Autumn Retreat from Blogging

This is a busy time of the year for us in the garden. Karen and I remove all the dying summer vegetables, weed, dig the soil, add manure, and let the soil rest. We start digging holes for planting shrubs and trees in November. We remove dead limbs and trees.

Karen and I have a number of home improvement and home repair projects scheduled for the next couple of months.

I have a number of major writing projects (e.g., the CUESD Technology Plan for 2010-2015, and the EETT ARRA grant, etc.) at work, with some tight timelines. Consequently, I will be working some overtime until the end of October.

My home office computer has been giving me many problems.

Consequently ... I will be taking a break from posting to my Green Paths and Cloud Hands blogs.

What little free time will be used on the Five Animal Frolics Qigong webpages.

Best wishes to all for a great autumn season,

Mike

Five Animal Frolics

This week, I will begin again to working on reorganizing, updating, and expanding my webpages on the Five Animal Frolics Qigong (Wu Qin Xi). I moved all the Wu Qin Xi webpages from the Cloud Hands website over to the Valley Spirit Qigong website.

This month, I will be working on developing and improving the Monkey Frolic webpage.

The exercise set is considered to be Daoyin, or what is now called Qigong (Chi Kung). In this context, the word "Dao" means to guide, lead, show the way, slowly, inch by inch. The word "Yin" means to pull out, draw out, or stretch. So Daoyin are mind-body exercises that show us how to draw out the potential for diseases and restore an integrated or balanced state of well-being in body and mind.

Many people credit the famous Chinese physician, Hua Tuo (110-207 CE), with developing a popular Daoyin animal frolics set which consists of exercises based on the deer, crane, monkey, tiger, and bear. Hua Tuo's best student, Wu Pu, lived to be over 100, and wrote that Hua Tuo told him:

"Man's body must have exercise, but it should never be done to the point of exhaustion. By moving about briskly, digestion is improved, the blood vessels are opened, and illnesses are prevented. It is like a used doorstep which never rots. As far as Tao Yin (bending and stretching exercises) is concerned, we have the bear's neck, the crane's twist, and swaying the waist and moving the joints to promote long life. Now I have created the art called the Frolics of the Five Animals: the Tiger, the Deer, the Bear, the Monkey, and the Crane. It eliminates sickness, benefits the legs, and is also a form of Tao Yin. If you feel out of sorts, just practice one of my Frolics. A gentle sweat will exude, the complexion will become rosy; the body will feel light and you will want to eat."

The Animal Frolics Qigong (Daoyin, Chi Kung, Yangsheng) webpage development plan in 2009-2010 at the Cloud Hands website is: I intend to develop the webpages on the Animal Frolics Qigong in 2009-2010 in the following order: 1) June - August 2009: Animal Frolics Qigong and the Crane Frolic; 2) September - October: the Monkey Frolic; 3) November - December: the Tiger Frolic; 4) January - February 2010: the Bear Frolic; 5) March - April: the Deer Frolic; and 6) May - June: Dragon Qigong.

How the Five Animals are assigned to the Five Elements varies according to the "authority" consulted. I have used the following table of correspondences:

Adjusting Activities Because of Disease

Last July 14th, around noon, I became very lightheaded. I lost my strength, swooned a bit, and fainted for a few seconds. When I regained consciousness, I was very weak for two hours. I experienced some blurred vision for up to 20 minutes. I was very lightheaded for a half hour. I thought that my life as I had known it for 64 years was ending.

Paramedics gave me fluids, and transported me to the Shasta Regional Medical Center. I had a CT scan of my brain, an electro-cardiogram, and an examination by staff and a doctor. I seemed to recover, felt strong, and was sent home around 6 pm.

I rested for a week at home and followed up with visits to my primary care physician, and to my cardiologist. I did not have any of the lingering symptoms of a stroke or TIA.

I have felt some uncomfortable lightheadedness about five times since July. Periodically, I have some disequilibrium and balance issues.

I've have never before in my life felt profoundly lightheaded, suddenly very weak, or swooned and fainted.

