Look Down

New Ways of Seeing



Reflections in puddles along Kilkenny Way.


Take some time to look at the ground while you walk, stand or sit.

Eighty Eight Ways of Walking



Mushrooms under the pine and cypress trees in my front yard.

Ways of Walking

Walking Meditation

Last night, around 7 pm, the moonrise was spectacular.  The moon was very large and very yellow and brilliant.

Lately, we have had very nice warmer weather with very clear blue skies.  I can see Mt. Shasta clearly to the north, 100 miles away.

Following the Good Man

"A good traveler has no fixed plans
and is not intent upon arriving.
A good artist lets his intuition
lead him wherever it wants.
A good scientist has freed himself of concepts
and keeps his mind open to what is.
Thus the Master is available to all people
and doesn't reject anyone.
He is ready to use all situations
and doesn't waste anything.
This is called embodying the light. 
What is a good man but a bad man's teacher?
What is a bad man but a good man's job?
If you don't understand this, you will get lost,
however intelligent you are.
It is the great secret."
-   Translated by Stephen Mitchell, 2006  
     Dao De Jing, Chapter 27


Lao Tzu (Laozi), circa 500-300 BCE
Tao Te Ching (Dao De Jing), Classic of the Way and Virtue

 

Cloud Hands Website Index

Over the past decade, as I have prepared webpages on Taijiquan and Qigong topics of interest to me, I have added a link to the new webpage to my index:  Alphabetical Index to the Cloud Hands Website. 

Likewise, my interests in Gardening are indexed at the Alphabetical Index to the Spirit of Gardening Website.

We spent this past weekend gardening and making home improvements.  Plenty of pruning roses, pruning shrubs, raking, fertilizing, and doing typical winter gardening chores.  Raking up the pecan leaves, as shown in the photo below, was a time consuming chore. The large evergreen trees to my left side are beautiful bay laurel trees - one of my favorite trees. 
    

I also worked this past weekend on the The Magic Pearl: A Medicine Ball Exercise Routine Based on Chinese Sources.

Medicine Ball Exercises

Yang and Chen Tai Chi Ball, Chi Kung Ball Exercises
   

Heedfulness in Beginnings

"Tackle difficulties when they are easy,
Accomplish great things when they are small.
Handle what is going to be rough   
    when it is still smooth.  
Control what has not yet formed its force. 
Deal with a dangerous situation while it is safe. 
Manage what is hard while it is soft. 
Eliminate what is vicious
    before it becomes destructive. 
This is called "attending to great things at small beginnings.
A tree so big it can fill the span of a man's arms
    grows from a tiny sprout. 
A terrace nine stories high 
    rises from a shovel-full of earth.  
A journey of a thousand miles
    begins with a single step. 
Thus, one of integral virtue
    never sets about grandiose things,
    yet is able to achieve great things. 
Lightly made promises inspire little confidence.
Making light of things at the beginning,
    one will meet with failure in the end. 
Being prepared for hardship,
    one will not be overcome by it.
In handing their affairs, people often ruin them
    just as they are on the verge of success. 
With heedfulness in the beginning
    and all the way through to the end,
    nothing is ruined."
-  Translation by Hua-Ching Ni, 1979. 
    The Complete Works of Lao Tzu: Tao Teh Ching and Hua Hu Ching.

Lao Tzu (Laozi), circa 500-300 BCE
Tao Te Ching (Dao De Jing), Classic of the Way and Virtue

Tai Chi Chuan, Qigong, and Yoga Classes in 2011 - Mike Garofalo

Current 2011 Taijiquan and Qigong Class and Practice Schedule
Michael P. Garofalo, Instructor
Red Bluff, Northern California

Outdoors, Monday, 7:00 - 8:30 am, Valley Spirit Taijiquan Center
Indoors, Mondays, 5:30 - 7:00 pm, Tehama Family Fitness Center
Outdoors, Friday, 7:00 - 8:30 am, Valley Spirit Taijiquan Center
Indoors, Saturday, 9:30 - 11 am, Tehama Family Fitness Center
Outdoors, Sunday, 7:00 - 8:30 am, Valley Spirit Taijiquan Center

We practice the Yang Style of Taijiquan (24 Form and 108 Form), 32 Sword Form and Eight Immortals 36 Cane Form in the Yang Style of Taijiquan, the Chen Taijiquan 18 Form.

Instructor: Michael P. Garofalo, M.S.


