Learning from mistakes and accidents is a good way to keep your spirits and keep moving. A bad fall where you bang your head can either make you feel sorry for yourself or help you learn more about how you move. For example if you slide or jump forward and cling to the footing of the back leg it is possible the tension in the hips will create damage and tear the muscle a little bit. If you learn to do this with move awareness you will learn to relax as you leap over a rock or anything and it will free you further. Another example is falling backwards. If you are told to grab your head to protect it than you might do it when you really fall. It is not always the right thing to do so falling backwards while a person is standing behind you at changing distances will help you learn to adapt and come up with the right answer for that moment. A teacher cannot give from himself if the student is not willing to do the same.
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To ready your nervous system for work without movement, feel the blood flow in each hand finger seperately and than move through the section of your face as you understand (chin, cheeks, forehead) and become aware of the tactile information it gives you. If you can do the same for each toe seperately and than for other body parts till you are fully aware. You start with the areas that have the most nerves on the surface to let the body know work is ahead and it wakes the rest of you using the mirroring effect. your breath is paramount in this and making it one with your pulse is key to moving naturally. This is best practiced before sleep with relaxation as purpose of before rising with preparation for work as purpose. That is if you don’t have to jump out of bed and start running Innocent
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When you go to hit the neck, the head or anything overhead there is a tendency to raise the shoulder even if you don’t need to.  Try to move so only the parts you need are activated (the same as using the least amount of tension to keep upright and to move) Start by raising the fist to the spot you aim to hit and let it align with the surface and the tension you feel there. It will only work what needs to be worked and you will not let your partner or attacker of your intentions before hand (yes I am aware of the pun)

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Take a staff or any other long tool you can think of and place the end on your partner or an object you can use for this like an old soda and so on. Push your partner with the end and learn to relax and feel through the tool where your partner is aware and where he is open and let yourself align the tool so it will go there and create the maximum effect. Have the same done to you and learn to move with these strikes. Later on place either the flat of the side of the tool (it can be a non sharp sword and so on) and breath making the body one piece and move the breath wave through the tool to the partner again being relaxed so it will go where it can give the most. Another thing to do is to take long sticks or any other long tool and try to touch each other lightly but without being touched or your sticks being touched. This allows you to learn to move better with your body and to free the stick for other possible jobs.
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Take two round car mirrors (the small curved mirrors people glue to their side mirrors for a better view) and hold one in each hand. Now learn to check all the surface of your body for anything that might need care. This requires some hand eye coordination on your part and can be taken and used in other things as well. Looking behind corners using the least amount of time to view the sights and so on.
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Take a shoe lace and tie your ankles together with enough distance for one step forward. Now move around a bit. Walk in all directions, turn and see how you handle yourself in this. Sit down and roll around and make use of what you have to keep mobile. Now with a partner move away from him simply walking at you and progress to evading attacks and choosing a way of action. You can do the same with your hands bound or with your eyes closed moving with the attacks to survive. Relax, breath and remember whichever position you put yourself into your body can navigate away from. Let it.

Take a belt and buckle it with the width of your hips. Now move it from your legs up and all the way over your head and down again if you can or see what is the least amount of space you can navigate through. You do not have to take all the space at the same time and it is also good to do this in front of a mirror and have a laugh at your self. Keep yourself humble. 

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Sit on your behind and raise your soulders as your arms are relaxed. Now tense up the shoulders slowly till they are very tense and now start to move the torso and head relaxed from side to side and arch forward and backwards as the shoulders remain tensed up. Note how the arms move in this drill as you learn to spread your awareness and control over your body. Later do this drill with a friend as he touches a part of you it remains relaxed as the rest of you tenses for a moment and than as you tense the area touched and the rest of you relax and than add movement to this and a knife or a sharp stick (a pen also works) first tense up on touch and relax right away to note the reaction and than act with movement on the parts you either tensed up or relaxed in the previous drill in movement to evade harm to you and yours.
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Anger takes you away from the basics of feeling and acting on your own wishes. To calm oyurself down you need to return to the basics and taking them away is a good way to bring your awareness back to them. Stand and hold your breath, Tense the part of your body where you feel most emotions manifest (shoulders face …) and wait until you cannot take it anymore and restore yourself. Now do the same without the tensing and count how many heart beats you can keep and one last time with walking counting how many steps you can take before you breath. This will not solve the problem but you will be able to work towards it more clearly now.

 

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Stand upright and breathe. Feel your chest and stomach moving and notice how they move and in what directions throughout the action. Now slowly relax and release the tension from the top of the spine to the base of the hips letting the head and than torso curve forward and relax at the end of the breath phase. Now from the tip of the toes rise slowly letting the body find its own form according to structure and tension and relax upright. Do this several times and than do the same but backwards. This will be added to a bigger release in the knees to keep your self standing and again from the relaxed position you slowly limber yourself up letting the body find its own shape upright. Do this to the sides as well starting with a tilt of the hips and do this one to the right and one to the left and repeat. To me it gives a sense of warmth and energy. I hope you benefit aswell.
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Stand on one foot and relax. Shake your body and free leg and move so it doens’t effect the leg on the ground. Now balance on the heel and than on the foot a few moments and relax in each position. Now close your eyes and count out loud to 300 breaths and relax again. Move to the other leg and if you became tense slap and massage the tension away. Now advance forward and backwards on one leg without jumping. Move in a right circle and than in a left circle and switch legs again. Now with a partner let him push you all over lightly and you move out of the  way by moving the parts which are not being touched first. (why ? because it creates less tension in the hit parts and lets you stay close and relaxed near your partner or attacker, also it spreads your mind over all of you and keeps you from loosing focus) Advance as you feel comfortable and change legs frequently. Do this drill with eyes closed as well and also as you carry a package or a backpack. Learning never stops and every drill can be changed.
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