Overcoming Adversity Using the Principles of Tai Chi Qigong

by Debby Bruck

The unexpected happens. You go about your day, as usual, expecting everything will go as planned. But, more frequently than you'd like, your plans are thwarted by unforeseen events. Whether it is a frantic call from a loved one, a traffic jam or accident, or a sudden loss, your body has just been thrown out of balance. These are the moments when awareness of how you are feeling can help you adjust to the changed or new circumstances. Relaxing can help your body and mind come back into balance. Not only will this awareness place your body in a better position to handle the onslaught of anxiety, fear, anger and other unpleasant emotions, but your mind will also find a familiar quiet place to pause in preparation for action.

Relaxation

Training your body to move slowly and smoothly through space puts you at an advantage. Since you constantly move through the changing dimensions of space and time, it helps to take a short break and pay attention to this challenging moment in time. The first principle of Tai Chi Qigong is to relax and let each new moment pass quietly. Absorb the positive energy and thoughts that come from withdrawing into a quiet space in your mind and let any negative thoughts go. Let past, present and future meld. Try not to fixate on present events or future possibilities. You might drop your shoulders down, round your shoulders, make some crunching and stretching movements with your face, yawn, make a fist and wring out your hands, and suddenly realize you're holding your breath. So, go ahead and exhale with a sigh. Notice that your mind is talking a mile a minute. Self-talk emerges from the background of noise and static in your head and comes to the foreground as you shift from outside activity to inner mindfulness. The relaxation of your body helps the relaxation of your mind. You are in tune and prepared to respond to adversity.

Aren't you proud of your multitasking abilities? Are you like the millions of people who push to the limit each day in an attempt to achieve the impossible? Is your world fast-paced and filled with activity, obligations and responsibilities? Does your body ever talk back, becoming tense, getting a cramp in your neck or hips, reminding you that things aren't going exactly the way you want them to go? Just stop, look and listen. Are you breathing shallowly in your throat or upper chest? Have you hunched up your shoulders? If so, then you've stopped the circulation of Chi*, what the Chinese believe is your life force. When difficulties arise, step back, take a deep breath, and relax. Give yourself the gift of time and space to solve whatever difficulty has arisen. Now, let's take it one step at a time.

Stand Tall

Tai Chi Qigong helps improve your posture, both literally in the way you physically stand, and figuratively in the way you face your routines each day. The second principle of Tai Chi Qigong says, " The spine should be straight in order to align the vertebrae." Standing tall lengthens the spine, allowing the universal chi to flow uninterrupted through the spine, channels and meridians. This gives you physical strength to function with a clear mind and solid body. On another dimension, standing tall can reflect your intention to operate from a position of integrity. Take no short cuts; be honest in your relationships. Stand upright, knowing that whatever risks you may confront, you are taking the right path. Stand tall when you feel weak inside, and "Whistle A Happy Tune" just like in the show "The King and I." The outside will affect the inside. You will feel as good as you look! And look as good as you feel!

Yin and Yang

Principle three regards the separation of yin and yang. When the material world was formed, a separation of the "One" initiated heaven and earth, land and sea, up and down, light and dark. You live in a universe that harmonizes and integrates these two entities. When these forces clash, you have arguments, conflicts and discord. Tai Chi Qigong moving forms alternate the weight of your body from leg to leg and side to side. Work with these forces to both push and pull, inhale and exhale, lead and follow. Feel the soles of your feet planted into the earth, rooting you to the ground. Feel your torso lifted and light as you move. Try to allow your body to become empty and full as you breathe chi in and exhale out. Over time you will learn when to apply pressure and when to let go. You will learn to keep your awareness both active and receptive. The principle of yin and yang enables you to stand in a form of readiness. This requires skillful observation of how your actions affect others, and awareness of how you would want to be treated by others in a similar situation. You are fixed in a position to challenge danger, misfortune or adversity simply in the way you read and reframe each situation. Do you view the glass as half-empty or half-full? Can you find the positive attributes in this seemingly negative situation? The mind will affect the body whether you work consciously to improve the outcome, or fight against it. Mindfulness will help you maintain good physical and mental health, reducing the stress in your life.

Lead from the Center

The fourth principle is to lead from the center. Your center is the dan tien, the place where chi gathers and is stored. Traditionally, this place is located an inch or so below the navel. Tai Chi Qigong teachings state that you can create more energy through breathing, meditation, visualization, stillness and movement. Two meditation techniques most commonly used are:

• concentrative meditation, in which you focus on a single thing like your breathing
• an image, a sound or mantra
• mindfulness meditation, in which you are aware of all thoughts, feelings, sounds, or images that pass through your mind.

In Tai Chi Qigong you can integrate these techniques through a mixture of standing, moving, and chanting with attention to thoughts, inner and outer images, and your breathing. Daily practice, usually 15-20 minutes a day, helps quiet the mind as thoughts enter your awareness and are released unhindered. Meditation helps empower and free your mind of blockages. Affirmations to the self will also build positive energy into the dan tien. You can change your luck to good fortune with the knowledge that as you affirm love, kindness and forgiveness you store positive energy in each cell. Medical research has proven the beneficial effects of meditation upon health, both in withstanding stress and in healing the body after illness.

Beautiful Lady's Hands

The fifth principle, called "beautiful lady's hands," indicates that the hands are always in a position of elegance and beauty. Have you ever noticed that your hands can be relaxed and yet strong? They can perform complicated manipulative tasks, lift and carry heavy loads, and yet stroke a baby with a gentle caress. Your hands are powerful tools of communication and symbolize expressive body language. They can signal to others and the self, both on the unconscious and conscious levels. Why not use your hands in their most gracious manner, through training? Tai Chi Qigong forms utilize many hand and finger movements to press acupressure points, to lead the way, give direction, grasp chi energy, express a concept, and most importantly to allow flowing chi to enter the fingertips. These ancient techniques show you how to use the fingers and hands to apply pressure and resistance, creating opposing forces which enable the body to strengthen the tissues, bones and muscles. In addition, you use the hands to enhance and direct the flow of chi around and through the body and all the organs. You strengthen the aura and spirit of the self as you circulate the chi and bless your body with infinite energy. Improve the quality of your life by applying the creativity and power in your hands, your actions and movements each day. The energy you create will expand out to all living things, creating a safe, loving community and environment.

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Tai Chi and Qigong (pronounced "chee gong") are ancient Chinese exercises. Tai Chi and Qigong are based on the theory that energy, called Qi or Chi, flows through your body along energy pathways called meridians. If the flow of Chi is blocked or unbalanced at any point on a pathway, it is thought that the person may become ill. Tai Chi and Qigong are done to increase a person's energy (Chi or Qi) and improve health through gentle, graceful, repeated movements.

Tai Chi and Qigong are also founded on the ancient Chinese philosophy in which nature, including the body, consists of opposing forces called yin and yang. It suggests that good health results when these forces are in balance. Tai Chi and Qigong movements are done in an attempt to help restore the body's balance of yin and yang.

Tai Chi is a series of movements done either very slowly or very quickly to move the body's Chi. People use Tai Chi as a way to combine meditation and movement and to improve and maintain their health.

Debby Bruck, BS, MS, MA teaches Qigong in Cary. Call about classes for the upcoming New Year 2003 at Rex Cancer Center, Meredith College and NC State University. Call 919-469-0195, email debweb0@hotmail.com, or visit http://www.homeopage.com.