PRACTICE, PRACTICE, PRACTICE

WHAT DOES IT MEAN TO PRACTICE?

While thinking about a catchy phrase to introduce this post, I pondered the most common cliché: "practice makes perfect." As a musician and a practitioner of Qigong, I've got to say, nope, I'm not buying it. I've spent my life practicing. Have I achieved perfection? Nope. 

"How do you get to Carnegie Hall?" 

My most recent Qigong obsession has taught me the meaning of the word practice. 

When I am leading a Qigong practice, I introduce myself not as a teacher, but a fellow practitioner. "I'm here to practice with you." Like I say over there in my bio, the learning never stops. 

I don't assume the role of an expert, or someone who has achieved perfection. 

Assuming that role of expert I will: 

1. Create unreasonable expectations.

2. Inhibit my own experience.

3. Stunt my growth.

4. Make it about the role and not the experience. 

5. 

6.

As a practitioner I'm going to forget something, make a mistake and correct it, or, I might just let the mistake be MY secret and learn from it. But, I'll also gain some new insights about the forms we're practicing, and I'll grow.

We practice together. We laugh at our slip-ups, or our uncoordinated moments, or we laugh at the notion that next time it will be perfect. We keep going, enjoying the experience. We go with the flow. 

We might even have what I refer to as our:

AH HA! moments. 

Let's look at a practice called "Teacups." I've practiced teacups with groups of high school students to introduce mindfulness and focus. The first practice that I led "In a Park" included this right brain/left brain, mindfulness exercise. It is tricky. And, it's fun. 

Shifu Orlando Schiaffino introduces and demonstrates "Teacup Qigong:" 

Does it have to be perfect? Let's take a look at some photos of my good buddy Erik practicing "Teacups" with me "In a Park." He's with me, he's doing it, and then crash, he loses it and we all laugh and he does his own dance. Do your dance Erik. Have fun!

In a couple of days I will be practicing "Teacups" with friends as an expression of spiraling and reaching upwards. The movements of Spring. Just like a seed, when nurtured by water and sun, spirals upwards out of the earth and up, up, up. 

What am I doing here? I'm hoping to spark some interest and dispel fear. I'm hoping to motivate and inspire not just a group of friends, but also myself! Let's do this! 

Learning about learning:

When I was going through a Qigong teacher training with Nick Loffree, I diligently attended every Zoom practice and lecture. I practiced along with videos. I heard other students give feedback. But then when it was time to prepare for my private lessons with Nick, where he would be evaluating my skills, I realized I hadn't integrated these practices. 

So, I went back and studied. I watched his videos. I took copious notes. I broke down each form so that I could gain some inspiration. I practiced without his videos and his Zoom classes. I used my notes. I put the notes aside. But, still, I had just memorized his techniques, his moves. They weren't mine, yet.

It wasn't until I started practicing with others that the forms began to resonate. 

They were becoming my forms that I could share with others. I found I was having "AH HA" moments.  

With patience and discipline, productive practice time creates "AH HA" moments. 

To achieve this state of revelation, you can't be looking for the "AH HA" moment. It has to come to you organically. Great boss, how do we do that?

Believe me, after decades of teaching music I have learned that the first step is inspiration. What piece of music will resonate with them? How can I get them excited about learning something that they simply need to learn? Once I have ignited a spark of interest, we learn. We learn by:

• Becoming inspired
• Imitating
• Evaluating
• Correcting
• Slowing down
• Breaking apart
• Studying
• Imitating someone else
• Changing our perspective
• Looking at things differently
• Studying some more
• Patting ourselves on the back
• Correcting some details we hadn't noticed before
• Succeeding
• Practicing our successes
• Making it our own!
• Repeat

The other day I was practicing a Qigong/Neigong form ("Neigong," that's for another time) called "From Sprouting to Blooming." The name itself conjures images of Spring, and growth. Nice. 

Being a seemingly simple Qigong form, I went through the movements, focused my breathing, all the stuff. And then thought, "I'm going to try it with my Taiji Ruler," a beautiful piece of wood held between the hands. I wrote a post about the TAIJI RULER. Check it out. Having the Ruler between my palms changed my perspective, gave me a slightly different focus. 

