2023/07/12

世界に宿る魂―思考する心臓(こころ) | Hillman,James

Taechang Kim
脳心相関までは何とか辿り着いたようだ. しかし、しれではまだ不十分. 脳心腸間の
相関連動の究明まで堀探る必要があり、かつ重要なのだ.

思考は脳だけではなく、心臓も又腸骨も共に、あるいは別当に行う. いや、言い直せば、脳は知るけれど、心臓と腸骨は覚る.心臓は心覚、腸骨は体覚.

뇌심 상관까지는 어떻게든 도착한 것 같다. 하지만, 아직도 불충분하다. 

장골은 모두 또는 별도로 수행됩니다. 아니, 다시 말하면, 뇌는 알고 있지만 심장과 장골은 기억합니다. 심장은 심각, 장골은 체각.
생각은 뇌뿐만 아니라 심장과 장골 모두 또는 별도로 수행됩니다.
아니, 다시 말하면, 뇌는 알고 있지만, 심장과 장골은 기억합니다. 심장은 심각하고 장골은 체각입니다.

世界に宿る魂―思考する心臓(こころ) | 
清志, 浜野 |本 | 通販 | Amazon




世界に宿る魂―思考する心臓(こころ) 単行本 – 1999/8/1
ジェイムズ ヒルマン (著), James Hillman (原名), 浜野 清志 (翻訳)
5.0 5つ星のうち5.0 1個の評価
184ページ
人文書院
1999/8/1

内容（「BOOK」データベースより）

本書収録の二つの講演(『心臓の意識』と『世界のたましい』)においてヒルマンは、個人の分析にとどまらず個人を包む世界そのものを視野に入れたこころとたましいの問題を縦横に論じる。心臓をこころや意識や思考が定位する場と捉え、世界や事物の知を感受する感覚器官と象徴的に見なす、ユング派分析家の中でも異色の存在、魂の心理学の著者ならではの独特の世界把握が圧巻。

内容（「MARC」データベースより）
心臓を、こころや意識や思考が定位する場と捉え、世界や事物の知を感受する感覚器官と象徴的に見なす世界把握。ユング派分析家の中でも異色の存在である著者の独特の考察。


登録情報
出版社 ‏ : ‎ 人文書院 (1999/8/1)
発売日 ‏ : ‎ 1999/8/1
言語 ‏ : ‎ 日本語
単行本 ‏ : ‎ 184ページ
ISBN-10 ‏ : ‎ 4409330446
ISBN-13 ‏ : ‎ 978-4409330449Amazon 売れ筋ランキング: - 661,632位本 (本の売れ筋ランキングを見る)- 4,119位臨床心理学・精神分析
- 15,944位心理学入門
- 16,546位心理学の読みものカスタマーレビュー:
5.0 5つ星のうち5.0 1個の評価


上位レビュー、対象国： 日本


ドラゴンファイト
5つ星のうち5.0 もっともなご不満です。2012年5月7日に日本でレビュー済み
Amazonで購入
ユングが苦闘して到達した「東洋的な魂の元型イメージ」（普遍的宗教性）を、
「みんなバラバラの元型でいいんだ！」と、
あっさりと言ってのけるみもふたもなさにヒルマンの「元型的心理学」の独自性がありますが、
ユングとヒルマンの性格的な違いですね、これは。
内向的になんとしても究極の魂（自己の元型）と一体化したいというユングの想いが、
「そこまで引き込まらなくても・・・」と、外向的なヒルマンにはわからないようです。

＜創始者の心、後継者知らず＞になっているのは残念ですが、
それはさておき、
外向的リアリズムの世界に魂を見出そうとするヒルマンの現実感覚は、
ユングの内向性を補って深層心理学に明るい見通しを提供しています。

以下↓、ザッとこんなことが１番言いたいみたいです。

Ｐ９６
『今や深層心理学は自分で自分を封じ込め、もったいぶり、金儲けを考え、
偽りに満ちた権力という不誠実にまみれています。　　　
(※私の知る限りでは誠実な諸先生方もいらっしゃいますが・・・。）
　・・・・
　心理学に魂を取り戻すには、つまりその深層にルネサンスをもたらすには、
　この世界にこころの深層を取り戻すことが必要になる、というわけです。
　私が今日気づくことに、患者の方が彼らの住む世界よりもずっと感受性が高いということです・・・。』

　　　・心理療法に「告白」は利用されているが、
　　　　　　　　　　　　「祈り」が排除されている。

　　　・「告白」はそれ自体を超えて先に進むことがないので、
　　　　　　　　　　　　宗教的衝動がかき立てられ、満たされないままになっている。

　　　・心理療法が告白にとらわれると、嗜癖状態になって、告白を繰り返すようになる。

　　　・祈りおよび神的なるものへの献身はこの問題に対して治療を提供してくれる。

ヒルマンの言うこの「感受性の高い患者」として、
個人的には「孤独のメッセージ」で世界的なロック歌手となり、
ユングの学名からとった「シンクロ二シティ」という曲で１９８５年のグラミー賞に輝いた、
「スティングの告白」（２１世紀に入って自伝を執筆）を思い合せると合点がゆきます。
ユングの精神分析に通ったこともある元教師のスティングは、
２０１２年タイム誌のインタヴューで次のように語っていました。

「私の抱えているのは宗教的な問題だ。」

ああ、ね。

18人のお客様がこれが役に立ったと考えています
役に立ったレポート

すべてのレビューを参照します

=====
세계에 머무는 영혼-사고하는 심장(마음) 단행본 – 1999/8/1
제임스 힐만 (저자), James Hillman (원명), 하마노 키요시 (번역)
5.0 5성급 중 5.0    1개의 평가

상품 설명
내용(「BOOK」데이터베이스에서)
본서수록의 두 강연(『심장의식』과 『세계의 참신함』)에서 힐맨은 개인의 분석에 그치지 않고 개인을 감싸는 세계 그 자체를 시야에 넣은 마음과 참담한 문제를 종횡 에 논한다. 

심장을 마음이나 의식이나 사고가 정위하는 장소라고 파악해, 세계나 사물의 지식을 감수하는 감각 기관과 상징적으로 보여주는, 융파 분석가 중(안)에서도 이색의 존재, 영혼의 심리학의 저자만이 가능한 독특한 세계 파악이 압권.

내용('MARC' 데이터베이스에서)

심장을 마음과 의식이나 사고가 정위하는 장소로 파악해 세계와 사물의 지식을 감수하는 감각 기관과 상징적으로 보여주는 세계 파악. 윤파 분석가 중에서도 이색의 존재인 저자의 독특한 고찰.

등록정보
발행인 : 인문 아카데미 (1999/8/1)
출시일 : ‎ ‎1999/8/1
언어 ‏ : ‎일본어
단행본 ‏ : ‎ 184 페이지
===
문고
63개 상품: ￥890 부터

최고 리뷰
===
드래곤 싸움
5성급 중 5.0 가장 불만입니다.
2012년 5월 7일에 확인됨
아마존에서 구매
융이 고투하고 도달한 '동양적인 영혼의 원형 이미지'(보편적 종교성)를 '모두 바라바라의 원형으로 좋다! 에 힐맨의 "원형적 심리학"의 독자성이 있지만, 융과 힐맨의 성격적인 차이군요,
이것은. 내향적으로 어쨌든 궁극의 영혼(자기의 원형)과 일체화하고 싶다는 융의 마음이, 「거기까지 끌어들이지 않아도・・・」라고, 외향적인 힐맨은 모르는 것 같습니다
.

＜창시자의 마음, 후계자 모르는＞가 되어 있는 것은 유감입니다만, 그것은 제쳐두고, 외향적 리얼리즘의 세계에 영혼을 찾아내려고 하는 힐맨의 현실감각은, 융의 내향성을 보충해
심층 심리학에 밝은 전망을 제공합니다.

이하 ↓, 자꾸 이런 일이 1번 말하고 싶습니다.

P96
『지금 심층 심리학은 스스로 자신을 봉쇄해, 아마도, 돈벌이를 생각해, 거짓으로
가득한 권력이라고 하는 불성실에 묻혀 있습니다.　　　
(※ 내가 아는 한 성실한 선생님들도 계십니다만···.)··· 심리학에 영혼을
　되　찾으려면 을 되찾는 것이 필요하다는 것입니다.
　내가 오늘 깨닫는 것에, 환자 쪽이 그들의 사는 세계보다 훨씬 감수성이 높다고 하는 것입니다···. '·

　　　심리 요법에 「고백」은 이용되고 있지만,
　　　　　　　　　　　　'기도'가 배제되고 있다.

　　　・'고백'은 그 자체를 넘어 앞으로 나아가지 않기 때문에
　　　　　　　　　　　　종교적 충동이 벌어지고 채워지지 않는 채로 되어 있다.

　　　・심리요법이 고백에 사로잡히면, 습습 상태가 되어, 고백을 반복하게 된다.

　　　·기도 및 신적인 것에 대한 헌신은 이 문제에 대해 치료를 제공해 준다.

힐맨이 말하는 이 '감수성이 높은 환자'로서
개인적으로는 '외로움의 메시지'로 세계적인 록 가수가 되어, 융의 학명에서 취한 '싱크로2시티'라는 곡으로 1985년 그래미상에 빛난다 ,
「스팅의 고백」(21세기에 들어 자전을 집필)을 생각하면 합점이 갑니다.
윤의 정신 분석에 다녔던 전 교사의 스팅은
2012년 타임지 인터뷰에서 다음과 같이 말했습니다.

