Tag: Chi Kung

How to Leverage Structural Tension

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There is a wonderful framework used by artistic creators called “Structural Tension”.

Within this framework, the artist or writer or other creator focuses on two ends of the creative spectrum or process.

The first point of focus is the vision for what they wish to create.

The second point of focus is on where they are now, or the starting point.

Creative tension results from the dissonance or distance between where the creator wants to go – their vision of their finished creation – and the beginning of the creative process.

As long as the artist or creator stays focused on their vision or goal, they maintain the creative tension. And by tension, I don’t mean something negative. It’s more like a “pulling toward” feeling, by which the creator invests emotional, mental, and sometimes physical energy into the process, so they stay on track and, bit by bit, chip away at what they are working on.

Each of us can use this Structural Tension framework as we approach our own goals, dreams, and vision for our lives.

Medium to longer-term goals may require that you operate on a lower but more constant level of creative tension or energy. You feel the dissonance between where you are now and where you want to go or what you want to manifest in your life. And at times, you may lose the feeling as you focus on shorter-term goals or current life problems or challenges.

Eventually, you will come back to that goal or dream. It’s always there, percolating under the surface.

Get back in gear by renewing the creative tension. Allow yourself to feel the pull of the goal and the emotions of wanting to achieve it. Bask in the feelings you will experience once you have it. Then begin. Take a small step today from where you are today.

As Teddy Roosevelt, 26th President of the United States, said, “Do what you can, with what you have, where you are.”

Creative Tension in Our Practice

We practice within this Creative Tension framework every time we do our Qigong and related dynamic exercises.

In fact, our standing practice helps us to develop structural tension and stability – what’s known as “tensegrity” – so we feel more stable and grounded and can stand for extended periods of time. This in turn strengthens the supporting structures and allows the body to open so the energy can flow.

We strive to stay relaxed… yet we also learn to focus our mind and intention. We stand still in our Wuji stance… yet the energy flows and tingles throughout our body.

In many of our forms (such as the Yi Jin Jing or Muscle-Tendon Changing Classic), we stretch to create structural tension on our ligaments, tendons, fasciae, bones, and muscles…then we release that tension into relaxation or into movement in another plane or direction.

Tension, relaxation, tension, relaxation…stretch, relax, stretch, relax…inhale, exhale, inhale, exhale…rhythmic cycle after cycle after cycle.

These instances of “micro” structural tension – relaxation cycles help condition us and improve our abilities to leverage creative tension in all areas of life, helping us bring into being the person we want to be and the contributions we want to make.

You Can Do It!

Dr. Karen

Qigong and What Else?

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Practicing Qigong is a fun, wonderful, fulfilling, and minimal impact way to stretch and strengthen without the potential risk of injury from other exercise modalities.

In addition to moving forms, such as the Ba Duan Jin (Eight Pieces of Brocade) and Yi Jin Jing (Muscle-Tendon Changing Classic), standing practices also improve our strength and flexibility. In fact, as you progress in your Qigong, you will find that your standing practice, coupled with the internal work (Neigong) that you do while standing, becomes the more important and profound aspect of your practice and development.

Having said that, I also feel it critical to point out the following: Qigong practice alone is not enough!

This may go against the grain of some purists, but it’s true.

You must also include other types of strength and aerobic capacity-building exercise to help ensure you stay fit and strong, as well as help recover from or prevent the common injuries and complaints many people experience as they get older. We’re talking resilience against back problems, knee problems, osteoporosis, diabetes, early aging, etc., etc., etc. We’re talking improving your capacity to adapt. We’re talking quicker, easier recovery if you do become injured or ill.

Dynamic Energy Exercise

This is so important that, years ago, I developed an approach to fitness for myself that included the major components that help develop resilience, capacity, and improved health and energy. I called it “Dynamic Energy Exercise” and it proved so effective for me and my clients and students, that I actually registered it with the US Patent Office.

Dynamic Energy Exercise™ is an approach to exercise and wellbeing that integrates your body, mind, and spirit through the focal point of your breath. It leverages time-tested principles and techniques from Qigong and other energy disciplines, breathing methods and practices, and traditional martial arts. It’s grounded in years of study and teaching, rigorous and ongoing education in Medical Qigong and Classical Chinese Medicine, and continued practice and evolution. It’s extremely effective yet easy to learn and accessible to anyone.

If you’re interested in learning more about it, visit my other website, www.BestBreathingExercises.com.

