第五章 內功之「內」：從武俠小說到現實

 太極拳被稱為內家拳，真正的內家功夫，必須懂得培養與運用內氣。没有內功，便稱不上真正的太極拳。

談到內功，多數人會聯想到武俠小說中的場景：武林高手靜坐著，忽然打通任督二脈，一躍而起。這些情節深植人心，使現代人對內功產生固定的想像，認為內氣在奇經八脈中運行會讓功夫更上一層樓。因此，許多人誤以為「內功」、「內氣」中的「內」字單純指人體內部，認定內功即是在丹田、經脈等部位進行鍛煉，使內氣沿特定軌跡運行。

然而，將「內功」的「內」單純解釋為「身體內部」，對於不熟悉內家拳的人來說，反而是一種誤導。功夫練上身時，追求的並非內氣在體內的運行，而是如何達到更鬆的效果，將內氣化合於更寛廣的空間，不斷超越現有的規限。若從空間概念來看，內功反而更偏向於煉在身體之外。

重新理解「內」的含義

在古漢字的語義系統中，往往一字多義。「內」字也不例外。根據《漢典》網站，「內」字有多達十種的解釋。以本人目前對功夫體驗，以下幾個語義更能準確地理解內功的真正含義。

1. 內指「隱密」與「無形」

「內」可以指不公開或隱藏的事物，例如「內情」、「內幕」，也可引申為看不見的，無形的事物。過去，內功一直是秘不外傳的武學，武者藉修煉看不見的，無形的氣，以究天人之際。傳承極為嚴格且隱密。若無名師點撥，學習者即便修煉十年，也難以得窺其中奧妙。

2. 內指「心」

在古籍中，「內」也與心相關。例如，《世說新語·讒險》中記載：「王平子形甚散朗，內實勁俠。」以及《資治通鑑》中的：「內懷猶豫之計。」這些語境中的「內」字，皆指內心。許多內家拳的經典歌訣亦借用了此概念，稱內功為「心意功」。如心意六合拳的「五字訣」中有云：「要學心意功，先從八法起」。功夫，始於感覺，而成於感悟。故內家拳經中，一再強調「心」的角色，例如：「以心行氣」，「先在心，後在身」，「神舒體靜，刻刻在心」等。「心」主感受，惟有「心」，才能在感受中去悟。

3. 內指「正道」，或接近核心真理

「內」字亦可指正道，或與道更親、更近的關係。例如，《黃帝內經》與《莊子內篇》中的「內」，便代表更接近核心思想的內容。而得真傳者，有入室弟子之稱。從這層意義來看，內功便是更接近拳道核心的功夫。

4. 內指「融合」，內外相合

「內」的甲骨文字形，从冂入。「冂」表示蒙蓋，「入」表示進入之物 (氣能量)。本義：自外面進入裡面。就修練者本身而言，內功，即是透過內外氣交換，使氣化合於空間，以狀大自身能量的功夫。就技擊應用而言，內功，便是以無形之氣的能量支援招式，滲透對方，打擊對方的身後虛無之身。

超越文字，回歸實修

武學的傳承，從來不是依賴文字，而是透過口傳身授。拳經與秘訣，僅是前人達到特定境界後所留下的指引路標，真正的內功，必須透過親身實踐來體驗與印證。

當你自己功夫練上去，才發現前人早已曾「到此一遊」。透過前人標記，從而確定自己所行所練的是正路。然而，功夫不到家而在文字上考究，無異於試圖用眼睛來提升音樂造詣，終將流於紙上談兵。

如果我們無法透過自身的修煉，親身體驗並展現前人所描述的內功境界，那麼這些拳道論述最終只會隨嵗月流逝而變為雖流行但陌生的文字，最後成為人云亦云，想當然的空洞概念。

這，正是當今中華拳道傳承所面臨的最大危機。

第四章：用意不用力

 練太極拳一般都聽過「用意不用力」。這是內家功夫基本原則。其中包括 「用意」，和 「不用力」兩方面。應用時，兩者同時呈現。對入門者而言， 「不用力」是 「用意」的基礎。

