March 15, 2008
Links and Bibliography
Relaxation, Looseness, Openness, Effortlessness, Calmness
(Song Sung Shoong Ching
Song Fang Song)
Aligned,
Relaxed, Resilient: The Physical Foundations of
Mindfulness. By Will Johnson.
Boston, Shambhala, 2000. 137 pages. ISBN: 1570625182.
Anatomy of Hatha Yoga: A Manual for Students, Teachers and Practitioners.
By H. David Coulter. Foreward by Timothy McCall. Honesdale,
Pennsylvania,
Body and Breath, 2001. Index, bibliography, appendices, 623
pages.
ISBN: 0970700601. MGC. 2002 winner of the Benjamin Franklin Award
for
Health, Wellness and Nutrition.
Autogenic Therapy: Vol. 1. Autogenic Methods. By Johannes H.
Schultz and Wolfgang Luthe.
New York, Grune and Stratton, 1969.
Autogenic Training: A Psychophysiologic Approach in Psychotherapy.
By Johannes
H. Schultz and Wolfgang Luthe. New York, Grune and Stratton,
1959.
Autogenics and
Visual Imagery By R. R. Danielson. 44Kb.
Autogenics Training
By Raymond Lloyd Richmond. 49Kb.
Awareness
Through Movement; Health Exercises for Personal Growth. Easy to Do
Health
Exercises to Improve Your Posture, Vision, Imagination and Personal Awareness.
By Moshe Feldenkrais. San Francisco, Harper Collins, 1972, 1977. 173
pages.
ISBN: 0062503227.
The Big Book of Relaxation: Simple Techniques to Control the Excess Stress in
Your
Life. By Larry Blumenfield, Shakti Gawain, Dan Millman and Lilias
Folan. Relaxation
Company, 1994. ISBN: 1559612827.
Cheng
Man-ch'ing: Master of Five Excellences. Translation and commentary by
Mark Hennessy. Berkeley, California, Frog, Ltd., 1995. 166 pages.
ISBN: 188331903X. Discussion of Master Cheng's work in calligraphy,
poetry, painting, medicine and tai chi chuan.
Chen Style of Taijiquan: Bibliography, Links,
Resources, Quotes
Chinese
Boxing: Masters and Methods. By Robert W. Smith. Berkeley, CA,
North Atlantic Books, 1974, 1990. ISBN: 155643085X.
Cultivating
Stillness: A Taoist Manual for Transforming Body and Mind. Translated
with an introduction by Eva Wong. With a commentary by Shui-ch'ing Tzu.
Illustrated
by Hun-yen Tsu. Boston, Shambhala Press, 1992. 156 pages. MGC.
ISBN: 0877736871.
Dao House: Of Discourses and
Dreams "A compendium of
links to
great online Daoist (Taoist) resources." An excellent selection of
fine
links with informative and fair annotations; all presented in an attractive
and easy to read format. The in-depth and creative collection of links are
arranged by 18 topics.
The
Dao of Taijiquan: Way to Rejuvenation. By Tsung Hwa Jou.
Charles E. Tuttle, 1998.
3rd Edition. 233 pages. ISBN: 0804813574. An outstanding
textbook on Tai Chi Chuan.
All styles are introduced and explained. A very informative introduction
to the philosophy
and practices of Tai Chi Chuan.
Discussion on
Relaxation 10Kb.
Eight Section Brocade
Qigong By Michael P. Garofalo. 280Kb+. History and
purpose of
this popular chi kung practice. Descriptions for each of the eight
movements, health benefits,
comments, variations, extensive links and bibliography, resources, quotations,
animated
.gif photographs of the movements, and charts. HTML format. 65
pages in Word.doc
format. This file is updated
on a regular basis as I add new material, links, notes, and
resources. A.K.A: Baduanjin, Pa Tuan Jin, Eight Silken
Treasures, Ba Duan Jin,
Pal Dan Gum, Ba Duan Gin, Pa Tin Kam, Otto Pezzi di Tesoro, Acht Delen
Brokaat,
Les Huit Exercices del la Soie, Eight Silken Treasures, Brocade Qigong, Wudang
Brocade Qigong, Silk Treasures Qigong, First Eight Buddha Lohan Hands.
The
Essence of T'ai Chi. By Waysun Liao. Boston, Shambhala,
1995.
Shambhala Pocket Classics. 162 pages. ISBN: 1570620392. A
discussion of
shoong on pages 56-61.
