Breathing Exercise Quotes

Breath is the finest gift of nature. Be grateful for this wonderful gift.

Standing before this building, I learn something about fear. I learn that it is not the idle fantasies of someone who maybe wants something important to happen to him, even if the important thing is horrible. It is not the disgust of seeing a dead stranger, and not the breathlessness of hearing a shotgun pumped outside of Becca Arrington’s house. This cannot be addressed by breathing exercises. This fear bears no analogy to any fear I knew before. This is the basest of all possible emotions, the feeling that was with us before we existed, before this building existed, before the earth existed. This is the fear that made fish crawl onto dry land and evolve lungs, the fear that teaches us to run, the fear that makes us bury our dead.

I am not a courageous person by nature. I have simply discovered that, at certain key moments in this life, you must find courage in yourself, in order to move forward and live. It is like a muscle and it must be exercised, first a little, and then more and more. All the really exciting things possible during the course of a lifetime require a little more courage than we currently have. A deep breath and a leap.

The fact is, i don't have a drop of patience. If something goes wrong in my life, I'm not able to wait for an auspicious moment to remedy the situation. I'd rather spoil everything once and for all, as long as it's today, than subject myself to anguished expectation and breathing exercises with an eye towards the future.

Just as breathing exercises help integrate body and mind, writing is a kind of psycho-neural muscular activity which helps bridge and integrate the conscious and subconscious minds. Writing distills, crystallizes, and clarifies thought and helps break the whole into parts.

the greatest indicator of life span wasn’t genetics, diet, or the amount of daily exercise, as many had suspected. It was lung capacity.

If you feel anxiety or depression, you are not in the present. You are either anxiously projecting the future or depressed and stuck in the past. The only thing you have any control over is the present moment; simple breathing exercises can make us calm and present instantly.

So your desire is to do nothing? Well, you shall not have a week, a day, an hour, free from oppression. You shall not be able to lift anything without agony. Every passing minute will make your muscles crack. What is feather to others will be a rock to you. The simplest things will become difficult. Life will become monstrous about you. To come, to go, to breathe, will be so many terrible tasks for you. Your lungs will feel like a hundred-pound weight.

Do you know about the spoons? Because you should. The Spoon Theory was created by a friend of mine, Christine Miserandino, to explain the limits you have when you live with chronic illness. Most healthy people have a seemingly infinite number of spoons at their disposal, each one representing the energy needed to do a task. You get up in the morning. That’s a spoon. You take a shower. That’s a spoon. You work, and play, and clean, and love, and hate, and that’s lots of damn spoons … but if you are young and healthy you still have spoons left over as you fall asleep and wait for the new supply of spoons to be delivered in the morning. But if you are sick or in pain, your exhaustion changes you and the number of spoons you have. Autoimmune disease or chronic pain like I have with my arthritis cuts down on your spoons. Depression or anxiety takes away even more. Maybe you only have six spoons to use that day. Sometimes you have even fewer. And you look at the things you need to do and realize that you don’t have enough spoons to do them all. If you clean the house you won’t have any spoons left to exercise. You can visit a friend but you won’t have enough spoons to drive yourself back home. You can accomplish everything a normal person does for hours but then you hit a wall and fall into bed thinking, “I wish I could stop breathing for an hour because it’s exhausting, all this inhaling and exhaling.” And then your husband sees you lying on the bed and raises his eyebrow seductively and you say, “No. I can’t have sex with you today because there aren’t enough spoons,” and he looks at you strangely because that sounds kinky, and not in a good way. And you know you should explain the Spoon Theory so he won’t get mad but you don’t have the energy to explain properly because you used your last spoon of the morning picking up his dry cleaning so instead you just defensively yell: “I SPENT ALL MY SPOONS ON YOUR LAUNDRY,” and he says, “What the … You can’t pay for dry cleaning with spoons. What is wrong with you?” Now you’re mad because this is his fault too but you’re too tired to fight out loud and so you have the argument in your mind, but it doesn’t go well because you’re too tired to defend yourself even in your head, and the critical internal voices take over and you’re too tired not to believe them. Then you get more depressed and the next day you wake up with even fewer spoons and so you try to make spoons out of caffeine and willpower but that never really works. The only thing that does work is realizing that your lack of spoons is not your fault, and to remind yourself of that fact over and over as you compare your fucked-up life to everyone else’s just-as-fucked-up-but-not-as-noticeably-to-outsiders lives. Really, the only people you should be comparing yourself to would be people who make you feel better by comparison. For instance, people who are in comas, because those people have no spoons at all and you don’t see anyone judging them. Personally, I always compare myself to Galileo because everyone knows he’s fantastic, but he has no spoons at all because he’s dead. So technically I’m better than Galileo because all I’ve done is take a shower and already I’ve accomplished more than him today. If we were having a competition I’d have beaten him in daily accomplishments every damn day of my life. But I’m not gloating because Galileo can’t control his current spoon supply any more than I can, and if Galileo couldn’t figure out how to keep his dwindling spoon supply I think it’s pretty unfair of me to judge myself for mine. I’ve learned to use my spoons wisely. To say no. To push myself, but not too hard. To try to enjoy the amazingness of life while teetering at the edge of terror and fatigue.

Whoever said that breathing exercises help manage anger is a fucking con artist. I've tried a million of them since we've been out here, and I still want to choke her.

For this, be sure, tonight thou shalt have cramps, Side-stitches that shall pen thy breath up. Urchins Shall forth at vast of night that they may work All exercise on thee. Thou shalt be pinched As thick as honeycomb, each pinch more stinging Than bees that made 'em.

Smiling and breathing. These are simple things. Exercising and serving. These are simple things. Being grateful and gracious. These are simple things. Acting with humility. Acting with courage. These are simple things. Some people try to make this business of living too complicated,

Whatever art offered the men and women of previous eras, what it offers our own, it seems to me, is space - a certain breathing room for the spirit. The town I grew up in had many vacant lots; when I go back now, the vacant lots are gone. They were a luxury, just as tigers and rhinoceri, in the crowded world that is making, are luxuries. Museums and bookstores should feel, I think, like vacant lots - places where the demands on us are our own demands, where the spirit can find exercise in unsupervised play.

Joe crowded into my side, sitting down next to me, not leaving any room between us. The meal was an exercise in torture. He leaned in often when talking to me, breath on my neck, whispering in my ear. He touched my arm, my hand, my thigh. He had a straw in his soda. He never used straws. Never. But he had one now, pulled from somewhere, eyelashes fluttering up at me as he sucked, cheeks hollowing. I dropped my fork. It clattered loudly onto my plate. “Joe,” Thomas sighed. “Really?” “Oops,” Joe said. “Sorry.” He didn’t sound sorry at all. Kelly said, “Oh man, this makes so much more sense now. And is much more gross.” “I made pie for dessert,” Elizabeth said, coming back to the table. “Whip cream topping.” I groaned. Joe looked delighted. Even more so when he ran a finger through the cream, licking it from his skin, never taking his eyes off of me. Carter and Kelly had matching looks of disgust and horror on their faces. “Stop it,” I hissed at him. Joe cocked his head at me before leaning in and saying in a low voice, “Oh, Ox. I’m just getting started.

Even before i had children, I knew that being a parent was going to be challenging as well as rewarding. But I didn't really know. I didn't know how exhausted it was possible to become, or how clueless it was possible to feel, or how, each time I reached the end of my rope, I would somehow have to find more rope. I didn't understand that sometimes when your kids scream so loudly that the neighbors are ready to call the Department of Child Services, it's because you've served the wrong shape of pasta for dinner. I didn't realize that those deep-breathing exercises mothers are taught in natural-childbirth class dont really start to pay off until long after the child is out. I couldn't have predicted how relieved I'd be to learn that other peoples children struggle with the same issues, and act in some of the same ways, mine do. (Even more liberating is the recognition that other parents, too, have dark moments when they catch themselves not liking their own child, or wondering whether it's all worth it, or entertaining various other unspeakable thoughts). The bottom line is that raising kids is not for whimps.

One way to reach a state of mindfulness is through meditation, which helps filter the information that reaches us from the outside world. It can also be achieved through breathing exercises, yoga, and body scans.

I try Dr. Pat's breathing exercises but they're not working because my entire mind is focused on keeping myself glued to the couch. I don't want to move any closer to the bathroom just in case. But I hate myself for the thought. I know it's not right or normal. I know I'm not simply some cute quirky girl like Beck says, and every moment I can't get off the couch is a moment that makes me one level crazier. That heavy, pre-crying feeling floods my sinuses and I drop my head from the weight of it. Cover my face with my hands long enough to get out a cry or two. Because there is nothing, nothing worse than not being able to undo the crazy thoughts. I ask them to leave, but they won't. I try to ignore them, but the only thing that works is giving in to them. Torture: knowing something makes no sense, doing it anyway.

The Mania Speaks You clumsy bootlegger. Little daffodil. I watered you with an ocean and you plucked one little vein? Downed a couple bottles of pills and got yourself carted off to the ER? I gifted you the will of gunpowder, a matchstick tongue, and all you managed was a shredded sweater and a police warning? You should be legend by now. Girl in an orange jumpsuit, a headline. I built you from the purest napalm, fed you wine and bourbon. Preened you in the dark, hammered lullabies into your thin skull. I painted over the walls, wrote the poems. I shook your goddamn boots. Now you want out? Think you’ll wrestle me out of you with prescriptions? A good man’s good love and some breathing exercises? You think I can’t tame that? I always come home. Always. Ravenous. Loaded. You know better than anybody: I’m bigger than God.

I read later that breathing exercises can actually be more triggering in certain populations. Sounds about right.

I feel stuffy, as if there were not enough air to breathe - hot, and uneasy. Two months of no exercise have made me weak and plegmatic mentally and physically. On the short walk from here to the libe I drink the cold pure night air and the clear unbelievably delicate crescent-moonlight with a greedy reverence. Days are bizarre collections of hothouse languidities, mystical and poignant sensuous quotations (white thy fambles, red thy gan, and thy quarrons dainty is ... " Dark, liquid loveliness of words half dimly understood.)

Exercise: Letting Go As you read this, take a deep breath and, as you exhale, allow all the tension to leave your body. Let your scalp and your forehead and your face relax. Your head does not need to be tense in order for you to read. Let your tongue and your throat and your shoulders relax. You can hold a book with relaxed arms and hands. Do that now. Let your back and your abdomen and your pelvis relax. Let your breathing be at peace as you relax your legs and feet. Is there a big change in your body since you began the previous paragraph? Notice how much you hold on. If you are doing it with your body, you are doing it with your mind. In this relaxed, comfortable position, say to yourself, “I am willing to let go. I release. I let go. I release all ten- sion. I release all fear. I release all anger. I release all guilt. I release all sadness. I let go of all old limitations. I let go, and I am at peace. I am at peace with myself. I am at peace with the process of life. I am safe.” Go over this exercise two or three times. Feel the ease of letting go.

She talks about how she can't exercise because of the ailments-a bad back, sore knees, breathing difficulties-all caused by her weight gain.

What is meditation? What is leaving one's body? What is fasting? What is holding one's breath? It is fleeing from the self, it is a short escape of the agony of being a self, it is a short numbing of the senses against the pain and the pointlessness of life. The same escape, the same short numbing is what the driver of an ox-cart finds in the inn, drinking a few bowls of rice-wine or fermented coconut-milk. Then he won't feel his self any more, then he won't feel the pains of life any more, then he finds a short numbing of the senses. When he falls asleep over his bowl of rice-wine, he'll find the same what Siddhartha and Govinda find when they escape their bodies through long exercises, staying in the non-self.

