Wednesday, January 27, 2010
Back on the Mat
I have been off the mat lately, unfortunately, for many different reasons. I have now bowed back in if not physically, then spiritually, and I am looking forward to practice.
Tuesday, March 31, 2009
Quotes from Kisshomaru
I just wanted to transcribe some thoughts from Kisshomaru Ueshiba, the founder of aikido's son, from his book "The Spirit of Aikido". I feel these selections are very important to understand and practice. We should contemplate on these every day in everything that we do:
"Some women (as well as men) may feel resistance to the repetitious practice of basic postures, but this is a necessary preliminary to learning technique Learning proper distance (ma-ai) in facing an opponent may prove unexpectedly difficult, as may performing footwork movements in a smooth, sliding manner as found in Noh dance.* The cultivation of ki, originating in the centrum and extending through the arms and hands, may initially pose a problems for others. The mastery of ukemi, taking falls, while always maintaining one's center and balance may have to be practiced over and over again. The difficulties encountered by beginners, including confusion, perspiration, and occasional bruises, do not seem to deter them. According to them, the difficulties are a challenge rather than a discouragement and actually strengthen the motivation to master aikido."
And another selection from the same book:
"A common stereotype of the martial [artist] is of the rugged, macho type, with the swaggering gait. But a display of bravado is a display of ignorance concerning real budo and is, in fact, a childish attempt to conceal a lack of confidence. Those having a true knowledge of budo are relaxed in bearing; they give the impression of being soft and gentle. Those with confidence in budo never swagger or brag, and their demeanor is always pleasant and joyful. Outwardly they manifest gentleness; inwardly there is great strength. In daily life, they are unpretentious and modest, and their actions are natural, never forced. They show themselves as they are, living life naturally and spontaneously. This is the picture of the true student of the martial arts."
*Noh (能, Nō?), or Nōgaku (能�S?) is a major form of classic Japanese musical drama that has been performed since the 14th century]spontaneously. This is the picture of the true student of martial arts."
These quotes capture the true essence of budo and I highly encourage all to practice in this way.
"Some women (as well as men) may feel resistance to the repetitious practice of basic postures, but this is a necessary preliminary to learning technique Learning proper distance (ma-ai) in facing an opponent may prove unexpectedly difficult, as may performing footwork movements in a smooth, sliding manner as found in Noh dance.* The cultivation of ki, originating in the centrum and extending through the arms and hands, may initially pose a problems for others. The mastery of ukemi, taking falls, while always maintaining one's center and balance may have to be practiced over and over again. The difficulties encountered by beginners, including confusion, perspiration, and occasional bruises, do not seem to deter them. According to them, the difficulties are a challenge rather than a discouragement and actually strengthen the motivation to master aikido."
And another selection from the same book:
"A common stereotype of the martial [artist] is of the rugged, macho type, with the swaggering gait. But a display of bravado is a display of ignorance concerning real budo and is, in fact, a childish attempt to conceal a lack of confidence. Those having a true knowledge of budo are relaxed in bearing; they give the impression of being soft and gentle. Those with confidence in budo never swagger or brag, and their demeanor is always pleasant and joyful. Outwardly they manifest gentleness; inwardly there is great strength. In daily life, they are unpretentious and modest, and their actions are natural, never forced. They show themselves as they are, living life naturally and spontaneously. This is the picture of the true student of the martial arts."
*Noh (能, Nō?), or Nōgaku (能�S?) is a major form of classic Japanese musical drama that has been performed since the 14th century]spontaneously. This is the picture of the true student of martial arts."
These quotes capture the true essence of budo and I highly encourage all to practice in this way.
Levels
There are two levels to a martial artist's practice. The first level is practical, physical, and readily demonstrated and observed. This is usually what draws someone to learn an art in the beginning. Whether it is the flash of fancy technique or the need for practical self-defense, people usually come to an art because of technique. The second level is deep, difficult, and not readily grasped. This is the spiritual level of which all developed and mature martial artist speak and to which some others are drawn to practice an art. It is not easily understood through words and must first be experienced to be fully understood.
