Learning to witness our true connection…

Humbly and respectfully, what could be more important than working to make the world a better place each and every day, inclusive of seeing that a genuinely significant means to do so is to realize that we are much more connected to each other, and to our environment – the universe as a whole, than we are (generally/culturally) trained to even be remotely aware of? We are SO very much more in the same common boat than we most often think and act!

What would it be like to complement this healthful outlook, this splendid protocol, with the idea that we can better and better learn to play the part of a less and less blemished witness both within ourselves and outside of ourselves, realizing that, yin to yang and yang to yin, they reflect back and forth upon each other, in an infinite fashion?

Is it possible that, through true meditation, we can learn to witness objective truth/objective insight? Is it possible that in realizing the genuine skill of becoming a less and less blemished witness, that we will then know that it is a truly healthful means by which to embrace the truth that we are SO very much more connected to others and the universe as a whole? What would it mean if we truly realize that each and every thought, word, and action are shared with, and an intrinsic part of infinity? AND have an effect on the quality of the moment, day…life as a whole? Isn’t this all about a splendidly healthful spirit of true appreciation and gratitude? 

Would embracing a daily ritual of meditation possibly make your world, THE world, a much better place? It is (redundantly) scientifically proven that learning to, or trying to learn to meditatively empty one’s mind of thought is SO quite healthful, on multiple levels! Even mindfulness meditation, e.g., focusing ALL of one’s attention on one, two, or three aspects of what one is doing at any given time, is equally healthful. Maybe there is nothing more healthful – there is one way to find out!

Albert Einstein once said,

A human being is a part of the whole, called by us, “Universe,” a part limited in time and space. He experiences himself, his thoughts and feelings as something separated from the rest — a kind of optical delusion of his consciousness.

This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us. Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole of nature in its beauty.

Nobody is able to achieve this completely, but the striving for such achievement is in itself a part of the liberation and a foundation for inner security.”

He also said,

“The true value of a human being is determined by the measure and the sense in which one has attained liberation from the self.”

Please be aware that our thoughts and feelings are not as personal as we have most often been taught to believe. Each thought and emotion has an impact on our world today, yesterday, forever. All things are connected – every thought, word, emotion, and action effects all other entities/things, throughout time, space, and distance. Positive, negative, and also indifferent thoughts and feelings manifest within this paradigm. Yes, we are ALL in the same common boat, yet this logic, this thesis, this reality is much broader than even that important ages-old notion. True responsibility is not only about what you do but what you think and feel. This means that, on a splendidly positive note, doing, feeling, and ‘being’ the right thing for the right selfless sake has a quite healthful effect, not just on oneself, but throughout the…everything.

It is of great import that we be aware of our true responsibility in this fashion. This logic goes quite broad, e.g., positivity attracts positivity, negativity attracts negativity, and indifference attracts indifference – and so on. Obviously it is quite dynamic and involved: Somethings cannot be completely understood, at best only witnessed.

Our responsibility goes at least as far as being mindful of our thoughts, feelings, and actions – fine-tuning them to be more and more splendidly consistent with the kind of world we desire. This awareness, this insight, especially objective insight, prompts in us a level of true freedom that assists us in deeper and deeper realization that it really IS so much about true health through true responsibility. It IS so very much about the truth that we are SO very much more in the same common boat than we SO often think and act. The more responsibility we learn to take, the more significant our sense of true honesty, appreciation, and lightness of being will be…less and less to hide behind. It IS so very much so, the better and better we are able to witness this truth!

This all may take true effort, but the effort can allow us beyond-words amounts of true happiness…’glimpses of Heaven!’ 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. Thus here in this world, we can be more and more healthful conduits between Heaven and Earth. Oh boy!

Through clear eye of this healthful outlook, we can learn to better and better witness the magical things going on within us, and all around us, ALL OF THE TIME! And I’m not talking parlor tricks.

Einstein also said,

“There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.”

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Health & Healing With Small Cycle Breathing Guided Imagery…

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 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 Small Cycle Breathing 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’.

*Per tradition, the primary diaphragmatic breathing type utilized when performing Small Cycle Breathing guided imagery is reverse breathing. Small Cycle Breathing 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 also 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 this premise, 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 Small Cycle Breathing 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).

Small Cycle Breathing Guided Imagery…

According to the ages-old traditions that I teach, coach, and endeavor to follow – inclusive of acupuncture theory, this type of guided imagery was engineered to enhance the connection of, and the circulation within the Governing Vessel/Du Mai and Central/Conception Vessel/Ren Mai. These two ‘vessels’ are thought to rule all the bioelectric meridians and other six vessels. This means that this type of guided imagery will significantly invigorate the practitioner, in its own fashion promoting a greater holistic connection within, and healing of/for the whole self. This is inclusive of splendid homeostasis – a healthful balance in the central nervous system. All guided imagery is meant to do this in somewhat different ways, though this type does it through connecting these two primary vessels and enhancing the quality of the movement of the energy thereof.

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 reverse diaphragmatic breathing going.