Cloud Hands Blog
Cloud Hands Website
Valley Spirit Taijiquan Curriculum, Class Schedules
Tai Chi Class Information

Current 2011 Yoga Class Schedule
Mike Garofalo, Instructor
Red Bluff, Northern California


Yoga Class, Tuesdays, 5:30 - 6:45 pm, Tehama Family Fitness Center
Yoga Class, Thursdays, 5:30 - 6:45 pm, Tehama Family Fitness Center
Yoga Class, Saturdays, 11:15 am - 12:30 am, Tehama Family Fitness Center

Yoga Information
Yoga Class Information

Beginning Tai Chi Class 2011

Beginning Qigong Class

Subtle, Mysterious, Profound, Expressive

Tao Te Ching, Chapter 15
Dao De Jing: Classic of the Way and Virtue

"The ancient masters were subtle, mysterious, profound, responsive.
The depth of their knowledge is unfathomable.
Because it is unfathomable,
All we can do is describe their appearance.
Watchful, like men crossing a winter stream.
Alert, like men aware of danger.
Courteous, like visiting guests.
Yielding like ice about to melt.
Simple, like uncarved blocks of wood.
Hollow, like caves.
Opaque, like muddy pools.
Who can wait quietly while the mud settles?
Who can remain still until the moment of action?
Observers of the Tao do not seek fulfillment.
Not seeking fulfillment, they are not swayed by desire for change."  
-   Translated by Gia-fu Feng and Jane English, 1989

Chen T'ai Chi Ch'uan Short Form of Master Chen Zhenglei

I really enjoy practicing this short form of 18 movements.  There are many good books and instructional DVDs available for learning this beautiful Taijiquan form. 

Check out my notes on the subject at my webpage:  Chen T'ai Chi Ch'uan Short Form of Master Chen Zhenglei

Saying Goodbye to Rowdy

My faithful dog, Rowdy, passed away this week.  Old age, anemia, and inflamed hips were all too much for the big guy. 

He was a big friend, a powerful Rottweiller breed.  He was my favorite dog.  He always hung out with me when I was outdoors.  We had many a pleasant "talk" together. The photo below shows us resting one hot summer day. 

“The greatest pleasure of a dog is that you may make a fool of yourself with him and not only will he not scold you, but he will make a fool of himself too.”
- Samuel Butler

“If dogs are not there, it is not heaven.”
-  Elisabeth M. Thomas   

“Dogs lives are too short.  Their only fault, really.”
-  Carlotta Monterey O’Neill

I buried Rowdy near where I buried my other two dogs: Oreo and Chelsea. 
He will also get a concrete paver memorial headstone. 

Chen Tai Chi Broadsword (Dao) Form

I keep my notes on the subject of the Chen Taijiquan Broadsword 23 Movement form on my Cloud Hands Blog. 

I am still doing the form slowly in movements I am just learning.  For those movements I already know I am speeding up the movements. 

I am learning the form using: 
Chen Style Single Broadsword.  Instruction by Master Jesse Tsao.  Sample   Instructional DVD and VHS formats, 50 minutes.  $39.95 US.  "This routine is short and refined with clear applications.  It reflects the characteristics of Chen Style Tai Chi, combining softness with hardness and slowness with quickness; dodging and yielding with agile movements, cutting and hacking with great speed.  Master Tsao presents demonstrations both in front and back view of the whole routine.  He teachers step-by-step in slow motion, in English.  There are plenty of repetitions in both front and back view in his detailed teaching."   Each movement is taught in detail with front and side views.  Nice lush backyard setting for instruction.  Good sound and volume.  The form is taught in 4 lessons of about six movements per lesson.  After each lesson the movements are shown multiple times, from different angles including back views, in normal and slow speeds, in a nice setting by the ocean. The entire form is demonstrated in normal and slow speeds. VSCL.   

Animal Frolics Qigong, Wu Qin Xi

I've added some new information and links to my webpages on the Five Animal Frolics Qigong. 

In the winter months I practice the Bear Frolic a bit more often. 

 "In addition to the key points of Qigong exercise, the Frolics of the Five Animals require attention to the following points:
1.  Integration of Form and Mind
2.  Flexible and Circular Movement 
3.  Slow and Fast Movement  [The Bear's movement is slow and steady.]
4.  Heaviness, Stability and Subtlety 
5.  Softness and Toughness  
6.  Order of the Frolics  [The Bear movement is done first in the series: bear, deer, tiger, monkey, and crane.] 
7.  Coordination of Movements with Respiration 
8.  Three-way Stability 
9.  Preparation  
10.  Conscientiousness 
11.  Perseverance in Practice  
-   Jiao Guorui, Qigong Essentials for Health Promotion, 1988, pp. 193-195  

Be sure to take a look at:
Bear Frolic.  UTube Video, 2:08 Min.  Performed by Anson Rathbone, 2007.  As taught by Deguang at NESA's Medical Qigong Class.  