A little," panted Mrs. Peagrim, who, though she danced often and vigorously, was never in the best of condition, owing to her habit of neutralizing the beneficent effects of exercise by surreptitious candy-eating. "I'm a little out of breath.

There's dust on my exercise bike. I sigh, clap my hands, and pull it to the center of the room. I'm out of breath by the time I get it in front of the TV. "Well, that's enough exercise for me," I say to myself and go set up the rest of the room.

A simple, practical exercise is to breathe in to a slow count of five, hold that breath for five, then exhale for a slow count of ten, and pause for another count of five. Do that three times—just one minute and fifteen seconds of breathing—and see how you feel.

Yoga has been superficially misunderstood by certain Western writers, but its critics have never been its practitioners. Among many thoughtful tributes to yoga may be mentioned one by Dr. C. G. Jung, the famous Swiss psychologist. “When a religious method recommends itself as ‘scientific,’ it can be certain of its public in the West. Yoga fulfills this expectation,” Dr. Jung writes.10 “Quite apart from the charm of the new and the fascination of the half-understood, there is good cause for Yoga to have many adherents. It offers the possibility of controllable experience and thus satisfies the scientific need for ‘facts’; and, besides this, by reason of its breadth and depth, its venerable age, its doctrine and method, which include every phase of life, it promises undreamed-of possibilities. “Every religious or philosophical practice means a psychological discipline, that is, a method of mental hygiene. The manifold, purely bodily procedures of Yoga11 also mean a physiological hygiene which is superior to ordinary gymnastics and breathing exercises, inasmuch as it is not merely mechanistic and scientific, but also philosophical; in its training of the parts of the body, it unites them with the whole of the spirit, as is quite clear, for instance, in the Pranayama exercises where Prana is both the breath and the universal dynamics of the cosmos…. “Yoga practice...would be ineffectual without the concepts on which Yoga is based. It combines the bodily and the spiritual in an extraordinarily complete way. “In the East, where these ideas and practices have developed, and where for several thousand years an unbroken tradition has created the necessary spiritual foundations, Yoga is, as I can readily believe, the perfect and appropriate method of fusing body and mind together so that they form a unity which is scarcely to be questioned. This unity creates a psychological disposition which makes possible intuitions that transcend consciousness.

Mantra to Overcome Depression Vitamin D. Sunlight. Go outside. Get a good night of sleep. Not too good. Not shades drawn forever good. Not like you used to. Open the windows. Buy more houseplants. Breathe. Meditate. One day, you will no longer be afraid of being alone with your thoughts. Exercise. Actually exercise instead of just Googling it. Eat well. Cook for yourself. Organize your closet, the garage. Drink plenty of water and repeat after me: I am not a problem to be solved. Repeat after me: I am worthy I am worthy I am neither the mistake nor the punishment. Forget to take vitamins. Let the houseplant die. Eat spoonfuls of peanut butter. Shave your head. Forget this poem. It doesn't matter. There is no wrong way to remember the grace of your own body; no choice that can unmake itself. There is only now, here look: you are already forgiven.

Only two weeks since he had left, and it was already happening. Time, blunting the edges of those sharp memories. Laila bore down mentally. What had he said? It seemed vital, suddenly, that she know. Laila closed her eyes. Concentrated. With the passing of time, she would slowly tire of this exercise. She would find it increasingly exhausting to conjure up, to dust off, to resuscitate once again what was long dead. There would come a day, in fact, years later, when Laila would no longer bewail his loss. Or not as relentlessly; not nearly. There would come a day when the details of his face would begin to slip from memory's grip, when overhearing a mother on the street call after her child by Tariq's name would no longer cut her adrift. She would not miss him as she did now, when the ache of his absence was her unremitting companion—like the phantom pain of an amputee. Except every once in a long while, when Laila was a grown woman, ironing a shirt or pushing her children on a swing set, something trivial, maybe the warmth of a carpet beneath her feet on a hot day or the curve of a stranger's forehead, would set off a memory of that afternoon together. And it would come rushing back. The spontaneity of it. Their astonishing imprudence... It would flood her, steal her breath. But then it would pass. The moment would pass. Leave her feeling deflated, feeling noting but a vague restlessness.

the exercise of the external muscles is not everything. The internal organs also need exercise, and Nature’s plan for this exercise is proper breathing.

As a result, studies have found we can reap immediate intellectual and emotional dividends from investing in exercise and sleep, or even from taking a moment to breathe deeply, smile broadly, and stand a little taller. In

I’d call Ranger and see if he wanted to run with me. Then he’d be over here first thing tomorrow and make me go out and get some exercise. “Yo,” Ranger said, answering the phone. His voice was husky, and I realized it was late and I’d probably awakened him. “It’s Stephanie. I’m sorry to be calling so late.” He took a slow breath. “No problem. Last time you called me late at night you were naked and chained to your shower curtain rod. I hope this isn’t going to be disappointing.

When April with its sweet showers has pierced the drought of March to the root, and bathed every vein of earth with that liquid by whose power the flowers are engendered; when the zephyr, too, with its dulcet breath, has breathed life into the tender new shoots in every copse and on every hearth, and the young sun has run half his course in the sign of the Ram, and the little birds that sleep all night with their eyes open give song (so Nature prompts them in their hearts), then, as the poet Geoffrey Chaucer observed many years ago, folk long to go on pilgrimages. Only, these days, professional people call them conferences. The modern conference resembles the pilgrimage of medieval Christendom in that it allows the participants to indulge themselves in all the pleasures and diversions of travel while appearing to be austerely bent on self-improvement. To be sure, there are certain penitential exercises to be performed - the presentation of a paper, perhaps, and certainly listening to papers of others.

Syntheses between East and West based simply on a similarity of “spiritualities” or “mystical experiences” could not be achieved even then—how much less so today! So we must judge any program as inadequate that tries simply to let India and Europe encounter each other at the halfway-station of Byzantine hesychasm, in the practice of the Jesus prayer and of certain bodily positions and breathing exercises—all ways in which Eastern Christianity reorientalized itself after the period of the great synthesis.

heel (calf) raise leg (knee) extension leg (knee) flexion squat (one half – full squat) or leg press good morning hip flexion hip abduction hip adduction hip extension back raises back raises with a twist 45° sit-up reverse trunk twist reverse sit-up bench press bent over row, two variants overhead press, two variants full and partial range front arm raises full and partial range lateral arm raises lat pulldown biceps curl) triceps push down supination-pronation wrist curls reverse curls finger and grip exercises breathing exercises

He cupped my chin with his big hand and watched me. He breathed hard through his nose. His shoulders heaved way harder than they should have after a few minutes of kissing. I was about to suggest some additional conditioning exercises before football season started. I opened my mouth to tell him. He kissed me again. His tongue passed my lips and played across my teeth. We’d only been kissing like this for a week, but it seemed very natural when I kissed him back the same way. My body was on autopilot as I reached blindly for his waist and dragged him even closer, his torso skin-to-skin with mine against the tree. Who were we? I was turning into any of the assorted older girls who’d been seen leaving the cab of Sean’s truck at night. I’d always viewed those girls with a mixture of awe and derision. Sexual attraction was funny. Lust was hilarious. Now, not so much. Those girls had my sympathy, because I totally got it. I ran my fingers lightly up Adam’s bare back. He gasped. I opened my eyes to see if I’d done something wrong. He still touched the tree, but his muscles were taut, holding on to it for dear life. His eyes were closed. He rubbed his rough cheek slowly against mine. I had done nothing wrong. He was savoring. I knew how he felt. Tracing my fingernails down his back again, I whispered, “Stubble or what?” Eyes still closed, he chuckled. “I’m not shaving until our parents let us date again.” He kissed my cheek. “What if it takes… a… while?” I asked, struggling to talk.

Speech therapy is an art that deserves to be more widely known. You cannot imagine the acrobatics your tongue mechanically performs in order to produce all the sounds of a language. Just now I am struggling with the letter l, a pitiful admission for an editor in chief who cannot even pronounce the name of his own magazine! On good days, between coughing fits, I muster enough energy and wind to be able to puff out one or two phonemes. On my birthday, Sandrine managed to get me to pronounce the whole alphabet more or less intelligibly. I could not have had a better present. It was as if those twenty-six letters and been wrenched from the void; my own hoarse voice seemed to emanate from a far-off country. The exhausting exercise left me feeling like a caveman discovering language for the first time. Sometimes the phone interrupts our work, and I take advantage of Sandrine's presence to be in touch with loved ones, to intercept and catch passing fragments of life, the way you catch a butterfly. My daughter, Celeste, tells me of her adventures with her pony. In five months she will be nine. My father tells me how hard it is to stay on his feet. He is fighting undaunted through his ninety-third year. These two are the outer links of the chain of love that surrounds and protects me. I often wonder about the effect of these one-way conversations on those at the other end of the line. I am overwhelmed by them. How dearly I would love to be able to respond with something other than silence to these tender calls. I know that some of them find it unbearable. Sweet Florence refuses to speak to me unless I first breathe noisily into the receiver that Sandrine holds glued to my ear. "Are you there, Jean-Do?" she asks anxiously over the air. And I have to admit that at times I do not know anymore.

If you don’t drink coffee, you should think about two to four cups a day. It can make you more alert, happier, and more productive. It might even make you live longer. Coffee can also make you more likely to exercise, and it contains beneficial antioxidants and other substances associated with decreased risk of stroke (especially in women), Parkinson’s disease, and dementia. Coffee is also associated with decreased risk of abnormal heart rhythms, type 2 diabetes, and certain cancers.12, 13 Any one of those benefits of coffee would be persuasive, but cumulatively they’re a no-brainer. An hour ago I considered doing some writing for this book, but I didn’t have the necessary energy or focus to sit down and start working. I did, however, have enough energy to fix myself a cup of coffee. A few sips into it, I was happier to be working than I would have been doing whatever lazy thing was my alternative. Coffee literally makes me enjoy work. No willpower needed. Coffee also allows you to manage your energy levels so you have the most when you need it. My experience is that coffee drinkers have higher highs and lower lows, energywise, than non–coffee drinkers, but that trade-off works. I can guarantee that my best thinking goes into my job, while saving my dull-brain hours for household chores and other simple tasks. The biggest downside of coffee is that once you get addicted to caffeine, you can get a “coffee headache” if you go too long without a cup. Luckily, coffee is one of the most abundant beverages on earth, so you rarely have to worry about being without it. Coffee costs money, takes time, gives you coffee breath, and makes you pee too often. It can also make you jittery and nervous if you have too much. But if success is your dream and operating at peak mental performance is something you want, coffee is a good bet. I highly recommend it. In fact, I recommend it so strongly that I literally feel sorry for anyone who hasn’t developed the habit.

The most important lesson I’ve learned as a writer is that practice of the art is something I must exercise every day. The reason for this constant training is that any idea worth discovering is bigger than my head. The twists and turns, story and plot, characters and character development of a novel cannot be held in a single thought or even in a train of thought. This novel takes up a lot of space and needs room to breathe and evolve.

I learned the importance of self-care. Breathing correctly, a healthy diet, and forcing myself to exercise. Meditation and prayer were lifesaving. And reading was an elemental way to process my feelings. Joseph Campbell’s The Power of Myth sat at my bedside, while Kahlil Gibran’s poetry and stories seemed a comfort, and fitting.

