The mysterious dislocation of memory

A tutor of mine who works as an acupuncturist was treating a woman who, years ago, had fallen a long way and broken her ankle badly. Now fully healed, she had come for a treatment for some other condition. The practitioner needled her ankle, and she suddenly experienced a distinct sensation of falling. The tissues had held on to that experience, and when the traumatised area was needled, the associated sensation returned.

It is a well-known phenomenon in the world of internal medicine. The sternocleidomastoid muscle in the neck, for example, is a storehouse of emotion. In Japanese hara diagnosis, treating sympathetic nervous system dominance by needling San Jiao 9 in the forearm can have the miraculous effect of immediately and palpably softening a tight and tense SCM.

Much has been written on this subject of emotional memory being housed in the body, rather than exclusively in the brain, notably by Bessel Van Der Kolk in his excellent book, The Body Keeps the Score. But is this really the whole story? Let’s try a thought experiment…

You used to ski when you were a child. You did so regularly enough to be quite competent. But you haven’t skied for years. Decades, in fact. Now you’re in your sixties. And you’ve travelled to the Alps to visit some friends. They’re taking you out on the slopes for the day. You’re excited, but also nervous. You don’t bounce like you used to.

Tentatively, you clip your boots into the bindings. You wobble. You lurch and sway. You’re cautious, of course, but somehow your body remembers how to do it. After an hour or so on some easy pistes, your confidence has returned, and your movements are relatively efficient. Not as fluid as when you were young, perhaps, but you haven’t forgotten. You can go where you want, at the speed you want. Crucially, you can stop, too!

Somehow, your body remembers how to do it.

Think about that.

Since you last skied, every cell in your body has been replaced several times over. Every cell in your brain has been replaced, too. You don’t even have the same bones.

But your body remembers how to do it.

Where then, is this memory of how to ski located? From where have you accessed it?

If memory is not in our brains, and it is not in our bodies, either, then where precisely is it?

Seven ways to heaven

We live in a world that is saturated with well-intentioned advice, health fads, and endless memes of sage words. We have knowledge and networks at our fingertips like never before. And yet, anxiety and depression, social disconnection and suicide, metabolic disorders and chronic diseases, are all rife and rising. What’s going so wrong?

At serious risk of adding further noise to the well-meant cacophony of advice, I’ve compiled a short list of simple principles by which we can guide our thoughts and actions. They’re basic. Really basic. Obvious, even. But how many of us follow them, and what would happen if we did?

There is a kind of folk wisdom in their simplicity, the kind of wisdom that has been passed down through cultures and families for centuries. The stuff your mum or grandma told you, and you largely ignored. Or forgot. In this mad, modern world, it’s so easy to lose your way.

So here are seven ways to help you find your path in the dark forest:

  1. Sleep. This is the keystone. Everything else falls into place from here, if you can get it right. That’s why it’s number one. Create a wind-down ritual in the evening, like a gratitude practice, a yoga nidra or body scan, or just reading a good book. Avoid screens. Go to bed early. Get at least seven hours, preferably more. Set a gentle alarm. Wake up at the same time every day. Establish a beneficial routine. In the morning, don’t rush. Take your time getting up. Plant both feet on the floor. Be thankful. Feel restored. Stretch and massage your body. Breathe and fill your body with oxygen. Go get some fresh air and natural light. Go slowly, but lightly. Transition gladly. Wake up.
  1. Eat. Pick minimally processed, whole foods. Wash before use. Avoid too much raw food, and don’t overcook, either. Pay attention while you chew. Savour the flavours. Be at peace while you eat. Stop before you’re full. Don’t snack. Don’t eat close to bedtime. Give your gut a break. Drink plenty of water. Choose oily fish, dark leafy greens, beans, lentils, nuts, seeds, and whole grains. Limit simple carbohydrates, and trans or saturated fats. Avoid toxins like caffeine, alcohol, tobacco, and marijuana. Avoid polluted air and poisonous cosmetics. Abhor overly processed products and added, refined sugar. But don’t over-control. Relax a little, now and then. Even a prized racehorse occasionally gets a little sugar cube to nibble on. Don’t be rigid. Soften.
  1. Move. Enjoy your body. Move it in every way you can think of. Then think of more. Be free. Be supple. Be inventive. Don’t fall into habits. Don’t live life on repeat. Experiment with looseness and tension. With different qualities. Dance. Play sports or martial arts. Practise yoga or parkour or free movement flows. Stretch your muscles. Mobilise your joints. Test your balance and strength. Test your endurance and speed. Sweat, but not too much. Don’t exhaust yourself. Build your energy; don’t drain it. Allow yourself time to rest and recover. But avoid sitting too much, or spending too long in the same position. Soak your mind into your body. Don’t live inside your head. Be a body in the world. A whole, connected body. Find your presence. Be grounded. Reach out.
  1. Meditate. Take time to relax. To really relax. Just sit and do nothing. Be still. Breathe softly and smoothly. Observe. Don’t know. Become skilled at watching your own thoughts. Don’t identify too closely with them. Stay alert. Watch what happens. See things rise and fall. When you get carried away by past, or future, or by colours of emotion, just smile. Return to the breath. Know yourself, here and now. Lose yourself in awareness. Learn to enjoy solitude and silence. Immerse yourself in it. Gift yourself a haven of peace. Make it a ritual. Do it every day, no matter what. But don’t take it too seriously. Don’t look for enlightenment. Just enjoy the practice. Find spaciousness in your daily experience. Let go.
  1. Engage. Find something you’re passionate about. Learn something new. Go deeper into something you already know. Take up a hobby. Get curious. Be adventurous. Do something creative. Start a project. Stick with it. See where it takes you. Don’t be drawn in by attention drains. Limit news consumption and social media. Don’t scroll or channel-hop. Don’t wait to be entertained. Don’t be lazy. Don’t procrastinate. Don’t just be. Become someone. Never be satisfied. Keep your brain stimulated. Find something that gives your life meaning. Finding meaning is really crucial, and it will rarely just appear of its own accord. You have to make it. Create your life.
  1. Relax. But work hard, also. Be clean and tidy and helpful and conscientious. Be productive. And try to figure out what kind of work will help you to thrive. Something meaningful and challenging. But be sure to relax, too. That’s easy to ignore. Breathe deeply and softly. Move lightly from your centre. Knead out knots and release tension from both mind and body. Listen to some music. Play some music. Sing. Draw. Imagine. Read fiction or poetry. Potter in the garden. Go for a walk by a river. Play with your dog. Get some massage or acupressure. Better yet, get some acupuncture. Give your body a nudge in the right direction. Get things flowing smoothly. Learn some qigong or taiji. Anything that dissolves tightness, stress, unconscious habits, and circling rumination. Anything that removes blockages and worry and stagnation. Immerse yourself in something nourishing. Don’t burn out. Find some balance. You’re all you’ve got. Look after yourself.
  1. Interact. Play games. Join a group or club. Foster meaningful social connections. Surround yourself with good, supportive people. Be open to deeper relationships. Listen to people when they’re communicating. Really listen. Don’t think you know everything. Don’t think you know nothing. Investigate. Debate. Try on different positions. But be sure to take them off again. Never cling. Don’t take yourself too seriously. Search for surprise and humour. Seek out people with bright spirits; people who raise you up. Laugh and have fun. It’s good to be alone, sometimes. But it’s not good to be lonely. Don’t be an island. Treat everyone as a friend. Treat everything as a friend. Be generous, be kind, be accepting, be playful. Be truthful. And be true to yourself. Accept yourself. Root yourself deeply in your compassion and shared human experience. And express yourself through the budding branches of your individuality. Grow with others.

Follow these seven simple rules, and a happy life should naturally follow. You just have to create the right conditions for something good to emerge. Of course, there will still be suffering in your life. Nothing can avert accidents and natural disasters.

But by living like this, you stand a much better chance of living for longer and in good physical, mental, and spiritual health. Health that can develop and find new levels. More satisfaction and greater contentment. More energy and more enjoyment. Less stress and less conflict. You’ll avoid the traps lurking in the background, hidden in your genes, waiting to be triggered. You’ll find happy coincidence and good fortune. Pessimism and doubt will morph into optimism and faith.

When adversity arises, you will be better equipped to deal with it. And you won’t bring unnecessary suffering upon yourself in the meantime. What’s more, your own good spirit will bleed out into the lives of others around you. You will become more magnetic, a source of joy and strength.

