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MARK ANGEL HEALING ARTS
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Essential Circulation of Cerebral Spinal Fluid (CSF)

11/28/2020

4 Comments

 
Cerebral Spinal Fluid Circulation
One of the keys to brain health is the circulation of Cerebral Spinal Fluid (CSF). As the image below shows, it is synthesized in the ventricles of the brain and flows around the brain and down along the spinal chord and then back up to the brain. The fluid is reabsorbed by the tissues that surround the passageways where it flows. Along the journey, among the functions of CSF is to pick up and carry away waste products from the brain.


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In order to maintain optimal brain health, it helps to understand how the brain cycles nutrients and waste. Throughout the day, when the brain is most active, it swells slightly and builds up metabolic waste products. When we lie down and go to sleep, the brain shrinks back down as those waste products are filtered out with the CSF and carried away by the circulatory system. This is one of the essential purposes of sleep.
In the morning, in order to get more of the contaminated CSF out of the ventricular circulation system, it helps to move the spine. The Wake-Up Exercises that are demonstrated in the video section of this website begin with some very simple mobilization exercises that one can perform while lying down, even in bed. The first four exercises involved tilting the pelvis up and down, and then swiveling It side to side. Then making circular movements in both directions with the hips. These four exercises are an especially excellent way to get your day started and give your brain juice a refreshing warm up. In practicing this exercises, I find that it leaves me more awake and alert. It basically jump starts my day even without coffee or other stimulants that many people seem to use for a similar purpose.


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Tao Cannot Be Taught, It Must Be Experienced

11/17/2020

1 Comment

 
It is said that Tao cannot be taught, it must be experienced. I loosely define Tao as the eternal, ineffable, and original characteristic of beingness that came before existence itself. Although a good western definition, I do not exactly adhere to the Merriam-Webster definition of Tao as: “the unconditional and unknowable source and guiding principle of all reality as conceived by Taoists”). I believe that one can "know" Tao, but one must experience Tao to understand it. With this in mind, I teach the concept of Tao, Qigong and wellness by providing students with experiences that lead them to a transformation which has immediate intrinsic rewards as well as life-long benefits. The transformations, which practitioners experience through the exercises and meditations taught, give them an inkling of what Tao may be, but they have to get to that knowledge and understanding by themselves and through their own self-cultivation.
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The art of learning Tao can be described as guided discovery, or discovery learning. According to Chinn (2017) “Discovery Learning sees students and learners exploring situations, performing experiments, searching for new information and raising questions. All of these practices are designed to build curiosity and interest in students, helping them to achieve new ways of thinking about problems and solutions.”

Discovery learning is attributed to Jerome Bruner, also the founder of spiral sequencing as first described by Bruner in his book The Process of Education (1960). Reigeluth (1999) also highlights spiral sequencing and attributes it to Bruner (1960). Learning about Tao is not only a process of self discovery, it is a spiral process of going deeper and deeper into one’s own self to know oneself better and therefore understand Tao more fully. Some have referred to this process as pealing an onion to reveal Tao. This teaching style can be consider constructivist. According to Prince (2006) “Constructivism has its roots in the eighteenth-century philosophies of Immanuel Kant and Giambattista Vico, although some have traced it as far back as the fourth to sixth centuries B.C. in the works of Lao Tzu, Buddha, and Heraditus.”

No matter how you slice it, the student is in complete control of their own self discovery. The teacher (Master, Sifu, Guru, etc.) is the guide to offer them tools to attain greater health and self understanding. The teacher in this case must have their own understanding of Tao and a clear idea of the paths that lead a student to understand Tao in their own way. This method of teaching has its roots in the traditions of ancient China. It is similar to Vedic yoga instruction, shamanic teachings, and other methods of natural self-discovery. The key is to provide the learner with a guided and perhaps more safe way to discover things about themselves that otherwise may only be discovered at great peril to the student (physically, mentally, emotionally and/or spiritually), who may, if they survive, learn to understand the Tao without a human guide.

