Tai Chi, integrity in motion...

Tai Chi is often called "Meditation in Motion". While this conjures up imagery of students basking in the morning sun, gracefully moving through their forms, reflections dancing gently on a nearby pond, I personally feel it is a bit misleading, especially during the first few years of Tai Chi training when simple coordination and concentration are such an effort. After the basics are comfortable THEN the hard training begins in earnest. I am always reminding my students, "If it is easy, then it is NOT Tai Chi". Creating that "effortless" movement only looks easy. Consider how beautiful and graceful (even effortless) the Olympic Gymnast or Figure Skater looks when performing their routines for a captivated audience. Then consider the amount of personal sacrifice that went into that performance; countless hours, weeks and years of proper diet, consistent exercise and repetitive training. So then why do new students walking into our Tai Chi classes think that they can master this process of training the body in a few short weeks? The ones that stay with the program soon begin to discover its treasures through better balance, improved strength, coordination and concentration but the forms are far from graceful at this point in training. Years will pass before one feels "comfortable" with the forms. This is perfectly natural as there is no substitute for time and consistent training.

Supporting the Sky...
In last week's classes we paid close attention to our Grounding Energy; giving ourselves a strong, well rooted stance. Tai Chi has its roots in Daoist Philosophy which clearly observes balance in all things as is well represented in the Yin Yang symbol.

Therefore, to focus only on Grounding would ignore half of the equation; Supporting the Sky brings that all important balance to this spinal training. Both Grounding and Supporting the Sky begin in the lower Dan Tien then travel in opposite directions down or up the spine respectively. This combined focus on spinal flow creates another principal focus called "Needle in the Cotton".

Listening to your body...
When we wiggle our fingers, the brain has sent signals through our nervous system to the appropriate muscle groups which then create the desired movement. As an added bonus, our eyes provide visual confirmation of this action. In another example, when we tighten our abdominal muscles we can not "see" them flex (at least most of us can't) we have to feel it happen. This internal focus translates (simply enough) as "listening". In order to truly train your body effectively, you must heighten you ability to "tune in" to yourself through deeper concentration.

One of the most effective relaxation techniques I know is the visualization of sinking into the bed with every exhale. This imagination play very effectively communicates with the brain and begins the process releasing muscles in an effort to provide the desired sensation of sinking into the bed. When working on spinal strengthening through the "Needle in the Cotton" principal, visualization (imagining both the Grounding Energy and Supporting the Sky's rising energy) is a very important tool. Being able to confirm your efforts through effective "listening" allows you to close the loop on the process giving you positive confirmation of your actions.

A road map to a better mind/body connection...
If you decide that Tai Chi is for you then realize that it will take time and sincere effort to produce the desired results. There are no magic pills or substitutions for the focused attention, deep concentration and precise alignments required to be successful. Consider yourself an explorer of unknown terrain (your body and mind). You are setting out on an adventure that will give you a much clearer "road map" of yourself. Providing you the opportunity to affect real change within your own "body world". This journey will take a deep commitment to yourself, a determination that will challenge you mentally, physically and emotionally. Simply put, Tai Chi is about creating Integrity in Motion.

Tai Chi, its a three way street...

This week Fayne and I had a seminar to do for Adult Protective Services. It was their annual meeting and we were asked to come in and talk with and teach them techniques in effective stress management. The preparation for this seminar gave me an opportunity to learn about their working conditions and the stresses they are placed under each day. Social workers, like teachers are often underpaid, overworked and under appreciated; to dismiss these facts and simply say that it goes with the territory is also, unfair.

The mind body connection runs deep...
Tai Chi training has three distinct levels of work; physical, mental and spiritual... Each level is guided towards a comfortable inner harmony or balance. What most people fail to realize is how fully connected these three levels are to each other. Here are some specific examples for your consideration:

PHYSICAL ---> MENTAL ---> SPIRITUAL
NEGATIVE: Chronic or acute physical pain causes mental distraction, reducing one's ability to concentrate and can strongly affect one's mood, patience and energy level. Poor diet and lack of exercise will affect energy levels as well as attitude.
POSITIVE: Strong posture, healthy physical exercise and a good diet can provide mental clarity and promote spiritual wellness through a sense of well-being.

PHYSICAL <--- MENTAL ---> SPIRITUAL
NEGATIVE: Mental confusion, disorientation or a sense of overburden can cause high blood pressure, migraines, loss of appetite, restlessness, fatigue, anger, frustration and depression
POSITIVE: Consistent meditation, quiet time and / or personal contemplation, can positively affect your mental clarity and spirit as well as lowering your blood pressure, eliminating hyper-tension and reducing fatigue

PHYSICAL <--- MENTAL <--- SPIRITUAL
NEGATIVE: Sadness, depression, anger and frustration can restrict your ability to concentrate, increase tension, affect your posture, create fatigue, insomnia and loss of appetite
POSITIVE: Taking the time to work on your spirit will help you feel lighter mentally as well and release deep seated stresses "baggage", allowing you to take life a little easier, greatly enhancing your physical well being by reducing blood pressure, relieving tension, promoting a more stable attitude and opening your Heart Center to love.

This may seem like "new age who ha" but there is clear scientific evidence for each of the points I am making as well as my own personal experiences with myself and my students. In addition, when I presented this information, along with specific exercises, to the APS Social Workers I was met with MANY nodding heads who clearly saw the connections through their own personal experiences. This is a group of people who can clearly draw relationships between the stresses of their jobs and the resulting high blood pressure, hyper-tension, migraines, depression, anger and exhaustion. Many say that "it comes with the territory" when you are trying to help people who may not understand what is going on or feel they don't need the help, even when it is painfully clear how badly they do need you.

Perspective is huge...
Tai Chi is about physical, mental and spiritual balance, no matter what causes your imbalances, your perspective on them is a huge part of how they affect you. Each day we make decisions that will determine our mood, stress level and physical health. Very often, we tell ourselves "little white lies" to help convince ourselves that we can do this...

• I don't have time for a health breakfast I can just shove a donut in my mouth on the way to the first of many meetings in my overbooked day; I can get something good to eat later
  
• I need the caffeine to help keep me awake
  
• My body hurts after I run but I don't like other forms of exercise
• I can stay up and work on this report, I really only need about 4 hours sleep; my boss will be impressed
  
• Drinking helps me to relax; after all it is only on the weekends
• I will slow down when I get this project to the next stage
• He is my customer, I have to do what he says, even if it is long hours and on the weekend
• My family knows I love them I don't have to tell them how I feel
  
• It is only a little lie, besides he/she would get upset if they knew the truth and I don't want to deal with that
  
• I don't have time to: cook, exercise, play a game with my kids, (insert your issue here)
  

The words "work / life balance" seem to have taken on a different meaning lately. It seems to be more about how much can we pile on before the balance breaks instead of determining when enough is enough. As a Cubmaster and Boy Scout Leader, each week I see kids being driven to band, soccer, scouts and baseball ALL in the same week! I have seen kids come into a scout meeting sweaty, still in their sports uniform, not having eaten anything since lunch, trying to concentrate on first aid skills for an hour then grabbing some fast food on the way home to a pile of homework. This is on top of school projects and chores! I have seen camp outs driven so hard to cram as much as possible int one weekend that the boys did not have time to truly appreciate the natural beauty we drove 5 hours to see. I am also seeing more and more obesity in these children. This begs the question; "What will the next generation be like?" Will they have the faintest idea what it means to relax, slow down and enjoy life? With 75% of disease in this country directly related to stress, what will their medical bills look like. The message I tried to impart on my students this week as well at the Social Workers at the seminar is simple, take time for yourself on your own terms or your body, sooner or later, will force you into taking time on its terms through illness, disease or a breakdown. Our bodies are like tax collectors, you can either pay me now, or pay me later.

A final thought...
Each week, I have the benefit of working with many people who are on the other side of cancer, strokes, heart attacks and other life threatening diseases. I have also lost some dear students and family to these same diseases and worked with people who faced terminal illness head on with grace and beauty. It is clear to me that they all share one thing in common. No matter what drove them to their particular illness, the fear of death has changed them forever. Suddenly they appreciate the little things, have more tolerance for the "stupid things" and express their love more freely. I would like to suggest that it is better to learn from their near death experiences than to create one of our own to affect change in our own lives. And if you still need a wake-up call, go volunteer some time with the children at Scottish Rite Hospital, that should do it.

Tis the season for Tai Chi...

The holiday season is always a mixed blessing.

As much as there is joy, there is also sorrow;
As much as gifts abound, some must do without;
As much as there is kindness, anger runs wild and free;
As much as there is peace, stress is embedded in each day;

Why, just this week I saw two people driving down the road, wishing each other a happy holiday season with their MIDDLE FINGERS...

Breathe, relax and try to remember the REAL reasons we celebrate this time of year...

