Now we move to accepting. Accepting challenges balance a bit. You’re moving more~ shifting your point of stability. Accepting yourself for where you are, here and now. Feeling the gentle caress of the water around you as you move through it. Sensing the surface beneath your feet as you shift backward and forward. This is mindfulness~ giving direct attention to body and breath, focusing on the moment while calmly accepting one’s feelings, thoughts and sensations.
Accepting: Breathe in as you step back and shift your weight onto your right foot, at the same time reaching both arms behind you with slightly bent elbows. Blow out through pursed lips as you shift your weight to your left foot and bring your hands together in front of you. Complete all of the repetitions before pivoting 180 degrees and repeating to the other side.
Ai Chi founder Jun Konno demonstrates the first 10 steps in this video to the soothing sounds of Ai Chi Synchrony:
Uplifting: Lower your arms in front of you, then lift them out to the side toward the surface of the water with intent, palms up as you breathe in. Turn your palms down and lower your arms to your sides as you exhale through your mouth.
Uplifting, elevating, enriching, expanding, glorifying, inspirational, nurturing, filling, enjoying…
The sort of breathing that you choose is important in Ai Chi. Apical or chest breathing is associated with the sympathetic nervous system~ a quick and shallow flight or fright response to get air in quickly. In contrast, a deeper, diaphragmatic breathing pattern provides good oxygenation of the body and elicits calm. Gently place your hand on your stomach and allow your diaphragm to drop and your stomach to expand into your hand as you breath in through your nose. Relax and let your stomach drop away from your hand as you exhale through your mouth. This is diaphragmatic breathing and is the same type of breathing that is recommended in LaMaze childbirth classes, yoga and for singers.
One of the reasons that Ai Chi is so relaxing is because its creator has stated that however it turns out is how it was meant to be. Ai Chi relies upon an established Eastern structure, but there is a lot of room for variation as the moment demands. How many repetitions should be done? How far do you move? How many of the steps do you do during one session? Sometimes I have completed a step but I am not quite ready for the next. It is fine to step your legs together, stand tall, and reset your posture. Or extend your arms to the sides and contemplate as you turn palms up and down a few times while you breathe in and out. No worries~ however it turns out is how it was meant to be.