One of my kung fu teachers refused to shake hands with anyone.

He was a bit of a germophobe, but this was primarily a cultural thing. Shaking hands is a Western custom that, although widespread in Asia, still hasn’t been completely adopted.

One time, I saw him meet with a high-level CEO (who was learning kung fu and qigong) for a private session. The CEO offered his hand with a big smile and…

…my teacher left him hanging. Ouch!

Confused, the CEO looked to me in puzzlement. (I was there as liaison between him and my teacher.)

I just smiled and motioned to my teacher, who was now offering a Kung Fu hand-salute.

Clumsily, the CEO returned the salute.

This happened years ago — long before the pandemic taught us to rethink the custom of shaking hands.

Today, it’s the opposite. It’s the norm to be left hanging if you offer your hand. I mean, what are you thinking?!? Put that thing away!

I once asked my teacher why he didn’t shake hands.

“Strange custom,” he said. “People shouldn’t do it.”

Recently, Dr. Anthony Fauci said something similar: “I don’t think we should shake hands ever again, to be honest with you.”

I agree with him. I think it’s time to retire the habit of shaking hands.

The Typical Alternatives

There are several alternatives to shaking hands:

• bowing
• prayer palms
• the fist bump
• the elbow bump
• the footshake (yep!)

But there are some problems with all of these options.

The bumps — whether with a fist, elbow, or foot — are risky. If you get that close, you’re breaking the 6-foot social distancing rule and you run the risk of spreading or contracting the coronavirus.

That leaves us with prayer palms and bowing if we want to keep our distance

But bowing feels weird to me — and I say that as someone who spent many years bowing in karate classes. I’ve even been complimented by a native Japanese person on my bowing etiquette. No easy feat!

Still, I can’t see bowing catching on in the Western world, and especially not in the US.

Prayer palms also feel a bit weird to me. If a Zen teacher showed me prayer palms, I would of course return the gesture! But if my nephew did it, I would just give him a strange look.

Enter the Shaolin Salute!

I’m going to offer you an alternative that gives you a good layer of protection.  As a bonus, it will make you feel like you’re in a kung fu movie, which is always a good thing.

The Kung Fu Salute, also called the Shaolin Salute or the Martial Salute, is an ancient custom that probably dates back to the Zhou Dynasty (1046-256 BCE). In Chinese, it’s usually called:

武 术 抱 拳 礼
wu shu bao quan li
The Martial Fist-Covering Ritual

Often, this is shortened to bào quán (抱拳), which means Covering Fist.

In ancient China, it was used to show that you had peaceful intentions and that you were not carrying a weapon. Or if you were carrying a weapon in your hand, like the Chinese straight sword (jian), then you were covering it with your palm to show that the sword would remain sheathed.

How to do the Salute Correctly

In the image at the top of this article, Jet Li is showing the correct salute (taken from one of his movies).

1. Make a fist with your right hand
2. Cover the fist slightly with your left hand (watch the video)
3. Gently extend the salute from the heart area
4. Smile!

Watch this short video to learn how to do the the salute properly.

The Common Salute

Don’t confuse the Shaolin Salute with the Common Salute (作 揖 zuo yi). Notice the floppy arms and the relaxed palm. Sometimes, a bow is combined with the salute and sometimes people will “shake” the salute up and down gently.

You’ll see the Common Salute used as a greeting among Chinese people, especially during festivities like weddings and Chinese New Year. But you will never see this salute used by martial artists.

Traditionally, men make a fist with the right hand and women make a fist with the left. It’s interesting to note that this distinction was never made with the Shaolin Salute. Despite the history of sexism in China, female kung fu masters were respected as highly as male ones.

Yin and Yang, Dragon and Tiger

There are many interpretations of the Shaolin Salute.

My favorite is as follows:

The right fist symbolizes the Tiger, and the left fist symbolizes the Chinese Dragon. Together, the Dragon and Tiger symbolize the forces of yin and yang. In other words, the Shaolin Salute is a symbol of balance and harmony in all things.

I also like that it expresses the Shaolin attitude of non-violence — but with an edge. The Shaolin Monks were peaceful Buddhists, but they were also formidable fighters capable of defending themselves from bandits and gangs when necessary.

I like to sum up this philosophy as follows:

Using the Shaolin Salute

For years, I taught martial arts classes, specifically Shaolin Kung Fu and Tai Chi Chuan. In these classes, we always began and ended the class with the Shaolin Salute.

But I never used the salute in my qigong classes. I was (and still am) determined to make qigong accessible to everyone, so I did away with traditions that I felt were unnecessary, like the salute, the Chinese suit, and the teacher/student hierarchy.

Nevertheless, the Shaolin Salute is part of the qigong lineage that I teach. So if you have been practicing our qigong for a while, then you can feel good about adopting this custom.

Like with the CEO I mentioned above, I think you’ll find that many people instinctively return the Shaolin Salute.

Often, it becomes a conversation piece. This can be a good thing, especially with people who are not yet on board with social distancing. Rather than talk about distancing, you end up talking about the Shaolin Salute.

And who knows. In the end, maybe you’ll encourage a few people to take up qigong! [They can even learn qigong for free from me in my COVID-19 support program.]

What do you think? Will you use the Shaolin Salute when greeting people?

From the heart,
Sifu Anthony

The post The Kung Fu Salute: An Alternative to Shaking Hands appeared first on Flowing Zen.

