The Best Way to Meditate While Doing Tai Chi, Hsing-I or Bagua -- Mindfulness

A philosopher asked the Buddha, "What is your method? What do you practice every day?"

"We walk, we eat, we wash ourselves, we sit down," the Buddha explained.

"What is so special about that? Everyone walks, eats, washes, sits down," the philosopher said.

"Sir," replied the Buddha, "when we walk, we are aware we are walking; when we eat, we are aware we are eating. When others walk, eat, wash, or sit down, they are generally not aware of what they are doing."

In Buddhism, mindfulness is the key. -- from Zen Keys by Thich Nhat Hanh

Are you mindful when you practice your gongfu?

Are you mindful when you are at work? Does your mind wander when talking to other employees or when sitting through meetings?

When in public, are you on a cell phone instead of being engaged in the world around you?

When your significant other is talking, do you zone out or are you mentally engaged in what they are saying?

Are you constantly multi-tasking? 

Psychology Today reported that we lose 40% of our productivity when we attempt to multi-task.

Our brains are not wired to focus on more than one thing at a time with full attention.

But you know that, don't you? How much time have you wasted when you hop on Facebook to post something, and suddenly it is a half-hour later and you have spent the time hopping from one friend's post to another, clicking links, and then being distracted by another post? How many times have you logged off and then realized you had forgotten to do what you logged on for? Yeah, admit it. You have done it, too. So have I.

Mental Discipline is supposed to be a benefit of meditation and of practicing martial arts.

But mental discipline takes work. You know -- kung-fu. A skill developed over time through hard work.

There are many ways to apply the internal arts and philosophy into your daily life. But first, you have to calm the mind, and that requires work.

One of the best ways to "meditate" while doing any martial arts form is to simply be in the form; focus on the movements and the intent of the movements -- the body mechanics of good internal movement and the "intent" you would need to do the movement as an application.

You do not have to perform with a "blank" mind. Just getting into the form and eliminating other distracting thoughts is one way of meditating while doing the internal arts.

When doing Zhan Zhuang at the beginning of a practice, Chen Xiaowang might say something like, "Calm down. Listen behind you."

The goal is not to detach from everything.

The goal is to become connected, aware and part of everything. The goal is to be in the moment.

When you are in public, are you in the moment and aware of all things around you? When someone looks at you, are you looking back and able to engage or smile, or are you unable or unwilling to make eye contact?

Do you detach, or are you listening behind you?

At the gym, everyone plugs in their earbuds and will hardly make eye contact with others. We are not connected, not engaged -- we are isolated in public. 

Who is the person standing behind you? You wouldn't know. You are not willing to give them that much attention, are you?

If you are a true internal artist, you are connected.

Master Po 2In the Kung-Fu TV show, this was one of my favorite scenes: 

"Do you hear the grasshopper which is at your feet?" asked blind Master Po.

Young Caine looked down to see a grasshopper.

"Old man, how is it that you hear these things?" he asked.

Master Po replied, "Young man, how is it that you do not?"

Be mindful in your forms. Be mindful and engaged with the world around you. Calm your mind. The more distracted you are; the more you "multi-task," the less connected you can be.

Be here now. When walking through a grocery store, be there. When listening to your boss in a meeting, be mentally present. When doing your forms, become the movement.

And whatever you are doing, stop checking your cell phone every three minutes.

Calm your mind.

It is a goal we should all work to achieve. If we achieve it -- if we are able to be here now, in the moment, focusing our attention on what we are doing right now, everything we do is potentially part of our meditation practice.

-- by Ken Gullette 

 


Marketing for Martial Arts Teachers -- The Internal Fighting Arts Podcast Interview with Dave Dee

Ken Gullette - Dave Dee2
I enjoyed meeting and learning from Dave Dee in Chicago last April.

If you teach the internal arts -- or any martial art -- do you have enough students? 

Probably not.

Do you believe your marketing efforts are effective enough? Are you as successful as you want to be?

I didn't think so.

