Light Up the Darkness

The holidays are here but so are the shortest days of the year. It is dark and cold and on top of that, because of Covid –19, we are isolated: no friends, no family, for some, no work, no income and not spending as much time outside.  Some people enjoy and love it and some don’t.

Whether you enjoy it or not, practicing the candle meditation is a great way to improve your mood from the deep breathing and emptying your mind and to improve your posture and create alignment by emphasizing the major up and down forces in the trunk. Meditating can also stimulate your energetic system, evoke your spirit, help with anxiety, a racing mind and falling asleep.

The Candle Meditation

Candle Meditation

Make the room dark

Light a candle
Place it 2 to 3 feet away

Wrap yourself with a blanket

Watch the flame. Be the flame

Sit on the edge of a chair, in seza, or on the floor with crossed legs

Start with 5 to 10 minutes of the major up and down forces meditation

First close your eyes and start breathing deep: in and out through the nose. The tongue touches the roof of the mouth. Emphasize the major up and down forces for a few minutes: lengthen the spine, head suspended, face, shoulders and abdominal muscles relaxed.

Next practice 5 to 10 minutes of the face melting meditation

Start melting from the tight areas of your face: the temple areas, the corners of your eyes, nose and mouth, ears and jaw joint area. Melt layer by layer. Start from the skin then the fascia and then the muscles until you reach the skull - until you are just a skull.

Next, focus on 5 to 10 minutes of internal organ dissolving meditation

Relax your abdominal muscles. Bring your mind to your internal organ area and start dissolving, with your mind, using the metaphor solid to liquid and liquid to gas. Notice that some areas are more solid. When dissolving those areas do not dissolve from the center of the sensation: start from the edges and slowly work your way in.

Finally, you are ready for 5 to 10 minutes of the Candle Watching meditation

Open your eyes and watch the candle. Keep performing the up and down forces you just practiced with deep breathing in and out through the nose. Watch the candle. Become the candle.

Some will experience special seconds or moments while watching the flame of the candle.

If and when you do play it cool otherwise your will lose it.

For example, more than once while I was watching the flame of the candle, the whole room became bright light like in the middle of the day (remember I was sitting in total darkness). Another special experience was seeing around the candle every color in the spectrum of colors. A few times I finished the meditation and thought it was 10 minutes but it was actually 45 minutes. Another great experience, I was able to stick to the flame with my mind and almost anticipate the flame moves: great for martial arts training.

Some days you can just do just the candle meditation part without the up and down forces, and without the face or internal organ dissolving.

As the light of the candle may your spirit be always bright.

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Hey, Rami! Is meditation enough for my health and prevention?

What other exercises should I do?

People ask me what exercises I should do to achieve better health and invest in prevention.

To answer that, first you need to remember the 4 categories of exercises:

1)      Cardiovascular

2)      Resistance

3)      Flexibility

4)      Meditation

The first two kinds of exercises I recommend for health and prevention are typical western exercises, the yang side of exercises, which are essential to our health and wellbeing: cardio and resistance training. Cardio is recommended 3 to 5 times per week for 30 to 40 minutes. Resistance can be done using weights or by using your own body resistance 3 to 5 times per week for 30 to 60 minutes.

The other two kinds of exercise which are less emphasized in the western world are the Yin side of exercise: flexibility and meditation. The goal of being flexible is to free your skeleton from being a prisoner of your soft tissues. For different people practice and time may be different to achieve flexibility. Usually, 3 to 5 times a week for 20 to 60 minutes works.

As for meditation, emptying the mind and reaching the brain waves between awake and asleep, I recommend spending time practicing every day, even if on some days you practice just 3 to 8 minutes.

Make meditation part of your daily routine or practice even if you sit or stand some days for 3 minutes: it will pay off. On the days that you can do it for longer, sit or stand between 20 and 40 minutes.

The brain is like a muscle that needs rest and meditation is one method to achieve that.

There are many ways to achieve a meditative mind. Check out my blog a guide to sitting meditation to learn more.

Make sure you practice all 4 categories for better health, physically and mentally. Remember to use the breath as a tool to help you achieve maximum results in each category.

Happy Stretching, Deep Breathing, Empty your Mind, Strengthen your Energetic System & Evoke your spirit!

Happy Holidays and Stay Safe!

