Terms & Conditions. Please Read Carefully

Transcription

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2 Terms & Conditions Please Read Carefully The term The Program or Program relates to the purchased course through Fox Fitness and also relates to the name of the program purchased. Whilst purchasing the program you are entering into an agreement with Fox Fitness, the terms and conditions of which are as follows. 1) Please inspect each part of materials including the DVDs and Audios promptly following delivery. Please inform us about any problems, errors within 7 days of delivery. After this time any problems will be harder to rectify and Fox Fitness reserve the right not to replace or change any component. You must inform us within seven working days starting with the day on which they are delivered, you must ensure that you take reasonable care of goods and return them to us. We will replace the goods as soon as possible and at the latest within 30 days of receiving notice of the problem. You are responsible for the cost of returning goods. 2) You participate in this programme completely at your own risk. Fox Fitness accepts no responsibility for injury caused in the practice or participation of the exercises. 3) Certification: You must reach the standards we require by completing; (1) the practical assessment in person or by sending in a video of you teaching the assessment section (2) You must also complete and return the written assessment otherwise certification can not be issued. 4) Assessment Video: No responsibility is accepted for lost, illegible, mutilated, misdirected, postage due or late submissions of assessments, failure to receive or delays in receipt of videos/ assessments. All submissions become the sole property of Fox Fitness Limited and will not be returned. From the delivery of the assessment video, Fox Fitness operates a queuing system to assess videos so you should allow at least 14 days (occasionally longer?) before your results and certification will be sent. 5) Assessment results: You will be notified by post of your results to both the practical and written components of the assessment, usually within 14 days (Fox Fitness reserves the right to increase the length of time results are posted in all circumstances). We are unable to give any results over the phone under any circumstances or advise of any assessment details of any kind. 6) All materials, literature, routines, choreography, programs and intellectual property relating to the program are the sole property of Ian Fox and Fox Fitness. 7) The program is the copyright of Ian Fox and Fox Fitness Limited. Media representation, all references/articles/tv coverage etc to The program in all media form must be given written permission from Ian Fox & Fox Fitness and when allowed must always mention Ian Fox as the creator of The program. 8) No authorisation is given to the instructor to represent The program or Fox Fitness Limited at conventions, shows or any other related media, PR or public event (other than to promote your own classes/courses). 9) No marketing or advertising of The program must take place until full confirmation of pass results and certification has been received from Fox Fitness Limited. 10) Fox Fitness Limited cannot guarantee any earnings potential and you must ensure that you are adequately covered for all insurance and legal requirements that pertain to your country of residence. 11) Payments made are non-refundable and non-transferable. No refunds will be given and any outstanding payments such as instalments will be payable and due. 12) For personal use only. Not to be used to create instructor training courses or programmes. Fox Fitness /Ian Fox 2009 and beyond. All rights reserved.

3 Qigong For Health Disclaimer Not all exercises are suitable for everyone and this or any exercise program may result in injury. To reduce risk of injury, never force or strain. Consult with your doctor before embarking on this, or any, exercise program. The exercise instructions and advice presented in this program are designed for persons who are in good health and physically fit. They are in no way intended as a substitute for medical counseling. If in any doubt, please consult your doctor. The creators, producers, participants and distributors of this program disclaim any liability or loss in connection with the exercises demonstrated or the instructor and advice expressed herein. Guidelines: 1. View the entire program at least once before beginning your practice 2. Practice in a warm, quiet place, free from distraction. Wear loose, comfortable clothing and have bare feet. Practice on a non-skid surface. 3. Have a chair available in case you need to take a seat/feel dizzy. 4. Never practice after eating. Allow three to four hours after a large meal, one to two after a snack. 5. Pregnant women should consult their doctors. Never force stress, strain any part of the body. During practice, if you feel tired, light headed or dizzy, take rest and restart the exercises when you feel ready Do not over exert yourself at any time. Learn to work within your limits and listen to your body. It will tell you how far to go. If you are undergoing medical treatment or taking any drugs you will need to consult your doctor first. Remember that it is always wise to consult your doctor before undertaking a new exercise regime. Always stop an exercise if it causes pain. Although some of the exercises can be used during pregnancy we cannot recommend that you follow them, as this program has not been made with pregnancy in mind. DO NOT EXERCISE: If you are feeling unwell, this can be counter-productive If you have eaten a heavy meal in the last 2 hours If you have been drinking alcohol If you are in pain from injury consult your doctor first, as rest may be needed before you exercise If you are on painkillers, as it will mask any warning pains.

