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The History of Herbal Medicine

All cultures throughout history have used the healing effects of herbs to treat health problems. Today, we are experiencing something of a renaissance in herbal medicine. The herbs we turn to in our quest for health link us with the ancient practices from China, Japan, India, Egypt and Europe where written documents of herbal medicines date back 5000 years. Hippocrates, the Greek physician, and Galen, a Roman doctor, laid down principles for using herbal treatments that became the basis of all botanical medicine for many centuries. Despite the perception that herbal and modern medicine are quite separate, almost 75% of medications are derived from plants. However, unlike modern medications, which isolate chemical compounds, herbals contain individual properties that each nourish and heal as well as work together where the sum is greater than the parts for an even greater effect. Herbal medicine aims to treat not only symptoms of illness, but the whole person, strengthening and stimulating the body's own healing abilities.

Herbal Therapy Effects

Over the years, I have observed hundreds of people taking herbs, including myself and my family. I have seen patients benefit from the desired results. Herbs, which are derived from trees, plants, roots, flowers, fruits, seeds and shells are really functional foods derived from the earth that are filled with natural ash minerals, vitamins, alkaloids, glycosides, saponins, bitters, mucilage, phenols, tannins, coumarins, flavonoids, carotenoids and volatile oils, which all possess different healing actions. I am not referring to the mass marketed powdered supplements found at markets or health food stores. Herbs can be astringent, antiseptic, analgesic, antibacterial, anti-spasmodic, anti-inflammatory, diuretic, expectorant, sedative or digestive. In addition, herbs can stimulate immunity, remove toxins from the blood and exert specific actions on different systems, promoting overall health and easing unpleasant symptoms. Furthermore, herbs may have an effect on the mind, soothing tension, depression, stress and anxiety. Tonic herbs have always held a very special and natural vitality associated with the highest qualities of living a long life evoking glowing health, physical vitality, happiness, wisdom, adaptability, sexual vigor, response and mental acuity. Thus, the ultimate purpose of consuming tonic herbs is in the art of achieving radiant health, not so much to eradicate dis-ease, but to reach and experience these ideal goals of living.

Herbal Treatment

A licensed practitioner, who prescribes herbal formulas is familiar with most of the 1800 herbs in the Botanical pharmacopeia. All of these herbs are classified according to their energetic qualities, functions and the different organs, meridians and or disharmonies through which they address. Individual herbs are combined in order to enhance their actions and effects upon the body. When combined, a unique, synergistic formula is created. This combination increases the benefits of a particular formula to minimize any harmful side effects. In order to create the most effective formula, the Herbs are used in different quantities and for different purposes. This allows the herbalist to create a formula aimed at addressing your individual needs. When prescribing curated herbs within each formula exists a specific hierarchy of Herbs such as:

Chief Herbs This Herb has the greatest effect upon the principal problem and is the most important ingredient. It is the energetic and therapeutic focus of the entire formula.

Deputy Herbs These support the Chief Herbs in the treatment of the principal problem. Deputy Herbs generally address the secondary signs and symptoms.

Assistant Herbs The role of Assistant Herbs is to support and reinforce the effects of other Herbs. They also moderate, balance or eliminate any harsh properties of the Herbs within the curated formula.

Envoy Herbs They harmonize, guide and focus the action of the entire formula to certain meridians, organs and/or areas throughout our bodies.

Herbal medicine can be used to expedite our healing process by strengthening, supporting, harmonizing or tonifying our body in the most amazing ways. I have found it to be a very powerful methodology in of itself, as it offers a specific synergistic action and effect upon our body and mind. My clinically proven curated herbal remedies have the capacity to address underlying root causes of hormonal imbalances, GI disturbances, insomnia, fatigue, anxiety, stress, weakened immune systems, addictions and shen disturbances, including a variety of medical conditions whether acute or chronic. Herbal remedies, teas, tonics, and/or adaptogenic tonics are highly effective in strengthening the immune system to stimulate our bodies own healing abilities.

Health is dependent upon our ability to adapt appropriately to all the stresses that we encounter in the course of our lifespan. The Adaptogenic Herbs provide an adaptive energy which enables us to handle stress more easily. Adaptability is the true measure of our innate power in life. Without adaptability we are vulnerable to the onslaughts of our mind, emotions, nature and mankind. A higher degree of adaptability allows us to live a richer, fuller and more colorful life. The more adaptable we are, the more flexible and resilient we become. Adaptability is inherent in all living creatures, and human beings are one of the most adaptive creatures on earth. Mankind has created an artificial world filled with many new challenges to the adaptive capacities of the people living in these environments. Now, not only is the well-being of every individual now at risk, but the very survival of mankind and the majority of species on Earth are at stake due to extreme changes that are taking place in our ecosystem as a result of poor choices, greed, negligence, aggressive industrial and technological advancement.

Actually, life itself is innately stressful. Virtually any rapid change in our environment can be defined as a biological stress. Anything that causes the body to have to make a rapid adjustment so as to maintain its equilibrium is a stress factor. A healthy person can adapt easily to a wide range of normal stress factors. But if for some reason, we lose some of our ability to adapt, we become ill or at least, ill-at-ease. It is important to remember that an over-reaction is just as severe as an under-reaction. One must adapt exactly according to the degree of change to be considered optimally adaptive.

Adaptability is the very measure by which I would judge the true health of an individual. The more adaptive an individual, the more vigor with which one can meet the challenges of life, the greater will be that person's degree of health. The Daoist sages have taught, "We are all born with an intrinsic energy which determines our fundamental, constitutional strength known as primal essence or Jing." Our Jing is said to determine our potential life expectancy, willpower and vitality during this embodiment. If we abuse or dissipate our primal essence (Jing) with which we were born, we will leak and lose our energy, stiffen and lose our ability to change, to heal and to regenerate. We will then be unable to adapt easily or appropriately, so we easily become unbalanced and dangerously susceptible to disease, attacks by microbial pathogens or environmental factors. By knowing when we have gone far enough and by knowing when we have had enough, we will lead a less stressful and less draining life.

Anything that taxes our system will ultimately drain us of some of our Jing, which will accelerate our aging process. Therefore, to promote our health, we must nurture and enhance our essential energy by preserving harmonious balance in our body. These creative health arts for replacing spent Jing, and building our reserves, is one of the greatest health secrets and treasures from the East. A herb which enhances adaptability is called an Adaptogenic Herb. This is a contemporary scientific term for a herb that provides nutrients which help the body and psyche adjust to changes in the environment and reduce the risk of danger due to stress.

When we are consuming Adaptogenic Herbs regularly, whether in formulas, teas, powders, elixirs, tonics or even in our foods, we are less likely to have to tap into our precious Jing reserves, and thus the Adaptogenic Herbs become highly protective and will have life lengthening characteristics. Think of it as embodying the female warrior with her mighty shield.

Though the concept of using Tonic Herbs have finally been appreciated, accepted and utilized in the American society, it has been utilized in Asia and Europe for centuries. Taking Tonic Herbs consistently should be considered part of our overall nutritional program. These Herbs nourish the three treasures, increase adaptability, help overcome stress, protect and help regulate all vital functions. We should be especially diligent about taking Tonic Herbs that build our immune system because these herbs protect and support many other functions in our body.

However, if you have an autoimmune disorder your tonic herbs need to be modified by your practitioner whereby Immune stimulation is not warranted yet the immune boosting for recovery and help is absolutely essential.

Tonic Herbs also strengthen our ability to rid the body of wastes and toxins. Most of the tonic herbs, such as Gynostemma, Ginseng, Astragulus, Pearl, Reishi, Cordiceps and Lycium among many others, have powerful anti-oxidant activity, which we all know protects us and keeps us healthy, strong and young. I cannot stress enough to consume the daily treasured-building, adaptoenetic, protective Herbs on a consistent basis. Tonic Herbs help promote our adaptability, focus, psychological and spiritual growth while assisting us in achieving our full potential.

May you flourish in all ways possible, be kind and loving with yourself so you may transform and become the woman you are meant and wish to embody.

Á Votre Santé
With Love,
Veronika

Something so simple, yet so powerful are the benefits obtained from Auriculortherapy. This clinical and medical technique is globally used for pain, substance abuse and psychosomatic disorders utilizing the energetic five element microsystem, somotropic neurophysical model, and endorphin biochemical model accompanied by master and functional points for physical and psychological disorders.

Auriculotherapy or Auricular Medicine as known in Eastern and Western medicine is a powerful integrative healing tool whereby a healthcare practitioner either lances, injects, tonifies or sedates by needling or using pellets to designated intricate points within the ear to treat pain, sciatica, emergencies on the battlefield, analgesia, curtail addictions; treat chronic fatigue, fibromyalgia, fevers, coughs, cold, influenza, asthma, allergies, histamine intolerances, stress, anxiety, insomnia, vertigo, digestive disorders, menopause, low libido, hormonal and psychosomatic imbalances. This is just a fraction of what can be treated by using just your ear alone.

I was introduced to Auricular medicine in Europe after a fatal ski jumping accident in my teens, fracturing and crushing the entire left side of my body. The treatment plan included Auricular medicine, herbal remedies, Kinesio body-taping and physical therapy which allowed me to walk and function again. Why did something so simple as auriculotherapy work? Schematically, our external ear is akin to a computer keyboard. It acts throughout our entire body through the intermediary of our central nervous system and our auricular micro-hormonal system. Our auricular system has two types of computer input keys; one set connects our spinothalamic system that modulates our pain perception; and the other set initiates the release of active hormones to modify specific internal organs.

Auriculotherapy has a long history rooted in China from 281 CE Chinese text, Prescriptions for Emergencies and Thousand Gold Remedies written in 581 CE. According to Dr. Huang a Chinese Historian, ear acupuncture began a renaissance revival in the 1950’s in China. Simultaneously in the 1950’s, Dr. Paul Nogier of France, known as the “Father of Auriculotheraphy,” went on to write many books and publications about all his discoveries regarding Auriculortherapy. He created the initial western chart of the inverted fetus related to the external ear and the somatropic correspondences to our particular auricular regions. Dr. Paul Nogier was introduced to auriculortherapy by Souliè de Morant (French Consul to China, 1907-1927) who translated the Nei Jing into French and published L’Acupuncture Chinoise. Morant taught medical professionals in France, Germany and Italy.

The auricular ear charts created for practitioners in China were very different from those created by D. Paul Nogier in France. Dr. Nogier’s (1983) neurophysiological basis for auriculotherapy suggests that our nervous system pathways such as the Somatic trigeminal nerve, Somatic facial nerve, Autonomic vagus nerve and Cerebral cervical plexus nerves are related to our three embryological (ectoderm, mesoderm and endoderm) functional tissues that correspond to our ear points on a somatotopic map. He also used laser stimulation for seven different anatomical zones and energy expressions of different frequencies. In China one uses the Taoist dualities of yang arousing or yin sedating of hormones and neurotransmitters to balance our yin and yang organs. Yang arousing is stimulating our adrenalin, cortisol, thyroxin, testosterone, glutamate, norepinephrine and dopamine. Yin is sedating or nurturing our endorphins, melatonin, parathyroid, estrogen, progesterone, GABA, acetylcholine and serotonin.

In 1974, UCLA created a pain clinic utilizing alternative medicine such as acupuncture, auriculotherapy, biofeedback, hypnosis, guided imagery and nutritional counseling. I had the benefit of interning there while in medical school and working with Dr. Terry Oleson who went on to integrate Nogier’s and China’s auriculortherapy modalities into the 21st century through extensive clinical trial studies and witnessing the benefits and relief to numerous patients in the clinic and his practice. Dr. Terry Oleson wrote the Auriculortherapy Manual and created the auricular zone system which is so helpful for healthcare practitioners whom he lectures. His book has undergone three editions, and reprinted several times.

I utilize a combination of all three auriculortherapy modalties when treating my patients. I studied and utilized auriculotherapy in Paris, Beijing, UCLA and trauma triage. I create a treatment plan selecting the corresponding points for your anatomical organ and/or area combined with stimulating the master points on your ear indicated for your specific medical, psychosomatic or psychological condition to be treated.

After thoroughly reviewing your H&P, new patient forms, labs and discussing your health and wellness goals with you, I will create a treatment plan to meet those goals. Instead of auricular needles, staple puncture, ear tacks, ear seeds or press needles, I will be mailing you either ear magnets or ear seed pellets. These can be applied at home with direction, using Gold for tonifying, and Silver for sedating. I will also include your instructions, and an ear chart with your designated treatment plan directing you to apply the Gold or Silver pellets to specific ear points in your ear. Ear seeds should be stimulated at least 3-to-5 times per day for at least 3 minutes by gently massaging them in a circular motion. For pain, anxiety, stress and hot flashes they can be massaged as needed. They will generally stay in place for 3-to-5 days.

There are many things we do not have control over in our lives, however we do have control over what we put in our mouths. Making wise food choices nourishes our DNA and intestinal microbiome. Healthy dense nutrients strengthen our immune system and intestinal integrity, increases our vitality, energy, muscle tone, and balances our hormones while simultaneously preventing dis-ease. This is accomplished by consuming a healthy, anti-inflammatory diet that is compatible with our blood type, our Infradian hormonal fluctuations and menopausal changes throughout our Seven Year Feminine Life Cycles.

The important aspects of eating and nourishing ourselves are not only the foods we choose to eat, but our body’s ability to digest and assimilate the nutrients from our food, including excreting our waste products. Our bodies must be able to identify, digest and assimilate nutrients from food in order to use it for building and regenerating cells, microbiome, tissue, muscles, blood, hormones, bones and maintain vitality. "Your favorite foods may contain all the nutrients in the world, but if your body cannot assimilate those nutrients, they are useless!" Digestive wellness is an essential part of promoting health and optimal assimilation. Chewing well, eating proper food combinations, maintaining a healthy balance of our hormones and intestinal flora supports our digestive wellness.

The four most important actions in digestive wellness are the foods we choose to eat, and our body’s ability to digest, assimilate and eliminate properly. It takes approximately 18 hours for food to travel throughout the length of our digestive tract to be eliminated. This is known as bowel transit time. When we eat healthy foods rich in dense nutrients, antioxidants and high in fiber, get adequate amounts of fresh air, exercise, rest and water our bowel transit time will be less. However, if we do the opposite, by eating fiber deficient and processed foods, accompanied with a sedentary life style, our bowel transit time will be longer. The extra time that food residues remain in our intestines will create the formation of toxic substances, alter our intestinal flora, and result in intestinal toxemia and autointoxication.

Living foods have energy, known as life force, or the essence of energy. Energy can be measured by the effects on our Jing, Qi and blood. This is reflective in our facial diagnosis, tongue, pulse, blood labs and stool tests. Life force can be called the electrical energy in our bodies that enables the mechanical energy of every action in our cells, tissues, muscles, hormones, blood and bones.

Plants have the magical ability to photosynthesize energy from the sun to be stored in every cell. This energy remains intact for some time after the plant is harvested. The fresher the food, the more energy it renders. The more energy within the food, the easier it is for our bodies to assimilate the energy. Alternatively, energy is not present in dead tissue. Dead flesh does not have the life force or the available energy for a vibrant transformation of energy for a beautiful and healthy body. " Processed and flesh

foods require more energy from the body to yield less energy for the body." Live food provides an optimal peak, requiring minimal energy from the body to give the maximum energy to the body. "Less work, more yield!" This is not to say that lean, flesh protein does not have value, as it does contribute to satiety, amino acids, building and maintaining muscles and tissues especially for Blood O types. Having said that, “One lady’s food, may indeed be another lady’s poison. No one diet regimen benefits all due to our own unique DNA.”

Hence, the ongoing confusion from all the marketing, diet fads and hypes. If we feel great, assimilate our foods and excrete our waste products properly, have lots of energy, great muscle tone, beautiful skin and a strong immune system, why change what is not broken. However, if we are struggling with digestive disorders, fatigue, low energy, brain fog, hormonal imbalances, rashes, gas, bloating, diarrhea or constipation and frequently feel unwell, then it is best to seek guidance to identify the hidden root cause(s) as soon as possible. Clinically speaking, any abnormality lasting longer than six months is considered chronic. Our female bodies are so complexed, we deserve to feel our very best. This will allow us to manifest our full potential and create the life we wish to live throughout our Feminine Seven Year Cycles.

Investing in our health is absolutely essential, such as annual labs: blood chemistry, comprehensive stool cultures, cellular inflammatory tests, comprehensive cellular health analysis, neurotoxicity assessment, micronutrient tests and hormonal panels will always reflect our current health status. Insurance covers some of these lab tests, and some they do not.

It very important to know our blood type, Rheus (Rh) group and to check our ABH antigen secretor status as these results are important genetic markers that play a prominent role in cellular function and dysfunction that influence our gene expression and detox pathways. By knowing this information, we can make food choices that are more compatible with our genetics and lessen inflammation.

When we experience digestive inflammatory discomfort, it is very important to uncovering the root causes associated with our gut-toxin connection. This may include pathogens, heavy metals, mold, SIBO, SIFO, Candida or Dysbiosis (leaky gut) that contribute to digestive dysfunction and systemic cellular inflammation. These pathogenic culprits drive the downstream multi-generational effects to recurrent toxic exposure and chronic diseases.

Being a well-traveled clinician, scientist and observer, I have studied and observed many cultures. I observed their diets, their activities, the rhythm of their thoughts, philosophies on life, obsessions, how they choose to balance their hormones or not, as well as how they choose to live and die. I have noticed that people in third world countries and United States suffer the most when embarking upon death. Lack of proper nutrition, toxin over-load, inflammation and improper bowel care, accompanied with life-long stress and anxiety contribute to this suffering.

My nutritional background is multifaceted; western medical clinical nutrition in undergrad for nursing/premed school; fascinating and insightful benefits from Asian nutrition which views food as nourishing, balancing and medicinal while obtaining my masters in Oriental medicine; and the in-depth intricacy of functional, holistic nutrition that highly recommends a diet compatible with our DNA and blood antigens while working on my Ph.D. I believe that when creating a patient’s treatment plan, it is important to uncover the root cause of one’s cellular discomfort and dis-ease as soon as possible. This prevents chronic condition(s) from occurring. If we are unable to rid our cells of inflammation, we will never over come our dis-ease. There are many toxins passed on over the period of four generations, from our mothers to our babies known as epigenetics. It is how we down regulate our gene expression via the neurotoxins affecting our chemical, physical and emotional exposures from each generation, and passing it on to the next generation. These neurotoxins create havoc in our body, nervous system and brain’s cellular function. Another way to explain this would be the on-going generational contaminate exposure: trauma-war generation, industrial water toxicity generation, the lead generation, the mercury generation, the glyphosate (agriculture chemicals) generation, micro-plastic generation, EMF generation, etc ….

My extensive research includes the blood group sciences in DNA research, hormonal and neurotransmitter imbalances, biotechnology, nanotechnology, membrane chemistry, tumor immunology, infectious disease (fungal, parasitic, bacterial and viral receptors), pathogenic biofilms that contribute to the five types of reoccurring illness’s and the hematological abnormalities seen when blood group antigens are missing with immunologically important proteins in a particular ABO blood group. The five types of illness patterns generally fall into one of these categories: infectious diseases, deficiency diseases, genetic and non-genetic hereditary diseases, physiological and/or psychological illnesses.

