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Mindfulness Meditation
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Optimistic or pessimistic thoughts and feelings, noises, the things you see – everything around you, may it be distraction or not should be received as you do mindfulness meditation. You are not to exclude anything with this type of meditation; all you need to do is sit down in peace and perceive any past or present events and feel any emotions you might encounter in the course of meditating.
Mindfulness meditation however is contradictory to active meditation. This type of meditation involves not pure sitting but letting your body move – from slow to intense movements. It is a process where a practitioner can undo all suppression as well as negative emotions by letting the body move and easily go into stillness.
Posture Talk
Posture is important in mindfulness meditation so that energy will flow better. A comfortable seating position should be selected; it does not matter whether it is lotus, Burmese or Seiza positions. Let your hands rest on top of your thighs. The palms of your hand should be on a downward position.
On the other hand, posture is not extremely important with active meditation. You can do any movements you wish to undertake such as walking, dancing, or stumping of feet. Shouting, laughing and crying can be incorporated as you move.
The Meditation Process
Once you have assumed a comfortable seating position, you are now ready to undertake the mindfulness meditation wherein you need to become aware of the current moment. You should experience what is happening right now at this very moment where you would welcome yet slowly dissolve the fear, rage, qualms, and reservations in life.
Mindfulness meditation teaches you to be conscious of what is happening in your life as well as your environment. It lets you witness the good and the bad events. Most importantly, it lets you respond in a positive way to the matters you have become aware of.
Release of tension and stress may be the comparable factor between mindfulness and active meditation. There are five processes a practitioner should undertake with active meditation.
1. Do frenzied and unsystematic breathing. This is done with the belief that it is through breathing which invites repression so it is also in breathing that it will be freed.
2. Act mad. This is done in order to free yourself from negative emotions you are keeping within. When you do this step, you need not be serious. You need to act mad and play with your body. Jump, dance or jog if you want to. Let shouting, laughter or wailing accompany your actions.
3. Release Hoo! You need to repeatedly say, scream or yell "Hoo!" By doing this, you are increasing your sex energy.
4. Stop. Whatever position you are in when the leader says stop, immediately put an end to everything that you are doing and be still with the position you have. Now is the time to discern.
5. Celebrate.
The type of meditation to undertake varies from one person to the other. There are instances that mindfulness meditation may work well for you but not for your partner. The most important aspect of meditation is the result – you need to feel good and relieved.
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BONUS : More Chi!
The following is an excerpt from the book The Shaolin Workout
by Sifu Shi Yan Ming
Published by Rodale; May 2006;$29.95US/$39.95CAN; 1-59486-400-4
Copyright © 2006 Sifu Shi Yan Ming
More chi! Train harder!
Sifu often encourages his students with the cheer "More chi! Train harder!"
What does this mean?
Chi (also spelled qi) is often translated as "life force." It is similar to what we in the West mean by "energy," but it's much more than that. Chi is the vital force that flows through all things -- humans, animals, plants, rocks, microbes, mountains. Chi connects us to all other things in the universe. It is the source of all spiritual, mental, and physical energy and health. It is dynamic, circulating in us like our blood. It has been compared to electricity flowing through circuits, and to the force flowing around magnetic poles.
When our minds, hearts, and bodies are in harmony and in balance, the chi flows freely, helping us to live beautiful lives. When our lives are out of balance, the chi may be blocked or depleted. Stimulating the correct flow of chi can heal us when we are sick and invigorate us when we are tired.
Chi is the force that gives kung fu masters like Sifu their incredible power. It is through stimulating and guiding the flow of chi that we train and push our bodies to actions we might never have known we could do before. This is why we constantly cheer one another on with the cry "More chi! Train harder!" The more chi you put into your exercises and movements, the harder you are able to train. The harder you train, the more you master your body and its movements, and the more chi you'll have.
Some beginners fear that they'll never be able to master certain stretches or movements. It's not unusual to experience some muscle pain when first performing certain exercises and stretches. A "pulled muscle" is a muscle that's not used to being stretched and worked. In the modern world, we use our legs for so little. We sit all day in our cars, at our desks, on the sofa, watching TV. Now you're suddenly asking your muscles to do some work. It's no wonder they're sore!
The wrong way to respond to that sore muscle is to tense up, physically or mentally. Tension will only block the flow of chi to that muscle.
The right way to respond is to relax your body and your mind, extend your body and your mind, and train harder. Athletes have that saying, "No pain, no gain." That's what "Train harder!" means as well. Don't back away from the work, don't tense up, and certainly don't give up. If you give up on your exercises, you give up on yourself. Have faith and confidence in yourself, and tomorrow the stretch you found difficult will feel easier. The next day, it will be easier still.
