STEPS TO GREAT HEALTH
 AND WELL BEING

Over the years I have been alive on this planet earth, I have found a number of essential steps to attaining or maintaining good mental, emotional, physical and spiritual well being...in other words, good health.  I would like to share my findings with you.  Perhaps, you might find that they help you understand yourself better and live a better quality of life.

Breathe...and keep breathing!  All kidding aside, set several times aside each day to take long, slow deep breaths.  For instance, inhale 4 counts, hold 4 counts, then exhale 4 counts. Try to increase the time of each inhale, hold, and exhale (4-6-8-12-counts and so on).  You will increase the oxygen flow to all parts of  your body.   Your lungs will be much happier too.  Plus, it helps to release stress.  If you are ever having a stressful time, take several deep breaths (like mentioned above)... you'll be glad you did.

Increase Water Intake.  A couple of facts changed my outlook on water consumption.  First, our bodies are made up of approximately 70% water.  Second, the planet is also.  So, we need to replenish it constantly.  When your body cries out for water, it lets you know by the pain and symptoms of what are called 'dis--eases' that you feel.  We all complain if we're really hungry or thirsty.  So does your body...we just need to know and  listen to the signs.  (By the way, when your mouth gets dry and you are thirsty, it is generally way past the time your body needed water...you are showing signs of dehydration).

How much should we drink?  Two quarts of water a day (about 6-- 8oz. glasses) should be your minimum.  I carry bottled water with me where ever I go...and all I can tell you is that I have felt better since I've been doing it!

If you would like to read a good book on the subject, I recommend "Your Body's Many Cries for Water" by Dr. F. Batmanghelidj.  It just might change your life.

Proper Nutrition is a must.  There are many good books in stores and articles on the internet now to help you find information on nutrition.  I have always said that if you put orange juice in your car's gas tank, your car won't run properly and will eventually stop running.  I think it is the same with our bodies.

Since every 'body' is different and we all have a different idea concerning the amount of energy we need to perform and accomplish what we need and want to do each day (and how we want to feel), we need to explore our body for ourselves.  What may give one person the energy, etc. that he or she needs, may not be enough for another.

One rule I've become familiar with is that if I drink or eat something and I don't feel good or I'm tired afterwards, I may have consumed too much, or consumed the wrong food or drink for me at that time. I remember it...and change how and what I eat.   I think we need to learn to listen to our bodies more...and that takes developing our awareness of the moment.

Obviously, most cutting edge nutrition information is pointing towards increasing fresh veggies and fruits each day.  Also, we need to reduce the amount of non-living foods (junk foods, etc.) that we eat.

When I prepare to eat, I like to think about what I've eaten lately (previous meals that day and the day before) and then decide what I need to eat to help my body's health.  It takes a little discipline and conscious awareness, but it helps in the long run.

Exercise on a Daily Basis.  Your body can move; wants to move; and, needs to move.  It loves to become and stay limber, strong and agile.  It loves to feel good.  Motion combined with 'emotion' ("I love to work out"; "I love to stretch"; "I love to get stronger"; "I love to do karate, etc" is what combines the mind and body in what we do...Your attitude takes you to higher altitudes.

I heard a saying a long time ago that I always remember:  "Learn it so you know it; use it, don't abuse it or you'll loose it."  It says so much.  We need to learn about our bodies (body knowing) and how we can get the maximum from them.  We need to discipline ourselves in maintaining them and using them rightly.  Stay away from abusing ourselves (I think we can all think of a number of ways).  And, as John Sarmousakis (one of our Program Directors and teachers) said, "People don't plan on living to be old; they need to...if they did, they would take better care of themselves."  Those are words to the wise.

ELIMINATE TOXINS.  It is very important to rid our body of unwanted toxins as well (as our minds and emotions).  When we feel sluggish; have low energy; or feel 'backed up' or 'bogged down', we just may be.

We eliminate toxins from our bodies in various ways:  by way of our skin, urinary track, intestines, and mouth mainly.  Therefore, we can see the importance of keeping our systems 'well oiled'.

Water helps a lot!  See the above information.

Proper food aids us in the digestion process.  Improper food clogs us up.

Exercise and wide range of movements keeps things moving...Enough said.

Everything that's written above (this whole article) helps with eliminating toxins from our whole being.

In addition, there are various natural remedies for helping to move toxins out of our systems.  They are worth looking into.  You may just feel more energetic and youthful.

Good periodic cleanouts are very good for the body...just like they are for your house, business, or car.  Nature does it with seasonal changes.  But, you need to research your own needs and may want to seek the help of professionals.

