Enrich Your Tai Chi Practice With Imagery
Rev Yanchy Lacska, MA, EdS is a psychologist and chaplain at Woodwinds Health Campus where he integrates psychology with tai chi, qi gong and spirituality. He is a long time student of Gin Foon Mark and Hong Liu and studied with Dr. Ma XuZhou. He is certified by Dr Lam to teach Tai Chi for Arthritis. He lives in Hudson, Wisconsin.
Dr Paul Lam is a family physician, teacher, author and creator of the Tai Chi for Arthritis program. He lives in Sydney, Australia.
Yanchy and Paul have been working together to bring the Tai Chi for Arthritis program to the Midwest USA and both have a vision of spreading knowledge about tai chi and qi gong as scientifically validated systems of helping people with arthritis and other chronic pain conditions.
Yanchy’s personal experience
My first tai chi experience was during the 1980s as a student in a once per week community education class in a high school gymnasium. The teacher was Douglas Bowes, a long time student of TT Liang. I remember how much I enjoyed the class and how each week I felt like I was finally learning and memorizing the form. That is, until I got home. Each week I would leave the class excited to practice only to arrive at home and forget at least some of what we had been taught. It took me several weeks before I came to a realization that I might correct this situation by applying a technique that I had learned and used as a psychologist. I began to apply this technique to help resolve my frustrating dilemma.
This is what I began to do. At the end of each practice, I would walk to my car, sit behind the steering wheel and imagine myself doing the tai chi forms. After mentally going through the forms a few times, I would drive home and then practice the forms physically again. The technique I was using is known as active imagery. Active imagery is a means to mentally practice, to communicate our conscious intent. This is not a new process, even in the West. In the 1970s, professional golfer, Jack Nicklaus said that he never hit a shot without first imagining the perfect flight and flawless landing of the ball on the green. In the late 1980s, I was coaching my daughter’s community youth basketball team. I remember an experiment I had the girls carry out during practice. I asked them to execute ten free throws each and count the number of baskets they made. Next I had them sit down, close their eyes, and imagine in detail, standing at the free throw line and preparing to shoot. I led them step by step through imagery culminating with the ball cleanly swooping through the net. Next I had them shoot ten free throws again. The percentage of baskets successfully completed improved dramatically for each and every girl on the team.
Modern research
Lao Tze says in the Tao te Ching ‘Without going outside, you may know the whole world.’ In a modern scientific equivalent, Harvard neuroscientist, Steven Kosslyn, has demonstrated that when people imagine things, the parts of their brains involved with the senses they are using in their imagining become active. When people imagine moving, the areas of the prefrontal motor cortex that instruct the body to move become active. The brain therefore, cannot easily distinguish between actually doing tai chi forms and imagining doing tai chi forms.
Dr Richard M Suinn of Colorado State University took the imagery process to a new level with the development of visuo-motor behavior rehearsal or VMBR. This process combines deep relaxation with vivid mental imagery of the skill to be learned. Researchers at Texas State University used this method in a study of students in a beginning karate class. The class was divided into two groups. One group received only karate training. The other group was taught VMBR along with the karate instruction. The class met two times per week for six weeks. At the end of the six weeks students were asked to complete an anxiety inventory before being tested on karate skills. They also used their new skills in sparring. The VMBR group reported less anxiety, scored better on the skills test and scored more points in sparring than the karate only group.
Dr Kate Lorig works with groups of people who have arthritis at Stanford University. She and her colleagues also teach a combination of relaxation with imagery. Participants imagine performing exercises or skills with their joints loose and pain free. Those who use this combination regularly report less pain and improved physical and psychological functioning. In addition they make only about half of the doctor visits that they made for their arthritis before using relaxation and imagery. Woodwinds Health Campus is taking this process a step further. Patients who have had orthopaedic surgery including knee and hip replacement surgery attend Joint Camp that includes inpatient group physical therapy and may attend the outpatient program that combines physical therapy combined with imagery, qi gong and Tai Chi for Arthritis.
How to use imagery for your tai chi practise
The first step in using imagery effectively then is relaxation. Lao Tze said ‘Empty yourself of everything, return to the source of stillness.’ This is a good description of relaxation. There are many relaxation techniques to try. To begin deep relaxation, close your eyes and begin to breath using the diaphragm or belly. As you inhale, allow the belly (diaphragm) to naturally expand. As you exhale, draw the belly back in. This is called diaphragm or dan tian breathing in qi gong and tai chi practice.
Diaphragmic breathing methods
There are two commonly accepted methods of diaphragm breathing in tai chi. The first is abdominal breathing. In this method, imagine that air travels past your nose to the trachea or the breathing tube to fill up the lungs and then continues to travel down to fill up the abdomen. When this happens, as you imagine air traveling to the dan tian, your abdomen swells up as you breathe in. Breathing out would be the reverse. The abdominal muscle contracts flattening your abdomen as you breathe out. The breathing should be slow, even, and continuous and in the same tempo as your tai chi movement. Breathing should not be forced. If there is any feeling of discomfort then you should go back to normal breathing.
Reverse abdominal breathing is the second way. As you breathe in, the upper part of your abdomen swells up a little but the lower part of your abdomen contracts. As you breathe out, the upper part of your abdomen contracts and your lower abdomen swells up. Reverse abdominal breathing is generally regarded as the more advanced method and enables you to sink your qi to the dan tian and is especially effective for Chen-style Fa Jin (delivering force).
