Palpable in Our Own Flesh

"Before beginning this journey inward, we must clarify its nature.  There is a frequent misunderstanding of the journey inward or the spiritual path, which suggests to most people a rejection of the natural world, the mundane, the practical, the pleasurable.  On the contrary, to a yogi (or indeed a Taoist master or Zen monk) the path toward spirit lies entirely in the domain of nature.  It is the exploration of nature from the world of appearances, or surface, into the subtlest heart of living matter.  Spirituality is not some external goal that one must seek be a part of the divine core of each of us, which we must reveal.  For the yogi, spirit is not separate from the body.  Spirituality, as I have tried to make clear, is not ethereal and outside nature but accessible and palpable in our very own bodies."
-  B.K.S. Iyengar, Light on Life, 2005, p. 18

Valley Spirit Yoga

Body-Mind, Soma, Somaesthetics  

Light on Life: The Yoga Journey to Wholeness, Inner Peace, and Ultimate Freedom  By B.K.S. Iyengar.  With John J. Evans and Douglas Abrams.  Rodale Books, 2005.  Index, 282 pages.  ISBN: 1594862486.  VSCL. 

Yoga: The Path to Holistic Health  By B.K.S. Iyengar.  London, Dorling Kindersley, 2001.  Index, glossary, appendices, 415 pages.  ISBN: 0789471655.  Lavishly illustrated compendium of essential poses, routines, prop use, and yoga routines to help specific health problems.  VSCL.    

February Scenes and Winter Moods

It rained last weekend.  We got about 2.5" of rain.  Heavy rain in the local mountains, with snow above 6,500 feet.  Winds from the southwest from 15 to 40 MPH.    

“There is a privacy about winter which no other season gives you …..
In spring, summer and fall people sort of have an open season on each
other; only in the winter, in the country, can you have longer, quiet
stretches when you can savor belonging to yourself.”
- Ruth Stout




At the end of the culdesac lane that I walk on, I come to Highway 99 West (shown above). This portion of Hwy 99 was constructed in 1926, mostly right along the side of the Union Pacific railroad tracks that go back to 1870. Highway 99 is a major highway in the far western U.S., from San Diego to Seattle.  Interstate 5 replaced Highway 99 in the 1960's. 


 
The nearby Shasta Yolla Bolly mountains, and the Trinity Alps behind them, to the north west of our home in Red Bluff, sometimes get snow down to 3,000 feet (shown above). We rarely get any snow in the valley where I live.


 
The many nearby almond orchards are in full bloom in February. 


The prune plum orchards have yet to flower.
 

"Timeless thoughts of a winter’s stare;
eyes gazing over a landscape bare.
Memories drift on a blustery breeze;
dying light ushers in the freeze.
Reaching out for a grasp on the present;
stillness sets in, alone, and desolate.
Future unknown, outcome uncertain;
brilliance shadowed by a drawn curtain.
Path now set, laid before me known;
closing light now emanating from home.
Enter my homestead, heart filled with glee;
two eyes of the future peering upward at me.
Trusting in him to forge forward until fulfilled;
Basis of strength, values I have instilled.
A wary mind at last permitted to rest;
reflecting on the realization of how I am blessed.
-  Michael A. Barron, Winter's Epiphany    

 

"Winter is the time for comfort - it is the time for home."
-  Edith Sitwell

Raise Hands and Lower Hands - Taijiquan

Variations of names for this movement include: WuJi, Standing Quietly, Reconnecting with Oneness and Emptiness, Quiet Standing Mediation
Beginning, Commencement, Starting Posture, Commencing (Qishi), Taijiquan Opening Movement, and 预 备 : Yu Bei : Preparation Form.  