Ramel Rones (Rami)

If you are looking for more ways to reduce tension and pain check out my online courses at Udemy.com

• 15 Minute Mind-Body Workout for Recharging & Reducing Stress

• Alleviate Upper Back and Neck Pain with Tai Chi & QiGong

• Relieve and End Your Lower Back Pain with Tai Chi & QiGong

Final Week of Recruitment for Pilot Tai Chi Study at MGH 2020

Seeking Participants for virtual Tai Chi for IBS Study

Are you interested in joining this pilot study?

Over the last 2 months I implemented an 8 week Tai Chi intervention that I designed for Irritable Bowel Syndrome and Constipation (IBS-C) in collaboration with Kyle Staller, MD, MPH director of the Gastrointestinal Motility Laboratory and Brad Kuo, MD of the Digestive Healthcare Center.

We just finished the first group and we are about to start a second group. If you are interested, or know somone who might benefit from a Tai Chi Intervention for IBS-C we are looking for qualified participants.

Here is the link to the overview of the study and who is qualified to join.

The pilot takes place every Tuesday for 8 weeks from 4:30 to 5:30 on Zoom. Anyone age 18 to 70, male or female, can join if qualified, from the comfort and safety of home.

The beauty of this pilot is that it is a short, simple, effective Tai Chi / Chi Kung intervention that draws on my extensive years studying, teaching and working with chronic diseases and conditions.

The Tai Chi / Chi Kung Intervention for IBS includes:

• Gentle stretching

• Deep Breathing

• Meditation

• Self massage

• Dissolving Visualizations

• A short Tai Chi Form

You can learn and experience some of the aspects of the Tai Chi Mind-Body intervention in my recent blog.

The deadline for this unique opportunity is Monday October 11.

It is very easy to see if you qualify and to sign up from the MGH website.

If you have questions you can contact

Mimi Paz, the clinical research coordinator

mpaz3@mgh.harvard.edu

(617) 643-5742

If you missed the deadline for this second group but you are interested in participating, we may have a third group. I will send out more information when it becomes available or you can reach out to Mimi.

Happy stretching, deep breathing, empty your mind, strengthen your energetic system and evoke your spirit!

If you are interested in private lessons on zoom or facetime e-mail me at rami@ramelrones.com

Ramel (Rami) Rones

www.ramelrones.com

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Testimonials

External & Internal Tai Chi Movements for Cancer Patients: Last Part

Hello mind-body practicioners of health and martial arts!

Have you been practicing?

During our physical isolation it is important to keep exercising physically, mentally and spiritually. The Tai Chi move push provides all three benefits of a mind body workout in one practice. Let’s continue our exploration!

The second installment of the article I wrote for The Journal went over push on a physical level, sitting and standing. Now that you are familiar and comfortable with the external movements I challenge you to enhance your physical practice by integrating the first internal skill of Tai Chi and Chi Kung which is visualizing the Lower Energy Center.

In my Sunrise and Sunset Tai Chi books I refer to this area as the Center of Gravity Energy Center.

Visualization of the Lower Energy Center

One of the main energetic centers of the body is located two inches below the belly button and about three inches inward towards the spine. In Western fields of study, this spot is called the Center of Gravity. In Chi Kung and Tai Chi this area is known as the lower dantien, which translates as field of elixir and is believed to be the body’s main chi energy storage area. It is from here that chi energy is circulated throughout the body, much like the heart circulates blood.

The first skill required for both martial arts and health is the ability to mentally reside in our physical center of gravity or the Lower Energy Center.

Residing in the Lower Energy Center is one of the secrets for storing chi energy and recharging the batteries in our bodies. Do not think about it as an exercise but rather as a habit or a way of doing things. Ideally, after lots of practice, you will find yourself doing the Lower Energy Center Visualization throughout your day while driving, walking, gardening, typing, you name it.

The Lower Energy Center is about two inches below the navel and three inches inwards.

The skill of visualizing the Lower Energy Center is not easy, especially when an opponent is attacking you or if you are diagnosed with cancer or going through its treatments. When stress confronts us our energy and then our mind tends to float up: we lose our cool, our focus, our roots and relaxation. The energy becomes fire-y and that is the opposite of what we are looking for when it comes to better health and martial arts. When an attack comes at you, physically or health-wise, staying in your Lower Energy Center to keep calm and focused as well as grounded is not easy and takes many years of practice to accomplish.

I have witnessed a small percentage of people in fighting situations who are naturally cool and relaxed. This is what we call a street fighter. This skill comes naturally and without thinking. The same is true when being diagnosed with cancer or when in physical isolation. A very small percentage of people accept their condition and do not experience fear or anxiety. Both of these situations are rare. Individuals who are able to accept changes in a fight or in their health while staying calm and relaxed is the exception not the norm. For the rest of us who do not have this skill naturally lots of practice is needed. The Lower Energy Center visualization is one way to stay calm and grounded under pressure.

