Spiral Upward Quotes

We are not going in circles, we are going upwards. The path is a spiral; we have already climbed many steps.

it’s a never-ending upward spiral. And if you think at any point you’re allowed to stop climbing, I’m afraid you’re missing the point. Because the joy is in the climb itself.

Be as patient and kind with yourself as you would be with a cute little puppy that you’re trying to house-train. Stressing the puppy out will only make it pee on the floor.

For the first thirty years of your life you make your habits. For the last thirty years of your life, your habits make you.

Focusing on the present helps reduce anxiety and worry,

Improving your ability to stay present, a practice known as “mindfulness,” helps enhance these activations and leads to long-term improvements in anxiety and worrying.

In mountaineering, if you’re stuck in a bad situation and you don’t know the right way out, you just have to pick a direction and go. It doesn’t have to be the best direction; there may not even be a best direction. You certainly don’t have enough information to know for sure. So if you start down a path and end up at a cliff, you’ll just have to pick another direction from there. Because guess what? In a dire situation, you can’t be certain of the right path; what you do know is that if you sit there and do nothing, you’re screwed.

How can the heart and mind work together? The mind wants logic and to travel in straight lines, while the heart wants to be free and travel upward in spirals to dizzying heights.

Actually, however, life begins less by reaching upward, than by turning upon itself. But what a marvelously insidious, subtle image of life a coiling vital principle would be! And how many dreams the leftward oriented shell, or one that did not conform to the rotation of its species, would inspire!

Shh!" said Ford. "It's conical. So what you do is, you see, you fill it with fine white sand, alright? Or sugar. Fine white sand, and/or sugar. Anything. Doesn't matter. Sugar's fine. And when it's full, you pull the plug out... are you listening?" "I'm listening." "You pull the plug out, and it all just twirls away, twirls away you see, out of the plughole. "Clever." "That's not the clever bit. This is the clever bit, I remember now that this is the clever bit. The clever bit is that you then thread the film in the projector... backwards!" "Backwards?" "Yes. Threading it backwards is definitely the clever bit. So then, you just sit and watch it, and everything just appears to spiral upwards out of the plughole and fill the bath. See?" "And that's how the Universe began is it?" said Arthur. "No," said Ford, "but it's a marvelous way to relax.

You can change dopamine and the dorsal striatum with exercise. You can boost serotonin with a massage. You can make decisions and set goals to activate the ventromedial prefrontal cortex. You can reduce amygdala activity with a hug and increase anterior cingulate activity with gratitude. You can enhance prefrontal norepinephrine with sleep.

From the first note I knew it was different from anything I had ever heard.... It began simply, but with an arresting phrase, so simple, but eloquent as a human voice. It spoke, beckoning gently as it unwound, rising and tensing. It spiraled upward, the tension growing with each repeat of the phrasing, and yet somehow it grew more abandoned, wilder with each note. His eyes remained closed as his fingers flew over the strings, spilling forth surely more notes than were possible from a single violin. For one mad moment I actually thought there were more of them, an entire orchestra of violins spilling out of this one instrument. I had never heard anything like it--it was poetry and seduction and light and shadow and every other contradiction I could think of. It seemed impossible to breathe while listening to that music, and yet all I was doing was breathing, quite heavily. The music itself had become as palpable a presence in that room as another person would have been--and its presence was something out of myth.

Worrying is often triggered by wanting to make the perfect choice or by trying to maximize everything. When buying a used car, you want one that is cheap, reliable, safe, sexy, the right color, and fuel efficient. Unfortunately, no single option is likely to be the best in all those dimensions. If you try to have the best of everything, you’re likely to be paralyzed by indecision or dissatisfied with your choice. In fact, this kind of “maximizing” has been proven to increase depression.

Making a decision, even a tiny decision, starts shedding light on ways to improve your life.

Unfortunately, people with depression tend to create nebulous goals that are poorly defined, which makes progress and achievement difficult.

Shift your focus to what’s occurring right now. This is why Buddhist monks and yogis practice nonjudgmental awareness—the process of being aware of the present, without attaching emotional reactivity to it. This mindfulness practice cuts off worry and anxiety at the source.

People conceptualize conditioning in different ways," he said. "Some think it's a ladder straight up. Others see plateaus, blockages, ceilings. I see it as a geometric spiraling upward, with each spin of the circle taking you a different distance upward. Some spins may even take you downward, just gathering momentum for the next upswing. Sometimes you will work your fanny off and see very little gain; other times you will amaze yourself and not really know why.

Go out in the sunlight. Bright sunlight helps boost the production of serotonin. It also improves the release of melatonin, which helps you get a better night’s sleep. So if you’re stuck inside, make an effort to go outside for at least a few minutes in the middle of the day. Go for a walk, listen to some music, or just soak in the sun.

In a commencement address in 2012, author and graphic novelist Neil Gaiman made the keen observation that “if you’re making mistakes, it means you’re out there doing something.

My life has been full of terrible misfortunes, most of which never happened.

Similarly, expressing gratitude activates serotonin production, which improves your mood and allows you to overcome bad habits, giving you more to be grateful for.

Fear is a response to actual danger that is right here, right now, while anxiety is concern for events that only might happen—events

Change also comes when we learn to do something different, to make choices in our thinking and daily routines that interrupt a downward spiral and create an upward one.

Acceptance, on the other hand, teaches that how you feel is simply how you feel. It’s neither good nor bad. It just is. And interestingly, when you’re stewing in negative emotions, accepting them often helps them dissipate, like an early morning mist beneath a ray of sun.

In particular, aerobic exercises, like running and biking, are best at boosting serotonin. Interestingly, if you try to do too much exercise or feel forced to do it, it may not have the right effect.

Go for good enough. Worrying is often triggered by wanting to make the perfect choice or by trying to maximize everything. When buying a used car, you want one that is cheap, reliable, safe, sexy, the right color, and fuel efficient. Unfortunately, no single option is likely to be the best in all those dimensions. If you try to have the best of everything, you’re likely to be paralyzed by indecision or dissatisfied with your choice. In fact, this kind of “maximizing” has been proven to increase depression. So don’t try to make the most amazing dinner; start out by just making a good dinner. Don’t try to be the perfect parent; just be a good one. Don’t try to be your happiest; just be happy.

it. I think of the Zone of Genius as a continuous spiral. You go higher and higher every day as you expand your capacity for more love, abundance, and success. It’s an upward journey with no upper limit.

Most people are afflicted with an inability to say what they see or think. They say there’s nothing more difficult than to define a spiral in words; they claim it is necessary to use the unliterary hand, twirling it in a steadily upward direction, so that human eyes will perceive the abstract figure immanent in wire spring and a certain type of staircase. But if we remember that to say is to renew, we will have no trouble defining a spiral; it’s a circle that rises without ever closing. I realize that most people would never dare to define it this way, for they suppose that defining is to say what others want us to say rather than what’s required for the definition. I’ll say it more accurately: a spiral is a potential circle that winds round as it rises, without ever completing itself. But no, the definition is still abstract. I’ll resort to the concrete, and all will become clear: a spiral is a snake without a snake, vertically wound around nothing. All literature is an attempt to make life real. All of us know, even when we act on what we don’t know, life is absolutely unreal in its directly real form; the country, the city and our ideas are absolutely fictitious things, the offspring of our complex sensation of our own selves. Impressions are incommunicable unless we make them literary. Children are particularly literary, for they say what they feel not what someone has taught them to feel. Once I heard a child, who wished to say that he was on the verge of tears, say not ‘I feel like crying’, which is what an adult, i.e., an idiot, would say but rather, ’ I feel like tears.’ And this phrase -so literary it would seem affected in a well-known poet, if he could ever invent it - decisively refers to the warm presence of tears about to burst from eyelids that feel the liquid bitterness. ‘I feel like tears’! The small child aptly defined his spiral. To say! To know how to say! To know how to exist via the written voice and the intellectual image! This is all that matters in life; the rest is men and women, imagined loves and factitious vanities, the wiles of our digestion and forgetfulness, people squirming- like worms when a rock is lifted - under the huge abstract boulder of the meaningless blue sky.

Ideas become reality. once you hit that reality, you get a new idea. it's a virtuous upward spiral. However, the majority are satisfied living within the idea of the reality instead of the reality of the idea.

The big problem with the downward spiral of depression is that it doesn’t just get you down, it keeps you down. Depression is a very stable state—your brain tends to think and act in ways that keep you depressed.

That can also include feeling fatigued and unmotivated. These bad habits are primarily caused by disrupted activity in the striatum, which is an ancient subcortical region deep below the surface that we inherited from the dinosaurs.

People often think depression is just being sad all the time, but it’s far more than that. In fact, people with depression do not necessarily feel sad—they often feel numb, like an emptiness where emotion should be. Hopeless and helpless.

A million years ago, some early human looked at a cave and said, “I think I’ll go check it out.” His friend was a little more anxious and grunted back, “Not sure that’s such a good idea.” And guess what? The first guy got eaten by a bear and the second guy is your ancestor.

Exercise beforehand. Walk up and down the stairs twice. Do ten sit-ups. Jog around the block. You were going to have the reward anyway, so just insert a little activity into your inactivity. And when you feel that you earned that television show or that ice cream, it’s even more enjoyable.

When you have any sort of intense emotional reaction, you have a choice: look for proof that you should feel it even deeper or look for the thought process that is triggering the emotion. One takes you on a downwards spiral, while the other upwards. One breeds toxic patterns, the other awareness. The choice is yours.

Each electrical pulse—and resulting squirt of neurotransmitter—is not an order commanding the next neuron’s actions; it is more like a vote on what the next neuron should do. The whole pattern of activity is like a presidential election. Everyone votes on who the president should be, and depending on those votes, the country veers off in one direction or another. If you can change the number of votes in a few key swing states by only a few percentage points, you can dramatically change the course of the country. The same is true of the brain. By changing the firing rate of neurons in a few key regions, you can influence the pattern of activity in the entire brain.

Massage reduces pain because the oxytocin system activates painkilling endorphins. Massage also improves sleep and reduces fatigue by increasing serotonin and dopamine and decreasing the stress hormone cortisol. So if you’re feeling out of sorts, get a massage. You’ll be actively triggering the neurotransmitter systems that work to make you happier.

In fact, while most people were worried that talking with a stranger would be unpleasant, after doing so, they actually had a happier commute.

I long for that upward spiraling depth art brings into one's soul consciousness.

You can turn a tendency toward a downward spiral of depression and anxiety into an upward spiral of joy and clarity in your life.

depression generally involves a problem with how the thinking and feeling circuits in the brain get out of whack.

Planning your response to stressful situations can increase prefrontal norepinephrine, and calm the limbic system, helping you feel more in control.

Awareness does not require emotion, because emotion and awareness are mediated by different brain regions.

So if you tend to worry, reduce your options and make quick decisions whenever possible. As soon as you make a decision, however small, everything starts to feel more manageable—

I was no longer a girl orphaned, a woman lost. I was the song, spiraling upward. A water spirit, dancing in the light.

So when a colleague stops you in the hallway at work to say hello and ask about your day, the brief interaction actually sparks a continual upward spiral of happiness and its inherent rewards.

