The Way of Three ©2002 - 3rd Edition

DENNIS J. NACKORD.
​ALL RIGHTS RESERVED.

Preface
There are numerous programs today that deal with physical fitness and health, as well as many psychological techniques that can help us stay mentally fit. In addition, both armchair and professional philosophers abound and can give us an array of ideas to contemplate. 
Here we combine the three elements of physical fitness, psychology, and philosophy into one system called the Way of Three. It is a system based in part on Monk Yoga. The Way of Three can guide us to live our lives strengthened against physical and mental imbalance and make us aware of the importance of living a life with reduced stress.
 
The information contained herein is mostly an outlined version of the Way of Three, with important aspects of the training highlighted. Here I have stressed concepts rather than details, while at the same time encouraging the reader to translate these concepts in a personally relevant way. It was not my intention to always explain "how to" accomplish something, but to present a "what to do" approach. Let us say that I want to show the paths and not the destinations. Each person will seek his or her own destination. I only ask the reader to think about these ideas and how they might apply personally. There is ample information contained herein to enable a person to develop a well-rounded routine for self- improvement.
 
Introduction
We are always under the influence of our environment and have mostly adapted to it. Still there are times when we live with unpredictable weather, questionable food, air, and water content, bacteria, germs, and physical events that can cause muscle, joint, or spine disorder. In addition, we are besieged daily by an enormous array of information that can affect every aspect of our emotional makeup. The volume of this information alone, to say nothing of it’s content, can make us feel vulnerable and threaten our sense of control over our own lives. Any of these physical or mental factors has the potential to cause us tension and create imbalance.
 
It would be impossible to avoid every potential cause of imbalance. And, much of the time these causes can be managed successfully. But, when internal or external forces become too great, they can cause imbalances such as disease, injury or emotional unrest. 
 
It is not the goal of The Way of Three to constantly try to eliminate or avoid the things that can cause imbalance, but to learn to co-exist with them, fighting outright only the ones that pose a genuine threat. It is the goal of the Way of Three to live a life in harmony with the environment, and with minimum stress. The Chinese Taoist Monks call this ‘Wu Wei’. 
 
The Way of Three is about building a strong inner core so we can co-exist with our environment. This concept is analogous with the life of a tree.
 
Depending on the species, a tree can live centuries. It symbolizes stability and energy. It is rooted and strong. It derives its nutrients from the ground, air and sunlight. However, the tree is always under the influence of its environment. Strong wind, draught, harsh temperature, parasites, insects, and animals can all invade and threaten the tree. 
 
The trees strong inner core allows it to endure. The tree does not engage in battle with each and every one of its invaders, but adapts to co-exist with them. Of course, if any force becomes too strong, the tree then will initiate a defense, most times being successful. If however, an invader overwhelms the tree and the tree cannot process the imbalance, it can become sick and die.
 
So it is with humans. The Way of Three/Monk Yoga is a system to discover physical, mental and psychic inner strength to be able to co-exist with, process, and defend against the forces that can cause imbalance. These threats can come from many places. Physical threats can come from improper activity, inactivity, illness, natural events, or human conflict. Mental threats can come from mistaken beliefs, negative thoughts or words, or by the improper actions of our selves or others. Psychic threats can come from inflated ego, destructive desires, or forces of evil.
 
Threats can also come in many forms. Threats to physical, mental, or psychic balance can be real, potential, or imaginary. Real threats are present at the moment and are usually identifiable. Potential threats may or may not occur in the future. Imaginary threats will never happen. However, all three types of threats can have an effect on us and create imbalance.
 
The Way of Three/Monk Yoga is a system combining philosophies from eastern and western cultures, which can give us ways to defend against these imbalances. Based on ancient martial arts philosophies and modern day thinking, The Way of Three combines Physical Healing for a healthy body, Mental Harmony for a centered mind, and Psychic Haven for a fortified spirit. The Way of Three strives to make these three elements applicable and actionable in a 21st century environment.
The Nine Premises

1. Each of us is unique – Yet we are not isolated; we have similar thoughts, feelings and needs as others.
2. We have three interwoven distinct selves – The physical, the mental and the psychic selves, which act as one.
3. Our bodies and minds continually seek a state of balance – Our instinct is to move towards a state of wellness and happiness.
4. There are internal and external threats to our balance – These threats are always present in our internal and external environments.
5. We can defend against these threats – The Way of Three is a system designed to identify threats and protect against them.
6. Our conscious mind can create conflict - Not sensing clearly or having excessive worry and stress can cause turmoil in our thoughts.
7. Our subconscious mind can help resolve conflict – Often we already know the answer to a question, and only need to go inside to stop "mind chatter".
8. We have direct access to positive feelings and behaviors – We already have ample internal resources, and only need to learn how to access them.
9. The nature of life is mostly unsettled - We can influence only to some degree that which is around us. We can have much influence on that which is within us.

