If you follow articles about retirement in newspapers and magazines, you will find that most of them are about "planning" for retirement. Very few are about how people actually manage their retirement life. And almost without exception, these articles are written either by financial planners of one kind or another or writers who interview these planners for their articles. Also almost without exceptions, these planners would tell you that you will need x percent of your pre-retirement income to maintain your "life style" in retirement.
I don't know how many of these planners and writers have been through the actual retirement process, or have thoroughly looked into the lives of those who have, to really understand the issues faced by retirees. The fact is, by the time one seriously considers retirement, one either has enough financial assets to meet that "x percent" requirement, or it's too late to do anything to meet that requirement. In real life, what the retiree must consider is how much income he or she can count on in retirement and how much he/she has to live on and still able to maintain that income level (through investment, for instance)year after year for the rest of his life. In other words, this is a bottom up approach.
There is no such thing as a typical or average retiree. Each retiree has a unique set of circumstances: how much pension income, if any; how much from Social Security; how much investable assets generating how much income; possibility for extra income via part time work; financial liability such as mortgage, car loan or credit card balance; cost of caring for elderly parents or children; health care cost beyond Medicare coverage; etc. Once you have all these basic incomes and expenses counted, you know how much you can count on to live and to play.
"Life style" is a very interesting concept, one that I never thought about all these years. I believe it means what kind of house you have, car you drive and clothes you wear; how often you go to shows and eat out and at what kind of restaurants; how often you take a cruise or a trip to Italy or France; what kind (read: price) of Christmas and birthday presents you give to your kids; these kinds of things. If so, then "life style" not only varies from person to person, it also varies through the life cycle of a person. Your life style changes from the time you are single to when you have a young family, when your kids go to college and when they fly away from the nest. During the same period, you income mostly likely changes, hopefully increases.
When you retire, unless you are a corporate CEO or someone with a golden parachute, your income is like to decrease substantially but then your expenses are likely to decrease as well. On top of that, the "contents" of your life change too: you no longer have to commute to work and climb the ladder; you no longer need to keeping up with the Jones; you (hopefully) no longer need to support your offsprings; you social life becomes more personal and informal. By the same token, you have more time on your hand; you may not be as energetic as you used to be; you are likely to have new activities that you enjoy, and which may even be income-producing. There is no question your way of life will change upon or soon after retirement, especially if you have always look forward to retirement as a chance to turn to a new page in your life. So the question is whether you want to maintain the same life style in your retirement as at the height of your career even if you can afford to.
I am sure some financial planners are equipped to help you grow your nest eggs and make it last as long as possible. But to pre-determine a certain percentage and to assume that you want to maintain the same life style is just not real.
Mar 31, 2008
Mar 28, 2008
What is Taichi Light: Part 4
Movement Seven: Salute to the Sun
The Movement: At the end of the last movement, as you are in a crouching position, begin to inhale, stand up and turn your torso slightly to the left and raise your right arm, palm facing up until it reaches over your eye level. Lift your right heel slightly so your can stretch higher. Follow your rising hand with your eyes. Keep your left elbow bend and your left hand at the waist with palm facing up. Then, begin to exhale as you lower your right arm and heel, crouching down and turning your torso to facing the front. Do six times alternating left and right.
The Breathing: Inhale when raising your arm. Exhale when lowering your arm.
The Imagery: Imagine you are alone in a beautiful beach just as the sun is rising.
Movement Eight: Turning Around to Watch the Stars
Transition: At the end of the last movement, while still in the crouching position, move your arms to form a circle in front of you as if you were holding a large ball.
The Movement: Begin to inhale. Slowly stand up while turning your torso to the left and back, and gently throwing your arms up in one continuous movement, so that your right hand would end up on top of your left shoulder and your left arm outstretched upwards. At the same time, turn your head to follow your left hand. Begin to exhale, turn your torso back and swing your arms slowly back and return to the crouching position. Take care to keep your arms and body moving in unison. This is one movement cycle. Do this six times alternating left and right.
The Breathing: Inhale when rising up; exhale when lowering down.
The Imagery: Imagine you are strolling on a prairie at night, playfully catching fireflies, and are surprised by some mysterious music coming from the sky. You turn around and look up to find some bright stars smiling at you.
Movement Nine: The Perfect handshake
Transition: At the end of the last movement, stand up, put your hands at your waist with palms facing up.
The Movement: Inhale fully. Then, as you turn your torso half way to the left, exhale and slowly extend your right hand with palm facing halfway left. Then, inhale as you retrieve your hand back to your side and turn to facing the front. This is one movement cycle. Do this six times, alternating left and right.
The Breathing: Inhale when retrieving a hand; exhale when extending a hand.
