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Backwards Bicycle Punching
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Tai Chi engages multiple sensory systems to practice being in the present moment:
Fifth, just as the motor system is trained in many ways, fast progress can be made by engaging multiple sensory systems (visual, kinesthetic, and sensory for gravity and position; muscle stretch and load; skin sensations, bone and joint stress, left/right weighting; rhythmicity; the sensation of qi, both physically and with mind intention.
For example: simply visualizing sand filling the feet and legs causes greater stability, heaviness and a downward 'root'. Next, just turning your attention to the top of the head and visualizing an upward motion along a center line establishes a plumb line around which all movement and thought is balanced and focused. Mentally shifting sand from