The information on this page is divided into three sections:

1. Information about Mindfulness Based Stress Reduction (MBSR),
2. Information about Ch’I Kung, and
3. Answers to frequently asked questions that apply to both MBSR and Ch’I Kung.

MBSR and Ch’I Kung instruction is available for individuals, couples, and groups. Class location varies; depending on group size and location, I may be able to teach at your location. Course length and areas of focus can be tailored to the needs of the individual or group.

Mindfulness-Based Stress Reduction (MBSR)*:

What is it?

Mindfulness-Based Stress Reduction is an eight week program designed to help you learn to respond more effectively to stress, pain and illness. The program has been in existence for over 25 years, and is supported by published research and positive testimonials from participants.

The central focus of the program is intensive training in mindfulness meditation and its integration into the challenges and adventures of everyday life.

Course activities include:

• Guided instruction in mindfulness meditation and mindful yoga practices
• Exercises designed to enhance awareness in everyday life
• Skills and practice designed to enhance interpersonal communication
• Daily homework assignments
• Individualized instruction as needed

What is mindfulness?

Mindfulness is a way of learning to relate directly to whatever is happening in a given moment or in your life, a way of taking charge of your life, a way of doing something for yourself that no one else can do for you- consciously and systemically working with your own stress, pain, illness and the challenges and demands of everyday life.

Fortunately, mindfulness is not something you have to “get” or acquire. It is a natural human capacity, and a powerful inner resource that you can become familiar with and harness for coping, for growing, and for moving towards greater levels of health and well-being.

In this program, we learn and practice mindfulness in several ways: in sitting meditation, in standing, and in a number of simple movements and yoga postures. We also practice in the context of many simple activities of daily living, such as eating or brushing your teeth, and sometimes even in interpersonal domains such as conversation and conflict.

What are the benefits?

The majority of people who complete the program report:

• An ability to cope more effectively with both short and long-term stressful situations.
• An increased ability to relax.
• Lasting decreases in some physical and psychological symptoms.
• Reduction in pain levels and an enhanced ability to cope with pain that may not go away.
• Greater energy and enthusiasm for life.

Who can benefit?

People participate for help with conditions as diverse as: financial, family or job stress, heart disease, cancer, chronic pain, high blood pressure, asthma, gastrointestinal problems, fibromyalgia, headaches, sleep disturbances, fatigue, anxiety and panic, skin disorders.

Many enroll because they say the pace of their lives is “out of control” or they feel as though they are missing out on their lives, even if they feel well physically or have no outstanding stresses.

Because the activities in the course can sometimes awaken difficult memories or experiences, I speak with every prospective participant ahead of time, to assess together whether this is the right time and the right program for you, and what individual resources you may need to have in place to help you complete the course successfully.

MBSR has not been used extensively with children, although research is underway.

Ch’I Kung:

What is it?

Ch’I Kung is an ancient Chinese form of moving meditation which allows us to gently open the flow of energy (Ch’i) within our bodies, relax the breath, and cultivate balance, flexibility and strength. The forms speak in the poetic, mystical languages of symbol, story, gesture and sound, inviting us into a state of quiet harmony within ourselves and with the world around us.

There are many variations of Ch’I Kung and TaI Ch’I which developed over time and in different areas of China. Rooted in Taoism and Chinese Medicine, many are closely related to the practice of martial arts. This particular style was brought to this country over 30 years ago by Taoist master Lily Sioux, and includes a number of shorter and longer movement sequences as well as some beautiful chanting. Movements are performed slowly, with specific areas of meditative focus including the breath, belly, hands, feet and the overall flow of energy throughout the body. Images of nature and related poetry often accompany the forms to help guide the sequences as well as the practitioner’s attention. As a teacher, I place more emphasis on body awareness and the sense of flow than on technical details, although in the long run both are important as they support each other.

What are the benefits?

There are many reasons to practice Ch’I Kung. As a meditative practice, it shares many of the benefits of sitting meditation, including the development of concentration and focus, help with  breathing and relaxation, and an emergent sense of connectedness. Because it involves movement, Ch’I Kung also gradually builds body awareness, improves balance and physical grace, opens joints and build strength.

Ch’I Kung is an excellent complement to Structural Integration work because the structural work creates new possibilities for movement in your body which the Ch’I Kung practice helps your body to integrate and retain. Ch’I Kung movements can also be used to help integrate psychotherapeutic work in a similar way.

Ch’I Kung is a wonderful ‘take home’ tool: practicing on your own is free, self-empowering, good for you, and it feels good!

Who can benefit?

Ch’I Kung is a wonderful practice because it really can be done by anyone, almost anywhere. Most forms can be adapted to be done standing, sitting on the floor or in a chair, or lying down.

Ch’I Kung is especially helpful for:

• The elderly, or anyone wanting to gradually improve balance, coordination and joint strength.
• Athletes, or anyone wishing to bring more internal awareness and a more intrinsic quality to their movement.
• Meditators. The practice of moving meditation makes an excellent bridge between the still focus of sitting meditation and the busy world of everyday life.
• People who have trouble meditating. Sometimes still sitting just isn’t the right approach. Working with a moving meditation can facilitate experiences that  may not be available in sitting.
• Anyone suffering from stress or the hectic speed of everyday life. Slowing down and shifting attention to internal sensations helps your body unwind and transition out of a state marked by stress physiology.

Frequently asked questions: Ch’I Kung and MBSR

Is this relaxation training?

Relaxation is not a specific goal of Ch’I Kung or MBSR, although it is a common side-benefit. Often just doing the practices and giving attention to ourselves can be very relaxing. Other times it can be pleasantly energizing. And there may be yet other times when bringing our awareness inside reveals a state that is uncomfortable, unwanted, or agitating. The goals of these practices have more to do with learning to develop a broader and more comfortable relationship to these kinds of experiences, and a different perspective. (Paradoxically, this new relationship often results in relaxation, but not always.) Over time, however, with continued practice, most people find that their ability to tolerate uncomfortable experiences increases, and that their range of responses to any given situation increases. This kind of learning usually leads to a greater sense of adaptability and self-control in many areas of life.

I do often teach relaxation techniques in the context of psychotherapy sessions, so feel free to speak with me about this if this is an area of interest.

Is this a religion? Do I have to adopt any particular spiritual beliefs to try this?

No. Although these practices have roots in ancient spiritual traditions, I am offering them to you as they have been taught to me, in a secular context free of religious values and beliefs. If you choose to study and practice Ch’I Kung or MBSR, you will be free to pick and choose what parts work and don’t work for you, and to explore how they may or may not align with your spiritual belief system.

How long does it take?

This is a hard question to answer. Individuals learn at different speeds, and want to take the practices to different levels. As well, these are practices that can be cultivated over a lifetime. This said, in a group context, a standard MBSR class typically runs for 2.5 hours/week for a period of eight weeks. Six to ten weeks of 1.5 hour weekly classes is a nice length for an introductory Ch’I Kung class. For individuals or small groups, learning can be tailored to individual needs and requests.

* The MBSR text used here is largely adapted from promotional materials of the Center for Mindfulness at the University of Massachusetts Medical Center, Worcester, MA.