MOKUSO 黙想 : Harnessing Silent Meditation for Enhanced Mental Synchrony in Martial Arts Practice and Daily Life
The Pen and Sword Journal - Vol 6
Mokuso, pronounced as "moh-kso," is a Japanese term denoting a form of meditation that embodies the essence of "gazing inwardly towards the heart." It's also interpreted as "serene contemplation." This concept involves achieving a mental state through a combination of mental training, relaxation, and controlled breathing, all accompanied by proper posture.
By attaining this state, individuals can return to a mental state akin to newborn innocence – devoid of fear, stress, pain, and doubt. This mental clarity enables practitioners to empty their minds, much like the term "karate" suggests, allowing them to confront diverse situations with unbridled focus and emotion-free resolve. This practice finds its roots in the Zen Buddhist principle of “Mushin”, signifying the "state of no-mind."
Understanding Mokuso
Mokuso represents a practice of mental refinement. It involves ascending to a heightened state of consciousness where daily predicaments, work-related stresses, and personal issues are relegated outside the realm of one's mental landscape.
For seasoned martial artists, the act of purging the mind from distractions paves the way for executing techniques and movements effortlessly and instinctively. Tension and emotional turmoil squander valuable energy and speed, directing attention to trivial matters while neglecting decisive elements of combat. An uncluttered mind, firmly focused on combat or training, liberates fighters from the shackles of external influences, facilitating intuitive reactions and actions.
When to Engage in Mokuso
Meditation stands as an ideal passive pursuit for human beings. Just as engaging in martial arts actively nurtures the body and mind, Mokuso primes the mind to exert better control over the body.
The opportune times to practice Mokuso are both prior to and after training sessions. Commencing with Mokuso beforehand aids in divesting the mind of troubles, engendering immediate concentration on training objectives. By clearing our mind from the effects of emotions, individuals immerse themselves in the forthcoming experience, optimizing their enjoyment.
Post-training, Mokuso offers a respite to relax, recuperate, and recalibrate thoughts, preparing for the transition back to daily life. This reflective process permits the consolidation of acquired knowledge while purifying the mind. The act of unwinding alleviates stress, thereby engendering a transformed perspective. This synthesis of physical and mental gratification finds its zenith upon leaving the training arena.
Embarking on Mokuso: A Methodical Approach
Mokuso involves the convergence of bodily posture, deliberate breathing, and unwavering concentration.
Posture:
Mokuso can be performed while seated on a chair or even reclining on the floor, yet the optimal posture involves adopting a “Seiza” stance.
One must assume a comfortable position with the sit bones grounded and the spine elongated. The back should mimic a stretch towards the ceiling, while the chin draws slightly backward and toward the chest, allowing the shoulders to relax. If seiza is uncomfortable, sitting cross-legged is an option, but maintaining an erect spine remains crucial.
The left hand's backrests upon the right palm. The tips of the index fingers gently touch, creating an "eye" facing the hara (subabdominal region), as if the two fingers were extensions of one another. An alternative hand configuration involves placing them on the thighs in seiza, fingers aligned and pointing inwards. Eyes closed or lowered, ensuring that external stimuli are minimized.
Nevertheless, it's crucial to grasp that positions aren't set in stone. You have the flexibility to adjust various aspects of your posture, such as the position of your legs and other finer points. What holds greater significance is maintaining the proper alignment of your spine, as demonstrated in the depicted image. To this end, I recommend dedicating some time to practicing the correct spinal posture if you initially find it discomforting.
Breathing:
Mastery of breathing is pivotal for effective Mokuso. Beginning with abdominal engagement and progressing to diaphragmatic breathing constitutes the foundation. This process should be marked by unhurried cycles and intermittent pauses.
Inhalation occurs through the nose, with the mouth kept shut. The breath should be measured, relatively prolonged, and deep without exertion. The rhythm must be natural and automatic. Just before the lungs are filled, a brief pause is introduced, followed by a steady exhalation with a slightly parted mouth. The exhalation should be unhurried, deep yet unstrained, leaving some air within for the ensuing cycle.
Focusing the Mind:
Ultimately, the mind requires meticulous attention. Striving to purge the mind of distractions and embrace serenity is easier said than done. Ideally, attention should be devoted to posture and breath, fostering concentration while minimizing intrusive thoughts. Perpetual incoming thoughts should be acknowledged but not obsessively pondered, allowing them to dissipate. This entire process unfolds with eyes closed or lowered, promoting a heightened awareness of internal bodily sensations and breath patterns.
Maintaining physical stillness bolsters mental calmness. Zen's analogy of a monkey tethered to a pillar vividly depicts this phenomenon – the monkey symbolizing the restless mind immobilized by anchoring it to the pillar (body). Embracing Mokuso entails establishing a disciplined meditation routine, devoid of immediate expectations. After several months of consistent practice, dedicating at least ten minutes daily, transformative differences will manifest.
When executed proficiently, a surge of positive energy and inner well-being will seamlessly integrate into daily existence.
Practicing Mokuso daily can offer several potential benefits:
Mental Clarity: Taking a moment to meditate and focus before or after a task can help clear your mind, reduce mental clutter, and improve your ability to concentrate on the task at hand.
Stress Reduction: Mokuso involves deep breathing and mindfulness, which can help reduce stress and promote relaxation. It provides a brief respite from the pressures and demands of daily life.
Mindfulness: Mokuso encourages you to be present in the moment and pay attention to your thoughts and sensations. This mindfulness practice can enhance your awareness and help you stay grounded.
Emotional Regulation: Regular practice of Mokuso can help you develop better emotional regulation skills. By observing your thoughts without judgment, you can gain insight into your emotions and learn to respond to them in a more balanced way.
Self-Discipline: Consistently incorporating Mokuso into your daily routine requires commitment and self-discipline. This can spill over into other areas of your life, helping you establish positive habits and routines.
Cognitive Benefits: Meditation practices like Mokuso have been associated with improved cognitive functions such as attention, memory, and problem-solving.
Physical Awareness: In martial arts, Mokuso is often practiced to help martial artists connect with their bodies and improve body awareness. This can contribute to better posture, balance, and coordination.
Cultural Appreciation: Engaging in Mokuso can deepen your understanding and appreciation of Japanese culture and its emphasis on mindfulness and discipline.
Daily Ritual: Incorporating Mokuso into your daily routine provides a consistent ritual that can help you start or end your day on a positive note, creating a sense of structure and purpose.
Self-Reflection: Mokuso encourages self-reflection and self-awareness. Regularly taking time to contemplate your goals, actions, and aspirations can lead to personal growth and a deeper understanding of yourself.
Conclusion - A short Zen Story
A student went to his meditation teacher and said, “My meditation is horrible! I feel so distracted, or my legs ache, or I’m constantly falling asleep. It’s just horrible!”
“It will pass,” the teacher said matter-of-factly.
A week later, the student came back to his teacher. “My meditation is wonderful! I feel so aware, so peaceful, so alive! It’s just wonderful!’
“It will pass,” the teacher replied matter-of-factly.
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