Mindfulness & Meditation

What is Mindfulness? 

According to John Kabat-Zinn (here), Professor of Medicine Emeritus and creator of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School, and founder of the Mindfulness Based Stress Reduction (MBSR) program, "Mindfulness means paying attention in a particular way; on purpose, in the present moment, and non-judgmentally." 

Mindfulness enables you to see things more clearly, free of self-imposed filters and preconceived notions; you see things as they are, rather than as you want them to be. By undoing mental and physical knots and tensions, it increases your sense of being fully present in the moment, giving you greater strength to face different challenges, large and small, in your daily life.

Through the practice of Mindfulness you will learn formal seated meditation, breathing techniques to calm body and mind, a ‘Body Scan’, and even how to eat more mindfully, among a host of other techniques and practices that don’t involve sitting cross-legged on the floor.

Can Anyone Learn How to Practice Mindfulness?
Um ... yes. Mindfulness can be taught to anyone from young children to adults. 

What are the Benefits?
Among other things, you may experience:

• more energy and enthusiasm
• a more relaxed mind
• a greater capacity for physical relaxation
• enhanced self-confidence
• more compassion toward others 
• and an increased ability to handle stressful situations 

Additionally, it has been my personal experience that a regular mindfulness/meditative practice is effective in overcoming stress, worry, addictions and more. It leads to peace of mind, a deeper sense of well-being, greater focus and creativity, and improved relationships. It helps you to: be more emotionally aware; more attentive and fully engaged; put aside preoccupations and wake up to what is happening right now.

Studies at Harvard and other top Universities have shown that as little as 6 - 8 weeks of mindfulness meditation brings a significant increase in grey matter concentration in regions of the brain associated with sustained attention, emotional regulation and perspective.

Mindfulness has also been used to deal with specific issues such as anxiety, depression, post-traumatic stress disorder (PTSD), management of chronic pain, dealing with the effects of cancer, and even the slowing down of the progression of Alzheimer's. 

Mindfulness Meditation is helping our soldiers deal with Post-Traumatic stress Disorder

As a daily regimen of exercise strengthens and tones the physical body, regular meditation is fitness for the mind and spirit. Who among us wouldn’t enjoy more contentment and less stress in life? Meditation provides you with the best conditions for training your mind to be calmer, clearer and kinder to yourself.

Many people believe that to meditate you must sit cross-legged, perfectly still on the floor for long periods of time, chanting mantras, while patchouli incense burns. Although you can do this, there are as many different ways to meditate as there are people. The most important thing is to be comfortable; so it doesn’t really matter whether one is sitting in a chair or on a cushion, standing against a wall, laying down, or supported in other ways.

Meditation has been practiced in various forms all over the world for thousands of years by people from all walks of life. Children from as young as five and adults well into their 90s can all learn and benefit from meditation.

What is the difference between Mindfulness and Regular Old Relaxation? 

A good question! Meditation can be profoundly relaxing and even though they may sometimes feel the same, meditation and general relaxation are actually two different things – but they don’t have to be!

There are many different ways to just relax – taking a nice long walk, sitting and listening to music, a conversation with a friend, playing with your dog in a local park, swimming, watching TV or reading a good novel, or even just chilling out in a comfortable place with nothing to do or nothing in particular upon which to focus your attention for a period of time.

Meditation is a practice where you train your mind to become more aware of the present moment, the here and now.

The cool part is anything, therefore, can be meditation when done mindfully – washing the dishes, taking a shower, gardening, making love, even those activities mentioned above. Whenever the mind is focused on this moment, and distractions are eliminated, that is a form of meditation. Which means that, although we often choose to sit while practicing, in truth one can meditate anywhere ... at any time ... while doing anything. 

Mindfulness: Good for What Ails You
For the longest time in the West, meditation was thought of as being the domain of hippies and the New age movement.

