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The Ten Essences of Tai Chi and Qigong

Fri, 26 Sep 2025 11:55:59 GMT

The Ten Essences

The Ten Essences of Tai Chi

The Ten Essences have been a vital part of my understanding of Tai Chi and Qigong. In fact, I’ve found that very few skills in life cannot be improved by applying their logic. Their scope is far wider than can be covered in a single blog, but here we’ll explore the basics.

History

Tai Chi has many formulae designed to help practitioners reach higher skill levels. Each has its own value, history, and wisdom. Over the many years that I have practiced, the Ten Essences — as taught to me by my Yang Style master, Chris Pei — have been invaluable.

Master Pei did not invent the Ten Essences, but he arranged them into a natural flow: starting at the head and moving down to the feet, then gradually working inward with coordination.

The original Ten Essences were codified by Yang Chengfu (1883–1936) , although aspects of them had circulated in Tai Chi teachings for generations before.

Personally, I’ve always found the wording a little obscure, so here is my attempt to keep true to Yang Chengfu’s knowledge, honour the flow taught to me by Chris Pei, and add a layer of clarity.

(You’ll find the Ten Essences listed in the slide attached to this blog — print them out and learn them!)

The Ten Essences of Tai Chi and Qigong

Lift the crown of the head to awaken the spirit.
In my opinion, this is the most important essence. Think about meeting someone for the first time: if they look directly at you and say “Hi,” it feels very different compared to when they stare at their shoes!
Standing tall benefits body, mind, and spirit. Tai Chi is an ongoing process of strengthening the spirit in this way.
Lower the elbows to relax the shoulders.
Tai Chi is about balance and opposites — Yin and Yang. If the head lifts, something else must sink. That “something” is the shoulders. High, tense shoulders tighten the whole body. Lowering the elbows helps the shoulders release and tension dissolve.
Soften the chest and round the back.
Throwing the shoulders back restricts breathing and forces the chest forward, harming posture.
When the chest is soft (Yin) and the back rounded and stable (Yang), the body aligns in its natural order.
Loosen and free the waist.
Once the first three essences are in place, your centre of gravity naturally drops into the lower abdomen. This improves balance and allows you to move from your centre — the hallmark of Tai Chi.
Clearly separate weight-bearing from non-weight-bearing.
Loosening and rotating the waist shifts weight from one foot to the other. This is vital for Tai Chi. It improves balance and strengthens the legs.
Let the upper and lower body move in harmony.
Imagine you want to push: if your hand finishes before your feet, you lose power. When upper and lower move together, your movements are strong and effective.
Maintain unbroken continuity in movement.
Moving from the centre, with upper and lower bodies synchronised, produces continuous motion. If the movement is broken, at least one of the earlier essences isn’t working properly.
Unite the inner intention with the outer form.
Tai Chi and Qigong unify body and mind. Once you’ve built the physical foundations, it’s time to connect the internal intent of the mind with the external movements.
Use mind and not force.
With skill, we learn to relax more deeply. In martial terms, this allows us to redirect oncoming force with very little physical effort. Tai Chi and Qigong become moving meditation.
Find stillness within motion and motion within stillness.
At this advanced stage, body, mind, and spirit harmonise. From this internal stillness, movement arises naturally and effortlessly.

And Back Again!

Reaching the Tenth Essence is not the end of the Tai Chi journey — it’s a new beginning. When you return to the First Essence, lifting the head and raising the spirit takes on a deeper meaning than when you first started. You are not beginning again; you are spiralling upward , expanding both knowledge and spirit.

The Ten Essences have been faithful companions in my own Tai Chi journey — always challenging, always rewarding. They give structure and depth to practice, turning simple movements into something far richer. In the posts to come, we’ll explore each essence more deeply and see how they connect, so you can bring their full benefit into your own training

A Tribute to my Mentor and Friend - Rex Lassalle

Mon, 03 Mar 2025 16:47:52 GMT

A Tribute to Rex Lassalle: A Guiding Light in the World of Nine Star Ki and Beyond

Rex Lassalle was more than a teacher, mentor, and healer—he was a guiding light for all who had the privilege of learning from him. His wisdom, drawn from a deep well of experience, spanned disciplines, cultures, and traditions, yet he shared it with a simplicity and clarity that resonated deeply with those who sought his guidance.

