Shinshin toitsu aikido is a martial art, however, it differs from other arts you ...
Reston Ki Aikido we practice aikido and the other shinshin toitsu do practices to ...
Reston Ki Aikido Member Guidebook
Welcome to Reston Ki Aikido! We are excited that you have joined the RKA community and we look forward to sharing in your training and development. This guidebook is intended to provide you with basic, foundational information that we hope you will find helpful. In the coming weeks and months you may hear words and ideas that are new and unfamiliar to you. You may find yourself trying to figure out how to move your body in ways that are different than what you have done in the past. You may feel awkward or uncomfortable at times. Please know that every one of the other students here, no matter how long they have been practicing, have felt the same way at times. We understand those feelings and are here to support you in your training. Our goal is to create a training environment where people feel comfortable to continue practicing and advancing in spite of those awkward times that we all experience. We will commit to you to do our best to be proactive in working with you through those times, and we ask you to be willing to let us know when you are having difficulty so that we can be as helpful as possible. We believe that every student, from the most experienced to the newest, adds value to our training. In fact we have a term- beginner’s mind-, which is what we all strive for.
Reston Ki Aikido
Table of Contents Our Mission ............................................................................................................................................... 3 About Shinshin Toitsu Do ..................................................................................................................... 3 Why We Practice...................................................................................................................................... 3 Etiquette and Norms............................................................................................................................... 4 Common Aikido Terms.......................................................................................................................... 6 Ki Development Ranks and Testing CriteriaCriteria.................................................................10 Aikido Ranks and Testing Criteria...................................................................................................11 Ki Sayings .................................................................................................................................................14 OUR MOTTO............................................................................................................................................................................. 15 THE VALUE OF OUR EXISTENCE .................................................................................................................................... 15 THE WAY TO UNION WITH KI......................................................................................................................................... 15 UNIFICATION OF MIND AND BODY .............................................................................................................................. 16 THE ONE POINT IN THE LOWER ABDOMEN ............................................................................................................ 16 RELAXATION ........................................................................................................................................................................... 16 LIVING CALMNESS................................................................................................................................................................ 17 PLUS LIFE.................................................................................................................................................................................. 17 THE SUBCONSCIOUS............................................................................................................................................................ 17 THE PRINCIPLE OF NON-‐DISSENSION ........................................................................................................................ 18 THE ESSENCE OF KI ............................................................................................................................................................. 18 THE KI DEVELOPMENT EXERCISES.............................................................................................................................. 18 THE UNITY OF CALM AND ACTION............................................................................................................................... 19 FUDOSHIN ................................................................................................................................................................................ 19 THE KI BREATHING METHOD......................................................................................................................................... 20 REISEISHIN .............................................................................................................................................................................. 20 THE MIND THAT SEEKS TRUTH..................................................................................................................................... 20 WILL POWER........................................................................................................................................................................... 21 INTOKU -‐-‐ Good done in secret ....................................................................................................................................... 21 SETSUDO -‐-‐ Teaching the way of the Universe......................................................................................................... 22
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Our Mission
To love and protect all creation and help all things grow and develop.
About Shinshin Toitsu Do Our practice is called shinshin toitsu do. The Japanese word shin means both “body” and “mind”. When written together shinshin means “bodymind”. Toitsu refers to oneness, and the word “do” (pronounced dough) means, “the way of”. Together shinshin toitsu do means, “the way to realize the original oneness of mind and body”. Shinshin toitsu do was developed by Master Koichi Tohei (1921-‐2011). You may hear him referred to as Tohei sensei. Tohei sensei was a student of the founder of aikido. Following the founder’s passing in 1969, Tohei formed our parent organization-‐ The Ki Society International-‐ which is thriving in Japan and is now being lead by Koichi Tohei’s son Shinichi Tohei. Five unique practices comprise shinshin toitsu do: 1) 2) 3) 4) 5)
Ki Breathing Ki Meditation Bell Meditation Kiatsu (healing touch therapy) Aikido
These will all be explained in detail and you will have an opportunity to experience all of them.