Once you begin to feel the benefits, it becomes easier. Admittedly, it’s a narrow path to walk. It’s easy to lose your focus. When that happens (as it surely will), simply learn, adjust, and realign. Don’t waste your energy on self-admonishment or regret. Begin again. Accept your imperfection. That doesn’t mean you don’t have to strive. It just means you don’t have to be perfect.

Don’t self-obsess. Cut yourself some slack. Count your blessings. And realise that nothing stands still. Not ever, even for a moment. You will never attain perfection completely.  And even if you reach something like it, you won’t be able to stay there for long. Nothing is permanent.

At a profound level, the deep impermanence of existence is what allows you to drop your own small, separated, suffering self, and to extinguish the split between subject and object that prevents clear seeing. Impermanence facilitates wholeness and connection and forgiveness and freedom. But that’s a whole other discussion.

So, don’t be upset when you fall short of perfection. Besides, from the peak of the mountain where else is there to go? Be content instead to explore the mountainside for caves and gullies and weird goats. You might find something unexpected. Something enriching. Something beautiful.

But do conduct yourself as though you are intent on reaching that peak. Don’t give up. Don’t let things slide. If you persevere, you might just be able to keep chewing around its edges. You might even just enjoy your life. That’s something worthwhile to aim for, isn’t it? For your everyday experience to be essentially pleasurable and good?

Let’s start with number one, and see how far we get today…

Back-Shu acupressure self-massage

This is a technique for massaging the “Back-Shu” acupressure points of Traditional Chinese Medicine. These points have a direct connection to the internal organs (rather than indirectly through the channels), and are particularly effective for chronic conditions and for strengthening the associated organ network.

  • Position two massage/squash balls so you can slide four fingers between them.
  • Lie supine, in a “constructive rest” position (knees bent, soles of the feet grounded), keeping your spine midway between the massage balls.
  • Roll down one vertebra/back rib at a time, from the gap below T1, pausing for as long as you like, relaxing and sinking into each thoracic space.
  • Aim to roll down the crest of the paraspinal muscles (along the length of longissimus thoracis).
  • Control the intensity by altering the pressure under your feet.

⚠️ Avoid the cervical (neck) area, or rolling directly over any vertebrae.

When you initially contact the points there can be some aching or soreness. So long as this is not acute or unbearable, I would suggest enduring this sensation until it begins to subside. Then you might want to press against the floor with your feet and lift your hips to increase the pressure on the points, and again wait until the intensity of the sensation diminishes.

For a more dynamic variation, place the massage balls between the Back-Shu and a wall, rolling up and down from a squat to a standing position.

Here’s a list of the points’ names and main actions. I quote the vertebra first, then the numerical point on the Bladder channel, its Pinyin name and translation, and its major uses.

Note that capitalised organ names indicate the energetic network, and not necessarily the physical organ itself.

Each point is located level with the lower border of the indicated vertebra, 1.5 “cun” lateral to the midline. One cun is roughly equivalent to a thumb’s breadth (of the person being measured).

T1 BL-11 Dazhu Great Shuttle: benefits bones/joints, regulates the Lung, expels pathogens, relieves cough

T2 BL-12 Fengmen Wind Gate: fortifies defensive (Wei) Qi, descends Lung Qi, relieves nasal congestion

T3 BL-13 Feishu Lung Shu: Strengthens the Lung, nourishes Lung Yin, clears heat from the Lung

T4 BL-14 Jueyinshu Terminal Yin Shu: Spreads Liver Qi, regulates the Heart, relieves agitation and restlessness, relieves oppression and palpitations in the chest

T5 BL-15 Xinshu Heart Shu: Strengthens and nourishes the Heart, calms the spirit, regulates Heart Qi and clears Heart fire

T6 BL-16 Dushu Governor Shu: Regulates Qi of the chest and abdomen

T7 BL-17 Geshu Diaphragm Shu: Invigorates, nourishes and cools the blood, regulates the diaphragm, descends “rebellious” Qi

T8 (No active point at this vertebra)

T9 BL-18 Ganshu Liver Shu: Spreads Liver Qi, benefits eyes and sinews, nourishes Liver blood, cools fire and clears damp-heat

T10 BL-19 Danshu Gallbladder Shu: Clears damp-heat from Liver and Gallbladder, clears pathogens from Gallbladder and Triple Burner (San Jiao), supports general deficiency

T11 BL-20 Pishu Spleen Shu: Strengthens Qi and Yang of the Spleen, resolves damp, harmonises the middle Jiao, raises Spleen Qi and holds the blood

T12 BL-21 Weishu Stomach Shu: Regulates the Stomach and descends “rebellious” Qi, harmonises the middle Jiao

L1 BL-22 Sanjiaoshu Triple Burner Shu: Regulates the Triple Burner (communicating spaces created by fascial network), regulates Spleen & Stomach, resolves damp and masses, regulates water passages and promotes urination

L2 BL-23 Shenshu Kidney Shu: Fortifies Kidneys and Yang, benefits the Essence (Jing), nourishes Kidney Yin, regulates water passages and promotes urination, benefits the ears, eyes and uterus, strengthens the lumbar spine

L3 BL-24 Qihaishu Sea of Qi Shu: Strengthens the lumbar spine and legs, regulates the lower Jiao

L4 BL-25 Dachangshu Large Intestine Shu: Regulates the intestines, alleviates pain/stagnation, strengthens the lumbar spine and legs

L5 BL-26 Guanyuanshu Gate of Origin Shu: Strengthens the lumbar spine, regulates the lower Jiao

First sacral foramen BL-27 Xiaochangshu Small Intestine Shu: Regulates the intestines and Bladder, separates the “pure” from the “turbid”, clears damp-heat and regulates Qi of the Small Intestine

Second sacral foramen BL-28 Pangguangshu Bladder Shu: Regulates the Bladder, clears damp-heat from the lower Jiao, clears stagnation, benefits the lumbar spine and legs

Third sacral foramen BL-29 Zhonglushu Mid-spine Shu: Benefits the lumbar region (especial stiffness or inability to turn the spine), dispels cold, stops diarrhoea

Fourth sacral foramen BL-30 Baihuanshu White Ring Shu: Benefits the lumbar region (including sacrum & coccyx) and legs, regulates menstruation, stops leucorrhoea and seminal emission

Information derived from A Manual of Acupuncture by Peter Deadman and Mazin Al-Khafaji with Kevin Baker, published by Journal of Chinese Medicine Publications in 2018 (reprint).

Form practice in martial arts: useful tool or redundant dance?

Whether it be the athletic shadow boxing sequences performed by Shaolin monks, or the slow, elegant brocades of a Wudang tai chi practitioner, solo form practice tends to get a bad rap from what might generally be considered more “practical” martial arts – boxing, judo, wrestling, BJJ, Muay Thai.

Why waste your time perfecting your techniques against nobody? The air doesn’t fight back. Training and sparring get you better at martial arts, not memorising long lines of movements, pretty as they may be.

Well, it depends on your purpose. If you’re learning martial arts to fight, to take part in competitions, then yes, testing yourself against a resisting opponent is of course crucial. No one would think practising forms alone makes you an accomplished fighter. Right? (Actually, you’d be surprised…)

But even for “real” martial artists, I think there’s a strong argument for form practice as something useful to add into the mix. Not just in terms of repeated drills to instil unconscious movement patterns, but to take your awareness inside, find ease of movement, internal lines of connection… in fact, a whole host of physical and mental qualities.

For me, form practice is a great way of getting out of the thinking-mind and into a more body-centred, “now”-oriented state, pulling mind and body together. It’s great as a movement practice, as a way to explore ways of moving and develop internal connections and strength beyond sheer muscular force. It helps install efficient movements and sound structure. Going to something familiar is also restful and soothing; a means to peacefulness.

Learning new forms and maintaining old ones is good for linking up mind and body, and a good workout for your memory balance, and coordination skills, too. It keeps you supple, and your joints mobile and lubricated. It keeps your mind focused and your awareness keen, provided you approach it with an appropriate mindset. Also, having a definite form allows you to then practice it with emphasis on different qualities. And it’s generally good, low-impact exercise, with all the health benefits that brings, and satisfying, and… fun (definitely not to be underestimated)!

On the other hand, with no testing against partners there’s the notorious delusion-pit so many martial arts enthusiasts fall into. I’ve seen that in tai chi mostly. “I’ve been shown an application for this form so I could definitely pull that off in reality.” “My Ting is so honed I’m untouchable.” I suspect there’s some of that in more external styles too. “Well, I imagine I look & feel like Tony Jaa, or Bruce Lee, so I must be lethal.”

