Chi Walking

pg 42-43.  Heading: practicing mindfulness

"Learning to focus your mind during ChiWalking will  sharpen your mind's eye.  It takes practice, but eventually you'll become adept at watching your actions, not only while walking, but all through your day.  Being observant of your actions is called mindfulness, and it is one of the oldest practices on earth.  When we're not consumed with thoughts of the past and worries of the future, we can be present in the moment with whatever is in front of us.  Everyone always says how envious they are of children, because they can be so "in the present". Younger children are indeed very much in the present, but they're not mindful and they're not supposed to be.  As conscious adults, it is our "work" to regain the presence of a child while also being mindful in the moment.  The interesting thing about the mind is that focusing it actually allows it to rest because it is not thinking of a hundred things at once.  That's why meditation quiets and rests the mind.  When you can narrow your thoughts down to just a few, it really gives your brain a break from the chaos.  Then, when you come back into your everyday life, you can function more clearly.  Focusing the mind has the incredible dual role of both strengthening and resting the mind at the same time.  How's that for multitasking?"

pg. 50 Flexibility in life

In order to be effective in T'ai Chi, or in life, one needs to have a core that is strong as steel, while at the same time maintaining an exterior that is as soft as cotton.  In other words, strive to be guided by your core beliefs, yet be flexible in how you meet the outside world.  For instance, when you're out and about, focusing on a specific part of your walking technique, you'll learn to keep centered no matter what kind of terrain you're walking through.  That's the steel.  The cotton aspect of this is to respond to the terrain with flexible joints and muscles that can handle any conditions, like walking up and down hills or along winding trails.  A great image to think of is a stalk of bamboo, which is incredibly strong yet flexible and resilient.

Many different types of walking!  Stride should stay same length, but increase aerobic output by increasing speed of stride.  Racewalking is 70-80 spm.  12-13 strides every 10 seconds.

ab muscle to strengthen when "leveling the pelvis"  pyramidallis:  triangular muscle above public bone.  Don't want to level the pelvis with glutes (abs need the work to strengthen) or upper abs.