DFCI Zakim Center

Digital Library

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  • Description: Improving Mood - In this 45 minute class, we focus on cooling the Heart Shakra, opening the solar plexus area, while practicing deep breathing. Learn and practice emptying your mind from negative emotions and thoughts. We will learn and practice the inner smile. Some of what we will learn and practice: Preparation for backbending Stretch and release the bows Xena stretches the Spring The angry cat and the cow The inner smile Crane slaps/strikes forward Cleansing impurities and negative thoughts with the “ha” sound Push the tablets The chair twist (lower back stretch) Most exercises can be done sitting, standing or lying down.

    Tags: Breathing, Chi Kung, Healing, Mindfulness, Relaxation
  • Description: Strength and Flexibility - In this 45 minute class, we focus on both strength and flexibility. You will learn and practice the ancient methods of the Shaolin Monks (hard chi kung) to build strength throughout the entire body. We will also practice deep breathing to stimulate different areas of your lungs: front, back and sides. We will boost the energetic system by visualizing the lower energy center and evoking the spirit. Some of what you will learn and practice: Freeing the skeleton from being a prisoner of the soft tissue Elbows over your head and behind your back The Pretzel Squeeze the Orange Leg resistance: legs apart and legs together Building bone density Correct alignment The “ha” sound Fury eyes The “Heron” (the quad stretch) Wall Push ups: elbows in and elbows out Lower back stretches: 3 directions Most exercises can be done sitting, standing and lying down.

    Tags: Breathing, Chi Kung, Healing, Mindfulness, Relaxation
  • Description: In this 45 minute class we will build leg strength and flexibility, cleanse and nourish your physical and energetic bodies, and practice the important Tai Chi principle of experiencing your mass or weight on one leg or on both, like sand in an hour glass. We also practice internal and external Tai Chi and Chi Kung principles like deep breathing, visualizing the lower energy center, evoking the spirit, massaging the internal organs and joints through gentle movements to help ease arthritis pain, reduce inflammation and boost the energetic system. Learn and practice: • The Heron (Quad stretch) • Duck Walk • One Leg Up (Hamstring stretch) • Cloud Legs and a few other things

    Tags: Breathing, Chi Kung, Healing, Mindfulness, Relaxation
  • Description: Animal Chi Kung and Tai Chi for the 5 Building Blocks of our Being: Body, Breathing, Mind, Energy, Spirit In this 45 minute class, you will strengthen your upper body and massage your spine and internal organs with an emphasis on some of the external and internal principles of Chi Kung and Tai Chi, such as relaxing the shoulders, keeping your head suspended, visualizing the Lower Energy Center, massaging your internal organs and evoking your spirit. • Bear Swimming : sitting and standing • Stretch and Release the Bows : the spine bow and the chest bow • Crane Spreads its Wings • Lion Plays with a Ball • The Cat and the Cow • Bear Massages his or her Stomach

    Tags: Breathing, Chi Kung, Healing, Mindfulness, Relaxation
  • Description: Healthy Spine and Strong Internal Organs In this 45 minute class, you will learn and practice movements from Chi Kung and Tai Chi to lubricate and free your spine while massaging your internal organs with a strong emphasis on deep breathing, meditation, visualizations, and evoking your spirit. Everything we do can be done standing, sitting on the edge of a chair or lying down in bed. Some of the moves we practice: • The Cat and the Cow • Stretch and Release the Bows • Wave the Spine • Climb the ladder

    Tags: Breathing, Chi Kung, Healing, Mindfulness, Relaxation
  • Description: In this 15-minute video music therapist Heather Woods, MA, MT-BC guides viewers in a progressive muscle relaxation experience with relaxing live music. Progressive muscle relaxation is a simple technique of tensing and relaxing muscle groups and is shown to reduce stress and tension. 

    For Dana-Farber patients interested in scheduling a 1:1 music therapy consult, please call 617-632-3322 or email zakim_center@dfci.harvard.edu
  • Description: In this 9-minute video music therapist Heather Woods, MA, MT-BC guides viewers in a 2-2-4 breathing exercise with relaxing live music. 2-2-4 breathing is a simple exercise using a long exhale which is shown to trigger a relaxation response. 

    For Dana-Farber patients interested in scheduling a 1:1 music therapy consult, please call 617-632-3322 or email zakim_center@dfci.harvard.edu
  • Description: In this 8-minute video music therapist Heather Woods, MA, MT-BC guides viewers through an even breathing exercise with relaxing live music. Even breathing is a simple exercise and shown to increase relaxation. 


    For Dana-Farber patients interested in scheduling a 1:1 music therapy consult, please call 617-632-3322 or email zakim_center@dfci.harvard.edu 
  • Description: Meditation is a practice that can help us learn to be present in the moment and navigate life's challenges. The class is led by Patty Arcari, PhD, RN, program manager of mindfulness and meditation at Dana-Farber's Leonard P. Zakim Center for Integrative Therapies.

    Tags: Calm, Peace, Presence, Meditation, Relaxation
  • Description: In this 30-minute class you will experience an alternative mindfulness meditation experience with the presence of live music. Research shows that listening to live music during meditation may help focus an active mind, decrease heart rate, anxiety and pain, and guide you to a deeper relaxation. 

    Songs: Lovely Day - Can We Pretend - Just The Two of Us - Let Me In Your Life - Aint No Sunshine - Lean On Me 
    Tags: Expressive Arts, Music Therapy, Video
  • Description: Meditation is a practice that can help us learn to be present in the moment and navigate life's challenges. The class is led by by Patty Arcari, PhD, RN, program manager of mindfulness and meditation at Dana-Farber's Leonard P. Zakim Center for Integrative Therapies, referencing A Gradual Awakening by Stephen Levine.
    Tags: Calm, Peace, Presence, Meditation, Relaxation
  • Description: Meditation is a practice that can help us learn to be present in the moment and navigate life's challenges. The class is led by by Patty Arcari, PhD, RN, program manager of mindfulness and meditation at Dana-Farber's Leonard P. Zakim Center for Integrative Therapies, referencing The Book of Joy by the Dalai Lama and Desmond Tutu.
    Tags: Calm, Peace, Presence, Meditation, Relaxation