人自出生後，舉手投足，已習慣了一動意念，神經系統便指揮相關骨肉肢體動起來，自然會用力。不用力，哪有果效？多少太極大師，口說「用意不用力」，一上表演台，用意又用力。整套拳架，不用力，又怎能精彩地快慢有緻？

如何才是「不用力」？首先顛覆一般理解的是：「力」與果效無關。一般人在推手或表演時，一到想加強效果的節點時，往往是用多點力。生活中，「力」與果效無關的實例，是自動感應門。感應器或在門前頂，或在門前側，你向感應器大力揮手，或輕輕一掃，門都自動打開。在感應器前，你自然會放下為了加強效果 讓門開快些 就用多點力的習慣性。才來到「不用力」的入門點。在練拳時，想一想你對着感應門，你會越來越「不用力」。想想你的手足如莊子疱丁解牛寓言中的那把快刀，在空間中游走，比刀片劃過豆腐還輕鬆，何需用力？

此時，你才有可能發現，惟有「不用力」，才能領悟什麼是「意」。進而發現，越「不用力」，「意氣」、「內氣」越大。就如夜間駕駛，車內越暗淡，望車外越清晰。「不用力」，是與意氣的果效相關。此時，你才開始明白「用意不用力」。

第三章 有無相生

 道家思想中，「有」、「無」相生[1]，但兩者並非平等。而是貴「無」輕「有」，「有」是走向「無」的基礎。「有」是修行的起點，「無」是無止境的另一頭。道家功夫是從有形的動作，重復煅練，逐步體悟出做到越虛，越無，功夫就越大。煅練中，透過對「有」的減損，讓「無」的威力自然呈現。

 回到掌心感覺的練習：由籃球而氣球，再由氣球到肥皂泡…便是從「有」到「無」，逐步減損的過程。換言之，是由「有」，逐漸「隱」去的過程。當「有」隱去時，那看不見，但感知得到的「物」，才被神意掃描探測到。正如當太陽隱去時，才能現出滿天的星空。當筋骨之力隱去時，才能現出「氣」的場勢。此時，你才會明白太極拳論所提的「忽隱忽現」。這並非視覺上的效果，而是靜觀的感覺。能把這感覺表現到練拳的舉手投足間，你一定會享受煅練過程，這便是太極拳的靈魂。

 現在試試，面向牆一臂之距而立，由頭至足垂直輕鬆而站，讓心靜下來，胸口逐漸「隱」去時，你感覺到什麽？當「隱」去的面積擴大時，又感覺到什麽？

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[1] 《老子》第二章：「天下皆知美之為美，斯惡已；皆知善之為善，斯不善矣。有無相生，難易相成，長短相形，高下相盈，音聲相和，前後相隨，恆也。」

第二章 氣之初體驗

 功夫始於感覺。有緣得遇明師者是有福的，透過和老師接手，聽勁，直接感知氣之為何物，捕捉到對氣的感覺。而在明師的訓練下，這感覺越來越敏銳，功夫隨而提升。

 但没有明師的機緣，如何去捕捉功夫的感覺呢？

 想一想你去郊遊燒烤，是如何燃起整個燒烤爐？首先要選個風不太大的環境，以最易燃的物料為火種，火種周圍放炭。每塊炭之間一定要留有空間，空氣流通是燃燒的條件。此時，一根小小的火柴，就足以燃起整個燒烤爐了。

 內氣是每個人與生俱來。每個人對內氣都有天生感應的能力，正如你觀看喜劇懂得哈哈大笑，而觀悲劇則會同悲。

 有中醫聖手將人按其天生對內氣敏感度由高至低而排列[1]，分為：經絡極敏感型 (A型)，經絡敏感型 (B型)，經絡不敏感型 (C型)，經絡極不敏感型 (D型) 四種。按以下測試區分：