In my books and notes from Rex, there is a small set of testimonials. One of these is from Yoko Ono, who says, "His meditative calm relaxes you as if you went through a Zen koan. You are left with a well-rested body and a clear mind." I think she summed up his work well.

I first met Rex in 1995, and from that moment, his presence left a lasting imprint on my life. As a master of Nine Star Ki, he had an uncanny ability to reveal the unseen rhythms that shape our lives. He taught not just through knowledge, but through presence—his words carried the weight of true understanding, and his insights had the power to shift perspectives and awaken new possibilities. He honoured the traditions he studied while always encouraging personal exploration, ensuring that those who followed his path did so with integrity and authenticity.

His wisdom extended beyond his personal teachings into his books, where he shared his knowledge with the world. Works such as The Time of Your Life – The Five Elements & Your Body Type, Your Emotions & The Alchemy of Time, and Grasshopping Through Time offer profound insights into personal growth, healing, and self-awareness.

Beyond his teachings, Rex embodied a rare combination of warmth, humility, and strength. He listened with an open heart, spoke with purpose, and carried himself with a quiet grace that made others feel seen and understood. He was a storyteller, a bridge between worlds, and a catalyst for transformation.

For me, Rex was also a very funny guy. He understood my sense of humor in a way that allowed him to inject little comments that few other people would understand, but would have me inwardly laughing a lot! I will never forget when I made him and myself a cup of herbal tea before one of his seminars—only to find out that the tea had a strong diuretic effect! I still sometimes wonder what the seminar participants thought we were doing when we kept running out of the room!

To those fortunate enough to have known him, Rex was not just a teacher but a presence that lingers—his lessons continue to unfold long after they were first shared. His legacy is not merely in words or writings but in the countless lives he touched, the minds he awakened, and the souls he inspired.

During the lockdown period, Rex released his Alchemy of Time book and audio. We had several conversations, as Rex wanted me to understand the deep subtleties of the work that accompanied it. Looking back on that time, much of it was about honoring my own work and experiences, as well as those in the tradition that brought me to where I was at the time. The work was very grounding.

Last Wednesday night, I was writing a little for my newsletter about Nine Star Ki, so I had Rex on my mind. As I was locking up my studio, his voice appeared in my head saying, "When I have died, you (Ray) will be one of the people who will carry my work forward and keep it alive." The next morning, I looked at Facebook and learned from one of Rex's friends, Bill Tara, of his passing. Perhaps this was Rex giving me a last piece of advice, or perhaps it was just me making things up in my head—who cares! It is good advice, and I know that Rex would be happy for me to share this story with you.

Though he may no longer walk among us, his light remains. It shines in the wisdom he imparted, the love he shared, and the path he illuminated for so many. We honour him not just in memory, but in how we carry forward the teachings, kindness, and truth he so generously shared with the world.

Thank you, Rex, for the gift of your presence and the legacy of your wisdom. You are deeply missed and forever remembered.

Nine Star Ki for 2025

Wed, 19 Feb 2025 15:26:23 GMT

A Quick Look at 2025 - A Yin Earth Year

A way to understand the year is through the lens of Nine Star Ki . I have been studying this system with my mentor and friend, Rex Lassalle , for around 30 years.

The insights it provides—both for myself and for others—are uncannily powerful

Nine Star Ki is an ancient astrological method that helps you understand your strengths, weaknesses, and life patterns.

It can offer guidance on just about anything—health, relationships, career, or whatever’s on your mind!

In Nine Star Ki, we use the Oriental Five Element system to see where your energy is best spent, both right now and in the years ahead.

One of the things we do is look at the elemental qualities of the current year. 2025 is a "Yin Earth Year."

A Yin Earth year carries the nurturing energy of Mother Earth. It’s a time to slow down, focus on self-care, and strengthen your relationships. Rather than rushing into big new projects, this year is all about laying strong foundations—both personally and professionally—that will support you in the future.

Big, bold moves may feel a little tricky this year, so it’s best to take things step by step and be patient. Small, steady progress will serve you much better than pushing ahead too quickly.

Looking after yourself

When it comes to health, be mindful of your diet and try not to overdo things. It’s a great time to listen to the advice of those you trust and take a more balanced, conservative approach to your well-being.

By embracing the nurturing energy of the Yin Earth year, you can create a solid base for future success while feeling more grounded and at peace in the present. This year is a great opportunity to strengthen connections, take care of yourself, and prepare for exciting things to come!