A lot of martial arts teachers do not understand marketing. Some of the internal arts teachers I have known almost consider marketing "beneath" them -- almost as if "marketing" is a dirty word. Then again, there are others who lie in their marketing, pretending to make students fall down or hop away with the slightest touch.

You can do ethical and effective marketing to have a more successful teaching practice -- or school.

In the latest edition of the Internal Fighting Arts podcast, I talk with one of my favorite marketing experts -- Dave Dee.

I would urge you to take notes during the interview, and then compare what you hear to your ads and marketing messages.

Listen to the podcast online or download the mp3 file through this link to Audello. It will also be available on iTunes (Apple Podcasts) within a few hours.

During the podcast, Dave and I do a quick analysis of this typical tai chi ad. I disguised the addresses and names because we are using this for educational purposes, not to humiliate anyone. 

Tai Chi Ad

 

 

 

 

 

 

 

On the other hand, here is a better ad, and you can understand why after hearing the podcast.

Tai Chi Ad 4

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

   

Enjoy the podcast, and if you have any questions or comments, please fire away!

Want to learn more about how Dave Dee can help your marketing efforts? Follow this link to Dave's website at www.davedee.com


The Joy of Teaching Tai Chi to an "Older" Group of Students

Ken Gullette Tai ChiSomething happens when you start getting older, when your health begins to go South and the hair turns gray.

Suddenly, you feel differently about the old people you see in the store or on the road. You suddenly develop empathy.

Oh, I get it. That old man still thinks of himself as the strong 25-year old that he was just a few minutes ago. Wasn't it just a few minutes ago?

No, it was 40 years ago, before the losses started piling up; before his parents died, before his friends started dying, before his earning power began dropping, and before his heart began beating like a bad carburetor.

Now, when I see a healthy 25-year old, I think to myself, "It seems like just yesterday." When I was 25, life seemed endless and everything seemed to come easily.

As the years passed, I lost a daughter, I lost jobs, marriages, and eventually, my perfect health declined. There were some gains along the way, too, but the losses pile up.

As we get older, it becomes even more important to maintain our mental and physical balance as we try to ride the ups and downs of life.

Ken Gullette Tai Chi ClassLast week, I started a free Tai Chi class for people aged 40 and over. The first class was packed with more than 70 people. The oldest was 83.

I had forgotten how much fun it is to teach a more "mature" group.

When I first began teaching Tai Chi in 1999, I was still teaching the Yang style. My first official Tai Chi class attracted students from their twenties to their eighties.

At that time, I had already begun studying Chen style and was in the process of switching from Yang to Chen in my practice and in my kung-fu class, made up of mostly teens and young adults.

By 2001, I was teaching Chen style in the Tai Chi class, and the older students began slowly dropping out. Chen style was just too athletic for them.

Nancy and I closed our school in 2007, when I took a job in Tampa, Florida. A year later, that job ended and my health began to go South. I lost the lung and developed cardiomyopathy. For a couple of years around 2012, I was living in heart failure.

Ken Gullette-Nancy Gullette-Tai ChiStarting another Tai Chi class did not appear to be in my future.

But a few weeks ago, I decided to do it, only this time, I would not do it for money, I would do it as a labor of love. The class would be free, and it would be for anyone aged 40 and over -- a free, 6-week class in Qigong and the Chen 19 form.

The turnout was surprising. More than 70 people came in for the first class -- so many that I decided to teach two classes per week.

It is surprising how much I enjoy the class. No one is seeking perfection, and so I make it easy for them, remove the pressure, and make them laugh. My wife, Nancy is in the class, and I use her to demonstrate fighting applications, giving me an opportunity to flirt and tease her. The class really enjoys it.

I encourage heckling in my classes, and always enjoy it when someone cracks a joke. 

On the first night, we do some very light warmups, working down from shoulder circles to side stretches and hip circles. Then, I say, "Touch your fingers to the floor," and I bend over, touching my fingers to the floor. There is usually some giggling, and comments such as, "Yeah, right."

"Okay," I say, "Keep your legs straight and touch your head to the floor." 

That gets a big laugh. Then I say, "If you can touch your head to the floor, you get a black belt."

