Youngling Handbook

Volume 1: Introduction
Real Jedi Knights Welcome!
Welcome to the Order of Real Jedi Knights. The Council welcomes you warmly and looks forward to getting to know you. Our aim is to help you lead a deliberate life, helping you discover your inner being and find definition as a disciplined, centered and focused individual leading a fulfilling life. As a new member, your first question is probably along the lines of How do I begin my training? This handbook and the leaders of the Real Jedi Knights are here to help you find the answer. Please take the time to read through our website and our forum to get a better idea of our goals and philosophy to ensure that we are the right place for you. Once you decide to make us, it will be time to work with us to help you figure out the training you need to help us achieve our goals. Always remember, the quality of your training is up to you. You will get as much out of your training as you put into it. If you refuse to put forth effort; you will probably never be accepted as a Padawan. The assignments given here do not have a maximum time limit. Take your time and be as thorough as possible.
May 14, 2012

Volume 1

Inside This Volume:

Welcome Jedi Roles Jedi Code Jedi Philosophy Meditation The Force Communication 1 1 3 4 5 7 15

Lesson 1: Roles of the Jedi

Congratulations in making your first major step into the Jedi Lifestyle. The Jedi Path is not an easy one, and there will be lots of hardship along the way yet it is very satisfying or fulfilling as well. When you choose to step into the Jedi Lifestyle you are choosing to become a positive person and aim for success.

Conflict Resolution Fitness

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Will one always be successful? No. Yet ones learns from ones mistakes & learns how to move forward. Yes it is hard & you will have much work to do. A Jedi is always learning. What we learn and can do can make all the difference to those around us. The Youngling classes are broken in 4 sections, each section covering a different aspect of being a Jedi, and being broken down into several lessons per sections. Some lessons will have homework to do, others will just have take home messages. At the end of each section, there will be a quiz to see if youve been following and comprehending what we have been teaching. Homework is compulsory, and will make up part of your grade to determine whether you pass the Youngling classes or not. You may have asked yourself the question What is a Jedi before joining the order or taking these classes. To put it very basically, a Jedi is someone who studies, serves and uses the energies of the Force for the good of those around him or her. But a Jedi is much more than that simple sentence. We are what people need us to be, we are a listening ear, a fierce warrior, a gentle career, a shoulder to cry on, a hug, a guiding force, an intermediate between groups and so much more. At RJK we break down the jobs of the Jedi into 6 different sections, these are: The Ambassador, The Escort, The Guard, The Liberator, The Messenger and The Problem Solver. We will outline these jobs briefly in this lesson. They will be covered more deeply later on in your training, but first we will look at the wider goals, general characteristics and the purpose of what the wider Force user community calls Light Jedi. A Jedis goal is to make his or her community a better place and improve the quality of those around them. The Jedi seek to bring love, compassion, peace, and harmony to their community and, eventually, to the world. A Jedi only uses the force for gaining knowledge, defense of others, and for healing, never to attack someone. Negative emotions, such as Fear, Anger and aggression are shunned by us, and not used by us to fuel our actions. To develop our abilities we use discipline, patience, study and practices of technique.

Nutrition Swordsmanship

Special points of interest:

Do you know what it will take to become a Jedi Knight? Study the Jedi Code for deeper meaning! Learn the basics of meditation! Train to be the best that you can be!

Roles cont.
This is just a brief very brief overview of the who, what, when, where and whys of the Jedi, and our philosophies will be co vered more deeply in further lessons. Now onto the Jobs. The Ambassador: The role of the ambassador is to act as a liaison between 2 groups of any size, as small as between two people, or as large as between countries. This role utilizes our diplomacy skills, our communications, both verbally and non-verbally, and hopefully allows us to create the best outcome for all those involved. In this job, we may need to represent one side, we may need to act as in intermediate between both groups, or we may need to be there to make sure both sides are fair and just in their dealings. The Escort: This job is where the Jedi makes sure a person, group or item safely gets from point A to point B. This may include protecting them/it from known physical or emotional threats, or may be just making sure someone gets home safely (such as a little brother of sister from school) or making sure an item you borrowed from your friend is returned to them. This can be done on foot, or by vehicle. The Guard: A guard protects someone or something from physical harm or from being stolen. This can be in a static position, such as guarding someones house or protecting someone through a rough part of town. The Liberator: This is the act of gaining freedom for something or someone. As a liberator, the Jedi may need to be able to negotiate, sneak or even fight to gain the freedom of that which he needs to free. This job can also include the act of finding something which may have been lost. The Messenger: Messengers get information from one place to another. This may be as simple as getting a note home from school to your parent s, or as grand as carrying national secrets back from a foreign country. The Problem Solver: A Jedi should be able to solve most problems put to him, whether its a simple math question or a full blown crisis that needs a solution. If you yourself dont have the means to solve the problems, you may need to seek outside help to fix it. Some missions the Jedi go on may require us to be one, two or even all of these to get the job done. Being a Jedi is never simple, and is never easy. We should strive to do our best every day, and to help as many people as we can. We need to put the needs of others before our own and create balance as best we can. No one ever said the Jedi Path is easy. It requires a great deal of work and self control, but the hardships we go through are worth the smiles on peoples faces, and knowing the fact that we have made a difference to others . Perhaps the most important part of being a Jedi is following the Jedi Code, which we will examine in the next lesson. HOMEWORK: How can each of these different jobs be used in your day to day life? Take a week and think of some situations for each and post it in your journal.

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Lesson Two: The Jedi Code

As mentioned at the end of the last lesson, a Jedi follows The Jedi Code. The Jedi code provides a set of rules by which one can live by and use to govern their actions. There have been many Jedi Codes in the past that have been thought to be the Jedi Code, so dont get confused. The one we use here at Real Jedi Knights is as follows: Jedi are the guardians of peace in the galaxy. Jedi use their powers to defend and protect, never to attack others. Jedi respect all life, in any form. Jedi serve others rather than ruling over them, for the good of the galaxy. Jedi seek to improve themselves through knowledge and training. Read the Code and memorize it. The Jedi Code is very important to living the life of a Jedi. In this lesson, we will go through each line of the above code, explaining what it means, and gives some examples of other codes which you can learn and follow. Jedi are the guardians of peace in the galaxy. A Jedi seeks to make any situation he finds himself in as peaceful as he can. This may be something as simple as being a listening ear, or as large as changing the way a government works. Each situation we find ourselves in is different, and as such needs to be examined on its own merits. Jedi use their powers to defend and protect, never to attack others. This is a straightforward one, we can fight to protect ourselves and others, but we do not go out and use our abilities to fight and causes harm others for no reason. Jedi respect all life, in any form. We treat everyone with the respect they deserve, regardless of their race, religion, hair color, eye color, background etc. A Jedi does not cause avoidable harm to other beings, and does not take a life unless it is absolutely critical to the mission that we are on . We do not discriminate against others. Jedi serve others rather than ruling over them, for the good of the galaxy. This is one of the more complicated aspects of being a Jedi. Surely if we ruled others we could make them be peaceful and organized and civilized you might think, but being a Jedi is about being a peacekeeper, a force of balance rather than forcing things to mo ve a certain way. If we were to rule, we may cause more harm to this balance by enforcing a set of rules than the good we may cause. This also stops the Jedi abusing their powers, and keeps the effects it has on others to a minimum.

Jedi seek to improve themselves through knowledge and training. The better trained, and more time we put into it, the better we are equipped to deal with any situation we may come across. No one ever knows all there is to know; life is a constant process of learning. By training ourselves physically, we can run that bit fas ter, lift that bit more, and be able to go that bit further than we thought and that could make all the difference in many situations. Some people believe we should follow the code exactly, while others view it more as a framework to what we should be doing. H ow you take each section is up to you. Some Jedi choose to make their own codes that they follow, as they think its more suited to their personal path. HOMEWORK: In your journal explain how each line of the Jedi Code relates to your offline life.