In internal styles especially, it’s easy to be misled by language, or by thinking you get it when you only get a bit of it. When I started learning Ip Man wing chun it was all about lightness and switching quickly between snapping power and relaxation, to avoid being manipulated or unbalanced.

Aha! I know relaxation (to corrupt a Neo quote)! Relaxation means being free of tension, maintaining lightness and having freedom to move and react quickly. Techniques and follow-ups were crucial, and the forms we learnt were like a library of ideas.

But more recently we’ve been learning wing chun from the Chu Shong Tin lineage, which is much more tai chi-like in its heavy feel, and like xingyi too in its insistence on acting-not-reacting and just ploughing through, with less emphasis on techniques and much more focus on mind-state and a different kind of relaxation. So instead of feeling light and fast, it’s more heavy and relentless. It’s “soft” power, but it sure doesn’t feel soft when you’re on the receiving end. Same word – “relaxation”; totally different feel.

Oh, shit. Turns out I don’t know relaxation…

When you’re partnered with someone with some real skill at this kind of soft power, it’s like fighting two relentless anacondas. They give you their weight and writhe in at your spine until they induce some tension. As soon as you lose your internal relaxation and connectedness through to the ground, as soon as you jam up somewhere, or lose your structure and let them in, you’re screwed.

Form practice just doesn’t give you that visceral experience. You could practice forms for decades with the “wrong” idea of what relaxation is, or maybe more accurately having just one idea of what it is, like having only one piece of the jigsaw and believing you have the whole picture. Form practice doesn’t help you develop a sense for your partner’s centre, or their points of tension, or their habitual moves. Plus of course there are all the other things that come with partner-work, like timing, distance, angles, spontaneity.

I suppose it depends very much on why you practice. My emphasis is on forms because, well I’m over forty and fighting just isn’t an aspiration for me. I’ve got through so many decades with no need for physical self-defence; fingers crossed it’s likely I won’t need it for the next forty. I think there’s a lot to be said for posture, though. Martial artists don’t stand meekly and look vulnerable (unless it’s a trap!). But for me it’s the calming, mindful benefits over the macho shit, by a long way.

Having said that, being pressured in partner-work is brilliant for developing emotional strength. Can I get hit repeatedly, feel like a lemon for not seeing obvious windows, and not get angry or upset? Can I capitalise on a hit and move forward decisively? These aspects definitely carry over into other aspects of life, in terms of confidence, or dealing with difficult people/situations, and suchlike. Also humility: you do well against one guy, then you swap partners and get destroyed. It’s an excellent reality/ego check.

And if I didn’t do any partner work, I could still be proudly holding on to my one piece of the jigsaw puzzle, thinking I had the whole thing. I have a couple more pieces now, but I’m certain there are plenty more to discover. If I only did solo work I might get plenty of health benefits, but I’d be missing out on so much of these arts. I’d probably think I understood, but actually I’d understand pretty much f#@k all. Now at least I know I know nothing (Jon Snow), or next to nothing.

Words just can’t fully convey sensations or inner qualities. What one person means by relaxation can be totally different to another’s definition. You only get to it through feeling it. It’s not an intellectual concept. What’s “sinking”? What’ is it to “direct force from your centre”? To be “connected”? “Chewy”? “Inflated”? It’s even harder when you bring in unfamiliar terms… Song? Yi? Peng? It’s all just an idea you think you have until it’s tested, or practised with someone with some degree of skill/accomplishment. Then you can begin to “get” it. Or get a bit of it. Then you train with someone else for whom it means something different, and you can “get” their jigsaw piece, too.

Especially with the Chu Shong Tin stuff we’ve been learning, I’m able to put some of that internal work into my tai chi forms. And the other day I put a bagua vertical circle (surprised myself to be honest!) into my chi sau when I was grabbed. No one in wing chun expects you to turn your waist, let alone the Spanish Inquisition. So each feeds into the other… hopefully! I suppose the exact balance between solo and partner work will depend very much on your style, goals, situation and personality. But to totally neglect one or the other would be like installing your own glass ceiling to progress.

Unless you’re aim is to delude yourself into thinking you’re superhuman, by refusing to practise with others (and miss out on all the social benefits, too), or your aim is to deprive yourself of solo training and all that time mindfully soaking qualities into your body and mind, why wouldn’t you do both?

96 Common Principles of the Chinese Internal Martial Arts Styles of Baguazhang, Taijiquan, Xingyiquan, and Chu Shong Tin Wing Chun

There is some redundancy and overlap here, and some of the principles apply to only one or two internal styles, but in general there is a marked commonality in approach, which segregates these arts from more external Chinese styles such as Shaolin Gongfu, White Crane, Praying Mantis, and Ip Man Wing Chun. Of course, many other internal styles exist, such as Aikido, Liuhebafa, and Yiquan, but my familiarity with these is either limited or non-existent.

The essence of an internal style is an emphasis on mind-state, intention, sensitivity, structure, softness, internal connection, expansiveness, circles & spirals, a balance of interoception and exteroception, standing post practice, mind-breath-body integration, and body-method over technique (not that techniques are absent). The difference between internal and external can be felt most palpably by stepping into a class and comparing the training methods.

Oh, and being a Baguazhang enthusiast, I felt obliged to make the total number of principles divisible by eight!

  • The intention is forwards & focused
  • Mind-state is open, calm & clear 
  • Awareness expands in all directions to the periphery
  • Awareness soaks into the soft tissues and organs
  • Both mind and body are alert and supple
  • Breathing is soft, smooth and deep, moving the diaphragm naturally and freely 
  • Breathe into the back and the bowl of the pelvis, or into the sides, or use reverse abdominal breaths
  • Breathe through the pores of the skin, gently squeezing and relaxing the whole body
  • The crown (Ding) is suspended, as though from a thread
  • The tongue connects to the upper palate
  • Eyes are level and the face is relaxed
  • Use intention (Yi) rather than muscular/mechanical power (Li)
  • All parts are independent yet interconnected 
  • Release the pelvis & lower back 
  • Sit into the hips and raise the perineum
  • Spread the lower back (Mingmen, Du-4) by allowing the sacrum to release downwards with gravity
  • Support the torso by the inner thighs & perineum (Kua)
  • Relax the outer hips & glutes 
  • Soften & open the joints 
  • Keep the fists loose
  • Keep open palms cupped like a baseball mitt
  • Relax the muscles, especially the biceps & triceps 
  • Develop elastic internal unity by connective chains and pressurisation through breathing
  • Rise up through the spine & crown (Tai Gong / Yang Qi)
  • Lengthen the cervical spine to slightly tuck the chin
  • Release Tiantu (Ren-22); don’t expand the chest
  • Shoulders & elbows are heavy 
  • Align the body with gravity to remain upright with minimal effort
  • Give your weight to your partner, without leaning
  • Maintain sound, triangular skeletal structure in the limbs
  • Keep the spine (Du Mai) stretched and the anterior torso (Ren Mai) relaxed
  • The skeleton rises; the flesh hangs from the shoulders & occiput so the soft tissues sink
  • The shoulders push the elbows; the elbows push the wrists
  • Hands & feet, elbows & knees, and shoulders & hips move harmoniously
  • Keep the upper back broad, relaxed & upright 
  • Sink the scapulae towards the elbows
  • Transfer power to the hands through the spine and trapezius
  • Squeeze the lower abdomen between Mingmen, Huiyin (Ren-1), and Qihai (Ren-6): Xiatian
  • Pressurise the interior of the body, especially the lower abdominal cavity (Xiaofu)
  • Compress/sink (Chen) and stretch/release (Song) internally like a spring to express power (Jin)
  • Release upwards from the feet
  • Feel for spaciousness between soft tissues and bones
  • Move the waist (Yao) to direct power to the hands
  • Arms move in continuous circles or spirals, containing the energy
  • When released, the energy arrives (is expressed) all at once (Fa Jin)
  • Attack the centreline and take your partner’s centre of mass
  • Uproot and destroy your partner’s balance
  • Sense, yield, follow, and stick (Tui Shou & Chi Sau)
  • The mind leads the movement
  • Continually coil and flow: “the most important thing is through
  • Use torsion not tension
  • Gather energy like pulling a bow; project (Fa) like releasing an arrow
  • Find stillness in movement, and movement in stillness
  • Keep the feet at shoulder width (with exceptions, such as Santi Shi & Xiantien palms)
  • Distribute weight evenly under the feet (centred over Yongquan, K-1)
  • Move the thighs as though wading through mud
  • Spread the fingers and open the centre of the palms (Laogong, P-8)
  • The connective tissues are slightly stretched
  • The feet are rooted by sinking the mass, not by bracing against the floor
  • Steps are careful and powerful, like a prowling tiger’s
  • Fingers are like an eagle’s wingtips or talons, trailing or curving 
  • Shoulders are like a bear’s
  • The body moves and coils like a dragon’s 
  • The arms drill and recoil in snakelike spirals, driven by the Lower Dantien
  • Keep the mind peaceful, and the body at ease but ready, like a resting cat’s
  • Skin and mind are sensitive to your partner’s intent (Ting)
  • Connect with your partner’s mass 
  • Feel your partner’s feet and centre of balance
  • Clear internal blockages (at the joints)
  • Release all unnecessary tension
  • Stretch and connect the body internally like a wet suit through the fascia (Huang)
  • Free the fascia to move and slide
  • Direct incoming force through the spine to the ground (“lead the force to emptiness”)
  • Don’t push with the arms; turn the waist or move the centre of mass forwards
  • Don’t respond to contact/force with tension; keep the arms soft and heavy
  • Don’t overextend or lock the joints
  • Don’t use momentum, but an elastic twist like wringing a wet towel
  • Twist around the centre of the body (Chong Mai) rather than around the spine
  • Twist using the abs, lats, and trapezius, rather than by loosely spinning the shoulders counter to the hips
  • Attack and counterattack relentlessly; act, don’t react
  • Force is directed through, not at, the opponent
  • Inflate the body in all directions with a springy resilience; buoyant and unstoppable like the ocean (Peng)
  • The power is smooth, flowing, continuous, and capable of changing vector at any time
  • Power and intention are brimming, yet contained
  • Be neither floppy nor stiff; be like dough 
  • Movements are natural, efficient, precise, and contralateral
  • Cultivate a chewy quality to your movement
  • The body and spirit (Shen) are alive and present, with both a fierce readiness and gentle sensitivity
  • Develop whole-body power and mind-body integration through standing post practice (Zhan Zhuang)
  • The body should first be made strong and supple before softness or internal power is trained
  • Practise strengthening (Neigong), loosening (Fang Song Gong), and stretching/mobilising (Daoyin)
  • Emphasise core principles and fundamental movements over external forms
  • Besides fitness and explosive power, train proprioception/interoception, balance, and sensory integration
  • The central nervous system should become efficient and responsive
  • Harmonise mind, breath, and body (Qigong)
  • Find ways to apply these principles appropriately to everyday life beyond the martial arts

