Moving Gently with Tai Chi
Image credit: Shutterstock
“One breath. One step. One gentle practice.”
Recently, I started attending a free Tai Chi class in my local park. On a Monday evening I have been standing beneath the trees with a small group of people, gently moving, sometimes wobbling together as the birds sing overhead. There are children playing, dogs being walked, people chatting and passing by all of us sharing the same little patch of the park, each absorbed in our own worlds. There has been something grounding about being part of this simple, ordinary moment of life, moving slowly together.
Many years ago, I remember walking through a park and seeing a group of people practising together. I stopped for a moment and watched, there was something mesmerising about the grace of their movements, the stillness, the quiet concentration. They seemed completely at ease in their bodies. I remember thinking how beautiful it looked.
At that time in my life, slowing down wasn't something I felt safe, comfortable or knew how to do. My nervous system spent much of its time in survival mode. I was constantly busy, always doing, always thinking about the next thing. Looking back, I can see I was living much of my life in flight mode, even if I didn't have those words for it then.
For many of us who have experienced family estrangement, trauma, or long periods of stress, slowing down isn't always relaxing. Sometimes it can feel unfamiliar or even uncomfortable, when our nervous system has learned to stay alert for a long time, stillness can take practice.
One of the things I've been appreciating about Tai Chi is that it doesn't ask me to be perfectly still, it invites me to explore moving slowly. For me there is something compassionate about this. Movements are gentle, flowing and accessible, rather than striving for perfection. I'm learning to become curious about how my body feels.
Can I soften my shoulders?
Can I notice my breathing?
Can I feel my feet on the ground?
These small moments of awareness that might sound simple, but they can be incredibly supportive in bringing me back into connecting me with my body and the here and now. What I've noticed most is how I feel afterwards.
A little calmer.
A little steadier.
A little kinder towards myself.
I'm interested in how practices like Tai Chi can support our nervous system. The slow, mindful movements invite us to reconnect with our bodies, helping us notice sensations, breathe a little more deeply and gently come back into the present moment. This may help us feel a little more settled, particularly during times of stress or overwhelm.
There is growing research suggesting that Tai Chi may support balance, reduce stress, improve wellbeing, and even help people living with long-term health conditions. For those of us who are neurodivergent or living with chronic health conditions and disabilities, practices like Tai Chi can also offer something quite tender. There is no pressure to perform or compete; we each move in our own way and at our own pace. We can explore movements standing, seated, lying down, some days our bodies may have more energy than others, some days our minds wander, all of it is welcome.
Tai Chi also reminds me that healing rarely happens in dramatic leaps, more often it unfolds through tiny movements repeated over time. One breath. One step. One gentle practice. For me, there is something beautifully hopeful about that.
A Gentle Invitation
If you're curious about Tai Chi, there are some great videos on You Tube, or you might be able to find a local class.
Begin with Breath Tai Chi | Dr. Adam Potts, PT
Beginners Tai Chi Beginners Tai Chi Video
Or perhaps you'll find your own version of Tai Chi elsewhere; in gardening, swimming, walking, dancing in your kitchen, or simply sitting beneath a tree with a cup of tea.
Small moments that help us feel a little more grounded, a little more connected, and a little more at home in our own bodies.
Rooted Wellbeing is a monthly series exploring everyday wellbeing practices in simple, inclusive and accessible ways to support ourselves through the challenges of estrangement. Offering gentle invitations to pause, reconnect and grow small roots of steadiness and care.
I'm Jules, an Integrative Counsellor, Coach and Facilitator with Breathing Space and currently training as a Somatic Therapist. To find out more about my work - Jules Allan Therapy and Wellbeing
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