<![CDATA[Metarobics Institute - Gryffin Mind/Body Blog]]>Thu, 11 Apr 2024 11:39:18 -0700Weebly<![CDATA[The Choice for Health Revisited]]>Wed, 10 Apr 2024 19:45:11 GMThttp://metarobics.org/gryffin-mindbody-blog/the-choice-for-health-revisitedBetween my research in community health, teaching, conferences, and moving for a new position, it has been almost a year since my last post. So much has happened, including opportunities to return to some research and writing on my work with tai chi and other mindful exercises. New research is promising to develop in exciting ways, to touch areas of health and fitness beyond my initial work with mindful forms of exercise such as tai chi. And mindful practice/mindful exercise is a nice compliment to my work and research with rural health and community medicine, in my new position at the Mercer University School of Medicine.

I will post more updates in the next month or two, but in the meantime, below is an old post related to celiac neuropathy, from my own experiences. I decided to repost this, since between moving and starting a new position, I have been skimping on my own practice. And sadly, the neuropathy began getting worse. This reminded me, that as with much of health, life choices can ultimately play a big impact on health outcomes. Exercise is not as convenient as taking a pill. But it brings so many rewards, particularly a mindful exercise such as tai chi. So I am back to an hour a night, doing my form, while my wife works on her art, either to music or a movie or show. And the neuropathy is clearing up again.

The ideal of a practice such as meditation or tai chi is often viewed as focused practice in a remote mountain location. I have done such practice, and it is remarkable. But tai chi and other mindful and traditional practices can still be a choice, even in the world of the mundane.

Below is the original post from six years ago:

It is without a doubt that taking a pill is easier than committing time to a regular health practice. But often pills come with a high price, both in cost and in side effects. And then there are some conditions which no medicine can cure. It is at this point that many people turn to complementary practices such as Tai Chi. Research supports that for many conditions, the  Metarobic benefits of Tai Chi boosts the ability of the body to heal itself. Tai Chi has been used by people suffering from a variety of conditions, including cancer, heart, lung and kidney disease, arthritis, and more (see “Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi” for research underlying the unique physiological effects of Tai Chi on the body).
 
A large number of Tai Chi teachers became teachers due to the effects of Tai Chi on their condition. Many of these had been told they had incurable conditions, and some had been given only weeks to live (several of their stories are also posted in my book).

A recent experience is confirming for me just how important Tai Chi can be, for people for which conventional medicine offers no current hope. I suffer from celiac neuropathy which had  grown progressively worse over the years. It got to the point that I could not feel my arms and legs, up to my shoulders and hips. Doctors ran a large variety of tests, but could find no underlying reason. This is often the case with celiac neuropathy, which can develop later in life in those with celiac sprue, particularly the dermatitis herpetiformis form. The reason why is unknown, and there does not seem to be a cure.
 
Some research is beginning to link this to the large amount of rice celiacs eat in replacement of wheat, due to the potential for high arsenic content in rice. Arsenic was a common poison used to combat pests in historic times, leaving arsenic contamination in the soil, and is still used in many countries. More research is needed, but no matter what the cause, my condition was deteriorating to the point that I was worried I would lose the use of my arms and legs.
 
This was particularly disappointing, because I was already a regular Tai Chi practitioner, and had taught Tai Chi for medical and other programs. My work with Metarobic theory explained why Tai Chi helped so many conditions. So why was it not helping me? It then struck me that many of those with life threatening chronic conditions did Tai Chi multiple times each day. So I upped my practice to 30-45 minutes of practice three times a day. I also began using vitamins and supplements which were reputed to help with neuropathy (Magnesium, sublingual B12, stabilized R-lipoic acid, calcium, D3). And the neuropathy cleared up, surprisingly rapidly (feeling returned to my arms and legs within a few weeks, and to my hands, feet and toes over the next three months or so).
 
But I had to consider – was it the Tai Chi, the supplements, or a combination? I suspected the latter, since there were times when life got particularly busy, and I missed a Tai Chi session, but not the supplements, or visa versa, and the numbness would begin to come back in either case. But more so if I skipped Tai Chi and related exercises (such as the baduanjin or "Eight Pieces of Silk Brocade" breathing exercise (Qigong)). After a few months, I was able to cut down Tai Chi practice to 30 minutes or so twice a day, and later due to time constraints (I later found that 60 minutes in the evening seemed to work at at least as well if not better).

If I missed Tai Chi, the next day I would feel some numbness return. But this week was so busy and demanding, that it finally answered the question of just how important the Tai Chi practice was, compared to the supplements. I did not miss any supplements, but I began missing Tai Chi.
 
For almost a week I was able to squeeze in a morning or evening practice, but not both. And some numbness began returning. And then I missed two complete days. Last night my legs were numb up to the middle of my calves, and my nerves were twanging like plucked guitar strings. Finally, at 4:00 in the morning, I got up and did 40 minutes of Tai Chi. The twanging nerves calmed, and feeling returned to my legs, except the balls of my feet and my toes.

​When I woke later that morning, I did 30 minutes of Tai Chi, 15 minutes of baduanjin, and again later that day, and 20 minutes of the Tai Chi sword form before dinner. And the numbness cleared up, except for my toes, and the occasional nerve twang. The rapidity with which the peripheral neuropathy returned, and how quickly it is clearing up now that I am back to Tai Chi,  really drove home two points. One, that it was the Tai Chi which was making the greatest difference in bodily functions, to be able to counter whatever is causing the neuropathy. And two, that if I wanted to remain free from the neuropathy, that I had to adhere strictly to at least twice daily practice (and later found that one hour straight worked as well if not better).
 
As much as it might be nicer and more convenient to take a pill, over all, it forced me to make a choice for health which I am not regretting. Daily has brought me fantastic health, peace, and tranquility. Busy or not, after midnight or not, I remind myself that the discipline I have learned from daily practice is there, and will see me through (not however, discounting the importance of a good night's sleep, and following your doctor's advice).

There are occasional days I curse the discipline this art has instilled in me, when I would just as soon collapse in bed or on the couch. But I also thank it, for whether I want to or not, my condition is a constant reminder – Health can be a choice.

