MEDITATION 101 -

Meditation can change your life.  Here are some steps to help you get started:

1. Make time to meditate 
2. Find or create a quiet, relaxing environment
3. Sit on level ground or a chair without arms
4. Relax everything, and keep searching for things that aren’t relaxed
5. Let your attention rest on the flow of your breath
6. Silence your mind
7. You need an alert mind to make the most of meditation, so you need to be free of alcohol or non prescribed drugs for at least 24 hours.
8. Find or create a quiet, relaxing environment
   
9. Wait 2 hours after a large meal or an hour after a snack or a caffeine drink before meditating
10. If you smoke it is best to wait for roughly thirty minutes before meditating.
    
11. You need to make sure you have some peace and quiet around you when you first begin learning to meditate.
12. Make sure all phones are turned off/disconnected or turned to silent.
13. A scented candle, a bouquet of flowers, a incense or something else pleasing to you can be great little touches to enhance your first meditation.
    
14. Dim your lights or turn them off if you are going to use candles.
    
15. Use a straight backed chair to sit upright or use some cushions/pillows to support your back
    
16. Remove your shoes and loosen any tight clothing so you are comfortable.
    
17. Never expect too much; meditation is a marathon, not a sprint

Major Snow Energy

 Seasonal Message from my teacher Master Peng

On Sunday, December 6th, the twenty-first phase of the Chinese seasonal calendar begins. This phase, Major Snow (Daxue), starts at 11:09 AM EST as the sun crosses 255° Longitude (15° Sagittarius). 

Major Snow is the third of the six phases of winter and as we course through the “midpoint” of winter a unique aspect of the season manifests more fully in nature. Over the next fifteen days, the rising tide of darkness will increasingly blanket the Northern Hemisphere as we approach the winter solstice—the point where daylight sun is the shortest time of the year and nighttime darkness is the longest.  

Accordingly, the theme of this seasonal phase is darkness and the meaning of Major Snow resonates with the qualities evoked by the absence of light. In the summertime there is an abundance and light and during this season it is appropriate to be confident and to take bold action in the face of the unknown. Summertime and risk share the same nature. But the unknown brooding inside winter darkness beckons caution. In the grip of winter with a limited food supply, bounded by cold, threatened by harsh life conditions, and surrounded by darkness, one emotion emerged organically above all others in the historical past—fear.

Fear, like all other emotions, can manifest both in a healthy and in an unhealthy way. Wedded to awareness, fear guides us to wisdom by inspiring strategic thinking and calculated timing. Fear informed by wisdom thinks twice and consults with intuition before taking appropriate action. It stacks the odds in its favor before enacting a plan of action. But without wisdom to guide fear, that same emotion can freeze action and paralyze growth. The function of fear is to caution action and to help us time events carefully and to not negate activity. And if wisdom informs you to refrain from taking action right now, then fear transforms into the virtue of patience.

Caution and patience are the wise expressions of winter darkness. 
Now is the time of the year to leverage darkness by cautiously engaging those aspects of life that usually fill you with dread or fear. By moving in resonance with this principle you come into harmony with the quality of the season, befriend darkness, and make an ally out of fear.

The vertebra associated with this Major Snow is Cervical 1 (C1). It is connected with the blood supply to the head, the pituitary gland, scalp, bones of the face, brain, the inner and middle ears, and the sympathetic nervous system. Massaging and meditating on C1 can help to prevent you from having headaches (including migraines), nervousness, insomnia, amnesia, head colds, high blood pressure, dizziness, and chronic fatigue. 

Winter forecast from my teacher, Master Zhongxian Wu

Dry-Cold challenges ahead

The unusually high temperatures we saw in the autumn will continue for the next couple of weeks. However, Dry-Cold energy will dominate for the majority of December and January.

Dry-Cold is often burdensome for those who have weak lung and/or heart function. People with these susceptibilities will need extra support to avoid related health challenges.

This dynamic may also cause some blood circulation and skin problems.

Unfortunately, it also suggests to me that SARS-CoV2 will continue to worsen during these Dry-Cold months.

