Joyfulness Meditation

Meditation experiences are often a reflection of our emotions. That is, how we feel determines our thoughts or our focus for that period of time. Sometimes we are depressed or worried, and meditation becomes somewhat of a struggle to overcome these emotions. On the other hand, however, if we are feeling happiness or even joy, our experience can be quite different.

So what can make us happy? Love? Excitement? Birth of a child? Recognition? Validation? My point is not what makes us happy, but meditation on the joy itself. When we are struck with such an emotion, we must meditate on it in order to savor and digest it to the fullest. To meditate on joyfulness, one may take the steps that follow:

Begin the meditation in your usual manner by assuming a confortable position, quieting the mind, and consentrating on the breath. Allow all of your concerns and worries to float up and away from your mind like the clouds in a summer sky. Close your eyes and let joyful thoughts fill your heart and rise up to your mind's eye. Envision a shining blue light in the center of your mind's screen. Focus on that for several minutes.

Enjoy the many facets of the light as it glistens like a jewel in your mind's eye. Slowly it turns to gold and begins to grow larger, eventually covering your mind's screen entirely. It envelops your entire body with a golden glow. It evokes warm emotions throughout your body. You may bask in the feeling for as long as you want.

Namaste

Adapting Form to Meet Your Need

The "Tai Chi Set" is the "Set", right? And we cannot change the Set, or so we may have been led to believe. Or can we adapt it to better meet student needs?

In fact, I have already changed our Set to fit divergent student groups. For instance, I teach tai chi movements differently to younger more athletic groups as opposed to students at the senior center who require a more gradual approach. My Tai Chi groups include students with a wide range of disabilities, incuding muscle and ligament injuries, joint stiffness, arthritis, and work related trauma, including high anxiety and stress . Aspects of the Set then, can be adapted to address specific needs.

Part of the Black Tiger set emphasizing stepping and balance, like "Embrace the Tiger" and "Return Tiger to Mountain" for instance, might be helpful for a group comprised of senior citizens or students with limited mobility. Students who stoop or bend a good part of the day may benefit from a set that includes "Needle at the Sea Bottom", "Snake Creeps Down", and "Plant the Hammer" movements.

In order to gain the highest benefits from tai chi, you must find those movements sprinkled throughout the set that address your particular concerns. You must then practice those movements several times throughout the day. If you practice diligently, you will undoubtably see great improvement in your overall tai chi set.

Namaste

I Don't Have Time to Practice

Each time I convene a class I ask if students have been practicing on their own during the past week. Unfortunately, I usually get very sketchy answers to this question. I hear, "I only remember the first few moves," or "I just practiced the warm ups." So just how much practice should one do?" you may ask.

Tai Chi masters recommend practicing the full set five times a day. This may not be possible for most of us with today's busy lifestyles that involve children, doctor appointments, work, housekeeping, etc. In order to get maximum benefits from tai chi, qigong, or meditation, however, daily practice is necessary.

Personally, I rise early to brew coffee and meditate for an hour or two before the clatter of waking dogs breaks the silence. I practice the full tai chi set twice per day, mornings before breakfast and before bed at night. The White Crane set is the easiest so I work it in several times a day and practice the Black Tiger and Red Dragon sets around noon and again in late afternoon.

Personal time, indeed, is hard to find during our busy lives, but you must find a way to carve out at least 20 minutes a day for your practice in order to realize the benefits of your training. This minimum of time may be spaced throughout the day if necessary--5 minutes here and 5 minutes there. But you owe it to yourself to find the time. To quote a popular commercial, "You are worth it."

Namaste