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The Inner Peace T'ai Chi Form

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This form is in two parts.  Part One begins with moving backward to find a place of safety before we move forward.  Part 2 is about empowerment and overcoming the mountains of the trauma we face.   I will include a sub-page for other T'ai Chi teachers with explanations as to what was included or excluded and why.  It is to be noted, this is a BEGINNER form, and the expectation is for students to have fun and play with this.  It is NOT about getting it perfect, it is about healing and growth in the moment.

There are also a lot of "Kim-isms" throughout -specific phrasing or descriptions as to the purpose of the move to support the quieting of the mind to find the peaceful me.  On the additional pages I have additional explanations as to the "why" for each move.  

 

Creating this form would not have been possible had I not had such great teachers and support from Jacqui Shumway and Joe Brady.  The success of this form would not have been possible without the bravery and strength that my Aurora students brought every day to class.  

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(Moments below where I discuss support of a particular trauma trait (PTSD, grief, depression, etc.,) it is because that is what worked for me.)

(Coming Soon!)

Part 1: Back to Me Explanations for Teachers 

(Coming Soon!)

Part 2: Moving Forward Explanations for Teachers

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Part 1: Opening 

Lion Holds a Ball and Ward Off Left

  1. Lion Holds a Ball - Hands form a ball where you can feel the energy between them.

  2. Ward off Left - Hands separate to opposite side as lion holds a ball. "Remember, it's okay to play." 

  1. Infinity pose - Feet together, pause.  "We can stay as we are... or we can actively make a change."

  2. Step to one side - re-work of Lao Tzu quote "the journey of a thousand miles begins with my first step."

  3. Hands Up, You Down - take control of the breathing as the hands come up with an inhale, slow exhale as hands come down. (Very supportive in post PTSD trigger. Brings back a sense of control of breathing.) 

Full Inner Peace T'ai Chi Video

This is a demonstration of the Inner Peace Form. The original purpose of this video was to provide contextual and accurate portrayals of the Inner Peace Form for the cast and crew of the independent film Surviving Theater 9. It can also be used as a tutorial when learning the form.

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(Filming credit: Scott Woodruff)

Part 1: Preparation Sequence

Infinity Pose, Step, and Hands Up You Down

Part 1: Grasp Sparrow's Tail 1

Hold, Press, and Push

  1. Hold - Exhale. Move forward holding a ball in the hands

  2. Rollback - "Come Back to Me" - Inhale, bring the hands back.  When world begins to overwhelm, come back to this space of safety.

  3. Press - Exhale. Hands touch as the move forward

  4.  Rollback - "Come Back to Me"

  5. Push - hands push out all the negativity that has been built up inside.

  6. Single Whip (technically a transition move) - Turn, and hands move out.  One "holds a pen" and the other "points the way." 

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Grasp Sparrow's Tail is THE fundamental sequence of T'ai Chi.  It is the first sequence learned and mastered before learning the Inner Peace Form. It is the "Coming Home" and a place of safety in this form.  It is not a coincidence it is this Inner Peace form three times. This is super supportive for all of trauma... supports working through PTSD triggers, grief, depression, survivor's guilt.

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Part 1: Backwards Stepping

Repulse Monkey, Flying Diagonal, and Transitions

  1. Repulse Monkey (3 steps backward) - "Drop the weight, Drop the worries." (This is a specific support with survivor's guilt.) Prior to each step back, hands settle the balance.  With each step a little more of the worries are left behind.

  2. Flying Diagonal - "And now we fly.  Spread the pixie dust." This is also a backwards step, but the hands spread and come forward.  After losing the worries, the mind is light and can finally begin to move forward.

  3. Lift Hands - Hands lift in front of the body

  4. White Crane Cools Wings - Hands sweep in front of the body to feel the healing sun.

Part 1: Brush Knee Sequence 

Brush Knee Right, Left, Right

  1. Brush Knee Right - Right hand moves forward, left hand brushes on top of the knee as you move forward. "And we begin to move forward." This is done twice.

  2. Brush Knee Left - Step forward.  (Small lion plays with ball to settle balance before moving hands). Left hand moves forward, right hand brushes the top of the knee. Done once.

  3. Brush Knee Right - Step forward. Repeat two more brush knee right. 

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(Very supportive of grief, depression, and survivor's guilt issues.)

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Part 1: Closing Sequence

Deflect/Intercept then Punch, Withdraw and Push, Cross Hands

  1. Deflect/Intercept - "Deflect the harsh words actions of others." 

  2. Punch - right fist, this is a T'ai Chi fist, not one that would actually cause harm. This supports control in moments of anger.

