A good week: no particularly long practice sessions, but interesting things happened in a few areas.

I started reading Mastering the Core Teachings of the Buddha by Daniel Ingram, and one of the things that he emphasized at the start was developing your concentration to the level of “access concentration”. I’d been thinking that I actually wasn’t concentrating enough during my Nei Gong; I’d been doing an okay job of working on physical things, and I’d been getting results from that, but I’d also been letting my mind wander around too much as part of a result. (It hasn’t helped that there’s now interesting stuff happening all over the inside of my body, so my mind has even more stuff than before to be distracted by!) So I should get back to working on concentration: not changing the set of exercises I go through, but just figuring out where I want my mind to be during a given exercise and then nudging it back there when it goes somewhere else.

I had a good arm stretching session on Wednesday; not as much going on as during in-person workshops with Rick, but I should definitely keep that up. (Maybe 15 minutes one day a week as a default for now?) And I’m also noticing my arms stretching more while I’m doing Wu Ji; I think I’m not particularly trying to actively stretch them, I think it’s mostly from the weight my hands interacting with relatively relaxed parts of my body? My left arm feels like things are a little bit twisted inside, but hopefully this will help get it untwisted; interestingly enough, even though I don’t feel the stretch as strongly on my right arm, I felt a noticeable bit of cold in my right shoulder during one of my Wu Ji sessions this week. I’d heard people talk about that as one possible symptom when things are purging (e.g. during Dao Yins) but I’d never experienced it myself; quite noticeable. So I think that my arms are going in good directions; it would be nice if I could get the same to happen with my legs and Kua, but getting a stretch from gravity or by sticking them out doesn’t work the same way with that part of my body…

Pretty good Advanced Dantian Gong session yesterday; I spent all morning feeling little bits of energy, especially in my spine. At first I was hoping that it meant that I’d gotten enough sleep the previous night and done enough to work on my energy levels that I was actually having an actively good day in that regard but nope, I got noticeably sleepy in the afternoon, so I think it was just the energy that I’d gathered in my Dantian showing up in my spine. Still, not a bad thing, I think. I would like to make more progress on the Microcosmic Orbit prep, though; I think Advanced Dantian Gong is doing reasonably well but the Bellows Breathing and Ming Line exercises aren’t being quite as strong as I’d like, so I should probably stick with the current set of exercises for a while longer.

I had my fourth class in the Silk Reeling course I’m teaching on Saturday; continues to go well, one more class left. While going over the Dao, I learned that I’d been doing Three Rings around the Sun in the Lao Jia Dao form a bit wrong: your right hand should be angled down and your left hand should be angled up in the bit after each ring, instead of being horizontal. (The ring itself is a horizontal chop, though.)

I did go through all of the Tai Chi forms I know at least once over the last week, so that’s good. I’ve really started to forget the spear form, so I’ll need to spend time getting back to that, though. And there are some other ones I should do more than once. So: a good start, but there’s more that I need to sort out in my practice time.

I did some extra push hands practice on Sunday. And it’s getting me to articulate two things that I think might be true and, if so, might be worth me working on. The first is when you’re being pushed on in the single hand practice: my theory there is that you should basically act like a beach ball floating on water, with somebody pushing you from above. (In the water case, from the side in the Tai Chi case!) So if the person pushes straight down, then the ball will go down, but otherwise the ball spins to the side. In the Tai Chi analogy, your back leg and back Kua are the water, and you’re the beach ball; so you start by doing Peng and inflating, then let yourself get pushed a bit and sink into your Kua, then turn if necessary so they’re pushing a little off center (to your right from your point of view), and then just let yourself rotate. Which means that I don’t actually do much of an active Lu: I’m active enough to turn, but once I’ve turned, I’m not actively guiding my opponent? I should ask my teacher if that makes sense, but basically I end up just doing Peng when receiving and Ji when pushing. (And I’m paying attention now when pushing to see how much my opponent just turns in response to my push and how much they actively guide me.)

