Successfully reported this slideshow.
We use your LinkedIn profile and activity data to personalize ads and to show you more relevant ads. You can change your ad preferences anytime.

The Art of Self-Care: Vitalizing Practices of Mindfulness and Qigong

0 views

Published on

Qigong exercises and mindfulness practices are described. Information about coherent breathing.

Published in: Health & Medicine
  • ⇒ www.HelpWriting.net ⇐ is a good website if you’re looking to get your essay written for you. You can also request things like research papers or dissertations. It’s really convenient and helpful.
       Reply 
    Are you sure you want to  Yes  No
    Your message goes here
  • 7 second ritual melts 62 pounds of fat ➤➤ https://bit.ly/3fJGS4i
       Reply 
    Are you sure you want to  Yes  No
    Your message goes here
  • I shared this simple 7 second ritual with one of my clients a couple of month ago. She had been struggling with her weight pretty much all her life. And seemed to be stuck in a perpetual limbo of weight loss, weight gain, weight loss, weight gain... But when she started doing THIS 7 second daily ritual things rapidly changed... She had fast fat loss from her hips, thighs face and arms.While enjoying an increase in energy and zest for life. She also had a youthful glow to her skin that she hadn't seen in years. >> Try This Simple 7 Second Daily Ritual For Yourself Here ✄✄✄ https://bit.ly/2XYSZo6
       Reply 
    Are you sure you want to  Yes  No
    Your message goes here
  • Don't forget another good way of simplifying your writing is using external resources (such as ⇒ www.WritePaper.info ⇐ ). This will definitely make your life more easier
       Reply 
    Are you sure you want to  Yes  No
    Your message goes here
  • DOWNLOAD THE BOOK INTO AVAILABLE FORMAT (New Update) ......................................................................................................................... ......................................................................................................................... Download Full PDF EBOOK here { https://urlzs.com/UABbn } ......................................................................................................................... Download Full EPUB Ebook here { https://urlzs.com/UABbn } ......................................................................................................................... Download Full doc Ebook here { https://urlzs.com/UABbn } ......................................................................................................................... Download PDF EBOOK here { https://urlzs.com/UABbn } ......................................................................................................................... Download EPUB Ebook here { https://urlzs.com/UABbn } ......................................................................................................................... Download doc Ebook here { https://urlzs.com/UABbn } ......................................................................................................................... ......................................................................................................................... ................................................................................................................................... eBook is an electronic version of a traditional print book THE can be read by using a personal computer or by using an eBook reader. (An eBook reader can be a software application for use on a computer such as Microsoft's free Reader application, or a book-sized computer THE is used solely as a reading device such as Nuvomedia's Rocket eBook.) Users can purchase an eBook on diskette or CD, but the most popular method of getting an eBook is to purchase a downloadable file of the eBook (or other reading material) from a Web site (such as Barnes and Noble) to be read from the user's computer or reading device. Generally, an eBook can be downloaded in five minutes or less ......................................................................................................................... .............. Browse by Genre Available eBOOK .............................................................................................................................. Art, Biography, Business, Chick Lit, Children's, Christian, Classics, Comics, Contemporary, CookBOOK, Manga, Memoir, Music, Mystery, Non Fiction, Paranormal, Philosophy, Poetry, Psychology, Religion, Romance, Science, Science Fiction, Self Help, Suspense, Spirituality, Sports, Thriller, Travel, Young Adult, Crime, EBOOK, Fantasy, Fiction, Graphic Novels, Historical Fiction, History, Horror, Humor And Comedy, ......................................................................................................................... ......................................................................................................................... .....BEST SELLER FOR EBOOK RECOMMEND............................................................. ......................................................................................................................... Blowout: Corrupted Democracy, Rogue State Russia, and the Richest, Most Destructive Industry on Earth,-- The Ride of a Lifetime: Lessons Learned from 15 Years as CEO of the Walt Disney Company,-- Call Sign Chaos: Learning to Lead,-- StrengthsFinder 2.0,-- Stillness Is the Key,-- She Said: Breaking the Sexual Harassment Story THE Helped Ignite a Movement,-- Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones,-- Everything Is Figureoutable,-- What It Takes: Lessons in the Pursuit of Excellence,-- Rich Dad Poor Dad: What the Rich Teach Their Kids About Money THE the Poor and Middle Class Do Not!,-- The Total Money Makeover: Classic Edition: A Proven Plan for Financial Fitness,-- Shut Up and Listen!: Hard Business Truths THE Will Help You Succeed, ......................................................................................................................... .........................................................................................................................
       Reply 
    Are you sure you want to  Yes  No
    Your message goes here