Boom, the form changed. I had my "AH HA" moment! And by saying it changed, it improved. It took on an entirely new meaning! 

So, now I have a new inspiration. I want to practice this seemingly simple movement some more. Luxuriate in the "AH HA!" 

Many moons ago I was studying for my Master's Degree. Me being me, I was working with an advisor to create my own Independent Studies Degree in Special Education Arts. I studied theories of learning, brain hemispheres, and multiple intelligences, and creativity. 

That was my favorite class. 

I came up with my own definition of creativity.

Information/perspective/inspiration/practices/colors/sounds/words/feelings/textures/movements are borrowed from various sources. We then come up with something new, something that is ours. We practice playing with these colors/sounds/words/feelings/you-get-the-picture with patience. 

We might then have an "AH HA" moment. We create. 

So go out there and practice. Or, come practice with us! 

Be well, be happy, play, practice, and create. 

Brian

 

A TREE GROWS IN SPRING

Spring

I wrote this post one year ago, when I was beginning my "Qigong in a Park" practices. I'll be practicing Springtime forms with friends this Saturday. 

The element associated with Spring is wood.

Rooted yet reaching for the sky.

Firm yet flexible.

Metaphors. The Ancients used nature as a metaphor to explain, define, and guide our human existence. 

Spring: rebirth, growing, drawing water from the earth and sunlight from the sky. 

Like wood, we seek healthy growth. We rely on the right conditions to support our plans, our visions and our dreams. If we let obstacles get in the way by not growing around them, or seeking alternatives, we'll get frustrated and give up. 

But, if we create a healthful wood balance we experience fulfillment of our visions and dreams.

We find contentment and alignment, organically. 

We grow around, or in spite of the obstacles.

Anatomy and physiology time. We feel flexible and stable when the wood element is in balance. 

Tendons and ligaments are associated with the element of wood. Ligaments connect bones to bones across joints. Tendons connect muscles to bones.

Synovial fluid exists in some joints to reduce friction. If we balance stretching muscles and creating space in the joints and lubricating the joints with synovial fluid, we support structure, reduce pain and encourage effortless movement. 

One of my Qigong teachers, Mimi Kuo Deemer asks us to focus not on the muscles but on the bones. Warmups in Qigong are oriented towards lubricating the joint spaces, encouraging movement of Qi and also synovial fluid.

Another teacher, Nick Loffree often says 

"the hinges of an active door never rust."

So, what might a wood element Qigong practice look like? We will practice joint movements called "silk reeling" to lubricate the joints. We will practice grounding through our feet and lifting at the crown of our head. We will tap along acupuncture/pressure meridians, specifically the Liver and Gall Bladder Meridians. Also, breath-work, bone marrow cleansing, and we imitate the movements of a dragon, or a tiger.

Nick Loffree often ends a session with a moment of being like "bamboo in the wind."
Rooted yet supple. Strong yet graceful.

I have attached a video by Nick practicing Springtime Qigong at a Shinto Temple. Enjoy.

The bamboo that bends is stronger than the oak that resists. Japanese proverb

 More metaphors to ponder:

SHIBASHI SET THREE, THE OTHER WAY

Awhile back I stumbled on a video of Shibashi or 18 Movements, Set Three. I have been studying and practicing Sets One and Two with my TCM (Traditional Chinese Medicine) teacher Dr. Alex Hui. But, I'm curious. 

I'm going to learn Set Three. The video by Tara0Tao is beautiful but has some visually unclear moments because of being back-lit by the sun. So, I went looking for other videos of Set Three on YouTube. 

These aren't what I'm looking for. Where is Set Three? It resonates with me! 

Reading Tara0Tao's description I see that her video is of a set from Sifu (Master) Wing Cheung. The other videos that I've found are from a set originated by Lin Housheng. Okay, who else does the Sifu Cheung's set?

I'm on a mission. I'd like to know more about the Other Way. I go to the source. I emailed Sifu Cheung at the Tai Chi, Qigong & Feng Shui Institute. 

When I'm driven, look out. 

Patsy, from the Institute sent me a lovely reply basically saying Master Cheung upgraded the set in 2019. It is now known as Tai Chi Neigong. The old version is no longer offered. 

