Centre Body Centre Mind.
The Stillness Project uses Tai Chi and Meditation as an exercise to nourish both Body and Mind. During the course of a session we take every opportunity to Centre the Body and Centre the Mind, but what does it mean? When we centre the body, we stand with feet shoulder width apart, and equal weight in each foot. Slightly bend the knees and rotate the pelvis so that the posture is not unlike someone siting on the edge of a table or stool. At the same time imagine the crown of the head is being drawn upwards by a “golden thread”. With the weight evenly distributed in the legs and feet and the spine slightly stretched, relax and drop the shoulders, (we create so much tension by constantly “carrying imaginary shopping,”), so relax, let go of the tension in the body. Let your arms fall naturally by your side and let your fingers relax. Mentally scan your body and bring your attention to any areas that feel tense, feel the tension and breathe energy to those areas to help them relax.
Now close your eyes and place the tip of the tongue on the top palette just behind the teeth, breathe in through the nose and out through the mouth. Concentrate on the breathing. Some people find it easier to feel the slight movement of the abdomen others may concentrate on the movement of air as it passes over moist lips. Take a few deep breaths and relax, it is important to focus the mind on the breathing.
Thoughts and distractions will naturally occur, this is unavoidable; so don't worry. Just let the thoughts "float" to the surface and let them dissipate, like the bubbles in a glass of lemonade that float to the surface, ‘pop’ and disappear. Try to avoid hanging on the thoughts and having an internal discussion with them, if necessary ‘think’ to your self “I am breathing in” when you are breathing in and I am breathing out when you are breathing out. Or try counting the spaces between the out breath and the next in breath and when you notice your mind has drifted, gently bring your mind back to focus on the breathing.
The standing meditation at the beginning of the session is important to help us centre and bring stillness to our body and mind, to become grounded in this present moment, the “Here and Now”. Creating a stable, peaceful environment in which our thoughts and worries dissolve and we become less stressed and totally focused on the Tai Chi.
When we concentrate on the postures and the form, the meditative nature of Tai Chi gives the practitioner respite from the internal dialogue of the mind; we concentrate only on what is happening at this present moment, releasing our thoughts from the stress of what has happened in the past, and the anxiety of what may or may not happen in the future. When we become focused on the movement the mind stays calm in the here and now, this is then "Mindfulness with Movement".
Physically Tai Chi has the aerobic demand of a brisk walk however the slow deliberate nature of Tai Chi and Qigong movement simultaneously stretching and relaxing the muscles, increasing flexibility and building muscle strength whist minimising the risk of muscle damage. Tai Chi helps to improve balance, endurance and concentration. Centering the Body and Mind transforms a simple exercise into a powerful tool to combating stress and finding inner peace. With practice we increase that sense of wellbeing.
Leon Edwards
© The Stillness Project
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