As usual, in order to maintain my own health and well-being, I have been dedicated to my daily cultivation practice. Like you, I have been carrying feelings of great grief for the world. I make a conscious effort to hold all those beloved in my heart and DanTian during my practice and send them wishes for health and healing.

Transform destructive emotions within

We can all practice transforming destructive energies by compassionately observing those feelings as they arise within us and then sending deep wishes for joy, healing and harmony back to the world and all its beings. The Standing Tiger Qigong form is a great way to transform within.

STANDING TIGER QIGONG

• Stand with feet parallel, shoulder width apart
• Grip the ground with the toes
• Feel the body root deep into the earth
• Knees are slightly bent and open so that your thighs and crotch form an arch
• The chest is open
• The shoulders are down and relaxed
• Both forearms and hands are at chest level with fingers pointing towards each other, as if you are hugging a giant tree
• The lower abdomen is tucked in
• The neck is straight
• The head and upper body are in an upright position
• Your body is held in an empty and relaxed manner
• Adjust your breath to be slow, smooth, deep, and even

VISUALIZATION:
Imagine you are hugging a giant tree, which is rooted deep into the earth and reaches way up into the sky
Envision golden light Qi entering your lungs each inhale, and nourishing your kidneys with each exhale.
Feel that you are surrounded by golden light Qi

Try this practice in the morning between 5-7am

Do your best to build up to the point where you can hold the form for at least 30 minutes

If you have any difficulty with standing, you are welcome to modify the form and taking a seated position

It is normal to feel challenged holding the posture, with either pains in your physical body and/or by experiencing uncomfortable emotions during your first few days of practice. Stick with it, this will shift after a few days of unbroken practice!

START OF WINTER

 

Seasonal Wisdom from one of my Qigong Teachers, Master Peng

On Friday, November 6th, the nineteenth phase of the Chinese seasonal calendar begins. This phase, Start of Winter (Lidong), starts at 6:14 PM EST as the sun crosses 225° Longitude (15° Scorpio).

Start of Winter is the first of the six seasonal phases that constitutes the season of winter.
If we create a correspondence between the four seasons and the four stages of life, then springtime correspond to birth and childhood, summer to adolescence and early adulthood, fall to maturity and midlife, and winter to elderhood. On November 6th  the year will officially become an “elder” as the Chinese seasonal clock crosses over the three-quarter point of its yearly circuit and we can glean the meaning of winter in concrete terms by meditating on elderhood.

What is an elder? You might picture an eighty-two-year-old, white-haired patriarch dispensing wisdom in a traditional Chinese family. Wisdom emerges as an attribute of elderhood for an obvious reason: The longer you live, the more experience you gather and the less likely you are to repeat mistakes you’ve already made. Relative to those younger and less-experienced than yourself, you are a fountain of wisdom. Accordingly, winter is the oldest and wisest part of the year. 

As winter unfolds over the next three months, you will have the opportunity to develop insights by reflecting back on the experience of the last nine months and to use those insights to guide yourself and others towards the realization of your deepest goals.

With that notion in mind, let us examine the meaning of Start of Winter. The first stage of any season establishes a new energy that will unfold over the rest of the season. So, what kind of energy should we aim to establish during Start of Winter? 

Often, when we cross the last quarter of a cycle, we experience an automatic surge of energy, a second wind that gets us to the finish line. “Three-quarters of the way” implies that we are down to the home stretch. We can sense the end of the journey and reinvigorate. That feeling boosts our kidneys and stimulates the production of adrenaline. The theme of this seasonal cycle is the renewal of energy. 

Let’s connect the dots between the themes of wisdom (winter) and the renewal of energy (Start of Winter). There is a saying that goes, “There are two ways to get rich. The first is to make more money. The second is to need fewer things.” Wisdom can help us discriminate between what is truly essential to our well-being and what isn’t. One way to generate additional energy is by “needing less” and wisely discarding what is unnecessary.