Fine. But, not fine. My search continues. 

I found a PDF of the Master Cheung's Set Three, the version that I saw on Tara0Tao's video. 

Boom. Progress. PDF Tai Chi Qigong Shibashi Set III

I start reading, and continue to watch Tara0Tao. It's really a cool set. 

The names of the forms evoke colorful images of treasures, pearls, dragons, tigers, flowers, the moon... 

I will list the forms and give a brief (I promise) description of the intention. 

1.    Connecting Heaven and Earth

We lift our attention upwards as our hands rise. And we settle back to the earth as they fall. We connect with our breath. 

This opening form is found in many Qigong sets. 

2.    Golden Pearl Drops to the Sea

With our breath, we lift a soft fist, the pearl, from the Lower Dan Tian, the water region, to the Upper Dan Tian, the third eye. The knee on the side of the body of the rising fist also rises, we're definitely moving up. 

The pearl and the leg begin to lower, but at the heart center the pearl is dropped, the leg is dropped with a slight jolt. The pearl has splashed back into the water center of the body. Qi has been gathered at the Upper Dan Tian and then dropped to the Lower Dan Tian. Thunk. 

3.    Opening the Secret Gate

We are opening the mid-back area, the Jia Ji. We experience sideways expansion. The ancient doctor Hua Tuo taught that the Jia Ji points between the shoulder blades may treat every condition of the human system. Sweet, bring it on. 

4.    Clouds Circle Mountain

This is very similar to Cloud Hand forms practiced in many Qigong sets. But, this time we waltz. We move in a triangular fashion. This stepping action activates Kidney 1, the Bubbling Spring Point on the ball of the foot and also a point in the crease of the ankle. This point, Stomach 41 is known as a Jing River Point where the Qi of the meridian begins to flow more heavily. 

Although our vision is focused on the clouds at a mountain top, our movement remains low, moving from the Lower Dan Tian. Lift and settle. It takes some coordination of the upper and lower body. But, once you get it, you get it.

This form was initially very difficult for me to grasp. I watched Tara0Tao, I read Master Cheung's description. I studied. Finally it fit. It's now my favorite of all of the Shibashi III forms. Go figure. 

5.    Dragon's Morning Stretch

This is a diagonal stretch. One arm stretches out to the side while the opposite legs kicks out to the other side. Good morning dragon. Good morning right and left brain. 

6.    Dragon Sits on Tail

Yup, just like it says. We rise up onto our tip-toes and sit back onto our tails. Our bodies react like a spring rebounding with a little bounce. Rising Qi, falling Qi. Qi naturally rises. We encourage it to fall and settle. Bouncing on the heels also increases bone density. 

Rise and plop. 

 7.    Blooming Lotus Bows to Earth

We rise and fall again, but more gracefully. We open our arms and embrace the sky and then lower, bringing our arms behind us, embracing the earth. We are opening the chest, lengthening meridians of the arms, the front of the body, and the back. 

8.    Crouching Tiger Lifts Head

This form is very similar to Waging the Tail to Calm Heart Fire from the Eight Brocades. We move not only up and down but also side to side. We are opening the chest, the Heart Center. 

9.    Serpent Ascends to the Third Eye

While we lift the "serpent" to the third eye we move the spine like a wave. We undulate the spine forward and back as the Qi rises from the tailbone up the spine. 

10.   Connecting the Three Treasures

Okay, Dan Tian refresher course. We move Qi up the spine from the Lower, to the Middle and then the Upper Dan Tian, the Three Treasures. 

11.    Immortal Points to Moon

This form is similar to Immortal Pointing the Way from Shibashi Set II. 

We twist, we press a Bladder Meridian Point on the thigh with the opposite knee, and we point with sword fingers. This hand position is used to transmit healing Qi and also to clean turbid Qi from the heart. 

And then there's the moon. Taoists consider the moon to be a source of intuition and inspiration. 

12.    Threading Golden Needle

This form is similar to Searching for Needles in the Sea from Set II. 

Once again sword fingers come into play as we reach down the inside of the opposite leg. I do love how Tara0Tao weaves the thread back, swiping by the Third Eye pulling toxins and turbid Qi from the head. 

