Cupping

Definition

Cupping: a healing modality in Traditional Chinese Medicine that uses small cups to suction the skin to disperse and break up stagnation by drawing congested blood or energy to the surface.

Pain results from the congestion, stagnation, and blockage of energy, fluids, lymph, phlegm, and blood. Cupping is a method of breaking up the blockage to restore the body’s natural flow of energy.

Common Questions

How is cupping therapy done?

The cups are made from plastic, glass, bamboo, or silicone.

There are primarily three cupping techniques: dry, wet, and flash.

  • Dry cupping is the most popular and is a decompression technique.
    • A dry cup is placed over the treatment area, and a vacuum is created (by flame or with an air pump) in the cup to draw the skin and underlying tissue toward the surface.
  • Wet cupping is similar to dry, with one exception.
    • Before the cups are applied, the area is sanitized, then tiny incisions are made in the skin, so when the cups are applied, the suction draws out blood.
  • Flash cupping is most often used for upper respiratory conditions.
    • The cups are applied and quickly popped off again.
    • This method is commonly used for treating children.

What are the benefits of cupping therapy?

  • Improve blood flow
  • Improve immunity by increasing lymphatic output
  • Reduce inflammation
  • Calm the nervous system
  • Stretch muscles and connective tissue
  • Loosen restrictions and adhesions in the tissue
  • Provide relaxation
  • Optimize athletic performance
  • Improve overall wellbeing

Are there any side effects of cupping?

The cup’s vacuum suction can break small capillaries in the tissue, causing purple or red circles on the treated area. This process promotes the healing mechanisms within the body. The circles can last for a few days.

History

  • Hippocrates discussed cupping in his writings as a way to correct imbalances within the body.
  • In Traditional Chinese Medicine, cupping was written about in 281 CE.
    • During the Tang dynasty, cupping was the primary treatment for tuberculosis.
  • Cupping was used in Native American, Egyptian, and Islamic medicine.
  • From the 1500s to the late 1800s, it was offered by attendants at public bathhouses.
    • Cupping was used for chest pains, indigestion, muscular problems, and colds and flu.

Resources

If you are curious, what a cupping therapy session looks like, refer to YouTube to watch a session for free.

If you would like to experience a cupping therapy session, many acupuncture, massage therapy, and alternative medicine offices offer this service.

Herbal Medicine

Definition

Herbal medicine: the practice of using herbs and herbal preparations to maintain health and to prevent, alleviate, or cure disease.

Herb: any plant or plant part used for its therapeutic value.

  • Many herbal medicine traditions consider minerals and animal substances to be included.

Common Questions

How is herbal medicine different from pharmaceutical medications?

Herbal medicine:

  • Prepared from living or dried plants that contain hundreds to thousands of interrelated compounds.
  • The safety and effectiveness of herbs is often related to the synergy of its many different compounds.

Pharmaceutical medicine:

  •  Chemical products that are highly refined, purified, and usually synthesized.
  • In 1987, 85% of drugs were originally derived from plants.
  • Today, 15% of drugs are derived from plants.

What is the difference between herbal medicine and western medicine? 

Herbal medicine:

  • Treats people as individuals irrespective of the disease or condition they have.
  • Stimulates their innate healing power through the use of such interventions as herbs, diet, and lifestyle.

Western medicine:

  • Attacks diseases using strong chemicals that are difficult for the body to process, or through the removal of organs.
    • Ignores the unique makeup of the individual.
    • Many patients under conventional care suffer from side effects that are as bad as the condition being treated.

History

  • It has been the world’s primary medicine since the beginning, with a written history of more than 5,000 years old.
  • Today, 75% of the world’s population relies primarily on herbal medicine.

Resources

A large portion of this website is dedicated to herbal medicine. Each herb’s page provides a brief description, its medicinal properties, incorporation recommendations, and resources.

Qigong & Tai Chi

Definition

Qigong: an ancient Chinese exercise and healing technique that involves meditation, controlled breathing, and movement exercises.

  • There are thousands of qigong styles, each with practical applications and different theories about Qi (“subtle breath” or “vital energy”) and Gong (“skill cultivated through steady practice”).

Tai Chi: an ancient Chinese discipline of meditative movements practiced as a system of exercises.

