An old Karate photo, c. 1995

Twenty years ago, in the winter of 1992, I signed up for my first martial arts class.  After growing up watching endless hours of Kung Fu Theater on Saturday morning TV, I finally decided to take the plunge.  I was only a sophomore in college, but that  decision changed my life forever.

I Know Kung Fu

I remember an incident from when I was about 10 years old.   Instead of cowering when the local bully threatened to beat me up, I took a stance and said, “I know Kung Fu!”  I didn’t, of course.  I was totally bluffing.  Like many kids, I often tried to copy the Kung Fu movies as best as I could. Apparently, I copied them well enough to convince the bully!

Bluffing wouldn’t work forever though. Memory of that incident was a constant reminder of my desire to learn Kung Fu.  But I would have to wait. As the son of two musicians, I wasn’t encouraged to learn martial arts.  I had been practicing the violin since I was 5 years old, and my parents were afraid of me hurting my hands. (Amazingly, I’ve never hurt my hands in all these years of practicing.)

When I went away to college, I suddenly had the freedom to make my own life decisions. Deciding to sign up for a Karate class (there was no Kung Fu class, sadly) was one of the best decisions I’ve ever made. After my first class, I was hooked.  There was something about practicing martial arts that resonated inside me.   I loved the violin, but with the martial arts, there was a feeling I hadn’t known before.  (Twenty years later, I still get that same feeling.)

From Karate to Kung Fu

Karate tournament c. 1996

Before graduating from college, I would earn a black belt in Goju-Ryu Karate.  After college, I tried all kinds of other martial arts –  Japanese Aikido, Philipino Arnis, Western Kickboxing, Korean Tae Kwon Do, and also several styles of Okinawan Karate.  But over time, I gradually drifted towards Chinese Kung Fu. 

Until writing this article, I had forgotten about all the different styles of Kung Fu that I’ve learned over the years.  Here’s the short list:  Luohan Kung Fu, Bagua Zhang, Northern Shaolin Kung Fu,  Wing Chun, Tan Tui,  as well as several different types of Southern Shaolin Kung Fu and Tai Chi Chuan.  

I found a home in Kung Fu (including Tai Chi Chuan, which is just a sub-style of Kung Fu).  The reason I originally drifted away from Karate was because I felt that it lacked balance. As I ventured into the world of Kung Fu, I found more and more of that balance.  When I finally found my beloved teacher, Grandmaster Wong Kiew Kit, my search for a perfectly balance martial art was over.

What is a Martial Artist?

As I look back on twenty years of practicing martial arts, I find myself pondering an important question:  What does it mean to be a martial artist? 

These days, I don’t think that it means much, at least not to the average person.  It certainly doesn’t command the respect  that a doctor or lawyer does.   If anything, it probably commands a small amount of fear.  “Oh, so you can kick my butt?” is a joke that I often hear when people find out that I’m a martial artist.  “Yes, and then I can heal it afterward,” I usually joke back.

Once upon a time, martial artists were respected, not just feared.  People understood that practicing the martial arts required years of intense discipline — discipline that couldn’t help but build character.  In Asia, martial artists also acted as local peacekeepers by settling disputes and breaking up fights. One of my grand-teachers, Sifu Lai Chin Wah, was well known for being a peacekeeper in Malaysia.

More importantly, martial artists were once known as healers.  Four hundred years ago, if you broke a bone, you would go visit the nearest Kung Fu master.  Back then, many Kung Fu masters were also Traumatologists.  They could set bones, heal sprains and contusions, and prescribe remedial exercises.  Another of my grand-teachers, Sifu Ho Fatt Nam, was more famous as a Traumatologist than as a Kung Fu master.

Yin and Yang

What has happened to the martial arts over the past 100 years?  Like many things, they have lost balance.  This is especially true of Kung Fu and Tai Chi, which are supposed to follow the principles of Yin and Yang.  It could be argued that, in the 20th Century, Kung Fu and Tai Chi lost their balance of Yin and Yang.

If a martial art is all about fighting, like modern Mixed Martial Arts (MMA), then it has no balance.  I was like this in my Karate days.  I was all about fighting, even at the expense of my health.  I learned to fight, but I also took a ton of punishment and had a long list of injuries.  I couldn’t heal myself, let alone another person.

Karate Sparring c.1994

Reflecting back, it was madness.  Back then, my goal was to be able to defend myself from punches and kicks.  Meanwhile, I was routinely getting punched and kicked every night in class!  Sure, it wasn’t as bad as on the street, but in class I still got my nose broken, my cornea scratched, and my ribs cracked.  So much for defending myself! Here’s a relevant quote:

At the other end of the spectrum, if you practice a martial art, but you cannot even block a basic punch, then you also lack balance. You might think that it sounds crazy to be a martial artist and not know how to block a punch, and you’d be right.   Unfortunately, it’s quite common.  For example, many Tai Chi practitioners say, “I only practice for health.”  Translation:  “I can’t defend myself.”  Here’s a relevant quote from my teacher:

‎

Balance is everything.  When you find balance, then everything falls together. That’s what happened to me.  Because I found balance in my training,  I am happier and healthier than I’ve ever been.  Of course, I’m also skillful at self defense, as any of my Tai Chi or Kung Fu students will tell you.

With the famous Sensei Urban

It’s funny. New students are actually surprised when they find out that I’m a martial artist.  Locally, I’m best known as a healer, and that’s what most students come to me for.  When I demonstrate a little Tai Chi or Kung Fu for them, I can see the surprise in their eyes.  In their minds, healers and martial artists are separate.  In my mind, I’m a powerful healer precisely because I’m a good martial artist.

