Here is a recent post for YMAA. Here is a link to the article on the YMAA website: Post-Traumatic Stress Disorder (PTSD) and Tai Chi: A Mindfulness Based Approach.
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By Pete Anthony Gryffin, PhD
July 8, 2024
Tai Chi also has many benefits as a mindfulness-based practice for dealing with post-traumatic stress disorder (PTSD). 6 Min. ReadAside from the many physical benefits for health, Tai Chi also has many benefits as a mindfulness-based practice for dealing with post-traumatic stress disorder (PTSD). As stated by the National Institute of Mental Health, PTSD can develop in people who have seen or lived through a shocking, scary, or dangerous event. Chan/Zen (meditative) practices have a long history for dealing with trauma, being rooted in learning to deal with suffering. In many ways these practices are as much or even more psychological as they are philosophical, as exemplified in David Brazier’s book Zen Therapy, or Zen Meditation and Psychotherapy by Tomio Hirai.
The Four Noble Truths
Suffering is seen as the first “Noble Truth” of Zen Buddhism – that life is full of mental and physical suffering. Zen (mindful or meditative) practices create a mind-state separate from suffering through non-judgment, which allows one to transcend stress and trauma (the fourth “Noble Truth).” Truths two and three are understanding of the causes of suffering, and that it is possible to end suffering, leading to Truth four, how to end suffering (for example through meditative or mindful practices).
The basic premise or goal is to become an “empty vessel,” to achieve a state of “no mind.” If the mind is a blank slate – an empty vessel free from thought – it is also free from anguish, stress, and reliving past trauma. The idea is that being free from the past, one can live fully in the present. This also includes being able to feel joy in the moment. But sometimes just a sense of peace is more than enough.
Several studies have been conducted using Tai Chi as a mindful practice for PTSD, noting potential benefits for reducing symptoms and improving functioning for those exposed to trauma, although Niles and colleagues note that more vigorous research is needed in this area. A study conducted by Pao-Feng Tsai and others noted in their study that Tai Chi practice demonstrated a significant benefit for PTSD, as well as for musculoskeletal pain. In my book Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi (YMAA Publication Center) the focus is on research, case stories, and recommendations for researching, teaching, and learning Tai Chi for physical health. But I also discuss the mental health benefits of Tai Chi as a mindfulness-based practice, including enhanced awareness and control of addiction. Focusing on the leading hand during Tai Chi works to focus and center the mind similar to counting the breath and other focal points used in sitting meditation.
Awareness is a major component in Buddhist philosophy, as a means of eliminating destructive behavior and thoughts. Meditation is used as a tool to develop awareness of negative reactions and destructive habits. As discussed in my book, essentially a mental “stepping back,” allowing space for purposeful action, as opposed to uncontrolled and unconscious reaction.
Change is unlikely without an awareness of the unconscious roots of destructive or negative behavior. Even something as obvious as putting a cigarette in your mouth can be an unconscious habit. Awareness of smoking related cues and triggers can develop a conscious control of smoking behavior. One of the nice things about Tai Chi, is that as a moving form of meditation, Tai Chi can be an effective tool for creating mindful awareness for breaking unconscious habits, and also for dealing with stress and PTSD, while also providing many ancillary health benefits.
Tai Chi for Veterans
Several studies have been conducted on the benefits of meditation for Veterans. Dr. Kathi Heffner and colleagues documented findings from a meditation program at six Veterans Affairs sites. The authors concluded that VA-sponsored meditation programs show promise for reducing PTSD severity in Veterans receiving mental health services. Another study examined the effects of a Yoga based mindfulness meditation program for women who had experienced sexual trauma and were being treated at a Veteran’s Medical Center. Participants in this study showed a statistically significant reduction in symptoms of PTSD, including negative thoughts of self-blame and depression. Participants also reported decreased body tension, improved sleep, keeping out intrusive thoughts, better ability to manage stress, and most encouraging, an increased feeling of joy.