There is no dishonor in practicing just for technique. Just ensure that as proficiencies in technique are achieved, an ethical foundation is built to ensure their proper use. This is simple to say, but many will feel tempted to show off their newly found skill. This temptation is very dangerous. If one is practicing just to gain proficiency in technique, they must be constantly aware of this dangerous, ego-driven potentiality to use their skills in a manner that is at best inappropriate and at worst very dangerous.
For those who wish to seek the deeper levels of understanding which the arts offer, then rigorous, daily practice and refinement of technique is needed to build a solid foundation in the art. Dedicated and hard work is required. Gaining technical proficiency will take time and challenge the patience of most students. Some will quit, disillusioned with what they thought would be a rather easy path to some sort of mystical knowledge or understanding. But great and deep understanding requires dedication and hard work. There is no short cut even in this day and age of "fast" everything.
As one progresses in their physical training, they will begin to understand that an equal amount of dedication and hard work needs to be put into mental training. Daily meditation and contemplation is needed to complement and to continue to develop a person's physical skills. Meditation should be practiced to learn how to capture and still our easily distracted minds. Once the mind is stilled, contemplation into one's self is then practiced to identify weaknesses and flaws of
character so they can be rooted out and eliminated. To become aware of one's flaws is the first step to their elimination. The second is to become aware of the behavior those flaws initiate and to then begin to change that behavior over time. Patience and diligence is needed as behavior will not change overnight and old habits we desire to eliminate will creep back into our daily behavior if we are not diligent in watching for their emergence.
How to conduct and be patient with this process of iterative personal refinement we learn through the process of iterative technique refinement while we are on the mat. The frustrations you face with yourself on the mat while trying to master a technique are the same frustrations you will face in your daily life. Through rigorous daily practice, we develop the strategies we need to eliminate these frustrations and to eventually become "frustration-less" by blending with every situation that faces us and resolving it easily to the benefit of all involved. This is the ultimate goal of our practice. Not only will you gain a deeper insight into yourself, you will gain a great and deep appreciation and understanding of the interconnectedness of yourself to others and the world as a whole. This is a very powerful and penetrating personal insight and leads to a feeling of immense
personal responsibility for your actions and their consequences. This level of understanding of the world is immensely
gratifying to finally see.
I challenge every student to strive for this deeper level of understanding. Its worth cannot be overestimated.
There is no dishonor in practicing just for technique. Just ensure that as proficiencies in technique are achieved, an ethical foundation is built to ensure their proper use. This is simple to say, but many will feel tempted to show off their newly found skill. This temptation is very dangerous. If one is practicing just to gain proficiency in technique, they must be constantly aware of this dangerous, ego-driven potentiality to use their skills in a manner that is at best inappropriate and at worst very dangerous.
For those who wish to seek the deeper levels of understanding which the arts offer, then rigorous, daily practice and refinement of technique is needed to build a solid foundation in the art. Dedicated and hard work is required. Gaining technical proficiency will take time and challenge the patience of most students. Some will quit, disillusioned with what they thought would be a rather easy path to some sort of mystical knowledge or understanding. But great and deep understanding requires dedication and hard work. There is no short cut even in this day and age of "fast" everything.
As one progresses in their physical training, they will begin to understand that an equal amount of dedication and hard work needs to be put into mental training. Daily meditation and contemplation is needed to complement and to continue to develop a person's physical skills. Meditation should be practiced to learn how to capture and still our easily distracted minds. Once the mind is stilled, contemplation into one's self is then practiced to identify weaknesses and flaws of
character so they can be rooted out and eliminated. To become aware of one's flaws is the first step to their elimination. The second is to become aware of the behavior those flaws initiate and to then begin to change that behavior over time. Patience and diligence is needed as behavior will not change overnight and old habits we desire to eliminate will creep back into our daily behavior if we are not diligent in watching for their emergence.
