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Can T’ai Chi Keep You From Going Crazy: T’ai Chi and the Physical and Mental Health of College Students

A group of several scientists from the Department of Physical Therapy of Georgia State University conducted a study published in The American Journal of Chinese Medicine* and Medicine and Sport Science** to assess the mental and physical health in college students and whether the practice of T’ai Chi could improve their overall health.

Students attended an hour long T’ai Chi class twice a week for 3 months that included 10 minutes of warm up exercises followed by 50 minutes of T’ai Chi instruction and practice.  Their levels of physical and mental health were measured using a health survey questionnaire (SF-36v2) before and after the intervention.

Assessed physical parameters included physical function, body pain, and general health. The mental assessment included perceptions of one’s vitality, mental, emotional, and social functioning.  What the researchers found was that both physical and mental balance improved over just 3 months or 24 T’ai Chi class sessions. This was particularly noticeable in the mental health arena.

College age students, being younger, tend to be somewhat healthier physically than older adults. Mental health can be a different deal though. The stresses surrounding college life can be quite significant, and students tend to be less experienced in healthy mechanisms to cope with this. The findings that T’ai Chi noticeably improved the students’ perception of their mental balance is therefore quite significant. My own experience as a college student learning T’ai Chi was that the practice was quite calming and balancing, in fact, an emotional lifesaver!

The scientists concluded their research paper by recommending that colleges offer “Tai Chi as a component of their ongoing physical activity programs available to students.” So, yes, T’ai Chi can perhaps keep you from going crazy. Even if you are A College Student Gone Wild!  © 2013 Keith E. Hall and www.Inner-Tranquility.com  All rights reserved.

*Am J Chin Med. 2004;32(3):453-9

**Med Sport Sci. 2008;52:135-45

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T’ai Chi, Tantric Qigong, Meditation, and Sleep

Good, deep, restful sleep is like a cool draught of spring water to someone wandering in a baking desert. Our stressful, harried lives require good quality sleep, yet our ability to achieve these deep states seems to be slipping.

In the UK, one third of the population report that they suffer from insomnia and, according to a 2002 poll conducted by the National Sleep Foundation, 58% of adults in the U.S. experience symptoms of insomnia for at least a few nights each week.*

Prevalence and Etiology  Insomnia appears to be more common in women; however the quality of sleep often deteriorates with age in both men and women. Additionally, insomniacs often experience fatigue during the day, fall asleep at work or have difficulty concentrating, poor memory, and can experience irritability. Persons suffering from insomnia can also wake up frequently during the night, have problems going back to sleep, wake up too early, and often feel tired following sleep.

Health conditions such as high blood pressure, sleep apnea, and menopause; medications, drugs, poor nutrition, bad habits such as over-consumption of caffeine and alcohol, pain or other physical discomfort, shift work, negative emotional states such as anger, OCD, and depression, even the anxiety about sleeping well itself can contribute significantly to the degradation of your sleep quality.

T’ai Chi Can Improve Sleep   In research conducted by Li F, et al. of the Oregon Research Institute and published in the Journal of the American Geriatrics Society, the ability of T’ai Chi to improve the quality of sleep was studied in a group of older adults. 118 men and women, ranging in age from 60 to 92, were randomly delegated to either a T’ai Chi or a low impact exercise class meeting for one hour, three times a week for six months. The two groups exhibited the same sleep duration at the beginning of the study. At the conclusion of the trial, the T’ai Chi practitioners showed significant improvement in sleep quality compared to the low impact exercise group as measured by the Pittsburgh Sleep Quality Index (PSQI). The T’ai Chi-ists were able to fall asleep 18 minutes faster each night and slept 48 minutes more than the exercise group. The researchers concluded that “Tai chi appears to be effective as a nonpharmacological approach to sleep enhancement for sleep-disturbed elderly individuals.”**

How does this work?  The researchers did not postulate the mechanisms involved in the improvement of sleep quality through the practice of T’ai Chi. However, with several decades of practice and teaching under my belt, I am willing to hazard a few guesses about this:

1. T’ai Chi (and Tantric Qigong) reduces pain and physical discomfort through gentle movements that improve blood flow, circulating out toxins while presenting no physical stress to the body.

2. T’ai Chi and Tantric Qigong increase oxygenation and vital energy (qi, chi) while at the same time balancing the active and receptive or quiescent aspects of this energy (yin and yang).

3. The gentle stretching characteristic of T’ai Chi reduces muscle spasticity and joint compaction that can lead to pain.