This is the ideal goal of Zen or any meditative or mindful practice – to eliminate suffering caused by traumatic experiences and emotions and enhance the ability to focus on the moment and the joyful aspects of life. The participants in the program gave it an enthusiastic endorsement, and recommended such practices to anyone who was dealing with issues of PTSD.
Another study examined the effects of a breathing-based meditation program on male veterans of the Iraq or Afghanistan war. Measurements at the one month and one year follow up showed a statistically significant effect on reductions in PTSD scores, anxiety symptoms, eye-blink startle, and respiration rate. A control group which did not practice meditation experienced no change in scores. The researchers also noted that there has been limited success in conventional psychological treatments for veterans with post-traumatic stress disorder, and stated there was a need for further research and programs related to mindfulness-based practices.
Tai Chi is an optimal practice for developing a mindful state of being. In Tai Chi, rather than focusing on the sensation of the breath, or counting the breath, the focus is on the leading hand. As one slowly moves through the range of postures (breathing slowly and deeply from the diaphragm), the eyes shift from right hand to left, as the hands move across the field of vision. This acts to focus the mind, creating an empty state free from constant thought and mental static. And even more important for PTSD, is the potential for freedom from flashbacks, stress, fear, and anxiety. When totally focused on the leading hand, there is no room for thoughts, worry or fear. One becomes an empty vessel, which in time can be focused on any moment, and can be filled with the positive emotions of joy and happiness.
For more information on what happens with the mind during Tai Chi and other mindful practices, and benefits for the mind, see the references below, the last chapter on future directions in my book Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi, or the Mind/Body Research Pageof the Metarobic Institute website.
If you or someone you know is in crises, here is a link to the Suicide and Crisis Lifeline: https://988lifeline.org/chat/
The above is an original article by Peter Anthony “Tony” Gryffin, PhD, author of Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi, Pub Date 2018, YMAA Publication Center, ISBN: 9781594396175.
REFERENCES
Brazier, D. (1995). Zen therapy: Transcending the sorrows of the human mind. John Wiley & Sons.
Heffner KL, Crean HF, Kemp JE. Meditation programs for veterans with posttraumatic stress disorder: Aggregate findings from a multi-site evaluation. Psychol Trauma. 2016 May;8(3):365-74. doi: 10.1037/tra0000106. Epub 2016 Jan 11.
Hirai, T. (1989). Zen meditation and psychotherapy. Tokyo, Japan : Japan Publications
Gryffin PA. Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi. YMAA Publications, August 2018.
Gryffin, PA Metarobics: The Future of T'ai Chi for Health. Qi Journal, 2018, Autumn, 44-56.
Niles, B. L., Reid, K. F., Whitworth, J. W., Alligood, E., Williston, S. K., Grossman, D. H., McQuade, M. M., & Mori, D. L. (2022). Tai Chi and Qigong for trauma exposed populations: A systematic review. Mental health and physical activity, 22, 10.1016/j.mhpa.2022.100449. https://doi.org/10.1016/j.mhpa.2022.100449
Pence PG, Katz LS, Huffman C, Cojucar G. Delivering Integrative Restoration-Yoga Nidra Meditation (iRest®) to Women with Sexual Trauma at a Veteran's Medical Center: A Pilot Study. Int J Yoga Therap. 2014;24:53-62.
Seppälä EM, Nitschke JB, Tudorascu DL, Hayes A, Goldstein MR, Nguyen DT, Perlman D, Davidson RJ. Breathing-based meditation decreases posttraumatic stress disorder symptoms in U.S. military veterans: a randomized controlled longitudinal study. J Trauma Stress. 2014 Aug;27(4):397-405. doi: 10.1002/jts.21936.
Tsai, P. F., Kitch, S., Chang, J. Y., James, G. A., Dubbert, P., Roca, J. V., & Powers, C. H. (2018). Tai Chi for Posttraumatic Stress Disorder and Chronic Musculoskeletal Pain: A Pilot Study. Journal of holistic nursing: official journal of the American Holistic Nurses' Association, 36(2), 147–158. https://doi.org/10.1177/0898010117697617

