By: Alvin Raúl Cardona
When I first started martial arts as a kid, I don’t think my mom ever imagined that I’d be learning to meditate in martial arts classes.
What is meditation, anyway? For most people, the first image that pops into your mind is someone sitting quietly on the floor with their eyes closed, legs folded, breathing, and maybe even chanting. You wouldn’t be wrong; that is one form of meditation. But at its core, meditation is simply about controlling our thoughts. It’s about focusing on the present moment and concentrating on what you’re doing in that moment. Nothing more. Sure, there are many levels and techniques, but in the end, it’s about stopping and making a conscious choice to be in the moment.
So, was I really meditating in my first martial arts class? I definitely was. I remember my instructor’s brother teaching us that day. The instructor told him, “Take the beginners to the other room and start them on the basics,” and that’s exactly what he did. There were three of us, my older brother Roy, another kid whose name I don’t recall, and me. I was only five years old. We started with warm-ups and stretching, and then we began learning a form. A form is a choreographed sequence that uses various defensive and offensive movements against two or more invisible opponents. Read that again: the instructor was asking a five-year-old to focus, memorize movements, control his breathing, and visualize. That is meditation in motion without a doubt.
From that first day in class, I fell in love with martial arts. Throughout my teenage years, I was learning, training, and performing many forms without realizing I was meditating. It wasn’t until I started teaching and helping others that it finally hit me, it blew my mind to see the connection. It all started coming together as I trained in Northern Shaolin Eagle Claw KungFu, Chi Kung, and Tai Chi. As I learned more and shared my knowledge with others, I began to see, feel, and consciously harness my Chi energy. Just recently, I had major surgery and needed to rebuild and recover not only my body, mind, and spirit, but also my chi. I relied on my experience and training to get back to health.
Here is the link to the article I wrote on Tai Chi for healing.
Kung Fu, Tai Chi, and Chi Kung help connect the mind, body, and soul. When you slow down, control your breathing, and focus inward, you connect to your life force. You connect to your chi, your energy, your soul, you connect with higher realms of energy. You open celestial channels that bring down energy to this level of consciousness. When you connect, you recharge and realign your mind, body, and soul. This, in turn, helps you relax, calm down, and remember your true purpose in this life, in this body. You’re bringing together breath, balance, and motion in a mindful way.
Let’s talk about seated meditation. There are two forms you can do while seated: one is controlled meditation, and the other is free-flow meditation. Controlled meditation might involve concentrating on a single thought, image, or movement, while free-flow meditation allows the mind to wander naturally. I’ve found that beginners often appreciate a structured approach, while experienced meditators might enjoy the openness of free-flow meditation.
Moving meditation, like Tai Chi and Chi Kung, demands focus on breath, movement, and balance. With such deep concentration, many people don’t even realize they’re meditating. In some of my classes, we finish with a seated meditation where students mentally run through the form or movements they just learned. This helps them create a mental picture of the techniques and aids in recalling the exercise. It’s a guided meditation for the body and mind. I often used this meditation before competitions, it always helped me relax, stay in the moment, and block out any outside distractions.
In both still and moving meditation, the goal is the same: slow down, quiet the mind, and become fully present. By focusing on our breath and intentional movement, we learn to let go of distractions and reconnect with our inner selves. We begin to feel calmer, more centered, and more focused.
Let me share with you a meditation you can do anywhere, at home, at work, or on the go.
Get Alvin Raúl Cardona’s stories in your inbox
Join Medium for free to get updates from this writer.
Breathing Meditation
- Find a comfortable seat: Choose a chair or sit on the ground.
- Clear your mind: Take three deep breaths.
- Sit up straight: Place one hand on your belly and the other on your chest.
- Close your eyes and breathe: Inhale slowly through your nose (roughly an 8-count), letting the air fill your body; hold for 4 seconds.
- Exhale gently: Breathe out through your mouth (roughly a 6-count).
- Maintain a natural rhythm: Continue this breathing pattern without forcing it.
- Focus inward: As you breathe, clear your mind and ask yourself, “Why am I here? What is my purpose?” or simply empty your mind and feel the energy flow.
- Connect with your inner self: Recognize that your breath links you to your soul, energy, or essence. It gives you a chance to just be with you, free from outside static or noise.
Try this a few times a week, and you may begin to feel more clarity, peace, and a deeper connection with yourself. I’ve found that when people reconnect, they often cry, tears of joy. Sometimes, they remember what truly brings them happiness.
Wherever you are, try a class or a longer program. As always, I recommend looking for a certified instructor to guide you in your journey. When choosing a class, make sure it’s the right fit for you and your personality. Go with your gut feeling. It will guide you.
Meditation is about pausing, focusing, and connecting with who you truly are. Whether you’re practicing martial arts or taking a moment with a simple breathing exercise, the goal remains the same, to slow down, quiet your mind, and be fully present. By embracing meditation, you can find balance, uncover your purpose, and achieve inner peace in this hectic world. This journey is personal, and the path you choose should help you find your inner calm, peace and balance.
About the Author
Alvin Raúl Cardona is the founder of Life Force Health Wellness & Fitness LLC, where he teaches Eagle Claw Kung Fu, Tai Chi, Chi-Kung, and holistic healing practices. His work centers on personal transformation, community wellness, and the power of mindful movement.
If you enjoy his writing and would like to support future articles and community programs, you can do so here:
https://ko-fi.com/ironeaglekungfu