The mind / body connection - A road map for your health...
Last week we focused on concentration. This week we took that same focus into the body. Imagine that you move to a new town. Typically, the first thing you will learn are the major roadways. Then, with time and practice, you will find easier, more efficient routes to your favorite places. You will get very comfortable driving those routes and resist changing them. So it is with our spirit. When we are newborn, infant, toddler we are using the highways (gross motor skills). Then, as we grow up, we begin to find easier, more refined ways to make the same movements (using the best roads, and favorite short cuts). When we take on something new (like a road unpaved) wit is choppy, unrefined but with time and frequent effort (travel) to smooth it out, we improve. As we age, some roads we were used to using frequently, become less traveled. WE become less flexible, not as strong and maybe lose our ability to balance effectively. If we continue to ignore these issues (roads) they will become increasingly more difficult to find. You do not have to run a marathon to stay active, just don't stop doing things you enjoy and make sure you keep those "roads" well traveled.

The fewer, the better...
One of the main goals in Tai Chi and Qigong training is to become more fully aware of our own internal muscle map (roadways). We strive to become increasingly more efficient at using our bodies. Imagine being able to perform a movement with 3 muscles in lieu of 23. Those 20 "extra" muscles would then be able to relax and enjoy a gentle stretch while the 3 were working harder than ever before. Circulation through the relaxed areas would increase and as an added bonus, the 3 working muscles would get much stronger and more connected within the brain's map in the process. They would develop a more precise understanding of what their role is within our intricate body. This increased efficiency helps to conserve energy, boost immune functions and vitality as well as stimulating deeper concentration and a profound sense of calm.


Heart Strings...
While working on the body is important, it is truly only the tip of the Tai Chi iceberg. One cannot honestly call it Tai Chi or Qigong unless the body, mind and heart (spirit) are ALL fully involved. IN my 30 years of martial training and my more recent judging of Tai Chi competitions, I have seen many talented people. Some were master technicians, performing with such precision, yet something was still lacking in all their efforts. Then I have seen the less technical student meander through the forms with a grace and beauty that left everyone watching, deeply moved by the performance. The difference between the two lies deeply within the mysteries of our own heart. In Tai Chi and Qigong, physical precision and mental focus mean very little without a clear heart connection.

I asked students this week to perform the opening form with NO regard for the technical aspects of the movement, just move with an open, loving heart. For some, I should have asked for the Brooklyn Bridge, it would have been easier... Some students were completely unable to open up to this training concept while others embraced it fully and yet others, literally "fell apart" while trying. The varied reactions did not really surprise me since we spend so much time concealing our true feelings in order to "spare" another person's feelings or to protect our "image" of world order. We even lie to ourselves to help make our frustrations more bearable hoping that it will all magically get better somehow. "Everything will get better", "I'm fine, really" "everyone argues, that's just our passion and love, right?" I am here to tell you from personal experience, just like physical training, if you do not put in the work, you will not get the results, period. I have met VERY FEW people that know Tai Chi at this level. In all my travels and working with some truly gifted teachers, I can honestly think of 2 or 3 that understood the heart connection well enough to apply it into their own lives. Amazingly, these teachers were were open and honest about the fact that they were "still working on it".

Try it at home...
Pick a movement; any movement. It does NOT have to be specifically Tai Chi or Qigong related, it should just feel natural and relaxed to your body. Before you move, breathe, relax and fill your heart with love. Once you truly feel this love deep in your heart, allow yourself to move, keeping your focus on the love, not the technique. Notice how relaxed and at peace you begin to feel. I have found that, for most of us, it takes a lot of practice to hold your focus. For those who work with their hearts daily, healers and spiritual teachers for example, this exercise is an integral part of their everyday existence... We can make it a wonderful part of our everyday too, if we put in the "heart time".

Journaling is "Heart Work"...
For my own training, I have found journaling to be a profound source of wisdom and insight into my deepest self. Here are some tips that may help you journal effectively:

• It takes time to develop the habit so do not let yourself get angry or frustrated if you miss a day or two or twelve. Allow yourself to write when YOU NEED to write, not just because it is a new day.
• Write from the heart, do not edit for content, punctuations or grammatical correctness. Let it flow naturally without judgement or fear of being "found out".
  
• Once you have written an entry, walk away from it and reread it the next day. You may find some insights that you were too close to see before.
• Every feeling is valid and should be acknowledged, do not allow yourself to suppress anything when writing, this will prevent your true nature from showing itself to you.
• Trust the process, do not "expect" results from the work. The lessons will be there when the student is ready to hear them.
• If you have someone you can share these insights and feelings with, you should consider doing so. This will further help to stimulate your personal growth and may give you a completely different perspective.
• Write from the heart, do not let the mind take over. If you get "stuck" walk away for a while, it will come back when it is ready.
  

Using Tai Chi to train focus, concentration...

I read an article this week on the effects of aging on our ability to concentrate. READ ARTICLE HERE According to this study, done by the Wake Forest University School of Medicine there seems to be no connection between aging and a loss of concentration. So now all my "old" students will have to find another excuse for their lack of focus... ;-) In their defense, there are two ways I know for certain can affect a student's ability to concentrate; hydration and medicine. If you are not getting enough water your brain chemistry can be altered making it much more difficult to concentrate. Western medicine has, with its LOOOOOOOOOOONG list of side effects can also impair one's ability to concentrate either directly altering brain chemistry or indirectly with ugly side effects that serve to distract us.

Mental muscles... Mind over matter?
It has been my experience that we can very effectively train our "concentration muscles" The study from Wake Forest goes a long way to support that hypothesis. READ STUDY SUMMARY HERE When working with a new Tai Chi student, we work first on helping them learn to recognize and release muscle tension. We work on mechanical fundamentals until they begin to gain a better mind/body connection (communication). As they grow in their training they find it easier to concentrate, developing higher levels of communication within their bodies. Meditation is a great example of this process. When you first attempt meditation (lets say just being still and focusing on the breath) you will typically find it very difficult to stay focused for any period of time. Usually, your mind will "wander off" task and it will take you a while to even realize it. After several frustrating attempts, most students , at this point label meditation as "too hard" or "not for me". The ones that keep working on it soon find their awareness of the "wandering mind" becomes more acute and that are able to more quickly return to their meditation focus. The formula is simple
(Practice + Time = Success)

Imagine that...
I have read many books about Tai Chi and Qigong and have worked with many gifted teachers; across the board, each of them speaks of using visualizations as a training tool. For a long time, I had trouble with this; later I could FEEL the benefit but lacked understanding. Now, I realize how visualization actually provides us with another method of communicating with our bodies. For example, early in training I am asking students to focus on three points of their feet to help them establish better stability and balance; later on, as they become more aware and comfortable with this focus, I ask them to "feel heavy" in their steps or stance without compromising their posture. Once the sensations of heaviness are easy for them to achieve throughout their practice they will lose the need for the visualization and begin to simply "be heavy". The feeling of being grounded and solid stays with them without the mental effort. This deepened sense of mind/body understanding is the root of our Tai Chi and Qigong training. We are ever refining our personal mind/body connection in order to develop deep strength and flexibility; increased circulation and vitality; heightened immune function and a very powerful overall sense of unity and peace.

Relaxation exercise... Please, try this at home...
Next time you are having trouble falling asleep or just want to relax for a bit, maybe meditate? ;-) try this...

Begin by sitting or lying down comfortably and focusing on your breath. Just listen to the inhale / exhale cycle and allow yourself to be still with this focus. Once your concentration has settled comfortably into the breath, visualize that with every exhale you are sinking deeper into the chair or mattress. Don't try to "make" yourself relax, simply visualize the sinking energy upon every exhale. It may take some practice to stay focused but I have found this to be a wonderful tool on a restless night. As with everything else, the more you practice, the easier it gets...Don't give up!

Rules for visualization
The rule is... There are no rules! NO right or wrong way to "play". Identify a desired focus (like relaxation) and then create and imagery you can relate to which gives you the sensation of being relaxed. The tool came can be used to create strong posture, grounding energy and any of our other 12 principals for Tai Chi and Qigong training.

Relax, focus and have fun with it!

Thanks Tai Chi!

Being a short week with a reduced class schedule, I wanted to keep things simple in class. I felt compelled to ask everyone to join me in feeling thankful and reaching for our "smiling hearts".

Real, physical benefits...
As I have mentioned before, being able to tap into our smiling energy can bring about very real, physical benefits. Scientifically, it has been shown that laughing, smiling and feeling happy releases chemicals that help to relax muscles, reduce blood pressure and provide an overall sense of well being. Not to mention that people will want to be around you, sharing in your happiness. It is contagious! Take it from someone who took MANY years to find his smiling heart, life is much easier on this side of the fence.

We all have much to be thankful for...
In my profession, I have spent time working with people of all ages dealing with physical, mental and emotional challenges. While each person touches my heart in some way, the children have always touched me the deepest. I have been blessed with the opportunity to work with children the physical challenges of Juvenile Arthritis, Muscular Dystrophy and other potentially terminal illnesses. It took me a long time to reconcile for myself a personal understanding as to why these children are made to suffer so much at such a tender, innocent age. I have shed many tears in meditation on this subject. With all these children go through, it always amazes me how strong and mature they handle their particular challenges. They seem to always have a smile and seem grateful for everything around them. I firmly believe that these, very special children, are advanced souls sent here to TEACH US lessons of compassion, understanding and unconditional love... Are we listening?

