In this edition of Ask Sifu Anthony, you’ll learn about: chronic pain and qigong; depression with chronic pain; digestion and qigong; meditation for depression; stiffness and pain; menopause, reflux, and belief; and the many benefits of qigong practice.

About this series: I believe that students should be able to get practical, no-nonsense answers as they learn the art of qigong. Q&As are critical when learning an esoteric, ancient art in the 21st century. Since 2005, I’ve been answering questions in my classes, in our Facebook group, inside my online programs, in our live webinars, and here on the blog. We have an amazing, global community and my goal is to continue supporting you so that you can get more and more out of this art!

Question 1: Chronic Pain and Osteoarthritis

Hi Debbie. I’m sorry that you’re in chronic pain. I know exactly how that feels and it’s awful.

From your submission, it looks like you’ve been practicing the 5-Phase Routine daily for about 6 months. First of all, congrats! That’s great work. If you can solidify that habit and keep it going long-term, then I think you’ll be amazed at your results.

In qigong theory, all pain is caused by a stagnation of qi. However, this theory is often misinterpreted in the West. Even if we grasp the theory of qi, we make the mistake of assuming that the stagnation is localized.

In other words, you’re probably imagining a stagnation of qi in your spine, knees, and hips. Certainly, that’s part of the problem, but it’s not the solution to the problem. The solution is to start recognizing qi stagnation as being non-local.

Your qi stagnation may be a stuck emotion from something that happened decades ago. In fact, I would bet good money on that explanation. I can almost guarantee that more than 50% of your pain is due to stuck emotions.

Years ago, I wrote 3 articles on chronic pain that may be helpful. You can find them here:

• Part 1: What Big Pharma Doesn’t Want You to Know About Pain
• Part 2: Why Your Chronic Pain Is All In Your Head 
• Part 3: Why You Need Qigong If You Struggle with Chronic Pain

I haven’t updated those articles in a while, however. One of the biggest additions I have for you is this book by Dr. Alan Gordon, MD:

The combination of Dr. Gordon’s book plus qigong can be very powerful. Acupuncture is another addition that I recommend. These three therapies work synergistically to heal the body, mind, and energy.

Question 2: Chronic Pain, Trauma, and Depression,

The kit & kaboodle! I’m in chronic pain trying to withdraw from Prednisone which I used for 7 years and counting to manage autoimmune trouble. I have a history of clinical depression and trauma. Depression is flaring with a vengeance. Just starting to practice again.”

Hi Robin. As I mentioned to Debbie above, I know all about chronic pain. I also know a thing or two about depression. The combination of the two is awful.

Unfortunately, depression and chronic pain feed each other, creating a vicious cycle. The combination of all these issues will make it very hard to treat your trauma, which is likely the root of many of these problems. We need to find a way to start healing the trauma.

My article about treating trauma with qigong is a start, both for you and for me. As I mention in the article, I’m still relatively new to the topic. I’m still experimenting with ways to adapt qigong specifically for trauma. My ideas are evolving, but my current advice is in that article.

Since you’re just starting qigong again, your path is pretty clear. Start with 2 minutes a day, then work up to the 5-Phase Routine. (All of this is explained and taught in my book, for those who aren’t familiar.)

Use the 13 tips in the trauma article and see what works better for you. You may also want to look into some of the trauma therapies, like IFS or EMDR. The combination of those therapies with qigong can be very powerful.

Whatever you do, remember this proverb: Fall down 7 times, stand up 8. Keep standing up until you have a strong, daily qigong habit. By then, I’m sure you’ll have seen lots of progress with the pain and the depression.

Question 3: Digestion and Qigong

What would you advise for the timing of eating around the practice of Qigong? I tend to have breakfast directly after my morning 5-phase practice, but wonder if I am missing out on experiencing the qi I have just “created “. Also I would tend not to do the practice immediately after eating. Digestion has been a challenge my entire life–varying in efficacy. As gotten older I am fairly active but falling asleep sitting up after meals—-have to get up and moving. Pre diabetes diagnosis recently. Thanks so much for your communication efforts!!!!!! The pace and clarity of your teachings are perfect for me!!!

Hi Sandra. I’m so glad that you’re enjoying my programs. Here are my thoughts on your situation.

We don’t create qi per se, but rather absorb it from the food we eat, the air we breathe, and from the Cosmos through our qigong practice. Eating immediately after the 5-Phase Routine isn’t ideal, but it’s also not a big deal. It’s better to wait about 20 minutes. If that’s not possible, then don’t worry too much. You’ll still get plenty of benefits.

There’s an old Chinese proverb that I think you should adopt:

飯後百步走活到九十九
Take 100 Steps After Every Meal and You’ll Live to 99

Honestly, 100 steps are too easy. It should be more like 1000 steps, or 10 minutes of walking. Adding just this one habit can have a huge impact on your digestive health. I don’t have a link handy, but I read some modern research showing that walking after a meal helps with insulin, which makes sense.

If you’re falling asleep after meals, it’s because your Spleen and Stomach meridians are depleted. You can nourish them with qigong, but also with walking after each meal.

Another tip from Chinese medicine is to cut down on cold beverages and foods. Westerners love their iced drinks, but according to Chinese medicine, this weakens the metabolic fire of the digestive system. Switch to room temperature or hot beverages whenever possible, and cut down on cold foods like salads, yogurt, ice cream, etc.

Question 4: Depression and Meditation

I grew up in a cold and neglectful home. I’ve been fighting depression for literally my entire life (was suicidal in kindergarten!). I’ve tried everything – therapy for years, all sorts of anti-depressants including ketamine infusions, and multiple rounds of ECT and TMS. I’ve taken several mindfulness courses from Jon Kabat Zinn and others and I have a fairly strong sitting meditation practice going. I use a SAD lamp daily. I’ve read a zillion books on the topic. I even have a Vagus Nerve Stimulator implanted in my chest to activate my parasympathetic nervous system. I’m taking an in-person Liangong class which has helped with some of my physical issues. Unfortunately, between being estranged from my only child, and with our democracy and even our planet dying before our eyes, it’s been impossible for me to feel very positive. Sifu, I know you found your way out of depression through Qigong and I hope to do the same. How long did it take, and what advice can you give me? Help me Sifu Korahais, you’re my only hope!” – Barbara

Hi Barbara. I’m not Obi-Wan Kenobi, but I will do my best to help you!  It sounds like you’ve tried really hard to beat depression. It probably feels like you’ve failed, but I don’t see it that way. You’re still alive, and you’re still trying to heal. To me, that seems like a win. It’s heroic, honestly.

I’m going to suggest something that may seem crazy, but hear me out. Sitting meditation, as powerful and wonderful as it is, can actually aggravate trauma. This is precisely what happened to me when I was first battling depression in my 20s. I tried strict, seated Zen meditation, and my depression got worse.

Sitting meditation is advanced. I suggest that, for a period of at least 6 weeks, you stop practicing all sitting meditation and use the Flowing Zen 5-Phase Routine instead. (Barbara already knows it, but you can learn the 5-Phase Routine from my book and the bonuses.)

You’re not quitting sitting meditation for good, just for a period of 6 weeks. Later, you can try again and see how it feels. Don’t feel guilty for setting your sitting meditation aside; it’s just an experiment.

Many students have, to their great surprise, found relief after pausing their sitting meditation practice. It’s something that never even occurred to them to try. I hope you’ll consider trying this experiment.

You might also try practicing The Five Statements (a technique I teach in my Qigong 101 program) toward your child. It’s worth healing that relationship even if only from your side. See if a few sessions of this help.

Since you’ve tried so many things already, what you’re looking for now is not miraculous, instant relief but rather small wins. For example, after setting aside your sitting meditation for a week, do you feel slightly better? After practicing the 5 Statements once or twice toward your child, do you feel like the dynamic is a bit healthier (even if you don’t talk to them)?