[Important Note: Case stories, including mine, point to important areas to research, but are not necessarily significant "proof" that these exercises benefit any particular research. More research is needed to understand the full benefit and limitations of these exercises. Also make sure to discuss with your doctor before beginning any new exercise]]]><![CDATA[​Are Tai Chi Teachers the Biggest Barrier to the Adoption of Tai Chi?]]>Wed, 14 Jun 2023 22:47:19 GMThttp://metarobics.org/gryffin-mindbody-blog/are-tai-chi-teachers-the-biggest-barrier-to-the-adoption-of-tai-chiPicture
Diffusion of Innovation theory notes that the first stage in the adoption of an innovation (Innovators) can actually be a barrier. I fear that this may be the case with promoting the diffusion of tai chi in society. Innovators are characterized by those who tend to be the first to try a new innovation, and more readily adopt new things. Innovators do not necessarily need a lot of “proof” that something is effective. Many tai chi teachers fall into this category - they fell in love with tai chi for a variety of reasons, and needed very little persuasion to adopt this practice.

And often, the more unusual something is, the more it sets innovators apart from others, meeting needs for unique recognition. However, innovators only make up about 2.5% of the population, and the later adopter categories (early adopters, and early and late majority) need to see value in an innovation before adopting it. Currently just over 1% of the population practices tai chi. Considering its benefits for health, it is important to embrace a population centered approach, yet without giving up the essence and full depth of tai chi.

Innovators love the idea of qi as a metaphysical energy. Later adopter categories generally see this as new age and essentially nonsense. I am not discounting metaphysical aspects of tai chi and related mind/body practices, but it is important to note that understanding, promoting, and teaching tai chi from a “practical” Western perspective is important towards enhancing the adoption of tai chi in America for health and wellness. A metarobic perspective, and related physiological research, helps address adoption barriers to the general public related to the five main factors which affect the adoption of an innovation.

​In short, a metarobic or similar evidence and physiological based approach addresses relative advantage, allowing better comparison to other physical exercises; addresses compatibility in that a physiological perspective is more acceptable to the general population; addresses complexity and trialability, in that initial practice can focus on easy to follow individual movements which maximize initial benefits; and finally, observability, in that a metarobic or similar approach can provide measurable ways to see tangible benefits.

For research and tips for teaching and learning tai chi, which can help foster the adoption of tai chi by a larger segment of the population beyond innovators, please see my book “Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi,” by YMAA Publications (also available on Amazon).

"Presenting over ten years of research into how and why tai chi benefits health from an evidence-based, medical perspective, Mindful Exercise demonstrates the link between health and metarobics.  Thoroughly 'user friendly' in organization and presentation, Mindful Exercise: Metarobics, Healing and the Power of Tai Chi is impressively informative and very highly recommended for personal and community Tai Chi and Health/Fitness collections." --Margaret Lane, Midwest Reviews, Wisconsin Bookwatch
]]><![CDATA[World Tai Chi Day April 29, 2023 & Excerpt on Tai Chi Posture and Lymphatic System]]>Mon, 03 Apr 2023 00:53:17 GMThttp://metarobics.org/gryffin-mindbody-blog/world-tai-chi-day-april-29-2023-excerpt-on-tai-chi-posture-and-lymphatic-systemBelow is an excerpt from an earlier World Tai Chi Day Newsletter from Bill Douglas, the founder of this global event. For more information on World Tai Chi & Qigong Day, see: World Tai Chi Day Events.  ​Aside from postural and movement benefits, Metarobic effects also enhance lymph production and health. See my book for research and tips for maximizing the health benefits of Tai Chi (Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi, from YMAA Publications).

I am looking into coordinating an event for 2023 in Great Falls, Montana - Stay Posted! 

The Brain Science Behind Tai Chi Posture (from Tai Chi Principle #1 - Elevate the Crown and Lift the Spirit, by Julie Paler, Oct 11, 2017)

Tai Chi Principle #1: Elevate the crown and lift the spirit.  This means that the head should be upright so the Shen or (spirit) can reach the top of your head.  We don’t use Li (force), or the neck will be too stiff and the chi (breath) and blood cannot flow through to the head. (always remember that stiffness is the discipline of death) The feeling in your body should be light, buoyant, and natural .  

For Health:  By lifting the crown of the head (GV-20 Bai Hui) we align the cervical vertebrae in the neck and spine opening the blood flow traveling in and out of the brain. This allows us to think more clearly and move with ease.  The Crown point is roughly where the tips of the ears intersect on the top of the head. This principle should feel very natural. The head and neck should feel very light and empty.  When the neck is straight and empty, with the head effortlessly floating above the neck, one often finds relief of pain as well as a feeling of weightlessness. Improved blood and fluid circulation up and down the neck and in and out of the head. is often found with this feeling. Good fluid circulation is necessary to maintain good health.

Many students also find relief from jaw discomfort and pain. The benefits of practicing our Tai Chi with elevated crown and raised spirit are many.  The important thing is adding this principle to our practice of forms, weapons, 2-person exercises, and qigong/neigong. It is more than a concept; it is an important part of our physical practice. As Sifu Michael Paler often says, “Ain’t nothin to it, but to do it”

Interesting new fact:  Science is now discovering that our brain has a system of lymphatic vessels located in the dura mater, the covering of the brain. The major arteries and veins that are within the dura mater contain a lymphatic system that the brain uses together with the Immune system to get rid of waste from the head. (see video below).  This is essentially Drain Pipes in Our Brains.

Unfortunately, so many people have bad posture, allowing the neck to push forward (computer/ or chicken neck), upward (showing the throat) or downward (low spirit or cell phone neck).  This constricts the flow of blood going in and out of the brain and prevents the alignment needed for health and power.  The picture to the left is Grandmaster Wei Shuren demonstrating correct neck posture.  In Tai Chi one of the first things we learn is to keep this alignment in each and every movement, and not only while doing our Tai Chi forms, but we take it with us into our everyday lives.  Many Tai Chi players have discovered that while practicing Elevating the Crown and Lifting the Spirit they have experienced clearer thinking, they are much more alert and aware, they experience better sleep, and feel happier overall.  Is this just a coincidence? Or is this 1st Tai Chi principle assisting the brain in eliminating waste through this newly found lymphatic system?  

