wepage document is about 110 pages, 26,000 words, and with a filesize of 340Kb. It was last updated and reformatted on April 15, 2008. Web File Location: http://www.egreenway.com/taichichuan/esb.htm.

I get a number of comments and questions sent to me by email each month about my Eight Section Brocade webpage. Here is a recent exchange with Barbara K from the Dutch Country in Pennsylvania:

Dear Michael,

If you don't have a DVD of your version of this, is there one that you recommend? I liked what you said about the way you do this form and, yes, there are SO many different ways of doing the "8 sections." I am trying to teach myself as there doesn't seem to be much in the way of Qigong instruction where I live.

Barbara,

I have not purchased any DVDs on the subject.

The Taijiquan and Kung Fu books and DVDs by Master Yang Jwing Ming that I have purchased have always been very authoritative. He offers a book and video on the Eight Section Brocade.

This qigong form is very simple so you should be able to practice it on your own in a short period of time.

Michael,

Thank you for the prompt response. I have been so overwhelmed with what I found on u-tube as far as demos of the 8 pieces. They are so varied. After reading parts of your very complete treatise on this form, I realized that this was the norm. I just want to find one that I "can agree with" and learn it with a video. I will try the one you suggest. Seems like CA is the place for Tai Chi-Qigung, and not PA Dutch country. That's another reason I want to learn it.


Barbara,

So, you will bring Taijiquan and Qigong to PA Dutch Country. Good health practices are universally needed and valued.

Yes, there are many versions of the Eight Section Brocade and Five Animal Frolics - the two most popular Qigong forms. Likewise, there are many styles of Yoga, and over 500 postures (asanas). Find what works for you: Barbara K’s Qigong. Just remember: full and calm breathing, relax, upright posture, still mind, slow and focused movements, and blend with the cosmos.

Benefits of Playing Music

The Benefits of Playing Music Help Your Brain
More Than Any Other Activity

By John Rampton, 2017

"Long-Lasting Benefits for Musicians

Brain-scanning studies have found that the anatomical change in musicians' brains is related to the age when training began. It shouldn't be surprising, but learning at a younger age causes the most drastic changes.

Interestingly, even brief periods of musical training can have long-lasting benefits. A 2013 study found that even those with moderate musical training preserved sharp processing of speech sounds. It was also able to increase resilience to any age-related decline in hearing.

Researchers also believe that playing music helps speech processing and learning in children with dyslexia. Furthermore, learning to play an instrument as a child can protect the brain against dementia.

"Music reaches parts of the brain that other things can't," says Loveday. "It's a strong cognitive stimulus that grows the brain in a way that nothing else does, and the evidence that musical training enhances things like working memory and language is very robust."

Other Ways Learning an Instrument Strengthens Your Brain

Guess what? We're still not done. Here are eight additional ways that learning an instrument strengthens your brain.

1. Strengthens bonds with others. This shouldn't be surprising. Think about your favorite band. They can only make a record when they have contact, coordination, and cooperation with one another.

2. Strengthens memory and reading skills. The Auditory Neuroscience Laboratory at Northwestern University states this is because music and reading are related via common neural and cognitive mechanisms.

3. Playing music makes you happy. McMaster University discovered that babies who took interactive music classes displayed better early communication skills. They also smiled more.

4. Musicians can process multiple things at once. As mentioned above, this is because playing music forces you to process multiple senses at once. This can lead to superior multisensory skills.

5. Music increases blood flow in your brain. Studies have found that short bursts of musical training increase the blood flow to the left hemisphere of the brain. That can be helpful when you need a burst of energy. Skip the energy drink and jam for 30 minutes.

6. Music helps the brain recover. Motor control improved in everyday activities with stroke patients.

7. Music reduces stress and depression. A study of cancer patients found that listening to and playing music reduced anxiety. Another study revealed that music therapy lowered levels of depression and anxiety.

8. Musical training strengthens the brain's executive function. Executive function covers critical tasks like processing and retaining information, controlling behavior, making decisions, and problem solving. If strengthened, you can boost your ability to live. Musical training can improve and strengthen executive functioning in both children and adults."

