Reading Recommendations

Books that I am currently reading:

365 Days of Walking the Red Road: The Native American Path to Leading a Spiritual Life Every Day. By Terri Jean. Avon, Massachusetts, Adams Media Corp., 2003. 360 pages. ISBN: 1580628494. A collection of quotations arranged by the days of the year. Includes facts and biographies pertinent to Native American culture.

The Long Road Turns to Joy: A Guide to Walking Meditation. By Thich Nhat Hanh. Berkeley, California, Parallax Press, 1996. Revised edition. 74 pages. ISBN: 093807783X.

Chi Walking: The Five Mindful Steps for Lifelong Health and Energy. By Danny Dreyer and Katherine Dreyer. New York, Simon and Schuster, A Fireside Book, 2006. Index, 258 pages. ISBN: 0743267206.

Mount Analogue. A Tale of Non-Euclidian and Symbolically Authentic Mountaineering Adventures. By René Daumal. Translated from the French by Carol Cosman. Woodstock, New York, Overlook Press, Tusk Ivories, 2004. 120 pages. ISBN: 1585673420.

Food for Solitude: Menus, Meditations to Heal Body, Mind and Soul. By Francine Schiff. Rockport, Massachusetts, Element Press, 1992. 271 pages. ISBN: 1852301813.

Websites that I enjoyed visiting:

Center for Contemplative Mind in Society

Tai Chi Heartworks

Dynamic Balancing Tai Chi

A Butterfly Flaps Its Wings Notes on the Way

Internal and/or External

"The most basic and important difference between internal and external martial arts is the method of generating power or "jing" (manifest energy). At the root fundamental level, the most important factor which qualifies an art as internal is the use of what the Chinese call "complete," "unified" or "whole body" power (jengjing). This means the entire body is used as a singular unit with the muscles of the body in proper tone according to their function (relaxed, meaning neither too tense nor too slack). Power is generated with the body as a singular unit, and the various types of energies (jing) used are all generated from this unified power source.

The external martial arts, although engaging the body as a whole in generating power sequentially, do not use the body in a complete unit as do the internal martial arts. The external styles primarily use "sectional power" (ju bu li), which is a primary reason they are classified apart from the internal arts. A variation of this sectional power in the external arts is the special development of one part of the body as a weapon (iron palm, iron broom, etc.). The internal tends to forego these methods in favor of even development of the whole body, which m turn is used as a coherent unit.

Xing Yi Quan, Tai Ji Quan and Ba Gua Zhang all have unified body motion as their root; hence, they are internal styles. However, since each of these styles emphasizes different expressions of this unified power, they are not the same style.

- Tim Cartmell, Internal vs. External Martial Arts

Working in the Garden

"Man was not made to rust out in idleness. A degree of
exercise is as necessary for the preservation of health,
both of body and mind, as his daily food. And what
exercise is more fitting, or more appropriate of one who
is in the decline of life, than that of superintending a
well-ordered garden? What more enlivens the sinking
mind? What is more conducive to a long life?"
- Joseph Breck

Green Way Wisdom - Work


Woking on a new fence to increase the
size of the kitchen garden by 33%.

This is Gardening Kung Fu - skills acquired by long hours of hard work.

Unhurried When Hurried

"To be able to be unhurried when hurried;
To be able not to slack off when relaxed;
To be able not to be frightened
And at a loss loss for what to do,
When frightened at at a loss;
This is the learning that returns us
To our natural state and transforms our lives."
- Liu Wenmin

"I you want to follow the doctrine of the One,
Do not rage against the World of the Senses.
Only by accepting the World of the Senses
Can you share in the True Perception."
- Seng-ts'an

Zen Poetry An extensive collection of quotations and sayings, guides, bibliographies, links and resources. Compiled and indexed by Michael P. Garofalo.

Feedback from Readers - May 2006

"Hi Michael, I bow to your work! It is truly amazing. It amazes me all the more for a special reason: in the 90s I published a novel titled "Rabenwelt (Raven World)" in German, and a key character there is a Hawaiian-Korean "Zen Gardener" called Mr. "I am just a simple gardener" Makani. When I started browsing your website, I really felt moved and thought: hell - Master Makani has his own website now. Really beautiful and great work! Keep going! Kind regards from Germany."
- Stefan Thiesen, 5/1/06
Mind Quest

"I stumbled on the site in search of arbors. What a delight! So friendly. Thanks for sharing. I'm a native daughter transplanted to Pahrump, NV. Desert landscaping and gardening is by trial and error. Loving the sun however, after living a number of years in Washington state."
- Kay Turner, 5/12/06


