Showing posts with label Qui Gong. Show all posts
Showing posts with label Qui Gong. Show all posts

2022/06/21

The Way of Qigong: The Art and Science of Chinese Energy Healing : Cohen, Kenneth S.: Amazon.com.au: Books

The Way of Qigong: The Art and Science of Chinese Energy Healing : Cohen, Kenneth S.: Amazon.com.au: Books






The Way of Qigong: The Art and Science of Chinese Energy Healing Paperback – 29 April 2000
by Kenneth S. Cohen (Author)
4.7 out of 5 stars 612 ratings




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Qigong, which literally means "working with the energy of life, " is an integrated mind-body healing method that has been practiced with remarkable results in China for thousands of years. The Chinese have long treasured qigong for its effectiveness both in healing and in preventing disease, and more recently they have used it in conjunction with modern medicine to cure cancer, immune system disorders, and other life-threatening conditions. Now in this fascinating, comprehensive volume, renowned qigong master and China scholar Kennneth S, Cohen brings the ancient healing power of qigong to Western readers.

The essence of qigong can be understood by comparing the body to a battery: stress and bad health habits act to dissipate the battery's charge, its "qi, " while self-care and self-awareness help to maintain and improve qi. Qigong is a gentle yet rigorous program for working with our life energy through breathing and relaxation exercises, massage, visualization, meditation, and other natural methods. Using qigong, each one of us can learn to improve health and enhance vitality by cleansing, gathering, releasing, and circulating qi so that it reaches all the body's cells. It's rather like acupuncture without needles--it's pleasurable to do, it costs nothing, and it's wonderfully life-enhancing.

This accessible, beautifully written book provides a step-by-step program detailing how we can all integrate qigong into our busy lives. Ken Cohen explores every aspect of this Chinese healing art and science. The benefits of qigong are obvious in those who practice it correctly--these exuberant individuals sleep more soundly, their skin glows with vitality, they feel increased strength andheightened sexuality, and their minds and bodies achieve the harmony of true health. These benefits have been analyzed and calibrated by contemporary medical researchers who confirm resoundingly that qigong really does work. As a result, leading medical schools around the country are now incorporating qigong into "complementary medicine" programs that combine the wisdom of alternative medical modalities with the technological expertise of modern medicine. Now with The Way of Qigong, the power and clarity of qigong is finally available to all of us. This is truly a volume that will enlighten, instruct, enliven, and delight

all who use it.




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Print length

427 pages
Language

English
Publisher

Random House USA Inc
Publication date

29 April 2000










Product description

Review
"A long-awaited masterpiece . . . This breakthrough book is destined to become the classic reference on body energy and healing."
--Joan Borysenko, Ph.D.
Author of Minding the Body, Mending the Mind

"A TREASURE . . . Those eager to explore the methods of self-healing will learn how in The Way of Qigong. By peering through this modern window into ancient practices, the readers will discover how to gather the breath, move with grace and power, and cultivate the mind."
--Harriet Beinfeld
Coauthor of Between Heaven and Earth

"THIS DEFINITIVE VOLUME . . . IS THE MOST COMPREHENSIVE RECENTLY ISSUED BOOK ON THE CHINESE HEALING ART, QIGONG."
--Booklist


From the Inside Flap
Qigong is an integrated mind-body healing method that has been practiced with remarkable results in China for thousands of years. The Chinese have long treasured qigong for its effectiveness both in healing and in preventing disease, and more recently they have used it in conjunction with modern medicine to cure cancer, immune system disorders, and other life-threatening conditions. Now in this fascinating, comprehensive volume, renowned qigong master and China scholar Kenneth S. Cohen explains how you too can integrate qigong into your life--and harness the healing power that will help your mind and body achieve the harmony of true health.
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Product details
Publisher ‏ : ‎ Random House USA Inc; New ed edition (29 April 2000)
Language ‏ : ‎ English
Paperback ‏ : ‎ 427 pages
ISBN-10 ‏ : ‎ 0345421094
ISBN-13 ‏ : ‎ 978-0345421098
Dimensions ‏ : ‎ 15.47 x 2.44 x 23.24 cmBest Sellers Rank: 53,900 in Books (See Top 100 in Books)41 in Martial Arts (Books)
56 in Physical Rehabilitation for Injuries
403 in Alternative Healing MethodsCustomer Reviews:
4.7 out of 5 stars 612 ratings


Customer reviews
4.7 out of 5 stars
4.7 out of 5
612 global ratings

Top review from Australia


Nathan F

5.0 out of 5 stars Well WrittenReviewed in Australia on 23 July 2019
Verified Purchase
This is an amazing book for beginners and advanced practitioners. Very detailed with clear instructions. Defiantly a bible that will be refereed to and re read over again.


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StoneMan
5.0 out of 5 stars From Chinese history, ways of Healing body and Calming mind, Deeply - but Nicely explained*Reviewed in the United Kingdom on 8 October 2019
Verified Purchase

A HUGELY RESPECTED man in Native American ,Chinese and other communities, this authors LONG life in the Chinese medical system "Qigong" , is SO apparent in this excellent volume, which brings ALL you need in order to grasp the world of this - Great Hope for the future -medical system . Everywhere, but especially where Health systems are being overwhelmed by costs And massive increases in mental health fragility , there is growing need to become aware of many of the basics of Qigongs. People can be put off by philosophical terminology , but behind all that is the truth - as revealed in modern science - that our reality , and so our health, is really made up of Energies (vibrations) which are much more responsive to SELF-CONTROLLED mind and body practices, than a hospital full of pills and exhausted doctors. This isn't wacky anymore : my NHS Physiotherapy Doctors are all about the MIND FIRST, and only then, the body... and Tai Chi ( the Movements part of Qigong) is more effective than standard NHS physiotherapy because Tai Chi (and other Qigong disciplines) work on your body And your mind And your Spirit - at the same time, because - only treating them TOGETHER, REALLY WORKS. Kenneth Cohen REALLY gets this, and helps to make the deep stuff Normal for us Ordinary people. Ignore the deeper bits and the history bits of this book if you like, and just get a new way of improving your health AND your ability to COPE with this Life of ours ,which seems to keep getting harder*****

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Mikko Saari
5.0 out of 5 stars Great additionReviewed in the United Kingdom on 27 July 2015
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Easily approachable, with pictures elaborating the techniques. Has a section dealing with beginner mistakes, how to recognize them etc., which is useful and really a must-have for beginners who go without a teacher. And the scientific section and the author's neutral but encouraging take on qigong should make the subject more approachable to beginners.

I don't think the techniques section here is the best you can get from books, Bruce Frantzis covers that better in some of his works. But even if you already have Bruce's books, Ken's book can be of real help and support in finding the proper postures for you. In my opinion you should have both Ken's and Bruce's books even if you have a teacher, so you can check from them that what your teacher gives you is real. Unless you have a more reputable teacher of course.

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Shauna
5.0 out of 5 stars A definitive workReviewed in the United Kingdom on 10 September 2014
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This might be my favourite book of all time (non fiction). It is an absolute treasure chest of knowledge. It is very well written and explained. My knowledge of Qigong has grown so much and everything I have learned through reading this book has made sense to me and I can put it into practical application through my daily life, I am seeing with new eyes! If you have an interest in traditional Chinese techniques such as TCM, acupuncture, tai chi etc then I imagine this is the definitive book on the subject.

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A reader
5.0 out of 5 stars The best book about Qigong that I've ever readReviewed in the United Kingdom on 21 May 2019
Verified Purchase

This is the best book about Qigong that I've ever read. There's so much to take in and I've learned lots. It's written in an accessible way, yet has great depth to it. Very much recommended.

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Danny Hammond
5.0 out of 5 stars I would recommend this book to anyone with a even a slight ...Reviewed in the United Kingdom on 3 August 2016
Verified Purchase

An incredible resource on the subject of Qigong. Here is an author who has clearly put a lot of research into the topic, with both scientific and spiritual analysis of the matter. This book is comprehensive, covering many aspects of Chinese energy healing, it's theories, evidences and of course; how to practice it. I would recommend this book to anyone with a even a slight interest in Qigong/Tai Chi or related matters and I believe it should be an essential reference book to any serious student of such things.

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The Way of Qigong: The Art and Science of Chinese Energy Healing
by Kenneth S. Cohen
 4.18  ·   Rating details ·  590 ratings  ·  45 reviews
Qigong is an integrated mind-body healing method that has been practiced with remarkable results in China for thousands of years. The Chinese have long treasured qigong for its effectiveness both in healing and in preventing disease, and more recently they have used it in conjunction with modern medicine to cure cancer, immune system disorders, and other life-threatening conditions. Now in this fascinating, comprehensive volume, renowned qigong master and China scholar Kenneth S. Cohen explains how you too can integrate qigong into your life--and harness the healing power that will help your mind and body achieve the harmony of true health. (less)
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Paperback, 448 pages
Published March 9th 1999 by Wellspring/Ballantine
ISBN0345421094  (ISBN13: 9780345421098)
Edition LanguageEnglish
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The Way of Qigong: The Art and Science of Chinese Energy Healing 
Way of Qigong 
The Way of Qigong: The Art and Science of Chinese Energy Healing 
Qigong: Grundlagen, Methoden, Anwendung 
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 Average rating4.18  ·  Rating details ·  590 ratings  ·  45 reviews

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The Elves
Feb 11, 2016The Elves rated it it was amazing
Kenneth S. Cohen’s The Way of Qigong is a really great book on Qigong. Some say that the drawings are not adequate to understanding the moves they illustrate; however, we find that if you combine them with the descriptions, it is really quite clear. And this book has everything. Qigong movements and exercises, data about Qigong, research studies about Qigong, nearly everything you would want to know about the subject, even chapters on diet and tea drinking. Not that you won’t want to keep learning, but this is a great place to start, thorough, comprehensive and fascinating.