I had it tougher than my students.  Some of the training I’ve been through was much more grueling than anything my students have experienced.  For example, students never throw up in the middle of my classes!

In the old days, I was stricter with my students.  But I’ve softened with age.  Like a parent who has had a tough life, I want things to be better for my “children”. I don’t want to torture them the way that I was tortured by some of my teachers.  So I take it easy on them.  Even spoil them.

Teaching Qigong and Tai Chi is a lot like parenting.  You make lots of mistakes along the way.  And in retrospect, I think that I may have made a mistake in being too soft on my students.

Don’t Hold Back!

The famous Zen Master and swordsman, Tesshu (1836-1888), was known for being incredibly tough on his students.  The training was brutal.  For example, when a new student would arrive in his dojo (school), he would say something like this:

“The purpose of swordsmanship is not to fight to defeat others in contests; training in my dojo is to foster enlightenment, and for this, you must be willing to risk your life.  Attack me any way you wish.  Do not hold back!”

Typically, he would knock the newbie to the floor over and over until they dropped from exhaustion.  That was lesson #1 in Tesshu’s school!

The 21st Century

Obviously, this would never work in the 21st century.  Most of my students are interested in healing, not martial arts.  Attacking them during their first lesson probably wouldn’t go over too well.

Certainly, my insurance company wouldn’t be too thrilled.

But can we perhaps learn something from Tesshu’s approach?  Is there something that we can implement in the modern era?

The answer is yes.  We can use what Tesshu called a seigan.

The Seigan

Seigan is a Japanese word that means “a deep vow”.  Tesshu encouraged his students to take a series of these seigan, each one more challenging than the previous one.

The first seigan in Tesshu’s school was to complete 1000 days of training — in a row.

(That works out to 2.7 years, if you’re curious.)

This was no small task.  Training in Tesshu’s school typically involved 2-3 hours of vigorous practice, including heavy sparring, every morning.  Imagine coming to my studio from 6-9am every morning for 1000 days in a row!

(You would need keys because we’re not open 1000 days in a row.)

2555 Days of Lifting The Sky

I haven’t completed Tesshu’s exact version of a seigan, but I’ve made good use of vows in my own training.

In January, 2000, after struggling with discipline for several years, I finally got fed up and took a vow to practice Lifting The Sky every day — no matter what.

I kept that vow for 7 years (2555 days!) without missing a single day.

More recently, in 2009, I took a vow to do 365 days of a Qigong exercise called One Finger Zen.  By the end of one year, I had so much momentum that I kept that practice going for a total of 3.5 years.

To this day, I continue to make use of 365-Day Seigans.  They help me to stay disciplined with my own personal practice.

Start With 100 Days

Okay, so maybe 1000 days is a bit too much for most of you.  And 365 days isn’t a walk in the park either.  That’s totally fine. This is the 21st century, after all.

To make it more accessible, consider a 100-Day Seigan.  In other words, vow to do 100 days of something — in a row.

Here are some suggestions:

• 100 Days of the 2-Minute Drill
• 100 Days of the 15-Minute Routine
• 100 Days of Gratitude
• 100 Days of 100 Kicks
• 100 Days of Strength & Flexibility Qigong
• 100 Days of Small Universe Breathing
• 100 Days of Morning Practice
• 100 Days of Sunrise Practice
• 100 Days of Horse Stance
• A Kung Fu Set A Day for 100 Days
• 100 Days of Forgiveness Meditation

You can implement a 100-Day Seigan even if you’ve never learned from me or another teacher. In fact, developing discipline is one of the most productive things that you can do before finding a teacher.

If you’re a newbie, I recommend that you start with the 2-Minute Drill for 100 days. You can read about it here.

Before You Start

Hold your horses.  Before you commit to doing a 100-Day Seigan, you need to get serious.  The reason why Tesshu’s students were so successful was because they took their vow so seriously.  It was a DEEP vow.  To them, it symbolized the vow that the Buddha made to attain enlightenment.

How will you make your vow more serious?  Here are some suggestions:

• Make it public.
• Make a ritual out of the vow.
• Write the vow down and hang it on a wall.
• Offer to pay someone $1000 if you fail.

Does $1000 seem like a lot to you?  Good!   That’s the whole point!  There has to be some sort of serious motivation!

Just Do It

I’ve probably been too soft on my students.  But the solution isn’t to swing in the other direction and become too strict.  I need to find a balance.

I think I’ve found that balance with the concept of a 100-Day Seigan.

If you’ve learned from me face-to-face, then I want to encourage you to do a 100-Day Seigan.  Do an easy one if you like.  But just do it.

Let me tell you from my own personal experience that completing a seigan like this feels absolutely wonderful.  To say that you will feel good about yourself is an understatement.

If you are thinking about undertaking a 100-Day Seigan, let me know in the comments.  That’s a good way to hold yourself accountable.  Declare your vow to me, and the entire Internet! And please feel free to offer to pay me $1000 if you fail!

From the heart,
Sifu Anthony

The post How To Build Discipline Like A Zen Sword Master appeared first on Flowing Zen.

In the 6th Century AD, Bodidharma taught 3 different sets of qigong exercises to the monks at the Shaolin Temple:

1) The 18 Luohan Hands
2) Sinew Metamorphosis
3) Bone Marrow Cleansing

The 18 Luohan Hands

This article will discuss the history, philosophy, and practice of The 18 Luohan Hands.  Click on the links above for information about the other two sets.

