Secrets to Living Younger Longer : The Self-Healing Path of Qigong, Standing Meditation and Tai Chi

by Mayer, Michael

• ISBN13: 9780970431066
• ISBN10: 0970431066
• Format: Paperback
• Copyright: 2004-07-31
• Publisher: Bodymind Healing Pubns

Table of Contents

Prologue: My Vision Quest	xxi
Preface	xxiii
Overview of the Tradition of Bodymind Healing
Summary of the Book
SECTION I: STANDING MEDITATION: WHAT DO YOU STAND FOR?	1	(74)
Overview to Section I
Introduction: My Experience with Standing Meditation Qigong
Background of my Teachers
Historical Roots Of Standing Meditation	5	(18)
A Mythic Journey: ``Trance-forming'' your Posture with Shape-Shifting
The Primordial Language of Posture
The Spiritual and Shamanic Roots of Posture
The Anthropology of Standing Postures
Chinese Shamanism, Posture, Health and Longevity
Hindu and Buddhist Roots of Standing Meditation
The Static Chuan Fa Tradition
Destruction through Dispersion: The Diaspora of Chuan Fa
Authors' Lineage
Plato's Loss: Western Traditions of Stillness and Postural Initiation
Standing Meditation: The Million Dollar Secret of Ancient Sacred Wisdom Traditions	23	(12)
Cross-Cultural Perspectives on Standing
Standing: A Buddhist Path to Enlightenment
The Lost Golden Ball of Western Fairy Tales
The Taoist Practice of Cultivating the Golden Ball
Standing as a Method of Qigong: Cross-Cultural Dimensions
Standing: Mysteries and Realities of the Posture
Comparison Between Yoga, Sitting and Standing Meditation
My Experience Standing: An Alchemical Initiation
Just Standing: ``Doing Nothing'' and Finding Contentment in Being Alight	35	(8)
Wuji Standing Meditation Practice
The Practice of Wuji Standing Meditation
A Note of Caution Before Standing
Structure of the Practice
Posture: Are you a Pushover?
Secrets of Cultivating Intention Through Standing	43	(18)
Yi Chuan: The Mind of Standing
The Intention Behind Various Types of Breathing
Awareness of the Breath
Crane or Diaphragmatic Breathing: Sinking Qi to the Tan Tien
``Rock and Roll'' Taoist Style: Ocean Wave Breathing
Meditative Breath and Awareness
Elevator Breathing to Develop our Connection to Ground
Microcosmic Orbit Breathing for Healing
Awareness on the Energy Centers of the Body
Focus on the Tan Tien
Focusing on the Bubbling Well Points
Awareness on the Heart and other Energy Centers
Developing Integration of the Bodymind: The Sphere of the Embodied Self
Oiling the Hinge to the Door of the Heart, Cultivating the Sphere of the Self and Reversing your Fear Response
Integral Force and Embodied Centeredness
Standing Meditation: Healing the Healer
The Ground of Self Knowledge, and the Roots of Our Lives
Standing Like a Tree: Zhan Zhuang
Circulating Qi: The Healing Circle that Arises from Stillness
The Circle of Spirit: Spiraling Out to the Ends of the Universe
Hidden Keys to Open Gateways of Healing Energy	61	(8)
Opening Six Energy Gates: Holding Golden Balls in the Stream of Life and Laying Hands on the Earth
Developing the Golden Ball of the Heart and the Sphere of your Sell
Oiling the Hinge of the Door to the Heart of Space
Finding your Stance towards Life and Death
Standing Meditation and Alchemy	69	(6)
Using the Elements of Nature to Amplify the Energy of Standing Practices
Are Hot Tubs and Saunas Gateways to the Elixir of Immortality?
A Final Footnote about Standing, Scuba Diving and Holding the Philosopher's Stone
What Do You Stand For?