Threads of Time

Connection weaves a web through time and space…

One moment bleeding into another. One breath bleeding into another. One life bleeding into another. One civilisation bleeding into another. One species bleeding into another.

(Sorry for all the blood.)

Is it all smooth and continuous, or can one thing and another, one moment and the next, be differentiated in discrete packets, in staccato quanta? Does it all just depend on how we look at it; our minds creating borders in an endlessly unfurling flow…?

Or is everything knitted together by a complex pattern of unimaginable interdependence. Pluck one string, and the whole universe sings in harmony.

Doesn’t everything just depend? The Mind makes Things out of Change… 

We discern a vast time abyss, yet all of history is expressed in the present.

We connect first to disconnect; once disconnected, connection can follow. Connection is separation. Separation is connection.

We connect in movement, our disparate parts becoming sinuously one.

Repetition – developing a feeling for connection, but moderate and balanced. Too much repetition becomes mindless, robotic, and unproductive.

Optimum pace. Too fast, the connection is lost. Too slow, the same, especially if the breathing is not anchored and smooth.

Optimum tension. Too tense, the connection is lost. Too loose, the same – a disorganised mass of flesh-porridge. But with a gentle, relaxed stretch of the sinews, everything can link together and synchronise. A coiling snake. Kelp in the current. A cast line. An arcing whip.

Connection is subtle in Zhan Zhuang, in San Ti Shi. Connection is profound in meditation. A disconnect from the ordinary mind. An immersion into a greater awareness that was never missing, just unperceived.

Connection is beautiful when expressed in the movements of the dancer, the athlete, the martial artist.

Attention. The mind neither wandering nor overly focused. Concentrated, but not intense. Diffusion without total entropy, maintaining a malleable, movable awareness that shines softly on parts yet still illuminates the whole.

Connection is the senses. Connection is an exchange, through membranes, through fascia, between neurones, from channel to channel, from link to link, from outside to inside, from inside to out.

A neuroscientist: “Connection is oxytocin. It’s serotonin.”

A Chinese Medicine practitioner: “Connection is a function of Lung Qi. Of the Yang Qiao Mai.”

Connection is pollination. A hummingbird’s beak. A bee’s legs.

Connection is wind and bough. Tide and cliff. Heat and rain. Rise and fall. In and out.

Connection is ubiquitous. Connection is eternal.

Connection is the heart. Connection is support, comfort, warmth, belonging. Connection is a smile.

Connection is our DNA, our bodies, our touch, our words, our expressions, our gestures, our breath, our heartbeats. Connection is synchrony. Connection is ebb and flow. Inhale. Exhale. Each merging into the other.

Connection requires individuals. Connection requires commonality.

Connection requires practice. Process. Rhythm. Flow. Continuity. Breaks. Movement. Relaxation. Articulation. Differentiation. Wholeness. Space. Difference. Homogeny.

Connection can be explored deeper and deeper. Just when you think you are connected, another layer emerges. Deeper we dive.

Two people fight. They connect to each other. They connect to the ground. To the same earth.

We can connect with each other, with Nature, with our own bodies. We can disconnect from them, too. And, from time to time, we probably should. Aloneness is universal. But aloneness is not loneliness.

Aloneness.

All one-ness.

Connection is an inherently good and desirable thing.

… But if I connected myself to the mains supply…

And separation is, of course, always bad…

… Except with regards to eggs when making custard…

Put your back into it! Structure in the Chinese internal martial arts

Common to all the internal arts is an emphasis on sound posture and physical structure as a core foundation. You start with the external, and then move inwards, in through the layers of the body… and the mind. But, just for emphasis, you start with the external.

Many devote hours to Zhan Zhuang, or “standing post” practices, whilst others disregard such “boring” elements of training, or just pay them lip service, in favour of more exciting and enjoyable dynamic forms and partner work. Sure, it is certainly possible to train forms while remaining mindful of maintaining good posture. And it’s a lot of fun moving through the forms and playing with others. (Just moving in any manner that isn’t the customary “walk, sit, or lie down” is joyful – something that children intuitively know, but adults swiftly forget.)

But is that posture really going to be ingrained in quite the same way. What happens when you get pressed or tested?

When we stand, we soak our awareness in through the body. We sense, adjust, relax, tweak, stretch, relax, tweak some more. We get to know our bodies and feel how the parts are connected, and how moving one part influences the whole, like waves spreading out from a raindrop falling in a still pond.

Before any internal power can be developed, which arises largely through creating this whole-body interconnection through the fascia and connective tissues, and through an internal process of relaxation and release, a basically sound physical structure must be found. If that underlying framework has not been established, power cannot be generated, and any application of technique will be easily undermined.

At very high levels of skill, it would appear this is no longer the case, and power can be returned even from some very awkward or compromised positions, but certainly for the novice or intermediate practitioner, good structure is a crucial foundation.

Despite some very different emphases, techniques, footwork, and movement principles, the fundamental physical alignments are very similar, if not identical, for Taijiquan, Xingyiquan, Baguazhang, and Wing Chun. Stances can vary between shoulder-width and narrower, but in all four the leg joints are kept lightly flexed and the hips dropped, relaxing the lower back muscles to allow the pelvis to posteriorly rotate and the lumbar spine to lengthen.

The shoulders and elbows are sunk to maintain connection between the abdominal centre and the arms and hands. A distance is kept between elbows and torso, and the shoulder and elbow joints are opened and extended to allow force to be transferred through them, and not get caught in the joint itself. Fingers are gently stretched and enlivened to engage and connect the sinews, and the back of the head is drawn gently up and back to keep the integrity of the upper spine. The eyes are soft, the mind quiet, the senses listening, the breathing deep.

And thus do many practise the forms of their chosen art, with perfect structure and appropriate state of mind, calm and aware, slowly developing internal relaxation and power through years of dedication. But all too often, as soon as an opponent is placed before them, whether that be in sparring practice, or more cooperative play such as Chi Sau or push-hands, all structural integrity is swiftly forgotten.

Why should this be? The focus has shifted. The attention has moved from inside to outside. They are focused on what their opponent or partner is doing, and how to overcome them or defend themselves, rather than being aware of their own internal state. Two things can break: the mind or the body… or both.

