Spending time in nature and Spinal Cord Breathing

Just One Joule – Sharing with you a special Qi gong technique, sharing with you a special thought ... with the hope that it will be a small treasure in your day.

This is a print on the wall in our grandson's room. It is titled "I Got This".  I just love the little birds sitting on the telephone wire and then the brave dinosaur balancing across the wires. 

Hi! 

Todays post is about staying centered and balanced. With such busy lifestyles, complicated relationships and what sometimes seems like insurmountable demands on time and energy, it's vital to maintain a sense of stability and centeredness. 

How can we do that and not create another demand on our time? 

While your coffee is brewing or your tea steeping, try these two easy techniques - Just Sitting and Spinal Cord Breathing (done seated or standing)

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One of the beauties of Qi gong is that it is very safe. But - Please check with you doctor if you feel there is any chance you could injure yourself doing these movements. And if you ever feel any discomfort doing any of the movements stop doing them. 

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Just Sitting - Breath in and out your natural breath, open your senses and connect with the abundant energy around you. 

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Spinal Cord Breathing - This movement invigorates the entire spine including your nerves, muscles, connective tissue, blood and spinal cord fluid. It releases stuck energy along your neck, shoulders and spine. As you do this, picture your spine lengthening as you open your chest and deepen your breath. As you exhale and bring your forearms together relax and let go. Pull your belly in toward your spine. When you have completed at least nine movements inhale and gently bring our arms down resting them in your lap. Take a long, deep inhale and relax into the exhale. Close your eyes and breath normally. Pay attention to the way your body feels. 

Intension - 

Inhale, open your chest, look up and then open your mind and heart to receptivity.

Exhale, relax and round your back.

How does it feel to you to relax into the exhale with Spinal Cord Breathing? 

One of the things Qi gong asks us to do is lighten our grip on the tense feelings we may have.

One of my favorite messages to my students is this -

Relaxation is not doing nothing, thinking nothing. Relaxation is letting go of mental and physical preoccupations so that we can be more receptive and open. 

I love Qi gong - one reason is that through these simple movements we can simply relax our minds and create renewed Qi.

I like to breath mindfully and do some Spinal Cord Breathing early in the morning while my tea is steeping. 

GUESS WHO?

Something so cute to make you smile. This is Sawyer. Yes, he is the cutest thing ever. Yes, I am his grandmother.

Sending you a great big hug,
Donna Rae
p.s. There will be no new posts until the beginning of September. I'll be on vacation. Hope you are enjoying yourself as we approach the Fall.

Deep Abdominal Breathing, Tapping and Shaking

Just One Joule – Sharing with you a special Qi gong technique, sharing with you a special thought ... with the hope that it will be a small treasure in your day.

Hi and Welcome!

This week we are going to explore Deep Abdominal Breathing, Tapping and Shaking. There are three very short videos (I am unable to attach longer videos to this blog, please use the guidelines below for the length of time you should practice each movement). Each blog post presents a new element of Qi Gong. As you participate in this blog you are "building your practice" in a very simple and effective way. If at any time you have questions, please contact me at donnaraesmith@yahoo.com. I hope you enjoy these movements.  

** THE BREATH AND MOVEMENTS SHOWN ON THESE VIDEOS CAN VERY EFFECTIVELY BE DONE SEATED.

1 -  “How To” tid-bits -

Qi gong is a holistic system of self-healing exercise and meditation that includes movement, self-massage, breathing techniques, intention and meditation. Awareness of the breath is a very important part of this system. Deep Abdominal Breathing is basic to this system.

Deep Abdominal Breath - About 3 inches below your navel and in the center of your body is an important energy center (also called the Tan Tien). Put one hand over this area in the front and your other hand over your lower ribs on the side of your body. When you inhale feel your belly expand out and then also expand your lower ribs out. You will feel it more in the belly but there is definitely movement in the back too. Exhale and feel your hands sink in; feel your belly gently sink toward your spine. 

This breathing soon becomes second nature if you practice just a few minutes every day. This is what this type of breathing will do for you - 

*relax your mind

*relax your body

*decrease unhealthy reactions to stress

*massage internal organs

*keeps your lungs strong

*great O2 exchange

*stimulates kidneys

*increases vitality and helps spread energy to the entire body

*keeps you connected to nature - to the trees and all plants that you are constantly exchanging energy with

Breathing into the lower back might seem strange at first. If you don't feel like you are engaging this area just imagine that you are. Eventually your back will respond. 

