What does the phrase ‘down to earth’ mean to you?

Earth Writing Exercise

Take a moment.

Find pen and paper.

Transcribe the phrase Down to Earth. 

Place both feet on the ground.

Take three deep breaths, expanding your ribs.

Write free associations of what ‘down to earth’ means to you for 90 seconds.

Wake the spleen, an earth organ with the exercise below. 

Repeat the automatic writing exercise.

Wake the Spleen

With both feet on the ground, raise your left arm.

Wake the spleen organ by tapping on your left side, one hand width below the arm pit.

Vocalize the sound of the spleen: whooooo (like the wise owl calling)- gutteral and brethless

Repeat eight times.

Shanren kan wo xinshi?  Wo xin shi!

Do I posses the earth attributes of integrity and deep trust?  Yes I do!

The phrase down to earth can refer to an approachable person.  Someone that is practical, plain spoken, honest, realistic, trustworthy, unassuming, unpretentious.

What did your list reveal? Which of those qualities do you posses? Which qualities would you like to strengthen?

If there is a quality you would like to embody or strengthen in yourself?

Try replacing the sound of the spleen with the quality that you wish to strengthen.  For example, tap ‘trust’ into your spleen.

The digestive organs are injured by stagnation.  Desk or remote virtual jobs, long hours of studying, research and writing keep us seated.  Relaxing and decompressing may also become habituated to screen time, gaming or media binging. Fatigue sets in from lack of activity; a sedentary life is injurious. Frankly, it is killing us slowly. The combination of oversitting and overthinking is a harmful combination for the earth organs,  particularly the spleen.  The lack of healthy circulation settles dampness deep into our systems. If you are prone to oversitting, please build in healthy habits. 

Set a timer at the desk for 30 minutes to take a 5 minute movement break out of the chair.

Shake away any accumulated worries, negative postures.

Take a few stretches or yoga poses.

Walk to the water station and hydrate.

Walk a few flights of stairs.

Take a walk around the block.

Learn and practice Heaven & Earth Rotation Daily

Heaven & Earth Rotation: Qi Gong Earth Exercise

1. Open the gates of heaven (top of head ~ meeting of ten thousand things) and earth (bottom of feet ~ bubbling spring) again. 
2. Pivot from the lower back with smooth and continuous action. The left palm, facing earth, pushes downward while the right palm, faces heaven, pulls upward. 
3. At the end of the pivot, alternate hand positions. 
4. Repeat 40 times while imagining healing, golden light internally healing and balancing your spleen, stomach and pancreas.

Purchase your element wisdom card deck to support your daily health & wellness journey

Cultivate wellness this Earth season by practicing exercises for healing the spleen with Qigong support. 

Mink Creek at Alberta Orchard Wellness

Winter, according to the wisdom of the elements, is about dreaming, resting, relaxing, restoring, recharging and germinating seeds which will break through the thawing frozen ground of winter come spring when energy naturally moves upward and outward.  Plans made and action taken in harmony with the greater cycles of the cosmos, are much more likely to come to fruition. Over the last few years, I have been observing, studying and syncing myself with the elemental cycles as practiced by the ancients. I often call it ‘re-wilding’ myself. I started with Seasonal Wellness classes in 2015. In 2019 I printed 5 seasonal Element Wisdom Decks – 73 cards for each season totaling 365 days of clinical pearls, lifestyle tips, jedi mind tricks and some deeper dives into traditional medicine, physchology and spirit.

Nourish the water element during the winter season:

•  Go to sleep early and rise with or just before the sun rises. I use an alarm clock only when I have an important appointment.  Natural light awakens me if my internal clock has not.  I am learning to trust this more and more each season.

