Table of Contents

• Reflection of the Week:

• Keep One Point

  • Five Principles of Keeping One Point

  • Equanimity: Staying Calm, Always

• Training Week In Review

Reflection of the Week:

Keep One Point

Keep One Point is a powerful practice that helps us stay centered and balanced, both physically and mentally. The One Point is connected to the vast, limitless energy of the universe. By focusing on this point, we align ourselves with the natural flow of life. This deep connection enables us to act with greater awareness, grounded in the present moment but connected to something much larger.

As we practice keeping One Point, we align our body and mind (heart/kokoro) with the universe. In Japanese, this is beautifully expressed as:

臍下の一点に心をしずめ統一する
Seika no itten ni kokoro o shizume tōitsu suru

Translated somewhat liberally, this means:
"Calmly realize the original and natural oneness of mind and body at the One Point in the lower abdomen."

This principle becomes especially valuable when life throws unexpected challenges or successes our way. Let’s take a deeper look at the five key principles that guide this practice and explore how each one can positively impact our everyday life.

Five Principles of Keeping One Point

1. Center on the point in the lower abdomen where you cannot put tension. 

2. Let your body weight fall on your one point, not on your legs or feet. 

3. Your breathing is calm and subtle. 

4. You can accept whatever happens without losing your composure. 

5. Therefore you can do your best at any time.

1. Center on the point in the lower abdomen where you cannot put tension.
The One Point, seika no itten (臍下の一点), is a place in the body where it's impossible to hold tension. Physically, this point is located a few inches below the navel (it is probably lower than you think) when we’re standing, and it serves as the energetic and physical center of your being. By concentrating your attention here, you release unnecessary tension from your shoulders, chest, and other parts of your body. This creates a sense of relaxation and balance.

In life:
When faced with stress, whether at work or home, bringing your focus to One Point can help you regain calmness. This is especially useful in tense situations like handling deadlines or resolving conflicts. One Point can accept anything and everything – good or bad, happy or sad. By centering your mind on the One Point, you remain steady and are able to handle challenges with a clear head.

2. Let your body weight fall on your One Point, not on your legs or feet.
When we distribute our weight across our legs and feet, we can become rigid, often causing strain and imbalance. However, when you let your body weight settle into your One Point, you naturally feel grounded and stable, yet light. This allows you to move freely and smoothly, both in physical movement and mental decision-making.

In life:
Think of a time when you felt "off-balance" emotionally or mentally. Perhaps a sudden change at work left you scrambling, or an unexpected event at home caught you off guard. In these moments, letting your body’s weight rest in your One Point brings a sense of stability. Just like in Aikido, when your mind and body are balanced, it is easier to navigate sudden shifts without being thrown off course.

3. Your breathing is calm and subtle.
When you are centered at One Point, your breathing naturally becomes calm and subtle. Rather than the shallow, rapid breaths that often accompany stress or excitement, breathing from One Point allows for deep, rhythmic inhalations and exhalations. This type of breathing fosters relaxation, reduces anxiety, and helps keep your mind clear.

In life:
Imagine receiving bad news at work or in your personal life. Your first instinct might be to react impulsively or feel overwhelmed. But when you keep One Point and focus on deep, calm breathing, you create space between the event and your reaction. This helps you respond thoughtfully, rather than emotionally. It’s a reminder that in both good and bad situations, a calm breath leads to a calm mind.

4. You can accept whatever happens without losing your composure.
Life is full of unexpected twists and turns, many of which are beyond our control. The practice of keeping One Point teaches us to accept these situations without becoming rattled. Whether it’s an unexpected setback or even a great success, keeping One Point allows you to remain composed and focused.

In life:
Sometimes when working with kids, their unpredictability can lead to both joy and frustration. However, by staying centered, you can accept whatever energy they bring without losing your calm. The same applies to receiving both good (e.g., promotion!) and bad news (e.g., you’re being laid off) at work. If you keep your One Point, you don’t become overly elated by the good, nor crushed by the bad. You stay steady, ready to take the next step forward with clarity.

5. Therefore, you can do your best at any time.
When you are calm, centered, and composed, you can perform at your best. Keeping One Point gives you access to clarity and focus, which allows you to make the best decisions and take the best actions in any situation.

In life:
Whether you’re giving a presentation, resolving a conflict, or simply trying to be present in a conversation, when you are centered, your mind and body are fully engaged. Keeping One Point helps you stay in the moment, giving you the mental space and clarity needed to act decisively and effectively—and give your very best.

Equanimity: Staying Calm, Always

In essence, Keep One Point is about practicing equanimity—the ability to stay calm and composed no matter what happens. Life is full of surprises, and while we can’t control everything, we can control how we respond. Keeping One Point gives us the tools to remain steady, grounded, and clear-headed, no matter what happens.

In Zen Buddhism, there is a parable about a farmer and a horse. One day, the farmer's horse ran away. The neighbors said, “What terrible luck!” The farmer replied, “Maybe.” The next day, the horse returned, bringing back wild horses. “What wonderful luck,” said the neighbors. The farmer replied, “Maybe.” While taming the wild horses, the farmer’s son broke his leg. The neighbors again bemoaned the farmer’s bad luck, but he again said, “Maybe.” A few days later, military officials came through the village and conscripted all the young men, except for the farmer's son because of his broken leg. The neighbors congratulated the farmer on his good fortune, to which the farmer replied, “Maybe.”

As we move forward this week, let’s practice this principle in all aspects of our lives. Let’s focus on staying centered, maintaining our One Point, and accepting life’s flow with grace and composure.

Training Week In Review

Breathing - Breath into the One Point. Breath out from the One Point. Allow the breath to be calm and subtle - no need to make a big deal out of it. The AH/HA sound doesn’t need to be loud.

Meditation - Ki concentrates infinitesimally at the One Point. Ki extends infinitely from the One Point.

Keep One Point in motion. After testing for stability while standing, also try it after taking a step forward, taking a step backward, turning around, stepping and turning, after stepping back when attacked with open hand, after stepping back while being attacked with a bokken. These are all escalating complexities and potentially difficult circumstances. Can you maintain your composure no matter what happens?

Oneness Rhythm Exercise. Almost all movements here have a One Point component, up/down, left/right, turning. Make sure One Point is engaged throughout.

Hitori Waza. Make sure that you are moving from One Point in all these movements. Especially remember that the count on Ikkyo, Zengo, and Happo are on the One Point movement, not the movement of the arms.

4th kyu arts - make sure the rhythm comes from the One Point, not just your arms.

5th kyu arts - moving clearly from One Point

I look forward to seeing you on the mat (and in daily life) soon!