Regain Childhood Suppleness

Tao Te Ching (Daodejing) by Lao Tzu (Laozi)
Chapter 10


"While you
Cultivate the soul and embrace unity,
can you keep them from separating?
Focus your vital breath until it is supremely soft,
can you be like a baby?
Cleanse the mirror of mysteries,
can you make it free of blemish?"
- Translated by Victor H. Mair, 1990, Chapter 10


"By patience the animal spirits can be disciplined.
By self-control one can unify the character.
By close attention to the will, compelling gentleness,
one can become like a little child.
By purifying the subconscious desires one may be without fault."
- Translated by Dwight Goddard and Henri Borel, 1919, Chapter 10


"When the intelligent and animal souls are held together in one embrace, they can be kept from separating.
When one gives undivided attention to the vital breath, and brings it to the utmost degree of pliancy,
He can become as a tender babe.
When he has cleansed away the most mysterious sights of his imagination,
He can become without a flaw."
- Translated by James Legge, 1891, Chapter 10 

"Can you coax your mind from its wandering
and keep to the original oneness?
Can you let your body become
supple as a newborn child's?
Can you cleanse your inner vision
until you see nothing but the light?
Can you love people and lead them
without imposing your will?
Can you deal with the most vital matters
by letting events take their course?
Can you step back from you own mind
and thus understand all things?
Giving birth and nourishing,
having without possessing,
acting with no expectations,
leading and not trying to control:
this is the supreme virtue."
- Translated by Stephen Mitchell, 1988, Chapter 10

Powell's Bookstore Visit

We went to Powell's "City of Books" Bookstore in downtown Portland today.  Along for the trip were the adults: Alicia, Karen, Sean, and I.  We took the children: Katelyn and Makenna (my granddaughters) and their two cousins, Casey and Ryan.  

Everyone enjoyed the bookstore visit.  Powell's is the largest bookstore in the Pacific Northwest.  

Responding to Changing Circumstances

Lately, I have been reading the letters and short essays by the Roman philosopher, Lucius Annaeus Seneca, 4 BCE - 65 CE.  Seneca was a wealthy Roman, influential writer, political advisor, and aristocrat.  Many consider him a Stoic. He grew up in Spain.  Once, he was banished to Corsica for seven years; and, later, ordered to commit suicide by the Emperor Nero.  

"And we ought to make ourselves adaptable.  We should not be partial to a rigid program but pass easily where chance has taken us without shrinking from change or plan or status, provided we do not fall into the vice of fickleness, which is an enemy to repose.  Obstinacy is necessarily anxious and unhappy because Fortune often forces it askew, but fickleness is a more serious fault because it never holds its posture.  Each, inability to change and inability to persevere, is hostile to tranquility.  In any case, the mind must be recalled from externals and focus upon itself.  It must confide in itself, find pleasure in itself, respect its own interests, withdraw as far as may be from what is foreign to it and devote itself to itself; it must not feel losses and must even construe adversity charitably."
-  Seneca, On Tranquility, Section 14, p.99 in the Hadas' translation; online version transleated by Aubrey Stewart.   

Letters from a Stoic. By Seneca. Translated with an introduction by Robin Campbell. Illustrated by Coralie Bickford-Smith. Hardcover Classics Series. New York, Penguin Classics, Reissue Edition, 2015. Index of persons, appendix, notes, 352 pages. ISBN: 978-0141395852. VSCL. 

Seneca The Stoic Philosophy of Seneca: Essays and Letters. By Seneca. Translated with and introduction by Moses Hadas.  New York, W. W. Norton, 1958, 1968. 261 pages. ISBN: 0393004597. VSCL. 

Stoicism: Bibliography, Links, Notes, Quotations, Reflections, Resources.
A hypertext notebook by Michael P. Garofalo.

Personally, I favor the metaphysics and natural philosophy of the Epicureans over the Stoics.  

