Grounding in the Soles of the Feet (TCC “Kindergarten”?)

As I think back on my long journey with T’ai Chi Chih, I remember how I gradually discovered what it means, and how it feels, to “ground” in the soles of the feet during TCC. At this last conference, one of the two teachings that I chose for the break-out circles was grounding in the forward and backward weight shift – and in beginning and ending those movements.

For beginning, I use the words “Sink, Shift, Hands, Heel” (or “S,S,H,H”). To begin a forward movement, I first sink a bit letting both knees give, then shift the weight into the right leg/onto the right foot, then place hands in starting position, and lastly extend the foot forward with the heel touching down with very little weight on it.

For closing, I use, “Stand, Step in, Sink, Settle into the Soles of the feet” (or “S,S,S,S,S”). As I end a movement, the weight is fully on the back leg/foot. As the hands finish their last movement, I rise slightly straightening the weighted leg, let the front foot step in, bringing it back next to the other foot, and then sink, letting both knees give, having a feeling of sitting, or squatting slightly, and I mentally bring my awareness to the energy settling downward into the soles of the feet.

Granted, there is more flow rather than individual sequential steps to each beginning and ending, but the above steps used habitually can help develop muscle/movement memory, increasing one’s sense of balance and confidence. As a result, the feet remain flat during the greater part of each weight shift, with a mere release of the heel or toes respectively, without any feeling of muscularly lifting these at all. The foot stays utterly relaxed.

It can also be helpful to imagine three points of equal weight distribution under the feet: one centered under each heel and two at the front of the foot behind the toes. When the weight arrives forward, it is equally distributed among these three points and so also when the weight arrives on the back foot.

I believe this palpable grounding to be a key part of TCC, and of Justin Stone’s TCC principle to “focus on the soles of the feet.” For some readers, these words might seem like kindergarten basics. But having a specific way to feel and focus on the feet can change one’s practice in a big way for the better.