In romanized Chinese, the 18 Luohan Hands is written Shiba Luohan Shou  (十八羅漢手), which is pronounced as follows:

• Shi (like the word “ship” but without the “p”)
• Ba (rhymes with “La”, )
• Luo (rhymes with “claw”)
• Han (rhymes with “con”)
• Shou (sounds like “show”)

Who are these 18 Luohans, and why are we interested in their hands? 

The word Luohan comes from the Sanskrit word Arhat.  Both words refer to a person who has cultivated a high level of spirituality, somewhat like a Christian Saint.

After the Buddha passed away, 500 of his top disciples gathered together in a grand council. Together, they reviewed and discussed his teachings word by word.  These disciples became known as the 500 Arhats.

When Buddhism spread from India to China, it naturally adjusted to the new culture. For example, the Chinese paid special homage to 18 of the 500 Arhats. Statues of these 18 Luohan are often found in Buddhist temples today.

Bodhidharma taught at the Shaolin Temple roughly 1000 years after the passing of the Buddha. He chose to pay homage to these 18 Luohan, perhaps in an effort to reach across the cultural divide.  Thus, he named a set of qigong techniques after them.

The word Shou means “hands”, but refers to the 18 techniques. A figurative translation would be the 18 Techniques of the Enlightened Ones.

Over time, the 18 Luohan Hands evolved into the 18 Luohan Fists.  Here, “fists” also refers to the techniques, but implies that they are not just for health.  In other words, it was a form of Kung Fu.  This was the birth of Shaolin Kung Fu, a martial art that would become legendary.

Internal and External

The 18 Luohan Hands are the fundamental qigong exercises that I teach.  The first exercise, Lifting The Sky, is the very first exercise I teach to new students.   (Click on that link if you want to start learning it.)  Over the years, I’ve used selections from the 18 Luohan Hands to help my students do some powerful healing.

If you practice these exercises on a physical level (which is the norm today), then you won’t get the same results that my students get.  The visible form is the least important aspect in qigong.  It’s what happens on the inside that matters most.

The secrets lie not in the visible form, but in the internal dimensions of energy and mind. All over the world, students practice the visible form correctly, often for years, but the don’t get the results they deserve because they don’t understand this important point.  Don’t be one of them.

The Benefits of Luohan Qigong

In theory, the benefits of The 18 Luohan Hands are limitless.  Most of my students spend most of their time practicing these techniques.  So most of their results also come from these techniques.  This is why we say that The 18 Luohan Hands can heal “1000” diseases.  I’m not sure if we’ve healed 1000 different diseases yet, but in Chinese medical theory, each person is unique, so in that sense, we definitely have!

Here are some general benefits of this type of Qigong:

• Open the energy meridians.
• Get the energy flowing.
• Boost the immune system
• Loosen the joins.
• Loosen the muscles.
• Relax the nervous system.
• Flowing meditation.

To get these benefits, you need to know the secrets of the 5-Phase Routine.

The 8 Pieces of Brocade

Yue Fei, a famous Shaolin master in the 12 Century AD, is famous for “inventing” a Qigong set called The 8 Pieces of Brocade (八段錦氣功, Ba Duan Jin Qigong).  This is one of the most widely practiced Qigong sets in the world. Although practiced as a separate set, these 8 exercises correspond to the first 8 exercises in the 18 Luohan Hands.

There are countless versions and interpretations of the 18 Luohan Hands. The set that I inherited is probably as close as we’ll ever get to the original without traveling back in time.

But whether or not the set is the same as the original is not as important.  What matters is this:  It works.  The exercises that I teach in my school are amazingly effective.  It’s possible that they’re even more effective that the ones that Bodhidharma taught.  After all, they’ve had 1500 years to perfect them.

Where did Bodhidharma get these exercises?  It’s impossible to say, but a good guess is that he was originally taught some form of Yoga in India. Legend says that Bodhidharma meditated in the cave near the Shaolin Temple for 9 years. It’s possible that, in his deep meditation, Bodhidharma modified the techniques he had learned as a prince into the three sets of techniques.

Does that sound woo woo to you?  I admit that, 20 years ago, it might have sounded pretty weird to me too.  But now I realize that all great art happens in a deep state of meditation.  Mozart said that his music flowed to him from God.   Da Vinci went into a deep state of meditation before creating his great works.  When you look carefully at artists throughout history (and across all cultures), you find one thing in common — they all tapped into the power of meditation.

Wherever these exercises came from, they are a godsend.  They have changed my life, and the lives of my  students.  If I had to teach only one set of exercises for the rest of my life, it would be an easy choice:  The 18 Lohan Hands.

The 18 Exercises

If you’re trying to learn the patterns from the pictures, you’re going to have a hard time. These pictures will be helpful if you’ve already learned the exercises.

Otherwise, you can start learning them via my Qigong 101 Program.

1. Lifting the Sky

雙手托天
shuang shou tuo tian
Both Hands Lift Sky

Useful for: postural problems, back pain, neck pain, hemorrhoids,  incontinence, stress relief.

This pattern is arguably the best single Qigong pattern in the world. Its forte is that it promotes a holistic Qi flow throughout the body. The exercise works on the Triple Warmer Meridian (San Jiao Mai) and thus harmonizes the upper, middle, and lower energies.

2. Shooting Arrows

左右開弓
zuo you kai gong
Shoot Arrows Left Right

Useful for: skin problems, respiratory issues, excessive or inadequate grieving, high blood pressure (hypertension), depression, self confidence issues, memory issues.