Interested in a personal Nine Star Ki reading?

A full Nine Star Ki reading takes about an hour. I’ll need your date of birth and an idea of which areas of your life you’d like to improve.

During the session, I’ll walk you through your Nine Star Ki profile, what it means for you, and how you can use this knowledge to bring more strength, happiness, and balance into your life. We’ll also explore any specific questions or concerns you have.

The cost for this reading is £45.00

Let me know if you’d like to book a session—I’d love to help you explore your Nine Star Ki path!

Tai Chi Venn Diagram

Thu, 05 Dec 2024 12:17:35 GMT

It is not uncommon to see people practicing Tai Chi - or to give it the full name Tai Chi Chuan. Usually their movements look graceful and sometimes powerful but unless you have tried Tai Chi, it looks at least a little bit weird. What are they doing? They look happy enough but what are they actually up to?

I believe that this question should be a friend to the serious Tai Chi player. What are you doing? If you already practice, then think about that for a moment. If you keep a notebook for your Tai Chi, why not spend a few minutes writing down what you are hoping to achieve with your practice.

If you have not had a go at Tai Chi yet, just have a think about it. What are these people doing?

Don't worry about getting the answer wrong - it's not possible. Your practice is what you define it to be. Not anybody else's definition. If, though, you can introduce some clarity into what you are trying to achieve with Tai Chi, you are a lot more likely to get there.

After you have had a think, take a look at this diagram. In it, I am giving a few ideas of what Tai Chi can mean for you and perhaps help you to focus more on what you want to get out of it. It is not definitive and other people have different ways of understanding Tai Chi. Have a think and see where it gets you.

What is the difference Between Qigong, Tai Chi and Yoga?

ray@ki-ways.co.uk (Ray Pawlett) — Wed, 04 Dec 2024 15:39:14 GMT

Everybody know what Yoga is don't they. But do you know what the word actually means?

It comes from the Sanskrit word "Yuj", which means "yoke" in English. My interpretation for "yoke", is a frame that fits over a person's shoulders to carry a load equally divided between two ends. Think of a person carrying a bucket at either end of a carrying bar with them in the middle, carrying the load evenly.

In one bucket, we have our physical bodies and in the other bucket we have our mind. If you fill one bucket more than the other then it is difficult to carry. If we simply work on our physical bodies then this is not true Yoga. We have not filled the bucket for the mind, the reverse obviously applies. If we only work on one side of the equation then we do not gain the true improvements for body, mind and spirit that Yoga offers.

Tai Chi and Qigong work in exactly the same way. You need mental development and physical development coupled together in order to gain the wonders that these disciplines offer.

Tai Chi was originally and indeed still is a martial art. This does not mean that everyone who practices Tai Chi aspires to be like Bruce Lee! The "martial" side of Tai Chi is one facet of a vastly multi faceted diamond.

The martial aspects of Tai Chi however are vital to gain the true benefits of the art. It is how we fill the bucket for the "mind". An understanding of how the martial aspect of Tai Chi works will alter the way that you move and the way that you think about moving. This is sometimes called "intent".

In Tai Chi, we balance the physical training with the mental, "intent" training . From this dynamic balance we achieve the full scope of body, mind and spirit training that Tai Chi offers. This should be true at all levels of Tai Chi training whether you are a beginner or a master.

Qigong is exactly the same. The training is a union of body and mind, or physical with intent. Qigong, however is not a martial art. It can be used to supplement martial arts training but it is not in itself a martial art. This means that the "intent" used in Qigong cannot be the same as that used in Tai Chi. However, if we ignore the intent part of the art and focus entirely on the movement, we do not gain the full benefit of our training.

So, instead of a martial intent, we learn how to send our attention inwards to our fascia, meridians, chakras or whatever the exercise demands, but we still have the unification of body and mind that allows the spirit to lift.

There are many cross-over areas between Tai Chi, Qigong and Yoga. This is not surprising as they are all aiming at achieving similar things. An important thing to remember with these art forms is that if you are just training with your body or just training with your mind that you are missing a huge part of what is on offer and will struggle to gain the riches that are on offer.