When counseling patients, my goal is to reduce the risk of developing intestinal permeability, oxidative stress and chronic inflammation that compromises our cells, hormones, health and well-being. Oxidative stress is caused by free radicals, and by-products of metabolism that can damage the integrity of our cells. Normally, antioxidants found in the body and in some foods protect against them. The burden of oxidative stress can outweigh our bodies anti-oxidant defenses, especially following menopause. Oxidative stress can also activate our immune system. That may be helpful in the short term, but the inflammatory process that results from immune system activation can harm us. When inflammation is unnecessarily prolonged, it can lead to dis-ease. This explains why epigenetics, antibiotics and/or chronic illnesses affect our digestive tract creating auto-immune responses, repetitive occurrences of SIBO, SIFO, C’Diff, allergies, MCAS, histamine intolerance, arthritis, hormonal imbalances, diabetes, cancer or heart disease. The risk of these issues may increase with aging throughout our Feminine Seven Year Cycles. Therefore, choosing how we wish to live and die with intention is very important.

Most nutrients, vitamins, minerals and enzymes are sensitive and destroyed by heat.

Enzymes are responsible for every metabolic action in the body, including digestion. A diet composed exclusively of cooked foods puts stress on the pancreas and requires a lot of energy to be expended for digestion. "The fresher the healthier!" The sooner we consume foods after harvest the more nutrients, energy and life force our food will provide us. Eating fresh organic fruits and vegetables that are in season, grown in your garden or grown in your region are simple ways of consuming the freshest food available. "The life in foods give us life!".

Hippocrates, known as the father of medicine, passed on this wisdom; the importance of good nutrition is the foundation for optimal well-being, "Let your food be your medicine and your medicine be your food".

• Eating in sync with your Menstrual Infradian Rhythm years.

  • Menstruation Days (1-5): A time for rest …. Nourishing and warming soups, stews and rice congees, root vegetables, lean protein and iron-rich foods, as well as drinking herbal teas such as red raspberry, nettle, chamomile, lemongrass, ginger or tumeric and curated herbal formulas that move Qi & Blood to prevent stagnation, relax the uterus and lessen uterine cramping. Avoid cold foods and drinks, spicy foods, greasy foods, alcohol and caffeine. Rest, hydrate, gentle stretching and stress management is a priority.

  • Follicular Phase Days (6-14): A time to build …. Consume leafy green vegetables, root vegetables, Japanese yams, lean proteins, broths, seaweeds, sesame seeds, tahina, and complex carbohydrates. Foods high in iron, folic acid, Vit B’s, copper and Vit A nourish our blood and yin (cooling, receptive cycle) while increasing our Estrogen and FSH. Consuming a curated formula that nourishes the yin and blood building during our follicular cycle is very advantageous.

  • Ovulation Days may vary (days 13-16 or days 15-17): Increase in active yang energy …. During this ovulation phase there is a shift from yin (cooling, receptive energy) to yang (warming, active energy). Supporting the free flow of Qi (vital energy), blood, adrenal function and smooth liver Qi as our Estrogen, Testosterone and LH spike. Consuming cooling, fresh raw vegetables, leafy greens, vegetable green juices with fresh ginger, pomegranate, beetroot, berries, and citrus fruits which provide antioxidants and fiber. Add fatty fish, nuts and avocados to support essential fatty acids. It is important to stimulate our liver meridian with sour foods such as lemons, green apples, stone fruits, plain yogurt, kefir, kimchi or sauerkraut as our liver is connected to our menstrual cycle and emotional well-being. Liver Qi stagnation can disrupt our hormones, ovulation and menstruation. If the desire is to become pregnant, include teas with Jujube red dates, maca, astragalus and tangerine peels which boost fertility and essential for a healthy reproductive system. Include eating fatty fish, plant-based protein, raw vegetables and high fiber foods. Reduce stress during this phase and exercise to promote the smooth flow of liver Qi.

  • Luteal Phase Days (18-28): A time for movement …. Assists in the shedding of our uterine lining. Focus on taking care of yourself. Our progesterone & cortisol spikes, therefore it is important to increase calories by eating warmer, lighter, slow-burning complexed carbohydrates that are easy to digest. Add very mild, spicy foods such as pepper, cumin, cinnamon, ginger and basil to increase circulation. Avoid caffeine, alcohol, dairy, meat, processed foods and sugar. Add movement to increase circulation such as walks in nature, QiGong, TaiChi or yoga. A curated formula that boosts our Qi, Yang, and calm our Shen, move Liver Qi and stagnation is very desirable to feeling our best during this phase.
    
    

• Caution when ingesting processed American Soy. Avoid GMO soybeans. Soy is highly processed in American industrialized farming, versus Asian farming. The US soy products are over-processed with additional ingredients of added sugar, coagulating agents, caramel colorings, hydrolyzed soy protein and unnatural flavors. The healthiest soy to eat are the least processed soy such as young soybeans called edamame, and organic, unprocessed tofu, tempeh, miso, natto and soy milk. The best place to purchase non-GMO soy beans in the US is from Iowa’s Fairview farms (www.laurasoybeans.com). They cultivate Laura Soybeans whereby you can make your own tofu and soymilk. Fresh soy products can also be purchased at Japanese, Korean and Chinese markets. Assimilating soy consumption, our intestinal microflora metabolizes the isoflavones into bioactive compounds with bioavailability, and estrogenic properties. Individuals who genetically produce equol—a (metabolite of daidzein) in our intestinal bacteria will experience enhanced benefits from soy isoflavones. Only 30% of Western women have the correct intestinal bacteria to metabolize soy isoflavones into S-equol. Those who do not produce equol-a in the intestinal microbiome, may not benefit from soy, Equelle, or menopausal OTC supplements containing soy. If we are experiencing fibroids or endometriosis it is best to avoid all processed soy products and opt for organic, unprocessed fermented miso or tempeh for anti-estrogenic effect on our uterus in very small quantities.
  
  

• Benefits from a Menopausal Reset Diet. The goals are to nourish our yin (cooling, calming and moistening aspects) energy, intestinal microbiome and adrenals, while balancing excess yang (heat and dryness) energy during our hormonal fluctuation years. These imbalances of hormones, yin and yang energies result in symptoms of night sweats, insomnia, fatigue, hot flashes, irritability and brain fog. Our diet should include foods that build yin which are both nourishing and cooling, such as wheat germ, mung beans, sprouts, seaweed, spirulina, millet, black beans, tofu, miso, edamame, kidney beans, chickpeas, lentils, barley, black sesame seeds, kale, watercress, cucumbers, radishes, cabbage, bananas, and blackberries. Eat foods with a high-water content such as soups, broths, salads and steamed vegetables. Avoid spicy foods, alcohol, caffeine, deep fried foods and processed foods to prevent an exacerbation of menopausal symptoms.
  
  

• Strategies for Nourishing Menopausal Fluids. Fluids can be nourished with foods, teas, broths and herbs. Fluid management can be enhanced with acupuncture. From a TCM clinical perspective it is important to understand that hormones are either steroidal (fat soluble) or non-steroidal (water soluble). They are both regulated by the blood, as it serves as the mediator between our prenatal and postnatal essence. Steroidal hormones include our sexual hormones: testosterone, estrogen, progesterone and most of our adrenal hormones such as DHEA, pregnenolone, aldosterone and cortisol. These are all governed by our liver, with the exception of our parathyroid hormone which is non-steroidal, but also governed by the liver. Foods that nourish our fat soluble, steroidal hormones are nuts, seeds, beans, eggs, mushrooms, bone broths, non-red shellfish, fatty fish, flax seed oil and nuts. Our non-steroidal hormones include thyroid hormones, insulin, prolactin, growth hormones and adrenaline/epinephrine. Our fight or flight response is referred to as a wei qi - automatic reaction. It is primarily regulated by the heart. Foods that nourish our water soluble, non-steroidal hormones are steamed grains, congees, or porridges, soups, bone broths, zucchini, pumpkin, squashes, Japanese yams, artichokes, jicama and seaweeds.
  
  

• Focus on Organic Fruits and Vegetables. We require 30 grams of daily fiber. Fruits and vegetables contain a wide range of healthy antioxidants and anti-inflammatory compounds that increase the chances we will age healthfully. The more fruits and vegetables that we eat the greater the chances of reducing the risk of developing inflammation, heart disease, obesity, cancer and diabetes. Free radicals can damage virtually every part of our cells, including the nucleus, where DNA, our body's unique genetic blue print, is produced. In fact, many scientists believe that free radical damage is one of the primary causes of aging. The end result is that free radicals rob our skin of its youthful appearance.
  
  

• Avoid processed foods. Highly processed foods cheat us out of protective nutrients. On the way from the farm to your plate, hundreds of vitamins, minerals, antioxidants and proteins get lost in industrialized production. Often high in trans-fat, chemicals, processed foods can trigger inflammation and digestive disorders. When possible, opt for locally grown and in season choices, which are more likely to retain their nutrients.
  
  

• Increase greens in your diet. Wheat and Barley grasses are chlorophyll rich foods, referred to as "cereal grasses. " They are known to be cooling, cleanse toxins from the body and have strong digestive properties to treat liver excesses, enhance digestion and decrease gastrointestinal inflammation. Drinking 2 ounces a day is like consuming 2.ó pounds of vegetables. Broccoli, radish and alfalfa sprouts contain high levels of sulforaphane, a compound that boosts enzymes that generate long-term antioxidant activity. The American Association for Cancer Research has shown that sulforaphane inhibits the growth of cancer cells and kills helicobacter pylori, the bacteria that causes stomach ulcers that can lead to stomach cancer. Cereal grasses are high in vitamin A., B12, C, E, folic acid, Iron, phosphorus and calcium.
  
  

• Eat legumes and grains. Try and eat from each bean group and each whole grain group daily provided you are not allergic, have MCAS, SIBO, SIFO, reactive or sensitive to legumes or grains. This allows us to consume lots of powerful antioxidants that mop up the free radicals to prevent cancer, lower cardiovascular disease, prevent high blood sugar, helps us to see, smell and hear better. Combining beans and grains provides a source of complete proteins. For optimal health, try to maximize the consumption of unrefined grains and minimize your intake of refined grains. Unrefined grains have all three layers intact and are rich in nutritional value such as B vitamins, calcium, magnesium, iron, potassium, phosphorus and zinc. Beans are high in fiber.
  
  

• Nibble on nuts. Nuts can starve off hunger without causing weight gain, despite their fattening reputation. In addition, tree nuts offer some of the same beneficial phytonutrients also found in fruits and vegetables. They are high in healthy fats, vitamins and protein. Studies show that eating nuts can lower LDL cholesterol such as; pistachio, hazelnuts, Brazilian nuts, walnuts and almonds which further protects our heart by slowing the absorption of sugar into our blood stream after eating a high-carbohydrate meal.
  
  

• Choose the right Omega-3 healthy fats.

  The saturated fats found in animal foods increase the odds of cardiovascular disease. Trans fats found in margarine and processed foods promote inflammation. We need to consume 30% of healthy fats daily into our diets. The Omega-3 fatty acids found in foods such as cold-water fish, flax seed, flax seed oils, salba (white chia seeds), avocados, olives, nuts and seeds, nut butters and dark chocolate protect our heart, brain and nervous system. "What's good for the heart is good for the brain." Current studies have revealed that fats in fish can help reduce the risk of dementia and Alzheimer's disease. Be conscientious of which fish you select, as the larger the fish the greater the chances of mercury. Smaller cold-water fish eat marine plant life and may contain lesser levels of mercury. Limit your consumption of high mercury albacore tuna to 6 ounces per week and totally avoid high mercury fish such as shark, swordfish, mackerel and tilefish. Fish that contain high omega-3 fatty acids are salmon, sardines, herring, eel, Japanese minnows and anchovies.
  
  

• Avoid hydrogenated fats.

  They cause our arteries to become rigid, sticky and clogged, raises our LDL and creates cardiovascular disease. Hydrogenated fats are damaged fats that have been altered through processing and are not found in nature. These are found in fried foods, baked goods, artificial and processed foods, creamers and commercially high-heat processed vegetable oils, such as corn, soy, canola. They are toxic to our body.

  • Hold the sugar. Baked goods, cereals, pastas, rice and white bread score high on the glycemic index (G 1), a rank of foods based on how they make blood sugar rise. The body quickly digests high (G 1) foods and converts them to sugar, which triggers insulin release causing your blood sugar to rise to very unhealthy levels. Sugar robs nutrients from our body. Sugars cause chemical reactions in the body creating inflammation, cavities, allergies, obesity, yeast infections, candida over-growth in our small intestine and weakens our pancreatic function. This can lead the way for developing metabolic syndromes, insulin resistance or diabetes. Sugar interacts with the collagen in our body creating a phenomenon called glycosylation known as the "browning reaction" causing crosslinking of collagen, making our skin prone to discoloration, known as ugly age spots. Our blood stream cannot process more than 2 tsp of sugar. One tsp of sugar equals 4 grams of sugar. Therefore, read labels prior to purchasing your favorite yogurts or ice cream, as you may be consuming far more sugar than you realize. When we dump sugar in our bloodstream, we are creating biochemical and hormonal chaos. High level of refined carbohydrates triggers the release of enzymes associated with inflammatory responses as well.
    
    

• Reduce your risk of pesticides. More than 800,000,000 pounds of toxic chemicals are used as pesticides each year on American farmlands. The Delaney Amendment is found in Section 409 of the Federal Food, Drug and Cosmetic Act. It states: "No additive that she'll be deemed safe if it is found to induce cancer when ingested by a man or animal." The EPA published findings in the report Unfinished Business; a comparative assessment of environmental problems rank pesticide residues in food as the third highest risk of cancer today. Buy organic grown produce whenever possible! Wash all produce, a few drops of apple cider vinegar in a bowl filled with filtered water is very helpful for rinsing or scrubbing vegetables and fruit. Peel produce if it is not organic. Currently FDA only samples about 1% of the food supply. Their current technology can detect less than one half of the 800,000 pesticides, herbicides and fungicides acceptable to use. Many chemicals have been banned from use, however these same toxic chemicals are still being sold and exported to Mexico and South America where there are no regulations and then the food is exported back to America. More than half of our winter produce comes from Mexico.
  
  

• Include cultured and fermented foods. Cultured organic foods such as: sauerkraut, kimchi, miso, natto, kefir, yogurt, temph, kvass, rejuvelac, kombucha, amasake and raw shoyu are great digestive aids and easy to digest, even for a weakened system. In the fermenting and culturing process, food is partially digested by live cultures. The cultured foods enzyme count is tremendous, making the nutrition readily available. Cultured foods are naturally rich in probiotics, such as L. Acidophilus and L. Bifidus - healthy bacteria that support good intestinal ecology for optimal digestion, assimilation and elimination. Foods high in calcium that support the growth of acidophilus are winter squash, pumpkin, buckwheat, bran, carrots, raw garlic and dark green vegetables such as endive, lettuce, kale and parsley. Foods high in FOS that support the growth of Bifido-bacteria are onions, garlic, bran, asparagus, chicory, buckwheat, bananas, Brazilian nuts, wheatgerm, glocomannan, rice bran, flaxseed and natto. Biotin will support acidophilus growth and keep candida in the cells in a non-invasive state.
  
  

• Eat sea vegetables. Sea vegetables have long been considered to possess powers to prolong life, prevent disease, alkalize the body, dissolve fat and mucus, supply fiber to the digestive system, purify the blood, improve skin tone, enhance beauty and health. Common types of sea vegetables are agar, nori, arame, kumbu, kelp, dulce, hijiki, wakame and Irish Moss. They contain more calcium than milk, more iron than beef and more protein than eggs. Seaweed is also a rich source of micro-nutrients and have more concentrated nutrition than vegetables grown on land.
  
  

• Benefits of a warm bowl of oats. Oat bran, the outer coating of oats, contain high concentrations of soluble fibers, which help trap cholesterol and move it quickly through the intestines. Unfortunately, most people eat their oats in the refined form, which contains very little of the precious bran that contains beta glucan and saponins. Whole oats are also rich in antioxidants that stop cholesterol oxidation, the process that enables it to stick to artery walls. Oats have also been known to prevent colon cancer by binding toxic minerals and acids, as they balance the body's blood sugar levels by slowing the absorption of carbohydrates and the saponins increase production of natural killer cells.
  
  

• Add longevity Mushrooms. Mushrooms are favored for both their taste and their therapeutic value. They can be consumed in cooking, chocolates, elixirs and nutraceuticals. Many mushrooms, particularly Shiitake, Maitake, Reishi, Agaricus, Cordyceps, Lion's Mane, Chaga, and Coriolus have superb anti-aging properties. Depending on the type, they may contain polysaccharides, sterols, coumarin, vitamins, minerals and amino acids that boost immune function, supports endurance, cognitive enhancing, lowers bad cholesterol, regulates blood sugar and protects the body from virus and cancer. Wood Ear (jelly ear) mushrooms are rich in collagen, protein and antioxidants.
  
  

• Caution when purchasing your protein choices. Our body needs protein to support immune function, hormones and maintain muscle mass. Rule of thumb, calculate your protein intake by your body weight. Consider 1.2-1.7 grams of protein per kilogram of your body weight per day to maintain your health. When shopping for fresh fish, poultry or meats it is important to cook them within a day of purchase to prevent an increase in oxidation, histamines and free radicals. It is very important to never consume cooked protein after 48hours due to increase of bacteria, clostridium botulinum, clostridium perfringens, salmonella, and staphylococcus aureus. Cooked protein must be stored at 41*F (5*C). Caution when selecting flesh protein: Avoid chicken soaked in bleach from the industrial farms that are marketed nation-wide; Pigs (pork) raised on jiffy lube to fatten them up; industrial farming of cows (beef & dairy) on antibiotics, sulfa, and antimicrobials; and farm raised fish on antibiotics and antimicrobials swimming in defecation. Very important to know where your flesh protein is raised. Consider including other healthy protein choices per one-half cup: dried beans (20gms), soybeans (36gms), lentils (9gms), non-fat yogurt (12gms), one egg (6gms), or two tablespoons of nut butter (8gms).
  
  

• Eat several sources of Calcium. Eat foods high in calcium such as sardines, salmon, yogurt, milk, cheeses, leafy greens, bok choy, broccoli, soy beans, white beans, tofu, figs, oranges, nuts, and whey protein to strengthen bones and teeth.
  
  

• Avoid genetically modified foods (GMO). GMO foods are highly likely to aggravate food allergies, histamine intolerances and mast cells due to the mutated smorgasbord, especially in sensitive people or immune compromised individuals. Most GMO foods are designed with antibiotic-resistant genes and are exposed to antibiotics, which compromises the healthy bacteria in our bodies. This pattern breeds super antibiotic-resistant strains of bacteria in our foods which is regulated by the FDA, EPA and USDA. While small scale farmers are being forced into economic impossibilities and undermined by the US government, as they choose to subsidize mono-crops for the following agriculture and petrochemical corporate conglomerates raking in billions of dollars that are heavily invested in GMO food production such as Dow Chemical, DuPont, Monsanto (owned by Pharmacia), Norvatis, Chevron, Shell, Uniroyal, Vulcan, Union Carbide, Stauffer Chemical, Rhone-Poulenc, Avery Dennison, Rohm and Haas, American Cynamid, Philip Morris, Nestle, Pepsi Co, Coca Cola and Anheuser Busch.
  
