Tai chi is a form of martial art and thus utilizes movement in its meditation techniques, report mediation trainers at Project Meditation. Physical stamina that comes from tai chi is required to achieve the mental and spiritual discipline developed through the practice. Tai chi meditation techniques are ideal for relieving stress and letting go of problems.
Whether you are moving or holding still, there is a proper way to stand to circulate the flow of energy through your "chi," or center, to achieve optimal meditative benefits, according to tai chi trainers at Chikung-Unlimited. Stand with your feet flat on the floor and shoulder-width apart. Keep your knees bent lightly, and tuck in your tailbone to produce an even posture. Do not tighten your thighs or buttocks, instead letting them hang loose and relaxed. Keep your spine straight to allow the chi to flow to your brain. Release the tension in your chest by allowing your shoulders to droop a little, leaving your chest slightly concave. Pull in your chin so that your head aligns with your spine, and press your lips together gently. Allow your tongue to rest on the top of your mouth.
Tai chi incorporates many of the same sitting poses as done in yoga, such as the lotus and half-lotus. The lotus is performed by sitting straight up on the floor with your legs crossed and your feet resting on the tops of your thighs. A half-lotus requires you to rest one foot on top of the opposite thigh while the other foot stays beneath the thigh. A pose called "straddling the crane," is performed in tai chi by kneeling down and resting your buttocks on top of your heels and laying your hands on top of your thighs. This position often is done on a cushion. If you can't sit on the floor, tai chi meditative states can be achieved by sitting on the edge of a chair, with just your buttocks on the chair, leaving your thighs free and knees bent at a 90-degree angle. Keep your spine straight, following the guidelines for the correct standing position. Rest your hands lightly on your lap with your fingers slightly splayed.
Breathing properly is an integral piece of any tai chi meditation technique. Most practitioners start out with diaphragmatic breathing, bringing the air deep into the diaphragm. Breathing exercises can be practiced sitting or lying down and then incorporated into other movements and meditation techniques once mastered. Keep your lips pressed together and breathe through your nose, slowly drawing air into your abdomen to a count of at least five. Pause for a moment and release the air through your nose. Diaphragmatic breathing, also called belly breathing, should be slow and measured. Watch a clock when you first start the practice, and aim for about eight breaths in and out per minute, gradually slowing down even more.
Project Meditation: Tai Chi
Chikung-Unlimited: Correct Standing Postures