But the theory that meditation can reduce stress, depression and even chronic pain is one that has been gaining in momentum in the medical community in recent years. Mindfulness Based Stress Reduction (MBSR) as taught by Jon Kabat-Zinn at the University of Massachusetts Medical School, and Mindfulness Based Cognitive Therapy (MBCT) as taught by Mark Williams at the University of Oxford have quickly become the interest and choice for academics in the mental health field, and organizations such as the Mental Health Foundation (MHF) and the National Health Service (NHS) in England.

How do I Know if Mindfulness is for Me?
Are you breathing? Then mindfulness is for you.

Let’s face it, there are very few (none) of us who don’t need a little relief from the stress and pressure of daily life. We are all faced with bills, family obligations, demands at work, school, anxieties in personal relationships, too-little-time, and health issues.

Everyone can benefit from developing a more mindful approach to Life.

In our Saturday meditation sessions we have teachers, parents, office workers, moms, dads, and others.

Meditation ... Not just for hippies anymore!

Meditation is useful for anyone who is ready to look directly into themselves and learn new ways of responding to what life brings. It is entirely secular and suitable for those of any religion or none.

Some people want to learn better how to cope with stress in their work or family life; and some people simply want to learn to appreciate their lives more fully, letting go of preoccupations. Some people come because they want to work with a particular issue: depression or anxiety, or chronic pain, for example.

The principles and practices explored in the Saturday sessions are relevant in each case.

If you would like more information, or to reserve a spot on the mats, please call (570) 332-4377 or email me at barnesmartialarts@yahoo.com. 

Self-Defense is Found in the Simple Things

At Barnes Martial Arts, we teach self-defense -- but not like other Martial Arts studios. We teach that self-defense -- real self-defense, genuine self-defense -- transcends the physical; it is more than knowing how to kick or punch, or wrestle someone on the ground. Yes, we teach our students -- adults and children -- how to physically, effectively protect themselves from dangerous people and situations. What kind of school would we be if we did not? But we also teach that when it comes to safety, escape is nearly always the first, best choice; fighting is a last resort. Using verbal techniques and body language to reduce or deescalate incidences of potential violence is another area we address.

 Since "self-defense" forms the greatest part of our curriculum, we have an inherent responsibility to our students, their families, our community, and to our own integrity to ensure their protection in any area of their lives. 

If all one knows is mayhem and physical violence, they may be a "fighter" (and I harbor personal doubts even about that), but they are not a Martial Artist. Real Martial Arts balances the efforts of the body, with practices of the mind and heart. Just as important, therefore, we teach that self-defense is found in the simplest of things.

Fitness may be the ultimate self-defense for the body. Unfortunately it may also be the most overlooked. Martial Arts can be part of an overall healthy lifestyle; but ... you can take the most effective, deadly, infallible, butt-kicking art on the planet ( is there such a thing?) and put in to hands of an obese, out-of-shape, unfit, can-barely-move individual and it becomes virtually useless. Like a high-performance or luxury car, the human body requires a continuous supply of high-quality fuel (see Good Food, below) and oxygen to keep running at maximum efficiency. If you put in cheap, low-grade fuel, there is a good chance both will become sluggish or break down. The difference is if the car breaks down you can get a new one ... the only body you will ever have is the one you were born with, so it benefits you to defend it properly. Like the red lights on your car's dashboard, pay attention to the signals your body is sending -- pain, weakness, fever, nausea, etc. A little preventative maintenance can save, and is preferable to, a ton of after-care. At Barnes Martial Arts we suggest regular exercise -- a minimum of 30 minutes/day, 3 days/week (Martial Arts are great exercise .. hint, hint); get plenty of sleep; eat healthy -- avoid sugar, excessive alcohol, fried and highly processed foods; and drink plenty of fresh, clean water. Just as taking care of your automobile can ensure that it runs in top condition for many years and hundreds of thousands of miles, smartly keeping your body fit leads to a longer, more pleasant, productive life. 

