Compassion is not what your mouth says, but what your heart does.

If you cut with a sharp knife, then why do you think and act with a dull mind?

If you stepped on dog poop, perfume or cologne don’t help. Just throw the damn shoes away.

Like I told a good friend of mine, if you have feet, you can still kick ass.

If the sign says open, but no one is doing their job, then, pretty much, it is not open for business.

“Poor behavior and bad manners are like very bad bowel movements. They stink.”

Sensei told me, if you lose your temper, hold back your fist. If you lose your fist, hold back your temper.

If you can close your eyes and think about nothing for about five minutes, then you've done something good for yourself.

I experienced a miracle this morning: I woke up!

Playing on your smart phones during break time is not taking a break.

Drink enough water, and it nourishes you. Drink too much, and you’ll drown.

I wrote this two years ago.

“When you're old like me, deep down inside, you know you're a dad, when you're children can live without your help but come to you anytime to talk, ask for advice, for the family barbecue recipe and, yes, even to help fix a flat tire...all because as a man, you put your time in when it mattered. Happy Father's day to my fellow brothers. Now fire up that grill and crack open a cold one!!!”

Mental injuries are like physical. When it hurts, put some tender loving ice on it.

If you eat for pleasure, then you should do the same for learning.

Those who dwell on yesterday don’t live for today or tomorrow.

Opinions strong enough to close minds also prevent opportunities.

I think, move and breathe, and as a result I’m off my butt, working away stress and absorbing something positive! Tai Chi Power!

Since it’s nearly impossible to shake hands with a closed fist, don’t communicate with a closed mind.

If someone asks you to break bricks with your hand, use your brain and tell them “no”.

Exercise your body, but not poor judgment.

I don’t know about you, but when I say “please” “thank you” and “you’re welcome,” I see more people smiling at me. 

You’ll be surprised about how much you learn about yourself, by studying people who you despise and hate the most. “Know your enemy as you know yourself, and in a 100 battles, you’ll face no peril.” Sun Tsu

If you’re in a quiet place and your mind is at peace, don’t think of noisy things!

I know you’re shooting fireworks tonight, probably illegal, but please keep the guns inside! Remember, what goes up must comes down and, hopefully, not on someone!🤨

When things aren’t working out like they should, it’s because you’re not perfect, existing in an imperfect world. Just roll with the punches and go with the flow.

I teach Tai Chi and Qigong because for one small hour, it keeps people away from stress, news, being bullied, bills, depression, anxiety, and their STINKING SMART PHONES!

Is there actually a quote, “by admitting you do stupid things, you’re actually smart?”

How to be Mindfull

Aleyna and Violet posing at Pismo Beach Sunset

Deep. Philosophical. Easy. 

Hard to do. 

You can read books, articles, listen to audios, watch videos and be taught or mentored. It can be complicated. Or you can make it as simple as breathing in and out.

No breath, no life. 

Through years of bad habits, our breathing has diminished.  Poor breathing is responsible for poor health. 

I remembered this story of a young martial artist asking his master, "Sifu?  What can I do to live a long life?"  

The master answered, "Breathe, grasshopper, breathe!"

Taught to me years ago, I practice deep breathing and mindful meditation, focusing on how grateful I am to be alive with family and friends I love and care for, to experience new beginnings and adventures that life provides.

Being mindful is a personal attempt to know thyself.

Each morning, I start my mindful day with Tai Chi and Qigong. It would be nice if everyone could do the same.

There are may ways to reach a mindful state.  The easiest way is through breathing techniques.

First step

As a beginner, I recommend sitting comfortably on a chair; if possible in a position where your feet are flat on the floor and back straight up as possible. Don't exaggerate any positions. Just be natural and comfortable. What you will learn is that rules diminish your abilities to be mindful.  So if you wish, you can do it lying down.  Standing (refer to Zhan Zhuang). In crossed legged Lotus Position.. Walking. Cycling.  Swimming.  Running.  As a beginner, sit on a comfortable chair.  

Where to practice?

Ideally, somewhere outside where there are a lot of plants and trees.  A nice backyard or neighborhood park is nice.  Fresh air and nature help but not necessary. Anywhere indoors and if possible without distractions like television, stereo, phones, kids and pets. 

Kind of soothing, huh?  It helps me get into a zen state.  Use it if it helps.