Aging Well

How to Live a Good Life: Advice from Wise Persons

Let It Go

"To study Tai Chi Chuan means to learn to relax," were his first words to my beginners' class, and it was his constant message.  "Relax.  Let go of all tension, all hardness.  Be soft.  Hardness is the discipline of death; softness is the discipline of life.  So, wherever you identify tension or hardness, let it go.  Relax completely.  This is what it means to study Tai Chi Chuan."

- The words of the Tai Chi Chuan Master Cheng Man-ch'ing, 1967.  Gateway to the Miraculous: Further Explorations in the Tao of Cheng Man-ch'ing.  By Wolfe Lowenthal, p. 41.  


Gateway to the Miraculous: Further Explorations in the Tao of Cheng Man-ch'ing.  By Wolfe Lowenthal.  Berkeley, California, North Atlantic Books, Frog Ltd., 1994.  124 pages.  ISBN: 1883319137.  Wolfe Lowenthal was a student of Cheng Man-ch'ing from 1967-1975; and later taught Taijiquan at the Long River Tai Chi Circle.  VSCL. 

Relax (Sung) in Tai Chi Chuan
Relaxed, Loosened, Soft, Released
Bibliography, Links, Quotes, Notes, Resources, Instructions.
A hypertext notebook by Michael P. Garofalo.

Valley Spirit Taijiquan, Vancouver, Washington

Cloud Hands Taijiquan



"If we want to fold something up, we must first spread it out.
If we want to weaken something, we must first strengthen it.
If we want to get rid of something, we must first encourage it.
If we want to have something, we must first let it go.

This is called The Secret Wisdom:
That the soft and the weak shall overcome the hard and the strong."

- Dao De Jing, Chapter 36
  Translated by Roderic and Amy Sorrell, 2003

Leaving Autumn, Entering Winter

Photos around our home in Vancouver, Washington.

The Spirit of Gardening

Green Way Research

Tai Chi Chuan with Whisker's Man

Yang Taijiquan 37 Form of Master Cheng Man-ch’ing in 1940

1.  Preparation: Standing, Step
2.  Beginning: Raise Hands, Lower Hands
3.  Ward Off Left
4.  Grasping the Sparrow’s Tail: Ward Off L/R, Roll Back, Press, Push
5.  Single Whip
6.  Raise Hands
7.  Shoulder Strike
8.  White Crane Spreads Its Wings
9.  Brush Left Knee, Twist Step 
10.  Play the Lute
11.  Brush Left Knee, Twist Step
12.  Step Forward, Deflect, Parry, Punch
13.  Apparently Sealing, Seemingly Closing, Apparent Close, Push
14.  Cross Hands, Embrace Tiger
15.  Return to Mountain Brush Knee, Grasping Sparrow’s Tail, Single Whip
16.  Rely on Fist Under Elbow
17.  Step Back, Retreat, Repulsing Monkey 3X  
18.  Diagonal Slant Flying
19.  Cloud Hands 4X, Single Whip
20.  Snake Creeps Down  
21.  Golden Rooster Stands on Both Legs 2X
22.  Kick with Right Foot
23.  Kick with Left Foot
24.  Turn, Kick with Left Heel
25.  Brush Knees 3X, Punch Down
26.  Grasping the Sparrow’s Tail, Single Whip
27.  Fair Lady Works the Shuttles 4X
28.  Grasping the Sparrow’s Tail, Single Whip 
29.  Snake Creeps Down Left Leg
30.  Seven Stars of the Big Dipper Step Forward 
31.  Step Back, Ride the Tiger
32.  Rotate and Turn Body, Sweeping Right Leg Lotus Kick
33.  Bend the Bow, Shoot the Tiger  
34.  Step Forward, Deflect Block, Intercept and Punch
35.  Apparent Close, Withdraw and Push 
36.  Cross Hands, Horse Stance
37.  Conclusion: Feet Together, Hands Down, Standing

List of the 37 Movements, 1 page, PDF format, 4/15/2016
http://www.egreenway.com/taichichuan/chengform4.pdf




Cheng Man-ch'ing (1902-1975): Tai Chi Chuan Master

Bibliography, Links, Quotes, Resources, Reflections, Notes.
A hypertext notebook by Michael P. Garofalo.