While most martial artists my age are slowing down, I’m speeding up.  I’m 39 years old, and I’m in better shape than I was at age 29.  I’m healthier, stronger faster, more flexible, and I have more endurance. Of course, that’s on top of already curing myself of clinical depression, a congenital heart murmur, low-back pain, and a weak immune system.

A Lifelong Pursuit

In the grand scheme of things, 20 years is nothing.  My teacher has been practicing since 1954, and he’s happier, healthier, and more skillful than ever.  He’s my role model. I want what he has.

Like my teacher, I practice every day.  And like him, I love practicing.  Even after all these years, I still love it. Here’s a recent video of me doing some Kung Fu while on vacation with my wife:

And here’s a recent video of me doing a Tai Chi Chuan form:

Very few modern martial artists are able to maintain a consistent daily practice for decades. They may teach, they may write, but they stop practicing.  Personally, I think this is because they lack balance.

When you lack balance, things start to fall apart. For example, many martial artists just can’t do the same moves they could 20 years ago.  After years of taking punishment and being injured, their bodies are broken.  It’s very common for martial arts teachers to be unable to do half the stuff that their students can do.

Another reason martial artists stop practicing is because they get bored.  Who can blame them?  When you lack balance in your martial art, growth stagnates.  And when you stop growing, you get bored.    For example, many Tai Chi practitioners, despite practicing for health, develop knee pain as a direct result of their training.  Talk about discouraging.

In the old days, it was common for Kung Fu masters to practice for 80 years or even longer.  They would begin training at about age ten, and then continue to practice consistently for the next 8 or 9 decades.  My teacher is a living example of this.  I aim to be the same example for my students.

The Spiritual Dimension

For me, all of this talk of balance ultimately leads toward one thing: spiritual cultivation.  It is no coincidence that my two favorite martial arts, Shaolin Kung Fu and Tai Chi Chuan, were both perfected by spiritualists.  They are great for your health, and also great for defense, but more importantly, they unlock the spiritual dimension.

In my Karate days, we talked about cultivating the spirit, but it was mostly talk.  There was no substance.  The type of training that we did wasn’t conducive for cultivating the spirit.

What does it mean to cultivate the spirit?  That’s the great thing about Kung Fu and Tai Chi:  If you practice them in a balanced way, then you will be able to answer that question for yourself based on your own experience. Cultivating your spirit becomes as real and tangible as cultivating flexibility or speed. 

As I reflect back on 20 years in the martial arts, I look forward to the next 60 years of practice. I am truly excited to think about the benefits that the future will bring not only for me, but for my students. At the same time, I hope to help other martial artists to bring more balance into their arts. Perhaps as we all become living examples of health, happiness, power, and peace, then the term “martial artist” will regain some of its lost glory.

Saturday, February 18
10:00 AM
Flowing Zen Studio
Gainesville, FL

What is Tai Chi?  Try it and find out! Anyone can do it!  Zero athleticism is required. Come find out how wonderful Tai Chi can make you feel. 

The class is 1 hour, and you’ll leave feeling energized.  Bring a friend!  It’s a great way to spend a Saturday morning. 

Where is the class?

The class will be held at the Flowing Zen Studio, Gainesville’s most popular Tai Chi studio.  The studio is located in the Timber Village shopping center on the corner of NW 39th Avenue and 51st Street (directly behind Dave’s BBQ).  Click here for directions.

What time is the class?

10:00am.  Please arrive 10 minutes early. Complimentary teas are available in the studio.

What should I wear?

Just wear something comfortable. Flat-soled shoes or sneakers are recommended.

Do I need to register?

No, just show up.   You can even bring a friend.  But if you’d like friendly reminders about upcoming free classes, then enter your email address here:

Dates: Mar. 17;  Mar. 31;  Apr. 14
Time: 10:00am to 1:00pm
Location: Flowing Zen Studio
Difficulty: Easy
Cost: $58

Is it possible to change your life in 3 hours? Can we live with more energy, less pain, and greater vitality? Can we boost the body’s ability to heal itself? The answer is yes!

This workshop offers an exciting introduction to the wonders of Flowing Zen. Many people describe this workshop as a life-changing experience. The exercises are gentle, enjoyable, and easy to learn. Athleticism is NOT required for this workshop. Best of all, these exercises only require 10-15 minutes of daily practice. Watch the video below to see just how simple the exercises are.

The benefits of Flowing Zen are incredible:

It may sound too good to be true, but it’s true. Come experience it for yourself! You’ll start to feel the effects during the workshop itself. You’ll finish the workshop energized and renewed, and you’ll leave with everything you need to practice on your own.

Where is the workshop?

The workshop will be held at the Flowing Zen Studio, located in the Timber Village shopping center on the corner of NW 39th Avenue and 51st Street. The studio is located directly behind Dave’s BBQ. Click here for directions.

What time is the workshop?

The workshop starts at 10:00am. Please arrive 10 minutes early. Complimentary teas are available in the studio.

What should I wear?

Just wear something comfortable. Flat-soled shoes or sneakers are recommended.

What about eating?

There are several restaurants within walking distance to the studio.

What if I’m traveling from out of town?

The Best Western Gateway Grand is the closest and nicest hotel. It is 3.6 miles from the studio.

Do I need to register?

Yes, pre-registration is required. Please click the button below to register.

Price: $58
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You’ve probably heard it before: If you can’t measure it, you can’t manage it. This truism also applies to arts like Tai Chi, Qigong, Kung Fu, and Meditation. If you aren’t measuring your progress, then you aren’t managing your arts (or yourself!). 

