The Application
and Practice
of T'ai Chi Movement
Master Ni Hua Ching
Health
T'ai Chi movement is a self-healing method which can be practiced
by anyone of any age in any condition of health. The therapeutic
value of energy guidance exercise, which has various names
and forms such as Tao Yin, Chi Kung and T’ai Chi Chuan
(TCC), has been recognized in China for thousands of years,
but it is only recently that T'ai Chi movement has been acknowledged
in the West as a means of restoring both physical and mental
health. Consistent practice of T'ai Chi movement such as TCC
rectifies one's internal energies so effectively that the
indirect result in many cases has been the curing of a wide
variety of diseases, ranging from high blood pressure and
ulcers to tuberculosis and heart disease. Its greatest health
significance is its effective-ness in preventing disease by
keeping the internal energies in a state of balance.
According to ancient integral Chinese medical theory, disease
is the manifestation of energy disorder and aberration within
the body. It is a state in which the various organs and the
nervous system are functioning incorrectly or inadequately
in a manner which is either too slow or fast, too weak or
too strong. When the energy flows through the channels unimpeded
and the various organs are in a state of equilibrium, one
is healthy. If the energy becomes imbalanced or blocked, disease
manifests. Disease indicates that the energy flow needs to
be corrected. Through the calmness and relaxation generated
by TCC, the vitality which has been locked within a tense
and imbalanced body is released and allowed to restore and
sustain natural health.
From a different perspective, disease also occurs when the
mind and body are out of harmony. The activity of the mind
directly affects the dynamic processes taking place within
the channel system, which in turn influences the physical
form. The flow of energy within the body is influ-enced by
the thoughts one thinks and the emotions one experiences.
In order for the organism to function in optimum health, it
is necessary for the emotions to shift from one to another
throughout the day, and for the stream Of thoughts to flow
unimpeded.
If one particular emotion or mode of thinking is habitually
emphasized, a particular organ may become overstimulated,
causing depletion, imbalance and blockage within the channel
system. Energy flows thus become altered or impeded, and certain
organs may become congested with blood and chi while others
receive an inadequate supply. This results in disease. The
movements of TCC guide one's internal energies throughout
the channels in such a way that a balance and order may be
restored within the body.
The energy flow within the body is also influenced by the
fact that when people are engaged in a physical activity,
their minds are often engaged in an unrelated activity. The
mental and physical energies do not join forces, so to speak,
to perform a particular task, but instead go off in different
directions. This dichotomy is not the way nature intended
the human organism to function, and this, too, causes energy
disorder within the body.
The practice of TCC trains the mind to follow every detail
of the body's actions. In this way, rather than literally
scattering energy through unmindful physical activity, one
is able to gather energy into one's organism The peaceful
mental atmosphere created by TCC allows negative thought patterns
to dissolve and be replaced by positive, life-enforcing attitudes.
TCC helps the body absorb and utilize the energy from the
food we eat. TCC accelerates the speed of energy generation
within the body by producing gentle internal heat. This heat
vaporizes the liquid energy derived from food in much the
same way that the hot sun evaporates moisture from the earth.
Because the energy from the food we eat is thus transformed
from the liquid state to a vapor, it is much more easily transported
and distributed to all of the organs of the body.
The human body can be likened to a tree. If the energy circulates
to all parts of the tree, the entire tree is full of life.
However, if one part of the tree does not receive its supply
of energy, then that part withers.
In the human body, the energy must always be regenerated and
it must be able to circulate freely to all parts of the body.
In ordinary exercise, circulation is stimulated but energy
is also burned up and lost in perspiration. Thus, one may
generate energy but one also loses energy. Through the regular
practice of TCC the body may blossom in perfect condition
without causing any perspiration. One's muscle tissue will
be neither flaccid nor rigid, but full of energy like a ripe
peach.
Through the burning and exhaustion of energy in daily activities,
people grow old very fast. Energy conducting exercise is a
means of refreshing one's energy and rejuvenating one's body.
There are points within the body where energy is cultivated
by practitioners of spiritual arts for the purpose of regeneration
and rejuvenation. In man, the general point is located in
the prostate gland and in women it is located in the thymus
gland. The valley formed between the two buttocks in the case
of men, and between the two breasts in the case of women,
provides a natural focal point for the gathering of energy.