There was I, then, mounted aloft; I, who had said I could not bear the shame of standing on my natural feet in the middle of the room, was now exposed to general view on a pedestal of infamy. What my sensations were no language can describe; but just as they all rose, stifling my breath and constricting my throat, a girl came up and passed me: in passing, she lifted her eyes. What a strange light inspired them! What an extraordinary sensation that ray sent through me! How the new feeling bore me up! It was as if a martyr, a hero, had passed a slave or victim, and imparted strength in the transit. I mastered the rising hysteria, lifted up my head, and took a firm stand on the stool. Helen Burns asked some slight question about her work of Miss Smith, was chidden for the triviality of the inquiry, returned to her place, and smiled at me as she again went by. What a smile! I remember it now, and I know that it was the effluence of fine intellect, of true courage; it lit up her marked lineaments, her thin face, her sunken grey eye, like a reflection from the aspect of an angel. Yet at that moment Helen Burns wore on her arm “the untidy badge;” scarcely an hour ago I had heard her condemned by Miss Scatcherd to a dinner of bread and water on the morrow because she had blotted an exercise in copying it out. Such is the imperfect nature of man! such spots are there on the disc of the clearest planet; and eyes like Miss Scatcherd’s can only see those minute defects, and are blind to the full brightness of the orb.

USE YOUR SENSES FULLY. Be where you are. Look around. Just look, don’t interpret. See the light, shapes, colors, textures. Be aware of the silent presence of each thing. Be aware of the space that allows everything to be. Listen to the sounds; don’t judge them. Listen to the silence underneath the sounds. Touch something — anything — and feel and acknowledge its Being. Observe the rhythm of your breathing; feel the air flowing in and out, feel the life energy inside your body. Allow everything to be, within and without. Allow the “isness” of all things. Move deeply into the Now. You are leaving behind the deadening world of mental abstraction, of time. You are getting out of the insane mind that is draining you of life energy, just as it is slowly poisoning and destroying the Earth. You are awakening out of the dream of time into the present.

A modern fad which has gained widespread acceptance amongst the semi-educated who wish to appear secular is the practice of meditation. They proclaim with an air of smug superiority, ‘Main mandir-vandir nahin jaata, meditate karta hoon (I don’t go to temples or other such places, I meditate).’ The exercise involves sitting lotus-pose (padma asana), regulating one’s breathing and making your mind go blank to prevent it from ‘jumping about like monkeys’ from one (thought) branch to another. This intense concentration awakens the kundalini serpent coiled at the base of the spine. It travels upwards through chakras (circles) till it reaches its destination in the cranium. Then the kundalini is fully jaagrit (roused) and the person is assured to have reached his goal. What does meditation achieve? The usual answer is ‘peace of mind’. If you probe further, ‘and what does peace of mind achieve?’, you will get no answer because there is none. Peace of mind is a sterile concept which achieves nothing. The exercise may be justified as therapy for those with disturbed minds or those suffering from hypertension, but there is no evidence to prove that it enhances creativity. On the contrary it can be established by statistical data that all the great works of art, literature, science and music were works of highly agitated minds, at times minds on the verge of collapse. Allama Iqbal’s short prayer is pertinent: Khuda tujhey kisee toofaan say aashna kar dey Keh terey beher kee maujon mein iztiraab naheen (May God bring a storm in your life, There is no agitation in the waves of your life’s ocean.)

breathing in and breathing out, those two things we must never forget about.

Catholic confession became a pious devotional exercise and had little to do with the development of real conscience or societal maturity. All notions of social sin, offenses against the common good, the family, the neighborhood, the rest of creation, or the future were all forgotten in favor of a few “hot” sins and an endless laundry list of trivia that we barely felt guilty about. Half of all confessions are about “missing Mass on Sunday.” We used to say that hearing 90 percent of confessions was like being stoned to death with marshmallows!

Each morning, write down three things you’re grateful for. Not the same three every day; find three new things to write about. That trains your brain to search your circumstances and hunt for the positive. Journal for two minutes a day about one positive experience you’ve had over the past twenty-four hours. Write down every detail you can remember; this causes your brain to literally reexperience the experience, which doubles its positive impact. Meditate daily. Nothing fancy; just stop all activity, relax, and watch your breath go in and out for two minutes. This trains your brain to focus where you want it to, and not get distracted by negativity in your environment. Do a random act of kindness over the course of each day. To make this simple, Shawn often recommends a specific act of kindness: at the start of each day, take two minutes to write an email to someone you know praising them or thanking them for something they did. Exercise for fifteen minutes daily. Simple cardio, even a brisk walk, has a powerful antidepressant impact, in many cases stronger (and more long-lasting) than an actual antidepressant!

Here’s the short version of how to practice mindfuless: 1. Start with two minutes. For two minutes a day, direct your attention to your breath: the way the air comes into your body and your chest and belly expand, and the way the breath leaves your body and your chest and belly deflate. 2. The first thing that will happen is your mind will wander to something else. That’s normal. That’s healthy. That’s actually the point. Notice that your mind wandered, let those extraneous thoughts go—you can return to them as soon as the two minutes are up—and allow your attention to return to your breath. 3. Noticing that your mind wandered and then returning your attention to your breath is the real work of mindfulness. It’s not so much about paying attention to your breath as it is about noticing what you’re paying attention to without judgment, and making a choice about whether you want to pay attention to it. What you’re “mindful” of is both your breath and your attention to your breath. By practicing this skill of noticing what you’re paying attention to, you are teaching yourself to be in control of your brain, so that your brain is not in control of you. This regular two-minute practice will gradually result in periodic moments throughout the day when you notice what you’re paying attention to and then decide if that’s what you want to pay attention to right now, or if you want to pay attention to something else. What you pay attention to matters less than how you pay attention. This is a sideways strategy for weeding trauma out of your garden. It’s a way of simply noticing a weed and then deciding if you want to water it or not, pull it or not, fertilize it or not. The weed of trauma will gradually disappear as long as at least half the time you choose not to nurture it. And the more you choose to withdraw your protection from the trauma, the faster it will wither and die. Mindfulness is good for everyone and everything. It is to your mind what exercise and green vegetables are to your body. If you change only one thing in your life as a result of reading this book, make it this daily two-minute practice. The practice grants the opportunity to “cultivate deep respect for emotions,” differentiating their causes from their effects and granting you choice over how you manage them.

The entity should keep close to all of those things that have to do with outdoor activities, for it is the best way to keep yourself young--to stay close to nature, close to those activities in every form of exercise that breathes in the deep ozone and the beauty of nature. For you may breathe it into thine own soul, as you would a sunset or a morning sun rising. And see that sometimes--it's as pretty as the sunset!

Cadaver dissection is a medical rite of passage and a trespass on the sacrosanct, engendering a legion of feelings: from revulsion, exhilaration, nausea, frustration, and awe to, as time passes, the mere tedium of academic exercise. Everything teeters between pathos and bathos: here you are, violating society’s most fundamental taboos, and yet formaldehyde is a powerful appetite stimulant, so you also crave a burrito.

every year 98% of your atoms are replaced with the air that you breathe, the foods that you eat and the liquid that you drink [79]. This might sound slightly scary or even a surprise to you but look at it as an opportunity. An opportunity that you can take to make a new slimmer healthier body for yourself by eating well and exercising smartly, and in a years time you'll literally be looking at an almost whole new you.

the last cell in the row, whispering a prayer beneath her breath, a prisoner spat, the small splat landing just beside Katie’s sneaker. In the exercise yard, Duvall grew chatty. “Haven’t seen you around. You been

In the beginning of running and of meditation, one of the biggest obstacles is laziness. One kind of laziness is basic slothfulness, in which we are unable to extract ourselves from the television or couch. In this case, just a little bit of exercise can send a message to the body that it is time to move forward. Even putting on workout clothes and beginning to stretch helps bring us out of our sloth. By the same token, sitting down to follow the breath for even five minutes has the power to move us out of laziness. Another form of laziness is that we don’t make time in our busy, speedy life to go for a run or to sit down and practice.

As soon as you wake up, before you get out of bed, let your first thought be one of gratitude. Start with a few deep breaths and then think about five people in your life you’re grateful for. While breathing in slowly and deeply, bring the first person’s face in front of your closed eyes. Try to “see” this person as clearly as you can. Then send him or her silent gratitude while breathing out, again slowly and deeply. Repeat this exercise with five people. Avoid rushing through the experience. Relish the few seconds you spend remembering them. This practice will help you focus on what’s most important in your life and provide context to your day. At an opportune time, let your loved ones and friends know about your morning gratitude practice. Won’t it be nice for them to know that even if you are a thousand miles away, your first thought of the day is gratitude for them?

Breath is one of the greatest tools we have. By controlling it, we can access our endocrine system without the use of drugs, alcohol, or other stimuli. Through powerful Pranayama exercises, yogis have been leveraging the power of “the infinite pharmacy within” for thousands of years. We have these same capacities today. Realizing that there is something you can do to change your mood, which simultaneously strengthens your body is pretty amazing.

For now, the Simple Daily Practice means doing ONE thing every day. Try any one of these things each day: A) Sleep eight hours. B) Eat two meals instead of three. C) No TV. D) No junk food. E) No complaining for one whole day. F) No gossip. G) Return an e-mail from five years ago. H) Express thanks to a friend. I) Watch a funny movie or a stand-up comic. J) Write down a list of ideas. The ideas can be about anything. K) Read a spiritual text. Any one that is inspirational to you. The Bible, The Tao te Ching, anything you want. L) Say to yourself when you wake up, “I’m going to save a life today.” Keep an eye out for that life you can save. M) Take up a hobby. Don’t say you don’t have time. Learn the piano. Take chess lessons. Do stand-up comedy. Write a novel. Do something that takes you out of your current rhythm. N) Write down your entire schedule. The schedule you do every day. Cross out one item and don’t do that anymore. O) Surprise someone. P) Think of ten people you are grateful for. Q) Forgive someone. You don’t have to tell them. Just write it down on a piece of paper and burn the paper. It turns out this has the same effect in terms of releasing oxytocin in the brain as actually forgiving them in person. R) Take the stairs instead of the elevator. S) I’m going to steal this next one from the 1970s pop psychology book Don’t Say Yes When You Want to Say No: when you find yourself thinking of that special someone who is causing you grief, think very quietly, “No.” If you think of him and (or?) her again, think loudly, “No!” Again? Whisper, “No!” Again, say it. Louder. Yell it. Louder. And so on. T) Tell someone every day that you love them. U) Don’t have sex with someone you don’t love. V) Shower. Scrub. Clean the toxins off your body. W) Read a chapter in a biography about someone who is an inspiration to you. X) Make plans to spend time with a friend. Y) If you think, “Everything would be better off if I were dead,” then think, “That’s really cool. Now I can do anything I want and I can postpone this thought for a while, maybe even a few months.” Because what does it matter now? The planet might not even be around in a few months. Who knows what could happen with all these solar flares. You know the ones I’m talking about. Z) Deep breathing. When the vagus nerve is inflamed, your breathing becomes shallower. Your breath becomes quick. It’s fight-or-flight time! You are panicking. Stop it! Breathe deep. Let me tell you something: most people think “yoga” is all those exercises where people are standing upside down and doing weird things. In the Yoga Sutras, written in 300 B.C., there are 196 lines divided into four chapters. In all those lines, ONLY THREE OF THEM refer to physical exercise. It basically reads, “Be able to sit up straight.” That’s it. That’s the only reference in the Yoga Sutras to physical exercise. Claudia always tells me that yogis measure their lives in breaths, not years. Deep breathing is what keeps those breaths going.

