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

my first time.

“I did then what I knew how to do. Now that I know better, I do better.”  ~Maya Angelou

                                                                    “Ray of Hope”

Hello wonderful people!  I am back in action after a vacation on the east coast where I visited some friends and family.  While I was away, my wheels were still turning as I was in correspondence with a friend, reader and big supporter of thislittlelark regarding her first time seeing a Chinese Medicine practitioner. Elisha was first in touch with me several days before her appointment, asking questions, sharing what made her feel nervous and excited.  After the treatment, she was happy to report it went extremely well and she can’t wait to go back. She has graciously agreed to write about her experiences to share with all of you.  Perhaps it may answer some questions, spark new ones, or encourage you to try it for yourself (if you haven’t already).

The following is a list of questions I e-mailed her:

• What brought you to see a Chinese Medicine practitioner?
• How many other specialists and treatments did you experience prior to this appointment?
• What were your thoughts beforehand? Nervous? Excited? Hopeful? Any prior knowledge?
• What stood out the most in the intake?
• What kind of treatment did she give you? Acupuncture? Herbs? Cupping? Moxabustion? Describe your experience.
• Will you return to see her? Do you feel optimistic about your condition improving?

Here is her story.  Feel free to ask questions or share your reflections on your “first time”…  Thank you Elisha! Please keep us updated on future visits!  Happy Thursday everyone! Until next time…  

        When I was younger, I got headaches every once in a while. They would start with losing my peripheral vision and soon turn into a torturing headache that left me in a dark room or by the toilet throwing up! About 2 years ago, I started getting sinus headaches so I took Excedrin and Tylenol Sinus.  They worked for a while until the headaches got worse and I found myself taking Excederin every day. I knew it was bad to do this but I couldn’t function if I didn’t take something for the debilitating pain.

        I finally mentioned to my doctor that I was having daily headaches, so she sent me to an allergist. After many shots and $500 later, I found out that I wasn’t allergic to anything. The next thing my doctor did was prescribe Xanax to chill out and relax my neck muscles (which still works great and I am yet to be weaned off of). Even though my muscular pain was better with this med, the headaches were not letting up, so my doctor referred me to see a neurologist. The neurologist thought it was terrible that I took Excederin and Xanax every day and put me on Topomax to replace them.  Topomax was terrible and I didn’t stay on it for long; I couldn’t even eat I felt so sick all the time.  The neurologist switched me to depecote 1000mg/day.  My headaches seemed to get better but I couldn’t quite think right. It felt like my brain wasn’t working (!!), so he lowered the dose to 750mg/day.  

        Meanwhile, the neurologist noticed that one of my pupils was larger than the other so I went to an eye specialist [this is the 4th specialist now] who said it was either from the migraines or that I had a virus in my eye. I had an MRI, MRA, and a CAT scan.  The CAT scan revealed that I had a small aneurism which made it so I went to see a neurosurgeon [#5] who said I would have to be on watch with a CAT scan every year to make sure it doesn’t grow bigger than 5cm.  If it does, I’d have to go in and have it clipped. They said the aneurism definitely wasn’t the cause of my headaches, it was too small. 

        After a while, I thought, you know, after taking the medicine I’m on, I still have a headache. I’m only 30 years old and I have a healthy lifestyle, I try to eat organic food – what am I doing on these heavy chemical drugs?? In the long run, what are my liver and/or kidneys going to look like?? I decided I needed to taper off these meds and go natural.  

        I believe in natural medicine, so that was half the battle, I think! So, I started OMT (Osteopathic Manipulative Treatment) with my primary care physician. This helped to make sure my back is in alignment. I also decided to try acupuncture which has always caught my attention, but I thought my insurance wouldn’t cover something like that (Anthem Blue Cross). I was wrong, but never so happy to be wrong! 

         I feel like I knew it would help and that’s what drove me to make an appointment.  I have to admit, I was terrified of the needles! The practitioner, we’ll call her Ms. K, was so relaxed and easy to talk to. She wasn’t pushy at all and told me if I wanted to stay on medications that’s fine, but if I want to wean off them, she could help with that too. It was a breath of fresh air, finally someone who is letting me pick!  

        She proceeded with interviewing me about my eating habits and expectations from the treatments.  She had me lie on my stomach in order to put various needles in my back, which didn’t hurt at all (except one on my foot). She stimulated the needles with heat and then rubbed her hand lightly on all of them [this is a form of manipulating the needles]. She then did some cupping [see photo below] which was so great I wanted to fall asleep. It loosened up all my upper back and neck muscles. I felt pampered! 

