Craig Constantine

My daily reflection prompts

March 6, 2023

Such as are your habitual thoughts, such also will be the character of your mind.
~ Marcus Aurelius

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I have a series of prompts which are a combination of quotes and small notes I’ve written for myself. I’ve mentioned this a few times in various posts tagged Reflection. As I collect them—pretty rare these days—I record them on slips in the slipbox. In 2019 I posted Daily Reminders describing what I was doing and listed the 42 prompts. Below you will find the current list of 62.

Over the years I’ve taken the time to type them into OmniFocus, the personal productivity software which I use. I carefully created individual “to-dos” for each one, with each scheduled to repeat at just the right number of days, and lined up their initial due dates. Many years later now, every day, one of them comes up digitally as a reflection prompt. While I recognize everyone of them, there are enough of them that I cannot remember which one will be next.

(4b1) AM I AN ENERGY-GIVER OR -TAKER? — Strive to lift others up; to leave them feeling better than before the encounter. While being mindful of my own energy level, seek ways to create a zest for life in others.
(4b2) BECOME MINDFUL OF ATTACHMENTS THAT LEAD TO CLUTTER AND COMPLEXITY — For example, if you are attached to sentimental items, you won’t be able to let go of clutter. If you are attached to living a certain way, you will not be able to let go of a lot of stuff. If you are attached to doing a lot of activities and messaging everyone, your life will be complex. ~ Leo Babauta
(4b3) PERSPECTIVE — “In the meanwhile, while they are robbing and being robbed, while they disrupt each other’s repose and make one another miserable, life remains without profit, without pleasure, without moral improvement. No one keeps death in view, everyone focuses on remote hopes. Some even make posthumous provisions—massive sepulchures, dedications of public buildings, gladiatorial shows, and pretentious obsequies. But the funerals of such people should be conducted by torch and taper light, as though they had in fact died in childhood.” ~ Seneca, On the Shortness of Life
(4b4) TEMPERANCE — “Eat not to dullness; Drink not to elevation.” ~ Benjamin Franklin
(4b5) BE PROACTIVE — “While the word proactivity is now fairly common in management literature, it is a word you won’t find in most dictionaries. It means more than meerly taking initiative. It means that as human beings, we are responsible for our own lives. Our behavior is a function of our decisions, not our conditions. We can subordinate feelings to values. We have the initiative and the responsibility to make things happen.” ~ Stephen Covey
(4b6) LOOK INWARD — “Everybody is too busy with their own lives to give a damn about your book, painting, screenplay, etc., especially if you haven’t sold it yet. And the ones that aren’t [too busy], you don’t want in your life anyway.” ~ Jason Korman
(4b7) AM I LIKELY TO “ACT” OR “REACT” TO A TASK? — Seek the reason for the task so that it may motivate me to proper action. Otherwise, determine how to eliminate or avoid the task entirely. Do or do not; there is no try.
(4b8) SILENCE — “Speak not but what may benefit others or yourself; avoid trifling conversation.” ~ Benjamin Franklin
(4b9) IMPRESSIONS — “But if you have in reality given thought to nothing other than the proper use of impressions, then as soon as you get up in the morning ask yourself, “What do I lack in order to be free from passion? What, to enjoy tranquillity? What am I? Am I a mere worthless body? Am I property? Am I reputation? None of these. What, then? I am a rational creature.” What, then, is required of you? Go over your actions. “Where did I transgress: in relation to peace of mind? What did I do that was unfriendly, or unsociable, or inconsiderate? What have I failed to do that I ought to have done with regard to these matters?” ~ Epictetus, 4.6.34-5
(4b10) WHAT AM I DOING WHILE ON “THE BENCH”? — If there is somewhere I want to be, begin walking. Identify something which I can do now, or very soon, which is interesting. Remember that efficacy is active, not passive.
(4b11) BEGIN WITH THE END IN MIND — “Each part of your life can be examined in the context of the whole, of what really matters most to you. By keeping that end clearly in mind you can make certain that whatever you do on any particular day does not violate the criteria you have defined as supremely important, and that each day of your life contributes in a meaningful way to the vision you have to your life as a whole.” ~ Stephen Covey
(4b12) IMPROVE ONESELF — “So now, are you not willing to help yourself? And how much easier such assistance is! You need not kill, imprison, or assault a man; you need not come into the market-place, you have merely to talk with yourself, the man who will be most readily persuaded, and to whom no one can be more persuassive than yourself. So, in the first place, pass judgement on your actions; but when you have condemned them, do not give up on yourself, nor be like those mean-spirited people who, when they have once given way, abandon themselves entirely, and are, so to speak, swept off by the flood.” ~ Epictetus, 4.9.13-4
(4b13) DISTRACTION, BUSYNESS AND CONSTANT SWITCHING ARE MENTAL HABITS — We don’t need any of these habits, but they build up over the years because they comfort us. We can live more simply by letting go of these mental habits. What would life be like without constant switching, distraction and busyness? ~ Leo Babauta
(4b14) ORDER — “Let all your things have their places; let each part of your business have its time.” ~ Benjamin Franklin
(4b15) NOTICE THE SPACE — “Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” ~ Viktor Frankl
(4b16) WHAT CAN I DO TO BE SO GOOD THEY CAN’T IGNORE ME? — Continuous improvement? A “big swing?” A simple but insightful solution? The path to “the best” is not obvious and likely does not pass directly through the most-obvious next thing.
(4b17) PUT FIRST THINGS FIRST — “The degree to which we have developed our independent will in our everyday lives is measured by our personal integrity. Integrity is, fundamentally, the value we place on ourselves. It’s our ability to take and keep commitments to ourselves, to “walk our talk.” It’s honor with self, a fundamental part of the Character Ethic, the essence of proactive growth.” ~ Stephen Covey
(4b18) CHOICE — “For there are two rules we should always have at hand: That nothing is good or evil, but choice; and, that we are not to lead events, but to follow them. “My brother ougth not to have treated me so.” Very true, but it is for him to see to that. However he treats me, I am to act rightly with regard to him. For this is my concern, the other is somebody else’s; this no one can hinder, the other is open to hindrance.” ~ Epictetus, 3.10.18-9