Paths of Beauty

"Walking is a spiritual practice that yields so many dividends: replenishment of the soul, connection with the natural world, problem-solving, self-esteem, health and healing, and heightened attention. Movement seems to encourage dialogue and conviviality, leading to richer conversations with soul mates, friends, and even strangers. Artists report that walking activates the imagination and opens up the creative process. It is deeply restorative. Throughout time, walking has played an enormous role in the devotional life of people from all the world's religions: prayers and mantra practice while walking, pilgrimage to sacred sites, walking the labyrinth, walking meditation, and informal spiritual practices that make the most of strolling, sauntering, or cavorting."
- Walking and Spirituality


"Walking:
Improves your circulation
Shores up your bones
Leads to a longer life
Lightens mood
Can lead to weight loss
Strengthens muscles
Improves strength
Supports your joints
Improves your breath
Slows mental decline
Lowers Alzheimer’s risk
Helps you do more, longer."
– Arthritis Foundation, Walking Program, 2016




One of my walking paths is at Fuller Park, Salmon Creek area, in Vancouver, Washington.  

Walking: Quotes, Poems, Sayings, Facts, Lore.  Complied by Mike Garofalo.

Eight Ways to Practice, and More

Seven Perennial Spiritual Practices

"1.  Transform your motivation: reduce craving and find your soul's desire.
2.  Cultivate emotional wisdom: heal your heart and learn to love. 
3.  Live ethically: feel good by doing good. 
4.  Concentrate and calm your mind. 
5.  Awaken your spiritual vision: see clearly and recognize the sacred in all things. 
6.  Cultivate spiritual intelligence: develop wisdom and understand life. 
7.  Express spirit in action: embrace generosity and the joy of service." 

-   Roger Walsh, Essential Spirituality: The 7 Central Practices to Awaken Heart and Mind, 1999 

How to Live a Good Life: Advice from Wise Persons

Ten Easy Tips for a Happier and Healthier Life

"Tip 1.  The importance of exercise
Tip 2.  Time for recovery [relaxation, rest, quiet time, meditation]
Tip 3.  Sleep Fortifies
Tip 4.  Sunshine and fresh air
Tip 5.  Eat yourself healthy
Tip 6.  Choose the right drink
Tip 7.  Keep your weight in check
Tip 8.  Oral health provides general health
Tip 9.  Be an optimist
Tip 10.  We need each other; nourish friendships"

- Bertil Marklund, MD, Phd, The Nordic Guide to Living 10 Years Longer, 2017

Lagom is a Swedish word that means “just the right amount”, “just the right amount is best”. Lagom implies moderation, balance, pared down simplicity, sufficient without excess, reasonable amounts, what is enough. 

Maryhill, Washington
Mt. Hood, Oregon, in the background.
There are many vineyards and orchards in the hills
surrounding the Columbia River Gorge.

Eight Section Brocade Chi Kung Exercises

 "All students should learn the Eight Treasures first, because many people have serious energy blocks and the Eight Treasures are more effective in quickly breaking through them that the more subtle Tai Chi."
- Hua-Ching Ni, "Workbook for Spiritual Development," Tao of Wellness Press, 1992, p. 138

An excellent book to read regarding a seated version of the Eight Treasures is by Stuart Alve Olson, "Qigong Teachings of a Taoist Immortal: The Eight Essential Exercises of Master Li Ching-Yun.  

Eight Section Brocade Qigong

Eight Silken Treasures Qigong
Ba Duan Jin Qigong
History, Instructions, Bibliography, Links, Resources, Quotes
Researched by Michael P. Garofalo
Last Updated on October 24, 2017

Eight Section Brocade Qigong By Michael P. Garofalo.

this webpage provides information about the history and purpose of this popular Chi Kung practice. Detailed descriptions are provided for each of the eight movements; including information on movement variations, health benefits, qigong meaning, and cautions. The document includes the most extensive bibliography, link guide, and comments on Ba Duan Jin Qigong resources available anywhere. Some animated graphics are provided in linked files. This document is updated as new information is discovered. 

This qigong set is the most popular set practiced around the world, and is also known as: Baduanjin, Pa Tuan Jin, Eight Silken Treasures, Ba Duan Jin, Pal Dan Gum, Ba Duan Gin, Pa Tin Kam, Otto Pezzi di Tesoro, Acht Delen Brokaat, Les Huit Exercices del la Soie, Eight Silken Treasures, Brocade Qigong, Wudang Brocade Qigong, Brocade soft qigong (Rou Gong), Eight Treasures inner qigong (Nei Gong), Silk Treasures Qigong, and the first eight Buddha Lohan Hands. 

This hypertext document is 164 pages in length, over 39,000 words, and with a filesize of 448Kb.  This document has been online since 2002.  

Web File Location: http://www.egreenway.com/taichichuan/esb.htm.

Remember to ...

