Still the Mind and Clench the Fists

冥心握固 · Míng Xīn Wò Gù · Form 01 of 12 · Twelve-Section Brocade

Form name in the official English edition: "Calming Heart and Positioning Hands" Health Qigong — 12-Routine Exercises, General Administration of Sport of China (Foreign Languages Press 外文出版社, 2012 · ISBN 9787119078717). We checked this title against that book's table of contents; the step text below comes from a different source, named underneath.

Where this step text comes from. The Twelve-Section Brocade is the routine promoted by the General Administration of Sport of China (2010). The official textbook is not obtainable, so the step-by-step text here follows Zhang Hailing's Shi Er Duan Jin (Beijing Sport University Press, 2012, ISBN 978-7-5644-1117-6), the only source we can verify word for word. It agrees with a separately transcribed copy of the textbook's technical notes. We are not claiming this reproduces the official standard word for word.

From the seated preparation, turn the palms up off the knees and reach both hands forward, each about 45 degrees out from the centre line, palms up and fingertips outward. Rotate the arms outward and raise them on the diagonal until the hands are level with the crown of the head, elbows slightly bent, opening the chest and stretching the body, and lift the head to look forward and up. Draw the chin in, rotate the arms inward, and let the palms sink to a forward horizontal position, shoulder-width apart, palms down, fingertips forward. Press the palms down the front of the body, then close each hand into the "gu" fist — the tip of the thumb resting against the base joint of the ring finger, the other four fingers closing over it — and set the fists on the inner side of the knees with the fists facing each other. Let the eyes curtain, closed but open in a thin slit, and regulate the breath for about 30 seconds. The official text ends there; it does not ask for the round to be repeated.

Works on: whole body, hands, breathing, attention
Repetitions: One round, ending with about 30 seconds of half-closed eyes; the official text sets no repeat count
Time: 1 min
Difficulty: Gentle
Chair version: Yes — no floor work
Official English name: Calming Heart and Positioning Hands
Official source: General Administration of Sport of China, 2010

The classical verse

闭目冥心坐，握固静思神

This form belongs to the verse line above, from the classical seated routine. Quoting it is how you can tell whether a version of this movement you find elsewhere is the same one.

In the classical commentary this movement is the gate into the practice: the body is arranged and the attention gathered so that the following movements can be done without strain. The name itself refers to this — stilling the mind, and the fist that closes with it.

How to do it

The official form is practised sitting cross-legged on a firm wedge-shaped cushion with the front edge lower than the back. Every step below also says what to do if you are sitting in a chair — the two are the same movement, only the seat differs, so there is no separate version to choose between.

Sit upright in the cross-legged seat with the spine straight and the head centred. Turn both palms up from the knees and reach them forward, each hand about 45 degrees out from the centre line of the body, the palms facing up and the fingertips pointing outward. In a chair: sit toward the front of a stable chair with both feet flat on the floor, the spine long and the head centred, and begin with the palms resting on the thighs.
Then rotate the arms outward and raise them up and forward on the diagonal until the hands are level with the crown of the head, the elbows slightly bent; open the chest and stretch the body as they rise, then lift the head and look forward and up.
Draw the chin in, rotate the arms inward, and let the palms sink to a forward horizontal position, shoulder-width apart, with the palms facing down and the fingertips pointing forward; look straight ahead.
Without pausing, press the palms down in front of the body — hold the neck upright and the spine long, with the crown of the head lightly lifted — then close each hand into the 'gu' fist: bring the tip of the thumb to the base joint of the ring finger and close the other four fingers over it. This fist is the substance of the form; do not make a loose fist.
Place both fists on the inner side of the knees, the two fists facing one another — the fist-eyes turned toward each other — then let the eyes settle into the 'lowered curtain': closed, but open in a thin slit, enough to see the ground in front of the body. Regulate the breath and sit for about 30 seconds. In a chair: place the fists on the inner side of the thighs, close to the knees, with the two fists still facing one another.

If you are sitting in a chair

The differences worth knowing before you start — the substitutions are already written into each step above.

Sit toward the front of a stable chair with both feet flat on the floor, the spine long and the head centred.
The fists are placed on the inner side of the thighs, close to the knees, instead of on the knees themselves.

Breathing and intention

Breathe naturally through the nose and let it slow down on its own. The official notes ask you to relax the whole body, put aside every stray thought, and regulate the breath until it is deep, even, fine and long; they also ask the chest to open and the body to stretch as the arms rise, and the neck and spine to be held upright as the palms press down. Then simply sit quietly. Never hold the breath while the arms rise or during the 30 seconds of stillness.

Common mistakes

Stopping the arm raise at shoulder height — the hands travel on the diagonal until they are level with the crown of the head.
Making a loose fist, or curling the fingers with the thumb outside — the official hand shape is the 'gu' fist, with the tip of the thumb against the base joint of the ring finger and the other four fingers closed over it.
Letting the lower back slump backward in the cross-legged seat. The spine is meant to be straight; the lumbar curve is the first thing to notice and correct.
Tipping the head forward, back or to one side. The head stays centred and upright, with the chin drawn slightly in — not lowered, which is a different movement.
Drawing the shoulders inward or rounding them forward, and then over-correcting by thrusting the chest out. Let the shoulders open naturally; the chest is not pushed forward.
Holding the breath while the arms rise, instead of letting it continue at its own pace.
Rushing straight into the second form without letting the 30 seconds of stillness happen.