        I then flipped over and she put more needles in: one on the top of my head which drew blood a when she took it out and she said it was good? [yes this is good for your condition, Elisha!] Near the end of the treatment, she rubbed my back and neck with some essential oil that smelled like pine [it may have been rosemary?] and it was great!

        I left with the intention of going back every week for a while. I feel very positive this is what I need to make my headaches better.  I felt more relaxed the day after. There was some pretty intense bruising on my back from the cupping, but not painful at all. 

        If you need to know anything else just ask. I’m so happy to have found Chinese Medicine! What a great job you will have!!

dear coffee.

 

My separation period from coffee has been less than eventful this past 6 weeks.  I am drinking tea each morning which has helped with the “ritual of making a drink” withdrawal and occasionally I will get myself a Chai at the coffee shop so I can still partake in the fun of ordering something. Other than the shifts in energy and mood (gasp!) the first 4 days of withdrawal, I have seen two significant changes in my body; breathing difficulties on several occasions, and water retention. Caffeine dilates and opens up our airways which could be helpful for those with conditions like asthma and bronchitis. Having a history of asthma, my body may have become adjusted to this daily intake and in readjusting post-withdrawal, along with the height of our allergy season, I had several occasions of difficult breathing.  Coffee also acts as a diuretic. This helps to flush out excess fluids and toxins in our body.  The water retention I experienced is most likely attributed to this factor. Ho hum.

Digestion, skin, energy, mood, and endurance all feel the same.  So what to do?!

As I said in a past post, coffee intake affects everyone’s body so differently.  For the most part, the reason it is so addictive to many of us is because of its many benefits:

• Increased alertness: Caffeine is a stimulant!
• Antioxidants: Coffee is rich in antioxidants which protect your body from free radical damage, prevent pre-mature aging, and high blood pressure. A study conducted by the Harvard Medical School states that regular coffee drinkers are 50% less likely to suffer from breast, colon and prostate cancer.
• Improved Brain Function: A recent study shows that regular coffee drinkers are less likely to develop Alzheimer’s in their later years.
• Chlorogenic Acid: Chlorogenic Acid, one of the primary antioxidants in coffee, has been studied to have several effects on the body; it may promote the flow of bile in the body, reducing the risk of liver disease, and it may be associated with the reduced risk of Type 2 Diabetes and Parkinson’s Disease. An aside: please also consider these foods that are rich in chlorogenic acid (and so much more): sunflower seeds, artichokes, blueberries, cilantro, carrots, tomato, and peanut.

And now for the not so fun part… to every pro there is a con, and then some… here are some adverse effects of coffee:

• Addiction: most regular coffee drinkers feel extremely weak and lethargic if they don’t get their daily dose. Quitting can cause severe withdrawal symptoms such as headache, fatigue, difficulty concentrating, and depression.
• Weight Gain: Caffeine stimulates the production of stress hormones in the body, which stimulates appetite and craving for high-calorie foods. Although caffeine is known to assist with short-term weight loss, in the longer run heavy consumption is more likely to lead to weight gain.
• Anxiety: Drinking too much coffee can lead to over-stimulating the nervous system. The adrenal glands will become exhausted, and there will be a decreased resistance to stress.  No fun.
• Heartburn: Coffee’s bitter flavor triggers stomach acid secretions resulting in occasional indigestion and heartburn.
• Fertility: Excessive consumption of coffee can lead to fertility issues such as infertility, miscarriage or low birth weight.
• Osteoporosis: Decreased bone density may occur with excessive consumption of coffee because of an interference with the absorption of minerals and nutrients in the bones.
• Dehydration: Due to coffee being a potent diuretic, over consumption can lead to dehydration.  We do not want this burden on our bodies!