Relax (Sung) in Tai Chi Chuan

Bibliography, Links, Quotes, Notes, Instructions. By Mike Garofalo.

Cheng Man-ch'ing on UTube


There is a very good article by Master Wasentha Young titled "Professor Cheng Man-ch'ing's Design of the Yang Style Short Form."  It is located in the recent Qi Magazine: Journal of Traditional Eastern Health and Fitness (Volume 27, Number 4, 2017, pp. 30-37.)  Her instruction on pacing energetic flow levels at subsequences of dingdian, parts of the 37 form, were valuable.  

Professor Cheng Man-ch'ing was also known affectionately by one of his many nicknames -  "Whisker's Man."  Lots of pictures of him smiling - I like that.  

Cherish and Enjoy Old Age

Lately, I have been reading the letters and short essays by the Roman philosopher, Lucius Annaeus Seneca, 4 BCE - 65 CE.  Seneca was a wealthy Roman, influential writer, political advisor, and aristocrat.  Many consider him a Stoic. He was raised and educated in Rome.  Once, he was banished to Corsica for seven years; and, later, ordered to commit suicide by the Emperor Nero.  

"We should cherish old age and enjoy it.  It is full of pleasure if you know how to use it.  Fruit tastes most delicious when its season is ending.  The charms of youth are at their greatest at the time of its passing.  It is the final glass which pleases the inveterate drinker, the one that sets the crowning touch on his intoxication and sends him off into oblivion. Every pleasure defers till its last its greatest delights. The time of life which offers the greatest delight is the age that sees the downward movement - not the steep decline - already begun; and in my opinion, even the age that stands on the brink has pleasures of its own - or else the very fact of not experiencing the want of any pleasures takes their place.  How nice it is to have out-worn one's desires and left them behind."
-  Seneca, Letters, XII, p. 37 in the Campbell translation; online version by R. M. Gummere.   

Letters from a Stoic. By Seneca. Translated with an introduction by Robin Campbell. Illustrated by Coralie Bickford-Smith. Hardcover Classics Series. New York, Penguin Classics, Reissue Edition, 2015. Index of persons, appendix, notes, 352 pages. ISBN: 978-0141395852. VSCL. 

Seneca The Stoic Philosophy of Seneca: Essays and Letters. By Seneca. Translated with and introduction by Moses Hadas.  New York, W. W. Norton, 1958, 1968. 261 pages. ISBN: 0393004597. VSCL. 

Stoicism: Bibliography, Links, Notes, Quotations, Reflections, Resources.
A hypertext notebook by Michael P. Garofalo.

Personally, I favor the metaphysics and natural philosophy of the Epicureans over the Stoics.  The Stoics remind me of the Confucians, and the Epicureans remind me of the Taoist thinkers of around 300 BCE.  

Aging Well

How to Live a Good Life: Advice from Wise Persons

Memories of Long Walks

I enjoy walking in the early morning.  From 1998 to 2017 I walked on a country lane, Kilkenny Lane, directly in front of my home in Red Bluff, California.  This cul de sac lane is .32 miles from Highway 99W.  Occasionally, a car might use this country lane, and I move to the side of the road.  It is a very safe, peaceful, and quiet place with lovely landscaping and dramatic views.

The photos show here were taken in November after a series of gentle rain storms.  

I try to walk every day from two to four miles in the morning; when I was not working for the Corning Union Elementary School District.  I walked on this road from June of 1998 until we moved to Vancouver, Washington, in April of 2017; nearly 19 years.  