Gratitude Improves Activity in Dopamine Circuits. The benefits of gratitude start with the dopamine system, because feeling grateful activates the brain stem region that produces dopamine. Additionally, gratitude toward others increases activity in social dopamine circuits, which makes social interactions more enjoyable. Keep a gratitude journal. Take a few minutes every day to write down three things you’re grateful for. To make it a better habit, try doing it at the same time every day. If you can’t think of three things, just write one. If you can’t think of even one thing, just write, “I’m grateful for the food I ate today” or “I’m grateful for the clothes I’m wearing.” Even if a situation is 90 percent what you don’t want, you can still be grateful for the other 10 percent.

Upward growth occurs in cycles that build upon each other in an ascending spiral of capacity and understanding. They are often not easy, but they are always beneficial. As you walk the path of righteousness, you will grow in strength, understanding, and self­esteem. You will discover hidden talents and unknown capacities. The whole course of your life may be altered for your happiness and the Lord’s purposes.

According to Thoth, because of the placement of the Great Pyramid on the Earth connecting into the Earth's huge geometrical field - specifically the octahedral field of the Earth, which is equivalent to our own fields - and because of the pyramid's mass and the geometries used in it, the white-light energy field spirals upward and becomes extremely strong, stretching all the way out to the center of the galaxy. The dark-light energy comes in from above, spirals through zero point and connects with the center of the Earth. In this way the Great Pyramid connects the center of the Earth to the center of our galaxy.

A map of Esmeralda should include, marked in different colored inks, all these routes, solid and liquid, evident and hidden. It is more difficult to fix on the map the routes of the swallows, who cut the air over the roofs, dropping long invisible parabolas with their still wings, darting to gulp a mosquito, spiraling upward, grazing a pinnacle, dominating from every point of their airy paths all the points of the city.

Boosting serotonin leads to a better mood and a greater ability to set goals and avoid bad habits. Increasing norepinephrine means better concentration and lower stress. And more dopamine generally means more enjoyment.

Encased in an elaborate illusion of unlimited power and progress, each of us subscribes, at least until one’s mid-life crisis, to the belief that existence consists of an eternal, upward spiral of achievement, dependent on will alone. This

The dorsal striatum says, “Let’s do it this way, because we’ve always done it this way.” And the prefrontal cortex says, “But that won’t help us get where we want to go.” Meanwhile, the nucleus accumbens says, “Ooh, that cupcake looks delicious.

And he believed it too, believed, in that moment, that the arrow he had made for himself would continue its long upward motion. As if there was no possibility of return, no aphelion or perihelion to chart the long spiral of his orbit around whatever false burning center he had made. Know this. That the things that go into the fire are forever changed. That all you have ever done can be measured not by distance but by circumference. That these twin spirals of smoke: they are your life, rising in curls.

The prefrontal cortex chooses what to do based on what’s good for us in the long term. The nucleus accumbens chooses what to do based on what’s the most immediately pleasurable. And the dorsal striatum chooses what to do based on what we’ve done before.

The upward spiral was checked from the mid-1980s and reversed around 1990. For the last couple of decades, the G7 share has been torqueing downward at a mighty pace. Today it is back to the level that it first attained at the very beginning of the nineteen century.

History is cyclical in nature, the evidence shows us. What is today, was before. What was yesterday, will be tomorrow. We need to learn from our mistakes, so that instead of travelling endlessly in a repetitious cycle, we move in an upward spiral toward perfection and utopia.

yet energy flowed between them. As her surrender and response heightened his own pleasure and increased his ability to read her, he could play her better, which increased her response, and on and on, spiraling upward into the instinctive dance linking a dominant and submissive.

Often when we try to start a good habit and then slip up, we describe it as a failure of willpower. But sticking to a good habit is not simply a matter of willpower. You have willpower only insofar as your prefrontal cortex is paying attention and has enough serotonin to work properly.

Stay in the now. Pay attention to the things that are happening now, and don’t pay attention to the things that aren’t happening now. Focusing on the present helps reduce anxiety and worry, because it decreases emotional, self-focused processing in the ventromedial prefrontal cortex. Attention to the present also increases dorsolateral and ventrolateral prefrontal activity, allowing these regions to calm the amygdala.15 Improving your ability to stay present, a practice known as “mindfulness,” helps enhance these activations and leads to long-term improvements in anxiety and worrying.

In the 1960s, depression was thought to be a matter of having too little of the neurotransmitter norepinephrine. Then, a few years later, the theory changed to a deficiency of serotonin. We now know it’s much more complicated. Sure serotonin and norepinephrine are involved, but so are dopamine and numerous other neurochemicals.

Another inventor, J. B. McComber, representing the Chicago-Tower Spiral-Spring Ascension and Toboggan Transportation Company, proposed a tower with a height of 8,947 feet, nearly nine times the height of the Eiffel Tower, with a base one thousand feet in diameter sunk two thousand feet into the earth. Elevated rails would lead from the top of the tower all the way to New York, Boston, Baltimore, and other cities. Visitors ready to conclude their visit to the fair and daring enough to ride elevators to the top would then toboggan all the way back home. “As the cost of the tower and its slides is of secondary importance,” McComber noted, “I do not mention it here, but will furnish figures upon application.” A third proposal demanded even more courage from visitors. This inventor, who gave his initials as R. T. E., envisioned a tower four thousand feet tall from which he proposed to hang a two-thousand-foot cable of “best rubber.” Attached at the bottom end of this cable would be a car seating two hundred people. The car and its passengers would be shoved off a platform and fall without restraint to the end of the cable, where the car would snap back upward and continue bouncing until it came to a stop. The engineer urged that as a precaution the ground “be covered with eight feet of feather bedding.

Just ten minutes of exercise had significantly altered their dopamine circuits and increased their willpower. Yes, pedaling a couple miles on a stationary bike while reading the latest issue of People won’t solve all your problems, but for your brain, it’s a heckuva lot better than just sitting there, and it’s a great kick start to an upward spiral.

Matter would have the universe a uniform dispersion, motionless, complete. Spirit would have an earth, a heaven and a hell, whirl and conflict, an incandescent sun to drive away the dark, to illuminate good and evil, would have thought, memory, desire, would build a stairway of forms increasing in complexity, inclusiveness, to a heaven ever receding above, changing always in configuration, becoming when reached but the way to more distant heavens, the last . . . but there is no last, for spirit tends upward without end, wanders, spirals, dips, but tends ever upward, ruthlessly using lower forms to create higher forms, moving toward ever greater inwardness, consciousness, spontaneity, to an ever greater freedom.

Fortunately, suppressing an impulse doesn’t always have to decrease your dopamine—it can actually feel good. The key is the prefrontal cortex, which is responsible for pursuing long-term goals and has the ability to modulate dopamine release in the nucleus accumbens. So suppressing an impulse can be rewarding, as long as it’s in service of your larger values.

The mandala serves a conservative purpose—namely, to restore a previously existing order. . . . [W]hat restores the old order simultaneously involves some element of new creation. In the new order the old pattern returns at a higher level. The process is that of an ascending spiral, which grows upward while simultaneously returning again and again to the same point.

More recently, Dallas Willard put it this way: Desire is infinite partly because we were made by God, made for God, made to need God, and made to run on God. We can be satisfied only by the one who is infinite, eternal, and able to supply all our needs; we are only at home in God. When we fall away from God, the desire for the infinite remains, but it is displaced upon things that will certainly lead to destruction.5 Ultimately, nothing in this life, apart from God, can satisfy our desires. Tragically, we continue to chase after our desires ad infinitum. The result? A chronic state of restlessness or, worse, angst, anger, anxiety, disillusionment, depression—all of which lead to a life of hurry, a life of busyness, overload, shopping, materialism, careerism, a life of more…which in turn makes us even more restless. And the cycle spirals out of control. To make a bad problem worse, this is exacerbated by our cultural moment of digital marketing from a society built around the twin gods of accumulation and accomplishment. Advertising is literally an attempt to monetize our restlessness. They say we see upward of four thousand ads a day, all designed to stoke the fire of desire in our bellies. Buy this. Do this. Eat this. Drink this. Have this. Watch this. Be this. In his book on the Sabbath, Wayne Muller opined, “It is as if we have inadvertently stumbled into some horrific wonderland.”6 Social media takes this problem to a whole new level as we live under the barrage of images—not just from marketing departments but from the rich and famous as well as our friends and family, all of whom curate the best moments of their lives. This ends up unintentionally playing to a core sin of the human condition that goes all the way back to the garden—envy. The greed for another person’s life and the loss of gratitude, joy, and contentment in our own.

I was playing a lot of sports, and that actually changes dopamine signaling in the brain, which helps make life more enjoyable. And going to class not only altered the habit circuit in my brain, but it also meant that I had to spend some time out in the sun on my way to and from classes, which boosted my serotonin and regulated electrical activity in my brain during sleep.

Notice what you notice. You can’t control the random bits of information that pop into your head. But you can start to notice your biases. When you get annoyed that you’re stuck at a red light think, Oh, that’s interesting. I noticed this red light, but I didn’t notice the last green light I made. In short, try practicing nonjudgmental awareness. Nonjudgmental awareness is a form of mindfulness that simply means noticing without reacting emotionally, even when things don’t turn out as you expected. Awareness does not require emotion, because emotion and awareness are mediated by different brain regions. Noticing a mistake might automatically trigger the emotional amygdala, but becoming aware of your own reaction activates the prefrontal cortex, which calms the amygdala.

New research shows that tackling multiple elements at the same time increases your odds of success, compared to initiating a new diet or exercise program in isolation. Eating, moving, and sleeping well are even easier if you work on all three simultaneously. These three ingredients for a good day build on one another. When these elements are working together, they create an upward spiral and progressively better days.

We are the New World Order. We are the dizzying, upwards spiraling trajectory of the Hegelian dialectic. We are the new, bright, glinting, gleaming, sparkling future, as dazzling as fresh crystals of newly fallen snow. We are the new dawn, the new sun in the sky. We are the higher sun and the higher sky for a higher humanity. We are those who escaped from Plato’s Cave of Ignorance and Delusion and discovered the true light.

Even the strongest toward emotion, lust, is unlikely to make you run, whereas fear can do so in an instant. The toward emotions are more subtle, more easily displaced, and harder to build on, than the away emotions. This also explains why upward spirals, where positive emotions beget more positive emotions, are less common than downward spirals, where negative emotions beget more negative emotions. Human beings walk toward, but run away.

Lemon drop?” he tried tentatively. The gargoyle did not move. “Okay,” said Harry, staring at it, “Pear Drop. Er — Licorice Wand. Fizzing Whizbee. Drooble’s Best Blowing Gum. Bertie Bott’s Every Flavor Beans . . . oh no, he doesn’t like them, does he? . . . oh just open, can’t you?” he said angrily. “I really need to see him, it’s urgent!” The gargoyle remained immovable. Harry kicked it, achieving nothing but an excruciating pain in his big toe. “Chocolate Frog!” he yelled angrily, standing on one leg. “Sugar Quill! Cockroach Cluster!” The gargoyle sprang to life and jumped aside. Harry blinked. “Cockroach Cluster?” he said, amazed. “I was only joking. . . .” He hurried through the gap in the walls and stepped onto the foot of a spiral stone staircase, which moved slowly upward as the doors closed behind him, taking him up to a polished oak door with a brass door knocker.

Being around other people and developing close relationships feels good for a reason, and that reason is dopamine. Thus it’s not surprising that dopamine and oxytocin interact with each other. Dopamine neurons connect to the part of the hypothalamus where oxytocin is produced, and oxytocin stimulates the area of the brain stem where dopamine is produced. In addition, the dopamine-rich nucleus accumbens receives input from oxytocin neurons.

