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When it comes to selecting a color combination for your logo or website it can feel a little daunting. You want the colors to be amazing! But hey, you're not a professional designer so it can be tough.
Fortunately for you, there are a number of wonderful websites where professional designers have created 1000's of amazing color combinations. Color combinations that match perfectly and are ready to be used on logos and websites.
Discover your perfect color combination with these 8 sites:
Color Hunt is a free and open collection of color palettes, created by Gal Shir. Color Hunt started as a personal small project built to share trendy color combinations between a group of designer friends. The collection scaled up and now being used daily as a handy resource by thousands of people all over the world. To find a color combination, simply visit the site and you will be presented with a page full of user-generated color swatches. The site defaults to the latest color swatches. To find the best color swatches, tap on the drop down and select Popular. Here you can see the most popular color combinations. Once you select a color swatch, you will be presented with the color swatch in large view where you can copy the color values, download it as an image or favourite it.
Adobe Color
Adobe Color by Adobe is another powerhouse when it comes to color combinations. Visit the site and simply hit Explore or Trends to reveal 1000's of wonderful color palettes created by 1000's of professional designers in the creative and design community. Tap on a color combination you like to view it at a larger scale. Once the palette is open you can copy to color codes, like it, or download it for use with your favourite Adobe Creative Suite software. Another nice touch Adobe Color has is that you can select color combinations used in photos.
Color Lisa
Color Lisa is a curated list of color palettes based on masterpieces of the worlds greatest artists. Each palette was painstakingly created by color obsessed designers, artists, museum curators, and masters of color theory. To use Color Lisa, simply select the name of your artist and click on the color palette. When you click on the palette, you will be presented with a range of colors from the particular artist and the hex color values you can copy and paste into your HTML or graphics editor. Out of all the color swatch sites on the web, Color Lisa is certainly the most unique and it sure does create some wonderful color combinations.
Material Design Palette
Made especially for screen-based design including websites and logos, Material Design Palette is great when you have an idea of which color you want to start with. Simply visit the site, pick two color combinations and Material Design Palette does the rest! It creates a color palette of 8 colors including primary colors, colors for text, icons and dividers. When you want to use your colors, simply copy the color values straight off the site or download them for use with your favourite software.
Coolers is a super fast color schemes generator. 1000's of professional designers have created 1000's of incredible color combinations. Perfect for use on a new logo or website design. To discover popular color combinations, just hit the explore tab and filter by latest, picks and best. Best is the most popular color combinations voted for by the Coolers community. When you've found your favourite colour combination simply hit save, view or export to use it in your preferred software.
Design Seeds
Design Seeds is an Instagram driven color palette site. The genius of Design Seeds is all color combinations come from real photos. The author Jessica Colaluca started the collection herself, compiling a vast color book from her own travels. Now, as well as her own photos, she's opened up submissions for Design Seeds via Instagram. The site focuses on color in general. It's not targeted at screen-based design. There are no hex values or color codes to be seen. But there are some stunning color combinations. 100's in total. Design Seeds is very popular, especially on the highly visual Instagram platform. If you're looking for color inspiration and color combination, Design Seeds is well worth a browse.
Color Leap
Take a leap through time and see the colors of history. Another really interesting take on color combination generators. Color leap takes it's inspiration from color throughout time. It travels through century after century. It has a color palette for every century and most decades in time. This rather unique color palette generator certainly produces some unique, rather lovely results. To use the site you have to scroll along the timeline and choose an era. A novel approach indeed. Once you've chosen an era you are presented with a photo from that era. When you hit see colors, it provides you with an array of color combinations and several different palettes. You can click on the colors to copy to hex code and also like the palette. If you're after unique color combinations, Color Leap certainly delivers this in spades.
Culrs is an open platform created by two designers who are passionate about building products for the design community. What makes Culrs different is that there is no more manual process of creating a suitable color palette. The user doesn't have to go through the process of making color combinations that look good together. All of this is done already and presented to the user. The colors are curated and palettes are fashioned with colors that work together, creating beautiful combinations, keeping in mind the color wheel and color theory. Culrs features more than 500 color palettes and 2000+ colors. Culrs also features the hex codes for each color which can simply be copied by clicking on the color. Also sharing color palettes has never been so easy! When the user taps on the palette name, the URL changes into a custom one for that specific palette, and the user can share it with anyone they want.
As you can see, you are not alone when it comes to choosing colors for your next project. There is a huge collective of designers and creatives generating 1000's of wonderful color combinations. These color combinations have been sorted, upvoted and liked by the community. When it comes to choosing your perfect color combination, choose something you like and also something the community likes. After all, designers have great taste when it comes to color, so you can't go too wrong.
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Ski Butlers Blog posts for 'savory7'
What to Buy and Why: Skis and Boots Edition
If you're a skier, and I will assume you are, than you know the importance of having the right gear. It seems that companies are increasingly making new and different gear for every condition imaginable, whether it be skis, bindings, boots, outwear or accessories, our quivers are expanding at a rapid rate. So the question is, "How do I choose the right gear for me without spending my life savings?" For the sake of time, I will address which Skis and Boots should be at the top of your Christmas list this season.

subset: commoncrawl


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"I have lived in Umbria all my life, but didn't discover Norcia and the surrounding area until more recently. It is not an obvious place, hidden high in the wild Monti Sibillini National Park, but for me it has become very precious. It is a place for which the term "unspoilt" could have been invented – wandering round it you feel that life has hardly changed since medieval times, and not just because of the wonderful architecture. Life is authentic and rural here in a way scarcely seen now, yet Norcia is also very sophisticated in its places to stay and dine. Plenty of people come here purely to eat; the local produce is phenomenal – I defy anyone not to leave two kilos heavier.
Norcia also has, for me, an important spiritual dimension. Whether that comes from the beautiful Benedictine monastery that dominates the town I am not sure, but I find it a place of healing, renewal and contemplation – I often like to visit for a weekend that's completely removed from the modern working world. The climate helps: because it is 600m high, the air is sparklingly fresh, so you feel naturally energetic, yet the place itself embodies peace and serenity.
Driving to Norcia from Perugia or Florence, you suddenly come upon the little city with its medieval fortress-like walls, rising out of nowhere in its valley, and surrounded by big, bare hills without so much as another house in sight. The landscape reminds me of the vastness of Mongolia, where our cashmere comes from. We did a shoot there and added extra pictures shot in the Monti Sibillini, and they blended perfectly. You enter the town through a grand arch and are met by a wonderful panorama of medieval architecture, fanning out from the main square, which is the heart of town life. To the left is the church and monastery of St Benedict, who was born here in 480 AD and whose statue surveys the square. All around are other churches from the 13th to 15th centuries. Benedict may have lived 1,500 years ago, but I still find his philosophy of strictness and kindness – "be a demanding taskmaster and a loving father" – very persuasive.
Before you explore, settle into a hotel. The grandest is the Palazzo Seneca, a beautiful medieval building that has been restored with all the modern comforts in cool, pale-walled rooms with exposed stone and antique wood or iron four-poster beds. After your journey, you may welcome a stint in the hotel spa's Turkish baths. Norcia also has a great tradition of agriturismo – working farms where buildings have been stylishly converted to rooms and where the meals are mainly created from farm produce. They are all family-run, like most of the town's restaurants, which means the staff have a real interest in pleasing their customers, and if you go back a few times you really get to know them. Il Casale degli Amici is only 3km from the town centre – a perfect walk to work up an appetite – in a beautifully converted, 500-year-old farmhouse. If you have a car, Antica Cascina Brandimarte at Castelluccio is the place, with rustic barns updated with pale drapes and splashes of bright colour. Both are very good value.
Whether or not you are staying at Palazzo Seneca, have dinner at its restaurant. Vespasia is the chicest spot in town and it introduces the stars of the local cuisine in a modern way, with simple but extremely high-quality ingredients. Norcineria – exquisite cured meats – are the most famous, but there are also legumes and grains: tiny lentils, grown on the high piano around the town and sown as soon as the snow has melted; roveja, which is a wild pea; and spelt. And, in season, wonderful black truffles. I am a great fan of this cooking – ingredients this good require little dressing up.
Morning is the best time to explore Norcia and I recommend visitors take a walk to get the feel of the place, perhaps through the circle of verdant streets just inside the walls. Everyone takes the time to chat or just say hello; this really is the cradle of the slow-life movement. But the most striking thing is the silence. In the square there is no traffic, so chatter – and later music – is the only sound.
The narrow streets and passageways that crisscross it are a delight to wander. Off the main square you'll come across the Portico delle Misure, a colonnade where nine stone basins were used as measures for grain and spelt in the medieval market. The metal scoops remain, hanging from the wall like a gauge of time and space, reminding us of our history. Even the town hall dates back to the 13th century, and it sits next to the main basilica, juxtaposing the temporal and the spiritual. The monastery is private, but in the crypt, which is open to the public, are the remains of the house where Benedict was born. There are cafés in the square, but I prefer to drink the pure, ice-cold mountain water from the beautiful fountain at its centre, as pilgrims would have done centuries ago. The town's museum is in the Castellina, an impressive fortress with artefacts from the Etruscan period onwards, which provides a great history of the region.
Culture and walking should be rewarded by a good lunch, and in my opinion there's nowhere better than the Osteria del Gobbo in the main square. Traditional yet modern, it is run by a mother and son; the menu changes according to the fresh products available and the season, and it's always delicious. Then it's time, perhaps, for a little shopping, where, of course, food is the priority. I love the shops run by Norcini and my favourite is Fratelli Ansuini di Mastro Peppe, owned by a fourth-generation butcher who is passing his trade on to his children. There I buy cured meat and ham, pecorino cheese, spelt and saffron, before moving on to Moscatelli Tartufi Norcia for black truffles, though these only grow between May and August when there is hot sun alternating with rain.
The monks, of whom there are now only 16, have built a monastery brewery and you can buy their very good Birra Nursia in their shop, Corvus et Columba. Rustic antiques from Emanuela D'Abbraccio are also among my favourite buys.
For me, the evening is the time to drink a little Birra Nursia in a café on the square – Bar FM is a good one – smoke a cigar and watch authentic town life passing by. I recommend dinner at Dal Francese, for truffles in summer and beautiful grilled lamb in cooler weather. Nightlife is surprisingly busy too, though more genuine and spontaneous than in a big city. There are many young people here – drama and music students who give free performances in the town's theatre, a converted 14th-century church called the Gothic Auditorium San Francesco – and those who come to the many summer sports camps. They often sit on the steps in the square, chatting, singing and playing guitars until the early hours, but it is rarely too raucous.
Sundays in Norcia are very special for me. I have always followed Saint Benedict's ideals and in recent years, since becoming involved in the restoration of the monastery, I have become close to the prior, Father Cassian, who is my spiritual adviser. I leave home at 5am to see him – they have a strict schedule – and find even the drive through the woods uplifting. On Sunday mornings, the monks sing wonderful Gregorian chants in the basilica, which you can go to listen to, and the bells' ringing makes me recall their "ora et labora", or pray and work, mentality. Then I recommend walking back through the town's archway to take in the stupendous view of an untouched landscape, with the Sibillini Mountains hemming in the town and the highest, Monte Vettore, rising up protectively. Hardy visitors can crest the ridges, but there are many shorter rambles, like the one along part of the disused railway running between Norcia and Spoleto that passes through the once‑isolated hamlets of the Nerina valley. It's a wonderful escape in a medieval idyll before plunging back into modern life."