The Imagery: Imagine you were practicing that perfect handshake, even though you may not be a politician.
(To acquire a DVD video of the Taichi Light exercise, go to www.taichilight.com)
The Movement: At the end of the last movement, as you are in a crouching position, begin to inhale, stand up and turn your torso slightly to the left and raise your right arm, palm facing up until it reaches over your eye level. Lift your right heel slightly so your can stretch higher. Follow your rising hand with your eyes. Keep your left elbow bend and your left hand at the waist with palm facing up. Then, begin to exhale as you lower your right arm and heel, crouching down and turning your torso to facing the front. Do six times alternating left and right.
The Breathing: Inhale when raising your arm. Exhale when lowering your arm.
The Imagery: Imagine you are alone in a beautiful beach just as the sun is rising.
Movement Eight: Turning Around to Watch the Stars
Transition: At the end of the last movement, while still in the crouching position, move your arms to form a circle in front of you as if you were holding a large ball.
The Movement: Begin to inhale. Slowly stand up while turning your torso to the left and back, and gently throwing your arms up in one continuous movement, so that your right hand would end up on top of your left shoulder and your left arm outstretched upwards. At the same time, turn your head to follow your left hand. Begin to exhale, turn your torso back and swing your arms slowly back and return to the crouching position. Take care to keep your arms and body moving in unison. This is one movement cycle. Do this six times alternating left and right.
The Breathing: Inhale when rising up; exhale when lowering down.
The Imagery: Imagine you are strolling on a prairie at night, playfully catching fireflies, and are surprised by some mysterious music coming from the sky. You turn around and look up to find some bright stars smiling at you.
Movement Nine: The Perfect handshake
Transition: At the end of the last movement, stand up, put your hands at your waist with palms facing up.
The Movement: Inhale fully. Then, as you turn your torso half way to the left, exhale and slowly extend your right hand with palm facing halfway left. Then, inhale as you retrieve your hand back to your side and turn to facing the front. This is one movement cycle. Do this six times, alternating left and right.
The Breathing: Inhale when retrieving a hand; exhale when extending a hand.
The Imagery: Imagine you were practicing that perfect handshake, even though you may not be a politician.
(To acquire a DVD video of the Taichi Light exercise, go to www.taichilight.com)
Mar 24, 2008
Retirement considerations
Many factors influence the shape of your retirement life because they either expand or limit your options.
First of all, your health status determine the kinds of activities you can engage in and how much you can do. By the same token, with retirement you are likely to have more time to spend on strengthening your health by getting more rest and having time to exercise. Your financial health is also very important. It determines the kinds of things you can or cannot afford to do. In fact, you may decide that you have to find some gainful activities to supplement your income. Your family environment is another factor. Whether your spouse (if you do have one) is still working and your relationship in daily life determine to a large extent what you can and cannot afford to do on account of money and time. If you have dependent children, or if you have grandchildren, that will also be a big factor. Your education and carrier background will also help lead you to your decision. These are but a few of the more major and obvious factors; there are many others.
However, the one key factor that should shape your retirement life is you yourself. First you have to decide the kind of life you want in retirement, i.e. whether you just want to fade away quietly or have a long-awaited second life, or something in between. Once you make this decision, all the other factors that we mentioned earlier will just follow. For instance, if you want your retirement to be your second chance on life, then regardless of your health, financial or family situation, there is always a way to work out something out. It's just a matter of choosing the activities that your physical strength, your income or your available time permit.
Retirement is a good time to relive your childhood or your young adulthood. Remember when you were deeply involved in stamp collection? or when you got your first model air plane kit? or when you built your doll houses? Due to school work and then the work work, and then the family, you have totally forgotten about them. Now is the time to go back to the hobby you loved or to engage in new ones.
On the other end of the scale, there are many new things you may want to explore: the computer is obviously a big area. Many people are familiar with using the computer. But even if you are a complete computer illiterate, it is not to difficult to learn. The Internet has opened up a whole new world for everyone regardless of technical skill or financial status. With a computer connected to the Internet, there are enough things you can do to keep you busy all day especially if you are intellectually curious. If you love to travel but don't have enough money or physical strength to do so, Internet would be the next best thing to see the world. On the Internet, you could even learn a new language, and find online friends to practice it. On the Internet, you can read books, watch movies, listen to music, tour museums, all for next to no cost. With some many social networking going on on the Internet, you can also build a new social circle while sitting by your computer. I could go on and on.
But, if with all these opportunities around, you still choose to sit on your rocking chair and rock your way to senility, then that is your choice. That is why I said the key factor in shaping your retirement life is you yourself.