"Putting facts by the thousands,
into the world, the toes take off
with an appealing squeak which the thumping heel
follows confidentially, the way men greet men.
Sometimes walking is just such elated
pumping."
-   Lyn Hejinian, Determination


"Every day, in the morning or evening, or both, take a walk in a safe and peaceful environment for less than an hour.  The can be a great fountain of youth.  Choose a place to walk that has no kind of disturbance.   Walking done in a work environment and when your mind is busy is different; it is not as nutritious as the walking you do for yourself in the morning or evening in a quiet, peaceful, and safe place."
-  Master Hua-Ching Ni, Entering the Tao, 1997, p. 135

Looking to the northeast on Kilkenny Lane.  Mt. Lassen (10,000 feet) in the distance is capped with a little snow.  These photos were taken in late Autumn.    

"Walking is the natural recreation for a man who desires not absolutely to suppress his intellect but to turn it out to play for a season."
- Leslie Stephen

"Our philosophies must be rewritten to remove them from the domain of words and "ideas," and to plant their roots firmly in the earth."
- William Vogt

"If you look for the truth outside yourself,
It gets farther and farther away.
Today walking alone, I meet it everywhere I step.
It is the same as me, yet I am not it.
Only if you understand it in this way
Will you merge with the way things are."
- Tung-Shan

`

Looking west on Kilkenny Lane.  The red leafed autumn colors are from Raywood Ash trees. The Yolly Bolly mountain range (7,000 feet) is to the west of the North Sacramento Valley.


"The interior solitude, along with the steady rhythm of walking mile after mile, served as a catalyst for deeper awareness.  The solitude I found and savored on the Camino had an amazing effect on me.  The busyness of my life slowly settled down as the miles went on.  For a good portion of my life I had longed for a fuller experience of contemplation, that peaceful prayer of the heart in which one is able to look intently and see each piece of life as sacred.  Ten days into the journey, totally unforeseen, the grace of seeing the world with startling lucidity came to me.  My eyes took in everything with wonder.  The experience was like looking through the lens of an inner camera – my heart was the photographer.  Colors and shapes took on nuances and depths never before noticed.  Each piece of beauty appeared to be framed: weeds along roadsides, hillsides of harvested fields with yellow and green stripes, layers of mountains with lines of thick mist stretching along their middle section, clumps of ripe grapes on healthy green vines, red berries on bushes, roses and vegetable gardens.  Everything revealed itself as something marvelous to behold.  Each was a work of art.  I noticed more and more details of light and shadow, lines and edges, shapes, softness, and texture.  I easily observed missed details on the path before me – skinny worms, worn pebbles, tiny flowers of various colors and shapes, black beetles, snails, and fat, grey slugs.  I became aware of the texture of everything under my feet – stones, slate, gravel, cement, dirt, sand, grass.  I responded with wonder and amazement.  Like the poet Tagore, I felt that everything “harsh and dissonant in my life” was melting into “one sweet harmony”."
-  Joyce Rupp  

"As I went walking
That ribbon of highway
I saw above me
The endless skyway
I saw below me
The lonesome valley
This land was made for you and me."
- Woody Guthrie, This Land is Your Land

The Ways of Walking: Quotations, Facts, Methods, Spirituality, Meditative

Compiled by Mike Garofalo

• Ways of Walking
• Walking Meditation
• Walking Quotations
• Walking Bibliography
• Circle Walking: Bagua
• Walking the Labyrinth
• Garden Walking
• Walking Qigong
• Walking Staff  

Sit and Listen

"Teach us to care and not to care.
Teach us to sit still."
- T.S. Eliot

"You are sitting on the earth and you realize that this earth deserves you and you deserve this earth.  You are there - fully, personally, genuinely."
-  Chogyam Trungpa

"Remain sitting at your table and listen. 
Do not even listen, simply wait, 
be quiet still and solitary. 
The world will freely offer itself 
to you to be unmasked, 
it has no choice, it will roll in ecstasy 
at your feet."
-  Franz Kafka


