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<p class=MsoNormal align=center style='text-align:center;text-autospace:none'><b><font
size=5 color=red face=Tahoma><span style='font-size:18.0pt;font-family:Tahoma;
color:red;font-weight:bold'>***Meditation***</span></font></b><font size=4
color=teal face="Arial Rounded MT Bold"><span style='font-size:14.0pt;
font-family:"Arial Rounded MT Bold";color:teal'><o:p></o:p></span></font></p>
<p class=MsoNormal align=center style='text-align:center;text-autospace:none'><font
size=3 color=teal face="Bookman Old Style"><span style='font-size:12.0pt;
font-family:"Bookman Old Style";color:teal'><o:p> </o:p></span></font></p>
<p class=MsoNormal align=center style='text-align:center;text-autospace:none'><b><font
size=3 color=teal face=Tahoma><span style='font-size:12.0pt;font-family:Tahoma;
color:teal;font-weight:bold'>Regardless of the type of training you are
involved with or if you do nothing at all, you need to meditate daily to bring
balance back in your life and hear the music inside of you. Meditation is the
Yin energy contrasting the Yang of physical exercise. The proper mix of Yin and
Yang energy is necessary for optimal mental, physical and spiritual health.<o:p></o:p></span></font></b></p>
<p class=MsoNormal align=center style='text-align:center;text-autospace:none'><b><font
size=3 color=teal face=Tahoma><span style='font-size:12.0pt;font-family:Tahoma;
color:teal;font-weight:bold'><o:p> </o:p></span></font></b></p>
<p class=MsoNormal align=center style='text-align:center;text-autospace:none'><b><font
size=3 color=teal face=Tahoma><span style='font-size:12.0pt;font-family:Tahoma;
color:teal;font-weight:bold'>Regular meditation will relieve tension and
stress, release anxiety, create a mind-body connection, enhance focus and
awareness, release energy blocks, gain a sense of calmness and well being,
lessen mood swings, balance metabolism and blood pressure, increase Chi (vital
energy) and develop a deeper understanding of yourself and the world around
you.<o:p></o:p></span></font></b></p>
<p class=MsoNormal align=center style='text-align:center;text-autospace:none'><b><font
size=3 color=teal face=Tahoma><span style='font-size:12.0pt;font-family:Tahoma;
color:teal;font-weight:bold'><o:p> </o:p></span></font></b></p>
<p class=MsoNormal align=center style='text-align:center;text-autospace:none'><b><font
size=3 color=teal face=Tahoma><span style='font-size:12.0pt;font-family:Tahoma;
color:teal;font-weight:bold'>What is it that we give our children every day
when they are young - something to help them calm down, reflect on their
activities of the day and connect with their inner self? For you modern day
parents, I'm not talking about Ritalin. The answer is Quiet Time. For a child,
Quiet Time is a natural form of meditation.<o:p></o:p></span></font></b></p>
<p class=MsoNormal align=center style='text-align:center;text-autospace:none'><b><font
size=3 color=teal face=Tahoma><span style='font-size:12.0pt;font-family:Tahoma;
color:teal;font-weight:bold'><o:p> </o:p></span></font></b></p>
<p class=MsoNormal align=center style='text-align:center;text-autospace:none'><b><font
size=3 color=teal face=Tahoma><span style='font-size:12.0pt;font-family:Tahoma;
color:teal;font-weight:bold'>How many of us get Quiet Time every day? The best
Quiet Time for an adult is to practice some form of meditation regularly.
Consistency is important because meditation is like an exercise. The more you
practice, the better you get.<o:p></o:p></span></font></b></p>
<p class=MsoNormal align=center style='text-align:center;text-autospace:none'><b><font
size=3 color=teal face=Tahoma><span style='font-size:12.0pt;font-family:Tahoma;
color:teal;font-weight:bold'><o:p> </o:p></span></font></b></p>
<p class=MsoNormal align=center style='text-align:center;text-autospace:none'><b><font
size=3 color=teal face=Tahoma><span style='font-size:12.0pt;font-family:Tahoma;
color:teal;font-weight:bold'>A good technique to begin with is called the
Golden Light. Sit either cross legged on the floor or on a firm chair. If you
are on the floor, sit on an exercise mat or padded carpet. If on a chair, sit
towards the edge to make sure your back does not touch the back of the chair.