Ultimately, in Taoism, once we have a basic understanding, Tao itself becomes teacher to us all. Therefore, there are few concepts which could be considered more “Learner Centered.” Since this example of learning is an ancient Chinese tradition, it differs from what Western theorists refer to as the “traditional” role of a teacher in the learning strategy. In The Shift in the Role of Teachers in the Learning Process (Vighnarajah, et al. 2008), the authors clearly differentiate between the “traditional” teachers role, and the more learner centered role of a teacher as a facilitator. Here I take issue with how the word “tradition” is used. I submit that this concept of the “Sage on the Stage” is primarily a Western traditional strategy. I propose that the “traditional” teachers role in the Taoist tradition is indeed learner centered already and represents the “Guide on the Side.”
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In my personal teaching strategy, I actually blend the traditionally Eastern and Western roles of the teacher. I offer perhaps a bit more guidance in my lessons then a truly traditional Taoist master may do. Traditional Taoist teaching might be described as nearly exclusively a learner centered process where the student receives little direct guidance or feedback from the teacher, learning mostly through observation of the Master and trial-and-error.

My goal in my capstone project “Get Up and Move!” is to motivate learners, who may not be used to the more obtuse Eastern learning traditions, by clearly informing them of the dangers of too much sitting and unmitigated screen time. Beyond my capstone project, I am also committed to inspiring learners to embark on a path of self-discovery that leads to true transformation and lasting beneficial change in some of their key paradigms in life. In my life’s work, I endeavor to be a guide, not a sage. I do provide feedback on the actual exercises and I avail myself to learners’ questions, answering them to the best of my ability. I also offer examples that are from western medical and scientific traditions that correlate to the more Eastern philosophical and energetic concepts inherent in Qigong and the Taoist methods presented.

Respectfully submitted by Sifu Mark Angel

References

https://www.go1.com/blog/post-using-discovery-learning-model-elearning

https://www.merriam-webster.com/dictionary/Tao

Bruner, J. (1960). The Process of Education. Harvard University Press.

Prince Michael J., Richard M. Felderd, Richard M., Inductive Teaching and Learning Methods: Definitions, Comparisons, and Research Bases. Journal of Engineering Education, April 2006, Page 125.

Reigeluth, C. M. (1999). The elaboration theory: Guidance for scope and sequence decisions. In C. M. Reigeluth (Ed.), Instructional-Design Theories and Models: Vol. 2. A New Paradigm of Instructional Theory (pp. 425-453). Lawrence Erlbaum Associates.

S., Vighnarajah & Luan, W.S. & Abu Bakar, Kamariah. (2008). The Shift in the Role of Teachers in the Learning Process. European Journal of Social Sciences. 7. 33-41.

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The Dangers of Sitting at your Desk

9/22/2020

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What is the worst thing that can happen if you just do your job? I guess that depends on the kind of job you have. If you are a firefighter, you can get burned, blown-up, hit by a car, or catch a disease from a patient. If you are soldier, you can get into all sorts of trouble during war time. If you are a cop, you can get shot. What about if you work behind a desk?

Transformation Through Qigong (TTQ) is the program I developed to help people move more, more safely. In the United States alone, the number of people who spend more than four hours a day sitting at a desk (even if they are sitting "correctly") is staggering. And the harm this sedentary lifestyle causes those workers is well documented. The worst part is that many of those people already have pre-existing conditions that make their circumstances even more dire. Getting people out of their desk chair and moving while at work (even while working) is key to keeping people awake, focused, motivated, healthy, at work and alive.


Desk workers spend too much time sitting behind their desks (Biswas A, et. al.). In order to minimize that danger, it is necessary to move intentionally and more often throughout the day. “Physical activity is anything that gets your body moving. According to the 2018 Physical Activity Guidelines for Americans, 2nd edition, adults need to do two types of physical activity each week to improve their health–aerobic activity and muscle strengthening. (www.cdc.gov)” People who spend more than four hours a day doing desk or computer works (Buckley JP, Hedge A, Yates T, et al)

Transformation Through Qigong (TTQ) offers techniques/solutions for desk workers. Many jobs require people to spend unhealthy amounts of time sitting at a desk. TTQ will: Educate desk workers about the consequences of sitting at the desks too much, and Encourage and motivate desk workers to get up and move on a regular basis.