4 History of Qigong QIGONG FOR HEALTH COURSE STRUCTURE Fox Fitness / Ian Fox 2004 and beyond Qigong (sometimes called Chi Kung) is an easy to follow combination of controlled breathing, focussed concentration, and simple movements to remove blocks, increase flow of energy, and awaken your body s natural healing ability. Qigong is the grandfather of Chinese medicine and things such as Tai-chi, Acupuncture and Reiki. Qigong exercises remove blocks and increase the flow of energy through your body. When it flows free, Qi energy heals and restores the body. Qigong works with the body's energy. Ancient Chinese wisdom calls this energy "Qi" (pronounced "chee," sometimes spelled "chi"). Qi has been called the "mother of blood." Easy to follow movements that you will find synergise with your bodies natural ability. Practised by over One Hundred Million People Worldwide For thousands of years Qigong had been a closely guarded secret of the Chinese elite. Only in the recent half century has it become known to the Chinese people and now thankfully the rest of the World. EXERCISES 1. Aligning to the Universe (5 to 10 minutes) Stand or sit with your feet firmly planted and slight apart to help balance. Place hands by sides with elbows slightly bent (relaxed). Place tongue against roof of mouth to join front and back channels. Taoist Breathing: Inhale as your stomach (Dan Tien) moves inward lightly. Exhale as you bring the stomach out slightly. Repeat the Powerful Affirmations that open your channels and help receive the energy of the universe. I am the universe The universe is inside my body The universe and I combine together Imagine yourself as a dimmer switch on a light getting brighter and brighter. Imagine a column of light running down the centre of your body. Become fully aware of your inner body, focus on the inner feeling/being.

5 (Please write your own coaching and safety points here) ASK FOR FEEDBACK FROM GROUP Finger Growing Exercise. 2. Creating The YIN & YANG (5 to 10 minutes) Your right hand represents the male energy (Yang) Your left hand represents the female energy (Yin) Hold hand up in front of neck (females left hand, males right hand, palm facing in) Other hand at Dan Tien (facing in) Keeping static but relaxed pose, perform Taoist breathing Repeat the Powerful Affirmations that open your channels and help receive the energy of the universe. I am the universe The universe is inside my body The universe and I combine together Journeying into the emptiness of the universe Letting Go, Let Go (Please write your own coaching and safety points here)

6 Three Beliefs of Qigong Success 1. Believe you have the ability to heal yourself and others. 2. Have an open mind and heart. 3. Believe in the power of universal energy. ************************************ 3. Circulating the YIN & YANG (5 to 10 minutes) Stand and breathe as above. Taking the same principle as above for male and female Move your hand that is at your throat down And your hand that is at your Dan Tien up as they cross over in circular motion in front of chest Remember to keep fingers open to open the energy channels in the hands Repeat the Powerful Affirmations that open your channels and help receive the energy of the universe. I am the universe The universe is inside my body The universe and I combine together Journeying into the emptiness of the universe Letting Go, Let Go Entering the spontaneous flow of the now, giving yourself the gift of the present Holding on to nothing, making the Now your only true friend (Please write your own coaching and safety points here) Keep emotions regulated Fear damages the kidneys Block 1: EMOTION

7 4. Universal Breathing (10 minutes) Stand and breathe as above. Bring both hands to Dan Tien Open both hands taking them out to the sides as you inhale (Taoist way) bring both hands back to centre as you exhale. Repeat the Powerful Affirmations that open your channels and help receive the energy of the universe. I am the universe The universe is inside my body The universe and I combine together Journeying into the emptiness of the universe Letting Go, Let Go Entering the spontaneous flow of the now, giving yourself the gift of the present Holding on to nothing, making the Now your only true friend Heal, cleanse, rejuvenate your energy, at the deepest level Transcend limitations, dissolve barriers, strengthen your soul (Please write your own coaching and safety points here) Yin/Yang Water (Taoist Medicine) Eat food from the land Block 2: Nutrition

8 5. Fusing the YIN & YANG (10 minutes) Stand and breathe as above. Hold hands in a ball Imagine your body s energy inside the ball Rotate the ball breathing in rhythm of movement Repeat the Powerful Affirmations that open your channels and help receive the energy of the universe. I am the universe The universe is inside my body The universe and I combine together Journeying into the emptiness of the universe Letting Go, Let Go Entering the spontaneous flow of the now, giving yourself the gift of the present Holding on to nothing, making the Now your only true friend Heal, cleanse, rejuvenate your energy, at the deepest level Transcend limitations, dissolve barriers, strengthen your soul Any blockages in bodies energy become smoke and shoot out to ends of universe You feel healed, cleansed and rejuvenated Surrender to the flow of the universe, yield to the rhythm of life, accept the present moment unconditionally without reservation or resistance Accept what is and the isness of all things Go with the flow and allow your energy to take charge (Please write your own coaching and safety points here) Block 3: Changes in weather and seasons

9 6. The 7 Jewels of Eternal Energy Begin in a balanced stance and raise both hands facing up as you also raise the knee and foot of right leg (inhale) Turn hands over and push down lowering the foot, extending the heel towards the ground (exhale) Repeat this 7 times (or as many times as you wish) following the 7 Jewels of Eternal Healing Energy Jewel 1 1st Chakra (Bottom of tailbone) Jewel 2 2nd Chakra (Lower Abdomen) Jewel 3 3rd Chakra (Solar Plexus) Jewel 4 4th Chakra (Heart) Jewel 5 5th Chakra (Throat) Jewel 6 6th Chakra (Third Eye) Jewel 7 7th Chakra (Crown) (Please write your own coaching and safety points here)

