Full Circle Synergy
500 Forest Avenue
Portland, Maine 04101
At first I take up Tai
Chi as a hobby,
Gradually I become addicted to it,
Finally I can no longer get rid of it.
I must keep on practicing for my whole life
it is the only way to preserve health.
The more I practice, the more I want to learn
from teachers and books.
The more I learn, the less I feel I know.
The theory and philosophy of Tai Chi is so
profound and abstruse!
I must continue studying forever and ever
It is the only way to improve and better myself.
~ T.T. Liang |
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TAI CHI QIGONG
The longer one practices and studies T’ai Chi Ch’uan
the more difficult it can become to answer the question "What
is T’ai Chi?" Students of the art develop a general
understanding, while each practitioner cultivates a deeply personal
understanding and experience. What follows here is meant to give
you a general idea of T’ai Chi Ch’uan, to spark your
curiosity, and open the way to further study.
WHAT IS T'AI CHI CH'UAN?
T’ai Chi Ch’uan is often translated literally as "Great
Ultimate Boxing.” Others prefer to translate T'ai
Chi Ch'uan as “Yin/Yang Boxing.” Regardless, T’ai
Chi Ch’uan is a Chinese internal martial
art, practiced
throughout the world by millions of people of all nationalities
and ages for its health and meditative benefits, as well as a
powerful and transforming martial art.
T’ai Chi is sometimes called a "moving meditation" and "meditation
in motion." T’ai Chi form work is generally studied
and performed as a series of choreographed movements, coordinating
the mind, body and breath, and practiced for its health and meditative
benefits. T’ai Chi can also be practiced as a two person
exercise as a powerful, internal martial art.
T’ai Chi is generally considered to be a whole body Qigong
(Ch’i Kung). Qi is defined as life energy, breath or breath
energy, our essential vitality. Gong is defined as work. Thus Qigong
is life energy work, breath work, internal energy cultivation.
Some discuss T’ai Chi and Qigong as distinct but related
arts. We prefer to understand T’ai Chi as a form of Qigong.
Internal Systems
Professor Michael Raposa in Meditation and
the Martial Arts writes
that “martial arts known as ‘external’ are
intended primarily to enhance bodily strength, speed, and stamina,
toughening the hands and feet, while developing the musculature. In
contrast, the internal arts are devoted specifically
to the talk of generating qi (or ch’i,
or vital energy, the Chinese equivalent to the Japenese ki)
and circulating it throughout the body. The ability to
produce and then control this internal energy can be useful
for fighting purposes. At the same time, the flow of
qi bathes the major organ systems, cleansing joints and strengthening
tendons and ligaments, so that the practice of these arts is
also considered to be quite healthful.”
One legend states that T’ai Chi Ch’uan was founded
by a Taoist monk and martial arts practitioner, Chang San Feng,
who lived in the Sung dynasty (AD 960-1279). According to the
legend Chang San Feng witnessed a battle between a crane and
a snake. The snake was able to recoil and dodge to escape the
crane’s attack, and then launch his own attack. The crane
was able to use its wings to softly cover the snake. After the
fight, the snake slithered back to its hole and the crane flew
off to the tree. This inspired Chang San Feng to develop T'’ai
Chi Ch’uan, creating movements to conform with the Taoist
ideas of softness and yielding, and combining these movements
with Taoist breathing techniques.
The principles of T’ai Chi are based on the Yin and Yang
circle. The T’ai Chi Classics say that T’ai Chi springs
from Wu Chi, the primordial state of the universe, also described
as the void, the limitless, nothingness. Wu Chi, represented
by an empty circle, gives birth to T’ai Chi, the mother
of the Yin/Yang polarity, the source of motion and tranquility.
The Yin/Yang polarity is the balancing of opposites, complementary
parts of one whole. Yin, originally referred to the dark shadowed
side of a mountain (the northern slope), and Yang was the bright
illuminated side (the southern slope). The Yin/Yang polarity
represents the balancing of soft and hard, negative and positive,
passive and active, female and male. Cheng Man-ch’ing writes
that "T’ai chi’s philosophy of the soft overcoming
the hard and concentrating your ch’i for softness is based
on the I Ching, the Nei Ching and the Tao Te Ching."
