The following is a general outline of some movements in my practice and in sessions I do with others (elements of stretching, yoga, qigong, and tai chi). Sessions are typically 30-60 minutes depending on which movements are performed (my personal practice includes sun salutations. Elements of mindfulness as these are performed = breath awareness, body and posture awareness, presence/inner stillness, relaxation.

Yoga, qigong, and tai chi have varied histories and philosophies, but beyond words and labels they overlap - with breath and body awareness, meditation, “Now" awareness, and mind-body unity/awareness, and they can be practiced for a lifetime. These practices are not necessarily religious in nature- but they can be if so desired- it is how one chooses to frame and practice them. They can be simple stretches/exercises, focused mind-body unity practices, "in the Now practices," and/or deeply spiritual or religious practices.

There are many books, articles, videos, and websites for mindfulness and meditation, yoga, qigong, and tai chi (YouTube, Udemy, etc.)

Be mindful of your limitations with any of these practices - adapt them as necessary based on your abilities and seek expert/professional guidance if needed - be cognizant of risks associated with mindfulness practices (risks of mindfulness​) (risks of meditation​) (risks of yoga) (risks of tai chi).

Benefits of Mindfulness

Benefits of Meditation

Benefits of Mindful Movement

Yoga

Qigong

Tai Chi

Video links are included below with Eight Pieces of Brocade (video), Tai Chi Fit Flow movements (video)(click on FLOW Workout)*, 18 Form Tai Chi Qigong Shibashi Set 1 (video), Tai Chi 24 Form (video), and some illustrations are also below.

Warm Up

Arm swings (side rotations, lifts, cross chest), wrists and fingers, hip rotations, knee bends, squats, leg swings, shake legs, ankles, weight shifting (side to side)

Movements

Balancing- forward leg raise, lateral leg raise, tree, single leg squat

Heaven and earth, sink chi (interspersed throughout)

Neck movements (forward and back, side to side, tilt, roll)

Shoulder rolls, shoulder shrugs, add hands

Hands to heaven, push walls

Side bends (static, dynamic)

Spinal twists (rotating kidney touch, shoulder touch)

Swim, hug tree/sink chi

Paint walls (single hand, expand to two hands and sway like palm tree)

Open curtain

Thrusts (forward, side)

Bend bow shoot arrow, lawn mower

Circles

Cloud hands

Accordian

Windshield wipers

Row boat

Toss balls/ cast cares

Fly like bird

Tai Chi Basics

Wuji, taiji, shift weight, circles, cloud hands, push water/ push waves, brush knee/push hand, part horse’s mane, grasp sparrow tail, single whip, maiden works shuttle, play lute, white crane spreads wings, lift heaven push earth

Sequences

Eight Pieces of Brocade (individually or sequentially) (video): 1. Push Heaven 2. Bend Bow Shoot Arrow 3. Separate Heaven and Earth 4. Owl Gazes Backwards 5. Bear Sways 6. Punches 7. Kidneys to Toes 8. Bounces

Tai Chi Fit Flow movements (video)(click on FLOW Workout, 52:37)

* (if you want to purchase the Tai Chi Fit Flow Workout on Udemy, wait for a discounted price or add it to "wishlist" until it's discounted)

​Tai Chi Sequences 1, 2, 3

Sequence 1

Block, brush knee push hand, cloud hands, up block/thrust (maiden works shuttle), white crane spreads wings

Sequence 2

Part horse's mane, block, needle to bottom of sea, cloud hands (x2), transition, lift heaven push earth

Sequence 3

Part horse’s mane, grasp bird tail, push (x2), small transition, white crane spreads wings, pinwheel or play lute, block, brush knee push hand

​18 form Tai Chi Qigong Shibashi Set 1 (video) (opening form, opening the heart, paint rainbow aura, separate clouds, repulse monkey, row the boat, cast cares upon sea, gaze at moon, pushing palms, cloud hands, one with sea and sky, push waves, flying dove, punches, flying goose, dharma wheel, cross lateral knee and heel raises, balance and store chi)

Tai Chi 24 Form (video at end of article)(opening form, part horse's mane x 3, white crane spreads wings, brush knee push hands x 3, strum (hold) the lute, repulse monkey x 4 (stepping backward), grasp bird tail, left (ward off, roll back, press, push), grasp bird tail, right (ward off, roll back, press, push), single whip, cloud hands, single whip, high pat on horse, right heel kick, double punch to ears, left heel kick, snake creeps down and golden rooster stands on one leg, left, snake creeps down and golden rooster stands on one leg, right, maiden works shuttle, both sides, needle at bottom of sea, fan through back, turning body, parry and punch, apparent close up, cross hands, close stance

Closing

Heaven and earth, sink chi, standing pose

Meditation (breath focus, body scan, progressive muscle relaxation, visualization, lovingkindness/metta, etc.)

​​​​​Illustrations of stretches/yoga, 8 pieces of brocade, 18 form, 24 form:

Mindful (Meditative) Movement

Stretches/ Yoga

Eight Brocades