Why Practice Qi Gong

Recently a friend asked me why do I practice Qi Gong?

I had been exposed to QI Gong on meditation retreats and guitar seminars.  While I liked the affects, I did not practice on my own until I was injured.  A nasty case of tendinitis in my left wrist had me stop playing guitar.  After little progress with Western Medicine I received an acupuncture treatment which had an immediate effect.  Of course the nature of tendinitis and inflammation meant I had to have repeated treatments.  One day I noticed that my acupuncturist Dr. Nianzu Li, also taught Qi Gong.

After the treatment I asked him if there was an exercise which would help my condition. He showed me “Opening the Energy Gates” which I practiced daily until my next visit to his office. I showed him the exercise and he commented that I was doing good.  He then shared a secret with me, if I practiced Qi Gong, I’d probably not need to see him for acupuncture.  I signed up for his next class. 

That was over twelve years ago.  I have learned many forms in this time, relishing in the calm and energy that the practice of Qi Gong delivers.  I developed a daily practice. When Master Li offered a teacher training program I joined with my wife.  Our practice and learning accelerated and I continue to reap the rewards of daily practice.  When we began teaching our own class, I was happy as others embraced Qi Gong for the first time and many have continued their studies.

Last year I had an opportunity to present Qi Gong during a week long residential Guitar Seminar.  What would best serve the guitarists on the course?  I settled upon the Daoist 12 Postures form.  One of the intentions in this form is to release the spine, known as the Heavenly Pillar in Mandarin.  Several of the participants told me how this helped them release their own issues arriving from poor use of their bodies. The various postures are simple, yet powerful and allow the shoulders, arms, elbows, wrist and hands to release the various tensions related to the demands of playing an instrument.  These exercises are great pre-instrument practice warm ups and can be done anywhere at anytime.  Even back stage prior to performing. 

My wife & I will be offering the Daoist 12 Postures for the first time in a class offered by the Takoma Park Recreation Department.  While Qi Gong is great for musicians, the benefits of stimulating our energy flow is great for all.  We’ve had students from the age of 15 to 78.  Join us.

Every Day Qi Gong

Our next class begins at the Takoma Park Community Center on September 30th.  With the busy stressful lives many of us lead today there is even more reason to cultivate our health. We are calling this class Every Day Qi Gong and it is culled from our studies over the past 15 years.  Qi means energy and Gong translates as work or cultivation.  The movements presented will be simple to learn yet extremely powerful in stimulating our energy systems. There is always something special about practicing in a group.  The collective energy supports and guides us deeper than we can go as individuals. 

The heath benefits of Qi Gong have been known in China for thousands of years.  Over the past 40 years,  Western science has been studying and documenting the beneficial aspects of these simple stimulative movements.  In July of 2015, the American Journal of Preventive Medicine  reviewed nine studies of Tai Chi (the most popular and well known form of Qi Gong in America) and found those that practice regularly “appear to have a protective effect against age-related cognitive decline.”  Coupled with the physical benefits of Qi Gong practice, we have access to a complete system for gently caring for our total body and mind.

     Physical benefits go beyond the strengthening of muscles and balance. Qi Gong exercises open the Six Gates—the shoulder, elbow, wrist, hip, knee, and ankle. According to Chinese medicine, the major joints are the gateways of qi for our complex human system, encouraging the smooth flow of energy and blood throughout the body. Qi is the determining factor in health; each organ and each area of the body depend on a regular, vigorous stream of qi to function properly. Qi is the motive force for blood. Qi is both energy and information for every cell.

  When joints are stiff or frozen, the gates “close,” impeding qi flow both near and far from the joint.  Rather than view the problem of tight, painful joints as local, isolated, and limited, we need to understand that the effects are wide-ranging and influence the health base of the entire body. Soft, gentle, relaxed movement of joints results in better hydration, opens the joint space, and releases irritating toxins—important factors for alleviating or preventing arthritis.   Qi Gong Exercises are completely adaptable to each individual’s health status, as are all the exercises we teach. 
   
