I was standing there under what felt like a waterfall of cosmic energy. I could feel it cascading down from the top of my head to my feet. I’ve never been a religious person, but this experience felt undeniably spiritual.

This was years ago when I first learned a qigong technique called the Cosmic Shower. Back then, I was more interested in emotional cleansing. But over time, I’ve come to realize that spiritual cleansing isn’t separate from emotional cleansing.

Spiritual But Not Religious

I don’t love the word “spiritual,” but I don’t have a better one, so let’s roll with it. To me, the word refers to a blissful state of union with something much larger than ourselves. I view it as something completely separate from religion. With Cosmic Shower, there’s a feeling of egolessness, or rather, a merging of our small ego with the massive fabric of the universe. It’s a visceral experience, not just intellectual.

Cosmic Shower teaches us to experience what some call “unity consciousness.” In my book, I called it “Unifying the Qi,” a “deep, quiescent state of cosmic awe.” It doesn’t matter whether you call this the Tao, the infinite, Source, Shiva, God, or simply Nature. It also doesn’t matter if you’re an atheist. This is a human experience, not a religion, and it is accessible to anyone.

The Evolution of Cosmic Shower

The precursor to Cosmic Shower was a Taoist qigong technique called “Opening of Five Flowers.” Today, I’d use the umbrella term qigong to describe this technique, but some teachers might call it neigong. Terminology aside, it was an advanced, internal practice that Taoist masters performed during seated meditation.

First, they accumulated qi in the lower dantian using something similar to Dantian Breathing. Then, through complex visualization, they brought their energy up to the top of the head, creating a cascade of energy down the body. This was poetically described as the “Five Flowers” blooming at the crown.

My ex-sifu, despite his serious ethical issues, was a qigong pioneer. He adapted this technique to a standing posture and added dynamic qigong movements to help induce the internal shower. Over the years, I’ve refined the practice even further. I teach this improved version in my Qigong 301 program.

This evolution serves as a valuable shortcut for modern practitioners. Instead of years of preparation, students who use a modern methodology (specifically, learning the Small Universe FIRST) can experience the Cosmic Shower within weeks. It’s an advanced, yet accessible, path to the spiritual experience I described above.

Trapped Trauma

When I first learned Cosmic Shower in the 1990s, I had no clue about trapped trauma. I didn’t even remember my own childhood trauma at the time. Today, trauma is a topic I’ve researched extensively, not just for my own healing, but for my students as well. Trauma isn’t just psychological. It gets stuck in the body. As the famous book title reminds us, the body keeps the score. Trauma experts like Dr. Bessel van der Kolk and Dr. Peter Levine have shown how trauma lives in the nervous system and the fascia.

In qigong theory, we understand that emotional blockages disrupt the flow of qi, leading to stagnation and illness. When we combine this understanding with modern trauma research, it’s easy to see how qigong can help regulate the nervous system and release blockages from the fascia. But Cosmic Shower goes even further for healing trauma.

How Cosmic Shower Heals Trauma

How does Cosmic Shower help heal trauma? As I said, it regulates the nervous system—but so do many forms of qigong. It also clears stagnant energy from the fascia and meridians, but again, other types of qigong do this too.

Where Cosmic Shower excels is in creating a safe, sacred experience that reconnects us to our natural sense of “cosmic awe.” When we stand under that “cosmic waterfall,” we’re not just cleansing—we’re reconnecting with Source/Tao/God. This reconnection isn’t intellectual; it’s somatic. We FEEL that we’re part of something bigger. We aren’t just our trauma, our wounds, or our fears. This recognition is crucial for true healing.

God’s Forgiveness?

A student once described Cosmic Shower like this: “I felt God’s forgiveness flow from Heaven down through me, cleansing me of my sins.” At the time, that language didn’t resonate with me. I wouldn’t use words like that.

But now, with age and maturity, I get what she meant. While I don’t use the word “God,” the experience of Cosmic Shower is like being washed in a universal, forgiving energy. It’s a deep release—a way to unburden ourselves from trauma, guilt, and the weight of modern life. All of that tension, fear, and sadness clogs your system. Cosmic Shower washes it all away.

Closing Thoughts

In today’s world, it’s easy to forget that true healing goes beyond the body. Cosmic Shower reminds us that there’s a deeper layer—a layer where trauma, emotions, and spirit are intertwined. The real power of Cosmic Shower lies in helping us reconnect with something bigger than ourselves, something timeless and universal. It’s not about being religious or subscribing to a belief system. It’s about allowing yourself to feel whole again.

When we wash away the stuck energy, trauma, and heaviness of life, we’re left with clarity and peace. Cosmic Shower offers a chance not just to cleanse, but to deeply reconnect with the very essence of life.

The post A Cosmic Shower of Qi appeared first on Flowing Zen.

I wanted to share some thoughts about One Finger Shooting Zen and its elusive cousin, Two Finger Shooting Zen. I’ve never written about this before, so grab a cup of coffee (or tea, if that’s your thing), and let’s dive in!

Where It All Began: One Finger Shooting Zen

I originally learned One Finger Shooting Zen back in 1997. I flew from NYC to San Francisco, officially to attend a qigong workshop, but really to get private Shaolin Kung Fu instruction from my ex-teacher. In our evening sessions in a hotel hallway, I was surprised to learn that One Finger Shooting Zen, which I had already learned from his book, contained 4 sequences. The book had only shown one. Gotta love those secrets!

Years later, I had a similar experience with another teacher. I had learned one of his palm techniques from his book and DVD. Later, I found out that the DVD had intentionally taught the technique incorrectly as an (apparently unsuccessful) attempt to guard the secrets.

I talk more about this phenomenon in my book, but here’s my point: The history of qigong (including tai chi) is riddled with secrecy. Once you’re aware of this fact, you can navigate more easily.

I didn’t steal any of my secrets (ahem, unlike the patriarch of tai chi, but that’s another story). I earned them from my teachers, so I’m free to share as I please. But honestly, even if I HAD stolen them, I’d still share them with you. The age of secrecy is over, and I will NEVER keep them from you.

Creating Two Finger Shooting Zen

As far as a I know, the Two Finger Shooting Zen set that I teach is my own creation. By that, I mean this:

• I extracted 4 secret qigong sequences from a long and difficult Shaolin Kung Fu set.
• I organized these 4 sequences in the same format as One Finger Shooting Zen.
• I used the same qigong principles that I was taught for One Finger Shooting Zen
• I taught this new set to qigong students, without them having to learn a long and difficult kung fu set.

Basically, I just codified the set. All the real creation was done by past masters (in this case, female masters—more on that below).

The set that I extracted these 4 sequences from is called the Shaolin Flower Set. As is often the case with traditional kung fu sets, the qigong was hidden in plain sight. Past masters often did this to keep secrets while still passing down knowledge to those who they deemed worthy.

Once you know what to look for, the secrets are easy to find. In this case, I found them easily because of my experience with One Finger Shooting Zen.

The Power of Female Kung Fu Masters

Did you know that two of the most famous kung fu masters in history were both women? I’m not talking about the most famous female masters; I’m talking about the most famous masters PERIOD!

Ng Mui (伍枚, Wú Méi), one of the legendary Five Elders of Shaolin, and her disciple, Yim Wing-Chun (嚴詠春), will both appear on any list of the top kung fu masters of all time. In fact, Wing Chun Kung Fu is still one of the most widely practiced styles in the world. This is the style depicted in the popular “Ip Man” movies.

It’s inspiring to know that two of the most influential figures in kung fu history—both women—practiced and refined the Shaolin Flower set, and thus, Two Finger Shooting Zen. There’s a legend about Ng Mui, a Buddhist nun, that I will summarize, just for fun. Some of it is probably fictional, but it still proves an important point.

Ng Mui: The Nun Who Stopped a Feud

Kung fu masters in the past sometimes got in feuds. One master would be killed in a duel, and then their fellow disciple or family member would challenge the winner, kill them, and thereby perpetuate the feud. This would go back and forth, with senseless fighting and killing on both sides.

Legend has it that Ng Mui acted as a peacemaker in one of these feuds. What you need to understand is that the half dozen people involved in the feud were all powerful masters. But then Ng Mui showed up, said, “please don’t fight any more,” and everyone stopped!

Whether this legend is true or not, it has circulated through Chinese culture for centuries. China has a long history of sexism, but for some reason, kung fu masters are often excluded.

In this case, a famous kung fu legend involves a badass female nun who was not just powerful in terms of kung fu, but also in terms of wisdom and authority. She told a bunch of legendary fighters to stop their feud, and they stopped. How cool is that?

The Five Gates

Fun fact: The Two Finger Zen hand posture recently made an appearance a popular video game that chronicles the adventures of the Monkey God, Sun Wukong. You’ll also see this posture in kung fu movies. But what’s it all about?

