Summer is a period of luxurious growth, expansion, lightness, outward activity and creativity. The I Ching (Book of changes) teaches us that “the Heavenly energy descends and the Earthly energy rises. When these energies merge there is intercourse between Heaven and Earth. As a result plants mature and animals, flowers and fruit appear abundantly. For us women, it represents ovulation, fertility and the full moon”.

No wonder this is a fertile time since our senses awaken every morning to the intoxicating scent of seasonal flowers and fruits. The bounty of the outside world enters and enlivens us.

Attuning our energy with the energy of the season
Summer reflects abundant variety of foods and our diets should reflect this. Farmer markets are great places to find the vegetables and fruits that Mother Earth is birthing for the season. On the hottest days, we need to practice mindfulness in terms of types and quantity of foods that we choose to consume.
Paul Pitchford in his wonderful book “Healing with whole Foods” suggests that we “create a cool atmosphere (picnics, patio meals) and serve more cooling fresh foods such as salads, sprouts (especially mung, soy and alfalfa), fruit, cucumber, tofu and flower and leaf herbal teas such as mint, chrysanthemum and chamomile”. Common fruits which cool summer heat are apples, watermelon, lemons and limes. Mung bean soup or tea is another specific remedy.

You may also want to add some spices to your food. I know this sounds weird, especially during summertime! Yet, think about the ways in which we can mirror nature. At first, the effect of hot-flavored spices is to increase warmth, but ultimately they bring heat out to the surface of your body to be dispersed. With heat on the surface, one’s body mirrors the summer climate and therefore will be less affected by it. However and like with everything else in life, we always need to exercise balance; if too many dispersing foods are taken, then weakness and loss of Yang will result, and the ability to stay warm and vital in the cooler season is lost. Some of the spices recommended for the season are: fresh (not dried) ginger, cayenne red pepper, horseradish and black pepper.

Foods that are best to avoid during this season are those that cause sluggishness and make us feel heavy. Such foods include meats, excess of nuts, seeds and grains.
Remember to drink plenty of water. You may also want to add some electrolytes to your water bottle so that we make sure that you keep your body well hydrated and your energy levels stable.

What about the emotions?
According to Chinese Medicine, this season corresponds to Fire which is the element of the Heart. Overexcitement may kick up the Heart fire a little too much which will show as palpitations, some level of anxiety and poor sleep. The Inner Classic teaches us that during summertime “One should refrain from anger and stay physically active, to prevent the pores from closing and the Qi from stagnating. Emotionally it is important to be happy and easygoing and not hold grudges, so that the energy can flow freely and communicate between external and internal. In this way illness may be averted in the fall.”

You may want to use this time of the year to connect with and listen to your Heart. According to the tradition of Chinese Medicine, the Spirit of awareness resides in the Heart. I find mindfulness and compassion to be very helpful tools to focus my awareness towards those things that nourish my Heart versus those that deplete my energy. Kindness, gentleness and the exquisite power of the shinny Sun will assist us in transforming that which causes our hearts to overreact into fertile soil for the fruit of our own destiny to ripen to its fullest potential!

For a joyful and balanced Heart!

With you
Yamin Chehin, L.Ac, D.OM.

References
Paul Pitchford: Healing with Whole Foods.Asian Traditions and Modern nutrition. Third edition
Dr Maoshing Ni: The Yellow Emperor’s classic of Chinese Medicine. A new translation of the Neijing Suwen.

We call this particular time the Equinox, a word derived from the Latin aequus (equal) and nox (night), because around the equinox, the night and day are approximately equally long.

It’s during springtime when we can observe growth and development in Nature. We don’t need to go far to see new shoots from trees and plants coming out of their hibernating state, the seed. It’s the wood energy moving through the Earth as it grows upward. It is a gentle energy, abundant with life.

How are we attuning with the Season?

In Chinese Medicine, Spring time corresponds to the Liver which element is Wood and its corresponding color is green.

This is a very propitious time to exercise equanimity and observe the sprouts of kindness growing from deep inside our being.

It is also a time in which anger may come out a little bit easier than at other times; that is why the ancient advise us to arise early and go walking (or in modern times, we may go jogging, cycling, rowing…) in order to absorb the fresh, invigorating energy of the season so as to be able to course the rising Yang energy that may sometimes express itself as anger.

