Nothing to Hide Behind…

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‘Hitting it out of the ball park’ TOGETHER!

December 8, 2019 by Dr Glen Hepker

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

May 27, 2019 by Dr Glen Hepker

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.”

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…

March 24, 2019 by Dr Glen Hepker

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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Learning how to breathe…

July 23, 2018 by Dr Glen Hepker

Sounds silly or crazy – doesn’t everyone know how to breathe? Only on a most basic level they do – and such breathing, e.g, using only the upper part of our lungs to breathe shallowly, genuinely isn’t the most healthful way to breathe. And this is proven empirically. Most people do not breathe in a most healthful fashion.

Shallow breathing can have a negative effect on most of the functions of one’s body – inclusive of one’s sleep, mood, energy levels, and all of our neurovegetative systems, together with the quality of circulation in every cell of our bodies. Shallow breathing abbreviates the amount of oxygen and energy circulated throughout one’s body.

Learning to breathe properly every moment (not just when we are conscious of our breathing), allows us more energy, overall improved health, inclusive of greater homeostasis, relaxation, circulation, less anxiety and fear – better preparing us for the stressors that life throws at us. It can even can have a positive effect regarding our realization of happiness, self-fulfillment, and clear thinking. This breathing paradigm better promotes secretion of relaxing, pain-killing hormones. Our bodies are meant to breathe in this fashion, but in Western culture, this isn’t commonly taught or promoted – people generally aren’t aware of this way of breathing, and/or its importance. Healthful infants breathe this way naturally, but it is believed that, through the stress of life and chronic raising our shoulders, the quality of our breathing devolves and we breathe less deeply – more at our chests. In many cultures, the importance of belly breathing is taught as children move toward adulthood.

1. This all relates to what is coined as diaphragmatic breathing or abdominal breathing. Singers learn this type of breathing, as do many of those who learn ancient arts such as yoga, chi kung, and tai chi chuan. It is set forth in those arts that nothing is more healthful than learning all-of-the-time diaphragmatic breathing. It is said thereof, that if one practices diaphragmatic breathing at least five minutes twice per day, within 30 to 60 days, most people will have trained their central nervous systems to accept the rhythm of this type of breathing all day, every day.

There are two types of diaphragmatic breathing: Advance abdominal breathing is performed by breathing in and pushing one’s abdomen out, and breathing out and pulling one’s abdomen in – much like pretending that one’s lungs are in one’s abdomen. At first one needs to do this consciously, but with practice over time, one learns to do it unconsciously; the same goes for reverse abdominal breathing, e.g., but it is just the opposite – breathing in, pulling one’s abdomen in, and breathing out, pushing it out. It is up to each person to decide which works better for them. Albeit, it is believed that in these stressful times, more than not, people will benefit more with focusing most on the advance breathing methodology. That said, ‘one size does not fit all’. It is believed that advance breathing releases heat and reverse breathing creates heat (quite generally, the former being for stressed-out people and the latter being for people who are more lethargic in nature).

2. It is significant to breathe in and out through the nose, or in through the nose out through the mouth. We should generally not breathe in through the nose, unless one has congestion, or if one is performing highly aerobic exercise such as running (then one should breathe in through both the nose and mouth, as necessary).

In addition, the nose is designed to filter raw air, warm it if cold, make it less dry if dry, etc. It serves to filter the air, it cleans it of debris, such as viral, bacterial, fungi, and toxic matter – even just dust/dirt. Hence, it is generally more healthful to inhale by way of the nose.

3. With diaphragmatic breathing, each time one inhales, it should feel like the air is going all the way down to one’s stomach. The muscles most succinctly associated with breathing, most especially deep breathing as such and ideally, consist of the diaphragm, abdomen, chest, neck, and shoulders.

It is extremely important to learn to keep one’s shoulders relaxed with regard to this means of breathing – undue raising of the shoulders pulls on and tightens the diaphragmatic muscles, making it much more difficult and less natural to breathe deeply. Raising the shoulders also pertains to the ‘fight or flight’ response, e.g., is very much associated with fear, anxiety, and stress – and these feelings can prompt the adrenal glands to secrete hormones that make one more tense.

