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ABOUT WE BELIEVE TRAINING SHOULD ALWAYS TAKE PLACE WITH QUALIFIED INSTRUCTION IN A DOJO. STUDY AND LEARNING NOW ALSO TAKES PLACE ONLINE - 24/7 - LEADING TO MORE TRAINING AT HOME. BOTH WORK BRILLIANTLY TOGETHER. Our organisation is made up of people with a wealth of Japanese Budo experience in various countries over many, many years. We all believe that people involved in traditional Japanese Budo deserve to be given the opportunity to have access to some of the best teachers available across all disciplines in the form of Dojo Leaders who have become part of our Dojo Community and other teacheers who have associated themselves with us. We operate a policy of inclusivity - we wish for your involvement in what we are doing. We respect the autonomy of all Dojo and their Teachers, Instructors and Dojo Leaders. We only serves to associate ourselves and all that we have to offer with those who wish to be associated with us. THE SHIHANKAI All activities within Budokan are managed and operated by its Shihankai. A small group of experienced people tasked with ensuring that the technical, educational and organisational standards set by Budokan in all of its operations and entitlements - see below - continue to be at the forefront of its thinking and planning now and for the future of Budokan. BUDOKAN MEMBER ENTITLEMENTS Username and Password access to the of www.budokanworld.com so that you can browse the entire content of the Budokan Library in words, pictures and video being taught covering each of the current disciplines on display, Karatedo, Aikido and Iaido, including the Practice of Zen. Listing on the Black Belt Register* Dan Grade Rank and Title Accreditation and Certification * If you run a Dojo you are entitled to inclusion in the Dojo pages section on the website, with technical and practical information, events, gradings and news content provided by you about your Dojo and your students. Access to our Online Programmes Practical Selfe Defence for Women Teach Yourself Practical Meditation The use of the Budokan Mon - (optional) Attendance at Traditional Japanese Budo National and International Events, Seminars and Workshops hosted by Budokan that will include Karatedo, Aikido, Iaido, Zen (Meditation), Kendo, Jiu Jutsu and Kodokan Judo and Kobudo. Virtual meetings of Sensei and Dojo Leaders to improve dialogue within Japanese Budo for the benefit of all hosted by Budokan. Our Teaching Methods and our Philosophy. Registration and recognition of Dan Grades and Titles by Dai Nippon Butokukai in Kyoto, Japan upon recommendation by Budokan. (There is a separate charge for this from DNBK) * subject to recommendation and approval. If you have any queries please send them to us at this address - david@budokanworld.com . For more information please click on any of the Headings below: ACCREDITATION CERTIFICATION GENERAL MEMBERSHIP INFORMATION Come and join us. You will be made very welcome

TREVOR HUGHES FULL BIOGRAPHY TO FOLLOW I was very saddened to hear of the tragic passing of Trevor. I have trained with him on several occasions over the years, although I did not know him as well as more senior members of the club, he left a big impression on me. I wish to send my deepest condolences to his family and loved ones. My thoughts are with them during this difficult time. Keith Molyneux and condolences from Fiona. Jan and l were very saddened to hear the news of Trevor and would like to convey our sincere condolences to his family. Mike and Jan Clapham Trevor was a hugely popular Dan Grade in Budokan and especially in Kent and Sussex. Here's why by his best friend Peter Robinson. It it is tremendous loss for me and Trevor’s family and friends that he is no longer with us. It has hit me very hard as Trevor was, and always will be, my best friend. We shared so many adventures together and it was a pleasure and an absolute privilege to have him as a friend over the years. As well as enjoying hours of training with him, I was lucky enough to enjoy his close friendship off the mat. It wasn’t obvious to most, but Trevor had a great sense of adventure and it makes me smile when I think of the things we did together. Like the time I bought an old mustard-coloured Sherpa Van with a pop-up roof, and we excitedly made plans to drive down through Africa to Cape Town! Sadly, Stan the Van wasn’t up to the trip (it only cost me £500!) and we only made it as far as south Morocco. Lots of adventures on the way though, but even Trevor’s skill with anything mechanical couldn’t sort out Stanley’s problems. We limped home, laughing and giggling all the way with Trevor sporting a hair cut which I did myself using clippers plugged into a generator we took as part of our gear. Or the time we decided to climb Snowdon, off-season, in our jeans - not having a clue about mountain climbing. We’d nearly lost our tent in the wind the night before and we were both tired from lack of sleep but, after waking ourselves up with a refreshing wash in a mountain stream, up we went, not bothering with any of the accepted routes. Disaster! We got lost near the top, spotted a path some 200 feet below us and had to inch ourselves, on our backsides, slowly down an steep rock face, clinging on to every odd tuft of grass to keep in control. We were both scared and upset but we had a laugh about it afterwards in 'Pete’s Eats' in Llanberis, which subsequently had, and may still have, a photo of Trevor washing his hair in a mountain lake. For your information, we did make it to the top that day. I could go on and on about our special times together, and when Trevor made the decision to go to Thailand, I rang him every day on my way to work. Now, when I get to Clapham Junction where I change trains, those nine minutes between 8.32 and 8.43 are completely empty and sad. Nine minutes never seemed long enough when I had to finish the call - now it’s the longest nine minutes of my working day. We shared many years of a close friendship. Trevor was always there for me - and, I’m sure, for others, too. He was great company, always ready to listen, never judgemental and a truly special person He leaves behind so many people who thought the world of him, but please let me assure you all: His journey didn’t stop at Thailand, he’s still going strong somewhere - quietly and confidently - and I know that, someday, we’ll meet up again and continue our adventures together. God Bless you Trevor and thank you for your friendship. Peter Robinson To all at Bodakan From Sam Hughes I would like to say what a lovely tribute to Dad aka Trevor it means a lot that you all have done that for him and I know that it will mean a lot to him to. He held you all in his heart and thought the world of you all and he (and myself) have some fantastic memory's from his Bodakan days that he still always talked about even going back to the old "strides" days you all played an important part of dads life and we all really appreciate this tribute. Many Thanks Sam