We think rightly or wrongly about prayer according to the conception we have in our minds of prayer. If we think of prayer as the breath in our lungs and the blood from our hearts, we think rightly. The blood flows ceaselessly, and breathing continues ceaselessly; we are not conscious of it, but it is always going on. We are not always conscious of Jesus keeping us in perfect joint with God, but if we are obeying Him, He always is. Prayer is not an exercise, it is the life.

I began my mindfulness exercises and focused on how the water felt against my skin, how my toes felt as I raised my feet and they came into contact with the bubbles on the surface, and the pressure of the tub against my back. I focused on my breathing and allowed it to become slower and deeper, letting my tummy rise and fall instead of my back and shoulders. Then, as I was at my most relaxed, I pushed my bum forward, opened my mouth, slipped my head underwater and took the biggest gulp of water I could until it flooded my lungs. My brain’s immediate reaction was to force myself to the surface and cough the water out, but I fought hard against it and remained underneath, thrashing about like a fish caught in a net.

Yogasanas have often been thought of as a form of exercise. They are not exercises, but techniques which place the physical body in positions that cultivate awareness, relaxation, concentration and meditation. Part of this process is the development of good physical health by stretching, massaging and stimulating the pranic channels and internal organs. When yogasanas are performed, respiration and metabolic rates slow down, the consumption of oxygen and the body temperature drop. During exercise, however, the breath and metabolism speed up, oxygen consumption rises, and the body gets hot. In addition, asanas are designed to have specific effects on the glands and internal organs, and to alter electrochemical activity in the nervous system.

From a yogic perspective, good health starts within. All yogic practices help to keep your skin healthy and radiant. The beauty industry spends a lot of money projecting a certain image of beauty that causes you to feel inadequate if you do not match up to this ideal. From a yogic view you foster your inner beauty through the natural care of your body. The yogi sees their physical body as a temple that houses your soul. True beauty is the reflection of your inner self radiating and touching others

Whenever thoughts arise, just observe them as thoughts and label them “thinking.” What usually happens when we have thoughts is that we absorb ourselves and cease to be aware that we are thinking at all. One should try not to suppress thoughts in meditation, but just try to see their transitory nature, their translucent nature. We do not become involved in them or reject them, but simply acknowledge them and then come back to the awareness of breathing. There should be no deliberate effort to control and no attempt to be peaceful. Our thoughts simply cease to be the VIPS in our lives. On the other hand, there is no implication that by sitting and meditating, coming back to the breath, we have found a way to avoid problems, an escape from one point to another. Meditation is not a quick cure or cover-up for the complicated or embarrassing aspects of ourselves. It is a way of life. It is extremely important to persist in our practice without second-guessing ourselves through disappointments, elations, or whatever. We might actually begin to see the world we carry with us in a more open, refreshing way. Meditation is very much a matter of exercise, a working practice. It is not a matter of going into some imaginary depth, but of widening and expanding outward.

WHAT DOES AN OLD MAN GAIN BY EXERCISING what will he gain by talking on the phone what will he gain by going after fame, tell me what does he gain by looking in the mirror Nothing each time he just sinks deeper in the mud It’s already three or four in the morning why doesn’t he try to go to sleep but no--he won’t stop doing exercise won’t stop with his famous long-distance calls won’t stop with Bach with Beethoven with Tchaikovsky won’t stop with the long looks in the mirror won’t stop with the ridiculous obsession about continuing to breathe pitiful--it would be better if he turned out the light Ridiculous old man his mother says to him you and your father are exactly alike he didn’t want to die either may God grant you the strength to drive a car may God grant you the strength to talk on the phone may God grant you the strength to breathe may God grant you the strength to bury your mother You fell asleep, you ridiculous old man! but the poor wretch does not intend to sleep Let’s not confuse crying with sleeping

Barrett said that when we’re dehydrated, we don’t necessarily feel thirsty—we feel exhausted. When we have something odd happening in our stomach, our body doesn’t quite know if we have a menstrual cramp or a stomachache or if we need to poop. We might not even be aware for a long period of time that our stomach hurts. And this isn’t unique to people with PTSD. It’s normal, everyday bodily dissociation that we all suffer from. If we find ourselves in a shitty mood, we might not necessarily be mad about a certain trigger. We could just be running at a metabolic deficit. Our body might be screaming “I NEED FUNYUNS” while we project our hangriness onto, say, this poor sweaty schmuck who’s breathing too loud in the elevator. But Barrett said that PTSD does make these inclinations worse. It affects a variety of systems in the body, throwing them all out of whack. Our hearts might beat faster. Our lungs might pump harder. Our body budget can get tipped off-balance more easily. And when it does, our reactions to these deficits can feel outsized. “Make sure that you get enough sleep, make sure you exercise, make sure that you eat in a healthful way,” she told me when I asked her what I could do to be a better person. When I countered that that didn’t seem like enough, she kindly offered, “You know, all you can do is take as much responsibility as you can. And sometimes it’s the attempt that matters, you know, more than the success.” Then she chuckled at herself. “That’s a very Jewish mother response!” So, first step of hacking my brain: sustaining it with enough oxygen and nutrients

She slapped his shoulder. "You... you go down to breakfast, Gram. I'll be there as soon as I shower and dress." "Have you been exercising? You sound out of breath." Creighton buried his face in a pillow, his body shaking with laughter. Gram knocked on the door. "Do you have a man in there with you?" "No, Gram..." He pushed himself off the pillow and sat, his large hands sweeping dark hair away from his face. "Aye, she bloody well does." Clapping sounded from the other side of the door followed by Gram's bellowing "Born to be Wild.

(1) Sit erect, in an easy posture, being sure to hold the chest, neck and head as nearly in a straight line as possible, with shoulders slightly thrown back and hands resting easily on the lap. In this position the weight of the body is largely supported by the ribs and the position may be easily maintained. The Yogi has found that one cannot get the best effect of rhythmic breathing with the chest drawn in and the abdomen protruding. (2) Inhale slowly a Complete Breath, counting six pulse units. (3) Retain, counting three pulse units. (4) Exhale slowly through the nostrils, counting six pulse units. (5) Count three pulse beats between breaths. (6) Repeat a number of times, but avoid fatiguing yourself at the start. (7) When you are ready to close the exercise, practice cleansing breath, which will rest you and cleanse the lungs.

Hormones are central to understanding obesity. Everything about human metabolism, including the body set weight, is hormonally regulated. A critical physiological variable such as body fatness is not left up to the vagaries of daily caloric intake and exercise. Instead, hormones precisely and tightly regulate body fat. We don't consciously control our body weight any more than we control our heart rates, our basal metabolic rates, our body temperatures or our breathing. These are all automatically regulated, and so is our weight. Hormones tell us when we are hungry (ghrelin). Hormones tell us we are full (peptide YY, cholecystokinin). Hormones increase energy expenditure (adrenalin). Hormones shut down energy expenditure (thyroid hormone). Obesity is a hormonal dysregulation of fat accumulation. Calories are nothing more than a proximate cause of obesity.

It might have helped us considerably to have been shown, perhaps through some simple exercises in elementary school, that we are not our thoughts, that we can watch them come and go and learn not to cling to them or run after them. Even if we didn’t understand it at the time, it would have been helpful just to hear it. Likewise, it would have been helpful to know that the breath is an ally, that it leads to calmness just by watching it. Or that it is okay to just be, that we don’t have to run around all the time doing or striving or competing in order to feel that we have an identity—that we are fundamentally whole as we are. We

Tips and Pointers for Building a Spiritual Life from Scratch Pray Meditate Be aware / Stay awake Bow Practice yoga Feel Chant and sing Breathe and smile Relax / Enjoy / Laugh / Play Create / Envision Let go / Forgive / Accept Walk / Exercise / Move Work / Serve / Contribute Listen / Learn / Inquire Consider / Reflect Cultivate oneself / Enhance competencies Cultivate contentment Cultivate flexibility Cultivate friendship and collaboration Open up / Expand / Include Lighten up Dream Celebrate and appreciate Give thanks Evolve Love Share / Give / Receive Walk softly / Live gently Expand / Radiate / Dissolve Simplify Surrender / Trust Be born anew

What do they think they’re doing, keeping a thing like that locked up in a school?” said Ron finally. “If any dog needs exercise, that one does.” Hermione had got both her breath and her bad temper back again. “You don’t use your eyes, any of you, do you?” she snapped. “Didn’t you see what it was standing on?” “The floor?” Harry suggested. “I wasn’t looking at its feet, I was too busy with its heads.” “No, not the floor. It was standing on a trapdoor. It’s obviously guarding something.” She stood up, glaring at them. “I hope you’re pleased with yourselves. We could all have been killed or worse, expelled. Now, if you don’t mind, I’m going to bed.

There can be no doubt that the chief fault we have developed, through the long course of human evolution, is a certain basic passivity. When provoked by challenges, human beings are magnificent. When life is quiet and even, we take the path of least resistance, and then wonder why we feel bored. A man who is determined and active doesn't pay much attention to 'luck'. If things go badly, he takes a deep breath and redoubles his effort. And he quickly discovers that his moments of deepest happiness often come after such efforts. The man who has become accustomed to a passive existence becomes preoccupied with 'luck'; it may become an obsession. When things go well, he is delighted and good humored; when they go badly, he becomes gloomy and petulant. He is unhappy—or dissatisfied—most of the time, for even when he has no cause for complaint, he feels that gratitude would be premature; things might go wrong at any moment; you can't really trust the world... Gambling is one basic response to this passivity, revealing the obsession with luck, the desire to make things happen. The absurdity about this attitude is that we fail to recognize the active part we play in making life a pleasure. When my will is active, my whole mental and physical being works better, just as my digestion works better if I take exercise between meals. I gain an increasing feeling of control over my life, instead of the feeling of helplessness (what Sartre calls 'contingency') that comes from long periods of passivity. Yet even people who are intelligent enough to recognize this find the habit of passivity so deeply ingrained that they find themselves holding their breath when things go well, hoping fate will continue to be kind.

He doesn’t say anything for a while, just studies me in that intense way. His nostrils flare, and again it’s like he’s taking in my scent or something. He continues, “Somehow, I think I know you. From the first moment I saw you, I felt that I knew you.” The words run through me, reminding me of when he let me escape in the mountains. He’s good. Protective. I have nothing to fear from him, but everything to fear from his family. I scoot closer, the draw of him too great. My warming core, the vibrations inside my chest feel so natural, so effortless around him. I know I need to be careful, exercise restraint, but it feels so good. The pulse at his neck skips against his flesh. “Jacinda.” My skin ripples at his hoarse whisper. I stare up at him, waiting. He slides sown to land solidly on my step. He brings his face close to mine, angles his head. His breath is hard. Fast. Fills the space, the inch separating us. I touch his cheek, see my hand shake, and quickly pull it back. He grabs my wrist, places my palm back against his cheek, and closes his eyes like he’s in agony. Or bliss. Or maybe both. Like he’s never been touched before. My heart squeezes. Like I’ve never touched anyone before. “Don’t stay away from me anymore.” I stop myself, just barely, from telling him I won’t. I can’t promise that. Can’t lie. He opens his eyes. States starkly, bleakly. “I need you.

