|
Taiji Rudiments
by Ms. M.Y. Sak, with more than 13 years of Taiji practising.
(November 2006)
The rudiments of the 3 main aspects of Taiji, namely
Meditation, Movement and Breathing,
are elaborated here.
Taiji and Meditation
The word "meditation" confuses or scares
many as it implies "meditating" on some profound
but perpetually obscure idea never quite defined to
anyone's satisfaction. In fact, meditation is one of
the most common and ancient human activity..
Whether you realise it or not, you are probably already
familiar with the "meditative mood".
Think of the times when you were feeling relaxed, your
mind drifting far away, contemplating pleasant images
or thoughts and a good feeling enveloping you. Lying
on the grass, looking at the sky, making pictures in
the clouds, watching them drift by or sitting on the
beach, watching movement of the ocean, listening to
the sound of the waves, or the sun shining on you, its
warmth mirroring the warm and comfortable feeling inside
you.. all simple examples of meditative mood.
Experiencing such moment of inner stillness
is vital to one's well being - mental and physical.
In its normal state, the mind is a constant source of
mental activity, a never ending network of thought associations.
Pause and try thinking of nothing. Impossible, isn't
it?
In the endless sea of thoughts, the mind gets no rest.
Even in sleep, unfinished business from the day is played
out in dream fantasies. In stressful situations, such
as the breakup of relationships, financial difficulties,
etc., the turmoil is increased. Natural safety valves
such as sleep, leisure, sports, hobbies, and to a certain
extent, daily chores, exist but aren't enough to prevent
the build up of such residual pressure. Meditation still
proves to be one of the most effective ways of relieving
this pressure.
In essence, meditation consists of concentration and
relaxation: the mind focuses on an object while the
body relaxes in a comfortable position. The basic aim
is to silence the thinking mind from its incessant inner
chatter and shift the awareness from the rational to
the intuitive mode of consciousness. With most meditation,
this silencing of the rational mind is achieved by concentrating
one's attention on a single object, like one's breathing,
the sound of a mantra (repeated word or phrase), or
the visual image of a mandala. These can be difficult
techniques to learn.
Taijiquan is one of the pleasurable meditation.
Its flowing movement and mental visualisation of each
exercise provide an extra dimension not present in sedentary
meditation.
Taiji and Movement
Once the mind is calmed and focused, the thoughts and
actions controlled and united, the mind and body brought
into a perfect harmonious balance without conflict,
relaxation results.
Balance and harmony are reflected in Taiji movements
(Taijiquan). There is the shifting of body weight
from foot to foot and the series of continuous, light,
subtle transitions between forward and backward movements,
emptiness and fullness, and so on. Each limb movement
is accompanied by movement of the whole body. Muscles
and bones are brought into an orderly action of withdrawals
and extensions. This continuous, soft and circular movements
of Taijiquan bring about continuity, calmness and relaxation.
The slowness of Taijiquan teaches balance through muscle
control and coordination. Awareness with control of
each action is enhanced to prevent damage to muscle
tissue from sudden exertion. Visually, Taijiquan resembles
an effortless dance, but in reality, every movement
is performed with a great deal of internal strength
and control.
Taiji movements tone, stretch and exercise every muscle
of the body. One gains physical, mental and spiritual
benefits, with an overall feeling of vitality.
Taiji and Breathing
Practising Taijiquan requires a correct breathing form
to maximize benefits from its movements. The aim is
to gain control of the body's functioning, allowing
it to receive the physical benefits of the rested state.
The physical activity of such proper breathing has psychological
as well as physiological benefits - it reduces the metabolic
rate, thus making one feels more relaxed.
The correct breathing is the abdominal breathing where
the diaphragm is used, not just the chest which allows
only shallow breathing. Fortunately, no complicated
techniques need be learned as Taijiquan naturally enhances
or induces such breathing.
By tensing and relaxing the abdominal muscles, the
pressure is alternately high and then low. This rise
and fall, coupled with the massaging effect of the limbs
and body movements, not only enhance the smooth flow
of blood within the abdominal cavity but rejuvenate
all other organs as well, especially the liver and spleen
(the blood reservoirs), heart, lungs, kidneys, stomach,
small and large intestines, gall bladder, bladder, etc.
Breathing is one of the first things affected by stress.
In the "fight or flight" response, the breathing
rate increases, the nostrils and air passages in the
lungs enlarge to increase air intake as quickly as possible.
With sustained stress, breathing becomes shallow with
insufficient oxygen circulating through the body, thus
limiting one's energy.
Proper breathing not only can undo many of the stress
related problems but also reduces the level of mental
stress too. Breathing abdominally during Taiji exercises
helps overcome stress, restores calmness, energy and
strength.
Other benefits of Taijiquan
Taiji is renowned for relaxation and tranquility : its
swimming and weaving motions soothe tired and oversimulated
nerves and relax tense muscles.
