Nei Gong Notes, January 19, 2021

Jan 19 2021 Published by under Uncategorized

Last week, my Nei Gong really wasn’t going well; I wasn’t sure whether it was because I was tired or because my back was hurting or because I was standing two low, or maybe those factors were related. So I tried to work on all three; only so much I can do about being tired, though I did at least talk to my allergist and get one idea. Back-wise, I skipped doing Dantien Gong last week (hard to do when I’m feeling achy and tired anyways) and did Tai Chi over lunch two or three times; that felt good. And also I did some Coiling Snake most days; I really do feel like that helps my back, I had several times when I was out for a walk and my back felt actively happy. And, finally, I actively tried to stand higher.

And it helped! I was quite iffy at the start of the week, but by the time the weekend hit, my back was basically feeling fine, and my brain had stopped recoiling at the idea of doing Wu Ji for more than 10 minutes. So on Saturday I planned to do it for 25 minutes and actually did it for 30, and on Sunday I did it for 35; and on one of those days I followed it up immediately with 10 minutes of Coiling Snake and 5 more minutes of Wu Ji. And it felt good: nice tingly feelings, basically comfortable the whole time, and I got back into a feel where the dominant feeling was more my bones fitting together into a nice framework and being kind of floaty.

So hopefully I can stick with that feeling; and I’m also kind of feeling that, at a low-key level, I really am tensing my legs basically all the time without realizing it? If I can hone in on that feeling enough to relax my legs more, that will be useful. Anyways, back to my normal routine now, though I’m thinking I’ll try to do Tai Chi over lunch once a week midweek as well.

As for Damo’s class, this week’s class was on “Attention Vs. Intention”, which was a sitting breathing exercise that I think is the same as the Anchoring the Breath that he and his students frequently recommend? So I was glad to have learned that, and I’ll probably try to keep on working it into my practice a couple of times a week. To jog my future memory, the sequence is nostrils, sinus cavities, throat, collarbones, chest, diaphragm, abdomen, then link it all together, and then add in a mudra.

Sunday Tai Chi; I should sink more when doing Wrap and Change to Cannon. (Not just sink inside my body, but actually squat down more when doing the change.)

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Nei Gong Notes, January 12, 2021

Jan 12 2021 Published by under Uncategorized

This week started off okay; Damo’s lesson was on an exercise for stretching your diaphragm, which I’d seen him talk about in a Zoom class, vaguely thought “I should probably do that, my diaphragm is a little tight”, and then forgotten about it. So it’s good to see it again, and it’s good to have a small thing to work on.

And then the first half of the week, I did my usual exercises and stuff, and that was fine. But then I had a day when I decided to try a longer Wu Ji over lunch, and that really wasn’t happening: I was sweating and had my heart racing before I hit 10 minutes, and aside from being unpleasant, that’s a sign that something is seriously off in my body positioning or behavior or something.

Exactly what was off wasn’t so clear, though. I was tired; maybe that has that effect? And my back had been hurting; maybe that was making my muscles tense up in ways that prevented me from relaxing correctly or had me unconsciously standing in a bad position. Or maybe I was just standing too low.

I’m still not sure what was going on, but the weekend wasn’t any better; and even my upper torso felt off, I wasn’t managing to get a good effect from trying to relax the top of my shoulders. The back pain is clearly bad, though: I don’t know if it’s causing problems with my Wu Ji (and actually in the past sometimes Wu Ji has helped with it, now that I think about it), but it might be, and it’s not pleasant either way. Not that it’s horrible or anything, but still, worth fixing. And actually it wasn’t really just back pain: part of it was in my right kua, which feels like it might have been triggered by me trying to relax that more and change my positioning? That part feels worth waiting out, though who knows.

So I’m thinking I should maybe do a bit more Tai Chi: I actually did that over lunch today instead of doing a real Nei Gong session. But also I’m thinking I’m probably standing too low again: that’s certainly reliably led to that sort of sweating in the past, and maybe it’s also causing muscle pain? So I’ll experiment with standing higher; and actually the little bit of Wu Ji I did today was better, my upper torso in particular felt better.

One other thing I was thinking of was that the time when I was feeling like things were going well a few weeks back happened to coincide with when I was doing Coiling Snake, and in particular my back felt actively good then. Maybe that’s not a coincidence? So I’ve been trying to work that into my end-of-the-afternoon practice more often than not; short sessions, since I’ve been feeling bad, but hopefully it will help.