Shiatsu Research

Thu, 21 Nov 2024 15:05:21 GMT

Research into the healing effects of Shiatsu

The Shiatsu Society amongst others have data showing that Shiatsu interventions can benefit a wide range of disorders and problems. Numerous research studies, articles, case studies and systematic reviews of Shiatsu, including randomised clinical trials, have been published in professional and peer-reviewed journals.

As a result, the evidence base for Shiatsu is continuing to grow – in both quantity and quality.

Multiple research studies have found that Shiatsu correlates with improvements to:

· Back & Muscle pain

· Menopausal symptoms

· Fibromyalgia

· Digestive problems

· High blood pressure

· Anxiety

· Depression

· Stress

Evaluating the impact of delivering Shiatsu at a general practice surgery in Sheffield, one study found that Shiatsu treatments led to significantly fewer doctors’ visits and reduced drug prescriptions for patients living with a range of chronic conditions.³

“ Shiatsu treatments over a five-week period lowered cortisol, adrenaline and norepinephrine in blood levels ”

Shiatsu treatment studies have shown clinically beneficial shifts in stress hormones, as well as an improvement in sleep and activation of the immune system.

Research into the well-being concerns of cancer and palliative care patients receiving Shiatsu in an outpatient clinic has indicated positive results.

An independent, cross-country evaluation of the benefits of Shiatsu, commissioned by the European Shiatsu Federation and led by a team of researchers at the University of Leeds, found that over a six-month period between 84% and 87% of participating Shiatsu clients felt that Shiatsu had been effective in treating their symptoms.

“ Overall total sickness absence from paid employment dropped by at least 50%

Based on the experiences of 948 Shiatsu clients in the UK, Austria and Spain, the study reported a healthier workforce with reduced sickness absenteeism. Additionally, a high proportion of clients made positive lifestyle changes taking increased rest, relaxation and exercise.

Shiatsu Improves Health & Wellbeing

The results from these studies and others show that Shiatsu has great potential not only for strengthening and maintaining client health, but also for improving the quality of life for many people.

The studies also suggest that the reduced use of healthcare and medication has potential implications for reducing public healthcare costs and loss of work time due to illness, stress and fatigue.

Intuitive Self Defence

Fri, 06 Sep 2024 12:15:46 GMT

Intuitive Self Defence (ISD)

Intuitive Self Defence (ISD) is a way of looking at self defence that builds upon YOUR intuition and knowledge rather than starting from scratch, allowing you to develop self defence skills in a way that is individual and perfect for you.

The four pillars of Intuitive Self Defence are Intuition, Warrior Spirit, relaxation and technical skill. Will use traditional and modern training methods to develop these four aspects of ISD for you.

Martial arts are valuable for learning self defence but they take a long time to learn properly. If you wanted to learn martial arts, you would have most likely already started or if not, you can learn Tai Chi with me!

The way that martial arts teach self defence is by creating scenarios with solutions and acting them though. It is a tried and tested method used by special military forces around the world as well as martial artists.

In Intuitive Self Defence, we do not try to over write what you have already learned and picked up during your lifetime. We ask you "What would you do if......" and then see what we can do to improve your response.

In this way, you are building upon what your instincts would tell you rather than starting from afresh.

The actual "fighting" part of self defence is not the biggest aspect albeit important. It is more important to avoid getting into the situation in the first place.

It is your instincts that we will build upon here. YOU are the best judge of your situation especially if you have the confidence to act upon your own instincts. We will do exercises and meditation work to allow us to listen more deeply to our instincts.

The Four Pillars

Intuitive Self Defence (ISD) is supported by four pillars of knowledge and experience:-

1. Intuition - you may not think that intuition can be trained but it can. You will learn how to sharpen your instincts so that you can usually avoid a difficult situation or use your own natural intuitive responses where you need to. This is the key element for ISD - learning to trust yourself and be confident with yourself.

2. Warrior Spiri t - learn how to not be the "weakest animal in the pack", to avoid being picked off by the bad guys.

3. Relaxation - the more relaxed you are in any dangerous situation, the more effectively you can deal with it. Also, any would be attackers will usually be intimidated if they think that they have not managed to scare you.

4. Technique - sometimes we need to get physical. Learn how to cause your attacker the maximum pain with the minimum effort from you. An understanding of technique will also strengthen the first three pillars - intuition, Warrior Spirit and relaxation

Where is your Mind - Science and Taoism meet in your belly!

ray@ki-ways.co.uk (Ray Pawlett) — Fri, 25 Nov 2022 12:32:11 GMT

Our belly brain and the vagus nerve.