The Tai Chi symbol of Yin and Yang, among other things, represents the idea of reaching success by dissecting everything into small pieces, examining each small piece and then putting the pieces back together. In order to develop the Tai Chi move push with the mental skill of visualizing the Lower Energy Center I first isolate the practice of just the visualization while in sitting meditation and then in standing meditation, Yi Chan. Then I combine the physical movements of push with the mental Lower Energy Center visualization.

In order to master the Lower Energy Center visualization my teacher challenged me to practice it for forty-five minutes, three times a day, seven days a week for one year, and I did! Now I challenge you to visualize the Lower Energy Center two times a day for three to five minutes for four weeks. Try it! See how it makes you feel mentally, physically or spiritually.

Lower Energy Center Visualization while Sitting and Standing

Sit on the floor or on the edge of a chair, at first, and then practice it standing. You can do it anywhere.

Sitting Lower Energy Center Visualization

Lengthen your spine.

Close your eyes.

Breathe deep.

Visualize a Healing Energy Ball.

Standing Lower Energy Center Visualization

Stand in a high Horse Stance with your palms on your Lower Energy Center

When visualizing, start with a small ball around the size of an olive or a plum. Over time make the visualization larger like an orange or a grapefruit.

At first practice with your eyes closed. Over time hold the visualization with your eyes open. I find that squinting is a great step between closed eyes and open eyes.

Another powerful way to practice the Lower Energy Center visualization, standing and sitting, is while holding a Tai Chi Ball.

Once you are able to visualize the Lower Energy Center start practicing the Tai Chi move push together with the visualization both sitting and standing.

As I mentioned, being able to stay in your Lower Energy Center under mental, emotional or physical stress is easier said than done but practice goes a long way.

Let’s get practicing!

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Note Since I wrote this article we all have gone into lock-down. Uncertainty plays an enormous toll on us mentally leading to anxiety and fear which manifests into physical stress. To stay calm and relaxed make time in your day to breathe deep and practice some ancient healing arts. Stay strong. We are in this together.

To relax physically and mentally try this Total Body Scan: Scan your Body for tension and then dissolve it into the universe.

Anther great way to help with relaxation under pressure is the Face Meditation.

Happy stretching, deep breathing, empty your mind, strengthen your energetic system and evoke your spirit!

Ramel (Rami) Rones

External & Internal Tai Chi Movements for Cancer Patients: Part 2

External & Internal Tai Chi Movements for Cancer Patients, continued

When one is diagnosed with Cancer or when going through treatment, either chemo, radiation or surgery, the level of stress and anxiety is very high which can have detrimental effects on your mood and quality of life. Over the years I have witnessed people diagnosed with Cancer literally holding their breath and looking as white as a ghost because of fear and anxiety, sometimes even after a week.

The first thing I ask ask them to do is to close their eyes and start breathing again; breathing deep. Within a few minutes I see a small change in mood - feeling better, less anxious.

Try it!

Zen Mind

Start by sitting on the floor or on the edge of a chair. Close your eyes and breathe deep. Only work with the lungs: slow, peaceful, deep, quiet inhalations and slow, quiet, peaceful exhalations. Do this breath training for 5 minutes. Keep your mind in the breath.

Experience the power of “just” breathing deep. You will be amazed at the difference after only 3 to 5 minutes.

Once individuals diagnosed with cancer (or anyone under tremendous stress) have stopped holding their breath my goal is to lead them into a deep level of relaxation. Relaxation, especially deep levels of relaxation, is one of the most important principles of Tai Chi and is a powerful technique that helps improve martial arts and general health but is especially helpful for cancer patients, their families and caregivers.

One element of my approach to help cancer patients and their families relieve stress and anxiety, improve mood and prevent depression is through the practice of different Tai Chi movements. The Tai Chi and Chi Kung philosophies also help deal with chronic pain and stiffness, another side effect of cancer, the treatment of cancer and the effects of modern daily life.

At first, I only teach the external movements of the Ti Chi form which helps people achieve deep levels of relaxation and quiet the mind. Later, I add in the more advanced internal skills which strengthen the energetic and immune systems.

For example, the gentle, repetitive movements of the Tai Chi move Push from Yang style Tai Chi is a great tool for achieving the first level of deep relaxation. I break the practice into sitting and standing.

The Tai Chi move Push

The movement Push has two parts: YIN and YANG.