So that’s one thing I want to work on. And the other thing is just giving and receiving force. I’m sinking into my rear Kua; and I think I’m supposed to be building a ground path, so I should be directing energy down my leg from my Kua into my foot and the ground. And I think I’m storing energy while doing that; so I want to figure out how to release that energy (as opposed to actively push, just let my leg expand from release) when turning that into the push.

I still don’t think I have enough time to watch all of Damo’s Tai Chi videos (though maybe I have enough time to watch them, just not to work through them), but maybe I should just watch his push hands ones? I’d avoided that because he introduces specific exercises that I won’t be able to put into practice, and because I figured the stuff in there builds on things that he talks about in, for example, the videos going through the form he’s teaching; but still, I think I need more Push Hands guidance, and my regular teacher only teaches it very sporadically.

Okay Nei Gong this week. I did a decent practice on Wednesday and Friday, but nothing special; I think I’m going to switch Spinal Dao Yin to every other week instead of every week, because it’s been a while since I’ve felt that I got a lot out of that. The reason why they were only decent practices was that I was tired, which was because my sleep hadn’t been great; not awful, but also worse than it had been a month back? Which made me unhappy, and made me wonder if my hypothesis about food was wrong or if I needed liver medicine from my TCM doctor; but I realized that my head was tingling in a familiar way, and I might be able to do something about that.

So I did a fifteen minute session of Wood Wu Xing; my head felt a little better after that, and I slept okay overnight. And I did that again on Monday, and again I slept okay, maybe even slightly better. I did it one more time today; after that, I think I’ll probably take a break from that for a few days, but start doing Wood Wu Xing once a week?

Sleeping okay means something like waking up briefly once in the middle of the night and then waking up a little earlier before the alarm. I think the Wood practice should help with the middle of the night stuff, but I don’t particularly expect it to help with the waking up early. That’s actually a new phenomenon: I used to do it occasionally but now I do it almost every day. (Sometimes, like this morning, just a little bit before the alarm, but sometimes most of an hour early, which isn’t so great.) When I mentioned it to my TCM doctor, he said that maybe the Kidney improvements that he’d been seeing it meant that I didn’t need as much sleep; which would be fine, except that I feel like I could use the sleep!

When I talked about food timing stuff with Rick, he thought that I was getting more in tuned with natural rhythms; maybe that’s going on here too? If so, honestly, I’m not sure that that’s great: I definitely want to go to bed at the same time as Liesl, and I don’t want to ask her to go to bed super early. I guess for now I’ll try to be disciplined about when I turn off the light and try to go to sleep at night, and then read in the morning after I wake up; that seems workable.

I’d been having questions about one part of one of the Dragons, so I watched the relevant video, and then I noticed the Sinking the Qi video in that same series; following along with that video, my body responds to those movements a lot more now than it did when I first moved it. So I should keep that in mind when I’m going through the dragons, relaxing my body and let it respond more. And it’s probably time for me to rewatch all the videos: there are probably subtle points that I’ve forgotten or didn’t pick up at all in the first place.

Also in terms of getting things wrong, on the Tai Chi side of things we’re going through the Lao Jia Dao on Saturdays. And I’d been doing Embrace the Wind and Roll to the Close wrong: I’m supposed to sort of let the Dao slide down my right arm, and then when rolling to the close, I should end up partly turned to the right, with my weight on the right foot, and my left hand (I think) holding my right wrist. I’d actually had an idea that I might be doing something wrong, because I’d thought it was a two-part action but the way I’d been doing it recently on my own wasn’t clearly divided into two parts; now I know why!

My Silk Reeling course went pretty well last Saturday: we broke down the process of shifting weight from one side to the other. Two weeks left; next Saturday’s topic will be paying attention to your Dantian.

