Ever since I retired from fighting, I’ve always aimed to have a more balanced life.

After years of fighting competitively and honoring media obligations, you’d think I would choose an easy laid-back life.

Wrong.

As VP with ONE Championship, my post-fight career is challenging with many different responsibilities.

Despite my busy schedule, I’ve never wavered from my goal to lead a balanced life.

I call this getting into “Monk Mode”, but it’s no different than carving out a mental space solely for inner peace and focus.

Some people use monk mode as a way to get into deep periods of productivity. Others simply channel monk mode into disconnecting from the modern world.

Regardless of your intentions, there are several ancient traditions that have key influences over modern mindfulness and meditation techniques.

By doing a brief study of 4 key traditions, I hope to share some of the key principles in each and hopefully better understand how we can apply them to attain Monk Mode.

Zen Buddhism

Zen Buddhism originated in China and emphasizes direct experience and the attainment of enlightenment through meditation (zazen) and mindfulness practices. 

Incorporating zazen into Monk Mode can help you cultivate focus, present-moment awareness, and inner stillness. 

Here are Zen Buddhism techniques:

  1. Find a quiet and comfortable space for meditation (zazen).
  2. Sit in a stable and relaxed posture, with your spine straight.
  3. Close your eyes and bring your attention to your breath, observing the inhalation and exhalation.
  4. Allow thoughts to arise and pass without judgment or attachment, returning your focus to the breath whenever you get distracted.
  5. Extend mindfulness beyond meditation. Be present and aware in other tasks such as eating, walking, or working.

Christian Monasticism

Christian monasticism emerged in the early Christian centuries, with notable traditions like Benedictine and Trappist. 

Monks and nuns live in a community, following a Rule (e.g., Rule of St. Benedict) that guides their lifestyle and spiritual practices.

Monk Mode can borrow from the structured routine of monastic life. Establishing a daily schedule that includes time for work, reflection, prayer, and silence can provide a framework for focus, self-discipline, and spiritual growth.

Needless to say, I’ve personally adopted practices of Christian Monasticism, specifically my bible readings which are a key part of my daily routine. For a more detailed guide:

  1. Establish a daily routine that includes specific times for work, prayer, reflection, and rest.
  2. Designate a dedicated space for prayer or quiet contemplation.
  3. Begin the day with a period of silence and gratitude, offering prayers or engaging in devotional practices.
  4. Throughout the day, practice self-discipline by focusing fully on the task at hand, avoiding distractions.
  5. Set aside time for spiritual reading, reflecting on sacred texts or writings that inspire personal growth.

Taoist Monasticism

Taoist monasticism is rooted in Chinese philosophy and emphasizes harmony with nature, simplicity, and self-cultivation. 

Taoist monks often live in seclusion, dedicating themselves to meditation, inner alchemy, and energetic practices.

Draw inspiration from Taoist principles of simplicity and naturalness to get into Monk Mode. For instance, spending time in nature, practicing qigong or tai chi for physical and energetic balance, and cultivating stillness through meditation can enhance self-awareness and tranquility.

The great outdoors is medicine for the body, soul and mind: 

  1. Spend time in nature regularly, whether it’s a park, garden, or natural setting.
  2. Engage in qigong or tai chi exercises to cultivate physical and energetic balance.
  3. Dedicate a specific time each day for seated meditation, focusing on breath awareness or visualizations.
  4. Practice simplicity in daily life by decluttering and letting go of material possessions that no longer serve you.
  5. Embrace the concept of wu wei (effortless action) by aligning your actions with the natural flow of events, avoiding unnecessary resistance or force.

Sufism

Sufism is the mystical dimension of Islam that focuses on seeking spiritual union with the divine through love, devotion, and purification of the heart. Sufi practitioners engage in various practices, including chanting, meditation, and contemplation.

Monk Mode can incorporate Sufi practices such as dhikr (repeating sacred names or phrases) to develop mindfulness and cultivate a heart-centered awareness.

Silent contemplation and seeking inner connection with the divine can deepen spiritual growth and emotional well-being.

  1. Begin each day with a few minutes of silent contemplation, focusing on your breath or repeating a sacred phrase.
  2. Engage in regular meditation practices, such as Sufi breathing exercises or visualization techniques.
  3. Practice acts of kindness and service to others, cultivating a sense of compassion and interconnectedness.
  4. Dedicate time for journaling or self-reflection to explore your emotions, thoughts, and inner experiences.
  5. Seek out opportunities for spiritual gatherings or Sufi-inspired events to connect with like-minded individuals and deepen your understanding.

These 4 traditions have many common themes such as simplicity, self-reflection, visualisation and gratitude, all of which I’ve benefitted greatly from during my UFC career.

I’ve also learned that Monk Mode allows you to channel your inner peace and harmony – be it through generosity or kindness.

What did you learn? And how will you use Monk Mode to better your quality of life?