"Sit quietly
focus and forget
rest with the great achievement.
The ancient child asks
"what is the great achievement?"
It is beyond description in any language
it can only be felt intuitively
it can only be expressed intuitively.
Engage a loose, alert, and aware
body, mind, and sound
then look into the formless
and perceive no thing.
See yourself as a sphere
small at first
growing to encompass
the vastness of infinite space.
Sit quietly
focus and forget then
in a state of ease and rest
secure the truth of the great achievement.
Employing the truth will not exhaust its power
when it seems exhausted it is really abundant
and while human art will die at the hands of utility
the great achievement is beyond being useful.
Great straightness is curved and crooked
great intelligence is raw and silly
great words are simple and naturally awkward.
Engaged movement drives out the frozen cold
mindful stillness subdues the frenzied heart.
Sit quietly
focusing
forgetting
summon order from the void
that guides the ordering of the universe."
-  Tao Te Ching, Chapter 45, Translated by John Bright-Fey, 2006


"There are many matters and many circumstances in which consciousness is undesirable and silence is golden, so that secrecy can be used as a marker to tell us that we are approaching the holy."-  Gregory Bateson, Angels Fear



Sitting in the Garden

Zuowang Meditation

Spirituality and Nature

Looking for a Place to Happen with the Tragically Hip

The Place was Dodge City, Kansas; and the Happening was in June of 1972. 

Karen and I, driving in our orange Volkswagon bug, at the 100th meridian.

Driving for hours. Incredible thunder and lightening in Kansas.  Nervous.  Country kitchen breakfasts. Delightful lovemaking in small town motel rooms.  Smiling Americans.  Being young.  Wheat and Big Spaces!!! 

Karen and I have never been to Winnipeg in Canada like the Hip band, but we've been across parts of the Great Plains and the Great Basin and Mojave deserts many times.

“At the hundredth meridian,” by the Tragically Hip band, 1992.

“Me debunk an American myth?
And take my life in my hands?
Where the great plains begin,
At the hundredth meridian
At the hundredth meridian,
Where the great plains begin.

Driving down a corduroy road,
Weeds standing shoulder high
Ferris wheel is rusting off in the distance
At the hundredth meridian
At the hundredth meridian
At the hundredth meridian
Where the great plains begin.

Left alone to get gigantic
Hard, huge and haunted
A generation so much dumber than it's parents came
Crashing through the window
A raven strains along the line of the road,
Carrying a muddy, old skull
The wires whistle their approval,
Off down the distance
At the hundredth meridian
At the hundredth meridian
At the hundredth meridian
Where the great plains begin
At the hundredth meridian.
At the hundredth meridian
Where the great plains begin

I remember, I remember Buffalo
And I remember Angelo
It would seem to me I remember every
Single fucking thing I know.

If I die of vanity, promise me, promise me,
They bury me some place I don't want to be,
You'll dig me up and transport me, unceremoniously,
Away from the swollen city-breeze, garbage bag trees,
Whispers of disease and the acts of enormity
And lower me slowly, sadly and properly
Get Ry Cooder to sing my eulogy,
At the hundredth meridian
At the hundredth meridian
At the hundredth meridian
Where the great plains begin.”

At the Hundredth Meridaian, the Tragically Hip band. Writers: Gord Downie, Robert Baker, Paul Langlois, Johnny Fay, Gordon Sinclair. 1992. 

