qigong.

“To study and at times practice what one has learned, is that not a pleasure?”

–Confucius

Qigong Retreat in April, 2011.

Part of my program here at NCNM requires that we attend weekly qigong classes for 3 years, to learn specific forms passed down from a lineage of master Qigong practitioners in China.  This requirement also includes a weekend retreat once per term, for a total of 12 retreats.  My experience with this work has been profound and has supported an uncovering and transformation of layers of “muck” that inevitably builds up in life.

I enjoy qigong because it can be practiced anywhere, at any time.  There are yang styles and yin styles, some of which no one would suspect you are practicing because it can be as subtle as an internal awareness of breathing.

Qigong can be translated as “energy work”. Qi is the chinese word that means “life energy” and gong means “work” or “benefits acquired through perseverance and practice”.  Essentially, we are working with our own energy, clearing blocks within our bodies in order to increase our own mind, body, and spiritual vitality.

Standing in the Universe Stance on a retreat in Yachats, Oregon.

Two years ago, I started writing daily about my experiences with qigong, noting the significant shifts that occurred within me as well as the subtle fine tuning successes I experienced.  When I started learning different forms at school, I decided that it was important to practice more than the required once a week class time.  This was my way of committing to my own and my future patients’ well-being.   Without practicing and experiencing it daily for myself, I’d find it hard to talk about it to anyone else, let alone transmit how worthwhile it is.

What did I learn? -That the benefits are countless, and I’m really not over exaggerating ! It was a week after I started a daily practice that my asthma and allergy symptoms significantly decreased, my body felt less achy and tight, and my sleep was deep and relaxed.  Waking up in the morning was never too hard for me, but after  starting qigong, mental fogginess decreased, my energy increased, and a lot of common anxieties or stressors seemed to dissipate.  Two years later, having an on and off again daily practice, I am able to use what I’ve learned through class, workshops, and a teacher that I study with, to ground myself and find that place of calm within me to guide me through life’s daily stressors.  In this mind space, I feel like situations that would normally irritate, annoy, or stress anyone out, will float by without having the ability to break me down nearly as much as I used to let them.

Qigong can support many illnesses and regardless of physical capabilities, there is always a way to modify.  There are plenty of research and stories that talk about the more chronic conditions, like Cancer, that have had marked improvement and even complete remission, after incorporating a daily practice of specific forms (advised by a professional).

Some general benefits: 

• Greater stamina and vitality
• Reduced stress
• Enhanced immune system
• Improved cardiovascular, respiratory, circulatory, lymphatic, and digestive function
• Lower blood pressure
• Better balance

Mental stability, proper restoration time, and the ability to breathe fully are essential in thriving in life, and as a culture we continue to ignore how much our bodies crave this!  I am excited to have found such a love in qigong. I  will, without a doubt, incorporate it into my sessions when I start to see patients in the clinic as well as sending them home with specific forms to practice (that can support the condition they are presenting) in between visits.  In the meantime, I will enjoy writing about the benefits and posting poses or forms that may help make our days a little easier.  If it’s something that interests you, many communities offer qigong classes to the public.  As always, if you have any specific requests, I’d love to address them.

*A wonderful book to read is called: “The Way Of Qigong; The Art and Science of Chinese Energy Healing” by Kenneth S. Cohen.

“True peace of mind is not dependent on circumstances. It comes from the inside.”

–Remez Sasson

expectations.

“Being in control of your life and having realistic expectations about your day-to-day challenges are the keys to stress management, which is perhaps the most important ingredient to living a happy, healthy and rewarding life.”  

–Marilu Henner

In the spirit of welcoming the Fall season and letting go, I have been reminded of the value of reassessing the importance of releasing expectations.  I have been working with about 120 new students this week, welcoming them as they prepare to embark on their new journey of learning and embodying natural medicine.

Naturally, every one has their own idea of what they want out of school and what to expect.  I’ve observed how this fuels excitement, but in a lot of cases it has also contributed to restless nights of losing sleep with worries and anxieties for them that slowly come out with questions like “How am I going to survive this?”, “Am I ever going to be able to pay back my loans?!”, “Should I take all or none of the electives?” or “Am I going to make any real friends?”…. Being in this role 2 years ago, I was right there with the best of the worriers.  It seemed like the only thing that could ease those thoughts was to just live through the experience, but yikes, in the meantime, that is a lot of sleepless nights and unsettled thoughts!

It’s part of life to anticipate and get excited about a new opportunity, including one that entails quite a leap of faith like starting Naturopathic or Chinese Medicine school.  There are many choices we make and many situations we find ourselves in that make it feel inevitable not to have expectations, and that is OK. Realistic expectations are healthy.  This can often end up with us being pleased that our expectations were met. Unfortunately, there is another end to the spectrum, and if our expectations are not met, our reality can be shattered, preventing us from forward movement whether it’s temporary or long-term.