 伸出左手，右手握成劍指，在離左手掌心約10公分的地方對著左手掌劃圈。

• 一比劃就有感覺的，是A型。
•  比劃一會兒才有感覺的，是B型。
• 比劃一分鐘還没有感覺的，是C型。
• 怎樣比劃都没有感覺的，是D型。[2]

 這種分類的用途，只在於令你對自己將會遇到的困難有所預期，僅此而已。決非用來決定誰能誰不能。A型及B型固然最容易見效。C型及D困難較大，但如有毅力堅持下去，最終也能捕促到感覺。況且每人感應敏感度也會因不同狀態而異，例如做完運動後，心情愉快時，應敏感度應有所提升。只要一息尚存，每人天生均有學習內功的能力，只是能力有強有弱而已。正如不同的燒烤爐也有不同的起火難度。

 說回燒烤爐，掌心是全身感應內氣較敏感的地方。這是火種。每人都有自己最不為外界打擾的時間、空間。這是環境。肌肉筋骨之間不可以緊張，要鬆開。這是炭的擺放。安頓好後，掌心以最舒服的方式抱球相對。可以站，可以坐，不用力，不緊張，讓心靜下來，精神提起，感受雙掌心如「藍芽配對」，自行互「聽」。

 此時，感覺掌心之間有一個籃球，心中感受一下，記住感覺。然後籃球慢慢漸變為氣球。轉變間，讓心捕捉雙掌感覺的變化，記住。然後氣球再慢慢漸化為大肥皂泡，要小心不要讓它爆破。此時，讓心再捕捉轉變中雙掌的感覺有何變化，記住。

 這過程對初學者不需要太長，3-5分鐘足矣。身邊隨時有書寫工具，每次完成後記下感受和疑問。

 如果你感受到有無形東西，填滿兩掌之間。雙掌空間膨脹有如磁力互相排斥，不要想怎樣去加強效果，也不要為了感受更強氣感，而做出擠壓的舉動。要任其自然，靜觀掌心之間的「無」。如果你感覺舒服，就讓這舒服由此掌心送給彼掌心。

 如果你能感受到雙掌間「無」中生有之「球」，你正在體會什麼是「鬆」。這「球」時小時大，雙掌只能被動地隨感覺開合。膨脹得越大，表示你「鬆」的狀態越好。把這感覺記住，這是你點燃的火種。火種雖小，卻是你修煉的第一桶金。火種雖小，燎原之火也因它而起。所謂：

 白日不到處，青春恰自來。

苔花如米小，也學牡丹開。[3]

 內氣也如苔花一樣，在做「對」的狀態下，自然而然地「恰自來」。何謂「對」的狀態？就是你雙掌「鬆」的狀態。手掌感覺越「虚」，越「無」，「鬆」的狀態越佳，氣越大。由籃球到肥皂泡，正是循這方向、原則而轉變的。

 這是你對氣最初的體驗，你捕促到功夫「鬆」的感覺。這種感覺，不是心智上的知識，不是用文字編織而成的定義，而是體驗的結果。正如戀愛，必須要有位心儀的對象同時也喜歡你，你才有機會感受何謂兩情相悅。没有體驗，前人的武學典籍對你而言，字，認得，但都是死文字。

 有明師的指引，這體驗來得方便快捷。老師把鬆散內氣的狀態，直接表現給學生去感受。用師公汪仲明的說法：「把我的舒服送給對方」。學生必須透過親身經歷，去捕捉這「舒服的感受」，從而把握「鬆」這概念。

 能鬆，內氣才能舒散出來，融於空間。換言之，有內氣舒散出來的客觀效果，才足以稱為功夫的「鬆」。這客觀效果，亦是內功教與學過程中，師生交流，印證功夫的基礎和標準。這客觀效果，令你能看出有哪些「名師」是穿着皇帝的新衣。

没有明師的指引，透過抱球的體驗，你也有機會捕捉到功夫的感覺。當你能區分不同抱球感覺，就要學習忘記。當雙掌一抱，就「聽」出氣球的感覺，從此可以拋棄籃球。過了若干日子，當雙掌一聽，就「聽」出肥皂泡的感覺，可以略過氣球。再過了若干日子，可以忘記手掌。也即是感覺手掌没了，容許氣滲透出雙掌範圍。至此，第一桶金算有小成。