Kindness, for example; kindness is a beautiful form of self-defense. Kindness, without expectation of reward, payment or even personal benefit, is self-defense for the heart and soul. It is our studio philosophy that if we want a kinder world, we must all be an active part of the solution. It is not enough to "talk the talk", we must "walk the walk". Accordingly, we instruct students to take our lessons "Out of the Dojo, Into the World".

Good food --and the appreciation of it; there’s a fine, fine kind of self-defense. Our Western diet -- highly processed, full of artificial flavors, colors and preservatives, and high in sodium, fat and calories -- is killing us. We lead the world in chronic obesity, diabetes and heart disease. Therefore, clean healthy eating, mindfulness of what goes into our bodies, and an emphasis on fresh, wholesome vegetables, fruits and lean protein, will do as much -- perhaps more -- to protect us from harm than knowing how to punch someone in the face.

Oh, and how about love of community? Participation in --and love for --one’s community is a kind of self-defense that’s impossible to put a value on. Why? Because we're all in this Life together and only for a relatively short time. Two of the definitions of community are: (A) "a feeling of fellowship with others, as a result of sharing common attitudes, interests, and goals", and (B) "a group of interdependent organisms of different species growing or living together in a specified habitat". By getting along, seeking out similarities and establishing common ground, by promoting peace and harmony, and helping one another, instead of constantly being at loggerheads because of perceived differences, we benefit ourselves and future generations. 

And my favorite kind of self-defense, by far, is found in a simple rule, The Golden Rule: "Treat others as you would want them to treat you." The reasons why this is important should be obvious.

Simple. And simply perfect.

At Barnes Martial Arts, we like Tom Callos’ (www.tomcallos.com) description of self-defense too: “Self-defense isn’t only about personal protection, it’s about taking care of the people around you and the place you live as well.”

And of course, self-defense training at our Studio is all you already imagined it to be, but with this particular attitude about it, self-defense becomes about living a good life. What a great idea.

For information about our school and self-defense lessons for today’s world, check us out on Facebook (here), contact us at barnesmartialarts@yahoo.com or give us a shout at (570) 332-4377. (CREDIT: This post was inspired by and adapted from the writings of my mentor, Tom Callos, of the100.me (here) and the Ultimate Black Belt Test (here). Thank you, Tom, for your wisdom, insight, and continuing guidance.).

Supercharge Your Brain with Meditation

This insightful article from Psychology Today illustrates seven distinct ways that meditation supercharges the human brain.

What are you waiting for? Join on on Saturday, February 6th at 10:30am to supercharge YOUR brain!

https://www.psychologytoday.com/blog/prime-your-gray-cells/201511/7-ways-meditation-supercharges-your-brain

How to Find Stillness in Meditation ... and in Life

As we prepare to begin weekly meditation sessions at the Studio, I thought it best to examine the reasons and benefits of maintaining a regular meditative practice. 

Many of us struggle to sit still -- not just in meditation, but all of the time; we find it nearly impossible to turn ourselves “off”. Like a live wire humming with electricity we seem to feel we must always be doing something.

Impatience and restlessness consume us. 
Tension throbs in our heads. 
Nervous tics manifest in our gestures. 

Presenting as depression, anxiety and cardiac issues, stress is literally killing us. Even when our bodies stop moving – when we are watching TV, or reading a book, for instance – our minds spend so much time racing from one errant thought to the next that we find it difficult, if not impossible, to focus on the very things we do to relax. 

No matter where we are or what we are doing, we feel embroiled in chaos. 

In the car – we want to get where we are going and get there now; consequently, the cars in front of us are never driving fast enough; there is always some delay – construction detours, extra long red-lights ... it all conspires against us. The resultant emotion can manifest as anything from mild annoyance -- "How dare they inconvenience me!" -- to full-blown road rage.