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Here is my most recent article for YMAA. Read the full article at:  https://ymaa.com/articles/2024/05/tai-chi-and-qigong-arthritis-and-pain 

by Dr. Peter Anthony Gryffin 
June 3, 2024

Hypoxia, which is an oxygen deficiency in the tissues, underlies or complicates almost every health condition. This is the reason I have proposed the term Metarobic exercise to describe the effects of Tai Chi and related exercises on the body. At a recent meeting of leading Tai Chi and Qigong teachers and masters, the benefits of Tai Chi for arthritis through the power of Qi was a prominent discussion area. Tai Chi as a form of Qigong holds promise to help many medical conditions. Most who benefit from these practices do not care how or why – just that it works for them.

The answer given in the Tai Chi community for how these exercises benefit health is the power of Qi. There is so much to this two-letter word that entire books have been written on Qi, presenting and exploring its many dimensions. Zhang Yu Huan and Ken Rose present nice overview of the history and the range of meaning behind the concept of Qi, which includes 23 separate definitions of Qi.1 So how does this relate to Tai Chi for arthritis?

Arthritis—A Complex Disease

Many people assume that arthritis is an inevitable part of aging. But arthritis is a complex disease, which can affect children, teens and young adults as well. With over 100 types of arthritis, causes and treatment can vary.2 Hearing the many healing stories of Tai Chi and Qigong, many people have turned to these exercises in an attempt to reverse or better deal with arthritis symptoms.

Dr. Paul Lam is one of the most well-known, who turned to Tai Chi after developing disabling arthritis in his teens.3 He began studying Tai Chi with his father-in-law hoping to ease his painful arthritis and seeing the impact Tai Chi had on his condition, went on to develop a program for others suffering from arthritis and other conditions. Others have documented benefits for arthritis from a range of Tai Chi programs.4-6

The benefits for pain and inflammation are particularly notable. I have celiac neuropathy, symptoms of which typically include shooting pain, burning sensations, and numbness and tingling in the extremities. However, in my case, except for numbness in my feet and lower legs, I never experienced any of these symptoms. I feel that this is due to being a long-time Tai Chi and Qigong practitioner. And when I made certain adjustments to my practice based on my research, discussed below and in my book (Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi, YMAA Publication Center), even the numbness cleared up. I have also been told by my physician that I have blood markers for rheumatoid arthritis but have never had any arthritis related symptoms...

For the full article, which includes research and suggestions for arthritis see:  https://ymaa.com/articles/2024/05/tai-chi-and-qigong-arthritis-and-pain  

Between my research in community health, teaching, conferences, and moving for a new position, it has been almost a year since my last post. So much has happened, including opportunities to return to some research and writing on my work with tai chi and other mindful exercises. New research is promising to develop in exciting ways, to touch areas of health and fitness beyond my initial work with mindful forms of exercise such as tai chi. And mindful practice/mindful exercise is a nice compliment to my work and research with rural health and community medicine, in my new position at the Mercer University School of Medicine.

I will post more updates in the next month or two, but in the meantime, below is an old post related to celiac neuropathy, from my own experiences. I decided to repost this, since between moving and starting a new position, I have been skimping on my own practice. And sadly, the neuropathy began getting worse. This reminded me, that as with much of health, life choices can ultimately play a big impact on health outcomes. Exercise is not as convenient as taking a pill. But it brings so many rewards, particularly a mindful exercise such as tai chi. So I am back to an hour a night, doing my form, while my wife works on her art, either to music or a movie or show. And the neuropathy is clearing up again.

The ideal of a practice such as meditation or tai chi is often viewed as focused practice in a remote mountain location. I have done such practice, and it is remarkable. But tai chi and other mindful and traditional practices can still be a choice, even in the world of the mundane.

Below is the original post from six years ago:

It is without a doubt that taking a pill is easier than committing time to a regular health practice. But often pills come with a high price, both in cost and in side effects. And then there are some conditions which no medicine can cure. It is at this point that many people turn to complementary practices such as Tai Chi. Research supports that for many conditions, the  Metarobic benefits of Tai Chi boosts the ability of the body to heal itself. Tai Chi has been used by people suffering from a variety of conditions, including cancer, heart, lung and kidney disease, arthritis, and more (see “Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi” for research underlying the unique physiological effects of Tai Chi on the body).
 
A large number of Tai Chi teachers became teachers due to the effects of Tai Chi on their condition. Many of these had been told they had incurable conditions, and some had been given only weeks to live (several of their stories are also posted in my book).

A recent experience is confirming for me just how important Tai Chi can be, for people for which conventional medicine offers no current hope. I suffer from celiac neuropathy which had  grown progressively worse over the years. It got to the point that I could not feel my arms and legs, up to my shoulders and hips. Doctors ran a large variety of tests, but could find no underlying reason. This is often the case with celiac neuropathy, which can develop later in life in those with celiac sprue, particularly the dermatitis herpetiformis form. The reason why is unknown, and there does not seem to be a cure.
 
Some research is beginning to link this to the large amount of rice celiacs eat in replacement of wheat, due to the potential for high arsenic content in rice. Arsenic was a common poison used to combat pests in historic times, leaving arsenic contamination in the soil, and is still used in many countries. More research is needed, but no matter what the cause, my condition was deteriorating to the point that I was worried I would lose the use of my arms and legs.
 