The Silver Elves authors of Faerie Unfolding: The Cosmic Expression of the Divine (less)
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Anne
Apr 07, 2013Anne rated it it was amazing
I pick this book up often because there is a wealth of information. I have read the book front to back several times, but I pick it up every couple months and just open to where it goes. I always pick up something new even though I read it before. This time I spent time in chapter 12 Active QiGong, Chapter 14 The energy of emotions and Chapter 19 Have a Cup of Tea. The Organ-emotion link was very interesting and the breathing exercises are great. The history and legend of tea and recommended prep for tea. (less)
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Curtis
Jan 09, 2012Curtis rated it it was amazing
Recommends it for: mages and sages of all ages
Recommended to Curtis by: Tai Chi
This was a new discovery to me in a used book store. All that I knew before that was a vague reference to "healing energies" made in a martial arts book. Now there is another paradigm for me to asess vital information about my health. The balance of heat and moisture seemed to make a good barometer for changes in wellbeing, good or bad. I feel like I can finally do something about my own body's chemical composition that will improve my condition. These meditations, like the rest of the Taoist traditions, are beautiful to vizualize and a wonderful way to relax. (less)
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Marina Quattrocchi
Oct 24, 2018Marina Quattrocchi rated it it was amazing
Excellent comprehensive book explaining the history and philosophy of qigong in great detail. Essential resource for anyone who is serious about studying this ancient Chinese art. First published in 1997, this book contains timeless wisdom that is just as relevant and practical today. Especially liked the qigong meditations.
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Shaz Davis
Jul 03, 2017Shaz Davis rated it it was amazing
One of my top two recommended reads for people interested in qigong.
flag2 likes · Like  · 1 comment · see review
Patrick Bello
Sep 12, 2019Patrick Bello rated it it was amazing
Qigong, in the brief time I have practiced its gentle movements and standing meditations, has provided me with various unexpected benefits and a greater sense of calm. That being said, it’s also somewhat difficult to find a non-teacher resource if one wanted to go deeper into the philosophy and workings of qigong. And wow lemme tell ya, he goes deeeeep. I have yet to practice everything in the book, because I have a job that I must go to sometimes, so I cannot vouch for the efficacy of everything in here. The vastness of the material included, however, makes this a must for those interested in working with qi. (less)
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Joanne McKinnon
Apr 01, 2021Joanne McKinnon rated it really liked it
There are many many books written on qigong, yinyang, and Chinese medicine. This is a good introduction .
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Sue Dounim
May 06, 2021Sue Dounim rated it it was amazing  ·  review of another edition
Shelves: on-a-shelf
There are quite a few good reviews on this book, almost all of which I agree with. Ken Cohen was (when writing this book) and is still (in 2021) a true master of qi gong and allied arts. Even after 20+ years this book is still valuable.
Similar to Steven Chang's The Great Tao, he shows how Qi Gong is more than just exercises or meditation but truly "energy work" as the term is often translated. This includes not only what you do for your own esoteric development but what you eat and drink and even how you approach sexual health.
I will just add a couple of minor details. (1) Notes: even though Cohen is a authentic expert in the field, he still provides abundant footnotes and references throughout the text; there are more than 40 pages of them. (2) Bibliography. For the English speaking student of Qi Gong the 11 page bibliography alone is worth the price of admission and will provide you with a lifetime of reading. Yes, there are books and articles newer than those listed, but those listed are excellent and/or classic.
With my academic background, this provided me with a lot of assurance that this wasn't just a quick new age production based half on folk wisdom and half on wishful thinking. (less)
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Katja Vartiainen
Aug 08, 2019Katja Vartiainen rated it it was amazing
Shelves: non-fiction, spirituality, health, taoism, mindfulness, meditation, self-help, qi-gong
This book is really good. I started qi gong about 2 months ago, following an oldish Chinese
( maybe) woman on Youtube, and It has been the best thing for my painful shoulder-arm pain. So, I wanted to know more, and found through a German blogger's page this book. This book has history, exercises, meditations, diet, and even sex advice. The instructions are clear with some pictures, and the best part of it all is the attitude of the writer. He is emphasizing that qi gong is to make your life better, more in harmony and wholesome, and not stress yourself with rigidity. For diagnosing anybody,though, I suggest to go an study the whole thing more, and for healing take a course in Reiki. (less)
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Penny
Jan 26, 2020Penny rated it really liked it
This 1997 introduction to qigong is a blend of the history, philosophy, science, and practical applications of one of the oldest self-help systems in the world. I found it the perfect complement to the qigong lessons I've been taking. I wanted something that would give me a broad and foundational understanding of qigong, and this book fulfilled that requirement quite well for me. I have a better understanding now of why my teacher guides us to do certain things and it has helped me commit to continuing the practice going forward. Well-written, it's based on the author's own lifetime of qigong practice, healing, and teaching. (less)
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Phil Calandra
Sep 01, 2017Phil Calandra rated it it was amazing
Out of the several books which I have read regarding Qigong, this is clearly the most comprehensive and most easily understood. Included is an extensive bibliography, audio-visual training suggestions, extensive notes on each chapter and a glossary of common Qigong terms. Perhaps the only weakness in this book that most Qigong Books share is that the practice material and illustrations that don't provide and optimal learning method compared to video and private instruction (less)
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Mattheus Guttenberg
Dec 11, 2017Mattheus Guttenberg rated it really liked it
Shelves: taoism, living, health
Qigong is an ancient Chinese practice for promoting health, longevity, and physical ability. The Way of Qigong gives a thorough overview of the subject, which discusses the nature of qi and Chinese medicine, the qigong routines, the history of Taoism, the scientific literature on qigong, diet, meditation, sexual activity and more. Anyone interested in learning about the Chinese paradigm of health and vitality would be advised to read this.
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Julie
Jul 07, 2021Julie rated it it was amazing  ·  review of another edition
Shelves: self-help-spiritual
What more could you ask for from a Qigong book? Prior to reading, I had extensive knowledge on chinese medicine and energy healing, but almost no knowledge on qigong itself. I had done 1 taichi class and that was the extent of my knowledge. This book is extremely informative and a great supplement to any student of chinese medicine or anyone simply looking to lead a healthier life. Its has everything you need practice qigong.
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SusanO
Feb 01, 2020SusanO rated it it was amazing
I am eternally grateful to Ken Cohen for his knowledge and willingness to share in this awe inspiring book. Thank you for helping me along my path to wellness and understanding Qi. I will never be finished with this book. I refer to it almost daily in some way or another. It has brought me closer to reality and the idea of living peacefully on our planet with all of its inhabitants. 🕉️
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Akintoba
Mar 16, 2022Akintoba rated it liked it
T.M.I for beginners. E.g. there's a whole chapter on making tea. There are some instructions on doing Qigong. But let's be honest with ourselves, who's taking instructions from a book when you could watch a video - right? Jokes aside, there's no benefit to reading this book for beginners when there are more digestible ways to begin learning Qigong. (less)
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jamesjohn jamesjohn
Apr 30, 2022jamesjohn jamesjohn rated it really liked it
Shelves: tried-to-read
The definitive reference for this ancient path/principle/discipline. It's dated, so has limitations for contemporary readers, but is a must-read for anyone interested in Eastern philosophy, thought, and practices.

....Was too exhaustive for me at this time, but I will circle back when I can. ...more
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Alex Delogu
Jan 31, 2017Alex Delogu rated it really liked it
A marvelous adventure through the varied facets of Qi Gong practice. It includes some practices, but really, just get a teacher. The book functions best as a theoretical journey that goes well with an already developed practice.
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Dominique
Oct 05, 2019Dominique rated it really liked it
Shelves: non-fiction
A readable account of the history of QiQong practice and the potential health benefits. Although there are some Qi Qong exercises described, the bulk of the book is more informative than instructional.
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MaryAnn Richardson
Dec 26, 2020MaryAnn Richardson rated it it was amazing
The book is dense with lots of information, but I was looking for something to build background knowledge on the subject of Qi Gong. This book gave me more than I could digest, so after returning it to the library, I picked a book up for reference.
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Micah Peek
Jan 09, 2021Micah Peek rated it liked it
I have absolutely no frame of reference for Qigong or it’s related literature, but this felt like a comprehensive and helpful introduction to the subject. It covers everything from the historical roots and implicit philosophy of Qigong, as well as step by step instructions to certain exercises.
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Robert Levit
Dec 10, 2019Robert Levit added it  ·  review of another edition
Quite helpful for those interested in studying and practicing some Eastern Medicine and well as understanding the difference between QiGong and Tai Chi.
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Redaelkharroubi
Mar 19, 2020Redaelkharroubi rated it liked it
It was nice experience. Really i recommend it
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Ed Peckham
May 16, 2020Ed Peckham rated it it was amazing
A wonderful guide to a Qigong way of life - really honestly written and practical enough to incorporate it into your routines. The knowledge of the East seems vastly superior to the West
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Jamie Grefe
Jul 16, 2021Jamie Grefe rated it it was amazing
Shelves: qi-related
Incredibly thorough, practical, and insightful, and thought-provoking.
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Shinemoos
Oct 20, 2021Shinemoos rated it really liked it
Skimmed through it, very accurate information, and there are detailed guidance for doing those meditations and stances.
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Luckyluciano
Mar 21, 2022Luckyluciano rated it really liked it  ·  review of another edition
Good.. but too long.

I was expentive some more practical (it has) but more.

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Morgan
Sep 29, 2019Morgan rated it really liked it
If you are at all interested in the concept of qi (chi), or if you are considering taking qigong (chi gung) or taiqi (tai chi) for the purposes of psychological and/or physical healing, general health and/or personal growth, this extensively-researched book by American qigong master Ken Cohen will answer any conceivable question that may arise in your thoughts. Remarkable really in its depth and breadth... Certainly not a quick read, but even though it repeatedly put me to sleep, I found it astonishingly informative and definitely worthwhile. The only reason I do not give it five stars is that he spends a lot of time trying to teach the reader how to actually do qigong via written directions and drawings, which for me at least, is virtually impossible. I did learn some pointers that will help me in class. And, as mentioned, the highly-detailed descriptions of how to do each movement turned out to be a effective cure for insomnia, but don't speed read through these descriptions or you may miss some truly golden nuggets... (less)
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K.G.
Jun 06, 2017K.G. rated it it was amazing
If you are interested in Chinese science, this book is a must read.

Kenneth S. Cohen really knows his stuff. I've practiced and taught tai chi chuan and qigong for many years and Cohen's book deepened my knowledge of the arts. It is well written and his explanations provide clarity of this complex (on the surface) art. As someone once said "He's not a guy in a diner" meaning he's not espousing theories of which he knows nothing and making stuff as he goes. Cohen is a master and if you're interes ...more
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Astratow
Jun 01, 2016Astratow rated it it was amazing
This a great compendium around qigong and Chinese traditional medicine too. Ken Cohen colourfully describes all the exercises, tells what they do, how they effect man. It also talks about theory behind qigong, tao, Yin-Yang, i-ching and many more.
He also provides examples of succesful implementation of qigong in healing process which is absolutely fabulous in current trend to do everything scientificaly approved.
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Vanessa
Apr 12, 2007Vanessa rated it it was ok
Shelves: school-related
It would have been interesting, if it hadn't been so dull. I would recommend reading an article on qigong, rather than trying to make it through this whole book, which is 80% exercise manual and 20% info. (less)
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2022/06/14

Contemplative Practices in Action 3] Managing Stress Mindfully

 3] Managing Stress Mindfully

Contemplative Practices in Action

Hooria Jazaieri and Shauna L. Shapiro



Mindfulness, a translation of the traditional Eastern words including smrti (Sanskrit), sati (Pali), and dranpa (Tibetan), is associated in contem- porary Western psychology as the awareness one achieves through intentionally attending in an accepting and discerning way to one’s current moment-to-moment experience.1,2 Mindfulness involves an intimate knowing of what is arising as it is arising, without trying to change or control it. Thus, the process of mindfulness involves changing one’s relationship to experience as opposed to changing experience itself.

Any activity can be an opportunity to practice mindfulness—walking, washing dishes, eating, conversing—anything, as long as you are bringing full attention to the present. Essentially, life itself becomes the practice as every moment is a new opportunity to train your attention, thus creating the ability to respond to stress instead of habitually react- ing. Mindfulness is a natural human capacity, and it can be cultivated through formal practice.

Often we are told that being mindful takes too much time or effort, or at times, seems counterproductive to our culture of doing. Mindfulness does in fact require us to stop in a sense—this may feel awkward, uncomfortable, or unproductive at first. However, when practicing mindfulness, the goal is not to get anywhere or do anything. It is not about being or feeling a certain way. It is about trusting that you are already where you need to be, and you already are the way you need to

 

be. Mindfulness requires the element of letting go and allowing things to unfold in their own natural way:

[It is] an invitation to cease clinging to anything—whether it be an idea, a thing, an event, a particular time, or view, or desire. It is a conscious decision to release with full acceptance into the stream of present moments as they are unfolding. To let go means to give up coercing, resisting, or struggling, in exchange for something more powerful and wholesome which comes out of allowing things to be as they are without getting caught up in your attraction to or rejection of them, in the intrinsic stickiness of wanting, of liking and disliking. It’s akin to letting your palm open to unhand some- thing you have been holding on to.3

Although the notion of mindfulness is often associated with the rich, 2,600-year-old tradition of Buddhism, it is currently being applied as a universal technique that transcends its religious and cul- tural roots. With this recontextualization of mindfulness comes differ- ent aims; among them the contemporarily relevant aim of managing stress through easing suffering and improving health and well-being. In this chapter, we will briefly describe the historical and religious context from which mindfulness arose, describe the dimensions of the practice and how someone may begin some of the basic exercises, briefly review the empirical literature supporting mindfulness as a treatment intervention, discuss preexisting applications of this prac- tice, and present ideas for new research directions. Our hope is to introduce practices and resources to help manage stress, as well as a radically different way of seeing and being in the world that naturally gives rise to greater states of happiness and ease.