  

• Eat organically grown foods. The parameters of organically grown foods do not accept irradiation as an acceptable process. Organic farming requires the responsible maintenance of healthy, fertile soil. The soil must be rested and fed through natural methods without the use of chemical fertilizers, pesticides, fungicides, herbicides and rodenticides. Organically grown food offers a wealth of Health. It has more nutrition right down to the cellular level and no harmful chemicals, pesticides, waxes or residues. Pesticides have been linked directly to immune systemic disorders, cancer and nervous system damage. Eating organic does not contain genetically modified organisms (GMO's), growth hormones nor antibiotics. Organic foods taste better due to higher antioxidant levels.
  
  

• Drink Plenty of fresh water. Our bodies are composed of 70% water. Drinking the freshest, filtered water possible and staying hydrated are simple solutions for improved energy, flushing toxins, improving our skin and balancing blood sugars. Be selective of the water that you drink, as the EPA estimates that 1.5 trillion gallons of pollutants leak into the ground water each year, with the highest incidence of contaminants from lead, nitrates from fertilizers, jet fuels, industrial wastes, medications and radon. There are many filtration processes that remove contaminants. Check the site www.ewg.org and put in your zip code to obtain a list of the contaminants in your tap and bathing water. The site will also include suggestions on the best filtering process to utilize for your contaminants. Avoid purchasing water in plastic containers, or drinking out of plastic bottles, as polychlorinated biphenyls (PCBs) leach into the water and will cause endocrine disruption and inflame brain cells.
  
  

• Eat smaller, frequent meals to sustain energy levels. Loading up our bodies with food three times a day is a cultural habit, not a biological need. Instead, eating smaller portions four to five times a day delivers a steady stream of nutrients, blood sugar and energy to the body throughout the day. Less taxing on our digestive and metabolic systems, smaller meals prevent overloading and excess waste accumulation. Another benefit, is by dividing caloric intake one reduces the risk of heart disease. Snacking on healthy foods is an incredible trick to boosting energy levels. When your energy drops or you have difficulty concentrating between 3 and 6pm, have a healthy snack in the early afternoon and again before 6pm.
  
  

• Incorporate the power of adaptogen herbs in your daily routine. Whether we ingest adaptogens via teas, coffee, soups, dark chocolate, elixirs, tonics, powders or supplements, they will have a profound effect on our health and well-being. Adaptogens support our body’s ability to cope with stress, enhance resilience, increase physical energy, mental clarity, cognitive function and focus, influences our HPA axis by improving our neurotransmitters, hormonal balance and immune function. Adaptogenics have been used by centenarians in Asia and the rain forests for centuries. Consider using Ginseng, Astragalus, Ashwagandha, Rhodiola, Tulsi, Cordyceps, Schisandra, Gynostemma, Moringa, Eleuthero or Goji Berries to improve the quality of adapting to life’s daily stressors.
  
  

• The Acid-Alkaline Balancing Act. What we eat both builds and fuels our bodies and directly affects our bones. If we do not consume enough Vit D, calcium and protein our bones will not be able to rebuild themselves. Some of the food choices we make can actually create a calcium loss or drain resulting in nutrient deficiency. To maintain a healthy metabolism in our body, our blood plasma must be slightly alkaline at a pH of 7.45. A pH of 7 is neutral, and below 7 is acidic. A balanced pH is considered to be homeostasis. The foods we eat contribute to either an acid or alkalizing environment once they have been metabolized. The residue left behind are either considered to be acid-forming (carbonic, phosphoric or sulfuric) or alkalizing buffering minerals (calcium, iron, magnesium, potassium or sodium). The more minerals in our foods, the more alkalizing they are in our bodies. Proteins and carbohydrates are acid forming and leave an acid residue. They are foods such as sugar, flour, grains, beans, fish, poultry, meat and eggs. Alkalizing foods include fruits, green leafy and root vegetables, sea vegetables, soy products, miso and salt. Neutral buffers are yogurt, milk, cheeses and tofu. Choosing healthy foods from both categories helps to maintain healthy blood plasma and bone remodeling.
  
  

• Avoid salty and processed foods. Salt injures our blood which in turn injures our heart muscle. It contributes to edema, heart disease and hypertension. (FYI: Sadly, with the epidemic of POTS, we are encouraged to consume 10 grams of salt daily in order to increase blood volume. The medical establishment has yet been able to discover a cure for this debilitating post enterovirus illness exposure). Avoid artificial food colors, nitrates, sulfites, MSG, Bouillon cubes, food preservatives such as BHT, BHA and EDTA, synthetic flavors, food waxes found on produce which contain pesticides, fungicides and animal byproducts, plastic packaging, heat-processed soy and GMO’s. All of these suppress thyroid function, increase infertility, allergies, auto-immune disorders, obesity, immune reactions and cancers.
  
  

• Beware with underlying pre-existing inflammatory illnesses. The essential first step is to avoid pro-inflammatory foods such as dairy, gluten, soy, sugar, artificial sweeteners and exercise caution consuming night shade vegetables as they can trigger immune system responses and GI disorders. Refined grains can pose a different kind of problem as it ignites an inflammatory response that impedes the absorption of amino acids which is essential for boosting our immune system. It is important to test your nutritional intake tolerance, reactivity tests and gut-zoomer tests with an experienced healthcare practitioner.
  
  

• Consume Antioxidants. Food is your medicine. Antioxidants can protect against cellular damage, slows aging and helps prevent disease. We should aim for 3,000-5,000 ORAC units per day. You can find the ORAC Scale at www.ars.usda.gov. Some healthy choices include apples, avocados, basil, beans, berries, broccoli, cocoa, cranberries, green tea, lentils, mushrooms, nuts, olive oil, oregano, potatoes, peppermint, and tomatoes to name a few.
  
  

• Healthy and therapeutic benefits of congees. Congees or porridges have a long rich medicinal history in China, as early as 221-207 B.C. It can be main with rice, millet, sorghum, barley or wheat. The grains are just a fraction of the filtered water, and should be cooked for 4-6 hours for a more therapeutic outcome. Nuts or dried fruits should be added in the beginning. Herbs should be steeped in water for at least 30min, then added to the congee co minutes before serving. Fresh fruits and steamed vegetables added when serving.

  Asparagus congee is a diuretic and cleanses the arteries. Carrot congee eases flatulence and GI discomforts. Chicken or lamb congees fortify weak constitutions, invigorate and warm the body, Ginger congees are good for nausea, vomiting, diarrhea and indigestion. Pear congee with honey is good for upper respiratory infections with cough and fever. Black sesame congees will lubricate the intestines, prevent gray hair and enhance lactation for nursing mothers. Spinach congees lubricate the lungs and act as a mild sedative. Wild mushroom congee such as maitake and shiitake bolster the immune system and very therapeutic for fighting viruses.
  
  

• Eat consciously. Part of the journey to radiant health and well-being is getting to know ourselves and how to manage our bodies. Recognizing patterns and habits is the first step to freedom. It is worthwhile to consider cravings, desires, longings, obsessions and vices long before falling prey to old habits or unconscious behavior. Chewing our food until liquified or at least 30 times before swallowing, supports our food to become predigested in the mouth by the enzyme ptyalin found in our saliva. As a result, the stomach does not have to work as hard and absorption of important vitamins and nutrients occur more readily. Eat when you are hungry and stop when you are satisfied, and not stuffed. Eating mindfully teaches you the difference.

One of the most significant interactions between the gut and hormones occurs through estrogen metabolism. The estrobolome is a subset of gut bacteria comprised of Escherichia coli, Enterobacteriaceae, Bacteroidetes, Firmicutes, Proteobacteria, and Actinobacteria. These strains modulate estrogen levels by producing beta-glucuronidase, an enzyme that influences estrogen reabsorption.

An imbalance of these microorganisms (dysbiosis) in the gut can lead to excessive or insufficient estrogen circulation. This contributes to hormonal symptoms such as PMS, fibroids, endometriosis, and menopausal complaints.

Improper estrogen metabolism can also lead to an accumulation of harmful estrogen metabolites. This increases the risk of estrogen-dominant conditions, including breast and ovarian cancer. Optimizing gut health is thus crucial for maintaining balanced estrogen levels. 

Estrogen influences the composition of the gut microbiome diversity and also significantly impacts the gastrointestinal system as a whole. Fluctuations in estrogen levels affect overall gut health, particularly during menstruation and menopause.

Too much of this hormone can reduce gut motility, leading to constipation, while lower estrogen levels may cause increased motility or diarrhea. Estrogen also supports the intestinal lining by promoting mucus production and maintaining tight junctions between epithelial cells, preventing leaky gut and inflammation.

The hypothalamic-pituitary-adrenal (HPA) axis, which governs stress responses, is closely linked to the gut microbiome. Gut dysbiosis heightens inflammatory cytokines, disrupts HPA axis function and leading to dysregulated cortisol levels. An imbalance in cortisol can contribute to fatigue, weight gain, mood disorders, and metabolic dysfunction. 

Increases in cortisol levels affect the gut microbiota by altering gut transit time, intestinal permeability, and nutrient availability. This in turn, impacts the composition and diversity of the microbiota. Additionally, increases in cortisol can also lead to abnormalities in other sex hormones.

Research suggests that gut bacteria influences cortisol secretion through direct signaling pathways, affecting adrenal output and stress resilience. Addressing microbial imbalances can help regulate cortisol production and mitigate stress-related conditions. 

Progesterone is a critical hormone for reproductive health. Its levels can be influenced by intestinal inflammation and microbiome diversity. Chronic gut inflammation elevates lipopolysaccharides (LPS), which trigger immune responses that lower progesterone. This can contribute to irregular cycles, implantation failure, and infertility. 

Progesterone promotes the growth of bifidobacterium species, an effect that is increasingly noticeable during the later stages of pregnancy. Gut bacteria convert’s progesterone to neuro-steroids such as allopregnanolone, which affects the brain and nervous system. Low levels of allopregnanolone can contribute to postpartum depression, mood swings and psychiatric disorders.

A well-balanced gut microbiome supports optimal nutrient absorption, reduces inflammatory responses and promoting hormonal stability. Restoring gut health is an essential step in improving progesterone levels and reproductive function. 

Testosterone is essential for muscle growth, metabolic function, mood regulation, and libido in both men and women. Emerging research suggests that gut microbiota significantly impact testosterone levels through multiple mechanisms, including inflammation regulation and nutrient absorption. Dysbiosis and chronic gut inflammation can lead to increased oxidative stress, which negatively impacts testosterone synthesis. 

Elevated levels of testosterone in males and females were shown to correlate to a more diverse microbiota and quantity. Specifically, those with elevated levels of testosterone demonstrated higher quantities of Acinetobacter, Dorea, Ruminococcus, and Megamonas. Certain bacterial strains, such as Akkermansia muciniphila, have been associated with healthier testosterone levels and metabolic function.

Additionally, gut health influences insulin sensitivity, which plays a key role in testosterone balance, particularly in conditions such as polycystic ovary syndrome (PCOS) and hypogonadism.

It is important when treating a hormonal imbalance to look at more than just the hormones, as prescribing just BHRT or a curated TCM formula may not address all the underlying root causes. Successful outcomes require a proper diagnosis and treatment.

When adrenals are stressed, estradiol and testosterone can be shunted to DHEA while progesterone goes to cortisol. In women, the adrenal glands are the only source of DHEA. During menopause, the adrenals are the only source of testosterone, because the ovaries produce far lesser estrogen and progesterone. If the adrenals are exhausted and cortisol is low, menopausal and PMS symptoms intensify. Therefore, adrenal normalization should precede hormone modulation.

Neurotransmitter evaluation and support is also critical. The inhibitory neurotransmitters, serotonin and GABA help to maintain calm and mood; while the excitatory neurotransmitters, dopamine, glutamate, norepinephrine (NE) and epinephrine (EPI) influence energy, focus and memory.

During perimenopause and menopause, women are coping with fluctuating hormonal imbalances, and possible adrenal, neurotransmitter and thyroid imbalances. This complicated imbalance and dance with our hormones and brain chemistry challenges our stress adaptation mechanisms resulting in fatigue and exhaustion. These fluctuating levels of estrogen, progesterone, testosterone, cortisol and thyroid interact with our brain neurotransmitters that affect our emotional and physical responses to life, stressors in our environment, insults and infections.

It is important when treating a hormonal imbalance to look at more than just the hormones, as prescribing just BHRT or a curated TCM formula may not address all the underlying root causes. Successful outcomes require a proper diagnosis and treatment.

When adrenals are stressed, estradiol and testosterone can be shunted to DHEA while progesterone goes to cortisol. In women, the adrenal glands are the only source of DHEA. During menopause, the adrenals are the only source of testosterone, because the ovaries produce far lesser estrogen and progesterone. If the adrenals are exhausted and cortisol is low, menopausal and PMS symptoms intensify. Therefore, adrenal normalization should precede hormone modulation.

Neurotransmitter evaluation and support is also critical. The inhibitory neurotransmitters, serotonin and GABA help to maintain calm and mood; while the excitatory neurotransmitters, dopamine, glutamate, norepinephrine (NE) and epinephrine (EPI) influence energy, focus and memory.

During perimenopause and menopause, women are coping with fluctuating hormonal imbalances, and possible adrenal, neurotransmitter and thyroid imbalances. This complicated imbalance and dance with our hormones and brain chemistry challenges our stress adaptation mechanisms resulting in fatigue and exhaustion. These fluctuating levels of estrogen, progesterone, testosterone, cortisol and thyroid interact with our brain neurotransmitters that affect our emotional and physical responses to life, stressors in our environment, insults and infections.

Neurotransmitter imbalances associated with hormonal fluctuations:

• Mood swings: High dopamine, low serotonin and GABA; low adrenal and thyroid function.

• Insomnia: Low serotonin and GABA, high NE and EPI; low blood sugar, high cortisol, thyroid imbalances, low adrenal function, low progesterone and/or low estrogen.

• Hot flashes: High cortisol, low serotonin, estrogen and progesterone imbalances.

• Fatigue: Low glutamate, dopamine, and NE; thyroid imbalances, adrenal exhaustion, low iron, Vit B’s, D’s and/or E.’s

• Brain Fog: Low progesterone, pregnenolone and estradiol; low dopamine, serotonin, acetylcholine and glutamate levels.

• Anxiety: Low serotonin, low GABA, high NE, high EPI, high glutamate; high or low cortisol levels and low progesterone.

• Depression: Low serotonin and NE, high glutamate; low Vit D, low thyroid levels, high or low estrogen and/or thyroid imbalance.

• Chronic Pain: Low serotonin, high NE; low Vit D and low cortisol.

• Lack of Motivation: Low serotonin and dopamine.

• Carbohydrate Cravings: Low serotonin, insulin resistance and low dopamine.

• Weight Gain: Low dopamine and serotonin; low thyroid, high cortisol, insulin resistance and estrogen dominance.

• Constipation: Low serotonin, dysfunctional dopamine, low magnesium; thyroid imbalances, high estradiol and estrone.

• Diarrhea: High serotonin levels, VIP, histamine, dopamine and acetylcholine increases intestinal motility; cortisol, adrenaline and thyroid imbalances, low progesterone; IBS or gut infections.

• Bloating: Thyroid or digestive disorders; high or low estrogen and progesterone.

• Reflux: Imbalances of serotonin, dopamine, glutamine and GABA; high progesterone, low estrogen and testosterone.

• Memory Loss & Lack of Focus: Low thyroid, low cortisol, low dopamine, low EPI, low NE, low glutamate; low progesterone, low estradiol, low Vit D and B’s.

• Inflammation: Dysfunctional serotonin pathways can induce mast cells, glutamate and substance P can activate pro-inflammatory cytokines, NE and NPI can increase the adhesions of leukocytes; leaky gut, candida overgrowth, SIBO or parasitic invasions, high insulin, hormonal depletion, especially low progesterone, low omega 3’s and Vit D.

• Joint pain: Dysregulation of dopamine, serotonin, glutamate and substance P pathways; leaky gut, high insulin, genetic predisposition; low progesterone and high estradiol.

• Skin issues (acne, eczema, psoriasis, rosacea): Gut microbiota imbalances, leaky gut, stress ~ cortisol imbalances, serotonin, dopamine, substance P and NGF imbalances, dehydration, smoking, pathogens, allergens, histamines and/or high androgens.

• Hair loss: Thyroid imbalances, dopamine antagonists, serotonin associated with SSRI’s; emotional stress, low iron, zinc, Vit B12, or biotin; low estrogen, high androgens and/or DHT.

• Bone loss: Dopamine, serotonin, NE, NPY and acetylcholine imbalances; leaky gut, nutrient deficiencies; thyroid imbalances, low estradiol, progesterone and insulin.

• Heart inflammation: Viral or bacterial infections, autoimmune disorders, certain medications, leaky gut; high insulin and low estradiol.

Utilizing the trio lab testing with Vibrant Wellness; Gut Zoomer, Hormone Zoomer, and Salivary Hormonal Panel offers a comprehensive perspective on your hormonal imbalances, as well as how they are produced, metabolized, and excreted. As of now, they do not accept insurances, but will offer discounts with bundling of tests.

Sanesco Neurotransmitter testing; Their CSM testing for neuro-endocrine-hormonal imbalances target the root causes of underlying symptoms. They balanceshormonal, endocrine and neurotransmitters with targeted nutritional therapy and nutraceuticals. They work with Medicare and offer C0-Pay-One insurance billing options.

Quest and Lab Corp testing: Both companies accept a variety of insurances, including Medicare for Hormonal testing, Dirty hormonal testing (Estrone, 17-OH Progesterone, DHT, Fructosamine, C-peptide & Androstenedione), Genetic risk profile for poor Hormonal Detoxification (MTHFR, COMT & CYP1B1); CBC’s, CMP; Cardiac lipid profiles, Cardiac markers, Cardiac IQ profiles, Cardiac genetic (FH) testing; Inflammatory markers, Immune and Auto-immune profiles.

Ambry Genetics testing: These tests are very important to do before ever considering HRT during perimenopause, menopause or post-menopause transitions to determine if you carry any of the MSH6, MLH1, MSH2 or PMS2 (Lynch Syndrome) mutations or the BRCA1 and BRCA2 genetic mutations. Ambry Genetic testing is important to do if you think you are at risk for inherited cancer mutations, wish to detect disease-causing mutations that could be passed on to future generations, or have been experiencing on-going undiagnosed symptoms. It is best to do the Cancer Next Expanded 90 gene-test. Ambry Genetics works well with most insurance and medicare companies. The test is $250.00 without insurance. This test is worth it’s weight in gold! The test results create a roadmap for early detection and informs your healthcare team of better ways to manage your annual prevention and medical care. Ambry Genetics specialize in Hereditary cancers, Cardiovascular conditions, Neurological disorders and Rare conditions. I refer my patients to a very special lady, an earth angel that works at the Samuel Oschin Cancer Center, an affiliate of Cedars-Sinai. Her name is Angelica Smullin, MS, CGC. Licensed, Certified Genetic Counselor II. She can be contacted at: angelica.smullin@cshs.org

PCS Professional Co-Op Laboratory Services They offer affordable, rapid results and reliable lab testing for patients that are uninsured or have high co-pay with their existing health insurances. Their customer service is excellent.