This was particularly disappointing, because I was already a regular Tai Chi practitioner, and had taught Tai Chi for medical and other programs. My work with Metarobic theory explained why Tai Chi helped so many conditions. So why was it not helping me? It then struck me that many of those with life threatening chronic conditions did Tai Chi multiple times each day. So I upped my practice to 30-45 minutes of practice three times a day. I also began using vitamins and supplements which were reputed to help with neuropathy (Magnesium, sublingual B12, stabilized R-lipoic acid, calcium, D3). And the neuropathy cleared up, surprisingly rapidly (feeling returned to my arms and legs within a few weeks, and to my hands, feet and toes over the next three months or so).
 
But I had to consider – was it the Tai Chi, the supplements, or a combination? I suspected the latter, since there were times when life got particularly busy, and I missed a Tai Chi session, but not the supplements, or visa versa, and the numbness would begin to come back in either case. But more so if I skipped Tai Chi and related exercises (such as the baduanjin or "Eight Pieces of Silk Brocade" breathing exercise (Qigong)). After a few months, I was able to cut down Tai Chi practice to 30 minutes or so twice a day, and later due to time constraints (I later found that 60 minutes in the evening seemed to work at at least as well if not better).

If I missed Tai Chi, the next day I would feel some numbness return. But this week was so busy and demanding, that it finally answered the question of just how important the Tai Chi practice was, compared to the supplements. I did not miss any supplements, but I began missing Tai Chi.
 
For almost a week I was able to squeeze in a morning or evening practice, but not both. And some numbness began returning. And then I missed two complete days. Last night my legs were numb up to the middle of my calves, and my nerves were twanging like plucked guitar strings. Finally, at 4:00 in the morning, I got up and did 40 minutes of Tai Chi. The twanging nerves calmed, and feeling returned to my legs, except the balls of my feet and my toes.

​When I woke later that morning, I did 30 minutes of Tai Chi, 15 minutes of baduanjin, and again later that day, and 20 minutes of the Tai Chi sword form before dinner. And the numbness cleared up, except for my toes, and the occasional nerve twang. The rapidity with which the peripheral neuropathy returned, and how quickly it is clearing up now that I am back to Tai Chi,  really drove home two points. One, that it was the Tai Chi which was making the greatest difference in bodily functions, to be able to counter whatever is causing the neuropathy. And two, that if I wanted to remain free from the neuropathy, that I had to adhere strictly to at least twice daily practice (and later found that one hour straight worked as well if not better).
 
As much as it might be nicer and more convenient to take a pill, over all, it forced me to make a choice for health which I am not regretting. Daily has brought me fantastic health, peace, and tranquility. Busy or not, after midnight or not, I remind myself that the discipline I have learned from daily practice is there, and will see me through (not however, discounting the importance of a good night's sleep, and following your doctor's advice).

There are occasional days I curse the discipline this art has instilled in me, when I would just as soon collapse in bed or on the couch. But I also thank it, for whether I want to or not, my condition is a constant reminder – Health can be a choice.

[Important Note: Case stories, including mine, point to important areas to research, but are not necessarily significant "proof" that these exercises benefit any particular research. More research is needed to understand the full benefit and limitations of these exercises. Also make sure to discuss with your doctor before beginning any new exercise]

Below is an excerpt from an earlier World Tai Chi Day Newsletter from Bill Douglas, the founder of this global event. For more information on World Tai Chi & Qigong Day, see: World Tai Chi Day Events.  ​Aside from postural and movement benefits, Metarobic effects also enhance lymph production and health. See my book for research and tips for maximizing the health benefits of Tai Chi (Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi, from YMAA Publications).

I am looking into coordinating an event for 2023 in Great Falls, Montana - Stay Posted! 

The Brain Science Behind Tai Chi Posture (from Tai Chi Principle #1 - Elevate the Crown and Lift the Spirit, by Julie Paler, Oct 11, 2017)

Tai Chi Principle #1: Elevate the crown and lift the spirit.  This means that the head should be upright so the Shen or (spirit) can reach the top of your head.  We don’t use Li (force), or the neck will be too stiff and the chi (breath) and blood cannot flow through to the head. (always remember that stiffness is the discipline of death) The feeling in your body should be light, buoyant, and natural .  

For Health:  By lifting the crown of the head (GV-20 Bai Hui) we align the cervical vertebrae in the neck and spine opening the blood flow traveling in and out of the brain. This allows us to think more clearly and move with ease.  The Crown point is roughly where the tips of the ears intersect on the top of the head. This principle should feel very natural. The head and neck should feel very light and empty.  When the neck is straight and empty, with the head effortlessly floating above the neck, one often finds relief of pain as well as a feeling of weightlessness. Improved blood and fluid circulation up and down the neck and in and out of the head. is often found with this feeling. Good fluid circulation is necessary to maintain good health.