The testicles or ovaries, the thymus and the pineal gland
are the three areas most concerned with self-cultivation and
correspond with the lower, middle and upper tan-tien, respectively.
Most ordinary exercise and sports produce quick and shallow
breathing which will cause more oxygen to enter the system.
However, this type of exercise strains the heart and the lungs.
In TCC, the heart is relaxed and the breathing is deep and
full. This enables even more oxygen to enter the blood stream
and utilizes the full capacity of the lungs. The rhythmic
movements of TCC produce friction between the organs, causing
gentle warmth which strengthens and tonifies them. Some forms
of exercise will mobilize only a particular group of muscles,
while TCC brings all of the muscles of the body into play.
TCC influences and benefits all systems of the body, in particular,
the central nervous system, digestive system, respiratory
system and endocrine system. The central nervous system extends
from the base of the spine to the brain and is the most important
system of the body. The function of the central nervous system
is to receive information from both outside and inside of
the body and transmit the body's actions and reactions to
the brain. Through the practice of TCC, the central nervous
system is gradually strengthened, developed and refined.
By training the mind and the body to be calm and relaxed,
the brain and central nervous system may receive and transmit
information more accurately and thoroughly. In TCC, the spine
is always kept flexible and erect to allow the central nervous
system to function effectively. When the spinal column is
erect, blood and vital energy can be transmitted from the
lower part of the body to the brain.
The expanding and contracting movements of TCC gentle exercise
invigorate and tone the stomach and intestines. promoting
good digestion. This expansion and contraction uses the full
capacity of the lungs, strengthening the entire respiratory
system. The deep and rhythmic breathing which is an intrinsic
aspect of TCC causes the diaphragm to massage the internal
organs and aids the circulation of fresh blood to the viscera.
The circulation of fresh blood promotes the proper functioning
of the endocrine system, which restores the chemical balance
of the body. When the chemical balance of the body becomes
rectified, metabolism improves.
TCC is not only for quiet people who are looking for a form
of gentle exercise. It is also the best means of adjustment
available for people who are very active physically and who
want to key themselves down to a state of normal functioning.
When a person is extremely overtired or tries to stop suddenly
after engaging in very strenuous physical exertion, he may
find that he is unable to rest. If one forces oneself to rest
in such a condition, physical damage will be caused. The same
holds true when one is going from a state of deep meditation
or relaxation to a state of normal activity: it is also very
difficult to adjust.
Tai Chi movement integrates all aspects of one’s being
and brings one into harmony with the natural law of the universe.
Through the practice of Tai Chi movement, one can learn to
recognize and correct habits which violate the principles
of the universe and cause ill health and disharmony. If one
is not aware of the natural laws of the universe, it is easy
to violate them and as a result, there is always a loss of
balance and harmony, both internally and externally. If these
imbalances persist, they destroy physical and mental health.
When an individual’s energy system is in a state of disorder
and imbalance, the corresponding energies mirrored in the
macrocosm reflect this disorder and lack of harmony. By balancing
one’s own internal energies and applying the natural
laws discovered through Tai Chi movement practice in daily
life, a harmonious response from the universe naturally results.
When every facet of one’s life is an expression of natural
law, one is spontaneously in tune with the universe.
Through the consistent practice of TCC, one may strengthen
and integrate one’s physical and mental functions. Generally,
people either engage in mental activity and are oblivious
to their bodies, or they engage in physical activity but their
minds are wandering and not aware of what the body is doing.
In this way, they create a split between body and mind, which
are essentially one inseparable system.
Consciousness directly influences the energy flow and the
general state of energy. The fact that this split is created
and that body and mind do not function as one unit greatly
impairs the ability to realize one’s full potential.
Nerve synapses atrophy from lack of use and vast areas of
the brain lie dormant. Input from the external environment
is inaccurately or incompletely transmitted to the brain,
which in turn relays faulty messages as a response. As a result
of this, the nervous system never fully develops and the awareness
of reality, both internal and external, is vastly distorted.
