Documente Academic
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Documente Cultură
Sparring
Mind
How
to
Achieve
Peak
Performance
Through
a
Sharper
Mental
Game
T h
e
W
i
s
d
o
m
A
c
a
d
e
m
y
P
r
e
s
s
.
A
l
l
r
i
g
h
t
s
r
e
s
e
r
v
e
d
.
C h r
i s t i a n
d e
Q
u i n c
e y
a n d
R
o d n e y
K
i n g,
2013
N o
p a r
t
o f
t h i s
p u b l i c a
t i o n
m a
y
b e
r
e p r
o d u c
e d
,
s t
o r
e d
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o r
t r
a n s m i t t
e d
i n
a n
y
f
o r
m
o r
b
y
a n
y
m e a n s
,
i n c l u d i n g
e l e c
t r
o n i c
,
m e c h a n i c a l
,
p h o t
o c
o p
y i n g
, r
e c
o r
d i n g
,
o r
o t h e r
w i s e
,
w i t h o u t
w r
i t t
e n
p e r
m i s s i o n
f r
o m
t h e
p u b l i s h e r
.
F o
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a
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I S B N : 9 7 8 - 0 - 6 2 0 - 5 5 5 2 2 - 7
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D I S C L A I M E R O F W A R R A N T Y / L I M I T A T I O N S O F L I A B I L I T Y
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N
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P
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p r
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v i d e r s
.
Table
of
Contents
Authors
Note
07
09
13
16
22
5. Mind-Body Interface
27
32
36
8. Mindfulness in Ac^on
38
44
49
50
53
Authors Note
Famous in the world of mar^al arts (MA), Rodney King, founder of Crazy
Monkey
Defense,
has
dis^lled
the
essence
of
many
years
of
prac^ce
and
coaching
MA
trainers
and
clients
into
a
set
of
rou^nes
and
skills
that
have
proven
highly
eec^ve
in
sparring
as
well
as
in
compe^^on
gh^ng.
Anyone
familiar
with
Rodneys
approach
will
recognize
his
unique
style
and
insights
developed
in
this
manual
and
taken
to
a
new
level
for
op^mal
sparring
performance.
Way.
However,
for
many
of
you,
blending
this
with
The
Philosophers
Way
may
be
a
new
experience.
Dr.
ChrisVan
de
Quincey,
founder
of
The
Wisdom
Academy,
has
specialized
in
a
branch
of
philosophy
that
focuses
on
the
mind-
body
connec^on,
and
is
an
established
teacher
in
the
eld
of
Consciousness
Studies.
eec^vely.
Thats
what
Chris^an
brings
to
this
work.
By
teasing
apart
ner
dis^nc^ons
in
Rodneys
approach
to
mental
game
training
for
mar^al
arts,
the
Warrior
and
the
Philosopher
have
collaborated
to
create
a
unique
approach
to
mar^al
arts
that
honors
equally
the
importance
of
the
mind
(the
mental
game)
and
the
body
(the
physical
game),
and
takes
mar^al
arts
coaching
and
training
to
a
new
level
of
excellence.
1
The
Power
of
the
Mental
Game
Developing
your
mental
game
is
one
of
the
most
cri^cal
aspects
of
success
in
mar^al
artsespecially
in
a
performance-based
environment
like
sparring.
Yet,
a
lot
of
beginners
have
a
hard
^me
guring
out
how
to
achieve
an
eec^ve
mental
game
and
what
it
really
means.
Our purpose here is to delve deeper into the mind and what happens
Here's an example: You are not present when you are projec^ng into the
future,
trying
to
an^cipate
what
your
opponent
is
going
to
do
next.
When
you're
on
the
mat,
trying
to
get
into
your
opponent's
head,
guring
out
what
hes
going
to
do
next
might
seem
logical.
However,
this
doesn't
lead
to
a
performance
gain.
In
fact,
it
degrades
performance
and
open
leads
you
into
trouble.
Theres
a
kind
of
a
paradox
here:
Developing
the
mental
game
means
9
prac^cing
being
able
to
focus
the
mind,
being
unconcerned
or
worried
about
the
future
or
reac^ng
to
what
happened
in
the
past.
We
can't
stress
enough
how
important
it
is
to
not
get
caught
up
in
past
and
future
thinking,
because
that
will
actually
distract
you
from
performing
at
your
best.
You
need
to
dis^nguish
between
observing
(no^cing)
your
process
of
thinking
and
being
run
by
your
thoughts.
As
well
as
leqng
go,
a
certain
element
of
choice
and
control
needs
to
happen
simultaneouslyand
that's
where
the
paradox
comes
in.
You
need
to
develop
the
ability
to
no^ce
your
thoughts
and
not
be
run
by
them.
For
example,
you
might
no^ce
that
you're
focused
on
the
future,
concerned
about
what
an
opponent
might
do
in
the
next
moment.
Or
if
youre
concerned
about
something
your
opponent
did
a
few
moments
agoespecially
if
you
made
a
mistakeyou
can
easily
become
trapped
in
that
way
of
thinking.
The
idea
is
to
recognize
this
and
ground
your
mind
right
back
in
the
present
moment.
The
mental
game
works
best
when
you
go
beyond
thinking.
Instead,
of
thinking
your
thoughts,
it's
about
learning
to
feel
your
thinking.
Rather
than
geqng
caught
up
in
your
thoughts,
you
need
to
ship
your
alen^on
to
your
feelings,
to
the
sensa^ons
in
your
body.
With
prac^ce,
as
you
learn
to
feel
you
thinking
by
increasing
awareness
of
the
sensa^ons
in
your
body,
you
will
sooner
or
later
realize
that
your
feelings
and
sensa^ons
are
the
generators
of
your
10
thoughts.
