Tai chi cultivates sensitivity to subtle changes in your body and beyond. You may not be very sensitive at first, but with a little effort to pay attention, the moves themselves will offer up very satisfying results. Surprisingly pleasant results arise as our minds open up to new perceptions of what is achievable by practicing simple movements.
Qigong practice also offers sensitivity training benefits. I definitely agree with Masters George Xu and Susan Matthews, who say that Qigong basic movement is important to develop qi, or energy forces. It is very beneficial for developing the mind and physical body to be loose, open, empty free, light, everywhere moving, letting the “qi go through.” Train the mind to ‘look’ for any stuck place in yourself; look for too much yang or too much yin.
“You must develop this in yourself before you can see or create attackable tension in the opponent,” Master Xu says.
The important principle, no matter what style of martial arts you practice, is that qi must move for the physical to move. At the same time, the physical, continuously moving, creates the qi. As Master Xu explains in his new video, “something up/something down, something left/something right, down with up, in with out, forward with backward, sinking with floating, shrinking with expanding, yin with yang must be expressed in all qigong movements in order to create a field of force outside the body.”
You can practice the movements along with Master Xu in his video. He instructs to “practice feeling, not power,” and be continuously reminded of how to apply these principles more and more over time to become more high level.