Bring all of one’s attention to ever-so-slightly just below the tip of one’s tailbone (which is Governing Vessel Acupoint #1/Chang Chiang/Long Strong). As one inhales, imagine a warmth, a light, a sparkling cursor moving up one’s spine (just beneath the surface of one’s skin – moving steadily/fluidly) and over the top of the head along the centerline, and down the centerline of the face to the top of one’s tongue by the end of the breath out.

Then, in time with the breath breathing out, bring all of one’s attention to the bottom of one’s tongue, and imagine the warmth, light, sparkling cursor moving down the the centerline, all the way to the midpoint underneath, between the top of one’s legs (which is Central Vessel Acupoint #1/Huiyin/Meeting of Yin). This cursor moves down the centerline, and reaches Governing Vessel Acupoint #1 by the end of the breath out. Ideally once again, the cursor moves steadily/fluidly.

Repeat the cycle 10 or more times, or at least until one feels a significant level of benefit. It can be done as often as one likes. Please realize that the practice of guided imagery is a true skill, AND always room for greater skill/benefit.

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Significantly reduce stress & insomnia with Long Breathing Guided Imagery…

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 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.

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’.

Long Breathing Guided Imagery:

In the ages-old traditions that I teach, coach, and endeavor to follow, this type of guided imagery was primarily engineered to assist in the treatment/healing of insomnia, stress/anxiety, excess heat, inflammation, and additionally is the primary guided imagery utilized during the practice of moving chi kung and also tai chi chuan.

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 advance (versus reverse) diaphragmatic breathing going.

As one inhales, imagine that this inhalation is a cool, refreshing, soothing, healing breeze – imagine that one can actually feel this healing ‘breeze’ as it moves down one’s centerline (just beneath the surface of one’s skin). Move the breeze in behind one’s navel by the end of the breath in, and then hold for a moment. Ideally, the breeze moves steadily/fluidly.

Then, in time with the breath breathing out, imagine there is a light, warmth, sparkling cursor moving forward and down the the centerline, e.g., beginning at governing vessel acupoint #20 – the slight concavity/depression just behind the crown of one’s head on the centerline. As stated, this cursor moves forward and down the centerline, and by the end of the exhalation, the cursor has reached just behind one’s navel. Ideally, the cursor moves steadily/fluidly.

*If one has trouble with one’s imagination, e.g., envisioning the breeze and cursor, then put one’s index/middle fingers together (from one or both hands), and train/trace the lines of the guided imagery in proper time with the inhalation and exhalation.

**As with all forms of guided imagery, ALL of one’s attention is on just what you are doing, in this case your breathing and visualization – ideally nothing more nothing less. Endeavor to play the part of a less and less blemished witness, e.g., try not to think, just witness your breathing and guided imagery (the cool breeze and the cursor). Please realize that these techniques are true skills, and that there is always room for improvement, greater awareness and skill.

***Additionally one should ideally realize, that one should do this guided imagery until it works, e.g., if you are using it to treat insomnia, then in each given circumstance, keep doing it until you wake up in the morning feeling refreshed and pleased with the outcome. The same goes for using this guided imagery to treat stress/anxiety, “do it until it works.”

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Healing With Five Gates 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 Gates Guided Imagery

As coined, the five gates are: one on each foot, one on each hand, and a single gate just behind the very top of the head.

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.

The Foot Gates:

Initially one side versus both, focus all of one’s attention at kidney acupoint #1, also known as Bubbling Wells, e.g., on the bottom of one’s foot along the centerline, just behind the ball of the foot.

Imagine one can breathe in through that point or bring fresh energy in, like a light, warmth, sparkling cursor, up one’s leg, into the hip, and over across and behind one’s navel and hold (holding one’s breath and attention at that point for a moment). Then reverse the flow along the same pathway, sending the stagnant, used-up, even ill energy down and out the point on the foot in time with the breath breathing out.

If one has a discomfort, malady, or any such in this area of the body, then during the breath in, imagine one can take a little detour with the cursor/attention to the problem area, wash, soothe, and heal it, and continue on along the main pathway, placing one’s attention behind the navel. Then reverse the flow, sending the stagnant energy out.

One then can switch to the other side and do the exercise. Eventually when one becomes more skilled, one can perform the visualization at both sides at once.

The Hand Gates:

Initially one side versus both, e.g., at the center of one’s palm, imagine one can breathe in through that point or bring fresh energy in, like a light, warmth, sparkling cursor, up one’s arm, into the shoulder, and down across behind and one’s navel and hold (holding one’s breath and attention there for a moment). Then reverse the flow along the same pathway, sending the stagnant, used-up, even ill energy out the point on the hand in time with the breath breathing out.

Again, if one has a discomfort, malady, or any such in this area of the body, then during the breath in, imagine one can take a little detour with the cursor/attention to the problem area, wash, soothe, and heal it, and continue on along the main pathway, placing one’s attention behind the navel. Then reverse the flow, sending the stagnant energy out.

One then can switch to the other side and do the exercise. Eventually when one becomes more skilled, one can perform the visualization at both sides at once.

