Happy New You

People do not decide their futures, they decide their habits and their habits decide their futures.

- F.M. Alexander

Happy New Year, New Decade and most importantly Happy NEW YOU!

Health is created one choice at a time. Each choice deepens or lessens a habit. What choice will I make to create a healthier life. Will I use my time to cultivate energy that enriches my being? Move, meditate and make space for nourishing my body, mind and spirit?

One choice at a time Joann & I have built our meditation and Qi Gong practices. Classes and retreats were vital to our initial development and continue to inform our work after decades of practice. Today is the first day of the year, a time when many set resolutions, hopes and aspirations. Please pause right now - enjoy a few mindful breaths. Stand up and quietly move cultivate your energy with Qi Gong. Want to go deeper?

Sign up for Every Day Qi Gong which begins at 7pm on Tuesday January 7th, 2020 in the Dance Studio of the Takoma Park Community Center. Register using this link: Every Day Qi Gong Class

Will I choose the path of well-being by giving myself the gift of Qi Gong? Make the time. You are worth it!

Practicing Together

At the end of our practice on Bethany Beach a couple sunrises ago, a woman came over to ask if we were practicing Tai Chi. We were practicing Sunlight Qi Gong. She was excited when we told her to feel free to join us for the remainder of the week. And she has. While we always enjoy and are energized practicing along the edge of the Ocean at Sunrise, the addition of another person gently intensified the experience.

This is true for us when we come together to practice in class also. How is your health today? How are you nourishing your energy? Need to increase the flow of good energy, feelings and overall being? Join us for our Moonlight Qi Gong class in the Dance Studio of the Takoma Park Community Center beginning Tuesday October 15th at 7pm. Currently enrollment is 50% full. What are you waiting for? The link for registration is:

Moonlight Qi Gong at Takoma Park

Remember Your Health Is In Your Hands.

The Principle of Balance

When practicing Qi Gong any exercise on one side of the body is also performed on the opposite side to achieve balance.  The yin/yang of complimentary balance is one of the basic principles of Qi Gong exercises.  Balance is one of the most important ways to achieve good health, longevity, happiness and creative productivity.

We need balance between:

Mind/Body

Doing/Being

Right brain/Left brain

Action/Rest

Yin/Yang

Alone/Group

Work/Play

If we go to an extreme on one side of the scale in any of these areas, we as individuals, groups and society become imbalanced, and - at worst - create war with ourselves and others.

The Yin/Yang symbol also shows us that we can’t have one side without the other, that we are whole beings, that our mind/body/spirit is really one.  We “inter-are” with ourselves and other living beings.  Thinking dualistically about balance, as if one “side” is better than the other, can exist without the other, is illusion.  There is no yin without yang, no inside without outside, no me without you.  Seeing the two as one is important to being human, being here in the now, being alive, functioning as a mind/body in a world full of energy.

Our meditation teacher gives the example of our right hand accidentally hitting our left hand with a hammer.  The hands don’t start accusing and fighting with one another.  The right hand drops the hammer and soothes the injured left hand.  Our hands are not separate from us, from our whole body.  We are one, not separate parts.

Sometimes when I am fearful, anxious or upset about a mistake I’ve made, I beat up on myself, thus sending a “second arrow” of pain into my heart.  Instead of having compassion for that little girl in me who said something unskillful or interrupted someone, I make her feel worse about herself with added blame and guilt.  I need to remember the example of the right hand dropping the hammer, holding the wounded left hand, comforting myself for the error and doing what I can to make amends quickly, then to let it go.  I’m human.  I will make more mistakes.  But beating up on myself doesn’t help.  It merely adds to my pain and dysfunction.

When we are hurting, let us use the energy of mind, breath, our whole body, to soothe and heal the injured or stressed area of ourselves.  Moving our bodies brings calm to our minds.  Calming emotions with Qi Gong and meditation allows the body to rest.  True balance comes when body/mind/spirit operate as one.

Photo by Ray MacLean

Morning Practice

Happiness is not a matter of intensity but of balance and order and rhythm and harmony. - Thomas Merton

Waking up early to allow myself time to align my body, mind and spirit with my morning practice is the greatest gift that costs nothing. This small amount of time management reinforces my ability to optimize my energies and to approach being how I wish to be in the world. In the words of Robin Sharma it is matter of mind over mattress.

