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www.budokanworld.com is the home of Budokan -The House of Martial Ways - a classical Japanese Budo organisation since 1960. BUDOKÁN 1960 - 2022 STRONG IN HAND. KIND IN HEART. The classical budo, or "martial ways" are not combat systems like their forerunner, bujutsu, or "martial arts"; nor are they sports like modern judo, kendo, or karate. They are first and foremost spiritual disciplines, whose ultimate goal, achieved through the most rigorous mental and physical training, is self-realization in the tradition of Zen Buddhism . Donn F. Draeger Classical Budo DAVID PETER PASSMORE 16.04.46 - 23.10.24 Date for your Calendar Saturday 21st June – Flag ceremony 2.00 to 5.00pm Lymington Dojo for more information email: info@budokanworld.com Saturday 29th March 2024 Lymington Dojo Kyoshi Darren Waghorn and Sensei Mike Clapham shared the dojo . Both taught two one hour classes. Kyoshi Darren was teaching laido and Sensei Mike was teaching Aikido. Sensei Mike taught four nage waza techniques (projections) Kote Gaishi, Shihonage, Irimi nage and Kaiten Nage. We used the same six attacks for each Nage Waza. Aihamni, Gyakuhamni, Chudan Zuki, Tate Zuki Jodan, Shomen Uchi and Yokumen Uchi. Our focus was not on speed but correct technique such as good maai, ensuring the Uke is off balance, correct breathing and maintaining Zanchin. After the first hour Kyoshi and Sensei swapped students. Sensei second class welcomed back some former students. During this class was back to basics. We started with Ikkyo and then moved on to Kote Gaishi, for both techniques the attacks were Aihamni and Gyakuhamni. We began with Gono keiko (static practice) making sure the Tori was stepping off the line and then attacking the Uke's center whilst encouraging the Uke to blend with the Tori all of the techniques were practiced Omote and Ura. The main emphasis for both groups in the iaido training was the four building blocks of iai, namely nukitsuke, furikaburi & kirioroshi, chiburi and noto. Practicing these individually can only improve your iai so far. To take it up to the next level these need to be brought together in kata. For the first group this was done by practicing standing versions of the 1st four katas of Seitai iaido. Martial artist must be aware of the surrounding in combat but also in training. An interesting sight for the people watching as a wall was used during Uke Nagashi (the third kata of Seitai) to help the students learn the first part of the kata. The second group, consisting of more senior grades, utilised the first two katas, Yukitzure and Tsuredachi from the Okuden Tachi-waza from Muso Shinden Ryu to practice the building blocks. 2025 is upon us Despite 2024 being a difficult year for the club, we are moving forward in the spirit drilled into us by Saisho Passmore. We have several weekend, one day events planned. These are open to all current and former Budokan members who wish to attend. So dig out your Gi, dust off your weapons and join us on the mat. There will be the usual social gatherings at a local venue after each of the dates. Please keep an eye on the website for any updates, emails will be sent confirming dates and weapon requirements for each session. Saturday 29th March – Training Seminar June 21st – Flag Ceremony & Training with Guest Teachers, a Celebration of Saisho. Saturday 20th September – Training Seminar Saturday 6th December – Training, Gradings and Annual Budokan Christmas Do! There are weekly classes at Lymington Dojo with Sensei Mike Clapham Wednesday and Friday from 7.30pm to 8.30pm If you are interested please email with the address below. for more information email: info@budokanworld.com SENSEIS TIPS We have found that the Sensei's Tips section we launched a good while back now - where does the time go? using local dojo created quite a bit of interest. - So we thought we would post some existing content on various pages highlighted across the site in various locations for all to enjoy. And who better to start this section off, but our good friend of over 35 years now - Kyoshi David Ansell 7 Dan or Chichidan. He accompanied a Budokan team to kyoto in 2008 where we all took part in a World Butokusai staying in a beautiful hotel overlooking this magnificent city. Saisho and Kyoshi Ansell shared a room for 2 weeks and they are still friends to this day. As you will find elsewhere on this site David Ansell helped to host a traditional Open Japanese event with Budokan in Buxton 2011, which was a great success. Toby doing some solo Kata training in Lymington Dojo Toby and Keith doing some Kumitachi training JAPANESE BUDO RESEARCH We publish news stories, 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 here on the Homepage. After that they will be posted on the Budo Research 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. All papers are the responsibility of each individual author and do not necessarily reflect the views of budokanworld.com. Just click on any of the links below to read more. ZEN IS NOT BUDDHISM SHORT EVOLUTION OF JAPANESE MARTIAL ARTS ON THE PRINCIPLES OF AIKIDO INTERESTING FACTS ON HISTORY OF MARTIAL ARTS TRADITIONAL MARTIAL ARTS V MARTIAL SPORTS ANALYSIS OF KICKING TECHNIQUES IN KARATE PHILOSOPHY AND TOKUGAWA BUSHIDO SAISHO SENSEI'S TIPS ON SOME BASICS Basic Karate Blocking techniques and Deflections. A quick run through of some Aikido Basics Basic Karate Striking techniques Basic Aikido wristwork and handling the Bokken 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 - ....read more... 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. A LINEAGE ALL BUT FORGOTTEN The Yushinkan SHINSEI DOJO There are few martial artists in history who have been able to influence an entire generation of politicians, military personnel, police, educators, and civilians alike. Who’s student’s (if only for a day) talked about their experiences with him in detail nearly seventy years after his death. The first San-Dou-no-Hanshi in history. The “God of Kendo” ( Nakayama Hakudo.