SECTION II: BODYMIND HEALING QIGONG EXERCISES FOR HEALTH AND LONGEVITY	75	(6)
The 10 Sets of Bodymind Healing Qigong	81	(1)
Overview to Bodymind Qigong Practice -- Some General Principles of Practicing Qigong
Set 1: Unifying Heaven and Earth: Raising and Lowering the Qi with Heavenly Palms -- To draw healing energy from the earth and sky and balance the chakras	81	(8)
Method 1: Raising Qi to Tan Tien and Back to the Earth
Method 2: Press Qi to Kidneys and Circle Around
Method 3: Raise Qi up the Chakras
Method 4: Prayer over Crown Chakra to the Heavens
Method 5: Finding the Heavenly Heart of Space
Method 6: Lowering Qi down the Chakras
Method 7: Opening and Gathering Energy into the Center of the Heart -- The Whole Body, Heart-centered Breathing Method
Method 8: Opening and Gathering Energy into the Center of the Tan Tien -- The WholeBody, Belly-centered Breathing Method
Set 2: Tai Chi Ruler -- For energizing and relaxing parts of the body in need of healing, balancing the body's fire and water prinicpals, preventing renal failure syndromes, changing chronic low energy and reversing the fear response	89	(3)
Rolling the Ball of Life -- For energizing the kidneys, healing lower back problems
Set 3: Wuji Qigong Standing Meditation -- To gather & cultivate chi	92	(8)
Holding Golden Balls in the Waters of Life -- To develop your groundedness
Laying Hands on the Earth -- To develop your ability to emit healing energy
Developing the Golden Ball of the Heart -- To open your heart
Holding Three Balls in Front of the Heart -- To heal the heart
Holding Three Balls in Front of the Belly -- To heal the organs in the belly
The Circle that Arises from Stillness -- To circulate and prevent stagnation of Qi
Dr. Sha's ``One Hand Near One Hand Far Method'' -- To balance your energy field
Set 4: Exercises after Standing to Disperse Stagnant Qi -- To cleanse stagnant energy	100	(4)
Method 1: First Cycle: Electromagnetic Cleansing of Skin
Second Cycle: Cleansing the Internal Organs
Third Cycle: Cleansing the Bone Marrow
Method 2: Massaging and Tapping -- To activate energy
Method 3: Horse Tapping Feet -- To reduce stagnation of Qi in the feet
Method 4: Horse Whipping Tail -- To release shoulder tension
Method 5: Tapping the Belly -- To increase digestive tract circulation, constipation
Method 6: Wild Goose Taps its Chest: The Way to Say Hello and Good-bye -- To release bronchial congestion, and energize the lungs
Set 5: Five Element Internal Organ Healing -- Sounds and movements for balancing the functions of the key yin organs: heart, spleen, lungs, kidneys, liver	104	(7)
Wood: Opening the Shoulder Well -- To release muscular tension from excesses of ``civilized'' life, intellectual activity, computer tension and work related stress
Fire: Buddha Opens the Heart to the Heavens -- To clear the heart chakra
Earth: Raising Qi to the Heavens and Sinking Qi to the Earth -- To balance the Stomach Meridian, reduce hypertension
Crane Stands on One Leg -- To prevent falls and find balance
Metal: Opening the Bow -- To energize and clear the lungs; for grief and letting go
Water: Energizing the Kidneys -- To let go of fear and activate your vitality
Wood: Releasing Toxins and Stagnant Qi from the Liver -- To detoxify; increase natural self-assertion and release depressed energy
Set 6: Exercises for Transforming the Muscles, Ligaments, Tendons and Bone Marrow -- To stretch and strengthen key elements of the musculoskeletal system	111	(4)
Yi Jin Jing -- Spinal Stretch
Abductor Stretch -- For releasing blocks in the pelvis and neck
Set 7: Ancient Animal Qigong -- To activate the instinctual energies of the bodymind, facilitate the Qi to flow through the meridians and balance the functions of the internal organs	115	(27)
Introduction to the Shamanic Tradition of Animal Movements
The Spirit of the Practice of Animal Movements
Removing Snake Skin from the Legs: Dionysus meets Chinese Shamanism -- For youthful skin, opening the psoas muscle
Moving Snakes through the Joints and Dipping Hands into the Waters of Life -- For preventing problems in the hips and shoulders, and activating spiraling energy for healing
