Today, more and more people are stressed out and made sick by everyday life. In fact, I see it in my practice with my clients.

‘I can’t meet with you because I have so many things to do’.

‘And now, I am sick because I have so many things to do, and can’t take off from (fill in the blank)’.

‘Plus, I can’t even think straight because of my phone, blackberry, pager, laptop, etc.’

‘And, now I have even more things to do…’

This ‘endless spiral’ lifestyle makes it hard for anyone, super-human or otherwise, to stay motivated.

And, how about you?

How do you really feel when you wake up each day? Do you lack energy and as a result fear facing the new day ahead?

And, how do you feel throughout your day? Do you feel exhausted by 9:30 in the morning? Even more drained in the afternoon? Are you unable to concentrate or think clearly?

Are you feeling run down from high levels of stress at work, in traffic, at home and from life? Do you get frequent headaches? Frequent colds and sickness? Experience shortness of breath even from the slightest physical exertion? Did you put on a few extra pounds this year?

I’ll bet that you can probably answer YES to one or all of these. (And, come up with a few others on your own if you take some time to think about it.)

So, what can you do to beat stress, be healthy and stay motivated?

Here’s my solution – Qigong. And, with continued practice of Qigong you can start on a journey to better health and well being!

WHAT IS QIGONG?

Qigong, also known as Chi Gong or Chi Kung, has been practiced throughout China, Korea and other Asian countries for thousands of years and continues to be practiced daily in parks, schools, gyms and at home. In my visits to Asian countries, I always see groups of people, young and old, women and men, congregating at sunrise to do their Qigong exercises.

Qi means ‘breath or gas’ in Mandarin Chinese and is the energy produced by breathing that keeps us alive; gong means ‘work or technique’. Qigong is then the "breath work" or the art of managing the breath to achieve and maintain good health and to enhance the energy mobilization and stamina of the body in coordination with the physical process of respiration. Unlike other physical exercises, such as weight lifting, aerobics or running, Qigong can be, and should be done everyday.

Qigong involves the coordination of different breathing patterns with various physical postures and motions of the body. The gentle, graceful movements, combined with controlled breathing and meditation make Qigong an ideal health and fitness program for women, men and children of all ages.

As we age, we lose a little of our energy and health, year after year. But there’s good news you don’t have to. With Qigong exercises you can balance and enhance your mental, physical, and metabolic functions your mind, body and spirit. You can learn to concentrate on and control your breathing which is an important component of the relaxation response; so very critical in combating and managing stress. And, you can strengthen your immune system for a longer, healthier life.

THE MEDICAL COMMUNITY IS EMBRACING IT!

Recent scientific evidence has proven the power of the mind and its thoughts on the health of the body; in maintaining a healthy lifestyle, recuperation from injury and in lessening pain. In fact, a recent programs on PBS, NBC and others, have established that the mind, body and spirit are all active ‘ingredients’ for overall well being and good health, and critical in preventing disease or living well with chronic disease. Leading medical institutions, such as the M.D. Anderson Cancer Center in Texas and Our Lady of Lourdes Medical Center in New Jersey, now provide and teach Qigong. The University of Arizona and Duke University also offer courses in Integrative and Alternative Medicine to physicians.

WHAT WILL YOU GAIN FROM CONTINUED PRACTICE?

There are many Qigong exercises that can help specific areas of your body, mind and spirit. Here are three that target some of the key health issues today.

STRENGTHEN YOUR CIRCULATION AND IMMUNE SYSTEM WITH CIRCULATION QIGONG:

Circulatory system diseases are a significant burden in terms of morbidity, mortality, and use of health care services. According to the National Center for Health Statistics and the CDC, expenditures for circulatory diseases total nearly 20% of all personal health care expenditures.

Ongoing practice of Circulation Qigong provides the following health benefits:

1)It directly stimulates the organ meridians to strengthen blood circulation,
2)It also strengthens the lymphatic system that protects the body from being infected by cancer cells, fungi, viruses and bacteria,
3)Circulation Qigong also detoxifies your tissues,
4)When the function of these systems is improved; the health and wellbeing of all your internal organs, your immune system, and your brain function will be improved.

RELEASE STRESS AND TENSION WITH STRESS RELIEF QIGONG:

Stress Relief Qigong controls high blood pressure and releases tension. Evidence suggests that reducing your blood pressure by only 5-6 points can decrease the risk of stroke by 40%, of coronary heart disease by 15-20%, and reduce the likelihood of dementia, heart failure, and mortality from vascular disease.

Some of the other benefits you gain are:

1)Release of your stress,
2)Improvement and control of your breathing,
3)And calming and strengthening of your internal organs.

