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.

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.

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.

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.

In this edition of Ask Sifu Anthony, you’ll find questions about strength training, the importance of energy circulation, online learning, Scholar’s Qigong, the karate kiai, and more…

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: Julie

When pairing some strength training with Qigong, is it better end with Qigong, or start with it? My strength training consists of about 15-20m of core exercises daily: sit-ups, planks, pushups, lunges, light weight lifting for arm workout, and exercise ball for core. Do we want to get our energy flowing through Qigong first before strength, or do we want to finish with balancing our energy and flexibility for the rest of the day?

Hi Julie. It’s a good question! If you are only doing the 5-Phase Routine once per day, then I think it’s best to start with it. Here’s why.

Strength training revs up the nervous system. This is necessary when lifting weights, and also beneficial. Healthy stress like this is good for the body as long as it is not overdone.

If you do your qigong session immediately after a strength session, then the qigong will help to relax your nervous system. But the question is: how much? In my experience, because of the nature of strength training, you will probably only return your baseline.

In other words, qigong after strength training will just bring you back to where you were immediately before starting the strength training.

This isn’t a terrible thing, but if this is your only qigong session of the day, then you’ve missed your opportunity to relax PAST your baseline.

Let’s say you do your strength training in the morning. Your nervous system revs up, your heart rate goes up, cortisol is released, and you sweat a little. Good! Exercise like this is healthy!

At the end of the session, if you want to do the 2-Minute Drill to help settle down, great. That’s a nice way to close your strength session.

But now let’s say you do a qigong session later in the day. Your nervous system has already had time to return to its baseline. So when you begin your qigong session, that’s where you start. By the end of your 5-Phase session, you bring your nervous system BELOW your baseline. This is a good thing!

Just like we want to bring stress to our nervous system with things like strength training and cardio, we also want to de-stress our nervous system with things like qigong and meditation. Together, this creates a yin-yang balance.

Internal training is what’s often missing in the West. Everyone knows that they should exercise their body, but few know that they should exercise their mind and their energy too. Of course, this is gradually changing otherwise no one would be reading this blog, but we are still in the minority.

Since we do so little internal training in general, I think it’s important to get the most out of whatever we do. For many people, this means doing qigong first thing, before any strength training. If that’s not possible, then wait at least a few hours after doing strength training and give your nervous system time to settle down. Or practice more!

 Question 2: Nancy

I want to begin to learn Qigong, after a period on inactivity. Can I begin by reading your book and trying to adapt or would you recommend taking classes?

Hi Nancy. I’m so glad that you’re ready to learn qigong. You’re in the right place for that, and you’re about to start an amazing journey!

Yes, my book is perfect for you. Not only will it teach you everything you need to know about qigong, it also comes with bonus videos that will teach you the fundamentals. You’ll even learn the 5-Phase Routine, which is the cornerstone of my healing method!

Taking a class is also good, but it’s not easy to find a good one. People all over the world take my online classes precisely because they couldn’t find a local teacher, or they felt something was missing from the local classes.

My book will solve the problem for you. It will save you time, energy, and money. By the time you finish my book, you will know exactly what matters when practicing qigong, and also what does not. With this knowledge, you will be better able to navigate the often confusing world of qigong.

Question 3: Subharaj

After practising Qigong for a few months I start to feel more thirsty, my heart rate stays elevated, I have difficulty sleeping although there are positive effects too like sensitivity in teeth gone much better immunity, more flexible body, reduced stress etc. Any reason why?

Hi Subharaj. From your submission, I know that you haven’t yet learned the 5-Phase Routine. I ask this question because not all styles of qigong are the same.

It sounds like you are getting some benefits from the style of qigong that you are practicing, but it also sounds like something is missing. This is very common. Many students feel that something is missing from their qigong or tai chi practice.

The solution is to learn and practice the 5-Phase Routine. If you read my Q&As, you’ll find that I recommend the same thing as the solution to many problems. That’s because it really IS the solution for most cases.

The 5-Phase Routine is the host holistic and powerful qigong routine I’ve ever encountered. It is intelligently designed and helps with an incredibly wide range of different issues. Interestingly, it’s also the fix for people who have deviated with other styles of qigong.

If I had to guess why you are feeling thirsty and having trouble sleeping, it’s because you are not circulating your energy sufficiently. Once you learn to circulate your qi, especially with a technique called Flowing Breeze Swaying Willow, you should start to feel better. You can learn this technique in my book.

Question 4: Henrik

Hallo Henrik. I think this is an important question. In my book, I spoke briefly about Scholarly Qigong (aka Confucian Qigong). I think that this is a perfect example of the growing need for this kind of qigong.

Since you already practice Flowing Zen Qigong, the solution is simple. First of all, the 5-Phase Routine, practiced regularly, will improve your shen. Improving your shen will improve your concentration. Here’s a snippet from my book about shen:

Shen, the last of the 3 Treasures, is typically translated as “spirit”. This word has so many meanings that we need to dig deeper in order to make sense of it. In Chinese, the character can mean “demigod”, “deity”, or “spirit”. For our purposes, it’s best to think of the modern “mind, body, spirit” trope. In this comparison, shen is analogous to spirit.