4. Like meditation, Tantric Qigong and T’ai Chi’s conscious breath patterns unite the frontal cortical centers with brain stem and limbic functions resulting in more self mastery and a concomitant decrease in negative emotional states.  Training the brain to attain deep Theta states will also relax a person so deeply as to bring them to the threshold of sleep. © 2013 Keith E. Hall and www.Inner-Tranquility.com .  All rights reserved.

*2002 Sleep in America Poll, National Sleep Foundation.

**J Am Geriatr Soc. 2004 Jun;52(6):892-900. Tai chi and self-rated quality of sleep and daytime sleepiness in older adults: a randomized controlled trial. Li F, Fisher KJ, Harmer P, Irbe D, Tearse RG, Weimer C. Oregon Research Institute, Eugene, Oregon.

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Qigong, Osteoporosis and Bone Density

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In an study published in the American Journal of Health Promotion and the US National Library of Medicine, National Institutes of Health, a meta-analysis of randomized controlled trials was undertaken to determine the health benefits of Qigong, including various T’ai Chi forms.  T’ai Chi is a more recent moving form of the ancient practice of  Qigong.  This article deals specifically with results pertaining to osteoporosis and the ability to recover bone density.

The usual recommendations for increasing bone formation and strength are resistance and weight bearing exercise. Although Qigong does not usually involve significant resistance in the muscular sense, and only nominal weight bearing, four separate studies revealed positive effects on bone wellness.  This was particularly noticeable in post menopausal women. Bone loss was slowed and fractures were less common. One study showed improved bio-markers for bone health.  More specifically, bone density actually increased in women.  Additionally, H H Chen showed that a 12 week program of training in The 8 Treasures (Baduanjin qigong) showed significant improvements in bone mass compared to a control group.

This results may seem counter-intuitive for practitioners steeped in the western allopathic model. How can bone mass increase with no resistance training and only minimal weight bearing? This one of the very many mysteries to the western mindset of these ancient Taoist practices. It may very well be possible that these outcomes are related to the stimulation of the endocrine system via the channeling of vital energy (qi, chi) through the chakras, which have partial control over the functioning of the endocrine glands. We study this in some depth in our advanced levels of Tantric Qigong training. (c) 2013 Keith E. Hall and www.inner-tranquility.com  All rights reserved.

Jahnke, et al. A Comprehensive Review of Health Benefits of Qigong and Tai Chi. Am J Health Promot. 2010 JUL-AUG; 24(6): e1–e25.
US National Library of Medicine, National Institutes of Health PMC3085832.
Chen HH, et al. Am J Chin Med. 2006;34(5):741-7.   PMID: 17080541

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In a study published February 9, 2012 in the New England Journal of Medicine, a randomized, controlled trial to determine whether a tai chi course could improve postural balance in 195 patients with Parkinson’s disease was conducted.

The study concluded that “Tai chi training appears to reduce balance impairments in patients with mild-to-moderate Parkinson’s disease, with additional benefits of improved functional capacity and reduced falls.” It was also noted that the beneficial effects of tai chi training were maintained for three months after the program concluded and no adverse events were observed. Thus, it would appear that T’ai Chi training could be a valuable tool for improving balance in Parkinson’s patients. It may be that similar benefits could be obtained though qigong practice in those persons for whom T’ai Chi could be too strenuous.  (c) 2012 Keith E. Hall, Inner-Tranquility.com

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Fuzhong Li, Ph.D., Peter Harmer, Ph.D., M.P.H., Kathleen Fitzgerald, M.D., Elizabeth Eckstrom, M.D., M.P.H., Ronald Stock, M.D., Johnny Galver, P.T., Gianni Maddalozzo, Ph.D., and Sara S. Batya, M.D.

N Engl J Med 2012; 366:511-519 February 9, 2012

History of Qigong part 4

Qigong and Martial Arts
During the Liang Dynasty, circa 502 – 557 AD, Bodhidharma (Da Mo) created a system of Qigong to strengthen the constitution of Shaolin monks. The treatises he wrote for this martial form of chi kung are known as the Muscle and Tendon Changing and Marrow/Brain Washing Classics. These were internal forms of qigong practiced for health, strength, and to increase immunity. His theory was that the physical body must be healthy and strong in order to attain enlightenment. Around this time the Shaolin priests also developed the Five Animal Styles of Kung Fu (gongfu): Tiger, Leopard, Dragon, Snake, and Crane.

