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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.

PORTO ALLEGRE - RIO GRANDE DO SUL Kata Master Arthur Sensei 7th Dan from Porto Alegre (Rio Grande do Sul) performing Seisan in the Brazilian Championship in 2016 he sent us recently. His Kata are excellent and some video are on the way! Visit his Dojo Page YMCA Goju-ryu Karate-do Rio Grande do Sul, Brasil Arthur Xavier de Oliveira Filho (Porto Alegre, Rio Grande do Sul state, Brasil) Brief Biography Arthur sensei (shihan 7th dan - Brazilian Karate Confederation / World Karate Federation) Karate-do Goju-ryu instructor at ACM RS (Young Men Christian Association of Rio Grande do Sul, Brazil) since October 1976. Today, still the sensei. The first black belt to reach 7th grade by FGK, Rio Grande do Sul, Brazil. Chief Instructor: Karate-do Taniguchi-ha/ Brasil. Teacher graduated in Letters (Portuguese and Literature) 5th dan diploma from the Mahato Karate Association - Japan; F.A.J.K.O. 3rd dan diploma Akira Taniguchi student (deceased), 8th dan FAJKO Start at Karate in 1972 with Luiz Watanabe, World Champion in 72, Shotokan. Co-Founder of the Gaúcha Karate Federation and Graduate Director FGK Former kata athlete. Former judo practitioner. Intern and competing students in Japan (JKF Goju-kai) at 90, 92, 25, 26 and 99. Student Handel Dias Champion Kumite Open in Sasebo, Japan, in 96; student, and today instructor, Julio Cunha, 3rd. place at kumite Open Japan (JKF Goju-kai) Diploma Honor to Merit by the Porto Alegre City Council for its contribution to Porto Alegre society, 2012 The exchange took place. 43 years of Karate Goju-ryu at YMCA in Porto Alegre, Rio Grande do Sul, Brazil, October 26, under the general coordination of the entity's sensei: Arthur, in two shifts was trained kihon and kata goju, with other instructors. .holding the legacy of Akira Taniguchi Shihan... Honouring the legacy of Akira Taniguchi Shihan

JAPANESE EMBASSY DEOMONSTRAION YANAGI RYU JIU-JUTSU KYUSHINDO DOJO HANDFORTH CHESHIRE UNITED KINGDOM SK9 3BP 0843 5070123 Chief Instructor CHRIS DAVIES 8TH DAN Registered and graded in Japan chris@yanagiryu.co.uk Days and times of classes Senior grade and Instructor classes Wednesdays 7.00-9.00PM Disciplines Hontai Yoshin Ryu Tensin Ryu Kuki Ryu Chin-Na Qi Gong Battlefield Weapons Ninpo We teach a traditional range of Samurai Battlefield weapons as well as unarmed Jiu-Jutsu techniques and their associated healing arts. These schools of training go back to 1350AD in Japan and 800AD in China as the art of Chinese Ju-Jutsu – Chin-Na. We offer classes, courses and seminars all over the world as well as via our online live interactive dojo. Our therapy training group http://www.TotalTherapyTraining.co.uk offers classes and instruction in the associated healing traditions.