Massage and Bodywork are very helpful.  Whether you are healthy or are trying to heal from an injury or sickness, massage or some form of bodywork (they're are many) may help.  Benefits vary widely from person to person, but the body generally always feels more relaxed, flexible, and gooooooood.

These modalities also help to remove energy blockages, move toxins along, and reduce or eliminate pain.  

Also, self-massage is very good for you.  Reflexology, acupressure, shiatsu, and general massage can help take away pain in specific areas.  It can also keep your body feeling good and help to reduce the effects of aging.  I do various self-massages each day...it keeps my energy balanced and moving; helps maintain the strength and limberness in my muscles and joints; and just helps me feel better than when I don't do it.

I highly recommend self-massage and seeking a professional to help you.  Also, check out the internet and bookstores for further information.  

Get the proper sleep and rest you need.  With as busy as we all are in our daily lives, we need set aside the proper time to 'recharge' our batteries so to speak.  Yes, meditation or the like helps alot...just 5 or 10 minutes a few times a day can do wonders.  Just doing nothing helps the mind, emotions and the body.

Depending upon what we do with our body will determine how much rest or sleep we need to get on a regular basis.  There is no set number of hours...repeat there is no set number of hours.  

We may have been brought up to think that we need 8 hours of sleep each night, but over the years I have learned it depends on a lot of factors such as activity, nutrition, water intake, exercise, fitness, stress levels, and the other things I mentioned above.

If we 'keep a clean house' uncluttered by garbage, etc. and keep the input and output at reasonable and moderate amounts (no binges or excesses), we may need less sleep than what we thought.  We need to experiment with the factors above over time to see the effect it has on us.

Also, our 'attitude effects our altitude' in more ways than one.  If we get rid of old conditioned thought patterns ("like I need to get 8 hours of sleep"..."I've gotten 8 hours all my life"..."aren't we all supposed to get that amount?"), and venture to try our something new (do the above in this article), we might just find out what we need instead of what we were told we need.

We need to 'listen to our bodies' and follow what's in our heart.  Once we do this, we might just find out that we have an abundance of energy (most of us do and don't know what to do with it, so we drug it, drink it, eat it etc. until it tires so we can go to sleep...is that crazy or what?

Little naps, time outs, or rest periods spread thru out the day are very helpful and energizing...we don't have to wait until we are retired and older to do it...I like to grow 'newer' myself...

When we get natural sleep and rest, and live our life naturally we feel great!  But if you are one of those who 'need a cup of coffee to jump start your engines' in the morning and a drink or something 'to relax you at night before you go to sleep', you might want to take a good look at what you are doing...Of course, every 'body' is different, but we all need to look inside, take inventory, have 'spring cleanings', and listen to what is needed with our life styles.  In this manner, we can determine what is good for us in the short term and long term (quality of life we will live in the future).

Remember we need to plan to live long, happy and healthy.

Keep a Clear Mind.  We need to eliminate the garbage that hangs around us.  It isn't healthy on the physical level, nor is it on the mental or emotional level.  We need to 'clear the clutter'.  Not just get rid of 'stinkin thinkin', but get rid of all thinking so that we can then, once again, think clearly.

Meditation helps do this.  Many people have the wrong idea about meditation.  It is simply the process of doing nothing...it is how the mind is when it stops thinking and you don't fall asleep.

I have found that when I start my day off meditating, I am clearer.  I can accomplish more.  I don't have all the emotional baggage.  I feel better.  I feel alive and 'connected'.  I am more creative.  So I meditate several times each day.  

With a clear mind...with no chatter going on...you will find that you listen better; are clearer in thought processes; can concentrate easier; are more creative; don't react emotionally to situations; and, can learn to use powers that you never thought you had.

So each day, check into your inner climate...check the weather out.  Allow time for you to clear your mind...and leave the rest behind.  It will give you more space to live the life you want to live.  Remember, we are how we think.  Find your inner peace each day...it will spread to the rest of the world.

Pray each day.  It doesn't matter what your view of a higher power or creator is.  If you take time out each day to give thanks for what you've received, you will feel better.  You see, giving thanks for what we've received already means that we already have what we need.  It is coming from an attitude of abundance rather than lack.

Many people think, wish, and pray for that which they don't have...and they continually do it.  For built within that action is the lack of what you want...so that is what you get.

Try giving thanks for being in this world; for becoming who you are; for anything that you want to give thanks for...even the littlest of things.

Gratitude is the highest attitude of spiritual love.