This exercise uses the One Finger Zen hand form, which is a special Shaolin technique that must be learned from a master. Practicing Shooting Arrows is an excellent way to massage the Lung and Heart Meridians.

3. Plucking Stars

摘星換斗
zhai xing huan dou
Pluck Stars Change Galaxies

Useful for: indigestion, acid reflux, diarrhea, constipation,diabetes, liver and gallbladder problems, Crohn’s disease, and diverticulosis, tennis elbow, Endometriosis,  yeast infections, dysmenorrhea, vaginitis, and ovarian cysts.

This exercise nourishes the Spleen and Stomach Meridians, which relate to the Western concept of the digestive system. According to Chinese medical theory, good digestion is a prime ingredient for good health and vitality. This exercise can help with virtually any digestive or gastrointestinal problem.   It also opens up the 8 Extraordinary Meridians along the sides of the body, which are important energy reservoirs.

4. Turning Head

轆轤旋轉
lu lu xuan zhuan
Rotating Winch

Useful for: tension in their neck and shoulders, headaches, migraines, neuralgia, thyroid issues, Parkinson’s disease, stroke recovery, preventing colds and flus.

This exercise isn’t just for loosening your neck.  Energetically, Turning Head is used to powerfully cleanse the Chinese concept of the Sea of Marrow, which loosely translates to the head, spine, and nervous system.  The exercise brings energy to the entire spine, the brain, as well as the throat, ears, and eyes.

5. Merry-Go-Round

大轉乾坤
da zhuan qian kun
Big Turning of the Cosmos

Useful for: anxiety, acid reflux, diarrhea, constipation,diabetes, liver and gallbladder problems, Crohn’s disease, diverticulosis, back pain, tinnitus, rheumatism, indigestion.

This exercise stimulates Water energy at the vital point known as the “gate of life” (mingmen) thereby giving an energy boost that is far superior to coffee.  This exercise is a great pick-me-up.  It is also nourishing for the Stomach, Liver, Spleen, and Kidney Meridians.

6. Punching with Eyes Wide

怒目衝拳
nu mu chong quan
Punch with Eyes Wide

Useful for: excess or insufficient anger, hemorrhoids, myopia and other eye problems, liver disease, stress relief, lack of self confidence.

This pattern helps to develop powerful punches for martial artists. But the power comes from the Qi, not from the muscles.  If the muscles are tensed, then the Qi has trouble flowing to the end of the punch.  Besides developing internal force for martial arts, this exercise massages and strengthens the Heart and Small Intestine Meridians.   In order to obtain the benefits listed above, it’s critical to make the appropriate sounds and use correct breathing, both of which should be learned face-to-face from a master.

7. Carrying the Moon

回頭抱月
hui tou bao yue
Look Back Carry Moon

Useful for: back pain, neck pain, emotional cleansing, herniated discs, bulging discs, neuralgia, sciatica, Parkinson’s disease, stroke recovery, scoliosis, youthfulness.

Students love this exercise because it makes them look and feel young. It cleanses away negative energy in the body, especially the nervous system, by stimulating an internal shower of energy. According to a Chinese proverb, you need not worry about getting old as long as your spine stays healthy and erect.  This exercise is a great way to do that.

8. Nourishing Kidneys

攀足固腰
pan zu gu yao
Touch Toes Nourish Kidneys

Useful for: sexual dysfunction, memory problems, sciatica, low back pain, incontinence, phobias, fertility, impotence, low libido, self discipline.

A Western doctor will tell you that your kidneys have nothing to do with sex. A Chinese physician will tell you that your kidneys have everything to do with sex. This exercise, as the name implies, powerfully nourishes the Kidney Meridian.

9. Three Levels to Ground

三盆落地
san pan luo di
Three Levels Down Ground

Useful for: knee pain, palpitations, cardiovascular health, hypertension, flexibility, strength, weight loss.

On a physical level, Three Levels to Ground will make your legs strong and flexible.  As a Qigong exercise, it can strengthen your Heart system, generate better energy flow, and increase your vitality.  It’s also useful for opening the Small Universe Circulation. (Note: if you have serious heart problems, then don’t try this on your own.)

10. Dancing Crane

仙鶴起舞
xian he qi wu
Divine Crane Begins Dancing

Useful for: knee pain, kidney stones, strength, flexibility, longevity, weight loss.

This exercise helps to channel energy down the legs. Because everything is interconnected via our energy matrix, channeling energy to the legs sometimes helps to solve problems in other parts of the body.  Of course, this exercises also helps build strength and flexibility.

11. Carrying Mountains

二郎擔山
er lang dan shan
Second Son Carries Mountains

Useful for: back pain, neurological disorders, bulging discs, herniated discs.

This exercise opens up the spine energetically (but in a different way than Carrying the Moon).  It also channels energy down the arms, which is useful for martial artists.

12. Drawing Sword

羅漢發刀
luo han fa dao
Luohan Draws Saber

Useful for: neck and shoulder problems, headaches, migraines, tennis elbow.

The The Eight Wondrous Meridians (Qi Jing Ba Mai) are often mentioned in Qigong texts, but seldom understood. Drawing Sword is an effective way to generate energy flow to these eight meridians.

13. Pushing Mountains

猛虎推山
meng hu tui shan
Fierce Tiger Pushes Mountains

Useful for: arthritis, tendonitis, impotence, low back pain, chronic fatigue syndrome, depression, grief, memory problems.

