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☯ Qigong Gorilla 🎱🦍
FRIDAY, JUNE 30, 2023 PAGES
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the squash-up: great exercise for sitting meditators, to preserve knee contact & general info
health

BLOG ARCHIVE
▼ 2023 (4)
I sit cross legged on the floor.
▼ June (3)
A lot. 4-8 hours a day. the squash-
up: great
This is what I do immediately after every sit: exercise
for sitting
meditato...
'bouncing' +
48 squashups (or more, but minimum 48). rock the
baby:
Why 48? Just an arbitrarily large number, more

👨🏃
ideas on
but 4 should remind you of 4 noble truths, why
...
and 8 should remind you of noble eightfold path. 6m video in
chinese,
showing
accupress
ure point
What is a squashup? to...

► April (1)
Why do squats, and pushups separately, when you can do them both at the same time?
► 2022 (10)
From squatting posture, have your hands also on the ground.
► 2021 (11)
There's about 12-20 in. distance between your 2 hands, between 2 feet, between hand
► 2020 (20)
and feet, forming approximately a square shape if you were to connect the 4 planted
pods on the ground. ► 2019 (12)

That's just an approximation, play with distances to see what feels comfortable.

WHAT IS THE GOAL OF THIS EXERCISE?

To flex as many joints as possible, with jhānic relaxation, to maximize blood flow, lymph
flow, qi flow, recover the stagnation from the sitting posture you just did.

Knees, elbows, wrists angles, hips, shoulders, should all be getting flexed and pumped.

If you're doing it right it should feel good, the more reps you do the softer and warmer,
more pliable the parts get.

I have most of my body weight shifted on the the upper body planted on the hands more
than the legs and feet, because your knees and legs will probably be somewhat asleep,
sore, etc.

Don't go for full extension/limits on the up or down portion of the

movement

In other words don't hurt yourself trying to squat push all the way down and all the way up
to whatever you imagine "correct posture" looks like. The goal is to prevent injury, not

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gain injury, and to just move and pump blood into body that parts that are asleep and
stagnant

If you're doing the exercise right, you should improving the health of your legs from the
increased circulation of everything: blood, lymph, oxygen, qi, etc.

It's like if a beaver damned up a lot of the energy channels in your legs, doing enough
repetiions of this exercise should tear down those dams and get the fluid pumping
everywhere again. Sorry beavers.

I've been doing this over a year, got

great results
My knees feel better now, I'm an old man in my 50's, then they did when I was in my
twentys.

It's not just this exercise of course, I do several important exercises from the qigong
gorilla arsenal every day, but for sitting meditators who sit a lot, hours every day, you
need to be doing this one or something equivalent, or your knees are going to kill you
when you get old.

So right after every sit, I spend about 1

minute doing this:
48 reps at least of squashups

18 reps of cat and the scat (at least)

🙀🐈💩 the cat and the scat: great exercise for sitting meditators,
squatting safely
https://qigor.blogspot.com/2020/11/the-cat-and-scat-great-exercise-for.html

for cat and scat, as with squashups, you want to be careful to put more of your body
weight onto your hands, so your legs and knees don't have to deal with extra strain of
heavy load.

Basically, it's like the legs are just squatting just the legs mass, not your whole body
mass if you were doing standard standing squats.

Posted by frankk at 9:36 AM No comments:

FRIDAY, JUNE 16, 2023

'bouncing' + rock the baby: more ideas on why

bake' is so effective
🏃 🥧 'shake and

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Shake & Bake 🏃 🥧
Why does rocking calm a baby?
The rocking sensation is thought to have a synchronizing effect on the brain,
triggering our natural sleep rhythms (2). Slow rocking can help your baby ease into
sleep mode and increase slow oscillations and sleep spindles (3) in their brain
waves.Nov 3, 2020

Why is it important to rock a baby?

Rocking a child helps establish a healthy heart rate as well as good blood
circulation. The rocking motion helps the child feel secure and therefore has a calming
effect. Rocking can also help warm a child who is cold.