These unpleasant experiences are new to me, and, of course, quite disturbing. I have had some disequilibrium and balancing problems for over a year.


Therefore, to deal with these health problems, my coping procedures will include:

1. Properly hydrate with water many times during each day. Dehydration can cause lightheadedness and weakness.

2. Stand up slowly and carefully: breathe deeply a few times, sit up straight, stretch out my legs, and prepare myself to stand up slowly. Orthostatic hypotension can cause lightheadedness.

3. Walk 3.5 miles at daybreak four days every week. Gently strengthen my heart.

4. Take all of my medications correctly and on time. I need to be especially careful when taking my diabetes medicine. Low blood sugar can cause lightheadedness.

5. Loose 20 pounds of my body weight before January, 2010.

6. Long term problems with diabetes include a deterioration of the peripheral nerves. I already have diabetic neuropathy problems in my feet and ankles. Autonomic neuropathy in diabetics is frequently connected with lightheadedness and fainting when standing up.

7. I do have "mild heart disease" and have tried to manage my Type II diabetes for 15 years. As a 64 year old man, I must be realistic about my health situation. Things are likely to go bad. Don't be a wimp! Steer clear of depression about these realities.

8. Update my will, and related details, and prepare for the inevitable visit from the Grim Reaper.

9. Don't take on too many new projects, activities, and tasks. Reduce work related stress. Stay calm and steady.

10. Have good and regular nighttime sleep habits.

11. Continue with my practice of Taijiquan, Qigong and Yoga. Explore how these mind-body arts might help with diabetes and heart disease.

12. Listen to and follow the advice of my physicians. Research my medical situation by reading what experts have to say.

13. Do not work outdoors in temperatures over 90 degrees F.

14. I don't smoke, drink very little alcohol, and don't use recreational drugs. I can't see how these indulgences would help with lightheadedness and imbalance issues.

15. Smile, laugh, enjoy each day, be productive, be helpful to others, and hope for the best.


So, my focus, for a few months, in this blog, may be on topics related to the above health and fitness concerns. My posts may also decrease.

Readers with some good suggestions about methods or practices for improving my health are welcome to share their ideas on the blog or write to me.

Family Visit Time

My daughter, Alicia Flinn, drove from Portland to Red Bluff last Thursday, and arrived in the afternoon. She brought her two daughters, Katelyn Alice (3) and Makenna Erin (1). So, we have been busy with grand-parenting activities with a 3 year old and a 1 year old child, and visiting with our daughter. They will all return home to Portland on Tuesday morning.

Photos and highlights of our family visit are on my Green Paths in the Valley Blog.

Alicia and Mike, daughter and father.

The blue hot rod was fun for Makenna and Grandma GG (Karen) in the front seat, and Katelyn and Grandpa Pacos (Mike) in the back of this speedster at Jackson Heights Elementary School playground in Red Bluff, California.

Everyone enjoyed themselves during our Labor Day weekend family visit.

Qigong Classes in Northern California

Qigong, Chi Kung, Dao-yin, Yangsheng Gong, Chinese Yoga
Current Qigong Class and Practice Schedule

Instructor: Michael P. Garofalo

Outdoors, Monday, 7:00 - 8:30 am, Valley Spirit Taijiquan Center (Red Bluff, CA)

Indoors, Monday, 5:30 - 7:00 pm, Tehama Family Fitness Center (Red Bluff, CA)

Outdoors, Friday, 7:00 - 8:30 am, Valley Spirit Taijiquan Center

Indoors, Saturday, 9:30 - 11 am, Tehama Family Fitness Center

Sunday, 7:00 - 8:30 am, Valley Spirit Taijiquan Center

We practice the Eight Section Brocade Qigong, Five Animal Frolics Qigong, Muscle-Tendon Transformation Qigong, Dragon Qigong, Post Standing, and some Hatha Yoga.

