Five Senses 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.

Ancillary preparatory exercise: titled as 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). 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 eyes so that one is always looking slightly above straight ahead, without focusing or staring (though it is done both with the eyes open and closed – begin with the eyes open).

Get the ‘engine’ of the (advance vs. 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. If one practices this breathing for five minutes twice daily, in 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. 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, don’t 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’.

Five Senses Guided Imagery

Continue in the humble stance with the gentle Swaying Willow chi kung. In all forms of chi kung, be as relaxed as one can be while still standing (or like earlier, this can be done sitting, but without the Swaying Willow mien). Keep one’s tongue against the roof of one’s mouth. Keep the engine of the diaphragmatic breathing going.

Put all of one’s attention in one’s sense of sight:

Ideally, try not to think about, just witness through one’s sense of sight. ALL of one’s attention is therein. Look slightly above straight ahead – about one degree above the imagined or real horizon. Be aware of everything in the 360 degrees of one’s peripheral vision – while NOT moving one’s eyes, just gazing, not staring, again just one degree above straight ahead. If the light in one’s eyes seems to fade, change, or darken…

Try not to blink it away.
Try not to move one’s eyes.
There is nothing to fear.

This visual effect is part of gathering a ‘visual meditative demeanor’. Meditation is not just with one’s eyes closed.

Often we take these wonderful gifts, these five senses for granted…endeavor to be in a spirit of gratitude and true appreciation for these wonderful gifts. Again, endeavor to witness, not think about, just witness through one’s sense of sight.

Moving on, close one’s eyes: Put all of one’s attention in one’s sense of hearing:

Ideally, try not to think, just witness through one’s sense of hearing. ALL of one’s attention is therein. As always, one can hear the music, me, background noises – one can hear one’s own breathing (*to the point, this is set forth as such with the instructor narrating these steps and calming music in the background). Imagine all is new to you, you know nothing – without expectations, like witnessing it for the first time. Be aware that witnessing is a true skill – it will never be perfect, there is always room for improvement.

Moving on, put ALL of one’s attention in one’s sense of smell:

Ideally, try not to think, just witness through one’s sense of smell. Breathe in and out through one’s nose, or breathe in through one’s nose and out through one’s mouth – all-the-while still performing diaphragmatic breathing. Never breathe in through one’s mouth, unless one has congestion.

It is said in these traditions that “the senses of smell and taste have an intrinsic connection which can be greatly enhanced by the deep diaphragmatic breathing.”

Moving on, put ALL of one’s attention in one’s sense of taste:

Ideally, try not to think, just witness through one’s sense of taste. Place all of one’s attention at the top of one’s tongue. And try to witness, not think about, just witness what we in these traditions coin as the ‘five tastes’ plus neutral…

Sour, bitter, sweet, hot, salty, rarely neutral.

It is usually a combination of a couple (of tastes).
One does not have to have food or any such in one’s mouth, in order to taste.

Moving on, put ALL of one’s attention in one’s sense of touch:

Ideally, try not to think, just witness through one’s sense of touch. As always, one can feel one’s…

Feet on the floor –
Clothing on the body –
Air currents in the environment –
Feelings within one’s own body –
Ideally one can feel the rise and fall of the abdomen with each diaphragmatic/abdominal breath.

One can feel a budding sense of lightness, a lightness of being, a lightness in the moment – according to the Theory of Lightness, one feels lighter and lighter the more and more relaxed one is.

The sense of touch is so broad, it is likely impossible to be aware of the whole of it at one time. Place all of one’s attention in just one or two aspects of it, at any one time.

In moving on, but still with regard to the sense of touch…

Imagine there is a fire, a flame, a sparkling furnace just behind one’s navel (CV-8), and that one can fan that furnace stronger and stronger and stronger, with each diaphragmatic abdominal breath – so strong that one can learn to feel that sparkling furnace AT WILL. There is nothing more healthful, combined with the deep breathing and playing the part of a less and less blemished witness. These are important facets of this mindfulness meditation guided imagery chi kung. 

– Dr. Glen Hepker (Copyright 2011)


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How important is True Appreciation? How important is it to recognize the genuine abundance in our lives?

How important is it each day, even each and every moment…NO MATTER the quality of the day, the moment – choosing to find a means by which to make even the most difficult of days/moments into splendid blessings that we will never forget? Do we have such wherewithal?