"내가 안고 있는 것은 종교적인 문제다."

아, 네.
더 적은 읽기
18명의 고객이 이것이 도움이 되었다고 생각합니다.
유용한
보고서
===

和書[編集]


===

James Hillman

From Wikipedia, the free encyclopedia
James Hillman
BornApril 12, 1926
Atlantic City, New Jersey, United States
DiedOctober 27, 2011 (aged 85)
Thompson, Connecticut, United States
NationalityAmerican
OccupationPsychologist
Years active1965–2006

James Hillman (April 12, 1926 – October 27, 2011) was an American psychologist. He studied at, and then guided studies for, the C.G. Jung Institute in Zurich. He founded a movement toward archetypal psychology and retired into private practice, writing and traveling to lecture, until his death at his home in Connecticut.

Early life and education[edit]

Hillman was born in Atlantic City, New Jersey in 1926. He was the third child of four born to Madeleine and Julian Hillman. James was born in Breakers Hotel, one of the hotels his father owned.[1] His maternal grandfather was Joseph Krauskopf, a rabbi in the Reform Judaism movement, who emigrated to the United States from Prussia.[2] After high school, he studied at the Edmund A. Walsh School of Foreign Service for two years.[1] He served in the U.S. Navy Hospital Corps from 1944 to 1946, after which he attended the University of Paris, studying English Literature, and Trinity College, Dublin, graduating with a degree in mental and moral science in 1950.[1] He began his career as associate editor for the Irish literary review, Envoy.[3] In 1953 he moved to Switzerland where he met Carl Gustav Jung and began to study his work. He also met there and became friends with the maverick young Swiss doctor and psychotherapist, Adolf Guggenbühl-Craig.[4] In 1959, he received his Ph.D. from the University of Zurich, as well as his analyst's diploma from the C. G. Jung Institute, and was then appointed as the director of studies at the institute, a position he held until 1969.[1]

Career[edit]

In 1970, Hillman became editor of Spring Publications, a publishing company devoted to advancing Archetypal Psychology as well as publishing books on mythology, philosophy and art. His magnum opus, Re-visioning Psychology, was written in 1975 and nominated for the Pulitzer Prize. Hillman then helped co-found the Dallas Institute for Humanities and Culture in 1978.[1] His 1997 book, The Soul's Code: In Search of Character and Calling, was on The New York Times Best Seller List that year. His works and ideas about philosophy and psychology have also been popularized by other authors such as the psychotherapist Thomas Moore. His published works, essays, manuscripts, research notes, and correspondence (through 1999) reside at OPUS Archives and Research Center, located on the campuses of Pacifica Graduate Institute in Carpinteria, California.

Hillman was married three times, lastly to Margot McLean-Hillman, who survived him. He has four children from his first marriage. He died at his home in Thompson, Connecticut, in 2011, from bone cancer.[1]

Archetypal psychology[edit]

Main articles: Archetypal psychology and Archetype

Archetypal psychology is a polytheistic psychology, in that it attempts to recognize the myriad fantasies and myths that shape and are shaped by our psychological lives. The ego is but one psychological fantasy within an assemblage of fantasies. To illustrate the multiple personifications of psyche Hillman made reference to gods, goddesses, demigods and other imaginal figures which he referred to as sounding boards "for echoing life today or as bass chords giving resonance to the little melodies of daily life"[5] although he insisted that these figures should not be used as a 'master matrix' against which we should measure today and thereby decry modern loss of richness.[5] Archetypal psychology is part of the Jungian psychology tradition and related to Jung's original Analytical psychology but is also a radical departure from it in some respects.

Whereas Jung’s psychology focused on the Self, its dynamics and its constellations (ego, anima, animus, shadow), Hillman’s Archetypal psychology relativizes and deliteralizes the ego and focuses on psyche, or soul, and the archai, the deepest patterns of psychic functioning, "the fundamental fantasies that animate all life"[6]

In Re-Visioning Psychology (1975) Hillman sketches a brief lineage of archetypal psychology:

By calling upon Jung to begin with, I am partly acknowledging the fundamental debt that archetypal psychology owes him. He is the immediate ancestor in a long line that stretches back through Freud, Dilthey, Coleridge, Schelling, Vico, Ficino, Plotinus, and Plato to Heraclitus – and with even more branches yet to be traced. (p. xvii)

The development of archetypal psychology is influenced by Carl Jung's analytical psychology and Classical Greek, Renaissance, and Romantic ideas and thought.[7] Hillman’s influences include Friedrich Nietzsche, Martin Heidegger, Henry Corbin, John Keats, Percy Bysshe Shelley, Petrarch, and Paracelsus, who share a common concern for psyche.

Hillman in turn influenced a number of younger Jungian analysts and colleagues, among the most well known being the popular author Thomas Moore (spiritual writer) and Jungian analyst Stanton Marlan. Some of the early history of this influence is traced in Marlan's Archetypal Psychologies.[8]

Psyche or soul[edit]

Main articles: Psyche (psychology) and Soul

Hillman has been critical of the 20th century’s psychologies (e.g., biological psychology, behaviorism, cognitive psychology) that have adopted a natural scientific philosophy and praxis. The main criticisms include that they are reductive, materialistic, and literal; they are psychologies without psyche, without soul.[9] Accordingly, Hillman's work has been an attempt to restore psyche to what he believes to be "its proper place" in psychology. Hillman sees the soul at work in imagination, fantasy, myth and metaphor. He also sees soul revealed in psychopathology, in the symptoms of psychological disorders. Psyche-pathos-logos is the "speech of the suffering soul" or the soul's suffering of meaning. A great portion of Hillman’s thought attempts to attend to the speech of the soul as it is revealed via images and fantasies.

Archetypal Psychology: A Brief Account (2006) was written in 1981 as a chapter in the Enciclopedia del Novecento in Italy and published by Hillman in 1983 as a basic introduction to his mythic psychology. It summarizes the major themes set out in his earlier, more comprehensive work, Re-Visioning Psychology (1975). The poetic basis of mind places psychological activities in the realm of images. It seeks to explore images rather than explain them. Within this is the idea that by re-working images, that is giving them attention and shaping and forming them until they are clear as possible then a therapeutic process which Hillman calls "soul making" takes place. Hillman equates the psyche with the soul and seeks to set out a psychology based without shame in art and culture. The goal is to draw soul into the world via the creative acts of the individual, not to exclude it in the name of social order. The potential for soulmaking is revealed by psychic images to which a person is drawn and apprehends in a meaningful way. Indeed, the act of being drawn to and looking deeper at the images presented creates meaning – that is, soul. Further to Hillman's project is a sense of the dream as the basic model of the psyche. This is set out more fully in The Dream and the Underworld (1979). In this text Hillman suggests that dreams show us as we are; diverse, taking very different roles, experiencing fragments of meaning that are always on the tip of consciousness. They also place us inside images, rather than placing images inside us. This move turns traditional epistemology on its head. The source of knowing is not Descartes' "I" but, rather, there is a world full of images that this 'I' inhabits. Hillman further suggests a new understanding of psychopathology. He stresses the importance of psychopathology to the human experience and replaces a medical understanding with a poetic one. In this idea, sickness is a vital part of the way the soul of a person, that illusive and subjective phenomenon, becomes known.

Dream analysis[edit]

Main article: Dream analysis

Because archetypal psychology is concerned with fantasy, myth, and image, dreams are considered to be significant in relation to soul and soul-making. Hillman does not believe that dreams are simply random residue or flotsam from waking life (as advanced by physiologists), but neither does he believe that dreams are compensatory for the struggles of waking life, or are invested with “secret” meanings of how one should live, as did Jung. Rather, “dreams tell us where we are, not what to do” (1979). Therefore, Hillman is against the traditional interpretive methods of dream analysis. Hillman’s approach is phenomenological rather than analytic (which breaks the dream down into its constituent parts) and interpretive/hermeneutic (which may make a dream image “something other” than what it appears to be in the dream). His famous dictum with regard to dream content and process is “Stick with the image.”

For example, Hillman (1983a) discusses a patient's dream about a huge black snake. The dream work would include "keeping the snake" and describing it rather than making it something other than a snake. Hillman notes:

the moment you've defined the snake, interpreted it, you've lost the snake, you've stopped it and the person leaves the hour with a concept about my repressed sexuality or my cold black passions ... and you've lost the snake. The task of analysis is to keep the snake there, the black snake...see, the black snake's no longer necessary the moment it's been interpreted, and you don't need your dreams any more because they've been interpreted.[10]

One would inquire more about the snake as it is presented in the dream by the psyche so to draw it forth from its lair in the unconscious. The snake is huge and black, but what else? Is it molting or shedding its skin? Is it sunning itself on a rock? Is it digesting its prey? This descriptive strategy keeps the image alive, in Hillman's opinion, and offers the possibility for understanding the psyche.

The Soul's Code[edit]

Hillman's 1997 book, The Soul's Code: In Search of Character and Calling, outlines what he calls the "acorn theory" of the soul. This theory states that all people already hold the potential for the unique possibilities inside themselves, much as an acorn holds the pattern for an oak tree. The book describes how a unique, individual energy of the soul is contained within each human being, displayed throughout their lifetime and shown in their calling and life's work when it is fully actualized.