The exercises we will offer in Every Day Qi Gong are simple, easy to recall and have formed the basis for our daily practice.  Choose your health and wellness today.  Please join us, you are worth it!

Use this link to access the class on the Takoma Park Class Registration page .  Let us know if you need assistance in registering.  In the meantime, please be gentle with your good selves.  We look forward to practicing with you once again.

Alexander Reminders Arising Out of Trees

We were learning a new part of a form in Qi Gong class this morning, one where one of the hands moves across the body around the waist and then the alternate hand does this.  Some of us in the class were leaning over, perhaps unaware or perhaps helping the hand doing the movement.  Master Li pointed this out and then I heard the birds.  The trees were so tall in the area we were in and as the birds sang out I spontaneously rose up to hear them better.  As the class went on I let me ears lead me forward and up.  I smiled at yet another reminder from nature about this important aspect of movement delineated by FM Alexander.

As the class progressed the birds continued to remind me to think "up" as I learned these new moves.  To be wide and open, to listen to Master Li's verbal instruction, but to also learn from the graceful way in which he moves.  Unfortunately a recently discovered hernia began to garner my attention and soon I sat out the rest of the class, focusing my energy on this area with hope that it may heal.  As I type I hear the birds singing their nightly lullabies and am again reminded to be forward and up, long and wide.  Be free, be open and sing. Ever grateful for the reminders however they arise.

Photo by Noel Pennington

Releasing the Heavenly Pillar

In the Daoist 12 Posture Qi Gong there is an exercise called Releasing the Heavenly Pillar which is how the Daoist refer to the spine.  This simple exercise was developed in a sitting meditation posture but can also be performed sitting in a chair or standing. This simple exercise to assists the spine in releasing out of the pelvis.  As I was practicing guitar this morning, I paused at one point and did this exercise three times in each direction while wearing my guitar.  Not the ideal situation, but I do what I do.

Later I paused to inhibit my activity and direct my thinking with my current twist on the Alexander Technique Directions I mentioned in yesterdays post.  Playing through a section I was working on, the thought to release the Heavenly Pillar arrived.  As I noticed this thought I also noticed a release in my right arm and hand which was welcomed.

Photo by Sue Clark

Rusty Frames

Needing a topic for this blog tonight, I thought about an exercise on Lateral Thinking developed by Edward de Bono.  Using a list of random words to stimulate thoughts and associations I arrived at "rust" and "frames."  Smiling as I've just returned from teaching a Qi Gong class where the work we do is to stimulate our energy systems.  Prior to the class and afterwards I demonstrated the Alexander Technique Lie Down to two different students with little aches and stiffness in their necks.

All of us put much stress on our physical and mental frames and after decades of less than optimal care we begin to harvest the consequences.  But fortunately with disciplines like AT and Qi Gong  we can unlock the causes and conditions that have led us to where we are in how we use our selves.  Neither of these disciplines are quick fixes but they are effective.  And as Neil Young astutely pointed out years ago Rust Never Sleeps.

Frames reminded me of some improvisations I did years ago that generated a couple scores I recently came across and want to look at again. Now I have an area to begin my next practice session. 

 Photo by Horia Varlane

Change

Change one small part and the whole is changed.  

Guitar Craft Aphorism

I experienced a vivid example of this aphorism as I practiced Qi Gong this morning.  While practicing outside on a cool spring morning, I noticed that my legs were tight.  I began working with the 12 Daoist Postures which do not directly stretch the legs.  After about 10 to 12 minutes of practice I noticed my legs were much freer.  The focus of the 12 postures are to free the spine or Heavenly Column as it is referred to in Mandarin Qi Gong circles.  The postures work directly with the spine and upper torso, but as freedom is found anywhere within the whole, the whole is changed.

Wonderful to have concise words to describe an experience, but even more wonder filled to have the experience.  Keep practicing! 

