Inner Healing Energy of Chi – Clear  Mind; Tai Chi

Interoceptive Practices for Generic  Tai Chi  & Chi Kung  Postures

By Anthony R. Quintiliani, Ph.D.

From The Eleanor R. Liebman Center  for  the  Study  of  Secular  Meditation  in  Monkton,  Vermont

These practices will require either knowledge of Tai Chi/Chi Kung postures or following pictures of the same postures.  Be prepared before you begin to practice. In this post we will practice postures so that we can concentrate on (be fully aware of)  inner feelings of moving chi energy.  It is recommended that you do some brief warm up exercises  before  beginning  the  Tai  Chi and  Chi  Kung movements. Interoceptive skills are highly important for emotional self-regulation; these skills help us to feel sensations in the body just before  they  activate  as  words, emotions, and behaviors.

Important! Do  these  movements  ONLY  if  you  are  healthy  enough  to  do so.

1) Standing in wu, wu ji or horse posture simply focus complete attention inwardly.  Build attentional power so all other mental activity is replaced by standing still with full attention on inner feelings of your chi energy.   Stand  quietly  in  deep inner awareness of body feelings.

Practice  for  3-5  minutes;  do  your  best  to  stay  focused  inwardly.

2) Gather chi by slowly scooping up imagined chi energy from outside of your body.  As you bring up your arms from scooping low near the ground, imagine that the whole body is covered by healing chi – and that the chi is entering the inside of your body.  Scoop for 3-5 minutes, and pay close attention to feelings inside your body.   Feel  it  all  now.

3) Build chi awareness via calm energy breathing.  In standing posture while breathing-in, bring your hands (palms shoulder-width apart  facing each other) up to your shoulders. Turn palms down and breathe-out slowly bringing your hands back to your hara level.  Repeat this practice for 3-5 minutes.  Remain focused on your body’s energetic  feelings.   Attend to the chi;  allow it to be  your  awareness.

4) Place your right foot out in front of your body (yang) with about 60% of body weight on that foot and hold your left foot at a 45 degree angle (yin).  Extend your right hand out palm facing out up to your shoulder level.  Remain in this posture for 4-5 minutes. Focus attention on the feelings  on  chi  energy  moving  through  your  body.   Notice the feeling  of  chi energy.    Concentrate your mind so it is the chi energy.

5) Repeat the same posture with the same instructions – but now place  your  left  foot  out holding your right foot at an 45 degree angle.

6) Standing stable with both feet shoulder-width apart on the ground, breathe in deeply and calmly.  Now place both hands palms out at shoulder level and push out with some force.  Repeat then hold for 5-6 minutes. Being in full awareness feel the chi energy moving in your  body.    Allow the awareness to be your mind’s only object of attention.

7) Complete several, slow energy ball movement.  Hold your hands palms facing but not touching, and imagine that you are holding a chi energy ball between your hands.  Now while breathing in and out at a steady rate, make circles with your hands.  Bring complete awareness to the chi energy moving in your body as you make these circles.  Practice for 3-4 minutes. Pay close attention to the feelings in your body.  Now speed up the circles (be certain you are making circles).  Practice more rapid circling for 3-4 minutes; notice the energy in your body.  Be sure to breathe fully. STOP!  Be aware of your chi now.

8) To end simply stand silently, breathing in and out slowly and deeply – Welcome to the healing qualities of Tai Chi.

A. R. Quintiliani, Ph.D., LADC

Author of Mindful Happiness

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 For more information refer to Master Kam Chuen Lam (2014). Qigong Workbook for Anxiety: Powerful Energy Practices to Rebalance Your Nervous System and Free Yourself from Fear. Oakland, CA: New Harbinger Publications.