One of the testing requirements, for 2nd Kyu, is to demonstrate and explain, Meiso ho or meditation training. I must admit that I didn’t put a lot of thought into my answer for this question, and when the time came, I was barely able to fumble through this verbal exam. I hope now that after some more training, thought, and with only my computer screen for an audience, I can do better…

The core of Meiso ho is breath. Breathing is the essence of life. Through meditation training we can finally learn how to breath properly, fully.

Breath should enter through the nose and exit through the mouth. Air should expand your lungs fully, slowly, all the way down into your abdomen. You should feel tension between your belly and the knot of your belt. It is amazing how many people never expand their breath past their upper chest. In fact if you tell someone, who has not been trained in Meiso ho, to take a deep breath they will probably throw their chest out and push their shoulders up. It is impossible to “keep weight underside” in this condition.

Next is breath control. One purpose of Meiso ho training is to develop control of the pace and depth of breath. This is for every situation. Whether it is seated in Zazen, in the middle of your next kyu test, some confrontation, or at your job, your self control in each situation depends on your control of breath. Remember, IN through the nose, OUT through the mouth. Each breath should be a little longer than the one before. If you are winded and your heart is pounding, imagine the little blue blood cells floating passed your lungs and picking up rich oxygen and floating away red and plump. If you can fill your lungs fully you will be able to exchange more oxygen throughout your body than if you pant in shallow breaths.

Correct posture is essential in meditation training. Just like mom or maybe your grade school teacher said, “Sit up straight!” In seiza, sit with your knees slightly wider than shoulder width apart to create a solid base. Tilt your hips slightly forward. This helps elongate the spine and open up your abdomen for breathing. Do not round your shoulders forward. This collapses your chest cavity, straining your heart. Keep your head up. Your head is a heavy object, (some more than others.) Keep your head up high and in agreement with your spine. Use the same principles when sitting cross legged or agura no shisei. Do not sit with your arms wrapped around your knees. This stifles all of your bodily functions, and it looks disrespectful. While standing and training, never bend over at the waist if you are winded. This crunches your breaths. Remember self control depends on control of one’s breath.

Lastly what is considered meditation? I have found that EVERYTHING is a meditation. You don’t need to be sitting on pillows sniffing incense to be meditating. I find meditation in exercising, driving, cleaning my home, and in every moment spent on the mat. Meditation is the practice of “keeping one Point.” In Zazen or formal seated meditation it is difficult to sit quietly over a long period of time. Your mind wanders. Your body begins to hurt. Your environment tugs at you: birds chirping, machines grinding, “it’s so hot today.” But, you stay seated. Time passes. The bell rings. Finally! The same thing happens during Aikido class. The same symptoms occur. “I need a drink of water.” “That last technique tired me out.” “My back hurts.” “I want ICECREAM!” But, you continue training. Sensei claps “Let’s finish,” Finally! These distractions occur in life. “Man! All my bills are due.” “This job is too hard.” “I need that new car.” “This schoolwork is just too tough.” Then a victory: graduation, a promotion, a new house. FINALLY!

Meiso ho or meditation training is an exercise in “keeping one point.” Breathing is a tool for doing this. Everything is a mediation. Your passion in life is your meditation. keep one point! Do not be distracted by what’s going on around you or inside you.

What keeps you from your life’s dreams? Maybe you want to own a house. Maybe you want to own a business. Maybe you want to write a book. All of these things are passions. They are meditations. There are distractions in life that will pull you away. The successful people I have met just plow through these distractions. They “breath through them” so to speak.

So, do you have passion for your Aikido, Kendo, Jiujitsu or whatever-DO training? Perhaps this Meiso ho, this meditation in whatever form it takes, is the first step in achieving your other dreams in life. Like the old saying goes: “A journey of a thousand miles begins with one step.” Perhaps that same journey also begins with one breath.

Author Alan Adams is one of the founding members of the famous Yushinkan Dojo (also known as the Toyoda Center) and a black belt Instructor in Aikido.