Personal Transformation: Practices, Exercises, Disciplines

Personal Transformation:
Practices, Techniques, Methods, Paths, Activities, Expressions
Ways, Tactics, Strategies, Plans, Engagement, Learning,
Spiritual Exercises of Stoics, Positive Psychology Methods,
Daily Efforts, Actions, Aims

Most people experiment and then discover methods that work best for them, their circumstances, age, culture, personality, education, habits, etc.

When you find a path that works best for you - stick to that way. It is likely that an open-minded and flexible person will use a variety of spiritual practices.  Some aspects of each practice overlap with some aspects of other practices.  

Transformation is not a goal or aim of a practice; the practice itself is the embodiment of transformation.  The process is itself transformation.  Your transformed here and now by doing the practice with some confidence or belief in the efficacy of the practice. As soon as you make the effort to engage in psychologica/spiritual practices you immediately taste bites of nourishing enlightenment and transformation.  

Aging and Spirituality, Graceful Aging, Coping with Aging

Art, Beauty, Creative Projects 

Asceticism, Self-Denial, Restraint, Fasting, Self-Discipline

Avoid the Mob, the Herd, the Commonplace Social Pressures

Bhakti Yoga, Loving-Kindness, Worship of Other and the Divine

Beauty of Ordinary Objects, Wabi/Swabi, Aesthetics

Being Present Today, Using the Present Day for Change

Belief, Confidence, Adherence, Trusting

Biofeedback, Electronic Aids, Lights, Air Filters 

Body-Mind Practices, Somatic Therapy

Breathing, Pranayama, Breath Work, Dao Yin

Chanting, Mantras, Sound Healing, Singing

Charity, Benevolence, Sharing, Volunteering

Classes, Lectures, Training Sessions, Learning, Seminars

Control or Not Control Events in Your Life, Distinguish

Cooking, Mindful Eating, Vegetarianism, Good Nutrition

Comparative Religions and Worldviews Studies

Cosmic, Big Picture, World Events and Circumstances

Counseling, Psychotherapy, Advisors, Guides, CBT

Create a Meaningful Life and Values for Yourself

Cycles, Repeating Patterns, Seasons, Repetitions, Reflect

Do Good, Avoid Evil

Eastern Options: Yoga, Buddhism, Taoism, Stoicism, Zen

Environmental Awareness and Responsibilities

Excess, Gluttony, Hedonism, Wallowing: Avoid, Don't Do

Exercises: Walking, Yoga, Taijiquan, Stretching, Weight Lifting, etc.

Experiment, Research, Investigate, Question, Try Out

Family Life and Social Responsibilities Met, Householder Duties

Fate, Beyond Your Control, External Events

Five Senses Awareness and Explorations

Focus on Your Actions and Thoughts Today

Future Events are Somewhat Uncertain, Focus on Today

Gardening: Soil Work, Planting, Nurturing, Harvesting, Watering, Ecology

Goddess Devotion and Love, Tara, Kwan Yin, Mary, Lakshmi, Shakti

Gratitude, Thankfulness, Appreciation, Satisfaction

Guided Meditations, Hypnotherapy, Wise Stories 

Hatha Yoga, Tantra, Vajira Body, Longevity, Immortality

Healing, Caring, Helping, Informing 

Holidays, Celebrations, Customs, Observances, Eight Sabbats 

Incense, Smells, Fireplace, Flowers 

Interacting with Others, Group Activities, Church or Temple Services

Jana Yoga, Wisdom Path, Insight, Understanding

Language, Truth, and Logic, Semantics, Rhetoric

Left Hand Tantra: Libertinism, Antinomianism, Sensuality, Sexuality

Live and Let Live, Mind Your Own Business

Magic, Incantations, Prayers, Spells, Esoterica, Tantra

Massage, Acupressure, Self-Massage 

Mass Media Negative Influences on Your Life, Avoid, Reduce

Maxims, Reminders, Axioms, Great Verses, Memorize, Repeat

Meditation, Non-judgmental Awareness, Non-Dual Awareness

Mindfulness, Attention, Focus in the Present Day

Moderation in All Things, Don't Overdo or Underdo, Golden Mean

Music, Songs, Ambient Sounds, Bells/Gongs, Audio lectures

Must Do's, Should Do's ... Be Careful of these Opinions

Nature Outdoors: Ocean, Mountains, Desert, Forest, Rivers, Neighborhood, Garden, Parks

