yoga journal, valley spirit blog, by michael p. garofalo, december, 2004.

yoga journal, valley spirit blog, by michael p. garofalo, december, 2004. valley spirit journal daily reflections, activities, reading, notes, quotations, comments, links, references notes and observations about fitness and well being: gardening, walking, taijiquan, yoga, qigong about this and that - ku shen journal - a daily journal/blog december 2004 index to the valley spirit journal by    michael p. garofalo living in the rural north sacramento valley, red bluff, california a brief biography of the author   alicia flinn,  karen garofalo,  april scott sean flinn,  michael p. garofalo,  michael d. garofalo 2004 garofalo family portrait happy winter holidays       january 2005 valley spirit journal november 2004 valley spirit journal index to the valley spirit journal       december 31,  friday, 2004 "in truth, people can generally make time for what they choose to do;  it is not really the time." -   john lubbock "i hear and i forget. i see and i remember. i do and i understand." -   confucius updated the webpage on yoga.   i did my morning exercise program for 100 minutes: walking, qigong, taijiquan, stretching, and jump rope drills.  i am now learning and practicing the  wild goose (dayan) qigong 64 movement form.   worked around the house from 8-4pm: take down and pack all christmas/yule holiday decorations indoors and outdoors.  improve large shed and reorganize garage.     my "morning exercise program" includes the following: walking for 6 to 8 laps up and back on kilkenny lane (11-15 minutes per lap)  at a moderate pace.  i usually begin walking as soon as i can see and be  seen safely as i walk down the road.  i begin at approximately 7 am  in the early winter months.  the road is a relatively quiet cul-de-sac, although highway 99 west at the east end of the cul-de-sac can be quite noisy.  normally, i walk four days every week.  my walking is done at a moderate pace of  about 3 miles per 70 minutes.  .   while walking i do the thirteen treasures walking qigong.   in between some of the walking laps, i do one or more of the:  wild goose qigong form,  sun style 73 competition taijiquan form,  traditional 108 yang style long t'ai chi ch'uan form,  and the standard 24 yang style form.    i practice my taijiquan forms at a moderate pace at times rather than extremely slowly.   i am continuing my jump rope training program.  following buddy lee's instructions, i do 160 jumps with a simple hop jump to condition the body.  i do jump rope training every day.  i use his book:  jump rope training.  techniques and programs for  improved fitness and performance.  by buddy lee.  champaign, illinois, human  kinetics, 2003.  index, 156 pages.  mgc.  isbn: 0736041516.   my morning workout varies in time required from 70 to 130 minutes depending upon how many laps i walk, and he amount of qigong and taijiquan and stretching that i do during a morning training session.   i use the time while walking for reflecting, thinking, meditating, observing, analyzing,  synthesizing, planning, self-hypnotizing, daydreaming, rehearsing, creating, and enjoying the time.     >>>>>>>>>>>>>>>>>   new year's eve activities and celebrations.   updated the webpage on flexibility and stretching.     december 30,  thursday, 2004 "see first that the design is wise and just; that ascertained, pursue it resolutely." -   william shakespeare i did my morning exercise program for 90 minutes: walking, qigong, and taijiquan. learning and practicing the wild goose (dayan) qigong 64 movement form.   studying the  ace personal trainer manual for the upcoming certification exam.   updated the webpage on exercise for older persons. the www.egreenway.com website was off line.  the domain registration had expired, and dotregistrar had not notified me.  i spend hours trying to solve this problem.  dotregistrar overcharged my credit card.  what a mess!   dotregistrar never returned any of my three telephone calls to them.   what a disappointment.  as soon as i can get everything back up and  running again, i plan to switch registration of the domain to netsolutions  where i registered www.gardendigest.com.   debbie, jordan, and terry christensen all came over for a party at our house. three lively ladies and one gentleman.  delightful.   i had insomnia last night.     december 29,  wednesday, 2004 "in the confrontation between the stream and the rock, the stream always wins - not through strength but by perseverance." -  jackson brown i did my morning exercise program for 90 minutes: walking, qigong, and taijiquan. learning and practicing the wild goose (dayan) qigong 64 movement form.   cleaned out the ditch near my neighbor's driveway.  only light drizzle in the morning.   prepared the mat pilates webpage.  i've not been able to post to the website for a few days.   weightlifting for 45 minutes: bench press, incline squats, dumbbell shrugs,  forearm curls, upright rows.   yogalates class with lauren from 6:00 - 6:45 pm  at tffc.  studying the  ace personal trainer manual for the upcoming certification exam.   reading the bhagavad gita.   started the skip rope program developed by buddy lee.  minimum of 140 jumps with a simple hop jump.   jump rope training.  techniques and programs for improved fitness and  performance.  by buddy lee.  champaign, illinois, human kinetics, 2003.  index, 156 pages.  mgc.  isbn: 0736041516.   updated the index webpage on fitness and well being. i had insomnia last night.     