A couple of weeks ago I was contacted by the lovely Josie at The Art Of Living Retreat Centre, Boone, North Carolina, USA with a suggestion that I might like to share some of their articles to do with Qigong and health. As most of you already know, I love sharing knowledge so how could I resist? Here’s the first article from them, written by Dr Roger Janke about Qigong for the heart and mind……
At the Nine Clouds Mountain Qigong Sanatorium near the Six Harmonies Pagoda in Hangzhou, Zhu Hui, a medical doctor and master teacher of Qigong from Tian Tai Mountain, told this Three Treasures story one morning during a tea break. Master Zhu had been practicing Chinese medicine for nearly 50 years, and his teaching was always a rich mix of medical, Daoist and Buddhist influences.
The Road To Unity
A young monk felt he was prepared to deepen his cultivation practice and his master gave the assignment to cultivate inner quiet and discover the secret of the source of life and its application to the preservation of health and vitality. He gave the suggestion to focus on the Earth Elixir Field (Di Dan Tian). After some months of practice, the young monk reported to the master that he felt sure that the most practical answer regarding the secret was nourishment, rest and the conservation of Qi and inner resources. The master encouraged the young monk, “You have found the secret to preserve the Jing and sustain the body, but you have not found the source of life.” The master teacher asked the young monk if he was still interested in pursuing the deeper secret. The monk nodded and the elder gave him the suggestion to focus on the Heart-Mind Elixir Field (Xin Dan Tian).
This time it was considerably longer before the monk visited the elder. When he returned, now older, he responded that the secret of the source of life and its preservation were associated with accepting what naturally arises and bringing love and compassion into the world. The master agreed and encouraged the monk to continue his good work of compassionate service. The monk said to the master, “I know that I have penetrated to the secret of highly refined interactions of the Qi and the opening of the Heart-Mind. It has inspired me to be of service to my fellow humans. It is clear that this sustains life, my own and others. But I have not determined the secret of the source of life.” The master suggested, “Focus on the Celestial Elixir Field (Ling Dan Tian), the entry place of Heaven in the living human being.”
Some years passed. When the younger monk returned he was older. The elder monk said, “Tell me in one word”. The younger monk said, “Unity”. They both smiled quietly, knowing their was nothing more to say. They parted, both knowing that even though they would not meet again, they were always together at the Source.
The Power Of Qi
When people turn to Qi cultivation, like the young monk, the focus is usually on health and the preservation of the body. When people discover the magnitude of the power of the Qi (after all it is the energy that runs the entire universe), body health and longevity frequently become secondary benefits of attaining peace of mind and heart.
In the tradition of Qigong, it is believed that once you taste or experience one of the treasures that you are destined to pursue the cultivation of that treasure. As you begin to deeply understand and experience your Body Essence (Jing), your Heart-Mind (Xin) or your Spirit (Shen), you will likely be inspired to cultivate them because the promise is so great. When we cultivate Body Essence it leads to vitality and physical healing. When we purposefully access the Heart-Mind and cultivate the treasure of Heart-Mind Elixir it nourishes peace of mind and emotional healing. It is a rare person who does not become attracted to having peace of mind once they have begun to experience it.
What If You Were Already Whole?
The Spirit does not require healing; Shen is inherently and supremely well. Shen resides with in the Heart-Mind longing to be revealed, expressed, and radiated. When the Heart-Mind is cleared of its typical restraints including fear, judgement and all sorts of trauma, Shen expresses as radiance. The cultivation of the treasure of Spirit can trigger the release of miracles.
The Heart-Mind is the secret gate through which thoughts, feelings, emotions and attitudes are cleansed and purified. The sincere deepening of Qi cultivation practice requires that intention and will become major focus areas in practice and in life. In ancient traditions, retiring to a cave in the mountains or going to the desert, to disassociate from the material world were primary ways to pass through this secret gate. That is why it is often called the “Mysterious Pass”. It was also called the “dark feminine” in many translations because the Heart-Mind gate operates more on surrender communication and collaboration than on conquest or control. The legendary Bodhidarmha, who many revere for having brought Buddhism to China and who was legendary founder of the Shaolin Temple, faced the wall of a cave in deep meditation for nine years. The intensity of his Heart-Mind purification burned his image into the cave wall.
Clearing The Heart-Mind
In modern times, however, most people find it difficult to clear the Heart-Mind, even with years of meditation practice. The intensity of the busy and confused world constantly challenges and activates the nervous system, the heart and the mind. If distraction, busy-ness, constant list making or worry and judgment (of self and others) challenge your Qi cultivation, consider integrating holistic mind/body medicine and group support or counseling along with Qigong and Tai Chi, as complementary tools for helping to clear the Heart-Mind.