Many students also find relief from jaw discomfort and pain. The benefits of practicing our Tai Chi with elevated crown and raised spirit are many.  The important thing is adding this principle to our practice of forms, weapons, 2-person exercises, and qigong/neigong. It is more than a concept; it is an important part of our physical practice. As Sifu Michael Paler often says, “Ain’t nothin to it, but to do it”

Interesting new fact:  Science is now discovering that our brain has a system of lymphatic vessels located in the dura mater, the covering of the brain. The major arteries and veins that are within the dura mater contain a lymphatic system that the brain uses together with the Immune system to get rid of waste from the head. (see video below).  This is essentially Drain Pipes in Our Brains.

Unfortunately, so many people have bad posture, allowing the neck to push forward (computer/ or chicken neck), upward (showing the throat) or downward (low spirit or cell phone neck).  This constricts the flow of blood going in and out of the brain and prevents the alignment needed for health and power.  The picture to the left is Grandmaster Wei Shuren demonstrating correct neck posture.  In Tai Chi one of the first things we learn is to keep this alignment in each and every movement, and not only while doing our Tai Chi forms, but we take it with us into our everyday lives.  Many Tai Chi players have discovered that while practicing Elevating the Crown and Lifting the Spirit they have experienced clearer thinking, they are much more alert and aware, they experience better sleep, and feel happier overall.  Is this just a coincidence? Or is this 1st Tai Chi principle assisting the brain in eliminating waste through this newly found lymphatic system?  

For Martial Arts:  When the Shen (spirit) is high, we are aware of our surroundings and can respond quickly. This is possible through raising the crown and lifting the spirit.  In the animal kingdom, a predator will choose its prey by whether or not they are paying attention.  If not, they can easily be separated from the group. And yes, other reasons do factor in, but this is a very important part.  It’s not any different with humans. Criminals often look for weak, unaware individuals, and they will always choose the easy target.  By lifting our crown and raising our spirit, we change our level of awareness.  This is essential in martial arts, because you can’t win if your fighting spirit is low.  This is the first principle mentioned in the 13 Essential Principles of Yang Chengfu, and for good reason. 

When practicing boxing, the crown should be gently lifted, the chin should be slightly down and in, keeping the neck against the back of your collar.  This raises the crown and greatly reduces the chance of getting a neck or head injury if hit. This posture also protects the neck while straightening the spine, increasing power, lightness, and agility in the body. 
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Click HERE to view a video of Dr. Daniel S. Reich, Ph.D., M.D., discussing how his team discovered that our brains may drain waste through lymphatic vessels, the body’s sewer system.

The below is from an old post, which relates to my last post on the alternate prelude to "Journey to the East: An Experiential Book."

Tai Chi is considered a form of mind/body exercise, with many benefits for mental health and development, as well as Metarobic benefits for the health of the body. I had put together the below for a Meetup group, related to Tai Chi as a martial art, rooted in Zen elements which later developed hand in hand with the martial arts in Japan. The article discusses a Zen Koan (Riddle) used to stimulate insight on what constitutes a powerful life.
 
Warrior Koan 100: FREEING THE GHOST
 
Aside from what I have learned from my teachers and my own training, there are many great resources on the traditional elements of the martial arts. Following is the last Koan (Riddle) in Trevor Leggett’s “Samurai Zen: The Warrior Koans,” and my thoughts on how it applies to life and Tai Chi as a mind/body practice. In the early development of Zen, the Samurai made such swift progress, that an early Zen teacher noted that monks might as well give up meditation and study the Way of the Sword. There is something about the Martial Way (Budo, Wu Tao), which particularly focuses the mind. This applies to Tai Chi as much as the Way of the Sword, or any other traditional martial art. Following is Warrior Koan 100: FREEING THE GHOST.
 
FREEING THE GHOST (paraphrased)
Yorisha’s meditation was on the Kegon sutra (in the year of 1374):
 
“If one would know all the Buddhas of the three worlds,
Let him see the nature of the dharma, that all is the creation of the mind alone.”
 
Making no progress, he sat unaware, as the meditation hall caught fire. He perished in the flames. His ghost returned, chanting repeatedly; “All the Buddhas of the three worlds,” until the head of practice (tanto) Karashigawa gave a great shout “Reverence to Buddha Yorisha!” Yorisha promptly vanished.
 
A series of questions follow this Koan, questions asking; What is the nature of the Buddhas (literally "Enlightened Ones") of three worlds (desire, freedom from desire, and beyond desire); Of the dharma-world (world of teachings/knowledge); What is proof of ‘mind alone’ (the conscious mind); and What is meant by dharma-world nature being the creation of the mind alone?