Personal thanks....
I have many things to be thankful for in my life... My wife Fayne, our beautiful sons, our health and this amazing path of love, light and sharing we walk together. I am so grateful to each of our students who come to class each week with an open, loving heart ready to work for their own betterment. Each of you, each day fill my heart with joy and love. Thank you!

I would like to encourage each of you reading this blog entry to take 5 minutes to sit down and contemplate all of the things you are thankful for in your life. Feel the love & gratitude flow through your body; notice tension and stress begin to drift away as you focus more and more on your gratitude and love. Relax your breath, open your heart and smile.

There, you have just added to your life expectancy...

Forced versus functional range of motion...

Over the first 23 years of my martial training I was taught to push my body to it's limits in every possible way. If I could only do a flying side kick into a heavy bag over 1 chair, then I needed to practice until I could do 4 chairs. If my stretching partner could only get my heel up to shoulder height then his goal was to stick it in my ear. Everywhere I turned I was being given (what I now know) is bad advice on developing effective flexibility and strength. Ballistic (bouncing) stretches, forced stretching, Cold stretching...all paths to injury. Worse yet, in 23 years of stretching this way I never got any more flexible. It would work for short periods but then my body would heal and tighten back up. In the 7 years I have been training with Master Chen, I have become more flexible than ever before. While I am still working through scar tissue, from the previous 23 years of training and injuries, I am slowly and gentle releasing deep scars into healthy tissue; truly enjoying the positive results of this fresh (ancient) approach to flexibility.

While it is much easier to demonstrate and have you experience this in a classroom setting, I will do my best to share how we create flexibility using Tai Chi principals.

Maximum or forced versus functional range of motion...

Tai Chi and Qigong work on the premise of efficiency. Using the fewest muscles possible to achieve a particular movement or range of motion. It is in this relaxed approach to development that we find the gentle beauty of Tai Chi and Qigong training.

Try this stretch:

Stand in tall posture, hands by your sides with palms facing forward. Fingers should feel full but not tight; elbows are extended but not locked; shoulders are relaxed and the spine is straight and tall. Focus on keeping the shoulders relaxed as you VERY SLOWLY begin to raise your arms to the sides (away from your body). It is not important how far up you go, this gentle stretch is about how well you can keep your shoulders relaxed. Keep moving up until you feel you can no longer maintain a relaxed shoulder. Hold the position, breathe deeply and try to release the shoulders. If you can release the shoulders then move up a bit more slowly and repeat until you can no longer maintain a clear relaxed sensation in the shoulders. When you can no longer release the shoulders you have gone just a bit too high. Slowly release and find the point at which you are at your highest level WITH relaxed shoulders. When you find that point you should feel a gentle stretch begin somewhere in the arms between the shoulders and finger tips. Where, is completely dependant on your body's natural flexibility and range of motion. Every body is a little different in this respect. You have now found your functional range of motion, that is, the level of movement (in this position) you can achieve WITH relaxed shoulders. Of course you can continue to move up and probably overhead as well but this becomes a forced range of motion and only serves to make the joints feel threatened and tighten up. This extended range (forced stretch) may feel like a "good stretch" but it is merely a defense mechanism the body uses to protect the joints. Also, if you move from the gentle stretch to the forced stretched (even just a little) you will notice that the gentle stretch goes away completely. The muscles have taken over and the joints have locked themselves down.

Bottom line Western versus Eastern...

You do not have to abuse your body to achieve maximum results but it does take longer to do it slowly and gently, which is where most of us in the western world "fall short". We have been trained to "get results NOW" either through POWER WORKOUTS; MAGIC PILLS or some new fangled contraption that puts your body in "just the right position" to obtain "maximum calorie burn" and "great abs" or buns or something... Stop falling for the "easy fix" no matter which way you choose to train, it will take patience, consistent practice and time. Yes, time.

Smile, breathe and enjoy a loving gentle approach to deeper strength and greater flexibility. See you in Tai Chi class!!!

Tai Chi, making lemonade out of lemons...

The personal challenges I experienced teaching classes the last two weeks have led me to explore further what was helping and what was hurting my hip injury. In a sense, I took the opportunity to make lemonade out of the lemons I had been given. The first few days I was significantly restricted in my motions and had to be extremely careful with my alignment. Any guesses as to what we worked on in class? ALIGNMENT and SMALL STEPS. ;-)

Stress and the power workout...
In the western mindset of effective exercise, there is a prevailing concept of bigger, better, faster MORE! While this is beginning to soften, I still see many "Fad" exercise programs cropping up that focus on crunching as many exercises into a 20 minute "power workout" as possible to meet the demands of our ever shrinking "personal time". In the eastern world there is a clear focus on balance; working towards harmony instead of strife. If you live your life as a turtle or sloth you will suffer from the diseases related to that slow paced life style. (obesity, diabetes, high blood pressure...) Conversely, if you live the life of a hummingbird, you will attract the diseases related to that life style. (Hypertension, migraines, strokes, heart attacks...) It is no wonder to me that statistically, over 70% of the diseases we see in this country have been DIRECTLY linked to stress. CLICK FOR ARTICLE ON STRESS AND THE MIND The ideal scenario is to create a balance whereby you spend the majority of your time in the median with brief jaunts into turtle mode to relax, rest or recover from an illness or into hummingbird mode to move past a challenge quickly and effectively. Too much in any one place can clearly harm your health.

Dr. Esther M. Sternberg, M.D. has provided us some wonderful research in this field:

CLICK HERE - LISTEN TO A PBS INTERVIEW WITH DR. STERNBERG

CLICK HERE - ORDER DR. STERBERG'S BOOK - THE BALANCE WITHIN The Science Connecting Health & Emotions

Small steps + Strong alignment = Safe strength and flexibility training...
While I do not recommend going out and getting injured to any Tai Chi teacher, I have felt great personal value in the past two weeks. As I went through my week of teaching I noticed that even slight lapses in attention caused me pain while going through the Tai Chi forms. The Sun Style forms (Tai Chi for Arthritis) were more forgiving in nature while the strong steps and deeper angles of the Yang Style required much more of my attention to prevent pain. In between classes I found myself doing some gentle "step only" form movements to help loosen the hip and warm it up for class time. Keeping it simple has really helped me to increase circulation and flexibility in the injured area while not creating undue stress and pain. I have found that Tai Chi steps (forward, backward and sideways) are excellent for helping to release a stressed, painful hip joint. I have also learned that if you over do it, you will pay for it later. Keep it slow, simple and gentle to gain the maximum results. These are things I have been sharing with my students for years now, working to help them create an environment of trust in a chronic or acutely injured area, however, experiencing it for myself again, at this juncture of my training, has been very beneficial.

Keeping it simple...
For the purpose of this article, I want to keep things simple and discuss (using Tai Chi Walking) how to create effective alignment. It all begins with three points on the feet.

By staying in tall posture and keeping these three points evenly weighted to the floor you are effectively keeping the foot, ankle, shin, knee, thigh, pelvis and spine all in proper alignment. Beginning with basic Tai Chi Walking, keep your steps very small (half or smaller) and focus intently on the three points with your proper alignment. Begin by shifting weight to one leg while releasing the other leg to the floor, relaxed. When you place your empty foot forward, make sure it releases completely to the floor before you place any weight to it. The when you begin to shift weight to the front leg for a forward step, make sure you release the BACK leg to the floor BEFORE you free it and bring it forward. ALWAYS paying close attention to proper alignment. This is why you will need to take smaller steps. We are not as flexible as we think we are as proper Tai Chi Walking clearly shows us. Make sure your hips and shoulders are facing the direction you are moving and not turning out when making the steps. You can also apply these same procedures to a backward or sideways step depending on what your particular challenge is at this time.


As always, consistency and gentleness are more important than a hard, overbearing style. Listen to your body, treat it with respect and it will serve you very well.

Tai Chi and Qigong for Pain Management...

I have always felt strongly about how well Tai Chi and Qigong can strengthen and heal the body, mind and spirit. Whether the pain / injury is acute or chronic, many, many people have found relief and even resolution within the halls of Tai Chi and Qigong training. This week it was my turn to put these theories to the test... again.

Zig, zag, bam....
On Sunday I installed a new back tire on my motorcycle and proceed to take it around the block (on side streets) to make sure it was mechanically sound. With 25 years of riding experience I know that new tires can sometimes be slippery but in this case it was like ice. I barely made it out of my driveway when the bike decided to throw me left, then right, then down to the pavement. Don't worry, the bike is fine, only minor damage. I, on the other hand, ended up with a scraped up elbow and a deep contusion to the right hip that I honestly thought might be broken. A Monday visit to Dr. Chen (our Tai Chi Master and family Doctor) assured me that it was just a deep bruise. While Dr. Chen examined me, something profound happened that I felt compelled to share with my students this week and so will share here as well. Being a Chinese Orthopedist, I trust him implicitly but my hip was not so sure. As he moved my right leg through its range of motion to determine the extent of the injuries, I struggled to relax using my deep breathing to help ease the pain. At one point he wanted to move the joint in a direction that my body would have none of. He had clearly found the deepest damage and was trying to release it for healing. Pain and tension abound, sorry doc, no dice. We had reached an impasse until he spoke three simple words to me "relax your heart". Literally within that moment I reached for my smiling heart, relaxed into the exam table and my hip released. The pain was down from a 8-9 level to a 3-4 level just like that! He and I were both surprised that I was so quickly able to reach for my smiling heart and relax so completely. I have been working on this training for over 6 years under his guidance, this was the first time I have been able to present it so quickly and effectively. Smiling Energy is a high level Tai Chi and Qigong practice that starts early in training but takes many years to integrate into your practice effectively. While I am clear (and certain he will remind me) that this is a baby step in my training, using Smiling Energy and feeling that release under such physical and mental duress / pain was definitely a step in the right direction.