How to conduct and be patient with this process of iterative personal refinement we learn through the process of iterative technique refinement while we are on the mat. The frustrations you face with yourself on the mat while trying to master a technique are the same frustrations you will face in your daily life. Through rigorous daily practice, we develop the strategies we need to eliminate these frustrations and to eventually become "frustration-less" by blending with every situation that faces us and resolving it easily to the benefit of all involved. This is the ultimate goal of our practice. Not only will you gain a deeper insight into yourself, you will gain a great and deep appreciation and understanding of the interconnectedness of yourself to others and the world as a whole. This is a very powerful and penetrating personal insight and leads to a feeling of immense
personal responsibility for your actions and their consequences. This level of understanding of the world is immensely
gratifying to finally see.
I challenge every student to strive for this deeper level of understanding. Its worth cannot be overestimated.
Mental Training
Mental training is just as important as physical training, if not more. Training the mind is not something that we usually consider, but proper mental training is vital to our physical training and helps us, in some cases significantly, progress along the path of budo. All professional athletes use mental techniques to train the mind and body and there is no reason why we should not do the same.
True budo involves facing and overcoming interpersonal violence and all of the emotional states that come with it. Many people have never been in a fight, seen combat, or had a gun pointed to their head. But we all know that these situations are dangerous and could lead to physical injury, pain, or even death. This causes us to avoid these situations at all cost or, in many cases, when faced with them, freeze due to emotional paralyses from fear.
To become a true practitioner of budo, we must train ourselves to overcome these mental states of avoidance and paralyses caused by fear of violence (or anything else for that matter). This does not mean we go out into the world and seek violence. What it does mean is that we do the best we can to simulate this violence in the safe environment of the dojo, one step at a time, so that if we are faced with it outside of the dojo, we can overcome it. Fear is a very powerful emotion. Fear can cause us to do things that we would not normally do. Most of us are not used to situations that invoke true fear as we choose in our daily life to avoid these situations. Our training should be designed and conducted to develop us mentally to overcome this fear so that when faced with it, we know what to expect, and can work our way through it.
There is an interesting way to test your body's reaction to a situation like this. Sit down in sieza or any position that is comfortable but will not make you feel as if you want to go to sleep. Still your mind by focusing on your breath for a few minutes. Once you are calm and comfortable, imagine that you are walking alone down a city street at night. You turn a corner and are immediately faced with a large man in a black ski mask and a knife. You can feel the presence of a person behind you. You look and see that two more men have surrounded you blocking any escape route you might have had. The other two men have knives out also. The man to your front asks for your money. As you reach to get your wallet from your pocket or your purse, someone grabs you from behind in a choke hold and says, "We don't care about your money. We just want your life," or something similar. At this point, come back into your body and pay attention to your heart rate, breathing, muscle tension, facial expressions, etc. Are you still relaxed? Or is your body tense?
The primary weapon a martial artists has against violence is their mind. Within our mind lies the ability to think our way through situations provided we remain calm and collected. If we have been training for awhile, confidence in our abilities as a martial artist is also a mental weapon we can use. The ability to project confidence in situations where most people would be meek, scared, and accommodating cannot be faked. (Bravado has absolutely no place in the practice of budo.) This projection of confidence is a superb weapon in itself and will usually throw the average mugger, robber, bully, etc. off balance because they do not expect it. In many cases this is enough to resolve the situation without any further physical escalation.
Do not neglect mental training. Whether it be in the form of active visualization or focused meditation, all of it is beneficial. On the mat during practice, mental training should always be a consideration and a priority. Everyone loves the flash of technique. But your technique will be much more confident and effective if you add mental training to your regular training schedule.
