With the current increase in Coronavirus cases and the current cold and flu season, I thought I would provide a quick reference to my FREE Coronavirus resources. I particularly recommend entry number 3 as a means of maintaining good lung capacity.
So, there’s a new target date in my #Coronapause; May 15th. Governor Murphy has extended the New Jersey stay-at-home order until that date.
The situation here gets more and more real, or surreal as the case may be. My grandson’s paternal grandfather tested positive for COVID-19 three days ago. Three of my brother’s in-laws are sick, but do not meet the criteria for testing. Eight business clients have passed away due to Covid-19 or complications of having the virus. So lately it takes quite an effort to stay balanced.
I’d like to share with you a simple technique I use when I need to reset myself. I’ve been doing it more often lately. It provides sustenance through introspection that gets me through each day of my #Coronapause.
I combine my Kata-RX with a thought-provoking reading; a form of meditative koan, if you will. I find the combination of Kata and koan (or thought provoking concept) produces a far-reaching physical and mental experience. Now, you can too.
You can easily do this too by using the breathing and movement exercise I gave you in my Entry # 3: Sanchin (efficient breathing) https://senseijohn.me/2020/03/25/coronapause-entry-3-breathing-efficiently-sip-of-sanchin-overview/ Simply select, a poem, a quote, or other thought you would like to contemplate and read through, then think about it as you perform the technique. After that you may wish to sit in quiet, seated meditation, called “Zazen” and deeply meditate on it. The result is not only refreshing, but also sustaining and nurturing.
Here’s one example using a quote from The Hagakure by Yamamoto Tsunetomo.
It is a good viewpoint to see the world as a dream: When you have a nightmare, you will wake up & tell yourself that “It was only a dream.
I hope you enjoyed the within. Stay well, safe and healthy.
Sensei John Szmitkowski
Want more of my #Coronapause, Sanchin Kata or the other topics in this series? My entire first Kata-RX course, which includes all the topics in my #Coronapause series is available for FREE. You may enroll for FREE using this link to enroll in the E-Dojo, then select the first “Core Kata Course” for FREE! or access the online school here: https://kata-rx.teachable.com
With the dire foreboding, it gets more and more likely that if not one of us become infected, that one of our loved ones will. This transforms us into the role of the caregiver. Five years ago, when my wife was battling cancer, I wrote a post comparing the role of a caregiver to that of a Samurai. It applies even more today. So I submit this sixth entry in my #Coronapause journal: “Caregiver As Samurai.”
You are a caregiver. YOU are a Samurai!
You have been entrusted with one of the most essential and defining characteristics of being human – caring for the physical, emotional and psychological well-being of another. Your own physical, emotional and psychological well-being directly affects your ability to care for the well-being of the afflicted person. Therefore, it is essential that you maintain positive physical, emotional and psychological health. You will face physical challenges of exhaustion, fatigue and maybe even aches and pains. Emotionally you may have periods of sadness, anxiety, frustration and the like. Psychologically, you may doubt that you are up to the task of giving care, or fear the road ahead and similar thoughts.
You must have a means of modifying these states; an outlet for your physical and emotional challenges. The entries in this Coronapause series are submitted to help you achieve that outlet. First, know your status as caregiver has warrior roots – – – the Samurai.
The word invokes thoughts of loyal, fearless warriors, or “Bushi,” for whom honor, courage and discipline were self-evident. Loosely translated, the kanji, or calligraphy, for “Samurai” translates as “To serve.” The kanji has also been figuratively translated as “those who serve in close attendance to the nobility.”
As you can see by definition, you as a caregiver are a Samurai!
You should think and act at all times as a descendent of these honorable, courageous and loyal Bushi. The Covid-19 relative or friend who has been entrusted in your care is akin to the nobility. As they are physically and possibly emotionally debilitated from their illness, they are noble in their quest to overcome their debilitation. As such, their needs are tantamount to your needs as caregiver. In times of physical, emotional or psychological difficulty, you must reach within your inner being and psyche. Use these #Coronapause entries to help you remove these difficulties.
In closing, I wish you courage and fortitude during these strange times. And, remember, You are a – – Samurai.
Sensei John Szmitkowski
Want more of my #Coronapause, Sanchin Kata or the other topics in this series? My entire first Kata-RX course, which includes all the topics in my #Coronapause series is available for FREE. You may enroll for FREE using this link to enroll in the E-Dojo, then select the first “Core Kata Course” for FREE! or access the online school here: https://kata-rx.teachable.com
Once again, things are ramping up here in the Tri-State area. #Coronapause and social distancing is of the utmost importance to mitigate the strain on the hospital system. March 30th, the USNS Comfort arrived in New Your City to help with their overflow. New Jersey isn’t far behind. Today, I’ll show you how to use that technique to help modify your emotions and cope with anxiety, fear, worry and the like during these strange times and also when things normalize.