In my classes and workshops, I repeatedly stress the importance of tracking progress.  I hand out a progress chart to every new student, and charts are always available in my studio. Here’s why tracking progress is so important:

1. Your Memory Is Bad

If you’re a healthcare practitioner, then you know that patients are notorious for forgetting important details about their health.  That why acupuncturists, chiropractors, and doctors keep detailed charts for each patient.  Charts enable doctors to accurately measure the changes that patients experience over time.   

With these arts, you become your own doctor.  You heal yourself.   So who will keep your chart?  If you don’t keep a chart, will you remember all the details 6 months down the road?  What about 6 years?  Keep a chart for yourself because if you don’t do it, no one will.

2. Progress Comes Gradually

Students practicing these arts often wonder if they are making progress. Like a child’s height, it’s hard to see growth when you’re too close.  Here’s an example.

I once taught a student who was very good with numbers.  He made his own progress chart out of an Excel spreadsheet.  With the chart, he measured his progress in 28 categories. Over a period of 6 weeks, he rated each category on a scale of 1 to 10 (10 being the worst, and 1 being the best). By the end of 6 weeks, he measured an average decrease of 1.3 points, which is fantastic progress for 6 weeks!

But here’s the kicker: If not for his chart, this student said he wouldn’t have noticed any progress whatsoever!  He was making great progress, but the changes were so gradual that he wouldn’t have seen them without the chart. 

3. Humans Focus on the Negative

It’s human nature.  We focus on the negative.  A non-toothache is a very pleasant feeling, but the toothache gets all the attention.  Over and over, I see students completely ignore positive results and instead focus on the negative.  The conversation typically goes something like this:

Student:  “Sifu, it’s been 2 months. My knee still hurts.”
Sifu: “What about your sleeping patterns?  Have they improved?”
Student:  “Yes, but my knee still hurts.”
Sifu:  “And your digestion?  Has that improved?”
Student: “Yes, but my knee still hurts.”
Sifu: “And your energy levels?  Aren’t those up?”
Student:  “Yes, but my knee still hurts.”

In a situation like this, I usually ask the student to show me his or her chart.  If he doesn’t have a chart…well…there’s the problem.  If he does, then we can look at it together and see the positive, not just the negative.

I’ve you had chronic knee pain for 5 years, and the pain drops 20% over a period of 2 months, that’s great!  At that pace, your knee pain will be gone in 8 months — but only if you keep at it! Meanwhile, you’re not just working on your knee pain.  You’re working on everything at once.  This brings us to…

4. Progress is Holistic

These arts work holistically.  We don’t just work on one specific part of the body.  In fact, with these arts, it’s impossible to do that.  

The human body is not a car.  We are not made of separate parts that can simply be replaced.  The human body is a complex, organic, interconnected matrix of trillions of cells. 

If you have a bad knee, then it’s tempting to think that the problem is in the knee.  But it’s not.  The problem is that your knee is not healing, which points to an energy blockage somewhere.  For example, that blockage might be in the Liver Meridian.  If you focus only on treating the knee, then you’ll never get to the root of the problem, which is in the Liver Meridian.

In this example, the Liver Meridian needs to heal before your knee can heal.  As your Liver Meridian heals, however, you’ll get other benefits, like improved energy levels, and better stress management.  Keeping a  chart helps to keep all of this holistic progress in perspective.

5. Self-Healing Is Different

Self-healing is inherently different than going to see a healer.  If you go to see an acupuncturist, like my lovely wife, then she will do a thorough diagnosis.  But with self-healing, who is doing the diagnosing?

With self-healing, you must resist the urge to self diagnose.  Why?  Because you are not qualified!  You are not a diagnostician, and even if you were, you would not be as intelligent as your body’s healing system. 

Trust your body’s healing ability. That’s the magic of self-healing.  If you want a diagnosis, then go see a qualified acupuncturist, chiropractor, medical doctor, or another healer.  Leave the diagnosis to the experts. 

6. Keeping Records is Good

I wish that I could look back on years and years of my progress charts.  Over the years, I’ve forgotten about as many issues as I’ve healed.  Had I kept better records, I would have a permanent testament to the healing that I’ve done over the years.

Learn from my mistakes. Get in the habit of keeping a progress chart.  And after you fill them, file them away someplace safe.

I’ve made things easier for you.  When I started practicing, there was no such thing as a progress chart.  Now you can just download my version for free, and print out a new one whenever you need.

7. You Need a Map

By using a chart, we can not only see where we’ve been, but where we’re going. In example #2 above, the student would have been discouraged had he not kept an Excel spreadsheet.  But by keeping a chart and seeing his progress over 6 weeks, he could easily project ahead to the future.

For example, if your pain starts at an 8 (10 being the worst), and it drops to a 7 after 1 month of practice, then you can do the math and predict that it will take roughly 7 more months to get rid of your pain.  If the pain has been there for 8 years, then this is amazing progress!  Keeping a detailed progress chart will help you to project ahead and predict future results. 

8.  It’s Fulfilling

The feeling that you get when you look at a chart and see obvious progress is indescribable.  It’s a feeling of pride and satisfaction that, unfortunately, is all too rare these days.  If you want to feel this for yourself, then keep a progress chart for yourself.  (Of course, you also have to practice!)

Conclusion

These are just a few reasons to keep a chart.  I’m sure there are more.  (If you can think of any, please add them to the comments below!)  The moral of the story is that keeping a progress chart is important.  It’s also easy, once you get in the habit.  I like to tape my charts to the wall of my practice room.  Do you have a method that works for you?  If so, please share it below.

You can download the progress chart here.

