Body awareness means different things to different people. To some it means the physical appearance of their body. Some associate it with how their body feels. Here’s a question: do you know where your upper and lower limbs are without looking at them? I have students tell me that they think their feet (for example) are in a certain place and when they look down, the picture in their mind is different from their actual position!
Since the late 1970s,much research has been done on the benefits of mindfulness and awareness. Important benefits are pain reduction, immune function improvement, increased rates of healing, and better interpersonal (and intra-personal) relationships. Mind-body exercises (such as Tai Chi and Qigong) train the body and the mind to be more resilient, self-aware, coordinated, and balanced. Practitioners are more attuned with their deeper feelings and emotions and enjoy an improved sense of well-being.
In an earlier blog, we discussed proprioception. Proprioception is your ability to sense the position of your body in space, which involves conscious sensation (muscle sense), total posture (postural equilibrium), and segmental posture (joint stability). In this blog, we are going to discuss internal awareness - being aware of moment-to-moment sensations and movements of and in your body!
When our mind observes an object clearly in the present moment, this is called awareness. Awareness is probably the most fundamental and important ingredient underlying the learning and practicing of Tai Chi and/or Qigong. Without awareness, you will be unable to focus attention on the movements and flows of Qi long enough to truly benefit from your practice.
In today’s busy, complex, and ever-changing world, it is difficult to maintain or achieve inner awareness. In Tai Chi and/or Qigong, you learn to look inside your body, mind, and spirit in order to improve the quality of your life. One of the most difficult things to learn is to not only pay attention to your energy, but your breathing, emotions and the feelings inside your body. Most people are not accustomed to paying attention to what is happening inside their bodies, how they are breathing, what emotions they feel, or how much energy they have. We need to connect with our mind and our spirit. Taoists consider this “making the body conscious”.
When we move our bodies in practice, it is essential that we become aware and mindful of the “feeling” of the movements. We focus on the present and mentally engage with what our body is doing, what emotions are present, and what sensations we feel. Unless you maintain continuous, moment-to-moment awareness within your body, you won’t be able to feel or control energy, nor will you be able to develop “control, fine and refined motor skills.” Awareness also allows us to manage “distracting thoughts and mental chatter”. This helps us avoid what is known as “monkey mind”. …when we have excessive distractions and keep our focus on external happenings, or focus on the past and the future, instead of the present! A 2010 study by Harvard professors actually determined that the more your mind wanders, the more unhappy you are!
Tai Chi and/or Qigong practice does not allow room for our minds to wander or spend time on multi-tasking! We learn to focus but without judging or overthinking! Only then, can we “tune in” to our body and feel subtle shifts and changes within. If there is tension in the joints, spine, internal organs, etc., we become aware and are able to let go of the tension. We are also aware of our energy, any balance issues, our alignment, or any restrictive breathing. This awareness allows us to deeply concentrate, relax our minds, and be still. Of course, this awareness and focus is also vital in any martial arts as one needs to be aware and sensitive to themselves and their opponent.
Once you understand and develop awareness, in order to improve your health and reduce your stress, you will also have to learn how to use that awareness to your benefit. Focused attention and awareness can play a part in improving any musculoskeletal conditions and may even help to prevent problems before they occur. You become aware of which postures or movements cause pain in your practice as well as in your day-to-day life.
Slow (not fast) and deliberate movements allows us to intentionally focus our mind and be more aware of the sensitivity and sensations present in our minds and body systems. When practicing, try moving in a slow but even pace with precise detail. The benefit will be calm mind and a relaxed, beautiful, flowing form.
Awareness and mindfulness are not easy and take some time to achieve. A good place to start is by taking a break for a few minutes each day from all the external stress, chaos, aggravations, and take time to focus internally. Listen and be aware of your body, your emotions, your breathing, energy flow, and your tension. Now carry that same awareness into your Tai Chi or Qigong practice and daily life. You will learn to respond more clearly and effectively to any situation that may arise.
This is only the first step towards learning to move your body with your mind (brain and central nervous system), not your muscles. This is a great time to get started. You will be pleasantly surprised as to what a positive impact body awareness and mindfulness will have on your entire life!
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