 
“We are troubled on every side, yet not distressed, We are perplexed, but not in despair, Persecuted, but not forsaken, Cast down, but not destroyed, While we look not at the things which are seen, But at the things which are not seen” 
 
Our environment is everything around us and within us. We are always in relationship to our environment. How we think about our environment dictates how we live within it. 

 
HEALING-Healthy BodyThe Way of Three encourages the use of one or more established systems of physical development to pursue the goal of physical balance and health. Among the many established systems that can accomplish this are:

• Monk Yoga
• Dhanda (staff) Yoga System
• Kenpo Karate System
• Min Zin (Qi Gong)Internal Energy System
• Various Eastern Exercise Systems
• Various Western Exercise Systems

 
The undertaking of a physical development program should be based on the following goals.

1. Restoration – recovery of health after illness, injury or improper conditioning
2. Maintenance– general and continuous process to maintain good health
3. Prevention – task specific preparation to prevent illness and injury

 
Often people suffer some type of physical impairment, defined as an imbalance, which does not allow the body to function at it optimum potential. Unless an impairment is present from birth, it is most likely caused by incorrect use of the body.
 
Levels of Use that affect Balance vs. Imbalance are:

• Stimulating Use – performance improvement
• Normal Use - maintenance
• Non-Use – performance decline
• Over-Use – extended recovery period
• Misuse – risk of injury or illness
• Abuse – serious injury or illness

Because many people have some level of impairment, the first step in The Way of Three is restoration and return to normal function.

I. Restoration will be necessary in the event of one of the following:

• Weakening of the body from disease or illness
• Injury to the body from a trauma
• Impairment of body from improper use

Methods of restoration are covered in the Way of Three training program. Once restoration of the impairment is accomplished, an ongoing maintenance routine can be established.

II. Maintenance involves an ongoing process.
The six categories listed here are the core of this training. Some may require the advice of a person trained in the particular area.
General Physical Health is Dependent on:

• Diet
• Rest and sleep
• Physical effort
• Habits
• Emotions
• Environment

Physical Health is improved with Proper Care of:

• Spine and Joints
• Skeletal Muscular
• Internal Organs
• Breathing
• Circulation of Body Systems
• Nine Energy Zones

 
A routine for health maintenance should include:

• Body Postures and Movements
• Hand Postures and Movements
• Exercise including Muscle Locks
• Breathing Methods
• Sensory Awareness
• Flow of Inner Energy

The Way of Three/Monk Yoga has detailed routines for health maintenance based on the above categories.

III. Preventive measures should be undertaken under three circumstances:Undertaking of physical activity outside of normal routine
In anticipation of environmental or situational change
In preparation for emotional or psychic change

In the Way of Three/Monk Yoga, preventative routines are specifically design for the circumstances at hand, and usually involved specialized training. 
HARMONY-Centered MindThree types of mental exercises that can help maintain a centered mind are:

1. Mantra Exercise – primarily auditory
2. Disciplined Breathing - primarily kinesthetic
3. Guided Imagery – primarily visual

It is of foremost importance to understand that all three of these mental exercise techniques are interrelated. Elements of all three will exist in each individually. But by identifying each individual technique, we can explain its primary focus.

I. Mantra ExerciseSometimes the resources of our conscious mind are unable to help us find solutions to questions or problems that we may have. The resources of the conscious mind may have reached their limit. It is the subconscious mind that can supply the necessary resources.
But, although being in touch with our subconscious mind gives us access to its vast resources, we usually do not pay much attention to it. Most of our learning and problem solving has come from conscious thinking. This can limit access to our subconscious.
Mantra (repeated sound) Exercise, using internal or external auditory cues, leads us to use our subconscious mind and allows us to contemplate, daydream, find answers, address problems, discover self-knowledge, and more. This trance like state helps to center the mind and stimulate circulatory systems of the body.
Three types of Mantra Exercise are:

• Silent, Sound, or Vibrating chants
• Traditional, Nature, or Association Word
• Higher Perception Psychic Mantra

Mantra Exercise is recommended as the daily mental exercise method.

