That’s it. Simply practice it as much as you can. Not once a day, not once a week. As much as you can. How about 5 times a day? Why not?  Why set a schedule?  Just practice, all the time, whenever you remember.

For instance, taking one nice deep breath is Qigong practice.  You take it for granted and probably rarely pay attention to your breathing. Are you paying attention to it now?  Of course not, you are reading this post.  Take a minute and focus on one deep comfortable breath.  Now….

The problem is we are constantly focused on something throughout the entire day. Rarely do we take any mental breaks in the day whatsoever. “But I have things to do”.  Sure, but what about all that time in between?  You are thinking, about something, past, present or future.  Present is ok.  Past and future very wasteful.

Real Qigong practice is setting the mind down for a few moments and feeling your vital energy circulating.

Real Qigong is taking a full, deep breath and being fully aware of yourself in the present.

Real Qigong is relaxing the body, mind and spirit in an uncontrived way, like it’s nothing special, rather it’s simply the most natural way to exist.

So the best way to learn Qigong?  First, you have to define what it is, which I just did. 

See, most people think Qigong is this “thing you do for 1 hour a day, you start with the warmups, you finish with the movements, and then you feel good and move on with your day”.  No, not really.

Qigong should be done spontaneously, without this special effort of saying “I’m going to practice now”.  You let go so much that the fact that you’re practicing isn’t even a point to discuss or notice.  You simply exisit for a moment, without thinking about it, without analyzing it, without even remembering it.

Just experience it.

When you feel this, an entirely new world opens up.  It’s a world that includes the reality that a majority of us live in, but from a different perspective. It’s only one piece to the giant puzzle.

Here are some of my favorite natural recipes. They are easy to make, nutritious and above all, very very tasty!

Feel free to add your own.

These particular recipes are appropriate for the seasons of Fall and Winter.

Simple Vegetable Soup

Ingredients:

 5 medium potatoes
 3 medium carrots
 2 celery stalks
 Olive Oil, Salt and Water

Wash and peel the potatoes, carrots and celery.  Chop into pieces approximately 1/2″ x 1/2″ and place in a large pot.  Fill with water until the vegetables are slighly covered.  Add enough salt for flavor, but not too much. Boil for 15-20 minutes.

When done, the vegetables should be soft.  Add 2 TBSP of extra virigin olive oil and puree until smooth and creamy.  Serves 4-6.

Qigong, like many other arts, is an “experiential art”.  This means that you can’t learn it’s essence from just reading about it.  The only way to truly get to know it is through daily practice.  You first learn the movements, then you practice them over and over again, each time building on the previous experience.  You won’t learn how to ride a horse by reading books on riding horses, right?  Of course not, you’d have to actually hop on a horse to learn it.

It’s important to train with a teacher when you first begin so that you can pick up the basics and practice correctly.  Otherwise, you could potentially learn some bad habits.  For example, if your posture is not correct, you put strain on your joints and lower back and actually do damage to the body.  Likewise, you’ll want to ensure you understand natural breathing and the core concepts of Qigong meditation.  Once you have these basics, they are yours to practice and refine forever.  This will also enable you to better interpret other teachings you might get, whether through video, books or other media.

When I was shown my first Qigong movements years ago, my teacher said “Don’t ask questions, just practice this for 6 months, then come back and ask questions if any remain”.  At first I didn’t understand, but after practicing for 6 months, I realized I had answered all the questions I thought I had about the movement.  As you work with the movement, you figure it out in your own language and in your own terms.  The questions you have in the beginning are intellectual questions, and you realize after practicing that it’s not an intellectual art, like math or physics, rather it’s something you have to feel to understand.

Every great book on the subject has addressed in some way what the practice is.  While I don’t know if this definition has ever been included in a book, it’s the best way I can describe this practice. 

Qigong is the “Science of the way the human body works, in relation to the environment surrounding it.”.   How does it qualify as a science?  Qigong has been meticulously studied and documented for thousands of years, tried and tested.  Methods that worked survived, methods that didn’t work died.