We are created with an inner drive and necessity that sends all of us looking for our True Self, whether we know it or not. This journey is a spiral and never a straight line. We are created with an inner restlessness and call that urges us on to the risks and promises of a second half to our life. There is a God-size hole in all of us, waiting to be filled. God creates the very dissatisfaction that only grace and finally divine love can satisfy.

This sequence of creation means, in the second place, not only that life should and will manifest itself more abundantly but also that it will do so in the constant upward spiral—from good to very good—that might serve as the definition of heaven itself. That is Jacob’s Ladder, the process that is eternally making everything as it should be but is somehow also improving, finding new pathways to higher orders of the true, the beautiful, and the good.

Another study showed that humor appreciation also activates the dopamine-rich nucleus accumbens, as well as the brain stem region that produces dopamine, which explains the enjoyable aspect of humor. It also activates areas of the dorsal striatum, which suggests that there is something habitual about humor appreciation. It is something you can practice, something you can get better at. At the very least, you now have a scientific reason to watch funny videos on YouTube.

1.​You believe that, because your therapy has ended, your recovery has ended. 2.​You are willing to continue your recovery, but you are not sure what to work on. You decide that you’ll join a gym and see what happens. 3.​You develop a plan that takes you to the highest level of recovery possible. You know that your plan will change over time. Your plan has built-in goals. Achieving goals gives rise to new goals and new achievements. This forces an upward spiral of recovery.

Everything is interconnected. Gratitude improves sleep. Sleep reduces pain. Reduced pain improves your mood. Improved mood reduces anxiety, which improves focus and planning. Focus and planning help with decision making. Decision making further reduces anxiety and improves enjoyment. Enjoyment gives you more to be grateful for, which keeps that loop of the upward spiral going. Enjoyment also makes it more likely you’ll exercise and be social, which, in turn, will make you happier.

Serotonin—improves willpower, motivation, and mood. Norepinephrine—enhances thinking, focus, and dealing with stress. Dopamine—increases enjoyment and is necessary for changing bad habits. Oxytocin—promotes feelings of trust, love, and connection, and reduces anxiety. GABA—increases feelings of relaxation and reduces anxiety. Melatonin—enhances the quality of sleep. Endorphins—provide pain relief and feelings of elation. Endocannabinoids—improve your appetite and increase feelings of peacefulness and well-being.

Stress changes the dynamics of the conversation. When you’re calm and relaxed, your prefrontal cortex is pretty good at getting its way. But the more anxious or stressed you get, the more the power shifts to the dorsal striatum and nucleus accumbens. That’s why you might be doing fine on your diet until you get in a fight with your significant other. Or you might be exercising regularly until family drama raises its ugly head. When stressed, you usually act out your most deeply engrained routines or become a victim to your impulses.

Getting a massage is also a great way to relax your muscles. Massage reduces pain, stress, and anxiety, and it improves sleep. The wide-ranging effects likely result from the fact that massage boosts your serotonin and dopamine levels and decreases cortisol. Sometimes it’s even helpful to give yourself a massage with a tennis ball by lying on it, leaning against it, or rolling it firmly against your muscles. It probably doesn’t have all the same effects as getting a massage from a person, but it’s cheap and quick, and it can still feel great.

Essentially, the phrase “increasing serotonin activity” can mean a number of different things. It can mean that your brain makes more serotonin or increases receptors for it, or that those receptors just become stickier to serotonin. It can also mean that the serotonin that’s made isn’t broken down as quickly or that the serotonin squirted into the synapse just hangs out for a while—giving it a longer opportunity to bind to the next neuron—instead of being quickly sucked back into the neuron. Changing any one of these factors can increase serotonin activity.

Setting Goals to Increase Dopamine. People are often at their best when working toward a long-term, meaningful goal that they believe is achievable, like earning a degree or getting a promotion. That’s because not only is dopamine released when you finally achieve a long-term goal but it’s also released with each step you make as you move closer to achieving it. Having a goal also allows the prefrontal cortex to more effectively organize your actions. And most importantly, achieving the goal is often less important to happiness than setting the goal in the first place.

Have you ever been in a place where history becomes tangible? Where you stand motionless, feeling time and importance press around you, press into you? That was how I felt the first time I stood in the astronaut garden at OCA PNW. Is it still there? Do you know it? Every OCA campus had – has, please let it be has – one: a circular enclave, walled by smooth white stone that towered up and up until it abruptly cut off, definitive as the end of an atmosphere, making room for the sky above. Stretching up from the ground, standing in neat rows and with an equally neat carpet of microclover in between, were trees, one for every person who’d taken a trip off Earth on an OCA rocket. It didn’t matter where you from, where you trained, where your spacecraft launched. When someone went up, every OCA campus planted a sapling. The trees are an awesome sight, but bear in mind: the forest above is not the garden’s entry point. You enter from underground. I remember walking through a short tunnel and into a low-lit domed chamber that possessed nothing but a spiral staircase leading upward. The walls were made of thick glass, and behind it was the dense network you find below every forest. Roots interlocking like fingers, with gossamer fungus sprawled symbiotically between, allowing for the peaceful exchange of carbon and nutrients. Worms traversed roads of their own making. Pockets of water and pebbles decorated the scene. This is what a forest is, after all. Don’t believe the lie of individual trees, each a monument to its own self-made success. A forest is an interdependent community. Resources are shared, and life in isolation is a death sentence. As I stood contemplating the roots, a hidden timer triggered, and the lights faded out. My breath went with it. The glass was etched with some kind of luminescent colourant, invisible when the lights were on, but glowing boldly in the dark. I moved closer, and I saw names – thousands upon thousands of names, printed as small as possible. I understood what I was seeing without being told. The idea behind Open Cluster Astronautics was simple: citizen-funded spaceflight. Exploration for exploration’s sake. Apolitical, international, non-profit. Donations accepted from anyone, with no kickbacks or concessions or promises of anything beyond a fervent attempt to bring astronauts back from extinction. It began in a post thread kicked off in 2052, a literal moonshot by a collective of frustrated friends from all corners – former thinkers for big names gone bankrupt, starry-eyed academics who wanted to do more than teach the past, government bureau members whose governments no longer existed. If you want to do good science with clean money and clean hands, they argued, if you want to keep the fire burning even as flags and logos came down, if you understand that space exploration is best when it’s done in the name of the people, then the people are the ones who have to make it happen.

TAKING LEAVE Of the unhindered motion in the million swirled and twisted grooves of the juniper driftwood lying in the sand; taking leave of each sapphire and amber thread and each iridescent bead of the swallowtail's wing and of the quick and clever needle of the seamstress in the dark cocoon that accomplished the stitching. Goodbye to the long pale hairs of the swaying grassflowers, so like, in grace and color and bearing, the nodding antennae of the green valley grasshopper clinging to its blade; and to the staircase shell of the butter-colored wendletrap and to the branches of the sourwood making their own staircase with each step upward they take and to the spiraling of the cobweb weaver twirling as it descends on its silk out of the shadows of the pitch pine. Taking leave of the sea of spring, that grey-green swell slowly rising, spreading, its heavy wisteria-scented surf filled with darting, gliding, whistling fish, a current of cries, an undertow of moans and buzzes, so pervasive and penetrating and alluring that the lungs adapt to the density. Determined not to slight the knotted rockweed or the beach plum or the white, blue-tipped petals of the five spot; determined not to overlook the pursed orange mouth of each maple leaf just appearing or the entire chorus of those open leaves in full summer forte. My whole life, a parting from the brazen coyote thistle and the reticent, tooth-ridged toad crab and the proud, preposterous sage grouse. And you mustn't believe that the cessation which occurs here now is more than illusory; the ritual of this leave-taking continues beyond these lines, in a whisper beside the window, below my breath by the river, without noise through the clearing at midnight, even in the dark, even in sleep, continues, out-of-notice, private, incessant.

A Tibetan abbot once told Dr. Jung that the most impressive mandalas in Tibet are built up by imagination, or directed fantasy, when the psychological balance of the group is disturbed or when a particular thought cannot be rendered because it is not yet contained in the sacred doctrine and must therefore be searched for. In these remarks, two equally important basic aspects of mandala symbolism emerge. The mandala serves a conservative purpose—namely, to restore a previously existing order. But it also serves the creative purpose of giving expression and form to something that does not yet exist, something new and unique. The second aspect is perhaps even more important than the first, but does not contradict it. For, in most cases, what restores the old order simultaneously involves some element of new creation. In the new order the older pattern returns on a higher level. The process is that of the ascending spiral, which grows upward while simultaneously returning again and again to the same point.

IN ADDITION TO having become a distinctly Christian party, the GOP is more than ever America’s self-consciously white party. The nationalization of its Southern Strategy from the 1960s worked partly because it rode demographic change. In 1960, 90 percent of Americans were white and non-Hispanic. Only a few states had white populations of less than 70 percent—specifically Mississippi, South Carolina, Louisiana, and Alabama. Today the white majority in the whole country is down nearly to 60 percent; in other words, America’s racial makeup is now more “Southern” than the Deep South’s was in the 1960s. For a while, the party’s leaders were careful to clear their deck of explicit racism. It was reasonable, wasn’t it, to be concerned about violent crime spiraling upward from the 1960s through the ’80s? We don’t want social welfare programs to encourage cultures of poverty and dependency, do we? Although the dog-whistled resentment of new policies disfavoring or seeming to disfavor white people became more audible, Republican leaders publicly stuck to not-entirely-unreasonable arguments: affirmative action is an imperfect solution; too much multiculturalism might Balkanize America; we shouldn’t let immigrants pour into the U.S. helter-skelter. But in this century, more Republican leaders started cozying up to the ugliest fantasists, unapologetic racists. When Congressman Ron Paul ran for the 2008 GOP nomination, he appeared repeatedly with the neo-Nazi Richard Spencer, who was just coining the term “alt-right” for his movement. Senator Rand Paul employed as an aide and wrote a book with a former leader of the League of the South, an organization devoted to a twenty-first-century do-over of Confederate secession. After we elected a black president, more regular whistles joined the kind only dogs can hear. Even thoughtful Ross Douthat, one of the Times’s conservative columnists, admitted to a weakness for the Old South fantasy. During the debate about governments displaying Confederate symbols after nine black people were shot dead by a white supremacist in Charleston, he discussed “the temptation…to regard the Confederate States of America as the political and historical champion of all…attractive Southern distinctives….Even a secession-hating Yankee like myself has felt, at certain moments the pull of that idea, the lure of that fantasy.

