Make Every Moment Count—The Art of Integrated Practice

On the trail of possibilities.

Understanding Integrated Practice: A Deeper Exploration

The concept of Integrated Practice can initially seem counterintuitive, as it suggests that the primary goal is not to engage in practice itself, but rather to focus on an entirely different activity. This notion invites us to rethink our understanding of practice and its role in our daily lives. The essence of Integrated Practice lies in the idea that while we are pursuing these alternative endeavors, we inadvertently find ourselves honing our skills and improving our abilities.   To illustrate this concept more clearly, let’s consider a few simple yet relatable examples that demonstrate how Integrated Practice operates in everyday situations.

Going for a Walk

When we decide to go for a walk, our primary intention might be to enjoy the fresh air, clear our minds, or perhaps get some exercise. However, during this leisurely activity, we can simultaneously engage in practice. Taking from what we learn from Standing the State (Zhan Zhuang) we can activate the frame, lower our center of gravity, engage the six-surfaces feeling and take advantage of the half-step training to literally chain steps together with an integrated frame. Thus, the act of walking, while not explicitly a practice session, becomes a fertile ground for skill development.

Working on the Computer

Another common scenario is working on a computer. Many people associate computer use with productivity, whether it’s completing work tasks, engaging in creative projects, or browsing the internet. The primary purpose here might be to finish a report or communicate with colleagues, but within this context, we are often practicing various skills. For instance, switching out our cushy comfy chair for a Yoga ball forces us to sit with an activated frame, just like when we engage in StS (Zhan Zhuang) practice. You can even bring the connected feeling from position 7 into typing or go all in and get a standing desk. Even in this mundane activity we are actively practicing new concepts and techniques, further enriching our learning experience.

Waiting in Line at the Store

Even the simple task of waiting in line at a store can transform into a moment of Integrated Practice. While we might be preoccupied with impatience or boredom, we can use this time to practice activating our frame in a covert way, using our ability to change state to experiment with special awareness. Alternatively, we could take this opportunity to induce deep relaxation within our activated frame and turn the inconvenient task into a mini meditation/rejuvenation. Furthermore, if we observe the behavior of others around us, we can practice our awareness of sensing their intent/attitude in a nonconceptual way.

Who doesn't need better balance?

The Underlying Philosophy of Integrated Practice

The underlying philosophy of Integrated Practice emphasizes the seamless blending of practice into our daily routines. It challenges the traditional notion that practice must occur in a structured or formal setting. Instead, it encourages us to recognize that every moment holds potential for growth and skill enhancement, regardless of the specific activity we are engaged in. By adopting this mindset, we can cultivate a more holistic approach to skill development. We begin to see practice not as a separate, isolated endeavor but as an integral part of our everyday lives. This perspective not only enriches our experiences but also fosters a sense of continuous learning and improvement.

The purpose of Integrated Practice transcends the act of practicing itself. It invites us to engage fully in our activities while simultaneously allowing for the organic development of our skills. By recognizing and embracing opportunities for practice in our daily lives, we can enhance our abilities in a more natural and enjoyable manner. This way we take what we learn from formal and freestyle practice out of the box and experiment with applying it in our daily lifestyle. This way the skill is not some special thing we only pull out when wearing fancy jammies but something that manifests spontaneously without the need for conscious thought.

Use it or you will lose it:)

Why would we do this? Well, there are a number of reasons:

• There are just not enough hours in the day. In our fast-paced world, time is a precious commodity, often slipping away before we realize it. Casual Practice opens up countless hours dedicated to developing and refining your skills, provided those hours are utilized effectively. This approach allows individuals to integrate practice into their daily routines, transforming mundane tasks into opportunities for growth. By consciously engaging in Casual Practice, one can find moments throughout the day—whether during a commute, waiting in line, or even while performing household chores—to enhance their abilities. This method not only maximizes the available time but also ensures that skill development becomes a seamless part of life.

• Self-defense must be reflexive in nature. The essence of self-defense lies in its ability to be instinctual and automatic. Casual Practice requires us to draw upon what we have learned in our everyday lives, making it second nature. By repeatedly engaging in these practices, we train our bodies and minds to respond immediately and effectively to threats without overthinking the situation. This reflexive quality is crucial; in moments of danger, hesitation can be detrimental. Therefore, the more we incorporate using an activated frame into our daily activities, the more natural and instinctive our responses will become, ultimately enhancing our overall safety and confidence.

• Deception. The element of surprise is a powerful tool in self-defense. Performing casual tasks while your integrated strength is active helps you internalize the skill in a way that feels effortless and unobtrusive. When you engage in everyday activities—such as walking, lifting, or even stretching—while subtly employing your strength, you create a deceptive quality to your movements. From a self-defense perspective, this means that your capabilities remain concealed, much like a concealed weapon, only to be revealed when the situation demands it. This strategic approach not only enhances your skill set but also gives you an advantage in unpredictable scenarios where your opponent may not anticipate your true capabilities.