Two Finger Shooting Zen is probably a historical development from One Finger Shooting Zen. As the name suggests, it involves a hand posture that uses two fingers. Sometimes, this hand posture is called a Dragon Claw. Like One Finger Shooting Zen, there are 4 sequences in Two Finger Shooting Zen.

Both sets use a combination of fists, Tiger Claws, Snake Palms, and blocking techniques.These hand postures help to get qi through what is known as the Five Gates:

1. Dantian
2. Shoulder
3. Elbow
4. Wrist
5. Fingers

The 5 Gates are areas where qi naturally get stuck. There’s something about both the One and Two Finger hand postures that encourages the qi to flow through these gates. And once it’s flowing, we can “fill” other, more martial hand forms with our qi.

Training on Stance

Two Finger Shooting Zen involves a combination of stance training, breath control, and directing the qi through the 5 Gates. Ta Chong, or “training on stance,” is fundamental in Shaolin Kung Fu. The stance helps us gather the energy, and then we practice moving that qi through the Five Gates.

What I find most interesting is that “training on stance” is arguably more useful for healing than for fighting. With both One Finger and Two Finger Shooting Zen, you’re not just building external power. These techniques cultivate deep, internal energy—what the Chinese call neijin.

Healers will find this kind of training to be incredibly valuable. Whether you’re an acupuncturist, massage therapist, osteopath, or chiropractor – developing neijin will naturally enhance your skills. You don’t even need to learn any formal qi healing, although that can also help. Simply practicing techniques like One or Two Finger Shooting Zen is enough to enhance what you’re already doing.

The internal energy developed through One and Two Finger Shooting Zen has health benefits that go far beyond self-defense. These techniques can improve qi and blood circulation, increase vitality, and cultivate a deep sense of calm and mental clarity.

Check This Out

Here’s an old video of me doing Two Finger Shooting Zen outside of my studio in Florida, circa 2014:

So those are my thoughts. One and Two Finger Shooting Zen aren’t just relics of a forgotten kung fu past; nor are they secrets inaccessible to the average qigong practitioner. These arts are still very much alive. I would even argue that they are more relevant today than ever before!

Here’s something that inspires me: I’ve already taught One Finger Shooting Zen to more students than any of the masters in my lineage. And with my new Qigong 301 program, the same will soon be true of Two Finger Shooting Zen!

The age of secrecy is over, and I’m determined to share everything I know with you, openly and without any BS.

The post The History of Two Finger Shooting Zen appeared first on Flowing Zen.

Have you ever felt like you’re suffering through something, only to realize there’s a smarter, easier way to achieve the same results? That’s how I felt when I first learned the Horse Stance.

I suppose all humans suffer one way or another, but traditional qigong masters had a talent for amplifying it with their training methods! And their favorite method was to torture new students with the Horse Stance!

The Old Way of Learning

In my book, I paint a picture of the traditional way of learning qigong and kung fu. Here’s an excerpt:

During the first week of training, you learn the Horse Stance and nothing else. The master shows you how to take a stance roughly double the width of your shoulders, how to sit deeply in the stance with your back straight, how to hold your fists at your waist, and how to breathe. Sitting in the stance, your legs begin to tremble after just a few minutes. When you rise up in the stance to give your legs a rest, the master simply tells you to sit back down again.

That’s it. You go to the master’s house every day to practice. And I mean practice! There is virtually no instruction. What little instruction you receive involves the master whacking or poking you with a thin bamboo cane saying, “Not correct.” Your legs are so sore that you can barely walk, but you persist.

After two weeks, the master teaches you another exercise called Lifting the Sky. He shows you the form but doesn’t mention the breathing. You copy his breathing as best as you can.

So now your practice sessions consist of grueling bouts of the Horse Stance followed by easy sessions of Lifting the Sky. You look forward to Lifting the Sky because it’s so much easier than the Horse Stance. You take short breaks to drink some tea, and then you rush back to practicing, eager to prove your commitment to the master. You are persistent because you don’t want to bring shame to your family by quitting.

You learn nothing about the theory of qigong, very little about breathing. The main piece of instruction that you receive is “not correct” without ever learning what actually is correct. Not once does the master say, “good job!” or even “correct.” Whenever he looks at you but says nothing at all, you feel proud of your progress!

On your 108th day of training, the master says, “fang song” in Chinese, which means “release and soften.” He shows you how to relax more in both the Horse Stance and Lifting the Sky. You’re amazed at how big a difference this makes! He also teaches you a new exercise called Three Levels to Earth, which involves squatting up and down. It’s a nice break from the monotony of the Horse Stance.

Let’s be real—this old-school method would never fly in today’s world. It wasn’t just the physical pain that was tough—it was the emotional toll of the method. You’d get no feedback other than a disapproving ‘not correct,’ and you never really knew if you were on the right path. It was grueling in every sense.

My Early Training

My early qigong training was less intense than this, but barely. When I was an apprentice in the 1990s, the emphasis was on something called jibengong (基本功), pronounced a bit like the English words “gee been gone”, but with a g at the very end. This term roughly translates to “fundamental power training.”

My former teacher viewed jibengong as the foundation for both qigong and Shaolin Kung Fu. And so my early years were filled with the Horse Stance and its variations, like Luohan Carrying Water and Golden Bridge.

In retrospect, I believe that this traditional method gets things exactly backwards. Those 3 techniques – Horse Stance, Luohan Carrying Water, and Golden Bridge – are not for beginners. They are for intermediate and advanced students!

Old school teachers weren’t really building a solid foundation in their students; they were just weeding out all but the toughest and most physically talented specimens! If you work your students so hard that only Olympic-level athletes can endure it – then you’re actually just SELECTING people with a naturally strong foundation.

What Beginners Really Need?

As I said, I think that the Horse Stance and its variations are for intermediate and advanced students. There are better things to teach a beginner. For example, I believe that all beginners should start with the following:

• Entering Zen
• Smiling from the Heart
• Dynamic Qigong (like the 8 Brocades or 18 Luohans)
• Flowing Breeze Swaying Willow

These techniques will build an ACTUAL foundation in students regardless of their natural ability. As an added bonus, you won’t scare away 99% of your students with the Horse Stance!

Keep in mind that I myself would not have survived an old school method. I was young and strong when I began learning, but I was also sick. I would not have made the cut.

In other words – the old school approach could have killed me. I desperately needed qigong, and in the end, it saved my life. Luckily, my teacher wasn’t old school enough to turn down American dollars. He loosened his traditional standards because he knew they wouldn’t work for Westerners like me.

A 21st Century Method

A more modern approach to the Horse Stance is as follows:

First, you need to learn the basics of the 5-Phase Routine. You can do this with my book, my Qigong 101, or my Qigong 201. (Note that my Qigong 301 program DOES NOT teach the 5-Phase Routine. You are expected to have learned it elsewhere.)

Second, open the leg meridians. You can do this with a wide variety of dynamic qigong exercises. Here are some examples, separated by the program they are taught in:

• Qigong 101: Nourishing Kidneys; Three Levels to Earth; Dancing Crane; Lifting Heels, Bear Walk
• Qigong 201: Holding the Feet; Heaven and Earth; Old Man Taking Off Shoes; Rhinoceros Looking at Moon

Third, learn the Big Universe. This technique will open both the arm and leg meridians. With these meridians already open, the Horse Stance will not only be easier; it will also be more productive.

Fourth, learn either One Finger Shooting Zen or Two Finger Shooting Zen. Both of these techniques involve sitting on either the Horse or Goat Stance. The key here is that the top half of the body is doing dynamic qigong, which makes it easier to sit in a stance, probably because of the distraction. Learning the hand postures will also make Golden Bridge much easier.

Fifth, learn the Horse Stance.

Sixth, learn Golden Bridge and Luohan Carrying Water.

The Variations

Here’s an old image of me doing the Horse Stance. As you can see, the hands are at the waist. It looks simple, and it is, but it’s one of the hardest things you’ll ever do.

Next, we have Luohan Carrying Water. The stance is the same, but the arms are floating. Legend has it that the Shaolin monks would carrying buckets of water from the nearby stream. Some even think that Luohan Carrying Water was practiced with buckets or weights.

And finally, we have Golden Bridge. Again, the stance is the same, but we add the One Finger hand postures, similar to One Finger Zen and Two Finger Zen.

Want to Learn More?

I’ve put all of these techniques– the Horse Stance, Luohan Carrying Water, Golden Bridge, and Two Finger Shooting Zen, into my new Qigong 301 program. We will learn them systematically, and without all the suffering!

The post Old-School Horse Stance Training Almost Killed Me – A Modern Solution appeared first on Flowing Zen.