Focusing
on
your
embodied
sensa^ons
is
one
of
the
best
ways
to
get
back
into
the
present
moment,
to
actually
feel
whats
going
on
in
the
body
from
moment-to-moment,
allowing
yourself
to
be
guided
by
your
inten^ons,
aims,
and
valuesby
what
you
want
to
achieve
in
your
sparring
game.
When
you
rst
start
working
with
the
mental
game,
you
probably
wont
think
about
the
mind-body
connec^on
in
this
way.
In
most
cases,
when
you're
in
the
heat
of
the
moment
during
sparring,
you
may
not
even
be
aware
that
you
are
projec^ng
into
the
future
or
holding
onto
the
past.
It
takes
a
certain
amount
of
presence
of
mind
just
to
be
aware
of
that.
Most
of
the
^me,
thinking
just
runs
on
automa^c;
its
habitual.
Part
of
playing
the
mental
game
is
to
crack
open
the
habit,
and
to
become
inten^onal
in
your
choices
and
how
you
can
direct
your
mind
in
the
moment.
One
of
the
rst
things
to
do
is
to
actually
just
be.
We
recommend
that
people
prac^ce
this
(you
can
call
it
medita^on
or
just
call
it
siqng
and
observing
the
mind)
for
a
few
minutes
even
before
you
get
on
the
mat.
Take
ve
minutes
to
just
sit
and
no^ce
what
goes
on
in
your
mind
when
youre
leqng
it
do
its
own
thing.
If you're astute, you will no^ce that your mind tends to be worried either
about
something
that
has
happened
(in
the
recent
or
distant
past),
or
what
is
going
to
happen
back
on
the
mat
in
a
few
moments,
later
in
the
day,
or
even
in
a
11
months
^me.
With
prac^ce,
you
will
no^ce
that
most
of
your
thoughts
are
usually
focused
either
on
the
past
or
on
the
future.
If
you
learn
to
no^ce
how
the
mind
habitually
tends
to
ship
to
past
or
future
throughout
your
normal
day-to-day
rou^nes,
then
when
youre
actually
on
the
mat
and
engaged
with
your
opponent,
you
will
nd
it
much
easier
to
no^ce
what
is
going
on
in
your
mind
in
the
heat
of
ac^on.
Naturally,
thats
the
most
dicult
^me,
and,
of
course,
thats
when
your
mental
prac^ce
needs
to
catch
up
to
your
physical
prac^ce.
12
2
CreaVng
Refocus
Goals
Developing
mental
presence
is
powerful;
but
its
not
easy
to
achieve.
It
takes
dedicated
prac^ce.
A
ques^on
open
comes
up:
I
nd
prac^cing
this
o
the
mat
can
be
rela^vely
easy,
but
when
I
am
actually
engaged
in
sparring
how
do
I
stay
mentally
present?
When
your
thoughts
are
moving
into
the
past
or
the
future,
you
can
easily
get
caught
up
in
a
mental
vortex,
and
spin
out
of
control.
The
trick
at
such
^mes
is
to
allow
yourself
to
simply
no+ce
and
observe
what
your
mind
is
doing,
without
judgment:
Oh,
Im
thinking
about
the
past
(or
future)
right
now.
That
simple
act
of
awareness
automa^cally
brings
you
back
into
the
present.
In
order
to
be
aware
that
you
are
thinking
about
the
past
or
future,
you
have
to
be
present.
At
that
moment,
you
can
then
choose
to
stay
focused
on
the
present,
and
let
your
thoughts
come
and
go
like
leaves
blowing
in
the
wind,
without
geqng
sucked
into
the
past
or
future.
This
is
where
what
we
call
refocus
goals
comes
into
play.
It
is
the
ability
to
recognize
that
you
are
either
in
the
future,
or
holding
onto
the
past.
Once
you
recognize
this,
you
have
an
opportunity
to
decide
where
to
focus
your
alen^on
13
for
example,
on
some
immediate
goal
or
on
some
cue
that
will
keep
your
alen^on
focused
in
the
present
on
what
you
want
to
achieve.
Refocused
goals
are
always
focused
on
the
present
moment;
not
on
a
future
expecta^on
or
something
that
happened
in
the
past.
Refocusing
means
not
geqng
caught
up
in
past
or
future
thoughts.
If
you
no^ce
that
your
mind
is
taking
you
into
the
future
or
keeping
you
stuck
in
the
past,
its
natural
for
the
mind
to
start
judging
itself:
Oh,
I
shouldnt
be
doing
this.
Of
course,
that
causes
you
to
go
deeper
into
distrac^on
and
away
from
the
present
moment.
Projec^ng your thoughts into the future or holding onto the past is not
sparring
now;
instead,
it
is
about
what
just
happened
a
moment
ago
or
what
you
an^cipate
is
about
to
happen.
However,
being
present
in
the
moment
means
fully
embracing
and
being
part
of
the
experience
of
sparring
as
it
is
happening
right
now.
The
body
has
its
own
intelligence,
and
it
plays
a
major
role
in
the
eec^veness
of
the
mental
game.
When
sparring,
you
need
to
ship,
from
an
egocentric
mind
dominated
by
thoughts
to
your
embodied
mind,
where
feeling
or
soma^c
intelligence
is
dominant.
Thats
how
you
get
into
the
present
moment:
by
actually
checking
out
of
the
fantasy
mind
of
your
egowhich
is
concerned
about
the
future
and
the
past,
about
expecta^ons,
doing
well,
or
not
looking
badand
14
allowing
the
bodys
natural
intelligence
to
express
itself
in
the
present
moment.
When
you
can
allow
that
to
happen,
you
will
be
quite
amazed
at
the
skillful
intelligence
your
body
can
manifest
when
its
given
the
chance
to
do
so.