Chang San Feng (Zhang Sanfeng)
The legendary Chinese hero, Chang San Feng, was thought to be the originator of the soft martial art and moving Qigong meditation known as T’ai Chi Ch’uan, a combination of Shaolin martial arts and Tao Yin qigong. His exact date of birth, even his actual existence, is in some doubt, but was said to be around 1247 AD.  Chang was not interested in fame, power, or wealth, and traveled China living the life of an ascetic monk, finally coming to reside at Wu Tang Mountain.

Legend has it that Chang San Feng once saw a crane attacking a snake on Wu Tang Mountain and was inspired by the snake’s ability to remain calm and attentive as the bird attacked. At the correct time, the snake counterattacked and bit the bird. The patient demeanor, tactics, and correct timing of the snake resulted in an epiphany for Chang, and from this he was inspired to create the first T’ai Chi Chuan form delineated in Chang San Feng’s “Treatise on Tai Chi”. Other animal archetypes found in the T’ai Chi Chuan form include crane, tiger, monkey, cock, and horse; as well as inanimate natural forms such as clouds, needles, shuttles (weaving loom) and associated movements. T’ai Chi uses internal life force (Chi, Qi) rather than external muscular force, and this soft, meditative, internal style was considered revolutionary at the time.

Though remembered as a hero, many scholars feel that Chang San Feng was probably an myth or an amalgam of several persons. It may be more accurate that the martial form of T’ai Chi devolved from the Sifu and General Chen Wangting of the Chen family in the 17th century. Today T’ai Chi is practiced by many millions of people over the world for health and meditation.

Yeuh Fei
Around the same approximate time, Marshall Yeuh Fei (Yue Fei), a general commanding the Chinese army, created a set of internal Qigong exercises which became known as Ba Duann Gin (Ba Duan Jin, Baduanjin, Eight Pieces of Brocade, Eight Section Brocade, Eight Silken Movements, the Eight Treasures, Eight Twists of Silk)   Legend states that he taught the Eight Treasures Qigong exercises to his troops to help keep their bodies healthy, strong, and prepared for battle. Yueh Fei is also regarded as the creator or disseminator of Eagle Claw Kung Fu, known for  take downs, pressure point attacks, gripping technique, and a system of joint locks. Yue taught both of these styles to his men, whereupon they became very successful in the war against the occupying armies of the Jin Empire.

The Eight Treasures is usually taught for health and wellness, but is also quite popular among martial artists today. Indeed, my teacher, Yung-ko Chou, insisted that his students perform the Eight Treasures style qigong before learning T’ai Chi Chuan.

During this period Taoists continued to discover new ways to improve Qigong exercises for health and spiritual or religious purposes. Traditional Chinese Medicine made advances in acupuncture and moxibustion, while improving the theories of Chi circulation.

Qigong during this era:
- Became associated with martial training
- continued to be a major source of spiritual advancement
- was generally not well known by the public at large
- became more efficient as Chi circulation was better understood. (c) 2011 Keith E. Hall. All rights reserved.

History of Qigong: Part 1, Part 2, Part 3, Part 4

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History of Qigong part 3
The Spiritual / Religious Era

During this period China in general, and qigong in particular, were strongly influenced by the migration of Buddhism from India. Some may consider aspects of Taoism to be spiritual, even religious, and this may be so in that Taoism has a deep reverence for the processes and cycles of nature. The Sage would observe these cycles and endeavor to be in harmony with them. These Taoist practices and philosophies do have much in common with pantheism and animism and so could be considered also to be a spiritual or religious paradigm, depending on the individual’s mind-set. In terms of qigong practice and intent however, the Early historical period had as its main focus the development of health and wellness.

Exactly when Buddhism reached China is open to some debate. Some scholars date this as early as 65 – 68 AD during the reign of Emperor Ming Ti (Mingdi, The Enlightened Emperor, Liu Zhuang).  Ming Ti allegedly had a dream of a “Golden Man”. When he related this dream to his ministers, Zhong Hu told him that he may have dreamed of the Buddha. Ming Ti then sent messengers led by Cai Yin, Qin Jing and Wang Zun to seek knowledge of Buddhism in India. On their return from India, they carried with them an image of Gautama Buddha along with some Buddhist Sutras. As an indication of his continuing commitment to Buddhism, the Emperor initiated the construction of the White Horse Buddhist Temple within the same year. During this period many of the  Buddhist and Taoist principles and practices were mingled and became more unified.

The Taoist hermit Zhang Dao Ling (Chang Tao Ling) was known for combining traditional Taoist principles with Buddhist precepts.  Zhang Dao Ling lived around 34 – 156 AD and claimed that Lao Tzu had empowered him to teach the way of the Tao. The system that grew out of this is now known as Dao Jiao (Tao Jiaw) and is a form of religious Taoism. Zhang Dao Ling built a spiritual following in Szechuan province emphasizing the achievement of immortality. Legend has it that Zhang physically ascended into heaven and from this event and his teaching efforts grew the branch of religious Taoism known as the Celestial Masters school.