(4b19) AM I AUTHENTIC OR OBSEQUIOUS? — Discerning the difference between obsequiousness and politeness can be difficult, but courtesy should be rooted in benevolence. Politeness should be the expression of a benevolent regard for the feelings of others; it’s a poor virtue if it’s motivated only by a fear of offending good taste. In its highest form Politeness approaches love.
(4b20) SINGLE-TASK BY PUTTING LIFE IN FULL-SCREEN MODE — “Imagine that everything you do — a work task, answering an email or message, washing a dish, reading an article — goes into full-screen mode, so that you don’t do or look at anything else. You just inhabit that task fully, and are fully present as you do it. What would your life be like? In my experience, it’s much less stressful when you work and live this way. Things get your full attention, and you do them much better. And you can even savor them.” ~ Leo Babauta
(4b21 ) TAKE ACTION — “Action’s ecstasy is instantaneous and compounding: Even if for the millionth time, it works its magic. Its trigger is sure: All you do is peel your ass off the bottom of whatever hole you are in, and climb!” ~ Bryan Ward
(4b22) RESOLUTION — “Resolve to perform what you ought; perform without fail what you resolve.” ~ Benjamin Franklin
(4b23) THINK WIN/WIN — “Most people tend to think in terms of dichotomies: strong or weak, hardball or softball, win or lose. But that kind of thinking is fundamentally flawed. It’s based on power and position rather than on principle. Win/Win is based on the paradigm that there is plenty for everybody, that one person’s success is not achieved at the expense or exclusion of the success of others.” ~ Stephen Covey
(4b24) CONCENTRATION — “It takes but a little to destroy and overturn everything, just a slight deviation from reason. To overturn his ship, a helmsman does not need the same proficiency as he does to keep it safe, but, if he turns it a little too far into the wind, he is lost: and even if he does not do so deliberately, but simply loses his concentration for a moment, he is lost. Such is the case here too. If you nod off for just a moment, all that you have acquired up till then is gone.” ~ Epictetus, 4.3.4-6
(4b25) HOW DO I TREAT SOMEONE I DON’T KNOW? — Your character shows in how you treat those who can do nothing for you.
(4b26) FRUGALITY — “Make no expense but to do good to others or yourself; i.e., waste nothing.” ~ Benjamin Franklin
(4b27) NOPE —
I will not be lazy.
I will not accept what I have now if I know I can do better.
I will not sleep until I finish.
I will not leave until I am done.
I will not tremble in front of new challenges.
I will not stop until I stop breathing.
I will be whatever I want to be
even if it takes sacrifice
even if I have little to give
even if it takes time
even if I have no time at all.
I will succeed.
~ (unknown)
(4b28) SEEK FIRST TO UNDERSTAND, THEN TO BE UNDERSTOOD — “You’ve spent years learning how to read and write, years learning how to speak. But what about listening? What training or education have you had that enables you to listen so that you really, deeply understand another human being from that individual’s own frame of reference?” ~ Stephen Covey
(4b29) CREATE SPACE BETWEEN THINGS — “Add padding to everything. Do half of what you imagine you can do. What would it be like if we did less? What would it be like if we padded how long things took, so that we have the space to actually do them well, with full attention? What would it be like if we took a few minutes’ pause between tasks, to savor the accomplishment of the last task, to savor the space between things, to savor being alive?” ~ Leo Babauta
(4b30) OUTSIDE OUR CONTROL — “If you should ever turn your will to things outside your control in order to impress someone, be sure that you have wrecked your whole purpose in life. Be content, then, to be a philosopher in all that you do, and if you wish also to be seen as one, show yourself first that you are and you will succeed.” ~ Epictetus
(4b31) INDUSTRY — “Lose no time; be always employ’d in something useful; cut off all unnecessary actions.” ~ Benjamin Franklin
(4b32) SYNERGIZE — “What is synergy? Simply defined, it means that the whole is greater than the sum of its parts. It means that the relationship which the parts have to each other is a part in and of itself. It is not only a part, but the most catalytic, the most empowering, the most unifying, and the most exciting part.” ~ Stephen Covey
(4b33) MUCH ABIDES —
Tho’ much is taken, much abides; And tho’
we are not now that strength which in old days
moved Earth and Heaven, that which we are, we are;
one equal temper of heroic hearts,
made weak by time and fate, but strong in will
to strive, to seek, to find, and not to yield.
~ Alfred Lord Tennyson
(4b34) IS THERE AN ELEMENT OF STRUGGLE IN MY HISTORY? — This reminds me to be kind, for everyone I meet is working through their own struggle. Through the experience of my own struggle I can better understand and empathize with others on similar journeys. Furthermore, being reminded of my past struggles suggests perspective on my day-to-day general lack of struggle.
(4b35) MY OATH — Today is the first day of the rest of my life. I shall make no excuses and hold no grudges. I care not where I came from, only where I am going. I don’t compare myself to others, only to myself from yesterday. I shall not brag about successes nor complain about my struggles, but share my experiences and help my fellows. I know I impact those around me with my actions, and so I must move forward, every day. I acknowledge fear, doubt, and despair, but I do not let them defeat me.
(4b36) HONESTY — “I am unafraid as I prepare myself for that day when the artifices and disguises will be stripped away and I shall make judgement of myself. Is it just brave talk, or do I mean what I say? Were they for real, those defiant words I spoke against fortune, or were they just theatre—just acting a part?” ~ Seneca
(4b37) SINCERITY — “Use no hurtful deceit; think innocently and justly, and, if you speak, speak accordingly.” ~ Benjamin Franklin
(4b38) SHARPEN THE SAW — “It’s preserving and enhancing the greatest asset you have–you. It’s renewing the four dimensions of your nature: physical, spiritual, mental, and social/emotional. … “Sharpen the saw” means expressing all four motivations. It means exercising all four dimensions of our nature, regularly and consistently in wise and balanced ways.” ~ Stephen Covey
(4b39) SELF-COMPASSION — Beware the stern, vociferous, insistent, internal critic. In my head, it sounds like me, but it is not me. If I said to another, even a fraction of the things I say incessently to myself, I would be arrested, or more likely, assaulted.
(4b40) WHAT HAVE I BEEN READING? — I’ve performed this experiment countless times. Read little: nothing happens. Read more: ideas, new connections, inspiration, questions, motivation, short-cuts, wonder.
(4b41) JUSTICE — “Wrong none by doing injuries, or omitting the benefits that are your duty.” ~ Benjamin Franklin