Massage, Acupressure, Healing Hands, Reiki, Acupuncture, Chiropractic

Medicines, Herbal Remedies, Alternative Therapies, TCM 

Medicine for the Body-Mind, Spirit, Soul

Movies, Documentaries, UTube Videos

Mysticism, Oneness, Epiphanies, Engaging, Revealing

One Chance, One Life, Today: Reflect

Open-mindedness, Flexibility, Keeping Options Open, Fair

Opinions and Judgements: Be Careful, Revise as Needed

Passages Repeated, Spiritual Notebooks, Inspiring Passages, Prayer Books, Hymnals

Past Events are Fixed and Unchangeable

Peaceful Calm Joyful Mind/Body Sense of Being in the World

Perceptions: Aim for Clarity, Truthfulness, Accuracy, Usefulness

Persistence, Grit, Willpower, Determination, Perseverance, Dedication

Photography, Drawing, Painting, Viewing Sacred Images

Philosophy, Thoughtfulness, Reasoning, Understanding, Science

Philosophy As a Way of Life

Pilgrimages, Visiting Sacred Places, Learning about Holy Sites

Plan Your Day in the Morning, Set Objectives, To Do Lists

Play, Games, Sports, Homo Ludens

Pleasures: Natural and Necessary, Bodily Functions, Understand

Pleasures: Natural but Unnecessary, Understand and Control

Pleasures: Unnatural and Unnecessary, Avoid, Shun

Praying, Invocations, Spells, Recitations, Mantras, Chants 

Present Focus, Here and Now, Today, Realm of Your Control

Reading, Research, Self-Study, Scriptures, Classics 

Reflections, Ruminations, Considerations, Reminders

Reflect on Impermanence and Death, Anticipate

Reminders, Maxims, Axioms, Great Verses, Memorize, Repeat

Research, Investigate, Question, Experiment

Retreats, Vision Quests, Isolation, Solitude, Solo Practice

Review Your Day at the End of Each Day

Riddles, Puzzles, Poems, Dilemmas, Koans

Right Livelihood, Decent Employment, Honorable Work

Rituals, Sacraments, Sacred Rites, Rites of Passage

Sacred Objects: Altars, Statues, Bowls, Art, Books

Sacred Places, Sacred Circles, Sacred Groves, Buildings

Service to Others, Helping, Volunteering, Charity

Shamanism, Visions, Astral Travel, Meeting Spirits, Drugs 

Simplicity, Frugality, Conservation, Respect for Things

Sitting in Quiet Awareness, Sitting in Oblivion, Zuowang

Smiling, Joyfulness, Positive Vibrations, Laughter, Jokes

Social Responsibilities, Family, Employment, Community

Spiritual Exercises of Stoics, Buddhists, Epicureans, Cynics

Stories, Inspiring Fiction, Poetry 

Strength Training, Weightlifting, Endurance Events

Spiritual Guides, Gurus, Enlightened Persons, Elders, Scriptures

Supernatural Beings: God, Allah, Shiva, Avatars/Incarnations (Jesus, Krishna, Buddha, Vishnu), Nature Spirits, Angels, Saints, Demons, Bodhisattvas, Dao, Wee Folk, Immortals (Xian), etc.  Use or Don't Use!

Tai Chi Chuan, Qigong, Dao Yin, Martial Arts

Tarot, I Ching, Random Visuals/Archetypes/Reminders

Thankful for the Gifts of Others, Parents, Teachers, Community

Theology, Thinking about the Divine, Scripture Study

Time Management, Action Today, Aims and Objectives

Today is the Day for Change, Be Present, Here and Now

Traditions, Ancestors, History, Religions, Philosophies

Unquestioning Obedience or Religious Zealotry Avoided

Usefulness: What is and What is Not Good for You and Society

Walking, Hiking, Sauntering, Kinhin Walking Meditation 

Worry, Fretting, Fear: Find Methods to Reduce or Avoid

Yoga

Virtue Ethics, Morals, Proper Behaviors, Karma, Niyamas, Values

Virtue: Flourishing, Skills, Knowledge, Awareness

Visualizing, Imagining, Pretending, Fantasies, Dreams

Vows, Precepts Taking, Initiation, Confirmation

Wait, Delay, Reflect: Before You Act

Work Responsibilities, Career, Management, Effort, Right Livelihood

Worship, Submission, Dedication, Bhakti Yoga

Writing, Journaling, Blogging, Web Publishing 

Zazen, Seated Zen Meditation, Zuowang  

Springtime in Vancouver, WA
Mike Garofalo reading Moshe Feldenkrais

"I am a seeker of truth on a spiritual journey. 
I believe life has sacred meaning and purpose.
May my behavior today express my deepest beliefs. 
May I approach each and every task today with quiet impeccability. 
May I be a simple, humble, and kind presence on the earth today. 
May I see the Divine Nature in all beings today. 
May I be grateful today to those who came before me,
and may I make the roads smoother
     for those who will travel them after me. 
May I leave each place at least a little better than I found it today. 
May I truly cherish this day, knowing that it may be my last. 
May I remember, remember, remember, not to forget, forget, forget."
-   Bo Lozoff, It's a Meaningful Life: It Just Takes Practice 