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We live in interesting times.
The world at times seems to be spinning way too fast and we can often become overwhelmed with the issues, challenge, problems and injustices that are facing our world. Some of us have taken a stance to do something about the issues we see facing the world.Some of us make the mistake by trying to address every injustice, issue, and challenge that our world is facing. This not only renders us ineffective, but hurts us spiritually, mentally, psychologically and physically.
Often in our pursuit of serving the community or establishing justice in the world we may fall into the trap of thinking "If I do x,y and z things will change" or "I must do this—everything depends on me." Yes, we are taught in our faith tradition to address evils in our world:
"Whoso- ever of you sees an evil, let him change it with his hand; and if he is not able to do so, then [let him change it] with his tongue; and if he is not able to do so, then with his heart — and that is the weakest of faith.
-The Prophet Muhammad (peace be upon him)
The problem with this mindset of thinking we are the source of victory and success is we are forgetting Allah in the equation. Often times we overburden ourselves with this impossible task of addressing every injustice in the world. Not only is it foolish, but it's also ineffective. It's virtually impossible to right every wrong in the world. If we consume ourselves in every injustice facing the world not only will we get depressed and discouraged, but also burned out. It makes zero sense to exhaust yourself and destroy your spiritual, mental, and physical health in the pursuit of serving the community and addressing issues facing the world. Even the Prophet Muhammad (peace be upon him) was commanded to turn back to His Lord after he was done with his work:
So when you have finished [your duties], then stand up [for worship]. And to your Lord direct [your] longing. (Quran 94:7-8)
Your body has a right upon you, your soul has a right upon you, and your family has a right upon you. Take care of the blessings Allah has given you. Neglecting any of the three isn't giving the three their due rights as ordered by Allah.
So don't fret if you don't see results or are unable to impact the issues you care about. Allah told the Prophet Muhammad (peace be upon him) to relax and not destroy himself in the pursuit of guiding people and said that had He wanted he would have sent signs to make people believe:
Perhaps, [O Muhammad], you would kill yourself with grief that they will not be believers.If We willed, We could send down to them from the sky a sign for which their necks would remain humbled.And no revelation comes to them anew from the Most Merciful except that they turn away from it.For they have already denied, but there will come to them the news of that which they used to ridicule. (Quran 26:3-7)
The key is to work hard, but not to the point of destroying yourself. Serve others, but remember to serve your soul, your body and fulfill your duties to those who love you be they close family and close friends. Allah told the Prophet Muhammad (peace be upon him) to essentially take care of himself and do self-care. Often times we neglect our own spiritual, emotional, psychological and mental and physical health in our efforts to solve the problems we see in the world, but Allah reminds us in these verses to take care of ourselves.If we truly want to be successful in our pursuit of righting the wrongs is to pace ourselves, take care of ourselvesand most importantly focus. The key to success in these difficult times is to maintain focus. Stay in your lane. Whatever it is you're passionate about focus on it, excel at it and do it with the best quality work, intentions and effort. The companions of the Prophet Muhammad (peace be upon him) all specialized in their own areas, but worked towards the common good. For example, Bilal (RA) was the muadhin (the caller to prayer), Khalid ibn Waleed (RA) was the military strategist, Ali (RA) was the warrior and war expert, Abu Bakr (RA) was the state administrator and right hand man for the Prophet Muhammad (peace be upon him), Omar ibn Khattab (RA) was the strong man and advisor to the Prophet Muhammad (peace be upon him). Each one stuck to what they knew and provided their expertise to the cause and contributed to the common good in their own unique way.
This isn't to say not to be passionate about different injustices or issues facing the world—no rather it's a call to focus and to be effective in changing the world around you. It's impossible to hug and comfort those suffering in other countries, but it's quite possible for you to take care of your own local community that's suffering–the poor, the needy, the homeless, the victims of domestic violence, etc. The key is to find areas and issues you can directly impact. Not only will this boost your confidence, but will ensure you'll be more motivated to work long term on the issue you are passionate about. It also allows you to empower yourself and ensure you can see tangible changes and boost your morale for the long term.
Choose an issue you're passionate about and excel in it and work on empowering others to be involved in he cause you're passionate about. Too many of us exhaust ourselves and think WE will change things and victory will come from US. However, if we remember in our own history that victory only comes from Allah regardless of numbers, strength or wealth. We can literally have all of the resources available at our disposal, but without Allah we won't be successful or victorious. The key is putting effort with sincerity and good intentions and due diligence and planning. We saw this in the defeat at the Battle of Badr where the Muslim army was severely outnumbered yet overcame and was victorious. Likewise, we must realize that victory comes from Allah alone and we should never forget Allah in the equation of solving the problems, issues and challenges our world is facing.
May Allah allow us to be beacons of hope and light in these dark times and allow us to be the means for change, but also allow us the ability to take care of our own bodies, souls and families in our pursuit of righting the wrongs in this world. Ameen.


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The very first thing you ought to do for an internet design that malfunctions is to look at the HTML. Web design and hosting choice for your site can make or break your internet business success.
The Pain of Webdesign or Web Design
Your site should be specifically attuned to your precise requirements, while being visually appealing and simple to use and navigate. It is clear that a simple designed website with outdated features is incapable to provide its owner good outcomes.
After selecting a domain name, you must proceed to determine the kind of website you desire to have. Your small business website ought to be good-looking, creative in addition to functional. When you have chosen to create a web site for your organization, you have to first receive a domain name registered for your site.


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This England Annual, Country Calendar and Desk Diary
This great value pack features This England Annual, Country Calendar and Desk Diary for 2020.
This England Annual comes packed with stunning colour photographs, poems and articles on a wide range of subjects. It promises to be more popular than ever before!
This England Country Calendar features a selection of 12 superb photographs. The wonderful views capture the breathtaking beauty of the English countryside amid all the seasons.
This England Desk Diary features 50 superb photographs representing every English traditional county it means that you can look forward to a different view for every week of the year.
Product Code: TEACD/TCK20


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"But he is innocent. Does he really need a criminal lawyer?" Can you guess my response to this recent question from a client's parent?
"YES," I quickly replied. Arguably, an innocent person needs a good, experienced criminal lawyer even more than a guilty one! And I am not just saying that simply because I am a criminal defense attorney! (After all, please also consider the fact that, as a former federal prosecutor for over 20 years, I have experienced our criminal justice system and seen all its flaws from different perspectives).
Admittedly, our criminal justice system works well, at least most of the time. In other words, in most cases, an innocent person will likely be found not guilty by a judge or jury. But no system involving human beings is, (or ever can be), perfect. Mistakes do occur. Indeed, the Innocence Project has an incredible track record of clearing, through DNA analysis, well over 200 innocent, but convicted, defendants. I have also read other criminal conviction statistics, (concerning percentages of defendants who were wrongly convicted), which suggest that anywhere between .023% and .09% of innocent defendants are convicted.
But these are just numbers. You and your loved ones are real people. So, in my opinion, even if the odds are in your favor, if you face criminal charges, you should always retain the most experienced criminal lawyer you can afford! After all, your life and freedom may depend upon it!


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My Take On Tony: First thing's first, Tony Hsieh is awesome. There are a few things that extend way beyond the pages of his book that let me know that if I went to Harvard when he did, we would be friends: Tony. Loves. Acronyms. I love that and find it quite hilarious at the same time. My friends Marita, Dave and I would sit on AIM (AOL Instant Messenger- a big deal back when we were in college) and create our own acronyms just for fun! For example: - YHGTBFSM: You Have Got To Be Fucking Shitting Me - OMGTWSF: Oh My God That Was So Funny - 222YKWTD: 222, You Know … [Read more...]
Archives for June 2010
Losing by Katie Sluiter
I was twenty-eight years old, teaching high school, and still in grad school when I found out I was pregnant. It was a Monday night. I remember because my husband was gone playing cards. I was home working on homework. I was finding it hard to focus because my period was late, so I figured if I just took the "whiz quiz" and saw the negative sign, I would be able to gather my thoughts together and get back to work. I was on the pill, so I didn't really think I could be pregnant, but I figured I would take the test "just in case." It came back … [Read more...]


text: Deniese Ossey is an amazing agent. She goes above and beyond to ensure that her customer is getting the attention they need when they need it. We had used other agents before but got nowhere. From the get go Deniese was prepared and accommodating. We were able to purchase our home in the first 9 months of working with her. We searched for 2 1/2 years prior to meeting Deniese with no luck. Needless to say you will want to use her as your next agent... You will not be disappointed.