Download Now

Are you struggling to keep your practice regular?  Do you sincerely want to get back on track with your practice?  If so, then follow these 7 tips for reclaiming your practice of Tai Chi, Qigong, Kung Fu, or Meditation.

1. Acknowledge that Everyone Struggles

Sooner or later, everyone must face this issue.  Even the most disciplined students go through phases where they stop practicing. It’s human nature.

The sooner you acknowledge that failure is part of the learning process, the sooner you can get yourself back on track.  I’ve failed, and so have my top students.  What makes us successful is that we accept failure as part of the process.

2. Read a Book

My teacher’s books are strewn all around the house.  I’ve been reading them since 1997, but they still have the same effect on me.  Whenever I read them, even for just a few minutes, I get inspired.  And when I’m inspired, I practice more.

If you don’t own all of my teacher’s books, then I think you’re nuts.  His books are treasures.  Never before in history has so much quality information on these arts been available for so cheap. Get them.

There are other good books out there too.  Heck, even bad books can sometimes inspire me to practice.  After reading a bad book, I feel grateful to have such a good teacher, and the gratitude inspires me to go practice!

3. Do the 2-Minute Drill

I originally developed the 2-Minute Drill  for students who had stopped practicing.  For whatever reason, it was too difficult for them to jump straight back into the 15-Minute Routine.  The 2-Minute Drill, however, was something they could manage. 

Do you have 2 minutes?  Of course you do.  That’s why the 2-Minute Drill works so well — because it’s doable.  I recommend that you set a goal to do the 2-Minute Drill every day for 30 days.  If you fail, then just try again, without beating yourself up (see tip #1).

4. Pop Into Class

Do you live in Gainesville? If so, do you realize how many students reading this sentence from all over the country are envious of your ability to simply pop into class?  (Maybe the long-distance students will comment below to encourage the local students!)

Before he moved to Florida, my student Chris would drive 8 hours from New Orleans to learn from me every few months.  My student Christina (who is now married to Chris!) would drive 2.5 hours from St. Petersburg every week.  Other students have flown or driven from New Mexico, Oregon, California, Arkansas, Oklahoma, Indiana, Wyoming, Texas,  New York, and even Alaska! 

If you live in Gainesville, then it’s simple.  You can buy classes online, or look at the schedule and just show up to class early.  Don’t make things complicated.  If you want to come back to class, then just do it.

5. Create Space

Is there room in your life — physically and metaphorically — for these arts? Is there a clean, comfortable place where you can go practice whenever you want?  If not, then maybe you’ve just found the missing puzzle piece.

Years ago, I moved into a beautiful apartment overlooking a park in New York City.  My friends helped me move in, and I asked them to leave the master bedroom empty.

“Why leave it empty?” a friend asked.
“Because that’s the practice room,” I replied.
“But it’s the nicest room in the apartment!”
“Yep.  And that’s why it’s going to be the practice room.”

I created space for my practice.  At the time, this was a big shift for me because I had been cooped up in tiny apartments for years, making it difficult to practice during the winter.  As soon as I gave myself a nice practice space, things started to change for me.  Suddenly, I found it easy to practice!

If you don’t yet have a place to practice, then create one.   It can be a room, a porch, a gazebo in the back yard, but it must be comfortable, it must be convenient, and it must be readily available.  Your space should be inviting, and it should entice you to practice.

6. Talk to Sifu

Sometimes, what you need most is a little support from your Sifu.  Even if you probably know what he’s going to say, it can be reassuring to hear it.  Your Sifu often has exactly what students are desperate for — perspective.

If you know me, then you know that I don’t just teach; I cultivate relationships with my students.  Even though I’ve taught thousands of people, I know almost all of them by name.   (If I don’t yet know your name, then I promise to learn it quickly if you start talking to me!)  If I’m your Sifu, then you have a relationship with me.  Use it!

If I’m not your sifu, then I encourage you to go talk to yours.  As a Sifu, I can almost guarantee that yours will be happy to hear from you, and happy to help.  (If not, then it might be time to find a new teacher.)

7. Read My Blog

There’s already a ton of helpful information on my blog, and I’m adding to it every week.  Blogs are great because they are dynamic.  For example, you can scroll to the bottom of this post right now and leave a comment.  (Yes, it’s really that easy.)  And I will respond to that comment, creating a conversation — something that you can’t do with books.

My blog is a modern tool that helps me to translate these arts into something that Americans can better understand.   It’s a way to not only share information, but share community.  Best of all, it’s free.  So take advantage.  If you aren’t on my email list, then get on it so that you can receive updates about new blog posts.

Zenfully,
Sifu Anthony

It’s that time of the year again — time make resolutions that you probably won’t keep!  Of course, the sentiment behind making resolutions is great.  You are inspired to change and grow, and that is a wonderful thing.  So what’s the problem?  Why do so many people fail?

The problem is that most people don’t know HOW to create change in their lives.  They sincerely want to change, but they don’t know the simple secret that great men and women throughout history have used.  

Here’s the secret: Focus on habit-building, and your life will change as a result.  Change your habits, and you change your life. Success becomes a natural by-product of your new habits.  Here are 9 simple habits that you can start immediately:

1. Walk

Modern research shows that the single best thing that anyone can do for their health is to exercise slowly and often.  The exercise should not be too strenuous, and it should be frequent. Walking every day is a great way to do this.  Of course, practicing Tai Chi, Qigong, or Kung Fu is another way.

If you don’t yet practice these arts, then walking is a perfect solution.  It’s amazing how many people neglect a free and easy habit that can literally transform their lives.  Have you ever seen people driving around searching for a parking spot close to the fitness center?  I have.  It’s madness!