 

Face N 12 (1a) .  For an explanation of the directional scheme used in Cloud Hands webpages, please see below. 
Stand at attention for awhile.  In Taiji and Qigong, standing quietly in a meditative posture for awhile is the first phase.  Relax (Sung).  Shoulders are down, hands relaxed and gently touching the side of leg, and head is erect.  This is the phase of WuJi (empty state), or standing like a tree (Zhan Zhuang), and Reconnecting with Oneness and Emptiness.  Breathe easily and comfortably. 
Sink weight into right leg, and then step out to the left to shoulder width (1b). 
Gently raise both arms up (1c), palms facing down, to about shoulder height (1d). 
Lower both arms, palms down, to Dan Tien height, and lower knees (1e).  The lower Dan Tien is a sphere of energy located a few inches behind and below the level of the navel or belly button; the middle Dan Tien is located in the heart area, and the upper Dan Tien is located behind the eyes in the brain. The most important for Taijiquan is the lower Dan Tien.   Practitioners of Kundalini Yoga might consider correspondences of the 3rd Chakra (Manipurna) [Power, Will] with the Lower Dan Tien, the 4th Chakra (Anahata) [Compassion, Love] with the Middle Dan Tien, and the 6th Chakra (Aina) [Intuition, Vision, 6th Sense] with the Upper Dan Tien.  The Chinese energetic system is quite different from the Indian energetic system, so correspondences are weak in this case.  [Chris Akley wrote on 4/3/2012 that "Though I wouldn't say that this is wrong, I think there is a more accurate way to describe it. You could also say that the Dan Tien is in the second charka Swadhisthana which is where kundalini resides once it is awakened. But more accurately, I would say it is between the second and third chakra as this Qigong healer says, in between the energies of fire and water.]
     
This is movement often called "Raising Hands and Lowering Hands."
Breathe normally as you stand, relax, and center in position 1a.  Breathe in through nose, and out through the nose.  Slow the respiration rate to inhaling for 4-5 seconds, holding the full in-breath for 1-2 seconds, exhaling slowly for 4 to 5 seconds, pausing 1-2 seconds before beginning the yin/yang cycle of breathing again.  Breathe in at 1a, breathe out as you step to 1b. 
Breathe in as arms float up 1b-1c, and breathe out as arms float down (1d-1e).  

 

Here is a description of the beginning of the Opening Posture of Taijiquan (#1, 1b) from the book Traditional Chen Style Taijiquan by Fan Chun-Lei and A. Frank Shiery, p.37: 

    "1.  Preliminary Stance:  Stand naturally upright with the feet placed shoulder-width apart, toes pointed slightly inward, and arms hanging naturally at the side.  The body should be kept upright with the shoulders relaxed, eyes slightly closed and breathing naturally.  The body should face north.  The mind should remain empty, calm and clear.  This is the state of WuJi, (Negative Terminus in Taoist Teaching). 
    2.  Commencing Form:  The body should exhibit being relaxed externally while solid within.  The head is held naturally erect as if pulled upward by an invisible string.  Close the lips slightly with the tongue touching the upper palate.  The toes firmly grasp the ground with Yongquan point pulled upward.   The eyes are looking straight ahead with the chin drawn slightly inward.  The hip is turned up and the coccyx turned back and upward with the waist directed downwards.  The whole body should remain relaxed.  A mind state of intent is maintained while the vital energy flows upward from the Dantian to the Baihui point, while the turbid energy flows downward from the Dantian to the Yongquan point.  During this time, the body exhibits no external movement.  Yin/Yang, for example, closing/opening, supple-firm and fast-slow are manifested internally, portraying the image of the Taiji, (Grand Terminus) (1b).     
    Key Points to Remember:  For the beginner, the primary concern should be to cleanse the mind and spirit of tension and anxiety, removing all negative thoughts.  This develops even-temperedness and an alert mind for quick movement and response.  Once this technique has been mastered, the practitioner can begin to understand and practice Taijiquan more effectively."
-   Fan Chun-Lei and A. Frank Shiery, Traditional Chen Style Taijiquan