"I was a student of Cheng Man-ch'ing's son Patrick in New York City in 1971 and 1972. I would like to contact Patrick. I would also like to thank you for your website. I live in Portland, Oregon and often travel to the Bay area. I will stop next time and take a class if it is possible to drop in. I play the bass fiddle and would like to link your site to my teaching materials. Thank you for your fine work. Best wishes!"
- Glen Moore, 5/22/06


"Walking Meditation Resources is an exhaustive resource for walking and standing meditation."
- Graham English, Intergral Conversations, 5/26/06

Principles of Integrative Medicine

"The Principles of Integrative Medicine, are, according to Dr. Andrew Weil:

* A partnership between patient and practitioner in the healing process.

* Appropriate use of conventional and alternative methods to facilitate the body’s innate healing response.

* Consideration of all factors that influence health, wellness and disease, including mind, spirit and community as well as body. A philosophy that neither rejects conventional medicine nor accepts alternative therapies uncritically.

* Recognition that good medicine should be based in good science, be inquiry driven, and be open to new paradigms.

* Use of natural, effective, less-invasive interventions whenever possible.

* Use of the broader concepts of promotion of health and the prevention of illness as well as the treatment of disease.

* Training of practitioners to be models of health and healing, committed to the process of self-exploration and self-development.


Dr. Weil on Healthy Aging

Walk in Silence

"Start out walking a little faster than normal, and gradually slow down to a normal walking speed, and then continue to slow down until you start to feel artificial or off balance. Speed up just enough to feel comfortable, physically and psychologically. At first you may need to walk fairly fast to feel smooth in your gait, but with practice, as your balance improves, you should be able to walk more slowly. Be mindful of your breathing, without trying to control it. Allow the breath to become diaphragmatic if possible, but always make sure your breathing feels natural, not artificial. Allow the breath to become circular, and fluid.

Walk with 'soft vision' allowing the eyes to relax and focus upon nothing, while aware of everything. Smile softly with your eyes. Gradually allow the smile to spread from your eyes to your face and throughout your body. This is called an "organic smile" or a "thalamus smile". Imagine every cell of your body smiling softly. Let all worry and sadness fall away from you as you walk.

Walk in silence, both internal and external. Be mindful of your walking, make each step a gesture, so that you move in a state of grace, and each footprint is an impression of the peace and love you feel for the universe. Walk with slow, small, deliberate, balanced, graceful foot steps."
- Charles MacInerney, Walking Meditation

Walking on the Earth

"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

Meditation and Walking

"In summary, the walking process involves four stages: lifting, raising, shifting, and dropping. Your inhalation is coordinated with the lifting movement of the heel of your foot and your exhalation with keeping your foot lifted, while your toes are still touching the ground. Your inhalation is coordinated with the raising and shifting movements and your exhalation with the dropping of your foot. While you are coordinating your breath with your physical movements, remember to pay bare attention to what is taking place; avoid making judgments, decisions, or comments.

Observe the impermanent nature of your walking experience: the intention that precedes each movement, the movement itself, and every breath which rises and falls from moment-to-moment. When your mind shifts to another object of awareness, focus on seeing that it is also impermanent. Then, gently but firmly, place your attention back on your walking movements, coordinating them with your breath."
- Matthew Flickstein, Journey to the Center: A Meditation Workbook.
Boston, Wisdom Publications, 1998. pp.127-132.

I've added a number of new links to the webpage on Walking Meditation

Walking Meditation Resources

Cloud Hands Website

George Xu's Summer Taijiquan Training Camp

George Xu and Master Yun Yin Sen at Summer Training Camp at La Honda, Santa Cruz Mountains, near San Francisco, California.

June 13-18, 2006, Tuesday through Sunday.

Liu He Ba Fa, 10 Animal Xing-Yi, Chen Style Taiji, Push Hands

Master Yun Yin Sen started internal arts in Yang Style Taiji. Since 1980 he studied with Zhang Chang Xin in 6 Harmony-8 Method, Liu He Pa Fa and Yi Quan Zhang Zuang (post standing). Zhang Chang Xin was one of the top students of Wu Yi Hui, founder of the form. Also since 1882 he studied with Han Qiao (Han Jiao), Lu Gui Yao, Liang Qi Zhong, all masters of 6 Harmony-8 Method (more). In 1992 he became Anhwei Province 6 Harmony-8 Method Association Secretary and is now President. In 1997 he received the government sports association second degree master's certificate. From 1979-2005 he has been been invited to performances and lectures internationally, very active in the world. 1999 to Russia, 2002 to London and 2003 to England.