Creating your Tai Chi Toolbox...
Being able to use Deep Breathing and Smiling Energy to help manage this injury has again shown me the profound value of my training. There is a caveat, however, in that it takes dedicated practice to be able to use these tools (and many others) when your body, mind or spirit is under duress. Trying to learn a deep breathing meditation technique while you are in severe pain or emotional stress is significantly more difficult, in my opinion. Consistent practice is the only way that you can be assured the tools will be ready when you need them, period. No short cuts. Just imagine the amplified frustration of learning to tie your shoes for the first time while in severe pain. Whereby if you had been tying your shoes for years, prior to the pain, you might have a hard time with it but your chance of success would be greatly increased.

I'm already in pain...What now?
Many of the students that come to us for training and support are already in pain. Tendencies towards depression, stress, anger, deep frustration and significant amounts of physical tension are amplified when one is experiencing chronic pain. All three levels (physical, mental and spiritual) will be affected to some degree. Using a pain medication (pill or injections) to "mask" the symptoms does little or nothing to help alleviate the problem it only gives the patient a false sense of relief that has them "up and moving again". Often in a way that (if they were able to feel it) aggravates their original problem. In my Eastern medical training the goal is to use the pain as a path to the source of the problem. Work to resolve the problem and the pain will very often subside or disappear altogether. So we approach students in pain very carefully to avoid further damage. First we need to understand where the pain is and if at all possible what is causing it. Then we can suggest slow range of motion exercises coupled with the deep breathing to help increase circulation while not over working the area in challenge. Our goal is to create an environment of trust within the injury so that the healing process can be enhanced. If the injury feels threatened by the students movements (pushing past the pain) then it will very often increase the pain signals and further restrict range of motion through the injured area. Typically it takes more time to train a student in pain to better manage their condition(s) with these tools, however, the results are long lived and often life changing in nature.

All 12 principals we teach in our Tai Chi and Qigong classes are merely tools for your toolbox that you can reach for when you need them to attain strength, focus and harmony within your body, mind and spirit. Practice consistently and your toolbox will always be at the ready.

In Tai Chi, LIFE Happens....

Almost exactly one year ago I made a commitment to myself to write in this Tai Chi Instructor's Blog at least once a week in an effort to delve deeper into my own training as well as provide a written reference for interested Tai Chi students. All things considered, I have felt good about what I have been able to accomplish so far.

Fast forward to today and 3 weeks have past with no blog entires. I can not help but feel a bit sad that LIFE has gotten in the way. I can use our son Kamin's Bar Mitzvah, two volunteer workshops at the Baylor Sammons Cancer Center, being a daddy and husband, Cub and Boy Scout responsibilities, Fayne's Grandmother passing away (and her being gone for 9 days) all to help me feel better about the 3 week involuntary hiatus from the blog. Sure all this would help me shore up my ego and help me feel less like a failure at this endeavor, however, I am choosing to move a little closer to the teachings of the Dao and just accept that for the past 3 weeks other matters took priority in my LIFE.

I came up with an Acronym to help me with this concept:

L - Limitless

I - Interruptions

F - From

E - Everywhere

LIFE Happens... It is how you choose to deal with the twists and turns that makes the difference between stress and tranquility.

Next week I am looking forward to starting my second year of the Tai Chi Instructor's Blog. I hope you will join me.

Tai Chi... intended mindfulness in training

Our focus this week was on focus; attention to detail; listening, being SimplyAware (great name for a company). Inevitably, there is always a student that comes to me saying that they are not getting anything our of their Tai Chi class training. As I watch them practice, it is clear to see why. There body is in the room but their mental awareness is a hundred miles away. They are thinking more about NOT getting anything out of the movement then they are about GETTING something from the movement. They are going through the motions of the class expecting to "get it" through osmosis or something other than simple attention to detail.

You get out of it what you put into it...
Plain and simple. If you are fully present in the movement you are working (posture, alignment, relaxed breath, smiling heart, slow and deliberate movement) you will maximize the potential benefit of this practice. Tai Chi and Qigong are subtle in nature but powerful in their depth. Nothing but time and effort on your part will unfold its complex and profound nature to you. In one class this week as I was sharing these insights, I watched a lady walk by on the indoor track, literally with her head down, as if she was pouting or studying her shoes. She seemed to be laboring through this process in such a way that made me feel sad for her. I wanted to go out, adjust her posture and help her find a smile to carry around the track. Walking is a great exercise but her reluctant attitude, poor posture and seeming lack of attention to the exercise severely limits any benefits she could hope to achieve.

Single minded focus...
I associate most new student's ability to concentration with that of a three year old, on a "mission". Just try to keep their attention to something other than their "mission" and you will know what I mean. They will come to your request and quickly drift back to their original "mission"; drawn back again to your request, they will focus for a moment and BAM back to their original "mission". That is unless something else has already caught their eye then all bets are off! Initially I find that students have a hard time keeping their attention to the focus I have given them but over time, with consistent practice, it becomes easier. I had many of my more advanced students tell me this week how their overall ability to concentrate has been so positively affected by their Tai Chi and Qigong training. YEAH TEAM!

Practice: Minding the Breath is a wonderful tool for creating a concentrated focus. Simply find a movement or form that you like doing over and over again (such as Open and Close or Gathering Breath) and work to connect your breath seamlessly to that movement. Try not to hold your breath and try to elongate the breath and movement as your concentration improves. As you work notice when your mind starts drifting and gently guide it back to the focus you have chosen.

The many layers of Tai Chi and Qigong revealed...
I have mentioned many times, there are three layers to Tai Chi and Qigong training. Physical, mental and spiritual. As you begin your training you will first be challenged by the physical aspects of training. (left hand, right foot, balance, breath! AHHRRRG!) As your muscle memory develops you will find more mental space being opened up for higher levels of focus. Deeper awareness of the physical layer as well as visualizations, single minded focus and then a still, clear mind are all found through focused attention. Once the mental game is in place you will notice more doors opening up on the spiritual level. Your visualizations will begin to take shape of smiling energy while moving gracefully through the forms. Each layer reveals more layers and those reveal more layers in a never ending exploration of your true nature and deepest self. Tai Chi and Qigong can provide you with a profound connection to your physical, mental and spiritual selves creating a peaceful environment of total unity.

Tai Chi and Qigong are not an exercise program like aerobics or pilates, they are a journey deep into the self that provide insights and spiritual awakenings with a significant side benefit of tremendous health and vitality.

I wish you well on your Tai Chi and Qigong adventure!

Tai Chi - Please release me, let me go...

OK, maybe I am dating myself a little with this title but it fits so nicely... This week I wanted students to really FEEL their shoulders release. Once we are able to get the sensation of relaxed shoulders then it is easier to recognize when we have it and more importantly when we lose it and become tight again.


Where to start?
Most people I have worked with or been around carry tension in their neck and shoulders. It seems that the stress of everyday builds up and makes it impossible to let go. You can take a hot bath or get a massage to offer temporary relief but unless you make changes to the environment that causes your stress, the tension will quickly return. Visualization is a wonderful tool for helping to release and relax stubborn muscles. With an active imagination, visualization will come easily, some may have to work at it but everyone can do it if they practice. Here are a couple I really like:

Running water: Water always seeks to lowest point. If you start to fill an inflatable pool you will notice that there will first be small pools of water in the low spots. If there is a leak in the pool, the water will find it and seek to be lower. Imagine yourself standing in good posture about to raise your arms, water is running down, off your finger tips. Now as you raise your arms your fingers are no longer the lowest point, the water begins to drip from your elbows making them feel heavy, always seeking ground. You must maintain a focus on tall spine to allow the shoulders to release and relax.

Deep Breathing: Focus on your breath, each time you exhale your shoulders begin to feel heavier. The spine stays tall and strong but the shoulders are melting with every exhale. Smiling Energy really helps to get the muscles to cooperate. Work to notice and acknowledge each muscle as it releases.

There are many creative ways to use visualization as a tool to help release and relax. Do not be afraid to experiment with different techniques and make note of the ones that work best for you. AND by all means SHARE your finding with me and your fellow students so that we may all benefit from your active imagination.

Environmental Issues
Equally important to being able to release tension is being able to keep it away. For this, look to your daily habits and environment. Think about how GREAT you feel when you have cleaned up that messy corner of the counter top that seems to gather everything from keys to last months junk mail. Look for places where are are during the day that cause tension in your neck and shoulders such as:

• How you hold the phone up to your ear
  
• How you sit at your desk or in your favorite chair
• Your driving position
• How you sit to eat

Each of these areas create habitual patterns that can significantly add to your neck and shoulder tension. Work to become aware of how you are creating / holding tension and then make subtle adjustments to those habits. Soon, you will begin to feel more relaxed and your circulation will increase to those problem areas.