BUDOKAN BUDO RESEARCH Here we will publish schoLarly articles and academic papers from Aikido to Zen in all things Traditional Japanese Budo, that we hope will be of interest to both teacher and student alike. All articles and papers will first appear on the Homepage from 2 - 4 weeks. After that they will be posted on this page under the name of the discipline or context. When a single discipline reaches 12 or more articles or papers it will be given its own page. Just click on any of the links below to read more. (NB The views of the authors depicted in these articles and papers listed are for information purposes only) Kindly support the work we are doing by using the DONATE button below. AIKIDO JUJITSU BIOGRAPHY OF MORIHEI UESHIBA REDISCOVERING AIKIDO AIKIDO - A TOOL FOR LIVING AIKIDO AS SPIRITUAL PRACTICE IN US AIKIDO AND THE I A F KARATEDO A SHORT HISTORY OF KARATE INTENTIONALITY IN SHOTOKAN KARATE BUDO KATA - THE TRUE ESSENCE OF BUDO THE JAPANISATION OF KARATE LEG TECHNIQUES IN KARATE KARATE TALK IN A CANADIAN DOJO EASTERN MYSTICISM IN BUDO BUSHIDO A PHD SUBMISSION ON BUSHIDO KENDO THE CONCEPT OF KI IN KENDO IAIDO THE SWORDSMITHS OF JAPAN THE ALMOST FORGOTTEN LINEAGE NAKAYAMA HAKUDO KYUDO HISTORY OF KYUDO AND IAIDO IN EARLY JAPAN JUDO JIGORO KANO UTOPIA THE WAY OF KATA IN KODOKAN JUDO ZEN A BRIEF HISTORY OF ZEN ZEN, HEALTH & WELLBEING A JAPANESE GLOSSARY FOR KARATE STUDENTS First they published A Short History of Karate. Now Michael Cowie and Robert Dyson are soon to publish another little gem this year. Budokan has been given a glimpse of their work and you can too by clicking on the image below. And its not that little either! Enjoy. MISCELLANEOUS THE JAPANESE PURSUIT OF PERFORMATIVE MASTERY INTERESTING FACTS ON HISTORY OF MARTIAL ARTS SUMO - ANCIENT RITUAL TO THUNDER GOD TEA CULTURE OF JAPAN & CHINA MUSA CHUGYO - THE WARRIOR PILGRAMAGE BUFFER

Introducing my son Daniel to his first lesson. A LITTLE MARTIAL ARTS HISTORY The fierceness of the Japanese warrior and his fighting arts have fascinated Westerners since the West came into contact with THEM more than 450 years ago. However it was not until the late nineteenth and early twentieth centuries that Westerners actually started to practice any of the Japanese martial arts. JUJITSU was one of the first, perhaps even the very first-of these Arts to be taught in the West and it was not long before Kano Jigoro's new Art and Sport of JUDO begun rapidly to gain popularity in Japan and a number of JUJITSU practitioners, encouraged by their instructors, changed over to Kano's JUDO, which although based on older jujitsu schools basic methods was considered at the time a more "scientifically structured system". At the same time, other Western JUJITSU dojo's went their own way, incorporating Western ideas into their systems, and thus laying the foundations for some of the modern jujitsu styles seen today. Even some of the oldest dojo's in Europe were forced to change over to the more modern and popular judo, just to survive. This is what also happened to our Kodokwan dojo here in Zambia, which was formed in 1928. At the time of its formation it was the only dojo that practiced JUJITSU and then around the early 1940s our Kodokwan began to include formal judo practice in its dojo. The traditional SAMURAI JUJITSU schools of old taught not merely a defensive art, but the curricula comprised a very comprehensive range of tactics, equipping exponents to face a great variety of situations. This is in sharp contrast to the techniques used in modern day JUDO competitions, for example classical jujitsu techniques were not designed to score points, but to be effective for increasing one's chance of survival, allowing an opponent minimal opportunity to counterattack. The throws were applied in such a way that the combatant could break one or more limbs of an opponent before throwing him, usually after the opponent had been attacked with atemi or body strikes. When the opponent was flying through the air, he was suddenly jerked down in such a way that under optimal circumstances he would break his neck, or at least seriously injure his spine. There was no space for any mistake on the battle field when facing off an opponent engaged in COMBAT JUJITSU and there were no rules or prohibited techniques in battle. Samurai on the battle field engaged in "Yori Kumi-Uchi" [grappling] dressed in armor, required super-quick reflexes and the utmost self-confidence in their technique."Zanshin" was at its peak in this situation of survival, for even the slightest mistake, an off balanced posture or loss of concentration could result in death. Using Yori Kumi-Uchi was essential to effective grappling in armor, for through this the warrior developed the balance, leverage, and mobility with which both to preserve his position allowing him to then use Atemi or Kansetsu-waza to break a limb and throw his enemy to the ground, then draw his short blade and plunge it into his adversary. A special blade, "Yori-doshi", was worn on the right hip for this purpose. For obvious reasons these techniques are prohibited in the modern day sport of JUDO and even in modern JUJITSU. In JUDO, where the safety of one's partner in training or competition is a most important issue, throws such as "Ippon-seoi-nage"[one arm shoulder throw], are applied with the arm of Uke [recipient of the force) in the Junte position, for greater safety. An important characteristic of classical jujitsu is precisely that many throws are initiated with uke's arm in gyakute position . There are also some types of throws in CLASSICAL JUJITSU in which both of Uke's arms are locked in Gyakute position, making ot much more dangerous as it makes Ukemi, [defensive measures, like break-falling] more difficult, in fact when the techniques is executed correctly , ukemi becomes nearly impossible. Since the CLASSICAL MARTIAL ARTIST was not protected by rules in combat, he needed very thorough knowledge of escaping and using Ukemi to survive throws that were applied with the intention of maiming rather than scoring a point. However, one has to realize that when a throw is executed correctly, with the intention and speed to maim or even kill, Ukemi cam be very difficult. Therefore, if possible it was better to escape using many different techniques, just before being thrown, with some of these techniques being of a very extreme nature, even being prepared to sacrifice a hand or elbow or dislocate a shoulder, just to get away from being thrown, not like SPORT JUDO, where being thrown just means losing a point. Needless to say some JUJITAU RYUHA came to specialize in equipping exponents to escape throws just before the actions were initiated. In TRADITIONAL JUJITSU there was no such thing as a "prohibited move", Tactics that could be employed included were and are, - grappling (kumi) ,throw (nage), plus techniques for limiting the negative effect of a throw, restraint (osae), locking the joints(kansetsu-waza), chocking (shime- waza), attacking the vital points of the body (kyusho-waza), body strikes (atemi ), kicking (keri), thrusting (tsuki), and hitting (uchi)- I have had the honour and privilege of watching these Koryu-Ryha Sensei demonstrate their JUJITSU in Kyoto City , at the Kyoto-shi Koryu Bujitsu Enbukai [THE Kyoto City Traditional Martial Arts Demonstration Meeting), where various Koryu Bujitsu schools from all over Japan gather to demonstrate their skills. It is truly amazing to watch these old JUJITSU SENSEI throw each around, and doing ukemi on the hard pine wood floors, without Tatami mats! I even had the rare opportunity to train for a while under Sensei Arao 5th dan, of Tondabayashi, Osaka City, who at the time was over 60 years of age. SENSEI ARAO is a BUDO MASTER IN TOMIKI AIKIDO AND DAITO-RYU JUJITSU where he practiced at the Tennoji Aikikan in down town Osaka. Finally I would at this time like to also thank all the Sensei, Senpai and Kohai in Takatsuki-shi, Tondabayashi-shi Shimin Taiku-kan Budo Dojo in Osaka, for putting up with this "Zambian kara hen na no Gaijin" (strange foreigner from Zambia) for all those years. (c) Jonathan Kruger 22011 - Shihan Kodokwan Judo Jujitsu Zambia KODOKWAN DOJO ZAMBIA I started Judo and Jujitsu under my late father John Kruger 5th Dan Kodokwan Jujitsu and 2nd Judo IJF and Kancho Joe Grant Grierson 10th Dan Kodokwan Jujitsu and founder, Fr Jude McKenna 8th Dan Judo. And Hiromitsu Umino 2nd Dan Kodokan Judo and Toshinori Arao Sensei 5th Dan Aiki Jujitsu. I have been involved in Judo and Jujitsu for 35 years and spent seven years training in Osaka Japan while I worked there as a Christian missionary. I work with over a hundread students mainly from the underprivileged youth and orphans in our community here in Kitwe, Zambia Kodokwan Judo & Jujitsu Club On the banks of the Kafue River, Kitwe, Zambia PO BOX 22293, Kitwe, ZAMBIA. Africa. Jonathan Kruger, judojonathan1987@gmail.com Friar Jude McKenna 7th Dan with John Kruger 6th Dan The Kodokwan Judo Club girls Champions with Jonathan The entire club

