Benefits of Being Relaxed and Alert

Relaxation exercises , Qigong for seniors , qigong meditation ,Yoga for SeniorsTopics:

  • Steps in Becoming Relaxed and Alert
  • Effects of Stress
  • Harms of Stress
  • Benefits of the Relaxed and Alert Lifestyle
  • Tai Chi Qigong and Tai Chi Easy Can Help You Stay Healthy

Steps in Becoming Relaxed and Alert

Step 1. Understand the harms of stress on your body, mind, relationships, and health – You do not need to be pushing and stressed to be productive. It actually makes you less productive.

Step 2. Understand the benefits of a Relaxed and Alert Lifestyle – A relaxed and alert state is a healthier and more productive way of being.

Step 3. Make a Firm Decision to reduce your stress level – This is the most important step. It must be a firm decision.

Step 4. Create a Plan

  • Stress levels are based on your perceptions of stress, not necessarily the severity of the external causes.
    • Some people living in highly stressful lives such as poverty can be happy and live relatively stress free.
    • Some people living relatively low stress lives such as wealth can be miserable and stressed out. Money can help, but it can not buy happiness.
    • It is possible to live a contented and relatively low stress life no matter what your external circumstances.
  • Use relaxation techniques to reduce your current stress levels so you can think more clearly. Tools and techniques offered on this website can help!
  • Reduce the stress causing factors you have control over in your life.
  • Gain a new perspective on those factors you can not control that cause stress in your life.
  • Create new habits! A new way of relating to your world.

Step 5. Do it!

  • Catch yourself when you slip back into old poor habits. Remind yourself of the firm decision you made and why. Try again!
  • Admire being relaxed and alert. Admire holding a calm mind in difficult situations.
  • Congratulate yourself and celebrate when you use the new healthier habits and perceptions. Reinforce the positive gains you have made.

Effects of Stress

Most common health problems caused or worsened by stress

  • Cardiovascular disease
  • Hypertension (high blood pressure)
  • Depression and anxiety
  • Sexual dysfunction
    • Women – infertility, irregular cycles
    • Men – erectile dysfunction
  • Frequent colds
  • Sleeplessness and fatigue
  • Trouble concentrating
  • Memory loss
  • Changes in appetite

In the 21st Century we are actually under less stress. We are no longer in the food chain and struggling for survival. We do live longer so we are feeling its effects.

Most of our stress is caused by emotional and psychological stressors.

Common Psychological Stressors

  • No control
  • Not able to predict what will happen
  • No outlet for stress
  • Think it is getting worse
  • No social support or “shoulder to cry on”

Eliminating the problem or changing the way you perceive the situation is the most helpful long-term solution.

In the meantime, it is important to manage our stress response.

Doing daily relaxation exercises can help us reduce the effects of stress.

Harms of Stress

Yes, some stress in our lives is helpful and can make us more productive. But when it starts to get out of control, stress can be harmful. Stress symptoms often mimic symptoms of other problems. Our society is just beginning to recognize stress and mind-related causes for illness.

Nagging headaches, frequent forgetfulness or decreased productivity at work are major issues. The common denominator may be stress.

On your body On your thoughts and feelings On your behavior
  • Feeling stuck and rigid
  • Headache
  • Chest pain
  • Pounding heart
  • High blood pressure
  • Shortness of breath
  • Muscle aches
  • Back pain
  • Clenched jaws
  • Tooth grinding
  • Stomach upset
  • Constipation
  • Diarrhea
  • Increased sweating
  • Tiredness
  • Sleep problems
  • Weight gain or loss
  • Sex problems
  • Skin breakouts
  • Anxiety
  • Restlessness
  • Worrying
  • Irritability
  • Depression
  • Sadness
  • Anger
  • Mood swings
  • Job dissatisfaction
  • Feeling insecure
  • Confusion
  • Burnout
  • Forgetfulness
  • Resentment
  • Guilt
  • Inability to concentrate
  • Seeing only the negatives
  • Feeling that spiritual goals are not important
  • Sensual pleasures such as food and sexual cravings dominate life.
  • Overeating
  • Under eating
  • Angry outbursts
  • Drug abuse
  • Excessive drinking
  • Increased smoking
  • Excessive TV watching
  • Social withdrawal
  • Crying spells
  • Relationship conflicts
  • Decreased productivity
  • Blaming others
  • Inability to sit still
  • Inability to meditate
  • Pressure on inner self results in a feeling of anxiety

Source: Dealing with Everyday Stress Program, 3/31/2007 Milwaukee WI, Domo Geshe Rinpoche, White Conch Dharma Center

