Creative Meditation

There needs to be a mental intention behind whatever practice one chooses to pursue. Sometimes people get so hung up with just the word of “meditation” and thinking that to meditate one needs to become more spiritual, metaphysical or adopt some form of religion. I have taught literally hundreds of tai chi and qigong classes where at the end I explain about it being a moving meditation as well as vipassana and body scan meditations all in one. Occasionally, someone will be quite shocked and state something like “I didn’t know this was a religion; I am not interested in changing or doing your religion.” Pretty hard to try to convince someone at this point, being that they felt great while doing the exercises. However, due to some narrow-mindedness or lack of knowledge on the subject, they now feel indifferent towards the techniques. For those still open to learn, I will ask how many enjoy cooking, walking, photography, listening to music, gardening, etc. seeing that these can all be used as various forms of creative or moving meditations. Meditation is not a religion but rather a method to become more self-aware.

Creative meditation requires alert and active engagement of the consciousness, often with the goal of providing an environmental for an inner dialogue within one’s thoughts as opposed to a passive acceptance of whatever thoughts may arise. Creative practices often have a physical element involved that links the body and mind together, such as sketching, journaling, gardening, tai chi, yoga, and others.

This is somewhat different from methods like vipassana or loving kindness meditation methods, where the inner dialogue is mostly isolated from physical movements or engagements. On the other hand, creative meditations can be similar to drumming or ritual body postures in that the practitioner still needs to have an awareness of their physical being holding its space in the 3-dimensional world whether holding a yoga-like posture or a paintbrush in hand.

Another form of creative meditation that I have encountered is that of calligraphy qigong. Qigong is roughly translated to “breath work” and calligraphy is a visual art form of writing. When qigong and calligraphy are combined, practitioners develop their own qi (energy or lifeforce) resources by receiving, circulating, and storing qi while performing each brush stroke of a particular pictogram.

From my own experiences, all of these practices are neither good nor bad, nor absolute but rather fluid and able to be adjusted to an individual’s goals, perspectives and perhaps the mindset towards particular practices. Similarly, to the chef in the kitchen, who can make whatever meal they care to produce because they are in charge of all of their tools and ingredients within their cooking space, the meditator can pick and choose what suits their objectives.

References:

Monaghan, Patricia; Viereck, Eleanor G. (2011) Meditation: The Complete Guide (p. 266). New World Library. Kindle Edition.

Calligraphy Qi Gong | Calligraphy HealthLinks to an external site.

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I write often about topics that affect our health and well-being. Additionally, I teach and offer lectures about qigong, tai chi, baguazhang, and yoga.

For more info, contact Jim Moltzan at info@mindandbodyexercises.com, 407-234-0119 or through my site at http://www.mindandbodyexercises.com

Chart of Various Herbal Preparations

Traditional herbal extracts consisting of various liniments, tinctures, teas, etc. are known for their unique properties, which harmonize both the mind and body, allowing the body to find its natural balance in just a short amount of time. Each traditional herbal extract formula targets a specific area of the body, just as different foods and vitamins supply nutrients to specific areas of the body or different medicines are used to treat specific illnesses.

Some herbs allow the body to naturally expel toxins from joints and tissues, enabling oxygen and vital nutrients to reach affected areas. Others stimulate the body’s natural energy to accelerate healing in the muscles, joints, nerves, and ligaments.

During physical exercise or qigong practice, the application of these herbal extracts helps to relax the muscles and increase circulation, allowing you to challenge yourself further. This then allows you to maximize your full strength and speed while preventing injury caused by shocking different parts of the body, such as: joints, nerves, and muscles.

Blockages of the Qi, or chi (energy) flow usually result in poor blood circulation followed by illness. Acupressure or “pressure point” massage in conjunction with herbal extracts open the blood circulation and energy pathways increasing a flow of vitality that moves throughout the whole body. Response time to this opening of the energy pathways is usually less than 5 minutes.

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I write often about topics that affect our health and well-being. Additionally, I teach and offer lectures about qigong, tai chi, baguazhang, and yoga.

For more info, contact Jim Moltzan at info@mindandbodyexercises.com, 407-234-0119 or through my site at http://www.mindandbodyexercises.com

Vicious Cycle of Poor Posture

Poor posture and relative lifestyle habits are a topic I write about often, as these are such integral components in avoiding chronic pain. Chronic ailments can often escalate to other mental and physical health issues. Coping with chronic pain eventually takes its toll on the individual and those around them.

