Tag Archives: Feelings

Break activities down into small steps

Transform Your Workouts With the Power of Mental Imagery

Niji No Hashi-Dojo-Martial Arts-Cary-Morrisville-North Carolina-Visualization

As a Martial  Artist Would you like to see your workouts yield better results in less time? Mental imagery is a dynamic way to do just that. When you use visualization to augment your workouts, you work not just your body, but also your brain.

In fact, when it comes to getting fit, your mind may be even more important than your muscles. Here are some practical tips and tricks for using your thinking to maximize your workouts.

Benefits of Visualization

  1. Improve your performance. Studies show that mental activity can produce physical changes in your body. Test subjects who imagine performing an exercise measurably strengthen the muscles involved. Mental imagery can help you lift more weight, develop greater coordination, and play your favorite sports better.
  2. Enjoy your workouts more. Kids have hours of fun with mundane objects because they use their imagination to turn wooden blocks into castles and fortresses. You can have more fun on the treadmill if you picture yourself running along a beach.
  3. Learn principles that work for your whole life. Visualization works outside of the gym too. Once your master the foundational skills, you can extend them to any area of your life, including your personal relationships or career.

Principles of Successful Mental Imagery

  1. A big part of visualization is training your mind to settle down and manage stress. Put aside negative thoughts and focus on your breath. 
  1. Be specific. Make your mental images as concrete as possible. Feel yourself putting on the clothing you wear to work out. Picture the place where you exercise. Analyze every movement you make.
  1. Break activities down into small steps. To capture more detail, it’s helpful to break your total workout down into each movement. You could imagine getting into position to do a leg lift, grasping the bar, raising your leg out to the side, and lowering it smoothly before switching to the other side.
  1. Engage all your senses. Sight is often our most dominant sense, but you can put all of your faculties to work. If you run in the park, think about how the grass smells in the morning and how the gravel feels under your shoes. Listen to your breath and the distant sound of traffic.
  2. Focus on your feelings. Let your emotions run free. Visualization isn’t just a purely intellectual exercise. To achieve maximum success with mental imagery, connect with your feelings about having a leaner body and increased energy.
  3. Time it right. Mental imagery takes practice. Use it while you’re on the way to the gym and during your exercise session. Then practice again by reflecting on your workout later in the day.

Mental Imagery: A Practice

  1. Enter a . Close your eyes. Scan your body and loosen up any tense spots. Take deep breaths from your diaphragm.
  1. Let go of distracting thoughts. Observe your thoughts as they arise without making any judgments. Gently turn your attention to your breath.
  1. Rehearse your movements in your head. When you’ve cleared your head, start thinking about the workout session you have planned. If you’re doing yoga, you could run through every pose you plan to do. Watch yourself using correct form and moving with ease.
  2. Imagine successful outcomes. Identify your fitness goals and incorporate them into your mental imagery. You might like pretending that a crowd cheers you on as you run your final laps. If your doctor recommended losing weight, you might envision feeling gratified to hear that you’ve lost a few inches off your waist and your resting heart rate is down.
  3. Let the good feelings linger. Gather a vivid sense of the positive emotions you generate during visualization. Slowly turn your attention outwards, keeping those pleasant thoughts in mind.

Mental imagery makes exercise more effective and enjoyable and can also be used to augment other parts of your life. Start visualizing your way to increased fitness and better health today!

Niji No Hashi-Dojo-Martial Arts-Cary-Morrisville-North Carolina-Visualization

Techniques for Expressing Your Emotions

Finding the Courage to Express Your Feelings

Techniques for Expressing Your Emotions

Life is full of situations where it can be difficult to say what we really think but silence sometimes comes at a high cost.

In a recent article in the British newspaper The Guardian, a nurse reported that failing to express our true emotions is one of the most common deathbed regrets.

Read on to discover the major benefits of speaking your mind and constructive ways to get started.

Benefits of Expressing Your Emotions

  1. Lead a fuller life.Dare to take on difficult issues. You’ll learn more about yourself, your loved ones and the world around you. Taking on more challenges will help you discover your true potential.
  2. Become a more authentic Martial artist. On the off chance that you constantly smother your actual sentiments, you may get to be new to them yourself. Become more acquainted with the genuine you and acknowledge yourself for who you are
  3. Banish your fears. Fear and anxiety build up when we try to shelter ourselves from difficult truths rather than facing them directly. When you see yourself successfully negotiating a disagreement with your boss, you’ll feel more confident in your abilities.
  4. Improve your relationships.Clearing the air promptly can keep resentments from building up. Ask your spouse to share in more of the housework rather

          1 than feeling like a martyr.
5. Liberate others.Courage is contagious. Your willingness    to be direct and honest makes it easier for others to do the same.

Techniques for Expressing Your Emotions

  1. Clarify your intentions.Everyone benefits when we devote ourselves to promoting the common good. It beats worrying about being comfortable or universally popular.
  2. Consider the risks involved.There may still be situations in which you need to choose restraint. Maybe you have valid concerns about an office policy but know that your supervisor is unlikely to be receptive to suggestions.
  3. Take accountability for your own emotions.State your feelings in a way that avoids putting the blame on others. Recognize that your unpleasant feelings have more to do with your mindset rather than external events.
  4. Start out small.It’s okay to proceed gradually.Talk with your best friend about how her showing up late for appointments affects you. Soon you’ll be able to approach people who may be less directly concerned with your well being.
  5. Practice regularly.Like any skill, open communications improve the more you practice. Notice daily opportunities to speak up so you’ll be in shape when more difficult conflicts come along.
  6. Remain tactful. Even when you need to confront difficult truths, you can pick a setting and language that will make the message more palatable. If tempers are

       2 Powered by TCPDF (www.already flaring, give yourselves time to calm down and speak privately. Try making requests rather than demanding changes.

  1. Respect other’s boundaries. Just because you’ve decided to become more forthright, other people may still have different priorities. Unless someone’s welfare is in serious danger, be sensitive to the topics they may prefer to leave untouched.
  2. Listen intentionally. On the other hand, you may find that others welcome the opportunity to be candid. Give people your full attention. Show that you’re attuned to their concerns. If you feel overwhelmed by what you’re hearing, ask for time to reflect before continuing the discussion.
  3. Share good news too. Sometimes we shy away from pleasant feelings as well as the unpleasant ones. Get in the habit of handing out more compliments. Let people know how their kind acts improve your life and how much you care about them.
  4. 10. Find the cause. What is the cause of the circumstance in your life? Sometimes, limiting beliefs can serve as warning signs that help you avoid danger. What can you learn from this so you avoid triggering a similar situation in the future?
  • If the cause of your situation is unclear, ask friends and family for their input. Others see your life from a different perspective, and their input can be valuable in determining the root of your difficulty.

If you want to live life to the fullest, get in touch with your true feelings and bring them out into the open. You’ll enrich your own experiences and empower those around you to do the same.

True Martial Arts Niji No Hashi Dojo