Anyone who is dedicated to internal energy arts training is always looking for ways to get in a little extra practice in a day.
Practice slow walking, accentuating the downward flow and release of the nerves each time you put your weight into the front leg through the heel. Putting pressure on the ball of your foot initiates an increase in the rising qi energy of the body. Now walk as you would normally with a heel-toe-heel-toe succession and as you do, focus on the heel and the descending energy.
Once you grasp the feeling and can release while walking slowly, gradually increase your speed until you reach your normal walking speed. Paul Cavel is the founder of Tao Arts London, editor of the monthly Tao journal, Inner Quest, life coach and senior Tao meditation arts teacher.
Meditation has great restorative powers and helps you to work at your most efficient level by keeping your mind clear throughout the day, meditation can also help you sleep better at night.
Sit in a comfortable position, scan your body and let go of any tension you may be holding in your face, neck, shoulders, upper body, hips, legs and feet. Eventually as you practise meditation more frequently you will learn to sit quietly but alert, observing the stillness and feeling of space.
Stretch out through your arms to your fingertips, then relax the arms and shoulders, unless you have a back problem stretch out your legs. Become aware of your breathe entering and leaving your body with the rise and fall of your chest and abdomen.
Addicts like myself look for ways to practice in their normal activities—imbuing them with internal content.

Place the heel on the ground in front of you as if you’re taking a normal step, but don’t immediately put weight into the leg.
Use this naturally occurring phenomenon to increase the sense of sung in your body as you slowly put your weight into the heel of your front leg. Adhere to all the basic postural alignments from standing qi gong (see my blog on good posture).
The trick here is to use the rising energy to pick up the back leg without interrupting the descending current. Don’t go into speed walking yet because you need to stabilise internal techniques before you move too fast. Since 1987, Paul has studied nei gong science, the I Ching and Lao Tzu’s Water tradition of Taoism in-depth, including qi gong, tai chi, bagua zhang, Taoist breathing, Taoist yoga, qi gong tui na energy healing and meditation. Do not attempt any exercises if you have a physical, emotional or mental condition that may make you susceptible to injury. That which is unbound will naturally drop to gravity (at least while you’re on planet earth).
Bringing up too much qi energy can cause it to get stuck in the upper body, especially the head, and increase stress and tension. Use the pressure on the ball of your foot to keep the spine erect and to pick up the back leg.
Do not try to shut out sounds and other sensations happening around you, just let them be there and focus on your breathe drawing your attention away from the distractions.
Becoming good at meditation takes practice, but the benefits are definitely worth your efforts.

Start with your knees bent, feet hip-width apart, arms away from your body and backs of hands on the floor. When you are ready become aware of your surroundings, slowly wiggle your fingers and toes and take one or two deep breaths. So begin with a little standing to generate a rising in the spine and release and relax your nerves, which will cause your body to sink. Be aware of the coolness of the air at the tip of your nose as you breathe in the warmth of the air as you breathe out. The centre of your head should be on the floor if this is not comfortable then use a pillow under your head. Turn on to your right side in fetal position for a few more breaths with your eyes closed before you slowly make your way to a seated position.
Thoughts will inevitably arise to distract you, you can not force the mind to be empty, but do not let yourself react to these disturbances.
Continue to focus on your breathe just observe and release the distractions as they happen.

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