Friday

You must concentrate upon and consecrate yourself wholly to each day, as though a fire were raging in your hair.
(Zen mondo)

Wednesday

'Spiritual'

The spiritual component of martial arts training encompasses the same goal as meditation. In order to deal with combat skilfully we must take ourselves out of the equation.
Our self-consciousness is a hindrance. We must focus our mind on what is happening right now, rather than on our anxietiesextrapolations or ego