Kouksudno Lecture1 Ver1.0 Show
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Kouksundo is a stress management and meditation practice originating in Siberia that later spread with Mongolian culture. The document outlines the goals and principles of Kouksundo practice, which include decreasing stress, promoting clear thinking and stable emotions. It then describes the 12 steps of a Kouksundo stress management program, which involves stretching, breathing, and meditation exercises to relax the whole body and calm the mind. The overall practice of Kouksundo is presented as a path to achieving wholeness and well-being.
Kouksudno Lecture1 Ver1.0 Show
- 1. KOUKSUNDO A WAY TO WHOLENESS -1-
- 2. Contents 1. Stress Management 2. How to be ‘Happy’ : Know Thyself 3. Kouksundo Principles 4. Goals of Kouksudno Practice 5. Practicing Kouksundo ● Stretching ● Breathing -2-
- 3. Stress Undermines … Health - Physical & Mental health Performance - Decrease productivity Life Quality (Satisfaction) - Burn out Creativity -No idea -3-
- 4. Stress and Stiffness are Root Causes of Diseases High Blood Pressure Stress & Health Brain disorder Diabetes : Burning mind Stomach : Mind hurt the thyroid gland Liver : Anger Lung : Sorrow Lung cancer Heart attack Heart : Depress Liver disorder Brain : Overwhelming Thyroid gland : Stifle. Stomach disorder Blood pressure : Upset Diabetes How to cure? Attitude : Understanding & Forgiving Method : Meditation Source: The Breathing Story, 2002 -4-
- 5. KOUKSUNDO Practice Helps Decreasing Stress and Having... Practicing Clear and Organized Thinking Stable Emotions Flexible & Strong Minds Integrative Wellness -5-
- 6. How to “Be Happy?” Mihaly Csikszentmihalyi (September 29, 1934 ~ ) the Flow the feeling of complete and energized focus in an activity, with a high level of enjoyment and fulfillment Source#1: “the Flow”, by Mihaly Csikszentmihalyi -6-
- 7. Through KOUKSUNDO Practice, You wil… Know Thyself Confront Yourself Converse with Yourself Accept Yourself Forgive Yourself 1. Rest (Vacate) How? 2. Concentrate 3. Find one’s inner voice Source: The Science of Meditation, Time Magazine, 1991 -7-
- 8. Relaxation? Vacation? Recreation? Retreat? Rehabilitation? What ? How? -8-
- 9. Sharpen the saw and find my inner voice…? 7Habits & 8th Habit (From good to great) - Private Victory (Independence) 1. Be Proactive 2. Begin with the End in Mind 3. Put First Things First - Public Victory (Interdependence) 4. Think Win/Win 5. Seek First to Understand, Then to be Understood 6. Synergize - Renewal 7. Sharpen the Saw How? - From Effectiveness to Great 8. Find your inner voice and Inspire others to find theirs Source: 7 habits, 8th Habit, Steven Covey, 2005 -9-
- 10. KOUKSUNDO IS A WAY TO WHOLENESS otion & M ing) hing St retc cal Train si (Phy g) Wholeness inin nt al s t Tra M Re ed ev ita elo D t i o pm (Me n ( S ent pi ) rit ua l Kouksundo Retreat Center at Vermont - 10 -
- 11. History of Meditation Meditation stems from Siberian Sharmanism and spread out with expansion of Mongolian culture B.C. 10,000 1. East Asian Meditation - Taichi, Kouksundo, Reiki Siberia 2. Indian Meditation - Buddhism, Yoga 3. Mesopotamian Meditation - Supism, Hebrew meditation, Greek meditation 4. Egyptian Meditation Source: #1 History of Ancient Asia (Handangoki) #2 Tao of Life (Ph. D. dissertation of Kim, H) #3 Journey to fantasy (Ryu Ga Mi) - 11 -
- 12. Categories of Mind Control (Meditation) Focusing on Breath Fasting Mind control can be categorized by six different practices Torturing Focusing on Breath is the most widely spread and generally accepted the most safe practice for Mind Control Isolating (e.g. Buddhism, Yoda, Kouksundo, Reiki) Chanting (Singing, Dancing) Drinking & Drugging Source: #1 Kouksundo, (page 26) #2 Journey to fantasy (Ryu Ga Mi) (Jul 02, 2005) #3 http://new.mindvision.org/g4/bbs/tb.php/occult/1860 - 12 -
- 13. Many Leaders Are Practicing Kouksundo to Enhance Their Health & Life - 13 -