Why We Practice Shinshin toitsu aikido is a martial art, however, it differs from other arts you may be familiar with in that we are not practicing for the purposes of self-‐defense or to win contests. At Reston Ki Aikido we practice aikido and the other shinshin toitsu do practices to improve our health and our lives by living in the original and natural state of having our minds and our bodies unified. Each of our practices are meant to help us understand the state of our mind. All five practices of shinshin toitsu do can be thought of as forms of meditation, intended to help us train our minds to be focused, present, connected, and relaxed. By spending more and more time with our minds in this state during practice and, more importantly, throughout the course of our normal daily lives, we achieve our mission and purpose-‐ To love and respect all creation and help all things grow and develop.
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Aikido techniques are a metaphor that we use to help us understand our habits and tendencies in relating to and interacting with other people. By working with our training partners we discover our habits and tendencies and, through the principles of shinshin toitsu do, we are able to change those habits over time. Each and every technique is done to help us understand the state of our mind at that moment. You will learn more about this over time.
Etiquette and Norms Shinshin toitsu do comes from a rich Japanese tradition. You will find that there are many customs and protocols. Please don’t be concerned with understanding them all right away. In general just follow along as best you can and never hesitate to ask questions. Often the best time to raise questions may not be during the practice, but immediately afterwards. Here are a few basic things to know to get you started-‐ again, this won’t all sink in right away so be good to yourself and know that understanding and application of the proper etiquette and protocol will come in time. The training uniform-‐ is called a dogi, or gi (dough-‐gee, gee). It should always be worn with the left side over the right. The gi should not be worn outside of the dojo. You should not wear your gi from home. We have private changing facilities and we encourage you to bring your gi in a bag and change into and out of it before and after practice. The training space- is called a dojo (dough-‐joe). The word do is the same as that in aikido, meaning “the way”. “The way” refers to a path to something. Jo means “a place to practice”. So the dojo is the place to practice the way [of coordinating mind and body]. Bowing- It is customary to bow when entering the dojo. Classes are opened and closed with bows to each other and to the front of the dojo (this will be explained in more detail). A very important thing to know about bowing is this-‐ the act of bowing in the dojo has absolutely no religious meaning or implications. The bow is intended in part as a way to bring your mind to the present moment and to remind yourself
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Reston Ki Aikido that right here and right now there is only the present moment. It is a way to bring your mind and your body together. Additionally, the bow serves as a way to thank others for participating in your training and development. Bowing is NOT an indicator of status or rank. People are sometimes uncomfortable with bowing, and we certainly understand that. Use your best judgment and do what feels right to you. We encourage you to follow along, but you will not be judged should you choose not to bow for whatever reason. Sitting- During practice we often sit in a kneeling position called seiza. This position can be quite uncomfortable in the beginning, as the legs can quickly fall asleep. As it becomes uncomfortable it becomes more and more difficult to pay attention to the instruction. Sitting cross-‐legged is fine, and we would encourage you to start in the seiza position, but switch to cross-‐legged if you become uncomfortable. You will see the most senior of students doing this also. There is no need to wait until someone else shifts position. It is perfectly fine to change positions whenever you feel the need. Arriving to Practice- It is best to arrive at least 15 minutes before the scheduled start time so you are changed and ready to open class on time. This is not always possible however, as work and life schedules can be hectic. Come whenever you can, even if class has already begun. If class is going when you arrive. Wait on the side of the mat and wait for the instructor to gesture, or verbally invite you to join the class. Then bow to the front of the room, step onto the mat and join in whatever the rest of the class is doing. Leaving early-
Sometimes you may need to leave practice early. No problem. If possible let the instructor know before class starts that you will be leaving early. This is just so the instructor knows it was scheduled and not to worry that you are injured or not feeling well. When you need to go move to the rear of the mat, near the exit, bow to the front of the room, then quietly step off of the mat. The idea is to make your exit with as little disruption as possible.
There are many other nuances, which you will pick up on over time. Again, never hesitate to ask questions. In most cases the reason for the given protocol is interesting and
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Reston Ki Aikido understanding why things are done the way they are benefit your training and development tremendously.
