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

https://www.facebook.com/events/2545113359054918/

View original post

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.

introduction

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.

Characteristics

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:

FREQUENT SICKNESS

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.

CHANGES IN LIBIDO

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.

TIREDNESS AND INSOMNIA

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.

YOU HAVE INTESTINAL PROBLEMS

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.

EFFECTS ON OUR BODY

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.

EFFECTS ON MIND

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.

Meditation to manage stress

Stress is one of the biggest problems in today’s life of many people.

A research performed by the Chartered Institute for Personnel and Development (CIPD), shows that one of the most relevant factors in employees sickness is chronic stress.

Various researches and studies have clearly shown that when an employee is
stressed, s/he is also less engaged, produces less, and is often absent from work. Only in the USA, the consequences of stress-related illnesses cost businesses the incredible sum of $190 billion a year.

Scientist agree in recognizing the benefits of meditation, relaxation, and mindfulness practices in personal and professional environments.
Meditation, in particular, has been proved as having long lasting effects on its practitioners when dealing with stress levels.
So, science suggests that adopting a life style change that brings to the adoption of meditation and relaxation practices can contribute to an healthier, happier life.

Investing in one’s wellness, both mental and physical, and in one’s business environment wellness, is a wise choice, that is no longer acceptable to delay. Meditation, relaxation, and mindfulness can be easily adopted by anyone, in every place, at any time, and those who decide to invest on it, quickly discover the wide range of associated benefits in their personal and professional life.

These benefits go from a better mental health, increased levels of morale, better communication and participation in groups, to a better goal setting, more concentration, clearer planning and execution. All this is possible thanks to the positive effects meditation has on emotions, brain’s physiology, and body stress reaction.

Our mind and our body are bound, and as negative patterns impact on both, thus positive behaviours create a positive spiral of increased resiliency and wellness. Of course everyone is aware that, even if we try, we cannot separate our personal stress reaction from a “business-related” one. When we are stressed, the effects ripple both on our personal and professional lives.

Through meditation, we can build a healthier mind, understanding how our body reacts to stressors, and nurturing a conscious awareness of how each stressor could be controlled so that its impact on us is limited or eliminated.

Dai-Hara Kizendo meditation practices, when specifically aimed at managing stress, focus on awareness, relaxation and breathing. These kind of exercises can be done everywhere, at any time, by everyone, even those who never tried meditation before. With our method you will start reconnecting your mind and your body, understanding yourself and your reactions to stress.

With these tools, you will connect your body to your mind, creating the right attitude to address stress, relax, and live better.

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

 

cropped-dhk.png

Follow us to get updated !

 

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.