Posture is the relative placement of the human body and its components such as, but not confined to, the spine and limbs. Many people in the United States experience some type of chronic pain at some time in their lives. Causes of pain can vary depending upon the individual and their circumstances. Poor posture can be responsible for many ailments ranging from ankle, knee, hip and back pain. A spinal misalignment, due to improper posture, an injury, hereditary or even congenital conditions, can have an eventual ripple effect throughout the human body. A shift of .375″ (13mm) can cause the many ailments. A simple habitual tilt of the head or shift in the body weight over time, changes the alignment of the spine. This re-alignment begins to effect the muscles, tendons, ligaments and nerves causing a total imbalance within these body systems. An injured ankle or knee can become the spark that cause a ripple effect literally from head to toe.

Common causes of poor posture:

Poor standing habits
Driving with one arm forward, back hunched, knees higher than hips
Head and shoulder pinching together to hold telephone
Sitting or standing cross legged
Short leg syndrome
Lack of muscle tone and core strength
No regular exercise schedule

NOTE: Occasional execution of the a fore mentioned practices, doesn’t necessarily lead to pain and other problems. It is the repetitive and accumulative effect over years that seem to cause the dysfunction.

Straining the neck forward to see closer, puts strain on the neck and upper back. This leads to hunching forward of the spine and a gradual realignment of the 3 natural curves (cervical, thoracic & lumbar).

Poor posture, combined with long hours sitting stagnant in a chair working or driving, can cause muscles within the legs to shorten and tighten over time. These muscles, specifically the hamstrings, cause the pelvis to tilt the tailbone forward. Or the quadriceps can tighten causing the tailbone to tilt backward and the lumbar spine to arch even more forward.

Habits of stress on the cervical spine caused by posture and position of the head, specifically an increase in forward head position. This increases the weight on the cervical spine especially in the C-7 to T-1 vertebrae. Addition bone mass is accumulated in this area to compensate for the extra strain on the muscles, tendons and ligaments within the neck.

Anterior head position can cause permanent damage resulting in:
– Back, neck, shoulder arm pain
– Decrease in spinal curves
– Gastrointestinal problems
– Headaches
– Lung capacity decreased
– Muscle damage
– Nerve damage
– Spinal disc compression
– Spinal disc herniation

What is the solution to these issues?

get up out of the chair more often
become more active
consult with your physician or chiropractor
have your posture checked
stretch regularly
perform non-specific symmetrical exercises
inspect footwear for uneven wear patterns
evaluate poor posture habits and adjust
review career choices if necessary
exercises from tai chi, yoga and qigong offer methods that specifically focus on balancing poor postural habits.

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I write often about topics that affect our health and well-being. Additionally, I teach and offer lectures about qigong, tai chi, baguazhang, and yoga.

For more info, contact Jim Moltzan at info@mindandbodyexercises.com, 407-234-0119 or through my site at http://www.mindandbodyexercises.com

Moxibustion – Basic Theory

Traditional Chinese Medicine Method of Moxibustion

Moxibustion is the method of burning Mugwort (Ai Ye) or other herbs on, around, or above Acupuncture points. The leaves of the Moxa plant, as Mugwort is sometimes called, are usually dried in the sun, finely ground to a texture like wool or cotton, and then sifted until a fine, soft, and light green consistency is obtained. Moxa holds together well, burns evenly, and is relatively inexpensive. Moxa can be rolled into balls, shaped into cones, or purchased commercially in small or long rolls. The moxa balls and cones can be burned directly on the skin, or indirectly on a medium in between the Moxa and the skin. Small balls can also be used on the end of a needle as in the Warm needle techniques. Tiny pre-rolled Moxa or “Shish” Moxa can be purchased commercially, and is sometimes used at the end of a needle in place of loose Moxa. The longer moxa sticks, eight to ten (8-10) inch are usually used in a circular or “sparrow pecking” (rapidly moving the burning end near and far from the skin) motion around an Acupuncture point.