Some babies instinctively do

accupressure and 'shake and bake' to
achieve kāya-passaddhi (for jhāna) and
sleep!
What does rocking in babies mean?
Head banging and body rocking are common ways that children soothe themselves
to sleep. It is disturbing to parents, but usually not a problem unless the movements
hinder sleep or result in injury.Aug 18, 2020

Why is rocking comforting?

Rocking had a soothing effect. In one study published in the journal Current Biology, it is
posited that “the sensory stimulation associated with a swinging motion exerts a
synchronizing action in the brain that reinforces endogenous sleep rhythms,”
which may explain why rocking induces that relaxed feeling.Oct 22, 2020

https://www.nytimes.com/2020/10/22/magazine/i-learned-this-stress-management-trick-
when-i-was-3.html
excerpt:

By David Aloi

Oct. 22, 2020

I’ve taken the deep breaths, the warm baths, the Xanax. I’ve tried candles and crystals
and sitting cross-legged. But nothing can calm me quite like rocking. Here’s what that
looks like: An adult man, mid-30s, finishes work and climbs into bed. It’s early evening
still, the shades are drawn, he has yet to cook dinner. The day has been hectic —
deadlines, dog to the vet, a leak beneath the sink — but that’s all behind him now, a soft
quiet settling in. His head rolls on the pillow, with intention and control, from side to side,
each ear touching down like the taps of a metronome. Tap. Tap. Tap. His hips follow suit,
and soon his whole body is in one smooth kinesis. He feels his pulse slow and his
breaths even out. He’s free, dreaming of other worlds, worlds with many moons, with
humming tides. Twenty minutes pass, and something brings him back to Earth — a car
alarm, or his partner asking from another room what he’s making for dinner. He climbs
out of bed, lighter, less burdened. Spaghetti, he thinks.

To the American Academy of Sleep Medicine, this scene might ring a bell, summoning a
term that sounds like something you may see at a remarkably boring jazz show: “sleep-
related rhythmic movements,” or SRRMs. Characterized by repetitive and rhythmic
motor behaviors, these movements occur mostly during quiet wakefulness or the early

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stages of sleep. For me, they include head and body rocking and rolling, but other
movements are possible as well. And if they go so far as to disturb one’s sleep or
daytime function in a profound way, or even cause an injury, a disorder diagnosis is
made. SRRMs are typical in infants and children, and become less prevalent with
increasing age, usually disappearing spontaneously before adolescence. Rarely are they
seen in adults — but somehow here I am, approaching 40, still rocking to the beat.

My earliest memory is as a 3-year-old, when I graduated from crib to training bed. My

parents tucked those guardrail bumpers beneath both sides of my mattress — a drowsy
toddler in a stalled spaceship. I would rock up on my hands and knees, and then
somehow fall awkwardly onto my back and into a sound sleep. My parents never thought
of it as worrisome or something that needed fixing. “You were such a cute Martian in
there,” my mother said to me once.

As I grew up, I finessed my technique and began to rock solely in a supine position, head
rolling side to side. I gained more and more control over it — from compulsion to volition
— and I recognized benefits beyond the sleep-inducing. Rocking had a soothing effect. In
one study published in the journal Current Biology, it is posited that “the sensory
stimulation associated with a swinging motion exerts a synchronizing action in the brain
that reinforces endogenous sleep rhythms,” which may explain why rocking induces that
relaxed feeling. For me, it’s a shortcut to Chill Town. It makes me less anxious, more
present. And beyond all that, it just feels good.

...

frankk experience with 'rock the baby'

effect:
when I was a child, no qigong experience, I always noticed when sleeping on a moving
school bus, or in a moving car, that the frequency of the vibrations of automotive vehicles
traveling and bouncing on roads (even smoothly paved ones), was very comforting and
made falling asleep easier.