The long-term objective is to experience and non-judgmental awareness of life as it happens on an ongoing basis, by eliminating the continuous barrage of thoughts that attack you every second of your waking moment.

By breathing correctly and making a conscious effort, you allow yourself the opportunity to focus on yourself, eliminating any stress, pain and discomfort associated with daily living. 

How to breathe

Once settled and comfortable you will be breathing in through your nose and out through your mouth. First place your tongue on the roof of your mouth and allow it to make contact with the back end of your two front teeth.

Inhale slowly through your nose for three (3) slow counts inflating your lower abdomen or belly.

Expel through your mouth for four (4) slow counts as if blowing into a pinwheel soft enough to engage it to spin.

Inhale for three counts.  Exhale for four counts.

Close your eyes and experience the moment. Imagine savoring the taste of one of your favorite meals.  Do not allow external noise or internal turmoil enter your space.  Should you be distracted, focus on your lower abdomen. Feel the sensation of it moving outward as you slowly breathe in. Hear the breath fill your lungs and when it passes your lips.  If possible, think about nothing except for you breathing in and out.

Your goal is to focus on the moment using your breathing to control the event instead of the events controlling you.

The recommended times for practice is right after you wake up and before you fall asleep. If you have the time, attempt a session during the day.

There.  That’s it.

All that writing and reading and then you think, is that it?

Easy. Simple. But hard to do.

It's because in our present lives immediate gratification occurs after spending time, money and energy reaching it. Some misguided individuals believe that the more you dedicate materially the more you gain when the opposite is true.

If you’re wondering why this is effective?  We’ve already heard about the mind and body connection. What we don’t know or understand is that thought and sensory signals to the brain are interconnected and closely linked.  In order for us to break this link, we have to try hard and make an effort to overextend a sensory or thought process.  By doing so, the mind and body balance is tilted and we end up with physical or mental problems.

I am not an expert, nor do I claim to be. I am, however, and old man who for the past 40 plus years dedicated himself to both the external and internal, yin and yang of martial arts. What I've experienced in those years, the personal journey of Discovery, is unique to me and without any doubt can say I've reached a face and deep understanding of mindfulness. I'm going to share with you a simple way of achieving this state. Some of you will reach it faster than others. Some, regretfully, will not reach it at all.

Like I indicated in the first sentence of this blog, mindfulness is personal. No one can achieve it for you but you.

Athletes place themselves in levels of concentration dedicated to the moment for the sole purpose of a competitive outcome; focused, concentrated, and mindful. The difference between you and them is that your personal (mindful) goal is to appreciate an existence, feel satisfied, fulfilled and a sense of quiet enlightenment you share only with yourself.  There are no first, second or third place trophies or medals for mindfulness.

Let me emphasize, the benefit and value are for you and you alone, internal conversations that create a personal story as it occurs and revolves naturally and normally without prejudice or opinion. Life happens for your distinct pleasure and appreciation. You, as an individual, gauges and measures this value. The awareness of your experience will tell you if it's right or wrong.

Being mindful, your only investment is to take a moment for yourself and to experience nonjudgmental awareness that is yours anyway.

Now it's up to you to determine if inner peace is worth the effort and risk.

Sit and Be Well

I just re-read a post by Dr. Rachel Naomi Remen, MD “Keeping a Heart Journal:  It Works” (source: www.rachelremen.com/keeping-a-heart-journal).

It came to me after a person asked me what can they write about should they keep a journal.

I told them to SIT.

Which in the spirit of Dr. Remen’s post represented the acronym for the words:

Surprise.

Inspire.

Touch.

It can be as simple as

…I was “surprised” by the powerful meaning after reading Dr. Remen’s post;

...how it “inspired” me to sit down and open my newly purchased journal and write;

...“touched” by the suggestion given to me by my mentor.

There you have it.  

Now let’s write and be well.

Am I Happy?

From a purely selfish point of view, aside from adequately and comfortably surviving and succeeding in life, a fundamental goal is to be happy.

I remembered watching this television program, an episode devoted to answering the question, “Are you happy?’

The main character ran through the course of the show, facing back to back annoying challenges, holding off answering the question till the very end of the show, which he finally admitted to being happy.

The lesson here was the fight to come to grips with a truism. Happiness with variances and degrees different with each one of us, the goal of happiness from a core level is satisfying and worth all the crap that makes up the rest of who and what we are.

