Mokuso & Seiza

MOKUSO (Silent Meditation). To be performed whilst seated in SEIZA (Kneeling Position).

Inhale slowly through the nose, visualising the breath traveling up through the forehead, across the crown of the head and down the back of the skull & spine toward the base of the spine. Imagine the breath collecting in the HARA (Lower Abdomen), winding into ever smaller circles until finally disappearing into a miniscule point. Hold the breath for a brief moment (but not until it becomes uncomfortable) then begin to exhale slowly, concentrating on the breath as it emerges from a single point in the HARA, gradually winding outwards and upwards towards the Navel, through the solar plexus & throat, and finally out of the mouth. Keep the HARA (lower abdomen) relaxed whilst breathing in & contracted when breathing out.

A single breath cycle (In & Out) should take between 10 & 15 seconds. More advanced Students should develop this process as part of their daily stretching & practise. Over time, if used correctly, MOKUSO will enable a Katateka (karate Student) to control the ebb and flow of their emotions.

SEIZA - From SHIZENTAI (Natural Standing Position - back straight, standing tall with your hands held gently by your sides and your feet together)

Inhale & bend your knees, keeping your back straight, looking forward and squatting down onto the balls of your feet. With your hands held palm down gently on the front of your thighs, Exhale as you lower first your left knee to the floor then your right knee. Move your feet from a position of squatting on the balls of your feet so that you sit on your heels with the tops of your feet on the floor. Your back should remain straight and slightly extended, your chin tucked in with your nose in line with your navel, looking directly forwards and towards a point approx. 45cm infront of your knees.