Home and work are connected. My morning practice of journaling, Qi Gong and Mindfulness Meditation is what sets my day up to have balance and order; and ensures my sense of rhythm and harmony. As I have mentioned in class, during my 9-5 work years, I had a morning practice, would leave my home in great shape and then get lost in the challenges of work. The pressure, people, problems and projects would overwhelm my energy. My emotions would surge and lessen my performance, thus compounding both energy and time constraints. Anxiety, impatience and even fear would engage a cycle of less than productive habits energies and day by day the pressure mounted. This is why I had to learn to bring mindfulness into my work space.

Morning practice is where I learn about myself, cultivate calm, insight; and transform my habit energies. The serenity generated provides a balanced lens to reflect on thoughts and actions. Pausing at work allows me glimpses and further opportunities, but without the energy cultivated in morning practice, I may have too little to work with.

During my practice I cultivate groundedness. I work on my balance and flexibility. Then I am as free as possible for the coming hours of work and life. My negative habit energies may overrun me again and again; but each day I devote myself to morning practice those habits are weakened. I water positive seeds in my heart and mind. I awaken my spirit. I establish the possible here and now knowing, that the roots of my ability to be mindful at work is watered by my morning practice.

Photo by amrufm

Happy New Breath

On average we take 25,000 breaths per day. Fortunately, thanks to our autonomic nervous system we do not need to be aware of those breaths, we do not need to remember to breath. But what happens when we do bring awareness to our breath is transformative. Our bodies and mind arrive here and now. Perhaps we notice our thoughts, feelings or physical state. Real choice becomes an option for our next steps. Peace comes to us and spreads to others. Truly vital and powerful.

With each new breath we can let go of our past stories and habits.

With each new aware breath we leave the prison of our future concerns.

Connecting here and now with those around us, we learn ways to recognize, release and retrain our stressors.

Life is just a breath away.

Learn how your your job to can help you wake up to the present moment. Class begins January 8th click here:

HAPPY NEW BREATH

Now is the time we have been practicing for.

If Not Now - When?

Now is the time we've been practicing for. - Zenju Earthlyn Manual

Distractions, deadlines and delays drive me throughout my day. How often do I pause to notice where I truly am? When I do pause I become alive, noticing if my body is relaxed, my heart aflutter and the state of my mind. Are my feelings driving my actions? How has this worked out in the past? Is my mind rehashing old tales about individuals and institutions? Does my body need a stretch and release?

Through practice I can gather information about my present state and altar and adapt to the situation at hand tuning body, mind and feelings. Communication clears; creative options arise and connections with others deepen. All of this is possible by pausing throughout the day. How do I remember to pause while moving at full speed ahead?

The big pause is my morning qigong and meditation practice. Practicing while my energy is fresh assures that I leave home with courtesy, kindness and love etched into my being. Over time I have developed nudges related to my professional tasks to invite me to become present. Telephones, hand washing and certain individuals serve as possible reminders to pause and waken to the here and now. My day planner not only guides me to my goals and appointments but helps me attune to this precious moment.

Want to explore the power of pausing and aligning with the present moment in your life? Is taking better care of your health in the New Year when of your resolutions? If so - click here and sign up now for Minding Our Business right here and now!

Photo by Gerd Altman

The Twelve Openings

Photo by Wally Pachoka

Be Flexible

Yesterday we had three different Qi Gong practice sessions.  During our ongoing morning practice we did about 15 minutes of Qi Gong.  This was shorter than usual but we knew we would be sharing Qi Gong twice during the Day of Mindfulness we were offering.  Our morning session was close to 30 invigorating minutes. Coupled with the meditations we were practicing my body, mind and spirit were ready for anything.

Nice to be flexible enough that when an unintended idea was offered I went with the flow.  In doing so we all benefited.  If always I could be this flexible. Progress not perfection is the guiding thought in my life. When we began the afternoon session of Qi Gong I was grateful. The qi was alive in me and I think within the other practitioners. Slowly guiding the qi, playing within the forms and opening up my thinking was vital to the happiness, contentment and peace I was observing.

Such a difference from the rigid man I once was.  Daily practice has slowly changed me.  Nothing is softer or more flexible than water, yet nothing can resist it.  One day may we all be like water.

