Owning Your Responsibility in Self-Defense and Protection

 

Owning Your Responsibility in Self-Defense and Protection

Restita DeJesus

When it comes to self-defense, there’s one truth that cuts through the noise: you are your first responder. Not the police, not the neighbor, not even your loyal German shepherd. You are.

While we’d all love to live in a world where danger is rare and people mean well, real-world experience—and martial arts training—teaches us that prevention, awareness, and preparation are non-negotiable responsibilities. Self-protection isn’t about paranoia. It’s about empowerment.

🥋 The Warrior’s Mindset: Why Responsibility is Key

At the heart of every martial art is one unshakable principle: accountability. Whether it’s mastering a form, doing self defense drills or controlling a technique—your safety and success lie in your own hands. That same mindset applies to life outside the dojo.  Recently, my Tai Chi instructor, Master Yijiao Hong told our class "You can practice for 30 years, but if you're not accountable (for skills), then it's nothing."

You cannot outsource your safety.
Yes, there are security systems and emergency services, but if something happens in the first 30 seconds—those seconds belong to you. The better prepared you are, the less likely you are to panic or become a victim.
As my Kajukenbo Instructor, GM Terry Faircloth told classes time and time again: "you don't need a black belt to protect yourself".

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🏡 Securing Your Castle: Smart Perimeter Protection

Whether you live in an apartment or a house, there are steps you can take to keep danger at bay—literally.

🔐 1. Start with Visibility

• Exterior lights should be motion-activated and cover entrances, driveways, and blind spots.

• Trim hedges and trees to eliminate hiding spots. Burglars love overgrown landscaping.

🚪 2. Fortify Entry Points

• Use solid-core doors with reinforced frames.

• Add deadbolts, door jammers, and security strike plates.

• Consider smart locks or video doorbells for monitoring and alerts.

🪟 3. Secure Windows

• Install pin locks or security film on ground-level windows.

• Consider window alarms or impact sensors—especially in hidden or shadowed areas.

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🧠 Everyday Self-Protection Habits That Matter

Self-protection is more than a self defense move or a concealed carry—it’s also how you live.

🧍‍♂️ 1. Walk Like You Belong

• Predators look for easy targets. Confidence deters threats.

• Make eye contact, walk tall, and stay aware of exits and surroundings.

📵 2. Ditch the Distractions

• Keep your head up, especially in parking lots, elevators, or transitional spaces.

• Your phone can wait. Your life cannot.

👀 3. Trust That Gut Feeling

• Your intuition evolved for survival. If a person or place feels off, trust it.

• Give yourself permission to say "no," leave, or create distance.

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🧰 Other Useful Tools and Mindsets

🛠️ Layers of Protection:

• Security cameras aren’t just for evidence—they’re a deterrent.

• Alarm systems are still relevant—go for monitored ones if possible.

• Dog bowls, beware of dog signs, or even a fake camera can give intruders second thoughts.

📚 Train the Mind, Not Just the Body:

• Run drills at home—what would you do if someone forced their way in? Where are your exits? What can you grab? The drills can be mental too, such as scanning for the exits and possible self defense tools while at a public venue (restaurant, theater, etc).

• Take classes that teach self defense. Realize that some of the techniques might seem gritty and violent....i.e. gouging the eyes, kicking knees, striking the throat, etc.  But, if someone is intent on causing you or your loved ones harm, these are necessary.  As my Kajukenbo teacher said "Any self defense situation is where someone chooses the time, the place and the opportunity to cause you harm". YOU have the choice to gain the skills to defend yourself and your loved ones.

• There are mixed opinions about weaponry, but if you choose to have firearms for home defense, get trained in it. Practice often. Be vigilant about locking up the weapons if there are children in the house, and know how to access the weapons in any scenario....in the dark, etc. 

☎️ Have an Emergency Plan:

• Create a code word with family or roommates.

• Practice home invasion scenarios just like fire drills—yes, even with kids.

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🧘‍♀️ Calm Is a Skill: Train It

All the gear in the world won’t help if you freeze under pressure. Martial arts builds that inner calm. Meditation helps, too. In a crisis, your breathing can be your weapon. Control your breath, control your actions, control your thoughts. Train it diligently.