At first, some people find TCC difficult to imitate, because
they are unable to combine the internal with the external
— which means they cannot combine the subtle energy of
their minds and spirits with the grosser physical energy of
their bodies. The purpose of TCC gentle exercise is not merely
to achieve a certain standard of external movement and physical
control, as in sports and dance. In order to perform TCC,
the main requirement is that when the body moves, the chi
and spirit also move.
This is achieved in the following manner: before starting
to move, one empties the mind of all extraneous thought. Only
when the mind is calm and unoccupied is one able to focus
and direct it at will. When the movements are performed, they
are done so very slowly. This allows the mind to pay attention
to every detail of the body s movement. Physical strength
is never employed to move the body. One combines the power
of one’s breath and subtle energy to propel the body.
When the mind follows every detail of the body’s activity,
it affects the state of one’s physical energy. The energy
transforms from a distinct, individualized state to an undifferentiated,
vaporized and electrical state.
The changing of physical energy to the vaporized and electrical
states is a natural phenomenon in the body. The use of this
specific type of movement creates the integration of energy.
Not only do one’s internal energies become integrated,
but the internal energies also integrate with the energy of
the environment in which one is practicing the movement. When
one’s energy is harmonized through movement, it is no
longer merely physical energy, but is combined with the energy
of mind and spirit as one integral whole. This is why it is
said that TCC reunites all aspects of one’s being in
undivided oneness.
| Gentle, Natural
Rhythmic Movement |
|
TCC is an intense training of both body and mind which enables
them to function as one unit rather than separately. When
defending oneself in martial arts, for example, one small
mistake either in skill, temperament or disposition will cause
one to be the loser. TCC trains a person to be calm, to have
self-control, and to integrate these qualities with the internal
techniques of fighting. The ability to achieve this integration
can greatly benefit anyone who practices Kung Fu, boxing,
Karate, or any other martial art. Through TCC, a professional
fighter may learn more about control and balance in fighting.
And even if a person who practices TCC has had no special
training in self-defense, if the occasion should arise in
which he needs to protect himself, he will spontaneously be
prepared to do so. TCC practiced as a martial art relies on
the projection of the chi toward one’s opponent rather
than on fighting technique. Strengthening oneself for fighting
is not the direction of the Integral Way. The strength of
health is of correct value to all generations.
No possession in the world is more valuable than a stable,
pleasant personality. Despite the fact that there are many
different techniques which attempt to improve the personality,
it is rarely realized that personality is in essence an expression
of the energy embodied by an individual. Modern psychological
techniques may attempt to work on the mind through such means
as positive thinking or various methods of mind control. Yet
any technique which addresses itself only to the mind is dealing
with form while ignoring substance.
For example, when “positive thinking” is stressed,
two problems may be encountered. Positive thinking may keep
a person in the realm of make-believe, preventing him or her
from facing the reality of life; and excessive positivity
which denies the potentiality of the opposite polarity may
lead a person into difficulty by encouraging mental rigidity.
The key to cultivating a balanced personality is to harmonize
one’s yin and yang elements. Since a person’s personality
is the expression of that person’s energy, it follows
that if a person's energy is rough, unrefined and unbalanced,
that person’s personality will express the same qualities.
The way to improve the personality, then, is to transform
the quality of one’s energy, to refine the coarseness
and equalize the imbalances.
By learning TCC, a person can effectively overcome all shortcomings
of personality which are due to incompleteness and imbalance
of energy. TCC accomplishes this without the need for any
dogma or belief to control or restrain people. It improves
the personality by refining and harmonizing the person’s
yin and yang energies, resulting in an even temperament and
calm disposition. These qualities enable one to remain poised
even through the most difficult situations. To be excessively
negative is a form of madness, yet to be excessively positive
is equally a form of madness. The way to avoid the duality
of mind is through integrating all mental elements and functions.
When the state of mental harmony is achieved, one’s whole
being is in consonance of its own accord.
The first step of spiritual cultivation is to become aware
of the existence of chi. Ordinarily, people's nervous systems
are not sensitive enough to feel the chi that is either within
their own bodies or outside of them. The energy within the
human body exists in four states and is constantly changing
from one phase of evolution to another. The four states are:
solid, as bone and tissue; liquid, as blood, lymph, etc.;
the vaporized or gas state; and the electrical state, which
usually occurs in sexuality. All four states have both healthy
and unhealthy manifestations.
