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The Kenpo Mind: The Power of Visualization - Part II

By Gurujodha S. Khalsa

It has long been recognized that when conditioned athletes practice mental rehearsal of movement, it is as effective and beneficial as the actual physical training done for that particular sports activity. The formula is simple. What one has created in one's mind is what will be translated into action during competition. This in fact is true in every facet of life. Belief systems create one's reality. Mental attitudes and habits totally determine the outcome of physical performance and interaction. Anxiety, low self-esteem, fear of failure, and old habits can all become part of the mental image one carries into the event. The result is often poor performance. The opposite is also true. Relaxed confidence based upon adequate preparation, a focused ability to be present and mental flexibility and intuitive improvisation during the event lead to success. Successful visualization allows the practitioner to concentrate and to relax while moving. It provides peace and security to the mind/body relationship by identifying those specific thoughts and movements necessary to carry out a specific task. During visualization and mental rehearsal, you prepare your inner world (mind) to match your external performance (body). You experience that the mind and body are one synergistic organism unifying energy and matter. The result is "oneness" with your self and "oneness" with your environment. Visualization greatly enhances your ability to learn and execute Kenpo freestyle, self-defense techniques, sets and katas. Set forth below is a simple visualization exercise that can be used in learning Kenpo. II.The Technique The key to successful use of visualization is a relaxed mind and body. Once this is achieved, the mind is a blank screen upon which images are projected that will direct the action of the body. While this article is designed to help you visualize martial arts techniques, this basic approach can be applied to any endeavor in which one is seeking to reach his/her highest potential. Long Form: Steps: 1.Any stretching or relaxing regimen to strengthen and relax the body 3-5 minutes. 2.Sit comfortably with a straight spine, eyes closed. Breathe long and deep for three (3) minutes focusing on the brow center between the eyebrows at the tope of the nose. On the inhale completely fill the lungs and expand the diaphragm, on the exhale pull in gently on the navel center expelling all of the breath out. 3.Inhale deeply and exhale, mentally slowly count backward from five (5) to one (1) and mentally affirm: "I am clear and relaxed." 4.Begin visualization of the techniques. a)see yourself doing the technique successfully b)see the techniques being done on you c)watch as a third party, a Kenpo expert of your choosing, does the technique d)move on to the next technique, freestyle move, kata or set 5.To finish inhale and exhale mentally slowly count up from 1-5 and affirm "I am healthy, I am happy, I am One." Total Elapsed Time = 15-20 minutes. Short Form: Steps: 1.Begin with step three (3) above. Mentally counting backwards from five (5) to one (1), affirming "I am relaxed and clear". 2.Go to steps four (4) and five (5) above. This visualization format can be used to improve your Kenpo and it can be used to "mentally rehearse" any challenging event in your life that you wish to "pre-program" for success. Back to top of page