Why is everyone standing up?
There was absolute silence as they looked at the race track. The 100 yard dash was about to start. The sprinters were lined up at the starting line. There was no movement. You could see the laser focus in their faces. They were ready to explode into motion at any second.
And then the starter’s gun sounded!
A Tai Chi session starts much the same way. The teacher asks everyone to stand in Wuji. A great stillness comes over the room as everyone stops moving!
What is Wuji
Wuji is a Chinese word that means among other things nothingness.
Wuji is represented in the Daoest philosophy as an empty circle. There is nothing inside the circle. That is why “standing in Wuji” is called “standing in nothingness” in English.
Wuji also represents the state of the universe at the beginning of time. There is nothing there. It is the state of the universe before the Big Bang occurred.
There is more going on than there seems when everyone stops moving and stands in Wuji. Let’s find out.
Why stand in Wuji
The English translation “standing in nothingness” gives us a clue. You are being asked to stop moving and focus your mind on nothing. Stop thinking about what happened in the past and what might happen in the future. You are being asked to focus your attention on the present moment and nothing else.
There is more than focusing your mind on the present moment going on! At the same time you are preparing your body and your qi for the coming activity.
Standing in Wuji gives you an opportunity to bring the three treasures (Jing, Qi, Shen) into harmony. Once you achieve this harmony you increase the benefit that you get from your Tai Chi practice.
Like the sprinters in the 100 yard dash there is a correct time to stand in Wuji.
When to stand in Wuji
Each class starts with the call to stand in Wuji or stand in nothingness. Your teacher may ask you to come to Wuji during the training, so they can impart an important teaching.
It may also occur at the end of the session. This gives you time to reflect on the training you have experienced before you leave.
Knowing how to stand in Wuji will get you off on the right foot with your teacher and your training.
How to stand in Wuji
Bring stillness to your body (Jing). Begin moving your Qi (energy) throughout your body. Focus your mind (Shen) on the present moment. Leave your past and the future outside of the practice hall.
Getting the Jing setup
First of all you get your physical body into position.
Stand with your legs coming straight down from your hips. Position your feet about hip width apart and parallel to each other. Your weight is evenly distributed between your heels and toes. There is equal weight in each foot.
Bend your knees slightly. A 10% bend is about right.
Tuck your tailbone into your body slightly. We have a tendency to tip our hips forward. You counteract this by tucking your tailbone into your body. Imagine that your hips are bowl of jello. You do not want any of the jello to spill out onto the floor.
Now you lift up your pelvic floor and pull in your navel. This engages the muscles in your lower back and abdomen.
Lift your ribs creating space in your abdomen. Lower your shoulders away from your ears. Lift your chin as you gaze to the horizon. Finally lift the top of your head to the heavens as you lengthen your spine.
Now that you have your body set it is time to move on to your Qi.
Start the Qi moving
Your Qi is made up of your breath and the bio-electric energy in your body.
Breathe deep filling your lungs and lowering your diaphragm. Most of the time we only use the top third of our lung capacity. Now is the time to fill your lungs to the very bottom.
Inhale for a count of 4 seconds and then exhale for 4 seconds filling your lungs comfortably. Keep your body relaxed as you breathe deeply.
Now that the body is setup and we have the breath moving it is time to focus your mind.
Engage your Shen
Focus your attention on the distant horizon. Maintain the steady rhythm of 4 seconds on the inhale and 4 seconds on the exhale. Check out your body to ensure correct alignment.
Ignore your thoughts about the past or the future. Focus only on the present moment, focus only on your breath and your body.
How long do you stand in Wuji?
If you are able to focus your mind on the present moment then you are ready to move on to the next stage. Once you achieve this focus you hold it for several breaths. Usually after 3 to 4 breaths you will be ready to move on with your practice.
But my mind won’t focus!
Sometimes we have a monkey mind and we have many stories going on in our head. It can take a while to get these stories under control. There are a couple of techniques that you can use to counteract the monkey mind.
- First focus on your breath (Qi). Count to 4 as you inhale and exhale. This technique helps to focus your mind on the present moment. It may take more than 4 breaths. If this doesn’t work try the next technique
- As you inhale for 4 seconds move your gaze to four different objects in front of you. On the exhale focus on four more objects. With the next inhale bring your gaze to the first object and then the second and so on. Keep repeating this until your mind settles down.
Getting your mind to focus is not the only problem you can run into.
I don’t have much time
Getting your mind to focus quickly is even more important when you do not have much time. Try using the techniques above to get your mind in the present moment. It is better to shorten your practice and get your mind focused before you start.
I can’t stand up
You can “Stand in Wuji” while sitting down. You still setup your body (Jing) the same way except you are sitting in a chair.
Choose a chair that is the right height for you. Arrange your feet under your knees. Your knees are about the same height as your hips. Sit with your shoulders directly above your hips.
The rest of the setup of your body is the same as described above.
Is Standing in Wuji only done in Tai Chi?
Yoga starts the same way as Tai chi except it is called centering. Arrange the body, breathe deep and calm the mind before you start your yoga practice.
Qigong starts with a standing practice. There is a different standing position depending on the season we are in. The same goals apply. Get your JIng, Qi and Shen ready to go.
Most mindfulness practices will have a similar activity at the start. Still the body, breathe deep and bring the mind to the present moment before you start your practice.
Summary
The sprinters are racing towards the finish line. They are completely focused.Because you started by standing in Wuji, you have the same laser focus as the sprinters.
You set your body (Jing) up to support you. Next you work on your (Qi) as you breathe deeply and steadily. Finally you focus your mind (Shen) on the present moment.
After several breaths you are ready to move on with your practice.
Next Steps
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