Monday Night Qigong 3/4/13

Monday, March 4, 2013

22 Standing

Warm-up 

5min Gathering

5min Left Hun Yun

5min Right Hun Yun

10min Left Shi Li 

10min Right Shi Li

10min Natural Post

5min Gathering

Seal/Wash

You and Your Qi

by Adam Wallace
Qi Magazine - Issue 87
Summer 2008

Your Qi is your life. Abundant Qi ensures good health and vitality, speedy recovery from illness, and quality of life. Deficient Qi spells listlessness and illness, and no Qi means death, literally.

When your Qi is full you feel comfortable inside, no matter the weather. On extremely cold days you may feel the temperature on the surface of the skin, but inside you will feel warm, so the extremities and joints do not suffer. When Qi is deficient, you can even feel cold internally on warm days. This is why the elderly fear winter especially.

Your Qi level is directly related to how you see the world and respond to it. When your Qi is full and stable you will feel balanced, vibrant and confident, with a deep sense of peace and harmony. Mental clarity, wisdom,  and mood all depend on the Qi level, so when Qi is low you will not only feel physically weak, vulnerable and insecure, but also become cantankerous, melancholy, anxious or fearful and suffer negative and confused thinking. When Qi is unstable you may experience severe mood swings, become easily enraged, or suffer manic depression (bi-polar disorder).

Many people suffer heart attacks or strokes because they are not sensitive to their Qi or do not know how to control it through regulating the breath. The attack often occurs when the body is stressed and the mind is preoccupied or ‘out of the body’. Qigong regulates and balances Qi with the mind and breath and so prevents Qi becoming overstimulated and stuck. I would wager that no one has nor ever will suffer a stroke or heart attack during their Qigong practice as they are mindful of the internal body. If they practice every day (especially twice or more), they need never worry as the effects of training last for many hours, so regularity maintains order.

Many people today complain of having no energy. They work, come home, collapse and repeat this day-in and day-out. They run themselves into the ground, literally. The way we feel, in general, is a reliable barometer for what is going on internally. Before we become seriously ill, we will generally feel an overall sense of malaise. This is a warning signal. Over time, if nothing is done to remedy the situation, we then become fatigued, burned out and run down. When Qi level is weak the immune system too is weak. So when fatigued, sickness invariably follows. Then comes the enforced rest at home or in hospital and the ubiquitous medication that must be taken until the last days of life. Medications interfere with Qi but the average person taking these medicines can be too disconnected from his body to even notice.

Your Qi level, as it is at this very moment, is the result of your parents’ combined Qi (the good and the bad), together with that gained since birth, from food, water, air and exercise/rest. (The more you exercise the body with breathing fresh air and relaxation, and without exhausting it, the more it recharges, just like a car battery.) So you can take the Qi your parents gave you, use it wisely to go beyond life expectancy or you can squander it hastily.

Everything we do in life uses Qi, so we must spend it wisely. Eating the wrong food, in large amounts, uses a lot of Qi for digestion and this results in the feeling of heaviness and sleepiness. Even breathing can waste Qi unnecessarily when it is not natural. Reading, especially at the computer, uses our Qi and weakens our vision, so it is important to take frequent short breaks in order to let the eyes recover and avoid eyestrain. Many men complain of exhaustion and their doctors cannot diagnose the problem, but Chinese medical doctors would be able to detect that they have weakened kidney Qi through immoderate sexual intercourse. People complain of symptoms but remain unwilling to restore balance themselves by making necessary recommended lifestyle changes, especially if it involves depriving themselves of pleasure.

Many patients today undergoing chemotherapy use Qigong and/or Chinese medicine to help remedy the symptoms of treatment (aching muscles and coldness in the bones) instead of using Qigong as the primary treatment. During the days they practice they feel better because their Qi level has been elevated but after the ensuing chemotherapy session they feel terrible as the treatment damages the kidneys and erases all the good Qi cultivated from practice. So, the patient takes one step forward and three steps back. No matter what the illness may be, the only way to truly recover is to bring up the Qi level so the body has sufficient Qi to combat and overcome the illness. When the Qi is not strong enough, illness gains ascendancy and ultimately triumphs, resulting in a weakened state of health or death.