True budo involves facing and overcoming interpersonal violence and all of the emotional states that come with it. Many people have never been in a fight, seen combat, or had a gun pointed to their head. But we all know that these situations are dangerous and could lead to physical injury, pain, or even death. This causes us to avoid these situations at all cost or, in many cases, when faced with them, freeze due to emotional paralyses from fear.
To become a true practitioner of budo, we must train ourselves to overcome these mental states of avoidance and paralyses caused by fear of violence (or anything else for that matter). This does not mean we go out into the world and seek violence. What it does mean is that we do the best we can to simulate this violence in the safe environment of the dojo, one step at a time, so that if we are faced with it outside of the dojo, we can overcome it. Fear is a very powerful emotion. Fear can cause us to do things that we would not normally do. Most of us are not used to situations that invoke true fear as we choose in our daily life to avoid these situations. Our training should be designed and conducted to develop us mentally to overcome this fear so that when faced with it, we know what to expect, and can work our way through it.
There is an interesting way to test your body's reaction to a situation like this. Sit down in sieza or any position that is comfortable but will not make you feel as if you want to go to sleep. Still your mind by focusing on your breath for a few minutes. Once you are calm and comfortable, imagine that you are walking alone down a city street at night. You turn a corner and are immediately faced with a large man in a black ski mask and a knife. You can feel the presence of a person behind you. You look and see that two more men have surrounded you blocking any escape route you might have had. The other two men have knives out also. The man to your front asks for your money. As you reach to get your wallet from your pocket or your purse, someone grabs you from behind in a choke hold and says, "We don't care about your money. We just want your life," or something similar. At this point, come back into your body and pay attention to your heart rate, breathing, muscle tension, facial expressions, etc. Are you still relaxed? Or is your body tense?
The primary weapon a martial artists has against violence is their mind. Within our mind lies the ability to think our way through situations provided we remain calm and collected. If we have been training for awhile, confidence in our abilities as a martial artist is also a mental weapon we can use. The ability to project confidence in situations where most people would be meek, scared, and accommodating cannot be faked. (Bravado has absolutely no place in the practice of budo.) This projection of confidence is a superb weapon in itself and will usually throw the average mugger, robber, bully, etc. off balance because they do not expect it. In many cases this is enough to resolve the situation without any further physical escalation.
Do not neglect mental training. Whether it be in the form of active visualization or focused meditation, all of it is beneficial. On the mat during practice, mental training should always be a consideration and a priority. Everyone loves the flash of technique. But your technique will be much more confident and effective if you add mental training to your regular training schedule.
Sunday, February 22, 2009
Vision and Courage
"Intellectuals solve problems. Geniuses prevent them"
- Albert Einstein
An advanced and effective martial artist is intimately connected to his or her environment. They feel things others do not feel. They see things others do not see. They understand things others do not understand. None of these abilities are "magical" or due to some esoteric capability that is unattainable by ordinary people. All of these abilities are attainable by anyone provided they follow the same path as the masters.
All of this may sound a bit unreal or spectacular now, but there is nothing unreal or spectacular about it. Living in an open state of connectedness to our environment is actually very natural. What is unnatural is shutting ourselves off from that environment and attempting to build a wall separating ourselves from the world in order to eliminate our suffering. This wall can become an emotional shell within which we hide and, in many cases, do not allow others inside of. It can also become a filter to try and take the world as we know it and change it into the world as we wish it to be. Advanced martial artists understand the futility of these actions. They understand that to cut one's self off from the world in order to eliminate suffering or to place conditions on the world to change it into what we wish it to be is a useless effort and one that will bring nothing but additional suffering.
If we attempt to hide from things we wish not to face, we only delay and potentially magnify the suffering they cause later. As problems are ignored, they become more complicated and therefore more difficult to solve. It is best to engage a problem, or a potential problem, early while it is still small and manageable. This way, we can shape the outcome more effectively and in a way that reduces suffering (both ours and other's), and, if we are lucky, turn the problem into an advantage.