How to Live a Good Life: Advice from Wise and Respected Persons

Compiled by Michael P. Garofalo 

Grayland State Park, Coastal Southwest Washington

 Grayland Beach State Park, Coastal Southwest Washington

We drove to Tokeland for gasoline.  Breakfast in Raymond.

I drove southeast from Grayland Beach to Tokeland and then to Raymond.  The road travels along the edge of the Willapa Bay.  The low tide revealed immense blocks of sand in this very shallow Bay.  Over half the water in the Bay comes in and goes out each day.  

The countryside from Raymond to Pe El or Doty is very beautiful rural country.  I took back roads from Pe El to Vader, and from Vader to Longview along the Cowlitz River.  The main Chelais river goes through Pe El and Chelais while making its way northwest to Aberdeen and Grays Harbor Bay; and, the south Chelais river flows further southeast from Pe El.  The level of "green" is astounding!  

Drove from Raymond to Pe El, then to Vader, then Interstate 5.
Unpack at home. Clean up. Shower. Rest.

It is 53 miles east from Raymond on the Willapa to Chelais via Washington State Road 6.  Always a pleasure.  

Raymond's many metal sculptures.

Chelais

Centralia and Chelais, Southwestern Washington

Centralia  Population 18,183  Images
On Interstate 5 between Portland and Olympia    WA6 Junction   Timber industry, farming, city, businesses, tourism. 
Centralia is 84 miles south of Seattle.  
Centralia Outlets Shopping     Business Directory

Centralia: Weyerhaeuser Timber Company   The company owns most of the Willapa Hills forests to the west of Centralia.  

Chehalis  Population  7,259   Images   Chehalis is 88 miles north of Portland, and 28 miles south of Olympia. 
On Interstate 5 between Portland and Olympia.  About 12 miles north of the I5/WA12 Junction near Mary's Corner. 
Timber industry, farming, city, businesses, tourism. 

Grand Mond   Great Wolf Lodge and Waterpark

Lucky Eagle Rochester Indian Hotel and Casino 

Chehalis River    Images   Newaukum River

Chehalis Reservation Confederated Tribes

Native Indians of Southwestern Washington

Raymond

Raymond  Population 2,975  Pacific County  WB  Junction of US101, WA 6, and WA 105. 
The largest town on the east side of Willapa Bay and largest city in Pacific County. 
Raymond is 35 miles north of Naselle, 56 miles west of Centralia, and 25 miles south of Aberdeen. 

Raymond Images  WB  

Raymond:  Carriage Museum   Willapa Seaport Museum    Harbor/Docks    Sightseeing    Paddling    

Raymond:  Willapa River  Images   WB  There is a north and south fork of the Willapa River in Raymond.  

Raymond:  Steamboats of Willapa Bay   There is a huge Weyerhaeuser lumber mill in Raymond. 
Many fish canneries are in or near South Bend and Raymond.  There are numerous commercial and public docks in the area. 

Raymond Timberland Library

Raymond:  Willapa Paddle Adventures   Paddling canoes or kayaks on the many Willapa Bay rivers is very popular. 

Raymond:  Willapa Hills State Park Trail   56 miles east to Centralia.  River biking trail from Raymond to South Bend. 

Numerous rusted metal sculptures along the roadway in Raymond.  

Four Days in Grayland
By Michael P. Garofalo

               

Grayland State Park, Coastal Southwest Washington

Grayland Beach State Park, Coastal Southwest Washington
Near Westport, Washington

We drove into the town of Westport and stopped at the marina to shop and tour.
Shopped at Brady's Oysters.
Mushroom hunting at Twin Harbors State Park.
Seashore driving.
Cranberry fields.
Campfire.
Kumimoto Oysters and clams for dinner.
Beachcombing.

Trails leading from grassland to shore pines forest.

We found many mushrooms in the forest.

Grayland State Park, Coastal Southwest Washington

Grayland Beach State Park, Coastal Southwest Washington
Near Westport, Washington

Drove to Raymond on Washington Route 106.
Visited the Carriage Museum in Raymond.
Shopped at Dennis Mercantile, visited South Bend, stopped at Tokeland Cannabis Store.
Nice clear day, little wind, cool temperatures.
We enjoyed a campfire.
Fine food dining: steak, wine, veggies.
Mick and April went clamming until 10 at night. 
I was not feeling well all day.
Karen and I were too tired to clam at night ... asleep by 7 pm.