The factors that determine our Qi are (mostly) under our direct control. Therefore, largely, our lives are the result of our choices.

Mentally Fit in the New Year

By CHELCEY ADAMI
Link to original article

People often forget to exercise the most important part of their body, their brain. Valley resident Maria Elena Marcello has been practicing yoga, reiki, tai chi and kung fu for years and also teaches tai chi in the city of Imperial’s recreation department. She said these activities not only provide physical exercise but also mental exercise, helping with one’s cognitive abilities and preventing issues such as Alzheimer’s.
“The No. 1 sicknesses are produced by stress so you have to really try to calm down and calm your mind,” she said.

Marcello enjoys the kung fu for the cardio-aspect but makes sure to balance it out with the more relaxing activities such as yoga.

“It’s gentle movements and believe it or not, it strengthens your body, tones your muscles. You’ll lose weight and you enjoy it because it brings you peace,” she said. “Tai chi is a good beginning for anyone making a resolution to be healthier in the New Year. You have to balance hard exercises with soft exercises.”

She added that activities such as yoga and tai chi can be practiced by people of any age. "If you don’t want to try something like that, just go for a walk," Marcello said. "Just enjoy your surroundings, look at the trees, look at the flowers, just try to relax. You have to be trying to be healthy in all aspects of your life.”

"Even if in office all day, one can take five to 10 minute to relax and mediate," she added. "Just close your eyes and relax your body, try not to focus on anything, your mind, and then continue with your work."

Ken Cohen is a worldwide renowned health educator, Qigong Master, practitioner of indigenous medicine, speaker and author. Qigong are ancient Chinese exercises, breathing techniques and meditations “used to create a full supply and smooth flow of Qi which means ‘life force,’” that serve as a complimentary medicine.

“Stagnation equals disease whether physical, mental or spiritual. We’re meant to be in a state of flow and connection,” Cohen said.

"While it’s not meant to cure every disease, it can be a powerful complimentary medicine to mainstream practices. If someone is in distress due to a relationship, life circumstances or more, then they are more likely to become ill," Cohen added.

“There’s no question that the mind communicates with the body,” he said. “If we can exercise more control over the mind, we can lessen the stresses that cause disease.”
It’s important to remember that while focusing on mental health is key, it doesn’t take the place of the physical exercise. “Some people make the mistake of thinking ‘I’m doing tai chi and don’t need to do more,’” he said. “We want both the external strength but we also want internal, or metabolic, strength.”

When taking personal control of one’s responses to outside influences, such as pollution and its corresponding breathing health issues, Qigong can be particularly beneficial.

“To the extent that you can’t control the external environmental, it becomes more important to control the internal environment,” Cohen said.

Staff Writer Chelcey Adami can be reached at 760-337-3452 or cadami@ivpressonline.com

Contribute to our Global Standing Gallery!

MIT QIGONG GLOBAL STANDING GALLERY
Send your pictures to: qi@mit.edu

Thank you to all of our readers who have shared their Qigong practice from around the world!! Traveling this summer? Please send pictures of your favorite Qigong pose from an exotic location! Or send us a picture from your favorite peaceful local practice spot! Most recent additions to our gallery are from Pondicherry, India and the Roof of Africa, Ethiopa (seen below).