Valley Spirit Qigong Website

Blog Posting Schedule:

Green Paths in the Valley Blog: Posting on Tuesday, Thursday, Saturday and Sunday

Cloud Hands Blog: Posting on Monday, Wednesday, Friday

Cloud Hands: Taijiquan Website

Yoga Classes

Nearby cities: Chico, Orland, Corning, Los Molinos, Red Bluff, Cottonwood, Anderson, Redding

Tehama Family Fitness Center in Red Bluff, California

Contact Mike by Email

Dhammapada Sutta: Buddhist Proverbs

Dharmapada Sutra
Buddhist Proverbs from 100 BCE

Chapters 1-4, Verses 1-59

I. Twin Verses, Mind, Anger and Hatred, Discernment, Practice, Contrary Ways, Contrasting Pairs, Yamakavagga Verses 1-20

II. Vigilance, Watchfulness, Earnestness, Diligence, Zeal, Self-Control, Joy, Nirvana, Appamadavagga Verses 21-32

III. The Mind, Thoughts, Cittavagga Verses 33-43

IV. Flowers, Blossoms, Things of the World, The Flowers of Life, The Fragrance of Good Deeds, Pupphavagga Verses 44-59

Chapters 5-8, Verses 60-115

V. Fools, Evil Fruit, Ambition, The Childish Person, Balavagga Verses 60-75

VI. The Wise Man (Pandita), The Skilled Person, The Wise, Panditavagga Verses 76-89

VII. Infinite Freedom, The Venerable (Arhat), The Accomplished Person, The Arahant, Arahantavagga Verses 90-99

VIII. Better Than a Thousand, Thousands, Sahassavagga Verses 100-115

Chapters 9-12, Verses 116-166

IX. Good and Evil, Avoid Evil Deeds and Do Good, Consequences of Evil, Detriment, Papavagga Verses 116-128

X. Don't Punish or Kill, Don't Inflict Pain on Others, Overcome Desires, Train Yourself,
Avoid Violence, Evil Returns Evil, Dandavagga Verses 129-145

XI. Beyond Life, Old Age, Broken Down House, Illness, Death, Jaravagga Verses 146-156

XII. Self-Possession, Self Control, Propriety, Duty, Oneself, The Self, Attavagga Verses 157-166

Chapters 13-16, Verses 167-220

XIII. The World, Illusions, Neglect, Practice, Lokavagga Verses 167-178

XIV. The Buddha, The Awakened, Restrained, Unbound, Refuge, Buddhavagga Verses 179-196

XV. Happiness, Being at Ease, Bliss, Follow the Wise, Sukhavagga Verses 197-208

XVI. Affection, Pleasing, Sorrow, Attachments, Piyavagga Verses 209-220

Chapters 17-20, Verses 221-289

XVII Guarding One's Character , Daily Efforts, Controlling Emotions, Anger, Kodhavagga Verses 221-234

XVIII Impurities, Faults, Ignorance, Envy, Malavagga Verses 235-255

XIX The Righteous , True Sages, Wise Elders, Monks, The Just, Dhammatthavagga Verses 256-272

XX The Eightfold Path, Impermanence, Meditation, Death, The Path, Maggavagga Verses 273-289

Chapters 21-24, Verses 290-359

XXI Disciples of the Buddha, Contemplations, Forest Solitude, Miscellaneous, Pakinnakavagga Verses 290-305

XXII Woeful State , Sinfulness, The Results of Evil, Hell, Nirayavagga Verses 306-319

XXIII Elephant, Self-Training, Fellowship, Nagavagga Verses 320-333

XXIV Cravings , Bondage, Uprooting Evil, Weeds, Tanhavagga Verses 334-359

Chapters 25-26, Verses 360-423

XXV Refine Conduct, Bhiksu, Calm the Mind, The Five, The Monk, Bhikkhuvagga Verses 360-382

XVI A Brahmin, A Buddha, An Enlightened Person, The Holy Man, Brahmanavagga Verses 383-423

Introduction

Bibliography

Links

Resources

Chapter Topics (1-26)

