Wang Xiangzhai: Entering the Quiet State

By Wang Xiangzhai

If one does not use the mind to relax and harmonize all the muscles of the body, they will never be free to expand and contract smoothly, and one will never be able to harness the use of "lively strength".....

Since this is a mental as well as physical exercise, overcoming random thoughts is an important aspect. However, a person's thinking is broad, especially that of an adult, and dispersing random thoughts is not easy. Many, then, see this as a big problem, striving for the Quiet State, with the results that the more they strive, the tenser they become and the greater becomes the load on the mind. As they chase out one thought, more arise in an increasingly spiral of tension until the thoughts run loose like a wild horse. The ancients developed many aids for the beginners to help them; however, only being completely relaxed and natural, not trying to control, just letting thoughts come and go WITHOUT ATTACHMENT, can one really stabilize and liberate the consciousness. If the incursion of random thoughts is especially bad, then one should imagine oneself to be a great cauldron, absorbing and melting any thoughts like snowflakes falling into a fire........

Three Treasures (San Bao): Essence, Energy, Spirit.

By Jim Roselando, Jr. 

The body is the temple of life. Energy is the force of life.  Spirit is the governor of life.  If one of them goes off balance, all three are damaged. When the spirit takes command, the body naturally follows it, and this arrangement benefits all Three Treasures. Tzu Classic (First Century BC)

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In the Taoist view, the Three Treasures upon which life depends are essence (jing), energy (qi) and spirit (shen). Essence refers to the physical body of blood and flesh, including all its basic material constituents, particularly the essential fluids such as hormones, enzymes and neurotransmitters.  Energy is the primal life force which suffuses every cell and tissue of the living body and activates its vital functions. Spirit encompasses all aspects of the mind, both human and primordial, including AWARENESS and cognition, thought and feeling, will and intent. Together the Three Treasures (san bao), also known as the Three Marvels (san chee), function as a single unit!  

The alchemy process of Qigong reverses the constant, debilitating depletion of essence, energy, and spirit caused by ordinary life in the material world and transforms it into a process of accretion that preserves the Three Treasures and PROLONGS LIFE!

Some notes from Master Wang XiangZhai:

Although there are many methods of cultivating health, they can be divided into two groups – moving and static exercises. Generally moving exercises are strengthening body and bones and static exercises mostly serve training the zhen qi (true qi) inside body, creating abundance of three treasures (shen, qi, jing). Zhan zhuang is a method of training spirit and body at the same time!

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Some details from Coach Jim Roselando:

Open/Close: Your body must be in motion at all times. The movement is not noticeable to the outside eye as this is happening ever so slowly with the breathing. As you breathe in the body will delicately OPEN. As you breathe out the body will delicately CLOSE. 

Rise/Sink: In the Yoga arts there is a concept of Mulbund.  The forced pinch of the lower area to close off the bodies pathway. In natural Qigong arts we call this area Hoi Yin with the difference being that the Hoi Yin is not forced closed. As you breathe in the Hoi Yin will SINK and when you breath out the Hoi Yin will RISE.  

Jim Roselando on Awareness

Awareness (gok or jue in Chinese)

by: Jim Roselando, Jr.

Internal art trains Awareness and not techniques or forms. The path of awareness is simple and effective! We need to be "aware" of a few key concepts to use as a basic guide for our own development.  There are Five Stages of training everyone must follow!  The 5 Stages are:

 
1) Physical
2) Mental
3) Breathing
4) Energy
5) Force
 

Most traditional masters will give the new pupils a few tools to bring our Physical and Mental awareness.  Physically you must be aware of your posture and relaxation. The mental (or Mind) training is designed to help you slowly develop the quiet state. If the Mind cannot relax then the entire system cannot relax.  These are step one and two of internal training. 

Stage three is breathing.  It is quite common for a Master to say: Just stand there and let nature take it's course!  BUT, if the goal is to return to Nature then one must understand the basic concept of natural breathing.  So, it is very important to bring awareness to the breathing layer of training and that is to breathe bellow the belly button and to gradually allow your breath to go from short to deep to effortless! 

Every coach (or teacher) will give their students certain tools to bring awareness to certain areas of training but these are tools to keep you from going down the wrong road and not aspects to do forever.  One example is counting your breath. This is a tool to help bring awareness to the breathing layer of training and not to lock you into a specific method of breathing. You do not need to count your breath when you practice at home. Just train and be aware of your breath!  It is said that the average person breaths about 16 breaths per minute. Slow that down to 8 and you stimulate the Pituitary Body and slow it down to 4 and you will activate the Pineal Gland (aka 3rd eye).

The Energy realm will only surface when the Physical, Mental and Breathing layers unite and begin to return to the natural state!  The classic states: Sink the Chi to the Dan Tien and then transport to the entire body. When this happens you will automatically enter the 5th layer or wholesome Force stage of training.  

We always say be "aware" of the Three Gold Keys!  

Posture (physical), Relaxation (mind quiet) & Dan Tien Breathing (effortless) 

They will keep you on track with your journey back to nature!      

 

Monday, April 18, 7pm: MIT Qigong "Stand-a-Thon" for Boston Children's Hospital

For more information visit: Charity Stand-a-Thon
Or sign up for our email list: MIT Qigong List

Core Noi Gong: A total internal exercise for the Mind, Body and Breath.

Notes from MIT Qigong Club Emails by Coach Jim Roselando, Jr. 

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What you experience at MIT Qigong sessions is Core Noi Gong (internal work/exercise) from the art of Yiquan.  Since the human body can only move in so many ways, this exercise is regarded as the King of the internal arts. Why is it so effective?  Natural conditioning, dynamics and energy all come from this which is equal to training Yoga, Taiji & Meditation.  Three forms of exercise all in one!