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Lesson 3: Jedi Philosophy

In the past two lessons a general overview has been given on being a Jedi. In this lesson, we will cover other philosophies that you will need to understand to become a successful Jedi. First and foremost, the thing to remember about being a Jedi is that you are always a Jedi. It is not something we do as a hobby or for fun, it is something we do because we want to make a difference in the world and make it a better place for everyone. Another key aspect of being a Jedi is understanding that it is the means by which we go about achieving a goal that is important. If we reach a beneficial goal, but had to use underhanded, dirty, or dishonest tactics to reach it, that is not the Jedi way. For a resolution to be harmonious, each part of how we achieve it must be harmonious. A Jedi must not be arrogant. Although we have abilities that other do not, we are only this way because someone took the time to teach us, and we took the time to learn. We are no more important than anyone else and we are not superior to others. Dont be overconfident in your abilities, but do not be a defeatist. We do not have limitless power, and we should understand the limits that we have, but we also have the ability to do many things. A Jedi should first plan for success, then plan for defeat, as both are equal options. Do not be stubborn. Your way of thinking may not be right on an issue, so one should always be willing to accept the fact that they are wrong. We must also be aware of the fact that the cost of winning may be worse than the cost of losing in a situation, and thus we should willing lose in those situations for the greater good of those around us. We may also need others help to achieve the goal we are trying to achieve, no one person can do everything themselves. This does not mean we should not stand up for our beliefs. A jedi should not be a push over, unless the situation calls for it. If you are correct on a matter and can back it up somehow, then you may need to do this to educate someone else. A Jedi should not be reckless. We should not charge head long into a situation. Preparation is the key to success in anything one does, and being a Jedi is no different. We should attempt to see any initially unseen dangers that we can, and seek out any other options that may be available. We should never use our abilities to satisfy our curiosity and probe into the business of others. Doing so may breed mistrust between those we are trying to help and ourselves. We are not above the law and we are not above others privacies, unless absolutely necessary. Do not confuse the meaning of attack, defense and aggression. it was possible for a Jedi to strike without aggression, so long as you dont act out of recklessness, hatred or anger. Violence is the very last option a Jedi should take, after all other options which include surrender before resorting to violence. As Jedi we should practice honesty with themselves and with others, and always honor our promises to others. You must respect those above you and below you, passing your knowledge to those less learned and listening carefully to those who know more. One of the most important roles of the Jedi is to protect the peace and justice of their community, and so no Jedi is above the law. Jedi are expected to follow the law the same as they expected others to. It is permitted to break the law only in an extreme circumstance, and only if we are willing to accept the consequences of our actions. Jedi are obliged to help those in need of aid whenever possible, and should be able to prioritize quickly. Saving one life may be important, but saving many lives is even more so. This does not mean we should abandon other goals in every circumstance, but merely that we must do our best to make sure that we those who were most in need of assistance. Similarly, a Jedi is expected to defend the weak from those who oppressed them. However, remember that not all may been as it seems, and that we should respect other cultures, even if they clashed with our moral and ethical codes. We should also always consider the consequences of our actions At times, it may be necessary for us to stand aside and let other people defend the weak, even if we think we may be able to do a better job. We should assist by word or action as required by the situation, offering advice when we are requested to, warning when necessary, and arguing only when reason fails. We should remember that we have an amazing ally in the Force, and that they should be pre pared to use it only for good. Parts taken and adapted from The Great Jedi Holocron and Wookiepedia.com, compiled by Tyro Homework Apply these principles to your life; after a week share with us some situations where you applied this philosophy and how it turned out opposed to how it might have turned out based on your ordinary response

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Lesson 4: Meditation
Meditation is an important aspect for a Jedi for a variety of reasons. It allows us to centre ourselves and control our emotions. It allows us to become closer to the force and communicate with it in a manner of speaking. In this lesson we will outline several types of m editation that you may find useful. Meditation is a very personal thing, and is different for everyone. Techniques that work for some may not work for others, so its important to find what works for you and use those techniques. Breathing is important no matter what type of meditation you are doing. To start off, we need to learn some techniques for deep breathing. A common deep breathing exercise is as follows: 1. Sit or lie comfortably, with loose garments. 2. Put one hand on your chest and one on your stomach. 3. Slowly inhale through your nose or through pursed lips (to slow down the intake of breath). 4. As you inhale, feel your stomach expand with your hand. 5. Slowly exhale through pursed lips to regulate the release of air. 6. Rest and repeat. The hands on the chest and stomach can be removed once you feel comfortable breathing deeply. Meditation I: Stand with your legs shoulder width apart, and your hands held behind your back. Relax and breathe deeply. Imagine the look and feel of the Force coming into you from above or from the earth through your feet and leaving by the opposite end (co ming in through your head, down out through your feet, up through your feet out of your head). By performing this meditation, you can build strength in the force. Meditation II: In a position you find comfortable, relax, close your eyes and breathe deeply. Clear your mind of all distractions, think of nothing. Using your sense of hearing, listen to what is going on around you, take it in, but do not dwell on it. Experience, but dont linger. You should not have any thoughts in your head. This can be a very hard one to do for some people, while others it comes natur ally. A good time to aim to do each of these meditations is 30 minutes, although not everyone can just jump in and do that, as with running or any kind of skill, you need to build up what you can do. Practice daily, and if possible, at the same time every day. Make it a habit, and with time you will be able to do it for extended periods of time. Another technique you can practice if you cannot make time for your daily meditation is to practice mindfulness. Mindfulness: This the act of focusing on what you are doing 100%, tuning out all distractions, thoughts, and focusing entirely on what your body is doing. This type of meditation may be useful for those who lead a busy lifestyle. You focus on one task at a time, complete it, and then move onto the next, rather than completing one but worrying or thinking about the other things you have to do. This type of meditation helps you remain calm and in control of the situation, once you have mastered it, of course. (note* Mindfulness also means to be aware of the fact thoughts arise in our mind, or that we are distracted, or we experience emotions. Thoughts can arise while you are fully focused on your meditation object or task, noticing they are here is already mindfulness. The point is we should not get involved in them) Another method a Jedi may learn to deepen their connection with the force is Qigong. To start off with, a Jedi should practice the below techniques for a week, or until they feel incredibly comfortable doing so. The best way to learn the skill is to practice under someone who knows how to do it, so if possible, find a Qigong instructor in your local area. QIGONG WARM-UPS To begin you should stand with your feet flat on the floor a little more than shoulder-width apart, knees slightly bent, buttocks tucked in, arms hanging naturally at your sides, chin tucked slightly. You should feel like a puppet with a string attached at the crown of your head. 1. Slowly inhale as you raise your arms up in front of you and overhead. Dont stretch, just raise them naturally. Now slowly exhale as you lower your arms out to the sides and down to your original position. Repeat this 3 times. Now reverse the exercise so you inhale as you raise your arms out to the sides and overhead, then exhale as you lower them do wn in front of you. Repeat this 3 times. 2. Hold your hands in front of your body, elbows bent, forearms, wrists, and fingers forming a fairly straight line, but palms fingers and thumbs cupped slightly as though holding a ball against your stomach. Your fingertips should be six to eight inches apart.

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Lesson 4: Meditation cont.