Routine Annual Pap smears and Pelvic Ultrasounds with your gynecologist These are important exams to rule out cervical cancer, and determine the health of your reproductive organs, such as checking for thickened endometrial lining, fibroids, ovarian cysts or any other abnormalities within or surrounding your uterus.

Mammogram Screenings May include any of the following as prescribed by your HCP……    Standard mammogram which include two digital images of each breast,  Sonocine Breast Video helps to improve cancer detection along with annual mammograms; Diagnostic mammograms may include additional tests, as well as biopsies for lumps, pain or discharge; 3D mammograms or breast ultrasounds for dense breast tissues; Breast MRI’s for women at high risk of breast cancer; or Contrast-Enhanced Mammography (CEM), Molecular Breast Imaging (MBI) and/or Position Emission Mammography (PEM) for suspected lesions that are difficult to detect.

Dexa Scan Is used to measure bone density to assess the risk of osteoporosis, osteopenia, fractures or other conditions that can weaken our bones. Consider doing these every 3-5 years between ages 50-65 years old, and every 2 years over the age of 65 years old.

The Importance of Knowing Your Genetic Blood Type

Your blood type is more than just a label; it is extremely important health information. Knowing your blood type is important for when you may need a transfusion or when you may wish to donate blood, but did you know it can reveal your risk for certain diseases? It is also very important to enhance your diet with the superfoods compatible you’re your blood type in combination with your APO E genetic markers. Take control of your health and learn what clues your blood type may reveal.  

There are eight major blood types:

O+ and O-

A+ and A-

B+ and B-

AB+ and AB-

Like many of your features, such as eye color, your blood type is inherited from your parents. And just like other genetic traits, certain blood types are more common than others.

Type O positive blood is the most common; approximately 37% of the U.S. population has it. On the other hand, only 7% of the population has Type O negative blood. Blood donation organizations seek Type O negative blood because it is considered the “universal red cell donor” blood type. This means everyone, no matter their blood type can receive Type O negative blood in emergency, often resulting in life-saving transfusions.

What is Rh factor? What does it affect?

Rh factor, or rhesus factor, is an inherited protein that helps determine your blood type. If your blood type is Rh-positive (O+, A+, B+, AB+), your red blood cells carry this protein; if your type is Rh-negative (O-, A-, B-, AB-), your cells do not carry it.

Rh factor determines the compatibility of two people’s blood, which makes knowing your Rh factor important during pregnancy and for blood transfusions.

People with Rh-negative blood types can have serious reactions to Rh-positive blood types because their immune systems view the Rh-positive blood as a threat and attack it. This immune response can occur when someone accidentally receives incompatible blood during a transfusion or when a Rh-negative person is pregnant with a Rh-positive baby. In pregnancy, Rh incompatibility can result in harm to the developing baby. Fortunately, these pregnancy complications can be prevented with injections administered by a healthcare provider and should be a part of routine prenatal care.

The connection between blood type and cardiovascular disease:

People with blood types A, B or AB are at a slightly higher risk of developing heart disease than those with Type O. This is because their blood contains antigens that can make it more likely for blood clots to form. While the increased risk of heart attack is small (8%), the risk of blood clotting and deep vein thrombosis is considered much higher, over 50% according to one study.

Regardless of your blood type, there are ways to reduce your risk of heart disease. You can start by eating a well-balanced, heart-healthy diet that adheres to your ABO genetics which includes organic fruits, vegetables, lean proteins and whole grains, as well as balancing your diet according to your genetic APO E ratio of healthy fats-carbs-proteins with required exercise to decrease inflammation and high cholesterol. Daily exercising, decreasing stress, balancing hormones and maintaining a healthy weight may also contribute to reducing your risk.

The connection between blood type and cancer:

People with certain blood types may be at an increased risk of developing certain cancers.

Studies have shown that people with Type A blood have a slightly higher chance of developing stomach cancer than people with Type O blood. Similarly, a study revealed that while the overall risk is relatively low, individuals with Type O blood were less likely to develop pancreatic cancer than people with A, B, or AB blood types.

People with A, B, or AB blood types may also have a higher risk for lung, breast, colorectal, prostate, liver and cervical cancers. Researchers are still trying to understand exactly how blood type, genetic markers and these cancers are all connected.

If you have a blood type that is associated with an increased risk of cancer, it is important to be aware of the signs and symptoms of the disease so that you can get early diagnosis and treatment. You should also talk to your health care provider about ways to reduce your risk of cancer, such as eating a healthy diet, exercising regularly and not smoking. It is important to do genetic testing to determine if you carry certain predispositions to certain types of genetic cancers so that you can take additional precautions.

The connection between blood type and stroke:

About 4 out of 5 strokes are preventable, and there are genetic factors that can put you at an increased risk. People with Type A blood have a higher risk for stroke than those with Type O blood. A recent study found that patients who had an early stroke before age 60 were more likely to have Type A blood, while those with Type O blood had a 12% lower risk of having a stroke.   

If you have a blood type associated with an increased risk of stroke, it is important to talk to your doctor about the signs and symptoms of stroke. Regardless of your blood type, lifestyle behaviors including eating a healthy diet, getting regular exercise, reducing alcohol consumption and not smoking may help reduce your risk.

Do you know your blood type?

LabCorp and Quest Diagnostics offers a robust suite of wellness and screening tests that help you obtain a better overall picture of your health. Their Blood Type Test is a quick and easy way to discover your blood type. Test results are completed within 48 hours from the lab draw. This ABO test along with an APO E test can help you learn more about your overall health, genetic profile and how your blood type may affect your risk for certain diseases, as well as can be used for genetic nutritional guidance and counseling.

Clinical research conducted from population-wide surveys, researchers have found that certain ABO genetic blood types are associated with greater risks of heart disease, stroke, and certain cancers, according to hematologist Raymond Comenzo, a professor at Tufts University School of Medicine and medical director of the Blood Bank and Transfusion Medicine Laboratory at Tufts Medical Center.

“It’s not the kind of work that can guide clinical decision making for a specific patient,” Comenzo says. “But these linkages can provide avenues for further research to better understand these diseases and the risks for various populations.”

There are four major blood types: A, B, AB, and O. Our blood type is based on specific antigens, which are molecules that stimulate an immune response, that are present on the outside of our red blood cells. A person with B blood, for example, has B antigens on their red blood cells. This means that their body will recognize other B antigens as safe and won’t react to them. But if their body encounters A antigens from, say, transfused blood, it will immediately try to destroy those cells as if they were an infection. People with AB blood have both A and B antigens, and people with O blood have neither.

Blood types are genetic; they stem from variations in one gene in our body known as the ABO gene and they’re not something we can change. But learning how they impact different disease risks can improve our understanding of how and why people develop different health issues.

Cancers. Research shows that people with type A blood are at a higher risk of developing certain stomach cancers. Bacterial infections from helicobacter pylori are more common in patients who have type A blood, and these infections can cause stomach ulcers, inflammations, and sometimes lead to cancer, Comenzo says. H. pylori may also be connected to higher rates of pancreatic cancer in blood types A, B, and AB.

These three blood types may influence the risk of other cancers as well. “For patients who have type A, B, or AB blood, the ABO gene can also play a role in heightening the risk of certain cancers, particularly lung, breast, colorectal, and cervical cancers,” Comenzo says. Researchers still are unsure exactly to the “how and why” they are connected.

Heart disease. According to the American Heart Association, A, B, and AB blood types are associated with a greater risk of heart attack due to coronary artery disease than type O blood. In particular, people with AB blood appear to have the highest risk. These blood types have also been linked to higher rates of clotting disorders, which is likely related.

Stroke. A recent study found that people with blood type A were slightly more likely to have a stroke before the age of 60 than people with blood type O. More research is needed to determine what may be causing this connection, but many researchers suggest it may have to do with how different blood types contribute to clotting factors.

Mosquitoes and malaria. In lab experiments, mosquitoes seem to prefer feeding on people with type O blood, although other genetic factors also play a part. Fortunately, having type O blood helps protect people from the most severe effects of malaria, a mosquito-borne disease. Having said that, I have personally and clinically witnessed hundreds of female patients with A and AB blood type attacked by mosquitos, resulting in large welts, urticaria, fever, headaches, nausea and fatigue. Mosquitos ingest viruses, bacteria and parasites from a host and inject those pathogens into other individuals, transmitting Chikungunya, Zika, Dengue, West Nile, Yellow Fever and Malaria in humid climates all over the world.

COVID-19. In a large study of European patients, analysis suggested that patients with Type O blood were at a slightly lower risk of dying from COVID-19. “This was data collected from before we had vaccines,” Comenzo claimed. “It does not really translate into risk for an individual patient, because the relative risk is so small.”

Understanding how different ABO blood types may contribute to these risks can help improve how we recognize and manage different diseases of the global population. Comenzo suggests that many of these ABO differences at risk are small, and patients should focus on the risk factors that they can control, and try to live healthy lives. Comenzo shared that there are plenty of ways that individuals can minimize their risk, such as daily exercise, maintaining a healthy diet, decreasing stress levels, getting restorative sleep, not smoking, and opting for a positive attitude. It’s a choice that is available to us all.

Your genes are a unique instruction manual that makes you who you are. Yet sometimes this manual includes a risk for inherited diseases. The power of genetic testing is that it can detect inherited diseases, so that together with a healthcare provider, you can make better health decisions. Genetic testing is covered by insurances.

Genetic Testing

Ambry Genetics empowers you to take control of your health care plan and management. The more informed you are, the better decisions you can ultimately make for you and your family. That is why we have created a helpful Genetics 101 guide for those who want to learn more.

What Is Genetic Testing?

Genetic testing is the process of examining our genetic makeup to detect disease-causing mutations that may be passed on to future generations. If you think you may be at risk for an inherited disease, genetic testing can help inform a roadmap for care.

Why Is Genetic Testing Important?

Genetic testing provides a roadmap for people who may be at risk for or have already been diagnosed with a potentially inherited disease or for those whose symptoms have gone undiagnosed despite years of searching for answers – the importance of clinical genetic testing cannot be overstated.

Why? Because discoveries made possible through genetic testing may be actionable, and they could directly inform how your healthcare team manages your medical care, now and in the future.

How Do I Know If I Need Genetic Testing?

The Importance of Knowing Your Personal and Family Medical History:

There are a great number of inherited diseases, ranging from the extremely rare to those that appear with higher frequency and are better understood. The specific criteria for determining if genetic testing would be beneficial for you or a family member depends on the type of disease that is reflected in your family medical history.

Ambry's current menu of genetic tests is focused in four categories of genetic disease: Hereditary Cancer, Heart Conditions, Hereditary Neurological Disorders, and Rare Conditions. If the condition you are concerned about falls into one of these categories, Click on the appropriate title below to learn more.

Hereditary Cancer

Heart Conditions

Neurological Disorders

Rare Conditions

Your gut and brain do not operate in isolation. They are deeply influenced by our metabolic health, inflammation, nutrition, hormonal balances and lifestyle habits.

• Metabolic dysfunction and insulin resistance increase the risk of depression. Blood sugar instability disrupts our brain function, affecting mood and mental clarity.

• Chronic inflammation is a driver for mood disorders. Elevated inflammatory markers, such as high-sensitivity C-reactive protein (hs-CRP), are linked to higher rates of hormonal imbalances, depression and anxiety.

• Gut health affects hormones, mental health and brain function. The gut produces neurotransmitters like serotonin and dopamine, which regulate mood. Disruptions in the gut microbiome is linked to an increased in symptoms of chronic depression and hormonal imbalances.

• Nutrient deficiencies affect brain chemistry. Vitamin D, B vitamins, magnesium, and omega-3 fatty acids are essential for neurotransmitter production and brain health.

• Reduce Stress. Too much cortisol, triggered by stress, blocks the action of progesterone our calming and relaxation hormone. This block will create hormonal fluctuations and anxiety. Making more demands on our bodies will provoke a stress response and affect our gut microbiome.

• Feed your brain, gut & hormones. Most of our body’s serotonin, the happy hormone is made in our gut, and is produced more abundantly when we consume an abundance of tryptophan nutrients. Wonderful tryptophan sources are nuts (pumpkin, sunflower & sesame), chia seeds, edamame beans, spirulina, natural yogurt, organic fermented soy products, eggs, turkey and salmon.

5 ways lifestyle shapes mood. Your gut and mental health is built on everyday actions. Small, intentional choices shape how you think, feel, and function. Whether it's movement, nutrition, social connections, or time in nature, these elements have a profound effect on your emotional well-being. 

1. Social connection: The most overlooked gut and mental health booster.

Women are born and wired for human connection. Isolation is harmful for our health and wellbeing. Social bonds provide connection, stimulates our oxytocin, feel-good hormone, provides emotional security, helps regulate stress, and impacts our gut-brain-body function.

• Lower stress levels help to decrease the production of cortisol, the body’s primary fight or flight stress hormone.

• Social connection improves emotional resilience, reflection, focus and mental clarity, increasing strength to navigate disappointments, challenges and setbacks.

• Strengthens our immune system, resiliency and adaptability, while reducing the inflammation that contributes to mood swings, anxiety or depression.

• Lower the risk of loneliness, isolation and depression. 

2. Benefits found in nature: Improves gut-mind-body connection.

Spending time in nature is relaxing, calming, healing and stimulates our sensory nervous system. It lowers stress, improves concentration, and combats seasonal affective disorder (SAD).

• Spending time in nature can lower blood pressure, incessant mind chatter and cortisol levels, as well as reduce the feelings of anxiety.

• Sunlight exposure is essential for vitamin D production, which may reduce symptoms of stress, mood swings, depression and anxiety.

• Natural environments provide sensory stimulation that enhances creativity, mood, cognitive function, mental clarity, self-reflection and reduces stress.

3. Sleep: The foundation of emotional stability.

Poor restorative sleep, tired-but-wired restless sleep affects gut and mental health, stress regulation, and cognitive function. Sleep deprivation increases stress, weakens memory, and disrupts hormonal and neurotransmitter balance. Restorative sleep ensures your liver gets to cleanse the blood of toxins, your gut gets to fast, and your brain gets the downtime it needs to process emotions, rest from all the inner mind chatter, repair itself, and function optimally the next day.

• Stick to a consistent bedtime routine, our body thrives on regularity.

• Reduce blue light exposure before bed, as screens interfere with melatonin production.

• Short sleep duration contributes to irritability, mood swings and depression.

• Chronic sleep deprivation disrupts serotonin receptors, potentially impacting gut microbiome, memory and hormonal imbalances.

• Prioritizing restorative sleep improves gut microbiome, mental resilience, focus, and overall health and wellbeing.

4. Consuming dense nutrients: Food impacts our gut microbiome & mood.

Our gut and brain are fueled by what we consume. Prioritize consuming healthy nutrient-dense foods over processed, sugar-laden alternatives.

• Consuming sugar, ultra-processed foods, saturated fats and alcohol disrupt our gut microbiome, hormones and neurotransmitters. This in turn affects our hormones, moods, and may increase seasonal affective disorder (SAD), a seasonal depression noted in some women during the winter’s shorter days.

• Probiotics, protein and fiber-rich foods support gut health, hormones and neurotransmitters which affects mental clarity and emotional resilience.

• A healthy diet begins with consuming nourishing foods encompassing the right balance of vitamins, minerals, and essential fatty acids compatible with our ABO blood type.

• The Mediterranean diet is linked to a lower risk of depression.

• Omega-3 fatty acids, found in fatty fish, flax seeds and nuts, support our neurotransmitter function, cognitive performance, and mood.

• Magnesium, B vitamins, and antioxidants are essential for brain health and emotional regulation in helping our body combat stress.

5. Exercise: A natural antidepressant.

Daily exercise improves our muscle tone, immune system, metabolic health, adaptability, resiliency, mood, energy levels, cognitive function and sleep.

• Exercise provides a natural release of endorphins, which reduces stress and promote feelings of well-being.

• Increased brain-derived neurotrophic factor (BDNF), a protein that supports brain plasticity and reduces depression and anxiety.

• A boost in dopamine and serotonin levels, neurotransmitters that influence happiness and emotional balance that supports our hormonal balances.

• Short bursts of movement are known to increase clarity, focus, mood, and reduced symptoms of depression and seasonal affective disorder (SAD).

• Sedentary behavior (600+ minutes/day) increases symptoms of depression.

• Aerobic exercise and strength training increases muscle tone and reduces symptoms of depression and anxiety.

• Mind-body activities such as yoga, QiGong or Tai Chi help regulate adaptability, resiliency and stress responses.

• Exercise improves cognitive function, sleep quality, and emotional regulation which in turn improve gut-brain-body health, wellbeing and hormones.

The journal Frontiers in Microbiology  published a study that examined the influence of bisphenols on vascular calcification, including data from humans and an animal-based experiment. Given its widely recognized role as an endocrine disruptor, bisphenol A (BPA) has been replaced in many plastic products with other bisphenols, including bisphenol S (BPS), bisphenol F (BPF), and bisphenol AF (BPAF), though they too have been shown to have similar mechanisms of action as well as a magnitude of effect. Yet because most toxicity data exists for BPA, the other bisphenols do not receive as much public attention, and are below the radar of many individuals who look for “BPA-free” products. This study attempted to specifically evaluate BPF’s role in vascular calcification. 

Fifty-seven consecutive patients presenting with chest pain were enrolled in the study, 30 of whom had vascular calcification as determined by diagnostic CT imaging. Although bisphenols are typically measured in the urine, this study measured fecal bisphenol levels. Unfortunately, very little is known about the fecal elimination of BPF in humans; in this study, BPA, BPS, and BPF were all found in significantly higher levels among patients with vascular calcification compared to those without. Other significant differences include older age, higher rates of smoking, and a lower eGFR among people with vascular calcification. It’s certainly possible that these variables may also be relevant to bisphenol exposure; for example, tobacco smoke has previously been linked to higher urinary BPA levels.  Of the bisphenols, BPF was the most predictive of calcification in this study. 

Analysis of the gut microbiome was also done, which found significant differences between those with calcification and those without, such as a higher abundance of Escherichia-Shigella, Anaerovibrio, Prevotella, etc., among those with calcification, with abundance also associated with all 3 bisphenols and inversely with short-chain fatty acids (acetate, propionate, and butyrate levels).  

An animal experiment was also conducted, which found that BPF could induce vascular calcification in healthy animals and exacerbate it among animals with previously induced calcification. BPF disrupted the gut microbiota, including enrichment of Escherichia-Shigella, and was associated with an increase in several inflammatory signals, including LPS (endotoxin), IL-6, IL-1β, and TNF-α. Next, the researchers performed a fecal transplant from animals with calcification (also exposed to BPF) to those with calcification but not BPF exposure, and found an exacerbation in calcification. This and related experiments prompted the authors to conclude that BPF promotes vascular calcification through its effects on the gut microbiota.  

Currently, the effects of BPF on the human microbiome are unknown. This is despite an NHANES 2013–2014 study which found that roughly 2/3 of urine samples of adults and children in the U.S. had detectable levels of BPF, while 96% had detectable BPA, and almost 90% had detectable BPS. Given how underappreciated the hazards of BPF are compared to BPA, it’s likely this exposure has only increased since then.  