The mind can become perturbed, anxious, angry, or proud, and this tension can translate into muscular tension and haste of movement that disrupts the body’s integrity and leaves it open to manipulation. Or the body can lose its structure, severing its connection to the ground and its own internal connectivity. When the relationship between the parts is unbalanced, the whole body is disharmonious and susceptible to external pressures.

For someone who has practised, tested and played for years or decades, this should be less of an issue, as the fundamental structure should be fully integrated and unconsciously always present. Even so, the unpredictable actions of a training partner, and especially those of an aggressive opponent, are highly likely to disturb the mind, induce muscular tension, or disrupt the basic skeletal alignments.

When the physical geometry is correct, the internal connections established, and the mind and muscles sufficiently relaxed, an incoming force can be directed through the body to the floor. It can even be returned into the body of the opponent if the practitioner is skilful enough, and can stay more relaxed than their opponent.

Keeping the muscles relaxed allows power to be transferred through the body from the abdominal core and turning waist. But this can be difficult to maintain when receiving pressure from an opponent. Tension can arise before you are even aware it is there, both in body and mind. One of the most effective ways to keep this from happening is to return to the physical structure, and in particular the back.

The spine is the keystone of our structure. If we can keep the crown lifted, and maintain a feeling of rising up through the spinal column, this provides integrity to the rest of the body. With an opponent in front of us, it is very easy for the upper back and shoulders to round, or for the neck to crane forwards as we keep a forward-moving intention or become acutely focused on our opponent’s movements.

But if we can keep the gaze soft, feeling our opponent more than we watch them, and not have our attention drawn inwards in this way, our own power is hugely increased. Staying relaxed and vertically aligned, we can find Peng: that soft, inflated power that makes it very difficult for an opponent to fold our joints or otherwise destroy our alignments.

Simply by keeping our awareness partially inside, sitting the shoulders and scapulae neutrally, and rising up through the back, we can make a massive difference to our ability to generate power, and to resist incoming forces. When somebody is moving towards you with Peng, it feels like an unstoppable force that cannot be resisted by direct muscular opposition, no matter how many kilos you can bench press. You can’t stop the tide.

I have felt this integrity of structure in my own Taijiquan and Xingyiquan teachers. One in particular is female and has a much smaller frame than my own, and yet when I apply pressure against her Ward Off posture, or indeed any posture, all of my strength is absorbed without effort. She never loses that relaxed expression of body and mind, and simply redirects my power through her body, as though she is not there at all: “taking the force to emptiness”.

Likewise, I have felt this in certain Wing Chun practitioners, and particularly those who have trained in schools following the lineage of Sigung (Grandmaster) Chu Shong Tin. A very relaxed power flows into the arms through the rising energy in the spine, and the external structure is absolutely solid. Neither dense nor tense, but light and springy like an inflated ball. And utterly unrelenting. Yes, the power of internal martial arts is “soft”, but it is also preternaturally strong. Water is soft. But the tide…

There is something in the Yi, as well; a relaxed yet unyielding intent, which reminds me of the forward-moving principle of Xingyiquan, to attack and move forwards without regard for whatever your opponent is doing. But a mind-intention is no use without effective body mechanics. A whole-body forwards movement, driven from the legs, hips and centre of mass, harnesses much more power than the isolated mechanical movements of a disconnected limb. This can be seen very clearly in forms like Five Elements Xingyi, but of course is equally present in the other internal arts.

The positioning and flow of energy within the thoracic spine is key. Here is the conduit of power from the sacrum, up the spine and out to the arms. It is an interesting exercise to find space between the vertebrae, and to seek a sense of openness in this area, without sticking out the chest or introducing any tension.

How much can you draw up the crown, and how much can you sink the pelvis away from the ribcage, without distorting the natural curve of the spine? This is a process of release, not of effort. Once tension manifests, internal power is lost. Unless of course that tension is the kind of torsional power we seek in Baguazhang, where deliberate internal twisting and releasing adds energy to our movements.

Whether in Cheng Bao, San Ti Shi, Dragon Palm, Ward Off, or just moving very, very slowly through Siu Nim Tao (or indeed any internal martial arts Tao Lu), paying attention to the upper back can bring a coherence and connection to the body, and profoundly affect the way in which the entire body moves. With the head upright, the spine aligned with gravity, and the soft tissues sunk and relaxed, we can move not only with great power and strength, but also with grace, unity, efficiency, and ease.

This is something we can train all the time, in our everyday lives. Most of us slouch or drop the head forwards, particularly in this age of comfy sofas and screen addiction. By staying aware of our spinal alignments and the position of the skull, as well as the relaxation of the trapezius and other back muscles, good martial posture can become a natural habit for daily living. And by regularly practising gentle stretching and loosening exercises, and mobilising the joints and spine, we can keep our spines supple and healthy and our lives healthy and long. To paraphrase Joseph Pilates, we are as young as our spines.

What’s more, practising this upwards extension of the spine directly translates into our mental state, too, helping us to be more relaxed, confident, and aware; more graceful, easeful and unified not just in body, but in mind and spirit, too.

Remember all those times your mum nagged you not to slouch? Well, maybe she really knew what she was talking about…

A Body of Space

Is traditional Chinese acupuncture more art than science?

Looking into the body of modern scientific research on acupuncture, there is a plethora of articles out there detailing research projects, many of which come to highly variable or contradictory conclusions regarding its efficacy as a therapy.

With the very real therapeutic effects of placebo treatments, the inherent difficulties involved in successfully administering sham acupuncture (and the question of whether it is in fact inert at all, either when using blunt needles or selecting “non-active” acupoints), the infinite number of variables regarding the pathological presentation of subjects, and the problematic lack of sufficient samples (participants) or doses (number and depth of treatments), it is extremely hard to arrive at any conclusive evidence.

Being a branch of medicine that people tend to resort to for chronic conditions, which are poorly treated by symptomatic medicine, and often in fact merely disguised or controlled by pharmaceuticals and never actually treated in a meaningful way at all, methods of assessing response to treatment leave a lot to be desired.

For example, how does one measure pain? How do you establish a baseline? How do you quantify how it changes? And how do you establish commonality between different individuals? With such a subjective experience as pain, trial designers must often resort to decidedly unscientific techniques such as self-assessment questionnaires. With regard to the relatively small size of acupuncture trials, methods such as this will tend to produce highly skewed results.

And the trouble is, the abstracts (or summaries) of published trials that catch the attention of journalists tend to focus on the headlines and conveniently minimise any issues or flaws admitted (or ignored) by the trial’s designers, which tend to be glossed over and buried towards the back of an article.

Not only are there likely flaws in scientific method, and in the collection and interpretation of data, inevitably there are the personal or institutional motivations, incentives, and natural biases of those running trials, or participating in them, whether that be intellectual or financial, unconscious or otherwise.

You should ask yourself, why and by whom has this trial been funded? Why has it been published? Where has it been published? Science is never pure; it can never absolve itself of the inherently flawed, intentional, and non-objective humans that design its processes. (Until, of course, the machines take over!)

There are issues too with the clinical setting and therapeutic relationship between patient and practitioner. It is especially crucial in the field of acupuncture that there is trust and genuine, open communication on both sides. The patient must be able to relax sufficiently for the parasympathetic nervous response to activate for healing to be possible. In clinical trials that are set up to test a theorem, rather than to facilitate real healing, is that essential therapeutic relationship really present?

Trials are often set up in such a way as to exclude the more subjective or qualitative elements that would ordinarily feed the diagnosis of a traditional acupuncturist. Everything from gait, posture, complexion, body shape, and even a person’s smell, to the nervous disposition, lustre of the eyes, manner and tone of speech, way of moving, and degree of animation, all contribute to the diagnosis, besides any aetiological factors or the actual verbal content of a consultation.

One question that tends to be met by first-time patients with either bemusement or surprise is the practitioner’s interest in the shape, texture, colour, and frequency of their stools; a strange and inexplicable fetish peculiar to the traditional acupuncturist!

Also peculiar to traditional acupuncture is the attention paid to the shape, colour, and coating of the tongue, as pertaining to the patient’s longer-term state of being. The tongue provides an unexpected window on a person’s health. For an accurate viewpoint on the current, moment-to-moment state of being, we use the pulse. By listening through the fingertips to different positions of the radial pulse, we can ascertain the condition of the various energetic networks in the body. It is a live feed to the processes and relative harmony, or disharmony, of the body’s systems.