december 28,  tuesday, 2004 "snowflakes are one of nature's most fragile things, but just look at what  they can do when they stick together." -   vesta kelly steady rain all day.  we have had another 1.5 inches since yesterday afternoon. i worked on cleaning and rearranging the garage during the day.     sitting naked in the rain - thoughts drizzle down.     weightlifting for 45 minutes: pull downs, leg curls, triceps press downs,  seated leg presses.  yoga class with gudrun volpat from 5:30-6:45 at tffc.  studying the  ace personal trainer manual for the upcoming certification exam.   "it is easier to act yourself into a new way of feeling rather than feel your way into a new way of acting." -   g. d. morgan     december 27,  monday, 2004 "strength is a matter of the made-up mind." -   john beecher we left portland, oregon, at 5:30 am, and we arrived back in red bluff, california, at 5:10 pm.  the drive from ashland, oregon, down to redding, california, was very slow and dangerous.  snow covered this mountainous terrain, rain and snow fell during the drive.  the traffic slowed to a complete halt over the highest passes (3,900 feet).  the traffic was very heavy.  we arrived home very tired.  unpacked and relaxed.   when i returned home, i checked the rain gauge.  it had rained 4.25 inches since last thursday.  everything was soaked and large puddles were on everyone's property in the low areas.  we expect rain for the next five days.       december 26,  sunday, 2004 "success is a ladder you cannot climb with your hands in your pockets." "you can have anything you want if you want it desperately enough. you must want  it with an inner exuberance that erupts through the skin and joins the energy that  created the world." - sheila graham we hiked around mt. tabor, shopped in the hawthorne district, and enjoyed  a fine italian meal.  we spend the evening at mick and april's apartment.   we watched kill bill, part ii.        i had a gift certificate from powell's books.  we went to the powell's bookstore on hawthorne blvd., in portland.  i purchased two used books: yogalates: total body toner.  the breakthrough workout that combines the best elements of yoga and pilates.  by louise solomon.  london, virgin books, 2003. appendices, 144 pages.  isbn: 0753507579.  mgc.      yoga for men: postures for healthy, stress-free living.  by thomas claire.   franklin lakes, new jersey, career press, new page books, 2004.  index, 262 pages.  isbn: 1564146650.   mgc.         december 25,  saturday, 2004 christmas day!     "meditation in the midst of activity is a million times superior to meditation in stillness." zen practice in the midst of everyday activities is far superior to seated meditation. real zen efforts in the middle of everyday activities greatly improves our results during quiet meditation. quiet contemplation is greatly enriched by contemplation during daily activities. living by buddhist principles in everyday situations is more challenging than a silent retreat.   the japanese zen master and renowned calligrapher hakuin ekaku (1686-1768) quoting the  chinese chan (zen) master dahui zhonggao (1089-1163).  the excellent scholar, john stevens (three zen masters, 1993, p. 100) says that the  above quote about "zen effort in the midst of activity" was hakuin ekaku's motto.   bringing your zen buddhist practices into all your everyday activities greatly enhances the quality of your quiet seated meditation.   hakuin with staff   refer to my webpage on the staff.   we spend the day with alicia, sean, mick and april at alicia's house.  we enjoyed many fine foods, drink and conversation.  the christmas dinner was an elegant prime rib roast with many vegetables and wine.  we shared presents and conversation.   we spend the evening at mick and april's apartment.  we watched kill bill, part i.             december 24,  friday, 2004 "a resolute determination is the truest wisdom." -  napoleon i did my morning exercise program for 90 minutes: walking, qigong, and taijiquan. learning and practicing the wild goose (dayan) qigong 64 movement form.   we spend the day with alicia, sean, mick and april at alicia's house.  we shopped at a few fine markets for excellent food for the party.  we enjoyed many fine foods, drink and conversation.  sean played rock and roll music all day.  a good  friend of alicia, marian stopped by to announce her engagement today.       december 23,  thursday, 2004   "we shrink from change; yet is there anything that can come into being without it?" -   marcus aurelius we left red bluff, california, at 6:15 am, and we arrived in portland, oregon,  at around 3:30 pm.  the weather was clear and cool.  there was no snow or  rain during the drive north.  it had not rained in red bluff for over two weeks.   we visited with april scott briefly and gave her presents from her father and sister.    then we went to alicia and sean's house.  we enjoyed a nice dinner at the german restaurant.       december 22,  wednesday, 2004 "progress in every age results only from the fact that there are  some men and women who refuse to believe that what they know  to be right cannot be done." -   russell w. davenport updated my webpages for my yoga class and taijiquan and qigong class at the tehama family fitness center:  posted them at tffc.   yoga class 2005, thursday and saturday taijiquan and qigong class 2005, saturday   yoga class 2005 flyer full-body flexibility.   by jay blahnik.  human kinetics, 2003.  216 pages. isbn: 0736041508. i did my morning exercise program for 90 minutes: walking, qigong, and taijiquan. learning and practicing the wild goose (dayan) qigong 64 movement form.   studying the  ace personal trainer manual for the upcoming certification exam.         december 21,  tuesday, 2004 "a will finds a way." -  orison swett marden explore tantric ecstatic left hand path - 6 hours from 5 am - 11 am.   rest, read, nap, and reflect in the afternoon.         