Self-Healing With Qigong Workshop November 9, 2013 Shift Gran vie!

12:00 Introductions, Basis of Chinese Medicine Yin Yang

Heaven, Humanity, Earth

Each erson is a Microcosm and center of harmony e!: hair " #ants on the surface, arteries are rivers, $ones are roc%s & dantians e#i!ir fie#ds 'mud i##, heart, dee mur%y( #ocate each as a center of inte##igence )ing 'essence*se!ua#ity( +i 'energy*vita#ity( ,hen 'heart*s irit( -ive .hases Meta#, /ater, /ood, -ire, Earth 0rgan ,ystem Corres ondences: 1ung, 2idney, 1iver, Heart, , #een 3hang and -u 0rgans 14*1I, 25*4B, 16*7B, H8*,I, ,.*,8 12 Meridians #us 7overning '5u( and Conce tion '9en( vesse#s 8aoist :immorta#s; the goa# of a #ong #ife free from strain, fo##o< nature=s <ay >antidote to Confucian em hasis on socia# structure and :right; conduct +igong as aero$ic, strength, and stretching e!ercise +igong as s iritua# ractice +igong as harmoni?er $reath>$ody>mind & tunings: Breathing Method s#o<, dee , smooth, even, fine, round, natura#*re#a!ed .ostura# correction fine oints of standing, sin%ing <eight, #ifting $ones Mind Intent @<areness, .resence, 0 enness, Aon>)udgment -#uid 5ynamics of /eight ,hifting the ocean <ithin /a#%ing 5ynamics the red<ood tree and the <ater strider 8hree :C=s; Circu#arity, Continuity, Com #ementarity 9e etitions &, B, C, 1D, &B, D1 E0F ru#e ta%e it easy, $ui#d resu#ts s#o<#y over time ' ain " no gain( 100 days to change neuroscience confirms, neura# net<or%s gro<
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Com #ete morning routine 5ao Yin ,e#f>Massage 2ey oints on face, head, nec%, shou#ders, chest, arms, hands, #egs, %nees, feet @ctivate 2idney and B#adder meridians > )ing energy Bu$$#ing , ring ,ha%ing and +i ,ho<er '#i%e the :stu id dance;( .atting and ,#a ing 12 meridians ' at yin surface, s#a yang surface( )oint mo$i#i?ation si#% ree#ing Inc#ude $asics nec%, shou#ders, chest*e#$o<s, hands, <aist* e#vis, #o< $ac%* erineum, %nees, an%#es*feet .#us > circ#ing heaven and earth, com eting dragons, sna%e coi#s, <i ing the $o<# 0 tiona# 'not a## are Gigong( ,ide to side $ac% stretch .hoeni! stretch 'or stag si s from the stream( Hamstring stretch ,Guats '2orean sitting( Cross #eg sciatic stretch .i#ates 100=s 9oc%ing and ro##ing on $ottom 1o< $ac% re#ease Eight Brocades 8<o Hands Ho#d 4 the Heavens o regu#ate interna# organs * tri #e <armer 5ra<ing the Bo< to ,hoot the @rro< o im rove eyesight and $a#ance *<aist %idneys and s #een , #itting Heaven and Earth o regu#ate s #een and stomach /ise 0<# 1oo%ing Bac% to /ard 0ff 5isease o hea#ing strains and damage, stretch nec% ,<ay the Head and ,ha%e the 8ai# o re#ieve stress, remove e!cess fire 'heat( from the heart Hands 7#ide 5o<n to Ho#d the -eet o strengthen the %idneys and <aist C#ench the -ists and 7#are -ierce#y o enhance strength, c#eanse #iver Bouncing 'or roc%ing( on the 8oes o re>integration, smooth out energy, genera# hea#ing 7athering Gi from heaven, each other, and earth > storing in the three dantians @$domina# massage Men right over #eft &B circ#es c#oc%<ise * &B counterc#oc%<ise /omen #eft over right &B circ#es counterc#oc%<ise * &B c#oc%<ise 9est hands over #o<er dantian*a$domina# core Meditation centering, grounding, u #ifting
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,ine< 8ransforming '8endon ,trengthening( E!ercises

8he Yijin Jing is a series of e!ercises, coordinated <ith s ecific $reathing and menta# concentration, said to enhance hysica# hea#th dramatica##y <hen racticed consistent#yH 8his is a re#ative#y intense form of e!ercise that aims at strengthening the musc#es and tendons, so romoting strength and f#e!i$i#ity, s eed and stamina, $a#ance and coordination of the $odyH 8hese e!ercises are nota$#e for $eing a %ey e#ement of the hysica# conditioning used in ,hao#in trainingH