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💬 Final Word from Sifu Restita:

Self-defense isn’t just about throwing punches or wielding a weapon—it’s about ownership. Your body, your space, your life—you’re responsible for protecting it.

And guess what? That’s not a burden. It’s a gift.
Because the more capable you are of protecting yourself, the less you have to live in fear.

So be aware. Be prepared. And most of all—be unapologetically ready.

𝐌𝐚𝐱𝐢𝐦𝐢𝐳𝐢𝐧𝐠 𝐘𝐨𝐮𝐫 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠: 𝐇𝐨𝐰 𝐭𝐨 𝐆𝐞𝐭 𝐭𝐡𝐞 𝐌𝐨𝐬𝐭 𝐎𝐮𝐭 𝐨𝐟 𝐌𝐚𝐫𝐭𝐢𝐚𝐥 𝐀𝐫𝐭𝐬 𝐏𝐫𝐚𝐜𝐭𝐢𝐜𝐞⁣

 

𝐌𝐚𝐱𝐢𝐦𝐢𝐳𝐢𝐧𝐠 𝐘𝐨𝐮𝐫 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠:

𝐇𝐨𝐰 𝐭𝐨 𝐆𝐞𝐭 𝐭𝐡𝐞 𝐌𝐨𝐬𝐭 𝐎𝐮𝐭 𝐨𝐟 𝐌𝐚𝐫𝐭𝐢𝐚𝐥 𝐀𝐫𝐭𝐬 𝐏𝐫𝐚𝐜𝐭𝐢𝐜𝐞⁣

At Seattle Wushu Center, we believe martial arts is more than just a set of techniques—it’s a personal journey. Whether you're training in traditional forms or modern applications, every class is an opportunity to sharpen not just your movements, but your mindset.⁣

If you want to elevate your practice—on and off the mat—here are eight core principles that have helped me along my martial arts journey, and still do.   

-Restita

𝟏. 𝐓𝐫𝐚𝐢𝐧 𝐰𝐢𝐭𝐡 𝐈𝐧𝐭𝐞𝐧𝐭𝐢𝐨𝐧⁣

Every time you bow in, ask yourself: What am I here to improve today? Whether it’s perfecting a stance or refining your energy flow through a form, your focus fuels your progress. It is common to come to class and just wait for it to start and follow along. Whatever is covered in class, use it to meet your intention.⁣

🔹 Sifu's tip: Before class begins, take 30 seconds to set one small goal. Even subtle shifts in intention can lead to big breakthroughs.⁣

𝟐. 𝐁𝐞 𝐘𝐨𝐮𝐫 𝐎𝐰𝐧 𝐌𝐢𝐫𝐫𝐨𝐫⁣

Instructors can point the way—but real mastery comes when you can observe yourself. Be your own toughest (and most compassionate) coach. Reflect on your practice. Watch your form. Make mental notes. Repeat.⁣

“𝘚𝘦𝘭𝘧-𝘢𝘸𝘢𝘳𝘦𝘯𝘦𝘴𝘴 𝘪𝘴 𝘵𝘩𝘦 𝘴𝘦𝘤𝘳𝘦𝘵 𝘸𝘦𝘢𝘱𝘰𝘯 𝘰𝘧 𝘵𝘩𝘦 𝘴𝘦𝘳𝘪𝘰𝘶𝘴 𝘮𝘢𝘳𝘵𝘪𝘢𝘭 𝘢𝘳𝘵𝘪𝘴𝘵.”⁣

𝟑. 𝐅𝐨𝐜𝐮𝐬 o𝐧 𝐐𝐮𝐚𝐥𝐢𝐭𝐲, 𝐍𝐨𝐭 𝐐𝐮𝐚𝐧𝐭𝐢𝐭𝐲⁣

At Seattle Wushu Center, we say: Don’t count the reps—make the reps count. Doing 20 mindful kicks with proper alignment is far more valuable than 100 rushed ones.⁣