The YANG part of Push is pushing forward and exhaling. The gentle movements imitate a wave gently lifting a boat in the middle of the sea. Try it!

Push

Exhale and move the arms forward like a wave pushing a boat: Push YANG. Settle the wrists at the end of the movement.

The YANG part of the Tai Chi move Push is performed while exhaling.

The second part of the movement is the YIN part, performed while inhaling: Push YIN.

Inhale and move your arms backwards like a wave cresting on the beach

The YIN part of the Tai Chi move Push is performed while inhaling.

The External Practice of the Tai Chi Move Push

Try the movement Push with just deep breathing. First practice while sitting on the edge of a chair and then while standing. Shift your weight from back stance to front stance. Practice for 3 to 5 minutes or 10 to 30 times.

Exhale as you push into front stance and Inhale as you sink into back stance. When you shift weight to your back leg, Backward Tai Chi Stance, have 60% of the weight on your back leg and 40% on the front leg. When shifting your weight to the front leg, have 70% of your weight on the front leg and 30% on your back leg or Front Stance .

Practice both sides (Right leg forward and then left leg forward).

Make sure you have correct alignment of both the front and back leg. It is very important to transfer your weight through the knees and NOT into the knees. Keep the inner arches of your feet activated and alive. Have the middle of your knee pointing in the same direction as the middle of your toes.

Relax your wrists. Relax your shoulders. Suspended your head like it is hanging from an imaginary string from above. Over time, you will learn how to relax your tailbone without tilting or tucking, but in the beginning, tuck your tailbone in.

Repeating the external Tai Chi movement Push with deep breathing while standing builds leg and upper body strength. When muscles become stronger, bone growth is stimulated. Practicing Push, whether standing or sitting also makes your breathing deeper and longer. This improves the flow of oxygen throughout your entire body which provides many health benefits: your mind gets more and more relaxed, your energy opens up and your spirit is evoked, especially if you become a wave lifting a boat in the middle of the ocean and a wave gently breaking on the beach.

I found out that performing only the external movements of Tai Chi at first, like a dance, with deep breathing, is a great form of moving meditation and a great way to learn Tai Chi. However, in my next blog I will teach you how to incorporate the internal skills of Push with the external movements so you can experience the full benefits of a mind-body practice on a mental, physical and spiritual level - so keep practicing!

Happy stretching, deep breathing, empty your mind, strengthen your energetic system and evoke your spirit!

Ramel (Rami) Rones

External & Internal Tai Chi Movements for Cancer Patients: Part 1

Hello Mind-Body Students.

This month I am sharing
the article I wrote for
The Journal of the
Tai Chi Union
for Great Britain.

Enjoy!

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External & Internal Tai Chi Movements for Cancer Patients

I started practicing Kung Fu, Tai Chi and Chi Kung when I was 15 years old, in Jerusalem Israel in the mid-1970s. It was for medical reasons. My stomach was hurting, my lower back and neck were tight and stiff and I was constantly in pain. On top of that I had recurring sinus infections and with that regular migraines. I had all those health issues even though I was one of the top athletes in town. I was faster than most people when it came to physical reactions and reflexes, a great 5k runner and one of the best high jumpers in town (I was jumping a meter eighty four).

My mother and I tried every western option that was available and eventually we ended up going to the only eastern healer in town, Samuel, who at the time, was considered by many a witch doctor.

On my first visit Samuel looked at me and did a few tests which were very physical, not like your typical western doctor. After 20 minutes he told me that he could help my back and my neck. He explained to me that since I had grown really fast I developed skeletal-muscular issues and that I was stiff – very stiff – but he could help me. Through muscular manipulations and stretching on a massage table within 10 treatments my neck and back were much better.

He said that the two other problems, the stomach and the migraines, were harder to solve and he recommended that I go and see his friend who teaches Tai Chi in the park. He told me that his friend Tzvi Weisberg could give me the tools I needed to solve my other problems.

Later in life I realized and came to strongly believe that sports and hobbies are great and benefit your health but there are philosophies such as Tai Chi, Chi Kung and Yoga which are complete approaches for both health and martial arts. These philosophies cover all 5 pillars or building blocks of our being: body, breath, mind, energy and spirit and are the real way to deal with health issues verses just physical hobbies and sports.

The eastern Philosophies are also a great support for sports and physical hobbies; they will help you perform better both physically and mentally and also prevent injuries and help you recover faster from injuries but you need to find a good teacher. I was lucky to find one which makes me think of the Chinese proverb: “It may take you 10 years to become a master but it can take you 30 years to find a good one.”