Ba## Ho#ding /ei 8uo .resents the .est#e .#uc%ing and 9esetting the ,tars .u##ing Aine 0!en By their 8ai#s 8hree 5ishes -a##ing to the 7round .rone 8iger .ounces 0n Its .rey ,hao#in Interna# Cu#tivation E!ercises 8he 2ing @rises -rom His 8hrone .ushing Eight Horses -or<ard .u##ing Aine 0!en Bac%<ard 8he 0ver#ord Ho#ds 4 the 8ri od 8he /ind ,<ays the 1otus 1eaves 8he B#ac% 5ragon Enters the Cave 2:00 -ive E#ement '.hases( +igong Meta# '1ung*1arge Intestine( /ater '2idney*B#adder( /ood '1iver*7a## B#adder( -ire 'Heart*,ma## Intestine( Earth ', #een*,tomach( 8ri #e /armer 4 er > .ressing .a#ms Midd#e > 8iger .#ays /ith the Ba## 1o<er @#ternating .a#ms '#i%e C#oud Hands( -our .osts Em$racing the Moon .ushing the Mountain 8iger .ounces on Its .rey 1o<er Basin

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Breathing Meditations and Hea#ing ,ounds

8he fo##o<ing are $reathing meditations that uti#i?e the rinci #es of Chinese medicine and the o<er of creative visua#i?ation to direct the energy of the $reathH 8he five hase theory indicates that there are five e#ements that corres ond to s ecific organ systems and functionsH Meta horica##y, there are emotiona# states associated <ith each of these organsH Co#ors, sounds, directions, and many other as ects of nature as <e##H -or this $reathing meditation you <i## envision the five organs and their corres onding e#ementH @s a hea#ing techniGue, you <i## $reathe into the organ the ositive emotion and hea#thy state and $reathe out the negative emotion and unhea#thy stateH You may a#so contem #ate the associated virtue and envision the organ $eing $athed in the co#or of #ight associated <ith its haseH "etal Yin 0rgan Breathe In 1ungs Courage ,trength 9ight @ction ,adness 5e ression 7rief Yi ')ustice( /hite Water 2idney Ca#m ,ti##ness 7ent#eness -ear @n!iety -right 3hi '/isdom( B#ue Woo 1iver -orgiveness @cce tance 2indness @nger )ea#ousy -rustration 9en 'Com assion( 7reen #ire Heart )oy 1ove ,incerity Hastiness Crue#ty @rrogance 1i '.eace( 9ed $arth , #een 8rust -airness 0 enness 5ou$t /orry Aegativity Iin '8rust( Ye##o<

Breathe 0ut

6irtue

1ight

You may add the hea#ing sound on the e!ha#e <hich is associated <ith that organ ,ound ,eeah 7J Chrooee 5J ,hhK @J Huuh CJ Hooo -J

@n additiona# conce t is the tri #e heater, it=s sound is ,ee

Hea#ing ,ounds > 2en Cohen > a 8aoist ractice

a Taoist immortal

Note: I have changed the order to be consistent with the Five Element qigong system .re aration > Harmoni?ing the +i 'Breath( Inha#e > through nose, a#ms rise u under shou#ders E!ha#e > through nose, form fists, $ody $ends LM degrees at <aist, hands and fist ush out C re etitions 1ast time e!ha#e > ro## shou#ders as though edd#ing a $icyc#e <ith the arms, stand u , o en hands, re#a! 1ungs > Meta# > 1ionNs 9oar 'see>ah( Inha#e > raise hands a#ms u to chest height then re#ease E!ha#ing <ith the see>ah sound ushing hands out to the sides > re eat &! Harmoni?e Gi &! 2idney 'and adrena#s( > /ater > 8he Bear 'chrrooee( ,tart $y $ringing hands to the #o< $ac%, massaging three times <ith the $ac% of the hands Inha#ing as hands go u the $ac% a#ong the s ine ,tart e!ha#ing <ith the sound chrrooee <hi#e $ending the %nees and $ringing the hands in front #i%e em$racing the moon as you sGuat, <ith the #ast $it of e!ha#ation and the hands sin% do<n<ards, as the $ody rises u #et the hands return to the sides > re eat &! Harmon?e the Gi &!