First of all, your health status determine the kinds of activities you can engage in and how much you can do. By the same token, with retirement you are likely to have more time to spend on strengthening your health by getting more rest and having time to exercise. Your financial health is also very important. It determines the kinds of things you can or cannot afford to do. In fact, you may decide that you have to find some gainful activities to supplement your income. Your family environment is another factor. Whether your spouse (if you do have one) is still working and your relationship in daily life determine to a large extent what you can and cannot afford to do on account of money and time. If you have dependent children, or if you have grandchildren, that will also be a big factor. Your education and carrier background will also help lead you to your decision. These are but a few of the more major and obvious factors; there are many others.
However, the one key factor that should shape your retirement life is you yourself. First you have to decide the kind of life you want in retirement, i.e. whether you just want to fade away quietly or have a long-awaited second life, or something in between. Once you make this decision, all the other factors that we mentioned earlier will just follow. For instance, if you want your retirement to be your second chance on life, then regardless of your health, financial or family situation, there is always a way to work out something out. It's just a matter of choosing the activities that your physical strength, your income or your available time permit.
Retirement is a good time to relive your childhood or your young adulthood. Remember when you were deeply involved in stamp collection? or when you got your first model air plane kit? or when you built your doll houses? Due to school work and then the work work, and then the family, you have totally forgotten about them. Now is the time to go back to the hobby you loved or to engage in new ones.
On the other end of the scale, there are many new things you may want to explore: the computer is obviously a big area. Many people are familiar with using the computer. But even if you are a complete computer illiterate, it is not to difficult to learn. The Internet has opened up a whole new world for everyone regardless of technical skill or financial status. With a computer connected to the Internet, there are enough things you can do to keep you busy all day especially if you are intellectually curious. If you love to travel but don't have enough money or physical strength to do so, Internet would be the next best thing to see the world. On the Internet, you could even learn a new language, and find online friends to practice it. On the Internet, you can read books, watch movies, listen to music, tour museums, all for next to no cost. With some many social networking going on on the Internet, you can also build a new social circle while sitting by your computer. I could go on and on.
But, if with all these opportunities around, you still choose to sit on your rocking chair and rock your way to senility, then that is your choice. That is why I said the key factor in shaping your retirement life is you yourself.
Mar 19, 2008
What is Taichi Light: Part 3
Movement Four: Parting the Cloud
The Transition: At the end of the last movement, crouch down (keeping your back straight) and cross your arms in front of your knees (right arm in front.)
The Movement: Begin to inhale. Stand up while drawing large circles with your arms, right arm clockwise and left arm counter-clockwise, until they reach the 12 o’clock position. Then begin to exhale and, while crouching down, complete the circles by moving your arms downward until they cross in front of your knees again. This is one movement cycle. Do this six times.
The Breathing: Inhale while arms going up; exhale while arms coming down.
The Imagery: Imagine you were floating in mid air feeling absolutely free but with giant chunks of cloud float in front of you. To gain a better view you must use your arms to disperse the cloud.
Movement Five: Playing with a Toy Train
The Transition: At the end of the last movement, instead of moving your arms downward, movement them to the chest level and in an outstretched position in front of you, palm facing up.
The Movement: Begin to inhale, slowly draw your right hand down your right side in a large counter-clockwise circle and follow your hand with your eyes until it reach the highest point over your head. Begin to exhale, use your right hand to imitate a car coming down a roller coaster track until it slowly slip to stop when your arm becomes outstretched in front. Flip your hand upwards as you stop. This is one movement cycle. Do six cycles alternating left and right.
The Breathing: Inhale when moving the hand up; exhale when coming down.
The Imagery: Imagine you are a little child playing with your new toy train by running it over an imaginary roller coaster.
Movement Six: Back Stroke Swim
The Transition: At the end of the last movement, with your arms outstretched in front, continue to exhale, flip your palms downward and lower both arms to your sides while crouching down (keep your torso straight always).
The Movement: Begin to inhale as you draw your arms back, drawing two large arcs on your sides, ending up with both arms fully extending upward. At the same time, straighten your knees and stand up. Then, begin to exhale and continue to draw the circles by moving your arms downward while crouching down. In effect, your arms would be drawing two large circles on either side of you. Do this six times.
The Imagery: Imagine you were doing the back stroke swim on dry land. Who needs a swimming pool anyway?
(To acquire a DVD video of the Taichi Light exercise, go to www.taichilight.com)
The Transition: At the end of the last movement, crouch down (keeping your back straight) and cross your arms in front of your knees (right arm in front.)