Inhale slowly and straighten your knees so you rise slightly. Expand your arms as though the ball you are holding is being inflated. Exhale slowly and lower yourself back down to original position. 3. Lift your arms naturally over your head, palms face forward and tilted slightly up. Imagine that you are drawing energy into your palms from the air around you. Feel it flowing down your arms and into your shoulders. Slowly turn your palms down, fingertips poin ted toward each other. Project the energy from your palms into the top of your head. Slowly begin to lower your palms down the front of your body and imagine the energy spreading through your body and moving downward along with them. Once your hands reach waist height, your hands stop moving but you should continue to imagine the energy moving down through your legs and into the ground. Repeat 3 times. Tibetan Buddhist Basic Meditation- Shin- Quieting the Mind: I experienced a very efficient way to quiet the mind and to gain self-control as it is a training to observe oneself, creating a distance between ourselves and our emotions so that as soon as we notice a negative feeling, we can control it, not allowing it to become bigger and overwhelm us. It allows us to know ourselves in a deeper way. I realized that the emotions are like energy used in a wrong way, and I learnt that each element is linked with a particular energy. This is a posture that works on the elements: The position of the legs: crossed with the right above the left and with the knees touching the ground (it is better to sit on a cushion to take that position) The legs work on the element Space which is the element linked with the emotion of jealousy, finding space between ourselves and the people or things we could be too possessive with. The position of the hands: the right above the left (palms facing upward) with the thumbs touching each other. The hands are placed near the Tan-Tien (4 inches below the navel, it is the point where our energy is stored) The hands work on the element Water and its flexibility, helping us with the emotion of the rage. The position of the back: the most important part of the posture, that works on the element Earth, and on its stability. It helps us with the emotion of ignorance seen as this kind of wrong certitude which stops us from considering other points of views. The position of the chin: low (but not too much) in order to open the energy door behind our head. The chin works on the element Fire, and on the capacity to transform our emotions in wisdom, especially

attachment.

The position of the eyes: opened, not looking at anything in particular, the look is only resting in the space in front of us. The eyes work on the element Air, and on the capacity to see things as they really are, it helps us especially with pride. While meditating, you don't have to think about these concepts. Just focus on your breath or any object you choose. If thoughts or emotions come to you, just observe them and let them go without getting involved in them, turn back to your object. If you feel agitated, you can put your hands on your knees, palms facing down, and look a little down, for a while, then turn back to your posture. If you feel tired or sleepy, look a little higher and move slightly. This meditation helps a lot to find balance. It is used in Mindfulness training and is the basis of the Tibetan Meditation Practices. Written by Tyro and Silmerion Skywalker HOMEWORK: Over the next week perform each of the techniques above. Explain to us how the techniques made you feel, and your experiences with them.

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Lesson 5: Relationship with the Force

Each Jedi has a special relationship with the Force but it is not always easy to build it at the beginning, so I felt a Class about this theme would be very useful. This first Class is already partly posted in the Jedi Talk Forum, but I thought of starting the Force Classes session by the same concept as it is essential. I will however deepen it here. It is good to consider first of all the nature of the Force: The Chinese Masters saw three aspects of it: Jing (the essential energy given us by our parents) Qi (the energy we work with) Shen (the spiritual energy) According to them, the Force is made of 3 Energies: The Earth energy (energy of the Elements, Gravity, electro-magnetic energy, Earth). It is linked with our lower Tan-Tien. The Cosmic energy that goes down to the Earth, attracted by the magnetic field created by the Earth and the Moon. It is said that human beings are the highest manifestation of the Cosmic energy. It is linked with our Heart. The Universal energy made of the unconditional love, stars, galaxies, it penetrates everything and feeds the Cosmic energy in the nature. It is linked with our Third Eye. (These energies are called the Three Pure Forces because it is said that they came from the Great Void before anything else) They manifest themselves in our body as Jing, Qi and Shen. The Jedi Masters saw two aspects of the Force: -The Living Force (which comes from anything living and binds us to the here and now) -The Unifying Force (which binds us to the whole universe without limit of time and space) This is a quote from "The Phantom Menace" by T. Brooks about the Force: "The Force was a complex and difficult concept. The Force was rooted in the balance of all things, and every movement within its flow risked an upsetting of that balance. A Jedi sought to keep the balance in place, to move in concert to its pace and will. But the Force existed on more than one plane, and achieving mastery of its multiple passages was a lifetime's work. Or more." Understanding the passages or aspects of the Force is not considering that the Force is divided, the Force is one but it exists in different planes. The Living Force is the way the Force communicates with us in the here and now, allowing us to meet certain persons in certain places, helping us taking decisions, teaching us and allowing us to use it, to heal, to fight or to sense. We should be aware that the Living Force also leads us to the Unifying Force, something we do in the present will affect the future and the universal flow of the Force. The Living Force and the Unifying Force are very closely linked. The present is the result of the past and becomes immediately the future. The Unifying Force can help us taking decisions in the present and knowing how to use the Living Force. The Unifying Force gi ves us a direction. In the "Phantom Menace" Qui-Gon met Anakin, if he had considered only the Unifying Force, the goal of his Mission, he would have left Anakin on Tatooine. The decision he made led by his sensations through the Living Force allowed the Prophecy of the Chosen On e to be fulfilled. Focusing on the Living Force brought him to serve the Unifying Force, because the two aspects are totally linked. Each of us is naturally attracted more by one aspect than another but training taught me that the relationship a Jedi builds with the Force should be balanced. I was closer to the Unifying Force, I worked on the Living Force and I discovered another way of seeing the world. I also became more balanced myself.

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Lesson 5 cont.
One thing a Jedi should never forget: "An infinite mystery is the Force. The more we learn, the more we discover how much we do not know" It is good to realize that the Force is beyond our understanding and the first step to take in order to deepen our knowledge of it is to learn to think with our heart. This does not mean to rely on emotions, it means to learn to rely on our 6th sense, our feelings through the Force. Practices: -Jedi Breathing: When we breath in, we breath oxygen and energy (Living Force), it happens naturally but being aware of it, can make it more powerful. Breath in, thinking you are at the center of the universe, surrounded with the Force, (the energy of God for who is religious), you breath in it, it goes through your nose down your lungs until your Tan-Tien. Breath out, the Force expands in all your body and out of it, all the energy you do not need goes out of you and joins the universal energy (Unifying Force). Homework: Over the next week meditate on these concepts and express yourself in your journal: 1. 2. 3. 4. 5. 6. 7. How do you see the Force? How is it present in your daily life? Do you feel closer to one aspect of it? Why? Do you have difficulties in building a relationship with the Force? Write a detailed report on each practice taught in the Class. How can you define your relationship with the Force? Has it evolved? Is it balanced? How do you feel about it?

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Lesson 6: The Force as an Ally

"For my Ally is the Force and a powerful Ally it is" (Master Yoda "Empire Strikes Back" "An unwise Jedi might consider the Force a tool, a means to his own ends. But a true Jedi understands that the Force is a partner on a concurrent course, a common pathway to true harmony and understanding." (R.A Salvatore "Attack of the Clones") Each of us has his/her own relationship with the Force, but the Force is much more than "a tool", it's an Ally, it is not a p erson, it has no mind, but it has a flow. Just like most of the persons allow their emotions, which are energy, to guide them; a Jedi is in a state of inner peace to allow the Force to guide him/her. I personally believe that seeing the Force as a tool may be dangerous because it can lead a Jedi to use it for what he thinks is good, but what we as human beings think is good isn't always what is really good for everyone and for the universe. The Force flows toward the good of the universe. The Force is a great Master if you open yourself fully to it and follow its guidance, considering it like a tool can stop a Jedi from learning from it. In the "Jedi Way" it is written that a quarter of the Jedi's knowledge comes from the Force. "Jedi feel the Force as an ocean of energy in which they immerse themselves, floating with Its currents, or directing Its waves." (S.Barnes "A Cestus Deception") A Jedi can have a dialogue with the Force, just as when we are in the sea: we use the water to swim and we can also float on the waves to go where they bring us. Practices: -Water Meditation: If you can go to the sea or the ocean. Alternate moments of floating with moments of swimming, trying to be one with the water. Then meditate on having the same sensation with the Force. -Spring Forest Qi Gong: They are 5 exercises to do together. During these exercises try not to move your back in order to allow the energy to flow better. You can practice these exercises, standing, sitting on a chair or laying. While doing these exercises, you can remember these concepts: I am in the universe The universe is in my body I and the universe combine together 1-Beginning of the universe Stand in the Qi Gong usual posture, knees slightly bent, relaxed, back straight, chin slightly down, head that is "pulled" toward the sky. Your arms are at your sides, with palm facing backwards, fingers slightly open. You breath in the Force and breath out anything you do not need. Remain in this position for 2/3 min at least 2- Forming Yin and Yang Your right hand rises until your throat without touching it, your left hand goes down below your Dan-Tien without touching it You can imagine a column of energy going in your spine Remain in this position for at least 6 min