In other words the fire of intent that is required to change Heart-Mind integrity (behavior) is so dynamic that it radiates a profound heat. This suggests that changing the habits of the personality (Heart-Mind) will require rigor and discipline – Heart-Mind fire.
Purifying The Heart-Mind Qi
Intentful mind leads the Qi. You can combine Qigong practice with meditation, purposeful declaration, and visualization into powerful imagery and focus that can be used in either stillness or movement. In the relaxed state, mind (intent) with directed visualization or inner affirmation combined with the body movement and purposeful breath practice purify the Heart-Mind Qi.
When you make the choice to “let go” of a grudge or forgive someone who has been unfair, you are removing a factor that may have been depleting or stagnating your Qi — inner resources. The grudge or withheld forgiveness is not hurting the begrudged or the unforgiven one. Instead, the damage is done to the one who holds the grudge or withholds forgiveness. Holding these kinds of feelings constrains the Heart-Mind, exhausts the Qi and overshadows the incredible but buried splendor of the radiant Shen spirit.
Click here for the full article on The Art Of Living Retreat Center’s website from Dr Roger Janke.
In our busy world we might often find it difficult to find the time to eat. However, statistics show that people in the Western world are increasingly getting bigger. Obesity is on the rise. In Ireland, where I live, the percentage of people who were classified as overweight or obese in 2015 was 60%. This has risen to 62% in 2017 (Central Statistics Office – “The Wellbeing of the Nation 2017“). We all know that the healthiest way to shed pounds is to combine healthy eating with exercise. Fad diets rarely work and the weight often piles back on again afterwards. In the video on this page I’ll be showing you how you can use Qigong for weight loss. I’ll give you a few tips to get you started and let you know how you can progress and take things further if you really want to explore how you can use Qigong for weight loss that lasts!
Please head over to YouTube to subscribe to my YouTube channel by clicking the red “Subscribe” button. That way you won’t miss my regular videos which are full of useful health enhancing tips. These videos will help you to enhance your health and prevent illness from arising in the first place. Also please give this video a “Like” if you found it informative.
Qigong for Weight Loss
Traditional Chinese Medicine (TCM) offers an alternative method to help those who are trying to slim down. Qigong, as a branch of TCM focuses on bringing back balance to the body and treating the root cause of a problem by promoting the smooth flow of Qi (energy) throughout the body. Combining Qigong with other exercise and healthy eating can have tremendous results in your effort to lose weight.
Below are some of my recommendations of methods of Qigong for weight loss. There are lots more in the Space To Relax Online Programme but what is important is that you practice regularly, exercise regularly and eat healthily. CONSISTENCY is the key!
1. Develop a Morning Routine
This is the best way, I find, to be consistent. Set yourself up for the day with 5-10 minutes of Qigong. If you don’t have time, get up 10 minutes earlier! :-). Following along with my Qigong Morning Routine here.
2. Get Rid Of Toxic Build Up In Your Body
Often we put on weight because toxins accumulate in our bodies which make us feel sluggish and less likely to exercise. Before we know it our weight has increased. Also, excess weight can be a result of excess fluid accumulating in the body if the lymphatic system is not draining and moving fluids around in a healthy way. Below are two previous videos for you to watch if you want to use Qigong for weight loss:
To cleanse or detox your body use this Qigong cleansing method daily (click here to watch). It only takes 2 minutes to practice once you have memorised the movements.
As many of you may know emotions can play a significant role in weight gain because we can resort to “emotional eating” in response to stresses from family and work. The stress hormone cortisol can upset the body’s metabolism too, causing an increase in weight or failure to lose weight even when you are not overeating. Refer to my previous videos if you feel that emotional factors contribute to your situation.
Acupuncture helps a person lose body fat by reducing appetite and thus reducing the calorie consumption by the body. On the other hand, it increases the metabolic rate of the body and aids in burning more calories. Acupuncture also stimulates the release of endorphins that help to reduce the body fat and insulin levels. Seek out a practitioner in your area if you need some help and don’t want to tackle losing weight on your own.
Consult a Health Coach. If you want to find someone to help keep you motivated and on track the you may want to consider seeking out a health coach who can help you with dietary and exercise advice. They know all the pitfalls on your journey to slimming down and getting healthier so can help you to overcome them, should they arise. Take a look here for a good example from Dr Ailis Brosnan, who works here in Ireland and runs online programmes available to people worldwide.
