Friday, August 19, 2022

Lessons from Paulo Coelho

 I found this information about Paulo Coelho on a recent post to Facebook.  Since I have not read this book, I am unsure as to the correctness of this post.  However, it does fit with the messages of positive psychology and practical philosophy that I have studied by other authors.  

How to Live a Good Life: Advice from Wise Persons
Compiled by Michael P. Garofalo

 

 

10 Top Lessons
From he Book The Alchemist

A book by Paulo Coelho


1. Fear is a bigger obstacle than the obstacle itself

"Tell your heart that the fear of suffering is worse than the suffering itself.

And that no heart has ever suffered when it goes in search of its dreams."

Any new pursuit requires entering uncharted territory -- that's scary. But with any great risk comes great reward.

The experiences you gain in pursuing your dream will make it all worthwhile.


2. What is "true" will always endure

"If what one finds is made of pure matter, it will never spoil. And one can always come back.

If what you had found was only a moment of light, like the explosion of a star, you would find nothing on your return."

~ Truth cannot be veiled by smoke and mirrors -- it will always stand firm.

~ When you're searching for the "right" decision, it will be the one that withstands the tests of time and the weight of scrutiny.


3. Break the monotony

"When each day is the same as the next, it's because people fail to recognize the good things that happen in their lives every day that the sun rises."

~ Gratitude is the practice of finding the good in each day.

~ Life can easily become stagnant, mundane, and monotonous, but that changes depending on what we choose to see.

~ There's always a silver lining, if you look for it.


4. Embrace the present

"Because I don't live in either my past or my future. I'm interested only in the present.

If you can concentrate always on the present, you'll be a happy man."

~ There's no point dwelling in the past and letting it define you, nor getting lost and anxious about the future. But in the present moment, you're in the field of possibility

~ How you engage with the present moment will direct your life.


5. Your success has a ripple-effect

"That's what alchemists do. They show that, when we strive to become better than we are, everything around us becomes better, too."

~ Growth, change, and evolution are weaved into the fabric of reality.

~ Becoming a better version of yourself creates a ripple effect that benefits everything around you: your lifestyle, your family, your friends, your community.


6. Make the decision

"When someone makes a decision, he is really diving into a strong current that will carry him to places he has never dreamed of when he first made the decision."

~ It's easy to get overwhelmed by the unknowns and finer details of your dreams.

~ Actions will flow out of having confidence in your decision; sitting on the fence will get you nowhere.


7. Be unrealistic

"I see the world in terms of what I would like to see happen, not what actually does."

~ Some of the greatest inventions would not have happened if people chose to accept the world as it is.

~ Great achievements and innovations begin with a mindset that ignores the impossible.


8. Keep getting back up

"The secret of life, though, is to fall seven times and to get up eight times."

Because the eighth time could be your breakthrough.

Some of the greatest novels in history were published after receiving hundreds of rejections. Thankfully, those authors never gave up.


9. Focus on your own journey

"If someone isn't what others want them to be, the others become angry.

Everyone seems to have a clear idea of how other people should lead their lives, but none about his or her own."

~ It's easy to be influenced by others, but you'll be miserable if you end up living someone else's life.

~ There's nothing wrong with taking advice and learning from others, but make sure it aligns with your desires and passions.


10. Always take action

"There is only one way to learn. It's through action. 



 

Thursday, August 18, 2022

Heart-Mind Boxing

"Dragon Body - This imaginary beast is common in Chinese fables and folklore. The dragon could fly high, riding the mists, contracting and twisting it's body like a snake through the clouds. Xingyi places high importance on this for every transitional movement in the art should embody the spirit of the dragon, expanding and contracting, striking out with mystical prowess.

Chicken Leg - This is one of the most basic fundamentals of the art of Xingyiquan. A chicken can run very quickly and stop suddenly, keeping it's weight on one leg, ready to peck. Xingyi's five elements all encompass this theory by stepping forward onto one leg before it issues it's strike much like a chicken does. By mastering this, you can advance, retreat, turn and change forms very quickly because the weight is always ready to transfer.