  • A type of Qigong.
  • The philosophy of tai chi is that everything consists of two opposing forces that harmonize with each other to create a whole.
    •  It was created by applying the concept of Tai Chi to very natural movements using relaxation and breathing to generate health, longevity, and internal strength and power.
  • The words tai chi chuan in Chinese means “supreme ultimate boxing”.

Common Questions

What is the difference between Qigong and Tai Chi?

Qigong:

  • Usually, a single move repeated over and over, and sometimes does not involve movement at all, but will focus only on breathing
  • Considered a free form practice
  • System of wellness

Tai Chi:

  • A series of multiple movements
  • Requires discipline to form and posture
  • Martial Art

What are the health benefits of Qigong and Tai Chi?

  • Improves balance
  • Lowers blood pressure
  • Reduces heart rate
  • Increasing heart variability
  • Eases depression and anxiety symptoms
  • Increased bone density in post-menopausal women
  • Improves the quality of life
  • Increases endurance
  • Improves immunity
  • Assists to achieve and maintain a healthy body weight

History

Qigong

  • Its origins date back over 2,000 years.
  • Origin attributed to the Yellow Emperor (2696–2598 BC) and the classic Huangdi Neijing book of internal medicine.
  • Confucius (551-479 BC) and Mencius (385-302 BC) are considered the founders of the Qigong scholar tradition through their writings.
  • The Taoist monks Lao Tzu (400 BC) and Chuang Tzu (300 BC) both discussed the principles of Qigong in their writings.

Tai Chi

  • Its origins date back over 700 years.
  • A Taoist monk named Zhang San Feng created it.

Resources

Qigong and Tai Chi are often offered at community centers, hospital networks, spiritual centers, and gyms.

  • If there are no classes in your area YouTube and media through your library are free resources!

Traditional Chinese Medicine (TCM)

Definition

Traditional Chinese Medicine (TCM): Views the human body as a small universe of interconnected systems, including physical elements as well as subtle energies.

TCM focuses on the balance between yin and yang, which are the forces that exist in humans and all things within the Universe. A healthy person is in harmony with these two forces. A dis-eased person is unbalanced between the two forces.

Common Questions

What is TCM founded on? 

TCM Principles

  1. Your body is an integrated whole.
  2. You are completely connected to nature.
  3. You were born with a natural self-healing ability.
  4. Prevention is the best cure.

What are the healing modalities of TCM?

  1. Acupuncture
  2. Acupressure
  3. Herbal Medicine
  4. Holistic Nutrition
  5. Cupping
  6. Qigong and Tai Chi

History

  • TCM is one of the oldest medical systems in recorded history.
  • TCM has a recorded history of over 2,000 years.
  • Today, nearly a quarter of the world’s population use TCM as a first resort.

Resources

In the United States, it is more common to visit a separate practitioner for the different healing modalities within TCM.

  • Acupuncturists are becoming more prevalent, and the U.S. and some medical insurance providers now cover their services.
  • Cupping is often offered at massage therapist offices, wellness centers, and alternative medical facilities.
  • Qigong and Tai Chi are often offered at community centers, hospital networks, spiritual centers, and gyms.
    • If there are no classes in your area, YouTube and media through your library are free resources!

Earthing / Grounding

Definition

Grounding: connecting with the Earth both physically and spiritually

  • Physically through specific yoga poses or body postures that create a connection with the ground such as sitting on the floor with your back against a wall or mountain pose
  • Spiritually through tapping into the grounding energy of the Earth (and the universe) through intention or meditation 

Earthing: direct contact with the Earth’s surface through standing/walking barefoot or sitting/laying on the ground. There are also conductive systems such as bedsheets and floor mats that facilitate the transfer of energy from the Earth into the body

These words are often used interchangeably.

However, they have slightly different definitions.

Common Questions

What is the difference between grounding and earthing?

  • Physical grounding occurs when you are planted in a firm, stable position on the ground
  • Spiritual grounding is visualizing and feeling your connection with the Earth
  • Earthing is direct skin contact with the Earth or the use of a conductive system to receive the same benefits

What are the benefits of grounding?

Grounding helps emotional stability by calming the mind. It helps one to deal with traumatic or stressful situations and crises.

What are the benefits of earthing? 

Earthing restores and stabilizes the bioelectrical circuitry that governs our physiology and organs, recharges and thins our blood, enhances immune function while decreasing inflammation and pain.

