What About Your Third Lung?

And what is Skin Breathing Meditative Guided Imagery Chi Kung?

In traditional Chinese medicine/health arts, the skin of our bodies, e.g., the epidermis, is traditionally viewed as the body’s third lung. With its porous nature, among other aspects, it is believed that the skin has an intrinsic affinity with our breath and lungs. From the view of TCM, the intrinsic/bioelectic energy, aka chi, qi, ki, pranha, has an intrinsic relationship with the skin, and is an aspect of the foundation of acupuncture theory. It is known that bioelectric current/energy flows throughout the body, inclusive of skin, at the cellular level and quantum levels, not just the central nervous system. Since ancient times, Taoists have set forth philosophy which views this electrical current as ‘dark energy’ – that which is most often not visible to the naked eye. Acupuncture and all of TCM are based first and foremost on Taoist philosophy, and through the practice of acupuncture and its many schools of thought, stimulation of acupoints on the body/skin (in proper timing with inhalations or exhalations) allows access to treatment of all parts of the body for health and healing purposes (both with local and distal applications). Meditation and meditative guided imagery are facets of, and can be employed as complements to, other aspects of the holistic practices of traditional Chinese medicine; they can additionally be health practices in and of themselves, e.g., for both treatment of maladies and for preventative medicine. Herein, my purpose is to share a traditional type of mindfulness meditation guided imagery chi kung known as Skin Breathing, or Third Lung Breathing. That said, it is important in the tenets of this tradition to set forth a much more basic preparatory form of guided imagery meditation, e.g., our foundational guided imagery – it’s name is coined in the form of a question…How Much Gratitude Do You Need to be Healthy?

The following foundational practice of mindfulness meditation guided imagery/visualization chi kung is traditionally employed as a precursor to the many other of types of traditional mindfulness meditation guided imagery chi kung taught and practiced in this Li-Jia tradition. As a foundation for our various types of meditative guided imagery practices, it is important to understand that this practice is quite helpful, and in plethora aspects necessary, for learning to practice and embrace all other types of guided imagery in this tradition – in fact that is a primary purpose thereof. Again, it is often utilized as an ancillary preparatory exercise, though it can be utilized as a significant form of guided imagery in and of itself:

How Much Gratitude Does One Need to be Healthy?

Herein, this guided imagery will be set forth for a standing position, but it can also be done in a sitting position – sitting on a chair/stool, or in a lotus sitting posture. Additionally, a majority of this practice can be done lying down, especially if one has physical limitations or as a treatment for insomnia.

Stand with one’s feet almost together (called a ‘humble stance’), and bend one’s knees comfortably. Put one’s tongue against the roof of one’s mouth (connecting the Governing and Central Vessels – congruent with acupuncture theory). Relax one’s face, shoulders, hands, and feet – it’s said, “if they’re relaxed, you’re relaxed.” If the congruent deep breathing is difficult with one’s tongue as such, it is best then not to do it with the tongue as such.

Realize that relaxation is a true skill – there is always room for improvement. Realize, we ALWAYS have some tenseness/stress, no matter how relaxed we are. Be so relaxed that one is barely standing – in what we coin as a Swaying Willow demeanor. Gently roll the spine above the waist, forward and backward. This demeanor is much like a willow tree swaying in a gentle wind. Breathe in, all the way forward and backward, and breathe out in between: This is considered to be our most basic chi kung.

Constantly adjust one’s vision so that one is looking just slightly above straight ahead, without focusing or staring: herein, one is endeavoring to play the part of a less and less blemished witness to one’s external environment – ideally without expectations…as if all is new to you, you know nothing (it isn’t genuinely possible to do this, but it is important to try). After a bit of time (as one chooses – but try not to hurry), continue with one’s eyes closed. Keep one’s eyes in their sockets as if one’s eyes are open and looking just slightly above straight ahead (don’t let one’s eyes droop or drop): herein, one is endeavoring to play the part of a less and less blemished witness to one’s internal environment, without expectations, fear, or discomfort.

Get the ‘engine’ of the (advance versus reverse) diaphragmatic/abdominal breathing going: Breathe in, push one’s abdomen out, breathe out, pull one’s abdomen in. Pretend that one’s lungs are in one’s abdomen. One of the greatest gifts one can allow oneself, is all-of-the-time diaphragmatic breathing – there is nothing more healthful. In practicing this breathing for five minutes twice daily, within 30 to 60 days most people will realize all-of-the-time diaphragmatic breathing, even when they are not mindfully making it happen. It greatly enhances circulation, and promotes the secretion of relaxing, pain killing hormones (empirically substantiated).

Be in a spirit of gratitude and true appreciation. Be all in the moment. A true appreciation of the miracle of the moment. Ask oneself, “How much gratitude does one need to be healthy?”

Try not to think, just witness one’s breathing, relaxation, and subtle movement. Again, endeavor to play the part of a less and less blemished witness. If a thought comes to one’s mind, embrace it, see it for what it is, try not to hang on to it, just let it go – put all of one’s attention in just what one is doing.

Mindfulness meditation is putting ALL of one’s attention into just one, two, or three aspects of what one is doing at any given time. It is next to impossible to be upset, anxious, worried, depressed, sad, or frustrated, if one is not thinking such thoughts, AND if one is in a spirit of gratitude and appreciation. This is a primary purpose of mindfulness meditation – it is the sword that cuts out internal dialogue and/or cyclical thinking – ideally all thought…BEING ‘light’. Thoughts are often ‘heavy’. It is learning to come closer and closer to actually emptying one’s mind of thought (as a tool) – while it will never be perfect, it is important accordingly to try. One can’t fail unless one gives up or doesn’t try…trying is achieving.

Skin Breathing Guided Imagery/Third Lung Guided Imagery

In these arts this technique is traditionally considered a significant aspect of true health. It is considered to be a difficult guided imagery chi kung breathing technique and is initially next to impossible for beginners (until one has endeavored to realize the ability by way of substantial time & effort). It is commonly believed that it can take many years or even a lifetime of practicing meditative guided imagery to be able to do it in a fashion in which this technique becomes quite practical. In various traditions, it is among the ultimate goals of chi kung breathing. And this type of guided imagery can be performed with either the advance or reverse breathing.

In the traditional Chinese health arts, the skin is viewed as the third lung. Hence in this technique, when one breathes, one embraces the notion that one is breathing, drawing air and bioelectric energy (chi) in and out of every pore of one’s body. When done in full, it requires that one focuses one’s mind on every part of one’s epidermis at the same time. Upon inhalation, one imagines that air and bioelectric energy are drawn through every pore (after entering, the pores close). Upon exhalation, one imagines that the spent air and bioelectric energy are moved to the pores as they open and the spent air and bioelectric energy are released. In the beginning of this practice and over a necessary time, it is strongly suggested that practitioners begin with visualizing just one part of the body at a time, versus endeavoring to visualize the whole body at the same time. That said, the goal is to become skilled in visualizing the whole body as such.

As one is able to move one’s chi through one’s pores with inhalation and exhalation, it is said that the congruent sensation is not unlike “feeling the warmth of the sun during the cold winter”, and also, as one’s skill evolves, the feeling of the (strong enhanced) chi is much like a sweet and innocent sparkling spine-tingling/shivering most splendid (almost beyond words) sensation: it is of import to learn to better and better embrace and be able to prompt this feeling at will. Accordingly, it is said that nothing is more healthful, in combination with meditative witnessing, diaphragmatic breathing, and a spirit of gratitude and appreciation. Furthermore, warmth prompts one’s pores to unseal, enabling them to release and take in energy more readily. Chi kung first and foremost translated as ‘breathing in time with movement and/or effort’ and a primary and significant aspect in the practice of chi kung is in the utilization of the mind (yi) to guide the chi to the skin in order to invigorate one’s pores from within and even from without. When the pores are thusly invigorated, they amply unseal: this is an aspect of the visualization occurring during the inward breath. By the end of the inward breath, one’s pores have closed.

Upon having seriously practiced chi kung for awhile, a commonly accepted goal in these arts is to dramatically improve circulation of chi and blood and lymph throughout the entire body. According to the associated theory, skin breathing visualization enables one to employ the mind to unseal one’s pores & bring fresh life-giving chi and air inward in order to eliminate morbid deposits which have accumulated (with regard to the skin, but also the whole self). Also according to traditional theory, this technique is a significant measure toward the goal of expanding the chi externally (outside of oneself). It is said that if one realizes this level of mastery, then one “can lead one’s chi anywhere one’s mind wills it”. At this point, one will enjoy such a healthful level of chi circulation that one’s overall circulation will be become stronger and stronger as one more and more enjoys this skill: a pertinent notion is (additionally) handed down, e.g., the quality by which the chi flows is congruent with the blood and even the lymph – or “as the chi goes, so does the blood and even often the lymph”. This is a quintessential aspect of longevity and True Health, in accordance to these teachings.

When practicing skin breathing guided imagery, partially focus one’s attention/mind (yi) at the real tan tien (behind the navel): In this regard, witness one’s chi and form (physiology) as not unlike a sphere. With each inhalation, one’s mind directs fresh vibrant chi in through each pore of the skin & into the real tan tien, e.g., witnessing the sphere significantly contract into the real tan tien. Consecutively upon exhalation, one’s mind directs spent/stagnant chi in reverse (out through the pores). With experience, one will realize that the chi sphere progressively swells to envelope one’s full form (with its center behind the naval): as one breathes, the chi sphere congruently breathes. To put this more simply, when one imagines bringing fresh energy/air in through the pores, continue with directing this energy/air to the area just behind one’s naval (which is viewed as ‘stoking the real tan tien furnace’ – e.g., acupoint central vessel 8/CV8); when one exhales, direct the energy from this ‘furnace’ back to the skin and out the pores.