In hindsight, the science of why rocking the baby works well applies there, and to 'shake
and bake' as well, and how that can help with passaddhi-bojjhanga (pacification
awakening factor) that enables the physical part of jhāna to happen.

The video below explains how bouncing, shake and bake, rocking the baby helps tune
the energy channels and dissolve blockages in the body.

bouncing is a mild form of 'shake and

bake'
10 min video:
Just Use This & Your All Energy Blockages Will Be Cleared in 3 Seconds | Chunyi Lin
https://www.youtube.com/watch?v=4g7sZQ9x1jo

Posted by frankk at 5:19 AM No comments:

THURSDAY, JUNE 8, 2023

6m video in chinese, showing accupressure point to relieve allergy, hay

fever

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6m video in chinese, showing accupressure point to relieve allergy, hay fever

https://www.youtube.com/watch?v=S4pNrmH3aEw

The spot under the mid cheekbones, when you press there it should feel more senstive
and painful than surrounding facial area if you're suffering from allergy.

Do 36 small circles at those cheekbone points.

The next part where you trace path from cheek bone point to nose/eye area,

trace that track with your finger 36 times.

The last part of the video pushing on point below knee has something to do with
strengthening your immune system from colds.

Posted by frankk at 8:42 AM No comments:

FRIDAY, APRIL 28, 2023

Shake and bake vs. rebounding (a gentler mini trampoline)

2m. vid on rebounding

https://www.youtube.com/watch?v=8GIR2x5ERAg

8 min. vid, good 3d color video and scientific explanation from NASA research

https://www.youtube.com/watch?v=Jrtwq60n-Ds

Shake and bake vs. rebounding

If I get a chance, I'd like to try out a rebounder trampoline to compare.

But my guess would be,

🏃 🥧 shake and bake

is free, requires no equipment, you can do anywhere anytime.

rebounder requires bulky equipment (costs how much?), so you can't do anywhere
anytime.

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Where rebounding might have
advantage over S&B
Seems like the only way 'rebounding' would be more effective and shake and bake,
would be an advanced level as in the second video where the guys are on the huge
trampoline doing flips, rolls in midair would shake your lymph around more than the
vertically bound shake and bake.

Posted by frankk at 2:20 PM No comments:

SUNDAY, AUGUST 14, 2022

shake and bake journal from friend BP

BP is a jhāna meditator somewhere in their twenties or thirties.

This is from a private conversation I had with him, that he agreed to share, hoping more
people will try to incorporate jhāna into every moment of their life, and using shake and
bake exercises daily to prime the body for optimal jhāna.

4👑☸ → ☯🦍 → shake and bake 🏃 🥧

frankk to his meditator friend BP

those are good, [those mobility exercises] you're doing. But once a week isn't going to
cut it.
You don't eat once a week, and you don't breathe once a week.
Even with your busy schedule, you can do a lot more on a daily basis.
Instead of being in a static posture every time you're in deep thought working on your
[job] or whatever homework, you can deep think while in a standing forward bend, or
shake and bake, stationary bike, whatever.
Shake and bake is a miracle game changer.
I've fixed health problems and my knees, leg parts, are getting better than they were
when I was in my early thirties.
In my early thirties, I could sit full lotus 20-30m comfortably, 45m to 60m things start to
hurt. Now in my fifties, I can sit 60-90min comfortably full lotus.
Some of my meditation injuries were feet, ankles, parts of leg nerve damage and partially
numb from too much sitting meditation.
This is a common problem in burmese meditation systems.
Nerves are slow to regenerate, but they do. Shake and bake and the other exercises do
are essential.

Without shake and bake, the same things I'm doing daily would not be nearly as
effective.
This is especially true with vegans, vegetarians with cold body types, but even
omnivores with hot body temperature probably have cold parts. If anyone has hip, knee
problems, then there are cold body parts with poor or suboptimal circulation.