With that said, we want to be happy, need to be happy but then how do we reach this goal?

Where do we start?

How do we know that we chase after is what we need?

What determines the factors and criteria that puts smiles on our faces and warms the heart?

...and then, of course, WHY?

“Yes, of course, I’m happy.

It could be better, but all and all, I’m good.”

Truth is that if you believe in happiness, happiness is yours.

 Smile!!!

Possible the Impossible

Continuous improvement believes that if something is perfect, it can be done better.

Recently, I watched the Olympics, have done so for many years and always made sure never to miss the premier event:  the 100 meter dash.  In the past,  Jessie Owens, Bob Hayes, Carl Lewis and Usain Bolt won Gold Medals and earned world records that, in increments, bettered the standards.  They were extra ordinary, the best, and the world expected stronger and faster.

The Games were good for that.  Records fell, new heroes climbed the podium and sang their national anthems. These super-like human beings accomplished the impossible, in doing so required talent, dedication, sacrifice and hard work beyond comprehension.

Rewards fed the fever and the Bob Beamons, Mark Spitz, Michael Phelps and Usain Bolts demolished what were the best and achieving performance levels perhaps never to be out done.

This act of self denial and  perfection means is that someone will change the world even more.

In my other blog http://www.babyboomersensei.blogspot.com I've logged multiple hits on a post I wrote regarding seniors deciding to take martial arts. (see http://babyboomersensei.blogspot.com/2012/03/baby-boomers-and-martial-arts.html)


I did it right by starting martial arts training when I was in college: flexible, strong, athletic and injury free. Now in my late 60’s complete with artritic joints and old age, I can relate to the challenges of attempting an activity like karate. 

 Learning or persuing something new as a senior is not that impossible. 

 It's not as easy as when you were younger. Concepts like Lean Six Sigma on older established companies face similar barriers. Management and employees adverse to change are like the arthritic joints and atrophied muscles in a badly abused body screaming bloody murder when forced to execute unfamiliar movements and techniques.

As a karate instructor, I noticed parents day-after-day would sit by the side and observe classes, making sure their children were being taken care of. I never could figure it out; it's like they can't tell me how to teach or anything. Later I realize that, as bystanders, they were learning techniques as non-participant observers.  Japanese karate, compared to other martial arts, wasn't that difficult, few variations with a lot of repetition. Once basic kihons and katas were learned, training was routine and at times boring.  So while sitting those many sessions by the side, learning, of sorts, did occur. 

As time passed when children become adults, parents transitioned into senior citizens saying it's their time after all those years of sitting on the bench to achieve karate black belts as part of their check on a bucket list.


Anything is possible.

As a Lean Six Sigma technician, I've noticed that extra-ordinary and old folks like myself are open minded and willing to take chances and do what it takes to continuously improve and make life and the world a better place. Improvements can be world class, or they can be something small and personal. 

World and personal records aren’t broken by being happy with status quo, it's acheived by believing in the mindset that the impossible is possible, and that unbroken things can be made better.

And please, if something is broken, use the right tool for the right job to fix it.

Get 'er Done

Why can’t I get off the chair and get something done?

And I’ve got my reasons:

• No time.
• Tired.
• No hot water.
• Game is on t.v.
• Got other things to do.

Blah, blah, blah, blah.

Courtesy of designimaging.com

I saw this Ted Talks Youtube video that I wished I bookmarked or wrote the name of the presenter.  But she said that the effort to do something, like place a call to a new customer, fire and employee, tackle a new project, take out the garbage and so forth, is equal to reaching out and turning an alarm clock off in the morning when you’re dead asleep.

I’m a light sleeper and when that clock goes off, I’m out of bed whether I like it or not.

So, I have a reference to relate to.

I put it to test when I saw a sink full of dishes.  Normally, I’d wait till later, but with the alarm clock analogy in my head, I found myself washing dishes.

Courtesy of creativespaceorganizing.com

Not bad.  I learned something that benefited my reluctance to get things done. 

Funny how these things work.

Try a Little Mindfulness

For about 40 years, I practiced mindful mediation through Tai Chi and Qigong.

But does that mean you should take a martial art to experience mindfulness?

For some. Yes.

For others, it can be as simple as taking a quiet walk on a beach or pretending to be on a secluded planet you call your own.


