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At
Ni Kawa Kai we introduce meditation to students that have
reached 2nd kyu brown belt. Meditation is practised at the
Black and Brown belt training sessions, however all students
are welcome to attend our forest Aruki training sessions and
begin seated meditation. As discussed in previous editions
of our technical bulletin's meditation for beginners is basic
and based on the breath count and listening method for centralisation
and mind focusing . Very briefly, meditation is the technique
of controlling and guiding the focus of the mind and its thought
process, providing us with the ability to channel mental activity,
and reduce our random thought processes. Over the past two
thousand years or so different types of meditation have evolved
and developed to facilitate concentration. Each type of meditation
technique will emphasise the development of different skills
required to reach differing goals.
Some
people make the mistake of thinking that meditation is a form
of self hypnosis. Meditation and hypnosis are very different
in there goal orientation. Hypnosis is a process by which
our conscious mind is placed at rest so that our subconscious
mind can be accessed. That way we can receive direct programming
for desired changes in our perceptions of things, reactions
to things, or recollections of things. The subconscious is
set up to receive or recall that which the conscious might
work to block or cloud. In hypnosis, we still the conscious
mind and talk to the subconscious. However meditation offers
a stilling of our conscious mind, followed by a further stilling
of our subconscious mind. Rather than access the subconscious
for specific results as in hypnosis, in meditation we allow
the stilled subconscious to dictate in its own way to us those
insights and breakthroughs that are often referred to as intuition,
inspiration, and higher consciousness realisations. In meditation,
we still the conscious mind and listen to the subconscious.
Many
sporting/competitive martial arts students dismiss meditation
as something that is not useful and nothing to do with developing
fighting skills, saying, 'How can something as peaceful, quiet
and introspective as meditation be of any help to you in the
midst of action and violence?'. It is interesting, that what
they think has little to do with the reality of developing
good instinctive fighting ability. Historically we know that
the Japanese samurai warrior used Zen meditation as part of
their training. These men were revered for their total commitment
to action, having an unsurpassed fearfulness, mastery of fighting
technique and indomitable spirit. The traditionalist and non-sportiest
- knows that meditation work's to achieve clarity of mind,
and helps us free ourselves from the chains of conscious thought
and emotion's that act to slow our reactions. Police reports
tell of police officers faced with a high stress, threatening
situation, freezing. They report that the incident slowed
down, but the correct actions as taught in training were not
forthcoming.
"I
didn't see the punch coming. All I could see was the knife."
Mediation
is another tool that prepares our mind for high stress combat
situations, reducing the intense emotion of fear, freeing
our reactions to go automatic. There are many types of meditation,
however the first problem we face as beginners is what do
we do when sitting still? Or should we ask the question what
don' t we do?.
Before
we can answer any question, we must first look at the various
ways that the mind functions. Historically, there are three
types of mind function, Clear, Observe and Direct, each lead
to the development of a particular school or theory of meditation.
Each mental power is desirable, "That is, no intelligent
being would turn down the offer of any of the three powers".
It is also true that each mental power must be developed,
cultivated, and "earned". Meditation is therefore
the practice by which the hindrances to these different mind
powers are overcome.
The
Three Powers of The Mind:-
1)
CLEAR - You can centre your mind on itself alone
2) OBSERVE - You can watch your mind do something
3) DIRECT - You can cause your mind to do something
Because
the natures of these three powers themselves are different,
the types of cultivation and development must be different.
To develop these abilities we must meditate differently.
This
can sound so theoretical as to make unclear the differences
that do exist in mind science training. Here are some research
suggestions that will give you a better feel for the different
kinds of meditation available to, helping to enhance our mental
abilities.
Stephen
K. Hayes.
1.