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The two really big ideas that I learned in the last few years, would have made my
improvement so much faster if I knew this when I was young
1. partial jhāna can be done all the time, all postures
2. sustainable, enjoyable daily exercise, throughout the day. high volume of very easy to
do things makes it enjoyable and sustainable. For example, every hour take at least 2
minutes to do something. pushups, squats, mobility exercises.

what I do daily, in terms of rough quota of time and exercises to hit full range of body
expression
https://lucid24.org/tped/r/rule-of-48/index.html

The reason I asked about taiji, is if you learn a good system, it will really help you
understand and be able to do partial jhāna in all postures, all day long.
That's the real key to fixing legs, and at any age. When jhanic force increases, it pushes
out circulation of blood, lymph, qi, stronger and to all the extremities. That's why I can sit
full lotus longer and longer as I age.

If you have strong jhana and apply it to a balanced diverse exercise regimen, do shake
and bake as I recommend, it will fix most of the problems you know about that you
currently have, and will fix and prevent problems you're not even aware of.

Taiji done correctly, is basically fourth jhana with kayagatisati at its best. As opposed to
kayagata with lots of injuries and health problems as you get older.

I took the time and effort to write and share this, because we always hope we can help
others avoid problems with easy solutions that we wish we knew about when we were
young. And seeing as we have similar interests, and likely to have some similar health
problems from sedentary lifestyle [common to modern people sitting on computers all
day], I hope you can appreciate I have extremely high confidence in the efficacy of these
exercises and methods.

At the same time, I'm not a proselytizer and taiji and good physical health is just not a
priority for some people.

So I will say no more, unless you ask and show interest.

I share everything I think is of value under the qigong gorilla section,

https://lucid24.org/misc/qigor/index.html
but if no one's asking questions, I know they're probably not doing it. It's like jhāna, I
could write a super detailed explanation, and one can understand it fully on an intellectual
level, but you should have questions and your understanding of the same points will
change as your practice deepens.

BP to frankk
Thanks for the comments. I meant I do the cardio about once a week. I do the stretches
daily. Probably I need to do cardio 3-4 times a week instead,
but that’s where I’m at right now.

I do like doing a few shaking movements I learned from a qigong vid-“wild horse shaking”
and the 8th brocade “shaking to ward off all illnesses” which are similar except for the
arms being in front vs resting on the back. I also do a few other qigong-like motions, not
sure what they are called (also learned from a qigong vid). These are more just things I
do during breaks-they aren’t anything I have a systematic training routine for. I like the
idea of moving around more while thinking, although frequently I need pen and paper to
work out my ideas. Maybe dictation to my phone could work there.

I work in 50-20 cycles of work/break time. Usually go on a walk during the break, or
meditate.
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Yeah the partial jhana at all times thing is super important. I can’t fully maintain the
“connection” to jhanic joy at all times yet, but it’s improving. I’ve noticed recently that
even sometimes when getting caught in conversations with roommates it’s begun to feel
like “they have entered into my practice” instead of “I have been dragged away from
practice”. Heh, I end up saying some very direct things about poor behavior in a
dispassionate way as a result, which seems to be helpful for everyone. [friend's] advice
here to view the defilements in another person’s mind as something to work on just as if
they were in my own mind is helpful here.

Safely doing full lotus seems like a pipe dream to me! Maybe one day if I keep up the
daily stretching as a “lifetime habit”.

frankk to BP

jhanic joy (both physical and mental) is unreliable, because when fourth jhana becomes
the normal, neutral sensations become the norm, just as your body stops giving you
pleasure chemicals when you're not hungry anymore.

The only reliable jhanic markers are the sensation of jhanic force pervading the entire
body, singular focus of mind, and bubbly or electrical sensations wherever you direct
attention on the body, even the entire body all at once, since nerves get more sensitive
and expansive.
It's instant on for jhana, so even in the midst of walking around talking to people, you will
be able to freqeuently connect with micro moments of jhana where you feel jhanic force
surge or pulse in your body.

nothing wrong with mental joy if you want to sankhara that and maintain that and feel you
need it at the time. But also practice your best version of noble silence at whatever your
highest jhana level is, being able to instantly turn it on, keep it on, and when it's not
possible to do that, take micro jhana breaks. When I chant, every pause, even less than
a second, I get a micro jhana session in there just to train that ability of always on,
always zen.