 

George Carlin (1937-2008) was an American comedian and social critic who became popular in the 1970's and 1980's.  His second wife died early in 2008, and George followed her, dying in July 2008 of heart failure.  He did is last comedy routine in Las Vegas a week before he died.  

Here is one short essay by George Carlin:  

"The paradox of our time in history is that we have taller buildings but shorter tempers, wider Freeways, but narrower viewpoints. We spend more, but have less, we buy more, but enjoy less. We have bigger houses and smaller families, more conveniences, but less time. We have more degrees but less sense, more knowledge, but less judgment, more experts, yet more problems, more medicine, but less wellness.

We drink too much, smoke too much, spend too recklessly, laugh too little, drive too fast, get too angry, stay up too late, get up too tired, read too little, watch TV too much, and pray too seldom.

We have multiplied our possessions, but reduced our values. We talk too much, love too seldom, and hate too often.

We've learned how to make a living, but not a life. We've added years to life not life to years. We've been all the way to the moon and back, but have trouble crossing the street to meet a new neighbor. We conquered outer space but not inner space. We've done larger things, but not better things.

We've cleaned up the air, but polluted the soul. We've conquered the atom, but not our prejudice. We write more, but learn less. We plan more, but accomplish less. We've learned to rush, but not to wait. We build more computers to hold more information, to produce more copies than ever, but we communicate less and less.

These are the times of fast foods and slow digestion, big men and small character, steep profits and shallow relationships. These are the days of two incomes but more divorce, fancier houses, but broken homes. These are days of quick trips, disposable diapers, throwaway morality, one night stands, overweight bodies, and pills that do everything from cheer, to quiet, to kill. It is a time when there is much in the showroom window and nothing in the stockroom. A time when technology can bring this letter to you, and a time when you can choose either to share this insight, or to just hit delete.

Remember to spend some time with your loved ones, because they are not going to be around forever.

Remember, say a kind word to someone who looks up to you in awe, because that little person soon will grow up and leave your side.

Remember, to give a warm hug to the one next to you, because that is the only treasure you can give with your heart and it doesn't cost a cent.

Remember, to say, 'I love you' to your partner and your loved ones, but most of all mean it. A kiss and an embrace will mend hurt when it comes from deep inside of you.

Remember to hold hands and cherish the moment for someday that person will not be there again.

Give time to love, give time to speak! And give time to share the precious thoughts in your mind.

And always remember, life is not measured by the number of breaths we take, but by those moments that take our breath away.

George Carlin

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. 

 

Old Age - My Health Problems - Remedies

My walking, weight lifting, Taijiquan, Qigong, dietary, and Yoga practices have helped me to stay healthy and make it to 74 years of age. 

I have led a fortunate life, have many accomplishments, and worked till 70 years of age.
I am now facing the challenges of an aging body with constructive daily actions and a positive demeanor.  I am very fortunate to have excellent medical care in Vancouver, Washington, having both Medicare and Anthem Blue Cross insurance, and benefit from medical advances unknown in 1980. 

I work with three medical doctors: internal medicine, cardiology, and endocrinology. 

I have managed my Type II diabetes since 1996, starting when I was age 50.  I kept my AIC to under 6.5 until I was 69.  I now take the maximum recommended dosages of Glipizide, Metformin, Losartin, and Trulicity.  Now, I get high blood sugar readings if I don't very strictly monitor my intake of carbohydrates. 

Currently, I try my best to consume under 2,000 calories per day, and under 150 grams of carbohydrates per day.  My three month body weight goal is 235 pounds, and I am now at 246 pounds.  My one year goal is to weigh 215 pounds. 

I try to walk seven days each week.  I walk my dog, Bruno, for 40 minutes daily.  I also use a treadmill at home.  My goal is to walk, mostly on flat ground, for 75 minutes each day.

I practice Tai Chi Chuan and Qigong daily. 

I also have heart disease (pacemaker for Bradycardia, stent in my LAD) and symptomatic high blood pressure.  I am working with my medical doctors to find the right combination of blood pressure drugs to lower my blood pressure.  This is my most serious current health problem. 

I expect to die from stroke or heart attack, sooner rather that later, due to my age, and with these serious health problems.  So, my web publishing might end suddenly, and everything else for me, due to these problems of old age. 

My Cloud Hands Blog (2005-2020) and my many web pages (1999-2020) have, hopefully, helped in some way to benefit others. 


Walking: Quotes, Sayings, Information, Medical 

Tai Chi Chuan for Diabetics