CENTERING MEDITATION
This
type of meditation is known as shamatha , and works towards
discovering and make accessible at will a centred and unmoved
state of inner stability and clear vision. we "stop our
minds from running", We learn how to prevent our thoughts
from running away with us. Employing shamatha meditation we
learn how our mind's restless nature works to prevent us from
facing those thoughts and realisations that threaten and cause
discomfort for preconceived ideas and assumptions of who or
what we are. We learn how to rise above the temptation to
avoid the responsibility of sharpness of vision and stay within
the comforts of distraction and automatic busy living. This
calming and centring of the mind, with its emphasis on cultivating
an awareness of the "empty-of-distracting-forms"
state of mind-spirit potential alone, is most characteristic
of Zen meditation. Anything that conflicts with this search
for the experience of absolute transcendent Centerdness would
therefore be seen by traditional Zen teachers as being in
conflict with the spirit and methods of Zen practice. Mikkyo
methods are seen as other than Zen.
This
type of meditation exercise is described in Chapter 5 of Stephen
K. Hayes Spirit of the Shadow Warrior Ohara Publications Ninja
Vol. 1
2.
INVESTIGATING MEDITATION
Investigation
meditation known as vipasshana or "insight" meditation,
we monitor the flow of awareness and realisations as they
move through our observing mind. We watch our mind at work
to see how our mind does its work. Employing "insight"
meditation, we learn how our mind has standard tricks to keep
us from fighting our preconceived beliefs when they clash
with external actuality.We learn how to rise above the temptation
to stay within the comforts of small vision and limited power.
This watching the mind in action and gaining insight as to
the functions of the mind is most characteristic of Theravada
meditation.
The Theravada tradition is especially strong in the countries
of Southeast Asia, such as Thailand or Burma, and does not
have any historical presence in Japan. This method is said
to be closest to the original mind and spirit sciences developed
and taught in India by Siddhartha Gautama, historically referred
to as the Buddha.
This
meditation exercise is described in Chapter 4 of Stephen K.
Hayes Spirit of the Shadow Warrior by Ohara Publications Ninja
Vol. 1.
3.
VISUALISING MEDITATION
In
this type of meditation, we wilfully re-programme our mind
to alter its conditioned perceptions of the world. We put
our mind to work, we train our mind for higher living. Employing
this eidetic visualisation meditation, we learn how to train
our mind's vast resources in order to create a momentum of
advancing accomplishment for ourselves. We learn how to rise
above the trap of living within the cramped limitations of
pre conceptions, assumption, delusion, fear, and misdirected
power. This type of meditation is called Mikkyo, or esoteric,
and requires us to be in a specific kind of environment and
psycho-emotional atmosphere. Such meditations will not appear
in books because the initiation must be in the form of a direct
experience. We must have a teacher to receive the actual meditation
initiations of Mikkyo esoteric practice.
This
meditation is described in Chapter 7 of Stephen K. Hayes The
Mystic Arts of the Ninja. - Contempory books
HOW
TO MEDITATE
Before settling down to meditate - go to the bathroom, blown
your nose, scratch all itches, and cleared your throat. The
simple technical part of "how to meditate" is easy
to describe. In a quiet place, relatively free from distractions,
sitting comfortably upon a firm pillow or meditation stool.
In some dojo the students use big round zafu, under which
are placed flat zabuton pads, with a printed symbol personal
to each student. For sitting meditation, you should wear loose
comfortable clothing. A martial arts gi is good. Your buttocks
should be about six to nine inches higher than your ankles.
The traditional seiza sitting position we employ in the dojo
or a full or half lotus position is good, but do not cripple
yourself. Remember, with any luck, we should be meditating
when we are 90, so take it easy. Sit up straight and allow
the muscles of your torso to actively work keeping you upright.
Once
you are in place on your seat, be aware of your eyes, keep
them loosely shut, be aware of the light, and allow your gaze
to fall to the ground in front of you effortlessly. As a beginner
you may experience what is now known as 'inner television'
- shopping lists, old quarrels, and if-onlys, what we doing
next. These are natural thoughts that will slowly disappear
as you learn to let them go. When a thought arises, acknowledge
it calmly and then watch it go. Observe it in an unattached
and unconcerned fashion
Classically,
your hands are folded together with palms up, the thumb of
your left hand held inside your right hand barely touching.