Anyways, I mention this because I’ve learned from first-hand experience that following a well-rounded program is key to avoiding injuries, getting stronger and fitter, and staying younger and more energetic. Qigong and breathwork are at the heart of this type of program, of course. Then you want to add the other components. AND be efficient in your program so you’re not tasking yourself with having to work out all the time.

An example I am super familiar with is studying martial arts, especially more traditional approaches. For years I have studied Uechi-Ryu Karate (a traditional Okinawan style with roots in Southern China) and a traditional form of Tae Kwon Do. (I took some time off from martial arts when I became a mom but have been back in the saddle the past few years.)

My instructor, Grandmaster George Mattson, is considered the “Father of Uechi-Ryu Karate in America”, because he first brought Uechi to the U.S. back in the late 1950s, and over the years has run dojos, online schools, tournaments, and been a wonderful role model and ambassador of the style. Mattson Sensei continually stresses the importance of supplemental training as a complement and support to our Uechi-Ryu. In Uechi we train for fighting, self-defense capabilities, and self-development. We perform body conditioning and special breathing exercises. AND… we supplement this with exercises such as calisthenics, lifting and manipulating weights and weighted tools, and aerobic exercise to help build up our bodies.

Your Body is a Temple

Centuries ago, a wise sage traveled to a reknowned monastery to teach his version of Buddhism. When he arrived, he found the monks to be so focused on their spiritual practices, which involved copious time spent sitting and meditating, that they had allowed their bodies and health to deteriorate. The wise sage knew they would never reach their spiritual goals unless they also built up their physical and mental health and capacities.

And so (it is said), he developed the Yi Jin Jing (Muscle-Tendon Changing Classic) to help the monks build their strength and flexibility, begin to flow internal energy, and gain an appreciation for the physical aspect of their being. (This wise sage is also said to have developed a second classic Qigong practice, which we’ll get into at another time.)

The wise sage knew that the physical, mental/emotional, and spiritual are all tied together. In fact, many believe they are all…the same thing.

It would seem to make sense to embrace all three within your own health practice, wouldn’t it?

You Can Do It!

Dr. Karen

The Fire Within

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Well, we are really into summer now, aren’t we?

Here in Central Texas, we have been experiencing our first set of continuous, 90-plus degree days along with humidity, pushing our heat index to 100-plus. Someone just told me it’s forecast to “feel like” 108 degrees this afternoon. Hot stuff!

This time of year, I do my Qigong and my walking or jogging first thing in the morning, to get ahead of the heat. I prefer to do my Qigong outside, in one of several special or “sacred” spots in my yard or in the woods behind us. The air is much fresher in the morning, in part due to the relative coolness, in part due to the respiration of the trees which is changing, so they are releasing more oxygen and thereby increasing the ionization in the air.

Anyways, back to summer. We started discussing the Five Elements (Wu Xing) a couple of months ago. We hit the highlights of the Spring element, Liver / Wood, and have been practicing our Liver / Wood exercise. It’s past time to dive into summer and begin practicing our Heart / Fire DaoYin. Here is some information on this element to help inform your practice.

Heart / Fire Element

According to Classical Chinese Medicine (CCM), the Heart is the Emperor of all the organs. All the other organs will sacrifice for the Heart, in other words they will give their energy to the Heart to help maintain its balance. The Heart’s associated yang organ is the Small Intestine.

The Heart is responsible for the circulation of blood as well as lymph. The Heart is also considered to be where the mind resides. So we refer to the “Heart-Mind” in this area, as it is a mental and emotional center. And when you think about it, this makes sense. We know that the Heart has its own nervous system which can function autonomously from the brain and provides information to the brain. We also know that the digestive system, particularly the small intestine, has its own brain, called the enteric nervous system.

Think about how you make decisions, either consciously or unconsciously – typically through a combination of analysis or rational thinking plus a gut feeling or impression. Hence the concept of the Heart – Mind working together.

Physical Aspects of the Heart

The Pericardium protects the Heart. In the Fire / Heart Wu Xing exercise, we work directly through the Pericardium meridian to pull healing energy into our Heart / Middle Dan Tien. We also explore an important healing point, the Laogong point (PC8), which is on our palms.

The tongue is the sensory organ related to the Heart. We use tongue diagnosis in Classical and Traditional Chinese Medicine and acupuncture.

The blood vessels are the tissue associated with the Heart. Because the face has many blood vessels, the complexion can reveal the state of the Heart. A pale complexion can indicate insufficient blood flow, an overly red face can indicate excessive heat or inflammation. As we have learned more about a lot of the chronic diseases that afflict our Western society, we have increased our focus on inflammation (or “heat” in CCM) as a common causal actor, including in heart disease and related conditions. 

