Wednesday Sunrise

 

The Photo:

Sunrise was at 7:02 this morning with low tide at 8:44. Very strong on shore wind coming from the east. There was plenty of hard packed sand to practice on and very few folks on the beach.

The Practice:

The strong easterly wind made this mornings practice a little iffy. Because of the wind direction I was unable to get out of it. I turned my back to the wind for my Warm Ups and initially decided to come back to the house after my Warm Ups to do a Round in my backyard. But I felt I was sufficiently warmed up and ended up doing my Round (left side) on the beach. 

I only have one more day this season to practice on the beach. So I found myself reflecting on the results of 6 months of beach/sunrise practices. Hard to put into words. But I'd would highly recommend it if you are given the opportunity.

Support your local Sunrise!

I focused on smooth transitions from one posture to the next. Maintaining "Stand like a poised scale" and feeling my internal gyroscope "Moving like a cartwheel". The sand and the wind make the relaxed balance a bit more challenging.

Notes: 

I saw the four walker, this morning there were only three

I also saw Paul the jogger to talk with. I let him know that we are heading north tomorrow morning. I may not see him again until next Nov. 

Have a good summer Paul!!

Tuesday Sunrise

 

The Photo:

Super windy this morning. Blowing out of the S S/E. Low tide at 7:39, sunrise at 7:09. It was so windy I couldn't leave the camera on it's tripod and had to move back closer to the dunes and behind the sea wall at the condos on Hill Street.

The Practice:

After moving back towards the dunes and hiding behind the sea wall at the condos I did manage to get a Warm Up and a Round (right side) in. 

A theme for this mornings practice was balancing my thoughts by reciting out loud from the T'ai Chi Classics. Focusing on calibrating my thoughts to achieve a particular feeling and connection to nature; 

I found myself contemplating; The ocean, tide, wind, sun, moon, waves, swell, clouds, ocean smells, birds, fish and creatures. The beach at sunrise is such a dynamic environment. It's been amazing to be a part of the whole. 

My dream of playing T'ai Chi to connect with mother nature is amazing. 

With gratitude and appreciation!

From an early age, I've consciously cultivated an extra-ordinary appreciation of nature. 

Internal Martial Arts has been my main practice for decades. 

Cross Country and Downhill Skiing and Scuba Diving are ways that I've used to gain a deeper appreciation of the mountains and the oceans. 

I hope you've been enjoying reading about my journey. Please leave a comment or email my with any feedback. I'd really appreciate that!

Notes:

I didn't see anyone I knew. I had to get back to the house because I had a haircut with Krystal (she cancelled).

Packing, packing, packing.......Thursdays the day!

Monday Sunrise

 

The Photo:

It was iffy this morning. High wind coming in directly off the ocean (east). Not a no-see-um in sight!! Yay!

An amazing cloud burst was visible right where the sun would normally be rising. I made it home before the the sky opened up. We can use the rain!!

However even at low tide (7:03 am) there was very little hard packed sand to practice on. The last high tide came all the way up to the dunes. Between the strong onshore wind and the moon at 80% full the tide came up very high. 

The Practice:

The training theme this morning is from my musical practice; When playing music with others...Do Not Overthink!

Overthinking will simply ruin your performance. A neutral mental balance is as important as a physically neutral posture. 

                                        You've got to care, but you can't care too much.

Initially, it is essential to think about what and how you are doing...Whatever! But once you get past a certain level it's essential to let the unconscious mind to all the heavy lifting. 

This morning I brought a properly balanced mental game to my practice. 

Just DO and FEEL

*The 'no conscious thought' level is only available after there has been considerable work on fundamentals. 

In music; One has to know the song well, before one can just flow and not have to consciously think about it. 

Instead of the chords, melodies and arrangement, the attention turns to feel and musicianship.  

Notes:

I saw very few folks out there this morning. The 4 walkers were on 2 and they stopped to commiserate about the lack of beach and of course the high east wind; We all agreed that it keeps the riff raff away!!

I did see another woman that was shooting the sunrise with her phone.

The construction guys that are working on Las Brisas were using a BobCat to retrieve some rather large beams that the tide moved to the south down the beach. The guy with the BobCat was getting them one by one and returning them to Las Brisas. Like little kids making sand castles on the beach near the water line; The next high tide wipes them out!!

Mother Nature wins hands down! EVERY time!!

Sunday Sunrise

 The Photo:

It was completely socked in this morning. NO visible sun, it just got a little bit brighter at sunrise (7:05). There was a very strong wind from the north. It was sprinkling lightly, with the bulk of the rain coming in later today and tonight. The last low tide was at 6:10 so there was plenty of hard packed sand, however the wind was too strong to practice in. So I decided to come back home to practice in the backyard, which is protected from the north wind.