During this seasonal cycle, you are encouraged to lighten your load. Maybe you’ve been holding on to a dream or a relationship that you’ve outgrown. Now is the time to surrender attachments to heavy burdens. Hold on to what really matters and let go of any negative energies that no longer serve you and are holding you back. As you release the heavy baggage that you have been lugging around, you’ll feel lighter and more energized. That extra energy will help you push ahead and realize your goals before the year ends.

The Start of Winter seasonal cycle lasts until Minor Snow, the second phase of winter, Nov. 21.

FROST DESCENT

A Seasonal Message from my teacher, Master Peng
Tom Pasley, Keys for Healing
tpasley@massagetherapy.com

On Thursday, October 22nd, the eighteenth phase of the Chinese seasonal calendar begins. Frost Descent represents the sixth and final stage of autumn in the Chinese seasonal calendar. By the time we reach the sixth stage of any season we start to see dramatic shifts manifesting in nature, and by aligning our attitudes and behaviors to coincide with these changes we can resonate harmoniously with this seasonal flow.

Throughout the first five cycles of autumn the downward slide of temperature gathered momentum. As we enter Frost Descent the temperature drops quickly and mercilessly. As the final traces of autumnal warmth falls away, the way is paved for the weather to march triumphantly onward and unhindered towards winter. The morning frost encountered over the next two weeks is a preview of things to come.

The theme associated with this seasonal cycle is the penetrating power of cold. Animals have fur to protect their internal organs from the onslaught of the cold weather and the birds that can’t tolerate the sting of winter migrate south to warmer climates. Since spending the winter in Florida is not an option for most of us, we need to develop strategies to insulate our internal organs from the Cold Qi that can damage them.

One simple strategy is to realize that summer is long gone. Dress appropriately. Switch from cotton fabrics to wool ones. Don’t wear skimpy cotton T-shirts or short skirts outdoors. Minimize the exposure of your bare skin. Cold Qi likes to penetrate the body through the soles of the feet. So, protect yourself by wearing wool socks. That tactic alone is worth a dozen flu shots. 

Besides warm clothes, nourish your body with warm porridges and teas. Avoid cold and icy drinks. I like to drink warm, homemade nut milk sweetened with dates before venturing out into the cold. We make it fresh at home daily using a soy milk maker. And throughout the day I drink tea or sip warm water with lemon and I avoid cold drinks of any kind. 

Whenever I venture outdoors, I wear at least one layer of wool or cashmere and a wind resistant outer shell to insulate myself from the cold. That's my "fur." The combination of the warmth of the liquids inside my body and the warmth of my clothes on the outside of it keeps my internal organs protected and happy.

Meditation is another effective strategy to insulate the body from the cold. Here is a simple technique you can apply over the next six months to generate internal heat. Begin by rubbing your ears back and forth vigorously for thirty seconds. This action warms up and strengthens the kidneys, the root of vitality. Then inhale strongly (breathing through your nose) from the perineum, up the spine, and to the top of your head. Then exhale strongly (also through the nose) down the front of your body and back down to your perineum. Repeat this breathing sequence nine times. 
When you are finished, visualize a fire glowing inside your belly. Feed the fire wooden logs and watch it grow into a warming blaze. Allow the warmth to radiate into your internal organs. Keep this internal fire burning over the next six months. When the fire diminishes, rub your ears and repeat the breathing sequence until the flame glows brightly once more. 

 Frost Descent lasts fifteen days until the Start of Winter begins. Until then, keep your toes and kidneys toasty and your belly fire warm.

PROTECT YOUR HEALTH THIS FALL

Greetings from my teacher, Master Peng

October 7 begins Cold Dew, the fifth of the six stages of the fall season. By the time we enter the fifth stage of any season, the qualities associated with that season are peaking. The Chinese name for this seasonal cycle is Hanlu.“Han” means cold and “lu” means dew.

We have reached the stage of late autumn when we transition from cool to cold as attested by the chilly early morning dew. 

There is a popular saying in Guangdong province, “Three mornings after the day of Cold Dew, bridges are needed to cross the river.”  In early autumn the ground is still warm like a stovetop that was recently turned off. But gradually, as the temperature drops, the autumn chill penetrates the earth. During Cold Dew and for the next six months, the ground will be too cold to walk on barefoot comfortably.