(4b42) BEFITTING A HUMAN BEING — “What would you wish to be doing, then, when death finds you? For my part, I would wish it to be something that befits a human being, some beneficient, public-spirited, noble action. But if I cannot be found doing such great things as these I should like at least to be doing that which cannot be impeded and is given me to do, namely, correcting myself, improving the faculty that deals with impressions, toiling to achieve tranquillity, and rendering to the several relationships of life their due; and, if I am so fortunate, advancing to the third area of study, that which deals with the attainment of secure judgements.” ~ Epictetus, 4.10.12-3
(4b43) FIND JOY IN A FEW SIMPLE THINGS — “For me, those include writing, reading/learning, walking and doing other active things, eating simple food, meditating, spending quality time with people I care about. Most of that doesn’t cost anything or require any possessions. To the extent that I remember the simple things I love doing, my life suddenly becomes simpler.” ~ Leo Babauta
(4b44) MODERATION — “Avoid extremes; forbear resenting injuries so much as you think they deserve.” ~ Benjamin Franklin
(4b45) FAULT — “So is it possible to be altogether faultless? No, that is impractical; but it is possible to strive continuously not to commit faults. For we shall have cause to be satisfied if, by never relaxing our attention, we shall escape at least a few faults. But as it is, when you say, “I will begin to pay attention tomorrow,” you should know that what you are really saying is this: “I will be shameless, inopportune, abject today; it will be in the power of others to cause me distress; I will get angry, I will be envious today.” See how many evils you are permitting yourself. But if it is well for you to pay attention tomorrow, how much better would it be today? If it is to your advantage tomorrow, it is much more so today, so that you may be able to do the same again tomorrow, and not put it off once more, to the day after tomorrow.” ~ Epictetus, 4.12.19-21
(4b46) WOULD I WANT TO GO ON A LONG CAR RIDE WITH ME? — Long car rides are a quintessential American experience. Along with the good however, comes the opportunity for bad. With others present the confined space, lack of privacy, and monotony of rolling vistas create a microcosm of life on a tiny stage. How I share that stage with the others in the car, and what specifically I do while on that stage tells all.
(4b47) GET CLEAR ABOUT WHAT YOU WANT, AND SAY NO TO MORE THINGS — “We are rarely very clear on what we want. What if we became crystal clear on what we wanted in life? If we knew what we wanted to create, how we wanted to live … we could say yes to these things, and no to everything else. Saying no to more things would simplify our lives.” ~ Leo Babauta
(4b48) CLEANLINESS — “Tolerate no uncleanliness in body, clothes, or habitation.” ~ Benjamin Franklin
(4b49) AM I SELF-AWARE? — The first step in my journey was realizing I was unhappy. This realization — detecting it, understanding it, believing it, surrendering to it, and finally owning it — was the first piece of bedrock on which I started building.
(4b50) TRANQUILLITY — “Be not disturbed at trifles, or at accidents common or unavoidable.” ~ Benjamin Franklin
(4b51) PRACTICE DOING NOTHING, EXQUISITELY — “No need to plan, no need to read, no need to watch something, no need to do a chore or eat while you do nothing. You will start to notice your brain’s habit of wanting to get something done. This exposes our mental habits, which is a good thing. Keep doing nothing. Sit for awhile, resisting the urge to do something. After some practice, you can get good at doing nothing, and this leads to the mental habit of contentment and gratitude.” ~ Leo Babauta
(4b52) CHASTITY — “Rarely use venery but for health or offspring, never to dullness, weakness, or the injury of your own or another’s peace or reputation.” ~ Benjamin Franklin
(4b53) WHAT IS MY TALK-TO-LISTEN RATIO? — It’s better to listen to understand, rather than to, (for example,) listen to refute. Silence is fine provided one’s own thoughts are pleasant company. When speaking, think first about why you are about to say whatever it is you’re about to say.
(4b54) WE CREATE OUR OWN STRUGGLES — “All the stress, all the frustrations and disappointments, all the busyness and rushing … we create these with attachments in our heads. By letting go, we can relax and live more simply.” ~ Leo Babauta
(4b55) HUMILITY — Imitate Socrates.
(4b56) FESTINA LENTE — Make haste, slowly. Or, unrestrained moderation. — “The worker must be stronger than his project; loads larger than the bearer must necessarily crush him. Certain careers, moreover, are not so demanding in themselves as they are prolific in begetting a mass of other activities. Enterprises which give rise to new and multifarious activities should be avoided; you must not commit yourself to a task from which there is no free egress. Put your hand to one you can finish or at least hope to finish; leave alone those that expand as you work at them and do not stop where you intended they should.” ~ Seneca, On Tranquility
(4b57) LOOK BACK — Look back at some of the things you’ve accomplished or experienced and think… — “Well if that isn’t nice, I don’t know what is.” ~ Kurt Vonnegut — “One never notices what has been done; One can only see what remains to be done.” ~ Marie Curie
(4b58) MIND YOUR OWN — “Not to support this side or that in chariot-racing, this fighter or that in the games. To put up with discomfort and not make demands. To do my own work, mind my own business, and have no time for slanderers.” ~ Marcus Aurelius, med 1.5
(4b59) HOW TO ACT — “Never under compulsion, out of selfishness, without forethought, with misgivings. Don’t gussy up your thoughts. No surplus words or unnecessary actions. Let the spirit in you represent a man, an adult, a citizen, a Roman, a ruler. Taking up his post like a soldier and patiently awaiting his recall from life. Needing no oath or witness. Cheerfulness. Without requiring other people’s help. Or serenity supplied by others. To stand up straight—not straightened.” ~ Marcus Aurelius, med 3.5
(4b60) PERSPECTIVE — “Be willing to be a child and be the Lilliputian in the world of Gulliver, the bat-girl in Yankee Stadium. That’s a more fruitful way to be.” ~ Mary Karr
(4b61) MEMENTO MORI — “Not to live as if you had endless years ahead of you. Death overshadows you. While you’re alive and able—be good.” ~ Marcus Aurelius, med 4.17
(4b62) EMBRACE THE OBSTACLES — “External things are not the problem. It’s your assessment of them. Which you can erase right now. If the problem is something in your own character, who’s stopping you from setting your mind straight? And if it’s that you’re not doing something you think you should be, why not just do it? —But there are insuperable obstacles. Then it’s not a problem. The cause of your inaction lies outside you. —But how can I go on living with that undone? Then depart, with a good conscience, as if you’d done it, embracing the obstacles too.” ~ Marcus Aurelius, Meditations 8.47