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"3RD EAR EXPERIENCE is a new genuine space rock band recording musical improvisations in a little studio situated out in the highlands of Joshua Tree/Mojave Desert, just where some of the members live… Three days of free form jams led on to the self-released debut album 'Peacock Black' which is comprised of four extended tracks. At times being courageously experimental they abandoned formal arrangements and allowed the music to flow in a cosmic sonic dialogue between fellow musicians and stargazers. The result is summing up trance-like and groovy excursions, Kosmische Musik in the Berlin School vein as well as dramatic and otherwordly moments…"
Peacock Black (2013)
Incredible Good Fortune (2014)


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Join us
We need several regional sales managers.
São Paulo, Brazil * 1
Warsaw,Poland * 1
Gdansk,Poland * 1
1. Responsible for region sales task, agent management, order processing, etc.
2. Responsible for the internal communication of the overseas sales team, including daily communication, product status update, data analysis, document writing, etc.
3. Responsible for collecting market information, communicating with relevant internal teams, promoting project research and development, testing and product functional support.
4. Responsible for ODM project evaluation, business contract signing, internal team communication and coordination for major clients.
5. According to the market and customer project status, make business trip plans, and participate in exhibitions, seminars and visits to key customers from time to time.
1. Bachelor degree or above, major in communication, electronics or marketing, 3-5 years of sales experience in electronics or related industries.
2. Cellular communication and GNSS related technical background is preferred.
3. Good communication skills and teamwork spirit.
4. Independent business contract drafting and order processing experience,
5. Fluent English is a plus.
According to the needs of work, can accept the annual 2-3 months of irregular overseas travel.
job application


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Expiry Date: 15 May 2022


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Nikki Coletta
Head Coach
By the time Nikki was 10 years old she had 3 open heart surgeries. At a very young age she learned what was most important in life. Recently in 2018, as an adult she had another major surgery, the Whipple procedure, to remove a tumor from her pancreas. It was and still is a long and painful recovery. Learning to eat and to move all over again. She persevered in the darkest of circumstances, but realizing had she not been in the shape she was in going into the surgery she may not have survived coming out.
Nikki started CrossFit in Los Angeles, CA in 2008. She considers herself to be an old school CrossFitter. As an athlete she trained hard and learned what she could. Achieving so many things she thought not possible. Now she knows better.
She started coaching in 2011 and never looked back. Helping people discover the strength and perseverance they have inside of them is what she strives for. As a coach Nikki wants her athletes to know that they can break through any barrier standing in their way of their goals.
She is honored to be part of this amazing team at CrossFit Burke. With dedication, commitment and comroderie the CrossFit community supports the goals and aspirations of each individual.
She wouldn't have survived her recent surgery otherwise.
- CrossFit Level 2 Trainer
- CrossFit Olympic Lifting
- CrossFit Power Lifting
- CrossFit Masters
- CrossFit Gymnastics
- CrossFit Strongman
- CrossFit Mobility


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The Methodology of Metaphysics
As is obvious from the discussion in Section 3, the scope of metaphysics has expanded beyond the tidy boundaries Aristotle drew. So how should we answer our original question? Is contemporary metaphysics just a compendium of philosophical problems that cannot be assigned to epistemology or logic or ethics or aesthetics or to any of the parts of philosophy that have relatively clear definitions? Or is there a common theme that unites work on these disparate problems and distinguishes contemporary metaphysics from other areas of inquiry?
These issues concerning the nature of metaphysics are further connected with issues about the epistemic status of various metaphysical theories. Aristotle and most of the Medievals took it for granted that, at least in its most fundamental aspects, the ordinary person's picture of the world is "correct as far as it goes". But many post-Medieval metaphysicians have refused to take this for granted. Some of them, in fact, have been willing to defend the thesis that the world is very different from, perhaps radically different from, the way people thought it was before they began to reason philosophically. For example, in response to the puzzles of coincidence considered in Section 3.3, some metaphysicians have maintained that there are no objects with proper parts. This entails that composite objects—tables, chairs, cats, and so on—do not exist, a somewhat startling view. And as we saw in Section 3.1, other metaphysicians have been happy to postulate the reality of concrete merely possible worlds if this posit makes for a simpler and more explanatorily powerful theory of modality. Perhaps this contemporary openness to "revisionary" metaphysics is simply a recovery of or a reversion to a pre-Aristotelian conception of a "permissible metaphysical conclusion", a conception that is illustrated by Zeno's arguments against the reality of motion and Plato's Allegory of the Cave. But no matter how we classify it, the surprising nature of many contemporary metaphysical claims puts additional pressure on practioners to explain just what they are up to. They raise questions of the methodology of metaphysics.
One attractive strategy for answering these questions emphasizes the continuity of metaphysics with science. On this conception, metaphysics is primarily or exclusively concerned with developing generalizations from our best-confirmed scientific theories. For example, in the mid-twentieth century, Quine (1948) proposed that that the "old/intermediate" metaphysical debate over the status of abstract objects should be settled in this way. He observed that if our best scientific theories are recast in the "canonical notation of (first-order) quantification" (in sufficient depth that all the inferences that users of these theories will want to make are valid in first-order logic), then many of these theories, if not all of them, will have as a logical consequence the existential generalization on a predicate FF such that FF is satisfied only by abstract objects. It would seem, therefore, that our best scientific theories "carry ontological commitment" to objects whose existence is denied by nominalism. (These objects may not be universals in the classical sense. They may, for example, be sets.) Take for example the simple theory, 'There are homogeneous objects, and the mass of a homogeneous object in grams is the product of its density in grams per cubic centimeter and its volume in cubic centimeters'. A typical recasting of this theory in the canonical notation of quantification is:
∃Hx∃Hx & ∀x(Hx→Mx=Dx×Vx)∀x(Hx→Mx=Dx×Vx)
('HxHx': 'xx is homogeneous'; 'MxMx': 'the mass of xx in grams'; 'DxDx': 'the density of xx in grams per cubic centimeter'; 'VxVx': 'the volume of xx in cubic centimeters'.) A first-order logical consequence of this "theory" is
That is: there exists at least one thing that is a product (at least one thing that, for some xx and some yyis the product of xx and yy). And a product must be a number, for the operation "product of" applies only to numbers. Our little theory, at least if it is recast in the way shown above, is therefore, in a very obvious sense, "committed" to the existence of numbers. It would seem, therefore, that a nominalist cannot consistently affirm that theory. (In this example, the role played by 'the predicate F' in the abstract statement of Quine's "observation" is played by the predicate '…=…×…'.)
Quine's work on nominalism inspired a much broader program for approaching ontological questions. According to "neo-Quineans", questions about the existence of abstract objects, mental events, objects with proper parts, temporal parts, and even other concrete possible worlds are united to the extent that they are questions about the ontological machinery required to account for the truth of our best-confirmed theories. Still, many questions of the new and old metaphysics are not questions of ontology. For example, many participants in the debate over causation are not particularly worried about whether causes and effects exist. Rather, they want to know "in virtue of what" something is a cause or effect. Few involved in the debate over the mental and physical are interested in the question whether there are mental properties (in some sense or other). Rather, they are interested in whether mental properties are "basic" or sui generis—or whether they are grounded, partially or fully, in physical properties.
Is there a unified methodology for metaphysics more broadly understood? Some think the task of the metaphysician is to identify and argue for explanatory relations of various kinds. According to Fine (2001), metaphysicians are in the business of providing theories of which facts or propositions ground other facts or propositions, and which facts or propositions hold "in reality". For example, a philosopher might hold that tables and other composite objects exist, but think that facts about tables are completely grounded in facts about the arrangements of point particles or facts about the state of a wave function. This metaphysician would hold that there are no facts about tables "in reality"; rather, there are facts about arrangements of particles. Schaffer 2010 proposes a similar view, but holds that metaphysical grounding relations hold not between facts but between entities. According to Schaffer, the fundamental entity/entities should be understood as the entity/entities that grounds/ground all others. On Schaffer's conception we can meaningfully ask whether a table is grounded in its parts or vice versa. We can even theorize (as Schaffer does) that the world as a whole is the ultimate ground for everything.
Another noteworthy approach (Sider 2012) holds that the task of the metaphysician is to "explain the world" in terms of its fundamental structure. For Sider, what unites (good) metaphysics as a discipline is that its theories are all framed in terms that pick out the fundamental structure of the world. For example, according to Sider we may understand 'causal nihilism' as the view that causal relations do not feature in the fundamental structure of the world, and so the best language for describing the world will eschew causal predicates.
It should be emphasized that these ways of delimiting metaphysics do not presuppose that all of the topics we've considered as examples of metaphysics are substantive or important to the subject. Consider the debate about modality. Quine (1953) and Sider (2012) both argue from their respective theories about the nature of metaphysics that aspects of the debate over the correct metaphysical theory of modality are misguided. Others are skeptical of the debates about composition or persistence through time. So theories about the nature of metaphysics might give us new resources for criticizing particular first-order debates that have historically been considered metaphysical, and it is common practice for metaphysicians to regard some debates as substantive while adopting a deflationist attitude about others.