A 2024 review of bisphenols and phthalates suggested the evidence favors that their playing a large role in the obesity epidemic, mediated through at least 6 mechanisms that include the following: dysregulating the gut microbiome and promoting a pro-inflammatory milieu; a disruption of gut microbiota and increases in intestinal permeability and inflammation; and alterations in glucose and lipid homeostasis from exposure.  

A 2023 review of BPA cardiovascular toxicity concluded that BPA may induce dysfunction in multiple tissues, including blood vessels, the heart, kidneys, and liver. It points to a growing body of evidence suggesting that urinary or blood levels of BPA are associated with the incidence of heart attack, stroke, and coronary artery disease. This review included a 2020 analysis published in Ecotoxicology and Environmental Safety, which cited a 73% higher risk for myocardial infarction, 61% higher risk for stroke when comparing quintiles of exposure, including associations with heart failure, coronary heart disease, and angina pectoris. It also included a 2021 analysis of young adults, which found that higher BPA levels were associated with pro-inflammatory signals, including higher C-reactive protein levels, blood pressure, and pro-inflammatory gene expression. Another study with nearly 900 participants found a higher risk of subclinical atherosclerosis (thicker carotid artery intima-media thickness) and endothelial dysfunction among young adults (aged 12-30) with greater BPA exposure.  

While the vascular toxicity of BPF is not conclusively shown in humans, it is clear that toxicity is mediated by changes to the gut microbiota. For example, Akkermansia muciniphila has emerged as a likely beneficial probiotic and was shown to remove approximately 48% of BPF via biotransformation; similarly, Faecalibacterium prausnitzii removed up to 87% of tetramethylbisphenol F (TMBPF) in vitro. Regardless of mechanism, it is very important to screen for elevated bisphenol exposure (not just BPA), and identify contributing sources.

Bile is a vital body fluid that plays an important role in the absorption of nutrients in the small intestine as well as flushing the liver of toxins. Bile is continuously produced in the liver by cholesterol oxidation and conjugated to glycine and taurine, and subsequently stored in the gallbladder. Bile also works as a signaling molecule both inside and outside of the liver.

In Traditional Chinese Medicine (TCM), the root cause of the majority of imbalances in the body is liver dysfunction. In TCM, the liver is known as the "master organ" as it is the causative factor in many of the body’s ailments. The liver helps with detoxification, enzyme production, bile production, hormone production, immune cell activation and the storage of vitamins and iron.

How Does the Liver Function?

A critical function of the liver is the excretion of bile. A healthy liver also plays an important role in nutrient distribution by effectively metabolizing energy as well as storing vitamins and minerals for later use. In fact, everything that enters the body via the mouth is processed by the liver.

In modern society, livers are often overburdened and cannot perform their essential functions. This breakdown of function can lead to disease. Blockages in the gallbladder (such as gallstones and bile duct stones) can increase the amount of daily nutrition required, due to the lack of nutrients being absorbed. Gallstones can hinder bile’s ability to remove toxins. A non-optimally-functioning liver produces less bile, which can result in digestive issues such as bloating, constipation and stomach pain.  

The Importance of Bile

Bile has many functions; one of these functions is to lubricate the small intestines and stool. Less lubrication can result in constipation and too much can lead to diarrhea. A blockage in this area also increases the accumulation of toxins in the body, which creates oxidative stress, and the backing up of waste matter. When too much food remains in the intestine, it ferments, promoting leaky gut due to toxic gasses penetrating the intestinal lining.

Bile salts break down fats, so adequate bile is required for processing fats and are essential for weight loss. Bile also transports toxins out of the liver into the feces, and keeps everything flowing. If bile is not continually being produced and flowing, cholesterol stones can result.

Fat soluble vitamins, like vitamins A, D, E and K can only be broken down in the body if there is adequate bile. Patients that have had their gallbladder removed must be aware that they have no bile storage system, and, therefore, must manage bile production.

Liver Function is Important for Hormonal Balance

The liver and thyroid have a synergistic relationship, because T4 is converted to T3 by bile in the liver. T3 is the more potent thyroid hormone, which is metabolized from iodine. A thyroid problem may actually be the result of a bile or liver malfunction rather than anything to do with the thyroid itself. The liver also metabolizes many other hormones such as insulin-like growth factor and plays a major role in the inactivation of excess hormones.

Mental and mood imbalances can result from a sick or fatty liver because of the liver’s influence on hormones. Because mental and mood balance correlates with hormonal balance, it is vital to keep the liver healthy. And prevent liver Qi stagnation according to TCM.

Signs of Liver Imbalance

Bile cannot be produced effectively by an unhealthy liver. There are a wide range of symptoms of liver imbalance that could be contributing to low bile output including:

⦁ Gas, bloating, constipation

⦁ Leaky gut

⦁ Hemorrhoids

⦁ PMS

⦁ Irritability or Anger

⦁ Sleeplessness

⦁ Poor fat digestion

⦁ Irregular bowel movements or IBS

⦁ Stress

⦁ Alcohol

How to Support the Liver to Produce More Bile

1. Remove Causative Factors

First, remove causative factors that may be harming the liver. For example, avoid anything that increases lactate, such as coffee, sugar, alcohol and processed foods. The liver is the primary organ for lactate clearance, therefore, it’s important to ease the burden as much as possible.

2. Eat Foods that Support the Liver

Liver-supporting foods include bitter greens, dandelion, milk thistle, berries, green apples, lemons, and beetroot. Ginseng also promotes a healthy liver and bile production. To optimize the effectiveness of liver-supporting foods, it is wise to choose organic, which lowers the toxin burden on the liver. 

3. Practice Diaphragmatic Breathing Exercises

An interesting area of research in supporting the liver is diaphragmatic breathing exercises. The liver is positioned just below the diaphragm, and many people have shallow breathing. During deep diaphragmatic breathing, the diaphragm pushes down and massages the liver, stimulating bile production. Please see the variety of meditations and QiGong that we teach to enhance the smooth flow of liver qi to prevent stagnation.

Diaphragmatic breathing is said to help activate the liver and its detoxification pathways. When stressed, the breath is shallow, which keeps stress producing toxins inside the liver. The relaxation response (RR) via deep breathing has been studied in recent trials with positive results.

4. Try Intermittent Fasting

Bile is continuously produced in the liver and stored in the gallbladder when not eating.  Intermittent fasting can be a good way to increase the bile that is concentrated in the gallbladder.

5. Reduce Stress

Emotional stress is detrimental to our health and it creates a cascade of fight or flight hormones, such as cortisol, nitric oxide and adrenaline. This puts a huge burden on the organs of the body, but especially the liver as it is responsible for the removal of excess toxins and hormones. 

When it comes to the liver, it is the bile that keeps the energy moving and releasing waste products into the feces. Nitric oxide and cortisol get trapped inside the liver if there is no way for it to flow out with adequate bile.

Lowering stress, getting in touch with our anger and increasing bile production improves our body’s ability to detoxify and balance hormones. Increasing bile production also optimizes the absorption of fat-soluble vitamins A, D, E, and K in the small intestine.

Our gut health is the foundation of our overall health and wellness. In Traditional Chinese Medicine (TCM), our digestion is controlled by our Pancreas and Stomach, which work together to transform our food into energy (Qi) and nutrients in our body.

When our digestion becomes imbalanced, symptoms like bloating, fatigue, brain fog, imbalance in our hormones and irregular bowel movements can arise. There is never a one-size-fits-all approach, therefore getting to the root cause will improve our health, hormones and well-being.

Which Gut Type are You?

1: Qi Deficiency - Weak Digestion and Low Energy

Do you feel tired after eating? Experience bloating? Have loose stools? You may be experiencing Qi Deficiency.

Symptoms:

• Low energy and fatigue after meals.

• Bloating and feeling sluggish.

• Weak appetite or preference for warm foods.

• Craving sweets.

• Loose stools or frequent digestion issues.

What’s Happening According to TCM?

Your Pancreatic and Stomach Qi may be too weak to properly process food and absorb your nutrients. This can happen from overeating cold-raw foods, stress, excess worrying or overworking.

How to Strengthen Digestion:

• Eat warm, cooked foods (soups, stews, broths).

• Avoid cold raw foods and iced drinks.

• Chew thoroughly and eat mindfully in a peaceful environment.

• I prefer to create custom curated TCM formulas, which may include herbs such as Huang Qi, Bai Zhu, Ginseng, Shan Yao, Bai Bian Dou, Fu Ling, Yi Yi Ren, Sha Ren, Jie Geng, Da Zao, and Gan Cao to alleviate Pancreatic and Stomach Qi Deficiency.

2: Qi Stagnation - Sluggish, Stress-Induced Digestion

Have you ever experienced digestive issues when you are stressed or anxious? This is a red flag for Qi Stagnation. Stress and anxiety block Liver Qi which disrupts and interferes with our digestion.

Symptoms:

• Bloating, gas, nervous stomach or IBS symptoms.

• Acid reflux, heart burn, or belching and burping after meals.

• Feeling easily full while eating just a small meal with hypochondriac pain.

• Mood swings, irritability, or digestive issues that worsen with stress.

• Discomfort just below the ribs, epigastric pain and abdominal distention.

• Tension headaches or migraines.

What’s Happening According to TCM?

When the Liver Qi becomes stuck and stagnant, it overacts on our Stomach and Pancreas slowing digestion and causes an array of digestive issues, including hormonal and PMS issues. Emotional stress, irritability, depression and anger are huge triggers.

How to Get Digestion Moving:

• Gentle movement (walking, stretching, yoga, Qi Gong or Tai Chi).

• Eat bitter and sour foods (greens, citrus, green apples).

• Practice deep breathing, meditation and stress management.

• I prefer to create customized curated TCM formulas which may include herbs such as Chai Hu, Xiang Fu, Bai Dou Kou, Mu Dan Pi, Zhi Shi, Hou Po, Yan Hu Suo, Mu Xiong, Xiang Yuan, Yu Jin, Chen Xiang, Tan Xiang Bai Shao, Bai Zhu, and Gan Cao to invigorate the smooth the flow of Liver Qi, and blood, break up stagnant Qi, alleviate epigastric and abdominal pain, harmonize the Liver and Pancreas to benefit digestion.

3: Dampness - Heavy, Mucus-Laden Digestion

If you experience sticky bowel movements, brain fog, sluggish metabolism, and heaviness in your legs you may e experiencing Excess Dampness.

Symptoms:

• Sticky, sluggish digestion.

• Have to wipe multiple times to feel clean after bowel movements.

• Nausea, heavy limbs, puffiness.

• Brain fog and difficulty concentrating.

• Possible yeast overgrowth, sugar cravings

What’s Happening According to TCM?

Excess Dampness and Phlegm clogs digestion, making it difficult for our body to properly break down food. Eating too many cold, damp-producing foods such as dairy, sugar, bakery items and processed foods can exacerbate symptoms.

How to Clear Dampness:

• Eat warm, drying foods (ginger, mushrooms, roasted vegetables, and nuts).

• Reduce dairy, sugar, and processed foods.

• Drink herbal teas (ginger, fennel, cardamom).

• I prefer to create custom curated TCM formulas which may include herbs such as Dang Shen, Cang Zhu, Fu Ling, Yi Yi Ren, Bai Zhu, Shan Yao, Lian Zi, Bian Dou, Jie Geng, Sha Ren, Hou Po, Chen Pi and Gan Cao to dry dampness, regulate the smooth flow of Qi in the gut

  and harmonize the Pancreas and Stomach.

4: Heat in the Stomach creates an Inflamed Gut, and Overactive Digestion

Do you frequently experience acid reflux, belching, bad breath, or constipation? These are signs of excess Heat in our Gut.

Symptoms:

• Acid reflux, heartburn, dyspepsia.

• Bad breath, mouth sores.

• Feeling excessively hungry or thirsty.

• Constipation with dry, hard stool.

What’s Happening According to TCM?

Too much Heat in the Stomach often from spicy foods, alcohol, caffeine, or stress burns up digestive fluids, leading to dryness and inflammation.

How to Cool Down the Stomach:

• Eat cooling, hydrating foods such as cucumbers, celery, watermelon, zucchini, citrus, leafy greens, mint or peppermint.

• Reduce spicy foods, fried foods, alcohol, and caffeine.

• I prefer to create individual curated TCM formulas which may include herbs such as Huang Lian, Huang Qin, Mu Xiang, Chai Hu, Xiang Fu,

  Bai Shao, Zhi Shi, Qing Pi and Gan Cao to spread Liver Qi, clear toxic heat, direct Stomach Qi downwards, regulate the smooth flow of Qi and harmonize the Stomach to optimize digestion and alleviate

  discomfort.

5: Damp Heat invading Large Intestine

Are you frequently experiencing indigestion with spasmodic cramping in your abdomen, epigastric pain, acid reflux, nausea or vomiting, diarrhea, rectal pain, fever or malaise? These are signs of Damp Heat in your Gut, Dysentery (traveler’s diarrhea), Gastroenteritis (bacteria or viral), summer flu, or food poisoning.

Symptoms:

• Acid reflux or indigestion.

• Nausea and vomiting.

• Spasmodic cramping, abdominal distention and abdominal pain.

• Diarrhea with lower abdominal cramping.

• Possible rectal pain, fever and malaise.

What’s Happening According to TCM?

Acute or chronic diarrhea associated with damp heat invasion of the large intestine.

How to Clear Damp Heat from the Intestines:

• Stay hydrated with filtered water and ginger or fennel tea to prevent dehydration.

• Eat foods that are easy to digest such as soups, porridges, congees, rice, cooked fruits and vegetables in early stages of recovery.

• Avoid spicy foods, fried foods, dairy, refined sugary foods, alcohol, caffeine, raw cold foods or beverages.

• I prefer to create individual curated TCM formulas which may include herbs such as Huo Tan Mu, Jiu Bi Ying, Che Qian Zi, Shi Lu Pi, or Fu Ling, Cang Zhu, Huo Xiang, Ge Gen, Bai Zhi, Bai Shao, Chen Pi, Huo Po, Chuan Mu Xiang, Da Huang, Yi Ren, Gua Lou, Mai Ya, Bo He, Chi Shi Zhi , Huang Qin, Huang Lian to clear damp heat from the

  intestines, astringe the intestines, alleviate pain and stop diarrhea.

So which gut type are you?

Perhaps a mix between two or three (Hint: Most people are!) That is why a curated solution is best to determine the root cause and identify which imbalances must be addressed first to fully resolve any underlying digestive issues in order to heal your gut, microbiome and balance your hormones.

The Nei Kung usually is practiced while lying flat on the back with eyes closed and legs pressed together. It can be done in cross leg meditative pose, but the best time to practice, is in bed at night before going to sleep. The name literally means “inner efficiency,” and the reason for this title will be easily discerned when one has practiced it a few times. Generally, you will fall asleep while repeating the mental affirmations. “The practice will put you to sleep, if it could be bottled, it would make a great substitute for sleeping pills!”

Upon awakening during the night, you may feel a strong heat sensation flowing through you, which will have great healing qualities. At other times, when walking or sitting quietly, one may feel the heat at the base of the skull, as a flush in the cheeks or in the various limbs. “Where ever the heat is strongly felt, there is said to be a blockage.” This is the Qi at work. As the Qi energy flows to the body from just below the waist down to the soles of the feet (the so-called “bubbling spring”), it passes through the meridian channels which is the basis of acupuncture. Effects are strong and surprising to the beginner. One will awaken the next morning with much energy.

The secret Nei Kung (pronounced nai kan in Japanese) is a comparatively simple meditation that has great healing properties. To practice Nei Kung we will simply have to memorize the four affirmations, not a very difficult task. It is best to do the practice as given, without any thoughts of the results, then be surprised by the effects that develop. The sages have passed this on, “He who can keep his concentration in the soles of his feet will heal 1000 illnesses.” The meaning of this will become clear in practice, as the energy builds up and surges from below the navel to the soles of the feet, “the bubbling spring.” The spot below the navel is known as Dan Tien. There is little known of the “bubbling spring” because it is generally considered part of an oral tradition, that is usually taught by a master directly to disciple and not written.

It had almost disappeared in Japan, with the exception of one of the greatest Japanese Zen masters, Hakuin Zenji, wrote about it very explicitly and used it to great advantage in the 18th century. He attributed his recovery from illness, when he was a young man, to the instruction in the Nei Kung given him by a fascinating teacher who lived in a cave in the mountains near Shirakawa (White River Junction) in one of the coldest parts of Japan. The mountain hermit (known as Sennin in Japan ), was said to be over 200 years old and would often go without food for considerable length of time, as indeed he was doing when Hakuin arrived at his mountain cave after a long and difficult journey. But it was here, where master Hakuin learned to regain his health, by learning how to circulate and balance his vital force known as “Qi” and to bring his heart fire down rather than letting the yin of the kidney region rise. This enabled Hakuin to gain many breakthroughs in his Zen practice years later leading to Satori (sudden enlightenment).

Instruction

Lying on your back, in bed, with eyes closed and the room light turned off, press your legs together and begin to mentally repeat the following four affirmations, over and over, until sleep intervenes:

1. This Energy Sea, this Dan Tien., from below the navel to the soles of the feet, full of my Original Face; where are the nostrils on that face?

2. This Energy Sea, this Dan Tien, from below the navel to the soles of the feet, full of my True Home; what need of a message from that home?

3. This Energy Sea, this Dan Tien, from below the navel to the soles of the feet, full of the Pure Land of Consciousness only; what need of outer pomp for this Pure Land?

4. This Energy Sea, this Dan Tien, from below the navel to the soles of the feet, full of the Amida Buddha of heart and body; what sermon would this Amida be preaching?

When these formulas are repeated over and over, the effects should take place automatically, any deliberate effort to make it happen, however, will prevent it from doing so. This effect will be as healing as any practice that can be performed. All that is needed is regularity. Please note, that as time goes by you will become a bit oblivious to the cold around you and develop an inner heat that some correspond to the dumo heat of Tibet.

A few words of explanation about the terms used above seem in order of explanation; “Energy Sea” refers to the area just below the navel, where the Qi energy is stored. It is the seat of intuition and the Asian credit this as greatly influencing creativity. Healing practice is usually based on the flow of the Qi and this will flow from the Energy Sea or Dan Tien, known as the “bubbling spring” at the soles of the feet. It is interesting that the Tantriks of India worship this energy as the Shakti, having personalized this energy as the goddess who is the active, female side of the unchanging reality, Shiva. There is no more useful practice in developing the ability to actively circulate this life force, whether it is by the Nei Kung through mental practice or by Qi Gong, Tai Chi or Tai Chi Ch’uan thru physical movement. “Original face” is a term that occurs in Zen Buddhism, particularly where there is practice with the Koan ( a case or insoluble problem used in Rinzai Zen ). Show me your “Original Face” before you were born! It is a famous admonition that Zen teachers have used and it has become a favorite beginners Koan in Zen practice, both in China and Japan. Of course, it means your True Self or Buddha nature.

The “Pure Land” refers to the Western Paradise in the Chinese Amitabha sect of Buddhism (known as Shinshu in Japan). Amitabha, whose name is Amida in Japan, is the non-historic Buddha of infinite light. Gautama Buddha, the historic Buddha from India ( who lived 2500 years ago), is supposed to have told his followers before recorded history, there was a great Bodhisattva ( enlightened being, one on his way to becoming a Buddha ) who took a vow that, if he should succeed in becoming a Buddha, he would save all beings and if they remembered his name just 10 times, he would take them, no matter how sinful they were to the Western Paradise, the “Pure Land” where they died. There they would enjoy ideal conditions to continue their practice of Buddhism and eventually attain “Nirvana.”