Photo by Wellcome Images

Learning, Still Learning

Asking myself what assumptions and constraints are inherent in the way I do things yielded some obvious answers as I journaled this morning.  A bit later I was watching a Qi Gong video of Master Li in preparation for class today.  My wife was helping me by writing down some comments of his as I was working with the movements.  Frustration mounted as I worked with the movements.  Then I saw something inherent that I first noticed as a teenager.  Anxiety arising when learning on front of others and I'm struggling.  As this arises it gives way to some aspect of fear.  Left unchecked this will turn to anger, generally directed at another. 

After my practice I added this to my journal and it was a good thing I did.  Early in our practice with Master Li, he began correcting me on a part of the form I thought I knew.  As I watched him I could see what he was doing, but was locking into how I do things.  I paused, and took a few quiet breaths, quieting my mind and seeing the emotion looking to sprout.  Staying with awareness of my emotions I was able to keep following his direction and gradually let go of what I was doing. My mind offered up some excuses, reasons even during this learning process, but by continuing to cultivate my awareness I was able to let these thoughts go as easily as they had arrived. 

Progress, not perfection.

photo by Rosa Menkman

Freedom in the Hands

 


The hands - so important to a guitarist, any instrumentalist; actually to any human being.  I'm just home from a Qi Gong class where tonight my hands came alive more and more as I was able to release my arms and allow my waist to drive there motion.  In some other exercises in Qi Gong I can allow this freedom, and tonight in the form we are studying there they went, just following the laws of physics.

Watching Master Li and following his grace filled movements.  Slowly my energy channels opening and the Qi flowing.  Remembering that how we do one thing is how we do everything.  Now time to apply these hands and these principles to the guitar.  There is a question formulating within me about this, that I think will not arrive without a guitar in hand. 




Photo by Neve in My Mind

Standing on the Earth

In Qi Gong there is a suggestion to stand on the Earth, not on your feet.  You are invited to allow the Earth to support you, to sense your body extending into the Earth like the roots of a tree while also extending up and out from the Earth, blossoming beautifully where you are planted.  As my morning practice moved to the guitar the thought arose to sit on the Earth, not on my buttocks.  Again to sense the support, the rootedness and extension.  To sense and allow the freedom in my arms, hands & fingers to sway like a tree in the wind. 

Since the Earth is always in motion rotating about her axis, than I too remain in motion.  Is my motion free and directed following the principles of the Alexander Technique?  Or am I unaware of my support, unaware of the possibilities available through my musculoskeletal system when right directions are offered to the pyschophysical domain?

My guitar is of the Earth - her wood harvested from trees, her strings and frets mined from ores deep within our planet.  I am of the Earth - carbon, hydrogen, nitrogen and other elements combining and recombining as my needs change.  Since we both are of the Earth, we are one.  But I must work to recognize my unity, work to allow the freedom to sustain this unity.

Our air circulates freely about the Earth.  May I allow my breath to do the same.  Just breathe in, then out, again and again, without any hindrance of anticipation or holding on in fright.  May the breath let go of past errors as easily as the wind goes round or over a mountain.

The Earth is ever changing as am I.  Even when I am not aware of the changes they transform us, over and over and forever.  May I be able to dwell within this impermanence with peace and oneness of mind.  Just sitting on the Earth,  just playing.  Happy to be sitting and happy to be playing.  Dare I nourish the seed of happiness while playing? 

photo by NASA

Let My Fingers Be Free

While practicing the Earthly Circles, a Qi Gong, exercise this morning, the thought arose in me to let my fingers be free.  Just let the fingers flow.  Allow them to follow the path the body has put into motion.  Let the energy move through the fingers from within and to them from the Earth.  Waking up to this exercise I practice most days in a new way I was grateful for this little articulation.  I reflected on our session with Master Li on Tuesday night.

