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Product Details
| ISBN-13: | 9781452574745 |
|---|---|
| Publisher: | Balboa Press |
| Publication date: | 06/17/2013 |
| Pages: | 144 |
| Product dimensions: | 6.00(w) x 9.00(h) x 0.31(d) |
Read an Excerpt
QIGONG FOR SELF-REFINEMENT
TOTAL HEALTH with the 5 ELEMENTS
By CHRIS SHELTON
Balboa Press
Copyright © 2013 Chris SheltonAll rights reserved.
ISBN: 978-1-4525-7474-5
CHAPTER 1
FOUNDATIONS
People know when they are sick; they also know how they feel when they are well. This is a matter of awareness of what the Chinese call "Qi." The practice of Qigong (pronounced chee-gung) focuses on refining this awareness. Which part of the body is sick? What is wrong with the Qi? Is it stuck? Is there too much or too little? Through the meditations and exercises of Qigong, we can answer these questions—and learn how to remedy problems. By practicing them, we can experience and create vibrant health.
Just as we know in our bodies when something is not quite right, we can also feel differences in the weather, as well as in people, even before they speak. All of this awareness involves energy. The ancient Chinese devised a universal system to describe the various forms of energy, not only in the human body and in the weather, but also in space (in landscape and geography) and over time (in history and astrology). By understanding that everything in the cosmos is an expression of Qi, from the material to the insubstantial, one can glimpse the ultimate truth of the universe and come to a deep understanding for and appreciation of the natural world, including one's own true nature.
The core text of Chinese philosophy is the I Ching, or the Book of Changes. Its basic premise is that energy evolves from the unmanifested to the manifested realm. These manifestations maybe broadly described as Yin and Yang. Beyond Yin and Yang, all manifestations may be more precisely (but still generally) described in terms of the Five Elements. Beyond that, there are the "ten thousand things," all of which are permutations of these broader concepts.
Health is an expression of the smooth flow of life-giving Qi in the body. Disease manifests when the flow of Qi is blocked or stagnant, or when there is too much or too little. Physical and mental exercise can clear blockages, dissolve stagnation, reduce excess, and supplement deficiency. I will use these terms "excess" and "deficient" often throughout this text because these are the terms used in Chinese medical theory. They describe conditions in which there is too much of something, i.e., when an organ is hyperactive, or when there is too little, i.e., the organ is weak or hypoactive.
In these chapters, we will learn how to interpret the signs and signals of the body in terms of these patterns and how to correct and improve the flow of Qi. That is the practice and purpose of Qigong. It can benefit you as well as your clients or patients if you are a health practitioner.
Centers of Energy: The Dan Tians
Three is a number often used to describe or to simplify the complexity of our human experience. In Christianity, the aspects of God are described as Father, Son, and Holy Ghost. In Chinese metaphysics, the components of the universe are described as Heaven, Earth, and Man. In the human body, Chinese medical theory sees three "Dan Tians" (pronounced dahn tee-ens), or energy centers, corresponding to the physical, emotional/mental, and spiritual aspects of a person's being. These vital energy centers are located along the midline of the body and store energy much the way batteries do.
Upper
The Upper Dan Tian relates to our spiritual being. It roughly comprises the upper and posterior portions of the skull. In Western medicine, the Upper Dan Tian corresponds to the central nervous system, which, through nerve impulses, controls the functions of all the organs.
Middle
The Middle Dan Tian relates to our mental/emotional state and is associated with the heart center in the middle of the chest.
Lower
The Lower Dan Tian relates to the physical aspect of our being and is located about an inch below the navel in the center of the body. This is the center most people refer to when they speak of "the Dan Tian." As all physical energy is stored and used from this region, we will refer to it often in our Qigong practice.
Basic Guidelines for Practicing Qigong
Practical Aspects
The goal of Qigong is to harmonize and develop your energy. If you do what you can to harmonize the physical aspects of the practice—your body and the environment—you will achieve your goal more quickly and to a much greater extent. When your body and mind are nourished, rested, calm, and relaxed, you will be in a natural state of equilibrium. Smooth flow of vigorous Qi will be expressed in your health and vitality.