LOS REGISTRO DE CINTURÓN NEGRO 1960 - 2021 RICARDO SALMÓN Rayo Ryan 1963* PABLO DUNLOP 1964* VÍA DE TRABAJO DE LA TORREA 1965 FRANK VAN RENSBURG 1966* DAVID PASSMORE 1966 JOHN SINDEN 1966 STAN MAHER 1966 BLANCO POLLETT 1966* RONNIE MOLINOS 1966 WILLIE RIDDEX 1967* VICTOR SYKES 1967* JON WYATT 1967 MICHAEL GETAZ 1967 HERMAN VAN NIEKERK 1968 AUTREY WILKE 1968 LEO LIPINSKI 1968* THEO WOLMARANS 1968 HUGH SADLER 1968 RICKY MARCO 1968 COLIN MATHESON 1968 BOB SIMMS 1968* steven manthee 1968 TREVOR WISHART 1968 DOUGGIE KNOX 1968* JONATHAN GEVISSER 1968 BILL SUTHERLAND 1968 JAN STEENKAMP 1968 DUP DUPLESSIS 1968 STAN HART 1969 HENRY WOLMARANS 1969 FRANK VAN NIEKERK 1969 BILL COLEMAN 1969 PABLO DE CERVEZA 1969 ACANTILADO LOWRY-ROSS 1969* LOEK LATAGAN 1970 don peddie 1970 FORDER KELVIN 1970 MIKE HERSHOWITZ 1970 CORRIE SCHOEMAN 1970 frik willemse 1970 DAVE WILLIAMS 1970 FRITZ SCHREIBER 1970 KURT VAN DUYN 1970 GRAHAM MAXWELL 1970 CARSTENS DE PADDY 1970 NICK ESTAMATIS 1970 KEN LEE 1970 CLIFF LAWRIE-ROSS 1970* CAS PRETORIO 1971* HIERBAS LUZETTE 1971 TERRY BOSCH 1971 DAVE MILLAR 1972 Garganta de Larry 1972 TREVOR STEADMAN 1972 DAVID VOLUNTAD 1973 ROBER MAUVISE 1973 BRAD SHEPPHARD 1974 CRAIG JONES 1974 JOHAN COETZEE 1974 AMADEO NUNES 1974 GREG FORDER 1974 PLATO VIVIAN 1974 JAMIE NOOHAN 1975 BRIAN VAN DER MERWE 1975 BERILO BATTY 1976 JUGUETE MARROT 1976 MARIO STEFANO 1976 BONO DE MICHAEL 1976* BRETT VAN ZYL 1976 JEAN CLAUDE ÚLTIMO 1984 SANDI NOVIO 1976* JESSIE MOODLEY 1976 CHRIS ELLIS 1976 JEROME GUMEDE 1976 WILSON GABA 1976 PAUL GLADMAN 1976 ANDRÉ LABOUCHARDIERE 1976 BRETT VAN ZYL 1976 MARION TINKLER 1976 PRETORIO ROCOSO 1976 NEIL CRAFFORD 1976* HENNIE VAN DER MERWE 1976 * MICK MARTELL 1976 PAUL BUDDEN 1977 PEDRO BUSH 1977 HAMEED KAZEROONI 1977 ALAN HAIG 1977 ROY ESTABROOK 1977 ALAN DAVIES 1977 tony tolva 1978 MARGARET ROGERS 1978 ROBERT ROHREY 1978 PETER MORLEY 1979 ROY MUSHENS 1979 MICHAEL SCHOFIELD 1977 ALLAN PERT 1979 ROBBIE ROWE 1979 MAHMOOD FAHKRO 1979 DEREK FLYNN 1979 CONCESIÓN PRETORIA 1979 HERBIE EDWARDS 1979* MALCOLM SEGAR 1979 JUAN STEENHUIZEN 1979 RAY STRODL 1979 CAROL STRODL 1979 JEAN RESCH 1980* PAUL SMITH 1980 DAVID AGUAS 1980 keith wright 1980 phil nokes 1980 JUAN HEGARTY 1980 SHANE COLEMAN 1981 JULIE TULLIS 1981* TONY VERDE 1982 SUSIE WALTERS mil novecientos ochenta y dos KOBUS GROBLER 1982 TARJETA IAN 1982 SUHAIL ISLAM 1982 JUAN HITCHENS mil novecientos ochenta y dos GAIL COETZEE mil novecientos ochenta y dos ARUN SUBBIAH mil novecientos ochenta y dos DAVID STEWART 1983 CAROLÍN FRANCISCO 1983 KEN BROOKS 1983 ANDY ALGODÓN 1983 DANIEL VAN VUUREN 1983 David Newman 1984 COBUS CALITZ 1984 MARCA DALE 1984 BRIAN MAYO DE 1984 COLIN TOMAS 1984 PARROQUIA DE GORDON 1984 STEPHEN HINDLE 1984 ANDY ZORRO 1985 CAROL LEVY 1985 * ROGER TYM 1985 PETER ROBINSON 1985 BOB ALLAN 1984* Ian Bates 1985 Gary Seghers 1985 DAVID ROGERS 1985 NICKI CHARNICK 1985 PARROQUIA DEL DALE 1985 NEIL STARKS 1985 DIANE VAN VUUREN 1985 ROBIN FULLER 1986 ANDRÉS MARRÓN 