We find that the greatest power, efficiency, and timing, are
achieved through the union of opposites: yin and yang, hard and
soft, fast and slow, assertiveness and yielding.
T'AI CHI CH'UAN FOR SELF-HEALING AND WELLNESS
T’ai Chi Ch’uan is based on certain principles and
qualities of movement and attention, to cultivate a sense of
rootedness, balance, calm, softness, release, and focus. The
mind, body and spirit are joined as one combines movement with
attention and breath to cultivate relaxation, the release of
stress and tension from the body and mind, to develop a greater
sense of overall well-being, and to foster mindfulness. The movements
are designed to help balance the flow of qi or energy in the
body. All of these benefits can lead a practitioner to experience
quiet meditative joy within movement.
The health benefits of T’ai Chi Ch’uan are well documented.
T’ai Chi helps relieve feelings of tension and stress. T’ai
Chi can help with blood pressure and improve one’s blood
circulation. T’ai Chi is said to benefit people suffering
from arthritis and injuries. It can also help facilitate proper
digestion, improve the functioning of the kidneys, and develop
deep, natural breathing.
T'AI CHI CH'UAN AS AN INTERNAL MARTIAL ART
T’ai Chi Ch’uan martial work furthers one’s
understanding of the principles of the system, giving one the
opportunity for practical application of the principles of yielding,
softness and rootedness. One learns to develop a greater sense
of awareness of his or her self, energy, body, as well as one’s
experience of conflict. One also learns how to develop a greater
awareness of others. By learning this sensitivity, and combining
it with softness, yielding and rootedness, one can learn to transform
unpleasant or hostile interactions, making them more productive
and perhaps even positive. The old Taoist masters often said
that water can cut through stone and that a soft tongue lasts
into old age better than hard teeth.
T’ai Chi solo work and two person work are complementary
parts of one system. Both are appropriate for anyone of any age,
size, sex, ability, or health. The system, whether its solo or
two-person work, is designed to adapt to conform to the needs and
proclivities of the practitioner, becoming a manifestation of each
person. All students are encouraged and given the opportunity to
pursue two-person work, although there is no requirement.
T'AI CHI CH'UAN AS A WAY TO UNDERSTANDING
The more one studies the system, and the more one learns and
understands, the more one realizes how much greater the system
is. In addition, the more one studies the more personal his or
her experience becomes. With time, one comes to see T’ai
Chi as a manifestation of one’s character, and can provide
a path towards self-discovery.
We hope you will consider joining us in our study and exploration
of this ancient, wonderful and transforming system.
To begin to understand the nature of Qigong, it helps to begin
with a translation, of which there are many. The shorthand translation
we most often use is “life-force energy (Qi) cultivation
(gong)” or “internal energy work.” Kenneth
S. Cohen, renowned Qigong master, China scholar and one of our
teachers, defines Qigong as the “art and science of regulating
internal energy to improve health, calm the mind and condition
the body for martial arts and other sports.” In addition
Mr. Cohen has said that Qigong means “working with life
energy, learning how to control the flow and distribution of
Qi to improve the health and harmony of mind and body.”
Qigong, which encompasses a broad range of practices and systems,
was developed over thousands of years in China. Mr. Cohen writes
that Qigong is a “wholesale system of self-healing exercise
and meditation, an ancient, evolving practice that include healing
posture, movement, self-massage, breathing techniques and meditation.” For
example, there are both active and passive forms of Qigong, including
sitting and standing, stillness and movement (slow, fast and
explosive), and formal and informal (or spontaneous) practices.
Don Ethan Miller, three-time national Push
Hands champion and
master T’ai Chi teacher (and another of our teachers) has
said that Qigong is “anything that you do which integrates
the mind and body.” This means that Qigong can be as simple
as attending to your movement while walking through a park, or
can be as sophisticated as highly choreographed movement sequences
lasting 30 minutes or more and taking many years to master.