Using
refocused
goals,
gives
you
an
opportunity
to
go
through
a
checklist
in
your
mind,
to
bring
you
back
to
a
place
where
you
are
totally
focused
in
this
present
moment,
and
not
holding
onto
future
expecta^ons
or
whatever
happened
in
the
past.
Your
goal
is
to
get
to
the
point
where
you
can
let
go
of
your
thinking
mind
and
ship
over
to
the
bodys
natural
intelligence.
In
the
beginning,
as
you
prac^ce
refocus
goals,
you
are
likely
to
nd
yourself
thinking,
Hold
on
a
second,
Im
projec^ng
into
the
future.
Or,
Im
trying
to
predict
what
my
opponent
is
going
to
do
next.
This
is
an
important
part
of
developing
self-awareness.
Aper
all,
you
cant
correct
your
mental
distrac^on
of
thinking
about
the
past
or
the
future
if
you
cannot
recognize
when
it
is
happening
to
you.
Once
you
recognize
that
this
is
not
where
you
want
your
thinking
mind
to
be,
then
you
can
go
through
your
refocus
goalsand
this
will
bring
you
back
to
the
present
moment,
to
a
neutral
state
of
mind,
making
it
easier
for
you
to
b
just
let
go.
15
3
Refocus
Goals:
The
Four
Drivers
In
the
Crazy
Monkey
program,
we
use
the
Four
Drivers"
as
the
key
refocus
goals
to
successfully
lead
you
back
to
the
present.
The
Four
Drivers
are
essen^al
components
in
developing
an
eec^ve
embodied
mental
game
because
they
directly
relate
to
your
performance
in
the
moment.
Here's
a
breakdown
of
the
Four
Drivers:
Balance.
Being
in
balance
isnt
just
a
maler
of
physical
stability.
It
also
refers
to
balancing
your
thinking
and
feeling
mind,
as
well
as
having
a
balanced
perspec^ve
on
your
sparring
experience,
including
your
emo^onal
state.
Defense.
Focusing
on
defense
means
making
sure
you
protect
yourself.
When
your
emo^ons
kick
in,
however,
it's
easy
to
forget
youre
supposed
to
protect
yourself,
and,
instead,
you
let
your
emo^ons
run
your
game.
Anger
is
a
perfect
example
of
an
emo^on
taking
over.
When
you
ght
driven
by
aggression,
your
physical
game
starts
to
fall
apart.
17
economical
structure,
which
is
quite
a
mouthful!
Instead,
you
might
just
use
a
brief
phrase
or
words
of
your
own
to
center
you
in
the
present
moment.
For
example,
when
you
say
to
yourself,
Move
hands,
you're
ac^va^ng
the
driver
of
defense.
Anybody
in
the
Crazy
Monkey
Defense
program
will
recognize
why
moving
your
hands
is
important.
If
youre
moving
your
hands
all
the
^me,
and
suddenly
something
gets
thrown
at
you,
you
are
able
to
pick
up
your
defense
a
lot
quicker
than
if
your
hands
are
completely
s^ll.
Con^nuously
moving
your
hands
directly
aects
your
overall
defense
in
a
very
concrete
way.
By
simply
saying
defense,
you
check
o
one
of
these
refocus
goals
that
brings
you
back
into
the
present
moment,
increasing
your
mind-body
coordina^on
and
eec^ve
performance.
It
is
important
to
keep
in
mind,
however,
that
when
you
say,
defense
or
move
my
hands,
this
should
not
be
alached
to
any
future
expecta^on
or
an
event
in
the
past.
As
a
refocus
goal,
it
is
something
you
have
to
do
right
here,
right
now
in
the
very
moment
of
sparring,
while
it
is
happening.
Its
not
like
saying,
Id
beler
move
my
hands,
because
if
I
dont,
those
next
shots
are
going
to
get
in.
That
kind
of
self-talk
means
you
are
no
longer
being
present.
Youve
moved
o
task
and
would
be
focusing
on
task-irrelevant
goals.
To
prevent
was^ng
your
energy
in
irrelevant
ways
and
making
yourself
more
vulnerable,
get
in
the
habit
of
using
the
Four
Drivers
to
ac^vate
task-focused
18
session
is
over.
Aperwards,
siqng
down
to
analyze
and
talk
through
what
19
worked
and
what
didnt
can
be
very
useful.
But
in
the
moment,
on
the
mat,
we
are
prac^cing
leqng
go
of
analytical
intelligence,
and
instead
leqng
the
bodys
natural
wisdom
and
intelligence,
guide
us
in
the
moment.
We
use
the
analy^c
mind
just
to
give
us
that
lille
extra
focus
needed
to
engage
the
task-relevant
cues,
and
then
we
let
it
go.
And,
with
prac^ce,
at
that
moment
were
back
into
allowing
the
bodys
intelligence
to
express
itself.
Amazing
things
can
happen
once
you
trust
your
bodys
natural
intelligence.
In
training
to
develop
your
mental
game,
your
rst
task
is
simply
to
discover
that
you
do
have
this
natural
embodied
intelligence.
Then,
with
further
training
and
prac^ce,
you
progressively
learn
to
trust
it.
Of
course,
the
more
you
prac^ce
this,
the
easier
it
is
for
you
to
tap
into
your
bodys
innate
intelligence,
and
trust
to
let
it
guide
you
during
rapid
re
exchanges
on
the
mat.
More
prac^ce
leads
to
greater
eec^veness,
and
this
reinforces
trus^ng
the
body
next
^me
you
spar.
This
really
isnt
something
to
gure
out
o
the
mat.
It
has
to
happen
in
ac^on.