In traditional teachings, skin breathing visualization is viewed as a type of Fwu Chi Fah, e.g., Chi Manifesting Exercise. It is a particular path within the context of the Ling Bao Bi Fah, e.g., Inexpressible Wealth (to) Witnessing…(e.g., it can only be witnessed, not rationalized) and is an aspect of Playing the Part of the Less and Less Blemished Witness: It is in the sweet and innocent sparkling spine-tingling/shivering spirit of true appreciation of the miracle of the moment, more and more each moment. It is more and more in the benevolent spirit of Wu Wei, e.g., endeavoring to do the right thing for the right sake, without the need for selfish recognition or hidden agendas…a very much humble selfless glimpse of heaven…glimpses of a place, so-to-speak, without time, space, or distance…nothing to hide behind…all is known (without expectations, not rationalized, just better and better only witnessed).

It is significant that in beginning of the practice of this technique that one begins by a deep breath in, mindfully keeping the breath in for a bit – gradually allowing the breath out: As with all of the techniques set forth in this writing, the rise & fall of the abdomen must be slow & fluid, never jerky or all-at-once. This ability, in a fashion in which one is not ‘fooling oneself’, is absolutely necessary in realizing the ability to truly carry out/or best ‘be’ this technique. Keeping the breath in for a bit slows one down in various ways – assisting one greatly and as simple as it may sound, is an initial step in this practice. Once one has many years of practice, one will realize facility in prolonging the length of the inhalations and exhalations, enjoying Gui Shi (tortoise breath): Tortoises are known to have long lives, e.g., and according to traditional beliefs they enjoy an awareness of breathing through their pores as such. – – Dr. Glen Hepker

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What’s a Good Starter Sword?

In the traditions that I teach, coach, and practice, one’s initial (so-called) ‘sword’ is not one to put in the hand, it is that which assists one in meditatively clearing one’s mind of internal dialogue/thought – cutting it away, so-to-speak. Hence, guided imagery meditation of various types can be forms of the sword, being a precursor or strategic step toward actually learning to ’empty’ one’s mind of thought. That said, meditative guided imagery is also a practice in and of itself, whether using it as a step to emptying the mind or not: If one becomes skilled in these practices/arts, it doesn’t in any fashion mean that one shouldn’t continue to utilize guided imagery/visualization in their meditative practice.

It is also important in this tradition to realize and respect the well-meaning healthful philosophy/notion that, no matter how skilled one becomes, there is nothing perfect on this earth – there’s always room for improvement, no matter the skill level. Additionally, these skills, even with regular effort, can take years or decades to reach a significant level of mastery. Not to overstate it, though again in this tradition, the concept of True Mastery embraces the notion that there is always room for improvement, greater mastery/skill…this is considered to be among life’s greatest blessings, especially as we benevolently make the effort to feel gratitude as such, to truly appreciate it. It is in the spirit of doing the right thing for the right selfless sake.

Many people find it fairly improbable or even preposterous to truly empty their minds of thought at the outset, hence necessitating learning to utilize the ‘sword’ which makes it simpler to slow down, slower, slower…the ‘monkey mind’. Hence, eventually learning or coming close to, not thinking/emptying one’s mind, e.g., in Mandarin, traditionally known in these arts as the h’ou t’ou. There are many versions of the h’ou t’ou. As aforementioned, from the traditional perspective herein, most forms of guided imagery/visualization are forms of the sword or h’uo t’uo. In the traditions that I teach, we have over a dozen types of guided imagery that are handed-down, albeit the foundation of all of them is focusing on one’s breath: In said arts, the goal of any guided imagery practice is to be focused solely, ideally on the guided imagery/visualization, in the context of ‘nothing more, nothing less,’ in, of, and unto itself. Thus, that is what makes it like a sword. Having said that, a complementary practice for focusing on one’s breathing, is to simply think the word “innnnnnn” as one breathes in, and think the word “ouuuuuut” as one breathes out – being physiologically and psychologically conjunctive or in congruence. For some this may seem to make success simpler, for others, it may make it more difficult – as is common, one size doesn’t fit all.

Another way by which to describe it, is that it is meant to keep one’s mind from thinking about anything, curtailing the cyclical thoughts which most people have difficulty abbreviating. This cyclical thinking is also coined as the “monkey mind” – so it is of significant importance to learn to “repulse the monkey.” (The name being also utilized, in the same context, to describe a particular technique in tai chi chuan.) Once one has nurtured this tool, it can be utilized in stressful situations to promote calm and clear headedness. We also often coin this concept/practice as “witnessing,” or “playing the part of a less and less blemished witness.” Ideally, it is without expectations or preset patterns by which to view the world…objective insight, no opinion, just witnessing. Once again, it’ll never be succinctly perfect – but it is of great importance to try: As is set forth philosophically herein, “One will never fail unless one strops trying. Trying is achieving.”

Below is a broader associated synopsis set forth in this tradition:

This is a form of mindfulness meditation guided imagery/visualization chi kung.

Herein, this guided imagery will be set forth for a standing position, but it can also be done in a sitting position – sitting on a chair/stool, or in a lotus sitting posture.

This exercise is titled in the form of a question – How Much Gratitude Does One Need to be Healthy?

Stand with one’s feet almost together (called a ‘humble stance’), and bend one’s knees comfortably. Put one’s tongue against the roof of one’s mouth (connecting the Governing and Central Vessels – congruent with acupuncture theory – accordingly, this promotes homeostasis, e.g., a healthful balance in the central nervous system). Relax one’s face, shoulders, hands, and feet – it’s said, “if they’re relaxed, you’re relaxed.”

Realize that relaxation is a true skill – there is always room for improvement. Realize, we ALWAYS have some stress, no matter how relaxed we are: try to shake it off – be so relaxed that one is barely standing – in what we coin as a Swaying Willow demeanor. Gently roll the spine above the waist, forward and backward. This demeanor is much like a willow tree swaying in a gentle wind. Breathe in, all the way forward and back, and breathe out in between.

Constantly adjust one’s vision so that one is looking just slightly above straight ahead, without focusing or staring: herein, one is endeavoring to play the part of a less and less blemished witness to one’s external environment – ideally without expectations…as if all is new to you, you know nothing (it isn’t genuinely possible to do this, but it is important to try). After a bit of time (as one chooses – but try not to hurry), continue with one’s eyes closed. Keep one’s eyes in their sockets as if one’s eyes are open and looking just slightly above straight ahead (don’t let one’s eyes droop or drop): herein, one is endeavoring to play the part of a less and less blemished witness to one’s internal environment, without fear or discomfort.

Get the ‘engine’ of the (advance versus reverse) diaphragmatic/abdominal breathing going: Breathe in, push one’s abdomen out, breathe out, pull one’s abdomen in. Pretend that one’s lungs are in one’s abdomen. One of the greatest gifts one can allow oneself, is all-of-the-time diaphragmatic breathing – there is nothing more healthful. In practicing this breathing for five minutes twice daily, within 30 to 60 days most people will realize all-of-the-time diaphragmatic breathing. It greatly enhances circulation, and promotes the secretion of relaxing, pain killing hormones (empirically substantiated).

Be in a spirit of gratitude and true appreciation, not thinking about it, just ‘being it’ – be all in the moment – a true appreciation of the miracle of the moment.

Try not to think, just witness one’s breathing, relaxation, and subtle movement. Again, endeavor to play the part of a less and less blemished witness. If a thought comes to one’s mind, embrace it, see it for what it is, try not to hang on to it, just let it go – put all of one’s attention in just what one is doing.

Mindfulness meditation is putting ALL of one’s attention into just one, two, or three aspects of what one is doing at any given time. It is next to impossible to be upset, anxious, worried, depressed, sad, or frustrated, if one is not thinking such thoughts. This is a primary purpose of mindfulness meditation – it is the sword that cuts out internal dialogue and/or cyclical thinking – ideally all thought…BEING ‘light’. Thoughts/internal dialogue are often ‘heavy’. – Instructor Glen Hepker

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How important is having the right keys?

The ‘keys’ set forth in the outline below are meant to be true gauges in vitally assisting one in making healthful decisions (in working strategically toward True Health of the mind, body, and spirit), and in understanding healthful classical philosophical writings such as the Tao Te Ching, Chuang Tzu, I Ching, the Analects of Confucius, and the Sutras. These Keys are most specifically and benevolently set forth in the Tao Chan/Ming Chia traditions (Ming Chia = the Bright Beautiful School of Thought). Over millennia Tao Chan/Ming Chia have benevolently embraced the amalgamation of philosophical Taoism (Tao Chia versus Tao Chiao), philosophical Confucianism, and philosophical Buddhism.

