Tai Chi – The Best DVD Lessons

I became interested in Tai Chi, one of the best known martial arts from ancient China (more information and history). I’ve been receiving acupuncture, and I wanted to try something myself to nurture my internal energy, qi, to enhance my wellness.  I don’t want you to think Tai Chi is a mere workout or exercise; it is an art. 

I came across Dr. Paul Lam’s Tai Chi for Health series on YouTube.  I watched the free first lessons, and I was very impressed with the slow pace, thorough instructions of every step, and helpful explanation of Tai Chi philosophy.  The slow pace and detailed instruction are must for me. I often get frustrated with yoga classes both in person and videos because the pace is too fast, and the instruction isn’t always clear. Dr. Lam’s calm and kind voice alone makes you peaceful and happy. You feel like he is really there in front of you to guide you through. 

I bought Tai Chi for Energy (outside USA), and I am in the middle of the 8-lesson course.  In each lesson, you will learn only a segment of the complete sequence of movements (3 minutes in total).  Each lesson goes over the previous learned forms, and the sequence gets longer.  I practice each lesson for 3-4 days before moving on to the next lesson because I’m so looking forward to the next lesson although my movement isn’t smooth yet. The reason I said Tai Chi is an art is the first movement you learn is to put the foot apart.  You have to put your mind to every single movement, however simple and subtle it is.  Tai Chi trains your mind to slow down and concentrate.  It takes time and many practices to “master” seemingly easy flow of slow movements.  It can be very difficult for some people to slow down, but once you let yourself go and follow the flow, it will be very calming as well as revitalizing. 

This page shows you what DVDs you can start with.  Tai Chi is proven beneficial especially for people with arthritis, and Dr. Lam’s Tai Chi for Arthritis is endorsed by Arthritis Foundations and CDC.  There are many other DVDs such as Tai Chi for Diabetes, Tai Chi for Rehabilitation, and Tai Chi for Osteoporosis. 

I am not getting compensation for promoting the products.  I simply believe that they are the best DVDs to learn Tai Chi.

Take a Pause: Body Scan Relaxation

Awareness is a great way to connect with our body.  We often forget how our body feels most of the time until it screams out as pain.  Or, we don’t even want to face any sensations, especially if unpleasant (will post about facing pain).  However, noticing any tension, discomfort, and ease that may go unnoticed in our daily life is important to deal with stress before it is out of hand.   

One of the benefits of massage is that you can easily notice how your body feels by touch; feeling good, sore, tight, warm, tingling, stinging, pain, or unexplainable sensation.  Massage is a great to way to learn to stay where the EASE is found.

If you need audio instructions, you can play the Track 6 “Body Scan for Meditation” (seated - 2 min.) by Mindful Meditations by UCLA or Body Scan (lying down – 5 min.) that I talked about in the post “Calm Your Anxiety with Breathing Exercises.”

I use Body Scan before going to bed every day, and it puts me to sleep right away!

Listen to Our Innate Wisdom

INNATE WISDOM or INNER DOCTOR: I have heard of these words many times by now, and it also relates to the introduction of “Ortho-Bionomy A Path to Self Care” by Luann Overmyer mentioned in the last post.  In the holistic approach, maintaining equilibrium within us is important for our well-being.  We do have an INNATE WISDOM or INNER DOCTOR in us to heal ourselves, self-regulate and balance itself.  Have you recently listened to your innate wisdom?

When it comes to our health care, we are used to being told what is wrong, and what to do by health care professionals.  And, medical professionals rarely ask us what we have to say about our pain or discomfort.  When one client tried to tell his doctor what he thought was wrong, he was silenced by “Are you a doctor?”  I would say, “yes, everybody has a doctor within!” 

Some people are aware of what their body needs, but most people don’t know how or never thought about it.  Next time you feel discomfort or pain, I encourage you to take a moment to tune into your body and ask yourself BEFORE thinking about inconveniences and worst scenarios.

What am I feeling?

What is my body telling me?  

What should I do now to make it feel better?

It is likely that taking a moment to pay attention to our body alone relieves some of the pain and discomfort.  Be curious and responsible for our own body.  It will help us assess and cope with pain or discomfort more calmly and wisely.   

 *Disclaimer: I am NOT suggesting you ignore diagnosis or advise from medical professionals.

FAQ: How to Relax

As a matter of fact, receiving massage is a skill to be learned.  I don’t assume that everybody can relax and let go of their body.  One client who was receiving a massage for the first time asked me what he was supposed to be doing on the table; if he should get his body floppy or tense to benefit from massage.  I thought that was a great question.  There are techniques that you actively participate in moving, stretching, or resisting.  Other than that, you let your body relaxed to benefit from massage.   