From my perspective as a second-year BSc student, this is most certainly an opaque and mysterious art, rather than a transparent and graspable science! I have learnt to tune into the more obvious, broad-stroke indications of the pulse, but an experienced practitioner can read an immense amount of detail from the qualities of the different pulse positions and depths. One tutor I have seen monitoring the pulse while she needles the patient, listening for changes and altering her needling technique or even selecting a different point entirely should the desired results not manifest in the pulse. This is a highly subtle (and to me at least still rather mysterious) art that would essentially be impossible to integrate into an ostensibly objective clinical trial.

From my own admittedly limited experience, pulse diagnosis requires a suspension of cognitive function, of the reasoning mind. You have to get out of your own way and simply listen openly to the pulse as it presents itself to you. Search and analysis are unhelpful tools. You must be quiet and present, and as you tune into the sensations beneath your fingertips a picture gradually begins to form. It’s like a blurry image gradually coming into focus, and that focus is achieved through silent, patient, open, wordless inquiry. Through intuition. You have to literally feel your way there. Knowledge underpins the process; it does not rule it.

Instinct plays a big role in pattern diagnosis, too. Chinese medicine practitioners do not arrive at an illness described by a set of symptoms; rather, they diagnose a “pattern”, which is a picture that describes the current presentation of the whole human being. This pattern is, like the rest of the universe, in a constant state of flux.

The various energetic systems of the body as described by Chinese medicine interact with each other and result in a unique pathology, which can be broadly categorised but is in fact a highly individual and ever-changing condition. The same set of symptoms might fit several different patterns, and so the skilled acupuncturist will draw on experience, inquiry and instinct to arrive at their diagnosis.

Because of this holistic understanding of disease, as opposed to the more reductive approach of conventional medicine that sees a group of symptoms, labels them, targets specific and isolated areas, and prescribes a particular medication or surgical procedure, standard protocols of particular acupoint combinations are dubious at best. Unfortunately, especially with the proliferation of Western dry needling techniques, this “one size fits all” approach is becoming increasingly prevalent.

In certain circumstances, such as very specific musculoskeletal injuries, this standardised approach can be effective, particularly with modern practices such as electro acupuncture. But when it is applied to more general conditions, and particularly those that have a more psycho emotional aspect, protocol-based dry needling falls seriously short. The notion that “this point has this effect” is overly simplistic and disregards the rich complexity of traditional acupuncture. This could go a long way towards explaining some of the less favourable or ambiguous results of many acupuncture trials. 

Certainly, a local treatment can be designed based on the anatomical areas that are being affected. But that would be doing a disservice to the wisdom, subtlety, and deep understanding of the entire human being that this ancient art possesses. We can use distal points. We can use the Yin and Yang relationships of the channels. We can use the anterior/posterior relationships of channels paired arm to leg. We can balance left and right, front and back. We can mirror or holographically superimpose the whole body, or parts of it, on to individual areas. We can employ the five-element model. We can use the eight trigrams and sixty-four hexagrams. Eight principles. Six stages. Four levels. Three burners. The heavenly stems. We can work with the twelve primary meridians, or with the eight extraordinary vessels. We can devise treatments based on time of day, or time of year. Certain esoteric methods even make use of the constellations.

We can think of different point categories: five Shu points, source points, connecting points, accumulation and gathering points; back transporting and front collecting, points of the four seas, or the window of heaven points, ghost points, heavenly star points, command points… all these we can combine into a highly effective, bespoke treatment plan that can shift and direct a person’s energetic systems in a precise and specific manner. If we’re any good, that is.

Perhaps those with more conservative (they might say rational) mindsets might scoff at the idea of working out medical treatments according to the lay of the stars. But we ourselves are beings of the cosmos. And, according to Daoist philosophy, in which Chinese medicine is very much based, we are a microcosm of the universe. We are not separate from reality, despite what your innate and individualistic sense of self might tell you. We are not observers; we are right in it. Why shouldn’t we be influenced by the motions of those great entities all around us? We’re certainly changed by those mysterious and alien processes perpetually underway within ourselves.

We are surrounded by mystery, and we enclose it. Our lives are bookended by it. Even our most familiar apparatus, consciousness itself, is apparently intrinsically unfathomable. It used to be the consensus that consciousness was an emergent phenomenon produced by our brain activity. More recently there has been a movement towards the notion that consciousness is a fundamental feature of the cosmos. It is not so much something that we generate, or even access, but something that we are. And not only that: everything is conscious. All the energy and matter (which is just further organised, denser energy) around us and within us is conscious. The whole universe is aware.

This isn’t a new thought. It has been with us through shamanic and animist traditions since prehistory. Rather than a new development, it is more a remembering. Unfortunately, it is largely a recollection born of theory and philosophy, rather than the direct experience, the trance and revelation, of those ancient cultures. Still, it’s a beginning, and to my mind infinitely preferable to the bleak, depressing, “dead matter theory” that has been with us since the Age of Enlightenment.

Chinese medicine supports the concepts of spirit and rebirth. You are not required to sign up to particular religious beliefs in order to practise traditional medicine, but it is fascinating to me that such a sophisticated and integrated system has embedded within it such ideas as the Ethereal Soul, or Hun of the Liver, which yearns for Heaven,  continues after death and wanders the dreamlands of our sleep; and the Corporeal Soul, or Po of the Lungs, which yearns for the Earth and dies with the body.

The Shen, or Mind-Spirit, is housed in the Heart, and is something the acupuncturist will often seek to work with, generally indirectly through the Pericardium, for example, as a crucial part of the patient’s journey towards health and harmony.

Conventional medicine has only recently begun to recognise the importance of a person’s psychological and emotional well-being. For a long time, it has treated the body like a broken car to be fixed, working with the physical structures in isolation and largely ignoring the mind and spirit. Let’s hope that, supported by the approach of complementary therapies, the emerging trend towards an emphasis on mental health and holistic recovery continues to grow.

But I would advocate a circumspect attitude towards the importance of establishing and expanding a scientific evidence base in the established model. In so many ways, a tailored, complex, and refined practice such as traditional acupuncture simply doesn’t fit. It is by its very nature not a standard, repeatable procedure.

The elegant beauty of a minimal and effective treatment relies not on some magic formula, but on the insight, skill and knowledge of the practitioner, on the quality of the therapeutic relationship, and on an understanding of body, mind and spirit that lies within an entirely different paradigm to that of conventional scientific inquiry.

Science, for the time being at least, has no room for Qi. I suspect it will stay that way, for science needs things that can be pinned down and observed. Qi is process. Qi is change itself. While it can be experienced directly, by its very nature it cannot be reduced to a molecular structure or mathematical equation.

Unfortunately, it would appear science is not even prepared to meet the Eastern paradigm halfway. It insists on its own objective parameters, and in large part persists in ignoring even the basic requirements of traditional medicine. I have happened upon research papers in which needles are inserted for only five minutes. There is no mention of needling technique, of manipulation for tonification or draining, or the attaining of De Qi (the dull, grabbing sensation that occurs when a needle engages with the body’s energetic flow).

There is little or no importance placed on the Yi, or practised intention of the acupuncturist, either. This is a shame, for without such fundamental aspects real acupuncture loses its essence and power. Stripped of its blood and vital organs, it is then dismissed by the scientific community as a worthless, empty husk.

I am by no means opposed to evidence-based medicine, and certainly welcome an open-minded investigation of complementary therapies, but with regard to assessing the efficacy of something so tailored and intricate as acupuncture, you have to ask if the very method you are employing to test its effectiveness is itself fundamentally flawed. Where a science lies in the realm of quantification, deduction and induction, art lies in the realm of qualities, subjectivity, and intuition.

Traditional Chinese medicine straddles both these worlds, but in my view it leans heavily towards the side of art. No two practitioners are likely to concoct the same prescription for a given patient, and no one patient should receive the same prescription on successive treatments. Why? Because acupuncture is about dealing with change. It is about tuning into the process of change within a human being, and influencing that process through the intervention of needles, (along with moxibustion, cupping, Tui Na, and so on) and a conducive therapeutic relationship. The pattern is always changing. Everything is in flux.

Science largely requires the world to be static, reproduceable, and predictable. But Nature is none of these things, in truth, particularly when the variables of human mind, emotions and spirit are considered. Yes, certain things obey Newton’s laws, or the laws of relativity. These include human bodies. But these do not include human beings.

Thankfully, there has been some progress. In the UK acupuncture can now be recommended by doctors as an effective treatment for chronic pain. But for those within the field, this small gesture, whilst appreciated, and encouraging to hear, is also kind of laughable. Before the advent of conventional medicine to the East, acupuncture (alongside herbal medicine) was medicine for countless centuries.