Waiting in line at the store – of course, the person in front of us not only has two carts full of groceries and, of course, they are paying by check, but wait just a moment while I find my pen, I know it’s in here somewhere. 

At work or in school  – we have a thousand things to do, reports are due, deadlines must be met, there are meetings to attend, work piles up, parent-teacher conferences that cannot be missed, there isn’t enough time in the day, and yet the clock drags. 

At home – we have yard work, laundry, house cleaning, meals to be prepared, school lunches to be packed, kids have to go to piano lessons, sports, and doctor’s appointments. We cook our meals in minutes in the microwave or order takeout from the drive through since we don’t have time to sit down to a proper, healthy meal. Our foot taps incessantly while we wait for web pages to load, cursing under our breath if they take more than a few seconds.  

Suddenly it’s like everything has to happen right now and you cannot sit still until it’s done.

And it’s not just you, is it? 

Look around. The world itself is in a rush, people hustling and bustling, constantly moving, hurrying to get somewhere, -- anywhere! -- other than where they are! 

It seems everyone is losing their collective cool a little too quickly these days. Tempers flare at the slightest provocation. We hurl insults and names at one another. We grit our teeth and find ourselves just one misspoken word away from a physical altercation ... as if that would deescalate the tension.

Why? 

Maybe it’s our culture of instant gratification. Maybe it is the advent of technology that is supposed to provide convenience and make our lives more efficient. Maybe it is advertising that sells us on the idea that we constantly have to have more, that happiness comes from things we can buy: if we only buy this program, take that pill, wear these shoes, drive this car, live in this neighborhood, we will be better than the other guy. 

Or maybe ... just maybe ... it is something deeper, something compounded by all of those things. 

Maybe we have lost touch with a fundamental part of ourselves, a connection with the greater world around us, the rhythm of nature. At our very core is a part that recognizes the need to slow down, be patient, and live in the present moment.

Through meditation, I have learned that stillness is not just an external posture. There is a deeper internal, and, yes, spiritual dimension to stillness. 

Allow me to present these 4 simple tips for how to be still when you meditate.

4 SIMPLE STEPS --

(1) DON’T MOVE

This seems obvious, but you’d be surprised -- or maybe not -- by how hard this can be. You must commit to not moving at all. Don’t just plop down somewhere and try to be still. Rather, make a commitment to yourself that you are going to do this and then persevere.

Your focused intention will make a huge difference.

Like anything new, it will take practice. Unless you already train in Martial Arts or yoga, it may not come naturally. In the beginning, you will almost certainly think of a million things that need to get done, even more that cannot be done without you. Your mind will flit restlessly from thought to thought to thought; you will fidget on your cushion or in your chair. When I first started, I managed to sit still for maybe 30 seconds before I knew I had to get up, before my muscles would start twitching with kinetic energy. I willed myself to remain in place, though, and after a few sessions the feeling began to diminish. Soon, I was sitting for 20 minutes, then 30, then an hour. The longest session I ever did was almost six hours, split into two 3-hour sessions with a slight break in between. So progress is not only possible, it is inevitable

With practice and patience -- a lot of patience -- you will master this. 

(2) START SIMPLE

It’s important to build your confidence in being still. You don’t need to follow a complex ritual, recite intricate mantras, or deck yourself out in robes (unless you want to ... then, by all means go for it!).

Find a comfortable spot, sit down, close your eyes and breathe. It really doesn’t need to be any more complicated than that.

Depending on your level of practice, sit still for an appropriate amount of time.

For example, if you are a novice, try sitting perfectly still for 1 minute. If it goes well, increase it to 2 minutes. Then try 5 minutes, etc.

As I said above, I started with 30 seconds. I would sit quietly in my chair, legs crossed and hands laid loosely upon my knees in half-lotus position (not a necessity, by the way), and I would follow my breath. If a thought arose – and a ton of them did – I would notice it, and then return my attention to my breath. The more I practiced, the easier it became to focus solely on my breath and to quiet my mind.