Time and Place
1. Practice in a clean, well-ventilated place.
2. Practice at a time and in a place where you will not be disturbed.
3. Practice regularly—ideally in the same place at the same time.
4. Avoid eating meals thirty to sixty minutes before practice. At the same time, do not practice when hungry. Your body should be comfortable and relaxed.
5. If you do heavy anaerobic exercise, such as weight lifting, on a day you do Qigong, be sure to stretch before and after to keep the meridians open.
Lifestyle
6. Get proper rest and sleep.
7. Avoid drinks that are ice cold.
8. Avoid drugs and alcohol.
9. Moderate your sexual activity.
10. Women: Stop practice during your monthly period, or, if you do practice, shift focus to the middle Dan Tian.
The Three Regulations
Breath
Breathing should be natural, slow, smooth, even, and deep. Allow the abdomen to relax so that it rises with each inhalation and falls with each exhalation. Do not use force. At the end of the exhalation, the body itself will initiate the inhalation. Always breathe through your nose.
Mind
Like the breathing, the mind should be relaxed. At the same time, it needs to be focused because visualization is used in most of the meditations, and later, the mind will be used to guide Qi. Balance relaxation with alert curiosity as to what is happening in your body and with firm but gentle determination to maintain your attention and intention.
Wu Ji Posture
Proper body alignment provides the ways and means for smooth energetic flow. In Tai Ji and Qigong, this proper body alignment is called the Wu Ji Posture, where "wu" means none, and "ji" (the same "ji" of Tai Ji or Tai Chi) means extreme. Hence this is the way of standing that has no extremes. It is sometimes called the "emptiness" posture. It is commonly used for beginning and ending movements, and it can also be used alone, as a standing meditation. Here are the steps to achieving the Wu Ji Posture:
1. Stand with your feet approximately shoulders-width apart; toes pointing straight ahead.
2. Allow your knees to relax; do not lock them.
3. Roll the tip of the sacrum under as if sitting down. This subtle movement lengthens the spine and opens the Gate of Life point (Ming Men, located on the spine opposite the navel).
4. Drop the shoulders and allow them to spread, like wings, widening the back.
5. Tuck in the chin, and imagine the top of your head (the Crown Point) being pulled upward.
6. Feel your weight pressing down through the balls of the feet to stimulate the kidney meridian.
7. Breathe slowly, smoothly, evenly, and deeply, inhaling and exhaling like a balloon through your lower abdominal region.
8. Empty your mind.
9. Place the tip of the tongue on the roof of the mouth behind the teeth, as if saying "N."
As mind, breath, and body become calm and centered through these three regulations, notice yourself becoming more alert. This is the flow of Qi.
Pulling Down the Heavens
The practice of "pulling down the heavens" is a staple of Qigong practice. I recommend doing it before and after every practice. It is a simple, sweeping movement.
1. Starting from the Wu Ji posture, as you inhale, raise or float your arms wide to the side, palms up, gently curved.
2. At the top of your reach, as you begin to exhale, turn your palms over and bring the arms down, palms passing in front of your abdomen.
3. Do this three times, in a continuous sweeping motion. On the first sweep, you might picture pure white light flowing down the outside of your body; on the second sweep, imagine pure white light flowing through the inside of your body; and on the third sweep, imagine pure white light flowing both inside and outside—suffusing your entire body.
4. End the sequence by returning to the Wu Ji posture.
White Pearl Meditation
This meditation will help ground your energy as well as restore your vitality; it specifically enhances Kidney Essence, which will be discussed in Chapter 10. It is good to do anytime you feel depleted. It is also a good basic daily practice. The White Pearl Meditation is also available on CD or on iTunes.
1. Assume the Wu Ji posture; remember the Three Regulations. Check your alignment, head to toe, and look for any tension. Relax down the body, front, back, and center.