Yoga has been superficially misunderstood by certain Western writers, but its critics have never been its practitioners. Among many thoughtful tributes to yoga may be mentioned one by Dr. C. G. Jung, the famous Swiss psychologist. “When a religious method recommends itself as ‘scientific,’ it can be certain of its public in the West. Yoga fulfills this expectation,” Dr. Jung writes (7). “Quite apart from the charm of the new, and the fascination of the half-understood, there is good cause for Yoga to have many adherents. It offers the possibility of controllable experience, and thus satisfies the scientific need of ‘facts,’ and besides this, by reason of its breadth and depth, its venerable age, its doctrine and method, which include every phase of life, it promises undreamed-of possibilities. “Every religious or philosophical practice means a psychological discipline, that is, a method of mental hygiene. The manifold, purely bodily procedures of Yoga (8) also mean a physiological hygiene which is superior to ordinary gymnastics and breathing exercises, inasmuch as it is not merely mechanistic and scientific, but also philosophical; in its training of the parts of the body, it unites them with the whole of the spirit, as is quite clear, for instance, in the Pranayama exercises where Prana is both the breath and the universal dynamics of the cosmos. “When the thing which the individual is doing is also a cosmic event, the effect experienced in the body (the innervation), unites with the emotion of the spirit (the universal idea), and out of this there develops a lively unity which no technique, however scientific, can produce. Yoga practice is unthinkable, and would also be ineffectual, without the concepts on which Yoga is based. It combines the bodily and the spiritual with each other in an extraordinarily complete way. “In the East, where these ideas and practices have developed, and where for several thousand years an unbroken tradition has created the necessary spiritual foundations, Yoga is, as I can readily believe, the perfect and appropriate method of fusing body and mind together so that they form a unity which is scarcely to be questioned. This unity creates a psychological disposition which makes possible intuitions that transcend consciousness.” The Western day is indeed nearing when the inner science of self- control will be found as necessary as the outer conquest of nature. This new Atomic Age will see men’s minds sobered and broadened by the now scientifically indisputable truth that matter is in reality a concentrate of energy. Finer forces of the human mind can and must liberate energies greater than those within stones and metals, lest the material atomic giant, newly unleashed, turn on the world in mindless destruction (9).

That voice that talks badly to you is a demon voice. This very patient and determined demon shows up in your bedroom one day and refuses to leave. You are six or twelve or fifteen and you look in the mirror and you hear a voice so awful and mean that it takes your breath away. It tells you that you are fat and ugly and you don’t deserve love. And the scary part is the demon is your own voice. But it doesn’t sound like you. It sounds like a strangled and seductive version of you. Think Darth Vader or an angry Lauren Bacall. The good news is there are ways to make it stop talking. The bad news is it never goes away. If you are lucky, you can live a life where the demon is generally forgotten, relegated to a back shelf in a closet next to your old field hockey equipment. You may even have days or years when you think the demon is gone. But it is not. It is sitting very quietly, waiting for you. This motherfucker is patient. It says, “Take your time.” It says, “Go fall in love and exercise and surround yourself with people who make you feel beautiful.” It says, “Don’t worry, I’ll wait.” And then one day, you go through a breakup or you can’t lose your baby weight or you look at your reflection in a soup spoon and that slimy bugger is back. It moves its sour mouth up to your ear and reminds you that you are fat and ugly and don’t deserve love. This demon is some Stephen King from-the-sewer devil-level shit.

To get rid of a few problems in general health, to increase one's capacity for work, to make one's character gentler and stronger, to free oneself of various complexes, to create in oneself a whole atmosphere of calm and silence, and to do this by exercises in a gymnastic of repose and by a simple but careful method of breath-control - such aims may appear humble enough, rather down to earth, and a far cry form the goal of even the most modest of yogis. Yet I am certain that they will be able to work real miracles here in the West; to change lives and temperaments completely, making them healthier, more open; to increase their degree of engagement; and to render them more receptive to impulses and promptings from heaven.

Body Prayer We must hunker down into the “Body of Hope and Resurrection” (Philippians 3:9–11; 1 Corinthians 15:44) and pray also from below and from within, on a cellular and energetic level too—or the attitude of prayer does not last or go deep. You are not thinking your prayer as much as energetically feeling your prayer. You pay attention from the bottom up and from the inside out. Rest into the Body of Christ energy instead of trying to pull an Infinite God into your finite world. Your body itself receives and knows, and is indeed “a temple” (1 Corinthians 3:16–17) where God dwells in the Spirit. Walking meditation, yoga, and breathing exercises are all helpful here. Body prayer actually works much more quickly and more naturally than thought prayer alone. Body prayer is what we have tried to do with inspiring music, body gestures, and all sacraments, so this is not a new idea. It is what many are seeking in tai chi, pilgrimages, prayer beads, chanting, repeating the Jesus Prayer until it prays itself in us and through us, and so on. To “pray from the clay” will also move you to the shared level of prayer. You will know that “you” are not doing the prayer, but you are falling into the unified field, and the Body of Christ is now praying through you (Romans 8:26–27) and with you. It becomes “our” prayer, and not just my prayer. Now you pray not so much to Christ as much as through Christ, and you will know experientially that you are Christ's Body too.

Quadrant II is the important but not urgent. This may be the most important use of your time as an EntreLeader. The things that fall in this category impact the quality of your life and business possibly more than any other area. Examples of what falls into this area are exercise, strategic planning, goal setting, reading nonfiction leadership/business books, taking a class or three, relationship building, prayer, date night with your spouse, a day off devoted to brainstorming, doing your will/estate plan, saving money, and having the oil changed in your car. We can all agree that things that aren’t urgent but are important may be the most important activities we engage in as we look back at our life. The problem is we live in a society where the urge to be in motion, frenetic motion, at all times seems to be the spirit of the age. There is something about a quad II activity that causes you to pause and let a breath out, sigh, then engage in it. Activities like the ones mentioned above are the building blocks of a high-quality life and business, and yet because they are not urgent they seem to be some of the things we avoid the most.

Be honest with yourself. You were at your lowest and broken down. You were unsure and lost hope. You were hiding your fears until you showed them on your sleeve. You felt like everything and everyone was the hammer and you were the nail as they were beating down on you, and it was never-ending. Their empty threats had you scared and you were always running because your weakness was exposed. You were their prey. You didn’t know who to believe because of their mixed signals. You might not see it now, but you are stronger than you can ever imagine. You cannot become comfortable in your pain. You have to let the pain that you feel turn you into a rose without thorns. There are sixteen pieces on the chessboard. The king is the most important piece, but the difference is that the queen is the most powerful piece! You are a queen, you can maneuver around your opponents; they do not have the power over your life, your mind or soul. You might think you’ve been a prisoner, but that is your past’. Look in the now and work your way to how you want your future to be. Exercise your thoughts into a pattern of letting go, and think positively about more of what you want than what you do not want. Queen! You are a queen! As a matter of fact, you are the queen! Act as if you know it! You are powerful, determined, strong, and you can make the biggest and most extravagant move and put it into action. Lights, camera, strike a pose and own it! It is yours to own! Yes, you loved and loved so much. You also lost as well, but you lost hurt, pain, agony, and confusion. You’ve lost interest in wanting to know answers to unanswered questions. You’ve lost the willingness to give a shit about what others think. You’ve surrendered to being fine, that you cannot change the things you have no control over. You’ve lost a lot, but you’ve gained closure. You are now balanced, centered, focused, and filled with peace surrounding you in your heart, mind, body, and soul. Your pride was hurt, but you would rather walk alone and be more willing to give and learn more about the queen you are. You lost yourself in the process, but the more you learn about the new you, the more you will be so much in love with yourself. The more you learn about the new you, the more you will know your worth. The more you learn about the new you, the happier you are going to be, and this time around you will be smiling inside and out! The dots are now connecting. You feel alive! You know now that all is not lost. Now that you’ve cut the cord it is time to give your heart a second chance at loving yourself. Silence your mind. Take a deep breath and close your eyes. As you open your eyes, look at your reflection in the mirror. Aren’t you beautiful, Queen? Embrace who you are. Smile, laugh, welcome the new you and say, “My world is just now beginning.

We often fail to realize the depth of evil, terrifying as it is. I am not speaking only of the selfishness of the wealthy, heaping up riches for themselves, or of those who sacrifice to achieve their self-selected goals. Or of the dictator who breathes in the incense due only to God. I am speaking of the selfishness of good people, devout people, those who have succeeded through spiritual exercises and self-denial in being able to make the proud profession before the altar of the Most High, “Lord, I am not like the rest of men.” Yes, we have had the audacity at certain times of our lives to believe we are different from other men. And here is the deepest form of self-deception, dictated by self-centeredness at its worst: spiritual egotism. This most insidious form of egotism even uses piety and prayer for its own gain.

I beg your pardon, Mrs. Graham - but you get on too fast. I have not yet said that a boy should be taught to rush into the snares of life, - or even wilfully to seek temptation for the sake of exercising his virtue by overcoming it; - I only say that it is better to arm and strengthen your hero, than to disarm and enfeeble the foe; - and if you were to rear an oak sapling in a hothouse, tending it carefully night and day, and shielding it from every breath of wind, you could not expect it to become a hardy tree, like that which has grown up on the mountain-side, exposed to all the action of the elements, and not even sheltered from the shock of the tempest.' 'Granted; - but would you use the same argument with regard to a girl?' 'Certainly not.' 'No; you would have her to be tenderly and delicately nurtured, like a hot-house plant - taught to cling to others for direction and support, and guarded, as much as possible, from the very knowledge of evil. But will you be so good as to inform me why you make this distinction? Is it that you think she has no virtue?' 'Assuredly not.' 'Well, but you affirm that virtue is only elicited by temptation; - and you think that a woman cannot be too little exposed to temptation, or too little acquainted with vice, or anything connected therewith. It must be either that you think she is essentially so vicious, or so feeble-minded, that she cannot withstand temptation, - and though she may be pure and innocent as long as she is kept in ignorance and restraint, yet, being destitute of real virtue, to teach her how to sin is at once to make her a sinner, and the greater her knowledge, the wider her liberty, the deeper will be her depravity, - whereas, in the nobler sex, there is a natural tendency to goodness, guarded by a superior fortitude, which, the more it is exercised by trials and dangers, is only the further developed - ' 'Heaven forbid that I should think so!' I interrupted her at last." 'Well, then, it must be that you think they are both weak and prone to err, and the slightest error, the merest shadow of pollution, will ruin the one, while the character of the other will be strengthened and embellished - his education properly finished by a little practical acquaintance with forbidden things. Such experience, to him (to use a trite simile), will be like the storm to the oak, which, though it may scatter the leaves, and snap the smaller branches, serves but to rivet the roots, and to harden and condense the fibres of the tree. You would have us encourage our sons to prove all things by their own experience, while our daughters must not even profit by the experience of others. Now I would have both so to benefit by the experience of others, and the precepts of a higher authority, that they should know beforehand to refuse the evil and choose the good, and require no experimental proofs to teach them the evil of transgression. I would not send a poor girl into the world, unarmed against her foes, and ignorant of the snares that beset her path; nor would I watch and guard her, till, deprived of self-respect and self-reliance, she lost the power or the will to watch and guard herself; - and as for my son - if I thought he would grow up to be what you call a man of the world - one that has "seen life," and glories in his experience, even though he should so far profit by it as to sober down, at length, into a useful and respected member of society - I would rather that he died to-morrow! - rather a thousand times!' she earnestly repeated, pressing her darling to her side and kissing his forehead with intense affection. He had already left his new companion, and been standing for some time beside his mother's knee, looking up into her face, and listening in silent wonder to her incomprehensible discourse. Anne Bronte, "The Tenant of Wildfell Hall" (24,25)

Asita wasn’t hungry this day, however. There were other ways to keep the prana, or life current, going. If he did visit the demon loka, it would take enormous prana to sustain his body. There would be no air for his lungs to breathe among the demons. He allowed the brilliant Himalayan sun to dry his body as he walked above the tree line. Demons do not literally live on moun-taintops, but Asita had learned special powers that allowed him to penetrate the subtle world. He had to get as far away as possible from human beings to exercise these abilities. The atmosphere was dense around population. In Asita’s eyes a quiet village was a seething cauldron of emotions; every person—except only small infants—was immersed in a fog of confusion, a dense blanket of fears, wishes, memories, fantasy, and longing. This fog was so thick that the mind could barely pierce it.