CONTEXT


Although most often associated with Buddhism, mindfulness can be found in various forms in virtually all religions and spiritual practices.4 Methods to enable individuals to focus their attention have been around for centuries, and while the approaches are different, the intention behind them is similar—to alter people’s lives.5 According to Buddhist psychology, suffering comes from our wanting things to be different from what they really are, whether that is wishing for another job, for more money, for a different appearance, or even to be happier. Neuroscientist Daniel Siegel5 suggests that stress and

 

suffering occur when the mind grasps onto what “should be” and cre- ates this tension between what really is. Though we are presenting mindfulness meditation here as a means of stress management, it is important to note that in Buddhism, the intention of mindfulness training is not for “stress management” but to achieve complete liber- ation from suffering and compassion for all beings.6

However as mindfulness has gone “mainstream”—a recent Google search of the term returned 2,630,000 results—the aims and under- standings have been recontextualized to fit a modern Western culture. The clinical application of mindfulness meditation (also referred to as “insight meditation” or “Vipassana”) in Western psychology can largely be attributed to Jon Kabat-Zinn and colleagues at the Univer- sity of Massachusetts’s mindfulness-based stress reduction (MBSR)7 program. Though MBSR was originally developed to help manage chronic pain, it is currently practiced worldwide and is used with a variety of populations ranging from grade school students to those with psychopathology. The skills one acquires through MBSR have been shown to reduce anxiety and depression symptoms8 as well as increase positive emotional states.9 MBSR truly is “compatible with diverse cultural and religious backgrounds.”10 Regardless of its reli- gious and cultural origins, mindfulness-based interventions have been introduced by researchers and clinicians as an empirically supported treatment (or component of) program.

Our lives are full of chronic and acute stressors—some are predictable

while others catch us off guard. Some are real while others are imag- ined. Mindfulness mediation is thought to affect the stress response in four stages—first, by freeing the senses from anything that is occupying them. Second, with practice,  it  provides the participant  with tools to observe patterns of reacting or responding. Third, with even more practice, conditioned and habitual ways of reacting and responding gradually weaken. Finally, mindfulness meditation affects the stress response by allowing one to have a more effective and “wiser” response to any experience that emerges.11


DIMENSIONS OF THE PRACTICE


Some claim that in order to gain success in any field, one must practice the specific task for 10,000 hours.12 We are not suggesting that you attempt to practice mindfulness meditation for 10,000 hours, through electroencephalogram studies of experienced (10,000–50,000 hours)

 

and novice meditators have shown that meditation provides both short- and long-term benefits to health and well-being.13 Therefore, we are simply suggesting that you practice, in whichever way happens to be your way.

If at first you can manage only five minutes a day, or even one minute, that is fine—there is no right way of practicing. Simply stopping and remembering to shift your attention, even momentarily, from your usual state of doing and into a state of being is enough (and even more imperative to practice when feeling stressed). This comes from one’s ability to experience with a sense of curiosity and kindness instead of with judgment or preference. It requires an enormous amount of patience and practice because it is a completely different experience from what we are used to—“if you happen to stumble upon somebody who is meditating, you know instantly that you have come into the orbit of something unusual and remarkable.”14


THE SITTING PRACTICE


Sitting meditation is one of the most frequently practiced approaches to formally exercising mindfulness. There are several sit- ting practices you may choose to experiment with. We will discuss three of the most common, observing the breath, body scan, and Hatha yoga.


Observing the Breath

Observing one’s breathing is considered to be one of the simplest and most effective ways to begin practicing mindfulness. Observing the breath is simply that—paying attention to the inhalation and exha- lation of air without changing what is currently going on. The breath is really the foundation to a mindfulness practice because with any of the exercises, one begins by focusing all of the attention on the breath. You can begin the practice of observing the breath by sitting in a com- fortable, upright fashion, closing your eyes, and simply breathing naturally—making no effort to control or change the breath, just focusing all of the attention on the breath. Observing the rhythm, the length of each in-breath and each out-breath, the temperature, how the body moves—the nostrils, shoulders, chest, rib cage, and belly. Continuing to observe all of the qualities of the breath, without elaborating on its implications or creating any need for action. Prac- tice for two to three minutes to begin with and then try extending it

 

for longer periods of time. Some find it helpful to set an intention before beginning this sitting exercise by silently speaking something that resonates for them in the moment. “May I be nonjudgmental,” or “May I be gentle with myself ” are examples of such intentions.

Throughout the practice,  attention  will  inevitably  wander  off the breath to thoughts, memories, fantasies, and feelings that arise. Sim- ply notice them and let them go, gently bringing the attention back to the breath. Observe judgmental thoughts (e.g., “there are so many better things that I could be doing with my time instead of this”) in a nonjudg- mental manner. Steadily repeat the process of directing your attention back to your breath each time you notice your mind is wandering—this may happen dozens of times in the span of minutes. Continue to practice using your breath as an anchor, as your breath is always there and you may come back to it at anytime, whether you are feeling anxiety, stress, or even in moments of delight. Your breath is always there to help you cope with the next moment, stressful or otherwise.


Body Scan


Another form of sitting practice is the body scan where you pro- gressively move your attention throughout the body, feeling each region. You can begin the practice by first comfortably lying down on your back with your legs extended, your arms by your sides with your palms facing up, and gently closing your eyes. If you choose, you may begin by setting an intention for this practice, speaking silently something that resonates for you in this moment; for example, “May I accept my body,” or “May I cultivate greater patience.” Begin by focusing your attention on the breath and observe nonjudgmentally as it moves in and out of your body.

Once you are in touch with the breath, you may start by bringing attention to the toes of the left foot, slowly moving up the foot and the leg. Upon reaching the pelvis, do the same with the toes of the right foot, gradually moving up the body to the torso, lower back, abdomen, upper back, chest, and shoulders. Upon reaching the shoulders, slowly and systematically go to the fingers of the left hand, moving up the arm and returning back to the shoulders and then repeating on the fin- gers of the right hand. Upon reaching the shoulders again, move to the clavicle, the neck, throat, and continuing to the face, bringing attention to the lips, nose, eyes, and ears. Conclude the body scan by moving to the back of the head and to the top of the head. Attempt to keep focus on each part of the body for at least one minute and really pay close

 

attention to the sensations in that particular area. After moving through the regions of your body, return to the breath and focus attention to whatever arises.


Hatha Yoga

Though there are many ways of practicing being in your body, Hatha yoga is a method whereby participants incorporate gentle yoga stretches and postures that are designed to enhance mindful awareness of bodily sensations and to balance and strengthen the musculoskele- tal system. Each pose and each exercise is done deliberately with the intention of paying attention to the moment-to-moment sensations that arise while keeping awareness fixated on the breath. Yoga is practiced in the same spirit and attitude that is applied to the other meditation practices, including gentleness, curiosity, nonattachment, beginner’s mind, patience, nonjudging, nonstriving, and acceptance. While a by-product of mindful yoga is that it may help you become stronger, more flexible, and improve balance, it also helps with relaxing yourself and reducing stress.

For your yoga practice you may choose to use a mat or a pad and place it on the floor. Perhaps you may choose to use a manual or DVD to guide you through this practice. It is important not to compare yourself with others if doing this in a group setting or even not to com- pare yourself to your past performances. Instead, be aware of what is happening to your body, in that very moment. While practicing, it is essential to bring your attention to subtle thoughts or commentary run- ning through your mind, as these unconscious notions influence our state of being and may cause great distress. This awareness and ability to continually redirect attention back to your practice will increase your sense of self and encourage your mindful yoga exercise.


INFORMAL PRACTICES


There are numerous ways of bringing mindfulness practice into your daily life outside of the formal meditation period. Remembering to simply be being, rather than be doing is a useful mantra. Just as a vio- linist practices his or her violin, we too must fine-tune this new skill of mindfulness so that with time, this practice of paying attention to the present moment-to-moment experience becomes effortless.

As we mentioned previously, any activity, as long as you are awake, can be an opportunity to practice mindfulness. We can be mindful

 

during routine activities such as taking a shower, kissing our signifi- cant other good-bye, writing an e-mail, or petting our dog. Deliber- ately bringing the minutia of the experience into awareness—these individual moments are what make up our lives, and too often, we are not fully awake for them: feeling the sensation of water streaming through your hair in the shower as you rinse out the shampoo; truly being in the moment as you kiss your significant other good-bye as you part ways for the day; being aware of any thoughts, feelings, or physical tensions as you type an e-mail to someone; experiencing the way your dog’s hair feels between your fingers as you run your hands through her coat. As Kabat-Zinn7 writes, it is “really doing what you’re doing.” Intentionally choose to live your life more fully and vividly, instead of on automatic pilot, which makes our daily routines seem exhausting and monotonous. In this section we will discuss two ways of really doing what you are already doing in everyday life more mindfully—eating and walking.


Mindful Eating

One method of practicing mindfulness in an informal fashion is through eating mindfully. First, simply observe how you eat, without changing anything about it. Do you eat with someone? Do you eat standing up or sitting down? Perhaps while doing something else? Where do you eat—on a couch, in bed, at a table, in front of the com- puter? How much do you eat? How long does it take you to eat? How do you feel before and after you eat? How do you determine what to eat?

Eating is an activity that plays a central role in our lives—physically, emotionally, and socially. Eating provides us the nourishment and sustenance to live, and yet we often do not pay close attention to the activity of eating, or to how we decide what we are going to eat and how much. Mindful eating involves setting an intention before you eat, becoming aware of the process of choosing what to eat, listening to your body to determine what it needs, and then eating slowly, con- sciously with your full attention on the moment-to-moment experience of eating.

As a mindful eating exercise, try sitting down to a meal and pausing before you begin eating. Set an intention for this meal, for example, “May this food nourish me”; “May I be present for this meal”; “May I appreciate all that was involved in providing this meal.” Then, not- ing the food on your plate, taking it in with all of your senses—notice

 

the color, size, shape, and aroma. Note any sensations in your body or any anticipation of eating—perhaps you feel a bit of saliva building up in your mouth. Slowly take a small bite but do not begin chewing yet—continue to pay attention to anything that comes to your mind about the taste, the temperature, the texture, and any thoughts or sen- sations you are experiencing. Begin to chew slowly—noticing what it feels like to chew, the movement of your jaw, any changes in the tex- ture or flavor of the food. When your mind inevitably wanders, con- tinue to redirect your attention back to your food. Notice the feeling of the subtle transition from chewing to swallowing. Take another bite and repeat the exercise. Maybe this meal is triggering memories for you, perhaps memories of a person, a fond vacation, or the last time you had this meal. Simply note where your attention has wan- dered off to and gently bring it back to where you are and what you are intentionally doing. Perhaps impatience arises; simply notice it nonjudgmentally, and continue to chew and swallow slowly and mind- fully. After you finish your meal, observe how you feel immediately afterward, and an hour or two later. Notice your energy level, your mood, how your belly feels.

