Meditation for students


As the exam season approaches, many students begin to feel the need for practices that can help them get rid of stress, anxiety, and fears. Meditation is a natural, easy-to-follow practice that can give immediate and long-lasting benefits to students.

Learning how to meditate is something that can be done in a few guided sessions, and requires no previous experience. Also, what the student is required to do to get results it’s taking 10 minutes every day to meditate. No difficult task, no need to leave your favorite place, no special dress required.

Just some commitment.

That’s the reason why there is an increasing number of educational institutions that, having in mind the wellness and the positive impact on their students’ academic results, are offering meditation to them.

So, as soon as you start to experience stress, fears, anxiety in your exam period or some lack of motivation and commitment…

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Happiness in Business Workshop

Raffaello Palandri's Blog

My friend and coaching partner Daniel Riethhas invited me at the TRÄUMEN & MACHEN Festival 2020 in Rothenburg odT, where I will hold a Workshop about #HappinessInBusinessand employees’ and companies’ responsibility towards top performance and continuous improvement.

Image may contain: text that says "TRÄUMEN MACHEN Festival 2020 28.03.20 @ "Zum Ochsen" Rothenburg odT Powered by Wagner"

Here is the amazing introduction he did:

Happiness Coach & Autor, erfolgreicher Consultant für Unternehmen und Regierungen, Meister in Meditation, Achtsamkeit, Qi Gong, fernöstlicher Kampfkunst und Philosophie – klingt erst mal krass. Ist er auch!
Raffaello Palandriwird uns beimTRÄUMEN & MACHEN Festival 2020näher bringen, wie Unternehmen durch die Ermächtigung der Mitarbeiter Profite steigern und Kosten senken können.#HappinessInBusinessist messbar.
Zudem lernen wir unsere eigene Verantwortung kennen und was wir dazu beitragen müssen, um gesund und glücklich zu leben und zu arbeiten.
✅Workshop: Happiness in Business, 11h30-12h30

Happiness Coach & Writer, successful consultant for companies and governments, Master of Meditation, Mindfulness, Qi Gong, Eastern Martial Arts…

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Why MMQG is right for you

The Happiness Coach

So, you are interested in practicing meditation, or mindfulness, or perhaps both of them. You have done your research online, you have asked your friends and possibly tried some app. But you are not fully satisfied.

As there are plenty of meditation or mindfulness courses, both in person or online and as there are many things that can come to mind, I want to show you how MMQG can be your best option.

The actual scenario

What does an MMQG course offer, that’s missing from most meditation and mindfulness offerings?

Today you can find many free or inexpensive courses, apps, lessons, seminars, webinars and so on that promise to teach you how to practice meditation or mindfulness.

Each of these offers has good things in it, but none is as complete as MMQG ones.

Let’s check together some key points and assumptions:

There is no worldwide certification program for…

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Self-Exploration and Self-Acceptance through meditation and mindfulness

The Happiness Coach

Are you joining me tomorrow afternoon to discover Self-Exploration and Self-Acceptance through meditation and mindfulness?

You could stop your self-sabotaging habits, develop confidence, grow your creativity, expand your mind, and live happier.

We will meet at Sushumna Healing Space in Nuremberg, from 17:00 to 18:30

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Liu Zi Jue (六字訣) or Six Healing Sounds

Dai-Hara Kizendo uses Liu Zi Jue (六字訣) or Six Healing Sounds as one of its commonly practiced Qi Gong Exercises, in the MMQG (Meditation, Mindfulness, and Qi Gong) syllabus.

This exercise requires attention and should be learned by following the instructions of a teacher. You will find in this article a general explanation of its benefits and practice.


Liu Zi Jue is one of the traditional Qi Gong exercises, as recognized by the Chinese Health Qigong Association.

It is an exercise that regulates and enables the practitioner to control the levels of Qi inside the body through specific inhalation and exhalation process and using sounds to be pronounced with peculiar mouth forms. The exercise is a way to improve health, reduce stress, and promote self-healing.

The term Liu Zi Jue first appears in the Chinese text Yangsheng Yanming Lu (養生延命錄, or Extracts on Nourishing Spiritual Nature and Prolonging Bodily Life) , written by Tao Hongjing (陶弘景) , a famous writer, calligrapher, alchemist, astronomer and pharmacologist, who lived during the period of the Southern and Northern Dynasties (420-589).
For what we know, at that time the Liu Zi Jue consisted just of the sounds. Only later, during the Ming Dynasty (1368-1644), the associated body movements where added to the exercise.