1986 * MARCA HINDLE 1986 ATTIE PIEDRA 1986 JON FINCH 1988 LORENZO MARRÓN 1988 keith coetzee 1989 BAILARÍN SHAWN 1989 DAVE EDUARDO 1989 ANDRÉS HILL 1989 MICKY KLEB 1989 BURT MILLIGAN 1989 MICHAEL SPELLMAN 1990 ANA RILEY 1991 BERILO BATTY 1991 keith bosch 1991 STEPHEN HARWOOD 1991 KELVIN DANIELS 1992 Pat Miller 1992 TONY MCLAUGHLIN 1992 JAMES MATTHEWS 1992 FELIPE RYAN 1993 TREVOR HUGHES 1993 HILARY CRUNDWELL 1993 PAUL MADIGAN 1993 DAVID MOTO 1994 KEITH TRIGWELL 1994 RICK WILSON 1994 elizabeth wright 1994 Gary diáconos 1994 TOM FEENEY 1995 MARTIN ROSA 1995 PABLO LÁZARO 1995 PABLO HERMAN 1997 DAVID GOLDING 1998 WAYNE MORRIS 1998 KATHY KIRBY 1999 DARREN WAGHORNE 1999 Juan césped 2003 SALMÓN ROBIN 2004 MARTIN MILNE SMITH 2006 LINDA QUEMA 2007 TED WATTLESWORTH 2007 RICARDO COZENS 2008 MICHAEL CLAPHAM 2008 ROGER MILNE SMITH 2008 CLAIRE MILNE SMITH 2008 NICK SINGLETON 2009 ANDY ROBERTS 2009 DWINDAR NAR 2011 ENERO CLAPHAM 2012 KEITH MOLYNEUX 2012 STEVE CABEZA 2013 EAMON JUNTOS 2013 TOBY MELLOWS 2013 ARTUR SIEPKA 2013 LAURENTIU SUTA 2013 ALEX ROTO 2015 PAUL FLOYD 2015 RICARDO LILLINGTON 2015 TRACY HARPER 2016 PETER BENSON 2016 PABLO MINTO 2016 MARIE PETRELIS 2016 MARCA JOSCELYNE 2017 BRIAN GOODALL 2017 IVOR HOBBINS 2018 CARRO ALISTAIR 2018 CHRISTOPHER HYLTON 2019 CARNICERO 2020 © REGISTRO CINTURON NEGRO/ NÚMERO uno 2022

LÍDERES DE DOJO : Sensei Kim Heaton (4º Dan) – Pinetown – Westville y Bluff KZN - kim.heaton@mweb.co.za Sensei Tracy Staples (3er Dan) – Kloof – Winston Park – Waterfall Area KZN - t.staples@telkomsa.net Sensei Joos Huyzers (3er Dan) – Kempton Park, Johannesburgo - jooshuyzers@gmail.com Sensei Eden Jackson (2do Dan) – Scottsburgh y Umzinto Area KZN - eden@ubtex.co.za BUDO KARATE-DO SA Karate tradicional Shito-ryu Kelvin Daniels (6º Dan) comenzó su kárate en 1967 bajo la instrucción del difunto Sensei Vic Sykes. Después de muchos años de entrenamiento con algunos de los mejores instructores de karate, Sensei Shigeru Kimura, Sensei Tekeshi Masuyama y Sensei Keiji Tomiyama, por nombrar solo algunos, ha vuelto a sus raíces en el Budokan y tiene el gran honor de continuar su entrenamiento directamente. bajo Doshu Richard Salmón. info@highwaykarate.co.za El siguiente es un desglose de las clases de kárate que están disponibles en Upper Highway Area, Durban, Kwazulu Natal: Highbury Preparatory School en Hillcrest, lunes y miércoles de 5:30 p. m. a 6:15 p. m. para estudiantes de tercer año y de 6:15 p. m. a 7:15 p. m. para estudiantes de último año. Escuela primaria Forest View en Waterfall/Forest Hills, los martes y jueves de 5:30 p. m. a 6:15 p. m. para estudiantes de tercer año y de 6:15 p. m. a 7:15 p. m. para estudiantes de último año. Budo Karate-do SA enseña karate Shito-ryu tradicional y otorga gran valor a los numerosos katas y sus Bunkai que se han transmitido a lo largo de los años. Los dojos son amigables y ofrecen instrucción en todos los niveles y edades, además de organizar torneos de estilo durante el año para