One last final question asks the meditator to set the ghost of Yorisha free “quickly, and show the proof.” There is also a section relating back to another Koan. But to keep it short, I will focus on the Kegan sutra directly, which will give useful background for answering the Zen master’s questions.
 
Buddha literally translates as “enlightened one,” and can apply to all who have achieved realization regarding the nature of Reality and Being (and actually Act on it, transcending it so to speak). The first of the three worlds is the “world” of base desires (Kamaloka) – lust, gorging, greed, fame, arrogance, hate, envy, self-pity, etc.  Somewhat similar to the concept of the seven deadly sins in Christianity.

The second “world” is the world of form (Rupaloka), the physical practices (such as sitting meditation, Tai Chi, Kung Fu, etc.) which can lead to freedom from base desires and negative social influences. To become “the uncarved block” mentioned in Taoism. Which in turn can lead to enlightenment, which relates to the third world (Arupaloka).

This third world is without form, the “Tao which cannot be told.” It is often seen as a spiritual existence beyond life, but from the Zen perspective, it can also be seen as living true to your essential nature, before “you” were formed by peer pressure, social norms, and parental and teacher influence. As stated in a Zen Koan, to discover “your original face, before “you” were born,” the you created by your parents and socialization. Or pushing it back one generation, the Zen Koan "What was your original face before your parents were born."
 
The early Zen Masters had a clear concept of the influence of behavioral psychology on life, over a thousand years before the behavioral psychologist B.F. Skinner. Zen also includes many elements of humanistic and psycho-analytic psychology – The Hierarchy of Needs has many parallels to Zen, and the Id, Super Ego and Ego are similar in many ways to the three “worlds.” Much of socialization is beneficial, and helps shape a person in good ways. But many forms of peer pressure and socialization can also be negative and destructive, twisting us in ways which can lead to depression, stress and even suicide. Zen/Mindfulness Based Practices are designed to increase awareness and freedom from the negative social influences, and trauma in our lives. Mindful/meditative practices can be of great benefit to those suffering from posttraumatic stress disorder, as well as other forms of personal trauma. Learning to focus on what one can control, and what is healthy.
 
The goal of Tai Chi as a Zen practice, is to develop awareness and insights necessary to free you from destructive desires and emotions which sabotage life, using the mental strength and discipline which comes from training (including Tai Chi form training), and using form (the second “world”), to become an unlimited being free from destructive desires and emotions. Mindful practices can lead to clear understanding of self and others, and how to live a powerful life.
 
By seeing the nature of the dharma (teachings/life principles), through meditation and flashes of insight (Kensho - which can occur during moving forms of meditation, as much as during sitting meditation), one comes to realize that the way we live our lives is shaped by our reactions. This can including jobs and relationships, as well as our fears, insecurities, anger, depression, and other issues. By coming to realize how many of our reactions are based in the mind, one can come to mastery over destructive desires, emotions, and responses. Acting with wisdom and power, rather than despair, anger, or desperation.
 
It may be odd to think that martial training (whether Tai Chi, Kung Fu, Swordsmanship or other art) was considered so important in the early development of Zen. But when you think about what a fight it can be to overcome depression, trauma, insecurities and doubt, and the potential negative and destructive influences of others, in many ways it makes sense that the early Samurai united the Way of Zen with the Way of the Sword. Action is the only way to “show the proof.” 

When I first started using my book "Journey to the East - An Experiential Book" in my classes, at the recommendation of my dean, I added a prelude, to begin the book with an action-based hook. The prelude has Xia "Reb" Lee about 60 years after the experiences in the book, reflecting on her journey. There is a short fight from a challenger, and then her thoughts turn back to the past ...and the beginning of the story.

This was later removed based on feedback from readers. Being non-martial artists, they felt the closest ties to the life challenges and the philosophies of Zen/Chan and Tao. There is still plenty of action in the book, but I toned down some of the martial aspects, including replacing the martial prelude with a shorter adventure hook, which has the three Shaodai hanging from a cliff. But I still fondly remember this prelude, and thought it might be nice to share here, and also in a short vlog which I will post later this week. I also included the alternate ending following the below prelude. The book with the new prelude can be purchased here: www.amazon.com/Journey-East-Experiential-Book-Special/dp/153687891X 

ALTERNATE PRELUDE
“When each individual has the courage to follow their own path, the world will be enlightened.”   ~ Buddha
 
Courage is key to so many things in life. Facing your fears, taking risks and trying new things, even in being brave enough to be yourself – to discover who you really are beneath the conventions of society.  And then to become strong enough to realize your potential and your dreams.

