Stretching Exercise Quotes

Monotony collapses time; novelty unfolds it. You can exercise daily and eat healthily and live a long life, while experiencing a short one. If you spend your life sitting in a cubicle and passing papers, one day is bound to blend unmemorably into the next - and disappear. That's why it's so important to change routines regularly, and take vacations to exotic locales, and have as many new experiences as possible that can serve to anchor our memories. Creating new memories stretches out psychological time, and lengthens our perception of our lives.

Listening to the music while stretching her body close to its limit, she was able to attain a mysterious calm. She was simultaneously the torturer and the tortured, the forcer and the forced. This sense of inner-directed self-sufficiency was what she wanted most of all. It gave her deep solace.

The exercise for centering oneself is a simple one. Stop thinking of what you intend to do. Stop thinking of what you have just done. Then stop thinking that you have stopped thinking of those things. Then you will find the now. The time that stretches eternal, and is really the only time there is. Then in that place, you will finally have time to be yourself.

A good goal is like a strenuous exercise - it makes you stretch.

The tiny space, the toilet, two hundred strangers just a few inches away, it's so exciting, the lack of room to maneuver, it helps if you're double-jointed. Use your imagination. Some creativity and a few simple stretching exercises and you can be knock, knock, knockin' on heaven's door. You'll be amazed how time flies.

To accept everything is an exercise, to understand everything a strain. The poet only desires exaltation and expansion, a world to stretch himself in. The poet only asks to get his head into the heavens. It is the logician who seeks to get the heavens into his head. And it is his head that splits.

Something must always remain that eludes us ... For power to have an object on which it can be exercised, a space in which to stretch out its arms ... As long as I know there exists in the world someone who does tricks only for the love of the trick, as long as I know there is a woman who loves reading for reading's sake, I can convince myself that the world continues ... And every evening I, too, abandon myself to reading, like that distant unknown woman ....

She assumes that skill will guide her fingertips, that shapely lines will uncoil out of the pencil the moment she starts. Surely talent is a thing curled deep inside, just waiting to be exercised, and at the slightest invitation it will stretch, shake itself, make itself known? Talent, it seems, is not so insistent.

I am a battery hen. I live in a cage so small I cannot stretch my wings. I am forced to stand night and day on a sloping wire mesh floor that painfully cuts into my feet. The cage walls tear my feathers, forming blood blisters that never heal. The air is so full of ammonia that my lungs hurt and my eyes burn and I think I am going blind. As soon as I was born, a man grabbed me and sheared off part of my beak with a hot iron, and my little brothers were thrown into trash bags as useless alive. My mind is alert and my body is sensitive and I should have been richly feathered. In nature or even a farmyard I would have had sociable, cleansing dust baths with my flock mates, a need so strong that I perform 'vacuum' dust bathing on the wire floor of my cage. Free, I would have ranged my ancestral jungles and fields with my mates, devouring plants, earthworms, and insects from sunrise to dusk. I would have exercised my body and expressed my nature, and I would have given, and received, pleasure as a whole being. I am only a year old, but I am already a 'spent hen.' Humans, I wish I were dead, and soon I will be dead. Look for pieces of my wounded flesh wherever chicken pies and soups are sold.

The morning was hot, and the exercise of reading left her mind contracting and expanding like the main-spring of a clock, and the small noises of midday, which one can ascribe to no definite cause, in a regular rhythm. It was all very real, very big, very impersonal, and after a moment or two she began to raise her first finger and to let it fall on the arm of her chair so as to bring back to herself some consciousness of her own existence. She was next overcome by the unspeakable queerness of the fact that she should be sitting in an arm-chair, in the morning, in the middle of the world. Who were the people moving in the house--moving things from one place to another? And life, what was that? It was only a light passing over the surface and vanishing, as in time she would vanish, though the furniture in the room would remain. Her dissolution became so complete that she could not raise her finger any more, and sat perfectly still, listening and looking always at the same spot. It became stranger and stranger. She was overcome with awe that things should exist at all. . . She forgot that she had any fingers to raise. . . The things that existed were so immense and so desolate. . . She continued to be conscious of these vast masses of substance for a long stretch of time, the clock still ticking in the midst of the universal silence.