13.    Parting the Horse's Mane

I first learned this form in a Taoist Tai Chi practice. 

This form also opens the Jia Ji Secret Gate on the spine opposite the Middle Dan Tian. 

14.     Flower Hides Under Leaf

During Shibashi Set One and Eight Brocades we punch with an angry gaze. Here, we punch but then turn the fist into a flower, drawing it back in to the Lung Meridian points on the upper chest. 

We're nurturing the lungs by not only touching these points but also with a gentle compression of the chest. Punching while keeping visual contact with the fist also nurtures the liver organ and Liver/Gallbladder Meridians. 

15.    Wild Goose Glides on Beach

Open, rise, spread, twist, close, cross our wrists at the Inner and Outer Gates. We are building immunity. The twisting is massaging the liver, stomach, kidneys, and spleen.

16.    Crane Wanders on Beach

This form is similar to Bouncing the Ball from Shibashi Set I. We are once again raising and lowering one hand and the opposite leg. This is a playful form making us use the right and left brain hemispheres simultaneously. 

17.    Circling the Lower Dan Tian

Time to go home, back to elixir field of Qi. 

18.    Returning to the Womb

We're really going home. Our hands remain at the Lower Dan Tian. This breathing exercise leads us to Embryonic Breathing, effortless, quiet, relaxed. This subtle breathing creates a deep Qigong state, allowing Qi to flow organically. 

Wu Wei: Effortless Action, allowing action to happen by itself. We let go of trying. We go with the flow. 

And what is the thread weaving these forms together? Movement of Qi in the spine, like the Dragon and the Tiger I wrote about in a previous post. 

And now, Shibashi Set Three, the Other Way. Tara0Tao takes some liberties changing Golden Pearl Drops to Sea. But, I've been known to tweak forms. I won't be a hypocrite. Her video is lovely. 

And a sample of the Tai Chi Neigong, Opening the Jia Ji Gate by Master Cheung. 

 

Be well, be happy, and follow your bliss.

Brian

DRAGONS, TIGERS, AND BEARS

Here in Colorado there are hints of spring. Yes, today will be unseasonable warm but we'll have snow again during the upcoming week. It's that in-between time. 

Yesterday was the first full moon of the Chinese Lunar New Year, the Lantern Festival. Ken Cohen tells us this is "a time for family reunions, lighting lanterns, guessing riddles, Lion and Dragon Dances, and eating special foods."

Today I am turning my attention to dragons, tigers, and bears. I'll be practicing forms with friends in our beloved park. We're coming out of hibernation, at least temporarily. My motivation for our practice is found in this poem also provided by Ken Cohen.

Subduing the Dragon, Taming the Tiger 

by 毛玄漢 Mao Xuanhan

心中元氣謂之龍，身中元精謂之虎。性定龍歸水，情寂虎隱山。二家和合了，名姓列仙班。

The original Qi of the heart-mind is called the Dragon; the original Essence of the body is called the Tiger. 

When the inner nature is stabilized, the Dragon returns to water. 

When the emotions are quieted, the Tiger hides in the mountains. 

When these two are in harmony, your full name will be listed in the ranks of the immortals.

Today we'll be pouncing like tigers, swimming like dragons, and moving like grumbling bears emerging from their winter's caves. The dragon forms will conjure images of water as we twist the spine, moving in reptilian fashion. The tiger will connect us with our muscles and tendons, as we stretch upwards and search for prey behind us and quickly pounce forwards. And the bear, well, the bear: slow lumbering movements waking up the body to what's outside our comfortable winter retreat. 

Through our movements we'll be telling a story based on the Neijing Tu, the Taoist chart of inner alchemy. 

The Dragon swims and plays in the deep blue water center of the body, the pelvis. It swims towards and then slowly up the spine. With every inhalation and exhalation it climbs higher through the lower back, the heart center. Twisting and turning its way into the cervical vertebrae of the neck, up the back of the skull and it finally emerges through the Bai Hui, the crown of the head. Here it enjoys the mountains, the sunshine, the clear blue skies, the light breeze. The Dragon relaxes, falling asleep at the crown. 