Proper posture is essential. Your spine should be erect but
not stiff. Imagine a dotted line running from the top of your
shoulder to each ear lobe. Keep the line straight. Elbows
are not too far in, not too far out. Your tongue should rest
lightly against the roof of your mouth. Begin to settle by
moving your body slightly until you feel balanced and comfortable
ready for the meditation session.
The
initial discipline required for meditation is difficult for
beginners, which is why the un-disciplined give up easily.
Persevere. Keep going. The eventual reward is worth the wait.
The mind can so easily become like a wild unruly monkey, resisting
any sort of disciplined direction.
Use
the breath as a centring device to channel the workings of
the mind. Sit lightly and use those little sounds to stablise
your thoughts and increase your awarness. Listen further and
further away. If you find yourself enmeshed in a thought,
avoid wordy descriptions in response, effortlessly let the
thought go. Just return to following the breath and listening
to the sound. without any self-criticism or judgments. Practice
meditation long enough, often enough, and gently the thoughts
begin to retreat and the light you seek begins to manifest.
Since the beginning of time, mystics and creative people have
developed the means to discipline the mind to help stimulate
states of well being. These states relate to the release of
endorphins and result in a mild, relaxed euphoria. Recent
research indicates these internally induced natural substances
are more potent than synthetic opiates and are by-products
of when physical and mental well-being predominate in people
who have a positive viewpoint concerning themselves the world,
and others. The benefits of "the relaxation response"
and uses of meditation are well documented.
The
environment in which we meditate ought to be without too much
stimulation - it should be quiet, not too bright or too dark,
not too hot and not too cold, without strong odours or perfumes,
and without the likelihood of disturbance from people or animals.
We should avoid moving - in order to scratch and itch or to
relax a muscle - because the sound of us moving may distract
others, and also because it stimulates our own sense of touch.
If you let it, the urge to move will subside and you can sit
very deeply.
Tips
on Meditation
1. Find a quiet place away from the distractions. Group meditation
is a good starting point for beginners.
2. Make sure you have allotted yourself plenty of time.
3. Relax as much as possible. Sit in a comfortable position.
You may even lay down if you wish. Just don't get so comfortable
that you doze off!
4. Relax.
5. Begin to breath deeply. Fill your lungs with each breath
you take. Breath from your centre. Your centre is located
just below the naval. Inhale slowly.
6. As you become accustomed to the breathing, begin to count
your breaths, don't try to count over five breaths. This can
lead to you losing concentration on the breathing itself and
concentrating on what number is next. As you inhale, mentally
say, "one". Hold the breath, then slowly exhale
and hold the breath out, repeat the count until you feel you
self beginning to relax into the meditation, then continue
to cycle the breathing, slowly increasing the length of the
breaths.
7. Do not be disappointed if you do not achieve the results
you were expecting the first few times. Meditation, like anything
else, takes practice. The more you do it, the better you get
at it.
The
use of meditative states appear magical to those unfamiliar
with the mind sciences associated with the Ninja martial arts,
but are regarded as the best way of teaching a neophyte the
positive mental attitudes necessary for channelling energy,
properly integrating mind, body, and experiencing personal
growth. This manipulation of energy is considered a practical
utilitarian tool by those who understand the technology.
"If
you are afraid of the sword, you will die by it,"
Donn. F Drager
Sensei
of the esoteric arts are cautious and careful because of the
danger of being perceived as the source of all wisdom by their
students, thereby creating dependence inadvertently while
developing the students' strengths. The technical term for
this is dependency transference and can result in holding
the teacher in inappropriate awe. Remember that enlightenment
is not some external thing you reach out and grab. It is not
some entity separate from you now. Its potential is inherent
and within us all. We find it within ourselves. We do not
get it from some other source.
'When
you sit on the cushion in meditation, you are the Awakened
One.'
Dogen (1200-1253), the founder of Soto Zen
Bibliography:-
Christopher Caile Fighting Zen How Meditation Can Enhance
Your Fighting Skills
Stephen K. Hayes Spirit of the Shadow Warrior by Ohara Publications
Ninja Vol. 1.
Stephen K. Hayes The Mystic Arts of the Ninja. - Contemporary
books 1985
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