Releasing some expectations is a practice in self-cultivation that needs to be revisited throughout our lives.  It is quite an accomplishment to follow where our intuition leads us, and building trust in our choices can help to ease the amount of expectations we put on ourselves and others.  With trust, we know things will work out the way our life is meant to be. It’s easier to let go of how we “wish” things to turn out, and instead go with the flow.

Another perspective: There are also situations that are out of our control like an emergency, a shift in plans, a delayed flight, or a “talk” that needs to happen with a friend or loved one.  We can easily jump to conclusions in our head and replay the worst case scenarios over and over again in our minds.  Yes, it’s possible this can happen, but how often are we really and truly right when it comes to these kinds of expectations? Don’t we generally live to tell the tale? We tend to build up unhealthy expectations that end up harming our bodies with stress, worry, irritability, loss of sleep, and heightened blood pressure to name a few… just to realize that most of the time, it’s really not that bad if it’s bad at all. I think Maya Angelou was onto something when she said “I’ve learned that you can tell a lot about a person by the way (s)he handles these three things: a rainy day, lost luggage, and tangled Christmas tree lights.”

Is this something you can relate to? What kind of role do expectations play in your life? Do you have a lot? Do you have none at all? What helps you release them? Why is it so hard to go with the flow sometimes? Where within us is this unrest stemming from? We’re often able to set expectations in order to push through a challenge, but where do we draw the line? When do they become unhealthy? What can ultimately bring us back to a place of peace and acceptance?

Thanks for your thoughts and inspiration… remember to breathe and be well!

desensitizing.

“Listening to your heart, finding out who you are, is not simple. It takes time for the chatter to quiet down. In the silence of “not doing” we begin to know what we feel. If we listen and hear what is being offered, then anything in life can be our guide. Listen.” –unknown

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Being overwhelmed seems to have become a staple of what life as an American is like these days.  ”Choose this product!”, “Do this exercise!”, “Drink this beverage!”, “Look like this!”, “Be with this person!”… are among thousands of advertisements in the media we encounter every day.  Not to mention, with all the options that are available to us, constant thoughts streaming in, and the “expectations” we put on ourselves, no wonder we can easily choose something like vegging out in front of the TV or spending countless hours on facebook and twitter when there’s a deadline at work, a test to study for, or a whole house to clean. Our minds simply can’t handle so much stimulus and need to shut down with an unattached “distraction.”

I’m reflecting on these feelings because it’s taken a lot of effort to figure out how to become tranquil in such an over stimulated culture. ( How ironic that this is the post after discussing coffee! ) I think it will be a constant practice in mindfulness and checking in with yourself. How does that begin? Great question!

I included the quote on “listening” to make a connection:

Overstimulation = the inability to filter out and listen to what we really need.

All that “chatter” in life is guaranteed to stay, so our options are either to escape it by going away to the top of a mountain for 20+ years to meditate (maybe not too practical for most?), or sit and realistically think of what can be implemented and put “on hold” in our lives for a while in order to desensitize and become more harmonious with what our true passions and directions are.

Several Ideas that have helped me so far on this desensitizing journey:

• Asking for help!  It’s so easy to be proud, stubborn, or feel like it’s your responsibility to be “Super (insert appropriate noun here- Mom, Dad, Friend, Student, Partner, Colleague…)” Asking for help with little things like errands, cooking, an event, or an ear  to listen to those streaming thoughts you may have, can make all the difference.  Maybe you’ll even make time to relax and start to listen to what else your body and soul need.

• Cut or prioritize internet, TV time, video games… (whatever your guilty electronic pleasure): If you are like me, internet (or one of the above) can be your best friend and your worst enemy.  I spend a lot of time on my computer; mostly for school and now blog-related purposes. While those are plenty enough to handle on my plate, I still find myself switching back and forth between g-mail and facebook, and school e-mail account, and googling random things like “cute animal images”, while listening to an episode of a random show on hulu… more times than I care to admit.  I used to attribute it to my Gemini- air sign qualities, but really all I  am doing is creating my own sense of overwhelm by doing this.  Limiting internet use (or any of the above) each day can at least help clear some more space in your mind to again, figure out what your heart/body/soul is trying to say but can’t because there is just too much stimulus! Yesterday my heart’s desire was to finish sorting through my clothes and donate what I don’t need.  It felt so good to accomplish that and follow through so later on I could enjoy some relaxing time with one less thing on my mind.

• Just say No: There is always going to be events available for us to attend and participate in- invites, parties, concerts, outings, workshops, trips, clubs… and on and on.  While most things are exciting and fun to be a part of, there are also times we can be asked to do something that out of the kindness of our hearts, we jump to the opportunity, only to later find out how much work and effort was really needed to be involved.  To avoid becoming overwhelmed from a self-willing endeavor and harboring resentment for people or events, or yourself, take a moment to take an inventory of your life and consider if you really have the time to fit every last thing in.  Sometimes it is OK to say no.  Could what drives some people to be perfectionists, overachievers, and people pleasers be a fear of what other people think and/or not knowing what we really want out of life? Something deep to contemplate…

• Write it out: If a feeling, idea or an epiphany arises, write it down! So often thoughts come in and out and we forget about them because… we are overwhelmed!  Writing things down- like a to-do list, gratitude journal or happy list, can help be a reminder of your priorities, who you are and what really makes you tick.  The more aware we become of being sucked into overwhelming stimulus, the easier it will be to have something like written words bring us out of it.  Visual reminders can help divert our attention to focus more on a task, and  ease our over-full plates.

