Walk with Ki

After too many years behind a desk and an hour-long sedentary commute, I found myself out of shape and wanting to regain the youthful spring-in-my-step I once had. So, I started with a simple goal: Walk and don’t get hurt.  To avoid strains, pulls, and twists, I started by walking for short periods of time on level ground. With persistence, my walks became longer, the terrain more varied, and a gradual physical transformation reminded me of what I knew: Walking—simply walking—has remarkable health benefits. I lost weight; my blood pressure dropped; my aerobic condition improved, and I started to think more creatively.

Walking

Research affirms that walking is a wonderfully healthy activity for one’s mind and body.  And while 10,000 steps per day is an accepted target for good health, any amount of walking promotes good health.

Research further suggests that walking in a woodland augments the health benefits of simply walking because, when inhaled, forest air stimulates the body’s immune system; this is the Japanese practice of Shinrin Yoku or Forest Bathing. 

Also, walking can be of psychological and spiritual benefit, and, as a complement, stimulate creative thinking. I know this from experience, noting creative thoughts emerge after 30 minutes of walking in a peaceful environment.  I often use my smart phone to capture ideas I want to retain for, as dreams, creative thoughts are often ephemeral.

With an understanding that the simple act of walking has clear benefits for the mind and body, adding Ki to the activity can enhance those benefits.

Ki

The Japanese word Ki (pronounce ‘key’) refers to life energy and is synonymous with the Chinese concept of Chi (pronounced ‘Chee’).

According to Ki Theory, Ki is found in and flows through everything.

When Ki flows strongly, one’s body and mind are healthier than if Ki flow is weak or blocked. Moreover, when Ki flow is weak or blocked, illness is more likely to occur.

The time-tested principles and activities introduced here were developed by Koichi Tohei, the late martial artist, healer, teacher, and founder of ShinShin Toitsu Aikido. I share them out of respect for his teaching and guidance to ‘teach what you know.’

Here are Tohei Sensei’s Four Principles of Ki Development:

1.         Keep One Point

2.         Relax Completely

3.        Keep Weight Underside

4.         Extend Ki

Keep One-Point:  Means be aware of your body’s center. This center, the One-Point, is located about two inches below your navel. Initiating any movement with an awareness of your center helps keep you in balance. By extension, the phrase “Keep One-Point” means, whatever you do, do it with an awareness of your body’s physical center, i.e., be in balance.

Relax Completely: Means no matter the activity--be it physical or mental-- always relax, i.e., let go of unnecessary tension in your mind and body. To relax your body means to allow your skeletal structure to support your body. Having good posture and not using muscular strength unnecessarily accomplishes this. To relax your mind means to focus on the present, i.e., be in the moment and not thinking about the past or future. One last thing about this principle: To relax completely includes a sense of vitality. Metaphorically, a rag doll is relaxed but lifeless. The goal of Ki relaxation is not to be a rag doll but relaxed, energized, and alive.

Keep Weight Underside: Means feel the natural pull of gravity on your body. By way of example: if you let your arms hang down at your side, feel your fingertips rather than your shoulders. If you feel your shoulders, you are probably tensing those muscles. Simply put: Relax your mind and body to feel weight underside.

Extend Ki: Means to feel energy flowing through your body. Blocking the flow of Ki is called ‘Cutting Ki’ and Cutting Ki reduces one’s power. As a framework for Extending Ki, envision Ki flowing out from your center--your ‘One-Point’-- and, as you do this, relax ‘completely’ and keep your weight underside. This promotes the flow of Ki.

Please note: An important underlying truth of the Ki Principles is-- to express one is to express all. In other words, if you Relax Completely you are centered with good One-Point. Similarly, if you Extend Ki, your weight is naturally Underside.  

Adding Ki 

So… how can Ki be added to a walking routine? Try these four simple activities:

1. As you walk, use your mind to locate your body’s center and keep that awareness. If or when you realize your mind has lost its connection to your One-Point, simply keep walking and reconnect to it.
2. Walk with your chin parallel to the ground. Most people walk with their chin angled downward; look forward not down. Also, check your posture and stand tall by straightening your spine as if being gently stretched upward by an invisible string.
3. As you walk, check your shoulders for tension and, if tense, roll them forward and back for a couple of seconds and then stop with conscious relaxation. Let your arms relax as well. Shake your hands to loosen them and, when you stop shaking your hands, let them hang so they feel like a light weight at the end of your arms.
4. Open your relaxed hands slightly and envision, that is to say feel, Ki flowing from your fingertips. 

One more thought: Adding Ki Principles to a walk should not be a physical or psychological distraction. That said, when one first starts to incorporate them into a walking routine, deliberate action is required and some people may experience this as a distraction. With repetition, however, Ki Principles and activities quickly and effortlessly incorporate into your routine and become how you walk, not an add-on.

Give it a try

Walk and don’t get hurt; in other words: Start with an easy walk, well within your ability, and build strength and stamina. And, as a complement, add Ki to your routine. It is as easy and natural way to enhance the benefits of walking. Simply relax, be centered, positive and extend Ki. And, of course, enjoy the moment.

For more information about Ki development you may consider:  Ki in Daily Life by Koichi Tohei is a classic; or try one of the video-rich eBooks by Sakofs available on iTunes.  And for a more experiential connection, seek out a qualified Ki-Aikido instructor.

MSS

10/2018