Yoga & Dinner Night - December 20, 2015
Yoga & Dinner Night - December 20, 2015
The Law Enforcement Judo Association (LEJA) is pleased to host:
- A Combined Hot Yoga / Creative Visualization session
- Christmas Dinner (immediately followed by the first event)
You can join one or both of these events. Select the event(s) from the dropdown menu below and press the Sign Up button.
Scroll down the page for event details.
Yoga & Dinner Night - December 20, 2015
You may come to either or both of these events.
1) Combined Hot Yoga / Creative Visualization session
Location: Moksha Yoga, 4701 East Hastings St. (@ Beta Ave.), Burnaby
immediately followed by our
2) Christmas Dinner
Location: Socrates Greek Restaurant, 6633 East Hastings St., Burnaby.
A one-hour yoga class will be run by the studio owner Eric MATHIAS followed immediately by a session on creative visualization. No experience is required for these back-to-back sessions which will run from 1700-1830 hours.
"Moksha (pronounced: mOk'sha) hot yoga is a unique yoga series combining the precision of therapeutic yoga and the foundations of traditional yoga in a specially heated room. The series is a cardiovascular workout that strengthens, tones and loosens the muscles, while calming the mind and reducing stress. Classes are suitable for all levels of ability, even ABSOLUTE beginners with limited flexibility!
Moksha Yoga Burnaby is a member of a group of independent hot yoga studios committed to ethical, compassionate and environmentally conscious living. Collectively we strive to communicate that the benefits of yoga are limitless and accessible to all.”
Everyone should bring a yoga mat, two large towels (one for your mat and one for showering afterwards) and a small one for wiping yourself down in class. Bring a liter of water too! If you do not have a yoga mat, there are about 30 available (included in the rental).
This combined session will flow from the hot yoga (ending in the relaxed ‘corpse pose’ of lying flat on ones back) to visualizations of current or pending challenges that are, or may be, facing you. In this very relaxed conditioned you will be walked into visualizing a critical situation or two that you may expect to encounter in law enforcement (a police-involved shooting or other critical situation involving use of force) or perhaps you are looking to resolve some personal issues or attainments using this technique. By visualizing these problems and challenges, roadblocks are cleared to ensure optimum performance and success. Creative visualization is merely the technique of turning your dreams into reality by first mentally being victorious. Manifestation always follows your thought process.
“Whether you think you can, you think you can’t, either way you are right.”
(Henry Ford 1863-1947)
Immediately following this session, you will likely shower up from being dripping wet with sweat, and then we will be having a Christmas dinner at Socrates Greek Restaurant (around 1930 hours start). There will be a $25.00 cost to this dinner consisting of chicken souvlaki, or roast lamb, plus a veggie dish (please let us know now if you are vegetarian).
You must register on line for either, or both, activities (yoga/visualization and dinner) ASAP through the Police Judo web site. Sign up now as there is only room for 40 - 50 people in the yoga studio (dinner is open to all).
For further information, please contact Al Arsenault at 604-788-7051 (firstname.lastname@example.org).
You must do the homework assignment (read below or click here to download the homework PDF) to prepare yourself for this part of the session. The cost for this combined session is only $15.00.
Here’s your homework to do prior to coming to this session. Read the articles below. If you are interested in law enforcement (or otherwise in applying your Police Judo tactics as a means of self defence), set up a scenario or two in your mind that you would like to experience before it happens (or you might want to re-live a past experience to find a better outcome). Run variations of a critical incident through in your head as time permits. This is best done after a short period of mediation while in a quiet and comfortable setting (upon waking or retiring are good times).
