The Zen Diarist

Author website of Andrew Marshall

Archives

Categories

Qi power – secrets of internal energy for health and stability

by Leave a Comment

Qi power vitality Qi power, the product of cultivating internal energy, is the stuff of martial arts fantasy films. Flying onto and across rooftops, walking up walls and performing endless miraculous feats are as normal as a stroll down the road. It could be fun, couldn’t it? As wildly imaginative as such stories may be, tales of fiction are often inspired by something that has its basis in reality. Qi power is one such example, or rather catalogue of examples, of the extraordinary having its roots in truth. Sadly, it is extremely unlikely that we will fly through the air without props of some kind. However, we can learn to harness this amazing energy to better our health.

Qi power for health – it’s free!

Qi is vital energy. It pervades the universe, our bodies and the environment. Qi power is what comes from optimising the flow of qi. Just as diffused light can be focused, and water can be channelled or allowed to dissipate, it is possible to cultivate this marvellous energy for our own health. Wonderfully, it costs nothing, just a little time. There are three key things to its cultivation: posture, breath and, most importantly, mental focus. There are many qigong practices – sets of exercises (or stances) with co-ordinated breathing to develop qi power – but we may not be able or willing to commit to those. Even so, we can do something that is quite simple and very effective.

Qi power mountain

Standing like a mountain

With just a little practice, this simple exercise can build up a feeling of both inner and outer strength. Qi or vital energy becomes more stable and stronger in the lower part of the body. It connects us mentally and energetically to the Earth and our surroundings, calming the mind and pacifying the nervous system. This is the amazing effect of qi power.

The posture
  1. Stand with the feet shoulder width apart or even a couple of inches wider. Adjust the feet so that the toes point straight ahead of you and the feet are parallel to each other. Relax the knees so they are not “locked” straight. The weight should be evenly balanced.
  2. Straighten the back and then relax the shoulders so that they drop. Tuck the chin in a little so that the neck is straight and feel as though you are suspended by a thread from the top of the head. Turn the hands so that the palms face backwards and are slightly out from the side of the body. Bring them forwards an inch or two.
The technique
  1. Now for the inner position. Place the tip of the tongue just behind the front teeth. Relax the abdomen. The gaze should be horizontal, as if you were looking out to a distant horizon.
  2. Breathe so that as you inhale the diaphragm comes down and pushes the abdomen out slightly and when you exhale the abdomen relaxes inwards a little.
  3. Allow the energy in the body to settle, rooting you to the Earth. Let the mind empty.
  4. Sometimes feel the feet or the hands, but always come back to the lower abdomen as it moves with the breath.
  5. Feel as though you are very tall, very strong, and unshakeable. Remain standing in this way for 2, 3 or even 4 minutes.

You can find more on this in The Great Little Book of Happiness, available in paperback and ebook.

Related posts:

  1. Be rooted again: how a simple trick enhances life and wellbeing
  2. Energy circulation: why it is better for health than jogging
  3. Longevity: seven secrets of ageing gracefully
  4. Stale energy: how to stop it killing you

Movement: why listening to our body is vital for health

by Leave a Comment

Movement exerciseMovement and exercise feature heavily in magazines, newspapers and most other forms of media at this time of year. As soon as New Year festivities are over, out comes every piece of advice we’ve probably heard a hundred and one times before. Photos of svelte figures performing near-impossible postures or muscly ones with abs like washboards appear everywhere. Are they meant to inspire us or to drive home the message that we are hopeless cases? Either way, they can fascinate us because, deep down, we know that movement is a natural expression of life.

Movement – harmful or life-enhancing?

We undertake all manner of movement, even when we are sitting, but the modern advice that a sedentary lifestyle can cause harm seems irrefutable. Even if we are chair-bound, there are exercises to help us maintain or improve health. That makes good sense because we know that when the body isn’t moving much, energy cannot circulate well. If this is prolonged, the muscles and tissues weaken. But before we don our running shoes or head off to the gym, how do we know what level or amount of exercise is appropriate for our body? Indeed, perhaps something like tai chi would be better for us than pounding pavements or pumping iron.

