Walking Benefits

"It engages your buttocks with the world
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

Dao De Jing, Chapter 20

 Tao Te Ching by Lao Tzu

Chapter 20 

"Give up learning, and put an end to your troubles. 
Is there a difference between yes and no? 
Is there a difference between good and evil? 
Must I fear what others fear? What nonsense! 
Other people are contented, enjoying the sacrificial feast of the ox. 
In spring some go to the park, and climb the terrace, 
But I alone am drifting, not knowing where I am. 
Like a newborn babe before it learns to smile, 
I am alone, without a place to go. 
Others have more than they need, but I alone have nothing. 
I am a fool. Oh, yes! I am confused. 
Others are clear and bright, 
But I alone am dim and weak. 
Others are sharp and clever, 
But I alone am dull and stupid. 
Oh, I drift like the waves of the sea, 
Without direction, like the restless wind. 
Everyone else is busy, 
But I alone am aimless and depressed. 
I am different. 
I am nourished by the great mother."
-  Translated by Gia-fu Feng and Jane English, 1989, Chapter 20  

"Get rid of "learning" and there will be no anxiety.
How much difference is there between "yes" and "no"?
How far removed from each other are "good" and "evil"?
Yet what the people are in awe of cannot be disregarded.
I am scattered, never having been in a comfortable center.
All the people enjoy themselves, as if they are at the festival of the great sacrifice,
Or climbing the Spring Platform.
I alone remain, not yet having shown myself.
Like an infant who has not yet laughed.
Weary, like one despairing of no home to return to.
All the people enjoy extra
While I have left everything behind.
I am ignorant of the minds of others.
So dull!
While average people are clear and bright, I alone am obscure.
Average people know everything.
To me alone all seems covered.
So flat!
Like the ocean.
Blowing around!
It seems there is no place to rest.
Everybody has a goal in mind.
I alone am as ignorant as a bumpkin.
I alone differ from people.
I enjoy being nourished by the mother."
-  Translated by Charles Muller, 1891, Chapter 20  

"Cease learning, no more worries
Respectful response and scornful response
How much is the difference?
Goodness and evil
How much do they differ?
What the people fear, I cannot be unafraid

So desolate! How limitless it is!
The people are excited
As if enjoying a great feast
As if climbing up to the terrace in spring
I alone am quiet and uninvolved
Like an infant not yet smiling
So weary, like having no place to return
The people all have surplus
While I alone seem lacking
I have the heart of a fool indeed so ignorant!
Ordinary people are bright
I alone am muddled
Ordinary people are scrutinizing
I alone am obtuse
Such tranquility, like the ocean
Such high wind, as if without limits

The people all have goals
And I alone am stubborn and lowly
I alone am different from them
And value the nourishing mother"
-  Translated by Derek Linn, 2006, Chapter 20 

唯之與阿, 相去幾何.
善之與惡, 相去若何.
人之所畏, 不可不畏.
荒兮其未央哉.
衆人熙熙.
如享太牢.
如春登臺.
我獨怕兮其未兆, 如嬰兒之未孩.
儽儽兮若無所歸. 
衆人皆有餘, 而我獨若遺. 
我愚人之心也哉, 沌沌兮.
俗人昭昭.
我獨昏. 
昏俗人察察.
我獨悶悶. 
澹兮其若海.
飂兮若無止.
衆人皆有以.
而我獨頑似鄙.
我獨異於人,而貴食母. 
-  Chinese characters, Tao Te Ching, Chapter 20

wei chih yü a, hsiang ch'ü chi ho.
 shan chih yü wu, hsiang ch'ü jo ho.
 jên chih so wei, pu k'o pu wei.
 huang hsi ch'i wei yang tsai.
 chung jên hsi hsi.
 ju hsiang ta lao.
 ju ch'un têng t'ai.
 wo tu p'o hsi ch'i wei chao, ju ying erh chih wei hai.
 lei lei hsi jo wu so kuei.
 chung jên chieh yu yü, erh wo tu jo yi.
 wo yü jên chih hsin yeh tsai, t'un t'un hsi.
 su jên chao chao.
 wo tu hun.
 hun su jên ch'a ch'a.
 wo tu mên mên.
 tan hsi ch'i jo hai.
 liu hsi jo wu chih.
 chung jên chieh yu yi.
 erh wo tu wan ssu pi.
 wo tu yi yü jên, erh kuei shih mu.
 -  Wade-Giles Romanization, Tao Te Ching, Chapter 20  

 