Question 5: Stiffness and Pain

I need ways to relief stiffness and pain. My health is poor since 1994. Chronic fatigue, sleep apnea, high BP, and now low diabetic. Also back, neck, and shoulder pain. – PK

Hi PK. I’m sorry to hear that your health has been poor for decades. I understand that you are in your 60s and that you have not yet learned the 5-Phase Routine.

I sound like a broken record, but the 5-Phase Routine that I teach can help you will all of these issues. It’s easy to learn, enjoyable to practice, and it only takes 10-20 minutes.

If you can do the 5-Phase Routine for at least 300 days in 2023, then I’m confident that you will see tremendous improvement. You can learn the 5-Phase Routine from my book and the bonuses, or from my Qigong 101 program.

Question 6: Menopause and Reflux

I have been struggling with menopausal symptoms for over 5 years. Lots has healed, but right now I have really bad “silent reflux” (LPR) and chronic pain flare ups that leave me feeling very discouraged. I make progress, but then it will all flare up and it’s hard to keep practicing. When that happens, I doubt that energy is real and feel like nothing works. I have also, lately, been struggling to find the balance in my faith that energy medicine works and healing is real because that point of view has become associated with covid denial and all kind of disturbing ideas. Also, I’ve been practicing diligently for years and I’m not healed! I am doing everything I can think of; trauma work, emotional release, acupuncture, rest, time in nature, fascia release, osteopathy, herbs, diet, massage, and it feels like it’s barely keeping me afloat. It works, but it’s also not working. Can you talk about the connection between belief and healing? How do we keep practicing when it’s most difficult? How do we use these methods without magical thinking or spiritual bypass? How do we evaluate if it’s not working; am I practicing wrong? or it the method not working and I need to take medication? -Naomi

There’s a strong connection between belief and healing. Even on a mundane level, when we believe that we can heal, we are more likely to take the steps necessary to facilitate healing. For example, you pursued energy medicine, trauma work, and acupuncture because you believe you can heal. You also adopted healthier behaviors and worked on your lifestyle.

But the crazy thing is that belief can also affect our physiology. When we believe that we can heal, our body responds in ways that support healing. This can include the release of hormones and other chemicals that promote healing, as well as changes in heart rate, blood pressure, and other physiological processes.

Belief can also have a powerful psychological effect on our ability to heal. When we believe that we can heal, we are more likely to have a positive outlook and to feel hopeful and optimistic. This can help to reduce stress and anxiety, and can also help to improve our overall mood and well-being.

Overall, belief plays a crucial role in the healing process. When we believe that we can heal, we are more likely to take the necessary steps to facilitate healing, and our body and mind are more likely to respond in ways that support healing.

This isn’t magical thinking. Everything I’ve said above is in line with modern, scientific research.

What you said is nothing to be ashamed of. What you’re doing isn’t working. That kind of honesty is important. The question is, what now?

I think that if you’ve sincerely tried a method for 6-12 months and not seen clear benefits, then you can confidently move on and try something else. That doesn’t mean that the thing you tried is fake. For example, maybe the acupuncturist you were seeing wasn’t skillful, or maybe they didn’t have experience with your issues.

In my experience, the vast majority of people who find true healing do it after having “tried everything”. I saw this time and again in my clinic, and I still see it today with my online students. For most of these people, the 5-Phase Routine was the turning point. But for some people, they needed something else as well.

In your case, it’s possible that you’re trying too hard, which is a paradox. I mean, it’s admirable that you’re trying too hard to heal. On the other hand, when we try too hard sometimes, it creates tension in the nervous system, which in turn blocks the flow of qi.

Question 7:

I have digestion issue, I get a headache in afternoon, my night sleep is disturbed, I have back pain, my prostate is enlarged, I don’t have energy, I get irritated and angry, I sweat a lot and there is foul smell from the sweat – Laxman

It’s hard for me to give you recommendations without knowing more about your individual situation. From your online submission, I know that you haven’t yet learned Flowing Zen Qigong and that you’re in your 50s. I’m going to assume that you’ve consulted with a healthcare provider already. If you’re asking whether or not qigong can complement the care you’re already receiving, the answer is yes.

Here are some of the potential benefits of qigong that have been supported by scientific research:

1. Reduced stress and improved overall health: Several studies have found that qigong can help to reduce stress and improve overall health. For example, one study found that qigong was effective at reducing stress and improving the quality of life in people with chronic conditions such as cancer, diabetes, and heart disease.
2. Improved sleep: Some research has shown that qigong may be effective at improving sleep quality, particularly in people with insomnia.
3. Pain management: Qigong has been shown to be effective at managing chronic pain, such as back pain and fibromyalgia.
4. Boosted immune system: Some studies have found that qigong may help to boost the immune system, potentially helping the body fight off illness and infection.
5. Improved mental clarity and focus: Some people may find that practicing qigong helps them to feel more calm and centered, and can even improve their mental clarity and focus.
6. Increased self-awareness: Meditation can help to improve self-awareness by bringing attention to the present moment and increasing mindfulness. This can help to improve decision-making and self-regulation.
7. Improved cardiovascular health: Studies have shown that qigong meditation can help to lower blood pressure and improve heart rate, which can promote overall cardiovascular health.
8. Promotes emotional well-being: Regular qigong practice can help to promote emotional well-being by increasing feelings of happiness and contentment.
9. Reduces symptoms of depression and anxiety: Qigong has been shown to be effective in reducing the symptoms of depression and anxiety disorders, such as generalized anxiety disorder and social anxiety disorder.

Question 8:

What is the best qigong exercise for severe anxiety – Maria

It is difficult to say which qigong exercise is the best for severe anxiety, as different exercises may have different effects on different individuals. However, the free video below will give you 2 techniques that may be helpful:

Or you can click here to watch it on Facebook.

Remember: what works for one person may not work for another. You may need to experiment to find the right qigong routine for your specific needs. It’s also important to get quality training in qigong.

My book is a great place to learn more about qigong. It also comes with a free online course, so you can put the techniques into practice immediately.

The post Ask Sifu Anthony: Chronic Pain, Trauma, Digestion, and more. appeared first on Flowing Zen.

In this edition of Ask Sifu Anthony, you’ll learn about: knee pain and qigong; the order of qigong sets; qigong and cancer support; neigong vs. qigong; lifting the tongue; post-pandemic depression and anxiety; and qigong for autoimmune conditions.

About this series: I believe that students should be able to get practical, no-nonsense answers as they learn the art of qigong. Q&As are critical when learning an esoteric, ancient art in the 21st century. Since 2005, I’ve been answering questions in my classes, in our Facebook group, inside my online programs, in our live webinars, and here on the blog. We have an amazing, global community and my goal is to continue supporting you so that you can get more and more out of this art! 

Question 1: Knee Pain and Qigong

I’m wanting to learn qigong or tai chi but I can’t stand for long periods of time as my knees hurt. I have arthritis and they swell causing pain. I’m overweight and have lost some but a long way to go. Which would you recommend please? I’ve done Wing Chun many years ago.” – Lenny

Hi Lenny. One of the best things about qigong is that it is malleable. Like a fluid, it adjusts to the shape of its container. In your case, if you cannot stand, then qigong will adjust to a seated posture. This blog post will show you how to practice qigong in a chair:

My Tips for Practicing Qigong in a Chair (plus a video)

Remember: The physical form is the least important aspect of qigong. This is why I encourage my students to “butcher the form” and make it comfortable. In that sense, practicing in a chair is just another way to butcher the form.

Obviously, you won’t be able to practice every qigong exercise, but there are plenty of exercises that you can do seated. Then, as you get your energy flowing and your body feels stronger, you can try to stand for portions of the practice session. Eventually, you’ll be doing the entire session standing.