que los estudiantes participen en un ambiente amigable. Cada año, el estilo ofrece a los estudiantes la oportunidad de participar en un All Grades Gashku, normalmente un evento de dos días. Además, los cinturones marrones y negros tienen el privilegio de asistir a un seminario de capacitación de fin de semana largo (gashku) en un campamento en la playa que termina con la calificación. .. Ganadores de trofeos con Sensei Daniels CALIFICACIONES ANUALES 2020 ESTILO COVID A diferencia de años anteriores, 2020 nos ha presentado muchos desafíos nuevos y ninguno más que mantener a nuestros estudiantes avanzando y calificarlos durante el bloqueo de Covid-19. En el pasado, nuestros Brown Belts y Black Belts fueron calificados durante un largo fin de semana en un resort de playa (TO Strand) en la costa sur de Kwazulu Natal. Desafortunadamente, con las infecciones de Covid-19 en aumento junto con los protocolos requeridos, tuvimos que reducir la escala de la calificación de último año de este año e integrarla el mismo día que la calificación de los grados inferiores. En mi opinión, dadas las circunstancias, esto iba a ser lo mejor posible con el Doshu viniendo y uniéndose a nosotros durante el día. Lamentablemente, debido al aumento en las infecciones por covid, Doshu y yo sentimos que se había vuelto demasiado arriesgado para él asistir. En el mismo tono, uno de nuestros sensei de Guateng que debía volar para asistir también tuvo que retirarse de su calificación. Comenzamos en la mañana con nuestra calificación de cinturón marrón y negro que se llevó a cabo durante tres horas a puerta cerrada. Para gran decepción de nuestros candidatos calificadores, ciertos aspectos de la calificación tuvieron que eliminarse debido a las reglas sobre el distanciamiento social. Esto significaba que no podíamos hacer trabajo de bolsa/impacto, Hokai Kumite, Ippon Kumite o Ju Kumite. El enfoque principal de la calificación se volvió hacia Kihon, Combinaciones y Kata. Al final de la calificación, los padres finalmente pudieron asistir a la entrega de las calificaciones. En general, y considerando el largo período de confinamiento a principios de este año, el estándar fue bueno. Parecería que las Clases de Zoom que habían tomado el lugar de las clases de entrenamiento normales habían funcionado. Por la tarde realizamos otras dos sesiones dividiendo los cinturones blanco, amarillo y naranja en la primera sesión y los cinturones verde, azul y morado en la sesión final del día. La mayoría de los candidatos calificados fueron nuestros jóvenes que en un año normal habrían calificado en junio. La emoción de que finalmente calificaran era muy evidente y, en la mayoría, el estándar era mucho más alto de lo que esperaba. Aunque las circunstancias para la calificación cambiaron a diario hasta llegar a la calificación incluso con la posibilidad de cancelación, en última instancia, creo que el día fue un gran éxito teniendo en cuenta. Muy buen distanciamiento social!

