Five Ways of Centering Yourself During Anxious or Negative Times

If you have listened to my podcast, you'll hear me encourage listeners to "remain centered at all times."

In Taoist philosophy, one of the fundamental principles is to find balance and harmony within yourself and with the world around you. To center yourself in the face of anxiety about the future, here are some recommendations:

1. Focus on the present moment: Instead of worrying about what the future might bring, focus on what you can do in the present moment to take care of yourself and your needs. This might mean practicing mindfulness or meditation such as qigong to help quiet your mind and bring your attention to the present. If you are washing your car, sweeping the floor or reading a book, focus on that one thing and if stray thoughts cross your mind, let them go and refocus to that one thing.

2. Let go of attachments: In Taoism, as in Buddhism, it is believed that attachment to things outside of ourselves can lead to suffering. Instead, try to let go of attachments to outcomes or expectations and focus on living in the present moment with an open mind and heart. It can be very damaging to tie your happiness to any one thing, such as a job, or the amount of money you have, or a relationship. The more we attach to an idea or a thing, the more the loss of that thing can knock us mentally off-balance. This doesn't mean you should not care about people and relationships or money or achievement, just realize that happiness comes from within you, not what something else gives you.

3. Cultivate gratitude: Focusing on what you are grateful for in your life can help shift your perspective from anxiety to a more positive outlook. Try making a short list of things you are grateful for each day, no matter how small they may seem. To people who are not religious, like me, "grateful" can be a loaded term. Grateful to who, or what? Perhaps a better term is "appreciate." Cultivate appreciation for the things you have. Remember, happiness does not depend on getting the things you want, it is wanting the things you've got. Sheryl Crow said that, I believe. 

4. Practice self-care: Taking care of your physical and emotional well-being is essential to finding balance and harmony. Make time for activities that bring you joy, such as spending time in nature, practicing tai chi or exercise, or engaging in creative pursuits.

5. Embrace change: Change is a natural part of life, and resisting it can cause anxiety and stress. Instead, try to embrace change as an opportunity for growth and learning. Trust in the natural ebb and flow of life, and have faith that you will be able to handle whatever the future may bring. Very often, the events that seem the most negative turn out to be very positive, as long as you "go with the flow" and persist through what you see as negative times. I lost a job in Cincinnati and moved to Omaha in 1987. At first, I considered myself a failure for losing the job and ending up in Omaha. But it was in Omaha that I met my first internal arts teacher. If I had not lost my job, I may never have been connected with these great arts. You can't stop change. It is constant. Roll with it, baby.

Remember, finding balance and centering yourself is an ongoing process that requires practice and patience. It takes real effort. By incorporating these Taoist principles into your daily life, you can learn to cultivate a sense of peace and calm in the face of anxiety about the future.

--by Ken Gullette

A Trip to the Oral Surgeon is a Reminder of the Importance of Mindfulness and Centering

I had two teeth pulled yesterday and an implant screwed into my jaw -- all in the same appointment.

It used to take two appointments and two or three months to get an implant done, but new techniques have reduced the time.

This experience showed me again how important it is to be mindful and remain centered.

You see, very often the expectation of something makes us more distressed and unhappy than the actual event itself.

This is my third dental implant. The first one was a miserable experience. I remained awake even though I was numbed up with novocaine. There were moments when the pressure was so great, and the stress on my jaw was so intense, I was convinced it would crack at any moment. The surgeon put the screw in and used some type of socket wrench, jerking my head with each pull.

When it's over, I love my dental implants. With the crowns, they are better and more solid than my real teeth. The process of getting them is the rough part. And while they heal in your head, you have to avoid eating on that side of your mouth for a couple of months. 

This time, with two teeth being removed and then getting screwed, I opted for the IV sedative. Just knock me out, thank you. It costs more than $900 for the sedative? No problem. It's money well-spent.

As the day approached, however, I found myself worrying, not about the procedure itself as much as the aftermath. How much pain medication would I need? How loopy would I be on the pain meds? How hard will it be to eat only on the right side of my mouth?

The comedian Rita Rudner had a quote about exercise, but I apply it to medical procedures. Some people say "No Pain, No Gain!" But Rita had the right idea. Her slogan was "No Pain, No Pain!" 

Each time the worry would arise, I would center myself -- put part of my mind on my Dan T'ien -- and reminded myself to relax and focus on what I was doing at that moment. Be mindful and calm. Center yourself, Grasshopper.

I worked on this for a couple of days and I believe it helped.

Finally, the appointment arrived. I waited in the outer waiting room for an hour before I was taken to the operating room. Then I sat for over half-an-hour in the chair as the surgeon finished another patient, I listened to the music he had playing in the operating room. I told the nurse how much I enjoyed the songs. She said it was Dr. Lee's playlist.