His hands move so beautifully, his whole being actually.  My wife noted that his hands seem to always express his intention and I have to agree.  I have learned particular forms, understand to the underlying principles, but have quite a ways to go to embody the intention as Master Li does.  Establishing free fingers in my Qi Gong exercises will establish free hands.  With time this will be transferred to the guitar, in fact this has been happening in increments over time.  Back to work. 

Photo by D Mallen

How Did That Happen?

After three hours in a recording studio today, my body was a wreck.  Five friendly microphones capturing every nuance of my playing, intended or not.  Good work was done by myself, the engineer and the mics, but my neck was sore and my body cramped.  How did this happen?  I worked with my breath, stretched and even worked a bit with the Alexander Technique directions.  Obviously not enough attention was given to how I used myself.  Understandable.  New situation with a new person and the subtle pressures of recording.

I will continue to learn, apply and move forward.  A walk and some Qi Gong along Sligo Creek began the restoration.  A nap followed by teaching the first session of Sunlight Qi Gong at the Takoma Park Community Center completed the release of unnecessary tension.  The work continues.  I am grateful for the daily disciplines that guide me.  As the aphorism states - we begin again constantly.

Photo by thierry ehrmann

The Energy at the Edge

This morning I had a two hour Qi Gong class with Master Li.  While this is always an energizing experience, some days are even more heavenly.  Today was one of them.  I left there with subtle muscular knots released, joints wide open and my Qi flowing.  A light lunch and nap and then I picked up my guitar.

With my hands still charged and my fingers relaxed I began practicing.  Looking out the window I noticed the trees now have buds.  Marveling at the complexity of the still bare branches and grateful that I am only working with coordinating eight fingers and two thumbs.  Then I saw the tree's energy in a sense, the buds forming along the smaller branches were particularly concentrated at the ends of the branches.  Just like in Qi Gong where we use our minds to move our energy about our systems, but particularly to the ends of the fingers and toes where the various meridians begin and end.  A surge of energy entered my hands as I continued to play, smiling as once again my various disciplines inform one another.

Growth occurs at the edge of plants, animals and people.  Particularly artists grow most at their edge.  Where is your edge?

For those of you local to Takoma Park, Maryland my wife & I will be offering a course on Sunlight Qi Gong beginning April 1st.  More info here 

Photo by Don Komarechka

Cultivate the Energy of My Playing

After warming up this morning I began working on a transition in Forgive Me, a brief section where three different chords are arpegiated and my left hand stumbles.  As I began to work with this I noticed tension in my right arm.  Whenever I use the idea working on transitions, some of the grunge work of playing a musical instrument is about to be undertaken.  The results are elusive, can take quite some time to be heard, and requires good focus. 

Quickly I decided to apply the Alexander Technique principle of inhibition to my work. While practicing in this way, the thought arose "what if I changed the term - transition?"  Has transition become a loaded term for me?  One that has formed a pyscho-physical association, reaction, tendency or learned predisposition.  A habitual pattern of tension arising as I hope to work with and control my fingers, that instead thwarts the very actions I wish to achieve?

What if I thought in terms of energy?  Directed energy to include the Alexandrian principles.  In my study of Qi Gong, the translation from Mandarin that speaks to me is Energy Cultivation.  This part of the music has a disrupted flow due to misunderstanding of how to execute the required fingerings.  Can I cultivate the energy to improve the flow of music?  Much of my Qi Gong practice involves releasing energy blockages through meditative movements allowing the Qi to flow and health to improve. 

With a sparked interest, I began to explore blending AT and Qi Gong to this situation.  Sitting on my stool, I directed my thinking via AT.  Connecting the soles of my feet with our Earth, I then thought of the phrase "Ei Dao, Qi Dao" - where the mind goes the Qi goes.  Where did I want my Qi?  Through the tips of my fingers as they danced lightly across the fretboard.  As I inhibited the next chord change, I realized I could not visualize what I wanted both of my hands to be doing to play this arpeggio.  Faulty mental understanding, which can be remedied.  As I saw this I decided to do an AT lie down.