Exercise:
Try going through your regular exercise routine (be it Tai Chi, Qigong, Yoga, weight training, running, swimming...) with the sole focus of looking for unnecessary tension. Work to get those "extra" muscles to release and stay relaxed. It may take some practice to get them to let go but you will certainly notice a difference when they do.

Constant attention
Because tension happens so subtly in our bodies we don't even notice it creep in. We can be relaxed, reading a good book and only notice our shoulders starting to hurt 15 minutes after that part in the book that "stressed me out". Or I have noticed that when I am beating eggs for a good morning scramble that my upper arm and shoulder want to get involved. I have to consciously release these muscles and keep them released to prevent further unnecessary tension and fatigue.

Why do we care about tension? It is just a part of life...Right?
Yes, it is a part of life. Especially our fast paced western culture. You know the one with over 70% of illness and disease being DIRECTLY connected to stress. Tension blocks effective circulation, restricts our ability to breath deeply, significantly weakens our immune system, tightens up the joints, makes us irritable, sad, angry, depressed, tired and a plethora of other things. WHO NEEDS IT!!!

As I sit writing this entry, I am reminded to sit up tall, breath, smile and just relax.

In Tai Chi, you are always enough...

Early Sunday mornings I typically train with my mentor, Dr. Chen. There is form practice, group student training and then he works with some senior students individually, giving each of them very careful attention. As I have been working with him for over 6 years, I am quite used to the routine and the growth that can come out of the focused attention he shares with each of us. This Sunday he asked me to pay close attention to my Dan Tien; I was not to allow any movement at all without originating it from the Dan Tien. For me, this type of intense concentration typically can only be held for a short time (maybe 3 to 6 movements) at which time I feel like I have run a marathon of sorts, sweaty and tired. Today would be different.

Those simple words...
When he told me what he wanted I began to relax, smile and prepare for my first movement. It was slow and precise, then he stopped me and made me start over; he could not see the Dan Tien. Again, I smiled and relaxed (as much as I could) and began. One movement then two, then he uttered something that helped me to release everything and just be. "I do not care about the technique, I want to see your Dan Tien". It was like a weight had been taken off my shoulders, I was free to relax, not think about technique and just be with my Dan Tien. It was marvelous! He had me go about 12 movements into the form and it felt like one. I ended with a gentle closing and a standing meditation, hands at the Dan Tien. I felt relaxed and completely at peace; still sweaty but not tired in any way.

What it means to me...
Needless to say, I left training happy and curious as to what this experience meant. I spent the next two days meditating on it and realized that over the past 6 years, I have been doing a lot of spirit training (working on my heart energy) to cultivate compassion and unconditional love. Those closest to me have said I have come a long way. I do feel much more calm, relaxed and loving than I ever have in my life. One area I realize has been lacking attention is in being able to share that compassion and love with MYSELF. I have always been my own worst critic and feel that it has served me well when it comes to being motivated to succeed. Yet on the other hand I realized that if I had a "to do list" of 20 things and completed 19 of them, I would spend my time focused on the one I did not do and thus not be satisfied with my efforts. If the feedback of nodding heads in classes this week is any indication, a LOT of people feel this way...

Past, present, future...
In Tai Chi, there is only NOW. If we spend our time thinking ahead into the form a few movements, we are missing the opportunity to be fully present in the current movement which tends to lead to missteps, then we are bugged by the fact we made a misstep, in the past... Get the picture? Expectations live in the future, attachments live in the past. If you are expecting to be progressing at a certain pace and you do not meet those expectations you will feel frustrated, anxious and annoyed (I should know this by now!). If you fret about a past movement that was "less than perfect" you will typically deal with anger (ANOTHER MISTAKE!), sadness, lament (I will never get this right) and possibly guilt. (I should have practiced more last week). Accepting who we are in the present moment allows us to feel deep love and joy about ourselves and our training. Try not to think about the next movement, you are still not done with this one, and do not fret or worry about the previous movement, it is gone; learn from it and move on...

Smile, be at peace and know YOU ARE ENOUGH.

Tai Chi and Qigong for a strong spine...

Working on a strong spine can be quite challenging. We all have a tendency to slouch to one degree or another. I observe in many of my students that when I ask them to stand tall from the spine (Supporting the Sky) they raise their shoulders along with their spine. Then when asked to relax the shoulders, they relax the spine instead often leaving the shoulders behind and tense. This tells me that the spine is not taking responsibility for upper body posture, the shoulders are. When this is the case, the shoulders, neck and upper spine become very tight and restricted because this is an unnatural use of the muscles. The spine should be responsible for upper body posture, not the shoulders; when it does take responsibility, the shoulders are able to let go and relax.

Visualize and Listen...
When you wiggle your fingers, you can literally see the results of the brain-nervous system-muscle relationship. When working with the spine you are only able to feel the results of your work and therefore need to develop the ability to listen to your body. Listening gives us the feedback we need to be able to further strengthen the neuromuscular connections to the spine. Visualization is also key to creating that important connection. Imagine yourself getting taller and you will feel your body respond through a gentle rise in your posture, feeling stronger at the spine (and maybe your shoulders until you let them relax). I suggest several visualizations in class to help students create this powerful mental imagery that helps to connect with their neuromuscular network on a deeper level.


The Golden Thread - Imagine you have a light, golden thread connected to the top of your spine that is pulling you upward, effectively suspending you in space. In addition, that thread is also connecting the base of the spine to the ground creating a strong foundation for your upper spine to rise and be supported.

Springy / Slinky Spine - Imagine you have a spring or a slinky for a spine. With the Dan Tien as your center point, have the top of the spring connect to the ceiling (or sky) and have the bottom of the spring connected to the ground. For me, this creates a strong visualization of the potential energy you can achieve through having a strong, healthy spine.

Needle in the Cotton - Imagine your flesh and bones are gone and all that is left, under your skin, is your strong Dan Tien and spine to hold you upright and move you around. This is typically a more advanced visualization because of the high level of concentration needed to be able to relax all peripheral muscles and achieve the sensations of being empty.

You can create your own imagery as well, which is typically more powerful, since you will probably relate to it on a deeper level.

Qigong first, then the form...
Working on connecting with the spine can be quite challenging so I always suggest using Qigong as your training ground for this principal. It can be practiced standing or seated with a strong focus on your spinal strength. Any of the Qigong movements will work but as you get more comfortable with the visualizations and listening skills, you will want to challenge your posture through some of the more complex exercises that involve rotation and directional changes. Once you feel comfortable with those take a tour of the Tai Chi forms and simply listen to the spinal connections looking for places where your spine is being challenged. (They are there, keep listening)

Whichever visualization you choose to use (try them all), the more you practice, the more effective you will become at creating an environment where your spine can grow stronger and healthier. Hey, what have you got to lose...bad posture?

Breathe...You are Alive...

Breathe...You are Alive...

Besides being the title to a very good book, I love the message of this statement. To me, it implies that if you are not TRULY aware of your breath, are you TRULY living? If we can not appreciate the gentle, pure nature of a slow deep breath, then how can we completely appreciate the more complex stimuli available in life?

Qigong versus Tai Chi breathing...

Qigong (Energy Work) principals are designed to create an environment of deep internal focus and awareness. Allowing the body, mind and spirit to meld together through slow, gentle movement and breathing patterns. These exercises can range from very simple to complex but they are all focused on delving deeper into ourselves. Frequently, in Qigong training, we are taught to connect breath and movement into a seamless flowing rhythm while listening to our internal energy as it weaves its way through our bodies. At higher levels, movement becomes less necessary as we become more aware of our Qi and are able to move it through our bodies without the need for the physical stimulation of flowing gestures.

Traditionally, in Tai Chi, the breath is handled differently. In my training, I have been taught to have a relaxed, gentle breath that is independent of the Tai Chi form movements. Like two leaves flowing down a river, your movement and breath are independent of each other but moving in the same direction. At first, learning the physical movements is choppy, forced and lets just say "less than rhythmic" ;-) As one becomes more comfortable with the physical movements and coordinations, they become more fluid and relaxed in their form practice. Trying to focus on both physical movements and breathing at the same time is a very daunting task. We tend to hold our breath (especially when learning something new) thus creating tension and blockages of energy within the body. I feel this is why the high level teachers I have trained with recommend focusing on the physical movements and simply maintaining a relaxed breath independent of the movements. Trying to "force" the breath and movement connection will only serve to frustrate and complicate your training. Looking into the Dao for inspiration, never force, only allow what is there to be... Appreciate your awareness of breath and movement then let them find each other...

Like the two leaves flowing down the river, eventually, they will end up in the same still water, together, relaxed and smiling.

Happy breathing!

Tai Chi is GROSS! NO Fine... How about BOTH!!

I had fun last week and so decided to continue with the same focus on the physical movement and coordination's of Tai Chi form training. As the week progressed, I found myself drifting more towards the concepts of stability and deeper strength development.