You will already be in a totally relaxed state at the end of the yoga session when you are cued to imagine all the sensations and details of the situation. Create the visualization, using all of your senses, as if the stressful situation was actually unfolding. You might see images or just have thoughts about it – either is fine. Allow yourself to be totally immersed in your scenarios and see yourself doing all the right things, making the right choices, and performing optimally. Do not allow yourself to lose this battle. Dismiss all self-doubt. If you get injured (this can be built into your scenario), keep fighting and prevail. If you find your breathing gets tight, use combat breathing to help you stay calm and connected to your game winning plan. Breathe in deeply, hold, breathe out deeply, all for a count of 4 seconds for each segment (holding your breath is optional). You must allow yourself to have a positive outcome. The more realistic your visualization technique is, the more powerful effect it will have on your subconscious brain, which functionally does not know the difference between this kind of mental training and reality. When the time comes for you to actually engage someone in this kind of situation, your brain will already be primed to take the right course of action.
Repeat variations of this critical incident (and others) that you can foresee yourself acting on in the future. Use this training session as first of many mental training scenarios you should undertake. This mental gym training will prepare yourself for the ugly realities of policing. We fear largely that which we do not understand and that which we have yet to experience (or fail to confront). By closely examining your source of fear, its power will be stripped away. The first gun battle you get into should not be the first one your mind has entertained. These visualizations should allow your brain to stay calm because it has “played this video game before” and knows how to calmly resolve it in your favour. It is difficult to remind yourself about your game plan to ‘drain the swamp’ when you are up to your neck in alligators. See yourself having a heightened sense of awareness but if you do get caught up in a bad situation, know that you will act correctly.
You may also choose to use this technique to attain more money, heal an illness, find a better job, overcome fears of public speaking, etc. all by seeing yourself already overcoming any obstacles in your way to success and healing. Again, use all of your senses to deeply feel your success and bask in the joy of your accomplishments. You may implant and repeat positive affirmations during your visualizations (or cap any scenario with them) that summarize your winning mindset. Repeat these ‘pep talk’ type of affirmations positively and in the present tense as if they have already been attained. Replace the worn out negative ‘mind chatter’ with these powerful new positive tapes.
“I am confident in my abilities as an engaging public speaker” not “I would like to be a good public speaker.”
“I keep calm and execute my Police Judo skills effortlessly and decisively” not “I hope I don’t falter if I get into a scrap.”
Repeat these affirmations often and think like you have already achieved what it is you are seeking. You reap what you mentally sow; you are the master of your own destiny; you create your own reality. Namaste.
Taking Training to the Next Level with Ed Flosi
Enhance your training by visualizing victory
Visualization is an effective way to ratchet up your own training — and it’s free.
Officers can use several strategies to enhance their training. Going to courses offered by other law enforcement agencies or reputable private vendors requires several people to be involved. There must be an instructor/facilitator for the training, and seldom will these courses be presented if only one or two attendees sign up.
These courses often have a cost factor that must be absorbed by the individual officer, and usually require the officer to schedule time away from work and family.
Another option is to find a training partner who enjoys and is similarly motivated to take on additional training. Even this method requires at least one other person.
The reason I bring up these training choices is due to the most often heard excuses about why officers do not seek additional training:
• I cannot find time to put aside for additional training
• I do not have money to attend additional training, and the agency will not pay for me to go
• I can’t find anybody to practice with
The list goes on, of course, but those are the big three.
There is one very effective strategy that:
• Costs nothing
• Does not require others to participate
• Does not require much pre-planning
• Can be done at almost any time of the day
Rehearsing Your Run
Remember the Winter Olympics in 1984? OK, I realize some you were only “an itch in your daddy’s pants” in 1984, but follow along anyhow.
The world was introduced to the Mahre brothers, and to the twins’ use of visual rehearsal. The cameras focused on them as the ski racers closed their eyes and “practiced” the run in their mind’s eye.
Jack Nicklaus — one of the best golfers of all time — would use this technique to visualize hitting the ball with perfect swing, seeing the ball’s trajectory and where he wanted it to land.
Making Practice Real
I recently helped out in the baton training at a local academy. One of the recruits was swinging the baton, but it was apparent that he was only going through the motions. He swings looked weak and I would have considered them ineffective. After a short “tune-up” with the recruit and getting him mechanically correct again, I told him to now close his eyes and listen to me.
