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There are two categories of martial arts: Internal and External. However categorizing different styles into them is not very easy as there are many overlaps and almost all the genuine styles have both internal and external aspects to various degrees but anyway Taijiquan(tai chi) along with xinyi, bagua and a few other styles are traditionally called the internal martial arts. Theses styles were not really created or developed for a spiritual purpose and their sole goal like any other martial art was to train the body to be more effective in fights. However in order to be more effective in using all the power of the body the creators of these arts started incorporating the (mainly)Daoist philosophy and their qigong meditation in their martial skills. So in some ways meditations that were created for becoming immortals (or something like that   ) were preserved and passed on in the form of martial arts more like a side effect but after guns and western weapons changed the way  of fighting, since there was not much need for martial arts anymore, the health or spiritual aspect gradually got popular especially in Yang style of Taijiquan.

As for your question, I think it really depends on how you learn and practice Taijiquan.  All  kinds of physical training can help in moving and saving the qi in your body and if taijiquan is just practiced as a series of dancing moves then it will give you the same benefit that you can get by going to an aerobic class or anything like that, the only difference is that it is more suitable for the elderly because of being relatively slow.  However in order to get the full benefit you should find a good teacher from a legitimate lineage. The training for that kind of taijiquan is difficult and needs spending a lot of time on both the meditation/qigong aspect and hard physical training so that your three external harmonies(the particular body mechanics of taiji, xinyi and bagua) and your three internal harmonies can get connected.

Edit: BTW I know that in English it is usually called tai chi but to avoid any confusion I just want to mention that in Mandarin 太極 is pronounced  "tai ji" and as you see it's different from 氣 qi(pronouced chi in English) energy.

I have experienced everything in your post almost the same way that you have described it but I agree with this:

I've found that what we experience is a direct reflect of that which is within us. 

Having a life full of dark beings is frustrating. I had my share of those things for ten years since I was a teenager. As a result I stopped practicing as well as thinking about OBE for a few years and concentrated on martial arts/qigong plus praying (as my guides advised me). If you can see auras and energy you will notice that these activities bring a lot of golden light and you won't see that darkness so often. Now I have started practicing astral projection again but I am more cautious and only do it when I am in a good mood being surrounded by light.

I have come to the conclusion that the best way to avoid this darkness is not thinking about it at all which also includes not thinking about fighting them. Just let them be in their lower realms.

Actually encountering the darkness helped me a lot in my spiritual advancement by giving me motivation to practice the activities that I mentioned above everyday and as a result I live a healthier life, otherwise I would be stuck in my laziness.

Where I went was also definitely thousands of feet above the ground. I have one more question: In your experience when you are in that city do you walk or do you fly?

Can you describe the city in a little more detail?

The experience started with me and my guides in a room where they showed me the small model of a city. They asked me if I wanted to go there and the next second my guides and I were there. We first appeared in a vacant part of the city where my guides told me not to draw any attention and then we walked towards the main streets where many people were walking. I don't remember hearing any noise or anyone talking. That's why I also tried to keep silent. We merely walked through the streets and enjoyed the amazing architecture in that city. The city was full of modern skyscrapers and other buildings with a roman architecture theme. When we got to the hall, my guides talked to each other and said that I was doing fine then one of them stayed with me and the others left. From that point on I felt that walking up the stairs was draining me.

How high did you fly?

I guess a few feet before I got booted out.

Sounds like a BST experience to me.

Could you please elaborate it more. I have read a little bit about belief system territories on this website but I'm still not sure what they are.

I just had an amazing experience in another realm. My OBEs usually take place in real time zone and so far I have had very few fancy long experiences in other worlds. My previous long experiences were all in underground tunnels but this experience was above the ground and somewhere in the sky. My guides took me to an amazing city over there and told me  not to draw any attention, so I just walked around the city and tried to act normal. It was a very modern city with people who looked like us. The whole journey was one hour in the physical world and seemed to be longer when I was over there. At the end my guide and I were walking up some stairs in a very big hall. Trying to act like walking drained all my energy and as I knew the experience would finish very soon I decided to fly up the stairs like a normal astral body. The moment I began to float all the people close to me started staring at me and they somehow willed me out of that place. My astral body fell down and I got to my physical body in a few seconds. 