Where Can I Learn More?
If you would like to learn even more methods of Qigong for weight loss then:
Head over to my Space To Relax homepage. There you can sign up for a free 3 part video series of Qigong lessons. Once you’ve completed the free series you’ll have the opportunity to join my Space To Relax online membership programme of Qigong video lessons. This will allow you to take your practice to a whole new level where you will learn many exercises to eliminate health issues before they become a major problem. I’ll guide you step by step through many more effective Qigong methods, all which can be used for helping with weight loss.
Subscribe to my YouTube channel by clicking the red “Subscribe” button. That way you won’t miss my regular videos which are full of useful health enhancing tips. Also please give this video a “Like” and share with me in the comments box what you learned from this video.
Join my free Facebook group, “Space To Relax Free Group” and leave any comments or questions for me there. I’ll be happy to answer them. Also, by joining this group, you will receive regular posts of Qigong articles and videos with really useful tips about how to use Qigong to improve your state of health.
Are you a yoga or Tai Chi enthusiast? Would you like to enhance your practice so that you will benefit even more from your practice? One way you can do this is to use Qigong for yoga and Tai Chi to amplify their benefits. This is what I’ll be discussing in the video on this page.
Please don’t forget to go to YouTube to subscribe to my channel by clicking the red “Subscribe” button. That way you won’t miss my regular videos which are full of useful health enhancing tips. These videos will help you to enhance your health and prevent illness from arising in the first place. Also please give this video a “Like” if you found it informative.
How Can You Use Qigong For Yoga and Tai Chi?
For those of you practising yoga and Tai Chi you understand that each practice involves much more than physical body movement. Your practice can be drastically enhanced by combining this movement with your breathing and the use of your mind.
This is where Qigong comes in! Qigong is the underlying foundation of Tai Chi and Kung Fu. If you are not using your breath and your mind then you are not fully utilising your Qi. Any physical movement without the breath and the mind is “empty”, lacking in purpose and power. The same applies to yoga. If you practice yoga asanas (postures) without being mindful and having awareness of the breath it does not provide you with the same benefit as when all three factors are combined.
Qigong combines movement, mind and breath very simply but powerfully. Awareness of these three elements can significantly enhance the movement of Qi (energy) throughout your body. Using Qigong for yoga and Tai Chi practice in this way can enhance and amplify the benefits and enjoyment of your practice.
Where Do I Start?
1. The simplest Qigong practice to get you started is Abdominal Breathing which will bring awareness to your breath. At the same time you will learn how to set up a “link” or connection between the breath and the mind. Once you have done this then you use this to direct you Qi into the movements of yoga and Tai Chi.
The effect will be that you can stretch further and perform more powerful movements with focus and intention. At the same time you will enjoy a greater calmness and clarity of mind during and after your practice. And that has to be a good thing!
2. Another practice to develop is that of Qigong meditation which is explained in a previous video. Developing a calm mind and using meditative Qigong for yoga and Tai Chi practice will allow you to develop more focus in your practice.
What Do I Do Next?
If you would like to get started with Qigong then:
1. Head over to my Space To Relax homepage. There you can sign up for a free 3 part video series of Qigong lessons. These three lessons will show you just how easy it is to get started with Qigong. Once you’ve completed the free series you’ll have the opportunity to join my Space To Relax online membership programme of Qigong video lessons. This will allow you to take your practice to a whole new level where you will learn many exercises to eliminate health issues before they become a major problem. I’ll guide you step by step through many more effective methods of Qigong for yoga or Tai Chi practice.
2. Subscribe to my YouTube channel by clicking the red “Subscribe” button. That way you won’t miss my regular videos which are full of useful health enhancing tips. Also please give this video a “Like” and share with me in the comments box and questions of helpful tips for everyone.
3. Join my free Facebook group, “Space To Relax Free Qigong Group” and leave any comments or questions for me there. I’ll be happy to answer them. Also, by joining this group, you will receive regular posts of Qigong articles and videos with really useful tips about how to use Qigong to improve your state of health.
A while ago I sent out a survey asking those of you on my email list, “What is your biggest struggle when it comes to peace of mind and relaxation?”. I followed this up by asking, “What are the negative consequences of this struggle?” By far the most popular answer was to do with time, or more precisely, lack of time. Many people imagine that by adopting the habit of a mindful practice like Qigong, they will have less time to do other more urgent or important things. In the video on this page I’ll be explaining how you can in fact gain time with Qigong.