The Movement: Begin to inhale. Stand up while drawing large circles with your arms, right arm clockwise and left arm counter-clockwise, until they reach the 12 o’clock position. Then begin to exhale and, while crouching down, complete the circles by moving your arms downward until they cross in front of your knees again. This is one movement cycle. Do this six times.
The Breathing: Inhale while arms going up; exhale while arms coming down.
The Imagery: Imagine you were floating in mid air feeling absolutely free but with giant chunks of cloud float in front of you. To gain a better view you must use your arms to disperse the cloud.
Movement Five: Playing with a Toy Train
The Transition: At the end of the last movement, instead of moving your arms downward, movement them to the chest level and in an outstretched position in front of you, palm facing up.
The Movement: Begin to inhale, slowly draw your right hand down your right side in a large counter-clockwise circle and follow your hand with your eyes until it reach the highest point over your head. Begin to exhale, use your right hand to imitate a car coming down a roller coaster track until it slowly slip to stop when your arm becomes outstretched in front. Flip your hand upwards as you stop. This is one movement cycle. Do six cycles alternating left and right.
The Breathing: Inhale when moving the hand up; exhale when coming down.
The Imagery: Imagine you are a little child playing with your new toy train by running it over an imaginary roller coaster.
Movement Six: Back Stroke Swim
The Transition: At the end of the last movement, with your arms outstretched in front, continue to exhale, flip your palms downward and lower both arms to your sides while crouching down (keep your torso straight always).
The Movement: Begin to inhale as you draw your arms back, drawing two large arcs on your sides, ending up with both arms fully extending upward. At the same time, straighten your knees and stand up. Then, begin to exhale and continue to draw the circles by moving your arms downward while crouching down. In effect, your arms would be drawing two large circles on either side of you. Do this six times.
The Imagery: Imagine you were doing the back stroke swim on dry land. Who needs a swimming pool anyway?
(To acquire a DVD video of the Taichi Light exercise, go to www.taichilight.com)
Mar 16, 2008
What is Taichi Light? Part 2
In this post, I will give you the general instructions about the exercise, and describe the first three movements. Once I learn how to put my video on my computer and section it, I will insert it in my posts. Since there are 18 movements in all, it will take several postings to give you the entire description of the exercise. Please be patient. I know it is difficult to learn the movements by reading a written description (that was how I learned it, though) I will not forget about putting the video here in the near future. In the meantime, if you want to go ahead, you may want to print out this posting for easy reference.
GENERAL INSTRUCTIONS
The Basic Tai Chi-Qi Gong Exercise has three elements:
• The physical body movement,
• The continuous deep breathing, and
• The mental imagery.
These three elements occur concurrently during the exercise: while you move your body and limbs to perform each movement, you continue your breathing with one inhaling and exhaling for each movement cycle. At the same time, you mentally visualize the imagery that each movement is related to. While the physical pose and the mental imagery change from movement to movement, your deep breathing should flow smoothly, uninterrupted, throughout the entire exercise period.
There are 18 movements in the exercise; each one is repeated six times (each time is called a movement cycle) except for movements 12 and 13 which are repeated 12 times, making a total of 120 movement cycles. In other words, during this exercise you will be doing a total of 120 deep breaths continuously. Because some movements are longer than others, it is necessary to adjust the length of your breathing accordingly.
All the movements should be performed in slow motion and in a relaxed fashion. The purpose of this exercise is not to strengthen your muscles, but rather to calm your mind and clear your internal “chi” channels. In the beginning you may be tempted to move too fast and wind up finishing the exercise in 10 minutes or less. With practice, you will be able to settle into a relaxed mood and stretch the time to 15 to 20 minutes.
Although the movements are relatively simple compared to those in many other Tai Chi exercises, still the intricate stretching and turning of the arms and hands require some getting used to. Allow yourself a week or two (assuming you practice at least five times a week) to memorize all the poses and the transition from one movement to the next, until you can smoothly go through all the movements without peeking at the photos or the written description. Once you achieve that, you will be able to concentrate on the exercise and enjoy the relaxation and peace of mind it brings. Have patience. You are not in a competition.
You may do this exercise once or twice a day, or any time you need to calm down. The best times are early in the morning after you get up and before breakfast, and in the evening shortly before you retire. Try to find a quiet place where you won’t be disturbed by family members or pets. Try not to let the telephone interrupt you. If weather permits, an outdoor spot facing trees and shrubbery such as a backyard or a park would be the best. Do not practice outdoor when it’s cold, windy or dark. Otherwise an indoor location with a window, preferably one overlooking some greenery, would be fine. Remember this exercise helps connect you to nature. If you live in a high rise apartment, then looking at the sky and a distant skyline would help.
