The Flow: Training Involution #124
Create a flow drill and work it for at least 30 minutes, preferably an hour. Ideally your flow drill will have give-and-take (or if solo, anticipated defenses). And, in a perfect world, it will have at least 8 beats or moves. Videos of two flow drills below.
If you don’t have a partner, don’t sweat it. You can work with noodles, make a wrestling dummy, practice your Double Wristlock using a sledgehammer, work on your katas, or just shadowbox. No excuses. Get in the flow!
Meditate on the caduceus. The caduceus, or the Staff of Hermes, is an ancient symbol of the flow — the give and take between opposing forces that gives rise to equilibrium, understanding and transcendence. Assume your meditative posture of choice, picture the symbol in your mind, and step into the symbol for at least 10 minutes.