Chi, which is pronounced “ci” in Mandarin, is a concept in Chinese medicine. They believe that chi, which means life energy, is present in all things in the universe including humans. Many people learn different ways to focus chi because they believe that they can improve their health, ability to concentrate, and well-being. The practice of controlling chi is a lifelong process. If you want to have this ability, read some of the methods described in this article.
Step
Method 1 of 3: Controlling Chi through Physical Movement
Step 1. Practice taici
You can control your chi by practicing taici, which are light exercises that help you control your chi through several movements and breathing techniques. In addition, tai chi practice is believed to be able to reduce stress and overcome health problems.
Step 2. Look for a taici course
Many websites upload videos of taici practice guides. Type “taici video” in a search engine to find it. If you have never practiced taici before, start practicing under the guidance of an experienced taici instructor. Look for taici course information by calling fitness centers and yoga studios.
Step 3. Do some basic taici moves
If you don't feel comfortable practicing in class or want to see if you like taici, try out some basic moves yourself.
- Stand with your feet shoulder-width apart to keep your body balanced. During taici practice, you should divide your weight evenly on the soles of your feet. Get used to standing with your feet shoulder-width apart and evenly planted on the floor from heels to toes.
- Bend both knees slightly, but don't lock! Stand with your knees bent as if you wanted to sit in a chair to activate your leg muscles.
- Try to straighten your back in a relaxed state. Imagine the vertebrae of the spine are arranged straight up without touching each other.
- Gently touch the tongue to the roof of the mouth. This method is believed to be able to connect energy channels so that chi can flow smoothly throughout the body.
- Visualize while imagining there are joints that connect the wrists and ankles, elbows and knees, shoulders and hips.
- Be aware of the breath. Breathe normally, calmly and regularly, paying attention to each inhalation and exhalation as the lungs expand and contract. If you can, try belly breathing.
Step 4. Be aware of the present as you practice
Being aware of what is happening right now (instead of dwelling on the past or worrying about the future) plays an important role in eastern philosophy. When practicing taici, you must apply the philosophy by controlling your mind and being fully aware of what is happening right now. In the context of taici practice, it is applied by focusing attention on physical and emotional sensations while moving.
Know that wandering thoughts are common. As you practice taici, try to be aware of distracting thoughts and then return your attention to the feelings and sensations you are currently experiencing. Do not judge or be influenced by these thoughts
Step 5. Practice regularly
The development of taici practice (including controlling and increasing chi) is motivated by the view that every human being is always a process. So you have to practice consistently if you want to use taici as a way of controlling chi. Working out every day for a month is still beneficial, but it's even more beneficial if you practice several times a week for several years.
Method 2 of 3: Utilizing Chi. Breathing Exercises
Step 1. Do the chi breathing exercises while concentrating
The term “concentrate” means to practice while being aware of what you are experiencing right now without pushing yourself. So you should try to focus your mind on the exercise you are doing, for example: noticing what it feels like to inhale and exhale.
When your mind gets distracted by thinking about other things, problems, and/or things you need to get done, focus your mind on the present again without blaming yourself
Step 2. Find the most appropriate position
You can practice sitting cross-legged on the floor, lying down, or standing. In order to practice well, choose the most comfortable position because everyone is free to choose a different way. Wear comfortable clothes and get into the habit of sitting or standing with correct posture.
- Inhale through your nose. Breathe normally, don't inhale too long or too short.
- Exhale slowly. Instead of exhaling through the count, exhale through your mouth as long as you can. Exhale the air from the lungs until it runs out.
- Inhale through your nose. Inhaling will feel refreshing because there is no air in the lungs, but don't inhale too long. Instead, continue to breathe normally.
- Breathe according to the instructions above repeatedly as needed, i.e. inhale through your nose and exhale through your mouth. This breathing technique makes you feel fresher and more alert. If you feel dizzy, take a deep breath or pause before continuing with the exercise.
Step 3. Practice belly breathing
Traditional Eastern medicine believes that deep breathing using the abdominal muscles is more beneficial than chest breathing.
- Lie on your back. Start practicing from a lying position so you can get a feel for what belly breathing feels like. Once you get used to it, you can practice sitting, lying down, or standing.
