INTERNAL EXERCISES FOR THE MIND, BODY, AND SPIRIT. 

Meditation: Spirit

How to do it:   Sit with your legs crossed in a comfortable manner. Place one hand on top of another, palms up thumbs touching each other. Relax your shoulders, but keep your back straight. With your eyes closed, inhale through your nose and exhale through your mouth. Slowly calm your mind and focus on your breathing. In the beginning it is advised that you count each cycle of your breathing to pace yourself. For example gently inhale to the count of five and then exhale to the count of five. With time try to increase the duration of your breathing cycle. Never force yourself and breath naturally. After a while your breathing cycle should feel comfortable. At this time try to relax your mind and create a peaceful state for yourself. Eventual goal is to have a mind void of thoughts during meditation. This is much easier to achieve if you are persistent with your practice. Best time to meditate is in the morning.

How much to meditate: You should start with just a few minutes a day, than increase the time to about 20 minutes. But the most important part is that you must meditate as long as you are comfortable.

What this exercise does for you: Benefits of meditation are numerous, you must experience many of them for yourself. For a beginning martial artist, increased sensitivity, focus, and balance can be listed as initial benefits.

Abdominal Breathing: Body

How to do it: Sit with your legs tucked under you with your hands on your knees. This position is sometimes called "Seiza" in Japanese arts. Close your eyes and focus on your lower abdomen. This is an area just below your navel and is referred to as "Tanjun"in Korean arts. Now deeply breathe through your nose, imagining sinking the air to your "Tanjun." Slowly expand your abdomen as you inhale, so that your lungs can observe maximum amount of air comfortably. Now exhale through your mouth as you tuck in your abdomen. Mentally you must visualize a circular movement of energy turning front to back in your lower abdomen as you do this exercise.

What this exercise does for you: This exercise improves your body’s ability to utilize inhaled air and improves your Chi (internal energy).

Heaven Breathing: Mind

How to do it: Sit with your legs tucked under you with your hands on your knees, same as above. Breathing pattern is similar to Tanjun Breathing. As you inhale bring your palms in front of you, touch them lightly and raise them. As you exhale lower your hands to your knees. You should do the exercise also opening your arms to the back. Inhale as you move your arms back, exhale as you bring your hands to your knees. Mentally, as you inhale you should imagine observing the whole universe. As you exhale imagine eliminate all negative thoughts.

What this exercise does for you: This exercise brings out your positive attitude.

Ki (Chi) Exercise: Complete Exercise for Mind, Body and Spirit

How to do it: Stand with your feet shoulder width a part, feet parallel, and your hands on the sides just below your belt. Inhale through your nose as you lower your weight to center with your knees slightly bent. Open your fingers as far as you can, relax your arms. In a circular manner reach your hands forward. As you exhale strongly, bring your hands to your lower abdomen and to your sides fast. Repeat the same exercise reaching around to the back, and reaching upward.

What this exercise does for you: Increases focus, teaches stance structure and improves Ki.

This is all a beginning.  Now feel the innate power of your body to heal itself, call us for an Appointment.
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