Photo by www.tai-qi-gong.com

Best Time to Plant

The best time to plant a tree is 20 years ago.  The second best time is now. - Chinese Proverb

The same holds true for our health.  Now is the time we have been waiting for.  Your health is in your hands. With these simple Qi Gong exercises we will improve health, strength, balance and flexibility.  What are you waiting for?  Sign up for Energy Circles Qi Gong today.  Register by clicking on this link.

Photo by Zengame

Enriching Energy With Movements

Can it really be that simple? 

Yes!

We have generations of information, practice and results that illustrate the healing benefits of Qi Gong, Tai Qi, and the Alexander Technique.  How we do what we do cultivates energy flow or blocks our flow. Today we practiced alongside Sligo Creek on this warm beautiful spring morning.  Supported by the Earth we gently moved through our routine.  Seeing the blue skies as my hands gathered Qi, the gentle breeze and flow of the creek reminding me to let go.  One movement at a time, our balance and flexibility blossomed both within and without.  There are many opportunities to learn and deepen your practice this spring.

Is 2018 the year you were going to take positive action regarding your health, creativity and life?
 

Then let us Spring Into Action together!
 

Joann & I are excited to be offering several opportunities regarding Mindfulness and Qi Gong.  Take one positive step and sign-up for one of these opportunities today. After all Your Health is in Your Hands.

1. Energize your Life Qi Gong classes begin April 10 at the Takoma Park Community Center 7-8pm on Tuesdays.  Register TODAY, as there are limited spaces https://apm.activecommunities.com/takomaparkrecreation/Activity_Search/qi-gong-energy-circles/5719

2.Relax and renew at the day of "Opening up to Spring" on Saturday, April 21 at Blueberry Gardens in Ashton, MD http://www.qicircles.com/workshops/2018/4/21/opening-up-to-spring

3. For women, register for "Celebrate Life: Nourishing Happiness in the Present Moment" meditation retreat at Claymont Court, WV the weekend of May 4-6 by emailing Joann at joann.malone@gmail.com.

4. A NEW class will be offered by Patrick  https://apm.activecommunities.com/takomaparkrecreation/Activity_Search/qi-gong-energize-your-work/5725at the Takoma Park Community Center - "Energize your Work" on Wednesdays May 2- May 23. In this class Mindfulness & Qi Gong exercises will be introduced along with strategies to integrate them in to our work day.  Decrease stress while increasing focus, happiness & productivity. https://apm.activecommunities.com/takomaparkrecreation/Activity_Search/qi-gong-energize-your-work/5725

5. Finally a Day of Mindfulness at Rehoboth Beach, DE on Saturday May 19.  After a wonderful workshop in the fall we have been invited back. Register at http://www.qicircles.com/workshops/2017/12/21/water-reflecting

Remember always: Your Health Is In Your Hands.

Ready to Receive?

How do I induce my Qi flow? Simply by letting go.

As I breathe out, my body is ready to receive oxygen.  As I move gently, tension is released and Qi moves.  Movements that open me as I inhale allow the energy to move and as I continue to move through  my exhalation the Qi follows.  Simple.  Paying attention to my movements and directing the energy flow with the mind enhances my health and well being.

Releasing and receiving, releasing and receiving; no great understanding is needed to do this, yet great understanding may be realized when I pay attention. One breath at a time, one movement at a time we tune our system. Energy blockages that are released enable vital life energy of Qi to flow. After reading this, simply allow your body to sway back and forth while following your breathing.  When you sense your body wants to move in another way, simply allow this spontaneous motion to guide your Qi. Nothing to learn, just release and receive; release and receive the flow.

Energy is everywhere.  Am I open?  Am I willing to release?

 ‘Tis the season - am I ready to release?

Photo by Jeff Rowley

Group Energy Heals

Before our second session of Five Animal Play class this week, I was feeling tired from a day of travel until midnight and experiencing pain from an oncoming bout of cystitis.  I took the necessary medical measures, drank copious amounts of water and heard my husband saying that he could teach the class on his own if necessary.  However, medication relieved the pain by 6:00pm and I wanted to be present in the class, to receive and give whatever energy possible.

