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Qigong includes all chi exercises, whether still or moving. These practices aim to direct and cultivate the flow of chi throughout the body and may combine breathing techniques, mental images or body postures. This helps to release any tensions and energy stagnation while stimulating the vitality of the body and strengthening the immune system. Some practices are more internal, others more external. Some, like the eight treasures, have many movements to heal the whole body. Others, with fewer movements, target a particular part of the body.
Chi practice has three main levels and purposes. The first level, often called healing qigong, helps physical problems. The second level, often called Dao-In, is for those who wish to maintain or increase their vitality and health as a preventive measure. The third level, for spiritual practice, is the original qigong. However, good spiritual practice has to connect with the changing transformations of energy and these practices are often at the subtle rather than visible level.
Tai chi or tai chi chuan is a specific type of chi practice that combines different qigong movements using the principles given in the Tao Teh Ching and the I Ching. This art can be practiced at all three levels.
Where to practice? In China people generally do qigong and tai chi in the park, where the air is fresh. If an indoor space is used, be sure there is good air circulation. At the beginning, minimize any distractions from traffic or other noise. Later, as concentration deepens, you can practice almost anywhere.
When to practice? It is important to respect natural rhythms. Being active in the morning and relaxed at night nourishes the body and the spirits. A healthy, positive routine will enhance the chi practice and improve the overall health and well-being.
Generally people practice qigong and tai chi movement in the early morning. It is best to practice with a half-empty stomach. Energy is abundant in the early morning, but it is better to be moderate and avoid over stimulation, so start very slowly and gently. For people who do mental work, the best time is from 3-5 pm, or 40 minutes before a light meal. Remember that everyone differs in their energy composition, preferences and life schedules. Be in tune with your own body, and pick a time that works best for you.
How much practice? Be moderate. Usually about 20 minutes to an hour in the morning is plenty and you may want to practice again later. Tailor your practice to your bodily rhythms and energy level. Always do warm-ups and include the closing sequences during any practice. The most important thing is to enjoy. If you force it, there will be no benefit. When you do it for enjoyment you become a person whose spirit is content, or a shien:
A young man traveled to a foreign land to attend the school of a famous teacher of Tao.
“What do you wish from me?” the teacher asked.
“I wish to be your student and the finest Taoist in all the land,” the young man replied. “How long must I study?”
“A minimum of twenty years,” the teacher answered.
“Twenty years is a long time,” said the young man. “What if I studied twice as hard as all your other students?”
“Forty years,” was the teacher’s reply.
“Why is that?” the puzzled young man asked.
The teacher responded: “When one is fixed on achievement, the mind becomes tight and one is further from the Way than before”.
How to practice? Correct posture is crucial. Align the spine from the tailbone to the top of the neck, yet remain relaxed and flexible. Keep your tailbone tucked forward, including the sphincter muscle around the anus. The chin is kept slightly tucked in, and the head erect, as if a string was attached to the crown of your head and pulled up. Good posture is a virtue to be cultivated at every moment in life.
Proper spinal alignment will enable the internal energy to flow unimpeded but also keep breathing through the nose and from the lower abdomen. Remember to keep your spine erect and your back slight bowed during all chi movements. Be well rooted and transfer the weight totally with each step to feel the connection with the earth as you walk.
Know Your Center: Our bodies have three main ‘centers’ or tan tien. The upper tan tien, regarded as the connection between the physical and spiritual, lies between the eyebrows. The middle tan tien, associated with the heart or soul, lies between the nipples. The lower tan tien, connected to the energy of the earth, lies just below the navel. For males, the center, origin and focus of their movements is generally the lower tan tien. This helps to strengthen their physical and sexual stamina. Females, whose lower tan tien is already grounded, may focus on the middle tan tien as the origin of their movements. The centers can also differ with the practice as well as the situation of some individuals. Be in tune with your own body centers and consult with your teacher.
Relax and Enjoy: Chi practice requires a relaxed, attentive awareness as a muddled, distracted mind cannot give precise messages to the body. A relaxed, uncluttered mind enables you to let go of everyday tensions, instead of worrying, analyzing and keeping the mind busy. Let your mind be free to focus on the practice. The more you focus, the more benefit there will be.
All chi practices can help nurture your true potential and become an enticing source of pleasure. The real secret to mastering chi is to enjoy. Spiritual awareness is not achieved through grim striving. Just relax, continue to practice, and let the spirit unfold naturally.
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