In the vast repertoire of qigong techniques, the Big Universe (Da Zhou Tian, 大周天) probably doesn’t get enough attention. I myself am guilty of this.

Even though I’ve practiced and taught the technique for years, I haven’t even written a single blog post on the topic. Let’s change that right now.

What Is the Big Universe

The Small Universe Qigong gets all the attention, but the Big Universe, also known as the 12 Meridian Skill, is definitely worth learning and practicing. The Big Universe involves circulating qi (or vital energy) in a specific orbit through the 12 Primary Meridians of the body. Doing this enhances the health of the meridians and also their respective organs.

Here’s a closer look at the method:

1. The Circulation Pathway

1. First, we direct the qi down the 3 yin meridians of the arms to the Lao Gong point in the palms.
2. Then we direct the qi up the 3 yang meridians of the arms to the Bai Hui point at the top of the head.
3. Then we direct the qi down the 3 yang meridians of the legs to the Yong Quan point at the bottom of the feet.
4. And finally, we direct the qi up the 3 yin meridians of the legs to the Tan Zhong point in the chest.
5. Rinse and repeat.

We’re using the skill of Directing The Qi to guide our energy along this orbit. You can read more about the 12 Skills here or in my book. If you aren’t already skillful at directing the qi, then the Big Universe probably won’t make much sense to you.

However, most students start with the Small Universe and then move on to the Big Universe. In that case, you’ve already worked on directing the qi with the Small Universe. This will make your journey through the Big Universe much, much easier.

2. The 4 Key Acupoints

I mentioned 4 acupoints in the method above. If you were studying acupuncture, then you would need to know the exact location of these energy points. But for our purposes, we only need to know the rough location. As you practice the Big Universe, you’ll feel an energy vortex at each point roughly the size of a golf ball, and the exact location will reveal itself.

Here are the 4 points:

• Tan Zhong (膻中)
  Acupuncture point: Ren 17 (or CV 17)
  Location: On the centerline of the chest between the nipples
• Lao Gong (勞宮)
  Acupuncture point: Pericardium 8
  Location: On the center of the palm.
• Bai Hui (百會)
  Acupuncture point: Du 20 (or GV 17)
  Location: On the top of the head.
• Yong Quan (涌泉)
  Acupuncture point: Kidney 1
  Location: On the sole of the foot.

With practice, students can feel all of these energy points. If you’ve previously practiced the Small Universe, then you’ve already opened Bai Hui and Tan Zhong. And if you’ve practiced Cosmos Palm, then you’ve already opened Lao Gong and Yong Quan!

The Benefits

The ancient Chinese masters spoke in poetic terms about the benefits of these practices. According to traditional wisdom:

If you master the Small Universe, then you will eliminate hundreds of ailments;If you master the Big Universe, then you will live for 100 years.”

Is this accurate? I’ll let you know in 48 years!

While these claims should be viewed metaphorically, I think there’s truth in the underlying principles. Consistent and dedicated practice of qigong, including advanced techniques like the Small and Big Universe, can seriously shift your health and longevity.

Most of you probably want to know the specific benefits of this technique. Based on my own experience practicing the technique for years, as well as feedback I’ve received from students, it’s safe to say that practicing the Big Universe can:

1. Greatly enhance your qi experiences during Flowing Breeze Swaying Willow and Five Animal Play
2. Boost the effectiveness of things like acupuncture, chiropractic, massage, and even Western pharmacology
3. Help you quickly return to baseline after emotional distress
4. Improve the quality of your sleep
5. Improve your digestion
6. Give you a more youthful appearance
7. Improve your athletic performance (even if you’re in your 60s or 70s)

Benefits like these suggest that the past masters were right, i.e. that the Big Universe is indeed promoting longevity. I can’t guarantee that you’ll live for 100 years, but I’m confident that the Big Universe will be a useful and powerful tool if you want to live a longer and healthier life.

Medical vs. Spiritual Big Universe

Some teachers, many of them connected to my ex-teacher in one way or another, differentiate between the Medical Big Universe and the Spiritual Big Universe. This is confusing and unnecessary. These are two different techniques, and using the same name in the 21st century is just bad pedagogy.

Historically, names for techniques were recycled and repurposed by past masters. For example, the name Poisonous Snake Basks in Mist (毒蛇打霧) is used both in the Shaolin Five Animal set as well as the Shaolin Staff Set. One is an empty-handed set, and the other is a weapon set using a 7-foot staff. The two patterns look completely different, but they share the same name.

The so-called Spiritual Big Universe is, quite simply, an advanced version of Dantian Breathing similar to deep states of Buddhist or Taoist sitting meditation. Whether this technique is practiced sitting or standing is irrelevant; the effect is the same, i.e. a merging of consciousness with the One Consciousness.

That’s why I don’t use the term “Spiritual Big Universe”. When I refer to the Big Universe, I’m referring to the Medical Big Universe where we circulate qi in a loop through the 12 Primary Meridians as described above. Simple..

Learning the Big Universe

I will teach the Big Universe in my new Qigong 301 program. (Click here to get on the notification list.)

Whether you learn it from me, or from another teacher, here are some things that you can do to prepare yourself:

1. Develop a solid qigong habit. Without a daily habit, you won’t be able to appreciate advanced qigong techniques like the Small or Big Universe. If you’re not doing 300+ qigong sessions per year, then that is your first goal. And this goal is totally doable!
2. Learn and practice the 5-Phase Routine. You can learn this from my book or from my online courses. The 5-Phase Routine is the single best thing you can do to prepare because it opens up the 12 Primary Meridians and primes you for more advanced skills.
3. Learn and practice the Small Universe. I also teach the Small Universe in my Qigong 301 program, and for good reason. If you learn the Small Universe first, then the Big Universe is easy by comparison.
4. Learn and practice Sinew Metamorphosis. This unusual qigong set, which I teach in my Qigong 201 program, helps to “forcefully” open the 12 Primary Meridians. Some students actually experience a flow similar to the Big Universe simply from practicing Sinew Metamorphosis.
5. Learn and practice Zhan Zhuang (aka the Warrior Stances). If you’re early in your qigong journey and you want to build a strong foundation for future learning, then learn and practice zhan zhuang. You’ll need a solid daily habit first, and you should also know the 5-Phase Routine. I teach zhan zhuang in my Qigong 101 program.
6. Memorize the pathway of the flow. You can do this by learning a simple qigong technique called 12 Meridian Patting.

Here’s a short video showing the 12 meridian Patting:

Incorporating the Big Universe qigong into your repertoire can elevate your practice, unlocking deeper levels of healing. While the Small Universe often steals the spotlight, the Big Universe offers a simple way to enhance the flow of qi through the 12 Primary Meridians. Whether you’re seeking deeper healing or striving for longevity, this powerful practice is worth exploring.

The post The Big Universe Qigong: A Hidden Gem for Deeper Healing appeared first on Flowing Zen.

For years, I’ve taught a powerful and ancient tool that sometimes gets overlooked – Metta Meditation, also known as Loving Kindness Meditation. This practice, rooted in ancient Buddhist traditions, is a game changer, especially when combined with qigong and tai chi. In this post, I’ll explain what Metta Meditation is, the research behind it, why it can profoundly impact your life, and how to practice it (along with a free guided meditation.)

What is Metta Meditation?

The term “Metta” comes from the Pali word मेत्ता. The early Buddhist scriptures were written in Pali, an ancient Indian language that is closely related to Sanskrit.  Metta can be translated to “loving-kindness” or “benevolence”. This concept is a cornerstone in many Buddhist practices and teachings, and it also made its way into Buddhist Qigong schools centuries ago.

Metta Meditation is about cultivating compassion and kindness towards all beings, including ourselves. By focusing on loving kindness, we rewire our brains and our hearts. This shift in mindset can help reduce stress, improve emotional health, and even improve your relationships.

The Research

There’s a growing body of scientific research on Loving Kindness Meditation (LKM), which I find fascinating. Here are a few examples:

1. Enhanced Positive Emotions and Decreased Negative Emotions: A study by Fredrickson et al. (2008) found that practicing LKM increased participants’ experiences of positive emotions. These positive emotions, in turn, were linked to an increase in personal resources like mindfulness and a sense of purpose. This study, “Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources,” was conducted by Barbara L. Fredrickson and others. It was published in the Journal of Personality and Social Psychology and focused on how Loving Kindness Meditation enhances positive emotions.
2. Reduced Stress and Anxiety: Research by Hofmann, Grossman, and Hinton (2011) demonstrated that LKM can be effective in reducing anxiety, possibly because of its focus on developing a nonjudgmental, accepting attitude towards oneself and others. This paper, titled “Loving-kindness and compassion meditation: Potential for psychological interventions,” explored the impact of these meditative practices on mental health, particularly in reducing anxiety and stress.
3. Improved Social Connectedness: A study by Kok et al. (2013) indicated that LKM could enhance feelings of social connectedness and positivity towards others, even in a relatively short period of practice. The study, “How Positive Emotions Build Physical Health: Perceived Positive Social Connections Account for the Upward Spiral Between Positive Emotions and Vagal Tone,” by Bethany E. Kok and others, investigated the relationship between Loving Kindness Meditation, positive emotions, and social connectedness.
4. Decreased Symptoms of PTSD: Kearney et al. (2013) found that veterans with PTSD who practiced LKM showed reduced depression symptoms and improved overall well-being. Their study, “Loving-kindness meditation for post traumatic stress disorder: A pilot study,” looked at the effects of this meditation on veterans with PTSD, finding significant benefits in terms of reduced depression symptoms and improved overall well-being.