Hillman argues against the "nature and nurture" explanations of individual growth, suggesting a third kind of energy, the individual soul which is responsible for much of individual character, aspiration and achievement. He also argues against other environmental and external factors as being the sole determinants of individual growth, including the parental fallacy, dominant in psychoanalysis, whereby our parents are seen as crucial in determining who we are by supplying us with genetic material, conditioning, and behavioral patterns.[11] While acknowledging the importance of external factors in the blossoming of the seed, he argues against attributing all of human individuality, character and achievement to these factors. The book suggests reconnection with the third, superior factor, in discovering our individual nature and in determining who we are and our life's calling.[12]

Hillman suggests a reappraisal for each individual of their own childhood and present life to try to find their particular calling, the seed of their own acorn. He has written that he is to help precipitate a re-souling of the world in the space between rationality and psychology. He complements the notion of growing up, with the notion of growing down, or 'rooting in the earth' and becoming grounded, in order for the individual to further grow. Hillman incorporates logic and rational thought, as well as reference to case histories of well known people in society, whose daimons are considered to be clearly displayed and actualized, in the discussion of the daimon. His arguments are also considered to be in line with the puer aeternus or eternal youth whose brief burning existence could be seen in the work of romantic poets like Keats and Byron and in recently deceased young rock stars like Jeff Buckley or Kurt Cobain. Hillman also rejects causality as a defining framework and suggests in its place a shifting form of fate whereby events are not inevitable but bound to be expressed in some way dependent on the character of the soul of the individual. He also talked about the bad seed using Hitler, Charles Manson and other serial killers as examples.

Criticism[edit]

From a classical Jungian perspective, Hillman's Archetypal Psychology is a contrarian school of thought, since he has discarded the essentials of Jungian psychology. The term “archetypal” gives the impression that his school is based on Jung's understanding of the archetype. Yet, Walter Odajnyk argues that Hillman should have called his school “imaginal” psychology, since it is really based on Hillman's understanding of the imagination.[13] Hillman has also rejected individuation, central to Jungian psychology. Wolfgang Giegerich argues that Hillman's work exists in a “bubble of irreality” outside time. It's a form of “static Platonism” impervious to developmental change.[14] In Hillman's psychology, the “immunisation of the imaginal from the historical process has become inherent in its very form.”[15]

Hillman considers his work as an expression of the “puer aeternus”, the eternal youth of fairy tale who lives in an eternal dream-state, resistant to growing up. Yet, David Tacey maintains that denial of the maturational impulse will only lead to it happening anyway but in a negative form. He holds that Hillman's model was “unmade” by the missing developmental element of his thought: “By throwing out the heroic pattern of consciousness, and the idea of individuation, Hillman no longer appealed to most psychologists or therapists. By transgressing professional ethics, he no longer appealed to training institutes.”[16]

Marie-Louise von Franz regards identification with the puer aeternus as a neurosis belonging to the narcissistic spectrum.[17] Against this, Hillman has argued that the puer is not under the sway of a mother complex but that it is best seen in relation to the senex or father archetype. However, Tacey says that the puer cannot be dissociated from the mother by intellectual reconfiguration. “If these figures are archetypally bound, why would intellectual trickery separate them?” The wrenching of the puer from the mother to the father is “a display of intellectual deceit, for a self-serving purpose.”[18]

Bibliography[edit]

See also[edit]

References[edit]

  1. ^ Jump up to:a b c d e f "James Hillman, Therapist in Men’s Movement, Dies at 85" New York Times October 27, 2011
  2. ^ Emily Yoffe, "How the Soul is Sold, The New York Times, 23 April 1995.
  3. ^ http://www.independent.ie/obituaries/james-hillman-2927117.html James Hillman - Obituary - Irish Independent - 2011
  4. ^ Russell, Dick (2013). The Life and Ideas of James Hillman: Volume I: The Making of a Psychologist. Skyhorse Publications.
  5. ^ Jump up to:a b Hillman, J. 'Who Was Zwingli?', SPRING Journal 56, p.5 (1994) Spring Publications
  6. ^ Hillman, James; Moore, Thomas (1989). A Blue Fire. New York, New York: HarperCollins. p. 16. ISBN 0-06-092101-3.
  7. ^ Robbins, Brent Dean. "James Hillman". mythosandlogos.com. Retrieved 2018-01-23.
  8. ^ Marlan, S. (ed.) (2008) Archetypal Psychologies: Reflections in honor of James Hillman. New Orleans: Spring Journal Books.
  9. ^ "Psyche or soul Hillman says he has been critical of the 20th centurys". www.coursehero.com. Retrieved 2018-01-23.
  10. ^ (p. 54)
  11. ^ Hillman, James (1996). The Soul's code: in Search of character and calling. United States of America: Warner books. pp. 128–154. ISBN 0-446-67371-4.
  12. ^ Hillman, James (1996). The Soul's code: in Search of character and calling. United States of America: Warner Books. pp. 63–91. ISBN 0-446-67371-4.
  13. ^ Odajnyk, V.W. (1984). “The Psychologist as artist: the imaginal world of James Hillman”. Quadrant: A Jungian Quarterly, vol. 17, no. 1, pp. 39–48.
  14. ^ Giegerich, W. (1993). “Hillmania! A Festival of Archetypal Psychology”. The Round Table Review, vol. 1, no. 1, pp. 10-11.
  15. ^ Giegerich, W. (2008). “The Unassimilable Remnant—What Is at Stake?: A Dispute with Stanton Marlan” in Archetypal Psychologies, ed. by S. Marlan. New Orleans: Spring Journal Books, p. 197.
  16. ^ Tacey, D. (2014). “James Hillman: The Unmaking of a Psychologist. Part One: His Legacy'. Journal of Analytical Psychology. Volume 59, Issue 4, pp. 467–485.
  17. ^ Franz, M.-L. von (2000). The Problem of the Puer Aeternus. Inner City Books, pp. 65, 148, 231.
  18. ^ Tacey, D. (2014). “James Hillman: The Unmaking of a Psychologist. Part Two: The Problem of the Puer”. Journal of Analytical Psychology, vol. 59, no. 4, pp. 486–502.

External links[edit]


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Practicing Mindfulness: An Introduction to Meditation: Mark W. Muesse, The Great Courses

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Practicing Mindfulness: An Introduction to Meditation Audible Audiobook – Original recording
Mark W. Muesse (Narrator, Author), The Great Courses (Author, Publisher)
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Meditation - the technique of mental focusing for enhanced awareness and self-mastery - offers deep and lasting benefits for mental functioning and emotional health, as well as for physical health and well-being.

This practice is closely related to "mindfulness," which Professor Muesse defines as "a deliberate way of paying attention to what is occurring within oneself as it is happening. It is the process of attentively observing your experience as it unfolds, without judgment or evaluation."

"Meditation," he adds, "refers to certain exercises that can be used to enlarge and refine mindfulness." Meditation cultivates mindfulness by training you to develop deep attention to the present moment, allowing the mind to become settled and centered. These 24 detailed lectures teach you the principles and techniques of sitting meditation, the related practice of walking meditation, and the highly beneficial use of meditative awareness in many important activities, including eating and driving. You will also learn how to use the skills of meditation in working with thoughts and emotional states, in deepening sensory awareness of the body, and in becoming deeply attentive to the operation of your mind.

You'll come away with a solid basis for your own meditation practice and for bringing meditation's remarkable and empowering benefits to every aspect of your life.
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©2011 The Teaching Company, LLC (P)2011 The Great Courses


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12 hours and 29 minutes
Author

Mark W. Muesse, see all
Narrator

Mark W. Muesse
Audible release date

July 8, 2013
===
Top reviews from the United States
Amazon Customer
5.0 out of 5 stars Easy 2 Understand. A Guide with Substance. Proven Practice Exercises.
Reviewed in the United States on July 8, 2023
Verified Purchase
"This course is predicated on the conviction that it is not necessary to live at the mercy of an untamed mind". This statement is actually from the Author Himself and what I found in his own words have proven to be true which can bring an interesting concept to research. It is a easy-to- understand reader, with substance and with proven exercises that he gives you to practice. Also, Amazon Prime members receive the Video series companion to the book under Amazon's Signature Series, so you can meet the author and he will take you through his entire book with exercises like a classroom setting. You will not be disappointed. I promise.
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Candace Drimmer
4.0 out of 5 stars Very good intro to this most useful course
Reviewed in the United States on September 20, 2016
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Very good intro to, if you haven't done or thought what IS this mindfulness stuff.
Full of details that most mindfulness classes, often running 10 weeks, don't delve into. More depth in other words.
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Harry B. Laufman
5.0 out of 5 stars Excellent supplement but needs an index
Reviewed in the United States on February 6, 2017
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The book is a very useful companion to the DVD series. I find a book so much easier to use as a reference. This book, however, only goes half way. There is no real index beyond lecture titles. The bibliography looks very complete. There is a short glossary, but again, without any page references.
7 people found this helpful
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Tallone
5.0 out of 5 stars Understanding meditation’s theoretical underpinnings make for more sustainable practice
Reviewed in the United States on October 18, 2018
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A guide to a calm and peaceful existence - it set me on a path to a more compassionate and accepting mindset. I prefer the lecture format to the more conversational style of “the power of now”
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tony
5.0 out of 5 stars Quite helpful.
Reviewed in the United States on February 11, 2013
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I love "The Great Courses" series (particularly the one on Buddhism). My only problem with this one so far is I had a hard time getting over the instructors accent. It sounded a little hokey to me at first, but I am only a third of the way through it and am getting used to his voice. The teachings are great, though. FIVE STARS!
10 people found this helpful
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Tom Falcon
4.0 out of 5 stars so far so good.
Reviewed in the United States on August 2, 2014
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Only on my third lesson out of about 50, but like what I am learning and hope it gets me to where I want.
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Brian Coleman
4.0 out of 5 stars not disapointed
Reviewed in the United States on July 22, 2014
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it is something I anticipated and have not been disillusioned = the approach to the subject is well treated and lucid
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Paul Mann
5.0 out of 5 stars Great course
Reviewed in the United States on April 9, 2017
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I'm currently on disc 2 and really like it. The teacher is pleasant and articulate. The subject matter is organized well and interesting.
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===
Practicing Mindfulness: An Introduction to Meditation
Season 1
2020



In recent decades, science has confirmed that meditation, when correctly practiced, offers lasting benefits for your physical, mental, and emotional health. Gain a clear understanding of the essence of meditation - and how best to practice it - in 24 lessons filled with guided exercises, principles and techniques, and more.
Starring
Mark W. Muesse
Genres
Documentary
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English [CC]
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English

Season 1 included with your The Great Courses Signature Collection subscription

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1. Mindlessness - The Default Setting 

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June 1, 2020
33min

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Do you control your mind, or does your mind control you? Investigate how the mind operates and the condition of "mindlessness" - the pervasive swirl of thoughts and judgments that separate you from the world around you. Consider the possibility of cultivating the mind in ways conducive to deep well-being for yourself and others.