II. Disciplined Breathing“The Mediator Between the Mind and the Body”
Physical Imbalance – Breathing can give us control and energy to overcome physical imbalance which can be caused by the forces and influences of any of the following:

• Laws of Nature
• Laws of Impermanence
• Laws of Culture

For instance, gravity, which is a law of nature, constantly exerts force on our bodies. If we do not fortify against gravity, it can cause imbalance with our spine, organs and other areas of the body. Aging is a law of impermanence. The effects of aging can cause health imbalance. And, following the rules of our society, which are laws of culture, may sometimes be stressful. Physical imbalances can be cared for or prevented through Disciplined Breathing.
 
Mental and Psychic Imbalance - Negative emotions like anger, jealousy, fear, greed, arrogance and others can arouse unpleasant and harmful thoughts. These negative emotions and thoughts can lead to unhealthy verbal, physical and psychic behavior. Negative emotions can drain the energy from us without us even knowing of their existence. Disciplined breathing can help us defend against negative emotions and restore our inner balance.
Three of the most common types of breathing are:

• Natural Breathing – normal breathing while asleep or awake
• Controlled Breathing – for external effort, i.e. lift, push, sports, etc.
• Disciplined Breathing – for internal health

In this section we are concerned with Disciplined Breathing.
Each part of the body has an assigned function, e.g., different parts of brain, different internal organs, limbs, joints, fingers, etc. Correct breathing can direct the flow of internal energy to these areas and promote their health. Disciplined Breathing stimulates circulation of body systems and health of energy centers.
Some of the functions of Disciplined Breathing are:

• Flow of Blood
• Supply of Oxygen
• Supply of Nutrients
• Lubrication
• Massage of Internal Organs
• Removal of Body Toxin

There are nine energy centers in the body. These nine energy centers form upper, middle and lower triangular energy zones.
LEGEND

1. Brain - Corpus Callosum
   
2. Brain - Frontal Lobe
   
3. Breathing / Swallowing
   
4. Solar Plexus
   
5. Hara - Digestive/Reproductive
   
6. Waste Removal
   
7. Lumbar Vertebrae
   
8. Heart / Thoracic Vertebrae
   
9. Brain - Occipital Lobe

​

 

1. The upper zone, energy centers 2, 1, 9 deals with the brain, head and other functions.
2. The center zone, energy centers 4, 3, 8 deals with the heart, respiratory and other functions.
3. The lower zone, energy centers 5, 6, 7 deals with digestion, reproduction and other functions.

In Disciplined Breathing, the mind and breath focus on these different centers and zones to promote uninterrupted energy flow through them. There are many other energy centered breathing techniques.
Three primary goals of Disciplined Breathing are:

• Generating Inner Energy
• Storing Inner Energy
• Applying Inner Energy

Disciplined Breathing is recommended as a more advanced method of maintaining physical and mental health.

III. Guided Imagery 
Mental distress can be caused by not being truthfully, by taking things personally, by making assumptions, and simply by not trying one's best. Sometimes feelings and behaviors learned in the past fail to be useful in the present. They may even prevent the reaching of a desired goal. The subconscious mind can help access positive and useful feelings and behaviors learned in the past.
Guided Imagery is a type of assisted meditation that requires the guidance of a trained facilitator to realize its many benefits. These experts are usually schooled in the psychological study called Nero Linguistic Programming.
In Guided Imagery, already possessed feelings and attitudes can be utilized to program desired behavior. The most common benefits of Guided Imagery are:

• Practice Future Excellence
• Neutralize Negative Feelings and Behaviors
• Control Pain

Many of the feelings and behaviors we wish to possess already exist within us. It is a matter of identifying them and bringing them to the surface when we need them. We have all probably felt confident, focused, calm, and centered at some point in our lives. Also, there have probably been many times in our lives when we did not.

Guided Imagery, using primarily visual cues, opens up the subconscious, making one more receptive to metaphor and embedded messages. At this level, a facilitator can guide us to desired resources and tie these resources to a given visual, auditory or kinesthetic cue or anchor. Triggering the chosen anchor, one can then experience the desired resource state.
It is like being a movie director in one's own mind. A person can create and utilize positive scenes and neutralize and delete negative scenes. The feelings and behaviors from the positive scenes can be replayed at will by giving oneself the proper cue.
Guided Imagery is recommended to deal with specific issues of mental imbalance.

