东美:禅跑要领(英文版)


You won’t gain health only by diet.

You won’t gain health only by medicine.

You will get healthy by caring and loving your self everyday.

You will earn as much effort you are putting into this

 

Hopefully this method of maintaining a good health can benefit more people across countries, languages, cultures, religions and races.

 

Through effective exercising, dieting and adjusting your mindset, you can fulfill your wishes for a healthy body.

 

1 Method of breathing:

breath in through your nose and out through your mouse,

 

2 Breathing with three frequencies with rhythm and constant speed:

A in in out out,

B in in hold hold(hold your breath) out out hold hold,

C in in in hold hold hold out out out hold hold hold

 

3 Focus on your breaths, do not listen to music, do not look around, look 1-2 meters in front of your feet and do not talk.

 

4 Relax your body, run with your entire feet landing on the ground instead of landing on your tip-toes. You should feel a sense of vibration from the top to the bottom of your body. If no sense of vibration is felt then you are running incorrectly.

 

5 Lightly hold both of your hands together, place them beside your hips and move freely.

 

6 When you start to run, lean forward, raise the back of y our feet, use the weight of your body to run forward instead of with your footsteps, run no matter how slow it is.

 

7 Meditatively run with nothing in your mind, it is important to focus on what is going on now. When you feel distracted or have negative emotions, be conscious, allow sense of appreciation and happy to rise and tell yourself: I am running for my healthy future, paving a road for my healthy future, the things that are happening around me have nothing to do with my health.

 

8 Run counter-clockwise.

 

9 Start meditative running from 30 minutes and proceed and increase your time slowly up to 1 hour.

 

TIPS:

 

(1)Meditative running is a method of being healthy that is passed down from thousands of years ago. Please follow it strictly and do not change anything. This disturbs the original principles of meditative running. Meditative walking is also not an option here.

 

(2)Meditative running is the beginning of your every day. Do not eat or drink before you run, and it should be done in the early morning when the sun rises. Run with the sun to absorb nature’s energy.

 

(3)Meditative running is not a race, there are no comparisons. Do not compete for speed, stay with yourself. What fits you the best is the best (find your own suitable speed and breathing frequency).

 

(4)Focus on breathing (in through the nose and out through your mouth, breath naturally and lightly, do not purposefully put pressure in your nose), watch your steps, focus on your current mindset, keep your mind clean, maintain a light, happy and grateful mood. If you are unfocused, talking, looking around, your footsteps will lose their rhythm, your pulse will also lose its balance. Meditative running then becomes tiring, affecting the balance of your body.

 

(5)After you finish running, you can pat yourself from the head all the way to your feet.

 

(6)Women can practice meditative running during menstruation periods.

 

(7)If you have symptoms of uterine prolapse, you should only consider meditative running after you are treated.

 

(8)If negative emotions arise, use the following hand gesture to flick it away from your heart and allow happiness, freedom and gratefulness reside in your heart.