And my tiredness meant that I didn’t have the energy to do more than a minimal amount of Tai Chi on Wednesday, Friday, and Sunday last week. (Pretty sure I skipped at least one of those days entirely, and I think I just went through the Guan Dao once on the other days.) Yesterday was a holiday, though, and I was more awake, so I went through the first and second forms once, and the Dao and the Guan Dao, working some on bits of those last two; and I also spent a few minutes going through a moving Ma Bu exercise from Damo. So that’s closer to what I want to be doing, we’ll see if I can keep it up and go through all the forms I know at least once this week.

Not a ton to say about Nei Gong this week. The most interesting that happened was on Thursday: I was doing a Wu Ji session, and I decided to work on making sure my feet felt properly pressured (and that that pressure made it up my legs), and I did it particularly well, because I pretty quickly felt pressurized / inflated all over my body, and my insides just kept on stretching out. So that was neat; the downside was that it was effective enough that I think I stretched my neck in a way that affected my sleep, and I didn’t think to take ibuprofen that night; whoops.

(In general, sleep this week has actually been pretty bad. I think it’s neck strain plus overeating a few days plus drinking coffee once in the afternoon, so hopefully I’ll be able to get back to decent-to-good sleep soon, possibly even tonight? But we’ll see, I don’t want to fall back into the decent-to-bad range. At least it hasn’t been horrible: I’ve been waking up more times than I would like but I haven’t been staying awake.)

In terms of Tai Chi, I had the second lesson in my Silk Reeling Course. This time only three people showed up at the start, instead of 5, but more people showed up halfway through, so we actually had 9 at the end, which was pretty cool. Hopefully those people will come back next week and will actually show up on time; but even if it goes back down closer to the 5 person range, that’s totally fine, as long as there’s a handful of people who seem to find it useful, that’s great. Anyways, we talked about sinking into the Kua, plus a little bit about the Waist Turning exercise; that latter one is both a useful exercise that people frequently get wrong and a good prep for next week’s topic of opening and closing the Kua.

We had Sunday Tai Chi this week; we finished off the Guan Dao form, hopefully I’m okay with it now, at least okay enough to be able to solidify it? Some notes for future reference: when offering the teacup, the curve of the blade points left. When doing the spin at the end, go to the right; you sweep down and up, make sure to clear the bottom of the Dao past your legs. Then when presenting the Dao next, the curve of the Dao is up.

Good week. I won’t say that I did a fabulous amount of Nei Gong, but I did enough; and while the Earth Hui Chun wasn’t maybe quite as interesting as the previous week, my solar plexus did feel decently active this week as well? And I had a pretty good session of Advanced Dantian Gong this week, too. So hopefully those are both signs that my body is building in an interesting way?

In terms of Tai Chi, the main thing that happened was my first Silk Reeling class. And it went quite well, I was pleased. Five people showed up, which was a good sized crowd, and they seemed genuinely interested. And the one bit that I was worried about went well: my theme for the first week was feeling what’s going on inside your body, and I had them go through one particular exercise and then talk about what they noticed in different parts of their body, and they had stuff to say. So that’s a good start.

I can’t say that I did much Tai Chi during the week, but I did at least do a run through the Guan Dao form a few times. And now it’s in a state where I’m decently solid on the basic moves for the first 80% or 90% of the form, and I have an idea of what’s going on in the last part; I’ll try to get that last bit more solid this week, but I think I’m in good shape going into the monthly class this Sunday.

The one downside is that my sleep hasn’t been great. It hasn’t been awful, but I’ve woken up three times on a bunch of nights. I’m not sure if I ate too much or if it’s because of the specifics of what I ate (I can think of reasons for both of those) or if it’s not food-related; hopefully it will get better soon. Though, honestly, I’m not sure if my dinner tonight was the best on that front either…

Good week. On my days off last week, I was a little sleepy, so I didn’t have super long practices, but at least they happened. And when I did the Spleen Hui Chun on Saturday, it felt much stronger than normal, my Solar Plexus felt really active. No idea exactly what was going on there or whether it will recur, but I figure that’s got to be a good sign.