This is one of the best exercises for channeling Qi to the hands.  Because of this, it’s part of the method for an advanced Kung Fu art called Cosmos Palm.  In combination with other exercises, it’s also excellent for stimulating the Five Animal Play.

14. Separating Water

青龍分水
qing long fen shui
Green Dragon Separates Water

Useful for: depression, anxiety, COPD, lung disorders, excessive or insufficient grieving, fibrocystic breast disease, general breast health, self confidence issues.

This is an excellent exercise to open and nourish the Heart and the Lung systems. It is especially useful to cure clinical Depression. Interestingly, it will also give you powerful arms for martial arts.

15. Presenting Claws

青龍現爪
qing long xian xhua
Green Dragon Presents Claws

Useful for: kidney stones, diabetes, anxiety, arthritis,

This exercise channels energy to the Spleen, Pancreas, and Kidney Meridians, as well as all ten fingers (and the Meridians associated with them). It is also used to develop the Art of the Dragon Claw in Shaolin Kung Fu, which is a compassionate way to disable an opponent without doing serious damage.

16. Big Windmill Hand

大風車手
da feng che shou
Big Windmill Hand

Useful for: diabetes, arthritis, tendonitis, tennis elbow, shoulder pain.

Do you want to break a brick with your palm?  This exercise, when done correctly, will give you the internal power to do that, without any other conditioning. Those problems related to the Liver and Spleen Meridians will also find this exercise useful.

17. Lifting Heels

提踭彎膝
qi zheng wan zuo
Lift Heels Bend Knees

Useful for: arthritis, knee pain, edema, varicose veins, sacroiliac pain, long leg disorder.

This is another excellent exercise for the lower body. It opens up the meridians in the legs so that negative energy from other parts of the body can be efficiently drained out into the ground.  It’s also useful for opening the Small Universe Circulation.

18. Rotating Knees

仙鶴轉膝
xian he zhuan xi
Divine Crane Rotates Knees

Useful for: knee pain, sexual dysfunction, edema, varicose veins, incontinence, impotence.

You may be surprised, but Rotating Knees can help to overcome sexual problems, and it can enhance sexual performance and enjoyment. Like Lifting Heels, it also helps to drain negative energy down the legs.  Since this energy often gets stuck in the knees, this exercise is extremely useful. 

From the heart,
Sifu Anthony

The post History of Qigong: The 18 Luohan Hands appeared first on Flowing Zen.

So in this  post, I’d like to define Chinese terms and names in a way that you can easily understand.  Click on each term below to see the definition.  If you have questions, please post them in the comments section below.

The Chinese character Qi (氣) means energy.

The character Gong (功) means cultivation.

Qigong is the art of energy cultivation.  It is sometimes spelled Chi Kung instead.  Both spellings refer to the same Chinese characters.

Qigong is an ancient self-healing art. It was a well-kept secret for centuries and was virtually unknown in the US until recently. The exercises involve simple physical movements, gentle breathing techniques, and a relaxed, meditative state of mind.

Qigong is also a branch of Chinese medicine, along with acupuncture, herbal medicine, and Chinese massage.

Tai Chi Chuan is an ancient Chinese martial art that was developed by hermits and monks for spiritual cultivation, health, and self defense.

The Chinese character Tai (太) means great.

The character Chi (極) means ultimate.  (Note that it is a difference character than Qi, or “energy”.)

A third character, Chuan (拳) is often forgotten.  It means “fist”.  This is an abbreviation of an older term, Chuan Fa, which literally means Fist Art.  A modern translation would be Kung Fu, or Martial Art.

Together, Tai Chi means Great Ultimate and refers to the ancient Chinese philosophy of yin and yang.  A better translation of Tai Chi is Cosmos.Putting all three words together, we get Great Ultimate Fist Art.  A better translation would be Cosmos Kung Fu.

Tai Chi is often considered a branch of Chinese medicine, along with acupuncture, herbal medicine, and Chinese massage.

The word Zen is actually a Japanese word that comes from the Chinese word Chan (禪).  In both languages, it means meditation. Zen can also refer to Zen Buddhism, a branch of Buddhism that began with Bodhidharma in the 6th Century AD.

Zen can have other meanings depending on the context.  If you say “I need more Zen in my life,” then it means that you need more peace, balance, and harmony.  If a practitioner says, “I had a glimpse of Zen,” then it means that she had a deep experience in meditation where she caught a glimpse of Enlightenment.

The Chinese word Shaolin (少林) refers to the Shaolin Temple.  Built in 497 AD, the Shaolin Temple became famous not just in China, but around the world.  The great Bodhidharma arrived at the temple in 527 AD and began teaching.

Thanks to Bodhidharma’s influence, the Shaolin Temple is recognized as the birthplace of Zen, as well as Shaolin Kung Fu and Shaolin Qigong.  Many martial arts trace their lineage back to the Shaolin Temple, including Tai Chi Chuan.

The Chinese word Sifu (師父) means “teacher and father”.  It is pronounced “see foo” using the Cantonese dialect, or “sher foo” in Madarin.  Traditional Chinese masters regarded teaching as a heavy responsibility, like the responsibility of a father toward his children.  Thus, a Sifu is both a teacher and a father to his students, which means that he (or she) does not merely teach them skills and techniques, but also ensures that they lead meaningful, rewarding lives.

Bodhidharma (達摩, or Da Mo, in Chinese) was a crown prince in the ancient kingdom of Kanchiporam (in present-day India) who renounced the throne in order to spread the highest spiritual teachings to the East  (which is present-day China).