10 7. Harness The Universal Energy Hold the ball Open hands to universe (inhale) Crown healing Face healing (eyes, nose and mouth) (Face Healing affirmations) *Draw the energy down through the crown Chakra healing the entire body, cells and tissues. *Energising the third eye and the eyes allowing you to see with more clarity and intuition. *Bringing the hands down over the nose allowing you to breath freely, healing the entire respiratory system. *Then moving your hands down to the mouth and throat, allowing you to communicate with more precision and clarity. Palms together (exhale) Return to Dan Tien Open hands (inhale) Cross hands (exhale) Cross over Extended Universe Extend arms, raise heel (opens foot channels) (inhale) Bring arm down (exhale) Return to holding the ball and repeat other side. Repeat the Powerful Affirmations that open your channels and help receive the energy of the universe. I am the universe The universe is inside my body The universe and I combine together Journeying into the emptiness of the universe Letting Go, Let Go Entering the spontaneous flow of the now, giving yourself the gift of the present Holding on to nothing, making the Now your only true friend Heal, cleanse, rejuvenate your energy, at the deepest level Transcend limitations, dissolve barriers, strengthen your soul Any blockages in bodies energy become smoke and shoot out to ends of universe You feel healed, cleansed and rejuvenated Surrender to the flow of the universe, yield to the rhythm of life, accept the present moment unconditionally without reservation or resistance Accept what is and the isness of all things Go with the flow and allow your energy to take charge Say yes to what is and yes to what isn t Use any pain as a gateway to enlightenment Transcend the journey from ego to wisdom

11 (Please write your own coaching and safety points here) 8. YIN/YANG Balancer (Inner Energy Cleanser) Rub hands together (move Qi) Rub face Comb hair Cup hands and pat head Massage ears (top to bottom) Cup hands and pat arms from top to bottom Cup hands and pat chest from top to bottom Under arms from left to right Interlock fingers and rub stomach from right to left Lean forward and pat kidneys, then massage with palms Draw circles with chin 6 times from left to right Opposite way 6 times Body ripple 6 times Arm swing elbows high 6 times Arm swing lower 6 times Calf raise 6 times (Please write your own coaching and safety points here)

12 Block 5: Wrong Medication 9. Sitting Healing & Empowerment Meditation (10-15 minutes) Begin by having the attendees sit in a comfortable position Close their eyes and breathe slowly Relaxing deeper and deeper Using the Chakra Affirmations go through a complete 7 Chakra healing and empowerment mediation 1st Chakra (Bottom of tailbone) 2nd Chakra (Lower Abdomen) 3rd Chakra (Solar Plexus) 4th Chakra (Heart) 5th Chakra (Throat) 6th Chakra (Third Eye) 7th Chakra (Crown) (Follow Chakra Affirmation Sheet) (Please write your own coaching and safety points here)

13 Block 6: Injury 1. Faith 2. Confidence 3. Call upon your masters energy 4. Visualisation 5. Focusing the mind 6. Consistency 6 Factors That Help Qigong For Health ***** Finish *****

14 CHAKRA AFFIRMATIONS First Chakra Affirmation: I am grounded and calm I am rooted to the earth I am welcome, wanted and Completely supported by the universe Repeat the affirmation several times a day (including when you wake up and before you go to bed) when you want to balance your first chakra and feel grounded, safe and secure. ************************************** Second Chakra Affirmation: I am fully alive. I appreciate and honour all My feelings and fully embrace My creativity and sensual life. Repeat the affirmation several times a day (including when you wake up and before you go to bed) when you want to balance your second chakra and be more in touch with your desires and your senses. ************************************** Third Chakra Affirmation: I am in charge of my life I decide what is important and meaningful. I set clear boundaries and honour those of others. I surrender my personal will to divine will. Repeat the affirmation several times a day (including when you wake up and before you go to bed) when you want to balance your third chakra and strengthen your sense of personal power. ************************************** Fourth Chakra Affirmation: My heart is open I freely give and receive the healing power of love. I am loved, lovable and loving Repeat the affirmation several times a day (including when you wake up and before you go to bed) when you want to balance your fourth chakra and feel love for yourself and others. ************************************** Fifth Chakra Affirmation: I speak my truth clearly and without hesitation. I listen with discernment and good will for the true communication of others. I am ever open to hearing the voice of my higher self. Repeat the affirmation several times a day (including when you wake up and before you go to bed) when you want to balance your fifth chakra and enhance your inner guidance and communication skills. ************************************** Sixth Chakra Affirmation: I look for the beauty in all things while willing to see the truth. I see into life for its hidden treasures. I see divine spirit behind all creations. Repeat the affirmation several times a day (including when you wake up and before you go to bed) when you want to balance your sixth chakra and have a clear vision of yourself and the world around you. ************************************** Seventh Chakra Affirmation: I am a child of the Universe. I serve the highest good of my personal spirit and that of my creator. I am fully committed to bringing light, love and balance to the earth. Repeat the affirmation several times a day (including when you wake up and before you go to bed) when you want to balance your seventh chakra and feel connected with the Divine Spirit. ************************************** All Purpose Affirmation: I am a child of the universe, perfectly designed to live in balance and harmony with all that is around me. My life is part of the natural plan and my presence on earth is welcome, wanted and essential to the Divine Plan. Repeat the affirmation several times a day (including when you wake up and before you go to bed) when you want to balance yourself and feel connected with the Universe. **************************************

