Introduction to Tai Chi Walk Meditation:
Why do it, its importance, how to do it and what benefits you’ll get with dedicated consistent practice
The tai chi walk meditation is a low impact movement practiced in a certain way with your body and mind with tremendous total health benefits. Unless you have a previous Injury to some part your legs or waist areas, anyone can effectively learn & practice the walk meditation. Beginners can take smaller steps or not bend legs very low, simply modifying intensity to what is comfortable and safe in the early stages.
The way it is done follows the same instructions like practicing the tai chi form. This way of walking is good for beginners; it is advantageous because you are learning fundamentals principles to develop quiet your mind, flow of energy from within, stable balance, Yin Yang Interplay, connection with the ground below - earth, muscle hanging, strengthening your legs, being song (loose and relaxed) & releasing the tension .. among the countless benefits of structure meditation walking.
External descriptions of Tai Chi Walk Meditation:
1. Wear loose clothing, tight restrictive outfits will affect your Song.
2. Flat, loose fitting shoes 👞
3. Standing upright
4. Knees aligned with toes
5. Shoulders downwards
6. Arms on side downwards
7. Chin tilting down slightly
8. Waist and Kua active
9. Moving as one unit, especially with the body leading from the ground up
10. Facial expressions is Song
Preparation Before Walk Meditation:
1. Start by quieting the mind
2. Initiate JFM, (joints open, fascia stretch, muscles hanging) these are essential steps to internal system
3. Sinking your Chi is constant
4. Mindfulness SOS area
5. Shifting internally
6. Knees always slightly bent
How to Execute Tai Chi Walk Meditation:
1. Start feet parallel, knees bend
2. Loosen hips & lok Kua
3. Hips do figure 8 motion
4. Hips & stomach downward motion
5. Inside formula is energy + gravity = equilibrium
6 Sinking chi before shifting to One leg, weighted leg is the Yang leg, release energy via Bubbling Spring
7. Yang leg will leverage the Empty Yin leg up and deliver forward and Land on entire bottom feet
8. Then the front leg will sink Chi to leverage the back leg up to continue cycle
9. Maintain the line Energy between yours & earths energy which represents Unity
The description reads somewhat complicated. Look for tutorials on meditation walking at Arm Bridge Tai Chi website to be posted soon for guidance.
Points for Doing the Walking Meditation:
1. Calm heart ❤️, calm body & clear mind ( CCC )
2. Breath naturally
3. No thinking
4. No distractions
5. Rolling 8 Ball Active
6. Bottom Feet : GOES (gentle, open, even, supple) & COP (consistency of pressure)
7. Continuous Chi Flow
8. Constant Harmonious Equilibrium
9. Energy to the feet - General will relay to Commander which is your waist. Your waist becomes a rolling 8 ball
Why do the Tai Chi Walk Meditation?
Excellent to develop your bottom half - hips downward to feet. Called “ Sha Pon.” Both your legs will get stronger with meditation walking. This way of IST practice you are protecting your precious knees , another reason to do this exercise everyday.
You hear often seniors in their later years susceptible to falling and breaking their hips, etc. A stable bottom half due to daily Tai Chi meditation walking will provide you better chance for a soft landing & lesser chance of falling.
Most of us were not taught to protect and care for our two knees. In fact, our way of living we are doing harm to them by putting pressure on them in our daily habits.
Walking up and down the stairs is a prime example. Instead of training our large hip joints to assist us navigate the stairs, we are using our small knee caps. Often your knee caps are off alignment, this strain will weaken the general health of both knees.
Tai Chi walk meditation there is clear intention and emphasis to use your hips, your rolling 8 ball joint.
We learn to redirect all energy to both feet, relaxing upper body so there is proper energy alignment ( PEA ) whenever we are walking, even the stairs, too. Knees are better equipped to act as a hinge, a tunnel - like location to allow for flow of energy.
IST walking will teach you the 5 R’s (receive, release, root, rebound & return), the intelligent back leg, and front leg are constantly receiving the sinking energy. Learning to kai (open) the inside is basic to internal system development. You have the opportunity to do this in meditation walking.
Moreover, walking meditation will increasingly improve your balance. Our top half is relaxed, we are not top heavy and clumsy. With consistent IST walking, you are sinking the chi (qi) to your feet and connecting with the ground , then to earth’s energy. This will develop unity, where your energy and earth energy merge to one complete “Line Energy.” Because you have awareness through the IST practice, your walking involves GOES (gentle, open, even, supple) & COP (consistency of pressure) elements.
In summary, from residing in a big city with its inherent demands, dealing with family dynamics and its changes, to relationships where emotions can be challenging, tai chi walk meditation is an excellent tool to help anyone navigate the ups and downs of everyday living. As an experienced IST walker, you will learn to connect with Nature, and the practice teaches you to be calm in all facets of your life.
Meditation walking needs no special equipment, one can participate at any age, you are cultivating IST (internal system training) qualities, and it is gentle on your body, mind and spirit.
Wayne