The
Healing Path of Yoga. Time-Honored Wisdom and Scinetifically Proven
Methods that
Alleviate Stress, Open Your Heart, and Enrich Your Life. By Nischala
Joy Devi. New
York, Three Rivers Press, 2000. Index, 238 pages. ISBN:
0609805029. MGC.
"How Do I Relax?" By Marvin Smalheiser. T'ai Chi,
Vol. 23, No. 6,
December 1999, p. 49.
How to
Calm Down: Three Deep Breaths to Peace of Mind. By Fred L. Miller and
Mark Bryan. Warner Books, 2003. 128 pages. ISBN:
0446679712.
The
Intrinsic Energies of T'ai Chi Ch'uan. Compiled and translated by
Stuart Alve Olson.
Chen Kung Series, Volume Two. Saint Paul, Minnesota, Dragon Door
Publications, 1994.
Index, 194 pages. ISBN: 093804513X.
Learn
to Relax: A Practical Guide to Easing Tension and Conquering Stress.
By Mike George.
San Francisco, Chronicle Books, 1998. Index, bibliography, 159
pages. High quality layout,
artwork, and typography. ISBN: 0811819086. 25 good techniques
for helping you relax and
reduce stress. A beautiful book with sage advice.
"Li Yaxuan On Relaxation and Skills." Interview with Chen
Longxiang. T'ai Chi: The
International Magazine of T'ai Chi Chuan. Vol. 27, No. 4, August,
2003, pp. 21-25.
Meditation: Links,
Bibliography, Notes, Quotes.
Meditation Therapy. By
Andrew Shugyo Bonnici.
Opening
the Energy Gates of Your Body: The Tao of Energy Enchancement. By
Bruce
Kumar Frantzis. Illustrated by Husky Grafx. North Atlantic books,
2nd Edition,
1993. 174 pages. ISBN: 1556431643.
The
Power of Relaxation. By Sifu John Adams. Instructional
videotape.
The
Practice of Happiness: Exercises and Techniques for Developing
Mindfulness,
Wisdom and Joy. By Mirko Fryba. Translated by Michael H.
Kohn. Boston,
Shambhala, 1995. Index, 214 pages. MGC. ISBN:
1570621233.
Progressive
Muscle Relaxation By Bernd Harmsen. PMR.
Progressive Muscle Relaxation.
By Raymond Lloyd Richmond. 34Kb. PMR. "There
are two steps in the self-administered Progressive Muscle Relaxation procedure:
(a) deliberately tensing muscle groups, and (b) releasing the induced
tension."
Progressive Relaxation. By E. Jacobson. Chicago, IL,
University of Chicago
Press, 1938. PMR.
Qigong: Links and Bibliography
Qigong Relaxation Therapy and Mind
Expansion. By Bill Douglas. CD.
Relax
and Renew: Restful Yoga for Stressful Times. By Judith Lasater,
Ph.D., P.T. Introduction
by Mary Pullig Schatz. Illustrated by Halstead Hannah. Rodmell
Press, 1985. ISBN: 0962713848.
The
Relaxation and Stress Reduction Workbook. By Martha Davis, Matthew
McKay, and
Elizabeth R. Eshelman. New Harbinger Publications, 5th Edition,
2000. 276 pages.
ISBN: 1572242140.
The
Relaxation Response. By Herbert Benson and Miriam Z.
Klipper. Harper Torchbook,
Reissue Edition, 2000. 240 pages. ISBN: 0380006766. First
published in 1975. This
groundbreaking book was based on studies at Boston's Beth Israel Hospital and
the Harvard
Medical School. Dr. Herbert Benson showed that relaxation techniques such
as meditation
have immense physical benefits, from lowered blood pressure to a reduction in
heart disease.
Relaxation
Techniques and Tai Chi
Relaxation
Techniques for Relief of Anxiety and Stress. By Susan M. Lark,
M.D.. 90Kb.
Relaxation Techniques -
Sports Coach 13Kb+
"Relaxing and Integrating Body Movement." By Nando
Raynolds. T'ai Chi, Vol. 25,
No. 4, August, 2001, pp. 33-35.
Relaxing Into Your Being. The Water Method of Taoist Meditation Series,
Volume 1. By
Bruce Kumar Frantzis. Fairfax, California, Clarify Press, 1998.
Reader's Edition.