What would the world be like if more and more of us learned to succinctly see this as a true responsibility? Would it require that we learn to better and better embrace healthful change and avoid getting lost in a mien of blind craving and desire? Would it require that we learn to better and better embrace the notion that we are all so much more in the same common ‘boat’ than we often think and act? Would it require that we endeavor to do the right thing for the right selfless sake…more and more and more? Would it require that we endeavor to be resplendently benevolent, compassionate, and empathetic (albeit NOT co-dependent) in our interaction with others…displaying dignity, decency, goodness, and grace…and figuring out how to truly mean it, NO MATTER WHAT? Would it require that we be supportive of others in their healthful goals?

Certainly this is ‘tough stuff,’ to say the least…but quite likely there may be very little that could be more rewarding, inclusive of realization of true health. Such appreciation of life and its living is absolutely requisite of quintessential levels of love and deeply genuine gratitude – sparkling spine-tingling/shivering impeccable true appreciation of the miracle of the moment. So humbly and respectfully, it is requisite of true effort – realization/enjoyment of levels of true mastery whose ‘secret’ may be in enjoying deep appreciation of one of the most significant blessings of all on this Earth, e.g., that there is ALWAYS room for improvement, greater and greater levels of objective insight and mastery. Is this a ‘key’ to true health? Each of us can only answer this for ourselves.

Congruent with this outlook is the notion that enjoying free will is among the most wonderful of blessings. Albeit, LOTS of responsibility comes with it, most particularly IF we CHOOSE to RESPECTFULLY answer to it. Ideally, it must be harmoniously consistent with the wonderful spirit thereof, e.g., creating a truly healthful and appreciative WAY OF LIFE.

Getting ongoingly lost on crepuscular/stagnant plateaus can be like a living death: Embracing healthful change CAN make it possible to more and more realize the ability to play the part of the less and less blemished Witness…taking part in the living loving story of our lives, vs. just being a pawn in the story of our lives. It is so much about true appreciation and true honesty, promoting of true happiness and true freedom…but most importantly, needing less and less to hide behind. — Dr. Glen Hepker

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Why is exercise so commonly such a chore?

An excerpt from my book, e.g., A Glimpse of Heaven: The Philosophy of True Health, Chapter XIII – “Embracing Our Comfort and Discomfort Equally”…

“A great majority of us took part in physical education and sport activities in primary and secondary school. In this setting we were often required to perform athletically, with the goal of trying to do our best competitively, or at least take part and try to show improvement within the various activities of our ‘physical education.’ Some will recall a distaste for having to, for instance, try to run fast. Their experience as such, leaves an unhappy memory of running – in fact were quite ‘turned-off’ by it. It is sad that this is the case. Wouldn’t it be better, if physical education was really just that, being educated that exercise is once again, a way-of-life, not just an unhappy memory of having to take part in competitive sports (or simply be pushed toward accepting a competitive mindset)?

This is not to say that competitive sports are a bad thing – albeit they are clearly not for everyone. On the other hand, comprehensive health education in such school settings – the promotion of exercise as a way-of-life, could be for everyone. Healthful exercise as a way-of-life could be, more and more, enjoyed by most everyone: Exercise can be exercise, without having to actually be athletic. The world would look quite different if, for instance, slow jogging and walking were promoted as a way-of-life in our school systems. Humans were meant to walk and run – the speed is not very relevant to overall health…it is the doing which is clearly relevant. Even so, the most important thing to promote within the young minds of school children, is that if they learn to desire healthful success as such, they each need to realize that it is never completely easy. They will have to learn to better and better embrace their discomfort, each day, each year, throughout their lives, in order to realize genuine levels of comfort/wellness. Enjoyment of a truly healthful quality of life takes a lot of effort…it is not meant to be an easy thing – it does not need to be easy. ‘True health’ necessitates ‘true effort.’ It necessitates learning to deeply appreciate challenge…as that among the most significant of blessings.

Notwithstanding, for those of us beyond school age, it can be obviously said that we cannot change the past. For those of us who do not participate in healthful levels of exercise, it would require a lot of effort to do so – especially when we have almost innumerable types of distractions – “toys,” “tastes,” and “fun.” A healthful response might be that toys are best utilized in moderation, tastes (of whatever type) can be enjoyed in moderation, and fun can become something healthful. Albeit, at least until one develops a liking for healthful exercise, it does require one to embrace one’s comfort and discomfort equally. We can change the past in a sense, if we are willing to learn to embrace the discomfort of painful memories. By doing so, we can look at and witness the past, and use the resulting knowledge as impetus to further educate ourselves – discovering why we can justify turning uncomfortable effort into something positive, though initially hard and difficult, into a healthful way-of-life which sustains our health in ways many only dream of or think impossible.