The renowned saint Bodhidharma was a Buddhist monk who lived sometime around 400 – 500 AD and is often credited as being the patriarch and importer of Zen (Chan, Dhyana) to China. Most accounts agree that he was a Brahmin from southern India, or perhaps of a warrior caste. After he became a Buddhist monk, Bodhidharma is said to have traveled via the Silk Road through various eastern countries eventually reaching Northern China. One of the techniques Bodhidharma was said to have introduced is sometimes known as “wall gazing”, a practice of meditation that involves simply staring at a wall. This is similar to some forms of what is now called zazen. One story about Bodhidharma is that he retreated into the wilderness after being rebuffed by the Emperor where he practiced wall gazing for nine years.  It was said that he fell asleep seven years into his practice of wall gazing and he cut off his eyelids to prevent it from happening again. According to this legend, the eyelids he cut off hit the floor, withered, and became the first tea leaves. From this time on, tea would be used as a stimulant to help keep Zen students awake during their meditations. (A little green tea could help one focus and stay awake – snoring is soooo disruptive to other students. I don’t recommend cutting off your eyelids.)  During this general time Tibet had begun to develop its own form of Buddhism and it is likely that this also influenced Chan Buddhism to some degree.

The Buddhist temples of the period were thought to have taught Qigong practices, perhaps focusing on the forms of stilling the mind experienced in the meditation techniques of Chan Buddhism or Zen. It was postulated that these forms of qigong could lead to Enlightenment and escape from the cycle of reincarnation. During this time, the principles of Zen Qigong were reserved for monastic training and generally kept secret from the public.

Qigong during this time
- was kept secret within the monasteries
- was greatly influenced by Chinese and Indian Buddhism
- could be considered a path to Enlightenment
- presented a new level of challenge, combining the wellness paradigm of earlier Taoist practice with a more spiritual intent
- characterized by an increased efficiency of qigong practices (c) 2011 Keith E. Hall. All rights reserved.

History of Qigong: Part 1, Part 2, Part 3, Part 4

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Early Historical Era of Qigong
I term this period the Early Historical Era of Qigong as there are well known texts associated with it, unlike the Pre-historical period, which centers on the semi-mythical figure of the Yellow Emperor (Xuanyuan Shi),. The practice of Qigong is firmly imbedded within the ancient Taoist philosophy of life, flow, and wisdom. Thus, it is helpful for both the curious and the commited Qigong practitioner to understand the its philosophical underpinnings.

I Ching
Known as the Book of Changes, the Classic of Changes, and Zhouyi, the I Ching (Yi King, Yi Jing) is one of the oldest of the Chinese classic texts. Sometimes atributed to the mythical figure Fu Xi or Fu Hsi around the time of the Yellow Emperor, it is one of the foundations of all Taoist practices including Qigong and T’ai Chi. The I Ching was one of the first texts describing the flow of Chi (Qi). It introduced the concept of the three natural energies: Tian (Heaven), Di (Earth), and Ren (Man). Studying the relationship of these three powers was perhaps the first step in the development of what was eventually to become Qigong.

King Wen (1152 BC – 1056 BC) is often thought to be the historical figure who shaped the early pratice of divination by “stacking” the eight trigrams (ba gua) into the sixty four hexagrams currently used for divination and philosphical meditation. Wen is also said to have written the analysis or judgements appended to each hexagram. The line analyses are attributed to his son, the Duke of Zhou. The commonly used sequence of the sixty four hexagrams devised by King Wen is usually referred to as the King Wen sequence.  Confucius (K’ung-tzu, K’ung-fu-tzu, Kong Qiu, Zhong Ni, Kǒng Zi 551 BC – 479 BC) is traditionally said to have written the Shi Yi (Ten Wings), a group of  commentaries or appendices to the I Ching some 500 years after King Wen. The I Ching did not appear in a scholarly form in the West until James Legge’s initial translation in 1854.

The hexagrams of the I Ching are visual focal devices to aid in meditation upon the philosophical concepts embodied within each of the hexagrams. The philosophy centers around the ideas of balance through the interplay and unification of opposites, and acceptance of change. It can be said that the core philosophy of the I Ching is embodied in the three concepts of Change, Ideal, and Discernment.

