4👑☸ Cattāri Ariya-saccaṃ 四聖諦

🦍❤️ Gorilla Heart Sutra

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Line 1: always W.A.S.T.E. F.R.E.E.

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Essential Gorilla Mantra (to be done every moment, breath by breath)

W.A.S. = Warm And Soft

Like a healthy supple baby full of qi, life, vigor. Not cold, hard, brittle, close to death like an old sick man. "W.A.S." comes first in the "always WASTE FREE" because before any exercise can be effective, you need to first heat up make things warm, soft, pliable. Just like you can't shape gold into jewelry until the gold is heated up and pliable.

T.E. = Tension eliminated

Equivalent to EBT process of achieving 5🌊 Passaddhi/Pacification, or Taiji's relaxation 'sung'. When you scan the whole physical body (16🌬️😤‍ steps 3 and 4), while moving through any slow diagnostic movement, whatever feels hard, cold, brittle, pain, tight, uncomfortable, dense, massive, that's tension. And it can be eliminated by warming it up, melting the ice, going through "F.R.E.E" range of motion.

F.R.E.E. = Full range (of) expression, elastic

If you move through range of motion, you hear "snap, crackle, and pop" from your joints cracking, you have cummulative tension and sub-optimal circulation, you haven't achieved W.A.S state yet.

Line 2: F³.A.R.M.I.N³.G.

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(f³)

f1: finish diminish: cease activities when you reach a point of getting diminishing returns

cease doing exercises at a time you get diminishing returns. it’s good to try out bite size samples of various exercises like a buffett, to see how they feel and whether you need them. (see ‘m’ measure for pleasure and ‘a’ assess to progress)

f2: finish the mission of exploitation

Not to get the wrong idea from (f1), if you haven’t reached a point of diminishing returns, you should exploit every exercise and squeeze as much benefit you can out of it. For example, I fixed my neck problems by doing turtle neck exercises every hour every day, or about a year, then as neck healed I did less of that exercise, and now I only do a few minutes per day of turtle neck. it’s good to try out bite size samples of various exercises like a buffett, to see how they feel and whether you need them. (see ‘m’ measure for pleasure and ‘a’ assess to progress)

f3: feed two birds with one scone

also covered in another line from gorilla heart sutra, splice and dice, also in 4 gorilla truths. Not just feed two birds, feed many birds with one scone. For example, I never do basic standing version of turtle exercise anymore, I always combine turtle with other necessary exercises like pancake stretching, etc.

(a.)ssess to progress, with ample sample

1. this corresponds with 16🌬️😤‍ step 3 breath meditation, become sensitive to the feeling of breath in every cell of the body. The kinesthetic sensation of how it feels tells you the health condition of that cell, whether it’s damaged and needs attention, or whether it’s in good condition and you can move on. 2. ample sample: refers to liberally sample from the gorilla buffet arsenal of different movements, each exercise is a diagnostic tool for ‘assess to progress’ as you do the move.

(r.)amp not amp

gradually increase the intensity of your exercise, rather than suddenly ‘amp’ing up high intensity from a cold start. That’s inviting injury. Don't rush into full range and full intensity of exercise, gradually ramp it up, not instantly amplify it to full strength, because it's very easy to injure yourself as you get older.

(m.)easure for pleasure

works in conjunction with ‘a’ssess to progress – body parts that need attention will feel really good when you do that exercise, releasing endorphins and pleasure chemicals in the brain.

(i.)nject bottleneck

Also known as a priority principle. You want to ‘f’inish, or limit the time on exercises where you’re already getting diminishing returns, and focus more time and energy on exercises that are your problem areas. The body is an interconnected whole, and parts that have a problem are a bottleneck on the whole system, so they need immediate and extra attention. Fixing a bottleneck yields an exponential return, or alternatively stated, fixes the exponential drain on the whole body caused by the bottleneck. Some of these bottlenecks develop slowly over decades so you don’t even notice them. Finger and toes for examples, and the skin, are extremites in the body, the last place to get nutrients and garbage collection from circulation.