Eagle Claw - While the hands are relaxed and held in gentle curves when in transitional movements, when striking, they must become like the fearless bird of prey's attacking talons, digging and grasping with an iron grip. This is especially seen in the beginning movement of Pi Quan when the hands draw down towards the Dan Tian. This is also very important in Xingyi, for many of the art's applications consist of grabbing with one hand while simultaneously striking with the other.

Bear Shoulders - Bears are large animals that can can generate a great deal of power from their great rounded shoulders. The Xingyi practitioner must mimic this to obtain maximum power in his art. By rounding the shoulders and hollowing the chest, the body actually "gets behind" the arms and hands, so when you strike, the power doesn't come from the arms, but from the whole body.

Tiger's Head Embrace - The tiger is a very regal beast. They are powerful and strong animals that exude the finest and most fearsome aspects of nature. In Xingyi, the head must be held erect and slightly back, but spiritually, it must also capture the imposing manner of the tiger, letting it's blank cunning show in your eyes and it's ability to pounce.

Xonghua Xinyiquan

Xing Yi Quan (Hsing I Chuan): Bibliography, Links, Resources, Quotes, Notes. By Mike Garofalo.


Xing Yi Quan Xue: The Study of Form-Mind Boxing.   By Sun Lu Tang.  Translated by Albert Liu.  Compiled and edited by Dan Miller.  Burbank, CA, Unique Publications, 2000.  ISBN: 0865681856.  312 pages.  Includes a biography of Sun Lu Tang (pp.1-41) by Dan Miller.  The work was encouraged and supported by Sun Jian Yun, and an interview with her is included.  Translations by Tim Cartmell, Gu Feng Mei, and Huang Guo Qi.  This original book was first published in 1915.  It was the first book ever published that integrated Chinese martial arts with Chinese philosophy and Daoist Qi cultivation  theories.  The book includes many photographs of Sun Lu Tang.  








"Of the three internal arts, Xing Yi is probably the most straightforward to understand in terms of practical fighting applications. Grandmaster Sun, however, believed that the most important reason to practice martial arts was the improvement of one's health; developing fighting ability was merely of secondary importance. Sun himself certainly benefited in both respects. In 1933, at the age of 73 and shortly before his death, Sun was examined by a physician and found to have the body of a 40-year old. Furthermore, throughout his life he was an awesome fighter: He worked as a professional bodyguard, taught martial arts at the Presidential Palace, and never lost a challenge match.
Certain health benefits of Xing Yi training are obvious. It is a low-impact exercise requiring little jumping, few low stances, and smooth rather than ballistic movements. As Sun notes in his book, it can be practiced by anyone, both the young and old, and the sick and infirm. Healthy people will grow stronger, while those with a disease will recover their health. However, in addition to the external physical benefits, Xing Yi practice offers a sophisticated system of internal energy training that stimulates the major energetic pathways within the body.At the core of Sun Lu Tang's Xing Yi Quan system is the 12 animals set. This set consists of 12 lines of movements, each emulating the fighting techniques of the 12 animals that come from heaven and earth. These are the Dragon, Tiger, Monkey, Horse, Water Lizard, Chicken, Sparrow Hawk, Swallow, Snake, Tai Bird, Eagle, and Bear. Regular practice of the 12 animals set benefits the practitioner both externally and internally. Externally, one learns the physical characteristics of each animal-the explosive power of the tiger, or the strength of the bear, for example. Internally, each animal form stimulates the internal energy, or Qi, in a particular and beneficial manner. The remainder of this article describes both the energetic work and the fighting applications of four of the animal forms: the Dragon, Tiger, Eagle, and Bear."
-  Justin Liu, 
 Cultivation and Combat: The Fighting Animals of Xing Yi Quan.




