1. Mindfulness

2. Affirmations

3. Visualizations

4. Breathing

5. Goals

6. Purpose

7. General Practice (gong) Hints

8. Setting up a Qi Field

9. Qi Reactions

10. Timing of Healing

11. Qigong in Daily Life

 

1.  Mindfulness

(A) This is probably the most important aspect of qigong, of the presence of wonder and awe of Life.

(B) If you aren't aware of something, you can't use it. If electricity is unfamiliar to you, using a light switch to turn it on would also be unfamiliar.

(C) Each moment we practice, we are healed; it takes time for the physical channels to develop to change old habits.

(Brain research has shown that) any one thought can activate many parts of the brain at once, not a blip on a screen but like a newspaper photo with millions of dots…in order to have any thought, however, you must set up channels that literally run through the entire body. When these channels are complete and free, there is health . (Deepak Chopra, Creating Health, p. 130)

For thoughts to be capable of curing (illness), they must be innocently held and sincerely believed over a period of time (for the neurotransmitters to influence the physiology of the brain.) (Ibid. p. 88)

(D) Eventually the body begins to listen to the daily message from the mind's desire to be healthy. Qigong is a learned skill, like riding a bike or playing music.

(E) Setting up the qi field before you do anything helps with focus and energy and synergy.

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2.  Affirmations

A) Belief will take you through the rough times in your practice. Fear, doubt and discouragement are huge obstacles for most of us.

(B) Frank says, “Hope banishes fear. Hope is love within. Find the love inside, have hope, and then relax, LET GO.”

(C) Sample affirmations: I am healed, qi is strong, plentiful, flowing free, fills me, etc.

(D) Focus on the positive. Not so much: “My cancer is dissolving,” but rather “All my cells are filled with healthy qi.”

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3.  Visualizations

(A) Sample visualizations: expanding into infinity, qi as a huge bowl of light, flying, envisioning yourself healthy, each cell opening and absorbing qi, etc.

(B) Don't try to direct the qi, this is aggressiveness. Qi is intelligent; simply empty yourself and let the qi do it.

This doesn’t mean that you don’t have desires or specific intentions of what you want to heal, or where you want the qi to go/work, but to let go of the results: trust the wisdom of the qi. For example, I may think I want to heal my itchy skin, but what really needs to happen first is the lung meridian needs to be cleaned out.

 

“We shape clay into a pot, but it is the emptiness inside that holds whatever we want.We hammer wood for a house, but it is the inner space that makes it liveable.” ( Tao te Ching #11 , trans. Mitchell)

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4.  Breathing

(A) Don't focus on the breathing or even the correctness of the form in the beginning. Focus on the rhythm of qi: open/close; in,/out; expand-outward/flow-inward: release/absorb. You will find your own breathing rhythm.

(B) As a warm-up to daily practice, you may practice a deep breathing method, described in Dawn's workshops.

“Deep breathing techniques which increase oxygen to the cell are the most important factor in living a disease-free and energetic life….Remember: where cells get enough oxygen, cancer cannot, will not occur… Cancer cells live and develop in an anaerobic environment.”(Otto Warburg, 1883-1970, past President of the Institute of Cell Physiology and winner of the Nobel Prize in Medicine and Physiology, 1931)

See many more quotes about breathing on oxycise.com website, “How Important is Oxygen?” [See also Robert Jahnke’s website in the Links]

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5.  Goals

(A) Be realistic. “The journey of a thousand miles begins with one step.” And then another, and another, and another. One step at a time. Don't obsess about the world, or even qigong. Start slowly; too much too soon is a certain recipe for failure and stopping your effort.

(B) Balance Grace and Effort, like the two wings of a bird:

“One's) intense concentration on a goal puts them in a precarious position in the long run, because their awareness runs in one narrow channel. The highest state of attention goes beyond goals….Self-awareness…produces positive attitudes all the time, not by working for them, but by allowing life to deliver them. Resisting or opposing our negative thoughts is just another form of paying attention to them. What you pay attention to grows.” (Chopra, Creating Health, p. 118)

“You need not leave your room, remain sitting at your table and listen. You need not even listen, simply wait. You need not even wait, just learn to become quiet, and still and solitary. The world will freely offer itself to you to be unmasked. It has no choice: it will roll in ecstasy at your feet.” (Kafka, quoted in Chopra, “The Seven Spiritual Laws of Success”, p. 20)

(C) Have a long term goal. This will help you to not expect daily results. Remember the redwood begins with a tiny seed, then a toothpick; the raging river with a single drop of rain. Each day of practice is a drop in the bucket of your well of qi.

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6.  Purpose

(A) Why are you embarking on this journey? Are you worth it? Spending time with yourself? Curing? Healing? Remission? Joy and Juicy-ness? Empowerment? Serenity? “Enlightenment?”

(B) Frank: “The art of qigong: Hurt to halos, scars to stars, wounds to wonderful Light.”

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7.  General Practice (gong) Hints

Things to do before you begin:

(A) Be sure to set up the qi field, bringing the energy of the whole universe and inviting all the qigong practitioners to join you in your practice. It works!! It is real! See #8 for suggestions of how to do this. Modify as it suits you.

(B) Where, when, what, how, who, why (see #5 “Goal” and #6 “Purpose”):

Where: decide on a place you would feel comfortable practicing. The same place every day sets up a good energy in that place.

When: write down a schedule: what time(s) of day, how often, how long a time.

What: decide on what form you wish to focus. Each movement, each form opens the meridians; start with what entices you the most.

Who: do you have someone that can practice with you? It doesn't hurt to ask!

Why: write down your purpose and your goal for practice.