When Dr. Lee finally entered with a couple of nurses, I said, "Hey, hey! You're interrupting my music!"

He laughed. We talked about one of the songs I had never heard before, "Strange American Dream" by Rayland Baxter, and he promised to share his Spotify playlist with me.

I hate being stuck with IV needles. When I was in Cleveland Clinic 15 years ago, they had a policy of changing the IV needle every couple of days. Since that time, being stuck with the IV needle is one of my least favorite things. But Dr. Lee took my arm and the needle went in painlessly.

They started the sedation and I told them it wasn't going to work on me.

Then I woke up and Dr. Lee was finishing the procedure. Because of one lung, my oxygen level had dropped a bit so they let the sedation up sooner than usual.

I went home with Nancy driving, and when the numbness wore off later in the day, there was very little pain. And now, a day later, I'm eating on the right side of my mouth and I haven't had to take one pain pill. Not one.

This is not what I was expecting.

Modern medicine is pretty cool. And so is mindfulness and centering. 

A lot of our happiness or unhappiness is created by expectations. We need this and this and this to be happy. If I get this job, I'll be happy. If I live in a home like that, I'll be happy.

If this happens, I'll be unhappy. If this relationship fails, my life is ruined. If I lose this job, I'm screwed.

But that's not being screwed. Being screwed is when they put a frikkin' implant in your face!!

Just kidding. But we expect that all these events are going to be horrible!

As usual, the bad things we fear are not always as bad as our expectations make them out to be. This is true, I believe, with everything from dental appointments to losing a job to death itself.

I've lost jobs, I've lost marriages, and I've had dental appointments. I'm still able to have fun, enjoy life, and to be honest, I found a much better marriage than I had before. 

When you have things coming up in your life that you assume are going to be horrible, just calm your mind, focus on something you are doing or on something fun, and really focus the mind. Let thoughts that worry you come up, acknowledge them, and then re-focus your mind on the present. Be engaged with the moment, and enjoy it.

It isn't easy. Talking about mindfulness and being centered is easy, but putting these concepts into action on a daily basis requires a little work.

It pays off in the end.

--by Ken Gullette

Tai Chi Master Zhang Xue Xin Dies at 94 -- An Interview with Zhang Disciple J. Justin Meehan

Ken with Zhang Xue Xin at Golden Gate Park.

Taiji master Zhang Xue Xin passed away in China surrounded by family on February 25, 2023. He was 94 years old.

He began studying Chen style Taiji in 1963. One of his teachers was Chen Zhaokui. Later, he studied with Grandmaster Feng Zhiqiang and became an indoor disciple. 

Master Zhang moved to the United States and began living and teaching in San Francisco. His classes were held at Golden Gate Park. He emphasized silk-reeling spiraling movements and applications, particularly chin-na (joint locks). He retired in 2013.

My first Chen style teachers, Jim and Angela Criscimagna, studied with Master Zhang for around eight years. I never studied with him, but I visited San Francisco on business a couple of times in the early 2000s and stopped by to visit his class.

We have lost a great one with Master Zhang. I heard of his passing from his indoor disciple, J. Justin Meehan, who lives and teaches in the St. Louis area. I asked Justin if he would do a video podcast interview about his teacher. Here is that conversation as Justin remembers Master Zhang Xue Xin.

 

 

"SkepDoc" Dr. Harriet Hall Dies at Age 77

Dr. Harriet Hall, known as the "SkepDoc" and a former guest on my Internal Fighting Arts podcast, died unexpectedly on January 11, 2023 at the age of 77. She had been in poor health including heart issues for the past three or more years. I was very sorry to hear the news. She was an intelligent person with integrity.

Dr. Hall was a critic of "alternative" medicine that so many people involved in Taijiquan seem to believe in. She did a lot of good work bringing critical thinking skills to the discussion of science and medicine. As Dr. Steven Novella wrote about her:

"....Harriet has been tireless in her efforts to help educate the public about how science should inform the practice of medicine, and how medicine, and even common sense, can go horribly wrong when we abandon good science as our guide. Among her many contributions, Harriet is remembered for coining the phrase, Tooth Fairy Science, which nicely crystalized and communicated one of the many core problems with alternative science. To paraphrase, you can study in detail all of the aspects of the Tooth Fairy phenomenon without ever getting to the core question – the only question that really matters – does the Tooth Fairy actually exist?"

Dr. Hall was a family physician and a former Air Force Flight Surgeon who retired at the rank of Colonel.