Recently in Japan a master of about 90 died. Some years ago I spent an interesting time with him and believed that he was possibly the last master of Tai Chi Gik, a self-defense form of Tai Chi in which he could paralyze an opponent by touching him in a particular spot. This would stop the flow of the vital force and leave the opponent helpless, and it is believed that for this reason, the practice was abolished. His energy was so powerful. It was from this master that I learned the Nei Kung.

This master, whose name was Itako, suggested lying nude on the earth, facing up to the sun, so as to take in the Yang of the sun and absorb the yin of the earth at the same time. He felt that this was the best way to practice Nei Kung, for those who have the privacy to do so.

Working with the breath is known as the Great Circle Meditation, along with another form of meditative breathing, together make up what we call Reverse Meditative Breathing. I recommend that this type of breathing be practiced as a preliminary to all other meditations, for it quiets the mind. There is also a form in a moving meditation, Tai Chi Chih, known as the Joyous Breath, or the Standing Horse and this can be practiced while standing as a preliminary to other forms. The Reverse Meditative Breathing, while an excellent preliminary, is in it self the meditation of the highest efficiency and can lead to a state of deep immersion. It is energizing and generally should not be done just before bedtime, as it may prevent restful sleep. The healing effects will be obvious to the one practicing it regularly. There are deep spiritual effects also, as the first part of the Reverse Meditative Breathing is almost synonymous with the developing of the Golden Flower, (the immortal spirit body spoken of in such esoteric works as The Secret of the Golden Flower - only the movement of the eyes is different). In particular, these meditative breathing practices make an excellent preliminary to mantra meditation. Those who do not now obtain good results with their regular attempts at meditation should discover that Reverse Breathing techniques will greatly increase the efficiency of their own form of meditation.

In this busy world, perhaps a typical example might be the following:

Arriving home in the late afternoon or early evening from the stress of surviving rush hour, fresh off the crowded freeway, the meditator finds he has about 45 minutes before he is to dress for dinner and decides to use his time for a sitting of meditation. His mind is full of the activities of the day and his face shows the tension of driving through heavy traffic, yet he immediately sits down, closes his eyes ...... begins to repeat his mantra or whatever form of meditation practice he is doing. The mind does not turn off that easily and soon memories of the day, plans for tomorrow and idle daydreaming intervene. If he is tired, the sudden relaxation may put him to sleep. In most cases, it will be difficult for the mind to be clear and still, not active but aware, so that he can meditate properly. It is difficult to have good meditations when the mind is fuzzy and dull, and this is particularly true of mantra meditation.

In these circumstances, if he will do Reverse Meditative Breathing for 5 or 10 minutes, he will be invigorated, the mind will probably cease its endless “monkey chatter,” and then if he drops the mantra into the ensuing silence, he should obtain quick and effortless results. The effortless part is important, as effort in meditation has the opposite effect from that intended. “It is the asset of no effort that gets results!” I am always amazed at how quickly newcomers attain the state of pure consciousness when working with a mantra for the first time - if they preceded their meditation with two reverse meditative breaths. Often in just eight minutes of silent practice, three quarters of the beginning meditators have entered this pure state of consciousness called transcending. “This is a remarkable result!”

From the Asian point of view, the importance of the Reverse Meditative Breath can be surmised when we know that the ultimate in meditation is to mix the essence, vitality and spirit so as to attain immortality. This is exactly what we are doing in the orbits of the two Reverse Meditative Breaths.

These two circulating breaths have great power on their own. Finishing the nine orbits, one is usually in a state of great quietude, so it is obvious that these breaths prior to meditation are really powerful. In some ways they resemble the backward flowing method of the Tibetans and Chinese, transmuting the sexual energy into something higher. For this reason, let me remind you, Reverse Meditative Breathing is greatly energizing and will interfere with sound sleep, therefore should not be performed just before bedtime. (There is one exception to this, nocturnal emissions or nocturnal incontinence; one should awaken at 1 am and perform 9 macrocosmic orbits of Reverse Meditative Breathing ........ nightly ejaculations and incontinence should stop and one should awaken with a tremendous amount of energy each morning).

Part I Instruction

We will begin with a visualization, first, close your eyes. Now imagine that you are seated on a fleecy white cloud, which comes up over your hips. It is soft and buoyant and gradually it lifts you off the ground as it begins to soar aloft. Up and up goes the cloud, with you seated comfortably on it. Now high above, you see a great waterfall in the sky, a waterfall of “warm golden light” cascading down. Gradually your cloud approaches the base of the waterfall and now as you reach it, the moist “warm golden light” pours down over your head. You are engulfed by the golden light.

The warm feeling breaks thru the top of your skull, down past the eyes, nose, the mouth and chin. Bathing you internally with “warm golden light,” it goes down past the shoulders, the chest and the abdomen coming to rest at the Dan Tien, two inches below your navel.

After resting there a minute, the “warm golden light” rises to the belt and splits in two, one part going to the right and one to the left. Reaching the sides, the two rays start down again, past the two hips, to the thighs, the knees, the calves and the ankles, finally reaching the soles of your feet. And there you sit, with the soles of your feet bathed in the “warm golden light,” all of this should be vividly visualized.

After a moment’s pause, we bring the light up the inside of the leg, passing the ankles, the calves, the knees and the thighs ...... then reaching the pelvis and coming together at the Dan Tien below the navel.

Now the light goes between the legs to the base of the spine and begins a slow ascent, reaching each cell of the back as it works its way up towards your head. From the base of the spine of the moist warm light .proceeds to the small of the back, the middle of the back, the shoulder blades, the shoulders and the base of the skull, where there is often the greatest blockage. From the neck where the skull begins, it rises slowly until it reaches the top of the head, where it rests ....... splashing down like a golden shower over and through the head. We have now returned to where we began, having made a “grand orbit.” This is the best way for you to start each day, having the waterfall splash down over the skull and then the warm golden light working its way down to the soles of your feet, then back up to the top of your head. This should be performed once and then the smaller macrocosmic work should follow. Generally we perform these circles nine times, but in the event of a lack for time, three times can be affective as well.

If the truest thought can now be easily experienced, you should begin the smaller macro cosmic orbit, which will make up the bulk of your practice with Reverse Meditation Breathing. The trip to the soles of the feet is valuable and many choose to begin by breathing in through the soles of the feet or even a sexual organ, beginning the ascent from there. However, the small orbit in our main practice will start at the Dan Tien. After our first trip, utilizing the waterfall and the descent to the feet, we will be content with a circle that goes from the small of the back to the top of the head and then down to the Dan Tien.

We began the smaller orbit by starting at the Dan Tien, taking the light between the legs, then slowly up the back. Rest at the top of the head for a moment or two, and then come back down the front to the spot two inches below the navel, Dan Tien. Continue this orbit eight more times, adding the proper action of the breath, the eyes and the anus, as described below.

The Breath; as the lights start up the back, touching every cell, we begin to breathe in, expanding our chests in the abdomen as we do so. By the time the light reaches the top of the head (where we rest), we have breathed in as much as possible and expanded greatly. At the top of the head we hold our breath. This is an excellent time to insert a mental affirmation.

Then start down by exhaling through the nose, with mouth closed, separated in four sections. That is, as we breathe out a little; 1) the light comes down to the chin, then we breathe out some more 2) the light reaches the chest, breathe out some more, contracting as we do so 3) the light reaches the diaphragm, and finally, 4) as all the breath is being expelled, the light reaches the Dan Tien. We rest there with the stomach contracted tightly against our spine.

The Eyes; now that we have mastered the expanding-inhaling breath going up and the contracting-exhaling breath coming down in four levels, we can learn the correct eye movements. These movements of the eyes take place even though the eyes are closed.

As we take the light up the spine, and breathed in, we raise the eyes, using them as a lever to bring the light up. We begin with the eyes, which are closed, focused on the Dan Tien below. Then, as the light comes up the back, we breathe in, the eyes are gradually raised until they turned to the top of the head, as the light reaches the top and the breath is full and held. In effect, we feel as though the action of the eyes is bringing the light up the back.

Starting down the front, as we breathe out in four levels, the eyes gradually are lowered, until, by the time the light is back in the Dan Tien, the eyes are once more focused in that direction.

The Anus; there is one more action to learn in making the small orbit. When the light, having come through the legs to the backbone, starts slowly up the spine and we breathe in and raise our eyes, we contract the muscles of the anus and hold them tight until the light reaches the top of the head. Then, after the pause, as the light starts down with the breath being exhaled in four sections and the eyes are being lowered, we relax the muscles of the anus gradually, until they are again normal, as the lights again reaches the Dan Tien.

All this takes time to learn, but it is not really complicated. We began by visualizing the waterfall and taking the light to the feet, and then back up the spine to the head, but with each circle thereafter, we start from the Dan Tien, taking the light thru our legs and start up the back, taking proper action with the breath, the eyes and the anus. “We must come back down to the Dan Tien in the four sections.”

This is a very powerful meditation as it does have the power of arousing the Kundalini, thus causing sexual excitement. However, it is balanced by the fact that it transmutes the sexual excitement into a higher form of energy.

Part II Instruction

We are now going to learn the second part of the Reverse Meditative Breaths. This part is much simpler, but first, I think it would be most helpful to discuss the meaning behind the movement.

It is believed in India that there are two channels, known as Nadis, that reach from the left and right eye down to the spot between the legs, below the sexual organs. They are called ida and pingala, they are said to crisscross in figure eights on the way down to the terminus between the legs. However, for our purposes we will visualize them as being straight.

The intrinsic energy known as Prana or Qi is said to descend and ascend through these channels corresponding with the breath. However, in the case of an enlightened saint or sage, the Prana is said to at times to come up through a hair thin central channel known as the Sushumna. Such Saint-poets as the Tibetan Milarepa have written of the great ecstasy of sexual climax and for the enlightened one, it frequently last for longer periods of time, especially in the Tibetan practice known as the left-hand Tantra, utilizing a backward flowing method. This bliss is deliberately cultivated through an unusual sexual contact without discharge.

I find it necessary for us to know this, because we are going to take the breath down through the outside channels and then “shoot it” up to the center, visualizing it entering the Sushumna or better known as the central channel.

We begin by imagining the warm golden light starting on our right side and our left side, at the heart level, working its way down the outside channels, as we breathe in and expand. The light is visualized as going down, though the breath is being taken in. When the light reaches the spot below the sexual organ (the two sides emerge there), we rest a moment and then contracting the anus tightly, we shoot the light up the middle channel as we breathe out and contract the stomach and chest. Going down the sides (at this point it appears to be two lights), we breathe in and expand; shooting up the center, we breathe out and four sections (as we did in the previous breath) and raise the light to the heart level (not beyond) as we contract. There is no eye motion with this breath, but the eyes are closed so that we may vividly visualize what we are doing.

This is an intensely powerful breath and it is suggested that it is not to be performed more than nine times. It does stimulate sexual energy (which the other breath can transmute, if so desired), and may even cause psychic experiences at first. However, this is not our main focus at this time, so please ignore them.

The two breaths together are greatly revitalizing and should heighten your energy level considerably. Nine times doing each breath, followed by a period of serene rest and the emptiness one usually feels, is not only revitalizing, but tends to stimulate creativity and intuition.

It is suggested that you start all your meditations and sessions with these breaths or with the chanting of a Mantra followed by these breaths, and then perform your own form of meditation. Remember, it is best not to do these breaths before going to sleep at night.

Please do not worry about any of the references made to visions, sexual stimulus, psychic abilities or arousing of the Kundalini. These were made with the idea of educating you to all the possibilities, but with most meditators, doing the Reverse Meditative Breathing will be a happy and profound experience. “Our thoughts and breath are two sides of the same coin; when the breath is stilled, the mind is usually stilled.” In fact you may notice that as you follow the breaths or a Mantra, which harmonizes the breath, you may find it difficult in detecting the natural breath. This is a good sign, as immersion in meditation usually occurs when the breath has become almost nonexistent. In Samadhi, the super conscious state, there is no visible breathing at all, and this state is usually associated with great bliss.

Whether your two breaths be treated as ends in themselves, or used as preliminary to other meditations, they have great validity and contribute to a state of equanimity that is very salutary for the well being of your health.

A Mantra is a special formula, a word or group of words possessed of great power. It represents a name or aspect of God, and was supposedly revealed to a sage in India after long periods of austerity and meditative discipline. Most high-caste Indians have been initiated into their Mantras by their family teachers, spiritual advisors or vedic astrologers; some use them for meditation, some for constant repetition to encourage devotion and others for near magical powers. “The basic doctrine underlying Mantra Shastra is that all this hard and tangible universe which we behold around us, is made up of different kinds of vibrations or energies working at various levels”.

A Mantra is a specific sound or tone which, when spoken or chanted, can invoke a spiritual essence. A Mantra does not have to be said aloud. It can be repeated inwardly. To raise the frequency of the body, you have to bring yourself to a vibration of upliftment. As you repeat the pure tones within yourself, you actually become that word, that frequency. And when you have become that, you have lifted yourself into another dimension. “In other words, when we, through meditation or concentration, use a Mantra of pleasing significance, in time we will actually become that which we have created.” This type of concept is, of course difficult for the outgoing Western mind, but there is no doubt that we are influenced, and even shaped, by that on which the mind dwells.

There are many groups that use Mantras as a form of meditation. There are sounds that originate from various dimensions and planes of being. Some originate from what we call the lower worlds; the astral, causal, mental or etheric realms. When chanted, these tones will lift you to that level from which they get their energy. They invoke the essence of perfect purity, that which is blameless, sinless, pure in all ways. The aim of using Mantras is to provide and harmonize the increasingly sensitive subtle layers of one’s own consciousness. We purify the spiritual heart or nervous system and find the cosmos contained within.

As you chant sacred tones, you bring the essence of purity into yourself, and it begins to replace the negativity that is often within. These tones are tremendously powerful. There will be changes occurring in your consciousness as you intoned them. Because these tones originate from the highest realms of light, they will tend to draw your consciousness up. It is important that you do not use these tones while you are driving a car or working around machinery. They should not be done in any situation where you need your conscious attention and focus.

The Indian Rshi (sage) says that all creation proceeds from sound (Nada) and the unheard sound (Para or Vak) that is prior to vibration or manifestation, and that all vibration ultimately reduces to the sound OM, from which creation is supposed to have proceeded. The Yogi says that the universe is a result of an idea and every idea is the result of sound. Each thing has a natural name which is the sound produced by the action of the moving forces which constitute it. “He who mentally, or vocally, utters with creative force the natural name of anything or any being brings to life whatever bears that name.”

In other words, when we, through meditation or concentration, use a Mantra of pleasing significance, in time we will actually become that which we have created. There is some dispute as to the importance and benefits of pronunciation as it plays out in Mantra meditations. Indian teachers usually insist on exact pronunciation of their Mantra, and yet I would like to share a favorite story of mine ......... the following instance show perhaps that faith and perseverance may be more important.

The Sufis, who are said to represent the mystical arm of Islam, have long taught that one who repeats the sound “Hoo” or more complete “YaHoo” will derive great benefit. In this respect “YaHoo” could be called a Sufi Mantra. One time a great scholar traveled to a small village by a lake and overheard someone chanting this sound in a small hut, and entered. “No, no, you’ve got it all wrong,” he reproved this simple man who was sitting there practicing. “Let me teach you the correct pronunciation,” he offered and the simple man was so delighted.

After a few minutes of instruction, the scholar left, walked down to the lake and hired a boat to ferry him across. When the boat had been rowed to the center of the lake, the scholar looked back at the receding shore and noticed a man running to the Lakeshore from the hut that he had just left. Then to his amazement, he saw the man step onto the water and run across the surface of the waves until the man at last arrived at the boat holding the scholar. Sir, “I am so stupid, panted the man as he came running up, I’ve already forgotten your instruction!” “Will you tell me again that correct pronunciation?”

This would seem to indicate that devotion and perseverance are more powerful, even if the pronunciation is not correct. It is said, that even the wrong means in the right hands, will get results.

Instruction

There are many techniques in using a Mantra. The first one we will study is the harmonizing of the Mantra called Ham-Sah (more advanced usage would be backwards, called So’ham ), Ham- Sah being the Divine Swan of Indian Mythology.

In this meditation we are going to harmonize the two syllabled Ham-Sah with the natural process of breathing. Eyes closed, seated on a chair or in cross legged position on the floor, mouth held shut and breathing through the nose, with the tongue pressed against the palate of the mouth, we begin. As we take a natural breath, we mentally repeat Ham; breathing out, we mentally repeat Sah. Breathing naturally, we repeat Ham-Sah for 15 to 20 minutes, building Vashana (habit energy) of Ham-Sah. We will begin to experience a period of Pure Consciousness (the Turiya state) during meditation. This means we will lose the Mantra and stop uttering it mentally; sights and sounds will disappear and breathing will become almost imperceptible, the rest takes place naturally.

If we have performed two Reverse Meditative Breaths first, it should be easy to quickly succeed with our Ham–Sah practice. Then we will experience a surcease from bodily and mental pressures; naturally, this will support in some healing benefits. There are also deeper spiritual rewards of which we may not be aware. Many teachers feel that ultimately all illness proceeds from a spiritual base, the spiritual benefits will certainly have an effect on helping chronic ailments. The experience of deep Pure Consciousness may appear to be asleep, but actually we are awake but not reacting; there is no conceptualization going on, all activity is in a latent state, and the tape recorder of the mind, with its eternal chattering, has been turned off.

After doing the Mantra, Ham-Sah for several months, we may notice one day, that the process reverses. That is, unknowingly, we mentally repeat So as we inhale and Ham as we exhale. The change can be made deliberately if it seems more natural to chant So’ Ham rather than Ham- Sah. So’ Ham literally means “that I am, the reality”, calling attention to the Divinity within the meditator. Some teachers in India say, it is the way to acquire supernatural powers. Either practices, repetition of Ham-Sah or So’Ham, are well known and highly regarded in India..

Once we have chosen a Mantra, or have been initiated with one, we stick with it the rest of our lives; there is no reason to switch. The great 15th Century Sufi Saint, Kabir used Ram all his life, having been initiated with it by the great teacher of his time, Ramanuja. There are several different techniques or modes of Japa (repetition of a formula), I will describe three that I am familiar with, as follows;

Likhita Japa

This is the least known technique, where one writes the Mantra in a predetermined number of times, usually in the form of a lotus, a holy figure or some other pleasing representation. This may be done 108 times, corresponding to the number of beads in a mala (Indian rosary), or some multiple of this number, such as 1080. This “writing Japa” is very effective in silencing the mind and making it one- pointed in concentration on the Mantra. Writing is a wonderful way to focus on something.

Vaikhari Japa

This is the most common form of Japa in India; it is the audible chanting of a Mantra while fingering the 108 beads of the mala, so as to count to the predetermined number of repetitions. There are traditional rules for operating a mala; such as covering it with a towel, using the thumb and third finger exclusively and not crossing the 108th bead as you reverse the progression. Oral Japa has all the benefits of chanting; we lose ourselves in it, and centers our mind on a sound, that we may have found pleasing. It is believed to have great spiritual powers.