Diaphragmatic breathing assists one’s lungs in their function of gas exchange – the quality of which is significantly enhanced when taking place deep into the lower lungs. When breathing at the diaphragm, the diaphragm better massages the liver, stomach, and intestines – promoting an enhanced rhythmical balance/circulation. The lymphatic system has an important function with regard to the immune system – it can do its work much better when congruent with diaphragmatic breathing – most particularly in ridding the body of waste products from the bowels. Diaphragmatic breathing diminishes pressure in the chest and belly – relaxing the heart, making its work easier. It also allows the proper breathing muscles to do their job, versus other muscles having to do unnecessary work when breathing is shallow, e.g., just in the chest: as the chest becomes more relaxed as such, the neck and shoulders will have less tenseness, misalignment, and discomfort/pain.

4. True relaxation is of the upmost importance. We ALWAYS come out further ahead the more relaxed we are. The better we learn all-of-the-time diaphragmatic breathing, the more relaxed we are, and the more we avoid abbreviated levels of oxygen, which unto itself, makes the body and brain more stressed.

By strategically taking control of one’s breathing and making it more relaxed, it is like a positive domino effect. It is like tuning up one’s mind/body connection, therein and everything in-between. Our bodies respond in kind, prompting overall enhanced functioning. When the body and mind are relaxed, health is good, energy is high, and it becomes a more simple matter to be happy, appreciative, and loving – toward others and within/toward oneself.

5. Everything has a natural rhythm and vibration. This includes everything in our world, our universe – just like a finely-tuned clock: The seasons, earth, oceans, moon, stars, all of nature, etc. Our bodies are just the same…at best. For us, proper breathing promotes this clock to function better – inclusive of homeostasis (a healthful balance of the central nervous system), and the healthful secretion of hormones, on and on. When our bodies are tuned, they function the best – and proper breathing is a significant facet of this rhythm of true health.

— Dr. Glen Hepker

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Learning to witness our true connection…

June 3, 2018 by Dr Glen Hepker

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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Healing With Five Gates Guided Imagery Chi Kung…

February 26, 2018 by Dr Glen Hepker

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?

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.

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.

*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?

January 29, 2018 by Dr Glen Hepker

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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641-423-2648

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Five Senses Guided Imagery Chi Kung…

January 2, 2018 by Dr Glen Hepker

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?

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).

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?”

Five Senses Guided Imagery

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.

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True appreciation of the miracle of the moment…oh boy!

October 1, 2017 by Dr Glen Hepker

“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.” — Dr. Glen Hepker (Copyright 2011)

What are your thoughts on this dynamic? We often complain that the “year” or the “time” have “gone by SO quickly.” Albeit, when we genuinely think of all of the things we’ve done during that so-called ‘time (inclusive of the innumerable moments),’ then it doesn’t seem to be so fast. AND additionally, if we make genuinely significant effort in order to learn to be more and more mindful, present…BEING the moment that we are in, I can promise that the time will NOT fly by (and it will not be boring either!). Not at all. From this perspective, SO many moments each day will likely also not be so easily forgotten, e.g., they will be appreciated in a more and more healthful loving spirit. In a state of mindfulness, we can become less and less blemished witnesses to our internal and external environments…witnesses to so much of the magic that we often ignore.

If there is a ‘key to the universe,’ then this level of bright beautiful sparkling ‘true appreciation’ may be a substantive part of it. It is light of the pernicious weight of preset patterns of thinking and expectations. It is not living for the moment, it is living in the moment. This is truly a skill, AND there is always(!) room for improvement: Abiding awareness of this dynamic is a VERY important aspect of mindfulness and its congruent sense of splendid appreciation.

‘Being’ present and mindful is SO very much about true appreciation of the miracle of the moment. It is SO very much about true honesty, promoting of true happiness and true freedom…but most importantly, needing less and less to hide behind.

It is QUITE difficult to be upset, angry, depressed, sad, anxious, or frustrated, if one is not thinking such thoughts. If one is mindful, present, focusing on just what one is doing in the moment, and enjoying (‘being’) a deep sense of gratitude, then it is really difficult to be lost in the dark and heavy cyclical thinking that can make us ill or worse.

This is by no means easy stuff – it is a skill. Albeit, nothing can be more rewarding than embracing such true effort – except maybe the resulting ‘glimpse of Heaven.’ It IS true health through true responsibility. — Dr. Glen Hepker

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