If you haven’t learned my 5-Phase Routine yet, then I recommend that you start with my book. It is the cheapest and most efficient way to get started with qigong, and it comes with a free online course.

Question 2: The Order of Qigong Sets

Since finishing your 101 course (class of 2021), I’ve started incorporating some of the 18 Luohan Hands into my morning practice and different ones in my evening practice, as well as keeping some of my old favourites. I’m guessing that the 18 LH are presented in a certain order for a reason. My question is: Is there a benefit to practising the 18 LH in the order in which you’ve put them on the practice chart? Many thanks and warmest wishes.” – Karla

Hi Karla. I’m glad you enjoyed the 101 program. Congrats on developing such a solid qigong habit! Qigong is the perfect exercise for septuagenarians like yourself, and I’m confident that it will bring you many benefits.

Yes, the order of qigong sets is often meaningful. However, that doesn’t mean that we should practice them in order. This is especially true if you’re practicing the 5-Phase Routine, which you obviously are.

There is much more to qigong than just the exercises, and the 5-Phase Routine embodies this. For example, Phase 2, where we practice the various exercises like the 18 Luohans, is only 1/5th of the entire routine.

No matter what order we practice the exercises in Phase 2, the qi will still flow holistically in Phase 3 (Flowing Breeze Swaying Willow). In other words, even if we use an exercise in Phase 2 that is good for the Kidney Meridians (i.e. Luohan #8, Nourishing Kidneys), the qi will flow where it needs to go once we move into Phase 3. If it needs to flow to the Liver or Spleen Meridians, then it will flow there.

But even for people who aren’t using the 5-Phase Routine, the order is not terribly important. If they practice the 8 Brocades qigong set (which I teach in my 201 program), for example, their results won’t change much if they use a random order each day. On the other hand, it’s important for them to practice all 8 exercises because, without the 5-Phase Routine, they need the variety in order to move the qi holistically to all of the meridians.

There is, however, one very good reason to practice the 18 Luohans in order: Mastery. Whether you want to teach the exercises one day, or just master the set, it’s good to have it deeply ingrained in your memory. For example, I can mentally cycle through the 18 Luohan Hands in order as if flipping through a Rolodex (remember those?).

I accomplished this mainly by practicing them in sets of 6. The 18 Luohans happen to be nicely organized so that each set of 6 works nicely on its own. For a long time, I would practice exercises 1-6 on Monday, then 7-12 on Tuesday, then 13-18 on Wednesday, and so on. This method gave me plenty of time for other qigong and tai chi exercises, but also helped me to remember the order of the exercises.

You might prefer to do a set of 6 every day for a week, and then change. It depends on your skill level and your memory. You might also want to print out the 18 Luohan Wall Chart that is included in the 101 program!

Question 3: Qigong and Cancer Support

Hi Peggy. I believe that you’ve learned the 5-Phase Routine since you asked this question. In that case, the simple answer is this: Practice the 5-Phase Routine twice daily and follow the 3 Golden Rules.

As I discussed in my book, people like me are not allowed to talk about curing, reversing, or treating cancer, at least not in the United States. Even MDs are not allowed to talk about such things unless they specialize in oncology. With this in mind, let’s talk about ways that we can offer you healing support during your cancer battle.

By practicing the 5-Phase Routine twice daily and following the 3 Golden Rules, you’re already doing critically important work – work that most people skip. You’re working on your mind, your emotions, your energy, and also your body. How many people can say that they work on these things daily?

With something as serious as cancer, I’m sure that you want to do everything you possibly can to heal. So you’re probably wondering what else you can do. I think it’s worth looking at the 12 things that might be blocking you from healing. It may also be helpful to look at the 17 surprising things that may be screwing with your qi.

These articles will help you with what I call Protecting the Qi. In other words, you’re trying to protect yourself from outside influences that might mess with your energy. Protecting yourself by making lifestyle changes will increase the healing mileage you’re getting not just from qigong, but from all of your other therapies.

Question 4: Neigong vs Qigong

Which are the best 2 exercises to learn and practice neigong?” – Gustavo

Hi Gustavo. The word “neigong” can mean different things to different teachers. It was a popular term during the Ming Dynasty (AD 1368-1644). Nei means “internal”, and gong still means “cultivation”. So a poetic translation would be “the art of internal cultivation”. It’s still an accurate description for what we do.

Some teachers insist that neigong is different from qigong, and they’re not entirely wrong, but it’s really just a matter of semantics. For example, The Small Universe (Xiao Zhou Tian, 小周天) is an advanced technique that involves directing the energy along two specific acupuncture meridians. If there’s anything that qualifies as neigong, it’s The Small Universe.

However, many teachers use the term qigong instead of neigong to describe The Small Universe, myself included. I like this approach because it simplifies things. I use qigong as the umbrella term for all of the techniques that I teach, including The Small Universe. To me, neigong is a sub-category of qigong. Other teachers may have different classifications. Just be wary of teachers who dismiss qigong as inferior to neigong. When you drill down, they may actually be talking about the same thing.

With all this in mind, I can’t really answer your question without knowing more about what you mean by neigong, and what your goals are. Feel free to leave a comment below and we can continue the discussion there.

Or if you want me to choose my own favorite, then I would say the Big Universe (Da Zhou Tian).

Question 5: Lifting the Tongue in Qigong

Is it necessary when doing qigong to have your tongue tip touching your pallet (not easy when breathing out of the mouth) and visualising the flow of chi through the meridians (if so how do you do that?). I keep hearing these two things but they aren’t mentioned in your book or bonus videos. (Unless I missed them!) Fantastic book by the way!” – John

Hi John. Glad you enjoyed the book! I have an entire article on this subject, which you can read here: Why Qigong Students Should Stop Lifting the Tongue.

From the title, you can probably guess my answer. In short, unless you are practicing the Small Universe, there’s no reason to lift the tongue. In fact, lifting the tongue often causes micro-tension in the mouth and jaw, which is not good.

If you already have the habit of lifting the tongue (from some other teacher or school), then check in and try to relax it as much as possible. Also, you’ll want to relax and lower the tongue for most exercises where the default mode is to exhale gently through the mouth.

If you don’t already have the habit, then don’t start until you learn the Small Universe. Instead, focus on relaxing the jaw and the mouth.

As for visualization, it’s a bad word and it’s also a red herring. Instead of chasing visuals, focus on the Zen state of mind. I have an entire article on this subject too: The Simple Truth about Qigong Visualization.

In short, don’t try to visualize anything. Techniques like Smiling From the Heart and Consolidating Qi at Dantian are a form of visualization, but I don’t use that word because it’s confusing. There’s nothing to visualize. Instead, you’re trying to feel something.

Question 6: Post-Pandemic Anxiety & Depression

I have been experiencing the physical symptoms of anxiety over the last 4 years. Two years ago I went on an SSRI and started my daily Qi Gong practice. After 9 months I happily tapered off the med. I remained balanced for another 9 months. Recently, I crumbled into uncontrollable anxiety symptoms again and am titrating back onto the medication. Qi Gong and meditation are constants in my life and I can see no obvious triggers other than the stresses and traumas of a lifetime. At age 77 I am sad that I couldn’t remain centered using my practices and need pharmaceutical help at this time. I have been practicing your suggested anxiety/depression routine. Any thoughts for deepening the balance to be found in Qi Going?” – Gabriole

Hi Gabriole. It’s fascinating to me how many of my students trivialize the anxiety-producing effects of the pandemic. This kind of trivializing is probably a trauma response itself, but it’s something we need to look at.

There’s growing research that even mild cases of covid can increase the risk of mental health problems, including anxiety disorders. I myself experienced a huge spike in anxiety after a mild case of covid in January. I managed the spike without pharmaceuticals, but that was a personal choice and it certainly wasn’t easy. I had to do more qigong, cut down on caffeine, do more cardio, cut down on sugar, and get acupuncture.