 而這第一桶金，經過修煉，會不斷壯大。以後無論站樁、盤拳，都要將這「鬆」的感覺，盡你所能「表現」出來，「複製」出來。首先複製在手、腕、肩，然後腳、腿、胯、背、胸、…  你動作自然會慢下來，日子有功，你可感受到手與手對話，腳與腳對話，手與腳對話，以氣對話。這是後話。

 從此，你踏上了一條不斷突破自己，無止境的攀登之旅。千里之行，就由這一桶金開始。

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[1] 【問道中醫】，第274-277頁、第352-353頁。

[2] 【問道中醫】，第352-353頁。

[3] 袁枚《苔》

Tai Chi ABC Lesson 3: The deeper journey

In Daoist philosophy, "presence" (有) refers to the state of existing or being tangible and noticeable, while "emptiness" (無) suggests both the absence of form and the potential for infinite possibilities. Although presence and emptiness are deeply connected, they are not considered equal. Emptiness is viewed as deeper and more valuable. Presence is where the journey begins, providing a foundation for practice, while emptiness represents the ultimate, boundless destination.

When learning Tai Chi, most people begin with physical movements. They focus on mastering forms and using muscle strength and mechanical force effectively. These visible, tangible aspects of Tai Chi fall under the realm of presence. This is the surface level of the practice, and many learners remain at this level for years, repeating the same movements. However, Tai Chi offers a much deeper journey.

After mastering the physical forms, practitioners are encouraged to gradually reduce their reliance on muscle strength and shift their focus toward the intangible. As they use less muscle energy, they experience less tension and move into a state of 'Song' (鬆)—a relaxed, effortless state. By diminishing their dependence on presence in their practice, the power of emptiness, or Qi energy, naturally begins to emerge. This is the point where form transitions into formlessness.

 From Presence to Emptiness

Let’s revisit the palm exercise: transitioning from imagining a basketball to a balloon, and then to a soap bubble. This process illustrates the gradual reduction of presence and the progressive unveiling of emptiness.

As presence fades, something invisible yet perceptible begins to emerge. This is similar to how stars become visible only after the sun sets. When the physical strength of your muscles and bones diminishes, the Qi field becomes apparent. At this stage, you begin to understand the Tai Chi concept of "now hidden, now revealed" (忽隱忽現).

This idea is not about visual effects but about sensations felt through quiet observation. When you integrate this sensation into every movement—from raising a hand to taking a step—you will discover immense joy in the practice. This sensation is the essence, the very soul of Tai Chi.

 A Simple Practice

Try this exercise to explore the interplay between presence and emptiness:

1. Stand about an arm’s length from a wall.
2. Align your body upright, relaxed, and balanced from head to toe.
3. Quiet your mind, releasing any distractions.
4. Gradually "conceal" the presence of your chest.

What do you feel?
As the "concealment" expands, what new sensations arise?

This practice is designed to help you experience the transition from presence to emptiness and the subtle relationship between them. Over time, this understanding will deepen, unlocking the profound layers of Tai Chi.

TaiChi ABC Lesson1: Don't think. Feel

How to Enter the Tai Chi Hall of Fame

"Don't think. Feel." Bruce Lee’s famous words cut straight to the heart of Kung Fu. It’s not about overthinking—it’s about feeling. Kung Fu begins with sensation and grows through understanding. In internal martial arts, the focus is on the "heart," which guides feeling, rather than the "mind," which controls thinking.

Zhu Guangqian, a Chinese aesthete, once wrote, "'Feeling' is passive, allowing the world to move me." But for Kung Fu beginners, the feeling isn’t passive—it’s active. It means tuning in, focusing, and deliberately capturing sensations.

Imagine learning a new language. At first, listening requires intense effort, trying to make sense of unfamiliar sounds. But as you improve, it becomes natural—you don’t even think about it anymore. That’s how Kung Fu works, too. In the beginning, capturing sensations is deliberate. Over time, it becomes instinctive.