HAVEN-Fortified Structure
 

• Routines for Healing and Harmony are the foundation of The Way of Three. There are examples of these routines in the last section of this text.
• Once a minimum daily routine has been established based on Healing and Harmony, each person is encouraged to begin or continue an additional fitness activity. Some examples of fitness activities have been listed previously, although any safe exercise program or sport that is done regularly is beneficial.
• Along with this fitness activity, the Way of Three recognizes that to be truly balanced, our psychic/spiritual self should be considered. Studies have shown that our beliefs can greatly influence our physical and mental health. Beliefs may well trigger positive effects, sometimes attributed to what is called the ‘placebo effect’. Beliefs can also create negative effects, as in a ‘voodoo curse’. In any event, we may well become how and what we think we are. Therefore, feeling as if we are part of a bigger and more compassionate picture, may well improve our wellness.

 
The Three Keys to Haven

1. Develop Daily Routine – Based on Monk Yoga
2. Choose Fitness Activity – Your choice, be safe.
3. Build Spirit – Look outside of self

 
The following includes some ideas about our psyche and spirit.
 
Building Spirit

Just as we are wired for fear of heights, we are wired to believe in God or ‘something greater than ourselves’. Each person’s view of this power is personal, but all philosophical and religious thinkers deal with the same three issues.

1. The origin of man
2. The meaning of life
3. What happens after life

 
There are three general thoughts as to the origin of man.

1. We were made by a creator - religious
2. We developed through evolution – scientific
3. We came from somewhere else – celestial

 
The meaning of life can be looked at on three levels.

1. Individual
2. Societal
3. Universal

 
There are three general thoughts about what happens after life.

1. There is nothing that happens – it’s over
2. There is an afterworld – Heaven, Hell, etc.
3. There is reincarnation – we come back in some form

 
We are not interested in professing a specific philosophy in the Way of Three. The purpose of this section entitled “Haven” is to encourage individuals to contemplate these stated issues, with the hope that each of us can reach a higher level. This higher level can be called the ‘Psychic’ or ‘Spiritual’ level and differs from the first two sections of the Way of Three - ‘Health’ and ‘Harmony’.
 
The sections of Health and Harmony in the Way of Three are based on a personal perspective or on ‘I, me, and mine’. The purpose of the section ‘Haven’ is to encourage individuals to try and transcend the attachment or gravitational pull of ‘I, me, mine’, and seek a higher level of awareness. Many believe that in moving beyond the thought process and confinement of emotion, a psychic and/or spiritual level can be achieved. This is often done through the use of meditation. In the section on Harmony, different meditative techniques are discussed.
The Way of Three calls this ‘Haven’. It is a fortified place where we are free from mundane thought and emotion, and feel as if we are a part of something greater than ourselves.

SUMMARY

The Way of Three is a system to help defend against physical, mental, and psychic imbalance. It first includes a restoration phase. This restoration phase would address any issue of impairment and could include the guidance of a professional, trained in the area of impairment.

Next, an ongoing maintenance routine would be established. This ongoing routine is the hey material currently taught in The Way of Three. Finally, there are back-up plans for prevention, if any of the needs listed in this text are present. This is a plan for healing and a healthy body.
We work towards mental harmony through the use of Mantra exercise. This is part of the ongoing exercise routine and used as a mental maintenance exercise. Disciplined breathing, "the mediator between the mind and the body", is a more advanced and directed back up mental exercise, and guided imagery is on standby for special needs. These three techniques can moves us toward harmony and a centered mind.

Last, to complete our goal of physical, mental, and psychic balance, we consider questions that are beyond logic and beyond our normal thought process and emotions. We strive to accomplish this with the use of mental exercise techniques learned in the section on harmony. If we are lucky enough to achieve physical, mental, and psychic balance, we will certainly have created for ourselves a haven where we can coexist contently with our environment.
 
EXERCISE ROUTINE MATERIAL

There are many Way of Three routines to help maintain physical, mental, and psychic balance. There are three parameters that apply to these routines.

1. Intensity – how hard they are done
2. Duration – how long they are done
3. Frequency – how often they are done

These three conditions must be sensibly balanced, but frequency is of prime importance.
 