All of the Keys fall under the primary heading of Wu Wei, e.g., Acting Without Acting…

“It is endeavoring to do the right thing for the right sake without the need for selfish recognition or hidden agendas”

In short, “The right thing for the right selfless sake”

“The Same Boat Theory

The notion that ‘we are all in the same common boat MUCH more than we think and act’”

“The primary fault of humankind is the notion that you are there and I am here”

Endeavor to embrace “dignity (healthful dignity), decency, goodness, and grace in our interactions and spirit…figuring out how to truly mean it, no matter what”

Healthful diplomacy at all levels of interaction – family, friends, in society, and other lands – AND benevolently inclusive of being a more and more and more healthful conduit/diplomat between Heaven (and the heavens) and Earth

“The True Responsibility of Making the World a Better Place”

The notion that “the world would be a much better and different place if more and more of us take true responsibility for our own health and well-being”

In short, “True Health through True Responsibility”

With True Responsibility comes True Freedom…yin to yang and yang to yin – with True Freedom comes True Responsibility

“True self-defense is self-defense against our own weaknesses and bad habits.” (In most cases we aren’t defeated, we defeat ourselves.)

“Learning to Play the Part of a Less and Less Blemished Witness”

Through meditation and guided imagery (embracing true effort), we can learn to objectively witness the truth, versus utilizing opinion, inclusive of selfish self-serving agendas

Being living loving witness, congruent with objective insight – greater and greater objectivity (more and more without opinion, again just witnessing)

Again, in this spirit we can learn to better and better and better, glimpse absolute truth

“True Appreciation and Gratitude”

Witnessing the truth – that we so often take for granted the nearly infinite blessings which we live with or have been bestowed upon us…right down to the air that we breathe…the ability to breathe it

The most basic of blessings are no less blessings/miracles, just because they are so common

Learning to appreciate even another of our most splendid of blessings…the miracle of moment, more and more and more each moment – “true appreciation of the miracle of the moment” (the more we do so, the more we witness that our daily trials and tribulations are of less consequence)

There is nothing perfect on this earth, but we can humbly work toward emulating perfection and catch objective insight/glimpses of what it is like in Heaven (Perfection)

“There is a place where, wherever you are there, whatever you are doing…no matter what, in any given moment, there should be nowhere you would rather be. It is where you are right now – and you have the ability to so deeply and artfully appreciate your life and its living…to connect one healthful insight to the next, and make them all one…learning to witness this already-existing truth.”

“Endeavor to Avoid Preference for the Sake of Preference”

This notion illustrates the unhealthful silliness of having preferences for their own sake – value of preferences should be gauged by whether or not they are (truly) healthful and make the world a better place versus tearing it down

“If there is a Heaven, a key to the universe, even a sixth sense, they are rooted in…True Honesty, promoting of True Happiness and True Freedom…most importantly, nothing to hide behind.”

“In the wilderness of our existence…a place of budding flowers about, about to unwrap in a showing of perfect appreciation for all to thrive upon, we are the flowers which can blossom again and again in each season of our deeper and deeper insights…all connected…each better and more healthful than before.

It is not unlike Heaven…and it can become Heaven, with enough insight and appreciation. It takes quite a few sparks, glimpses – sweet and innocent sparkling spine-tingling moments…as a way-of-life which becomes more and more purposeful…more and more without time or space or distance. More and more there is less and less to hide behind.”

“True Effort (and the spirit/demeanor thereof)”

“Treating life as a living loving art form”

“Through True Effort the Way becomes clear”

“The significance of ‘doing it until in works…working at it…working at it, until nothing short of success is enjoyed” (accordingly, “one never fails unless one quits trying”)

“Therein outgrowing one’s desire for blaming, complaining, and excuses”

“Embracing change”

Inclusive of healthful change and often fear of change outside of one’s control (accordingly, change is constant – we make the world a much better place by not running from it)

“Supporting others in their healthful effort/healthful change”

Selflessly doing so

“Embracing one’s comfort and discomfort equally”

“Learning to better and better avoid the need for immediate gratification”

Learning to embrace one’s blind dislike of, and with facts and practices which are, if followed, truly rooted in substantive healthfulness

“Learning to better and better avoid plateaus of unhealthful and/or unrealistic contentment, (seemingly) relief from facing change”

The Way…

“The way that can be told is not the eternal way…the way that can be told is the mother of all (material and tangible) things (which can separate us)”

“The Way manifests in the madman screaming…’If the stars are not words, then stop calling them stars’”

“There is a love inclusive of, but much more than friendship, family, or romantic love”

“True Forgiveness”

“It is likely that most often we all have made the same mistakes that we see others make”

“Within each of us, the wars and famines of our spirits are reflected back and forth between us and the greater world” – again yin to yang and yang to yin, to almost infinity

“The Three Portents (harbinger of all bad tidings)

Hate

Greed

Ignorance”

Embrace the Five Virtues

Healthful Respect

Healthful Loyalty

Healthful Humility

True Honor

True Integrity

– – Dr. Glen Hepker (quotations are from A Glimpse of Heaven: The Philosophy of True Health (2011)

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Dancing With Light and Lightness…

Spiritual Bath Guided Imagery

When practicing any of the various forms of guided imagery chi kung in this specific tradition (Ming Chia/The Bright Beautiful School of Thought) we generally begin by utilizing our most fundamental guided imagery, e.g., (titled in the form of a question) How Much Gratitude Does One Need to be Healthy? This is a traditional type of guided imagery on its own, though it is also done as a preparatory exercise in order to assist one in gathering a proper spirit with which to perform more complicated types of guided imagery that we practice and teach – in this case as set forth further below, e.g., Spiritual Bath Guided Imagery. This initial preparatory guided imagery is meant to ‘slow us down’ and down and down, prompting us to gather better and better objective insight, to be a less and less blemished witness, and hence becoming a better and better conduit/diplomat between Heaven (or, if one prefers, the ‘heavens’) and Earth.

Herein, this guided imagery will be set forth for a standing position, but it can also be done in a sitting position – sitting on a chair/stool or in a lotus sitting posture.

Stand with one’s feet almost together (called a ‘humble stance’), and bend one’s knees comfortably. Put one’s tongue against the roof of one’s mouth (connecting the Governing and Central Vessels – congruent with acupuncture theory). Relax one’s face, shoulders, hands, and feet – it’s said, “if they’re relaxed, you’re relaxed.”

Realize that relaxation is a true skill – there is always room for improvement. Realize, we ALWAYS have some stress, no matter how relaxed we are. Be so relaxed that one is barely standing – in what we coin as a Swaying Willow demeanor. Gently roll the spine above the waist, forward and backward. This demeanor is much like a willow tree swaying in a gentle wind. Breathe in, all the way forward and backward, and breathe out in between.

Constantly adjust one’s vision so that one is looking just slightly above straight ahead, without focusing or staring: herein, one is endeavoring to play the part of a less and less blemished witness to one’s external environment – ideally without expectations…as if all is new to you, you know nothing (it isn’t genuinely possible to do this, but it is important to try). After a bit of time (as one chooses – but try not to hurry), continue with one’s eyes closed. Keep one’s eyes in their sockets as if one’s eyes are open and looking just slightly above straight ahead (don’t let one’s eyes droop or drop): herein, one is endeavoring to play the part of a less and less blemished witness to one’s internal environment, without fear or discomfort.

Get the ‘engine’ of the (advance versus reverse) diaphragmatic/abdominal breathing going: Breathe in, push one’s abdomen out, breathe out, pull one’s abdomen in. Pretend that one’s lungs are in one’s abdomen. One of the greatest gifts one can allow oneself, is all-of-the-time diaphragmatic breathing – there is nothing more healthful. In practicing this breathing for five minutes twice daily, within 30 to 60 days most people will realize all-of-the-time diaphragmatic breathing. It greatly enhances circulation, and promotes the secretion of relaxing, pain killing hormones (empirically substantiated).

Be in a spirit of gratitude and true appreciation. Be all in the moment. A true appreciation of the miracle of the moment. Ask oneself, “How much gratitude does one need to be healthy?”

Try not to think, just witness one’s breathing, relaxation, and subtle movement – all of the above, or just one at a time. In this tradition, the MOST basic of all of our types of guided imagery is simply focusing solely on one’s breathing. Again, endeavor to play the part of a less and less blemished witness. If a thought comes to one’s mind, embrace it, see it for what it is, try not to hang on to it, just let it go – put all of one’s attention in just what one is doing.

Mindfulness meditation is putting ALL of one’s attention into just one, two, or three aspects of what one is doing at any given time. It is next to impossible to be upset, anxious, worried, depressed, sad, or frustrated, if one is not thinking such thoughts. This is a primary purpose of mindfulness meditation – it is the sword (H’ou T’ou) that cuts out internal dialogue and/or cyclical thinking – ideally all thought…BEING ‘light’. Thoughts are often ‘heavy’, most especially, cyclical thought.

Spiritual Bath Guided Imagery (aka Compassion/Love/Healing Visualization or Beautiful Breathing or Micro/Macro Universal Visualization):

This guided imagery cleansing technique is all about concentrating all of one’s energy, effort and/or focus on what is herein coined herein as True Love or Real Love: This ‘true love’ is traditionally viewed as love which can be inclusive of, but MUCH MORE than, what we typically see and define as the three types of love in Western doctrine, e.g. family love, friendship love, and romantic love.

This practice necessitates playing the part of a less and less blemished witness (it is commonly accepted in these traditions that nothing is perfect here on Earth – so we can only work toward this witnessing with ongoing/endless true effort). It is working to better and better empty one’s mind of thought – again, less and less blemished witnessing: less and less a spirit of fear, hate, preconception, expectation, prejudice, likes/dislikes, preferences, or opinion. The above (How Much Gratitude Does One Need to be Healthy?) preparatory exercise is meant to assist one in gathering insight into these protocols and spirit in a quite specific and fundamental fashion (please realize that these practices have been refined over many hundreds of years).

