Welcome to the MIT Qigong Blog

Tuesday, July 31, 2012

Sifu Zopa Gyasto (Yun Hoi) interviews Coach Jim Roselando Jr.


Tuesday, July 24, 2012

Monday Night Qigong (July 23)

Minimal Effort-Maximum Results
Zhan Zhuang Qigong
Monday Night Schedule
5min Gathering Qi
10min Universal Post
5min Left Hun Yun
5min Right Hun Yun
5min Universal Post
5min Emei Leg Meridian Exercise
5min Gathering Qi

Monday, July 16, 2012

Qigong in the News: find the right kind of meditation

The right kind of meditation for you; Mantra, mindfulness, zen, and qigong visualization are different ways to relax

New research suggests you could be missing out on all the health benefits of meditation by simply starting out with a technique not well matched to your personal tastes.

NY Daily News : Wednesday, July 11, 2012, 11:32 AM

Did you give meditation a chance and decide it's not your cup of tea? New research suggests you could be missing out on all the health benefits of meditation by simply starting out with a technique not well matched to your personal tastes.

Adam Burke, director of San Francisco State University's Institute for Holistic Health Studies, suggests trying another method to see which one is best suited to you.

"If someone is exposed to a particular technique through the media or a health care provider, they might assume because it's popular, it's the best for everyone," he said. "But that's like saying because a pink dress or a blue sport coat is popular this year, it's going to look good on everybody. In truth, different people like different things."

Burke and colleagues recently conducted a study of college students new to meditation and their preferences among four meditation techniques -- mantra, mindfulness, zen, and qigong visualization.
The participants learned all four different techniques, with 31 percent rating mantra as their preferred choice and another 31 percent choosing mindfulness. However, 22 percent said zen was their favorite, and 15 percent voted for qigong. Participants who opted for mantra and mindfulness said they thought the techniques were easier to practice, more calming, and less complex.

Partly accounting for the differences in tastes, the researchers note, is age, with older participants opting for zen, while younger participants preferred mindfulness. The results of the study appear in the July 7 issue of the journal Explore: The Journal of Science and Healing.

Another type of mindfulness meditation known as integrative body-mind training (which focuses on breathing and posture awareness) has recently been a hot topic in the media with a new study that found that the technique can have a positive physical effect on the brain, boosting connectivity and efficiency. The study appears in the June issue of the journal Proceedings of the National Academy of Sciences.

Meditation shopping? While it may seem strange, it is perhaps the best approach to finding a technique that works for you, at least according to a new study from San Francisco State University's Institute for Holistic Health Studies.

Published on July 7 in the journal Explore: The Journal of Science and Healing, the findings reveal that by finding a form of meditation that works for you, you are less likely to quit. The result of sticking with it? Research-backed benefits of reduced stress, lower blood pressure, and help with addiction problems.

While meditation styles vary, you'll want a comfortable, quiet room, perhaps a cushion to sit on, and anywhere from five to 20 minutes for beginners.

Here are a few traditional seated meditation techniques used in the study that you may want to try:
Vipassana (or mindfulness) - This meditation dates back to the times of Gautama Buddha and translates to "seeing deeply." You can start out by breath awareness and then advance to stages of being mindful of your perceptions and thoughts at any time, regardless of what you are doing. Some people attend 10-day Vipassana retreats, or "bootcamps," to delve deeper into the practice.

Mantra - This style involves the repetition of a word, phrase, or sound, or repeatedly envisioning a specific image. In the San Francisco State University study, participants imagined a ball of light in the area of their heart. For sounds or words, basically every sound-vibration you can think of is a potential mantra, but one of the most popular ones is Om.

Zen - Zen is similar to mindfulness in its focus on presence of mind, but it involves a more general awareness, rather than a focus on something specific. The practice typically asks you to silently focus on breathing and posture with eyes open in a quiet place and to dismiss any thoughts that pop into your head, essentially "thinking nothing."