What happened is what happens in every class - we benefit as much as the students from an hour of practice together. I also received the added benefit of my body, mind and spirit feeling better, being held by the field of healing Qi energy created by the group.  The lesson I learned yet again - we benefit from gentle practice, even during illness or weakness.  We can benefit from others’ energy when we are not able to generate much at all on our own.  I have witnessed this in many forms over the past month - in meditation circles, Qi Gong classes, spiritual meetings where the intention is strong to heal and help heal others.

In The Healing Promise of Qi by Roger Jahnke (p. 259), a book several Qi Gong teachers are studying together, he says “When you practice with a group there is a distinct awareness that it is easier to do your practice, and the internal effect of your practice tends to be more evident.”

He also teaches that Qi is unlimited and can be applied across great distances.  “In fact, the Qi Chang - healing field - of all who practice Qi Gong is always present because there are always people doing Qi Gong in the world.”  There are also always people praying, meditating, loving, practicing compassion and kindness toward animals, children, neighbors, friends and loved ones.

We have a choice every moment to plug into this energy, to choose life, to choose healing, to choose love.  Why not take a couple minutes to practice Qi Gong right now?  You'll be glad you did.

Renewable Energy Cycles

I woke this morning with an abnormal amount of noise in my head.  Various interactions from past days, still unresolved, perhaps complicated by the general increase of societal pressures.  As I began to journal I was quickly grateful that this is not my normal waking state.  Since journaling was not relieving the noise I decided to move into my morning Qi Gong practice.

Indecision arose to tease me. Should I practice indoors or practice along Sligo Creek.  Where was Joann when I needed her?  She's in Florida co-leading a women's meditation retreat.  The choice was mine alone.  Part of me just wanted to go somewhere and get pancakes - again not my normal morning process.  Definitely I was in need of Qi cultivation, more so than usual and tossing obstacles in my path.

Anyone who has practiced Qi Gong or sitting meditation knows that practicing with others enhances the experience.  Without my favorite practice partner I knew I had to head to Sligo Creek.  The gently flowing water has a resonant effect on my being.  I have read and experienced that practicing near flowing water helps the internal Qi to move through the meridians.  Arriving at the creek, I began my practice.  Indecision, distracting thoughts and the pursuit of pancakes continued to haunt me.

Gathering Qi with Nourishing the Bone Marrow exercise, I began to hold thoughts of gratitude as I gently moved.  Grateful for Takoma Park, for America, for my wife and my teachers.  Still the thoughts drifted beyond my choice.  Continuing with my regular warm-ups I hoped for relief andquiet as silence seemed so far away.  Slowly the discipline developed over decades began to balance the distortion.  Sensing I needed to cultivate my yin energy I began Moon Light Qi Gong, a form developed by Master Nianzu Li.  In the fourth movement, aptly titled Yearning, I noticed my attention was focusing, my mind quieting.  I continued to practice, then took a slow walk along the creek.

I am grateful for the discipline that carries me when present, lost, alone or with others.  Life is very precious. 

Photo by _quitin_

Blending

Currently I am taking a class on Soaring Crane Qi Gong with Peggy Li.  A wonderful instructor fluent in the practice and the theory.  Wonderful to practice in a group situation where I can be a student again.  A group of people practicing Qi Gong always generatesa stronger energy field.

Finding myself struggling at times to take in the material.  This past Tuesday as our Five Animal Play Qi Gong class begun, I was able to remind myself of my recent experiences and extend a bit more good will to those students new to the practice.

Offering them the notion of suspending their disbelief.  Experiment & work with the movements, your breath and experience what is possible.  Practice again and again and note the changes.  Better to practice 10 minutes a day every day, than 2 hours once a week.

I’m grateful for all of my teachers and the practices they have offered to me that have changed our lives.  One breath at a time.  Your health, your energy is in your hands.  Your health is in the choices you make, the habits you break.  Tasting the energy of the Universe with gratitude, patience and wonder ... one moment at a time.

Photo by Glyn Lowe

Gather Qi on Sligo Creek

Our best time to gather Qi at Sligo Creek is early in the morning.  Just as the sun peeks through the trees and touches the rocks and flowing water of the creek, we begin “Worship,” the fourth movement of Sunlight Qi Gong.  We recently taught these six slow, gentle movements which energize Yang, vibrant summer energy and practice them often upon awakening.  The gently changing light and sound of the creek enhance the waking energy in our bodies.  This morning, just as I raised my arms into the “prayer” position and lifted my left leg, the sun burst through the trees onto the rock in front of me, resulting in this photo.  One morning we were joined by a tiny deer curled among the rocks on the other side of the creek watching our movements, other mornings people passing by have joined.  Often cardinals, ducks and sometimes an egret will appear, giving us a chance to observe their gentle, concentrated motions, following nature rather than trying to dominate it.  All are welcome.
If you would like to join us, we are usually near Kennebec Ave between 7:00-8:00am.   We enjoy working with our students at Takoma recreation center, but our “Five Animal Play” class doesn’t begin until October 10. 