The Art of Self-Care: Vitalizing Practices of Mindfulness and Qigong

  1. 1. The Art of Self-Care: Vitalizing Practices of Mindfulness and Qigong to Prevent Burnout and Compassion Fatigue Spring Training Institute, June 2, 2017 Colleen Loehr, M.D. Fulton State Hospital Adjunct Assistant Professor of Psychiatry University of Missouri Medical School, Columbia, Missouri
  2. 2. Disclosures No financial relationships or conflicts of interest.
  3. 3. “To be unable to feel the life that animates the physical body, the very life that you are, is the greatest deprivation that can happen to you." Eckhart Tolle
  4. 4. 8 “I think that what we're seeking is an experience of being alive...so that we actually feel the rapture of being alive.” Joseph Campbell
  5. 5. Self-Care Practices for Rejuvenation • Qigong Tapping Massage • Mindfulness • Qigong Moving Meditations • Qigong Breathing
  6. 6. What is Qigong? Qi = Energy Gong = Cultivation Qi Gong = Energy Cultivation
  7. 7. Qigong is a healing art from China that is over 4,000 years old. Qigong consists of mindful movements and meditations to cleanse, harmonize, and strengthen the flow of life energy.
  8. 8. Research on Qigong “Health benefits are increasingly evidence- based, with more than 700 peer-reviewed, scientific publications in print and more than 180 randomized trials conducted, to date.” Peter M. Wayne, Ph.D, The Harvard Medical School Guide to Tai Chi, 2013.
  9. 9. Qigong Principle: Blockage Imbalance Illness 13
  10. 10. “Freud regarded human psychological states as an energy system in which blockages in the flow of thought (repression or suppression, for example) would result in disease or illness, expressed as mental or emotional loss of balance.” Source: Encyclopedia of Mental Disorders 14
  11. 11. 15 “Essentially all neurodegenerative diseases are associated with the accumulation of cellular waste products.” Maiken Nedergaard, M.D., D.M.Sc., co-director of the Center for Translational Neuromedicine, University of Rochester Medical Center
  12. 12. Between 50 and 70 billion cells die each day in the average human adult. “The mass of cells we lose each year through normal cell death is close to our entire body weight.” Scott F. Gilbert, Developmental Biology, 6th edition, 2000
  13. 13. Qigong exercises improve lymphatic drainage, blood circulation, and waste removal.
  14. 14. Qigong Tapping Massage Action: Tapping over areas of body. Benefits: Detoxification and cleansing, Helps elimination of cellular metabolic waste products, Improves lymphatic drainage, Increases circulation, Stimulates endocrine system, Invigorates energy level
  15. 15. Beating a rug gets out the dust, and qigong tapping removes the “dust”.
  16. 16. “If we bring our awareness to something, we connect to it.” Elisha Goldstein 20
  17. 17. Mindfulness “If you want to find a fish, look in the ocean. If you want to find yourself, look in your mind.” Tibetan Dzogchen saying
  18. 18. What is mindfulness and what does it have to do with self-care?
  19. 19. “There are two ways of being unhappy. Not getting what you want is one. Getting what you want is the other.” Eckhart Tolle
  20. 20. “The way out is in.” Thich Nhat Hanh
  21. 21. Mindfulness is a way in. Mindfulness brings more awareness and wisdom into our lives.
  22. 22. Definition of MINDFULNESS The practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis.
  23. 23. What is mindfulness? Mindfulness is a shift from thinking to awareness.
  24. 24. Mindfulness = Shift from Thinking to Awareness What is the difference between thinking and awareness?
  25. 25. Thinking = words in the mind (self-talk, inner speech, “the voice in the head”) Awareness = the capacity to observe the thought process (that which hears the self-talk)
  26. 26. “You do hear (the voice in the head) when it talks, don’t you? Make it say “hello” right now. Say it over and over a few times. Now shout it inside! Can you hear yourself saying “hello” inside? Of course you can... There is nothing more important to true growth than realizing that you are not the voice of the mind — you are the one who hears it.” Michael Singer, The Untethered Soul
  27. 27. Mindlessness = Lost in thoughts Mindfulness = Aware of thoughts
  28. 28. Eric Klein
  29. 29. “You can’t stop your mind from secreting thoughts, but what you can do is not be caught by them. That’s an art form and that’s what mindfulness training is about.” Jon Kabat-Zinn, Thrive Global interview, April 12, 2017