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Lesson 6 cont.
3- Moving the Yin and the Yang Your right hand goes down while your felt hand goes up until slightly above your head, then your right hand goes down passing above your left hand without touching it, and so on, up and down. (the hand that goes down is always external) This movement evokes the little Celestial Circulation, also called Small Universe. Do this for at least 6 min Then put your hands on your Dan-Tien to store the energy (right above left for the men, left above right for the women) 4- Breathing in the universe Create a ball between your hands in front of your Dan-Tien, then breathing in open your arms, expanding yourself in the universe, breathing out, condense the energy between your hands, bringing your palms closer, again and again. Do this for at least 6 min 5- Connecting Yin and Yang Turn the ball between your hands to the right, to the left, to the right... Do this for at least 6 min Put your hands on your Dan-Tien, breathing in, you can do this in several steps as the energy gathered is very much While practicing this technique, imagine you are immersed in the ocean of the Force, if you feel stable enough, you can close your eyes. Be aware of your connection with the Living Force flowing inside of your body and between your hands, as well as the Unifying Force which connects you with the whole universe.

Homework Practice these techniques over the course of the next week. Write your comments and questions in your Journal. Write a detailed report on each practice taught in the Class. Do you consider the Force as your Ally? Why? Why not? Do you have difficulties having a dialogue with the Force?

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Lesson 7: The Living Force

"Keep your concentration on the here and now, where it belongs. (...) Be mindful of the Living Force" Qui-Gon Jinn "The Phantom Menace" by T.Brooks The Living Force flows inside of us, in our blood, in our breath, in our cells and so in every living creatures, it surrounds us and allows our universe to be alive. In order to be in tune with the Living Force, a Jedi should live in the here and now, to perceive it, follow or direct it. It is a strong link between all living things, it is through the Living Force that we can sense the emotions or state of someone, when we shake hands, we hug or only when we are in the same room. The Living Force helps us also to be more aware of what happens around us and to have better reflexes, it is very useful to heal oneself or someone else and it allows us to feel at peace and fully alive when we meditate on it. Practices: - Master Fu's Force exercises: The exercises taught by Master Fu at http://realjediknights.webs.com/taiji.html are very good ones, they have to be practiced again and again constantly with mindfulness and focus on the Living Force feeling. -Mindfulness Meditations: Take the posture you prefer to meditate Focus on the here and now with your six senses, being aware of everything around you and inside of you When you notice that your thoughts are wandering, just turn back focusing on the present moment The present is a gift, live it fully You can also meditate focusing on only one sense at a time, the sound, taste, sight, touch, smell and your 6th sense. -Perpetual Meditation: This is a Zen tradition which aims at living fully each thing you do. You can meditate walking, concentrating on each step, how you feel, how is your body, how is your breath, how is the ground, the touch of the wind, the Living Force... You can meditate typing at computer, focusing on each letter, each move of your body or what happens around you (a good way to do it is typing without watching the screen) You can meditate this way doing anything, you will discover each simple action as if it was the first time you do it, and you will perceive the Living Force as part of everything. Homework Practice these meditations and be mindful of the Living Force in your life and training. Write your comments and questions in your journal. Write a detailed report on each practice taught in the Class. What is the Living Force for you? How is your relationship with it? What can you do to better it?

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Lesson 8: The Unifying Force

The Unifying Force penetrates everything, it has no limit of time or space. It links us with the past, the future and the whole universe. Its flow is powerful and indicates a direction, what we may call the Will of the Force. As it encompasses everything, the Unifying Force is also the flow of our own destiny in the universal design. The Unifying Force is the spiritual part of the Force, it can make us feel closer to God (whatever name we give Him) and being closer to God allows us to feel more in tune with the Unifying Force. Of course, each of us should build his/her own relationship with it, through religion, spirituality, art, practices...The first step is to be open to it. The Unifying Force can allow a Jedi to see the past or a possible future, it can help understand things beyond human logic, giving wisdom and enlightenment, and more than anything, it can teach and provide guidance. Feeling close to the Unifying Force allows a Jedi to feel a part of the whole, closely linked with all the universe, past, pr esent, future, here and everywhere, in eternity. Practices: -Meditation sessions focused on compassion, love, abandon and openness to the Force. -Prayers (any form of prayer you are comfortable with) -Listening to religious music -Singing Gregorian songs These practices should be deeply rooted in the heart. Meditation: Choose a place in the natural world Find a comfortable position (any posture but your back should be straight) Relax Focus on the elements: Air (wind), Fire (sun), Water (sea, lake, river, rain, snow), Earth (ground, rocks), Space (everywhere in the universe) You can focus on them one after the other in different meditation sessions. Or you can focus on all of them in the same session. Try to think of their true identity: the Force Observe their power and the fact they give life, in the past, in the present, in the future. Meditation 2: Choose any place you feel right for you Find a comfortable position (as above) Focus on the universe as a whole (Do not go out of your body, you should fill the fullness of the universe in the simplest way. Do not try to sense anything, just focus on the idea of wholeness) Be patient. Homework Practice these meditations and post your questions and comments in your journal. 1. What is the Unifying Force for you? 2. How is your relationship with it? What can you do to better it?

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Lesson 9: One with the Force

"Years, it takes, to become a Jedi Knight. Years more, to become one with the Force." Master Yoda "Attack of the Clones" R.A.Salvatore The highest goal of the Jedi is to become one with the Force. Of course we know that after death we transform into the Force. But it is possible to become one with the Force in this life, it helps us prepare for eternity, allows us to gain knowledge of ourselves and the universe through the Force as well as guidance and to direct it much better. One of the best way to become one with the Force is to be deeply aware that the Force is everywhere, in everything. It is especially evident in the natural world: "As much as the works of mortals could be, and often were, quite beautiful, there was always something about natural world that touched Obi-Wan even more deeply, as if a testament to the truth and depth of the Force that conscious efforts could never approach." "A Cestus Deception" S.Barnes It is good to spend time practicing Qigong with trees and meditate near animals to get closer to the Living Force around us. It is also good to meditate focusing on the elements like in Lesson 4, but with the idea to become more united to the Force, it is important to realize that we aren't separated from the external world. Our body is made of three energetic membranes: -Our Tan-Tien (our inner energy center, below our navel) -The energy membrane around our skin which is like a second skin -Our Aura Our Aura isn't made to separate us from the rest of the universe. It is made to unite us with the whole. It is good to be aware that what happens outside of us can affect our inner self and what happens inside of us can affect the world around us as well as the whole universe through the Force. With this idea, our meditation in the natural world can be made in a new light: The elements are outside our body but we are also made of them: water, air (breath), fire (warmth), earth (our material body), space. The energy of each element is linked with an emotion. The Force is part of our inner nature as well as part of all things, all things are part of the Force and we are too. This is how Master Yoda explains this concept to Luke: "For my ally is the Force. And a powerful ally it is. Life creates it and makes it grow. Its energy surrounds us and binds us. Luminous beings we are, not this crude matter," he said as he pinched Luke's skin." "Empire Strikes Back" D.F.Glut We are made of the Force just like all the universe. The Force is our true nature, it links us with everything and it is eternal. Meditations: -Any practice (Prayer, Holy Communion) that makes you feel in communion with God (the Creator of all things whatever name you give Him) -Qigong exercises in the natural world - The Force and the tree: To practice this Qi-Gong exercise, you have to choose a tree which is not very old or young, nor very tall nor short. Don't practice with a Magnolia or a Laurel, the ideal is an evergreen tree like a Pine. You have to come to the tree with respect, eventually "asking" the forest's permission, "greet" Assume a basic Qi-Gong position: feet shoulder wide apart, knees slightly bent, waist relaxed, head that "pulls" to the sky, chin "re-entered".