When all of these states evolve and harmonize as one integrated
and undifferentiated manifestation of energy, the ancient
achieved ones referred to this as chi. Chi is invisible, but
through the phenomena of life and death, its coming and going
can be observed. Through the practice of TCC, an individual
can develop his sensitivity so that he may experience and
control the energy within the channel system of the body.
The spiritual process is essentially a process of refining
one's energy to subtler and subtler states. TCC functions
as a method by which this refinement may be accomplished so
as to actualize the spiritualization of one’s being.
The Taoist Masters or ancient achieved ones of antiquity exposed
the fact that there are three steps com-prising the process
of spiritualization. The first is the refinement of physical
essence or sexual energy into mental energy. The second is
the refinement of mental energy into spiritual energy. The
third is the refinement of spiritual energy in order to unite
oneself with the Subtle Origin of the universe, which constitutes
the birth of an individual into the Immortal Realm. TCC gentle
exercise is a practical approach to achieving this goal.
| The following
text was adapted from “The Treatise on T'ai Chi
Chuan,” attributed to Wang, Chung-Yueh
the foremost pupil of Chang Sang Feng |
|
(The following text was adapted from “The Treatise on
T'ai Chi Chuan,” attributed to Wang, Chung-Yueh the foremost
pupil of Chang Sang Feng)
T’ai Chi the ultimate form, arises out of wu chi the
Undivided Oneness. It is the origin of movement and stillness,
and the Mother of yin and yang. In movement it generates,
in stillness it returns. Neither exceeding nor falling short,
T’ai Chi moves in bending and stretching. When one yields
to a hard force, this is called ‘moving around it.’
When one tackles with a hard force, this is called ‘sticking
with it.’
When the other’s movement comes quickly, respond quickly.
When the other’s movement comes slowly, follow slowly.
In myriad changing situations, the principle is the same.
From familiarity with the exercise comes a gradual realization
and understanding of energy. From the understanding of energy
there comes spiritual illumination. Yet only after long, diligent
practice will this sudden seeing through be achieved.
Empty and alert, still and quiet The breath sinks into the
lower tan-tien. Not inclined, not leaning. Suddenly concealing,
suddenly manifesting. When an intruding weight comes to my
left, my left is empty. When an intruding weight comes to
my right, then my right disappears.
Looking up, the other feels my height. Looking down, the other
feels my depth. Advancing, he feels the distance lengthening.
Retreating, he is more crowded. A small bird cannot take off
because there is no solid part to ascend from. Nor can a single
fly land. The opponent does not know where the energy is changing
in me, but I alone know where the opponent's force is located.
When great heroes are without match, it is because of all
of these factors. There are many other techniques of combat.
Whatever their differences, they all nevertheless rely on
the strong to overcome the weak and the slow to give in to
the fast. Yet as far as the strong beating the weak the slow
giving in to the fast, such things derive from natural abilities
and do not have to be studied. When ‘a few ounces move
a thousand pounds’ it is obviously not a matter of strength.
When an old man can withstand many young men, how can it be
through accomplishment of speed?
Stand as a poised scale. In action be as a wheel With the
center of your gravity displaced to one side, you can be fluid
If you are ‘double heavy,‘ with your weight evenly
distributed on both feet, you become stagnant. Often one encounters
someone who even after many years of study has not achieved
proper development and is still subdued by others. This is
because he has not realized the fault of ‘double heaviness.’
To avoid this fault, one must know yin and yang. To stick
is also to move away and to move away is also to stick. Yin
does not leave yang and yang does not leave yin. Yin and yang
always complement each other. To understand this is necessary
in order to understand energy. When one understands energy,
the more one practices, the more wonderful will be his development.
One comprehends in silence and experiences in feeling, until
gradually one may act at will.