The Practice:

This morning I find myself working on having flexibility about where and when I practice. I'm so used to (ordinary) the habit of practicing on the beach at sunrise. I'm having a hard time NOT doing it! 

Over the last 6 months I've successfully formed the habit of daily 'sunrise beach practice'. The downside of that habit is when it's not possible. Like this morning being to windy (and wet) or next week when we leave for the season. So this morning I'm consciously being flexible about when and where I'll do my practice. 

My goal is simply to get a 'session' in every day, with the best spirit and balanced mind involvement possible.

                          "The mind directs, the body follows"

Notes:

There were very few folks on the beach this morning. The wind was howling!!

I did see a couple of joggers

And Greg and Arian on their bikes, heading to the beach (good luck on that!) on Hill Street. 

Saturday Sunrise

 

The Photo:

It was very still this morning with no discernible wind. No wind means; No-See-Ums! Oy!!

Sunrise was at 7:06 with the last low tide at 5:01. There was plenty of hard packed sand to practice on. But the no-see-ums were a challenge to my mental focus.

The Practice:

I spent a fair amount of this mornings practice attempting to stay focused and not get distracted by the no-see-ums, especially while doing my Round (left side). I did manage to get a full Warm Up and a Round in with a bit of Standing Meditation and my usual Healing Qigong at the end.

I had several themes this morning. First I placed extra attention to exactly how far forward I shifted in order to be able to withstand a pull, whenever I'm in a forward bow stance (push or brush knee) and being able to withstand a push while shifting to my rear leg while in a bow stance (roll back). 

This is a very common theme while I practice. This morning I was able to elicit a deeper feeling and refined awareness of these two important positions.

I also focused extra attention on completely releasing any tension, especially in my legs, after shifting weight off that leg and/or when an arm goes from a higher position requiring slightly more muscular effort to a lower position requiring less muscular effort. I focused on consciously releasing any excess muscular effort when it is no longer needed. This contraction/relaxation cycle is super important. This morning I was able to get to a deeper level of Song while focusing on this principle. A very productive session. 

*This is also the way I teach punching/blocking/kicking in the American Karate System. The contraction is only at the point of focus then the entire body completely relaxes in order to prepare for the next technique.

                                                  "Take your foot off the brake after you've turned the corner "

                                                                                   - OR - 

                                                                       "Don't ride your brakes!!"

Notes:

I saw:

Lot's of tourists. I guess because it's Easter Sunday tomorrow?

The 4 walkers were only three but they had Paul with them.

I know, Paul the Jogger on the weekend.....Highly unusual!

Friday Sunrise

 

The Photo:

Sunrise 7:08 this morning. The tide was coming up with the next high tide at 10:25. The moon was full last night but there was still enough hard packed sand to practice on. Nice breeze started out from the south then switched over to the S S/W and then died altogether. There were very few no-see-ums to deal with. Yay!!

The Practice:

One of the themes for this mornings practice is to open the spaces (Song) between the bones of my hand, feet, ankles and wrists.  I started working on this focus while doing "Holding The Moon" Standing Meditation and then carried the theme throughout my Warm Up and Round (right side). 

Notes:

This morning on the beach I saw: 

The Four Walkers, there were three today

John to talk to

Paul to say hi to

I needed to get back to the house for a video meeting with Sensei Jeff from 8-9 am

Thursday Sunrise

 

The Photo:

Sunrise was at 7:09 this morning. The tide was rising with the next high tide at 10:10. There was a steady breeze from the S S/E and plenty of hard packed sand to practice on. 

The Practice: 

The regularity and length of time I've been experimenting with doing a Cultivating Internal Practice on the beach as the sun is rising, is changing 'how it feels'. After 6 months I've successfully formed a habit. Practicing on the beach at sunrise has become so 'ordinary' for me I find myself needing to access gratitude and appreciation to remind myself how special this opportunity is. Everything goes through the same evolution; First it's NEW, then it's NOT new, then it's regular or ordinary, then if you can persevere 'it' will become extra-ordinary. It's challenging from the beginning but does become increasingly challenging as time goes on. 

The best advice I can give you is to not overthink while you are practicing. Just do the best you can with what you know. 

Most importantly keep an eye out for making excuses, to not practice that day. 

Notes:

I saw:

Three of the four walkers

Paul the jogger (still walking)

Lot's of tourists.......

Wednesday Sunrise

 

Tuesday Sunrise

 

The Photo:

Warmer with the slightest breeze coming in from the west. The no-see-um's were bad, not as bad as yesterday but BAD. Sunrise was at 7:11, high tide at 8:51 there was very little beach and no hard packed sand to practice on. I made due!

The Practice:

I was primarily focused on my internal balance, calibrating my mind and spirit to be involved but not overly involved.  

