Here it is:

I thought I'd write a short piece to introduce the basics of Tai Chi to those of you who are new to all this.

Most of you have probably seen Tai Chi and maybe been struck by its flowing movements. It is often described as meditation within movement - or seen even as a form of relaxed choreography. The name "Tai Chi" is an ancient concept found in early Taoist (A Chinese Philosphy and Religion which seeks to find "the way" of harmony and non attachment) texts such as the I Ching (a book of wisdom probably written over 2 500 years ago). It refers to a supreme archetypal principle which governs everything: Yin and Yang.

Yin and Yang can be likend to soft and hard, full and empty, night and day and form the basis of an idea of a basic essential balance to everything, something that one can find and adhere to, bringing balance, order and happiness once it has been embodied by human beings.

In Tai Chi this idea of ever changing flux and change, which follows the principles of Yin and Yang, is used to enhance ones understanding of oneself, ones physical body, energy (Qi), environment and understanding of martial skill.

Many early Tai Chi masters refined such undertstanding and where able to defend themselves and maintain their health whilst improving their qualities such as courage, compassion and self mastery. This is something that still carries on today, with some Western practitioners now attaining similar levels of mastery.

From our perspective we often need to practice something that will occupy our attention whilst bringing noticable benefit to our mental and physical state, freeing us from stress and providing us with an activity that we can let go with. Tai Chi is such a thing and more.

To begin with, learning Tai Chi can take the form of learning set moves in sequence. Moves that help us improve posture for example or help us to enhance flexibility and relaxation. At first it may feel like we are in an alien environment, ie. in our bodies and not in our heads, learning to move in a more concious way. Learning Tai Chi is a skill and can be so rewarding because it helps us relax, in fact it makes it neccessary to relax, it almost forces us to relax - because as soon as we tighten up too much we lose the flow and the thread. Conversely if we let go too much and go all floppy, we forget about keeping aware and focussed so we don't quite get it that way either. Luckily though it isn't that hard, we just need the right kind of gentle effort to make it all work well, so we can really enjoy it and benefit.

To begin with you could try following me with this video of 24 short moves (you won't get it straight away, it will take a few attempts to get the gist of it, but keep trying). The best thing to do is try the first three of four moves, rewind the video, watch these moves again and try to follow again. Keep trying this until you can do the first eight moves. Don't put pressure on yourself, Tai Chi takes time. Take a couple of weeks to get the first 8 moves.

 

In recent years there has been increasing interest in the ancient art of Tai Chi, which, for centuries, has been a closely guarded secret in China. All across China, in the early mornings from five o’clock onwards, you can see people of all ages practicing Tai Chi in the parks or at the side of the road.

Nowadays you can see these amazingly beautiful art forms practiced by dedicated practitioners throughout the West, since many renowned practitioners from China are living here. These practitioners have passed on their experiences and understandings to Western disciples who now share these practices with their students in a much more ‘open door’ atmosphere than was traditional in China.

Tai Chi can be described as a dynamic form of moving meditation, which helps to bring about calm and peace of mind whilst gently exercising the whole body. The basic principles of Tai Chi that inform the art are those of relaxation, yielding, and the cultivation of inner strength and harmony.

As a form of exercise, Tai Chi is accessible because all the practices and movements are easy to perform, performed in a natural relaxed way, and cause no excessive stress on the body. The flowing and graceful movements of Tai Chi enhance the flow of energy in and around the body.

Many of the health benefits of Tai Chi practice naturally arise through a regular sustained practice and exploration of its underlying principles as they manifest in both body and mind. As the practice deepens naturally, through dedication and time, everyone can experience a deeper understanding of the principles that are the foundation of Tai Chi practice.

The principles of Tai Chi include using the mind as opposed to physical force, postural alignment and relaxation of the body, allowing the breath to be natural, and cultivating the mind to be calm within movement. I shall talk about these underlying principles in more detail later on in the article.

