The journey

Qigong for calm kids

Imagine a world where you feel completely relaxed and at ease with yourself and inspired by the world around you. Sadly that’s not a reality for the skyrocketing number of kids who suffer from anxiety.

Childhood anxiety is a growing issue worldwide. It’s particularly challenging for sensitive kids growing up in the stress soup of post-earthquake Christchurch. So what causes anxiety and what can you do about it? In this video, brain researcher Nathan Wallis explores anxiety in kids, looking at why some kids even within the same family are resilient and others suffer from crippling anxiety.

Kids love feeling their energy come alive and respond really quickly to the simple yet powerful relaxation and balancing techniques used in Qigong. This can be really useful for anxious or sensitive children to cope in our stressful world.

Last year fourteen kids from the UK were invited to the European Health Qigong Games after practising Qigong for a year at school.

“Rheeya, 11, told Xinhua that she was lucky to be selected to join the Qigong club at school and she now likes practising it every day by herself at home.

“Because it’s very fun and it’s very slow. It’s a great thing to do. I want to learn lots more and become better at it,” she said.”

Interested in bringing the powerful calming practise of Qigong to your school either in the classroom or after school? Get in touch.

Winter, water, flow

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Frozen bones, steamy breath and frost covered everything was a gentle smack in the (numb) nose that winter has taken a firm hold over our lovely city. Shivering Matariki celebrations bring hope of a distant summer making it’s way back towards us. Strong low wintry suns are welcomed with grace and reverence for the luke-warmth they offer.

Winter is the season that corresponds to the water element in Traditional Chinese Medicine. It is the most powerful, deep and flowing of the five elements. It is a time for internal reflection and deep work inside ourselves. It is a time for embracing the yin aspects of life – hibernation, relaxation, rejuvenation.

“Of all the elements, the sage should take water as his preceptor.

Water is yielding but all-conquering. Water extinguishes Fire,

Or finding itself likely to be defeater, escapes as steam and re-forms.

Water washes away Soft Earth, or when confronted by rocks, seeks a way around.

Water corrodes Iron till it crumbles to dust; it saturates the atmosphere

So that Wind dies. Water gives way to obstacles with deceptive humility.

For no power can prevent it following its destined course to the sea,

Water conquers by yielding; it never attacks but always wins the last battle.

The Sage who makes himself as Water is distinguished for his humility,

He embraces passivity, acts from nonaction and conquers the world.”

Tao Cheng – Eleventh century A.D.

What does this passage bring up for you? Where in your life can you add more yin, do less, nurture yourself more?

Breath and the art of not giving a f*%#

Have you ever been given the advice to “just breathe”?  I reckon it’s got to be the most unhelpful bit of helpful advice it’s possible to give in the heat of the moment. You are jolly lucky if you don’t end up second best when you dish that one out. Yet, I found myself doing just that this morning as my 7 year old spiraled into a tailspin of doom. I caught myself as I said it, and braced for impact. To her credit she let me off lightly with a rather compelling death stare, some stomps and carried on voicing her opinion on the indignity of having to do her own dishes.

What I saw was a child breathing very fast and shallow, shoulders by her ears, frontal cortex well and truly disengaged and clearly in the throws of a stressful situation. But what is stress? Why do some people handle situations with grace and ease and for others it’s tantrum worthy.  My Qigong teacher Lee Holden describes stress as the difference between the way things are, and the way you want them to be. It’s not a thing, it’s a perception of a thing. And we get to choose what our perception is. Yep, we get to choose if we pop on our favourite tunes and have a great time waiting in busy traffic, or whether we grind out teeth and get angry, tense and stressed in the same situation.

So back to breath. Breath really is the quickest and easiest way to switch from stress mode to relax mode. Our breath patterns are a really good indicator to our emotions and our stress levels. You can see this if you take some short, shallow and fast breaths. Notice how your shoulders feel. This breathing pattern actually physically tenses up your neck and shoulders, creating even more tension and stress. This is the stress breathing pattern. Chances are if you are in stress mode you really aren’t paying much attention at all to your breath and you don’t really care, but breathing this way often can lead to more serious health problems, so it’s a good one to be aware of.

Likewise when you are sad or crying, it has it’s own particular breathing pattern with a focus on the inhale, usually a breath hold and a reluctance to let go and release the out breath. When you are angry it’s all about the out breath, sighing, huffing and puffing. If you focus on inhaling when you are angry it can help clear the anger.

Deep long belly breathing has the effect of calming the nervous system. It allow the body to let go of tension and stress, to drop into the moment to become clear, centered and calm. Laughter is one of the best deep belly breathing exercises there is, it creates a flood of good chemistry through the body.