Movement weight

Balancing yin and yang

When we are inactive, the body tends to be more yin, whilst exercise increases yang qualities. One should balance the other – gradually. By the application of yang through movement, we convert sluggishness into something lighter and more vibrant. How much is enough, though? It is easy to become over-enthusiastic and then strain can put us out of action altogether.

Movement child

The sweet spot

If we want to be healthy and balanced, we need to find our sweet spot. This is the optimum point between rest and activity. The sweet spot changes from season to season, and even with different times of day, as well as with age. It is different for everyone as body types and constitutions vary. As we increase our capacity for activity, it will change, too. There is no common prescription that suits everyone so we need to listen to our body. Intuitively, we can sense when we need to do more and likewise when the body has had enough. Increasing movement may generally be good for us but to get it right, listening to the body’s intelligence is absolutely essential.

For balance in life, there is a wealth of information in The Great Little Book of Happiness

Free guided meditations

Related posts:

  1. Longevity: seven secrets of ageing gracefully
  2. Digestion: does it hold the most important secret to vibrant health and wellbeing?
  3. Energy circulation: why it is better for health than jogging
  4. Seasons and ageing: the life-enhancing secret of Nature

Seasons and ageing: the life-enhancing secret of Nature

by 2 Comments

Seasons autumn leavesSeasons are wonderful. They are like a gift that can teach us so much, not only about the world around us but ourselves, too. The optimist embraces the change of the seasons and our culture has always recognised the significance of the equinoxes and solstices in the annual cycle.

Seasons are Nature’s rhythm, so let’s dance

Often, we associate November with gloom and dampness but this year in the UK, Nature is particularly glorious. Thanks to the hot summer, the colours of the leaves on the trees are now spectacular. Is this a hint that if we live a full life, our own autumn will be colourful? Perhaps not necessarily for all, but it does indicate how deeply the past affects the present. Always living fully in the present enhances not just life today but our future, too. For the pessimist, spring is too wet, summer too hot, autumn miserable and winter just too cold to be mentioned – life is just shades of grey. But if we embrace all seasons, both Mother Nature’s and our own, life will be like a kaleidoscope – a continuous play of colour and rhythm.

Seasons hang in thereDon’t resist – hang in there and enjoy the ride

As our individual life goes through its phases, it is easy to see the correspondence with the seasons outside. The spring of youth and the summer of adulthood are full of energy. Seeking to prolong them is perfectly understandable. Knowing that these periods won’t last, people have been looking for the secret of eternal youth since time immemorial. Who can blame them? But internally we create resistance and interfere with the flow of energy through us. Instead of being happy with life, there is a cloud of dissatisfaction lurking in our hearts. In tai chi, which should be an effortless flow, our teachers will always find the knots of resistance in us. Gradually we learn to let go and practice becomes easier. The same applies in life. Outside, enjoy the seasons; inside, welcome the present with an open heart.

Much more on living in tune with life cycles is in The Great Little Book of Happiness.

Related posts:

  1. Longevity: seven secrets of ageing gracefully
  2. Be rooted again: how a simple trick enhances life and wellbeing
  3. Mortality: why our own impermanence is such a wonderful gift
  4. Movement: why listening to our body is vital for health

Energy circulation: why it is better for health than jogging

by Leave a Comment

Colourful energy circulation Energy circulation in the body is probably the most important factor in maintaining good health. When illness strikes, it is usually the result of an imbalance in the body that has been going on for some time. Inflammation and congestion are known causes of many modern ailments and are the result of poor energy circulation. Cardiovascular health is a top priority in fitness regimens, as is body mass index, but the slimmest, fittest person I know was recently found dead in a ditch, following a massive coronary attack whilst on a bicycle ride. Intense aerobic exercise is not always the best option and often ignores body types and constitutions. Energy circulation acknowledges the importance of overall health and fitness but approaches it with a different emphasis – nurturing the body rather than seeing it as a challenge to be overcome.

How can I use energy circulation?