Manasika Japa

Manasika Japa is known in the Western world as Transcendental Meditation, is as old as India and is difficult for some people to actually do, as it means repeating the Mantra mentally. Some like to place the Mantra at the third eye spot, while others prefer to locate it just below the navel at the Dan Tien. Actually, I find that while chanting this formula mentally in Manasika Japa, it will usually find its own location. Unlike the practice of other forms of Japa, in Manasika Japa we keep the eyes closed. Whether we sit in a cross legged position or in a straight-backed chair, repetition of the Mantra will build a big Vashana (energy).

It is highly effective in releasing stress and healing the body and mind. It greatly nourishes our psyche and as we become more accustomed to this release and relief through continued practice, we find we do not want to do without our daily meditation.. It represents a time of recharging our batteries and becomes a center from which our existence is renewed. Therefore, this form of Japa should not be done at night before going to bed, as it will probably prevent sleep. Actually, this state of Pure Consciousness is more restful than sleep itself. We tend to touch the source in this practice.

Manasika Japa should not be practiced for at least two hours after meals. When the breath slows down and becomes barely perceptible, as happens in successful meditation of this kind, there is not enough oxygen being taken into digest the food. This is a very important point. “The more consistent that one becomes with meditation and breath, the more one becomes selective with their nutritional intake.”

All forms of repetition; written, oral, muttered or mental are beneficial. Japa will be more meaningful if one uses a sound of spiritual significance, but concentration on any one thought, to the exclusion of others, will achieve results.

Which ever form of Japa you do, you must have a Mantra with which to work. If one is fortunate enough to be initiated by an Indian master, Vedic astrologer or Spiritual advisor, well and good. If not, the meditator can choose his own Mantra. I would then suggest any one of these three sounds such as; “Light, HU or Joy” for those who do not wish to use a Hindu name of God. These three words have spiritual impact and one can build a meditation Vashana (habit energy) with them.

One must remember to do the mental repetitions in a quiet place where there will not be sudden noise such as shouting, telephones or dogs barking. The nervous system becomes extremely sensitive in deep meditation, and to be brought out of the immersion suddenly and violently will definitely not be very healing. Japa meditation is particularly healing for those with heart conditions such as hypertension or atrial fibrillation, as they should find the complete rest of the thought- free period to be the best medicine they can have. With patience and regularity of practice, those with chronic ailments may find marked improvement and achieve a contented frame of mind.

There is another form of meditation that achieves exactly the same results as Manasika Japa, that is, it enables the meditator to enter the trance like state of Pure Consciousness through a mental repetition. Here we do not repeat a name of Divinity of a spiritual formula; we simply breathe naturally and count either the in-breaths or out- breaths. This type of meditation is called Breath Dhyana; the word Dhyana meaning meditation in the Sanskrit language. There is no devotion implied in this meditation. We simply work with the physical mechanism, using the breath as our key to deeper states.

We do not want the mind to grapple with higher numbers, as they might be distracting, anchoring us to the counting. In effect, the numbers are simply tools, harnessed to the breath and we want them to drop away naturally as the mind achieves the thought- free state. Therefore, seated or laying comfortably with back straight, eyes and mouth closed, and tongue resting at the roof of the mouth; we begin to count either our in-breaths or our out-breaths, but not both. If the count reaches ten, then we begin at one again. We breathe naturally and may even notice, after beginning with the Reverse Meditative Breaths, that the breath has become so subtle that we can barely find it. This is a salutary sign.

Acupuncturists, Psychologists, Psychiatrists and Hypnotists use this form of meditation with their patients to support the trance state which leads to the greatest benefit of relief from stress and tension........ “let alone that it is the easiest meditation to do and learn”. One makes little continued effort, yet the Mantra or Breath Counting takes over and leads the way. “Cause leads to effect!”

In our hectic world of today, where so much diversion and so many stresses fight for the attention of the mind, there is usually real bifurcation of thought. One- pointed concentration is rare. Rather, the mind jumps incessantly from one fear, one hope, one plan and stimulus to another, without surcease. When this type of meditation is regularly practiced, the mind and body will receive incredible relief by laying down the burdens. Resting in complete abstraction, for a while, there is a complete absence of strain.

Only one man in historical times has been called “Buddha”, meaning “Fully Enlightened One,” “The Way of Mindfulness”, known as Satipatthana in Indian languages. It serves one well to remember that the Buddha was not born with this great enlightenment, nor did he claim he was God, or that he received divine revelation. A prince of the Shakya country in northwest India, he left his wife and child, as well as his patrimony, out of compassion for the suffering of all beings and became a wondering mendicant in order to achieve enlightenment and to use it for the benefit of all.

As a meditation, the Satipatthana is a complete psychological system of self-discovery, its power will make an enormous impact on the meditators life 24 hours a day. So much of our life is lived unconsciously, Zen says, “when eating, there should be only the eating, when thinking, there should be only the thoughts.” “Isn’t that what we all do?” No, a thousand times no! When we are eating we do not even taste the food because the mind is wandering. And one thought leads endlessly to other thoughts, beginning long chains of association that end in attachments and webs, bringing misery in our awakening states. In this unknowing way we create our Karma, the inevitable reactions that follow actions; resulting in physical, emotional, mental and spiritual imbalances among other things.

This is not a meditation that will lead to trance like states. It will greatly enhance our feeling of the here and now, as we unavoidably learn what makes us tick, what tricks the minds play and how we really react to our world each day and night. It may even change our mistaken self- image. In short, it does away with the delusion and illusion.

We began our practice by watching our state of mind in becoming aware of our posture, without correcting it, during the day and the night. Soon we notice that there is a definite relationship between the two. The Satipatthana encourages, even forces, awareness of what is happening inside, as well in the world around us. We simply note, without condemnation or approval. We become aware of our thoughts, reactions and sensations, after a while, our regular sittings in Satipatthana become almost unnecessary. We are doing the meditation all the time.

The effects of Satipatthana practices are startling. For the first time, we see how we actually operate, and develop true self knowledge. This meditation in the beginning, can hit one like a bullet. Psychologically, all sorts of unconscious neurosis may disintegrate with this practice. A strong realization of impermanence may be gained, unwillingness to recognize the impermanence is a great source of all suffering. We may even become aware of our own disagreeableness, our sudden moods and our constant judgment of everything that occurs.

This meditation has great validity in the fields of psychiatry and psychology. It helps to heal the sick mind. Delusion brings incessant cravings, followed by jealousy or hatred in some form, so relief from delusion is greatly desired. It is said that Satipatthana in many ways, is the “King” of all meditations, and completely practical for our mundane everyday lives.

Instruction

When we are ready to commence formal sittings, we take our seats in either Cross legged or in a chair. Plan on spending approximately 40 minutes at first, as we will spend 10 minutes on each of the following four categories: Mindfulness of the Body, Mindfulness of Sensation, Mindfulness of the State of Mind and Objects of the Mind.

Our basic focus will be on the breath, the rising and falling of the diaphragm and we will come back to it each time that there is a temporarily shift of the wandering mind. Sitting, watching the breath and being aware of the posture, the mind is ready to receive any other impressions. A thought comes in, we make note of it as, “Objects of Mind” and since it stimulates the mind quite a bit in this instance, we look at the “State of Mind,” which we find to be one of the expectancy.

“Expected Mind” or “Eager Mind” we make note of it.

A draft from the window sends the chills through your body, we recognize the feeling and the fact that it is unpleasant. “Who was a fool to leave that window open?” We make a note; “Mind with Resentment” - our feeling toward the unknown perpetrator.

Perhaps we have decided in advance to sit for the 40 minutes, but after 15 minutes have passed, we are beginning to feel uncomfortable. Make a note of the discomfort; the fact that it is displeasing, we slightly shift our position, feeling guilty that we are doing so; “Mind with Guilt”. Then back to watching the breath rise and fall, our basic meditation.

And so our observation goes, never stopping. Eventually, we will carry out these categories automatically night and day, which may even influence our dreams as well. Regular sittings are helpful, but Satipatthana meditation goes on all the time.

1. Mindfulness of Body ....... First 10 minutes, we watch the rise and fall of the diaphragm in breathing, thus becoming “Mindful of the Body.” We breathe naturally without counting the breath. The diaphragm rises and falls; we are breathing. Sometimes it is a long breath, sometimes it is a short one. In Zen it is said, “If it is a long breath, so be it. If it is a short breath, well and good. We change nothing; we are just aware of our breathing.” We pay attention to our posture during the day, being “Mindful of the Body” in this way.

2. Mindfulness of Sensation ....... The next 10 minutes, we shall turn our attention to our sensations, inner and outer, all that we experience. Noting the feeling of our backside perhaps slouching or even touching the chair, we become aware of a slight sourness in the stomach, a tingling sensation perhaps at our feet or even a slight breeze as it touches our cheeks, we make note of that. And each time we are aware of a sensation, we also making note of whether the reaction is pleasant, unpleasant or merely neutral. This is how the mind works; it classifies things. Therefore we watch our mind classifying!

3. Mindfulness of the State of Mind ....... For the third 10 minutes, we shall introspect our “State of Mind,” which is constantly shifting. This perhaps, may be the most difficult of the four categories. We become restless, feeling that the meditation will never end and we merely make a note; “Impatient Mind.” We may even wonder whether all this practice has any meaning, so we make note; “Doubting Mind.” Nothing escapes us! Perhaps a motorcycle makes a loud noise outside, startling us, and we make note; “Mind with Annoyance.” As we try to watch our “State of Mind” during the day, along with our posture, it is a practice that really leads to a non-attachment, even to our own thoughts and moods.

4. Objects of Mind ....... We sit the last 10 minutes practicing the most inclusive category. This is the closest to Zen practice and generally appeals to the intellectual type. Actually, all perceptions and thoughts are “Objects of Mind.” We hear a noise in our home and we make note of it. We smell the fragrance of honeysuckle and jasmine blowing in the breeze on a spring afternoon through our window and we make note of it. Seeing the Tibetan meditation rug in front of us, we are consciously mindful of it. A sudden memory flashes through our mind, and we observe it. If we consider the mind as a “6th sense” in Buddhist contemplation, then whatever comes to us through the senses is an “Object of Mind.” It is not easy to make note of all perceptions, let alone thoughts, but with practice, we will be able to do so.

Our basic focus will always be the breath, the rising and falling of the diaphragm.

Simple in execution, yet it is profound in effect. Faithfully practiced, it is capable of bringing one to sudden insights that can change lives, even to the “Satori” ( sudden enlightenment ) experience. A complicated metaphysics of healing; all things change, so there is no permanence. What is not permanent, is ultimately, not real. Buddhism says that the transitory is simply a transformation, as the seed becomes the tree, the tree becomes timber and the timber becomes ashes.

So what we see, what we feel and what we think, is really empty - empty of any enduring self nature. We have come to realize that all things are empty, yet we do see and feel the phenomena of the world. The two together, the empty and the phenomenal - are but symbols, arrows pointing to the mean. Therefore, it can be seen that such contemplation demands a deep and dedicated mind.

Chuang - Tzu, the great Chinese Taoist philosopher, often wrote of the “fasting mind,” the mind that gradually pares away the unnecessary rather than piling up continued mental debris. This is difficult for most of us, as we form great attachments. Yet, it is the only way we can remain with the natural as opposed to the artificial, and function spontaneously instead of blind habit.

In Buddhism, true “fasting” means doing without greed, anger and delusion; these are the three that bring suffering and are at the base of most illnesses. By practicing Chih K’uan, we will be able to attain this “fasting mind” and rebalance the mental and physical within. Do not underestimate the effects of this simple meditation.

Part I Instruction

Seating ourselves in either cross legged position or in a chair, we concentrate intently on one spot in the body. We choose either the Dan Tien below the navel, the tip of the nose, or the third eye spot slightly above and between the eyes. This is our thought; this intense concentration in such fixation is called “Chih.” Although, theoretically, we can have only one thought at a time, our intense thought is concentration on one spot in the body, in actual practice the mind tends to wander.

There is nothing wrong with the mind wandering, it is natural in the beginning, but it is important to realize that we are wandering and bring the mind back to the point of concentration. However, if the thoughts become heavy and infrequent, as they probably will, we drop the intense concentration and just watch the thoughts as though we are watching a parade; we do not identify with them. This is “K’uan.”

Where did the thoughts come from? Where are they going? We just watch them without any attempt to analyze or alter them. When we watch our thoughts in this manner, without getting caught up in them, they will disappear. Then we return immediately to the “Chih,” the basic concentration on a chosen spot in the body.

It would be preferable to do the Reverse Meditative Breathing first, as they are really helpful and will still a wandering mind before we even start our meditation. The results of “Chih K’uan” should be a wonderful experience if practiced regularly for 30 minutes at a time.

Part II Instruction

We close our eyes and concentrate intently on one of the three centers in the body; the forehead, the nose or below the navel, Dan Tien. Then we mentally call out, “Amitabha! Amitabha!” Something echoes in the mind and we listen. Where did these sounds come from? Who uttered it? Who is hearing it?

When we introspect that thought, or silent sound, in the manner above, that name will disappear and the mind will, for the moment, be totally silent. Then we return to our basic meditation, the intense concentration on one of the body spots.

Many realizations as to the meaning of Impermanence and ultimate Emptiness should come to one who practices Chih - K’uan faithfully. Do not underestimate the effects of this “simple” meditation!

There are many Eastern visualization meditations and perhaps the most famous one is the Tibetan Dumo Heat, but here in the Western world, one that is most favored among those that meditate is a very simple one, referred to as “Discovering your Inner Sanctuary.”

This visualization meditation will help you begin to establish the practice of moving your attention within, finding a place of relaxation of peace and connecting to your inner wisdom. Quietly be open to receiving, sensing or feeling what that wise part of you may have to say in answer to any of your questions......... It may come to you in words. It may come to you in an image. Or maybe just a feeling. Take whatever comes and allow it to enter into your awareness. It’s all right if you feel that nothing is coming; it may come to you at a later time, as it does not always surface upon request, just except your experiences without placing judgment.

In the event you may have thought of additional questions you want to ask your inner guide, do so. You can ask for help, for support, for direction, for love, for clarity ....... go ahead and ask for whatever you desire or need for your highest good. Whenever you ask, the door will open for you to begin to receive whatever your heart truly desires. So simply assume now that whatever you are asking for is beginning to come to you. It may come in a different way than you expect but it will always come.

By finding this deep, quiet, restful place within yourself you are in contact with your own deepest wisdom, your own natural inner knowingness, the part of you that is very wise and knows everything that you need and want, it is able to give you guidance in your life, moment by moment. Even if you do not feel it or do not quite believe it, just allow yourself to visualize, pretend or imagine that it is there. Whether or not you feel it or believe it, it is always there within you ....... always go with what feels right for you.

To begin the meditation, get into a comfortable position, either sitting or laying down. When you are comfortable, close your eyes and become aware of your body, just notice how your body is feeling right now. If you notice any tense places in your body, gently breathe into those places, and imagine them relaxing and all unnecessary tension releasing and dissolving.

Instruction

First place your attention on your feet and imagine relaxing them. Next, place your attention on your ankles and the calves of your legs and gently relax them........

Next, bring your awareness to your sides and your hips. Relax the upper part of your legs and your whole pelvic area. Gently breathe into the lower part of your body and feel it become very relaxed........

Now, place your awareness on your abdomen and in your stomach, the area of your internal organs and imagine all your organs relaxing, functioning easily, comfortably, healthfully and smoothly........

Relax your chest and relax your shoulders, your arms, your hands and your fingers ........ Put your awareness in your neck and throat, and imagine this part of your body relaxing completely. If there is any tension in this area, imagine it flowing down through your arms and out your fingers, out onto the floor and down into the earth.

And now, relax your head, your face, relax your scalp, your ears and your eyes........ and your nose. Let your awareness scan through your entire body, from head to toe, from toe to head and feel your entire body, deeply relax. Imagine that you can feel life energy flow smoothly and freely through your entire body. If any area feels tight or tense, gently release it and feel that energy flowing through it.

Take a deep breath, and as you exhale, release any last holding that you are doing in your body. Feel your body totally relax........ Take another deep breath, and as you exhale, relax your mind. Pretend that your mind is just another muscle in your body that you can now relax. You do not have to hold onto any thoughts. You can let everything go for right now, and let your mind become very quiet, very slow, even a little bit out of focus.

Take another deep breath, and as you exhale, move your awareness into a very deep place inside of you. Now imagine that you are walking down the most beautiful path on a warm, breezy, sunny afternoon, by a pond in a meadow under the most magnificent tree filled with sounds of birds chirping. You may either see this meadow visually, or you may feel or sense or pretend that it is there. As you walk down the path you feel the beauty of nature all around you and you may feel yourself in an increasingly relaxed state of mind.

Find your beautiful spot in this meadow and began to look around or sense and feel what this place is like. It is a very special, magical place. Notice what is there. Other trees, plants or flowers? Is there a pond, river or an ocean? Are you on a mountain, hill or in a field? Let your imagination tell you what this place is. It is very peaceful and very beautiful; it is also very private and safe. This is your own personal, inner sanctuary that you have created for yourself, inside of you. “No one can come here, unless they are invited. This is your private place!”

Now, move your awareness into a deep, quiet place inside if you. Keep imagining going deeper and deeper inside yourself until you come to a place of rest and peace within, where all the cares of the world seem so far away........ Take a moment to simply let yourself be in that peaceful place within, where there is absolutely nothing you have to do or even think about or figure out, a state of quiet beingness. Continue to inhale and exhale and slowly take yourself 1000 miles up above your body and as you float gently the 1000 miles above your body, look down at yourself? What do you see? Do you see yourself happy, content and free? Do you see yourself in bondage, tied in fears? If you have any questions to ask your inner guide, please do so at this time........ Quietly be open to receiving, sensing or feeling what that wisest part of you may see or have to say........ insight to your questions.

When you feel ready, become aware once again of your sanctuary and slowly travel the 1000 miles back into your body and know, that this is a beautiful place where you can come at any time that you desire. “ It is within you, always!” All you have to do, is relax, close your eyes, take a few deep breaths and desire to be there. You can go there anytime you want. It will be a place where you can relax and get in touch with your deep, inner wisdom.

For now, say goodbye to your sanctuary and began, once again to walk the path. As you leave the path, become aware of your body in the room. Fill the room around you. When you feel ready, very gently open your eyes and come back feeling relaxed, energized and deeply connected within yourself.

To bring forward the healing frequency, the tone must be said in a certain way. It is almost as if you’ve become a voice graph. If you know the right key, can say the right word, you will be able to open the vault of the voice graph. The word “THO” is a very powerful word that can be used as a mantra to bring healing to the body. It has been used since ancient times by the masters as a healing vibration.

When you intone the word, “THO” in the correct way, you pull to yourself a healing vibratory rate. It increases the energy that is with you and brings a flowing power into the consciousness. The same word said incorrectly will have no effect. Said correctly, it is extremely powerful. This word is a secret word, as are all the tones. “This tone is not to be taken lightly or used for purposes other than the upliftment of the consciousness.”

As with all of the meditations, you begin this one by coming into a state of quiet, asking the light to surround, protect and fill your consciousness and asking that this meditation bring to you that which is for your highest good.