For Martial Arts:  When the Shen (spirit) is high, we are aware of our surroundings and can respond quickly. This is possible through raising the crown and lifting the spirit.  In the animal kingdom, a predator will choose its prey by whether or not they are paying attention.  If not, they can easily be separated from the group. And yes, other reasons do factor in, but this is a very important part.  It’s not any different with humans. Criminals often look for weak, unaware individuals, and they will always choose the easy target.  By lifting our crown and raising our spirit, we change our level of awareness.  This is essential in martial arts, because you can’t win if your fighting spirit is low.  This is the first principle mentioned in the 13 Essential Principles of Yang Chengfu, and for good reason. 

When practicing boxing, the crown should be gently lifted, the chin should be slightly down and in, keeping the neck against the back of your collar.  This raises the crown and greatly reduces the chance of getting a neck or head injury if hit. This posture also protects the neck while straightening the spine, increasing power, lightness, and agility in the body. 
​
Click HERE to view a video of Dr. Daniel S. Reich, Ph.D., M.D., discussing how his team discovered that our brains may drain waste through lymphatic vessels, the body’s sewer system.
]]><![CDATA[Metarobics, Tai Chi & Arthritis]]>Mon, 23 Jan 2023 02:13:04 GMThttp://metarobics.org/gryffin-mindbody-blog/metarobics-tai-chi-arthritisTai Chi and Qigong (breathing exercises) continue to amaze me. Although not as easy as taking a pill, if you can make time for it, and find enjoyment in it, it can be mentally and physically rewarding. Since I enjoy the martial aspect of Tai Chi, I particularly enjoy these practices. Health wise, I credit Tai Chi and Qigong with fixing my scoliosis, bad knees, and reversing and keeping celiac neuropathy at bay. Studies would be needed to verify these benefits, and who and under what conditions others with similar conditions would benefit. I have talked about the difference I feel these practices have made on my conditions in my book “Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi” by YMAA publication, and also in previous posts. Research, case stories, and mine and others experiences give you something worth talking with your doctor about.

Sadly for the condition, and happily that I do Tai Chi, I now have one other condition for which to report personal experiences. Last year a blood test showed high markers indicating arthritis. This condition runs in my family. But even as I approach 60 years of age in March, I have never experienced symptoms of this disease. Until this past week. I have been missing sessions of Tai Chi and Qigong off and on the past month or so, and early this week, my right front finger froze in place, painful and sensitive. I had to manually bend it with my other hand, and it would then not straighten out. This was very upsetting. But with all of the research and case stories related to benefits of Tai Chi and Qigong for arthritis (see below), I have hope that this condition can be permanently kept at bay, as long as I am disciplined in regular practice. I then did my exercises, mentally focusing on the gentle hand stretching and relaxation aspects of the movements, and by the end of the form, the pain and sensitivity faded, and I could open and close my hand again. I can feel whatever is causing the inflammation is still present, and am working on upping my practice to twice or more a day, until I can see a doctor and get their opinion.

Traditional academia and personal responsibilities have kept my plate very full, so my writing, research, and teaching of these practices have been minimal. But putting Tai Chi and related practices to the forefront may become a priority, as bad genes and age continue to threaten my health. Overall, that would be a good thing, as the promotion and understanding of mindful exercises needs more long-term practitioner-based researchers and teachers to reach its potential in society.
​
But for now, I thought it would be good to revisit an old post on the topic of Tai Chi and Qigong and research related to arthritis. See my book “Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi” for more information and research on the Metarobic effects of mindful practices, and potential benefits for a range of chronic conditions. Below is my post from January 20th, 2019.
 ___________________________________
Many people assume that arthritis is an inevitable part of aging. But it can be a complex disease, which can affect children, teens, and young adults as well. With over 100 types of arthritis, causes and treatment can vary. By improving physiological function and health, Metarobic exercises can help with many if not all forms of arthritis. The following goes over factors related to Metarobic effects of tai chi and qigong for two of the more common forms of arthritis – osteoarthritis, and rheumatoid arthritis. According to the Arthritis foundation, there is no cure, but if untreated, it can lead to permanent joint damage. The studies below, on the effects of tai chi and qigong on arthritis, do show that although the disease itself may not be cured, it may be possible to eliminate many and possibly all symptoms of arthritis.
 
As one ages, normal wear and tear of the joints can result in inflammation, causing osteoarthritis. Rheumatoid arthritis is the result of an immune system attack on the body, affecting the soft tissues in your joints. Why this occurs is currently unknown. Rheumatoid arthritis can eventually lead to the destruction of the bone and cartilage within the joints. The primary goal of treatment is to reduce the pain associated with arthritis, and prevent additional joint damage. Research on tai chi and qigong indicates that reduction of pain is uniform across studies for various conditions, including arthritis.
 
Like many other chronic conditions (including heart, lung and kidney disease, cancer, diabetes, compromised immunity, asthma and many other conditions), arthritis is also aggravated by hypoxia (oxygen deficiency reaching the tissues). Metarobic theory and research supports that one of the primary factors in the benefits of tai chi and related exercises for arthritis is its effects on hypoxia. This also includes benefits of other breath-focused relaxation exercises, including forms of yoga and qigong. One of the hallmarks of rheumatoid arthritis is the development of new capillary blood vessels (or angiogenesis) in the joints. Research suggests that this may be a result of increased hypoxia (oxygen deficiency).
 
Dr. Konisti and colleagues reported new research which indicates that inadequate oxygenation (hypoxia) in the joints results in an increase in new blood vessels (which may be an attempt by the body to reduce hypoxic areas), resulting in inflammatory cells. Doctors. Taylor and Sivakumar noted that new blood vessel formation results in a dysfunctional vascular networks, which being dysfunctional, do not restore tissue oxygen and results in hypoxia. Inflammation also plays a role in Osteoarthritis, which occurs when the cartilage that cushions the joints wears away. Dr. Pfander and colleagues, in their research on the role of hypoxia in osteoarthritis, state that strongly decreased oxygen levels are hallmarks of osteoarthritic cartilage.
 
From a Metarobic perspective, all of the case stories reporting significant benefits for various forms of arthritis may be due to effects on reversing hypoxia. The Metarobic effect is the increase in blood oxygen saturation, diffusion, and oxygen metabolism, which occurs during slow breath focused exercises. This includes mindful exercises such as tai chi, qigong and forms of yoga.  Preliminary evidence suggests that Metarobic effects may reverse or reduce hypoxia. Enhanced blood and oxygen circulation and diffusion may also affect and reduce (or eliminate) formation of excessive blood vessels, and the resulting synovial angiogenesis. This would explain the reversal of arthritis symptoms in the case stories documented in my book. Further research would need to confirm this link, but from a theoretical perspective, it would explain the large number of people reporting benefits from tai chi and related exercises.
 