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Big dick top Trent King has everything that a horny cum slut like Beau Reed would want – athletic, tatted body, big balls and very big bareback dick. Trent is a big fan of rimming so he proceeds to lick Beau's ass until his cock is fully erected. Beau knows what to do with these 10 inches.
After a long blowjob, Beau asks Trent to fuck him. The big dick slides up to the balls inside Beau and Trent proceeds raw thrusting.
Date: September 3, 2018
Actors: Beau Reed / Trent King


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|About CCP-EM
|CCP-EM Projects
|Resources / Documentation
|Workshops / Courses
CCP-EM distributes a broad collection of software from a variety of sources, from both within and external to the CCP-EM project.
For the main CCP-EM suite, there is a single licence document governing the terms of use of the CCP-EM suite. Certain components of the CCP-EM suite may have their own conditions of use, and these should be read in addition to the CCP-EM licence.
Where we are able, we also re-distribute from the CCP-EM web site additional packages that are useful or necessary for running CCP-EM. These are not covered by the CCP-EM licence and have their own terms of use.
The suite is available without cost to academic and non-profit institutions who will not be using the CCP-EM package for commercial activities, subject to a completed CCP-EM academic software licence being returned to the CCP-EM secretary.
A charge is made to commercial users (this includes academic or research institutions offering a commercial service) who should contact firstname.lastname@example.com for details. Please note that all charges for the suite are used for CCP-EM activities.
Please note:
For non-profit users, the licence must be signed, and returned by email:
or by post to the following address:


text: www.creatinemarketing.com. Marketing's Small Business Mobile App is a software application designed for Smartphones, mobile devices, and tablet computers. We know that 78% of U.S. mobile app market are small businesses that require cutting-edge technology as a natural extension to their businesses. A Small Business Mobile App will allow our customers to leverage infinite resources of information and services, build brand strength and avoid brand confusion.


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If you love exploring natural rainforests and long, beautiful sandy beaches, then Costa Rica would be your most ideal place to visit. The tiny Central American nation has a lot to offer all around the year, although the Green Season - May through November - has been singled out by many travel enthusiasts as the most magical season to be in Costa Rica. The vibrancy and freshness that engulfs the country during the long rains of the Green Season will most definitely indulge your deepest admiration of the Mother Nature.
Rainy seasons are mostly associated with a boring, disappointing travel itinerary. But this isn't the case in Costa Rica because this part of the world mostly rains in the evening and spares the better part of the day for travelers to explore. And if you fear that rainy seasons come with an immeasurable degree of coldness, well, Costa Rica's rain is perfectly warm. It is never too cold during the Green Season. The sky isn't blue most of the day but the clouds aren't too dull either.
Have you been putting off traveling to Costa Rica because of the fear of rain? In this post, we are going to give you 10 strong reasons why you should change your mind and visit the tropical country this summer.
1. No crowds
Many people who don't understand the beauty of traveling to Costa Rica during the Green Season often flock the country from December to April. To these people, the sunny climate that defines Costa Rica in this time of the year is the real deal, especially for travelers coming from the North during winter. What this means is that the Green Season is left for only those who understand the fun that comes with it. The beaches aren't completely deserted during the rainy season - there are always a few people enjoying the warm mornings on the beach and then retiring to their hotels when the clouds start forming in the evening. If you love swimming, therefore, the green season is surprisingly a good time to visit Costa Rica. You will have the beaches and the best hotels all for yourself. Surfing is also great during this season.
2. The rainforests get livelier
This goes without saying: A rainforest is most beautiful during the wet seasons. If you want to witness the real beauty of a tropical climate, then there is no better time to visit Costa Rica than during the green season. The vegetation is lush, the flowers and fruits are in plenty, and the land is covered in a beautiful, green cover. In the wild, birds and butterflies of all species are happy and jumpy, making the place even livelier and more scenic.
3. It's cheaper
Lesser crowds translate to lower travel costs. Travel agencies are always looking for customers, but they are hard to come by during the Green Season. The airline fares and other travel logistics are all done at fairly lower charges. Hotels are always competing for the few tourists during this time and will try to make their food and accommodation options as appealing as possible. Take advantage of the crazy offers that come with low travel seasons and visit Costa Rica.
4. Amazing sea life
Some chances come once in a lifetime. The chance of seeing humpback whales giving birth is one such chance. These gigantic mammals migrate across the Osa Peninsula to give birth between the months of July and October, so you will have the rare chance of witnessing this spectacle if you are in the country during the Green Season. On the other end of Tortuguero, green sea turtles nest along the Caribbean coastline over the months of May to September. Based on Kusini Collection, Costa Rica is home to five of the seven species of turtles in the world who are seen throughout different seasons throughout the year. These are scenes that you cannot afford to miss out on.
5. The Caribbean Zone is dry
Although the larger part of Costa Rica is wet during the Green Season, there still are dry areas left out for those who dislike the rain. The volcano area of Arenal, Sarapiqui, and other areas around the Pacific are drier between May and December than during any other time of the year. What's more, these regions experience milder trade winds during the Green Season which makes your trip more enjoyable.
6. Coffee harvesting
Coffee harvesting seasons are the most social seasons in the Costa Rican calendar. If you want to interact with the natives in their most natural habitat, then visit the country between October and December and help your hosts out with picking the red coffee berries. This activity is also fun because, if you love drinking coffee, you get to see where your favorite drink originates from.
7. Breathtaking sunsets
Sunsets during the dry seasons are beautiful, alright, but sunsets during the wet seasons are gold. It is as if the rain washes the sun and accentuates its beauty. You won't believe how breathtakingly beautiful sunsets along the Caribbean coast are during the green season.
8. Indulge your Pluviophile instincts
Do you love rain and its smell? Well, there is no better place to be at than in Costa Rica during the green season. Take a wild reap into the rainforests and enjoy the view of raindrops falling so effortlessly and in a fulfilling fashion from the hanging leaves and branches. Breathe in the deep, inviting smell of the moist ground. And when the sun goes down, curl up cozy in bed and immerse your soul in the comforting sounds of rain all night long.
9. The rivers are fuller, more fun
Surfing, kayaking, rafting, etc. is fun during the wet seasons than in any other time. The rivers are fuller due to the heavy rains and that makes the water whiter and the waves bigger. All the outdoor activities done on water are more fun during this season.
10. Unparalleled beauty
This may sound obvious to you, especially after you've read the first nine benefits of traveling in the Green Season in Costa Rica. But we cannot emphasize this enough; the gorgeous foliage that covers the country after days of heavy rains is unimaginably fulfilling. Just try it out.
Check out our sample Costa Rica itineraries.


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Things you should never do in a relationship-It's natural to wish for a perfect relationship. It's not wrong to look for your dream guy. If you don't set any standards or ideals, it may lead to weak choices regarding companions. On the other hand, if you're already seeing someone, you should not be complacent yet. Although we encourage that you focus on the positive things, there are still things you should look out for that screams, "Yikes!"
Just to give you a heads up; you'll never entirely know someone until you've settled down together. Some people don't reveal they're true selves until months or years after marriage. How do you know if he's the right guy to marry? Well, we're here to help you with that. We've listed down fifteen things that your man should not be doing to you.
For example, being overly jealous. It's natural for your partner to get protective because he cares for you. Jealousy is also understandable in most cases, but if he gets that way over nothing and prohibits you from seeing your friends, then that guy's a tyrant and not your lover.
Things you should never do in a relationship
Sign Number One: He Doesn't Let You Meet Up With Your Friends
If he restricts you from seeing other people other than him, especially your friends, then it may be time to find someone else. I mean, seriously? He's not your dad, and you're not five years old. Everyone needs their personal space and time, and you have the right to enjoy with your friends.
Sign Number Two: He Always Wants You To Look The Way He Wants
Don't wear that! Wear this! Wear your hair like that! No, not those shoes! Okay, make him stop already. If he dictates what you should and should not look like, then you're better off without him. You should always be yourself and go with whatever style you love and are comfortable with.
Sign Number Three: A Bad Temper
Think twice about marrying a guy with a horrible temper. When he gets angry over nothing and hurts you physically, verbally or emotionally, it's best to call it quits.
Sign Number Four: Lack of Interest
Everyone is passionate about something, and you deserve someone who will support you in your hobbies and your dreams. A man who isn't interested in knowing about his girl's aspirations and passions is not worth your time.
Sign Number Five: He Doesn't Like Your Friends and Family
He has to know that your life does not consist of him alone. Before you even met, you had your friends and family by your side. So dating a guy who is rude to the other people you care about may lead to a very toxic relationship.
Sign Number Six: No Friends
Yay! More time to spend with me! Not really. In some cases, lack of friends may suggest being introverted or extremely shy. In that context, it's okay because you're helping him come out of his shell. However, if the reason is that of his attitude or other issues, maybe it's best to think twice.
Sign Number Seven: He Humiliates You
Having a good laugh with your partner is very important. But if he embarrasses you in front of people, that's not okay. You need to stand up for yourself and leave him.
Read also: WANT A SUCCESSFUL RELATIONSHIP? HERE ARE SOME REALLY HELPFUL TIPS FOR YOU
Sign Number Eight: Control Freak
He can't dictate what you should and should not do. He doesn't need to control your actions, your decisions, and how you spend your time. Granted, you need to spend time with your partner, but to impose restrictions on you is crossing the line.
Sign Number Nine: Watches Porn Instead of Spending Time With You
It's a dangerous problem if he always chooses porn instead of spending time with you.
Sign Number Ten: Lies, lies, lies
Honesty is vital in any relationship. Both parties must always tell the truth and, as much as possible, stay faithful to their promises. But if your boyfriend keeps lying about even the littlest things, you should not tolerate it.
Sign Number Eleven: No Respect
You'll get to know more about a person when you see how they treat their families and friends. If he's rude and doesn't respect his parents and other members of his family, there's a big chance that he'll treat you the same way.
Sign Number Twelve: Respect is Key
Again, being respectful is an essential quality if you're looking for someone to be with. Showing respect does not only apply to family and friends but other people as well, such as service staff, and even strangers. If he's disrespectful to others, then it won't be long until he disrespects you too.
Sign Number Thirteen: Moral or Physical Humiliation
Never let anyone dull your sparkle, as they say. More importantly, if someone, even your partner, brings you down with physical or verbal abuse, it's best to get off those people from your life.
Sign Number Fourteen: It's All in the Past
If he's still hung up on his ex, maybe you should start thinking about the sincerity of his words and actions. Is he only dating you to forget the past or is he genuinely into you?
Sign Number Fifteen: Something Feels Off
If unconsciously, you feel that there's something wrong about your choice of partner, maybe you should listen to your inner thoughts. Usually, your instincts are right.