More laughter.

So here are my tips for teaching Tai Chi to a mature group of students:

** Teach them Qigong exercises and tell them how to use it in their daily lives.

** Lighten up. None of these students wants to be Chen Xiaowang. Don't take it too seriously.

** Go over movements slowly, with a lot of repetition and corrections.

** Encourage laughter. They need it and they want to have fun.

** Have patience. Many older people have little experience with athletics, and as they mirror your movements, their arms and legs will often be in drastically different positions than yours. Give them gentle coaching and expect to go over it several times.

** Ask for questions regularly.

** If you put yourself up on a "teacher pedestal," climb down and be a real human being. Show an interest in them personally.

When I taught the class back from 1999 to 2007, we would occasionally have parties at my house. Sometimes, if a new kung-fu movie was coming out, like Crouching Tiger Hidden Dragon, we would pick a showing at the theater and meet there, sitting as a group. It was a lot of fun.

I believe one of the best reasons to teach a class like this is to make new friends. Mature people make great friends. You can add value to their lives, and they can add value to yours.

It is a win-win situation, and nothing is better than that! 

 

 


A New Spiffy Platform for the Internal Fighting Arts Website

Internal Fighting Arts Logo 250Sometimes, change happens naturally, and sometimes it is forced on you.

A little over two months ago, the company that hosts the platform for my website -- Kajabi -- let me know that all the membership site owners using their platform would need to upgrade by October 1 or our websites would go dark.

I had a lot of plans for new content during the past two months, but I ended up spending a lot of the time moving the site over. We're talking more than 800 videos that would not work on the new platform without a new player.

Making a long story short, it took me until this week to get it done.

But now, the website will be even better.

I'm planning a lot of new content.

So check out the new and improved Internal Fighting Arts website. Try two weeks free, get instant access, and brace yourself to be blow away by the content on the site.


Reflections on Earning a Black Belt 20 Years Later

Ken Gullette with Staff in 1997
Ken Gullette at age 44, shortly after earning a black sash in 1997.

20 years ago this summer, I got canned from my last job in TV news.

It wasn't a total shock. In fact, it was a relief. Despite award-winning work, I was the manager of a newsroom, and it was a fate worse than death.

Anchors acting like prima donnas, reporters angry because they wanted to be anchors, videographers dinging news cars, inexperienced kids on the air and me having to answer for their screw-ups.

I got into news to be a writer, reporter, and to be creative. I found myself in a living hell as the top decision-maker in the newsroom.

Suddenly, I was canned. It happens in the news business. The life expectancy of a news director is 18 months. I had been there three-and-a-half years.

Two days after losing my job, I had an idea. I was 44 years old and I had been one test away from black sash since 1991, but I had moved away from Omaha, where my teacher was, I was working more than full-time, I was a single (divorced) father with two teenage daughters living at home, and was also trying to have some type of social life, so there was no time to pursue the black sash.

Making it more difficult, my teacher had sold his school in Omaha and was in seclusion.

So I got canned from the TV job, just 10 months after I was re-married. One daughter had moved out and the other was living with her mom in Cincinnati.

Within a couple of days of being fired, I called the instructor who bought my teacher's school -- one of his senior students -- and asked if he would test me. He agreed.

Every day for one month, I trained for a several hours. I had no partner to work on chin-na or one-steps or sparring, so I fought mental opponents. I stood in the basement and imagined my partner throwing attacks and I would respond.

Xingyi, Taiji, Bagua, Qigong, chin-na, shuai-jiao, weapons forms, sparring empty-handed and with weapons -- it was a deep curriculum. The test was intense.

In late August, 1997, I drove to Omaha, took the test, and did well. I was now allowed to wear a black sash. And brother, I was ready!

On October 1st, I began teaching at a fitness center in Muscatine, Iowa, and at that time, as I faced my first students, young guys who all expected me to be perfect, I began feeling that there were deep holes in my curriculum and my knowledge.