It is significant that, before one begins, one endeavors to have a healthy faith in (the goal of realizing), what is coined herein as ‘true love’. This concept and corresponding guided imagery are obviously very difficult – such effort must be made throughout one’s lifetime. Once again, this awareness is congruent with witnessing that there is ALWAYS room for improvement/greater skill – a splendid recognition which is among the most splendid of blessings, unto itself. It is said that this guided imagery (if realized as it is meant to be) can be an utmost pinnacle of true health. It is in the SO healthful spirit of ‘being’ this love, this utter benevolence – so much about true forgiveness, congruent with honest gratitude/appreciation. It is in the spirit of doing the right thing for the right sake without the need of selfish recognition or hidden agendas. It is in a spirit of knowing that we are all in the same common boat. It is being the spirit of dignity, decency, goodness, and grace, no matter what – a spirit of kindness and goodwill. It is a means of true meditation, e.g., to honestly work toward manifesting this so-healthful spirit – witnessing (NOT deciding) the utter truth.

Among the most important goals of this guided imagery is to realize that one can only come closer and closer to reaching this so-healthful spirit, not by thinking, not through consideration, but only, once again, witnessing it, being it…through less and less blemished true meditation: In this so-healthful spirit, we can witness the truth that, “If there is a Heaven, a key to the universe, even a sixth sense, they are rooted in true honesty, promoting of true happiness, and true freedom, but most importantly, nothing to hide behind.” It can be a ‘glimpse’ of a so-to-speak existence where there is no time, no space, no distance…most importantly once again, nothing to hide behind…all is known.

So just sit or stand and ‘be’ this spirit. These are the ‘hints’ as such, in working at the Spiritual Bath Guided Imagery. As stated, be empty, be your own guide, ALBEIT without expectations, no hidden agendas. AND listening to me/reading this, to be sure, is not the truest of meditation – I’m just sharing, so that you can learn to understand and memorize the ages-old protocols and learn to do it all well on your own. This may all seem obvious, albeit as per tradition, we feel we SHOULD risk being redundant in order to try and make certain that this is understood. (Again as per tradition, the protocols shared herein (and similar protocols) are commonly practiced during competent levels of tai chi chuan, chi kung, kung fu, and yoga, but can certainly be practiced as an art form unto themselves.)

The practice of Spiritual Bath Guided Imagery is a state-of-being in which we enjoy a spirit/demeanor, e.g., a sparkling awareness that we are all in the same common boat, BEING this spirit more and more and more…rocking the boat less and less and less. It is bathing oneself in – being this true love – being cleaner and cleaner and cleaner…clearer and clearer and clearer…lighter and lighter and lighter…better and better and better being lightness and OF light. Oh boy!

“When I dance, I can really love.” (NOT talking romance!). Dance with your spirit…light and free and loving and sparkling…BE your spirit…SO much about gratitude and appreciation. It is a sweet and innocent sparkling spine-tingling/shivering true love beyond…

The Lotus Flower Blossoms (as set forth in Chapter XV – “True Freedom” of my book, A Glimpse of Heaven: The Philosophy of True Health):

There is a place where, wherever you are there, whatever you are doing…no matter what, in any given moment, there should be nowhere you would rather be. It is where you are right now – and you have the ability to so deeply and artfully appreciate your life and its living…to connect one healthful insight to the next, and make them all one…learning to witness this already-existing truth.

In the wilderness of our existence…a place of budding flowers about, about to unwrap in a showing of perfect appreciation for all to thrive upon, we are the flowers which can blossom again and again in each season of our deeper and deeper insights…all connected…each better and more healthful than before. It is not unlike Heaven…and it can become Heaven, with enough insight and appreciation.

It takes quite a few sparks, glimpses – spine-tingling moments…as a way-of-life which becomes more and more purposeful…more and more without time or space or distance. More and more there is less and less to hide behind. – Dr. Glen Hepker

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Nothing to Hide Behind…

The following Bright Beautiful School of Thought saying shares a very healthful perspective:

“If there is a Heaven, a ‘key to the universe’, even a sixth sense, they are rooted in True Honesty, promoting of True Happiness and True Freedom, but most importantly nothing to hide behind. It is a glimpse of a so-to-speak existence where there is no time, no space, no distance…all is known, and once again, nothing to hide behind.”

What can we do with this bit of knowledge? Is it the right thing for the right selfless sake? How honest do we want to be with ourselves? This can be tough stuff. From this perspective, does much of what we so often think is SO important in our daily lives really look so important? Maybe there are LOTS of things that are so much MORE important. We can healthfully learn to witness this truth – the silly things that we often act like, think are so important, may not ‘hold a candle’ to the genuinely substantive things that are truly of immeasurable importance. This is a bright beautiful thing, e.g., to witness the truth as such: Being genuinely in a splendidly healthful spirit of True Appreciation – gratitude for each breath, each moment and all of the innumerable blessings and miracles that we SO often blindly take for granted. These notions are quite congruent with honestly/mindfully seeking to avoid hiding from the truth.

What are the things that each of us as individuals tend to hide behind? Again, how honest are we willing to be? How happy do we want to be – how much can we handle? Do we want to acknowledge that we ARE hiding – do we want to face the things we hide behind? This outlook is quite consistent with the true and healthful view that we human beings are NOT so much separate/separated as we commonly think.

Now with the COVID-19 crisis, we are facing a dilemma that can at times force us to look within ourselves in fashions which are quite new to us. How good or uncomfortable does it make each of us feel, to look deeply within – to work toward deep objective insight (again, True Honesty): This being maybe more obvious when we face what most certainly is an existential crisis.

In this turning point, we have the choice of making the world a better place, or to tear it down. Often people/societies have come together and set forth their finest effort when facing such huge disconcerting problems. It is the right thing for the right selfless sake – doing more and more and more good, with less and less and less need for selfish recognition: Wouldn’t the world be a much better place the more and more we work to do the right thing for the right sake, e.g., selflessly? Is it a significant aspect of taking True Responsibility for our own health and well being? Isn’t this in the splendid and honest spirit of living IN appreciation/gratitude? There likely isn’t anything more important. – Dr. Glen Hepker

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‘Hitting it out of the ball park’ TOGETHER!

A key point in this writing is to set forth and substantiate the following: Bullying should be definitively viewed as a form of abuse, a formal medically recognized behavior disorder (in and of itself) and as crime, inclusive of when it happens on primary/secondary schoolyards. To many this statement likely may seem naïve, quaint, or silly, being that bullying is extremely common in our society and of course all around the globe – now and by all means historically. My counterpoint is that, no matter how common this behavior is, it is no less despicable and damaging. This pertains to what commonly goes on in our schools and workplaces, and of course innumerable settings: For simplicity, and to make the specific points I want to arrive at in this writing, I am focusing primarily on such behavior in our school systems (though of course the points herein can be applied in many settings).

The damage that this behavior prompts can be immense and debilitating – so much so that it is genuinely quite difficult to objectively comprehend: It can have horrific effects over the lifetime of one who has been treated in such a fashion, especially if it happens to them repeatedly – even more so over a number of years. It can affect not just the immediate victims over their entire lifetimes, it can even affect how they raise their children. Some may say that bullying and shunning ‘toughens people up’ – preparing them for the ‘real world’. While it may sometimes have that effect, that is NOT how it often happens. AND to be clear, a primary issue herein is that it is the actual act of bullying that should be viewed as wholly unethical and illegal, not just its potentially terroristic repercussions.

The great majority of individuals who have acted out as perpetrators of school shootings, were they themselves, bullied and shunned throughout their school years. OF COURSE, having been abused as such in NO WAY excuses the actions of those perpetrators, e.g., displaying any type of such behavior (beyond that of reasonable self-defense), first and foremost obviously, is inexcusable (though it may be easier to understand what got them to such a point, most particularly if we take into account that they were abused over many years).

It is QUITE clear that the great preponderance of people who have been bullied and shunned do not act out violently. Those who lash out with firearms often have some level of mental disturbance/illness, which in addition to having experienced ongoing abuse by their peers, is enough to push a relatively small number of individuals, over the edge. (I realize that this is a very touchy subject and some people may be offended by what is set forth herein. Albeit the points herein are based on factual evidence NOT ‘fake news’.)

On the flip side of this coin, is of course the bullies. They are cowards – as their behavior is truly cowardly (as is with most types of criminal behavior): Bullies wouldn’t bully if they didn’t think they’d come out on top or if they thought they would be held accountable – AND those who shun wouldn’t shun if they knew they’d be held accountable. These behaviors can manifest in people who think they are better/superior than those they are abusing. And most of these abusive individuals do not invent the notions of acting out as such, they of course learned it somewhere – from peers and even parental figures. An important point herein, is that however each individual or group comes up with and displays such behavior, it reflects mental instability just like an illness – it is displaying of chronically poor judgment and chronically poor insight. To take that logic further – such behavior should eventually be accepted as a distinct diagnosable behavior disorder (of course this won’t happen anytime soon – but I believe that eventually it will be).