The question monastics and serious yogis should be asking is not, "can I do jhāna?"
but instead, "can I turn it on like a switch, keep it on, think only thoughts I want to think
and not think ones that I don't?"
and, "can I do attain better than third jhāna, which is the 'normal' level of samādhi the
buddha expects for his disciples?"

After twenty minutes, body totally

transformed by S&B shake and bake
The thing with shake and bake, if you do it several times a day, and always before you
stretch, your static stretches are going to improve much more. If you really get to
understand the benefits of s&B (or an equivalent cardio that you enjoy) that can heat up
your body, then you won't think full lotus is a pipe dream, you'll really start to
experientially understand that the 4 elements can be harmonized with the right training.
When I do shake and bake for 20 minutes, after 20min my body is totally different, like a
bag of water, aches in the right shoulder areas gone, tight ankles dissolved, movement
and reflexes get faster, stretches are more effective when the body is pliable. Going from
cold start, it's really hard to make net progress.
And my baseline stiffness for right when I start a shake and bake session is starting to
improve.
I also used to think certain parts of my shoulder and back pain were never going to
completely disappear, now I don't know. The shoulder tightness mild pain even from cold

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start is declining, at this rate in a year or two my baseline cold start will have no tight
shoulders, it will be like my current 20 min. S&B mark where shoulders turn into bag of
warm water with no pain.

BP's first try at Shake and Bake

I experimented some with your shake and bake idea today. It does seem helpful,
especially for shoulder and neck tension. The gentle bouncing of something like the 8th
brocade is made more effective by the elevated pulse and placidity created by mild
cardio and light jumping. I'll keep experimenting, thanks.

Sitting cross legged to eat lunch today also seemed a bit looser too.

frankk responds, gorilla buffet samplers

what i expect would happen is you'll keep finding out s+b is so good you should be doing
it more (both more short 1-5 min. warmup before any other stretching activity through
out the day, and just in total minutes in aggregate daily).

if you want to know the effectiveness of an exercise, that's something i do in general, test
it all the time. i call it the gorilla buffet sampler. example: I always do one plough
helicopter suite before each sit (10-30 sec.), and based on how that feels, I'll do 2-5
more times spliced in with counter stretched backbends such as updog. So the principle
is take a small bite at the buffet, and based on how good it tastes it tells you how much of
it you need to eat.

So 30 years ago when my neck and shoulders were huge problems, I did a few minutes
of turtle exercises every hour. Now I probably do just 2 minutes of turtle total daily, but I
still buffet sampled it 10-20 times per day.

'assess to progress': basically, sati and sampjano applied to your body condition.
constantly lucidly discerning what the condition is, what needs to improve
'inject bottle neck' giving more time and attention of problem areas,
'finish diminish' decrease time in exercises that are giving you dimnsishing returns
'finish the mission of exploitation' increase time in things where you're not harvesting that
benefit enough even though it's right there for the taking.

with s+b shake and bake i don't ever see it being less than 20 min a day total, divided
into at least 5-10 sessions spread out the day. as you age you're only going to get colder
and stiffer no matter if you've got perfect routine ever invented. So if not s+b, something
gentle cardio that will warm up and make body more malleable.
and nothing gets higher quotient of jhana while warming up than s+b, though if you find
something reasonably close that you like better, than do that instead.

i'm constantly still testing and experimenting too. for example, i've tried just doing a
coupel minutes of pushups or squats as a warm up...

BP after one day, feels noticable hip

improvement
It seems useful so far. Surprised at how much “smoother” hip motion felt after one day of
it only. Maybe it’s placebo though, will have to keep testing.

