❤️Mindful Zen Weightlifting with Yogic Flowing Breath Work❤️
❤️Let it Go: Release It ❤️
❤️It starts with love. . .
❤️“A goal is not always meant to be reached, it often serves simply as something to aim at.” ― Bruce Lee
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❤️Learning to Learn: Mindfulness
I am a certified in many types of wellness: Mindful Wellness Coach, Yoga Teacher, Pranayama Breathing Instructor, and Tai Chi Chuan Practictioner. Furthermore, I practice Mindful Samurai Walking.
I am going to introduce how to do weight training in a mindful manner. Always do some warm up before, and the key element to keep in mind is breathing deeply and slowly . . . or Pranayama exercises.
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❤️Shaolin Deep Breathing: Go Slow
Remember, a Yoga master brought these forms to the Shaolin Temple in China. Choose a variety of weights and never use heavy weights.
COUNT SLOWLY
. . 1–2–3–4–5–6–7–8. . . . . . .
. . . . . . . 1–2–3–4–5–6–7–8. . . . . . . . .
. . . . . . . . . .1–2–3–4–5–6–7–8 . . . . . . . .
Move like a snake or in a sense the way you stretch. I was a gymnast in high school, and so I move differently, and I have worked on yoga since I was a kid.
The key is to count to eight as you pull or push and eight as you relax. Breathe in slowly and then breathe out slowly.Perform three sets of 8–10 repetitions.
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Warm Up: About 10 minutes
As you warm up, practice breathing to the count of eight (1–2–3–4–5–6–7–8) in and out. Each breathing cycle is eight seconds. Pause between for about 2 seconds with no breathing.
. . . 1–2–3–4–5–6–7–8. . . . . . .
. . . . . . . 1–2–3–4–5–6–7–8. . . . . . . . .
. . . . . . . . . .1–2–3–4–5–6–7–8 . . . . . . . .
Focus on the breath, and try not to think. However, if you think, it is okay. Count slowly as you breath. This is mindful meditation in the gym with weights.
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❤️Ready to Start > > Dumbbell Overhead Presses
- Relax your body and take a deep breath in slowly to the count of eight, (1–2–3–4–5–6–7–8) and be sure to think of something positive. . . .
- Slowly push the weight up overhead to the count of eight in one continuous long breath out (1–2–3–4–5–6–7–8).
- Pause just for a mindful moment and perhaps say to yourself to release negativity: “Let It Go.” “Let It Go.” “Let It Go.”
. . Let it go. . .
. . . Let it go. . .
. . . . . Let it go. . .
- Now slowly allow the dumbbell to come down to the count of eight and breathe in (1–2–3–4–5–6–7–8), on continous long breath.
Do three sets of eight. It is okay if you cannot count to eight for on long breath. You may have to build up. Some can do one continuous breath to the count of 15. They are Shaolin.WOW.
This way of exercising may seem easy, but it is not if you do it for a least 25 minutes and to the count of eight.I find my muscles are tense and in pain.
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❤️Cool Down: Calm Down
After completing 25 minutes, perform a cool down for about 10 to 15 minutes. Again try breathing to the count of eight slowly: (1–2–3–4–5–6–7–8). You can visualize positive things as you cool down.
Drink some water, coconut water or something. Always try to relax. Never feel pain. If it hurts, stop.
❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️
❤️Journal Work out: Variation, Variation, Variation
In a gym, there are different types of weights and exercise equipments. You want to exercise different parts of the body. Never pull a muscle. Always use light weights.
Go with the Flow > > >
. . Let it flow. . . .
. . . . . . Let it flow . . .
. . . . . . . . . Let it flow. . .
Keep a journal of what you did. Do this about 3 times a week and take a break and repeat. Allow the body to heal.
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❤️Warning: Consult a doctor or trainer to make sure this is okay for you
. . 1–2–3–4–5–6–7–8. . . . . . .
. . . . . . . 1–2–3–4–5–6–7–8. . . . . . . . .
. . . . . . . . . .1–2–3–4–5–6–7–8 . . . . . . . .
Do you go to the gym regularly or do you walk regularly?
. . Let it go. . .
. . . Let it go. . .
. . . . . Let it go. . .
❤️❤️Thank you for reading. . .
It starts with love. . . Love everyone.
❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️
. . 1–2–3–4–5–6–7–8. . . . . . .
. . . . . . . 1–2–3–4–5–6–7–8. . . . . . . . .
. . . . . . . . . .1–2–3–4–5–6–7–8 . . . . . . . .
About the Creator
SAMURAI SAM AND WILD DRAGONS
DR. WAYNE STEIN Ted Talk Speaker, Amazon Author, Asian Gothic Scholar; Yoga Certified, Black Belts. Writer Program Admin, Writing Center Director, Cancer Survivor, Korean Born , Raised in Japan and Italy, grew up In Los Angeles.