I would suggest you watch the video first. Note that the video uses the Sanchin Introductory exercise from my FREE course – but – the concept is exactly the same for the stationary ten movements and breathing I gave you in the “Sip Of Sanchin” above.
I developed the above from a karate kata called “Seienchin.” Seienchin translates, inter alia, as “Calm in the storm / Storm in the calm.” Seienchin acknowledges that, at any time, there are conflicting forces in the universe. So called “harmony” is achieved as a result of the opposing forces being in balance.
Kanji for “Seienchin”, sumi-e ink on rice paper
Similarly at any moment we experience conflicting emotions. Each battling to rise to the surface to control our overall state-of-mind. The following, which is a distillation of Seienchin principles, I believe, will help you too.
Sensei John Szmitkowski
Want more of my #Coronapause, Sanchin Kata or the other topics in this series? My entire first Kata-RX course, which includes all the topics in my #Coronapause series is available for FREE. You may enroll for FREE using this link to enroll in the E-Dojo, then select the first “Core Kata Course” for FREE! or access the online school here: https://kata-rx.teachable.com
If you would like to see a video of the Seienchin Kata (filmed in Arizona where I spent 10 years and with a herb of wild horses, you can see that here — the kata starts at 01:20 before that is commentary on how I happened upon the herd.
If the techniques I’m showing you only benefit you when you are actually doing them, the experience, while satisfying, will not be nurturing and fulfilling. To do so, I need to tell you about a state-of-mind called “Zanshin,” the “Remaining Mind.”
In the martial arts, Zanshin, the “Remaining Mind” means that your mind “remains in the battle after the battle is finished.” Zanshin is present in the ritual forms, called “Kata” of karate. After performing a kata (with the appropriate state-of-mind ascribed to the kata) the performer stands poised, but relaxed and He revisualizes the battle of the kata so as to retain its effects and remain vigilant and alert.
Unfortunately, my own #Coronapause has prohibited me from providing you with a written description of Zanshin. However, I saved my class video of Zanshin from my Kata-RX online course. I hope you enjoy the concept of Zanshin and find it useful during your own #Coronapause.
Keep in my, Zanshin applies to not only Boketto and the Sanchin breathing exercise. Use Zanshin to extended the benefits of any mind cleansing activity. Walking, meditating, painting, cooking, any activity that brings you emotional comfort can be extended with Zanshin.
Well here in New Jersey and the entire Tri-State area, things are ramping up pretty quick. As it does, I hope you and yours remain well, stay vigilant and stay home during this #Coronapause.
March 30th, 2020: USNS Comfort arrives in New York City:
Sensei John Szmitkowski
Can’t wait for more? My entire first Kata-RX course, which includes all the topics in my #Coronapause series is available for FREE. You may enroll for FREE using this link to enroll in the E-Dojo, then select the first “Core Kata Course” for FREE! https://kata-rx.teachable.com Here’s another look at Sanchin Kata which you can start learning now in my FREE course above – this one while riding my H-D Electra-Glide in Arizona where I lived for a time period.
I want to get this #Coronapause post out as fast as possible to help you with efficient breathing. These concepts come from a procedure steeped in antiquity and martial tradition called Sanchin. Please excuse the roughness but will fine tune in more detail once you’re breathing efficiently whether or not you have the virus.
I would suggest you watch the video first and use the streamlined text here as a form of reminder notes.
– In through the nose – out through the mouth (using the abdominal muscles to exhale);
– Deep abdominal breathing, force the inhaled air down deep into your abdomen;
Manner Of Breathing:
– The manner of breathing falls into two general categories; soft breathing and hard breathing. Inhaling is “soft” – exhaling is “hard” – see below
– Soft breathing, as the name implies, is a relaxed. The body remains relaxed as air is gently inhaled in a quick, but steady manner. Once inhalation is complete, the breath is held for a fraction of a second and exhalation begins. During the process of exhalation, the body remains relaxed and air is expelled softy and evenly. The process then begins a new. The duration of exhalation is always longer than inhalation.
– Hard breath is the direct opposite of soft breath. The inhalation of air is swift, and crisp. It is even audible. During inhalation, the body remains relaxed. Once inhalation is complete, exhalation occurs in a prolonged and forcible manner. It not only uses the lungs, but also all the abdominal muscles. These muscles “work” at expelling air. This results in an audible “roar” that sounds much like the surf in the ocean.