december 20,  monday, 2004 "if your determination is fixed, i do not counsel you to despair. few things  are impossible to diligence and skill.  great works are performed not  by strength, but perseverance." -   samuel johnson walking, qigong, and taijiquan for 90 minutes in the morning (7:00- am).    finish review of part iii of yang style long form.  studying the  ace personal trainer manual. shoveling gravel in the driveway and sheds - 6 hours of very hard work outdoors.   "the obstacles that distract thought are disease, apathy, doubt, carelessness, indolence, dissipation, false vision, failure to attain a firm basis in yoga, and restlessness." -   pantanjali, yoga sutra (1.30), 200 ce, translated by barbara stoler miller.   "the first, sickness (vyadhi), is a physical obstacle, but the other eight can be considered mental.  these include languor (styana), doubt (samshaya), heedlessness (pramada), sloth (alasya), dissipation (avirati), false vision (bhranti-darshana), nonattainment of yogic states (alabdha-bhumikatva), and instability in these states (anavasthitatva)." -  richard rosen, the yoga of breath, p. 39.     stretching in the office.   by bob anderson and jean anderson.  shelter pubs.,  2002.  112 pages.   isbn: 0936070293. added entries to my flexibility and stretching webpage.     december 19,  sunday, 2004 "it's the constant and determined effort that breaks down all  resistance and sweeps away all obstacles." -  claude bristol   walking, qigong, and taijiquan for 120 minutes in the morning (7:00- am).    review part iii of yang style long form. studying the ace personal trainer manual every day.  today i studied about the leadership skills required in the personal fitness trainer.   stretching.   20th anniversary edition.   by bob anderson and jean anderson.   shelter pub., 2000.  223 pages.  isbn: 0936070226.    help around the house.  shoveling graveling and digging sump holes.   debbie and jordan come over for dinner around 3 pm.  we enjoyed a feast of shrimp, gumbo, fresh bread, vegetables, cheesecake, and coffee.   reading:the yoga of breath: a step-by-step guide to pranayama.   by richard rosen.  foreword by rodney yee.  illustrations by kim fraley.   boston, shambhala, 2002.  index, notes, 304 pages.  isbn: 1570628890.      december 18,  saturday, 2004 "it's easier to go down a hill than up it but the view is much better at the top." -   henry ward beecher walking, qigong, and taijiquan for 70 minutes in the morning (7:00- am).    review part iii of yang style long form. teach taiji and qigong from 9:30-11, and yoga form 11-12:30  at tffc.  informed students about the new schedule for saturdays starting in  january 2005.  shoveling gravel and digging sump holes.    studying the ace personal trainer manual every day.  today i studied about strength training.          december 17,  friday, 2004 "knowing is not enough, we must apply.  willing is not enough, we must do." -  johann von goethe start winter break from cuesd work.  i am off work until january 3, 2005.   my main focus for the next two weeks will be to study the ace personal trainer manual   every day.  i will be prepared for the upcoming exam in february.   walking, qigong, and taijiquan for 90 minutes in the morning (6:30- am).    review part iii of yang style long form. qigong and taiji class with kevin weaver from 9 -10:20 am at tffc.   weightlifting: squats, bench press, bicep curls, upright rows.   attend maywood staff luncheon at mexican restaurant in corning at 1:30.   teach arithmetic to a neighbor taking a math test.   "dear mike,     are you familiar with the 5 cloud meditation?  i am aware it uses yellow,  white, black, green and pink imagery regarding the clouds--and has specific locations where to visualize on the body...but any further information you  could give me would be most appreciated. peace in all directions, julie heyman."   "julie, i am not familiar with the five clouds meditation method to which you referred.   there are many variations of meditation visualizations using color schemes.  the indian chakras have elaborate color associaitons.  western meditation techniques from modern magicians, e.g., order of the golden dawn, also have complex color associations.  chinese feng shui uses a variety of color associations that relate to mood and spiritual states.  the old taoist manuals include alchemical associations for colors. best, mike."     december 16,  thursday, 2004 "let us not be content to wait and see what will happen, but give us the  determination to make the right things happen." -   peter marshall work for cuesd 7:30 - 4:00:   weightlifting for 45 minutes: pulldowns, reverse leg curls, forearms, dumbell shrugs (85lbs) teach the evening yoga class from 5:30-6:45 at tffc.    watch lakers vs sacramento on tnt television.  the lakers really played a  fast, athletic, and accurate shooting game.  they surprised me! "dear mr garofalo, thank you for your excellent website. i have been doing qigong shibashi for  several months and recently started a beginners' tai chi class.  in my area,  there are two main schools, one of which teaches full yang form broken up  into six levels, and the other teaches beijing 24, 42 competition, 32 sword  and 42 sword. i decided to go with the beijing 24, which is broken into a beginners class teaching  beijing 12, and even shorter form, and the follow on class which teaches the rest of  the moves for beijing 24. i have found many book and web resources for b 24, but nothing on b 12, aside from references to it's existence. maybe it is just something people do on the way to b 24 and more advanced forms? my question is, do you know of any web resources for beijing 12, even a list of the moves in correct order? i would be most grateful. yours sincerely,  robert shields, melbourne, victoria, australia." dear mr. shields, i have not heard of a beijing 12 yang style.  