Benefits of the Relaxed and Alert Lifestyle

On your Body On your Thoughts and Feelings On your Behavior
  • Feeling alive
  • Feeling lighter
  • Clear head
  • More physical stamina
  • More time to do other things
  • Being present in the activity so you do not drop things
  • Being present so you make fewer mistakes and need to redo it
  • Heart area feels alive
  • Normal blood pressure
  • Easy breathing
  • Flexible body
  • Good digestion
  • Rarely tired
  • Normal Sleep
  • No anxiety or worry
  • Calm
  • Happy
  • Even steady moods
  • Happy to work
  • Confident
  • Good memory
  • Easy to concentrate
  • Positive and optimistic
  • Feeling that spiritual goals are important
  • Living life more authentically.The messages you give to the world feel real.
  • Do more in one day than you thought possible
  • Increased productivity
  • Better discrimination
  • Social interactions become easy and fun
  • Relationships are enjoyable
  • Easy to sit still
  • Good relationship with inner self
  • Easy to control emotions
  • Not attracted to stimulants
  • Easy to meditate

Other methods of gaining access to the benefits of the relaxed and alert lifestyle include yoga and meditation.

Source: Dealing with Everyday Stress Program, 3/31/2007 Milwaukee WI, Domo Geshe Rinpoche, White Conch Dharma Center

Reducing Stress

Tai Chi Qigong is An Effective Technique for Preventing and Easing Stress

Relaxation exercises , Qigong for seniors , qigong meditation ,Yoga for Seniors

Stress has been linked with such physical problems as heart attack, stroke, gastrointestinal problems and asthma, as well as emotional problems like depression, anxiety and an inability to enjoy life.

Stress can affect digestion and metabolism (insulin resistance) leading to weight gain and diabetes, immune system for lowered disease resistance and slower tissue repair and healing, and reproduction system leading to infertility and erectile dysfunction.


Tai chi qigong Stimulates the Relaxation Response

It can “reverse the cumulative effects of stress on the body”.

Relaxation exercises , Qigong for seniors , Exercises for Seniors ,Yoga for Seniors“The relaxation response alters the expression of genes involved with processes such as inflammation, programmed cell death and how the body handles free radicals – molecules produced by normal metabolism that, if not appropriately neutralized, can damage cells and tissues.”

says Dr. Herbert Benson, Mind/Body Medical Institute, Harvard Medical School (retired).

The relaxation response stops the stress response and starts the healing process. It is the body’s natural antidote for stress. We need to relearn how to use it effectively.


Qigong can slow the aging process!

Dr. Oz says…

“If you want to be healthy and live to 100, do Qigong.”

“Qigong reverses the aging process.”

Stress induced disease and debilitation is not part of the natural aging process.

We can stay flexible in our minds and bodies as we age!



Tai Chi Qigong and Tai Chi Easy Can Help You Stay Healthy

Relaxation exercises , Qigong for seniors , qigong meditation ,Yoga for SeniorsMany of the relaxation techniques used in this program come from Qigong, a Chinese health care system for promoting health and healing.

Qigong is an ancient Chinese health care system that integrates physical postures, breathing techniques and focused intention. For over 2,000 years these highly effective techniques have be perfected and proven successful. Tai chi is the most well known form of qigong but there are over 10,000 different forms or exercises. They are just what we need now to help us manage our stress response.

Qigong is a highly effective health care practice for self healing. Many health care professionals recommend Qigong as an important form of alternative complementary medicine. Harvard Medical School, Mayo Clinic, Cleveland Clinic, National Council on Aging, and others are all recommending tai chi and qigong.

Other more traditional exercises do not involve the meridian system used in acupuncture nor do they emphasize the importance of adding mind intent and breathing techniques to physical movements. When these dimensions are added, the benefits of exercise increase exponentially.

The gentle, rhythmic movements of Tai Chi Qigong:

  • reduce stress, build stamina, increase vitality, and enhance the immune system.
  • improve cardiovascular, respiratory, circulation, lymph and digestive functions.
  • Western scientific research confirms that Qigong reduces hypertension and the incidence of falling in the aged population. Research for other medical conditions is ongoing.

Benefits of a consistent practice:

  • regain a youthful vitality,
  • maintain health even into old age,
  • helps speed recovery from illness.
  • reestablishes the body/mind/spirit connection.

People do Qigong to maintain health, heal their bodies, calm their minds, and reconnect with their spirit. When these three aspects of our being are integrated, it encourages a positive outlook on life and helps eliminate harmful attitudes and behaviors. It also creates a balanced life style, which brings greater harmony, stability, and enjoyment

Tai Chi Qigong’s great appeal is that everyone can benefit, regardless of ability, age, belief system or life circumstances.


(National Qigong Association