Consciously practising deep abdominal breathing can have huge health benefits:

Improves digestion
Deep breathing gives your digestive system a massage, improving your overall digestion. When you are stressed out, in fight or flight mode your digestive system shuts off so the body can focus on more immediate urgent needs, like running away from danger. Deep breathing switches the body from fight or flight mode to relax mode, de-stressing your nervous system and improving digestion.

Cardiovascular system
When the diaphragm is moving whilst deep breathing, it takes the pressure off your heart and can act as a secondary pump for your circulatory system. Heart attacks are mainly from under oxygenated blood.

Immune system
Breathing deeply helps circulate the lymphatic system.  The lymphatic system is a major part of the body’s immune system, and is like the garbage collector for your body.

Emotions
Breath plays a big part in balancing emotions, the pattern of the breath can signal when things are heading off track, and we can consciously ground and center our emotions through deep slow breathing.

Here’s three great deep breathing techniques we use in Bliss Calm Qigong classes to calm our mind, center our body and drop into the moment.

Deep abdominal breathing
Begin by breathing deeply into the abdomen. Place both hands on the abdomen and as you inhale, the belly expands outward and moves back toward the spine on the exhale. Make sure your breathing is long, slow, deep, and soft.

Wave breathing
Bring your right hand over your navel and place your left hand on your sternum at the center of your chest. Take a deep breath in through your nose. Feel you lower abdomen expand first. As you continue to inhale, let the breath rise up through your ribs. Keep inhaling until the breath reaches your chest, beneath your hand. Exhale through your nose; feel your breath relaxing and your chest descending. Allow the exhale to relax through the ribs. At the end of the exhalation, allow your abdomen to move back toward the spine as you squeeze the breath all the way out. 

The Wave Breath technique allows for a deeper connection between the abdominal cavity and the lung and heart area. It fills both areas with life giving energy, as well as a soft flowing movement that helps the whole body relax and rejuvenate. It both calms the system down and, at the same time, energizes the body for greater alertness and focusing ability.

Heart to sky
Place your hands in prayer position at the heart. Inhale deeply as you move the hands out and separate out wide to shoulder level. Push the chest forward and up as if to point the heart to the sky. Exhale and return to the starting position. Heart to sky breathing activates the upper lobes of the lungs and heart, as it exercises the intercostal muscles, releasing emotional stress. It has the ability to center and settle the heart emotions.

Keen to join us? Qigong classes run in Christchurch on Monday, Tuesday Thursdays. Love to see you there!

Discover the ancient healing art of Tao Yin

Tao Yin combines the powerful asana practice of yoga with the effortless flow of Qigong.

Over 6,000 year old, Tao Yin is the most original form of Qigong. It is the foundation from which all forms of Qigong emerged. Today there are over 3,000 different styles of Qigong practiced daily by over 80 million people in the world. Thousands of years ago, Indian yogis and Chinese sages shared their wisdom, Tao Yin became the common ancestor to both Yin Yoga and Qigong.

“The lost art of Tao Yin was re-discovered when Taoist sages found paintings on cave walls and inscriptions on tortoise shells. The practice revealed natural movements that help to heal the body. Many of the practices mirror the movements of animals and of nature, reflecting a deep respect and reverence for the natural world. Taoist sages were always seeking the learn from the world around them, and Tao Yin is the practice that embodies their wisdom.” – Holden Qigong

Tao Yin painting on silk
The Daoyintu; a painting on silk depicting the practice of Tao yin; unearthed in 1973 in Hunan Province, China, from the 168 BC Western Han burial site of Mawangdui, Tomb Number 3.
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Reconstructed Daoyin tu Drawings of Guiding and Pulling in the Mawangdui Silk Texts

Compared to yoga, in Tao Yin there is more emphasis on the meridians, more flowing movements and an emphasis on acupressure points for self healing. Tao Yin is a beautiful practice that is very efficient, it’s a bit like combining a fitness class, yoga class, acupressure session and meditation all in one.

Through Tao Yin we explore and support the body’s bio-electrical system, which supports our bio-mechanical system. We work with Qi (energy), moving energy around the body, pathways of energy (meridians), acupressure points and rhythms of energy.

Often we will have a problem with our bio electrical system before it arises in our body, in our bio-mechanical systems. This is a great podcast from Goop that explores how scientists are now proving that health issues in our bio-electrical system precede the same issues in our body. This supports the ancient wisdom of the masters, who knew that if you work on your energy system first you can prevent problems from arising in your body.

A great Qigong master was once asked, does he ever get sick? His answer – yes, he gets sick quite often, but only ever for a few minutes at a time

Learn about our current Tao Yin Series

The healing power of Qigong

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This is a guest post, written by Sharon Nepe, a Holden Qigong Teacher since 2017 living in Papakura South Auckland. 