• Unplug: allow yourself to disconnect from all technology when the sun sets.  Yes, you read that right: read a book, light a fire, make a cup of tea, color, paint, play board games, take a long bath, make music, make love.  Do nothing. Need convincing? Check the research:
  •  
  • Technology, sleep & children
  • Sleep complaints & technology

• Watch every sunrise and sunset possible. Everything has a beginning, middle and end.  Watching the sun rising and setting reminds us as does observing our breath:  the beginning of the inhale, the middle of the inhale, the end of the inhale, a gap or turning, the beginning of the exhale, the middle of the exhale, the end of the exhale, a gap or turning and so it goes.  The most blissful moments as well as the most awkward or difficult days have a beginning, middle and end.  Our breath is like the incoming and outgoing tide of our life’s ocean. Following these cycles develops equanimity; equanimity undoes suffering.

• Be with water as often as possible:  the ocean, rivers, creeks, waterfalls, springs water sound machines, aquariums, you tube water videos. Last winter, I planted 90 ferns in the creek that runs under the screened porch of my off grid tiny house (check back for that blog post).

• Observe how water moves and flows around obstacles. How can we be more like water in our movement in our inner and outer worlds?

• Replace one of your bathroom lights with a red light, so as not to wake your adrenals into a cortisol rise if you need to get up during the night.

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Wolf Bay Sunset, Alabama Gulf Coast

Today we invite you to embrace your Earth Element via self-care.  Take this quiz and download a tip sheet full of balancing superfoods, lifestyle suggestions and even an affirmation to start or refine the dynamic journey to the healthiest version of you as you discover your Elemental Constitution and begin your journey of re-wilding yourself back to source.

Click here for Elemental Wisdom Quiz

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We are dynamic beings.  We change.  We change under influences such as the seasons, life situation, and our current physical, mental, emotional and spiritual states and even the aging process.  Typically we have main constitution element and a secondary constitutional  (which may be the same or different as the main element). As we become more and more self aware and heal our imbalances, we will manifest and move more freely from one elemental state to the next during the natural generative cycle represented by the seasons.  Come back and take our quiz again in another iteration of yourself!

The 12/12 full moon illuminated our final earth transition phase for the year.  In Traditional Chinese Medicine the transitional time between the changing of the seasons, is referred to as the ‘Doyo’. Each season corresponds to a specific element and the seasonal transition periods relate to Earth element(click to read Return to the Earth post). As we approach the Winter Solstice (December 21), we are currently in the transitional period between Autumn to Winter from the end of Metal to the start of Water.

Earth element is the transitional time between the seasons.

The Earth element is associated with times of change throughout the year, which happen between each of the seasons around the two solstices and the two equinoxes.  Solstices and equinoxes are astronomical event of the Sun reaching its highest position in the sky as viewed from the North or South Pole, one day to mark the onset of the winter season and one day to mark the onset of the summer season of 72 days each . On these days the tilt of the axis of the Earth (with respect to the Sun) is the maximum at 23° 26′. A transition phases begin about 7 days before each solstice and equinox and continue for about 7 days after, which constitute an approximate three-week period of adjustment between the seasons. Totaling 72 days, the Doyo, or Earth, is its own “mini-season”. It is a time of transformation and balancing, as well as a time of fluctuating temperature and weather before completely transitioning to the next season. It is common for people to get sick or have health complications during these transitional periods. It presents an opportunity for us to fortify our own internal Earth, to claim or reclaim our central and rightful position between heaven and Earth, and to allow the proper flow of energy (qi) and healing light through us.

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Breathe Deep. 

Are you mindful of your breathing?

Healthy lungs are vital to our overall health.  

The autumn season represents the Lung (肺)  phase of our body’s seasonal cycle as it is the season associated with the Lung and its partner, the Large Intestine (Colon). If you are prone to catching colds or struggle with allergies in the Fall, it’s important to take care of these organs!

Every organ in our bodies has functions and responsibilities. Some are physical while others are psychological and spiritual.  The metal element, which peaks during the autumn season, governs the LUNGS as well as the large intestine or colon. According to Traditional Chinese Medicine, the lungs are not just a respiratory system but play the leading role in breathing in and out, the vital force of living a healthy life. The lungs in balance present as strong physical energy and when the lungs are healthy, immunity is strong, recovery from illness is quick, skin is hydrated, and the complexion is glowing. If lung health is poor, it will present as low energy and a weak immune system. Also, sadness and grief are expressions of lung energy.