Einstein believed it took genius to prevent problems. I respectfully disagree. I believe it requires vision and courage, neither of which are required to be a genius. It requires vision to see potential problems before they become manifest and it requires courage to face them head on without hesitation. Both vision and courage are very accessible things and can be developed and cultivated; genius implies a certainly level of god-given ability that is beyond the ability of humans to affect.
Both vision and courage can be developed simply by opening ourselves up to our environment and immersing ourselves into its natural flow. This is where our regular aikido practice can be helpful. In the dojo we try to open ourselves up and flow with our partner. The more open we are to our partner's ki (or intention) the more easily and smoothly we flow with their movements. If we are closed to our partner's ki, our technique flow will be filled with friction and tension.
As we practice (especially by practicing as uke, the one presenting the attack and being countered), we must focus on the relief of this tension. We must see where it is that we are creating tension with our partner and do what we can to relieve it. By placing our mind in the technique and being open to our environment, we are cultivating the growth of vision. We are developing the ability to see friction and tension in the techniques before they materialize. As we grow vision, courage will naturally result. By becoming more comfortable with facing problems (ie. conflict) on the mat, we will naturally become more comfortable facing problems, or preventing their formation in the first place, outside of the dojo. There becomes no need to build walls or create shells to hide from our problems. Problems are seen before or as they arise and are addressed with little to no conflict.
This is all advanced martial artists do. They cultivate vision and courage. This is what gives them ability to feel or see or understand that others do not and to prevent or solve problems before or as they arise.
To cultivate vision and courage should be our purpose every time we step into the dojo and onto the mat.
- Albert Einstein
An advanced and effective martial artist is intimately connected to his or her environment. They feel things others do not feel. They see things others do not see. They understand things others do not understand. None of these abilities are "magical" or due to some esoteric capability that is unattainable by ordinary people. All of these abilities are attainable by anyone provided they follow the same path as the masters.
All of this may sound a bit unreal or spectacular now, but there is nothing unreal or spectacular about it. Living in an open state of connectedness to our environment is actually very natural. What is unnatural is shutting ourselves off from that environment and attempting to build a wall separating ourselves from the world in order to eliminate our suffering. This wall can become an emotional shell within which we hide and, in many cases, do not allow others inside of. It can also become a filter to try and take the world as we know it and change it into the world as we wish it to be. Advanced martial artists understand the futility of these actions. They understand that to cut one's self off from the world in order to eliminate suffering or to place conditions on the world to change it into what we wish it to be is a useless effort and one that will bring nothing but additional suffering.
If we attempt to hide from things we wish not to face, we only delay and potentially magnify the suffering they cause later. As problems are ignored, they become more complicated and therefore more difficult to solve. It is best to engage a problem, or a potential problem, early while it is still small and manageable. This way, we can shape the outcome more effectively and in a way that reduces suffering (both ours and other's), and, if we are lucky, turn the problem into an advantage.
Einstein believed it took genius to prevent problems. I respectfully disagree. I believe it requires vision and courage, neither of which are required to be a genius. It requires vision to see potential problems before they become manifest and it requires courage to face them head on without hesitation. Both vision and courage are very accessible things and can be developed and cultivated; genius implies a certainly level of god-given ability that is beyond the ability of humans to affect.
Both vision and courage can be developed simply by opening ourselves up to our environment and immersing ourselves into its natural flow. This is where our regular aikido practice can be helpful. In the dojo we try to open ourselves up and flow with our partner. The more open we are to our partner's ki (or intention) the more easily and smoothly we flow with their movements. If we are closed to our partner's ki, our technique flow will be filled with friction and tension.