The six healing sounds are :

  • XU 噓 – ‘hiss’ – regulates the Liver Qi
  • HE 呵 – ‘yawn’ or ‘laughing sound’ – regulates the Heart Qi
  • HU 呼 –  ‘to sigh,’ ‘to exhale,’ or ‘to call’ – regulates the Spleen/Pancreas Qi
  • SI 呬 – ‘to rest’ – regulates the Lungs Qi
  • CHUI 吹  – ‘to blow out,’ ‘to blast,’ or ‘to puff’ – regulates the Kidneys Qi
  • XI 嘻 – ‘mirthful’ – regulates the San Jiao 三焦 (Triple Burner) Qi

San Jiao refers not to a real, specific physical organ but represents the energetic channels that run through the upper, middle and lower parts of the body.
In TCM, one of its main functions is to regulate Qi and the body fluids that surround the internal organs.


The Six healing Sound exercise, to be effective, must be performed paying attention to a series of factors.
The most important ones are the following:

Mouth forms

Liu Zi Jue uses six sounds, that must be pronounced with six special mouth forms and methods of pronunciation.

Combining breathing and movements

You can combine the sounds with specific physical movement to enhance the positive effect of the resonating words.

calm and floW

During the practice each movement should be performed calmly and keeping an uninterrupted flow. The breath should be deep and regular, so to promote relaxation and concentration.

Practitioners of these exercises report not only that they have experienced a general improvement in their health and general quality of life but also they had measurable clinical improvements in treating hypertension, hyperlipidemia and high blood sugar.

How the Liu Zi Jue Work

In Traditional Chinese Medicine (TCM), there are five major organs — Heart (), Liver (), Spleen (), Lungs () and Kidney ().
These five organs did not represent exactly the anatomical organs. Rather, they describe the functions that the organ carries on. Also, each organ can have a Yin and Yang function, and each Yin organ is paired with a correspondent Yang one.

These functions are called Zàng Fǔ (脏腑). Zang indicates the Yin organs, Fu the Yang ones.
The Yin organs are: Heart (), Liver (), Spleen (), Lungs () and Kidney (), the Yang ones: Small Intestine (小肠), Large Intestine (大肠), Gall Bladder (), Bladder (膀胱), Stomach (), and Sān Jiaō.

Each of the five organs is associated to an element: fire, earth, metal, water or wood.
It is thought that each organ resonates to a specific sound, and that using that sound one can remove congested, blocked Qi from the organ and fill the organ itself with fresh, clear Qi.

Blocked Qi pain, discomfort or illness. Each organ has specific symptoms to show a congested Qi. An expert TCM practitioner can help you find which organ is affected.

The Six Healing Sounds resonate in the organ and expels the congested Qi through breathing, bringing in fresh one.

How to practice Liu Zi Jue

There are several ways to use the Liu Zi Jue, but you can use it or in its complete form or just in those parts that can help improving your current health.

For general health maintenance, you should practice the six healing sounds in the following order:
Xū (Wood) → Hē (Fire) → Hū (Earth) → Sī (Metal) → Chuī (Water) → Xī (Wood). This order is based on the mutual generation (相生 – xiang sheng) sequence of the five elements (五行相生).

To promote healing, you can alter the order of the sounds in the sequence and use this one instead:
Hē (Fire) → Sī (Metal) → Xū (Wood) → Hū (Earth) → Chuī (Water) → Xī (Wood). This order is based on the mutual overcoming (相克 – xiang kè) of the five elements (五行相剋).

The five elements are, of course: Wood (木 – mù), Fire (火 – huǒ), Earth (土 – tǔ), Metal (金 – jīn), and Water (水 – shuǐ).

As told before, you can choose to practice just the sound that is associated with the current season or the current condition you want to address. Remember that Xī 嘻 , can be practiced all year round to support the San Jiao.

The sounds are associated to the five elements, the five organs plus the San Jiao, and to the four seasons as follows:

  • XU 噓LiverWoodSpring
  • HE 呵 HeartFireSummer
  • HU 呼Spleen/Pancreas EarthAll Seasons
  • SI 呬 LungsMetalAutumn
  • CHUI 吹  – KidneysWaterWinter
  • XI 嘻San Jiao WoodAll Seasons

When you practice this exercise, remember to pay attention to always breathe in through your nose and breathe out from your mouth.
Repeat each sound six times, and practice the sequence or the part you chose three times a day.

Before starting the Liu Zi Jue, you can warm you up using your normal Qi Gong sequence.

Keep your back straight, chin parallel to the ground, eyes open but not looking at anything. Breathe into the lower dantian and center yourself.
Free your mind and leave all the thoughts pass through it without being attached to them.

Perform the sounds as it has been taught by your teacher.

End the sequence by rubbing the palms in circles around the lower abdomen.
Men will put their right hand over the left one, while women will put their left hand over the right one.
Do 36 rotations clockwise, then 36 counter-clock wise.

How to foster your true yourself

Working on happiness as a coach, I have quickly discovered that to be happy, you also must be authentic with yourself.

What does this mean?

Be true with yourself and the others

When you are not authentic with yourself, you feel as you are not at ease in your own mind, in your own ethos, in your own life. And, if you dig a bit into yourself, you can easily find that this is actually quite a basic truth.