BUDOKAN MISOGI 7 DECEMBER 2024 LYMINGTON DOJO A Misogi is an ancient Japanese Shinto purification ritual that involves washing the body and is also a method for personal development and transformation. A traditional Misogi usually involved standing under a freezing waterfall to cleanse the mind and the body of the participants. Thankfully, the modern approach involves challenging oneself to do something difficult even if you are not guaranteed to succeed. The Misogi challenge is about doing something tough once a year that shapes how you will live the rest of your 364 days. On 7th December 2024 the members of Budokan UK came together to prepare for the coming year and to celebrate the life of Saisho Passmore by engaging in a Misogi which Sensei Mike designed together with the Shihonkai. Significantly the date was chosen by Saisho who had intended that this would be the Budokan year end event. At the opening of the Misogi Sensei Mike welcomed the attendees and family members and reminded us that although this was a somber occasion it was also a joyous one which provided the members the opportunity to salute Saisho’s achievements and to mourn his passing. What was most impressive was that the event was attended by twenty practitioners as well as other passed members who did not participate in the misogi. All who attended could only be impressed with the manner with which Mike attended to his management of the misogi. In preparation for the Misogi, Kyoshi Darren prepared the Kamidana which was much admired by all those who attended. Its central position on the dojo floor made this the focus of us all. To spiritually cleanse the dojo Kyoshi Darren performed two Iaido kata which Saisho would have been proud of. Sensei Mike reminded us that Saisho began each year with the test of a thousand cuts so naturally, after the cleansing kata, the Misogi started with that test. Doing a thousand cuts with a bokken is no mean feat and certainly challenged us all. Some of the senior citizens had to take a break during the exercise. Just watching the practitioners, you could see the concentration etched on their faces. One need only look at Pat Miller to see what I mean. At the end of the exercise, it was traditional to have the exhausted members hold their bokken on their arms stretched out. Saisho also used to bring along a very heavy bokken and, as was his practice, he would choose someone to hold the heavy bokken out in front of them (usually Keith) so it was great to see that sensei Mike keeping up that tradition and bestowing that honor on Keith again this time around. It was great to have Joe Braconi with us, he having travelled all the way from Edinburgh to attend. We look forward to having him regularly attend down in Lymington and he has promised to do so again later this year. After the thousand cuts Sensei Mike, Toby Mellows, Paul Floyd and James Bryden demonstrated one of Saisho’s kata for the members after which Sensei Mike demonstrate a Bunkai from the kata which the members practiced. Sensei Mike and Shihan Toby went on to demonstrate 3 Bunkai from the Kata, which they went on to work with all the students. We continued with a 20 minute Zazen which was very important to Saisho. (to come a couple of articles that This was published within the 4th edition of Hanshi Hamada's book Quintessence of Japanese Classical Martial Arts). It was with great pleasure that James Bryden was award his Nidan Certificate. James was the last student to be assessed by Saisho who determined that he qualified to be elevated to his second Dan grade. At the end of the misogi the Kamidana was dismantled and Saisho’s katana was handed back to Katy Passmore for safe keeping. She is a member of Budokan and serves on the Shihankai and will keep the katana. Part of the misogi ritual is the requirement that the dojo is again cleansed, and Kyoshi Darren very kindly performed the closing Iaido cleansing kata for us. This was a very moving ceremony and is followed by the spreading of salt around the dojo. The evening was concluded by a curry a great gathering at The Chequer’s in Lymington. Many story’s and laughter were shared by old and new members of the Budokan family. There are a few students that for unforeseen reasons were unable to attend the event but were keen to be there in spirit, Peter Robinson, Hilary Crundwell and Nicky Charnick. Let’s hope we will see you all in June! We will be holding A Flag Ceremony on June 21st 2025 – it is the flag that will be given to Saisho’s family from the DNBK. For more information email: Info@budokanworld.com Sensei Mike Clapham Kyoshi Darren Waghorne Pat Miller Keith Molyneux Kyoshi Peter Bush and Sensei Joe Bracone Richard Cozens, Steve Hill, James Bryden, Nick Singleton Sensei Mike and James Bryden Kyoshi Darren We were also very privileged to have several of the original members of Budokan in attendance. Pat Miller, and Roy Estabrook and Paul Smith. We were very privileged to have Saisho’s children in attendance. Duncan, Caroline and Tilly Passmore BUDOKAN MISOGI 7 DECEMBER 2024 LYMINGTON DOJO A Misogi is an ancient Japanese Shinto purification ritual that involves washing the body and is also a method for personal development and transformation. A traditional Misogi usually involved standing under a freezing waterfall to cleanse the mind and the body of the participants. Thankfully, the modern approach involves challenging oneself to do something difficult even if you are not guaranteed to succeed. The Misogi challenge is about doing something tough once a year that shapes how you will live the rest of your 364 days. On 7th December 2024 the members of Budokan UK came together to prepare for the coming year and to celebrate the life of Saisho Passmore by engaging in a Misogi which Sensei Mike designed together with the Shihonkai. Significantly the date was chosen by Saisho who had intended that this would be the Budokan year end event. At the opening of the Misogi Sensei Mike welcomed the attendees and family members and reminded us that although this was a somber occasion it was also a joyous one which provided the members the opportunity to salute Saisho’s achievements and to mourn his passing. What was most impressive was that the event was attended by twenty practitioners as well as other passed members who did not participate in the misogi. All who attended could only be impressed with the manner with which Mike attended to his management of the misogi. In preparation for the Misogi, Kyoshi Darren prepared the Kamidana which was much admired by all those who attended. Its central position on the dojo floor made this the focus of us all. To spiritually cleanse the dojo Kyoshi Darren performed two Iaido kata which Saisho would have been proud of. Sensei Mike reminded us that Saisho began each year with the test of a thousand cuts so naturally, after the cleansing kata, the Misogi started with that test. Doing a thousand cuts with a bokken