 

In Chinese culture we refer to Cold Qi as Han Qi. During Cold Dew, Han Qi becomes prevalent and if you don’t take precautions, you’ll become increasingly susceptible to catching a cold. During early autumn, while the ground is still warm, you can still get away with wearing t-shirts and lightweight summer clothes. But Cold Dew signals that the time has come to switch from cotton to wool.

 

C7, the vertebra at the base of the neck, is especially vulnerable to an invasion of Han Qi. If you are outdoors and feel cold air penetrating your neck, rub the vertebra vigorously until it feels hot. This is the simplest cold remedy. If you don’t catch the Han Qi right away it will push further internally and could eventually spread to your lungs. If your lungs feel the cold energy invading, take a hot shower and point the stream of water directly on C7 for five to ten minutes. The hot water “neutralizes” the Cold Qi. Then get some sleep to let your Qi energies rebalance internally.

This is also the time to avoid air conditioning. Concentrated blasts of cold air during this season will weaken your internal organs. Additionally, don’t eat cold foods or put ice in your drinks. Instead, hydrate with soup, warm water, or tea. Sipping warm liquids throughout the day helps ensure a cold-free season. Your internal organs will thank you for taking good care of them.

Happy Qi, everyone, stay well!!

Tom Pasley, Keys for healing

tpasley@massagetherapy.com

https://keysforhealing.abmp.com/

5 EASY STEPS TO A BETTER LIFE

1. Get enough sleep. Often prioritizing 8 hours a night. It's surprising to me how undervalued sleep is. But if you wake up rested, everything that comes next is easier.
2. Wake up early. Follow the advice of Ben Franklin, who was a big proponent of "early to bed, early to rise." If you want to get in the habit of early rising, raise the shades in your bedroom, and let the natural light wake you with the sun.
3. Exercise. You have to be physically healthy to be mentally healthy and strong. Starting your day with exercise is a great way to get there.
4. Spend time with loved ones. This doesn't require much explanation. The more time you spend with the ones you love, the better off you both are, especially if you can manage to carve out time in the morning to do it.
5. Go outside. Fresh air and wide open skies can do wonders to open up your mind to a successful day. You'd be surprised what interesting thoughts can emerge when the rest of the world is quiet.

Hello Everyone - I want to share a letter I received from my teacher, Master Zhongxian Wu. I also encourage those of you who wish to deepen your Qigong practice to visit his website https://chinesewisdomtraditions.com/, and invest in the wisdom he shares in his books. Here is his letter: Dear Qi-friends, Warm greetings to you all from Sweden. Time is moving both quickly and slowly these days, and it is hard to believe summer season is starting again, on May 5, 2020. We have been having a typical Swedish spring, with several weeks of warm and sun, followed by a few days of snow and hail. This kind of unstable weather pattern will continue into the summer months.

Slowing down Like many of you, I have had to cancel all of my traveling, from late February and extending (so far) in to the fall. During this very uncertain time in the world, I have been focusing on enjoying time with my family. We are able to take long walks each day in the surrounding nature.

Unstable summer energy The energetic influence on this summer will be excess Fire. My greatest wish is that this strong Fire will burn off the coronavirus and the world will find a new balance soon. Unfortunately, I am sure this is just wishful thinking on my part. My cosmological analysis indicates that this excess Fire will create hot weather interspersed with days of sudden temperature drops throughout the summer. This instability, seen especially after May 20th, could prove to be very challenging to those who already have weak functioning of lungs, kidneys, and/or heart.

Free resources to support your daily Qigong practice Previously shared During this pandemic chapter of our lives, standing Tiger Talisman form and Ride the Wind Qin music sound Qigong will continue to support you in your daily cultivation practice. Also, thank you to all who have emailed me your feedback about working with these traditional medicines!

New I have just finished adding a very uplifting classical Qigong practice, YaoGong 藥功, to the second edition of my book, Vital Breath of the Dao (to be released late 2020 or early 2021). I would like to share some of this practice here with you now, before the book is published:

YaoGong 藥功 – Finding the Panacea  Your body is like a musical instrument that is made of the Five Qi-strings. Practicing a Qigong form is like playing a song with your body-instrument. In my tradition, we always start our practice by tuning the Five Qi-strings - our  body's "tuning keys" - our Five Qi-needles.