The lung is a yin organ. Located in the thorax, it connects with the throat and opens into the nose. It occupies the uppermost position among the zang-fu organs, and is known as the “canopy” of the zang-fu organs. Its meridian connects with the large intestine. The lung and its paired organ are associated with the element of metal and the emotion of grief.

The lung’s major functions include maintaining a healthy immune system that fight against pathogens, as well as circulating Qi and fluids throughout the body. The lung’s role entails the creation of a boundary between the inner and outer world. The lungs take Qi from the outer world and breathe it into the body. The lungs govern Qi, which is the energy required by all bodily processes. Typically, outside pathogens most often enter our bodies through the respiratory and digestive systems, and the lung and colon maintain the function of these systems such that they are not affected by outside pathogens. The greatest exception is the eye! According to Chinese medicine, the body’s defensive ability is directly dependent on the strength of the lung and colon.

Breath is essential, yet the techniques of natural or therapeutic breathing are very often unknown to use. I have included a few basic breathing sequences below

Diaphragmatic Breathing:  

This should be our everyday breath; however, most of us are in the habit of chest breathing, restricting the natural movement of the diaphragm. Many of us have never relaxed our diaphragm for a full breath. Read that again!  Many of us have never relaxed our diaphragm for a full breath.

• Lie on the floor face up with knees slightly bent.
• Place a small pillow under the head if that is more comfortable for you.
• Place your hands lightly on your stomach.
• Concentrate on breathing using the diaphragm, not the chest, and feeling the stomach rise as the lungs fill from the bottom as you breath in slowly.
• Let the stomach fall naturally when breathing out by relaxing the diaphragm.
• Progress by placing a small weight on the stomach, such as a small book.  Repeat.
• Next stand up and place your hands on your stomach again, feeling how you breathe. Surprisingly, you may find this step requires some concentration initially.
• Finally, practice breathing correctly while sitting in a chair or riding a bike.

Pranayama: Alternate Nostril Breathing (Nadi Shodana):

Fold your index and middle finger into your palm of your right hand. Place the thumb by your right nostril and your ring and little fingers by your left, Vishnu Mudra.

• Use right thumb to close off right nostril
• Inhale slowly through left nostril and count to 5
• Pause for a second
• Now close the left nostril with ring finger and release thumb off the right nostril
• Exhale through your right nostril for 5 seconds
• Now, inhale through right nostril to 5 seconds
• Pause
• Use thumb to close of right nostril
• Breathe out through the left nostril and count to 5
• This is one round. Start slowly with 1 or 2 rounds and gradually increase your count. Never force. Sit quietly for a few moments after you have finished.

One modification to try is  inhaling for 4 seconds, holding for 4 seconds and exhaling for 4.

deep breath essential oil inhaler

Edgar Cayce recommends both diaphragmatic and alternate nostril breathing as well as aromatic oil blends for respiratory health. For many, many years we have been using a diffused essential oil blend called Deep Breath, inspired by Edgar Cayce.  It is a blend of peppermint, eucalyptus and menthol. Novel and non irritating, it creates an imprint of our intention to relax and take a few deep breaths and heal when used at home.  We have also found that our patients respond well to nasal inhalers scented with Deep Breath.

Quick and Easy Reset:

This breath resets our nervous system into rest and digest (parasympathetic dominance).