Using my mind from the third party perspective, striving to be equanimous whenever I notice a defect or become aware of something that needs adjusting. Adjusting old habits is the primary intent of refining your personal art, no matter the endeavor.

A drum set teacher once listed the stages of development as such:

1. Unconscious incompetence

2. Conscious incompetence

3. Conscious competency

4. Unconscious competency

* Training is evolving (whatever) from #2 to a #3. 

*In most endeavors (especially martial arts), #4 is the ultimate goal. 

*Correct, competent iterations is the only way to arrive at Unconscious Competency ('it' is highly trained)

Notes:

I saw:

The three walkers 

Paul the jogger had a knee brace on and was walking instead of jogging.

Sunrise Monday

 

The Photo:

It was VERY still this morning. So the no-see-um's were out in force. The buggiest morning so far this season. I could barely stand to take a few photos and do my Warm Ups. I was literally getting eaten alive. While I was taking my camera off it's tripod I saw about 20 or 'em on my left hand. Oy Vey!

Sunrise was at 7:12 with the high tide at 8:09 this morning. There was very little hard packed sand to practice on. Between the no-see-um's and the soft sand I came back to the house to do my Round after finishing my Warm Ups on the beach. It was still a little buggy at home but not nearly as bad as the beach.

The Practice:

"Stand like a poised scale and move like a cartwheel"

First in a stationary position or anytime you stop movement or pause in a form your posture should be neutral; Central Equilibrium 

Secondly while moving to access the inner gyroscope, where the feet and the head know where each other are (proprioception) unconsciously at all times.

Notes:

Ginnie and Cheryl came down for sunrise. Not much for a sunrise this morning because of the heavy cloud bank on the horizon and the no-see-um's were fierce. I couldn't even do my Round but I did manage to get my Warm Ups in before coming back to the house to do my Round (left side).

Sunday Sunrise

 

The Photo:

Sunrise 7:13 and high tide was 7:26 so there was just enough hard packed sand to practice on. There was a slight breeze from N N/W, enough to keep the no-see-um's down.

The Practice:

This morning I focused on relaxed balance (Central Equilibrium) while doing #9 exercise from The 10 exercises. Relaxed Balance is a general theme that I re-visit most every training session. I kept that theme up throughout the session this mornings. 

I also focused on my connection to nature. Extending out to the horizon and drawing in the healing energy of the Atlantic Ocean. Breathing in the new and the fresh and exhaling the old and the used: 

*Breathing in Calm Centered Internal Strength, Resilience and Non-Reactivity. 

*Breathing out any Turbid Qi, Injury, Illness or Disease.

Notes:

I saw the 4 walkers. This morning there were only 3

There were a fair number of tourists this morning. Families with kids and lone joggers and walkers. 

Sunrise Saturday

 

The Photo:

It was in the mid 60's this morning with a very slight E S/E wind. Sunrise was at 7:14 with high tide at 6:42. There wasn't much hard packed sand to practice but there was enough!!

The Practice:

Day 7,945

This morning, I was mainly focused on maintaining a neutral posture while forward in a bow stance and while rear weighted in a bow stance and strived to maintain a neutral posture while transitioning from one posture to the next. 

I also focused on the smoothness and lightness throughout the session.

I had a few moments where the feeling of connecting to nature was extra strong. I usually feel some connection throughout my practice but this morning when I focused to connecting it was different. Strangely potent...More connected than before, as if it was a new experience. 

With gratitude and appreciation!

We took Cheryl and Kirk to Haulover's yesterday to see the Manatee's. Very cool viewing spot for them. Then we went to Goodrich's for lunch. Yummy fried food....Oh boy!!

Friday Sunrise

 

Thursday Sunrise

 

Wednesday Sunrise

 

The Photo:

A little cooler this morning in the low 60's with a pretty stiff N N/E wind. Low tide at 10:15 so there was plenty of hard packed sand to practice on. Sunrise was at 7:18.

The Practice:

I was focused on sending positive ocean qi to family, friends, students and classmates of Master Paul B. Gallagher. Gone but not forgotten.

I also contemplate the idea of The Five Hearts from Paul Gallaghers book Drawing Silk:

*Two soles of feet (Bubbling Well point)

*Two centers of the palms

*And the heart itself

To achieve better blood/qi flow, I focused on relaxing my larger leg and hip muscle immediately after shifting my weight to the other leg. Feeling the reverse peristaltic action taking place as my legs and feet contract and relax as I shift my weight from right to left leg and visa versa. 

My intention was to release/relax the contraction of larger muscles immediately after shifting weight off of that leg.

Notes:

I saw:

Paul the jogger who is still walking to heal his knee

Bob the mailman who is heading north tomorrow, his walking pal Mike left yesterday.

I also chatted with John who I haven't seen for a few weeks. 

Consistency is difficult!!

