Authored by Bill Donnelly
Forward by Violet Li
Sifu Bill Donnelly of New York is a longtime Tai Chi and Qigong practitioner and teacher. He has written extensively about these healing arts and is the author of two books: Inner Secrets: Discovering Tai Chi’s Hidden Lessons for Preservation, Protection, and Peace of Mind and Meditations on the Principles of Tai Chi: A Beginner’s Guided Reflection to Cultivate Your Tai Chi.
Recently, Bill wrote an insightful article, “Tai Chi to Slow the Aging Brain.” At my request, he generously agreed to share three simple exercises designed to support brain health. The following are his teachings.
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We can begin by opening our mind to the possibility that our golden years can be full, healthy, serene and enjoyable. We can explore mind practices and seek to incorporate them into our lifestyle. Qi Gong and Tai Chi instructors can include information on brain health in their lessons.
For right now – in this moment we can begin with some simple exercises that you can try if you are a beginner, and share if you are a teacher or experienced practitioner:
Exercise #1
Find a comfortable, quiet place to stand. Relax the shoulders, rest your hands just below the navel – the Dan Tien, your center of gravity; relax the hips, slight bend to the knees, tongue on the roof of the mouth. Eyes gazing forward and downward; approximately four feet. Even inhale, then an even exhale. Relax. Count from one to ten with each exhale. If a thought occurs, then go back to one.
Let your senses experience the surrounding realities. For instance, if you are outdoors, then make note of the warming sun on your skin, the breeze, the sound of the birds, a barking dog or passing car. Feel the ground beneath your feet. Don’t try to shut these out. Fully engaging the senses fully engages you with the present – and this is where you experience reality as it moves.
The goal here is not to get to ten but to clear space for your mind. It is intended to create a simple mental environment. It is to enable you to trace the activity of your mind. From here you are better equipped to guide your patterns of thinking, as Pascual-Leone recommends. With time and practice, you can create new ensembles of neurons that create a path for a healthier mind and greater longevity for the aging brain.
Exercise #2
Take a few minutes to really drink your coffee or tea each morning. Meaning that, instead of drinking while your mind is engaged in activities like reading, watching the news, going through emails, getting dressed or driving, gift yourself some time to pay full attention to the simple act of drinking tea or coffee. Trace the movement down your arm to the hand that takes the cup, use the mind to direct the lifting of the cup to your mouth. Grasp the cup with both hands to warm your palms. Feel the warming sensation at your lips. Take a sip and let your tongue communicate the complex blend of flavors to you. Take a breath. Then begin again.
Exercise #3
Meditate on any one piece from the Tai Chi form. Imagine yourself in an ideal setting. Again, we engage all the senses by imagining the scents, the sounds and the feeling of the surroundings from the soles of our feet to the top of our head. Now picture yourself moving through one piece of the Tai Chi form perfectly. Notice the rooting of your stance, the smooth movement of the arms, the relaxed turn of the wrists – any and every detail becoming clearer and more well defined in your mental image. Do this repeatedly with each piece over the course of weeks.
This meditation echoes another study conducted by Alvaro Pascual-Leone, MD, PhD. He had two groups of people. One learned a five note piano sequence and practiced daily for five days. The other group was taught the sequence but could only use their minds to practice. MRI scans revealed that the area of the brain controlling finger flexion in both groups grew larger and larger. The images were identical.
Our thinking alone will change our brain, so we must ensure that we are careful with our thoughts. Tai Chi, Qi Gong and meditation can help us learn to guide these thoughts, while preserving our mind and increasing its capacity. It’s something to think about.
About the Author: Bill Donnelly is a rare combination of entrepreneur/artisan, adept at building on strength and bringing a creative approach to modern real world life and business challenges. He is a 7th generation lineage holder of Choi Li Fut Kung Fu and has over 20 years of experience practicing and teaching Yang T’ai Chi. Bill has presented lectures, demonstrations, workshops and lessons at T’ai Chi events, associations, not for profits, networking and education events. Bill is also an accomplished New York musician, drummer for artists in the world of Rock, Jazz, Funk, World and Fusion music. He is the author of Inner Secrets, Discovering T’ai Chi’s Hidden Lessons for Preservation, Protection, and Peace of Mind Meditations on the Principles of T’ai Chi, A Beginner’s Guided Reflection to Cultivate your T’ai Chi. Bill presents demonstrations and workshops to corporations, not for profits, associations and education institutions. More information can be found at www.privatetaichi.net
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