Where is your mind?

What a silly question! Obviously, your mind is in your brain.

Or is it! Have you ever had a "gut reaction" or enjoyed music that "comes from the heart", fallen in love or had butterflies in your stomach? OK, the brain may be the central processor in the middle of all thought - but these thoughts and emotions certainly feel like they come from your body.

The ancient Taoists thought about this a lot and came up with an idea that we actually have three brains - the head, the heart and the gut.

Your head is supposed to observe and manage the rest of the body. The gut brain is for your instincts and your heart brain is where your true self resides. If you remember the last time you had an intuition that something was going to happen, you will probably remember feeling it in your belly.

Maybe you remember listening to a piece of music and feeling like the music was singing to your heart? It's not an intellectual thing - you just feel it in your heart.

When your head brain relaxes allows the heart and gut brain to work, then we are working at our optimum levels. The trouble is that the head brain is like an over controlling boss. It is always telling the other brains what to do.

Have you ever had a boss like that? So busy telling you what to do that they never listen to you. You just give up in the end and let them get on with it - but you are not happy!

Modern science is catching up with the Taoists. We have an important nerve called the vagus nerve that goes from our guts to our brains and connects our internal organs to our nervous system. The communication is two-way.

This means that if our guts are feeling stressed that the message goes back to the brain and we feel stressed. Also, if our mind is in a stressful state, it will affect our gut. We end up in a spiral of stress.

The condition of this nerve system is deteriorated by many aspects of modern living such as stress, poor posture, the wrong food and other contributing factors.

Here's the interesting bit. According to modern research, if you want to improve the condition of your vagus nerve, some of the best ways to do it are slow and mindful breathing with a movement and stretching.

The disciplines of Tai Chi, Qigong and meditation are all known to increase vagal tone - the technical name for the condition of your vagus nerve. Having a Shiatsu treatment is like re-booting your nervous system and is also very helpful.

A high vagal tone is associated with lower blood pressure, improved blood-sugar regulation, improved digestion, better mood, reduced anxiety, and reduced risk of stroke and cardiovascular disease. Perhaps one of the largest benefits of a higher vagal tone is the ability to relax faster after stress

The language of modern science and ancient Taoism may be very different but here we have a very clear example of ancient meeting modern and coming up with the same result.

The Inner Smile - Waving at Magpies

ray@ki-ways.co.uk (Ray Pawlett) — Mon, 14 Nov 2022 13:09:10 GMT

A simplified version of the Taoist Inner Smile exercise

Many people know about the superstition of waving at magpies. The idea is that if you see a single magpie, it will bring you sorrow unless you wave at it. As with all superstitions, there are many variations.

When I was younger, one of the older people that my Mum knew from the fens talked to me about magpies. She said that it was a good idea to wave at single magpies but not to get rid of bad luck.

She said that when magpies find a mate, they keep the same partner for the rest of their lives and that if you see a single magpie that the chances are it has lost its mate. So, the old lady's idea was that instead of being focussed on my own sorrows, the focus should be on making the magpie feel a little bit better by being friendly to it.

This was just a bit of fun really but looking back on the story, it can be interpreted in some interesting ways.

The emphasis was not upon my own emotions but on making the magpie feel better. A good lesson for modern times, I would say! To shift the focus of a child from themselves to an awareness of their inter connectedness with nature in a playful way was indeed a crafty trick!

The wise folk from indigenous and traditional people around the world say the same thing. If we learn to shift our focus away from our own gratification and what we can do to help the world that we live in that we will be a lot happier.

The story also reminds me of an ancient Taoist technique called "the inner smile". When we learn how to create a smile from the heart as a matter of routine, we generate a feeling of positivity around ourselves that becomes tangible and helps others to relax and feel better.

Then - guess what happens! The smile comes back to you - except it's grown a bit. The smile that you send out always finds its way back to you.

So, at 53 years old, do I still wave at magpies? With the possibility of it bringing greater happiness, connection to nature and less self centeredness - you bet I do!

Try this inner smile exercise:-

• Sit quietly for a moment.

• Think of a day where you were REALLY happy.

• Remember that day with all of your senses - vision, smell, taste, touch.

• Actually smile! Force a big cheesy grin on to your face.

• Notice how your heart feels different - slightly uplifted from doing the smile.

