Stopping the story means dropping the duality between the person doing the qigong and the inner critic assessing and offering a steady stream of commentary on the practice.

“Oh! Very good! Look how smooth that was!” or conversely, “What are you doing? You’re stiff as a board. You call that tai chi?”

Instead, we only observe without judgement. This is not to say we ignore errors. But we need not judge them.

We can notice our movements as facts of action. Arm too high? This is not a problem. When we can directly experience the arm too high ourselves, then we can see it and begin to correct the action without recriminations. 

When we can let go of the duality, let go of the chatter connected to observation, we can unite the two, acter and commentator into one; a fluid being who moves.

Sometimes, we try too hard at nearly everything and anything? DO you do this sometimes? I know I do.

When you practice qigong or tai chi, smile. Everything becomes easier then. Trying very hard falls away and there is only doing and enjoying.

How wonderful to be together practicing!

Breathe!

Smile!

Related articles

• NEW! 8-week Intro to Qigong and Tai Chi (calmchicago.org)
• 18-Form Qigong Posture Names (calmchicago.org)
• Tai Chi Exercises Suitable for Arthritis (dominicspoweryoga.com)
• Beginner’s advice on finding the right tai chi class for your lifestyle (dahnyogataichi.com)

Related articles

• Mindfulness meditation may relieve chronic inflammation (scienceblog.com)
• Mindfulness meditation may relieve chronic inflammation (medicalxpress.com)

English: Heart diagram with labels in English. Blue components indicate de-oxygenated blood pathways and red components indicate oxygenated blood pathways. http://www.niaaa.nih.gov/Resources/GraphicsGallery/CardiovascularSystem/DiagramofHeart.htm http://www.rbch.nhs.uk/images/dorset_health_centre/heart_diagram.jpg http://www.nhlbi.nih.gov/health/dci/images/heart_interior.gif (Photo credit: Wikipedia)

When we sit in meditation and attend to the physical sensations or feelings of the body, we can observe not only relatively exterior sensations like those of the skin or superficial muscles, but we can in our stillness become deeply aware of the function of the organs. One of the easiest to begin to get a feel for is the heart. As become quieter and quieter, we can actually feel the heart beating deep within. When we can understand how the heart functions, very clearly, we can become so sensitive in our ability to feel it, that we could detect any troubles long before stronger, painful sensations might send us to a doctor. Meditation is good preventative medicine!

Related articles

• The Number One Secret for a Happy Life (calmchicago.org)

I know, right? Discipline? You gotta be kidding.

No. I’m not.

Isn’t discipline stressful? (No again!)

Earlier I asked you all, “how many of you feel stressed?” So, we have to imagine the virtual show of hands. Usually, when I ask this question in a room full of people, everyone raises a hand and several people raise two. Okay. This is not a problem.

So, if we can reduce, remove, eliminate stress, imagine how happy all of us could be.

See it.

Seem impossible? Not at all.

Whether we are talking meditation or making a living; working out or anything that we want to accomplish, changing behavior from not useful to useful; wanting to stop feeling sad, angry, depressed, whatever – discipline is the number one way we get there.

Discipline is what gets our butt out of bed in the morning to meditate. It can be a challenge in the beginning but very quickly, that discipline of getting up and practicing becomes it’s own reward. How? Because when we do it instead of just talking about it, we FEEL DIFFERENT! We feel better, more calm, focused. The brain in our heads actually changes in all kinds of positive ways. Those neurons up there with habits maybe for laziness, hitting the snooze button, begin to fire together in new patterns. And those that fire together, wire together. The whole beautiful thing is self-reinforcing.

Soon, we can’t imagine hitting the snooze button. Because through discipline, we begin to experience for ourselves, by eliminating all the picking and choosing, “should I get up now? I don’t know….it’s cloudy today. Maybe I’ll stay in bed awhile…” and so on…. that sticking to a routine for doing things which are beneficial does a mind and body good. We don’t have to wonder about it because we can see it/feel it/experience it for ourselves.

So, I challenge you. I implore you. I encourage you… Pick a day within the next 7 days and start. Write it in your calendar or iThingie or device. Decide to be determined about meditating every day at the same time. I like first thing in the morning because it changes the whole day. Write down the time you will practice and for how long. Stick to it as if that moment you picked for paying attention really matters, because as Jon Kabat-Zinn says, “you know, because it really does.”

Try starting with 15 minutes. Just sit and breath. When the mind wanders, notice, maybe label it, “thinking thinking thinking,” and gently return your full awareness to the physical sensations of breathing. Maybe notice the feelings as the air comes and goes in and out of the nose. Maybe feel the belly rise and fall. Whatever. No need to judge anything. Just be. Just breathe.

Then, be disciplined and do it again tomorrow. Do it every day for a month. Tell people who will support you in your pursuit of a peaceful, happy heart and mind. They can encourage you. They might even want to do it with you. How cool is that? (Very!)

Check in here and let me know how it’s going. What do you encounter? What questions do you have?

If you feel like you need a little support, come on in and we can help. It’s nice to sit together in a group. I like knowing that later, when we are all back at home, that intention for practice is out there. That others are trying too.

You can get your happiness, one mindful breath at a time.

Thank you so much for stopping by. I hope you might find this useful.