I told him to “see” the suspect trying to attack him. I gave him specifics on what the suspect looked like — stay away from “fighting stance” only as a description. I told him the suspect was going to hit him with his fists. The recruit now swung hard and at the correct level for an arm strike. He was more determined, and the end product was a more effective-looking strike. He was given encouragement to keep doing this and add other possible scenarios to the mix, and with other threat level suspects.
Making the visualization as real as possible is the best practice. It is good to “see” the suspect, but it is better to also engage your other senses in the training.
“Hear” the suspect telling you about your family lineage, “smell” the associated odors that might be present, “feel” the strike when it is delivered.
This way you will get the entire picture.
Another important aspect of visualization training is to “see” the winning outcome. The brain will absorb this training scenario and store it away for future use. When you are presented with a similar problem situation in real life, your brain will search for contextual cues to help you come to a solution. We have seen this play out in Force Option Simulation training as well as other types of training.
I remember as a recruit in the FTO program when my FTOs would play the “what if” game. This was effective, and I used it as well when I was an FTO. In order to get the best value out of the visualization training I would recommend changing the “what if” question into a “when this happens I will” statement.
We all know it’s not a question of “if,” but of “when.”
The Worry Solution: Using Breakthrough Brain Science to Turn Stress and Anxiety Into Confidence and Happiness; Martin Rossman, M.D.
How to Make a Mountain Out of a ’Molehill’; Sue Spencer
Mind Power by John Kehoe
John Kehoe talks about:
What you focus on, you attract. The reason this is true is simple. Even though we are not consciously aware of it, we live in an immense quantum sea of vibrating energy that is ever responsive to how and what we think. Our thoughts are forever trying to express themselves in our lives. Our thoughts are creative forces, and the sooner we realize this, the sooner we can begin designing our lives with clarity and purpose.
How can we use this reality in our lives? Again the answer is simple. Focus daily on what you want. And here is where Mind Power techniques can come to your assistance. The Mind Power system consists of easily learned techniques that help you focus and direct your thoughts. The first technique I want to teach you is visualization.
Visualization is simply mental rehearsal. You create images in your mind of your having or doing whatever it is you want. You repeat these images over and over again. I suggest to my students that they practice this technique for five minutes each day. In your five-minute practice, you use your imagination to see yourself being successful, closing the deal, having the relationship, healing the illness—whatever the goal is that you wish to manifest. The key to remember when visualizing is to always visualize that you already have the thing you want. This is a mental trick. You don’t hope you’ll achieve it, or build confidence that some day it will happen. No, with the visualization technique you “live and feel it” as if it is happening to you now. Now on one level you know this is just a mental trick, but here is an important truth to understand. The subconscious mind cannot distinguish between what is real and what is imagined. Your subconscious will act upon the images you create within, regardless of whether those images reflect your current reality or not.
Does it work? Ask Arnold Schwarzenegger. “It’s all in the mind,” says Arnold, who is five-time winner of the Mr. Universe title, a successful real estate tycoon, movie star, and now governor of California. Arnold has it made, but it wasn’t always so. Arnold can remember when he had nothing except a belief that his mind was the key to getting where he wanted to go.
“The mind is really so incredible. Before I won my first Mr. Universe title, I walked around the tournament like I owned it. I had won it so many times in my mind, the title was already mine. Then when I moved on to the movies I used the same technique. I visualized daily being a successful actor and earning big money.”
What worked for Arnold will work for you. I know this because I have taught this system to millions of people worldwide and have seen the results. It’s not magic and it doesn’t happen overnight, but if you persist in your vision, you will achieve it. What you focus on, you attract.
John Kehoe talks about:
Another technique of Mind Power is that of affirmations. Affirmations are statements that you say either out loud or quietly to yourself. You affirm to yourself whatever it is you want to happen. For example, if you have an important interview coming up, you could affirm to yourself, “A great interview,” and you would repeat this statement over and over again for several minutes. Or, let’s say you’re recovering from a leg injury, you could repeatedly say to yourself, “I have strong and healthy legs.”
