Slow Down

When I find my students speeding up while practicing, I remind them to slow down. I remind them that we are giving over this time and these moments to ourselves and the practice of T’ai Chi Chih. We bring our thoughts to the present moment. Then it’s mindfulness. We flow as if each movement is the first; each part of every movement is a beginning. Flowing outward and inward are of equal importance; it’s all one movement; our breathing is relaxed and regular.

Whether it’s Rocking Motion, variations on Pulling Taffy, the Light(s) at the Top of the Head or Temples, or Passing Clouds, we consider each a beginning, always constant and mindful. No hurry, all joy, all TCC. Hope it makes sense. It seems to work in class to settle and calm us.

Nine-Word Meditations
By Sonja Walker, Minneapolis, Minnesota

Rocking Motion

I Can Count To Nine
Clear it out. Blow it off. Let it go.

Bird Flaps its Wings

Lift Off
Soar and Sing while staying connected to the ground.

Around the Platter

Clean Your Plate
Smooth out the bumps. Or spit and make music.

Variation on Around the Platter

The Tenth Step*
Here it comes again. Practice makes progress. Just do it.

Bass Drum

Soup’s Drum†
Underwear and humor go a long way toward balance.

Daughter on the Mountain

Up High
Left hand close to the heart: I am that daughter.

Daughter in the Valley

Down Low
We all hit bottom. Rising hands carry positive energy.

Carry the Ball to the Side

Circles
First left, then right, then soon to be complete.

Push Pull

New View On The Horizon
Pull in tomorrow, a brand new moment, sunrise – sunset.

Pulling in the Energy

It Will Come To Me
The universe always answers yes. Honor gifts with gratitude.

Pulling Taffy

Keep It Up
At times only hard work gets the job done.

Pulling Taffy, Variation #1, Anchor

A Different Take
For fresh perspective, try a new stance and angle.

Pulling Taffy, Variation #2, Wrist Circles

Smalls
Don’t forget wrists, ankles. Beauty is in the details.

Pulling Taffy, Variation #3, Perpetual Motion

Cook Until Done
Kneading, stretching, smoothing. Continue until ready. Do your best.

Working the Pulley

Caveman
Honor our ancestors: inventors of what has come before.

Light at the Top of the Head

Turn it Over
I accept the things I cannot change or control.

Light at the Temple

Get Your Head On Straight
Today is what we have. Live it wisely, consciously.

Joyous Breath

Just Do It
Inhale. Exhale boldly. Release it. Emit air. Give forth.

Passing Clouds

Universal Smooth
Lose yourself in nature and the rhythms of earth.

Six Healing Sounds

Harmony
Trust. Smile. Love. Peace. Humility. Health. Spirit. Grace. Joy.

Cosmic Consciousness Pose

Let Go And Let God
The wide horizon holds vast promise. Be grateful. Breathe.

*Continued to take personal inventory, and when we were wrong, promptly admitted it.

†Children’s book by Robert Newton Peck