Wear loose clothing, such as pajamas or jogging suit, so that your stretching and breathing are not restrained. Wear soft shoes or be bare-footed. A little soft music would help, but total silence is also appropriate. Try to immerse yourself totally in the exercise for the duration and concentrate on your mental imagery. When practicing in the morning, do a little stretching before you start.
A word about deep breathing: normally we breathe without being conscious of doing it. We only empty part of our lungs when we exhale, and take in perhaps half a lungful of air when we inhale. The benefit of deep breathing is that every time you breathe, you use almost the full capacity of your lungs and thus exercise all parts of your lungs and your diaphragm. While doing this exercise, try to empty your lungs as much as possible when you exhale, and fill them up as much as you can when you inhale, without straining yourself. Breathe through your nose only. Imagine your torso is a large bag and you are filling that bag with fresh air from the bottom up. Do not puff your chest. Coordinate your breathing with the speed of your movement.
There is an ancient Chinese breathing method practiced by kung fu masters and monks called “Tu Nar.” Instead of using your nose muscle to suck in air as we normally do, try to gently puff up your abdomen so that air is automatically sucked in through your nostrils. In the beginning, you may find it difficult to keep your nose from jumping in and help. With practice, you will be able to use your abdomen muscles more effectively to pull the air in, and feel the cold air rushing in through your nostrils.
Caution: several movements require half crouching. When doing so, be sure to bend your knees without exceeding your comfort level. For persons in normal health, such crouching will strengthen the knees over time. For those who have weak knees or any knee problem, skip the crouching and consult with your doctors. This same caution applies to when you are required to bend your back. Also, pregnant women should consult their doctors before engaging in this exercise. Children over 10 years old should be able to practice this exercise.
Before you begin, stand up straight but relaxed for a minute and begin your deep breathing. Maintain a straight but not rigid posture throughout the exercise. This is not about physical strength. Keep your arms and hands supple and even limp. There is no need to strain your muscles. Relax, relax, and relax.
If you are lucky enough to have a big tree in sight, try to start your mental imagery by looking at it and feeling how strong and firmly that tree is rooted in the ground. Then, imagine that you yourself are also very firmly planted to the ground. Once you get into the movements, try to form the mental image that each movement is associated with. Some of these images may seem unfamiliar or even childish, but they are parts of the exercise designed to give your mind some nourishment.
Movement One: A Good Beginning
The Movement: Stand up straight with your feet apart at shoulder width, your arms hung loosely on your sides and your eyes looking straight ahead. Relax your body. Start your deep breathing and, when you are ready, inhale and slowly raise both arms in front to shoulder height, palms facing down. Pull your hands in towards your shoulders. Start exhaling as you continue to move the hands down to the waist level and at the same time crouch down slightly while keeping your torso straight (do not lean forward and stick your buttock out). If you have weak knees, do not over bend them. This is one movement cycle. Do this six times.
The Breathing: Inhale when you raise your arms and body; exhale when you lower your hands and body.
The Imagery: Keep all unrelated thoughts and concerns off your mind and immerse yourself in the exercise. Imagine you are a geyser in a remote, pristine mountain, bobbing gracefully up and down while you are breathing in clean and fresh air.
Movement Two: Open Your Heart and Mind
The Movement: As you conclude the last movement, straighten up, start inhaling and continue to raise your arms in front, palms facing down (keep your hands limp). When your hands are at shoulder level, flip them so that the fingers form a gate in front of you. In the same motion, open your arms sideway as far as you can go. Then, exhale and move your arms horizontally back to the front until they are a few inches apart, at which point move your hands downward in a graceful curve until they are at your waist. As you lower your hands, crouch down as in the last movement. This is one movement cycle. Do this six times.
The Breathing: Inhale when you raise and open your arms; exhale when you close and lower your arms.
The Imagery: Imagine you are standing on top of a high mountain with the whole world under your feet. You are opening your heart and mind to the world. You have nothing to hide, just love to share.
Movement Three: The Rainbow Dance
The Movement: Continuing from the last movement, as you stand up and started to inhale, raise your right arm in a clock-wise movement to form a curve over your head and move your left arm to an outstretched position. Keep your arms relaxed and your hands limp, your head facing left and your weight on your right foot. Smile. Then, begin to exhale and move your weight to your left foot with your body leaning slightly to the left while swapping the position of the two arms by slowly swing the curved right arms to the right until it is outstretched and the left arms curved over your head. Turn your face to the right. This is one movement cycle. Do this six times.
The Breathing: Inhale when facing left; exhale when facing right.
The Imagery: Imagine you were performing the Chinese rainbow (or ribbon) dance and your arms were the ribbons. Coordinate your body’s swinging with the movement of your arms. Smile to your audience.
