Lifting Water
Use: This is an important exercise found at the start and end of most Tai Chi sets as well as Qigong practice, the very fact that it is so common would suggest its importance and thus a movement that should be practiced often. Once you have performed this a few times you should have entered what is called a Qigong state of mind, a subconscious level akin to that found in mindfulness or deep meditation, of being relaxed and one with the universe. You should feel an internal force flow through your body. As you practice slowly increase repetitions with each practice.
This movement can be used to help relieve tension, anxiety and stress.
Movement:
• Stand in a natural stance (Wu Ji) with feet shoulder width apart and your arms hanging loosely by your side
• As you breathe in slowly raise your arms in an arc away from your body
• Relax your wrists and imagine a thread is pulling the wrist and arms upwards and small weights on your fingers pull the fingertips down
• As you reach shoulder height pause momentarily, your arms should be loose and held about a foot and a half away from your body, elbows fairly straight
• Relax your wrists and imagine a thread is pulling the wrist and arms back down to your waist, small feathers on your fingers pull the fingertips up a bit like small parachutes slowing the fingers down
Breath:
• Breathe in through the nose on the upward movement
• Breathe out through the mouth on the downward movement
• Your breath should be slow and steady
Imagery and feeling:
• Imagine drawing energy up from the earth through your palms
• Your fingertips should feel like they have small lead weights attached to them
• Imagine the energy being lowered and settling into you Dan Tien
• You should feel like you are pressing down on water
• Your fingertips should feel as though there are feathers attached to them slowing them down as your hands fall
• I visualise standing in the sea, as the wave comes in I feel my hand float up on the wave, as the wave breaks, I feel my hands sink on the back of the wave.
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