20
Balance
Hands
Moving
Tight
Breath
4
CreaVng
An
In-Between-Rounds
RouVne
Most
people
don't
develop
in-between-round
rou^nes.
Instead,
when
the
round
is
over,
they
think
about
all
the
wrong
stu.
In
between
rounds,
when
you
are
energized,
gathering
your
breath,
thats
when
your
thinking
mind
can
run
wild.
In
our
experience,
people
rarely
take
^me-out
between
rounds.
And
thats
a
wasted
opportunity
(open
up
to
one
minute)
to
get
re-grounded
and
boost
your
mental
game.
As
you
wait,
eager
to
move
into
the
next
round,
you
dont
use
that
minute
produc^vely.
One
way
to
boost
your
mental
game
in
between
rounds
is
to
learn
how
to
anchor
yourself
during
that
period.
Anchoring
techniques
are
dierent
than
refocus
goals,
which
involve
thinking
on
purpose
in
order
to
bring
yourself
back
to
the
present
moment.
However,
anchors
typically
focus
on
a
physical
movement
that
can
be
performed
during,
and
specically
aper,
sparring.
It
works
best
in
between
the
rounds,
and
it
is
a
way
of
bringing
about
posi^ve
emo^ons
and
feelings
of
condence.
More
than
that,
though,
its
about
leqng
go
of
what
happened
in
the
previous
round.
For
example,
Rodney
uses
as
an
in-between-round
rou^ne
he
calls
the
Circling
Shark.
Instead
of
siqng
down
or
chaqng
to
someone
between
rounds,
Rodney
circles
the
mat
like
a
shark,
using
the
^me
and
the
movement
to
reselle
1
into
his
body
with
a
well-prac^ced
anchor
technique.
He
never
sits
or
chats
between
rounds
because
he
knows
its
very
dicult
to
come
back
and
be
completely
present
if
he
ships
alen^on
to
anything
other
than
the
sparring
experience
happening
now.
During
the
Circling
Shark
rou^ne,
Rodney
walks
around
clockwise,
usually
three
^mes.
He
has
turned
this
into
an
eec^ve
anchoring-ritual,
a
physical
ac^on
that
his
body
recognizes.
Thats
the
dierence
between
a
task-relevant
cue
and
an
anchoring
technique.
In
this
case,
Rodney
anchors
himself
physically
while
he
walks
around
in
a
circle.
He
may
even
switch
direc^ons
and
do
another
three
circles
in
the
opposite
direc^on.
He
keeps
doing
this
un^l
the
bell
goes
o
for
the
next
round.
The
purpose
is
to
literally
let
go
of
whatever
happened
in
the
round
that
just
happened.
In
doing
so,
he
brings
himself
back
to
a
point
of
presence
and
focus
in
the
moment.
While
walking,
he
focuses
on
breathing,
because
breath
has
a
way
of
bringing
us
back
to
that
centered
place,
back
to
presence.
He
does
this
any^me
he
nds
himself
alaching
to
what
just
happened
in
the
round,
which
is
very
common
and
natural
for
a
lot
of
peopleand
this
is
why
it
takes
prac^ce
to
change
that
behavior.
Rodneys
inten^on
is
to
clear
his
mind,
to
let
go
of
everything.
The
combina^on
of
circling
and
focusing
on
the
breath
allows
him
to
anchor
himself
in
the
present
moment.
(An
added
bonus:
Some
opponents
can
be
distracted
and
puzzled
by
what
Rodney
is
doing,
and
this
can
throw
them
o
their
2
leqng
go.
But,
for
whatever
reason,
it
is
just
not
working
out.
These
are
all
parts
of
performance.
Having
an
"in-between-round
rou^ne,"
where
you
ac^vely
work
through
an
anchoring
process,
gives
you
the
opportunity
to
reset
yourself
for
the
next
round.
Reset
is
a
phrase
worth
highligh^ng.
You
could
actually
think
of
the
anchoring
process
as
pressing
a
reset
bulonlike
seqng
the
system
back
to
its
factory
defaultemptying
the
mind
so
that
you
are
fresh
and
primed
as
you
step
back
onto
the
mat
for
the
next
round.
5
Mind-Body
Interface
The
mind-body
interface
and
developing
a
uid
mind
are
really,
really
important
to
achieving
success
in
your
mental
game.
But,
what
does
this
mean?
mind
and
body
are
separate.
This
isn't
the
case
at
all.
The
mind-body
split
began
back
in
the
17th
century
when
the
famous
French
philosopher
Ren
Descartes
declared
that
any
body
(i.e.,
anything
made
of
maAer)
is
extended
in
space;
but,
he
said,
the
mind
has
no
extension
in
space.
Maler
or
body,
then,
is
extended
stu
while
mind
is
thinking
stu
or
feeling
stu.
The
mind,
in
other
words,
is
what
thinks
and
feels.
This
dis^nc^on
is
important
and
makes
a
lot
of
sense.
However,
Descartes
didnt
just
make
a
dis+nc+on
between
mind
and
body,
he
said
they
were
also
separateexis^ng
in
dierent
domains
of
reality.
He
split
them
apart.
And
thats
where
the
problem
set
in.
Descartes
mind-body
split
made
a
big
impact
in
Western
philosophy
and
modern
science
and
society
in
general.
For
example,
science
focused
exclusively
on
gaining
knowledge
about
the
physical
world,
the
world
of
maler
(bodies
extended
in
space).
It
completely
ignored
the
nonphysical
domain
of
mind
and
consciousness.
In
fact,
science
went
even
further,
and
claimed
that
the
only
reality
that
existed
was
physical
stumaler.
Mind
was
assumed
to
be
some
kind
of
by-product
from
complex
interac^ons
between
brain
cells.