Before you start

If you have raised blood pressure, keep the arms below shoulder height and never strain or hold the breath.
Skip the arm raise and simply sit with the hands in your lap if your shoulders are painful today.
If the legs become numb or painful in the cross-legged seat, change to the chair version rather than pushing through it — a stable, pain-free seat matters more than the shape.
If closing the eyes makes you unsteady, open the slit a little wider and let the gaze rest on a fixed point on the floor; the eyes are curtained, not shut.

Safety first

Ask your doctor before starting if you have heart disease, uncontrolled blood pressure, dizziness or fainting, a fall in the last 6 months, surgery in the last 3 months, diagnosed osteoporosis, a hip or knee replacement, a painful joint, or pregnancy.
Pain is a stop sign. Stop with burning, pressure or sharp pain; ordinary muscle tiredness is different from pain.
For seated work use a sturdy, armless, wheel-free chair with a firm seat against a wall. Keep both feet flat, and use a stable book under the foot if you need it.
For every standing or balance movement keep a fixed support within one arm's reach.
Never hold your breath. Breathe with the movement, and return to normal breathing when the effort rises.
If you feel dizzy, sit down, wait one minute, and end the session for that day.
Drink water, practise at least one hour after a meal, and use non-slip shoes or a non-slip bare-foot surface.
Use a comfortable range. Forward bends come from the hips with a long, neutral spine; avoid sudden twisting.
This programme is not medical treatment and does not replace physiotherapy.

Where it comes from

Corresponds to the opening line of the verse — "close the eyes, still the mind, sit; clench the fists and quiet the spirit" — which in the older eight-figure version was a posture rather than a numbered movement.

The Twelve-Section Brocade is the modern official form of the seated Eight-Section Brocade, also called the literary eight-section brocade (wen baduanjin), which the Ming dynasty texts record in eight figures. Its name appears in the eighteenth-century Shoushi Chuanzhen, and the version in most circulation today comes from the Neigong Tushuo. It was standardised as an official routine in 2010 by the General Administration of Sport of China.

Sources

Chinese Health Qigong Association, Health Qigong · Shi Er Duan Jin (routine overview)
General Administration of Sport of China, Notice on the catalogue of promoted Health Qigong routines (2020)
Zhang Hailing, Shi Er Duan Jin, Beijing Sport University Press, 2012 (ISBN 978-7-5644-1117-6) — a second independent source for the movement text, not the official textbook. Our own word-for-word transcription of its seated chapter is not filed in this repository, so the site cites the book rather than a page reference.

Common questions

Can I do Still the Mind and Clench the Fists from a chair?

Yes. The official form is practised sitting cross-legged on a cushion, but this page gives a chair version that keeps the same movement while removing the need to get down onto the floor. Both versions are listed further down this page.

How many repetitions does Still the Mind and Clench the Fists take?

One round, ending with about 30 seconds of half-closed eyes; the official text sets no repeat count. The classical texts give their own counts, which are quoted on this page where they differ.

What does Still the Mind and Clench the Fists involve?

It works mainly the whole body, hands, breathing, attention. In the traditional framing it belongs to the 冥心握固 principle; practically, it is a slow movement, self-massage or stillness practice depending on the form.

How long does Still the Mind and Clench the Fists take?

About 1 minute. The pace is set by the breath rather than a timer, so slower is generally better.

Where does Still the Mind and Clench the Fists come from?

When should I be careful with Still the Mind and Clench the Fists?

If you have raised blood pressure, keep the arms below shoulder height and never strain or hold the breath. Skip the arm raise and simply sit with the hands in your lap if your shoulders are painful today. If the legs become numb or painful in the cross-legged seat, change to the chair version rather than pushing through it — a stable, pain-free seat matters more than the shape. If closing the eyes makes you unsteady, open the slit a little wider and let the gaze rest on a fixed point on the floor; the eyes are curtained, not shut.

What else is Still the Mind and Clench the Fists called?

In Chinese it is 冥心握固 (Míng Xīn Wò Gù). The official English edition of the routine calls it "Calming Heart and Positioning Hands". Descriptive English sources also use Settle the Mind and Clench the Fists, Empty the Mind, Grip the Fists and Quiet the Mind and Close the Hands. It is the same movement in every case, and the classical verse line it belongs to reads "闭目冥心坐，握固静思神".

Written by LiHe — practitioner, teacher and consultant in qigong and traditional health practice. Review status and sources are shown below where available.

This is general movement education, not medical advice. It does not diagnose, treat or cure any condition. Read the full disclaimer.

The Chinese names are the traditional names of the movements. They are not medical claims, and this site does not diagnose, treat or cure any condition.

Last reviewed: 2026-10-08
Movement data: Standing form follows the Chinese Fitness Qigong Association standard routine. The chair versions are this pack's own adaptation, written for a seated reader.. Version v0.5.
Additional source: The Twelve-Section Brocade is the routine promoted by the General Administration of Sport of China (2010). Step text follows Zhang Hailing, Shi Er Duan Jin (Beijing Sport University Press, 2012, ISBN 978-7-5644-1117-6). English form names follow the English edition of the routine (Foreign Languages Press, 2012, ISBN 9787119078717).