Discover how movement and stillness in Tai Chi create a profound mind-body connection, fostering balance, awareness, and gentle power through mindful practice.
Movement and Stillness: Exploring Tai Chi, Qigong, and Meditation
Tai Chi, Qigong, and meditation are practices that cultivate a deep sense of balance, awareness, and inner strength. They invite practitioners to explore not only physical movement but also the subtle qualities of guiding and connection to the breath, presence, structure, and quiet power from within. At their core, these arts teach us how to develop capacity, rootedness, and resilience through gentle and mindful actions. In this piece you will notice I do not necessarily refer to historical texts and terminology but rather use a more holistic, all encompassing terminology based on personal experience in an attempt to describe the larger picture and a “life philosophy” when referring to the benefits of these arts. It also must be noted that this is also just a high altitude overview of some of the more important concepts and not meant to be a comprehensive study on all traditional internal arts concepts.
Capacity and Rooting
A fundamental concept in these practices is expanding inner capacity—the ability to sustain presence and stability while practicing or amidst external challenges. Capacity can also refer to the substantial memorization required in these arts. The more one memorizes the movements with a daily, ritual practice- weighting, martial applications, breathing etc. the more their learning capacity can also expand in real life. The mind is an empty space with the capacity to retain large amounts of information and knowledge.
Not only does the mind have the capacity for this retention but so does the body. In Tai Chi we say if you want to master something do it 10,000 times. What this really means is that with enough repetition, the body memory and muscle memory will take control without the mind really even having to guide it. The movements become unconscious as well as the same every time. This is what we strive for. Some will find that after learning many movements in the Tai Chi forms or sets in Qigong, that their capacity for learning has increased as well as their appetite to learn more.
Rooting, often emphasized in Tai Chi and Qigong and Yiquan (standing meditation) involves grounding oneself physically and energetically. By connecting deeply with the earth through the feet and legs, practitioners cultivate a sense of stability that extends into their mental and emotional states. Starting with the mind, like the roots of a tree, expanding down into the earth and outwards, seeking and stabilizing. The tree may bend and sway at the top but never falls over unless the roots are not strong. This rootedness creates a foundation from which balance naturally arises, allowing fluid movement and steady awareness. Rooting takes time and patience in strict standing meditation but once a practitioner has developed their ability to root, their practice will improve dramatically.
Structure, Stillness, and Isometric Engagement
Both Tai Chi and Qigong incorporate structured movements and postures that involve isometric holds—muscles engaged without changing length. This emphasis on structure combined with fullness and relaxation fosters inner stability and strength. In standing meditation, structure manifests through disciplined focus—such as maintaining a straight spine, tailbone tucked in, relaxed or attentive breath, weight slightly forward on the balls of the feet, chest dropped, shoulders dropped, knees slightly bent and tongue on the roof of the mouth. These elements of discipline and form serve as basis for deeper exploration, demonstrating that strength often resides in steadiness, structure (physics) and simplicity.
Creativity and Silence as Co-existing Aspects
While these practices are often associated with slow, deliberate movements, they also embrace creativity and spontaneous expression. Each movement can be seen as flowing from a place of inner inspiration or as I like to say: I feel the soul is expressed in the quality of movement and the way in which someone moves. The basic form, structure and weighting are strict and non-negotiable, but still, it always looks different from person to person.
Equally important is the role of silence—the space where inner dialogue quiets, and clarity emerges. Silence is not empty but a fertile place for insight and innovation, allowing the practitioner to listen more deeply to their inner voice and become more connected with their true selves. What this really means in mediation and tai chi is that the true self is the observer, the watcher, the one that acknowledges our thoughts and actions, the one who directs and returns the mind back to center when it wanders. With consistent practice in meditation, one may not notice the important changes from day to day, but what is important to remember is that what we are doing is building a foundation for the future self. It will not be like all of a sudden a light bulb goes on, but rather a slow, imperceptible transformation of change. This is why the dedication to ritual practice becomes so important.
Awareness in Breath and Mindful Presence
Breath functions as a vital link between body and mind. Mindful breathing cultivates a gentle awareness that grounds practitioners in the present moment. By observing the natural rhythm of the breath, one develops patience, resilience, and a sense of calm. This simple practice of mindful breathing enhances overall awareness, helping to develop a composed and attentive state of being. When connecting the mindful breath to each and every movement in Tai Chi or Qigong or Yiquan, the art is enhanced and the practice becomes much deeper. In my lineage we work with the concept of “The 5 regulations”, and we practice to regulate the mind, body, breath, qi and spirit through breath, meditation and mindful movement.
Sinking, Yielding, and Redirecting—The Art of Soft Power
Key qualities in these arts include sinking the breath into the body (into the lower dantien) yielding to external forces and redirecting energy with sensitivity. Sinking involves sinking with the breath into the body’s natural structure, creating a stable base. This is a simplified explanation of sinking, or sinking the Qi, as it is a much more complex subject and deeper understanding comes with many years of practice.
Yielding and redirecting emphasize flexibility—responding softly and adaptively rather than resisting force. These qualities foster resilience, grace, and the ability to navigate a physical challenge as well as life’s challenges with ease. Yielding is one, if not the most important concept in Tai Chi and will be covered in more depth in future pieces.
Gentleness with structure as a Core Principle
A central teaching across Tai Chi, Qigong, and meditation is that gentleness (power) prevails over force because force creates a counter-force. Soft movements, gentle breaths, the mind leading the Qi and the understanding of yielding often produce the greatest strength. Softness without structure or fullness is empty. Being limp like a noodle is an example of how not to be, rather being full like a balloon with structure and a completely relaxed skin is more accurate.This approach nurtures inner peace and creates a resilient, flexible energy that can adapt to varying circumstances. It reminds practitioners that true power resides in structure, relaxation, listening, kindness, patience, and gentle persistence. When I speak of power, I am also not just referring to martial power but rather an all encompassing power, a subtle power, a power that is complete and requires nothing from the outside.
Practicing in Movement and Stillness
Whether flowing through slow, deliberate movements in the Tai Chi form or sitting or standing quietly in meditation, the emphasis remains on cultivating awareness, structure, and gentle strength. Silence, in particular, becomes a vital component—offering space for reflection, insight, and creative inspiration. In stillness, practitioners find a vast sea of consciousness, of calm, clarity, and resilience.
Conclusion
Tai Chi, Qigong, and meditation guide us toward a harmonious balance, combined with the concepts, to name a few: opening and closing, expanding and contracting, empty and full, circling and spiraling, yielding and redirecting, movement and stillness. These practices teach that true strength is rooted in gentleness, stability, and awareness. By cultivating these qualities, we develop an inner foundation that supports us through a variety of life’s changes, revealing that the greatest power resides in mindful presence and the mind-body connection.
Jay Arana, Internal Arts Costa del Sol