208 pages. ISBN: No ISBN given.
Relaxing More Effectively
Through Yoga 33Kb
Self Relaxation: Chinese Qigong Meditation. By Yang,
Jwing-Ming.
Shambhala
The Way of the Warrior includes fearlessness.
Strength Training: Taijiquan, Qigong,
Kung Fu and Yoga
Stress Management.
Melissa Stoppler, M.D. Articles, news and links.
Stress Management and
Emotional Wellness Links. 44Kb+
Sun Style of Taijiquan: Bibliography, Links, Resources,
Quotes, Lists. 100Kb+.
T'ai Chi Ch'uan: Links and Bibliography
Tai Chi for Health and
Relaxation
Tai
Chi: Health for Life. How and Why It Works for Health, Stress Relief,
and Longevity.
By Bruce Frantzis. Berkeley, California, Blue Snake Books, Energy Arts
Inc., c 2006.
Index, 320 pages. ISBN: 1583941444. MGC.
Tai Chi
Qigong For Stress Control and Relaxation. By Gary
Kohr. Heian International
Publishing Col, 1995. ISBN: 0893467952. Review
Take
Your Time: Finding Balance in a Hurried World. By Eknath Easwaran
(1909-1999).
Hyperion Press, 1998. 240 pages. ISBN: 0786883545.
Therapies
- Autogenics. "Autogenics is a relaxation
technique involving a series
of attention-focusing exercises designed to induce relaxation and enhance
the
body’s self-healing powers. Similar to self-hypnosis and meditation its
purpose
is to enable people to learn how to put themselves in a relaxed state
releasing
muscle tension and dealing with anxiety without the need of a trainer or
therapists."
There
Are No Secrets: Professor Cheng Man-ch'ing and His Tai Chi Chuan. By
Wolfe Lowenthal, 1939-. Berkeley, California, North Atlantic Books, 1991.
Thirteen Treasures Walking Qigong. 35Kb.
Thirty Scripts for Relaxation Imagery and Inner Healing. By J. T.
Lusk.
"Training Softly to Develop Strength." By Tu-Ky Lam. T'ai
Chi: The International Magazine
of T'ai Chi Ch'uan, Volume 28, No. 3, June 2004, pp.
14-17.
"Understanding Flowing and Firmness." By Ting Kuo-Piao. T'ai
Chi, Volume 24,
No. 5, October, 2000, pp. 49-50.
The Way
of Qigong: The Art and Science of Chinese Energy Healing. By Kenneth
S. Cohen.
Foreword by Larry Dossey. New York Ballantine Books, 1997. Index,
notes, appendices,
427 pages. ISBN: 0345421094. Chapter 8, pp. 97-110: Fang Song Gong -
The Art of
Relaxation. Mr. Cohen describes the attributes of active relaxation:
awareness and
tranquillity, effortlessness, sensivity, warmth and rootedness.
Ways to Relax
Notes and links. 30Kb+
Wisdom
of the Body Moving: An Introduction to Body-Mind Centering. By Linda
Hartley.
Berkeley, California, North Atlantic Books, 1989, 1905. Index,
bibliography, 346 pages.
ISBN: 1556431740. Excellent information on the human body, movement
patterns in
infants, touching, yoga exercises and sensation-feeling aspects of movements.
BMC
is a therapeutic style of bodywork.
Yang Style Taijiquan Bibliography, Links,
Lists, Resources, Quotes. 150Kb+.
Yoga and You: Energizing and Relaxing Yoga for New and Experienced Students.
By Esther Myers. Boston, Shambhala,1997. Index, 244 pages.
ISBN: 1570623201.
The
Yoga of Breath: A Step-by-Step Guide to Pranayama. Boston,
Shambhala, 2002. Index, notes, 304 pages. ISBN: 1570628890.
Yoga of
the Mahamudra: The Mystical Way of Balance. By Will Johnson.
Rochester, Vermont, Inner Traditions, 2005. 151 pages. ISBN:
0892816996.
Yoga:
The Spirit and Practice of Moving into Stillness. By Erich
Schiffmann. New York,
Pocket Books, Simon and Schuster, 1996. 357 pages. ISBN: 0671534807.
Quotations
Relaxation, Looseness, Openness, Calmness, Effortlessness
(Song, Sung, Shoong)
"The principle of sung implies loosening one's muscles and releasing
one's tensions, giving
up one's energy externally but preserving it internally so that one's body will
be sensitive and
alert enough to adapt itself to any circumstance."