Why do affirmations work? They work because whatever you verbally repeat to yourself will influence your thoughts. Say to yourself, “A great interview,” and you will automatically begin thinking about your upcoming interview as “a great interview.” Repeat to yourself, “ I have strong and healthy legs,” and your mind will begin imagining strong and healthy legs. And what you focus your mind on, you attract, so begin focusing on whatever it is you want.
Now let me give you three simple rules to remember when using affirmations:
1. Always affirm in the positive. Make your affirmation a positive statement. Avoid asking yourself, “What happens if it’s a terrible interview?” or saying to yourself, “I’m so nervous.” These statements focus on what you don’t want to occur. If you want to be confident, use that word in your affirmation. If you want to be dynamic, use that word. Use the words that reflect what you want to happen. Be specific.
2. Make your affirmation short and simple. Use a phrase or at maximum one sentence. Your affirmation should be like a mantra that you can repeat over and over again without even thinking about it. Don’t ramble on.
3. Don’t force yourself to believe it, just say it. All you have to do is repeat it over and over again and the affirmation will quite naturally have an effect. After all, you don’t force yourself to believe that the medication your doctor has given you will work. You just take the prescribed dosage and assume it will. So too with affirmations; just repeating the statement many times will cause it to work for you.
Affirmations are simple, easy to use and very powerful. Many professional athletes use them to perform well on the field. Successful business people use them to close deals and run their businesses. Artists use them to be creative and come up with innovative ideas. You can use them too, in any area of your life. Now repeat after me, “I am successful, confident and achieve my goals. I am successful, confident and achieve my goals. I am successful, confident and achieve my goals.”
Strategies to recover from stress quickly
Tactical Breathing Can Stop Stress on the Spot
Posted on June 2, 2011 by Jerry Sheridan
Breathe. Controlling your breathing really helps you in stressful situations. A time-honored technique , controlled breathing helps you manage stress reactions on the spot. This post introduces you to “tactical breathing” also called “combat breathing.”. The tool helps firefighters race into burning buildings, police officers face armed resistance and soldiers fight in close combat. Definitely high-stress, high-risk situations.
Breathe. Our day-to-day stress may be less dramatic, but it’s real, it’s ours, and the distress can be intense.
David Grossman, a Lieutenant Colonel in the elite U.S. Army Rangers, put tactical breathing on the map in his book, On Combat: The Psychology and Physiology of Deadly Conflict in War and Peace.
How to Do Tactical Breathing
With some practice, you can control your breathing, relax, and manage your distress. Here is how to do it.
Breathe from your diaphragm. Your stomach expands, moving out to make room for the air, as you breathe in, and contracts as you breathe out. Tip: Think of your stomach as a balloon filling with air as you breathe in, and emptying smoothly, automatically as you breathe out.
- Breathe in through your nose to the count of 4.
- Hold your breath to the count of 4.
- Breathe out through your lips to the count of 4.
- Hold your breath to the count of 4.
- Repeat until you feel your body and mind relax.
Feel free to vary this tactical breathing technique. For example, I often breathe in to the count of 4 and out to the count of 7. Important: with my particular approach you do not hold your breath after either exhaling or inhaling. The goal is a smooth, continuous cycle of breathing.
You can adjust either of these methods to discover what feels right to you.
Simply breathing out is linked to relaxation, and extending that breathing phase is very relaxing. Tip: Bump up the impact by mentally saying “reeeelaaaax” as you breathe out.
You can use breath control without practice, but you’ll be happier with the results if you train ahead of time.
Bonus: No one has to know you are using tactical breathing! You can use this technique inconspicuously in the middle of a distressing situation.
Use controlled breathing:
- To help prepare for a stressful situation.
- While you are actively dealing with stress.
- Afterwards, to return to a more relaxed state.