Tai Chi is a mind-body exercise that embodies the Taoist principles of non-resisting, yielding, centering, naturalness and emptiness. It takes its name from the term ‘Taiji’, meaning “The primal beginning” or the harmonious interaction and balance of the opposite energies of Yin and Yang.
Tai Chi increasingly has been recognized as an effective mind-body intervention for improving mood, calming the mind, enhancing focus and concentration, and reducing stress and anxiety.
One of the aspects I like most about Tai Chi practice is that being a body-based exercise at the same time it nurtures life energy and cultivates the mind. Perhaps the best way of describing the effects of ongoing Tai Chi is like having a massage, yoga session and meditation all at once.
Body as a focus
Tai Chi exercise requires a unique way of moving and utilizing the body. This particular method is referred as “The body method.” There are requirements for every area of the body from the head to the feet. For instance, the method for the head requires that one raise the crown of the head with a light and empty feeling (xu lin ding jin). This is accomplished by gently drawing the chin and lengthening the back of the neck. At the same time, there should be a feeling of straightening and lifting from the lower back area (life gate), while naturally dropping and relaxing the hips. The goals of the body method are to develop the skill of connecting the muscle-skeletal structure of the body, optimize body mechanics and gain the ability to utilize the whole body in every movement.
In the first phase of Tai Chi practice, we use the body movements as a focus for the mind. It involves paying attention to every single area of the body and how they all work together to generate the most efficient force. It is a quality of movement I like to call ‘feeling awareness’, that is, the ability to sense the state and movement of every single part and the body as a whole. This is the phase of Tai Chi practice called “knowing yourself.”
Flow of qi
The second phase of Tai Chi training focuses on nurturing and developing vital energy within the body (qi). The way to develop the qi inside the body comprises three main areas of training listed below.
- The body should be open, loose, relaxed and free of blockages and toxins.
- The qi channels should be clear, unobstructed and permeable to the flow of vital energy.
- The mind should reach a state of stillness and clarity.
Once the qi is awakened and experienced inside the body, then it will naturally link and interact with the mind. This is the state where the qi is leading and flowing with the movements of the body. When we experience qi flowing in the body, there is a change in the quality and feeling of the movements of Tai Chi. There will be a feeling of openness, lightness, expansion and pliability of the body. At the same time, the flow of qi will link the joints and tissues and the whole body will be connected.
Opening the flow of qi will clear blockages in the joints and muscles, improve blood microcirculation, increase vitality, help heal chronic health issues and optimize health.
Unifying body and mind
After a period of continuous practice, one will experience that the qi interacts and is mutually linked with the mind and come to the realization that where the mind focus qi follows. Linking the flow of qi with the mind provides an internal focus and helps to stabilize and quiet down the mind.
The unique nature of Tai Chi movements brings the mind into focus. One doesn’t have to fight with the mind. On the contrary, focusing on the principles of Tai Chi practice and the requirements of the form, automatically anchors and brings the mind into focus.
Meditation in Tai Chi is achieved by moving slowly and evenly, consciously relaxing through the various postures, sinking and bringing energy to the core of the body, calming and centering the mind, and developing sensitivity and full awareness of every movement. Moving the qi with the mind generates power that allows to handle the incoming force with yielding and receptive energy, rather than opposing force.
In this manner, we will realize the unification of body, energy and consciousness, where the mind leads the flow of qi and qi activates the movements of the body. Having one continuous flowing qi, Tai Chi truly becomes meditation in motion.
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