While on the floor in semi-supine, I felt how tensed my back was.  My spine still tight, from clearing a neighbors iced driveway a few days ago.  Here is an energy blockage that informs all the rest of my movements.  Glad now to be addressing this.  As my back released into the floor, I played with visualizing the execution of the phrase.  After 15 minutes I stood, ready to tackle this challenge of my guitar technique.  Something about this energy I felt alarmed me.  The very idea of tackling is bit too of a yang energy to bring to my efforts.  Instead, I inhibited my desire to play, and I practiced a few forms from Moon Light Qi Gong, which cultivates our yin energies.  Now I was ready to play with the musical phrase.

Earlier in the morning I was lacking in motivation, knowing that I needed an edge to explore to get me going in my practice.  I had laid off the guitar yesterday to allow my body to rest from the aforementioned stress that arose from clearing that driveway.  Now I had the edge.  When and how to blend the principles of the Alexander Technique and Qi Gong, allow them to interpenetrate my playing, my being.  Gently observing what my hands could and could not do.  Playing with the fingerings in a variety of manners to address particulars, delighting in the energy manifesting as I came back to the principles I was working with.  On the edge with directions, energy, and focus.

Photo by Brenda Starr

Snow Like Music Touches All

Watching the snow fall I paused to look in wonder.  To touch life right here and now.  The snow comes to the earth, touches it gently yet powerfully, much like music comes to us.  Snow changes our perceptions of life; trees highlighted differently, pathways hidden while new ones are forged.  Snow falls silently, urging me to take shelter in silence.  Looking at the trees reminds me to think in terms of the Alexander  Technique - to direct my body to be long and wide, to allow my thoughts to be forward and up.  Just as the landscape changes snowflake by snowflake, life is changed thought by thought.

Suddenly the snow shifts in the direction it releases from the sky.  Hidden forces and energy displayed before me, reminding me of my recent Qi Gong practice.  Directed movements shift the subtle energies, bring new life into the system, and opens channels not perceived in the every day.  Traveling one way; then another, yet all paths leading the journey to fulfill the aim.  Blankets of white delight the eyes; shadows shifted and revealed.  Truth calling us, showing us what is real.

What if a collective moved with the unity and direction of the snow?  Giving space and freedom to it's members as they move forth and followed the true direction of the path?  What if all of our intentions were as pure?  What if we all took time to contemplate the mysteries?  Moved with such gentleness? 
Snow like music, kisses the heart and spirit.  Snow like music, embraces all within its path.  Snow like music, changes one and all.  I can not make snow, only contemplate its truth and beauty.  I can make music, let me continue the journey and play on this day, everyday.

Photo from Tyne and Wear Archives and Museum

Getting Unstuck

Answers will come through the guitar.  Guitar Craft Aphorism

Esoteric reflection or practical knowledge? Both?

When my friend Tom first shared this with me on my first Guitar Craft course the sensibility resonated within.  For years I loved this aphorism for the hidden meaning that whispered to me. And I still do.  Now I also see the practical utility that took me much longer to truly recognize and that I need to relearn regularly.  Answers will come about my personal state, my degree of knowing and understanding of a piece or music in general, and about the discipline I possess to address these.

Where am I?  What am I thinking?  Am I aware of my thinking or lost in the chatter of a runaway mind?  How am I using my body?  Am I aware of my body?  My emotional state?  Do I want to do the work to get unstuck?  Do I just want to have my stuckness go away? (It won't!)