"I've got a job, I explore, I follow every little whiff

And I want my life to smell like this
To find a place, ancient race, the kind you'd like to gamble with
Where they'd stamp on burning bags of shit

Lookin' for a place to happen, makin' stops along the way

Wayward, away we go, it's a shame to leave this masterpiece
With it's gallery gods and it's garbage-bag trees
So I'll paint a scene from memory, so I'd know who murdered me
It's a vain pursuit but it helps me sleep

Lookin' for a place to happen, makin' stops along the way
Lookin' for a place to happen, makin' stops along the way
Lookin' for a place to happen, makin' stops along the way

Jacques Cartier, right this way, I'll put your coat up on the bed
Hey man, you've got a real bum's eye for clothes
And come on in, sit right down, no you're not the first to show
We've all been here since, God, who knows

Lookin' for a place to happen, makin' stops along the way
Lookin' for a place to happen, makin' stops along the way

Jacques Cartier, right this way, I'll put your coat up on the bed
You've got a real bum's eye for clothes
Come on in, sit right down
We've all been here since, God, who knows."

Looking for a Place to Happen, by the Tragically Hip band. Writers: Gord Downie, Robert Baker, Paul Langlois, Johnny Fay, Gordon Sinclair, 1993

"Long Time Running is a Canadian documentary film, which premiered at the 2017 Toronto International Film Festival. Directed by Jennifer Baichwal and Nicholas de Pencier, the film profiles the Canadian rock band The Tragically Hip during their final tour in 2016, the Man Machine Poem Tour." The lead singer, Gord Downie, passed away from brain cancer at age 53 in October of 2017.


The two songs shared above by the Tragically Hip band where from the compilation album Fully Completely released in 2014.

Yang Style Taijiquan Characteristics

Characteristics of Yang Style Taijiquan

     "The distinctive characteristics of Yang Chengfu style Taijiquan are: the postures are relaxed and expansive, simple and clean, precise in composition; the body method is centered and aligned, not inclining or leaning; the movements are harmonious and agreeable, containing hard and soft, uniting lightness of spirit and heaviness of application.  In training, one attains softness from loosening/relaxing (song).  In accumulating softness one develops hardness; hardness and softness benefit one another [mutually interact].  

     The postures may be high, middle or low, so that one is able to make appropriate adjustments in the measure of the movements according to factors of age differences, sex, bodily strength, or differing demands of the student.  Because of this, it is as suitable for treating illness or protecting health as it is for increasing strength and fitness or increasing the artistic skill of one who is relatively strong to begin with.

     The postures of Yang style Taijiquan are expansive and open, light yet heavy, nature, centered and upright, rounded and even, simple, vigorous, and dignified,─because of this, one is able to quite naturally express and individual style that is grand and beautiful."

-  Introduction by Gu Liuxin, pp. 7-8.  Found in Mastering Yang Style Taijiquan.  Bu Fu Zhongwen (1903-1994).  Translated by Louis Swaim.  Berkeley, California, Blue Snake Books, North Atlantic Books, 1999, 2006.  Glossary, bibliography, 226 pages.  Translations of many Tai Chi classics are included.  A list of the 85 movement long form and detailed notes and descriptions of each movement are provided. 

Yang Taijiquan Quotations, Sayings, Lore, Classics, Principles

Chen Taijiquan Quotations, Sayings, Lore, Classics, Principles

T'ai Chi Ch'uan Classics: Bibliography, Links, Resources, Quotations

Cloud Hands Taijiquan

Thirteen Postures of Tai Chi Chuan

Five Beneficial Methods in the Study of Taijiquan

 Five Aims in the Study of Tai Chi Chuan

"1.  Your study should be broad and diversified.  Do not limit yourself.  This principle (virtue) can be compared to your stance, which moves easily in many different directions.  

2.  Examine and question.  Ask yourself how and why Tai Chi works.  This principle can be compared to your sensitivity, which is receptive to that which others ignore.  

3.  Be deliberate and careful in your thinking.  Use your mind to discover proper understanding.  This principle can be compared to your understanding power.

4.  Clearly examine.  Separate concepts distinctly, then decide upon the proper course.  This principle can be compared to the continuous motion of Tai Chi.

