Concentration and use of the mind to guide the movement.

Tai Chi Chuan calls for the concentration of the mind from beginning to end. After you are skilled in doing the exercises your attention should become focused on the application of force. For example, when you do the stroking exercise, you must have the consciousness of drawing or stroking an object. When you do the pressing exercise, you must have the imagination of pushing and pressing forward. From this related mental activity guiding the application and change of the force, you can make sure that “once there is an idea, the body moves” and “force is applied as soon as an idea occurs.” When these mental activities P1ay a dynamic role in guiding the movements, it not only helps apply the force more fully and make the movements more accurate, but also to Produce a direct effect in regulating the central nervous system, strengthening the functions of the organs, and improving the medical effect. Therefore, some people call Tai Chi Chuan an “exercise of consciousness. As to how the mind guides the movements in Tai Chi Chuan, special attention should be paid to the following points in both understanding and practice:

First, concentration of the mind does not mean nervousness and stiff movement. The mental activities must be in harmony with the hardness and softness and the tension and relaxation of the force to form the movements with rhythmic changes. The mental activities and the application of force are two aspects of a unity. They should both reflect the characteristics of “being heavy but not stiff and being light but not floating.”

Second, though the mind, force and movement are identical, there are nevertheless primary and secondary elements.

The mind guides the force, and the force leads to the movements. Tai Chi Chuan calls for “first the mind, and then the body.” The force is continuous when the movement change, and the mind is continuous when the force changes. However, relations between the primary and the secondary should not be undef5tood as discontinuity. The changes of mind should be demonstrated in the force and movements. In practicing Tai Chi Chuan, you should not seek “empty quietness” or “the mind with circles and the form without circles.” In that case, the mental activities would be unfathomable and incapable of transmission to others.

Breathing naturally to coordinate the exercises

Breathing should be deep, long, smooth, and natural in Tai Chi Chuan. Beginners should start with natural breathing. After developing some skills, you can consciously guide the breathing on the basis Of your own experience and needs to better suit the requirement of the force application and the exercises. Such breathing is called “boxing breathing.” For example, when a Tai Chi exercise is nearing its fired position, steadiness, compactness and substantial force are called for. At this time, you should consciously coordinate the exercises with breathing so that the chest is relaxed, the ribs restrained, and the belly filled. In this way breathing is used to assist the force. The changes in the Tai Chi exercises are complicated. Generally speaking, when the movements change from solid to empty, the force is implicit and 1ight, the shoulder blades are unfolded, the chest is expanded, and you should inhale. On the contrary, when the movements change from empty to solid, the force is heavy and concentrated, the shoulder blades are closed, the chest contracts, and you should exhale. Such combinations are identical to physiological needs during the exercises. This is the exact application of the Principles of “using the mind to direct the flow of energy and using the energy to motivate the movement of the body” and the “combination of breathing and force.” “Boxing breathing” in Tai Chi Chuan is used to change the spontaneous activity of breathing into consciously guided breathing.

The use of “boxing breathing” is by no means absolute since Tai Chi Chuan exercises are not choreographed to the beat of human breathing. Not only do different exercises call for different breathing patterns, but people of different physiques doing the same exercise cannot be forced to breathe in the same way. To put it succinctly, “boxing breathing” shou1d be used only when doing the primary exercises or the exercises which clearly call for the Opening and closing of the chest and shoulders. When practicing the transitional exercises and exercises which you find difficult to coordinate with breathing, natural breathing or auxiliary breathing (short breathing) is needed for regulation. Therefore, no matter how great your Tai Chi Chuan skills, “boxing breathing” and “natural breathing” are always combined to ensure that breathing and movements are naturally and appropriately coordinated. Don’t try listing procedures for breathing, this will make breathing too mechanical and absolute. Ailing or weak people in particular should practice Tai Chi Chuan in the ways suited to their own condition, using natural and smooth breathing. If they adopt “boxing breathing” in an awkward way, it will harm health instead of improving.

Keep the body upright and comfortable, turn the body naturally, flexibly, evenly and steadily. The movements are executed with the waist as the pivot to move the limbs in unison’ Body movements should not be stiff stagnant, flighty or unsteady. The body should not be bent forward or backward, or rise or fall irregularly.

Tai Chi Chuan requires concentration of the mind, the use of consciousness to guide the movements, and a natural look. In the fixed position, the eyes should look straight ahead or at the hands. When changing positions, the eyes, hand techniques, and body work should be coordinated.