A part of the goal of receiving massage, I believe, is to let go of the body and mind.  Some people are aware of not being able to relax, and others don’t notice that they are tense.  Or, some just try to help me move their arms or neck.  Whatever the relaxation level is, I am happy for you to be receiving massage.  Because, relaxing your body is same as quieting your mind.

Here are some of my personal tricks which might help you.

• Imagine you are floating in the water.  Feel your body synchronizing with the movement of the water.  Your whole body must be completely let go.  Otherwise, you will sink.  
• Let the teeth apart and relax the jaws.  You tend to keep tension in the facial muscles.  Once your jaws get soft, other parts of the body will follow the suit.
• Feel the sensation of your body, but don’t analyze it.  You can stop having thoughts (even momentarily) and be present with yourself.     
• Focus on breathing as you might have heard too often.  Feel the sensation and movement of the chest.

Good luck!

Cranial Unwinding - My First Observation of Craniosacral Therapy

I am a member of the Florida State Massage Therapy Association, and they offer Continuing Education classes every month for the members.  I like attending their classes because they invite massage therapists who specialize in different techniques and approaches, so it’s a perfect opportunity for me to be exposed and learn new things.

I was intrigued by Paul Pock’s Cranial Unwinding.  Although I had basic knowledge of Craniosacral Therapy (a brief description below), and heard practitioners talking about their experience, it was not on my list, to be honest.  I was not drawn to, so called, energy work.

毎日できるマインドフルネス

以前 ”スキンシップで幸せになろう！” と ”自分の存在を感じる” で、触れ合い、オキシトシン、感覚への気づき (マインドフルネス)、幸せとのつながりについて話しました。ここでは、もう少し日常生活で気軽にできることを探してみました。

感覚を意識することは自分でも毎日できます。そういう機会を増やせば増やすほど幸せにつながるはずです。お風呂に入って「はぁ〜」とひと息ついたり、おいしいものを食べた時の感覚を思い出してみてください。とても幸せな気分になりますね。「気持ちいい」「おいしい」という感覚だけに集中しているからです。その瞬間、何も考えずにその瞬間の事実のみを堪能しているのです。感覚への刺激は心に大きな影響を与えます。五感のうち嗅覚が一番強く記憶と感情に結びついていると言われます。昔使っていた香水を嗅ぐと、その頃の思い出、感情までがよみがえってきます。私の場合は味覚が強かったようです (笑)。子供の頃食べた北海道のおいしい海鮮物や山菜は、いつ思い出しても幸せな気分になります。

「自分の存在を感じる」とは？

“私の目指すマッサージセラピー”で「自分の存在を感じる」ことが身体と心の健康につながるとお話ししました。哲学的なことではありませんし、超自然的な意味合いも含んでいませんのでご安心を。

「自分の存在を感じる」とは「自分の今この瞬間の気持ちと感覚に気づく」ことです。「アウェアネス」「気づき」「マインドフルネス」とも呼ばれます。マッサージ中、身体の感覚を観察してみてください。感覚でもいろいろあります。気持ちよさだけではなく、身体が温まっていく感覚、ジーンとする感覚、身体が重くなっていく感覚。体内で起こっていることを判断したりせずに、あるがまま受け入れてください。無意識のうちに緊張させている身体の部分にも自ら気づくことができ、解放することができます。また、今まで気づかなかった痛みにも気づくかもしれません。感覚に伴って感情も湧いてくることもよくあります。でもその感情は理解しようとしたりせずにそのままにしておいてください。思考ではなく、感覚に意識を向けると「行動を起こしている自分」ではなく、ただそこに「今存在している本来の自分」を感じられるようになります。それが、心身ともに深いリラクセーションにつながり、特にストレス対処に効果があります。

私の目指すマッサージセラピー

私が目指すものは、単なるマッサージではなく「マッサージセラピー」です。マッサージはコリをほぐしたり、痛みを和らげたり、ストレス解消になり健康にいいことはご存知かと思います。「マッサージセラピー」はもちろんそれも含まれているのですが、それ以上を目指しています。心理療法が「話す」ことを媒介とした「心」のセラピーであるのとは異なり、マッサージセラピーは「触れる」ことを媒介とした「体と心 (body-mind)」のセラピーです。マッサージは、身体的な変化(血行が良くなるなど)を起こすだけではなく、身体への刺激がさらに精神的／心理的変化(リラックスするなど)を起こします。よく「心身ともに」とか「病は気から」と言いますが、体と心は強く結びついています。感情が顔の表情に出ます。心の痛みが体の痛みとなって表面化します。過去に怪我をしたり、辛い経験と関連のある体の部分に触れられると、その時の感情がよみがえることがよくあります。 そのため、マッサージセラピストは体に触れるだけではなく「心」にも触れる仕事だと言えます。そういう意味で、包括的 (holistic) なセラピーと言えます。