𝘗𝘰𝘸𝘦𝘳 𝘸𝘪𝘵𝘩𝘰𝘶𝘵 𝘱𝘳𝘦𝘤𝘪𝘴𝘪𝘰𝘯 𝘪𝘴 𝘫𝘶𝘴𝘵 𝘯𝘰𝘪𝘴𝘦. 𝘚𝘩𝘢𝘳𝘱𝘦𝘯 the sword 𝘣𝘦𝘧𝘰𝘳𝘦 𝘺𝘰𝘶 𝘴𝘸𝘪𝘯𝘨 it.⁣

𝟒. 𝐄𝐦𝐛𝐫𝐚𝐜𝐞 𝐭𝐡𝐞 𝐏𝐥𝐚𝐭𝐞𝐚𝐮⁣

Progress doesn’t always feel like progress. You’ll have highs, lows, and long stretches of “stuck.” That’s normal—and it’s where real transformation hides. Show up anyway. Keep breathing. Keep moving. To this day, I'm still hitting those plateaus where I feel almost stuck. But the more I study and share the knowledge, I feel the flow again. You'll hit many plateaus...and you'll get through them if you keep up the work.⁣

“𝘗𝘭𝘢𝘵𝘦𝘢𝘶𝘴 𝘢𝘳𝘦 𝘯𝘰𝘵 𝘱𝘶𝘯𝘪𝘴𝘩𝘮𝘦𝘯𝘵. 𝘛𝘩𝘦𝘺'𝘳𝘦 𝘱𝘳𝘦𝘱𝘢𝘳𝘢𝘵𝘪𝘰𝘯.”⁣

𝟓. 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐞𝐧 𝐘𝐨𝐮𝐫 𝐌𝐢𝐧𝐝⁣

Kajukenbo, Wushu, Eskrima, San Soo-whatever art you study here, and all martial arts—is as much internal as external. Practice focus. Meditate. Reflect. A clear, resilient mind is what gives your technique depth and presence.⁣

“𝘠𝘰𝘶𝘳 𝘨𝘳𝘦𝘢𝘵𝘦𝘴𝘵 𝘸𝘦𝘢𝘱𝘰𝘯 𝘪𝘴𝘯’𝘵 𝘺𝘰𝘶𝘳 𝘧𝘪𝘴𝘵—𝘪𝘵’𝘴 𝘺𝘰𝘶𝘳 𝘧𝘰𝘤𝘶𝘴.”⁣

𝟔. 𝐁𝐞 𝐂𝐮𝐫𝐢𝐨𝐮𝐬. 𝐀𝐬𝐤. 𝐄𝐱𝐩𝐥𝐨𝐫𝐞.⁣

Your instructors are guides, not gatekeepers. Ask questions. Explore different interpretations. Martial arts grows when you stay curious, not complacent.⁣

𝘓𝘦𝘢𝘳𝘯𝘪𝘯𝘨 𝘯𝘦𝘷𝘦𝘳 𝘴𝘵𝘰𝘱𝘴 𝘪𝘯 𝘰𝘶𝘳 𝘭𝘪𝘯𝘦𝘢𝘨𝘦, 𝘢𝘯𝘥 𝘯eve𝘳 𝘴𝘵𝘰𝘱𝘴 𝘪𝘯 𝘰𝘶𝘳 𝘴𝘤𝘩𝘰𝘰𝘭.⁣

𝟕. 𝐏𝐫𝐢𝐨𝐫𝐢𝐭𝐢𝐳𝐞 𝐑𝐞𝐜𝐨𝐯𝐞𝐫𝐲⁣

In our classes, we don’t glorify burnout. Smart training includes rest. Hydrate. Stretch. Sleep. Rested bodies perform better—and are less prone to injury.⁣ When I was younger, I was one of those "No pain no gain" people. But I'm paying the price for it today with hip and knee issues.