2. Pull Down the Heavens three times.
3. Breathe through the nose into the lower Dan Tian, located about one inch below the navel. Keep your breath long, smooth, even, and deep. Allow and feel the breath simultaneously expanding the abdomen to the front, back, left, and right. This expansion and contraction will fill the lower Dan Tian with both breath and Qi.
4. Imagine your lower Dan Tian as a white luminescent pearl of incredible beauty. As you breathe, the energy from the heavens and your tissues fills the lower Dan Tian. See and feel this pearl becoming brighter and denser with each inhalation and exhalation.
5. Now use this energy to restore the "battery" of your own energy system, the kidneys. As you inhale, see and feel the pearl expand with pure, luminous white light. As you exhale, see and feel the energy from the pearl fill and restore the left and right kidneys.
6. Continue this breathing pattern for 10–15 minutes.
7. To finish, Pull Down the Heavens three times.
Notes
1. In step 5, you may place your hands on your abdomen. You might feel warmth all around your waist, as this corresponds to the Belt Vessel (an Extraordinary Meridian).
2. The most common error people make in doing this exercise is not pulling the breath down deeply enough. If you don't pull it down into the abdomen—that is, if you breathe only into the chest—you may experience gas and discomfort in your stomach.
3. In breathing, feel your lower abdomen (one inch below the navel, roughly corresponding to the Lower Dan Tian) expand in all directions—front, back, right side, left side. This means it is totally relaxed. (Actually, it is good to breathe like this all day long.)
4. While best done in the Wu Ji standing posture, the Pearl Meditation can also be done sitting or lying down. For sitting, be sure to press up the Crown Point of the head; in both cases, remember to touch the tip of the tongue to the upper palate of your mouth behind the teeth. If you are tired it is better to sit and do the meditation than not to do it at all.
5. This is a good general practice, beneficial after any other daily routine or meditation.
CHAPTER 2
THE NATURE OF QI
In Chinese metaphysics, Qi is the subtle energy that creates, sustains, activates and animates the universe. It is said to be present in inanimate objects, like rocks, as well as in living things like plants and animals, as well as in the subtle states of immaterial things like the air, light, sound and thought. It is said to have different qualities or to be of different types; some of these are positive and nurturing for living beings, others are negative.
In our bodies, our overall Qi can be subdivided in different ways. At conception there are four influences: Heavenly Qi, which is the basis of human consciousness; the natural vitality of the sperm and egg of the parents; and the energy of the time, place and environment. This is somewhat comparable to the Western concept of genetics.
Prenatal Qi is the general name for the energy you were born with and is expressed in the Kidney Qi. In other words, in Chinese medicine your constitution is expressed in the energy of your Kidney, which we will discuss later. If your parents and ancestors were healthy, then you are likely to be healthy. After birth, you are nourished by what the Chinese call Postnatal Qi, which is derived from the Qi of the food you eat and the Qi of the air you breathe. All of these energies are part of our overall Qi. The quality of each individual component contributes to the overall state of your health.
Essentially, if the Qi is strong, flowing and coherent, life flourishes. In the Chinese understanding, a person basically lives on two sources of energy: Prenatal Qi, the amount and quality of which was fixed at conception, and Postnatal Qi, which is under your control. The more you can conserve your Prenatal Qi, the longer you live and the better the quality of your life. The better your Postnatal Qi is, the less you use up of your Prenatal Qi. In other words, if you eat well, breathe clean air, live in a good place, you will thrive on Postnatal Qi. But if you eat fast food, live erratically, indulge in anger and anxiety, without enough Postnatal Qi, your body will use Prenatal Qi instead, ultimately degrading and shortening your life. Whenever your Qi becomes stagnant, deficient or scatters, this opens the door for disease and, ultimately, for death.
The purpose of Qigong practice is to harmonize and nurture our Qi. The first step is learning to feel Qi. First, we become aware of what is happening in our bodies—especially in individual organ systems. This awareness does not come overnight; developing it is a lifelong practice. But even at the beginning, you should get a flash of it, a sense of the possibilities. Then, through meditations and exercises, with steady determination and regular practice, you can nurture that flash of light into a beacon. Once you are aware, you can take the second step, which is to act appropriately. This course will give you exercises to develop your sensitivity to Qi, and also methods to balance the disharmonies that you encounter.