2. Mindfulness - The Power of Awareness 
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June 1, 2020
33min

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Explore the notion of "mindfulness" - nonjudgmental attention to experience - as it occurs in everyday life and as a deliberate practice. Note the many benefits of mindfulness practice, from the freedom to choose how you respond to life, to releasing detrimental emotions and patterns of thinking, to its effects on your physical health.



3. Expectations - Relinquishing Preconceptions 
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June 1, 2020
33min

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Here you are introduced to the practice of meditation as a tool for developing mindfulness. Here, distinguish the true nature of mindfulness meditation from common preconceptions about it, revealing its capacity to instill a deeper connection to reality, as well as cultivating a wisdom based in empathy and compassion.



4. Preparation - Taking Moral Inventory 
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June 1, 2020
33min

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In approaching meditation, consider the interconnections of ethical behavior with the development of mindfulness and the shaping of personal character. Drawing from the Buddha's teachings, explore five precepts of behavior that are conducive to the greatest benefits of meditation practice, based in the fundamental principle of not harming others or yourself.



5. Position - Where to Be for Meditation 
Download Episode 5

June 1, 2020
30min

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Now learn about the most beneficial physical conditions for your meditation. First, consider the time of day and the physical setting that will best serve your practice. Then, study the most effective sitting postures on the floor, cushions, or chair and the optimum alignment of the body for mindfulness meditation.



6. Breathing - Finding a Focus for Attention 
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June 1, 2020
33min

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Mindfulness meditation is based in the use of an anchor or focus of attention, allowing the mind to calm itself. Using your breathing as the focus, learn in detail about the fundamental elements of sitting meditation, focusing attention on the breath and returning to it when the mind strays, without judgment.



7. Problems - Stepping-Stones to Mindfulness 
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June 1, 2020
34min

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Here, explore difficulties often encountered in meditation and ways of working with them that are also useful in the larger context of living. Consider physical discomfort and the specific use of mindfulness itself in working through it. Look also at ways to strengthen concentration and to counter frustration and discouragement.



8. Body - Attending to Our Physical Natures 
Download Episode 8

June 1, 2020
24min

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Building on your work with mindfulness practice, learn another technique that augments and supports meditation. The "body scan" directs focused attention to different areas of the body, promoting deeper sensory awareness, relaxation, and concentration. With Professor Muesse's guidance, experience a 20-minute body scan meditation, a fundamental practice of self-compassion.



9. Mind - Working with Thoughts 
Download Episode 9

June 1, 2020
32min

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The mindfulness tradition has much to say on the nature of thoughts and their power to shape personality and character. Here, learn specific ways to identify detrimental thoughts and a variety of methods to work with them, demonstrating that you can influence the conditioned mind through conscious and deliberate response to your own thoughts.



10. Walking - Mindfulness While Moving 
Download Episode 10

June 1, 2020
29min

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Walking meditation, another core element of the mindfulness tradition, allows you to practice mindfulness wherever and whenever you go. Learn walking meditation in detail, including beneficial conditions for practice, the method of mindful walking, where to focus your attention, and advanced variations on the practice.



11. Consuming - Watching What You Eat 
Download Episode 11

June 1, 2020
34min

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When approached with mindfulness, eating offers heightened awareness and undiscovered depth of experience. Go on a rich exploration of mindful eating, beginning with an eating "meditation," using all five senses. Then contemplate mindful eating in daily life and detailed suggestions for sharing a fully mindful meal with others.



12. Driving - Staying Awake at the Wheel 
Download Episode 12

June 1, 2020
30min

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As a familiar and potentially hazardous activity, driving provides a perfect "laboratory" for practicing mindfulness. Assess your own approach to driving and bring the principles of meditation to bear on the road; in particular, giving focused attention to the present moment, to your sensory experience and emotions.



13. Insight - Clearing the Mind 
Download Episode 13

June 1, 2020
32min

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Practicing mindfulness over time prepares the mind for "insight," which in this tradition means seeing clearly into the fundamental nature of reality. Begin an inquiry into what Buddhism calls the three "marks" of existence with the notion of impermanence - the eternal arising and passing away of all phenomena.



14. Wisdom - Seeing the World as It Is 
Download Episode 14

June 1, 2020
34min

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Now investigate dukkha, the insatiable quality of human experience - seen in our endless pursuit of the symbols of well-being and achievement and avoidance of unwanted experience. Finally, contemplate not-self - penetrating the illusion of the "I" as an entity separate from the rest of reality, which must be bolstered, protected, and satisfied.



15. Compassion - Expressing Fundamental Kindness 
Download Episode 15

June 1, 2020
30min

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With relation to mindfulness practice, explore compassion - the desire to alleviate suffering - as an essential component of our nature as human beings. See how compassion allows us to look at suffering without aversion or attachment, and learn specific practices for developing empathy and deeply recognizing the inner experience of others.



16. Imperfection - Embracing Our Flaws 
Download Episode 16

June 1, 2020
32min

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Finding compassion for ourselves is greatly challenging for many of us. Consider the complex of beliefs, attitudes, and conditioning that underlie this; in particular, the thorny phenomenon of perfectionism. Learn how to embrace and accept both imperfection and perfectionism itself as an opening to freedom and deeper humanity.



17. Wishing - May All Beings Be Well and Happy 
Download Episode 17

June 1, 2020
28min

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The mindfulness tradition offers an additional practice that is highly effective in revealing and cultivating compassion. With Professor Muesse's guidance, experience metta meditation, a focused contemplation wishing well-being and peace for others. See how this practice works to relinquish alienation and hostility and to deepen solidarity with all humanity.



18. Generosity - The Joy of Giving 
Download Episode 18

June 1, 2020
29min

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Here, study the mindfulness tradition's insights concerning attachment to "things," our culture's dominant emphasis on possessions, and the psychological roots of greed. Learn about the Buddhist tradition of dana (sharing with others) and specific practices that reveal the life-giving effects of generosity on the giver and receiver.



19. Speech - Training the Tongue 
Download Episode 19

June 1, 2020
29min

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Mindfulness practice brings focus to the critical link between speech and behavior. Consider the ways in which both inner experience and outward action are influenced by our use of language. Reflecting on four Buddhist principles of skillful communication, explore mindful attention to speaking and the use of language in genuinely beneficial ways.



20. Anger - Cooling the Fires of Irritation 
Download Episode 20

June 1, 2020
30min

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Discuss the challenges of dealing with anger and ways to disarm it using the skills you've studied. Reflect on our cultural predisposition to either suppress anger or to express it thoughtlessly, and a third way offered by mindfulness, of nonjudgmental observation, acceptance, and the mental spaciousness to choose your response.



21. Pain - Embracing Physical Discomfort 
Download Episode 21

June 1, 2020
35min

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The skills of mindfulness offer powerful means to work with physical discomfort of all kinds. Consider the crucial distinction between pain and suffering as it directly affects our perceptions. Then experience two meditations for alleviating physical suffering - first, focusing on observing the exact sensation itself, then, on your response to the sensation.



22. Grief - Learning to Accept Loss 
Download Episode 22

June 1, 2020
32min

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In reflecting on the universality of loss, take a deeper look at the notion of impermanence and how refusal to embrace life's transience affects our experience of living. Learn how mindfulness approaches grief through centering focus in the present moment and fully experiencing what grief brings to us without fear or aversion.



23. Finitude - Living in the Face of Death 
Download Episode 23

June 1, 2020
31min

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The mindfulness tradition considers reflecting on death to be both liberating and essential to living a full and satisfying life. Contemplate the ways in which our culture conditions us to avoid and deny death, and learn four meditations that deepen both the awareness of life's transience and our ability to live freely.