𝘙𝘦𝘴𝘵 𝘪𝘴 𝘢 𝘧𝘰𝘳𝘮 𝘰𝘧 𝘳𝘦𝘴𝘱𝘦𝘤𝘵: 𝘵𝘰 𝘺𝘰𝘶𝘳 𝘣𝘰𝘥𝘺, 𝘵𝘰 𝘵𝘩𝘦 𝘢𝘳𝘵, 𝘢𝘯𝘥 𝘵𝘰 𝘺𝘰𝘶𝘳 𝘱𝘳𝘰𝘨𝘳𝘦𝘴𝘴.⁣

𝟖. 𝐊𝐞𝐞𝐩 𝐭𝐡𝐞 𝐖𝐡𝐢𝐭𝐞 𝐁𝐞𝐥𝐭 𝐌𝐞𝐧𝐭𝐚𝐥𝐢𝐭𝐲⁣

Whether you’re brand new or a long-time student, stay humble yet stay hungry. The white belt mindset—open, curious, eager—is what carries you the farthest.⁣

“𝘛𝘩𝘦𝘳𝘦 𝘪𝘴 𝘯𝘰 𝘴𝘶𝘤𝘩 𝘵𝘩𝘪𝘯𝘨 𝘢𝘴 𝘮𝘢𝘴𝘵𝘦𝘳𝘪𝘯𝘨 𝘮𝘢𝘳𝘵𝘪𝘢𝘭 𝘢𝘳𝘵𝘴—𝘰𝘯𝘭𝘺 𝘥𝘪𝘴𝘤𝘰𝘷𝘦𝘳𝘪𝘯𝘨 𝘥𝘦𝘦𝘱𝘦𝘳 𝘭𝘢𝘺𝘦𝘳𝘴.”⁣

⁣

💬 Final Word from Sifu Restita:⁣

Martial arts isn’t just something you do. It’s who you become. Every class is a chance to reconnect—with your discipline, Your lineage, your courage, and your purpose. So train with heart. Train with curiosity. And remember:⁣

⁣

"𝘋𝘰𝘯’𝘵 𝘫𝘶𝘴𝘵 𝘱𝘳𝘢𝘤𝘵𝘪𝘤𝘦 𝘵𝘰 𝘪𝘮𝘱𝘳𝘰𝘷𝘦—𝘱𝘳𝘢𝘤𝘵𝘪𝘤𝘦 𝘵𝘰 𝘦𝘷𝘰𝘭𝘷𝘦."⁣

— 𝘚𝘪𝘧𝘶 𝘙𝘦𝘴𝘵𝘪𝘵𝘢 𝘋𝘦𝘑𝘦𝘴𝘶𝘴⁣

The Donkey and the ladder

 

"𝐓𝐡𝐞 𝐃𝐨𝐧𝐤𝐞𝐲 𝐚𝐧𝐝 𝐭𝐡𝐞 𝐋𝐚𝐝𝐝𝐞𝐫"⁣

⁣
In a sleepy little village nestled by the cliffs, there lived a donkey named Milo. Milo was clever, strong, and full of dreams—but also very good at doing as little as possible.⁣
⁣
At the top of the nearby hill sat a golden bell tower, said to grant the loudest voice to those brave enough to climb it. Milo longed to reach the top, so that everyone in the village could hear his voice and know his worth.⁣
⁣
“I would’ve climbed it already,” Milo sighed one day, “but ever since the old goat moved the ladder and never brought it back, I can’t. So, here I wait.”⁣
⁣
“Why don’t you build another ladder?” asked a young mouse who overheard.⁣
⁣
Milo blinked. “Well… it’s not my fault. The goat ruined everything. Plus, building things is hard. Dangerous, even. What if I fall? What if it doesn’t work?”⁣
⁣
So Milo stayed put—days, then weeks, then seasons passed. He watched others climb using ropes, platforms, pulleys, and even stacked crates. Every time, Milo found something to blame: the goat, the hill, the weather, the village council, not having time, neighbors that didn't share their tools (although he never asked to borrow them).....He thought verything was everyone else's fault. After all, he was not to blame, in his eyes.⁣
⁣
But one day, a blind turtle slowly crept by, dragging a handmade step stool, two boards, and a hammer in her shell. “𝘐 𝘮𝘢𝘺 𝘯𝘰𝘵 𝘮𝘢𝘬𝘦 𝘪𝘵 𝘵𝘰 𝘵𝘩𝘦 𝘵𝘰𝘱,” she said kindly, “𝘣𝘶𝘵 𝘐’𝘥 𝘳𝘢𝘵𝘩𝘦𝘳 𝘸𝘦𝘢𝘳 𝘮𝘺 𝘴𝘩𝘦𝘭𝘭 𝘵𝘩𝘪𝘯 𝘵𝘳𝘺𝘪𝘯𝘨 𝘵𝘩𝘢𝘯 𝘴𝘪𝘵 𝘢𝘳𝘰𝘶𝘯𝘥 𝘣𝘭𝘢𝘮𝘪𝘯𝘨 𝘢 𝘮𝘪𝘴𝘴𝘪𝘯𝘨 𝘭𝘢𝘥𝘥𝘦𝘳.”⁣
⁣
And just like that, Milo’s excuses felt heavier than his hooves.⁣
⁣
That night, he stayed awake staring at the tower. Then he sighed, dug in his hooves and began to build—it was messy and awkward—but he put in the effort, he worked.⁣
⁣
Eventually, Milo stood at the top of the tower, breathless and stunned. Not just from the climb—but because for the first time, he realized it wasn’t the goat, or the hill, or fate.⁣