Gross motor skills, fine motor skills which ones do we choose to use?
When you perform aerobics, kick boxing, running or other fast paced physical activity, you are working the gross (or large) muscles groups much more so than the underlying fine motor control groups. Conversely, if you were to undertake any of these activities at a MUCH slower, Tai Chi pace, it would activate your fine motor muscles groups as well as the gross motor control groups; thus providing a more complete effort from all the muscles being used. This is one of the key ways Tai Chi creates such deep, precise strength within the gentle, flowing movements. Honestly, even with all my (25) years of hard martial training, I feel MUCH stronger now than I ever had before I gave all that training up and focused exclusively on Tai Chi and Qigong.

Stability...Stabili-CHI...
In an effort to explore the relationship between fine and gross motor skills development, I asked students to work on Tai Chi Walking. Since this is the first thing we teach every new student, they were all up to the task. I let them move across the floor and only made adjustments when necessary. Then I asked them to move across the floor again but with a clear mental focus towards the front leg. They were to ignore the back leg and resist pushing off to fill their front leg. Instead, they were to focus intently on creating strength to the front leg until such time that the back leg had become empty and relaxed. In addition, as they created strength to their front leg they were to focus on the three points of the front foot, maintain a soft knee and strong, tall posture. Oh yeah and I asked them to have a relaxed breath. You would have thought I asked for the moon, on a platter... I was surprised at how many "light bulbs" went off. Students noticed that they felt more stable, relaxed and stronger as a result of this focused effort. They commented that the proper alignment and deeper concentration made the movements easier. I definitely noticed the increased concentration in their faces. BONUS!!

Layers of Tai Chi training...
This week further enhanced how much the physical world can be affected by simple mental awareness. Using mental focus to affect how your muscles respond can be a powerful tool in creating strength and stability. Dr. Wayne Dyer says "When you change the way you look at things...The things you look at change". Many new students come to Tai Chi expecting another (possibly weird) form of exercise and nothing more. If they stay with it long enough (to allow their perspective to grow) students quickly realize how much greater the gifts of Tai Chi are, beyond simple exercise. These are the students that will stay with Tai Chi, embrace the gifts and awaken their body, mind and spirit to a beautiful new awareness of the world inside themselves. It is for these students that I open my heart fully and share everything that I can to help them find and explore their true nature. In the process I am able to open my heart further and more fully explore MY own true nature.

I love my job...

Over think Tai Chi and you lose the point...

This past weekend was such a "beating" that when I walked into my first class I hadn't a clue what to work on. When I shared my dillema with my students one suggested we work on concentration but I laughed and explained that I could not concentrate long enough to do that... So we just worked on forms training. Detailing the physical movements, mechanically, structurally, just moving through the forms. It was actually quite refreshing! Not having to concentrate on a specific principal and allowing ourselves to be "SimplyAware" of our movements. I found myself feeling more relaxed, less scattered as the week went on...

Mind over matter...
When I was in the military my Drill Instructor would say (as he was torturing us in some way) "Its mind over matter boys... I don't mind and YOU don't matter!" I look back and laugh but back then...WOW. This week my "mind over matter" issue was more "matter over mind"... I let my physical movements take over and gave my mind the week off. My students and I gave ourselves permission to to just work on foot work, hand placement, repetitive, monotonous, redundancy at its best. It was really nice...

I think therefore I get confused...
After such a week of "easy classes" I realized that it is very possible to "over think" your training and get caught up in the mental details. Trying to "think" the forms instead of "feeling" them. We already know that if you think too hard you body will respond with tension, holding of the breath and an over all state of tightness. Looking back on this week, it was time to just let go and feel again. Next week we can go back to the mental game, maybe...

Let Tai Chi training check your alignment...

As I arrived at my first class I was not sure where this week would take us... I have been working to simply open my heart, let the lesson in and run with it; exploring in greater detail with each passing class. Then at the end of the week I sit, ponder, smile and write about my adventures... That is all great and good but it is Monday morning, MOMENTS before my first class and I've got nothing. Then, one of my long term students comes up, we share a hug and she tells me of her trials with sciatic nerve problems. She has been in a LOT of pain, for months now, missing a lot of Tai Chi classes (and life in general) to this painful situation. I begin to speak with her about alignment and she proceeds to tell me that she has been working on that and has noticed that if she is even the least bit our of alignment when she steps or walks she notices the pain increase significantly. BINGO! I found my lesson... Alignment... Thank you.

Many Layers... Much concentration...
Because Tai Chi is much more an ongoing learning process rather than an exercise class, it holds many discoveries within its layers. Physical, mental and spiritual training all come into play, especially when we become challenged. Becoming proficient at the physical training is the tip of the iceberg, it takes a lot of concentration to be able to develop your Tai Chi awareness to higher levels.

Alignment happens at all levels...
There are many levels of alignment in Tai Chi. On the mental level, you can consider that mental clarity is a form of alignment; allowing your thoughts to flow in the same direction instead of being a constant swarm of disconnected confusion. On a spiritual level, an open, loving heart is a form of positive alignment. Think about when you are angry or frustrated, don't you feel "misaligned" and a bit confused or at the very least distracted? Each step on your Tai Chi Journey will delve deeper into one of these layers. To keep things a bit simple, I chose to focus this week on physical alignment because this is a foundational attention that is necessary to help students continue to develop a deeper awareness of their own bodies.

Head, shoulders, knees and hips; knees and hips...
Imagine a connection from your shoulders to your hips that prevents them from twisting away from each other. They stay parallel, connected when you turn, while you move gently through Qigong exercises or the Tai Chi forms. You focus is then on keeping a strong spine and maintaining a strong connection between the hips and shoulders. This may seem restrictive, especially if you are used to driving with the shoulders, however it is a great way to help establish that upper and lower body connection we need for our training. TOTAL BODY UNIT, my teacher always says...Keep your upper and lower body connected and strong.

Twisting the night away...
I can not tell you how many times I have seen people twisting their bodies aggressively, thinking that they are "stretching out". I have even seen one person hold hand weights and twist his body around. YIKES!! For a younger person, the body may be more resilient (although not always) to this type of abuse but as we get older (after 55 years old) the spine slowly becomes more vulnerable to damage. The discs begin to shrink and so the space between the vertebrae begins to decrease leaving the root nerves prone to surprise attacks from "unorganized" twisting motions. As we get stronger through the fundamental connection between the shoulders and hips, we can begin to gently twist and separate but it has to be done with full attention and clarity. ANY dipping of the shoulder when twisting becomes a potential for tweaks, sprains, pain and even worse...

Just Listen and move gently...
Pay close attention when you turn your body, keep your spine in control and you will develop a deep strength that will allow more range of motion in the safest possible way. If you want to twist, make sure your shoulders are parallel and that your are twisting with upward attention to the spine so as to not compress the vertebra during the movements. Deep breathing also helps to stimulate circulation so exhale during the twist in order to further release the mid core area and gently massaging your internal organs in the process.

Tai Chi principals... Pick one and stick with it... for now...

Since World Tai Chi & Qigong Day we have spent a lot of time in class focusing on many different principals. Smiling from the heart, deep relaxed breathing, gaining range of motion, building strength and increasing circulation. With so many things to focus on, it can be very overwhelming at any level of Tai Chi and Qigong training. Even in my own training, I can honestly apply all 12 principals to my Tai Chi form for about 6 to 8 movements before I begin to lose concentration and focus. It has taken me many years to gain an understanding of the principals much less integrate them effortlessly into the forms. Of course, this is MUCH better than I have been able to do in the past but I still have much to learn. I LOVE IT!

This week, I asked students to choose their own principal to focus on during our Qigong warm ups and then again during form training. I asked that they pick ONLY one and stick with it as much as they could to help create a single-minded focus. After the Qigong warm ups, I asked each student what principal they had chosen and whether they had been able to stay focused. I was surprised and pleased to hear that many were very clear (and accurate) about what they needed to focus on for themselves. I did have some students (not many) that chose to "forget" to do the exercise or picked a very simple focus to avoid the effort involved in what they probably know they really need. This is understandable, it takes effort to focus intently and sometimes we just "don't wanna"...

Comfort versus discomfort...
We tend to stray away from the areas of training that make us uncomfortable. If something is frustrating we try to avoid it. If something is physically hard, we try to minimize it and "sneak past it". How much fun is that? I have always said that the areas of training that make us the most uncomfortable reap the greatest rewards if we work to explore and understand them to a deeper level. If your training becomes frustrating, boring or disappointing, recognize that these feelings are defense mechanisms for the difficult work that may lie ahead. Just like you would approach a dangerous curve on a winding roadway, slow down, breath and move forward, one mile marker at a time...

Something to work on...
Before you begin your practice time, select one principal that you feel you really need to explore more deeply. Stick to it through your entire practice, even if you have to keep reminding yourself to do so, keep at it. Intent focus can make some movements more difficult and others will seem effortless; keep at it, relax, breath and most of all SMILE!

Tai Chi can teach us to live in the present moment...

Given the nature of our work, Fayne and I knew the day would come when we would have to say goodbye to one of our students. This week we said goodbye to Karen Eller; one of our inaugural students at the Garland Senior Center. Considering that our current oldest student is 96 years young, Karen passing at 63 brought an important perspective home yet again. Yesterday no longer matters and tomorrow holds no guarantees, so live your life TODAY. NOW is all we truly have.