Sharpened stones and bone tools thought to be the precursors of acupuncture needles have been found by archaeologists and dated as far back as 6,000 BCE. Who knows how old this ancient art really is? Are we really suggesting that our ancestors remained superstitious idiots for millennia, believing in all this “made-up hocus-pocus”? The arrogance of this belief is quite staggering, and to my mind an unfortunate residue of the new scientific age, which is long overdue a hefty rethink, an adjustment in its own self-belief.

Long before our modern obsession with the nature of matter, our eternal, and perhaps ultimately foolish, rainbow-chasing quest for the most fundamental particles of existence, now swamped in a morass of quantum phenomena, our ancestors had a sophisticated understanding of the body as space. Yes, we were flesh and blood and bones and organs and fascia, but we were also dark, empty caves and interlinking conduits.

They mapped the spaces in our bodies as a network of streams and rivers. They meditated and came to understand in an experiential way the flow of energy through these channels and spaces. They identified the Dan Tian, the Chong Mai, the microcosmic orbit, and the entire energetic body that we in the post-Enlightenment West have largely forgotten or dismissed as nonsense. We have neglected the importance of space. Without space, we have no structure. Without space, we have no room to breathe. No room to grow. No room to flow.

This poses a problem in terms of acupuncture’s acceptance as a valid and effective treatment. For how can science study empty space? It requires “stuff”. For years they searched for these mysterious meridians in the body. They never found them because they were looking for something. The meridians were there all along, there in the spaces that the scientists rigorously ignored.

Tibetan tantric Buddhism knew of the Central Channel and inner winds. Chan, and later Zen, Buddhism knew the importance of emptying the self, and taught of the fundamental emptiness of all things, being so profoundly interdependent and impermanent. Yogic traditions knew of all-permeating prana, the vital breath of the universe. Daoist alchemists knew that Qi had to be built and circulated through the channels, while the mind and body profoundly rested, to attain its optimum state of health. Such concepts pervade spiritual traditions worldwide, from Christian mysticism to Native American animism.

I’m not trying to claim all these ideas of emptiness are the same thing; they are not. But they are expressions of the universal acknowledgment of the fundamentality of space. Astronomers look through its vastness to focus on stars and galaxies. Perhaps we should pay more attention the space itself? To the space within us, as well as without.

Perhaps we should learn to trust our own inner inquiry, instead of relying solely on the external observations of scientific method. To be quiet and still and pay attention to our own inner natures, instead of always looking out at a world whose appearance relies upon the filters of our senses and the presence of our minds.

Or the presence of Mind…

Fettered by the Fuzz: Getting a feel for fascia

You know your own body. Right?

Yeah, of course. Vital organs, flesh, blood, nerves, skeleton… oh, and connective tissues. Most people forget about those. But what exactly are these connective tissues? Tendons, ligaments, cartilage – most of us are aware of these. They consist of elastin, collagen, and chains of polypeptides that keep our sinews fibrous and sinuous. And then there is the complex network of fascia that binds, stabilises and separates our viscera. It encloses and penetrates our muscles, wraps around our organs, and underpins our skin. It prevents us, along with our bones, vessels and skin, from functioning only as amorphous blobs and oozes. But you already knew that… right?

Fascia has largely escaped the notice of the medical world for centuries. It was the annoying stringy membrane that you had to cut through to get to the meat of the operation, so to speak. Modern keyhole surgery, however, makes extensive use of fascia, sliding surgical implements and cameras through the convenient spaces between fascial planes. The human mind tends naturally to focus on “stuff”, on “things”, and to ignore the vital spaces in between, but in recent years the importance of fascia has become increasingly recognised and acknowledged. No longer is it just the good-fer-nuthin’ chewy piece of gristle in your sirloin steak. It keeps us mobile and elastic, contributes significantly to the structural scaffolding of our bodies, and provides us with functional lines of kinetic power and movement.

Increasingly, the fascial network is being offered as an explanation for the efficacy of acupuncture. Whilst I’m not convinced the correlation is so direct and simple as some suggest, there are certainly some convincing parallels with the Sinew Channels and Twelve Primary Meridians. There is, for example, one continuous sheet of fascia that runs from the brow-line, over the scalp and down the back, all the way to the plantar fascia beneath the foot. In traditional Chinese medical theory, the Bladder channel follows the exact same path. Aha! Acupuncturists now have a neat and handy, scientific-sounding explanation for when the sceptical patient asks why a needle in the foot might help alleviate their lumbar pain or stiff neck… without having to resort to nebulous expositions about the mysterious workings of Qi that leave most Westerners flummoxed at best, or derisive at worst.

There is even a suggestion that Qi itself is in fact an electrical flow facilitated by the piezoelectric quality of fascia, and by the conductive properties of the fluids that run along and between it. By manipulating the myofascial web with needles, we can adjust and manipulate the flow. We can release or engage the fascia, and change the manner in which it feeds back to the nervous system. In many cases, chronic pain is not caused by damaged muscle or scarring, but by taut, overstretched, or bound-up fascia. Often, that pain is not felt at the dysfunctional area, but is rather referred along muscle and fascia to knotted Ashi points and trigger points. The fascia is not just inert material; it is a sensitive network running through the entire body and feeding back to the Central Nervous System. Is Qi electricity? Electricity is a kind of Qi, perhaps – but again, I don’t think they are one and the same. I don’t think it’s the whole story.

One of the effective mechanisms common to acupuncture, meditation, yoga, and Qi Gong is that through breathing and an emphasis on an alert but quiet mind-state, the parasympathetic response of the autonomic nervous system can be activated, and this is crucial to dealing with all kinds of pain conditions – not just musculoskeletal ones, but things like Irritable Bowel Syndrome, too. The role of the mind cannot be underestimated here. For tissue to release, the mind and nervous system have first to say, “It’s okay”. Our minds are not separate from our bodies; they are integrated and inseparable systems. Indeed, there has been much written on how negative emotions that are not “worked through” and released can instead become stuck inside the physical tissues.

Certainly, this perspective is one shared with classical Chinese medicine. I have myself witnessed people being needled at particular points, and suddenly becoming overwhelmed with emotion. I’ve seen vasovagal responses, too, in the form of “needle shock”, that have also been closely tied to past trauma, both physical and emotional. Indeed, we easily accept that physical trauma is likely accompanied by emotional trauma; less accepted is the notion that emotional trauma necessarily manifests in the physical body.

Interestingly, one of the Nei Dan, or Daoist internal alchemical, techniques I have learned is an alternating squeezing and releasing of the whole body. This is to encourage full relaxation of the flesh, especially those parts that we unconsciously keep in a state of tension. By squeezing and releasing we can become aware of the degrees of tension we hold within us, and gradually let them go. I believe that this letting-go is not purely physical, but emotional, too. We let go of thoughts, emotions, and physical tension and tightness, and therefore allow the body and mind to enter a state of rest and healing that it cannot attain even in sleep (when the mind is still busy with dreams).

Various Buddhist visualisation techniques also work with imagining the body as space. We know from modern subatomic physics that this is literally true: our bodies are comprised overwhelmingly of empty space, contrary to our sensory experience of ourselves as primarily solid entities. On a more palpable level, the ancient Chinese practice of using suction cups also creates physical space in our bodies, allowing stagnation to move, toxins to drain, and fresh nutrients to replenish. Massage, foam rolling and acupressure work by compressing space in the body. How much time do we spend actually opening it up and increasing internal space?

In Zhan Zhuang standing practices, often associated with martial arts, such as the San Ti Shi posture of Xingyiquan, or with Qi Gong, such as the Wu Ji posture, we work on a process of internal release, through the muscles and connective tissues, but in particular through the spine. As the crown of the head is gently lifted, we relax and allow gravity to pull the pelvis away from the skull, gently stretching the spine and opening up space between the vertebrae. What lies between our vertebrae? Our cushioning intervertebral discs: connective tissue. Through the process of release during standing practice, the overly-curved and compressed lumbar region especially is partially straightened and lengthened as the sacrum drops and the pelvis tilts posteriorly.

This is a perfect antidote to the postural imbalances induced by a lifetime of sitting in chairs, such as Lower Crossed Syndrome, where the glutes and abdominal wall weaken as the thighs and lower back tighten. The whole releasing process, known as Song (approximately pronounced sung) in Qi Gong, Taijiquan, and other Chinese internal martial arts, involves the gradual unbinding of habitually tight fibres in the muscles, and around the bones, so that space can be found in the body and Qi can flow unhindered. Spaciousness and tension within the body are directly paralleled by spaciousness and tension within the mind. Each feeds into the other.