CERTIFICATION With over 60 years of experience and technical excellence to draw on we provide only Black Belt Rank and Title recognition and accreditation to teachers, instructors, dojo leaders and students across all disciplines as a single discipline or as a multi-discipline, on recommendation only. THERE IS A CERTIFICATE OF GRADE OR RANK AND A CERTIFICATE OF TITLE. Each certificate has different wording in English and Japanese. The Certificate of Grade or Rank application is normally completed by the Dojo Leader for a current member of their Dojo. In the event of a Dojo Leader application it must come from an accredited source known to and supported by 2 current Dojo Leaders or Associates. THERE IS A FEE FOR A CERTIFICATE OF RANK. Scroll down for Grading Fee structure. A NOTE ON GRADING FEES For many years Budokan adopted a policy of not charging students for Kyu and Dan grade certification. This decision was justified on the common knowledge of grading systems becoming open to malpractice by officials of larger martial arts groups for the purpose of raising funds. When budokanworld.com was launched in 2010 we decided to ask the Dojo Leaders in the UK/EU/US and other countries, what a fair fee would be to pay for Dan Grades only issued by Budokan. After a few months of deliberation the Dojo Leaders generally felt that Budokan had real value in the technical excellence of their Dan Grades and suggested a number of options from which Budokan settled on the fair and reasonable Fee Structure below which, needless to say is below that which was presented. Esta es una captura de pantalla de los nuevos Certificados de Rango Budokan y es solo para fines visuales. El texto en inglés para cada uno de los certificados aparecerá en el espacio de la izquierda y el katakana en japonés en el espacio de la derecha. Se imprimirá en pergamino Magnollia. Tamaño de papel A3. Explicación del Henko El Henko cuadrado más grande es el Sello de Budokan Los Henko redondos más pequeños son las firmas personales de izquierda a derecha de ricardo salmon david passmore Derrick Wridgway pedro arbusto Doshu Kyoshi shihan Renshi TODOS NUESTROS HENKO HAN SIDO HECHOS EN JAPÓN CERTIFICATE OF RANK Recommendation is based on grading record, years of continuous training, technical skill prowess, accomplishments, dedication and service, attitude, teaching and instruction, heart, values and excellence in personal character. General Ranking guide to the timeline of consecutive years of training. Shodan 1st Dan 1-3 years Nidan 2nd Dan 3-5 years Sandan 3rd Dan 5-8 years Yondan 4th Dan 8-12 years Godan 5th Dan 12-18 years Rokudan 6th Dan 18 – 25 years Shichidan 7th Dan 25 – 32 years Hachidan 8th Dan 32- 45 years HOW IT WORKS 1 Each Dojo leader nominates a person or persons for accreditation and certification by Peer Review* directly to Budokan. These requests may be retrospective. 2 Kindly go to ACCREDITATION for the detail of what is required. 3 Upon receipt of this information by email and any attached documentation, we examine the credentials and all endorsements in text, pictorial audio or video format in support of the application. 4 We defer to two of our Community Dojo Leaders to assist us in the examination of those disciplines outside of our remit - such as Ju Jitsu, Kodokan Judo, Kendo and Kobudo. The personal Henko of each of these examiners will appear on the Certificate of Rank along with the Henko of the Doshu Richard Salmon and Kyoshi David Passmore. 5 A period of 6-8 weeks needs to be factored into the review process. 6 Once a decision has been reached either way, the recommender is informed directly by email. 7 If approved, an appropriate certificate is drawn up, dated, numbered and photographed with the appropriate Henko in place. This photographic evidence of Rank will be placed on the appropriate Dojo Page (in the public domain) for all to see. It wi also be registered for copyright protection and placed in our Dan Grade (Black Belt) Register. 8 If not approved, the recommender is informed as to the reasons why this decision has been reached by email and if appropriate offer outline measures to take that will allow a repeat application to take place within 12 months at no further cost to the applicant. 