Question 5: Spencer

Question 6: Cathy

If you had to choose, which 3 qigong exercises would you say are best to help the body heal itself, promote flow of qi, and maintain a good immune system?

Hi Cathy. If I could only choose 3 techniques, then it would be these:

1. Entering Zen
2. Lifting The Sky
3. Flowing Breeze Swaying Willow

That was a trick answer. Do you see what I did there?

For those who are new here, Entering Zen is in Phase 1 of the 5-Phase Routine. Lifting The Sky is a famous and holistic dynamic qigong exercise. And Flowing Breeze Swaying Willow is a rare, formless qigong technique that circulates the qi freely through the meridians.

The reason my answer is tricky is because it’s probably not what you were expecting. I’ve been asked this question hundreds of times over the years. Students are usually expecting me to prescribe exercises that fit into Phase 2 of the 5-Phase Routine.

They want me to say:

• Do X exercise 36 times to clear your Liver Qi Stagnation,
• then do Y exercise 18 times to strengthen the Wei Qi,
• and then do Z exercise 72 times to cultivate Yuan Qi.

This XYZ approach just doesn’t work as well as my approach. And this should come as no surprise. If you only focus on 1 out of the 5 Phases, then you will only get 20% of the benefits! All 5 Phases matter!

You limited me to 3 techniques, so I chose one technique for each of the 3 most important Phases. But 5 would obviously be better. If you had given me 5 choices, then I would have answered like this:

1. Entering Zen
2. Lifting The Sky (or a favorite qigong exercise).
3. Flowing Breeze Swaying Willow
4. Flowing Stillness
5. The Closing Sequence

My point is that the true answer to your question won’t be found in Phase 2 (i.e. the dynamic exercises) UNLESS you’re paying equal attention to the other 4 Phases.

Once you’ve taken care of the other 4 Phases, I recommend that you choose 1-6 favorites per session for Phase 2. Choose exercises that you love and that make you feel good. Do them in any order, but experiment to see what works best for you. This article will talk in depth about how to choose exercises.

Work those favorites into the 5-Phase Routine, and then practice at least once per day for 15-20 minutes. If you want to increase the healing power of the routine, then do it twice per day, once in the morning and then again in the afternoon or at night. Increasing the dosage like this will dramatically increase the healing power of qigong.

And don’t forget all the tips and tricks from Chapter 7 of my book: Getting Remarkable Results with Qigong. Tips like keeping a Qi Diary, using the 2-Minute Drill for willpower, following the 3 Golden Rules, and “Learning 100 Forgetting 75” can really make a difference with both the quality and consistency of your practice.

(If you don’t already have my book, then — wait, you don’t have my book? Why not!?!? People really like it! Go get it right now, silly!)

From the heart,
Sifu Anthony

The post [April 2022] Ask Sifu Anthony (Part 2) appeared first on Flowing Zen.

Some qigong teachers demand that you practice 2 hours every day. I have never been one of those teachers. That’s because I didn’t do it that way, and I always try to practice what I teach.

I also know from my own experience that this kind of advice doesn’t work. The success rate for this method is ridiculously low, probably around 2-3%.

If only a tiny percentage of your students are able to implement your advice, then something is wrong.

The truth is that practicing 2 hours a day is outrageously hard, even if you are desperate for healing.

And yet…and yet…

Sometimes, you really DO need to practice for 2 hours per day. Qigong is medicine. As with all medicine, the dosage matters.

When deep healing is required, a higher dose of qigong is also required.

15 Minutes Per Day

Typically, I encourage my students to practice for ~15 minutes per session. From there, I encourage them to do ~15 minutes twice per day, once in the morning, and then again in the afternoon or evening. So that’s a total of ~30 minutes per day.

Some students stick with 15 minutes once a day and get good results. When you do 15 minutes every day religiously, and when you follow the 5-Phase Routine, you get tremendous bang for your buck.

Nevertheless, I can confidently say that even this — just 15 minutes once per day — is hard. With the right method you can do it, but don’t expect it to be easy.

The method that I use is called the 2-Minute Method. In short, instead of demanding that you immediately start practicing for 15 minutes every day (and shaming you if you don’t), I encourage you to start with 2 minutes per day.

Or if you fall off the horse and stop practicing qigong, then the way to get back up by doing 2 minutes a day. Same method.

If you can do 2 minutes a day, then you can eventually do 15 minutes per day.

And here’s the next part of that equation: If you can do 15 minutes per day, then you can do 2 hours.

Ancient vs. Modern Settings

Let’s back up a bit. Why is it so damn hard to do 15 minutes per day, let alone 2 hours per day? What’s up with that?