is no mean feat and certainly challenged us all. Some of the senior citizens had to take a break during the exercise. Just watching the practitioners, you could see the concentration etched on their faces. One need only look at Pat Miller to see what I mean. At the end of the exercise, it was traditional to have the exhausted members hold their bokken on their arms stretched out. Saisho also used to bring along a very heavy bokken and, as was his practice, he would choose someone to hold the heavy bokken out in front of them (usually Keith) so it was great to see that sensei Mike keeping up that tradition and bestowing that honor on Keith again this time around. It was great to have Joe Braconi with us, he having travelled all the way from Edinburgh to attend. We look forward to having him regularly attend down in Lymington and he has promised to do so again later this year. After the thousand cuts Sensei Mike, Toby Mellows, Paul Floyd and James Bryden demonstrated one of Saisho’s kata for the members after which Sensei Mike demonstrate a Bunkai from the kata which the members practiced. Sensei Mike and Shihan Toby went on to demonstrate 3 Bunkai from the Kata, which they went on to work with all the students. We continued with a 20 minute Zazen which was very important to Saisho. (to come a couple of articles that This was published within the 4th edition of Hanshi Hamada's book Quintessence of Japanese Classical Martial Arts). It was with great pleasure that James Bryden was award his Nidan Certificate. James was the last student to be assessed by Saisho who determined that he qualified to be elevated to his second Dan grade. At the end of the misogi the Kamidana was dismantled and Saisho’s katana was handed back to Katy Passmore for safe keeping. She is a member of Budokan and serves on the Shihankai and will keep the katana. Part of the misogi ritual is the requirement that the dojo is again cleansed, and Kyoshi Darren very kindly performed the closing Iaido cleansing kata for us. This was a very moving ceremony and is followed by the spreading of salt around the dojo. The evening was concluded by a curry a great gathering at The Chequer’s in Lymington. Many story’s and laughter were shared by old and new members of the Budokan family. There are a few students that for unforeseen reasons were unable to attend the event but were keen to be there in spirit, Peter Robinson, Hilary Crundwell and Nicky Charnick. Let’s hope we will see you all in June! We will be holding A Flag Ceremony on June 21st 2025 – it is the flag that will be given to Saisho’s family from the DNBK. For more information email: Info@budokanworld.com Sensei Mike Clapham Kyoshi Darren Waghorne Pat Miller Keith Molyneux Kyoshi Peter Bush and Sensei Joe Bracone Richard Cozens, Steve Hill, James Bryden, Nick Singleton Sensei Mike and James Bryden Kyoshi Darren We were also very privileged to have several of the original members of Budokan in attendance. Pat Miller, and Roy Estabrook and Paul Smith. We were very privileged to have Saisho’s children in attendance. Duncan, Caroline and Tilly Passmore

1960 - 2021 JOE BRACONE 5th Dan Tenshinkan Karate, 3rd Dan Tenshinkan RyuKyu Kobujutsu joebracone@yahoo.com 07949713629 UK TENSHINKAN HISTORY AND LINEAGE BLACKRIDGE PRIMARY SCHOOL Main Street Bathgate West Lothian EH483RJ Wednesdays 1800-1900 hrs All groups COMBAT ZONE Bo'ness Recreation Centre Gauze Road, Bo'ness West Lothian EH51 9QB Every last Saturday, 1000-1200 hrs Advanced classes, check to confirm. BEGINNERS AND VISITORS WELCOME SEISHIN DOJO JOE BRACONE BIOGRAPHY Started studying Tenshinkan Karate in 2000 under the guidance of Hanshi Hans Haupt, Chief Liaison Officer for the Western World, in South Africa. In 2006, he participated to a 7 days international seminar in Hasuda-Shi (Japan) at the HQ of Tenshinkan Karate Federation, conducted by Kancho Mamoru Miwa. In 2006, he commenced studying kobujutsu with Ryukyu Kobujutsu Hozon Shinkokai (Eisuke Akamine branch) led by Sensei Marius Madgwick in Boksburg. In 2009, Hanshi Hans Haupt personally trained him on Ryukyu Kobubujutsu Hozon Shinkokai (Inoue Motokatsu branch) and continued training under his guidance and under the Tenshinkan Ryukyu Kobujutsu standards, new and more attractive syllabus. In 2009 he was appointed Tenshinkan Benoni Honbu Dojo Deputy Chief Instructor and taught Karate and kobujutsu until he left South Africa in 2014. He attended international seminars held by Kancho Mamoru Miwa in Denmark and South Africa in 2013 and 2016 respectively. He published a book Karate for over 40, its benefits, he took part to numerous regional, national and international championships placing himself in the top 3 places in kumite and kata. He is a keen adept of Goshin-Jutsu and developed self-defence training for non-martial artists and introduced disarmament of firearms in their training. He provided many free self-defence seminars. He graduated Tenshinkan Karate 5th dan in 2017 in Dundee UK and given the title of Shihan Dai, He joined Budokan 2021 and, while he is still teaching Kobudo and Karate, he is writing a book about the application of the various Sabaki concepts in Tenshinkan karate. In January 2023 he was invited to join the Budokan Shihankai, assuming the title of Shihan. On 25 June 2023 he was accredited with his Rokudan Karate by the Budokan Shihankai for certification later in the year. FURTHER TRAINING NOTES I have practiced martial arts as a very young man but never got into it until I have gotten bored with just pushing weights and other gym activities. I finally joined Tenshinkan Karate when I was 40 and never looked back. I was fortunate enough to learn karate and later kobujutsu from Hanshi Hans Haupt 9th Dan Karate and 4th Dan Ryukyu Kobujutsu Hozon Shinko Kai obtained with grand master Inoue Motokatsu and founder of Tenshinkan Ryukyu Kobujutsu). I left as South Africa Tenshinkan Honbu Dojo deputy Chief Instructor. I have gained national and provincial South African style colours for Kumite and Kata for many years and graded in Japan with Kancho Mamoru Miwa, Tenshinkan Karatedo Founder and avid Budo master. The disciplines I Teach: Tenshinkan Karate is an offshoot of Shotokan karate as was taught by Gichin Funakoshi. Master Gichin Funakoshi used to address Kancho Mamoru Miwa, then a young boy, “Tenshin” (the sincere one) hence the name of Tenshinkan. Tenshinkan Karate although retains very strong roots with Shotokan katas and stances it is a karate style focused on defense and attack with the inclusion of goshin-jutsu, self-defence, techniques such as grappling, joint locks and take downs. The style is very dynamic and effective, it is based and developed on different sabaki (evasion or avoidance) and multiple combination of footwork with blocking and striking techniques. Each grade or belt (Kyu) training and test is based on a syllabus that incorporates predefined karate and Goshin-jJtsu kata and techniques imparted through the application of specific training methods. Tenshinkan Ryukyu Kobujutsu was founded by Hanshi Hans Haupt to honour his Sensei. Both trained and graded with Ryukyu Kobujutsu Hozon Shinko Kai Master Inoue Motokatsu, who in turn had trained with the RKHSK founder Taira Shinken. For each belt (kyu), the student learns the kata and basics techniques of attack and defence of each weapon that make up the martial art syllabus such as: Bo (six foot staff), Nunchaku (similar to a flail), Tekko (similar to knuckle dusters), Tonfa (similar to police baton), Kama (similar to a sickle), Sai (similar to a 16th century parring dagger) and Katana (famous Samurai’s sword). This a picture of the entrance to my home Dojo.