As
a
result,
most
people
just
focused
on
the
physical
side
of
their
own
lives
(believing
that
what
happened
in
their
minds
was
not
all
that
signicant
or
even
real).
Sports
men
and
women,
including
mar^al
ar^sts,
believed
that
success
in
their
game
relied
on
nothing
more
than
building
up
physical
strength
and
skills.
They
ignored
the
crucial
role
the
mind
(including
aqtude,
focus,
alen^on,
feelings,
and
thoughts)
plays
in
perfec^ng
performance.
That
is
now
changing.
More
and
more
people
are
realizing
that
the
mind-
body
split
was
ar^cial
to
begin
with.
It
never
really
existed
(except
in
the
ideas
of
philosophers
and
scien^sts).
Others,
such
as
ar^sts,
dancers,
and
master
mar^al
ar^sts
have
always
known
that
mind
and
body
are
like
two
sides
of
a
coin
inseparable.
They
always
work
together,
enhancing
each
other.
And
when
they
work
against
each
other,
the
result
is
poor
performance.
Thats
why
it
is
important
to
recognize
the
in^mate
connec^on
between
mind
and
body.
Yes,
they
are
obviously
dis+nct
and
dierent:
Mind
is
that
part
of
us
that
thinks
and
feels
and
chooses.
It
does
not
exist
in
space.
It
is
non-
physical.
Maler
or
body,
on
the
other
hand,
is
our
bulk,
the
part
of
us
that
is
physical
and
takes
up
space.
However,
even
though
mind
and
body
are
dis+nct,
they
are
never
separate.
Again,
think
of
the
two
sides
of
a
coin:
Heads
and
tails
are
dis^nct
and
dierent,
but
you
cant
separate
them
(another
example
is
the
shape
and
substance
of
a
ball:
they
are
dis^nct
but
inseparable).
Thats
how
it
is
with
mind
and
body.
They
are
dierent
but
always
go
together.
And
thats
why
it
is
important
for
mar^al
ar^sts
(and
other
athletes)
to
focus
on
developing
a
keener
sense
of
their
own
mind-body
interfaceto
understand
and
experience
how
what
goes
on
in
the
mind
aects
how
the
body
performs.
Thats
what
we
mean
by
embodied
mind.
It
clearly
makes
sense
to
dis^nguish
between
your
mind
and
your
body.
Aper
all,
if
you
get
into
a
ght
or
are
sparring
on
the
mat,
your
body
can
get
bruised;
its
your
body
that
your
opponent
is
striking
at
and
grappling
for.
But
he
or
she
cant
actually
grab
your
mind,
and
your
mind
doesnt
get
bruised
at
least
not
literally.
Even
though
body
and
mind
are
in^mately
connected,
we
know
that
the
mind
and
body
have
very
dierent
kinds
of
existenceone
is
nonphysical
(mind)
and
the
other
is
physical
(body).
It
follow,
then,
that
we
need
to
develop
and
master
dierent
processes,
and
dierent
prac^ces
for
training
the
body
and
training
the
mind.
Working
out
on
the
mat,
you
are
engaging
in
the
physical
gamewhich,
of
course,
is
important.
However,
you
also
need
to
learn
when
and
how
to
ship
into
the
mental
game
where
a
dierent
set
of
prac^ces
is
needed
to
develop
alen^on,
focus,
aqtudeas
well
as
a
uid
mind
that
allows
you
to
simply
observe
whatever
thoughts
or
emo^ons
are
rising
up
when
you
engage
with
a
sparring
partner.
(This
prac^ce
is
also
highly
benecial
in
the
rest
of
life,
too.)
Keep
in
mind
that
just
because
there
is
this
dis^nc^on
between
mind
and
body,
this
does
not
mean
that
body
and
mind
are
ever
separate.
They
always
go
together,
so
whatever
is
going
on
in
the
body
is
going
to
have
some
impact
on
whats
going
on
in
your
mind,
your
consciousness.
And
the
reverse
is
true:
Whatever
is
going
on
in
your
mind,
whatever
you
are
thinking,
whatever
your
aqtudes
are,
whatever
your
belief
systems
are,
those
will
have
an
impact
on
how
your
body
performs.
Mind
and
the
body
are
always
connected,
and
so,
in
training,
it
makes
sense
to
develop
dis^nct
prac^cesone
set
of
physical
prac^ces
for
your
body
and
another
set
of
mental
prac^ces
for
you
mind.
People
open
dont
realize
that
the
way
they
are
thinking
aects
their
body
movement,
and
vice
versa.
How
you
bring
body
aqtude
to
the
mat,
the
way
you
hold
your
body
in
sparring,
will
also,
in
turn,
aect
your
thinking
mind.
9
Mind
and
body
work
together,
always
inuencing
each
other
in
a
feedback
loop.
As
coaches
working
with
our
clients,
we
focus
on
embodied-mind
performancetraining
that
takes
our
clients
to
the
point
where
they
can
actually
use
this
knowledge
to
integrate
their
mind
and
body
as
one
dynamic
mind-body
unit.
When you learn to spar with the correct mental game, completely focused
in
the
present
moment,
you
ins^nc^vely
understand
which
refocus
goals
are
needed
at
any
precise
moment
to
achieve
your
objec^ve.
A
well-trained
mental
game
gives
your
body
a
much
sharper
focus.
Understandably,
this
works
best
in
actual
prac^ce,
when
you
have
to
apply
your
technique
against
an
opponent.
Not
only
does
your
mind
aect
the
performance
of
your
body,
it
works
the
other
way,
too.
The
way
you
hold
your
body,
the
physical
stance
or
aqtude
you
bring
to
your
sparring
match,
also
aects
your
thinking
mind.
A
lot
of
people
dont
see
that
dis^nc^on.