Here’s some perspective for you. The modern concept of a qigong school did not exist for most of the history of this art. There were 4 main settings for learning and practicing qigong in the past:

1. A temple environment (like Shaolin or Wudang)
2. The master’s house
3. A military environment
4. An appointment with a Chinese physician

Notice that all 4 of these environments came with built-in discipline:

• If you were in a Buddhist or Taoist temple, then you would have had a rigid schedule as well as community accountability.
• If you were learning at the master’s house, then it would have been a daily affair and you would have been constantly under his or her watchful eye.
• If you were in the military, then you would have learned and practiced qigong under strict military discipline.
• If your Chinese physician prescribed qigong, then you would likely have learned it 1-on-1 and perhaps even seen them daily.

In other words, most qigong practice happened in a totally different setting back then. They certainly weren’t dealing with getting kids ready for school, making coffee before work, running out for groceries, or fixing the damn WiFi router (again!).

The closest comparison we have in the 21st century is a healing retreat. For example, at my qigong retreat in Costa Rica, where we do 4-6 hours of qigong per day, students never struggle with discipline. They easily put in the time.

I’m not making excuses for you or for myself. There ARE ways to become a disciplined practitioner of qigong in the modern era. But beating yourself up because you lack willpower is not one of them.

The Bamboo Stick

In the 4 traditional environments above, teachers would often use a bamboo stick to manually adjust students and even whack them when they made mistakes. I’ve never done this, not just because it’s illegal (can you imagine the lawsuits?) but also because I’m a modern educator and I don’t subscribe to this kind of outdated pedagogy.

I will never hit you with a bamboo stick. So why are you hitting yourself with a figurative stick? Why would you expect something like that to work? There are other ways to get yourself to practice more — ways that actually work.

When 2 Hours is Critical

Recently, I received an email from a longtime student who is facing a serious health crisis. He’s an older gentleman, but not too old. He told me, bluntly, that he’s not ready to die.

In a situation like this, 15 minutes twice per day is a good start, but it’s probably not enough. We need to increase the dosage. A lot.

I encouraged him to work up to 2 hours per day. This includes his tai chi practice, as well as his sitting meditation practice (which he learned elsewhere).

Humans can do incredible things when faced with their own mortality. But not always. Often, students will simply give up hope. Or they will beat themselves up with a figurative bamboo stick.

This particular student does not have time to waste. There’s no time for self-deprecation. There’s no time for despair. And there’s no time to use ineffective methods for increasing his qigong dosage.

Let’s focus on what really works.

How to Increase Your Dosage

I made the decision years ago not to berate my students for not practicing more. I not even chastise them if they struggled to do 15 minutes. Instead, I would use modern teaching methods, positive reinforcement, and most importantly, leading by example.

If you know my story, you know that I struggled to practice even while desperately needing qigong to heal my depression. It was during my struggle that I discovered what I now call the 2-Minute Method.

Today, instead of telling students to practice 2 hours per day, I tell them to start with 2 minutes a day. The 2-minute session acts as a placeholder for a future 15-minute session. Later, once you are doing a solid 15 minutes per day, you can repeat the process by adding a 2-minute session to the opposite end of the day. This then becomes a placeholder for your 2nd session.

In other words, the progression looks something like this:

1. 2 minutes once per day
2. 15 minutes 2-3 times per week, replacing those 2 minute sessions (while maintaining 2 minutes on the other days)
3. 15 minutes once per day
4. 15 minutes once per day + 2 minutes once per day in a new time slot
5. 15 minutes twice per day

This progression follows the ancient Chinese concept of jiànjìn (漸進) , which translates to “gradual progress” or “step-by-step progression”.

But that’s still only 30 minutes a day. So how do we increase to 2 hours?

More Quantity, Same Quality

I always encourage students to use high-quality sessions, and that advice hasn’t changed. For beginners, it’s much, much easier to keep the quality high during a 15-minute session than during a 1-hour session. It’s easier to concentrate and focus for 15 minutes, whether it’s qigong or some other kind of work.

Keeping the quality high like this ensures that we are actually doing qigong and not just waving our arms gently in the air. In my school, this means entering into a meditative state, using qigong exercises as moving meditation, generating an energy flow, letting the qi flow freely, consolidating the qi at dantian, etc. We call all of this the 5-Phase Routine.

Once the quality is high, once you have a feel for it — then you can start to increase the quantity too. The trick is to progress gradually.

If you gradually increase the time of your practice sessions, you will be able to keep the quality high. It’s no different than gradually increasing the amount of weight that you are lifting. In this case, it’s your concentration that will get stronger rather than your muscles.

How to Gradually Increase

So here’s how it would look if you were to gradually increase your quantity. Let’s start with the original formula:

• Stage 1: 2 minutes once per day
• Stage 2: 15 minutes once per day (in the same time slot)
• Stage 3: 15 minutes once per day + 2 minutes once per day (in a new time slot)
• Stage 4: 15 minutes twice per day

Let’s assume that you’ve made it to stage 4 and you already have a morning and evening session. Now let’s just continue:

• Stage 5: 20 minutes in the morning + 15 minutes in the evening
• Stage 6: 20 minutes twice per day
• Stage 7: 30 minutes in the morning + 20 minutes in the evening
• Stage 8: 30 minutes twice per day

I encourage you to lengthen only 1 session at a time. This way, you can be sure that you’re keeping the quality high because you still have a shorter session to compare it to.