From its origins in 14th Century China, the practice of Tai Chi has been handed down from generation to generation and is widely recognized as a simple art form with profound benefits for health, vitality and well-being.

The roots of Tai Chi practice can be found in the ancient Taoist philosophies based on (amongst other things) the principles of Yin and Yang.

Taoism offers a philosophy of observing events, noticing their spontaneous arrangements, and explaining them in order to live more in harmony with the world. One of the major goals of Taoism is health and longevity, thinking being that if you live more in harmony with your surroundings, you will be able to live a more balanced, happier, and healthier life.

It is said that a Taoist master called Chan San-feng was the founder of Tai Chi and that he was taught the practice in a dream, which was confirmed later by his observations of nature. In the dream, a crane and a snake were engaged in mortal combat. He noticed how the snake would recoil to avoid the snake’s attack before striking and how the crane would use its wings to softly cover the snake.

The dream gave Chan San-feng an insight about the practicality of yielding, pliability and softness. He translated these insights into many of the postures and movements that are common in Tai Chi today such as ‘White Crane spreads its Wings’ and ‘Snake creeps down’, and ‘Wave Hands like Clouds.’

Apart from the Bible, the Tao Te Ching is the most widely translated and printed philosophical text in the world. The text is deeply poetic and profound, its words pointing out the way to find harmony of body mind and spirit.

Many of the principles contained within the Tao Te Ching emphasis simplicity and the cultivation of a calm contented body/mind.

The Tao (Te Ching) is about observing and following nature’s processes. In other words, observing the responses from nature as a result of ones actions and then adjusting those actions accordingly.

The Way of Tai Chi (or the ‘Tao’) is therefore more about listening and responding than taking specific conscious action. It is about cultivating a deeper and deeper awareness of bodily processes and cultivating strength through relaxation and consciously releasing tensions in the body.

In accord with these principles, in Tai Chi practice, we learn to cultivate a calm attentive mind, allowing the body to arrive into balance. This is known as investing in loss. Western thinking says that in order to become strong we need to build up our bodies and feed the ego. In Tai Chi practice we soften and relax both body and mind, and learn to let go of the analytical/superficial-thinking mind.

In Taoist cosmology and philosophy, the laws of Yin and Yang are seen to affect all processes at work in the world, and encompass the idea of harmonising body, mind, and breath.

The early Taoist philosophers referred to the void and boundless state that existed before the world was created as Wu-Chi or the ultimate formless state. This state cannot be understood with the rational mind, yet everything in the material world as we understand it, is formed out of this state. Out of this void, the two opposites of Yin and Yang are born. These opposites are both complementary opposites and interdependent, relying on each other for their existence. These two opposites form the polarities of experiences in life – light and dark, black and white, masculine and feminine – that shape experiences of the world as we know it.

The (whole) Tai Chi diagram [shown below] represents balance, whilst Yin (black) and Yang (white) represent change. The two aspects of Yin and Yang are harmoniously balanced yet in a state of constant flux and change.

All the principles of the practice of Tai Chi can be understood by reference to the traditional Tai Chi diagram (Yin and Yang).


Stillness within Movement

In Tai Chi practice we cultivate a calm attention to the movements of the body. The movements of the Tai Chi form are slow, continuous and flowing. If the movements are slow, you can breathe deeper and allow the breath to sink to the belly. This has a soothing effect on mind and body, and allows the movements of the body to become active and nimble. Additionally, the movements of Tai Chi should be continuous from beginning to end in an endless circle. One movement flows into the other, just as in the Tai Chi diagram.

Postural Alignment and Relaxation of the Body

Finding and sustaining a good bodily posture is the key to tapping into and circulating the subtle body energy that brings about physical well-being.

This encompasses the more ‘external’ postural aspects of the practice. Briefly speaking, the shoulders, chest and waist should be relaxed, the spine upright, the pelvis tucked under, and the whole body loose, aligned and stable. Many western therapies and practices have borrowed these postural understandings and insights.