(To acquire a DVD video of Taichi Light, go to www.taichilight.com)
GENERAL INSTRUCTIONS
The Basic Tai Chi-Qi Gong Exercise has three elements:
• The physical body movement,
• The continuous deep breathing, and
• The mental imagery.
These three elements occur concurrently during the exercise: while you move your body and limbs to perform each movement, you continue your breathing with one inhaling and exhaling for each movement cycle. At the same time, you mentally visualize the imagery that each movement is related to. While the physical pose and the mental imagery change from movement to movement, your deep breathing should flow smoothly, uninterrupted, throughout the entire exercise period.
There are 18 movements in the exercise; each one is repeated six times (each time is called a movement cycle) except for movements 12 and 13 which are repeated 12 times, making a total of 120 movement cycles. In other words, during this exercise you will be doing a total of 120 deep breaths continuously. Because some movements are longer than others, it is necessary to adjust the length of your breathing accordingly.
All the movements should be performed in slow motion and in a relaxed fashion. The purpose of this exercise is not to strengthen your muscles, but rather to calm your mind and clear your internal “chi” channels. In the beginning you may be tempted to move too fast and wind up finishing the exercise in 10 minutes or less. With practice, you will be able to settle into a relaxed mood and stretch the time to 15 to 20 minutes.
Although the movements are relatively simple compared to those in many other Tai Chi exercises, still the intricate stretching and turning of the arms and hands require some getting used to. Allow yourself a week or two (assuming you practice at least five times a week) to memorize all the poses and the transition from one movement to the next, until you can smoothly go through all the movements without peeking at the photos or the written description. Once you achieve that, you will be able to concentrate on the exercise and enjoy the relaxation and peace of mind it brings. Have patience. You are not in a competition.
You may do this exercise once or twice a day, or any time you need to calm down. The best times are early in the morning after you get up and before breakfast, and in the evening shortly before you retire. Try to find a quiet place where you won’t be disturbed by family members or pets. Try not to let the telephone interrupt you. If weather permits, an outdoor spot facing trees and shrubbery such as a backyard or a park would be the best. Do not practice outdoor when it’s cold, windy or dark. Otherwise an indoor location with a window, preferably one overlooking some greenery, would be fine. Remember this exercise helps connect you to nature. If you live in a high rise apartment, then looking at the sky and a distant skyline would help.
Wear loose clothing, such as pajamas or jogging suit, so that your stretching and breathing are not restrained. Wear soft shoes or be bare-footed. A little soft music would help, but total silence is also appropriate. Try to immerse yourself totally in the exercise for the duration and concentrate on your mental imagery. When practicing in the morning, do a little stretching before you start.
A word about deep breathing: normally we breathe without being conscious of doing it. We only empty part of our lungs when we exhale, and take in perhaps half a lungful of air when we inhale. The benefit of deep breathing is that every time you breathe, you use almost the full capacity of your lungs and thus exercise all parts of your lungs and your diaphragm. While doing this exercise, try to empty your lungs as much as possible when you exhale, and fill them up as much as you can when you inhale, without straining yourself. Breathe through your nose only. Imagine your torso is a large bag and you are filling that bag with fresh air from the bottom up. Do not puff your chest. Coordinate your breathing with the speed of your movement.
There is an ancient Chinese breathing method practiced by kung fu masters and monks called “Tu Nar.” Instead of using your nose muscle to suck in air as we normally do, try to gently puff up your abdomen so that air is automatically sucked in through your nostrils. In the beginning, you may find it difficult to keep your nose from jumping in and help. With practice, you will be able to use your abdomen muscles more effectively to pull the air in, and feel the cold air rushing in through your nostrils.
Caution: several movements require half crouching. When doing so, be sure to bend your knees without exceeding your comfort level. For persons in normal health, such crouching will strengthen the knees over time. For those who have weak knees or any knee problem, skip the crouching and consult with your doctors. This same caution applies to when you are required to bend your back. Also, pregnant women should consult their doctors before engaging in this exercise. Children over 10 years old should be able to practice this exercise.
Before you begin, stand up straight but relaxed for a minute and begin your deep breathing. Maintain a straight but not rigid posture throughout the exercise. This is not about physical strength. Keep your arms and hands supple and even limp. There is no need to strain your muscles. Relax, relax, and relax.
If you are lucky enough to have a big tree in sight, try to start your mental imagery by looking at it and feeling how strong and firmly that tree is rooted in the ground. Then, imagine that you yourself are also very firmly planted to the ground. Once you get into the movements, try to form the mental image that each movement is associated with. Some of these images may seem unfamiliar or even childish, but they are parts of the exercise designed to give your mind some nourishment.
