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.

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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

Qi: One Energy - Two Expressions (3 of 3)

Qi Magazine - September 2007
By Adrian Chan-Whyles, PhD
http://www.chandao.co.uk/

Internal Force

Internal force - or that force which is cultivated and produced in the internal martial arts of China (Xingyi, Bagua and Taijiquan, etc.), has its basis (like external force) in the philosophy of ancient Chinese medicine and the science of Qi. Simply stated, internal force is that power which is produced within and around the bone.

The musculature, in this instance, becomes secondary as it is no longer required/used as a prime producer of energy but continues to fulfill its function for defense and mobility. Internal power generation is essentially dependent upon postural alignment. The basic Qigong exercise for the development of alignment trains both the body and mind. The bones must be anatomically placed so that they 'sit' squarely upon one another. The shoulder girdle sits squarely over the pelvic girdle and the pelvic girdle sits squarely over the ankles and heels. 

The hips and connected to the shoulders by a naturally 'S' shaped spine and connected to the feet by slightly springy knees. The feet are approximately shoulder width apart and the head sits squarely on the shoulders with the back of the neck extended and the chin tilted slightly forward. The mind focuses upon full, deep breathing, utilizing the full lung capacity. For this to occur, muscular tension in the torso and chest (which prevents full deep breathing) must be relaxed. Initially, tension is relaxed with the focus of the mind upon the tense area. 

Tension is acknowledged with the inward breath, and literally expelled from the muscle with the outward breath. An aligned posture does not require muscular tension to stay in place. With deep, full breathing, the heart beat slows down whilst having more oxygen available per breath, per beat of the heart. Tension would normally prevent oxygen transference around the body - but when tension is relaxed, oxygen and energy may flow freely.

When the skeleton is aligned, gravity acts upon the body mass - creating body weight which is pulled downward into the ground. The unhindered body weight travels downward through the center of the bone gently massaging the bone marrow. The bodyweight hits the ground - thus 'rooting' the practitioner like a tree. In this state, it is difficult for an external force to move the body. As the weight hits the ground, an opposite and equal rebound force is created, that travels back up the body, through the bone marrow, again massaging the bone marrow in the opposite direction.

This gentle massaging of the bone marrow, ensures that the bone is both robust and yet flexible, two essential components of a healthy bone structure. Over time the bones toughen. At this point it must be pointed out that an aligned posture is a rounded posture. The bones of the legs, torso and arms assume a rounded posture that forms what is known as 'Internal Iron Vest.' The rounded posture absorbs, deflects and reflects incoming power. As a blow strikes the aligned posture, the incoming power is automatically reflected back into the attacking limb, causing damage to that limb at the point of contact. With the concentration of the mind through deep breathing and postural alignment, the mind brought to a single point - concentrating and relaxing the energy of the mind. As the intellect relaxes, the intuition comes to the forefront and is experienced as an expansion of awareness that goes beyond the physical limitations of the body. Over the years, this expansion deepens and matures - this is Qigong of the mind. 

From this still position, the rudiments of internal power are both acquired and cultivated. The next stage is to be able to maintain and produce internal power whilst moving the physical body around through time and space. The structure of the sequential forms of the internal arts exist to exercise and manifest this internal force whilst on the move. 

The rebounding, upward force is used to emit energy from the center of the body outwards, whilst the dropping body weight force is used to absorb incoming power. As this force is not dependent upon the rules of muscular power immense force can be produced with virtually no movement as gravity is at work regardless as to whether one is moving or not. No single muscle group can produce the same amount of force created by the bodyweight. Also, muscles tire and need resting, whereas internal force is constant and never grows tired. On a genetic level, human beings are programmed to see muscular movement and prepare to counter it. However, the ability to produce substantial force with virtually no muscular involvement by-passes the natural human instinct for survival. An internal master literally exists and moves within a perceptual gap. If one is not of equal development, then it is very difficult fo confront and counter the internal.

Align Yourself with Nature: Let the Qi Flow

Alex Tuggle: http://www.holistic-back-relief.com/qi.html

Qi is the Basic Unit of all Life and Matter. Qi. Prana. Electrons, protons and neutrons. Prana is sanskrit for 'breath of life'. Qi is the Chinese word for the energetic composition of the Universe. Electrons, protons, and neutrons are the building blocks of all of the elements in the Periodic table which are thought to be the building blocks of all matter in the Universe.

These three separate concepts of reality are actually all describing the same phenomenon, just with a different focus due to their unique idea of how the world works. Ancient Chinese Taoist philosophers believed that everything in the universe is composed of, penetrated by, and connected by Qi. Qi is the basic medium for all physical form and function in the universe. Physical objects and life forms are just condensed forms of Qi, while gases and air and energy are less dense forms of Qi.

Einstein came up with an equation that describes this phenomenon precisely : E = MC2 

This equation states that all matter (M) is a form of energy (E). Without wood, there would be no fire. The application of intense heat to the block of wood allows the energy or Qi to be extracted from it in the form of light and heat which is dispersed into the air with smoke, leaving behind the empty husk of ash which is now depleted of most of its Qi.