History

Earthing has existed as long as humanity has. Humans used to walk barefoot and live in homes with earthen floors. The disconnection from the Earth and its benefits were only discovered when we went without them through shoes, sidewalks, streets, and flooring.

Resources

  • Googling “grounding meditation” or “grounding yoga sequence” are great, free ways to discover the benefits of grounding for yourself
  • To learn more about the science of earthing, watch this free documentary: The Earthing Movie
  • You can earth for free by making skin contact with the Earth or purchase earthing products that enable you to get the benefits inside while you work or sleep

Holistic Medicine

Definition

Holistic Medicine: treatment of the whole person, taking into account mental and social factors, rather than just the symptoms of a disease.

Words often associated with holistic medicine: alternative medicine, complementary medicine, and integrative medicine.

Alternative Medicine: modalities of healing or treating a disease that is not included in the traditional medical curriculum of the U.S. and Britain.

Examples: chiropractic, acupuncture, traditional Chinese medicine (TCM), herbal medicine, Ayurveda, homeopathy, naturopathy, massage therapy, yoga, meditation, holistic nutrition, nature therapy, animal therapy, color therapy, massage therapy, play therapy, music therapy, art therapy, dance therapy, biofeedback, Reiki, Qigong, and Tai Chi.

Complementary Medicine: when a patient under a western medicine treatment plan uses alternative medicine modalities for additional support.

Integrative Medicine: when a patient has both western and alternative medicine within their treatment plan.

Holistic medicine describes the approach holistic practitioners have regarding disease and infection.

Alternative medicine is the all-encompassing term for the healing modalities not taught or utilized within western medicine.

Common Questions

What is the difference between western (allopathic) medicine and holistic medicine?

The treatment model of western medicine is to identify the disease or infection by observing the symptoms. The goal is to eliminate the problem through medication or surgical procedures. The healthcare provider is focused on a specific illness, body part, or symptom. The role of the patient is passive.

The treatment model of holistic medicine is to identify what caused the disease or infection and to fix the root cause. Infection and illness occur when the body is out of homeostasis (balance, stable equilibrium) for too long. Depending on the patient, specific foods, herbal supplements, physical exercise, spiritual practices, and stress-management tools are prescribed. The healthcare provider is focused on the whole body. The patient is actively involved in their healing.

Western medicine does not address the root cause of disease and infection, which means that the same issue can occur again within the person.

What is the difference between complementary medicine and integrative medicine?

Complementary medicine is when a person is under the care of a Western doctor with a western treatment plan but may receive alternative medical treatments for added relief.

Integrative medicine is when a person is under the care of a provider who uses both western and alternative medicine to create their treatment plan.

History 

Hippocrates is known as the father of medicine and lived in the 4th century B.C.

  • First one to encourage self-healing of the body

The three oldest holistic medicine modalities recorded that are still in use today are herbal medicine, Traditional Chinese Medicine (TCM) and Ayurveda. 

Herbal medicine

  • Oldest holistic medicine
  • Uses plant’s medicinal powers to return the body to homeostasis
  • Western herbalism originated in Ancient Greece and Rome, then spread to Europe, then North and South America

Traditional Chinese Medicine (TCM)

  • Views the human body as a small universe of interconnected systems, including physical elements as well as subtle energies, such as “qi,” or life force, and “shen,” or spirit

Ayurveda 

  • Stems from ancient Vedic culture in India
  • Emphasis on prevention and encourages the maintenance of health through close attention to balance in one’s life, right thinking, diet, lifestyle, and the use of herbs

Germ theory emerged in the late 1800s, which created an entirely new model of medicine.

    • Focus shifted to intervention only
    • Diseases were now seen as invaders to be destroyed with medications
    • Doctors began to pay less attention to healthy lifestyle choices, environmental factors, and emotional health
    • Emphasis on symptoms and syndromes
    • The role of the patient switched from active participant to passive receiver of medication to “fix” them

Today, more and more people are recognizing the flaws of germ theory-based healthcare and are starting to take responsibility for their health.

Resources

There are many aspects to holistic medicine because it addresses the body, mind, and soul. This website, Revive Report, is entirely focused on holistic medicine and how to apply it’s principles to your life. I recommend you explore this site to further your exploration and research.