24. Life - Putting It All in Perspective 
Download Episode 24

June 1, 2020
32min

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===
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** True Wellness for Your Gut: Combine the Best of Western and Eastern Medicine for Optimal Digestive and Metabolic Health eBook : Kurosu, Catherine, Kuhn, Aihan: Amazon.com.au: Kindle Store

True Wellness for Your Gut: Combine the Best of Western and Eastern Medicine for Optimal Digestive and Metabolic Health eBook : Kurosu, Catherine, Kuhn, Aihan: Amazon.com.au: Kindle Store

https://www.scribd.com/read/473752555/True-Wellness-for-Your-Gut-Combine-the-Best-of-Western-and-Eastern-Medicine-for-Optimal-Digestive-and-Metabolic-Health

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True Wellness for Your Gut: Combine the Best of Western and Eastern Medicine for Optimal Digestive and Metabolic Health Kindle Edition
by Catherine Kurosu (Author), Aihan Kuhn (Author) Format: Kindle Edition


4.6 out of 5 stars 13 ratings

Part of: True Wellness (4 books)

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Combines the best that Eastern and Western medicine can offer in the understanding, treatment, and prevention of digestive conditions, diabetes, and obesity. All the while, boosting your immune system!

True Wellness for Your Gut combines the best that Eastern and Western medicine have to offer in the understanding, treatment, and prevention of gastrointestinal disease, diabetes, and obesity. By blending modern research with ancient practices, this book will help readers stay positive and keep motivated along their journey toward better health and overall well-being.

The authors have helped thousands of people through the use of surgery, pharmaceuticals, acupuncture, herbs, qigong, tai chi, meditation, and life-style counseling. They explain how Western medicine has substantiated a long-held understanding of the gut held by Eastern medicine – that digestive health significantly impacts and is impacted by sleep, emotions, movement, food, and social support.

The authors discuss how sleep, exercise, nutritious food, stress management, acupuncture, and qigong favorably impact the gastrointestinal system. These modalities restore balance in the nerves, hormones, and neurotransmitters that improve digestion and metabolism. A special section is devoted to discussing the human gut microbiome, the bacteria we harbor in our intestines, and how the microbiome is essential to our health.Drs. Kuhn and Kurosu strongly recommend a collaborative approach, encouraging readers to engage with their Western healthcare providers so that serious conditions can be addressed safely.
The authors share ideas about how the reader can create a multidisciplinary care team, involving practitioners of both Eastern and Western healing systems.
The science behind meditation, acupuncture, and qigong are explained.
Understand how the microbiome is essential to good health.
Readers are offered recommendations of proven Eastern and Western therapeutic interventions that will calm the mind, decrease stress, improve sleep and nutrition, strengthen digestion, and normalize metabolism.
True Wellness for Your Gut includes a step-by-step guide and qigong exercises designed to promote overall gastrointestinal health.

The authors recognize that digestive disease is complex and requires a multifaceted approach for successful treatment. By blending the ancient wisdom of Eastern Medicine with cutting-edge Western discoveries, True Wellness for Your Gut will help readers stay positive and achieve optimal health, whether through prevention or treatment of digestives conditions, diabetes, and obesity.
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Part of series

True Wellness
Print length

240 pages





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"Hippocrates famously stated, "All disease begins in the gut." And, as it relates to the number one causes of death on our planet, chronic degenerative conditions like diabetes, Alzheimer's disease, obesity and coronary artery disease, what goes on in the gut has wide reaching and even existential implications. As such, we welcome True Wellness for Your Gut as it provides profoundly insightful and actionable information that may well serve to be transformative in charting the reader's health destiny."

--David Perlmutter, MD, author, New York Times bestseller, Grain Brain and Brain Wash

I recently had the pleasure of reading True Wellness for Your Gut and I must say I thoroughly enjoyed it. As a board-certified gastroenterologist, I found the chapters involving the anatomy and physiology of the digestive system to be very detailed and well-researched, yet concise, logically presented, and easy to understand. Not only was it an excellent review of some of the basics for me, it also allowed me to expand my knowledge in the field of gastroenterology. I found of particular value The Human Microbiome and Balancing the Gut-Brain-Microbiome Axis sections of chapter 3, which examine some of the most up-to-date principles of the human gut microbiota. As our knowledge of this exciting and rapidly evolving field grows, I believe it will fundamentally change how doctors and their patients approach digestive health. Furthermore, as a physician trained almost exclusively in the principles of Western medicine, I learned a great deal about how Eastern and Western medicine can complement one another. In short, without reservation I would recommend this book to anyone with a desire to improve not only their digestive well-being, but their overall health as well."

--James D. Panetta, DO, Board Certified Gastroenterologist

"At no other time in our history has taking responsibility for our health and wellness been more imperative. Science has now shown that diet, lifestyle and stress play an integral part in the support of our immune systems and therefore our health. Myriad health issues begin with poor dietary and lifestyle habits that lead to dysfunction of the digestive system and dysregulation of our immune function. The old adage...you are what you eat rings true. True Wellness for Your Gut combines the most current discoveries of Western medicine with the ancient healing wisdom and practices of Eastern medicine to address digestive related disease. It provides an easy to follow guide to proper nutrition, stress management and overall health and wellness. "

--Alice Newton, National Board-Certified Licensed Acupuncture Physician



"An informative guide to digestive health that draws on concepts from modern and traditional medicine from around the world.

Following up on their previous book, True Wellness: How To Combine the Best of Western and Eastern Medicine for Optimal Health (2019), medical doctors Kurosu and Kuhn aim to bridge the gap between ancient and modern health principles in this self-help guide, which offers helpful approaches to readers struggling with digestive issues or with maintaining a healthy weight. It starts with a general overview of the philosophies behind Western and Eastern medicine (Kuhn received medical training in China and Korusu, in North America) and then walks readers through an in-depth analysis of the human digestive system, including common digestive and metabolic illnesses such as peptic ulcers, irritable bowel syndrome, and celiac disease. After that, the chapters shift to healing methods and strategies that readers may implement on their own, such as dietary restrictions or the use of Chinese herbal supplements. The authors make it clear that they wrote the book to give sufferers clarity about the origins of their problems, but they also encourage them to reflect upon their lifestyles--and, specifically, whether they're pushing themselves too hard at work and at home, as stress can be a worsening factor. There are helpful, uncredited illustrations throughout; a chapter on qi gong practices for gut healing offers several detailed images to help readers understand its physical movements. The authors' writing style is warm and inviting, and they effectively get their points across without relying on complex jargon or a preachy tone. What's most striking about the book, however, is how it demonstrates the benefits of holistic medicine when combined with lifestyle changes and how it explains how a single aspect of digestive well-being can affect other areas of one's health.

A valuable and wide-ranging wellness resource.

--Kirkus Reviews






About the Author


Catherine Kurosu, MD, LAc, graduated from the University of Toronto School of Medicine in 1990 and a specialist in obstetrics and gynecology in 1995.

In 2006, she became a diplomate of the American Board of Integrative Holistic Medicine. 2009, she was certified as a medical acupuncturist through the David Geffen School of Medicine at UCLA and the Helms Medical Institute. Dr. Kurosu is a diplomate of the American Board of Medical Acupuncture. She has a master of science in Oriental medicine, from the Institute of Clinical Acupuncture and Oriental Medicine in Honolulu. 2015, she became a licensed acupuncturist. 2018 she became a diplomate in Oriental medicine through the National Certification Commission for Acupuncture and Oriental Medicine.

Dr. Kurosu lives on O'ahu with her husband, and daughter, where she practices integrative medicine, blending Western and Eastern approaches to patient care.



Aihan Kuhn, CMD, OBT, graduated from Hunan Medical University in China in 1982.

Since 1992 has focused on holistic healing. In her practice, she has accumulated much success with holistic medicine patient care and education work. Her patients benefit from self-improvement with physical, emotional, and spiritual well-being, as well as special exercises to enable them to participate in their own healing. She incorporates tai chi and qigong into healing methodologies, changing the lives of those who have struggled for many years with little relief from conventional medicine. Dr. Kuhn offers wellness programs, natural healing workshops, and professional training programs. These highly rated programs have produced many quality teachers and therapists. She is president of the Tai Chi and Qi Gong Healing Institute a nonprofit that promotes natural healing and prevention.

Dr. Aihan Kuhn lives with her husband in Sarasota, Florida.


Publisher ‏ : ‎ YMAA Publication Center; 1st edition (1 October 2020)
Print length ‏ : ‎ 240 pages
Page numbers source ISBN ‏ : ‎ 1594397457Customer Reviews:
4.6 out of 5 stars 13 ratings



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5.0 out of 5 stars Easy to understand and truly helpful.Reviewed in the United States 🇺🇸 on 21 February 2021
Verified Purchase

I really got a lot out of reading this book. At first, I just read the chapters that I thought "applied" to my particular issues. And that way was still enlightening for me. But the information and the way it is presented was so interesting, that I went back and read the chapters that didn't necessarily apply to me. I felt the tools to take care of yourself, such as the True Wellness checklist and the Qi Gong exercises were very helpful and easy to incorporate into my lifestyle. Simple changes can make a difference. I was so impressed with this book, that I purchased 3 more for friends who have had more digestive issues than I have.