Sean || Ethiopia

"The definite highlight was our second night, where we made camp at this kind of sun-burnt alpine plain, at around 3600m. I can't imagine a more Dali-esque landscape: smooth hills covered in short, dry yellow grass; the occasional rocky outcrop, a few lonely cacti standing watch - right down to the occasional skinny horse grazing at dead grass, ribs showing. And looking beyond all this, mountains descending to the horizon below. Then began an epic march up to the yellow hills overlooking our campsite. But the crowning moment was unquestionably making it to the other side of the mountain top, revealing a biblical view of the canyons and mountains below. Yes! This was the opportunity I had been waiting for!  The sun was setting; the sky a rarefied azure; no sound but for mountain winds. On this peak - literally the roof of Africa - I stood and watched the sun set on the cradle of humanity as if from above. A single eagle soared above the sun, effortlessly gliding on ethereal thermals. I felt I needed to be on my knees, paying silent homage to the scene." 

Qigong Benefits Immune Function in Cancer Patients

By Lynne Eldridge MD, About.com Guide   February 9, 2012
Original Article: http://lungcancer.about.com/b/2012/02/09/qigong-benefits-immune-function-in-cancer-patients.htm

Qigong, a Chinese practice that involves meditation, breathing, and gentle movements, is increasingly being used for people living with cancer.

As an "alternative" practice, it is used to help people cope with the symptoms of cancer rather than treat cancer. But a new study shows that it may do more than help with pain and fatigue.

Researchers took a look at all studies published on qigong to date. In total, this included 23 studies that, depending on the study, looked at the physical, psychosocial, and biomedical outcomes of people with cancer who practiced qigong.

They found that people treated with qigong, along with traditional therapies to treat cancer, had a significant improvement in their immune function.

It's another step to say whether or not having improved immune function can make a difference in survival rates with cancer. But we do know that the immune system plays a huge role in eliminating cancer cells that are present in the body. Hopefully further research will take a good look at this.

Check out the additional benefits qigong may have for people living with cancer. The research I did in writing this article got me started with doing qigong myself!

• The Benefits of Qigong for People With Cancer

And More About Qigong and Health:

• All About Qigong for Health 

Chan, C. et al. A systematic review of the effectiveness of qigong exercise in supportive cancer care. Supportive Care in Cancer. 2012. DOI: 10.1007/s00520-011-1378-3. Published Online 19 January 2012.

Daoist Wisdom for Healthy Living

Qi Magazine || Issue 60 || April 2002

By Adam Wallace

Qigong training not only encompasses breathing, movement, and meditation but should also include basic knowledge of Chinese medical theory and philosophy. ‘Dao De Jing’, written by Laozi over 2,400 years ago, is a source of wisdom, which when applied becomes high level Qigong skill.

 The following is merely a sampling together with some personal comments for clarification. 

“When a person is born he is soft and supple. 

When he dies he is stiff and hard. 

All things are soft and tender at birth and at death they are withered and dry”.  

When the body and mind are relaxed and soft the Qi flows properly which is essential to health. A stiff body is caused by straining while working or exercising and a stressful mental state. Gentle movement and remaining mentally flexible aids longevity. 

“In concentrating the Qi to achieve flexibility can you be like a baby?”

In the womb babies breathe from the Dantian, which stores Qi. Breathing with the lungs uses Qi. Dantian breathing saves much biophysical energy, which is then converted to True Qi, and serves as an internal massage for the vital organs. 

“Do not swerve from your innate nature and return to the state of infancy”. 

The newly born are pure of mind, without passions or ambitions, etc, and can let go of their emotions. They cry and quickly forget. As adults we internalise our problems, which affects our Qi and health. Meditation is the tool to enable us to return to the peaceful state of infancy and transcend our emotions. 

“A tall tree grows from a tiny sprout. 

A tower begins from the earth up. 

A journey starts with a single step”.

Everything grows from small to big. This is the way of nature. It is a mistake to rush the natural process. Businesses collapse because owners miss this principle and expand too quickly. Qigong practice is no exception - to rush or take short cuts can be disastrous. With regards to illness, listen to your body and catch any problem when it is still small and has not become too big to control. Better still, practise Qigong and prevent disease altogether. 