Expressing ourselves both physically and emotionally is also a healthy way to course the Yang energy of a new sprout.

Spring Foods

As we said, this is the time to attend to the Liver and Gall Bladder. Good time to cleanse the body of the fats and heavier foods of the Winter.
Some of us will undergo some form of “flu” that will invite us to make a pause and allow the junk to come out in the form of phlegm, loose stools and a bit of more sweating.

This is a good time to go on a Cleanse (either a lengthy 21 days one or a more moderate one-day cleanse).

The diet should be the lightest of the year and contain foods that emphasize the ascending and expansive qualities of the spring like:

~ Young plants
~ Fresh Greens
~ Sprouts
~ And immature wheat or other cereal grasses.

Of course, always listen to your own needs, especially in cases where you may have certain food allergies!

Salty foods such as soy sauce, miso and sodium rich meats all have a strong component of sinking energy and it’s best to limit during this season. Instead, you can use pungent cooking herbs such as:

~ Basil
~ Fennel
~ Marjoram,
~ Rosemary
~ Bay leaf

Certain intensely pungent flavors are employed in the spring by Western folk healers as medicine: a week long daily dose of raw onions and garlic acts as a potion to rid the body of parasites (no romantic dates that week!).

Food preparation

Food preparation becomes simpler in the spring. Cook your food for a shorter time but at a higher temperature, in this way the food is not as thoroughly cooked, especially the inner part. If oil is used, a quick high-temperature sauté is appropriate. When cooking with water, light steaming or minimal simmering is ideal.

Treat yourself with a soothing and delicious tea!

Since coffee is not the most appropriate beverage for this time of the year, I suggest that you treat yourself with this “Liver calming” tea. It’s very simple to make; just gather the following ingredients and make an infusion.

* Mint leaves (fresh when possible)
* Goji berries (look for the ones that are red and not orange since the latter are treated with sulfur), and
* Rose buds

If you want, you may also add a few drops of fresh lemon to your tea. I truly enjoy this combination of herbs especially during Spring time!

In summary

According to Chinese Medicine, this is the most appropriate time of the year to reorganize our internal space by cleansing and detoxifying our bodies and mind. This invitation will create a “pause” in our habit-energy which will allow us to shed new light into old assumptions about ourselves and others. We also have the opportunity to re-visit the foods that we choose to eat and the way that those choices may impact our overall mental and physical health.

This is certainly a time for birth and renewal; may you enjoy every bit of it!

Want to read more about a more comprehensive Detox program? Just follow this link

To your Health!

Yamin Chehin L.Ac, Dipl O.M

Around this time Dec 20, 21 our natural world experiences a cyclic energetic shift: the Winter Solstice: darkness giving way to light. Hua-Ching Ni in his book “Love of Mother Universe” speaks of the Winter Solstice as the “Festival of Wisdom”…an equivalent to a time of conception and initiation in Nature’s womb”. During these days you may observe that Nature feels silent as if awaiting the shift….

Would you like to take a deep breath now?….How are you feeling today?

If we pay attention to life during Winter, we will observe that “all things in Nature wither, return home, hide and enter a resting period. This is a time when Yin dominates Yang. Therefore Chinese Medicine suggests that we be mindful on how we use our Yang energy” . To harmonize with the energy of Winter we may want to emphasize the Yin aspects of our body and mind: we allow ourselves to be more receptive, introspective and storage oriented.
Warm, hearty soups, whole grains and roasted nuts sound good on cold days. Dried foods, small dark beans, seaweeds and steamed winter greens fortify the Kidneys (the organ that corresponds to winter time according to Chinese Medicine). You may want to cook foods longer, at lower temperatures and with less water. Thich Nhat Hanh’s wise teachings recommend us to eat mindfully. Here is one out of many of the beautiful verses that we can “digest” as we eat: “In this food I see clearly the presence of the entire Universe supporting my existence” .

During this shift in Nature’s metabolism, fresh energies are issued forth which we can use to help us prepare for the upcoming cycle and for physical and spiritual renewal. The Renewal Ceremony is a supportive practice to do at this time in front of your shrine or facing the early morning sun out in nature. It can help refresh and refocus your direction.
You can also use the ceremonial Yule Log as a metaphor for the new light coming forth into the next cycle. It’s always a very simple yet deep way to re connect with the light inside!

To your Wisdom!