The difficulty for a Westerner to learn Qigong is in understanding the Chinese framework for how the body works.  Traditionally the practice has been explained through concepts of Chinese medicine, including concepts of Qi, meridians, acupressure points and Daoist concepts.  For a Westerner, these concepts are often foreign and make getting into the practice somewhat of a leap of faith.

Never fear, however, because Chinese medicine is not voodoo…it is high science, meticulously studied and refined for thousands of years.  The Chinese have figure out ways to deal with every disease and illness imaginable, and documented it all.  The tricky part is that Chinese medicine has not been available to the West for very long, and only in the 1980’s did it begin to enter into Western culture.  It is still not mainstream by any means, though it is gaining considerable clout as Western medicine (ie. prescription drugs) are starting to show their weaknesses.

First, the core of the practice is natural breathing.  This is where the belly expands out naturally when you inhale and contracts back in when you exhale.  This is actually the way that children breathe when they are young, before they have learned to interfere with the natural process.  We call this natural breathing because it is not a forced method of breathing; we strive to use as little effort as possible.  Proper breathing massages the digestive organs and brings blood and energy (Qi) to the area of the belly.  This dramatically improves the functioning of all the organs relating to digestion and elimination in the body.

Want to learn how all this works PLUS learn the actual practice?  You can now see the workshops we hold in Sacramento via DVD.  Visit our online store to pick up your copy today to get started!

There are also specific breathing practices to kick start the digestive system and reduce cravings.  These are done before and after meals or whenever you need to cut a craving, so they not as much as part of specific “Qigong practice” as much as they are techniques that should be used in daily life.

Another focus on our path to lose weight or to improve our digestion is to restore the normal and natural functioning of your internal organs.  This not only includes the stomach and intestines, but also the spleen, the liver and pancreas.  Specific Qigong exercises have been used for thousands of years to bring Qi and blood into these organs and return them to a state of proper functioning.

Proper functioning of these organs means our bodies are able to extract the maximum amount of energy from food, and proper elimination of the waste products.

Improper functioning of these organs means we are eating food but not getting all the energy from the food, therefore we need to eat more just to get enough energy for the day.  This is highly inefficient, and leads to difficulties in elimination and ultimately a toxic state in the body.

Maybe most important are the Qigong principles of natural eating.  Very simply stated, our bodies are designed to eat pure food from the earth.  The more natural and fresh the food is, the easier it will be for our bodies to digest them and extract the energy out.  Our diets should mainly consist of organic fruits and vegetables, with enough grain to keep us energized but not throw our sugar balance out of whack.  Why organic?  Any chemicals or pesticides you consume have to be filtered by the body.  Assuming your body filters them, this puts unnatural strain on the internal organs.  And if they can’t filter them, you are creating a toxic state.  Many people don’t eat organic because they feel it’s more expensive, but eating produce with pesticides will come at a high cost later in life when your internal organs just can’t take it anymore.  With that said, some stores are carrying conventional produce with a reduced amount of chemicals and pesticides, so if you truly can’t afford organic, look for food tested to have the lowest amount of chemicals.

The relaxed state of mind that we cultivate in Qigong practice is more than just a nice feeling.  Western science has found that meditation improves the functioning of the hypothalamus, and area inside the brain.  This important area is responsible for, get this, our hunger response.  So, for any one who battles with their appetite on a regular basis, the meditative aspect of Qigong will help keep the appetite in check.

The list seems to go on and on.

Typical dieting results in low energy levels because of the reduced food (fuel) intake.  Qigong practice supplements your body’s energy and gives you the energy boost you need to compensate for the reduced food intake.  The practice also teaches us to become more aware of our energy and what activities waste this energy.

Cultivating a relaxed and enlightened mind while practicing Qigong also keeps you focused on your path to weight loss and better digestion.  The road can be long and hard.  We set goals and try to achieve them, but they can be unrealistic and leave us disappointed.  We need the mental focus and awareness to be patient and persistent while improving our health and losing weight.  The meditative aspect of Qigong is the answer for this, keeping us content and focused.

I have used all of the above methods to improve my digestion and elimination, shed extra pounds and control my appetite.  The meditative aspect of the practice has taught me patience and allowed me to stay focused on my path towards radiant health and longevity. The best part about all these methods is that once you learn them, they are yours to use forever (unless you forget them!).