We are not suggesting that all of your meals are consumed in this

meticulous of a manner; however, we are presenting another way of practicing mindfulness in your everyday life and a way of changing your relationship to food. As an alternative to practicing mindful eating with an entire meal, you may choose to practice with a raisin or strawberry, or even the first bite of a meal—something small where you are able to direct your attention to the practice of eating even if for just a few minutes.


Walking Meditation

Most of us spend at least some of our day walking, whether it is from the car to the store, from the office to a meeting, or from our house to the park. Typically, we are just trying to get from one point to the next without paying much attention to how we are getting there. Walking is another everyday activity where you may bring the formal practice of mindfulness into this informal realm. Walking can become meditative only when we are intentionally bringing awareness to each step we take.

We invite you when you are walking to just walk. Walk purely for the sake of walking instead of combining it with your usual habit of planning, thinking, talking, and worrying. Perhaps begin by selecting

 

a place where you can practice walking back and forth at a leisurely rate. First, become aware of yourself and your surroundings, then begin to walk. Make an effort to be fully and completely aware of each foot as it makes contact with the earth; what part of your foot comes down first? How does weight shift in your body? How long is each stride? At what point do you pick up your other foot? It may be helpful to note what you are experiencing in each movement, whether you are “lifting,” “stepping,” or “placing” your foot. When you reach the end of your path, briefly pause and turn around. Do this at whatever speed feels right for you and keeps your attention focused. Thoughts or judgments may arise; acknowledge their presence and gently direct your attention back to each methodical step. You may choose to prac- tice this for 15 or 20 minutes.

Try to bring this same spirit of awareness of your walking when you park your car and go into stores to shop or run errands, when you are walking from one building to another at work, or when taking a stroll as a way to relax and decompress after a long day. We are often rushing through all of these things to the next activity, so we fail to really expe- rience them. Through practicing walking mindfully, you are teaching yourself to walk through life more wakefully.


CULTIVATION OF ATTITUDES


In Kabat-Zinn’s book Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness,7 he describes seven attitudinal foundations of mindfulness: nonjudging, the mindfulness practice that requires us to intentionally suspend judgment and evalu- ation and just simply be aware of whatever arises; patience, whereby we allow things to unfold in their own time, as there is no reason to rush one moment to get to the next; beginner’s mind, a willingness to see everything in life as if it were being experienced for the first time; trust, the quality of trusting in the knowledge that there is innate wisdom in all of us and therefore looking within ourselves for guidance rather than outside for clues on how we should be; nonstriving, which is being fixed on achieving nothing, having no goals, going nowhere, getting nothing, detaching oneself from any particular outcome; acceptance, coming to terms with reality by being receptive and open to whatever is actually here in the present moment, regardless of whether we agree or approve of it; and finally, letting go, which was described at the beginning of the chapter as a way of just letting things be and

 

accepting them for what they are, holding onto nothing. All seven of these attitudes are interconnected; practicing one almost always inevi- tably leads to practicing another.

In addition, Shapiro and Schwartz15,16 have included the qualities of nonattachment, letting go of grasping or clinging to a particular out- come and allowing things to unfold; curiosity, a genuine interest in one’s experience, being willing to explore and investigate; gentleness, a tender quality that is soft though not to be confused with undisci- plined or passive; nonreactivity, the ability to respond where we come from a place of clarity and consciousness instead of automatically reacting in a conditioned or habitual way; and finally, loving kindness, demonstrating love, benevolence, and friendliness.

These attitudes can be thought of as the manner in which we go about our mindfulness practice. It is with these attitudes that we approach observing the breath, the body scan, Hatha yoga, eating, walking, or whatever activity we choose to be mindful while doing. Keeping these interrelated attitudes at the forefront of the practice allows us to create a space where empathy and compassion for our- selves and others may be cultivated.


SPIRITUAL MODELS


Many people tend to seek and want to feel connected to something greater than themselves, without necessarily being tied to a formal religion. Since “most human behavior is learned observationally through modeling,”17 it seems logical that we look to spiritual models. Due to the context where mindfulness arose, the Buddha is a common example of a spiritual model who exemplified seeking a clam or medi- tative state.

Spiritual modeling has been defined as the act of learning spiritually relevant behaviors or skills through observing other people—spirituality is “caught, not taught.”18 Through observational spiritual learning, four processes are used: attention, retention, reproduction in behavior, and motivation.19 MBSR supports all four spiritual modeling processes and allows us to link spiritual beliefs to practices.20 Oman and Beddoe21 examined MBSR and suggested that it offers support for spiritual mod- eling in several ways. The group format through which MBSR is taught facilitates collaboration between fellow participants and allows them to draw upon each other as models. Furthermore, text from “spiritually oriented poets such as Jalaluddin Rumi, Walt Whitman, or others, are

 

commonly used in MBSR session to illustrated and support meditative states of mind.”20

Whether everyday models, such as a mother, a close friend, or col- league, or revered models, such as the Buddha, Jesus, Mother Teresa, His Holiness the Dalai Lama, Mahatma Gandhi, Martin Luther King, or Nelson Mandela, spiritual modeling is all around us if we pay atten- tion. For many, these spiritual models motivate us through our daily lives or our practices as we seek meditative or calm states of mind.


OTHER CONSIDERATIONS


It is important to note that although you may be practicing mind- fulness in a formal setting, you are encouraged to also bring mindful- ness to seemingly ordinary activities like walking, eating, or standing. It is useful to apply these same general principles outside of the formal meditation practice as much as possible, keeping you grounded in the here and now instead of focusing on ongoing streams of thoughts that are often confused with reality, worries that tend to only increase your stress levels, or rumination that drains us of energy that can be better used elsewhere.

You may find that different practices fit you better than others; that is fine. It is important to find your way of practicing by experimenting— varying the length of time, the location, the time of day which you practice, the quality of your attention, and seeing how it effects your practice. For most of us, the practice of mindfulness is quite challenging and requires practice, discipline, and intentional effort. It is important to remember to set aside time for yourself to practice formal meditation, whether it is 20 or 40 minutes, once or twice a day, whatever you find to be most effective at alleviating your stress.


REVIEW OF THE THEORETICAL AND EMPIRICAL LITERATURE


Although researchers have attempted to empirically examine mind- fulness through some of the constructs associated with it including the cultivation of compassion, awareness, insight, wisdom, and empathy, this rigorous investigation of mindfulness is in many ways antithetical to the rich tradition from which it stems. Nevertheless, numerous scientific research studies have examined the beneficial effects (both psychological and physiological) of mindfulness in clinical and

 

nonclinical samples ranging from chronic-pain patients, individuals with Axis I disorders (e.g., binge eating disorder, panic, generalized anxiety, depression), Axis II disorders (e.g., borderline personality disorder), mixed clinical populations (Axis I and Axis II disorders com- bined), other medical disorders (e.g., cancer, fibromyalgia, psoriasis, cardiovascular disease, hypertension, HIV/AIDS), and nonclinical populations (e.g., elementary, undergraduate, graduate, and medical students; community volunteers; experienced mediators). Research has shown that mindfulness meditation promotes cognitive change, self-management, relaxation, and acceptance in participants.22,23

Physiologically, mindfulness mediation has shown to exhibit signifi- cant impacts on the autonomic nervous system by slowing heart rate (Cuthbert et al., as cited by Kristeller11) and decreasing blood pressure (Benson, as cited by Kristeller11). More recently, brain-imaging tech- nology such as electroencephalogram studies have shown the positive effects of which even short mindfulness meditation-training programs are capable, such as changing the brain and immune functioning of the participant.24 If stress decreases one’s immune functioning, and mind- fulness has been shown to increase one’s immune functioning, then it is only natural to suggest that it is even more imperative that we prac- tice mindfulness when we are experiencing moments of stress, acute or otherwise.

Several studies have found an increase in spirituality due to participa- tion in MBSR. Carson, Carson, Gil, and Baucom25 found that couples who participated in mindfulness-based relationship enhancement experienced statistically significant increases in spirituality as compared to those who did not received the treatment. When examining under- graduates who received MBSR, Astin26 also found increase in spiritual experiences. Carmody, Reed, Merriam, and Kristeller27 recently found that participation in MBSR intervention significantly increased spirituality, which was associated with medical and psychological improvements.


APPLICATIONS/INTERVENTIONS


There are several empirically validated interventions that are based on mindfulness and also include mindfulness as a component of the treatment program. The most well known is MBSR,7 which is typically designed as an eight-week course with groups of up to 35 participants who meet on a weekly basis for two and a half to three hours and a

 

six-hour weekend retreat after the sixth class. Participants are taught both formal and informal mindfulness techniques, ranging from sitting mediation, walking mediation, body scan, yoga, and informal daily prac- tices. In addition to class, participants practice for at least 45 minutes a day, six days per week from home and are given audiotapes to assist with their practice.

MBSR has been offered to undergraduate and graduate students alike at both public and private universities. At Santa Clara University, a graduate course in the counseling psychology program entitled “Stress and Stress Management” provides training in mindfulness meditation (through an eight-week MBSR course). Likewise, in Montana State University’s counseling psychology program a course called “Mind/ Body Medicine and the Art of Self-Care” provides students with stress management training through MBSR.28 Recently, MBSR has been applied in the professional workplace, as an increasing number of com- panies offer the course to employees because they recognize that stress poses negative consequences on an employee’s professional effective- ness in addition to his or her personal well-being. Davidson et al.24 examined the effects of MBSR on employees at a biotechnology com- pany compared to a wait-list group and found that antibody production measured four months after the MBSR program was significantly higher in the treatment group.

In addition, there are other therapies that draw largely on Kabat-

Zinn’s MBSR program with specific populations in mind, such as mindfulness-based cognitive therapy,8 a manualized eight-week group approach to the treatment of depression. Recently, we have seen numerous other therapies emerging in the mindfulness-based field: mindfulness-based eating awareness training,29 designed for individuals with binge eating disorder and most recently, obesity; mindfulness- based art therapy,30 which was developed for use in medical populations and also has been applied to women with breast cancer: mindfulness- based relapse prevention,31,32 which has been applied to alcohol and drug abuse as well used as a treatment for smoking cessation; and MBRE25 (mentioned earlier), designed to enhance the relationships of couples.

There are also cognitive-behavioral interventions that use mindful- ness as a component of the treatment program. Dialectical behavior therapy33,34 is a manualized, multifaceted group and individual thera- peutic approach originally developed for the treatment of borderline personality disorder and is now currently being used with a variety of clinical and nonclinical populations. One of the modules in DBT is

 

mindfulness, where patients are instructed on how to pay attention to the present moment in a nonjudgmental manner. Acceptance and commitment therapy35 is a treatment whose core principles include acceptance and being in contact with the  present  moment  while also taking into consideration one’s goals and values. It is typically delivered in an individual format but can also be delivered in a group format. Acceptance and commitment therapy has been shown to be successful when applied to individuals with a broad range of psycho- logical problems.