Improve your life style and have faith in a greater power (God or whatever you like it to be) that will protect you. These negative entities are mostly attracted to fear and negative people, so if you improve yourself mentally and spiritually they will gradually leave you alone. I got rid of them by improving my social life, praying, learning martial arts and meditation but it took me quite a few years.

It's helpful either way but it's an important question I have devoted my life to answering. I would prefer it to be more than a mind creation which is why I am performing experiments in an attempt to prove that fact exactly.

It depends on who you want to prove it to. If proving it to yourself will satisfy you then it might be easier as many of us have had accidental validations. I have had quite a few of these experiences and have even convinced my skeptical parents that what I do is for real. However I can't say for sure that everything you see out there is real as interpreting the things that we perceive in the astral world is sometimes complicated. Anyway if you manage to master astral projection then I suggest that you do more scientific experiments so that you can help to improve science as well.

I don't think that possession is safe in any situation. It might be necessary for other beings to damage your aura or to tear it apart so that they can get full control of your physical body (just a guess) but if you like experiments I suggest that you do a direct validation in a controlled scientific environment and it might change the whole path of the mainstream science otherwise people like us would only be able to talk about these things on a few internet forums no matter how many great things we experience out there.

It's possible. Once some powerful astral beings implanted something on my tongue using some kind of light similar to laser after I asked them to teach me how I can prolong my experiences. I can still feel its pressure but don't know what it's for or how it works.

I was referring summoning and binding djinns. In the middle east where I come from there are many people who do that and there are many stories floating around. I don't know how much is real and how much is fantasy but I personally have had contact with djinn clans in the astral.

I have always have said that I am suspicious of the intentions of astral guides but in my experience if some powerful guides add up their energy to yours you will have very long and clear experiences.

But I would try to send the hands Love as a first try. Or send Love to the creature
behind the hands.

Ten years ago I had to face these negative entities all the time. They scared me so many times that I got to a point where nothing could scare me anymore. Anyway back then once I tried to send love to the scary creature that was trying to scare me. The creature went completely out of her mind and started making noises and flying up and down with me in her hands. It wasn't a pleasant experience but I think I scared her away to some extent.  

I have two entities with their heavy hands on my shoulders following me everywhere 24 hours a day. I have felt their presence for the last few years and I have no idea why they follow me. Most of the time they don't let me go out of my body but sometimes they do . It seems that they are from a clan or something because even if I manage to go out entities that look like them will be my guides. A few years ago I tried to go out without them noticing. I almost succeeded but they grabbed my shoulders and another entity of the same group pushed me into my body and told me not to go out again. However it seems sometimes I can go out if I play it their way. Whatever it is I hope you won't lose your freedom like me.

My personal opinion based on my subjective experiences is that encountering wild entities is not necessarily imaginary or related to our fear as our world is close to both higher realms and the lower ones which makes it possible to encounter both types of beings not matter how positive we are, but of course as I said earlier having a good life style can dramatically reduce the scary experiences. There are wild astral entities and there are more civilized ones. Also there are powerful astral being and there are weak astral beings. Over the years I have seen all kinds of them. Most of the hostile beings are weak and for some reason(maybe feeding off our energy) just try to scare us but I have also seen powerful hostile beings that can even affect the physical world by playing with flames, moving objects, pushing me, grabbing my neck, etc.( of course not as exaggerated as in movies) Sometimes I don't really need to go out of my body to see them and one example was many years ago when I spent a night in a house that had been vacant for many years. The entity in that house tried to scare me by playing with the flame of my lantern as well as pushing me towards a wall, grabbing my neck and insulting me. I got the message and left immediately the next day. Another example is the spirit of one my relatives who died after many years of fighting with cancer. Before her funeral she was very confused and appeared in front of me a few times(in the physical world). The first night she tried to rip my aura apart and get inside my body from dazhui (an acupuncture point at the back of the neck) but I didn't let her. The second night she came again. This time I went out of my body and saw that she was in a pretty bad shape the same as when she was sick. I tried to calm her down and gave her some of my own energy. She finally calmed down and told me that she was very tired and that there were other beings who were not good to her. I prayed for her in the astral world and went back to my body. The next day after her funeral she stopped appearing in this world, however last year I asked my guide to bring me to her. We went to some underground tunnels and I saw that she was still weak and in pain but she didn't realize that I was there. Last night she attacked my dazhui again while laughing and was completely out of her mind. This time I didn't see any point in reasoning with her and went back to sleep.