I have been a skeptic about alternative medicine since I studied acupuncture in the late 1980s and early 90s, and attempted to learn how to read someone's "aura" and other bogus things as part of my Traditional Chinese Medicine studies with a former kung-fu teacher. I opened my mind and gave it a shot, studying acupuncture for two years. In the end, I came to the conclusion that the traditional "science" behind acupuncture is superstitious fantasy. If acupuncture works in some cases for minor pain or nausea relief, it is not for the reasons explained in TCM.

Among the points Dr. Hall made in our podcast interview:

** Our ancestors, and people in China, evolved in an environment without books or, of course, the internet. They relied on personal experience and information from others to learn about the world. As a result, we are programmed to listen to stories and anecdotes more than scientific research.

** There is a lot of bad research coming out of China. In fact, you cannot trust medical studies on alternative medicine from China.

** Many studies of alternative medicine are financed and supported by organizations with a financial interest in the outcome of the studies.

** If alternative medicine was proven to be true, it would be called "medicine," not "alternative medicine."

** Skeptics are not closed-minded, they are completely open to evidence.

** Belief in something like alternative medicine can be similar to belief in a religion, where it causes the believer to reject evidence that suggests they believe in something that is not true.

** Medical doctors are not necessarily scientists, and many of them lack the rigorous training in scientific methods that help them evaluate the true validity of clinical studies. 

** If a medical treatment works in Beijing, it should also work in Dallas or it is not medicine.

** Alternative therapies such as "breathing in colors" and healing sounds are unfounded and their claims are ultimately false.

** Misinformation about TCM can cause harm if it leads to people rejecting legitimate treatments.

There were so many important points made by Dr. Hall in our interview that it is important for anyone interested in the internal arts or TCM to listen. You can listen online or download the podcast with Dr. Harriet Hall through this link.

Some people in the world of Taijiquan and TCM got angry with me after I released this podcast, and I can't help that. Evidence is evidence, and when someone makes a medical or scientific claim, it is our responsibility as intelligent creatures to demand valid, rigorous evidence before we believe. So as I can imagine Dr. Hall saying, "Keep an open mind, but not so open that your brains fall out." 

I am sorry she is gone. We need more people like her, not fewer.

--by Ken Gullette

 

Top Ten Movements for Christian Tai Chi Form

Years ago, I saw a DVD on Christian Tai Chi and I thought it was interesting because some people have asked me in the past if they can study Tai Chi if they are Christians. I assured them there is nothing inherently religious about Tai Chi.

But it made me wonder, what if I made up a Tai Chi form for Christians? After all, I grew up in a Christian church and I am intimate with the Bible. I think I could convert some movements from a Tai Chi form into something that would satisfy the faithful. 

Instead of trying to become One with the Universe, students could become One with God's Word.

Here are some of the top movements in my Christian Tai Chi form:

One -- Grasp the Dove's Tail

Two -- Part the Red Sea

Three -- Strum the Harp

Four -- Step Back and Repulse Satan

Five -- White Minister Spreads His Word

Six -- Snake Creeps Down the Apple Tree

Seven -- Ascend Hands Into Clouds

Eight -- Single Roman Whip

Nine -- Golden Idol on One Leg

Ten -- Turn, Deflect, Parry and Pray

I think we have a new Tai Chi style here, although we should stop calling them styles. Students and teachers would be part of the Yang denomination, the Chen denomination, etc. I also think it would be easy to find some unscrupulous Tai Chi "masters" who would pretend to walk on water. Adam, I have an idea for a new YouTube video for you. :)

--by Ken Gullette

What Happens When a Martial Artist Turns 70?

I hit the big 7-0 last week.

They say age is just a number, but in my case, it's a BIG number.

I didn't even know how to spell septuagenarian and now I is one.

It's bad enough I've been dealing with the loss of one lung and a heart problem for the past 13 years, but now I have to be an old man, too? That's like adding insult to injury!

It's enough to make you throw sidekicks.

Okay, Ken. Stop and take a breath.

Center yourself.

Calm your mind and relax your rapidly withering, creaking body.

Worse things can happen to you than turning 70. For example, you could have died before you turned 70.

I had one grandfather who died at age 27, another who died at 69, and my dad died at age 61. I should be happy that I'm still studying, practicing, and teaching the internal arts. And I actually am very happy about that.

But it plays with your head. On the day after my birthday last week, I realized that I felt no different than I did the week before. I felt young. You know, like I was 65 again. But it still plays with your head.

I try to look ahead. In ten years I'll be 80. Just ten years. That passes pretty quickly. After all, it has been 23 years since Y2K. That went by pretty quickly, didn't it?