In ninety seconds they were naked and he was nibbling at her ear while his hand rubbed her pubic mat; but a saboteur was at work at his brain. 'I love you,' he thought, and it was not untrue because he loved all women now, knowing partially what sex was really all about, but he couldn't bring himself to say it because it was not totally true, either, since he loved Mavis more, much more. 'I'm awfully fond of you,' he almost said, but the absurdity of it stopped him. Her hand cupped his cock and found it limp; her eyes opened and looked into his enquiringly. He kissed her lips quickly and moved his hand lower, inserting a ringer until he found the clitoris. But even when her breathing got deeper, he did not respond as usual, and her hand began massaging his cock more desperately. He slid down, kissing nipples and bellybutton on the way, and began licking her clitoris. As soon as she came, he cupped her buttocks, lifted her pelvis, got his tongue into her vagina and forced another quick orgasm, immediately lowering her slightly again and beginning a very gentle and slow return in spiral fashion back to the clitoris. But still he was flaccid. 'Stop,' Stella breathed. 'Let me do you, baby.' George moved upward on the bed and hugged her. 'I love you,' he said, and suddenly it did not sound like a lie. Stella giggled and kissed his mouth briefly. 'It takes a lot to get those words out of you, doesn't it?' she said bemusedly. 'Honesty is the worst policy,' George said grimly. 'I was a child prodigy, you know? A freak. It was rugged. I had to have some defense, and somehow I picked honesty. I was always with older boys so I never won a fight. The only way I could feel superior, or escape total inferiority, was to be the most honest bastard on the planet earth.' 'So you can't say 'I love you' unless you mean it?' Stella laughed. 'You're probably the only man in America with that problem. If you could only be a woman for a while, baby! You can't imagine what liars most men are.' 'Oh, I've said it at times. When it was at least half true. But it always sounded like play-acting to me, and I felt it sounded that way to the woman, too. This time it just came out, perfectly natural, no effort.' 'That is something,' Stella grinned. 'And I can't let it go unrewarded.' Her black body slid downward and he enjoyed the esthetic effect as his eyes followed her— black on white, like the yinyang or the Sacred Chao—what was the psychoses of the white race that made this beauty seem ugly to most of them? Then her lips closed over his penis and he found that the words had loosened the knot: he was erect in a second. He closed his eyes to savor the sensation, then opened them to look down at her Afro hairdo, her serious dark face, his cock slipping back and forth between her lips. 'I love you,' he repeated, with even more conviction. 'Oh, Christ, Oh, Eris, oh baby baby, I love you!' He closed his eyes again, and let the Robot move his pelvis in response to her. 'Oh, stop,' he said, 'stop,' drawing her upward and turning her over, 'together,' he said, mounting her, 'together,' as her eyes closed when he entered her and then opened again for a moment meeting his in total tenderness, 'I love you, Stella, I love,' and he knew it was so far along that the weight wouldn't bother her, collapsing, using his arms to hug her, not supporting himself, belly to belly and breast to breast, her arms hugging him also and her voice saying, 'I love you, too, oh, I love you,' and moving with it, saying 'angel' and 'darling' and then saying nothing, the explosion and the light again permeating his whole body not just the penis, a passing through the mandala to the other side and a long sleep.

The helix contains two intertwined strands of DNA. It is "right-handed"-twisting upward as if driven by a right-handed screw. Across the molecule, it measures twenty-three angstroms-one-thousandth of one-thousandth of a millimeter. One million helices stacked side by side would fit in this letter: o. the biologist John Sulston wrote, "We see it as a rather stubby double helix, for they seldom show its other striking feature: it is immensely long and thin. In every cell in your body, you have two meters of the stuff; if we were to draw a scaled-up picture of it with the DNA as thick as sewing thread, that cell's worth would be about 200 kilometers long." Each strand of DNA, recall, is a long sequence of "bases"-A,T,G,and C. The bases are linked together by the sugar-phosphate backbone. The backbone twists on the outside, forming a spiral. The bases face in, like treads in a circular staircase. The opposite strand contains the opposing bases: A matched with T and G matched with C. Thus, both strands contain the same information-except in a complementary sense: each is a "reflection," or echo, of the other (the more appropriate analogy is a yin-and-yang structure). Molecular forces between the A:T and G:C pairs lock the two strands together, as in a zipper. A double helix of DNA can thus be envisioned as a code written with four alphabets-ATGCCCTACGGGCCCATCG...-forever entwined with its mirror-image code.

Since he had last seen it, the gargoyle guarding the entrance to the headmaster’s study had been knocked aside; it stood lopsided, looking a little punch-drunk, and Harry wondered whether it would be able to distinguish passwords anymore. “Can we go up?” he asked the gargoyle. “Feel free,” groaned the statue. They clambered over him and onto the spiral stone staircase that moved slowly upward like an escalator. Harry pushed open the door at the top. He had one, brief glimpse of the stone Pensieve on the desk where he had left it, and then an earsplitting noise made him cry out, thinking of curses and returning Death Eaters and the rebirth of Voldemort-- But it was applause. All around the walls, the headmasters and headmistresses of Hogwarts were giving him a standing ovation; they waved their hats and in some cases their wigs, they reached through their frames to grip each other’s hands; they danced up and down on the chairs in which they had been painted; Dilys Derwent sobbed unashamedly; Dexter Fortescue was waving his ear-trumpet; and Phineas Nigellus called, in his high, reedy voice, “And let it be noted that Slytherin House played its part! Let our contribution not be forgotten!” But Harry had eyes only for the man who stood in the largest portrait directly behind the headmaster’s chair. Tears were sliding down from behind the half-moon spectacles into the long silver beard, and the pride and the gratitude emanating from him filled Harry with the same balm as phoenix song.

I’ve imagined you like this…many times…naked, sharing my bed,” he rasped, the fervent words warming her, making her relax. “You have no idea.” “I have some idea,” she managed. “I imagined you, too.” He looked skeptical. “Like this?” “Well, not exactly…I didn’t know…what to expect.” Or how shockingly intimate it would feel. A lock of his dark hair fell over one eye, making him look more like a dangerous character and less like the formal Jackson she knew. “And now that you do?” he asked. “I like it.” The motion had started to warm her below, to spark the same tingling she’d felt when he rubbed her. “It’s like a very naughty waltz.” He choked out a laugh. “Yes. I lead. You follow.” You move between my legs. Oh, so that’s why people thought the waltz so scandalous! “I’ll never be able to waltz again….without thinking of this,” she breathed. He bent to whisper. “Then I’ll have to claim you for the next waltz.” She liked that word, claim. “And the next…and the next…” He thrust more quickly into her and her tingling heightened, twisting into something hot and exciting and infinitely more thrilling than any waltz. “Jackson…ohhh, Jackson…” “Every waltz…from now…until eternity.” “Yes…” She felt as if she were spiraling upward, like sparks dancing up from the fire into the chimney and out, and now she was soaring, rising with him into the cloudless climes and starry skies where all the beauty walked… “Yes!” she cried as she reached that pinnacle. “Oh, yes, Jackson, yes…I’m yours…I’m yours…yours…” And with a fierce groan, he drove in deep and spent himself inside her. “As am I…” he whispered against her ear while he shuddered and shook over her. “Yours. Always.

to think “my fangs”) had been poisonous? They passed Mrs. Norris, who turned her lamplike eyes upon them and hissed faintly, but Professor McGonagall said, “Shoo!” Mrs. Norris slunk away into the shadows, and in a few minutes they had reached the stone gargoyle guarding the entrance to Dumbledore’s office. “Fizzing Whizbee,” said Professor McGonagall. The gargoyle sprang to life and leapt aside; the wall behind it split in two to reveal a stone staircase that was moving continuously upward like a spiral escalator. The three of them stepped onto the moving stairs; the wall closed behind them with a thud, and they were moving upward in tight circles until they reached the highly polished oak door with the brass knocker shaped like a griffin. Though it was now well past midnight, there were voices coming from inside the room, a positive babble of them. It sounded as though Dumbledore was entertaining at least a dozen people. Professor McGonagall rapped three times with the griffin knocker, and the voices ceased abruptly as though someone had switched them all off. The door opened of its own accord and Professor McGonagall led Harry and Ron inside. The room was in half darkness; the strange silver instruments standing on tables were silent and still rather than whirring and emitting puffs of smoke as they usually did. The portraits of old headmasters and headmistresses covering the walls were all snoozing in their frames. Behind the door, a magnificent red-and-gold bird the size of a swan dozed on its perch with its head under its wing. “Oh, it’s you, Professor McGonagall . . . and . . . ah.” Dumbledore was sitting in a high-backed chair behind his desk; he leaned forward into the pool of candlelight illuminating the papers laid out before him. He was wearing a magnificently embroidered purple-and-gold dressing gown over a snowy-white nightshirt

Chatting to the gossip of flames waking from the slumber of our flesh-drunk night together— it’s only when I step out to pee do I notice— how far, burgundy-dark, the moon has risen…. On four paws the shepherd- dogs bound, lightly though the trees they hardly touch on earth— we saw it from far sunk here in an always-ache…. Dyeing paling twilight woods— a pair of wasps, spiraling, writhe…. Wetted lips of hers and mine, just-parted, move over each other with tongues just-coming but refuse— like mists of evening they've no place to settle…. Just-here though she's singing she’s in some song from long ago— poised on the brink of twilight longing three thousand miles rush through my heart…. Under undulating curtains— I hover above her the tips of me brushing the tips of her— breathing back and forth a column of air we share our breath slowly asphyxiating…. From burning wood campfire sparks dart off extinguishing in the wet blue dark… how you blow your long wind across my embers, through my soul, she pleads me, take away the pain— I dip a branch in blue water and plunge it into coals…. *** In pre-dawn dark, against a leaping inferno of flames black monolith of wood in the cast iron compartment softens, and—gradually— fractures to cells, warping upward, until from the top a shard splinters: pearls of flame string a fiber and leap in little tongues while the log, glowing, engulfed, is consumed by the inferno contained…. A shadow daunts me, haunts and taunts me now reaching far, now recoiling, now growing bold…. I once sang eruptions and the wind— then appeared you it took my whole life singing only the songs of you and still I sing for you what other refuge can stay me from this torment? So— my doppelganger has arrived no one said it would happen this way but the way his hands fold like mine, the style of his humor, broadness of his smile— even the way he walks…. Licking and lapping these lashings of grasses are in tongues at my feet smoldering's the fury within me— I have seen my fields of daylight warp to noxious-air infernos but still to the clean blue of the flame I take rest in her breast…. His songs I mouth, and in my head is his voice— I cannot hear my own…. in my mind I see myself— thin, stupid— my arms too weak, my own chest too frail— and besides I prefer him more…. Along spiral lines, seed-heads decay— swept away they whirl and writhe in the hot blue fire of evening…. Stuck in a mural of sticky flesh— the family… I am locked-in-arms with brothers and sisters, drooping at the thighs with nieces and nephews, grafted to parents at the scalp, and pasted with toddlers all over… hived, sapped, black I sit, subject to the flavors and aromas of your abuse…. Then— be wrapped in his presence… crescendo to his warmth the cascade of your laughter search in his wrinkles for the boy inside him… I’m just biding here, bragless, trying to admit these rival-streams that flow in one latticework of blood…. Halves of flesh and bosomy hips, lips like dark ripe fruits they're chasing— I chased them… full-feathered was their hair like floss in the sunshine fine-fingered was their style like laces cut to curves: and then there was you, returning one, just there like the midnight moon in my sky at noontime….

Sighing with sweet regret, she opened her wings wide and sought her thermal. She spiralled upwards, lazy curls on a sunset beam. At her peak, she folded in on herself, her scales glinting purple and gold. Lifting her face towards the dying sun, she called out her song, a clear trill of golden notes, bugling her joy at being alive, free, flying, young.

The Upward Spiral: Using Neuroscience to Reverse the Course of Depression.

little passerine hitching upward spiraling around tree trunk of morning news in the morning we gather rain boots, jackets, petitions, astrological charts, field guides to the birds and stars the language of the Loon is the memory of our ancestors black on white, white on black, tremolo call from PLUTO CROSSES THE ECLIPTIC

I could almost feel its heat on my back. Luckily, I made it to the spiral path and started running upward. As I ran, I looked down and saw that the angry cube was just hopping in place down there in the center.