What’s I found super interesting is how LKM can actually impact the brain. A study using EEG data found that LKM can “significantly modulate brain activities before and after meditation.” So, it’s not just ancient wisdom; there’s modern science backing the benefits of spreading a little love through meditation.

Metta and Qigong

Metta Meditation has been interwoven with qigong for centuries. Qigong is all about moving energy (qi) through the body. So moving the energy of loving kindness fits in beautifully.

If you don’t know the 5-Phase Routine, then you can skip right to the guided meditation below. Or if want to learn this amazing routine, then my book will help you. It comes with a free online course that will teach everything you need to know to implement the 5-Phase Routine.

For my students, I recommend that you put the Metta Meditation in Phase 2, along with some dynamic qigong exercises. It fits well in Phase 2 because you’ll probably move a lot of emotional energy with this technique. So you’ll want to let that energy circulate afterward in Phase 3.

You can learn Metta from the guided meditation below, and then add it to your repertoire.

How to Practice Metta Meditation

The way that I teach metta involves 4 stages:

• Stage 1: Send loving kindness to someone you love (pets count).
• Stage 2: Send loving kindness to a neutral person, like a Starbucks barista.
• Stage 3: Send loving kindness to someone you dislike (one or both of the presidential candidates, for example).
• Stage 4: Send loving kindness to yourself.

For those who don’t know the 5-Phase Routine, here is a 10-minute guided audio where I lead you through all 4 stages. It’s free.

If you practice this meditation, and find it difficult – congratulations! You are human! It’s hard work. But it’s good work. It’s important work. It’s soul-work.

Metta Meditation isn’t some fluffy, feel-good exercise. It’s a practical, powerful tool for transforming your mind and, by extension, your life. By cultivating loving kindness, we not only heal ourselves but also contribute to healing the world around us. So, give it a try. You might be surprised how quickly this technique can change your life.

The post Metta Meditation: Unlocking the Power of Loving Kindness appeared first on Flowing Zen.

The Small Universe (Microcosmic Orbit) is awesome. Whether you’re an intermediate or advanced practitioner, this technique has something profound to offer. Let’s dive into why it’s more relevant today than ever.

The Small Universe is a powerful and ancient qigong technique. I’ve written several blog posts about it, and this will be another in that series. You don’t need to read the previous articles in order to understand this one. In fact, this article might be better to start with. Nevertheless, here are the other articles:

• The Real Truth About the Small Universe Qigong
• 7 Secrets of the Small Universe Qigong
• History of the Small Universe

In the past, the Small Universe was practiced by a small number of people in China, and many of them were monks or nuns. Today, qigong is practiced by literally millions of people all over the world, and very few of them are monastics. The world has changed.

Is the Small Universe still relevant in today’s world?

Why would someone in the 21st century want to practice this technique? What are the real-world benefits for regular people like you and me? What’s the incentive?

I would argue that it’s not only relevant, but that it is even more practical today than it was 1000 years ago.

The Small Universe is a game changer for the modern practitioner of qigong or tai chi. Here are 13 reasons why:

#1 – Emotional Regulation: The Small Universe is surprisingly useful for harmonizing emotional distress. Once you get the hang of the technique, you can use the breathing methods even when you are agitated. Energetically, it also circulates qi through all of the organ-emotion systems, thereby smoothing out imbalances. As a trauma survivor, I have also found the Small Universe to be useful for healing (but you have to approach it in an trauma-informed way).

#2 – Better Mental Focus: The Small Universe requires a special kind of soft focus. The same focus is sometimes used in sitting meditation, but I personally find it much easier to implement using the Small Universe. I love that we get feedback in the form of qi sensations, which are helpful for measuring progress. For example, as you gradually practice the Small Universe, energy points like dantian, huiyin, and mingmen really come alive. The more they come alive, the easier it gets to focus the mind on the technique, and the stronger your mind becomes as a result.

#3 – Increased Longevity: This benefit is hard to prove, but we should not ignore the fact that past masters often talked about the Small Universe being the key to a long and healthy life. The Small Universe, it was often said, will help you to reach the age of 100. I’ll let you know in 49 years!

#4 – Healthier Meridians: The Du meridian is said to be the ultimate yang regulator while the Ren meridian is said to be the ultimate yin regulator. By circulating qi through the Ren and Du meridians, the Small Universe acts as a yin-yang regulator for the energy in the entire body. In other words, even though we are focusing on just 2 meridians, all of the meridians will get healthier. This is probably why past masters often said that the Small Universe would keep hundreds of illnesses at bay. This was a poetic way of saying that the technique will help you cultivate more health and vitality.

#5 – More Vigor: The Small Universe seems to increase energy levels beyond what other types of qigong typically offer. With practice, the orbit between the Ren and Du meridians eventually takes on its own momentum. This acts like an internal generator that produces energy as it circulates. If you’ve seen benefits to your energy levels with other types of qigong, you should see even more improvement with the Small Universe.

#6 – Sexual Vitality: There is a qigong technique specifically for sexual vitality called the Small Circle, which circulates energy from dantian, down to the perineum, up to mingmen (in the lower back), and then back to dantian. This small loop in the lower body is basically a baby version of the Small Universe. Practicing the Small Universe will give us similar benefits to the Small Circle, specifically: stronger orgasms, greater ejaculation control (for men), less sexual dysfunction, and deeper emotional connections before, during, and after sex.

#7 – Deeper Meditation: The quiescent nature of the Small Universe will enhance your existing sitting meditation practice, leading to deeper states of bliss and awareness. Or if you don’t have a sitting meditation practice, then the Small Universe will fill the void (even if you practice it standing).

#8 – Spiritual Growth: I’m no longer a fan of the word “spiritual” simply because it has been misused and abused for too long. Nevertheless, the Small Universe can help us to connect with something larger than ourselves. I’ve gone on some pretty amazing cosmic adventures while practicing the Small Universe, and you will too if you practice consistently.

#9 – Internal Power: These days, increasing your punching power isn’t super important, but it was life-or-death for past masters. The Small Universe was one of the biggest secrets in the world of internal martial arts. If this topic is important to you, then you owe it to yourself to learn the Small Universe. It’s hard to quantify, but I would estimate that I punch roughly 1-2 boxing weight classes above my actual weight. So for example, I’m a Super Welterweight (147 to 154 pounds), but I probably hit more like a Super Middleweight (160-168 lbs).

#10 – Fun: If we do it right, the Small Universe is a fun little internal game. It’s an exciting next step for those who have enjoyed practicing basic qigong techniques and are ready for a new challenge. My students have told me that the Small Universe opened up a whole new world of qigong for them.

#11 – Inner Alchemy: The Small Universe isn’t just about circulating energy; it’s about transforming it. In my articles on the 12 Dimensions of Qigong, the Small Universe falls under Transforming the Qi.  In the world of Chinese internal alchemy, this practice is similar to the philosopher’s stone. It is said to turn your base energies into something more refined and more potent. If you’re interested in this kind of esoteric journey, then the Small Universe is exactly what you’ve been looking for.

#12 – Tai Chi Synergy: For those who practice tai chi, the Small Universe can act as a powerful complement. The principles of yin and yang, soft focus, and flow are common to both. When you integrate the Small Universe into your tai chi practice, as past masters did, you’re essentially turbocharging it. The flow of qi becomes more harmonious, and your movements gain an added layer of fluidity and power. If you’ve never felt a buzzing vibration through your arms and legs as you practice your tai chi form, then it’s time to learn the Small Universe.

#13 – Deviation Protection: when practiced well, the Small Universe is actually protective against qigong deviations. This idea is confusing because some people have experienced deviations as a result of incorrect Small Universe practice. How can both be true? Think of it this way. Strength training will protect our health in countless ways, but only if we do it safely. If we lift too much too fast, and if we use poor form, then we might end up injuring ourselves. On the other hand, with a better methodology, strength training will help protect us from falls, sarcopenia, heart disease, and diabetes.