Wednesday, August 17, 2022

Dào Dé Jing en Español

 

Tao Te Ching en Español

Dao De Jing (Tao Te Ching) in Spanish 

Daodejing 81 Website

Tao Te Ching by Lao Tzu
Dao De Jing by Laozi
Concordance, Selected Translations, Bibliography, Commentaries


Compilation and Indexing by Michael P. Garofalo



For Each of the 81 Chapters:

25 English Translations
5 Spanish Translations
Chinese Characters
Pinyin & Wade-Giles
Concordance
Bibliography & Links
Directory
Commentary
Chapter Indexes

 
Daodejing 81 Website

Concordance to the Tao Te Ching

Daodejing 81 Website

English Language Versions of the Tao Te Ching - Translator's Index


Spanish Language Versions of the Dao De Jing

Chapter Index to the Tao Te Ching

Thematic Index to the Tao Te Ching


Ripening Peaches: Taoist Studies and Practices


Taoism: A Bibliography


An Old Philosopher's Notebooks

Cloud Hands Blog Posts About the Daodejing


How to Live a Good Life: Advice from Wise Persons



Tao Te Ching
 Chapter Number Index


Standard Traditional Chapter Arrangement of the Tao Te ChingChapter Order in Wang Bi's Daodejing Commentary in 246 CE
Chart by Mike Garofalo
Subject Index
 
12345678910
11121314151617181920
21222324252627282930
31323334353637383940
41424344454647484950
51525354555657585960
61626364656667686970
71727374757677787980
81






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 7, Tao Te Ching by Lao Tzu




Tao Te Ching, Chapter 1

Dao De Jing, Laozi
Chapter 1


"Existence is beyond the power of words
To define:
Terms may be used
But are none of them absolute.
In the beginning of heaven and earth there were no words,
Words came out of the womb of matter;
And whether a man dispassionately
Sees to the core of life
Or passionately
Sees the surface,
The core and the surface
Are essentially the same,
Words making them seem different
Only to express appearance.
If name be needed, wonder names them both:
From wonder into wonder
Existence opens."
-  Translated by Witter Bynner, 1944, Chapter 1

"The way that can be spoken of
Is not the constant way;
The name that can be named
Is not the constant name.
The nameless was the beginning of heaven and earth;
The named was the mother of the myriad creatures.
Hence always rid yourself of desires in order to observe its secrets;
But always allow yourself to have desires in order to observe its manifestations.
These two are the same
But diverge in name as they issue forth.
Being the same they are called mysteries,
Mystery upon mystery -
The gateway of the manifold secrets."
-  Translated by D. C. Lau, 1963, Chapter 1 


"The Tao that is the subject of discussion is not the true Tao.
The quality which can be named is not its true attribute.
That which was before Heaven and Earth is called the Non-Existent.
The Existent is the mother of all things.
Therefore doth the wise man seek after the first mystery of the Non-Existent, while seeing in that which exists the Ultimates thereof.
The Non-Existent and Existent are identical in all but name.
This identity of apparent opposites I call the profound, the great deep, the open door of bewilderment."
-  Translated by Walter Gorn Old, 1904, Chapter 1

"Nature can never be completely described, for such a description of Nature would have to duplicate Nature.
No name can fully express what it represents.
It is Nature itself, and not any part or name or description abstracted from Nature, which is the ultimate source of all that happens, all that comes and goes, begins and ends, is and is not.
But to describe Nature as "the ultimate source of all" is still only a description, and such a description is not Nature itself.
Yet since, in order to speak of it, we must use words, we shall have to describe it as "the ultimate source of all."
If Nature is inexpressible, he who desires to know Nature as it is in itself will not try to express it in words
Although the existence of Nature and a description of that existence are two different things, yet they are also the same.
For both are ways of existing.
That is, a description of existence must have its own existence, which is different from the existence of that which it describes.
And so again we have to recognize an existence which cannot be described."
-  Translated by Archie J. Bahm, 1958, Chapter 1   



道可道, 非常道.
名可名, 非常名.
無名天地之始.
有名萬物之母.
故常無, 欲以觀其妙.
常有, 欲以觀其徼.
此兩者, 同出而異名.
同謂之玄.
玄之又玄.
衆妙之門.