Please don’t be ashamed of using pharmaceuticals. SSRIs are not for everyone, but they can be lifesavers for some. Be kind to yourself as you manage your anxiety.

My blog post about self-compassion might be helpful: Too Many Mind. In short, I have found that using a plural model of mind (explained in the article) can be incredibly helpful when it comes to self-compassion. I think it might be helpful for you as well.

For example, instead of feeling guilty for using SSRIs, you might find a way to acknowledge the part of your psyche that is struggling and needs help. You might give that part of you a mental hug. You might even give the self-critical part of you – the part that is blaming and shaming for using pharmaceuticals – some acknowledgment. This part of you may be misguided in its approach, but it is doing its best to protect all of your parts. Give it some compassion too.

Question 7: Qigong and Autoimmune Conditions

Why and how is Qigong good for autoimmune conditions?” – Teresa

Hi Teresa. Let me start by repeating something that I often say: Qigong is not a panacea. It will not magically cure everything that ails you.

That being said, qigong is one of the most holistic therapies on the planet, which means that it can help with SO many different things. A few years ago, I compiled a PDF with 13 proven benefits of qigong. That list is longer now, and the research continues to show that qigong and tai chi are powerful therapies.

I try to explain how this works in my book, but the shorter explanation is that qigong enhances all of the body’s natural healing capabilities. What that means for autoimmune conditions is that it helps the body to clear blockages of qi. When these blockages are cleared, your immune system will stop attacking your body.

In my experience, there is almost always an underlying mental-emotional component with autoimmune conditions. It’s wise to assume that you have some sort of energy blockage due to trapped emotions. This article may help:

• How to Heal Trapped Trauma with Qigong

Any technique that helps you to heal deep emotions will likely help with the autoimmune issues as well. Forgiveness Practice is a good example. In my school, we use a technique called 1% Forgiveness where we try to forgive people (and ourselves) just 1% per session. But there are many schools, both Eastern and Western, that have forgiveness techniques that would probably help.

Forgiveness is just one example. You might also need to work on, in no particular order, things like anger, grief, hopelessness, resentment, fear, or a lack of joy. The well of stuck emotions runs deep.

Sometimes, it’s not so simple. Because of childhood trauma, we might not be able to access stuck emotions directly. That’s when we might need some of the therapies mentioned in the article above, like EMDR, Somatic Experiencing, or IFS.

Find the right combination of therapies, and you may be amazed at how much your condition improves. For you, that might mean a combination of yogic breathing, the 5-Phase Routine, and EMDR. That’s just one example. Find your own prescription of 2-3 therapies, and then commit.

I know from our past conversations that you’re also working on diet. That’s great, and I’m sure it will help in a variety of ways. Just don’t use this as an excuse to skip the deep emotional work that is also needed. You’re going to have to dig that deep well sooner or later. It’s no fun, but it’s meaningful and healing work.

Question 8: Banzo’s Sword

I have lymphedema from lupus and it doesn’t go away. It is in the lower extremities and is painful and very tight . The qigong has been helping but it is so slow. Is there any way to speed up the benefits?” – Kevin

Hi Kevin. There’s an old Zen story called “Banzo’s Sword” that answers this question. Here’s my own version of that story.

A young man went to a sword master and asked earnestly: “If I practice diligently, how long will it take me to become a master?”

“Oh, maybe ten years,” Master Banzo said.

“I cannot wait that long,” explained the young man. “If I practice twice as hard, how long will it take?”

“Oh, maybe 30 years,” said Banzo.

“Why is that?” asked the young man. “First you say 10 and now 30 years. I will undergo any hardship to master this art in the shortest time!”

“Well,” said Banzo, “in that case you will have to remain with me for 70 years. A man in such a hurry to get results seldom learns quickly.”

You’ll be glad to know that the young man in the story became a famous swordsman, and it didn’t take him 70 or even 10 years. 

I don’t mean to get all Zen Master on you here, but the lesson of the story applies equally to qigong. When we try to rush results, we actually tense the nervous system, thereby blocking the flow of qi. The harder we push, the more we tense, and the more we block ourselves from healing.

If you are already doing the 5-Phase Routine twice daily for about 25 minutes per session, and if you are also following the 3 Golden Rules, then you’re getting about 80% of the benefits that qigong can offer you on its own. You could possibly practice longer and squeeze out the remaining 20%, but it may not be worth your effort.

Instead, look for complimentary therapies that work synergistically with qigong. I’m a fan of acupuncture.

You’ll also want to protect your qi. My answer to Peggy above may also be helpful for you.

From the heart,
Sifu Anthony

The post [Oct. 2022] Ask Sifu Anthony appeared first on Flowing Zen.

It’s tempting to fall into inaction right now. The war in Ukraine, right on the heels of a global, once-in-a-century pandemic, feels overwhelming. If you’ve wanted to just hide in bed in the fetal position, you’re not alone. These are challenging times for sure.

1. To foster peace, we must be peace.
2. To be peace, we must practice mindfulness.

Now, more than ever, we need to practice mindfulness. My preferred method for daily mindfulness is qigong, but use whatever art resonates with you. If you don’t have any experience with mindfulness, then my book is a good place to start.

But first, just take a moment to breathe. Can you take 3 conscious breaths right now? Just three.

• As you breathe in gently through your nose, think, “I know that I’m breathing in.”
• As you breathe out gently through your nose or mouth, think, “I know that I’m breathing out.”

Repeat 3 times. It’s incredibly simple. Peace is simple. It’s not easy, but it’s simple.

If you fail, if you cannot even take 3 mindful breaths — then try again. Try later today, or tomorrow morning, but please try again.

What if the world truly is ending? Breathe anyway. In 1948, C.S. Lewis said:

If we are all going to be destroyed by an atomic bomb, let that bomb when it comes find us doing sensible and human things—praying, working, teaching, reading, listening to music, bathing the children, playing tennis, chatting to our friends over a pint and a game of darts—not huddled together like frightened sheep and thinking about bombs. They may break our bodies (a microbe can do that) but they need not dominate our minds.

Lewis didn’t mention breathing specifically, but I think it is the ultimate example of a “sensible and human” thing. Mindful breathing is what helps us calm our fears, find our courage, and continue with the strange and wonderful business of being talking monkeys on a floating rock spiraling through infinite space.

From the heart,
Sifu Anthony

The post Breathe, Even if the World Is Ending appeared first on Flowing Zen.

My raison d’être has always been, and still is, helping people to fight depression.

It was my own battle with depression, my subsequent brush with death, and my eventual success with qigong that motivated me to start teaching this art back in 2005. When I quit my my cushy IT job in New York City and moved to Florida to attend acupuncture school, I was thinking about helping my fellow depressives. It was a calling.

People tell me that my passion for qigong is infectious. That’s because I’m dead serious about this art. I know that qigong saves lives because it saved mine.

Today, I have thousands of students from all over the world, but not all of them identify with clinical depression. After all, qigong helps with a wide range of  problems because it supercharges the body’s natural healing ability. My students have gotten remarkable results with health issues that I didn’t even know existed.

Qigong is powerful medicine, but I need to be clear that I’m not “cured” of depression. The word “cure” is problematic for many reasons, not the least of which is that some level of depression in life is entirely normal.

On top of that, I’ve had more than 3 major depressive episodes in my life. Way more. According to the latest research, this means that I have a 99% chance of recurrence.

When you talk about a “cure” and then a student experiences a minor relapse (which is normal), it can make them feel like a failure even though they’re actually a success.

That’s why I don’t hide my depression from my students. I’ve already written at length about it, and I imagine I will continue to do so for the rest of my life. Unlike some qigong teachers, including several of my own, I don’t make false promises of “curing the incurable.”