1iver > /ood > 8he Mon%ey 'shhhhuu( Basic osture, hands and fists at sides @s you inha#e #ift arms overhead, circ#e around and in front, dro e#$o<s to<ard $ody, momentari#y ho#d the $reath, fists u <ard, a#ms facing you, E!ha#e $ending at the <aist sGuee?ing out the $reath as e#$o<s come c#oser to the $ody > #i%e air $eing re#eased from a tire <ith the sound shhhhh <ith uu at the very end > no re etitions Harmoni?e Gi &! Heart > -ire >8he 5ragon Coming 0ut of the ,ea 'huuuh( -ists at height of shou#ders a#ms out Inha#e > raise fists u over head, continue inha#ing as you sGuat do<n and $ring hands #o<er to shou#ders E!ha#e ma%ing sound huuuh as fists o en and $oth hands go u overhead as you rise u > re eat &! Harmoni?e Gi &! , #een > Earth > +i to the , #een 'hoooo( #i%e an 0<# ,tart <ith hands a#ms u at sides of <aist Inha#e right hand goes u a$ove the head a#m u , #eft hand faces a#m do<n<ard E!ha#e through nose, turn from <aist to the #eft %ee ing hands in #ace Inha#e again counting to ten, then E!ha#e ma%ing the hooo sound as you turn at the <aist hands returning to their starting osition, $oth a#ms u at the <aist > no re etitions Harmoni?e Gi &! 0 tiona# > 8ri #e /armer 'seeeee( Inha#ing $ring hands a$ove head a#ms facing u <ard E!ha#e <ith the sound seeee as hands #ight#y massage the sides of the head, chest, and #egs > re eat &! Harmoni?e Gi &! C#osing > E! e##ing 8o!ins Inha#e a#ms u under shou#ders, dra< in fresh Gi E!ha#e $end %nees ma%e a sound hhhhhhaaa as you sin% $ring arms and hands overhead then vigorous#y ress the arms and hands do<n and a<ay ushing a## stagnant Gi out and a<ay from the $ody > re eat C! 9ight hand rests on #eft, a#ms touching, meditate Guiet#y, $reathe soft#y, scan a<areness

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8ian 7an Heaven#y ,tem The Tian an or !"eavenly #tem! is essentially the central longit$dinal a%is or stem that &asses thro$gh the body' It begins at the &erine$m and goes thro$gh the s&ine &assing thro$gh the brain and o$t thro$gh the to& o( the head' This a%is m$st be (ree o( restrictions o( the qi )breath*vital (orce+ to circ$late &ro&erly thro$gh the meridians and (or micro,circ$lation to &ro&erly s$&&ly the brain and s&inal col$mn with qi and blood' -hen this a%is is (ree o( restriction. the two /ey central meridians o( the body. 0enmo and 1$mo are o&ened and (ree,(lowing. which in t$rn stim$lates and (rees,$& circ$lation in all the other meridians o( the body' The Tian an e%ercises ($nction as a &ower($l health &reservation &ractice beca$se they literally !wring o$t! the s&ine. (reeing $& restrictions and bloc/ages' ,Tom 2isio New Yor/ Internal 3rts

,<ord Hand 5iagona# Cho Covering .a#m Covering .a#m <ith Chic%en Head 9everse Covering .a#m 5ri## and .u## @cross $ody ,traight ahead 9o##ing Bac%fist 8<o Count Continuous ,hou#der 9o## Co$ra 0ut of the Bas%et 5ri## and Cho , ira# 4 <ard and .ress 5o<n<ard 9oc%ing Horse <ith 8hree 9oots Horse .ush .o%e

Iing Yi 8rinity ',an8i( > Humanity ,tands Bet<een Heaven and Earth The theoretical basis o( the 4ing Yi Trinity E%ercise comes (rom traditional 5hinese cosmology. in which the $niverse develo&s (rom the void. or em&tiness 6 a state o( chaotic $ndi((erentiated matter' From this em&tiness. 78ne 9i: begins to se&arate itsel(. th$s creating movement. or a /ind o( cosmic inhalation and e%halation which are the (orces o( e%&ansion and contraction that animate the $niverse' , ;heng $ T$i Na. Tom 2isio and Fran/ 2$tler )<==>+ /u )i > the $eginning, em tiness, static, <hite noise +i > the one, interna# energy, Gi emerges 8ai )i > inside and outside, yin and yang are formed 1iang Yi > s #itting fist, dynamic inter #ay of o osites, a## things emerge o roOect Gi out<ard through the #aogong oints in the a#ms 9est > hands over dantian, chec% osture > centered, grounded, u #ifted 6i$rating +i 7ong .a#ms Aatura# ,tance > feet shou#der><idth a art and $a#anced, head erect and chin s#ight#y tuc%ed, eyes #oo%ing straight ahead <ith a ca#m ga?e, tongue ti on the roof of the mouth, $reath through the nose, tai#$one tuc%ed under s#ight#y, %nees un#oc%ed, shou#ders re#a!ed, and chest musc#es softH 6i$rating a#ms ur ose is to he# the ractitioner further deve#o the a$i#ity to transmit Gi from onese#f to anotherH .a#ms in the Buddhist rayer osition in front of chest > vi$rate .a#ms in the Buddhist rayer osition overhead > vi$rate .ress arms out to the side > vi$rate @rms in front, hands u > vi$rate 6i$rate <ith a#ms facing do<n -or<ard stance, a#ms facing do<n > vi$rate

C#osing 7athering Gi from heaven, each other, and earth > storing in the three dantians Meditation centering, grounding, u #ifting +uestions or Comments

,teven )H 9endina, ?T#. @?T. @I515. 31#

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