Notes

General Subject Index

Whirling like a Dragon

"It is easier to leave a circle than to enter it.
The emphasis is on the hip movement whether front or back.
The difficulty is to maintain the position without shifting the centre.
To analyse and understand the above situation is to do with
movement and not with a stationary posture.
Advancing and retreating by turning sideways in line with the
shoulders, one is capable of turning like a millstone, fast or slow,
as if whirling like a dragon in the clouds or sensing the approach
of a fierce tiger.
From this, one can learn the usage of the movement of
the upper torso.
Through long practice, such movement will become natural."
- Yang Family Old Manual, The Coil Incense Kung

"Silk reeling (pinyin chánsīgōng, Wade-Giles ch'an² ssu¹ kung¹ 纏絲功), also called "Winding Silk Power" (chansijing) (纏絲勁), as well as "Foundational Training"(jibengong), refers to a set of neigong exercises frequently used by the Chen style, Wu style and some other styles of T'ai Chi Ch'uan. The name derives from the metaphorical principle of "reeling the silk from a silk worm's cocoon". In order to draw out the silk successfully the action must be smooth and consistent without jerking or changing direction sharply. Too fast, the silk breaks, too slow, it sticks to itself and becomes tangled. Hence, the silk reeling movements are continuous, cyclic patterns performed at constant speed with the "light touch" of drawing silk.

In common with all Qigong exercises, the patterns are performed in a concentrated, meditative state with an emphasis on relaxation. However, rather than being isolated exercises purely for health benefits, the focus is on strengthening and training the whole body coordination (nei jin) and grounded body alignment that is used in the Tai Chi form and pushing hands. Silk reeling is commonly used in Chen style as a warmup before commencing Tai Chi form practice, but its body mechanics are also a requirement of Chen Style Tai Chi throughout the forms. In other styles, silk reeling is only introduced to advanced levels. Many schools, especially those not associated with the orthodox Tai Chi families, don't train it at all."
- Silk Reeling - Wikipedia

Silk Reeling

Staff - Martial Arts

Way of the Short Staff.
By Michael P. Garofalo, M.S.

A comprehensive guide to the practice of the short staff, cane, jo, walking stick, gun, zhang, whip staff, 13 Hands Staff, and related wood short staff weapons. A detailed and annotated guide, bibliographies, lists of links, resources, instructional media, online videos, and lessons. Includes use of the short staff and cane in martial arts, self-defense, walking and hiking. Separate sections on Aikido Jo, Cane, Taijiquan cane and staff, Jodo, exercises with a short staff, selected quotations, techniques, selecting and purchasing a short staff, tips and suggestions, and a long section on the lore, legends, and magick of the short staff. Includes "Shifu Miao Zhang Points the Way." Published by Green Way Research, Valley Spirit Taijiquan, Red Bluff, California. Updated on a regular basis since October, 2008. Filesize: 300Kb+. Related to Mike's popular webpage on the Staff.

Workshops

October 25, 2009 Liping Julia Zhu, "Qigong for Health," Green Gulch Farm near San Francisco. Information. I'm going to this workshop, Liping is a a talented Qigong teacher and a lovely person. Also, I've always wanted to go to Green Gulch Farm - maybe Wendy Palmer will be working in the gardens.

October 14-18, 2009 Grandmaster Chen Xiaowang, at Grand San Carlos de Bariloch, in Argentina. Information

Right Leg Then Left Leg

"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 have two doctors, my left leg and my right."
- G. M. Trevelyan

Ways of Walking

Walking Meditation

Tai Chi Chuan Outdoors in Red Bluff CA

Since I returned to work this week as the Technology and Media Services Supervisor and Grants Coordinator for the Corning Union Elementary School District, I must change my morning outdoor taijiquan practice schedule.

Monday 6:00 - 7:30 am

Friday 6:00 - 7:30 am

Saturday 6:00 - 7:30 am

Sunday 6:00 - 7:30 am

In the morning, I walk, practice Taijiquan and Qigong hand forms, and practice cane, fan, and sword weapons forms.