If you tell a narrative to you and to the others, that is not yours, that is not aligned with what you really feel and who you really are, this will have consequences.
On your mind, and on your body. And, people will notice that, too!

Confidence, and happiness, come from telling the truth. First of all to you. When you look at your image in the mirror, do you feel that ease that arises from living and behaving as you really are? If not, start being honest you.

Start to foster your true yourself.

Foster your true yourself – Dai Hara Kizendo

This will immediately let you know that you are enough, and that your unique set of emotions, thoughts, feelings, needs, are ok. You are ready to live your life despite pressures, stress, and mistakes.

More: if you are not true with yourself, how could be reliable in a relationship, being it a personal or a professional one? Everything that is not true will hamper your relationship and will make it unsustainable.

D you know which is the cause of this behaviour? Fear.

At a certain point of your life, you will have developed the idea that if you really showed who you really are, we would have been rejected and criticised.

So, you probably started censoring your feelings, and started adopting the ones you thought could be more likely to be liked and accepted.

Brené Brown, in her book, The Gifts of Imperfection writes that “authenticity is the daily practice of letting go of who we think we are supposed to be and embracing who we actually are”.

She then suggests that we need to do is embrace who we are, accepting the idea that we are allowed to be imperfect and vulnerable. And, in accepting our vulnerability, we actually become stronger.

10 practical ways to foster your true yourself

Here I list 10 easy ways to embrace the real yourself. Start practice these little tasks everyday, and you will discover how effective they are:

  1. Let go of all the false thoughts, behaviours, and attitudes you may have developed or adopted.
  2. Start telling what you really feel and need and act correspondingly.
  3. Start making small steps towards your true yourself, follow your passions, your dreams, your ideals.
  4. Make your choices not basing them on how much these choices are popular, but on how they resonate with your values AND taking into account both the effect these choices will have and your higher goal.
  5. Act in a way that represents clearly your ethics and values.
  6. Cultivate your ideas and your feelings. Don’t simply mimic other people values and goals.
  7. Start being open, kind, and grateful. Don’t play the blame game.
  8. Accept the fact that you cannot be liked by everyone.
  9. Learn how to set boundaries, and how to say no.
  10. Practice awareness, compassion, engagement.

Start understanding yourself

Dai Hara Kizendo allows you to better understand yourself through the regular practice of meditation and mindfulness.
This lets your authenticity to grow and settle.

Remember that being yourself is a journey, that needs daily steps to go on towards our goals. You must develop a true interest in discovering who you really are, and expect to spend some time before being able to get rid of all our false behaviour. A constant practice, anyway, is the best way to get results since day one.

How stress hurts us

Welcome to April!

Very probably, with the arrival of Spring you start to become aware that you’re overstressed due to work.

According to recent studies from the American Institute of Stress, up to 65% of professionals state that workplace stress is the cause of their distress.

As you certainly know, stress has a negative impact both on our minds and our bodies.

Some of the signs that your mind/body system is overstressed are:


If you feel like you’re constantly battling against a lot of not well-defined illnesses, stress may well be the cause. This occurs because stress takes a great toll on your immune system, leaving you more subject to infections.

Different clinical studies show that people exposed to chronic stress have weakened immune response to the flu vaccine, and that stressed adults are more prone to respiratory infections and experience 60% more days of symptoms than the people who are not stressed.


Many people experience changes in their libido due to stress and anxiety.

A study showed how high levels of stress are associated with lower levels of sexual activity and satisfaction in women and men.


Stress also causes a very negative effect on your sleep. When you are overstressed, the cortisol levels in your blood become unbalanced, thus reversing the normal patterns. This means that you will be unable to fall asleep quickly, you will have troubled nights, and then you will wake in the morning tired.


Our guts are our second brain, so it’s no surprise that when we are stressed and anxious, they undergo a lot of negative side effects.

These range from a feeling of having knots in our stomach, intestinal inflammation, digestion difficulties, irritable bowel syndrome symptoms, and more.


Stress puts our amygdala, the oldest part of our brains, in a permanent state of alert, putting us in a fight or flight mode. When this mode is active, we partially lose the control of our rational brain and we become more uncontrollable and unpredictable. Fight or flight hormones are released in our body, and they increase our blood pressure, heart rate, and alter our muscular tension and respiration. All these things are designed to let us be prepared to cope with an emergency.

We can feel the adrenaline being pumped in, and our heart start beating quicker and with more strength, and sometimes it can miss some beats while we experience hyperventilation.


Stress and anxiety, as everyone has easily experienced, have a very negative effects on our brain. When the amygdala takes control of the situation, we become unable to access memories, information, focus control.

This is because our body goes into a survival mode, shutting off all functions that aren’t necessary for survival.

To help solving all these symptoms, Dai-Hara Kizendo offers a vast range of solutions, starting from meditation, passing through relaxation and mindfulness practice, and arriving to physical exercises.