Friday, July 27, 2007

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.

Friday, July 20, 2007

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.... :-)

Friday, July 13, 2007

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...

Friday, July 6, 2007

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.