9 All certificates will be carefully rolled up and inserted into a secure tube and sent by post to the recommender to pass on or direct to the receiver, as appropriate. A signature will be required at each destination if possible. * Peer Review functions as a form of self-regulation by qualified members of our Traditional Japanese Budo Community. Recommendations for a person to be awarded a Certificate of Rank, who is no longer active in Budo may also be considered in appropriate circumstances . CERTIFICADO DE RANGO ESTRUCTURA DE TARIFAS Todas las tarifas se muestran en £ GBP 1 2 3 4 5 6 7 8 Shodan nidan Sandán Yondan Godán Rokudan Chichidán Hachidan 75.00 100.00 130.00 175.00 220.00 260.00 300.00 340.00 CERTIFICADO DE TÍTULO El otorgamiento de Títulos se realiza usando el antiguo sistema Shogoo, como lo usa el Dai Nippon Butokukai de Kioto en Japón, a aquellos que han hecho una contribución destacada al desarrollo del Budo Tradicional Japonés, mostrado liderazgo en la enseñanza y el mantenimiento de un alto nivel de habilidades de Budo durante décadas de servicio continuo. Shogoo se otorga a un individuo altamente calificado de integridad ad honor con un historial comprobado de logros en todas las fases de su Budo. Renshi - Guerrero samurái pulido Kyoshi - maestro maestro samurai guerrero Hanshi - Guerrero Ilustre Ejemplar - Maestro del Camino Samurai En referencia a los tres títulos Renshi, Kyoshi y Hanshi Ren = Entrenador del Camino Kyo = Un Maestro del Camino Han = Un Modelo del Camino Oficiales del dojo Sempai - un instructor líder Shidoin - un destacado instructor principal Shihan - un maestro instructor (Para obtener más detalles, envíenos un correo electrónico a info@budokanworld.com ) OTRAS NOTAS DE INTERÉS SOBRE TÍTULOS DE BUDO JAPONÉS 1. Sensei "Maestro o Uno que ha ido antes": este título es, con mucho, el título más utilizado en karate y generalmente se refiere a alguien de nivel Yon-Dan (cinturón negro de cuarto grado). Muchos instructores senior, incluido Hanshi Masami Tsuruoka, afirmarán que este es el título más honorable que un estudiante puede usar cuando se refiere al senior como su profesor. El título Sensei implica un vínculo estrecho entre la relación del alumno y el maestro. 2. Shihan: "Maestro o Maestro Experto": Es importante entender que el significado de Maestro como se usa en las artes marciales artes es alguien que ha dominado los conocimientos básicos y avanzados {Principios} de un estilo o sistema en particular, por lo que el título Shihan significa alguien que ha dominado las técnicas básicas y avanzadas, así como los principios, conceptos y teorías de su respectivo estilo de kárate. El título Shihan no significa que esta persona haya dejado de aprender porque sabe todas las respuestas. Por el contrario, se les considera los estudiantes más serios y dedicados en cualquier estilo de artes marciales. El título Shihan generalmente se considera un título organizacional solo y tiene poco significado (puede no ser reconocido) fuera del estilo u organización del titular. 3. Doshi: "Maestro líder": título que a veces se usa antes de Renshi (3er dan) 4. Renshi: "Profesor Experto Senior": Este es el primero de los tres generalmente títulos de maestros usados. Aunque este título es independiente del rango, rara vez se otorga a alguien por debajo del rango de Go-Dan. (5to dan) 5. Tasshi o Tesshi: "Aprendiz de maestro maestro": este título fue originalmente el título utilizado en lugar de Kyoshi. 6. Kyoshi: "Maestro maestro, maestro de maestros": este es el segundo de los tres títulos de maestros que se usan generalmente. Aunque este título es independiente del sistema de clasificación, rara vez se otorga a alguien por debajo del rango de Roku-dan y, en la mayoría de los casos, Shichi-dan). (7º dan) 7. Hanshi: "Maestro principal superior": este es el tercero y más alto de los tres títulos de maestro que se usan generalmente. Aunque este título es independiente del sistema de clasificación, rara vez se otorga a alguien por debajo del rango de Hachi-Dan (Cinturón Negro de 8º Grado) 8. Iemoto / Soke Un iemoto puede recibir el título Iemoto u O-iemoto, o el título Sōshō u Ō-sensei en inglés. "Gran Maestro" es a menudo el título que se utiliza. Las funciones principales de Iemoto son dirigir la escuela y proteger sus tradiciones, ser la autoridad final en asuntos relacionados con la escuela, emitir o aprobar licencias y certificados y, en algunos casos, instruir a los practicantes más avanzados.