NEW RESEARCH DIRECTIONS


Many have attempted to define the term mindfulness for the purposes of Western psychology. Brown and Ryan9 define mindfulness as “the presence or absence of attention to and awareness of what is occurring in the present” (p. 824). Wallace and Bodhi have stated that mindfulness is simply “bare attention” (as cited by Shapiro and Carlson).23 Bishop and colleagues,36 presented mindfulness as having two components, the first involving the ability to self-regulate attention and maintain focus on present experience, and the second, the adaptation of an open, curious, and accepting orientation to one’s present-moment experien- ces. Shapiro and colleagues2,23 have proposed that mindfulness is both an outcome (mindful awareness) and a process (mindful practice) that involves three key elements: intention (e.g., why you are practicing), attention (e.g., observing moment-to-moment experiences both inter- nal and external), and attitude (e.g., how you attend—the qualities that are brought)—collectively referred to as IAA (Intention, Attention, Attitude).

Current research, as demonstrated previously, suggests that mind- fulness practice is an effective means of reducing stress and enhancing well-being across a wide range of populations. Future research, how- ever, is needed to determine the mechanisms of action for how mind- fulness works. In addition, examining how to best teach mindfulness to diverse populations is crucial, and determining any adverse effects of mindfulness on certain clinical and nonclinical populations would be beneficial to the field.

Another area for future research is to expand the measures used to assess the effects of mindfulness intervention. The majority of the out- come measures in mindfulness studies have been self-report, while some have expanded research to more objectively observable and quantifiable

 

measures such as electroencephalogram, functional magnetic resonance imaging, and cortisol levels—leading the research in mindfulness to strive toward more objective outcome measures. Though the neuroscientific study of mindfulness meditation has shown exciting preliminary results, it is still in its infancy. Current findings must be supplemented with longitudinal randomized clinical trials to examine the long-term effects mindfulness has on the participant.


CONCLUSION


Four decades of empirical research suggest that mindfulness practice has numerous positive effects such as enhancing physical health, increasing spiritual and psychological well-being, and lowering stress. The intention of this chapter was to introduce mindfulness both as a way of being and as a practice to help with the management of stress. Through the cultivation of mindfulness, we are better able to effectively respond with greater awareness instead of automatically reacting to stress. As our mindfulness builds and becomes more integrated into our moment-to-moment experience, we have greater degrees of free- dom of how we choose to respond, how we choose to live and be in the world. Building a new relationship with our experiences is necessary to finding peace, as Germer37 illustrates:

While striving may allow us to acquire physical comforts, living in the present enables us to live more fully. Everyone feels stress to one degree or another. The conditions of our lives never seem quite right, because our inner experience of them is unsatisfactory. We find ourselves either running headlong toward the future for relief or dwelling in the past, or both. A changed relationship to our experience is needed to find lasting peace. (p. 114)


We believe mindfulness offers one avenue to cultivate this “changed relationship to experience”—and that through this, we will be better able to manage stress and ultimately lead more joyful and fulfilling lives.


REFERENCES


1. Kabat-Zinn, J. (2003).  Mindfulness-based  interventions  in  context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144–156.

 

2. Shapiro, S. L., Carlson, L. E., Astin, J. A., & Freedman, B. (2006). Mechanisms of mindfulness. Journal of Clinical Psychology, 62, 373–386.

3. Kabat-Zinn, J. (1994). Wherever you go there you are. New York: Hyperion.

4. Walsh, A. B., & Shapiro, S. L. (2006). The meeting of meditative disci- plines and Western psychology. American Psychologist, 61(3), 1–13.

5. Siegel, D. J. (2007). The mindful brain: Reflection and attunement in the cultivation of well-being. New York: Norton.

6. Begley, S. (2007). Train your mind change your brain: How a new science reveals our extraordinary potential to transform ourselves. New York: Ballantine Books.

7. Kabat-Zinn, J. (1990). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain and illness. New York: Delacorte.

8. Segal, Z. V., Williams, J. M. G., & Teasdale, J. D. (2002). Mindfulness- based cognitive therapy for depression: A new approach for preventing relapse. New York: Guilford Press.

9. Brown, K. W., & Ryan, R. M. (2003). The benefits of being present: Mindfulness and its role in psychological well-being. Journal of Personality and Social Psychology, 84, 822–848.

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T. (2008). Meditation lowers stress and supports forgiveness among college students: A randomized controlled trial. Journal of American College Health, 56, 569–578.

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R. Woolfolk (Eds.), Principles and practice of stress management (3rd ed., pp. 393–427). New York: Guilford Press.

12. Gladwell, M. (2008). Outliers. New York: Little, Brown.

13. Lutz, A., Greischar, L. L., Rawlings, N. B., Ricard, M., & Davidson,

R. J. (2004). Long-term meditators self-induce high-amplitude gamma syn- chrony during mental practice. Proceedings of the National Academy of Sciences, 101, 16369–16373.

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16. Shapiro, S. L., & Schwartz, G. E. (2000b). The role of intention in self-regulation: Toward intentional systemic mindfulness. In M. Boekaerts,

P. R. Pintrich, & M. Zeidner (Eds.), Handbook of self-regulation (pp. 253–273). New York: Academic Press.

17. Bandura, A. (1986). Social foundations of thought and action: A social cognitive theory. Englewood Cliffs, NJ: Prentice-Hall.

 

18. Oman, D., & Thoresen, C. E. (2003). Spiritual modeling: A key to spiritual and religious growth? International Journal for the Psychology of Religion, 13(3), 149–165.

19. Bandura, A. (2003). On the psychosocial impact and mechanisms of spiritual modeling. International Journal for the Psychology of Religion, 13(3), 167–173.

20. Oman, D., Shapiro, S. L., Thoresen, C. E., Flinders, T., Driskill, J., & Plante, T. G. (2007). Learning from spiritual models and meditation: A ran- domized evaluation of a college course. Pastoral Psychology, 55(4), 473–493.

21. Oman, D., & Beddoe, A. E. (2005). Health interventions combining meditation with learning from spiritual exemplars: Conceptualization and review. Annals of Behavioral Medicine, 29, S126.

22. Baer,  R.  A.  (2003).  Mindfulness  training  as  a  clinical  intervention: A conceptual and empirical review. Clinical Psychology: Science & Practice, 10, 125–143.

23. Shapiro, S. L., Carlson, L. E., Astin, J. A., & Freedman, B. (2006). Mechanisms of mindfulness. Journal of Clinical Psychology, 62, 373–386.

24. Davidson, R. J., Kabat-Zinn, J., Schumacher, J., Rosenkranz, M., Muller, D., Santorelli, S. F., Urbanowski, F., Harrington, A., Bonus, K., & Sheridan, J. F. (2003). Alterations in brain and immune function produced by mindfulness meditation. Psychosomatic Medicine, 65, 564–570.

25. Carson, J. W., Carson, K. M., Gil, K. M., & Baucom, D. H. (2006). Mindfulness-based relationship  enhancement  in  couples.  In  R. A.  Baer (Ed.), Mindfulness-based treatment approaches: Clinician’s guide to evidence base and applications (pp. 309–331). London: Academic Press.

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Psychotherapy and Psychosomatics, 66, 97–106.

27. Carmody, J., Reed, G., Merriam, P., & Kristeller, J. (2008). Mindful- ness, spirituality and health-related symptoms, Journal of Psychosomatic Research, 64(4), 393–403.

28. Christopher, J. C., Christopher, S. E., Dunnagan, T., & Schure, M. (2006). Teaching self-care through mindfulness practices: The application of yoga, mediation, and quigong to counselor training. Journal of Humanistic Psychology, 46, 494–509.

29. Kristeller, J. L., Baer, R. A., & Quillian-Wolever, R. (2006). Mindfulness-based approaches to eating disorders. In R. A. Baer (Ed.), Mindfulness-based treatment approaches: Clinician’s guide to evidence base and applications (pp. 75–91). London: Academic Press.

30. Monti, D. A., Peterson, C., Kunkel, E. J., Hauck, W. W., Pequignot, E., Rhodes, L., et al. (2005). A randomized, controlled trial of mindfulness- based art therapy (MBAT) for women with cancer. Psycho-Oncology, 15, 363–373.

 

31. Marlatt, G. A., & Gordon, J. R. (Eds.). (1985). Relapse prevention: Maintenance strategies in the treatment of addictive behaviors. New York: Guilford Press.

32. Marlatt, G. A., & Witkiewitz, K. (2005). Relapse prevention for alcohol and drug problems. In G. A. Marlatt & D. M. Donovan (Eds.), Relapse preven- tion (pp. 1–44). New York: Guilford Press.

33. Linehan, M. M. (1993a). Cognitive-behavioral treatment of borderline personality disorder. New York: Guilford Press.

34. Linehan, M. M. (1993b). Skills training manual for treating borderline personality disorder. New York: Guilford Press.

35. Hayes, S. C., Strosahl, K., & Wilson, K. G. (1999). Acceptance and commitment therapy. New York: Guilford Press.

36. Bishop, S. R., Lau, M., Shapiro, S., Carlson, L. E., Anderson, N., Carmody, J., Segal, Z., Abbey S., Speca, M.,  Velting,  D.,  &  Devins,  G. (2004). Mindfulness: A proposed operational definition. Clinical Psychology: Science and Practice, 11, 230–241.

37. Germer, C. K. (2005). Teaching mindfulness in therapy. In C. K. Germer, R. D. Siegel, & P. R. Fulton (Eds.), Mindfulness and psychotherapy (pp. 113–129). New York: Guilford Press.

 

CHAPTER 4


2022/05/18

Taoism - Wikipedia

Taoism - Wikipedia

Taoism

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Taoism
Tao.svg
Tao, a Chinese word signifying way, path, route, road or, sometimes more loosely, doctrine.
Chinese道教
Hanyu PinyinDàojiào[1]
Literal meaning"Way Tradition"

Taoism (/ˈtɪzəm//ˈdɪzəm/) or Daoism (/ˈdɪzəm/) refers to either a school of philosophical thought (道家; daojia) or to a religion (道教; daojiao); both share ideas and concepts of Chinese origin and emphasize living in harmony with the Tao (ChinesepinyinDàolit. 'Way', 'Thoroughfare' or Dao). The Tao Te Ching, a book containing teachings attributed to Laozi (老子), together with the later writings of Zhuangzi, are both widely considered the keystone works of Taoism.

In Taoism, the Tao is the source of everything and the ultimate principle underlying reality.[2][3] Taoism teaches about the various disciplines for achieving perfection through self-cultivation. This can be done through the use of Taoist techniques and by becoming one with the unplanned rhythms of the all, called "the way" or "Tao".[2][4] Taoist ethics vary depending on the particular school, but in general tend to emphasize wu wei (action without intention), naturalness, simplicity, spontaneity and the Three Treasures, compassion, , frugality and 不敢爲天下先, humility.

The roots of Taoism go back at least to the 4th century BCE. Early Taoism drew its cosmological notions from the School of Yinyang (Naturalists) and was deeply influenced by one of the oldest texts of Chinese culture, the I Ching, which expounds a philosophical system about how to keep human behavior in accordance with the alternating cycles of nature. The Legalist Shen Buhai (c. 400 – c. 337 BCE) may also have been a major influence, expounding a realpolitik of wu wei, or qualified inaction.[5]

Taoism has had a profound influence on Chinese culture in the course of the centuries and Taoists (道士dàoshi, "masters of the Tao"), a title traditionally attributed only to the clergy and not to their lay followers, usually take care to note the distinction between their ritual tradition and the practices of Chinese folk religion and non-Taoist vernacular ritual orders, which are often mistakenly identified as pertaining to Taoism. Chinese alchemy (especially neidan), Chinese astrologyChan (Zen) Buddhism, several martial arts including kung futraditional Chinese medicinefeng shui and many styles of qigong have been intertwined with Taoism throughout history.