This illness provokes such malevolent turbulence across societies, cultures, that it is almost impossible to fathom, to wrap one’s head around – so much so that it likely would be impossible to truly gauge statistically. Bullies of all stripes are among the worst actors on the stage setting of planet Earth. Most if not all of the wars and famines of human history are rooted in the behavior of such bad actors…bullies. I realize that there are many that are uncomfortable with more laws. Albeit, what we’ve been doing to lessen this behavior, isn’t working very well. At the very least, we need a strong movement the liking of which has never widely existed before. In order to greatly abbreviate this behavior in a widespread fashion, it will obviously necessitate a huge cultural shift – by way of the development, ongoing fine-tuning, and practical application of a truly benevolent healthful philosophy, one which would (even slowly) provoke truly substantive healthful change. This splendidly healthful philosophy would need to broadly become a way-of-life! The world view herein, is that the act of bullying needs to be viewed for what it really is…evil.

Well-meaning religious and philosophical traditions already embrace and display such healthful messages, but it would require religious, societal, and political leaders, from the national level to the local level, to broadly embrace and espouse the importance of this healthful outlook, and act accordingly themselves as genuinely healthful role models. AND OF COURSE this isn’t just about “leaders” embracing and espousing this healthful outlook, it is for all of us to do so.

This splendidly healthful philosophy would acknowledge and substantiate the genuine significance of the notion that we are all in the same common boat and we’d better start acting like it. It would additionally be founded on acceptance of the importance of dignity, decency, goodness, and grace – and true responsibility. What a different and wonderful world it would be as more and more and more people accept the notion of true health through true responsibility. What a different and wonderful world it would be if we raise ourselves up (and also teach our children) to better and better embrace the notion that we can learn to live life as a living loving art form – thus learning to better and better avoid stagnant plateaus which can be like a living death. It might sound again, naïve, quaint, or silly – or all of the above. It may sound ‘pie-in-the sky’, but some of the issues involving humankind’s greatest steps forward were seen beforehand as sounding naïve, quaint, silly, even quite ridiculous. Let’s have the biggest party in human history! The Same Boat Party!! (‘Hitting it out of the ball park’ TOGETHER!)

I realize that this is almost ‘beyond words’ difficult stuff – maybe nothing could be more difficult! But it is the only means by which humankind can evolve to a higher level. How can we objectively/insightfully argue that this is not the ‘right thing for the right selfless sake’? Something that we as a society should work really hard at? How important is it for us to openly acknowledge and embrace the great significance of seeing it as a dire responsibility to work to make the world a better place each day, versus tearing it down? It would require true honesty and true faith, and of course a societal passion to move us together toward a substantive step in SUCH a healthful direction – likely many small steps in it’s fine-tuning. It IS the right thing for the right sake, and maybe could even become a humble glimpse of Heaven…true happiness. — Dr. Glen Hepker

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How Much Energy Do You Want?

Yin-Yang Cyclic Guided Imagery Chi Kung

(also known as Macrocosmic Cyclic Guided Imagery Chi Kung)

This is a form of mindfulness meditation guided imagery/visualization chi kung.

Herein, this guided imagery will be set forth for a standing position, but it can also be done in a sitting position – sitting on a chair/stool, or in a lotus sitting posture.

This ancillary preparatory exercise is commonly utilized as a warm-up modality to prepare one for the more complicated guided imagery exercises, in this case Yin-Yang Cyclic Guided Imagery: The name of this ancillary exercise is titled as a question – How Much Gratitude Does One Need to be Healthy? That said, it can also be utilized as a guided imagery unto itself.

Stand with one’s feet almost together (called a ‘humble stance’), and bend one’s knees comfortably. Put one’s tongue against the roof of one’s mouth (connecting the governing and central vessels – congruent with acupuncture theory). Relax one’s face, shoulders, hands, and feet – it’s said, “if they’re relaxed, you’re relaxed.”

Realize that relaxation is a true skill – there is always room for improvement. Realize, we ALWAYS have some stress, no matter how relaxed we are. Be so relaxed that one is barely standing – in what we coin as a Swaying Willow demeanor. Gently roll the spine above the waist, forward and backward. This demeanor is much like a willow tree swaying in a gentle wind. Breathe in, all the way forward and backward, and breathe out in between. Constantly adjust one’s vision so that one is looking just slightly above straight ahead, without focusing or staring: herein, one is endeavoring to play the part of a less and less blemished witness to one’s external environment – ideally without expectations…as if all is new to you, you know nothing (it isn’t genuinely possible to do this, but it is important to try). After a bit of time (as one chooses – but try not to hurry), continue with one’s eyes closed. Keep one’s eyes in their sockets as if one’s eyes are open and looking just slightly above straight ahead (don’t let one’s eyes droop or drop): herein, one is endeavoring to play the part of a less and less blemished witness to one’s internal environment, without fear or discomfort.

Unlike most of the gratitude-based ancillary preparatory guided imagery in this tradition, when the ancillary preparatory exercise is preparing one for the Yin-Yang Cyclic Guided Imagery or Small Cycle Guided Imagery, one gets the ‘engine’ of the diaphragmatic/abdominal breathing going with ‘reverse’ abdominal breathing, vs. advance abdominal breathing: Breathe in, pull one’s abdomen in, breathe out, push one’s abdomen out. Make certain one’s shoulders don’t rise, especially with the inhalation.

Be in a spirit of gratitude and true appreciation. Be all in the moment. A true appreciation of the miracle of the moment. Ask oneself, “How much gratitude does one need to be healthy?”

Try not to think, just witness one’s breathing, relaxation, and subtle movement. Again, endeavor to play the part of a less and less blemished witness. If a thought comes to one’s mind, embrace it, see it for what it is, try not to hang on to it, just let it go – put all of one’s attention in just what one is doing.

Mindfulness meditation is putting ALL of one’s attention into just one, two, or three aspects of what one is doing at any given time. It is next to impossible to be upset, anxious, worried, depressed, sad, or frustrated, if one is not thinking such thoughts. This is a primary purpose of mindfulness meditation – it is the sword that cuts out internal dialogue and/or cyclical thinking – ideally all thought…BEING ‘light’. Thoughts are often ‘heavy’.

*As pointed out and per tradition, the diaphragmatic breathing type utilized when performing Yin-Yang Cyclic Guided Imagery is reverse breathing. Yin-Yang Cyclic Guided Imagery is meant to complement the power/benefits of reverse breathing. It is also one of the types of guided imagery utilized during the practice of tai chi chuan.

**Taking into account the overall stress-laden and anxiety-provoking mien/demeanor or way of life within modern societies, it is believed that, through the eye of this tradition, that a majority of people benefit more from advance abdominal breathing than they do with reverse abdominal breathing. Albeit, it is up to each practitioner to decide which works best for them. Reverse breathing works better for people who tend towards lethargy, low energy, or feeling cold a lot – hence it can be coined as ‘winter breathing’. Advance abdominal breathing works better for people who tend towards being more on the ‘hyper’ side, anxious or stressed, and for those who are often more warm/hot vs. cold – hence it can also be coined as summer breathing. That said, many people can be ‘on the fence’ in this regard. It may be important/beneficial for such on-the-fence-type-people to learn and gather greater and greater insight into these premises, and act accordingly – sometimes utilizing one, and sometimes utilizing the other. Having said that, it is traditionally believed that almost all people can benefit from Yin-Yang Cyclic Guided Imagery and Small Cycle Guided Imagery, no matter which side of the fence they tend towards, and even if they most commonly practice advance breathing.

***Whichever type of breathing one prefers or finds more natural, one of the greatest gifts one can allow oneself, is all-of-the-time diaphragmatic breathing – there is nothing more healthful. In practicing this breathing for five minutes twice daily, within 30 to 60 days most people will realize all-of-the-time diaphragmatic breathing. It greatly enhances circulation, and promotes the secretion of relaxing, pain killing hormones (empirically substantiated).

Yin-Yang Cyclic Guided Imagery

The fundamental goal of this guided imagery is to increase the extent of the mindful cyclic meditative movement of the bioelectric (chi/ki/pranha) energy – nurturing the chi beyond that of the state of the Small Cycle Guided Imagery (as set forth in previous writings – though one type of guided imagery is not in any fashion superior to or more important than the other). Yin-Yang Cyclic Guided Imagery also has an association with Five Gates Guided Imagery (also set forth in previous writings). Small Cycle Guided Imagery and the Yin-Yang Cyclic Guided Imagery both utilize ‘reverse’ diaphragmatic breathing, versus ‘advance’ diaphragmatic breathing – as previously set forth herein under the ancillary preparatory guided imagery, reverse breathing is when one breathes in while pulling one’s abdomen in, and breathes out while pushing one’s abdomen out.

During inhalation, imagine you can move the chi (the bioelectric cursor) upward, beginning at both kidney acupoints #1, e.g., on the bottoms of one’s feet, just behind the balls of the feet on their centerlines, coined Bubbling Wells/Yong Chuan. The cursors move up through the lower legs and thighs, moving through CV #1 acupoint – coined Meeting of Yin/Hui Yin acupoint (about two inches forward from the anus as one pulls that point/tissue upward) and continuing to draw the chi/cursor up the spine to acupoint governing vessel #14 – coined Great Hammer/Da Zhui (near the top of the thoracic spine). Thereupon separating out through the shoulders and elbows and to the ends of the middle fingers – making a ‘u-turn’ it is drawn up the palms, wrists, and armpits and back to GV #14. From there moving upward through the occiput/base area of the rear of the skull, separating again to be led through the ears and up to GV #20 – coined as Hundred Convergences/Bai Hui (the depression just behind the crown of the head on the centerline). Thereupon over the crown and down the centerline of the forehead and widening each way through the cheeks to the tip of the tongue, by the end of the inhalation.