If you are in a rush because of a healing crisis like the student I mentioned above, then you can move more quickly through the stages. But I don’t recommend that you skip ahead.

40-Minutes 2x Per Day

Once you work up to about 40-minutes 2x per day (i.e. 1 hour and 20 minutes total), you will have some decisions to make. But first, congrats!The truth is that 40 minutes twice per day is incredibly powerful medicine if you stay consistent. Great work!

But some people might still need more. I have been one of those people myself. So if you want to get up to 2 hours per day, then you can do one of the following:

1. Add a 3rd session, using the gradual progress method from above.
2. Add a similar art, like yoga or tai chi
3. Add sitting meditation
4. Use walking meditation

Adding a 3rd, high-quality session can be hard for many people. If you can do it, more power to you. But if you can’t because of work or kids or both, then try one of the other options.

If all else fails, do 30 minutes of walking meditation each day. Walking is medicine on its own and it’s a perfect complement to qigong. You can make it even more healing by walking in nature, and by adding One Finger Zen.

If you have an existing yoga or tai chi practice, or if you want to dust one of these off, then great. Use that as your 3rd session. It can go immediately before or after one of your existing qigong sessions.

If you have an existing or rusty sitting meditation practice, then add that somewhere. This will greatly magnify the power of your 2 qigong sessions.

Of course, you can also gradually increase the duration of each qigong session until they are 1 hour each. But many students find it hard to keep the quality high for 1-hour sessions.

Example Routines

If you’re a student of mine, then you’re probably wondering — but how do we do a longer session? Below are some examples, with the rough number of minutes listed.

If you’re not a student of mine…then what are you waiting for? You can go learn the 5-Phase Routine for free here.

Example 1 (40 minutes)

• Entering Zen (2.5)
• 2 favorite qigong exercises (5)
• FBSW (5)
• 2 more favorites (5)
• FBSW (5)
• 2 more favorites (5)
• FBSW (5)
• Stillness (5)
• Closing (2.5)

Example 2 (40 Minutes)

• Entering Zen (2.5)
• Favorite dynamic qigong exercise #1 (3.3)
• Favorite dynamic qigong exercise #2 (3.3)
• Favorite dynamic qigong exercise #3 (3.3)
• FBSW (5)
• Hugging the Tree (10)
• FBSW (5)
• Stillness (5)
• Closing (2.5)

Example 3 (40 minutes)

• Entering Zen (2.5)
• Favorite dynamic qigong exercise #1 (2.5)
• Favorite dynamic qigong exercise #2 (2.5)
• FBSW (5)
• Favorite dynamic qigong exercise #3 (2.5)
• Favorite dynamic qigong exercise #4 (2.5)
• FBSW (5)
• 1% Forgiveness (5)
• FBSW or Five Animal Play (5)
• Stillness (5)
• Closing (2.5)

Example 4 (40 Minutes)

• Entering Zen (2.5)
• Favorite dynamic qigong exercise #1 (2)
• Favorite dynamic qigong exercise #2 (2)
• Favorite dynamic qigong exercise #3 (2)
• FBSW (3)
• Wuji Stance (2)
• Single-Leg Stance (2 minutes total, 1 minute each side)
• Bow-Arrow Stance (2 minutes total, 1 minute each side)
• Hugging the Tree (10)
• FBSW (5)
• Stillness (5)
• Closing (2.5)

These are just examples. And the times are just rough estimates. You don’t need to be timing this stuff down to the minute.

For my active students, if you’d like some longer guided meditations like this, let me know in the comments below. I’m busy with my book at the moment, but I can try to record some longer meditations if you think that they will be useful.

Summing Up

Qigong is enjoyable, makes us feel better immediately, and brings numerous benefits over time. And yet…it’s still hard to practice.

If you want to practice every day, whether that means 15 minutes per day or 2 hours per day, use the 2-Minute Method and gradual progress.

The post Should You Practice Qigong 2 Hours Every Day? appeared first on Flowing Zen.

You’ve fallen in love with the art of qigong and you want to squeeze in some more practice. Good for you! I love it!

Maybe you’ve got some downtime at work (assuming you still commute to work). With the best of intentions you decide to practice in the one place where you have a modicum of privacy: the bathroom.

Is that okay?

I’ll give you my best answer in a moment, but first, let me show you how I typically arrive at answers for questions like this one.

My Process with Qigong

For decades, I’ve worked to demystify the art of qigong, both for my students and my own edification. I try to cut through all the BS so that we can find practical, 21st century solutions with qigong. This no-BS approach has been powerful for me, and it’s an approach that my students appreciate too. I assume that, if you’re reading this, you feel the same way.