One (maybe) negative side effect is that while it feels like the stiffness in my neck and
and shoulders is “breaking up”, I also feel a sense of inflammation there. The feeling is
like tiny toxins are being released as a result of breaking up knots. There’s more

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“crackling” as well. Maybe I let my upper body wobble too much before getting used to
the motions. It does seem to be fixing the knots though, just feels like there are little
“pieces” of the knots knocked loose that the body needs to “digest”/“process”.

BP after two days of S&B

On Day 3 total of trying out your shake and bake. I'm really impressed by the results so
far. This is the first time I've really felt such obvious progress for flexibility and mobility in
such a short time. Previously I was trying to only measure my improvements in terms of
several weeks, so I wouldn't get discouraged day by day. With this, the progress is
immediate and obvious. Maybe it's just 'beginner gains' though, we will see.

I've been emphasizing hip external rotation as well by externally rotating the hips (not a
huge amount, just enough to activate and relax the hip) in each of the jumps for shake
and bake. (As if you were trying to touch your foot with the opposite hand.). Other
variations I've tried: arms in front, hands resting in back (causes more bouncing in
shoulders and neck), hands overhead with palms slightly facing up, arms directly out to
the sides, small side-shuffling motions (more bouncing in adductors), and slight internal
rotation of hips each bounce (very slight, just enough to intend it).

The neck inflammation I mentioned is gone already by the way. My neck is dramatically
more relaxed as well-I notice this especially when laying down to sleep at night.
Previously the tightness sometimes made it harder to fall asleep easily.

I also am experimenting with adding 'drop and bounce' motions to various stretches
where I pull back from the stretch and then relax the muscles entirely so they drop into
the stretch and naturally bounce at the end of the range of motion. It seems to have a
similar feeling.

The main drawback is how ridiculous it looks. Or perhaps that's just good dhamma
practice .

frankk response, wish more people

would do S&B
keep tracking your progress, and please publish or give me permission to publish some
form of it when you've got a good sample size you want to share.

I really want more people, not just meditators, to try it out and get the health benefits of
this, and having more testimonials will help get the word out.

I don't think you're going to ever find s+b not helping.

I wake up at 2am everyday, do s+b for twenty min., then some meditation. Got on my
computer (desk switches between standing and sitting, highly recommend), stood for
about 90min working on sutta translation, felt my back getting a little uncomfortable, did
s+b for 5 min. and instantly fixed. The older you get, the more easily you can incorporate
jhana into your standing, walking, and even s+b, you're going to appreciate s+b more and
more. It's like sitting meditation, eating, breathing, it's never going to go out of style or
beyond your frequent needs.

After one week, BP shares progress on

S&B

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So still doing shake and bake, it's been a bit over a week now I think. It's a ridiculous
exercise that has benefited me physically in pretty much every way possible. My hip
flexibility is dramatically improving, and I'm getting to the point where sitting cross-legged
is 100% comfortable, whereas in the past it's always felt tense in some way or another.
My energy levels are dramatically increased (even compared with times I did "normal"
cardio). Knots and tensions in my neck and shoulders are disappearing. Hip 'clicking' is
disappearing, even when doing large hip motions. I noticed my sleep needs have also
decreased, by how much I'm still figuring out--but now when I lay down to sleep at night I
have tremendous amounts of leftover energy. Currently I've reduced my sleep by 30
minutes (reduced to 8 hours) compared to before starting shake and bake. I'm even
currently sick, and despite that I have more energy when not ill than I did before starting
shake and bake! My mind is also clearer, and it's easier to put in effort to annihilate the
unwholesome when it rears its ugly face.

All of these benefits from a single low-intensity exercise seem unbelievable to me, and
yet the improvements continue to keep coming.