Grasping the Ox's Tail -- For stretching the hamstrings and quadraceps
Giving the Earth an Acupuncture Treatment and Praying Mantis Holds Two Acupuncture Needles -- For entering into participation mystique with nature and healing left-right body imbalances
Dragon -- For opening the pelvic muscles, clearing sexual energy blockages and activating spinal spiraling energy
Wild Goose Searches for Food -- For energizing the kidneys and healing knees
Hua Tuo's Five Animal Frolics -- An Overview
Bear: Wood, Liver -- For excess anger, depression, self assertion, detoxification, stroke prevention
Crane: Fire, Heart -- For emotional wounding, opening and purifying the heart, and preventing falls
Monkey: Earth, Spleen -- For balancing the digestive organs, bringing out the fun parts of ourselves, loosening rigidities
Tiger: Metal, Lung -- For energizing the lungs and spine, opening the hips
Deer: Water, Kidney -- For vitality, prostate gland and ovaries, opening the higher energy centers, healing hip and neck imbalances, reducing hypo or hypertension
Set 8: Spiritual Qigong -- To open the energy gates of the ears and eyes	142	(2)
Beating the Heavenly Drum and Opening the Eyes to the Beauty of the World
Set 9: Walking Meditation -- To learn the secrets of walking in harmony with the environment and finding the primordial Self thereby	144	(7)
Sufi Teaching Story -- Being Present in Every Step of Life
Walking Meditation Practice: The Sacred Walk -- For preventing falls, strengthening legs, taking steps to walk with shamanic spirit
Walking with Heart and Mindfulness
Set 10: Tai Chi Chuan -- To unlock the meanings of the healing powers in this most famous Qigong system	151	(30)
Introduction to Tai Chi Chuan: Some General Principles for Tai Chi Practice
The Shamanic Origins of Tai Chi Chuan
The Long Form of Yang Style Tai Chi: First Cross Hands
Additional Tai Chi Movements for Health and Longevity
Cloud Hands -- For clearing the heart, insomnia, stress reduction, anxiety Golden Rooster Stands on One Leg -- For enhancing balance, preventing falls
The Tai Chi and Yi Chuan Two-Person, Joining Hands, Self-development Method -- For learning the practice of the Golden Ball
SECTION III: REBIRTHING THE TRADITION IN MODERN TIMES	181	(44)
Standing Up for Yourself: The Psychological Ground Beneath Standing Meditation	183	(14)
Changing Your Stance in Life: The Transformation of Self-Identifications
My Experience: Bullies, Qi and the No Sword School
Standing up for your Self -- Three Case Examples:
The Bullied Boy, The Exploding Karate Kid, A Woman in Search of ``The Right Man''
A Concluding Perspective on Psychological Standing Meditation
The Tao Of Everyday Life	197	(28)
Introductory Shamanic Teaching Story -- The Extraordinary in the Ordinary
Standing in Lines: The Grocery Store, Bank and Department of Motor Vehicles
Traffic Jams on the Freeway: An opportunity to clear clogged arteries of Qi
The Alchemy of Everyday Life -- At Home and at Work
Food, Eating and Fasting
Food as Medicine: Our Body's Wisdom
Overeating, Diet and Eating Disorders
Allergies
Fasting
The Water Element in Eating
Food Combinations
Bringing Qi to your Food: A Sacred Eating Ritual
Guarding Shen (our spiritual energy): At Parties, in Psychotherapy and in Everyday Encounters
Sex, Qi and Making Love with Life -- The Play of Tao
Sleep and Insomnia
Standing and Walking in the Woods at Night: Activating the Primordial Self
Sleeping Outside to activate the Primordial Self
Tree Climbing
The Big Picture: Everyday Options for Living Younger Longer
Internal StarGazing: Big Dipper Meditation
Gathering Starlight
Appendix I: Exercises for Self-Healing -- Sample of Selected Bodymind Healing Qigong Movements Organized According to Health Issues	225	(4)
Appendix II: Qigong -- Selected Review of Research On Health and Longevity	229	(12)
Appendix III: Summary of Tai Chi Health and Longevity Research	241	(2)
Appendix IV: List of Chinese Names and Terms	243	(2)
Appendix V: Glossary of Common Qigong Terms	245	(2)
Endnotes	247	(14)
Bibliography	261	(4)
Index	265