~Yamin

Summer is here! Our garden is bursting out with chamomile flowers, baby pomegranates are proudly standing in the bushy green tree, baby guavas are blooming out of their flowers…
The “Morning Glory” found a crack through my herbal pharmacy window and is slithering along bottled herbal tinctures and essential oils…
Our wolfie-dogs choose to stay outside and sleep right on the dirt under the moonless sky… My patients celebrate this time of the year by wearing lighter clothes and brighter colors.

The scent of summer ascends from Mother Earth in its full potential EVEN when it is rather chilly in coastal LA…

No wonder the Yellow Emperor’s Classic of Medicine (1st century BCE) teaches us that “[In the three months of summer] Heavenly energy descends and the Earthly energy rises. When these two energies merge there is intercourse between Heaven and Earth. As a result plants mature and animals, flowers and fruit appear abundantly”(1).
No doubt, Summer is a period of luxurious growth!

When we practice Taoist and Chinese Medicine and Lifestyle, we pay attention to the seasonal cycles. We do this just because we are another expression of this marriage between Heaven and Earth and as such, we have the potential to mirror and manifest the cyclical changes that Mother Earth will consistently go through.

Movement Tips

Tip #1: To be in harmony with the atmosphere of summer you may want to awaken early in the morning and reach for the also awakening sun for nourishment.

~ Face the rising sun: if for some reason you cannot see the sun just face East and connect with its rising energy.

~Take a mindful breath: feel your chest and abdomen expanding as you breathe in and slightly contracting as you breathe out. You don’t need to force the air in or out, just breath normally and above all joyfully.

~Feel your feet: if you have a chance, stand barefoot on the grass (provided it is not too chilly or too wet). You can also do this simple exercise before starting the car engine or as you are waiting for the bus.

Bring your awareness to the ball of of your feet and feel “roots” growing out of that area. In Chinese medicine we call that area “Bubbling Spring”. Feel the Earth supporting you whether you are standing on the actual soil inside the car, your apartment or in the street.

Take a few moments to appreciate the miracle of your breath and the solid, nurturing motherly energy of the Earth.

~Invite the Sun in: now that you are rooted on Earth, invite the Sun to visit your shrine by breathing in through your nose and breathing out through your mouth.
Feel the healing energy of this bright star flooding your lungs with millions of vibrating particles and activating your body as it runs through your veins, your organs, your bones, your flesh…Allow for the Heavenly energy of the Sun to bring inspiration and strength to your Body, Mind and Spirit.

If you would like to recite an invocation as you face the sun, you may want to explore the “Harmonization with the Sun” by Spiritual Teacher Hua-Ching Ni. It is short and very inspiring.

Tip#2: Brush your skin! Yes! create your own inexpensive spa at home. Skin brushing will enhance circulation and stimulate your immunity so you can enjoy the summer at your best potential!
Just get a loofah and enjoy these revitalizing and simple skin-dry-brushing tips.

Tip#4: Enjoy some outdoors life! Early morning and late afternoon Sun can be quite enjoyable! I am planning to walk with the wolves (it’s rather hot for running!) at least once a week. Swimming, cycling, walking are also excellent ways to get our summer CHI healthy and moving!
Remember to take electrolytes with you since dehydration is one of the main causes for ER visits!

Tip#3: What about my diet?
Mother Earth is bursting out in bright colors. I am sure that you are too getting the brightest colors out of your closet! It only makes sense to follow Paul Pitchford’s recommendations to “use plenty of brightly colored summer fruits and vegetables”(2). I truly enjoy his tips on “Summer Food and Preparation”, always handy when we run out of ideas!

My dear friend and colleague Kirsten Cowan L.Ac also has quite smart and simple tips in case a heat wave attempts to leave your body dehydrated and weak.

The Best of Tips: follow your intuition.
Our ancestors will speak through our genes and will let us know what is the most appropriate way to live a joyful and healthy Summer!!!

To your abundant Health!

Yamin Chehin, L.Ac.

References:
(1). “The Yellow Emperor’s Classic of Medicine”, translated by Maoshing Ni, Ph.D.
(2) “Healing with Whole Foods” by Paul Pitchford, page 331.

How is habit related to back pain?

That’s the question my teacher asked over 10 years ago…and I still keep exploring. Would you like to join me in that exploration?