For most martial artists I know, after their sixties they were changing fast. Chen Fake died at age 70. Hu Yaozhen, the Taoist qigong master, passed away at age 76. One of Hu's students, Feng Zhiqiang, died at age 84, which is pretty good. He still had game in his 70s. Chen Xiaowang is 77 now. His younger brother Xiaoxing is my age. 

My wife Nancy retired from her job a month ago, just a few days after she turned 65. We have really enjoyed the past month. I have enjoyed seeing her free from the pressure of getting up at 5:40 a.m. and going to work for the Man. Suddenly, every day is Saturday and every night is Friday night. It's a wonderful thing.

But during the past month, as I thought about hitting 70, I wondered if I should begin to step back a little. I am either studying these arts or teaching these arts or practicing these arts seven days a week. Sometimes, I take a day off from practicing, but that's only to give my old body a rest, and even then I'm writing or reading or thinking of Taiji, Xingyi, Bagua, Qigong or philosophy. And I'm working with my students, maybe doing a live one-on-one session on Zoom.

It really helps to be doing what I love. Yes, my legs get very tired by the end of the day. I sit down at night on the couch with Nancy and we watch one of our favorite shows and enjoy a glass of wine, and after a while I'll stand up and my legs shout, "No! Don't make us do more work!"

The other night, I got up from the couch and Nancy said, "Ken, you're walking like an old man."

I said, "Well........" 

She laughed.

But when I think about stepping back a little, there is a voice in my head that says, "Who are you kidding? You love this. You study with Nabil on Mondays and Tuesdays and then you're bouncing around like a toddler, excited about what you're practicing. You're teaching on Wednesdays and sometimes Friday and Saturday and you meet during the winter with your in-person students on Sundays. You feel like something is missing if you skip a practice. Who are you kidding?"

Yeah, the voice in my head is right. I couldn't step away if I tried. I want to make more memories with Nancy while we have time, so I have pledged to myself, and I have succeeded in the past month, to take more time during weekdays to do something with her instead of being devoted to gongfu all day long. After all, isn't "balance" one of the goals we're after in Taijiquan?

So age is just a number. A terrifying number, maybe, but let's just remain centered and push forward. There are skills, movements and mechanics I want to develop, a dragon body to pursue, and goals yet to achieve. I don't have the stamina I used to have. If I'm a student in a class or workshop, I take more breaks than the younger guys. But I'm still moving pretty well. I can still kick a 6-foot tall guy in the head. I want to do what seemed impossible when the lung went South when I was 57. I want to improve in my 70s and still be practicing and teaching at 80.

I have a goal that can be summed up in a true story. The legendary cellist Pablo Casals practiced his instrument for hours each day, and when he was 90 years old, someone asked, "Why are you continuing to practice at age 90?"

Casals said, "Because I think I'm making progress."

So the title of this blog post, What Happens When a Martial Artist Turns 70, can be answered this way:

He practices.

--by Ken Gullette

 

 

Colin Frye and Justin Snow Earn the Black Sash

I present Colin Frye with his black sash as Kim Kruse looks on.

On Sunday, January 15, 2023, I awarded black sashes to two long-time students, Colin Frye and Justin Snow. It was an event that I have been looking forward to for several years.

Colin began studying with me when he was a student at Augustana College around 2004. Justin started not long after, when he was 16-years old. 

Our curriculum is so extensive, covering the basics of Xingyiquan, Chen style Taijiquan, and Baguazhang, it can take four or five years of heavy-duty, nearly nonstop practice to earn a black sash. It can take a lot longer if you are a normal human being. That's why since 1997, when I first began teaching, Colin and Justin possess only the fourth and fifth black sashes I have awarded. Colin and Justin now join the ranks of Rich Coulter, Chris Miller, Kim Kruse, and Marilyn Hackett (who was awarded an honorary black sash). Kim was at the presentation of the sashes to Colin and Justin.

Anyone who has seen my videos has seen Colin and Justin. I have depended on Colin since he was 22 to be the one who shows up when everyone else is busy, and when both of these guys are there, our practices are full of creativity and growth. Justin was the teenager who peppered me with questions during class like, "What if someone did this?" He has added a great deal to our practices due to his size and strength. As I continue to study and try to get better, I depend on them to help me, and they do. 

Justin Snow receives his black sash with Kim Kruse and Colin standing in support.

When I began teaching, I taught a system in which a student could earn a colored sash for each rank up to black sash. During the first three sash levels, students studied the basics of Xingyi. During the middle three levels, they learned the basics of Chen Taiji. During the final three levels before black sash, they learned the basics of Bagua. After they got through nine levels, they spent a couple of years practicing the entire curriculum.