You too can find your comfort threshold and practice right at the edge, slowly increasing your capacity for stillness.

(3) PAY ATTENTION

When you are sitting still, notice what’s happening. Notice the thoughts rising like bubbles but do not attach to them. How does being still affect the quality of your awareness? Don’t devote a lengthy amount of time to thinking about it, just observe.

When you are able to sit still for long periods of time, you will start to notice the profound relationship between outer and inner stillness. The inner stillness that you are cultivating will carry over into your daily life; you will be calmer, more relaxed, more aware of your surroundings, more acclimated to the present moment, less prone to anger.

The stiller you become, the deeper your capacity for meditation; but more importantly, the stiller you become, the more peaceful and aware you become.

The stillness becomes an oasis in the midst of a busy day; the calm center to which you retreat when life becomes hectic or overwhelming. In such times, you tap into the reserves you have built up.

And meditation becomes a state of being rather than something you do.
 

(4) RELAX

It’s easy to experience tension when trying to be still. I read once that meditation is the perfect middle place between being alert and relaxed; the experience of that middle place is deep inner stillness.

There is no tension in that stillness. You are alert and deeply relaxed.

In order to achieve relaxation, you must breathe. Many schools of meditation tell you to breathe normally as you meditate. I have found, on the other hand, that deep breathing, from the abdomen – the center – helps to promote a relaxed body and a calm, peaceful mind.

Try this: after you are seated comfortably, take a few – say, four or five -- deep, cleansing breaths; breathe in slowly for a count of four,until your lungs are full (but not over full to the point of discomfort), hold it for another count of four, then exhale very slowly four a count of four until your lungs are empty. You can do this as a “cleansing ritual” prior to your actual meditation, or as the focus of the meditation itself.  

As you learn how to be still in meditation, it is important to remember to relax at all times. Meditation is the opposite of tension. It’s all about release and freedom.

To experience the many benefits of meditation, I invite you to join us at the Studio, Saturday mornings at 10:30, beginning February 6th, 2016.

Sit with us.
Breathe with us.
Become still and centered. 

For more information, please call us at (570) 332-4377 or email us at barnesmartialarts@yahoo.com

What is The Gratitude Project?

What is The Gratitude Project?

For several months I have been discussing my thoughts with various students for a community action team that we have, subsequently, come to call the The Gratitude Project. It began as a germ of an idea, a persistent notion that our Studio was/could be more than just a place where people learned to punch and kick and grapple, -- there are already so many schools that fulfill that basic need -- more than just another faceless business. I had this inspiring thought that because of what we teach – our focus on educating people on the deeper lessons of the Arts and of humanity and character -- that we are uniquely poised to bring something ... more ... to our community.

Over time and through meetings with students, parents and some very engaged community volunteers like Louise Keller of the Domoestic Violence service Center, the idea began to evolve and finally crystallize.

Now, I’d like to take a few moments of your time to clearly share what The Gratitude Project is ... its purpose and its goals.

Although hosted by/at the Studio, The Gratitude Project is a completely separate entity from our regular physical Martial Arts curriculum. It is – or will be – comprised of students, parents and members of the community at large who are interested in building a legacy of Kindness, compassion, giving, service and helping those in need.

We do it out of a sense of gratitude for being able to serve, and because it the right thing to do. 

Everyone has a cause that matters to them. Maybe it is related to cancer, diabetes, heart health or some other health-related issue ... maybe it is humanitarian efforts, like helping flood or earthquake victims ... maybe your cause has to do with animal rights ... or going green ... or helping to stop bullying in all of its forms.

Whatever your passion, we want to work with you on it, to do something as a Team – a project – that means something to you and we want you to do it with Excellence.

Want to raise food to feed local hungry families?

Help the Humane Society get supplies or toys for sheltered animals?

Help a neighbor with small household repairs?
Mow a lawn?

Shovel snow for the elderly (not now, of course, but, like, in the winter!!)?