Earlier I had posted studies on tai chi which reported significant benefits for those with arthritis. Following are some studies related to qigong. Drs. Chen and Liu, with the University of Medicine and Dentistry in New Jersey, and the Beijing University of Chinese Medicine, conducted a review of 11 studies which used qigong for arthritis. The authors note that from a Traditional Chinese Medicine perspective, arthritis is caused by blocked qi flow. This makes sense, since the literal translation of qi is “air” or “oxygen.” The doctors noted that qigong practitioners have more efficient oxygen metabolism and a slower heart rate than non-practitioners.
 
The authors note one particularly large study in which qigong therapy was provided to 295 rheumatoid arthritis patients who had not responded to conventional treatment (drugs). Participants practiced standing qigong every day, and also underwent acupuncture treatment. Two months, later 192 patients reported complete recovery from all arthritis symptoms (pain, impaired joint function, erythrocyte sedimentation rate (ESR), and rheumatoid blood factor) They were still symptom free at the sixth month follow-up. Eighty-three patients experienced significant improvement in symptoms (no pain, but joint function was still slightly limited and ESR was still elevated). Fourteen patients reported some benefits for pain relief and movement. The authors also cited other studies with smaller numbers of patients which supported these benefits. Metarobic theory presents an evidence-based explanation of benefits. It can be hoped that with time and further research, Metarobic exercises can be maximized to result full relief of arthritis and other conditions. Dosage may be a key factor, and it would need to be addressed if the 192 patients who reported total elimination of arthritis symptoms were more diligent in their practice. 
 
Primary References

Gryffin PA. Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi: A revolutionary new understanding of why mindful healing works. YMAA Publications – August 1, 2018
 
Henrotin Y, Pesesse L, Lambert C. Targeting the synovial angiogenesis as a novel treatment approach to osteoarthritis. Ther Adv Musculoskelet Dis. 2014 Feb; 6(1): 20–34.
 
Pfander D, Cramer T, Swoboda B. Hypoxia and HIF-1α in osteoarthritis. Int Orthop. 2005 Feb; 29(1): 6–9.
 
Chen KW, Liu T. Effects of Qigong Therapy on Arthritis: A Review and Report of a Pilot Trial. Medical Paradigm. 2004: 1(1): 1-14
 
Konisti S, Kiriakidis S, Paleolog EM. Hypoxia--a key regulator of angiogenesis and inflammation in rheumatoid arthritis. Nat Rev Rheumatol. 2012 Jan 31;8(3):153-62..
 
Taylor PC, Sivakumar B. Hypoxia and angiogenesis in rheumatoid arthritis. Curr Opin Rheumatol. 2005 May;17(3):293-8.
 
Arthritis Foundation. Rheumatoid Arthritis Causes. https://www.arthritis.org/about-arthritis/types/rheumatoid-arthritis/causes.php
 
Butler N, Macon BL, Reed-Guy L. Arthritis. Healthline.com https://www.healthline.com/health/arthritis.]]><![CDATA[A New Year, A New Life]]>Sat, 31 Dec 2022 23:42:25 GMThttp://metarobics.org/gryffin-mindbody-blog/a-new-year-a-new-lifeWith the start of the new year, I thought I would share an old post about my own Tai Chi healing story, and how it gave me the gift of a healthy life. Any why it is important to consider “dosage” – duration and frequency of practice, when using Tai Chi and related exercises for health. Many studies which show mixed results for health have participants learning Tai Chi two to three times a week. And learning is very different from practice. Yet case stories from people who have experienced sometimes dramatic benefits indicate regular daily sessions, and sometimes multiple sessions a day, of Tai Chi and related Qigong practices, were required before they experienced benefits. Below follows my story.

I started my practice of Tai Chi almost 40 years ago, while I was studying Traditional Kung Fu (Longfist and Praying Mantis). I started it as a martial art. The full name “Tai Chi Chuan” translates as “Grand Ultimate Fist” due to its efficacy in combat – it was essentially the Brazilian Jujitsu of the time, for you MMA aficionados.

I did however experience benefits for health – chronic knee pain and back problems cleared up, including mild scoliosis (see my post on “Tai Chi for Back and Knees” in my August 2021 post). I also found that as long as I practiced Tai Chi daily, I seemed to be immune to colds. See my book “Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi” for research on benefits of Tai Chi for immunity, knee and back health, and other conditions. Later, while teaching at Fullerton College, three of my students reported significant benefits for their cancer (including one who was in palliative care – see my book for details). This got me looking into what goes on in the body during exercises such as Tai Chi, and if there might be any unique physiological response which might explain the benefits these students experienced. My research and observations led to the theory of Metarobics, and further research uncovered potential benefits for a wide variety of chronic conditions. More research is needed in this area to validate effects and benefits, but the theory and initial research is promising. This understanding turned out to be important to my own personal journey.

It was not until I developed peripheral neuropathy that I really gained a first-hand appreciation of Tai Chi for health. The condition started slowly. Initially I just experience a burning sensation in the soles of my feet when I took a shower. But within two years, I began to experience numbness in my toes, which spread to the balls of my feet, the tips of my fingers, and later the bottom half of my hands and the entire sole of my feet. I saw a doctor, who stuck me with a needle at various points of my leg. I could not feel a thing up to my mid-thigh. He also conducted nerve conduction and blood tests. The tests proved inconclusive as to the cause.

And the neuropathy continued to spread. Eventually it progressed to the point that I had no feeling in my arms or legs, up to my shoulders and hips. I was becoming very alarmed, and also very disappointed – here I was researching and writing about the benefits of Tai Chi for chronic conditions, yet despite daily practice, I was losing all feeling in my limbs. How had Tai Chi failed me?