I’m not stuck on tradition. When a particular qigong tradition no longer seems applicable to modern life, I abandon it or at least set it aside. I don’t do this lightly, and I take my sweet time before making a decision, but if something isn’t serving us, then I’m not afraid to encourage students to ignore one or more of the many qigong rules that are out there.

Barefoot or Blind

For example, I was taught not to practice qigong barefoot outdoors. For over a decade, I followed this advice blindly. I just didn’t do it. I was a good boy!

Later, after discovering the Minimalist Shoe Movement, I started to rethink the barefoot rule. Around this time, I also learned from a qigong master who told me that practicing barefoot was not only allowed, but desirable!

And so I started to experiment on my own. I began to practice qigong barefoot in the grass, on sand, on concrete, and indoors. By this time, I was pretty sensitive to energy, so I could feel what was happening.

After a few years of this, I decided that it no longer made sense to tell students not to practice qigong barefoot. I just couldn’t find a good reason. If practicing barefoot is somehow bad for my energy, then I couldn’t feel it in the short run nor did I see any negative effects in the long run either. If anything, it was the opposite. I noticed many benefits when I practice qigong barefoot.

And so I wrote a blog post about my experience, and I changed my tune about practicing barefoot, with a few caveats.

That’s how I like to operate. As much as possible, I don’t like to take things on faith. Nor do I want my students to simply do as I say.

Bathroom Experiments

That said, my answer about practicing qigong in a bathroom might surprise some people. Here’s my current opinion: I think it’s a bad idea to practice qigong in a public bathroom.

I was taught not to practice qigong in bathrooms because the energy is “negative”. I remember this idea being strange to me at first. It all seemed so woo-woo to me. But then logic prevailed.

A bathroom, I realized after some thought, is a place specifically designed to deposit our “negative” energy. And we don’t ever deviate from this, except perhaps while camping. We don’t, for example, sometimes feel lazy and just go poop in the corner of the room the way a dog might. (I’m looking at you, Sgt. Pepper!!)

Negative Energy

I used the term “negative energy” above. It’s a commonly used term. But what does it really mean?

Remember that the ancient Chinese didn’t view energy the way we see it today. We know about protons, neutrons, and electrons. They didn’t.

Negative energy has become a ubiquitous phrase in arts like qigong. And maybe the phrase is useful for modern practitioners. But we need to remember that past qigong masters had no words like this. Both words, “negative” and “energy”, come with so many subtle connotations that we hardly even notice them anymore.

Negative, for example, implies bad. It also implies a negative charge, like an ion.

Energy implies electricity, something qigong masters had zero experience with.

Yin and yang

What about yin and yang? Isn’t that the same as positive and negative? I’m glad you asked!

No. It’s not the same. The thing to understand is that yin and yang are relative, not absolute. For example, we might call a woman yin compared to her husband, but when compared to her daughter, she is yang.

Similarly, there’s no such thing as “negative energy” in an absolute sense. What‘s negative to humans is typically positive to other things. Manure is a good example. It’s toxic to horses and humans, but great for gardens! Similarly, CO2 is toxic to humans, but nourishing to plants.

What we should really be saying is that the energy in bathrooms is negative to us humans. In other words, that bathroom energy is not negatively charged like an electron; it’s just toxic to us.

And when we say “energy”, it’s a loose term for anything invisible in a bathroom. Remember that the ancient qigong masters didn’t have the benefit of knowing germ theory (although they got amazingly close!). Bathrooms are full of germs — bacteria, viruses, and even that pesky coronavirus.

Public bathrooms are even worse. At least your bathroom at home is filled with YOUR germs, right? But what about the bathroom at work?

Here’s what clinched it for me: If I dropped a piece of chocolate on the floor of a public bathroom, would I pick it up and pop it into my mouth saying, “5 second rule”? Hell no. I love chocolate but not that much! Even before the age of COVID, there is no way I would eat something off the floor of public bathroom.

In the age of COVID, I think the argument is even stronger. We know now that the coronavirus can linger in the air, especially indoors in places with poor ventilation. So practicing in a bathroom is definitely risky.

My 82 Square Foot Home

For those who don’t know me, I live in a fancy campervan. After my divorce, I sold everything, embraced minimalist living, and bought an RV. This setup works for me because it enables me to spend a lot of time in nature, like in the picture above, where I parked in Sedona for a week. (If you want to follow my adventures, I post them on my Instagram account.)

I mention this because my campervan is about 82 square feet total, including the bathroom. In other words, my “house” is smaller than many modern bathrooms. Hell, it’s smaller than many closets!

Does the negative energy of the bathroom seep into my living space?

I’ve thought about this a lot since I moved into my campervan. My conclusion is that if negative energy from the bathroom is affecting me, I can’t tell. But there are a few things to keep in mind:

1. It’s not a public bathroom. I’m the only one who uses it.
2. I can keep it as clean as I like.
3. The ventilation in the van is amazingly good.
4. I don’t practice qigong in the bathroom. Not that I could. It’s smaller than you can possibly imagine.