There are three types of routines in The Way of Three.

1. Ongoing Routines
2. Expanded Routines
3. Special circumstances Routines

I. Ongoing RoutineOne should continually monitor the following:

1. Diet – balanced and healthy
2. Sleep and Rest – maintain sufficient amount and level (REM)
3. Bad Habits – eliminate harmful substances, behaviors, thinking
4. Environment – seek healthful and nurturing surroundings

II. Daily Routine
A daily health maintenance routine should include a minimum of about 20 to 30 minutes of practice once a day. The performance of other specific exercises can be done at any given time throughout the day.Daily routines may include selected exercises from any the following.

1. Staff (4 to 6 foot pole) and other stretches for spine and joint flexibility
   1. Front spinning shoulder
   2. Single shoulder rotational roll X2
   3. Double shoulder roll
   4. Spine lean
   5. Spine twist
   6. Spine bend and flex
   7. Square hip and leg strength stance
   8. Left hip and leg extension stance
   9. Right hip and leg extension stance

 

1. Mudra (Yoga type movements) exercises to generate energy flow
   1. Temple – body stretch
   2. Valley – body stretch
   3. Mountain – neck exercise
   4. River – neck exercise
   5. Beads – hand and wrist exercise
   6. Silk – arm exercise
   7. Branches – hand exercise
   8. Folding Leaves – hand and wrist exercise
   9. Balance – legs and ankles exercise
   10. Twisting Bamboo – lower back exercise
   11. Rolling Clouds – arm and shoulder exercise
   12. Power from Tree – energy center 5, 4, 3 exercise
   13. Coiling Serpent – energy center 6 thru 1 exercise

 

1. Mantra Exercise – for calmness – 3 of many options
   1. Silent, Sound, or Vibrating Chant
   2. Traditional, Nature, or Association Word
   3. Higher Perception Psychic Mantra

 

1. Monk Staff (Advanced combinations)
   1. Blocking Set
   2. Thrusting Set
   3. Striking Set
   4. Form One
   5. Form Two
   6. Form Three

 

1. Nackord Kenpo Karate System (Martial Arts positions and movements)
   1. Stance Set
   2. Footwork Set
   3. Kicking Set
   4. Blocking Set
   5. Striking Set
   6. Combination Set
   7. Short Form #2
   8. Short Form #3
   9. Advanced Forms

III. Special Circumstance Routines: These are designed based on the following conditions:

• Specific impairment, injury, or illness
• Specific athletic or fitness level
• Specific age level
• Specific environment condition
• Specific situational condition
• Specific emotional or psychic challenge

 
Daily Routine Example
 
The following routine should be done everyday to restore/maintain a healthy body. There is still significant benefit if it is done every other day. The purpose of this routine is to maintain flexibility in the spine and joints of the body and stimulate uninterrupted function of the body’s systems. Doing this routine as noted will help defend against physical and mental imbalance. The routine should be done in this order. Additionally, any part of the routine may also be done at random times throughout the day.

1. Spinning Staff Warm Up – 18x
2. Counter Clockwise Rolling Staff – 9x
3. Clockwise Rolling Staff – 9x
4. Front to Back Staff Roll – 9x
5. Side Bends w/Staff on Shoulders – 18x
6. Alternating Torso Twists w/Staff on Shoulders – 9x
7. Forward Bending & Rear Flexing w/Staff Behind Legs – 9x
8. Square Horse/Left Forward Bow/Right Forward Bow
9. Repeat #8 3x – Holding Each Position a Minimum of 9 counts
   • Mountain Mudra – 3x
   • River Mudra – 9x
   • Folding Leaves Mudra – 3x
   • Beads Mudra – 3x – (Optional)
     • Ten Minute Mantra Exercise - Silent Word or Vibrating Chant
     • (Alternative) Ten Minute Disciplined Breathing Exercise

This is a basic routine. Once it is learned and performed over a period of time, it can be amended or expanded as desired. It is the foundation for any other exercise or fitness program. This basic routine should be done for life to improve life.
 
NOTE: The Way of Three combines knowledge from the following sources:

• American, Chinese, Japanese, Burmese and other Martial Arts
• Eastern and Western Systems of Stretching and Exercising
• N.L.P and Modern Psychology as taught by Dr. Nick Rosa, PhD.
• Min Zin and Monk Yoga as taught by Grand Master Dr. Maung Gyi.