It can be challenging to fit one more training exercise into your life, with all the skill areas you are developing while training in ninjutsu-flexibility, strength, flow, agility, cardiovascular fitness, explosive power, sensitivityx But there is something to look forward to: one of the benefits of meditation is being able to achieve positive results in less time.

Meditation is an ancient practice of calming and concentrating the mind. Having a calm and centered spirit is just as valuable today as it ever was, maybe more so, considering the pace of life, the exponential rate of change, and the sensory overload in our society.

When we refer to meditation, what we usually think of is the traditional sitting form, legs folded and eyes shaded, but there are many ways to practice. You can bring the quality of meditation to anything you do. Training in the physical aspects of taijutsu with a good teacher will eventually develop calm and concentration, so it could also be considered a form of meditation. However there is great benefit in practicing traditional sitting meditation. You are not involved in outward activity so you can concentrate entirely on your own inward activity. It is a valuable way to learn how the mind works and it is much easier to do without outside distractions. We tend to be constantly thinking, doing, working and accomplishing. It is good to balance that out with some time spent in quiet contemplation and reflection.

Including some form of meditation practice as part of one's overall fitness program is becoming widely accepted as we discover that mental, emotional and physical fitness all have a great effect on each other. The benefits of meditation can be seen in improved athletic performance, having become an integral part of many Olympic and top professional athletes' training programs. Remarkable recoveries from illness have been reported by patients and doctors who have incorporated meditation into the healing process.

How does meditation fit into ninjutsu training? At New York Budo we have always incorporated some meditation in the taijutsu classes, but recently there is even greater interest in learning more about meditation, mikkyo and the mandala. We have a mikkyo meditation group and two basic meditation classes. In the basic class, we combine a series of meditative stretches with traditional sitting meditations. The main purpose of the stretches is to practice finding and releasing any tension in your body. Similarly, the main purpose of our basic sitting meditation is to practice finding and releasing any tension in your mind. There are good skills to develop for taijutsu training and for life, as the ability to be relaxed and centered in your mind and body is key in surviving a difficult throw or any dangerous situation.

In meditation practice you are training to be able to focus your attention on the present moment-not to dwell on things that have happened in the past or that may happen in the future. In a fight this becomes critical as the whole thing plays out in a matter of seconds. If you are being fully in the present, you won't miss at any opportunities in a fight or in life.

As you practice you will become aware of and able to distinguish the subtle energies in the body. This can really help to develop your sensitivity, for example, your ability to distinguish paranoia from an actual danger approaching. Of course the first step is developing a mind calm enough to be able to detect the subtle energies.

Over time you will begin to resolve some mental or emotional conflicts which you otherwise may have been too busy to deal with. Your taijutsu will improve, as your attention can be fully on what you are doing-your energy and attention are not being pulled away by unresolved issues. And as the inner conflicts dissolve, you will notice fewer and fewer outer conflicts appearing in your life. So the extra time and effort you put in to begin a regular meditation practice will soon produce more free time and less effort in all areas of your life.

Holly McGregor is a filmmaker living in New York City, and an instructor at New York Budo. She may be contacted through the editor: Ashidome@aol.com.