For slow moving breath focused relaxation exercises such as Tai Chi, Metarobic theory explains a potential physiological mechanism of benefit for a very wide range of chronic conditions, related to potential effects on hypoxia, or oxygen deficiency. Hypoxia underlies or complicates almost every chronic condition. But it also seemed likely that there are some conditions Metarobic exercise might not help. Was my condition one of these? It did not seem fair. Then I remembered, when I was collecting case stories for cancer, that many stated they did not experience a change in their condition until they started doing repeated bouts of Tai Chi each and every day. One young woman (see my book for more information), was doing Tai Chi and related exercises for about eight hours each day.

So I started doing Tai Chi every morning, as well as every afternoon and night. And within two weeks, most of the feeling had returned to my arms and legs. My condition continued to improve, eventually disappearing. A few months later, I was feeling so good, with pretty much no numbness, that I even let myself miss a couple of days of practice during a particularly busy week. Three other days that week I only did one 30-minute practice. And to my alarm, the numbness rapidly returned, in my fingers, toes and soles of my feet. I immediately went back to two times a day of Tai Chi, and the numbness cleared up.

But it struck home very clearly – I CANNOT, MUST NOT miss at least twice daily practice, 30 minutes each, or at least a combined hour of practice each day. I have the dermatitis herpetiformis form of celiac disease, which I later learned may result in peripheral neuropathy in about 70% of celiacs with this form of the disease. 

Even as much as I love Tai Chi, this can still be awkward, and it is a choice. But for me it is an easy choice – I like being active, and having full feeling in my arms and legs. It can still be a challenge to fit in an hour of Tai Chi each day, what with work, family, and life. But I have practiced Tai Chi long enough to know it is a delightful mindful practice, one which leaves me feeling refreshed and energized. Even boredom, which some beginners complain about, is not a factor – when very focused on the movements, there is no sensation of time. But making the time requires discipline (one of the most valuable benefits of Tai Chi or any martial art).

Time and research will support what conditions these exercises will benefit, and just how important dosage (frequency and length of practice) is for various conditions. Despite the experiences of my students, and the 30 or so case stories on cancer collected from others, there needs to be a substantial and rigorous study addressing style, dosage, and format before any potential direct benefit for cancer and many other conditions could be determined. My experiences and those of others support a strong need for this kind of research, using a theory-based approach, whether Metarobic or other perspective.

Related to my own experiences with peripheral neuropathy, below is a case story post from my Facebook page, from another person with peripheral neuropathy.

Yours in Health and Tai Chi, Dr. Gryffin
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]]><![CDATA[Choosing Health]]>Sat, 26 Nov 2022 02:44:22 GMThttp://metarobics.org/gryffin-mindbody-blog/choosing-healthThis has been a busy week, and a week full of choices. The choice my body wants to make, is to get more work done, and deal with the stress and frustration by eating as much unhealthy food as I can cram into my mouth. However, since I also have celiac neuropathy, my body also lets me know, in no uncertain terms, that if I want to be able to walk and live a full and active life, that I cannot under any circumstance miss a session of Tai Chi. Everyone has had those days – I’m beat…let’s just chill today…I’d rather do…    

Tai Chi can be a little different. As a form of mindfulness meditation, it can generate very pleasant mental states during practice, with pretty much no sensation of passing time. But even so, it can sometimes be a big step to push away from the computer, couch, or desk, to get started. In my recent case story posts on my Facebook page, I have been noting that until you get into Tai Chi, or for other reasons, it can help to do Tai Chi while you watch TV. Once you learn a few basic poses, do these over and over for 10 to 60 minutes or more, depending on your health needs, while you watch your favorite show. 
 
Taking a day off is certainly an option, unless perhaps you have a chronic condition. Even then it is still a choice, to choose death or disability, or getting up and doing a needed practice, exercise or routine, to stave off the ill effects of various chronic conditions, depending on your condition. Something to talk with your doctor about. According to the American Medical Association, 26% of men don’t make any kind of lifestyle change after having a heart attack, stroke or other major cardiac event. A Kaiser report stated that more women change unhealthy behaviors, up to 93%. This may be one reason more women than men participate in Tai Chi programs for health. To attract men to Tai Chi, it might be worth targeting the martial aspects of Tai Chi, or to offer Tai Chi sword forms. What man can resist swinging a sword around :  )
 
For healthy people, time for a variety of exercises may be a luxury. It takes a dedicated and possibly time rich individual to do ALL recommended exercise on a daily bases – aerobic, strength conditioning, stretching – and now add to that Metarobic exercise? As a mind/body practice, with many benefits for physical and psychological health, and with options for using Tai Chi for cardio and strength, Tai Chi can still provide options for a nice total body workout. But one which still demands time for both cardio and Metarobic aspects. There is believe it or not, a Tai Chi fast set. And using a heavy sword and/or wrist weights can develop upper body strength while developing cardiovascular health – but at the sacrifice of Metarobic benefits. So for total cellular and cardiovascular health, a person would still need 30 minutes or so of each on a regular basis - slow relaxed breath focused practice, AND faster and/or weight bearing options.
 
But, if you suffer from one of the many chronic conditions which plague society (including cancer, heart, lung and kidney disease, asthma, diabetes, compromised immunity, etc.), particularly those which limit more vigorous forms of exercise, Tai Chi may provide a valuable option. Metarobic and Tai Chi research supports a variety of benefits, which can range from easing symptoms (particularly pain), to completely overcoming the condition. Chronic pain, immobility, and death can be great motivators. The trick is to determine just how much Metarobic exercise you need. For me, it is 30 minutes in the morning and night (or 60 minutes at night), with an additional 20-30 minutes mid-day, if I am having a bad week. Others might get by with once a day, or a few time a week. If facing a particularly severe and life threatening situation, many of the case stories I have collected stated that individuals were practicing three or more hours a day, before noticing significant benefits. One person stated she started doing eight hours a day, when doctors stated her cancer was incurable. And she recovered. Others stated they felt that their one to three hours of daily practice  (depending on the case story) resulted in cancer remission.

Research would need to determine if the recovery was due to tai chi and/or qigong practice, or was a case of spontaneous remission. But such case stories indicate the importance of more detailed research. This is important, since scientific studies on cancer showed minimal effects (except for pain and quality of life). But in these studies, participants were only learning Tai Chi two to three times a week for an hour or so. And learning can be very different from knowing Tai Chi. So the question remains, would an hour a day have made a difference? Or would it take two or three hours a day? Or even eight or more hours a day? Research and supporting case stories are promising for many conditions, and worth a little experimentation with dosage, in discussion with your doctor.