Instruction

The mantra, the tone “THO,” is combined with a pattern of breath control. Both the tone and the breath control are equally important to the whole effect. You may find that the mantra is most effective when you breathe in through your nose and out through your mouth; the exhalation on the first two breaths should take approximately twice as long as the inhalation

Let’s begin! You breathe in deeply and hold your breath..... then exhale fully. You breathe in again, hold it ..... and exhale fully. The third time you breathe in deeply ..... then exhale forcefully, sharply, saying out loud, “Thoooo.” The emphasis is on the “TH” sound, with the “oooo” sound trailing. The “TH” is a sharp, or percussive sound. The “oooo” sound is held for a few seconds, and then the remaining breath is exhaled.

Breathe normally for a minute or so and then repeat the mantra ..... three deep breaths, holding the air and for a few seconds and then exhaling fully, saying the tone, “Thoooo” on the third exhalation. Breathe normally for a minute and then repeat once more.

I do not suggest that you repeat the mantra more than three times in any one meditation session. If you have done it correctly, you will feel a tremendous power build up in just three repetitions. After you have done this out loud for some time, you may want to try it silently. “It will carry great power done silently.” But to learn it and attune yourself to it correctly, it is best done out loud initially. When you have finished this mantra, close your eyes, rest quietly and observe the inward action. The mantra will bring in the healing power, and it will be condensed primarily around the head area at first.

Then, as you are sitting quietly and letting the energy work, it will come down to the body and concentrate on the areas that are in need of healing. It works through all levels of the consciousness to bring it into balance. If you desire, you can direct it to those areas that you feel are in need of balance by just focusing your attention on that area, seeing it healthy and perfect.

I find this meditation to be the most satisfying and enriching practice of all those that I have encountered in practicing Tao Healing Meditation. The goal of the Standing Horse is to strengthen our internal power by improving our general health, physical body, enhancing our lymphatic system, balancing mind and emotions, all the while maintaining a youthful vitality in the physical plane in order to build and store more Qi energy for further use in the higher level of the spiritual plane.

Ancient Tao philosophy; The Iron Shirt of Qi Gong:

The first stage was concerned with overcoming reincarnation. The next stage developed and educated the immortal fetus to become a full-grown immortal spirit. Iron Shirt Qi Gong, was one of the most important exercises of the physical plane because through its practice one learns “rootedness” to Mother Earth energy, a phenomenon intrinsic to the spiritual plane.

Qi (Chi): means air ...... breathing is the most important part of our lives. We can go without food for months, or without water for days, but we can go without air for only a few minutes.

Gong ( Kung): means to practice the process of breathing to increase Qi pressure (life force)..... this may be thought of as internal aerobics. QI, as an aerobic energy involving air, steam and pressure; presses out and circulates to protect the human body. One may compare this internal pressure created by Qi to the force of the air in a tire which is sufficient to keep the tire inflated and maintain a cushion between the car and the road.

Taoists believed that while we are in the womb, we use the Iron Shirt Packing Breathing. Before birth, the infant does not use the lungs and nose to breathe. The Qi (life force) enters through the umbilical cord to the naval, down to the perineum, up the sacrum to the spinal cord to the head, forehead and down the front from the tongue to the throat, heart, abdomen and naval centers in the abdominal area where the Qi pressure can be used. “This is known as the path of the Micro- Cosmic Orbit.”

At birth, we begin to use lung breathing and generate our own energy rather than use the internal source of energy. To begin with, the lungs are not strong. The abdomen, closer to our original source of energy in the naval, has more Qi pressure. It assists the lungs in breathing by pulling down on the diaphragm so that the lower portion of the lungs fills with the air; initiating inhalation. In this way, the lungs use less energy, but take in more life force (oxygen). As children, we still use abdominal Qi pressure energy.

One can see the effects of reduced Qi pressure with age. As we age, the prenatal life force Qi is drained out from the naval and kidney areas. Gradually Qi pressure is lost, creating an energy imbalance; when the pressure is low the fluid flow in the entire system slows down. As a result, at the times when our energy becomes too hot, it will move up and congest the chest and head. Cold energy will move down to the sexual organs and leak out. Gradually we lose Qi pressure. We begin to lose the habit of abdominal breathing, and the lungs are left alone to do chest breathing. “This is inefficient!” It requires greater energy to expand the rib cage, which only fills the upper third of the lungs. Scientists have again and again affirmed that we use only one third of our vital lung capacity for breathing. This method of breathing actually expends more energy than it creates. Yielding to the external pressure, we collapse inside. With abdominal breathing, we can expand the amount of pressure exerted on the organs and voluntarily compress them so that they will strengthen upon release.

In practicing the Standing Horse, we use our breath to maximize advantage. We can actually increase our vital energy, strengthen our organs and promote self healing by increasing the Qi pressure pounds per square inch in the organs and cavity of the body. The circulatory system, the lymphatic system, the nervous system and the endocrine glands will be activated, allowing the blood, spinal fluid and hormones to flow more easily so that the heart will not have to work as hard

Integral to the Standing Horse are the organ exercises which clean and strengthen the organs. Strong, detoxified organs are important to modern day life. The Standing Horse practice will strengthen; by helping to clean out the toxins, waste materials and sediments in the organs and convert the fat stored in layers of sheaths of connective tissue (fasciae) in the body into Qi energy. This then, is subsequently stored in the fasciae layers where it works like a cushion to protect the organs.

In the practice of Standing Horse, we put more emphasis on the fasciae connective tissues, organs, tendons, bone and bone marrow and less emphasis on the muscle development. These are extremely important in the practice of Standing Horse because, as the most pervasive tissues in the body, they are believed to be the means whereby Qi is distributed along acupuncture routes. Research has shown that the least resistance to the flow of bioelectric energy in the body occurs between the fascial sheaths.

When we pack and wrap the organs with Qi pressure, we start to strengthen the organs. The fasciae layers covering the organs, when filled with Qi pressure, will act as energizers to the organs. When the abdominal cavity fills with Qi pressure, it will start to fill in the deep fasciae and finally fill in the outer layer, acting as a triple layer of cushion with Qi pressure to pack and protect all of the organs, muscles and vital glands. As a result, the abdominal cavity will be filled with Qi pressure and facilitate the smooth flow of Qi.

The best example that comes to mind to better understand how Qi, the fasciae and the organs relate to one another is as follows: Picture an egg residing inside a balloon filled with air, residing inside another air-filled balloon, both of which reside inside one more air-filled balloon. An egg is normally quite vulnerable, but inside a blown-up balloon, it is cushioned against harm. Inside a triple layer of balloons, we see that the egg has even greater protection. You can throw and kick these three layers of balloons and the egg will remain unharmed. Qi and the fasciae act in the same way to protect the fragile organs. The fasciae are elastic and protective, just like balloons, and the Qi, expanding as the air expands within the balloons, creates internal pressure and protection.

When Qi pressure is reduced by sickness or a weakened debilitated state, the organs become cramped or inflamed because they yield and become compressed by pressures external to them.

Food that is taken into the body, but is not required by the body is turned into fat and stored in the outer layers of fasciae. “This fat will greatly reduce the flow of Qi.” The Standing Horse will help to pack and squeeze the fat, transforming it into energy to be stored in the fascial covers of the organs for use whenever needed. When Qi pressure occupies the fascial layers, the fat cannot be stored there. Therefore, the body becomes trained to convert fat into Qi energy for storage in the fascial layers.

When the fasciae are filled with Qi, the tendons are strengthened and the bones hold together as one structural piece. When the fasciae are weak, the muscles are weakened and the bone structure will not hold together. There is a constant turnover of most of the cells of the body and replacements are governed by ongoing needs. When we are young, our bones are filled with marrow. When we become adults, the bones gradually hollow out, filling with fat and producing less blood cells, until they become brittle and susceptible to fracture. The Standing Horse is an excellent way to gradually reabsorb the Qi (life force) back into the bones, which can be transformed into bone marrow to strengthen the bone structure.

The abdominal area accounts for two thirds of the blood supply that flows through the liver, kidneys, stomach and spleen. When one knows how to pack and release, the abdomen will act like the most efficient heart you could ever have. As I mentioned earlier, learning how to use the abdomen to aid in breathing during the Standing Horse will help to increase circulation.

In the Standing Horse packing process breathing, one limits the space of the abdomen and increase the pounds of pressure per square inch, by doing so all the organs in the abdominal area will be packed in a very small space. This will expel all the toxins and sediments which have accumulated in these organs. The diaphragm will pull down to create a vacuum in the lower part of the lungs, filling the lower lobes first and extending to the whole lungs. This gives a longer, deeper breath which will furnish sufficient time and quantity of oxygen to cleanse the body of waste materials, sediment and toxins. The increased pressure in the abdominal cavity will help to increase the Qi pressure in order to move Qi, blood and lymph fluids.

When the new blood is released, oxygen and nutrition will enter into the organs. With this practice, you will gradually increase the flow of the circulatory and lymph systems; in return, you will greatly reduce the work of your heart. This form of meditation will increase circulation and the production of lymphocytes with out affecting blood pressure the way running and western aerobic exercises do.

As you gradually increase your vital capacity of Qi by learning how to pack air into the organs, you will create the cushion or Qi pressure, to protect and strengthen them; your heart will have to work with progressively less effort and circulation will increase. The vital energy thus conserved can be used to enrich one’s physical, emotional, mental, spiritual body and creative life.

The Taoists believe that Qi can be transformed into anything in our body. Certainly, the energy we channel in the body has generative effects. Therefore, an important function of the Standing Horse is to learn how to create space in the body to store energy and how to prevent energy leakage. Energy is dispersed and scattered in the average person continuously, escaping out daily through various openings in the body. The Standing Horse teaches how to seal off these openings. A process is then learned to direct conserved energy to the naval region, where it shall be packed and condensed into an energy ball, where by it can be directed to any part of the body or in later practice, to build an energy body to boost the spirit to a higher plane.

Longer life and happiness have been pursued by people for centuries, and the search continues. However, even with the added impetuous of all modern science, pharmaceuticals and technology can offer; little real, if any, progress has been made that is the common domain for adding years to life expectancy. “Have you ever wondered why?” Is it possible that the average individual lacks awareness, supports illness which is further taken advantage of by the greed and manipulation of the huge pharmaceutical companies whom manipulate the government, doctors and the public, there by, we the public have allowed ourselves to become conditioned, diagnosed and manipulated to be dependent upon the dysfunctional, greedy, large pharmaceutical corporations who at the helm, control the government and the world.

I actually attended a large pharmaceutical convention whereby nine of the top pharmaceutical companies were present, it turned my stomach to listen to them speak. These words still ring in my ears as if it were yesterday! I heard a speaker from one large pharmaceutical company say, “We will make in an excess of multi-trillion dollars by the time we lay the baby boomers to rest, as most of them will be dependent upon at least five prescribed medications.” I do not wish to dwell on this negative subject; however I wanted to bring the truth into awareness. We are all Co-Creators and have to be responsible for our own health and happiness by becoming more aware as to what we put in motion.

It is currently believed by many here in the West that daily physical exercise helps to starve off aging. However, statistically athletes do not live longer nor seen to be appreciably healthier for their efforts. In fact, as the effects of aging impede them more and more, many of them become subject to depression. Why? They are no longer able to compete successfully or maintain the same routine. In order to do more strenuous exercises, parts of the body must be changed. Also, there seems to be some basis for thinking that certain situations, such as the stress of competitive athletics or the use of drugs, may contribute to premature aging and injuries that are sustained.

There is an old Taoist saying, “Living 100 years is common. Life is in my hands, not in the hands of a Universal Being.” It might be that this positive statement is derived from a genuine knowledge of how to prolong life in such a way that it also is vital and satisfying. The Taoist system is very precise in the matter of building Qi; guiding it and finally developing skills to make the best use of it. To attempt to hasten the process by skipping steps is to end with nothing or to create complications such as irregular heartbeat, chest congestion, headache, pain in the chest, chest or back, which result from not knowing how to guide ones energy.

Standing Horse Summary

In summary the Standing Horse training is divided into three levels; physical, emotional and spiritual.

Physical

(1) On the physical level, one learns how to align structurally to strengthen and alter a weak structure onto a stronger structure so that she can flow easily throughout the body and provide room for organs to grow within the party structure.

(2) Developing a Qi belt; the major connection of the upper and lower energy channels, without which proper structural alignment and Qi energy would be lost.

(3) Detoxifying and exercising the organs and glands; whereby charging and packing Qi in them to serve as cushioning to surround and protect them while filling the cavity of the body with Qi pressure.

(4) Increase Qi storage between the fasciae layers, opening the fasciae to serve as Qi storage areas of the body, replacing fat previously stored there to protect the vital organs.

(5) Rooting down to the earth, sinking down and become one with the earth; being able to pass the outside force down to earth through the structure without obstruction, all the while pumping the earth force up into the structure, counteracting outside forces with the assistance of the earth.

(6) To generate smooth flowing Qi through the meridians in the body and transform Qi to a higher “octane,” serving as the nourishment for the soul and spirit body.

Emotional

(1) On the emotional level one learns to condense the Qi into a controllable mass of energy, transforming and moving the Qi by changing negative energy into positive energy.

(2) Condensing life force Qi into a ball; this is one of the most important functions of the Standing Horse practice, as it enables one to control one’s Qi, by doing so, the Qi will not scatter and leak out of the body. When condensed Qi stays together, it manifests into more condensed power which can be used as a person desire’s. When you are well trained in condensing the Qi energy into a ball, by physically moving the abdomen up and down, left and right, you will be able to move the energy ball.

Spiritual

Spirituality is the most natural expression; it is ones truest and abiding nature. “Rootedness” serves the soul (Qi body) and spirit the way a control tower serves a space rocket. The more you can root to Mother Earth, the more balanced the energy will be. Such a balance of energy increases ones healing energy. The highest spiritual practices draw upon the earth energy, as well as heavenly energy, to transform life force energy into spiritual energy in order to give birth to the soul and spirit.

It is the earth energy which helps the soul and spirit grow. Those who try to bring Qi up to the head, or receive heavenly energy without grounding in the earth, become “spacey” instead of being “in tune” with their experience. Always balance out by using both sides of the body during practice.

Gradually one grows stronger and will require less effort to maintain ones structured position by having built extra muscles and stronger tendons, tendon attachment sites and fasciae as one structure. When one roots properly, it will feel as if one is being sucked into the ground, or have grown deep roots into the earth.

On a spiritual level, the Standing Horse condenses, strengthens and creates more Qi, thereby laying the groundwork for a spiritual foundation (rootedness) which serves the latter part of the journey. This foundation serves one well, as it directs the spirit in its journey through all levels that exist simultaneously; the physical, astral, causal, mental, etheric and soul levels, for life after death.

Standing Horse Instruction

The Standing Horse strengthens muscles, tendons and bones by subjecting them directly and gradually to increasing stress. It is a well-rounded approach which offers, as an additional benefit, the means to release long held areas of tension. This often reflects in a general sense of well-being, self-assurance and ease, along with better posture. Many of my patients have often shared, that the Standing Horse has enabled them to achieve a greater and deeper sense of feeling grounded and centered.

The Standing Horse uses structural alignment as a basis for exercise. Unlike Tai Chi movements; the practitioner moves the energy and preoccupies one’s mind, whereby making one less aware of the subtle energy that can be felt within oneself. In other words, the simpler one keeps the activity of the mind, the better one can feel one’s inner workings. The Standing Horse uses the mind to guide the Qi flow in a static position.

(1) STANCE

The rooting practice of the stance in the Standing Horse is extremely important as it could be compared to the foundation of a building. The stronger the foundation, the higher the building may be built and the more difficult to topple. The purpose of this stance is to line up the bone structure with the joints to feel the whole body become one piece. If your feet are too wide apart, you will have to use muscle strength to hold the whole body together. If the feet are too narrow, you will be using the tendons to help hold the structure together, affecting alignment as well. “Proper alignment of the head and neck is the basis for effective spinal elongation and an upright structure.”

* Stand with the feet a knee to toe length apart, sinking into your knees (as if sitting on a horse or a large beach ball); press and tuck the sacrum down; round the scapula; relax the chest; hold the head erect (as if pulled up by a string); push back from the upper lip; tongue connecting to the roof of your palate; arms as if they were encircling a tree or ball; hold the thumbs up; relax the fingers, barely permitting them to touch.

* Root your feet as if they were the roots of a tree, as this will support the entire structure. It is important to distribute your weight to solidly and evenly on your feet. We divide the foot into nine parts; big toe, second toe, third toe, fourth toe, small toe, big ball, small ball, outer edge and heel. You must feel that the nine parts are evenly contacting the ground. Become aware as to which parts are too tense or have too much pressure on them. Claw with feet by grasping the balls of the feet first, particularly the balls of the big toes, grasping the ground. This can cause the body to misalign and the spine to tilt to one side. Over a long period of time, improper alignment can cause spinal cord or disk problems.

* Pelvic tilt; rotate the pelvis back farther as you feel your sacrum pulling down your spine. Feel the muscles firmly contract around the sacrum. Contract the five different parts of the anus as you bring more Qi to all your organs and glands, preventing the leakage of energy.

* Elongation of the spine; feel the spine suspended upward and the sacrum downward in order to help elongate the spine and keep the discs released. Gradually you will become taller, as the elongation gives more room for expansion of the nervous system, spinal fluid and for the Qi to move freely.

* Connecting arm with scapular; the neck at C7 is the main juncture where your Qi and powerful tendons meet. Gradually you will feel your Qi spread from C7 to the lateral side of your arm, through the middle finger, palm and begin to circulate Qi from your right middle finger to your left middle finger, as you continue to raise your arms in a circle, as if holding a large ball or tree lightly between your hands and chest.

* Concentration; imagine that someone is pushing you on the outside of your elbows and you, in turn, are pushing outward to maintain that position. Feel the spiral in your forearm as if it were a screw turning clockwise. This will connect the wrist, elbow and arm together. “Relax the shoulders!” Drop the neck muscles down. The trapezius muscles, connecting the back of the neck with the back of the shoulders, have to be relaxed, so that the connection can be transformed down. Bring your concentration down the spine, pressing down on your skeletal structure to the sacrum, to the knees, down to the feet through the earth.

* BREATHING; concentrate on the area just 1 ½" inside and below your navel until you feel your Qi. At that point, began breathing by first inhaling into your lower abdomen feeling the abdominal wall pull down the lower lobes of your lungs as the air moves in. Feel the lower abdomen and perineum bulge on all sides like a ball, and then forcibly expel the air through your nostrils. With this expulsion of air, concentrate as if a ball were rolling up your chest, through your sternum and pressing into your thymus gland. At the same time, pull up your sexual organs and anus. When exhaling, bring your abdomen to your spine, release. One such inhalation and exhalation constitutes as one round of Energizer Breathing, repeat nine rounds, and gradually building up to 18 rounds of Energizing Breathing. Gradually you will be able to feel your diaphragm press against your adrenal glands. Never tighten your abdomen.

This process completes the first stage of Packing the Iron Shirt (aka Standing Horse). There are many levels to this meditation to experience; I strongly recommend working with a Qi Gong master to properly learn the many facets of this powerful practice. It is by far one of the most powerful meditations practiced by centurians.