The Practice: Please stand with your feet together and imagine you are a new sprout, shooting forth from the ground. Relax your eyelids to bring your eyesight within. Look within. Listen within.

Pine tree sprouts photo credit

Tuning the Fire Qi-string:  Straighten your neck and head as though you are being pulled up towards heaven by the hairs on top of your head. The hair on top of your head is your Fire Qi-needle. Tuning the Earth Qi-string: Lift the Earth Qi-needle, the tip of your tongue, and gently touch it to the tooth ridge behind your upper teeth. Tuning the Metal Qi-string: Tuck in your lower belly and lift your perineum, the Metal Qi-needle. Tuning the Water Qi-string: Keep your teeth together, the Water Qi-needle,  and keep your mouth closed. Tuning the Wood Qi-string: The Wood Qi-needle includes all the nails of your toes and fingertips. Grab the floor with all of your toes while allowing your harms to hang down naturally, with your palms open and fingers straight. Feel your fingertips penetrating into the center of the earth.

Next, please turn your arms slowly about 180 degrees. Raise your hands from both sides till your arms form a V-shape, like lotus petals. With your palms facing each other, feel your fingertips touching heaven. Imagine you are a new sprout growing into a giant tree. Hold this posture as long as you can. Focus on your breath.

When you can not hold the position any longer, gradually bring your hands down to the front of your belly. Your palms are facing your belly, your thumbs and index fingers gently touching. Hold this posture for a few minutes and continue looking and listening within. Observe your breath through your heart.

In the spirit of peace and healing, Master Zhongxian Wu

Drive yourself un-crazy.

Hello everyone, hope you are doing well.

We are living in a crazy, history making time. I want to share a letter I received from a friend. I thought it might help make these long and difficult days more enjoyable.

Hey Tom,

I don't know about you, but I'm starting to feel a little stir crazy.

When you're not allowed to leave your home except to pick up groceries, just the idea of leaving – for any reason or no reason at all is awfully appealing.

So in this age of social distancing, isolation and "stay at home" suggestions, I have a suggestion of my own: take a drive.

Unless your state prohibits travel, you're not breaking any rules. If it's just you and the road (or a co-pilot you'd have at home anyway) it's perfectly safe to hop in your car and head out.

And believe me, it can be a lifesaver getting off the couch.

So that's what Karen and I decided to do. With no agenda, no place to go, we packed up a lunch, put Ellie in the back, got in the car and took off.

For a few hours, we drove around Florida, making sure to stick to the backroads and just drive. Heck, we didn't even know where we were going or how long we'd be gone.

And that was half the fun.

I have to tell you, it took me back.

I can remember when I was a teenager... Me and "the boys" would climb into my best friend's sedan and just cruise around, tunes blaring, windows down, talking and enjoying the rush of being out and about, with (as the song goes) "no particular place to go."

I found there were very few cars on the roads, as most people are homebound. And while long commutes are connected to stress, depression, anxiety and tension, ambling around in your car simply because you want to can provide the opposite feelings.

It makes you feel pretty good. Ellie had her head out the window, taking in the fresh air, and giving her sniffer a real workout.

The car used to be seen as an escape. And in this day and age, it can be that again.

It brings back that feeling of freedom. Of fun. Of adventure.

And it can help you come up with a list of places to go when the time returns to stop at each one and get to know your surroundings again.

Even if you've lived in the same place for a good long while.

What can be even better? Going at it alone sometimes.

Now I love my wife, but when you're alone and driving, you think. Really think.

You imagine. You sing along to the music. And you put literal (and unconscious) miles between you and whatever's bothering you.

A drive can be an escape. One we can all use right now.

Believe me, regardless of where you go in reality, it will take you to a new place. You may become a different person once you get home, if only for a little while.

It might be just what you need right now.

Stay safe out there.

God Bless,

Jeff Reagan

Editor, Patriot Health Alliance