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(ISC)² is pleased to announce the Secure Summit LATAM 2019, which will be held on September 25 and 26, 2019 in Mexico City. We want you to have a unique experience during this two-day event, in which we welcome the best information security and cybersecurity professionals in Latin America.
Themed Enrich. Enable. Excel., Secure Summit LATAM 2019 aims to deliver valuable content to all participants. You will attend keynote lectures and conferences with experts from across the region and share best practices in a relaxed atmosphere. You will participate in discussions with peers on relevant and current topics and will have the opportunity to develop skills that will enable you to become a more complete professional. You will distinguish yourself in the market, achieve your professional goals and better protect your organization.
(ISC)² is an international nonprofit membership association focused on inspiring a safe and secure cyber world. (ISC)² is best known for the acclaimed CISSP®


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Born in Baltimore Maryland, Francis has traveled the world and uses these life experiences to aid in his creative process.
He created Promethean Studio 1 in 2009, and has been blessed to do that which he loves since.
His work has most recently been featured on ESPN2 and the Disney Channel.
Francis came on board with ROTU in December 2018 filling the roll of 3D Generalist with and emphasis on Rigging and Animation.


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Wild Fynbos Bouquet
This wild bunch of fynbos combines luscious seasonal pink proteas with a colourful mix of South African Cape flora. A wonderfully robust bunch that exudes strength and beauty. Colours may vary slightly as each flower stem is sourced from a variety of Western Cape suppliers bringing you the rich diversity of local blooms.
Our team will inform you if there are any major changes and we'll do our best to ensure that it looks like what you see on our website. Thank you for supporting local South African florists. #SupportLocal
Wild Fynbos Bouquet
Add something Extra...
R 600.00R 659.95 Incl. standard delivery fee
Our standard Same-Day Delivery is any time between 9AM and 5PM. We unfortunately cannot give you an exact time of delivery for this service but every effort will be made to deliver your order as soon as possible.
Next available delivery date: today.
- Whilst every effort will be made to accommodate delivery time requests, we cannot guarantee that they will be met using our standard delivery service.
- Same-Day Delivery if you order before 1 PM.
- Our standard delivery fee is R 59.95, the lowest in South Africa and will be confirmed and added to your order when you checkout.
- This product can be delivered nationally.
- Whilst every attempt is made to reproduce the product as shown in the image, from time to time particular flowers and other items may not be available in the recicipient's area.
- In such cases, we will always find the closest possible substitute.
- Greenery, fillers and delivery charges may vary depending on the area.
- The size shown in the image displayed is medium - as shown.
- A vase is not supplied. Please add a vase if it is preferred.
- If you'd prefer options other than those in the picture, please let us know in the Special Instructions field when you checkout. We will make every effort to accommodate your request where we can.
- We understand that every time you order flowers, it's to brighten someone's day or to tell them that you're thinking of them. We know just how important it is that both you and the recipient have the experience that you're expecting when you shop with Bloomable.
- We have taken great care in selecting the best and most reliable florists and partners in South Africa.
- People that we know and trust to deliver an outstanding experience every time.
- If you feel that we, or our partners, have not lived up to this promise, please let us know and we'll bend over backwards to make things right.
Philip B
Excellent - 22 March 2020 "Easy from start to finish. Flowers were great and arrived on time."
Hanri C
WOW! - 21 March 2020
Anya K
Excellent - 18 March 2020 "Excellent customer service. Flowers were delivered promptly without any hassles. Shall definitely be using Bloomable again!"
Alanna M
WOW! - 12 March 2020
Philip B
Great - 08 March 2020
Victoria L
WOW! - 08 March 2020 "Sent from the UK and the process was so easy! The receiver loved the bouquet. Delighted all round."
Desiree T
WOW! - 08 March 2020 "Thank you so much for the lovely flower arrangement. It arrived at the time that I wanted it delivered. "
Carine M
Excellent - 06 March 2020 "Thank you very much - online ordering worked perfect - delivery was quick and efficient and flowers ordered were exactly as on picture. Great thank you very much, will use Bloomable again and certainly advise friends too. "
Tasmin S
WOW! - 04 March 2020
Louise D
WOW! - 28 February 2020 "Ronnelle went above and beyond to source and deliver the most beautiful Protea bouquet which was a scarcity / sold out within the region. Her excellent & timelessly communication was by far the best I have every experienced and her passionate approach was inspiring. We will definitely be a customer for life. "
Suzanne H
Excellent - 18 February 2020 "Lovely flowers - my Mum really appreciated them! Thank you :) :)"
Mivan H
Excellent - 16 February 2020
Hannes P
Okay - 16 February 2020 "Delivered different chocolates than those ordered."
Robert R
Excellent - 16 February 2020 "Excellent bouquet delivered promptly. I have used Bloomable several times and recommend them to anyone. "
Sarah L
WOW! - 15 February 2020 "Flowers were absolutely stunning (even better than expected), wrapping of gifts beautiful. The hand-written note was the perfect personalised touch. Ordered online from Australia for flawless execution on the expected date. Will definitely order again!!"
Brendan L
Excellent - 13 February 2020 "Service was excellent, delivery on time and the bouquet I ordered was stunning. In one word Awesome experience! "
Paul H
Excellent - 12 February 2020 "Easy to order. The delivery address came up as I was typing it in.Delivered on the day that was requested.The recipient loved it."
Bernice C
WOW! - 10 February 2020
Kobus H
Really Good - 05 February 2020
Darryl J
Excellent - 16 January 2020 "Always impressed!"
Tom B
Great - 15 January 2020 "Everything went smoothly. I was hoping to have the flowers delivered on the Birthday but unfortunately no deliveries on Sundays. Everything went very smoothly"
Tracy C
Excellent - 10 January 2020
Marita D
WOW! - 03 January 2020
William K
Good - 26 December 2019
David K
Excellent - 26 December 2019 "Very pleased with the ease of ordering and quality of the flowers that were received by the recipient This is the third time we have used Bloomable and will continue to do so. Many thanks "
Chris V
WOW! - 21 December 2019 "Very personalised responses around service and a wonderful product! Thank you.ChrisPearl Valley"
Ilse B
WOW! - 17 December 2019 "The bunch was bigger than I expected and mum was over the moon. Even the tricky entrance to the retirement village was not a hassle. Will use Bloomable again. "
Jean S
WOW! - 15 December 2019 "Ordered while on a plane, delivered a few hours later, very happy sister-in-law "
Marinda P
Excellent - 13 December 2019
Hettie W
WOW! - 06 December 2019 "The friend that I have gifted with your beautiful flowers used to be in the floral trade herself, and her feedback was that your flower bouquet wowed her. Thank you very much for your prompt and professional service and the real time tracking of the delivery."


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What should I pack?
Algonquin Park Canoe trip - 3,4 & 5 days
No smoking. Please use chewable, dermal or vapour alternatives, if required.
We supply bug jackets on all multiday trips, so toxic repellents are not needed. If you must bring repellents, please do not bring aerosol or pump dispensers. They are terrible for the whole environment. Creams and wipes are the only responsible way to dispense that type of toxin.
Canoe day trips
Why Algonquin Adventure Tours?
Is a payment required when I register?
Yes, full payment is required at registration. We are a small company with a limited busy season. We literally can't afford to have cancellations (see policy below). That is why we only want committed bookings.
Where do the tours start?
All our regular tours start off the highway 60 corridor in Algonquin Provincial Park. The map showing our meeting points for our tours can be seen @ http://goo.gl/maps/WxLAL. Custom tours can go anywhere in the park.
Can I get there without a car?
For the Glamping Extravaganza, you must have a car. It is Glamping, after all.
For all other tours, a car is, unfortunately, the easiest and often cheapest option. But if you can't drive, please see below:
Daily service from Toronto: www.ontarionorthland.ca . This service goes to Huntsville and would require arriving in Huntsville the night before departure. The last daily bus to Toronto @ 5:30pm can work perfectly for returns since our multiday tours finish in the park by 3pm. Taxi and shuttle is available (see below) between Huntsville & Algonquin.
Ottawa service requires using www.greyhound.ca for Ottawa - North Bay. And then
www.ontarionorthland.ca for Huntsville - North Bay. Taxi and shuttle is available (see below) between Huntsville & Algonquin.
Daily service from Pearson Airport: From Toronto's Pearson International Airport, you can get a direct shuttle to Huntsville with http://www.northernairport.com/index.php/northern-airport-schedule. Taxi and shuttle is available (see below) between Huntsville & Algonquin.
Taxi (about $120 each way) or shuttle ($40 per person, each way) can be arranged from Huntsville to Canoe Lake (Canoe trip starting location) in Algonquin Park and back. The drive takes about 1 hour.
Bus clients are often able to get a free ride back to the Huntsville bus station from other tour participants.
Non-safari baggage can be left with us. We can't assume responsibility for it, but it will be as safe as our own gear.
Please contact us for further details.
Is it possible to get a refund after I register?
All trips go rain or shine. Only day trips may be canceled if lightning delays departure by at least one hour. In that situation, a credit or refund with be issued at the client's discretion.
If a request to withdraw is received by us ninety (90) calendar days or more before the start of your program, Algonquin Adventure Tours will return all funds except transaction fees(up to 3.9%). If the request to withdraw is received by us between ninety and 31 calendar days before the start of your program, Algonquin Adventure Tours will immediately return 50% of trip cost. If another participant(s) can be found to fill your vacated place(s), your remaining fees (minus up to 3.9% transaction fee) will be refunded at that time. 30 days or less before a scheduled trip all fees become non-refundable.
Gift certificates for our guiding services are non-refundable and do not expire. Their face value can be applied to any product. They are also transferable as long as the purchase receipt is included.
Raffles prizes have no cash value and have expiry dates/blackout periods printed on them. Raffle prizes are only good for the service printed on them. They are transferable, but we must be advised of the change in writing.
To prepare for unplanned events that might cause a last minute request for a refund, we always recommend travel insurance.


