In our current world, everything changes so rapidly, we have trouble keeping up, both mentally and physically. The result is stress and physical tension. I don’t think I need to remind you of all the horrific things stress does to our bodies! And I’m sure you have heard that stress is the new smoking! Circle Walking helps us to attain physical and mental balance and stability. As well, Circle Walking trains the mind and body to accept change.
The size of your circle is entirely up to you, the space that is available, and whether or not other people are also walking the same circle. If Circle Walking outdoors, you can even try walking around a tree. Because you generally walk with your focus on the center, the smaller the circle, the more turned from your waist your body will be. Gregory Ripley, author of Tao of Sustainability, suggests keeping your gaze at eye or chest level and not looking down (watching your feet) too much.
Traditionally, Circle Walking is begun in a counterclockwise manner. However, you may decide to walk clockwise, if you would prefer. Best option: try both and see which feels more comfortable to you.
How do we Circle Walk (one Method):
Best done after eating in order to enhance nutrient absorption.
Stand facing center of the circle with Baihui lifted and back of neck flat (tuck chin if needed).
Hollow shoulders, drop elbows, and relax your body.
Walk at a natural pace putting one foot directly in front of the other.
Steps should be gentle and relaxed,.
Maintain awareness of your lower abdomen.
When walking, options include, but are not limited to holding an imaginary ball (Qi) in front of your navel, holding various animal, or different palm positions .
Breathe naturally and turn your attention/focus inward. Optional: coordinate your breathing and steps.
When you start walking counter clockwise, turn or pivot right, stepping with your left foot first for 5 to 10 minutes.
Then turn and walk clockwise for the same time period.
Common Heel-Toe Walking (or Stepping)
Used in Tai Chi Chuan practice (also when people are walking correctly).
Heel touches ground while toes are raised (an empty step), the ball then touches the ground/floor, followed by toes as the foot rolls flat with body weight.
Another method (Bagua Zhang Mud Walking) tang ni bu
Named because it resembles walking in “knee-deep mud”.
As you step, you sink your weight and Qi into the shins, feet, and earth.
Mud Walking will improve both your “physical and energetic balance”.
Finishing your Circle Walking
Return to your starting point
Bring feet together
Raise arms at sides as in a gathering position (aka Gathering Qi), then raising them above your shoulders. Drop your elbows and let your hands drop down to your waist (lower Dantian)
How do you turn direction??
There are many different methods. It depends on the purpose of your Circle Walking. Two examples (for meditative Circle Walking): 1) pivot on your outside foot towards the center of the circle, continue until you are facing the other direction and then start walking again. Turning towards the inside “conserves Qi”. 2) you can step out away from the circle, turn, and continue walking.
Speed of Circle Walking
Circle Walking is normally begun at a speed similar to walking down the street. After you achieve a certain level of proficiency, you may pick up speed. Bagua Zhang speed differs from just about all forms of Tai Chi in that the speed of Circle Walking becomes aerobic. This is considered speed walking.
Circle Walking improves your mental and physical stability. This helps prevent dizziness and loss of balance. An important benefit of Circle Walking is the activation of spiraling energy which helps you develop a stable center both physically and mentally. Blockages are released: “physically, energetically, emotionally, mentally and spiritually”.
Unfortunately, most people cannot walk the circle continuously for any length of time. This is because they hold on to the tension in their bodies and don’t know how to let it go. When fatigue sets in, you can try walking a little bit lower at a faster pace. Experts suggest that you don’t do this more than twice. If fatigue sets in the third time, it is time to complete and close the practice.
“Letting go” is one of the key Taoist teachings. How do we relax and let go of the tensions and emotions? One method is to breathe into the areas of tension and visualize that area relaxing and sinking down through gravity. Gravity will allow (if we let it) our tension and weight to sink down to our legs and feet and through the earth. The goal is to feel “light”.
It is beyond the scope of this blog to provide all the variations in Circle Walking, hand positions, and stepping patterns. As I stated in the previous blog, there are quite a few videos on YouTube. Some are great and some fall short of great. Many, if not most, are related to Bagua Zhang. A fairly easy one to follow, which is not Bagua Zhang, is Huan’s Tai Chi: Circle Walking. It is not polished but he gives clear instructions. Check his and others out. Hopefully, you will discover one or more that feel right for you!
Next time you feel like your life is spinning out of control, try Circle Walking Qigong to regain your mental balance and stability!
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