In 527 AD, the great Bodhidharma, arrived at the Shaolin Temple in China.  When he arrived, he found that the monks were weak, sickly, and unable to concentrate on meditation.  To remedy the problem, he taught them 3 sets of Qigong techniques:  The 18 Luohan Hands, Sinew Metamorphosis, and Bone Marrow Cleansing.  These arts later evolved into Shaolin Kung Fu, as well as Tai Chi Chuan.

To read more about Bodhidharma, read my popular article, The Man Who Made Shaolin.

Zhang San Feng (張三丰) is the patriarch of Tai Chi Chuan.  He was a legendary Taoist priest who lived in China in the 13th Century AD.  After graduating from the Shaolin Temple, he went to Wudang Mountain to cultivate spiritually.  It was there that he developed the art that is now called Tai Chi Chuan.

The Chinese word Luohan (羅漢) is a translation of the Sanskrit word Arhat (अर्हत ).  All of these words refer to a highly developed spiritual practitioner.

At the Shaolin Temple in China, Bodhidharma taught a Qigong set called The 18 Luohan Hands (十八羅漢手).  The word Luohan continued to be used for centuries, inspiring various forms of Qigong and Kung Fu.

In romanized Chinese, The Classic of Sinew Metamorphosis is written Yi Jin Jing (易筋經), which is pronounced as follows:

• ee (like the letter “e”)
• gin (rhymes with “pin”)
• jing (rhymes with “sing”).

Sinew Metamorphosis is not just a set of calisthenics to develop tendons, muscles, and bones (which is how some people view it).  For us, Yi Jin Jing is a set of powerful Qigong techniques that bring a wide variety of benefits: fast reflexes, Internal Force, courage, righteousness, and spiritual cultivation.

Click here to read more about Sinew Metamorphosis.

The Chinese word dantian (丹田) literally means “elixir field”, but a better translation would be “energy center”.   It is located slightly below and slightly behind your belly button.  The traditional measurement, which uses the width of your own thumb, is 3 thumb-widths below and 2 thumb-widths behind.  But this is a rough guide, and in reality, dantian can be in slightly different locations for different people.

Qigong, Tai Chi, and Shaolin classics consistently refer to dantian, specifically to a golden, pearl-sized ball of energy.  When you cultivate dantian long enough, you will feel exactly what the classics describe.

Check back often.  More coming soon…

The post It’s All Chinese To Me! appeared first on Flowing Zen.

What do Shaolin Qigong, Shaolin Kung Fu, and Zen Meditation have in common?

No, this isn’t the start of some sort of Zen joke. I’m serious!

Not only did these arts all come from the famous Shaolin Temple, but they also came from the same man!

If you practice any of these 3 arts, then like me you belong to the legacy of Bodhidharma.

Today, Bodhidharma is recognized as the 28th Patriarch of Buddhism, the 1st Patriarch of Zen, the 1st Patriarch of Shaolin Qigong, and the 1st Patriarch of Shaolin Kung Fu.

Not a bad résumé!

The Indian Prince

Bodhidharma was born into Indian royalty in the 5th Century AD.  After renouncing his royal life, he decided to travel to China in order to teach Buddhism. His long journey eventually brought him to the Shaolin Temple in Songshan province.

Long before Bodhidharma arrived, Buddhism was already spreading through China. (Remember that Buddhism was already 1000 years old by this time.)

In 497 AD, the Chinese emperor had the Shaolin Temple built in order to promote Buddhism in his empire. By the time Bodhidharma arrived at the temple in 527 AD, there were already many monks living there.

What Bodhidharma found at the temple was disheartening. The monks were weak and sickly, they were falling asleep during meditation, and they lacked the vitality needed for deep meditation.

This was not Bodhidharma’s vision of spiritual cultivation.

Bodhidharma believed that physical, intellectual, and spiritual cultivation were an indivisible whole. If you are sick or in pain, then how can you hope to achieve enlightenment? If you lack mental clarity, how will you endure the intensity of meditation?

To work successfully towards enlightenment, one needs to also cultivate health, vitality, and mental clarity. This was Bodhidharma’s philosophy.

It’s clear that Bodhidharma was a powerful master, full of health, vitality, mental clarity, and internal force. We know that he learned Buddhist meditation from his teacher, Prajnatara.

But where did he learn Qigong?

We can only speculate, but it is likely that Bodhidharma, a crowned prince, was well trained in elite arts befitting royalty. In addition to various scholarly arts, it’s likely that he learned ancient Indian martial arts, as well as some form of yoga.

The yoga of Bodhidharma’s time was likely to be a powerful energy art.

Bodhidharma knew that, in order to help the Shaolin Monks reach enlightenment, he would need to help them to cultivate health, vitality, and mental clarity.

The Birth of Shaolin Qigong

What Bodhidharma did next changed the course of history.

Rather than teach the monks the various yoga and martial arts exercises that he had learned, it seems that he decided to develop a completely new set of exercises.

For the next 9 years, he lived in a cave near the Shaolin Temple and practiced in seclusion. When he left the cave, he brought three new sets of exercises with him:

1. The 18 Luohan Hands
2. Sinew Metamorphosis
3. Bone Marrow Cleansing

These exercises were specifically designed to prepare the monks for the rigors of deep, Zen meditation. And they worked like a charm. The exercises transformed the monks physically, energetically, mentally, and spiritually.

Over time, thanks to the success of these exercises, the Shaolin Temple became one of the most powerful spiritual centers in the history of the world.