How to Get Started

If you’re new to qigong, the best thing you can do is develop a holistic, daily practice using basic techniques. Obviously, I’m a fan of Flowing Zen Qigong. You can learn the basics of my system, including the 5-Phase Routine, in my book and the companion videos.

If you’re an intermediate or advanced qigong student who hasn’t yet learned the 5-Phase Routine, then I recommend you do that before learning the Small Universe. The 5-Phase Routine will not only protect you from errors, but it will enhance your benefits, no matter what style you are practicing. Again, the easiest and cheapest way to learn this is in my book.

And if you’ve been doing the 5-Phase Routine for a while and feel like you’re ready to learn the Small Universe, then click here to receive updates about my upcoming 12-week course.

Final Thoughts

The Small Universe is a profound practice with ton of benefits. It’s the perfect next-step for students who have been practicing qigong and tai chi for a while. It’s also a testament to the wisdom of our ancestors, and their understanding of the human body and spirit.

In conclusion, the Small Universe isn’t just an ancient relic; it’s a living, breathing technique that’s more relevant today than ever. In a world that’s increasingly chaotic and stressful, this practice offers a sanctuary of balance and vitality. Whether you’re looking to regulate your emotions, sharpen your mental focus, or even enhance your tai chi practice, the Small Universe has got you covered.

And please don’t let the term “advanced” intimidate you. The beauty of this technique is that it meets you where you’re at. I don’t think it’s a good choice for beginners, but intermediate students can start learning and the skill will grow with you.

From the heart,
Sifu Anthony

The post 13 Reasons Why the Small Universe (Microcosmic Orbit) is Awesome appeared first on Flowing Zen.

Twenty-two years ago, I made a decision that would ultimately save my life.

That decision was as follows: I vowed to practice a particular qigong exercise (called Lifting The Sky) 10 times every day, no matter what.

This decision eventually led to a solid daily qigong practice – a practice that has managed a debilitating and life-threatening case of depression for over 22 years.

At the time, it didn’t seem like a big decision. I mean, it takes less than 2 minutes to do. All I knew was that I needed change. I also knew what hadn’t worked for me in the past: Resolutions.

It’s ironic because this WAS a New Year’s Resolution. And yet, it was different than other resolutions I had made in the past. Instead of resolving to quit smoking or exercise more, I resolved to do something simple and small every day.

As the new year rolls around, many of you are thinking about ways to improve your health and well-being. Maybe you’re thinking about exercising more. Or maybe you want to eat better. Or maybe since you’re reading my blog, you’re thinking about practicing qigong.

Resolving to practice qigong for 30 minutes daily in 2023 is a noble goal, but it’s also unrealistic. Studies show that, 2 years later, only 19% of people will have kept their resolution. Those are odds are not good enough for us.

My goal as a teacher is to help you make qigong a daily habit, something that you’ll not only be practicing 2 years from now, but 10.

But if resolutions don’t work, then what can we do instead? Luckily, there’s a straightforward answer to that question: focus on habits.

Habits > Resolutions

It’s natural to want to make changes and improvements in our lives. That part of the equation is good.

The problem is that resolutions don’t take human behavior into account. Resolving to lose weight in 2023 is a fantastic idea, but what does that mean, exactly? Can you simply lose weight by resolving to do it?

To lose weight, you’ll need to change your behavior. And to change your behavior, you need habits. Otherwise, you’ll need to motivate yourself every day.

With habits, there’s no motivation required once they are established. Do you need to motivate yourself to brush your teeth, or does it happen automatically?

This is why habits will always be greater than resolutions. Habits are small, consistent actions that we do automatically, without any fuss or muss. Habits are much easier to stick with than resolutions. That’s because they become a part of our daily routine, and when something is a part of our routine, it’s much easier to keep doing it.

How to Succeed with Habits in 2023

Here are some simple but important tips for adding new habits in 2023.

1. Start small. Instead of resolving to practice qigong every day for 30 minutes, resolve to practice for 2 minutes every day. This way, you’ll build up confidence and momentum.

2. Make it a daily habit. The truth is that a daily habit is easier than 3-4x per week. When you do something daily, it’s easier to do it consistently.

3. Find a trigger or reminder. If you want to start flossing every day, set the floss next to your toothbrush or in a place where you can easily see it. You can also add a reminder on your phone. 

4. Be patient and realistic. Habits take time to form, and it’s normal to have setbacks along the way. Don’t get discouraged if you miss a day or two. Be kind to yourself.

5. Find an accountability partner. Having someone to check in with can be a great way to stay on track. Whether it’s a friend, family member, or a professional coach, having someone to support you can make all the difference.

6. Celebrate your successes. It’s important to recognize and celebrate your progress along the way. Whether it’s a small victory or a major milestone, take the time to acknowledge and reward yourself for your hard work. Did you do 30 days in a row of your new habit? Awesome! Celebrate!

7. Don’t beat yourself up. It’s normal to have setbacks or slip-ups when trying to create new habits. Don’t let these setbacks discourage you. Instead, use them as an opportunity to solidify your desire to create this new habit.

8. Start with adding instead of subtracting. Quitting smoking is a wonderful goal. (Click here to read how I quit smoking years ago.) But adding a healthy new habit is easier than subtracting a bad one. Start with adding good habits. Eventually, these will help to crowd out the bad ones.

In Summary

Focus on creating habits rather than making resolutions. This is how you’ll make lasting changes. Habits are more effective than resolutions because they don’t require motivation and because they take human behavior into account. So don’t just make resolutions – make habits, and watch in amazement as your health improves in 2023 and beyond.

What habits will you add to your life in 2023? Which tips above are you most excited to implement to reach those goals? Let me know in the comments below!

From the heart,
Sifu Anthony

The post Don’t Make Resolutions, Make Habits: How to Get Healthier in 2023 appeared first on Flowing Zen.

Years ago, if you had asked me if it was okay to practice qigong while listening to music, I would have told you no. I was taught not to practice qigong to music and so I repeated the same thing to my students. Simple, right?

Today, I’m a more mature teacher. I’ve learned to think for myself rather than just parrot what my teacher (or ex-teacher, as the case may be) told me. As a result, I’ve changed my mind. You might even say that I’ve changed my tune. Har!

Let’s take a more modern and practical look at this question.

The History of Qigong & Music

There is no historical precedent for qigong students listening to music while practicing. It just wasn’t an option, unless you were rich enough to hire a merry band of lutists for your own practicing pleasure. That’s why it’s a little weird when qigong masters tell us not to listen to music simply because past masters didn’t do it. I mean, it’s not like they actively made a choice. There was no choice!

For all we know, past masters would have loved listening to Metallica while practicing qigong. Okay, probably not, but hey, we just don’t know, and that’s my point. Since past masters didn’t have millions of songs at their fingertips like we do, we need to look elsewhere for our answers.

As is often the case, I gained insight from my students. They say that to teach is to learn twice, and I have found that to be true in my career. I’ve learned as much from them as they have from me.

Learning from Students

Years ago, a student in my qigong studio told me that practicing with music really helped her. She happened to be a diligent student. Unlike my own teachers, I decided not to trivialize her experience.

Not long after that, another student told me that listening to relaxing spa music with headphones helped her to practice more consistently. She had created a playlist that was just the right duration, and she used it as a form of digital discipline. Just press play, then let the qigong flow.

Helping students to practice more consistently has been a passion project of mine for decades now. Since a lack of practice is the #1 cause of failure in qigong, it’s a topic that I take very seriously. So when this student told me that she was practicing more consistently thanks to spa music (hey, to each their own!), I had to pay attention.

Headphones in Nature

In 2019, I was staying in my campervan at a beautiful campground in Asheville, NC. One of the reasons I loved living in the campervan was because it allowed me to spend more time in nature. There’s nothing like practicing qigong in the cool mountain air.

However, this particular campground was crowded. A bunch of pesky humans were making noise while I was trying to do my evening qigong session. So I put in my noise-canceling Bluetooth headphones and said, “Hey Siri, play some nature sounds.” Siri obliged, and I had a beautiful practice session.

I’m sure you get the irony of this. I was out in nature, listening to nature sounds through Bluetooth headphones. And yet, modern life is often like this.

After that, I saw some research about nature sounds helping to relax the nervous system, even when recorded. In my case, the effect was obvious. In that situation, listening to “music” helped me to have a more focused session.

Binaural Beats

Not long after this, a student suggested I try something called Binaural Beats. So I found an album on Apple Music and gave it a try.

Binaural Beats create what’s known as an “auditory illusion”. This effect is created when each ear hears a slightly different frequency. Somehow, this causes the brain to be more focused.