I took Samuel’s advice and found Tzvi who I practiced with for about 5 years - some Kung Fu, some Tai Chi and a lot of Zen meditation - 45 minutes sitting in Seza (sitting on your knees) before and after a 3 hour practice, 5 times a week. Within two years my migraines went away, my stomach was better and I stopped getting the sinus infections and the typical cold that other kids and adults got. I loved the Zen sitting, the Kung Fu and Tai Chi so much that I decided to look for a master who could teach me the eastern philosophies to their deepest levels.

After reading Shaolin Long Fist Kung Fu by master Yang, Jwing-Ming I saved some money (about $1200) and came to Boston to study and practice with him. That was in 1983.

I practiced with Master Yang for about 30 years. I practiced in Boston and also traveled with him all over the US. I practiced 6 days a week for about 10 hours a day. After a few years I started teaching in master Yang’s schools: YMAA. I taught adult and kids Kung Fu classes. I also taught Tai Chi, Pushing Hands, Tai Chi Saber as well as Narrow Blade Sword, at first under his supervision and then on my own, but always with his excellent guidance. I won gold medals in the US as well as in China in many different categories of martial arts and their weapons. Check out my YouTube channel as well as my martial resume.

Over time I traveled and taught at YMAA schools all over the world such as in Poland and for 5 months in Paris, France. I also had the opportunity to appear in many of Dr Yang’s books and DVDs and over time wrote my own two books - Sunrise and Sunset Tai Chi and produced my own DVDs - Sunrise and Sunset Tai Chi and a Tai Chi Pushing Hands DVD called Tai Chi Energy Patterns.

I learned and practiced both the external and the internal martial arts as well as hard and soft Chi Kung, sitting and standing meditations and Chi Kung massage. In the external martial arts I learned and practiced Kung Fu Long Fist, White Crane, Chin Na, and some Praying Mantis. I practiced weapons such as Staff, Shaolin Saber, Two Short Rods, Knife, Spear, Guandao or Ti Dau and Shaolin Narrow Sword.

Photography by Axie Breen

In the internal martial arts I learned and practiced Chi Kung, Tai Chi, Yang style Tai Chi, Pushing Hands as well as Tai Chi staff, Tai Chi Saber and my favorite, Tai Chi sword. Over time I learned and practiced with Master Yang’s martial brother Liang Shouyu who taught me other different styles of Chi Kung, Xing Yi and baguazhang as well as Deer Hooks. At the same time I studied and practiced B.K.S Iyengar Yoga with Patricia Walden.

10 years into my training Master Yang encouraged me to start using my knowledge for more than martial arts. He could see that I had a gift for helping people with health issues. Teaching martial arts was great but there was not much of a career path in the martial world. I needed to think about a steady income since I was starting a family. I started to apply my knowledge and practice to the field of healing. Very quickly I realized that most people are not interested in the deep knowledge I have to offer except for the ones diagnosed with Cancer. Within a few years working with people diagnosed with Cancer become my passion. My passion for helping people with Cancer lead me in 1998 to find a teaching position at the Dana Farber Cancer Institute in Boston.

Ever since, I have been working with cancer patients at Dana Farber using my knowledge of the eastern health and martial arts philosophies Tai Chi, Chi Kung and Yoga to complement a western approach to treatment. The mind body exercises I teach at Dana Farber or the interventions I design for scientific research need to be modified and specially tailored for different limitations and physical conditions which continues to motivate, reward and challenge me to keep adapting the eastern art philosophies to help as many people with cancer and other health issues as possible.

In the next blog I will share more of the article which demonstrate a couple of Tai Chi movements with breathing and meditation techniques that I teach to achieve deep levels of relaxation. These techniques can be helpful for anyone, especially people being diagnosed and going through the treatment of Cancer.

Happy Stretching, Deep Breathing, Empty your Mind, Strengthen your Energetic System & Evoke your Spirit!

Ramel Rones (Rami)

Exciting News! Join us Thursday, March 7 in Andover

Hello, Mind Body Students.

I am sending out a special announcement to invite you to a screening of a mini documentary about how Tai Chi and Chi Kung are helping people with fibromyalgia, arthritis, cancer and other chronic conditions.

The film will feature some of Ramel Rones’ work and testimonies from some of his students.

Thursday March 7 at 7pm

Here is a link to the trailer and a link to the documentary's official website.

Please RSVP by calling 978.623.8430 or online at Memorial Hall Library’s website

2 North Main Street, Andover