Soon, basic courses on Udemy

Great news !

I am working on a series of basic courses for the Udemy website. These courses will cover the real roots of the Dai-Hara Kizendo Syllabus.

The subjects will cover (but will not be limited to):

  • Intro to meditation
  • Relaxation
  • Breathing
  • Basic ki development

 

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Dai-Hara Kizendo is part of MAA-I

Dai-Hara Kizendo is a proud member of MAA-I, the Martial Arts Association – International.

MAA-I Membership
MAA-I Membership

From September on, new online courses / seminars / coaching sessions will begin.

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Be present

One of the key issues in today’s life is that we often are not aware of ourselves and of the environment all around us.

I suggest here 3 easy exercises to help you be present. These quick and effective exercises can be made everywhere. Start when you are in a comfortable place and when you learn the technique, use it every time you need it.

Feet on ground

It’s a very easy technique, highly effective and it takes just a minute.

Sit or stand, relax your body breathing deeply. Bring your awareness, all of it, on the sole of your feet. Feel the ground, feel the pressure your feet put on it and how the ground feels (cold/hot, hard/soft ?).

Drive your full attention to your sensations.

Time: 1 minute.

Observe your breath

The second technique can be done just after the first one or as a single exercise.

Sit or stand, feet shoulder apart. Close your eyes and keep it close during all the exercise. When you inhale, observe the air that enters through your nose and feel it while it fills your lungs. Exhaling, observe your lungs that become empty while keeping your mouth slightly open.

The more you will practice this technique, the more it becomes effective. The goal of this exercise is to observe the breath instead of forcing it. Let your thoughts pass through your mind without any attachment. You should aim at letting your body and your mind reach unity through breathing.

Time:  starting from 5 minutes up.

Becoming a tree

Stand with your feet parallel at shoulder’s width apart. Let the weight of your body settle towards the ground, relaxing all the muscles. Keep your head straight like if you had a rope from your top-head keeping it up; leave your chin naturally tucked, and let the spine straighten through relaxation. Keep your hands over your hara (over your navel).

Let all the body center itself on its center of gravity, that is right under your first chakhra (your perineus) and in a point on the ground between your feet. Release all muscular tension and let your energy freely flow through your feet.

You need to imagine being a tree, with your feet being your roots. You keep your ki (your vital energy) from the ground and absorb it. Your body will be the trunk, stable and rooted. Imagine your head being the leafs, that get the positive energy from the sun, releasing all the negative energy breath after breath.

The most stunning benefit of this exercise, is an increase in physical and mental energy, achieved trough a proper body posture. A correct posture relieves fatigue as it allows a correct ki/energy flow in the body.

Time: from 5 minutes up.

La respirazione 4-6-8

La tecnica di respirazione (4-6-8) 

 

Questa tecnica di respirazione è studiata per garantire un rapido rilassamento, fisico e mentale. La pratica costante di questa tecnica ne aumenta progressivamente vantaggi ed efficacia.

Respirare in maniera controllata permette di trasferire l’attenzione del sistema nervoso dal sistema simpatico a quello parasimpatico, ottenendo diversi effetti fisiologici, tra i quali un miglioramento della pressione sanguigna, con una riduzione dei valori massimi, e un rallentamento del battito cardiaco, con conseguente miglioramento della circolazione non solo generale ma anche periferica e superficiale.

Questi vantaggi si ripercuotono positivamente anche sulla digestione, sulla tensione muscolare e, ovviamente, su molti effetti negativi provocati da ansia e stress.

 

Istruzioni:

  1. Poggiare la punta della lingua sulle gengive dell’arcata dentale superiore e tenerla in questa posizione lungo tutto l’esercizio.
  2. Espirare a fondo, attraverso la bocca in modo sonoro.
  3. Chiudere la bocca ed inspirare attraverso il naso, contando da 1 a 4, spingendo il diaframma verso il basso (quindi gonfiando la pancia)
  4. Trattenere il respiro contando fino a 6.
  5. Espirare attraverso la bocca, in modo sonoro, contando fino a 8, spingendo il diaframma verso l’alto (quindi tirando la pancia verso dentro).
  6. Ripetere i passi da 3 a 5 per 6 respiri completi.