PETER BUSH My initial involvement in the martial arts started in August 1958 when I was 7. My Father enrolled me in the Ladysmith Health & Strength Club Gymnasium situated at 37 Keate Street, Ladysmith, Natal, South Africa, to learn Judo. In 1960 after I had just attained my junior 6th Kyu (green) belt, my Father was transferred to Durban. I never continued practicing judo in Durban and it wasn’t until 1971 that I reconnected with the martial arts. At that time I was working for the Department of Justice, Durban, having just completed my compulsory one year of military service. The chief financial officer, “Hank” (Herman) van Niekerk “Sensei Van” invited me to train at Budokan, Russell Street Dojo. On my first day there I was introduced to Sensei Ray Ryan, Sempei Vic Sykes, Sempei John Sinden and two junior black belts, Alan Haig and Alan Davies. Whilst with Budokan Russell Street, I attained the grade of green belt (6th Kyu). In January 1974 I enrolled at university to start a Bachelor of Arts degree. Because of my studies I was having difficulties attending training and almost stopped karate, however, I fortuitously ran into John Reece (3rd Dan Kodokwai) who was training the Natal University Karate Club. This was a branch of Kodokwai (JKA) which John ran together with Phil Mumford. I knew John from Grosvenor Boys High School where we went to school. He invited me to train at the University club where I had the pleasure of training under Sensei Robby Ferrier. I trained with Kodokwai from 1974 to 1976 eventually attaining my blue belt (5th Kyu). I represented the university in several annual inter varsity karate championships from 1976 to 1980. In 1976 I happened to bump into Sensei Vic Sykes. He had opened his own dojo called Ninja SA a club which he had started with Albie Frazer. Sensei Vic invited me to join Ninja SA. I was honoured to do so. On 13th March 1976 I was graded to Second Brown belt (2nd Kyu). Later in March of 1976 I travelled to the UK and whilst living in London trained with Sensei Keinosuke Enoeda, (9th Dan) until I returned to Durban. I then carried on training at Ninja SA and on 19th June 1976 I was graded to First Brown (1st Kyu). In 1978 as a 1st Kyu brown belt I won the South African Karate Association All Styles Kumite Championships brown belt division. In 1979 I was graded to Shodan together with Hennie van der Merwe, Mickey Scofield, Alan Haigh and Alan Davies. Our grading panel consisted of among others, Ray Ryan, Derrick Wridgeway, Larry Foster and Vic Sykes. In November 1980 I married and moved to Matubatuba where I ran my own dojo affiliated to Budokan. I was transferred to Darnall and opened a dojo there as well, also affiliated to Budokan. On 8th October 1983 was graded to Nidan. In 1984 I returned to Durban and continued to train with Budokan both in Durban and Westville. In 1984 and 1985 I took part in Springbok trials and although selected, never actually got the opportunity to earn my Springbok Colours. South Africa was excluded from international sport because of apartheid. In the years that followed a number of competitions were held throughout South Africa. These were sponsored by Sportsman’s larger and although I achieved some success in kumite no national recognition resulted from these tournaments. In 1989 I was graded to Sandan. Sadly this was the last grading attended by Sensei Ray Ryan who died shortly after. At the 1989 grading Terry Bosch was appointed as head of Budokan SA by Ray Ryan. Terry’s gym in Umbilo then became Budokan Hombo Dojo. I continued to train with Sensei Terry until March 2008 when I moved to the United Kingdom. During my karate career I have had the pleasure of training under Sensei Keinosuke Enoeda, Sensei Shigeru Kimura, Sensei Chojiro Tani, Sensei Yashitatsu Fukawa (Kendo) and Sensei Hasui Sasaki (Kendo). Sensei Hasui Sasaki was the head of the Kyoto Riot police and was invited to Durban by Sensei Ray Ryan. In 2003 I became an Advocate (Barrister) and a member of the Society of Advocates of KwaZulu Natal. I continued to train with Sensei Terry Bosch in Umbilo and with Sensei Vic Sykes in Hillcrest. In 2008 I moved to the United Kingdom where I was called to the Bar as a member of the Honorable Society of the Inner Temple. I digress to mention that when leaving for the UK in 1976, Sensei Ray Ryan had urged me to contact Sensei David Passmore whilst I was there, however, I could not find him. Fortuitously, I discovered that he was training in Lymington and visited him at Budokan UK dojo in around March of 2014. In February 2015 Sensei David Passmore “convinced” me to train with at the Budokan Lymington dojo. On 12th December 2015 I was graded to Godan (5th dan) and received the rank of Shihan. I have subsequently been given the rank of Renshi. 2018 and 2019 were wasted years because of the pandemic. I currently train at the Amazon Gym in Shropham, mostly doing kata and zazen. I have a Zen Garden at home where I practice zazen. I practice iaido at home primarily because I don’t like spectators around me when doing sword work. I remain an active member of Budokan UK as the Registrar and member of the Shihonkai.

Glossary: Teachers/Influences: NAKAYAMA HAKUDO Takazawa Toyoshi : former head of the Toyama Inn and former student of the Shin-Shintakuma Ryu Jujutsu school. He was a father figure to Hakudo. Saito Michinori : last known Shihan of Yamaguchi Ha Itto Ryu; he was Hakudo’s first sword instructor. Unfortunately little information on him survived. Hosoda Kenzo : Educator and influential sempai of Hakudo. Shindo Munen Ryu Kenjutsu Menkyo under Negishi Shingoro. Negishi Shingoro : 6th Generation Shihan of Shindo Munen Ryu Kenjutsu and Hakudo’s most influential teacher. Takano Sasaburo: Ono Ha Itto Ryu Kenjutsu Menkyo Kaiden, and a Hanshi in Kendo. He was one of Hakudo greatest sempai and confidants. Uchida Ryogoro : A contemporary of Shirashi Hanjiro. Ryogoro received Menkyo Kaiden in Haruyoshi Ha (Haruyoshi branch) of Shinto Muso Ryu and Ikkaku Ryu Torite from Hirano Kichizo Yoshinobu. He also received Menkyo Kaiden in Ono Ha Itto Ryu (from Ikuoka Heitaro), Hozoin Ryu (via the Takeda Family), and Kushin Ryu. He was the founder of Uchida Ryu Tanjojutsu. Takeda Kohachi : former Kuroda Clansmen, he was also a contemporary of Shirashi Hanjiro. He received Menkyo Kaiden in Haruyoshi branch of Shinto Muso Ryu. Kohachi died only a few years after Hakudo began training with him. Itagaki Taisuke : famous Japanese statesmen from Kochi: http://en.wikipedia.org/wiki/Itagaki_Taisuke Oe Masamichi : former Shihan of Muso Jikiden Eishin Ryu and Muso Shinden Eishin Ryu, he was a former samurai of the Tosa/Yamauchi clan. Morimoto Tokumi : former samurai of the Tosa/Yamauchi clan. Tokumi received his Menkyo Kaiden in Muso Jikiden Eishin Ryu from Goto Magobei Masasuke making him Oe Masamichi’s contemporary. Hosokawa Yoshimasa : former samurai of the Yamauchi clan. He was a Shihan of Muso Shinden Eishin Ryu and teacher of Hakudo. Noma Seiji :Kendo enthusiast and founder of Kodansha Publishing Ltd. He established Noma Dojo in 1925. Sasamori Junzo : educator and Hanshi in Kendo and Iaido. He received Menkyo Kaiden in Tsuguru Den and Yamashika Den (collectively together they made up Hirosaki Han Den) Ono Ha Itto Ryu, Muraku Ryu, Hirosaki Han Den Shinmuso Hayashizaki Ryu, and Chokugen Ryu. Kuroda Yasuji : famous swordsmen and Shihan of Kogagawa Kaishin Ryu, Tamiya Ryu, Shin-Shintakuma Daiken-Nichi Ryu, Tsubaki Kotengu Ryu, and Setama Oguri Ryu. He was an activist who fought for the right to practice Japanese martial arts while under American occupation. Kunii Zenya : former Maniwa Nen Ryu Shihan and revisor (disputed creator) of Kashima Shin Ryu. He was recruited by Sasamori Junzo to participate in a bout against an American soldier armed with a rifle and live bayonet. He won the match without killing the soldier. Junzo used this as evidence that weapon based martial arts were as much about preserving life as they were about taking it. The ban on martial arts in Japan was soon after lifted. Ryu-Ha or Schools Mentioned: Toyama Han Den Yamaguchi Ha Itto Ryu (): Founded by Yamaguchi Bokushinsai it was a synthesis of several styles. Most famously studied by Mugai Ryu founder Tsuji Gettan. It was a ryu or school that unfortunately fell into obscurity. Hakudo earned a Mokuroku in the style prior to leaving for Tokyo at eighteen. Upon receiving Menkyo, Inkyo in Shindo Munen Ryu Kenjutsu from Negishi Shingoro, Saito Michinori awarded Hakudo the Zukai Densho () the highest-level scroll in the school. The school died with Michinori. Shindo Munen Ryu (): Founded by Fukui Hyoemon Yoshihira was school of