Outdoor Practice Schedule

Indoor Taijiquan/Qigong Teaching/Practice Schedule

Indoor Yoga/Qigong Teaching/Practice Schedule

Metta Sutra

Metta Sutra

"This is what should be done
By one who is killed in goodness,
And who knows the paths of peace:
Let them be able and upright,
Straightforward and gentle in speech.
Humble and not conceited,
Contented and easily satisfied.
Unburdened with duties and frugal in their ways.
Peaceful and calm and wise and skillful,
Not proud and demanding in nature.

Let them not do the slightest thing
That the wise would later reprove.
Wishing: In gladness and safety,
May all beings be at ease.
Whatever living beings there may be,
Whether they are weak or strong, omitting none,
The great or the mighty, medium, short or small,
The seen and the unseen,
Those living near and far away,
Those born and to-be born,
May all beings be at ease.

Let none deceive another,
Or despise any being in any state.
Let none through anger or ill will
Wish harm on another.
Even as a mother protects with her life
Her child, her only child,
So with a boundless heart
Should one cherish all living beings;
Radiating kindness over the entire world
Spreading upwards to the skies,
And downwards to the depths;
Outwards and unbounded,
Free from hatred and ill will.

Whether standing or walking, seated or lying down
Free from drowsiness,
One should sustain this recollection.
This is said to be the sublime abiding,
By not holding to fixed views,
The purehearted one, having clarity of vision,
Being freed from all sense desires,
Is not born again into this world."

- Traditional Buddhist Scripture, found in "Awakening to the Sacred"
by Lama Surya Das, 1999, p. 301

Lifestyle Advice for Wise Persons

Dhammapada Sutra by The Buddha

Tao Te Ching by Laotzu

Paths on Dry Ground

On my four days off work, I walk 3 to 4 miles each morning, starting at 5:45 am, in my rural neighborhood.

Ways of Walking

Walking Quotations

Walking Meditation

"Afoot and light-hearted, I take to the open road,
Healthy, free, the world before me,
The long brown path before me, leading wherever I choose.
Henceforth I ask not good-fortune— I myself am good fortune;
Henceforth I whimper no more, postpone no more, need nothing,
Strong and content, I travel the open road.

The earth—that is sufficient;
I do not want the constellations any nearer;
I know they are very well where they are;
I know they suffice for those who belong to them.

(Still here I carry my old delicious burdens;
I carry them, men and women—I carry them with me wherever I go;
I swear it is impossible for me to get rid of them;
I am fill’d with them, and I will fill them in return.)

You road I enter upon and look around!
I believe you are not all that is here;
I believe that much unseen is also here."
- Walt Whitman, "Song of the Open Road," Leaves of Grass, 1890.

Cane Exercises

I continue to enjoy practicing exercises and martial arts forms with my oak cane. Each day, I practice the Eight Immortals Cane Form, Part I (Jesse Tsao), the Standard 32 Sword Form, and the Shaolin Kung Fun Cane Form (Ted Mancuso) all with my cane.




For more information:

Way of the Short Staff

Taijiquan Cane

Standard 32 Sword Form

Dao De Jing, Chapter 63

A Consideration of Beginnings, Deal with the Great While it is Small,
Do Without Doing, Difficult and Easy

Tao Te Ching, Chapter 63, by Lao Tzu

"Do without "doing."
Get involved without manipulating.
Taste without tasting.
Make the great small,
The many, few.
Respond to anger with virtue.
Deal with difficulties while they are still easy.
Hand the great while it is still small.
The difficult problems in life
Always start off being simple.
Great affairs always start off being small.
Therefore the sage never deals with the great
And is able to actualize his greatness.
Now light words generate little belief,
Much ease turns into much difficulty.
Therefore the sage treats things as though they were difficult,
And hence, never has difficulty."
- Translated by Charles Mueller, 2004

"Practice no-action;
Attend to do-nothing;
Taste the flavorless,
Magnify the small,
Multiply the few,
Return love for hate.
Deal with the difficult while it is yet easy;
Deal with the great while it is yet small.
The difficult develops naturally from the easy,
And the great from the small;
So the sage, by dealing with the small,
Achieves the great."
- Translation by Peter A. Merel, 1992

