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Psychiatrist Edward Bullmore, who has written about the link between inflammation and depression in his latest book, The Inflamed Mind. Depression, along with anxiety, is a known factor in knocking out concentration.
Continuous partial attention – or CPA – was a phrase coined by the ex-Apple and Microsoft consultant Linda Stone. By adopting an always-on, anywhere, anytime, any place behaviour, we exist in a constant state of alertness that scans the world but never really gives our full attention to anything. In the short term, we adapt well to these demands, but in the long term the stress hormones adrenaline and cortisol create a physiological hyper-alert state that is always scanning for stimuli, provoking a sense of addiction temporarily assuaged by checking in.
Myth of multitasking
Multitasking, or switching rapidly between conflicting activities? With our heavy use of digital media, it could be said that we have taken multitasking to new heights, but we’re not actually multitasking; rather, we are switching rapidly between different activities. Adrenaline and cortisol are designed to support us through bursts of intense activity, but in the long term cortisol can knock out the feel-good hormones serotonin and dopamine in the brain, which help us feel calm and happy, affecting our sleep and heart rate and making us feel jittery.
It would seem then that this physiological adaptation, fostered by our behaviour, is a predominant reason for the poor concentration so many people report. The fact that we are the cause of this is, paradoxically, good news since it hands back to us the potential to change our behaviour and reclaim the brain function and cognitive health that’s been disrupted by our digitally enhanced lives. And this may even be more important than just improving our levels of concentration. Constant, high levels of circulating stress hormones have an inflammatory and detrimental affect on brain cells, suggests the psychiatrist Edward Bullmore, who has written about the link between inflammation and depression in his latest book, The Inflamed Mind. Depression, along with anxiety, is a known factor in knocking out concentration.


For many years Budokan adopted a policy of not charging students for Kyu and Dan grade certification.

We justified on the grounds of malpractice by officials of organisations for the purpose of raising funds, in the larger martial arts groups.

When 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 Fee Structure below, which, needless to say was  below that on the table.

Look upon "meditation" as reflection or even contemplation.
It is simply a moment in time you can find for yourself in your busy world.
This program is designed to get you started on techniques you can teach yourself.

In Section 1 you will learn hoe to sit to sit upright, comfortably and still for short periods of time.
How to use simple breathing to help you raise your levels of attention and the ability to concentrate.
My podcast Simple Meditation is a less than 15 minute must listen in order to get the "feel" of what to do.  

After a short period of practice you will want begin to learn to have a dee
per understanding of your body,  your mind and your world.

For decades I used these simple exercises to help me to get to know my private clients a little better very successfully.

In Section 2 you can take a look at your lifestyle.
How to identify and then mange your feelings and thoughts with the Emotion Grid.
See what character traits you have using the Virtue Register Scale.
Your Positive and Negative Life Influencers Past and Present
Your Inner Monologue

Your very own Mind Map

Using the mind training techniques of meditation to help you understand and address them.

Your upper body needs to be perfectly upright and balanced so that when you complete

your meditation you should feel no muscular stiffness in your back.

Your abdominal muscles and those of the lower back should be completely relaxed

and not be responsible for your upright posture of your upper body.

It is entirely a balanced alignment of the spine.


It doesn't matter whether you are sitting on a cushion on a floor, on the edge of a seat, or kneeling on a stool.

Your knee needs to be below the line of your pelvis - to an angle of 5º/10º which as you can see rotates your pelvis forward slightly.

This makes the lower lumbar vertebrae a little more concave and the muscles of your lower back a little softer.

Which allows you to raise your rib cage in a gentle upswing, making the lower lumbar even more concave.

Without moving your shoulders, extend the head slightly forward and then backward until a gentle stop is reached with a natural lowering of the chin.


Your thighs should not be at 90º to the upright body.




In this position your muscles of the Torso become totally relaxed.

You can "feel" it happening.

From the neck to the shoulders - the upper chest - the shoulder blades - the upper arms - the mid-back - the abdominal muscles and the lower back.

All of your muscles become relaxed and soft and do not feature in supporting your upright spine, as long as you maintain this posture.

Your entire musculature of the upper body appears to feel as if they are all "hanging" from the skeletal frame.




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