Psycho-Emotional Aspects of Heart / Fire

Excessive joy and excitement are the negative emotions associated with the Heart. It’s taking the positive emotion of happiness or joy too far, so it’s like a manic type of feeling or energy. For example, someone with ADD or ADHD who might be super high energy, but also has trouble winding down or calming themselves so they can focus or sleep.

Excessive stress can negatively impact the Heart. As can the lack of self-expression or not being able to share. The heart’s associated organ is the tongue, which is evidence of the its close connection to language, creativity, self-expression, and sharing love.

Positive emotions associated with the Heart are happiness, joy, and love. These emotions can inspire us. They can also lead to a state of peacefulness.

Why is Summer associated with the Heart and Small Intestine? Fire generates light energy, and light is love. Without love, we would wither away from the inside out. Without passion, life would be joyless. And without self-love, we could never blossom into the fullness of all we are meant to be. Love, passion, and enthusiasm inspire creativity and self-expression.

If you’re interested in learning more about the Wu Xing Jing / Five Elements Health Form, click here. Discover the master blueprint for a powerful health practice!

Restore Your Connection

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One of the most fundamental aspects of practicing Qigong, as well as working with patients within the Medical Qigong paradigm, is Grounding.

Grounding is the ability to fully connect with the Yin energy of the earth. Through a simple grounding meditation, we center and relax, connect, and allow ourselves to feel the warm, comforting embrace of Mother Earth’s energy. When you are grounded, you feel a sense of stability, of being safe, secure and protected, and of being whole.

An interesting aspect of grounding is that we are connecting through our lower dan tien or energy center, which is in the middle of the lower abdomen. This is our physical center of gravity, our center. It is also related to our essential essence or “Jing”, the life force or vital energy that we are born with. When we ground, we automatically support and enhance our Jing. But we are also connecting with our spiritual side, albeit in a subtler way. When we ground, the energy moves from our lower dan tien, through our root or base (Huiyin point at the perineum), and then up through our heart center and all the way to the crown of our head – the Baihui point, which is analogous to the crown chakra in yoga.

Hence, the feeling of wholeness we enjoy when we are fully grounded is not just physical wholeness or stability, it is also mental and emotional wholeness and stability. In our paradigm, body (physical), heart/mind (emotional and mental), and spirit (higher consciousness) are inextricably connected. When we give ourselves the gift of grounding, we impact our entire being.

When mind, heart and body are in synch, you are grounded. Some wonderful manifestations or signs of being grounded include:

-You feel safe.

-You feel present – your mind is focused on the here and now, not drifting to the past or worried about the future.

-You feel comfortable in your own body.

-Your biorhythms, such as heartbeat, breathing, and blood pressure are entrained, stable, and slower.

-Your personality manifests as someone who is stable, reliable, and down-to-earth.

Unfortunately, our modern lives have caused most of us to lose touch with Mother Earth, to lose this connection. We spend more time inside…we are on our screens much of the time…we don’t walk around barefoot like we did as kids.

Simple But Powerful

One of the first things I teach a new patient – and one of the first exercises I teach in my Qigong courses and classes – is a simple grounding meditation. This exercise is powerful. Restoring the connection to the earth can result in dramatic changes and experiences.

A key to grounding is simple awareness. Through your breathing and gentle intention, you relax, center, and get calm inside. This helps open the channel to the earth’s energy.

Another key is to have a direct connection to the ground. Whenever possible, go outside and stand (or sit) with your bare feet solidly on the ground. Or you can sit on the ground with the bottoms of your feet and the palms of your hands touching the ground. If it’s cold out, wear socks or moccasins that don’t have a rubber or synthetic bottom.

A third key is to center your intention gently into your lower abdomen. Breathe in and out of this area. Allow your breath to become longer and fuller. But don’t strain or push. Just gently breathe in and out through your nose (which helps you relax) and be open to the connection with Mother Earth.

I teach an effective (and fun) grounding meditation and have included it in one of my courses, Breathing and Qigong for Health and Energy (click here for more information). This course provides the foundation for a wonderful, effective, and fun Qigong and Breathing practice. It’s taught in a short four weeks and will introduce you to a proven health and energy cultivation method impacting body, mind, and spirit, which hopefully becomes an ongoing, consistent practice you will enjoy and benefit from.

I’ll have more to say about Grounding and its impact on our physical, mental, and emotional health in future posts. In the meantime, give yourself the gift of breathing. And add the power of “plugging in” to Mother Earth through grounding.

You Can Do It!