Raise funds for a local charitable organization?

It doesn’t matter whether the cause is large or small, local or national in scope. If it is important to you, it is important to the The Gratitude Project. If every one of us did just one project that touched our hearts, imagine how much better our world would be. Now imagine if we put together a group of like-minded, dedicated people – people like YOU and me – who were committed to making that kind of involvement a regular part of their lives, to making Kindness and contribution a habit. Can you envision the difference they could make?

It seems that we always find the time to do the things we want to do, the FUN stuff – video games, sports, hanging with our friends. What if doing good things for others could be just as much fun?

NOW IT CAN!

Our vision is not to have boring, stuffy, dull meetings. Yes, we still teach and learn valuable leadership skills that carry into other areas of our lives (more on that in a bit) but we do it by getting together once or twice a month (maybe more, if a particular project requires) for a Gratitude Project party!! Think of it as a high-energy, fun-filled, positive, motivational atmosphere – with refreshments and exciting activities and exercises to develop teamwork and leadership!

The value of any Team is found in its members and in its mission. The Gratitude Project is designed to be an outlet where members identify a need or a cause; plan and design a project as a group; document each step through the use of video and the written word; and implement their project through direct action.

The Team revolves around Project Based Leadership – that is, we actively develop practical leadership skills that Team members can put into a portfolio or a resume and use in other endeavors like school, sports, or career. Beyond that, though, these are viable, hands-on skills that instill the values of contribution, kindness, giving back. As it grows and develops over time, The Gratitude Project will function to allow more experienced members to serve in a mentoring capacity; this is yet another skill our young people can carry forward in their lives.

As you can see, serving on the Project benefits the members as well as the community.  

This is an opportunity for students, parents and members of the community to get off the couch, turn off the TV or computer, come together and do something that has genuine meaning to them and create a forum to inspire people and make a real difference.

Lastly, what identifies a team as a team? A uniform, of course. That is why, as the Team grows and evolves, as the members knit together, we are eventually looking to provide t-shirts with our Team logo in order to unify us.

We would love for YOU to become a part of our Team.

PLEASE SEE MASTER BARNES IF YOU ARE INTERESTED IN THIS UNIQUE OPPORTUNITY

THE ULTIMATE BLACK BELT TEST

The following article was written by Tom Callos, a Martial Artist whom I have looked up to for many years. Tom is a 6th degree Black Belt and for the last year and a half or so, I have considered him my mentor. I speak with him frequently, not only about ideas for growing the school, but how to make the studio a more relevant, contributing presence in our community. 
Tom has a unique view on the Martial Arts -- one which I share. We both believe that Martial Arts is a singular vehicle for personal transformation.

Tom created the concept of the Ultimate Black Belt Test with, I believe, the intention of showing the widest possible potential for the Martial Arts to affect change, personally, professionally, physically, mentally, emotionally, and spiritually. To my knowledge, nothing of this breadth or scope has ever been attempted in the industry; it is a return to authenticity.

It is my goal to participate in an upcoming UBBT.  

I hope you enjoy his thoughts on the Ultimate Black Belt Test. 

Curriculum for The Ultimate Black Belt Test 2016

By Tom Callos

First, An Overview of What the UBBT Seeks to Accomplish

If I begin with the end in mind, one of Stephen Covey’s "7 Habits of Highly Effective People from the book of the same name, I can tell you almost exactly what I’m looking for from participants in The Ultimate Black Belt Test (UBBT):

I’m looking for a complete physical transformation from those members who come to the test with a need for that. I expect every participant to use the year (or longer) that they engage the UBBT to come out of it in the best shape of their life --or as close as they are able to come to it. To transform oneself physically, in a way that isn’t unhealthy or unwise, requires careful scrutiny of diet, exercise, rest, and training methods --and I want UBBT graduates to be able to show their students, their community, and the international martial arts community that they know, from experience, how to engage and facilitate physical transformation. The ultimate black belt would be / should be a living example of the physical benefits of their practice.