A cure for hiccups

February 22, 2023

[It] boils down to a simple breathing exercise. First, exhale completely, then inhale a deep breath. Wait 10 seconds, then—without exhaling—inhale a little more. Wait another five seconds, then top up the breath again. Finally, exhale.

~ Uri Bram from, The Cure for Hiccups Exists

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Sometimes I straight-up do public service announcements. Here, have a cure for hiccups!

If you’ve thought about how proper breathing works, you’ll quickly realize those instructions involve incrementally, increasingly flexing your diaphragm muscle. (If that isn’t obvious, the Thoracic diaphragm page on Wikipedia has you covered.) The muscle spasm is part of a feedback loop involving two of our nerves, and intentionally activating the muscle breaks that feedback. The trick is that you need to really flex it… flex it much harder than you normally do when breathing.

Note that if you do the “hold your breath” part of the exercise by closing your glottis (what’s that?) and relaxing your diaphragm, you’re doing it wrong. The entire point of the exercise is to flex, flex, flex and hold tension in the diaphragm muscle.

4 things to know

September 6, 2022

That’s not because Rudin did a bad job. It’s because there ain’t no way to re-write mathematical analysis as a “list”. When you do write a list, you are promising that you’ve figured out a way to cover the subject in that way without losing essential detail. Provided that you deliver on that promise, it’s a powerful thing.

~ “Dynomight” from, How I learned to stop worrying and structure all writing as a list

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This article makes several (while the article is a list, it’s unnumbered and I’m too lazy to count, you should just be happy I sometimes check my speling) magnificent points about what lists have going for them. There’s a lot. The only problem with lists (generally, on the Internet, These Days™) is that spammers and search–engine–optimizing mouth-breathers have published an insane amount of crap, in list format. It turns out that if you publish great content as a list it’s even better than long–form prose. It turns out that it looks like chapters, sections and sub-sections!
I recently learned a lot about proper use of the three different types of dashes: hyphen (-), en-dash (–), and em-dash (—). Their relative lengths are pretty clear when you see a family portrait like that previous sentence. It turns out that: Compound words, like en-dash and mouth-breathers, are assembled using hyphens. Compound adjectives, like search–engine–optimizing, are assembled with en-dashes. You can use em-dashes—that’s a hyphen in there—to insert gently–parenthetical commentary.
A case can be made—here, I’m making a case—that my weekly email is my way of turning my blog into a list which makes it easier to… oh, just go read the article.

Statuary

May 27, 2022

Sculpture is more divine, and more like nature,
that fashions all her works in high relief,
and that is sculpture. This vast ball, the Earth,
was moulded out of clay, and baked in fire;
Men, women, and all animals that breath
are statues, and not paintings.

~ Longfellow

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Connection with Amy Novotny

March 7, 2022

How can effective breathing techniques and conversational skills enhance personal growth, public speaking, and communication?

Breathing techniques transform fear into confidence, even in high-pressure situations like public speaking.

I changed my mindset I said okay. This is time for me to practice what I preach to implement it to prove to myself yet again that this stuff works.

~ Amy Novotny (3:59)

The conversation explores the intersection of breathing techniques, communication skills, and personal development. Breathing is highlighted as a tool to calm nerves and reduce the body’s stress response, with practical applications shared for public speaking and daily life. Amy recounts their own journey of overcoming fear through mindfulness and changing subconscious habits.

Another focus is the art of effective conversation, emphasizing listening, curiosity, and the role of nonverbal cues in fostering trust. Amy shares insights into creating engaging dialogues and supporting guests in podcasting, including challenges and surprises faced during their journey. Topics range from the technical aspects of hosting to the impact of meaningful conversations on audience trust and connection.

Takeaways

The role of breathing techniques — Calming the nervous system through specific breathing methods helps manage stress and improve performance.