Today, the Taoist religion is one of the five religious doctrines officially recognized by the People's Republic of China (PRC), including in its special administrative regions (SARs) of Hong Kong and Macau.[6] It is also a major religion in Taiwan[7] and has a significant number of adherents in a number of other societies throughout East and Southeast Asia, particularly in MalaysiaSingapore and Vietnam.

Definition[edit]

Birth places of notable Chinese philosophers from Hundred Schools of Thought in Zhou Dynasty. Philosophers of Taoism are marked by triangles in dark green.

Spelling and pronunciation[edit]

Since the introduction of the Pinyin system for romanizing Mandarin Chinese, there have been those who have felt that "Taoism" would be more appropriately spelled as "Daoism". The Mandarin Chinese pronunciation for the word  (way, path) is spelled as tao4 in the older Wade–Giles romanization system (from which the spelling 'Taoism' is derived), while it is spelled as dào in the newer Pinyin romanization system (from which the spelling "Daoism" is derived). Both the Wade–Giles tao4 and the Pinyin dào are pronounced identically in Mandarin Chinese (like the unaspirated 't' in 'stop'); despite this, "Taoism" and "Daoism" are often pronounced differently in English vernacular.[8]

Categorization[edit]

The word Taoism is used to translate different Chinese terms which refer to two semantically distinct fields:[9]

  1. Taoist religion (道敎Dàojiào; lit. "teachings of the Tao"), or the "liturgical" aspect[10] – A family of organized religious movements sharing concepts or terminology from "Taoist philosophy";[11] the first of these is recognized as the Celestial Masters school.
  2. Taoist philosophy (道家Dàojiā; lit. "school or family of the Tao") or "Taology" (道學dàoxué; lit. "study of the Tao"), or the mystical aspect[10] – The philosophical doctrines based on the texts of the I Ching, the Tao Te Ching (道德經dàodéjīng) and the Zhuangzi (莊子zhuāngzi). The earliest recorded uses of the term Tao to refer to a philosophy or a school of thought are found in the works of classical historians during Han Dynasty.[12][13] These works include The Commentary of Zhuo (左传; zuǒ zhuàn) by Zuo Qiuming (左丘明) and in the Records of the Grand Historian (史記; Shǐjì) by Sima Tan. This usage of the term to narrowly denote a school of thought precedes the emergence of the Celestial Masters and associated later religions. It is unlikely that Zhuangzi was familiar with the text of the Tao Te Ching,[14][15] and Zhuangzi himself may have died before the term was in use.[15]

In ancient China, the use of the term Taoist to narrowly describe a school of thought, rather than a set of religious teachings, has been recorded as early as 100 BCE[16][17] and such usage precedes the emergence of the earliest Taoist religious sects such as the Celestial Masters by at least 300 years.

The distinction between Taoist philosophy (道家) and religion (道教) has been maintained by modern pioneers of Chinese philosophy Feng Youlan (馮友蘭; 1895-1990) and Wing-tsit Chan (陳榮捷; 1901–1994). The distinction as advocated by outstanding philosophers such as Feng and Chan, however, is rejected by the majority of Western and Japanese scholars.[18] It is contested by hermeneutic (interpretive) difficulties in the categorization of the different Taoist schools, sects and movements.[19]

Taoism does not fall under an umbrella or a definition of a single organized religion like the Abrahamic traditions; nor can it be studied as a mere variant of Chinese folk religion, as although the two share some similar concepts, much of Chinese folk religion is separate from the tenets and core teachings of Taoism.[20] The sinologists Isabelle Robinet and Livia Kohn agree that "Taoism has never been a unified religion, and has constantly consisted of a combination of teachings based on a variety of original revelations."[21]

The philosopher Chung-ying Cheng views Taoism as a religion that has been embedded into Chinese history and tradition. "Whether Confucianism, Taoism, or later Chinese Buddhism, they all fall into this pattern of thinking and organizing and in this sense remain religious, even though individually and intellectually they also assume forms of philosophy and practical wisdom."[22] Chung-ying Cheng also noted that the Taoist view of heaven flows mainly from "observation and meditation, [though] the teaching of the way (Tao) can also include the way of heaven independently of human nature".[22] In Chinese history, the three religions of Buddhism, Taoism and Confucianism stand on their own independent views, and yet are "involved in a process of attempting to find harmonization and convergence among themselves, so that we can speak of a 'unity of three religious teachings' (Sānjiào Héyī).[22]

The terms "Taoist" and "Taoism" as a liturgical framework[edit]

Traditionally, the Chinese language does not have terms defining lay people adhering to the doctrines or the practices of Taoism, who fall instead within the field of folk religion. Taoist, in Western sinology, is traditionally used to translate daoshi (道士, "master of the Tao"), thus strictly defining the priests of Taoism, ordained clergymen of a Taoist institution who "represent Taoist culture on a professional basis", are experts of Taoist liturgy, and therefore can employ this knowledge and ritual skills for the benefit of a community.[23]

This role of Taoist priests reflects the definition of Taoism as a "liturgical framework for the development of local cults", in other words a scheme or structure for Chinese religion, proposed first by the scholar and Taoist initiate Kristofer Schipper in The Taoist Body (1986).[24] Daoshi are comparable to the non-Taoist fashi (法師, "ritual masters") of vernacular traditions (the so-called "Faism") within Chinese religion.[24]

The term dàojiàotú (道敎徒; 'follower of Taoism'), with the meaning of "Taoist" as "lay member or believer of Taoism", is a modern invention that goes back to the introduction of the Western category of "organized religion" in China in the 20th century, but it has no significance for most of Chinese society in which Taoism continues to be an "order" of the larger body of Chinese religion.

History[edit]

Laozi Riding an Ox (1368–1644) by Zhang Lu

Laozi is traditionally regarded as one of the founders of Taoism and is closely associated in this context with original or primordial Taoism.[25] Whether he actually existed is disputed;[26][27] however, the work attributed to him—the Tao Te Ching—is dated to the late 4th century BCE.[28]

Taoism draws its cosmological foundations from the School of Naturalists (in the form of its main elements—yin and yang and the Five Phases), which developed during the Warring States period (4th to 3rd centuries BCE).[29]

Robinet identifies four components in the emergence of Taoism:

  1. Philosophical Taoism, i.e. the Tao Te Ching and Zhuangzi
  2. techniques for achieving ecstasy
  3. practices for achieving longevity or immortality
  4. exorcism[26]

Some elements of Taoism may be traced to prehistoric folk religions in China that later coalesced into a Taoist tradition.[30] In particular, many Taoist practices drew from the Warring-States-era phenomena of the wu (connected to the shamanic culture of northern China) and the fangshi (which probably derived from the "archivist-soothsayers of antiquity, one of whom supposedly was Laozi himself"), even though later Taoists insisted that this was not the case.[31] Both terms were used to designate individuals dedicated to "... magic, medicine, divination,... methods of longevity and to ecstatic wanderings" as well as exorcism; in the case of the wu, shamans or sorcerers is often used as a translation.[31] The fangshi were philosophically close to the School of Naturalists, and relied much on astrological and calendrical speculations in their divinatory activities.[32]

Wudangshan, one of the Taoist sacred places.
A part of a Taoist manuscript, ink on silk, 2nd century BCE, Han Dynasty, unearthed from Mawangdui tomb 3rd.

The first organized form of religious Taoism, the Way of the Celestial Masters's school (later known as Zhengyi school), developed from the Five Pecks of Rice movement at the end of the 2nd century CE; the latter had been founded by Zhang Taoling, who said that Laozi appeared to him in the year 142.[33] The Way of the Celestial Masters school was officially recognized by ruler Cao Cao in 215, legitimizing Cao Cao's rise to power in return.[34] Laozi received imperial recognition as a divinity in the mid-2nd century BCE.[35]

By the Han dynasty (206 BCE–220 CE), the various sources of Taoism had coalesced into a coherent tradition of religious organizations and orders of ritualists in the state of Shu (modern Sichuan). In earlier ancient China, Taoists were thought of as hermits or recluses who did not participate in political life. Zhuangzi was the best known of these, and it is significant that he lived in the south, where he was part of local Chinese shamanic traditions.[36]

Female shamans played an important role in this tradition, which was particularly strong in the southern state of Chu. Early Taoist movements developed their own institution in contrast to shamanism but absorbed basic shamanic elements. Shamans revealed basic texts of Taoism from early times down to at least the 20th century.[37] Institutional orders of Taoism evolved in various strains that in more recent times are conventionally grouped into two main branches: Quanzhen Taoism and Zhengyi Taoism.[38] After Laozi and Zhuangzi, the literature of Taoism grew steadily and was compiled in form of a canon—the Tao Tsang—which was published at the behest of the emperor. Throughout Chinese history, Taoism was nominated several times as a state religion. After the 17th century, it fell from favor.

Taoism, in form of the Shangqing school, gained official status in China again during the Tang dynasty (618–907), whose emperors claimed Laozi as their relative.[39] The Shangqing movement had developed much earlier, in the 4th century, on the basis of a series of revelations by gods and spirits to a certain Yang Xi in the years between 364 and 370.[40]

Between 397 and 402, Ge Chaofu compiled a series of scriptures which later served as the foundation of the Lingbao school,[41] which unfolded its greatest influence during the Song dynasty (960–1279).[42] Several Song emperors, most notably Huizong, were active in promoting Taoism, collecting Taoist texts and publishing editions of the Daozang.[43]

Qiu Chuji (1503) by Guo Xu

In the 12th century, the Quanzhen School was founded in Shandong. It flourished during the 13th and 14th centuries and during the Yuan dynasty became the largest and most important Taoist school in Northern China. The school's most revered master, Qiu Chuji, met with Genghis Khan in 1222 and was successful in influencing the Khan towards exerting more restraint during his brutal conquests. By the Khan's decree, the school also was exempt from taxation.[44]

Aspects of Confucianism, Taoism, and Buddhism were consciously synthesized in the Neo-Confucian school, which eventually became Imperial orthodoxy for state bureaucratic purposes under the Ming (1368–1644).[45]

During the Qing dynasty (1644–1912), however, due to discouragements of the government, many people favored Confucian and Buddhist classics over Taoist works.

During the 18th century, the imperial library was constituted, but excluded virtually all Taoist books.[46] By the beginning of the 20th century, Taoism went through many catastrophic events. (As a result, only one complete copy of the Tao Tsang still remained, at the White Cloud Monastery in Beijing).[47]

Today, Taoism is one of five official recognized religions in the People's Republic of China. The government regulates its activities through the Chinese Taoist Association.[48] However, Taoism is practiced without government involvement in Taiwan, where it claims millions of adherents.

World Heritage Sites Mount Qingcheng and Mount Longhu are thought to be among the birthplaces of Taoism.

