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Provides quick stress relief via breathing exercises, muscle relaxation, grounding; logs stress events, identifies patterns, offers recovery tools and trend analysis.
Designs Montessori three-period lessons for introducing vocabulary, classifications, or concepts using hands-on concrete materials. Useful for educational lesson planning.
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Develop a tai chi chuan practice that builds rooted structure, relaxed power, and martial awareness through slow, intentional movement and internal energy cultivation.
mindfulness, meditate)Standing meditation builds root, structural alignment, and internal awareness — the foundation of all tai chi movement.
Stance Progression:
┌─────────────────┬──────────────────────────┬───────────────────────────────┐
│ Stance │ Duration (build to) │ Focus │
├─────────────────┼──────────────────────────┼───────────────────────────────┤
│ Wuji (neutral) │ 5-10 minutes │ Relaxation, vertical alignment│
│ │ │ Weight sinking to feet │
├─────────────────┼──────────────────────────┼───────────────────────────────┤
│ Holding the Ball │ 5-15 minutes │ Arm structure, peng (ward-off)│
│ (cheng bao) │ │ energy, shoulder release │
├─────────────────┼──────────────────────────┼───────────────────────────────┤
│ Three-Circle │ 10-20 minutes │ Full-body connection, qi │
│ (san ti shi) │ │ circulation, root depth │
└─────────────────┴──────────────────────────┴───────────────────────────────┘
Wuji standing alignment:
Expected: After 3-5 minutes, legs may tremble (normal muscular adaptation). After consistent practice, a sense of heaviness in the feet, warmth in the hands, and quiet alertness develops.
On failure: If knee pain occurs, check alignment — knees must track over toes and should not collapse inward. Reduce the depth of the bend. If lightheadedness occurs, ensure you are breathing naturally (not holding the breath). Shorten the duration and build gradually — forcing long stands too early creates tension rather than releasing it.
Silk reeling exercises develop the spiraling, whole-body movement that distinguishes tai chi from external martial arts.
Key principles:
Expected: Smooth, continuous spiraling movements where the arm follows the waist rotation naturally. The movement looks effortless and feels connected from feet to fingertips.
On failure: If the arm moves independently of the waist, slow down dramatically. Place your non-moving hand on your lower abdomen (dantian) to feel the rotation initiating there. If movement feels choppy, reduce the range of motion — a small, smooth circle is better than a large, jerky one.
The Yang-style 24-movement form is the standard entry point, containing the essential postures and transitions.
Form Movement Categories:
┌────────────────────┬──────────────────────────┬──────────────────────────┐
│ Category │ Key Movements │ Martial Application │
├────────────────────┼──────────────────────────┼──────────────────────────┤
│ Ward-off/Roll-back │ Peng, Lu, Ji, An │ Deflect, redirect, press,│
│ (Four Directions) │ (Grasp Sparrow's Tail) │ push — the four core │
│ │ │ energies of tai chi │
├────────────────────┼──────────────────────────┼──────────────────────────┤
│ Strikes │ Brush Knee, Deflect- │ Palm strikes, punches, │
│ │ Parry-Punch, Apparent │ closing techniques │
│ │ Close Up │ │
├────────────────────┼──────────────────────────┼──────────────────────────┤
│ Kicks │ Right/Left Heel Kick, │ Leg attacks to knee, │
│ │ Golden Rooster Stands │ thigh, and midsection │
├────────────────────┼──────────────────────────┼──────────────────────────┤
│ Transitions │ Cloud Hands, Wave Hands, │ Evasion, weight shifting,│
│ │ Single Whip │ positional advantage │
└────────────────────┴──────────────────────────┴──────────────────────────┘
Learning approach:
Expected: After 2-3 months of consistent practice, the full 24-form sequence is memorized and can be performed continuously without stopping to recall the next movement.
On failure: If a transition is forgotten, return to the last known posture and restart from there rather than guessing. Video reference is valuable for self-study but cannot replace the kinesthetic feedback of a qualified instructor. If movements feel mechanical, return to silk reeling (Step 2) to reconnect with the spiraling quality.
Every posture in the form has a martial application. Understanding the intent transforms the form from dance into martial art.
Expected: Each form posture gains a clear martial meaning. Practice with a compliant partner reveals whether structural alignment is correct — if you must use force, the structure is wrong.
On failure: If applications feel forced or ineffective, revisit the posture in the form and check: Is the waist driving the movement? Is the weight grounded? Is the spine upright? Martial effectiveness in tai chi comes from correct structure, not from aggression. Seek an instructor who teaches the martial side alongside the health form.
Push hands is the bridge between solo form and free application. It develops sensitivity to an opponent's force and intent.
Key sensitivities to develop:
Expected: With practice, the ability to feel an opponent's intent through touch. Successful yielding feels like the push "falls into nothing." Successful issuing feels effortless — the partner is uprooted before they realize it.
On failure: If push hands becomes a shoving match, both partners should stop, return to wuji standing for 1 minute, then restart at a slower pace. Competitive ego is the primary obstacle. The goal is not to win but to develop sensitivity. If no partner is available, practice the yielding and issuing patterns solo against a wall or heavy bag, focusing on whole-body connection.
Conscious breath and qi (internal energy) integration deepens the practice beyond physical movement.
Expected: Movement and breath become naturally synchronized. A sense of calm energy pervades the practice. The form feels less like physical exercise and more like moving meditation.
On failure: If breath coordination creates tension or lightheadedness, drop the breath focus and return to natural breathing while moving. Breath integration develops gradually — forcing it creates the opposite of the desired relaxation. Return to this step after 3-6 months of consistent form practice.
Build tai chi into daily life as a sustainable practice.
meditate) for mental stillnessmindfulness) for situational awarenessExpected: Tai chi principles begin to influence posture, movement quality, and stress response throughout daily activities. Practice becomes a welcome routine rather than a chore.
On failure: If practice becomes inconsistent, shorten the session rather than skipping it. Five minutes of standing meditation daily is more valuable than one hour weekly. If motivation wanes, vary the practice: alternate form days with standing-only days, or practice to music.
aikido — complementary martial art emphasizing blending and redirection; shares the principle of using the opponent's forcemindfulness — defensive situational awareness supports martial readiness and moving meditation qualitymeditate — seated meditation develops the mental stillness that deepens internal awareness in tai chiheal — tai chi's qi cultivation supports energetic healing modalitiescenter — AI self-application variant; maps tai chi centering principles to cognitive load distribution and chain-of-thought coordination