Effective conversation techniques — Listening actively and asking insightful, open-ended questions are key to meaningful interactions.

The challenge of public speaking — Overcoming fear and hesitation requires mindfulness and practice, even for experienced speakers.

Podcasting as a resource — Shows can provide valuable information and connect audiences with experts across various fields.

The impact of mindset — A conscious shift in perspective can transform fear into an opportunity for growth and learning.

The importance of body awareness — Observing physical habits, such as posture and breath, directly impacts mental and emotional states.

Resources

PABR Institute — Amy’s resource for learning breathing and relaxation techniques.

Kirsten Carey — Mentioned as a potential resource for health and wellness guidance.

Dr. Amy Novotny

(Written with help from Chat-GPT.)

Inconsistent yet persistent

February 7, 2022

TK is an all-around mover, a dancer, rock climber, traceusse and earned her degree in athletic training. In addition to her movement practices, TK is a certified authentic Tantra instructor, teaching holistic healing of body, mind, spirit and sex. TK considers herself a sex activist and is the founder of LoveCraft, a sexual coaching and empowerment collective.

Tantra was the obvious place to begin since we were surely going to end up talking about tantric sex. My fear was that most people’s—myself included—knowledge of Tantra would be something to do with the artist, Sting. We immediately agreed that leaving the world only knowing about “men in linen pants” would be a disservice. “Tantra means, literally, to weave light and sound with form, the light being visualizations of your chakras in your body, sound being chants that you’re making, and then the form being your body, your physical body. That’s it, in a nutshell. The way that often looks is meditating. The way a lot of people do that is they’ll meditate and then have sex; they’ll meditate during sex; they’ll meditate on their own without any sex. Yeah, that’s kind of that, which means nothing, right? It’s like a, ‘Cool, and then what?’ which is what got me into having a coach.” — ~ TK from, ~4’40”

(more…)

Contact with Nika Jankovic

January 14, 2022

Contact with Nika Jankovic

What is the relationship between physical movement practices like floor work, yoga, and breath, and how do these practices influence personal growth and teaching methods?

Discover how confronting the hardness of the floor can transform both physical practice and personal resilience.

You want to be friends with the floor. You wanna caress the floor, you wanna melt into the floor. There’s always you in relation to this thing.

~ Nika Jankovic (2:42)

The conversation discusses the interplay between movement practices such as floor work, yoga, and dance. Floor work, described as forming a “relationship” with the ground, is explored as a practice that transforms how one interacts with space and movement. The connection between breath and movement in yoga is also highlighted, emphasizing how breath awareness influences other practices like dance.

Teaching and learning are recurring themes, as challenges in balancing simplicity with complexity for beginners are examined. The discussion touches on the teacher-student dynamic, emphasizing the necessity of full-circle growth to effectively communicate foundational skills. Personal reflections on the evolution of movement practices during times of isolation, reveal the adaptability required in both practice and teaching.

Takeaways

Building a relationship with the floor — The practice of floor work invites practitioners to engage deeply with their physical surroundings.

Breath as a foundation — Yoga emphasizes starting with breath, which can then inform and transform physical movement practices.

Adaptability in teaching — Teaching movement requires a balance between simplifying for beginners and maintaining respect for the complexity of foundational skills.

The teacher-student connection — Effective teaching involves understanding the readiness of students and the teacher’s own readiness to guide.

Resilience through movement — The physical challenges of practicing on hard surfaces build resilience and deeper connections to the practice.

Evolution of practice — External circumstances, like the COVID-19 pandemic, reshape how and where movement practices are performed.

Personal growth in teaching — Revisiting foundational skills allows both teacher and student to grow and understand movement more fully.

Resources

Yoga — A discipline focusing on breath and movement, often used as a foundation for meditation and physical practice.

Floor work — A style of movement rooted in ground-based interaction, as discussed in contemporary dance and movement contexts.

Shavasana (Corpse Pose) — A yoga pose emphasizing stillness and melting into the floor.

Online group sessions — Movement and dance practice sessions held virtually to foster community and learning.

Tai Chi — Mentioned as a transformative movement practice offering new perspectives on body and breath.

Nika Jankovic @nika_disney_

(Written with help from Chat-GPT.)

Wait to respond

January 7, 2022

I have often regretted acting impulsively when I am feeling angry or frustrated. Now, when I feel that familiar urge to respond defensively or say things I don’t really mean or bang out a wounded response via email or text, I wait. I force myself to breath, take a step back, and wait to respond. Just an hour or two or an overnight retreat makes a world of difference. And if all else fails, I try to obey this message I got in a fortune cookie: Avoid compulsively making things worse.

~ Debbie Millman

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In the end

November 29, 2021

Not just that every day more of our life is used up and less and less of it is left, but this too: If we live longer, can we be sure our mind will still be up to understanding the world—to the contemplation that aims at divine and human knowledge? If our mind starts to wander, we’ll still go on breathing, go on eating, imagining things, feeling urges and so on. But getting the most out of ourselves, calculating where our duty lies, analyzing what we hear and see, deciding whether it’s time to call it quits—all the things you need a healthy mind for… all those are gone.

So we need to hurry.

Not just because we move daily closer to death but also because our understanding—our grasp of the world—may be gone before we get there.

~ Marcus Aurelius

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Email apnea

November 22, 2021

Over the course of six months, Stone observed the breathing patterns of hundreds of people while seated at a computer. She found that four out of five held their breath or breathed shallowly while checking their email.