I don’t know the latest research on this, but binaural beats purportedly create a mental state similar to meditation. Some of the benefits attributed to it are:

• reduced anxiety
• increased focus and concentration
• lower stress
• increased relaxation
• fostering positive moods
• promoting creativity
• helping manage pain

The heart of my teaching is something called the Zen mind. So if something can help us to enter into a Zen state of mind more easily, then it’s going to be a big boon for our qigong practice. So I tried it.

And you know what? I think it helped a little! It’s hard for me to say because I’ve been practicing for a long time without music. So the effect may not be as noticeable for me. You should try it yourself to see how it goes.

Beware The Crutch

If you want to try nature sounds or binaural beats or spa music, go for it! I’m always encouraging students to experiment with their qigong to see what works best for them. This is no different.

Caveat #1: If you ALWAYS practice with music, then it can become a crutch. If you can’t find your headphones, does that mean you can’t do your morning qigong? What if you’re traveling? What if you’re hiking and just want to stop and do 5 minutes of qigong?

This isn’t a big deal as long as you’re practicing consistently, but it’s something to consider. In the end, if music and/or headphones help you to stay more consistent with qigong, then I say it’s a net gain.

Beethoven

Another caveat is with powerful music. As a musician, I may not be the best judge of this, but it’s something to watch for.

Caveat #2: Powerful music moves energy and grabs attention.

If I try to listen to something like the Beethoven Violin Concerto, it grabs a lot of my attention and also moves my energy. In other words, if I’m listening to Beethoven, I cannot get the relaxed, focused attention that I need for qigong.

For me, Beethoven (or Brahms or Dvorak or whatever) doesn’t easily slip into the background. Maybe that’s different for you, but try to pay attention to it. Maybe save classical or powerful music for another time.

Again, this is why I think it’s helpful to have something to compare to. If you only ever use classical music during your qigong sessions, then you may not even know what I mean when I talk about a relaxed, focused attention.

The Bottom Line

If you want to experiment with nature sounds, Binaural Beats, spa music, or any other form of music during your qigong sessions — go for it. Experiment, and see how you feel. Are you able to go deeper into your sessions? Do the headphones act as a form of digital discipline? Does starting a playlist act as a subtle ritual that initiates your practice?

If you’re practicing indoors, then I think that there’s a strong argument for trying nature sounds during your session. Not only will it cover up distracting noises from your house, but it can help to relax your nervous system, which is a good thing.

If you’re outdoors, then it’s a toss-up. Even in downtown Jacksonville where I live right now, there are nature sounds if I go to the park to practice. At least some of the time, listen to those sounds rather than the ones on Apple Music!

From the heart,
Sifu Anthony

The post Qigong with Music: Yay or Nay? appeared first on Flowing Zen.

In this edition of Ask Sifu Anthony, you’ll find questions about the number of repetitions in qigong, practicing qigong under stressful circumstances, practicing tai chi and qigong together, neigong vs. qigong, qigong for insomnia, and a timeline for future Flowing Zen projects!

I believe that students should be able to get the answers that they need. That’s why I work so hard answering questions in our Facebook group, inside my online programs, in our webinars, and here on the blog.

Seeing other students asks questions that you might have asked yourself – and then reading the answers – helps too! This helps us all to feel connected to a global qigong community. It also helps those who are too introverted or too shy to ask a question.

Question 1: Asandra

Although I don’t know your specific version or practice, I studied with Qigong teachers for 9 yrs in California & have been practicing a total of 11 yrs. My question is: I practice 5 to 7 days a week and worked up to 36 repetitions for each movement. I generally do a total of 9 movements so probably similar to what you teach. How many repetitions do you advise for each movement?

Hi Asandra. First of all, congrats on practicing qigong 5-7 days per week. That’s wonderful! Keep up the good work.

The way that I teach is quite different than what you’ve described. The heart of my method is called the 5-Phase Routine, which is described in my book and also taught in the bonus course that comes with it.

The actual qigong movements go in Phase 2 and make up just 1/5th of this routine. With the 5-Phase Routine, we don’t worry about the number of repetitions. Instead, we devote a rough amount of time to the entire routine, and then divide that among the phases. Keep in mind that these are rough estimates. For example:

How many movements do we do in Phase 2? Typically, I advise the following:

• Beginners should choose 1-3 favorite qigong patterns.
• Intermediate students should choose 1-6 favorite qigong patterns.
• Advanced students should choose 1-12 favorite qigong patterns.

So if you’re a beginner, you’re doing 1-3 movements in roughly 5 minutes. If you’ve been practicing for a year or two, then you’re doing 1-6 movements in 10 minutes. And so on.

But how do we split the time? It depends on the qigong pattern. Some patterns can be done for several minutes, like Lifting The Sky or Hugging Tree. Others are too challenging to do for more than a minute or two, like Iron Bull Ploughs Field.

If you’re using one of my guided meditations, then I time the transitions for you and tell you when to change. But with experience, you’ll discover which exercises you enjoy doing a little longer or a little shorter. Over time, you’ll develop a natural feel for each session without the need to count repetitions.

Qigong schools that don’t use the 5-Phase Routine will typically need:

1. more patterns per session
2. more repetitions per session

Why do they need more patterns? Because they don’t practice a rare technique called Flowing Breeze Swaying Willow (FBSW) in Phase 3 that circulates the energy freely through the meridians. Because they don’t practice FBSW, they need to rely on the qigong movements (Phase 2) for circulation, which isn’t as efficient.

Why do they need more repetitions? Because they don’t take enough time to enter into a Zen state of mind (Phase 1). Instead, they rely on the qigong movements to slowly get them into a meditative state. Again, this is less efficient.

Question 2: Mark

Hello, I’ve recently been scammed out of my life savings and worked up huge debts. Total amount being £79,000. Is there anything I can do with dealing with my stress and emotional struggle and pain that I’m feeling? My time is so limited so I don’t have much available. Any advice would be great.

Oh god, that’s awful Mark. That must be incredibly stressful. I’m sorry that you’re going through this.

Right now, your Monkey Mind is probably obsessed with the past and the future. It probably rushes from thoughts of being scammed and the things you could have done differently, to worrying about the future. This back-and-forth between the past and the future is part of why you’re experiencing so much emotional struggle and pain.

Mindfulness is the solution, and qigong is a wonderful way to practice mindfulness while also getting health benefits. From your submission, I know that you’re in your 30s, you’re relatively healthy, and you haven’t yet learned the 5-Phase Routine. With this info in mind, I think we have a clear direction to go.

Read my book, learn the 5-Phase Routine, and then begin to implement it. This is a small investment of time with a potentially huge return over the remainder of your life. The value of this investment is impossible to calculate, but I can say with confidence that it’s worth far more than £79,000.

Once you finish the book, all you’ll need is about 15-20 minutes per day to start feeling the effects. I wish you luck on this journey!

Question 3: Amy

Should I separate my classes, Tai Chi & Qigong or mix the arts together? I’m currently only teaching Tai Chi. Once I have gotten your 101 class under my belt, then I’ll have enough to go forward with more Qigong. Thanks for your help.

Hi Amy. In my opinion, tai chi should never be taught separate from qigong. Without some skill in the cultivation and manipulation of qi, tai chi is just a strange, slow-motion dance. It will still bring you some benefits, but these will be about the same as going for a walk or learning to dance.

However, many of the so-called “warm up” exercises that are taught in tai chi schools are often just qigong exercises in disguise. Do you have your students rotate their knees, or swing their hips, before doing the tai chi form? If so, those are both qigong patterns!

If we’re not careful, then qigong can also become a slow-motion dance without much energy cultivation. The key is to teach it as an internal art. If you want to know what that looks like, then my book is a great choice.

You don’t need to wait for the 101 to reopen in January. Instead, you can join the 201 when it reopens in June. But first, read the book and go through the free mini-course that comes with it. That will get you up to speed for the 201!

Question 4: Steve

Qigong is based on physical forms worked in a relaxed state of mind and body. It seems to smooth the passage of qi through the body. Neigong seems more alchemical: a means of opening your orbits and extraordinary meridians, and sublimating jing to qi etc. My question is, how is it that the Neigong methods I have been taught seem almost identical to those of qigong, but with an emphasis on ‘feeling’ your qi? Or are my assumptions all wrong?

Hi Steve. This is really just a matter of semantics. The answer to your question depends on how a particular teacher defines neigong and qigong. Let’s look at the two words:

neigong
內 (inner ) 功 (cultivation)

qigong
氣 (qi) 功 (cultivation)

As you can see, the 2nd character (gong) is the same for both words. In both cases, we’re talking about cultivating a skill over time through personal practice.

But qigong is a more modern term. Since 1949, it has been used as an umbrella term for many different qi cultivation arts. I myself use it as an umbrella as well. For example, I call the Small Universe (Xiao Zhou Tian, 小周天) qigong rather than neigong. But if anything qualifies as neigong, it’s the Small Universe.