• Get out there and smile at someone - or a magpie!

The inner smile is just one of a whole range of Taoist exercises and treatments to help you feel better with your body, mind and spirit.

Metal Energy

Thu, 27 Oct 2022 15:33:48 GMT

How the season of the year may affect you

In the world of Energy and healing, we split the year up into five seasons - water, wood, fire, Earth and metal. Deep winter is water, spring is wood, summer is fire, harvest time is Earth and late autumn is metal.

Each of these "elements" has correspondences to our body, mind and spirit. The common name for this idea is "Five Element Theory".

At the moment, the season is in "metal" energy. A way that I often describe it is that metal energy is the energy that cuts the leaf away from the tree so that it can go into winter hibernation to be reborn in the springtime.

Metal energy allows us to let go of what we no longer need so that we can take in new energy. Our large intestine lets go of what we don't need any more as do our lungs when we exhale. For that reason, the lungs and the large intestine are strongly associated with metal energy.

Traditional ancient wisdom says that when we die, we get rid of that which we no longer have use for - our bodies - so that we can re-emerge in the springtime of the spirit after winter hibernation.

Healthy metal energy has us believing in a brighter future. If our thoughts tend towards grief, nostalgia for "the good old days", depression and introversion then our metal energy has become weakened. The strength of the Energy flowing through the metal energy organs and meridians has become compromised.

This time of the year is when we are most affected but it is also the time of the year where we can do the most to help our metal energy. To do this we must start with the belief that we can do something about it - creating a brighter future for ourselves.

Just thinking it is a start but not enough. Something like a Shiatsu treatment would really kick start things but we also need to make our own interventions. Most of them are quite simple and focus on the energy of the lung and large intestine. Try some of these to enhance your metal energy and feel brighter :-

· Eat leafy green vegetables daily - things like cabbage and kale that does not wilt quickly

· Eat mild pungent foods such as ginger, horseradish, radish, onions, mustard and garlic.

· Connect with sources of inspiration and humour

· Aerobic exercise such as swimming and vigorous walking

· Try chanting, singing or anything that involves expressive use of the voice.

Some Information about Meditation

Thu, 27 Oct 2022 12:57:40 GMT

A story about meditation

Several years ago, I was attending a meditation at the Amaravati Buddhist monastery near Hemel Hempstead in Hertfordshire. It is an amazing place and if you have never been there, it is well worth a visit.

Her injuries were so bad that she could easily have bled to death. However, she had a trick up her sleeve. She actually thought that her time was probably finished, so she decided to meet her end in a state of meditation. This is what saved her life!

My brother and I met an elderly lady who was a retired nun. She was a wonderful and very wise person. The sort of person that makes you feel relaxed just by being there. She told us a story about when she was a lot younger; she was in a nasty car crash.

When we learn how to do real meditation, as opposed to simple relaxation, we learn how to change the state of our nervous system so that we are no longer in "survival mode" but in a much different "relaxation" mode.

What happened with our friend, the nun, was that she had gone into relaxation and this slowed down her heartbeat sufficiently for her to not bleed to death.

Benefits of meditation

Meditation has been around for a long time and is done all over the world. Consequently, much work has been done to work out the benefits of meditation. Most of them derive from better regulation of the fight-or-flight response. Here are some of the many examples of the benefits of meditation:-

1. It Boosts Your Health

· Increases immune function

2. It Boosts Your Happiness

· Decreases depression, anxiety and stress

3. It Boosts Your Social Life

· Increases social connection & emotional intelligence

4. It Boosts Your Self Control

· Improves your ability to regulate your emotions

5. It Changes Your Brain (for the better)

· Increases grey matter

6. It Improves Your Productivity

· Increases your focus & attention

A Simple Meditation

Meditation does not need to be complicated. Sometimes it is - and that's part of how the meditation works but I like to keep things simple in my classes - both online and in person (within the COVID guidelines of course!). Here is a simple meditation for you to try:-Here is a simple and powerful meditation for

you to try:-

· Sit in a comfortable quiet place

· Straighten your spine

· Close your eyes and listen to your breath

· Notice how inhalation and exhalation sound different

· Every time that your mind wanders - come back to the sound of your breath

That's it! Meditation demystified and simplified. There can be more to it than that but if you can manage this simple version of what is called Zazen meditation then you are getting the idea!