⁣ It was fear pretending to be logic, and comfort pretending to be wisdom. If he had not feared speaking up and asking to borrow materials.....if he had not refused to do the work....he would have found success much earlier.⁣
⁣
𝐌𝐨𝐫𝐚𝐥:⁣
Sometimes the things making things difficult isn't what someone else did or the situation not being ideal — it's the work you were afraid to do and the effort you refused to put in.

Some Martial Arts Instructors Don’t Teach Children, And Why Others could beneft

 

Some Martial Arts Instructors Don’t Teach Children, 
And Why Others Could Benefit

Martial arts has long been celebrated as a path of discipline, respect, and personal growth. Yet, walk into any martial arts community gathering and ask about teaching children, and you’ll hear a wide range of opinions—from enthusiastic yeses to firm nos with crossed arms and arched eyebrows.

So why do some martial arts instructors shy away from teaching kids? And more importantly… what are they missing out on?

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The Hesitation: Why Some Instructors Say “No Thanks” to Kids’ Classes

Let’s be real—teaching kids is a whole different kind of Dojo experience. While adults generally show up for structure, philosophy, and physical improvement, What do young kids show up for? They might show up in Spider-Man pajamas, mid-sugar rush, with no idea why bowing in even matters.

Here are a few common reasons instructors may choose not to teach children:

• Discipline Challenges: Kids, especially younger ones, can be unpredictable, energetic, and easily distracted. Not every instructor feels equipped—or patient enough—to handle that. 

• Purist Philosophy: Some instructors believe martial arts should be reserved for those who can fully grasp its deeper meaning. They worry that simplifying things for children waters down the art. Some believe that teaching kids is a "sellout".

• Training Quality Concerns: There’s a fear that kids won’t take training seriously, or that their presence might lower the intensity or quality of the class environment, and  While instructors will indeed have kids that don't take the training seriously, let's remember that there are adults who don't as well....jumping around from style to syle or treating the classes as just something to do after work.   
  My goal each day is to train everyone with the same quality, regardless of if they take it seriously or not. After all, the ones that do take it seriously will benefit, and I hope that ones that don't, gain some type of skill to carry into their other endeavors.

• Lack of Experience or Curriculum: Let’s face it, teaching kids requires a different skillset, a different mode of communication, a different attitude, and often a revamping of the curriculum so that it is broken down for a child's learning curve. Some instructors may not feel prepared for that, saying "I'm not good with kids". 

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Why Teaching Kids is Actually a Hidden Gem: And it's not just for business

Despite the challenges, many instructors who do teach kids discover something surprising: it’s incredibly rewarding. And not just in a heartwarming way—though there’s plenty of that, too.

Benefits for Instructors:

• Legacy Building: Teaching kids allows instructors to pass down their knowledge and help shape the next generation of martial artists. That’s not just teaching—that’s creating a lineage. I started martial arts as a little girl, wit h the dream of having my own Dojo....and here I am now teaching people of all ages.

• Refined Teaching Skills: Do you want to learn how to teach with clarity and creativity? Try explaining stances to a six-year-old. You’ll become a better communicator across the board. You'll need to break down each movement in a clear and simple way, which deepens your own understanding of what you thought you mastered. Doing something and teaching something are two different skills.