As we practice (especially by practicing as uke, the one presenting the attack and being countered), we must focus on the relief of this tension. We must see where it is that we are creating tension with our partner and do what we can to relieve it. By placing our mind in the technique and being open to our environment, we are cultivating the growth of vision. We are developing the ability to see friction and tension in the techniques before they materialize. As we grow vision, courage will naturally result. By becoming more comfortable with facing problems (ie. conflict) on the mat, we will naturally become more comfortable facing problems, or preventing their formation in the first place, outside of the dojo. There becomes no need to build walls or create shells to hide from our problems. Problems are seen before or as they arise and are addressed with little to no conflict.
This is all advanced martial artists do. They cultivate vision and courage. This is what gives them ability to feel or see or understand that others do not and to prevent or solve problems before or as they arise.
To cultivate vision and courage should be our purpose every time we step into the dojo and onto the mat.
Friday, February 20, 2009
Self-Reflection
Being in the dojo and practicing gives us an opportunity to take a deep look at ourselves. Our lives outside the dojo are typically filled with "life maintenance" activites: work, errands, etc. This routine turbulence along the surface of our lives keeps us from stopping and examining ourselves as often and as deeply as we should. This lack of regular self-examination can lead to a detached and troubling existence, one where a sense of meaninglessness slowly creeps into our lives. Sometimes we try to pacify this feeling of meaninglessness with material things or drugs and alcohol or some other type of numbing activity. If we are not careful, our lives can end up being driven out of control by things we cannot, or in some cases do not want, to control.
Without regular self-examination, we can forget that we all have deep seated fears residing just underneath the surface of our lives. These fears are different for each person. Some fear death. Others might fear being alone. Still others might fear interpersonal violence. If not faced, acknowledged, and controlled, these fears can reveal themselves at the most inopportune times causing us to react to a critical situation erratically or cause us to irrationally seek shelter in some self-destructive type of behavior.
In the dojo, especially as beginners, we are faced with fears. Everyone is nervous their first couple of classes. No one wants to look dumb or unskilled. No one wants to get hurt or hurt someone else. But no one picks up aikido instantly. Everyone struggles. Yet, it is this struggle that is the test. How do we react to our inability to "get it"? How do we react to looking uncoordinated with the other students watching? Do we get angry, blame the art itself for our shortcomings, and quit? Do we blame ourselves thinking that we are weak and that we will never be able to handle ourselves in a violent situation?
We will struggle with fears throughout the course of our lives both physically and mentally. Do we hide and try and avoid our fears or do we acknowledge their existence and actively work to overcome them? What matters is how we handle this struggle.
All of us should take time out of our day, or a least our week, and reflect on our fears. We must recognize, acknowledge, and confront our fears lest we come to believe that these things lie outside of our control.
Without regular self-examination, we can forget that we all have deep seated fears residing just underneath the surface of our lives. These fears are different for each person. Some fear death. Others might fear being alone. Still others might fear interpersonal violence. If not faced, acknowledged, and controlled, these fears can reveal themselves at the most inopportune times causing us to react to a critical situation erratically or cause us to irrationally seek shelter in some self-destructive type of behavior.
In the dojo, especially as beginners, we are faced with fears. Everyone is nervous their first couple of classes. No one wants to look dumb or unskilled. No one wants to get hurt or hurt someone else. But no one picks up aikido instantly. Everyone struggles. Yet, it is this struggle that is the test. How do we react to our inability to "get it"? How do we react to looking uncoordinated with the other students watching? Do we get angry, blame the art itself for our shortcomings, and quit? Do we blame ourselves thinking that we are weak and that we will never be able to handle ourselves in a violent situation?
We will struggle with fears throughout the course of our lives both physically and mentally. Do we hide and try and avoid our fears or do we acknowledge their existence and actively work to overcome them? What matters is how we handle this struggle.
All of us should take time out of our day, or a least our week, and reflect on our fears. We must recognize, acknowledge, and confront our fears lest we come to believe that these things lie outside of our control.
Never Rely On Technique
Aikido is an effective martial art. But we should always remember that technique is not 100% effective in all situations. How do we mitigate this deficiency?