  30. 30. What is Awareness? "I remember once being in a place that was so dark I couldn't see my hand in front of my face. My emotional reaction was, 'I can't see anything! I don't know what is there!' But then I thought, 'What is it, then, that sees darkness? I am looking at darkness; my eyes are functioning and seeing darkness.’” (continued) Ajahn Sumedho
  31. 31. “Then suddenly it became obvious to me that consciousness is light, that even in the dark there is light if you rest in conscious awareness. What your eyes see is darkness, but that is still seeing, isn't it? We usually think of light as coming from outside - from the sun or an electric light bulb - but consciousness is light, isn't it? But this is a light that is coming from within.” Ajahn Sumedo
  32. 32. Mindfulness Exercise • Sit comfortably and relax. • Listen to the tone of the singing bowl. • Be aware of the silence after the tone. • In the silence, be aware of your awareness. • Be aware of your presence. • As you breathe in, enter into deep inner contact with yourself. • As you breathe out, relax.
  33. 33. “Muddy water is best cleared by leaving it alone.” Alan W. Watts
  34. 34. Mindfulness is the Opposite of Self-Abandonment “When you abandon yourself emotionally, you automatically make your partner responsible for you. Once you make another person responsible for your feelings of self-worth and well being, then you attempt to manipulate that person into loving you, approving of you and giving you what you want. The controlling behavior that results from self-abandonment creates huge relationship problems.” Margaret Paul, PhD
  35. 35. Mindfulness is Beneficial for Relationships “We are so afraid to lose connection (and sometimes to make it), yet the deepest connection is always available when we are resting in ourselves. If we do not abandon ourselves, we cannot be abandoned. We are always already connected.” John Prendergast, In Touch, p. 184
  36. 36. ”The difference between misery and happiness depends on what we do with our attention.” Sharon Salzberg, Lovingkindness: The Revolutionary Art of Happiness
  37. 37. 43
  38. 38. “We suffer from ‘Motion starvation.’ We do not move nearly enough, and when we do move, we do not use nearly all of our muscles. We were built to be active.” Pete Egoscue, Pain Free
  39. 39. Qigong Exercise: Moving the Body
  40. 40. Shaking a rug cleans it. Shaking the body cleans it at the cellular level.
  41. 41. Lee Holden, Qigong Shaking (YouTube)
  42. 42. Qigong Exercise: Moving the Body •Stand in a shoulder-width stance. •Bend at the knees to shake in an up-and down- motion. Breathe freely and fully. •Shake for a minute to several minutes. •After shaking, be still and feel the increased energy flow.
  43. 43. Qigong Exercises for Renewal • Spinal Cord Breathing • Arm Swinging
  44. 44. Qigong Breathing For Vitality and Relaxation
  45. 45. “When you own your breath, nobody can steal your peace.” Author Unknown
  46. 46. Wei Wu “No matter how hard the surfer is working, the ocean is doing most of the work.” C. Thomas
  47. 47. “If I had to limit my advice on healthier living to just one tip, it would be simply to learn how to breathe correctly. There is no single more powerful - or more simple - daily practice to further your health and well being than breathwork.” Andrew Weil
  48. 48. “The typical adult breathes erratically, using about 10% of available diaphragm range. This breathing pattern yields enough gas exchange and blood flow for us to “survive” but not to “thrive.” Our goal is to learn to employ 40-60% of diaphragm range in a rhythmic fashion.” Stephen Elliott, Coherence: The New Science of Breath, 2005
  49. 49. Vital capacity (VC) is the maximum amount of air a person can expel from the lungs after a maximum inhalation. “This pulmonary function (vital capacity) measurement appears to be an indicator of general health and vigor and literally a measure of living capacity.” William B. Kannel, MD, Framingham Study, evaluated 5,200 people over 30 years, interview from Science News, Volume 120, 1981, ”Making Old Age Measure Up” Julie Ann Miller
  50. 50. Pulmonary Function Is a Long-term Predictor of Mortality in the General Population :29-Year Follow- up of the Buffalo Health Study Holger J. Schünemann, MD, PhD; Joan Dorn, PhD; Brydon J. B. Grant, MD, FCCP; Warren Winkelstein, Jr., MD, MPH; Maurizio Trevisan, MD, MS Chest. 2000;118(3):656-664. “Results suggest that pulmonary function is a long-term predictor for overall survival rates in both genders.”