Kenjutsu and Iaijutsu. It became one of the most popular and wide spread martial arts schools in Japanese history. Shingoro and Hakudo’s particular version was Kanto Ha Shindo Munen Ryu: Ono Ha Itto Ryu (): Founded by Ono Tadaaki a student of legendary swordsmen Itto Ittosai, it was Ono’s version of Itto Ryu. The ryu or school was widely transmitted having countless branches all over Japan. The family line was transmitted through the ages until Yamaoka Tesshu received mastery of it. He then formed his Itto Shoden Muto Ryu, effectively ending the Ono family line. Hokushin Itto Ryu (): Founded by Chiba Shusaku Narimasa; Shusaku first learned Hokushin Muso ryu from his father and later Nakanishi Ha Itto Ryu from Asari Matashichiro Yoshinobu. He later combined the teachings by reducing the eight sets of Itto Ryu into three, while adding iaijutsu and later a naginata techniques. The style became one of the most popular styles in the country spreading across Japan. Suifu Ryu (): Founded by Tokugawa Nariaki; a synthesis of the three main sword arts of the Mito Clan (Mito Han Den): Shindo Munen Ryu, Hokushin Itto Ryu, and Togun Ryu. It was one of Nariaki’s most ambitious projects. Sasaki Masanobu was the last shihan of the system. He trained at the Tobukan along with Ozawa Jiro. After his death, Jiro attempted to resurrect the style, but failed. Shinto Muso Ryu (): Founded by Musō Gonnosuke Katsuyoshi; Gonnosuke integrated the spear, naginata, sword, and bo staff into a single versatile weapon. A Otome Ryu () of the Kuroda domain the art split into several factions. By the late Edo Period only two branches survived; the Haruyoshi and Jigyo. Both Uchida Ryogoro and Takeda Kohachi received Menkyo Kaiden in the Haruyoshi branch and taught their versions of Shinto Muso Ryu to the masses. Shirashi Hanjiro (another Kuroda retainer) received Menkyo Kaiden in the Haruyoshi branch and Mokuroku in the Jigyo branch. He later combined and re-codified the schools using the characters for divine (). His line was succeeded by Shimizu Takaji and under went even more revisions. Takaji’s Jodo() was passed to many individuals throughout the world. Uchida’s line unaffected by both Hanjiro and Takaji’s changes was passed on through his son Ryohei and student Nakayama Hakudo. Another line of the Haruyoshi branch survived though one of Hakudo’s students Matsuo Kenpu who received Menkyo Kaiden from Shirashi Tokugoro. Tosa Eishin Ryu (): is a collective reference to Muso Jikiden Eishin Ryu/Muso Shinden Eishin Ryu as taught within the Yamauchi Domain. It was one of several Otome Ryu () of the Yamauchi Domain and as such meant exclusively for Yamauchi clansmen. Muso Shinden Eishin Ryu (): Founded by Hayashizaki Jinsuke Shigenobu and revised by Hasegawa Chikaranosuke Eishin. Shimomura Mōichi Sadamasa was licensed in Tosa Eishin Ryu by Yamakawa Kyūzō Yukikatsu. He (Mochi) was said to have devised several innovative changes in the school and passed them on to his students. Both Yoshimasa and (Oe) Masamichi received Menkyo Kaiden in the school and transmitted it to several people. Yoshimasa issued Menkyo Kaiden to Ueda Heitaro Chubu and Menkyo to Nakayama Hakudo. Ueda’s and a few other lines of Muso Shinden Eishin Ryu survive and are being taught today. Goto Ha Muso Jikiden Eishin Ryu (): Founded by Hayashizaki Jinsuke Shigenobu and revised by Hasegawa Chikaranosuke Eishin. The style was transmitted throughout the years to Tanimura Kamenojō Takakatsu. Kamenojō passed Menkyo Kaiden onto several students including Gotō Magobei Masasuke. One of many shihan of Muso Jikiden Eishin Ryu, his line became known as Goto Ha or Goto version. He had several talented students and issued Menkyo Kaiden to a few of them. Among those awarded were Oe Masamichi and Morimoto Tokumi. Toyama Ryu Gunto Soho (): was developed in 1925 was a military art devised for Japanese soldiers. It consisted of Kumitachi, Iaijutsu, Sojutsu (meant to represent a Bayonet), Happo Giri () or “Eight Methods of Cutting”, Shigeki () or Marksmanships, Tameshigiri () or “Test Cutting”, and Military Music (used for marching and cadence). Hayashizaki Hon Ryu (): Founded by Hayashizaki Jinsuke Shigenobu; it was a style passed down to Nakayama Hakudo via Hosokawa Yoshimasa. The only remaining teacher of the style is Ogawa Takeshi (current headmaster of the Yushinkan Dojo). Glossary of Terms: Shiai Geiko ()- lit: “Contest”, “practice”; it is used to express the idea of a sparing match. Kumitachi ()- lit: “Grouped swords”; is a type of paired form usually found in Japanese weapon arts. Gekiken ()- lit: “Conquering the Sword” or “Fencing“; it was the pre-cursor to modern Kendo. Often ryuor school specific, it was a practice that allowed swordsmen of particular schools to apply learned techniques or concepts in a relatively controlled environment. Unlike modern Kendo; it contained the use of several or multiple weapons, grappling, striking, and physical duress that brought students to a new level of endurance and understanding. Otome Ryu ()- lit: that “which flows but remains at home” was a ryu-ha or school that was either sponsored by or kept secret by a feudal clan. Densho ()- lit: “Written Teachings” are scrolls normally awarded to students of Japanese koryu or “Old Japanese Martial Arts”. Densho act as a both a text on martial arts and certification (having the names of the author, recipient, and date issued). Mokuroku ()- lit: “Catalog” is a type of scroll usually awarded to students after several years of dedication. The details differ from school to school, but a mokuroku consists of a (partial or complete) list of kata, fighting strategy, military strategy, esoteric or religious teachings, philosophy, or other facets of learning. Jun-Menkyo () lit: “Orderly License”; it is a scroll issued by several ryu or schools, usually prior to the Menkyo scroll. Menkyo ()- lit: “License/Permit”; differs from school to school, but is normally a scroll of high level awarded to those who have attained a profound level of skill or understanding in their respective school. Menkyo Kaiden ()- lit: License of Full-Transmission; it is a scroll that normally denotes that the receiver has attained a superior command or even mastery of their ryu or school. Inkyo ()- lit: “Certificate of Proficiency”; is a license given to those who have either finished their training or have been given permission to establish their own dojo. Inka ()- lit: “Certificate of Proficiency”; is a license given to those who have either finished their training or have been given permission to establish their own dojo. (Same as Inkyo) Shihan ()- lit: “Instructor”; is a term often misused today. A Shihan is a person who was fully licensed in their respective ryuor school and by the grace of their teachers, allowed to run or operate their own dojo or training hall. Soke ()- lit: “Head of Family”; it is a term that has been widely misused and misunderstood (especially within the last eighty years). Soke or Patriarch is the head of a family house hold. Japanese families were traditionally extremely hierarchical. Families following Confucian doctrine were divided into households based solely on ones age or importance in the family. The patriarch of the family (normally belonging to the highest house of the family) had the power to make final decisions on behalf of the entire family, issue or cut off financial support to lower households, or in extreme cases hamon () or excommunicate a family relative. It was a very powerful position. Though the principle has existed in Japanese martial systems for sometime, but it has became more or less exaggerated in the 20th and 21st century. It has become a way for a Shihan to consolidate power as well as preserve the integrity of his/her martial art. Hanshi ()- lit: “Instructor of Warriors”; it is an honorary title issued by a number of organizations in Japan. San-Dou-no-Hanshi (): was a honorary title given to those that received Hanshi in Kendo, Iaido, and Jodo from Nippon Butokukai or Zen Nippon Kendo Renmei (All Japan Kendo Federation). Dai Nippon Teikoku Kendo Kata ()- lit: “The Greater Kendo Kata of Imperial Japan” was the pre-cursor to the Nippon Kendo Kata (). Tenranjiai ()- lit: match [game] held while in the presence of the Emperor; a Tenranjiai is not just related to a martial art contest, but in any contest where the Emperor is watching. The martial art related Tenranjiai(s) occurred in 1895 and 1940. Nakayama Hakudo and Takano Sasaburo demonstrated at the Showa Tenranjiai () or the Tenranjiai of the Showa Emperor. Since that time the Tenranjiai have occurred in modern sports like baseball and more traditional sport like Sumo.