Throughout your day, there are countless opportunities to walk.  Park your car on the far side of the lot, get off the bus a stop early, get a dog, or just go walking with a friend every morning. 

2. Give

In the Zen tradition, there are three levels of charity.  The lowest level of charity is to give material things, like money; the middle level is to give service, like taking care of elderly people; the highest level of charity is to give teachings.

If it’s convenient for you to give money, then give money. My wife and I give to Kiva, but there are many good choices. If you don’t have money, if you are between jobs, then give service. Volunteer at a soup kitchen, mentor a child, or just give random acts of kindness.  If you are qualified, then give teachings.   Remember that unqualified teachers are part of the problem, not the solution.  But good teachers can make a huge difference in the world.

Whatever you do, make a habit of giving in 2012.  If you don’t yet understand how giving can improve your own life, then just try it for a while.  I guarantee that your life will change as a result.

3. Smile from the Heart

This may be the single best technique that I ever learned from my teacher.  It’s as profound as it is simple.  For those who have already learned the technique — what are you waiting for?  Smile from the heart right now!

For those who haven’t learned it, you can get a taste of what it’s like to smile from the heart in my free audio lesson.  It takes about 20 minutes, and you’ll finish feeling refreshed and energized.  More importantly, you’ll have a new skill that you can easily turn into a habit.

4. Practice Gratitude

Do you know people who have far less than you do, but are also much happier?  (If you don’t, then visit a poorer country like Costa Rica.  You may be surprised at how happy the people are.)  What about people who have more than you but are not as happy?  Despite having the perfect wife or the perfect house, they are miserable!

Happiness is not determined by the things or even the people in your life. No, what brings happiness is fully appreciating the things and people already in your life.  In other words, those who practice gratitude are also practicing happiness.

Notice that I wrote “practice gratitude” rather than “be grateful”.  I did that on purpose.  Gratitude is an art, and it should be practiced regularly.  There are countless things and people in your life that you can practice gratitude towards.  Start right now.  Think of something or something that you are grateful for, and then close your eyes and feel grateful for 1 minute.

Practicing gratitude is also perfect for a 30-Day Trial. Can you remember to be grateful every day for just 30 days?

5. Work Mindfully

Zen masters throughout history have encouraged disciples to be mindful while doing their daily tasks. Whether the task was enjoyable (like eating) or menial (like cleaning), the student was taught to give his or her full attention to it. By being mindful, by being in the present moment, daily tasks become a form of moving meditation. 

Try it.  Make a habit of being right here and right now while you work, eat, brush your teeth, cook dinner, etc.  If you make a habit of doing this, you’ll increase your work efficiency, decrease your stress, and improve your energy levels.  You’ll also find that time slows down, and that life doesn’t just speed past you.

6. Build Community

People who are approaching the end of their lives never say, “I wish I had made more money.”  Instead, they say things like, “I wish I had spent more time with my friends and family.”

Humans are social animals.  We crave a sense of community, and we need it too. This concept of community is a huge part of the Zen tradition. Spiritual progress is always achieved with the help of a community, whether it is a monastery, a group of friends, or a school. 

I’m a big believer in this concept, which is why I work hard to create a sense of community in my school.  I love to see husbands and wives, mothers and sons, or even just two friends practicing Tai Chi or Kung Fu together. It’s a great way to socialize and build community.

Some of the other habits that I mentioned above, like walking with a friend, or volunteering at a soup kitchen, will also help to build a sense of community.  You can kill two birds with one stone!

7. Forgive

Think of someone who wronged you in the past.  Have you forgiven them yet?  If not, then you are harming yourself with that negative energy.

Many people misunderstand forgiveness.  By forgiving someone, it absolutely does NOT mean that you support what they did. Instead, it means that you are letting go of your own anger and resentment.  In other words, you are healing the wounds that were inflicted.

If you don’t forgive, then the wounds don’t heal.  And if the wounds don’t heal, then you are allowing yourself to continuing being hurt by what happened.   In other words, you are CONTINUING the effects of that  action rather than ending them.

Forgiveness takes practice.   Don’t try to do it all at once.  Instead, try to forgive someone 1% a day for 100 days.  Or start with something easier, like when someone cuts you off in traffic.  Make forgiveness a habit, and you’ll be amazed at how much lighter you feel.

8. Get up Early

For many people, this habit is terrifying.  The truth is that early-risers are made, not born.  No offense to the night owls, but humans are meant to follow the rhythms of the sun.  Sure, we can stay up late, or even work night shifts, but that doesn’t mean that it’s healthy. 

If you are not yet a morning person, then it’s because you haven’t yet created the habit. It’s not easy, but it is simple:  Get up with the sun every day, no matter what.   You have to commit to getting up early for a few weeks so that your body can adjust.  Don’t just try it for a few days and then give up.

For those who practice Tai Chi, Qigong, Kung Fu, or Meditation, then I recommend that you get up early and then practice.  At the very least, do the 2-Minute Drill every morning for 30 days (another great 30-Day Trial).

9. Breathe

You don’t need to breathe deeply, or use any special technique.  Just breathe.  More importantly, enjoy your breathing. You can do it right now, sitting at your computer.   Or go outside and breathe.  Or try the 2-Minute Drill, focusing on your breathing.

Breathing is one of the simplest and most effective ways to meditate throughout your day.  You can do it anytime, anywhere.  You can do it while watching TV, while driving, even during a meeting. It may see trite, but it really is that simple.  Make a habit of coming back to your breath, over and over, throughout your day.

