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Book Of The Day – Peace from Anxiety

Raffaello Palandri's Blog

Today’s Book of the Day is Peace from Anxiety written by Hala Khouri and published in 2021 by Shambala Publications.

Hala Khouri, MA, is a therapist, yoga teacher, and somatic experiencing practitioner. She is one of the founders of Off the Mat and Into the World, a non-profit organization dedicated to bridging yoga and activism, founded in 2007.
She teaches workshops on resilience, anxiety, trauma, and social justice.

Peace from Anxiety by Hala Khouri

I read this book being a Yoga teacher and a holistic coach myself, to learn more about Hala Khouri’s approach. And, I was absolutely amazed by her way to deal with anxiety without hiding from the hard times, the challenges, and the struggles that most of us face in today’s hectic world.

Everyone is facing stress and anxiety, yet for some of us, the struggle is overwhelming to the point where one…

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Book Of The Day – Micro-Acupuncture in Practice by Yajuan Wang

Raffaello Palandri's Blog

Today’s Book Of The Day is Yajuan Wang‘s Micro-Acupuncture in Practice, published in 2008 by Churchill Livingstone.

The author, Yajuan Wang, is an acupuncturist with more than 30 years of experience. She focuses on internal medicine, neurological conditions, and women’s health. She founded the first acupuncture clinic Downtown Seattle, the Oriental Medical Center in 1992.

Micro-Acupuncture in Practice by Yajuan Wang

The book discusses in depth the different functions of the various micro-acupuncture systems, giving the reader a valuable amount of details and information that can be immediately transferred into one’s professional practice.

Furthermore, the book also suggests treatments for many common disorders, adding interesting insights into different practice schools or styles.

TCM (Traditional Chinese Medicine) has been complemented, in the last years, with clinical and practical observation in the West. This kind of study brought to the idea of micro-acupuncture, which represents a…

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First Sangha Practice of the Season

Holistic Virtual Sangha

Join me in the firstNUREMBERG HOLISTIC SANGHA’S PRACTICEof the Season on Friday September 23rd 2022 at 17:00 CET.

Holistic Sangha Nuremberg Practice

The link to the event is:

As usual, we will meet on Facebook and the practice will be in English.

Later, if requested, it will be repeated in Italian.

In the next weeks, if there will be enough requests, we will be extending the Practice to Spanish and possibly German.

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Book Of The Day – Dragon Rises, Red Bird Flies

Raffaello Palandri's Blog

The Book Of The Day I recommend to you is Dragon Rises, Red Bird Flies, an excellent book by Dr. Leon Hammer about Psychology and Chinese Medicine.

The reader is presented with the rich holistic healing system that is behind Traditional Chinese Medicine. Acupuncture, herbal remedies, and the holistic diagnostics method used in TCM rely on the comprehension of the deep interconnection between body, mind, and spirit in their interactions with the Universe, its energy, and its matter.

In this framework, men are seen in their complete form, and their individual integrity and energetic balance.

Leon Hammer, a physician, psychiatrist, and practitioner of Chinese medicine presents in this book a new model for TCM‘s traditional healers, based on what the author calls the five phase (element) system, bringing evidence that the Chinese approach is both a spiritual and a physical one.

The book is…

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Meditation practice – standing tall as a mountain

Raffaello Palandri's Blog

Now that in the Northern Hemisphere it’s summer, I got several times per week the same question: is there a way to accept my body?

We live in a society where physical appearance has an overrated role. Also, the idea of what is considered beautiful or even acceptable is dictated by social media trends, that are absolutely disruptive to many people’s self-esteem or self-image.

We are continuously getting suggestions about how slim, long, fit, and smooth women should be and how cared, fit, and lean men should be.

Yet, most of us have a body that changes, that evolves, that shows the signs of age, of our lives, of our choices. Blindly following the trends is not a good nor a wise choice.

The social pressure for a specific kind of body can create a disconnection between our actual bodies and the image we create of them.

In this way…

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Are you stressed?

Raffaello Palandri's Blog

Stress today is one of the most frequent reasons for employees to call sick days.

Also, stress is a (not so silent) killer: it causes directly or indirectly several illnesses such as heart problems, blood pressure issues, digestive issues, skin or hair issues, and sexual dysfunction, just to name some.

Photo by Pedro Figueras on

Yet, our being has an extremely powerful solution to control stress: awareness.

Once we are aware of stress, and once we become aware of the negative effect it has on our bodies, minds, and spirits. then we can effectively fight it.

And to fight stress, we have several options like as: meditation, relaxation, mindfulness, mild physical activity, developing a hobby, walking in nature, and helping others.

Personally, I practice meditation, mindfulness, and some Qi Gong, Yoga, and Tai Chi Chuan every single day, allotting specific time for this practice in…

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Becoming harder or softer?

Raffaello Palandri's Blog

You ask, I answer.

Quite often during my consulting job and coaching sessions, I get asked this question: “Should I become harder, so as to start achieving what I want?”

My answer, even if there are obvious differences in every situation, often is: “What you will discover in your journey is that openness, understanding, acceptance, and awareness will help you more than simply becoming harder“.