 

Questa tecnica respiratoria può essere effettuata in ogni posizione, in ogni luogo, in ogni momento della giornata. L’elemento fondamentale è il mantenimento della consapevolezza della respirazione durante tutto l’esercizio.

Si deve liberare la mente da ogni altro pensiero che non sia il conteggio della respirazione.

Ogni volta che si espira attraverso la bocca si deve cercare di rilassare la tensione muscolare del corpo, in particolare quella delle spalle e del collo. È possibile utilizzare una tecnica di visualizzazione durante la respirazione 4-6-8. Quella che consiglio consiste nell’immaginare che ad ogni espirazione si faccia uscire con l’aria anche lo stress, mentre con l’inspirazione si faccia entrare energia fresca.

Per iniziare la pratica di questa respirazione è consigliabile dedicarvi ogni giorno qualche minuto, iniziando con 2 volte al giorno, possibilmente sempre alla stessa ora. In questo modo il corpo inizierà a prendere l’abitudine a respirare in questo modo.

Quando si sarà acquisita una sufficiente pratica, sarà possibile incrementare il numero totale di respiri completi effettuati nel corso dell’esercizio.

Welcome

Welcome to our website!

Dai-Hara Kizendo is a Ki development program designed to help you reconnect with your vital energy, to learn how to relax, to meditate.

Our program uses a combination of meditation techniques and exercises to help you recenter yourself in your Hara and to increase your self confidence and resilience.

The origin of the studies on the vital energy, in the Eastern cultures, is directly connected to the root of the philosophy, and many sayings in China and Japan use the words qi (sometimes spelled ch’i or chi), in Chinese, or ki, in Japanese.

Our physical exercises are part of the Qi Gong studies, and the respiration takes from T’ai Chi Ch’uan and Ki Aikido.

Dai-Hara Kizendo provides an easy, practical, yet extremely effective way to relax, to overcome anxiety, stress, fear, psychosomatic illnesses.

It’s all about you

That’s right: it’s all about you.

Our mind and our body are a unique element, even if in Western culture we are often been taught that they are separate entities.

But that’s not accurate: mind and body may appear different if we consider them from a very superficial point of view. When we approach a deeper study, we learn how they are bound and how one can influence the other, both in a negative and (luckily) in a positive way.

When we are unbalanced, we cannot be relaxed, we are exposed to stress and anxiety, we are more prone to illness. This being unbalanced not only applies to our mental, emotional, sphere, but also to our physical one.
We are tense, contracted, our muscles are stiff and our stomach is often upset, bringing us to difficulties in digesting, in sleeping, in concentrating.

We don’t live anymore. We survive.

But we cannot ask our minds and bodies to manage stress and anxiety for a long time without paying a price, that can be hard, sometimes.

Kizendo is a natural way to address these problems and to help our body to heal itself from the side effects of stress and anxiety.

A few minutes of exercise every day can be an easy to develop habit that will have a deep, positive impact on us.

 

Help us help you

It’s as simple as that: Kizendo is a method that helps you improving the quality of your life.But, you need to commit to exercise, to meditate, to keep time for your practice and be consistent.

Book one of our seminars, live or on-line, and give the method a try.

Even a few minutes a day of commitment, preferably at the same time every day, will be enough to generate a positive effect on your body and your mind.

It takes as little as 21 days to create an habit, so it’s not that hard to take some time for your health, your wellness, your self-esteem.

We are based in Nürnberg, Bavaria, Deutschland, and our live seminars will start in September 2018. The online ones will begin in the same period.

Follow us here, or on Facebook.