I know a graphic designer who can whip up an amazing design in seconds (www.visaomedia.com). For him, it’s easy. But for others, it’s very difficult. So it’s not the task that is easy or hard, it’s ability of the person attemping the task that makes it easy or hard. So why do we pin the label of easy or hard on the task or practice? Silly, actually.

So remove all thoughts of easy and hard. Just simply practice and see. Because Qigong is low-impact, it is suitable for all people. But if you first begin practicing and it seems difficult, you need to just take it a little slower. Over time, you will need less effort to practice.

Sometimes people have trouble with some of the physical movements, due to possibly and injury, tension, or range of motion issues. Simply modify the practice so that you can do the movement and feel comfortable. This sometimes means not bringing your arms above your head, or avoiding certain movements completely. It’s no big deal, relax, breathe and work within your own limits.

Sometimes people have difficulty with the meditative aspect of Qigong. Oftentimes they try too hard to meditate. That doesn’t work – meditation involves letting go and not trying to do anything. You simply relax the mind and practice non-doing. At first, you are able to practice real non-doing for only short amounts of time. Once you become aware that you are not doing anything, the mind takes over, and you are once again doing. The simple trick is to focus only on your breathing.  Once you are comfortable with this, you can turn your focus into “absence of focus” or “non-action” and reach deeper meditative states.

So, eliminate dualistic thinking like easy and hard, remove those limits, and simply practice. If you can do this one simple thing, you will unlock the secrets of the practice faster than you think.

“Follow your own appetite.  Don’t listen to anybody tell you what you should do.  Do what feels right to you, develop discipline and do what you want to do, not what someone else tells you to do.  If you think you don’t have time, borrow time from where you already have it.  Everyone is already disciplined in something or another. Think about how much time you spend doing other activities, like watching your favorite TV show, etc.  You are already disciplined, just in other areas.  If you want to meditate, then do it because you want to and it’s important to you, and find the time because you want to.”

So don’t practice because you think you should, or someone tells you that you should.  Practice because you want to, and then your practice will be sincere and real. 

First, don’t just believe it because myself or anyone else says so.  You should always consult many different sources and compile an overall understanding from all these sources.  Keep in mind some sources could be wrong (based on wrong teaching somewhere in the past) or some might be biased.  Find the truth as it resonates with you.  Go with what feels right to you, but give the subject a chance, and don’t be quick to make a judgement.

Second, don’t try and understand Qi with a strict definition.  The concept of Qi was discovered thousands and thousands of years ago, before any scientific equipment was invented. It refers to many different forces that Western science might now label as separate things.  In the body, science might call it “bio-electric energy”.  The energy in the universe and the forces working on the earth haven’t all been named yet, but the Chinese weren’t concerned with a strict definition. They simply tuned into the energy and began working with it and studying.  So don’t try and understand Qi with your Western mind…you’ll have a hard time and get frustrated.

To start understanding Qi, follow these simple steps:

1.  Have an open mind (or empty mind in the Daoist tradition):  Qi is the essential ingredient of the universe, the subtle energy that exists in everything.  Being a subtle energy, you will only come to know it if you can relax and lose all expectations of what Qi is or isn’t.  Don’t get caught up in being able to put your finger on it.   For example…we all believe in gravity, right?  But can you see gravity?  Can you put your finger on it?  Of course not.  But we can see it’s effects.  Qi is the same way.  Have you been around a person who you thought had “good energy”?  Have you ever been in some quiet spot in nature and felt a gentle peace with everything around you?  If so, you’ve already experienced Qi.

2.  Read about Chinese medicine or find books on Qi:  The concept of Qi has been around for thousands of years.  It has been studied intensively, documented and it’s understanding refined.  There is a TON of literature on Qi.  Google the word Qi and start reading.  You’ll find that Qi is such a deep subject that you’re bound to find something that resonates with you.  Chinese medicine, acupuncture and acupressure all use the concept of Qi to heal and prevent diseases, so anything on those subjects is also very good.