And this week I’ve got work on Wednesday, so I mostly took Monday off, and I did some Nei Gong practice there; I put in a couple of hours, and it felt pretty solid. So this week is getting off to a good start.

In terms of Tai Chi, I didn’t practice much at home, but at least I went through the Guan Dao, so my memory is refreshed there. I still need to really get the last little bit down, but I’m very close, and I’ve got a couple of weeks before the next class. And we did an extra push hands practice on Sunday morning, that was fun.

I was leading Silk Reeling at the Saturday class this week, and I asked the people who showed up early if they were potentially interested in the course that I’d mentioned. They weren’t completely sold on it, but were willing to give it a shot, so we agreed that I’d start it next week. And when I announced the date and syllabus to the group, other people seemed potentially interested. So hopefully a few people will show up? I don’t expect a lot, but somewhere in the range of 3-5 people seems plausible, I think. And I spent some time yesterday writing up notes for the first class, I think I’ve got a decent plan? It’ll be different from the way my teacher teaches stuff: I’ll talk a bit about muscles / tendons / huang, and how the huang expands when you Song, we’ll see if that gets anybody’s interest. (Though I’ll do less theoretical stuff too.)

Pretty mellow week. I had to work on Wednesday because of the trip, so I didn’t do extra Nei Gong practice that day; and on Friday I did do a day off length practice but nothing special there either. And then I came down with a stomach bug on Sunday, so I didn’t practice on Sunday and Monday. (I’m feeling fine now, though.)

On Saturday I told folks that I was planning to offer a Silk Reeling course; no uptake yet, so I don’t know if it will actually happen or not. And it was good to practice push hands, doing the three- and five-step routines that I’d learned for the first time in the workshop a few weeks earlier.

One pleasant thing that’s happened: I can touch my toes now. I’d been trying to do that when my Apple Watch tells me to stand up, but I hadn’t been doing it reliably; I’d been doing it more reliably recently, though, and I’d also been relaxing my hips and back more to try to get more of a curve here. So it’s good that that’s all worked, and actually the hip and back part feels like it’s made more of a difference. And, when I do that, the position of the most tension on my leg muscles changes a bit, not sure what to make of that. Hopefully if I can keep on doing this then it will help me open up my back.

Not much to report this week: we were visiting my wife’s father, so I didn’t do my regular Nei Gong / Tai Chi practice routine, and no classes. I did make sure to do some amount of Nei Gong every day, but it was more along the lines of the amount I do during a workday rather than a day off; I did almost no Tai Chi.

One thing I’ve been noticing recently during my Wu Ji is that my shoulder is getting tugged down a lot. I was assuming that I was actively pushing down my hands and arms, but when I was paying attention to it today, I don’t think I particularly am? Maybe I’m just deluding myself, but maybe I’m managing to relax enough that the weight of my arms (and my shoulder blades as well, perhaps?) are pulling down to an extent that feels significant. Not sure, I’ll have to observe it more.

I’m going to talk to my Tai Chi teacher about me teaching an intermediate Silk Reeling course; if he agrees, I’ll see if there’s any interest in that.

Mixed week: it started not great but ended up quite good. I’d been getting over a cold, and Tuesday morning had been pretty good, so I figured I’d get back to Nei Gong practice on Wednesday. Which, honestly, I should have known was a mistake: I didn’t feel as good on Wednesday morning as I had on Tuesday morning. But I decided to do some Nei Gong anyways, not my full Wednesday routine but still a noticeable amount, and that was probably a mistake? Certainly I was feeling worse the rest of the day on Wednesday and on Thursday; it’s possible I would have been feeling just as bad without the Nei Gong practice, but I don’t think it helped.