Interestingly, as you become more aware of what is happening in your own body, you will become more sensitive to the Qi around you, in the environment, for example, and in other beings—people, animals, plants. As your sensitive self grows, your intuitive and psychic selves grow as well. You then have the chance to improve your health on all levels. All Qi is connected.
BODY AWAKENING EXERCISES
The following three Body Awakening Exercises are another foundation of my Qigong practice. I recommend doing these before any Qigong session to help bring body and mind together, in a centered state and to help loosen the body to allow the free flow of Qi. It will make all your subsequent practices more effective.
1. Begin by assuming the Wu Ji posture, and remembering the Three Regulations.
2. Pull Down the Heavens three times.
Tossing a Stone
1. From Wu Ji posture, lift your arms out to the side until they are shoulder height, palms down ("T" position). Inhale.
2. As you exhale, turn your upper torso to one side and swing the opposite arm, palm up, as though tossing a stone, while the other arm swings behind you.
3. Inhale as you return to the "T" position.
4. As you exhale, repeat on the other side. In other words, if you turn to the right, your left arm will swing in front and to the right as though tossing a stone, while your right arm will swing behind you.
5. Repeat in a continuous rhythm, synchronized with your breathing, first one side then the other. Do this 3-9 times on each side.
6. End by Pulling Down the Heavens three times.
The Heel Drop
7. From Wu Ji posture, begin lightly bouncing on the balls of your feet.
8. As you bounce, mentally visit each major joint of your body and release any tension there. Picture the tension descending down and out of the body. Start with your ankles, then move up to knees, then hips, and end at the heart center. Then go to fingers, and travel up the arms, through wrists, elbows, and shoulders, ending at the neck.
9. Stop bouncing. Imagine gold light rising through your body.
10. Rise up on the balls of your feet, inhale, pulling the light up to and beyond the top of your head. Then, suddenly, sharply drop on your heels, releasing all tension into the earth.
11. Repeat this 3-9 times.
(Continues...)
Excerpted from QIGONG FOR SELF-REFINEMENT by CHRIS SHELTON. Copyright © 2013 Chris Shelton. Excerpted by permission of Balboa Press.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Contents
FOREWORD.................... xi
INTRODUCTION.................... xiii
How to Use This Book.................... xix
Chapter 1: FOUNDATIONS.................... 1
Chapter 2: THE NATURE OF QI.................... 9
Chapter 3: THE MERIDIAN SYSTEM.................... 15
Chapter 4: YIN AND YANG OF THE ORGANS.................... 21
Chapter 5: THE VESSELS AND GATES.................... 25
Chapter 6: FIVE ELEMENTS IN DETAIL.................... 31
Chapter 7: FIRE ELEMENT.................... 35
Chapter 8: EARTH ELEMENT.................... 43
Chapter 9: METAL ELEMENT.................... 49
Chapter 10: WATER ELEMENT.................... 55
Chapter 11: WOOD ELEMENT.................... 65
Chapter 12: STAYING PRESENT.................... 71
Chapter 13: THE FIVE ELEMENT QUESTIONNAIRE.................... 77
Chapter 14: FIRE ARCHETYPE.................... 79
Chapter 15: EARTH ARCHETYPE.................... 85
Chapter 16: METAL ARCHETYPE.................... 89
Chapter 17: WATER ARCHETYPE.................... 93
Chapter 18: WOOD ARCHETYPE.................... 97
Chapter 19: THE EMOTIONAL COMPONENT.................... 101
Chapter 20: CONCLUSION.................... 107
APPENDICES.................... 109
FIVE ELEMENT CHART.................... 109
FIVE ELEMENT QUESTIONNAIRE.................... 110
FIVE ELEMENT QUESTIONNAIRE ANSWERS.................... 116
SELF-REFLECTION CHECKLIST.................... 117
RECOMMENDED READING AND REFERENCES.................... 122