~ Jessica Fish from, Stop, Drop, and Breathe: Curing Email Apnea for Community Professionals

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This is not a metaphor. Literal apnea while reading email. Not some people, but most people. Practice breathing— far too many people think they know how to breath, when in fact they don’t. Practice posture— far too many people think they know how to sit, when in fact they don’t. Practice getting up and fleeing from your computer— far too many…

Success

October 26, 2021

To laugh often and much, to win the respect of intelligent people and the affection of children […] to leave the world a bit better […] to know even one life has breathed easier because you lived. This is to have succeeded

~ Ralph Waldo Emerson

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Balance with Adrienne Toumayan

October 14, 2021

Balance with Adrienne Toumayan

What insights and experiences are shared about balancing personal life, professional commitments, and community involvement in Parkour and humanitarian work?

The journey from Washington, DC, to sabbatical in Scotland highlights the value of rest and self-reflection.

You don’t need to earn a break; you’re allowed to just take time off and breathe and enjoy your life a little bit.

~ Adrienne Toumayan (4:59)

The conversation begins with reflections on taking a sabbatical and the challenges of prioritizing rest and recovery. Insights are shared on overcoming self-doubt and embracing the freedom to recharge. Adrienne discusses their unique journey, transitioning between a demanding career in humanitarian aid and their deep involvement in Parkour, where she has contributed to events like the North American Women’s Parkour Gathering.

The dialogue also explores the Adrienne’s contributions to Parkour Earth, emphasizing the importance of foundational work in creating a transparent and inclusive global organization. Additionally, she shares her passion for storytelling through blogs and Instagram, using these platforms to connect with others and inspire engagement with their adventures. The beauty of the Scottish Highlands is also highlighted as a source of inspiration and joy during her sabbatical.

Takeaways

Balancing professional and personal life — Insights on the decision to take a sabbatical and its impact on personal well-being.

Parkour Earth’s mission — Efforts to create a global, transparent organization uniting diverse Parkour communities.

Storytelling through digital platforms — The role of blogs and Instagram in sharing experiences and connecting with others.

Cultural and geographical inspiration — Reflections on the transformative power of travel, especially in Scotland.

Identity and duality — Challenges of navigating a double life between Parkour and humanitarian aid work.

Resources

Adrienne’s Instagram — Personal insights and adventures shared through photography and stories.

North American Women’s Parkour Gathering — Event promoting women’s involvement in Parkour.

Parkour Earth — Global organization fostering the Parkour community.

Isle of Skye — Destination discussed for its magical landscapes and inspiration.

(Written with help from Chat-GPT.)

Yes, relax

August 7, 2021

This is the training. Relax the narrative, loosen your view, and drop into the openness of the present moment. Breathe deeply, and relax your body. Relax the jaw, relax the muscles in your torso. Feel the openness in this moment.

~ Leo Babauta from, Training to Be Relaxed in Stressful Situations – Zen Habits Website

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It took me a long time to understand that the only source of stress in my life is myself.

I’ve been in two car crashes where I’ve instantly gone from automobile operator to roller-coaster rider. I’ve been absolutely wiped out, in countless variations, in martial arts context. I’ve discovered mid-air that I’ve been launched off my mountain bike. I’ve been obliterated while skiing. I’ve had too many—I’m refusing to count—nearly serious automobile accidents where my driving skills, applied consciously with to-the-inch and to-the-split-second accuracy saved the day. I’ve had bones broken. I’ve been fallen upon, by a poor fellow who was saved from an 8-foot, head first, fall onto concrete… by the flex of my rib cage. I’ve been hit in the face with a max-power, line-drive, point-blank soccer ball penalty kick. I’ve been flattened by a skull-to-skull running-speed impact. Sucker-punched in the gut. T-boned into the sticker-bushes at high speed on a bicycle. Beaned by a 2×6 board. I once fell 12 feet from a tree with my head being the first thing to land… on a tree root. I’ve been clipped by a truck, and blown a bicycle tire at high speed, ending up happy to reach the ditch rather than the asphalt. I rear-ended a car at speed (on my bicycle.) I’ve been banged up, flipped over, slammed into, … but also yelled at, and put upon. I had someone angrily invoke the name of my dead father in an attempt to shame my actions. I’ve been laughed at, and picked last in gym class. I’ve run out of money and bummed rides to work. I’ve been chewed out by a boss. I’ve had my credit card declined while in public. I’ve been scammed by street hustlers, lied to by various people, and pre-judged in various dimensions.

…and I can now truthfuly say: The only source of stress in my life is myself.

Zoomed way, way out

August 4, 2021

It’s true that such adaptations are now anachronistic; they have lost their relevance. But the trees have been slow to catch on; a natural consequence of the pace of evolution. For a tree that lives, say, 250 years, 13,000 years represents only 52 generations. In an evolutionary sense, the trees don’t yet realize that the megafauna are gone.

~ Whit Bronaugh from, Ecological Anachronisms – Long Now

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There’s an effect in film making which you’ve seen but may not have realized exactly what you were seeing: The dolly zoom shot. “The dolly zoom is a famous technique invented by Alfred Hitchcock for his 1958 film Vertigo. The shot is achieved by simultaneously tracking backwards or forwards while zooming in or out.”

The narrator is too breathless for my tastes, but still, take a few minutes to watch this explanation of the dolly-zoom. You can thank me later: https://nofilmschool.com/2017/05/watch-what-dolly-zoom-can-do-you

Ahem. Now, back to my top-quote and what I wanted to say in the first place…

Text-based, disorienting dolly-zoom!

And sometimes I trip over answers

June 28, 2021

Why do great writers write?