At the beginning of our practice let's center ourselves by spending a few minutes just breathing this way. Breath in and out 9 times (or more). Notice your inhale and notice your exhale and also notice that little time between. Allow your breath to become slow, long, deep and even. Relax. Just let go.

2 - Take a breather with Qi-vive - A short Qi gong break in your day. A short video (or 2 or 3) to help you feel revived and renewed (standing and seated options presented).

1st Video - Deep Abdominal Breathing  - Breath 9 or more times in this way (see above for detailed explaination).

2nd Video - Tapping - 

Energy moves with heat, vibration and pulsation. Tapping is a way to pat the energy fields with your fingertips or the palm of your hand. It invigorates the qi and helps get rid of congested or stuck qi. 

In our first video we will tap right below the collar bone on the left side of the chest using the right hand. There are important lung and heart points here. Intention - Just let go.

3rd Video - Shaking - Now that you are centered with breathing and charged up with tapping, lets circulate the qi with this shaking movement. Inhale through your nose, exhale and sigh through your mouth. Let go. Just let go.  After 1 or two minutes of shaking pause for a minute and feel the energy and blood running through your body. It will feel like a tingling sensation. That is your QI!! 

Now - close your eyes, take a few more Deep Abdominal Breaths and take this renewed feeling of aliveness into the rest of your day.

(Note: Deep Abdominal Breathing is really great to do for 1-2 minutes anytime throughout your day. I especially like to breath deeply as I'm relaxing into sleep.

One of the beauties of Qi gong is that it is very safe. But - Please check with you doctor if you feel there is any chance you could injure yourself doing these movements. And if you ever feel any discomfort doing any of the movements stop doing them. 

3 – Inspirational Message - In Chinese Medicine each season is very important to our health and longevity. 

The following info came from a recent newsletter from my master teacher, Lee Holden. Here is his official website. He is also an acupuncturist.

http://www.leeholden.com

Summer is about expansion, growth, activity and creativity. Where all the young energy that arose in the spring expands to its maximum potential. This is a time to push past limitations, expand your horizons, and tap into your inner power. Element: Fire. Color: Red. Nature: Yang. Organs: Heart, Small Intestine. Emotion: Joy. On a deeper level, the Fire element expresses itself as joy and blossoms within as love, laughter, compassion, and enthusiasm. Fire Element Summer Mantra: I give and receive love easily.

Tips for Summer Health To stay balanced in the summer and remain in harmony with the environment of summer, ancient Chinese physicians advised: Awaken earlier in the morning. Go to bed later in the evening. Do Qi Gong at sunrise or sunset. Rest at midday. Drink plenty of fluids. Add pungent flavors to your diet. Refrain from anger; keep calm and even-tempered. In summer, indigestion can easily occur, so a light and less-greasy diet is strongly recommended. It is the perfect season to introduce some cool, yin foods into your diet. Food with cool and cold properties can clear heat, reduce toxins, and generate body fluids. In general, cooling foods tend towards the green end of the spectrum — lettuce, cucumbers, and watercress are some of the coolest. Few vegetables are warming. Fish and seafood are also cooling, while most meats are warming. Here are some suggestions to keep you cool and balanced all summer long. These fruits and vegetables will help your body adjust its temperature and protect you during the long, hot summer days: · Watermelon · Apricot · Cantaloupe · Lemon · Peach · Orange · Asparagus · Sprouts · Bamboo · Bok choy · Broccoli · Corn · Cucumber · White mushroom · Snow peas · Spinach · Summer squash · Watercress · Seaweed · Cilantro · Mint · Dill

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Three things - 

                                            

1- None of the movements shown in this blog should cause any discomfort. If they do, stop. 

2 - Please contact me at donnaraesmith@yahoo.com if you have any questions or comments you would like to share. If you have trouble viewing the video I would be glad to send it via email.

3- I am an RN, personal trainer, yoga and Pilates teacher. I've worked with very fit people and folks that are less fit. I find Qi gong to be magical and safe. If you feel inspired, please pass this blog on to others so that they might also benefit. I can also include them on the broadcast email list. 

Take good care and enjoy your practice!

Much love,

Donna Rae