Qigong Practice to Heal Yourself

Aloha Everyone,

When you practice Qigong, make sure that your body is relaxed.  Begin by relaxing your toe, ankle, and then move up to the lower abdomen and all the way to your shoulders and neck.  Maintain your vertical spine.  It helps to imagine a golden thread pulling your head all the way up to the heaven.

STEP 1:

1. Begin swinging and tapping one hand over the opposite shoulder to loosen up the shoulders
2. Swing your arms side by side by moving your dantien located at the lower abdomen  Make sure that your body is the one that is swinging your arms
3. Bring the swinging movement of your arms higher and imagine the Qi circling your body
4. Now gently rotate your neck to left imagining the Qi circling your neck.  Reverse direction.
5. Rotate your shoulders backward then forward imagining the Qi circling your shoulders
6. Place your hands on your waist thumbs facing forward, make large circle of the waist, reverse direction
7. Place your hands on your knees, circling the knee, reverse direction
8. Gently press your hands on your thighs and slowly move up letting your head come up last

STEP 2:

1. Scan your body beginning with your brain and all your organs.  Silently express your gratitude to your physical body.
2. Imagine physical self expanding.  Imagine that your individual cells are expanding.
3. Imagine that your internal energy is moving outward to the universe.  Continue to maintain your posture, your body relax and with steady inhalation and exhalation
4. Imagine the energy of your body merging with the energy of the Universe.

STEP 3:

1. Bring your hands up, elbows bent, above your head palms facing down, fingers and thumbs do not touch
2. Feel your Qi in your palms.  This is the energy of your body and the energy of the Universe.
3. Visualize this energy as being bright white light
4. Imagine the Qi in your palms warm and getting hotter
5. With steady and even motion, slowly push down your Qi mindful of your 7 Chakras (in Qigong, they are referred to as wheel)
6. Now let the bright white light going into your belly button and imagine the bright light illuminating all your wheels (chakras)
7. Bring your right hand on your Dantien, left hand on the back and circle your body 6 times one direction then reverse direction 6 times
8. Place your hands on your belly button, left hand over right and imagine your entire body filled with bright light

CONCLUSION:

Rub your palms briskly until they become hot.  Then place the hands on the area of your body that needs to be healed.

Qigong and A Healthy You

Aloha Everyone,

In our Kundalini Yoga and Meditation class for seniors, I often incorporate Qigong practices.  Qi is living energy.  All living things have that energy.  Qigong or alternative spelling of Chi Kung has been practiced and their ancient art of self-healing has been taught by masters in China for centuries.  Qigong is the powerful art and science that combines breathing, awareness, gentle, slow and fluid movement in meditation and healing.

In typical qigong practice, you will coordinate the breathing with slow and fluid repetitious movements to calm your mind.  This often includes visualizing the qi or energy going from the crown of your head throughout the entire body.

There are primarily four major classifications of Qigong:

·         Healing Qigong (Yi Gong). Healing Qigong (sometimes translated "Medical Qigong") is the preventive and self-healing aspect of Chinese medicine. .

·         External Qi Healing (Wai Qi Zhi Liao). Qigong includes a sophisticated system of health assessment and non-contact treatment called External Qi Healing (EQH). The healer learns to tap into a well of healing energy in nature and "funnel" it through his or her body. Unlike some purely intuitive systems, EQH includes exercises that increase sensitivity to energy fields and efficacy of treatment.

·         Sports Qigong (Wu Gong). In sports and martial arts, Qigong is the key to strength, stamina, coordination, speed, flexibility, balance, and resistance to injury. Qigong exercises can improve performance in any sport, improving the golf drive, tackling ability in football, accuracy in tennis, and stamina in swimming.

·         Spiritual Qigong (Fo Gong, Tao Gong). As a spiritual discipline, Qigong leads to self-awareness, tranquility, and harmony with nature. The spiritual aspect of Qigong evolved from Taoism and Buddhism.

BENEFITS OF QIGONG and T’ai Chi

Decreased stress and anxiety

Increased aerobic capacity

Increased energy and stamina

Increased flexibility, balance and agility thus reduce risk of falls in seniors

Increased muscle strength

Improve sleep

Enhance the immune system

Lowers cholesterol levels and blood pressure

Improve joint pain

QIGONG OR T-AI CHI CLASSES

Although you could rent or purchase videos and books or find numerous postings on YouTube, consider seeking guidance from a qualified instructor to gain the full benefits and learn proper techniques. Many community centers offer classes.  To find a class near you, contact local fitness centers, health clubs, hospitals and senior centers. Tai Chi and Qigong instructors do not have to be licensed or attend a standard training program. Therefore be sure to ask about the instructor's training and experience, and get recommendations if you feel more comfortable.

Tai Chi or Qigong instructor can teach you specific positions and how to regulate your breathing. The instructor can also teach you how to practice safely taking notes of your past or present injuries, chronic conditions, or balance or coordination problems.  One normally practices T'ai chi or Qigong with a group in outdoor setting like a park.  This also provides important social aspect and support system especially for seniors.

Enjoy and good health to you all.