To further support this point: It is difficult to argue against the notion that we all have a true responsibility to be the best role models we can be – most particularly for those school children spoken of earlier. The better role models we are, the less difficult it will be for children to see that healthful effort and outcomes are normal – not simply just something that they are being told to do…not simply just ‘do as I say, not do as I do.’ Making healthfulness a norm is doing the right thing for the right sake, without the need for selfish recognition – and ‘it doesn’t get better than that.’” – Dr. Glen Hepker (Copyright 2011)


Are we all much more in the same common ‘boat’ than we so often think and act?

An excerpt from Chapter III/”The Same Boat Theory” – of a Glimpse of Heaven: The Philosophy of True Health…

“The Same Boat Theory is another central feature of the Bright School of Thought. In some ways it is similar to the Golden Rule of Christianity, e.g., “Do unto others as you would have them do unto you.” Even so, the former is traditionally associated with notions pertinent to health and wellness (inclusive of emotional, physical, and spiritual facets thereof). The key thesis of the ‘same boat theory’ asserts that…the primary fault of humankind is the notion that you are there and I am here; it will likely be obvious to most, that many if not all of the problems of humankind are rooted in thinking which is not displaying of an awareness of any such philosophy. That is the true health issue within this healthful ‘way-of-life’ philosophy: Our healthful motivation or unhealthful lack of motivation to interact with others in a fashion congruent with the notion that we ARE all in the same boat is a gauge of the quality of our health and wellness status – emotionally, physically, and spiritually (and as per these traditions, there really is no true or clear separation of these three measures).

According to this theory, each of us inwardly suffers emotionally and spiritually from wars and famines which are reflected to and from the greater world. A significant portion of this suffering is rooted in our most significant/common human flaw, e.g., the faulty notion that you are there and I am here. In this theory, this learned disconnection is not unlike, unto itself, a malady/illness.

In the first chapter I focused on one facet of the Bright School notion of ‘true responsibility’ – the displaying of dignity, decency, goodness, and grace in our interaction with others (as a measure of true health). The same boat theory goes a step further: It relates that the only way which humankind will ever elevate itself to a higher level of true health, is when at least an initial slight majority is raised to do the right thing for the right sake, e.g., Acting Without Acting (as portrayed in the preceding chapter). The theory of ‘acting without acting’ sets forth the notion that all good acts are just that – a good thing. Albeit, a measure of true health is the ability to do so without the need for selfish recognition – an intrinsic element in the following notion: It is much more difficult to feel a need for ‘selfish recognition’ if one is endeavoring to realize practical application of the true health ideal that ‘we are all in the same boat’ – as the analogy conveys.

It is evident that the practical application of the philosophy herein in one’s daily life is not a simple matter. Albeit, the issue is not that we perfect such practices (as the sayings go, ‘there is nothing perfect on this Earth,’ and ‘there is always room for improvement’). The issue is that we try – that we try not to rock the boat in a fashion which jeopardizes wellbeing. Such effort is a vital key to true health, and it may be said, that at its best, this is what life is about.

*The notions of acting without acting and the same boat theory pose a strong fellowship with the budding contemporary movement of social entrepreneurship (social enterprise and risk literacy), albeit more obviously on a micro scale. Even so, the micro level has a profound, if not greater effect on the macro level – likely not the other way around. Without individuals willing to embrace healthful change, then large movements manifest stagnicity. Healthful change must go in both directions – yin begets yang, and yang yin.” — Dr. Glen Hepker
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Why does God hide from us? Why are we put here?

Questions from my friend, Arvind Shapira, M.D.: “I would like to ask God, ‘Why did you create all this so neatly woven mesh of lives on earth?’ ‘Why do you hide yourself from us?'”