The Tao Te Ching and Lao Tzu
According to Chinese tradition, Lao Tzu (Lǎozǐ;  Lao Tse, Lao Tze, Lao Tu, Lao-Tsu, Laotze, Laosi, Lao Zi, Laocius, Laozi) lived sometime between the 6th and 4th centuries BC and was possibly a contemporary of Confucius. Many people consider Lao Tzu to be the father of historical Taoism based on the many surviving ancient copies of his work, the Tao Te Ching (Daodejing). Tao Te Ching is sometimes translated as “The Classic of the Way and the Power (or Virtue)”. In 1993, the oldest known version of the text, written on bamboo tablets, was found in a tomb near the town of Guodian in Jingmen, Hubei, and was dated to be older than 300 BC.

A central precept of the Tao Te Ching is Wu Wei, literally “non-action”. The concept of wu wei can be confusing to the Western mind;  it can mean “not doing”, “not forcing”, “not acting inauthentically”, “creating nothingness”, “acting spontaneously”, and “being in the flow.” “Action through non-action” is another term for Wu Wei, essentially meaning “to be in harmony with the Tao”.

The Tao Te Ching values direct experience of wisdom and the world gained through being present. Through this knowledge, one learns humility and one’s place in creation.

Knowing others is wisdom;
Knowing the self is enlightenment.
Mastering others requires force;
Mastering the self requires strength;
He who knows he has enough is rich.
Perseverance is a sign of will power.
He who stays where he is endures.
To die but not to perish is to be eternally present.

In the early 1970s, at the Mawangdui Tombs in Changsha, Hunan Province, Chinese archaeologists found a silk Dao Yin picture, the earliest known painting of Qigong movement. Dating to approximately 168 BC, the Daoyin tu consists of forty-four illustrations of figures practicing Qigong, with accompanying instructions. The exercises involve standing in specific stances to cure corresponding illnesses.

Characteristics of Qigong practice during the Early Historical Era were:
- Qigong for health maintenance
- Medical Qigong to cure illness
- Non-religious Qigong, i.e. there was little or no spiritual or religious overtones to its practice. (c) 2011 Keith E. Hall. All rights reserved.
History of Qigong: Part 1, Part 2, Part 3, Part 4

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The Origins and History of Qigong

Prehistory

The origins of Qigong are shrouded in mystery and the mists of time and mythology. In pre-historic China, the precursor to Qigong (Chi Kung, Chi Gung) and other Taoist practices was basically shamanistic in nature. In northern China and Mongolia shamans studied nature in order to enhance their basic survival. They observed that when the energies of Earth and Heaven were in balance, things were good. Their perception of floods, blizzards, droughts and earthquakes was that they were caused by a temporary imbalance in the Earthly and Heavenly energies. Close observation revealed that humans could reflect the relative balance of natural forces within themselves, thus affecting their mental, emotional, and physical health. Later this led to the development of the theories of Taoism (Daoism) and Traditional Chinese Medicine (TCM). Like T’ai Chi, it is thought that the original qigong-like dance movements were developed by mimicking the movements of animals.

Central to the development of Qigong and Taoism in pre-historical times is the mythical figure known as The Yellow Emperor (Huang Ti, Huangdi) circa 2700 BC. Although there may have been a historical Yellow Emperor, much of his legacy must be considered to be mythos. He is credited with such super human feats such as single-handedly raising China (or at least the primitive people of the Huang He River valley) from stone age barbarism to a civilized society, the invention of agriculture, herbology, astronomy, the wheel, acupuncture, and more. He is said to be the author of the classic text known as “The Yellow Emperor’s Classic of Internal Medicine”, also known as “The Yellow Emperor’s Inner Jing” or “Huangdi Neijing,” although modern scholars feel that this work is probably a compilation created at a much later date. The Yellow Emperor’s Classic of Internal Medicine contains the first account of the idea of Qi (Chi) or life force known to be written. Upon his death, he was said to ascend to heaven and became a Xian (Hsien), an immortal. Even more miraculously, the Yellow Emperor was said to have entertained a harem of 1,200 women. And survived.

It is thought that Huang Ti practiced a form of exercise called Tao Yin (Dao-In, Tao-In, Do-In), which involved breathing exercises and movements to stimulate and guide the Qi (Chi). These exercises were also known as T’u Na, which means “exhale, inhale.” Much like what we know now as Qigong, the movements of T’u Na or Tao Yin were coordinated with the breath and it is this mindful coordination that guides the circulation of air, blood, and Qi, creating much of the benefit. The breathing guidelines of Tao Yin are said to be based on the principles of Yin and Yang, and the 5 Elements (Wu Hsing).