(1) Stand erect. (2) Inhale a Complete Breath, and retain same. (3) Extend the arms straight in front of you, letting them be somewhat limp and relaxed, with only sufficient nerve force to hold them out. (4) Slowly draw the hands back toward the shoulders, gradually contracting the muscles and putting force into them, so that when they reach the shoulders the fists will be so tightly clenched that a tremulous motion is felt. (5) Then, keeping the muscles tense, push the fists slowly out, and then draw them back rapidly (still tense) several times. (6) Exhale vigorously through the mouth. (7) Practice the Cleansing Breath. The efficiency of this exercise depends greatly upon the speed of the drawing back of the fists, and the tension of the muscles, and, of course, upon the full lungs. This exercise must be tried to be appreciated. It is without equal as a "bracer," as our Western friends put it.

Brian's eyeborw shot up. "Don't m ind me for asking silly questions, Anna, but aren't you the one who determines Bux's fate?" "You obviously know nothing about the writing process," Anna shot back impatiently. "My characters are living, breathing beings, Brian, and they do what they must in order for the story to unfold. But they aren't perfect, Far from it! All too often, they exercise bad behavior and make poor decisions and there's nothing I can do to stop them.

The Yogi practices exercises by which he attains control of his body, and is enabled to send to any organ or part an increased flow of vital force or “prana,” thereby strengthening and invigorating the part or organ. He knows all that his Western scientific brother knows about the physiological effect of correct breathing, but he also knows that the air contains more than oxygen and hydrogen and nitrogen, and that something more is accomplished than the mere oxygenating of the blood. He knows something about “prana,” of which his Western brother is ignorant, and he is fully aware of the nature and manner of handling that great principle of energy, and is fully informed as to its effect upon the human body and mind. He knows that by rhythmical breathing one may bring himself into harmonious vibration with nature, and aid in the unfoldment of his latent powers. He knows that by controlled breathing he may not only cure disease in himself and others, but also practically do away with fear and worry and the baser emotions.

Standing before this building, I learn something about fear. I learn that it is not the idle fantasies of someone who maybe wants something important to happen to him, even if the important thing is horrible. It is not the disgust of seeing a dead stranger, and not the breathlessness of hearing a shotgun pumped outside of Becca Arrington’s house. This cannot be addressed by breathing exercises. This fear bears no analogy to any fear I knew before. This is the basest of all possible emotions, the feeling that was with us before we existed, before this building existed, before the earth existed. This is the fear that made fish crawl onto dry land and evolve lungs, the fear that teaches us to run, the fear that makes us bury our dead. The smell leaves me seized by desperate panic―panic not like my lungs are out of air, but like the atmosphere itself is out of air. I think maybe the reason I have spent most of my life being afraid is that I have been trying to prepare myself, to train my body for the real fear when it comes. But I am not prepared.

It was as if the plague had broken out in a country and news had been spreading around that in one or another place there was a man, a wise man, a knowledgeable one, whose word and breath was enough to heal everyone who had been infected with the pestilence, and as such news would go through the land and everyone would talk about it, many would believe, many would doubt, but many would get on their way as soon as possible, to seek the wise man, the helper, just like this this myth ran through the land, that fragrant myth of Gotama, the Buddha, the wise man of the family of Sakya. He possessed, so the believers said, the highest enlightenment, he remembered his previous lives, he had reached Nirvana and never returned into the cycle, was never again submerged in the murky river of physical forms. Many wonderful and unbelievable things were reported of him, he had performed miracles, had overcome the devil, had spoken to the gods. But his enemies and disbelievers said, this Gotama was a vain seducer, he would spent his days in luxury, scorned the offerings, was without learning, and knew neither exercises nor self-castigation.

One of the most profound responses to this exercise came out of a focus group I did with a group of leaders at West Point. One officer pushed me a little on “the accuracy of the intel” and kept asking, “You are 100 percent certain that this person is doing the best he can?” After I answered yes two or three times, the officer took a deep breath and said, “Then move the rock.” I was confused. “What do you mean by ‘move the rock’?” He shook his head. “I have to stop kicking the rock. I need to move it. It’s hurting both of us. He’s not the right person for this position, and there’s no amount of pushing or getting on him that’s going to change that. He needs to be reassigned to a position where he can make a contribution.” This doesn’t mean that we stop helping people set goals or that we stop expecting people to grow and change. It means that we stop respecting and evaluating people based on what we think they should accomplish, and start respecting them for who they are and holding them accountable for what they’re actually doing. It means that we stop loving people for who they could be and start loving them for who they are.

But you're worried I'll get in trouble?" I try not to show how much this pleases me. I've managed to ignore him for days now and here I sit. Lapping up his attention like a neglected puppy. My voice takes on an edge. "Why do you care? I've ignored you for days." His smile fades. He looks serious, mockingly so. "Yeah. You got to stop that." I swallow back a laugh. "I can't." "Why?" There's no humor in his eyes now, no mockery. "You like me. You want to be with me." "I never said-" "You didn't have to." I inhale sharply. "Don't do this." He looks at me so fiercely, so intently. Angry again. "I don't have friends. Do you see my hang with anyone besides my jerk cousins? That's for a reason. I keep people away on purpose," he growls. "But then you came along..." I frown and shake my head. His expression softens then, pulls at some part of me. His gaze travels my face, warming the core of me. "Whoever you are, Jacinda, you're someone I have to let in." He doesn't say anything for a while, just studies me in that intense way. His nostrils flare, and again it's like he's taking in my scent or something. He continues, "Somehow, I think I know you. From the first moment I saw you, I felt that I knew you." The words run through me, reminding me of when he let me escape in the mountains. He's good. Protective. I have nothing to fear from him, but everything to fear from his family. I scoot closer, the draw of him too great. My warming core, the vibrations inside my chest feel so natural, so effortless around him. I know I need to be careful, exercise restraint, but it feels too good. The pulse at his neck skips against his flesh. "Jacinda." My skin ripples at his hoarse whisper. I stare up at him, waiting. He slides down to land solidly on my step. He brings his face close to mine, angles his head. His breath is hard. Fast. Fills the space, the inch separating us. I touch his cheek, see my hand shake, and quickly pull it back. He grabs my wrist, places my palm back against his cheek, and closes his eyes like he's in agony. Or bliss. Or maybe both. Like he's never been touched before. My heart squeezes. Like I've never touched anyone before. "Don't stay away from me anymore." I stop myself, just barely, from telling him I won't. I can't promise that. Can't lie. He opens his eyes. Stares starkly, bleakly. "I need you." He says this like it doesn't make sense to him. Like it's the worst possible thing. A misery he must endure. I smile, understanding. Because it's the same for me. "I know." Then he kisses me.

What can we do to maintain slowness in the face of those periods of busyness? How can we avoid overload, exhaustion, or even burnout? Perhaps unsurprisingly, my answer is simply to pay attention. I recognize the way I'm inclined to stay up late, the way I will procrastinate at every option- and instead of spiraling into that overwhelming sense of too much, I check in with myself. Why am I feeling this way? What has changed? What is there more of? What is there less of? Become better at recognizing the signs of a looming backslide and pay close attention to the areas of our lives that have the greatest impact, ensuring they never slip too far out of hand. Nicholas Bate refers to this regular checking in as "taking your MEDS" or more specifically, paying attention to: - Mindfulness - Exercise - Diet - Sleep Once I recognize which of these areas has changed, its simpler (not necessarily easier) to recognize the issue and start fixing it. Sometimes the changes aren't in my control, so I need to look for ways of finding slow by creating more opportunities for a moment of deep breathing or paying close attention to whats in front of me. But other times, I've simply lost sight of what works, and its a matter of adding more of these things I've neglected- Mindfulness, simplicity, kindness- and reducing the things that don't serve me well. Above all else, though, I simply go back to my Why. I call to mind the foundation of this life I want. The vivid imaging of a life well lived. The loved ones, the generosity, the adventure, and the world I want to leave behind. And if that feels too big, I call to mind even smaller reminders, like the warm pressure of my kids hands in mine, the wholeness of a good conversation with Ben, the lightness of simply sitting quietly. Our Why is the antidote to overload. Its a call back to the important things and a reminder that we don't need to carry the weight of everything- only those things that are important to us.

And ever since then, even though I was growing up in a land that had been tormented since the dawn of time, I refused to consider the world as a battlefield. I could see that wars beget wars, that reprisals follow reprisals, but I forbade myself to give them any support of any kind. I didn’t believe in prophesies of discord, and I couldn’t bring myself to accept the notion that God could incite his subjects to take up arms against one another and reduce the exercise of faith to an absurd and frightening question of power relationships. And ever since then, I’ve trusted anyone who required a little of my blood to purify my soul about as much as I would trust a scorpion. I have no desire to believe in valves of tears or valleys of shadows- there are other more charming and less irrational features of the landscape all around me. My father said, “Anyone who tells you that a greater symphony exists than the breath in your body is lying. He wants to undermine your most beautiful possession: the chance to profit from every moment of your life. If you start from the principle that your worst enemy is the very person who tries to sow hatred in your heart, your halfway to happiness. All you have to do is reach out your hand and take the rest. And remember this: there is nothing, absolutely nothing, more important than your life. And your life isn’t more important than other people’s lives

Time for an exercise, which I shall call 'Say It Out Loud With Miranda'. Please take a moment to sit back, breathe and intone: 'I am taking myself seriously as a woman.' Note your response. If you're reading this on the bus, or surreptitiously in the cinema, or in any other public scenario, then please note other people's responses. (If you are male, and teenaged, and reading this in a room with other teenage boys, then for your own safety I advise you not to participate.) The rest of you – what comes to mind when you say those words? Is it a fine lady scientist, a ballsy young anarchist with tights on her head or a feminist intellectual from the 1970s nose-down in Simone de Beauvoir? Or is it what I think my friend meant when she said 'woman' which is really 'aesthetic object'. Clothes-horse. Show pony. General beautiful piece of well-groomed stuff that's lovely to look at? I reckon, to my great dismay, that she did indeed mean the latter. And in saying that I don't take myself seriously in this regard her assessment of me is absolutely bang-on. If taking oneself seriously as a woman means committing to a like of grooming, pumicing, pruning and polishing one's exterior for the benefit of onlookers, then I may as well heave my unwieldy rucksack to the top of a bleak Scottish hill and make my home there under a stone, where I'll fashion shoes out of mud and clothes out of leaves.

You love the sea, don’t you, Captain?”“Yes, I love it! The sea is everything. It covers seven-tenths of the globe. Its breath is pure and healthy. It is an immense desert where a man is never alone, for he can feel life quivering all about him. The sea is only a receptacle for all the prodigious, supernatural things that exist inside it; it is only movement and love; it is the living infinite, as one of your poets has said. And in fact, Professor, it contains the three kingdoms of nature—mineral, vegetable and animal. This last is well represented by the four groups of zoophytes, by the three classes of articulata, by the five classes of mollusks, by three classes of vertebrates, mammals and reptiles, and those innumerable legions of fish, that infinite order of animals which includes more than thirteen thousand species, only one-tenth of which live in fresh water. The sea is a vast reservoir of nature. The world, so to speak, began with the sea, and who knows but that it will also end in the sea! There lies supreme tranquillity. The sea does not belong to tyrants. On its surface, they can still exercise their iniquitous rights, fighting, destroying one another and indulging in their other earthly horrors. But thirty feet below its surface their power ceases, their influence dies out and their domination disappears! Ah, Monsieur, one must live—live within the ocean! Only there can one be independent! Only there do I have no master! There I am free!