Response: Humbly and respectfully, Dr. Arvind, I believe that the more and more genuinely healthful witnesses we become, the more and more resplendently we will (in a living loving spirit of true appreciation) understand these and ALL things…in a less and less blemished LIGHT. It is up to us to decide the quality of which we are (as) conduits between/for Heaven and Earth. In my ages-old arts, these are among the quintessential reasons we are here. Herein I am in NO way promoting notions of God or gods – I am speaking ONLY for myself, e.g., setting forth this outlook which is congruent with the ages-old arts that I teach, coach, and endeavor to follow. I absolutely make no claims to have a ‘special’ insight into this matter, how dare I if I did.

That said, in order to respond to the above questions, I believe it is quite important to say…”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, needing less and less to hide behind. It is so much about a living loving spirit of truly healthful dignity, decency, goodness, and grace. It is so much about endeavoring to do the right thing for the right sake – without the need for selfish recognition or hidden agendas.

There are beyond-wonderful (beyond words) magical things going on inside of us and all around us, ALL of the time…we are often uncaring and/or untrained to witness these so-beyond-splendid blessings/gifts. In working to become more and more appreciative/healthful conduits between Heaven and Earth, it IS possible to catch more and more common sparkling spine-tingling/shivering glimpses of a so-to-speak existence, where there is no time, no space, no distance…all is known…but again most importantly, nothing to hide behind. Through true effort, we can thus become more and more prepared for what lies ahead. Nothing is perfect in THIS existence, but we CAN catch such remarkable ‘glimpses’ and realize greater and greater strength and happiness within our own selves. As we do so, we may gather greater and greater insight into the notion that, the ‘primary fault of humankind is the notion that you are there and I am here.’

The Lotus Flower Blossoms (as set forth in Chapter XV of my book):

“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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Please imagine what a spirit it might be, to live life as a living loving art form. Oh boy!

An excerpt from Chapter XII/”True Happiness: A Glimpse of Heaven” – from my book, A Glimpse of Heaven: The Philosophy of True Health…

“Within the traditions set forth herein, it is believed that our discomfort and/or fear of change and the ongoing challenges thereof, are at the root of why we find it so difficult to realize fitting healthful levels of thankfulness for life and all of its blessings. How different life does or would appear, when or if we feel an ongoing deep gratitude for the following: Life is made up of millions of moments – each moment is change, in and of itself.
Embracing change is often quite difficult, to say the least. Albeit, the happier and more fulfilled we are in our daily lives, the easier it is to embrace change, the state-of-flux which is always going on all around us, and in us. A gauge of true health is a measure of our ability to embrace change, and not run away from it and/or ignore it. Life seems to fly past us at a speed which is congruent with the level at which we detach ourselves from its potentially deepest and most loving and heartfelt aspects. ‘True appreciation of the miracle of the moment’ necessitates true effort toward embracing our discomfort as much as our comfort. In these health and wellness arts, we are privileged to have what are coined as the Three Marks of Being, as set forth in the following:

~ The world (this reality/state-of-being) is full of change. True health is inclusive of deep realization that there is no healthful means by which to circumvent/run away from the intrinsic state-of-fluidity/flux in the world. It is important to learn the skill of ‘giving up the self’ – lightening ourselves of the pernicious weight of ‘ego,’ and evolving beyond/outgrowing our addiction to our unhealthful discomfort with the seemingly inherent lack of permanency in this world. Deft employment of this ‘skill’ allows us to learn to lovingly embrace the ever-evolving state-of-change.

~ A significant portion of suffering is commonly rooted in resistance and/or purposeful or instinctive denial/ignorance of the constant state-of-flux in this ever-changing world. It is important that we learn to embrace the notion that the world cannot bring us the most substantive levels of happiness, e.g., we must first find it within ourselves, because most suffering is rooted in our fear of looking within ourselves. Utilizing true honesty in looking within ourselves enables us to gather a sense of true strength – strength which aids us in witnessing a truly healthful connection between ourselves and all else – a ‘glimpse of Heaven’ – a view of a so-to-speak-existence where there is no state-of-flux, nothing to hide behind. This level of healthful unblemished loving insight allows us to see this world much more clearly, much more like it really is – thus promoting greater and greater resilience in our wherewithal to meet and embrace, and even look forward to the miracle of life’s challenges – the moment to moment change which we can choose not to ignore. In this loving and mindful outlook, it is possible to gather a healthful appreciation of the reality that there is nothing perfect in this world – an appreciation in which we find a wonderful gift: that there is always room for improvement.