The Internet was beginning to take off. I was reading the Neijia List every day, an online discussion by Chen taiji guys, including Mike Sigman. All the guys on the site seemed to look up to Mike, and they were using terms and descriptions of skills that I had never seen or experienced. I had never heard of the ground path. I only knew "peng" as the "ward off" posture in Yang style tai chi, which I learned as part of my curriculum.

Holy cow! I had a black sash and it meant I had to begin studying!

I was still proud of the black sash. Many people begin martial arts training, but in a school as difficult as the one I trained in, few earned their black sash. But I knew there were a lot of internal principles and mechanics missing.

The next spring, I set out to make a mark in tournaments in the black belt division, but I still continued to research and seek out what was missing in my internal mechanics and material. Within a few months, after being directed by the guys on the Neijia List to Jim and Angela Criscimagna in Rockford, Illinois -- a couple of hours from my house -- I switched to Chen taiji, which gradually became the foundation of everything I did.

I left the system that I earned the black sash in -- it was a little too much into the woo-woo for me, and the more I studied Chen taiji, the less internal I realized my previous art was -- but I still practice and teach the most solid pieces of the martial material, infused with and improved by better internal principles.

Ken Gullette tournament champion
Ken Gullette and his trophies in 2008. Most of them were won after age 44. He threw them away after taking this photo.

I did very well in tournaments. I did a lot of Xingyi, but as the years passed, I did more Taiji. My goal was to publicize the internal arts, and show martial artists from all styles that these were martial arts. At that time, karate, TKD, Kuk Sool Won and other "external" artists thought the "internal" arts were for old people, and for people interested in moving meditation. My students and I showed them something that changed their attitudes.

One of my first students, Rich Coulter, walked into one large tournament when he was a brown sash. A student from another school said, "Great. Rich Coulter is here. The most I can hope to win is second place."

Other students did well, too -- Chad Steinke, Rick Todd, Josh Stocking, Fabio Castro, Marilyn Hackett, and later, Chris Miller and Kimberly Miller.

And meanwhile, every day, I was working to improve and learn better internal mechanics for my arts. I taught in a school setting until 2007, when I moved to Tampa for a new job.

In 2009, I lost the function of my left lung, a freak side effect of a medical procedure. I went through a couple of years of heart failure. My cardiologist said, "You could drop dead at any moment with no warning."

That really plays a number on your mind, but it didn't stop me from practicing.

My heart situation improved. Breathing is still an issue, but I have been teaching anyway, through challenging circumstances, and still trying to get better. I now teach in parks and in rented rooms at community centers. I moved my "school" online and have made more than 800 video lessons, passing along everything I learn as my skills develop.

When I was in TV news and became a manager, I would work with my reporters, producers and anchors and try to cut years off their learning and development time by giving them straight information and coaching on delivery, writing, and a more creative approach to their stories.

As an internal arts teacher, my goal is the same. I teach what I have learned and hold nothing back, hoping to save people a few years of getting information bit-by-bit, or not at all, sometimes from teachers who did not have good training but never realized, as I did, that you never stop seeking out new, better, and more advanced information to push your own skills forward.

I never went back into the news industry. I worked in media relations at ACT (the college test), then at the University of South Florida and a couple of nonprofits. In 2013, I began doing the internal arts full-time and handling my own marketing, media relations, video editing and customer service. It is a labor of love and a completely creative job.

And always, I am seeking training and information, practicing the studying, working through forms and movement and fighting applications carefully, like studying a college course, always trying to look beneath the surface.

I was so proud when I earned a black sash 20 years ago, but it was just the beginning. Even 20 years later, and almost 44 years in martial arts (next month), I still feel like a beginner. It is a lifelong endeavor. There is so much to learn.

-- by Ken Gullette

Check out my membership site and enjoy more than 800 video lessons in Chen Taiji, Xingyi, Bagua, Qigong and more -- right now -- with two weeks free and no risk. Follow this link to www.internalfightingarts.com.

Take your understanding deeper with Taiji, Xingyi, and Bagua DVDs that teach principles, internal mechanics and fighting applications at www.internalfightingart.com


Are You Getting This Important Benefit from Your Qigong Practice?