Common Aikido Terms
COMMONLY USED AIKIDO TERMS Term
(pronounced like:)
Aikido
I-key-dough
Ai Hanmi
I-han-mee
Atemi
a-te-mee
striking technique, in Aikido a feint to face or body with fist or open hand
Arrigata gozaimushta
are-ee-got-a goh-z-eyemoosh-ta
thank you very much
Bokken Budo Dan Deshi Dojo Dosa
bow-ken boo-dough dawn desh-ee dough-joh dough-sa
wooden practice sword the way of martial arts black belt rank student, disciple a place to train in the Way exercise
Enundo
en-oon-dough
a throw in which the uke spins backward while falling
Gi (or Dogi) gee (or dough-gee) Gokyo go-kyoh Gyaku Hanmi g-yak-u han-mee (see also Ai Hanmi)
Hakama
Explanation
AI -Harmony KI -Spirit, Energy DO -Way, Path partners face each other with same foot forward
training uniform wrist hold technique opposite stance
("yak" like the Tibetan ox)
haw-kaw-maw
black formal garment worn over gi bottoms
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Hanmi
han-mee
stance with one foot a half step forward
Happo-undo Hara Ikkyo Irimi Jo (Bo) Juji (nage)
haw-po oon-dough har-a eek-yoh ee-ream-ee joh (bow) jew-jee (naw-gay)
basic eight direction exercise abdomen, symbolizes existence wrist hold technique entering direction wooden staff a throw in which uke’s arms are crossed
Kaiten Kata Katate Katadedori Katatekosadori
k-eye-ten kaw-taw kaw-taw-tey kaw-taw-tey toh-ree kaw-taw-tey koh-sa toh-ree
rotating or round shoulder one hand, wrist one hand wrist grab, same side one hand wrist grab, same hands
Keri Kiatsu
carry key-a-tsoo
kick accupressure massage applied with Ki
Kiai Kirikaeshi
key-i keer-ree-k-eye-yesh
powerful vocalization with Ki a throw which includes reversing uke’s direction of attack
Kokyu Kokyu-ho Kokyunage Koshin Koshinage Koteoroshi
coke-you coke-you-hoh coke-you-naw-gay koh-shin koh-shee-naw-gay koh-te-oh-row-shee
breathing timing Ki breathing method timing throw moving backward hip throw wrist throw
Kubi-jime Kyu
coo-bee-shee-mee cue (as in “cue ball”)
choke rank before black belt
Ma-ai (Mawai) Misogi Mochi Munetsuki Nage Obi O’Sensei
maw-why miss-oh-gee moh-chee moon-ot-ski naw-gay oh-bee oh-sen-say
proper distance between opponents training to cleanse the mind to hold punch (tsuki) throw, person leading belt honorific name used for Morihei Ueshiba, the founder of Aikido
Onegai-
oh-nay-guy-she-mahss
a humble request to train, spoken as salutation
(=prev:Kotegaeshi)
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Reston Ki Aikido shimasu
before practice
Randori Rei Ryo-te Ryotedori Ryote-mochi
rawn-door-ee ray ree-oh-tey ree-oh-tey-toh-ree ree-oh-tey-moh-chee
free attack bow, salutation both hands grabbing both wrists grabbing one wrist with both hands
Sankyo Sayu-undo Seiza
sawn-kyoh saw-you-oon-dough say-za
wrist hold exercise that swings arms to sides formal kneeling posture, sitting with calmness
Sensei Shihan Shiho Shikko Shin Shin Toitsu
sen-say shee-hawn shee-hoh shee-koh shin shin toy-ee-tsoo
teacher, instructor’s title master instructor four direction knee walking mind and body unification
Shodan Shomen
show-dawn show-men
1st degree black belt front of head; also front of dojo where Ki symbol is placed
Sudori Taigi Taiso Tanto Tatami
soo-doh-ree tie-gee tie-so tawn-tow taw-taw-mee
"avoiding" by spinning out or ducking specific arts (kata) in Ki-Aikido basic exercise in Ki-Aikido wooden practice knife traditional woven bamboo practice mat
Tenchinage Tenkan Uke Ukemi
ten-chee-naw-gay ten-kawn oo-kay oo-kem-ee
heaven and earth throw circular blending movement person being thrown art of rolling or falling
Ushirodori
oo-shear-oh-toh-ree
grabbing in a bear hug from behind
Waza Yokomen Zagi Zagi-handachi
wa-za yoh-koh-men zaw-gee zaw-gee-hawn-daw-shee
technique side of face, head, neck kneeling techniques nage kneels while uke stands
Zenponage
zen-poh-naw-gay
throwing uke forward
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Reston Ki Aikido Zenshin
zen-shin
moving forward
Note: Two-syllable words are usually emphasized on the first syllable.
