Please take a look at Articles on self-defense/conflict/violence for introductions to the references found in the bibliography page.

Please take a look at my bibliography if you do not see a proper reference to a post.

Please take a look at my Notable Quotes

Hey, Attention on Deck!

Hey, NOTHING here is PERSONAL, get over it - Teach Me and I will Learn!

When you begin to feel like you are a tough guy, a warrior, a master of the martial arts or that you have lived a tough life, just take a moment and get some perspective with the following:

I've stopped knives that were coming to disembowel me

I've clawed for my gun while bullets ripped past me

I've dodged as someone tried to put an ax in my skull

I've fought screaming steel and left rubber on the road to avoid death

I've clawed broken glass out of my body after their opening attack failed

I've spit blood and body parts and broke strangle holds before gouging eyes

I've charged into fires, fought through blizzards and run from tornados

I've survived being hunted by gangs, killers and contract killers

The streets were my home, I hunted in the night and was hunted in turn

Please don't brag to me that you're a survivor because someone hit you. And don't tell me how 'tough' you are because of your training. As much as I've been through I know people who have survived much, much worse. - Marc MacYoung


The postings on this blog are my interpretation of readings, studies and experiences therefore errors and omissions are mine and mine alone. The content surrounding the extracts of books, see bibliography on this blog site, are also mine and mine alone therefore errors and omissions are also mine and mine alone and therefore why I highly recommended one read, study, research and fact find the material for clarity. My effort here is self-clarity toward a fuller understanding of the subject matter. See the bibliography for information on the books. Please make note that this article/post is my personal analysis of the subject and the information used was chosen or picked by me. It is not an analysis piece because it lacks complete and comprehensive research, it was not adequately and completely investigated and it is not balanced, i.e., it is my personal view without the views of others including subject experts, etc. Look at this as “Infotainment rather then expert research.” This is an opinion/editorial article/post meant to persuade the reader to think, decide and accept or reject my premise. It is an attempt to cause change or reinforce attitudes, beliefs and values as they apply to martial arts and/or self-defense. It is merely a commentary on the subject in the particular article presented.

Note: I will endevor to provide a bibliography and italicize any direct quotes from the materials I use for this blog. If there are mistakes, errors, and/or omissions, I take full responsibility for them as they are mine and mine alone. If you find any mistakes, errors, and/or omissions please comment and let me know along with the correct information and/or sources.

“What you are reading right now is a blog. It’s written and posted by me, because I want to. I get no financial remuneration for writing it. I don’t have to meet anyone’s criteria in order to post it. Not only I don’t have an employer or publisher, but I’m not even constrained by having to please an audience. If people won’t like it, they won’t read it, but I won’t lose anything by it. Provided I don’t break any laws (libel, incitement to violence, etc.), I can post whatever I want. This means that I can write openly and honestly, however controversial my opinions may be. It also means that I could write total bullshit; there is no quality control. I could be biased. I could be insane. I could be trolling. … not all sources are equivalent, and all sources have their pros and cons. These needs to be taken into account when evaluating information, and all information should be evaluated. - God’s Bastard, Sourcing Sources

“You should prepare yourself to dedicate at least five or six years to your training and practice to understand the philosophy and physiokinetics of martial arts and karate so that you can understand the true spirit of everything and dedicate your mind, body and spirit to the discipline of the art.” - cejames

“All I say is by way of discourse, and nothing by way of advice. I should not speak so boldly if it were my due to be believed.” - Montaigne

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Muscle Memory - Is It Real or Is It Memorex

Blog Article/Post Caveat (Read First Please: Click the Link)

Most everyone in the martial arts & Karate/training industry has used the term 'muscle memory'.   Muscles don't have memory.   The brain has memory.  Specifically, the motor cortex of the brain is what has memory for functions of the body, including the head, trunk, and extremities.

The motor cortex is:  The region of the cerebral cortex most nearly immediately influencing movements of the face, neck and trunk, and upper and lower extremities; it corresponds approximately to Brodmann areas 4 and 6 of the precentral gyrus and anterior paracentral gyrus, and immediately adjacent portions of the superior and middle frontal gyri; its effects on the motor neurons innervating the skeletal musculature are mediated by corticospinal fibers (pyramidal tract) and corticonuclear fibers and are particularly essential for the human capacity to perform finely graded movements of the extremities, especially the upper.

The various areas of the motor cortex control voluntary movement, extremity sensation (the feel of the bo in your hands or the feel of your keys when you unlock a door), gross voluntary movement and fine voluntary movement (gross and fine motor skills).