“If your hallis filled with gold and jade, it cannot be protected. 

If you are wealthy and honoured, pride follows, which can attract mistakes and misfortune. 

When the work is done retire; this is the Dao of heaven”. 

Many people are obsessed with collecting valuables. The more belongings you acquire, the more responsibilities and worries you have. In the end, you no longer possess the valuables, they possess you. Throughout life, we need to let go of our attachments so that we can truly be free. This includes our emotional baggage. 

“No disaster is greater than not knowing what is sufficient. 

No crime is greater than avarice. 

One who knows sufficiency will always have enough and avoid danger”. 

Desire is a disease. The more you accumulate the more you want. ‘What is a rich person? Someone who has everything he or she needs. If your needs are few and you have everything you could want, then you are richer than the person who has has financial wealth but is never satisfied. 

“The five colours cause blindness. 

The five tones cause deafness. 

The five flavours cause the inability to taste. 

Racing about on horseback and hunting cause madness”. 

Overexposure to visual stimulation i.e television, computers etc. expends Qi and damages eyesight. When the eyes are tired rest them or meditate. Constantly listening to loud music impairs the hearing. Those who move to the countryside from the city and find the quietude disturbing have already lost their balance with nature. Choose specific times in the day for silent contemplation. Perpetually eating rich or spicy food damages the palate’s ability to distinguish flavours. Those addicted to high-speed thrills and dangerous situations who only feel ‘alive’ when adrenaline is pumping have also lost balance. 

“Rare commodities cause mankind to do wrong, 

so the Sage concerns himself with his abdomen and not his eyes”.

Gold and rare jewels may seem substantial and worthwhile possessions but you cannot take them with you after you die so they are ultimately worthless. Dantian Qi, on the other hand, may appear intangible but it is more real and valuable as it cultivates your health and spirit, and bestows longevity. The eyes generally look outwards and we are tempted by what we see. Hence, it is beneficial to routinely shut the eyes and look inwards. Sometimes the blind perceive more than the sighted. 

“What is dearer, fame or health? 

What is more valuable, health or wealth?”

Everyone should ask themselves this question. You cannot enjoy your wealth or fame in sickness. Health is also the only factor over which you have complete control.

The Benefits of Group Qigong Practice

By Michael Tse (Founder of Qi Magazine)

If you have ever been to my seminars or classes, you would have noticed that we all gather together at the end in a large circle to do meditation together. People will often comment afterwards that the energy was very strong, stronger than when they meditate at home on their own.

Of course, when people gather and work together towards the same goal, there is a sense of harmony that will develop. There will also develop a strong sense of community. This is very important when studying because there are times when you will come to a plateau and it may seem you are not making progress. It is easy at these times to get discouraged and maybe even want to give up. However, if you have made friends with those in your class and also find that others have gone through the same problem, then it is easier to overcome it because of their support.

In relation to meditation, when we are doing together as a group, you have a different mind set. You do not really have the luxury of thinking about stopping your meditation to go do the dishes or call a friend. So your mind is more concentrated. Even if you feel uncomfortable, bored or agitated, you hang in there because to not do so would draw attention to yourself. It is easier just to stay and eventually, you may even find your boredom and agitation just slips away without you noticing. So practising in a group can help you push yourself a little harder and achieve more than you thought you could.

When you practise meditation one on one with someone, it is more personal because you are opening yourself to them both consciously and unconsciously. However, practising alone is good and also necessary. If you always rely on a group for lifting and developing your energy, then your level of development will be limited.

In regard to there being a special Qigong form for practising as a group, itis not necessary. Any form or set ofexercises can be done as group, either with a teacher leading or everyonepractising their own things in the sameroom. The feeling and results will bedifferent in each case, both for the teacherand the student.