Stephen Chang asserts that the original untranslated name for these Taoist Exercises of Revitalization was “Yang Shen Shu,” developed by Huangdi to cure and prevent disease and promote longevity through the balancing of the internal organs.

Tao Yin / T’u Na Qigong exercises create a variety of effects that are both relaxing and stimulating while building life force and cultivating inner harmony, higher consciousness, and spiritual awareness. T’u Na is still practiced widely today in Japan as Do-in and was introduced in the United States in 1968 by Michio Kushi of “Macrobiotics” fame. © 2010 Keith E. Hall. All rights reserved.

History of Qigong: Part 1, Part 2, Part 3, Part 4

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The Cobra Breath is one of the most powerful tools for spiritual awakening on the planet. Originally transmitted by the Mahavatar Babaji, Cobra Breath is an advanced, powerful Kriya method for transmuting primal energy that can lead to Cosmic Consciousness and Self Realization in one lifetime.  It has been said by Kriya masters that a million disease-free years are needed to evolve a human mind capable of experiencing Cosmic Consciousness.  Cobra Breath practice enables one to move at a greatly accelerated pace as one repetition of the Cobra Breath is equal to one year of spiritual practice.

Cobra Breath Kundalini

The Cobra Breath is an esoteric, sacred tradition only transmitted orally from teacher to student  through direct lineage from Babaji.   The true Cobra Breath has never been written down or recorded. When receiving Cobra Breath, it is important to be properly prepared and have an appreciation of this gift when being initiated. Cobra Breath is a powerful method for quickly opening Ajna (the third eye).   As this center is awakened, you become able to perceive reality as it really is (through witness consciousness), rather than our usual manner (maya.)

Witness consciousness is the ability to maintain our center in the midst of emotional upheaval and is essential to any advanced practice of Kundalini.  Witness helps us see beyond the unconscious beliefs, early childhood patterning, judgments, and trauma, to the Divine within all of us. This brings light to our dark aspects speeding our spiritual development.

The Cobra Breath pulls Shakti energy into the secret Kriya Channel, charging the spine with energy and changing the electro-magnetic properties of the cerebro-spinal fluid, allowing Kundalini to move up the spine and activate the third eye. The nervous system is transformed and you awaken to higher consciousness.

Prerequisites / Guidelines
Now, I want to be clear here. Cobra Breath is not for everyone, certainly it is not for beginners. I have seen a lot of grief and drama occur in persons not authentically prepared for this high level practice. What you are unwilling to transform within your subconscious will be reinforced by any true Kundalini technique. The Taoists sometimes call this “circling the midplane.” You have to be ready to let go of that which no longer serves your higher interest. The readiness of any given individual has to be assessed by a teacher in person. Here are some general guidelines:

– Transmute your Karmic patterning
Karmic Patterns are old habits based on early childhood and adolescent trauma and imprinting. We accrue these patterns from our parents and family, persons we associate with in life, even birth trauma itself. Karma burning is best accomplished through deep meditation with a guru and, to some extent, through body centered psychotherapy such as Bioenergetics. Truly understanding and transmuting the held energies of of our Inner Child is essential. This requirement alone eliminates the vast majority of people.

– Become Self-Responsible
Most people never do this. We prefer to see ourselves as helpless victims of circumstance and the actions of others. “You hurt me” “that thing you did made me so angry”; these “you” statements are an attempt to project responsibility onto others, thereby avoiding the hard work necessary to empower ourselves to take responsibility for our thoughts and emotions. If we blame others, we can never own our emotions and master our Self.

– Be Present
We live in anticipation of the future while repressing aspects of our past that we don’t like. We shuttle back and forth between past and future, robbing ourselves of our life and re-creating old patterns of being. As Einstein once said, “Insanity is doing the same thing over and over again and expecting a different result.” Allowing our thoughts to travel indiscriminately between past and future is the scam we use to avoid doing our spiritual work and thereby staying in our dysfunctional comfort zone. True creation and spiritual evolution occur only in the moment.

There are many practices that can achieve the above goals. However, not all spiritual roads have the same speed limit. Given that the practitioner is authentic in their sadhana, the pace of awakening will depend on the level of consciousness of the individual, efficacy of the technique(s), outside cultural and interpersonal influences, and the amount of time invested. Some preparatory rules of thumb:

Hatha Yoga: at least 3 years of daily practice, 1 hour or more per day. Some Masters require 12 years. Hatha yoga alone is not enough, one must be able to enter into deep states of meditation while staying totally present. Breathwork is also essential.

Tantric Qigong / T’ai Chi: 1- 3 years of non-martial oriented practice, along with meditation. Bioenergetic analysis and Breath work can be very helpful when done in conjunction with this training.

