Na - Sensitivity Training - Listening with the Skin

When doing Na, or sensitivity training, you want to go slow and try not to compete but to be a good partner. Close your eyes and learn to sense with the skin on your hands. Go slow and start with one hand at a time and over time move to two hands simultaneously. Once you are comfortable with the physical movements then try visualizing your lower energy center while practicing Na. After that, work on the visualization of the 4 gates breathing while practicing Na; you can start with two gates, the upper ones, and over time add the lower ones as well. When you advance even further, you can do Na training on two wooden blocks (still visualizing the lower energy center, of course!).

Taoist Bubble Visualization + Posters

The more intense the meditation and visualization, the more helpful these posters can be. For instance, the Taoist Bubble Visualization and Meditation is pretty complex. You don't only visualize a bubble of energy around your body, but also the flow of impurities out of the body, the absorption of healing energies into the body, and the blocking of negative energies from entering. This complexity is why I often have the energy bubble as the last part of a longer meditation routine.

A great way to make things simpler, and easier to remember, are these posters! There is a lot to visualize while you meditate in this form, so a poster on the wall or the floor that reminds you of the steps and the parts of the visualization can certainly be a big help.

This poster has more text, and reminds you of everything you need to know about the visualization. The other poster has fewer words, and may help you concentrate once you have the meditation memorized.

Good luck, and Happy Stretching!

Counting Breath Meditation + Posters

Today's poster meditation is the Counting Breath Meditation. For those of you who are new to the blog, the counting breath meditation is a great for transitioning from the sound-guided meditations to the silent meditations. It helps you focus on the breath with each number, and is naturally very calming to do.

This meditation has two poster options, one illustration, and one photo. They both say the same things, so pick which ever picture you prefer to look at while meditating.

Which picture do you prefer? And which meditations would you like me to make posters for in the future? Let me know in the comments!

Happy Stretching!

Healing Energy Ball Visualization + Poster

Many students ask me for tools or guides to help them remember the steps for certain meditations and exercises that I teach. My books, DVDs, and the blog, of course, are always available for you to reference. But I have put together some helpful posters that you can print out and hang on the wall in your house that will allow you to get exactly the information you need without too much of a distraction.

Today, we start with the Healing Ball visualization. Click here to download the printable .pdf file.

The Healing Energy Ball is another name for the Lower Energy Center, but people often find it easier to visualize an "energy ball" rather than an "energy center". Do whatever works best for you.

The four steps listed on the poster are just the basics. If you want to achieve an even more advanced level of meditation, then you should begin practicing my tongue alignment trick, as well as the Up and Down Forces.

Also, pay attention to the picture! It tells you to focus your mind on the lower energy center until you can reside there. It is very important that you understand the difference between simply thinking about a visualization, and residing in a visualization. Residing is about bringing your awareness to the area and experiencing the sensations associated with it. 

Good luck visualizing the healing energy ball, and Happy Stretching!

Evoking the Spirit While You Relax

When you are marching in place, it is easy to evoke the spirit of the warrior. And when you are performing graceful Qigong moves, it is easy to evoke the spirit of whatever animal the move is based on. But when you are doing a relaxation, it is harder to get that inspiration for what your mind and soul should embody in that moment.

The best way to jumpstart your spiritual progress during relaxations is to do them in a natural area that has a spirit of its own. For my money, the best place for this is the Dead Sea. People have been visiting the Dead Sea to experience its healing powers for a very, very long time. Science has only just begun to study the effects of the Dead Sea on the people who visit, but there is no doubt that the combination of Earth's lowest land elevation, very dry and clear air, extremely high level of mineral salts, and long history can be felt.

But you don't have to fly to Israel to feel the spirit of an area! There are countless parks, forests, lakes, mountains, and so on that are probably near you. And it doesn't have to be a place that scientists are interested in studying. All that matters is that you connect with the area and can achieve a greater level of relaxation there. Perhaps there is a pond by your childhood home that holds many great memories of simpler times and sunny days. If you feel at home somewhere, and can ease your mind for a while, then you are 90% of the way to healing already.

Something else you might try is looking for natural products from these special places, such as a sea salt. Incorporating a special mineral salt into your Hot Foot Bath is a great way to take your healing routine to the next level. Some people call it the Placebo Effect, I call it the power of the mind. Either way, if you aren't using it in your mind/body routine, you're missing out!

Happy Stretching and Deep Breathing!

Foot Bath for Health

It is very beneficial to soak your feet in salt water for a few minutes a day, especially if you are constantly walking due to your job. It can be done in front of the TV, while reading a book, or (my personal favorite) while practicing your meditation and deep breathing. Enjoy!