Qigong visualization - This Taoist practice utilizes several techniques to help restore health and balance to the body, including the Inner Smile, visualizing "smile-energy" penetrating your internal organs; Moon on Lake, visualizing the moon's reflection on a lake; and Holding Heaven in the Palm of Your Hand, imagining the energy of the galaxy in the palm of your hand. Other simpler techniques, such as those used in the study, involve imagining a beam of light running along the spine.


Or you can join us FOR FREE at MIT every Monday for soft natural Yiquan Qigong taught by Coach Jim Roselando from ApricotForestHall. All the benefits of meditation, yoga, and taiji in one simple exercise!! 

Tonight, we meet in the basement of the prestigious Kresge Auditorium from 7-8pm. See you there! To join our email list for updates on locations and special events, click here: http://mailman.mit.edu/mailman/listinfo/qigong

Wednesday, July 11, 2012

Free Qigong All Summer Long at MIT!!

MIT QIGONG with Coach Roselando
Every Monday Night: 7-8pm

7/16: Kresge Rehearsal Room A (Basement W16-033)
7/23: Coffeehouse Lounge (3rd Floor, MIT Student Center)
7/30: Coffeehouse Lounge (3rd Floor, MIT Student Center)
8/6: Kresge Rehearsal Room A (Basement W16-033)
8/13: Student Center (Rm 306)
8/20: Outdoors (TBD)
8/27: Outdoors (TBD)

Last Monday's Workout Routine:
5min Gathering Qi
5min Left Crane
5min Right Crane
5min Gathering Qi
10min Cow Post
10min Universal Post
5min Turning Cow
10min Leg Qi
5min Seal

Tuesday, July 10, 2012

Sit less, Stand more

Sit less, add more years to your life
The Times of India || 

Restricting the amount of time spent seated every day to less than 3 hours might boost the life expectancy of adults by an extra 2 years, a new study has revealed.

The findings also suggests that cutting down TV viewing to less than 2 hours every day might extend life by almost 1.4 years.

Numerous previous studies have linked extended periods spent sitting down and/or watching TV to poor health, such as diabetes and death from heart disease/stroke.

The researchers used data collected for the National Health and Nutrition Examination Survey (NHANES) for 2005/6 and 2009/10, to calculate the amount of time US adults spent watching TV and sitting down on a daily basis.

The scientists trawled the research database MEDLINE, looking for published studies on sitting time and deaths from all causes, and pooled the different relative risk data from the five relevant studies, involving almost 167,000 adults.

The database was then reanalysed, taking account of age and sex.

They combined these data and the NHANES figures to come up with a population attributable fraction (PAF) - an estimate of the theoretical effects of a risk factor at a population, rather than an individual level - to work out the number of deaths associated with time spent sitting down.

The PAFs for deaths from all causes linked to sitting time and TV viewing were 27 percent and 19 percent, respectively.

The results of life table analyses indicates that cutting the amount of time spent sitting down every day to under three hours would add an extra two years to life expectancy.

Similarly, restricting time spent watching TV to less than two hours daily would extend life expectancy by an extra 1.38 years.

The researchers emphasise that their analysis assumes a causal association rather than proving that there is one. But they point to the evidence showing the detrimental effect of a sedentary lifestyle on health.

And they also caution that their findings should not be interpreted as meaning that someone who leads a more sedentary lifestyle can expect to live two or 1.4 years less than someone who is more active.

"The results of this study indicate that extended sitting time and TV viewing may have the potential to reduce life expectancy in the USA," the Daily Mail quoted them as writing in their study.

"Given that the results from objective monitoring of sedentary time in NHANES has indicated that adults spend an average of 55% of their day engaged in sedentary pursuits, a significant shift in behaviour change at the population level is required to make demonstrable improvements in life expectancy," they concluded.

The research was published recently in the online journal BMJ Open.