Qigong is amazing enough on its own. There’s no need to pretend that it’s a cure-all. I leave that to the snake-oil salesmen.

I’m not a guru on the mountain. I’m just a regular guy. But I happen to be a guy who manages Major Depressive Disorder better using qigong than most people do with therapy or drugs.

It should not come as a shock to anyone when I say that the last few weeks have been a struggle for me. I feel silly even mentioning it because the mild depressive episode that I faced was like a category 1 tropical storm compared to the devastating category 5 episodes I’ve dealt with in the past.

I mention it now because I know that I’m not alone. Others are suffering right now. And THAT is what this article is really about.

Put Your Oxygen Mask On First

I had all sorts of cool things planned for my email subscribers — some free videos, a guided meditation, a PDF, some blog posts, etc. But if 2020 has taught me anything it’s that Mike Tyson was right when he said: “Everyone has a plan until they get punched in the mouth.”

2020 has punched billions of people in the mouth, myself included.

Flight attendants tell us to put OUR oxygen mask on first and only then try to help others with theirs. Not that any of us are doing much flying these days, but I like this imagery. First, you have to take care of yourself.

That’s what I’ve been doing the last few weeks. Although I’ve continued to teach and write, I’ve also retreated. For me, this means more qigong, more stillness, more reading, and more rest.

I’ve got my oxygen mask on and now I’m ready to help others. And just in time because people desperately need help.

There’s a lot going on in the world right now. Maybe you’ve noticed? We’re not just facing a global, once-in-a-century pandemic. In case you forgot, here are a few other things we’ve faced so far in 2020:

• wildfires in Australia (remember when those were our biggest worry?)
• a weeklong scare of a US war with Iran over the assassination of an Iranian general
• Donald Trump was impeached
• Kobe Bryant, his daughter, and 7 passengers died in a helicopter crash
• the UK withdrew from the European Union
• the stock market had its biggest crash in decades
• the Olympics were postponed
• the NBA playoffs were postponed
• Breonna Taylor was shot in her own bed by police using a no-knock warrant at the wrong address
• George Floyd was murdered
• the police are using excessive force against peaceful protesters
• the economy is in shambles
• tens of millions of Americans are unemployed

So yeah. It’s a lot. No wonder depression is on the rise. Experts warn that we’re facing a tsunami of mental-health issues, from depression to PTSD to substance abuse. Nearly 50% of Americans say that the pandemic is harming their mental health. (source)

Black Americans and Mental Health

Black Americans have it especially bad. Just as they are disproportionately suffering from the coronavirus, they’re also disproportionately suffering from mental health challenges. According to the Washington Post, depression and anxiety spiked among black Americans immediately after George Floyd’s death.

And let’s be clear — black Americans were ALREADY facing massive challenges when it comes to mental health.

I’m especially concerned because black Americans are less likely to seek treatment for depression and other mental health challenges. This is a complex issue with multiple components — lower levels of healthcare among black Americans, greater stigma associated with depression, and general fear of the medical establishment.

That fear is completely reasonable, by the way. For example, the Tuskegee Study was  conducted between 1932 and 1972 by the United States Public Health Service. According to Wikipedia, this study was a major violation of ethical standards because researchers knowingly failed to treat participants appropriately after penicillin was proven to be an effective treatment for syphilis and became widely available.

This is just one of many examples. Harriet A. Washington, the author of Medical Apartheid, doesn’t even think it’s the worst example. In other words, we can hardly blame black Americans for their fear of the medical establishment. They have reason to be scared.

Depression is Treatable

The good news about depression is that it is treatable. My treatment of choice is qigong, and it has worked wonders for me and thousands of my students.

Others have had success with yoga, regular exercise, dietary changes, and meditation. And of course, there are pharmacological solutions as well.

Antidepressants are not for me, but they work for some people. On the other hand, 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.

In other words, of the 18 million Americans suffering from depression (before the pandemic), 9 million were still desperate for solutions. This says nothing of the countless Americans who suffer from depression, but go undiagnosed.

In 2020, we’re talking about potentially 150 million people with mental health issues just in the US.

It breaks my heart thinking about people — millions of them — letting their depression go untreated. I know what it’s like to suffer with depression without any treatment whatsoever. I did it for years before discovering qigong. Imagine going through a Chicago winter without a coat or shoes. This is worse.

Enter Qigong

I don’t want anyone — whether you’re black, white, Asian, Latino, or indigenous — to suffer needlessly with depression. I want you to know that you have options.

Qigong is a perfect choice. Here’s why:

1. Qigong is affordable. Or in this case, totally free (see below). But even my premium programs only cost what you would pay for a typical gym membership.
2. Qigong can be learned online. I’ve written about this at length here and here. In short, people who say that qigong can’t be learned online shouldn’t interrupt those of us who are already doing it. My online students get remarkable results.
3. There is no stigma associated with qigong. If you tell people that you’re seeing a psychiatrist, you will likely be stigmatized. If you tell them that you’re practicing qigong, they’ll have no idea what you’re talking about. Good!
4. Qigong requires no athleticism. No, seriously. This is not like one of those “easy” yoga classes that kicks your ass and leaves you sore for days. Anyone can do qigong. You can even do it in a chair.
5. Qigong brings fast results with minimal instruction. I’m not saying that your depression will go away after 30 days of qigong. However, I am promising that, after 30-days of my method (see below), you will feel BETTER. And this is precisely the kind of hope that people need when battling depression. They just need to know that things can get better.

How to Get Started with Qigong for Free

Maybe you think that I’m trying to sell you something. I certainly am. I’m trying to sell you on the benefits of qigong. If qigong helps to save one life, then I’ll have done my job.

But I’m a professional teacher and small business owner. So yes, I hope that some of you will eventually sign up for one of my premium programs. But let me be clear — you don’t need to spend a dime to get help.

Recently, in response to the pandemic, I opened up my online program called “Battling Depression and Anxiety with Qigong” to the public for free (reg. $79). In fact, I added more materials to that program, so it’s worth even more now.

For years, I’ve offered tons of freebies on my website, but I’ve never given away anything like this.

Click here to get my free Depression & Anxiety program now (reg. $79)

Start with that program because it’s the best option. Go grab it now. Seriously. Go!

But if you want more (you know you do!) then here are some of my other freebies:

Learn the Best Qigong Exercise Ever – Lifting The Sky

Get step-by-step instruction in the qigong exercise called Lifting The Sky and learn about the many proven benefits of this art.

[Infographic] 13 Proven Benefits of Qigong & Tai Chi

At present, there are over 500 research studies on qigong and over 1800 studies on tai chi. Not all of them are conclusive, but many are impressive. Here are some of the benefits with the strongest evidence.

Learn a Famous Qigong Exercise for the Neck, Back, and Shoulders

If you’re like me and you sit too long at the computer, then this exercise makes a great break!

Beating Fatigue and Exhaustion with Qigong and Tai Chi

This mini-course will give you a simple qigong exercise that you can immediately use to start beating fatigue.

Please Help Me Spread the Word

Like I said, I’m a small business owner. I’m luckier than many of my  colleagues in that I closed my brick-and-mortar studio in 2016 and took my courses online. I’m grateful for that blessing.

But the pandemic has affected my business too. For example, I had to cancel my annual summer retreat in Costa Rica.

Right now, I’m offering a ton of stuff for free because I don’t want finances to block anyone from getting the help they need with depression. But soon I’ll release some more freebies along with one of my flagship, year-long programs. Those who want to go deeper and learn more can join that paid program. (Some scholarships will also be available.)

But even if you don’t join, you’ll get a ton of free instruction along the way. So stay tuned!

Either way, I need you to help me  spread the word.