Which was unfortunate because Rick was running a Nei Gong workshop starting on Friday. I actually was feeling noticeable better on Friday, but I didn’t want to repeat the mistake from Wednesday, so I stayed at home and didn’t practice that day. Though I did have an interesting time when I went for a walk and felt my lower back spreading and curving forward around the sides a bit; that had been happening to me some recently, it was nice to see it happening then even though I’d been sick recently. So at least there was something good still going on inside my body.

I was continuing to feel better on Saturday, so I went to the workshop; I figured I’d bail halfway through if I started to feel worse, but I felt good enough to stay the whole time. Apparently the theme of this workshop was placing your attention an inch outside of the skin of your body, and doing the Wu Dao Yins while in this state, to help shape your tissues. Which is related to the arm stretching exercise that Rick had been teaching in previous workshops, where you stretch your arm by putting your awareness above your arm (after first putting it inside); I’d been having good results with that, so I was happy to build on it.

I don’t know that I had super spectacular results doing that with Dao Yins during the workshop; even Pushing the Tides was going sort of mediocre for me? But it was very interesting doing Wu Ji that way: it really helped my body spread out more inside. (Including my shoulders, interestingly enough.) Also, one thing he said was, when you create space during Wu Ji, you should sink through the space that you’re creating; so, in particular, my arms were sinking pretty heavily as my shoulders opened.

Also, we did the three snowball exercise that he’d showed us in the previous workshop, and I learned a few more details. You should feel it through your body as your hands are moving in all three snowballs; e.g. in the middle snowball, you should feel it going through the space between your ribs. Also, the middle one goes to the height of your collarbone, not to the height of your middle Dantian. And stay sunk in your Kua the whole time, don’t come up in the middle / high ones.

Definitely glad I went to the workshop; I’ll play around with doing the Dao Yins that way, and I’m finding it very natural to expand during Wu Ji, so I’ll keep that up as well.

I didn’t go to the Nei Gong workshop on Sunday because my Tai Chi teacher was holding a Push Hands workshop, and given that I’d been asking for him to do more Push Hands for a year, I wanted to make sure to go to that. And, fortunately, the Nei Gong didn’t make the cold come back or anything, so I was feeling fine doing push hands. I mean, mostly fine: it was two and a half hours in each of the morning and the afternoon, and I was feeling a bit beat by the last half hour or so! But that’s a lot of push hands, so that’s understandable.

In the morning, we started by continuing the two hands fixed step drill we’d been doing, and then moving on to the moving step. I spent most of the morning (maybe all of the morning) working with people who were new to push hands (and who had less Tai Chi experience than I have); that was a pretty good experience for me, it got me being more analytical which solidified my knowledge of what was going on at each step. And it also got me thinking about what kind of energy to give people, how and where to push them, which was a useful learning experience as well. And then, towards the end of that, I got to work with somebody else who was at about my level who wasn’t my normal practice partner; that was useful, too.

Then, in the afternoon, we did the Dai Peng Dai Lu exercise; I’d seen that before and could mostly do it, but I definitely felt a lot more solid after learning it again. And I also was trying to go down lower than I had been; I feel like I’m better at going low than I used to be? Then we did the five step and the three step exercises; those were new to me. In the afternoon, I was mostly / entirely working with my regular practice partner; useful to make sure that we can do them together, hopefully we’ll still remember them on Saturdays.

Not this Saturday, though, because I’m on vacation visiting relatives; we’ll see how much Nei Gong and Tai Chi I do this week, but presumably it’ll be noticeably less than normal. Hopefully I’ll be able to do at least a bit of Nei Gong every day?

Pretty solid week. On Wednesday, I did more Nei Gong than I have in months (outside of workshops): 10 minutes of stretching, 1 hour of Spinal Dao Yin, 40 minutes of Kidney Hui Chun, 25 minutes of Full Moon practice, and 35 minutes of Advanced Dantian Gong. A sign that I’m making progress on recovering energy; still not particularly close to where I’d like to be, but progress is good. And progress on Nei Gong is good, totally aside from my energy levels.