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Lesson 9 cont.
Your arms should take a position as to embrace the tree but without touching it. Feel its roots, if you feel uncomfortable in some way, it means that the tree doesn't "accept" you so choose another one. If you feel good, relax even more so that a spontaneous movement may appear, ( it is the Force that moves you) feel the tree's energy. The point of this practice is not taking the tree's energy, it's sharing the energy, as you too give something to the tree. After a while, step back slowly, bringing your hands to your Tan-Tien ( the right above the left for the males, the left above the right for the females) to bring the energy to your center. "Greet" the tree. -Meditation in the natural world (see above) (it is recommended if possible to use the posture described in the "Self-Control" topic in the Jedi Talk Forum, it is made to balance the energy of the elements inside of us) The White Sphere Meditation: -Find a comfortable place -Choose a posture you like (with the back straight) -Focus on the weight of your body on the floor for a few minutes -Focus on your breath for a few minutes -Visualize a sphere of white light at the center of your chest at the level of your heart. -It is made of the purest energy, the essence of the Force (it comes from God for who believes in God) -From the white sphere, rays spread in all your body, reaching each cell, each space and bringing exactly what you need now, p eace, balance, harmony, anything you need. -The rays spread even more and fill your Aura -They spread in the room you meditate in, touching everyone there and bring them all they need-The rays expand even further, filling all your house, then all your town, then your country, then your continent. -The rays reach all the earth, bringing light and what everyone and every place needs -The rays expand to fill the space around the earth, then the galaxy, then the whole universe. -Rest for some minutes in this state -If you know someone who is particularly in need, think of this person with the light around him/her -Slowly dissolve the visualization -Focus on your breath for a few moments -Focus on the weight of your body on the floor. Homework: Practice what you've learned over the next week. Write a comment about the work you have done during these classes and observe if your relationship with the Force has evolved. Write a detailed report on each practice taught in the Class. Are you able to feel connected with the Force at any moment? Why? Why not? Are you feeling one with the Force and the universe? How does it feel? What are you feeling about it? Does it change your relationship with the world?

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Lesson 10: Communication

Good communication is the foundation of all relationships and is the key to your success as a Jedi. How you communicate your thoughts and feelings will determine the quality of relationship that you have at home, with your friends and those with whom you work. Before we begin to discuss communication skills, let us first explore exactly what communication is. The word itself is derived from the Latin communicare. Communicare provides evidence of just how difficult communication can be - as the word refers to the concept of sharing, or otherwise making something common and thats quite a process! A basic definition of communication is the exchange of information between a sender and receiver, yet its so much more than that. First, the sender (thats me) develops a concept that he wishes to exchange and then encodes it into a signal (this lesson) and then transmits it. The receiver (thats you!) intercepts the signal (this lesson) and then decodes it. If the receiver decoded the signal properly, this results in understanding. That is often easier said than done due to the complexity of the signal. THE SIGNAL A signal typically contains 4 parts: 1. 2. 3. 4. Fact (information) Self-Revelation Relationship (contact) Appeal

An example can be taken from our normal life to explain this. A Master sends a message to her apprentice that says Its good to see you here again! The first part of the signal explains facts. The fact that the apprentice is here is good. However, you can probably sense that the sentence contains more than that simple statement. It says something about the Master who is sending the signal. She is speaking from the heart about her feelings with the message. She is letting it be known that she has missed her apprentice, that she wishes to communicate with him, and that she is pleased to be able to communicate with him again now. She is letting it be known how she feels. This self-revelation is the second part of the signal. The third part of the signal says something about the relationship of the apprentice to the Master. This signal can have two parts: the first part shows what the sender expects from the receiver. The second is what the relationship is between sender and receiver. In our example the Master is being critical of the apprentice. She is basically saying: You aren't communicating as much as I want. The fourth part of this signal contains a clear appeal: the Master would like the message to relay the concept: You need to be more active! When we communicate with each other, we must understand that the signals we send contain several parts, each of which is of a different weight. The part of the signal that appears to be the most important may not be what was considered the most important by the sender. The receiver believes the factual part of the signal is most important, but the sender is much more interested in the appeal. Thus extensive misunderstandings can develop between the two even though the signal may seem clear and unmistakable. The apprentice may accept that the Master is pleased to see him, but not understand that he needs to be more active. The resultant communication would then been unsatisfactory for the Master because the apprentice has not understood the parts of the signal that were more important to her (her perception of his performance as an apprentice).

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Lesson 10 cont.
LEAPS Since so much rides upon our ability to communicate, how do we ensure that we are truly understanding the signals that are being sent? Well, the receiver LEAPS into action! LEAPS stands for Listen, Encourage, Ask, Paraphrase and Summarize. These are the five elements of active listening. They all help you ensure that you hear the other person, and that the other person knows that you hear and understand what they are saying. Listen Commit your total presence to the speaker and force yourself to be objective in a situation that is often charged with strong emotion. Listening is harder than you might think. Our thought processes work much faster than someone can speak. This makes it easy for us to become distracted. Turn off the TV, Radio, and Video Games and shut the doors and face away from the windows. Do your best to limit potential sources of distraction so that you can focus your entire being on what is being said. Dont allow your emotional reactions to sabotage your efforts. As you listen, try to listen with four ears. Listen for the information, the self-revelation, the relation and the appeal. Encourage Encourage the person to speak through using body language and gestures to convey that you are paying attention. Examples include nodding on occasion, positioning your body so that it is open and inviting, and use comments such as yes, uh huh, and ok to encourage the speaker to continue. This encouragement demonstrates that you have a real interest in what is being said and it motivates them to keep talking. It doesnt mean, however, that you agree or disagree with them. Ask Questions Our assumptions, judgments, beliefs and culture can distort what we hear. As a listener your role is to fully understand what is being said. Ask questions in an appropriate and not an interrogative manner. Restate what you are think is being said to encourage an explanation. Use phrases such as What Im hearing is and What do you mean when you say. Paraphrase Repeating back what you hear in your own words shows that you are listening and understand what is being said, it checks your meaning and interpretation of what is being said. It also helps the speaker hear what they've been saying. You do this by restating basic ideas and facts. Dont just parrot what has been said in the exact same way theyve said it, instead paraphrase what theyve said in a more concise manner. Summarize When you summarize what has been said it allows you to review your progress, put together important facts and ideas and to es tablish the foundation for further discussion. You do this by restating major ideas and feelings the speaker expressed. For example, a phrase such as Youve told me about this and that. Can you tell me about the other? is an excellent way to summarize what has been said and move on to another area that needs to be covered. DIFFERENT LANGUAGES Im sure youve met someone that no matter how hard you tried, it just didn't seem like you could get through to them. There are many possibilities for why this may be; but it could be that youre just not speaking the right Language. One of the best ways to improve how effectively you communicate is to speak your communication partners language. In the 1940s research revealed that there are four general ways people communicate. Some of us mix and match these languages, but we all have our preference. Because it is our preference it is what we most often use. If we wish to be more effective we need to adapt ourselves to the preferences of the other party. The Driver This language is often pretty easy to identify because it consists of Just the facts, Maam. Because of this, those who speak this language are often seen as bossy and insensitive. The Driver is goal oriented and wants to see things get done. They see the big picture and thrive on authority and control. They focus on the bottom-line To communicate well with a Driver you will need to be efficient and business like, get right to the point and talk about results and not methods to achieve those results. Give them conclusions and only provide details if they are asked for.. The Promoter Those that speak this language are social dynamos. They are high-energy, talkative and love to be the spotlight. The Promoter is often frowned upon because they seem to be too busy talking to be getting anything done, but the truth is that because they are talking they are gathering vital information and expanding their network of contacts. They are creating and maintaining relationships with others. To communicate well with a Promoter make sure that you schedule plenty of time to just talk. Take an interest in their life outside of what you might wish to focus on and ask about their family and experiences and be willing to talk about yourself. Talk in terms of people and stories with a lot of analogies and examples so that they can see how your idea relates to people. The Relater Those that speak this language are generally low key, calm, cool and collected. They enjoy stability and consistency and are generally very