THE ZEN HUT 5 MINERAAL STREET JUKSKEI PARK RANDBURG GAUTENG Disciplines KARATE KENJUTSU KOBUDO MEDITATION AND PHILOSOPHY Chief Instructor RAY STRODL 1960 - 2022 Trained at the Budokan Honbo dojo in Durban from early 1978 under Shihan Ray Ryan and achieved Shodan in 1979. Became part of the Budokan teaching team and ran classes at Pietermaritzburg, Montclair and Durban North Dojos for Shihan, before being settled at the Bluff Budokan dojo which he ran with Carol Strodl. Ray participated in Budokan and all style championships over the years, and was part of the Natal all styles team for 5 years, and became the SA Budo Ryu Grand championship in 1986. After this his focus was teaching, refereeing and administration of Karate as assistant to and then secretary for all-style associations and the Budo Ryu Style. Ray always tried to participate in all aspects of Karate but his focus and love was for Kata and weapons particularly Sai, Bo and eventually Kenjutsu. Ray was graded to Sandan at the last Blackbelt grading that Shihan Ray Ryan held in Durban on 11 November 1989. He was very involved with the administration for the Natal all-styles Karate association but after a long period involved in this aspect of sport karate prefers to focus on traditional Budo rather that sport karate, which he believes has ruined many styles as they began to focus on winning competitions rather than effective combat techniques. Ray has been a practicing Buddhist who studies and writes on philosophy, ethics and providing effective financial advice in a high-tech financial services environment. Ethics is a core area of study, his writing and teaching in the financial services industry. Ray has lived in Johannesburg since 1998, where he has run an Education and Training company which has focussed on developing financial advisers and planners since 2000. During the last few years he has been focusing on development of online learning and education. During this time in Gauteng he has trained in Tai Chi, Jeet Kun Do, Kobudo and more recently Kenjustu at the Tombukai BuJutsu dojo in Pretoria where he is focusing on Mugai Ryu. His training was interrupted by a serious illness and he is now focussed regaining strength and suppleness to be able to participate in Karate and Kenjustu for the foreseeable future

THE BUDOKAN SHIHANKAI All activities that take place within Budokan are managed and operated by its Shihankai. A small group of experienced people, some of whom really do back a very long way indeed. They are all tasked with various responsibilities, ensuring that the technical, educational and organisational standards set by Budokan in all of its operations and entitlements, continue to be at the forefront of its thinking and planning now and for the future of Budokan. The new Budokan Kamiza for all members of the Shihankai and other Teachers and instructors to use in their Dojo. David Passmore FOUNDER HEAD OF DISCIPLINES AND TECHNICAL PANE L MEMBER OF ACCREDITATION PANEL EDITOR, PUBLISHER AND SITE BUILDER OF THIS SITE david@budokanworld.com READ HI BIO Peter Bush DEPUTY HEAD SHIHANKAI MEMBER OF ACCREDITATION PANEL bush.peter@sky.com READ HIS BIO Rob Rohrey MEMBER OF ACCREDITA TION PANEL www.budokan-netherlands.nl rob@budokan-netherlands.nl READ HIS BIO Roy Estabrook MEMBER OF ACCREDITATION PANEL royestabrookcam@aol.com READ HIS BIO Katy Passmore ASSISTANT PUBLISHER AND GRAPHIC DESIGN Darren Waghorne MEMBER OF DISCIPLINES AND TECHNICAL PANEL darrenwaghorne@yahoo.co.uk READ HIS BIO M ike Clapham MEMBER OF DISCIPLINES AND TECHNICAL PANEL michael_clapham@hotmail.co.uk READ HIS BIO Keith Molyneux spungwort@hotmail.co.uk READ HIS BIO Joe Bracone joebracone@yahoo.com READ HIS BIO

1960 - 2023 BUSHIDO & BUDO THE WAY OF THE WARRIOR Bushidō - (Japanese: “Way of the Warrior”) the code of conduct of the Samurai, or Bushi (warrior), class of premodern Japan THE MARTIAL WAY Budo – (Japanese: “Bu – Martial Do – the way. Martial way”) Although the name Bushidō was not used until the 16th century, the idea of the code developed during the Kamakura period (1192–1333), as did the practice of seppuku (ritual disembowelment). Since the days of the Kamakura shogunate (1185 – 1333), the "Way of the Warrior" has been an integral part of Japanese culture. The medieval Japanese military class was attracted to Zen Buddhism, because of the discipline required in its daily practice and its notion of non- attachment, which served each individual well on a practical level as they could achieve an enlightened state which eliminated suffering – the central tenet of all Buddhism. Zen monks occupied positions of political influence in both Kyoto, where the Emperor and the ruling family reigned supreme and in Kamakura, the new seat of the Shogunate, especially when Yoritomo took the title of Seii Taishogun in 1192. Eisai, was a Tendai priest who studied extensively in China and returned to