People who spend long periods of time (more than half an hour at a time) staring at a screen need to be informed about the dangers of eye fatigue (hopkinsmedicine.org). TTQ will teach the 20-20-20 rule: The American Academy of Ophthalmology recommends the 20-20-20 rule: Every 20 minutes, shift the eyes to look at an object at least 20 feet away, for at least 20 seconds.

TTQ will teach desk workers about the benefits of standing at their desk (Creasy SA, et. al.), and how employers might enable them to do so: Stand at desk as much as possible: phone calls, reading, watching media, et. c. Prepare work space to be conducive to standing (i.e. Figure 1).

Figure 1 (standing desk accessory: monitors not included)

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TTQ will teach desk workers exercises that can help reduce the dangerous effects of desk work:
-Bouncing every 30 minutes for about one minute
-Shaking every 30 minutes for at least one minute
-Counter-swings every 30 minutes for at least one minute
-Band heating every 30 minutes for at least one minute
-Standing meditation every 30 minutes for at least one minute,
-and for even greater health benefits, walk more (Smith-McLallen, et. al.).

TTQ is a set of exercises that promote mobility, circulation, strength and balance. Regular exercises scattered throughout the day is more effective then clumping it together, for example, going to the gym (van der Ploeg HP, et. al.). “Prolonged sitting is a risk factor for all-cause mortality, independent of physical activity. Public health programs should focus on reducing sitting time in addition to increasing physical activity levels (ibid.)”

TTQ techniques can be done in sequence or spread out throughout the day. The Level I program is 30 minutes long and broken into six chunks. TTQ Level I focuses primarily on the psychomotor aspect of the program. If applied to a typical 8 hour work day, learners can fit the exercises into six, 5 minute sessions, spread equitably throughout the day (i.e. for an 8-5 job: 9am, 10am, 11am, 2pm, 3pm, 4pm). Over the course of a week, this would provide the CDC’s minimum recommended daily exercises time (op. cit.).

References:

Sedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults: a systematic review and meta-analysis. Biswas A, Oh PI, Faulkner GE, Bajaj RR, Silver MA, Mitchell MS, Alter DA. Ann Intern Med. 2015 Jan 20;162(2):123-32. doi: 10.7326/M14-1651. PMID: 25599350

www.cdc.gov/physicalactivity/basics/adults/index.htm?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fphysicalactivity%2Feveryone%2Fguidelines%2Fadults.html

Buckley JP, Hedge A, Yates T, et al: The sedentary office: an expert statement on the growing case for change towards better health and productivity, British Journal of Sports Medicine 2015;49:1357-1362.

www.hopkinsmedicine.org/news/articles/protect-your-eyes-from-screen-time

Creasy SA, Rogers RJ, Byard TD, Kowalsky RJ, Jakicic JM. Energy Expenditure During Acute Periods of Sitting, Standing, and Walking. J Phys Act Health. 2016 Jun;13(6):573-8. doi: 10.1123/jpah.2015-0419. Epub 2015 Dec 21. PMID: 26693809.

Smith-McLallen, Aaron & Heller, Debbie & Vernisi, Kristin & Gulick, Diana & Cruz, Samantha & Snyder, Richard. (2016). Comparative Effectiveness of Two Walking Interventions on Participation, Step Counts, and Health. American Journal of Health Promotion. 31. 10.1177/0890117116658012.

van der Ploeg HP, Chey T, Korda RJ, Banks E, Bauman A. Sitting time and all-cause mortality risk in 222 497 Australian adults. Arch Intern Med. 2012 Mar 26;172(6):494-500. doi: 10.1001/archinternmed.2011.2174. PMID: 22450936.

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Immune Health Through Yang Organs

6/28/2020

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During this time of COVID-19 it is particularly important to consider all major contributors to immune health.

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The Stomach, Intestines and Colon are considered Yang Organs in traditional Chinese medicine. They are also an important part of the body's immune system. In order to optimize the immune system, it is necessary to consider gut health.