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Flow State Training Program
Once the student can breathe adequately according to the Taoist and Buddhist methods, he begins sitting meditation to begin the process of Chi circulation. The first goal is to achieve a calm mind while concentrating on deep breathing. The individual creates a type of hypnotic state to do this. The meditator should stay at this stage until he can expand and withdraw his Dan Tien while breathing with no conscious effort, without the attention wandering.
When the muscles around the Dan Tien can be easily controlled, the process of breating acts as a pump to start a fire, which is Chi production, in the furnace of the Dan Tien. This whole process of generating and accumulating Chi
in the Dan Tien is called lower level breathing (Shar Chen Chi), while simple exhalation and inhalation in the lungs is called upper level breathing (Sam Chen Chi). One system aims at building Chi as energy, while the other aims at building up Chi as air. The overabundant Chi in the Dan Tien will cause the abdominal area in most people to twitch and feel warm. The pump (the deep breathing) has thus caused a fire (an accumulation of Chi) in the Dan Tien area. When this occurs, the Chi is ready to burst out of the Dan Tien and travel into another cavity.
In order to insure that the accumulated Chi passes into the correct cavity, the sitting posture must be correct (legs crossed). When the Chi is ready to burst from the Dan Tien, it must not be allowed to travel into the legs. By having the legs properly crossed, the Chi is partially blocked. If the Chi does go downward, it may stagnate in some of the cavities. For a novice meditator, this is dangerous, since he does not have enough experience or understanding of controlling Chi with his will. This Chi residue in the cavities will later affect the leg's Chi circulation, and might, in extreme cases, cause paralysis. When Chigoes into an undesired Chi channel and causes problems, it is called "Dsou For"or "Fire Deviation". Therefore, during any serious meditation session in which the practitioner attempts to circulate his Chi, the legs must be crossed. Only after the Small Circulation has been totally achieved and the meditator is attempting the Grand Circulation, is it permissible to uncross the legs.
In order to correctly initiate the Small Circulation the Chi must pass into the Wei Lu cavity,located in the tailbone. Thus, the Chi passes from the Dan Tien down through the groin area, called the Bottom of the Sea (Hai Di), and into the tailbone. The Chi does pass through other acupuncture cavities on the way to the Wei Lu (Fig. 3-4), but the Wei Lu will offer the greatest resistance because the bone structure narrows the channel.
During meditation the mind must guide the Chi consciously throughout its circulation. Without the mind consciously leading the circulation of Chi, there will be no consistent or smooth circulation. It sometines happens that the Chi will pass from the Dan Tien into the Wei Lu without conscious effort, but the mind must actively guide the Chi for further results. Starting from the Dan Tien, the mind remains calm and fully concentrated only on guiding the Chi past the Wei Lu. This process must never be pushed. Simply keep the mind on the next cavity and let the Chi get there by itself. The requirement of concentration is one of the reasons why simple relaxation will only promote local circulation. For the larger circuits, the Chi must be guided by the will.
The secret of bringing the Chi to the Wei Lu point is to tighten the anus while inhaling. This is called"/?/ Gang"(C\ose the Anus) in meditation. When exhaling, the anus is relaxed and Chi is guided to the Wei Lu. This is called "Shon Gang"(Relax the Anus). This coordination should be done even after the Small Circulation has been completed.
After the Chi has been successfully guided to the Wei Lu, it moves up the spine to the next major obstacle, the Ming Men (Gate of Life) or Jar Gi (Press Spine). This point is located on the back directly behind the heart between the spinous processes of the sixth and seventh thoracic vertebrae (Fig. 3-4). In acupuncture this same cavity is called Lingtai (Spiritual Tower). When Chi flows to this area, it will usually cause the heart to beat faster, which can interfere with concentration. To lose concentration here might result in the Chi dispersing here, which will normally cause a cold sweat, tensing of the nerves, and rapid breathing. If the Chi remains in the surrounding area, it will stagnate the Chi flow in that area, and disturb the heart function. However, if one relaxes, concentrates on the cavity, and remains calm, there is usually little resistance to the Chi flow here.
Fig. 3-8. Breathing and Chi Circulation - One Breath Cycle
Once the Chi passes the Ming Men, the last major obstacle on the spine is called theVu Gen, or Jade Pillow by meditators and Naohu by acupuncturists. This cavity is located at the base of the skull on top of the occipital bone (Fig. 3-4). Because of the skull structure, the channel is constricted here. If the energy does not pass smoothly through, it may pass into other channels on the head or into the brain. If this happens, one may experience headaches or feverish thinking.
Once the Chi enters the head, the sensation of Chi circulation is different from that of the circulation on the back. Circulation on the back causes the large spinal muscles to tense, and so it is pretty easy to feel. However, when thé Chi enters the head, because the muscle layer there is very thin, no muscle tension will be felt. What will be felt is a tingling sensation, like insects walking, that will travel over the top of the head to the front of the face. The above three major cavities are called the Three Gates or San Guan in Chinese meditation.
After the Chi passes through the Yu Gen, the mind guides the Chi up over the top of the head, down the middle of the face and chest, and finally back to the Dan Tien, where the cycle starts over. When the complete cycle of the Small Circulation has been achieved, then the whole process is done continuously. Usually achieving the Small Circulation requires three sessions of meditation each day for a period of ninety or more days. The Grand Circulation may take years to achieve.
Up to this point little has been said about breathing during Chi circulation. Now that the background has been described, it can be added that the cyclic movement of Chi must be exactly coordinated with the deep breathing process. (Fig. 3-7) shows the basic pattern of Taoist meditation, which consists of guiding the Chi through one cycle of the Small Circulation during two sets of breaths (Table 3-1 lists the names of the important points and their corresponding abbreviations on Figs. 3-7, 3-8 and 3-9). This is the cycle that should be attempted by the beginner. To start, during the first inhalation the mind guides the Chi from the nose to the Dan Tien. Next, the practitioner exhales and guides the Chi from the Dan Tien to the Wei Lu. Then, he inhales and leads the Chi up to the point at the top of the shoulders, called the Shun Bei or Dazhui{sse Table 3-1). Finally, the practitioner exhales and guides the Chi over the head to the nose to complete one cycle. Keep circulating the Chi, one cycle every two breaths.
After the two-breath cycle has been achieved, the student should go on to circulate his Chi in a one-breath cycle. This cycle is the basis for using Chi as the energy source in the martial arts. (Fig. 3-8) shows the one-breath cycle. The practitioner guides the Chi to the tailbone while exhaling, and then to the nose while inhaling.
Some beginning meditators say they cannot feel the Chi flow, while others say they feel it is stopped at a particular point. The answer to both of these is to keep on doing the cycle. At first, it will be mostly imagination and not much Chi, but with perseverance the flow will become stronger, more complete, and more perceptible. Remember that the Chi is always flowing or you would not be alive. Since Chi follows the mind, keeping the attention moving will keep the Chi flowing through the channels and gradually open the constrictions.
Table 3-1
Point Taoist Name
Acupuncture Location Name
A Dan Tien
One and half inches below the navel Pelvic floor Tailbone
On the spine behind the heart
Upper back Base of the skull Crown of the skull Nose Navel
B Hai Di C Wei Lu D Ming Men
Huiyin Changqiang Ling Tai
E Shun Bei
F Yu Gen
G Tien Lien Gai
H Bi
I Du Gi
Dazhui Naohu
Suliao Shenque
Suliao Shenque
The advanced student can try reversing the current of Chi in the Small Circulation so that the Chi travels up the chest, over the top of the head, down the back, and then to the Dan Tien. In reverse circulation the stopping points of Chi between inhalation and exhalation remain the same. Thus, inhale and guide the Chi from the Dan Tien to the nose; next, exhale and guide the Chi over the head to the Shun Bei. The next step is to inhale and guide the Chi to the tailbone (Wei Lu) Finally, exhale and guide the Chi to the Dan Tien. The one-breath cycle follows the same principle. This reversed circulation can help heal injuries and can clear blockages that the regular circulation has difficulty passing through.
Included with the one-breath cycle described above is the Buddhist system of Chi circulation (Fig. 3-9). The Buddhist meditator inhales and guides his Chi from the nose, down the chest through the groin to the tailbone. Then he exhales and guides the Chi up the spine, then over the head to the nose. Buddhists can also reverse the direction of the cycle. The student should remember that in the Buddhist method the Dan Tien expands during inhalation and contracts during exhalation.
There are also methods of meditation that do not use the Dan Tien as the Chi source. Some systems use the solar plexus, the forehead, or other points, and generate Chi through concentration alone, without coordination with the breath.
The person who comes to meditation seriously for the first time should not attempt to circulate his Chi from the very start. The primary goal of the beginner must be to train the muscles around the Dan Tien so that the Taoist method of breathing is easy and natural. The training of the muscles is achieved through the preliminary practice of reverse breathing. Once the muscles have been adequately trained and the mind is sufficiently calmed, the novice may then attempt to circulate the Chi.
Before meditation, the practitioner should spend three to five minutes calming his mind. Once the mind is calm he can begin concentrated meditation with better results. Calming the mind before meditation may be thought of as a warm-up exercise. For the more experienced meditator, the warm-up takes less time.
Fig. 3-10. Meditation Posture 1 Fig. 3-11. Meditation Posture 2
Two of the common cross-legged postures that are appropriate for meditation are shown in Figs. 3-10 and 3-11. The student should pick the one that is most comfortable. In any posture the back should be straight without being bolt upright; do not slouch. It is easiest to sit on a cushion about two inches thick with the knees or feet on the floor at a lower level. This helps to keep the back straight without strain.