Beginning the exhalation, move the chi/cursor down the centerline through the tan tien furnace (behind the navel/CV #8 acupoint – coined Sea of Chi/Chi Hai) and down through the circulatory tan tien (two and one-half inches beneath the navel at CV #5 – coined Stone Gate/Shi Men) and continue to sink the chi through the Hui Yin point (again at CV #1). Then it separates and is led down each leg through the knees and through the large toes to the Bubbling Wells points (again at KD #1 on the bottoms of each foot), by the end of the exhalation.

Traditionally, it is believed that the passing of the five gates (kidney acupoint #1 on each foot, the centers of the palms, and GV #20) with visualization as such, is a most difficult endeavor, albeit it can assist one in realizing true health and inner adeptness, e.g., a true status of nei kung/internal effort. AND as stated above, efficient and effective meditative guided imagery/visualization is a skill or high skill. Also traditionally, it is believed that these meditative breathing exercises can be of profound, substantive significance in one’s life.

*The bioelectric (chi) cursor is also described as the ‘sparkling cursor’ or energy elixir, and as a splendid goal, one works to mindfully feel and also move the sparkling energy cursor, eventually feeling it all of the time, as it is rooted in the tan tien furnace (again, behind the navel). This particular chi energy is traditionally considered to be the ‘original chi’, e.g., the energy that brings us into this world, and resides first in the kidneys. Learning to ‘fan the furnace’ so-to-speak, is believed to be a foundation of both kidney health and true health. One can learn to better and better use the sparkling energy for healing and strength-building, especially within the context of meditative guided imagery. It is said that the fanning of the furnace, combined with diaphragmatic breathing and meditative witnessing (versus thinking) can be of profound benefit and that there is nothing more healthful.

**This guided imagery, at a skilled level, is said to enhance one’s energy and fortitude beyond measure. AND all types of meditation, inclusive of meditative guided imagery, are traditionally viewed as important aspects of true health – congruent with notions of true health through true responsibility.

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How important is it to be a less and less blemished witness?

Playing the Part of the Less & Less Blemished Witness Guided Imagery:

All types of meditative guided imagery can fit under the heading of being a ‘less and less blemished witness’, albeit this meditative witnessing is a form of general guided imagery and can be utilized in almost any context or setting.

Being a less and less blemished witness is focusing (not thinking) on or about one thing or two or three things, e.g., with regard to witnessing just exactly what one is doing at any given time, ideally nothing more nothing less. This meditative witnessing is the ‘sword’ (h’ou t’ou) that cuts out, erases thinking and/or cyclical thinking, so that one can eventually learn to genuinely (without fooling oneself) empty one’s mind completely. That said and yin to yang and yang to yin, even if one truly learns to empty one’s mind, it doesn’t lessen the importance of the various types guided imagery. These descriptions can be a bit confusing to contemplate at first, but using the so-called sword of guided imagery as a step toward totally emptying one’s mind does not in any fashion alleviate the importance of guided imagery as a splendid and healthful practice in and of itself. Meditative emptying of one’s mind AND types of meditative guided imagery are traditionally viewed as both very important, and never a competition between the two – both fall within the traditional context of ‘true meditation’, e.g, the pinnacle of the Eightfold Healthful Path. AND the difference between the two can at times seem trivial or almost nonexistent. Having said that, it is accepted in this tradition that the sword of guided imagery was strategically created as a helpful step toward actually learning to empty one’s mind completely, or what can be coined as the ‘perfect witness’. This even though it is accepted in these arts that nothing is genuinely perfect on this earth.

These practices yin to yang and yang to yin, again traditionally, are associated with diaphragmatic breathing, resonant healing sounds, the Theory of Lightness, True Health, True Relaxation, Opening the Door, aka Parting the Veil, and utilization of the so-coined spiritual eye/third eye (pertinent to the Yin Tang/Stamp Hall acupoint between eyebrows – or in Sanskrit, the forehead chaktra/upper heaven, pertaining to the pineal gland and the hypothalamus gland).

Even though being a less and less blemished witness can be practiced anytime/anyplace (focusing solely on an aspect or aspects of what one is doing or seeing at a particular time/space), it is likely helpful to share this most basic coinciding meditative guided imagery: Therein, one follows this example by working on witnessing one’s breathing, relaxation, and subtle movement – known as:

How Much Gratitude Does One Need to be Healthy?

Herein, this guided imagery will be set forth for a standing position, but it can also be done in a sitting position – sitting on a chair/stool, or in a lotus sitting posture.

Stand with one’s feet almost together (called a ‘humble stance’), and bend one’s knees comfortably. Put one’s tongue against the roof of one’s mouth (connecting the Governing and Central Vessels – congruent with acupuncture theory). Relax one’s face, shoulders, hands, and feet – it’s said, “if they’re relaxed, you’re relaxed.”

Realize that relaxation is a true skill – there is always room for improvement. Realize, we ALWAYS have some stress, no matter how relaxed we are. Be so relaxed that one is barely standing – in what we coin as a Swaying Willow demeanor. Gently roll the spine above the waist, forward and backward. This demeanor is much like a willow tree swaying in a gentle wind. Breathe in, all the way forward and backward, and breathe out in between.

Constantly adjust one’s vision so that one is looking just slightly above straight ahead, without focusing or staring: herein, one is endeavoring to play the part of a less and less blemished witness to one’s external environment – ideally without expectations…as if all is new to you, you know nothing (it isn’t genuinely possible to do this, but it is important to try). After a bit of time (as one chooses – but try not to hurry), continue with one’s eyes closed. Keep one’s eyes in their sockets as if one’s eyes are open and looking just slightly above straight ahead (don’t let one’s eyes droop or drop): herein, one is endeavoring to play the part of a less and less blemished witness to one’s internal environment, without fear or discomfort.

Get the ‘engine’ of the (advance versus reverse) diaphragmatic/abdominal breathing going: Breathe in, push one’s abdomen out, breathe out, pull one’s abdomen in. Pretend that one’s lungs are in one’s abdomen. One of the greatest gifts one can allow oneself, is all-of-the-time diaphragmatic breathing – there is nothing more healthful. In practicing this breathing for five minutes twice daily, within 30 to 60 days most people will realize all-of-the-time diaphragmatic breathing. It greatly enhances circulation, and promotes the secretion of relaxing, pain killing hormones (empirically substantiated).

Be in a spirit of gratitude and true appreciation. Be all in the moment. A true appreciation of the miracle of the moment. Ask oneself, “How much gratitude does one need to be healthy?”

Try not to think, just witness one’s breathing, relaxation, and subtle movement. Again, endeavor to play the part of a less and less blemished witness. If a thought comes to one’s mind, embrace it, see it for what it is, try not to hang on to it, just let it go – put all of one’s attention in just what one is doing. Be the moment, be the breathing, be the relaxation, be the movement, be the gratitude, not thinking, just being.

Mindfulness meditation is putting ALL of one’s attention into just one, two, or three aspects of what one is doing at any given time. It is next to impossible to be upset, anxious, worried, depressed, sad, or frustrated, if one is not thinking such thoughts. This is a primary purpose of mindfulness meditation – it is the sword that cuts out internal dialogue and/or cyclical thinking – ideally all thought…BEING ‘light’. Thoughts are often ‘heavy’. — Dr. Glen Hepker

 

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Brightest blessings…

The notion of ‘brightest blessings’ is an ages-old aspect of the traditions that I teach, coach, and humbly endeavor to follow, e.g., Ming Chia (the Bright Beautiful School of Thought, a facet of the broader Tao-Chan or better known as Zen).

Congruent therein, it is common to wish “brightest blessings” to others, much like wishing someone good tidings, a good day, or any such. It is meant to be a serious wishing of the most splendid of blessings, in a genuinely heartfelt fashion.

That said – yin to yang/yang to yin, with what we might construe as on a deeper level in said tradition, the notion of bright or brightest blessings can go further in its appreciation, outlook and application: It is the concept that brightest blessings are congruent not as much with the blessings themselves, but that the truly brightest of blessings are consistent with TRUE APPRECIATION of blessings, blessings which are manifest in measure beyond what we so often appreciate or choose to wrap our heads around, so-to-speak. This SO genuinely healthful outlook is congruent with that which may lead one to sweet and innocent mindful meditative sparkling spine-tingling/shivering levels of appreciation – healthful beyond what words can describe: Such can only be witnessed, not figured or construed in thought.

Allowing oneself such a level of true appreciation is likely to be among the most difficult of things in life – learning to more and more and more appreciate the boundless blessings in our lives. To further clarify, this is where the notion comes even more specifically into focus: That which is genuinely witnessed as a blessing – REALLY TRULY appreciated, and not just for a fleeting moment, is again in a deeper sense a bright or brightest blessing. AND such a level of true appreciation connects to a type of pattern literacy, e.g., makes it easier and easier to connect our appreciation to more and more and more of the boundless blessings in our lives. In this tradition, it is viewed as a true responsibility, a facet of the broader notion of true health and our responsibility of making the world a better place. This versus being stuck on stagnant plateaus and tearing the world down. In short, it is true health through true responsibility.