- Place one hand on your stomach below your belly button and breathe normally to relax.
- Take a deep breath and then exhale forcefully so that you can feel the abdominal cavity deflate. Make sure your pelvis and back don't move as you exhale. Do this a few times until you get used to doing belly breathing without the help of your palms.
Step 4. Breathe the same length
To some, this method may sound strange, but you can feel what is called chi by breathing equally long, that is, by inhaling and exhaling in 4 stages.
- Find a quiet, distraction-free place where you can practice comfortably and relax. If you want to practice sitting or standing, make sure your posture is always straight.
- Breathe normally several times until you feel more relaxed. If you can, do belly breathing or breathe normally a few times to relax.
- Determine the most comfortable time for inhalation and exhalation. Start by inhaling for 5 seconds and exhaling for 5 seconds. You may extend or shorten the duration as needed.
- Inhale for the duration you have set (for example: 5 seconds) then hold your breath for 5 seconds, but let your body relax. After that, exhale slowly for 5 seconds followed by holding your breath again for 5 seconds.
- Focus your attention on the sensations you experience while breathing the same length. Know that what you feel from the experience is chi.
Method 3 of 3: Focusing Chi by Meditating
Step 1. Look for a meditation guide video or app
If you've never meditated before, look online for videos or phone apps that you can use as a guide to practicing meditation.
If you want to use a video, choose the one you like best considering how to guide, duration, and guide material. Instead of listening to the end, look for a beginner's meditation guide as they are usually shorter and the guide material is more verbal
Step 2. Don't eat at least 30 minutes before meditating
A full stomach makes you sleepy and has trouble concentrating. You must stay awake and relaxed during meditation.
Step 3. Find a quiet place to meditate
A quiet place is the best.
If necessary, play soothing music to make it easier for you to focus your mind while meditating. However, choose music that is suitable for chi meditation, for example by selecting a music video on YouTube. Find the right video or musical accompaniment by typing the words “chi meditation music” or “qi meditation music”
Step 4. Choose the most comfortable posture
You can meditate while sitting cross-legged on the floor or sitting in a chair with both feet on the floor.
Step 5. Place your palms on your lap
Point your palms up and place them on your thighs in a relaxed state. You can also choose another hand position, namely by bringing the palm of your left hand and the back of your right hand together and placing it on your lap just below the navel while joining the tips of your thumbs together.
Step 6. Straighten your back
Even if it's a little difficult at first, try to sit with your back straight and don't slouch.
While you should always keep your spine straight in order to sit up straight, try to relax yourself as you shouldn't strain your body during the exercise
Step 7. Relax your gaze
You can gently close your eyes or keep them open. Whichever method you choose, start meditating by looking straight ahead in a relaxed manner without focusing your attention on anything in particular.
Step 8. Be aware of how you feel physically and emotionally
Pay attention to any physical sensations that arise while you are sitting on the floor or in a chair and observe the thoughts and emotions that arise during meditation.
Step 9. Be aware of the breath
Notice how you feel when you inhale through your nose (Is the air coming in cold? Is one nostril blocked?) and when you exhale (Is the air flowing out warm? Is the air coming out little by little or all at once?).
As you inhale, imagine that you are drawing in positive energy. As you exhale, imagine that you are expelling toxins and negative energy
Step 10. Meditate every day
Meditation will give the best results if done every day. You can shorten the duration of the exercise because meditating 10 minutes every day is better than 30-40 minutes once a week.
Tips
- Whatever method you choose to control chi, practice consistently. You have to practice every day for life if you really want to have this ability.
- Explore the possibility of doing 2 or 3 ways to control chi to get the best results.
- There are many different ways to meditate. The meditation practice described in this article is Buddhist meditation. You can practice other meditations, for example: mindfulness meditation, loving-kindness meditation, transcendental meditation, etc.
Warning
- Practice with patience because certain exercises may feel quite challenging, especially for beginners. Keep in mind that this article uses the term “practice” because the ability to control chi must be practiced continuously throughout life.
- Taici is a safe exercise for everyone, but before practicing, you should consult a doctor to prevent problems because not all movements can be performed by people with certain conditions, for example by pregnant women, the elderly, people with joint or muscle injuries.
