Zen meditation Jaung- Geng Lin Professor School of Chinese Medicine China Medical University,

Static Qi-Kung – practicing Zen ( 禪功 ) and meditation

ZAZEN (cross-legged position) A common cross-legged position is with the lower legs folded towards the body, crossing each other at the ankle or calf, with both ankles on the floor, sometimes with the feet tucked under the knees.

ZAZEN (lotus position) Also called full cross- legged in Tai-Chi-Chuan. The lotus position involves resting each foot on the opposite thigh so that the soles face upwards.

ZAZEN (half-lotus position) If only one foot is brought into this position, it is called a half- lotus position. The position also called half cross-legged. This position is common in yoga and meditation

ZAZEN (simple cross-legged) Also called ”agura” in Japanese; “sukhasana” on yoga. Both feet beneath the thighs, similar to sitting in a simple cross-legged position. While opening the hips and lengthening the spine, the posture's relative ease on the knees makes it easier for people with physical difficulties.

Hokkai-join We place our hands one on top of the other with palms facing upward. Fingers should overlap and thumb tips come together, just barely touching, to form a circular shape.

ZAZEN (comfortable position) Sit on a wood chair vertically. Keep body perpendicular to the legs with feet on the ground. The distance between the anterior knees is the same as that of the shoulders.

Put both hands on the anterior knees with open fingers. Slightly open your eyes. Clean your mind and forget everything.

I n your mind, use your eyes to see your nose and use your nose to see your heart.

The traditional Chinese ways of preserving health focus on breath training. It is a soft sport with the least injury especially for the middle and old ages. The basic rules of traditional Chinese Kung-Fu, no matter what kind of factions or moving styles, are based on the ways of breath.

We therefore called the ancient self-training exercises “ Qi-Kung ” (the controlling power of air). It covers all the exercises with particular ways of inspiration and aspiration.

While practicing the static or active Qi-kung, one should inspire and expire slowly to keep the breath smoothly. One should concentrate on his/her mind without thinking anything else as well.

The static Qi-Kung, such as practicing Zen or meditation, is easy to learn. It helps busy or tensed metropolitans release their pressure as well as strengthen their physical functions.

T his exercise lasts 5-30 minutes, and is capable to open your Ren (the Conception) and Du (the Governing) Meridians.

The Conception Meridian, one of the eight extraordinary Meridians, including 24 acupuncture points, is spreading along the middle line in front of human body. The Conception Meridian passes through chest and belly, conceptually ruling the Yin Meridians through the whole body.

The Governing Meridian, another one of the Eight Extraordinary Meridians, 28 acupuncture points being included, is distributed along the middle line on the back of human body. The Governing Meridian passes through the spine, governing all Yang Meridians through the whole body.

Therefore, to open both the Conception and Governing Meridians leads the way to open all twelve meridians.

Twelve-Meridian Qi and Blood Circulation Qi-Kung

Swing arms Stand up and let the feet be parallel to each other. The distance between the legs is the same as that of the shoulders. Both eyes look straightly. Straight the chest and both of the shoulders. Put down your hands and swing the arms.

This exercise is used to circulate the Qi and blood in the three Yin meridians of hand ( 手三陰 ： the lung, heart and pericardium meridians) and the three Yang meridians of hand ( 手三陽： large intestine, small intestine and San-Jiao meridians)

Swing feet Stand up and let the feet be parallel to each other. The distance between the legs is the same as that of the shoulders. Both eyes look straightly. Straight the chest and both the shoulders. Stand on one foot and swing the other foot front, back and laterally.

To practice the swing feet in the beginning, it may be easier to keep body balance away from falling down by standing against wall or holding chair with one free hand. For the safety concern, some practitioners who are heavier with body weight had better hold on stable supports.

This exercise is used to circulate the Qi and blood in the three Yin meridians of foot ( 足三陰： spleen, kidney and liver meridians) and three Yang meridians of foot ( 足三 陽： stomach, bladder and gallbladder meridians).

Introduction to the three most important acupuncture points to preserve one ’ s health

LI. 4 Hegu ( 合谷 ) Location: – At the midpoint of the line bisecting the angle between the first and second metacarpal bones when the thumb is fully extended.

Indications: – LI. 4 Hegu is the most important analgesic point. – Stimulating this point relieves the pain in all parts of the body. – Treating the head area, especially for the face, the neck, and the teeth.

– It has special effect for the head, especially in headache, which has been verified by clinical researches. – LI. 4 Hegu is one of the most frequently used acupuncture point.

St. 36 Zusanli ( 足三里 ) Location: – One finger ’ s breadth lateral to the lower border of the tuberose tibia, 3 cuns below the knee joint.

Indications: – Abdominal disorders – To have the effect of tonicity of Qi – Promoting homeostatic state in endocrine and metabolic diseases.

HE. 7 Shenmen ( 神門 ) sedative point Location: – On the transverse crease of the wrist, the flexor tendon from the ulna side, or the cavity from radius side.

神門 (HE. 7)

Indications: – Mental disturbances – Insomnia – Anxiety – Psychoneurosis

Traditional application: – Calms the spirit and harmonizes the mind.

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