Kouksundo is a stress management and meditation practice originating in Siberia that later spread with Mongolian culture. The document outlines the goals and principles of Kouksundo practice, which include decreasing stress, promoting clear thinking and stable emotions. It then describes the 12 steps of a Kouksundo stress management program, which involves stretching, breathing, and meditation exercises to relax the whole body and calm the mind. The overall practice of Kouksundo is presented as a path to achieving wholeness and well-being.

1. KOUKSUNDO
A WAY TO WHOLENESS
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2. Contents
1. Stress Management
2. How to be ‘Happy’ : Know Thyself
3. Kouksundo Principles
4. Goals of Kouksudno Practice
5. Practicing Kouksundo
●
Stretching
●
Breathing
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3. Stress Undermines …
Health
- Physical & Mental health
Performance
- Decrease productivity
Life Quality (Satisfaction)
- Burn out
Creativity
-No idea
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4. Stress and Stiffness are Root Causes of Diseases
High Blood Pressure Stress & Health
Brain disorder
Diabetes : Burning mind
Stomach : Mind hurt
the thyroid gland Liver : Anger
Lung : Sorrow
Lung cancer Heart attack
Heart : Depress
Liver disorder Brain : Overwhelming
Thyroid gland : Stifle.
Stomach disorder Blood pressure : Upset
Diabetes
How to cure?
Attitude : Understanding & Forgiving
Method : Meditation
Source: The Breathing Story, 2002
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5. KOUKSUNDO Practice Helps Decreasing Stress and Having...
Practicing
Clear and Organized Thinking
Stable Emotions
Flexible & Strong Minds
Integrative Wellness
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6. How to “Be Happy?”
Mihaly Csikszentmihalyi
(September 29, 1934 ~ )
the Flow
the feeling of complete and energized focus in
an activity, with a high level of enjoyment and
fulfillment
Source#1: “the Flow”, by Mihaly Csikszentmihalyi
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7. Through KOUKSUNDO Practice, You wil…
Know Thyself Confront Yourself
Converse with Yourself
Accept Yourself
Forgive Yourself
1. Rest (Vacate)
How? 2. Concentrate
3. Find one’s inner voice
Source: The Science of Meditation, Time Magazine, 1991
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8. Relaxation?
Vacation?
Recreation?
Retreat?
Rehabilitation?
What ?
How?
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9. Sharpen the saw and find my inner voice…?
7Habits & 8th Habit (From good to great)
- Private Victory (Independence)
1. Be Proactive
2. Begin with the End in Mind
3. Put First Things First
- Public Victory (Interdependence)
4. Think Win/Win
5. Seek First to Understand, Then to be
Understood
6. Synergize
- Renewal
7. Sharpen the Saw How?
- From Effectiveness to Great
8. Find your inner voice and Inspire others to find
theirs
Source: 7 habits, 8th Habit, Steven Covey, 2005
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10. KOUKSUNDO IS A WAY TO WHOLENESS
otion
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hing
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(Phy
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Wholeness
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Kouksundo Retreat Center at Vermont
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11. History of Meditation
Meditation stems from Siberian
Sharmanism and spread out with
expansion of Mongolian culture
B.C. 10,000 1. East Asian Meditation
- Taichi, Kouksundo, Reiki
Siberia
2. Indian Meditation
- Buddhism, Yoga
3. Mesopotamian Meditation
- Supism, Hebrew meditation, Greek
meditation
4. Egyptian Meditation
Source:
#1 History of Ancient Asia (Handangoki)
#2 Tao of Life (Ph. D. dissertation of Kim, H)
#3 Journey to fantasy (Ryu Ga Mi)
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12. Categories of Mind Control (Meditation)
Focusing on Breath
Fasting Mind control can be categorized by six
different practices
Torturing Focusing on Breath is the most widely
spread and generally accepted the most
safe practice for Mind Control
Isolating (e.g. Buddhism, Yoda, Kouksundo, Reiki)
Chanting (Singing, Dancing)
Drinking & Drugging Source:
#1 Kouksundo, (page 26)
#2 Journey to fantasy (Ryu Ga Mi) (Jul 02, 2005)
#3 http://new.mindvision.org/g4/bbs/tb.php/occult/1860
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13. Many Leaders Are Practicing Kouksundo to Enhance Their Health & Life
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14. Creativity and innovation mechanism
Breathing is Important Because it Reflects Real Mind
Breathing?
Money, Fame ???
Breathing Status
Sanskrit (Atman),
Greek (Psyche), Cancer: 6 months ~
Latin (Anima)
Ocean Wave Style Brain Wave Style
= Breath, the Life Food 30~45 days
Latin (Spiritus) Water : 7~10 days
Greek (Pneuma),
Hebrew (Ruah) Knotted Style Silk Style
Breath: 3 ~ 5 min.
= Breath, the Soul
● Ocean Wave: Unstable
● Brain Wave: Anxious
● Knotted Wave: Cowered
● Silky Wave: Stable & Correct
Source#1: The Breathing Story, Lim, K, 2001
Source#2: Hidden Connection, Kapra P, 2003, pp62~63, pp99~101
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15. Terminal Goals of Kouksundo
Ultimate Physical Power
Ultimate Mental Power
Ultimate Ethical Power
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16. How do we know we’re practicing well?
Sweet Saliva Feeling Heat at Abdomen
Evidence of “Relaxation” Evidence of “Focusing”
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17. Practicing (Stretching)
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18. Principles of C-PEP
1. Have a sincere mind and keep
authenticity
2. Focus on breathing and concentrate on
hypogastric center
3. Pose correctly
4. Breath in and do, Breath out and relax
5. Remember
- Physically bottom up
- Mentally top down
- Totally centering
6. Don’t enforce, but induce
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19. BASIC POSTURE
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20. IDENTIFY YOUR BREATHING
Breathing Status
Ocean Wave Style Brain Wave Style
Knotted Style Silk Style
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21. END OF SESSION 1
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22. Practicing Stress Management Program
1. Whole Body Stretching
- Open feet and bend down
Method - Stretch whole body and slowly
bend up with straightening arms
Effect Distress whole body
2. Pelvis Stretching
- Attach arms on pelvis
Method - Rotate pelvis left to right (3 times)
- Rotate pelvis right to left (3 times)
Effect Distress abdomen, waist
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Source: The Breathing Story, Lim, K, 1998