• Business Sustainability: Let’s be real—kids’ classes can be the backbone of a martial arts school’s financial health. Teaching them creates community roots, long-term students and the support and assistance of the kid's parents.

• Creativity in curriculum: Instructors need not "gamify" every drill or exercise. Sure, you can make learning Kata fun by adding some fun games, but the trick is to balance the teaching of the "serious" material of your style, fostering children's confidence, and making class enjoyable.....without necessarily watering down the art. It takes practice and planning.

• Personal Fulfillment: Seeing a shy child gain confidence, or an ADHD child channel their energy into focus—that’s the kind of thing that keeps instructors inspired. I know that's what keeps me inspired.

Benefits for Kids:

• Discipline and Focus: Martial arts helps kids develop self-control, focus, and patience—skills that transfer straight to the classroom and beyond.

• Confidence and Self-Esteem: Whether it’s learning a new Kata, breaking their first board or earning a new belt, kids learn to believe in themselves through effort and progress.

• Respect and Responsibility: Bowing, listening to instructions, respecting themselves, their classmates and parents, helping peers—all fundamental parts of martial arts culture that help shape respectful behavior.

• Physical Fitness: Martial arts is a fun way to stay active, improve coordination, and build lifelong habits of movement.

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Final Thought

As martial arts instructors, we often say we’re not just teaching punches and kicks—we’re shaping lives. And that starts young.

“A great teacher doesn’t just teach skills—they shape character. When we teach a child, we plant the seeds of strength, respect, and resilience that will grow for a lifetime.”

So to the instructors on the fence—it's okay that you're on the fence, and you own the choice of incuding kids in your style or not.  However, it's good to remember that what you teach any student today… might be what changes the world tomorrow.....no matter what their age.

Meditation: Its not about "thinking of nothing"

 

When most people hear the word meditation, a very specific image often comes to mind: someone sitting cross-legged on a cushion, fingers pinched in a perfect mudra, softly chanting “Ohm” in a quiet room filled with incense. While that’s certainly one version of meditation, it’s far from the full story.

The truth is, meditation isn’t just about how you sit or what you chant—it’s about how you show up for yourself and the present moment. It’s not mystical or reserved for yogis on mountaintops. Meditation is practical, adaptable, and beneficial for people of all ages—including children.

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What Is Meditation, Really?

At its core, meditation is the practice of training your mind to be present, aware, and engaged. It’s like going to the gym, but instead of building biceps, you’re building mental clarity, emotional resilience, and calm. Many people feel that they can't do meditation because they "can't think of nothing". It's about being right there, right now. Find a thought about that bill you forgot to pay? Acknowledge it and continue without being hung up on it.

And it doesn’t have to be complicated.

Meditation can be:

• Sitting quietly and following your breath.

• Walking slowly and feeling the ground beneath your feet.

• Washing dishes with full attention to the sound and sensation of the water.

• Listening to music with complete focus—no phone, no distractions. Most people can do that, that's a form of meditation. Sometimes, I sit with my headphones and follow only one instrument as the music plays. It keeps me in the present moment while enjoying the rhythm of the music.

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Why Mindfulness Matters in Daily Life

Mindfulness—the practice of paying attention, on purpose, in the present moment—has proven mental and physical benefits:

• Reduced stress and anxiety: Mindfulness helps calm the nervous system and regulate emotional responses.

• Improved focus: Training your mind to return to the present sharpens attention over time.

• Better sleep: A quieter mind means less tossing and turning.

• Emotional regulation: With regular mindfulness practice, it becomes easier to respond thoughtfully rather than react impulsively.

• More meaningful connections: Being present with others improves communication and deepens relationships.

These benefits apply to everyone—from busy parents and overworked professionals to energetic children and even teens navigating social pressures.  These skills allow us to stay on point with work, school, and everyday tasks such as driving, operating machinery, etc. Staying in the moment is so important when it comes to things like driving!

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Kids Can Meditate Too

Children are naturally curious and imaginative, making them perfect candidates for mindfulness—if it’s presented in a way they can understand. Meditation for kids can look like:

• Guided imagery: Visualizing a peaceful place or favorite animal.

