Tai Chi VS Seated Meditation: Which is better for beginners?
- Theresa Perry
- Nov 7, 2025
- 6 min read
When you’re new to meditation, one of the first questions that comes up is:
“Where do I start?”
With so many different techniques and traditions, it can feel overwhelming to know which one is right for you. Two of the most accessible and beginner-friendly entry points are Tai Chi—a gentle form of moving meditation—and Seated Meditation, a still, introspective practice.
Both cultivate mindfulness, calm the mind, and reconnect you with your inner balance. But depending on your energy levels, goals, and lifestyle, one may suit you more—or you might discover that a combination of both brings the best results.
In this guide, we’ll explore:
What Tai Chi and Seated Meditation each offer beginners
How to choose based on your needs, energy, and space
When to use movement vs stillness to find calm
Why combining both can deepen your meditation experience
You’ll also find links to more resources to help you on your meditation journey:
If you’ve ever found it hard to sit still in meditation, you’re not alone. That’s why I created a free Tai Chi for Stress Relief and Calm video — a simple moving meditation to help you start your journey gently. Fill out your details below to get your free video.
OVERVIEW
The Goal of Meditation: Creating Space
Many people begin meditating with the idea that the goal is to stop thinking or to feel deeply relaxed and blissful afterward. And while moments of calm and clarity can certainly arise, that’s not always the point—nor the reality—of meditation.
At its heart, meditation is about creating space:
🪷 Space between thoughts and reactions
🪷 Space to observe emotions, sensations, and energy
🪷 Space to listen to what your mind and body might be trying to tell you
Sometimes, what arises in that space can be uncomfortable—tiredness, tension, or emotions we’ve tried to suppress. But this is part of the healing process.When we meet these inner states with curiosity and compassion, we begin to release what no longer serves us.
💬 “In meditation, we’re not trying to get rid of anything—we’re simply learning to be with what is.”
For some people, sitting still and meeting strong emotions directly can feel challenging.That’s where moving meditation practices like Tai Chi can be so valuable.The gentle flow of movement allows emotions to move through the body rather than getting stuck, supporting emotional release and grounding.
If you’re curious about this, explore related blogs:
Tai Chi: The Flow of Moving Meditation
Tai Chi is often described as “meditation in motion.” This ancient Chinese practice uses slow, flowing movements and coordinated breathing to harmonise body, mind, and spirit.
For beginners who find it difficult to sit still or quiet a busy mind, Tai Chi provides a focus through movement—each gentle flow drawing attention back to the present moment.
✨ Why Tai Chi Can Be a Great Starting Point
Calms a racing mind through mindful movement
Builds balance, flexibility, and strength
Improves posture and energy flow
Helps release physical and emotional tension
Encourages mindfulness in motion—bringing awareness into everyday life
If you enjoy gentle physical activity, have restless energy, or struggle to sit still, Tai Chi might be the perfect moving meditation for you.
💡 To explore more about Tai Chi’s holistic benefits, visit The Complete Benefits of Tai Chi for Body and Mind →.
You might also enjoy:
Seated Meditation: The Stillness Within
Seated Meditation offers a different but equally powerful doorway inward.
It doesn’t require much space or special equipment—just a chair, cushion, or even a park bench.
🌙 Why Seated Meditation Works for Beginners
Accessible anywhere—home, office, or outdoors
Builds focus, awareness, and emotional resilience
Calms the nervous system and reduces stress
Strengthens the ability to pause before reacting
Seated meditation can look different for everyone. Some may focus on breath awareness, others on body sensations, sounds, or mantras. What’s important is finding what feels natural and supportive for you.
💫 Learn about different seated techniques in 5 Meditation Techniques for Beginners →
beginners guide to Choose the Right meditation Practice for You- tai chi vs meditation
There’s no universal formula—it’s about tuning in to your current state and what you need most that day. Here is a guide on how to choose a Tai Chi vs Meditation practice for beginners.
Your Current State | Best Option | Why It Helps |
Feeling restless or overthinking | Tai Chi / Moving Meditation | Movement channels energy, grounding the mind |
Feeling tired, low energy, or needing mental rest | Seated Meditation | Stillness restores balance and mental clarity |
Feeling emotionally overwhelmed | Tai Chi or Gentle Movement | Helps emotions flow through the body |
Limited space or time | Seated Meditation | Can be done anywhere—even at your desk |
Wanting deep mind-body connection | Combination of Both | Movement prepares body, stillness deepens insight |
Combining Tai Chi & Seated Meditation
You don’t have to choose just Tai Chi vs Meditation practice. In fact, blending both practices can create a beautiful synergy.
Try this sequence:
Start with 5–10 minutes of Tai Chi or gentle mindful movement to open the body and slow the breath.
Transition into 5–10 minutes of seated meditation, allowing your awareness to settle inward.
Rest in the stillness and notice how the body and mind feel after movement.
This combination helps release tension, quiet the mind, and create space for insight and peace.
🌿 To learn more about building a daily practice, read Meditation for Beginners: Finding the Right Practice →.
💡Practical Tips for Beginners
Start small: Even three slow, mindful breaths can shift your mindset.
Be consistent: Short daily practice is more effective than occasional long sessions.
Stay curious: Experiment with different times, locations, and approaches.
Don’t aim for perfection: Imperfect meditation is better than none.
Use sound: Soft music or nature sounds can support focus and relaxation.
🎧 Try a Free Guided Meditation
Experience two of my free guided meditations on Insight Timer:
Both are beginner-friendly and can be practiced anywhere.
🌺 For Sydney Locals: Mindful Movement & Sound Bath Meditation
If you’d love to explore meditation through movement, sound, and stillness, join one of my Mindful Movement & Sound Bath Meditations in Sydney.
Each session weaves together gentle Tai Chi, mindful breathing, and soothing sound vibrations from singing bowls, chimes, and other beautiful instruments.
✨ Click below to view upcoming sessions and book .
🎥 Free Tai Chi Video for Beginners
Curious to experience moving meditation at home? Download my Free Tai Chi for Beginners Video—a short, calming sequence you can practice anytime to feel grounded and centred. 🌿 Enter your details below to receive your free video.
✨ Final Thoughts
Whether you’re drawn to the flow of Tai Chi or the stillness of Seated Meditation, the most important step is simply to begin.
Meditation isn’t about perfection or clearing the mind—it’s about learning to be with yourself, moment by moment.
Be gentle, stay open, and allow your practice to evolve naturally. Over time, you’ll find your own rhythm—a peaceful balance between movement and stillness, action and rest.
🔗 Related Reading
Wherever you are in your meditation journey, there’s a way to begin today — even if it’s just a few mindful breaths or gentle movements. Start by filling out your detail to get my free Tai Chi for Stress Relief and Calm video, or if you’re in Sydney, join me for a Mindful Movement & Sound Bath Meditation and experience the magic in person
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