Now, 1500 years later, Bodhidharma’s legacy is alive and well in countless schools of Zen, kung fu, and qigong.

The basic philosophy in my school is the same as Bodhidharma’s — health, vitality, and mental clarity are prerequisites for spiritual cultivation.

Thus, I teach the same exercises that Bodhidharma taught. The first technique that my students learn is usually Lifting The Sky, which is the first of the 18 Luohan Hands.

Over time, students progress to learn all 18 of the techniques, all 12 Sinew Metamorphosis exercises, and all 5 Levels of Bone Marrow Cleansing.

What about Shaolin Kung Fu?

Actually, Bodhidharma never taught Shaolin Kung Fu. He’s widely recognized as the 1st patriarch of Shaolin Kung Fu because the arts that he taught provided the foundation and the inspiration.

It’s likely that 18 Luohan Hands gradually developed into Luohan Kung Fu. Over the centuries, these arts developed into the many different styles of Shaolin Kung Fu.

There is even a saying in China that “all martial arts come from Shaolin.” Many Japanese Karate schools trace their lineage all the way back to the Shaolin Temple.

It’s difficult to imagine how different history would have been if Bodhidharma had stayed in India instead of traveling to China. Would we even know about the Shaolin Temple, or would it have disappeared into obscurity centuries ago? How many martial arts would be completely different without the influence of Shaolin Kung Fu? And what would the world be like without Zen?

The Man and The Mystery

Little information has been passed down about this incredible man, which only adds to the mystery. Today, it’s difficult to separate fact from legend.

But we know from both Chinese and Indian sources that he did exist, and that he did travel to China to teach at the Shaolin Temple.

As far as we know, Bodhidharma never wrote anything down. But neither did Jesus or Buddha.

One of the fundamental texts attributed to Bodhidharma is a stanza that says:

A special transmission outside the scriptures;
Not founded upon words or letters;
Pointing directly to the human mind;
Seeing into one’s nature and attaining Buddhahood.

Reading this, it’s easier to see why he didn’t write anything down. Bodhidharma wanted the monks to practice, not just read scriptures.

And I want you to do the same. You’ve read enough for today. Now go practice some qigong!

If you don’t know any qigong, then click here to learn Lifting The Sky. And don’t forget to feel grateful to Bodhidharma for giving us this wonderful exercise 1500 years ago!  

From the heart,
Sifu Anthony

The post The Man Who Made Shaolin appeared first on Flowing Zen.

Twenty years ago, in the winter of 1992, I signed up for my first martial arts class. I was nineteen years old, and a sophomore in college.  Looking back on that decision, I can see that it completely changed the course of my life.  Here’s how.

I Know Kung Fu

I grew up watching endless hours of Kung Fu Theater on Saturday morning TV, and I had always wanted to learn a martial art.   I remember an incident from when I was about 10 years old.   Instead of cowering when the local bully threatened to beat me up, I took a stance and said, “I know Kung Fu!”  I didn’t, of course.  I was totally bluffing.  Like many kids, I often tried to copy the Kung Fu movies as best as I could. Apparently, I copied them well enough to convince the bully!

Bluffing wouldn’t work forever though. Memory of that incident was a constant reminder of my desire to learn Kung Fu.  But I would have to wait. As the son of two musicians, I wasn’t encouraged to learn martial arts.  I had been practicing the violin since I was 5 years old, and my parents were afraid of me hurting my hands. (Amazingly, I’ve never hurt my hands in all these years of martial arts.)

When I went away to college, I suddenly had the freedom to make my own life decisions. Signing up for a Karate class (there was no Kung Fu class, sadly) was one of the best decisions I’ve ever made. After my first class, I was hooked.  There was something about practicing martial arts that resonated inside me.   I loved the violin, but with the martial arts, there was a feeling I hadn’t known before.  (Twenty years later, I still get that same feeling.)

From Karate to Kung Fu

Before graduating from college, I would earn a black belt in Goju-Ryu Karate.  After college, I tried all kinds of other martial arts —  Japanese Aikido, Philipino Arnis, Western Kickboxing, Korean Tae Kwon Do, and also several styles of Okinawan Karate.  But over time, I gradually drifted towards Chinese Kung Fu.

Until writing this article, I had forgotten about all the different styles of Kung Fu that I’ve learned over the years.  Here’s the short list:  Luohan Kung Fu, Bagua Zhang, Northern Shaolin Kung Fu,  Wing Chun, Tan Tui,  as well as several different types of Southern Shaolin Kung Fu.  Of course, Tai Chi Chuan is a form of Kung Fu, and I’ve learned it from several different teachers.

I found a home in Kung Fu (including Tai Chi Chuan).  The reason I originally drifted away from Karate was because I felt that it lacked harmony. As I ventured into the world of Kung Fu, I found more and more of that harmony.

What is a Martial Artist?

As I look back on twenty years of learning and practicing martial arts, I find myself pondering an important question:  What does it mean to be a martial artist? 

These days, I don’t think that it means much, at least not to the average person.  It certainly doesn’t command the respect that a doctor or lawyer does.   If anything, it probably commands a small amount of fear.  “Oh, so you can kick my butt?” is a joke that I often hear when people find out that I’m a martial artist.  “Yes, and then I can heal it afterward,” I usually joke back.