"Try this simple experiment now.  Raise your right hand toward the ceiling.  Just do it.  Then take it back down/  What did you see?  What did you experience?  Now, raise your right hand to the ceiling very slowly.  Take at least thirty seconds to do it.  Then take it back down again, just as slowly.  Don't think abou it, or try to analyze it.  "Just do it"─ but very slowly.
    Now, what did you notice; what did you see this time?  Were you able to notice the impulse that precedes the movement?  The complex mental/physical twinge that sets the arm in motion?  Did you see and feel the weight and volume of the arm?  Were there any changes in the quality of your mind or breath as the arm slowly rose or descended?  Were there mental formations, perhaps of boredom, irritation, curiosity, pleasure?  A whole cosmos arises, changes, and passes away in one simple movement, and generally we are completely blind to all of it.  Generally, until there has been a deep and real transformation at the base, when we simply "do what we are doing," we are merely dong conditioned, habitual actions.  Moving slowly allows us to see this more clearly and leads to ceto-vimutti, liberation of the mind.  It does this by giving us the time and space to see the constant process of conditioning arising here in this body-mind.  And in seeing the conditioning, we can begin the process of freely choosing how to respond, rather than blindly react."
-  Frank Jude Boccio, Mindfulness Yoga: The Awakened Union of Breath, Body, and Mind, 2004, p.89

Standard Bejing 24 Movement T'ai Chi Ch'uan Form in the Yang Style 

Taijiquan: Lessons, Styles, Forms, Practices

The Unlearned Becomes Learned

“Proprioception is, literally, how we “sense ourselves.”  There are three main sources of input into our proprioceptive system.  One of them, kinesthesia, is the feeling of movement derived from all skeletal and muscular structures.  Kinesthesia also includes the feeling of pain, our orientations in space, the passage of time, and rhythm.  A second source, visceral feedback, consists of the miscellaneous impressions from our internal organ.  Labyrinthine or vestibular feedback?  The feeling of balance as related to our position in space is provided by the chochlea, and organ of the inner ear.  The physiological term “proprioception” refers to the ability to evaluate, and respond to stimuli sensed by the proprioceptives, actual nerves imbedded in our tissues (muscles, joints and tendons).  These cells constantly communicate with the brain, orienting the body to its movement, position, and tone.  It is our sixth sense.  The other five senses provide information about the outer world.  Proprioception provides information about the inner world, which we alone inhabit.  Physicist David Bohm used the term “proprioceptive intelligence” to describe an optimal state of self-sensing, self-correcting, and self-organizing awareness? allowing for coherent participation in life through the integral functioning of all modes of intelligence.”
- Risa Kaparo, Awakening Somatic Intelligence, 2012, p.25

"Awareness is the function of isolating "new" sensory-motor phenomena in order to learn to recognize and control them.  It is only through the exclusionary function of awareness that the involuntary is made voluntary, the unknown made known, and the never-done the doable.  Awareness serves as a probe, recruiting new material for the repertoire of voluntary consciousness.  The upshot of this is somatic learning begins by focusing awareness of the unknown.  This active functioning identifies traits of the unknown that can be associated with traits already known in one's conscious repertoire.  Through the process the unknown becomes known by the voluntary consciousness.  In a word, the unlearned becomes learned."
-  Thomas Hanna  

Body-Mind, Somaesthetics, Somatics: Quotations, Bibliography, Resources    

How to Feel 10 Years Younger

"Hiroshi Nose, M.D., Ph.D, a professor of sports medical sciences at Sinshu University Graduate School of Medicine in Japan, who has enrolled thousands of older Japanese citizens in an innovative, five-month-long program of brisk, interval-style walking (three minutes of fast walking followed by three minutes of slower walking, repeated 10 times).  The results have been striking.  Dr. Nose reported that "Physical fitness ― maximal aerobic power and thigh muscle strength ― increased by about 20 percent, which is sure to make you feel about 10 years younger than before training.  The walker's symptoms of lifestyle related diseases (hypertension, hyperglycemia and obesity) decreased by about 20 percent, while their depression scores dropped by half." 
-  Reported by Gretchen Reynolds, New York Times Magazine, "What's the Single Best Exercise?", 2011