-  Chinese characters, Tao Te Ching, Chapter 1



tao k’o tao, fei ch’ang tao.
ming k’o ming, fei ch’ang ming.
wu ming t’ien ti chih shih.
yu ming wan wu chih mu.
ku ch’ang wu, yü yi kuan ch’i miao.
ch’ang yu, yü yi kuan ch’i chiao.
tz’u liang chê, t’ung ch’u erh yi ming.
t’ung wei chih hsüan.
hsüan chih yu hsüan.
chung miao chih mên.
-  Wade Giles Romanization, Tao Te Ching, Chapter 1  



"The Tao that can be trodden is not the enduring and unchanging Tao.
The name that can be named is not the enduring and unchanging name. 
Conceived of as having no name, it is the Originator of heaven and earth;
Conceived of as having a name, it is the Mother of all things.  
Always without desire we must be found,
If its deep mystery we would sound;
But if desire always within us be,
Its outer fringe is all that we shall see.  
Under these two aspects, it is really the same;
But as development takes place, it receives the different names.
Together we call them the Mystery.
Where the Mystery is the deepest is the gate of all that is subtle and wonderful."
-  Translated by James Legge, 1891, Chapter 1 



"The Tao that can be spoken of is not the constant Tao.
The name that can be named is not the constant name.
The nameless is the beginning of life.
It is the mother of the ten thousand things.
Remove your desires and you will see the mystery.
Be filled with desire
And you will see only the manifestation.
These two are the same
yet, they diverge in nature
as they issue forth.
Being the same, they are the source
but the source remains a mystery.
Mystery upon mystery,
The gateway of Tao's manifold secrets."
-  Translated by Kari Hohne, 2009, Chapter 1




"Camino que se puede describir de manera articulada
     no es el Camino Invariable.
El nombre que se puede decir en voz alta
     no es el Nombre Invariable.
Con la boca cerrada y las cosas sin definir,
     estás al principio del universo.
Si haces definiciones, eres la medida de toda la creación.
Así, estando siempre sin deseo,
     miras en lo hondo de lo trascendente.
Albergando constantemente el deseo,
     todas las cosas que te rodean te estorban la vista.
Estos dos entran en el mundo semejantes,
     pero sus nombres son diferentes.
Semjantes, se llaman profundos y remotos.
Profundos y remotos y más aún:
Esta es la puerta de todos los misterios."
-  Translated by Alejandro Pareja, 2012, based upon the William Scott Wilson translation into English, Capítulo 1


"Tao called Tao is not Tao.
Names can name no lasting name.
Nameless: the origin of heaven and earth.
Naming: the mother of ten thousand things.
Empty of desire, perceive mystery.
Filled with desire, perceive manifestations.
These have the same source, but different names.
Call them both deep - Deep and again deep: the gateway to all mystery."
-  Translated by Stephen Addis and Stanley Lombardo, 1993, Chapter 1  
 

"The Way that can be told of is not an Unvarying Way;
The names that can be named are not unvarying names.
It was from the Nameless that Heaven and Earth sprang;
The named is but the mother that rears the ten thousand creatures, each after its kind.
Truly, “Only he that rids himself forever of desire can see the Secret Essences”;
He that has never rid himself of desire can see only the Outcomes.
These two things issued from the same mould, but nevertheless are different in name.
This “same mould” we can but call the Mystery, Or rather the “Darker than any Mystery”,
The Doorway whence issued all Secret Essences."
-  Translated by Arthur Waley, 1934, Chapter 1 
 


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.  In 2020, I will be improving the indexing.  

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


Chapter 1, Tao Te Ching by Lao Tzu

Concordance for 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  







Tuesday, August 16, 2022

Cliffs by the Pacific Shores

                                                            By Michael P. Garofalo


"The endless High Steep Cliffs all along the Sea—

striking, dramatic, and dangerous to me.

Haystack Rock, Morro Rock, Three Arch Rocks;

Islands, Sea-Stacks and Big Rocks alone.

Neahkahnie Mountain, basalt dome,

Throne of the Great Spirit, God's Home.