I find the idea of thought= action too simple to explain everything in the astral realm although your basic intention might be the most important factor, there are also other factors like how much reserved energy you have and how other conscious entities are involved in your experiences.  

in my experience I have seen felt and heard countless spirit people and given countless messages

And how can you be sure that those countless spirit people were not a creation of your fantasy?  

Do you feel hands on your shoulders?

Dreams are a little bit tricky. It's difficult to say how much of what you see is your imagination and how much is evil entities. Personally a lot of my nightmares are caused by evil entities and I guess that they somehow feed off my fear. Most of the time after realizing their presence I stop their scenario, go out of my body and drive them away very easily. Whether they are real or not meditation and having a good life style(e.g. sleeping early, food, physical exercise, meditation, ...) can help you to stop the nightmares. Just be patient and positive. It might take some time but this method has worked for most of us. Ten years ago when I was about your age I had to encounter negative entities almost every night either in my dreams or in OBE but after starting meditation and martial arts everything started to change. Even now they attack me once every few months especially when I am under stress but it's not a big deal anymore. As long as we stay positive and calm we are much stronger than them.   

which part of your body do they usually attack?

  there are some things that I prefer not to play with. 

There are many different postures for zhanzhuang according to the style you practice. for example any of the taijiquan or xinyiquan's main  postures can be used for practicing zhanzhuang and the basic rules are the same in all of them so that you can feel the harmonies in your body. This video is about yiquan's standing postures and is a little bit different from how I learned zhanzhuang but it has English subtitles. I can't open youtube but you can search for 站桩(站樁） on youtube and see if you can find anything. You can also search for浑圆桩（ 渾圓樁）hunyuan zhuang

http://v.youku.com/v_playlist/f4550512o1p16.html

I don't know about selling souls but there are deals that can be made with some powerful beings and I have heard that it's better to avoid them. For all I know nothing is for free and that's why I am a little bit suspicious of all kinds of astral guides.

@Ali: salam, man irani hastam.

@desert rat: Iran is a complicated country and while the government is very strict on religion the people are mostly very open minded comparing to other Islamic countries. I haven't lived in Iran for a few years and I have heard that the laws are stricter now but until a few years ago the bookstores in Iran were full of books on yoga, meditation, astral projection, sufism, magic, etc. and you could easily find classes and workshops about these subjects in the major cities. Generally speaking there is a lot of interest in these subjects but I have heard that the government doesn't allow the publication of such books anymore. However Ali might be able to find some online versions on the internet.

P.S. There used to be a few active Iranian forums as well however I just checked them and it seems that they have been shut down.

And yes, please do be careful and don't take risks. I wouldn't discuss this with anyone around you, really. If Sufism is practiced near you, there are some mystic elements to it as well that overlap what we do here.

I doubt that talking about most of the paranormal subjects like astral projection can cause any problems but as far as I know sufism is a sensitive subject for the Iranian government and joining a sufi group might cause problems.

I don't know about your government but Iran's president(Ahmadinejad) and his inner circle(Mashaei and Rahimi) are pretty much into paranormal stuff.  Mashaei has even publicly talked about these things quite a few times, however Iran's intelligence agency which is loyal to the supreme leader cracked down on their circle, arrested their medium(and probably teacher) and now the three of them  especially Mashaei are in serious trouble. Of course most people in Iran think that these people are nuts but as someone who has some experience in AP I think this means governments are in the astral.

Also I have accidentally spied on my family members and friends before and have confirmed it with some of them. If a mediocre practitioner like me can do this I don't see any reasons why governments shouldn't train some people to do it for them professionally. 

I have been shown there are rules.

Could you explain more?

I have also had quite a few accidental validations before and I guess for the most part AP is very real. In the future I won't talk about AP and other paranormal subjects to people who don't have enough knowledge about them so it is not necessary for me to prove anything to anyone anymore, however I am going to practice on targets like cards in order to train myself and dust off my skills. Who knows? Perhaps very soon there will be more powerful astral projection practitioners who can convince the mainstream science to do more research on AP by showing them such direct validations.