The Head Gate:

Moving on to the head gate, e.g., governing vessel acupoint #20, the slight concavity/depression just behind the crown of one’s head on the centerline, imagine one can breathe in through that point or bring fresh energy in, like a light, warmth, sparkling cursor, down through one’s head, and down one’s spine or down through the center of one’s torso, and on behind one’s navel and hold (holding one’s breath and attention at that point). Then reverse the flow along the same pathway, sending the stagnant, used-up, even ill energy out the point on the head in time with the breath breathing out.

Again, if one has a discomfort, malady, or any such in this area of the body, then during the breath in, imagine one can take a little detour with the cursor/attention to the problem area, wash, soothe, and heal it, and continue on along the main pathway, placing one’s attention behind the navel. Then reverse the flow, sending the stagnant energy out.

*According to acupuncture theory, governing vessel acupoint #20, when stimulated by acupuncture/pressure, is a significant relaxation point, promoting the secretion of relaxing, pain-reducing hormones. When one uses one’s imagination to breathe in through that point or bring fresh energy in, imagine that this visualization stimulates that point, much like acupuncture stimulation.

**This is an ages-old form of guided imagery – even so, it has been empirically researched and found to be of significant benefit in assisting practitioners in abbreviating pain and promoting relevant healing.

***According to acupuncture theory, illnesses of various types are forms of stagnancy, hindering the healthful flow of blood, lymph, and energy.

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Cold winter weather getting to you?

Okay…business at my school/wellness center has never truly bounced back since the “Great Recession”, and consequently I’m trying new ways to connect with people with regard to my services. Nevertheless, the following services are genuinely no joke, and QUITE seriously helpful and beneficial to interested people. I’m simply beginning to offer some services individually by phone, vs. in the context of the broader comprehensive classes I generally offer.

SO HERE GOES: Is the cold winter weather getting to you…really an agitation? Well, please give me a call. I will teach you reverse abdominal breathing (coined ‘winter breathing’ in acupuncture/TCM theory). And I will teach you the corresponding guided imagery technique that complements and completes the practice. It will make you feel warmer – you’ll still feel the cold, albeit the cold becomes much less of an agitation, truly so. *Reverse abdominal breathing is also quite beneficial to those who suffer from lethargy, or tend to be more lethargic than otherwise.

These are traditional aspects of the ages-old arts that teach and coach. And in learning to defend oneself against the cold, it is important to keep in mind the following ages-old adage passed down in these arts: “True self-defense is self-defense against our own weaknesses and bad habits.”

What’s more, it doesn’t have to be taught in person – just like mindfulness meditation and guided imagery, I will teach reverse breathing to you by phone.

Learning these splendid techniques is a wonderful gift to allow yourself – please let me coach you…because, YES IT IS COLD OUTSIDE!

Learn to embrace your comfort and discomfort equally!

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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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Positive Thinking – Does it really work or can it interfere with “real” healing? Can the ‘magic elixir’ be found in a deeply loving sense of true appreciation and responsibility? Maybe so.

Humbly and respectfully, I believe we must learn to better and better act in a healthful spirit of loving selflessness, allowing ourselves the true freedom of alleviating expectations, preset patterns of thinking, hidden agendas, and the need for selfish recognition. It is in the loving and altruistic spirit of true honesty, allowing for true happiness – it is realizing greater and greater mastery in playing the part of an unblemished ‘witness’ to our internal and external environments. It is the right thing for the right sake in selflessly embracing true health…alleviating the pernicious weight of what we may coin as our addictive emotional attachments and also what are most typically viewed as physical vices/attachments. In better and better realization of this healthful spirit, we can more so avoid getting permanently stuck on stagnant plateaus (which over time, can become like a purgatory/living death). Nothing can be more healthful than this deep positive outlook – and yin to yang, nothing can be more healing.

If one’s positive outlook is rooted in substantive and meaningful objective insight, then it becomes more and more real. If one’s so-coined “positive thinking” is rooted in silly, empty, superficial, or nonsensical outlooks, positive thinking is just blind and not real. This is not meant in a spirit of negativity – albeit genuine healthful change has to be founded on serious work and deep objective insight. We CAN learn to play the part of a less and less blemished witness to both our external and internal worlds, one reflecting upon the other, but once again, this must be rooted in genuine effort and insight. There may be nothing more healthful.

Consistent with this issue, it is significant to learn to NEED to genuinely embrace a deep abiding spirit of forgiveness of ourselves and others. If there is a Heaven, if there is a ‘key to the universe,’ if there is 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 can be a benevolent and selfless ‘glimpse’ of an existence, so-to-speak, in which we have no need for attachment to yesterday, today, or tomorrow – once again, nothing to hide behind…all is known.

Here in this existence, in a splendidly healthful spirit, we can live each day, each moment, inspired anew…more and more ‘present’ and embracing of the miracles/blessings of each moment…inclusive of healthful change. A key to unlock the door to true health, i.e., the ‘magic elixir,’ may be found in true appreciation – true appreciation of our best moments AND our difficult moments. This is our true responsibility, and is a beyond-words sparkling spine-tingling/shivering means by which to realize our most important responsibility of all…making this world a better place! This may be among the most important reasons we are here. Oh boy! — Dr. Glen Hepker

 

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