So still… what to do?! As my Great Grandmother always said, “everything in moderation”… This is a great exercise in becoming more body-aware in your relationship with coffee rather than getting bogged down with what this and that study states. We are all very different and break down substances in our bodies at different rates.  These benefits and adverse effects are generalized, and are most likely what could happen with moderate consumption (benefits) and excessive consumption (adverse effects). Becoming more mindful with a daily routine like coffee drinking can make the experience that much more pleasant rather than an automatic reach for the drink, down it, and reach for a refill. Also, look at what you are including in your coffee. Creamers, sugars, and syrups have a lot worse effects on our bodies than a daily cup of high quality coffee.  A while ago, when I started replacing sugar with agave or stevia, I noticed more differences in my body than cutting out coffee completely. Being aware of natural sweeteners and alternative milks really can make the difference. Don’t forget to drink plenty of water too! Yes! Enjoy your day and that cup of joe that I think I may be reuniting with sooner than later

Also don’t forget to submit your photos to be included in the Community Photo Share: http://thislittlelark.wordpress.com/photo-share/ Check out some of our reader’s beautiful photos and stories! 

To read about Coffee and Chinese Medicine, this is a great website for an overview: http://www.itmonline.org/arts/coffee.htm

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…

happiness.

A special thank you to my Yogi Tea bag message for adding  inspiration on today’s thoughts about *Happiness*

“Without realizing who you are, happiness cannot come to you.”

     Start to reflect on where you stand at this very moment.  How is your quality of life? Do you feel like it’s exciting and ever-changing? Is it routine and dull? When was the last time you truly felt happy or shared happiness?

     Often we stand in our own way by living a life full of unhealthy surroundings.  These can come in the form of environment, food, job, relationships, and denial of physical health to name a few. Granted, we can’t change it all, especially not overnight, but we can start this conversation with ourselves by asking: what can I do now to start living the healthy and happy life I want? (Channeling my inner Richard Simmons right now!)

     Jokes aside, life really is all about choices. We choose to be happy and we choose to be healthy and believe it or not, it is VERY possible to break habitual patterns. Easier said than done? Yes, of course! BUT through taking time to see yourself where you’re at right now will only help you to seek the correct answers to improve your health and quality of life. With motivation and determination and above all self-love, anything is possible.

     Physical health: Rate your physical health.  Are you getting regular check ups and screenings? Is there an ache or pain that has been there for so long that you have forgotten about it because it’s a part of you now? Do you feel like  you’re self-aware?

     Emotional health: How do you feel about going to work, school, family, partners, pets, politics (uh oh- don’t want to open a can of worms here!), finances, and/or friendships? What are you most happy with? What have you been dreaming of changing?

     Spiritual health: Do you have a belief system, spiritual practice, support group, guides or mentors that are part of your current life and fulfill your needs?

     These are just questions to get your wheels spinning. By no means are any of the components of health and happiness limited to these thoughts. Please feel free to share your thoughts either here or through e-mail: thislittlelark@gmail.com.  Your comments will determine the direction of  my next post on ways we can start to incorporate more happiness and health in our lives!

     Please also take a moment to fill out the Reader Survey found on the right of the top pages. Your opinions matter the most and are what will build this blog’s momentum!

this little lark.

The lark has boundless energy and symbolizes hope, happiness, and good fortune.

“Larks are known for their melodious singing.  They also sing while they are flying, unlike most other birds, who only sing when perched.  This indicates cheerfulness and reminds us to find joy in our own lives. Larks have a crescent shape across their breasts.  The crescent shape often signifies lunar qualities, and the moon is often linked with the concept of self.  Therefore the lark reflects the inward journey that’s often associated with self-discovery.  This goes hand in hand with their singing, something that, for humans, is often considered a private activity and a deep reflection of inner self.  Lark encourages us to explore our inner selves and sing out loud.”  (www.pure-spirit.com)

My Mission:

To create a blog/website that attracts readers with a common interest in learning and sharing the many facets of the healing arts that improve physical, mental/emotional, and spiritual well-being.

Vision:

I am halfway through a 4-year Masters program studying Classical Chinese Medicine at NCNM in Portland, Oregon.  I am on an amazing journey discovering what it is I am truly meant to do in this world.  Starting with a blog seems to be a realistic first step to take while I’m still full time in my studies.  If I begin with reaching out to family and friends, I am confident this can network to friends of friends and beyond.

A majority of what I want to contribute to my readers will encompass (but not be limited to) the principles of Classical Chinese Medicine. This includes Acupuncture, Herbal therapy, and Qigong for all.  However, what is most important to me is connecting with you, whether it involves a healing modality like Chinese Medicine or just talking about life in general.  I want to start a dialogue to increase awareness about what is really going on within and around us. I want to open a supportive space to share questions, ideas, and recommendations.  In time, this will become a community for learning and growth in the healing arts.