The Inward Martial Art

Training and Calming the Mind
Often the most difficult opponent we face in martial arts is the one in our own mind. The following technique helps us to train and calm our minds, improve our martial arts and daily lives.

The Sitting Position
Sit cross legged on a cushion or sit on a chair. The technique can be done lying as well. Whatever the position keep the back straight but not rigid, leaving your hands on your lap or by your side if lying and keep the eyes closed.

The Technique
There are two options depending on what is more suitable. Both involve bringing your attention to the tip of the nose and concentrating on the in and out breaths there. Attention should be on the sensation of the breath as it enters and leaves at the nose tip. It comes in cool and leaves slightly warmer. To aid concentration one makes a mental note (details given below) on the in and out breaths. As a rule the mental notes should be made while the breath is entering or leaving not in the moments before or after. The mental notes can be dropped once concentration is established.
When doing the technique it is important to breathe normally not forcing the breath; whether shallow, deep or just normal go with however it is.

Method 1: Counting
On the in breath hold attention at the nose tip and mentally note “In One”
On the out breath hold attention at the nose tip and mentally note “Out One”
On the in breath hold attention at the nose tip and mentally note “In Two”
On the out breath hold attention at the nose tip and mentally note “Out Two”
Continue this up to five then start again this time going from one to six. Then start again and go from one to seven, then one to eight, then one to nine, then one to ten. After ten drop the counting and just hold attention on the breath without any mental noting. Sit for however long you feel comfortable just being aware of the breath as it enters and leaves at the tip of the nose.

 
Method 2: Labelling
On the in breath hold attention at the nose tip and mentally note “In Cool”
On the out breath hold attention at the nose tip and mentally note “Out Warm”
On the in breath hold attention at the nose tip and mentally note “In Cool”
On the out breath hold attention at the nose tip and mentally note “Out Warm”
Continue labelling the in cool and out warm breaths for 3-5 minutes then drop the mental noting and just hold attention on the breath as it enters and leaves. Sit for however long you feel comfortable just being aware of the breath as it enters and leaves at the tip of the nose.

The Wandering Mind
Our mind likes nothing more than to wander, “What am I doing next week?” “I wish I was on holiday on an exotic beach!” “That person at work is really annoying me!” Our mind just likes to go here and there, that’s the way it is. However, for this exercise we need to keep this in check. When our mind does wander from the counting or labelling and from the breath just bring it back and carry on. It may wander many times simply bring it back many times. That’s ok.

The Calm Mind
With practise our wandering mind can settle and we can hold our attention on the breath. When this happens the sensation of breath becomes increasingly clear, concentration deepens, thoughts quieten and the mind can become quite calm and still. This gives our mind a welcome break and refreshment from the often hectic goings on of daily life. In this state of calm the mind is not dull or falling asleep but actually quite alert. It is just that the sensation of the breath fills the minds attention as apposed to anything else. This is what brings about the stillness and calm, the attention being on one object instead of flitting around to many.

Benefits
There are many benefits to becoming skilled at this technique. Firstly it should be remember it is a skill to be learnt and worked on. The calm and tranquil mind won’t be achieved on the first sitting and can in fact take many months even years of determined practise. Once learnt though it is a useful skill, it improves concentration, improves patience and helps one relax.
This technique can give that little extra to ones martial arts by calming the opponent within.

Information thanks to Kickboxkarate student Paul Meek