Your legs will be shoulder width apart and flat on the floor. In either
position rest your hands on your legs, keep your back straight, press your
tongue lightly against the roof of your mouth, close your eyes half way and
inhale and exhale through your nose. Breathe in slowly and picture the air as
light. As it enters your body see it bypass the lungs and fill a cavity in the
lower abdomen. Keep the lower abdomen relaxed and as it fills with air, feel it
expand slightly. After you complete the inhale, hold the breath for 2 seconds.
As you exhale slowly, feel the lower abdomen sink in slightly and see the air
as it escapes the body. When the meditation is complete, massage the temples
gently with the finger tips and rub your face a few times.<o:p></o:p></span></font></b></p>
<p class=MsoNormal align=center style='text-align:center;text-autospace:none'><b><font
size=3 color=teal face=Tahoma><span style='font-size:12.0pt;font-family:Tahoma;
color:teal;font-weight:bold'><o:p> </o:p></span></font></b></p>
<p class=MsoNormal align=center style='text-align:center;text-autospace:none'><b><font
size=3 color=teal face=Tahoma><span style='font-size:12.0pt;font-family:Tahoma;
color:teal;font-weight:bold'>Try to relax and focus on your breathing as this
will help clear the mind of other thoughts. Some general guidelines to follow
during meditation are: find a quiet place, do not have a phone in the room,
avoid being excessively tired or hungry, do not meditate during thunderstorms,
wear loose clothing and do not start meditation when you are rushed for time. <o:p></o:p></span></font></b></p>
<p class=MsoNormal align=center style='text-align:center;text-autospace:none'><b><font
size=3 color=teal face=Tahoma><span style='font-size:12.0pt;font-family:Tahoma;
color:teal;font-weight:bold'><o:p> </o:p></span></font></b></p>
<p class=MsoNormal align=center style='text-align:center;text-autospace:none'><b><font
size=3 color=teal face=Tahoma><span style='font-size:12.0pt;font-family:Tahoma;
color:teal;font-weight:bold'>Do not be concerned with the time. Start with a
few minutes and your time will increase naturally. It is quite easy to feel
comfortable meditating for a half hour or more with each sitting. You will
experience positive results very quickly.<o:p></o:p></span></font></b></p>
<p class=MsoNormal align=center style='text-align:center;text-autospace:none'><b><font
size=3 color=teal face=Tahoma><span style='font-size:12.0pt;font-family:Tahoma;
color:teal;font-weight:bold'><o:p> </o:p></span></font></b></p>
<p class=MsoNormal align=center style='text-align:center;text-autospace:none'><b><font
size=3 color=teal face=Tahoma><span style='font-size:12.0pt;font-family:Tahoma;
color:teal;font-weight:bold'>By making this simple technique a part of your
daily regimen, you will realize changes that will stay with you always.