So Qi is both visible in the form of matter, and invisible in the form of energy. We have come to believe in all sorts of things that are invisible to the human eye such as radio waves, microwaves, wireless internet, the stuff that makes your remote control work. So why not believe that there is this energy that runs through your body with your blood, sweat and tears that keeps everything flowing and functioning properly.

All thoughts, emotions, dreams and actions resonate outwardly into our surroundings and then a corresponding energy is reflected back to us to help us see ourselves more clearly. All of these thought and emotional frequencies are forms of Qi.

How to heal with Qi
Since Qi is the energetic flow of chemicals, nutrients, emotions, thoughts and consciousness, if we can become aware of its subtle vibration in our bodies and in our environment, we can learn to harmonize our own energy with our surroundings to reduce stress and anxiety, which will in turn promote health and wellness.

"When Qi stagnates, disease will arise."

Qi must always remain flowing. Never stopping or binding. This will cause poor circulation, high blood pressure, pain, and muscle tension. Chronic Qi stagnation can lead to even more serious diseases such as Liver diseases, Irritable Bowel syndrome, cancer, fibromyalgia, and on and on.

That is why we must always keep our bodily Qi flowing. There are simple Qigong exercises that are designed to keep our Qi flowing smoothly, therefore our health and vitality improves accordingly. After some practice (weekly practice for several months to a year) your body will feel much lighter and looser because your Qi is now flowing smoothly through all of your muscles, ligaments, organs and bones. Stress just washes away with the natural flow of Qi.

Your senses will become heightened. You might sense the subtle energy of your environment more vividly, as in Feng Shui, which is the Ancient Taoist art of aligning your house and living space according to the principles of nature. To be more specific, Feng Shui is the alignment of your living space with the Taoist theories of the Five Elements.

Most people probably are unable to even notice the difference between alignment and misalignment, however, with daily training, the world slows down, details will begin to emerge, you will become aligned with nature, and become aware of yourself as a Gamemaster.

Tadasana - Mountain Pose - Yoga Wuji

Notes from B.K.S. Iyengar

Bellur Krishnamachar Sundararaja Iyengar is considered one of the foremost yoga teachers in the world and has been practising and teaching yoga for more than 75 years. He has written many books on yoga practice and philosophy. In 2004, Iyengar was named one of the 100 most influential people in the world by Time Magazine.

The body extends upwards, with the base as firm as a rock; the mind is steady and attentive. Tadasana teaches balance, centering and evenness and direction of extensions. These principles apply to all the postures. -B.K.S Iyengar

Tadasana is perhaps the most basic yoga pose. All yoga poses are called asana and the word tada translates from Sanskrit to mountain, thus this is the 'mountain posture'. As it is a very simple and restful pose it is usually one of the very first that must be mastered by a new student. It is the base for all the other asanas, particularly the standing ones.

  

Although the pose looks simple, and indeed is the most simple of the asanas, it still takes much practise and concentration to master all the different areas of the body and combine them into a strong yet relaxed posture. Placing the body correctly from the beginning is of utmost importance as this will help the pose to be balanced for its entirety.

The ideal when practising tadasana is that the ankles, knees, hips, shoulders and ears are exactly in a straight, vertical line. At first, this may take a surprising amount of concentration and effort. In order for your body to be lined up this way, its base, that is your feet, must be lined up. Think about the way people stand most of the time, they pretty much always lean one way or the other. Resting most of their weight on one leg, perhaps switching between the two, or standing with one leg placed more forward that the other. Even when sitting ones feet are hardly ever planted flat on the floor.

That is why this pose is so important and teaches many of the fundamental disciplines needed to carry out other standing poses successfully. Balance, alignment, concentration and awareness of the body are all focused on whilst practising tadasana. When one first begins to practise it is very important to take care when doing each of the following steps so that the end result is good. As one becomes more experienced the body will more naturally align its self, and many of the steps will become less conscious.

Once the body is correctly lined up and placed in this position, it is very important to focus on keeping it this way. Make sure that you are not leaning more weight onto one foot and that your arms are still hanging in line. Focus on taking long, deep breathes. Checking your alignment will make you aware of adjusting your body in a sensitive and subtle way. Your left and right and front and back should be exactly in line and parallel, even if one finger is bent and the other is not, this alignment is lost. Become aware of the line that runs between your legs, through the front and back of the body and to the crown of your head. This line should be vertical and once achieved you should take note of the balance and stability your body has in this position.

Try and make the mind still, do not let it wander, instead making it focus on the body, thus making it aware of the equilibrium gained. The position is normally held for about a minute, but at first you may wish to only stay in it for shorter amounts of time, and with practice you may extend it to any length you feel comfortable with. It is an excellent pose to start off with and once mastered will make all other poses more balanced and strong.

Settling into the posture brings repose. It follows precise placement of the limbs, correct extension and balance. There is peace and unity within. The mind fills every particle of the body, bringing harmony. This is Yoga.
 - B.K.S Iyengar