The more you practise, the easier it becomes.

Earth Energy

Thu, 27 Oct 2022 12:52:47 GMT

Back to Earth

Summer is ending. How does that statement make you feel? Does your heart sink at the thought of the dark nights to come or do you feel relief from the knowledge that the hot nights are going and at least you will be able to sleep?

As the year changes, the challenges and rewards of the season change. So do we! It's obvious really. On a simple level we feel different in the middle of winter to how we feel in the middle of summer. This wisdom was certainly not missed by our ancestors - no matter which part of the planet you come from.

It can be missed by modern people though. We wake up in our centrally heated houses. Walk over concrete and tarmac to our air conditioned cars and then sit staring into a computer or working in a place where we cannot even see out of the window all day. Then we come home - perhaps go to an the gym or watch TV and go to bed. The natural world does not get the chance to interact with our bodies.

This has a big effect! Our bodies react to the seasonal changes in many ways. Our body chemistry is altered by such things as light levels, what we eat, what we do and just about anything really!

Cutting ourselves off from the natural world can make us feel "ungrounded" or stressed. This can lead to all sorts of physical, mental and spiritual complaints.

Harvest time was said to be the time of "Earth Energy". This makes it an ideal time to ground ourselves and come back to the world that we live in. It is a time when we prepare for the cold winter ahead by bringing in the crops that have grown in the year. This is both a metaphor and a fact.

The farmers will have just about finished their harvests by now - what seeds have you sown and what are you reaping? Such awareness enhances our feeling of connectedness with the planet and the rest of our lives.

There are some things that you can do to help your "Earth Energy", here are a few suggestions:-

Get outside and feel the air around you, smell the autumn, enjoy the sights of autumn, put your favourite jumper on if it's cold, listen to the change in birdsong as the summer migrants leave and the winter migrants come in. Make friends with nature!
Eat with the season. Food that has been grown locally has the local energy and is connected with the local environment.
Get some local food and think about this as you are preparing and eating it.
Cut out refined foods and sugars as they ruin your Earth Energy.
Take a Shiatsu treatment to help your body adjust
Find something to share. Don't expect a swap - just share for the joy of doing it.
Use your muscles - get a feeling of your body. Tai Chi and Qigong are excellent for this as is gardening!
Consider what YOU need to nourish your body and soul.

Home

Thu, 27 Oct 2022 12:52:47 GMT

Have you ever thought about what the word "Home" means to you? If you have ever been forced to leave your home, you probably didn't think about much else! Yet, somehow we easily forget how important the feeling of coming home is.

I was born in Bourne, my parents and my grandparents were/are from South Lincolnshire. This means that my Lincolnshire roots go back for many generations. This gives me a strong sense of "home", and the settling qualities of that feeling.

Yet, there is much more to it than that. I love going to Cambridge Folk Festival. When I go there, it feels like going home. There are several other places that give me that feeling. Not places that I have ever lived in but certainly places where I feel comfortable.

Let's dig deeper. When I practice Tai Chi, meditation or have a Shiatsu treatment. I feel like I have "come home" to myself.

This, I think is the crux of the matter. We all need to have that feeling of coming back to ourselves. Coming home. Home is literally "where the heart is" - not necessarily "wherever you lay your hat".

In oriental medicine, our heart is like our spiritual compass. If we are aligned with the energies of our hearts than we are aligned with our "true self". Heart energy also stands for joy, love, communication with others and self.

When we have feelings of joy, love and communication then the heart is singing. On a very deep level, our souls hear this song.

I was lucky. My childhood was full of all of the positive feelings of love and joyfulness. It makes sense then that being in the area that I grew up in will resonate with those feelings. Likewise with the folk festival. It is a place of great joy and communication to me. My heart feels it and enjoys that feeling.

Not everybody is so fortunate! There are many reasons why the simple measures that work for me may not work for you. Nevertheless, our hearts all desire love and joy for their good health.

So, what can you do? A simple answer would be to try a Shiatsu treatment to bring you home to yourself but whilst you are waiting for that appointment, have a try at this:-

Choose a moment when you will not be disturbed for around 30 minutes
Sit and be quiet
Ask yourself "What do I feel like when I come home?"
Allow thoughts and images to travel through your mind. You will probably find a lot more than just the house you live in!
Feel into your heart - any thoughts and images that cause a feeling of joy in your heart are putting you on the right track.