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Lesson 10 cont.
family-oriented and great listeners. They will quickly volunteer to help, but they aim to avoid conflict and often sacrifice their own opinions and needs to keep the peace. They are often willing to do the dirty work that no one else wants and thus are often taken advantage of by others. They tend to focus on feelings and positive relationships. To effectively communicate with a Relater, remember that they dont like conflict so dont come on strong. Earn their trust b y taking small steps and dont push for big decisions to be made right away. Give them plenty of reassurance and keep them feeling secure. The Analyzer The language of these individuals are facts and figures. They love to do research to gather details and organize things. They tend to be very deep, thoughtful, serious and purposeful. Because they often need details, they sometimes will dislike making decisions if they feel they dont have enough facts. They love lists, charts, graphs and figures. To communicate well with an Analyzer make sure that you are well prepared before going to them. Have plenty of facts and figures on hand to convince them and be prepared to be met with a lot of skepticism. Do your best to answer all of their questions even if you need to take the time to come up with an answer. Give them enough time to think and analyze the issues. CONCLUSION The fact of the matter is, unless you can communicate effectively and ensure that the message you are sending is being understood, you arent likely to accomplish as much as you might like. Take the time to speak the same language as your conversation partner and to listen carefully to ensure that you understand the signal being sent to you especially before deciding to take offense or otherwise being upset by what is said. Written by Master Talon Homework: 1. Over the next week pay attention to the conversations that you have. Choose a statement that was made and share with us the 4 parts of the signal. 2. In another conversation use the LEAPS format. Discuss how this process did or did not help you to understand your conversation partner better. 3. What 'language' do you speak? How might you use what you've learned about these different 'languages of communication' to be a better communicator? 4. Why are good communication skill essential for a Jedi?

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Lesson 11: Conflict Resolution

What is Conflict? Conflict is a normal part of our everyday life. After all, two people cant be expected to agree on everything. In order to maintain healthy relationships with others, learning how to deal with conflict rather than avoiding it is critical. When conflict is mismanaged, it can harm relationships. However, when it is handled in a respectful and positive way, conflict provided an opportunity for growth which will strengthen the bonds of the relationship through greater understanding of one another. By learning the skills needed for effective conflict resolution, youll be able to face disagreements with confidence and keep your relationships strong. Conflicts are the result of differences. It may be due to disagreements over values, perceptions, ideas or desires. Some of those disagreements may seem insignificant, but as long as the issue triggers deep emotions it should be dealt with respectfully. Basic human need is at the core of the problem; the need for safety and security, the need to feel valued and respected, a need for love and friendship, or a need to express oneself. While we all have the same basic needs, we have different ways of having those needs fulfilled. Those differing means of fulfillment create some of the most severe challenges in our relationships. It is important to remember that a relationship takes two (or more) people to ensure its long term-success. A lack of understanding about differing satisfiers can result in distance, arguments and the collapse of the relationship. When you understand the role of satisfiers and are willing to examine them with respect, politeness and compassion, a door is opened to allow deeper understanding of one anothe r and thus an improved relationship. Most of us have developed a perception of conflict that comes from frightening or painful memories from unhealthy relationships in our past. This may lead you to expect all disagreements to end negatively. Thus, in your mind, conflict becomes this nasty humiliating, dangerous and demoralizing thing that is something to fear. You learn to avoid it because it makes you feel out of control and powerless. If you view conflict as being something that is dangerous that needs to be feared, it becomes a self-fulfilling cycle. You enter into the conflict already feeling so threatened that its nearly impossible to get past your dread and deal with the problem at hand in a positive and constructive manner. In the end youll be more likely to run away or to explode and act out of anger. When a conflict arises, relax and use your communication skills and develop a plan for dealing with the issue at hand. Conflict Styles In the 1970s Kenneth Thomas and Ralph Kilmann identified five typical methods of dealing with conflict. They suggest that each individual has a preferred method of dealing with conflict, but that each of the styles had their use in some situations. They developed the ThomasKilmann Conflict Mode Instrument (TKI) to help you identify those styles. The first two styles are unilateral decisions. This means that one party makes the decision at the onset of the conflict, giving the other party little say. Accommodating This strategy is all about just giving in to the demands and expectations of the other party, allowing their interests to be met while yours are not. In essence, you are placing the needs of the other party above your own needs. This can be useful when your needs may be met later or the relationship is unstable and you meet their interests in order to strengthen that relationship. The problem with this method is that no problem solving occurs. Without exploring the underlying issues involved there can no growth. Since you give in to their needs without protect they may not know that you have an issue. Avoidance This is typically a non-coping strategy. You simply choose not to deal with the problem and pretend it doesnt exist. However th ere are times when it can be useful. If the problem will take care of itself in short time, then its ok to avoid the problem. An example would be that someone has a need that needs to be met and you know that the satisfier for that need is on the way thus you can ignore the complaint.

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The problem with avoidance is that the situation isnt dealt with. Once again there is no problem solving taking place and thus needs are going unmet. This will allow hostilities to grow because it often demonstrates to the other party that you dont care enough about the relationship to work on the problem. The Last three strategies are bilateral. This means that both parties have an active role in the resolution of the problem. Contention Contention is all about being confrontational. This is called a win-lose strategy because one person must win while the other loses. Contention is often used when there is a high concern for needs being met, but low concern for a lasting relationship with the other party. Also, fear can be a major motivation to use this method. You are so afraid to lose that you have to win completely. This method is useful when you must make an unpopular decision. If you know something is right but difficult to swallow, there will be arguments for an easier method. In the end, you have to make the tough decision and win because it is ultimately the right decision. The problem with this method is that it can lead to a lack of feedback, reduced learning and no empowerment. Those that utilize this strategy often surround themselves with yes-men and use personal attacks due to a lack of interpersonal training. Those that are victims of this strategy will often talk behind the other partys back. The relationship will often have a lot of tension with the occasional outburst. Compromise Compromise is the favorite of those with good intentions but have no real understanding of conflict resolution. This strategy can be defined as a process wherein both parties give up something that they want in order to get something that they want more. This makes a compromise often a win-lose or a lose-lose situation. Limited resources are being divided up so that what one side gets, the other side loses. This strategy is often useful when a quick solution is needed and both parties have something they are willing to give up, or the need can be met partially by dividing the satisfier. The problem with this solution is that both parties lose and thus the needs are not fully met. Thus the relationship is considered more important than the fulfillment of the needs. This may result in the conflict returning once the limited satisfiers have run out. I t can be a problem for those that rely on this method because some things cannot be compromised especially when it comes to issues of political or religious values. Collaboration This strategy is often called the win-win solution and is used when there is both a high concern for the relationship as well as the goals being met. The goal is to search for solution that satisfies as many of the needs as possible, often looking for inventive methods of fulfilling a need. The advantages of this strategy is that the relationship stays stable because needs are being met and through taking the time to understand the needs fully to create innovative solutions, there is a deeper level of trust and understanding between the two parties. The problem with this strategy is that it often requires a great deal of time and energy. Sometimes a decision needs to be made quickly and coming up with a solution that satisfies everyone is pretty difficult. Conclusion In the end its up to you to choose which strategy that youll use when dealing with conflict. However, youll do much better if you seek to resolve the conflict by being patient, polite and show deference and understanding to the needs of the other party. Youll establish greater trust and kinship if you show that you are as concerned with meeting their needs as you are with meeting your own. Separate the people from the problem. Make sure that this isnt about some personal grudge but rather the fulfillment of a need. As a Jedi, your goal is to meet needs and lift people up, not to punish them or destroy their self-image. Be kind to the person and be resolute in meeting needs. Homework: 1. Two Jedi in the AgriCorps walk into a supply room looking for Muja Fruit. Unfortunately there is only one left. An argument ensues over who gets the last fruit because both need it to complete the current mission they are on. You, Jedi, have been called in to handle the dispute. What do you do? Why? Take the next week and think about the different solutions that you can come up with; try to find one for each type of conflict style.