They
miss
the
important
fact
that
their
body
aqtude
aects
the
quality
of
the
way
they
use
their
mind.
6
Mind-Body
Interface
in
AcVon:
Brain
Science
On
The
Mat
You
can
approach
mind-body
connec^on
from
a
more
informed
and
holis^c
perspec^ves.
Thats
what
Crazy
Monkeys
Embodied
Mind
Performance
program
is
all
about.
For
example,
a
lille
knowledge
about
how
the
nervous
system
works
par^cularly
the
autonomic
nervous
system
that
controls
our
breathingcan
go
a
long
way.
Scien^sts have discovered that some really very simple gestures, such as
how
you
shape
your
mouth,
can
aect
your
mental
aqtude.
You
can
prac^ce
a
simple
exercise
easily
at
home
to
demonstrate
this.
Put
your
face
into
a
smile
by
turning
the
edges
of
your
mouth
upward.
Immediately
and
automa^cally,
this
has
an
eect
on
the
brain
chemicals
that
make
you
feel
good.
This
is
based
on
scien^c
evidence
that
a
par^cular
body
posturein
this
case,
the
way
the
mouth
is
shapedhas
an
eect
on
the
chemicals
produced
in
the
brain,
which
then
aect
how
the
mind
responds.
This
is
a
simple,
but
very
eec^ve,
way
to
show
how
body
aqtude
and
state
of
mind
are
in^mately
related.
Take
another
example
of
body
posture:
If
you
are
siqng
slumpedor
even
standing
slumpedmore
than
likely
that
will
send
a
message
to
the
brain
that
youre
feeling
dejected
and
maybe
even
depressed.
Again,
this
emphasizes
how
body
posture
and
mind
aect
each
other.
With
this
in
mind,
now
try
a
dierent
exercise:
Standing
strong
in
sparring
doesnt
mean
you
have
to
stand
with
your
body
surface
exposed
and
vulnerable.
A
core
principle
in
Crazy
Monkey
is
to
adopt
a
crouched
stance
that
is
strong
and
grounded
(we
call
it
the
hunchback
stance).
When
you
adopt
the
crouch
posture
it
will
aect
your
mental
aqtude
and
how
you
feel
about
yourselfand
how
you
feel
about
yourself
in
rela^on
to
your
opponent.
Bolom
line:
Body
aqtude
has
a
denite
and
clear
eect
on
how
the
mind
responds
in
par^cular
sparring
situa^ons.
Some^mes
people
nd
it
dicult
to
bring
their
alen^on
back
to
the
present
moment
because
theres
so
much
stu
going
on
in
their
thinking
mind.
One
way
to
overcome
that
is
to
consciously
recreate
a
more
eec^ve
body
aqtude.
This
may
come
from
training,
as
in
the
example
of
the
crouched
or
hunchbacked
stance.
If
youre
having
a
hard
^me
being
present
in
a
sparring
match
because
your
thinking
mind
is
running
wild,
it
helps
to
realize
that
an
unfocused
mind
disempowers
the
body.
However,
by
becoming
aware
of
your
wild
mind
or
being
aware
of
when
your
body
isnt
performing
to
task,
you
can
quickly
and
eec^vely
remedy
the
situa^on.
For
example,
you
might
become
aware
that
your
stance
is
out
of
structure
because
you
are
standing
too
upright.
If
so,
you
can
immediately
x
this
by
locking
into
the
right
posi^on
(as
youve
been
trained),
adop^ng
the
hunchback
stance.
This
simple
act
of
changing
your
body
posture
will,
in
turn,
aect
your
thinking
mind,
making
your
feel
more
defended
and
secure.
We
use
the
phrase
mental
game
as
a
short-hand
to
imply
all
of
this
otherwise
it
gets
complicated.
However,
some^mes
when
we
talk
about
the
mental
game,
people
think
were
talking
about
only
whats
in
your
head.
Nothing
could
be
further
from
the
truth.
The
mental
game
is
rst
and
foremost
an
embodied
feeling
that
involves
awareness
of
your
body
and
the
sensa^ons
owing
through
it
at
any
moment.
Its
open
an
emo^ve
process,
and
one
way
to
enhance
your
mental
game
is
to
engage
your
body
in
a
correct
aqtude
for
your
par^cular
sparring
match.
Simply
correc^ng
your
body
posture
is
open
all
you
need
in
the
moment
to
switch
your
mind
from
a
nega^ve
to
a
posi^ve
aqtude.
In
other
words,
the
mental
game
is
as
much
about
whats
happening
in
your
body.
Its
very
important
to
remember
this:
Your
mind
isnt
just
in
your
head,
in
your
brain.
It
exists
throughout
your
en^re
body.
Every
cell
has
its
own
intelligence.
Your
mind
is
literally
embodied.
Therefore,
it
makes
a
lot
of
sense
that
when
you
get
into
the
hunchback
stance,
your
body
knows
from
training
and
sparring
that
it
is
well-protected.
You
know
from
prac^ce
and
experience
that
that
is
the
best
stance
for
protec^ng
your
body
from
an
alack.
The
body
learns
how
best
to
protect
itself,
and
so
if
you
consciously
adopt
that
physical
posture,
your
bodys
natural
intelligence
(your
embodied
mind)
will
feel
relaxed
and
will
trust
that
it
is
being
protected.
Having
that
physical
stance
of
protec^on
will
give
your
embodied
mind
a
sense
of
securityat
least
a
greater
sense
of
security
than
it
would
if
it
didnt
adopt
that
stance.
Simply
adop^ng
the
stance
triggers
the
brain,
which
then
triggers
the
mind
to
say,
Okay,
this
is
the
way
I
need
to
be
to
be
protected.