One thing I noticed doing Tai Chi today: the last time my teacher reviewed my form, one of the things that he pointed out was that my arms weren’t properly going over my head during Thrust with the Right Foot and/or Thrust with the Left Foot. I’ve been working on it, and noticed that it went better in Left Foot than Right foot; and today I noticed that I wasn’t turning my torso as much on the Left Foot as on the Right foot; when I turned it more, my arm seemed to arc over the top more naturally.

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Nei Gong Notes, January 5, 2021

Jan 05 2021 Published by under Uncategorized

Damo’s lesson this week was on eating. Interesting enough, but I don’t think it’ll particularly change my behavior at all; food is a group thing, and nothing I saw made me want to lobby for changes in what we eat.

Two extra days off again, which was kind of interesting; I really don’t manage to do as much Nei Gong as I’d like on Saturdays or Sundays, because of the habits around how we spend our weekend mornings, whereas Thursday and Friday were good days, even though I had to do a little extra napping / sleeping in so I didn’t feel tired. I did 40 minutes of Wu Ji on one of them, and in retrospect I wish I’d gone for 45 minutes, I wasn’t so exhausted or anything.

That was actually a kind of surprising Wu Ji session, because my legs weren’t happy from fairly early on. Normally, when that happens, I don’t last much longer, but this time, I kept on going for another 25 minutes or so. So maybe my stance and levels of habitual tension and what not have changed in such a way that, even though I’m standing lower and my legs notice that, the parts of my legs that are getting stressed are ones that have more of a reserve?

The down side is that my energy level was low enough over the weekend that I didn’t manage a second long session. And the other downside is that my legs are still feeling like they’ve been stressed a bit; though that’s probably as much upside as downside, because that’s how muscles adapt. I also still don’t feel like my stance is quite right in the shorter sessions: things get into place on the longer sessions in a way that I haven’t really learned to capture.

The other good thing this week is that I’m starting to get a better feel for an imbalance in my body: I’ve known for a while that my Wu Ji is tilted in a way that I can fix by relaxing my right kua, but now I’m realizing that that imbalance is present even when I’m basically standing straight up, and that’s helping me feel it better. So, still something I have to actively work on, but at least now I’m starting to be able to feel it better instead of depending on the mirror, which should help?

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Nei Gong Notes, December 22, 2020

Dec 22 2020 Published by under Uncategorized

This week’s lesson was labeled as part 2 of Drawing Down Heaven, but it turned out to be a seated exercise focusing on a mudra from that Dao Yin, where you have your hands together in a sort of prayer position, stretching your middle finger up. Which turned out to be a rather interesting exercise: it really does feel different inside your body with that finger stretched rather than relaxed (it’s supposed to help you feel your Central Channel), especially when I had my hands up in front of my forehead. By the end of the exercise, I’d feel a fairly persistent sensation in the back of the middle of my head and a tickling in my Bai Hui.

Good week of practice in general. Did the regular stuff over lunch, and every afternoon (or maybe almost every afternoon) I did a little bit extra at the end of the day, some back stretches or a Dao Yin or something. Not much to say about the Saturday class this week, other than that I’m sticking to my plan of pausing those for a while, while I build up my strength and/or get my sleep a little more under control.

And, speaking of building up strength, I was thinking I’d do 35 minutes of Wu Ji on Sunday (and try 40 next week), but it was going well, so I ended up going for 40 minutes. Felt pretty good, too, like my bones were kind of setting itself into a frame-like structure with the help of my tendons or something, as opposed to having my muscles do all the work; hopefully that’s a sign of progress and I’ll be able to get that feeling more often? Not sure that I was sinking quite as much as I do during the Saturday classes, but it still felt like I was doing a decent job with that, too.

And I didn’t do a huge amount of Tai Chi but I did some on both Saturday and Sunday (as well as Silk Reeling twice during the week), enough to make me feel like I’m holding steady enough with that. Still not sure what was going on with the back annoyance fro the start of the week, but that’s gotten better again.

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Nei Gong Notes, December 15, 2020

Dec 15 2020 Published by under Uncategorized

Sleep was much better this past week, after some dust mite tackling, yay, so I got in decent practice last week after all. Though I was feeling off on Saturday, so I didn’t do much Tai Chi this weekend; better now, fortunately, though my back is letting me know that maybe I should have spent more time exercising over the weekend.