"Act without considering it to be acting.
Work without considering it to be working.
Taste without considering it to be tasting.
Big or small, many or few - respond to complaints with virtue.
Plan for difficult times when they're still easy to change.
What becomes enormous was once something minute.
All the difficulties in the world arise from what was originally easy to change.
Everything enormous in the world arises from what was originally minute.
It's natural for the wise person to end up not having to act on what's become
enormous, and therefore has the ability to achieve what's great.
You see, lightly making promises must show a lack of sincerity.
If many things are taken lightly, then many things will cause difficulty.
It's natural for a wise person to keep in touch with what might become
difficult.
Therefore, he ends up without difficulties."
- Translation by Nina Correa, 2008

"Accomplish do-nothing.
Attend to no-affairs.
Taste the flavorless.
Whether it is big or small, many or few,
Requite hatred with virtue.
Deal with the difficult while yet it is easy;
Deal wit the big while yet it is small.
The difficult (problems) of the world
Must be dealt with while they are yet easy;
The great (problems) of the world
Must be dealt with while they are yet small.
Therefore the Sage by never dealing with great (problems)
Accomplishes greatness.
He who lightly makes a promise
Will find it often hard to keep his faith.
He who makes light of many things
Will encounter many difficulties.
Hence even the Sage regards things as difficult,
And for that reason never meets with difficulties."
- Translated by Lin Yutang, 1948

"Do that which consists in taking no action;
Pursue that which is not meddlesome;
Savor that which has no flavor.
Make the small big and the few many;
Do good to him who has done you an injury.
Lay plans for the accomplishment of the difficult before it becomes
difficult;
Make something big by starting with it when small.
Difficult things in the world must needs have their beginnings in the easy;
Big things must needs have their beginnings in the small.
Therefore it is because the sage never attempts to be great that he succeeds
in becoming great.
One who makes promises rashly rarely keeps good faith;
One who is in the habit of considering things easy meets with frequent
difficulties.
Therefore even the sage treats some things as difficult.
That is why in the end no difficulties can get the better of him."
- Translated by D. C. Lau

"Do things non-coercively (wuwei),
Be non-interfering in going about your business (wushi),
And savor the flavor of the unadulterated in what you eat.Treat the small as
great and the few as many.
Requite enmity with character (de).
Take account of the difficult while it is still easy,
And deal with the large while it is still tiny.
The most difficult things in the world originate with the easy,
And the largest issues originate with the tiny.
Thus, it is because the sages never try to do great things
That they are indeed able to be great.
One who makes promises lightly is sure to have little credibility;
One who finds everything easy is certain to have lots of difficulties.
Thus, it is because even the sages pay careful attention to such things
That they are always free of difficulties."
- Translated by Roger T. Ames and David L Hall, 2003

"Act without doing;
work without effort.
Think of the small as large
and the few as many.
Confront the difficult
while it is still easy;
accomplish the great task
by a series of small acts.
The Master never reaches for the great;
thus she achieves greatness.
When she runs into a difficulty,
she stops and gives herself to it.
She doesn't cling to her own comfort;
thus problems are no problem for her."
- Translated by Stephen Mitchell, 2006

Chapter 63 Read by Mike Garofalo (WMA,3:41 Minutes, 886 Kb, 2006)
This reading uses the translations by Roger T. Ames and David L. Hall, and by Stephen Mitchell.

Notes on Chapter 63

Tao Te Ching (Dao De Jing), by Lao Tzu (Laozi):
Bibliography, Links, Selected Translations, Commentary, Notes

Tao Te Ching, Chapters 1-20

Tao Te Ching, Chapters 21-40

Tao Te Ching, Chapters 41-60

Tao Te Ching, Chapters 61-81

Tao Te Ching, Chapter Index

Taoism: Bibliogrphy, Links, Resources, Quotations Daoist Perspectives

Qigong, Chi Kung, Dao-yin, Daoist Health Practices

Cloud Hands Taijiquan