Meditation

Definitions

Meditation: a practice where an individual uses a technique, such as mindfulness or focusing their mind on a particular object, thought or activity, to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state

Mindfulness: is the ability to be present, to be in the here and now, fully engaged with whatever you are doing (not thinking about the past or the future)

Common Questions    

Why should I meditate?

The majority of thoughts are repetitive and negative, not serving a purpose, but a programmed subconscious loop in the brain. The constant dialogue in your mind is draining energy from you in this present moment. Incessant thoughts take you to the past (which no longer exists) or the future (that does not exist yet). While your thoughts are in the past or future with regret, guilt, shame, worrying, or planning, you are missing the full experience and joy of right now.

All we have is the present moment. To truly be present now means you are devoting all your attention and energy to the experience that is currently happening. This leads to more loving interactions and deeper connections with others and the world around you. When you stop focusing on the past and future, depression, stress, and anxiety disappear.

How do I meditate?

Sit in a comfortable position with your spine straight and hands on your lap. It is common to sit cross-legged on a cushion or blanket, and a chair is an option as well.

What is the difference between silent and guided meditation? 

Silent meditation has no facilitator verbally guiding the meditation and is done in silence.

Guided meditation involves a facilitator verbally guiding the meditation, sometimes accompanied by calming music.

What kinds of meditation are there?

  • Silent
    • Zen
      • In meditation, you observe and let go of thoughts and feelings that arise, while maintaining an awareness (thinking about not thinking)
      • Buddhist meditation
    • Vipassana
      • In meditation, you follow the flow of your breath and bodily sensations
      • Buddhist meditation
    • Mindfulness
      • In meditation, you observe the flow of your breath and bodily sensations

The difference between vipassana and mindfulness is the intention.

Vipassana’s goal is through awareness one will ultimately see their true nature.

Mindfulness is based on stress relief, relaxation, and the ability to be present.

  • Guided
    • Mantra
      • In meditation, you repeat mentally or verbally a sound, word, phrase, or prayer
      • Originally a Hindu meditation technique
      • Transcendental Meditation is a form of mantra meditation.
        • You meet with an instructor one-on-one, and a mantra is assigned to you
        • You chant this mantra mentally twice a day for 20 minutes
    • Body Scan
      • In meditation, you pay attention to different parts of the body and bodily sensations in a gradual sweeping of attention through the body from feet to head
    •  Visualization
      • In meditation, you visualize something positive, such as a future goal, and experience the feelings associated with this desire
    • Loving Kindness or Metta
      • In meditation, you mentally send goodwill, kindness, and warmth towards others by silently repeating a series of mantras
      • Originally a Buddhist meditation technique

How do I stop thinking when I meditate? 

Your brain does not automatically stop thinking when you sit down to meditate. It is easy to expect that you should be in complete stillness and peace when you meditate. Just as you don’t learn how to play an instrument in a few lessons, meditation takes consistent practice.

Thoughts still come, perhaps regularly. Do not judge them or try to silence them. Just observe as you would clouds floating by in the sky.

What is the difference between prayer and meditation?

Prayer is when you talk to God/Source/the Universe/your Higher Power.

Meditation is when you listen in stillness or are tuning in to a higher vibration of consciousness and connection.

What are the benefits of meditation?

  • Physical Health
    • Decreases blood pressure
    • Reduces the risk of heart disease and stroke
    • Treats adrenal fatigue
    • Decreases inflammatory disorders
    • Reduces age-related memory loss
    • Improves sleep
    • Minimizes pain
  • Mental Health
    • Improves information processing and decision making
    • Reduces stress
    • Relieves anxiety
    • Decreases symptoms of depression
    • Decreases symptoms of panic disorder
    • Promotes emotional health
    • Enhances self-awareness
    • Lengthens attention span
    • Reduces alcohol and substance abuse

History

  • Ancient
    • The oldest record about meditation was written in 1500 BCE in India within a Vedic (Hindu) text
    • In the Torah (also the first 5 books of the Old Testament in the Bible) it states that Isaac went to the field to meditate
    • From 301-600 AD the Chinese Taoist and Indian Buddhist traditions began their meditation practices
  • 20th Century
    • In the 1960s, American scientists began researching meditation with the religious components removed
    • In 1979, Dr. Jon Kabat-Zinn founded the Center for Mindfulness at the University of Massachusetts Medical School
    • In 1981, the first Vipassana meditation centers outside India and Myanmar were established in Massachusetts and Australia
    • In 2000, the first clinical trial of mindfulness with cancer patients was conducted,  indicating beneficial outcomes for the MBSR programs

Resources

My favorite app for meditation is Insight Timer, and it is free! The app provides a timer for silent meditation and has thousands of guided meditations that vary by time and theme.