dr. paul lam has created some short forms blending yang and sun styles that are 8-12 movements.  chen xiaowang has a 17 chen form. maybe the people are just dividing the 24 form into two parts, like others have divided the yang long 108 into 6 parts (as i do on my website) for teaching purposes. i think your choice of "beijing 24, 42 competition, 32 sword and 42 sword" is an excellent one.  the standard beijing 24 yang and standard 32 sword are really good forms for those starting to learn taijiquan.  you will enjoy yourself, and benefit greatly from the experience. thanks for the positive feedback about my website. best wishes for a fine summer, mike garofalo     december 15,  wednesday, 2004 "men who are resolved to find a way for themselves will always find opportunities  enough; and if they do not find them, they will make them." -   samuel smiles added links to the webpage on willpower.   work for cuesd 7:30 - 2:00:   walking, qigong, and taijiquan for 90 minutes in the afternoon.    review part iii of yang style long form. little gardening to do because the recent rains have left the soil damp. the cool and cold weather has removed all the leaves from the deciduous trees.  i fertilized all the evergreens before the rains.  i water the potted plants on the front and back porch on a regular basis.           december 14,  tuesday, 2004 "mind is all that counts." -   robert collier work for cuesd 7:30 - 1:  writing and grant research.   weightlifting for 45 minutes: squats, bench press, bicep curls, tricep extensions. yoga class with gudrun volpat from 5:30-6:45 at tffc.  i was totally out of energy by the end of the workout.   confirmed my 2005 teaching schedule with cori dittner, program coordinator, at tffc:  i will be teaching yoga on thursdays and saturdays, and taijiquan on saturdays.  i filed paperwork for the yogafit level i certificate.         december 13,  monday, 2004 "in order to excel, you must be completely dedicated to your chosen sport.  you must also be prepared to work hard and be willing to accept constructive  criticism. without a total 100 percent dedication, you won't be able to do this." -   willie mays walking, qigong, and taijiquan for 90 minutes in the morning (7:00- am).    review part iii of yang style long form. studying the ace personal trainer manual every day.  today i studied about strength training.    attend the tehama county library employees workshop at the tcde library in red bluff in the afternoon.  christmas shopping afterwards.   weightlifting for 45 minutes in the afternoon at tffc: back, forearms, leg curls.   studying the ace personal trainer manual every day.  today i studied about strength training.      "greetings michael p. garofalo, your website lists [http://www.egreenway.com/taichichuan/cheng1.htm] what i think is a dvd entitled: listing of movements, cheng man-ch'ing, 37 movements  short form, yang style, master cheng man-ch'ing (1901 - 1975) as "coming in december 2004".  has this actually appeared?  i've been searching for a good tcc yang style, short form dvd and haven't found much out there of worth.  my thanks, in advance, for any help you can provide! david lee" david, i'm a little behind in web publishing now that i am teaching tai chi, qigong, and yoga at a local large fitness center.  i'm not sure i will ever "catch up" - and that is ok by me.   get hold of the wayfarer publications catalog for purchasing videotapes of  the cheng man-ch'ing short form.  there is a nice quality production by terry dunn. robert cuckrow's videotape is very grainy and dark.  these are listed in my cheng man-ch'ing webpage.   best wishes,  mike     december 12, sunday, 2004 "i'm a great believer in luck, and i find that the harder i work, the more i have of it." -   thomas jefferson    walking, qigong, and taijiquan for 90 minutes in the morning (7:00- am).    review part iii of yang style long form. teach greg tai chi.   studying the ace personal trainer manual every day.  today i studied about strength training.    karen and i put up christmas lights and decorate tree.  shoveling gravel into  the driveway.         december 11, saturday, 2004 "it is common sense to take a method and try it. if it fails, admit it frankly  and try another. but above all, try something." -   franklin roosevelt    shambhala zen art gallery teach taiji and qigong from 9:30-11, and yoga form 11-12:30  at tffc.  work around home on garage, shed and garden areas.  winterize sheds.   studying the ace personal trainer manual every day.  today i studied about strength training.    dealing with a mild cold.       december 10, friday,  2004 "any significant long-term change requires long-term practice, whether that change has to do with playing the violin or learning to be a more open, loving person.  we all know people who say that they have been permanently changed by experiences of a moment or a day or a weekend.  but when you check it out you'll generally discover that those who ended up permanently changed had spent considerable time preparing for their life-changing  experience or had continued diligently practicing the new behavior afterward." -  michael murphy and george leonard northwest yoga and meditaiton festival, seattle, april 28-may 1, 2005.   