Japan in 1192. He was frowned upon by the Tendai establishment and moved to Kamakura, where he won the support of the newly established Shogunate and set up temples there and in Kyoto. Eisai was generally regarded as being responsible for introducing Zen to Japan and was both politically and artistically influential. The Soto sect of Zen Buddhism was founded by Dogen Zenji with the building of the Eihei Temple in what is now the Fukui Prefecture in 1243. Dogen lost his parents at an early age and was influenced by the impermanence of things. He began to teach Zazen and its central tenet of Shikan Taza or seated meditation as the most effective road to Satori, which can mean personal enlightenment or self-realization. At that time the Minamoto family established Japan’s first military government (bakufu), headed by a hereditary leader called the Shogun. However, the supreme obligation or duty of the samurai was to his Lord, even if this might cause suffering to his parents. The extent to which duty superseded all else is perhaps best exemplified in the story of the 47 rōnin from the early 18th century. These Samurai, who had become masterless (Rōnin) after their Lord had been treacherously murdered, avenged their Lord’s death against the express instructions of the Shogun and afterward were all ordered to commit seppuku. During the Muromachi period (1336–1573) the “way of the warrior” - the Samurai Code of Conduct began to become more refined by adopting selected daily activities, alongside martial training, such as Zen (meaning meditation), ikebana, the tea ceremony, poetry such as the death poem (written by Samurai before suicidal missions or battles) and literature. The sayings of Sengoku-period retainers and warlords such as Katō Kiyomasa (1562–1611) and Nabeshima Naoshige were generally recorded or passed down to posterity around the turn of the 16th century when Japan had entered a period of relative peace. In a handbook addressed to "all Samurai, regardless of rank", Katō states "If a man does not investigate into the matter of Bushidō daily, it will be difficult for him to die a brave and manly death. Thus, it is essential to engrave this business of the warrior into one's mind well”. During the Edo (Tokugawa) period (1603–1867) Bushidō thought was infused with Confucian ethics and made into a comprehensive system that stressed obligation or duty. The Samurai was equated with the Confucian “perfect gentleman” and was taught that his essential function was to exemplify virtue to the lower classes. Obedience to authority was stressed, but duty (“Giri”) came first even if it entailed violation of law. In the mid-19th century, however, the precepts of Bushidō were made the basis of ethical training for the whole of society, with the Emperor replacing the feudal Lord, or Daimyo, as the focus of loyalty and sacrifice. The precise content of the Bushidō code varied historically as the Samurai class came under the influence of Zen Buddhist and Confucian thought, but it’s one unchanging ideal was martial spirit, including athletic and military skills as well as fearlessness toward the enemy in battle. Frugal living, kindness, honesty, and personal honour were also highly regarded, as was filial piety, respect for one's parents, elders, and ancestors. As such it contributed to the rise of Japanese nationalism following the Meiji Restoration (1868) and to the strengthening of civilian morale during the Sino-Japanese War (1937–45) and World War II. Instruction in the code was officially abandoned with Japan’s defeat in 1945. Elements of the code remain, however, in the practice of Japanese martial arts and in the sport of sumo wrestling. Bushido is often referred to as the soul of old Japan and the spirit of the new. Then consider if you would, the similarity between Bushido and Budo. Budo – (Japanese: “Bu – Martial - Do – the way - Martial Way”) As a lifestyle, Budo is known as the The Martial Way Budo philosophy has been developed over time (approximately 400 years) from the teachings of Japanese Bushido. The two concepts, Bushido and Budo, are fundamental to the study of the Japanese martial arts. In essence Bushido is the code of conduct which we, as martial arts practitioners, subscribe to whilst we learn the martial way. In my view it is impossible to practise the one without the other. Miyamoto Musashi said, “The way is in training”. When I started karate at the end of each class, we used to recite the maxims which we were expected to apply both in the in the dojo and in our everyday lives. These were Etiquette, Effort, Respect and Self Control. The study of martial arts requires both the physical aspect and the mental aspect. The training of the body and the training of the mind. To achieve mastery of a single martial art requires a lifetime of dedication and there is no avoiding the physical aspect of the training. We often