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Ki Development Ranks and Testing Criteria EKF Structure and Guidelines
Appendix H
CRITERIA FOR EXAMINATION Shinshin Toitsudo Shokyu (Perform the first test for all exercises) Over 10 years of age
Unification of Mind and Body Standing Unbendable arm Thrusting out one hand with its weight underside Sitting Seiza Sitting down and standing up Breathing exercise (last for all tests)
Chukyu (Perform the second test for all exercises) Over 24 hours of training after earning Shokyu Over 13 years of age
Unification of Mind and Body Sitting cross-legged - while being pushed from behind - while being raised by one knee Thrusting out one hand while being pushed by the wrist
Bending backward Stooping Unraisable body Oneness Rhythm Exercise (Group) Jokyu (Perform the third test for all exercises) Over 48 hours of training after earning Chukyu Over 15 years of age
Unification of Mind and Body Leaning - backward on a partner - forward on a partner Thrusting out one hand and raising one leg Holding up both hands Walking forward while being held from behind Sitting cross-legged while holding both hands of the examiner from underneath while being pushed by the shoulders Oneness Rhythm Exercise (Hitori)
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Aikido Ranks and Testing Criteria TYPICAL ATTACKS AND THROWS The name of an art or technique in Aikido is made up of both the type of attack by the uke (attacker), and the type of throw or technique by the nage (thrower). The first part of the art’s name identifies the attack, and the second part of identifies the throw or technique (waza). The following is a list of the some basic types of attacks and throws. ATTACKS • • • • • • • • • • • • •
Shomenuchi -‐ cut to center of head Yokomenuchi -‐ cut to side of head Munetsuki -‐ thrust to chest (front punch) Katatetori -‐ single hand grab Katatekosatori -‐ cross-‐hand grab Ryotetori -‐ grab of both wrists Katate ryotemochi -‐ two hand grab of one hand Katatori -‐ shoulder grab Kubishime -‐ choke Ushirotori -‐ grab around arms from behind Ushiro tekubitori -‐ grab wrists from behind Ushiro katatori -‐ grab shoulders from behind Ushiro hijitori -‐ grab elbows from behind
THROWS: • • • • • • • • • •
Kaitenage -‐ wheel throw Kirigaeshi -‐ cut-‐back Kokyunage -‐ breath throw Shihonage -‐ four-‐way throw Koteoroshi -‐ back of hand -‐ down (kotegaeshi) Ikkyo -‐ first [wrist] technique Nikkyo -‐ second [wrist] technique Sankyo -‐ third [wrist] technique Yonkyo -‐ fourth [wrist] technique Zenponage -‐ forward throw (uke does forward roll)
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Ki Sayings MOTTO ......................................................................................................................................15 FOUR MAJOR PRINCIPLES TO UNIFY MIND AND BODY.............................................15 THE VALUE OF OUR EXISTENCE........................................................................................15 THE WAY TO UNION WITH KI............................................................................................15 UNIFICATION OF MIND AND BODY ..................................................................................16 THE ONE POINT IN THE LOWER ABDOMEN..................................................................16 RELAXATION ...........................................................................................................................16 LIVING CALMNESS .................................................................................................................17 PLUS LIFE..................................................................................................................................17 THE SUBCONSCIOUS .............................................................................................................17 THE PRINCIPLE OF NON-DISSENSION .............................................................................18 THE ESSENCE OF KI ...............................................................................................................18 THE KI DEVELOPMENT EXERCISES..................................................................................18 THE UNITY OF CALM AND ACTION...................................................................................19 FUDOSHIN ................................................................................................................................19 THE KI BREATHING METHODS .........................................................................................20 KIATSUHO -- Pressing with Ki ......................................... Error! Bookmark not defined. REISEISHIN...............................................................................................................................20 THE MIND THAT SEEKS TRUTH........................................................................................20 WILL POWER...........................................................................................................................21 INTOKU -- Good done in secret .........................................................................................21 SETSUDO -- Teaching the way of the Universe.............................................................22