I was blessed to have made friends with Emily when our paths crossed on our healing Qigong journey with Lee Holden Qigong. The journey started for me with the loss of my late husband in 2010 after a 7-year battle with renal failure.  I had given up my career to care for him fulltime and found myself alone and stuck in a grief and depression that I just could not break free from. I needed the pain to stop and many days just wanted out of life. I was also battling chronic lower back and hip pain from a badly degenerated disc in my lower spine.  I found myself under mental health services and on anti-depressants after my GP got a bit freaked at carrying the risk as my depression escalated.

It was a couple of years on and still trying to find the right anti-depressant that I found Lee Holden on U-tube. I felt an aliveness I had not felt for a long time as I had a go at a couple of his Qigong classes.  I ordered many of his DVD’s from the US and started a regular practice. I found it easier to face each day and developed a thirst for the Taoist teachings. The practices helped me reconnect with life and slowly heal my grief and depression.  My back pain became more manageable and I was physically able to do more and more. As I healed, I was able to come off the antidepressants and I trained to be a Mental Health Peer Support Specialist. I have worked for the last five years supporting others in Community Mental Health on their own journey of recovery.  A couple of years ago Lee made the Qigong teacher training available online and I knew a life sharing this practice that literally saved my life was what I wanted with all my heart.

I am so fortunate to have a manager that allows me to run Qigong mindful movement sessions in my Peer Support role.  I run weekly classes at a community centre in Pakuranga and have also at the hospital for staff in their lunch breaks.  I have patients attend who are so socially anxious that they come into class not wanting to talk to or look at anyone. Now my group meet after class sharing lunch, board games, smiles, laughter and support.   One young man a couple of weeks ago told me I had done a miracle. He said he had been so anxious when he came to class and felt bad. Now he was calm and peaceful. That touches my heart. I see them relax and connect with themselves, with others and with the renewing energy of the elements.   Together we are learning to trust in and enjoy this practice that is restoring our health and wellbeing.

Encouraged by Emily I am so excited to also be travelling to Santa Cruz California in October to complete my level Two Teacher training with Lee.  At 53 years old it will be my first flight overseas in 42 years. I am so looking forward to spending time with like minded Qi junkies. In the mean time I am starting my business Rhythm of Life Qigong and will be kicking off with community classes at the Howick Leisure Centre in East Auckland from the beginning of April.  

If Lee had not developed and shared his empowering integrated style of Qigong, I may not have made it through my grief and depression.  Now it is my turn to pass it on. To teach there is hope and always, always an answer we have not yet found. For me and many others those answers came through Qigong.  I have gone from not wanting to be around anymore to wanting to live another 100 years as there is so much I want to experience, so much to learn. I have also been blessed with finding love for the second time in my life with a man who is supporting my Qigong journey.  Qigong taught me to be open to new possibilities and not live in the past.

Qigong has the power to transform and heal body, mind and soul without the negative side effects of western medicine.  You can’t experience it by just reading about it though. Make it a daily practice and restore the rhythms of your own health and wellbeing.

Thanks again to Emily for having me as part of her Qi Tribe for inspiring me and for this opportunity to share.

 

 

Master stress with this simple technique

One of my “aha” moments in my Qigong journey came when I learned this simple technique to turn stress into vitality.

Imagine you are stuck in traffic, you are late to pick up the kids / get to an important meeting / *insert your reason here* – what would you do? Most people tense up their bodies in an attempt to control the situation – sounds silly right? For some reason the default reaction of humans in stressful situations is to tense up – as if by some feat of magical power, the traffic will suddenly start flowing if our shoulders are super tight, we grind our teeth and clench our jaw.  So why is it that some people cope really well in the same situation, they turn up the volume on their favourite tunes, stay relaxed and enjoy the moment of the traffic jam, and others turn into raging frustrated mess?

They have figured out that the only thing we have control over is ourselves, our own bodies and our own actions. We may have some limited influence over others, but in reality we can’t control other people or situations. We especially cannot control traffic jams. It takes an enormous amount of energy to keep our body tense in a futile attempt to control something that’s out of our control. Yet this is exactly what most of us do every day – building layers of tension, exhausting our energy system leaving us tired, grumpy and no better off than we were before.

So what’s the best way to change things up? The answer is a super simple technique of reminding yourself in the moment of stress, of where you do have influence and control – in yourself. That’s it. Simple right? When you become aware that stress is a natural reaction to wishing things were different, and you understand the only way you can change things around you is to focus on yourself and your reaction to the situation – it suddenly becomes clear – getting tense is a waste of time and energy.

Going with the flow, accepting things with relaxation when they don’t go exactly as you anticipated them to and understanding that you only have control over yourself is a simple, yet powerful shift in perspective.