Doctrines[edit]

Ethics[edit]

Taoism tends to emphasize various themes of the Tao Te Ching and Zhuangzi, such as naturalness, spontaneity, simplicity, detachment from desires, and most important of all, wu wei.[49] The concepts of those keystone texts cannot be equated with Taoism as a whole.[50]

Tao and De[edit]

Xianguting Temple, a Taoguan in WeihaiShandong, China

Tao (dào) literally means "way", but can also be interpreted as road, channel, path, doctrine, or line.[51] In Taoism, it is "the One, which is natural, spontaneous, eternal, nameless, and indescribable. It is at once the beginning of all things and the way in which all things pursue their course."[52] It has variously been denoted as the "flow of the universe",[53] a "conceptually necessary ontological ground",[54] or a demonstration of nature.[55] The Tao also is something that individuals can find immanent in themselves.[56]

The active expression of Tao is called De (; also spelled—Te or Teh; often translated with Virtue or Power),[57] in a sense that De results from an individual living and cultivating the Tao.[58]

Wu-wei[edit]

The polysemous term wu-wei or wuwei (無爲wúwéi) constitutes the leading ethical concept in Taoism.[59] Wei refers to any intentional or deliberated action, while wu carries the meaning of "there is no ..." or "lacking, without". Common translations are nonaction, effortless action, or action without intent.[59] The meaning is sometimes emphasized by using the paradoxical expression "wei wu wei": action without action.[60]

In ancient Taoist texts, wu-wei is associated with water through its yielding nature.[61] Taoist philosophy, in accordance with the I Ching, proposes that the universe works harmoniously according to its own ways. When someone exerts their will against the world in a manner that is out of rhythm with the cycles of change, they may disrupt that harmony and unintended consequences may more likely result rather than the willed outcome. Taoism does not identify one's will as the root problem. Rather, it asserts that one must place their will in harmony with the natural universe.[62] Thus, a potentially harmful interference may be avoided, and in this way, goals can be achieved effortlessly.[63][64] "By wu-wei, the sage seeks to come into harmony with the great Tao, which itself accomplishes by nonaction."[59]

Ziran[edit]

Ziran (自然zìrántzu-jan; lit. "self-so", "self-organization"[65]) is regarded as a central value in Taoism.[66] It describes the "primordial state" of all things[67] as well as a basic character of the Tao,[68] and is usually associated with spontaneity and creativity.[69] To attain naturalness, one has to identify with the Tao;[68] this involves freeing oneself from selfishness and desire, and appreciating simplicity.[66]

An often cited metaphor for naturalness is pu (pǔ, púp'u; lit. "uncut wood"), the "uncarved block", which represents the "original nature... prior to the imprint of culture" of an individual.[70] It is usually referred to as a state one returns to.[71]

Three Treasures[edit]

The Taoist Three Treasures or Three Jewels (三寶sānbǎo) comprise the basic virtues of ci (, usually translated as compassion), jian (jiǎn, usually translated as moderation), and bugan wei tianxia xian (不敢爲天下先bùgǎn wéi tiānxià xiān, literally "not daring to act as first under the heavens", but usually translated as humility).

As the practical, political side of Taoist philosophy, Arthur Waley translated them as "abstention from aggressive war and capital punishment", "absolute simplicity of living", and "refusal to assert active authority".[72]

The Three Treasures can also refer to jingqi and shen (精氣神jīng-qì-shén; jing is usually translated as essence, qi as life force, and shen as spirit). These terms are elements of the traditional Chinese concept of the human body, which shares its cosmological foundation—Yinyangism or the Naturalists—with Taoism. Within this framework, they play an important role in neidan ("Taoist Inner Alchemy").[73]

Cosmology[edit]

Taoist cosmology is cyclic—the universe is seen as being in a constant process of re-creating itself.[74] Evolution and 'extremes meet' are main characters.[65] Taoist cosmology shares similar views with the School of Naturalists (Yinyang)[29] which was headed by Zou Yan (305–240 BCE). The school's tenets harmonized the concepts of the Wu Xing (Five Elements) and yin and yang. In this spirit, the universe is seen as being in a constant process of re-creating itself, as everything that exists is a mere aspect of qi, which "condensed, becomes life; diluted, it is indefinite potential".[74] Qi is in a perpetual transformation between its condensed and diluted state.[75] These two different states of qi, on the other hand, are embodiments of the abstract entities of yin and yang,[75] two complementary extremes that constantly play against and with each other and one cannot exist without the other.[76]

Human beings are seen as a microcosm of the universe,[20] and for example comprise the Wu Xing in form of the zang-fu organs.[77] As a consequence, it is believed that a deeper understanding of the universe can be achieved by understanding oneself.[78]

Theology[edit]

Taoist theology can be defined as apophatic, given its philosophical emphasis on the formlessness and unknowable nature of the Tao, and the primacy of the "Way" rather than anthropomorphic concepts of God. This is one of the core beliefs that nearly all the sects share.[34]

Taoist orders usually present the Three Pure Ones at the top of the pantheon of deities, visualizing the hierarchy emanating from the Tao. Laozi is considered the incarnation of one of the Three Purities and worshiped as the ancestor of the philosophical doctrine.[25][79]

Different branches of Taoism often have differing pantheons of lesser deities, where these deities reflect different notions of cosmology.[80] Lesser deities also may be promoted or demoted for their activity.[81] Some varieties of popular Chinese religion incorporate the Jade Emperor, derived from the main of the Three Purities, as a representation of the most high God.

Persons from the history of Taoism, and people who are considered to have become immortals (xian), are venerated as well by both clergy and laypeople.

Despite these hierarchies of deities, traditional conceptions of Tao should not be confused with the Western theism. Being one with the Tao does not necessarily indicate a union with an eternal spirit in, for example, the Hindu sense.[55][62]

Texts[edit]

Tao Te Ching[edit]

1770 Wang Bi edition of the Tao Te Ching

The Tao Te Ching or Daodejing is widely considered the most influential Taoist text.[82] According to legend, it was written by Laozi,[83] and often the book is simply referred to as the Laozi. Authorship, precise date of origin, and even unity of the text are still subject of debate,[84] and will probably never be known with certainty.[85] The earliest texts of the Tao Te Ching that have been excavated (written on bamboo tablets) date back to the late 4th century BCE.[86] Throughout the history of religious Taoism, the Tao Te Ching has been used as a ritual text.[87]

The famous opening lines of the Tao Te Ching are:

道可道非常道 (pinyindào kĕ dào fēi cháng dào)
The Tao that can be told is not the eternal Tao

名可名非常名 (pinyinmíng kĕ míng fēi cháng míng)
The name that can be named is not the eternal name.[88]

There is significant, at times acrimonious, debate regarding which English translation of the Tao Te Ching is preferable, and which particular translation methodology is best.[89] The Tao Te Ching is not thematically ordered. The main themes of the text are repeatedly expressed using variant formulations, often with only a slight difference.[90]

The leading themes revolve around the nature of Tao and how to attain it. Tao is said to be ineffable and accomplishes great things through small means.[91] Ancient commentaries on the Tao Te Ching are important texts in their own right. Perhaps the oldest one, the Heshang Gong commentary, was most likely written in the 2nd century CE.[92] Other important commentaries include the one from Wang Bi and the Xiang'er.[93]

Zhuangzi[edit]

The Zhuangzi or Chuang Tzu (莊子), named after its traditional author Zhuangzi, is a composite of writings from various sources, and is generally considered the most important of all Taoist writings.[94] The commentator Guo Xiang (c. CE 300) helped establish the text as an important source for Taoist thought. The traditional view is that Zhuangzi himself wrote the first seven chapters (the "inner chapters") and his students and related thinkers were responsible for the other parts (the outer and miscellaneous chapters). The work uses anecdotes, parables and dialogues to express one of its main themes, that is aligning oneself to the laws of the natural world and "the way" of the elements.[95][96]

I Ching[edit]

The eight trigrams of the I Ching, known as bagua

The I Ching or Yijing was originally a divination system that had its origins around 1150 BCE.[97] Although it predates the first mentions of Tao as an organized system of philosophy and religious practice, this text later became of philosophical importance to Taoism and Confucianism.

The I Ching itself, shorn of its commentaries, consists of 64 combinations of 8 trigrams (called "hexagrams"), traditionally chosen by throwing coins or yarrow sticks, to give the diviner some idea of the situation at hand and, through reading of the "changing lines", some idea of what is developing.[98]

The 64 original notations of the hexagrams in the I Ching can also be read as a meditation on how change occurs, so it assists Taoists with managing yin and yang cycles as Laozi advocated in the Tao Te Ching (the oldest known version of this text was dated to 400 BCE). More recently as recorded in the 18th century, the Taoist master Liu Yiming continued to advocate this usage.[99]

The Taoist Canon[edit]

The Taoist Canon (道藏Treasury of Tao) is also referred to as the Daozang. It was originally compiled during the JinTang, and Song dynasties. The extant version was published during the Ming Dynasty.[100] The Ming Daozang includes almost 1500 texts.[101] Following the example of the Buddhist Tripiṭaka, it is divided into three dong (, "caves", "grottoes"). They are arranged from "highest" to "lowest":[102]

  1. The Zhen ("real" or "truth" ) grotto. Includes the Shangqing texts.
  2. The Xuan ("mystery" ) grotto. Includes the Lingbao scriptures.
  3. The Shen ("divine" ) grotto. Includes texts predating the Maoshan (茅山) revelations.

Taoist generally do not consult published versions of the Daozang, but individually choose, or inherit, texts included in the Daozang. These texts have been passed down for generations from teacher to student.[103]

The Shangqing School has a tradition of approaching Taoism through scriptural study. It is believed that by reciting certain texts often enough one will be rewarded with immortality.[104]

Other texts[edit]

While the Tao Te Ching is most famous, there are many other important texts in traditional Taoism. Taishang Ganying Pian ("Treatise of the Exalted One on Response and Retribution") discusses sin and ethics, and has become a popular morality tract in the last few centuries.[105] It asserts that those in harmony with Tao will live long and fruitful lives. The wicked, and their descendants, will suffer and have shortened lives.[91]

Symbols and images[edit]

Basic depiction of the taijitu symbol without trigrams
spider web ceiling depicting a taijitu surrounded by the Bagua.

The taijitu (太極圖tàijítú; commonly known as the "yin and yang symbol" or simply the "yin yang") and the Bagua 八卦 ("Eight Trigrams") have importance in Taoist symbolism.[106] In this cosmology, the universe creates itself out of a primary chaos of material energy, organized into the cycles of Yin and Yang and formed into objects and lives. Yin is the receptive and Yang is the active principle, seen in all forms of change and difference such as the annual season cycles, the natural landscape, the formation of both men and women as characters, and sociopolitical history.[107] While almost all Taoist organizations make use of it, its principles have influenced Confucian, Neo-Confucian or pan-Chinese theory. One can see this symbol as a decorative element on Taoist organization flags and logos, temple floors, or stitched into clerical robes. According to Song dynasty sources, it originated around the 10th century CE.[108] Previously, a tiger and a dragon had symbolized yin and yang.[108]

Taoist temples may fly square or triangular flags. They typically feature mystical writing or diagrams and are intended to fulfill various functions including providing guidance for the spirits of the dead, bringing good fortune, increasing life span, etc.[109] Other flags and banners may be those of the gods or immortals themselves.[110]

A zigzag with seven stars is sometimes displayed, representing the Big Dipper (or the Bushel, the Chinese equivalent). In the Shang Dynasty of the 2nd millennium BCE, Chinese thought regarded the Big Dipper as a deity, while during the Han Dynasty, it was considered a qi path of the circumpolar god, Taiyi.[111]

Taoist temples in southern China and Taiwan may often be identified by their roofs, which feature dragons and phoenixes made from multicolored ceramic tiles. They also stand for the harmony of yin and yang (with the phoenix representing yin). A related symbol is the flaming pearl, which may be seen on such roofs between two dragons, as well as on the hairpin of a Celestial Master.[112] In general though, Chinese Taoist architecture lacks universal features that distinguish it from other structures.[113]

Practices[edit]

Rituals[edit]

A hall of worship of the Erwang Temple, a Taoist temple in DujiangyanSichuan. There are elements of the jingxiang religious practice (incense and candle offerings).