This is not about willpower or grit. This is not another admonishment of “no pain, no gain.” This is the most simple and basic component of life: our struggles determine our successes. Our problems birth our happiness, along with slightly better, slightly upgraded problems. See: it’s a never-ending upward spiral. And if you think at any point you’re allowed to stop climbing, I’m afraid you’re missing the point. Because the joy is in the climb itself.

The exchange now spiraled upward into a stratosphere which would remain forever beyond Rose’s ability to fly. Astonished by the dramatic shift from marital affection to ferocious debate, she wondered if it would end in a frenzy of mutual interruption, the torn flesh of ideas floating in a pool of bloody emotion.

The time had come to deploy for the attack, and Commander Fuchida had a difficult decision to make. The plan provided for either “Surprise” or “Surprise Lost” conditions. If “Surprise,” the torpedo planes were to go in first, then the horizontal bombers, finally the dive-bombers, while the fighters remained above for protection. (The idea was to drop as many torpedoes as possible before the smoke from the dive-bombing ruined the targets.) On the other hand, if the raiders had been detected and it was “Surprise Lost,” the dive-bombers and fighters would hit the airfields and antiaircraft defenses first; then the torpedo planes would come in when resistance was crushed. To tell the planes which deployment to take, Commander Fuchida was to fire his signal gun once for “Surprise,” twice for “Surprise Lost.” Trouble was, Commander Fuchida didn’t know whether the Americans had caught on or not. The reconnaissance planes were meant to tell him, but they hadn’t reported yet. It was now 7:40 A.M., and he couldn’t wait any longer. They were already well down the west coast and about opposite Haleiwa. Playing a hunch, he decided he could carry off the surprise. He held out his signal pistol and fired one “black dragon.” The dive-bombers began circling upward to 12,000 feet; the horizontal bombers spiraled down to 3500; the torpedo planes dropped until they barely skimmed the sea, ready for the honor of leading the assault. As the planes orbited into position, Fuchida noticed that the fighters weren’t responding at all. He decided that they must have missed his signal, so he reached out and fired another “black dragon.” The fighters saw it this time, but so did the dive-bombers. They decided it was the second “black dragon” of the “Surprise Lost” signal. Hence, they would be the ones to go in first. In a welter of confusion, the High Command’s plan for carefully integrated phases vanished; dive-bombers and torpedo planes eagerly prepared to slam into Pearl Harbor at the same time.

Bryce glanced back—just once. To the friend who had stayed by her when no one else had. Who had refused to be anything but cheerful, even in the face of the darkness that had swallowed Bryce whole. Lehabah burned a deep, unfaltering ruby and began to move. First, a sweep of her arm upward. Then an arc down. A twirl, hair spiraling above her head. A dance, to summon her power. Whatever kernel of it a fire sprite might have. A glow spread along Lehabah’s body. So Bryce climbed. And with each painful step upward, she could hear Lehabah whisper, almost chanting, “I am a descendant of Ranthia Drahl, Queen of Embers. She is with me now and I am not afraid.” Bryce reached the top of the stairs. Lehabah whispered, “My friends are behind me, and I will protect them.” Screaming, Bryce shoved the library door. Until it clanged shut, the enchantments sealing, cutting off Lehabah’s voice with it, and Bryce leaned against it, sliding to the floor as she sobbed through her teeth.

Your brain likes to take shortcuts if it can, and most of the time, it’s on autopilot. But when your brain notices that you’ve made a mistake, the anterior cingulate alerts the prefrontal cortex, “Hey, this is something we should pay attention to.

Once you stop focusing on all the things you can’t do, you may start to be amazed by what you can do.

Like all paths, spiritual or religious path is also spiral. You may be going downwards or upwards. Many spiritual/religious people pick up more and more dark crap every day (ideas, theories, systems, crazy groups etc.) and sink under its weight. You are going upwards only if you're letting go of things and getting lighter each day. At one point, you have to let go of gods and scriptures too.

Her shudder turned into a shiver as a urry of snowakes whirled past. She squinted upward, astonished to see that the sky, which had been blue just minutes ago, was now lling with soft winter clouds. White akes spiraled downward, spinning past the Royal Library’s dome, swirling around the bronze pegasus atop its spire, which she was convinced now reared in a slightly different position than before. Nathaniel had also stopped to take in the view. “Do you remember the last time it snowed in Hemlock Park?” “Of course.” Blood rushed to her cheeks at the look he was giving her. How could she forget? The frost and the candlelight, the way time had seemed to stop when they kissed, and how he had parted her dressing gown so carefully, with only one hand— She wasn’t sure which of them leaned in first. For a moment nothing existed outside the brush of their lips, tentative at rst, and then the heat of their mouths, all-consuming. “I seem to recall,” Nathaniel murmured as she twined a hand into his hair, “that this”—another kiss —“is a public street.” “The street wouldn’t exist without us,” she replied. “The public wouldn’t, either.” The kiss went on, blissful, until someone whistled nearby.

In the late 1940s, the writer Albert Camus, suffering a bout of tuberculosis, journeyed from war-ravaged Paris to seek warmth and solace in his birthplace of northern Algeria. In a gray, rainy December, he found everything had changed and bitterly recognized the folly of hoping to relive his younger days. And yet he realized that the warm joy of his youth lay still untouched in his memory, writing, “In the depths of winter, I finally learned that within me is an invincible summer.

Why did Hipparchus look upward and name the stars while tens of thousands of others slept? What compelled Archimedes to calculate the mathematical properties of spirals and spheres, or Gauss to approach infinity and presume to grapple with it? They had imaginative and audacious minds, certainly. But they also had passion and energy; they took joy in discovering something new. Nature rewards the enthusiastic and curious with excitement in the chase and the thrill of discovery, rewards the intellectually playful with the exuberant pleasures of play. Exuberance in science drives exploration and sustains the quest; it brings its own Champagne to the discovery.

Whenever you act consistently with who you consider an excellent person to be, your self-image improves and your self-esteem increases. You like and respect yourself more. You feel happy about yourself and others. The more you like yourself, the more you like others, and the more they like you in return. By acting with character and in harmony with your highest values, you put your entire life (internally and externally) into an upward spiral. In every area of your life, things will get better and better for you.

Whether playing an instrument or listening to the radio, music increases heart-rate variability, though making music has a stronger effect.4 Music engages most of the limbic system, including the hippocampus, anterior cingulate, and nucleus accumbens, which is why it can be motivating and enjoyable and can help regulate your emotions.5 It can also be soothing, lowering blood pressure6 and reducing stress.

I screamed as I dropped through the open air like a meteor, but it was a scream of exhilaration and not fear. The wind resisted, trying vainly to fight the unconquerable gravity, pushing against me, and twirling me in spirals like a rocket crashing to the earth. Yes! The word echoed through my head as I sliced through the surface of the water. It was icy, colder than I'd feared, and yet the chill only added to the high. I was proud of myself as I plunged deeper into the freezing black water. I hadn't had one moment of terror-just pure adrenaline. The fall wasn't scary at all. Where was the challenge? That was when the current caught me. I'd been so preoccupied with the size of the cliffs, by the obvious danger of their high, sheer faces, that I hadn't worried at all about the dark water waiting. I never dreamed that the true menace was lurking far below me, under the heaving surf. It felt like the waves were fighting over me, jerking me back and forth between them as if determined to share by pulling me into halves. I knew the right way to avoid a riptide: swim parallel to the beach rather than struggling for the shore. But the knowledge did me little good when I didn't know which way the shore was. I couldn't even tell which way the surface was. The angry water was black in every direction; there was no brightness to direct me upward. Gravity was all-powerful when it competed with the air, but it had nothing on the waves- I couldn't feel a downward pull, a sinking in any direction. Just the battering of the current that flung me round and round like a rag doll. I fought to keep my breath in, to keep my lips locked around my last store of oxygen.

a deeper connection means more engagement and more interactions. The spiral continues on and on—upward ever higher. However, many companies are missing out on the huge potential of this positive upward spiral because they are not focused enough on building positive loops of engagement to encourage it. Building a positive loop could mean, for example, creating a so-called network effect by bringing together large groups of participants with elements like a marketplace, social connections, and sticky services like loyalty programs. And there are many other ways to achieve such a network effect.

positive emotions: (i) broaden people’s attention and thinking; (ii) undo lingering negative emotional arousal; (iii) fuel psychological resilience; (iv) build consequential personal resources; (v) trigger upward spirals towards greater well-being in the future; and (vi) seed human flourishing.

Breaking, burning. Sidney danced harder, aware of how the movement blended her into everyone dancing in the street. And the riling felt so very good. To cry, scream, sweat, and laugh through the physicality. Remaking her in the therapy of something primal. The more she danced, the more a tremendous lump inside her gave way, The beat bopped in her bones. Her muscles swelled of joy. Freedom. Laughter as a form of movement that popped, rocked, allowed her to slip free of herself and be gone into the rhythm. Burning up. Boiling. Steaming. So hot she spiraled upward. They all did. Far away from everything. Hot and bright as stars. Together in cosmic unity. A constellation right there in the streets of Mobile. Sidney welcomed the sensation. That she could be both alone and together. Down to the core. Down where everything and everyone blended into the dimension behind her eyelids connected, finally, in a living darkness. While the rhythm lasted there were no sides. No lines in the sand. No walls. No them. No they. Only us. Alone and together. Like the fine molecules of a mountain.

IF THE NAZIS wanted paintings, one might think that they could simply have stolen them. And they could have. But they had scruples, of a sort, about stealing from “fellow Nordics.” Instead, they concocted “legal” means of obtaining what they wanted. In any case, the Dutch would have responded to outright theft by hiding their art away. As it was, with the Nazis flush with cash and spending like sailors on a spree, and the Dutch eager to take advantage where they could, buyer and seller raced to meet each other. Prices spiraled upward.

To embrace this path is to go from first fervor to true fervor, from sentimental, romantic love to self-giving love, from the fire of emotions to the fire of dedication, moving in a continuously upward spiral into the fullness of what we are meant to be.

He reflected there was nothing linear about their relationship. They didn’t even have the upward consistency of a spiral. He was beginning to sense this was the way she loved, as mercurial as a fairy in truth, choosing by some random path of her own which thought or action she would pursue next. He might as well predict the direction to chase a butterfly through a meadow of wildflowers, so colorful he could barely distinguish between the creature he chased and the nodding blooms.

Sometimes it seems like the whole world is conspiring against you, like life is full of disappointing events, missed opportunities, and harsh circumstances. Maybe, for you, it feels that way all the time. But guess what? It’s not some cosmic conspiracy, just a by-product of your brain circuitry.

Encased in an elaborate illusion of unlimited power and progress, each of us subscribes, at least until one's midlife crisis, to the belief that existence consists of an eternal, upward spiral of achievement, dependent on will alone. This comforting illusion may be shattered by some urgent irreversible experience ... None more potently confronts us with finiteness and contingency than the imminence of our own death.

