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Zazen: Breathing for the Karateka
In traditional teachings, which may encompass martial or other arts such as
ikebana, proper breathing is essential and is taught as a fundamental factor of
concentration. Air contains energy and life force from the universe which we
inhale through our lungs and then permeates every cell in our bodies. It is
therefore important to know how to breathe deeply. We normally breathe fifteen
to twenty times a minute.
This breathing is superficial, as we use only one-sixth of our lung capacity.
Deep, full breathing, however, does not take place at the level of the lungs,
but rather emanates lower in the landen, an area of the body located two inches
below the navel. With practice, one can learn to slowly breathe five to six.
deep, calm breaths per minute. This is the deep breathing used during zazen.
The exhalation should be longer than the inhalation while exerting a gentle
pressure downward on the intestines, followed by an automatic breathing in.
Through the practice of zazen, this type of breathing gradually becomes a
regular, basic habit, especially during sleep. Breathing in occurs
automatically and unconsciously, so it is important to be cognizant that we are
inhaling universal life force and energy from the air. This awareness and
mindset can actually change and charge the air molecules more intensely, giving
them a different quality. The life energy of the ani verse contained in the air
is then transformed into human energy.
Breathing out deeply does not happen automatically, 50 a conscious effort
(meditation) must be made to exhale slowly and deeply. This deep breathing
pushes the energy from the lungs (where it is normally expelled) down to the
hara, or energy center. In Karate, we initiate kumite attacks while exhaling,
thus compressing the muscles internally and thereby producing kime and kiai.
As used air is exhaled through the mouth, we also push the air-sourced energy
down into the tanden where life forces originate and flow. The tan den then
distributes this energy and life force to all parts of the body. It is also
capable of storing up a good supply of energy (ki) from the universe and
releasing it at will with instantaneous physical power (kime). The more we
practice and are receptive to this concept of breathing the universal life
force, the more our energy grows.
Although zazen means "no mind, no thinking, no thought," it is first necessary
to concentrate and meditate (deep thought) on our breathing exercises until
they become automatic. Once our deep breathing becomes automatic with no
thought or intention, we are then ready to reach the level of zazen, an art in
itself and a state of being that takes many years to achieve.
Zazen (or Mokuso) is a recuperative and peace-of-mind posture assumed both
before and after martial arts training or contests. Zazen is usually performed
in a sitting (seiza) position while maintaining a thought-free mind, yet
totally aware of external influences. The level of the mind should not be that
of a waking dream. That philosophy is opposed both to Mushin (no mind, detached
mind, free mind) and to Zazen in which one responds to any attack instantly and
naturally. Zazen is viewed as thought without thought, thinking without
thinking, (hishiryo satori) a division or higher level of thought without
thinking which modern psychologists refer to as consciousness.
Zazen is not a form of meditation or mental exercise. Rather, it is the return
to what is regarded as the normal human condition; a state of mind tree from
the pressures and demands of daily life, and tram any goals or desire for gain.
The wish to reach any goal by perfonning Zazen will prevent one from achieving
it.
In the seiza posture, one relaxes by breathing calmly while attempting to
maintain an empty (thought free) mind. The three components of Zazen (posture,
breathing and mental attitude) should be peaceful, stable and natural. The
posture and breathing are easier to learn, and their physical benefits can be
immediately felt. However, the proper mental attitude, which is of primary
importance, is difficult to comprehend and attain. One must practice positive
Ki to even attempt Zazen. The pure state of Zazen is freedom of mind or peace
of mind. It is through the practice of Zazen that the Samurai arrived at the
perfection of their art. This is why Zazen is called the religion of the
Samurai.
Meditate: To consider, in deep thought
Thought: The act of thinking
Think: To consider, to reason, to surmise
Mind levels during Karate Movements:
Kata:
3rd level: Mushin, not thinking, body moves fast and naturally
2nd level: Thinking sometimes, body still awkward, rhythm and
timing off
1st level: Thinking too much, confused, off balance, uncoordinated
Kumite:
3rd level: Mushin, detached mind, no thought, body reacts
instinctively
2nd level: Thinking produces the 4 mental blocks, body movement is
slow
1st level: Don't know what to do or what to think; the mind freezes
The main feature of Martial Arts or (in earlier years) samurai
training was that it treated the student or warrior holistically (body, mind,
and spirit) - as a whole person. It recognized that when one gets into
tournaments or battles, the technical skills (external) are inseparable from
what is being experienced mentally (internally). If there are emotions of fear,
worry, self-doubt (or any mental block), the fighter's outward performance will
be directly affected. If the fighter is terrified, he may never set foot on the
battlefield; he may run away - as do those individuals today who let
opportunity slip by because they are too afraid to even to meet their fears
head on (zantostu) from the kamae position.
Martial Arts in Japan teach that the spiritual side of a person is.
considered of far greater importance than technical skills. Whatever one's
field of endeavor, the inner dimensions of personality such as courage, will,
commitment, loyalty, dependability - in one word spirit is primary. The person
(spirit) first, technique second. ,"Behind Technique is Spirit. " The quote
"Zen seven, ken three" applies to one's training. Ken means technical ability
(with the sword) and is only 30 percent responsible for your success. The 70
percent factor of Zen (practice, good, goodness, do good, return good for evil,
do not hesitate in what is right 01," good, complete, whole) is the spirit
inside you. Martial Arts inner training is devoted to cultivating that inner
person in you. Can a person be trained to overcome fear? Can someone learn
courage? Can someone acquire self-confidence and spirit in action? Can you leap
forward against all odds? Can you stand up against someone bigger than you? The
answer' to such questions is found in the inner training of Martial Arts and it
is always yes.
Warriors were ordinary men who through hard training became capable
of extraordinary feats of courage that were believed to be impossible. They had
to overcome the fears, hesitation, doubts, and second thoughts that entered
their minds before battle. Through hard training, you will increase your ken
(technical skills). As your technical level increases, so will your inner
spirit. You will "feel" the benefits of "sweat" training as you begin to win
more than lose. However, you must occasionally test your skills in order to
measure your progress. Practicing only kihon or kata may give you false
confidence in your ability to "fight on the battlefield" Competing in
tournament kumite is an excellent way to test your courage. Those who compete
can tell you of their experience with "butterfly stomach" or "cold feet."
Overcoming these anxieties is an important victory in life. Even more important
is the challenge you must face in deciding to compete. Keep in mind that this
is the closest experience you will have to a "real life" attack.
"Everyone has spirit. You must know how to develop and bring it
out when you need it whether in tournaments, in your daily life, on the
street." - Author Unknown
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