As a physical health system, Taijiquan will, in time,
revolutionise the concept of body fitness exercise.
The generally accepted theory of fitness exercise akin
to the Western world, is that it should be performed
hard with vigorous physical exertion. This often results
in painful injuries, permanent damage and uneven body
development.
Taijiquan, however, utilises the principles of non-exertion
with internal energy (qi) exercises. It teaches the
art of gentle, relaxing flowing movements to gradually
develop and strengthen the entire body evenly. This
rejuvenates the body and increases resistance to disease
and illness, thus keeping one physically fit, fluid
and sensitive.
As a healing art, Taijiquan is widely used by the Chinese
to alleviate and, in some cases, cure insomnia, arthrities,
rheumatism, anaemia, chronic indigestion, listlessness,
mental strain, depression and nervous breakdown.
On an artistic level, Taiji movements can enhance a
dancer, actor or masseur flow and movements, whilst
musicians use it for creativity and inspiration.
In the area of personal growth and development, the
benefits of Taijiquan are physical, mental,
emotional and spiritual.
Physically, Taiji exercises develop one's body
to its natural potential of health and fitness, coordination
in movement, sensitivity and balance. Body control and
self discipline on the physical plane is the first step
to growth and development.
Mentally, this moving meditation art, through
physical control and stability, creates a balanced mind
capable of making rational decisions and taking responsibility.
The mind is active, free and spontaneous. Taiji energy
meditations stimulate and clear the mind. The flowing
movements calm the spirit and sharpen the mental faculties,
and the mind directed exercise increases sensitivity
and awareness.
Emotionally, Taijiquan is a stabilising force
due to the good breathing, proper balance and positive
mental state it demands and creates. The physical and
mental exercises provide proper channelling for one's
emotional energy. Furthermore, Taijiquan stimulates
and releases "blocked" energy (from tense
muscles that prevent blood and qi to flow freely) and
facilitates positive expression.
Spiritually, the philosophy of yin-yang balance,
central to Taiji, is at the core of all growth and development.
This yin-yang balance of positive and negative, calms
and stabilises the mind, enabling a more positive and
realistic introspective viewpoint, with the will and
means to improve things.
Who can benefit from Taiji?
Male or female, young or old, unfit or superfit, people
with or without disabilities, Taijiquan has something
to offer.
Unlike some exercises, Taijiquan does not adversely
affect but improves a woman's hormonal cycle. If one
is getting on in years, unfit, or with physical or mental
disability, then Taijiquan provides a safe and easy
passage into the exercise realm without risks to one's
health.
Even for the superfit, Taijiquan can improve coordination
and help remove stress. It teaches the use of one's
body efficiently, avoiding damaging techniques. It is
also a perfect system for warming up before sport.
Origins of Taiji
To perform Taijiquan effectively, some of its origins
and philosophy crucial to one's development, must be
understood.
Woven into the fabric of this subtle art - its deceptively
simple, graceful and relaxing exercises - are the timeless
wisdom and health secrets of the Chinese people: their
philosophies, customs and traditions, beliefs; healing
systems; and finally the Chinese minds, that shaped
and moulded Taijiquan into what it is today.
The art and philosophy of Taiji are derived and synthesised
from three main sources: the collective philosophies
of the ancient Chinese, Shaolin martial art and the
study of nature.
Ancient Philosophies
The aims of the ancient philosophies that influenced
and shaped Taiji ranged from the purely physical to
the social, the spiritual, and even the supernatural.
Briefly, their major influences are :-
Lao Tzu and Taoism
Firstly, according to Tao, it is only by observing,
learning and conducting our lives according to the ways
of nature that one can expect to reach a state of fulfilment
and peace. One should do nothing that conflicts with
the natural way: but should bend with the wind and become
a part of it, rather than attempt to resist. A snow
covered leaf does not resist but bends slowly and gracefully
until the snow falls away. It does not obstruct, fight
or confront the snow but instead, submits to its greater
force and ultimately triumphs.
According to the laws of nature, nothing is permanent,
everything is forever changing. Everything is born,
evolves, dies and is reborn again, in an endless cycle
that effectively has no beginning and no end. This concept
is reflected in the changing seasons.
Also everything in nature has a complementary or opposite
component, represented by yin and yang, and exemplified
by hot and cold, night and day, male and female, etc.
With changes occurring in nature, harmony is established
through the balance of yin and yang, with disorder resulting
otherwise..
Taoism is, in fact, the major influencing philosophy
of Taiji. Taoism regards the physical and spiritual
as indivisible yet distinctly different aspects of the
same reality, with the body serving as the root for
the blossom of the mind. The purpose of Taiji is to
regain the balance between body and mind to achieve
harmony.
The second major principle is the Taoist doctrine of
the Uncarved Block which describes humans in a pristine
state of existence, before they were tainted by family,
education, environment and society, before they were
changed by bigotry and greed.
<
back to Articles
|