The Ten Guiding
Points of Tai Chi Chuan
"Shoong means "to relax, "to loose, "to give
up," "to yield." It is a term that has been adaped
and incorporated into the specialized terminology traditionally used by T'ai Chi
masters. It is said
that when the famous T'ai Chi master Yang, Chen-fu was training the late master Cheng
Man-c'hing,
Master Yang reminded his student daily to "be shoong, be really,
really shoong." "If your are
not shoong, " Master Yang would say, "even just a little bit
not shoong, you are not in the
stage of shoong. Your are then in the stage of a loser of T'ai Chi;
you will be defeated."
- Waysun Liao, The
Essence of T'ai Chi, 1995, p. 56
"To be relaxed means to release tension, but not to let go of
substance. There is a
quality in-between stiff and loose which is stable, yet flexible, that has
fullness without
being rigid, that is calm in motion yet conveys a vigorous presence. For
lack of
an equivalent English word, I refer to this concept as flowing within firmness,
firmness
within flowing. Flowing and firmness do not gain support from a rigid
skeletal posture
or strength from muscular tension. Rather, their integrity comes from
expansion.
Expansion is the ability to spread out in all directions. This is the key
to relaxing
without collapsing."
- Ting Kuo-Piao, Understanding Flowing and Firmness, 2000
"Relaxation of the whole body means the conscious relaxation of all the
joints, and this
organically links up all parts of the body in a better way. This does not
mean softness.
It requires a lot of practice in order to understand this point
thoroughly. Relaxation also
means the "stretching" of the limbs, which gives you a feeling of
heaviness. (This feeling
of heaviness or stiffness is a concrete reflection of strength.) This
feeling is neither a
feeling of softness nor stiffness, but somewhere in between. It should not
be confined to
a specific part, but involves the whole body. It is like molten iron under
high temperature.
So relaxation "dissolves" stiff strength in very much the same
way. Stiff strength, also
called "clumsy strength," undergoes a qualitative change after
thousands of times of
"dissolution" exercises. Just like iron which can be turned into
steel, so "clumsy strength"
can be turned into force, and relaxation is a means of gradually converting it
into force.
Our ancestors put it well: "Conscious relaxation will unconsciously produce
force." There
is truth in this statement.
- Yang Zhenduo, "Yang Style Taijiquan", p 16
"The most important point of t'aichi is relax. Relaxation
helps your body repel illness;
it allows your ch'i and blood to flow smoothly; it harmonizes the sinews and
vessels,
balances the Five Internal Organs, and opens the Triple Burners - how can any
disease invade your body? The ancients said that the best doctor cured
those
not yet ill, and t'aichi is the finest medicine of the best doctor."
- Professor Cheng Man-ch'ing, Taijiquan Master and Doctor of Chinese
Medicine,
Cheng
Man-ch'ing: Master of Five Excellences.
"As far as a practitioner of Taijiquan is concerned, most important is
that he should
calm himself, banish distracting thoughts from his mind, relax both body and
mind
and not be constrained. In this way, the inborn inspiration and
natural stableness
will revive from varieties that are twisted. Do not be distracted, the
quietness and
stableness are important."
- Li Yaxuan
To see the Self (Atman) one must become "calm, controlled,
quiet, patiently enduring,
and contented." (Brhadaranyaka Upanisad. 800 B.C.).
"'Sung' is often translated as 'relax', however as Louis Swaim
observes etymologically the
term 'Sung' is based on a character for 'long hair that hangs down' - that is,
hair that is
loosened and expanded, not 'drawn up'. This 'loose' and 'expanded' feeling is
what is
meant by relaxed in the context of Tai Chi Chuan."
Bath
Tai Chi Chuan
"We are told to be in a state of "Sung" which has been
mistranslated as to "relax". So
the early instructors did the whole form with even paced movements, slow and
calm for
the whole form. This is not yin and yang! Sung actually means something like
"moving
without the conscious knowledge of movement". It does not mean to
completely relax,
as we would fall on the ground if we were to do that. However, within this state
of sung,
there must also be yin and yang balance without losing the "sung". So
built into the "Old
Yang Style of Yang Lu-ch'uan" we have movements that balance each other out
by having
both yin and yang movements. We will be moving along calmly, slowly and in as a
relaxed
state as possible, then will come an energy release point in the form where we
perform a
movement or set of moves that are totally explosive. Not tense, but explosive
still retaining
that sung ideal. Then we will be back instantly into the calm and the flowing
movements,
just like the great river or nature in general."