Read, Listen and Watch Inspirational Works.  Often we need help from other sources.  In recent times, there are a wide variety of books, tapes, videos, and internet articles to suit a multitude of interests.  Whether you need to be motivated or inspired you can find it from others today.  Perhaps you will find here or at our school too.

It might be a poem, a song, new philosophy on life, self help information or just something to make you laugh (Many say laughter is the best medicine)...but in any case, if you have this input on a regular basis perhaps it will help balance you.

A great suggestion:  don't wait until you feel you need it when you are 'down', make it a part of every day.  Plan it as part of your day...what better way to live than to be motivated and inspired each day!

Look for our 'Suggested Reading List' in the future.

Keep Learning...Be a Student for Life.  Sometimes we can't wait to be finished with schooling or required research...And yes, it may have 'dummied you down' from having a strong desire to read and continue learning.  But, we are here to learn.  It helps keep us alive and growing.  When we expand our minds amazing things take place. 

Have you ever noticed how you've felt after 'the lights go on' inside of you.  It is the most wonderful feeling I've experienced.  To see it happen with students after becoming aware of a new idea is truly a delight.

Oh yea, reading a newspaper or magazine (the same old stuff with possibly a new name, place or slant each day or week) is not what I mean by inspirational or motivational learning...or learning to be a student for life.  I know it is easy to fall into that trap (I call it the media conditioning trap), but when we become aware of it, we can break out of it...or at least add other reading or tapes to our repertoire of knowledge gaining.

So Remember what it's like to be a good student who is learning all the time.  It keeps you new...and as long as you are new, you're never old.

Work, contribute and give back.  If we go to work each day expressing gratefulness for being able to do so and to help others, our attitude will help us transcend some of the mundane things that we may not like nor have learned to appreciate about our job or work.

One question we might ask ourselves is are we doing what we love?  And do we love what we do?  I feel so blessed to go to work each day knowing that I am doing what I love...and I share that attitude with others.  

It is very simple.  If we spend 8 to 12 hours per day working, doesn't it stand to reason that we would feel better with our lives if we are happy doing what we love to do?  If we don't, we need to change either our attitude or the job we are doing.  Often changing our attitude does the trick.  Otherwise, we might change jobs, but bring the same attitude to the new job, and encounter the same results.  We need to know that we bring happiness with us...wherever we go...we just need to look inside and find it and express it freely.  

Share with other like minded people.  One of the greatest pleasures that we all experience is when someone else is interested in what we are interested in...and we get to share with them.  It doesn't matter whether the subject is sports, politics, hobbies, life-styles, or any subject that we can come up with, if someone else is interested we feel great to share with them.

In an environment where everyone is treated equally and with respect, we can all learn and contribute.  This is the type of culture we try to propagate at our martial arts school.  It fosters a comfortable space where people feel free to bring up ideas; are encouraged and praised by others; and, a positive atmosphere where support is common place.

It feels great...when we know others are thinking, feeling, talking about, and experiencing what we are too.  There is a certain camaraderie that exists...a oneness that brings our experience to a new level.  To share with other like minded individuals who are having a similar experience is wonderful...and if it is a positive, uplifting, and spiritual experience it is bliss.

Be Creative.  We are a creation...created by a Creator.  When we participate in a creative moment (no matter how long it lasts), we are feeling something that feels great.  Sometimes we don't recognize it at the moment...it may take hours or days later to be aware of it, but when we do, we know we were 'connected' to something more powerful and all encompassing than us.  

If we can 'get consciously connected' to this creative process each day, we will feel great...and feel the benefits of it.  It is a joyful experience.  It is one we all need to participate in and encourage those around us to do so likewise.

In this manner, we can feel like we are a part of this creation process.  It is what life is all about.  It doesn't matter what we choose to be creative with (writing, drawing, painting, music, gardening, sports, cooking, etc.), just be involved in some form of this process each day...and then express gratitude for being able to participate in it.

I am very fortunate in that I can be creative with my own art, body and teaching discipline...how I choose to express my discipline in each moment of each day is my own merging with the creative process.  To be creative is to be involved with the very foundational process of life itself.

Play each day.  If we were children growing up we would want to play each day...and the more the better!  We all anguished over when we had to stop. 

But what happens to many of us when we get older?  Many of us stop playing...and then sit around watching sports on TV, listening to the games on the radio, catching the scores on the Internet or in the newspaper, or talking about it with friends or co-workers.  This we call fun.

