7-Day Wuji Challenge
for Centering and Grounding
a self-paced program
Led by Yan Li, PhD, Somatic Coach, Master Taijiquan Instructor
Timeless Practice, Timely Application
Have you been feeling the impact of global changes at every front and through all the strata down to your communities and families? It seems such forces of change are only getting stronger and faster. In times of change, how do you stay centered, connected to your ground, not be swept away and lose all senses of agency? When you are uprooted, how do you grow?
Wuji Qigong is a timeless practice in Daoist spiritual cultivation. It has been used in many Chinese internal martial arts as foundational training for grounding/rooting, and in Chinese Medicine as an exercise for gaining vitality and healing chronic illnesses.
Although noticeable health improvements are often reported after 6 months of daily practice of Wuji Standing, beginners to the practice can start to notice beneficial effects in just a few minutes a day, with mindfulness and proper physical alignment. These more immediate benefits include reduced stress, increased stability - physically and mentally, as well as feeling more energized.
This 7-Day Wuji Challenge is a jump start for acquiring and applying this tool to center and ground ourselves as we move through changes and unpredictables.
Read My Two Encounters with Wuji
What we will be doing
Day 0 - Getting Ready
You will have access to an introduction, a worksheet to set intentions (about 5-10 minutes), and a video recording on the mechanics of body alignment in Wuji standing meditation.
Day 1 - Day 7: Daily Practice
You will receive an audio guide (about 10 minutes) each day via email and on the course website, along with a log form with prompts for reflections on your practice.
- Day 1: Connecting to the center
- Day 2: Relaxing the body
- Day 3: Connecting to earth
- Day 4: Relaxing the mind
- Day 5: Connecting to heavens
- Day 6: Integrating structure and awareness
- Day 7: Integrating awareness and intention
Day 8: Completion
You will receive an additional email with:
- a 20-minute guided meditation
- Q&A on Wuji Standing practice
- review and reflections
Good to know before signing up
Wuji is mostly practiced as a standing exercise, but can be modified for a seated position as well.
No prior experience is required to take the 7-day practice. There is a video that covers the basics of body mechanics if you are new to Wuji standing meditation.
Experienced practitioners of Wuji Qigong can opt for a longer standing session (e.g., 20-40 minutes of standing), but note that the focus of this challenge is to take your Wuji practice deeper into your living. For that purpose, do not skip the audio guide and the reflections form.
For more questions, see FAQ below.
From previous participants ...
❝ The challenge was a great experience for me. I enjoyed the guided meditation each day. I would listen to that and then continue into a quiet standing meditation for a while at the end. [Taking the challenge] made me devote more time to my own healing and self-care. A couple of times I was also able to catch myself from reacting emotionally to a situation and approach it in a more neutral, calm manner.
❝ Usually I started the wuji challenge reluctantly after a long and tired day, then I felt more calm, nourished and content after the practice.
❝ I found [the program] very supportive. I found that your guidance was deep and intuitive in a way that effectively drew me into my body space. My participation created a thread of daily practice which is continuing after the challenge ended. By practicing daily I am experiencing a greater sense of groundedness. I think your calm, centered manner is very effective in creating a nurturing space for this practice. Thank you!
❝ Some images about my longing showed up during practice on the 7th day. I feel more courageous to take on the journey.
FAQ
Does participation in this challenge depend on any physical conditions?
The Wuji posture is quite adaptable. It's typically done standing, but can be easily modified for seated positions, which we will go over in the kickoff session on Sept 30. If you can stand or sit straight for 5 minutes, you should be able to do it.
What's the time commitment to take this challenge?
On the first day of enrollment, you will spend about 5-10 minutes filling out a brief worksheet to set your intentions.
On each of the 7 days that follow, it's recommended that you budget 15 minutes in the morning (or whenever is possible during the day) to follow the audio guide, and 5-10 minutes at the end of the day to reflect.
On the 9th day, you will receive an additional audio guide (about 20 minutes) and other optional resources.
I took your 4-week Wuji Qigong course. How is this different from that course?
The main objective of this challenge is to use elements and principles of Wuji as a tool to expand our capacity for staying centered and grounded in our fast-paced, ever-changing, increasingly chaotic modern lives. The focus is on learning the basics and being mindful about applying it through little moments of our daily life.
The main objectives of the 4-week Wuji Qigong course are 1) to help new practitioners build a daily practice of 20+ minutes of Wuji standing, and 2) to provide nuanced instructions on the Wuji alignment and mindfulness techniques so practitioners can minimize deviations and stand longer more effectively. This course is for practitioners who want to benefit from Wuji's profound healing effects and/or build solid foundation for Taijiquan training.
I remember taking this challenge when you first offered it. Is it the same materials? Can I take it again?
The audio guides and the daily journaling forms are the same; the kick-off session will be live and therefore different.
And yes you can take and re-take the challenge to suit your needs. Because practices are nourishment, not knowledge bits - you drink, you get thirsty, you drink again. :)
About Yan
Dr. Yan Li is a somatic practitioner and founder of Moving Stillness School of Embodiment. Her work focuses on helping individuals and collectives thrive in times of profound personal and societal change.
Yan has been practicing and teaching Tai Chi (Taijiquan) for over a decade and received training in somatic coaching and somatic bodywork from the Strozzi Institute. She holds a doctoral degree in sociology from Stanford University and a master’s degree in Teaching English to Speakers of Foreign Languages from Peking University. In her previous roles as a teacher, mentor, and applied social scientist in higher education and nonprofit organizations, Yan's work focused on understanding and expanding common grounds of shared human experiences. In her newer work in somatics, she continues to explore what uplifts the human spirit and how to help people weave multicultural roots and flourish fully.