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Lesson 12: Physical Fitness

A Jedi cannot complete his mission efficiently if his body is not functioning properly, and fitness helps him do this. Physical fitness is considered to be a measure of the bodys ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations (Wikipedia, http://en.wikipedia.org/wiki/ Physical_fitness) Hypokinetic diseases are things such as obesity, and cardiovascular problems associated with a lack of activity. Physical fitness is divided into two broad areas, general fitness and specific fitness. General fitness is your state of health and well being, and can be achieved through general exercise, proper nutrition (that will be covered in the future) and getting enough rest. Specific fitness is your ability to perform a specific task, or set of tasks, such as a sport, or weight lifting, and is gained through performing the specific tasks, or doing exercises to improve your ability with the task (for example, doing leg presses to increase your running ability). This lesson will cover general fitness exercise, as specific fitness will be different for everyone, depending on what kind of life you lead, and what hobbies and activities you do. A general physical fitness program should address the FITT principle. The FITT principle is a breakdown of the importance of how you exercise. It is broken down into Frequency, Intensity, Type and Time (length). Below is an explanation of each of these areas. FREQUENCY Following any form of fitness training, the body goes through a process of rebuild and repair to replenish its energy reserves consumed by the exercise. The frequency of exercise is a fine balance between providing just enough stress for the body to adapt to and allowing enough time for healing and adaptation to occur: 1. Cardio Respiratory Training The guidelines for cardio respiratory training (also called aerobic conditioning) is a minimum of three sessions per week and ideally five or six sessions per week. Experts suggest that little or no benefit is attained over and above this amount. Of course athletes often fall outside the suggested guidelines but even elite performers must give themselves time to rest. 2. Resistance Training The frequency of resistance training is dependent upon the particular individual and format of the program. For example, a program that works every body part every session should be completed 3-4 days a week with a day's rest between sessions. On the other hand, a program that focuses on just one or two body parts per session, in theory you could be completed as frequently as six days per week. Many bodybuilders follow such a routine. Remember though, each time you complete a strenuous strength training session (regardless of the body part) you are taxing your body as a whole - including all the physiological systems and major organs. INTENSITY The second rule in the FITT principle relates to intensity. It defines the amount of effort that should be invested in a training program or any one session. Like the first FITT principle - frequency - there must be a balance between finding enough intensity to overload the body (so it can adapt) but not so much that it causes overtraining. Heart rate can be used to measure the intensity of cardiorespiratory training. Workload is used to define the intensity of resistance training. 1. Cardio Respiratory Training Heart rate is the primary measure of intensity in aerobic endurance training. Ideally before you start an aerobic training program a target heart rate zone should first be determined. The target heart rate zone is a function of both your fitness level and age. Here's a quick method for determining your target heart rate.

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Heart Rate & Maximum Heart Rate Heart rate is measured as beats per minute (bpm). Heart rate can be monitored and measured by taking your pulse at the wrist, arm or neck. An approximation of maximum heart rate (MHR) can also be calculated as follows: MHR = 220 - age.

Target Heart Rate For beginners a target heart rate zone of 50-70 percent of their maximum of heart rate is a good place to start. So if, for example, you are 40 years old that gives you a predicted maximum heart rate of 180 (220 - 40). Multiply 180 by 50% and 70% and your reach a target zone of 90bpm - 126bpm. For fitter, more advanced individuals, a target heart rate zone of 70-85 percent of their maximum of heart rate may be more appropriate. Staying with the example above, that 40 year old now has a heart rate zone of 126bpm - 153bpm. There are limitations with heart rate and the heart rate reserve method, while no means flawless, may be a more accurate way to determine exercise intensity. 2. Resistance Training For resistance training, workload is the primary measure of intensity. Workload can have three components: 1. The amount of weight lifted during an exercise 2. The number of repetitions completed for a particular exercise 3. The length of time to complete all exercises in a set or total training session So, you can increase workload by lifting heavier weights. Or you could increase the number of repetitions with the same weight. Finally, you could lift the same weight for the same number of repetitions but decrease the rest time between sets. However, only increase the intnesity using one of the above parameters. Do not increase weight and decrease rest time in the same session for example. TYPE The third component in the FITT principle dictates what type or kind of exercise you should choose to achieve the appropriate training response Cardio Respiratory Training Using the FITT principle, the best type of exercise to tax or improve the cardiovascular system should be continuous in nature and make use of large muscle groups. Examples include running, walking, swimming, dancing, cycling, aerobics classes, circuit training, cycling etc. Resistance Training This is fairly obvious too. The best form of exercise to stress the neuromuscular system is resistance training. But resistance training does not neccessarily mean lifting weights. Resistance bands could be used as an alternative or perhaps acircuit training session that only incorporates bodyweight exercises. TIME The final component in the FITT principle of training is time - or how long you should be exercising for. Is longer better? Cardio Respiratory Training Individuals with lower fitness levels should aim to maintain their heart rate within the target heart rate zone for a minimum of 20-30 minutes. This can increase to as much as 45-60 minutes as fitness levels increase. Beyond the 45-60 minute mark there are diminished returns. For all that extra effort, the associated benefits are minimal. This also applies to many athletes. Beyond a certain point they run the risk of overtraining and injury. There are exceptions however - typically the ultra-long distance endurance athletes. In terms of the duration of the program as a whole, research suggests a minimum of 6 weeks is required to see noticeable impr ovement and as much as a year or more before a peak in fitness is reached.

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Resistance Training The common consensus for the duration of resistance training session is no longer than 45-60 minutes. Again, intensity has a say and particularly gruelling strength sessions may last as little as 20 - 30 minutes. OVERTRAINING: Overtraining is where you push your body too far, and exceed your recovery capacity. It ceases your training progress, and can even result in the loss of fitness and strength. It is important to know your limits, and not go very far over them during a training session, as it may push you backwards instead of forwards. Signs of overtraining include muscle soreness, lack of energy and increased resting heart rate. To avoid overtraining, start slowly and increase your work outs as your fitness levels increase, instead of starting out high.

REST: This is perhaps the most important aspect of training. Your body doesnt get stronger while doing the exercise, it actually gets stronger after youve finished. Following the FITT principle, you should try and have 2 to 3 rest days per week, and 4 or 5 active days. Standards expected of the Jedi: A good level of fitness is to be able to do 15 push ups, 25 sit ups and a 2km run in 15 minutes. You may not be able to do all this to start off with, so build up slowly over time. You may be able to achieve more than this easily, so feel free to exceed these limits. Homework: Perform sit-ups, push-ups and run at least 4 times over the next week. Day 1: How many sit-ups and pull-ups were you able to do? How quickly were you able to run 2k (or 1.5 miles) Final Day: How did you improve over the course of the week?

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Lesson 13: Nutrition

As they say, your health is your wealth, and the most important aspects of staying healthy are proper nutrition and exercise. Over the next 2 lessons we will examine exactly that, how to eat properly, and how to exercise to keep yourself in tip top shape. Proper eating habits: For your body to function at its peak level, you need to provide it with fuel, like a car. But just like a car, we need the right type of fuel to make sure we dont damage our engines, or in this case, our bodies. A good guide to follow is the Healthy Eating Pyramid. This gives a rough outline of what would constitute a good diet during the day to day life of a person.