(n.)o pain to gain

There are two important meanings here

(a) in contrast to the popular saying, “no pain, no gain”

That’s not exactly wrong in all cases, but it’s a rather crude way for a plan to success. A much more skillful approach would be a-p-pamāda 🐘🐾‍ to success, while being happy in the process. In other words, one still has to strive diligently, but if one’s mental attitude is skillful, it doesn’t have to be a painful process.

(b) body parts that are in pain are often bottlenecks that need fixing

(n.)o harm alarm

“measure for pleasure” often rides a thin line between being too lax, and too intense of a stretch causing pain and injury. So be conservative and avoid injury, which can set you back a long time, and is a poor risk reward gamble. Develop and Listen to the alarm for harm.

(n.)o need for greed

careful patience is the fastest way. Greed for fast progress creates tension, mistakes, injury, etc. Note there are three ‘n’s in ‘ f.a.r.m.i.n.n.n.g.’ for emphasis, that human nature is greedy for fast progress and needs extra reminding and emphasis to avoid that trap

(g.)rit to the limit

Grit corresponds to EBT ‘s a-p-pamāda 🐘🐾‍. At first seems contradictory to ‘no pain no gain’ and ‘no need for greed’, but it comes down to not what but how you do it. If you do it wrongly, it’s unskillful greed and effort. If you can harmonize bliss and assiduity, then it’s skillful resilience and diligence.

Line 3: aware but don't care

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don't care if they stare, don't care what you wear, don't care about hair, don't care for underwear.

probably the biggest hindrance to why people only get a small fraction of the benefit of from their regular exercise routine. They're worried about how they look, their social status until taking the gorilla ethos to heart and maximizing the health benefit of the exercise routine. They do taiji as a performance art, worrying about meaningless superficial details for theatrical purpose, etc.

Line 4: shake and bake, tap and slap, jiggle and wiggle,...

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4. shake and bake🏃👨‍🍳🥧, tap and slap, jiggle and wiggle, fiddle and twiddle, splice and dice

Line 5: flip and flop, invert and subvert, rock and roll, swing that thing, heat the feet

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flip and flop

🐱🐮 cat cow, flying cat cow the principle of alternating forward and backward bending of the spine, as well as all other directions of spinal flexing (left, right, and everywhere in between) Also refers to doing exercises from unusual positions flip flopped from the usual. For example lying down doing cloud hands and cloud feet. Doing turtle while forward bending from standing.

invert and subvert

invert: instead of looking at a problem in a straightforward way, such as I want more passaddhi 5🌊, how do I get it? Use alternative inverted ways of approaching it, such as, what things am I doing wrong that block relaxation/passaddhi, and how can I avoid doing those things? subvert: that’s not an injunction to arbitrarily subvert authority. One should be careful and circumspect, but if authority or common wisdom is promulgating wrong views that cause harm, don’t be an accomplice to the crime. Or don’t be afraid to speak up to qualify or correct health advice that is harmful under certain conditions. For example, drink 8 glasses of water of day is bad advice if taken in an unqualified dogmatic rule. Someone who has a low salt diet and eats a lot of fruit, needs a lot less than 8 glasses, and someone living in a desert may need more.

rock and roll

1. see GST gorilla stick therapy, using foam rollers and pvc pipes to roll out the knots 2. crab shuffle squats: lots of ‘rocking’ on heels and toes and ‘rolling’ body in various angles to get all kinds of leg stretches with bent legs. Normally people think you can only get a good leg stretch with straightened legs, but that limits stretching to the parts of the leg that are already stretchy. If you want to stretch the stiff parts of the leg, crab shuffle squat, and corkscrew elevator will hit all kinds of spots on the legs that straight leg stretches will never hit.

Line 6: b.o.l.d. man w.a.k.m.

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b.o.l.d. man w.a.k.m. = blind one legged drowsy man wins ass kicking match Sounds like one legged one is in a serious competitive disadvantage, but this is superb way to develop taiji to the highest level

(b.)lind

practice taiji, qigong, internal martial arts with eyes closed, fully attend to kinaesthetic breath and energetic body experience, soft, magnetic gooey energy.

