OK – so you know how to walk, and if you’ve been visiting my site for a while, you might have noticed I’m pretty passionate about Tai Chi as a mindfulness technique to help reduce (or distract you from) your chronic pain.
[You can see more in my interview with Tai Chi Master Violet Li on her site here: Managing Migraine with Tai Chi]
Tai Chi Walking is exactly how it sounds: walking with the addition of Tai Chi mindfulness. Some regular Tai Chi routines have segments that include purposefully moving your weight from one foot to another (usually heel to toe), but I recently came across a website that specifically includes short routines that are purely dedicated to walking.
The Tai Chi practitioner George Thompson started a YouTube channel (here) – and explains himself this way: “I started this YouTube channel confused and anxious. I used to think I was UNIQUELY messed up for finding life hard. I, however, stumbled across ancient ideas and practices that helped me be more compassionate to myself, to build a strong body and find resilience in the midst of life’s challenges.”
George also has a website: Balance is Possible! (but if you sign up, know that his weekly newsletters usually include more ads than advice).
Anyway – enough about George – let’s get walking!
[Disclaimer – always speak to your healthcare provider before making adjustments to your healing routine – some exercises may not be suitable for people with balance or mobility issues – only your doctor can know if it is safe, specifically for YOU, to proceed.]
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Here’s George’s 2 very brief walking-specific videos to try – my advice with all YouTube videos is to start with the shortest films first, and then, if you like the idea of it, try the longer lesson (straight after, or the next day):
(5mins): Tai Chi Walking: from beginners to advanced (Tutorial)
(8mins): Tai Chi Walking Tutorial: beginners to (extra) advanced
Don’t let the ‘advanced’ note spook you – you follow the prompts in the video to the level you feel comfortable doing – if I can do it with my health issues, you should be good to go too.
Remember – don’t aim for perfection, just attempt to follow where he leads as best you can – and listen to your body; if you don’t feel balanced or safe – stop – and try again another day (but, don’t give up – healing happens when you stay invested and active, so keep trying to move your body in ways that feel restorative to you).
[Hint – if you do attempt the ‘walking backwards’ part of the routine, I found that it helps to follow a tile-line on your floor that you know will walk you through a space that is adequately wide enough… and be sure to go very slowly – none of this is a race, it’s about mindfulness; which is about being fully present in the moment.]
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If all of this is sounding too hard – wind it back a bit and return to the basics – try one of George’s “Zen in 10” short video routines – I’ve watched them all and I’m a fan of how he refers to “movement snacks” (nothing too big, or overwhelming, just quick and easy ideas). He also lets you choose whether to have your eyes open or closed during meditation, which I like. He has simple and clear breathing exercises, as well as building some movement into the practice if you struggle to sit still (such as shoulder rolls or back bends) – all of these little things are a BIG help if you’re new to meditation:
Be Zen in 10 [GUIDED MEDITATION]
Guided 10 Minute Meditation for Beginners: an exercise in presence
10 minute guided breathwork to start your day in peace
10 minute Joyful Qi Gong (find happiness through movement)
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Take care taking care, mindfully, Linda x
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PS – the Tai Chi Walking I have been doing is NOT related to all the companies spam-advertising online that promise you will shed weight in a week (for a cost).
PPS – aside from the nefarious actors, there are lots of Tai Chi Walking videos on the internet – they are better and worse for different reasons, and I think you really have to spend some time ‘walking the net’ as it were and find the vibe that works for you – here’s one last shoutout for a 30 day challenge (I didn’t do the full course, but as a dog-mom, the 4 dogs in a deep sleep on the lounge made me happy!):
(8 mins) Day 1- The 30-Day Tai-Chi Walking Challenge
[PPS – double disclaimer – as well as being risky for people with balance-issues, exercise routines can put a lot of pressure on your joints, so again, please be sure to speak to your doctor before attempting exercise videos that are uploaded on the internet.]
The Mindful Migraine 
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