There are many techniques and practices that help to circulate energy through the body. Most involve physical movement of some kind and, essentially, all employ the mind. There is a very close correlation between mind and energy. Borrowing from Taoist thought, yi (mind) leads the qi (energy). If the mind is tense, so too is the body. The natural state of the mind is openness but past conditioning and innumerable emotions create tension in most of us. Letting go of these is a gradual process and is a key component in allowing qi to flow through us, so promoting health and vitality. Meditation is one very useful practice; qigong is another. Tai chi (taiji) can be thought of as combining the two in a system of slow martial arts moves.

Energy circulation focus

A simple qigong exercise

  • Stand with the feet apart and back straight. (Alternatively, sit upright.) Lift the head slightly, as though you are lengthening the neck. Place the tip of the tongue lightly on the hard palate, just behind the teeth. Breathe slowly.
  • Bring the hands to a few inches in front of the chest, as though holding an orb of light, with the fingers pointing upwards.
  • Breathe in and imagine the orb expanding, pushing the hands apart a little. As you exhale, close the hands, shrinking the orb to its original size.
  • Continue doing this for at least a couple of minutes and then lower the hands and rest them on the lower abdomen, just below the navel, for about half a minute.

This is a wonderful start to the practice of energy circulation.

For a free guided meditation on circulating energy, go here.

Other free meditations.

More information on health and energy in my book on happiness.

Related posts:

  1. Longevity: seven secrets of ageing gracefully
  2. Be rooted again: how a simple trick enhances life and wellbeing
  3. Qi power – secrets of internal energy for health and stability
  4. Perfection: 6 reasons why striving for it can seriously damage your health

Rest or be busy? 5 essential tips for restoring balance

by Leave a Comment

Rest or be busyRest almost seems a bit of a luxury at times, even though we know deep down that it is the natural partner to activity. In spite of that, we are not very good at it. Somehow, perhaps stemming from the work ethic, it is common to attach a certain amount of guilt to resting. “I can’t just sit here doing nothing,” is so common, isn’t it? Oddly, we probably encourage others to rest but for us, well – we’re far too busy.

There is a choice – rest and live fully, or age faster

A really strong draw to getting the balance right is the thought that we are probably ageing faster than we need to. Life is often said to be a journey. I don’t know about you, but I’d much rather enjoy the trip than end up at the terminus having missed the scenery. Unless we take time to do that, the body will tire needlessly and wear out more quickly. Of course we must meet our responsibilities, but we have a responsibility to ourselves, too. It is only the ego that thinks it is indispensable, after all.

Five essential things

  1. Stop. If you tell someone that you are really busy, you probably aren’t. More likely, your mind is very cluttered and disorganised. Asserting we are busy is a classic method of avoidance – avoidance of being who we really are. Try stopping for a few moments and see if the world falls apart. It won’t.
  2. Breathe more deeply and more slowly. When the mind is erratic, so is our breathing. If we slow our breathing down, the mind tends to follow. The emotions settle and so does our energy. Even if we are still moving around, we can begin to learn the power of rest.
  3. Do you make lists? Lists can be helpful and many people swear by them because writing things down often helps to clear the mind. Here’s a suggestion, though. If you have a list of seven or more items, make a second list which has just one item. It might sound daft but working through a list often means racing through it without enjoying any of the things we planned to do. So take one item only from the first list and turn your first list over. Work on that one task only and then stop and breathe. Activity and rest, that’s the plan.
  4. Walk and move slowly, taking time to feel the Earth beneath your feet and the space around you. There’s plenty of advice about taking vigorous and high-intensity exercise but precious little about the benefits of moving slowly. Don’t do it all the time, of course, otherwise you will miss your train or get fired from your job. However, a few moments of slow movement can do wonders. It’s another form of rest for the mind whilst working the muscles more deeply. (If you’re really interested in this, learn some tai chi.)
  5. Meditate for a few minutes every day. Meditation can give us a very deep experience of rest and just ten minutes can refresh mind and body, leaving us clearer and more relaxed. If you don’t know how, follow this link for an easy method. (It’s free.)

Rest in the woods

For much more on the importance of stopping and how to achieve a clear mind, take a look at my book The Art of Not Doing, available in print and as an ebook.

Related posts:

  1. Habits – when and how to manage them
  2. Seasons and ageing: the life-enhancing secret of Nature
  3. Mortality: why our own impermanence is such a wonderful gift
  4. Losing those we love, and the search for constancy