PROGRAMS: INTERNAL TRAINING
Internal Training refers to various practices centered on the body-mind's subtle energetic system. Generally speaking, such methods emphasize the cultivation of ki (life-force or universal energy) within a relaxed, highly unified body structure. In the energetic models of the body detailed in Buddhist and Taoist traditions, it is believed that energy can be gathered in the body through breathing and other exercises, circulated within specific channels or meridians, and even extended outward to others. Results of such training include greater health, dynamic vitality, and access to deeper levels of attainment in meditation as well as martial Ways.
Internal training at Shinjinkai draws upon methods handed down by various teachers in our lineages, including masters of both Zen and martial arts. Practice is centered on methods of energy cultivation and circulation (Tanden Kokyuho, Naikan no Ho, Nanso no Ho and Do-In Ho), and training of the center (Hara Tanren).
Tanden Kokyuho (丹田呼吸法) is a breathing method which causes ki to gather at the navel energy center (tanden). In this simple yet profound exercise, the muscles of the chest, solar plexus, diaphragm and pelvic floor are trained in such a manner that the hara (lower abdomen) remains full throughout the breathing cycle. Tension drops from the upper body and energy gathers in the hara giving a sense of stability, warmth and relaxation. This way of breathing serves as the foundation of the Internal
Training curriculum, and is also fundamental to the practice of Zen meditation.
Naikan no Ho (内観の法) and Nanso no Ho (軟酥の法) are two energy practices passed down within the Rinzai school of Zen from the famous 18th century master Hakuin Ekaku Zenji. Naikan uses abdominal breathing, introspective concentration and gentle movement to further cultivate ki energy in a powerful manner. Nanso no Ho is a visualization practice that "washes" the body with energy from crown to feet, removing physical and mental obstructions and disease. In Yasen Kanna and other writings Hakuin recorded how he learned these methods from the mysterious hermit Hakuyu and used them to recover from illness and exhaustion caused by his overly severe practice of meditation. They are still effective today for healing and releasing stress, and can even be practiced lying down or sitting in a chair.
Dō-in Ho (導引法) is a series of movement forms unified with breathing and visualization. Dō-in means "to guide and pull”, referring both to the bodily movements employed and the movement of energy through the body that is effected by them. Through these exercises energy is strengthened and made to circulate powerfully. They simultaneously strengthen and tone the muscles and stretch the fascia and nerves, bringing relaxation and great freedom of movement. Also included among the Dō-in methods are techniques of self-massage, which further release tension and unblock areas of congestion obstructing the flow of energy. When practiced regularly, Dō-in Ho is extremely useful for fitness, health and overall well-being.
Hara Tanren (腹鍛錬) refers to a series of physical training methods focusing on the hara, the core or center of the body. The hara is the seat of correct breathing, the body’s center of gravity, and the point at which upper and lower body are linked. It is also a seat of the body's ki energy, and the location of the navel tanden (energy center). In Japanese culture, it may be viewed as the seat of one's personal power, character and spirit.
Hara training involves several stages. The student first learns to maintain constant strength in the hara, dropping all tension from the upper body. Many physical exercises are then used to develop and reinforce this core, training unified whole-body movement and the efficient structural absorption/transference of power with connection to the earth. In later stages, with increasing relaxation and softness, the trainee may experience the transcendence of any fixed center and oneness with the bodies of others. Additional practices center on energetic vocalization (kiai, 気合) as a study of the power of resonance and vibration unified with intent. Hara training is also ideal for martial artists: many of the training exercises used are derived from, or applicable to, martial movement.
Hojo (法定) are four sword forms created in the middle of the Muromachi period (1333–1573) as part of the Jikishinkage school of Japanese swordmanship. However, these forms—named Spring, Summer, Fall and Winter—are not practiced by us as a martial art, but rather as an additional internal training method. Omori Sogen Roshi, a famous Zen master who was also a well-known Jikishinkage Ryu teacher, gave us these forms and integrated them into our overall practice. The Hojo forms are powerful tools for imparting principles of posture, center and intense energy.
Massage: A system of partner massage handed down within our Zen line is used to help others release the tension, congestion and stiffness that may come from long hours of practice. The techniques include meridian stimulation applied by foot to the lower extremities and hand and elbow techniques for working the back and shoulders.
Internal Training class meets once per week at Shinjinkai H.Q. in Chicago:
Tuesdays, 8:15 - 9:15 pm
Contact us to set up an appointment to visit Shinjinkai and begin your training. Registration and fee information may be found here.
3717 N Ravenswood, #113 » Chicago, IL 60613 » 773.425.9911 » info@shinjinkai.org
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