At Karen's memorial service I overheard people talking about missed opportunities to share their true feelings with someone close to them or even losing the opportunity to say goodbye. I once knew a family that stayed apart for MANY years because each was afraid to contact the other more out of embarrassment than anything. (They had completely forgotten what broke them apart in the first place) It took a family emergency to get them talking but at least they are talking and enjoying each other again. You know the old saying - "There is NO TIME like the present" so please do yourself a favor, step up, make it right, live everyday as if it were your last...

This week in class...
So, as you might have guessed, I incorporated this perspective in class this week. When working on Tai Chi or Qigong, (as in life) the present moment is all we have. Previous and future movements have no bearing on what you are doing right now. Being able to get into that "single minded focus" is a very important tool in helping you grow in your training. There are such intricate signals within our bodies just waiting to be listened to and explored.

Scientifically speaking...
We have talked about proprioception before but it bears heavily on this discussion so we will review...There are many, signals constantly feeding back to the brain in any given millisecond of time. Information about breath, movement, heartbeat, digestion, body temperature, textures, tastes, smells, sounds, sights and so on...
WHEW! It is no wonder many of us are choosing not to listen...

Why should we listen?
To put it simply, because THAT is precisely where LIFE HAPPENS. As humans we interpret our entire world through a multitude of sensory inputs. Think about the Mars Rover, with all its precise (very expensive) instrumentation, feeding back information to the scientists at the Jet Propulsion Laboratory way back here on Earth. As sophisticated as this Rover is at sensing and sending data, the scientists have to interpret the information to make any sense of it all. Well, what if they only received (or simply ignored) HALF the information from the Rover? What would that do to their understanding of Mars? In the same light, how can we be expected to truly experience life if we are only listening to part of the sensory inputs we have available? When was the last time you REALLY smelled a flower? Did you truly appreciate the fragrance or was it a cursory "identification" sniff? (Hmm, thats a rose...) When you last shared a hug with someone did you feel their heartbeat? What about the expanding and contracting that happens with each breath? Did you hold them long enough for them to relax into your arms? Were you able to relax into their arms? This may seem trivial to some but it is truly everything to me. What is the point of holding someone close if you can not take a few moments to truly appreciate their energy?

So, how can we be more "present"?
Just like any other (physical, mental of spiritual) exercise, it takes consistent practice. There are no short cuts... Early morning or just before bed when all is quiet are the best times I have found for this training.

Start by just being still and listening. Initially I would suggest trying a simple breath awareness exercise. Listen to your inhale and exhale cycle, working to smooth and eliminate the space between the breaths. It may seem difficult at first but if you practice even 5 minutes a day consistently, it will become easier. As your comfort increases with this drill your mind will become more still and you will be able to listen to your body at a higher level. Try to notice your heartbeat, the expansion and relaxation of your body with each breath. Feel the temperature and/or breeze upon your skin and smile...

The more consistent you are in your practice, the deeper your awareness will become. If you are open to this training, I assure you the world will be forever changed within your heart.

Smile! Its just Tai Chi...Techniques for releasing, relaxing...

Over the past few weeks we have been exploring our Tai Chi Principals to effectively learn how to stretch to increase range of motion and circulation. We have looked at Yin / Yang Separation, using relaxation to create a healthy stretch; breathing;
Smiling from the Heart and being in the NOW.

Tai Chi has layers... Parfaits have layers! I LOVE Parfaits! Everybody LOVES Parfaits!
When you first begin Tai Chi or Qigong training, you spend all your time on the physical layer trying to figure out the flow, balance and coordination of each technique. Once the muscle memories are well established (and yes it will happen) you can turn your attention more towards the mental layers. This does not mean you can "forget" about the physical coordination, it just means that your ability to focus mentally has increased, enabling you to shift greater attention towards other areas while maintaining focus on strong physical skills. HA! you just thought you were getting off easy...

TOTAL BODY UNIT!!
Tai Chi and Qigong are not simply exercise, they are a way of training the body, mind and spirit to coordinate and be unified; balanced. "Total Body Unit" my teacher often says. These three layers interact and are responsible to each other. Think about how hard it is to maintain concentration when you are in physical pain, and how hard it is to be in a good mood. Just as our physical state can affect our mental and spiritual balance, each layer can affect the other. If you are in a good mood "smiling from the heart" typically, your concentration will be strong and you will feel physically great! If you are mentally stressed, does it not affect your mood and your physical abilities as well? Migraines, ulcers, high blood pressure, loss of appetite, nervousness and insomnia are just some conditions that result from mental stress and anguish.

Consistent training is critical...
Smiling Energy is a very powerful tool for helping to restore your physical and mental layers to good health. However, it does take consistent practice. In my work with pain management, I have found that if a student is trying to learn these techniques while they are in severe pain it is MUCH more difficult than if they are training prior to or between episodes of pain. Mental and spiritual training is just like physical training, in that, it takes focused attention and consistent practice to make a real difference. Time and again I have seen the correlation between a student's level of dedication to training be directly proportionate to their results. You get out of it what you put into it...Period. No short cuts.

Where to start?
Think about a time when you felt really good inside. When your heart was full and vibrant! Smiling Energy lives there. Observe an infant when they are happy (typically on a full belly and with a clean diaper ;-)) and you will experience the purest form of this Smiling Energy available on this planet. From birth, we all have it inside us, we just have varying degrees of difficulty getting to it. Our own mental "clutter" obstructs our ability to reach deep enough to hold our "Smiling baby" for very long. However, if you want it, you can have it back. It may be for fleeting moments at first but with CONSISTENT practice it will become more familiar and comfortable. You will be able to reach inside and smile whenever you need it. Then, over time, and with focus, you will find it more comfortable to be with your smiling heart than anywhere else.

Smiling Meditation
Get comfortable. This can be sitting, lying down, whatever, just be comfortable. Give yourself 5 minutes of alone time, set an alarm if you are on a tight schedule so you do not have to focus on the clock. Begin by focusing on your breathing. Follow your inhale in and out of your body, quietly listening and relaxing your muscles with every exhale. As you feel yourself become more relaxed, think back to a memory when your smiling energy was bright and you felt truly happy. Linger in that heart felt moment as long as you can. Once it has released itself you can focus back on your breath and begin the process again. Pick a moment in time, linger in that moment and smile. At first it may be difficult to hold that thought for long and you may feel frustrated. Focus on your breath and let the frustration go. This will take time and effort on your part but it is a wonderful healing tool to have at your disposal when you need it.

Smile and be well.... :-)

Using Tai Chi for stretching, flexibility and range of motion...

As we continue to explore the depths of Tai Chi and Qigong training, I felt it was time to take a look at (ROM) range of motion and flexibility. What is the difference between passive, active, resistance, ballistic, forced, dynamic and PNF stretching? CLICK HERE for more information There is much controversy on what is the best way to stretch our bodies and if it in fact has any positive affect on us either before or after exercise.

Stretching in the good ole' days...
When I first began my martial training, almost 30 years ago, we did a lot of forced and ballistic stretching. My "stretch buddy" would try to force my ankle to tickle my ear; OUCH! The best part of that training was when I got to do it to him; OR we would get into the deepest position we could (on our own) and try to "ballistically" bounce our way to more flexibility. Sadly, I still see this type of stretching used in some martial arts schools today even though it has been scientifically proven dangerous! There is even a wonderful example in one of my old martial arts equipment catalogs that sums up this type of physical abuse quite well. On one page you see several different stretching (torture) machines designed to give you higher kicks and let you do the splits; on the very next page is presented their full line of knee and ankle braces.

Seriously Mixed Signals...
There are so many mixed signals in the fitness industry that it is really hard to decide what is accurate and healthy for you. There have been many times where today's "FAD" has become tomorrow's injuries. I even saw an interview this week with a Japanese "fitness expert" that is teaching people to restrict the circulation in their arms and legs (with straps) to help stimulate the secretion of growth hormones in the body during exercise. I wish I were kidding... Although they can do it in short bursts, our bodies are not designed to be pushed to extreme limits all the time. Yes we need to exercise to stay healthy, we also need to add eating right and very importantly getting enough rest. A weakness in any of these areas will reduce the effectiveness of the others on our health and longevity. It has been proven that pushing the body to extremes reduces your life expectancy. "Burn out" is not just a cute term, it is a fact.

Bottom line...
If you are going to stretch, listen to your body and make sure what you are doing is safe for you. If it creates pain, strain or injury then you are not doing your body any favors. Through my training and work with students of all ages, I have found, without a doubt in my mind, you can effectively stretch your body with no pain and see real and prolonged results. Traditional Tai Chi and Qigong training can bring about significant results but the key, as always is consistency. Your body wants to respond, however, unless you are clear with what you want through consistent practice, your results will vary based on your level of commitment.

Be clear, be consistent and most of all be careful...

Tai Chi, layers of principals wrapped in awareness...