Many Chinese health practices work directly with fascia. Tui Na massage, Gua Sha, and suction cupping therapies certainly do, as do Qi Gong and the internal martial arts. A high level Taijiquan practitioner has a remarkable ability to direct power through the body via lines of connective tissue that are developed through consistent, mindful practice. In Baguazhang, too, there is much emphasis on chain-like, flowing, full-body movement, maintaining a relaxed stretch or torsion of internal fibres. We don’t just move the hand; the whole body moves the hand. We feel how the torso, legs and feet can all become involved in the movement. Nothing is isolated; the whole body is involved in every action. We are an interconnected web, strung together by the cobweb-like filaments of fascia. Where Western medicine dissects, Chinese medicine and martial arts seek to connect, and to work with the whole.

Aside from complex martial and internal practices, simple, natural stretching is crucial to fascial health. Without movement, the fascial membranes that are designed to glide over each other and provide us with an easy, open, and extensive range of movement, instead knit together as strands of sticky, yellowish “fuzz” form between the layers. This fuzz thickens and congeals until our natural elasticity is restricted. We are literally bound up by our own fascia. What should be lubricated and frictionless instead becomes viscous and impaired. And it doesn’t take long. A few hours without motion and the process of knitting together is underway. A few weeks or months go by and whole areas become stuck. By the time we are old we are bent over and drawn in. We can no longer touch our toes. For some people this happens well before they are old. It doesn’t have to be this way.

This is the real, physical benefit of yoga and Qi Gong. A stretched muscle soon returns to its habitual state, but regular movement-based practices such as these inject energy into the body and work these fascial membranes, which might otherwise become irrevocably stuck together. They create internal frictions that gradually free up the body’s restrictions. Not only that, but yoga especially works certain movement patterns that do not form a part of our normal routine, such as lateral stretches, twists, and forward bends. The twists are particularly useful as they work the spiral fascial planes that connect one side of the body to the other, and bear some similarity to the Gall Bladder channel and Dai Mai, or Girdling Vessel.

It is increasingly believed that static stretches are not as effective as dynamic stretches, if indeed they are at all. Dynamic stretching needs to be performed mindfully and cautiously, so as not to overstretch or potentially tear muscles or connective tissue, but quite often a static stretch is simply lengthening areas that are already free to move (and possibly taking them close to their elastic, or even their plastic limit), whilst areas that are bound up simply stay bound up. It might be that it is not even a muscle that is restricted, but rather a nerve or adjacent area of fascia. Perhaps even a distal one. The tightness in your lower back could be rooted in constricted plantar fascia in the foot. When we introduce internal heat and move in various spatial planes, things can slowly begin to unwind internally.

There is an organ in Chinese medicine that is not acknowledged by Western science. Perhaps it should be. It is the “organ with function but without form” – the San Jiao, or Triple Heater. It is an organ of space. Its three spaces separate the respiratory, digesting, and excretory zones of the torso. How are they separated? By fascia. The diaphragm, for example, is a sheet of muscle partitioning thorax and abdomen… and it’s wrapped in fascia, which creates an impregnable wall between the two zones, penetrated only by oesophagus, vena cava, aorta, and vagus nerve. The San Jiao coordinates the cooling and warming functions of the body, transports fluids, and provides for the free passage of Qi. Sound familiar?

Indeed, from an embryological standpoint, the entire foetal development of the body can be seen as an unravelling of distinct, organisational spaces. These begin as the Eight Extraordinary Vessels: the Du Mai, Ren Mai, Chong Mai, Dai Mai, Yin and Yang Qiao Mai (“stepping” vessels), and Yin and Yang Wei Mai (“linking” vessels). Only after parturition do the Twelve Primary Channels of the Zang Fu take over as we enter the Xian Tian, or “Post-Heaven” phase of our lives. The way in which the embryo divides and organises itself can be equated uncannily closely with the partitioning lines of these Extraordinary Vessels.

Fascia, whilst criminally overlooked, is crucial to us as living organisms. Without it we would literally be a real mess, like blobby amoebae. Fascia is instrumental in the smooth functioning of our organs, and of our muscular, nervous, lymphatic, respiratory, digestive, vascular, immune and endocrine systems. Everything, basically. It holds us in space, and lends us structure, spaciousness, and freedom of movement. Its health reflects our emotional and physical state. Keep it moving, and it lubricates our entire existence in integrated, joyful motion. But let it grow stagnant, and it will bind us, constrict us, and fetter us to a lifetime of stiffness, pain, and decline.

See those elderly people still practising the slow, fluid movements of Taijiquan in the parks of China in their seventies and eighties? Those are people who have not only looked after their organs, their breathing, their minds, muscles, and bones; they’ve looked after their fascia, too. Pulling and twisting, stretching and relaxing their way to a graceful old age.

It’s time to get connected.

Recommended reading and viewing…

Bessel Van Der Kolk: The Body Keeps the Score (Penguin Books, 2015)

Dolma Johanison: The Beginner’s Guide to the Eight Extraordinary Vessels (Singing Dragon, 2022)

Dr Daniel Keown: The Spark in the Machine (Singing Dragon, 2014)

Gil Hedley: Fascia & Stretching – The Fuzz Speech [https://youtu.be/_FtSP-tkSug]

Thomas Myers: Anatomy Trains (4th Edition, Elsevier, 2021)

University of California Television (UCTV): The Role of Fascia in Movement and Function [https://youtu.be/raCBeQ-gXfs]

Embrace Tiger, Return to Mountain

Sshh! Do you hear that? Something stirs the undergrowth. A guttural purr. A glint of amber. Watching. Hungry. Dispassionate. Predatory. The hairs raise across your neck. Panic rises to your throat. Flee! Flee! A blur of motion. You turn. Eyes widen. Three hundred kilos of murderous intent launch at your belly.

You exhale. Ward off. Grasp. Roll back.

Humiliated, confused, the tiger slinks away. Back into the shadows.

Where did my prey go? As soon as I pounced, it disappeared. A ghost! It emptied itself into the very earth. Into the mountain. It became the mountain.

The tiger is your fear. It lurks in the darkness at the back of your mind. Stalking you. Padding silently behind, awaiting its chance. Ever present. Always hunting. Always hungry. Death in the unknown. Fixated. Feral. Unremitting. Voracious. Waiting for you to manifest from nothing. To cut yourself off. Make yourself distinct. Reveal yourself as a singular carcass of timid flesh. An isolated being; something that can become nothing. A flame to be snuffed out.

There! Again! Do you feel that? The breath catching in your chest. The sweat seeping from your brow. The blood surging and plunging through your veins. The fleeting, feline shadows that dart behind you. Never revealing themselves. Always just beyond your vision. Shifting out of focus. Feeding on your anxiety. Tormenting you. The demons of thought. Your whirling minds. Incessantly you turn, this way, this way, this way – never quite grasping them, never still. Breathe in. Breathe in. Again. Breathe in.

The tiger is your fear. Your doubt. Your worry. Your pride. Your anger. Your obsession. Your self-pity. Your guilt. Your shame. Your boredom. Your excitement. Your hostility. Your disregard. Your contempt. Your loneliness. Your futility. Your stories. Your despair. Your hope.

The tiger is your own self. Your small self. Your vulnerable self. Your separated self. Your unreal self. The tiger is the thought that partitions you from the rest of existence. The idea that stakes out its territory and marks its border. That builds walls around you. Through you. Within you. It divides you up and devours you piece by piece.

As the jaws open, as the claws reach, you release it all. Exhale. You return to the emptiness from which you arose. There is life in the unknown. There is only life. No birth. No death. Just… this.

Embrace the tiger. Embrace it all. Accept, accept, and let it all go. Bring it into focus. Know your fear. Know yourself. Know your delusion. See it clearly. Stop turning. Stop fighting. Stop running. Allow it. Know it. And let it go.

Sink, sink, fall away. Return to emptiness. Return to the mountain. To tranquillity. To equanimity. At peace in the very isness of everything. Merged with it. At one.

Lost to the prowling tiger. But not lost to the silent mountain. In silence, in stillness, you disappear…

Within the mountain, everything is yours.

… Or, for a more practical outlook, here’s a great video by Liang Dehua on differentiating between Brush Knee & Push and Embrace Tiger Return to Mountain: https://youtu.be/cFVaLgo7RWY