"Leave off fine learning! End the nuisance
Of saying yes to this and perhaps to that,
Distinctions with how little difference!
Categorical this, categorical that,
What slightest use are they!
If one man leads, another must follow,
How silly that is and how false!
Yet conventional men lead an easy life
With all their days feast days,
A constant spring visit to the Tall Tower,
While I am a simpleton, a do-nothing,
Not big enough yet to raise a hand,
Not grown enough to smile,
A homeless, worthless waif.
Men of the world have a surplus of goods,
While I am left out, owning nothing.
What a booby I must be
Not to know my way round,
What a fool!
The average man is so crisp and so confident
That I ought to be miserable
Going on and on like the sea,
Drifting nowhere.
All these people are making their mark in the world,
While I, pig-headed, awkward,
Different from the rest,
Am only a glorious infant still nursing at the breast."
-  Translated by Witter Bynner, 1944, Chapter 20 


"Renounce knowledge and your problems will end. 
What is the difference between yes and no? 
What is the difference between good and evil? 
Must you fear what others fear? 
Nonsense, look how far you have missed the mark! 

Other people are joyous, 
as though they were at a spring festival. 
I alone am unconcerned and expressionless, 
like an infant before it has learned to smile. 

Other people have more than they need; 
I alone seem to possess nothing. 
I am lost and drift about with no place to go. 
I am like a fool, my mind is in chaos. 

Ordinary people are bright; 
I alone am dark. 
Ordinary people are clever; 
I alone am dull. 
Ordinary people seem discriminating; 
I alone am muddled and confused. 
I drift on the waves on the ocean, 
blown at the mercy of the wind. 
Other people have their goals, 
I alone am dull and uncouth. 

I am different from ordinary people. 
I nurse from the Great Mother's breasts."
-  Translated by John H. McDonald, 1996, Chapter 20 



"Suprime el adoctrinamiento y no habrá preocupaciones.
¿Qué diferencia hay entre el sí y el no?
¿Qué diferencia hay entre el bien y el mal?
¡El dicho “lo que otros evitan, yo también deberé evitar”
cuán falso y superficial es!
No es posible abarcar todo el saber.
Todo el mundo se distrae y disfruta,
como cuando se presencia un gran sacrificio,
o como cuando se sube a los jardines de una torre en primavera.
Sólo yo doy cabida a la duda,
no copiando lo que otros hacen,
como un recién nacido que aún no sabe sonreír.
Como quien no sabe a dónde dirigirse,
como quien no tiene hogar.
Todo el mundo vive en la abundancia,
sólo yo parezco desprovisto.
Consideran mi mente como la de un loco
por sentir umbrías confusiones y críticas.
Todo el mundo brilla porque solo las luces buscan,
sólo yo me atrevo a transitar por las tinieblas.
Todo el mundo se conforma con su felicidad,
sólo yo me adentro en mi depresión.
Soy como quien deriva en alta mar,
voy contra la corriente sin un rumbo predestinado.
Todo el mundo es puesto en algún uso;
sólo yo soy un ermitaño intratable y aburrido.
Sólo yo soy diferente a todos los demás
porque aprecio a la Madre Naturaleza que me nutre."
-  Translation from Wikisource, 2013, Capitulo 20  


"Give up learning, and you will be free from all your worries. 
What is the difference between yes and no about which the rhetoricians have so much to say? 
What is the difference between good and evil on which the critics never agree? 
These are futilities that prevent the mind from being free. 
Now freedom of mind is necessary to enter into relation with the Principle.
Without doubt, among the things which common people fear, there are things that should be feared; but not as they do, with a mind so troubled that they lose their mental equilibrium.
Neither should one permit oneself to lose equilibrium through pleasure, as happens to those who have a good meal or view the surrounding countryside in spring from the top of a tower with the accompaniment of wine, etc.). 
I, the Sage, seem to be colourless and undefined; neutral as a new-born child that has not yet experienced any emotion; without design or aim.
The common people abound in varied knowledge, but I am poor having rid myself of all uselessness and seem ignorant, so much have I purified myself.
They seem full of light, I seem dull. 
They seek and scrutinize, I remain concentrated in myself. 
Indeterminate, like the immensity of the oceans, I float without stopping.
They are full of talent, whereas I seem limited and uncultured. 
I differ thus from the common people, because I venerate and imitate the universal nourishing mother, the Principle."
-  Translated by Derek Bryce, 1999, Chapter 20 

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, and other resources for that Chapter.  Each webpage includes a Google Translate drop down menu at the top that enables you to read the webpage in over 100 languages.

Chapter 20, Tao Te Ching by Lao Tzu

Chapter Indexing for the Tao Te Ching

English Language Daodejing Translators' Source Index

Spanish Language Daodejing Translators' Source Index

Ripening Peaches: Taoist Studies and Practices

Taoism: A Selected Reading List

Concordance to the Tao Te Ching (2018 Project)

One Old Daoist Druid's Final Journey  

How to Live a Good Life: Advice from Wise Persons

 

Signs and Symptoms of Overtraining

Lately, I have tried to reduce my fitness training routines somewhat because I was experiencing some of the following signs and symptoms of over-training:

1.  Inability to sleep well.
2.  Increased resting heart beat rate.
3.  Excessive soreness and aching. 
4.  Poor motivation.
5.  Stalled progress towards fitness goals.
6.  Injuries
7.  Sadness, irritability, anxiety, the blues. 
8.  Questioning mind, doubting myself. 
9.  Poor concentration, stressing out.   
10.  Feeling sick or lousy.
11.  Change in eating and drinking habits, e.g. very thirsty.