Broadsword 1998I stepped into the ring, holding my broadsword and feeling butterflies in my stomach. I wanted to do well in my first tournament performance as a black belt.

It was February, 1998 in Cedar Falls, Iowa, and at 45 years old, I had studied different martial arts for 25 years, had been in the internal arts for more than 10 years, and had practiced qigong diligently for more than a decade.

"Just get into the zone," I told myself as I calmed down and prepared to do my broadsword form.

God, there are a lot of people, I thought.

"Settle down," my inner voice said. "Detach. Rise above the pressure."

It was the worst advice I could have given myself.

A few movements into the form, I turned to my right to do a sweeping cut and noticed a young boy was walking across the ring, just a few feet from me. 

Within another movement or two, I completely spaced out and forgot where I was in my form. For a flash of a second, I was mentally Broadsword 1998-2paralyzed, then I made up some movements, wrapped up the form, and bowed out.

I did not place in weapons forms that day.

I was disappointed at myself. After using qigong in my life so effectively during the past decade, why was I so nervous and unable to hold it together when performing for the first time as a black belt in front of a jury of strangers and a gymnasium full of spectators?

Shouldn't I be a bit more "one" with the universe? Shouldn't I be able to detach my mind? 

Last night, a member of my website -- a man who is becoming a friend -- told me how he was very nervous during a recent karate test (which he also studies) and had the same thoughts about how qigong is supposed to help him remain calm in those situations.

But here is the real secret of qigong practice.

It does not prevent you from being human.

Qigong is not intended to prevent the normal human emotions that we all experience. The key to effective qigong is that you do not hold on to emotions like fear, anxiety, greed, and other negative thoughts. 

To suppress negative emotions is to give them even more power.

And that is where the mindfulness component of qigong comes into play. It is actually an important part of our quest to calm and center ourselves -- to "be in the moment."

When you are "mindful," you are completely in the moment, giving attention to the people or the situation that needs your attention. Your mind is not wandering, and if it does, you simply bring your attention back to where it needs to be.

The negative feelings, the butterflies in the stomach, the fear of failure -- it's all part of the experience. No one ever brags about doing well when nothing was at stake. We don't sit around in our golden years reminiscing about all the boring times we had. 

The best moments in life -- when you are most alive -- happen when you are testing your comfort zone and feeling every sensation.

And so I realized that calming and centering were not enough. I needed to be in it.

Over time, I developed a joy of being in the moment, whether that was a happy moment or whether I was about to perform in front of a panel of judges and a crowd at a tournament, or whether I was going to be grilled in a job interview by a panel of staffers and VPs.

When I was being interviewed by a panel at the University of South Florida in 2007 for the director of media relations position, I sat down, smiled and said, "Take your best shot."

I enjoyed every moment of that interview, fielded all their questions, was honest and let my creative mind flow. I started a month later.

I want to experience it all -- to be in the now and fully feel the experience:

  • To enjoy demonstrating my arts in a tournament and show martial artists something different.
  • To enjoy the competition of sparring without being overjoyed or upset about individual point calls by judges.
  • To enjoy the "competition" of a job interview, and display my experience and knowledge in a creative way.
  • To be in the moment in a tense personal or job situation, where I can take care of problems without exploding.

Qigong helps us relieve stress, calm our minds and body, and helps us to center ourselves. The goal then should be to recapture that calm, centered feeling in times of tension or crisis.

You should not think of qigong as a way to detach your feelings or your mind from the moment. That is not living.

A key part of qigong is mindfulness: the joy of living and being part of everything; the unpredictable nature of challenges that are thrown at you, then learning from them so perhaps the next time, you can handle them even better.

I got better at tournaments. I still got nervous occasionally, but I felt it fully, I experienced it completely, and I sure did have fun.

-- by Ken Gullette

Check Out Ken's Qigong DVD with Exercises for Stress Relief

Want a more in-depth interview on Mindfulness? Check out Ken's podcast interview with Mark W. Muesse

 


Writing It Down: How to Get the Most Out of Your Teacher's Corrections

Ken Gullette and Chen Xiaoxing
Chen Xiaoxing correcting me in 2005 in Livermore, California.