THE ART OF KARATE KATA EL ARTE DEL KARATE KATA Estética y Poder Kata en japonés simplemente significa forma y su origen se remonta a la relación entre China y Okinawa, durante los primeros años de comercio entre los dos países. Ejecutar y practicar Kata requiere una inmersión completa en el cuerpo, la mente y el espíritu, ya que los tres tienen que estar presentes en el embu o la ejecución, o se pierde la esencia de lo que es el kata. Es la combinación de una gama de movimientos corporales en una variedad de direcciones diferentes, compuesta de técnicas individuales que se vuelven progresivamente más fluidas, pareciendo sin esfuerzo para el ojo inexperto. Incluyen movimientos simples de manos y brazos al principio hasta que se logra el equilibrio basado en el uso de posturas correctas. Estar en la postura correcta en todo momento de cualquier kata es EL principal requisito de equilibrio y movimiento de una postura a la otra. Sin este elemento en su lugar en todo momento, la base misma de cada forma está ausente. Y por postura se entiende no solo la altura y la longitud de cada uno de los que se hacen, lo cual es fundamental, sino la relación de un pie con el otro y los ángulos en los que se colocan para lograr estabilidad en el aterrizaje y ligereza en el toque. y rebote en preparación para el próximo movimiento. Un buen practicante de kata eliminará todo juego de pies innecesario como requisito básico para la fluidez y el buen flujo del movimiento. Una postura erguida relajada y no rígida es fundamental para este flujo. Nivel de los ojos - barbilla metida lo suficiente - cabeza equilibrada sobre el torso - hombros nivelados en todo momento - pecho levemente levantado - dorso inferior hundido - permitiendo movimientos que recuerdan a los de un torero. En un punto apropiado, una vez que se ha logrado el equilibrio sobre dos pies - Se incorporan técnicas de patadas y lleva tiempo dominarlas en el flujo de un kata a medida que el equilibrio se mueve sobre una pierna. La habilidad clave aquí es cómo devolver el pie al suelo y mantener vivo el flujo del kata. Y luego el kata se convierte en un "baile" (el término en este contexto es de origen chino), compuesto por un número designado de movimientos, que se han transmitido a lo largo del tiempo. Kime es un término japonés de artes marciales de uso común, que significa "poder" y/o "enfoque", que describe la tensión instantánea en el momento correcto durante una técnica, donde se observa una quietud momentánea. Es el momento de momentos como este lo que "hace" cualquier Kata. Es aquí donde el poder y el control se fusionan y si pierdes este último, el kata se desintegra en un caos ya que demasiado poder en malas posturas distorsiona la forma de todos y cada uno de los movimientos. Es el error más grande que los karatekas en general cometen cuando realizan kata, ya que en el Embu o la ejecución, la expresión de poder debe contenerse para maximizar el atractivo estético del Kata. La combinación de este flujo de movimiento aparentemente sin esfuerzo junto con la sincronización y la pausa perfectas crea una serie de secuencias que cuentan la "historia" que se encuentra en cada kata, intercaladas con momentos de inmenso poder. Solo se puede describir como asombrosamente impresionante de contemplar y hermoso de ver, ya que esta forma explosiva de ballet atrae estéticamente como el Arte de Karate Kata. Los practicantes de kárate kata leen las diversas secuencias y las convierten en ejercicios de práctica llamados Bunkai, la aplicación práctica de varias técnicas con un compañero o compañeros, que naturalmente conduce a las diversas formas de Kumite, o combate. Pero primero hay que dominar el Arte del Kata. david passmore Kyoshi 2008

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1960 - 2021 JOE BRACONE kárate tenshinkan 5º dan, 3er Dan Tenshinkan RyuKyu Kobujutsu joebracone@yahoo.com 07949713629 Reino Unido HISTORIA Y LINAJE DE TENSHINKAN ESCUELA PRIMARIA BLACKRIDGE Calle principal puerta de baño lothian occidental EH483RJ Miércoles 1800-1900 hrs Todos los grupos ZONA DE COMBATE Centro recreativo Bo'ness camino de gasa, Bo'ness lothian occidental EH51 9QB Cada último sábado, 1000-1200 hrs Clases avanzadas, consultar para confirmar. PRINCIPIANTES Y VISITANTES BIENVENIDOS SEISHIN DOJO Practiqué artes marciales cuando era muy joven, pero nunca me metí en ellas hasta que me aburrí de empujar pesas y otras actividades de gimnasio. Finalmente me uní a Tenshinkan Karate cuando tenía 40 años y nunca miré hacia atrás. Tuve la suerte de aprender karate y luego kobujutsu