Let’s start by defining habit as Wikipedia does:

“An acquired pattern of behavior that often occurs automatically”

How is habit related to back pain?

The word “automatically” called my attention then and still fascinates me…“You mean something happens by itself, with-OUT my control????”

Well, yes! At an early age we learned to move in a certain way; we created a picture that has a certain pattern that kept repeating over and over throughout the years.

Most of us mammals learn by imitation, and that’s what we did; we learnt how to move from our most immediate care givers and we sure did a good job: we ARE moving and it just seems to happen with no effort on our conscious mind! …UNTIL…pain becomes apparent. It’s then that we are forced to ask questions about how it is that we carry ourselves.

So first of all, if you are experiencing physical or emotional pain, you may start by following this tip:
Thank that body part or that emotion for waking you up, for showing you a piece of that so far unquestioned pattern of behavior.

I invite you to start the healing process by saying:

TIP # 1: Thank you pain for showing me that which I have not been aware of.

Yes, it may sound funny. Just amuse me and try that for a week….you’ve nothing to loose.

Your description of the lower back

Each one of us speaks, moves, thinks, and feels in a different way, each according to the image of him/herself that he/she has built up over the years. In order to change our mode of action (the one that most likely is causing us pain) we must first become aware of the image of ourselves that we carry within us.

TIP # 2: Lie down flat on a soft surface.
Feel your spine sinking into the floor. Bend your knees or rest your feet and legs up on a chair if your lower back is hurting.
Allow for words, images, scents, memories to come to you as you ask the question:
“What’s the image that I have of my lower back?”

Record those feelings, get to know them well and above all, accept them. You will sure have the opportunity to question that perception and if you want to, make small adjustments (that are actually huge ones) to create room for different views to shine through.

Making a Pause….

Australian-English actor F. Matthias Alexander (1869-1955) found a solution to his vocal problems by observing himself in the act of speaking.
In his book The Use of the Self, he describes how he gradually became more conscious of the abnormal positions and movements that were ruining his voice. This awareness allowed him to gradually change the false impression he had of his posture and he began to experience healthier positions that eventually resolved his problem.

Alexander, like most of us who have gone through the process of waking up, realized that it was really easy to fall back into the harmful but habitual movements that were giving rise to his problem. That’s the force of a habit, it just happens in an unconscious way. He also realized that those habits were not simply “physical”; they started with his intention to speak. As soon as he formulated the idea of speaking, he could observe himself tightening the neck, pulling his head back and down and initiating the rest of his pattern of excessive tension.

Alexander experimented with pausing before he spoke and instead of saying to himself:
“Do not stiffen the neck, do not pull back and down…”
he used what he called “directed intent” to create a new pathway for movement.
This “directed intent” materialized through certain “directions” or “orders” (I personally like the word reminder better) that allowed him to exercise thought and awareness as he was about to speaking.
This simple but powerful maneuver allowed him to make a pause and choose the way he will carry himself in that particular situation as opposed to letting the habit carry him.

TIP # 3: Sit on a chair. Look for your seat bones (the two bony structures right below your gluteus) and sit on them. Before standing up I want you to tell yourself:

“Release the neck to let the head go forward and up, to let the torso lengthen and widen to let the legs release from the hip”.

Concentrate your attention on your thighs and initiate your movement from those powerful muscles to stand up. 
Allow your torso to “hinge forward” at the level of the hips.  You will notice that your spine will stretch out instead of collapsing onto itself.  We call that the “monkey position”. 

You will definitely feel pressure on your quads…don’t worry, they are designed to bear quite a bit of weight! 
As you stand up, you will notice that your back will not need to arch back, that in itself will give you a break from pain…just imagine the so many times that we repeat that same movement on a single day!

Use gentleness and not force to explore your back…. That in itself is the first step towards healing!!!

There are other techniques, other than the Alexander Technique and/or therapies that will help you make that necessary pause to create a new pathway for healthy movement. I recommend you explore: Feldenkrais, Chi Kung and Acupuncture.

Thank you for reading through this post! and stay tuned…more on back pain will be posted soon!

References

Back Pain Solutions. Bruce I Kodish, Ph. D, P.T

The use of the Self. F. Matthias Alexander

Awareness through movement. Moshe Feldenkrais

http://en.wikipedia.org/wiki/Habit

ii It is interesting to note that the Chinese Chi Kung classics advice: “Use Intent, not Force”.