- Dr. Gryffin]]><![CDATA[The Zen roots of Tai Chi as a Mind/Body Practice]]>Mon, 14 Nov 2022 03:03:36 GMThttp://metarobics.org/gryffin-mindbody-blog/the-zen-roots-of-tai-chi-as-a-mindbody-practice1838186The below is from an old post, which relates to my last post on the alternate prelude to "Journey to the East: An Experiential Book."

Tai Chi is considered a form of mind/body exercise, with many benefits for mental health and development, as well as Metarobic benefits for the health of the body. I had put together the below for a Meetup group, related to Tai Chi as a martial art, rooted in Zen elements which later developed hand in hand with the martial arts in Japan. The article discusses a Zen Koan (Riddle) used to stimulate insight on what constitutes a powerful life.
 
Warrior Koan 100: FREEING THE GHOST
 
Aside from what I have learned from my teachers and my own training, there are many great resources on the traditional elements of the martial arts. Following is the last Koan (Riddle) in Trevor Leggett’s “Samurai Zen: The Warrior Koans,” and my thoughts on how it applies to life and Tai Chi as a mind/body practice. In the early development of Zen, the Samurai made such swift progress, that an early Zen teacher noted that monks might as well give up meditation and study the Way of the Sword. There is something about the Martial Way (Budo, Wu Tao), which particularly focuses the mind. This applies to Tai Chi as much as the Way of the Sword, or any other traditional martial art. Following is Warrior Koan 100: FREEING THE GHOST.
 
FREEING THE GHOST (paraphrased)
Yorisha’s meditation was on the Kegon sutra (in the year of 1374):
 
“If one would know all the Buddhas of the three worlds,
Let him see the nature of the dharma, that all is the creation of the mind alone.”
 
Making no progress, he sat unaware, as the meditation hall caught fire. He perished in the flames. His ghost returned, chanting repeatedly; “All the Buddhas of the three worlds,” until the head of practice (tanto) Karashigawa gave a great shout “Reverence to Buddha Yorisha!” Yorisha promptly vanished.
 
A series of questions follow this Koan, questions asking; What is the nature of the Buddhas (literally "Enlightened Ones") of three worlds (desire, freedom from desire, and beyond desire); Of the dharma-world (world of teachings/knowledge); What is proof of ‘mind alone’ (the conscious mind); and What is meant by dharma-world nature being the creation of the mind alone?

One last final question asks the meditator to set the ghost of Yorisha free “quickly, and show the proof.” There is also a section relating back to another Koan. But to keep it short, I will focus on the Kegan sutra directly, which will give useful background for answering the Zen master’s questions.
 
Buddha literally translates as “enlightened one,” and can apply to all who have achieved realization regarding the nature of Reality and Being (and actually Act on it, transcending it so to speak). The first of the three worlds is the “world” of base desires (Kamaloka) – lust, gorging, greed, fame, arrogance, hate, envy, self-pity, etc.  Somewhat similar to the concept of the seven deadly sins in Christianity.

The second “world” is the world of form (Rupaloka), the physical practices (such as sitting meditation, Tai Chi, Kung Fu, etc.) which can lead to freedom from base desires and negative social influences. To become “the uncarved block” mentioned in Taoism. Which in turn can lead to enlightenment, which relates to the third world (Arupaloka).

This third world is without form, the “Tao which cannot be told.” It is often seen as a spiritual existence beyond life, but from the Zen perspective, it can also be seen as living true to your essential nature, before “you” were formed by peer pressure, social norms, and parental and teacher influence. As stated in a Zen Koan, to discover “your original face, before “you” were born,” the you created by your parents and socialization. Or pushing it back one generation, the Zen Koan "What was your original face before your parents were born."
 
The early Zen Masters had a clear concept of the influence of behavioral psychology on life, over a thousand years before the behavioral psychologist B.F. Skinner. Zen also includes many elements of humanistic and psycho-analytic psychology – The Hierarchy of Needs has many parallels to Zen, and the Id, Super Ego and Ego are similar in many ways to the three “worlds.” Much of socialization is beneficial, and helps shape a person in good ways. But many forms of peer pressure and socialization can also be negative and destructive, twisting us in ways which can lead to depression, stress and even suicide. Zen/Mindfulness Based Practices are designed to increase awareness and freedom from the negative social influences, and trauma in our lives. Mindful/meditative practices can be of great benefit to those suffering from posttraumatic stress disorder, as well as other forms of personal trauma. Learning to focus on what one can control, and what is healthy.
 
The goal of Tai Chi as a Zen practice, is to develop awareness and insights necessary to free you from destructive desires and emotions which sabotage life, using the mental strength and discipline which comes from training (including Tai Chi form training), and using form (the second “world”), to become an unlimited being free from destructive desires and emotions. Mindful practices can lead to clear understanding of self and others, and how to live a powerful life.
 
By seeing the nature of the dharma (teachings/life principles), through meditation and flashes of insight (Kensho - which can occur during moving forms of meditation, as much as during sitting meditation), one comes to realize that the way we live our lives is shaped by our reactions. This can including jobs and relationships, as well as our fears, insecurities, anger, depression, and other issues. By coming to realize how many of our reactions are based in the mind, one can come to mastery over destructive desires, emotions, and responses. Acting with wisdom and power, rather than despair, anger, or desperation.
 
It may be odd to think that martial training (whether Tai Chi, Kung Fu, Swordsmanship or other art) was considered so important in the early development of Zen. But when you think about what a fight it can be to overcome depression, trauma, insecurities and doubt, and the potential negative and destructive influences of others, in many ways it makes sense that the early Samurai united the Way of Zen with the Way of the Sword. Action is the only way to “show the proof.” 

]]><![CDATA[Alternate Prelude to "Journey to the East - An Experiential Book"]]>Sun, 16 Oct 2022 22:08:24 GMThttp://metarobics.org/gryffin-mindbody-blog/alternate-prelude-to-journey-to-the-east-an-experiential-bookWhen I first started using my book "Journey to the East - An Experiential Book" in my classes, at the recommendation of my dean, I added a prelude, to begin the book with an action-based hook. The prelude has Xia "Reb" Lee about 60 years after the experiences in the book, reflecting on her journey. There is a short fight from a challenger, and then her thoughts turn back to the past ...and the beginning of the story.