• Having a spiritual practice: meditation, yoga, qigong, breathing exercises, being in nature, community gatherings, gardening… among many other things, are all powerful tools to clear the mind and connect with the innermost parts of ourselves and others that have been yearning to be heard.  Having a spiritual practice can be energizing, full of joy, and enhance quality of life.  :) From all the positive feedback I’ve received from you all, this topic will be constantly revisited.

Happy Sunday! I am so grateful for every one of you and the support I’ve received to build this community! Enjoy reflecting on ways to desensitize, and please share your thoughts!

spirituality. a start.

Meaning, purpose, and direction; some of the many powerful words that can be used to describe the limitless realm of spirituality. Spirituality  can not be defined or scientifically measured.  It is a qualitative expression of following and living the life that’s true to you.  It is deep reflection, introspection, and an ability to truly express oneself.

As it goes, you get out of life what you put into it. Taking time each day to incorporate something into your spiritual practice may be hard at first, but over time it can become a part of your daily routine.  The good things in life are never easy for reasons that go way beyond the topic of this post, but we all know that they are well worth the time and effort; we feel more grounded, clearer, healthier, and more connected with ourselves and others.

So where to start? Or where to continue? Consider one of the following ideas to start to incorporate into your days. Set a realistic goal. For example, setting aside 5 minutes a day to do an activity of choice that does not feel like a chore, but something to look forward to because it feels good.

*Start a journal or blog (!!):  express  dreams, aspirations, fears, questions, beliefs and griefs that you have in life. Sometimes getting thoughts out on paper is all it takes to move forward and/or put them into action (if they are positive) or release them (if they are negative).  A healer of mine once told me, when shadows reach the light, they are no longer shadows. Think about that

*Community Service: Volunteering for others can help you  understand how you fit in with the world as well as recognize how other’s circumstances differ from your own. There is much to learn from volunteer experiences.

*Yoga, Meditation, & Qigong: These can all create peace within and around you and clear your mind for worthwhile stimulation… after all, most of the thoughts we think about each day are repetitive and they just inhibit us from unwinding unhealthy patterns and being in the present moment.  Your body will physically and emotionally thank you.

*Create a HAPPY list: Writing down all the things that make you happy in life and having it visible, can be a constant reminder of the beautiful and bright side of people and things in your life.  Having a list available can be a great reminder on days you may have woken up on the wrong side of the bed. We all know when we get down, the first thing to go is our memory of happy, positive things in our life, so why not do yourself a favor and make that list accessible

*Gratitude Journal: Along with the HAPPY list, a gratitude journal can really start to alter the way you look at life day to day. This can be a wonderful evening ritual to reflect on the day and express gratitude. Some great research around this: UC Davis research shows that people who keep a gratitude journal, in which they write things that they are grateful for, are more likely to exercise regularly, experience fewer physical symptoms, are more optimistic about the future, are more likely to attain their personal, academic, interpersonal and health-related goals, and feel better in general than those who write about negative or neutral life events in their journals.

*Breathe: Take 5 minutes a day to focus solely on your breath.  What is your quality of breath? Shallow? Deep? Quick? Slow? Whenever your mind starts to wander, go back to focusing on your breath… breathe in and out. See what happens.

*Ask Questions: Starting a conversation with yourself is where it begins. Sharing your thoughts and questions with others is where the support and growth can really take place. Consider reflecting on some of these questions (provided by a wellness center on spirituality):

• Who are the most important people in my life?
• How have they affected me?
• With whom do I feel most comfortable?
• What is my ideal job? What if the money didn’t matter?
• How important is it that I love my future job?
• Where would I like to be in 10 years?
• What are some goals for this year? The next four years?
• How can I avoid a stagnant life?
• Do things happen for a reason?
• What are my beliefs on life purpose?
• What specific experiences have shaped my spiritual beliefs?
• Am I a good person?

These are some of the many activities that you can consider to become a part of your routine to deepen your spiritual connection to life.  If you pick one or two, in the next couple of days, simply reflect on how you feel.  This is a lifelong process of discovering who you are as well as who you want to be. It takes time to get through the layers, but you can get there, especially with the support of friends, loved ones, and a community like this.  Please share your thoughts and ideas and if you are setting yourself a (realistic) goal for the next few days, weeks, or months. Comment below or e-mail thislittlelark@gmail.com if you would like me to include yours as an anonymous story.

I choose to focus on a gratitude journal. Updates on my progress soon!

Thank you for being you…