When he was twenty-four, André floated down to Saigon and returned with a wife standing upon his prow. Eugenia was the eldest child of Pierre Cazeau, the stately, arrogant owner of the Hôtel Continental, on rue Catinat. She was also deaf. Her tutors had spent the first thirteen years of her life attempting to teach her how to speak like a hearing person, as was dictated by the popular pedagogy of the time. Her tongue was pressed, her cheeks prodded, countless odd intonations were coaxed forth from her lips. Cumbersome hearing horns were thrust into her ears, spiraling upward like ibex horns. It was a torture she finally rejected for the revolutionary freedom of sign, which she taught herself from an eighteenth-century dictionary by Charles-Michel de l’Épée that she had stumbled upon accidentally on the shelf of a Saigon barbershop.1 Based on the grammatical rules of spoken language, L’Épée’s Methodical Sign System was unwieldy and overly complex: many words, instead of having a sign on their own, were composed of a combination of signs. “Satisfy” was formed by joining the signs for “make” and “enough.” “Intelligence” was formed by pairing “read” with “inside.” And “to believe” was made by combining “feel,” “know,” “say,” “not see,” plus another sign to denote its verbiage. Though his intentions may have been noble, L’Epée’s system was inoperable in reality, and so Eugenia modified and shortened the language. In her hands, “belief” was simplified into “feel no see.” Verbs, nouns, and possession were implied by context. 1 “So unlikely as to approach an impossibility,” writes Røed-Larsen of this book’s discovery, in Spesielle ParN33tikler (597). One could not quite call her beautiful, but the enforced oral purgatory of her youth had left her with an understanding of life’s inherent inclination to punish those who least deserve it. Her black humor in the face of great pain perfectly balanced her new husband’s workmanlike nature. She had jumped at the opportunity to abandon the Saigon society that had silently humiliated her, gladly accepting the trials of life on a backwater, albeit thriving, plantation. Her family’s resistance to sending their eldest child into the great unknowable cauldron of the jungle was only halfhearted—they were in fact grateful to be unburdened of the obstacle that had kept them from marrying off their two youngest (and much more desirable) daughters. André painstakingly mastered Eugenia’s language. Together, they communed via a fluttering dance of fingertips to palms, and their dinners on the Fig. 4.2. L’Épée’s Methodical Sign System From de l’Épée, C.-M. (1776), Institution des sourds et muets: par la voie des signes méthodiques, as cited in Tofte-Jebsen, B., Jeg er Raksmey, p. 61 veranda were thus rich, wordless affairs, confluences of gestures beneath the ceiling fan, the silence broken only by the clink of a soup spoon, the rustle of a servant clearing the table, or the occasional shapeless moan that accentuated certain of her sentences, a relic from her years of being forced to speak aloud.

He made his job descriptions sound like a steady upward spiral toward success. Of his days as movie usher and popcornmaker he said, “I was in Los Angeles working in the theater business for about a year. . . . I was working for the National General Corporation, which was a multinational conglomerate. They both own theaters and motion production companies. My long-range interest at the time was hopefully to get into screenwriting, so I worked for the theater in the corporation with the hope of getting into screenwriting. The theater I worked at was within about a mile’s drive of Universal Studios, where National General did a lot of their filming. So I was close to where I was trying to break into it.

For each stop—each timbre, or type of sound, that the organ could make (viz. blockflöte, trumpet, piccolo)—there was a separate row of pipes, arranged in a line from long to short. Long pipes made low notes, short high. The tops of the pipes defined a graph: not a straight line but an upward-tending curve. The organist/math teacher sat down with a few loose pipes, a pencil, and paper, and helped Lawrence figure out why. When Lawrence understood, it was as if the math teacher had suddenly played the good part of Bach’s Fantasia and Fugue in G Minor on a pipe organ the size of the Spiral Nebula in Andromeda—

Instead of swirling downward into frustration, “Yes and” spirals upward toward possibility. When you stop you’ve got a set of options, not a sense of futility.

Decision making in the prefrontal cortex, which is a high-level brain process, affects the lower-level sensory processes.

Fear is a response to actual danger that is right here, right now, while anxiety is concern for events that only might happen—events that may be unpredictable and that you may lack control over.

The Broaden-and-Build Theory in Positive Psychology suggests that positive emotions initiate upward spirals of positivity which contribute to our optimal well-being. It is no wonder positive people are more likely to make a positive impact!

Daisy was wearing a butter-yellow gown that wrapped tightly around her slender waist and pushed the small, pretty shapes of her breasts upward into a low-cut bodice of gleaming, ruched satin. Yellow satin ribbons had been braided into artful ropes that held the bodice in place. Her black hair had been pulled to the top of her head with a few spiraling curls falling to her neck and shoulders. She looked delicate and perfect, like one of the artful sugared garnishes on the dessert tray that one was never supposed to eat.

Well-designed and relatively simplified information/knowledge solutions bound to unlock the enterprise knowledge, to turn a downward spiral into an upward spiral.

There is a myth flourishing in the church today that has caused incalculable harm: once converted, fully converted. In other words, once I accept Jesus Christ as my Lord and Savior, an irreversible, sinless future beckons. Discipleship will be an untarnished success story; life will be an unbroken upward spiral toward holiness.

Many stories start long before they begin, and Brutha's story had its origins thousands of years before his birth. There are billions of gods in the world. They swarm as thick as herring roe. Most of them are too small to see and never get worshiped, at least by anything bigger than a bacteria, who never say their prayers and don't demand much in the way of miracles. They are the small gods - the spirits of places where two ant trails cross, the gods of microclimates down between the grass roots. And most of them stay that way. Because what they lack is belief. A handful, though, go on to greater things. Anything may trigger it. A shepherd, seeking a lost lamb, finds it among the briars and takes a minute or two to build a small cairn of stones in general thanks to whatever spirits might be around the place. Or a peculiarly shaped tree becomes associated with a cure for disease. Or someone carves a spiral on an isolated stone. Because what gods need is belief, and what humans want is gods. Often it stops there. But sometimes it goes further. More rocks are added, more stones are raised, a temple is built on the site where the tree once stood. The god grows in strength, the belief of its worshipers raising it upwards like a thousand tons of rocket fuel. For a very few, the sky's the limit. And sometimes, not even that.

The true keys to happiness lie in changing the way we think and behave, seeking out experiences such as savoring a beautiful moment and taking a picture of it, thanking a friend, writing a gratitude journal, or performing random acts of kindness. Such habits add up to create an upward spiral that boosts happiness.

beneficial results possible. They become the basis of a person’s character, creating an empowering center of correct maps from which an individual can effectively solve problems, maximize opportunities, and continually learn and integrate other principles in an upward spiral of growth. They are also habits of effectiveness because they are based on a paradigm of effectiveness that is in harmony with a natural law, a principle I call the

A culture of learning in an adult workplace is not just about “training.” A culture of learning is when a community of knowledge workers is empowered and inspired to continually learn and develop as professionals. People learn best by actually doing their work, making mistakes, and collaborating to improve their own practice. It’s an upward spiral: the teachers get better every year as the curriculum gets better, each causing and caused by the other.

The Common Core is an upwardly spiraling staircase of abstract/conceptual/intuitive thinking – a mode of cognition that only 30% of the population (at most) can do naturally.

Inside-out” means to start first with self; even more fundamentally, to start with the most inside part of self—with your paradigms, your character, and your motives. It says if you want to have a happy marriage, be the kind of person who generates positive energy and sidesteps negative energy rather than empowering it. If you want to have a more pleasant, cooperative teenager, be a more understanding, empathic, consistent, loving parent. If you want to have more freedom, more latitude in your job, be a more responsible, a more helpful, a more contributing employee. If you want to be trusted, be trustworthy. If you want the secondary greatness of recognized talent, focus first on primary greatness of character. The inside-out approach says that private victories precede public victories, that making and keeping promises to ourselves precedes making and keeping promises to others. It says it is futile to put personality ahead of character, to try to improve relationships with others before improving ourselves. Inside-out is a process—a continuing process of renewal based on the natural laws that govern human growth and progress. It’s an upward spiral of growth that leads to progressively higher forms of responsible independence and effective interdependence.

In occult terms, a man’s path was viewed as a spiritual road, leading ever upward. Manifest destiny of the rational soul: he ascended. But woman? A lesser species, primitive and bound to the savage earth by umbilical cycles, her road spiraled downward, and any man who strayed onto her path might become lost. It was her function after all – the function of her debased and debasing nature – to tempt him away from salvation. The girl can’t help it. Here, have an apple.

One of my favorite verses is from Proverbs 15:24: “The way of life winds upward for the wise.” Sadly, rather than winding upward, some people go on a steep decline, a downward spiral, because here’s what happens: Sin leads to guilt, guilt leads to shame, and ultimately shame leads to condemnation. Condemnation leads to death. If a building is condemned, that means it’s unfit for use. It’s disqualified. It’s only good for being pulled down. That’s

You are staying because of me?" For him, she had worn her hair unplaited, and it spilled across her shoulders and breasts now. Cade ran his fingers through the strands before answering, "You and the child are more important to me than all the land in the world." Lily couldn't believe she was hearing this. She searched his face for lies, but whatever Cade might be, he wasn't a liar. The wall that he had built around him was finally opening, and she could see the shadows of his doubts and fears in the look he returned to her. Lily fell into the wicked trap of her emotions. If she loved him, she had to let him go. Returning to Cade's side, she curled there, fear and desperation and a terrifying wave of love sweeping her downriver and over dangerous shoals. She meant more to him than the land. It wasn't a gallant, romantic declaration of love, but it spoke the truth as Cade knew it. And her hopes swirled, spiraling upward to new and previously unexplored heights. She hadn't thought love was real, but whatever this was she couldn't control it, couldn't rationalize it, couldn't even speak of it, it was so new—and frightening. Lily

The being/seeing change is an upward process—being changing seeing, which in turn changes being, and so forth, as we move in an upward spiral of growth. By working on knowledge, skill, and desire, we can break through to new levels of personal and interpersonal effectiveness as we break with old paradigms that may have been a source of pseudo-security for years.

Renewal is the principle—and the process—that empowers us to move on an upward spiral of growth and change, of continuous improvement.

The Five Prana Vayus 1.Udana Vayu – The upward and outward movement of energy. This vayu governs enthusiasm, inspiration, expansion, and ascension. As prana enters the body, udana moves it upward toward the throat and face. With pranayama, udana vayu is affected by controlling the inhalation side of the breath and any retention of the breath after inhalation. 2.Prana Vayu – (Sometimes called “Pran” Vayu): The inward and upward movement of energy. This vayu governs the intake of prana into the body, as well as inhalation, eating, drinking, sensory impression, and mental experiences, and it is energizing and vitalizing. Prana vayu controls prana as it enters the body through the region of the chest and then ascends. With pranayama, prana vayu is affected by controlling the inhalation side of the breath and its capacity in the body. 3.Samana Vayu – The assimilating, inward-spiraling movement of energy. This vayu governs the assimilation of food, oxygen, and all experiences into the system. As prana enters the body, samana spirals it inward to coalesce around the navel center. With pranayama, samana vayu is affected by balancing the lengths and capacity of both the inhalation and exhalation. 4.Apana Vayu – The downward and outward movement of energy. This vayu governs the elimination of waste, as well as exhalation, energetic grounding, childbirth, and the removal of negative emotional and psychological experiences. Apana vayu moves prana downward toward the reproductive organs and out of the body, aiding with letting go. With pranayama, apana vayu is affected by controlling the exhalation side of the breath. 5.Vyana Vayu – The expanding and circulating movement of energy. This vayu governs the circulation of nutrients in the blood and bodily fluids, emotions and thoughts, and engagement in the wider world. Vyana vayu spirals from the center of the body and expands outward, integrating prana into the body and world. With pranayama, vyana vayu is affected by controlling the capacity of both the inhalation and exhalation.