5.  Practice sincerely.  This principle can be compared to heaven and earth, the eternal."
-  T'ai Chi Classics, translations and commentary by Waysun Liao, p. 125 

Tai Chi Classics.  By Waysun Liao.  New translations of three essential texts of T'ai Chi Ch'uan with commentary and practical instruction by Waysun Liao.  Illustrated by the author.  Boston, Shambhala, 1990.  210 pages.  ISBN: 087773531X.  VSCL. 

Yang Taijiquan Quotations, Sayings, Lore, Classics, Principles

Chen Taijiquan Quotations, Sayings, Lore, Classics, Principles

T'ai Chi Ch'uan Classics: Bibliography, Links, Resources, Quotations

Cloud Hands Taijiquan

Thirteen Postures of Tai Chi Chuan

Fair Lady Works the Shuttles

My upper torso and head are leaning a bit to much to the the right.
My lunge stance is strong.
A cold day in Winter in Red Bluff, California

Cardiac Rehabilitation Program

I participate in the Cardiac Rehabilitation program at the Peace Health Hospital in Vancouver on Mill Plain Avenue.  I had a stent implanted in my left arterial descending (LAD) in my heart on 10/18, and a pacemaker implanted in my heart on 6/9.  

I attend physical exercise classes on Monday, Wednesday, and Friday morning from 10 to 11:30 am.  I attend a heart health lecture on Wednesday from 9 to 10 am.  

I take a blood sugar test before and after the class, blood pressure is taken three times during the class, exertion levels are monitored, and I wear a electronic heart monitor that shows results on a computer monitor observed by experienced staff.  Staff members check and observe participants, and encourage you, and keep participation safe.  They contact heart physicians as needed.  

The physical exercises include 30 minutes of treadmill using pre-assigned levels of intensity settings (speed and incline).  25 minutes of seated incumbent bike.  30 minutes of chair exercises with weights or bands, and stretching.  

Diet is very important.  I try to eat under 1700 calories per day, reducing fat and salt and cheap carbohydrates.  My goal is to get my body weight to under 240 pounds, and I now weight 247.  

I take 4 medicines for heart problems.  This is an essential part of my medical program.  The medicines lower blood pressure, reduce clotting in the stent, prevent increased heartbeat, and includes a mild diuretic.   

I trust the team of therapists, nurses, physician's assistants, and physicians.  

Starting this weekend, I plan to add a similar workout on Saturday and Sunday at the LA Fitness gym on Fourth Plain Avenue near the Lewiston Highway (503).  

Walking Slowly

"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

Walking Meditation:  Quotes, Bibliography, Links, Information, Methods 
Compiled by Mike Garofalo.


"Walking meditation is walking in full awareness of breath, body and everything the senses present.  It is not an aerobic exercise - though it would be a fine lead-in to aerobic walking.  Rather, walking meditation is done slowly and consciously, with each step fully feeling the earth.  During this precious time, body and mind come together, joined in the present moment.  Although the benefits of walking meditation will deepen over time, even from the start, you can experience some measure of the relaxation, balance and quiet energy that builds through this practice."
-  Ginny Whitelaw, Body Learning, p. 55.   

"Research conducted at Harvard Medical School’s Mind/Body Medical Institute has found that focused walking meditations are highly effective for reducing anxiety and producing  what’s called the “relaxation response.”
-  Borgess Health    


The Ways of Walking  Compiled by Mike Garofalo.

Cape Blanco Lighthouse

Karen and I celebrated our 50th wedding anniversary together in Bandon, Oregon, in January, 2017.  We toured the area from Coos Bay to Bandon.  Karen and I stayed in a yurt at Bullard's Beach State Park. 

We visited the remote Cape Blanco lighthouse.  We both enjoyed the scenery around Shore Acres State Park in January, 2017.  

By April of 2017 we sold our home in Red Bluff, California, after living there for 18 years.  By June of 2017, we purchased a home in Vancouver, Washington.  We are settled in our new home as we approach the Yuletide, Solstice, Christmas, and the New Year holiday of 2018.