• Inhale 4
• Hold 7
• Exhale 8

I have another tool that I have just rediscovered this weekend.  For those that love technology and apps and video games and mandalas, check out Heart Math’s Inner Balance gizmo.  I bought it a couple of years ago and  brought it out today after a total meltdown related to a lot of corrective actions by the universe, which challenged my job as the juggler in my personal three ringed circus.  I’ve updated my app and packed it for my travels this week.  It guides us to inhale and exhale into our heart  shifting us from stress and emotional overload to a state of balance and heart rate coherence (gratitude).  It actually monitors our heart rhythm and gives us instant and visual feedback of  our dynamic state.

https://www.heartmath.org/store/products/inner-balance/

LUNG FUNCTION

The lungs contain a series of blood vessels that oxygenate the blood which works to remove carbon dioxide from our body. This oxygen rich blood passes to the heart and then pumped through our entire body to nourish our muscles, organs, and tissues.

Emotionally and physically, the lung (along with its organ partner, the large intestine), is responsible for helping you “let go” of whatever you don’t need; from life experiences to emotions to metabolic by-products. As our lungs take in the “pure”, its companion organ, the large intestine, eliminates that which is impure. The large intestine eliminates what is unnecessary or toxic from our bodies. Our bodies are subject to daily “garbage” directed at our minds and our spirit. We need to eliminate mental and spiritual trash to keep our minds free of toxins and constipated. The large intestine functioning on the mental and spirit level enables us to “let go” of all this waste. The lungs and large intestine work together, one taking in the pure while the other eliminates waste.

Watch this blog space for a future post about “letting go” of addictions and substance abuse disorder. This autumn season is THE time of year to let go of harmful substances and kick bad habits!

LUNG ATTRIBUTES

Lung emotions: grief, sadness, detached.

Lung Function: Respiration. Creates energy from the air and helps to distribute it throughout the body. Important in the immune system and its ability to resist viruses and bacteria. Regulates sweat glands and body hair, and hydrates the skin.

Symptoms of Lung Imbalance: Shortness of breath and shallow breathing, sweating, fatigue, cough, frequent cold and flu, allergies, asthma, and other lung conditions. Dry skin. Depression and crying.

Lung Conditions: Lung Qi Deficiency, Lung Yin Deficiency, and Cold Damp Obstructing the Lungs.

GRIEF~THE EMOTION OF THE LUNGS

Clarity of thought, open communication, positive self-image, and the ability to “let-go” and to be happy are all the result of lungs in balance. Should the lungs become out of balance, grief, isolation, and profound sadness may take over. The lungs are also associated with emotional attachment such as having a difficult time letter go of people, objects, or spending too much time reliving the past. This indicates weak Qi or lung energy. The key to a happy and well-balanced life is to confront and fully express one’s feelings of grief or loss. People commonly avoid overwhelming or unpleasant feelings, however, a healthy approach is to acknowledge our feelings, deal with them, and move on.

Because the lungs govern our feelings of grief, the best way to release grief is through deep breathing exercises. Practice deep breathing by meditation, yoga, tai chi, or qi gong. Breathe in through your nose all the way to your stomach being mindful of your breath. Exhale through your mouth from the bottom of your lungs until they are empty. Repeat inhaling and exhaling three times. This breathing exercise should be done three times a day. I have included a lovely video of a practitioner demonstrating Qigong for the metal season and the lungs. 

LUNG MERIDIAN

The meridian system, a fundamental concept of Chinese medicine, directs the flow of energy along specific pathways throughout the body much like the circulatory system transports blood. When this energy, also known as the life force, or qi (chi), becomes blocked or out of balance, health issues and disease occur. The concept of yin and yang helps us to understand the meridian system, which is subdivided into yin and yang groups. Twelve primary meridians are laterally and symmetrically distributed along the entire body.  Six meridians, three yin and three yang, traverse each side of our bodies and these meridians connect all major organ systems. The six yin meridians run along the inner side of the body’s limbs, on the chest and abdomen; while the yang meridians run along the outer side of the limbs and along the head, face, and torso.  Each meridian plays a specific and critical role in the health of the entire body.