This week’s lesson in Damo’s course was on Drawing Down Heaven, a Dao Yin designed to work on your central channel. Interesting how, when bringing my arms together, I could feel my body sort of narrow up inside, and also the feeling of a line down the middle as I moved my hands down? There’s a second lesson on that next, curious what that’s going to be about.

There was a Sunday Tai Chi class this weekend. I’ve been trying recently to memorize the list of moves in the second form, and coming to the end, there were a few where I couldn’t quite line up the names with the actions, so I asked about that. (I was more or less doing the right things, just not dividing them up so finely into names.)

I did a 35 minute Wu Ji session on Sunday, and it wasn’t too bad; I suspect I’m not sinking / relaxing quite as much when doing it on my own as I do in the Saturday classes, though? But I feel like I’m sinking a decent amount, and I think spreading my lower back might be helping with my positioning, I don’t think I’m quite as asymmetric as I had been before. Anyways, something to keep gradually pushing at.

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Nei Gong Notes, December 8, 2020

Dec 08 2020 Published by under Uncategorized

This week’s lesson from Damo’s course was on the Golden Orb Dao Yin; we’d seen a seated version of it very early on (maybe in the first month of the course, even), but this time we were seeing it standing, and of course with half a year of practice under our belt. I’d seen it briefly in a Saturday class, but it was good to see the lesson on it, too; I don’t know that I’ll do it frequently, but I enjoyed doing it this week, and it seems like a reasonable thing to keep in the mix every few days.

One thing that Damo warned about is to not do Dao Yins when you’re tired; fortunately, last week, my sleep was better than it had been in a while, so I got in several good practice sessions. Unfortunately, it’s been lousy yesterday and today; I have a hypothesis why (boo dust mites), so hopefully I’ll be able to fix it, we’ll see.

Some of the good practice sessions were two 30-minute Wu Ji sessions, one during the Saturday class and one the next day. And one thing I noticed earlier in the week was that I probably wasn’t turning in my feet quite enough, and when I turned them in more, that caused my lower back / Ming Men to spread horizontally. And relaxing into that seemed like an interesting thing to do, so I’ve been working on that; I feel like it’s been helping my sinking and relaxing a noticeable amount, so hopefully sticking with that will help.

Also, when I’ve been walking around the neighborhood this week, my back has been feeling interesting; sometimes just a pleasant tingling, and one day my upper back felt actively warm. So hopefully that’s a sign that something good is happening, that things are opening up.

So, I want to keep this up, and also experiment with longer Wu Ji sessions; hopefully I’ll be able to get enough sleep that I can do 30 minute or longer sessions a couple of times a week, and extend the duration? I don’t have enough time to do that every day, given my work schedule and that I also want to do Dantian Gong a couple of times a week, go through the whole Ji Ben Qi Gong (which I’m now doing in two groups of four instead of four groups of two), and some other miscellaneous stuff (maybe Thickening the Qi, maybe Wu Xing Qi Gong) as well.

In terms of Tai Chi, we’re now at a serious enough COVID level that I don’t feel comfortable going to classes any more. I practiced the first form a few times on Saturday, though, but I forgot to do weapons / Xin Jia / second form practice on Sunday; oops. And I’ve been maintaining a habit recently of going through the full Silk Reeling set twice a week during work meetings; that’s definitely felt good too.

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Nei Gong Notes, December 1, 2020

Dec 01 2020 Published by under Uncategorized

This week’s lesson from Damo was about opening the Lao Gong further; some interesting exercises around moving your hands in various configurations with Lao Gong stretched open. Which sometimes led to interesting feelings: sometimes feeling like there were magnetic pushes of my hands acting on each other, sometimes like something was moving inside? So I’ll probably keep doing this one every few days for a while.

My notes on the sequence, since it’s long: rest, stretch and squeeze (for a longer period than the next one), circles, stretch and squeeze. Put fingers in a cage shape and stay there breathing into fingertips, do circles, then stretch fingertips towards each other without actually moving them, then separate and squeeze one finger at a time (including thumb), then do all five, then flatten your hand again and rest while breathing into the palm. Go up and down the arms, returning to neutral between the two arms and after the second arm. Then ditto but also moving in and out as you go up and down. Have one hand flat and the other facing it with fingers together straight towards the flat palm, go in and out; repeat on other side, then rest in neutral position. Do the circles on more time, then widen and squeeze your hands, much wider than the first time. Rest in neutral. Touch your fingers lightly and listen to where they touch. Rest your hands on the knees.