If you are watching on YouTube, please don’t forget to subscribe to my YouTube channel by clicking the red “Subscribe” button. That way you won’t miss my regular videos which are full of useful health enhancing tips. These videos will help you to enhance your health and prevent illness from arising in the first place. Also please give this video a “Like” if you found it informative.
Survey Responses On The Subject Of Time
Here are some of the time related comments left by the people who responded to my survey:
I feel guilty for taking time out;
I can’t make time in my busy schedule;
I have no time to get things completed;
I want to take time to relax and watch your videos;
I want to be more disciplined about taking time for myself;
I want to schedule more time;
I want to make more time to do nice things and then actually do them!
Any of these sound familiar to you?
Can We Actually Gain Time?
What is important to realise is that there is a finite amount of time in the day so “gaining” or” making” time isn’t actually possible. It’s more about “allocating” or “apportioning” time to the things we feel are more important or urgent. It’s up to you to decide upon those things.
If your response to this is, “Well it’s not up to me, it’s all determined by others”, just remember that you created your life because of the choices you made at a particular time. We create our own reality. If you are feeling a lack of time then please don’t despair! You can begin to make different choices to change things for the better. You create your life, remember that!
How To Gain Time With Qigong
I want to help you to start making different choices. The key to this is deciding that your physical and mental health is a priority. Just pause for a moment and think about how your life would be without them. How restricted would you feel then? This is usually enough incentive for us to gain a little perspective around our health. We all take it for granted until it’s taken away from us.
If you can invest 5 minutes per day in a regular Qigong practice this will go a long way to helping you maintain your physical and mental health.
Take a look at the exercise on abdominal breathing in the video. This is a perfect example of how to gain time with Qigong practice. Why? Because your mind will become clearer and more alert as a result of focusing on abdominal breathing. You will start to feel physically more energetic. This means that you will then be able to complete all the tasks in your busy schedule faster and more efficiently, freeing up time to spend relaxing with friends and family.
See how it works? The hamster on the wheel idea is not sustainable. Something needs to change if you want your management of time to be more effective. That something is the state of your physical and mental health.
What Do I Do Next?
If you would like to gain time with Qigong by improving the state of your physical and mental health then:
Head over to my Space To Relax homepage to sign up for a free 3 part video series of Qigong lessons.
Subscribe to my YouTube channel by clicking the red “Subscribe” button. That way you won’t miss my regular videos which are full of useful health enhancing tips. Also please give this video a “Like” and share with me in the comments box what you do in your life to free up more time to spend doing the things you love.
Join my free Facebook group, “Space To Relax Free Group” and leave any comments or questions for me there. I’ll be happy to answer them. Also, by joining this group, you will receive regular posts of Qigong articles and videos with really useful tips about how to use Qigong to improve your state of health.
In our busy lives it is becoming more important to develop techniques and strategies to enable us to slow down. We all have busy schedules which leads us to feeling overwhelmed and stressed. By slowing down we can learn how to create more “brain space”. This will enable us to focus, concentrate and also overcome the fatigue which results from a hectic, draining schedule of endless tasks. In the video on this page I’ll be showing you how to slow down with Qigong practice so that you can take life in your stride!
If you are watching on YouTube please don’t forget to subscribe to my YouTube channel by clicking the red “Subscribe” button. That way you won’t miss my regular videos which are full of useful health enhancing tips. These videos will help you to enhance your health and prevent illness from arising in the first place. Also please give this video a “Like” if you found it informative.
Slow Down With Qigong – Why Bother?
The faster we go the harder it is to maintain our energy levels, focus and concentration. When we notice that we are “losing control” we then become stressed. This is not good for our state of mental or physical health. We are all pretty well aware that stress leads ultimately to a breakdown in the body (aches and pains, digestive problems, skin rashes, etc.) or mind (anxiety, depression, panic attacks).
By slowing down and doing things more deliberately we can maintain our energy levels, focus, concentration and control so that we minimise stress, overwhelm and fatigue.
Slow Down With Qigong – The Benefits
The practice of Qigong enables us to take the time to slow down. Nearly every Qigong movement is slow, deliberate and mindful. We can learn how to slow down with Qigong practice of only 5 minutes per day. This will allow your both your body and mind to take a breather and relax. Eventually this practice will start to infiltrate the rest of your daily life with the following positive results:
you start the day with a more positive and optimistic outlook;
happier day to day living;
a deep sense of wellbeing;
feeling more balanced mentally and physically;
having a more constant energy supply instead of highs and lows of energy;
feeling you are moving ahead with your life and are in control;
able to cope much more effortlessly with issues which you would previously have classed as a major hurdle or problem.