Muscles don't have memory.  The brain does.  Parts of the brain shut down during fight or flight which is why fine motor skills are lost in life or death or serious injury situations.

In truth, for the ease of instruction and understanding the term ‘muscle memory’ should take on an additional definition just for the training and practice discipline. I would venture to say that muscle memory is:

“The manifestation of physical actions derived from a concerted effort in training and practice the fundamental principles, specifically physiokinetic sub-principles, that create a encoded memory in the brain, the cerebral cortex and associated brain functions, etc., that is a conditioned reflex able to overcome the adverse effects of the adrenal stress-conditions found in conflict and violence or through the participation in contests against other humans.” 

It should be noted that the critical part of my definition is the, “Conditioned reflex,” that takes the place of another misnomer used in the martial arts and karate disciplines, “instincts or instinctual.” Neither of these are realistic or factual as to the manifestation of physical actions in conflict and/or violence. 

Where I like to stress such terms or phrases is when I express my personal definitions as to what I want students or practitioners to use in training and practice so clarity of mind is created. It is often a lack of clarity and the natural human condition of not questioning authority or authority figures, as can readily been perceived in dojo with sensei and senpai, etc., when receiving instructions or demonstrations of martial arts and karate especially for self-defense. 

We, in martial arts and karate especially for self-fense, train our minds through our bodies and in conjunction with our spirit to condition such reflexive actions of what we term the lizard brain to react or act in any situation and under any circumstance so that an appropriate action or response is triggered. 

It is why I also ignore the culturally driven theme of teaching by Asian martial artists who rely heavily on shi-kata or observation of things set so questions are not required and harmony is maintained. I use as much explanation in verbal and tactile communications along with a huge dose of cooperation to achieve objectives of self-fense of martial arts and karate regardless of what one may or might expect of a more traditional venue or discipline. 

It helps achieve understanding; it requires participation of both mind and body; it supplements the tactile with the cerebral; and it makes the practitioner think in a training environment so they act or react reflexively in a hot situation. 

“Memory is the faculty of the mind by which information is encoded, stored, and retrieved (Atkinson & Shiffrin, 1968).” -

Random Meandering Thoughts on Muscle Memory:

THOUGHT: Using muscle memory is like saying our computers have, “Monitor memory.” Everything we experience, do and create on computers happens on a monitor so if we go with the definition of muscle memory as if muscle actually have a memory, as defined in medical sciences, then our computers being the brains rely on the monitors memory to display all those icons, open those browsers and find all those interesting web sites, right?

THOUGHT: Like computers, our brains generate impulses of say electrical type that are sent by the brain to our muscles making them do one of two things, either flex or relax as needed; the computer itself generates an electrical type of signal, mostly a set of one’s and zero’s, that like our body travel to the monitor to create and display things. Although not scientifically exacting this type of analogy should help to understand that when we use a term like muscle memory we are in truth talking about encoding our brains, the cortex, etc., to send signals to our bodies so as to act or perform as training and practiced have conditioned our minds to do. 

THOUGHT: Sorry, muscles don't have what it takes to have memories. Memories are, "The faculty by which the mind stores and remembers information." Memory is exclusively a brain function or a chip function for RAM and ROM, in the computer industry (In truth, they call it memory but it isn't because it is unable to store and remember without external work by code).

THOUGHT: Muscles depend on certain characteristic traits such as fast twitch vs. slow twitch. It is more about how one conditions those muscles rather than some dysfunctional belief they have a memory. A reason why ‘intent’ in training and practice go a very long way toward properly conditioning muscles to act as a result thereof. Once the muscle is conditioned, say to twitch fast for speed, then it is incumbent on our brain, the cortex and its associated parts, to send the appropriate signals and messages to the muscles, skeletal system and the tendons, etc., so they perform as intended. These physical characteristics can and are influenced by what training is conducted but as to memory, it doesn’t exist regardless of how one uses bias to manipulate a definition to meet and confirm their current beliefs. 