When you bring your best to the table, no matter where you are or what you are doing, you bring out the best in others. And soon, you start to realize, that, in turn, helps them bring out the best in you. That’s the upward spiral. You find each other and form an elite group of go-to people in an otherwise ordinary context. I see that happen everywhere I go: circles or networks of go-to people who help each other and go out of their way to be mutually reliable.

Flung down a preliminary mile of steep descent, choked in between soaring walls of rock four hundred yards apart, innumerable crystal tons rushed down ninety feet in one magnificent plunge. You saw the long bent crest—shimmering with the changing colors of a peacock's back—smooth as a lake when all winds sleep; and then the mighty river was snuffed out in gulfs of angry gray. Capricious river draughts, sucking up the damp defile, whipped upward into the blistering sunlight gray spiral towers that leaped into opal fires and dissolved in showers of diamond and pearl and amethyst.

Capricious river draughts, sucking up the damp defile, whipped upward into the blistering sunlight gray spiral towers that leaped into opal fires and dissolved in showers of diamond and pearl and amethyst.

We have to constantly remind ourselves that our brains may be skewing the unknown toward the negative, so we don’t miss out on the potentially awesome rewards on the other side.

I was in love with the result—the image of me on stage, people cheering, me rocking out, pouring my heart into what I was playing—but I wasn’t in love with the process. And because of that, I failed at it. Repeatedly. Hell, I didn’t even try hard enough to fail at it. I hardly tried at all. The daily drudgery of practicing, the logistics of finding a group and rehearsing, the pain of finding gigs and actually getting people to show up and give a shit, the broken strings, the blown tube amp, hauling forty pounds of gear to and from rehearsals with no car. It’s a mountain of a dream and a mile-high climb to the top. And what it took me a long time to discover is that I didn’t like to climb much. I just liked to imagine the summit. The common cultural narratives would tell me that I somehow failed myself, that I’m a quitter or a loser, that I just didn’t “have it,” that I gave up on my dream and that maybe I let myself succumb to the pressures of society. But the truth is far less interesting than any of these explanations. The truth is, I thought I wanted something, but it turns out I didn’t. End of story. I wanted the reward and not the struggle. I wanted the result and not the process. I was in love with not the fight but only the victory. And life doesn’t work that way. Who you are is defined by what you’re willing to struggle for. People who enjoy the struggles of a gym are the ones who run triathlons and have chiseled abs and can bench-press a small house. People who enjoy long workweeks and the politics of the corporate ladder are the ones who fly to the top of it. People who enjoy the stresses and uncertainties of the starving artist lifestyle are ultimately the ones who live it and make it. This is not about willpower or grit. This is not another admonishment of “no pain, no gain.” This is the most simple and basic component of life: our struggles determine our successes. Our problems birth our happiness, along with slightly better, slightly upgraded problems. See: it’s a never-ending upward spiral. And if you think at any point you’re allowed to stop climbing, I’m afraid you’re missing the point. Because the joy is in the climb itself.

It was as if the base of the mountain had been hollowed out by some massive digging beast, leaving a pit descending into the dark heart of the world. Around that gaping hole, carved into the mountain itself, spiralled level after level of shelves and books and reading areas, leading into the inky black. From what I could see of the various levels as I drifted toward the carved stone railing overlooking the drop, the stacks shot far into the mountain itself, like the spokes of a mighty wheel. And through it all, fluttering like moth's wings, the rustle of paper on parchment. Silent, and yet alive. Awake and humming and restless, some many-limbed beast at constant work. I peered upward, finding more levels rising toward the House above. And lurking far below... Darkness.

Studies have found that gratitude can do wonders for mental health. It's been associated with increasing levels of dopamine, and recent research suggests it can also naturally boost serotonin—that "happiness chemical." In his book The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time, researcher Alex Korb writes that being grateful activates production in the anterior cingulate cortex. This can help people feel good and relaxed, as well as stabilize their mood so they’re better equipped to manage difficult emotions

As the drug deaths spiraled upward, a new synthetic opioid appeared on the streets in the autumn of 2016 — carfentanil. A hundred times more potent than fentanyl, a dose of carfentanil as small as a single grain of salt can be fatal.

Imagine there’s a marshmallow sitting on a plate in front of you. A nice lady in a lab coat sits next to you. She says she’s going to leave the room, and you can eat the marshmallow if you want. But if you wait for her to get back, she’ll give you two marshmallows. Oh and by the way, you’re only four years old in this scenario. So which is it: one marshmallow now or two later? Choose wisely. It may impact the rest of your life. This famous experiment was conducted over forty years ago. Kids who waited to get the second marshmallow grew up to be more successful than kids who ate the one in front of them right away. They had higher SAT scores, were more likely to go to college, and were less likely to use drugs.8 The marshmallow experiment is really a test of your prefrontal cortex’s serotonin function and its ability to override the habitual and impulsive striatum. In fact, when the kids from the original marshmallow experiment were scanned in an fMRI forty years later, they even had differences in prefrontal activity.9 The ones who had waited for the marshmallow as four-year-olds had greater ventrolateral prefrontal activity, which, unsurprisingly, helps control impulses.

Baryonic matter continues to condense, though, to form the familiar disk shape of galaxies. Within these disks, many galaxies, including our own, form spiral arms which are moderately denser than their surroundings. And within these spiral arms, yet denser Giant Molecular Clouds form. Although denser than their surroundings, they are not very dense. A volume of a Giant Molecular Cloud the size of the Earth would have a mass of just 360 kilograms (kg), and if squashed down to a manageable size could be carried down the stairs by two strong movers. Still, Giant Molecular Clouds are dense enough that most of the hydrogen in them forms into hydrogen molecules (H2) consisting of two hydrogen atoms. That is why the clouds are called ‘molecular’. Within one such Giant Molecular Cloud, a smaller clump began to form, and the more matter there is in a given volume, the stronger its gravity, so the more matter is sucked in. This clump ultimately gave rise to our Solar System. The chemical composition of the Solar System suggests that the process got its initial nudge from the explosion of one or more nearby supernovae, which were themselves the product of massive, short-lived stars that formed in the same Giant Molecular Cloud as the Sun. In fact, hundreds to thousands of other stars, ranging from a few percent of the Sun’s mass to upwards of ten times the Sun’s mass formed in the same cloud.

I peeked out from under the tarp to see a gray whale breaching. It cut through the haze and spiraled upward, propelling its entire body through the air right next to the tiny rowboat. It was as big as a yellow school bus and crusted over with a thick layer of barnacles. I was intensely nervous about its size. The only time I'd ever seen a whale was in an aquarium in a Florida resort. This one seemed much larger. And infinitely freer. It was the first time in my life I understood how scary and dangerous things that are free really are.

Understanding is powerful in itself because knowing what's going on creates a better sense of control. Understanding also provides a step toward acceptance, and until you accept how things are now, it is difficult, if not impossible, to change.

Indeed, I want to argue that no single image has been more detrimental to our understanding of Hegel—or our ability to accept him—than the self-congratulatory idea that his philosophy is the spiral staircase upward to the Absolute, not only because there is no Absolute, but because there is no "upward" either, and no staircase. Whatever else their disagreements, the one view of Hegel's philosophy that seems wholly taken for granted by almost all the commentators is the idea that the dialectic is going somewhere; but to move is not necessarily to move in any particular direction, and increasingly to comprehend the complexity and expanse of the world is not always an improvement or progress. One of the more obnoxious features of philosophers, from Plato and Aristotle to such modern stoics as Spinoza and Schopenhauer, is their unabashed tendency to declare their own profession, thinking, as indubitably the "highest" human activity, and "thinking about thinking" (or, as many of these thinkers think, "thought thinking itself") as the very purpose of the cosmos itself. But once one steps outside of philosophy (and indeed, sometimes inside of it, too), there is no justification whatsoever for this self- congratulatory view. To think with increasing clarity and comprehension is an undeniable desideratum of thought, and increasingly to appreciate both the unity and differences of what we call "humanity" may be an important goal in a world which is quickly shrinking, getting more crowded and more violent. But none of this justifies the arrogant pretentiousness of some philosophers, that philosophy alone is the answer to the world's problems, and that thinking itself is what makes us uniquely "human." Hegel may have believed these things, but the Phenomenology presents us with a very different image; the dialectic is more of a panorama of human experience than a form of cognitive ascension. It has its definite movements, even improvements, but it is the journey, not the final destination, that gives us our appreciation of humanity, its unity and differences. And if, as in Goethe's Faust, there is a sudden but unanticipated divine act of salvation at the very end of the drama, this is more poetic license than the conceptual climax of all that has gone before it.

Keep an exercise plan. Add exercise on your to-do list or calendar and check it off when you complete it. Planning activates the prefrontal cortex, and checking it off the list releases dopamine. Win-win.

With each little bit of exercise I did, each time I chose to move a little more, everything became easier. My brain was juicing up on all those good neurochemicals—all that serotonin, dopamine, and norepinephrine began making things happen. The BDNF was silently working away. As a result, not only did I have a bigger appetite, but food tasted better, and I wanted to eat healthier foods. I didn’t worry about things as much, and my sleep improved. I felt like I had more free time and even felt younger. Then exercise became more appealing, and slowly I became intrigued by the thought of a marathon.

The lack of perceived progress can be de-motivating. On top of that, not believing you can achieve your goals increases feelings of hopelessness.15 Thus, it’s important to have at least a few goals that you believe you can achieve. Creating specific, meaningful, and achievable long-term goals can be a powerful way to reverse the course of depression.

The amount that you feel in control of a situation lowers your stress level.

Your Dopamine System with Quality Sleep. The dopamine system helps modulate both slow-wave sleep and REM sleep.28 Furthermore, not only does dopamine have a large effect on sleep (as well as on pain and depression) but sleep, pain, and depression all also affect the dopamine system. In addition, many aspects of the dopamine system are influenced by circadian rhythms, including the production of dopamine receptors, dopamine transporters, and dopamine itself.

Massage. Numerous studies have examined the effects of massage on everyone from babies and new mothers to breast-cancer survivors and people who suffer from migraines. The results are fairly clear that massage boosts your serotonin by as much as 30 percent. Massage also decreases stress hormones and raises dopamine levels, which helps you create new good habits.

Once you start being productive, dopamine is released in the striatum and parts of the prefrontal cortex. Suddenly you’ll have more energy and motivation to do the thing you really need to do.

A different Japanese study showed that playing with a dog with which you have a strong bond—a dog that is more likely to make eye contact with you—can increase oxytocin. This suggests that having someone look to you for support or trust can increase oxytocin. Simply petting a dog can also start an upward spiral. Petting, like other forms of light touch, boosts oxytocin. And petting a dog, even someone else’s dog, also increases dopamine and endorphins. The increases in these other neurotransmitters provides even more thrust to an upward spiral.

Serotonin helps with impulse control, willpower, and resilience. Dopamine is important in enjoyment and habits. Norepinephrine modulates focus and concentration. Oxytocin is essential to close relationships. Other neurotransmitters are important too, like GABA (antianxiety), endorphins (elation and pain relief), and endocannabinoids (appetite and peacefulness). Other chemicals, like BDNF, help grow new neurons, and even proteins in the immune system play a role.

