Gracie D Tai Chi

Meditation has a peaceful and inviting connotation for some. For others it can be a downright nasty word.

Meditation conjures up images of someone sitting, of the annoying peaceful person who claims everything in their life has improved. Sitting- how impossible. Who has the time, the motivation or the desire? To sit is often equated to scrolling. To sit and breath seems exhausting with the pages long To Do list we all carry in our minds.

I have been a Meditation Instructor. In fact, I am even certified. I completely understand the average persons issues that are taken with making space in one’s day for meditation. I understand the skepticism that also arises. Meditation is its most traditional form, like many things, can be utterly unapproachable to the common person. It is hard to imagine that I too used to sit in meditation at a local center for more than an hour at a time. “I did that?” is often the first thought that comes to mind. How would I find the time now with teaching sessions, recording sessions, creating lessons and all the admin work that comes with running your own business. Obviously I am not writing this post with the sole purpose of bashing meditation. Instead, I write this post to offer a series of alternatives, of course, to offer solutions for the unfathomable.

Tai Chi is first known as a moving meditation. For those with back pain or hip pain it can be helpful to know you can achieve similar results without painfully plucking yourself down for an hour straight. For those with untrained attention span the same sitting quietly can be almost like torture. There are several preconceived reasons people would be unable to feel included in the practice of meditating.

Did you know there are several types of meditation, outside of Tai Chi?
Did you know that you can also sit comfortable in a chair?
Did you know that the basis of meditation can range from “no thought” to quiet reflection?
In fact, are you aware that there are as many ways to meditate as there are stars in the sky?
Well, almost.

If you have ever tried to learn Tai Chi then you are quite familiar with the brain’s role in the process. It goes a little something like this…

“What are my hands supposed to be doing?”
“Are my feet in the right place?”
“Move the right foot, no, I mean the left foot.”
“Oops, I forgot to breath.”
“Which move comes next?”
“What is the name of this move again?”
“Why is that the name of the move?”
“There is so much to keep up with.”
“Does my top half match my bottom half?”
“Oh! I wasn’t moving my hands at the same time as my feet.”
“This feels weird.”
“When does this start to feel relaxing again?”

You get the idea. There is so much brain power going into how to move the body. There is often little room to also be thinking of that to do list or that errand or what you are having for dinner. It takes several rounds of practice before the peaceful, meditation starts. The good news is that is part of the process. More good news, even starting out and learning is a helpful part of keeping you focused on what you are doing with your body. A large part of Tai Chi is UNITING THE MIND WITH THE BODY. This means that you are thinking about what your body is doing. This also means that your mind has the same intention of what your body is doing. While that is a different post, it is still worth mentioning here.

Once your MUSCLE MEMORY takes over the relaxation can begin. Tai Chi is a wonderful way to tune out the rest of the world and its troubles and responsibilities and just flow through moves, often focusing only on your breath, or a cue word. That is how Tai Chi acts as a moving meditation. The longer you practice, the deeper the relaxation. Tai Chi activates the same part of the brain that meditation activates; the same part that stimulates deep calm. The PREFRONTAL CORTEX is a game changer in not just meditation, but our ability to focus, remember and relax. There has actually been a substantial amount of research done on this very subject.

The Role Your Eyes Play in Meditation

Not closing your eyes is important. Closing your eyes can cause you to fall asleep. Instead, hold your eyes about 60 degrees in front of you, focusing on the floor. It is most helpful to find a spot on the floor. You could place a pen there or a leaf. Focusing on this spot will still allow you mind to focus and the object may even become blurred or disappear as your meditation deepens. Be sure however, to keep your CHIN UP. Once you are familiar with the Tai Chi moves or flow you no longer need to look at mine or your instructor’s lead. You will be able to focus on your spot on the floor as you flow gently through the moves, deepening your meditation. This is the phase of your practice where it truly does become peaceful.

Other meditation options are as follows.

SIMPLE MEDITATION
sit quietly in a comfortable position. Do not close your eyes. Remember focus 60 degrees on the floor with your chin up. Allow your thoughts to slow, focusing on your breath or a cue word. To elaborate focus on every single breath in, and out.

HAPPY PLACE MEDITATION
go to your happy place in your mind. It could be one of your favorite memories. It could be a place that brings you comfort like the beach, a meadow or the mountains. Review every detail in your minds eye. What shade of blue is the sky? What color are the flowers? What do the trees look like? Try to breath consistently the whole time. Review as many details as you can. Then just enjoy the “view” of your happy place.

If it is a memory then the details will be different. Who is with you? What was the day like? This particular memory can even be a wonderful way to remember a loved one who has passed, or even a pet. Enjoy the moment and relive it as many times as you need.

Breath Count Meditation
Focusing on your breath, breath in for a count that makes you comfortable. Let’s start with 5. Count to five as you exhale. You can increase the count as you get more comfortable. One tip I always give my students is don’t force the deep breathing. Start naturally and let it gradually increase in depth as you become more relaxed. The last thing you want to do is get anxious about whether or not you are breathing deep enough.

Hope you find these options helpful. For an added resource I have attached another Tai Chi video that is a fan favorite for allowing your breath to deepen organically. Also below is a list of other articles you may find helpful in your meditation or your increase-the-peace journey.

Cheers!