Some teachers use qigong to refer to dynamic qigong exercises, like Lifting The Sky and reserve neigong for more quiescent exercises with less obvious movement, like the Small Universe. Again, this is just semantics.

I can’t really criticize teachers for using different terms. For example, Lifting The Sky and the Small Universe are pretty different even though they both fall under the umbrella of qigong. So if teachers want to call one of them qigong and one of them neigong, that’s their prerogative.

As an aside, I think that Lifting The Sky is more useful for regular people. The Small Universe is powerful and sophisticated, but it takes years to master. For a beginner who just wants to be healthier and move their body more, the idea of sitting cross-legged while imagining a stream of energy that they can’t even feel go around a loop of meridians that they don’t understand isn’t very helpful. In this sense, it doesn’t matter whether we call it qigong or neigong; the key here is pedagogy.

Question 5: Tanya

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

Me, traumatized? Don’t be silly! So many people out there had it way worse! I’ll be fine. Nothing to see here…move along…

This just about sums up my understanding of trauma until the year 2020. In other words, I was clueless. I remember when I first heard a student talk about something called Complex Post Traumatic Stress Disorder (CPTSD). I remember this because, whereas it was easy for me to trivialize my own trauma (see above), I could not do the same to her.

This student had plateaued with her qigong practice and was asking me for help. Around the same time, another student came to me with a similar problem. In both cases, their health issues simply were not improving, and this totally baffled me.

When students don’t get results with qigong, it’s usually because:

1. They’re practicing incorrectly.
2. They’re not practicing enough.
3. They’ve got a hidden blockage.

Both of these students were practicing correctly and at a sufficient dosage. That left option 3 as the only explanation. I had to find out more, and thus began my journey down the rabbit hole of modern trauma research.

Today, the study of trapped trauma has become a major part of my life and my teachings. Let me give you an idea how significant my research has been:

For the last 17 years, the topic of depression has been a major theme of my teachings. Similarly, I predict that trapped trauma will be a major theme of my teachings for the next 17 years.

I believe that qigong is powerful medicine if we want to heal from trauma. But if we don’t understand trauma and adjust our qigong practice accordingly, then we may plateau, just like my students did. In fact, I myself did something similar.

At the end of this article I’ll give you 13 tips to make your qigong practice more productive when dealing with trapped trauma. Follow these tips and you’ll avoid the mistakes that I made.

What is Trauma?

You’ve probably seen the word “trauma” popping up more often lately. That’s largely because Dr. Besser van der Kolk, M.D., wrote a book called The Body Keeps the Score. This book is over 400 pages long and contains many stories of abuse that are potentially triggering. Doesn’t exactly seem like the recipe for a bestseller, does it?

And yet, this book has been on the NY Times bestseller list for nearly 2 years. As a new nonfiction author who has just done his first lap through the world of publishing, I fully appreciate how incredible this is. The book’s success shows that people are starving for quality information about trauma. I know I was.

Here’s what van der Kolk has to say about trauma:

…trauma is specifically an event that overwhelms the central nervous system, altering the way we process and recall memories. Trauma is not the story of something that happened back then. It’s the current imprint of that pain, horror, and fear living inside people.”

When you think of trauma, think of an overwhelmed nervous system rather than the event itself. Child abuse is an obvious example. The event might be 3 decades in the past and may not even be accessible to conscious memory, and yet the nervous system can still be overwhelmed years later.

Seemingly insignificant events can also be traumatizing if they overwhelm the nervous system. For example, at the age of 3, I wandered off when my babysitter wasn’t looking. I walked about a half mile into a completely foreign suburban neighborhood that we were visiting. Long story short, some adults found me, called the police, and after a ride in the patrol car, I was reunited with my anxious parents.

Shit happens, right? Kids get lost in malls and airports. The question we should be asking, however, is whether or not the event overwhelmed the child’s nervous system. In my case, it did.

If something as significant as child abuse can remain hidden for decades, imagine all the less-obvious traumas that you are probably trivializing. And the traumas may not even be from childhood; a series of smaller traumas in adulthood can also overwhelm the nervous system.

Complex PTSD (CPTSD)

If you’ve read my book or taken any of my classes, then you know about my battles with depression and anxiety. My depression was severe and debilitating. I have journal entries from my teenage years that show clear signs of depression, I was officially diagnosed in my 20s, and if not for qigong, I would likely be dead.

But what if my diagnosis was wrong all along? What if depression and anxiety were just downstream symptoms of an older problem further upstream? What if I was actually dealing with Complex PTSD all along?

According to PsychCentral, symptoms of CPTSD often include the same types of symptoms seen with PTSD, such as:

• recurrent and intrusive thoughts or dreams
• flashbacks
• mental and physical reactions to reminders of the traumatic event
• avoidance of people, places, things, or events that remind you of the trauma
• memory loss
• negative thoughts toward yourself or the world
• self-blame
• bad moods that stick around
• detachment and disinterest
• difficulty showing positive emotion
• irritability
• recklessness
• hypervigilance, or being on “high alert”
• trouble concentrating
• startling easily
• trouble sleeping

If you live with CPTSD, you could also have more severe symptoms of Disturbances of Self-Organization (DSO), like:

• a negative view of yourself
• dissociation, or disconnecting from yourself and your emotions
• emotions that feel “out of control”
• relationship difficulties
• loss of your belief system
• difficulty recognizing reality

For many of you reading this, these symptoms may hit home. I know they did for me. Even before the pandemic, CPTSD was a growing epidemic. Covid has made everything much, much worse.

Holy Shit, I have CPTSD!

In news that will surprise absolutely no one, people are now developing trauma-like symptoms as the pandemic wears on. The article explains that experiencing the world as profoundly unsafe can overwhelm the nervous system and this can lead to CPTSD. And when our nervous system is overwhelmed, it can have long-lasting consequences.

For me, the pandemic triggered a decades-old sense of danger that I could not consciously explain. During this time, I was also doing a lot of zuo chan or sitting meditation in conjunction with my regular qigong practice. The combination of these two things — the feeling of danger from the pandemic plus the practice of sitting meditation — caused repressed memories to surface in my psyche.

Childhood trauma can be trapped in your tissues whether you realize it or not. I certainly didn’t. It wasn’t until late 2020 that I started to make sense of what happened to me.

What Happened to Me

Earlier, I mentioned that I exhibited symptoms of depression back in my teenage years. But my trauma goes back even farther, as I discovered when I went through an intense trauma therapy called Eye Movement Desensitization and Reprocessing (EMDR). This strange therapy, which is half neuroscience and half magic, helped me to access memories of childhood trauma that I had repressed for decades.

I’m not yet ready to talk openly about this trauma. For now, I’ll just mention that it involved a teacher who was also a family friend. This is relevant to our discussion about trauma, as you’ll see in a moment.

I’ve written at length about how I left my qigong teacher of 17 years over a sexual abuse scandal perpetrated by one of his certified instructors. I even talked about the death threats I received after blowing the whistle on the scandal. But what I’ve never mentioned — because I wasn’t yet aware of it — was how the scandal triggered my own childhood trauma. To leave your teacher of 17 years, who had formerly been your hero, and then to be attacked and libeled by him afterward — this might traumatize anyone. In my case, it was even worse because it triggered something from my childhood, something that also involved a male teacher and betrayal and abuse.

Qigong managed my trauma quite well for decades. In fact, it worked so well that I didn’t even know I was dealing with childhood trauma. Even after I left my teacher, I was okay for a few years. During that time, I successfully navigated the stress of a divorce, the closing of my qigong studio, the death of my grandmother, and a back injury. Yay for qigong!

Then the pandemic hit, and it turned out to be the straw that broke my nervous system’s back.

Getting Help

One day, as I was sitting in meditation, I had a sudden “knowing”. I find it impossible to describe the experience, but I said these words aloud to myself afterward: “We’re going to have to look at it someday.”

I realized that I needed help. I knew a little about trauma by this point in time, so I started looking for trauma-informed therapists. I tried several different therapies and therapists with varying degrees of success. Eventually, I was “diagnosed” with CPTSD.

I put that word in quotation marks because, unfortunately, CPTSD is still not an official diagnosis in the United States. In other words, mental health professionals still have no choice but to diagnose me with depression and/or anxiety because CPTSD is not yet an option. Nevertheless, one of my therapists made it clear that I had all the symptoms and signs of CPTSD.

In his book, Dr. van der Kolk talks about how he and his colleagues advocated for the inclusion of something called Developmental Trauma Disorder (DTD) in the Diagnostic and Statistical Manual of Mental Disorders (DSM-V) back in 2011. The American Psychiatric Association (APA) rejected his request, citing “no known evidence” as their reason. But van der Kok had provided considerable evidence even as far back as 2011. Today, Dr. van der Kolk and his colleagues have amassed a large body of evidence that, unfortunately, still has not been accepted by the APA.

