When was the last time you focused all your attention entirely on yourself?<\/p>
It's not about thinking about your problems, analyzing your situation, or planning your future\u2014it's about truly feeling yourself and being aware of what's happening in your body right now.<\/p>
This is a difficult question to answer for many people.<\/p>
This is something that almost never happens in modern life.<\/p>
Attention is always elsewhere.<\/p>
In the information-overloaded, fast-paced urban life, our senses are constantly hijacked by external messages, communication software, and anxieties about the future. Often, our brains are already racing ahead to tomorrow's meetings and next month's plans, while our bodies are still stuck in our office chairs.<\/p>
When working, your attention is on tasks and deadlines. While commuting, your attention is on your phone or podcast. While eating, your attention is on the screen or conversation. While exercising, your attention is on the music, the timer, or how you look in the mirror.<\/p>
Even during breaks, their attention is focused on "Have I rested enough?" and "What do I need to do later?"<\/p>
Your body is always there, but you rarely really go inside it. You live in your body, but you rarely visit it.<\/p>
Why is it so difficult to "stay in the present moment"?<\/p>
You may have heard the phrase "live in the present moment." Perhaps you've tried meditation, but after five minutes your mind starts wandering. Perhaps you've tried mindfulness, but find it difficult to truly "be there."<\/p>
This isn't your problem; it's a problem with your nervous system.<\/p>
This state of "mind-body separation" is known in neuroscience as hyperarousal. When the nervous system is in this state for an extended period, attention automatically and continuously scans the environment for potential threats or things that need to be addressed.<\/p>
You might find that even after work, when you try to do weight training or running, your brain is still working frantically, and your hands and feet are just mechanically "trying" to repeat the same movements. This kind of aimless exercise doesn't relieve stress; instead, it silently applies invisible brakes to your tense nervous system.<\/p>
Blindly trying to prove yourself to others is constantly draining your nervous system. The inner focus that Chanrou pursues, however, truly nourishes your soul and body.<\/p>
Chanrou, why did you have to be there?<\/p>
This is one of Chanrou's most unique characteristics, and also its most fundamental difference from most sports.<\/p>
Chanrou's movements are three-dimensional, spiral, and multi-directional. It cannot be accomplished by automatic driving\u2014you can't be doing Chanrou while thinking about that email you need to reply to later.<\/p>
Every movement requires you to truly feel it\u2014feel which vertebra is moving, feel whether your breathing is causing your ribs to expand, feel whether your pelvis is maintaining support at the center of your penis as it rotates.<\/p>
These perceptions require attention. When the movements are interesting enough, when the sensations are subtle enough, when every breath brings new perceptions, attention is naturally drawn in and remains there.<\/p>
You don't need to try to stay in the present moment, because the action prevents you from being anywhere else.<\/p>
Neural Regulation: From Alertness to Presence<\/p>
Chanrou helps you stay in the present moment, changing the conditions under which you are able to be present at the level of your nervous system.<\/p>
Chanrou's rhythmic breathing continuously stimulates the vagus nerve, allowing the parasympathetic nervous system to take over. As the parasympathetic nervous system dominates, the constant scanning of the environment gradually subsides\u2014the nervous system begins to sense inward rather than constantly looking outward.<\/p>
After a 60-minute gentle massage session, as your feet touch the ground again, you'll experience a sense of calm. The overloaded sympathetic nervous system finally retreats gracefully, and the parasympathetic nervous system, responsible for repair and relaxation, takes over the body again. At this moment, your shoulders are relaxed, your ribs are supple, and your breath can sink deeply into your pelvis.<\/p>
This shift from "outward scanning" to "inward sensing" represents the neurobiological condition of truly being present in the moment.<\/p>
Many people experience a slight surprise when they first feel this transformation\u2014they realize they can feel their body like this. They realize how clear this moment can be. They realize they don't need to do anything; just feeling is enough.<\/p>