In our daily lives we are often so hurried, harried, and distracted – therein it is quite normal to take things for granted and not appreciate the blessings in our lives. It isn’t even socially or culturally normal to be very aware of the notion, the truth of being so blessed, or to take the time to appreciate said blessings. It can be QUITE difficult to even seriously consider. Things like the air that we breathe or the natural world that makes life even possible, may not even seem like blessings, being that these things as such are SO common and easy to take for granted. Albeit, in truth, this in no way makes such things less of a true blessing. On a fundamental level, this is inarguable. AND such blessings in our lives go on and on and on…

It is quite a simple matter to get lost in our priorities, even what are often unhealthful and misguided priorities. We live as if we know a lot, when in fact, if we are living lives that aren’t full of significant appreciation, then on many levels, it is a lie: What could be more important than feeling deep and abiding appreciation for the most fundamental of blessings…even life itself. It is SO easy, yet SO wrong to not appreciate things as such. And once again, the blessings go on and on and on. EACH moment is a blessing…a miracle unto itself. At the deepest levels, we can only FEEL such amounts of appreciation, WITNESS it, not rationalize or construe. What could be more important? Is it likely that it would be much more difficult to be upset, anxious, worried, depressed, sad, angry, or frustrated, if we aren’t thinking such thoughts, e.g., just appreciating? Would it be consistent with true honesty, promoting of true happiness and true freedom…nothing to hide behind?

The following verse from the last chapter of my book relates to these concepts in a succinct AND appreciative fashion:

“The Lotus Flower Blossoms

There is a place where, wherever you are there, whatever you are doing…no matter what, in any given moment, there should be nowhere you would rather be. It is where you are right now – and you have the ability to so deeply and artfully appreciate your life and its living…to connect one healthful insight to the next, and make them all one…learning to witness this already-existing truth.

In the wilderness of our existence…a place of budding flowers about, about to unwrap in a showing of perfect appreciation for all to thrive upon, we are the flowers which can blossom again and again in each season of our deeper and deeper insights…all connected…each better and more healthful than before.

It is not unlike Heaven and it can become Heaven, with enough insight and appreciation. It takes quite a few sparks, glimpses – spine-tingling moments as a way-of-life which becomes more and more purposeful, more and more without time or space or distance. More and more there is less and less to hide behind.” (Copyright 2011)

*In a proverbial nutshell – life is good, we are blessed, we just need to appreciate it. SO simple. SO difficult. We’ll never perfect it on this earth, but we can work at it, and catch some of those sparkling glimpses of Heaven, working at it over our entire lives, always taking to heart and remembering that the greatest of blessings/gifts are found in a loving spirit of true appreciation…knowing (and feeling additional appreciation(!) that there is always room for improvement. There IS magic all around us and inside of us ALL of the time, in each moment AND each moment is a miracle. — Dr. Glen Hepker

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Do you like to sing?

The Ming Chia Chi Kung Resonant Healing and Assertive Sounds

How good do you want to feel? Oh come on, take a shot! Is it possible that something truly wonderful might happen? With some work, could you learn to ‘be’ the sound…SO healthful. What would it be like to hear, feel your heart sing – ‘be’ that sound, the resonance, so light, so free, so strong, and again, SO healthful…maybe a glimpse of Heaven? 

Utilization of resonant healing/assertive sounds is an important traditional practice in these arts. The sounds can be utilized for treatment purposes and for preventative care, specific to traditional protocols/exercises, as one sees fit. That said, they were developed to succinctly and holistically complement diaphragmatic/abdominal breathing, inclusive of during the practice of tai chi chuan, chi kung, kung fu, yoga, meditation/mindfulness exercises/guided imagery. The competent use of these resonant sounds is truly a skill unto itself, and traditionally they are viewed as quite important with regard to said purposes/benefits. The practice can obviously seem at least a bit odd and eccentric at first, but the more one practices them, the more that they grow on you.

The sounds are part of many variations of traditional Chinese health arts/medicine, as are tai chi chuan and chi kung (also acupuncture arts, herbal and nutritional arts, tui na arts, and vast congruent philosophy). This and all facets of these arts go back many hundreds of years, and the paradigm has been fine-tuned throughout that time. The sounds or similar sounds and logic are also utilized in various oriental traditions, beyond the scope of the aforementioned.

In this specific tradition, the following are inclusive of those that are made up of a single syllable (the less commonly utilized multisyllabic sounds will be set forth later in this writing). The two general Universal Sounds (which under this heading and context are used for general overall health-promoting/balancing purposes – this being in contrast with the larger number of sounds which have succinctly-specific health purposes):

HEN is the sole sound which is made during inhalation, and is done with the mouth closed (to be clear – is ideally performed with ALL inhalations in this practice). Therefore this sound is obviously different than all the others because all of the other sounds are only performed during exhalation. The HEN’s resonance is present and healthful, though it is generally not as great as that of any of the sounds which are performed during exhalation, even though it is drawn out much like the exhalation sounds. Additionally, and as strange as the logic may seem, one should make the HEN sound so that one will hear it as HEN in one’s own ears, e.g., if someone else would listen to the sound one makes, this particular sound may sound different to them. To one’s own ears, it it can be easily said that the sound can sound a bit whinny. Again, this explanation may appear a bit strange and eccentric, but it is important to do it correctly as such. (To further clarify, some who practice this inhalation sound can hear it as more of a drawn out ‘EN’ or ‘E’ sound, with the type of e that is normally sounded out in the word hen.)

HA is the second Universal Sound and it is made during exhalation with the mouth slightly open. If it can be done comfortably, all of the various sounds made during exhalation ideally should be done with one’s tongue gently against the roof of one’s mouth. This in and of itself is not among the most important aspects of this practice – but consistent with acupuncture theory, the tongue in that position is believed to enhance the balance/homeostasis of one’s central nervous system and make one’s mouth less dry.

Not to be confusing, albeit in addition to being a universal (health) sound, the HA sound is also a specific healing sound for the heart. In the traditional Chinese health arts, the heart is seen as more than just being the central part of the cardiovascular system – it is also viewed as the place where one’s spirit resides (most especially in a healthy person). In this case by ‘spirit’ we mean the “spirit by which one goes about doing what they do”, one’s demeanor or mien, NOT referring to the soul or soul matter (though that is not to say that we are in any fashion denying the existence of souls). This outlook/hypothesis regarding the heart and ‘spirit’ as such, has been empirically researched in latter years, even here in the Western hemisphere.

Five Element Sounds (those listed immediately below are the single syllabic variations of five element sounds, versus the dual syllable sounds set forth later herein): All six of these sounds should also be performed with the mouth slightly open during exhalation, and if comfortable, with one’s tongue gently against the roof of one’s mouth (though as set forth above, this latter point is not of the greatest importance). For broader insight into these practices, it can be helpful to know that Five Element/Five Phases theory has an intrinsic association with acupuncture/TCM philosophy/theory, inclusive of being a type of algebraic theory therein – though its scope is much broader than just those applications:

#1 Fire Elemental Sound – HA: in addition to being the universal exhalation sound, it is also specifically healthful for the heart, cardiovascular system – inclusive of the pulse, sense of taste, tongue, throat, endocrine system, sweat glands, color/complexion, expansive energy, willpower, demeanor/spirit, and is a trigger/spark for heart mu acupoint CV14 

#2 Fire Elemental Sound – SHI: is specifically healthful for the pericardium tissue/aka master of the heart tissue, solar plexus area, sense of taste, tongue, throat, expansive energy, willpower, demeanor/spirit, and is a trigger/spark for pericardium mu acupoint CV17

Earth Elemental Sound – HU: is specifically healthful for the spleen/pancreas, lips, mouth, senses of touch and taste, saliva, flesh, fat, connective tissue, muscles, digestion, lymph, stabilizing energy, clarity, insight, and is a trigger/spark for spleen mu acupoint LV13

Metal/Air Elemental Sound – SZ: is specifically healthful for the lungs and respiration quality, nose, body hair, mucus, skin, contracting energy, intuition, courage, stamina, and is a trigger/spark for lung mu acupoint LU1

Water Elemental Sound – FU: is specifically healthful for the kidneys, ears/hearing, balance, head hair, spontaneity, bones, joints, reproductive system, urine and urinary system, conserving energy, willpower, outlook, calmness, and is a trigger/spark for kidney mu acupoint GB25

Wood Elemental Sound – SHU: is specifically healthful for the liver, eyes and vision, tear duct system, nails, sinew, muscles, tendons, nervous system, generative  energy, emotional stability, and is a trigger/spark for liver mu acupoint LV 14

Resonant healing/assertive sounds are most properly performed with holding onto the consonant in one’s voice even after one moves into pronunciation of the consecutive vowel…one never should stop pronouncing the initial consonant – thus holding onto each part in harmonization. This harmonic congruity is what creates the healing reverberation/resonance/vibration. This logic also holds true with the two ‘sounds’ that have two consonants and one vowel: With SHU and SHI (SHEE) – one holds onto the SH sound while combining it with the consecutive vowel, pronouncing them in harmonization. AND this logic also holds true with the one sound without a vowel: The SZ sound is pronounced beginning with the S and holding onto it while combining it with the consecutive Z, pronouncing them in harmonization. In this practice, one should realize that, in almost indecipherable amounts, one will fluctuate back and forth, forward/backward between the parts of each sound, and this fluctuation is an aspect of the resonance/vibration, yin to yang and yang to yin.

Ideally, when one makes any of these single syllabic sounds, the length of a given sound is most generally congruent with both long slow breaths in (the HEN sound only) and with long slow breaths out. All-the-while as stated earlier, this is consistent with keeping the initial consonant part going while adding in the consecutive vowel and/or consonant.