7
Learning
To
Manage
Your
EmoVons
Frequently,
mar^al
ar^sts
have
a
(mistaken)
belief
that
they
have
to
get
into
an
aggressive
state,
a
kind
of
killer
ins^nct"
mind-set,
in
order
to
do
the
business
at
hand.
Without
a
doubt,
some^mes
this
can
work.
If
you
go
in
the
match
with
that
kind
of
emo^onal
force,
you
might
become
more
physically
dominant
than
the
person
youre
working
against,
and
there
is
a
good
chance
that
the
emo^onal
surge
may
help
you
beat
your
opponent.
But
now
consider
this:
What
happens
when
you
are
dealing
with
an
opponent
who
is
far
superior
to
you
in
skill?
In
that
case,
a
killer
ins^nct
driven
by
blind
aggression
is
more
than
likely
to
backre
on
you.
Very
quickly,
you
will
nd
that
your
opponent
is
not
reac^ng
the
way
you
expect.
When
you
go
into
ght
driven
by
an
aggressive
emo^on
and
it
doesnt
work,
you
are
now
at
a
double
disadvantage:
First,
your
opponents
superior
skill
can
easily
deal
with
your
aggression;
and
second,
your
aggression
blurs
your
mental
clarity,
and
you
quickly
nd
yourself
both
overpowered
and
outsmarted
by
your
opponent.
That
can
become
a
real
problem.
Your
aggression
ips
back
on
you.
Suddenly
the
emo^onal
chemicals
of
aggression
turn
into
anxiety
and
fear.
Now
youre
on
your
5
back
foot,
and
youve
just
got
yourself
into
a
hole
thats
going
to
be
very
dicult
to
climb
out
of.
People
open
say
to
us,
Well,
Ive
seen
aggressive
ghters
win.
And
we
respond,
Yes,
but
that
works
only
when
theyre
already
winning
the
ght.
Anger
against
an
opponentwho
doesnt
have
to
be
signicantly
superior,
just
more
dominant
in
that
par^cular
momentdoesn't
guarantee
success.
If
the
anger
doesnt
work
(and
frequently
it
doesnt)
it
quickly
spirals
into
frustra^on,
anxiety,
and
eventually
fear.
By
then,
youve
lost
control,
which
means
youve
lost
the
game.
Instead
of
that,
we
want
you
to
use
your
mental
game
to
no^ce:
Okay,
Im
feeling
a
surge
of
anger.
Now,
instead
of
geqng
lost
in
the
anger
and
leqng
it
take
control,
your
awareness
or
observa+on
of
your
own
emo^onal
state
is
all
you
need
to
either
avoid
losing
control
or
to
regain
it
if
its
beginning
to
spiral
out
of
your
hands.
Awareness
of
your
anger
prevents
it
from
domina^ng
your
thoughts,
and
hence
your
ac^ons.
Its
much
beler
to
no^ce
it
and
then
pay
alen^on
to
what
is
actually
happening
with
your
body,
and
trust
in
your
bodys
own
natural
intelligence
to
direct
your
emo^ons
rather
than
have
them
be
directed
by
the
anger.
How do you achieve this you may be asking? By prac^cing what we call
Mindfulness-in-Ac^on.
8
Mindfulness
in
AcVon
Working
with
and
managing
your
emo^ons
Emo^ons
have
their
own
energy,
and
can
be
very
powerful.
Without
prac^ced
skill,
strong
emo^ons
can
overpower
us
and
leave
us
vulnerable.
This
is
where
mindfulness-in-ac6on
comes
ina
state
of
mind
where
you
are
able
to
just
be
present
without
judging
the
outcome
of
your
performance.
Mindfulness involves not becoming alached to the way you are thinking,
learning
to
simply
observe
your
thoughts,
emo^ons,
and
feelings
without
judging
them,
or
trying
to
do
anything
with
them.
You
simply
watch
them
as
though
they
were
images
on
a
TV
screen.
2. Choice/Focused
AAen6on:
Next,
aper
mindfulness
or
non-judgmental
awareness,
use
your
minds
power
to
choose
where
to
focus
your
alen^on.
In
the
early
days
of
training,
you
can
work
on
the
habit
of
using
refocus
goals
and
anchors
to
get
yourself
grounded.
3. Fluid
Mind/Embodied
Intelligence:
Later
on,
though,
you
can
reach
a
level
where
you
use
your
uid
mind
to
get
yourself
grounded
without
having
to
actually
silently
repeat
the
refocus
goals
or
engaging
in
an
anchor
process.
At
this
stage
in
your
mental
game
training,
you
have
trained
your
body-mind
to
naturally
and
spontaneously
respond
intelligently.
Are
you
able
to
actually
stay
in
the
sparring
match
without
judging
the
thoughts
and
feelings
that
are
coming
up?
Choose
to
pay
alen^on
to
what
is
happening
in
your
body
without
judging
it,
allow
it
to
just
bethis
is
mindfullness-in-ac^on.
Self-judgment
in
sparring
takes
you
away
from
the
present
moment.
It
distracts
your
alen^on
either
by
projec^ng
into
the
future
or
holding
onto
the
past.
Think
back
to
the
opening
sec^on.
When
you
nd
yourself
projec^ng
or
holding
onto
the
past,
thats
when
you
are
no
longer
present,
no
longer
able
to
perform
at
a
peak
levelbecause
10
11
12
9
Breath
Enlivens
the
Mental
Game
Earlier,
we
men^oned
that
one
of
the
four
re-focus
goals
was
condi+oning.
We
men^oned
breath,
in
par^cular,
as
a
way
to
refocus
the
thinking
mind
into
the
present
moment
where
true
performance
happens.