Focusing your attention on yourself is a form of practice.<\/p>
In the field of psychotherapy, there is a concept called "self-witnessing"\u2014learning to observe what is happening to oneself with curiosity and acceptance, without judging or immediately trying to change it, but simply seeing it.<\/p>
Chanrou is the physical version of this exercise.<\/p>
When the teacher says, "Feel your tailbone," focus your attention there. When the teacher says, "Feel if your breath is reaching your abdomen," feel it. When you're halfway through the movement, you notice your shoulders have shrugged up again; just feel it and then let it go down.<\/p>
These are all exercises in self-witnessing\u2014feeling yourself in the present moment with attention, curiosity, and acceptance.<\/p>
This exercise won't disappear after class. It will slowly seep into your daily life\u2014suddenly feeling your feet on the floor while walking, noticing your breathing become shallow when under stress, and feeling the location of a certain emotion in your body when it arises.<\/p>
Focus your attention back on yourself, and slowly, it will become a habit.<\/p>
Set aside one hour for yourself each week.<\/p>
For many people, their week is filled with all sorts of things.<\/p>
Work, family, social life, obligations, commuting\u2014every hour has a destination. Every bit of attention is drawn away by some external need.<\/p>
The Chanrou Class is a very specific boundary: for this one hour, my attention is on myself.<\/p>
For this hour, you don't need to respond to anyone. You don't need to perform well, you don't need to do things right, and you don't need to give anything to anyone.<\/p>
You just need to be there, feel your body, let your breath carry you, let your movements guide you, and let your attention slowly return to yourself.<\/p>
When you truly feel yourself<\/p>
These are the words spoken by many practitioners of Chanrou after a particular class:<\/p>
"I truly felt myself today."<\/p>
It wasn't that I sensed anything special, nor was it any dramatic epiphany\u2014it was simply that I truly felt myself in this moment. My spine was moving, my breath was flowing, I could feel the floor beneath my feet, and my heart was beating quietly.<\/p>
This feeling sounds simple, but for many people, it is very rare.<\/p>
Because we are too used to living in our own thoughts, in our anxieties about the future, and in our responses to others\u2014and rarely truly living in our own bodies, living in the present moment.<\/p>
Chanrou will bring you back. Every class is a practice\u2014a practice of focusing on yourself, a practice of staying in your own body, a practice of making the present moment enough.<\/p>","protected":false},"excerpt":{"rendered":"
\u4f60\u4e0a\u4e00\u6b21\u628a\u6240\u6709\u7684\u6ce8\u610f\u529b\uff0c\u5b8c\u5168\u653e\u5728\u81ea\u5df1\u8eab\u4e0a\uff0c\u662f\u4ec0\u9ebc\u6642\u5019\uff1f \u4e0d\u662f\u60f3\u8457\u81ea\u5df1\u7684\u554f\u984c\uff0c\u4e0d\u662f\u5206\u6790\u81ea\u5df1\u7684\u72c0\u6cc1\uff0c\u4e0d\u662f\u898f\u5283\u81ea\u5df1\u7684 […]<\/p>\n","protected":false},"author":14,"featured_media":5803,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[36],"tags":[],"class_list":["post-5802","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-36"],"blocksy_meta":[],"acf":[],"_links":{"self":[{"href":"https:\/\/www.aterritory.com\/en\/wp-json\/wp\/v2\/posts\/5802","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.aterritory.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.aterritory.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.aterritory.com\/en\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/www.aterritory.com\/en\/wp-json\/wp\/v2\/comments?post=5802"}],"version-history":[{"count":1,"href":"https:\/\/www.aterritory.com\/en\/wp-json\/wp\/v2\/posts\/5802\/revisions"}],"predecessor-version":[{"id":5804,"href":"https:\/\/www.aterritory.com\/en\/wp-json\/wp\/v2\/posts\/5802\/revisions\/5804"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.aterritory.com\/en\/wp-json\/wp\/v2\/media\/5803"}],"wp:attachment":[{"href":"https:\/\/www.aterritory.com\/en\/wp-json\/wp\/v2\/media?parent=5802"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.aterritory.com\/en\/wp-json\/wp\/v2\/categories?post=5802"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.aterritory.com\/en\/wp-json\/wp\/v2\/tags?post=5802"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}