Solutions:

Reduce number of vigorous workouts per week.
Shorten workouts.
Use less weight in strength training.
Fewer reps per set. 
Enjoy more gentle exercises: Taijiquan, qigong, yoga.
Naps and more hours of sleep.
Enjoy rest days. 
Less miles when walking. 
Reduce my goals, objectives, aims, tasks. 
Reduce coffee drinking each day. 
More quiet meditation time. 
Eat and drink a bit more if your doing vigorous workouts.
Reward yourself and take steps to improve your mood.

Fitness and Well Being

Improve Your Mood

Boost Your Mood, Pick Yourself Up
Revitalize Yourself, Banish the Blues  

Be grateful for the good in your life.   
Give yourself permission to be human.
Brighten someone’s day. 
Learn something new. 
Listen to upbeat music.
Do some exercise on a regular basis.
Simplify your life, remove clutter, and clean. 
Go for a walk. 
Enjoy sex and discover romance. 
Get organized.
Do a good deed or volunteer.  
Smile and put on a happy face. 
Indulge your senses. 
Seek and cultivate beauty. 
Take time to breathe deeply. 
Look at some old photos. 
Focus on the positive. 
Forgive yourself. 
Get some fresh air. 
Eat often and eat light. 
Begin a program of meditation or contemplation.
Talk with your physician or counselor.   
Cook and prepare a lovely and tasty meal. 
Eat something nutritious like nuts or fruit. 
Pamper yourself.
Alter your routines in some way. 
Have confidence. 
Talk with your spouse. 
Fake it till you make it. 
Sign a song out loud. 
Tap into your creative side. 
Take up a mind-body practice like Taijiquan, Qigong or Yoga. 
Inhale a calming scent. 
Sit quietly, rest, or sleep. 
Brainstorm a problem for solutions. 
Avoid bad or negative companions, and find good friends. 
Watch a good non-violent movie. 
Work in the garden. 
Cool down strong emotions. 
Take some vacation time for relaxation and retreat. 
Look on the Bright Side.
Small steps of progress are better than no steps. 
Avoid watching the news for a week. 
Don’t take yourself too seriously. 
Focus on past successes, not failures. 
Create a wish list and make one wish come true.
Explore ways to boost your self-esteem. 
Focus on what you can control and what you can change.
Get some more sunlight on your body. 
Choose your attitude and how you will react to life's events. 
Spend less, avoid shopping. 
Stop all cussing, swearing, or rude language. 
Keep a journal or express yourself in writing. 
Go easy on yourself and yield.  
Count your blessings. 
Spend some time with children. 
Take a long shower or refreshing soaking bath. 
Get relevant and accurate information. 
Chat with a friendly person or neighbor.
Things change and time heals. 
Adapt, adapt, adapt. 
Agree to disagree; you don’t need to win every argument.   
Think fast.
Consider vitamin or herbal supplements that lift mood. 
Seek professional help for serious mental health problems. 
Read something inspiring. 
Avoid comparing yourself to others, and envy is a waste of time.
Try praying or chanting. 
Evaluate and revise your goals. 
Don't sweat the small stuff. 
Pet your dog or cat and care for them. 
Get a massage.
Enjoy a non-competitive sport. 
Try fasting or staying up all night. 
Donate your stuff, your skills, or your time.   
Forgive and forget. 
Dance till you are tired. 
Punch a bag or bang on a drum. 
Stop using any recreational drugs. 
Spend some time with children. 
Abandon false ideas and unrealistic aims. 
Enjoy a refreshing drink. 
Make someone laugh. 
Allow yourself to be eccentric, and enjoy some silly thoughts.
Have a bowl of soup or a cup of tea. 
Less talking and more doing. 
Get up, dress up, and show up. 
Observe nature carefully and respectfully.
Visit your public library and borrow some beautiful books. 
Be less self-centered and selfish. 
A spiritual advisor, rituals, or religious beliefs can sometimes help.
Love expands your horizons of caring and happiness. 
Accept the fact that some things are broken and can't be fixed.
Memorize and inspirational saying, prayer, poem or quote. 
Call or visit a sick person. 
Play a game. 

By Mike Garofalo
Valley Spirit Center
Red Bluff, California  

How to Live a Good Life: Advice from Wise Persons

Ways to Lift Your Spirits (3 pages, PDF Format)

Virtues and Good Character

Fitness and Well-Being