The physical exercise and emotional stretching that children enjoy in unorganized play is more varied and less time-bound than is found in organized sports. Playtime—especially unstructured, imaginative, exploratory play—is increasingly recognized as an essential component of wholesome child development.

An asana, or yoga pose, is a container for an experience. An asana is not an exercise for strengthening or stretching a particular muscle or muscle group, although it might have that effect.

Faith by its very nature must be tried... what God does with our faith must be something like workouts. He sees it to that our faith gets mushed and pulled, stretched and pounded, taken to it's limits so its limits can expand... If it doesn't get exercised, it becomes like a weak muscle that fails us when we need it.

In the cage is the lion. She paces with her memories. Her body is a record of her past. As she moves back and forth, one may see it all: the lean frame, the muscular legs, the paw enclosing long sharp claws, the astonishing speed of her response. She was born in this garden. She has never in her life stretched those legs. Never darted farther than twenty yards at a time. Only once did she use her claws. Only once did she feel them sink into flesh. And it was her keeper's flesh. Her keeper whom she loves, who feeds her, who would never dream of harming her, who protects her. Who in his mercy forgave her mad attack, saying this was in her nature, to be cruel at a whim, to try to kill what she loves. He had come into her cage as he usually did early in the morning to change her water, always at the same time of day, in the same manner, speaking softly to her, careful to make no sudden movement, keeping his distance, when suddenly she sank down, deep down into herself, the way wild animals do before they spring, and then she had risen on all her strong legs, and swiped him in one long, powerful, graceful movement across the arm. How lucky for her he survived the blow. The keeper and his friends shot her with a gun to make her sleep. Through her half-open lids she knew they made movements around her. They fed her with tubes. They observed her. They wrote comments in notebooks. And finally they rendered a judgment. She was normal. She was a normal wild beast, whose power is dangerous, whose anger can kill, they had said. Be more careful of her, they advised. Allow her less excitement. Perhaps let her exercise more. She understood none of this. She understood only the look of fear in her keeper's eyes. And now she paces. Paces as if she were angry, as if she were on the edge of frenzy. The spectators imagine she is going through the movements of the hunt, or that she is readying her body for survival. But she knows no life outside the garden. She has no notion of anger over what she could have been, or might be. No idea of rebellion. It is only her body that knows of these things, moving her, daily, hourly, back and forth, back and forth, before the bars of her cage.

You are saying, are you not, I said to Manuelito, that stories have more room in them than ideas? [...] He laughed. That is correct, Señor. It is as if ideas are made of blocks. Rigid and hard. And stories are made of a gauze that is elastic. You can almost see through it, so what is beyond is tantalizing. You can't quite make it out; and because the imagination is always moving forward, you yourself are constantly stretching. Stories are the way spirit is exercised.

The physical exercise and emotional stretching that children enjoy in unorganized play is more varied and less time-bound than is found in organized sports. Playtime—especially

I consider conversations with people to be mind exercises. But I don’t want to pull a muscle, so I stretch a lot. That’s why I’m constantly either rolling my eyes or yawning.

In a way, gluttony is an athletic feat, a stretching exercise.

My relationship had ended and Red had taken my son. My life was my own and I could do anything I wanted, yet I felt nothing. As I stood staring at the walls, searching inside myself for some kind of emotional response, the nothingness suddenly welled up inside me, like a physical mass, so vast and empty and infinite I was terrified. The very first time I went running, it was from that terror, from the possibility of being sucked down into emptiness for ever, and as I ran I discovered I was able to feel; pressure in my lungs, pain in my legs, my skin perspiring, the pounding of my heart. My routine was erratic, I ran when I felt like it, usually five or six times a month. So was my style. It was nothing like that of the runners I grew accustomed to seeing, the ones who regulated themselves, jogged two or three times a week, who did a warm-up first and stretching exercises afterwards, the people for whom the activity was a hobby. I ran like my life depended on it, as fast and as hard as I could. Sometimes, passers-by would look beyond me as I ran towards them, with fear in their eyes, trying to see who or what was pursuing me, trying to work out whether they should be running too. As long as I was feeling, I didn’t care.