In ancient times, before the Taoism religion was founded, food would sometimes be set out as a sacrifice to the spirits of the deceased or the gods. This could include slaughtered animals, such as pigs and ducks, or fruit. The Taoist Celestial Master Zhang Daoling rejected food and animal sacrifices to the Gods. He tore apart temples, which demanded animal sacrifice and drove away its priests. This rejection of sacrifices has continued into the modern day, as Taoism Temples are not allowed to use animal sacrifices (with the exception of folk temples or local tradition.)[114] Another form of sacrifice involves the burning of joss paper, or hell money, on the assumption that images thus consumed by the fire will reappear—not as a mere image, but as the actual item—in the spirit world, making them available for revered ancestors and departed loved ones. The joss paper is mostly used when memorializing ancestors, such as done during the Qingming festival.

Also on particular holidays, street parades take place. These are lively affairs that involve firecrackers and flower-covered floats broadcasting traditional music. They also variously include lion dances and dragon dances; human-occupied puppets (often of the "Seventh Lord" and "Eighth Lord"), Kungfu-practicing and palanquins carrying god-images. The various participants are not considered performers, but rather possessed by the gods and spirits in question.[115]

Fortune-telling—including astrologyI Ching, and other forms of divination—has long been considered a traditional Taoist pursuit. Mediumship is also widely encountered in some sects. There is an academic and social distinction between martial forms of mediumship (such as tongji) and the spirit-writing that is typically practiced through planchette writing.[116]

Physical cultivation[edit]

Chinese woodblock illustration of a waidan alchemical refining furnace, 1856 Illustrated Manual of External Medicine (外科圖說)

A recurrent and important element of Taoism are rituals, exercises and substances aiming at aligning oneself spiritually with cosmic forces, at undertaking ecstatic spiritual journeys, or at improving physical health and thereby extending one's life, ideally to the point of immortality.[117] Enlightened and immortal beings are referred to as xian.

A characteristic method aiming for longevity is Taoist alchemy. Already in very early Taoist scriptures—like the Taiping Jing and the Baopuzi—alchemical formulas for achieving immortality were outlined.[118]

A number of martial arts traditions, particularly the ones falling under the category of Neijia (like T'ai Chi Ch'uanPa Kwa Chang and Xing Yi Quan) embody Taoist principles to a significant extent, and some practitioners consider their art a means of practicing Taoism.[119]

Society[edit]

Adherents[edit]

The White Cloud Temple in Beijing

The number of Taoists is difficult to estimate, due to a variety of factors including defining Taoism. According to a survey of religion in China in the year 2010, the number of people practicing some form of Chinese folk religion is near to 950 million (70% of the Chinese).[120] Among these, 173 million (13%) claim an affiliation with Taoist practices.[120] Furthermore, 12 million people claim to be "Taoists", a term traditionally used exclusively for initiates, priests and experts of Taoist rituals and methods.[120]

Most Chinese people and many others have been influenced in some way by Taoist traditions. Since the creation of the People's Republic of China, the government has encouraged a revival of Taoist traditions in codified settings. In 1956, the Chinese Taoist Association was formed to administer the activities of all registered Taoist orders, and received official approval in 1957. It was disbanded during the Cultural Revolution under Mao Zedong, but was reestablished in 1980. The headquarters of the association are at the Baiyunguan, or White Cloud Temple of Beijing, belonging to the Longmen branch of Quanzhen Taoism.[121] Since 1980, many Taoist monasteries and temples have been reopened or rebuilt, both belonging to the Zhengyi or Quanzhen schools, and clergy ordination has been resumed.

Taoist literature and art has influenced the cultures of KoreaJapan, and Vietnam. Organized Taoism seems not to have attracted a large non-Chinese following until modern times. In Taiwan, 7.5 million people (33% of the population) identify themselves as Taoists.[122] Data collected in 2010 for religious demographics of Hong Kong[123] and Singapore[124] show that, respectively, 14% and 11% of the people of these cities identify as Taoists.

Followers of Taoism are also present in Chinese émigré communities outside Asia. In addition, it has attracted followers with no Chinese heritage. For example, in Brazil there are Taoist temples in São Paulo and Rio de Janeiro which are affiliated with the Taoist Society of China. Membership of these temples is entirely of non-Chinese ancestry.[125]

Art and poetry[edit]

Six Persimmons, a Taoist-influenced 13th-century Chinese painting by the monk, Mu Qi.

Throughout Chinese history, there have been many examples of art being influenced by Taoist thought. Notable painters influenced by Taoism include Wu WeiHuang GongwangMi FuMuqi FachangShitaoNi Zan, Tang Mi, and Wang Zengzu.[126] Taoist arts represents the diverse regions, dialects, and time spans that are commonly associated with Taoism. Ancient Taoist art was commissioned by the aristocracy; however, scholars masters and adepts also directly engaged in the art themselves.[127]

Political aspects[edit]

Taoism never had a unified political theory. While Huang-Lao's positions justified a strong emperor as the legitimate ruler,[128] the "primitivists" (like in the chapters 8-11 of the Zhuangzi) argued strongly for a radical anarchism. A more moderate position is presented in the Inner Chapters of the Zhuangzi in which the political life is presented with disdain and some kind of pluralism or perspectivism is preferred.[129] The syncretist position in texts like the Huainanzi and some Outer Chapters of the Zhuangzi blended some Taoist positions with Confucian ones.[130]

Relations with other religions and philosophies[edit]

Many scholars believe Taoism arose as a countermovement to Confucianism.[131] The philosophical terms Tao and De are indeed shared by both Taoism and Confucianism.[132] Zhuangzi explicitly criticized Confucian and Mohist tenets in his work. In general, Taoism rejects the Confucian emphasis on rituals, hierarchical social order, and conventional morality, and favors "naturalness", spontaneity, and individualism instead.[133]

The entry of Buddhism into China was marked by significant interaction and syncretism with Taoism.[134] Originally seen as a kind of "foreign Taoism", Buddhism's scriptures were translated into Chinese using the Taoist vocabulary.[135] Representatives of early Chinese Buddhism, like Sengzhao and Tao Sheng, knew and were deeply influenced by the Taoist keystone texts.[136]

Taoism especially shaped the development of Chan (Zen) Buddhism,[137] introducing elements like the concept of naturalness, distrust of scripture and text, and emphasis on embracing "this life" and living in the "every-moment".[138]

On the other hand, Taoism also incorporated Buddhist elements during the Tang dynasty. Examples of such influence include monasteries, vegetarianism, prohibition of alcohol, the doctrine of emptiness, and collecting scripture in tripartite organization in certain sects.

Ideological and political rivals for centuries, Taoism, Confucianism, and Buddhism deeply influenced one another.[139] For example, Wang Bi, one of the most influential philosophical commentators on Laozi (and the I Ching), was a Confucian.[140] The three rivals also share some similar values, with all three embracing a humanist philosophy emphasizing moral behavior and human perfection. In time, most Chinese people identified to some extent with all three traditions simultaneously.[141] This became institutionalized when aspects of the three schools were synthesized in the Neo-Confucian school.[142]

Some authors have undertaken comparative studies of Taoism and Christianity. This has been of interest for students of the history of religion such as J. J. M. de Groot,[143] among others. A comparison of the teachings of Laozi and Jesus of Nazareth has been made by several authors, such as Martin Aronson,[144] and Toropov & Hansen (2002), who believe that there are parallels that should not be ignored.[145] In the opinion of J. Isamu Yamamoto, the main difference is that Christianity preaches a personal God while Taoism does not.[146] Yet, a number of authors, including Lin Yutang,[147] have argued that some moral and ethical tenets of the religions are similar.[148][149] In neighboring Vietnam, Taoist values have been shown to adapt to social norms and formed emerging sociocultural beliefs together with Confucianism.[150]

Taoist clothing[edit]

Daojiao fushi

See also[edit]

References[edit]

Citations[edit]

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    Until recently, the Mawangdui manuscripts have held the pride of place as the oldest extant manuscripts of the Laozi. In late 1993, the excavation of a tomb (identified as M1) in Guodian, Jingmen city, Hubei province, has yielded among other things some 800 bamboo slips, of which 730 are inscribed, containing over 13,000 Chinese characters. Some of these, amounting to about 2,000 characters, match the Laozi. The tomb...is dated around 300 B.C.
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General sources[edit]

Further reading[edit]

  • Barrett, Rick (2006). Taijiquan: Through the Western Gate. Blue Snake Books. ISBN 1-58394-139-8.
  • Bertschinger, Richard (2011). The Secret of Everlasting Life: The first translation of the ancient Chinese text on immortality. Singing Dragon. ISBN 978-1-84819-048-1.
  • Carr, David T.; Zhang, Canhui (2004). Space, Time, and Culture. Springer. ISBN 1-4020-2823-7.
  • Chang, Stephen T. (1985). The Great Tao. Tao Longevity LLC. ISBN 0-942196-01-5.
  • Jones, Richard H. (2004). Mysticism and Morality: a new look at old questions. Lexington Books. ISBN 0-7391-0784-4.
  • Keller, Catherine (2003). The Face of the Deep: A Theology of Becoming. Routledge. ISBN 0-415-25648-8.
  • Klaus, Hilmar (2009). The Tao of Wisdom. Laozi – Taodejing (in Chinese, English, and German). Aachen: Hochschulverlag. ISBN 978-3-8107-0055-1.
  • Kohn, Livia (1993). The Taoist Experience: An Anthology. Albany: SUNY Press. ISBN 978-0-7914-1579-5.
  • Komjathy, Louis (2013). The Taoist Tradition: An Introduction. London and New York: Bloomsbury Academic. ISBN 978-1441168733.
  • Komjathy, Louis (2014). Taoism: A Guide for the Perplexed. London and New York: Bloomsbury Academic. ISBN 978-1441148155.
  • Mair, Victor H (1983). Experimental Essays on Chuang-tzu. Hawaii. ISBN 0-88706-967-3.
  • Martin, William (2005). A Path And A Practice: Using Lao Tzu's Tao Te Ching as a Guide to an Awakened Spiritual Life. Marlowe & Company. ISBN 1-56924-390-5.
  • Pas, Julian F.; Leung, Man Kam (1998). Historical Dictionary of Taoism. Scarecrow Press. ISBN 0-8108-3369-7.
  • Robinet, Isabelle (1993) [1989]. Taoist Meditation: The Mao-shan Tradition of Great Purity. Albany: SUNY Press.
  • Saso, Michael R. (1990). Taoism and the Rite of Cosmic Renewal (2nd ed.). Pullman: Washington State University Press. ISBN 978-0-87422-054-4.
  • The Taoist Translations of Thomas Cleary: A Reader’s Guide. Shambala Publications.
  • Sivin, Nathan (1968). Chinese Alchemy: Preliminary Studies. Cambridge: Harvard University Press. ISBN 978-0-674-12150-8.
  • Sommer, Deborah (1995). Chinese Religion: An Anthology of Sources. Oxford University Press. ISBN 978-0-19-508895-3.
  • Tian, Chenshan (2005). Chinese Dialectics: From Yijing To Marxism. Lanham: Lexington Books. ISBN 0-7391-0922-7.
  • Welch, H.; Seidel, A. (1979). Facets of Taoism. New Haven: Yale University Press. ISBN 0-300-01695-6.
  • Zhuangzi (2018). Kalinke, Viktor (ed.). Gesamttext und Materialien (in Chinese and German). Leipzig: Leipziger Literaturverlag. ISBN 978-3-86660-222-9.—with Pinyin transcription, interlinear and literary translation, contains a complete dictionary of the book Zhuangzi and a concordance to Laozi.
Popular (non-academic) interpretations of Taoism

External links[edit]

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