“Anxiety is part of the ‘broken brain’ syndrome that millions of Americans suffer from. Conventional medicine can mask the symptoms, but it doesn’t tackle the root cause. That’s what the total mind- body system of qigong does. In this groundbreaking workbook, Master Kam Chuen Lam shows us how to use our own life-force energy to lift our minds and bodies to a new level of wellness. Open this book to any page and you’ll find it’s one of the most practical, helpful, and friendly guidebooks to your own well-being you can imagine.” —Mark Hyman, MD, author of the #1 New York Times bestseller, The Blood Sugar Solution “Master Kam Chuen Lam’s workbook is a valuable resource for anyone dealing with anxiety, worry, or stress. The ancient healing exercises he shares from decades of experience are presented in a format that is easy to understand, learn, and practice. Having worked with some of these exercises I can per- sonally say they cultivate more peace, calm, and body awareness. This is a book I will be recommend- ing to many of my clients for years to come!” —Tahir Bhatti, MD, wellness physician, director of Integrative Holistic Services, and associate clinical professor in the department of psychology at the University of California, San Diego “In a world where everyone experiences stress and worry, what a gift it is to read The Qigong Workbook for Anxiety. Master Kam Chuen Lam introduces readers to the ancient tradition of qigong in a friendly and accessible way. He teaches simple yet potent methods for relaxing both physical and emotional tension. His instructions are revolutionary in that he encourages us not to reject feelings of anxiety. Instead, by practicing these qigong exercises we become aware of our greater energy field and learn how to regulate our nervous system even when tension arises. This book is for anyone who wants to tap into their inner strength and live a calmer, healthier life.” —Amy Conway, MPH, senior managerial consultant for Kaiser Permanente in Northern California “Having worked for over thirty years in a busy and demanding dental practice, I am no stranger to stress at work. I can, without hesitation, attribute my current well-being largely to my daily practice and enjoyment of qigong. Being calm as a practitioner, I am able to bring harmony to the way I run my practice and patients enjoy the peaceful atmosphere. I strongly believe that Master Kam Chuen Lam’s unique lineage, wisdom, and extensive knowledge [make this book] a must-have for all busy and stressed professionals who also want to remain truly healthy whilst having to endure daily challenges at work and home.” —Thye Yeoh, qigong student and dental practitioner in the UK “Do not let the simplicity of the exercises in this book fool you. ... I work as the compliance director of a major financial firm in London—a highly stressful job—and I can vouch from my own experience for the profundity of these exercises and the enormous wisdom of Master Kam Chuen Lam’s teaching.” —Charles Beck, qigong student and director of compliance, London, UK “True health is more than exercise and good nutrition. It includes peace of mind. Those who possess it glow and seem to have access to a wellspring of pure energy. If you’ve ever wondered how to become such a person, qigong Master Kam Chuen Lam can guide you there.” —Susan Piver, founder of the Open Heart Project “Qigong combines two approaches to treating anxiety that are known to work: exercise and mindful- ness. This highly accessible and readable workbook should help many more people enjoy the benefits of qigong.” —Elizabeth Murray, general practitioner and professor of emergency health and primary care at the University of London, UK “This book comes at the right time. More than ever, employees and managers are struggling to keep up with the ever-increasing speed and constantly rising demands of business life. The ensuing stress and burnout is literally killing people. Western approaches to dealing with the resulting issues have reached their limits. Master Kam Chuen Lam’s workbook is addressing the root cause—anxiety—in a new way. It is based on age-old Chinese wisdom and Lam’s own life’s work devoted to the study of human energy. I highly recommend it to everyone who wants to be successful in the long run.” —Thomas Apfel, corporate account manager at IBM “Master Kam Chuen Lam’s new book about dealing with anxiety is a revelation on its own. During my daily interaction with dental patients, I come across a big percentage of anxiety cases. I have been aiming to incorporate