There is the traditional advice to deny self and to yield
to the other, but many have misunderstood this to mean to
abandon the near and to seek the far. Only a true Master has
the skill to demonstrate this principle. A mistake of inches
but an error of a thousand leagues. Therefore, the student
needs to pay careful heed to what is said.
| The following
is adapted from “A Discussion of the Practice
of T’ai Chi Chuan,” a traditional text,
which is sometimes attributed to Master Chang Sang
Feng who lived in the 13th century: |
|
When one begins to move, the entire body should be light and
flexible, and the movement must be continuous. The chi should
be expanded with vitality and the mind tranquil. Do not allow
gaps, unevenness or discontinuities. Your feet are the root
of energy, which passes through the legs, is controlled by
the waist, and finally emerges through the fingers. Your feet,
legs and waist need to be coordinated so that in moving forward
and backward you have good control of time and space. Without
this control of time and space in all movements — up,
down, left, right forward and backward — your body will
be in disorder and the fault must be sought in the waist and
legs. All of these principles concern the will rather than
merely the external.
When there is up, there must be down; when there is left,
there must be right. The will to go up implies the will to
go down. For if upon lifting an opposing force you add the
idea of pushing it down. then the root of your opposition
is broken and without doubt you will overcome it quickly.
The empty and solid can be clearly distinguished. Each physical
situation by nature has an empty side and a solid side. This
is true of every physical situation. Let there be continuity
in the movements of the entire body. Let there be not the
slightest break.
The mind moves the chi calmly and naturally, directing it
deeply inward; then it can be gathered into the bones and
marrow. The chi moves the entire being smoothly and continuously;
then the form can easily follow the mind. If your energies
are vitalized, then there is no problem about being sluggish
and heavy. To accomplish this the spine needs to be erect
as if the head were suspended. The mind and chi must move
flexibly in order to achieve smoothness and roundness of movement.
This is accomplished by the interchange of yin and yang.
To concentrate the energy one must sink one’s center
of gravity, maintain looseness and quietude, and focus one’s
energy in a single direction. To stand one must remain centrally
poised, calm and expanded, and one can thus protect himself
from all sides. Move the energy like a delicate string of
pearls so there is no place that the energy does not reach.
Refine your essence to become like flawless steel so there
is no obstruction it cannot destroy.
The appearance is as a hawk catching a rabbit; the spirit,
as a cat watching a mouse. In resting be as still as a mountain;
in movement be like a river. Store the energy as if drawing
a bow. Issue the energy as if releasing the arrow. Through
the curve seek the straight. First store then release. The
energy issues from the spine. Steps follow changes in the
form. To withdraw is to release. To release is to withdraw.
To break is to continue. Back and forth must have folds, no
straight path in either case, in order to prepare and gather
the energy. Advancing and retreating must have turns and changes.
Through what is greatly soft one achieves what is greatly
strong. If one is able to inhale and exhale, then one can
be light and flexible. Breathing must be nourished without
impediment, no holding of the breath and no forcing it, then
no harm will come. The energy must be bent like a bow and
stored then you will always have more than you need. The mind
orders, the chi goes forth as a banner, the waist takes the
command First seek to stretch and expand: afterwards seek
to tighten and collect; then one attains integrated development.
It is said:
First the mind afterwards the body. The abdomen is relaxed,
the chi is gathered into the bones, the spirit is at ease
and the body quiet At every moment be totally conscious.
It must be remembered:
As one part moves, all parts move; if one part is still, all
parts are still. Pull and move, go and come, the chi goes
to the back and is gathered in the spine, making the spirit
firm and leisurely manifesting calm without. Step as a cat
walks. Use force as if pulling silk. Throughout the body concentrate
on the spirit and not the chi. To concentrate on the chi causes
stagnancy. To be with chi, or holding the breath, is to be
without strength. To be without chi, moving the breath and
allowing it to flow freely, one can be really strong. The
breath is like a cart’s wheel. The waist is like the
axle.
(adapted from the “Essential Principles for Practicing
T’ai Chi Ch’uan,” by W.S. Wu, 1812-1880.)
The above texts were adapted from “The Application
and Practice of T'ai Chi Movement” Chapter 6 of Tao:
The Subtle Universal Law And The Integral Way Of Life by Master
Ni Hua Ching, 1979, Seven Star Communications, Santa Monica,
California. http://www.sevenstarcom.com/