Members of the UBBT must have extraordinary and/or highly polished martial arts skills. I have no attachment to any style or method, so I don’t care if someone practices aikido, karate, jiu-jitsu, judo, taekwondo, or MMA, participants must come to the final exam with thousands of hours of practice under their belt. Regardless of the physical talent of any martial artist, every black belt can find what they love to do and do well and bring that game to their UBBT. Without extraordinary martial arts skills developed through the shedding of blood, sweat, and tears, there would be nothing “ultimate” about the Ultimate Black Belt Test.

The impact of the UBBT on a participant must, in part, be measured by the way the test affects the people in the tester’s sphere of influence. The ultimate test isn’t one that affects the tester alone, but that radiates out from the participant to have an impact on his or her family, friends, students, teachers, community, and ideally, to the international martial arts community. If you have an “amazing” test, one where you get in fantastic shape, where you set and meet many of your personal goals, and where you look the part of a serious and seriously trained martial artist, then you’ve achieved only a small fraction of what the UBBT is about. The ultimate test is measured by how what you put yourself through affects others.

The UBBT must engage the participant in new learning and/or the exploration of things presently unknown or unexplored. The ultimate test isn’t a rehashing of old skills or staying in the comfort zone of things without risk, the UBBT is to be used as a catalyst for new adventures and learning.

A participant in the UBBT must work in the realm of things important. I’m looking for accomplishment and/or program development involving environmental issues, sustainable living, health, diet, fitness training, social issues of importance, bully prevention, suicide prevention, art and design, architecture, and or any of the many subjects ignored, shunned, or otherwise absent from the martial arts community as it is today. I expect each UBBT member to champion one or more projects and/or subjects that enlighten, educate, cultivate, and expand the international martial arts community’s understanding of what the martial arts are --and how they can be used for good, out of the dojo and in the world.

Each UBBT member must make their test process public and as transparent as they are capable. Each tester must journal their progress or lack thereof, their victories and mistakes, and how their practice manifests itself in small daily actions. Without test transparency the members of the UBBT have little or no chance to use their own test process to affect the quality and/or practices of martial artists and others who live outside the realm of direct observation. In the end, the UBBT is a program designed to bring new ideas and practices to the international martial arts community, through the cultivation of transformation in the individuals engaged in the program.

A Review

Physical transformation + highly developed martial arts skills + impact on others + new learning and experiences + expanding the work to things important + transparent testing / journaling = a platform for the practices the tester engages in to create the ultimate test.

How Are You Using Your 86,400?

Imagine there is a bank that credits your account each morning with $86,400. However, there are certain rules.

RULE #1 -- Everything that you didn't spend each day would be taken away from you. The bank carries over no balance from day to day.

RULE #2 -- You may not simply transfer money into some other account. You may only spend it. The next morning, upon awakening, the bank opens your account with another $86,400 for that day.

RULE #3 -- The bank can end the process without warning; at any time it can say, “It’s over”. It can close the account and you will not receive a new one.

What would you personally do? Would you withdraw every cent? Buy anything and everything you wanted not only for yourself, but for all of the people you love? Maybe even for people you don't know -- because, of course, you couldn't possibly spend it all on yourself? Would you help the less fortunate or hoard it all? Or would you just leave the money alone and not touch it at all? Would you ignore the daily deposits and nightly deletions?

The fact is that each of us is already in possession of such a magical bank; we just can't seem to see it; or if we see it, we appear to take it for granted that it will always be there.

The MAGICAL BANK is TIME!

Every morning, we are credited with 86,400 seconds – one full day. Every night, the amount of time that we have failed to invest to a good purpose is written off as a loss; never to be recovered. No balance of time is carried over to the next day. And time allows no over draft. Each day a new account is opened for you. Each night the remains of the day are burned away. If you fail to use the day's deposits, the loss is yours.

