FOCUSING THE MIND IN A RELAXED MANNER
"Lifting the Sky" during an Intensive Zen Course in Ireland 2016
Question
Could Sigung share with us what is the best way to focus the mind, relax physically, emotionally and spiritually?
Karol
Answer
The best way to focus the mind, and to relax physically, emotionally and spiritually, depends much on the developmental stage of the individuals.
Before answering, I would like to add “relax mentally” to the question. “Physically, emotionally, mentally and spiritually” are four aspects in Western concept. In the Chinese concept, which mirrors many Easter cultures, there are only two aspects, namely the body and the heart.
The “heart” includes the emotional, mental and spiritual dimensions. Hence, in the Chinese concept when one talks of the body and the heart, he includes the four aspects of the physical, emotional, mental and spiritual aspects of Western concept.
It is worthwhile to mention that the mental aspect is different from the spiritual aspect. The mental aspect deals with the intellect, whereas the spiritual aspect deals with the spirit. When one reasons or philosophizes, he involves the intellectual aspect. When he is peaceful and happy, he involves the spiritual aspect.
There are actually two stages in the question – one, to focus the mind, and two, to relax physically, emotionally, mentally and spiritually. It is easier to reverse the two stages, i.e. firstly to relax physically, emotionally, mentally and spiritually, then to focus the mind.
There are many developmental stages, but all these developmental stages may be classified into three levels, namely the elementary, the intermediate and the advanced.
At the elementary level, the best way to relax physically, emotionally, mentally and spiritually is just to relax, without caring about whether the relaxation is physical, emotional, mental or spiritual.
Most people would say that it is easier said than done. It is easy to say, “Just relax,” but difficult to actually relax. But in our school, Shaolin Wahnam, interestingly, it is easier done than said. Just relax, i.e. actually doing the relaxing, is easier than finding words to describe.
Relaxing is natural. Walking, which we do everyday, is not natural. You took about 9 months to a year to learn how to walk.
To relax, all you need to do is not to tense your muscles. Not tensing your muscles is actually easier than tensing your muscles. Not doing anything is easier than doing something.
But most people are tensed habitually, usually without their realizing. So, you need some time to relax successful, but certainly it can be done. Just relax. You can relax in any comfortable position, whether standing, sitting, lying down or moving about.
Once you can relax, you can proceed to the next step of focusing your mind on whatever you are doing. If you are not doing anything, just do some simple things, like picking up a pencil and putting it down, then picking it again and putting it down. Just focus on what you are doing, but you must do so in a relaxed manner.
Initially, just focus on doing something in a relaxed manner for a very short time, like a minute or two. Gradually you can increase the time.
When you have attained the elementary level of focusing the mind in a relaxed manner, you can proceed to the intermediated level.
First we learn how to relax physically, emotionally, mentally and spiritually, then we focus the mind. Standing meditation at the Wuji Stance is excellent. First we just relax, instead of in any comfortable position we adopt the Wuji Stance. Then we relax physically, emotionally, mentally and spiritually, perform one aspect at a time, then all the four aspects at once. Those who have practiced Cosmic Shower will have no difficulty.
When we can relax physically, emotionally, mentally and spiritually all at once, we can proceed to focusing the mind. An excellent exercise is Lifting the Sky. The main purpose is not to generate an energy flow, or to develop internal force or any skill, but to focus the mind.
We can choose to focus on the movement or on the breathing, but not both at the same time. Choose either one. When you life your hands, or when you breathe in, just be gently aware that you life your hands or breathe in. When you lower your hands, or breathe out, just be gently aware that you lower your hands or breathe out.
It is sufficient if you can perform about 60% of the time. In other words, out of any 10 times when you lift or lower your hands, or breathe in or breathe out, you are gently aware of your lifting or lowering your hands, or breathing in or breathing out about 6 times.
Hence, you can focus your mind at a physical, emotional, mental and spiritual level at the intermediate level. Start with a comfortable time, then gradually increase the time.
Then you can focus your mind in a physically, emotionally, mentally and spiritually relaxed manner at the advanced level. Sit in a lotus position or semi-lotus position. Because of our advanced skills, members of Shaolin Wahnam can sit upright on a seat in a relaxed manner.
Clear the mind of all thoughts, then focus on just one thought to arrive at a one-pointed mind. You may think of your dan tian, or you may gently look at a real object, like a stone, a short distance in front of you, in which case you keep your eyes slightly open. Or you may gently count from 1 to 4 then repeat continuously. Or you may recite a short mantra or any non-sensible words. You will then have a crystal clear one-pointed mind at the advanced level.
It is important that the methods involve skills, and not just techniques. These methods are not recommended to be practiced on your own. You need to practice them under a master.
Sitting meditation on a chair during an Intensive Zen Course in Ireland 2016
The questions and answers are reproduced from the thread Questions on Wuji Stance or Standing Meditation in the Shaolin Wahnam Discussion Forum.
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