- Erle Montaigue, The
Nature of Tai Chi Chuan
"Activities like T'ai Chi and Yoga offer an incredible opportunity for
promoting optimal
health. These exercises train a high degree of internal awareness and
powerfully
stimulate the relaxation response. This combination of awareness, relaxation
and
exercise has tremendous benefits for reducing stress, enhancing the immune
system
and generating physical and emotional health."
- Fitness Matters - Life
Matters
The Tao Te Ching, #76, (Mair translation) says,
"The rigid person is a disciple of death;
the soft, supple, and delicate are lovers of live."
"This is not to say that T'ai-chi does not require
effort. It does. But it requires quite
as much faith. I asked Cheng Man-ch'ing once whey none of his students
approached
him in skill. His terse answer: "No faith." Faith in
what? Simply in the twin principles of
relax and sink, in not resisting and always remaing gently
attached to the opponent."
- Robert W. Smith, Chinese
Boxing: Masters and Methods, 1974, p. 26.
"There are three golden steps to relaxation. First,
have your body symmetrical. For
example, if you are standing, check that you are standing upright, with your
shoulders
level and your arms hanging loosely at your sides. Then loosen all your muscles.
Don't
worry how or why you do it; just do it. Second, have your lips gently open
and smile from
your heart. Again, just do it. Third, close your eyes gently and do not think of
anything.
Then just let go. All these are easier done than described, and need not worry
about
the principles behind them. Just do them and enjoy the benefits."
- Sifu Wong Kiew Kit, On
Shoong
"A flower is relaxed."
- Charlotte Selver
"In meditation, effort must be applied in a direction opposite to what
we are used to.
Our "effort" must be to relax ever more deeply. We must
ultimately release the tension
from both our muscles and our thoughts. When we relax so deeply that we
are able to
internalize the energy of the senses, the mind becomes focused and a tremendous
flow
of energy is awakened. ... Meditation is a continuous process, and
can be said to have
three stages: relaxation, interiorization, and expansion."
- John Novak, Lessons in Meditation, p. 14
"To practice mindfulness of the body, we need to kindle an awareness of
sensations,
accept what we have kindled exactly as it appears, and then surrender to the
process
of change that inevitably occurs. Kindling is a function of
alignment. Acceptance is
experienced through relaxation. Surrender is made possible through
resilience.
It is not really possible to separate out these three aspects of the posture of
meditation
into discrete units any more than it would be possible to conceive of the three
faces
of a pyramid as distinct entities, unrelated to one another ..
- Will Johnson, Aligned,
Relaxed, Resilient, 2000, p. 15
"Song is translated into English as
relax. But this meaning is generally regarded as
incomplete. It also can mean loosening, releasing tension, relaxed
alertness. To my mind
the state of Song is directly related to correct posture and structural
alignment as described
in the Ten Essential Points by Yang Chen-fu. By realigning the body to
attain and maintain
correct natural alignment of the skeleton several things result. Internal organs
are able to
locate in the body as they were designed to enabling them the opportunity to
function at
their optimum. Secondly, correct natural alignment enables the skeleton to
assume its job
of supporting the body as it was designed to do. Consequently the ligaments,
tendons,
tissue and muscles of the body can also assume the particular job they were
designed
for, namely to support the skeleton and not expend additional energy or create
unnecessary
tensions. If we can achieve and maintain this natural state, then we can
allow the body to
function naturally and optimally. In this state, we have a chance of achieving
the state of
Song from the inside out rather than superficially from the outside in as
we all tend to do."
- Ian Etcell, How
to Improve Your Tai Chi, 2003
"Relaxation occurs by degrees. On one
hand, a too-high level of relaxation or lack of
muscle tone will produce limpness and will undermine our ability to both
maintain our
structure and get the job done. On the other hand, to much tension
produces stiffness
and a lack of sensivity and responsiveness. ... Relaxation is where
the level of tone
in the muscles is balanced and the joint is mobile or loose."