But
what
does
it
mean
to
say
use
breath
to
center
yourself
in
the
present
moment,
and
how
can
that
be
used
to
supercharge
your
mental
game?
anything
to
take
care
of
your
breathing?
It
just
happens
naturally
all
on
its
own.
Well,
thats
your
brain
doing
its
job
behind
the
scenes.
However,
some^mes
its
useful
to
take
control
of
your
breath,
or
at
least
to
pay
closer
atten^on
to
it
and,
for
example,
to
remember
to
breathe
more
deeply
and
deliberately.
Your breath is one of the most eec^ve links between your mind and
your
brain,
and,
therefore,
between
your
mind
and
your
body.
Mindfulness
of
your
breathing,
then,
is
a
great
way
to
relax
your
body
and
become
grounded.
jelly inside your skull that is connected to all parts of your body through a
13
Your brain sits on top of your spine, which is the main highway for your
The ANS, then, perceives your bodys internal environment and after
14
nervous systems.
system
prepares
the
body
for
emergenciesfor
ght
or
ight.
It
kicks
into
ac^on
in
high
stress
situa^ons,
such
as
gh^ng
or
sparring.
nerves
direct
more
blood
to
the
muscles
and
the
brain.
Heart
rate
and
blood
pressure
increase,
while
blood
ow
to
the
diges^ve
and
elimina^ve
organs
decreases.
body
up
for
ac^on,
the
parasympathe^c
calms
it
down,
bringing
your
body
back
into
a
state
of
balance.
such
as
breathing,
work
in
tandem
with
the
conscious
mind.
This
means
that
focusing
on
the
out
breath
(which
ac^vely
engages
the
parasympathe^c
15
nervous
system)
is
the
one
tool
we
can
use
to
have
a
direct
eect
on
the
ANS.
It
is
the
only
tool
we
have
to
bring
the
sympathe^c
nervous
system
down
from
overdrive
that
typically
happens
when
sparring,
where
adrenaline
is
always
present.
Bottom
line:
Your
out-breath
is
one
of
the
few
ANS
processes
you
can
consciously
control.
While science does not yet fully understand what causes sympathe^c
dominance
(ght,
ight,
or
freeze),
one
thing
is
very
clear:
Poor,
incomplete
or
shallow
breathing
allows
the
sympathe^c
nervous
system
to
take
over.
are
not
thinking
about
the
past
or
the
future.
Focusing
on
the
out-breath
immediately
brings
you
back
into
the
present.
Breathing
always
happens
right
16
here
and
now.
Even
if
you
found
yourself
moving
into
past
or
future
thinking,
bringing
yourself
back
to
your
out-breath,
re-focuses
you
back
in
the
present
moment.
moment
are
you
free
from
alachment
to
past
and
future
thoughtsand
truly
able
to
perform
at
your
best.
Below is a quick breathing exercise you can use in sparring any ^me you
17
10
Final
Words
And
there
you
have
it.
A
solid
introduc^on
to
an
eec^ve
mental
game
for
peak
sparring
performance.
You have to approach your mental game training as you approach your
physical
training.
If
you
working
out
physically
six-hours
a
week,
then
you
should
spend
equal
or
more
^me
on
your
mental
game.
game
is
about
coming
o
autopilot,
and
puqng
yourself
in
the
drivers
seat.
It
is
about
becoming
aware
of
what
is
truly
going
on
inside
yourself.
Not
in
a
nega^ve,
puqng
yourself
down,
kind
of
way.
Rather
we
want
you
to
approach
your
internal
game
with
compassion
and
curiosity.
You
have
spent
a
life^me
being
condi^oned,
and
changing
that
will
take
^me,
and
a
whole
lot
of
eort.
We wish you luck as you move forward on your inner journey of self
discovery.
Rodney
and
ChrisVan
18
11
About
The
Authors
Rodney
King,
M.A.
RSME
Rodney
holds
a
Masters
Degree
in
Leading
Innova^on
and
Change
and
is
an
Advanced
Post-
Graduate
Student,
pursuing
his
Ph.D.
at
the
University
of
Leicester.
He
is
an
interna^onally
renowned
mar^al
arts
and
leadership
coach.
He
has
worked
with
Army
Special
Forces
on
developing
high-performance
mindsets
during
intense
engagement.
He
has
instructed
law
enforcement
ocers
both
in
the
United
States
and
Canada
on
how
to
protect
themselves
when
all
else
fails.
He
has
worked
closely
with
corporate
execu^ves,
emerging
leaders,
and
CEOs
to
access
their
inner
warrior
and
gain
the
winning
edge
both
mentally
and
emo^onally
to
enhance
their
careers.
for
modern
mar^al
arts,
leadership
development,
and
business
success
tools,
now
taught
and
used
in
more
than
15
countries
around
the
world.
Author, husband, and father of two boys, Rodney is one of the leading
experts
in
his
elda
modern-day
warrior,
who
teaches
the
original
inten^on
of
mar^al
arts
as
a
life
performance
tool.
19
His books explore and challenge the deep assump^ons we hold about
before
in
human
history,
he
says,
we
cri^cally
need
to
develop
tools
and
skills
to
accelerate
transforma^on
of
our
fundamental
ideas
about
who
we
are
and
how
we
relate
to
the
world
around
us.
needed
change,
Dr.
de
Quincey
has
teamed
up
with
international
martial
arts
expert
and
coach
Rodney
King
to
develop
and
offer
new
programs
in
Embodied
Intelligence
to
individuals
and
martial
art
schools
around
the
world.
He
can
be
contacted
via
his
website:
www.christiandequincey.com.
21
Visit
www.embodiedmindperformance.com
for
details
on
Embodied
Mind
Performance
programs,
or
contact
rodney@crazymonkeydefense.com
to
book
workshops
and
personal
coaching.
22