I do practice qigong inside the van when it’s raining, like it is right now this morning in Florida. But the energy in the campervan is so immersed in nature that it always feels good in here. I have windows on 4 sides, plus a ceiling fan with a skylight. It’s not camping by any means (I have a toilet, after all), but I really do feel like I am out in nature.

If I were living in an 82 sq/ft apartment with only a few windows and poor ventilation, then it might be a different story. In that case, if my practice space were right near the bathroom, I would work hard to improve the ventilation by adding fans and opening windows while practicing. Or, if that didn’t feel right, I would force myself to practice outside.

Better than Nothing?

A common argument is that it’s better to do qigong in a bathroom than to not do it at all. This is a logical fallacy called a false dilemma. It’s not an either/or situation. There are other options.

Since there are so many other options (see below), it seems clear to me that it is NOT better to do qigong in a bathroom. The risks outweigh the benefits, especially if COVID is here to stay for a while as it seems to be.

For example, if you catch even just the regular flu from practicing qigong in a bathroom, then it’s not worth it. We shouldn’t get sick from qigong. The opposite.

Other Ways to Practice at Work

Okay, so bathrooms are out. What other options are there?

1. Practice One Finger Zen all day, preferably while walking outside.
2. Gratitude is the ultimate “do it anywhere and invisibly” practice. Do it in the car on the way to work.
3. Loving Kindness Meditation once you get the hang of it, can be practiced on coworkers, the barista at Starbucks, and even your boss. Especially your boss.
4. The 2 Minute Drill is perfect. Go outside, even if it’s cold or hot. It’s only 2 minutes.
5. Smile From the Heart is similar to gratitude, and also invisible.

If a coworker happens to see you practicing your 2 minutes of qigong, it’s easily explainable as a way to stretch after sitting. You can even offer for them to join you! You’ll be amazed at how many people will take you up on the offer.

Save the longer qigong routines for later, when you are in a more suitable environment.

Summing Up

Qigong is my life. I think deeply about this and experiment constantly. My opinion, after much consideration, is that practicing qigong in a public bathroom is simply not worth the risk.

Now I’d love to hear from you. What do you think? Have you ever practiced in a bathroom? Will you continue to do so?

From the heart,
Sifu Anthony

The post Qigong in a Bathroom? Yay or Nay? appeared first on Flowing Zen.

Self-care is my thing. I love taking responsibility for my own healing. I’ll involve healers and physicians whenever needed, but what I will never, ever do is outsource my healing 100%.

That’s why I was originally drawn to qigong — because it empowered me to heal myself. And that’s why, all these years later, I’m so passionate about sharing it with others.

But healing is a messy business. I’d love to tell you that practicing qigong will solve all your problems, but I can’t do that. Unlike other qigong teachers out there, I am allergic to BS. Don’t believe the snake oil salesmen who try to tell you that qigong is all you need to cure yourself of anything and everything that ails you.

Don’t get me wrong — qigong is powerful. For me and many of my students, it is THE most powerful tool we’ve encountered, and believe me, we’ve tried everything! But just because qigong is the strongest medicine on the planet doesn’t mean that it is the only medicine you need.

I’m a huge fan of acupuncture, which is one reason I went to acupuncture college. But there are many other awesome therapies out there. To get the healing that you need, you may need to combine your qigong with chiropractic, myofascial release, talk therapy, Reiki, or some other form of healing.

Healing therapies can be pricey though. And in the age of COVID-19, it can also be problematic to visit a therapist.

What if there were a way to boost your healing that could be done from home and cost literally pennies per session?

And what if this method was a perfect compliment to your qigong practice?

Introducing Expressive Writing

I’ve journaled for decades. It’s how I process my thoughts and emotions. I sit down in the morning with a cup of coffee and I journal.

I love Natalie Goldberg’s books and I’ve even taken an online writing course with her. I’ve also used Julia Cameron’s “Morning Pages” method.

But when it comes to healing, nothing compares to Expressive Writing.

When I first learned about Expressive Writing, I dismissed it. The main difference here is that you are required to destroy your writing immediately after finishing.

That’s it? Destroy the entry — either by burning it or deleting it on the computer? Bah. What’s the big deal? It’s not much different than what I’ve been doing for years.

I was dead wrong. The first time I tried Expressive Writing, I was shocked at how powerful it was. And I’m not alone. It turns out that many people have a profound healing release after doing 1-5 sessions of Expressive Writing.

Sound interesting? Then keep reading.

The Science

Before I tell you how to use Expressive Writing, let’s talk about the science.

Currently, there are over 500 research papers on Expressive Writing on PubMed, the national database of research studies.

In other words, Expressive Writing isn’t woo woo; it’s evidence-based healing.

Dr. David Hanscom is an orthopedic complex spinal deformity surgeon and the author of Back in Control: A Surgeon’s Roadmap Out of Chronic Pain. This book is where I originally learned about Expressive Writing. If you are battling chronic pain, especially back pain, then I recommend his book.