       

        

          

Tokeland Cannabis

On the Shoalwater Indian Reservation at Tokeland, Washington, on WA Road 106, there is a gas station and convenience store, a Indian Museum and Library, cafe, Casino, and the Tokeland Cannabis store. 

A few miles south of WA 106  is the historic Tokeland Hotel. It was build in 1886. Inside is the Quill Restaurant.

The Tokeland Cannabis store is known for selling good pot/grass/cannabis/marihuana, and a large carved wood statue of a smoking pipe, a large Bong. It was carved by the local artist, Jeffro Uitto.

"It’s all about the big bong out front! Master wood carver and Tokeland resident, Jeffro Uitto (@jeffrouitto), made one of the most memorable welcome items you’ll ever see on display. His company, Knock on Wood, is world renowned and upon opening in this southern corner of the state, he set out to create one of his masterworks. And if that doesn’t blow you away, wander inside to see his Tree of Life panel carved from salvaged redwood taken from an old water tank. Check out his work online, but if you want to see it in person first, make a day of it and roll over to Tokeland Cannabis."

Girls Varsity Soccer Champions - Skyview High School

Girls Varsity Soccer, Washington State, 4A Division School, St. George 2024 League Champions - Skyview High School
Record: Overall Record of  12 - 0 - 3  Conference  5 - 0 - 1  58 Goals For, 6 goals against.

Makenna Flinn, #16, Center Defender

Skyview High School vs Sumner High School

NEXT??    Sumner High School vs Skyview High School, Girls Varsity Soccer, 7 pm, 11/5/2024, Tuesday, Federal Way Memorial Field. 

Federal Way is City in Kings County and part of the Seattle Metapolitician Area.

Summer High School is ranked 6th in the State of Washington for 4A Division sized large schools.
It has a record of 11-2-3.  Skyview High School is ranked 4th in the Statewide 4A Division.
Information.

Skyview (12 - 1- 3) was defeated by Sumner (12-2-3), 2-0.

Sumner High School is just a few miles from the large Federal Way Stadium. Sumner HS had a large crowd of vocal supporters at the stadium for this important 4A Division game.

Some key Skyview players were unable to play because of academic failures or limited by injuries. 

The new President of the United States of America is Donald Trump.  May we enjoy peace and prosperity. May our leaders make wise and decent decisions and take effective actions.

Grayland State Park, Coastal Southwest Washington

Grayland Beach State Park, Coastal Southwest Washington
Near Westport, Washington

We drove from Vancouver to Grayland in cold, windy, and raining weather.

Karen and I enjoyed our lunch at the Tokeland Hotel's, the Wandering Goose Restaurant. I ate 6 beautifully fried oysters and cole slaw ... delightful.

 

We went yurt camping at Grayland Beach State Park with Michael Delmer, April, Karen, and I.

We tried razor clamming at around the low tide at 7 pm. Very dark and extremely windy.

Tokeland Hotel
Karen and I enjoyed our lunch at
The Wandering Goose Restaurant
in the Tokeland Hotel

                     

            

Girls Varsity Soccer Champions - Skyview High School

On Saturday, 11/2, the Skyview High School Girls Soccer Team played the Tahoma Bears in a Sectional State Playoff Game. The Bears brought a record of 5-5-2.

It was a cold and overcast day at the Skyview soccer field. The crowd was small.  

Unfortunately, as usual, the Skyview sound system was very poor.  No banners for each of our players like we saw at Richfield, Union, and Camas. No cheerleaders. No student section of rooters. On the positive side, the bleachers were clean, outdoor toilets nearby, having a Make a Wish fundraising table, modest attendance fees, an orderly and even tempered audience, good referees, and a security and administrative presence. Everyone felt safe.  Younger children were everywhere and smiling. 

The usual group of Skyview soccer parents and their children were in attendance. Our group of Skyview fans and rooters included Alicia and Sean (Makenna Flinn's (#16, Center Defender) parents, Hanna and Matt Flinn, Hanna's visiting sister and her husband, Ryan, Joey, April Garofalo, Grandma Beryl, Grandma Karen, and Grandpa Michael. Everyone had fun!!

Skyview High School Girls Varsity Soccer Team in 2024

A tense and intense game. A stingy defense on both teams. 