How:

•Write down your purpose, goals and schedule. “I will do 15 minutes of Level 1 daily for 100 days in the morning for the purpose of focusing my mind.”

•Write down your affirmations and visualizations as they come up for you.

•Listen to your body: if something hurts, pay attention to that fact and work with it, don't force or you will produce resistance and pain. Don't stop your practice, just modify it so it fits where you are in that point of time. Be kind to yourself.

(C) Keep a record of your practice, the smiley face gong chart, or another chart or stickers or stars. Use something that works for you.

(D) Most often this practice is reward enough for itself, or seeing that chart completely filled out, but if you need more, figure out what will be your reward at the completion of your gong: e.g. post it on the forum, treat yourself to something delightful, etc. Develop something that works for you.

(E) Relax! The form and qi will come with practice.

And later….

(F) After you have done a few 100 day gongs, perhaps allow some variety in your practice to keep it fresh: e.g. do the Six Directions instead of the Standing Meditation one day or change gongs or change time or frequency or intensity.

(G) Realize you will most likely hit spots of resistance and plateaus: your practice isn't giving you as much qi, you have to struggle more, you get sick, you begin to skip days, or weeks, you find that other things intrude into your practice time, etc. Face this with compassion (not reproach or discouragement) when it comes, and, in the words of the woman from Inner Mongolia: “Keep it simple; just do it.” You can also review the hints of “before you begin.”(You will be glad you made it through these mind blocks, it is very empowering!)

(H) Be sure you get enough good nourishment and plenty of water and sleep.

(I) Habits: The purpose is not to overcome old (bad) habits (changing diet, stopping smoking, etc.) but to focus on a new and healthy one.

The partnership of mind and body is like a balloon: if you squeeze it in one place, it always bulges out somewhere else…but in time the stressed parts of the body grow to fit the bulge, and then there is no flexibility left. (Chopra, Creating Health, p. 130)

Any new habit is:

(J) acquired effortlessly over time; never forced

(K) guided by positive thoughts: awareness, openness, aliveness, flexibility

(L) consciously repeated; occasional good habits are no habits at all (Chopra, Creating Health, p. 132)

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8.  Setting up a Qi Field

This is one example of setting up a qi field. Modify it to suit yourself. Longer and shorter versions are available at Dawn's workshops.

Short Personal Version (can be used after a Long Version is more familiar)

My spine is straight yet soft.

Feet on floor, tailbone tucked in, neck pulled back,

Tongue on roof of mouth, smile, eyes soft, then closed.

A River of Light flows up and down my spine,

Relax head, neck, shoulders, elbows, wrists, fingers,

Chest, back, waist, hips, knees, ankles, feet and toes.

A River of Light, flows up and down my entire body.

The Earth nourishes and supports me,

Joining that River of Light up to the top of my head.

The spaciousness, warmth of the heavens frees me and fills me with Light.

I breathe deeply with the movement of that River of Light.

Breathe in healing energy, breathe out peace.

I let go of tension, frustration, confusion, doubt,

I let it all go.

Release, absorb, release, absorb

Breathe in healing qi, breathe out peace.

Relax, let go, open and open.

From all directions I expand to the galaxy, to the universe, to Infinity.

I am Infinite.

In this infinite space, I feel Love and Compassion deep within me and all around me.

All beings are Infinite,

I am each one.

Each one is me.

We are One.

Healing qi fills the Infinite.

Healing qi flows freely inside me.

Breathe in healing qi, breathe out peace.

I bring my hands over my navel

And smile. Joy and peace fill my being.

Breathe in healing qi, breathe out peace.

Breathe in healing qi, breathe out peace.

Harmonized with qi, harmonized with qi, harmonized with qi

I slowly open my eyes and stretch. Hao La!

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9.  Qi Reactions

(A) Experiencing reactions: tingling, pressure, sense of fullness, lightness, delight, relaxation, etc.

(B) Cleansing reactions: getting rid of toxins stored in the body, mind, emotions and spirit. You most often do not feel sick during these reactions (unless you get scared!) Some manifestations might be diarrhea, mucus, fever, rashes, fatigue, etc. Qi will also release the body and mind from chronic patterns which have led to illness. This may make that particular part of the body or mental pattern to feel worse for a time, as you become aware of old patterns that you have learned to ignore. “Know that these reactions are only a temporary phenomena in the healing process and face them calmly with a glad heart and positive affirmations.” (Cohen) However, if you are in doubt whether it is a qi reaction or a serious illness, do not hesitate to consult your health professional!

(C) Qi building reactions: increased energy, clarity, joy, determination, accomplishments, movement, tranquility and so on.

(D) When healing shifts take place, the feel of the qi will be different. (Your "container" fills up, and you shift into bigger container, so you don't feel the qi as much)

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10.  Timing of healing

(A) Healing is very individual. For some, instantaneous and complete; for most, it takes time and practice. For most of us, even after healing, we need to maintain the daily practice of building and storing qi.

(B) Frank: “The mills of qi grind slow, but mighty fine.”

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11.  Qigong in daily life

All day long we can incorporate Qigong into our daily life through mindfulness, breathing, posture, affirmations/attitude, visualizations, etc. While you are waiting: in line at the grocery store, for the light to change while driving, for your computer to boot up, while riding your car pool, walking your dog: become aware of your posture, breathe deeply, fill your water and food with qi, do la chi, send qi to your family, friends, the world, review your mental and spiritual goals, do Lift Chi Up in your head, wrap a qi field around someone arguing with you, choose Love and Peace in your reactions to events in your life (we DO have this choice!) Live and breathe Qigong.

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