First, never rely on technique. This sounds counterintuitive since we are practicing a martial art, but it is very true. Clarity of this principle will come with regular practice. Technique must be adjusted constantly if it is to be successful. It is never formulaic. Adaptation to the situation is the key.
Second, we must be present in the moment. Our mind should be focused on what is happening now. Not tomorrow, not yesterday, not an hour from now. By ensuring that our mind is focused on the present moment, we are open and connected to our environment and ready for whatever comes our way. There are situations that you can find yourself in that are very weak, one being the rear choke position for example. This is a very difficult position to get out of. If faced with it, here are a few things to remember:
-Relax. By tensing up, you make the situation worse and actually make your partners choke more effective. Relaxing also helps to keep your mind clear so you can think your way out of the situation, thus making your response more effective than an emotional and tense response.
-Keep moving. Move in a circular manner. Make yourself the center of the circle. This way your partner has a difficult time keeping up with you and thus a more difficult time maintaining the choke.
-Your first priority is to extricate yourself from the choke. The pin is second. If you can get the pin...great. If not, get out of the choke and get away from the situation of and prepare yourself for what might happen next.
-Atemi (strike) to the groin, head, foot, shin, etc is a last resort and should be used if the choke is exceptionally strong. The purpose of atemi is to distract your opponent's attention for that short time you need to extricate yourself, not to disable them.
Third, one should never allow themselves to get into this situation in the first place. This is done by being present in the moment, but by also developing sixth sense for danger. Do not worry too much about this now. This will naturally come with practice and developing a connection to your environment.
As I have talked about before, be open, present, and connected. Be open to new ideas and never become set in your ways. Be present in the moment. Life is happening "now". It is OK to plan, but do not live in the future or past. It will make your present life more difficult. Be connected to your environment. Understand and absorb what is going on around you. If you do not, you put yourself at risk.
One should practice these three things every day. Your aikido practice and your life will become much more fulfilling.
First, never rely on technique. This sounds counterintuitive since we are practicing a martial art, but it is very true. Clarity of this principle will come with regular practice. Technique must be adjusted constantly if it is to be successful. It is never formulaic. Adaptation to the situation is the key.
Second, we must be present in the moment. Our mind should be focused on what is happening now. Not tomorrow, not yesterday, not an hour from now. By ensuring that our mind is focused on the present moment, we are open and connected to our environment and ready for whatever comes our way. There are situations that you can find yourself in that are very weak, one being the rear choke position for example. This is a very difficult position to get out of. If faced with it, here are a few things to remember:
-Relax. By tensing up, you make the situation worse and actually make your partners choke more effective. Relaxing also helps to keep your mind clear so you can think your way out of the situation, thus making your response more effective than an emotional and tense response.
-Keep moving. Move in a circular manner. Make yourself the center of the circle. This way your partner has a difficult time keeping up with you and thus a more difficult time maintaining the choke.
-Your first priority is to extricate yourself from the choke. The pin is second. If you can get the pin...great. If not, get out of the choke and get away from the situation of and prepare yourself for what might happen next.
-Atemi (strike) to the groin, head, foot, shin, etc is a last resort and should be used if the choke is exceptionally strong. The purpose of atemi is to distract your opponent's attention for that short time you need to extricate yourself, not to disable them.
Third, one should never allow themselves to get into this situation in the first place. This is done by being present in the moment, but by also developing sixth sense for danger. Do not worry too much about this now. This will naturally come with practice and developing a connection to your environment.
As I have talked about before, be open, present, and connected. Be open to new ideas and never become set in your ways. Be present in the moment. Life is happening "now". It is OK to plan, but do not live in the future or past. It will make your present life more difficult. Be connected to your environment. Understand and absorb what is going on around you. If you do not, you put yourself at risk.
One should practice these three things every day. Your aikido practice and your life will become much more fulfilling.
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