The next step
To begin, use the first method of abdominal breathing, often referred to as natural breathing. After several breaths, complete a mental body scan, working your way down from the top of your head. Relax any tension you feel in that part of the body each time you exhale. Continue this process until you mentally reach the bottom of your feet. There are many other relaxation methods you can read about, such as progressive muscle relaxation, systematically tensing and relaxing muscle groups, or autogenic training. Relaxation has benefits besides preparing you for your tai chi imagery work. Regular deep relaxation can reduce blood pressure, enhance the immune system and reduce pain. Research at the Menninger Clinic found that people who can achieve a state of deep relaxation often experience insight into problems they are working to resolve. This state can produce receptive imagery from the unconscious helping us to discover our needs and potential for problem solving.
Once your body is relaxed, your mind is calm and you are no longer thinking about that report due at work or school or what is for dinner, it is time to begin the imagery practice. In order to utilize imagery to the fullest you must first focus your attention on the skill you wish to enhance. In this situation, on your tai chi. Focus all of your attention on a clear and vivid image of yourself standing ready to begin your tai chi forms. If interfering thoughts or images enter your mind, take a deep breath and allow the image to pass by as you exhale. Then refocus on the tai chi image.
Imagery mechanics
Imagery should not be confused with visualization. Imagery, in fact, does not require visualization at all to be effective. The objective in using imagery to enhance tai chi play is not to see pretty pictures in your mind, but to pay attention, to be mindful, to train the bodymind. Imagery can utilize any or all of the senses. It certainly can include visual imagery, but may also include images of sounds, kinesthetic sensations, and even smells. I remember attending workshops during which the presenter guided us through a visualization experience for relaxation. I always felt frustrated because I could not ‘see’ anything with my eyes closed. The leader would be saying in a soft, soothing voice, ‘You are walking along the beach and now you come to the shore. You see the blue sky and the white sand. The beautiful blue-green water beckons to you.’ I found myself getting more tense instead of relaxed, thinking, ‘Hey! I’m not even at the beach yet. Wait for me.’ It was later during my training in clinical hypnosis that I began to experience imagery through my other senses. I discovered that while I couldn’t see the beach, I could feel the warm sun and feel the sand between my toes.
Now that you have achieved a clear image of yourself standing and ready to begin your tai chi practice you can continue the active imagery practice. Imagine beginning the commencement form in vivid detail. Use your breath as you would when doing the form physically. Imagine the shifting of your weight and the gentle raising of your arms. Imagine what it feels like to take the first step of your form and how the body moves from the waist. Feel the transfer from substantial to insubstantial. Imagine completing the movements to perfection. Continue this detailed imagery for every form. When you have mentally rehearsed all of the forms, continue for a few minutes with relaxed dan tian breathing allowing the images to settle and become part of your being. After you have completed this imagery practice, practice the forms physically. It is interesting to practice the form once physically before your imagery work and then again after your imagery session. Notice how the form has changed. Notice how your experience of tai chi changes.
Practical guides
Using imagery during your tai chi practice reinforces that the mind is the master and the body is to follow. The Tai Chi Classics say that the mind directs the body, so using imagery is one of the ways the mind can direct the body. We would like to use a movement to illustrate how you could use imagery to enhance your tai chi learning. We chose the 24 Forms (or Steps) Taijiquan because it is the best known Tai Chi set with many standardised texts available. We will use the Movement 21, Turn to Deflect Downwards, Parry and Punch.
From the previous move, as you turn, imagine the transferring of weight without allowing your body to bob up. Keep your knees bent, transfer your weight to the left foot, and maintain your body upright without leaning to one side. Then as you move your right hand in an arch to the right, left hand in an arch to the left, turn the left toe 135 degrees towards the right and then transfer your weight gradually back to the left foot, keeping your body upright. As you transfer your weight back, continue to move your right arm in a curve downwards so that your right hand ends just in front of and below the armpit. As you do this clench the right hand into a fist with palm facing down. The left hand moves up gently to the left corner of the head to protect your head.
Lift the right foot up so your right foot touches down in front of the left foot, heel down first and with toes pointing outward. Continue to move gently, your left hand pressing down. As you do this, imagine an opponent coming towards you punching with his right fist. Your left hand blocks and pushes his right hand down and at the same time, you turn your waist slightly to drive a force that moves the right fist forward to punch your opponent’s nose. Also at the same time your left foot kicks forward to your opponent’s shin.
Shift your weight onto the right foot and continue to turn your body to the right. Your body directs your right fist around to the right side, moving in a curve, ending up with the right fist next to the right hip with the palm facing up. Imagine now your opponent has stepped back, and then steps forward to punch you again and, as your body swings around, your left hand reaches out to block his punch. At the same time, take a step forward with your left foot. In your imagination you have to keep remembering your body, your posture, the purpose of your move. This will help you to focus where the force is and to be in control of your movements.
Finally, as your left hand presses down your opponent’s fist, your right fist moves above the left hand and punches toward the opponent.
Conclusion
For the mind to control the body, it also means that the mind is calm and has great clarity. When you are fighting, a clear and calm mind will prevail. This solo practice will not only help you to remember your movements, but also it can bring you a long way in integrating your body, mind and spirit.
© Dr Yanchy Lacska and Dr Paul Lam, 2001.