If the legs become numb while sitting, uncross them and relax. With continued practice you will be able to sit comfortably longer and longer with the legs feeling no discomfort. This usually takes several weeks. Sitting cross legged restricts the normal flow of blood and Chi, and the body needs to learn to adjust to the new position.
In both sitting positions the hands should be held at the Dan Tien, one on top of the other with the tips of the thumbs touching. This position helps you to feel your breathing as you expand the Dan Tien, and to coordinate deep breathing and Chi circulation. After you achieve the Small Circulation, you may rest the backs of the hands on the knees with the thumbs and middle fingers touching.
You should face the east while meditating. This common practice was probably established because experienced meditators discovered empirically that their Chi circulation was more fluid when they faced the east. This may happen because the rotation of the earth enhances the flow of Chi slightly.
Ideally a person should meditate three times a day for one half hour at a time. The best times to practice are 15 minutes before sunrise, one to two hours after lunch, and one half hour before going to sleep. With this schedule the meditator can, if he remains calm and concentrated, achieve the Small Circulation in about three months.
These three times have been found best because the morning and evening meditations take advantage of the changing of the body's energy from Yin to Yang or vice versa, and in the afternoon the individual is usually very relaxed.
If you can only meditate twice a day, skip the afternoon session. If only once,then meditate in either morning or evening. Reducing the number of sessions means taking longer to achieve the Small Circulation.
During meditation the mind should focus on the Dan Tien and on the circulation of Chi. The whole purpose of meditation is lost if the mind wanders. The student must achieve a relaxed hypnotic trance; this is easily done by concentrating on the rhythmic pattern of breathing. When the attention does stray, or when thoughts start arising, simply return your attention to the breathing.
If the individual has too many day-to-day worries bothering him during meditation, he should neither meditate nor attempt to circulate his Chi. Instead he should breathe deeply for relaxation. Attempting to Chi circulate while emotionally agitated can only harm the meditator.
Position of the Tongue, Teeth, and Eyes
During meditation, the tongue should lightly touch the roof of the mouth near the center. This creates a bridge between Yin and Yang and allows the Chi to circulate in a continuous path around the body. The student should take care that his tongue is neither too far forward nor too far back—.both will hinder meditation. Too far forward causes sleepiness, too far backward hinders relaxation and the tension obstructs the Chi flow. The tongue bridge also allows saliva to accumulate in the mouth. This should be swallowed occasionally to lubricate the throat to keep it from getting too dry. In addition, the teeth should touch lightly.
The eyes can be either closed or kept half open during meditation, but the meditator should not let himself become sleepy if the eyes are closed.
The Mechanics of Meditation
There are a few general rules which will prevent the student from causing himself injury, and which will help to speed the process of meditation.
1. Don't smoke. Because meditation involves deep breathing, the lungs must be able to function adequately.
2. Don't drink too much. Too much alcohol will hurt the nervous system and hinder Chi circulation.
3. Wash before meditation. This will help relax the mind.
4. Wear loose, comfortable clothing, especially around the waist.
5. Meditate in a well ventilated place.
6. Avoid sex 24 hours before and after meditation (For men only).
7. Women should not concentrate on the Dan Tien during their periods,but instead should place their attention on the solar plexus.
8. Meditate in a quiet place with as little disturbance as possible.
9. Wait at least half an hour, preferably one or two hours after eating to meditate.
10. Do not meditate if you are worried or ill.
11. Never hold the breath.
12. Always remain relaxed while meditating.
13. Always concentrate on the Dan Tien and on the Chi flow.
14. If you repeatedly feel bad or get strongly unpleasant reactions during meditation, stop. Do not proceed without the guidance of a meditation master.
Common Problems Numb legs:
This problem affects nearly everyone who begins sitting meditation, especially people who are unused to sitting cross legged. It is caused by a reduced flow of blood and Chi to the legs. The problem gradually goes away by itself. Until then the student should stop meditation when the numbness disturbs his concentration. Stretch out the legs to open the channels and use acupressure or massage on the arches of the feet to speed recovery. As soon as feeling returns, resume meditation. Cavity pain:
Some meditators experience pain in the tailbone, at the kidneys, at the Life Door (Ming Men), or at the top of the thighs when Chi circulation reaches these spots. It is caused by increased pressure at that point, often because of a previous injury to that part of the body. The sensation is normal and can be relieved by relaxing more. Ordinarily this kind of pain will only last two or three days or until the circulation has passed that spot. Headache:
This is caused by tension, worry, fatigue or when circulation first reaches the head. If it is caused by tension or worry, stop meditating until you calm down. If you are too tired to concentrate, it would be better to take a nap. If it is the result of Chi flow into the head, increase the concentration and relax more. The pain can be relieved by using the massages described in the next section. Backache:
Backaches can be caused by either improper posture or by a residue of stagnant Chi. If the posture is too stiffly erect or if the meditator slumps, there will be too much tension in the back muscles and backache will result. To assume a comfortable posture, sit up very straight, stretching upward as far as possible, then relax without bending forward.
A residue of stagnant Chi is sometimes dangerous and should be treated with heavy massage. See the next section for a description of effective massage techniques. Drowsiness:
Drowsiness is a result either of being too tired, in which case you should stop meditating, or of having the tongue too far forward in the mouth, in which case it should be placed further back. Sweating:
If sweating is a result of the environment, if the place where you meditate is too hot or too humid, try to change it. If the sweating is not a result of environmental factors, there are two kinds, hot and cold. Cold sweats may indicate an injury to one of the cavities in the path of circulation. Consult a meditation master who can help to clear the obstruction. Hot sweats are usually caused by circulating the Chi without concentrating, and go away with improved concentration and relaxation.
Grand Circulation (Oa Chou Tien)
The next step in training after the meditator can cycle his Chi in the two vessels at will is the Grand Circulation in which he cycles the Chi generated at the Dan Tien to the whole body through all the channels.
By this time the meditator should be able to feel the Chi generating and flowing around his body in the Small Circulation. With this as a basis he should be able to experience and accomplish the Grand Circulation easily and safely through mental control of the Chi.
In Grand Circulation training the whole body should be relaxed. If the meditator tries to circulate to his arms and hands, he can either sit in a chair or stand. As the meditator inhales, he brings the Chi from the tailbone up the back to the top of the shoulders (Fig. 3-12). Inhaling also prepares the Chi on
Fig. 3-13. Yongquan Cavity the front of the body for a new cycle. As he exhales, he guides the Chi not over the head, but into the arms. At the same time that the Chi flows into the arms, the Dan Tien expands, starting a new cycle by moving the new Chi into the tailbone. When the meditator inhales again, he guides the Chi to the base of the neck while preparing for a new cycle on the front of the body. Thus the Chi cycle is a one way path in that it does not travel in a complete circle, but in a line that ends in the hands. This cycle is repeated continuously until the meditator can feel the flow to the center of the palms. In this exercise the thumb and little finger should be slightly tightened by pulling them back in order to restrict the Chi flow and force it to the palm. There are many methods of practicing circulation to the upper limbs. The reader should refer to the next section for descriptions. When the Chi approaches the palm, the meditator should be able to sense it and feel the warmth. After this is achieved the practitioner should then try to guide the Chi to the fingertips.
In actual fact the Chi does circulate back to the Dan Tien, but concentrating on only a one way flow will push the circulation out to the hands sooner and more strongly.
To circulate the Chi to the lower limbs, a common method is to lie down on your back and relax the leg muscles to open the Chi channels. Inhale and contract the abdomen, then exhale and guide the Chi through the legs to the Bubbling Well point (Yongquan)on the bottom of the feet (see Fig. 3-13). Normally the Chi channels in the legs are open wider than those in the arms. Consequently, it is easier to circulate to the legs than to the arms. When the Chi approaches the bottom of the feet, they will feel warm and numb, and this feeling may persist for several days the first time it is experienced.
Some teachers recommend following certain paths to and from the feet and hands. This is not really necessary. If you push the Chi into your feet and hands, it will find its own way there, and in time will fill your limbs, moving through all the channels, both Ching and Lou. Keep in mind, too, that the "pushing" is always gentle and relaxed.
Because the leg channels are wide, it is sometimes possible to circulate standing up, even though the muscles are slightly tight. This is the reason that Tai Chi practitioners can accomplish the Grand Circulation through the slow motion exercise.
After the meditator can circulate Chi to the arms and legs, he has achieved the Grand Circulation. This can take six months to achieve, or many years, depending on the person and the time he has available for practice.
Beyond the Grand Circulation, the meditator can develop the ability to expand the Chi to the arms and legs simultaneously, to expand the Chi in the form of a ball larger than the body, to take in Chi from outside the body, or direct the Chi at will to specific parts of the body, such as the palm, fingertips, or the area of an injury.
If someone learns to transport his Chi beyond his body or take in Chi from outside, then he might be able to use his Chi Kung to cure illness and injuries involving Chi disturbance. However, this should not be attempted without an experienced instructor's training. To take outside disturbed Chi, called evil Chi (Shia Chi) into your body without knowing how to get rid of it is dangerous. By the same token to extend your own Chi into another's body without knowing the proper stopping point, risks Chi exhaustion.