Master Kam Chuen Lam’s relaxation techniques during treatment. As a result, patients often relax so much that they’re telling us when they get off the dental chair that they feel as if they had a good rest! It is without a doubt, that in this book, various daily issues are addressed in an effective manner. Conventional Western medicine has no ammunition to combat stress or anxiety for everyday life or work. Look no further, Master Kam Chuen Lam’s new book provides you with the essential elements to survive today’s hectic lifestyle and emerge unscathed with simple techniques. It’s the first time I’ve come across such an informative and to-the-point read. … It is a beacon of hope in today’s jungle.” —Maria Maliderou, DDS, MSc, qigong student and dentist based in London, UK “Stand, be still, and master anxiety. Master Kam Chuen Lam’s highly-engaging The Qigong Workbook for Anxiety is a gift for anyone struggling with fear.” —Gary Lopes Cunha, LMFT, LPCC, outpatient psychiatry clinician for Kaiser Permanente in Northern California “Master Kam Chuen Lam’s qigong exercises are like a warm internal shower that relaxes, yet energizes. They seem a perfect antidote to the anxieties of life and aging. Getting older myself and working with elders, as I do, I can attest to their powerful benefits. This workbook is a wonderful guide and support for new and experienced practitioners alike.” —Vicki Giella, qigong participant and former manager of the Senior HelpLine, a telephone assistance service for elders, their families, and caregivers The for Powerful Energy Practices to Rebalance Your Nervous System and Free Yourself from Fear Master Kam Chuen Lam New Harbinger Publications, Inc. Publisher’s Note This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance or counseling is needed, the services of a competent professional should be sought. Distributed in Canada by Raincoast Books Copyright © 2014 by Kam Chuen Lam New Harbinger Publications, Inc. 5674 Shattuck Avenue Oakland, CA 94609 www.newharbinger.com Cover design by Sara Christian Acquired by Jess O’Brien Edited by Jennifer Eastman All Rights Reserved Library of Congress Cataloging-in-Publication Data on file Printed in the United States of America 16 15 14 10 9 8 7 6 5 4 3 2 1 First printing Contents Foreword vi Acknowledgments ix Introduction 1 Part 1 Energy, Anxiety, and Inner Strength 9 Coming Up for Air 18 Sitting Up 21 The Golden Ball 25 Resting the Golden Ball 26 Rolling the Golden Ball 29 Your Inner Reservoir 31 Starting Wu Ji 36 Calming Your Nervous System 37 Standing and Rolling the Golden Ball 39 Gathering Your Energy 40 Part 2 Your Personal Energy Field 51 Arm Swinging 58 Opening the Curtains 63 Tensing and Relaxing 66 Working with a Wall 68 Clenching and Relaxing 70 Spreading and Relaxing 71 Standing and Opening 75 Calming the Mind and Body 76 Resting While Standing Still 77 Learning to Stay Relaxed 78 Part 3 Developing Your Inner Strength 85 Taking Root 89 Using the Rolling Pin 91 Holding the Golden Ball at Your Belly 92 Expanding the Golden Ball 94 Golden Ball Energy Stance 96 Coming Back 101 Working with Your Breath 102 Overwhelmed, Lying Down 103 In the Middle of the Night 106 Part 4 Using the Power of Your Senses 113 Looking into a Glass of Water 117 Listening to the Garden 121 Scenting the Sweet Smell 125 Taking a Cup of Tea 128 Feeling What Touches Us 131 Refreshment 133 Part 5 Working with the Energy Around You 137 Giant Strides 147 Bubbling Spring 148 Waves on the Rocks 149 Fearless Rider 150 Crushing the Flanks 151 Holding Two Forces 152 Practicing in Nature 155 The Two Poles 158 Neck and Face Self- Massage 160 Soothing Your Back 161 Easing Headaches 162 Energy Circuit 163 The Lineage 171 About the Author 179 Healing and Training with Master Lam 181 Books and Videos with Master Lam 184 References 187 iv The Qigong Workbook for Anxiety Dedication With profound gratitude for the countless masters who discovered the secrets of human energy and shared their knowledge of this art, for my beloved late master, Yu Yongnian, and for my very dear wife and sons, I dedicate this book and its healing power to human well being and a world at peace. Foreword By Professor Yu Yongnian Honorary member of the Council of the Association of Qigong Science of the People’s Republic of China, former adviser to the American- Chinese Qigong Association, and honorary chairperson of the Da Cheng Chuan Zhan Zhuang Chi Kung Research Groups (Europe). nxiety is a problem everywhere in the world today. In the course of my lifetime, I have seen the world speed up.