Hello mind-body practicioners of health and martial arts!
Have you been practicing?
During our physical isolation it is important to keep exercising physically, mentally and spiritually. The Tai Chi move push provides all three benefits of a mind body workout in one practice. Let’s continue our exploration!
The second installment of the article I wrote for The Journal went over push on a physical level, sitting and standing. Now that you are familiar and comfortable with the external movements I challenge you to enhance your physical practice by integrating the first internal skill of Tai Chi and Chi Kung which is visualizing the Lower Energy Center.
In my Sunrise and Sunset Tai Chi books I refer to this area as the Center of Gravity Energy Center.
Visualization of the Lower Energy Center
One of the main energetic centers of the body is located two inches below the belly button and about three inches inward towards the spine. In Western fields of study, this spot is called the Center of Gravity. In Chi Kung and Tai Chi this area is known as the lower dantien, which translates as field of elixir and is believed to be the body’s main chi energy storage area. It is from here that chi energy is circulated throughout the body, much like the heart circulates blood.
The first skill required for both martial arts and health is the ability to mentally reside in our physical center of gravity or the Lower Energy Center.
Residing in the Lower Energy Center is one of the secrets for storing chi energy and recharging the batteries in our bodies. Do not think about it as an exercise but rather as a habit or a way of doing things. Ideally, after lots of practice, you will find yourself doing the Lower Energy Center Visualization throughout your day while driving, walking, gardening, typing, you name it.
The Lower Energy Center is about two inches below the navel and three inches inwards.
The skill of visualizing the Lower Energy Center is not easy, especially when an opponent is attacking you or if you are diagnosed with cancer or going through its treatments. When stress confronts us our energy and then our mind tends to float up: we lose our cool, our focus, our roots and relaxation. The energy becomes fire-y and that is the opposite of what we are looking for when it comes to better health and martial arts. When an attack comes at you, physically or health-wise, staying in your Lower Energy Center to keep calm and focused as well as grounded is not easy and takes many years of practice to accomplish.
I have witnessed a small percentage of people in fighting situations who are naturally cool and relaxed. This is what we call a street fighter. This skill comes naturally and without thinking. The same is true when being diagnosed with cancer or when in physical isolation. A very small percentage of people accept their condition and do not experience fear or anxiety. Both of these situations are rare. Individuals who are able to accept changes in a fight or in their health while staying calm and relaxed is the exception not the norm. For the rest of us who do not have this skill naturally lots of practice is needed. The Lower Energy Center visualization is one way to stay calm and grounded under pressure.
The Tai Chi symbol of Yin and Yang, among other things, represents the idea of reaching success by dissecting everything into small pieces, examining each small piece and then putting the pieces back together. In order to develop the Tai Chi move push with the mental skill of visualizing the Lower Energy Center I first isolate the practice of just the visualization while in sitting meditation and then in standing meditation, Yi Chan. Then I combine the physical movements of push with the mental Lower Energy Center visualization.
In order to master the Lower Energy Center visualization my teacher challenged me to practice it for forty-five minutes, three times a day, seven days a week for one year, and I did! Now I challenge you to visualize the Lower Energy Center two times a day for three to five minutes for four weeks. Try it! See how it makes you feel mentally, physically or spiritually.
Lower Energy Center Visualization while Sitting and Standing
Sit on the floor or on the edge of a chair, at first, and then practice it standing. You can do it anywhere.
Sitting Lower Energy Center Visualization
Lengthen your spine.
Close your eyes.
Breathe deep.
Visualize a Healing Energy Ball.
Standing Lower Energy Center Visualization
Stand in a high Horse Stance with your palms on your Lower Energy Center
When visualizing, start with a small ball around the size of an olive or a plum. Over time make the visualization larger like an orange or a grapefruit.
At first practice with your eyes closed. Over time hold the visualization with your eyes open. I find that squinting is a great step between closed eyes and open eyes.
Another powerful way to practice the Lower Energy Center visualization, standing and sitting, is while holding a Tai Chi Ball.
Once you are able to visualize the Lower Energy Center start practicing the Tai Chi move push together with the visualization both sitting and standing.
As I mentioned, being able to stay in your Lower Energy Center under mental, emotional or physical stress is easier said than done but practice goes a long way.
Let’s get practicing!
Note Since I wrote this article we all have gone into lock-down. Uncertainty plays an enormous toll on us mentally leading to anxiety and fear which manifests into physical stress. To stay calm and relaxed make time in your day to breathe deep and practice some ancient healing arts. Stay strong. We are in this together.
To relax physically and mentally try this Total Body Scan: Scan your Body for tension and then dissolve it into the universe.
Anther great way to help with relaxation under pressure is the Face Meditation.
Happy stretching, deep breathing, empty your mind, strengthen your energetic system and evoke your spirit!
Ramel (Rami) Rones