walking, qigong, and taijiquan for 90 minutes in the morning (6:30- am).    review part iii of yang style long form. weightlifting for 45 minutes, and then qigong and taiji class with  kevin weaver from 9 -10:20 am at tffc.   work for cuesd 12:00 - 4:00:  finish maywood book sale.   prepare paperwork for yoga fit level 1 certificate and mail.   studying the ace personal trainer manual every day.  today i studied about strength training.          december 9, thursday, 2004 "ichigo ichie" means "one meeting, one life." in japanese. the expression is used in the tea ceremony and highlights the fact that each experience is unique, an event in and of to itself, precious, memorable in its own right, special, an event that will never come again.   nourishing the essence of life: the outer, inner and secret teachings of taoism. by eva wong.   boston, shambhala, 2004.   112 pages.  isbn:  1590301048. work for cuesd 7:30 - 3:30:  work book sale before school, during break, during lunches.  writing and grant research.   i taught the yoga class from 5:30-6:45 at tffc.   "a goal is not always meant to be reached, it often serves simply as something to aim at." -   bruce lee "good day from south africa. thanks for the informative site and welcome links. i have been practising beijing wu style and a bit of yang style tai chi for the last 2 years and it has truly improved my overall health. we did a few silk reeling exercises in class, which i found very stimulating.  ... i tried to search the web for info but cannot find something worthwhile. are you in a position to refer me to a source on this subject, any good books or video's to recommend, or perhaps some thoughts of your own? regards, johan maritz johan, chen style tai chi teachers always introduce silk reeling exercises to their students.  nearly every chen style instructional videotape/dvd includes some silk reeling exercises.  yang style teachers demonstrate discuss silk reeling exercises much less.  chen style taijiquan: chan si gong - internal spiral energy, part 1.  instructional videotape  by grandmaster chen xiaowang.  eighteen postures silk reeling for all ti chi chuan.  instructional videotape  by shifu jiang jian-ye.  71 minutes, vhs.  instruction and multiple demonstrations.   capital district tai chi and kung fun, albany, new york.   website: jiang's tai chi videos.  cdtka, 1997.  sinking, relaxed, turning, imagining a sphere in the dan tien (manipura chakra) turning on a horizontal or vertical axis, breath coordinated with circular-spiraling movements, learing specific forms, mind leading chi, drawing and discharging, and lots of esoteric aspects of qigong.  get into chen tai chi and you will learn much about silk reeling.  refer to my website on silk reeling. best wishes for a fine summer,   mike garofalo         december 8, wednesday, 2004 "gongfu is an ancient chinese term describing work/devotion/effort that has been successfully applied over a substantial period of time, resulting in a degree of mastery in a specific field.  although the term is synonymous in the west with martial arts (though it is most over rendered kung fu), it is equally applicable to calligraphy, painting, music, or other areas of endeavor." -  andy james the taijiquan classics: an annotated translation.   by barbara davis and chen wei-ming. san francisco, north atlantic books, 2004.  200 pages.  isbn: 1556434316. work for cuesd 7:30 - 2:00:  work book sale before school, during break, during lunches.  writing and grant research.   fighting off a sore throat and sinus problem.  rest at home in the afternoon and evening - no exercise today.   rest!!!  rest!!!  lots of chicken soup.         december 7, tuesday, 2004 "those that only take a nibble here and a nibble there will never attain anything ... those who really want to be yogis must give up, once and for all, this nibbling at  things.  take up one idea.  make that one idea your life - think of it, dream of it, live on that idea." -   swami vivekananda work for cuesd 7:30 - 3:00:  work book sale before school, during break, during lunches.  writing and grant research.   fighting off a sore throat and sinus problem.  rest at home in the afternoon and evening - no exercise today.   rest!!!  rest!!!  lots of chicken soup.   yin yoga: outline of a quiet practice.   by paul grilley.  ashland, oregon,  white cloud press, 2002.  118 pages.  isbn: 1883991439.  mgc.         december 6, monday, 2004 "each new day beckons you to walk on the road of self-transcendence. we transcend ourselves, we do not compete with others.  we compete only with our previous achievements, and we get joy.   life is nothing but a  perpetual possibility." -  sri chinmoy work for cuesd 7:30 - 3.  book sale setup at maywood, writing.  .      fighting off a sore throat and sinus problem.  rest at home in the afternoon and evening - no exercise today.   rest!!!  rest!!! reading the the spiritual legacy of the shaolin temple:  buddhism, daoism,  and the energetic arts, by andy james.   a question:   "i understand from my doctor that there are asian breathing techniques now being  employed by psychotherapists treating patients for depression.  can you elaborate  on what they are and where to find out about these exercises? from richard c., philadelphia, pa.   richard, many scientific studies have shown that mild expercise benefits those suffering from depression, insofar as the depressive epsiodes are less frequent or less  severe.  exercise increases the rate and volume of oxygen consumption.   i recommend walking and the books at:  http://www.egreenway.com/wellbeing/walk.htm. specific breathing techniques used in yoga (called pranayama) and in chinese qigong, have helped persons with depression.  