  51. 51. Qigong Breathing • Slow, gentle, deep diaphragmatic breathing through the nose • Breathing is even – length of inhalation and exhalation is the same • Activates the thoracic pump, which improves circulation and lymphatic function • Improves vital lung capacity • Movement of diaphragm massages internal organs • Activates the parasympathetic nervous system to produce cal
  52. 52. Coherent Breathing = Slow Paced Breathing of 5 breaths/ minute • Can be done either sitting or laying down • Relax and breath easily without strain • Breathe in and out through the nose • Gradually slow breathing pace, using an app, CD, or counting • Goal is to breathe in for 6 seconds and out for 6 seconds • Breathing at 5 breaths per minute (12 seconds for each complete breath) • Continue breathing at 5 breaths per minute for 5 to 20 minutes
  53. 53. Stephen Elliott ,An Introduction To Coherent Breathing, 2005
  54. 54. Breathing Zone App for Slow Paced Breathing www.breathing.zone
  55. 55. Free App “Do As One”for Coherent Breathing at Five Breaths Per Minute (12 seconds for each complete breath)
  56. 56. Excellent Resource on Coherent Breathing, With CD that guides breathing at 5 breaths per minute. Authors Richard Brown, MD, and Patricia Gerbarg, MD, are psychiatrists. They offer workshops and webinars, website: www.breath~body~mind.com
  57. 57. Bellows Breath (Bhastrika) (Do not do this exercise if you are pregnant, have uncontrolled hypertension, or heart disease.) • Sit comfortably in upright posture • Inhale vigorously for one second while raising arms • Exhale vigorously for one second while lowering arms • Repeat 10 to 20 times, then rest for 30 seconds • Complete 3 rounds
  58. 58. How do these practices help us? Self-care practices of mindfulness and qigong bring greater awareness and mental flexibility to help release rigid mind-sets that are at the root of much suffering. “I was so obsessed and consumed with my grievances that I could not get away from myself and think things out in the light. I was in the grip of that blinding, destructive, terrible thing - righteous indignation.” Anzia Yezierska
  59. 59. “According to the deepest view of the ancients in China the essence of our being is irrevocably well and an expression of the pure creative power of the universe.” Roger Jahnke
  60. 60. Resources for Self-Care (information on handout), books and DVDs available from Amazon or Sounds True • Eckhart Tolle, The Power of Now, www.eckharttolle.com • Lee Holden, Qi Gong for Self-Healing, DVD (also available as download from Sounds True) • 10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Really Works – a True Story, by Dan Harris. This is a very funny and moving memoir by ABC news anchor Dan Harris with detailed instructions on mindfulness. He also has an outstanding app and podcast, both called “10% Happier.” • The Healing Power of the Breath, Richard Brown MD and Patricia Gerbarg MD, website www.breath-body-mind.com • Robert Peng, The Master Key (book and DVDs), www.robertpeng.com • Jon Kabat-Zinn, Mindfulness for Beginners, CD or download from Sounds True • Thich Nhat Hanh, You Are Here, www.mindfulnessbell.org • Chunyi Lin, Born a Healer • Headspace - Meditation made simple, www.headspace.com (continued)
  61. 61. Resources (continued) • Dr. Su, free qigong class every Saturday from 9 a.m. to 10 a.m. at the Capital Ritz, 2716 Plaza Dr, Jefferson City, MO 65109, (573) 893-7787 • Bellows Breath by Guru Nanda, YouTube • The Qigong Institute, www.qigonginstitue.org • National Qigong Association, www.nqa.org • Insight Timer, free app with thousands of guided mindfulness meditations, insighttimer.com • Breathing Zone App, paced breathing, www.breathing.zone • The Center for Mind-Body Medicine, James Gordon MD, psychiatrist, cmbm.org • Andrew Weil MD, www.drweil.com • Ann Marie Chiasson MD, Energy Healing for Beginners: Ten Essential Practices for Self-Care, DVD (download from Sounds True), annmariechiassonmd.com • Tara Brach PhD, excellent free talks on mindfulness, www.tarabrach.com • Websites for Rick Hanson, Anam Thubten, Byron Katie, JudithBlackstone, Roger Jahnke, Kenneth Cohen, Mingtong Gu, Stephan Bodian, Steve Taylor, Jason Fung
  62. 62. Slides from this presentation may be viewed and downloaded from www.slideshare.net. For questions email colleen.loehr@dmh.mo.gov.
  63. 63. “You are the sky, everything else is just the weather.” Pema Chodron Thank you!

×