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===
Table of Contents  
Foreword by Michael M. Zanoni, Ph.D., L.Ac. 
Preface 
 
CHAPTER 1 
The Gut—An East-West Perspective 
 
CHAPTER 2 
The Gastrointestinal System and Glucose Metabolism in Health and Disease 
 
CHAPTER 3 
The True Wellness Approach to Gastrointestinal Problems 
 
CHAPTER 4 
The True Wellness Approach to Diabetes 
 
CHAPTER 5 
The True Wellness Approach to Obesity 
 
CHAPTER 6 
Qigong to Heal the Gut 
 
CHAPTER 7 
General Principles of Self-Healing 
 
Conclusion 

====
Acknowledgements 
Appendix – Glycemic Index and Glycemic Load 
Recommended Reading and Resources 
Glossary 
Index 
About the Authors 
 
Books in the True Wellness series 
True Wellness 
True Wellness: The Mind 
True Wellness for Your Heart 
True Wellness for Your Gut 
 
Also by Aihan Kuhn 
Natural Healing with Qigong 
Simple Chinese Medicine

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Effects of tai chi and Qigong on cognition in neurological disorders: A systematic review and meta-analysis - ScienceDirect

Effects of tai chi and Qigong on cognition in neurological disorders: A systematic review and meta-analysis - ScienceDirect



Featured ArticleEffects of tai chi and Qigong on cognition in neurological disorders: A systematic review and meta-analysis
Author links open overlay panelYuxin Wang MD a 1, Qi Zhang MD b 1, Fei Li MD c, Qi Li MD a, Yi Jin MD dShow more
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Abstract

Objectives

To explore whether tai chi and Qigong can improve cognitive function in patients with neurological disorders.

Methods

The PubMed, Embase, Cochrane Central Register of Controlled Trials, SinoMed Database, Chinese National Knowledge Infrastructure (CNKI), Wanfang, and China Science and Technology Journal Database (VIP) databases were searched from inception to December 24, 2021. The methodological quality of the included studies was evaluated according to the Cochrane Handbook for Systematic Reviews of Interventions criteria.

Results

This study included 2,754 participants from 40 randomized controlled trials (RCT)s with low to high methodological quality. Analysis of active and non-active comparisons showed significant effects for tai chi/Qigong (P<0.05) on global cognitive function, executive function, memory, visuospatial ability, and cognitive processing speed.

Conclusions

Tai chi and Qigong were effective interventions to improve cognition in patients with Parkinson's disease, stroke, mild cognitive impairment, dementia, and traumatic brain injury; however, no RCTs were performed for other neurological disorders.


Introduction

Neurological disorders affect the brain, behaviors, and cognition; these conditions usually influence the ability to move, learn, and speak, and also present psychological symptoms,1,2 mainly related to deficits in neuromuscular and neurocognitive functions. These deficits lead to complicated problems such as decreased moving capacity, reduced quality of life, restricted ability to learn, memory problems, speech problems, cognitive impairment, and negative emotions, which pose severe challenges to individuals and public health.3 Among the symptoms and progression of various neurological disorders, cognitive impairment is an important symptom, based on its prevalence and incidence.4, 5, 6, 7, 8, 9 These deficits can cause functional decline and limited daily activities.10,11 Moreover, comorbid cognitive impairment and other neurological disorders (e.g., stroke, Parkinson's disease [PD]) are common phenomena that limit patient prognosis and reduce their quality of life, cause depression and anxiety, and even lead to stroke recurrence.9,12,13 Therefore, effective interventions for cognitive impairments are critical. Due to the adverse effects of pharmacological treatment and the lack of expert consensus regarding medication for cognitive impairment,14 an increasing number of non-pharmacological interventions are used to protect against cognitive deficits.

Traditional Chinese exercise (TCE) is an ancient, special, and low-intensity aerobic exercise with the common functions of working out and medical treatment.15 The most popular forms of TCEs are tai chi and Qigong.16 Tai chi focuses on mind-body practice, including slow movements combining hardness and softness, strength training, reaction training, deep breathing, and mediation, whereas Qigong is an exercise based on the theories of traditional Chinese medicine (TCM), including static and dynamic training performance, which focuses on coordinating physical training, breathing exercises and mental states.17,18 Qigong also involves diverse styles such as Baduanjin and Wuqinxi. Tai chi originated from martial arts, whereas Qigong was a health movement. Thus, Qigong more strongly emphasizes internal energy flow compared to tai chi.16 However, tai chi and Qigong share features due to their common roots and are regarded as similar interventions popular for the enhancement of physical and psychological health of older people.19, 20, 21 These exercises are also associated with functional connectivity and nerve growth factor in cognitive improvement.22,23 Tai chi and Qigong are currently used to improve cognitive function in patients with neurological disorders, which may be beneficial in improving the autonomy and quality of life of these patients.

Although some systematic reviews and meta-analyses have indicated the beneficial roles of tai chi and Qigong in patients with stroke, mild cognitive impairment (MCI), PD, and other neurological disorders,19,24,25 whether these exercises are more beneficial than other exercise interventions in improving cognitive function in patients with neurological disorders is unclear. Because few reviews have quantified the effects of tai chi or Qigong on cognition in the population, there is a lack of solid evidence of the benefits of these exercises in improving cognitive performance. A meta-analysis by Song et al. focused on the effects of tai chi or Qigong on depression and quality of life in PD, which reported controversial effects of these interventions on cognition in older adults with PD.19 A review suggested that tai chi had beneficial effects on non-motor symptoms but did not quantify its effects on cognition in stroke.26 A review by Zou et al. reported that mind-body exercises could enhance cognitive abilities but it did not stratify the results based on the type of interventions.27 Cognitive impairment is common among neurological disorders. Therefore, various trials must be synthesized to evaluate the effects of tai chi and Qigong on cognition in individuals with neurological disorders. To our knowledge, no systematic reviews or meta-analyses have evaluated the efficacy of tai chi and Qigong for neurological disorders such as traumatic brain injury (TBI), dementia, or stroke. Therefore, this systematic review and meta-analysis aimed to quantify the effects of tai chi and Qigong on cognitive function in individuals with neurological disorders.

The aims of this review were to identify 1) the effects of tai chi or Qigong on cognitive function in adults with neurological disorders and 2) to provide a reference for cognitive function in patients with comorbid neurological disorders.


Section snippets
Search strategy

According to the Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA) statement, we searched for randomized controlled trials (RCTs) from inception to December 24, 2021, in the PubMed, Embase, Cochrane Central Register of Controlled Trials (CENTRAL), SinoMed Database, China National Knowledge Infrastructure (CNKI), Wanfang and China Science and Technology Journal Database (VIP) databases.28 A combination of Medical Subject Headings (MeSH) and text terms (in
Study selection

Fig. 1 shows the process of literature search and study selection. A total of 6,261 records were searched from seven databases and four records from other sources. Three trials were retrieved by screening the reference lists of the included studies and related articles. After removing 1,050 duplicates, 5,126 articles were excluded after screening the titles and abstracts. Subsequently, 85 articles were retrieved, 74 full-text articles were evaluated, and 40 studies were included.
Study characteristics

Table 1 shows
Discussion

To our knowledge, this innovative systematic review of 40 RCTs is the first to evaluate the effects of tai chi or Qigong on cognition in patients with neurological disorders. Our results indicated that tai chi and Qigong can improve global cognitive function in patients with neurological disorders (MCI, dementia, stroke, TBI, and PD). The results also showed the positive effects of tai chi or Qigong on specific cognitive domains, such as executive function, memory, visuospatial ability, and
Conclusion

Tai chi and Qigong can be considered promising interventions for improving global cognitive function, executive function, memory, visuospatial ability, and cognitive processing speed in patients with neurological disorders (PD, stroke, MCI, dementia, and TBI). However, a larger sample size and stronger high-quality trials are required to draw more reliable conclusions regarding the efficacy of tai chi/Qigong on cognition in people with other neurological disorders and make recommendations for
Funding

This review did not receive any specific grant from funding agencies in the public, commercial, or not-for-profit sectors.
===
Acknowledgment

None


References (86)D.P. Kennedy et al.
The social brain in psychiatric and neurological disorders

Trends Cogn Sci
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A. Moreno et al.
A systematic review of the use of virtual reality and its effects on cognition in individuals with neurocognitive disorders

Alzheimers Dement (N Y)
(2019)
J. Rodakowski et al.
Non-pharmacological interventions for adults with mild cognitive impairment and early stage dementia: An updated scoping review

Mol Aspects Med
(2015)
L. Ge et al.
Effects of traditional Chinese exercises on the rehabilitation of limb function among stroke patients: A systematic review and meta-analysis

Complement Ther Clin Pract
(2017)
X. Liu et al.
A systematic review and meta-analysis of the effects of Qigong and Tai Chi for depressive symptoms

Complement Ther Med
(2015)
F. Feng et al.
Qigong for the Prevention, Treatment, and Rehabilitation of COVID-19 Infection in Older Adults

Am J Geriatr Psychiatry
(2020)
S.H.W. Chan et al.
The beneficial effects of Qigong on elderly depression

Int Rev Neurobiol
(2019)
R. Song et al.
The impact of Tai Chi and Qigong mind-body exercises on motor and non-motor function and quality of life in Parkinson's disease: a systematic review and meta-analysis

Parkinsonism Relat Disord
(2017)
L. Zou et al.
The Beneficial Effects of Mind-Body Exercises for People With Mild Cognitive Impairment: a Systematic Review With Meta-analysis

Arch Phys Med Rehabil
(2019)
S. Moon et al.
Can Qigong improve non-motor symptoms in people with Parkinson's disease - a pilot randomized controlled trial?

ComplementTherapClinPract
(2020)View more references


Cited by (2)

Effects of Tai Chi on Lung Function, Exercise Capacity and Psychosocial Outcomes in Patients With Chronic Obstructive Pulmonary Disease: Systematic Review and Meta-analysis of Randomized Controlled Trials
2023, Biological Research for Nursing


Are tai chi and qigong effective in the treatment of TBI? A systematic review protocol
2023, Frontiers in Aging Neuroscience



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The authors contributed equally to this work and should be considered co-first authors.View full text
© 2022 Elsevier Inc. All rights reserved.
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Improve Cognitive Ability in Older Adults with Tai Chi and Qigong Practices | Contemplative Studies

Improve Cognitive Ability in Older Adults with Tai Chi and Qigong Practices | Contemplative Studies




Improve Cognitive Ability in Older Adults with Tai Chi and Qigong Practices
2 years ago psyjdc




Improve Cognitive Ability in Older Adults with Tai Chi and Qigong Practices



By John M. de Castro, Ph.D.