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Eating sufficient amounts of fiber including fruits and vegetables as well as minimizing the intake of sugars and simple carbohydrates keeps the bacteria in the gut's microbiome happy and healthy enhancing the immune system.

A regular practice of "Swaying Taoist 5 Yang Organ Exercise" as shown on the Media Page of this website will also optimize gut and Yang organ health by stimulating the physical organs in your body in a gentle rhythmic way and activating the Yang organ meridians.

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Full Moon is a Special Time for Taoists

6/5/2020

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The time of the Full Moon is a time of strong Yang energy at night. It is a time to take action and do things that otherwise may be overwhelming. From the Taoist perspective, it is a time when one's creative energy is peaking for the month and creative processes should be engaged in and fulfilled.

I hope the time of this full moon tonight (June 5, 2020) finds you in a creative space and with you creative juices flowing.

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Questions and Quotes to Consider

5/6/2020

2 Comments

 
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“Our sun is just one of the one hundred thousand million stars that make up our galaxy the Milky Way. The Milky Way is only one of the many galaxies in the local group. The local group, in turn, is just one of the thousands of groups and clusters of galaxies which form the largest known structures of our universe.” —Stephen Hawking’s A Brief History of Time.

Some questions to ask if you are considering Transformation Through Qigong:

  • Do you get lost in spirals of worry and anxiety?
  • Do you get stuck in bouts of depression and low moods?
  • Do you get angry and upset at a relatively insignificant stress or difficulty?
  • Do you blame others to help yourself feel less responsible for your own life?
  • Do you search for meaning in everything to avoid feeling uncertain?
  • Do you try to control everything around you because of your insecurity and fear of helplessness?
  • Do you jump in when you have something to say or wait until something needs to be said?
  • Do you listen with the intent hear or with the intent to reply?
  • Do you believe you are open minded but just can’t stand it when someone else is right?
  • Dose feeling outrage at things you can not change make you feel better?
  • Do you take things too seriously?

Some quotes to consider:

Don’t believe everything you think. Thoughts are just that… thoughts.
— Allan Lokos

Be curious, not judgmental.
— Walt Whitman

The art of being wise is the art of knowing what to overlook.
— William James

A rational person can find peace by cultivating indifference to things outside of their control.
— Naval

Between stimulus and response, there is a space. In that space is our power to choose our response.
— Viktor Frankl

“A know-it-all is a person who knows everything except for how annoying he is.”
— Demitri Martin

Madness is rare in individuals — but in groups, parties, nations, and ages it is the rule.
— Friedrich Nietzsche

If it’s in your control, why do you do it? If it’s in someone else’s control, then who are you blaming? Atoms? The gods? Stupid either way. Blame no one.
— Marcus Aurelius

You want praise from people who kick themselves every fifteen minutes, the approval of people who despise themselves?.
— Marcus Aurelius

Those who act with few desires are calm, without worry or fear.
— Buddha

Outrage is like a lot of other things that feel good but over time devour us from the inside out. And it’s even more insidious than most vices because we don’t even consciously acknowledge that it’s a pleasure.
— Tim Kreider

Healing your identity means that you need to see and focus on what is right and good about you. You need to actively eliminate false, negative beliefs and develop compassion rather than judgment for yourself.
– Dr. Jeffery Rediger

Tai chi is a Chinese practice that combines gentle flowing movements, deep breathing and meditation. It has been shown to not only reduce joint pain, but also improve range of motion and function, as well as feelings of well-being (Best for: fibromyalgia, rheumatoid arthritis, osteoarthritis)
– The Arthritis Foundation

The health benefits of tai chi: This gentle form of exercise can help maintain strength, flexibility, and balance, and could be the perfect activity for the rest of your life...Tai chi is often described as "meditation in motion," but it might well be called "medication in motion."
– Harvard Women's Health Watch (Updated: August 20, 2019; Published: May, 2009)







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Qigong v.s. a Virus (ie. Coronavirus)

3/17/2020

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Qigong practice is know to help reduce stress, enhance the immune system and increase circulation, balance and strength. I encourage everyone to continue to practice whatever form of qigong or yoga or other gentle, repetitive exercise routine they know on a daily basis. The only reason not to exercises or do qigong is if you are actually very sick. It is important to rest and drink warm liquids and not overly exert yourself. According to ancient Taoist teachings, however, it is best not to practice arts like taichi or qigong when you are sick to minimize the circulation of the disease.