15 6 Factors that Block the Flow of Qi Qigong is a preventative method, helping to protect you from illness, mentally and physically. Medicine is a passive way to heal the body and both play an important role. Blockages usually start from Yin (internal) energy and then manifests in the body as blockages known as sickness. People heal more quickly from surgery when practising Qigong, bones and fractures heal better when Qi is activated. Our body has 12 main channels that each work 2 hours a day, if more energy is required than those individual channels can provide the energy is taken from the reserved channels. Often blockages occur when the reserved channels are being constantly used with no rest, causing stress, sickness, dis-ease. Energy channels are covered more fully in Section 3. Block 1: Emotion Unbalanced emotion is the biggest block in preventing the flow of Qi. Over excitement and excessive happiness damages the heart energy Anger and anxiety damages the liver energy Fear damages the kidneys Sadness damages the lung energy Too much thinking and mental work damages the stomach and pancreas Too much energy like anger collects in the liver and blockages occur unless moved quickly Too much happiness hits the heart first and travels up to the brain leading to excessive energy in the head. Staying calm all the time keeps the YIN / YANG in good balance. Excessive energy disrupts the body and leads to blockages. Block 2: Nutrition Nutrition is the 2 nd biggest energy block. All food has Qi, some have more and some have very little. Spicy food is not good for the liver Acidic food is not good for the stomach Sweet food is not good for the heart Eat food as close to the land (as natural as possible) where Qi is highest Yin/Yang Water (Taoist Medicine Water). ½ glass of spring water, ½ glass of boiled normal water & 2 teaspoons of honey. Drink warm. Consult doctor before giving to children. Honey is considered one of the best medicines in China. Bees travel to a million flowers where the Qi energy is great Too much deep fried food damages the spleen. Eat to heal!

16 Block 3: Changes in weather / seasons When seasons change our bodies may not be aligned with the frequency of the weather and in-balance occurs. In spring time people may experience liver problems As summer comes some people get heart problems Autumn can bring lung problems for some As winter comes some may experience kidney problems Qigong allows us to balance and harness our Qi In Springtime things are growing day and night this is the time to grow so we should get up early and go to bed late. In Summertime everything is developing so we should get up early and go to bed late. Autumn is harvesting time so we should get up early and go to bed early. In Winter everything goes back to the root so we should go to bed early and not get up until the sun comes up. Restore energy for the spring. As we practice Qigong we balance our energy more carefully and align to the frequency of the climate more easily. Chinese wisdom says we must follow the principles of nature to achieve our health and longevity. Block 4: Environment There are 4 main pollutants in our environment; Air, Water, Sun and People. The most powerful form of environment pollution is that of your house. Location and direction of the house Chinese know this as feng shui. Feng means wind Shi means water. The sun shines on the air and makes the air on the earth move feng Water is the first thing we need to survive shui. Different parts of a building have a different energy that influences our body s energy. Just by arranging furniture and its direction influences our body s natural energy. Look for tall, healthy trees, animals such as foxes, deer and birds are very aligned to the energy of land. Animals are very susceptible to energy and can be influenced by and increase or decrease Qi. Pets get sick a lot when the energy frequency of its owner or dwellings is too low. People are attracted to energy because it makes them feel safe and secure.

17 Block 5: Wrong Medication When medication is prescribed incorrectly their side effects can block the flow of Qi around our body. In 1995 US medical research reported more people died of wrong medication than the number that died in the Vietnam War. There is a similar view in the UK. More and more people are seeking alternative methods such as acupuncture, acupressure, homeopathy and aromatherapy to aid their healing. All are to do with raising the energy within the body to fight the ailment. A lot of medicines are still required to manage a health issue short or long term and Qigong cannot necessarily cure ailments but it can go a long way to prevent them in the first place. Practice Qigong daily for prevention and protection of many illnesses. Block 6: Injury All injuries block the free flow of Qi. Cuts, bruises, broken limbs, sprained ankles, bad backs, general aches and pains all cause blockages. Often the aches and pains we associate with stress, ageing and general wear and tear can be prevented with Qigong practise and would therefore not block Qi. Mental is Yin and Physical is Yang We need to bring both Yin and Yang back into balance to increase the speed of recovery and protect our bodies in the future. Qigong is a preventative method to protect our minds and bodies and to allow the energy to flow freely to enable harmony and balance throughout.