say, “There is no gain without pain”. At Budokan we expect students to train both within the dojo as well as when in private at home or elsewhere. Progressive skills development is necessary for the attainment of mastery of a martial art and that is why we assess the progress a student makes progressively throughout every year. Students are taught the basics which they are expected to master before they move on to more complex techniques. …. Returning then to the maxims we recited after every class and how they apply to the study of Budo. These require each and every student to observe Dojo etiquette. For example, we always remove our shoes when entering the Dojo. We used to prepare the dojo by washing down the floors at the beginning and end of every class. We bow to each other and to the instructors. We say “please teach me” at the beginning and “thank you” to the instructor at the end of each session. We also meditate for a short time at the beginning and end of each class. The question is why is this necessary? This is an outward manifestation of an inner desire to remind ourselves, and show others outside the martial arts, that we have respect for one and another, the instructors, the dojo, ourselves, and others. One cannot avoid the physical aspect of martial arts training. You have to get on the dojo floor and sweat to achieve progress and it is essential for a student to give the maximum effort on each occasion he practises his skills. This effort is what makes martial arts training worthwhile. The benefits are, I would say self-evident. Exercise is good for one’s health, it helps to rid oneself of negative thoughts and the release of endorphins makes one mentally strong. There is no denying that the practise of martial arts can lead to situations when tempers might flare up. Practitioners must develop self-control and those who don’t soon fall below the estimation of their peers and expectations of their Teachers and Instructors. At the same time as engaging in the physical side of training students learn how to control their breathing, how to focus on what they are doing and what the opponent is doing. We are taught to analyse each technique and what its application might be. They must also engage the mind. We meditate to find a balance within our everyday lives and to rid ourselves of negative thoughts and emotions. It teaches us to focus. Having regard for the aforesaid I must return to the concept of “Giri”! Giri - pronounced ‘Gidi (as most Japanese people cannot roll the “R”’ ) is a Japanese concept roughly corresponding to duty, obligation, justice, and correct action. There is no equivalent word in the English language. It should be a very important rule for practitioners of the martial arts. This concept has attracted a great deal of interest from the rest of the world. What concerns me is how many students of Budo understand the concept of Giri and how few regulate their actions and thoughts in keeping with the concept. Giri transcends limits of right action, duty, courtesy, obligation, and right thinking - which emanate from the Eightfold Path of Buddhist philosophy. Early students of Bushido studied the ‘kashoki’. These are five scrolls with wide-ranging content, including Samurai knowledge with moral precepts, the knowledge of ordinary people, the teachings of Confucian Buddhism, Mencius and others. It contains moral precepts which explain theoretical aspects of Bushido. The fifth scroll has an important definition that was made by a Samurai and is therefore the first known description of morality in Bushido. The Bushido spirit was the Kashoki. The fifth scroll provides that “The essence of Bushidō is: do not lie, do not be insincere, do not be servile, do not be superficial, do not be greedy, do not be rude, do not be boastful, do not be arrogant, do not slander, do not be unfaithful, be on good terms with comrades, do not be overly concerned with events, show concern for one another, be compassionate, with a strong sense of duty”. Being a good Samurai takes more than merely a willingness to lay down one's life." In my view this is Giri. Over the last 100 years modern societies have encouraged their citizens to adopt a social and political doctrine of individualism and wealth creation and I believe we have lost sight of Giri. And with reference to the Kanji of Bushido and Budo (above) it may be the latter that will fade away, whilst we will continue to revere the former. Peter Bush October 2021

HUT 15 TILGATE RECREATION CENTRE CRAWLEY WEST SUSSEX RH10 9BQ SHINSEI DOJO Chief Iaido Instructor David Ansell 7th Dan Kyoshi Dai Nippon Butokukai 5th Dan British Kendo Association davidransell6@gmail.com Phone 07311219671 Iaido training times Monday 8.00pm - 9.30pm Wednesday 8.00pm - 9.30pm BEGINNERS WELCOME THE FORGOTTEN LINEAGE OF THE YUSHINKAN OF NAKAYAMA HAKUDO READ MORE Chief Kendo Instructor Alex Ansell 5th Dan British Kendo Association alexansell@yahoo.co.uk Phone 07399 721662 Kendo training times Tuesday. 7.30pm -9.30pm Thursday 7.30pm - 9.30pm BEGINNERS WELCOME