The Lung meridian begins on the front of each shoulder, and continues down the arm until it reaches the tip of the thumbs. However, the lung meridian also has various energy pathways that branch off of it, and muscle tissue that is strongly affected by the energy of the meridian. The first extraneous pathway is the Lung luo-connecting channel. This energy pathway is very short. It separates from the lung meridian at the point LU7, located on the wrist. From there, it goes down the arm onto the hand and spreads out across the part of the palm that is near the thumb. From here, it influences the energy of the large intestine meridian points that lie on the hand.

Lung Meridian Points

• LU 1: zhong fu / Central Treasury
  • Function: Regulates Lung Qi and stops cough, stimulates the Lung Qi to descend, eliminates fullness in the chest and stops pain.
  • Indications: Useful for all Lung issues, especially cough, wheezing, asthma and fullness in the chest as well as local problems such as pain in the chest, shoulder and back.

• LU 3: tian fu / Celestial Storehouse
  • Function: Clears Lung heat and regulates Lung Qi.
  • Indications: Asthma, epistaxis, pain in the medial aspect of the upper arm.

• LU 4: xia bai / Guardian White
  • Function: Regulates Qi and blood, relieves pain.
  • Indications: Cough, fullness in the chest, pain in the medial aspect of the upper arm.

• LU 9: tai yuan / Great Abyss
  • Function: Resolves phlegm, regulates Lung Qi, stops cough, tones Lung Qi, Lung yin and Qi energy, promotes circulation of blood, influences pulse, clears Lung and Liver heat.
  • Indications: Cough, asthma, hemoptysis, sore throat, palpitation, pain in chest, wrist and arm.

• LU 10: yu ji / Fish Border
  • Function: Clears Lung heat, benefits the throat.
  • Indications: Cough, hemoptysis, sore throat, loss of voice, fever, feverish sensation on the palm.

FOODS FOR THE LUNGS

The foods below strength the lungs and give them the energy they need. The flavor of the lungs is pungent.

Garlic, sweet potato, ginger, onion, cabbage, pears, walnuts, black pepper, radish, chili, cinnamon, cardamom, leek, miso, navy beans, soy beans, almonds, asparagus, broccoli, celery, mustard greens, apricot, banana, and eggs.

Ginseng Root is especially nourishing to the lungs, skin, and stomach. Ginseng is said to moisten and cool the lungs, making it especially useful for those with a dry cough.

Astragalus is one of the most commonly used Chinese herbs for strengthening the immune system. In Chinese medicine, astragalus is thought to build up immunity to protect us from external pathogens.

Detail of Cordyceps militaris

Cordyceps Mushroom is a medicinal mushroom that is used to inhibit cancer cells, strengthen weak lungs,  particularly in those who exert high breathing energy, such as athletes, a protective effect from inflammation of asthma, and a whole lot more for the lungs and other organ systems like the kidneys as well!

Quit Smoking!

In the theme of “letting go”, of course the single best thing you can do for your lungs during this autumn (metal) season is to quit smoking~! I’ve included information and links below for a program offered by the American Lung Association.

Freedom from Smoking®

Freedom from Smoking® is a program offered by the American
Lung Association. Use this link: http://www.lung.org/stopsmoking/i-wantto-quit/how-to-quit-smoking.htmlv and scroll down the page to the section title Get Help.

• The American Lung Association also has a help line, 1- 800 LUNGUSA.

• Smokefree.gov is a website of the United States Department of
Health and Human Services. It includes information on healthy
habits, how smoking affects one’s health, and tips on preparing
to quit. It also includes resources specifically for women, teens,
and Spanish-speaking patients.

• 1-800-QUIT Now (1-800-784-0669) is a toll free number that
connects smokers to the Quit For Life® program, sponsored by
the American Cancer Society.

Lung cancer is the most common cause of death from cancer in
American adults.

The National Cancer Institute estimated that in
2016 there would be 224,390 new cases of lung cancer and that lung cancer
will account for more than one-fourth of all cancer deaths.

Cigarette smoking is the primary cause of lung cancer. Most lung cancers are
discovered when they are in the late stage.