If you find qigong helpful (and I’m confident that you will), then I would ask you to pay it forward by sharing this article with friends and family who you think might benefit.

Together, we can literally save lives. Remember, each year, 40,000 Americans die from depression. In the U.S., depression is the 10th leading cause of death for all ages. For comparison, homicide ranks 17th.

Let’s spread the word about qigong and save some lives, shall we?

From the heart,
Sifu Anthony

The post How Qigong Can Help with the Coming Mental Health Crisis appeared first on Flowing Zen.

“I’m freaking out!” she said. “My heart is in my throat!”

This was a Facebook audio message so I could clearly hear the anxiety in her voice.

I’m receiving a ton of messages, emails, and phone calls like this right now. People who don’t normally experience anxiety are suddenly feeling it. If we could magically diagnose everyone in the United States, would we find that 80% of the population is now experiencing some sort of anxiety disorder? I wouldn’t be surprised.

Meanwhile, those of us who have been battling anxiety for years are struggling too. Although it’s true that we have more experience with anxiety, we’re also facing challenges that we’ve never seen before.

I mean, I’ve successfully battled anxiety for nearly 3 decades, but I still find myself in unknown territory. I’ve never gone through a global, once-in-a-century pandemic either!

So what can we do?

Well, obviously I’m a big believer in the power of qigong. It saved my life, and it has helped thousands of my students all over the world. So it goes without saying that I recommend qigong.

If you haven’t seen my free online qigong course that specifically addresses the issues of COVID-19, then check it out here:

[COVID-19 Support] Learn Qigong Online from Me for Free During the Crisis

However, there’s something else that you can do, and it might even be more important than practicing qigong. I don’t say that lightly.

What I’m talking about is the single-best antidote to the stress and anxiety that we’re feeling during this crazy time. I’m talking about gratitude, of course, but…

An Attitude of Gratitude?

It’s important that you understand that gratitude is a practice, not just an attitude.

In the free program above, I include a guided meditation on gratitude. I hope you’ll try it to get a feel for what I’m talking about. (Make sure to go through the roadmap. Don’t just skip to the meditation.)

Many people talk about having an “attitude of gratitude.” This rhymes and it sounds good on social media. It’s also a big fat lie.

Over the years, I’ve actually confronted dozens of people who use this phrase, both on social media and in my classes.

What I found was that the vast majority of people who talk about having an attitude of gratitude don’t actually practice. On some level, they sincerely believe in the power of gratitude, but they don’t take any action. They just parrot the phrase.

In Brene Brown’s amazing audiobook The Power of Vulnerability she talks specifically about the difference between having an attitude of gratitude and PRACTICING gratitude, drawing a parallel to a yoga practice:

“I have a yoga attitude. I have yoga clothes. I live in yoga pants actually. I have yoga shoes. Somewhere in my house I think I have a yoga mat. But I do not practice yoga. So if you ask me to do something up here [on stage], how far do you think my attitude of yoga will take me?”

How You Get to Carnegie Hall

I’m the son of 2 professional musicians. I was raised as a classical violinist. I practiced for hours every day long before I was allowed to vote.

I’ve even played in Carnegie Hall. Okay, yes, it was with a youth orchestra, but hey — have YOU played in Carnegie Hall? Well okay then.

(To my music friends who have actually played in Carnegie Hall — don’t you dare mess up my joke here!)

My point is that I know what it’s like to practice deeply. I started with the violin. Later, I put the same perseverance into karate, and then qigong.

If you want to change your life — and you do because life is totally crazy right now — then you have to practice. There’s no way around it.

“Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.” – Melody Beattie

The good news is that…

• you don’t need to practice gratitude for hours every day
• gratitude practice is enjoyable
• gratitude practice is easy
• gratitude practice shows fast results

Practicing Gratitude Every Day

I recommend that you practice gratitude every day without fail for 30 days.

You can use the guided meditation in my free program to get the hang of it. (Make sure you follow the instructions and go through the program. If you just skip to the guided meditation, it won’t make sense.)

But you can also practice gratitude throughout your day. In fact, now is the PERFECT time to practice gratitude because let’s be honest — you’ve got nothing else to do!

For example, all around the United States, toilet paper is hard to find. This is a perfect time to practice gratitude for the toilet paper that you currently have. Or, if you’re out (yikes!), then boy are you going to feel grateful when you get your hands on some more, right?

Toilet paper is one of those things that we don’t normally notice. We take it for granted. Toilet paper as we know it was invented 1857. Somehow, humans survived without it for eons. (I’m not actually sure how they did it — and I’m not sure I want to know.)

I’m guessing that you’ve never practiced gratitude for toilet paper. Well, there’s no time like the present. Shine some gratitude on the nearest roll!

Here are a few more examples to help you:

• Groceries: Many staple grocery items are hard to find. When they come back in stock, make sure to practice gratitude for them.
• Hunger: Hopefully, most of you are not going hungry during the pandemic. Practice gratitude as you put that first bite of food into your mouth. Savor it. Maybe it’s not the food you prefer — but it’s still food!
• Coffee: If you’re like me and you love coffee, you might take it for granted. Take a moment to imagine this pandemic without coffee. Unimaginable? I agree — which is why I drink my morning coffee mindfully and gratefully.
• Artists: Binge watching “Tiger King” on Netflix? Browsing The Met or MOMA online? Taking advantage of free books? Show some gratitude toward the artists who produced these materials. What would this pandemic be like without them!? Yikes!
• Family: Tensions may be high because of the close quarters. Many families haven’t spent this much time together since…well…ever. And yet, what are we doing all this for if not for friends and family? Underneath the social distancing is a desire for people to be well. Shine some gratitude on your loved ones, whether they’re blood or not.

Why Gratitude?

Practicing gratitude often throughout the day is like taking your medicine. Even during normal, non-pandemic times life can be incredibly stressful. Now things are even worse.

Stress levels are high. I don’t know about you, but I wake up every morning and wonder what kind of crazy news I’m going to find in the paper.

When you experience stress, your nervous system flips into fight-or-flight mode. This is the Sympathetic Nervous System. Cortisol, the stress hormone, is released and your body directs all of its energy (and blood) away from the internal organs and into the muscles and cardiovascular system.

If that’s happening all day long, if you’re never flipping back to the Parasympathetic Nervous System (i.e. rest-and-restore mode), then is it any wonder that your body is a wreck? Your body only heals when it’s in rest-and-restore mode, not during fight-or-flight mode.

Frequent bouts of gratitude flip us back into rest-and-restore mode which in turn gets the healing juices flowing.

The Gratitude Game

Remember when you were a kid on a road trip and played the “I Spy” game? I spy with my little eye something beginning with…

Gratitude works the same way. You’re walking through the road of life and you’re looking for opportunities to practice gratitude all day long.

This applies to the food that you eat, the shelter that you live in, your vehicle, the people you encounter, and whatever else pops up in the present moment.

Can you breathe and take a moment to feel grateful for…whatever that thing is?

The Key to Taming Anxiety with Gratitude

When using gratitude for taming anxiety it’s critical that you actually FEEL grateful.

You don’t just want to think about it; you don’t want this to be in your head. You really want it to be in your body. You want to feel a visceral reaction to this gratitude practice.

It may take some practice to get the hang of it. I speak from experience. I struggled with feeling gratitude in the beginning. I get it. I understand that this can be hard, but you need to keep practicing anyway.

One of the most important things you need to do is tame what we call the Monkey Mind. The Monkey Mind will often pop in and say, “What the hell do I have to be grateful for? Look at all these terrible things in my life! The pandemic is ruining everything!”

You have to be mindful of those thoughts. As you practice gratitude those thoughts will naturally creep in. That’s fine, but you have to convince yourself that no matter what your situation in life might be, you still have things to be grateful for.