THOUGHT: Lets view it this way, 
  • if you remove the brain completely from the body, what happens? 
    • Will the muscles rely on their memories to perform as in defending the body against the means surgeon and researcher removing one’s brain from his or her skull? 
    • Does the heart still pump fluids throughout the body? 
    • When you put a lit-match under one’s finger does it result in the body jerking its hand back away form the hot flame? 
    • Can your body now walk, run, climb and practice martial arts and karate?
  • The body simply ceases to remain animated because the signals that drive it come from the brain and without the brain it all comes to a sudden and complete halt - you die!
Bibliography (Click the link)

Introspection Illusion

Blog Article/Post Caveat (Read First Please: Click the Link)

In martial arts and karate practices and teachings it is assumed that one must perform a form of self-examination, self-reflection and introspection of self to achieve a state of enlightenment. Little do martial artist or karate-ka realize that unless they recognize, realize and understand with full acceptance the need to be their own worst critique that introspection and self-reflection, etc., is an illusion. 

In the book, “The Art of Thinking Clearly (a recommendation by Gods Bastard Blogger so thank you very much GB),” section sixty-seven speaks to the, “introspection Illusion.” Here are some notes and quotes from that chapter. 

Our own internal observations, we can look inward where we cannot see in to others, i.e., you can peek into your own soul, but not into someone else’s. This raises the question, “How pure and honest is internal reflection?” The answer will surprise you, “Introspection is NOT reliable. When we soul-search, we contrive the findings.” 

There is this belief that when we reflect internally that reflection leads to truths or denotes some sort of personal self-reflective accuracy but that is actually, “Introspection illusion.” We are so confident of our beliefs, we experience three reactions when someone fails to share our views:
  1. Assumption of Ignorance: the other party lacks information; if they knew what you knew then they would be of the same opinion.
  2. Assumption of Idiocy: they have the information but are simply morons.
  3. Assumption of Malice: they have the information; they even understand the debate but remains confrontational just the same. 
Nothing is more convincing that our own beliefs. We believe that introspection unearths genuine self-knowledge but unfortunately, introspection is, in large part, fabrication posing two dangers:
  • First, the introspection illusion creates inaccurate predictions of future mental states. 
  • Second, we believe that introspections are more reliable than those of others, which creates an illusion of superiority.
  • Remedy: be all the more critical with yourself. Regard internal observations with skepticism as if claims of someone else. Become your own worst critic. 
What this means is that to teach, train and practice toward an enlightened state of mind one must recognize and accept the facts of being human with all its psychological and cognitive and memory bias we will inevitably fail to achieve enlightenment and as is often found in martial arts, karate and other disciplines we will fail to recognize the truth and the facts that don’t fall within our personal belief systems hindering said enlightened state of martial karate discipline. 

For instance:

Naïve realism: The belief that we see reality as it really is – objectively and without bias; that the facts are plain for all to see; that rational people will agree with us; and that those who don't are either uninformed, lazy, irrational, or biased.

Confirmation bias: The tendency to search for, interpret, focus on and remember information in a way that confirms one's preconceptions.

Continued influence effect: The tendency to believe previously learned misinformation even after it has been corrected. Misinformation can still influence inferences one generates after a correction has occurred.

Experimenter's or expectation bias: The tendency for experimenters to believe, certify, and publish data that agree with their expectations for the outcome of an experiment, and to disbelieve, discard, or downgrade the corresponding weightings for data that appear to conflict with those expectations.

Framing effect: Drawing different conclusions from the same information, depending on how that information is presented.

Information bias: The tendency to seek information even when it cannot affect action.

Semmelweis reflex: The tendency to reject new evidence that contradicts a paradigm.

Subjective validation: Perception that something is true if a subject's belief demands it to be true. Also assigns perceived connections between coincidences.

This is just the tip of the iceberg but consider this in your next adrenal stress-conditioned reality based training and practice session: “If you fail to recognize, accept and understand this you will place yourself into situations of imminent danger to result in experiencing grave harm and damage as well as be exposed to death.

I liken this to what I phrase as the, “Matrix Syndrome.” The Matrix syndrome is that state of mind where the matrix has you and you are just following nature’s programming that unless you change the code will lead you around like having a ring in your nose and do you want to guess who is pulling that ring? The proverbial monkey brain!

Bibliography (Click the link)

Reframing to Refute (Martial Communications)

Blog Article/Post Caveat (Read First Please: Click the Link)

In a dojo, while assisting the Sensei, another yudansha approached me and said, “You're explaining too much.” In short, after a discussion to clarify is message and intent, he was saying that I talked too much. On one side I tended to agree and on the other side I tend to disagree and you ask, “How can you both agree and disagree?” 