Kundalini Yoga / Chakra Yoga: most forms now taught in the West require several years of training and daily practice. This practice is not well grounded, so one needs to master some T’ai Chi,Tantric Qigong, and Bioenergetics.

Contraindications
As I stated above, most people are not going to be ready for Cobra Breath in this lifetime. Even some who are teaching Cobra Breath have not fully prepared themselves, and thus pass on their kundalini-energized dysfunctions to their students. I have observed many astounding examples of this occurring. Here are some warning signs that a person is not yet prepared:

– Blaming others: A person who feels they are victimized and others are at fault is a sure sign of that person not being ready.

– Taking things personally: Like the above, we feel others are directing their “stuff” at us. Another’s drama has nothing to do with us, yet the ill-prepared student will perceive this as an attack and take it in, setting off a host of defensive mechanisms.

– Depression: Depression is a suppression of life force. It is the “flight” portion of the animal “fight or flight” response. Cobra Breath will just create more sadness.

– Rage / Anger: This kind of person is heavily invested in the “fight” part of the “fight or flight” response. Usually this kind of person blames others, though if he or she turns this energy inward, the ensuing self-judgment will begin to affect one’s energy system, mind / emotions, and the physical body, often creating a dangerous and unstable condition. This also holds true for highly manipulative control freaks.

– Attraction to Catharsis: Neo-tantric and the now discredited Primal Scream therapies are disadvantageous practices with regard to Cobra Breath in particular, and attaining self knowledge in general. Karma merely circles the midplane and becomes even more ensconced within the psyche as it is reinforced by the indiscriminate stimulation of this high level energy. This “letting off steam”  feels like a “breakthrough” to  some people, but long term observation tends to reveal that not much changes. Drama Queens and Kings who practice this are poor candidates for Cobra Breath. I am continually amazed at the number of false neo-tantric teachers who recommend this process. Suicides and false memories of childhood trauma have been linked to practicing Primal Scream and catharsis.

– Anxiety / Neurosis / Obsession – Compulsion (OCD): Fear and its compensatory mechanisms bind up large amounts of primal energy. This bound energy has nowhere healthy to go. Adding more energy with the Cobra Breath will just increase the frenzy, tipping an individual into increasingly unhealthy states of being.

Physical Contraindications: Untreated hypertension, chronic headaches, drug addiction, chronic dysmenorrhea (Cobra Breath may increase pain and blood flow), anyone who is physically very ill.

Energy Idiot-Savants: I have heard some faux teachers of Cobra Breath make statements to the effect that “only those who are prepared will be attracted to Cobra Breath.” This New-Ageism is totally fallacious. I certainly have seen persons who are attracted to Cobra Breath significantly harm themselves physically and/or mentally by insisting they are ready when they are authentically not. Usually, an unprepared person will not get much from Cobra Breath. It just doesn’t work for them. I believe this is a kind of built-in protection for the “innocent”, just like a baby would not be able to drive a truck. They’re just not big enough to reach the ignition, steering wheel, and pedals, so nothing happens.

Occasionally though, an “energy idiot-savant” may get their hands on the Cobra Breath. This is a very tricky situation. The “idiot” part has not achieved sufficiently deep inner transformation to be healthy and ready for Cobra Breath Initiation, while the “savant” portion can be surprisingly adept at moving the Kundalini energy. This is a sort of “irresistible force meets an immovable object” conundrum and big drama and potential harm can occur. This can be partly ameliorated by living in an ashram with your teacher, or at least having regular contact, support, and instruction. Thus, attempting to receive Cobra Breath long-distance, or in a one-shot weekend workshop without regular support can either be dangerous or ineffective in the long run.

Reading all the above cautions can make Cobra Breath seem a little scary. If you truly feel anxious about it, you most likely are not ready. If you are interested, make sure you develop a daily practice (see guidelines above) and stick to it. Most people will self-select themselves in or out of this practice, and energy idiot savants can be screened out by the exceptionally perceptive master. Cobra Breath remains one of the most efficacious and profound tools for Awakening available to the dedicated student of the spiritual path. (c) Keith E. Hall & www.inner-tranquility.com

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The Three Jewels of Taoism: Shen
Heaven abides so that we have virtue. Earth abides so that we have Qi. When virtue flows and Qi is blended there is life. — Huangdi Neijing

The third of The Three Jewels of Taoism (Three Treasures) is known as Shen. Shen often is translated as “Spirit” or “Mind” in the sense of consciousness, mental acuity, emotional health, and presence or charisma. According to Traditional Chinese Medicine (TCM), Shen is Consciousness manifested through our various mental, spiritual, and creative domains. Shen Consciousness is regarded as a central component of our health and well being, thus cultivation of the spirit is considered essential for safeguarding our wellness.