Jonathon stretched his arms, like he was reading himself for exercise. He leaned back and asked, "Why are you doing this?" Robin was a bit surprised by the blunt question. "Doing what? Laying here, strapped to this table? I'll be honest, I've asked myself the same question.

Listen carefully because what I'm going to tell you now is very important, so pay attention, you see, one always walks for a reason, when you walk it's because you're going somewhere, to work, to the grocery store to do your shopping, to your girlfriend's house for a quickie, to walk your dog, and even if you're going nowhere, if you don't have a real destination, there's always a reason for walking, to stretch your legs, to exercise, to ponder your future, whereas one dances for nothing, only for the beauty of dancing, for the form, because one can never tell the dancer from the dance, as Yeats put it so well, the walker always walks for a reason, it's the reason that makes him walk, good or bad, useful or useless, doesn't matter, ah but one dances for no reason, that's what you have to understand if you're going to stay and listen to me, I'm not walking here, I'm dancing, get it, I'm doing acrobatics, I don't tell my stories in order to get somewhere, I tell them for the simple pleasure of telling, no more no less, and if you're listening in order to find out what's going to happen at the end, you're wasting your time, you have to listen just for the pleasure of listening to my voice, to the dancing of my voice if you prefer...

On various occasions, especially in trying to think of western American history in the context of the worldwide history of colonialism, it has struck me that much of the mental behavior that we sometimes denounce as ethnocentrism and cultural insensitivity actually derives less from our indifference or hostility than from our clumsiness and awkwardness when we leave the comfort of the English language behind... [V]enturing outside the bounds of the English language exercises and stretches our minds in ways that are essential for getting as close as we can to the act of seeing the world from what would otherwise remain unfamiliar and alien perspectives.

Reading is to the mind what exercise is to the body. It is wholesome and bracing for the mind to have its faculties kept on the stretch.

Asana, with its soothing, stretching and relaxing action, is the main physical exercise for balancing the doshas. It calms Vata, cools Pitta and releases Kapha.

Stretching your body and mind is essential to avoid rigidity.

Monotony collapses time; novelty unfolds it. You can exercise daily and eat healthily and live a long life, while experiencing a short one. If you spend your life sitting in a cubicle and passing papers, one day is bound to blend unmemorably into the next—and disappear. That’s why it’s important to change routines regularly, and take vacations to exotic locales, and have as many new experiences as possible that can serve to anchor our memories. Creating new memories stretches out psychological time, and lengthens our perception of our lives.

He was talking. I tried not to think of how he looked and instead of what he was telling me. Once I accomplished that, my brain couldn’t get past the ‘running’ part. “I don’t run.” I walked the mile run at school. True story. I abhorred any kind of physical exercise. I wasn’t good at it. I was skinny, but I was soft; had absolutely no muscle mass at all. That’s the way I liked it. Who was he to try to change that, change me? I wouldn’t let him. No way, no how. One half of his mouth lifted. He seemed to be enjoying this a little too much. “You do now. You have to be fit, you have to be strong, Taryn, if you’re to stand any chance of surviving this. Come on, we’ll start with stretching.” He forced me to twist my body into unimaginable positions. I even had to touch my toes. The agony. Luke took pleasure from my pain; even laughing as I moaned and groaned through it all. Then, the worst came about. He. Made. Me. Run.