It’s about communications, knowledge and understanding. First, I was trying way to hard to convey decades of study, learning, and understanding in one conversation. Second, I needed to parse the teachings down into what one media source would call, “Baby Steps.” Baby steps in that I should be more general in verbalizing a subject, etc., then follow up with more details as they progress in chunks that are more conducive to learning, and most importantly toward retention. A bit like giving a topic with a very short initial paragraph to cover the main points like they do in news stories or newspapers, etc., then expanding in the content that one can either read or not read as the moment dictates. At least the story is there for future reference and study if the practitioner so desires. 

Then, when warranted in training and practice as each moment presents some inspiration it could warrant another discussion of similar duration with follow up detailed discussion or written material or video, etc. 

Humans can only take in so much in one sitting ergo why lectures at University are often an hour where notes are taken, research is done as followup or homework, papers are written and reviewed with comments to direct effort and progression is achieved through this process. Over time, the practitioner/student will grow, expand and understand while building up a source of data they can rely on in their pursuit of martial and karate proficiency and expertise. 

In the art of, “Martial Communications,” as with conflict as well as social the techniques are the same while the discipline and subjects involved change, constantly. Humans are social and that social drive is about species survival through cooperation and evolving human communications skills are how we do that, survive and thrive. 

In martial arts as well as karate in modern times those who have come before are starting to recognize and realize how modern practitioners are now finding gaps in their knowledge, applications and understanding of martial arts and karate (emphasis on self-fense due to its inherent violent dangers).

It is because of this that I attempt to convey a new principle called, “Martial Communications.” Communications are about cooperation, i.e., in this instance about the exchange of information, theories, ideas and experiences to communicate what is needed and necessary to both evolve as martial artists and karate-ka but to survive in a world that still has conflict and violence (as I define it from a simply emotional discussion to the full blow all out wars humans endure).

The following notes are provided to present thoughts toward further research, study, practice and understanding. It is about presenting terse like information that triggers facts, ideas and theories you can study, analyze and then synthesize into a form of martial communications that will span not just the dojo floor but the world when applying martial self-fense skills in avoidance and deescalation, i.e., what professionals might call conflict communications (google conflict communications to learn about this). 


“Presenting facts that conflict with an individual’s worldview, it turns out, can cause people to dig in further. Psychologists, aptly, dubbed this the ‘backfire effect.' Learn how to communicate facts/information strategically.”

“In addition to presenting facts and figures, they appeal to emotions. This could mean not simply explaining the science of how something works but spending time on why it matters to the author and why it ought to matter to the reader.” 

“Communicators can be more effective after they’ve gained the audience’s trust.”

Refuting stories that deny martial beliefs by addressing each claim and explaining why it’s wrong is not that productive. In fact, it could be counterproductive: “If you repeat the myth, that’s the part people remember even if you immediately debunk it, she says. A better approach, she suggests, is to reframe the issue. Don’t just keep explaining why your view, theory, idea or belief is true and real - explain how your view, theory, idea or belief will harm and adversely effect practice, training and the practitioner. Communication that appeals to values, not just intellect, research shows, can be far more effective.”

INQUIRY: What is rhetorician? It is, “An expert in formal rhetoric; a speaker whose words are primarily intended to impress or persuade. The art of effective or persuasive speaking or writing, especially the use of figures of speech and other compositional techniques; language designed to have a persuasive or impressive effect on its audience, but often regarded as lacking in sincerity or meaningful content.”

Create a model of, “Martial Communications.” 

Explain martial arts and karate strategically:
  1. Gain your audiences trust (be it many or just one).
  2. Don’t Refute, Reframe and present references to support your views.
    • Refuting stories that deny martial beliefs by addressing each claim and explaining why it’s wrong is not that productive.
    • Don’t just keep explaining why your view, theory, idea or belief is true and real - explain how your view, theory, idea or belief will harm and adversely effect practice, training and the practitioner. Communication that appeals to values, not just intellect, research shows, can be far more effective.
  3. Explain why it matters.
    • Explanations lead to curiosity and curiosity leads to study and study leads to connecting to others and conneting to others lead to communication and communication comes through cooperation and cooperation leads to evolving, growing and understanding of self, others and society. 
  4. Refrain from scientific like factual explanations and speak to the emotional side of the topic or subject under review/discussion.
  5. Don’t attack the belief system by reframing the subject, presenting the facts, explain how that hurts them and their practices and their beliefs, and appeal to values along with research, references and to intellect. 
  6. Use figures of speech and symbolism to persuade (compositional techniques).
  7. Be sincere and provide meaningful content.
Martial communications is many things but in short I would consider it as, “Communicative competence is a term in linguistics which refers to a language user's grammatical knowledge of syntax, morphology, phonology and the like, as well as social knowledge about how and when to use utterances appropriately.”