~ Shane Parrish from, Why Great Writers Write

Why, indeed. I write—and this reason is one of many mentioned in that article—because it’s the only way I know to be sure I actually understand a concept. I used to think that, at least some of the time, I was writing because I had something which I found interesting, and I’d wanted to share it. But I now realize that, no, what makes me want to share it is that I don’t want to forget it [the interesting thing.] Wait, sorry. I’m not explaining this very well. I write because the act of pinning-down my thoughts, to create concise— no wait, it’s not really about concision. (Score! It’s a rare day in mixed metaphors that I get to use that one.) The act of choosing one idea, from my usual flurry of thoughts, forces me to evaluate them; Choosing forces me to decide which of these thoughts is the most important— *derp* I was talking about why I write, and now I’m talking about how I write. I’ve gone astray. With word play. Clearly then, I am not a great writer, and actually I never claimed to be one, nor have I ever, truth be told—interjections be interjected… Do you know the difference between using—these guys—or these guys, to delimit an aside, (versus going full-on into parenthesis)? Swimming. Dashes are when you expect the swimming reader to duck their head under water, and commas—but never comas—are for a brief dive in the shallow end, (and we get out the parenthesis when our swimmer needs the warning that a deep breath will be required before we dive to the bottom of the deep end to investigate something sparkly spotted therein.) Quite proud of that ridiculous, previous sentence which uses as it espouses the variations thereof. *glancing up* Wait no, I’ve written a rambling wall of text.

Why, indeed, do I write? CLEARLY I have no frickin’ clue.

Perhaps I should settle for: Why did I write this post? Why did I use that linked article, combined with a title hinting that I learned something over which I’d tripped? Because It contains a larger block of context around a quote which I already, very much liked about the Muse.

PS: The title is a reference to, Sometimes I look stuff up.

Music or no?

April 29, 2021

Music and exercise were inseparable for me. That is, until this past year. I can’t remember the last time I had music playing in the background while I exercised. And, strangely enough, I’m digging the silence. Here’s why you might hit the off button on your audio player too.

~ Brett McKay from, The Case for Not Listening to Music When You Work Out

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Two years ago I nearly became a runner. I was starting to run short distances pretty often. And I was always running with a specific music playlist.

But that’s the only activity I do with music— hiking, biking, rock-climbing… no music. Parkour? Absolutely not, because I need to hear the noises I’m making as part of the feedback. (Am I landing softly? What rhythms am I generating? How’s my breathing? AM I breathing?)

These days I’m doing everything—including driving long distances—in silence.

White-with-orange

April 14, 2021

white-with-orange, orange
white-with-green, BLUE!
white-with-blue, GREEN!
white-with-brown, brown

I have probably said that sequence—sure, aloud many times, but mostly muttering under my breath, always moving my lips—about 9 gazillion times. If you know what that is, I weep for you; and we have a support group which meets at the bar and the first round is on me.

I’m reading—literally just this moment… I have my arms stretched around the book as I type—On Writing by Stephen King. (Highly recommended by the way. In parts deeply useful, deeply touching, deeply funny, just all-around deeply.)

John Grisham, of course, knows lawyers. What you know makes you unique in some other way. Be brave. Map the enemy’s positions, come back, tell us all you know. And remember that plumbers in space is not such a bad setup for a story.

~ Stephen King from, On Writing

POW! my brain muttered “white-with-orange…” And I was yanked, much in the way I’ve yanked L I T E R A L L Y miles of wire through ceilings… hell, I know what a plenum is and why you can pull that cable through it and not this other cable. POW! “white-with-orange, orange, …” Yanked back to good old, kill-me-now I’d forgotten this and hoped I’d never remember it: T568B.

B. BEE! mind you. omgbecky don’t go all white-with-green on me to start the sequence ‘cuz that’s T568A and if you we do B on this end, but A on the punch-down blocks back in the squirrel closet we won’t even get link lights let alone have the tester [magic box of circuitry] be happy.

Never mind when they started using Category-5 cabling and I stripped off the jacket… Actually, with Cat-5—or was that 5+? or Cat-6… I need a drink—where the jacket is sort of partly heat-shrunk on so you need a special tool just to get the jacket cut before you can pull it off. And then you discover not only are the pairs of wires twisted—bro’ that’s so Cat-3, right? No, now in Cat-5 the pairs are twisted at different rates—the number of twists-per-inch is different on each of the four pairs to reduce the magnetic inductance coupling—no, I’m not making this stuff up; pay attention, kid. Oh, and they’re not only twisted, but the pair is actually in a stuck together jacket—so you need this other little tool that you shove onto the end of the pair and it has a teeny razor blade in it that cuts the wires apart like—sorry for this metaphor—like a razor cutting the skin between your fingers, as you push and spin the tool to separate the wires.

Then you can wrestle the pairs, in the right order (see above!) into the shape, like a whale tail. Eight tiny wires that you VICE-finger-pinch flat, then cut ’em all off in one go. Wizards could shoot those eight tiny wire snips into a little trash catch we had with us so we didn’t leave ’em in the ‘ol office carpet. Then—hey, don’t slip!—slide the plug on the end, and stuff it in this special tool… When you grabbed it, you had to exactly judge where to grab cuz if you’re too far from the end it’s not good, too close to the end and you can’t get the plug on fully, and you can’t move your fingers at all because it takes full-strength to pin 8 tiny wires perfectly in the right place after you cut them off in one go.

Or if you’re making up a wall-jack or a punch-down panel you can just sort of lay the wires in the v-grooves—but don’t untwist them too far, each one is a tiny radio antenna—and “punch” them down with a tool that trimmed the ends—which always managed to ping, pong, bing, bong right into anything that you couldn’t get into to retrieve them. Ever wonder why vents on computers, and everything are on the sides?

One. That’s one. This office has 150 more wall jacks, and the other ends of course, and all the wires have to be labeled cuz the rat nest has to make sense…. and then you have to test it and if one single wire isn’t perfect.

So yeah, that was fun. Holy shit! Where’s the Tylenol?!