Not everyone can be in a situationthat they have a teacher and class topractise. They have the harder roadbecause they arewalking that road alone.If you go to a movie, I think most people would prefer to go with a friend than on their own as it is good to be able to share the experience with someone. That does not mean that if you do go to a movie on your own that you cannot enjoy it. Maybe you will even find it better as you do not have to worry whether or not your friend likes it or what row you should sit in. You can please yourself.

When you practise on your own, you can go to the place you like best and do the forms you want, in the order you want and you can meditate for as long as ou wish. Unlike in a class which is more structured. If you can have both situations, that is good, but it is more structured. It is most important to develop to the best of your ability in whatever field you happened to have been planted.

Yours sincerely,

Michael Tse

Qi Matters

The Four Stages of Life

By Adam Wallace

Qi Magazine | Issue 50 | Aug2000

There is only one certainty in life and that is unequivocally everythingmust die. Life and death is a continuous cycle, like night following day. The question is how and when will we die. Will it be natural or premature? Will it be sudden and peaceful or slow and painful?

We all pass through four stages in life which correspond to spring, summer, autumn (fall) and winter. The first stage in life is known as the ‘Child Body’. Children possess a tremendous source of Qi which can manifest itself in hyperactivity, restlessness - constantly running about, and rebelling against sleep, even when their bodies are tired. Many children possess a fairly developed ‘sixth sense’ or ‘potential’ due to their abundant Qi resources and pure minds. They may see the ‘colours of Qi’ and possess sharp intuition but sadly in most cases the parents quash these genuine experiences as imaginings so this potential is often foregone and generally remains underdeveloped.

Around puberty there are many changes internally and Qi begins to leak naturally from the body. This is known as the ‘Leaking Body’ stage. The individualis not yet aware of this as his body is creating Qi faster than it can be expended. He possesses youthful vigour, does not tire easily, and heals rapidly. This is why professional athletes are at their peak of fitness during this phase of life. The downside of this is that the individual lacks self-awareness and does not know his limitations. He feels invincible which can lead to trouble. This stage of life begins in the teens and generally ends around the thirties. In most instances if there was any ‘special’ ability it becomes lost due to a variety of factors. Firstly sexual energy is being created. The Qi behind this powerful driving force fortifies the internal body and develops the ‘potential’ if stored, but at this age it is not understood or controlled, and is easily squandered. Also the mind becomes blocked by other distractions including budding ambitions, desires, and peer pressures, etc.

During the ‘Broken Body’ stage the individual becomes more aware of his body - a certain sluggishness, and aches and pains. The body tires more easily and is more susceptible to illness as the body’s internal systems are working with less efficiency. It also takes somewhat longer to recover from illnesses and injury than before. This stage is generally from the thirties to the fifties, or sixties. On top of the gradual physical decline, the individual also has to deal with increased pressures and responsibilities, and mid-life crises.

The ultimate stage in life is the ‘Decaying Body’. Kidney Qi is weaker so there is general fatigue, sensitivity to cold weather, poorer memory, eyesight and hearing, teeth and hair fall out, and the bones become brittle (so the body can be easily injured in falls), and recovery time is much longer. The body is more prone to senile diseases such as lumbago, arthritis, bronchitis, hypertension, etc.

For the average person this cycle of life is inescapable except in unnatural or accidental death. There is no fixed age at which you pass through any given stage. It depends wholly on your Qi; Prenatal Qi (inherited from parents) and Postnatal Qi (acquired from food, water, and rest, but especially Qigong and meditation). So through the practice of Qigong and correct living, this process can be delayed and senility prevented as a youthful body is forged. Through your parents’ genes you are allotted a certain number of years of life - it is up to you how you use them.

You are as young as you look and this is wholly dependent on the condition of the internal body. If at the age of thirty you appear fifty, then you possess the internal organs and Qi of a fifty year old. Premature ageing is caused by using your Life Qi too quickly. It is the result of stress, emotional problems for extended periods of time, and excess negative Qi in the body from the build-up of toxins caused by consumption of alcohol, tobacco, drugs, and a diet of fatty foods with additives, lack of exercise, inadequate rest, and poor quality sleep.