18 QIGONG for HEALTH Welcome to the Qigong for Health program with Ian Fox. Do you want to feel energised, focussed, alert and alive? Do you want to heal your body, mind and soul? And do you want to increase your energy without tiresome exercise? The quality of your life is no more than the quality of your energy and your health. What is Qigong? Qigong (sometimes called Chi Kung) is an easy to follow combination of controlled breathing, focussed concentration, and simple movements to remove blocks, increase flow of energy, and awaken your body s natural healing ability. Qigong is the grandfather of Chinese medicine and things such as Tai-chi, Acupuncture and Reiki. Qigong exercises remove blocks and increase the flow of energy through your body. When it flows free, Qi energy heals and restores the body. Qigong works with the body's energy. Ancient Chinese wisdom calls this energy "Qi" (pronounced "chee," sometimes spelled "chi"). Qi has been called the "mother of blood." Easy to follow movements that you will find synergise with your bodies natural ability. Practised by over One Hundred Million People Worldwide For thousands of years Qigong had been a closely guarded secret of the Chinese elite. Only in the recent half century has it become known to the Chinese people and now thankfully the rest of the World. At Last a Real Answer to Stress? Qigong soothes the body, calms the mind and cleanses the soul. A feeling of tranquillity descends upon you with regular practice. How much are days off work through sickness costing you or your company? What price will you ultimately pay if you don t change? Qigong could be the answer? According to Chinese medicine, sickness, pain and other health problems are caused when Qi energy is blocked. Strengthen Your Immune System With regular practice Qigong can stimulate your lymph system. Helping to build a stronger immune system making you less susceptible to colds, flu and viruses and you recover faster if you get sick. It could help you save a fortune on vitamins and sickness remedies. Improve Circulation Qigong can alleviate symptoms of arthritis and fatigue. Help reduce tension, blocks and stagnant energy by increasing oxygen to your tissues.

19 What Could Qigong Do For You? Improve your metabolism, digestion, and elimination. Qigong is great for weight control, youthful appearance, and balanced energy. Stimulate the lymph system. Qigong builds a stronger immune system so that you become less susceptible to flues and other viruses and recover faster if you do get sick. Improve your circulation. Qigong helps alleviate conditions such as arthritis and chronic fatigue. Retard the aging process by giving your organs an "inner massage" to restore your body systems to healthy functioning. Reduce tension, blocks, and stagnant energy by increasing oxygen supply to your tissues. Lubricate your joints for pain-free movement and greater flexibility. Soothe the nervous system to feel contented and serene. And much more Learn From One of The UK s Most Experienced Instructors Ian Fox has travelled the world studying Yoga, Tai Chi, Qigong, and the Martial Arts. He has over 30 years experience and is an international presenter, seminar leader and key note speaker. He's also produced numerous fitness and training videos/dvds, an international author and Guinness World Record holder; he's also appeared in TV commercials and is director of Fox Fitness, which has trained over 6, 800 instructors worldwide.

20 Relaxation Section Energy Factors Negative Factors that Retard Energy Asterisk (*) denotes major factors * Depression Inability to express emotions Feeling helpless to change oneself and others Living alone Loneliness, absence of close friends * Lack of regular daily routine * Lack of regular work routine * Job Dissatisfaction Having to work more than 40 hours per week Financial burdens, being in debt Habitual or excessive worry Regret for sacrifices made in the past Irritability, getting angry easily, or being unable to express anger Criticism of self and others Positive Factors that Enhance Energy Asterisk (*) denotes major factors * Happy marriage (or satisfying long-term relationship) * Job Satisfaction * Feeling of personal happiness Ability to laugh easily Satisfactory sex life Ability to make and keep close friends * Regular daily routine * Regular work routine Taking at least one week s holiday every year Feeling in control of personal life Enjoyable leisure time, satisfying hobbies Ability to express feelings easily Optimistic about the future Feeling financially secure, living within means

21 Empty your Cup There s an old Zen story about a scholar who visited a famous Zen master to enquire into the meaning of Zen. The scholar asked question after question but was so full of his own ideas that he rarely gave the master an opportunity to answer After about an hour of this one-sided dialogue the master asked the scholar if he wanted a cup of tea. When the scholar held out his cup, the master filled it but just kept on pouring Enough, the scholar cried out. The cup is full. It won t hold any more. Yes, replied the master, and so is your mind. You can t learn Zen until you empty your cup.