Self-improvement through the practice of mind-body (breath and
spirit) systems is not unique to China. Indeed most every indigenous
culture and major religion has some form of Qigong-like practice
for self-improvement and spiritual enhancement. Specifically,
Chinese Qigong commonly incorporates extensive and refined visualizations,
along with a breadth of application of mind-body practice to
improve one’s success in anything one does.
WHAT IS QIGONG?
Some people have said that there are more than 60,000 Qigong
systems in China. There are Qigong systems that are primarily
for self-healing such as the Soaring Crane Qigong and
the Primordial
Qigong that
we teach at Full Circle Synergy. In addition, there are Qigong
systems that have powerful applications for both self-healing
and self-defense such as T’ai Chi Ch’uan (Taiji Quan),
which we teach as both a martial and healing practice. There
are also primarily martial Qigong systems like the internal martial
arts of Bagua Zhang and Xing Yi Quan.
The essential nature of Qigong is the developing of one’s
ability to pay attention to what one is doing, and what is happening.
The ability to be present, to join one’s mind and attention
with one’s body and spirit provides the basis to cultivate
internal energy, promoting greater health and vitality, more
relaxation, and relief from chronic stress and anxiety. While
amazing powers and results have been attributed to the practice
of Qigong on a daily basis we find that it cultivates:
- A stronger sense of being both calm and energized.
- A greater sense of being present within one’s body
and improved awareness of one’s surroundings.
- Improved balance and greater enjoyment of the movements of
the body, mind and spirit.
- A greater skill to release the stress and tension of life
that can so easily get stuck inside.
HEALTH BENEFITS OF QIGONG
Qigong is being used in all kinds of ways and places to promote
healing and wellness. Respected and validated research has found
that Qigong can improve posture and respiration, promote relaxation,
improve blood chemistry, and foster greater concentration. It
has also been found to be beneficial for a variety of illnesses,
including asthma, arthritis, cancer, cardiovascular disease,
chronic fatigue, fibromyalgia, headaches, pain and other common
ailments.
The relationship between the mind and body is becoming more
widely accepted and recognized. And Qigong is becoming more widely
known in the West. Qigong (and T’ai Chi) were mentioned
in Newsweek magazine article entitled “The New Science
of Mind and Body” (9/27/04). Doctors from Harvard Medical
School wrote that “Over the past three decades, scores
of studies have confirmed the benefits of what we call the ‘relaxation
response,’ a state of mental calm during which your blood
pressure drops, your heart and breathing slow, and our muscles
become less tense.” These doctors recommended T’ai
Chi (and as such Qigong) among other exercises and techniques
as a means to calm the mind and relieve stress, and thereby promote
greater health and mitigate some of the ravages of chronic stress.
Newsweek also discussed that Qigong and T’ai Chi were
being used by patients at the Dana-Farber Cancer Institute in
Boston to help them sleep better, cope with the pain, anxiety
and depression, and to enhance their immune systems.
In other news, a recent study has found a link between stress
and memory. Dr. Amy F. T. Arnsten, of Yale Medical School, reported
a study in the journal Science, which found that stressful situations
activate an enzyme in the brain that impairs short-term memory.
Certainly relaxation practices like Qigong can relieve some chronic
stress and as such may help improve memory.
THE PRACTICE OF QIGONG
It is empowering to take
charge of your own health and to maintain your own internal calm
and integrity through a Qigong self-healing practice that emphasizes
sensitivity, balance and yielding as the most powerful path to
success. For those unacquainted with Qigong the idea of “life-force energy cultivation (or energy
work)” may sound hokey or fantastical. As our culture and
our language have little experience with Chinese Qigong we are
forced to approximate our experience with imprecise words. All
we ask is that you suspend your disbelief – if any – and
your desire for instant results – if any – and explore
what we have to offer.
One may practice just breathing, incorporating visualization
and physical techniques to deepen and soften the breath. One
may practice different systems of standing and moving, cultivating
one’s internal energy, relaxing and opening the body for
improved health and serenity. One may also practice martial arts,
including T’ai Chi Chuan, which is itself a form of Qigong.
The benefits of Qigong are now widely known and accepted. We
would love to share our knowledge and love of the art with you.
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