Yoga

Definitions

Yoga: a mental, physical, and spiritual practice that originated in ancient India, specifically within Hinduism.

In Sanskrit, the word yoga means union.

  • Yoga is a practice that aims to join the mind, body, and spirit. The ultimate goal is to achieve liberation.

In the West, we tend to focus on Hatha yoga or physical yoga, but there are 8 different components of yoga.

The 8 Limbs of yoga (as listed in Patanjali’s Yoga Sutras)

  1. Yamas: Five abstentions (or outer observances)
  2. Niyama: Five inner observances
  3. Asana: Meaning “seat” and referring to the physical posture needed for meditation
  4. Pranayama: Controlled or suspended the breath
  5. Pratyahara: Withdrawal of the senses
  6. Dharana: Single pointed concentration
  7. Dhyana: Meditation
  8. Samadhi: Liberation

Hatha yoga or physical yoga is part of the third limb, asana.

    • Hatha yoga helps to stretch and relax the body so that you can sit in meditation.

Common Questions 

What types of physical yoga are there? 

  • Hatha
    • A general category for a physical yoga class
  •  Vinyasa
    • Fluid and movement-intensive
    • Classes are sequenced to flow from pose to pose
    • Breath is linked to movement
  • Yin
    • Designed to help you sit longer, and more comfortably in meditation
    • A Passive practice of seating and supine poses help for 3-5 minutes
  •  Restorative
    • Extremely relaxing and calming
    • Uses bolsters, blankets, and blocks to prop students into passive poses so the body can experience the benefits of a pose without having to exert any effort
  •  Iyengar
    • Intense focus on alignment and correct posture within poses
    • Heavy utilization of props for assistance: blocks, blankets, straps, chairs, and bolsters
  •  Ashtanga
    • Physically demanding
    • Physical movement is linked to the breath
    • Always performs the same poses in the same order
  •  Bikram
    • Held in a heated room
    • The same sequence of 26 poses in each class
    • Different sequence and poses than Ashtanga
  • Hot Yoga
    • Held in a heated room
    • The sequence of poses deviates from Bikram and varies per class
  • Buti Yoga
    • A high-intensity fusion of yoga, tribal dance, and plyometrics
    • Combines cardio, strength training, and flexibility
  • Kundalini Yoga
    • Incorporates movement, dynamic breathing techniques, meditation, and the chanting of mantras
    • The goal is to build physical vitality and increase consciousness
  • Aerial Yoga
    • Uses a hammock or yoga swing to allow students to perform postures that they may not ordinarily be able to attempt on the yoga mat
    • Combines yoga with moves inspired by pilates, dance, and acrobatics

There are other types of yoga classes available beyond this list.

I listed the ones I find to be the most common.

What are the benefits of yoga?

There are many benefits of yoga that have been proven through scientific research:

  • Physical Health
    • Lessens chronic pain
    • Lowers blood sugar
    • Reduces inflammation
    • Improves breathing
    • Lowers blood pressure and improves cardiovascular health
    • Improves flexibility and balance
    • Promotes sleep quality
    • Enhances the quality of life
    • Migraine relief
    • Builds muscle strength
    • Improves posture
    • Drains your lymphatic system and boosts immunity
  • Mental Health
    • Decreases stress
    • Relieves anxiety
    • Decreases symptoms of depression
    • Increases focus
    • Improves self-esteem

What is the difference between yoga and pilates? 

Yoga is a physical, mental, and spiritual practice that’s ultimate goal is to experience liberation and enlightenment. However, many yoga classes today only teach the physical aspect.

Pilates was invented in 1920 to gain flexibility, strength, and body awareness without building bulk. The main goal of Pilates is to strengthen the stomach, improve posture, stabilize and elongate the spine, and develop balance and overall strength.

Ultimately, the main difference is the intention behind each practice. Yoga is rooted in spirituality while pilates was created for physical fitness.