The Tiger has been hiding at the fire center of the body, the heart. This is above the cliff you see in the Neijing Tu. This cliff represent our diaphragm. On this cliff you see trees, wood element, the element of muscles and tendons, the element of spring. The tiger also moves towards and then up the spine to the Bai Hui, the crown. Here it meets its arch enemy, the Dragon. But the two, feeling the warmth of the sun and the expanse of the sky, are drawn to each other and become the forces of Yin and Yang.  

And the bear? Well, being the animal of the "in-between time," looks around, sniffs the air, enjoys a bit of sunshine, but then goes back in for another nap. The bear will commit to coming out of hibernation once it is confident that spring is truly here. 

Tiger forms from a couple of years ago, the year of the Tiger

Dragon Forms by Konstantin Rekk

Lantern Festival Riddles:

What’s full of holes but still holds water?

Answer: a sponge

What building has the most stories?

Answer: A Library

Which is faster, hot or cold?

Answer: Hot’s faster. You can catch a cold

When is your mind like a rumpled bed?

Answer: When it is not made up.

What is it that everybody does at the same time?

Answer: grow older

Be well, be happy, and follow your bliss

Brian

The source and inspiration for a lot of my thoughts, Ken Cohen

www.qigonghealing.com

TAIJI RULER

The Taiji Ruler, or Tai Chi Ruler is both a tool and a form, or set of movements used to focus the mind while cultivating and moving Qi.

Use of the Taiji Ruler became popular in China in the 1950's although some claim that the Taoist practice dates back to 900 CE.  

What it's not: 

• It's not a measuring stick. Well, it is in a way. 
• It's not a magical wand that directs Qi. Well, it is in a way. 

The Taiji Ruler is a stick or dowel which measures eight to twelve inches. It is most often made of wood. I have made simple Rulers and have purchased a somewhat more traditional Ruler.

The traditional Ruler is symmetrically shaped to resemble two sword handles. The round center is used as a focal point. 

In the photo above you'll see the traditional Ruler, a Ruler that I made out of a half inch dowel with round end caps, and a simple Ruler made from a cut up broom stick. I made twelve Rulers pictured in the middle for my fellow practitioners in my Qigong in a Park group. 

Well,"in a way:" 

While the Taiji Ruler does not have inches or centimeters designated, it is indeed a measuring stick, measuring the width of the side channels of the body. It should roughly measure the distance between two points in Kua, the inguinal crease, and also the shoulder nests.

We often refer to the Kua during practices. We move from the Kua, we settle into the Kua. The Kua is home to many lymph nodes. The Kua supports immunity and also our urogenital health. 

The "Shoulder Nests" also called "Crow's Nests" are located below the collarbones in the hollows near the shoulder. These nests are home to two very important acupressure points: Lung 1 and Lung 2. The lung points also support immunity and also lung health. 

We hold the Ruler between our palms at a point called Laogong. This point is also known as the "Palace of Toil." It is the eighth point of the heart protector or pericardium meridian. Stimulating it eases anxiety and clears inflammation. Bodyworkers and healers up their game by focusing attention on the Laogong point. 

Find the Laogong point by making a loose fist. The point is near where your middle finger meets your palm.

The Laogong:

• Removes excess heat in the body.
• Relieves mouth or tongue ulcers and cold sores.
• Reduces fever.
• Increases internal energy.
• Calms a restless mind.
• Warms cold hands.

If there is an imbalance in your Fire Element which is housed in your heart, you may feel depressed and without joy in your life. Stimulating the Laogong can restore your vitality and happiness while also protecting your heart.

I will spare you by not explaining the forms practiced with the Taiji Ruler. The movements are flowing, circular and meditative. There are plenty of lovely videos on YouTube. 

My favorite way to practice Taiji Ruler forms is first with the Ruler, and then without, holding the hands at the same width and energetically connecting the Laogong points. 

I love this Primordial Tai Chi Ruler video because of the simplicity. He picks up a stick laying on the ground and practices the forms with ease. 

And a slightly more involved practice with detailed descriptions of the forms: 

Be well, be happy and follow your bliss.