One’s inhalations are naturally shorter in length than one’s exhalations. As mentioned earlier, all breathing is ideally performed in an abdominal/diaphragmatic fashion – either as advance diaphragmatic or reverse diaphragmatic type breathing (also known as Buddhist versus Taoist breathing or Summer versus Winter breathing). In advance breathing, one inhales while pushing one’s abdomen out, and exhales while pulling one’s abdomen in (as if one’s lungs are in one’s abdomen). Reverse breathing is exactly the opposite – with inhalation one draws one’s abdomen in, with exhalation the abdomen is pushed out. The former is meant to sedate excess heat, anxiety/stress, and enhance relaxation and circulation. The latter can abbreviate lethargy, promote warmth, and prompt a greater sense of energy, also enhancing circulation quality. An important traditional goal is to realize all-of-the-time diaphragmatic breathing, e.g., not only just doing it intentionally, but training one’s central nervous system to accept it as such: For most people, they will realize this skill by practicing it for at least five to 10 minutes, twice per day, when practiced for 30 to 60 days.

These sounds are meant to be practiced strategically, e.g., as a form of preventative care and also for specific treatment purposes. For instance if one has a cold or some sort of lung problem, then one would use the metal/air lung sound. If one is feeling cold, tired, or lethargic, then one would foremost utilize the fire and wood sounds, though all of the sounds can assist in this fashion. When practiced as a form of preventative care, it is believed that the sounds are not only healthful for their associated internal organs, but promote health and well-being in a more general sense, inclusive of enhanced homeostasis: This practice is what is coined, in the contemporary sense, a mind/body/spirit health technique. According to tradition, the benefits can be quite profound.

People who become aware of and/or embrace this practice but live in Western societies, may often feel the practice to seem quite odd and eccentric and may then prefer to practice these sounds in private, if they choose to embrace them at all. Even those who practice them consistent with tai chi chuan, chi kung, and yoga, may not feel comfortable making these sounds publicly. OR many will not feel it comfortable or natural to do them at all, because they may feel embarrassed or silly (though traditionally speaking, these sounds are considered very important in said arts).

Initially as one works to learn to perform them properly, it is beneficial to do so a bit louder (albeit not extremely loud), versus after one becomes skilled at it as such. When one becomes skilled, one can make the sounds subtly enough that people ten feet away may not hear them. That said, the sounds can be viewed as even more odd and eccentric when they are performed in an assertive martial/self-defense purpose/demeanor. Then as such, they are done very quickly/forcefully and are meant to discombobulate or frighten a foe, much like, as silly as it may sound, a battle cry (consistently in time with aggressive forceful movement). In the self-defense arts which I also teach, these sounds, when done assertively, are quite effective in promoting possible fright/stress/shock – a lack of balance and homeostasis in a foe or perpetrator. The sounds are performed quite loudly when done for ‘assertive’ purposes. Most Asian martial arts traditionally employ some version of these assertive sounds. The sounds were quite seriously/strategically engineered for both health/wellness and martial/self-defense purposes, yin to yang and yang to yin.

The HA and HU sounds can often be the most difficult, being that the H sound is less distinctive than the other consonants, e.g., like F, S, SZ, and SH. Remember, the resonance comes from keeping each part (consonants and vowels) intact within the nature of each total sound. Traditionally, these sounds are viewed as of little or no value if these concepts aren’t thoroughly embraced and respected in their practical applications. This is an art and like any art, it takes practice. AND there is ALWAYS room for improvement – greater skill, no matter the skill level or how ‘masterful’ one becomes. In the traditions of this art, this concept/awareness is the philosophical definition of ‘true mastery’.

As the notion has been handed-down, it is said that these resonant sounds can be a significant key to unlock the door in realizing the truly splendid skill of enjoying the extremely healthful ‘feelings’ or energy we speak of in other writings/teachings in said tradition – meaning those sweet an innocent sparkling spine-tingling/shivering bioelectric feelings, AND learning to have these feelings AT WILL. Accordingly, there is nothing more healthful, combined with diaphragmatic breathing and meditative witnessing/guided imagery. Through significant practice, one learns to focus this feeling or energy behind one’s navel, which according to acupuncture/TCM theory, is like a furnace: One can learn to fan the ‘furnace’ stronger and stronger and stronger until one can quite healthfully learn to feel the sparkling furnace at will – once again, consistent with diaphragmatic breathing (which fans it) and meditative witnessing/guided imagery. The so-called feeling is the electric-type feeling that many people experience in special sweet and innocent moments – often sentimental or quite benevolent moments. Not to be coarse, but many people also experience this feeling occasionally when urinating. The energy I am speaking of, once again according to this tradition, is what is coined as the ‘original chi’ (chi also known as qi, ki/ pranha) that one is born with, and which in a healthy individual, resides foremost in the kidneys. Once one gathers this furnace and skill as such, one can learn to use/move the energy like a sparkling cursor/elixir in traditional or non-traditional meditative guided imagery for health/well-being/healing purposes. Acupoint CV5 – which is two and one-half of one’s thumb widths (‘cun’) beneath one’s navel on the centerline, has a harmonic relationship with CV8 (again, where the furnace resides behind one’s navel), and one can learn to utilize CV5 in order to mindfully circulate the furnace’s energy like a cursor, as stated.

As set forth earlier herein, each sound has an algebraic elemental application. This concept can be taken in varying directions – wherein on some levels it aligns with oriental astrology, general feng shui, and body feng shui. We don’t deny that all this has some level of verity: This connection isn’t denied in these traditions, albeit we don’t overtly focus on it. Mostly we focus on the body (health) feng shui facet, for associated insight/practical purposes. Hence, one can look up one’s birth date as associated with its congruent element and animal personality in the oriental (60 year cyclical) lunar calendar, by way of a book as such, or easily online. This will enable one to know what element one’s birth date falls into alignment with: It is set forth that one’s algebraic-defined element which brought one into the world (is born with), is the one that may take one back out of this world (with regard to the element’s congruent internal organ, e.g., yin organs of the heart, spleen/pancreas, lungs, kidneys, and liver). Additionally, there is some connection as such with the yang organs of the small intestine, stomach, large intestine, bladder, and gall bladder (in the same element associated order).

The algebraic elemental theory can go onto further steps, e.g., as diagnostic and treatment triads on the Five Element/Five Phases graph. The triads can shift over time, especially with regard to different periods in one’s lifetime. However, on the most basic level, the element and thus elemental sound which is consistent with one’s year of birth can be viewed as the sound that one first and foremost utilizes. That said, all of the sounds are important to each individual, as set forth earlier herein.

The dual syllable sounds are not considered as significant in this tradition. That is not to say that they don’t have their place, yet the single syllable sounds are considered most important by far, and it is likely that few ever realize a significant skill level with the dual syllable sounds.

The dual syllable sounds and single syllable sounds do have a significant association with Asian chanting/singing musical mantra traditions – inclusive of those from Tibet. They strategically make a musical art of this logic and its sounds. In the tradition herein, even though it is not our primary strategic emphasis, seeing the sounds as music can be a truly splendid, lovely, and benevolent side effect, so-to-speak: Our primary strategic objective in utilizing the sounds is for health/wellness purposes. That said, we practice the sounds both individually and also one after the other: The sounds/tones become music of sorts, but it is MOST important to do them correctly, never deviating from the correct way of expressing/utilizing them. Again to clarify – the sounds can become music, albeit that is not our primary strategic purpose, but a truly splendid sparkling spine-tingling/shivering side effect so-to-speak: Most importantly, we benevolently work to become the sounds, become the resonance, the music, to ‘be’ it. The power in becoming the sounds has much to do with learning to do them in a fashion of meditative witnessing, not thinking, but objectively witnessing oneself in the doing, the being. Yin to yang, yang to yin, the goal is to become the sounds, and the sounds become you…I cannot stress this point enough. It is SO much about a true appreciation, gratitude for the miracle of the moment, more and more each moment. The sounds are believed to reflect the nature/sounds of the universe, and back, both ways, again yin to yang and yang to yin.

In utilizing the below sounds, we do not try to hold the syllables together in order to harmonize them at the same time – at least not to the level that we do with the consonants and vowels in the single syllable sounds. Herein, we endeavor to learn to deftly fluctuate between each syllable, sounding out back and forth:

Fire Elemental Dual Syllable Sound – ChiHer (‘i’ is a proper i sound – like “I am”): is specifically healthful for the heart, and additional areas as stated with the single syllable sounds

Earth Elemental Dual Syllable Sound – KaUng (the ‘k’ sound can be much like a ‘g’): is specifically healthful for the spleen/pancreas, and additional areas as stated with the single syllable sounds

Metal/Air Elemental Dual Syllable Sound – ShaAng: is specifically healthful for the lungs, and additional areas as stated with the single syllable sounds

Water Elemental Dual Syllable Sound – ChaWay: is specifically healthful for the kidneys, and additional areas as stated with the single syllable sounds

Wood Elemental Dual Syllable Sound – ChiO (CheeO): is specifically healthful for the liver, and additional areas as stated with the single syllable sounds

*Unlike the single syllable sounds, we do not have dual syllable sounds most specific to the pericardium/master of the heart tissue and solar plexus area, etc. However, it is believed that the Fire Elemental Dual Syllable Sound is additionally healthful for the pericardium/master of the heart tissue and solar plexus area, etc. — Dr. Glen Hepker

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