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Please feel free to follow along with the exercises in the media page of this website (markangelhealingarts.com). All are good ways to optimize your health and can be done as much or as little as you like depending on how you feel.

Please feel free to contact me with any questions you may have regarding the practice of Taoist healing arts.

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Instructional Design

2/19/2020

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I am just getting started in the Masters in Instructional Science Technology (MIST) program at CSUMB. So far, it seems that best practices in instructional design include several approaches as deemed appropriate for any given topic of study and/or learner cohort. Most of the best programs mix at least two or three theories to come up with the best design for any given lesson.
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     Traditional Behaviorist ideas seem to be all about feeding students information and expecting them to practice ad nausea and then regurgitate the same basic information. Based on this theory, learning is about performing new behavior. Teaching is training for new behavior. This idea was developed in the early 20th century along with psychology and other social sciences.

     Then there is the Cognitivist's ideas that take learning to a level of interaction and contemplation of the learner so they have to work with the learned information and show they can use it to produce something new. This theory suggests learning is about processing information.Teaching is transmission of new information to learner. These ideas came about after people realized that the more limited Behaviorist ideas needed tweaking to accomplish better, more comprehensive learning within many areas of study.

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     The Constructivist theory suggests that learning is about making meaning out of what you learn by doing something with it. So, it is about building on what you know. Teaching is about facilitating activity whereby learners make meaning. Constructivist theory emerged in part in response to Behaviorist and Cognitivist theories in a period of instructional reform in the United States influenced by psychology trends in Europe. Humans were no longer considered like rats or robots.
     And the Collaborative Learning Theory suggest that learning is intellectual convergence through discourse. By working in groups and building on each others knowledge base, learners cultivate understanding. Teaching is inducting learners into knowledge discourse. Collaborative activities online were the foundational inspiration of this theory in the late 1990’s into the 21st century, bringing the classroom out into the world wide web.



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     Then there is the Connectivist thoughts that come along and put it into the context of online learning and education. So, you can basically go online and get the info you need, and work with others in a cohort online to build on learners' understanding. This kind of takes teaching out of the picture and puts coaching and/or facilitating more into the front lines. Learning is pretty much up to the learner to glean from what is available to them and their team/cohort.

     Anyway, I am sure in a year or two I will be able to discuss this with much more accuracy and understanding, at least I hope so...


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Transformation Through Qigong: Intentional Wellness & Life Optimization Planing (TTQ)

2/8/2020

2 Comments

 
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   In order to accomplish deep transformational change, it is important to have a deep and honest understanding of the inside of ourselves: the physical/physiological inside of us; the emotional and psychological energetic part of us; and the spiritual part of us. If we don’t go deep inside it is very difficult to identify the root of the issues that we are facing that we would like to change. We can think of it like a computer program. Unless we know the coding of what makes us who we currently are then we can’t change the programing that manifests in our body, behavior and attitudes.
   Often we are distracted by the superficial experiences of physical appearance and sensations, emotional upsets and charges, psychological expectations, preconceived ideas and constructs that do not serve us, and of spiritual stagnation and limitations we have adopted throughout our lives. As your Sifu in "Transformation Through Qigong: Intentional Wellness and Life Optimization Planning (TTQ)" I may be able to briefly shine a flashlight into the dark places in your body, mind and life in general to give you a glimpse of the areas in you that perhaps remain hidden from your conscious view. These areas that may need attention and even transformation. But until the lights go on inside you and you can see them for your self without outside help, the shadows will remain stuck inside you.