INDIRECT MOXIBUSTION
Practitioner places burning moxa wool on the top of the acupuncture needle. After the desired effect is achieved, the moxa is extinguished and the needle(s) removed. Indirect moxibustion is the more popular use of moxibustion because there is a much lower risk of pain or burning. Indirect moxa is probably the most commonly used as it can warm a greater area of the body with greater comfort. This too can be further broken down into the two most commonly used forms: warming needle and moxa pole. The moxa pole looks a lot like a cigar. It is lit at one end until it is smoldering hot, and then it is held over an acupuncture point or region of the body to warm it. In warming needle, an acupuncture needle is placed into a point on the body, and then a small ball of moxa is placed on the head of the needle. The moxa is then lit, so that the entire ball of moxa burns and smolders completely, thereby warming not only the surface of the skin below the moxa, but also the needle itself, and in turn the qi deep within the acupuncture point.

DIRECT MOXIBUSTION
A small, cone-shaped amount of moxa wool is placed on top of an acupuncture point and burned. Then it is extinguished or removed before it burns the skin. With direct moxibustion the patient will experience a pleasant heating sensation that penetrates deep into the skin, but should not experience any pain, blistering or scarring. Direct moxa means the moxa is applied directly onto the body. This is further broken down into what is called the scarring and the non-scarring methods. Most practitioners these days don’t perform scarring moxa anymore. It is very strong and quite effective! The non-scarring is the more common direct moxa method, and involves a small bunch of moxa being put onto the body, usually in the shape of cone, and burned down until the warmth is felt by the patient, and then removed. Many rounds of this would be done until a very strong sense of heat was felt at the point.

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I write often about topics that affect our health and well-being. Additionally, I teach and offer lectures about qigong, tai chi, baguazhang, and yoga.

For more info, contact Jim Moltzan at info@mindandbodyexercises.com, 407-234-0119 or through my site at http://www.mindandbodyexercises.com

Americans are Severely Vitamin D Deficient

Vitamin D Deficiency at Epidemic Levels

The US, and many of the world, have been facing an epidemic of vitamin D deficiency for many years, especially in areas lacking consistent daily sunlight such as the northern states of US. This trend is also seen in areas with much sunlight where people cover up their whole bodies from sun exposure. Now exacerbated by pandemic lock-downs and less outside physical activity over the last few years. Most people are unaware or care to ignore how vital vitamin D is to the immune system and overall health.

From the National Library of Medicine of May, 2022:

Vitamin D deficiency is a global public health issue. About 1 billion people worldwide have vitamin D deficiency, while 50% of the population has vitamin D insufficiency.[1] The prevalence of patients with vitamin D deficiency is highest in the elderly, obese patients, nursing home residents, and hospitalized patients. The prevalence of vitamin D deficiency was 35% higher in obese subjects irrespective of latitude and age.[7] In the United States, about 50% to 60% of nursing home residents and hospitalized patients had vitamin D deficiency. [8][9] Vitamin D deficiency may be related to populations who have higher skin melanin content and who use extensive skin coverage, particularly in Middle Eastern countries. In the United States, 47% of African American infants and 56% of Caucasian infants have vitamin D deficiency, while over 90% of infants in Iran, Turkey, and India have vitamin D deficiency. In the adult population, 35% of adults in the United States are vitamin D deficient whereas over 80% of adults in Pakistan, India, and Bangladesh are Vitamin D deficient. In the United States, 61% of the elderly population is vitamin D deficient whereas 90% in Turkey, 96% in India, 72% in Pakistan, and 67% in Iran were vitamin D deficient Sizar & et al, 2022).

This epidemic of deficiency stems from misinformation surrounding the fear of sun exposure, use of toxic sunscreens, and poor dosing recommendations that neglect the critical role that vitamin D plays in protecting against nearly every chronic disease on Earth. Mainstream experts still express fear about taking too much vitamin D, in spite of very few people ever reaching “toxic” blood levels. as well as even less people experiencing side effects from too much vitamin D (Micozzi 2018). Let us be informed that sunscreen sales in the US for 2022 are forecast at $1.83 billion (Statista, 2021) and vitamin D supplement sales spiked to $544 million in 2020 (Grebow, 2021).