If you don’t believe me, read Victor Frankl’s book Man’s Search for Meaning.

Victor Frankl was a prisoner in Auschwitz, the infamous Nazi concentration camp. I strongly suggest that you read the book, but long story short, he talks about maintaining meaning, gratitude, humanity, and compassion — even while in one of the most difficult, austere, and challenging conditions known to man.

People have been in situations worse than yours and still managed to find gratitude. This is good news. It means it’s within your grasp too.

So don’t allow your Monkey Mind to trick you into thinking “Oh, unless I have all these things, I can’t possibly be grateful!”

That’s not how it works. You can find things to be grateful for. Always.

In the end, what we’re really aiming for is to simply be grateful for life itself! This is the most advanced level of gratitude practice.

“You don’t have a life, you are life.” – Eckhart Tolle.

You are alive and you are life! And with practice you can start to feel gratitude for life itself regardless of life’s circumstances.

Even if you’ve run out of toilet paper.

From the heart,
Sifu Anthony

The post How to Beat Anxiety During this Pandemic appeared first on Flowing Zen.

Winston Churchill called depression his “black dog”.

I can’t use that term.

I have an actual black dog named Ziggy who is the opposite of depression.

Long before Ziggy came into my life, before I ever heard Churchill’s quote, I was using the term “dark demon” to refer to my depression.

A bit melodramatic, perhaps, but it works for me.

I believe that depression is an epic, personal battle against the darker forces of the human spirit.

I’ve been battling these dark forces for my entire adult life — mainly with my favorite weapon, qigong.

Recently, after an unexpected Zen-like awakening, I got my metaphoric hands on another weapon to use in my battle against depression.

I now wield a mighty weapon called self love.

My Teensy-Tiny Awakening

Satori is a Japanese word that means awakening. (The Chinese term for the same thing is wù, 悟.)

On their path toward nirvana, Zen students often experience a series of satori of varying degrees.

The final satori is what leads to full enlightenment.

Zen is sometimes called the school of sudden enlightenment. In fact, there are a bunch of fun stories about a Zen student suddenly experiencing a satori and reaching enlightenment.

Here’s an example: 

A monk told the Zen Master Joshu: “I have just entered the monastery. Please teach me.”

Joshu asked: “Have you eaten your rice porridge?”

The monk replied: “I have eaten.”

Joshu said: “Then you had better wash your bowl.”

At that moment the monk was enlightened.

(from Zen Flesh, Zen Bones: A Collection Of Zen And Pre-Zen Writings, Pickle Partners Publishing, Kindle Edition.)

My epiphany was not the BIG enlightenment. I am not a Buddha.

But it was sudden, and it was an awakening — a teeny, tiny, wee-little mini-enlightenment.

And it was awesome.

I’ve never seen a Zen story about depression causing a satori, but that’s exactly what happened to me.

Before I talk more about my little awakening, let’s shift gears for a moment and talk about self love.

Apparently, Self Love is Important

I’m sure you’ve heard that you should love yourself.

You can only love others as much as you love yourself…

Yada yada blah blah blah.

It’s not that I don’t agree that self love is important.

Unfortunately, the “love yourself” advice is just an empty platitude for most depressives.

We know that we should love ourselves more, but the advice doesn’t seem to work for us.

We’ve tried our hardest. We’ve tried to love ourselves, to change our dark thoughts, to use positive self talk.

But it doesn’t work.

Why You Suck at Self Love

I now know why self love is so hard for us depressives to learn. (The same is probably true for non-depressives as well.)

Self love is hard because you can’t think your way out of thinking.

And that’s exactly what we try to do. We try to think our way out of negative thought patterns.

It doesn’t work.

In fact, it will never work as long as there’s a jerk living inside your head.

The Voice In Your Head is an Asshole

Dan Harris, the ABC news anchor who fell in love with meditation, said that his first choice for the title of his book was:

The Voice In My Head is an Asshole

Unfortunately, the publisher rejected that title and chose a different one:

10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works

I prefer the original title. The book is still worth reading though.

For those battling depression and anxiety, I think Dan’s original description is much better than both  Churchill’s “black dog” and my “dark demon”.

And that’s because it’s such an accurate description. The voice in my head really IS an asshole.

Maybe you can relate?

The Space Between Your Thoughts

After you practice meditation for a while, you start to acquire a skill that Victor Frankl calls “the space” between thought and reaction.

(If you haven’t read Victor Frank’s book Man’s Search for Meaning, then put it on your book list!)

Intellectually, you may know that you have a voice in your head. But the space that Frankl is talking about is not intellectual.

It’s something you feel —  a palpable separation between thinker and observer.

The thinker is the voice in your head. Often, this voice can be an asshole.

The observer is…well that’s a metaphysical discussion for another time.

The point is that when you are able to easily shift into observer mode, you develop the amazing ability to CHOOSE how you react to your thoughts — and not just during meditation, but all day long.

If you can’t yet easily shift into observer mode, don’t worry.

The technique that I discovered during my epiphany will help. It requires very little meditative skill to use.

(Hopefully, it will also encourage you to pursue some form of meditation, even if sitting meditation isn’t for you.)

Don’t Talk To My Wife Like That!

Before I show you the technique, let me quickly tell you how I discovered it.

My wife is not depressive, but like most people, she sometimes beats herself up.

“God, I’m so stupid,” she might say out loud when she forgets to do something.

Over the years, I’ve developed a fun way to deal with her negative self talk.

If she says it out loud, I’ll cut in and say: “Don’t talk about my wife that way!”

It makes her smile, and reminds her to be kinder to herself.

You see, my wife knows that I am protective by nature. She doesn’t need protecting. She’ll punch you in the face faster than I will.

But if someone were to say, “God, your wife is so stupid!” I certainly wouldn’t keep quiet! I would give that asshole a piece of my mind!

The Zen Art of Yelling at Yourself

Can you guess my epiphany yet?

Recently, as I stepped in to defend my wife, it hit me like a Zen truck.

I suddenly realized that I was yelling at the asshole in her head.

Why couldn’t I do the same thing for the asshole in my head?

It’s hard to describe an epiphany in words, but that’s as close as I can get, at least for now.

Later, I came up with a simple technique, which I’ll describe in 3 steps.

• Step 1: Beat yourself up in your own mind (or out loud)
• Step 2: Notice that the voice in your head is being an asshole.
• Step 3: Yell at that asshole!

Step 1 is easy for depressives. We are masters of this.

Step 2 will be more difficult if you don’t practice meditation. The good news is that you don’t need a ton of meditative skill to make this technique work.

(If you want to improve your meditative skill, you can start right now with a free mini-course on qigong, or you can dive into a longer course called Battling Depression and Anxiety with Qigong.)

Step 3 is easy! Once you realize that the voice in your head is an asshole, it’s surprisingly easy to yell at him or her!

Life Without an Asshole in My Head

Thanks to this technique, plus years of meditation practice, I no longer have an asshole living in my head.

For years, he called me stupid and made me feel worthless. He told me that I was weak, that I was a failure.

But then, once I started yelling at him — he just packed up and moved out.

Good riddance. Life is much better without him.

And here’s the most important part of this article, the part that will hopefully give you some hope:

Without an asshole in my head, it’s much easier to love myself. 

What Self Love Is

For the first time in my adult life, I truly understand WHAT self love is.

I see now that self love is not something different. It’s not a special kind of love that I am lacking.

It’s just love.

Love is an energy, and when it flows, it flows in every direction, including inward.

It’s the same as the simple and pure puppy love that I get from my dog, Ziggy.

It’s the same as the loving kindness that I feel toward a random child on the street.

It turns out that the problem is not learning how to love yourself.

The real problem is the voice in your head.

Get rid of that asshole, and you’ll see how simple self love can be.

Speaking of which…if you found this post helpful, then please show me a little love by liking, sharing, or commenting!