While doing Tai Chi forms with Dr. Chen and his class on Sunday morning, I had what I felt was an epiphany of sorts regarding Yin Yang relationships in Tai Chi. I felt a sense that without a clear understanding of "full (Yang)/empty (Yin)" in my movements there was really no way for me to clearly understand the Total Body Unit "fullness" he has spoken to me about during my training. After working through the hour long traditional Yang form, Dr. Chen works with certain students individually; it seemed more than just coincidental that he was specifically working on Yin / Yang relationships with the first student. I smiled and felt very connected.

Light bulb moment! Really?
After class, I expressed to him my "epiphany" that "In order to understand "Total Body Unity" you must first understand the separation of the halves to the fullest of your own potential". He smiled and told me that this was not correct. My first inclination was and ego driven - "What?!" but I just stood quietly and listened for his explanation; knowing it would satisfy whatever confusion I had going on at that moment.

Substantial/Insubstantial...Yin/Yang...
He explained that you must prepare your spirit, body and mind BEFORE you begin the Tai Chi forms. The level of preparation you are able to achieve is your benchmark for that form training in that moment. Each movement from that point forward should build on the previous movement in a smooth, steady flow of cultivating Chi. As an example, lets say I am starting out with 80% awareness (potential) and each movement (If I stay in the moment) builds up 1 half a percentage point (.5%). The goal is to finish the forms with a higher level of Chi than when I started. If I lose my focus at any time during the form, the flow will be broken and the energy level is reduced as a result. So even as I shift weight to step from one side to the other, creating emptiness in one side and fullness in the other, there is still an underlying total body awareness that must remain in place to support the build up (cultivation) of Chi. In other words, the load bearing work is physical, the potential and Chi build up is mental and spiritual.

Personal growth within the challenging moments...
This week I found it very challenging to explain this deeper level of understand because I was having so much trouble with it myself. Yet all week I kept trying to explain to my loving and patient students who at times were more confused about their Tai Chi training AFTER I spoke. I am very grateful for each one of my students as they allow me to have these times of challenge right in front of them in an open and honest way. I never hide the fact that I am still very much a baby in Tai Chi and Qigong training and am there to share whatever I have learned with them, without pretension of understanding the deeper levels. The beauty of Tai Chi and Qigong training is that challenge is always there. You never truly "master" Tai Chi or Qigong you only continue to grow and experience deeper levels of Spirit, Body and Mind connection. The advanced levels of Tai Chi are much more difficult to reach within this societal structure because they require a high level of personal commitment to physical purity, mental clarity and spiritual openness. I think this is why so many ancient masters went away for extended periods of time to train in seclusion.

Think of the Principals as an Instruction Manual for the Spirit, Body and Mind...
The principals that govern Tai Chi and Qigong training are in effect an instruction manual providing a profound understanding of our own spirit, body and mind. Gaining a deeper level of understanding within these principals allows you to become more connected to your true self and able to perform at higher levels no matter what your preference; golf, swimming, hiking, running, whatever. Endurance, mental clarity, strength, relaxation, intention are all positively effected by training these marvelous principals. Tai Chi and Qigong are simply playgrounds for these principals to become more familiar and comfortable. When we become uncomfortable, frustrated or tense during Tai Chi or Qigong training that we have a unique opportunity for personal growth. Do yourself a favor don't ignore it. Feel it, listen to it and learn from it. Everything about you will change from that newfound perspective.

My primary goal for personal training is that I am able to quiet my mind and listen to the lessons that are always there; ready to teach me about my true self.

Breathing in Tai Chi and Qigong Training...

As evidenced by the comments in my previous post about summer camp, I used my breath training to help manage the stresses of that environment. So this week, I asked the students to pay attention to their breath. There are many ways to breath during training, you will hear in the nose and out the mouth, in the mouth and out the nose, in the mouth and out the feet... Yes, the feet... Keep the tongue to the roof of the mouth behind the teeth and breathe through the nose and so on... Each have their value and place but when you are just starting Tai Chi and Qigong training, I prefer to keep things very simple. Just breathe... As you get more comfortable with learning to breath in a calm and relaxed manner then you can get "fancy with it".

Breathing in sync?
During our Qigong training we work hard to synchronize breath and movement, however, during our Tai Chi training we want the breath to be independent of the movement. This may seem counterintuitive at first, however, I have found that if you introduce connected breath work while the student is still learning the Tai Chi Forms, there is a strong potential for significant confusion and tension to build up. I have found that allowing the movements to find their natural rhythm and then allowing the breath find its own natural, relaxed rhythm creates a more relaxed and functional training environment. Then, over time, the breath and movements will find each other, naturally, With no specific effort you will find that your breath will flow in and out of the movements in a calm and gentle way.

Dan Tien Breathing
Deep breathing effectively increases the richness of oxygen in our bloodstream, relaxes the body, awakens our mental clarity and promotes physical and spiritual healing. In addition, it enhances the lymphatic system’s ability to remove toxins from our bodies thus increasing our health from the cellular level up. The most efficient breathing technique is called Dan Tien or Abdominal Breathing. We are born abdominal breathers and typically lose this natural breath pattern around the age of 6 or 7 when our physical activity levels increase and we tend to move to a chest-breathing pattern. This results in a shallow breath pattern that takes twice the energy to maintain. Abdominal breathing takes half the energy and typically increases our oxygen transfer efficiency by up to 30 percent.
Dan Tien Breathing is a slow, deep breathing style that coordinates your breath with the movement of your diaphragm and abdomen muscles. Breathing from the nose with the mouth closed is ideal for managing a slow, gentle breath, however, it is not necessary to attain benefit from this training. In addition, proper posture also plays an important role in maximizing the efficiency of this breathing pattern.
As you inhale, allow your abdomen to expand and relax in a downward flow. This will release the diaphragm, relax internal organs and allow the lungs to expand more fully in a downward direction. As you exhale let your abdominal muscles contract to effectively “squeeze” the abdomen, diaphragm and lungs thus expelling more of the used air in preparation for the next inhale cycle. Allow your breathing pattern to move at a steady, relaxed pace.

Circular Breathing
As you become comfortable with this breathing pattern try adding the concept of circular breathing to further enhance your training. This is done by listening to your breathing pattern and working to eliminate the spaces between the inhale and exhale cycles. This should not accelerate your breathing pattern but it will increase your concentration and release tension from your body. Repeat this breathing set as you focus your attention on the words... Breathe in – Breathe out
Start with 5-minute sets and increase your practice time in 5-minute intervals until your breathing pattern is smooth and comfortable. Here is a quick tip – Use a small, quiet alarm to set your practice time. This will allow you to concentrate on the practice and not the clock. If you begin to feel dizzy or light headed, stop the exercise and shorten your practice time by half until you can sustain the practice without these effects.

During your training AND the rest of your week, I encourage you to listen for your breath. Are you holding it? Is it shallow and tight? Then try to get a relaxed, deep breath going and see if it changes your physical, mental and spiritual space. Smile and have fun with it...

Some thoughts on Perspective...

Last week I was deep in the woods of south central Kansas with my son Kamin and so did not have an entry to post regarding the classes. However, due to many challenging circumstances and missteps by our hosting staff at the scout ranch, I was given many opportunities to breathe, find a smile and release my stress productively. Our motto for the week at camp was "adversity is inevitable, misery is optional". Several of the Scoutmasters visiting the camp found every opportunity to berate and verbally abuse the staff for their missteps and issues with managing the program. Many of us found this approach to be very unproductive and "un-scout like". We learned much later in the week that one of the camp directors had lost his house in a fire three weeks before the camp started. I cannot help but wonder if that little bit of knowledge would have changed the attitude and approach of those aggressive Scoutmasters.

We had many frustrations with the staff and although none of our Troop leadership took an aggressive approach to resolving the problems we faced with them, each of us seemed to have a little more forgiveness in our hearts once we learned this tragic news. For myself, as I reflect back, I can see how my perspective clearly shifted from judgment, annoyance and frustration to one of understanding and forgiveness. As part of my spiritual training, I have made it a goal to think of others as doing the best they can in that moment we cross paths. whether it be on the freeway, at the grocery store or summer camp, each of us is doing the best we can at any given moment in time. If we are stressed, frustrated or angry, our best may not look or feel very good to an outsider but it is none the less our best at that moment in time. When I am able to let this concept permeate my heart and thoughts in a given situation, I find that I have significantly more patience, compassion and a sincere caring for the person I am interacting with.

As the staff made it easy to find fault, I found it harder and harder to find compassion for them as the week worn on. There were many times that I found myself falling into the "poor us, bad them" game. I started looking for fault and placing it on a pedestal of shame to prance in front of my peers; each of us did this, in effect, commiserating in our misfortune. Late in the evenings, when all was quiet, I found myself with a bitter taste from these thoughts and actions. In my spiritual training, I have learned that when I become angry, annoyed, frustrated or perturbed, I am drifting away from a pure connection with spirit; effectively losing connection to my compassion and understanding. I found that learning about the fire tragedy helped me to reconnect with this positive energy and I immediately felt better. Then why had I spent most of the week in a stated of disconnect? I had very little sleep and was very tired, it was hot and humid, I felt bad for the boys not getting what they expected...yada...yada...yada... In retrospect, there are many reasons I can conjure up but it all boils down to just being human.

Next time, I will try hard to keep my perspective and trust that each person is doing the best they can in a given situation; just like I tried to do all week at camp. After all, I am only human...