The Dhammapada tells me that all problems arise in the mind.  So I sit.  I breathe.  I observe the mind, maybe even allow the mind to calm.  Perhaps I'll sow new seeds for the mind to work with.  I'll observe my body.  Tense?  Overwhelmed? Am I out of touch with my body?  Again I breath and observe.  Then I observe my feelings.  Expectations.  I follow this with touching what is important,  perhaps remembering that I am alive, that I am loved.  I find it best to practice meditation early in the morning before the challenges of the day begin, but pausing during the day is also generally needed.  Pausing to connect via the breath also enhances an otherwise wonderful day or experience, keeping the flow of energy moving in a direction I might choose.  While meditation will address my physical, mental or spiritual stuckness, there are other practices that fine tune the physical/mental connection for me.

For additional help with getting unstuck in the body I practice Qi Gong and the Alexander Technique.  Qi Gong is meditation in movement specifically designed to free and enhance our Qi or life energy.  My practice of Qi Gong has freed up blockages stemming from the demands of 50 plus years on the planet.  The Alexander Technique(AT)  is a subtle but powerful way of raising awareness of how I move.  An AT lie down, effectively and efficiently relaxes my body and realigns me to begin again.  Both address my habitual way of doing.

Both Qi Gong and AT address our thinking in motion, as does playing an instrument.  Is my body, mind and feelings attuned to the music I am playing.  The answers will come through the guitar?

Photo by Khairil Faizi.

If you live in the Takoma Park, MD area and are interested in learning about the Alexander Technique check out David Jernigan  or for experience with Qi Gong, Joann & I will be leading a class at the Takoma Park Community Center beginning 1/28/15.  Go to this link and then search Qi Gong.

Mutiple Practices Supporting One Another

We had a wonderful Qi Gong session with Master Nianzu Li on the banks of Sligo Creek this morning.  The gentle energizing movements inviting me to be long & wide from a different perspective.  Between movements in Qi Gong there is a pause, an opportunity to practice what Master Li refers as Triple Regulation.  During this time we check in with our body, mind and breath and relax or engage what is needed.  Frequently I use this pause as an opportunity to direct my thinking via the Alexander Technique.  Allowing the directions to release my neck, back and limbs.  This correlates with me with an ancient Chinese aphorism Ei Dao, Qi Dao - where the mind goes, the Qi goes.


After breakfast I did 30 minutes of organizing and then began my guitar practice.  I love the opportunity to practice in the early morning, especially after such an energizing Qi practice.  I began improvising simple melodies and playing with where they took me.  After this I decided to play through a piece I know well as a warm up, but to play it louder than I normally would.  The twist here being that I wanted to pay attention to my use as I played loud.  Pausing to direct via the Alexander Technique,  I began to play loud.  Why did my right elbow tense as I played loud?  Then I noticed unnecessary tension in my right shoulder, most likely arising from within my neck.  All because of playing loud?  Does loud really require that much force?  Was part of this some type of emotional blockage arising?

When the piece was over, I thought it was good to direct via the Alexander Technique again and let go.  Moving onto working with a tremolo piece - Senseless Loss.  I worked up to where I can play this at a tempo of 76 accurately.  I played through it once and then moved the metronome up to 80 and just played the  last few bars.  Then I put the metronome at 84 and played the same few bars without success.  I back off to a setting of 82 and then recalled an exercise from Pedro de Alcantara's wonderful book  Indirect Procedures: A Musician's Guide to the Alexander Technique (Clarendon Paperbacks).  On the second beat of each measure you insert a rest.  I began working with the ending in this manner for the next 20 minutes until I could successfully play the ending.  I took a break and then resumed this work but added in a few more bars.  When this was successful I went back to a tempo of 80 and played the entire piece.  I smiled at how easy this happened.  By tackling the ending first the rest fell in place effortlessly.

After this I did a 15 minute Alexander Technique lie down.  I noticed just a little bit of tension around the middle of my spine and back.  Slowly the muscles released as did this discomfort.  Back to the guitar.  I turned on the tape machine to play through 3 pieces I've been working with.  Midway through the second piece I lost my focus and turned off the recorder.  Pausing and directing once again, I again turned on the machine.  Does turning on the tape machine turn on my internal chatter or do I just notice the chatter more?  Though not flawless I did make it through this time. 