This Saturday’s Nei Gong class was kind of frustrating; Joyce and Rick had us standing in Wu Ji for an indefinite period of time. I gave up after 30 minutes, and I’m glad I did; if they’d stopped after 35 or maybe even 40 minutes I might have felt like I should have pushed it further, but they just kept going, and also I’m not into uncertainty as a teaching technique. I’m actually thinking that I’ll pause those classes after December (I might even pause them now if I hadn’t already paid for December): it’s useful having them point out more subtle points of postures and to critique me directly, but the direct critique feels a lot less useful to me over Zoom than in in-person classes I’ve taken with them, and in general the classes seem a lot more focused on pushing through physical endurance than I want. I actually think I could use a push on that, but I like Damo’s more mixed approach, and I also like the sequencing of topics that Damo’s class provides. (Whereas Joyce and Rick have to deal with people at radically different stages in their journey.) And also I’m still dealing with sleep / fatigue issues that are noticeably interfering with things; it would be one thing to try to push my endurance if I were regularly sleeping well, but it’s another thing to push on that when I’m tired far too much of the time.

Still doing the Tai Chi in the park, though we’ll see if a lockdown gets called soon. One note from that class this week: In the Xinjia first form, when flipping your right forearm over before the first punch, don’t immediately bring your left arm up to your temple: your left arm covers your right arm and you step forward with your left foot. Then, after that, you unfold and move up your right arm, and move your left arm to your right temple to block, shifting your weight to your left foot. And then you do the small jump and punch. So, basically, I was missing a step and conflating two left arm positions.

Not much to report other than that; practice went fine given the sleep issues, I’m managing some Tai Chi and Silk Reeling as well, though not as much Tai Chi as would be ideal.

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Nei Gong Notes, November 24, 2020

Nov 24 2020 Published by under Uncategorized

This week’s lesson from Damo was on Pushing Your Tides, an arm stretching exercise. The main goal of the exercise is to realign your shoulder positioning; and maybe to open up your arm channels? It’s one of the few exercises in the course where Damo explicitly says you don’t have to do it for very long, once you’ve done it for a couple of weeks, your shoulders will be in the right place. And I’m not sure I’ll even stick with it that long: I’ve been working for years to realign my shoulders, and I feel like that’s been pretty successful? And certainly from doing Tai Chi, something is coming to my hands pretty frequently, which makes me think the channels are at least somewhat open.

No Saturday Nei Gong class this week; we did have a Tai Chi class, despite having gone up two tiers in our COVID rating. The class still seems to be legal, if I’m reading the county’s website correctly? Not sure what I think, I might pause attending for a while after Thanksgiving…

Sleep-wise, last week was iffy, but this week started off well, at least. And I feel like I’m doing a better job of sinking and relaxing during Wu Ji: doing a better job of relaxing my diaphragm, and different parts of my legs / kua.

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Nei Gong Notes, November 17, 2020

Nov 17 2020 Published by under Uncategorized

One thing I forgot to mention last week: just as you’re supposed to work on noticing when you fall asleep, you’re also supposed to notice when you wake up. Still no real progress on the former, but I actually was, I think, completely successful on the latter once: I thought “I just woke up” right when I woke up and could actually trace the feelings in my mind back to right before I woke up, so I did really feel like I was aware of the transition itself.

Anyways, sleep-wise, this week hasn’t been good. (Though last night was just fine, at least.) Still don’t really know what’s going on there; I think it’s allergy side effects, but I’m not completely sure. So I didn’t get quite as much practice done this week, but still, I did something every day.

On which note, I guess I might as well write down my regular practice routine. 20 minutes of seated meditation in the morning; these days I’m doing the Calm-Abiding exercise. Which is super interesting: not currently getting the blissed-out state that I sometimes got with it, but it feels good, and my Dantian is buzzing, with some of the latter continuing (mildly, admittedly) into the rest of the day. So I’m really liking that, and feeling that it’s useful; on days when I have more time I’m spending more than 20 minutes on it.

Then, over lunch, I do standing work. Some stretching, some Wu Ji, something else. I go through the Ji Ben Qi Gong over the course of the week, two at a time; I try to do Thickening the Qi once, and I try to do Dantian Gong once (split over two days). And sometimes I do the Wu Xing.