In 2005, I had the opportunity to spend a couple of private days with Grandmaster Chen Xiaoxing. My teacher at the time, the late Mark Wasson, invited me to his home in Livermore, California, for an exclusive opportunity to hang out with him shortly after Xiaoxing arrived in the country for a tour of workshops. 

We spent most of the time going through Laojia Yilu, movement by movement. Grandmaster Chen and Mark would watch as I did a movement, then Xaoxing would make comments and gestures, and often hands-on corrections. Mark would listen and watch his comments intently, then interpret with additional instruction.

I was grateful to have such a valuable opportunity.

When I left Mark's home to drive back to San Francisco to the airport, I was a few hours early, so I stopped at a park, went to a table, and started furiously writing notes. I continued on the airplane flying back to the Quad Cities. Starting with the Opening movement, I went step-by-step through the form and wrote down every correction and piece of coaching I could remember. My mind had retained a lot of it, and it flowed out of my pen and into the pages of my notebook.

Those notes were crucial. I referred to them, thought about them, and I worked hard to incorporate them into my movement. I still refer to them sometimes, to see if I have let anything slide over the years. 

Chen Huixian and Ken Gullette
I can't help but smile as Chen Huixian gives me a subtle bit of coaching in 2013.

This weekend, I plan to attend a workshop held by Chen Huixian in Madison, Wisconsin. On Friday night, she will teach push hands. On Saturday and Sunday, we will go through at least half of Laojia Yilu. I also attended one of her Laojia workshops in Madison four years ago. 

I am looking forward to studying with her again. She is a very good teacher, and she speaks English well enough to not need an interpreter.

You can bet I will be writing down notes at the end of each day's practice.

Are you making notes after classes with your teacher? We don't always retain information over time. We spend a lot of money for instruction, and we spend a lot of time, sweat, and energy to "eat bitter" and to learn.

I urge you to get the most out of your training by taking notes and referring to those notes as you practice.

This week, I was coaching a student in one of the movements in the Chen 38 form. At the beginning of the movement, there is a slight closing of the left kua, a sinking, then a sitting back and turning. Even though I had corrected him on this movement before, I noticed he wasn't sinking or closing the kua before the turning, so I reminded him that we had gone over this, and I encouraged him to write down notes after practices.

Go to a workshop and some people will have notebooks or tablets with them. Each time there is a break, you can see them scurry over and scribble or type furiously, recording the tips they had received during the previous hour or two. I often take a notebook and do this during breaks. At other times, I will go back home or to my hotel room, if I am travelling, and I will write down as much as I can remember.

You can also do that after a regular practice with your teacher. We are no different than high school or college instructors. When a student pays attention, takes notes and focuses on what is being taught, it is what we live for -- to know they are hearing us, taking it to heart, and documenting it so they won't forget.

The best way to get the most out of your teacher's corrections is to write it down and then practice, practice, practice. 


Happy 9th Birthday to My Online Site for Learning Tai Chi Hsing-I and Bagua

Internal Strength
In one of the first videos I put up on the website, I teach Tom Revie Zhan Zhuang.

Nine years ago today, on July 4, 2008, I opened my website -- www.internalfightingarts.com -- to the public.

Wow, it has really grown.

On the day it opened to public members, there were maybe 100 video lessons on the site and some pdf documents for downloading.

Today, there are more than 800 video lessons covering Chen tai chi, Hsing-I, Bagua, Qigong and more. The video lessons range from 90 seconds to 20 minutes. It is now the video equivalent of more than 66 DVDs, and it is growing every week as I shoot, edit, and put up more instruction.

We have members all over the world. Everyone gets two weeks free to make sure they like it and to make sure it offers what they need. There are no contracts and members can cancel anytime.

The lessons start with the basics of internal body mechanics, including the ground path, peng jin, whole-body movement, silk-reeling energy, opening/closing the kua, Dan T'ien rotation, and it builds from there. Members get to stream any and all of the content from day one -- all information and videos are available even during your first two weeks, when you pay nothing. It is my way of being transparent and honest.