(o.)ne (l.)egged

the taiji principle of differentiating between solid and empty (how much weight bearing on each supporting leg), taking to its logical conclusion. the taiji forms generally don’t have that many moves where you can completely practice being 100% on one leg. Repulse monkey is one. so modify taiji forms to have a lot more 100% weight shifts, narrower stance, try to always be 100% on left or right leg. and doing some line drills and standing qigong drills with 100% one leg.

waist turning drills on one leg

such as the corkscrew arm swing squat drill, will really accelerate your taiji development. for sitting meditators, this will accelerate the opening and development of opening hips and loosening legs, because being 100% on one leg means the 100% of the other leg can be 100% relaxed and loosening decades of calcification from standing on two legs double weighted all the time and sedentary sitting with legs atrophying.

one legged man with 3 arms

in your one leg drills, think of yourself as a blind man with one leg and 3 arms (the 2nd leg is the 3rd arm). If you make progress, your 3rd arm/leg can be as soft, smooth, and full range of motion as your regular arm shoulder articulation. In other words, if your leg doesn’t feel like your arm, it’s because the butt, hips, etc, are calcified and tight from too much lack of range of motion ( the ‘free’ in line 1 always WASTE FREE).

(d.)rowsy man

Drowsy here does not mean actually drowsiness, fatigue, or lack of energy and mental alertness. It’s meant to convey that the ‘sung’/relaxation of taiji, the passadhi of jhana 5🌊, when it reaches it’s maximum limit, is straddling the point between exerting enough energy to maintain a shape, form, body posture, and the form collapsing. For example, if you were standing and decided to completely relax 100%, you would collapse on the ground like a rag doll and pee on yourself. But if you are training to find the maximum relaxation point before that point of collapse, using the most relaxed energy efficient method to maintain desired form/posture, then in the process of finding that point, you might sway like a drowsy person. So most people practicing taiji or an internal martial art, they prioritize getting the superficial details and appearance of the form correct, so the teacher doesn’t correct them or they don’t want to look incompetent in front of their classmates. But for someone shooting for jhana and maximum development of relaxation, then you prioritize pacification/relaxation and don’t mind occasionally look like a bumbling drowsy man while searching for maximum relaxation. This works in close conjunction with line 3 ‘aware but don’t care’. You don’t care if the superficial appearance of your form is not the most correct or prettiest – you value the PIE (precious internal energy) and jhana development. Superficial appearance details adds to much tension and kills your relaxation. So know your priorities.

(w.)ins (a)ss (k)icking (m)atch

There’s a saying that you don’t want to be the one legged man in an ass kicking contest, because you’d be at a serious competitive disadvantage. But If you’re a master of taiji and jhana, then the blind one legged man is a completely different story that defies conventional reality.

Line 7: 4️🦍 four gorilla truths and 🦍🎱 eight fold gorilla path

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4️🦍 four gorilla truths and 🦍🎱 eight fold gorilla path modulate, modify, multi-purpose, maximize Example: taiji set done fast for cardio and heat building. modify: modalities that don't work, put on hold. They can work later, you can inject the reject with some modification.

Line 8: always WASTE FREE FARMINNNG to FHILL UP with PIE

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optional addition to line 8 to memorize: If gorilla qigong is correct, you should feel smooth groove, at ease and pleased, see razzle dazzle

if everything done right, body empty, soft, warm, smooth, razzle dazzle means luminosity perception ASND 🌕🌟‍, energy sublimated into higher vibrational level ease and pleased = Pīti😁 and sukha🙂

always WASTE FREE FARMINNG mantra explained already in line 1 and 2

F.H.I.L.L.: Force, Heat, I = current of energy, Luminosity, Lucidity

For all 5 terms, see the glossary in SLUMP🌄👁

U.P.: Unlimited Potential

Refers to the fact that if you bake and eat a massive amount of PIE (precious internal energy) every moment of the day as much as possible, you will have unlimited potential to attain the 6ab ⚡☸ higher knowledges (most importantly, nirvana, and 5 mundane superpowers possible).

P.I.E.: Precious Internal Energy

see article: Essential Principles: and read sections on PIE and balancing 4 elements

☸ Lucid 24.org 🐘🐾‍