  3. Withdraw and Push - "Come Back to Me. Push away your Fears/anger/guilt. It is not you."

  4. Cross hands - Hands move in front of the body, cross over the heart.  This is the moment to decide to move to Part 2 or to close. "Protect the heart.", "This is our moment to decide, do we move on? (response from students was always - YES)!" 

Part 2: Opening Part 2 Sequence

Grasp Sparrow's Tail 2 and Single Whip

  1. Hold OR White Tiger Returns to Mountain - Exhale. Move forward holding a ball in the hands.  Fancy version is White Tiger Returns to Mountain for the opening. 

  2. Rollback - "Come Back to Me" - Inhale, bring the hands back.  When world begins to overwhelm, come back to this space of safety.

  3. Press - Exhale. Hands touch as the move forward

  4.  Rollback - "Come Back to Me"

  5. Push - hands push out all the negativity that has been built up inside.

  6. Single Whip (technically a transition move) - Turn, and hands move out.  One "holds a pen" and the other "points the way."

 

(Repetition supports PTSD needs and maintains the "safe space" needed when processing trauma.) 

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Part 2: Moving Forward

Wave Hands like Clouds

  1. Hands circle slowly with movement. Start only with one hand, once you feel comfortable, switch hands.  Then do the two together.

  2. Hand in front (left) pulls  forward, hand behind pushes like a propellor.

  3. This is done in three steps.

  4. End with a Single Whip.

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(Many phrases with this one, depending on purpose or energy of class: A few examples: "Paint your world, Pull the colors to you." "See the pictures, and move past them." "Be the clouds, you are beyond this".  Supports PTSD - analysis of trigger, grief)

Part 2: Part the Horse's Mane

Parting the Horse's Mane

This is a repeated motion both right and left twice each (four total).

  1. Lion plays with a ball (right) - Gets you set to move to the correct side.

  2. Step and move hands out "parting the mane" - "See the beauty around you."

  3. Lion plays with a ball (left) - "Stretch the taffy." (image to see how the arms are moving.

  4. Repeat at least one more time each side, more if necessary.​

(This move supports PTSD solution finding, depression, and anxiety.)

   

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Part 2: Grasp Sparrow's Tail 3

Grasp Sparrow's Tail

  1. Hold - Exhale. Move forward holding a ball in the hands

  2. Rollback - "Come Back to Me" - Inhale, bring the hands back.  When world begins to overwhelm, come back to this space of safety.

  3. Press - Exhale. Hands touch as the move forward

  4.  Rollback - "Come Back to Me"

  5. Push - hands push out all the negativity that has been built up inside.

  6. Single Whip (technically a transition move) - Turn, and hands move out.  One "holds a pen" and the other "points the way." 

Part 2: Transitions

High Pat the Horse and Snake Darts Out Tongue

  1. High Pat the Horse -Right hand raises to pat the horse's nose, left hand lowers to offer the horse a treat. "Be gentle as we move with those around us."

  2. Snake Darts Out Tongue - Left hand moves forward, palm up as the "tongue". "Speak up when you need to." "You are not silenced."

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Part 2: Hero Pose!

Seven Stars and Ride the Tiger

  1. Seven Stars - (students named this North Star) - Hands cross pointing skyward.  "Find your path/star." "Be your path."

  2. Ride the Tiger - Weight shifts back onto right foot. Right hand moves over head, left hand is to the side. "You did it!" "You made it!"

 

(These and the two below are incredibly empowering.  Creates positive experience to be strong in the moments when we fall or feel like we fail. It is the "You Got This!" moment)

Part 2: Kick it to the Curb!

Sweep Lotus Leg and Bend the Bow

  1. Sweep Lotus Leg - This is a 360 degree turn, then kick with the right leg.  Kick to the hands, but when learning, build up the balance first and start low with what feels comfortable.  "Kick it to the curb! You got this!"

  2. Bend the Bow - This is a ripping motion extending out horizontally. "Tear it to shreds." "It cannot control you anymore."

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(Both of these are very empowering to move beyond the darkness of the various aspects of trauma.)​

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Part 2: Closing Sequence

Intercept & Punch, Withdraw &  Push, Rising Sun and Bow.

  1. Deflect/Intercept - "Deflect the harsh words actions of others." 

  2. Punch - Right fist, this is a T'ai Chi fist, not one that would actually cause harm. This supports control in moments of anger.

  3. Withdraw and Push - "Come Back to Me. Push away your Fears/anger/guilt. It is not you."

  4. Cross hands - Hands move in front of the body, cross over the heart.  This is the moment to decide to move to Part 2 or to close. "Protect the heart.", "

  5. Rising Sun - Hands  move away from the body, slow inhale as hands move up to the head. Exhale as hands come down on center line of the body.

  6. Bow - Feet come together hand T'ai Chi Bow (right hand fist, left hand open... because open hand of friendship comes before the need to fight.)

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