Brian

NECK PAIN AND QIGONG

I'm now practicing Qigong with clients at Sonlight Wellness in Arvada. By practicing with individuals and couples I am able to address specific needs, physical and emotional. So far I've created practices focusing on the neck, the shoulders, the wrists, and also anxiety. Soon, I'll  address depression, insomnia, low back pain, headaches, knee pain... First up, the neck.

Qigong is a Complimentary Alternate Practice along with Yoga Therapy, Massage, Art therapy... Practicing Qigong improves emotional and physical wellness with movement, massage, mindfulness, and in my case, laughter. It is not meant to replace care by a licensed health care provider. 

Now, back to the neck. The Chinese have called the neck the “Pillar of Heaven.” The neck supports the 15-to-20-pound weight of the head. The acupressure points in the neck are known as “windows of the sky.” When the neck is properly aligned, and there is a feeling of space between the cervical vertebrae, the “windows” are clear and open. You’ll hear me repeatedly reminding you to “lift from the bai hui,” the crown of your head. Doing this creates space in the cervical vertebrae. We've cleared and opened the windows.  

Reflexively, the neck responds to the “fight or flight” tension. Emotional imbalances create tension in the neck. When I, as I child, was being particularly raucous, my mother would say “you’re giving me a stiff neck.” She was kind of kidding. 

Each organ and meridian is associated with an emotion. The emotion may be in hypofunction (depleted) in hyperfunction (excessive.) The diagram below illustrates the five meridians that run through the neck. Busy place. Below the drawing, you'll see associated emotions. 

Organ Meridian               Emotion      Hypofunction      Hyperfunction

Liver/Gall Bladder           Anger           Indecisive              Irritation

Bladder/Kidneys              Fear             Doubt                    Foolhardiness

Large Intestine/Lungs     Grief             Sorrow                  Holding

SanJiao/Pericardium        Joy               Despair                 Manic Behavior

What about that Du Channel or the Governing Vessel? The pathway of the Governing Vessel passes through the three aspects of the mind; the kidneys, the heart, and the brain. It is often associated with depression and manic behaviors. More about that when I address anxiety and depression.

How about those muscles? Muscles travel through the neck from various directions. You'll hear about: the trapezius, the levator scapulae, the scalenes, the sternocleidomastoid... 

For our purposes, using movement, tapping, pinching, stretching, breath, and mindfulness we will lengthen and soften the muscle tissues and release adhesions in the fascia. You see in the drawing above some of the acupoints located on or near those muscles. Yup, we'll be tapping, massaging and pinching those points. 

Back to Qigong. Where shall we start?

Posture. Our intention? Create space.

Whether we're standing or sitting we can practice lifting from the crown of the head. This point is called the Bai Hui. Lifting from the Bai Hui will create space in the cervical vertebrae. Our chin will release down. And now we're almost ready for: 

WUJI, “Emptiness stance”

• Lift from “Bai Hui”
• Feel length in 7 cervical vertebrae. 
• Chin drops slightly.
• Release your shoulders back and down.
• Create space in your armpits, broadening the shoulders a bit. 
• Relax the tailbone down.
• Soften your knees.
• Feel your feet grounded in the earth. 
• Breathe in through the nose, out through the nose unless we're purging. If that's the case, in through the nose out through the mouth. 
  

Microcosmic Orbit, cool name right? Once we have created space we're ready to breathe up the spine, up the “Du Channel.” Exhale down front of body, the “Ren Channel.” We are directing our breath and our Qi. 

A good practice technique is to place one hand on the sternum, encouraging a relaxing of the chest as we exhale. 

"Okay boss, I'm reading about the tailbone, the shoulders, the armpits, and the feet. I came here because of neck pain."

It's all connected. Remember, muscles in the neck come from not only the back of the body but also the front. Meridians, or for those of you hungry for Western language, myofascial chains, also run up and down the torso, the arms, the legs, and through the neck. 

Reel it in. Back to Qigong. Many wonderful videos are found on YouTube. I am practicing many of these forms with clients at Sonlight Wellness in Arvada. 

Until we meet in person. Enjoy these videos:

Be well, be happy, follow your bliss and lift from your Bai Hui.

Brian