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1. Begin by standing naturally with your feet shoulder-width apart , toes pointing forward. Let your arms hang loosely at your sides. Stand tall but grounded, as if being gently pulled upward from the top of your head.
2. Take a deep breath and consciously relax your body . Bring your attention inward. This is where mindfulness begins — letting go of distractions and settling into the moment.
3. Observe your lower body :
   • Relax your hips (Song Kua) — allow the hip joints to soften without collapsing or locking.
   • Gently rotate through the hips (Zhuan Kua) — let the movement arise from within, not forced. Think of turning from the core of your pelvis, allowing the weight to shift smoothly between legs.
4. Start moving through the basic forms of the Tai Chi routine . Move slowly, smoothly, and with full awareness. Each posture should feel connected — as if one movement flows naturally into the next.
5. Stay mindful of your breathing . Inhale deeply through your nose as you open or rise; exhale slowly through your nose as you close or sink. Your breath should guide your motion, helping you stay centred and calm.
6. Use your mind to direct the flow of energy (Qi) throughout your body. As you shift weight, turn your kua, or extend your limbs, visualise the energy sinking into your legs and rising up through your spine. This helps deepen the sense of relaxation and power.
7. As you progress through the form , keep your attention on each movement and how your body feels. Avoid rushing — Tai Chi is about quality over quantity.
8. When you finish your practice , return to stillness. Take a few deep breaths and observe how your body and mind feel. There’s often a quiet strength and calm alertness that comes from moving with intention and awareness.
9. End with reflection . How did your body respond? Were there moments when your mind wandered, or did you find yourself fully present? Use these insights to guide your future practice.

✅ Why Observation Works Better Than Focus

In Australian English, we could say:

“Focus” can sound like it needs effort, but in Tai Chi, observation is more like quietly watching a sunset — no pushing, no forcing, just noticing what’s happening right now.

By observing:

• You become aware of tension and learn how to release it
• You notice subtle imbalances and adjust naturally
• You begin to understand how your body moves as a whole
• You develop a relaxed, grounded posture that supports energy flow

This kind of gentle observation is essential in developing internal sensitivity — the ability to feel how your energy moves, how your structure shifts, and how your breath supports every motion.