Only two weeks since he had left, and it was already happening. Time, blunting the edges of those sharp memories. Laila bore down mentally. What had he said? It seemed vital, suddenly, that she know. Laila closed her eyes. Concentrated. With the passing of time, she would slowly tire of this exercise. She would find it increasingly exhausting to conjure up, to dust off, to resuscitate once again what was long dead. There would come a day, in fact, years later, when Laila would no longer bewail his loss. Or not as relentlessly; not nearly. There would come a day when the details of his face would begin to slip from memory's grip, when overhearing a mother on the street call after her child by Tariq's name would no longer cut her adrift. She would not miss him as she did now, when the ache of his absence was her unremitting companion - like the phantom pain of an amputee. Except every once in a long while, when Laila was a grown woman, ironing a shirt or pushing her children on a swing set, something trivial, maybe the warmth of a carpet beneath her feet on a hot day or the curve of a stranger's forehead, would set off a memory of that afternoon together. And it would all come rushing back. The spontaneity of it. Their astonishing imprudence. Their clumsiness. The pain of the act, the pleasure of it, the sadness of it. The heat of their entangled bodies. It would flood her, steal her breath. But then it would pass. The moment would pass. Leave her deflated, feeling nothing but a vague restlessness.

And God himself will have his servants, and his graces, tried and exercised by difficulties. He never intended us the reward for sitting still; nor the crown of victory, without a fight; nor a fight, without an enemy and opposition. Innocent Adam was unfit for his state of confirmation and reward, till he had been tried by temptation. therefore the martyrs have the most glorious crown, as having undergone the greatest trial. and shall we presume to murmur at the method of God? And Satan, having liberty to tempt and try us, will quickly raise up storms and waves before us, as soon as we are set to sea: which make young beginners often fear, that they shall never live to reach the haven. He will show thee the greatness of thy former sins, to persuade thee that they shall not be pardoned. he will show thee the strength of thy passions and corruption, to make thee think they will never be overcome. he will show thee the greatness of the opposition and suffering which thou art like to undergo, to make thee think thou shall never persevere. He will do his worst to poverty, losses , crosses, injuries, vexations, and cruelties, yea , and unkind dearest friends, as he did by Job, to ill of God, or of His service. If he can , he will make them thy enemies that are of thine own household. He will stir up thy own father, or mother, or husband, or wife, or brother, or sister, or children, against thee, to persuade or persecute thee from Christ: therefore Christ tells us, that if we hate not all these that is cannot forsake them, and use them as men do hated things; when they would turn us from him, we cannot be his disciples". Look for the worst that the devil can do against thee, if thou hast once lifted thyself against him, in the army of Christ, and resolvest, whatever it cost thee, to be saved. Read heb.xi. But How little cause you have to be discouraged, though earth and hell should do their worst , you may perceive by these few considerations. God is on your side, who hath all your enemies in his hand, and can rebuke them, or destroy them in a moment. O what is the breath or fury of dust or devils, against the Lord Almighty? "If God be for us, who can be against us?" read often that chapter, Rom. viii. In the day when thou didst enter into covenant with God, and he with thee, thou didst enter into the most impregnable rock and fortress, and house thyself in that castle of defense, where thought mayst (modestly)defy all adverse powers of earth or hell. If God cannot save thee, he is not God. And if he will not save thee, he must break his covenant. Indeed, he may resolve to save thee, not from affliction and persecution, but in it, and by it. But in all these sufferings you will "be more than conquerors, through Christ that loveth you;" that is, it is far more desirable and excellent, to conquer by patience, in suffering for Christ, than to conquer our persecutors in the field, by force arms. O think on the saints triumphant boastings in their God:" God is our refuge and strength, a very present help in trouble: therefore will not we fear, though the earth be removed, and though the mountains be carried into the midst of the sea". when his " enemies were many" and "wrested his words daily," and "fought against him, and all their thoughts were against him, " yet he saith, "What time I am afraid, I will trust in thee. in God I will praise his word; in God I have put my trust: I will not fear what flesh can do unto me". Remember Christ's charge, " Be not afraid of them that kill the body, and after that have no more that they can do. But I will forewarn you whom ye shall fear: fear him, which after he hath killed, hath power to cast into hell; yea, I say unto you , Fear him" if all the world were on they side, thou might yet have cause to fear; but to have God on thy side, is infinitely more. Practical works of Richard Baxter,Ch 2 Directions to Weak Christians for Their Establishment and Growth, page 43.

All about them the golden girls, shopping for dainties in Lairville. Even in the midst of the wild-maned winter's chill, skipping about in sneakers and sweatsocks, cream-colored raincoats. A generation in the mold, the Great White Pattern Maker lying in his prosperous bed, grinning while the liquid cools. But he does not know my bellows. Someone there is who will huff and will puff. The sophmores in their new junior blazers, like Saturday's magazines out on Thursday. Freshly covered textbooks from the campus store, slide rules dangling in leather, sheathed broadswords, chinos scrubbed to the virgin fiber, starch pressed into straight-razor creases, Oxford shirts buttoned down under crewneck sweaters, blue eyes bobbing everywhere, stunned by the android synthesis of one-a-day vitamins, Tropicana orange juice, fresh country eggs, Kraft homogenized cheese, tetra-packs of fortified milk, Cheerios with sun-ripened bananas, corn-flake-breaded chicken, hot fudge sundaes, Dairy Queen root beer floats, cheeseburgers, hybrid creamed corn, riboflavin extract, brewer's yeast, crunchy peanut butter, tuna fish casseroles, pancakes and imitation maple syrup, chuck steaks, occasional Maine lobster, Social Tea biscuits, defatted wheat germ, Kellogg's Concentrate, chopped string beans, Wonderbread, Birds Eye frozen peas, shredded spinach, French-fried onion rings, escarole salads, lentil stews, sundry fowl innards, Pecan Sandies, Almond Joys, aureomycin, penicillin, antitetanus toxoid, smallpox vaccine, Alka-Seltzer, Empirin, Vicks VapoRub, Arrid with chlorophyll, Super Anahist nose spray, Dristan decongestant, billions of cubic feet of wholesome, reconditioned breathing air, and the more wholesome breeds of fraternal exercise available to Western man. Ah, the regimented good will and force-fed confidence of those who are not meek but will inherit the earth all the same.

BILL: That moment of slaughter, for me, in my experience—and I would suspect for most sensitive animal husbandry farmers—that’s when you understand destiny and dominion. Because you have brought that animal to its death. It’s alive, and you know when that door goes up and it goes in there that it’s over. It’s the most troubling moment for me, that moment when they are lined up at the slaughterhouse. I don’t know quite how to explain it. That’s the marriage of life and death. That’s when you realize, “God, do I really want to exercise dominion and transform this wonderful living creature into commodity, into food?” “And how do you resolve that?” BILL: Well, you just take a deep breath. It doesn’t get easier with numbers. People think it gets easier. You take a deep breath? For a moment that sounds like a perfectly reasonable response. It sounds romantic. For a moment, ranching feels more honest: facing the hard issues of life and death, dominion and destiny. Or is the deep breath really just a resigned sigh, a halfhearted promise to think about it later? Is the deep breath confrontation or shallow avoidance? And what about the exhalation? It isn’t enough to breathe the world’s pollution in. Not responding is a response—we are equally responsible for what we don’t do. In the case of animal slaughter, to throw your hands in the air is to wrap your fingers around a knife handle.

Well, Mr Markham, you that maintain that a boy should not be shielded from evil, but sent out to battle against it, alone and unassisted - not taught to avoid the snares of life, but boldly to rush into them, or over them, as he may - to seek danger rather than shun it, and feed his virtue by temptation - would you-' 'I beg your pardon, Mrs Graham - but you get on too fast. I have not yet said that a boy should be taught to rush into the snares of life - or even wilfully to seek temptation for the sake of exercising his virtue by overcoming it - I only say that it is better to arm and strengthen your hero, than to disarm and enfeeble the foe; and if you were to rear an oak sapling in a hot-house, tending it carefully night and day, and shielding it from every breath of wind, you could not expect it to become a hardy tree, like that which has grown up on the mountain-side, exposed to all the action of the elements, and not even sheltered form the shock of the tempest.' 'Granted; but would you use the same arguments with regard to a girl?' 'Certainly not.' 'No; you would have her to be tenderly and delicately nurtured, like a hot-house plant - taught to cling to others for direction and support, and guarded, as much as possible, from the very knowledge of evil. But will you be so good as to inform me why you make this distinction? Is it that you think she has no virtue?' 'Assuredly not.' 'Well, but you affirm that virtue is only elicited by temptation; and you think that a woman cannot be too little exposed to temptation, or too little acquainted with vice, or anything connected therewith. It must be, either, that you think she is essentially so vicious, or so feeble-minded that she cannot withstand temptation - and though she may be pure and innocent as long as she is kept in ignorance and restraint, yet, being destitute of real virtue, to teach her how to sin, is at once to make her a sinner, and the greater her knowledge, the wider her liberty, the deeper will be her depravity - whereas, in the nobler sex, there is a natural tendency to goodness, guarded by a superior fortitude, which, the more it is exercised by trials and dangers, it is only further developed-' 'Heaven forbid that I should think so!' I interrupted her at last. 'Well then, it must be that you think they are both weak and prone to err, and the slightest error, the nearest shadow of pollution, will ruin the one, while the character of the other will be strengthened and embellished - his education properly finished by a little practical acquaintance with forbidden things. Such experience, to him (to use a trite simile), will be like the storm to the oak, which, though it may scatter the leaves, and snap the smaller branches, serves but to rivet the roots, and to harden and condense the fibres of the tree. You would have us encourage our sons to prove all things by their own experience, while our daughters must not even profit by the experience of others.