Mindful thinking, when you peel off the romance of martial arts and Eastern philosophy can be as simple as sitting on a chair, closing your eyes, breathing deeply and softly, and hearing the beat of your heat while removing all thoughts from your mind, acknowledging your successes and failures but not allowing emotions to penetrate your space.

Simple?  Yes.

Easy?  No.

Should you do it? Absolutely.

Water soaks the earth
Where a tree receives nourishment
To rise and bend with the wind
Feeling the strength and energy from the sun…
Done so without the unnecessary noise from civilization.

Write It Down

Years ago, I jotted notes, doodled on a wire bound notebook. 

No big deal, but I was a terrible writer; got C’s in grammar (and by the grace of God, may I add). Truth was that I couldn’t write a decent sentence to save my life; but despite this handicap, I collected a huge box of these note books and journals. 

 On occasion, I’d pick one up, and funny thing, some of these journals were over 30 years old and remembered when, where, and why I wrote on them.

It proved how important it was to keep a journal even if the contents were terribly embarrassing and illegible.

I’ve done research, of course on the Internet and found that keeping a journal free hand, albeit illegible, benefited over those that typed. Arguably, the computer or any electronic device had features like spell and grammar check, word searches, phrases at the blink of an eye.

And fast? You bet. Way faster than writing long hand, and so much cleaner. 

Downside was disassociation. 

It was like the guy on television, throwing a chicken in a portable oven and saying, “put it in and forget about it.” 

Typing,” did not help me remember. 

With the article not in front of me, a study suggested that those who wrote notes, freehand, on a pad had better recollection than those who typed though those, who used a keyboard, captured, considerably, more notes. It was even noted that a person, who doodled or wrote one word on a page, recollected better than those who typed pages of notes. 

On occasion, during those moments of inspiration, I’d write quickly and typed after speed writing long hand. This process worked for me, as in the past when I faced a blank screen, I ended up with writers block.

I examined journals of many types and recognized their uses. They were as different as you can imagine with rules and no rules. I saw one example that logged words on pages, sequences and verses that made no sense, written without consideration of any sentence structure. He penned expressions whether it made sense or not. 

On the other hand, I used complete sentences (at least I tried) for future references, others to read and appreciate. I would break it up with pictures, outlines, mind maps, with some purpose like what I saw on the news, the score between two teams, a 1-800 number, website address, weather report, something I learned. 

The reasons were endless. Important at the time? Definitely. Important later on? Perhaps. 

Would I have remembered this information had I not written it down? Most likely not. Would I be able to use them to pen a novel or non-fiction book later on? Let me put it this way. Like what Yul Brynner, who played Pharaoh in the movie “Ten Commandments,” said, “So shall it be written, so shall it be done.”

Since high school, probably because I took an inordinate sum of headshots playing football at 125 lbs. against cape buffalos smashing against my defenseless body, I was not good at remembering things, and I learned to write things down: on a pad, discarded napkin, sandwich bag, side of a newspaper, whatever available; and unless I wrote things down, nothing stuck. 

Years ago, I could have taken classes and taught myself better memory. I learned, through all these years that simply writing things down served a lifelong purpose of recollection.

How simple is that? 

Keeping a journal is as good as it gets.

So for goodness sake…write it down!

What Do You Mean I have High Blood Pressure?

There's a 50% chance that you have blood pressure.

According to the American Heart Association and American College of Cardiology new guidelines to determine a high blood pressure diagnosis were revealed.  Previous cutoffs for normal reading were 140/90 (systolic/diastolic).  Now, the redefined readings are 130/80.  This new standard will increase the percentage of Americans with hypertension from 32 percent to 46 percent, almost half of the population with a triple number of increase of men under 45 and double of women at the same age.

New High Blood Pressure Standards

The following represents categories of high blood pressure which will require treatment protocol.

• Normal. A top number less than 120 and a bottom number less than 80.
• Elevated. A top number between 120 and 129, and a bottom number less than 80.
• Stage 1. A top number between 130 and 139, or a bottom number between 80 and 89.
• Stage 2. A top number of 140 or higher, or a bottom number of 90 or higher.
• Hypertensive crisis. A top number over 180 or a bottom number over 120. 

By the way, if you’re at the doctor’s with a reading from the “hypertensive crisis” category, you’ll be whisked away to the nearest hospital for treatment.