If you would like to slow down with Qigong and experience some of the positive benefits listed above then this is what you can do:
Head over to my Space To Relax homepage to sign up for a free 3 part video series of Qigong lessons.
Subscribe to my YouTube channel by clicking the red “Subscribe” button. That way you won’t miss my regular videos which are full of useful health enhancing tips. Also please give this video a “Like” and share with me in the comments box what you do in your life to slow things down and take it easy.
Join my free Facebook group, “Space To Relax Free Group” and leave any comments or questions for me there. I’ll be happy to answer them. Also, by joining this group, you will receive regular posts of Qigong articles and videos with really useful tips about how to use Qigong to improve your state of health.
“I’d love to do Qigong but how do I find the time to practice regularly?”. If you are someone who struggles with finding the time for yourself then you’re not alone. I understand exactly how you feel as sometimes I feel like this myself. We are all busy and sometimes life can get in the way of our best intentions. What I’ll be sharing with you in this post is how to make it easier to create a regular habit of Qigong and how to establish a Qigong routine which does not take too much time out of your busy schedule.
Please don’t forget to subscribe to my YouTube channel by clicking the red “Subscribe” button so you don’t miss my regular videos which are full of useful health enhancing tips. These videos will help you to benefit your health and prevent illness from arising in the first place. Also please give this video a “Like” if you found it informative.
5 Tips On How To Establish A Qigong Routine
1. Integrate Qigong In To Your Day
If you are so busy that you cannot conceive where to find time to practice Qigong then this post was made for you! There is a solution. It’s not ideal as even 5 minutes of regular practice time is beneficial. However many of the Qigong exercises I teach do not require dedicated practice time. You can easily integrate them in to your day instead. Abdominal breathing is the perfect example of this. You can do it while standing in a queue, driving, walking the dog or watching TV.
2. Make The Decision To Practice
The decision to practice Qigong has to come from you. By making this commitment to yourself then you are more likely to be able to maintain your Qigong routine. If you are too busy to practice then you are precisely the person who can benefit most from regular practice because it actually frees up more time for you. Because Qigong helps to calm and focus your mind, you will be more efficient at carrying out your day to day tasks, in contrast to chasing your tail without clarity or focus. Your increased efficiency means that you will get more done in less time, leaving you with time to spend doing fun things with friends and family!
3. What Is Your Why?
Why do you want to practice Qigong regularly?
What are you struggling with right now?
How does this struggle affect you?
How do you think Qigong will help you with this?
What will that mean for your life, relationships, health and job?
Take some time to sit and write down the answers to these questions. They will give you a reason to practice Qigong and establish a Qigong routine. Whenever you feel as though you can’t be bothered to practice then refer back to your answers. They will give you your “Why” and your inspiration to get out there and practice!
4. Choose A Good Location In Which To Practice
Choosing somewhere in which you feel comfortable is very important for Qigong practice. Ideally this will be somewhere in nature like a forest or beach. However, if you live in the city it could be somewhere like a park or next to a river or canal. The location you choose also needs to be somewhere which is easy for you to get to on a daily basis. You will not be motivated to practice daily if your favourite place is half an hour away by public transport! Choosing a place that is close by and easy to get to will maximise your chances of practising daily.
5. Establish A Regular Time Of Day To Practice
The best time to practice Qigong is at a time that suits you. Often first thing in the morning is the best time for most people as it is quieter and you have also set yourself up in the best way possible for the rest of your day. However, night time might suit some of you, depending on your routine.
Practising at the same time every day helps you to develop the habit, just like cleaning your teeth, so you are less likely to skip a day once this habit is established.
What Do I Do Next?
1. Head over to my Space To Relax homepage to sign up for a free 3 part video series of Qigong lessons.
2. Please don’t forget to subscribe to my YouTube channel by clicking the red “Subscribe” button. Then you won’t miss my regular videos which are full of useful health enhancing tips. Also please give this video a “Like” if you learned more about how to establish a Qigong routine (and share with any friends or family, especially the more elderly people you know who may not be so steady on their feet).
3. If you are on Facebook head over to my free group, “Space To Relax Free Group” and leave any comments or questions for me there. I’ll be happy to answer them. Also, by joining this group, you will receive regular posts of Qigong articles and videos with really useful tips about how to use Qigong to improve your state of health.
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