Once a Chi Kung practitioner has accomplished his Grand Circulation, he will begin to practice advanced methods to make his Chi stronger, more focused, and more controlled by his will. Even though a practitioner can start this Chi enhancement after accomplishing the Small Circulation, the enhancement will be easier and more efficient if he waits until the completion of the Grand Circulation.
The first training method is called "Lien Chi"(Train the Chi) or "Chun Chi "(Filling Chi). The main purpose of this training is to make the Chi fill up the Dan Tien area, so that when Chi is accumulated there the abdomen is resilient like a balloon and can endure or resist a strong attack. As the Chi gets stronger and stronger in the Dan Tien, the Chi flow in the body also gets stronger and stronger. The training method of Chun Chi is simply to blow out a candle, starting two feet away and increasing the distance as you are able. Keep the tongue against the middle of the roof of the mouth while concentrating on the Dan Tien. Tighten the lips to form a very small opening. Blow the air out through this opening slowly and steadily, imagining that the stream of air is directed at the flame without spreading out at all. Blow as long as possible without straining. While blowing imagine that Chi is expanding and accumulating in the Dan Tien. When one can blow the candle out easily, he should then move the candle further away and continue. Practice five to ten minutes daily.
Another method of Lien Chi, called "Kuar Chi" (Expanding Chi), is to extend the Chi in a ball outward from the surface of the body. To do this the student should imagine while exhaling that his Chi is expanding out from the body in all directions forming a globe and that the center of the globe is the Dan Tien. When a meditator becomes proficient at this exercise, he will feel his body has disappeared, that he is transparent, and that he is a ball of Chi which gets smaller and smaller when inhaling and expands when exhaling. This exercise not only enhances the symmetrical movement of Chi, but also enables the Chi to reach every cell of the body simultaneously.
After Chi development is at a fairly strong level, the student can begin to learn to focus or concentrate his Chi at some small area of the body. This kind of training is called "Yun Chi"or transporting the Chi. The main use of Yun Chi training is in the martial arts, where the Chi is concentrated in the palms for attack. Also, Chi can be transported to a specific area to resist a blow or punch. This latter Yun Chi practice is part of "Iron Shirt" or "Golden Bell Cover" training (see Chapter 5).
Here a few training methods will be introduced. The first task is to learn to focus the Chi in the palm. In the beginning this will proceed slowly, but with practice it will happen instantaneously.
1. The first form is called "Gung Sou "or Arcing the Arms (Fig. 3-14), in which the arms form a circle in front of the body with the fingertips close together, but not touching. Gung Sou can be done either sitting or standing. When the practitioner exhales, he guides the Chi to the arms and fingertips and imagines the energy exchanging at the fingers from one arm to the other. The Chi should flow to the hands from both arms at the same time, circling in both directions simultaneously.
2. The second form is to hold the hands as if holding a basketball in front of the chest. The elbows should not bend too much, which will stagnate the flow at the elbow area (Figs. 3-15 through 3-17). The mind should guide the Chi through the air from both palms, exchanging energy as in (1) above. The palms should move about continuously as though rotating an imaginary ball to gain the feeling of the smooth Chi flow. Often Tai Chi Chuan practitioners practice this exercise while holding an actual ball to develop the feeling of a smooth, circular flow. As a matter of fact, the imaginary ball works as well, so that a real ball is not necessary.
3. The third form is to touch the palms together lightly in front of the chest (Fig. 3-18), and to exchange the Chi from one palm to the other while exhaling.
4. The finger touch is more advanced than the palm touch. Touch the fingertips together lightly in front of the chest (Fig. 3-19), and exhange energy between hands while exhaling.
5. Horizontal circling Chi flow is called Wave Hands Like Clouds in Tai Chi. Hold the right forearm at chest level parallel to the ground with the palm facing inward in front of the breast bone, elbow slightly lower than the rest of the arm. Hold the left hand palm down at waist level in front of the body (Fig. 3-20). Exhale and turn the trunk smoothly to the right as far as possible while directing the Chi to the palms (Fig. 3-21). Exhange the hands while inhaling (Fig. 3-22) and turn to the other side while exhaling (Fig. 3-23). This sequence should be repeated continuously so that a flowing rhythm is established.
6. Sinking palm training. There are two ways to do sinking palm training, one with the palms facing down (Fig. 3-24), the other with the edge of the hands facing down (Fig. 3-25). When exhaling, let the palms feel like they are sinking. Imagine pressing down a resistant object while using a little muscle tension. The will leads the Chi to the palm or to the edge of the hand. When inhaling, relax the tension.
7. Palm pushing training. There are three directions of pushing palm training.
(b). Out to the sides and from the sides in (Figs. 3-28 and 3-29);
(c). Up and down with hands exchanging (Figs. 3-30 and 3-31); and
(d). Up and down with both hands at once (Figs. 3-32 and 3-33).
To practice, with each exhalation imagine pushing with the palms against a resistant object and guiding the Chi to the palm with slight muscle tension. Push a real wall to experience the feeling of real resistance at first.
Other than the above seven forms of Chi transport and concentration training, there are two other common ways of practicing, both of which involve using a candle. The first way is the secret sword Chi transport (Fig. 3-34). To do this, hold both hands in the secret sword form, and point one of them at a candle flame. Begin with the fingertips one to two inches away. While exhaling, transport the Chi to the flame to make the flame move. If you practice
faithfully for quite a while you will be rewarded by being able to make the flame bend away from you. The second way of training is again to make the candle flame bend, but this time with the palm held five to ten inches away (Fig. 3-35). This is similar to the secret sword form, except that this time the Chi is directed out from the palm instead of the finger. Either way the hand not being pointed toward the flame should be kept in the same form and held in front of the waist for symmetry. Make sure when you do these exercises that your breath is directed away from the candle, and that only the Chi flow moves the flame.
After meditation or Chi transport training, the student should massage himself and do some loosening up exercises. The main purpose of massage is to loosen and relax the muscles on the Chi's paths. This can help the practitioner to clear the mind, and can also help to eliminate any residue of Chi which might remain in certain cavities. This residue of stagnant Chi, if left in the cavities, can affect normal Chi circulation and cause muscle and cavity pain. If a partner is available, it is best to massage each other, because it is easier to relax that way. Furthermore, a partner can massage the path on the back, which is difficult to do by yourself.
Begin with the face. Rub the ridge of the brow starting at the nose (Fig. 3-36) and moving the hands up and across the forehead until the fingers pass the temple (Fig. 3-37). Next put the hands under the eyes (Fig. 3-38) and rub across the cheeks. Third, put the thumbs in front of the ears (Fig. 3-39) and move the thumbs down to the chin. For the top of the head, place the fingers one inch off the centerline of the skull (Fig. 3-40). Move the scalp back and forth lightly over the skull. Reset the fingers along the same lines, but toward the back, and gently rub again. Keep moving the fingers back along the head and massaging until the back of the skull is reached. The last place to rub in the head area is the neck. Place the thumbs at the base of the skull and rub downward with the hands (Fig. 3-41).
Rub the palms together (Fig. 3-42) then rub the center of the palm with the thumb (Fig. 3-43). In the center of the palm is a cavity which lies on the pericardium channel. By massaging this cavity, the heart is gently stimulated. Kidneys:
Form fists with both hands and place the tops of the fists on the back behind the kidneys. Rub in a circular motion (Fig. 3-44). Knees:
During meditation the knees may become stiff and absorb cold air through the pores. To warm them up and relieve the stiffness, use the open hand to rub around the whole joint (Fig. 3-45).
Rub the center of the bottom of the foot with the thumb (Fig. 3-46). This stimulates the kidneys via the kidney channel. You may then massage the whole bottom of the foot.
1. Rotate the head by slowly turning it from side to side without moving the rest of the body (Fig. 3-47).
2. Rotate the back by slowly twisting the trunk from side to side while maintaining the sitting position (Fig. 3-48).
3. Stretch the chest by clasping the hands behind the back and thrusting the chest as far forward as possible (Fig. 3-49).
4. Rotate the shoulders forward and backward (Figs. 3-50 and 3-51).
5. Lock the fingers with the palms facing out, then stretch the arms out in front (Fig. 3-52) and over the head (Fig. 3-53).
6. Stretch the legs by grasping the feet and straightening the legs (Fig. 3-54).
Fig. 3-56. Acupuncture Cavities on the Crown of the Head
Beating the Drum (Min Gu)
The Min Gu exercise is very important in Chi Kung training. In this exercise the fingertips tap the top and back of the head, or the crown and Jade Pillow ("Yu Gen") (Fig. 3-55), especially on the acupuncture points (Fig. 3-56). When the crown is tapped this way the resulting stimulation to the Chi channels and nervous system helps to increase circulation of Chi and blood in the head area. Min Gu should always be practiced after meditation for two reasons. First it c helps one to awaken completely from the meditative state, and second it helps to flush away any Chi accumulated in the head during meditation. Min Gu can also be used in everyday life. After a long period of concentration it helps to clear the mind the same as after meditation. The Taoists have found that tap -ping theheadnot only clears and calms the mind,but also improves the memory and judgment. This is because the stimulation increases the supply of nutrients to the brain. Min Gu is helpful for relieving headache, especially tension headaches, again because of the increase in the flow of Chi. Finally, Min Gu can improve the health of the scalp if practiced regularly, and prevent loss of hair and graying.
Luogue Baihui ¡an
Muchuang Wuchu Head Linqi
Luogue Baihui ¡an
Muchuang Wuchu Head Linqi
Knocking the Teeth (Kou Tshi)
Kou Tshi is commonly used together with Min Gu after meditation. It consists of simply biting vigorously (but not too hard) about 50 times. It assists in clearing the mind and also promotes the health of the teeth by stimulating their roots. In addition, the knocking causes reverberations in the skull which helps to clear the mind.
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