However, the International Classification of Diseases, version 11 (ICD-11) published in 2018 does recognize CPTSD as a mental health disorder. Ahem, so I guess there’s evidence after all!

What’s in a Diagnosis?

Mental health diagnoses are tricky and ever-changing. For example, Post-Traumatic Stress Disorder (PTSD) wasn’t officially added to the DSM until 1980. But the problem had existed long before.

Everyone has heard the term “shell shocked”. This term was first adopted after WW1. Originally, doctors thought that there had been some damage to the brain that caused soldiers to experience insomnia, amnesia, headaches, dizziness, tremors, and noise hypersensitivity. Some of these poor men were branded as weak and even executed for military cowardice.

Today, we know that they were not cowards, nor were their brains damaged. Or rather, their brains were damaged, but not by the force of the artillery. Rather, the central nervous system, which includes the brain, was damaged by the experience of the war.

DTD and CPTSD are not yet official diagnoses in the U.S., but they will be one day, just like PTSD. The American Psychiatric Association can only resist for so long. I predict that the success of Dr. van der Kolk’s book will force them to take another look at trauma and include new diagnoses in the next edition of the DSM.

At that point, will my decades-old diagnosis shift from Major Depressive Disorder (MDD) to something like CPTSD or DTD? Who knows. In the end, a diagnosis is only a label. What really matters is what we do to heal.

What Can We Do to Heal?

I decided to tell a bit of my trauma story in this post for one main reason: Because I hope it will help some of you to acknowledge your own trauma.

Don’t trivialize your trauma the way I did. In fact, trivializing trauma is a symptom of trauma! So if your first reaction is to dismiss what happened to you, then it probably means you need to take a closer look at it.

With the tips and resources below, you will be well prepared to heal your own trauma. Be warned, however, that you might feel resistance when digging in to your trauma. Believe me, I get it! But if you’re ready to do the work, then the resources below will help!

Books to Read:

Here are a few books that I think are worth reading. If you suspect that you’re dealing with trapped trauma, or if you know someone who might be dealing with it, then knowledge is power. These books will give you a crash course into the topic of trapped trauma.

• The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D.
• Waking the Tiger: Healing Trauma by Peter A. Levine
• Trauma: The Invisible Epidemic: How Trauma Works and How We Can Heal From It by Paul Conti M.D.
• What Happened to You?: Conversations on Trauma, Resilience, and Healing by Oprah Winfrey and Bruce D. Perry, M.D., Ph.D
• Radical Acceptance: Awakening the Love That Heals Fear and Shame by Tara Brach

What I find fascinating is that virtually all of the books I’ve read on trauma mention qigong as a therapy. They don’t just mention tai chi, meditation, or yoga – but qigong specifically. This is great news for us!

Therapies to Explore:

Here are some of the therapies that I have personally tried. Of these, I found that Internal Family Systems worked the best for me. Your experience might be different. If you choose to try EMDR, make sure to do it with a skilled professional. Whatever you do, DO NOT try to do it on your own. You’ve been warned!

• Internal Family Systems Therapy
• Somatic Experiencing
• EMDR
• Yoga
• Qigong (see below)

If You’re in Crisis Right Now

If you know my story, then you know that I almost killed myself in my 20s. Back then, I had no clue about suicide prevention. I was lucky to survive.

The US National Suicide Prevention Lifeline saves lives. They are amazingly helpful if you need to talk. Call this number immediately: (800) 273-8255.

If you don’t feel like calling, then click here and look for the LIVE CHAT button. It’s available 24 hours per day, 7 days per week, in both English and Spanish.

Or if you’re outside of the US, then please click here for a list of international hotlines.

13 Tips for Healing Trauma with Qigong:

Qigong heals trauma, but there are things we can do to make it more efficient. This is an area that I am actively studying, but below are my findings so far. I will remind you that I am not a licensed psychologist nor a psychiatrist. However, I am an expert in qigong.

If you are new to qigong, or new to my style of qigong, then some of these tips may not make sense. That’s okay. There’s enough here for you to play with no matter what.

Here are my tips, in no particular order:

Tip #1: Try the Flowing Zen 5-Phase Routine, especially if you’ve been unsuccessful in treating your trapped trauma with qigong. You can learn it in my book. This routine is a game-changer for many people, even if they’ve been doing qigong for decades. The entire routine only takes 10-15 minutes and it is an easy way to implement the most important qigong secrets into your daily practice.

Tip #2: Look around in all directions (up and down too) immediately before your qigong session. Move the head and eyes slowly, as if scanning for danger. You are gently telling your nervous system that you are safe and that there are no predators nearby. This also works for yoga, tai chi, and sitting meditation.

Tip #3: Use the qigong exercise called Shaking the Tree to help you relax before your session. If you don’t know this exercise, then you can learn it for free here. This exercise anchors the Monkey Mind into a physical movement and gives it a way to release stored tension. Try the exercise by itself for 2 minutes and you’ll feel the difference. Then incorporate the same technique into the beginning of your qigong session.

Tip #4: Use pandiculation. When you wake up in the morning or after a good nap and then stretch randomly and yawn – that’s pandiculation. Try using artificial pandiculation before a qigong session. Just pretend you’re waking up from the world’s best summer nap and then stretch and move spontaneously for 10-15 seconds.

Tip #5: Try to actively yawn. This goes hand-in-hand with pandiculation, and they complement each other. You can stimulate a yawn by opening your mouth as wide as you can and then trying to say the letter “R” 3-4 times. Keep your mouth wide open as you do this. In a few seconds, you should feel the urge to yawn. Encourage that yawn! This will stimulate your parasympathetic nervous system (rest and restore), which will calm you down before even doing any qigong!

Tip #6: Keep the eyes open or half-open for most of your qigong session. Closing the eyes may tense up the nervous system because it can make you feel vulnerable. If you are practicing in a public place like a park, then this is even more important.

Tip #7: Choose qigong exercises with vocalizations, like Punching with Wide Eyes, One Finger Zen, or the 18 Arhats. If you don’t know any of these, then you can add a gentle sighing sound (e.g. “ahhhhh) to any of the techniques that you know. Use this vocalization on half or all of the exhalations. Or you can use techniques from other schools of qigong that have vocalizations.

Tip #8: Use Five Animal Play 1-2 times per week with full privacy. If you don’t know Five Animal Play yet, just use Flowing Breeze Swaying Willow, but try to encourage spontaneous vocalizations. Privacy is key here. If you inhibit yourself for fear of being heard by your spouse or your neighbors, it won’t work as well.

Tip #9: Check your jaw tension throughout your session. Get in the habit of releasing that tension whenever it creeps back in (which it will). Wiggle your jaw in all directions, and also loosen your tongue. Doing this will relax your vagus nerve, which in turn will help to unwind your nervous system.

Tip #10: Close at the mingmen vital point instead of dantian at the end of the session. Or you can consolidate at dantian first, then finish with mingmen. If you don’t know how to do this, then use Guideline #3 here.

Tip #11: Before and/or during your session, talk gently to yourself as if talking to a child. Say something like, “Don’t worry kiddo, you are safe now,” or “It’s going to be okay.” Choose words that you yourself might use to console a child who just went through a traumatic experience. Or if you can’t imagine a child, then imagine how you would talk to an animal that was recently frightened. You don’t need to speak out loud, but you certainly can.

Tip #12: Use One Finger Zen before and after a session, or on its own. You can learn how to do this here. The idea is to bring your awareness into your body and, if you have some qigong skill, into your energy flow. Try to feel the qi in your index finger as you walk around before and after your session.

Tip #13: Start with the Closing Sequence and focus on the sensations of the self-massage. Normally, we close our session like this, but we can also use it as an opening sequence. The somatic nature of the self-massage helps to bring us out of our heads and into our bodies. After doing the Closing Sequence, begin the 5-Phase Routine as normal (ending with the Closing Sequence again in Phase 5).

…

Try some of these tips and let me know how it goes. Did you find one of them particularly helpful? Your feedback will help me to further develop my theories about qigong and trauma.

I’ve touched on many important trauma-related subjects in this post. I mean, each of the subheadings could be a separate blog post on its own! Rest assured that this is just the beginning of our trauma conversation. Expect more blog posts diving deeper into the topic of trauma and qigong.

And please remember that I am not a doctor or a therapist. This article is for informational purposes only, and nothing is meant to be used as professional or medical advice. Be well and take care of yourself!

From the heart,
Sifu Anthony

The post How to Heal Trapped Trauma with Qigong appeared first on Flowing Zen.