for my recommendations on good books to  read, loook at http://www.egreenway.com/wellbeing/breathing.htm among the newer books, i like: free your breath, free your life.  how conscious breathing can relieve stress, increase vitality, and help you live more fully.   by dennis lewis.  boston,  shambhala press, 2004.  index, recommended reading, 193 pages.  isbn:  1590301331.  reviews.  mgc.   best wishes for better health, mike garofalo     december 5, sunday, 2004 "never give up, for this is just the place and  time that the tide will turn." -  harriet beecher stowe walking, qigong, and taijiquan for 60 minutes in the morning (8:00- am).    review part iii of yang style long form. teach greg taiji.   set up yule holidays decorations around the house.  relax, read, and go to  bed early.    fighting off a sore throat and sinus problem.   added text and links to the webpage on the eight section brocade qigong.         december 4, saturday, 2004 yoga" is a light which, once lit, will never dim. the better you practice, the brighter the flame." -  b. k. s. iyengar teach taiji and qigong from 9:30-11, and yoga form 11-12:30  at tffc.  watched the usc and ucla game on television.  final game of the regular season for both teams.   being a usc sports fan since my childhood, and a master's degree graduate of usc, i naturally am very pleased with the usc football  team this year. they won the national championship last year, and have been ranked as the #1 college football team all season, and are undefeated at 10-0.  i have watched all their games that have been on television this season.   my father, michael james garofalo, attended usc in the 40's.  he played football for a  year under howard jones.  injuries and world war ii prevented him from having football success.   he was a star in high school football.  when i was a child, my dad  took my brothers and i to many usc football games at the colesium in los angeles.   we always listened to usc football games on the radio, and watched on tv.   walking, qigong, and taijiquan for 90 minutes in the afternoon (4:00- am).    review part iii of yang style long form.   the spiritual legacy of the shaolin temple:  buddhism, daoism, and the energetic arts. by andy james.   foreword by dr. jerry alan johnson.  summerville, ma,  wisdom publications, 2004.  179 pages.  isbn: 0861713524.   mgc.   added links to the taijiquan links webpage.         december 3, friday, 2004 "eden is that old-fashioned house we dwell in every day without suspecting our abode until we drive away." -   emily dickinson   walking, qigong, and taijiquan for 90 minutes in the morning (6:30- am).    review part iii of yang style long form. weightlifting for 45 minutes, and then qigong and taiji class with  kevin weaver from 9-10:20 am at tffc.  we did a stretching warm up (similiar to the sun saluation), temple qigong, long taiji form, and six star qigong.   weights: back, bench press, squats, wrist curls.   clean house and yard, and do chores: fireplace wood, water, rake lawns.   added links to the webpage on willpower.   studying the ace personal trainer manual every day.  today i studied about strength training.          december 2, thursday, 2004   "the secret of happiness lies in taking a genuine interest in all the details of daily life, and in elevating them to art." -  william morris work for cuesd 7:30 - 4:00:  reading first grant meeting, tech plan, library annual report.   chatted with people in the gym, and then taught the 5:30-6:45 yoga class at tffc.    it was the first time that i taught this class.  i followed the routine the gudrun volpat uses.  i got some positive feedback from a number of the 8 people attending.  i felt good about my teaching work.   added links to the webpage on the five animal frolics.   keeping a detailed daily journal of exercise and diet program.  i am  taking constructive and planned action to loose 10 pounds.   i need to  work on reducing eating at the dinner meal.     her hair smelled so fresh, my lips watered. i stopped and stared hard at the hair in my soup.       december 1, wednesday, 2004 "to think too long about doing a thing often becomes its undoing." -   eva young work for cuesd 7:30 - 4:00:  completing work on the new 70  page cuesd district technology plan, prepare proposal for maywood site council, solve olive view web problems.   rest in the evening.  yoga and taijiquan practice for 60 minutes at home.   setbacks add some salt to every sweet success.    temperatures have dropped to 34 degrees at night and to 52 during the  day.  relatively speaking, this is cold for most of us.  you see more people starting to suffer from colds and the flu.     added links to the webpage on taiji ruler.     gravelpit pools reflect the dawn - i yawn.        a new weekly workout plan monday       beat around the bush lift myself up by the bootstraps make mountains out of mole hills jump to conclusions climb the walls tuesday drag my heels make my point push my luck pull my own load hit the nail on the head wednesday       bend over backwards jump on the band wagon grab all i can get run around in circles shoulder my share of responsibility thursday     shop till i drop hang loose grind to a halt rest and recuperate friday       push it to the limit pull out all the stops add fuel to the fire pave the roadway to hell throw it all away saturday open a can of worms put my foot in my mouth start the ball rolling go over the edge sunday pick up the pieces. wade through the morning paper lift my spirits toot my own horn                   michael p. garofalo's e-mail   © michael