The Martial Artist

When I started Training at the United Studios of Self Defense I was introduced to meditation,  We used to meditate for a few moments to clear our minds and to be present in class before class, and for a few moments after class reflect on how class went, what we learned, what we did well at, and ofcourse what we need to really work on.  This is not done as part of my TKD classes as a group but something I still do on my own after I get changed but before I enter the dojan. 

Spiritual Page
On this page I am going to be providing you with some instructions on diffrent forms of mediations that range from simply things to clear your mind to more advanced meditations for drawing in elements, guides and energy from the world around you.  For some people mediation will come easy, for others it may be a chore, however one thing is true.  The more you practice the better you get at at.  Another thing to consider is thier is no set time limit.  If you only have 3 five minute blocks to set aside for meditation in your day then that is wonderful, if you have more time then that is even better.  For me I use the 3 five minute blocks to my best advantage.  I will do a simple mediation when my day starts to focus on what is ahead, in the middle of my day for 5 minutes either using "Bow to Life", or 365 Tao which ever seems more fitting to my mood or present situation, and I will do a five minute session at the end of my day to reflect on how the day went and to clear my mind so I can have uninterrupted sleep. 

I am also going to be posting a few passages from both "Bow to Life" and "365 Tao" that I find interesting.  If any of those passages are interesting to you then I HIGHLY recommand picking the books up.

Qigong Meditations
Counting Meditation
- lay on your back
- 4 count breath in, 4 count breath = on cycle
- Start with 25 cycles then progress to 50,75,100
- On your breath in and out I like to breath in with the concept of knowledge and breath out ignorance. If you decide to use concepts instead of counting in and out to a count of 4 I recommend that your concepts are about he same length to keep your breathing stead.

Abdominal Breathing
- sit cross legged with your back straight
- hold your left palm over your abs, and your right palm over your left
- follow your breath - see and feel the heavenly chi/ living force enter your body and cycle through, and watch the negative energy leave your body (Focus on feeling the energy in your abs circulating throughout your body)
- this can be done in a sitting, standing or laying position

3rd Eye Meditation
-sit in Lotus, Half Lotus or on your knees
- sit with your back straight and your hands resting on your knees
- bring attention to in-between your eye brows
- focus thoughts on specific event and keep focus
- with practice you may feel a warming sensation in the 3rd eye area
- I personally use this meditation before practice, belt test and competitions the most and sometimes in the start of the day. It helps me to see the things I would like them to be and helps to enforce the power of positive thinking

Affirmations
- sit in cross leg position
- close eyes and relax the body
- focus on 3rd eye are, steady breath and clear your mind
- repeat affirmation quietly to yourself 5 times
- repeat affirmation in your mind 5 times
- see yourself actually achieving the event in your mind

3 Dan Tians Meditation Dan = essence of energy, Tians = area for essence of energy
- see and feel heavenly chi enter through your upper Dan Tians (3rd eye)
- feel it filter through middle Dan Tain (solar plexes)
- fill up lower Dan Tian(Chi spot, ¼ inch below your navel)
- feel the energy cycle through your body and out of your palms, or to the area that is need of healing energy

Wu Hsing Meditations 5 elements/ 5 material agents (Do not forget, these meditations are for drawing chi necessary for healing, they are not just mind clearing meditation exercises. I will be covering healing practices in a later section that will use the chi your gather from these mediations as well as the other ones posted two weeks ago.)

Water
- essential to life
- 2/3 of our bodies
- Where we spend the first 9 months of our life
- Cleans the mind and the body

Benefits of Water Meditation
- issues with the kidney, bladder, urinary track and reproduction
- those who suffer with fears will find courage

Water Meditation
- can be done indoors or outdoors
- close eyes, draw senses inward
- sit comfortably with back straight, relax your body part by part
- listen to the sound of water surrounding you, feel it run within you
- breath in the energy of water, then exhale energy back into it, breath in power, courage, breath out fear
- 10 breath cycles
- Focus on the water source for a few minutes
- Bring self out of meditative state, rub hands, eyes and tape body from head to toe

Wood meditation

Benefits of Wood Meditation
- liver, and anger issues
- gain understand of the trees, withstand the other elements of nature, draws life from both the earth and the heavens

Wood Meditation
- Find a tree, one that draws your attention, mentally great the tree, and ask if you can share its healing energy, and help remove your negative energy
- Sit on the ground crossed legged in front of the tree
- Close your eyes, dray your senses inward
- Relax your body system by system
- Become one with your environment
- Inhale energy of the tree, exhale and give the energy back to the tree
- Visually the tree offering you healing energy, while removing your negative energy, feel a energy link between you and the tree
- Clear your mind for 36 breath cycle count
- Rub hands, eyes and tap your body awake when finished

When done with practice you will feel a connection to the tree, if someone breaks off part of the tree, or drives a nail into it, you will feel it. If you can plant a tree and visit it often, when you do connect with the tree, over time you will notice the connection and bond you have.

Earth

Benefits of Earth Meditation
- Helps digestive system
- Strong Chi Development

Earth Meditation
- standing or sitting with your feet touching the floor, barefoot if possible
- relax your body from head to toes systematically
- become one with the earth
- feel earth chi entering your body through the soles of foot as well as your toes
- breath in the earth chi, and expel all negativity
- 18-36 breath cycles - Run hands, eyes and dust of your body

Fire

Benefits of Fire Meditation
- heart, repertory, and circulatory systems
- helps people with envy and hatred

Fire Meditation
- Indoor or outdoor, campfire, or a candle will be necessary
- Sit upright, with your back straight
- Relax your body systematically
- Look into the fire, imagine you are surround by a ring of fire
- Watch flames dancing, feel the heat of fire awaken your inner vitality
- Imagine yourself absorbing healthy energy of fire, while negative energy leaving your body is consumed by the fire
- Keep this state for a few minutes
- Rub hands eyes, brush off from head to toe

Metal
- basis of all energy types
- energy of strength
- bedrock of life force
- related to lungs and long life
- acts as a conductor for the other elements

Benefits of Metal Meditation
- repertory issues
- good to cast off sadness, depression and grieving

Metal Meditation
- indoor or outdoor, if indoor try to open a window
- sit up with your back straight - visualize a shiny metal mountain in front or your or that you are on top of surrounding you
- feel the chi reflecting off of this mountain into yourself
- breath in the metal healing chi into your lungs, and expel negative emotions
- 9-36 breath cycles
- Keep your focus of this mountain for a minute or so after breath cycles
- Run hands, and brush down your body

Chakra Meditation

Basic Meditation

While listening to this music, or any other music focus on gaining energy from the world around you.  This is done by focusing on your breath, breath in for 4 breath, breath out for 4 breaths.  Once you are focused feel the Ki from the energy around you enter through your 3rd eye, or lower dan tain (navel area) and feel that energy cycling through your body using your blood stream as a transportation system.  Feel ki also entering through your in breaths and harmful energy flowing out as your breath out.  You can do this for atleast 3 minutes to as long as you like.