This is simple but powerful. It can help you to unlock your unique "heart code" and open the way to a deeper level of joy and love within your heart.

Would you like to be an astronaut?

Thu, 27 Oct 2022 12:52:47 GMT

If you asked me that question when I was a young lad, like many young people, the answer would be a very certain YES. Even nowadays in my 50's, I think that if Elon Musk or some other friendly billionaire asked me if I wanted to go on a space flight, that the answer would be the same. I can't imagine that happening though, so I guess that I will just have to stay terrestrial!

Did you know though that many astronauts suffered with their mental health after they came back with things such as depression and "mental fog"?

NASA did a lot of research, and came to the conclusion that a variety of factors were in play. One of the major factors was the effect of zero gravity on our proprioception. Proprioception is just a fancy word that refers to the body's ability to perceive its own position in space. For example, proprioception enables a person to close their eyes and touch their nose with their index finger.

When we are in space, our nervous systems are stimulated in different ways to when we are on the ground and this is one of the weakened proprioception is one of the results. The good news is that through special exercises and training that the astronauts were able to strengthen these parts of the nervous system and recover their mental health.

This information stimulated much research within medical and holistic professionals. These days, many people spend a lot of time with their consciousness directed towards a TV or computer screen and don't get enough exercise. This along with natural ageing will weaken our sense of proprioception.

We don't get as bad as the astronauts but our sense of where we are in the world reduces along with balance and the possibility of mental health issues increases.

It's not all bad news though. Losing our sense of proprioception can be seen as a natural effect of ageing but unlike so many things that come with ageing, it's one that we can do something about.

When we exercise our bodies to improve our balance and coordination, then we are strengthening our nervous systems in a way that can help. Simply standing on one leg for a few minutes a couple of times a day will help.

If you wanted to really help your body to stay younger or even recover some of that posture and vitality that you had when you were younger, then you would be well advised to take up a suitable exercise program.

There are many such exercise programs about but one of the most effective is Tai Chi. When we practice Tai Chi, we strengthen our bodies and nervous systems in many ways. If we get "the bug" for it, then practicing most days for a while is not difficult. We integrate it into our lives.

Before you ask, yes, a lot of retired astronauts are very keen on Tai Chi!

The Breath Connection

Mon, 11 Nov 2019 16:20:19 GMT

The way you breathe affects everything in your life

I like a good film! Star Wars is one of my favourites so you can probably guess my age from that!

Have you noticed that when you are watching your favourite good guy battling it out with the arch villain, that your body changes. Your heart rate is elevated and your breathing has become shorter and shallower.

This is because the film has activated the "fight or flight" part of your nervous system. The example chosen here is a pleasurable one but many things can activate your fight or flight response and they are not all fun! I could be mortal danger, stress, caffeine or anything that makes your body think that there is a risk.

Our nervous systems have two main states - fight or flight and relaxation. They have evolved over a long time - many thousands of years. Unfortunately, modern life tends to pressurise people into the fight or flight part and so many people never really relax properly which is bad for your health.

Breath is the major link between your body and mind. Long slow breathing will make you more relaxed but short sharp breathing gets you ready to fight or run.

There are many people who have breathing problems and find it hard to take long slow breaths. This will also activate the fight or flight response and give that person a higher base line of stress in their lives and is detrimental to health.

I have been very fortunate to have been the Tai Chi coach for a group of people in Spalding called "Happy Breathers". We give these people with COPD weekly sessions where we use a combination of Tai Chi, standard exercises, stretching and meditation to make them fitter and have the opportunity to make friends.

It really does work! There is no "quick fix". This group has committed to a regular programme of exercise and relaxation and can see the benefits. All of the regular attendees with COPD have improved their health by attending the groups.

You may at this point think that if you do not have COPD, then there is nothing to worry about. There are many other health issues that are connected to the fight or flight response. These can be very diverse - some examples are fatigue, inflammation, stress, aches and pains and many others.

I used the example of the COPD group because it is a concrete real thing that is going on now and it is a good example of how using Tai Chi, fitness training and meditation on a regular basis can make all sorts of unexpected improvements to your health.

Perhaps people with COPD have a lot of motivation to improve. They start gently and gradually get stronger and feel better for it. If you have the motivation and persistence then seemingly unsolvable health problems can sometimes be improved - or avoided in the first place.