"Many of the Anglican meditation manuals used by Druids in the early years of the Revival gave special instructions for meditating while walking in a garden or some other quiet area.  To meditate while walking, choose a route over level ground where you won't have to bend, climb stairs, duck around trees, or do anything else that will interrupt your thoughts.  A paved or gravel path in a garden is ideal.   It should lead in a circle, so that you can keep walking as long as necessary.  Walk slowly and smoothly, taking relatively small steps at a steady rhythm.  As with the seated posture, you spine should be straight without being stiff, the crown of your head level, and your eyes lowered.  Let your arms move easily and naturally at your sides." 
-   John Michael Greer, The Druidry Handbook: Spiritual Practice Rooted in the Living Earth

"It is no use walking anywhere to preach unless our walking is our preaching."
-  St. Francis of Assisi  

"Make your feet your friend."
-  J.M. Barrie 
"Our feet are our body's connection to the earth."
-  Andrew Weil 
"Be strong then, and enter into your own body; there you have a solid place for your feet."
-  Kabir

Walking  Hundreds of quotations, sayings, facts, lore, and praises for walking. 

Chase All the Cloud's From the Sky

To experience the Five Animal Frolics we need to keep in mind the "Frolics" aspect of this movement art: being playful and exuberant, freeing up our time for fun, delighting in bodily movements, enjoying games of imitation, taking pleasure in the moment, and delighting in the exercise of fantasy and imagination.  We should be smiling as we enjoy our playful frolics.  We should strive to return to our youth, and rekindle those memories of our joyful childhood games, innocence, freedom of fancies, and silliness.  We are never too old to embrace that precious child within each of us.  

Bear Frolics: Lessons, Bibliography, Notes

The Complete Tales of Winnie-the-Pooh.  By A. A. Milne.  With decorations by Ernest H. Shepard.  New York, Dutton's Children's Books, 1994.  344 pages.  Color illustrations, hardbound.  ISBN: 9780525457237.  Originally published in 1926, 1954.  This book includes: Winnie-the-Pooh, and The House at Pooh Corner, VSCL.  
 
The Te of Piglet.  By Benjamin Hoff.  New York, Penguin Books, 1992.  257 pages.  ISBN: 0140230165.  VSCL.  

The Tao of Pooh.  By Benjamin Hoff.  New York, Penguin Books.  VSCL 
  
The most famous literary Bear is Winnie the Pooh.  Over 26 million English language books by A. A. Milne about the Pooh Bear and his friends have been sold since 1926, the books have been translated into scores of languages, and Disney Films has made him even more famous and a lucrative commodity line.  Benjamin Hoff has explored how Pooh Bear is a quintessential "Taoist Bear."   

So ... it is just fine for you to Dance like a Bear.
Become a Silly Bear for a awhile.
Enjoy the real honey of just being right were you are,
   here and now, content,
   Pooh, it is quite easy.
 

"Christopher Robin and I walked along
Under branches lit up by the moon
Posing our questions to Owl and Eeyore
As our days disappeared all too soon
But I've wandered much further today than I should
And I can't seem to find my way back to the Wood
So help me if you can
I've got to get back
To the House at Pooh Corner by one
You'd be surprised
There's so much to be done
Count all the bees in the hive
Chase all the clouds from the sky
Back to the days of Christopher Robin and Pooh."
- Return to Pooh Corner,  Words and lyrics by Kenny Loggins, 1969, MCA Musi

Grateful for the Books

“The man who has not the habit of reading is imprisoned in his immediate world, in respect to time and space. His life falls into a set routine; he is limited to contact and conversation with a few friends and acquaintances, and he sees only what happens in his immediate neighborhood. From this prison there is no escape. But the moment he takes up a book, he immediately enters a different world, and if it is a good book, he is immediately put in touch with one of the best talkers of the world. This talker leads him on and carries him into a different country or a different age, or unburdens to him some of his personal regrets, or discusses with him some special line or aspect of life that the reader knows nothing about. An ancient author puts him in communion with a dead spirit of long ago, and as he reads along, he begins to imagine what the ancient author looked like and what type of person he was.”
-  Lin Yutang (1895-1976), The Importance of Living