According to Professor Mark Williams (2011), Oxford University “Mindfulness is a translation of a word that simply means awareness. It’s a direct, intuitive knowing of what you are doing while you are doing it. It’s knowing what’s going on inside your mind and body, and what’s going on in the outside world as well.

Most of the time our attention is not where we intended it to be. Our attention is hijacked by our thoughts and emotions, by our concerns, by our worries for the future, and our regrets and memories of the past. Mindful awareness is about learning to pay attention, in the present moment, and without judgement. It’s like training a muscle – training attention to be where you want it to be. This reduces our tendency to work on autopilot, allowing us to us choose how we respond & react.” 

Interest in mindfulness has been growing steadily in recent years. There are now thousands of research studies into the uses of mindfulness, and professionals are using mindfulness in Boardrooms, Schools, Prisons, Court rooms and hospitals across the world.  Mindfulnet.org  is an independent mindfulness website that aims to provide  “everything you need to know about mindfulness in one place”.  

Moment by moment, non-judgemental awareness and  These benefits include an increase in the body’s immune system’s ability to ward off disease, a shift from a disposition towards right prefrontal cortex, associated with anxiety, depression, and aversion, to the left prefrontal cortex, associated with happiness, flow, and enjoyment. Other benefits include a different and less invasive way of healing patients with chronic pain related illnesses, a reduction in debilitating stress and the hormones that come along with it,(such as cortisol,) and an improvement in one’s overall happiness and well-being in life.

Kristoffer’s Cafe and Bakery in Pilsen, is teaming up with Calm Chicago: mind & body center to help feed your body and your spirit.

Enjoy 10% off at Kristoffer’s when you take a soothing stress-reducing mind/body class at Calm Chicago. When you order delicious drinks and food at Kristoffer’s, you’ll also get 10% off a class at Calm Chicago. 

Next class at Calm Chicago starts Thursday, March 7. Visit calmchicago.org for details and to register today. Please present your receipt to get the deal! Expires March 7. — at Calm Chicago: Tai Chi, Qigong & Meditation.

1. Lifting arms through water
2. Opening the chest
3. Painting a rainbow across the sky
4. Separating clouds/taiji closing
5. Backwards monkey
6. Rowing the boat
7. Carrying the ball up to the sky
8. Gazing at the moon
9. Pushing palm, turning the the waist
10. Wave hands like white clouds
11. Scooping up the sea and gazing to the horizon
12. Pushing the waves
13. Dove spreads it’s wings
14. Punching in horse stance
15. Butterfly dries it’s wings
16. Turning wheel round and round
17. Bouncing the ball, softy, softly
18. Settling and balancing to close

It can be very helpful to know the names of each posture. One reason is that it make it easier to ask your teacher questions about the posture. For example, you can ask your teacher about, “White Crane Spreads It’s Wings,” instead of hoping that your teacher will know which posture you mean when you move your arms about in some not clearly definable way.

Another benefit, is that it helps you remember the forms, becoming like a sort of muscle memory nemonic.  Knowing the name, moving the body, remembering and feeling your way become one integrated process.

So, above is my list. Please know that I have played some with the names. Since they arte translated by others from Chinese, I have tried to make them simple, memorable and sensible. They are only my take on it. You may have different and even better ideas. Love to hear them.

I hope you can enjoy learning these postures somewhere. If you are in Chicago, maybe come give Calm Chicago a visit. We are the only qigong, tai chi center on the near south side; convenient for South Loop, UIC, Chinatown and Pilsen residents. We have an 8-week Intro Class starting the first Thursday in March. Hope you can  join us.

Till next time, practice well. Enjoy the journey.

Reblogged from Little Village Buddhist Meditation Center (Centro de Meditación Budista):

Sunday, March 10, the center is hosting a retreat for beginning meditators, though of course, everyone is welcome. No prior experience is necessary for this retreat. Gentle, easy introduction. We hope you can join us and begin to find your true inner peace one breath at a time

8am- 12noon
Per- registration required. $30 register via our email or call Hillary 312-714-4563…

Read more… 58 more words

Wondering just how many more days of mind numbing cold one simply must endure?

Well, just for you, I’m opening a new qigong/tai chi Intro class here at Calm Chicago!

WHAT: 8-WEEK INTRO TO QIGONG AND TAI CHI

WHEN: EVERY THURSDAY EVENING IN MARCH AND APRIL 6-7 pm (The first class meets March 7)

WHERE: 1839 S HALSTED

HOW MUCH: $80 (cash, check or cc)

SIGN ME UP! Pre-registration is required. Class size limited, so reserve your spot now!

Come learn what thousands around the world know. Tai chi and qigong is good medicine for body, mind and heart! You will learn 2 postures a week from the 18-form qigong (shi ba shi) and some Yang tai chi basics. Just enough to help you warm up and de-stress and get ready for spring. So come on in and leave all that stress at the door, build up your immune system with these smooth and flowing mind/body exercise. No prior experience needed at all. Just bring yourself in your ordinary clothes and get ready to smile. Ladies if you wear heels to work, just bring a pair of sneakers or any other soft-soled shoe to wear.

Tai Chi is more fun in a group! But don’t worry we’ll meet indoors!

http://www.arcchicago.org/teachers.html?trainer_id=100000008