12 BEST GENERAL BENEFITS OF MEDITATION Meditation has been shown to offer many benefits. Although it’s well known as a technique to reduce stress and anxiety, research shows that it may also help enhance your mood, promote healthy sleep patterns, and boost cognitive skills. Meditation is the habitual process of training your mind to focus and redirect your thoughts. The popularity of meditation is increasing as more people discover its many health benefits. You can use it to increase awareness of yourself and your surroundings. Many people think of it as a way to reduce stress and develop concentration. People also use the practice to develop other beneficial habits and feelings, such as a positive mood and outlook, self-discipline, healthy sleep patterns, and even increased pain tolerance. This article reviews 12 health benefits of meditation. 1. Reduces stress Stress reduction is one of the most common reasons people try meditation. One review concluded that meditation lives up to its reputation for stress reduction (1Trusted Source). Normally, mental and physical stress cause increased levels of the stress hormone cortisol. This produces many of the harmful effects of stress, such as the release of inflammatory chemicals called cytokines. These effects can disrupt sleep, promote depression and anxiety, increase blood pressure, and contribute to fatigue and cloudy thinking. In an 8-week study, a meditation style called “mindfulness meditation” reduced the inflammation response caused by stress (2). Furthermore, research has shown that meditation may also improve symptoms of stress-related conditions, including irritable bowel syndrome, post-traumatic stress disorder, and fibromyalgia (3, 4Trusted Source, 5Trusted Source). Summary Many styles of meditation can help reduce stress. Meditation can likewise reduce symptoms in people with stress-triggered medical conditions. 2. Controls anxiety Meditation can reduce stress levels, which translates to less anxiety. A meta-analysis including nearly 1,300 adults found that meditation may decrease anxiety. Notably, this effect was strongest in those with the highest levels of anxiety (6Trusted Source). Also, one study found that 8 weeks of mindfulness meditation helped reduce anxiety symptoms in people with generalized anxiety disorder, along with increasing positive self-statements and improving stress reactivity and coping (7Trusted Source). Another study in 47 people with chronic pain found that completing an 8-week meditation program led to noticeable improvements in depression, anxiety, and pain over 1 year (8Trusted Source). What’s more, some research suggests that a variety of mindfulness and meditation exercises may reduce anxiety levels (9Trusted Source). For example, yoga has been shown to help people reduce anxiety. This is likely due to benefits from both meditative practice and physical activity (10Trusted Source). Meditation may also help control job-related anxiety. One study found that employees who used a mindfulness meditation app for 8 weeks experienced improved feelings of well-being and decreased distress and job strain, compared with those in a control group (11Trusted Source). Summary Habitual meditation can help reduce anxiety and improve stress reactivity and coping skills. 3. Promotes emotional health Some forms of meditation can lead to improved self-image and a more positive outlook on life. For example, one review of treatments given to more than 3,500 adults found that mindfulness meditation improved symptoms of depression (12Trusted Source). Similarly, a review of 18 studies showed that people receiving meditation therapies experienced reduced symptoms of depression, compared with those in a control group (13Trusted Source). Another study found that people who completed a meditation exercise experienced fewer negative thoughts in response to viewing negative images, compared with those in a control group (14Trusted Source). Furthermore, inflammatory chemicals called cytokines, which are released in response to stress, can affect mood, leading to depression. A review of several studies suggests meditation may also reduce depression by decreasing levels of these inflammatory chemicals (15Trusted Source). Summary Some forms of meditation can improve depression and reduce negative thoughts. It may also decrease levels of inflammatory cytokines, which could contribute to depression. 4. Enhances self-awareness Some forms of meditation may help you develop a stronger understanding of yourself, helping you grow into your best self. For example, self-inquiry meditation explicitly aims to help you develop a greater understanding of yourself and how you relate to those around you. Other forms teach you to recognize thoughts that may be harmful or self-defeating. The idea is that as you gain greater awareness of your thought habits, you can steer them toward more constructive patterns (16Trusted Source, 17Trusted Source, 18Trusted Source). One review of 27 studies showed that practicing tai chi may be associated with improved self-efficacy, which is a term used to describe a person’s belief in their own capacity or ability to overcome challenges (19Trusted Source). In another study, 153 adults who used a mindfulness meditation app for 2 weeks experienced reduced feelings of loneliness and increased social contact compared with those in a control group (20Trusted Source). Additionally, experience in meditation may cultivate more creative problem-solving skills (21Trusted Source). Summary Self-inquiry and related styles of meditation can help you “know yourself.” This can be a starting point for making other positive changes. 5. Lengthens attention span Focused-attention meditation is like weight lifting for your attention span. It helps increase the strength and endurance of your attention. For example, one study found that people who listened to a meditation tape experienced improved attention and accuracy while completing a task, compared with those in a control group (22Trusted Source). A similar study showed that people who regularly practiced meditation performed better on a visual task and had a greater attention span than those without any meditation experience (23Trusted Source). Moreover, one review concluded that meditation may even reverse patterns in the brain that contribute to mind-wandering, worrying, and poor attention (24Trusted Source). Even meditating for a short period each day may benefit you. One study found that meditating for just 13 minutes daily enhanced attention and memory after 8 weeks (25Trusted Source). Summary Several types of meditation may build your ability to redirect and maintain attention. 6. May reduce age-related memory loss Improvements in attention and clarity of thinking may help keep your mind young. Kirtan Kriya is a method of meditation that combines a mantra or chant with repetitive motion of the fingers to focus your thoughts. Studies in people with age-related memory loss have shown it improves performance on neuropsychological tests (26Trusted Source). Furthermore, a review found preliminary evidence that multiple meditation styles can increase attention, memory, and mental quickness in older volunteers (27Trusted Source). In addition to fighting normal age-related memory loss, meditation can at least partially improve memory in patients with dementia. It can likewise help control stress and improve coping in those caring for family members with dementia (28Trusted Source, 29Trusted Source). Summary The improved focus you can gain through regular meditation may boost your memory and mental clarity. These benefits can help fight age-related memory loss and dementia. 