INCREASE YOUR MENTAL POWER WITH CONCENTRATION QIGONG:

The exercises for Concentration are important in that they increase your mental power and all of your senses, including the sense of smell. The inability to identify the smell of lemons, lilac, leather and other smells predicts which people will develop Alzheimer’s Disease, according to a study presented at the American College of Neuropsychopharmacology’s annual meeting. It is estimated that world-wide the number of people with Alzheimer’s will increase 238% over the next 30 years! In the U.S. alone it is the third costliest disease after heart disease and cancer! So, it is very important to consistently practice these exercises to improve our concentration.

With consistent practice of Concentration Qigong exercises, you can improve:

1)Your ability to concentrate,
2)Mental capabilities and
3)Your probability of a longer, healthier life.

In summary, Qigong is an excellent addition to improve your health regimen and keep you on track for a healthy lifestyle. Through continued, diligent practice you will reap the many benefits of Qigong and help your mind, body, and spirit heal naturally, so that you can stay motivated and on top of your ‘game’.

Copyright 2008 by Keith A. Shaw and Mind Body Spirit Central.com, LLC.

By: Keith Shaw

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Do you want to meditate? Well if you do, there are a lot of meditation methods that one can choose from. Meditation doesn’t always have to mean sitting down with crossed legged position and eyes closed, it can be as simple as walking and standing. Anytime that we concentrate on something other than our thoughts, we are already meditating. We can meditate while we walk, move, lie down, stand, sit, or even while silent or speaking. And there is always no perfect position for meditation, whatever is most comfortable for a person that would allow him to meditate is fine.

There are two kinds of meditation, moving meditation and still meditation. Moving meditation involves movements of the body such as Qi Gong, Tai Chi, Yoga, dancing, walking and jogging. In this case rhythmic series of movements and the mind concentrates or is centered on breath. Thoughts are recognized without judgment and then our focus goes back to breath. Focus can also be on the movement itself, the flowing internal energy from the body, the external environment, or even in the case of dancing, the connection to music. In still meditation on the other hand, our bodies and minds are unmoving. Sitting, standing, or lying meditation focuses on anything; breath, counting, a mantra (sound), candles, incense, a rock, a spot on the ground or ceiling, the birds, the sky, anything your heart desires. Thoughts are recognized without judgment, then let go, and concentration is brought back to what you were originally focused on. Breathing is through the nose in a natural unforced manner.

Here are some common meditation methods:

Standing Meditation
This is one of the meditation methods that are a great exercise to practice proper breathing and a simple way to concentrate and regain proper breathing techniques like what we naturally had when we were infants.

Stand comfortably with your spine straight and feet about shoulder distance apart, opening the left hand and placing the thumb on your belly button so the palm of the hand is against the lower abdomen, then place you right hand on top of left in the same manner. Breathe slowly and feel the lower part of your abdomen expand and naturally pushing away your hands outward your belly. Hold the breath for four seconds and then exhale slowly, feeling your lower abdomen contracting inward as the air is released. Recognize the thoughts without judgment and bring back the concentration to your breath.

Walking Meditation
One of the meditation methods that is a very effective way of exercising and meditating. Simply walk at a natural and comfortable pace, concentrate on the sole of your feet touching making contact with the earth. Focus on the spot in the center of your foot just at the forward part of the arch. With each step feel this spot making contact with the earth and extending into the earth, next foot after the other. Allow normal, relaxed breathing through the lower abdomen. Recognize thoughts without judgment bringing back the concentration to the sole of the foot or your breath.

Holosync/Brainwave Entrainment

There is a method of meditating that is geared for beginners, however even the most advanced meditators can benefit from this tool as well — its called Brainwave Entrainment.  It is as simple as putting on some headphone and letting the relaxing, yet scientifically reproduced, sounds lull you into a deep state of meditative relaxation.  To find out more about Holosync >>CLICK HERE<<

Lying Meditation
This is one of the meditation methods that is simple and can be done upon bedtime or prior to a nap, by simply lying down and focusing the attention on breath. Breathing should be into and out of the lower abdomen. Concentrate on inhaling and exhaling, or counting the breaths. Focus on a spot on the ceiling or the sky if you’re outdoors. Recognize thoughts without judgment bringing back concentration back to breathing.

Sitting Meditation (Zazen)
These meditation methods involve finding a comfortable sitting position for you. You can sit comfortably either in a chair with your feet flat on the ground or crossed legged on the floor (left leg over right) using a cushion under the buttocks for comfort and to prop up the hips higher than the knees. In either case, the back should always be straight but without straining. The palms of the hands are open and can be placed on the thighs, palms up or you can bring the hands together, left palm on top of the right palm, thumbs barely touching each other, resting comfortably against the lower abdomen.

Once you find a comfortable sitting position for you, you can use spoken or silent mantra, or listen to soothing music or sound, or focus on a candle, burning incense or other small objects, or just simply breath. Breathing should be natural and through the nose. Head is tilted slightly downward and the body is completely relaxed. Recognize thoughts without judgment and bring back concentration to the original object of focus.

Remember that these meditation methods have no goals, there is no bad or good meditation, there is simply meditating.

By: Lucile Taylor

 

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