What distinguishes an asana from a stretch or calisthenic exercise is that in asana practice we focus our mind’s attention completely in the body so that we can move as a unified whole and so we can perceive what the body has to tell us. We don’t do something to the body, we become the body. In the West we rarely do this. We watch TV while we stretch; we read a book while we climb the StairMaster; we think about our problems while we take a walk, all the time living a short distance from the body. So asana practice is a reunion between the usually separated body-mind.

You know I believe that all children should have pets if it can possibly be managed, she wrote. I feel it is beneficial to give even the littlest children responsibility for something more helpless and in need of care than themselves. In this way selfishness is avoided, generosity is nurtured, and the heart's affections are exercised until they can bend and stretch to encompass all the world's creatures.

A profound piece of surgery has to take place in the very psyche of the disinherited before the great claim of the religion of Jesus can be presented. The great stretches of barren places in the soul must be revitalized, brought to life, before they can be challenged. Tremendous skill and power must be exercised to show the disinherited the awful results of the role of negative deception into which their lives have been cast. How to do this is perhaps the greatest challenge that the religion of Jesus faces in modern life. Mere preaching is not enough. What are words, however sacred and powerful, in the presence of the grim facts of the daily struggle to survive? Any attempt to deal with this situation on a basis of values that disregard the struggle for survival appears to be in itself a compromise with life. It is only when people live in an environment in which they are not required to exert supreme effort into just keeping alive that they seem to be able to selects ends besides those of mere physical survival.

At the end of this exercise, you’ll have a tree and it will have you. You can measure it monthly and chart your own growth curve. Every day, you can look at your tree, watch what it does, and try to see the world from its perspective. Stretch your imagination until it hurts: What is your tree trying to do? What does it wish for? What does it care about? Make a guess. Say it out loud. Tell your friend about your tree; tell your neighbor. Wonder if you are right. Go back the next day and reconsider. Take a photograph. Count the leaves. Guess again. Say it out loud. Write it down. Tell the guy at the coffee shop; tell your boss. Go

Suzette was different, her responses were honest, her need real not feigned to jolly the exercises along, and that passion in her had called out to his own. Feeling her tremble with excitement had excited him, tasting her passion had made his own hunger stretch and roar, and just watching her find her release had nearly brought on his own. He wanted to possess that, and if it took marriage to do it, then dammit, Gretna Green here he came.

the phenomenology of enjoyment has eight major components. When people reflect on how it feels when their experience is most positive, they mention at least one, and often all, of the following. First, the experience usually occurs when we confront tasks we have a chance of completing. Second, we must be able to concentrate on what we are doing. Third and fourth, the concentration is usually possible because the task undertaken has clear goals and provides immediate feedback. Fifth, one acts with a deep but effortless involvement that removes from awareness the worries and frustrations of everyday life. Sixth, enjoyable experiences allow people to exercise a sense of control over their actions. Seventh, concern for the self disappears, yet paradoxically the sense of self emerges stronger after the flow experience is over. Finally, the sense of the duration of time is altered; hours pass by in minutes, and minutes can stretch out to seem like hours. The combination of all these elements causes a sense of deep enjoyment that is so rewarding people feel that expending a great deal of energy is worthwhile simply to be able to feel it.