Immunologic Effects of Vitamin D on Human Health and Disease – PubMed (nih.gov)

Vitamin D3, also known as cholecalciferol, is produced in the skin initiated from sunlight UVB radiation or absorbed from particular foods. Vitamin D3 is then absorbed into the bloodstream and then metabolized in the liver transforming into calcidiol. From here calcidiol, travels from the liver to the kidneys and changes to calcitriol. Calcitriol then proceeds to affect metabolic functions like absorption in the intestines of calcium and phosphorus, bone regulation and cell regulation. After the age of 50, aging causes vitamin D3 production to decrease up to 75% and causing muscle weakness and a loss in bone strength and density.

Vitamin D Deficiency

Causes:

Winter side-effects (less sun exposure)
Sunscreen
Air pollution
High altitude
Poor diet

Imbalances:

Hypertension
Heart disease
Urinary infections
Tuberculosis
Depression
Schizophrenia
Liver disease
Rental failure
Crohn’s disease
Cystic fibrosis
Celiac disease
Muscular aches & weakness
Osteoporosis
Osteoarthritis
Rickets
Diabetes
Obesity

Solutions:

Sunlight on skin
Diet
Vitamin supplements
Weight-bearing exercises

(Charoenngam & Holick, 2020)

What can you do to prevent vitamin D deficiency – become educated, be more aware of your own health, get outside during the morning or late afternoon when sunlight is less intense, and get your body moving to engage your muscles and bones to tell your nervous system that you are still alive and need your body to maintain homeostasis through good health and lifestyle practices.

Get started with these three simple steps:

Consult with your doctor to manage your vitamin D levels twice a year — at the end of winter and again at the end of summer. Ask for a simple blood test called the 25(OH)D (25-hydroxy vitamin D) test. (Optimal blood levels are between 50 and 75 nanomoles/Liter.)
Commit to being in the sun 15 minutes a day without sunscreen. When planning on being outside longer, add some protective clothing, a hat, and sunglasses.
Supplement with 10,000 IU of vitamin D3 daily. This dose in a convenient, highly-absorbable liquid form together with the potent marine carotenoid, astaxanthin, for added benefits (Micozzi, 2018).

References:

Sizar O, Khare S, Goyal A, et al. Vitamin D Deficiency. [Updated 2022 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK532266/

Statista. (2021). Sun Protection – United States. https://www.statista.com/outlook/cmo/beauty-personal-care/skin-care/sun-protection/united-states

Grebow, J. (2021, February 19). Vitamin D made headlines over COVID-19 studies last year. Sales of vitamin D were also up in 2020. What will 2021 look like? 2021 Ingredient trends to watch for food, drinks, and dietary supplements. Nutritional Outlook. https://www.nutritionaloutlook.com/view/vitamin-d-made-headlines-over-covid-19-studies-last-year-sales-of-vitamin-d-were-also-up-in-2020-what-will-2021-look-like-2021-ingredient-trends-to-watch-for-food-drinks-and-dietary-supplements

Charoenngam, Nipith & Holick, Michael. (2020). Immunologic Effects of Vitamin D on Human Health and Disease. Nutrients. 12. 2097. 10.3390/nu12072097.

Micozzi. (2018, September 13). Are you dangerously deficient in this key nutrient? Dr. Marc Micozzi. https://drmicozzi.com/are-you-dangerously-deficient-in-this-key-nutrient

Micozzi. (2018a, June 21). Six reasons why you’re still vitamin D deficient. Dr. Marc Micozzi. https://drmicozzi.com/six-reasons-why-youre-still-vitamin-d-deficient

Alfredsson L, Armstrong BK, Butterfield DA, Chowdhury R, de Gruijl FR, Feelisch M, Garland CF, Hart PH, Hoel DG, Jacobsen R, Lindqvist PG, Llewellyn DJ, Tiemeier H, Weller RB, Young AR. Insufficient Sun Exposure Has Become a Real Public Health Problem. International Journal of Environmental Research and Public Health. 2020; 17(14):5014. https://doi.org/10.3390/ijerph17145014

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I have learned, studied, practiced and teach literally hundreds of various low-impact exercises that can build stronger bones, muscles and joints. Private, small or group instruction.

Control the body with the mind. Manage the mind by disciplining the body, through physical activity. Learn to be more active, eat healthier, sleep better, stress less – these are the key components to maintaining a strong mind, body, immune system, and outlook on life.

I am currently offering wellness lectures and classes for group, small group & private instruction in Wekiva, Longwood and Winter Park.

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Jim Moltzan

407-234-0119

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