I look forward to attending this training camp. I'm training extra to be in excellent physical condition for this 6 day training camp.

Walking the Circle - Bagua

Ba Gua Chang by Paul Cavel

"Energy exercises can de divided into two categories- 'Post-Birth' and 'Pre-Birth'. Post birth practices deal with developing the chi that you gain after leaving the womb that generated by breathing, eating, sleeping, and normal exercise, whereas pre-birth practices focus on generating the chi that you receive from the cosmic forces whilst in the womb. This pre-birth chi is incredibly strong and s responsible for giving a body abundant health and flexibility. When these pre-birth exercises are used correctly they can be used to heal disease, make a weak person strong, to restore elasticity to old, hard or scar tissue and to return the body to the state of a new-born baby, with the control and understanding of an adult.

Walking the circle and repeatedly changing direction is the basic Ba Gua pre-birth chi practice and it is here that you tune into, open, heal, upgrade and strengthen all of your body's soft tissue, joints, fluids, organs, bones, systems, and sub systems.

This takes time, energy, and practise and how far one takes this work depends upon the individual's intelligence, commitment and the effort that he or she can give to this ancient and profound Art. It is considered an Art because you can never make a perfect movement-it can always be improved. Also, because to watch the continuous circling, spiralling movements is a pleasure to the eyes."

Walking Meditation Resources

The following webpages provide bibliographies, links, resources, quotes, notes, and mehtods for meditation while walking or standing:

Walking Meditation

Walking Quotations

Bagua: Circle Walking

General Index to the Cloud Hands Website

Standing Meditation, Zhan Zhuang, Standing Like a Post

Standing Meditation - General

Walking the Labyrinth

Symbolism of the Staff

"The staff (Danda) is symbolic for the spine supporting the body. Since man's emergence for the animal kingdom he has walked erect. The levels of consciousness are in the spine where the life force is dominant. The base of the spine [Muladhara Cakra] is the place where the Kundalini Energy (Divine Coiled Serpent0 is located.
Khatvanga (Staff with Skull on Top) is symbolic of a pure or empty mind, one which is free from preconceived ideas which block the way for new perceptions, particularly Divine insight, that is, insight by intuition during meditation, reflection or quietness. In contrast to the perconceived ideas stands true knowledge, which is knowing from personal experience. Information is often mistaken for knowledge. The skull is mounted on a staff (the spine). The Kundalini Energy can then rise in the Sahasrara. The flow of the Divine energy through the staff or spine, into the empty skull, the mind free of preconceived ideas, is an experience that shakes one's whole foundation."
- Kundalini: Yoga for the West. By Swami Sivananda Radha. Timeless Books, 1978. p.41

Staff Weapons

The Wikipedia Encyclopedia has a nice index to articles
on pole weapons.

Also, I have prepared an extensive index to books, magazine articles, and websites on the topic of staff weapons. It is the most popular webpage on the Cloud Hands website.

Related terms include:
Staff, Stave, Jo, Bo, Gun, Cudgel, Cane, Pole, Stick, Walking Stick, Shillelagh, Baton, Rod, Club, Short Staff, Bat, Mace, Spear, Scepter, Crook, Crosier, Wizard's Staff, Shepherd's Staff, Ahlspiess, Arbir, Barchi (lance), Bardiche, Bec de Corbin, Bill, Bisento, Bo. Brandistock, Bâton français, Chacing staff, Dagger-axe, Danish axe, Falx, Fauchard, Flax, Footman's lance, Glaive, Guan dao, Guisarme, Gun (staff), Halberd, Hanbo, Hasta (spear), Horseman's pick, Ji (halberd), Kontos, Lance, Lochaber axe, Lucerne hammer, Man catcher, Mattock, Maul, Military fork, Nagamaki, Naginata, Otsuchi, Ox tongue, Partisan, Pike, Plançon a picot, Pollaxe, Qiang (spear), Quarterstaff, Ranseur, Rhomphaia, Roundhead, Sarissa, Soliferrum, Spear, Spetum, Spontoon, Tabar Zin, Taiaha, Tanjo, Tepoztopilli, Tetsubo, Trident, Voulge, War hammer, War scythe.

Energy Is ...

"Goals provide the energy source that powers our lives. One of the best ways we can get the most from the energy we have is to focus it. That is what goals can do for us; concentrate our energy."
- Denis Waitley

"Our energy is in proportion to the resistance it meets."
- William Hazlitt

"Life begets life. Energy begets energy. It is by spending oneself that one becomes rich."
- Sarah Bernhardt

Energy - Quotations