I am grateful that I have these wonderful practices of music, Qi Gong, Meditation, and the Alexander Technique that all support one another and me.  Life is very very good.

Trust

Yesterday while practicing Qi Gong in the park with Master Li and others, I was amazed at the relative ease of remaining focused within the movements while standing on my feet for an hour.  I know this is the result of several things.  First we were in the presence of a Master.  Second, there were nine other practitioners besides myself, several of whom have practiced for many years.  The movements themselves are not only familiar to me, but are graceful and gentle.  Qi Gong movements are organized to stimulate our energy systems which has an innate pull to unite our body and mind.

Still we are consistently urged to bring our attention to the physical actions we are performing, else this only becomes a physical exercise.  The use of the mind must be active for the exercises to be effective.  I did find my mind wandering at times, but then I bring my attention back to my hands moving through space or back to my dan tian or energy centers.  And of course the energy of the group supports any of us who has wandered and invites us back to the present moment.

Our practice together lasts at least an hour and frequently goes beyond.  During our teacher training sessions we would go for two plus hours.  Always I walk away refreshed and nourished.  So why does 90 minutes with a guitar and standing on my feet become such a challenge?

The movements in the act of playing are precise and the range of motion with the arms is limited.  Energy blockages form.  While there are repetitive motions, the changes in notes and rhythms place a demand on the brain to recall and execute complicated coordinated movements.  I react to miscues and mistakes, fortunately not to the degree I did at one time, but the mind does get derailed.  Plus there is nothing innate about assuming an asymmetric position to play a guitar nor most instruments.  Finally I am alone so the energy must be generated and maintained from within.

But the good news, though I practice alone in preparation,  I will be joining the Orchestra of Crafty Guitarists for these performances.  The energy of the group will be alive, nourishing and supportive.  And we will be in the presence of a Master. 

For more on the Orchestra of Crafty Guitarist Performances.

Photo by Artondra Hall.

Winter is Springing Up All Over

 The National Weather Service issued a Winter Weather Advisory for this spring morning.  Snow. C'est la vie.  With the temperature at 31F, I went to practice Qi Gong in the back yard as dawn brightened our cloudy sky.  The wind was calm as was I.  While warming up with The Crane I heard the birds waking and singing. Their intensity growing by the day.  I know I've never heard this volume of birdsong before a snow storm.What are they singing of today - merely warning predators of the boundaries of their space or that the world be acting strange?

Letting go of these matters I continued to practice, moving between different Qi Gong forms from different periods of my training as the Qi urged me.  I ended with the Deer Walking form.  This always gently stretches out my back and spine.  Having  a large body, I seem to relate to the Deer form in a way that is congruous for me.  I sensed the peacefulness of a deer walking in the morning light and continued a bit longer to cultivate this quality within. As I stretched and opened to the world, I sent out a wish that I might be peaceful through this day.  Smiling, stretching, and looking for the first snow flake, I noticed that a state of wonder had descended about me.  Snow always elicits wonder in me, this time without even having left the clouds. 

The Crane

In the predawn spring light, I stepped into the backyard to practice The Crane this morning.  This gentle & graceful Qi Gong form embodies elegance, poise, & balance.  As life rapidly changes these days, I need to cultivate these qualities deeply. Taking in the fresh spring air my body gently stretches to the tall trees of Takoma Park.  I notice the bird song gently swelling about me.  An urge to go and practice along Sligo Creek arises.

No need to rush, life is providing plenty of that, I just need to stretch my wings and ride the fresh Qi.  I need to cultivate balance and harmony within my morning practices, so that I can take a long view of life and occasionally soar above and through the causes & conditions.  Pausing to think and allow myself to sense the breeze, I open my wings again while breathing in.  Seeking clarity and health I continue my Qi Gong exercises.