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

The contents of this letter threw Elizabeth into a flutter of spirits in which it was difficult to determine whether pleasure or pain bore the greatest share. The vague and unsettled suspicions which uncertainty had produced of what Mr. Darcy might have been doing to forward her sister's match which she had feared to encourage as an exertion of goodness too great to be probable and at the same time dreaded to be just from the pain of obligation were proved beyond their greatest extent to be true He had followed them purposely to town he had taken on himself all the trouble and mortification attendant on such a research in which supplication had been necessary to a woman whom he must abominate and despise and where he was reduced to meet frequently meet reason with persuade and finally bribe the man whom he always most wished to avoid and whose very name it was punishment to him to pronounce. He had done all this for a girl whom he could neither regard nor esteem. Her heart did whisper that he had done it for her. But it was a hope shortly checked by other considerations and she soon felt that even her vanity was insufficient when required to depend on his affection for her—for a woman who had already refused him—as able to overcome a sentiment so natural as abhorrence against relationship with Wickham. Brother-in-law of Wickham Every kind of pride must revolt from the connection. He had to be sure done much. She was ashamed to think how much. But he had given a reason for his interference which asked no extraordinary stretch of belief. It was reasonable that he should feel he had been wrong he had liberality and he had the means of exercising it and though she would not place herself as his principal inducement she could perhaps believe that remaining partiality for her might assist his endeavours in a cause where her peace of mind must be materially concerned. It was painful exceedingly painful to know that they were under obligations to a person who could never receive a return. They owed the restoration of Lydia her character every thing to him. Oh how heartily did she grieve over every ungracious sensation she had ever encouraged every saucy speech she had ever directed towards him. For herself she was humbled but she was proud of him. Proud that in a cause of compassion and honour he had been able to get the better of himself. She read over her aunt's commendation of him again and again. It was hardly enough but it pleased her. She was even sensible of some pleasure though mixed with regret on finding how steadfastly both she and her uncle had been persuaded that affection and confidence subsisted between Mr. Darcy and herself.

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

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

There had been with him such periods of misery, during which he had wailed inwardly and had confessed to himself that the wife of his bosom was too much for him. Now the storm seemed to be coming very roughly. It would be demanded of him that he should exercise certain episcopal authority which he knew did not belong to him. Now, episcopal authority admits of being stretched or contracted according to the character of the bishop who uses it.

Even animals have a conscience. Those in the jungle KILL only to eat, not live to kill. This is why we often see packs of predators focusing on just one kill, instead of targeting many. Even animals exercise reason. I have seen a mother lion taking care of a baby antelope, and a mother elephant taking care of a baby lion. The primal need to eat is unavoidable, yet even under severe hunger stretches, the desire to love can sometimes overcome the desire to eat.

Monotony collapses time; novelty unfolds it. You can exercise daily and eat healthily and live a long life, while experiencing a short one. If you spend your life sitting in a cubicle and passing papers, one day is bound to blend unmemorably into the next—and disappear. That’s why it’s important to change routines regularly, and take vacations to exotic locales, and have as many new experiences as possible that can serve to anchor our memories. Creating new memories stretches out psychological time, and lengthens our perception of our lives. William James first wrote about the curious warping and foreshortening of psychological time in his Principles of Psychology in 1890: “In youth we may have an absolutely new experience, subjective or objective, every hour of the day. Apprehension is vivid, retentiveness strong, and our recollections of that time, like those of a time spent in rapid and interesting travel, are of something intricate, multitudinous and long-drawn-out,” he wrote. “But as each passing year converts some of this experience into automatic routine which we hardly note at all, the days and the weeks smooth themselves out in recollection to contentless units, and the years grow hollow and collapse.” Life seems to speed up as we get older because life gets less memorable as we get older. “If to remember is to be human, then remembering more means being more human,” said Ed.

More relevant was the cover sheet, which set forth the psychological profile of candidates best suited to withstand the extreme conditions at the South Pole. They are “individuals with blasé attitudes and antisocial tendencies,” and people who “feel comfortable spending lots of time alone in small rooms,” “don’t feel the need to get outside and exercise,” and the kicker, “can go long stretches without showering.” For the past twenty years I’ve been in training for overwintering at the South Pole!

March 9: With Schenck’s help, Marilyn obtains a contract with Columbia Pictures for $125 a week. The studio puts her up at the Hotel Bel-Air. Ed Cronenwerth shoots her in various exercise positions, toning and stretching her body. She is also shown seated on steps, her right elbow on her raised right thigh and her right hand on her chin next to the sign “Los Angeles City Limits.” He also photographs makeup sessions. Marilyn applies lipstick, looking into a hand-held mirror, and is shot sitting while Helen Hunt styles her hair.