“Qigong exercise induced significant neurocognitive improvement in aging.” – Di Qi



The aging process involves a systematic progressive decline in every system in the body, the brain included. The elderly frequently have problems with attention, thinking, and memory abilities, known as mild cognitive impairment. An encouraging new development is that mindfulness practices such as meditation training and mindful movement practices can significantly reduce these declines in cognitive ability.



Tai Chi and Qigong have been practiced for thousands of years with benefits for health and longevity. Tai Chi and Qigong trainings are designed to enhance function and regulate the activities of the body through regulated breathing, mindful concentration, and gentle movements. Tai Chi and Qigong practice have been found to be effective for an array of physical and psychological issues. Tai Chi and Qigong have been shown to help the elderly improve attention, balance, reducing falls, arthritis, cognitive function, memory, and reduce age related deterioration of the brain. The research findings have been accumulating suggesting that a summarization of what has been learned about the effects of Tai Chi and Qigong practice on the cognitive ability of older adults is called for.



In today’s Research News article “Effects of Chinese Mind-Body Exercises on Executive Function in Middle-Aged and Older Adults: A Systematic Review and Meta-Analysis.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2021.656141/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1645362_69_Psycho_20210525_arts_A ) Ren and colleagues review, summarize, and perform a meta-analysis of the published research on the effects of Tai Chi and Qigong practice on the cognitive ability of older adults. They identified 29 published randomized controlled trials employing participants over 50 years of age.



They report that the published research found that Tai Chi and Qigong practice produced significant increases in overall executive function including improvements in short-term memory and shifting, the ability to shift from attentional focus to attentional focus. They also found that when practice occurred 5 or more times per week, the effects doubled compared to practice less than 4 times per week.



The findings suggest that Tai Chi and Qigong practices are effective in improving thinking in older adults. Since cognitive abilities tend to decline with age, the results suggests that Tai Chi and Qigong practice may protect against age related cognitive decline. This is true especially when practice occurs 5 or more times per week.



Some advantages of Tai Chi and Qigong include the facts that they are not strenuous, involve slow gentle movements, are safe, having no appreciable side effects, and are appropriate for all ages including the elderly and for individuals with illnesses that limit their activities or range of motion. It can also be practiced without professional supervision and in groups making it inexpensive to deliver and fun to engage in. This makes Tai Chi and Qigong practice excellent practices for protecting older individuals from age related cognitive decline.



So, improve cognitive ability in older adults with Tai Chi and Qigong practices.



“Tai chi appears to improve executive function—the ability to multitask, manage time, and make decisions—in people without any cognitive decline. In those with mild cognitive impairment, tai chi slowed the progression to dementia more than other types of exercise and improved their cognitive function in a comparable fashion to other types of exercise or cognitive training.” – Havard Health



CMCS – Center for Mindfulness and Contemplative Studies



This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch



Study Summary



Ren F-F, Chen F-T, Zhou W-S, Cho Y-M, Ho T-J, Hung T-M and Chang Y-K (2021) Effects of Chinese Mind-Body Exercises on Executive Function in Middle-Aged and Older Adults: A Systematic Review and Meta-Analysis. Front. Psychol. 12:656141. doi: 10.3389/fpsyg.2021.656141



Chinese mind-body exercises (CMBEs) are positively associated with executive function (EF), but their effects on EF, from synthesized evidence using systematic and meta-analytic reviews, have not been conducted. Therefore, the present systematic review with meta-analysis attempted to determine whether CMBEs affect EF and its sub-domains, as well as how exercise, sample, and study characteristics moderate the causal relationship between CMBEs and EF in middle-aged and older adults. Seven electronic databases were searched for relevant studies published from the inception of each database through June 2020 (PubMed, Web of Science, Embase, Cochrane Controlled Trials Register, Wanfang, China National Knowledge Infrastructure, and Weipu). Randomized controlled trials with at least one outcome measure of CMBEs on EF in adults of mean age ≥ 50 years with intact cognition or mild cognitive impairment (MCI) and with or without chronic diseases were included. A total of 29 studies (N = 2,934) ultimately were included in this study. The results indicated that CMBEs improved overall EF (Standardized Mean Differences = 0.28, 95% CI 0.12, 0.44), as well as its sub-domains of working memory and shifting. The beneficial effects of CMBEs on EF occurred regardless of type (Tai Chi, Qigong), frequency of group classes (≤2 time, 3-4 time, ≥5 times), session time (≤45 min, 46-60 min), total training time (≥150 to ≤300 min, >300 min), and length of the CMBEs (4-12 week, 13-26 week, and >26 week), in addition to that more frequent participation in both group classes and home practice sessions (≥5 times per week) resulted in more beneficial effects. The positive effects of CMBEs on EF were also demonstrated, regardless of participants mean age (50-65 years old, >65 years old), sex (only female, both), and cognitive statuses (normal, MCI, not mentioned), health status (with chronic disease, without chronic disease), as well as training mode (group class, group class plus home practice) and study language (English, Chinese). This review thus suggests that CMBEs can be used as an effective method with small to moderate and positive effects in enhancing EF, and that more frequent group classes and home practice sessions may increase these effects. However, certain limitations, including strictly design studies, limited ES (effect size) samples for specific variables, and possible biased publications, required paying particular attention to, for further exploring the effects of CMBEs on EF.

https://www.frontiersin.org/articles/10.3389/fpsyg.2021.656141/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1645362_69_Psycho_20210525_arts_A

Aging, Cognition, Research News, Tai Chi - Qigong
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** Tai Chi for Memory Video | Dr Paul Lam | Free Lesson and Introduction







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Studies have shown that tai chi improves memory and brain health. Dr Lam's team merged medical research and traditional Chinese medicine with tai chi to create an easy-to-learn program. It is especially useful for people with memory loss, Alzheimer's disease, or similar conditions. It is also designed to prevent these conditions 

Caring for people with memory loss is challenging for carers and family. This mind-body program engages everyone for quality time together. It will improve most aspects of health including balance, immunity and relaxation, and can be practiced and enjoyed by anyone.

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Throughout the lessons, Dr Lam will explain the tai chi principles and how to use them to improve your tai chi. At the end of the program, Dr Lam demonstrates the entire set with both front-on and back-on views.

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An Australian family physician and tai chi expert, Dr Paul Lam is a world leader in the field of Tai Chi for Health with more than 40 years of teaching experience. He has authored several Tai Chi Books and produced many best-selling, learner-friendly instructional Tai Chi DVDs. Over five million people worldwide practice Tai Chi for Health programs every day. He is now focusing on preventative medicine and has participated in many research projects on the subject of Tai Chi’s health benefits (with 24 published papers with his name as either principal investigator or co-author).

For Online Tai Chi Lessons: https://www.onlinetaichilessons.com

For DVDs, Books and other products: https://www.taichiproductions.com

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** Tai Chi In 10 Weeks: A Beginner's Guide eBook : Kuhn, Aihan

Tai Chi In 10 Weeks: A Beginner's Guide eBook : Kuhn, Aihan: Amazon.com.au: Kindle Store

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Tai Chi In 10 Weeks: A Beginner's Guide Kindle Edition
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This book is designed to guide beginning students through the fundamentals of tai chi in ten weeks. Dr. Aihan Kuhn teaches readers the twenty-four-step Yang-style form. She shares insight on warming up, healing, and avoiding injury. But tai chi is more than just a physical exercise. It is a way of life. Dr. Kuhn shows readers how this art helps us cultivate health, balance, and qi (energy).



Each day millions of people around the world practice tai chi for wellness, focus, and self-defense. This is a lifelong path. For the novice, that idea can be exciting but also daunting. With all the books, videos, and websites on tai chi, where do you begin?



Tai Chi in 10 Weeks is the answer.



Dr. Aihan Kuhn is a master instructor of tai chi and qigong. In this book she shares the lessons she’s learned in a lifetime of studying and teaching. She is warm and encouraging, making readers of all ages and backgrounds feel welcome.



This book features:

A ten-week calendar to guide you through your introduction to tai chi

Over 200 beautiful full-color photos

Warm, welcoming instruction from a master of tai chi and qigong





With this book you will:

Learn the twenty-four-step Yang-style form

Understand the fundamentals of tai chi

Discover not just the physical postures of tai chi, but also its psychological, emotional, and spiritual benefits


“Tai chi is a life journey,” Dr. Kuhn writes. "Part of my success is from my patients and students that understand that prevention requires participation. They practice tai chi and qigong on a regular basis, which is key to their healing. That brings me to the title of this book. Can you really learn tai chi in 10 weeks? You cannot become a master, of course, but you can learn the fundamentals of this art. You can build the foundation for this life-changing journey. Tai Chi in 10 Weeks is your road map."

207 pages


YMAA Publication Center
Publication date

1 July 2017


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About the Author


Aihan Kuhn, C.M.D., is a Chinese medical doctor trained in both Western and Traditional Chinese Medicine. She is a graduate of the Hunan Medical University, Changsha China. In China, Dr. Kuhn practiced OB/GYN in Chinese hospitals (1983-1988), studied Tai Chi and Chi Kung (since 1978) and returns each year to advance her training in both Traditional Chinese Medicine and martial arts.