The progression of Yiquan is important to understand.  A, B & C = Standing, Moving & Walking!!!  {zhan zhaung/shili/ma chor}  AND, the reality is there is actually No Difference between Standing, Moving and Walking!  Each are essentially the same mechanics with the only difference being the amount of momentum that is utilized.  So, Moving and Walking = Standing with a bit more momentum but, there is no doubt that the Core of Yiquan Qigong is Zhan Zhuang Gong (Pile Standing Exercise).

One of the benefits of this art is the cultivation of Awareness.  The three keys to transport awareness are Posture, Relaxation and Breathing!  Each of these aspects is in the Natural State!


Yiquan is regarded as Yang Sheng (life nourishing) exercise, this training effects the entire human organism.  Different from external exercise, when you are training Yiquan, you are not bringing the mind and body into a chaotic state, which depletes the body as you exercise.  The heart rate and pulse will lower, the mind will quiet, the soft expanding and contracting massages the internal organs, the body opens up versus closes off and everything from the vascular system to every cell in the body gets nourished and activated!  So, when you are done your mind is calm but alert, the body is open but relaxed and other great benefits!  Over all, a total internal exercise for the Mind, Body and Breath.  You can see why Yiquan founder Wang XiangZhai wrote:

"Internally Alert, Externally Relaxed!  This is the foundation of Stillness!"

So, the reality is simple, but the training is physically demanding!  Why?  The internal health exercises are something that most have never done, and our bodies are so far from being in the Natural State that the most simple things are extremely arduous.  Remember, all we are focusing on in the beginning is the Core: Posture, Relaxation and Dan Tien Breathing.  With these three pieces of awareness to guide us the rest is about the time you invest outside the classroom!   

Zhan Zhuang is truly an investment in the Self and requires only a small amount of time per day to gain results.  Take our Two Week Challenge and see why this is pound for pound the most effective training known to humanity and the ultimate Cross Training exercise to fit with any other sport or fitness method.  

The Key to Health Preservation

Translated from an interview with YiQuan founder, Wang XiangZhai:

"The keys to health preservation are simple. Our deep human nature pushes us to simpleness, free of any restriction. Every day, in the fresh air of the morning, without any fixed method, simply bend all your body joints, consider the emptiness around you, move simply and freely. Feel the energy of the blood circulation in your body and in a meanwhile, be aware of the natural forces that are exerted on the outer part of your body. The spirit (shen) is as if swimming. The body and the spirit are natural and comfortable. Not only free and without any limit, they will progressively extend to finally be one with the universe."

Daily Practice Schedule:

Month 1 & 2: Crane (3L & 3R), Universal Post (20), Gathering (3)  

Month 3 & 4: Cow (6), Low Post (20), Gathering (3)

Month 4 & 5: Small Vibrations (6), Universal Post (20), Gathering (3)

Natural Qigong: The Art of Nourishing Life

Natural Qigong: “The Art of Nourishing Life”

By Jim Roselando, Jr.  

There are many ways to cultivate health (exercise). In the Chinese arts they are grouped into two categories of development – Natural (soft) & Un-Natural (hard). Yiquan (mind boxing) is a natural form of Yang Sheng (life nourishment) Qigong that cultivates, integrates and activates your whole body in stillness.  All Yiquan Qigong methods of cultivation are trained with softness, making the art suitable for practitioners of any age.

  

Natural & Un-Natural

       It is important to know the difference between Natural methods, and Un-Natural methods of exercise.  Master Wang Xiang Zhai, founder of Yiquan Qigong, clearly describes the core difference between natural (life nourishing) cultivation and other forms of exercise.      

"Appropriate exercises can positively affect every cell and every organ in the human body, improving the functioning of respiratory and vascular systems, as well as metabolism. In typical forms of exercise, before the body is tired, there are already problems with breathing and the heart is overburdened. So the exercise must be halted prematurely in order to let one's heart rest, to catch one's breath and return to a normal state. 

Chinese health science uses the opposite method. The principle is to exercise the muscular and vascular systems, stimulating every organ at the same time. Even if during exercise your muscles become tired, your pulse stays in the normal range, and breathing is natural. After the exercise, you feel that your breath is freer and more comfortable than before. Because there are no complex sets of movements, the nervous system is not greatly stressed; you eliminate internal tension, achieving mental calm. This is one of the elements that makes health science different from typical forms of exercise."  

  

Mind, Body & Breath

       The heart of Yiquan Qigong is known as Zhan Zhaung or “Pile Standing.”  Pile Standing is the most direct way to exercise the mind, body and breath in stillness.  The process is designed to return the body to the natural state. The classics state: Internally train the Breath and Qi; Externally train the Muscles, Tendons and Bones. In Yiquan Qigong, nothing is forced and all aspects of training are designed to open and unite the body.  A body that is open and elastic will have good circulation and be less prone to injury.  In Zhan Zhuang the spine naturally decompresses and realigns!  This process is best understood by this simple example:  If you wanted to untangle a telephone cord, would you stretch it out or would you hang it upside down and let “gravity” unlock it? This is the difference between Hard Qigong/Yoga and Life Nourishing Natural Qigong.

Final Thoughts

      Yiquan Qigong is a modern system that has no set patterns or techniques! The root training gradually and smoothly transforms you from the inside out. Development of Gok (awareness) is key, as it is awareness of posture, relaxation and breathing that will bring out the Zheng Qi (true chi) energy realm. Yiquan Qigong is a principle based training platform, which nourishes the three treasures Jing (essence), Qi (energy) and Shen (spirit), while simultaneously integrating and activating your whole body! Conditioning, Energy and Meditation are all results of the simple practice of Pile Standing!  In training, you will experience the rewards of three forms of exercise in one simple posture and this is why Pile Standing is regarded as the King of Exercise in China!