Every day in our Tai Chi & Qigong practice, we allow our mind and body to be at peace through Mindfulness’n’Movement. Depending on your present state, you too can experience this amazingly simple but powerful way to engage your mind whilst keeping your body healthy in gentle movement for just a few minutes or more.

Just this morning on BBC Radio 2, Gelong Thubten took listeners through a 3 minute seated guided meditation for them to experience calm tranquillity – Tai Chi Tigers practice moving meditation whilst their mind becomes more aware of their body, and for some, this is easier than just sitting still but it does have a similar effect of calm and tranquillity for the mind.

“A study published in May 2018 found that participants who engaged in mind-body practices to induce relaxation for eight weeks had a change in gene expression that led to a measurable decrease in blood pressure. Research published in the Journal of the American Medical Association in 2016 reported that mindfulness meditation helped patients with lower back pain find drug-free relief. Scientists at Georgetown University Medical Centre found that mindfulness meditation by individuals with a stress disorder lowered the biomarkers of stress response. And a review of a number of studies into the effects of mindfulness found that the practice can have beneficial psychological effects, including an increase in a sense of well-being and a decrease in anxiety ...”

It’s important to note that earlier studies often relied on self-reported results from participants, which caused skepticism about how effective mindfulness actually is … new studies are using advanced imaging techniques, such as functional magnetic resonance imaging, to study the effects of the practice in real time.-- Providence Journal, July 16, 2019

Meditation – so many people say “oh, I can’t meditate”, “I don’t have time to meditate”, “I can’t just sit still and do nothing!”. I would suggest that most of us CAN meditate – first we need to create the habit of meditation whether it is practiced whilst still or moving. Creating a good habit is just as easy as creating a bad habit – the same principles apply just get your mind in the right place to begin the process.

A very good source of help for you to create good habits for simplicity, happiness and productivity is a little book “Zen Habits” by Leo Babauta or his blog.

Medical research is increasing in the field of Qigong practice for improved health and wellbeing of both body and mind. Below are some examples from Dr. Shen Kang Yi (Shanghai Qigong Institute) and Dr Wu Jin (Xi Yuan Hospital Beijing) :

“Concentrated repetitive moves increase serotonin neuron activity by 5/10 times in the brain to promote good sleep, good digestion & makes you feel good.

Improves immune system – stress is caused by a decrease in cortisol levels, an increase in part of the white cells (cancer fighting) and decrease in some white cells causing inflammation. Qigong practice helps to improve immune system and stress levels.

Blood flow – chi, flow of red blood cells increases with dantien (deep) breathing. Use breath to increase heart beat which drives this blood flow (breathe 4-6 times per minute for greater effect)

Body – increase blood flow to hands by changing the height of hands (eg. Heaven to earth, stork cools wings, cockerel, monkey etc). Energy felt as warmth, tingling in palms of hands.Heat energy in the body can be raised (by masters) using breathing and intention. Research proves conclusive evidence that qigong will lower blood pressure.

Mind – when stress put onto body (eg coffee, iced water, excessive physical exercise) return to calm when body, breathing and mind are regulated / co-ordinated then blood flow will increase.

Hold breath – to create high oxygen levels in the brain therefor less oxygen in body (because brain is most important and body can cope with less than brain for a little time). This practice is age dependent – over 70 blood vessels not as efficient, may have narrowed too as 50-60 yr olds).

Meditation - alpha `& beta waves in rest but theta waves elevated in meditation for deep rest, sleep and mental concentration.

Research shows measurable and reproducible changes by physiological and bio-energy markers many of which are explained by increased blood flow and conscious control of the autonomic nervous system. Some changes can be achieved by acupuncture therapy too.

Qigong is more than just a set of exercises – it is an attitude to restructure our perspective on life – to balance and harmonise with the world around us. A complete way of thinking.

Qigong can raise energy levels just by deep dantien breathing.

Qigong is a healing part of Chinese Medicine – a moving meditation connecting us to nature, the universe and other people. Chi is created from the air around us, the food we eat and our environment – our way of life…. a complete system of healing. Regulation / co-ordination of posture, mind and breathing can be achieved with Qigong exercise”.

The very best we can do for our body, mind and spirit (whatever state they are in) is to begin this journey now. Do this to the best of your ability and enjoy life for as long as you can.