• Mindful breathing with props: Watching a feather rise and fall on their breath.

• Mind jars: A glitter-filled jar they shake, then watch settle to represent their emotions calming down.

Even just a few minutes a day can help children manage emotions, build empathy, and improve concentration at school. At my school, our martial arts kids practice Mokuso for a couple minutes after each class. Sometimes we balance a beanbag on our heads to keep aware, sometimes listening for cars passing by and counting them, sometimes counting the ticking clock. After one class, a child muttered "Wow I didn't know there was a clock in the class!" To which i answered, "See? When we really pay attention, we notice things we never noticed before". 

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Not All Meditation Is Sitting

Here are a few meditation techniques that break away from the stereotype:

1. Walking Meditation Focus on the rhythm of your steps, the sensation of your feet touching the ground, and the sounds around you. Each step becomes a reminder: I am here.

2. Standing meditation Stand with feet shoulder width apart, allowing the arms to hand down at sides (beginners). Let the top of the head rise upward, focus your mind on your center of gravity, and "sit" into the legs. Feel the weight evenly on both feet and let go of body tension as you notice it.

3. Body Scan Lie down or sit comfortably. Bring awareness to each part of your body, starting from your toes to your head. This promotes relaxation and awareness of tension.

4. Breath Counting Inhale and exhale—count “one.” Continue up to ten, then start again. If your mind wanders (and it will), gently bring it back without judgment.

5. Mindful Eating Take a single bite of food. Chew slowly. Notice the flavor, texture, and aroma. This not only enhances enjoyment but helps prevent overeating.

6. Sound Meditation Sit quietly and listen: birds, a fan, distant voices. Try not to label the sounds—just hear them.

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A Practice for Real Life

Meditation doesn’t require robes, incense, or chanting. It only asks that you pay attention. Whether you’re sitting, walking, parenting, or washing dishes, mindfulness is about anchoring yourself to the here and now.

Just a few minutes a day can shift your mindset, calm your nerves to lessen stress, and bring clarity to the chaos of daily life.

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Closing Thought

"Mindfulness is the key to a happy and peaceful life. It is the miracle which can call back in a flash our dispersed mind and restore it to wholeness so that we can live each minute of life."
— Thich Nhat Hanh

Tai Chi isn't just for your grandparents

 

Tai Chi: It's Not Just for Old People

When you picture someone practicing Tai Chi, what comes to mind? For many, it's the image of an older adult in a park, slowly moving through graceful, meditative motions. And while Tai Chi is indeed a favorite among seniors—and for good reason—it’s time to bust the myth: Tai Chi is not just for old people. 

When I was younger, I believed Tai Chi was an activity that only older people did when they couldn't move as easily anymore.

In reality, Tai Chi is a dynamic, adaptable, and deeply powerful martial art and wellness practice that can benefit everyone, regardless of age, athletic ability, or experience level. Let's explore why.

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What Is Tai Chi, Really?

Tai Chi (or Taijiquan) is an ancient Chinese internal martial art that combines slow, deliberate movements, breathing techniques, and mental focus. Originally developed for self-defense, it evolved into a practice known for promoting balance, flexibility, and inner calm.

Tai Chi literally means “Supreme Ultimate,” and its philosophy is rooted in Taoism and the balance of yin and yang. It’s not just movement—it’s moving meditation, and when practiced with intention, it can be physically challenging, mentally enriching, and spiritually grounding.

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Benefits of Tai Chi—for All Ages

1. Improves Balance and Coordination

Tai Chi trains your proprioception—your body’s sense of position in space—making it ideal for athletes, dancers, and anyone looking to move more efficiently.

2. Enhances Flexibility and Strength

Don't be fooled by the slow pace—holding stances and moving mindfully strengthens muscles, increases joint mobility, and promotes better posture.

3. Reduces Stress and Increases Focus

Tai Chi emphasizes relaxed breathing, mindful awareness, and flowing movement. That makes it a perfect counterbalance to the high-stress, screen-heavy lifestyle of modern students and working professionals.

4. Boosts Cardiovascular and Respiratory Health

Regular practice increases stamina and oxygen intake. Some forms of Tai Chi even elevate the heart rate to moderate aerobic levels.