23. Practicing Stress Management Program
3. Ankle Stretching
- Sit down on a Chair
- Stretch feet Front / Backward (3
Method times)
- Rotate feet Left / Right (3 times)
- Relax ankles by tapping
Effect Distress legs & ankles
4. Waist Stretching
- Turn left and grip the chair (3
times)
Method - Turn right and grip the chair (3
times)
Effect Distress waist, neck and torso
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Source: The Breathing Story, Lim, K, 1998

24. Practicing Stress Management Program
5. Back Stretching
- Fold hand behind back
- Bend front with stretching arms,
Method and Straighten back (3 times)
- Rotate waist left & right
Distress back, neck, arms and
Effect fingers
6. Side Stretching
- Fond hand behind head
Method - Bend torso to left side and right
side (3 times)
Effect Distress waist, neck and torso
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Source: The Breathing Story, Lim, K, 1998

25. Practicing Stress Management Program
7. Neck Stretching
- Attach arms on pelvis
- Bend neck front / backward
Method - Bend neck left / right
- Rotate neck left / right
- Rotate neck left side / right side
Effect Distress neck and back
8. Arm & Finger Stretching
- Fond hand in front of body
- Fold in and rotate arms (3 times)
Method - Change finger grip
- Fold in and rotate arms (3 times)
Effect Distress arm & finger
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Source: The Breathing Story, Lim, K, 1998

26. Practicing Stress Management Program
9. Shoulder Stretching
- Attach arms on shoulders
- Circulate arms front to backward
Method (3 times)
- Circulate arms back to front (3
times)
Effect Distress shoulder, back, and neck
10. Knee Stretching
- Stand up and attach legs
- Attach hands on knee
- Kneel down and kneel up with
attaching hands (3 times)
Method - Rotate knees left hand side
(3times)
- Rotate knees right hand side (3
times)
Effect Distress knee, legs
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Source: The Breathing Story, Lim, K, 1998

27. Practicing Stress Management Program
11. Big breathing
- Gather feet and locate arms in
front of heart
- Stretch arms up with inhaling,
Method Split arms side slowly exhale with
downing arms, then widen arms
with opening feet (3 times)
Effect Distress whole body
12. Meditation
- Sit on a chair
- Straighten back and neck
- Close eyes & focus on breathing
- Calm down mind and concentrate
Method on hypogastric center
- Breath in as abdomen expanding
and Breath out as abdomen
contracting
- Do it for 5 minutes times
Distress mind and promoting
Effect creative thinking
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Source: The Breathing Story, Lim, K, 1998