Life and three unusual teachers had taught Xia “Reb” Lee that inner strength is built from outer trials. So she had found in her youth, and so she taught the students of her school, the men and women from all walks of life who trained in the Martial Way, the way of courage and determination. Sifu, or “teacher” Lee, was a small and petite woman of Chinese ancestry, whose smooth skin stood at odds with the strands of silver that wound through the long braid of black hair that hung down her back, hinting at advanced age. Standing lost in thought, she listened to the steady thumping of fists and feet pounding away at a row of heavy bags, the sound bringing back memories of another time and another place. Of the land of her childhood, a world of mystic warriors and noble sages, of cruel tyrants and sacred mountains.  

Earlier that day she had received a card, upon which was a hand painted stallion brushed in the Chinese style from her old friend Morgan. He, along with two other orphans, had shared her early adventures in a China that no longer existed. Folding her arms over a shimmering yellow high collared silk shirt, elaborately embroidered with black dragons swirling among stylistic clouds, she recalled the things she had learned from her mysterious teachers.

Three masters of Zen and the martial arts, paragons of the ideal of the scholar-warrior.  Her thoughts went back in time, remembering the mysteries of the Tao, their battles with bandits, and the ethereal beauty of the mountains of Northern China. How fate and amazing coincidence that may have been something more brought three unusual youths into her world during a time of turmoil. She remembered fondly her close friendship with Jayana, an ebony skinned warrior in her own right, and with flashing, a black haired dark eyed Native American, whose noble spirit carried them through many hard times. And of course Morgan, fair skinned and kindhearted. All three steadfast friends who had become her family.

The bell of the timer rang out at the ten-minute mark, drawing her attention back to the young kickboxers pounding away on the heavy bags. They, like the Tai Chi students who would be arriving shortly, were all seekers of the Way, the path of self-understanding and self-mastery. A way that had all but disappeared in modern day society.  The sound of repeated thumpings echoed across the dojo as fists and feet rained blow after blow upon the long leather bags hanging from the ceiling, bags that were wrapped in silver ducktape in the areas of greatest wear. Sweat glistened off of the bodies of men and women – some lean and muscular, others less fit, but all pushing themselves to their limits, working with the cool precision of minds focused on each punch, each kick.

Rocking the bags with their own powerful blows, the women kept pace with men twice their size. Their muscles strained from the impact of hitting the bag. A half-hour on the heavy bags burned more calories and developed muscles and stamina like no other exercise in the world. They pushed even harder when the final bell rang out, the red light of the timer flashing the one-minute mark.

They punched and kicked as if their life depended on it, which in a way it did. Although few competed, all had felt the effect of training in the Wu Tao, the Martial Way, on their lives. For of what she taught, kickboxing was but the smallest part, a shadow of the philosophy behind it. At the end of the round they would finish their workout with a series of stretching exercises and then spend the last few minutes of the hour wiping clean the mats in preparation for the Tai Chi class.

The delicate looking Chinese woman was an odd contrast to the muscular men and women pounding on the bags, sweat darkening their gray and white T-shirts. The pale yellow of the silk Chinese-style blouse she wore shimmered in the light with a golden hue, save where it was belted around with a burgundy silk sash. She wore loose fitting pants the same color as the sash and black kung-fu slippers upon her feet. She stood all of five feet tall.

A gentle breeze drifted through the open windows of the large room, a room that smelled faintly of sweat and other less readily identifiable odors, odors that conjured up images of the far East. Dragons and tigers painted on the walls twined in battle, amid cloudy mountains and bamboo forests. A padded mat covered most of the floor, except on the one side of the room which was occupied by a regulation sized boxing ring.  An assortment of weapons hung along one wall – curved Chinese broad swords, straight swords, Japanese katana, and three-section staves, and many others. Title belts hung on the opposite wall, thick bands of leather studded with gold and silver embellishments, with large circular disks in the center that stated the name of the tournament or championship each belt represented. A dozen or so wax-wood staves stood in one corner near the water cooler. Any free space on the walls was filled with sighed photographs of karate, kickboxing and boxing champions, legendary greats like Ali, “the Jet”, and many others.