This was later removed based on feedback from readers. Being non-martial artists, they felt the closest ties to the life challenges and the philosophies of Zen/Chan and Tao. There is still plenty of action in the book, but I toned down some of the martial aspects, including replacing the martial prelude with a shorter adventure hook, which has the three Shaodai hanging from a cliff. But I still fondly remember this prelude, and thought it might be nice to share here, and also in a short vlog which I will post later this week. I also included the alternate ending following the below prelude. The book with the new prelude can be purchased here: www.amazon.com/Journey-East-Experiential-Book-Special/dp/153687891X 

ALTERNATE PRELUDE
“When each individual has the courage to follow their own path, the world will be enlightened.”   ~ Buddha
 
Courage is key to so many things in life. Facing your fears, taking risks and trying new things, even in being brave enough to be yourself – to discover who you really are beneath the conventions of society.  And then to become strong enough to realize your potential and your dreams.

Life and three unusual teachers had taught Xia “Reb” Lee that inner strength is built from outer trials. So she had found in her youth, and so she taught the students of her school, the men and women from all walks of life who trained in the Martial Way, the way of courage and determination. Sifu, or “teacher” Lee, was a small and petite woman of Chinese ancestry, whose smooth skin stood at odds with the strands of silver that wound through the long braid of black hair that hung down her back, hinting at advanced age. Standing lost in thought, she listened to the steady thumping of fists and feet pounding away at a row of heavy bags, the sound bringing back memories of another time and another place. Of the land of her childhood, a world of mystic warriors and noble sages, of cruel tyrants and sacred mountains.  

Earlier that day she had received a card, upon which was a hand painted stallion brushed in the Chinese style from her old friend Morgan. He, along with two other orphans, had shared her early adventures in a China that no longer existed. Folding her arms over a shimmering yellow high collared silk shirt, elaborately embroidered with black dragons swirling among stylistic clouds, she recalled the things she had learned from her mysterious teachers.

Three masters of Zen and the martial arts, paragons of the ideal of the scholar-warrior.  Her thoughts went back in time, remembering the mysteries of the Tao, their battles with bandits, and the ethereal beauty of the mountains of Northern China. How fate and amazing coincidence that may have been something more brought three unusual youths into her world during a time of turmoil. She remembered fondly her close friendship with Jayana, an ebony skinned warrior in her own right, and with flashing, a black haired dark eyed Native American, whose noble spirit carried them through many hard times. And of course Morgan, fair skinned and kindhearted. All three steadfast friends who had become her family.

The bell of the timer rang out at the ten-minute mark, drawing her attention back to the young kickboxers pounding away on the heavy bags. They, like the Tai Chi students who would be arriving shortly, were all seekers of the Way, the path of self-understanding and self-mastery. A way that had all but disappeared in modern day society.  The sound of repeated thumpings echoed across the dojo as fists and feet rained blow after blow upon the long leather bags hanging from the ceiling, bags that were wrapped in silver ducktape in the areas of greatest wear. Sweat glistened off of the bodies of men and women – some lean and muscular, others less fit, but all pushing themselves to their limits, working with the cool precision of minds focused on each punch, each kick.

Rocking the bags with their own powerful blows, the women kept pace with men twice their size. Their muscles strained from the impact of hitting the bag. A half-hour on the heavy bags burned more calories and developed muscles and stamina like no other exercise in the world. They pushed even harder when the final bell rang out, the red light of the timer flashing the one-minute mark.

They punched and kicked as if their life depended on it, which in a way it did. Although few competed, all had felt the effect of training in the Wu Tao, the Martial Way, on their lives. For of what she taught, kickboxing was but the smallest part, a shadow of the philosophy behind it. At the end of the round they would finish their workout with a series of stretching exercises and then spend the last few minutes of the hour wiping clean the mats in preparation for the Tai Chi class.

The delicate looking Chinese woman was an odd contrast to the muscular men and women pounding on the bags, sweat darkening their gray and white T-shirts. The pale yellow of the silk Chinese-style blouse she wore shimmered in the light with a golden hue, save where it was belted around with a burgundy silk sash. She wore loose fitting pants the same color as the sash and black kung-fu slippers upon her feet. She stood all of five feet tall.

A gentle breeze drifted through the open windows of the large room, a room that smelled faintly of sweat and other less readily identifiable odors, odors that conjured up images of the far East. Dragons and tigers painted on the walls twined in battle, amid cloudy mountains and bamboo forests. A padded mat covered most of the floor, except on the one side of the room which was occupied by a regulation sized boxing ring.  An assortment of weapons hung along one wall – curved Chinese broad swords, straight swords, Japanese katana, and three-section staves, and many others. Title belts hung on the opposite wall, thick bands of leather studded with gold and silver embellishments, with large circular disks in the center that stated the name of the tournament or championship each belt represented. A dozen or so wax-wood staves stood in one corner near the water cooler. Any free space on the walls was filled with sighed photographs of karate, kickboxing and boxing champions, legendary greats like Ali, “the Jet”, and many others.

Looking around the dojo she smiled in memory of her long life, recalling the three unusual and mysterious teachers who had made such a difference in her own life and those of her three friends. She wondered how her fellow students and friends were fairing in their own quest to pass on the teachings of their mentors. The last she heard, Jaya had moved on to another reservation, setting up new wilderness programs and teaching the Way of the Eagle with the help of his family. Trying to bring new vision and renewed hope to the Indian peoples. Morgan was still at Berkley, where he was trying to pass on enlightenment in one of the worlds darkest places – academia. And Jayana, still tall dark and muscular, with hardly a hint of gray to her hair, was teaching her art in the ghettoes of Harlem, bringing new pride and discipline to an area that had long been considered beyond hope.

As for herself, Xia Lee, she had become a teacher of the Wu Tao, or “Martial Way.”  Here at her dojo she taught people to achieve self-understanding and self-mastery through the martial arts, a journey of self-discovery that touched on every part of life, both in and out of the dojo. Here they learned much the same lessons she had learned in the small mountain monastery in China – to focus the mind and strengthen the will, to meet challenge head on, to learn how to push yourself a little further than what you had thought possible, and to reshape your mind and spirit in ways that helped you to reach your true potential as a human being. Lessons that were still important in the modern world, but so difficult to come by.