- 14. Creativity and innovation mechanism Breathing is Important Because it Reflects Real Mind Breathing? Money, Fame ??? Breathing Status Sanskrit (Atman), Greek (Psyche), Cancer: 6 months ~ Latin (Anima) Ocean Wave Style Brain Wave Style = Breath, the Life Food 30~45 days Latin (Spiritus) Water : 7~10 days Greek (Pneuma), Hebrew (Ruah) Knotted Style Silk Style Breath: 3 ~ 5 min. = Breath, the Soul ● Ocean Wave: Unstable ● Brain Wave: Anxious ● Knotted Wave: Cowered ● Silky Wave: Stable & Correct Source#1: The Breathing Story, Lim, K, 2001 Source#2: Hidden Connection, Kapra P, 2003, pp62~63, pp99~101 - 14 -
- 15. Terminal Goals of Kouksundo Ultimate Physical Power Ultimate Mental Power Ultimate Ethical Power - 15 -
- 16. How do we know we’re practicing well? Sweet Saliva Feeling Heat at Abdomen Evidence of “Relaxation” Evidence of “Focusing” - 16 -
- 17. Practicing (Stretching) - 17 -
- 18. Principles of C-PEP 1. Have a sincere mind and keep authenticity 2. Focus on breathing and concentrate on hypogastric center 3. Pose correctly 4. Breath in and do, Breath out and relax 5. Remember - Physically bottom up - Mentally top down - Totally centering 6. Don’t enforce, but induce - 18 -
- 19. BASIC POSTURE - 19 -
- 20. IDENTIFY YOUR BREATHING Breathing Status Ocean Wave Style Brain Wave Style Knotted Style Silk Style - 20 -
- 21. END OF SESSION 1 - 21 -
- 22. Practicing Stress Management Program 1. Whole Body Stretching - Open feet and bend down Method - Stretch whole body and slowly bend up with straightening arms Effect Distress whole body 2. Pelvis Stretching - Attach arms on pelvis Method - Rotate pelvis left to right (3 times) - Rotate pelvis right to left (3 times) Effect Distress abdomen, waist - 22 - Source: The Breathing Story, Lim, K, 1998
- 23. Practicing Stress Management Program 3. Ankle Stretching - Sit down on a Chair - Stretch feet Front / Backward (3 Method times) - Rotate feet Left / Right (3 times) - Relax ankles by tapping Effect Distress legs & ankles 4. Waist Stretching - Turn left and grip the chair (3 times) Method - Turn right and grip the chair (3 times) Effect Distress waist, neck and torso - 23 - Source: The Breathing Story, Lim, K, 1998
- 24. Practicing Stress Management Program 5. Back Stretching - Fold hand behind back - Bend front with stretching arms, Method and Straighten back (3 times) - Rotate waist left & right Distress back, neck, arms and Effect fingers 6. Side Stretching - Fond hand behind head Method - Bend torso to left side and right side (3 times) Effect Distress waist, neck and torso - 24 - Source: The Breathing Story, Lim, K, 1998
- 25. Practicing Stress Management Program 7. Neck Stretching - Attach arms on pelvis - Bend neck front / backward Method - Bend neck left / right - Rotate neck left / right - Rotate neck left side / right side Effect Distress neck and back 8. Arm & Finger Stretching - Fond hand in front of body - Fold in and rotate arms (3 times) Method - Change finger grip - Fold in and rotate arms (3 times) Effect Distress arm & finger - 25 - Source: The Breathing Story, Lim, K, 1998
- 26. Practicing Stress Management Program 9. Shoulder Stretching - Attach arms on shoulders - Circulate arms front to backward Method (3 times) - Circulate arms back to front (3 times) Effect Distress shoulder, back, and neck 10. Knee Stretching - Stand up and attach legs - Attach hands on knee - Kneel down and kneel up with attaching hands (3 times) Method - Rotate knees left hand side (3times) - Rotate knees right hand side (3 times) Effect Distress knee, legs - 26 - Source: The Breathing Story, Lim, K, 1998
- 27. Practicing Stress Management Program 11. Big breathing - Gather feet and locate arms in front of heart - Stretch arms up with inhaling, Method Split arms side slowly exhale with downing arms, then widen arms with opening feet (3 times) Effect Distress whole body 12. Meditation - Sit on a chair - Straighten back and neck - Close eyes & focus on breathing - Calm down mind and concentrate Method on hypogastric center - Breath in as abdomen expanding and Breath out as abdomen contracting - Do it for 5 minutes times Distress mind and promoting Effect creative thinking - 27 - Source: The Breathing Story, Lim, K, 1998