If you can eat roughly as the pyramid outlines, you are on a good start to keeping your body fit and healthy. If you give your body too much of one aspect of the food groups, it can begin to miss fire to continue with the car analogy. Of course different people need different things, depending on what kind of activities you may be doing, or have done. 2 things to aid in a work out, and after a workout: Protein is used to repair muscles after theyve been damaged. To aid muscle recovery, a meal, or drink (such as a protein shake) should be ingested within 2 hours of a heavy work out. Sugars are what your body uses for energy. If possible have some food that contains some simple sugars 30 minutes before a work out to keep your body energies. A piece of candy or a glass of juice is a good idea. Taking too much of either of these can lead to having negative consequences on your body, so as with everything in the Jedi path, moderations is key. Another thing to remember is that some people have unique dietary needs. If you have such a condition, you most probably already know what other foods you need to substitute, but if not, then a doctor is the best person to talk to about the issue. Diets also may need to vary according to the kind of lifestyle you lead as well. For instance someone who does things that require them to be active all day will need to eat more food to keep them going, while those with less physical based tasks may need to eat less. Homework: For the first three days of your week, log what you eat. For the final four days, try to focus on eating a balanced and more nutritious diet and log the differences. We understand that some of you have little control over your diet. However, you can make small substitutions, like drinking water with a meal instead of soda or eating smaller portions. If those are the only changes you can make, please note that.

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Lesson 14: Meditation cont.

Swordsmanship is important for a Jedi. From the movie point of view, the Jedi used swordsmanship to defeat their enemies when the need arose, but from the real life Jedis point of view, we use swordsmanship as both a form of protection and meditation. In a nutshell, swordsmanship is broken down into 3 areas 1) Attacks 2) Defense 3) Footwork. Each of these areas will be cov ered briefly in this lesson, but it must be stated that to truly learn the way of the sword it is best to learn from a qualified instructor. Attack: Many styles of swordsmanship say that there are 9 directions in which we can attack. To imagine this, think of the face of a clock. We can swing our sword to hit at 12, 1:30, 3, 4:30, 7:30, 9, 10:30 and we can also thrust towards the centre. Defense:

To each of the attacks, there is an appropriate block. The sword is moved so the edge of the opponents blade strikes the strongest part of your own blade, usually the flat of the blade. The blocks effectively neutralize the opponents attack, and leaves him open to a counter attack if executed correctly. Footwork: Footwork is the art of moving your feet and the way you stand when holding your sword. There are 2 stances that are common. A walking stance where the front foot faces forward, and the rear foot faces naturally outwards, as if you are part ways through a stride. Your body faces either fully forward or slightly to the side, as the stance is different for different people. The alternate to this is the L stance, where youre feet are positioned one and a half shoulder widths apart and should make an L shape with the heels touching when the feet are brought together. The body faces diagonally to the target. When moving forward, you should place each foot with purpose, so as to not be easily knocked around. Have firm footing, and f or every strike you make, take another step forward. 1 strike, one step. The best way to learn anything is to practice, but using swords, or even just wooden imitations can be dangerous to you and others if you are inexperienced. Seek out a professional teacher will minimize the risk, and also help you out enormously if youre having problems with anything. Homework: Ask any questions or provide any comments that you may have in your journal. 1. Practice the stances and try to move forward, backward and to each side while remaining in stance. 2. Practice turning while remaining in stance. Facing forward, turn to face your left and right. How did the practice go? Share your experiences in your journal.

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Youngling Handbook

Rank and Responsibility

Jedi Youngling Having just joined the Real Jedi Knights, your responsibility is to familiarize yourself with the workings of the Order. Start by reading over the website and the forum. Begin thinking about how you want to serve the order and the world as a whole. We are not just going to be a social club. We intend to work diligently to make the Jedi an effective real-world organization. While you are working on deciding your place within the Jedi community, begin seeking out instruction in the core areas that all Jedi need to know. You can pursue this information within the Order by participating in lessons provided by Knights or Masters, or you can work to research the material on your own. Demonstrate what you are learning by participating in the Orders forum, especially the courses provided, so that you can later gain access to further lessons. Ultimately it is your goal to be accepted by a Knight or Master as an apprentice. If you show due diligence in participating in the forums and by taking the initiative to learn the material without coercion or constant reminder, you will probably be accepted as an apprentice sooner. Jedi Student At this level the courses get a little more in-depth. Put as much effort as you can into your studies and show your depth of knowledge in your homework assignments and in your forum participation. Seek to get involved with the Order by participating projects, such as writing courses or providing article submissions to the news letter. Support the instructors of the Order by attending and participating in classes that are provided even if they arent required. Jedi Apprentice After being accepted by a Knight or Master as an apprentice, it is your responsibility to work with your Master to define goals for yourself and create a plan of action to achieve those goals. It is in this stage that you should fully identify the path that you wish to take towards realizing your potential within the Order and then work hard to achieve them. The apprentice level is where you should strive to set yourself apart and show your worthiness to become a Knight. You do this by studying hard to increase your knowledge and ability and by being a role model for others to follow. Continue to participate in projects that will help the Order and work towards making your own community a better place to live. Jedi Knight The very basic requirement for an individual to become a knight is a positive answer to the following question: Is the Knight Candidate capable enough to mentor and teach another person what is required to become a Knight? If the answer is no, then the individual is not qualified to be a Knight. The ability to lead and pass on the information learned is an absolute vital part of what it is to be a Jedi Knight. As a Knight you shouldve shown yourself to be a leader among Jedi. It is your responsibility to continue to live up to your status. As you continue to work towards achieving your goals and realizing your own potential, you will be given the opportunity to lend a hand to others. As an instructor, you will take what youve learned and work diligently to provide your student with the highest level of instruction. Meanwhile you will continue with your participation in the order, leading projects as well as instructing or being a regular voic e in courses. Above all, you are a role model to other Jedi and to the world, showing others what to do and how to act through your actions. Jedi Master Masters have shown themselves to be competent and active members and good leaders through out their journey as a Jedi. Reaching this level does not mean that they know everything or are anywhere near perfect, it simply means that they have decided to dedicate a large portion of their lives towards personal growth and helping others. They continuously work to achieve higher goals and help others do the same. They take what theyve learned and work diligently to provide their personal students and the order as a whole with the highest level of instruction. The Masters are the administrators of the order, giving their time to ensuring the Order will survive and run smoothly. They take on ever increasing responsibilities, leading projects and missions as well as being instructors or active participants i n courses. They are the ultimate role models, giving of themselves far more than they receive. They hold themselves to the highest standards, showing that it is possible to lead a life of integrity.

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The Real Jedi Knights are an organization devoted to bringing peace, justice and prosperity to the world by helping people realize their potential. It is our goal to re-instill values that were common place in the times of our forefathers such as respect and courtesy. We hope to train our members to be a positive influence in todays society, setting examples in leadership, conflict resolution and citizenship for the following generations. In order to change the world tomorrow, we must begin preparing for that change today! If you want to have a part in changing the world, please contact us!

Real Jedi Knights

Were On The Web

RealJediKnights.webs.com

If you have any questions or comments, please contact one of the following members for more information. We will be glad to help you with any questions or concerns that you may have.

Real Jedi Knights Council

Jedi Master Silmerion Skywalker (silmerion_skywalker@yahoo.com) Jedi Master Jan-Qui Coran (vid2trvl45@sbcglobal.net) Jedi Master Talon (silver_talonz@yahoo.com) Jedi Master Kenesu (Leopardfist22@hotmail.com) Jedi Knight Tyro (mongoosecat200@yahoo.com.au Jedi Knight James (james_windu@yahoo.com)