Critics are much madder than poets... Poetry is sane because it floats easily in an infinite sea; reason seeks to cross the infinite sea, and so make it finite. The result is mental exhaustion, like the physical exhaustion of Mr. Holbein. To accept everything is an exercise, to understand everything a strain. The poet only desires exaltation and expansion, a world to stretch himself in. The poet only asks to get his head into the heavens. It is the logician who seeks to get the heavens into his head. And it is his head that splits.

Taggart’s head fell back, and he sighed in relief. “Thank God. Does that mean you’ll fuck him?” “You’re kind of the worst fairy godmother ever, you know.” He shrugged. “I don’t know. Do you intend to fuck him?” He was obnoxious. “Yes.” Taggart got up and stretched as though this whole exercise had been tiring. “Then I would say I’m pretty fucking good. But the next time I have to play fairy godmother, I’m shoving a wand up someone’s ass.” He smiled, a wolfish leer. “The good news is, I really like shoving things up a pretty sub’s ass.

Exercise” includes a combination of purposeful aerobic cardio work (e.g., swimming, cycling, jogging, group exercise classes), strength training (e.g., free weights, resistance bands, gym machines, mat Pilates, lunges, squats), and routines that promote flexibility and balance (e.g., stretching, yoga). It also includes leading a physically active life throughout the day (e.g., taking the stairs instead of the elevator; avoiding prolonged sitting; going for walks during breaks; engaging in hobbies such as dancing, hiking, and gardening).

Vaginal tissue does not stretch out with use, no matter how much you use it or how large the penis or toy is that it’s used with. For comparison, think of your mouth and how it is stretched and manipulated every day, yet it retains its shape—the same goes for your vagina. But like any muscle, the PC muscles that surround the vaginal canal can get weaker with age and after giving birth. Doing Kegel exercises regularly can help keep the PC muscles from losing their grip and might make your vagina feel “tighter” around a penis if clenched during sex.

Shin-shin-toitsu-do includes a wide variety of stretching exercises, breathing methods, forms of seated meditation and moving meditation, massage-like healing arts, techniques of auto-suggestion, and mind and body coordination drills, as well as principles for the unification of mind and body. These principles of mind and body coordination are regarded as universal laws that express the workings of nature on human life. As such, they can be applied directly to an endless number of everyday activities and tasks. It is not uncommon when studying Japanese yoga to encounter classes and seminars that deal with the direct application of these universal principles to office work, sales, management, sports, art, music, public speaking, and a host of other topics. How to use these precepts of mind and body integration to realize our full potential in any action is the goal. All drills, exercises, and practices of Shin-shin-toitsu-do are based on the same principles, thus linking intelligently a diversity of arts. But more than this, they serve as vehicles for grasping and cultivating the principles of mind and body coordination. And it is these principles that can be put to use directly, unobtrusively, and immediately in our daily lives.

We may now briefly enumerate the elements of style.  We have, peculiar to the prose writer, the task of keeping his phrases large, rhythmical, and pleasing to the ear, without ever allowing them to fall into the strictly metrical: peculiar to the versifier, the task of combining and contrasting his double, treble, and quadruple pattern, feet and groups, logic and metre—harmonious in diversity: common to both, the task of artfully combining the prime elements of language into phrases that shall be musical in the mouth; the task of weaving their argument into a texture of committed phrases and of rounded periods—but this particularly binding in the case of prose: and, again common to both, the task of choosing apt, explicit, and communicative words.  We begin to see now what an intricate affair is any perfect passage; how many faculties, whether of taste or pure reason, must be held upon the stretch to make it; and why, when it is made, it should afford us so complete a pleasure.  From the arrangement of according letters, which is altogether arabesque and sensual, up to the architecture of the elegant and pregnant sentence, which is a vigorous act of the pure intellect, there is scarce a faculty in man but has been exercised.  We need not wonder, then, if perfect sentences are rare, and perfect pages rarer. -ON SOME TECHNICAL ELEMENTS OF STYLE IN LITERATURE

