We will look at some of the internal arts of Tai Chi by going through four of the postures of the Zhang Zhong Tai Chi standing meditation practise. Each of the postures has specific health and wellness benefits that we will discuss within the article.
EMBRACING THE TREE
Begin by standing in Wu Chi. How to stand in this posture is shown in the previous article. Zhang Zhong traditionally begins with Embracing the tree position at the heart, as it symbolises that we are giving our heart to the practice. Giving ourselves permission to take this time for ourselves, this "Me time" that we all need to give to ourselves on a regular basis. The middle fingers of each hand are in alignment creating the Chi circuit which moves in a circle from one hand to the other through the finger tips, up one arm across the neck and shoulders and down the other arm. Imagine you are hugging a tree, someone you love, or simply hugging yourself, as you are the person it is most important to give a hug to without judgement or expectation, but with kindness, affection and acceptance of yourself just as you are in this present moment.
This posture on a physical level is really good for anyone who has heart problems or to help prevent future heart problems and can be used alongside whatever medicine or treatment your doctor has prescribed. For those with heart issues this is not intended as a replacement for your medical treatment and you should continue to follow your doctors instructions at all times. Just standing this way for two to three minutes two or three times a day will have major health benefits. This is a big hug so opens the shoulder blades and the lungs and improves the flow of blood around the body. On an emotional level it can help you to explore and accept whatever you are feeling and deal with the emotional impact of those feelings.
HOLDING THE CHI BELT
We now move to the second posture. Take a breath in and on the out breath slowly move the hands down to in front of the dantien. The dantien is situated just below the navel. Once again you create the Chi circuit by aligning the middle fingers. Imagine you are wearing a belt of pale golden light. I always imagine it as being like early morning sunlight. You will find this easier to do if you have your eyes closed once you are in the correct position.
This posture is good for lower back, hips, stomach, kidneys and bladder. It's excellent if you have constipation or diarrhoea. Good for relieving menstrual discomfort. On a mental emotional level it may help you deal with issues of lack of self worth and confidence and encourage you to acknowledge and face your fears.
HOLDING THE GAZE WITHIN
Moving to the third posture. Take a breath in and on the out breath move the hands up to the position in the photo. It's as though you're creating a framework through which you are looking out, although with your eyes closed this becomes an exercise of taking the gaze within.
This posture is good for mental health, encouraging clear thought and focus. Can calm the mind, relieve stress. On a physical level this can help with sinuses, tired eyes, stress headaches.
ROOT TO THE EARTH
Moving to the final posture. Breath in and on the out breath turn the palms of the hands downwards to face the earth and move them to waist height. The practice usually ends in this position as it's all about rooting and anchoring ourselves to the earth. Close your eyes and imagine that you are warming your hands over a fire. Can you feel the heat in the palms, the tingling sensation. Can you visualise the flames of the fire through your closed eyes, or remember how it feels to stand warming yourself by a fire. Imagine that you are growing roots into the earth through the soles of the feet and through the downward facing hands.
This position is good for connecting to the earth, for being rooted and grounded in the present moment. Brings balance and strength. Hold each position for about two minutes to begin with or longer if you are comfortable in the position. As you get more familiar with the positions you can hold them for longer if you wish. When you finish place your hands one on top of the other lightly over the dantien. Men have the right hand on top, ladies the left hand on top. Imagine you are storing all this good Chi you have accumulated in the dantien and then imagine sealing it place so it is there whenever you need it. Finally bring the hands back to the sides in Wu Chi position. Take a moment with your eyes closed to note how you are feeling and then when you are ready open your eyes and let in the light.
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