As I stretch my wings again a branch on the oak tree high above the earth attracts my attention.  What would it be like to sit and observe life from a perch 75 feet above the garden?  How would my sense of clarity broaden?  I begin to smile and then my balance wavers.  Appreciating the shift in perception I bring my attention back to my body.  Watching my breath and directing the movements, I sense the subtle flowing of life within.  As the mind quiets the movements take on a gracefulness.  As the body relaxes the mind quiets.  Harmony arising from practicing in the here and now. 

The Crane is part of Five Animal Play Qi Gong,  one of the most ancient continuously practiced healing exercise systems in the world,  created by the famous Chinese herbalist & doctor Hua Tuo in the 2nd Century AD.   The Five Animal Play mimics the agility of the monkey, the lightness of the crane, the fierceness of the tiger, the calmness of the bear, and the peacefulness of the deer to train the body and the mind.  Joann and I will be leading a class in Five Animal Play at the Takoma Park Community Center beginning April 9th.  For more information and to register use this link.  Enter Qi Gong in the search for activities box and sign up today.  We look forward to playing and learning with you.

Photo by Cuatrok.

Surrounded

This morning I joined Master Li and others for Qi Gong along Sligo Creek.  These gentle movements that I have come to love gently stretching my body, opening my spirit, and quieting my mind.  The air was crisp, the trees tall & majestic with the sun slowly rising through their tops, and the bird song gathering intensity as more birds are returning north.  Alive and present, surrounded by life.

After breakfast I picked up my guitar.  Noticing that my body was rested & relaxed  after this long weekend, I wanted to maintain this openness.  I recalled a short gatha that came to me a couple weeks back when I was gripped in fear concerning a decision that myself and my family have arrived at.  A decision that will lead to more openness and refinement, yet fear arose nonetheless.  This gatha is breathing in - I am safe, breathing out - I am surrounded by love.

As I sat with my guitar I remembered that truly I am surrounded by love.  Keying on the sense of "surrounded", I took in the space around me.  In a Alexanderian sense I allowed my body to be in this space and to lengthen & widen.  Not holding onto anything, just sitting with my guitar.  As I went to tune, I noticed my right elbow "tensing" as it came to rest on the bout of the guitar.  Letting this go and beginning again, occupying the space I was in, there was still unnecessary tension in this elbow.  A habit of decades does not release overnight.  Directing myself again to be long and wide, to be safe and surrounded by love, my elbow arrived in a different place.  I decided that the aim of this morning's practice would be to remain open.

Open to whatever note might arrive and however a note might sound.  Open to being surrounded by love as I played and open to this moving through me, perhaps even moving me to a different space.  Open to allowing whatever time was needed to maintain and develop openness in my playing in this time and space.  Working on brief melodic passages in a piece ironically called Opening.  Playing, pausing, directing, and learning what it takes to just play.  Open to releasing thoughts, noticing judgements about how I was doing what I was doing, and releasing them and my body. 


After writing the above I returned to the guitar.  I remembered that earlier in the practice I was directing my hands to be open while playing.  What does this mean?  The right hand assumes a form for plucking and the left hand dances about the fretboard in various configurations of ease and occasional distress.  In Qi Gong we gently stretch and keep our hands open to foster the energy flow along & through the length of the meridians.  When my hands are relaxed, that is using necessary tension only, the quality of the sound I produce is fuller and richer.  As I move into practicing the next piece Enclosing, I aim to keep my hands as open as possible.  Finding the part where tension has caused me issues in executing the passage I focus my practice here.  Slowly releasing and finding an openness not only in my left hand, but in my thinking about this passage.  I realize that I am always surrounded by opportunities to let go.

I needed to complete my practice to be on a conference call with some very good people about an upcoming project.  Again I knew, I was surrounded by love.  What a privilege to work with such amazing & aware people.

May my body within and without be surrounded by the space and conditions needed to maintain openness in my being.  May my spirit remain gentle towards my efforts at effortlessness.  May my heart remain open to learning, open to love.   Surrounded.  What are you surrounding your self with?