Emily Drysdale from Bliss Calm Qigong in Hagley Park

Now, I didn’t say it was easy! Next time you find yourself tensing up in a stressful situation, simply observe your reaction with no judgement. Be kind to yourself. Take 2 -3 deep slow belly breaths in through the nose and out through the mouth. Observe how you feel. Often all it takes is a couple of minutes of deep belly breathing to shift your nervous system from a state of stress, fight or flight into a state of relaxation – it’s like taking your nervous system a little holiday without leaving the room (or car!). As you relax, the energy that was trapped in your tense muscles begins to flow freely, boosting your vitality, leaving you feeling vibrant and energised.

Qigong embodies the principal of relaxation and flow. Often described as a moving mediation, the flowing movements of the body allow the mind to become still, and align you with the energy of the constantly moving universe that is all around us.

 

If you’d like to transform your stress into vitality, join me for a lovely lunchtime Qigong session on the banks of the Avon in Christchurch, every Tuesday and Thursday 12.30 – 1pm over summer.

Fire, the element of summer

In traditional Chinese medicine, summer represents the fire element. The energy of fire is dazzling, exciting, all embracing and very yang, just like the strong summer sun warming the earth enlivening the plants and animals, brimming with energy.

As we look inwards the fire element is represented by our hearts. The fire of the heart symbolizes our relationship to ourselves and to others.  It’s the element of enjoyment. It dictates our ability to give and receive love, warmth and joy with our friends, colleagues, intimate partners, and that particular feeling of oneness with the universe.

The heart is the ruler of emotional energy. Love, joy, happiness, compassion are all positive expressions of heart energy in harmony. When the heart is pulled off balance, negative emotions such as anxiety, panic attacks, hastiness, rushing, impatience and hatred appear.

Summer has a way of provoking the fires of the heart to lead us to new emotional experiences. When fire and heart energy is directed in a healthy way, we can feel joy and happiness circulating throughout our body.

Legendary adventurer Wim Hof talks about the importance of enjoyment even in extreme situations in this interview with Elise Loehnen from Goop. When he’s climbing Mt Kiliminjaro wearing nothing but shorts, or running a marathon in the Sahara without water, he relaxes, goes with the flow and refuses to tense up and become rigid with his thinking which in turn allows his body to achieve the seemingly impossible –  great comfort in extreme conditions. He’s adamant that he’s no super human and anyone can tap into their deepest potential just like him.

These are principles that also apply to Qigong practice – enjoying the movements, stretches and flows helps increase harmony with the mind, emotions and body, leading to deep relaxation, less stress and more energy, allowing you to tap into your highest expression.

Join me for the Summer Lunchtime Series where we will explore the fire element, learning Qigong techniques to enhance our connection to our heart energy and balance our emotions. 

Who will you be this year?

It’s that time of year to reflect on the year behind us, and set intentions for 2019. Who will you be in 2019? Richer, stronger, healthier?

I heard this lovely Zen story recently and it reminded me to be grateful not only for the wonderful experiences to come in 2019, but also for the struggles we will face and the hardships we will endure. For they are the real treasure – the opportunity to grow and learn and become better than we are today.

In ancient times, a King had a boulder placed on a roadway. Then he hid himself and watched to see if anyone would remove the huge rock. Some of the king’s wealthiest merchants and courtiers came by and simply walked around it. Many loudly blamed the King for not keeping the roads clear, but none did anything about getting the stone out of the way.

Then a peasant came along carrying a load of vegetables. Upon approaching the boulder, the peasant laid down his burden and tried to move the stone to the side of the road. After much pushing and straining, he finally succeeded.

After the peasant picked up his load of vegetables, he noticed a purse lying in the road where the boulder had been. The purse contained many gold coins and a note from the King indicating that the gold was for the person who removed the boulder from the roadway.

The peasant learned what many of us never understand:

“Every obstacle presents an opportunity to improve our condition.”

Recently I listened to Oprah interview former Catholic nun, world-renowned religious scholar and author, Karen Armstrong. In our “perilously divided world,” we need to live more compassionately now more than ever, she says.  Karen outlines simple practices anyone can do in hopes of making a lifelong commitment to creating a more harmonious world.

In Qigong we learn that the world around us is a mirror to world within us. My new years resolution is to be more compassionate, not only with all the beautiful people whose lives connect with mine, but also to look inward, and be more compassionate with myself. What’s your resolution, who will you be in 2019?

It’s officially official!

Over 12 months of study and hard work, about 600 hours practice including 60 hours in person with Lee Holden in Santa Cruz has lead to it being officially official – I am now a Certified Holden Qigong teacher.

Huge thanks to my lovely family for supporting my Qi passion, my gorgeous friends for turning up to class, even in the rain (Becks!) and my amazing colleagues who have been kind, generous and supportive of my lunchtime classes. Not to mention my US based Qi-buddies who’ve been up for teaching via Zoom at all hours of the day and night.

Emily Drysdale Qigong Certificate