3.  Be patient.  Don’t set expectations for how fast you’ll progress in discovering Qi, as that will only distract you.  Remember how you learned to ride a bicycle?  What if you had given up the first time you tried to ride a bike?  Success in anything only comes with patience, persistence and practice.  Since we all naturally are full of Qi, we all have the ability to understand Qi.  Remember, Qi is everywhere.  This makes it very easy to study!

As your awareness of Qigong, Daoism and Qi grows, you will begin to see examples in your everyday life, and that’s where the fun begins!

We emphasize the repetition of the movements as the primary tool in learning Qigong.  The more you repeat the movements, the more you learn about your body’s own energy and you begin to see the real meaning of the movements. This deep understanding takes time, and is difficult to explain to beginning students, as you need to experience it to understand it. 

Beyond that, years later, you will then realize that everything you do is a manipulation of your body’s Qi, and that each movement in every day life can be Qigong.  You are always encouraging energy flow (by being open and relaxed) or discouraging the flow (by hold grudges, judging yourself and others, etc).  Finally, you realize that forms are just guidlines and you can practice “spontaneous Qigong” anywhere, anytime. This means that you can make up your own forms or movements, based on what your body needs at that particular time. Of course, you can make up your own forms anytime, but spontaneous Qigong is about letting go (mentally and physically) and letting the movements create themselves.  This type of Qigong cannot be taught, it is something you will instinctively do when your understanding reaches a certain level.

The practice needs to unfold step by step, and you need to pay your dues in order to experience the higher levels.  There’s no quick path to this understanding, it comes from patience, persistance and practice.

On a practical note, I find that when I go running on beautiful days, I find it completely energizing to stop a few miles into your run, face the sun, and practice any gathering Qigong movement you’d like.  This calms your heart down, brings your body into balance, and energizes you for the next few miles.  It’s also great to do as a cool down after a run or any workout for that matter.

If any of you are interested in the movements I personally practice while or after running, see me after class and I’ll be glad to show them to you.

How does Qigong work to reduce stress?  Many ways my friend.

Relaxing and breathing.  It’s quite simple, really.  When you practice Qigong, you are training your body to relax and breathe properly - this shifts you away from poor breathing habits and gets your body used to breathing properly (the way your body was designed to breathe).  Once you can do this during Qigong practice, you can then begin using this in your everyday life.  As you feel stress coming on throughout the day, you can use the simple methods you’ve learned in class to calm the body’s nervous system down.  It’s easy to relax and breathe in class, but can you apply it to your everyday life?  It’s really what it’s all about.  If you can apply this stuff, you’ve just unlocked a very powerful secret to the practice.

Letting go.  When you practice Qigong, your mind state is very important. It’s best if you can “meditate” as you practice, but in the beginning it’s often better to go for a “relaxed” mind state.  Relaxing the mind simply means letting go of all the thoughts, worries and judgements that you carry around with you all day. It’s also means letting go of your mental “to-do” list, just for an hour.  I can assure you that the information is not lost when you mentally let go of it – in fact, after relaxing the mind for an hour, you’ll find that you are more mentally sharp after practice than before.  So again, as you can learn to let go during your practice, you can also begin to let go in your everyday life.

Physical release.  Stress has many negative side effects on the body, most noticably being the effect that it has on your physical body. Stress finds it’s way into all your muscles and tendons, leaving you with tight shoulders, back and hidden tension everywhere.  The gentle movements of Qigong combined with breathing and relaxing loosen up the physical tension and relax you first on the outside of your body, then on the inside.  But you have to get through the tension on the outside before the inside can relax.  Mental tension contributes to physical tension, and physical tension contributes to mental tension.  You have to work on releasing both physical and mental tension to reduce the negative side effects of stress.

If you can take the simple things you learn in class and apply them in your everyday life, you’ll have a powerful healing elixir that is yours forever.  Something simple as focusing on natural breathing can be used almost anywhere, anytime, and probably is one of the most powerful healing and stress reducing methods available.  Remember, no one ever learned to play piano or ride a horse by reading books about it, it’s all about the practice.

If you have a hard time finding time to practice during the week, begin by reminding yourself to take one good natural breath throughout the day.  In fact, take one now, focus on the rise and fall of your belly, and remember to do a complete exhalation (without forcing it).  See, doesn’t that feel good immediately?!