de Hanshi Hans Haupt 9th Dan Karate y 4th Dan Ryukyu Kobujutsu Hozon Shinko Kai obtenido con el gran maestro Inoue Motokatsu y fundador de Tenshinkan Ryukyu Kobujutsu). Me fui como instructor jefe adjunto de Tenshinkan Honbu Dojo de Sudáfrica. Obtuve los colores del estilo sudafricano nacional y provincial para Kumite y Kata durante muchos años y me gradué en Japón con Kancho Mamoru Miwa, fundador de Tenshinkan Karatedo y ávido maestro de Budo. Las disciplinas que enseño: Tenshinkan Karate es una rama del karate Shotokan como lo enseñó Gichin Funakoshi. El maestro Gichin Funakoshi solía dirigirse a Kancho Mamoru Miwa, entonces un niño, "Tenshin" (el sincero), de ahí el nombre de Tenshinkan. Tenshinkan Karate, aunque conserva raíces muy fuertes con katas y posturas de Shotokan, es un estilo de karate centrado en la defensa y el ataque con la inclusión de goshin-jutsu, autodefensa, técnicas como agarre, bloqueos de articulaciones y derribos. El estilo es muy dinámico y efectivo, se basa y desarrolla en diferentes sabaki (evasión o evitación) y múltiples combinaciones de juego de pies con técnicas de bloqueo y golpe. Cada entrenamiento y prueba de grado o cinturón (Kyu) se basa en un plan de estudios que incorpora kárate predefinido y kata Goshin-jJtsu y técnicas impartidas mediante la aplicación de métodos de entrenamiento específicos. Tenshinkan Ryukyu Kobujutsu fue fundado por Hanshi Hans Haupt en honor a su Sensei. Ambos entrenaron y graduaron con Ryukyu Kobujutsu Hozon Shinko Kai Master Inoue Motokatsu, quien a su vez había entrenado con el fundador de RKHSK, Taira Shinken. Para cada cinturón (kyu), el alumno aprende las katas y técnicas básicas de ataque y defensa de cada arma que componen el programa de artes marciales como: Bo (bastón de seis pies), Nunchaku (similar a un mayal), Tekko (similar para nudillos), Tonfa (similar a la porra de la policía), Kama (similar a una hoz), Sai (similar a una daga parring del siglo XVI) y Katana (la famosa espada del samurái). 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.

Rayo Ryan RAYMOND EDWARD RYAN Nacido el 1 de julio de 1936 Johannesburgo, Sudáfrica Murió el 13 de noviembre de 1989 – Durban - Sudáfrica Ray comenzó su entrenamiento de kárate con Shukokai, donde se asoció con Richard Salmon. En 1963, Richard Salmon y Ray Ryan abrieron un dojo en Sarnia, Durban, que se llamó Budokan. Adquirieron un terreno en Westville, Sudáfrica y con la ayuda de sus alumnos construyeron allí un dojo que fue el primer Budokan Honbu. En 1965/66, Hanshi Chojiro Tani, llegó a Sudáfrica y muchos de los karatekas del Budokan tuvieron la gran fortuna de ser entrenados por él. Su visita fue seguida por Seiichi Fugiwara, Instructor Jefe del Departamento de Enseñanza de WKU (Gōjū-ryū) y más tarde también por Shigeru Kimura Shukokai Hombu dojo. Richard Salmon fue calificado como Sandan en Shukokai Karate por Chojiro Tani. En 1967, Richard Salmon Ray Ryan fue a Japón, donde se entrenó en el dojo de karate-dō Gōgen Yamaguchi en Nippori, Tokio, Japón. En la foto de abajo, se ve a Richard Salmon y Ray Ryan con Chojiro Tani (arrodillado en el extremo izquierdo), Gosen Yamaguchi (arrodillado en el centro), Gosei Yamaguchi (arrodillado en el extremo derecho) y Goshi Yamaguchi (de pie en el extremo derecho). En 1969, Ray Ryan se hizo cargo de Budokan cuando Richard Salmon se había ido para comenzar su Escuela de Liderazgo de Montaña. En 1970, Daivid Passmore introdujo el Budokan en Inglaterra. En 1974, Ray Ryan y varios de los karatecas senior de Budokan fueron invitados por Gogen Yamaguchi a entrenar en su nuevo dojo en la sede de Gōjū-kai en Suginami-ku, Tokio, Japón, cerca de la concurrida zona comercial de Roppongi. En 1978, Ray Ryan fue invitado nuevamente por Gogen Yamaguchi a entrenar en el Karate College iniciado por él en la sede de Gōjū-kai en Suginami-ku. Una vez más, varios de los karatekas senior se unieron a él en este viaje. Los invitados a entrenar en la universidad de Karate se ven aquí fotografiados con Gogen Hamaguchi (sentado al frente en el centro) y Wakako Yamaguchi (segundo atrás a la izquierda). En el viaje de 1978, el karateka Budokan también tuvo la gran fortuna de entrenar con Chojiro Tani. Está arrodillado en el centro del frente. En 1979, Chojiro Tani y Shigeru Kimura regresaron a Sudáfrica y los miembros de Budokan fueron nuevamente invitados a entrenar con ellos. Esto fue organizado por Edwin Ward de Shukukai y tuvo lugar en Radio House en Durban.

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 ©

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