Conclusion

Resolutions are fine, but habit-building is better.  If you create a few habits every year, then imagine how different your life will be in 5 years.  Start now.  Pick a habit, and start.  I mean it.  Start right now, this very second.  Smile from the heart, breathe, feel grateful, or go for a walk.  If you are serious about making changes in your life, then start building a habit right now.

Zenfully,
Sifu Anthony

Would you rather take 6 months to accomplish a goal, or 6 years?  I prefer the former.  What about you?

Some students progress faster than others.  What’s their secret?  It’s not talent.  The secret is that they are clearer about their goals. 

Getting clearer about your goals is important. Really important.  Did I mention that this is important?

When I first started teaching, I was surprised to find that people had trouble setting goals.  Then I figured out the problem:  Most students don’t know what they want!  If you don’t have a clear picture of what you want, then it’s very difficult to set goals.

I created the following worksheet to help. I recommend that you set aside an hour to go through the entire worksheet. Go to a café, or close your office door, or do whatever you need to do to be uninterrupted for an hour. 

The Zen of Goal Setting

 Free Download

The worksheet is a bit long, but it’s definitely worth it.  Students tell me that filling out this worksheet is a life-altering experience.  I hope that you’ll set aside the time to go through the entire thing.  

I’ll leave  you with an interesting quote:

Sifu Anthony Korahais
Director
Flowing Zen Studio

I used to get sick 4 times a year, like clockwork.    I would stay sick for a week or so, and I would usually miss a few days of work as a result.  It was miserable. Today, I hardly ever get sick.  In fact, I have not been sick once in 2011 even though I work in a medical clinic and I’m constantly exposed to sick people.

Here are some tips and tricks to avoiding getting sick this winter:

1. Practice Regularly

The single best way to avoid getting sick is to strengthen your immune system.  I don’t know of any medicine in this world that does this better than practicing Qigong, Tai Chi, Kung Fu or Meditation daily.  This is preventative medicine at its best.  By building your immune system, you’ll be protecting yourself against more than just colds and flus.

I have practiced every day in 2011, without fail.  Maybe there’s a connection between me not getting sick and me practicing every day?  If you’re having trouble with staying disciplined, then take a look at my article 8 Tips for Building Discipline.

2. Activate Your Immune System

Did someone just sneeze or cough on you? Did you touch a doorknob full of germs?  Then do the 2-Minute Drill as soon as possible.

The 2-Minute Drill is like a light switch that activates your immune system.  The quicker you flip the switch, the sooner your system will be able to deal with the germs.  Remember, the human body is constantly exposed to germs, and yet we don’t always sick.  It’s only when your immune system is weak that germs can get through your defenses.

3. Don’t Stress

Studies have shown that stress dramatically suppresses your immune system.  An argument with your spouse, a traffic jam, a depressing newspaper headline — all of these can suppress your immune system, making you more vulnerable to colds and flus.  Obviously, it’s best to have a comprehensive stress management system like Tai Chi, Qigong, Kung Fu, or Meditation in your life.  These arts will gradually reduce the levels of stress felt in your life. 

But it’s also important to manage your stress in the moment.  You can start dealing with stress by simply being aware of it.  Catch yourself, and think, “I’m stressed out right now, and it’s not helping.  I’m probably making myself sick.” That’s it.  Just be aware of your stress, and it will gradually lose power over you.

4. Don’t be a Worrywart

Do you know someone who is constantly worried about getting sick?  Maybe he washes his hands a bit too often, or refuses to touch public surfaces, or maybe he just kvetches constantly about getting sick.  Sound familiar?

What this Worrywart doesn’t realize is that worry itself suppresses the immune system!  It’s fine to be hygienic, but don’t obsess.  According to Chinese theory, the emotion that most powerfully blocks the flow of energy through the body (you guessed it!) is worry.  So stop it.

5. Get Some Sun

These days, everyone is talking about the benefits of Vitamin D.  It’s fine to take supplements (quality ones!), but there’s an easier way.  Maybe you’ve heard of this wonderful thing called the sun?

Most Americans don’t get enough sun.  Period.  We spend most of our time indoors, and we’re lucky to get a few minutes of sun a day.

Go outside, sit in the sun, and enjoy a free dose of Vitamin D. Generally speaking, we shouldn’t practice Qigong, Tai Chi, or Kung Fu in direct sun, but it’s great to practice outdoors, where we’ll get reflective sunlight.  After we finish practicing, we can go take a walk and enjoy the sun.

6. Go to Bed Early

Chances are, you don’t sleep enough.  It’s common in America.  Some might even call it an epidemic.

Quality sleep is an important part of a healthy immune system. If it’s flu season, if you’re worried about getting sick, then go to bed early. Turn off the TV, close the computer, and go to bed.  Get 9, 10, or even 11 hours of sleep. 

If you think that sleep is a waste of time, if you say things like “I’ll sleep when I’m dead,” then you’re being short-sighted.  You know what’s a waste of time?  Getting sick.  By not sleeping enough, you’re making yourself sick.

7. Take a Nap

Studies show that napping is good for the health.  Don’t listen to workaholics who say that napping is for lazy people.  If napping is for lazy people, then longevity is also for lazy people because nappers tend to live longer.

Feeling worn out?  Then take a nap.  I understand that not everyone has this luxury during the work week.  But what about weekends?  Are you your own boss on Saturday and Sundays?  Start there.

8. Build Motivation

If you do get sick, then use it as motivation for the future.  It’s no fun being sick.  While you’re feeling miserable, let that misery build your resolve.  The simple truth is that the power to strengthen your immune system is in your hands.  When you get sick and tired of being sick and tired, that’s when things will start to change.