Movement One: A Good Beginning
The Movement: Stand up straight with your feet apart at shoulder width, your arms hung loosely on your sides and your eyes looking straight ahead. Relax your body. Start your deep breathing and, when you are ready, inhale and slowly raise both arms in front to shoulder height, palms facing down. Pull your hands in towards your shoulders. Start exhaling as you continue to move the hands down to the waist level and at the same time crouch down slightly while keeping your torso straight (do not lean forward and stick your buttock out). If you have weak knees, do not over bend them. This is one movement cycle. Do this six times.
The Breathing: Inhale when you raise your arms and body; exhale when you lower your hands and body.
The Imagery: Keep all unrelated thoughts and concerns off your mind and immerse yourself in the exercise. Imagine you are a geyser in a remote, pristine mountain, bobbing gracefully up and down while you are breathing in clean and fresh air.
Movement Two: Open Your Heart and Mind
The Movement: As you conclude the last movement, straighten up, start inhaling and continue to raise your arms in front, palms facing down (keep your hands limp). When your hands are at shoulder level, flip them so that the fingers form a gate in front of you. In the same motion, open your arms sideway as far as you can go. Then, exhale and move your arms horizontally back to the front until they are a few inches apart, at which point move your hands downward in a graceful curve until they are at your waist. As you lower your hands, crouch down as in the last movement. This is one movement cycle. Do this six times.
The Breathing: Inhale when you raise and open your arms; exhale when you close and lower your arms.
The Imagery: Imagine you are standing on top of a high mountain with the whole world under your feet. You are opening your heart and mind to the world. You have nothing to hide, just love to share.
Movement Three: The Rainbow Dance
The Movement: Continuing from the last movement, as you stand up and started to inhale, raise your right arm in a clock-wise movement to form a curve over your head and move your left arm to an outstretched position. Keep your arms relaxed and your hands limp, your head facing left and your weight on your right foot. Smile. Then, begin to exhale and move your weight to your left foot with your body leaning slightly to the left while swapping the position of the two arms by slowly swing the curved right arms to the right until it is outstretched and the left arms curved over your head. Turn your face to the right. This is one movement cycle. Do this six times.
The Breathing: Inhale when facing left; exhale when facing right.
The Imagery: Imagine you were performing the Chinese rainbow (or ribbon) dance and your arms were the ribbons. Coordinate your body’s swinging with the movement of your arms. Smile to your audience.
(To acquire a DVD video of Taichi Light, go to www.taichilight.com)
Mar 9, 2008
Life after Death
While I am on the matter of old age, I might as well get right to the crux of the matter: the big D, and get it out of my chest.
When we are young, life seems limitless. Even when we are at middle age, we are preoccupied with making a living, climbing the corporate ladder, growing a family, building a personal wealth, or whatever else we were busy doing; the matter of growing old is at best a distant glimpse of irrelevance. It's something too far away to worry about. But as time passes, that shadow of old age looms larger every year; and behind that shadow, another, a more ominous one, also appears.
Each individual will have to develop his or her own way to deal with the issue, of course. I just want to lay out my own way to look at it. By so doing, I don't pretend to tell anyone how he/she should treat the matter. Also, discussing the big D inevitably touches on the matter of religious belief, or the lack of it. Again, my religious view has a lot to do with how I deal with the big D, but I don't pretend to influence anyone into adopting my own belief.
Each of today's major religions in the world claims it has THE only real maker of the Universe, and provides some form of life or continued existence after the end of the life on Earth. Christianity provides for Heaven and Hell. Basically the good people go to Heaven and the bad people go to Hell; but those who follow God will be forgiven of their sins and will go to Heaven. (I must admit I am no Bible scholar and this is just a layman's understanding of the matter.) Islam also provides for a life in God's Kingdom after the end of life on Earth. In fact, in Islam life on Earth is but a trial period for the real, eternal life afterwards, when a just God rewards those who believed in him and served him well, and punish those who didn't.
Buddhism doesn't provide an all-mighty maker, but provides for a system of ever-evolving reincarnation, in which a life is "recycled" eternally so there is always life after "death" as the way Nature works. The catch is this: If a person is good by Buddhism standards in this life, he/she will be reincarnated into a good life, most likely in human form, the next time around; if a person is bad by Buddhism standards, he would be recycled into a hard life in human form, or a lower form a life, such as a pig or a mouse or even a single-cell amoeba. The above, obviously, is but a gross oversimplification of the matter.
I do believe that the idea of life after death in Christianity and Islam and the reincarnation system in Buddhism do have a salutary effect on this world; and I believe that that is why they were invented to begin with. They serve to persuade people in this world to behave well and to get along with one another harmoniously. So I think the promise of a good life after death is good if it can achieve that goal. In other words, that is a good trick, but a well-intentioned one.