Finding Balance

Practicing qigong is so simple and so powerful. You cannot do it wrong. You can only do it good, better, or best. ~Chunyi Lin

Balance.  It seems as if I have always been looking for balance.  In how I use my body, my emotions and, yes, even my bank account.  With the training I've received in the Alexander Technique, my awareness of how I use myself was raised considerably.  Learning Qi Gong and Tai Chi, I've had many opportunities to incorporate my AT training and substantially increase my Qi flow.

Recently my life has been out of balance.  We decided to have our home painted, and this decision led to many other decisions and a lot of work.  Good work, mind you, but work that took weeks of time and effort.  Letting go of hundreds of books and recorded music.  During this process, I frequently experienced decision fatigue, was often emotionally lost in memories and generally tired.  We did maintain our daily practices of journaling, Qi Gong and Meditation.  No matter how busy, we both dedicate at least 90 minutes daily to these activities first thing in the morning.  Even though recently I have felt out of balance, without our morning practice I would have been lost.

We also decided to teach Five Animal Play Qi Gong this fall at the Takoma Park Recreation Center.  We've always loved many parts of this form, but there is one exercise in the Crane form that we've neglected until recently - the Crane Stretching It's Wings Behind.  A very difficult, yet simple exercise which addresses balance.  As does The Crane Stretching Its Wings which I've practiced for over 10 years.  I decided it was time to re-learn this exercise.

We've incorporated Crane Stretching its Wings Behind into our daily warm-ups for the past month.  In the past week, I've been addressing the exercise throughout my day.  As a break from my guitar practice in particular.  Today while enjoying a very fruitful guitar practice, I began The Crane Stretching Its Wings Behind.  After pausing to direct my alignment with the AT directions, I began to move.  Stretching first with my right leg and both arms extended behind me and then the left.  The fourth time through this exercise, my hands came alive with Qi.  I noticed my shoulders were relaxed, allowing my arm pits to open easily, which is important for the heart channel which begins here.  My balance was graceful and the energy flowed. This is the first time I've experienced the simple power of this exercise, but trust that it will not be my last.

How are you stretching your practice?  Finding your balance? 

Photo taken from our Sunlight Qi Gong Class this past Spring.

First Things First

First you build your practice,

then your practice builds you.
 

In the beginning, especially with solo practice, the results are difficult to notice. During class, an energy field arises from the practice of us all.  We are carried along and at the same time contribute to the work of others.  Alone we must trust that the Qi will arrive if we gently persist.  One day at a time we practice.  Below the level of our awareness, our energy system is being built.  Then one morning, we notice the arrival of the Qi.  Just keep practicing and nourishing your Qi.  Slowly, gently one movement at a time the practice builds you.

Photo by Nicholas Raymond

Building a Daily Practice

I have learned Qi Gong by practicing Qi Gong.  First I practiced in class, then at home I practiced between classes.  Building a daily practice was not easy.  Yet I wanted the health benefits that Master Li assured me were available IF I cultivated my Qi. With my intention to improve my health my heart & mind, I vowed to practice each morning.

Then each morning the resistance to practice greeted me.  “I don’t have the time for this.” and various doubts arose.  More days than not, I began to practice.  One morning I experienced a vivid sensation in my hands.  Strong, like electricity, I could feel it as I moved my hands about my body practicing the Gu Dang Qi Gong form I was studying. This powerful experience of Qi gave me proof that my efforts were bearing fruit.  Still the resistance tried to keep me from practicing.  But I began to notice that after a few minutes of practice, my thoughts turned to “how could I not do this every day.”  Now I simply practice each morning and throughout my day.

Set your intention, select a time and face your resistance.  You are not alone.  Gentle persistence pays dividends in health, peace and focus. Let us journey together, one day at a time. 

Remember - Your Health is is Your Hands!