Dr. Kuhn is the director and owner of the Chinese Medicine for Health Clinic in Holliston Massachusetts. President and founder of the non-profit Tai Chi & Qigong Healing Institute which promotes natural energy healing and research for treating incurable diseases with Qigong.

Dr. Kuhn treats patients with various methods of TCM and Qigong at her Massachusetts clinic, lectures to both healthcare professionals and the general public, and offers Qigong and Tai Chi classes at her Holliston school.

Aihan Kuhn resides with her family in Sarasota, Florida.--This text refers to the paperback edition.

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ASIN ‏ : ‎ B01MTAXBLS
Publisher ‏ : ‎ YMAA Publication Center; 1st edition (1 July 2017)

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Dr. Aihan Kuhn is a unique doctor of Natural Medicine (Holistic Medicine). She is a speaker, an award-winning author, and a master of Tai Chi and Qi Gong. Trained in both Conventional Medicine and Traditional Chinese Medicine, Dr. Kuhn has helped thousands of patients overcome various physical ailments and emotional imbalances.

Dr Kuhn incorporates Tai Chi &amp; Qi Gong into her healing methodologies, changing the lives of many who had struggled for years with no relief from conventional medicine. Along with her healing, patients also learn self-care techniques and strategies to help them continue their healing journey at home. These techniques also help with self-confidence, relationships, stress management, daily energy level, and better focus.

Dr. Kuhn provides many wellness programs, natural healing workshops, and professional training programs, such as the Tai Chi Instructor Training certification course, Qi Gong Instructor Training certification course, and Wellness Tui Na Therapy certification course. These highly rated programs have produced many quality teachers and therapists.

Dr. Kuhn is President of the Tai Chi &amp; Qi Gong Healing Institute (TaiChiHealing.org), a nonprofit organization promoting natural healing and prevention through an annual natural healing conference, World Tai Chi Day, healing Qi Gong exercises, Daoist study, and special programs.

Dr. Kuhn now lives in Sarasota, Florida. She continues her natural healing education and offers health consultations and Qi Gong therapy helping people to restore their health, inner balance, and vitality. For more information, please visit website draihankuhn.com


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Marshall Garland
5.0 out of 5 stars Excellent guide to learn Tai Chi - for students and teacher alikeReviewed in Canada 🇨🇦 on 4 June 2017
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I anticipated the arrival of Tai Chi In 10 Weeks: A Beginner's Guide since I pre-ordered the book back in March. It was worth the wait.

This is an excellent book for beginners learning Yang Style 24-form AND for those who teach it.

The book covers Taiji theory and philosophy and then gets right in to the essence of he subject. Everything is broken down into easy-to-follow, well-explained, and well-illustrated steps.

The end of the book has a great chart that lists new moves that you are learning and reviewing - a great tool to pace yourself and to see your progress.

If you're an instructor, you will pick up on some of the nuances and fine points that will help your teaching.

Definitely worth the price of the book (and more) and the time it takes to read it.
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If you are a self learner by habit and if you wish to learn authentic 24 form Yang style Taijiquan , then this is one of the best self learning instructions. Definately worth the money invested! :-)
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I have recently started Tia Chi classes, which I have found rather hard to remember the different moves. This book has been an absolute wonderful reference book for the beginner and further advanced students also.

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====
Contents 
 
Preface 
CHAPTER 1  What Is Taiji? 
The Benefits of Taiji in Four Major Parts 
 
CHAPTER 2  How Taiji and Qigong Work in Human Healing 
Health Benefits of Taiji and Qigong 
How Taiji and Qigong Prevent Brain Aging and Memory Loss 
 
CHAPTER 3  The Difference between Taiji and Qigong 
Fundamental Principles of Taiji Practice 
Taiji Mental State and Physical Postures 
Taiji Basic Movement Requirements 
Taiji Practice Requirements 
Taiji Mental Requirements 
How to Avoid Injuries in Taiji Practice 
Suggestions and Precautions for Your Practice 
Guidelines for Your Learning Journey 
 
CHAPTER 4  Taiji Practice Step by Step 
Warm-Up Exercise 
Foundation Practice 
Twenty-Four Step, Yang-Style Taijiquan Form 
 
CHAPTER 5  Ten-Week Learning Guidelines 
Self-Check List 
 
 
Taiji 10-Week Plan 
Letters from Students 
Acknowledgments 
Notes

===


===
Moral Qualities of the Taiji Student 
(Twelve Commitments) 
 
1.The taiji student will not be prejudiced, judgmental, or biased regarding anyone’s economic position, 
religion, race, or health condition. The taiji student will be accepting of people of all races, all abil- 
ities, and all ages as a part of the taiji family. The taiji student is kind to people. 
2.The taiji student respects masters, instructors, and students at all levels. 
3.The taiji student respects the practice facility and takes care of the facility, just as if it were his or her 
own house. 
4.The taiji student shares knowledge and experience with others, helps others, and has only good 
intentions. 
5.The taiji student will study taiji with modesty and practice diligently. 
6.The taiji student is sincere and honest with himself or herself and with others. 
7.The taiji student forgives others on all occasions. 
8.The taiji student obeys all the rules of the school. 
9.The taiji student understands and respects Daoist philosophy. The taiji student does not hate, hold 
grudges, or hold on to negative energy. 
10.The taiji student loves and cares about his or her own person, just as he or she loves and cares 
about others. 
11.The taiji student cherishes group energy and friendship. 
12.The taiji student will only use the taiji martial skill for the protection of self, family, and other people 
in an urgent situation, never intending to show off.

===
CHAPTER 1 
 
What Is Taiji? 
 
TAIJI IS AN ANCIENT CHINESE EXERCISE for health improvement, spiritual growth, disease prevention, heal- 
ing assistance, and self-defense. It involves slow, circular movements; mental concentration; breath control; 
relaxation; and meditation. It has been proven that the practice of taiji offers great health benefits, including im- 
provements in circulation, metabolism, balance, flexibility, posture, mental focus, immune function, daily en- 
ergy levels, organ function, emotional balance, self-awareness, and brain health. Taiji is an exercise for all ages 
and all fitness levels. It is a sophisticated form of exercise that works on internal energy and manifests exter- 
nally. It is a gift from the Chinese culture. 
Taiji is the abridged name of taijiquan. “Tai” in Chinese means “bigger than big,” “ji” means “extreme,” and 
“quan” means “boxing.” Taiji used to be called “soft boxing.” Altogether, taijiquan can be translated as “grand 
force boxing.” Taiji’s focus is on inner energy and achieving inner peace through movement. 
Taiji has many qualities. It is a form of art that can be observed in its beautiful movements. It intrigues peo- 
ple from all over the world. When you watch people in the park doing taiji, you may feel like they are performing 
a slow, graceful, fluid dance. You can feel the harmony in the taiji form, but you don’t see the power in those 
graceful movements. There is an ancient Chinese proverb by Sun Tzu, the author of The Art of War: “to win 
without fighting.” 
Taiji is a form of meditation. It is sometimes called moving meditation or walking meditation. This kind of 
meditation helps you detach from stress in daily life and allows you to move on and move forward. In addition 
to stress relief, practicing this meditation also helps you balance your emotions and removes much of the men- 
tal “junk” that accumulates in our lives. By “junk” I mean useless thoughts or thoughts that make you unhappy. 
Some people practice sitting meditation, and others like moving meditation. Both are good; it just depends on 
how you like to meditate. For people who have arthritis, fibromyalgia, or other circulation problems, taiji and 
qigong are much better than sitting meditation. 
 
 
Taiji is an internal practice that builds your strength internally and externally. Taiji is a type of qigong; it is 
considered the higher level of qigong. Qigong is also an internal practice. In general, qigong is simpler and eas- 
ier than taiji. Taiji movements are much more difficult, and you will need time to learn and practice. 
Taiji is a martial art. In every movement of taiji, you can find a martial arts application that can be used for 
self-defense. As you practice and proceed to higher levels, you will understand its martial aspect and martial 
application. Taiji “push hands” is to practice taiji martial skill or taiji martial application. In taiji push hands, we 
say, “Four ounces can defeat a thousand pounds.” In other words, taiji has power if applied. 
Taiji and qigong are often called energy medicine or preventive medicine. The term “energy medicine” can be 
confusing; it has many meanings. In taiji we refer to a real internal energy workout that improves your qi, your 
vital energy. You can see and feel the results. Through qi practice, your self-healing ability and your immune 
system both improve. Not only can you heal yourself, but you can also prevent sickness and plateauing in life. 
In many cases, taiji and qigong can assist in the treatment and healing of chronic illnesses. From my own expe- 
rience, taiji and qigong have helped with many of my ailments: asthma, arthritis, aches, pains, and negative 
emotions. It has also made me stronger internally. For people with cancer, both taiji and qigong can be excel- 
lent natural healing methods for enhancing organ and immune system function, which is the key to fighting 
cancer. 
Taiji can be a type of social gathering—a “qi group.” Taiji can be a group energy workout. The group practice 
creates a “qi field.” The qi field affects individuals in a nurturing and positive way. That is why you feel good 
every time you practice in a group, even if you do not totally understand taiji or if you have not been doing taiji 
for long. This does not mean you must practice with other people every time. You still get benefits if you prac- 
tice by yourself. When you reach a higher level, practicing taiji by yourself can really help you work on your qi, 


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