I incorporated the principles of shake and bake into my stretch routines as well, which I
mentioned before. I'm now of an opinion similar to you about static stretching-I can feel
tensions building up if I hold a static stretch for too long. Seems the ideal thing to do is do
short static holds ~10 seconds, alternated with a round of bouncing/swaying/jiggling etc
near the end of the range of motion. The alternation between the two is rapidly increasing
my flexibility gains. Keeping the body warm and pliant seems critical for gaining fast
progress with stretches. I feel confident that I'll be sitting Burmese style in maybe 2
months, instead of the previous estimate of ~4 months. Perhaps even faster, will have to
see.

Some notes on increasing the benefits: open jaw slightly to relax it more, move the neck
very, very slightly in different directions and hold there while bouncing to help relax
different parts of neck and shoulders, gently open and close the chest to relax the upper
back, and spine more, place the hands on the tops of the shoulders to dramatically
loosen shoulders (looks like 'chicken wings', works best with jumps with both legs at the
same time), emphasis should always be on maximizing the amount of relaxation and
'bounciness' instead of on going fast, short 1/2 second pauses can be helpful to let the
body relax and oscillate/bounce after a jump (for jumping with both legs), and for the
calves which are harder to relax for me during the jumping you can sit in a seated
forward fold position and 'drop and bounce' the legs to relax them. Let me know if you
want me to clarify any of these notes.

This does seem like the ideal lifelong exercise, especially for renunciants who are going
to be entirely focused on health benefits instead of looking good or looking cool while
doing the exercise..

Posted by frankk at 8:39 AM No comments:

SATURDAY, JULY 9, 2022

Always zen, whether static, slow movement, fast movement, you can
continuously remove all tension and tactile sense of body

A friend in email asked what I thought about adapting a kickboxing exercise into jhāna
and taiji training. My response:

any movement can be made into a jhāna or taiji type of movement if done with that
intention.

it takes quite a bit of practice though to really completely let go of all tension, especially if
you're trying to approximate a martial arts move.

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so even experienced taiji players, even though they're slow, appear to be relaxed, often
still have quite a bit of unnecessary tension carried around. For me, and probably most
people, it's because you have the intention, this needs to be fighting/martial so even
though I'm doing slow, soft relaxed, my body needs to be tough and take a hit. Result is
you tense up.

Let go of all martial intent

For me the key was to just completely let go of any martial intent, and just like the name
of xing yi says, focus on a form/posture/shape, and use your mind's intention to
effortlessly morph the physical body into that shape.
I treat my body like a bag of water or empty sack of air that I shape it into a posture. If I
can feel a body, then I've still got much unnecessary tension. The more I do it correctly,
the more the tactile sense of body disappears, like just an empty bag with gooey
magnetic force, boneless, no sense of mass or weight.

check zen, stay zen, always zen.

zen while static, zen while moving.
zen while slow moving, zen while lighting fast.
(zen = jhāna, maximize jhānic force and generating internal energy, charging the battery
at all times).
Posted by frankk at 12:53 PM No comments:

TUESDAY, MAY 24, 2022

🔗📝 collection of notes on shake and bake🏃 🥧

Internal
4👑☸ → ☯🦍 → shake and bake 🏃 🥧

External

🔗overview of optimal health

🔗shake and bake: why and how
shake and bake: 🔗"it's better than jogging": video samples galore
shake and bake is really helpful for: 🔗jhana constipation
shake and bake: why it's so amazing? 🔗 resonant frequency

🔗questions, answers, feedback

🔗👣 TCM soak feet in hot water daily for excellent health benefits: contains story of
monks and nuns with nerve damage who could really use shake and bake.

expert recommends at least 30min a day of cardio, 🔗as part of defense against sars-
covid

🔗case study of 500 people over 2 years getting good results doing exercise similar to
shake and bake

🔗🏃 🦎🐍 shake and bake lizard snake variation, for sleeping bag yoga to replace
updog and cobra

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9/28/2023 ☯ Qigong Gorilla 🎱🦍

shake and bake journal from friend BP

Posted by frankk at 6:38 PM No comments:

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