• Get out of your head. In our daily lives, we often find ourselves trapped in a cycle of overthinking, which can lead to anxiety and stress. Focusing our awareness on how we feel and how our bodies move brings us into the present moment, allowing us to connect with ourselves on a deeper level. This mindful engagement encourages us to listen to our bodies, understand our limits, and appreciate our progress. By giving that “monkey mind” a few minutes to rest, we cultivate a sense of calm and clarity. This mental shift not only aids in skill development but also promotes overall well-being, making us more resilient in both practice and life.

• Why wouldn't we? The byproducts of this kind of training extend far beyond just skill acquisition. Engaging in Casual Practice can lead to increased strength and flexibility, improved posture, heightened presence, and a surge in energy levels. These benefits are not confined to the practice sessions; rather, they permeate every aspect of your life. By allowing these advantages to flow into your daily activities, you enhance your overall performance and well-being. The holistic improvements gained from this approach create a positive feedback loop, where the skills and benefits you cultivate during practice amplify your abilities in real-world situations, enriching both your personal and professional endeavors.

  
  

Activities I Find Conducive for Casual Practice:

Walking. Incorporating Yi Chuan training principles into a daily walk is not only beneficial for physical health but also enhances mental clarity and focus. By consciously applying the techniques of Yi Chuan—such as maintaining proper posture, engaging the core, and integrating breath with movement—each step can become a meditative practice. Over time, this habit can evolve, allowing you to carry these principles into all forms of walking, whether it's a leisurely stroll in the park or a brisk walk through the city. Emphasizing the connection between mind and body during these walks fosters a deeper awareness of your surroundings and enhances your overall well-being.

A better place to sit.

Computer Centered Work. In today's digital age, many people spend long hours in front of a computer screen. To combat the negative effects of prolonged sitting, I alternate between sitting on a yoga ball and working at a standing desk. This practice not only promotes better posture but also encourages movement throughout the day. It’s essential to pay attention to ergonomics; using an external monitor positioned at eye level helps prevent strain on the neck and shoulders. During these work sessions, I turn the time into an extended Standing the State (Zhan Zhuang) session, integrating subtle movements and stretches that enhance my focus and energy levels, allowing for a more productive work environment.

Training on the trail.

Trail Hiking/Running. I have intentionally placed this activity in a separate category to emphasize its unique benefits. When you choose a reasonably secluded trail for hiking or running, it provides an excellent opportunity to practice Integrated Strength principles without the distraction of onlookers. In such an environment, you can fully immerse yourself in the practice, focusing on the flow of energy and movement without feeling self-conscious. Unlike regular walking in populated areas, where your movements may appear typical, trail hiking allows for a more profound exploration of integrated strength and the application of Integrated Strength techniques in a natural setting, enhancing both physical endurance and mental resilience.

Biking. Mountain biking, in particular, is an activity that perfectly complements Way of Intent practice. As you navigate through varied terrains, you can play with the concept of the internal orbit, focusing on the flow of energy throughout your body while maintaining balance and control. The dynamic nature of biking requires constant adjustments and awareness, making it an ideal platform for integrating WoI principles. This practice not only improves your biking skills but also deepens your understanding of body mechanics and energy flow, enriching your overall experience.

Board Sports. Engaging in board sports such as snowboarding, paddle boarding, and surfing offers unique opportunities to experiment with Integrated Strength techniques. The balance and coordination required in these sports provide a practical application for the principles of the Wy of Intent. As you ride the waves or glide down snowy slopes, you can focus on maintaining a centered posture and harnessing your core strength, which are essential elements of our training. These activities not only enhance your physical abilities but also cultivate a sense of harmony with nature, allowing for a profound connection between body and environment.

Stalking. Whether it involves stalking fish while fly-fishing, tracking game in the wilderness, or practicing self-defense techniques, the same core assets of focus, patience, and stealth come into play. The principles of Integrated Strength can be seamlessly engrained into these activities, enhancing your awareness of movement and energy. Practicing these skills in a real-world context sharpens your instincts and develops a deeper connection with your surroundings, fostering a sense of respect for nature and the creatures within it.

Driving/Flying. Improvements in posture while driving can significantly enhance alertness and comfort, especially during long journeys. By incorporating torso-centered exercises and mindful breathing techniques, you can transform your time behind the wheel or in the plane seat into a practice session. This not only helps alleviate tension that may build up during extended periods of sitting but also keeps your mind engaged and focused. Practicing these principles while can lead to a more enjoyable and less stressful experience, allowing you to arrive at your destination feeling refreshed rather than fatigued.