Today, think about how you can apply this warrior's attitude to your whole life. The more chi you put into your life, the more you'll get out of your life. When you feel like you just can't face another day of washing and folding the kids' laundry . . . when your boss drops an extra stack of paperwork on your desk an hour before quitting time . . . when you get home exhausted after fighting rush hour and plop down on the sofa, and your son asks you to help him with his math homework. Whatever chores, problems, or responsibilities you face today, don't flinch from them, don't avoid them, don't feel defeated by them. Tackle them head-on. Put more chi into it and get it done. Train harder!
Reprinted from: The Shaolin Workout: 28 Days to Transforming Your Body and Soul the Warrior's Way by Sifu Shi Yan Ming © 2006 Rodale Inc. Permission granted by Rodale, Inc., Emmaus, PA 18098. Available wherever books are sold or directly from the publisher by calling (800) 848-4735 or visit their website at www.rodalestore.com.
Author
Sifu Shi Yan Ming, a 34th-generation Shaolin warrior monk, is respected not only in the martial arts world but also in the entertainment world by stars like Jet Li, Jackie Chan, Wesley Snipes, and the Wu-Tang Clan. His kung fu classes have been featured in USA Today, The New York Times, New York Daily News, and Entertainment Weekly. Brian Gray of Inside Kung Fu magazine has called him a "living treasure of China." He has also appeared on the Discovery Channel, MTV, and CNBC, among other major networks. Sifu Shi Yan Ming lives in New York City.
The following is an excerpt from the book The Shaolin Workout
by Sifu Shi Yan Ming
Published by Rodale; May 2006;$29.95US/$39.95CAN; 1-59486-400-4
Copyright © 2006 Sifu Shi Yan Ming
More chi! Train harder!
Sifu often encourages his students with the cheer "More chi! Train harder!"
What does this mean?
Chi (also spelled qi) is often translated as "life force." It is similar to what we in the West mean by "energy," but it's much more than that. Chi is the vital force that flows through all things -- humans, animals, plants, rocks, microbes, mountains. Chi connects us to all other things in the universe. It is the source of all spiritual, mental, and physical energy and health. It is dynamic, circulating in us like our blood. It has been compared to electricity flowing through circuits, and to the force flowing around magnetic poles.
When our minds, hearts, and bodies are in harmony and in balance, the chi flows freely, helping us to live beautiful lives. When our lives are out of balance, the chi may be blocked or depleted. Stimulating the correct flow of chi can heal us when we are sick and invigorate us when we are tired.
Chi is the force that gives kung fu masters like Sifu their incredible power. It is through stimulating and guiding the flow of chi that we train and push our bodies to actions we might never have known we could do before. This is why we constantly cheer one another on with the cry "More chi! Train harder!" The more chi you put into your exercises and movements, the harder you are able to train. The harder you train, the more you master your body and its movements, and the more chi you'll have.
Some beginners fear that they'll never be able to master certain stretches or movements. It's not unusual to experience some muscle pain when first performing certain exercises and stretches. A "pulled muscle" is a muscle that's not used to being stretched and worked. In the modern world, we use our legs for so little. We sit all day in our cars, at our desks, on the sofa, watching TV. Now you're suddenly asking your muscles to do some work. It's no wonder they're sore!
The wrong way to respond to that sore muscle is to tense up, physically or mentally. Tension will only block the flow of chi to that muscle.
The right way to respond is to relax your body and your mind, extend your body and your mind, and train harder. Athletes have that saying, "No pain, no gain." That's what "Train harder!" means as well. Don't back away from the work, don't tense up, and certainly don't give up. If you give up on your exercises, you give up on yourself. Have faith and confidence in yourself, and tomorrow the stretch you found difficult will feel easier. The next day, it will be easier still.
Today, think about how you can apply this warrior's attitude to your whole life. The more chi you put into your life, the more you'll get out of your life. When you feel like you just can't face another day of washing and folding the kids' laundry . . . when your boss drops an extra stack of paperwork on your desk an hour before quitting time . . . when you get home exhausted after fighting rush hour and plop down on the sofa, and your son asks you to help him with his math homework. Whatever chores, problems, or responsibilities you face today, don't flinch from them, don't avoid them, don't feel defeated by them. Tackle them head-on. Put more chi into it and get it done. Train harder!
Reprinted from: The Shaolin Workout: 28 Days to Transforming Your Body and Soul the Warrior's Way by Sifu Shi Yan Ming © 2006 Rodale Inc. Permission granted by Rodale, Inc., Emmaus, PA 18098. Available wherever books are sold or directly from the publisher by calling (800) 848-4735 or visit their website at www.rodalestore.com.
Author
Sifu Shi Yan Ming, a 34th-generation Shaolin warrior monk, is respected not only in the martial arts world but also in the entertainment world by stars like Jet Li, Jackie Chan, Wesley Snipes, and the Wu-Tang Clan. His kung fu classes have been featured in USA Today, The New York Times, New York Daily News, and Entertainment Weekly. Brian Gray of Inside Kung Fu magazine has called him a "living treasure of China." He has also appeared on the Discovery Channel, MTV, and CNBC, among other major networks. Sifu Shi Yan Ming lives in New York City.
