How to Build up Internal Force

General health and fitness involves more than merely physical aspects. Overall health is a body-mind-spirit connection. Without one of these aspects in harmony, the whole is not healthy. Internal force is an aspect that Far Eastern cultures have long understood. Building the internal force of the body involves not only healthy choices in our daily life but also meditation.

Difficulty: Moderate

Instructions

1. Continue to make healthy choices in your daily life in the aspects of eating, exercise, relaxation and rest. These all add to the mind, body and spirit connection. None of these aspects is independent or less important than the others.

2. Practice deep relaxed breathing daily. Sit with your feet pulled into your body, knees bent and back straight. Breathe in through your nose and out through your mouth. Concentrate on making your breathing rhythmic and even.

3. Inhale into your abdomen first and then fill your lungs, then exhale first from the lungs and then the abdomen. Continue this breathing for about 10 minutes. When you reach the point where this becomes second nature and you no longer have to concentrate on it, let your mind relax. Clear it of thoughts and become aware of your body and surroundings.

4. Become aware of any feelings of energy forming within you during this breathing exercise. The increased energy and calming effects that you feel are products of building your internal force. In China, this internal force you have been building is called chi.

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