Sifu Anthony Korahais
Director
Flowing Zen Studio

I owe my life to the practice of an ancient healing art called Qigong.  Once upon a time, I was one of the 18 million Americans who suffer from clinical depression. 

I was.  But no longer.

Today, I am happier and healthier than I ever imagined possible, and utterly free from the grips of depression.  I healed myself not with drugs, therapy, or surgery, but rather with a gentle form of moving meditation that gets the internal energy flowing.  Qigong (pronounced chee gung)  is simpler than Tai Chi, Yoga, and Meditation, and in my opinion, it is also much more effective for depression.

Depression Kills

Those who have not experienced depression firsthand, or seen it in a loved one, might mistakenly think that I’m being melodramatic when I say that Qigong saved my life. I am not. When I say that I would be dead if not for Qigong, I mean it literally, not figuratively.

Depression is more deadly than most people think. Every year, roughly 30,000 Americans commit suicide. Of those, 90% have a diagnosable case of clinical depression. This means that depression kills more people every year than AIDS.

As someone who suffered form clinical depression for years, I want to reach out to those who are still suffering. I possess knowledge that can literally save lives, and I want to share it.  I would ask you to help me in my mission by sharing this article with anyone suffering from depression.  Help me reach out.

Another Option

With Western medicine, there are two standard treatment protocols for clinical depression: psychotherapy, and antidepressants.

Antidepressants have saved countless lives, but they are not for everyone. They certainly weren’t for me. You may be surprised to learn that a $35 Million study showed that antidepressants fail to cure the symptoms of major depression in half of all patients, even if they receive the best possible care.  Half!

The study proved that, of the 18 million Americans suffering from depression, 9 million are still desperate for solutions.  In my opinion, Qigong provides an excellent solution.

The problem with antidepressants, even if they work, is that they only treat symptoms. They don’t actually cure anything. If they provided a cure, then antidepressants would bring the person back to a healthy state where no drugs are needed. (I wonder how the pharmaceutical companies feel about that!)

An example may help. A person with Type I diabetes doesn’t produce insulin. Daily insulin injections allow them to continue functioning. However, the insulin shots don’t cure diabetes.

The same is true of antidepressants. Depression, like diabetes, causes a dangerous imbalance in the body’s natural flow of chemicals. Like insulin, antidepressants treat the branches of the disease by artificially readjusting the flow of chemicals. However, antidepressants do not treat the root cause of the imbalance.

Qigong gets to the root of the problem, and it does this in a holistic way that simultaneously promotes overall health. In short, Qigong treats the entire tree, not just the branches or the roots.

While curing myself of depression, my aching lo back pain also disappeared, I caught fewer and fewer colds and flus, my heart murmur gradually disappeared, and my energy levels went through the roof.  I’ve seen similar (and repeatable) results in my classmates, and my students.

One Illness

According to ancient Chinese medical theory (of which Qigong is a part), there is only one cause of illness — a disharmony of yin and yang. This harmony is represented by the familiar yin-yang symbol, which all of us have seen.  When our energy systems are functioning optimally, then yin and yang are harmonized.

In other words, the energy that mobilizes the immune system, produces the proper enzymes for digestion, repairs damaged cells, flushes away toxic waste, and balances the emotions — all of this energy is flowing harmoniously and thus keeping us happy and healthy.

But if this energy flow is blocked, if there is disharmony of yin and yang, then illness creeps in. This disharmony can manifest in countless ways, like depression, hypertension, or cancer.

By practicing Qigong daily, we gradually restore the yin-yang harmony throughout the body. We do this by removing the obstacles that are blocking the smooth flow of energy in the body. As the energy begins to flow smoother and smoother, the body naturally starts to heal itself.

Of course, Qi, or energy, is flowing through our body at all times, otherwise we would not be alive. However, when we practice certain Qigong exercises, we greatly enhance this flow. 

It’s important to understand that Qigong is not just physical.  Is Meditation just sitting cross-legged on the floor with the eyes closed?  No, it’s much more than that!  If you view Qigong as mere physical exercises, then you won’t get the results that you deserve.

Technique #1 – Smiling from the Heart

The first, and perhaps the most important, technique for depressives is called Smiling from the Heart.  Although this technique is unique to my particular style of Qigong (a style called Cosmos Qigong), it can be learned by anyone. 

So how do we do it?  To get a taste of Smiling from the Heart, I recommend that you go through my free audio lesson.  The technique is easier to experience than to describe. You can download it here.

When done correctly, Smiling from the Heart has several effects:

• It relaxes the nervous system.
• It shifts the brain waves into the Theta state.
• It activates the internal energy.

Smiling from the Heart is critical for depressives. It’s also challenging. When my teacher, Grandmaster Wong, first asked me to smile from the heart, I thought to myself, “If I could smile from the heart, I wouldn’t be depressed!”  Thankfully, my teacher inspired me to persevere. With practice, I gradually trained myself to smile from the heart.

It is essential that depressives make the effort to smile from the heart each and every practice session. I and my students are living proof that depressives can learn to smile from the heart. It just takes practice, and perhaps a little encouragement (which is what I’m here for!).

Depressives can think of this as physical therapy for their energetic heart. After months in a cast with a broken leg, learning to walk can be difficult. It does not happen over night, but rather step by step.

Technique #2 – Lifting the Sky

Another great technique is called Lifting the Sky. In my studio, it’s the first exercise that new students learn, but it also happens to be fantastic for depression.  Learning from pictures or a video is a poor substitute for learning from a living master, but you can get a taste of the exercise here.

Qigong is much more than just physical movements.  If physical movements alone could cure depression, then depression would be cured with this article.  Unfortunately, it’s not that simple.

