As we approach and prepare for year-end gradings, there is a natural inclination to increase fitness levels, train more regularly, and if you’re fortunate enough, attend one or more of Shihan Chris’ workshops. However, one practice that is often overlooked yet equally important, is Zanchin.
What is it, exactly?
Simply put, Zanchin means “remaining mindful”. Its a concept rooted in Japanese martial arts, that through regular practice, can enhance your focus, awareness, and overall well-being.
Here are some simple, practical steps to help you practice this concept in your daily your life:
- Practice mindful stillness
Set aside a few minutes each day to sit quietly and focus on your breath. If your mind wanders, gently bring it back to your breathing. This helps train your mind to stay present and aware.
- Focus on one task at a time
Instead of multitasking, dedicate your full attention to one activity – whether it’s writing an email or cooking dinner. This enhances concentration and improves the quality of your work.
- Develop a ritual of completion
Before moving from one task to another, complete it. Then take a moment to acknowledge what you’ve accomplished. Take a deep breath and clear your mind. This practice helps prevent mental clutter and maintain clarity.
- Stay aware of your surroundings
Cultivate a habit of being mindful of your environment and the people around you. Notice potential distractions or opportunities. This heightened awareness can help you respond more effectively to unexpected situations.
- Engage in regular physical activity
Incorporate short breaks for physical activity throughout your day, such as stretching or taking a brisk walk. Physical movement refreshes your mind and enhances your ability to stay present.
- Minimise distractions
Identify and reduce distractions in your workspace, such as turning off unnecessary notifications. Creating a focused environment supports your efforts to cultivate Zanchin.
- Be patient and consistent
Understand that developing Zanchin takes time. Set realistic goals for your practice and gradually increase the duration of focused activities. Over time, you’ll notice improvements in concentration and productivity.
By integrating these daily practices, you can cultivate Zanchin for greater focus, awareness, and overall well-being in life, and in your grading.
Good luck!