If I’m tired, the stretching is short, I do 15 or even 10 minutes of Wu Ji plus some Ji Ben; 25 minutes or so in total. If I had a good night’s sleep, I do the Dantian Gong, because it’s the most work; unfortunately, this last week, I only managed to do half the Dantian Gong, because I just wasn’t up for it other days. Which is too bad, that exercise really is useful, if I were more awake I’d try to go through it twice a week instead of once (and twice for Thickening the Qi too), but that’s not where I’m at right now.

And, if work gets done reasonably early, then I’ll spend 15 minutes or so doing some back stuff.

Also, recently I’ve been getting more disciplined about going through Silk Reeling during work meetings, doing that twice a week; that feels good, I really think it’s helping. And it helps me pay attention in meetings, too, it’s great for meetings where I don’t have to talk but I do want to listen, because it means I can’t switch over to Slack or pull out my iPad or whatever.


Anyways, enough about the general practice routine, back to this week. Sleepy, but I kept going, and seated meditation and Silk Reeling were actively good. This week’s lesson in Damo’s course was around gratitude; I didn’t find as much time to practice that as I should have, probably because it doesn’t fit quite so neatly into either seated meditation or into standing work. So I guess I should do that a little more this week? Though temperamentally I’m not feeling super drawn to it. (Maybe that’s a sign I need to practice it more…)

In the Saturday Nei Gong class, in the Wu Ji at the start, I ended up feeling significantly more pressurized on the soles of my feet than I normally did. So I was relaxing better, or something, I should try to build on that? I’m trying to bring that back to my Wu Ji practice in general, in particular working on relaxing my diaphragm, relaxing my kua, and relaxing my pelvis; I feel like I’m getting better but am still feeling things out, and I haven’t yet repeated that pressurized feeling. It might be starting to help with my leaning, though.

As to Tai Chi, we started the Lao Jia Dao this week. And I did get in a decent practice on Sunday. Not so much the Lao Jia first form, but practicing the stuff that’s newer that I need to solidify: the Lao Jia second form, the Xin Jia first form, and the Jian. Though Santa Clara County’s COVID restrictions have gone up again, so I don’t know if we’ll be able to keep on doing Tai Chi in the group in the park, we’ll see…

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Nei Gong Notes: November 10, 2020

Nov 10 2020 Published by under Uncategorized

Somewhat better sleep this week than in some recent weeks, though still not great. I didn’t wake up in the middle of the night as much, and in general I didn’t feel allergic, but I often woke up 30 minutes or so before the alarm, which kind of had me on the edge of having enough sleep.

Still, some days were fine, so I got in a decent Nei Gong practice on those days, and I got in some practice on the other days; made it through all the core stuff I wanted to do over the week.

This week’s lesson was on waking up, complementing the one on going to sleep a few weeks back. Partly about paying attention to exactly when you wake up, mostly about your behavior after that, which was a mixture of sensible sounding advice and weird sounding advice that’s easy enough to follow so I might as well do it anyways. So I did most of it; the main thing that I’m not doing is getting out of bed as soon as I wake up (because I think Widget and Liesl would be a bit taken aback by that), but I’m trying to sit up in bed instead of lying down, in hopes that my body and mind will see that as enough of a transition? Oh, and there’s also the advice to either not use an alarm or to change the alarm sound to something less jarring; haven’t done that, but the good side of waking up early is that the sound of the alarm wasn’t relevant most days…

I skipped the Saturday Nei Gong class because I had the Sunday Tai Chi class this week. And in the Saturday Tai Chi class it was my turn to get instruction; notes from that are that in the opening, after hands come down, I should spiral more when going left. And I have more work to do when relaxing at end of Dantian Change. In Flash the Back, the emphasis isn’t on the blocking, it’s about having the other arm vanish. When flashing your hands in the flip right that, have the energy go to the tips of the fingers, don’t have the hands curled. When punching, make sure my wrist is straight in the punching hand, and in the other hand, have the fingers straight and a little more energy in the elbow. And, in the reverse version of the Oblique Posture, don’t have my right arm behind my center.

We’re done with the Jian form, switching to the Dao next; I’ll definitely want to make suer to practice the Jian regularly to solidify it more. (But, unlike the first time I went through the Jian, I should be able to remember it this time if I practice.)

And a note from Sunday: in the second form, after Taming the Tiger, when you stomp down with your right hand also going down, your feet are next to each other. Then step forward with your left foot while turning your right hand palm up, before doing the brow strike.

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