I had some neck strain Wednesday night; it reminded me of when, last year, I had arm problems that were related to neck issues. And both times I think it happened when my Nei Gong was going well. So my tentative theory is that Qi going up into my neck (which was certainly happening on Monday during my Anchoring the Breath) strains some of my tissues up there, in a way that gets them inflamed; at any rate, I’m taking some ibuprofen to try to keep that under control. Hopefully with that I’ll manage to stretch out the spaces between my neck vertebrae without having any particularly bad side effects; we’ll see.

One thing I forgot to mention about that session last week: I think I finally understand (or at least am starting to understand what Soft means while breathing). Because, while I was doing that, it felt like boundaries were getting less strict, between breathing in and breathing out and in terms of where the breath was ending up in my body. And that last feeling in particular did seem like it could plausibly be described as softness.

Not a lot to report about Nei Gong for the rest of the week. Though I was experimenting with my arm positioning some during Wu Ji and I realized that, when I let my arms expand, I could feel my elbows sinking, so it was nice to be making progress in that way too.

In terms of Tai Chi, I did a solid job of practicing during the week: I still didn’t quite do every form I know (this time I skipped the spear form), but I did all but one, and I did try to get caught up with the class on the Guan Dao.

In the Saturday class, I remembered my teacher telling me to sink into my back Kua more during the Push Hands seminar, so I tried doing that during Silk Reeling; sure enough, I really can sink into my Kua more than I have been. So I need to keep on working on that; I worked on that during the first form as well, but I have to work on it more during push hands, more during Nei Gong. (With luck, this will help some of my body’s asymmetry, I think my left Kua is relevant there.)

My teacher, when watching my Jian form, also gave me a pointer on the Support a Thousand Pounds move: he showed me the energy moving to the tip of the Jian there. Which is actually related to something I’d been wondering about when rewatching Damo’s intro Jian video last week, since Damo had talked about energy going up and down the Jian; I was surprised to see my teacher demonstrate it in that move, though, since the Jian is going a fair amount to the side instead of straight out! Definitely something to work on; I don’t really understand what my teacher was actually doing, but now that I know it’s possible, I can experiment with things. (And probably my teacher wouldn’t have shown me that if he didn’t think there was a chance that I’d be able to get it.)

And then on Sunday we had the monthly Tai Chi class. Sure enough, I actually was caught up with the Guan Dao form; and I think I’d picked up things decently well from the videos? (Either that, or I was missing the same subtle points in class that I was missing from the videos.) And we went a bit further; honestly, basically we went to the end, though I think we’ll go through the form for one more month. I’ll definitely have to keep up my review, because on some of the new moves, I could do them right after watching somebody but they went out of my head pretty soon after that. But I’m pretty optimistic that I’ll have the form down decently solidly. Also, when doing the Lao Jia Second Form in class, I felt like I was getting better at that; my Sweeping the Hall Leg is no longer completely pathetic, and I think I finally know the right sequence of moves in the bit at the end where you’re doing a bunch of punches and fakeouts in a row while advancing.

Unfortunately, my sleep wasn’t great on Friday night, and I was feeling a little off on Saturday, and on Sunday I was pretty sure I was coming down with a cold; it was a pretty mild one (otherwise I would have had to skip the Sunday class), but it was definitely present. So I didn’t do much Nei Gong on Sunday and none yesterday and today. I was feeling almost better most of today (though I’m definitely not feeling 100% this evening), so I think I’ll do some Nei Gong tomorrow; not as much as I do on a normal Wednesday, probably, let alone the amount I did last week, but maybe the amount that I do on a normal workday. And actually my body today has felt like it’s sinking on the inside, so that’s also a good side, I would seem to be making progress.

And this weekend I’ve got a Nei Gong workshop with Rick on Friday and Saturday, I’m definitely looking forward for that. Unfortunately I won’t be able to go on Sunday, because the Push Hands workshop is all day on Sunday, but I’m looking forward to that too!