History

The first time yoga was written about was in the Indus-Sarasvati civilization in Northern India over 5,000 years ago. Yoga was discussed in the Rig Veda. The Veda was a collection of texts containing songs, mantras, and rituals used by Brahmans (Vedic priests).

The first systematic approach to yoga was published by Patanjali and called the Yoga-Sûtras sometime between 101-200 AD.

  • Patanjali organized the practice of yoga into an “eight limbed path” containing the steps and stages towards obtaining Samadhi or enlightenment.
    • Patanjali is considered the father of yoga.

In the late 1800s, yoga was first introduced to the West.

  • In 1893, Swami Vivekananda lectured on yoga and the universal themes that exist in all major religions in Chicago at the World Fair.
    • Swami Vivekananda was the first Indian monk to translate yogi texts from Sanskrit into English.

Yoga did not become an accessible group practice in the United States until the mid-1900s.

  • In 1947, Indra Devi opened the first yoga studio in Hollywood, California.
  • In 1961, Richard Hittleman began teaching the physical practice of yoga on TV.
  • In 1969, Swami Satchidananda opened the Woodstock Festival.
  • In 1970, Swami Rama amazed the Menninger Foundation with the ability to control his autonomic nervous system functions, including heartbeat, pulse, and skin temperature.

Resources

My favorite YouTube channel for free yoga is Yoga with Adriene.

YouTube and your local library are both excellent free resources.

Channeling

Definitions

Channeling: to serve as a medium for (a) spirit

Medium: a person who mediates communication between (a) spirit and living human beings

Common Questions

How does a person channel? 

Channeling occurs when a person quiets their mind and allows themselves to become an empty vessel that spirit can communicate through. When a person is channeling, the words that are spoken through them are not their own, but a non-physical entity’s. 

A person quiets their mind when they meditate. When there are no thoughts or attachment to anything, there is stillness. It is within this stillness that a person can open themselves for a spirit to come through. 

Channeling can be done through the non-physical entity speaking directly through a person and automatic writing. Most well-known channelers today have an entity speak through them. Automatic writing is a common way to begin channeling.

What is automatic writing? 

Automatic writing is when you quiet the conscious mind (normally through meditation) and allowing your unconscious mind to write, this allows for (a) spirit to give guidance or answer a posed question. 

Standard Protocol

  1. Quiet the mind and relax the body through meditation.
  2. Ask a question.
  3. Wait with a pen to paper or fingers to keyboard until you hear or feel a response, and begin writing. 

What is the difference between a channeler and a psychic? 

A channeler serves as a medium for (a) spirit to communicate through. The person is not the one communicating or giving information. 

A psychic is a person who uses their own abilities, specifically an extra-sensory perception (ESP) to acquire information and knowledge. 

There are four main types of psychics: 

  1. Clairvoyance: an extra-sensory perception (ESP), that enables them to tune into the energy of people or objects and see things visually. Example: Remote viewing 
  2. Clairaudience: an extra-sensory perception (ESP), that enables them to tune into the energy of people or objects and hear things. Example: Long Island Medium
  3. Clairsentience: an extra-sensory perception (ESP), that enables them to tune into the energy of people or objects and feel the emotions or energy of the people or things Example: Empath 
  4. Claircognizance: an extra-sensory perception (ESP), that enables them to tune into the energy of people or objects and simply know information. Example: Nikola Tesla 

History 

Our connection to something bigger than ourselves has always been held together with channelers.

  • Ancient Greece:  Oracles were seen as the mouthpiece of the gods. Oracles lived in temples where they were consulted on matters of the future.
  • The Torah, Bible, and the Koran are all described as holy books that were written by God through man, the exact definition of automatic writing. 

All three texts are full of prophecies, commands, and instructions from an entity outside the person who is literally writing.  

  • Prophets were considered the medium between God and man. Their words were considered channeled information. 
  • In Christianity, speaking in tongues is discussed numerous times in the New Testament of the Bible and famously occurred on the day of Pentecost. Speaking in tongues is when the Holy Spirit communicates through a person. 

Resources

A fantastic resource to learn how to channel your higher self/intuition is Jess Lively. Her podcast, TV episodes through YouTube, and website are all excellent options. 

Recommended Channelers

To explore channeled videos and books,

YouTube & your local library are both

excellent resources that are free!