Watching a Show. I often use the time spent watching television or streaming my favorite shows to practice relaxation-focused Jam Jong and/or engage in stretching and groundwork. While the screen captures my attention, I can still maintain a level of physical activity that promotes flexibility and relaxation. This dual approach allows me to unwind while also taking care of my body, making the most of my leisure time. By integrating these practices into passive activities, I can cultivate a sense of balance and well-being, ensuring that even moments of relaxation contribute positively to my overall health.

Turning Lead Into Gold

Transmuting bad mobile device habit into good ones.

This part of the article may appear to be somewhat of a rant, but it is essential to underscore the tremendous opportunity we possess to transmute learned negative habits that are so deeply ingrained in our society that they have become completely normalized. These habits predominantly revolve around our posture and the pervasive use of various types of screens that dominate our daily lives. The three specific devices I will focus on in this section are the television, computers (with a particular emphasis on laptops), and mobile devices, which encompass smartphones such as iPhones and Androids, as well as tablets. It is my belief that we will eventually come to a collective understanding of the negative influences these devices exert on us when they are utilized in the manner that 99.9% of the population currently employs them.

To truly grasp the extent of this issue, one need only observe individuals who are engrossed in their screens. In nearly all instances, you will witness broken posture, collapsed frames, and an inwardly focused awareness that is detrimental to overall well-being. For instance, when people settle in to watch a show or movie on a large screen, they often adopt a slouched position on a couch or 'easy' chair, resembling a potato rather than a person. In the case of laptop users, the physical manifestation of their engagement often looks like hunchbacked figures with necks craning forward, desperately trying to crawl into their screens for a closer look. Meanwhile, mobile device users frequently contort themselves into slumped, crooked, and awkward positions, further highlighting the negative impact of these devices on our physical health. In essence, these screens have become ubiquitous negative triggers that lead to a myriad of discomforts, pains, dysfunctions, and in many cases, dis-ease. Our bodies simply are not designed to be utilized in the way these screens prompt us to use them, resulting in a disconnect between our natural physical capabilities and the demands placed upon us by modern technology.

A Yoga or Fitness balls triggers frame engagement

Now, let’s delve into the bad news. If you take a moment to reflect on this situation, it becomes glaringly evident just how severe the implications truly are. We have tragically replaced the proper use of our bodies with a concept known as 'ergonomics,' which, in reality, is merely a collection of superficial adjustments intended to prop us up into a slightly better collapsed position. This misguided approach ultimately allows our naturally strong structures to atrophy gradually over time, leading to a host of physical ailments. However, there is a silver lining to this grim narrative. The good news is that these NEGATIVE TRIGGERS can be transformed into POSITIVE TRIGGERS with a commitment to hard work over time, a process that can also be referred to as kung fu.

Much of the Integrated training discussed in this article will serve to facilitate this transformative process. However, let me be clear: merely switching from a traditional chair to a yoga ball or a standing desk is not sufficient to effect meaningful change. It is crucial to connect this time spent in new postures to the application of your achievements derived from both formal and freestyle training. This connection is vital for the evolution of your Integrated Practice, allowing it to grow in tandem with the insights gained from foundational practices such as Standing the State (Zhan Zhuang), the route fundamental routes of strength, friction stepping, and other Way of Intent practices. When you allow your Integrated Strength achievements to enrich your entire lifestyle, they become far more valuable than if they were to remain locked within the confines of a rather obscure, highly specialized hobby. By embracing this holistic approach, you can foster a more profound and lasting transformation in your relationship with your body and the screens that pervade your daily existence.

Conclusion

In conclusion, this article highlights how Integrated Practice allows you to develop skills by weaving mindful movement and intent into your daily routines, rather than depending solely on formal training sessions. By applying principles like improved posture while working or walking, and transforming negative triggers from technology into positive opportunities, you can build strength, flexibility, and reflexive self-defense skills naturally. This seamless approach empowers you to make every moment a chance for growth, supporting your journey toward integrated strength and well-being.

Embracing Integrated Practice means recognizing that every moment—no matter how ordinary—holds the potential for growth and transformation. You don’t have to wait for the perfect time or place to develop your skills; instead, you can infuse your daily routines with mindful intent, turning simple actions like walking, working, or even waiting in line into powerful opportunities for self-improvement. By shifting your mindset and transforming negative habits, such as poor posture or mindless screen time, into positive triggers for practice, you unlock a wellspring of strength, flexibility, and reflexive self-defense skills that become second nature. This journey is about more than just physical training—it’s about cultivating resilience, awareness, and a sense of empowerment that radiates through every aspect of your life. Let each day be a canvas for your progress, and trust that with every small, intentional step, you are building a stronger, more integrated you.

Now is the time to take action—don’t let another day pass by on autopilot. Start weaving Integrated Practice into your daily life and experience the transformation for yourself. Join the Way of Intent community, connect with others on the same journey, and unlock your true potential through mindful movement and intent. Take the first step today toward a stronger, more resilient, and empowered you—your journey to integrated strength begins now!