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   Whenever one is challenged by something in life, the challenge process itself is creating new neurological pathways and relationships in the brain and shifting the thought patterns. That process of challenging one's habitual inertia is a large part of what manifests transformation of any kind in a person. If one doesn't have to struggle at least a little, then whatever you are being exposed to or whatever you are doing is already in close alignment with your preconceived ideas and/or abilities, therefore little transformation will take place. It is this challenge to your habitual inertia and comfort zone, and one's struggle to overcome that challenge that creates new pathways and relationships in your brain that help the mind change.
   So, in this context, struggle is different from suffering. Suffering is an attitude. Struggle is the effort one puts into overcoming a challenge to ones comfort zone. Surrender your suffering in the face of a challenge, and embrace whatever sort of effort you must apply to transform life into a more joyous experience no matter what external circumstances are challenging you.
   When the challenge is physical as with sport, qigong or yoga, etc., this creation of new pathways that occurs while you struggle to learn new moves, coordination and balance works on the movement centers of your brain. The new pathways in your brain build a new relationship with your body that maybe in the past you haven’t had. That is part of the growth process. You can deny that growth and give up on the struggle, or push through the challenge and benefit from the change. You must trust the process in order to embrace it.
   What can I do in teaching TTQ is to help you trust that what I am teaching is worthy of your embrace? The exercises I teach were developed long ago by people who devoted their lives to the struggle and measured the outcomes to prove that they work, and used those exercises and activities to effectively improve health, attitude and longevity.

2 Comments

Surprise

2/7/2020

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   Some of us are shocked when life tosses us a curve. Some of us just don’t like surprises. I know that when my wife comes home from work with a bright idea about maybe going out for dinner, and I have planned to have dinner at home, the disruption in my expectations can lead to a little emotional upset. Instead of allowing that upset to derail my peace and order, I can try to look at her idea as an opportunity to share in her joy; and shift gears inside my brain to embrace her idea.
   How can the practice of Qi Gong and Tai Chi help us to accomplish this sudden shift in direction when met with an unexpected situation in life? How can the exercises we practice like the “Taoist 5 Organ Exercises” make a real and lasting difference in how we experience our time on this planet? I submit that one example of that lies in the Heart Exercises. As we learn the Taoist 5 set, we learn to associate certain colors, movements, emotions and concepts with each exercise. This helps us develop our relationship with our body, and integrate into that relationship our mind in the form of labeling emotions and mental constructs to fit with each organ system.
   When we do this with the heart we associate the emotions of excitement and un-met expectations with the heart so that we can cultivate peace and order to balance those emotions in order to avoid overwhelming disappointment (what traditional Chinese medicine calls a stagnant state of the heart energy). Conversely, the heart also relates to upsets with shock when we are faced with something we do not expect. How do we balance the idea of unmet expectations with shock, seeming opposites in the spectrum of balance for the heart energy?
   What if we learned to maintain a sense of peace and order in our hearts, as a balance point. And what if we go ahead and look forward to see what may be coming at us, but without too much inertia of excitement or dread, just with peace and order. This practice may allow us to meet our expected outcomes with a sense of acceptance and joy, but if things don’t turn out the way we expect, we are not overly disappointed. We meet the moment with acceptance, but maybe a little less joy then we had “expected.”
   In contrast, when a something happens to us out of the blue, so to speak, we can meet it with surprise instead of shock. So, that gives us some joy that may otherwise have been “unexpected.”
   Finding a way of navigating life’s ups and downs without becoming swamped in emotional upsets is one of the goals of Taoist practices. It is the reason for developing all these mental constructs for our emotions and relating them to movements and more steady mental states. Those are the ideas that go along with each organ system like “peace and order” go along with the heart.
   So meeting an unexpected situation with a little surprise, seeing it as an unexpected opportunity—or meeting an expected situation with a little less disappointment if it doesn’t go just like planned, are both examples of using the Taoist 5 constructs as a platform for making life a little more peaceful and hopefully a little more joyful. Both are examples of attitude adjustments instead upsets.

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    Mark is a Qi Gong and Tai Chi instructor and gives classes and private lessons in Carmel  Valley, CA

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These "Get Up and Move" Guiding Videos below will guide you through each session of exercises. You may choose a level of activity that corresponds to your fitness level.
Please use them throughout the day to break up bouts of sitting too much.


Level 1: Easy Videos

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