From the heart,
Sifu Anthony

The post How My Depression Led to a Zen Awakening about Self Love appeared first on Flowing Zen.

Almost as quickly as it had come in, the storm passed, just as I was getting ready to go to the emergency room.

It wasn’t a heart attack. I later learned that it was an anxiety attack (sometimes called a panic attack).

Apparently, the signs are similar, and many people end up in the emergency room due to anxiety attacks.

Who knew?

When Depression and Anxiety Overlap

I didn’t know, but I should have.

This was not my first experience with anxiety. It was my strongest episode, and it certainly got my attention, but it wasn’t my first rodeo.

“I guess I might have an anxiety disorder too,” I said to myself after I learned that it was an anxiety attack.

I had already been diagnosed with major depression years earlier, which is why I used the word “too.”

Along with my diagnosis of depression, I remember being told that anxiety and depression often go together, and that I might have an anxiety disorder on top of the depressive disorder.

But the word anxiety wasn’t in my diagnosis, so I didn’t pay attention to that part.

(Actually, I’m also guilty of ignoring the depression part. Or rather hiding it — from myself as well as others. Click here to read why I stopped hiding my depression.)

Understanding Anxiety

It’s amazing how long humans can ignore their problems. I ignored my anxiety until I couldn’t, until I had an anxiety attack so severe it knocked me on my ass.

I was lucky. My first anxiety attack didn’t send me to the hospital.

The symptoms are so close to a heart attack that many people just go to the ER. And rightly so. You don’t want to mess around with chest pain and palpitations.

Going to the hospital during an anxiety attack sounds to me like just about the worst thing ever. The 10th circle of hell.

The emergency room causes anxiety for a normal person. Now imagine going through all those tests while having the worst anxiety of your life.

Seriously, people who endure that are badasses. They have my respect.

What Anxiety Feels Like

What’s it like to have an anxiety attack, even without the hospital?

For me, it’s a storm that rolls in suddenly, bringing palpitations, sweating, and chest pain. I sometimes hyperventilate as well.

But the worst part is that I lose my ability to think clearly. It’s like I can no longer trust my brain. Something isn’t working right in there.

This is my own experience with anxiety. Other people have different experiences. Common symptoms include: fatigue, sweating, restlessness, shortness of breath, a feeling of impending doom, insomnia, nausea, poor concentration, sensation of an abnormal heartbeat, or trembling.

The Anxiety Epidemic

Anxiety is the most common mental illness in the U.S., and anxiety disorders affect over 18% of the population ages 18 and older (source).

Holy Epidemic, Batman! That’s over 40 million people!

Half of those people also suffer from some form of depression.

I’m one of the millions of Americans who suffer from both depression and anxiety.

Although anxiety isn’t a top killer like depression, it’s still a serious problem, and not just for people with anxiety.

Get this. Anxiety disorders cost the U.S. over $40 billion every year (source).

Unfortunately, the epidemic is getting worse, not better.

The Roots of Anxiety

When it comes to understanding the roots of anxiety, I believe I’m in an unique position.

Okay, maybe not unique.  I’m not the only person on the planet with this combination of qualifications. But I’m still a rare bird, dammit.

I’m qualified because:

1. I have years of personal experience battling anxiety.
2. I’ve been helping people battle anxiety for years.
3. I have years of training in Traditional Chinese Medicine.
4. I have decades of experience with both sitting and standing meditation (more on that later).

My experience with anxiety, meditation, and qi has led me to make the following conclusion about anxiety:

Anxiety is caused by a Monkey Mind that has run amok. When the Monkey Mind runs amok, the qi (or vital energy) also runs amok. And when the qi runs amok, the human nervous system also runs amok.

For those who aren’t familiar with the term, the Monkey Mind is an ancient Zen term for describing the constant stream of internal dialogue in the human mind. The purpose of Zen, and indeed all forms of meditation, is to quiet the monkey mind.

In my tradition, the process of quieting the Monkey Mind is called Entering Zen, and it is the first phase of my 5-Phase Method.

Digging Up The Roots of Anxiety

If my statement about the roots of anxiety is true, then digging up the roots of the anxiety weeds should be simple, right?

To calm the nervous system, we need to calm the qi. And to calm the qi, we need to quiet the monkey mind.

Technically, it is simple. But simple ain’t always easy.

The solution to anxiety is meditation. Meditation gets to the roots of the problem — i.e. the Monkey Mind. In short, meditation gives you the ability to tame that annoying monkey in your head.

And when that happens, the qi flows smoothly, and your nervous system is not agitated.

But what is meditation?

In 21st century America, the word meditation means this:

Unfortunately, this definition is problematic for those of us with severe anxiety.

Moving Away from Sitting Meditation

Meditation is the solution — but not just the sitting kind.

Sitting meditation, done correctly and consistently, is a wonderful solution to anxiety. Perhaps even the ultimate solution. There’s even a growing body of science to back this up.

I recommend Dan Harris’ excellent book 10% Happier for a skeptic’s guide to sitting meditation. Harris is a news anchor who had an anxiety attack on live TV. He’s done some great work in spreading the information and interest about sitting meditation.

However, what Harris misses is that his own positive experience with sitting meditation is atypical for people with severe anxiety.

Asking someone with severe anxiety to start with sitting meditation is like asking a new violinist to start with the Brahms concerto.

(For those who don’t know, the Brahms violin concerto is really really really hard to play.)

This is a sink or swim approach. Some will swim, like Harris. But many will sink.

Many of you reading this know exactly what I’m talking about. You’ve tried sitting meditation, and you failed. It was torture.

No, not just torture. It was impossible.

Meditation Without All That Sitting Around

So what’s the solution for us?

Meditation is still the solution — but not the sitting kind.

This kind:

This image shows a qigong exercise called “Separating Water” that just so happens to be excellent for anxiety.

It’s a snapshot, of course, but the exercise flows beautifully in coordination with the breathing.

For those of us with severe anxiety, the combination of flowing movement and gentle breathing gives us an anchor. It gives the Monkey Mind a banana to chew on.

It’s absolutely critical that the movement not induce anxiety. Unfortunately, the way qigong and tai chi are often taught is anxiety inducing rather than anxiety relieving.

This is because people in the qigong and tai chi world constantly obsess about the form.

The external form is the least important aspect of internal arts like qigong and tai chi, so why obsess?

I give my students permission to butcher the external form of qigong and tai chi. More than permission. Sometimes, when a particular student is trying too hard, and I can see that she is obsessing about the form, I insist that she do it badly.

“That was an A-. Now show me a C+.”

The truth is you don’t even need movement. Watch my free class on anxiety to see how you can reduce anxiety with meditative techniques that have no visible movement.

But gentle, flowing movement is beautiful, and it is liberating for many people with anxiety.

Even a tiny amount of movement, combined with breathing, can make a huge difference. Watch this free class to discover a super-simple qigong exercise that you can do in less than 1 minute.

Taming That Anxiety

I still experience anxiety, but I am grateful to have tools to manage it.

And these tools work amazingly well.

It’s almost like popping a pill for me. If I feel my anxiety rising, I pop a qigong or tai chi pill. And it works every time.

I’m planning to do a 10-day sitting meditation retreat. In this retreat, I’ll be asked to sit for 8-10 hours per day. And there’s no talking either.

There is no way I could conceive of doing this kind of retreat if not for qigong and tai chi. I would not make it through day 1. Heck, I wouldn’t make it through hour 1.

My point is that you work your way up to (down to?) sitting meditation rather than starting with it.

It took me 20 years to fall in love with sitting meditation. But during that time, I had a beautiful affair with qigong and tai chi. 

From the heart,
Sifu Anthony

The post How I Discovered (And Also Tamed) My Anxiety appeared first on Flowing Zen.