The Tao of Stress: How to Calm, Balance, and Simplify Your Life by Robert G. Santee Read Free Book Online

both energy and breath. Qigong is all about proper breathing and working with the body and mind so energy circulates without any barriers or impediments. Many of the movements in qigong consist of stretching, twisting, coiling, and uncoiling various parts of the body. These movements relieve physical tension due to chronic stress. Qigong also trains attention and concentration, allowing us to still the mind and release the agitation that causes and maintains chronic stress. The practice of qigong allows us to root and center ourselves while integrating mind, body, and environment into a unified, free- flowing process.
    I’ll introduce you to two basic types of Taoist qigong: sitting and standing. The sitting form is called Baduanjin, or Eight Pieces of Brocade.
    You will learn all eight postures of this form. The standing form is called Yijinjing, or the Method of Changing and Transforming the Muscles and Tendons. You will learn eight of the postures from this form. A significant number of the Yijinjing postures are adapted from a more basic qigong practice known as Zhan Zhuang, or Standing like a Tree or Stake in the Ground. Deceptively simple in appearance, Zhan Zhuang is one of the most profound techniques for gaining insight into the workings of the mind and body, eliminating chronic stress, and enhancing overall health and well- being.
    As with anything else, to be proficient in qigong and obtain its benefits you need to practice regularly and consistently. Try to perform each posture at least three times a week. Start with five- minute sessions for each one, and increase the duration as you feel more comfortable with them. If need be, you can also start with a shorter duration. Use any method you like to keep track of time.
    It’s usually best to practice in the mornings, but if this isn’t possible, any time that works for you is fine. Find a quiet comfortable place to practice where you won’t be disturbed. Each time you practice, spend a few moments recording what you did and describing your experiences in your journal. Review what you’ve written about your practice once a week.
    34
    uncorrected proof
    Basics of Taoist Meditation
    Practice Posture 1 of the Baduanjin
    Sequence: Sitting in Stillness
    Find a room or other place that’s quiet and where you won’t be disturbed for at least five minutes. Simply sit on the floor. You can use a flat cushion or pil ow if you like. Cross your legs at the ankles and pull them in toward your body. If your knees can touch the floor, let them do so. If not, it’s perfectly okay for them to be off the floor. If this position is a problem for you, it’s okay to sit on a chair, but make sure both of your feet are flat on the floor.
    Imagine the top of your head being gently pulled up by a string.
    As you do so, your back will natural y align in the correct posture, like a plant that’s being drawn toward the sun and rooted down into the ground at the same time. Your spine, maintaining its natural curve, will straighten but not be tight or tense. Look directly forward, and then gently close your eyes. Closing your eyes eliminates visual distractions. Relax your shoulders and al ow a small space in your armpits; it may help to imagine that you have a golf ball in each armpit. Hold your hands flat or in loosely coiled fists and al ow them to rest gently on your upper thighs or in your lap. Your mouth should be closed,
    with your teeth gently touching each other and your tongue touching the roof of your mouth. Relax.
    Remember natural observation, or guan, and apply it while prac-
    ticing the posture Sitting in Stil ness. Perform a quick scan of your body, taking just a minute or so to observe your body using guan.
    Remember to smile. Begin with your feet, noting what you observe,
    and gradual y move upward, observing your lower legs, thighs, pelvic area, buttocks, abdomen, back, chest, shoulders, arms, hands, neck, and head, in that order.
    When you’ve finished, redirect