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If we think of Jing as your computer hardware and Qi as the power, then Shen is the data and graphics that are transmitted to the screen. In the Enlightened person, this data will manifest itself as Wisdom and Spiritual Presence.

Using the analogy of a candle, if Jing is the wax, and Chi (Qi) the energy of the candle, then Shen would be the light or radiance given off. In Taoism, it is thought that it is through Shen that we “radiate” ourselves into the external world. This spiritual effulgence creates wisdom, virtue, and inner peace, while generating and preserving balance within ourselves. Just as the light that radiates from a candle is dependent upon wax, wick, and flame, so a healthy, luminous Shen is identified with the cultivation and balancing of both Jing and Qi.

In The Yellow Emperor’s Classic of Internal Medicine, Huangdi states  “…that which cannot be fathomed (in terms of) Yin and Yang is spirit.”  This can be construed to suggest that Shen is immaterial and that its nature is therefore transcendent.

Talking about Spirit can be tricky given its non-material and ambiguous character. Is spirit composed of emotions, mind, or something else?  Most religions do not define Spirit very well. Taoism attempts a definition, although varying schools of Taoist philosophy have somewhat different views of this.  The Five Element school of thought claims that Shen includes:

– Shen – Mind, defined as consciousness and thought, and is said to reside in the Heart.
– Hun – Eternal Soul, akin to some western concepts of spirit, residing in the Liver.
– Po – Corporeal soul, Soul of the body, sometimes said to be akin to the vital force or “animal spirit”, centered in the Lungs.
– Yi – Intellect, memory and intellectual functions, resident in the Spleen.
– Zhi – Will, as in Intention and willpower, dwelling in the Kidneys.

The associated five elements are Wood (Hun), Fire (Shen), Earth (Yi), Metal (Po), and Water (Zhi).

In terms of the ancient Taoist view of embryology, Hun and Po join with Jing (seminal essence), their union catalyzing the emergence of Shen (spirit). Also, notice that these five aspects are associated with somatic structures: the organs of the body. Taoism makes no distinction between mind and body; they are always regarded as two contiguous expressions of one essence. Thus, the metaphysical affects the substantial and the substantial affects the metaphysical.

Shen may be adversely affected if we fail to preserve our vitality through good diet and exercise or if we indulge in excessively violent emotion. When Shen is in disharmony it often manifests itself as:

– Discord between one’s personality and the life one is living.
– Insomnia, forgetfulness, heart palpitations, dullness of the eyes, poor cognition.
– Dearth of inspiration, intuitive awareness; deadness; no joie de vivre.
– Ambivalence, contradiction, the person has no “center”.
– Chaotic activity, anxiety, restlessness, fatigue.
– Little or no sense of your path in life.
– Little internal inquiry, self-reflection, discernment.
– In extreme conditions, neurosis, mental illness, e.g. depression and mania.

Shen can be strengthened and balanced through meditation, acupuncture, and certain herbal courses of treatment.  Somatic disciplines such as T’ai Chi and Qigong are particularly effective.  Qigong, of course, has become world renown for its health and medical applications, and justly so. It has had much documented success as a therapeutic modality within the secular health care system in China.

Shen is quite naturally empowered as one’s Jing and Chi are reinvigorated through the daily practice of Qigong.  However, it does seem to me that in our technological culture, there is much to distract or confuse the mind, emotions, and spirit, and the quantity and pace of these distractions are increasing.  There are so many aspects of our modern life that are in direct competition with, and deleterious to, the development of Spirit and Inner Peace.

In addition to the spiritually negative influences of our techno-culture, there is also reluctance on the part of certain groups, e.g. the Chinese government, to acknowledge the part Qigong has to play in the evolution of spirit.  So, some Qigong organizations may be persecuted if they have an overt spiritual and political agenda.  Combine Eastern authoritarianism with Western materialism and fixation on the external, and one can begin to see that the spiritual aspect of Taoist discipline currently receives short shrift in comparison to the health and medical aspects.

One needs a strong spirit in a strong and emotionally balanced body to persevere on the path of conscious evolution.  That is why I have developed this particularly efficient and potent style of Tantric Qigong.  The conscientious practitioner receives well-balanced spiritual sustenance as he or she nurtures and rebuilds Jing and Qi.

The Three Jewels of Taoism: Jing, Qi, Shen.

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