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Military – China’s Navy Struggles to Match US in Recovering Downed Aircraft, Experts Warn
Recent analysis from military observers suggests that the People’s Liberation Army Navy (PLAN) is still significantly behind the United States Navy in its ability to recover downed aircraft at sea — a capability that military planners say is essential for naval aviation operations and safeguarding sensitive technology. The discrepancy comes amid China’s broader push to expand its naval presence beyond regional waters and develop true blue‑water capabilities, even as experts caution that gaps remain in critical areas. The Growing Risk of Aircraft Losses As Chinese aircraft carriers and naval aviation units conduct more operations farther from coastal support, the likelihood of aircraft losses over deep water rises. Modern jets and helicopters that crash into the sea — whether due to technical failure, training accidents, or combat losses — pose a complex recovery challenge. Retrieving downed aircraft isn’t only about rescuing crews but also about preventing sensitive technology from being damaged or captured. Interesting Engineering The United States Navy has refined its aircraft recovery capabilities over decades. For example, late last year the U.S. military successfully retrieved both an F/A‑18F Super Hornet fighter jet and an MH‑60R Seahawk helicopter that crashed into the South China Sea during carrier operations. Leveraging specialized salvage ships, underwater robotics, and coordinated fleet support, the U.S. recovered both aircraft intact from depths of about 400 feet — a complex mission achieved with careful planning and resource allocation. In contrast, Chinese naval forces are still developing similar deep‑water salvage and recovery expertise. Most PLAN carriers — including earlier platforms like the Liaoning and Shandong — rely on launch and recovery systems that are fundamentally different from U.S. designs. While China’s newest aircraft carrier, the Fujian, features advanced electromagnetic aircraft launch and recovery systems (CATOBAR) that can support heavier or more sophisticated aircraft, integrating this technology across the fleet remains a work in progress. Why Aircraft Recovery Matters The ability to retrieve downed aircraft serves several strategic purposes: Crew Safety: Recovering pilots and aircrew remains a top priority. Rapid response and coordinated search‑and‑rescue (SAR) capabilities demonstrate not only military effectiveness but also commitment to personnel safety. Technology Protection: Military aircraft contain sensitive avionics, sensors, and stealth materials. If such technology were left unrecovered in contested waters, an adversary could gain intelligence advantages. Operational Readiness: Salvaging damaged aircraft preserves valuable hardware and informs engineers about failure modes that can be mitigated in future designs. Experts have noted that China’s rapid expansion of naval aviation — driven by ambitions to project power in the Pacific and defend territorial claims — increases both the operational tempo and potential for equipment losses. But without equivalent recovery infrastructure, these losses carry broader risks. RealClearDefense Comparing Naval Aviation Capabilities A key factor in recovery capability is experience and infrastructure. The United States has maintained carrier aviation as a cornerstone of naval force projection for more than seven decades, with integrated salvage units, deep‑sea submersibles, and doctrine refined through conflict and peacetime operations. China, while modernizing quickly, lacks similar operational depth. Its navy historically focused on coastal defense and regional power projection, and deep‑water aircraft recovery represents a relatively new challenge. The Economic Times China’s fleet of carriers — currently led by the Fujian, Shandong, and Liaoning — is growing, and the PLAN has conducted far‑sea deployments that indicate increasing operational confidence. However, Chinese carriers typically operate fewer aircraft than U.S. carriers. American nuclear‑powered carriers such as the USS Ford‑class can launch and recover larger air wings with greater frequency; their crews also have decades of experience handling flight operations far from home ports. The Economic Times Technical and Logistical Gaps Recovery operations demand a combination of specialized vessels, technical expertise, and logistical coordination that China’s navy is still building. High‑end salvage ships equipped with heavy cranes, remotely operated underwater vehicles (ROVs), and trained recovery divers are essential components that underpin the U.S. Navy’s success in recovering deep‑water losses. Developing these assets at scale takes time and sustained operational experience. In addition, training scenarios and exercises that simulate aircraft loss and retrieval are far more established in U.S. naval doctrine, whereas China’s focus has been on expanding carrier launch capabilities and integrating newer aircraft types into PLAN aviation. Strategic Implications The gap in recovery capability signals more than a technical shortfall; it reflects broader differences in naval doctrine, experience, and global reach. As China continues to refine its carrier operations and expand its naval presence — and as both Beijing and Washington vie for influence in the Indo‑Pacific — these kinds of capability mismatches will remain points of analysis for defense planners in multiple nations. In the meantime, efforts to enhance recovery capabilities will likely remain both a tactical priority and a symbolic measure of naval maturity — one that underscores the complex balance of power at sea amid rising strategic competition. Let me know if you’d like a subtitle and a best community recommendation for this article!
By Fiaz Ahmed 6 days ago in Longevity
Comments (8)
Try it.
I think heavy weights damage the muscles so never used them. Plus, I hate muscular bodies, they look deformed in my view. This approach with light weights and a meditative pace sounds good. You could even use a bottle filled with water if you don’t have actual weights.
ROCK IT
Love the mindful approach here ❤️
Thank you
. . 1–2–3–4–5–6–7–8. . . . . . . . . . . . . . 1–2–3–4–5–6–7–8. . . . . . . . . . . . . . . . . . .1–2–3–4–5–6–7–8 . . . . . . . .
. . Let it flow. . . . . . . . . . Let it flow . . . . . . . . . . . . Let it flow. . .
. . Let it go. . . . . . Let it go. . . . . . . . Let it go. . .