Level Four: Form

At this level, you concentrate on the external or internal perfection of a concrete shape.

For martial artists, this means the accumulation of Jing in postures. Jing is generally accumulated by cocking, coiling, or chambering a body part. Karate's reverse punch, the back stance common to all Chinese martial arts, and the Chen Taiji silk reeling excercises are all examples of Jing storage.

For meditators, this means visulization and imagination. Some examples include the happy place, a scene of utter peace and tranquility in one's mind; relaxation imagery, such as in Yiquan, where one imagines cool water running down over one's standing body;  magickal imagery, such as the Bone Marrow Nei Kung where chi is imagined to be drawn spiraling into the finger bones, as well as various totemic and atavistic images (i.e., putting on a 'mask' and becoming the thing -- such as the fajing of various animal style gongfu); and fixation on a particular object or sound, such as in Thomas Aquinas' meditations, or Transcendental Meditation.

Level Three: Feeling

At level three, you try to concentrate on specific abstract feelings or perceptions.

For the martial artist, this is the essence of Hsing Yi, as well as an important part of all internal martial arts. The artist doesn't imagine a specific animal fajing, he feels the essence of it -- the whole gathering-separating mess of the Five Elements, the Yang strength of the tiger for Taiji, etc.

For the meditator, this is used in many relaxation techiniques, e.g. 'feel yourself letting go of all tension,' as well as the little-known Buddhist Inner Smile Technique (from Mantak Chia's Iron Shirt Chi Kung III: Bone Marrow Nei Kung.) It's simple, really. First, feel happy. Don't imagine anything to make you feel happy, just feel happy. Then let the happiness show, just a little, by smiling ever so slightly. The smile should be such that only people who know you very well will be able to tell you're smiling. Stay that way for five minutes. Presto, you've done it.

Level Two: Awareness

At level two, you simply become aware of what's happening around you. You don't mind it, you don't worry, you just note it.

For the martial artist, this is the Zanshin circle of Aikido, where one is aware of everthing that is happening to every side; it is also a high level of Push Hands in Taiji, where one is so soft that 'not even a sparrow can land' on you without you noticing it -- thus the obscure name of Grasp Sparrow's Tail.

For the meditator, this is the mindfulness meditation of Jon Kabat-Zinn, and the zazen of Zen Buddhist tradition. To do it is simple in concept; simply pay attention to everything around you; don't focus on one thing purposefully; but when you do, gently bring your attention back to everything in your whole awareness.

Level One: Rest

At level one, all you do is stop and rest. That's all. Allow everything that is you to come to a stop, by itself. Don't force it. Don't try. Don't do so much. Just stop, and let whatever has to happen, happen.

For the martial artist, this incorporates the highest levels of Wudang martial arts. This is the strengthening of Shen, or spirit, and the return of Shen to Tao, or Spirit, or God. Like in the old Taiji classic, one 'becomes transparent'; there's nothing that can harm you, really, and with this realization you become supremely confident, invincible.

For the meditator, this among the the high levels of Advaita Vedanta, Zen, in fact all mystical traditon, as well as Open Focus biofeedback. Noth