Dr. Hanscom uses Expressive Writing with virtually all of his patients, even ones in severe pain who seem to be strong candidates for surgery. In many of these cases, the patients find immediate relief after just a few days of Expressive Writing.

It may seem strange for a spine surgeon to discourage his patients from surgery but that’s exactly what Dr. Hanscom does. Instead, he starts them on a holistic healing program that includes:

• Expressive Writing
• mindfulness meditation
• forgiveness meditation
• gratitude meditation.

Sound familiar? (For those who don’t know my work, I teach all of these techniques in my qigong programs, except for expressive writing.)

How it Works

The truth is that we don’t know exactly how Expressive Writing works. That’s why I call it “magical”. But I have my theories. Here’s what I think:

1. It puts your thoughts where you can see them, thereby giving you much-needed cognitive distance.
2. Destroying the writing is a symbolic gesture that seeps into your subconscious, allowing stuck emotions to start flowing again.
3. Knowing that you will destroy the entry gives you the freedom to write things that, normally, you would not allow yourself to write. This can give you valuable insight into things that are still blocking you on a mental-emotional level.
4. The process of connecting your thoughts with actual physical sensations (more on that soon) helps to create closure, allowing you to let go.

It’s important to remember that we do not need to know HOW something works in order to know THAT it works. This applies to both Eastern and Western therapies.

For example, the mechanism for aspirin was not understood for decades. This didn’t stop doctors from prescribing it because it was clear that, whatever the mechanism, aspirin works.

Expressive Writing — How to Do It

Now let’s dive into the nitty-gritty of practice. Here are my instructions, which I’ve compiled from a few sources, as well as my own experience.

1. Write down your thoughts/emotions. These can positive, negative, or a combination both.
2. Try to write in a meditative state. You can use the 2-Minute Drill before writing to help you get into this state.
3. Don’t worry about spelling or grammar. Just get your pen or fingers moving, and then keep them moving.
4. Remind yourself that you are free to write ANYTHING because you will destroy the entry soon.
5. Connect actual physical sensations with the narrative. In other words, don’t just tell what happened, but how you FELT about what happened.
6. When you’re finished, immediately destroy the entry. If you’re writing on paper, this means using a paper shredder or burning (be safe!). If you’re using a digital device, make sure to empty the trash after you delete it.
7. Destroy immediately means just that. Do NOT spend time ruminating on what you wrote. Don’t even reread what you wrote. The goal is to let go, not hang on!
8. Write once or twice a day for 5 to 15 minutes.
9. If your mood plummets after writing, stop for a few days. Although this is a sign of healing, it can take time to process the emotions. Qigong will help with the processing.
10. Consider this a lifetime practice similar to brushing your teeth. There is no beginning or end point.

Some Tips to Get You Started

I’ve already mentioned that this type of writing is a bit different than your regular journal or diary writing. Somehow, Expressive Writing goes deeper. If you aren’t accustomed to writing about your deep-seated emotional blockages or unhealthy beliefs, then it might help to have some simple prompts to get you started.

Here are some prompts that will help you get your Expressive Writing juices flowing:

• What’s been nagging at you lately?
• If you had to guess which emotion is stuck, what would it be?
• What keeps you up at night?
• What’s something that you’ve never told a single soul?
• What’s the worst thing you’ve ever done?
• In what ways are you too hard on yourself?
• What are you afraid of people finding out about you?
• Who have you not forgiven yet?
• What apology would mean a lot to you?
• What might your pain be trying to tell you?

Pick one of these prompts and then write for 15 minutes. Don’t worry if you end up writing about something different than when you started. Remember — this isn’t a college essay and you’re going to destroy it anyway!

Why It Pairs So Well with Qigong

If you do a few sessions of Expressive Writing, you’ll quickly discover that it’s an emotional process. If you commit to this process, you’ll experience at least one emotional catharsis within a few weeks. According to qigong theory, this kind of emotional catharsis can be HUGE.

Our goal with qigong is the smooth flow of qi through the meridians. When the qi flows smoothly, then we will be happier and healthier.

Stuck emotions block the flow of qi. These blockages can remain in your system for years or even decades.

Here’s a powerful example. I once had a student who had a difficult relationship with his father. Let’s call him Jesse.

Jesse told me that he didn’t shed a tear when his father died, not even at the funeral. Obviously, this is unhealthy. This is an energy blockage.

I did a private session with Jesse and opened some vital points. Because he had never grieved his father’s death, I decided to open some energy points along his Lung Meridian. (In qigong theory, the emotion of grief is associated with the Lung and Large Intestine Meridians.)

When I touched the final energy point in the meridian, Jesse immediately broke into tears. It was as immediate as if I had flipped a light switch.

I mention this because it’s a good example of how emotions can get stuck for years or decades, even if we practice qigong. Jesse was a dedicated qigong practitioner for years before this, but it wasn’t enough to break through. He needed to do a private session with me to open the blockage.