- Nando Raynolds, Relaxing and Integrating Body Movement, 2001
"The first principle of Tai Chi Chuan is relaxation, without which there
is no Tai Chi. The
initial lecture Professor Cheng Man-ch'ing gave to each beginning class was on
the
importance of relax. "The whole body must be relaxed, loose
and open, so that the ch'i,
the vital energy, can pass through without blockage. This is the principle
of Tai Chi as
a health exercise, as well as a system of self-defense." Relaxation
is not simply
becoming limp. There should be a quality of vitality about it. The
beginner must focus
entirely on letting go of tension and hard force, but, building on that
foundation, the
practitioner must contemplate the difference between going limp, which is
lifeless,
and the relaxation of a cat, which is completely vital and alert."
-
There
Are No Secrets: Professor Cheng Man-ch'ing and His Tai Chi Chuan, p. 6.
"The essence of collecting body and mind is in openness and calm.
Empty and open
the mind, and spirit and essence join. Calm the body, and vitality and
sense are still.
Whe the will is greatly stabalized, the three bases - vitality, energy, and
spirit - merge
into one. This is called "the three flowers gathering on the
peak," "the five energies
returning to the source," and "the spiritual embryo
congealing." Refining vitality into
energy is the first pass - the body is not agitated. Refining energy into
spirit is the
middle pass - the mind is not agitated. Refining spirit back into openness
is the
upper pass - the will is not agitated."
The
Book of Balance and Harmony: A Taoist Anthology of the 13th Century
Translated with an Introduction by Thomas Cleary, 1989, p. 27
"To develop listening energy in accordance with t'ai chi ch'uan
principle you must
first rid yourself of the hindrances of external muscular force.
Loosen and relax
the waist and legs; meditate on stilling the mind; accumulate the ch'i and
concentrate
the spirit, otherwise you cannot develop listening."
- Chen Kung, Intrinsic Energies of T'ai Chi Ch'uan
" The more an individual advances his development the greater will be
his ease of
action, the ease synonymous with harmonious organization of the senses and the
muscles.
When activity is freed of tension and superfluous effort the resulting ease
makes for
greater sensitivity and better discrimination, which make for still greater ease
in action.
He will now be able to identify unnecessary effort even in actions that formerly
seemed
easy to him. As this sensitivity in action is further refined, it
continues to become
increasingly delicate up to a certain level. In order to pass this limit
there must be
improved organization of the entire personality. But at this stage further
advance will no
longer be achieved slowly and gradually, but by a sudden step. Ease of
action is
developed to the point where it becomes a new quality with new horizons."
- Moshe Feldenkrais, Awareness
Through Movement, p. 87.
"Perfections in an asana is achieved when the effort to perform it
becomes effortless
and the infinite being within is reached.
- Patañjali, Yoga Sutras, 300 B.C.
"A [yoga practitioner] can be considered firm in his postures when
persevering effort
is no longer needed. In this stability, he grasps the physiology of each
asana [yoga
posture] and penetrates within, reaching the minutest parts of the body.
Then he
gains the art of relaxation, maintaining the firmness and extension of the body
and
consciousness. In this way he develops a sensitive mind. With this
sensitivity,
he trains his thinking faculty to read, study and penetrate the infinite.
He is immersed
in the boundless state of oneness which is indivisible and universal."
- B.K.S. Iyengar, Light on the Yoga Sutras of Pantañjali, p.
151
"Song is not merely the absence of tension, but rather the absence
of unnecessay
tension. Song is the art of becoming aware of an inhibiting the
habitual contraction of
muscles due to emotional stress and poor habits of posture, breathing and
movement. ... Active relaxation is a form of qigong in itself; it is
also essential
preparation for all styles of qigong. It includes the following
attributes: awareness
and tranguillity, effortlessness, sensitivity, warmth and rootedness."
- Kenneth Cohen, The Way of Qigong, 1997, p 97.
"The reason that one can acquire the art of T'ai Chi
by slow motion is that its
practice is based entirely upon the natural way, not stressing external
muscular
force and holding of the breath, but emphasizing the use of the mind to direct
all movements. Using external muscular force make movement clumsy; holding
the breath hinders the circulation of the blood. Therefore it is of the
utmost
importance to sink the ch'i to the tan t'ien and completely relax the entire
body,
without exerting the slightest energy. The principle of T'ai Chi is to
control
action by tranquility and to conquer the forceful and unyielding with the gentle
and yielding. From nothingness something is produced: it look s like
nothing,
though it is something; it looks soft, but in reality it is firm."