All forms of art involve capturing sensations. Actors tune into emotions, painters notice colours, and musicians hear melodies. Internal martial artists? They focus on internal energy—or Qi—as the starting point.

Understanding Qi

A student once asked their teacher, “How do you cultivate Qi in martial arts?”

The teacher replied, “Qi is always there. You’re born with it. Over time, though, people focus on physical strength and forget about Qi.”

“What does Qi feel like?”

“Words can’t fully explain it. Here, let me show you.” The teacher placed their palm against the student’s. “I relax my joints, release tension, focus my spirit, and let Qi flow. Can you feel it? Now it’s your turn—let me feel yours.”

The above was a snapshot of my first Tai Chi lesson. This exchange highlights the essence of learning Kung Fu. It’s not just about theory but about experience. A good teacher helps students feel Qi through direct interaction, imprinting that sensation on their minds. The student then practices, striving to replicate that feeling, while the teacher guides and corrects. It’s a process of trial and error until the student builds confidence and mastery.

Capturing Sensations

Learning to sense Qi is like tuning a radio to the right frequency. In the beginning, students notice only obvious signals—strong, physical sensations. With time and practice, they develop the sensitivity to perceive subtler flows of energy, like hidden currents in an ocean.

This ability to sense ‘Qi’ energy is called "listening." But it’s not about hearing with your ears—it’s about tuning into your Qi and feeling its interaction with the world around you. As Zhuangzi said, “Listen through the heart, not the ears. Listen through Qi, not the heart.”

This listening connects you to the universe. Qi becomes an extension of your nervous system, allowing you to sense your surroundings, your opponent’s movements, and even the rhythms of nature itself.

The Role of the Teacher

A good teacher doesn’t just show you techniques; they guide you to discover the essence of Kung Fu. Think of the movie Mr. Holland’s Opus, where a teacher helps a struggling clarinet student finally capture the feeling of music.  Mr. Holland delivers the following lines:

"You know what we’ve been doing wrong?

We’ve been playing the notes on the page.

…

There's a lot more to music…than notes on a page.

…

Because playing music…is supposed to be fun.

It's about... heart.

It's about feelings and... moving people…and something beautiful and being alive, and It's not about notes on a page!

I could teach you notes on a page….I can't teach you that other stuff."

Then he invites the student to pick up the instrument, and a captivating dialogue unfolds:

“Let me ask you a question.

What?

When you look in the mirror... what do you like best about yourself?

My hair.

Why?

Well, my father always says that it reminds him of a sunset.

Play the sunset.

Close your eyes. One, two, three, four...”

The music begins, and this time, the student finally captures the feeling. It’s no longer about technical perfection; it’s about experiencing and expressing the music.

Martial arts is no different. A true master helps students go beyond forms and techniques to find "that other stuff"—the feeling, the essence, the connection. As The Little Prince reminds us, "The truly important things are invisible to the eye."

Tai Chi ABC Lesson 2: The First Experience of Qi

Kung Fu begins with sensation. For those fortunate enough to learn from a skilled teacher, the journey is often smoother. A master can guide you through hands-on practice, helping you directly experience Qi. With their guidance, your sensitivity to Qi sharpens, and your skills improve over time.

But what if you don’t have access to a master? Can you still discover the feeling of Qi on your own? Absolutely—you just need the right approach.

Starting the Fire

Think of lighting a barbecue. First, you pick a calm spot, away from strong winds. You ignite the most flammable material as kindling and surround it with charcoal, ensuring there’s enough space between the pieces for air to circulate. With this setup, a single match can light the entire grill.

Similarly, Qi is a natural force that exists within everyone. Just as we instinctively laugh at comedies or feel sadness during tragedies, we have an innate ability to sense Qi.

A renowned Chinese medicine practitioner once categorized people based on their natural sensitivity to Qi:

• Highly Sensitive (Type A): Feels Qi immediately.
• Sensitive (Type B): Feels Qi after a short time.
• Less Sensitive (Type C): Feels Qi after prolonged effort.
• Insensitive (Type D): Feels no Qi, regardless of effort.