Hand Movements:
– Remain stationary – stand straight, shoulders relaxed, knees slightly bent, head up – Begin with hands relaxed at your side – then start with the closed hand movements as follows
– Closed Hand (3 or 5 repetitions depending on your ability)
Ball your hands loosely into fist (don’t “tighten” you fists): Roll your fists upwards and outward – as wide as your shoulders, fists as high as your collar bone. Cross your hands in front of your groin (note: it does not matter which hand is over the other); To repeat simply lower your hands to position number 2 and repeat.
– Open Hand(3 or 5 repetitions depending on your ability)
Same as above with hands open – your palms face into your body at all times (again just like the closed fist only with hands open).
Combine Breathing & Movement (Sip Of Sanchin)
Two points here: – Coordinate breathing with movement – Dynamically tense ALL muscles of your body during inhalation. Isometric tension using the muscles. Think of an”Iron Body”
Coordinate Breath: – As you lower your hands to groin level, inhale softly. Super-relax your body as you inhale. As your rotate your hands up and outward, exhale. Breath and movement should finish at the same time.
Dynamic Tension:
As you Sip Sanchin, the manner of breathing is also reflected in the state of the body’s muscles. That is to say when breathing is soft, muscles are relaxed. When breathing is hard, then ALL muscles of the body, not just abdominal muscles, are dynamically tensed. Dynamically tensing the muscles is similar to isometric exercise. Instead of using a resistive force, the muscles of the body provides the necessary tension. Sanchin synchronizes the breath to specific bodily movements, As inhaling in a soft manner is coupled with a relaxed body, these movements are timed to when the body is not naturally exerting itself. By comparison, exhalation in the hard manner, combined with the dynamic tensing of the muscles is exhibited during movements that require force or exertion of the body. Let’s look at a routine example other than Sanchin. Pretend that you have to lift a heavy object. It is utterly wrong to do so while holding your breath. In fact, if you hold your breath during exertion, you may actually hurt yourself. Instead, you take a deep breath in (through your nose and fill you abdomen). Then you reach down and while lifting exhale. Exhalation always occurs with exertion.
Note: If you are congested, this may cause you to expectorate (spit up the flam in your lungs – do so – don’t hold back – spit it out into a sink or go outside if possible and expel)
Next post/video: In the next post and video, I’ll show you how to easily modify the above to adjust your mental state of either: – anxiety, anger, frustration to calm, and – lethargic to energetic
As always my best to you during this time of #Coronapause. As of this post here in New Jersey as I write this Governor Murphy has warned the worst is coming. New York at present is inundated, we are about to become so. Good luck, and stay healthy. More is coming to hopefully help get you through.
Sensei John Szmitkowski
Can’t wait for more? – my entire first course, which includes the above material and MORE is available for FREE – use this link to enroll in my Kata-RX school then select the first course for FREE!! https://kata-rx.teachable.com
Now that you had a sip of Sanchin, here is a video of Sanchin Kata filmed in a snowstorm:
Now, for today’s #Coronapause topic – Boketto (Gazing Absentmindedly)
Real bad, depressing morning during my #Coronapause, but I got through it with Boketto & hope you will too. I think it would be best if you please start with this video:
So, another day of our #CoronaPause. What to do with the time on a Monday morning? Ironic, huh? Normally filed with hectic activity, Monday morning has become – this – the “new normal” to borrow a term from my wife’s oncologist.
Throughout the day I’m using my Kata-RX techniques to keep moving forward, one step, one foot simply moving in front of the other. One of those techniques I’d like to share with you today. It is a simple, meditative practice called “Boketto.”
Boketto is the practice of gazing into the distance without preconception or thought. Whenever possible, I really like to do Boketto outdoors but I was reminded today that even indoors Boketto is fulfilling.
Now, there’s two tricks to Boketto. – no distractions – no thinking. – even minimal thinking such as mentally labeling things is not permitted.
It is recognized that the higher concept of the mind is born in the squishy, gelatinous organ known as the brain. For Boketto you need to turn off, to quiet, the mind – to be “absent-minded.” Let me give you an analogy. It is extremely relaxing when I sit and pet our dog, Maharet (named after an Anne Rice character). Why? Like Boketto it is done absentmindedly. You just sit and enjoy, you don’t analyze, you don’t label, you just do and let it flow through you. Same with Boketto only not with your hands, with your eyes – and – you don’t get dog hair all over you.
Let’s see what I mean. Here’s a photo of the spare bedroom that my eleven year old grandson uses when he sleeps over. Yes, that’s Maharet (“Maha” for short) in the photo.