- T. T. Liang, T'ai Chi Ch'uan for Health and Self-Defense,
1977, p. 74.
"Asana now refers to all the yoga postures. In
Pantanjali's Yoga Sutras, it meant the
place on which the yogi sits and the manner in which he sits there. All of
the postures
require a clear, conscious awareness of contact with the ground.
According to Pantanjali, asana is both firm and
relaxed. This is achieved through
relaxation of effort, or by a mental state of balance. The idea that firm
and stable
posture could be achieved through relaxation of effort seems to be a
contradiction.
We need to learn how to find strength and stability without effort and
stress."
- Esther Myers, Yoga and You, 1996, p. 14
"Sung [Relax] the waist. The waist is the commander of the whole body.
If you
can sung the waist, then the two legs will have power and the lower part will be
firm and stable. Substantial and insubstantial change, and this is based on the
turning of the waist. It is said "the source of the postures lies in the
waist.
If you cannot get power, seek the defect in the legs and waist."
- Yang Cheng-fu (1883-1936), Yang's
Ten Important Points
"Harmony is itself paradise. The "miraculous" element is
the way that relaxation,
well-being, and harmony allow the heart-mind to take control of and focus
the
greatness of the ch'i, the power of thought, and the effect that this can
have
in ourselves and in the world."
- Wolfe Lowenthal, Gateway to the Miraculous, 1994, p. 14.
"Sung is probably one of the most important terms in t'ai chi
ch'uan. It implies
a very high level of alertness, sensitivity, nimbleness and lightness, with
an
inordinate mindfulness for the conservation of energy. ... Sung
is the very
modus operandi of all energies in t'ai chi ch'uan."
- Stuart A. Olson, Intrinsic Energies of T'ai Chi Ch'uan,
1994, p. 55
"In Taiji, "relaxation" (fang song) has a very specific
meaning: it is active and
it is connected. Any part of the body that is completely limp is, in fact,
not
relaxed. Limpness usually implies a stiffness or blockage
effectively
disconnecting the limp part from the rest of your structure. Many beginners,
when
they see the quality of movement that a Taiji expert exhibits in doing forms,
think that the expert is actually using a lot of force and that the concept
of
relaxation is more philosophical than practical. This is exactly
wrong. By
concentrating on total relaxation, you will eventually develop a sort of
deep
coordination that allows you to move with superb economy and cohesiveness.
... The subjective experience of correct relaxation is a feeling of
aliveness
and consciousness throughout your whole body. Your body feels substantial
when it moves, as if possessing great internal mass, yet movement is
effortless."
- Mark Chen, Old
Frame Chen Family Taijiquan, pp. 53-56.
"The whole body relaxed, the spirit focused.
Apply intention to circulate chi, the whole body coordinated>
Relaxation better for chi flow, relaxation better for blood circulation.
Relaxation better to transmit the intention, relaxation better for the mind.
Nimbleness produces understanding, relaxation produces buoyancy.
Release from one touch, relaxation produces chi growth."
- Tai Chi
Classic, Translated by Vincent Chu
"First, last, and always the student must relax. Various
calisthenics aid him in
achieving this. All rigidity and strength must be emptied from the upper
torso and
must sink to the very soles of the feet, one of which is always firmly rooted to
the
ground. Without proper relaxation the student can never hope to achieve
the
trueness of the T'ai-chi postures. The student relaxes completely and
breathes
as a child - naturally through the nose, the diaphragm being aided by the
abdominal
rather than the intercostal muscles. Man's intrinsic energy, the ch'i,
should be
stored just below the navel. The mind directs this energy throughout the
body
according to need. But the ch'i cannot circulated in an unrelaxed
body."
- Robert W. Smith, Chinese
Boxing: Masters and Methods, 1974, p. 26.
"Yoga is the focusing of attention to whatever object
is being contemplated to the exclusion
of all others. This is not merely a matter or preventing thoughts from
arising. It is a whole-
bodily focusing in which one's entire being is quieted. ...
Patanjali explains that when this psychomental stoppage has
been successful accomplished,
the transcendental Witness-Consciousness shines forth. This
Witness-Consciousness, or
"Seer" (drashtri), is the pure Awareness (cit) that abides eternally
beyond the senses and the
mind, uninterruptedly apperceiving all the numberous and changeable contents of
consciousness.
All schools of Hinduism agree that the ultimate Realith is not a condition of
stonelike stupor
by superconsciousness."