Just because this condition was officially added to your otherwise clean bill of health, the good news is that medications will not be prescribed.  Instead, you’ll be handed a list of “Things to Do” that include a diet consisting of more fruits and vegetables, exercise and stress free existence 

Alright, sounds fair enough, especially when you’re a fast food junkie that owns a hardly used club card and enjoys healthy doses of fine wines, brew and exotic drinks to offset bad days at work.

In my last post, I wrote about a company that implemented Lean Six Sigma methodologies to their operations and experienced small gains arguing that the time, money and energies were not worth the effort.  However, management rebutted that had they not implement the polices, the company would’ve suffered irreconcilable losses. 

Doctors will encourage and motivate their patients to make lifestyle changes to beat the war against high blood pressure.

Fine time to face this dilemma at the end of the year when stress is endemic during the “tis the time to be merry,” when time is at a premium and diet consisting of the worst (but best tasting) foods.  Of course, during the last months of the year, you might catch a Zumba class or two, but consistent?  It’ll have to wait till the new year starts, right?

Your doctor asks what your plans are, and you ask, “Can I wait till January?”

Obviously, we’ve stumbled upon news that none of us want to hear.  When we feel that we’ve done all we can to be heart healthy, we have another thing to worry about.

How many of us want to change habits at the end of a year when we’ve got so many other thoughts in our minds?

Tai Chi?

Tai Chi could be a reasonable answer. 

At the end of this post, I listed several of many references and links on how this ancient exercise not only helps cardiovascular patients, but indicate significant drops in blood pressure readings. And I’m sure your doctor will be happy to hear that you’ve decided to take a holistic and organic approach to self-healing, instead of being prescribed pills with names like “losartan” “amlodipine” “metformin” and “’lisinopril.”

On another note, I, myself, was diagnosed with hypertension when I turned 50.  It was pretty bad and now its controlled with medication; however, with the new standards, I fall in the Stage I category.  My readings are in the 128/85 range which my doctor loved.  Though I've measured readings in the 116/75 ranges, on occasions, I've had readings in the 135 over 90 range when I've had too much coffee or watch network news (bad habits).

I basically quit gym workouts and resume tai chi training that I learned and sporadically practiced since the mid-1970's.

My readings dramatically changed since then and I'm a believer of the exercises.  So yeah, I highly recommend Tai Chi.

How to Start?  

How many schools, where you live, that can provide the needed workout in a harried and busy schedule, to a person who has never done it before, know nothing about the practice except seeing old Asian people at the park in their 90's slowly moving to the rhythms of nature.

Of course, I promote Tai Chi because I practice it daily and instruct it, but you don’t have to take my classes since the answer, really, is in the Internet and YouTube.

In my blog/website, for example, I have links that take you to easy to do, in the privacy of your home, workouts that you can do anytime of the day at no cost. (see Tai Chi Link).

Also, I highly recommend you picking up Robert Maurer, PhD, book, One Small Step Can Change Your Life: The Kaizen Way.

It’s a quick and easy book to read on how you can accomplish any goals by taking small and reasonable steps.  For example, if you want to lose weight, one small step would be for you to eat one less spoonful from your plate.  Is this reasonable?  Yes.  Can it be done in a busy schedule?  Yes.

So crazy news in crazy times do not have to add other burdens, however, they should not be ignored. 

When medical associations like the American Heart Association and American College of Cardiology announce something like this, it’s backed by years of clinical trials, study and research.  

No one should ignore this, but it should not be another form of stress (see http://babyboomersensei.blogspot.com/2017/01/stress.html).

Let’s take this news in stride and, still, be well.

Ref:

Levine, Hallie, “What the New Blood Pressure Guidelines Mean for You - Two leading health groups just lowered the cutoff for hypertension—but that doesn't mean more people need drugs” November 13, 2017, https://www.consumerreports.org/high-blood-pressure/new-blood-pressure-guidelines/ 

Harvard Heart Letter, Tai chi: A gentle exercise that may help heal your heart Described as "meditation in motion," tai chi may foster a sense of relaxation that helps lower stress levels.

Published: August, 2015,  https://www.health.harvard.edu/exercise-and-fitness/tai-chi-a-gentle-exercise-that-may-help-heal-your-heart

Harrison, Laird, Tai Chi Resembles Drugs, Aerobics in Blood Pressure Lowering, Medscape, June 01, 2016, https://www.medscape.com/viewarticle/864177

The Art of Continuous Improvement

Courtesy of milldesk.com