I used Boketto on this room many times today. The feeling of loss not being able to have him visit, to hug him and just be Grandpa and Grandson weighs like a boulder on me. Boketto helps lessen the weight. Notice I didn’t say removes the weight. But, it does help. So let me offer some points on your Boketto practice:
1. The view doesn’t matter. You don’t need to gaze at Mt. Fuji during cherry blossom time, or the Grand Canyon, or a pristine beach. For many reasons, the view is immaterial. The view, for now, is but a tool to facilitate the gazing. I can’t say it enough, ANYbody, ANYplace, ANYtime can use these techniques;
2. “Eyes of a white belt.” Don’t label or describe what you see, use the “eyes of a white belt.” Gaze at everything, wonder at everything – understand nothing of what you see. I can still remember my first karate class – I had no idea what I was seeing. It was a crazy spectacle where names held NO meaning, “Reverse punch” meant nothing. “Block and counter” was like a foreign language. And, what the heck is Sanchin Kata? Heaven help! All I could do is watch and observe. See what the labels did not describe. Then, slowly over time came the application of my gazing, my Boketto – analysis, recognition, and dare I say, comprehension.
For example, today I didn’t gaze at my grandson’s room for the purpose of thinking of him. Rather, I just simply gazed at his room for NO reason. That is Boketto.
3. Souvenir effect. Practicing Boketto outdoors triggers what I call the “Souvenir Effect.” I would practice my Kata-RX wherever I go, using Boketto, I’ve imprinted not merely memories, but sensations, feelings, emotions of that place and time. A Souvenir if you will. As you read above the souvenir effect applies not only to places but also to people.If you’re curious, here’s more https://senseijohn.me/2019/10/16/kata-rx-souvenir-effect/
4. Higher states-of-mind to come. Boketto is the building block to achieve a higher state of mind called “Mushin-No-Shin” or “Mushin” for short. Mushin is the state of “Mind-No-Mind” unique (perhaps) to the martial arts but every valuable in everyday life. I think a video/post on Mushin is about a week away.
So, if you’d like, take a #Coronapause today, give Boketto a try. Let’s see if you can use Boketto to feel the souvenir effect as I did: Find an object that some one you miss gave you or something else connected with them. Using Boketto gaze at it without though and preconception. Use it to let your quiet calm mind recall that person, not details, but abstracts. Their joy, warmth, sense of humor, the WAY they smile and use that goodness to get you through the next moment of your #Coronapause, and the next and moment yet to come.
Stay well, healthy, find one thing to smile at & tomorrow we’ll look at basic breathing and body movement. And – now here’s my official seal, so its “official”
I’m Sensei John. I’m one of the millions of you presently living under restrictions due to the Coronavirus. I happen to be in the United States, in Bergen County, New Jersey. Here, we’re new to restricted life in what I call “CoronaPause.” (Thank-you to NY Governor Andrew Cuomo for calling the experience a “pause.” (Please see endnote # 1) We’re entering uncharted territory.
Unsettling days ahead. In my family alone I have four people at a severe risk due to various medical factors. My younger brother has advanced COPD and normally uses oxygen. I’m scared I won’t see him after the Coronapause.
I’d like to share with you some of the techniques that I use each and everyday to get through the day. These techniques, both mental and physical are derived from the martial arts. I first started learning them in 1971 when at age ten I set foot in my Sensei’s Dojo. What once started as a means of defending myself has now come to be a part of my life that sustains and nurtures me. I hope they can help you too, be sustained during your own Coronapause.
Tomorrow I’ll put up the first post about a state-of-mind gazing technique used to clear and reset your mental state. The next day I’ll teach you a martial arts breathing and movement technique to keep the lungs nice and strong. Then we’ll keep going from there.
To help you find them, I’ll use the hashtag #Coronapause. Again, please see endnote # 1 for attribution. Now, I’ve got grey hair and am just shy of 60, so I really don’t get the hashtag thing, but I’ll try. All I know is # is the pound sign, so let’s just say “Pound sign CoronaPause” and we’ll know what I mean.
That brings me to another point. I like to consider myself “witty & a trifle snarky.” My wife, on the other hand, says I’m just “annoying.” How bourgeois! “Witty and a trifle snarky” sounds so much more sophisticated. But, hey hopefully my sense of humor adds to all of us making it through the day.
So, I hope the rest of your day goes smoothly. Tomorrow, a state-of-mind adjustment called “Boketto” (cool, trendy, name Huh?!)
Oh, hey, whether you think I’m witty or annoying, if you liked this article please, pass it along – even if its just to annoy your confined friends.
Okay! Now, its official! I’ve affixed my official stamp, called a “Hanko.” Now, its serious!
Sensei John
Endnote:
1. I heard one of the many inspiring press conference of NY Governor Andrew Cuomo. In it, he brilliantly instituted the concept of a “pause” in lieu of “Shelter in place” or other such phrases. I simply combined the Governor’s brilliant acronym with the Coronavirus at the root of the pause to come up with a reference word for this journal.
Esoteric Kata 
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