"There is so much to love and to admire in this life that it is an act of ingratitude not to be happy and content in this existence."
-  Lin Yutang, Pleasures of a Nonconformist 

How to Live the Good Life

  

Head's Up

Advice for how the head should be used during Taijiquan practice:

Lift the head.  Push the top of your head upward (ding jin). 
Tuck you chin in and slightly downward.
Relax the neck.  
Hold your head as if it were suspended by a string from above.  
Slightly part your lips and softly smile.  Your tongue should rest gently on the roof of your mouth behind your teeth.
Swallow all clear, thin and watery saliva.
Keep your eyes open, and hold a wide angle and soft focus in the field of vision. 
Imagine an opponent in front of you and imagine using the self-defense movements of Taijiquan being used against an aggressive opponent. 

Breathe in through your nose and out through your mouth.Breathe naturally as needed.  Gradually, tend to exhale when extending limbs out, inhale when drawing limbs to a more centered position.
You head should be aligned along an axis through your center and down to your feet.
The head should not extend beyond the feet.
The head, torso and waist should move as one piece.  

"The upright direction has always been the most salient, constant, and unique direction in our world."
-   Roger Shepard and Shelley Hurwitz

"Professor Cheng often talked about the position of the head, "as if pressing up against heaven," "as if being suspended by the pigtail: worn by Chinese during the Manchu dynasty.  He said that, while there are a number of good images for the head position, he especially recommended the idea of "hanging" because it counteracted the tendency to hold the head stiffly in place."
-  Wolfe Lowenthal, Gateway to the Miraculous, 1994, p. 5.  

"With respect to the position of the head, Cheng Man-ch'ing says, 'Cause the energy at the crown of the head to be light and sensitive.  The head should not incline backwards or hang forward.  It should not wag to the left or right, but should be as if suspended from above.  When this is supplemented by keeping the wei-lü vertical, the spirit extends to the crown of the head, that is, it reaches all the way to the zi-wan point.' "
Cheng Man-ch'ing, Advanced T'ai-Chi Form Instructions, Wile 1985, p. 21.

Dancing with Emptiness

"Of what is the body made?  It is made of emptiness and rhythm.  At the ultimate heart of the body, at the heart of the world, there is no solidity.  Once again, there is only the dance."
-   George Leonard

Six Illusions About the Body
By Larry Dossey, M.D.
1.  The body is solid.
2.  The body is stable.
3.  The body is individuated.
4.  The body belongs to the Earth.
5.  The body is stationary.
6.  The body is mindless.

"We are but whirlpools in a river of ever-flowing water.  We are not stuff that abides, put patterns that perpetuate themselves."
-  Norbet Weiner, 1950

"Improved perception of our somatic feelings not only gives us greater knowledge of ourselves but also enables greater somatic skill, facility, and range of movement that can afford our sensory organs greater scope in giving us knowledge of the world.  Besides augmenting our own possibilities of pleasure , such improved somatic functioning and awareness  can give us greater power in performing virtuous acts for the benefit of others, since all action somehow depends on the efficacy of our bodily instrument."
-  Richard Shusterman, Body Consciousness, 2008, p. 126.

Awakening Somatic Intelligence: The Art and Practice of Embodied Mindfulness.  By Risa F. Kaparo, Ph.D..  North Atlantic Books, 2012.  408 pages.  ISBN: 978-1583944172.  VSCL. 

Awareness Through Movement; Health Exercises for Personal Growth.  Easy to Do Health Exercises to Improve Your Posture, Vision, Imagination and Personal Awareness.  By Moshe Feldenkrais.  San Francisco, Harper Collins, 1972, 1977.  173 pages.  ISBN: 0062503227.  VSCL.     

Body Consciousness: A Philosophy of Mindfulness and Somaesthetics.  By Richard Shusterman.  New York, Cambridge University Press, 2008.  Index, bibliography, 239 pages.  ISBN: 9780521858908.  VSCL. 

Soma, Body, Somatics, Somatic Psychology and Philosophy: Quotations, Bibliography, Notes