Good luck and remember, relax and be consistent.<o:p></o:p></span></font></b></p>
<p class=MsoNormal align=center style='text-align:center;text-autospace:none'><b><font
size=3 color=teal face=Tahoma><span style='font-size:12.0pt;font-family:Tahoma;
color:teal;font-weight:bold'><o:p> </o:p></span></font></b></p>
<p class=MsoNormal align=center style='text-align:center;text-autospace:none'><b><font
size=3 color=teal face=Tahoma><span style='font-size:12.0pt;font-family:Tahoma;
color:teal;font-weight:bold'>Edward<o:p></o:p></span></font></b></p>
<p class=MsoNormal align=center style='text-align:center;text-autospace:none'><b><font
size=3 color=teal face=Tahoma><span style='font-size:12.0pt;font-family:Tahoma;
color:teal;font-weight:bold'><o:p> </o:p></span></font></b></p>
<p class=MsoNormal><font size=2 face=Arial><span style='font-size:10.0pt;
font-family:Arial'><o:p> </o:p></span></font></p>
<p class=MsoNormal><font size=2 face=Arial><span style='font-size:10.0pt;
font-family:Arial'><o:p> </o:p></span></font></p>
<p class=MsoNormal><em><b><i><font size=5 color=red face=Forte><span
style='font-size:18.0pt;font-family:Forte;color:red;font-weight:bold'>TaiQiGong</span></font></i></b></em><em><b><i><font
size=1 color=red face=Forte><span style='font-size:7.5pt;font-family:Forte;
color:red;font-weight:bold'>TM</span></font></i></b></em><em><b><i><font
size=5 color=red face=Forte><span style='font-size:18.0pt;font-family:Forte;
color:red;font-weight:bold'> </span></font></i></b></em><em><b><i><font size=4
color=red face=Forte><span style='font-size:13.5pt;font-family:Forte;
color:red;font-weight:bold'>Fitness Systems</span></font></i></b></em><o:p></o:p></p>
<p class=MsoNormal><strong><b><font size=3 face="Franklin Gothic Book"><span
style='font-size:12.0pt;font-family:"Franklin Gothic Book"'>Institute For Self
Healing</span></font></b></strong><o:p></o:p></p>
<p class=MsoNormal><font size=2 face="Franklin Gothic Book"><span
style='font-size:10.0pt;font-family:"Franklin Gothic Book"'>Edward Niam,
M-T.C.M.</span></font><o:p></o:p></p>
<p class=MsoNormal><st1:Street w:st="on"><st1:address w:st="on"><font size=2
face="Franklin Gothic Book"><span style='font-size:10.0pt;font-family:"Franklin Gothic Book"'>118
West Streetsboro Street</span></font></st1:address></st1:Street><o:p></o:p></p>
<p class=MsoNormal><st1:address w:st="on"><st1:Street w:st="on"><font size=2
face="Franklin Gothic Book"><span style='font-size:10.0pt;font-family:"Franklin Gothic Book"'>Suite</span></font></st1:Street><font
size=2 face="Franklin Gothic Book"><span style='font-size:10.0pt;font-family:
"Franklin Gothic Book"'> 224</span></font></st1:address><o:p></o:p></p>
<p class=MsoNormal><st1:place w:st="on"><st1:City w:st="on"><font size=2
face="Franklin Gothic Book"><span style='font-size:10.0pt;font-family:"Franklin Gothic Book"'>Hudson</span></font></st1:City><font
size=2 face="Franklin Gothic Book"><span style='font-size:10.0pt;font-family:
"Franklin Gothic Book"'>, <st1:State w:st="on">Ohio</st1:State> <st1:PostalCode
w:st="on">44236</st1:PostalCode></span></font></st1:place><o:p></o:p></p>
<p class=MsoNormal><font size=2 face="Franklin Gothic Book"><span
style='font-size:10.0pt;font-family:"Franklin Gothic Book"'>330.564.7558/fax-342.3802</span></font><o:p></o:p></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span style='font-size:
12.0pt'><a href="http://www.instituteforselfhealing.com"><font
face="Franklin Gothic Book"><span style='font-family:"Franklin Gothic Book"'>www.instituteforselfhealing.com</span></font></a><o:p></o:p></span></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span style='font-size:
12.0pt'><a href="mailto:edniam@instituteforselfhealing.com"><font
face="Franklin Gothic Book"><span style='font-family:"Franklin Gothic Book"'>edniam@instituteforselfhealing.com</span></font></a><o:p></o:p></span></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span style='font-size:
12.0pt'> <o:p></o:p></span></font></p>
<p class=MsoNormal><em><i><font size=1 face=Arial><span style='font-size:7.5pt;
font-family:Arial'>"Life is not measured by the number of breaths we take,</span></font></i></em><o:p></o:p></p>
<p class=MsoNormal><em><i><font size=1 face=Arial><span style='font-size:7.5pt;
font-family:Arial'> but by the moments that take our breath away."</span></font></i></em><o:p></o:p></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span style='font-size:
12.0pt'> <o:p></o:p></span></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span style='font-size:
12.0pt'> <o:p></o:p></span></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span style='font-size:
12.0pt'> </span><o:p></o:p></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span style='font-size:
12.0pt'><o:p> </o:p></span></font></p>
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