So few of us, she thought, sighing in memory of her friends. The Shaodai. She smiled at that memory. Although they no longer called themselves that, it reminded her of their turbulent childhood. When they had first been chosen and trained in the Way of the Fist by the last of the Shaolin monks, and one rather eccentric wandering Taoist. When they were three of the youngest masters China had ever known  
Another era, and another continent. She remembered when she first saw the other three, following the boxer rebellion in China.  The “foreign devils,” the other orphans had called her friends, a common term of disparagement by the Chinese for the foreign invaders who had all but taken over China.

Such a long time ago…

ALTERNATE ENDING:

 “Whoever you are! Claim your own at any hazard!
  These shows of the East and West are tame compared to you.
  These immense meadows, the interminable rivers, you are immense and interminable as they.”
   ~ Walt Whitman, ‘To You’
 
Sifu “Reb” Lee turned from her reminiscences and gazed out the window. There she caught sight of an elderly couple leaving the house across the field from her dojo. Every night they went for their evening stroll, sometimes accompanied by their grandchildren when they were visiting. A grandfather and grandmother, Reb remembered, who had lived a good and honorable life, full of joy, and friends and family. Who could wish for anything more? Her childhood memories were no doubt far different from most people, but she was glad she had found people she could consider her family, such as Gan and Jer.

So many adventures they had before they went their separate ways, following their own paths. To have found much the same answers to life as the elderly couple who lived across from her. A lifetime to discover and become aware of what was important in life – to follow a discipline, a path that forged and perfected the spirit, to live a life of purpose and love, without a need to be hurtful or dominating in order to feel some power in one’s life.

The Johnson’s found it in creating a business working with the electronics he loved, and in raising a family and in their mutual travels and pastimes. And in this generation, with even more options for women, Mrs. Johnson, although 68, was attending classes at the local college, pursuing dreams that she could never have realized as a young woman in a society so different from today. An event encouraged by a loving and supportive husband, and her children.

Reb thought of her own upbringing and education, so different from the Johnson’s. Yet they each found the Way. A smile curled her lips as she mused at the thousands of punches and kicks, the hours of stance training and forms. Something the older couple were able to do without, finding their way merely by loving life and pursuing their dreams, finding and believing in their potentials and abilities, and pursuing what they were good at. Their passions.

She sighed and wondered if so much of her hard training and forging of the spirit was indeed necessary, if the suffering was really worth it. But then she remembered her conversations with Mr. Johnson, about his time serving and fighting in World War II, and the factory his wife toiled long hours in serving the war effort. The pride and warm memories of his comrades he served with. Although war is tragic, the Johnson’s had their own hard time of forging in a war that united a world to fight together in a common cause.

Turning to watch the last departing students bowing out after their evening training, she was glad that these young people did not have to face the horrors of war to find their own place of forging, their rite of passage. The “dojo” or “place of the Way”, was their battleground, forging their character in the fires of their will. Rather than having to face guns and killing to discover what they were made of, they could uncover their fears and weaknesses every time they pushed their limits in their training, every time they faced a new partner in sparring, or fought in a tournament. For some reason humanity seemed to need personal challenge and testing, to discover their strengths and to face and conquer their fears. Testing that would empower them to seek and fulfill a vision for their life.

Xia marveled most at those few who seemed to know from birth what their purpose was, and had the innate self-discipline to fulfill their vision. But for those whose fears, insecurities and weaknesses, their self-doubt and lack of focus made the simple way difficult, well, there was always her way, the Way of the Fist. She smiled again. So many adventures that Way had brought her and her friends. But those are other stories…


]]><![CDATA[Metarobics & Gryffin Mind/Body Update]]>Sun, 16 Oct 2022 21:55:03 GMThttp://metarobics.org/gryffin-mindbody-blog/metarobics-gryffin-mindbody-updateHello All,

Between the pandemic and the demands of a new position, I temporarily discontinued the Mind/Body News page for my work with Metarobics. I also decided not to pursue a new blog, Gryffin Mind/Body, on my writing and work with more traditional yet innovative aspects of mindful exercise and practices. But both of these areas have done so much for me, and have so much to offer for health and well-being. So I am going to combine these by bringing the Gryffin Mind/Body Blog to the Metarobics Website. I also would like to get more experience with vlogging, so following later today will be the first post related to book video clips with tips for applying these to life, as well as to martial training, for those of you into the martial arts side of mind/body practices. ]]><![CDATA[Benefits for Back and Knees]]>Thu, 26 Aug 2021 02:38:47 GMThttp://metarobics.org/gryffin-mindbody-blog/benefits-for-back-and-kneesThe last few posts have been on the Metarobics Facebook Page, so here is an excerpt from the forthcoming primer on the back and knees. For more see the Metarobics Facebook Page.

Spine and Knee Alignment
During most of the movements, drop the tailbone and extend the spine, as if a string was gently pulling on the crown of your head and tailbone. This helps gently stretch & align the back, helping to remove back and shoulder tension. Benefits for the back are one of the most reported benefits of Tai Chi, and straightened my own back from scoliosis. Definitely something to talk with your doctor about!

As for the knees, some forms of martial arts, particularly those focused on competition, feature wide low stances. This type of stance looks very powerful, but can place a large amount of stress on the knees, as well as result in a higher more aerobic level heart rate. This can cause damage to the knees over time, and also affects potential metarobic benefits. Traditional styles of Tai Chi may also turn the lead foot inward, to help protect the groin during combat. But over time, years and decades of practice, this inward turn may cause knee strain, due to unbalanced muscle development.
 
For most people, to enhance benefits for health, particularly metarobic benefits, the active leg should be bent slightly, and never to the point where the knee extends beyond the toes. The foot should be straight, in line with the knee. This can help foster even development of the vastus medialis muscle, which can in many ways act as a natural knee brace. Strengthening the vastus medialis has been associated with improved knee strength and pain in osteoarthritis patients. As noted in the introduction (of the primer), in my youth I had to give up running, due to swollen and inflamed knees. These exercises strengthened the muscles around my knees, and saved me from knee surgery. However, individual cases may differ, and if you have knee problems or concerns, then this is something to talk to your doctor about. Variety is the spice of life, and mindful exercises provides one more tool to use for optimal health. I have found that biking combined with my mindful practices helps my knees tremendously!

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