Looking around the dojo she smiled in memory of her long life, recalling the three unusual and mysterious teachers who had made such a difference in her own life and those of her three friends. She wondered how her fellow students and friends were fairing in their own quest to pass on the teachings of their mentors. The last she heard, Jaya had moved on to another reservation, setting up new wilderness programs and teaching the Way of the Eagle with the help of his family. Trying to bring new vision and renewed hope to the Indian peoples. Morgan was still at Berkley, where he was trying to pass on enlightenment in one of the worlds darkest places – academia. And Jayana, still tall dark and muscular, with hardly a hint of gray to her hair, was teaching her art in the ghettoes of Harlem, bringing new pride and discipline to an area that had long been considered beyond hope.

As for herself, Xia Lee, she had become a teacher of the Wu Tao, or “Martial Way.”  Here at her dojo she taught people to achieve self-understanding and self-mastery through the martial arts, a journey of self-discovery that touched on every part of life, both in and out of the dojo. Here they learned much the same lessons she had learned in the small mountain monastery in China – to focus the mind and strengthen the will, to meet challenge head on, to learn how to push yourself a little further than what you had thought possible, and to reshape your mind and spirit in ways that helped you to reach your true potential as a human being. Lessons that were still important in the modern world, but so difficult to come by.

So few of us, she thought, sighing in memory of her friends. The Shaodai. She smiled at that memory. Although they no longer called themselves that, it reminded her of their turbulent childhood. When they had first been chosen and trained in the Way of the Fist by the last of the Shaolin monks, and one rather eccentric wandering Taoist. When they were three of the youngest masters China had ever known  
Another era, and another continent. She remembered when she first saw the other three, following the boxer rebellion in China.  The “foreign devils,” the other orphans had called her friends, a common term of disparagement by the Chinese for the foreign invaders who had all but taken over China.

Such a long time ago…

ALTERNATE ENDING:

 “Whoever you are! Claim your own at any hazard!
  These shows of the East and West are tame compared to you.
  These immense meadows, the interminable rivers, you are immense and interminable as they.”
   ~ Walt Whitman, ‘To You’
 
Sifu “Reb” Lee turned from her reminiscences and gazed out the window. There she caught sight of an elderly couple leaving the house across the field from her dojo. Every night they went for their evening stroll, sometimes accompanied by their grandchildren when they were visiting. A grandfather and grandmother, Reb remembered, who had lived a good and honorable life, full of joy, and friends and family. Who could wish for anything more? Her childhood memories were no doubt far different from most people, but she was glad she had found people she could consider her family, such as Gan and Jer.

So many adventures they had before they went their separate ways, following their own paths. To have found much the same answers to life as the elderly couple who lived across from her. A lifetime to discover and become aware of what was important in life – to follow a discipline, a path that forged and perfected the spirit, to live a life of purpose and love, without a need to be hurtful or dominating in order to feel some power in one’s life.

The Johnson’s found it in creating a business working with the electronics he loved, and in raising a family and in their mutual travels and pastimes. And in this generation, with even more options for women, Mrs. Johnson, although 68, was attending classes at the local college, pursuing dreams that she could never have realized as a young woman in a society so different from today. An event encouraged by a loving and supportive husband, and her children.

Reb thought of her own upbringing and education, so different from the Johnson’s. Yet they each found the Way. A smile curled her lips as she mused at the thousands of punches and kicks, the hours of stance training and forms. Something the older couple were able to do without, finding their way merely by loving life and pursuing their dreams, finding and believing in their potentials and abilities, and pursuing what they were good at. Their passions.

She sighed and wondered if so much of her hard training and forging of the spirit was indeed necessary, if the suffering was really worth it. But then she remembered her conversations with Mr. Johnson, about his time serving and fighting in World War II, and the factory his wife toiled long hours in serving the war effort. The pride and warm memories of his comrades he served with. Although war is tragic, the Johnson’s had their own hard time of forging in a war that united a world to fight together in a common cause.

Turning to watch the last departing students bowing out after their evening training, she was glad that these young people did not have to face the horrors of war to find their own place of forging, their rite of passage. The “dojo” or “place of the Way”, was their battleground, forging their character in the fires of their will. Rather than having to face guns and killing to discover what they were made of, they could uncover their fears and weaknesses every time they pushed their limits in their training, every time they faced a new partner in sparring, or fought in a tournament. For some reason humanity seemed to need personal challenge and testing, to discover their strengths and to face and conquer their fears. Testing that would empower them to seek and fulfill a vision for their life.

Xia marveled most at those few who seemed to know from birth what their purpose was, and had the innate self-discipline to fulfill their vision. But for those whose fears, insecurities and weaknesses, their self-doubt and lack of focus made the simple way difficult, well, there was always her way, the Way of the Fist. She smiled again. So many adventures that Way had brought her and her friends. But those are other stories…