I have spent almost 44 years studying martial arts. I have spent thousands of dollars and I have traveled and worked for a long time. One of the great compliments I get from members is how surprised they are that I hold nothing back. In a world when some instructors keep secrets, I pass along what I know to anyone who can learn from it.

Am I the highest level instructor you will find? No. There are many other instructors in these arts who are at a higher level of skill. But what I know is quality information, and I explain it in a plain-language way that you can understand. What I teach can cut a lot of time off your skill development.

I know for a fact that a lot of internal arts instructors do not teach -- and many of them do not know -- the principles, body mechanics, and applications that I teach. That is why I give new members two weeks free. I am confident that most new members will realize that this is information they have not yet learned.

If you haven't checked out www.internalfightingarts.com, you have nothing to lose by checking it out. You actually have a lot to gain.

Nine years has gone by pretty fast. This is a labor of love. By this time next year, I hope to have 1,000 video lessons on the site. What a great tenth birthday celebration THAT will be!


A Fighting Strategy for Self-Defense: Receive and Return

There are seven main fighting strategies in my curriculum. I have begun shooting instruction on these strategies for my website (internalfightingarts.com). I also worked on a pdf document for members of the website to download -- a companion to the video lessons.

The Seven Strategies are:

  1. Receive and Return
  2. Lateral Return
  3. Mutual Striking
  4. Yield and Overcome
  5. Control the Center
  6. Join and Unite
  7. Instant Resolution

The first one, Receive and Return, is especially useful when I work on sparring with Xingyiquan. It is like pushing on a tree branch. The branch will bend as you push, but when you let go, it will whip you when it springs back.

With Receive and Return, you maintain your distance when your opponent attacks. You move back, load the rear leg, then you spring back when his technique misses its target. You can also spring back between his techniques.

Here are two short clips from tournaments showing me using Receive and Return. In the first clip, a young MMA fighter who had also studied Taekwondo and some kickboxing came to a tournament for the sparring competition.

In both clips, I move back, load the leg, then spring forward with a punch to the head. Check out the website for a lot more detail and instruction.


The Ultimate Self-Defense Technique: A Real-Life Story about the Art of Fighting Without Fighting

ViolenceWhat would you do if a big drunk guy walked up to you and wanted to knock your head off?

It happened to one of my website members recently and he called to tell me what happened.

John was standing in a business and talking to someone when a drunk guy walked in and wanted to fight. The drunk was larger than John, and it was clear that he could do some damage.

Like most guys, John's first reaction was to think about fighting techniques. And as the drunk got more agitated, it seemed that violence was about to happen.

Suddenly, John remembered the recent Internal Fighting Arts podcast with my guest, Dan Djurdjevic. In the interview, Dan talked about "flipping the script," and how it got him out of some potentially violent encounters.

When you flip the script, you say something bizarre to the attacker to throw him off-script; to confuse him.

So just as it seemed that a punch was going to be thrown, John said to the drunk, "Did you see the game last night?" 

The drunk looked confused. "What game?" he asked.

"My daughter's baseball game," John replied. "She made her very first out at second base."

The drunk guy didn't know what to do with that information.

"Oh, that's great," he said. "Congratulations."

With that, the encounter moved in an entirely new direction. The drunk guy calmed down. No violence happened. Nobody was hurt, nobody was arrested, nobody went to the hospital, lost his job or got sued.

Bruce Lee once said he practiced "the art of fighting without fighting." Flipping the script is one of the coolest self-defense tactics I've ever heard, and it is something you will want to remember. Imagine a thug's reaction if he wanted to fight and you said something like, "I love homemade pickles. My Aunt Jane used to make great pickles."

When I was growing up, I wasn't the toughest kid, but I beat up a lot of bullies because I was smarter than they were. As an adult, I have not been in a fight because I have been able to avoid them.

As adults, avoiding violence is the ultimate self-defense skill, and we do that when we use our brains, our awareness, and our ability to remain calm. John was able to do that by remembering a lesson he learned on my podcast, and I am very happy to have been a small part of this story.