Now what do I believe? I am not a Christian; I am not a Muslim; I am not a Buddhist, although I do subscribe to a lot of its precepts. I am a Unitarian-Universalist because this is the only spiritual school that I feel comfortable associating with. In terms of the G issue, I consider myself an agnostic: Nothing has persuaded me so far that there is a God; but I am not sure that there can't be some kind of omnipotent force that is responsible for creating and maintaining this world, either. Further, I don't believe we can know the answer for sure in this life; and I don't want to waste my time looking for it.
Is there life after death? I will find out when I die. If there is, I will have to face it whatever it is like. If there isn't, I wouldn't know the difference anyway.
The biggest problem is, of course, the anxiety one has before it comes. How long am I going to live? In what way am I going to die? etc. I don't believe I can possibly know, and I don't want to know. As long as I am healthy and continue to enjoy life, I wish to live forever. But I do accept the fact that life is limited and will end somehow. Whenever life ceases to be enjoyable, there is no point in prolonging it. Government rules notwithstanding.
There are obviously many other aspects of this issue, which I can't possibly address totally at one sitting. I do want to hear others ways to look at the issue. Please comment by talking about your way to look at it.
When we are young, life seems limitless. Even when we are at middle age, we are preoccupied with making a living, climbing the corporate ladder, growing a family, building a personal wealth, or whatever else we were busy doing; the matter of growing old is at best a distant glimpse of irrelevance. It's something too far away to worry about. But as time passes, that shadow of old age looms larger every year; and behind that shadow, another, a more ominous one, also appears.
Each individual will have to develop his or her own way to deal with the issue, of course. I just want to lay out my own way to look at it. By so doing, I don't pretend to tell anyone how he/she should treat the matter. Also, discussing the big D inevitably touches on the matter of religious belief, or the lack of it. Again, my religious view has a lot to do with how I deal with the big D, but I don't pretend to influence anyone into adopting my own belief.
Each of today's major religions in the world claims it has THE only real maker of the Universe, and provides some form of life or continued existence after the end of the life on Earth. Christianity provides for Heaven and Hell. Basically the good people go to Heaven and the bad people go to Hell; but those who follow God will be forgiven of their sins and will go to Heaven. (I must admit I am no Bible scholar and this is just a layman's understanding of the matter.) Islam also provides for a life in God's Kingdom after the end of life on Earth. In fact, in Islam life on Earth is but a trial period for the real, eternal life afterwards, when a just God rewards those who believed in him and served him well, and punish those who didn't.
Buddhism doesn't provide an all-mighty maker, but provides for a system of ever-evolving reincarnation, in which a life is "recycled" eternally so there is always life after "death" as the way Nature works. The catch is this: If a person is good by Buddhism standards in this life, he/she will be reincarnated into a good life, most likely in human form, the next time around; if a person is bad by Buddhism standards, he would be recycled into a hard life in human form, or a lower form a life, such as a pig or a mouse or even a single-cell amoeba. The above, obviously, is but a gross oversimplification of the matter.
I do believe that the idea of life after death in Christianity and Islam and the reincarnation system in Buddhism do have a salutary effect on this world; and I believe that that is why they were invented to begin with. They serve to persuade people in this world to behave well and to get along with one another harmoniously. So I think the promise of a good life after death is good if it can achieve that goal. In other words, that is a good trick, but a well-intentioned one.
Now what do I believe? I am not a Christian; I am not a Muslim; I am not a Buddhist, although I do subscribe to a lot of its precepts. I am a Unitarian-Universalist because this is the only spiritual school that I feel comfortable associating with. In terms of the G issue, I consider myself an agnostic: Nothing has persuaded me so far that there is a God; but I am not sure that there can't be some kind of omnipotent force that is responsible for creating and maintaining this world, either. Further, I don't believe we can know the answer for sure in this life; and I don't want to waste my time looking for it.
Is there life after death? I will find out when I die. If there is, I will have to face it whatever it is like. If there isn't, I wouldn't know the difference anyway.
The biggest problem is, of course, the anxiety one has before it comes. How long am I going to live? In what way am I going to die? etc. I don't believe I can possibly know, and I don't want to know. As long as I am healthy and continue to enjoy life, I wish to live forever. But I do accept the fact that life is limited and will end somehow. Whenever life ceases to be enjoyable, there is no point in prolonging it. Government rules notwithstanding.
There are obviously many other aspects of this issue, which I can't possibly address totally at one sitting. I do want to hear others ways to look at the issue. Please comment by talking about your way to look at it.
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