Essentials of Martial Arts
Ever-changing Like Water
In a combat situation, one must not adhere to a unique style to overcome the opponent, for surely he will be defeated. Rather, one should adapt techniques to overcome the weaknesses of the opponent. Therefore, in order to become different from what we are, we must have some awareness of what we are. This can be accomplished by a proper use of training.
Training is one of the most neglected phases of athletics. The problem is that too much time is given to the development of skill rather than the development of the individual for participation. Training deals not with an object, but with human spirit and human emotions. It is also the psychological and physiological conditioning of an individual preparing for intense neural and muscular reaction. It demands discipline of the mind and power and endurance of the body. Training means not only knowledge of things which will build the body, but also knowledge of the things which will tear down or injure it. Training, then, is concerned with the prevention of injuries as well as first-aid to injuries. (The latter paragraph was taken from Bruce Lee's "The Tao of Jeet Kune Do" and is given proper credit here)
In the martial arts, one should draw on experience to make the correct decisions. The sixth chapter of Lao Tse Tung's "Tao Te Ching" states:
"Experience is a riverbed
Its source hidden, forever flowing:
Its entrance, the root of the world,
The Way moves within it:
Draw upon it; it will not run dry."
Ever-flowing Like Breath
In all the years I have studied and practised the martial arts, I have always found one universal importance shared by all of them - Breathing. Of course, you will probably look at what I just said and laugh. You probably think it is useless to go on reading; breathing is the most obvious and essential part of any physical activity and here I am about to tell you how to breathe! Well, consider what I said in the Introduction, "become devoid to gain totality". The truth of the matter is that many people think they know how to breathe correctly, but the problem is that they are not aware that they aren't breathing efficiently and effectively. Consider the following analogue:
In your hand you hold a flexible plastic bottle with a cork on top. You open the cork and air rushes into the very bottom of the bottle and fills it to the top (until you recork it). Now corked again and full of air, you try to pop the cork by squeezing the middle and upper half of the bottle - nothing happens. You finally decide to squeeze the bottom and voilą!, the cork pops open.
This small experiment shows clearly how a person should breathe. Instead of breathing from the chest, breathe "from the solar plexus". When inhaling, imagine that the air is plunging into your belly instead of swimming around in your lungs. Release and contract your stomach muscles, this can help. When exhaling, breathe out everything: stress, tension, anxiety, nervousness, and every last molecule of air. This method of breathing utilizes every muscle around your diaphragm to open and close the chest cavity to its utmost, effectively bringing in more oxygen to your blood system per breath. Try to make this method of breathing part of your daily routine - to the point that it becomes instinct after a while. Then, you can go on to the next step... meditation.
Ever-seeing Like the Mind
There are many ways to meditate. They all seem to lead to the same place, the zanshin state of being, so find one that suits you. Here I describe a classic meditation that is simple and easy, the mantra. I also try to anticipate some questions.
A mantra is a sound, word, or phrase that is repeated to yourself. It could be spoken aloud, as a chant, or silently, as in meditation. Many people think that the best mantras are sounds which have no clear meaning, and are used as a way of displacing your usual thoughts and moving your awareness inward. There are many mantras ranging from words taken from Hindu Sanskrit (especially when "saying the rosary," where the repitition of the prayer is meditative). If you do not already know of a good mantra to use I suggest you use "hamsa". This is a natural mantra, being the sound that one makes when breathing, with "ham" on inhalation and "sa" on exhalation.
Sit comfortably. A quiet place is preferred, but not required. Close your eyes. Breathe naturally. Sit for about one minute before you begin thinking the mantra to allow your heart and breathing to slow. Gently bring your attention to your breath and begin to think the mantra, gently and easily. Just let it come, don't force it. Think "ham" on the inhale and "sa" on the exhale. Allow yourself to be absorbed in it. Allow your thoughts and feelings to come and go with detachment. Don't try to control them in any way. Just note them, and when you realize that you are not repeating the mantra, gently return to the mantra. Do not try to force yourself to think the mantra to the exclusion of all other thoughts. You may experience a deep state of relaxation but it is OK if you don't. Meditate in this way for 10 minutes (children for less time). When done, take about a minute to slowly return to normal awareness. Be gentle with yourself when opening your eyes or coming to stand after a meditation. It isn't good gor your heart to get up quickly after the state of deep rest that is often a result of meditation. Note: it is OK to glance at a clock to time the meditation. Don't use an alarm timer though.
I have found the following techniques deepen my experience. You will certainly find your own as well. These techniques are secondary and may be omitted entirely or added later:
Keep your spine straight, head balanced on your cervical column. As a "pre-meditation" prep, bring your attention to the physical act of breathing. Breathe correctly and, with each cycle of the breath, bring your attention to a different part of your body, paying attention to the changes there as a result of the breathing: the rising and falling of the chest; movement of your belly; the sensation of the air entering and leaving the nostrils; can you feel any movement of your kidney area? How about your pelvis - do you feel your pelvis tilt at all when you breath? What do you do between breaths? Is there a pause? If you don't feel these things it is OK, just consider them, one at a time, and move on.
The most common question I get when I teach someone to meditate is "What do you mean by 'thinking the mantra gently and easily'?" My best answer is an analogy. When you read you take the effort to look at the page, to focus on the words. And you intend to discern the meaning of the words. That is usually enough and the meaning comes without much effort, yet there is some effort involved. Thinking the mantra is similar in that you direct a similar level of effort (which is very little, yet it is there) toward thinking the mantra. You do not force yourself, brow furrowed, to think the mantra to the exclusion of all else. Just let it come, and if that is not enough, then encourage your mind to think it with a small effort.
If you are tired when you meditate you may fall asleep. Regardless, do not use meditation as a sleep aid. If you have insomnia, just meditate during the day and the insomnia will probably take care of itself. Also, "sitting comfortably" to meditate does not mean cross-legged. If that is comfortable for you, you can meditate in that position. However, sitting with your feet flat on the floor, erect but comfortable in a chair, is just as good. Don't lie down.
During meditation your business is simple awareness, nothing else. It is a time to connect your inner Source and let go of the things and roles we get caught up in: work, parenting, concerns and responsibilities. It may be that your meditation is peaceful, or it may be fretful and full of obsessive thought. Regardless, daily meditation will have a positive effect on your life. The benefits are unique for each person, but both physiological and psychological balancing is common. Some of the benefits of meditation will be realized quickly, and others over many months, so don't be discouraged. I recommend that a person meditate twice a day. Before breakfast and before dinner are ideal. The digestive system often shuts down during meditation, so a full stomach may result in indigestion. Remember, whatever happens is all right. It's OK to fall asleep ot to not become relaxed, OK to cry, OK to be, ot not to be, in an altered state, OK if the mantra doesn't follow the breath as I have suggested, or even goes away altogether. What is important is that you have an intention to think the mantra during your meditation. In short, don't try to control it! For 10 minutes, twice a day, JUST BE!
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