p. garofalo, 2004, all rights reserved       zen poetry cuttings: haiku and short poems cold mountain sages the spirit of gardening       cloud hands: t'ai chi ch'uan and ch'i kung website             tai chi chuan, taijiquan, t'ai ch'i ch'uan, tai chi, tai ji quan, taiji, tai ji chuan, tie jee chewan walking, gardening, weightlifting, yoga, meditation, stretching, exercise, physical fitness chi kung, qi gong, qigong, chee gung, qi, chi, tu na, dao yin, yi, neigong, gung fu valley spirit blog, gu shen blog, valley spirit taijiquan journal, tai chi diary tai chi chuan, taijiquan, t'ai chi ch'uan, tai chi, tai ji quan, taiji, tai ji chuan, tie jee chewan chi kung, qi gong, qigong, chee gung, qi, chi, tu na, dao yin, yi, neigong, tai chi journal, tai chi diary, taijiquan journal, t'ai chi ch'uan journal ch'i kung journal, ch'i kung diary, qigong journal, qigong blog, qigong diary yoga journal, yoga blog, yoga diary walking journal, walking blog, walkng diary meditation journal, meditation blog, meditation diary valley spirit taijiquan journal blog cloud hands tai chi journal taijiquan notes, comments, reflections   home                                                         alphabetical subject index   cloud hands website     taijiquan, qigong, taoism, classics, weapons: sword and staff fitness and well being website       gardening, meditation, walking, yoga, strength training,       fitness for older persons, aerobics, relaxation   the spirit of gardening     2,700 quotes arranged by 130 topics, history, guides,      psycho-spiritual aspects of gardening  web guides, bibliographies, links, directories, quotes, notes   alphabetical subject index   aging well    alphabetical subject index to the cloud hands website    ancient goddesses - quotations, poems, sayings, prayers, songs animal frolics (wu qin xi): tiger, bear, crane, deer, and monkey arthritis therapy - exercise: t'ai chi ch'uan and chi kung       bear, standing bear, level 1 ranking, valley spirit taijiquan the bear: the five animal frolics (wu qin xi)     bibliography - ch'i kung bibliography - taijiquan      bird - five animal frolics (wu qin xi) blog - valley spirit journal by michael p. garofalo breathing and taijiquan      breathing and yoga     breathwork buddhism and martial arts     buddhist ethics california (northern) t'ai chi ch'uan and qigong directory: instructors, schools, information charkas (energy centers of the subtle body) chan ssu chin - silk reeling     cheng man-ch'ing  (1901-1975)     chen style t'ai chi ch'uan      ch'i - breathwork ch'i or qi ch'i kung: bibliography and links     ch'i kung instructor: michael p. garofalo in red bluff, california    chinese massage ch'i or qi and taijiquan      classes, valley spirit taijiquan, instructional program classics of t'ai chi ch'uan      cloud hands: t'ai chi ch'uan and ch'i kung      cloud hands t'ai chi ch'uan journal      cold mountain poets: wanderers, mystics, and sages      confucius (k'ung fu-tzu)  (551 - 479 bce)     contemplation crane - bird - five animal frolics (wu qin xi) crane, soaring crane, intermediate program, level 3, valley spirit t'ai chi ch'uan    cuttings: short poems by michael p. garofalo   cuttings: above the fog   dance and taijiquan        dayan - wild goose qigong the deer: the five animal frolics (wu qin xi)     diabetes therapy - exercise: taijiquan and qigong    disclaimer of the cloud hands website   eight section brocade ch'i kung        eight silken treasures qigong     eight trigrams and taijiquan           embrace the one - zhan zhuang - standing like a tree emptiness in full bloom     entering tranquility (ru jing) meditation       exercise - diabetes therapy - taijiquan and qigong    feedback, kudos and reviews for the cloud hand's website      fitness and well being     fitness for older persons      five animal frolics (wu qin xi): tiger, bear, crane, deer, and monkey five precepts of buddhism      five elements (wu-xing) and taijiquan    five stepping movements of taijiquan     flexibility and stretching      five elements (air, earth, fire, water, metal) flowers flowers in the sky      gardening: quotes, poems, history, sayings gardening: quips and maxims by michael p. garofalo the four gates: grasping the sparrow's tail     michael p. garofalo's biography michael p. garofalo's t'ai chi ch'uan and qigong practice     the goddess - quotations, poems, sayings, prayers, songs     goose - bird - five animal frolics (wu qin xi)   goose - wild goose qigong              grasping the sparrow's tail           green way research         green way research - taijiquan and qigong        green wizard  gu shen taijiquan journal      gu shen (valley spirit) taijiquan instructional program haiku and short poems      hatha yoga health and fitness - t'ai chi ch'uan     hidden tiger, beginning program, level 2, valley spirit t'ai chi ch'uan    index to the cloud hands website instructional program, valley spirit t'ai chi ch'uan     journal - valley spirit journal by michael p. garofalo kriya yoga     kudos for the cloud hands website kundalini (coiled serpent) energy kwang ping taijiquan of kuo lien ying      labyrinths and mazes links and bibliography: qigong     links and bibliography: taijiquan        long form 108 yang style taijiquan      massage master chang san-feng  (circa 1350)        master cheng man-ch'ing  (1901 - 1975)     master han shan  (circa 750)     master kuo lien ying      master sun lu-tang    mastery, self control, self mastery, choices, will power, strength of character meditation - general meditation and breathing meditation and walking     meditation instructor: michael p. garofalo in red