  • What is communicative competence?
    • Communicative competence is a term in linguistics which refers to a language user's grammatical knowledge of syntax, morphology, phonology and the like, as well as social knowledge about how and when to use utterances appropriately.
  • What is syntax?
    • the arrangement of words and phrases to create well-formed sentences in a language.
  • What is morphology?
    • the study of the forms of words.
    • The study and description of how words are formed in language.
  • What is phonology?
    • the system of relationships among the speech sounds that constitute the fundamental components of a language; the branch of linguistics that deals with systems of sounds (including or excluding phonetics), especially in a particular language.
  • What is social knowledge?
    • The collective body of knowledge produced by your community or social circle is what is known as social knowledge. In a social or cultural context, social knowledge can be the collective knowledge base of small groups, like a family, or it can be a massive and constantly evolving body of knowledge, like Wikipedia.
  • What are compositional techniques?
    • In the visual arts, composition is the placement or arrangement of visual elements or ingredients in a work of art, as distinct from the subject.
    • Techniques and principles in composition? The placement, arrangement and proper collective creation of words to properly and accurately convey a meaning from one source to another. 
    • The act of combining parts or elements to form a whole; manner of being composed; structure; the act or process of producing a literary work.
What I am trying to do is create an atmosphere and dojo community that will foster and build a small group who come to understand the many myriad things that make martial arts and karate so fruitful, beneficial and provide us all the tools we can use not just for Self-fense or competition but in every day life itself. 

Becoming better people, better citizens, and better friends and neighbors is how we all survive; how we live in relative harmony with an enlightened sense of mutual connective social emotional maturity that helps us all, “Just get along.” 

Bibliography (Click the link)

This article and my thoughts, theories, ideas, etc.,
have nothing to do with this book and I HIGHLY
RECOMMEND IT if you teach or work in a
profession that deals with conflicts and violence, etc. 

Instinct - Is it Real or is it Memorex?

Blog Article/Post Caveat (Read First Please: Click the Link)

Is instinct, as we in martial systems know of it, actually real? As I continue my studies especially toward training our actions to act as if by instinct I am coming to my own conclusion that instinct as it is currently defined may not be reality. It is as if one assumes certain stimuli triggers certain parts of the brain toward actions never learned, never practiced and often inadequate. 

In truth, the only instinctual activities my body and mind take involve encoded actions such as breathing, blinking the eyes and the beating of our hearts so that all other actions come from learning and practice. This is arguable and will be dismissed because humans like things simple and the simplest answer is to assume such things come about by instinct. This is why when we train and practice to condition ourselves to act certain ways when certain stimuli are sensed we call that, Instinct or Instinctual. 

Personally and from a non-medical and non-scientific background, experience, knowledge and understanding I find this … flawed. What follows is my current definition of what it is that we call instincts that relate to those actions and activities and responses, etc., thought of as instincts. In truth, it is something else entirely. 

“A learned programmed conditioned response to stimuli, internal and external, triggered toward appropriate, sometimes inappropriate,  unconscious responses (from the lizard in us rather than the conscious human logical side).” - cejames

“Instinctual behavior thought to be innate or inherited, as if these words, demonstrably refer to a definable, definite, and delimited category of behavior. The idea that there is anything in any organism, especially in humans, whether in the genes or in anything else, that determines fixed action patterns is to be rejected as false.” - Montagu

Here is an example I can conceive that may help understand this way. When we react with the flight-or-fight response to stimuli we do that from what we learned in our environment. When we fall, it hurts and we either respond with some emotion and that triggers our adrenal chemical responses tying those bodily chemical releases to some stimuli. The brain then perceives and experiences some other like stimuli causing adrenal to dump and that triggers all kinds of psychological and physiological responses comes from what we learn from our environment and tribe, etc. I am sure you can blow holes in this but just consider the gist of it and contemplate the rest with external studies, observations and experiences. 

Look at it this way, danger once taught triggers our chemical systems causing us to respond or act where, without trained and practiced response, our actions fall back on what we did early on in the learning process as if we witness others doing it, we do it ourselves be flinching, triggered physical response due to sensory input, i.e., it hurts, pull away, etc., then on to flight if that makes the pain and such go away faster. 