22 Living in Harmony Be mindful of cause and effect : Notice how your actions and the feelings and thoughts that accompany them influence others and your own state of mind When you flare up in anger or lash out in fear, observe how the ripples can be felt for hours or even days in the response of others, in your own body, and in your meditation. Do the same with actions, that express kindness or compassion. As the Bible says, As you sow, so shall you reap Reflect on impermanence and the preciousness of life : Death is real, say the Tibetans; it can come without warning, and this body, too, will one day be food for worms and other earthly creatures. By reflecting on how rare it is to be a human being at a time when physical comforts are relatively plentiful and the practice of meditation and other methods for reducing stress and relieving suffering are so readily available, you may feel more motivated to take advantage of the opportunities you have. Realise the limitations of worldly success: Check out the people you know who have achieved the worldly success you aspire to. Are they really any happier than you are? Do they have more love in their lives or more peace of mind? Through meditation, you can achieve a level of inner success that s based on joy and tranquillity rather than material gain. Practice non attachment : This classic Buddhist counsel may seem at first like an impossible task. But the point here is not to be indifferent or to disengage from the world, but to notice how attachment to the outcome of your actions affects your meditations and your peace of mind. What would it be like to act wholeheartedly, with the best of intentions, then let go of struggling to get things to be a certain way? Cultivate patience and perseverance : If nothing else, the practice of meditation requires the willingness to keep on keeping on call it discipline, diligence, perseverance, or just plain stick-toitiveness, you ll reap the greatest benefits if you do it regularly, day after day. Besides, the qualities of patience and perseverance translate nicely to every area of life. Simplify your life : The busier and more complicated your life, the more agitated your mind will be when you meditate and the greater your stress level. Pay particular attention to all those extra activities you tack on to an already crammed schedule (perhaps to avoid taking a deep breath, hearing your heartbeat, facing your fears, and dealing with other unpleasant feelings like loneliness, emptiness, grief, or inadequacy). If you stop running and listen closely, you may hear the voice of your inner wisdom. Live with honesty and integrity: When you lie, manipulate, and compromise your core values, you may be able to hide from yourself for a time until you reach your meditation cushion. Then the proverbial you know what hits the fan, and every weakness comes back to haunt you. Meditation mirrors you back to you, and what you see may motivate you to actualize more of your positive potential. Face situations with the courage of a warrior : Unlike their battlefield counterparts, meditation warriors cultivate the courage to drop their aggression and defensiveness, face their fears and open their hearts - to themselves and others. Easier said than done, you may say, but meditation will teach you how and then you need to be willing to follow through in real-life situations. Ultimately every moment becomes an opportunity to practice. Trust the technology of meditation and yourself : It helps to remember that people have been meditating successfully, for thousands of years far longer than they ve been using, say, a personal computer. Besides we re talking low-tech technology here, something anyone can do like breathing and paying attention. Just trust the technology, follow the instructions and let go of the results.

23 Dedicate your practise to the benefit of others : Tibetans call this dedication bodhichitta ( awakened heart ) and regard it as essential for meditation that is life-changing, rather than merely cosmetic. In other words, the love you take is equal to the love you make! Distinguishing between suffering, pain and stress Pain consists of direct, visceral experiences with a minimum of conceptual overlays. Your best friend says something horrible to you, and you feel a painful constriction in your heart. You hit your thumb with a hammer, and it aches and throbs. Suffering, by contrast, is what happens when your mind makes hay with your pain. For example you decide that because your friend hurt your feelings, they must secretly hate you, which means there s something wrong with you and the next thing you know, you re feeling depressed as well as hurt. Or you turn your headache into a sure warning of some serious illness, which just heaps a massive dose of fear and hopelessness onto an already difficult situation. Suffering, in other words, results from seeing situations through the distorted lens of the story your mind tells you. The stress response is a physiological mechanism for adapting to challenging physical or psychological circumstances. Certain physical stressors, such as extraordinary heat or cold, an extremely loud noise, or a violent attack, will be stressful no matter how your mind interprets them. But the stressful effect of most stressors depends on the spin your mind adds to the situation. For example driving to work in heavy traffic, sitting at your desk for eight hours handling paperwork and phone calls, and then driving home may be only mildly stressful on a purely physical level believe it or not. But when your afraid of arriving late, have a conflicted relationship with your boss, feel angry at several of your clients or colleagues, and are still mulling over the argument you had with your partner or best friend, no wonder you crawl home at the end of the day completely exhausted. Just as your mind can transform pain into suffering, so it can transform ordinary stressors into extraordinary stress.

24 The Two Monks Two Zen monks were walking along a country road when they came to a stream swollen by a raging torrent by the heavy spring rains. There they found an attractive young woman waiting on the shore unable to cross. One of the monks approached the woman and offered to help her. With her consent, he lifted her in his arms and carried her across the stream. Then the two monks continued on their way in silence. When they got back to the monastery, the monk who had watched his friend carry the woman could not contain himself any longer. You know we re not supposed to have any contact with females, especially attractive ones. How could you possibly do that? Ah, said the other monk, I put the woman down hours ago, but how come you re still carrying her with you?

25 Zen Attention! Master, I dream of everlasting happiness. What is the highest wisdom you can teach me? asked the student The Master smiled. He took his brush and wrote as if for the first time, Attention. Wonderful, said the student, And what comes next after attention? he asked. The Master smiled. He took his brush and wrote, as if for the first time Attention, Attention. Yes, nodded the student, utterly perplexed. Anything more? he asked The Master smiled. He took his brush and wrote, as if for the first time Attention, Attention, Attention Okay, so what does attention mean? asked the student, unable to see. The Master spoke. Attention means attention. Is that all? said the student, obviously dispirited. Attention is all, said the Master. Without attention, happiness of nowhere; with attention, happiness is now here. Attention is freedom from all. Attention offers all.