~ The primary fault of mankind is the notion that you are there and I am here. Much of our suffering is rooted in our addictive purposeful or instinctive denial or ignorance that ‘we are all in the same boat.’ We need not be so lonely and detached from each other as we ‘wallow in our muck’ – the muck being all the deeper and worse by our sense of being so alone, and/or that we are the only ones suffering from our difficulties. The world does not move so fast when we feel a sense of healthful loving closeness, a truly well-meaning spirit/affinity, a genuine sense of empathy toward others and they toward us. As we learn to realize a greater and greater sense of responsibility for our own health and wellbeing, it becomes easier and easier to enjoy true compassion and empathy for all of our peers.” — Dr. Glen Hepker (Copyright 2011)
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Some say that “greed is good.” How healthful of a spirit is it?

An excerpt from my book, A Glimpse of Heaven: The Philosophy of True Health – from Chapter XI: “True Faith and the Three Portents”…

“A sense of entitlement – as mentioned earlier herein – a sense that I, or the group I am born into or attached to, is better and/or more deserving, has a palpable intrinsic connection to greed. In what is now coined the Great Recession, we find ourselves in a terrible state of circumstances. It is quite clear that a primary root of this grave and highly convoluted financial debacle is greed.

It is likely obvious to many, that as a philosophy, capitalism has both its positive and negative features. In its practical application, capitalism is generally a good thing when its practice is congruent with well-meaning/honest ethical standards – as is the case with most of those who work in the financial industry. Albeit, experts in sociology assert that at least five to ten percent of human beings display criminal tendencies and/or are conclusively corrupt. Thus, it certainly could be a logical assumption that at least a small portion of those who work in the financial industry actually do utilize their financial skills in a fashion which is not congruent with well-meaning/honest ethical standards. This is an unmistakably scary thing.

Some say that “greed is good.” Consistent with the philosophy set forth herein, we could say that well-meaning healthful ambition is good, but greed, when consistent with a spirit of entitlement and/or overt selfishness, is certainly not good – particularly when financial operatives widely abuse the financial instruments at their disposal. The financial world is an incredibly complicated one. Investing one’s hard-earned money into any of a wide array of entities (for instance – stocks, bonds, commodities,retirement funds, or even a mortgage) necessitates a truly important thing: Trust. When those who we trust on such a significant level ‘turn their backs’ on us, their customers, the result can obviously be truly devastating.

As we have seen in this Great Recession, greed has foreshadowed, been the significant cause, of this terrible financial debacle. The spirit of greed is not compatible with well-meaning healthful ambition – quite obviously not compatible with trying to do the right thing for the right sake. ‘Holding true’ to the faith and trust that others bestow in us requires a semblance of substantive healthful faith in our own ability to do our ‘best’ a significant majority of the time. There are periods in which our judgment is not ‘up-to-par,’ but these should not be inclusive of breaches of trust which significantly effect the financial wellbeing of even one individual…or the masses. Taking meaningful responsibility for ourselves is clearly possible if we employ a sincere effort. We have the ability to enforce healthful change – there is strong evidence that even a majority of criminals have the ability to make positive healthful changes in their lives.

There is very little in life that we can be clearly certain of – which makes faith so important. Albeit, most significant of all is faith which necessitates true effort – ahealthful bright beautiful true faith which is most often not dominated by the darker side of our natures. This way-of-being is consistent with the notion of True HealthThrough True Responsibility – taking true responsibility for our own health and wellbeing. Is there a fair-minded well-meaning valid argument against this concept? Would the world be a much better and different place if more and more people displayed such genuine effort? Each of us has the ability to find out. It is up to us as to whether we choose to look within ourselves – without debilitating levels of fear – learning to witness ourselves and our world in a more and more unblemished fashion. It is up to us to decide for ourselves what is right – without unhealthful selfishness. It is up to us as to whether we allow ourselves the true freedom to become more and more roundly educated, compassionate, loving – a healthful way-of-being, devoid, or mostly devoid of the suffocating heavy miserable weight of hate, greed, and ignorance. Such freedom can allow us an evolving wherewithal to enjoy the ability to be more and more rational/logical in ‘connecting-the-dots’ between healthful insights in our daily lives – a notion in the traditions of the health and wellness arts that I teach and coach, coined Pattern Literacy. Realization of this level of practical insight is the embodiment of dignity, decency, goodness, and grace – the ‘true responsibility of healthful interaction, with ourselves and others. It is a stunning example of true health.” — Dr. Glen Hepker  (Copyright 2011)
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