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OUR MOTTO
Let us have a universal spirit that loves and protects all creation and helps all things grow and develop. To unify mind and body and become one with the Universe is the ultimate purpose of our study. FOUR MAJOR PRINCIPLES TO UNIFY MIND AND BODY
Keep one point Relax completely Keep weight underside Extend Ki THE VALUE OF OUR EXISTENCE
Our lives are born of the Ki of the Universe. Let us give thanks for being born not as plants and animals, but as lords of creation. Let us pledge to fulfill our missions by helping to guide the development and creation of the Universe. THE WAY TO UNION WITH KI
The absolute Universe is one. We call this Ki. Our life and body are born of the Ki of the Universe. We study thoroughly the principles of the Universe and practice them. We are one with the Universe. There is no need to despond, no need to fear. The way we follow is the way of the Universe, which no difficulty nor hardship can hinder. Let us have the courage to say with Confucius, "If I have a clear conscience and a calm spirit, I dare to face an enemy of ten thousand men."
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UNIFICATION OF MIND AND BODY
Mind and body were originally one. Do not think that the power you have is only the power you ordinarily use and moan that you have little strength. The power you ordinarily use is like the small, visible segment of an iceberg. When we unify our mind and body and become one with the Universe, we can use the great power that is naturally ours.
THE ONE POINT IN THE LOWER ABDOMEN
The Universe is a limitless circle with a limitless radius. This condensed becomes the one point in the lower abdomen which is the center of the Universe. Let us concentrate our mind in this one point and become one with and send our Ki constantly to the Universe. RELAXATION
We are accustomed to having trouble with nervousness unnecessarily. Nervousness causes blood vessels to contract, making it difficult for the impurities to leave the body, and thus makes one susceptible to many diseases. Relaxation is truly an elixir of life. Let us spread the true method of relaxation which enables us to meet each day with a spirit like that of a mild spring breeze. If we practice this, we need never get nervous and excited in our daily affairs.
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LIVING CALMNESS
The weight of objects is always naturally underside. Therefore the physical expression of living calmness is that the weight of every part of our body is also underside. Like the calm, still surface of the water that reflects the moon and a flying bird, true living calmness is the condition of our mind that reflects all things clearly. This is man's original and natural state. By understanding these principles, we can acquire true living calmness. PLUS LIFE
The absolute Universe is One. Then two opposing forces appeared, and the relative world was born. In the Orient this dualism is called Yin and Yang, in the West plus and minus. A bright happy life is called plus life, and a dark gloomy one is called minus. Let us eliminate every minus thought and strive for plus life henceforth.
THE SUBCONSCIOUS
The subconscious mind acts as a storehouse of knowledge and past experiences. The materials stored in the subconscious mind form the conscious mind. Henceforth let us cease putting any minus material into the subconscious. Let us always extend plus Ki and live our lives with a positive attitude.
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THE PRINCIPLE OF NON-‐DISSENSION
There is no conflict in the absolute Universe, but there is conflict in the relative world. If we unify our mind and body, become one with the Universe, and practice its principles, others will follow us gladly. Do not say that this is a world where we must struggle to live each day. The true way to success is exactly one and the same as the principle of non-dissension, and that is the way to peace.
