LET THE HEAD FEEL LIGHT AND SENSITIVE: Like a thread holding it up, or a top knot of hair tied to the rafters and your body weight loosely hanging from it. Also, as if someone is supporting you under the occiput and jaw.
SINK THE FRONT AND RAISE THE BACK: Melt and soften the chest, feel like your spine and back are ‘charged’. Let the front of the torso sink to the belly and the hips (kwa), whilst lifting and focusing on the back
FEEL FULLNESS AND EMPTINESS OF THE LEGS: Relax the muscles of the belly, hips and thighs. As you shift your weight, you will feel the leg with the weight on it is fuller, heavier than the leg without the weight. Focus on the different feeling of the legs, know which leg your weight is on – this is the full leg. Keep the knees aligned with the feet, weight spread evenly through the feet and sit in the kwa. Pause before stepping
.SEEK STILLNESS IN MOVEMENT: Pause before stepping, only move the empty leg when you are fully rested on the full leg. This pause should be encouraged. Giving yourself the time to pause before stepping is good for you. You can also feel the stillness of the central pole of balance by being aware of the twisting of the body. Focus on the Dan Tien, around 3-4 finger widths below the navel, just inside the belly.Do dissolving / softeningLink the breath with the movement.
UNITE ABOVE AND BELOW: Find your alignments (wrist to the ankles, elbows to the knees and shoulders to hips, also, elbow to the hip and hip to the feet) like a string connecting them, or a thread going through the body, or simply a direct link. The energy is rooted in the feet, developed in the legs, directed by the waist and manifested in the hands.
MOVE CONTINUOUSLY, MOVE WITHOUT BREAKS: Look for circles, move like water or through water, ‘chan ssu ching’ – silk reeling cocoon – spirals.
RELAX THE SHOULDERS AND SINK THE ELBOWS: Just keep your attention on it, keep going back to it and you will retrain your body.
RELAX THE WAIST: drop the hips to open the waist. Then the hips (kwa) can lead and the waist can turn freely.
USE MIND NOT STRENGTH: Soften the muscles and use mind-will to move. Through knowledge of the applications, consciously direct your body whilst looking for softness and clear direction of intent.
UNITE THE INTERNAL AND EXTERNAL: Be aware when you practice. It is the ‘Shen’ the amalgam of thoughts, spirit and consciousness that move you. Unite internal and external means unite Spirit and body. This is done by having a spacious awareness of your body, mind and environment.