Although I try to do t’ai chi every day, sometimes my day gets away from me. But the more frequently I practice, the more often I get random insights that might have slipped by otherwise.
The more familiar the sequence becomes, the more one can relax and let the mind be in the moment. Thinking ahead is necessary when learning the form and building muscle memory. With each repetition, we teach our bodies to remember. Then, at some point, there’s a wonderful equilibrium that settles in, when mind, body and chi are all occupying the same space and in harmony with each other.
When I’m in that space, thoughts drift in—and they are sometimes things that are so obvious that I wonder how I missed them.
For example, I sometimes forget about the importance of breathing and warmups. The two seem to promote each other, particularly if the movement of the warmup is repetitive and cyclical in nature.
Try this one, which is just the very first movement in the form all by itself. Stand in the “ready” position, with the feet in parallel, hip distance apart. Think of all the joints in the body having a little more space and fluidity, so nothing is locked. Notice if the knees are locked in place, and if they are, just soften them forward a little bit. Let the shoulders widen and soften slightly. Let the toes relax down and make contact with the surface below. Think of the top of the head being slightly open to the sky above. Then, with the hands facing back, raise them both up to about waist level, sinking the elbows and relaxing the wrists as you do so. Softly push the hands back down to the starting position, as though you are pushing a pillow of heavy air. Repeat this movement a few times, then add the breath. As you raise your hands, fill the belly completely, but don’t over-inhale. Gently exhale as the hands lower back to their starting position. See if you can draw out the movement on a nice long exhale, enhancing the connection to the ground and the sinking of the chi.
Take the idea of this movement along with you throughout the sequence, especially the exhale/sinking part. Then, each step down will ground you and assist with balance. By suggesting to the body that it is going to move with the breath, you create a relaxation response that promotes the learning process and building of muscle memory. This also enhances your sense of groundedness and improves balance. It seems obvious, but we all know how to breathe, and that knowledge can help with confidence, and thus relaxation, throughout the process of learning and practice.