26 The Chakras According to Yoga, the physical body has a more subtle energetic counterpart. It consists of a network of energy channels called nadis (pronounced nah-dees) through which the life force (prana) circulates. The most important channels runs along the axis of the body, from the base of the spine to the crown of the head. It is called sushhumna-nadi or the gracious channel. In the ordinary individual, this central conduit of subtle energy is said to be mostly inactive. The purpose of many Power Chiyoga exercises is to clear, especially this channel of any obstructions, so that the life energy can flow freely in it, leading to better health and also higher states of consciousness. When the central channel is thus activated, is also sets the seven principal psychoenergetic centres of the body in motion, These are the Chakras which are aligned along the central channel. The word means simply wheel and refers to the fact that these are whirlpools of energy that keep the physical body alive and functioning properly. You may see the chakras pictured as lotuses. In ascending order the seven chakras are : Muladhara (literally root pump, pronounced moo-lahd-hah-rah) Located at the base of the spine between the rectum and genitals, this centre is the resting place of the dormant serpent power the great psychoenergetic energy that yoga seeks to awaken. This centre is connected with elimination as well as fear. Svadhishthana (literally own place, pronounced svad-hisht-hah-nah) Located at the genitals, this centre is connected with the urogenital functions, but also with desire Manipura (literally jewel city, pronounced mah-nee-poo-rah) Located at the navel, this centre distributes the life force to all parts of the body and is especially involved in the digestive process as well as the willpower. Anahata ( unstruck, pronounced ah-nah-hah-tah) Located in the middle of the chest, this centre which is also called the heart chakra is the place where the unstruck or inner sound can be heard in meditation. It is also linked with love. Vishuddha ( pure, pronounced vee-shood-hah) Located at the throat, this centre is associated with speech but also with greed Ajna ( command, pronounced ah-gyah) Located in the middle of the head between the eyebrows, this centre is the contact place for the guru s telepathic work with disciples. It is also associated with the experience of higher states of consciousness Sahasrara (literally thousand-spoked, pronounced sah-hahs-rah-rah) Located at the crown of the head, this special chakra is associated with higher states of consciousness, notably the ecstatic state. The essence of spiritual understanding.

27 Energy Channels To have a healthy robust body, one needs to learn how to keep the Qi circulation smooth and to be able to accumulate sufficient amount of Qi. To do so, it is necessary to understand the system of circulation and storage of Qi in your organism. The human body has twelve so called primary channels (meridians) along which Qi is spread across the entire organism. There also exist eight miraculous" vessels serving as a kind of reservoir storing and regulating Qi. One end of each channel is attached to one of twelve internal organs while the other end is connected to one of the fingers or toes. These twelve channels supply Qi energy to twelve internal organs. These channels also take the excessive energy away from internal organs allowing Qi to flow throughout the body. When due to blockage or disease the circulation of Qi along the channels is interrupted, one or several organs cannot get enough Qi which leads to their functional disturbance. To be healthy, you need to learn how to keep the circulation of Qi in the twelve channels smooth and constantly replenish the miraculous vessels" with energy. If you understand the theory of Qi circulation in the human body you will be able to understand how Qi relates to martial arts as well. Remember, your body is not simply a machine it is an organism able to improve itself. The stronger Qi is, the stronger the human body gets. Qigong and acupuncture use the same pathways inside the body called "meridians". There are 12 main meridians, each corresponds with a different organ or function of the body. The pericardium (membrane surrounding the heart), lung, kidney, san jiao (triple burner-body temperature regulator), stomach, spleen, heart, small intestine, large intestine, liver, urinary bladder, and gallbladder. There are also 8 extraordinary channels which in Chinese medical terms are reservoirs supplying qi and blood to the twelve regular channels. By using the mind, focused breathing and in some cases body movements the internal energy can be moved around the body at will. This movement of Qi enhances the body s ability to not only heal itself and regulate the hormone/endocrine system, but can also strengthen every aspect of the human body. When starting to train in Qigong, although not difficult in the sense of what you have to do, it is necessary to have patience and be committed to your training as results don't always come quickly, but with perseverance everybody would benefit from this more than 5000 year old discipline.

28 The 'Qigong For Health Practical Assessment Explained You are required to teach one other person or a small group the following exercises: 1. Aligning to the Universe Spending between 3-4 minutes on this exercise covering: Taoist breathing Connecting front and back channels Any other instruction / safety and coaching points The first 3 affirmations refer to manual 2. Universal Breathing Spending between 3-4 minutes on this exercise covering: Taoist breathing Connecting front and back channels Any other instruction / safety and coaching points The first 5 affirmations refer to manual FINISH! The assessment should last 10 minutes for the above exercises to be completed. This includes the adaptations, safety/coaching points. Any assessments that run over that time whether live or video will be assessed on the first 10 minutes. No results can be given over the phone regardless of circumstances.