Nevertheless, Lifting the Sky is an excellent way to start.  The physical movements feel good, and they give people, especially depressives, something to latch the mind on to (something that depressives don’t get with sitting meditation).  In time, and with proper instruction, those movements can be turned into more powerful energy exercises.

Quality vs. Quantity

Some Qigong styles require an hour or more of daily practice. For depressives, this is a deal-breaker. They simply will not succeed with that approach. I speak from experience.

With my students, I emphasize a high-quality 15-Minute Routine. For depressive students, even that can be too challenging. For them, the 2-Minute Drill provides an excellent solution. Again, I speak from experience.

Many people are surprised to hear that I started out as a bad student. For almost 2 years, I failed with Qigong. That’s because I was trying to practice for 30 minutes a day.  It just didn’t work.

Everything changed for me when I resolved to practice the 2-Minute Drill every day, no matter what.  I made that resolution on January 1st, 2000 and I haven’t missed a day of practice since.  (You can read more about that story in my post 8 Tips for Building Discipline.)

Hope

One of the best things we can do for depressives is to give them hope.  And there is abundant hope.  Qigong provides a viable, practical, and economical solution to depression.  It can also be used alongside traditional treatment methods.

Here is my vision.  One day, if myself and other teachers do their jobs well, then millions of people will be turning to Qigong for solutions.  Yes — millions.   Why will so many people turn to Qigong?  Simple.  Because it works.

If you know someone who suffers from depression, then please, please, share this article with them.  It might just save their life.

Sifu Anthony Korahais
Director
Flowing Zen Studio

Just Imagine…

Imagine an entire week of life-altering seminars with Grandmaster Wong.

Now imagine a tropical mountain paradise where the temperature stays between 60-80 degrees all year round.

Imagine being fed 3 delicious meals every day, plus snacks, fruit, tea, and coffee to your heart’s content.

Imagine traveling to crystal clear mountain rivers, hot springs, local markets, or just lazing around in a hammock.

The Blue Mountain Retreat Center

The Blue Mountain Retreat Center in Costa Rica is an amazing place.  Visiting it should be on your list of things to do before you die.  When you leave the Blue Mountain Retreat Center, you will count the days until your return.  It is that special.

The Center is run with great attention to detail, from the fresh cut flowers in the rooms, to the exquisite food preparation, to the friendly smiles of the staff.  This creates an ideal learning environment where you can let go of all your cares and concerns, and just enjoy.

The Center is built around the Temple of Learning, which is higher up the mountain.  This beautiful indoor/outdoor space is where the seminars with Grandmaster Wong are held.  If you are accustomed to practicing indoors, just wait until you practice in the open air with a breathtaking view of the mountains.

At the bottom of the hill is the Maloka Hall where we eat our meals, socialize, grab snacks, and relax.  Fresh fruit, snacks, coffee, and tea are available here between (and during!) meals. Grandmaster Wong typically joins us for a meal or two every day, and he often opens the floor to questions.  Sometimes, he even tells stories about Qigong, Tai Chi, and Kung Fu!

There is a beautiful fire pit in the center of the Maloka, where people relax in the evening.  The evenings a great opportunity to chat with me, Dr. Akemi, or with instructors from other countries (who speak English).  As my teacher often says, some of his best lessons were learned while sipping tea with his Sifu.  The Maloka provides you with this opportunity every evening.

The sleeping rooms vary in size, luxury, and type.  Please see below for descriptions of each one.

Traveling to Costa Rica

Costa Rica is extremely tourist friendly, especially for Americans.  Although you do need a passport, you don’t need a visa. Flights to San Jose International are easy to find.

Most locals in Costa Rica speak some English, but you’ll have a bilingual guide the entire time, so it doesn’t matter.  Once at the Blue Mountain Retreat Center, there will be lots of English speakers, including Grandmaster Wong.

Costa Rica is very cheap when compared to the U.S.  You won’t be paying for meals while on the Blue Mountain, but everywhere else, you can get a delicious meal for much less than you would pay in the States.  You can also buy cheap goods at the duty free shops on the way back.

Programs & Dates

There are 2 separate courses with Grandmaster Wong.  The dates and content are as follows:

My wife, Akemi, and I will be attending both Qigong Week and Tai Chi Week.  We hope to see many of you there.

Packages

The pricing for all packages include everything except airfare.  Prices range from $1450 for a dorm room to $2400 for a private suite.  All packages include:

There are several different housing options.  The package price varies depending on the housing that you choose.

If you need to arrange a payment plan, then please contact me directly.

Suites (Quetzales)

These large, luminous suites have a private bathroom, a spacious, covered terrace (with a hammock), and a spectacular view of the mountains. Perfect for couples, or three good friends.

Wooden Houses (Tangaras)

Comfortable, charming little wooden houses for double or triple occupancy.  These have an attached bathroom, and a small terrace with a panoramic view.

Nature Lover “Tent”

Large, colonial-style, permanent “tents” in the primal forest, complete with electricity, private bathroom, hot shower, and toilet. 

Mountain House

A beautiful timber house with 2 bedrooms, each with its own bathroom, living/dining room, fireplace and balconies. It is a 10 minute walk on a well defined trail that runs along the river.  Surrounded by beautiful gardens, it also offers stunning views of the mountains.  A great place for a group of friends.

Dormitory

The dormitory is located up on the wooden mezzanine of the Temple of Learning.  There are shared toilets and hot showers downstairs.  Bathrooms and dorms are segregated by gender.  Bring your own sleeping bag and a sense of adventure. (The temperature never drops below 60 degrees, so any sleeping bag will suffice.)