7. Can generate kindness Some types of meditation may particularly increase positive feelings and actions toward yourself and others. Metta, a type of meditation also known as loving-kindness meditation, begins with developing kind thoughts and feelings toward yourself. Through practice, people learn to extend this kindness and forgiveness externally, first to friends, then acquaintances, and ultimately enemies. A meta-analysis of 22 studies on this form of meditation demonstrated its ability to increase peoples’ compassion toward themselves and others (30Trusted Source). One study in 100 adults randomly assigned to a program that included loving-kindness meditation found that these benefits were dose-dependent. In other words, the more time people spent in weekly metta meditation practice, the more positive feelings they experienced (31). Another study in 50 college students showed that practicing metta meditation 3 times per week improved positive emotions, interpersonal interactions, and understanding of others after 4 weeks (32Trusted Source). These benefits also appear to accumulate over time with the practice of loving-kindness meditation (33Trusted Source). Summary Metta, or loving-kindness meditation, is a practice of developing positive feelings, first toward yourself and then toward others. Metta increases positivity, empathy, and compassionate behavior toward others. 8. May help fight addictions The mental discipline you can develop through meditation may help you break dependencies by increasing your self-control and awareness of triggers for addictive behaviors (34Trusted Source). Research has shown that meditation may help people learn to redirect their attention, manage their emotions and impulses, and increase their understanding of the causes behind their (35Trusted Source, 36Trusted Source). One study in 60 people receiving treatment for alcohol use disorder found that practicing transcendental meditation was associated with lower levels of stress, psychological distress, alcohol cravings, and alcohol use after 3 months (37Trusted Source). Meditation may also help you control food cravings. A review of 14 studies found mindfulness meditation helped participants reduce emotional and binge eating (38Trusted Source). Summary Meditation develops mental awareness and can help you manage triggers for unwanted impulses. This can help you recover from addiction, manage unhealthy eating, and redirect other unwanted habits. 9. Improves sleep Nearly half of the population will struggle with insomnia at some point. One study compared mindfulness-based meditation programs and found that people who meditated stayed asleep longer and had improved insomnia severity, compared with those who had an unmedicated control condition (39). Becoming skilled in meditation may help you control or redirect the racing or runaway thoughts that often lead to insomnia. Additionally, it can help relax your body, releasing tension and placing you in a peaceful state in which you’re more likely to fall asleep. Summary A variety of meditation techniques can help you relax and control runaway thoughts that can interfere with sleep. This can shorten the time it takes to fall asleep and increase sleep quality. 10. Helps control pain Your perception of pain is connected to your state of mind, and it can be elevated in stressful conditions. Some research suggests that incorporating meditation into your routine could be beneficial for controlling pain. For example, one review of 38 studies concluded that mindfulness meditation could reduce pain, improve quality of life, and decrease symptoms of depression in people with chronic pain (40Trusted Source). A large meta-analysis of studies enrolling nearly 3,500 participants concluded that meditation was associated with decreased pain (41Trusted Source). Meditators and non-meditators experienced the same causes of pain, but meditators showed a greater ability to cope with pain and even experienced a reduced sensation of pain. Summary Meditation can diminish the perception of pain in the brain. This may help treat chronic pain when used to supplement medical care or physical therapy. 11. Can decrease blood pressure Meditation can also improve physical health by reducing strain on the heart. Over time, high blood pressure makes the heart work harder to pump blood, which can lead to poor heart function. High blood pressure also contributes to atherosclerosis, or a narrowing of the arteries, which can lead to heart attack and stroke. A meta-analysis of 12 studies enrolling nearly 1000 participants found that meditation helped reduce blood pressure. This was more effective among older volunteers and those who had higher blood pressure prior to the study (42Trusted Source). One review concluded that several types of meditation produced similar improvements in blood pressure (43Trusted Source). In part, meditation appears to control blood pressure by relaxing the nerve signals that coordinate heart function, blood vessel tension, and the “fight-or-flight” response that increases alertness in stressful situations (44Trusted Source). Summary Blood pressure decreases not only during meditation but also over time in individuals who meditate regularly. This can reduce strain on the heart and arteries, helping prevent heart disease. 12. Accessible anywhere People practice many different forms of meditation, most of which don’t require specialized equipment or space. You can practice with just a few minutes daily. If you want to start meditating, try choosing a form of meditation based on what you want to get out of it. There are two major styles of meditation: Focused-attention meditation. This style concentrates attention on a single object, thought, sound, or visualization. It emphasizes ridding your mind of distractions. Meditation may focus on breathing, a mantra, or calming sound. Open-monitoring meditation. This style encourages broadened awareness of all aspects of your environment, train of thought, and sense of self. It may include becoming aware of suppressed thoughts, feelings, or impulses. To find out which styles you like best, check out the variety of free, guided meditation exercises offered by the University of California Los Angeles. It’s an excellent way to try different styles and find one that suits you. If your regular work and home environments do not allow for consistent, quiet alone time, consider participating in a class. This can also improve your chances of success by providing a supportive community. Alternatively, consider setting your alarm a few minutes early to take advantage of quiet time in the morning. This may help you develop a consistent habit and allow you to start the day positively. Summary If you’re interested in incorporating meditation into your routine, try a few different styles and consider guided exercises to get started with one that suits you. The bottom line Meditation is something everyone can do to improve their mental and emotional health. You can do it anywhere, without special equipment or memberships. Alternatively, meditation courses and support groups are widely available. There’s a great variety of styles too, each with different strengths and benefits. Trying out a style of meditation suited to your goals is a great way to improve your quality of life, even if you only have a few minutes to do it each day. With thanks to Helthline ©

BUDOKAN IN NORTH ISLAND NZ BUDOKAI KARATE AND SELF DEFENCE TE KUITI WAITOMO WAIKATO NEW ZEALAND DOJO LEADER COBUS CALITZ 6 DAN KARATE guntechnz@gmail.com Self Defence classes for Women and Girls (13+) Every Wednesday 5.30-6.30 pm 1960 - 2022 "To train every day as I do, I feel blessed. Through all the years of training we mould our bodies and minds so that we enable ourselves for the unknown and to push through in tough times". Cobusstarted his karate career training with Sensei Loek Lategan in Bloemfontein, SA in 1979. They attended many Gashku together and are still in regular contact. He also had the privilege of being trained by Sensei Whitey Pollett. In addition to his own training, he currently trains women in self-defence to give them the confidence to counteract an immediate threat of violence. He believes it is not only about mastering the techniques but to train in such a way that the subconscious mind kicks in reflexively when being attacked. BREAKING NEWS Cobus is graded to 6th Dan on 11 December 2020 . "Sensei Loek told me the good news. I would like to thank you and the other dojo leaders for the recognition. It is a great honour and I truly appreciate it as it makes all the hours invested all the more worth while. Kind regards, Cobus. OUR LINEAGE BLACK BELT REGISTER