WORKSHOPS DECEMBER WORKSHOP GO TO BUDOKAN LYMINGTON DOJO PAGE Budokan Karate We missed our workshop in 2019 but at last we were able to host it at the Lymington Dojo on Saturday 4 December. Thank you to those Budokan stalwarts who made it from Norwich, Shropshire, Sussex and London to come and join the locals for a workshop that focussed entirely on the fundamentals of our Karate. Budokan has a proud history, legacy and lineage going back 60 years. It has an impressive Black Belt Register, of over 200 people of which the majority come from the UK. Budokan has spawned over 70 Dojo in various countries and consequently a large number of Sensei too over the years. There are two additional elements both close to my heart that Budokan is also well known and respected for. The first is our mantra - “Strong in Had - Kind in Heart” - “Kokoro ni - Tsuyoi te”. The Japanese kanji for this will appear on all future Mon. The other is just as important and that is our reputation for high standards of technical competence. As the first SHO (as in Shodan or First Dan) or Founding Sensei and Chief Instructor, here in the UK, I take it upon myself to be the Guardian of technical competence at all levels across all Budokan Dojo. All Budokan Teachers and Instructors should be teaching the same fundamental and basic techniques in the "Budokan Way'. And all Budokan Black Belts know this way to be the "rigorous mental and physical training towards self-realisation in the tradition of Zen Buddhism". Alex and Tony working on their Ananko basics. Will B doing MaKeri during Ananko THE FUNDAMENTALS OF BASICS IN KATA BREATHING - Kokyu - The Power of Co-ordinated Breathing STANCES - DaChi - Right Length - Right Width - Right Angle POSTURE - Shisei - Upright - Head Balanced - Eyes and Shoulders level MOVEMENT - Balance - Rotation - Stillness POWER - Stopping, Starting and Release GLIDE WALKING - TsugiAshi - Smoothness from Point to Point JANUARY WORKSHOP GO TO LYMINGTON DOJO PAGE 1/1 Budokan Aikido We practise the aikido that emerged from the Aikikai in japan in the mid to late sixties. Chiba Sensei was chosen to bring it to theUK against his wishes. His brief was basically to beef up the aikido community here. And that is exactly what he did do. The style of Aikido at the Aikikai today has little resemblance to Chiba’s aikido at all. And with the emergence of all of the other styles of Aikido such as Yoshinkan, Tomiki, Ki Aikido to name a few - Chiba chose to refer to his Aikido as that closest to the original Aikido of the Founder and called it Traditional Aikido. And that is closest to the Aikido that we practice today and we retain the same name. Because here at Budokan we practice all of our disciplines in the same spirit of Budo that Chiba endorsed and that has become part of an already existing hallmark of Budokan. When Chiba went to live in the US, Budokan came under the influence and flair of the technically minimalist and highly effective Aikido of Tamura Sensei. Both contributed to what we refer to today as the “Budokan Way”. KokyuNage and the Art of Ukemi Kokyunage are generally described as breathing projections and so they are to be practised with breathing in both mind and body. That is coordinated and synchronised in both mind and body. So the practice of Kokyu Nage begins to be taught using the Kgeki Ho - what are generally referred to as the entire range of “attacks” used in aikido. Many students struggle with the idea that Ukemi in Kokyu Nage is no longer the response to the feeling of pain but the conscious choice to synchronise pure action in role play, Only pure action takes place One executes the action - the other takes ukemi. As pure action that requires blending into the flow of the technique and becoming a part of it. In other words there is no "attack" and no "defence". Which is completely alien to early stage aikidoka. Whilst taking ukemi is an essential and important part of the ability to become skilful in the practice of Kokyu Nage, there are however a few things that are more important to get right first. Breathing It is a basically simple premise - Breath in when receiving and breath out when projecting. Perception and Timi ng Students don’t naturally perceive potential danger in the dojo. But if you create the perception of dnager approaching and act accordingly you will move more smoothly and more importantly, at the right time . Maai Part of this perception is to establish the right distance at all times in an ever changing scenario. to limit the danger but more importantly to occupy the exact space at the right time. Sabaki And this is done using Sabaki - your angle of movement - particularly Irimi. And Ushiro Tenkan - especially when you need space - quickly.