On Cone Mountain, the Los Vigilantes Oscuros,

hide in the twisted trees;

wanting to see but not to be seen.

Mary's Peak, Tcha Timanwings

Kalapuya People's Place of Spiritual Beings.

Cruising on 1, along the steep cliffs

near Bixby Bridge - Iconic Cali at the Edge. 

Mt. Ranier, Tacoma, Mother of Waters,

a glacier topped stratavolcano,

spewing lava for a million years.

Tacoma:

Even Before the Trees Came,

Home to Thunderbirds.

Home before HumanKinds."






  By Michael P. Garofalo

Travels on US Highway 101 & 1
West Coast Snapshots & Snippets

Haiku, Short Poems, Photos, Quatrains
Graphics, Docu-Poems, Concrete Poems


Monday, August 15, 2022

Gardening Chores
















From 1998 until 2017 I enjoyed gardening on our five acre home in Red Bluff, North Sacramento Valley, California.  The photos above were taken in April of 2017, the month we moved to Vancouver, Washington.  



"Crouchers move through a garden at a stoop: naming, gasping, horraying, admiring or coveting plants; Gapers saunter, smiling or sighing at what they find, succumbing to an intangible beatitude that takes them for a brief escape into another dimension.  Both sorts of gardener are besotted; both get their hands dirty; think and talk gardening; but on the threshold of another's garden, each use a different set of whiskers."-  Mirabel Osler, Gapers and Crouchers

Sunday, August 14, 2022

Summertime Gardening

Repost from August 2015:

This past week, the daytime temperatures have ranged from 95-105F, humidity under 30%, gentle breezes, and terrible air quality due to the many fires west of us in the Yolly Bolly mountains and Trinity range.  Three fire fighters have lost their lives while battling these terrible forest fires.

Our summer garden has been productive this year in terms of tomatoes, peppers, squash, cucumbers, kale, zucchini, herbs, and cantaloupes.

We have been pulling up vegetable plants in our sunny garden that have run their course and are now fading away.

The daytime heat has stressed all the plants despite reasonable watering.

The Spirit of Gardening:  Over 3,500 Quotes, Sayings, Facts, or Poems.  Compiled by Mike Garofalo.

The Month of August























Saturday, August 13, 2022

Basic Tai Chi Chuan Form

My webpage on the Standard 24 Taijiquan Form has been a very popular webpage on the Cloud Hands Tai Chi Chuan Website since 2001.  In the sidebar of this blog, you will find a quick index to this webpage.

Standard Simplified Taijiquan 24 Form. Research by Michael P. Garofalo, M.S. This webpage includes a detailed bibliography of books, media, links, online videos, articles, and resources. It provides a list of the 24 movement names in English, Chinese, French, German and Spanish, with citations for sources of the movement names. It provides detailed descriptions of each movement with black and white line illustrations and photographs. It includes relevant quotations, notes, performance times, section breakdowns, basic Tai Chi principles, and strategies for learning the form. This hypertext document was last last updated in December of 2017.  


The Peking (Bejing) Chinese National orthodox standard simplified 24 movement T'ai Chi Ch'uan form, created in 1956, is the most popular form practiced all around the world. This form uses the Yang Style of Taijiquan.  

There is also a famous short Tai Chi Chuan form, created by Professor Cheng Man-ch'ing in the 1940's.  It has 37 movements in the Yang Style of Taijiquan.

My 24 Form webpage provides many good suggestions for a person learning this basic Tai Chi Chuan Form of 24 movements on their own if there is no Tai Chi class in their area.


I started learning Taijiquan in 1986.  I was taught the Standard 24 Movement T'ai Chi Ch'uan Form in the Yang Style of T'ai Chi Ch'uan.  I learned it from Aikido Sensei Frank McGourick in Whittier, California.  


In 1986, were no books or instructional videotapes on this popular form.  In 2019, there are dozens of books and instructional DVDs, videotapes, UTube demonstrations by women and men, streaming content, and scores of webpages on the subject of the 24 Taijiquan Form.  


