The 8 Brocades

Self care is an important part of a daily routine. My physical therapist recently suggested that I take 10 minutes every morning and practice the 8 brocades of Qi-Gong! ( Which I found on Youtube-see below)

He told me that the brocades are a group of basic simple stretching exercises in Qi Gong and that they are very helpful for coordination, flexibility, bone strength, balance, and vitality.

I went to Youtube and found quite a few videos with instructions for practicing these 8 brocades. 

This is the link to the 8 Brocades video I use The video was not difficult, and I was basically able to follow along and do the all the exercises the first time. Here is a different 8 Brocades video too.

I find that I do best when I make something part of my daily routine. 

My morning routine right now includes a few practices that I try to do every day. I'm adding the 8 brocades. 

1. Exposure To Early Morning Light is Very Important -Why? 

Studies show that exposure to outside full spectrum early morning light helps regulate specific hormones: serotonin, cortisol, melatonin. Exposure to early morning light helps set body clock rhythms (circadian rhythms) for wake up and sleep (source and great article).

"According to Jacob Liberman, OD, Ph.D., when sunlight enters the eyes, the entire brain lights up. Indoor light is solely for vision, but full spectrum sunlight affects so much more. Light is a guide for the trillions of cells in our body through a process called “photobiomodulation”.

Light entering the eyes transmits time-of-day information to the brain and to the body. Sunlight sends a “wakeup” signal to the pituitary gland and the pituitary gland response by releasing hormones. Bright morning light tells your body to suppress melatonin production and increase cortisol production (which is good for you in healthy amounts) and serotonin. Eventually, the pineal gland metabolizes serotonin into melatonin and that’s what helps you naturally fall asleep at night."

I water my flowering plants and herbs on my deck while I'm spending time in the light

2.   I drink 16 ounces of room temperature water with juice of half of a fresh lemon. 

3.   One hour morning walk (weather permitting) or I walk to a Youtube video indoors if it's raining or too humid. I like the 3 mile walk with Leslie Sansome (link).

4. Listen to a podcast on a subject of interest while I'm walking outside. I like podcasts on alternative health, de-cluttering, good habits, finance, etc. I find them on my iPhone podcast app.

So, my morning routine looks like this: 

• Get up (around 6:30 AM) and take a few minutes to reflect on all the things I'm grateful for. 
• Prepare my lemon water and begin to drink it
• Go on the deck and water my plants (it's very soothing) 
• Take an hour walk in the neighborhood while listening to an podcast and learning about something new.( I remove my glasses because it allows the natural full spectrum light into my eyes and I don't need the glasses to see for walking). I am also fortunate that I pass a supermarket on my walk which allows me to go to the bathroom if needed (16 ounces of water) and pick up an item or two if needed.
• Now I'll be adding the 8 brocades for 10 minutes to my morning routine.

I'm going to try various Youtube teachers, but I'm starting with a video by Yogalilly called Eight Brocades Qigong Practice (link) with English. It is very easy to follow. 

Do you have a morning routine? What do you do? 

Leslie Salone Fast Walking 30 Minutes

What I'm cooking this weekend? 

Roasted Summer Zucchini Soup with mint (link to recipe)