Cheap Medicine

You don’t need to do a private session with me in order to clear your old blockages. And let’s be honest, you probably can’t afford me anyway. (I charge high fees for private sessions because they pull me away from my primary work, which is helping groups of people.)

Instead, try Expressive Writing. But there’s one problem: Your old excuses won’t work here because:

• Expressive Writing is not expensive
• Expressive Writing is not physically challenging
• Expressive Writing doesn’t require a lot of time

To get the best results, I recommend that you combine Expressive Writing with qigong. If you’re already practicing qigong, then simply add Expressive Writing to your daily routine.

If you don’t know qigong – then what are you waiting for? Go get my book, silly. It comes with a free online course and it’s the absolute cheapest way to get started with qigong.

And if you try Expressive Writing, please let me know how it goes. I would love for you to comment below with your experiences. 

From the heart,
Sifu Anthony

The post The Magical Healing Powers of Expressive Writing appeared first on Flowing Zen.

One of the things I love most about qigong is that it’s accessible to everyone.

And I mean EVERYONE. I’ve taught qigong to all kinds of amazing humans. Here are a few examples:

• an army veteran with one arm
• a young attorney with one leg
• a 94-year-old wheelchair-bound grandmother
• a visually impaired teenager
• a 60-something professor with one-sided paralysis after a stroke
• a 40-something mother confined to a bed while battling COVID-19

Teaching them qigong is one thing; what’s more important is the RESULTS.

A lot of exercises, like yoga and pilates, can be adapted to a seated or prone posture. And that’s a good thing that will benefit a lot of people.

But a lot of people get confused with qigong. They think that if they mess up the physical form, they won’t get results.

Nothing could be further from the truth. The physical form is the least important aspect of this amazing healing art.

Can I Practice in a Chair?

For example, students often ask me if they can practice qigong in a chair. What they’re really asking me is if they can get RESULTS while practicing in a chair.

Duh. Of course you can.

You should be adapting the various postures to your own body ANYWAY, chair or no. If you want to get the healing benefits of qigong, then it’s critical to be comfortable.

This approach is the opposite of the typical “no pain, no gain” approach in Western exercise.

With qigong, the motto is: “No pain, no pain!”

I tell my students that they are free to butcher the physical form of the exercises that I teach them. Students need this reminder because we come from a culture that views physicality as paramount.

In qigong, physicality is NOT paramount.

Your breathing, your mindfulness, your ability to relax, your enjoyment of the experience — these things are FAR more important than making your form look picture perfect.

If you have chronic back pain and you force yourself to stand up to do your qigong, and if as a result you’re wincing in pain every 30 seconds — then you won’t be able to relax your body or your mind.

And if you can’t relax your body-mind, then you can’t do qigong. Not REAL qigong at least.

Are You Doing Real Qigong?

By “real” qigong I mean qigong that is practiced as an internal art.

What is an internal art?

With an internal art, the important stuff happens on the inside, not the outside. It’s similar to sitting meditation in the sense that the physical posture is less important than what you do with your mind.

With qigong, we harmonize the mind, the breathing, and the body. If you are in pain, then you won’t be able to harmonize any of these things.

If your mind is always on the form of the exercise, then chances are you’re not going deep enough with qigong. And that means you’re not getting the results that you deserve.

When to Sit

If you cannot stand to do your qigong, then there’s no dilemma. You can and should be doing your qigong from a seated posture. Watch the video below for some tips on how to do that.

But some of you will need to temporarily practice qigong in a chair for other reasons. For example:

• You sprained your ankle
• You are recovering from a serious illness
• You just had surgery
• You are on an airplane
• You are too fatigued to stand
• You have acute back pain

In the above examples, doing your qigong in a chair or a seated posture will speed up the healing process.

But I Want to Stand!

Unfortunately, I often see another problem with my students: Intractable stubbornness.

If you’re determined to stand as soon as possible after your injury or surgery or whatever is blocking you — great! Now take that enthusiasm, bottle it, and save it for the coming weeks!

Re-injury is the enemy.

If you stand too soon, if you use a “no pain, no gain” approach, then you’re likely to hurt yourself and delay the healing. In some cases, I’ve seen students who had to go back in for surgery because they ripped their stitches or staples.

Here’s a better alternative: Stand for some of the session.

If you know the 5-Phase Routine, then try standing for Phase 3. Sit for all of the other phases.

Or if you are ambitious, stand for both Phase 2 and Phase 3.

My Tips:

Watch the video below for some tips and instruction on using a chair.

Here are the tips that I mention in the video:

• Experiment with different chairs
• Try chairs with different heights or try a cushion
• Use chairs without armrests if possible
• Try a stool
• Don’t lean back in the chair
• Keep your feet flat on the ground if possible.
• If you know the 5-Phase Routine, and if you are able to, stand up for Phase 3.

Got questions? Post them in the comments below.

From the heart,
Sifu Anthony

The post My Tips for Practicing Qigong in a Chair (plus a video) appeared first on Flowing Zen.