- Georg Feuerstein, Yoga:
The Technology of Ecstasy, 1989, p. 13.
"When you train, free yourself from distracting thoughts:
Keep your hear buoyant, your body buoyant, too.
Do not forget the principle of "return to the center":
Strive and strive, with single-minded devotion.
This is the true path of softness.
This is the true path of softness."
- Kyuzo Mifune (1883-1965), Judo Master, The Song of Judo
Budo
Secrets: Teachings of the Martial Arts Masters, p. 30
"The first level of stillness is about being with yourself in order to know
yourself. This is
accomplished by being wide awake and aware as you deliberately relax into
yourself.
The idea is to consciously enter into a state wherein you temporarily suspend
everything
you think you know about who you are, including anything you have ever been
taught,
and simply be attentive to what's going on right there where you are. You
practice
being quiet, both physically and mentally, as you pay attention to the
sensations in
your body, the various thoughts in your mind, and your current experience of
being
conscious and alive. You practice simple body-mind awareness, being
conscious
of the moment you are now in, and thereby experience with clarity the energy of
you.
You consciously experience yourself as you actually are. In this way you
open yourself
to a new, truer, less distorted experience of you and the world."
- Erich Schiffmann, Yoga: The Spirit and Practice of Moving Into
Stillness, 1996, p. 7.
"Whole Body Relaxed: Quan Shen Fang Song. The word fang
means "to release," and it
implies that relaxation is not merely the lack of tension. It is an
activity. Quan shen fang
song is alive, alert relaxation. It means eliminating unnecessary
tension, being supple
and alert to the environment. Relaxation is the first and most important
principle of
qigong. It is often considered a system of qigong in itself."
- Kenneth Cohen, The Way of Qigong, 1997, p 88.
"Human beings are
soft and supple when alive,
stiff and straight when dead.
The myriad creatures, the grasses and trees are
soft and fragile when alive
dry and withered when dead.
Therefore, it is said:
The rigid person is a disciple of death;
The soft, supple, and delicate are lovers of life.
An army that is inflexible will not conquer;
A tree that is inflexible will snap.
The unyielding and mighty shall be brought low;
The soft, supple, and delicate will be set above."
- Lao Tzu, Tao Te Ching, Section 41 (76)
Translated by Victor H. Mair, 1990
Notes
Relaxation, Looseness, Openness
(Song, Sung, Shoong)
Fearlessness
When threatened or attacked one's natural reaction is to tense up the muscles
and still
the breath. Dangerous
situations can suddenly cause the muscles to tighten, sweat to
appear, emotions
of fear to
overpower one's consciousness, and even one's hair to
stand on end. A
frightening experience can lead to extreme muscular tension to the
point of shaking,
paralysis, and even moving into a state of shock. A martial artist
can ill afford to
allow this kind of bodily reaction to occur during a martial confrontation.
Reflexive reactions to being startled or placed in threatening situations can
involve
fighting back, fleeing, paralysis or fainting. The martial artist needs to
remain alert,
on guard, relatively relaxed, and ready or fight or flee as circumstances
dictate.
One approach to overcoming this natural tendency is to toughen the body -
physically
condition it to a high level by rigorous and painful training. Appropriate
response to
attack becomes more automatic, thoughtless, conditioned. The martial
artist might
not be relaxed during combat, but he is not physically paralyzed by
fear.
The martial artist must use psychological training techniques, value systems,
and
religious beliefs that encourage him to face danger with fearlessness, courage,
tenacity, bravery and resoluteness. A belief that he is willing to die in
battle as
a worthy sacrifice to a higher social-religious-political cause is a strong
foundation
for fearlessness. The Way of the Warrior, Bushido, the Goodness of the
Martyr, and
other Soldier's Codes of Conduct provide these sorts of value systems that
contribute
to courage, bravery, self-sacrifice and fearlessness. This pathway can
sometimes
produce the fighter who is more relaxed during combat.
One can also train consistently in staying relaxed, centered, focused, and
loose
during combat simulation situations. This practice leads to confidence in
his or her
improved fighting skills insofar as relaxed movements can be more agile,
quicker, correct, and technically proficient. He comes to realize that
superior
performance requires that he stay relaxed, calm, loose, and in control of
emotions.
This confidence leads martial artist to believe that she will succeed, will
prevail,
will overcome the opponent. Relaxed confidence contributes to
fearlessness.
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