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 ©

PRETORIA AIKIKAI, SOUTH AFRICA Training is done in an energetic, friendly, safe and non-competitive atmosphere. Beginners and advanced students train as a close, integrated community and family unit in the same class. The pace varies according to the experience and seniority of each member. Beginners and visitors are always welcome. DISCIPLINE AIKIDO – Traditional INSTRUCTION Paul de Beer (6th Dan) Cell: +27 (0)83 636 1764 E-mail: aikido.pretoria@gmail.com Website: www.AikidoPretoria.co.za VENUE The dojo is situated in a basement on the western side of the Rembrandt hall in the LC De Villiers Sport Centre of the University of Pretoria, South Street extension (East), Hatfield, PRETORIA. GPS Coordinates: S25° 45.198 E28º 14.965 PRACTICE TIMES Mondays: 18:00 to 19:30 Wednesdays: 18:00 to 19:30 Fridays: 18:00 to 19:30 The dojo is closed on public, as well as certain University/School holidays. THE DOJO: The Pretoria Aikikai was established in 1979. It continues to play a central role in the training of instructors and the spreading of Aikido throughout South Africa. Tuks Aikido is situated in Hatfield and serves as the central dojo in Pretoria. It is run by Mr Paul de Beer (6th Dan, Aikikai, Dojo-cho) with the aid of assistant instructors. It has close ties with Aikido groups in Japan, Italy, Guam, Great Britain, Hong Kong, New Zeeland, Australia, Canada, China, Russia and Reunion. Seminars and exchanges take place at regular intervals. "Kindness is the language the blind can see and the deaf can hear" - Mark Twain AIKIDO-A TOOL FOR SENSIBLE LIVING REDISCOVERING AIKIDO

IAN CARD So very sad to hear of the passing of Ian Card from cancer. Here is a picture we have of him taking a class at the notorious but much loved High Rocks Dojo near Tunbridge Wells in 1980. Hello Sensei Just a few words I've put together about Ian who would have been celebrating his 70th Birthday today.....27 June 2020. Hope all is going well with you and the club Best wishes Smudger We started training together at the TA hall in St Johns Road Tunbridge Wells 52 years ago It was hard Karate. Ali was on hand to take the money and to take the splinters out of our feet! We went to various locations to train over the years. One time we were training in London where we both got a lift with all the mats in a transit van we had a hard training session with free fighting Ian caught Ken so hard it broke his sternum after training we went to the pub had a few pints of fullers and then home in the van with Ken who kept telling us not to make him laugh as it hurt Ken made a quick recovery and was back training with us. Ian went to train in other areas enjoying kickboxing, boxing & jujitsu, he was also a bouncer at a night club for a while. But his heart belonged to Budokan. I fought him, I fought with him, I had a good drink with him many times he was my best friend. Your old mate Smudger.... Ian with his soulmate Frances.