Complete the exploration by looking at a loop that creates an upward spiral of connection.

Then I’d lie there and think of poor little Baby Jenks, as she had shown her to me, spiraling upwards; I’d see the varicolored lights enveloping Baby Jenks as she looked down on the earth for the last time. How could Baby Jenks, the poor biker

Knowledge is a beautiful sideways and sometimes upward spiral, but a tower of appeasement will not feed you. Merit badges will teach compliance with preset paths but will not teach pathfinding.

Yes, that’s a silly example of how worrying can get in the way of living your life, but then again, almost all our worries look ridiculous to a third party. It’s hard to explain exactly why you worry about some things, but you do, and it gets in the way of your well-being.

We recall that there are two ways of going around: The spiral is positive repetition, ever-evolving in an upward trend. The spinning wheel in the snow is the negative repetition, ever wasting energy.

See: it’s a never-ending upward spiral. And if you think at any point you’re allowed to stop climbing, I’m afraid you’re missing the point. Because the joy is in the climb itself.

Interestingly, if you try to do too much exercise or feel forced to do it, it may not have the right effect.

Meritocracy is about the perfect team: the perfect players and coaches working together perfectly so that the whole is greater than the sum of the parts. When this team model is applied to society, you get the perfect State, in which everyone is optimized and all are going in the same direction, spiraling upwards to a glorious culmination.

nonjudgmental awareness—the process of being aware of the present, without attaching emotional reactivity to it.

In Japan, a young man pedals a stationary bike as scientists use infrared light sensors to monitor the blood flow in his brain. Just fifteen minutes of biking is sufficient to increase activity in circuits responsible for emotional control and to raise levels of the neurotransmitter serotonin.2

But enough about the individual chemicals involved; let’s get to the circuits.

The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time.

This new level of thinking is what The 7 Habits of Highly Effective People is about. It’s a principle-centered, character-based, “inside-out” approach to personal and interpersonal effectiveness. “Inside-out” means to start first with self; even more fundamentally, to start with the most inside part of self—with your paradigms, your character, and your motives. It says if you want to have a happy marriage, be the kind of person who generates positive energy and sidesteps negative energy rather than empowering it. If you want to have a more pleasant, cooperative teenager, be a more understanding, empathic, consistent, loving parent. If you want to have more freedom, more latitude in your job, be a more responsible, a more helpful, a more contributing employee. If you want to be trusted, be trustworthy. If you want the secondary greatness of recognized talent, focus first on primary greatness of character. The inside-out approach says that private victories precede public victories, that making and keeping promises to ourselves precedes making and keeping promises to others. It says it is futile to put personality ahead of character, to try to improve relationships with others before improving ourselves. Inside-out is a process—a continuing process of renewal based on the natural laws that govern human growth and progress. It’s an upward spiral of growth that leads to progressively higher forms of responsible independence and effective interdependence.

While these moments of joy might seem fleeting, they can have lasting effects because they help to promote upward spirals of positive emotions. Joyful surprises bring our attention away from ourselves and back out into the world, prompting us to approach and engage. They incite curiosity, spur exploration, and increase the chances we’ll interact with others in ways that keep the positive vibes flowing.

You know that depression is a dysfunction in frontal-limbic communication. You know that the prefrontal cortex helps manage your emotions and desires so that you can plan for the future. The dorsal striatum acts out old habits, and the nucleus accumbens controls enjoyment and impulses. The anterior cingulate manages attention to the negative or the positive, and the insula is responsible for emotional sensations. The amygdala mediates anxiety. The hypothalamus regulates numerous hormones and controls the stress response. The hippocampus is closely tied to the amygdala and hypothalamus and is essential to learning and memory.

Finding ways to calm the hypothalamus is therefore one of the best ways to reduce stress.

The photos hide everything: the twenties that do not roar for the Hoels. The Depression that costs them two hundred acres and sends half the family to Chicago. The radio shows that ruin two of Frank Jr.’s sons for farming. The Hoel death in the South Pacific and the two Hoel guilty survivals. The Deeres and Caterpillars parading through the tractor shed. The barn that burns to the ground one night to the screams of helpless animals. The dozens of joyous weddings, christenings, and graduations. The half dozen adulteries. The two divorces sad enough to silence songbirds. One son’s unsuccessful campaign for the state legislature. The lawsuit between cousins. The three surprise pregnancies. The protracted Hoel guerrilla war against the local pastor and half the Lutheran parish. The handiwork of heroin and Agent Orange that comes home with nephews from ’Nam. The hushed-up incest, the lingering alcoholism, a daughter’s elopement with the high school English teacher. The cancers (breast, colon, lung), the heart disease, the degloving of a worker’s fist in a grain auger, the car death of a cousin’s child on prom night. The countless tons of chemicals with names like Rage, Roundup, and Firestorm, the patented seeds engineered to produce sterile plants. The fiftieth wedding anniversary in Hawaii and its disastrous aftermath. The dispersal of retirees to Arizona and Texas. The generations of grudge, courage, forbearance, and surprise generosity: everything a human being might call the story happens outside his photos’ frame. Inside the frame, through hundreds of revolving seasons, there is only that solo tree, its fissured bark spiraling upward into early middle age, growing at the speed of wood.

Mental resources like determination, self-worth, and kindness are what make us resilient: able to cope with adversity and push through challenges in the pursuit of opportunities. While resilience helps us recover from loss and trauma, it offers much more than that. True resilience fosters well-being, an underlying sense of happiness, love, and peace. Remarkably, as you internalize experiences of well-being, that builds inner strengths which in turn make you more resilient. Well-being and resilience promote each other in an upward spiral. The

This is the most simple and basic component of life: our struggles determine our successes. Our problems birth our happiness, along with slightly better, slightly upgraded problems. See: it’s a never-ending upward spiral. And if you think at any point you’re allowed to stop climbing, I’m afraid you’re missing the point. Because the joy is in the climb itself.

If we make life-affirming choices, our life becomes an upward spiral of energy, promoting growth and enlightenment. And if we make self-negating choices, our

The tree bulks out. Its bark spirals upward like Trajan’s Column. Its scalloped leaves carry on turning sunlight into tissue. It more than abides; it flourishes, a globe of green health and vigor. And

Driven by initial success, many investors pumped their life savings into Internet stocks in the late 1990s. Some even took out loans to capitalise on the opportunity. However, these investors overlooked one tiny detail: their amazing profits at the time had nothing to do with their stock-picking abilities. The market was simply on an upward spiral. Even the most clueless investors won big. When the market finally turned downward, many were left facing mountains of dot-com debt.

In the beginning, it was just an impulse to eat, but eventually it became deeply ingrained as a routine. Once a routine, pleasure was no longer a part of it, nor was attention, but it still provided a sense of control in a crazy world. It became an addiction.

Awareness does not require emotion, because emotion and awareness are mediated by different brain regions. Noticing a mistake might automatically trigger the emotional amygdala, but becoming aware of your own reaction activates the prefrontal cortex, which calms the amygdala.25

The best way to describe time, therefore, is not as cyclical or linear, but rather as a spiral. it is both cycling and simultaneously progressing forward or evolving upward.

Positive emotions remind us at such times that suffering and uncertainty are not the whole story in any human life. Positive emotions and beliefs fuel resilience and help us bounce back from adversity. They generate even more positive emotions in an upward spiral. This is surely part of the power of love. Love, at its best, brings a cornucopia of good things: joy and contentment, safety and trust, intense interest and involvement, curiosity and openness.

spiraling downward then upward.

He is different from ordinary men, because he is such an extraordinary man with an extraordinary life. He treads his own path through guidance from Above. His path takes an upward spiral. His heartbeat syncs with something magical. He is a man whose life is extraordinary by divine design.

I stood upon the hills, when heaven's wide arch Was glorious with the sun's returning march, And woods were brightened, and soft gales Went forth to kiss the sun-clad vales. The clouds were far beneath me; bathed in light, They gathered midway round the wooded height, And, in their fading glory, shone Like hosts in battle overthrown. As many a pinnacle, with shifting glance. Through the gray mist thrust up its shattered lance, And rocking on the cliff was left The dark pine blasted, bare, and cleft. The veil of cloud was lifted, and below Glowed the rich valley, and the river's flow Was darkened by the forest's shade, Or glistened in the white cascade; Where upward, in the mellow blush of day, The noisy bittern wheeled his spiral way.

HABITS” DEFINED For our purposes, we will define a habit as the intersection of knowledge, skill, and desire. Knowledge is the theoretical paradigm, the what to do and the why. Skill is the how to do. And desire is the motivation, the want to do. In order to make something a habit in our lives, we have to have all three. I may be ineffective in my interactions with my work associates, my spouse, or my children because I constantly tell them what I think, but I never really listen to them. Unless I search out correct principles of human interaction, I may not even know I need to listen. Even if I do know that in order to interact effectively with others I really need to listen to them, I may not have the skill. I may not know how to really listen deeply to another human being. But knowing I need to listen and knowing how to listen is not enough. Unless I want to listen, unless I have the desire, it won’t be a habit in my life. Creating a habit requires work in all three dimensions. The being/seeing change is an upward process—being changing seeing, which in turn changes being, and so forth, as we move in an upward spiral of growth. By working on knowledge, skill, and desire, we can break through to new levels of personal and interpersonal effectiveness as we break with old paradigms that may have been

A strand of cobweb, thick as Elvar’s finger, ran from the rotted, hollowed trunk of a pine tree up into higher boughs. Elvar tracked it upwards, saw the cobweb spiral, spreading wide among the branches, dark husks hanging. Rats. A crow. A pine marten, big as a cat. Frost-spiders.

Example 3: Interest Rates Spiral Upward to Keep Buyers in the Debt Assets In this example, I consider a government that has numbers similar to the US government now. Let’s say nominal income is growing at 3.9% a year, interest rates are 3.5%, and debt levels start at 580% of government income. In this example, we’ll assume that the government spends 32% more than it collects in income, including interest payments. Since this government is running a 12% primary deficit (i.e., excluding interest payments), it collects $5.4 trillion in revenue and spends $6 trillion in Year 1. It must pay $1 trillion in interest because it started with debts at 580% of government income, and interest rates are about 3.5%. Let’s assume that about 35% of the existing debt is coming due this year (which is about how much US government debt matures every year) and will need to be rolled over—so $10.5 trillion of existing debt will come due this year and will need to be paid back. In total, this government needs to sell $12.2 trillion of debt in Year 1. What happens if the public is no longer willing to buy this debt, or is a seller at current interest rates? Markets must clear, so this means that interest rates will go up until someone is willing to buy these bonds. But as the interest rates go up, that makes the government’s borrowing even more expensive, meaning the problems get even worse, creating a greater desire to sell the bonds, which creates even more upward pressure on interest rates. A spiral of rising interest rates leading to worsening credit risk, leading to less demand for the debt, leading to higher interest rates is a classic debt “death spiral.

But your objective is not only to avoid vicious cycles; you need to create virtuous cycles that help you create momentum and establish an upward spiral of increasing effectiveness

We are not going in circles, we are going upwards. The path is a spiral; we have already climbed many steps.

Instead of letting your attention be misdirected, seek out uplifting and inspiring content that nourishes your mind and spirit. Just as a negative focus can drag us down, a positive one has the power to lift us up. When we choose to emphasize gratitude, love, joy and various other types of empowering wavelengths, we create an upward spiral of positive emotions and experiences.