Cathi

Beginner's Guide to Walking Meditation

Aloha Everyone,

Walking is something we do without thinking about it.  Most of us take it for granted our ability to walk.  We usually get up in the morning, get out of our bed and we walk.  It may be just around the house or to our car to drive somewhere but for some of us we go for a walk for sheer enjoyment and as a part of our daily exercise routine. 

There are four body postures of meditation including standing, walking, sitting and

lying on the side  Today we will concentrate on Walking and Lying Meditation.

WALKING MEDITATION

Walking Meditation is often done concurrently with sitting meditation, for example, every 30 minutes interval, you can take a 5 minutes break to walk to stretch the legs and loosen your body.

Walking Meditation may be practiced indoors or outdoors.

Best time of the day – early morning before sun rise as the sky is beginning to get light or about an hour before the sun sets.

Pace – once you set your speed, try to maintain the same pace throughout your walk.

Movement – heel, toe, heel toe.  For additional benefit of balancing, walk slowly so that your weight is on one foot then the other.  Try to keep your head steady at a same plane as if you are gliding.

Eyes – keep them open, head lifted, eyes looking on the ground about 10 to 12 feet ahead of you.

If done in indoors, walk in a circle or pace back and forth

Method

-              Your body is relaxed, arms and hands relax by your side, hold your head up,  elongate your spine and begin walking, heel toe, heel toe

-             Pay attention to the sensation on the soles of your feet as it contact the ground

-              Now pay attention to your surrounding with your eyes.  Observe them closely and imagine how 3 years old would view them as if the child is seeing them for the first time in his or her young life.

-              Now also pay attention to the sounds you hear.  Do not come up with your opinions whether it is a pleasant sound or disturbing sound.  Just listen without judgment or trying to figure out its source.

-             Now also pay attention to the sensations on your skin, on the soles of your feet.

If it’s sunny, feel the heat from the sun.  If it’s raining, feel the wetness on your skin.  On windy day, just enjoy the wind’s energy.

-                  Now add smell to your observation.  Do not come up with your opinions whether it is a pleasant or unpleasant smell.  Just notice without judgment or trying to figure out its source.

-                  Remember to be fully aware of your body, and be mindful of your surroundings; empty your mind of thoughts and you will get a full benefit of the walking meditation.

Benefits:

Helps generate a lot of mental energy to help concentration.

Helps your body heal of physical injuries such as back, neck shoulder and knee.

Reduce anxiety and stress.

Lying on the side Meditation

You might have seen small carved statue or painting of the Buddha meditating on his side.  This meditation pose is practiced by Buddhist monks and mentioned in Dao Yin training.

As in any meditation practice, set aside a quiet, designated place to practice.  Turn off your cell phone and be sure that you allocate at least 20 minutes for each practice.  Have mattress or cushion under the whole body.

Method:

-             Lie on your right side with left arm resting on top of the body.

-             Rest your right elbow on the floor with the hand supporting the head.

If the right hand begins to feel discomfort, slight shifting of position may help.

-             May tuck a cushion under your right armpit or place it upper chest to relieve some of your body weight

-             Both knees are bent slightly but the left knee is little more bent then the right to alleviate any pressure.

Caution:         Do not over do.  If you begin to feel pain, stop, stretch and resume your pose.

Not recommended if you have neck problems.         

Benefits:

You will experience peace and tranquility.

Helps generate mental clarity, improves brain function.

Helps relieve stress and heal your body.

Don’t expect to master meditation techniques over night.  Master Yogi and Meditation Guru Anmol Mehta teach us that it takes dedication and years of practice to master meditation. So don’t look for immediate results. Enjoy these simple but powerful meditation techniques and be healthy and live a joyful and compassionate life!

Namaste -- Cathi

Tai Chi - New England Journal of Medicine Study

Aloha Everyone,

 

In our healthy life style class I try to share with you my knowledge of yoga ( focus is on Kundalini yoga), meditation, t’ai chi, quigong and daoyin.  In our class last week, I spoke on subject of  Meditation Techniques, Types and Practice and I mentioned that yoga asnas, walking, dance and martial arts are classified among Body Meditation Technique.

 

According to the study published in the New England Journal of Medicine, practicing  t’ai chi, a Chinese martial art may help alleviate Parkinson’s symptoms by improving with balance and fall prevention. The study was conducted by scientists from the Oregon Research Institute who, compared three different types of mediation in the study. T’ai chi was practiced by the Group 1, the Group 2 were assigned to do the resistance training and the Group 3 did physical stretches.  The study called for all 3 groups to do twice a week session for an hour each time.

 

At the end of the 24 weeks of monitoring, the research team concluded that Group 1, who practiced tai chi had improved strength, balance, reach, and control of movement.  The Group 2, people in the resistance training showed some but not a very significant improvements.  The research team also noted that Group 1, the tai chi and Group 2, the resistance training both experienced fewer falls than the group that did stretching exercises for 24 weeks.

 

Falls are common causes of serious injuries for seniors. One out of every three people over 65 falls every year in the U.S. And that accidental fall could be fatal. In 1995, a fall was fatal to nearly 8,000 Americans over 65. Another study in Age Ageing demonstrated that tai chi can improve balance and perception in visually impaired adults over 70. Tai chi has also been proven to be effective for pain management and may also ease pain in fibromyalgia sufferers. Another study showed that tai chi can be effective for managing lower back pain.

Namaste — Cathi