Qigong, Meditation, Tai Chi: Bridging Your Path to Health and Longevity
Edition: 1
Copyright: 2017
Edition: 1
Copyright: 2017
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Qigong, Meditation, Tai Chi: Bridging Your Path To Health and Longevity is a guiding primer for everyone interested in gaining insight into these mind-body practices.
Qigong, Meditation, Tai Chi includes classic theories and principles, inherent concepts and techniques, stylistic and practice differences, forms and routines found in the ancient Daoist practices of Qigong, Meditation and Tai Chi. This book ushers Qigong, Meditation, and Tai Chi into the 21st Century while celebrating the original essence of the practices.
Qigong, Meditation, Tai Chi: Bridging Your Path To Health and Longevity by May Chen:
- Facilitates the reader in discerning reliable, trustworthy online access to information, as well as the roles of NIH (National Institute of Health) and NCCIH (National Center for Complementary Integrated Health) in the recognition and promotion of Tai Chi, Qigong, and Meditation as valid, beneficial health practices.
- Devotes a special chapter showcasing the relevance of Qigong, Meditation, and Tai Chi benefits to alignment, contemporary Neuroscience mind-body research data and precipitating perspectives on exercise, stress management, nutrition, hydration, etc. in health maintenance and as preventive or delaying measures against chronic or age related conditions.
- Enhances the student learning experience by including a digital supplement section to each chapter that features instant access to recommended online readings and videos, discussion questions, and a self-quiz.
Dedication
Forward
Introduction
Health
- Health Ownership
- Providers, Services, Ascriptions
- Recognizing Globalization
- Practices outside of Western or conventional systems
Information Age
- Quantity of Information
- Quality of Information
- Who instigates sourcing information
- What types of information
- Usage of found information
Chapter 1 Perspectives
- Health, Fitness, Wellness
Clarification
- Alternative, Complementary, Integrative Health Practices
Role of Department of Health and Human Services
- National Institution of Health (NIH)
- National Center of Complementary Integrative Health (NCCIH)
- Reason and Usage (graph)
- List of accepted CIH practices
- Reasons why not on list
New Institutes since NCCIH (1998)
Chapter 2 Population and Longevity
- Globalization, Technology
- Changes in Healthcare Services
- Patient/client centered
- Network: Remote care, monitoring, consultation
- Health education: even Tai Chi posture corrections
- Changes in Healthcare Services
- Quality of life
- Functional Longevity
- Availability and accessibility to care, services, devices
- Financial security
- Nutrition, Exercise, Stress reduction
- Customized healthcare
- Preventive care
- Early detection
- Improved medical information bank
- Access & Sharing
- Transplants
- Replacements
- BMI: Body Machine Interphase
Chapter 3 Exercise and Fitness: Fundamentals
- Basic Alignment: posture, breathing
- Joints
- Locations
- Range of motion
- Safety in motion
- Forward bend, side stretch
- Neck, spine safety awareness
- Nutrition, hydration, SLEEP, gears
- Warm up & cool down
- Attitude and Motivation
Chapter 4 Qigong
Qi
- Definition
- General
- Energy, ki, prana, electromagnetic energy, bioelectricity
- Qi in Natural States: Cosmic, Man, Earth
- Qi in Chinese psychology
- General
Qigong
Definition
- Literal and implication
- Psychology and Physiology
Origin and History of Qigong
- China
- Health and Longevity
- Self-health maintenance, Self-healing
- Healing of others by teaching or using developed practice systems
- Internal verses External training
- Diagram of Qigong Branches & Box: TCM practices
- Popular Variations: Shaolin, Wudan, OMei, Health Qigong
- Hypothesis for variations
Chapter 5 Outstanding Theories
- Yin Yang Theory
- Relational complementary, opposing forces always in flux
- Balance verses Harmony
- Only constant is CHANGE
- Five Elements Theory: Diagram
- Earth, Metal, Water, Wood, Fire
- Yin Organs
- Emotions
- Colors
- Sounds
- Nutrition & Herbs
- Hot verse Cold characteristic of food
- Western: Protein content, caloric count, sodium content, etc.