You can never recover the time that has passed. 

You must live in the present on today's deposits. Invest it so as to get from it the utmost in happiness, and health.

Each morning the account is refilled, but the bank (Life, if you will) can dissolve your account at any time ... without warning. None of us is ever guaranteed a new day. We have only this moment.

So, what will you do with your 86,400 seconds? Aren't they worth so much more than the same amount in dollars?

Enjoy every second of your life; use it wisely.

The clock is ticking, my friends.

Make the most of today – it is the only time you have.

The Cold, Hard Facts About Domestic Violence.

In light of both October being National Domestic Violence Awareness Month, and our Domestic Violence Education and Awareness Seminar scheduled for Saturday, October 25 from 2-4pm, we thought it might be eye-opening to share some of the facts and statistics behind this woefully under-reported crime.

The following statistics were culled from publicly available published reports from various sources, including the Federal Bureau of Investigation (FBI), U.S. Department of Justice (USDoJ), the Centers for Disease Control and Prevention (CDC), the Institute for Children and Poverty, National Coalition Against Domestic Violence, and National Criminal Justice Reference Center among others. 

Domestic violence (also known as intimate partner violence) can happen to anyone, regardless of gender, race, ethnicity, sexual orientation, income, or other factors.

The Victims

• 1 in 4 women will experience domestic violence during her lifetime.
• Women experience more than 4 million physical assaults and rapes committed by their partners, while men are victims of nearly 3 million physical assaults.
• Women are more likely than men to be killed by an intimate partner
• Women ages 20 to 24 are at greatest risk of becoming victims of domestic violence.
• Every year, 1 in 3 women who is a victim of homicide is murdered by her current or former partner.

The Families

• Every year, more than 3 million children witness domestic violence in their homes.
• Children who live in homes where there is domestic violence also suffer abuse or neglect at high rates (30% to 60%).
• A 2005 Michigan study found that children exposed to domestic violence at home are more likely to have health problems, including becoming sick more often, having frequent headaches or stomachaches, and being more tired and lethargic.
• A 2003 study found that children are more likely to intervene when they witness severe violence against a parent – which can place a child at great risk for injury or even death.

The Circumstances

• Domestic violence is most likely to occur between 6 pm and 6 am.
• More than 60% of domestic violence incidents happen at home.

The Consequences

• According to the U.S. Department of Housing and Urban Development (HUD), domestic violence is the third leading cause of homelessness among families.
• In New York City, 25% of homeless heads of household became homeless due to domestic violence.
• Survivors of domestic violence face high rates of depression, sleep disturbances, anxiety, flashbacks, and other emotional distress -- all indications of Post-traumatic Stress Disorder (PTSD).
• Domestic violence contributes to poor health for many survivors.  For example, chronic conditions like heart disease or gastrointestinal disorders can become more serious due to domestic violence. 
• Among women brought to emergency rooms due to domestic violence, most were socially isolated and had fewer social and financial resources than other women not injured because of domestic violence.
• Without help, girls who witness domestic violence are more vulnerable to abuse as teens and adults.
• Without help, boys who witness domestic violence are far more likely to become abusers of their partners and/or children as adults, thus continuing the cycle of violence in the next generation.
• Domestic violence costs more than $37 billion a year in law enforcement involvement, legal work, medical and mental health treatment, and lost productivity at companies.

#1 FACT: Most domestic violence incidents are never reported.

By speaking up, speaking out, shining a light on the issue, breaking the silence, and joining forces with the Domestic Violence Service Center (DVSC), Barnes Martial Arts is striving to make a difference and change those facts for local victims of domestic violence. 

For more information on Domestic Violence and what you can do to help please contact Louise at DVSC (570)-823-6799 ext .238 or visit https://www.domesticviolenceservice.org/

The information in this blog article appeared in a previous, slightly differently edited form at SafeHorizon.