The game was tied 0-0 at the end of regulation and 2 overtimes.  A final shootout took place.  Each team was tied after 6 shots. The Tahoma kicker hit the side pole and missed. Then, Cannonball Quinn Lundy, kicked the winning goal in the shootout (penalty kick, one on one, one kicker and one goalie ... high tension).

Skyview Girls Varsity Soccer Team
Saturday, November 2, 2024
Skyview 1 and Tahoma 0

Current Skyview High School Girls Varsity Soccer: Overall Record of  12 - 0 - 3  Conference  5 - 0 - 1

The Skyview Girls Varsity Soccer Team is now ranked 8th in the State of Washington. Information.

Another local high school, Ridgefield, is ranked 10th in the State of Washington. It has a
record of 15-1-1.  Ridgefield and Skyview played to a 2-2 tie early in the season.

The local Columbia newspaper reporter said the standouts for Skyview in the game were: Brynlee Williams, Quinn Lundy, Scottie Crooks, and Makenna Flinn.

NEXT??    Summer High School vs Skyview High School, Girls Varsity Soccer, 7 pm, 11/5/2024, Tuesday, Federal Way Memorial Field. 

Federal Way is City in Kings County and part of the Seattle Metapolitician Area.

Summer High School is ranked 6th in the State of Washington for 4A Division sized large schools.
It has a record of 11-2-3.  Skyview High School is ranked 4th in the Statewide 4A Division.
Information.

_________________________________________________

Skyview (HS) High School is located in the area north of Vancouver, Washington.  It is located in the northwest unincorporated suburbs of Vancouver, called Salmon Creek.

Our grand daughter, Makenna Flinn, plays center defender (#16) on the Skyview HS Girls Varsity Soccer Team.  She plays the entire game, every game. She is a Junior. She is an A grade student.

The Skyview Girls Varsity Soccer team went undefeated in 2024.
Overall Record of  11 - 0 - 3  Conference  5 - 0 - 1
The Skyview Girls Varsity Soccer Team won the District Championship of the 4A Greater St. Helens Athletic District in the State of Washington.
The last time Skyview HS  won the GSHAD Championship was in 2014.

The Skyview Girls Varsity Soccer Team fielded a very stingy defense - the best in the league.
The defense recorded eight shoutouts, and gave up only 8 goals all season.
The defense never gave up more than 2 goals in a game.
All players pitched in on defense!
The three main defensive players, who played the entire game every game were:
Brynnlee Williams    Goalie                  Junior
Makenna Flinn          Center Defender  Junior   # 16
Quinn Lundy            Wing Defender     Junior   # 19

The Skyview offense was quite powerful at times, and tallied 57 goals in the season. Only six of the games were close. Some of their wins were by wide margins, e.g., 8-0.  Rotations of mid-fielders and striker forwards were frequent, keeping players fresh, strong, and fast. Standouts on offense included Dea Covarrubias, Mya Ellertson, Bella Town, and Cameron Watson.

This team 2024 team had four seniors on the entire roster.
Many of the team members have played together since elementary school at Chinook Elementary in Salmon Creek on the local league team called "The Nemesis."  Karen and I have attended scores of Nemesis soccer games in the last 7 years.

First year Head Coach was Matt Houghton, and his Assistants were Nello Picinich, Mackenzie Ellertson, and Samantha Schoene.

Overall 2024 Record of  11 - 0 - 3  Conference  5 - 0 - 1
57 Goals Scored by Skyview. Only 8 Goals Scored Against Skyview.

Karen and I attended eight of these Girls Varsity Soccer Games.  We went out to dinner with Makenna's parents (Alicia and Sean) and her other grandmother (Beryl) before three of the games. We got to meet many parents of the girls.  

We visited some of the big stadiums in the area, e.g., Battleground, Richfield, Union, Camas, and the local Kiggins/Boggs Vancouver Field.

They The Skyview HS Girls Varsity Soccer Team will play their first State Tournament Soccer Game on November 2, 2024, at Skyview.

Makenna Flinn and Quinn Lundy
Key Skyview Soccer Defenders

Final Game Photo of Skyview Team
We defeated Union High School, 4-1
October 24, 2024, 9:20 p.m.

Makenna Flinn, Center Defender, #16

See More On

4A Greater St. Helens

#	Team	W-L	GB	OVR
1	Skyview	8-0	-	12-0-2
2	Mountain View	6-4-1	3.0	10-6-1
3	Camas	6-2	2.0	8-5
4	Kelso	5-3	3.0	12-4-1
5	Union	4-3-1	3.5	7-6-2
6	Prairie	3-7	6.0	5-10
7	Battle Ground	2-8	7.0	4-11
8	Evergreen	0-7	7.5	5-8

See