The Tai Chi Exercise
From Relaxation To Meditation

Sometimes it's difficult or seemingly impossible to sit down, relax, and meditate. This Tai Chi exercise is made for those antsy occasions.

However, it can of course be done solely for the purpose of relaxing.

Tai Chi is not designed to increase your heart beat or stamina. It is about mental and physical relaxation and awareness.

Tai Chi exercises are performed as slow, fluid movements perfect for a relaxing meditative state of mind.

We will first go through the basics: facial expression, posture and stance, and the relaxing breathing technique which are all parts of the Tai Chi exercise. You will be standing during this 3-part, 10-minute exercise.

Here's our Disclaimer.

And now let's start...

Face:

• Press your tongue against the roof of your mouth, behind your front teeth (relaxes your jaw).
• Smile very slightly (just a hint) to relax your facial muscles.

Posture and stance:

• Stand with feet pointing forwards, about shoulder-width apart.
• Head up, neck and back straight. Unlock other joints: Slightly bend your knees and elbows, hands hanging loosely, fingers separated. Arms feeling heavy...
• Look straight ahead. Now feel your weight sinking through your feet, becoming heavy, heavier, going down through your feet and into the floor. Become aware of how grounded you are to the floor. You're stable, immovable, like a boulder.

Breathing:

• Breathe from your abdomen, shoulders and neck relaxed, chest fairly still during respiration.
• Now place your hands on your stomach, middle fingers touching each other slightly below the level of your belly button.
• Breathe in and out in a slow, smooth motion - comfortable and relaxed. You may count 1-2-3-4 as you breathe in, then gently exhale whenever it feels natural to you.
• Breathe in and out, in and out, 10 times. S-l-o-w-l-y.

Part 1: Head and neck in motion

Facial expression and posture as specified above.

1. Looking straight ahead, breathe in.
2. Slowly exhale as you calmly, in a fluid motion, lower your chin and look down.
3. Breathe in as you raise your head back up, looking straight ahead again.
4. Exhale as you in a smooth motion look up towards the ceiling.

Repeat 1 – 4) five times.

5. Look straight ahead, breathe in.
6. In a smooth, slow motion, and as you exhale, turn your head to look back over your right shoulder.
7. Breathe in as you slowly turn your head back, looking straight ahead.
8. Slowly exhale as you turn your head and look over your left shoulder.
9. Breathe in as you slowly turn your head back, looking straight ahead.

Repeat 5 - 9) five times.

10. Look straight ahead, breathe in.
11. In a smooth, slow motion, and as you exhale, incline/side-bend your head to the right while keeping your shoulders low and relaxed.
12. Breathe in as you slowly bring your head back up, looking straight ahead.
13. Exhale as you slowly side-bend your head towards your left shoulder.
14. Breathe in as you slowly bring your head back up, looking straight ahead.

Repeat 10-14) five times.

Part 2: Arms and legs in motion

Face and posture as specified.

1. Bend knees slightly, palms cupped and facing upwards at about navel level.
2. Slowly, as you breathe in, move your arms out in a wide circular motion. Straighten your legs and then slowly push off on to toes as your arms reach up above your head towards their highest point. Let your hands meet up top and gently cup them.
3. Exhale as you bring your cupped palms down in front of your face, down the center of your body. Come down onto your heels and slightly bend your knees. Palms are now again cupped just below your navel.

Repeat 1-2-3) ten times.

Part 3: Relaxation awareness

Stand in specified posture, slightly smiling for a minute.

Feel your weight sinking through your feet, becoming heavy, heavier, going down through your feet and into the floor. Become aware of how grounded you are to the floor. You're stable, immovable, like a boulder.

Just breathe, relax...

Further recommendations

This Tai Chi exercise is an excellent tool for mind and body, going from relaxation (primary focus on body) to meditation (focus on "mind/brain"). Or done simply because you enjoy it separate from meditation.

In either case, it's not about the Tai Chi exercises themselves but rather about being in meditation/awareness.

If you enjoyed this exercise, you're likely going to enjoy these mindfulness exercises. Also performed in slow motion, they focus on more functional everyday tasks, such as walking, eating, thinking and writing.



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