When we become aware and understand who we really are, what we really want, and why we do things the way we do them, then we start broadening our horizons, we begin releasing the burden of painful experiences of the past, and we start walking the inner journey towards our real purpose.

Photo by mellamed on

Growth can be painful, sometimes, this is true. But this happens because we have to pass through all the negative stuff we have collected inside us…

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The weekend is here! Relax with this breathing exercise

Raffaello Palandri's Blog

The weekend has arrived, and now it’s time for you to unwind and relax.

The easiest, and probably the most effective way to quickly release tension and relax is Deep Breathing.

Most people when they are stressed, busy, and concentrated on something they consider relevant take short, shallow breaths using just the upper part of their chest, using just a little part of their lungs. This makes us feel anxious and deprives us of our energy.

Photo by Pixabay on

The good news is that with deep breathing, you will discover an excellent tool to immediately feel better, balanced, relaxed yet energized.

Follow these easy steps, I personally use and teach:

  • Get comfortable. You can lie on your back in bed or on the floor with a pillow under your head and knees. Or you can sit in a chair with your shoulders, head, and neck supported against…

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Yoga, Pranayama and MMQG

I have been practicing Yoga and Pranayama (the yogic practice of breath regulation) for many years, and I have always been thinking that it was not worth incorporating such huge, traditional disciplines into MMQG so as not to overcomplicate its practice.

Yet, in the last 2 years, with the Covid pandemic, I have seen how much important is to take care of the quality of our breathing. So, I decided to see which specific parts of these two millenary practices I could bring into MMQG.

Photo by Yan Krukov on

The Yoga styles and practices I teach are:

  • Patanjali’s Ashtanga
  • Pranayama
  • Yoga Nidra
  • Yin Yoga

Patanjali’s Ashtanga Yoga is the path outlined in the Yoga Sutras by Patanjali, one of the sacred texts of Classical Yoga, and the oldest one, which was compiled in the early centuries CE. The practice mentions the development of eight branches or Angas (limbs). Ashtanga Yoga represents one of the most efficient and safe ways to ensure health for each and every person, according to the yogic tradition.

Patanjali’s Ashtanga Yoga‘s eight branches are:

  • Yama, moral restrictions
  • Niyama, disciplines
  • Asana, physical postures
  • Pranayama, control of the breath and energy
  • Pratyahara, the withdrawal of the senses
  • Dharana, concentration
  • Dhyana, meditation
  • Samadhi, the enlightened state of full conjunction and fusion between subject and object

Pranayama (प्राणायाम) is the practice of focusing on the breath. In Sanskrit, Prana means “vital life force”, and Yama means to gain control. In yoga, pranayama is a means to elevate our being’s prana shakti or life energies.
Pranayama practice is first described in Hindu texts like the Bhagavad Gita (श्रीमद्भगवद्गीता, dated to the second half of the first millennium BCE) and the Yoga Sutras of Patanjali.


Yoga Nidra is also called yogic sleep and is a yoga practice that aims at bringing the practitioner into a state of consciousness between waking and sleeping, often induced by a guided meditation or even mild hypnosis (which I have learned and practice to help people relax and overcome the symptoms associated to stress and trauma).
This practice is so effective that is used by the US Army to assist soldiers to recover from PTSD (post-traumatic stress disorder).

Yin Yoga is a slow-paced practice of yoga that incorporates many principles of TCM (Traditional Chinese Medicine) and Hatha Yoga.
In this practice, the different asanas (postures) are held for periods of time that are longer than in other styles. Advanced practitioners may keep the asanas for five minutes or more.
The different asanas are stimulated in sequences that stimulate the Qi Meridians of Chinese Medicine and the Nadis in Hatha Yoga. It is one of the most meditative approaches to yoga, and the goals of its practice are to grow awareness of inner silence and to bring the practitioner into an enlightened, interconnected status.

Raffaello Palandri – MMQG Founder

From what you see, there are a lot of concepts we use in our MMQG practice, and that’s the reason why I will start teaching MMQG with these new features in July 2022.

A healer awakens your healing

A healer is not someone who takes away your pain and disease.
A true healer awakens your ability to heal yourself

This is an idea that I often share with the people I help in my coaching practice, or with Tantra or Holistic practices: I am not someone who removes something bad from you. Rather, I am someone who awakens your own holistic ability to heal yourself by balancing your Energy and understanding what is harming you.

Without your cooperation, there is no healing process.

Without growing awareness and understanding, there will be no growth or improvement.

What I do, when I am healing you is enable you. It’s a process that involves communication, trust, love, caring, gratitude.

Yet, it is also a practice that requires commitment from your side. And responsibility, and ownership.

Being healed is something that will necessarily involve your whole being, your body, mind, and soul.

I am the person who can help you in finding again the reasons for your wellness and in balancing your Energy so that you will improve and heal yourself.

To do that, I will use one of many possible tools: Coaching, Tantra, MMQG (Meditation, Mindfulness, Qi Gong), Reiki, Kundalini or Pranic Practices, Breathing Exercises. We will work together in finding what is more effective for you.

To heal, trust me and awaken yourself.