Mindful Qigong Movement

You can find this movement called Wise Owl Gazes Backwards within the popular qigong set, The Eight Strands of Brocade (Baduanjin). 

This movement, along with others, have their origins in an ancient Chinese health and wellness culture called Yangsheng or 'nourish life'. Archaeological evidence from the Mawangdui Tomb in Hunan Province, China, can date this culture of 'physical therapy' coupled with quiet breath awareness to 168 BC. 

Before starting these movements we can practice using our simple breathing exercise to slow down and pay attention to what’s going on around us.

Once we feel comfortable with these simple movements, we can use them delve a little deeper into what’s happening within. In Tai Chi, we have the word (Yi) for mental intention. There are many different types of intention we can bring to our practice. 

But before we add any other intentions we may want to discover what our default intention is.

In our day to day life, we can be goal-driven even if we are not striving to be the next Elon Musk, we probably have a strong intention to do things quickly, to find a parking space as quickly as possible, find the smallest queue in the supermarket, get where we are going as quickly as we can, possibly without knowing why.  Sometimes we do have a time limit but sometimes it’s just become a habit. 

Using simple Tai Chi movements we have a chance to explore a different intention for just a few minutes a day. We can explore the intention to deliberately slow down, maybe to observe a bit more maybe even take time to smell the roses?

As we bring our intention to focus more regularly it can help us develop mindfulness and be more aware of what intentions are driving us and what else we could be observing. This can help us become aware of some pleasant or neutral feelings such as clothing on the skin or the feeling the ground beneath the feet. We may become aware of the intention to rush or complete the movement and even enjoy letting it go.

It is fascinating to think that we can connect ourselves to women and men over 2000 years ago who felt the need to slow down and enjoy the very same physical and mindful movements we enjoy today. 

Breathing Space - A Meditation

As more and more businesses begin to re-open and schools are set to restart our lives may be changing again or even be speeding up. Is this something that we want to do?

This may be a good opportunity to check our internal speedometer and decide what speed we would like to be travelling at.  How do we control the speed? How do we slow down if we want to?

Phil's teacher used to say, 'If you give yourself time then you have all the time in the world.'

How do we give ourselves time in between all the other tasks of the day or just find time in between all the thoughts that may be rushing around our heads? 

 

In Tai Chi, we use a simple breathing exercise to practise pausing and slowing down. We can enjoy this exercise anytime, anywhere. We can do it this seated or standing or even lying down if we are at home.

Ideally, step outdoors to really reap the benefits of this exercise that has its roots in meditations practised over 2000 years ago in ancient China.  It could be a favourite place in your garden for instance, or a park, or any open space that resonates with you. 

You may like to begin by observing trees, clouds, plants and listen to the birds for a couple of moments. Just watching and enjoying the sights and sounds. Being in green spaces can help reduce high blood pressure. Observing nature moving more slowly can help us find a different pace from rushing traffic and computers. 

Following the traditional instructions in tai chi regarding the breath, let your breathing feel smooth, refined and continuous. A saying suggests our breath feels like drawing a single thread of silk from a cocoon.

Then we take time to observe the breath and any sensations that may come up. We follow the natural changes that occur as the breath comes in and goes out. We may feel like closing our eyes for a while to really feel the coming and going. 

"This creates a new spaciousness in the mind enabling us to think and see more clearly so that we are better able to focus on the things that really matter."

Dr Tamara Russell, 2015. Mindfulness In Motion. Watkins Media, London.

Why not try it just before settling down to sleep as part of your calming bedtime routine.

Once you get into a routine with this simple exercise you won't even need to use your hands as cues. You can visualise those touchpoints in your mind's eye and follow your natural breath cycle. 

If we can find just one minute to slow down, hit the pause button, and find breathing space, we give ourselves time and then we have all the time in the world.

Music: I Need To Start Writing Things Down by Chris Zabriskie

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