 

Tai Chi Ball Routine of Master Chen Qing Zhou

My webpage on Taiji Ball, Medicine Ball, and Qigong Ball exercises is now at the Valley Spirit Qigong website. 

You can view a complete demonstration of the Tai Chi Ball Routine, 18 Movements, as taught by the Chen Style Taijiquan Master, Chen Qing Zhou, 1933-.  The Xinggong Taiji Ball Routine is on UTube.

It is very important for us to note that Master Chen Qing Zhou practices the Tai Chi Ball Qigong routine with a black steel ball weighing 13 Kg (28.6 Pounds). This is strength training as well as internal training.

Taijiquan Ball, Medicine Ball Exercises

Taiji Sphere in 18 Postures
Tai Chi Ball.  Instruction by Master Chen Qing Zhou. 
Instructional DVD, 60 minutes.  Mandarin with English subtitles. 
Master Chen Qingzhou uses a 13Kg (28.6 Pound) Black Metal Ball

1.  Draw Up the Sphere 

2.  Na Zha Explores the Sea (Left Side)

3.  Na Zha Explores the Sea (Right Side)  

4.  Cover the Moon (Left Side)  

5.  Cover the Moon (Right Side) 

6.  Tyrant Raises the Censer

7.  Wei Tuo Offers the Rod  

8.  Lion Rolls the Ball  

9.  Lure the Spider Into the Cave   

10.  Support a Thousand Pounds (Left Side) 

11.  Pearl Returns to Its Nest  

12.  Wei Tuo Offers the Rod  

13.  Lion Rolls the Ball  

14.  Lure the Spider Into the Cave 

15.  Support a Thousand Pounds (Right Side) 

16.  Pearl Returns to Its Nest  

17.  Fiery Spider Tempts the Dragon  

18.  Closing

Song of the Taiji Sphere

Training in the 18 methods with the Taiji sphere,
The method never strays from the circles of silk twining. 
Changing in infinite permutations of Yin and Yang energy,
A perfectly round shape is formed internally.

Please refer to my webpage on the subject: 

Medicine Ball Exercises, Taiji Ball:  Links, Bibliography, Instructions, Quotes, Notes

Luohan (Lohan) Qigong

Lately, I have been reading about qigong and martial arts associated with the famous Shaolin Buddhist Temple in Henan Province, China.

One type of qigong that has caught my attention and interest is the Luohan Qigong or 18 Buddha Hands Chi Kung associated with Shaolin Kung Fu and Buddhist Qigong.  There are a few books and instructional DVDs about the Luohan Qigong.

I have collected the notes on my research on the subject and placed them on a webpage:  Shaolin Buddhist Qigong: Luohan Qigong.

Opening and Closing

“The name, given to the month of ‘January’, is derived from the ancient Roman name ‘Janus’ who presided over the gate to the new year. He was revered as the ‘God of Gateways’, ‘of Doorways’ and ‘of the Journey.’ Janus protected the ‘Gate of Heaven’, known as the ‘Lord of Beginnings’, is associated with the ‘Goddess Juno-Janus’, and often symbolized by an image of a face that looks forwards and backwards at the same time. This symbolism can easily be associated with the month known by many as the start of a new year which brings new opportunities. We cast out the old and welcome in the new. It is the time when many reflect on events of the previous year and often resolve to redress or improve some aspect of daily life or personal philosophy.”
- Mysitcal World Wide Web

Oftentimes, New Year's Resolutions are expressed in a affirmative manner indicating what actions will be done on a regular basis in the New Year, e.g., I will walk 3.5 miles four days each week in 2011.  This is akin to opening the door to new ways of being.  In addition, we can also express our resolutions in a negative manner indicating what actions will no longer be done, e.g., I will not smoke at any time in 2011.  This is akin to closing the door on old ways of being.  

"New Year ceremonies are designed to get rid of the past and to welcome the future. January is named after the Etruscan word janua which means door."
- New Year's Customs

January: Quotes, Poems, Lore, Sayings, Garden Chores

Happy New Year

Best wishes to everyone for a happy, health, and prosperous New Year in 2011.

Karen and I visited our children and their families in Portland during both the Thanksgiving and Christmas holiday season.  We enjoyed ourselves a great deal.

I am now walking four days each week for 3.5 miles each walk.  I am now practicing and refining the Chen style Taijiquan short form and the Chen broadsword form.

Today, I took cuttings from 8 fig trees to send to a friend in Indonesia.