The week started off kind of meh but ended up pretty good. I got in okay practice on Wednesday and Friday, but there wasn’t any day where I felt like that was a really good practice. A few months ago (or maybe the end of last year), I had these times where I had unexpected amounts of energy in my Dantian and spine, and while in some ways I feel better now, I also am not feeling like that at all frequently. So, while I feel like I’m doing better in some ways (both with my health and my Nei Gong), maybe I’m overestimating that progress. (Though, the previous couple of weeks, my TCM doctor was happy with how things were going, though he did say things had slightly backslid this week.)

It might be a side effect of not doing the Hui Chuns so constantly? And I do want to spend most of my time doing other stuff, but still, maybe doing one Kidney and one Spleen isn’t enough? I’ll try mixing in a second Kidney one and see how that helps.

Another hypothesis is that I should work on my form. I feel like I’m not relaxing my spine and neck as much as I had been when things were going well; easier to do when my Qi is going well, but still. I should expand more, to get more Spleen Qi, while working on hanging flesh. And I should make more space in my back, move my ribcage a bit back, and tweak the curvature of my lower spine to get my Ming Men full.

Anyways, that was Nei Gong last Wednesday through Friday. I did do a decent job of staying with my Tai Chi practice; I didn’t do the Xinjia first form but I did go through all the other forms I know, and I made it a bit further in the Guan Dao. And the Saturday Tai Chi class was fine.

And then there was a push hands workshop on Sunday. Lots of people there, which was great to see, I hope that gets both my teacher and my fellow students interested in keeping it up. It was good to practice with people other than my regular push hands partner; mostly the people were new to push hands, but that’s fine. I got reminded of a couple of single hand exercises that I learned last summer but haven’t done much since then, I should get back to practicing that one. I was working on relaxing and maintaining Peng, which seems like a good direction to go in (and which is also consistent with some of the form stuff I was mentioning on the Nei Gong side). And my teacher pointed out some situations where I wasn’t sinking enough into my back Kua, I should learn from that. (And I should also finally get around to taking a video of my Lao Jia first form, to help catch stuff like that.)

Also, a couple of weeks ago I watched a video where Damo was mentioning using Ma Bu as a diagnostic and as a foundational Gong Fu practice. So I watched a video he made on that; he actually showed the basic Ma Bu plus three follow-on moving exercises. I’m glad I watched it both because of the extra exercises and because of how he showed doing the form: wider than I’d been doing it, with a useful way to figure out the correct width and height.

When showing the first of the moving exercises, he said that you should make sure you can do the static version for 5 minutes first. Which, it turned out, I could without any particular problem, so that was good news. But I also figured there’s stuff in the static version for me to work on, so I’m going to do that regularly for a week or two before adding in the moving stuff; I did it several days in a row, though I forgot it yesterday and today, maybe I should add in a daily reminder for that.

And then yesterday’s Nei Gong practice was surprising. I sat down to do Anchoring the Breath; it seemed like it was going pretty well, my breath in particular was feeling surprisingly relaxed, so I made sure to work on that as well as the anchoring. And then, about halfway through, my spine just started to unfold and stretch up: basically, getting that expanded feeling that I was lamenting at the start of the post.

And it was also interesting that it wasn’t in the last part of the exercise, where my attention is completely down at the Dantian: it was where I was observing my breath in my torso somewhere. So I think what triggered it was me getting my breathing right: observing it and letting it develop without controlling it. I’ll definitely add that to the list of foundational stuff that I’m working on; and I should work on that when I’m standing, too, I feel too tense when I’m doing that. (Which is another reason to work on my Ma Bu, it’ll help with building a strong, relaxed standing foundation.)

So that was a really good sign. Would have been nice if today I’d been able to build further on that, but still, a good day. And, ultimately, a good week: progress on both the Tai Chi and Nei Gong sides, and I’ve also got a nice, tractable list of foundational changes to work on.