I think we need to keep playing...it's good for the mind as well as for the body.  It exercises both! And it helps with the socialization process too...you know co-operating with others.  Some call it team work...I think we should call it team play...but, that's just my thoughts and feelings on it 

It doesn't matter what you do to play, just do it...I know it sounds like one of those sneaker commercials, but it's true...Just do it...and do it each day.

Some of us might remember the saying "All work and no play makes Johnny a dull boy."  Why don't we start today to change that if we need to...we might just feel better.  Play each day!

Love.  Love heals all...love cures all...Love yourself and all other 'beings' on this planet and you will find true inner peace and happiness.  Period.  I think this is the mission which we all accepted when we made the decision to come here.

Many of us have trouble even thinking about humbly loving ourselves...I know I did when I was first introduced to the thought.  Then when I started saying "I love myself" over and over again, it felt weird.  But I kept it up and it became easier as time when on.

Peace for the world begins within each of us.  It is simple:  if we all were peaceful within, we would not war with others; we would not use violence as an option to deal with others; and, we would resolve all matters from a peaceful standpoint.  This we must learn to do.

Once we think about finding peace within, we need to begin to understand that we are all creatures of the universe living on this planet together.  Then we can begin to feel this 'connective-ness' or oneness with all beings that are around us.

This is something I came across from a friend and fellow teacher at our school that I think might help with these thoughts:

LOVING KINDNESS MEDITATION OR PRAYER

"If anyone has hurt me or harmed me knowingly or unknowingly in thought, word, or deed I freely forgive them.

And I too ask forgiveness if I have hurt anyone or harmed anyone knowingly or unknowingly in thought, word, or deed.

May I be happy
May I be peaceful
May I be free

May my friends be happy
May my friends be peaceful
May my friends be free

May my enemies be happy
May my enemies be peaceful
May my enemies be free

May my all beings be happy
May my all beings be peaceful
May my all beings be free."  

If we project love outward towards all beings and creatures we will feel different.  We will not feel threatened.  Our attitude towards others will change.  We will see that our respect for ourselves and others is greater.  How others seem to treat us will change...and then we will be living in a different world than before...one that feels good...one that feels comfortable and safe.

Love will replace hatred.  Tolerance will replace intolerance.  Compassion will replace judgment and blame.  Forgiveness will replace guilt.

These virtues I've listed above will be how we live our lives.  Loving who we are and loving what we do will impact us beyond our wildest dreams...but then again, if we can dream it, it can come true.

With a little practice and work, we will feel the power of love and will be grateful for it.  We will finally get to know a little about what the great sages and wise men have spoken about for ages.  We will then be able to do our part in bringing in what has been called by many as "the new age".

Be grateful for all you are and all have done.  Small Circle Jujitsu founder and one of my martial arts teachers and long time friends, Professor Wally Jay, once said "What you do today will determine how you will be tomorrow...and what you did yesterday (in the past) is how you are today."  I will always remember that moment and his philosophical statement.

We must be grateful for what we came into this world with (our so called gifts and talents) and for the help from those who have helped us developed them and others along the way.  

Our character is a result of the work we have done...and it does take work...but what else do we have to do?  We might as well make it fun doing it...that's what I've done and try to do each day.

If we don't like our life, we can blame it on our parents, our teachers, our environment, our government, or others, but it won't change how we are or how we feel about our situation.  What we can do is to take steps to change it.

We need to set goals on how we want to be and what we want to do with our lives.  We need to plan.

A simple exercise to do is to think about your death.  What would you want written on your tombstone?  What would you want to hear your family, friends and associates to say about you?  Once you do this, write all of it down.  Then work on it each day.

Success is achieved one step at a time.

Be grateful for all you have so far.  No matter how small it might be, express gratitude for it.  When you express your gratefulness, you are expressing those thoughts and feelings for what you already have...not the lack of it (like you hear many people complain about over and over again).  This in turn sets in motion and helps manifest that which you want...so as they say, be careful for what you wish for...your wishes might just come true.

I am truly grateful for all the opportunities that I've had in life...the opportunity to express my gratitude each day and night for who I am...for the help that I've had along the way...for all of my blessings...for the love in my life and for the ability to notice it everyday...for my parents and family who gave me many opportunities to learn, grow and transform my life for the better...and for the divine space that I can take refuge in whenever I need to so that I can give thanks for all that has been given to me out of this divine love.  For this and much more I am grateful each day. 

Thank you for giving me this opportunity to share some of the 'Steps to greater health and well being' with you.  It is my hope that you will benefit from my experiences and begin to live a better quality of life that you love.

Peace be with you.