A structurally aligned body will be more readily able to relax. This helps the practitioner receive bodily experiences and begin to cultivate physical well-being. Through consciously softening and releasing any accumulated tension in the muscles and tendons, a base of physical well-being can permeate deeper into the body, eventually bringing the mind to a more open expansive and receptive state.

Simply put, more specific postural ‘requirements’ of Tai Chi include:

 

1)     Relaxation of the Waist

The waist is seen as the master of the body and should sink, allowing the feet to form a strong base.

 

2)     Correct Position of Chest and Back

The chest is relaxed slightly inwards so the energy can sink to the lower abdomen. The spine should be held upright.

 

3)     Keeping the Head Upright

The chin should be slightly tucked-in and the head upright, allowing the spirit to rise to the top of the head.

 

4)     Sink Shoulders and Elbows

Shoulders and elbows should both be relaxed. If you lift your shoulders the chi will rise with them and the whole body will be without root.

 
Using the Mind instead of Physical Force

 While performing the movements, one maintains tranquillity of mind. This is done by focussing the mind not on the gross (more external) movements of the body, but on the subtle bodily sensations that arise in the body as a result of movement.

 During practice, we can notice the natural tendency of an untrained mind to persistently wander off to more external experiences. Noticing this movement of mind, one is then encouraged to bring the attention back to bodily sensations. Over time, with patience and persistence, a sense of inner peace and a calming of the mind will naturally arise.

 As the mind calms and the body relaxes into the postures of Tai Chi practice, the mental mood becomes more tranquil and the practitioner can realize a sense of peacefulness and effortlessness. With this quality of attention there is no need to force the body upright, the whole energy body supports itself and you can experience a sense of rootedness and buoyancy. In my experience this is most profoundly experienced while practicing outside in the fresh air, especially in close proximity to trees and water.

Relaxed Breathing and Awareness

In Tai Chi practice we encourage the breathing to be natural, relaxed and through the nose with the tongue lightly touching the roof of the mouth. The subtle sensations arising in the body through breathing can help us focus more deeply on the body as opposed to external stimuli.

Over time, we can learn to use the breath sensations to focus more deeply on body sensations. By doing this, we can cultivate a clear intention to deepen our experience of bodily sensations, and then use the out breathing to consciously relax and release the body. This is an excellent way of cultivating bodily awareness and sensitivity.

 As we deepen in our practice, we can expand our attention to the whole connected body in movement, together with all the thoughts and emotional states that arise in consciousness.

 
Health Benefits of regular Tai Chi practice

 With just 20 minutes practice each day, on a regular basis, you can experience real tangible benefits. The beneficial effects of Tai Chi have much to do with its characteristic features – the concentration and mental focus required, the slow controlled movements, and regular deep breathing - all contributory factors in the prevention and treatment of disease.

Tai Chi has been recommended for a variety of ailments including arthritis, hypertension, stress, poor posture, insomnia, asthma, pulmonary-tuberculosis, and multiple sclerosis.
In short, Tai Chi is beneficial for your health if practised on a regular basis, refreshing and stimulating the body without causing exhaustion. The gentle, controlled, circular movements will not abuse weight-bearing joints. It aids circulation, vascular and lymphatic drainage, improves posture and reduces stress and tension. Tai Chi also mobilizes stiff joints and helps reduces back pain by promoting good posture and strengthening muscles. It helps strengthen the immune system.

On a psychological level it can lead to improved confidence and self-awareness.

The health benefits of regular and sustained practice of Tai Chi may include:

On a spiritual level, Tai Chi is a practice that can lead to insight into the nature of bodily life. It can also reveal understandings into the nature of reality that can bring about liberation of body and mind.
 

 
Practical Information

If you are interested in exploring the practice of Tai Chi, there is no substitute to practicing with a teacher who can share his/her personal experiences, expertise and insights.

There are many Tai Chi teachers around the Country, but to gain maximum benefit it is important to seek out a recognised and qualified teacher with whom to practice, especially if you are new to this beautiful art.

http://www.taichination.com