Tuesday Sunrise

 

The Photo:

Sunrise 7:19 this morning, low tide at 9:22 so the tide was going down and there was plenty of beach to practice on. Very little to no wind and the pesky no-see-um's were out but not too bad.

The Practice:

This morning I was reflecting on a passage I read yesterday in Master Paul Gallaghers book "Drawing Silk"

"Three Heavies and Three Lights"

Three Heavies:

Knees

Elbows

Tail Bone

Three Lights:

Top of Head

Finger Tips

Eyes (no fixed or strained expression)

Notes:

I saw Paul the jogger

Dave and Melinda joined be for their final sunrise this trip. They leave later this morning. They haven't missed a single sunrise this week! 

Support your local sunrise!

Monday Sunrise

 

The Photo:

It was in the mid 60's this morning and there was very little wind. I didn't notice any no-see-um's or wind but I guess there was enough wind to keep 'em down.

The tide was low at 8:28 so there was lot's of hard packed sand to practice on. 

I got to the beach about 7 this morning and the sunrise was 7:20. 

The Practice:

I spent most of my time this morning just BEING and FEELING the results of my effort and practices. I'm finding it challenging to put into words what I'm experiencing in my internal practices these days. 

The results of 6 months of Internal Practice on the beach at sunrise is beyond description. 

I can say that I regularly get a feeling of inner peace, a calm, centered internal strength which is resilient and non-reactive. I feel a balancing (calibrating) of my Body, Mind, Spirit throughout the session. 

I was joined on the beach for sunrise this morning by Shy, GG, Dave and Melinda

 

I also saw a few regulars:

Paul who is still walking

A few others too!

Sunday Sunrise

 

I ran out of time yesterday.

I did get out to the beach in time to shoot the sunrise and do a short Warm Up and a Round [left]

Went up to Moosehaven to see my mom. It was Florida Day there, they had a BBQ we all went out on the Moosehaven dock and found a place to eat lunch with mom. 

Dave and Melinda joined me again for the sunrise and a walk.....Life is Good!

Saturday Sunrise

 

The Photo:

It was warmer this morning [60's] and the tide was out. There was plenty of hard packed sand to practice on.

Sunrise was 7:23 and it was low tide at 6:40 am. Very little wind this morning hard to tell the direction but I think is was coming in from the south.

The Practice:

This morning I focused on the smoothness and softness throughout the session. 

Among a myriad of other principles, I remained focused on maintaining Central Equilibrium at all times.

I have several places in my solo form where I still need to be consciously adjusting the timing of my hand/foot movements to maximize the counter balancing of my upper body assisting the balance of my empty stepping. I've got about 90% of my form properly counter balancing but there's still the 10% that I have to consciously focus on. 

Time and awareness = Results

The secret to adjusting/changing something [refining and evolving) is to increase your awareness before it happens without overly anticipating, but calibrating the usage of you mind to attend to the change without over thinking and over anticipating the upcoming change. 

The proper balance of mind/body is needed, in order to effect a positive change, and remain emotionally equanimous. 

Notes:

I saw:

The group of 4 walkers

Melinda and Dave joined me again. It was a clear morning for watching the ball rise up out of the ocean.

Friday Sunrise

 

The Photo:

I managed to get out to the beach nice and early today and I was able to capture the ball rising up from the horizon.

The tide was coming up but there was plenty of hard packed sand to practice on. Sunrise is getting earlier and earlier it was 7:24 this morning. The next high tide was at 11:42, not good for beachgoers but great for early morning T'ai Chi'ers;^)

 I needed to get back to the house for an 8-9 am appointment to meet with Sensei Jeff on Google Meets and I wanted to get a full warm up and my daily Round in. Last week I spaced out the time difference and I ended up being late for the 8 am meeting by about 1/2 hour....Oy Vey! It worked out well this morning. 

The Practice:

I focused on my entire body feeling light and spirited with every movement. 

Filling myself with emptiness. 

I started with this idea/principle in my Standing and Warm Ups and continued throughout my Round [left side]. 

I tuned into the impact and effect that repeated sunrise practices are having on my mind, body and spirit. After practicing for decades this is the longest period of time that I've had to practice daily at sunrise. The affect is palpable. Although there are days when it is challenging to get up and going in time, the feeling that I get after having completed a sunrise practice is unique and specialized and can only be acquired if you are able to actually be on the beach practicing as the sun rises above the horizon. I find that an hour either side of sunrise is The Best time for me personally. 

This morning I did my Warm Ups prior to sunrise and my Round just after. Life is good!

Notes:

I saw:

 Paul the jogger. He said his knee [left] has been bothering him, so he was walking this morning.

The regular group of sunrise beach walkers....There were 3 of them today.

A few less tourists this morning

Melinda and Dave joined me for sunrise and a walk on the beach.

Beautiful weather the past few days.