THE ESSENCE OF KI
We begin with the number one in counting all things. It is impossible that this one can ever be reduced to zero. Because just as something cannot be made from nothing, one cannot be made from zero. Ki is like the number one. Ki is formed from infinitely small particles, smaller than an atom. The universal Ki condensed becomes an individual, which in turn condensed becomes the one point in the lower abdomen, which in turn infinitely condensed never becomes zero, but becomes One with the Universe. Thus we understand the essence of Ki. THE KI DEVELOPMENT EXERCISES
It is easier to coordinate the mind and body when we are sitting or standing still than when in motion. But true unification means to maintain the coordination of mind and body even when we are moving. The Ki development exercises train one to always maintain unification of mind and body in our daily life. By applying them to our life, we can perform to the best of our ability in all circumstances.
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THE UNITY OF CALM AND ACTION
Just as tops spinning violently and rapidly become steady, the most rapid movement results in calm. Like the eye of the typhoon which is always peaceful, inner calm results in great strength of action. Calm and action are exactly one. Only when we keep one point and unify our mind and body, can we find spare time even when busy. Keep a calm mind and you will be able to perform to the best of your ability even in an emergency or when facing important tasks.
FUDOSHIN
True fudoshin is not a rigid, immobile state of mind, but the condition of stability which comes from the most rapid movement. In other words, like the steadiness of a spinning top, the state of perfect spiritual and physical stability arises from movement which continues infinitely and is so infinitely rapid that it is imperceptible. This movement is condensed at the one point in the lower abdomen. By putting everything into the one point, we can experience fudoshin and not loose our stability no matter what happens.
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THE KI BREATHING METHOD
Breathe out so that your breath travels infinitely to the end of the Universe; breathe in so that your breath reaches your one point and continues infinitely there. The Ki breathing methods are an important way of unifying mind and body. At night when all is quite and calm, do this alone, and you will feel that you are the Universe and that the Universe is you. It will lead you to the supreme ecstasy of being One with the Universe. At this moment the life power that is rightfully yours is fully activated. REISEISHIN
Man is blessed with a spirit that is one with the spirit of the Universe. This spirit is called reiseishin. The moon is clearly reflected in the water when the water is calm. In this same way, when our mind and body are unified and calm, our reiseishin manifests itself completely. Once this happens, all suffering and wicked desires fall away, and the Universal spirit of love and protection for all things appears in us. Let us strive to realize our reiseishin. THE MIND THAT SEEKS TRUTH
We call the mind that wants to make the way of the Universe clear and to put it into practice the mind that seeks truth. However clever a dog or monkey may be, they cannot realize the Universal mind. Only human beings have the privilege and capacity to realize it. If you have the mind that seeks truth, you are happy because this is proof that you are a real human being.
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WILL POWER
An old Oriental saying tells us, "When our will power is concentrated upon a stone, it can pass through it. When our will power is focused and in harmony with the Universe, it can command the wind, rain and thunder". But from where does our will power come? Those who understand and answer this question are those who accomplish important tasks. When we coordinate the mind and body by stilling the waves of our mind to imperceptible, infinitely decreasing ripples, we can sent forth our great will power that moves the Universe.
INTOKU -‐-‐ Good done in secret
Just as the number one can never be reduced to zero, once we act or speak, our action or speech is never completely erased. An old Oriental saying tells us, "Sow good, and the harvest will be good. Sow evil and reap evil". We must understand that everything we do comes back to ourselves. Therefore before wishing for our own happiness and welfare and that of our children we must do good in secret. To do good in secret means to act without seeking attention and praise, to act without any hope of reward. This is called intoku. Among the various ways of performing intoku, to walk the way of the Universe and to lead others along this way is best.
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SETSUDO -‐-‐ Teaching the way of the Universe
Selfish men have never understood and traveled the way of the Universe in the past. Therefore, when we realize the principles and way of the Universe, the Universe gives us the responsibility to spread it to the world. Do not think that you cannot help another man. What you learn today, you can teach another the next day. The world is full of people who have lost the way of the Universe and suffer from mental illness. Let us do our best to explain the correct principles of the Universe to them.
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