André Miller: Systema, farming, and philosophy

March 10, 2021

André Miller: Systema, farming, and philosophy

How can modern individuals reconnect with their environment and integrate practices like farming, movement, and philosophy into their lives for personal and societal benefit?

Farming is André Miller’s way of life, a way that connects him physically to the land that feeds him. He discusses his relationship with athletics and his introduction to Systema. André unpacks how he came to his personal philosophy, and how it led him on the path to farming. He shares his thoughts on modern farming, and recreating connection with the environment.

If you really want good produce, you got to get it direct. And after harping on people with that for a couple of years, I started realizing, I can’t just tell people to go to the farmers market, I have to be the farmers market. When I say you should be eating these greens, I have to be able to put those greens in that person’s hand right then and there, if I’m going to help the person.

~ André Miller (18:44)

Andre Miller is a movement based farmer, personal trainer, and the owner of Roots Movement Farm in Oregon. He has his Masters degree in Physiology, and Bachelors degrees in both Kinesiology and Philosophy. At Roots Movement Farm, Andre combines his knowledge of movement and philosophy to create a farm where movement and nutritional medicine work together.

The conversation explores the intersections between movement, farming, philosophy, and martial arts. Farming is framed as an essential act for environmental and personal health, blending practical and spiritual growth. It is presented as a pathway to reconnect with nature and reimagine sustainable practices.

Systema, a holistic martial art, is highlighted for its focus on relaxation, breath work, and peace, contrasting with competitive martial arts. Philosophy is woven into these discussions, illustrating its influence on the integration of farming and movement practices as a unified approach to life.

Takeaways

Farming as a solution — Farming provides answers to environmental, health, and social challenges.

Systema’s holistic nature — Systema integrates survival with peace and breath work.

Integration of movement and nutrition — Movement and nutritional practices should be interconnected.

Reconnecting with nature — Activities like foraging and running can deepen awareness of the environment.

Philosophy in action — A philosophical foundation enhances understanding and practice in any discipline.

Farming inspired by forests — Adopting agroforestry principles can improve agricultural systems.

Resources

André Miller @rootsfitness_portland

Roots Movement Farm

Agroforestry — A sustainable approach to farming inspired by forests.

(Written with help from Chat-GPT.)

Kyle Koch: Training, nature, and tracking

March 3, 2021

Kyle Koch: Training, nature, and tracking

How can movement practices and interactions with nature inspire personal growth and improve physical and mental well-being?

Going to a gym doesn’t cut it for Kyle Koch; His movement is guided by being in nature and responding to his environment. He recounts his movement journey from beginnings to rediscovery, and explains his current training. Kyle shares his insights on learning to interact with the environment, and seeing others begin to train outside. He discusses the nervous system, the importance of training in nature, and his inspirations.

So I think that the sit spot is exactly that. It’s just going outside and being curious and seeing what draws your attention, and then asking more questions, ‘Oh, that tree is interesting.’ Question I might ask is, could I climb it? And if I can climb it, will I climb it? Or I see all these trees that I can’t yet climb, but that’s the motivation.

~ Kyle Koch (16:15)

Kyle Koch is a former IT software technician turned nature nerd. He has been facilitating transformative experiences in nature for almost a decade: inspiring youth and adults to connect to their gifts through exploration, play, and curiosity. Kyle is always expanding his practice through the study and application of: functional neurology concepts, traditional strength training, martial arts (Systema), and meditation and breathing (Wim Hof Method). When not teaching or facilitating, you can find Kyle exploring ways to deepen his connection with himself, others, and the Earth.

The conversation highlights the importance of movement practices rooted in nature and personal curiosity. Kyle recounts his journey from childhood activities to rediscovering movement through a blend of survival training, parkour, and gym-based conditioning. The discussion includes the benefits of integrating natural and gym environments, emphasizing how training tailored to real-world applications enhances overall performance.

A significant theme is the role of observation and mindfulness in nature, exemplified by practices like sit spots, which encourage curiosity and engagement with the environment. The conversation also examines how vision, both literal and figurative, plays a role in physical training and mental relaxation, alongside the value of fostering connections with mentors to guide personal and physical growth.

Takeaways

Step one, go outside — The act of being in nature is fundamental to rediscovering movement and mindfulness.

Sit spots — A simple practice of observing and asking questions in nature reveals opportunities for exploration.

Importance of mentorship — Mentors help guide personal growth by drawing out insights rather than dictating actions.

Strength training and movement — Gym training, when tailored to real-world skills, can amplify natural movement abilities.

The role of vision — Vision exercises enhance spatial awareness and help regulate the nervous system.

Creating positive stories — Using movement skills to clean up parks or inspire others showcases how skills can contribute positively to society.

Connection with nature — Learning to observe subtle signs in nature, like animal trails, fosters deeper awareness.

The balance of skill and strength — Focused training that targets foundational abilities leads to broader improvement across activities.

Resources

Kyle Koch @trottingsparrow

Katy Bowman — A biomechanist known for her work on natural movement and vision.

Ryan Ford — Works on parkour-specific strength and conditioning techniques.

Rafe Kelly and Evolve Move Play — Focuses on natural movement and dynamic environments for training.

Art of Retreat podcast — Another platform discussing themes related to movement and mentorship.

(Written with help from Chat-GPT.)

Craig Constantine

Caution: Blogging. Randomly.

Results

My daily reflection prompts

A cure for hiccups

4 things to know

Statuary

Connection with Amy Novotny

Inconsistent yet persistent

Contact with Nika Jankovic

Wait to respond

In the end

Email apnea

Success

Balance with Adrienne Toumayan

Yes, relax

Zoomed way, way out

And sometimes I trip over answers

Music or no?

White-with-orange

André Miller: Systema, farming, and philosophy

Kyle Koch: Training, nature, and tracking