The Intelligent Warrior: Command Personal Power with Martial Arts Strategies. Steve Jones

slightly at the knees. Bending at the knees lowers the centre of gravity in the body, locating it to the Tan T'ien. Bending the knees works closely with the width of your stance to give you balance between power (from the ground) and mobility. The bend in the knees should allow you to drop your centre by approximately 6 inches, which is the optimum place for the centre of gravity to be located and also makes the body feel more grounded, which affects the mind and the emotions.

      4 Make sure your spine is straight. A straight spine is the most essential ingredient in maintaining our biomechanical health. It also allows us to judge distance accurately (an indispensable self-defence skill).

      5 Make sure you are not leaning forwards as in Photograph 3, or backwards as in Photograph 4.

      6 Adjust the angle of your head by tucking your chin in slightly; try to feel that there is a string pulling you up from the top of your head.

      7 Hold your hands in a loose fist at about the same level as the navel, gently touching the sides of the body. Tuck your thumbs outside the fist. The hands and arms are not essential for maintaining uprightness but we need to give them an exact form and place when meditating.

      Take your time to learn the Basic Stance correctly. It might seem a bit boring but its effects on your health and your ability to practice holistic self-defence are far-reaching. It is this physical stance that forms the root of all other physical positions and techniques; also, by giving a precise form to our physicality we take a great step in bringing form to our thoughts and emotions.

      Inner Meditiation

      Centring the Body

       Balance is the all-important factor in a fighter's attitude or stance. Without balance at all times, he can never be effective. Bruce Lee (1975)

      Centring the body involves connecting the mind to the physical centre of gravity of the body (the Tan T'ien). This centre is approximately one and a half inches below the navel, in the centre of the pelvis. It is the place that you were first nourished from via the umbilical cord and is at the level of the sacrum, which is the first bone made in the body. Both Eastern and Western medicine define the physical centre at this point, and to build a connection with your centre is to communicate with the very core and origins of your being. From a self-defence point of view, having a strong connection with the centre increases your balance and power and reduces the risk of falling.

      To start with, this connection (referring back to the quotation at the beginning of this chapter) is made by our ‘intention’ from the mind (initiator) sending our ‘attention’ (capacity) to the area of the body (army) that is its centre. From there we begin to ‘play’ with the two primary mechanisms that allow us to have a sense of where the centre is exactly: pressure sensitivity in the legs and the balancing mechanisms in the inner ear. The placement of the centre is defined in three dimensions: left and right, forwards and back, up and down. By working with these three dimensions we can pinpoint an exact place inside the body that is the centre. These directions correspond to the three semicircular canals in the inner ear, which are filled with fluid and aligned to these dimensions.

       FIGURE 6

       FIGURE 7

      1 Left to Right If you look at the exercise to centre the body (here), you will see that the first movement oscillates between the left and right leg; this stimulates the pressure sensitivity in both legs. Pressure sensitivity in the legs is one of the main ways that we remain upright; the brain constantly uses the information from each leg to balance itself (it does this by sensing the amount of muscle tension present in each leg). If you think about walking, the pressure is passed from one foot to the other, and as you make your stride the pressure is balanced on each side to form an equal gait. If you have ever injured your foot you will have been reminded of this pressure moving from one side to the other – the moment you stand upright your body uses the pressure in the two legs to maintain its balance. As a martial artist you must develop sensitivity to this so that you become increasingly skilled at keeping a balance between the two legs.

      2 Forwards and Back The next movement oscillates forwards and back (standing in the Basic Stance leaning forwards and leaning back), which stimulates the inner ear, one of the most extraordinary pieces of engineering in the body. As we lean forwards and back the fluid in the inner ear acts much like a builder's spirit level, providing vital information as to whether the head is level or not. The brain stem and the cerebellum (two of the areas of the brain that control reflex movement) are continually monitoring this information from the ear. If we lean too far forwards or back, the brain immediately makes us shift our feet and hands to ‘catch’ our balance. By evolving our sensitivity to this inner movement of energy, we protect the centre from being lost; if we lose the centre then very soon we will fall over and have to fight or defend ourselves from the ground.

      3 Up and Down The last dimension is up and down (the vertical axis), arguably the most significant of them all as not only is it the most common way that we lose our centre but also the connection to this area helps to work against the body’s most powerful symptom of the fight-or-flight response: energy travelling upwards in your body. You will see in the exercise on centring the body that the vertical axis is found by relaxing and ‘sitting’ (similar to sitting down on a chair) into the Basic Stance, so it is a movement of relaxing where you instruct the muscles not necessary for standing to turn ‘off’. This is of tremendous significance because in any conflict situation our inner energy travels up and backwards simultaneously turning the muscles ‘on’ (tension). This type of reaction is the root of many popular sayings such as ‘to blow one’s lid’, or ‘to lose one's head’. Becoming in touch with the absolute truth of this statement is one of the keys to self-defence.

      In any conflict situation (and we have gone to some length to describe what we mean by conflict) the first movement of self-defence must always be a relaxation and dropping towards the centre. This is not as easy as it would first appear because the aforementioned effect of fear in the body is of always moving the energy up and turning the muscles on. Therefore, by working with the exercise of centring, the body creates a deeper connection or movement towards the centre, and once we have found our centre everything else can orientate itself around it. The stronger the connection with the centre, the more of an anchor we have against this movement upwards of fear in the body.

      Physical Imbalance

      When we become physically imbalanced we lose our centre in a combination of the above dimensions (left, right, up, down, etc.). If you recall a time when you tripped and fell forwards, or jerked your head back away from something coming towards your head, you will already have a very real impression of physical imbalance. The Basic Stance is the most balanced position a human body can take, and relaxation is fundamental in order to adopt it correctly. When we relax, the body accepts the force of gravity through it (see Align the Body) and naturally begins to find its point of balance. We have evolved by nature an upright spine, so by relaxing and entering into this most balanced of postures we once again move closer to a natural state of being. That does not mean that we have to always walk around with a lowered centre of gravity, but in terms of applying self-defence techniques, the lowered centre is essential. When standing or moving generally in life we can still have this movement of relaxation and dropping down by connecting to our sense of the centre even if our legs are not bent and we are fully upright.

      Mental Imbalance

      Working with the physicality of the body is very tangible and we can feel it if we are in the