bluff, california         meditation methods and techniques   meditation quotations     meditation - standing like a tree   meditation - wu ji - the edge of emptiness   michael p. garofalo's t'ai chi ch'uan and qigong practice     minding the breath months of the year: quotes, poems, links      moving hands like clouds:  t'ai chi ch'uan and qigong     northern california t'ai chi ch'uan and qigong directory: instructors, schools, information nature mysticism    nine movement temple ch'i kung exercise set oak tree in the courtyard     old cloud hands website older persons exercise and wellness programs    oregon t'ai chi ch'uan and qigong directory: instructors, schools, information    original cloud hands url     original waving hands like clouds url     photography - valley spirit photography gallery     pranayama: breathing techniques from yoga      private instruction by michael p. garofalo, instructional programs pulling onions: the quips and maxims of a gardener push hands - t'ui shou    qigong: bibliography and links     qigong - breathwork qigong, ch'i kung - chinese mind-body exercises qigong instructor: michael p. garofalo in red bluff, california         qigong ruler qigong walking       qi or ch'i and taijiquan      raja yoga red bluff, valley spirit taijiquan instructional program relaxation and taijiquan      reviews of the cloud hand's website      ruler - t'ai chi self control, self mastery, choices, will power     self-massage senior citizens fitness programs   sensing hands: push hands - t'ui shou    shoong, sung, song  - loose, relaxed, open, yielding, responsive      short form, yang style, beijing simplified 24 silk reeling     simplified 24 from, yang style        soaring crane, intermediate program, level 3, valley spirit t'ai chi ch'uan soulful gardening speaking to the spirit meditation the spirit of gardening     staff weapons: jo, bo, can, staff, spear     standing bear, level 1 ranking, valley spirit taijiquan standing like a tree - zhan zhuang standing meditation (wu ji) sticking hands - t'ui shou    stork - bird - five animal frolics strength training     stretching and flexibility subject index to the cloud hands website sun lu-tang    sun style t'ai chi ch'uan      swordsmanship and t'ai chi ch'uan      t'ai ch'i classics       tai chi for arthritis tai chi for diabetes t'ai chi ch'uan: bibliography and links      t'ai chi ch'uan and qigong directory: instructors, schools, information, workshops       northern california, oregon, washington, and british columbia t'ai chi ch'uan instructor: michael p. garofalo in red bluff, california       t'ai chi ch'uan, red bluff, ca   t'ai chi ch'uan short form, beijing simplified 24, yang style      t'ai chi ch'uan: links and bibliography       t'ai chi ch'uan staff      t'ai chi ch'uan sword (jian)      t'ai chi ruler taijiquan: bibliography and links       taijiquan - breathwork taijiquan classics       taijiquan for good health, fitness and vitality          taijiquan instructor: michael p. garofalo in red bluff, california         taijiquan jian (sword)      tantric yoga taoism, nature mysticism, alchemy       temple qigong - a nine movement exercise set      thirteen postures: 8 gates and 5 steps                   thirteen treasures walking qigong        the 300 missing poems of han shan       the tiger: the five animal frolics (wu qin xi)     tiger, hidden tiger, beginning program, level 2, valley spirit t'ai chi ch'uan tree qigong - zhan zhuang - standing like a tree    trees - quotations, poems, lore, wisdom   trees - lore, magick, myths, magick 24 from, yang style, standard        valley spirit journal by michael p. garofalo      valley spirit labyrinths   valley spirit photography gallery     valley spirit t'ai chi ch'uan club         valley spirit taijiquan instructional program valley spirit taijiquan and qigong journal by michael p. garofalo        vancouver, b.c., t'ai chi ch'uan and qigong directory: instructors, schools vitality, health and qigong    walking and labyrinths walking and taijiquan      walking - general fitness exercise walking - quotations      washington t'ai chi ch'uan and qigong directory: instructors, schools, information  waving hands like clouds:  t'ai chi ch'uan and qigong     wild goose qigong will power, self control, self mastery, choices, strength of character    wizards wu ji - standing meditation    yoga class, tffc, red bluff, ca yang style taijiquan long form 108 movements      yang style taijiquan short form 24 movements        yin-yang sensitivity training: sticking hands - t'ui shou    yoga    yoga class, red bluff, ca - instructor: michael p. garofalo yoga - breathwork    yoga - hatha    yoga - kriya yoga -tantric yoga-taiji index zhan zhuang - standing like a tree zen poetry        zen buddhist quotations        valley spirit t'ai chi ch'uan club red bluff, tehama county, north sacramento valley, northern california, u.s.a. cities and small towns in the area: oroville, paradise, durham, chico, hamilton city, corning, rancho tehama, los molinos, vina, tehama, proberta, gerber,  manton, cottonwood, olinda, cloverdale, dairyville, bend, centerville, summit city anderson, shasta lake, palo cedro, igo, ono, redding, shasta, colusa, willows, richfield, fall river, montgomery creek, alturas, mccloud, dunsmuir, yreka, happy camp, shingletown, burney, mt. shasta city, weaverville, williams, chester, orland, susanville, weed, gridley, marysville, yuba city, norcalifia, ca, california.   november 14, 2004   green way research    valley spirit t'ai chi ch'uan cloud hands: t'ai chi ch'uan and ch'i kung           

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