- Foods with special properties
- Tastes
- The Interdependency Yin Yang Theory and Five Element Theory
Chapter 6 Principle Philosophies
- Buddhism
- Suffering and Happiness
- Impermanence
- Reincarnation
- Compassion
- Do no harm
- Samsara
- Daoism/Taoism
- The “Way”, the middle path
- Simplicity and naturalness
- Reality check: Daoism is not about denial or laziness
- Confucianism
- Self-reliance
- Respect for familial, social, societal roles
- Humanistic rationalism
- Value Education
- Contribution to good of society
- Closest to “Existentialism”
Chapter 7 Classic Routines
- Standing Still Qigong
- Eight Section Brocade: Ba Duan Jin
- Characteristic features
- Benefits
- Five Animal Exercise Forms: Wu Qin Xi
- Characteristics
- Benefits
- Muscle Tendon Changing Classics: Yi Jin Jing
- Characteristics
- Benefits
Experience and knowledge in practice
- Mind body practice
- Consistency
- Length of practice over time
- Levels of difficulty
- Aptitude
- Improvement over time
Meditation
Chapter 8 Origins and History
- Current references
- Mindfulness Stress Reduction Management
- Relaxation
- Therapeutic applications
- Mindfulness Meditation
- Breath awareness
- Chanting
- Om
- Mantra
- Sounds
- Singing bowl
- Music
- Incense burning
- Transcendental verses Deductive
- Spiritual Enlightenment verses Logical Clarity
- Guided Meditation
- Guided Visual Imagery Meditation
- Five senses
- Colors
- Olfactory
- Ambiance
- Taste
- Touch, Texture
- Pain management
- Transformative
- Five senses
- Mindfulness Stress Reduction Management
Practice makes Perfect
- Competence comes from practice
- Brain Plasticity
Chapter 9 Qigong Meditation
- Qi in Natural expressions
- Heat, Light, and Sound
- Qi in Natural States
- Cosmic/Atmospheric, Man, and Earth
- Qi in Humans
- Jin: Essence: DNA
- Qi: Innate and Acquired Energy
- Shen: Spirit: Temperament, Character
- Internal training verses External training
- Sitting verse Moving Meditation
- Breathing techniques: Natural verses Reverse
- Postures
- Hand forms
- Qi points/Elixir points
Chapter 10 Cleansing Breath
- Qi field, breath, internal qi pathways, gravity
Chapter 11 Yin Organ Qigong Meditation
- Visualization
- Colors
- Sensations
Chapter 12 Six Sounds Qigong Meditation
- Visualization
- Corresponding Sounds (6)
Chapter 13 Daoist Qigong Meditations
- Yoga: 7 Chakras
- Qigong: 3 Dantians, Meridians, Vessels
- Yin Yang Theory
- Spiritual Enlightenment
Chapter 14 Guiding Light Microcosmic Circulation Meditation
Guiding Light Macrocosmic Circulation Meditation
Chapter 15 Wholesome Guiding Light Meditation
Chapter 16 Transcendental Meditation
- Advanced Goals
- Equanimity
- Tranquility
- Stillness
- Nirvana
Chapter 17 Gathering, Nourishing and Cultivating Qi Meditation
- Conditions mental and physical conditions
Chapter 18 Buddhist Qigong Meditation
- Theory
- Interconnectedness
- Impermanence
- Karma
- Reincarnation
- Compassion
- Do NO harm
- Samsara
- Spiritual Enlightenment
- Practice
- Healthy Body and Mind
- Rainbow Meditation
- Seven Chakras or the Three Dantians
- Om
- Om Mani Padme Um
- Singing Bowls, Bells
- Detachment
- Guided Meditations
- Transcendence
- Nature Communication Meditations: Outdoors
Restorative Qigong Meditation
- Walking Meditation
- Communication with Fragrance in Nature
Healing Qigong Meditation
- Full Moon Embracing Qigong Meditation
- One with Grand Tree Qigong Meditation
- Sequoias, Redwoods, large stately trees
- Morning practice
Tai Chi
Chapter 19 Origin and History
- 5 Main Styles or School of Tai Chi
- Chen: Original Style of Tai Chi
- Power releases
- Athletic. Expressive Eyes. Dramatic in Rhythm.
- Yang
- Wu
- Wu/Hao
- Sun (Tai Chi for Arthritis)
- Chen: Original Style of Tai Chi
- Each Style or School has own weapon routines to enhance training
- Original Goals
- Self-defense
- Fitness
- Meditation
- Tai Chi Today
- Primary focus in health maintenance
- Tai Chi as a Sport
Chapter 20 Preparatory
- Checklist
Basic Leg Stances
- Opening posture
- Horse Stance/Standing Squat
- Bow Stance/Warrior Posture (Yoga)
- Crossover Stance
- Single Leg Stand
Basic Hand Forms
- Tai Chi Hand
- Fist
- Hook Hand
Basic footwork
- Forward Steps
- Retreating Steps
Chapter 21 Basic Concepts to Tai Chi Practice
- Yi, Qi, Li: Intent, Energy/Force/Power, Intensity
- Weight Shift verse Qi Assignment
- Listening
- Chen: Sink/Float, Polarizing Energy Sensation
- Sung: Loosen up, Let loose
- Rooting
- Yin Yang Theory
Pertinent Qi Points
- Bai hui
- Hui yin
- Yong chuan (2)
- Ming men
- Lao gon(2)
- Shaohai (inner elbow) 2
- Zusanli (side below knee) 2 OR, Dubi (outer side of mid-knee) 2
- Dantian (3)
Chapter 22 Tai Chi 13: 8+5
Eight Doors/Ways to Self-defense
- Peng: Wardoff
- Lu: Rollback
- Jie: Squeeze
- An: Press
- Chai: Pluck
- Lieh: Split
- Zhou: Elbow
- Kao: Lean-into
Five Orientations
- Forward
- Retreat from
- Right
- Left
- Center
Chapter 23 Benefits
- Evidence-based
- Balance
- Flexibility
- Fall Prevention Training
- Stress Reduction Workout
- General sense of wellness
- Boost to Immunity
- Eases Fibromyalgia pain
- Eases Parkinson’s Disease Symptoms
- Enhances memory, cognition
- Eases Arthritis pain
- Lowers Blood Pressure
- Extrapolations from contemporary scientific findings
- Brain Plasticity
- Improvement in Mind Body Synchronization
Chapter 23 Mind Body Connection
- Qigong
- Meditation
- Tai Chi
21st Century Technological Innovations in Functional Longevity
- Basic Requirement is a Relatively Healthy Mind Body Spirit
Chapter 24 Tai Chi
- Where are we going with it
- Refine and standardize teaching
- How to Find a “Good Fit” Group or School
- Flow with lifestyle and technology
- Adapting – Relativity: Balance & Harmony
- Interdependency
- Change – The Only Constant
- Ultimate Practice
Routine Postures
- Standing Still
- Five Element Qigong
- Chen Style 8
- Chen Style 19
- Chen Style 26
- Yang Style 8
- Yang Style 24
- Yang Style 42 (Compulsory Routine)
- Eight Section Brocade: Ba Duan Jin
- Five Animal Exercise Forms: Wu Qin Xi
- Muscle Tendon Changing Classics: Yi Jin Jing
- Six Sounds Healing Forms
References
Index
Credits
- Photo images
- Drawings
- Posture Demo Images