Sensei McGourick also taught me the standard Long Form of the Yang Style of Tai Chi Chuan.  You hit the floor a lot in Aikido, it is vigorous, and it is very challenging for anyone, and it was too hard for me.  So, being a man in his 40's, and working 50 hours a week as a library administrator of 22 libraries in the busy and growing San Gabriel Valley, I practiced only Taijiquan and Qigong at the Aikido Ai Dojo in Whittier with Dr. Robert Moore and Sensei McGourick.

The most detailed book that I have seen on the subject of the 24 Form is:
The Yang Taiji 24 Step Short Form: A Step by Step Guide for All Levels
By James Drewe.  London, Singing Dragon Press, 2011.  382 pages, black and white photographs, charts, detailed descriptions, training tips.
 


I give information on many other fine books by other good authors on the Basic 24 Tai Chi Chuan Form in my webpage.  Find books by Andrew Townsend, Cheng Zhao, Foen Tjoeng Lie, Eric Chaline, Le Deyin, etc.

Many persons have told me that their favorite instructional DVD on the 24 Form is: Tai Chi - The 24 Forms  By Dr. Paul Lam.  
I attended Dr. Lam's Tai Chi for Arthritis workshop in Monterey, California; and  later workshops on Sun Tai Chi with other Bay Area teachers.  I am also quite fond of using instructional DVDs by Master Jessie Tsao from San Diego.  


I have played and practiced this form with many different persons and groups over three decades.  The many slight variations are fun to play and observe.  Taijiquan is a very pleasant and satisfying group exercise, dance, marital arts, and choreographed body-mind movements class.  Taijiquan and Qigong provide an excellent fitness class for seniors to help them with aging well.  I have practiced this Basic 24 Form with different groups in the Vancouver and Portland areas, and for many years around Red Bluff, CA.  

At age 74, I can do quite a few repetitions of the form during any day.  I warm up with Qigong and limbering up movements, if needed, before practicing the 24 Form.  I make adjustments necessitated because of my former injuries, falls, surgeries, and decreasing balance skills.  I like to play with the named movement sequences in ways outside of the 24 form choreography, e.g., HsingI type forward drills using Yang postures, changing directions to accommodate indoor practice near furniture, faster movements with intermittent fajing, etc.  I also think about the martial applications of defense or offense, following the Teacher and group members so to achieve a coordinated beauty in the performance style desired, the courtesies and comradeship of the practice team, Taijiquan principles, etc. 

I try my best to try to learn, and relearn, and unlearn.   






"At this period of wushu, the Nanking Central Kuoshu Institute in 1956 tasked the choreography of a Taijiquan routine what would be more suitable for popular dissemination among the masses, in keeping with the government's egalitarian agenda.  The traditional forms were just too long and time consuming to practice, and the traditional methods too arcane and demanding for mass propagation.  The challenge was to reduce the one hundred-odd movements of the traditional Yang Style Taijiquan, prevalent then, to its core, by removing the many repetitive movements as well as the less essential ones.  Thus, the 24-Form Taijiquan set was created.  Instrumental in this simplification effort was Li Tianji (1913-1996) who had been appointed a wushu research fellow at the Institute.  Under official auspices, the 24-Form Taijiquan quickly became the standard form, taught throughout China as part of physical education curriculum in schools and colleges.  It is perhaps the best know Taijiquan form in the world today.  As widespread as it is, the 24-Form is at best an abridged version of the traditional Yang form, a synopsis of the art."
-  C. P. Ong, Taijiquan: Cultivating Inner Strength, 2013, p. 7.  


Lift the head, stand strong and balanced, move gracefully.
Imagine resistance, water boxing, dealing with an opponent, pushing hands.

Be loose and relaxed, avoid over-exertion, use coiling energy.
Keep moving, flowing, shaping yourself in body-mind.
Shoulders down, gentle breathing, dignified bearing.
Stylish, artistic, beautiful, sensuous, dancing, formal.
Yin more than Yang, soft over hard, water over stone, gentle over muscular.
Follow the Teacher, coordinate, create unity, act as one.