Why practise Qigong if we are going to die anyway? We can either passively accept fate (even accelerating our own demise) or actively prolong the four stages of life to reach and enjoy oldage in sound physical health with mental faculties intact and pass away peacefully when the time is right. Which would you prefer?

Qigong Sutras

Qi for Life: How to Qigong

By David Cowan

1. Feet Touch the Earth…

How to: Begin by distributing your weight to the front at 70/30 with 70% of your weight on the balls of both feet and 30% on the heels. Slightly flatten down the arches of both feet and press (K1) Bubbling Well points firmly against the ground. Now relax your knees and sink your weight into both heels while maintaining pressure on your big toes. Continue to adjust your posture on the centerline—left/right and front/back—until your weight is 50/50. Push the earth down and feel as if your feet are deeply rooted in the ground. Relax. Do not lean back. Imagine that Earth Qi flows unimpeded upward through both legs and flows into the Lower Dan Tian.

2. Head as if Suspended from Above…

How to: Imagine being gently “pulled up” by an imaginary string that is attached to the crown of your head. Feel yourself “hang down” from your head and allow your spine to lengthen upward one vertebra at a time. Consciously breathe-out while releasing any pressure or tension that limits circulation to your spine. Feel yourself relax each vertebral disc. Adjust your posture until it balanced along your anatomical center-line. Feel for a soft inner-sensation of floating as if your head was literally suspended from above and your while your body was effortlessly hanging down from the skull.

3. Relax Low Back…

How to: With feet now grounded and head on top, allow the lumbar spine at the level of L2 / L3 to move backwards approximately 1-3 inches. Release all tension in the muscles of the low back.

4. Knees are Bent…

How to: Soften and relax the knees without squatting down. Unlock but do not bend the knees. The knee caps should move approximately 1-2 inches forward and soften the back of the knee. Imagine your knees are buoyant springs.

5. Tailbone Points to the Ground…

How to: Slightly rock the pelvis back approximately 10 degrees until the tailbone points towards the ground. Imagine your tailbone is very long and can reach the ground. Let this imaginary tailbone form serve as the third leg of a tripod. Slightly raise the Hui Yin point by gently contracting the muscles of the pubocoxigeal region (a Kegel-exercise).

6. Fold the Kwa…

How to: The “Kwa” refers to the Bilateral Inguinal Creases of the groin region. To fold the Kwa, engage the abdominal muscles and slightly tip the pelvis up at the point of the Pubic Symphysis in order to properly balance the pelvis and lumbar spine. Have a feeling of rolling the thighs slightly inward at the same time and allow yourself to rest more deeply on the imaginary tripod formed by the feet and tailbone (Kangaroo Tail).

7. Sitting but Not Sitting…

How to: While relaxing all the muscles of the feet, legs, pelvis, low back, spine, torso and abdomen, and with tailbone pointing towards the ground, fold the Kwa and change the angle of the pelvis as if in the act of sitting down. Rest in this poised state as if sitting comfortably on your “kangaroo tail.” Flatten the natural lumbar curve by slightly moving the Mingmen area slightly backwards 1-2 inches. Relax and balance the spine, neck, and shoulders. Release all muscle tension in the legs and back as if “sitting but not sitting.”

8. Tongue Touches Upper Palate…

How to: Place the tip of your tongue lightly but firmly against the roof of your mouth at the meeting point of the hard and soft palate.

9. Drop Shoulders…

How to: Using the muscles of the ribcage and torso gently pull down the shoulders and relax all tension in the neck.

10. Go Out In Six Directions…

How to: Imagine your body expanding towards the horizon in all directions: Up, Down, Front, Back, Left, and Right. Feel the expansion of your personal energy moving in all directions to connect with the Blue Sky. Continue moving outwards until the earth feels like a small ball resting in the center of your body (Lower Dan Tian).