29 'Qigong For Health COURSE ASSESSMENT FORM Name: Assessment Exercises Demonstrated: 1. Presented the overall exercises shown effectively. Assessment Date: Result P/R RESULT: a) Demonstrated good technique. 2. Adapted exercises when necessary. 3. Progressed exercises gradually. 4. Understood and applied safety applications to 'Qigong For Health' COPY 5. Communication & Presentation a) Tonality & Voice Projection b) Eye Contact. c) Confidence in subject d) Class/client control. e) Vocally clear and audible. f) Ensured that everyone understood what was required. g) Observed the client/class. 6. Gave relevant coaching and safety points and reinforced when necessary. 7. Motivated and encouraged the class. 8. Assessor s overall opinion of you to teach the programme. Assessor s Comments WHAT HAPPENS IF I DO NOT PASS? Three or more referrals (R) in any assessment indicates that you have not reached the standard we require to teach 'Qigong For Health' right now, we will therefore require you to re-do the assessment. Should there be any reason that you have not met the standard required to teach Qigong For Health you will be advised in writing on the areas you need to work on. You ll then be required to repeat the practical process, without charge. Assessor s Signature:

30 ASSESSMENT SECTION Special Note: Live course attendance includes your practical assessment. You only need to complete and submit the written assessment if you attended a live course. For the home study course please complete both the practical and written. Here s a brief overview: 1. Complete a video assessment of the assessment routine. All video guidelines are included below so you ll know exactly what is required. 2. Complete a written assessment. You are required to write a 1- workshop plan of how you would personally structure the day. Again everything is explained so you ll know exactly what to do and how to return it to us. 3. We can only assess your submissions once everything is provided to us. In other words we must have your filmed and written assessments before we can commence assessment procedures. 4. All assessments are based on a first come first served basis and all results are usually notified within 7-10 days (sometimes longer depending on volume). Video Assessment Guidelines: Using the practical assessment above, get someone to film (Camcord/mobile device) you teaching to at least one other person. Unless you are using a tripod you will need 2 other people to assist you in filming the practical assessment component. Please format and send on one of the following: DVD, USB stick, or upload to YouTube. Please ensure you have kept a copy in case your submission gets lost in the post or has a format problem. Ensure that there is good sound quality; we must be able to hear you. Send your disc clearly labeled to Fox Fitness, to the address provided. We assess you as though you were standing right in front of us but with the advantage that you do not have the same pre-exam nerves and are a lot more relaxed plus if you make a mistake you can film it again.

31 Quick Tip: Watch your practical through before submitting to ensure it includes all the assessment routine and covers the essential coaching and adaptations. Assessment results:* You will be notified by post of your results to both the practical and written components of the assessment, usually within 14 days. We are unable to give any results over the phone under any circumstances. No responsibility is accepted for lost, illegible, mutilated, misdirected, postage due or late submissions of assessments, failure to receive or delays in receipt of videos/ assessments. All submissions become the sole property of Fox Fitness and will not be returned. From the delivery of the assessment video, Fox Fitness operates a queuing system to assess videos so you should allow at least 14 days (occasionally longer?) before your results and certification will be sent. Should there be any reason that you have not met the standard required to teach Fitness Yoga you will be advised on the areas you need to work on. You will then be required to repeat the practical process, without charge. Address: Fox Fitness 50 Grafton Road Chichester West Sussex PO20 0JE Assessment Criteria We assess on many different areas and not just on whether you can perform a good asana. To give you an idea here are the main areas we assess you on. Demonstrated good technique Adapted exercises when necessary Progressed asanas gradually Understood and applied safety aspects when teaching Communication and Presentation Assessor s overall opinion **Certification cannot be issued until both practical and written assessments have been completed, submitted and examined.** The assessment process is straight forward but if you do have any questions please them to support@foxfitness.co.uk

32 Unfortunately questions cannot be answered over the phone regarding any assessment queries. Written Assessment: Session Structure: Write out a 1-day workshop plan. This must be in your own words of how you would personally plan, including coaching and safety points. This is to assess how you would progress your workshop and full instruction per exercise is not necessary, an overview is sufficient. Include the main coaching and safety points based on a 1-day workshop Depending on your planning format (table, bullet points, etc) an average size is 2-3 pages of A4. You can submit your written assessment in one of the following ways: 1. to support@foxfitness.co.uk from your normal working e- mail account. Please ensure attachment is a word.doc. If your name is not clear from your address, please include your full name on your Post it with your video assessment (address above). Hard copy written assessments must be typed and your name must be clearly visible on each new page. Please make sure you have paid the correct postage as Fox Fitness will not be responsible for incorrectly priced items. This information will ensure your written assessment reaches us in the correct format and in good time to avoid any unnecessary delays in getting your results to you. **Certification cannot be issued until both practical and written assessments have been completed, submitted and examined.** Unfortunately questions cannot be answered over the phone regarding any assessment queries. An Amateur Trains to Get it Right, A Professional Trains Never to Get it Wrong.

33 Fox Fitness Program Evaluation Form (PLEASE USE BLOCK CAPITALS) Name:. Date:. Please sum up in one succinct, clear paragraph what you thought of the program: Please return with assessment material May we take this opportunity to thank you for purchasing this program.