Now, conditioning with intent, etc., as I propose in my notes on practice, turns your actions practiced from an conscious effort to the unconscious learned programmed conditioned response that by its unconscious triggered run using the very trained and practiced methodologies, etc., to get-r-done.  Simple yet complex ergo why using the term instinct or instinctual works with humans toward understanding much like the use of, “Muscle Memory,” to explain those primal conditioned response from the lizard’s deep brain. 

Bibliography (Click the link)

Technically right. Tactically stupid.

Blog Article/Post Caveat (Read First Please: Click the Link)

Technically, in all martial arts and karate dojo the Sensei is likely to have all the technical parts of the teachings right but a lot of his or her philosophical teachings of the what, when, where and how not derived from hands on experience, and even then it is still a maybe, don’t equate to reality leaving that part just plain stupid. 

Tactically, whether you avoid, deescalate or go hands on depends and it is solely up to you regardless of what your sensei teaches you. Teaching the physiokinetics is often technically right while the mind-set, mind-state and distinctions often taught as self-defense make it all pretty stupid and highly susceptible to legal, moral and social ramifications. 

When you see something going down and you decide you have the skills and step in to combat the situation, did you consider as you approached and observed that although a righteous move that in the end it could be a tactical mistake? If you didn’t consider that part then tactically you may be making a very stupid mistake. 

I used this as an example to the person who posed the question or rather made the statement, “Technically right, tactically stupid.” "The guy who feels he has the right to go into a biker bar and do what he pleases but the bikers have a different perspective on that kind of action." He does have the right yet to do so would be just plain stupid?

I tend to think about such things now days because in truth what is in your mind when you act makes a huge difference. If you think the technical parts alone are enough then you haven’t considered how the psychological will manifest in your actions and later in the effort to articulate to the authorities, i.e., the LEO, the Prosecutor, the LEO’s leadership and to society in general all the way from elected officials to the poor souls sitting in a box on uncomfortable seats being subjected to stuff they dislike and missing out on other events and goings on they would rather be at then where they are currently. It matters. 

I kind of wonder sometimes if there is a way to successfully teach how to avoid stupidity. I guess it is a combination of various teachings that when brought together in a holistic manner provide enough to help one avoid stupidity, at least mostly. I know that in all the years I spent in the dojo learning martial arts and karate for self-defense not one person ever mentioned stupidity or stupid stuff and I can say now, after forty odd years, that there was a lot of stupidity in what I was taught. 

My goal is to be both technically right and tactically smart. I now advocate learning and teaching those more mindful things leading to avoidance at the top of my list with deescalation and running the other way rather than the macho egoistic advocated mind-set of beat the shit out of the asshole who dared to make you late for your appointment or other endeavor. You just gotta get the mind right and that must be first before you ingrain stupid shit and make tactical mistakes. 

Then there is the other question, “Is it functionally right?” 

Hat tip (Ritsu-rei) to <Mr. Marc MacYoung at MacYoung’s Musings Blog> and No Nonsense Self-Defense Site> as the inspiration for this post.

Bibliography (Click the link)

Countering Adrenal Stresses and Stressors

Blog Article/Post Caveat (Read First Please: Click the Link)

The following are things one can do to alleviate, reduce and often avoid the effects of the adrenal stress-conditioned chemical dump. When you add all of this to the many other methods of handling emotionally charged conflicts and events you start to understand what is necessary for martial arts and karate self-fense (as well as all other disciplines, etc. of life).

In adrenal stress-conditions we can further alleviate the effects of the chemical dump by:
  • Focusing your awareness on breathing is an excellent way to settle your mind and relax. Breathing often mirrors your emotions, and changing your breathing can shift your attention and mood.
  • Using guided visual-imagery.
  • By being mindful and keeping your focus on your breathing, you can help yourself relax. Just 5 minutes can help improve your emotional state while releasing counter chemicals to the adrenal rush.
  • Progressive muscle relaxation helps you learn the difference between how it feels when your muscles are tense, and when they’re relaxed. Muscle relaxation works on the idea that whatever relaxes your muscles can also help relax your mind.
  • Combine movement and meditation. They can help you relax, improve your posture, balance, coordination, and flexibility, and boost your health and quality of life.
Guided Imagery: Our brain often can’t distinguish whether we’re imagining something or we’re actually experiencing it. That’s why our imagination can be a very powerful resource in life. Using visual-imagery, guided visual-imagery, is such a great tool in training, practice and when gaining hands-on experience. The masters of almost any discipline will inform you that guided-visual-imagery is one of their cheif tools that led to their mastery.

For more, read “Mokuso in the Dojo.”

For more, read “Effective Practice.”

Bibliography (Click the link)