Question: "I've been training for a number of years, and I find I am frustrated by my lack of progress. Is there an area of specific importance that you would suggest focussing on for overall improvement?"

The practice of the martial arts is a highly developed physical, mental and esoteric science. For most traditional systems there is an organized method of training that is engaged in over the course of many years. It's important, therefore, that you do not rush your practice. What I specifically mean is that you focus on mastering the basics of your style before moving on to more advanced concepts. In my first column I discussed the importance of breath training. I also explained that all advanced techniques are merely extensions of the basics. The best way to improve your abilities is to master the basics. When I say basics I mean training the breath, flexibility, stances and meditation.

I chose hexagram number five (Hsu: Nourishment) from the I Ching to help answer your question. The image is that of water over heaven. The image is representative of clouds hovering over the heavens ready to drop nourishing rain. You cannot rush the rain. You cannot fix your attention upon the higher while neglecting to prepare what is below to receive the nourishing rain. Balancing practice so that it flows naturally with nature is fundamental to any martial art.

To help nourish your practice and coax your skill into emerging from your spirit I have included an exercise below. Again, remember not to rush things. Skill will emerge naturally if you master the basics. Always practice with the intention to be the best at what you are doing, not in being the first to finish.

The first exercise will help to relax the mind and strengthen the breath. This exercise is called "The Breath of Three Heavens." This breathing meditation will help to strengthen the three dantiens (the three heavens) enabling them to store chi (prana, qi) in large amounts.

The upper dantien is located in the center of the forehead. It corresponds to the physiological functioning of the brain and sensory organs, as well as to the processes of thinking and contemplation.

The middle dantien is located in the center of the chest. It corresponds to the physiological functions of respiration and the circulation of blood and chi. The middle dantien also functions as the emotional center of the body.

The lower dantien is located in the lower abdomen, approximately three inches below the navel. It corresponds to the physiological functions of digestion, elimination and reproduction.

The three dantiens are also the 'houses' of the shen (spirit), chi (mind) and jing (body). The shen resides in the upper dantien, chi resides in the middle and jing is housed in the lower dantien. The breath of three heavens utilizes breath and concentration to activate the circulation of chi throughout the body.

Breath of Three Heavens

1. Relax in a sitting posture.
2. Close the eyes and place the mind (think about/visualize) in the lower abdomen. Feel your pulse beating deep in your abdomen.
3. Breathe slowly and deeply five times while keeping the mind on the lower abdomen.
4. Visualize chi, in the form of a pure, white cloud of energy being drawn into the body and lower dantien every time you inhale.
5. Each time that you exhale, visualize a pure white energy radiating from your body and lower dantien.
6. Breathe in this manner for between 12 and 36 breaths. Then repeat the process for the middle and upper dantiens, respectively.
7. Place the mind on the lower dantien and breathe 12 times. Visualize chi in the form of white energy accumulating in your lower dantien.
8. Relax and breathe in a comfortable manner.

Please feel free to email me with any comments or questions. cjs@hsuyun.org

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