When I earned my black sash almost 26 years ago, it was an important milestone. I worked my butt off to get there, but I didn't feel great about the system I was in, so I hit the tournament circuit to find out if I could compete with the best of other styles. I found out that I could, but I knew there were holes in my curriculum, so I sought out information, videos, and in 1998 I met my first Chen Taiji teacher, Jim Criscimagna, who taught along with his wife Angela in Rockford, Illinois.

So my black sash actually signalled the beginning of my real studies. A black sash is like achieving a Bachelor's Degree in college. It's an honorable achievement. It takes hard work and determination. But after you get a B.A. you are ready for higher levels of learning. Now, the real learning begins. We can help each other improve our skills.

We don't wear sashes to our practices. We only wear uniforms when shooting "official" videos. They are probably the last students I will take through a colored-sash curriculum. We have been evolving out of that and the evolution continues. But for this moment, we reward hard work, persistence, dependability and loyalty. In our thinking, after you reach black sash, you become known by what you know and what you can do. It's up to each person how they want to travel that path. Some stop when they reach black sash, some go forward very slowly, and for some of us, we couldn't stop if we wanted to. It's part of our DNA.

Congratulations, Colin and Justin. Your black sash is well-deserved. Insert a deep bow here. Now let's go!

--by Ken Gullette

Swordsmanship with Scott M. Rodell -- the Internal Fighting Arts Podcast Interview

Scott M. Rodell, Taiji instructor and swordsman.

My last act of 2022 was to put this podcast episode together. I interviewed Scott M. Rodell about swordsmanship last week.

Scott teaches the Yang style Taijiquan that he learned from his principal teacher, Wang Yen-Nien, at the Great River Taoist Center in Annandale, Virginia. He is best known, however, for his swordsmanship. 

I've used swords in my martial arts for 35 years but even though I know and can use all the fighting applications from the sword forms I know, I don't consider myself a swordsman since it is not something I focus on any more than I focus on empty-hand techniques, staff, broadsword (dao) or spear.

I learned from this interview, and I bought Scott's cutting jian this past weekend from his website. Enjoy the program. The podcast runs one hour 15 minutes. Please send the link to any friend who might enjoy it.

https://internalfightingarts.libsyn.com/internal-fighting-arts-66-scott-m-rodell

Scott's website is www.grtc.org. 

A Different Look at the Chen Tai Chi Straight Sword Form - Through Fighting Applications

I had an idea. Instead of demonstrating a form just showing the movements, how about doing the form from start to finish using fighting applications?

I have never seen this done, and since I love exploring the self-defense meaning and mechanics behind each movement I do, I figured I'm just the man for the job. The sword has been part of my practice since 1987, and I feel strongly that if you are going to learn a weapons form, your art is empty if you don't know how to use it.

So here is the Chen Tai Chi Straight Sword (Jian) form, shown through applications. If you know the form, you'll recognize the moves. If you don't know the form, you can learn it through my DVDs on the Chen Straight Sword Form, or you can become a member of my website and study it with me. In the meantime, I hope this video helps you understand the form better. My student Colin Frye is helping me, and since we are using metal swords, we are being careful. This is not a "cutting" video, but it should give you plenty of ideas to work with -- deflections, angles, and cuts, including a variety of targets, both thrusting and cutting.

--by Ken Gullette

 

Top 10 Tai Chi Movements to Practice During the Holiday Season

The holiday season can be a stressful time. Beween buying gifts, going to work parties, and reuniting with family, it can knock you out of harmony with the universe.

In fact, compared with the summer months, statistics show that Tai Chi practitioners at this time of year are 37% more likely to rip out an irritating family member's heart and show it to them before they die.

That's why I recommend stopping for a few moments to breathe, calm your mind and center yourself by doing a short Tai Chi form designed to relieve your holiday stress and prevent your hand from striking out with five fingers of death.

Whether you're dealing with Christmas, Hanukkah, Kwanzaa or Festivus, this form will help you remain One with the Universe during the hectic days between now and the first of the new year.

Here are the Top 10 Tai Chi Movements for the Holidays:

1. Buddha's Warrior Attendant Pounds Egg Nog
2. Grasp the Elf’s Tail
3. Part the Wild Reindeer’s Mane
4. Hidden Spiked Punch
5. Fair Maiden Works in the Kitchen
6. White Ape Offers Cranberry Sauce
7. Lazy About Wrapping the Gift
8. Wave Gift Receipt Like Clouds
9. Golden Turkey Loses Two Legs
10. Step Back and Repulse the Fruitcake

Happy Holidays!

--by Ken (and Nancy, who came up with #7) Gullette