Once upon a time, martial artists were respected, not just feared.  People back then understood that practicing the martial arts required years of intense discipline — discipline that couldn’t help but build character.  In Asia, martial artists also acted as local peacekeepers by settling disputes and breaking up fights. One of my grand-teachers, Sifu Lai Chin Wah, was well known for being a peacekeeper in Malaysia.

More importantly, martial artists were once known as healers.  Four hundred years ago, if you broke a bone, you would go visit the nearest Kung Fu master.  Back then, many Kung Fu masters were also Traumatologists.  They could set bones, heal sprains and contusions, and prescribe therapeutic exercises.  Another of my grand-teachers, Sifu Ho Fatt Nam, was more famous as a Traumatologist than as a Kung Fu master.

Yin and Yang

What has happened to the martial arts over the past 100 years?  Like many things, I think that they have lost harmony.  This is especially true of Kung Fu (including Tai Chi), which is supposed to follow the principles of Yin and Yang.  It could be argued that, in the 20th Century, Kung Fu lost its harmony of Yin and Yang.

If a martial art is all about fighting, like modern Mixed Martial Arts (MMA), then it has no harmony.  I was like this in my early years of training.  I was all about fighting, even at the expense of my health.  I learned to fight, but I also took a ton of punishment and had a long list of injuries.  I couldn’t heal myself, let alone another person.

Reflecting back, it was madness.  Back then, my goal was to be able to defend myself from being punched or kicked.  Meanwhile, I was routinely getting punched and kicked every night in class!  Sure, it wasn’t as bad as on the street, but in class I still got my nose broken, my cornea scratched, and my ribs cracked.  So much for defending myself! Here’s a relevant quote:

“First get your body healthy; then worry about defending it.”
– Chinese proverb.

At the other end of the spectrum, if you practice a martial art, but you cannot even block a basic punch, then you also lack balance. You might think that it sounds crazy to be a martial artist and not know how to block a punch, and you’d be right.   Unfortunately, it’s quite common.  For example, many Tai Chi practitioners say, “I only practice for health.”  Translation:  “I can’t defend myself.”  Here’s a relevant quote from my teacher:

“Of those practitioners who know that Tai Chi Chuan is basically a martial art, many insist that they practice it for health and not for fighting, without reflecting that practicing a martial art without understanding its martial function is to miss its essence. Such an [imbalance of yin and yang] is contradictory to the spirit of Tai Chi Chuan.”
– Grandmaster Wong Kiew Kit

Balance is everything.  When you find balance, then everything falls together. That’s what happened to me.  Because I found balance in my training,  I am happier and healthier than I’ve ever been.  Of course, I can also block a punch.

It’s funny. New students are actually surprised when they find out that I’m a martial artist.  Locally, I’m best known as a healer, and that’s what most students come to me for.  When I demonstrate a little Kung Fu for them, I can see the surprise in their eyes.  In their minds, healers and martial artists are separate.  In my mind, I’m a good healer precisely because I’m a good martial artist.

While most martial artists my age are slowing down, I’m speeding up.  I’m 39 years old, and I’m in better shape than I was at age 29.  I’m healthier, stronger faster, more flexible, and I have more endurance. Of course, that’s on top of already curing myself of clinical depression, a congenital heart murmur, low-back pain, and a weak immune system.

A Lifelong Pursuit

In the grand scheme of things, 20 years is nothing.  This is a lifelong study.  In the Kung Fu world, it’s not uncommon to hear of masters who have been practicing for 80 years.  That’s what I want.  I plan to live to 120, so I’ve got about 80 more years of practice!

Even after 20 years, I still love practicing. Here’s a recent video of me doing some Kung Fu while on vacation with my wife:

And here’s a recent video of me doing a Tai Chi Chuan form:

I practice every day.  Very few modern martial artists are able to maintain a consistent daily practice for decades. They may teach, they may write, but they stop practicing.  Personally, I think this is because they lack balance.

When you lack balance, things start to fall apart. For example, many martial artists just can’t do the same moves they could 20 years ago.  After years of taking punishment and being injured, their bodies are broken.  It’s very common for martial arts teachers to be unable to do half the stuff that their students can do.

Another reason martial artists stop practicing is because they get bored.  Who can blame them?  When you lack balance in your martial art, growth stagnates.  And when you stop growing, you get bored.    For example, many Tai Chi practitioners, despite practicing for health, develop knee pain as a direct result of their training.  Talk about discouraging!

The Spiritual Dimension

For me, all of this talk of balance ultimately leads toward one thing: spiritual cultivation.  It is no coincidence that my two favorite martial arts, Shaolin Kung Fu and Tai Chi Chuan, were both perfected by spiritualists.  They are great for your health, and also great for defense, but more importantly, they unlock the spiritual dimension.

In my Karate days, we talked about cultivating the spirit, but it was mostly talk.  There was no substance.  The type of training that we did wasn’t conducive for cultivating the spirit.

What does it mean to cultivate the spirit?  That’s the great thing about Kung Fu and Tai Chi:  If you practice them in a balanced way, then you will be able to answer that question for yourself based on your own experience. Cultivating your spirit becomes as real and tangible as cultivating flexibility or speed.

As I reflect back on 20 years in the martial arts, I look forward to the next 80 years of practice. I am truly excited to think about the benefits that the future will bring not only for me, but for my students. At the same time, I hope to help other martial artists to bring more balance into their arts. Perhaps as we all become living examples of health, happiness, power, and peace, then the term “martial artist” will regain some of its lost glory.

The post Reflections on 20 Years in the Martial Arts appeared first on Flowing Zen.