To test your sensitivity:

1. Stretch out your left hand and relax it.
2. Form "sword fingers" with your right hand (two fingers extended, resembling a sword, Google the image).
3. Draw small circles with sword fingers about 10 cm (4 inches) above your left palm.

• If you feel something immediately, you’re Type A.
• If it takes some time, you’re Type B.
• If it takes a minute or more, you’re Type C.
• If you feel nothing, you’re Type D.

This test isn’t about excluding anyone. It simply helps set realistic expectations for your journey. While Types A and B may progress quickly, Types C and D can still succeed with more guidance. Sensitivity can also vary based on factors like mood and physical condition, so don’t be discouraged—every living person can learn to work with Qi.

Discovering Your Firestarter

The palm is one of the most sensitive areas for detecting Qi. This is your "firestarter." Your ideal practice setting is wherever and whenever you feel least disturbed—this is your "environment." Relax your muscles and joints, allowing them to "loosen up." This is akin to arranging charcoal for a fire.

When ready, hold your palms as if cradling an invisible ball, in a position that feels natural and comfortable. You can sit or stand—just don’t strain yourself. Quiet your mind, focus your spirit, and let your palms "listen" to each other, like two Bluetooth devices pairing.

Visualize a basketball between your palms. Feel its weight and presence. Then slowly transition to a same-size balloon, noticing how the sensation changes. Finally, let the balloon transform into a lighter big soap bubble, and observe the evolving sensation.

This exercise needn’t take long—3 to 5 minutes is sufficient for beginners. Afterward, save the above feeling in your memory.

The First Spark

If you feel something invisible filling the space between your palms—like a magnetic force pushing them apart—you’ve begun to sense Qi. Resist the urge to intensify this feeling by squeezing or pressing. Let it grow naturally. If it feels pleasant, let that comfort flow from one palm to the other.

When you sense the "bubble" between your palms expanding and contracting on its own, you’ve experienced the essence of "Song" (鬆)—the state of relaxed tensionlessness essential to Kung Fu. Save this feeling in your memory. This is your first "firestarter," the spark that can ignite your journey. Though small, this spark holds immense potential. As a Chinese poet once said:

"Where sunlight doesn’t reach,
Youth quietly blooms.
Moss, though tiny as a grain,
Learns to blossom like a peony."
— Yuan Mei, Moss (袁枚, ‘苔’)

Similarly, Qi arises naturally when you’re in the right state of "Song." The more relaxed and open your palms feel, the better your state. This transition—from basketball to soap bubble—follows this principle.

Moving Forward

This first experience is not theoretical knowledge but something felt and remembered. It’s like falling in love—you can only truly understand it when it happens to you. Without direct experience, even the most detailed Kung Fu texts remain lifeless words.

A skilled teacher accelerates this process by demonstrating the state of relaxed Qi for the student to feel directly. As my grandmaster once said, "I pass my comfort to the student." Through this experience, the student begins to grasp the concept of "Song."

Relaxation allows Qi to flow outward and merge with the surrounding space. Only when Qi manifests in this way can it be considered genuine Kung Fu "Song." This objective result forms the foundation for teaching, learning, and validating skills.

Even without a teacher, you can capture this feeling through the ball-holding exercise. As you practice, you’ll refine your ability to distinguish sensations: first the basketball, then the balloon, and finally the soap bubble. With time, you’ll move beyond feeling your palms to sensing Qi extending outward.

A Lifelong Journey

This first spark is the beginning of a never-ending journey of self-discovery and improvement. From here, every posture and movement—whether standing, walking, or practicing forms—should aim to express and replicate this feeling of "Song."

Gradually, this sense of relaxation will spread throughout your body: from your hands to your wrists, shoulders, legs, and beyond. With practice, you’ll feel your body’s parts "talking" to each other, all connected through Qi.

Your Kung Fu journey begins with this first spark. Take it step by step, and the path will unfold before you.