Hymn to Mercury : Continued 71. Sudden he changed his plan, and with strange skill Subdued the strong Latonian, by the might Of winning music, to his mightier will; His left hand held the lyre, and in his right The plectrum struck the chords—unconquerable Up from beneath his hand in circling flight The gathering music rose—and sweet as Love The penetrating notes did live and move 72. Within the heart of great Apollo—he Listened with all his soul, and laughed for pleasure. Close to his side stood harping fearlessly The unabashed boy; and to the measure Of the sweet lyre, there followed loud and free His joyous voice; for he unlocked the treasure Of his deep song, illustrating the birth Of the bright Gods, and the dark desert Earth: 73. And how to the Immortals every one A portion was assigned of all that is; But chief Mnemosyne did Maia's son Clothe in the light of his loud melodies;— And, as each God was born or had begun, He in their order due and fit degrees Sung of his birth and being—and did move Apollo to unutterable love. 74. These words were winged with his swift delight: 'You heifer-stealing schemer, well do you Deserve that fifty oxen should requite Such minstrelsies as I have heard even now. Comrade of feasts, little contriving wight, One of your secrets I would gladly know, Whether the glorious power you now show forth Was folded up within you at your birth, 75. 'Or whether mortal taught or God inspired The power of unpremeditated song? Many divinest sounds have I admired, The Olympian Gods and mortal men among; But such a strain of wondrous, strange, untired, And soul-awakening music, sweet and strong, Yet did I never hear except from thee, Offspring of May, impostor Mercury! 76. 'What Muse, what skill, what unimagined use, What exercise of subtlest art, has given Thy songs such power?—for those who hear may choose From three, the choicest of the gifts of Heaven, Delight, and love, and sleep,—sweet sleep, whose dews Are sweeter than the balmy tears of even:— And I, who speak this praise, am that Apollo Whom the Olympian Muses ever follow: 77. 'And their delight is dance, and the blithe noise Of song and overflowing poesy; And sweet, even as desire, the liquid voice Of pipes, that fills the clear air thrillingly; But never did my inmost soul rejoice In this dear work of youthful revelry As now. I wonder at thee, son of Jove; Thy harpings and thy song are soft as love. 78. 'Now since thou hast, although so very small, Science of arts so glorious, thus I swear,— And let this cornel javelin, keen and tall, Witness between us what I promise here,— That I will lead thee to the Olympian Hall, Honoured and mighty, with thy mother dear, And many glorious gifts in joy will give thee, And even at the end will ne'er deceive thee.' 79. To whom thus Mercury with prudent speech:— 'Wisely hast thou inquired of my skill: I envy thee no thing I know to teach Even this day:—for both in word and will I would be gentle with thee; thou canst reach All things in thy wise spirit, and thy sill Is highest in Heaven among the sons of Jove, Who loves thee in the fulness of his love. 80. 'The Counsellor Supreme has given to thee Divinest gifts, out of the amplitude Of his profuse exhaustless treasury; By thee, 'tis said, the depths are understood Of his far voice; by thee the mystery Of all oracular fates,—and the dread mood Of the diviner is breathed up; even I— A child—perceive thy might and majesty.

One day in the dojo (the martial-arts studio) before our karate class began, I witnessed the power of a concentrated focus unlike anything that I’d ever seen growing up in the heartland of northern Missouri. On that day, our instructor walked into the room and asked us to do something very different from the form and movement practices that were familiar to us. He explained that he would seat himself in the center of the thick mat where we honed our skills, close his eyes, and go into a meditation. During this exercise, he would stretch his arms out on either side of his body, with his palms open and facedown. He asked us to give him a couple of minutes to “anchor” himself in this T position and then invited us to do anything that we could to move him from his place. The men in our class outnumbered the women by about two to one, and there had always been a friendly competition between the sexes. On that day, however, there was no such division. Together, we all sat close to our instructor, silent and motionless. We watched as he simply walked to the center of the mat, sat down with his legs crossed, closed his eyes, held out his arms, and changed his breathing pattern. I remember that I was fascinated and observed closely as his chest swelled and shrank, slower and slower with each breath until it was hard to tell that he was breathing at all. With a nod of agreement, we moved closer and tried to move our instructor from his place. At first, we thought that this was going to be an easy exercise, and only a few of us tried. As we grabbed his arms and legs, we pushed and pulled in different directions with absolutely no success. Amazed, we changed our strategy and gathered on one side of him to use our combined weight to force him in the opposite direction. Still, we couldn’t even budge his arms or the fingers on his hands! After a few moments, he took a deep breath, opened his eyes, and with the gentle humor we’d come to respect, he asked, “What happened? How come I’m still sitting here?” After a big laugh that eased the tension and with a familiar gleam in his eyes, he explained what had just happened. “When I closed my eyes,” he said, “I had a vision that was like a dream, and that dream became my reality. I pictured two mountains, one on either side of my body, and myself on the ground between the peaks.” As he spoke, I immediately saw the image in my mind’s eye and felt that he was somehow imbuing us with a direct experience of his vision. “Attached to each of my arms,” he continued, “I saw a chain that bound me to the top of each mountain. As long as the chains were there, I was connected to the mountains in a way that nothing could change.” Our instructor looked around at the faces that were riveted on each word he was sharing. With a big grin, he concluded, “Not even a classroom full of my best students could change my dream.” Through a brief demonstration in a martial-arts classroom, this beautiful man had just given each of us a direct sense of the power to redefine our relationship to the world. The lesson was less about reacting to what the world was showing us and more about creating our own rules for what we choose to experience. The secret here is that our instructor was experiencing himself from the perspective that he was already fixed in one place on that mat. In those moments, he was living from the outcome of his meditation. Until he chose to break the chains in his imagination, nothing could move him. And that’s precisely what we found out.

I'm unaccustomed to being cooped up all day-I really must insist that you permit me to enjoy a short walk." "Not on your life," Fletcher growled. From the sound, Breckenridge realized the group had moved closer to the tap. "You don't need to think you're going to give us the slip so easily," Fletcher said again. "My dear good man"-Heather with her nose in the air; Breckenridge could tell by her tone-"just where in this landscape of empty fields do you imagine I'm going to slip to?" Cobbins opined that she might try to steal a horse and ride off. "Oh,yes-in a round gown and evening slippers," Heather jeered. "But I wasn't suggesting you let me ramble on my own-Martha can come with me." That was Martha's cue to enter the fray, but Heather stuck to her guns, refusing to back down through the ensuing, increasingly heated verbal stoush. Until Fletcher intervened, aggravated frustration resonating in his voice. "Look you-we're under strict orders to keep you safe, not to let you wander off to fall prey to the first shiftless rake who rides past and takes a fancy to you." Silence reigned for half a minute, then Heather audibly sniffed. "I'll have you know that shiftless rakes know better than to take a fancy to me." Not true, Breckenridge thought, but that wasn't the startling information contained in Fletcher's outburst. "Come on, Heather-follow up." As if she'd heard his muttered exhortation, she blithely swept on. "But if rather than standing there arguing, you instead treated me like a sensible adult and told me what your so strict orders with respect to me were, I might see my way to complying-or at least to helping you comply with them." Breckenridge blinked as he sorted through that pronouncement; he could almost feel for Fletcher when he hissed out a sigh. "All right," Fletcher's frustration had reached breaking point. "If you must know, we're to keep you safe from all harm. We're not to let a bloody pigeon pluck so much as a hair from your head. We're to deliver you up in prime condition, exactly as you were when he grabbed you." From the change in Fletcher's tone, Breckenridge could visualize him moving closer to tower over Heather to intimidate her into backing down; he could have told him it wouldn't work. "So now you see," Fletcher went on, voice low and forceful, "that it's entirely out of the question for you to go out for any ramble." "Hmm." Heather's tone was tellingly mild. Fletcher was about to get floored by an uppercut. For once not being on the receiving end, Breckenridge grinned and waited for it to land. "If, as you say, your orders are to-do correct me if I'm wrong-keep me in my customary excellent health until you hand me over to your employer, then, my dear Fletcher, that will absolutely necessitate me going for a walk. Being cooped up all day in a carriage has never agreed with me-if you don't wish me to weaken or develop some unhealthy affliction, I will require fresh air and gentle exercise to recoup." She paused, then went on, her tone one of utmost reasonableness, "A short excursion along the river at the rear of the inn, and back, should restore my constitution." Breckenridge was certain he could hear Fletcher breathing in and out through clenched teeth. A fraught moment passed on, then, "Oh, very well! Martha-go with her. Twenty minutes, do you hear? Not a minute more." "Thank you, Fletcher. Come, Martha-we don't want to waste the light." Breckenridge heard Heather, with the rather slower Martha, leave the inn by the main door. He sipped his ale, waited. Eventually, Fletcher and Cobbins climbed the stairs, Cobbins grumbling, Fletcher ominously silent. The instant they passed out of hearing, Breckenridge stood, stretched, then walked out of the tap and into the foyer. Seconds later, he slipped out of the front door.

Action Step: Nourished by “Light” You can prove to yourself how nourishing a new word can be once it begins to be your personal theme. Let’s use the word light. Since it’s the opposite of heavy, this word is one of the best for our purposes. The more you bring light into your life, the easier it will be to lose weight. Why? Because light covers so many positive experiences. Look at the following usages: Lighthearted Light-handed Enlightened Feeling light and bright The light of inspiration Lightness of being The light of the soul The light of God If you had these things in your life, it would be much easier for your body to be light. Your mind would be sending messages that are the opposite of heavy, dull, inert, tired, bored, dark, unenlightened. Start to rid yourself of those messages and let your body conform to lightness and all of its positive connotations. With this background, you can proceed to use light in various ways, beginning with the physical sensation of being light. Exercise: Filling with Light Sit in a quiet room by yourself. Close your eyes and take a few deep breaths until you feel centered and ready. (It’s best to sit upright if you can rather than lounging back in your chair.) Breathing normally, visualize light filling your chest each time you inhale. The light is soft, warm, and white. Watch it suffuse your chest. Now exhale normally, but leave the light inside. On your next breath, take in more light. See the light filling your chest now begin to suffuse the rest of your body, moving down into your abdomen. Don’t force the visualization, and don’t worry if you have trouble seeing the light—even a faint sense of white light is good enough. With each breath, let the light suffuse your arms, then your hands all the way to the fingertips. Let it suffuse your legs down to your toes. Finally, send the light into your head and out the top in a beam that reaches high. Sit with the light for a few moments, then lift your arms, letting them float upward as if the light is causing them to rise. You are like a balloon filled completely with light. Enjoy the sensation, then open your eyes. This is a good exercise to counteract feelings of dullness, heaviness, fatigue, and sadness. The sensation of being physically light, paired with the visualization of inner light, creates a big change in how you relate to your body.

What the devil was Davy doing up there with a marlinespike? That’s what I’d like to know. It’s a sailors duty.” She put her head in her hands. “I’m afraid that’s my fault, too. I’d been talking to him about moving up to the forecastle, and I…I think he wanted to impress me.” Gray choked on a laugh. “Well, of course he did. You ought to take care how you bat those eyelashes, sweetheart. One of these days, you’re likely to knock a man overboard.” The legs of her chair scraped the floor as she stood. The color returned to her cheeks. “If Davy was trying to impress me, it’s as much your fault as mine.” “How is that my fault?” Gray’s frustration came right back to a boil. He hated himself for growling at her, but he couldn’t seem to help it. “You’re the one who humiliated him in front of the crew, with all those questions. You goaded him into saying he…well, you know what he said.” “Yes, I know what he said.” Gray stepped toward her until only the table separated them. “I know what he said. And don’t pretend you didn’t enjoy it. Don’t pretend you don’t use those men to feed your vanity.” “My vanity? What would you know about feeding my vanity? You don’t so much as breathe in my direction. At least the sailors speak to me. And if that entire ‘Kind of the Sea’ display wasn’t one long exercise in feeding your own vanity, I’m sure I don’t know what is.” She jabbed one finger on the tabletop and lowered her voice. “Those men may flirt with me, but they worship you. You know it. You wanted to feel it. Bask in it. And you did so at Davy’s expense.” “At least I only teased the boy. I’m not the one poised to break his heart.” She blinked. “It’s only infatuation. He’s not really in love with me.” He pounded the table. “Of course the boy’s in love with you! They all are. You talk to them, you listen to their stories-even Wiggins’s prattling, God only knows why. You draw them little sketches, you make them paintings for Christmas. You remind them of everything they’ve left behind, everything they pray they’ll one day hold again. And you do it all looking like some sort of Botticelli goddess, surely the most beautiful thing they’ve ever laid eyes on. Damn it, how’s a man to keep from falling in love with you?” Silence. She stared at him. She blinked. Her lips parted, and she drew a quick breath. Say something, Gray silently pleaded. Anything. But she only stared at him. What the hell had he just said? Was it truly that bad? He frowned, reliving the past minute in his mind. Oh, God. Gray rubbed his face with one hand, then gave a sharp tug on his hair. It was that bad. Damn it to hell. If Joss were here, he’d have a good laugh at his expense.