5. Sharpened Mental Clarity

The cognitive challenge of remembering sequences, coordinating limbs, and aligning the body with breath builds focus and mental discipline.

6. Martial Application and Self-Defense

Yes—Tai Chi is a martial art. Its techniques are based on physics, leverage, and energy redirection. Practiced with intent, it's highly effective for self-defense.

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Some Styles of Tai Chi

There are many styles, some considered "major Family" styles, and others as smaller branch or lesser known family styles. Here are just a few:

• Chen Style: The original form, with low stances, coiled energy, and bursts of explosive power (fa jin). Great for martial training.

• Yang Style: The most widely practiced, known for its large, open movements and smooth, flowing rhythm. Excellent for beginners and general wellness.

• Wu Style: A more compact frame with subtle internal focus, ideal for practitioners who enjoy internal energy work.

• Sun Style: Incorporates elements of Xingyi and Bagua, featuring agile steps and a slightly upright posture. Popular for its gentle transitions and ease on the joints.

• Wu/Hao Style: Less commonly seen, this style is characterized by small, precise movements and a deep emphasis on internal alignment.

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Getting Started: Practice Points for Any Age

1. Start Slow, Stay Consistent
   You don’t need to master all 108 moves of a long form on day one. Even 10 minutes of daily practice can yield noticeable benefits.

2. Find the Right Instructor
   Look for someone certified and experienced in working with your age group and goals—whether fitness, meditation, or martial development.

3. Dress Comfortably and Focus on Posture
   Soft-soled shoes and loose clothing help movement flow naturally. Pay attention to spinal alignment and relaxation.

4. Practice Outdoors or in a Quiet Space
   Fresh air and peaceful surroundings enhance the meditative quality of Tai Chi. Bonus: You’ll start to feel more grounded and present.

5. Breathe Naturally
   Coordinating breath with movement calms the nervous system and deepens the practice.

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Tai Chi Is for Everyone

From kids needing focus and calm, to teens exploring martial movement or their self awareness, to adults looking for holistic fitness, and yes—even seniors managing mobility—Tai Chi delivers. It's not about age. It's about balance, strength, awareness, and energy. It took me until my early 30's to appreciate the practice, but as they say, better late than never.  :)  I credit Tai Chi practice in helping me recover from a back injury that resulted in bad peripheral neuropathy. Tai Chi helped me become very aware of my limbs, especially in walking, to help prevent my feet from tripping myself, as I couldn't feel my feet very well. And, if I did feel my feet, the sensation of pins and needles was so painful. The practice helped calm my feelings of "being useless" and quell the frustration of not being able to do the things I was doing before the injury. 

So the next time someone says Tai Chi is just for old people, remind them:

Tai Chi is for warriors of every age.

  

Communication & Understanding

 

Many misunderstandings happen when you think something should be a certain way and you assume that others should think the same. Or, misunderstandings arise when you don't communicate yet believe that it has. 

No one is a mind reader. Have the courage to communicate. You might find that misunderstandings, disagreements, squabbles, attitudes of separateness, and yes even discrimination, will turn up less and less.

Training with a purpose

 

One of the questions on the intake/preregistration form of my classes is "What do you hope to gain in the class(es) you chose?". It is a multiple choice list that potential students can choose from, including "self discipline", "weight loss", "recreation", among others.  

The premise behind the question on the intake form, is to jump start a goal-oriented mindset with the potential student. Many people join for something to do or for a hobby, while others join to improve their health, or learn self protection, etc. But what really floats your boat?

 Since parents normally fill out the form for their child, the parent tends to choose what they'd like to see their child gain. Then, during the interview after their 3 intro lessons, I ask the child directly "What do YOU want to improve on? What do you want to learn?"

With kids, the kids don't initially think about "controlling my mind" or "Honor" or even "Respect". It may be hard for parents to find that out, but for the most part, kids want something specific to them.

After his trial lessons, one young boy answered not too long ago, "I wanna move good so other kids at school don't laugh at me". He was so honest....that's what he wanted. It wasn't about "I want a black belt", or "I want to improve my mental clarity" or anything like that. His reason was specific to him.