He [Aldo Leopold] recognized that industrial-age tools were incompatible with truly wild country - that roads eventually brought with them streams of tourists and settlers, hotels and gas stations, summer homes and cabins, and a diminishment of land health. He sort of invented the concept of wilderness as we now understand it in America: a stretch of country without roads, where all human movement must happen on foot or horseback. He understood that to keep a little remnant of our continent wild, we had no choice but to exercise restraint. I think it's one of the best ideas our culture ever had, not to mention our best hope for preserving the full diversity of nonhuman life in a few functioning ecosystems.

When I first stopped trying to fix other people, I turned my attention to 'curing' myself. I was in a hurry to get this healing process over. I wanted immediate recovery from the effects of growing up in a family riddled with alcoholism and from being married to an alcoholic. I looked forward to the day I would graduate from Al-Anon and get on with my life. As year two and year three passed, I was still in the program. I began to despair as the character defects I had worked so long to overcome came back to haunt me, particularly during times of stress and during periods when I didn't attend meetings. I have severe arthritis in my joints. To cope with my condition, I have to assess my body each day and patiently respond to its needs. Some days I need a warm bath to get going in the morning. On other days I apply a medicated rub to the painful areas. Yet other days some light stretching and exercise help to loosen me up. I'ave accepted that my arthritis will never go away. It's a condition I manage daily with consistent, on-going care. One day I made a connection between my medical condition and my struggle with recovery. I began to look at myself as having 'arthritis of the personality,' requiring patient, continuous care to keep me from 'stiffening' into old habits and attitudes. This care includes attending meetings, reading Al-Anon literature, calling my sponsor, and engaging in service. Now, as long as I practice patience, recovery is a manageable and adventurous process instead of an arduously sought end point.

Monotony collapses time; novelty unfolds it. You can exercise daily and eat healthily and live a long life, while experiencing a short one. If you spend your life sitting in a cubicle and passing papers, one day is bound to blend unmemorably into the next—and disappear. That’s why it’s important to change routines regularly, and take vacations to exotic locales, and have as many new experiences as possible that can serve to anchor our memories. Creating new memories stretches out psychological time, and lengthens our perception of our lives. William James first wrote about the curious warping and foreshortening of psychological time in his Principles of Psychology in 1890: “In youth we may have an absolutely new experience, subjective or objective, every hour of the day.

When his support team on the surface finally called down to him on September 14, the day his experiment was scheduled to wrap up, it was only August 20 in his journal. He thought only a month had gone by. His experience of time’s passage had compressed by a factor of two. Monotony collapses time; novelty unfolds it. You can exercise daily and eat healthily and live a long life, while experiencing a short one. If you spend your life sitting in a cubicle and passing papers, one day is bound to blend unmemorably into the next—and disappear. That’s why it’s important to change routines regularly, and take vacations to exotic locales, and have as many new experiences as possible that can serve to anchor our memories. Creating new memories stretches out psychological time, and lengthens our perception of our lives.

Exercise increases brainpower. You know that aerobic exercise increases the flow of oxygen to the heart, but did you also know that it increases the flow of oxygen to the brain? When a rush job (or a rush of anxiety) keeps you up all night, a judicious exercise break can keep you bright until dawn. According to nutrition research scientist Judith J. Wurtman, PhD, when you’re awake and working during hours that you’d normally be asleep, your internal body rhythms tell your body to cool down, even though your brain is racing along. Simply standing up and stretching, walking around the room, or doing a couple of sit-ups every hour or so speeds up your metabolism, warms up your muscles, increases your ability to stay awake, and, in Dr. Wurtman’s words, “prolongs your ability to work smart into the night.” Eureka!

My attitude toward all other persons is well illustrated by this story from a celebrated traveler: He arrived one day in the midst of a tribe of savages, where a child had just been born. A crowd of soothsayers, magicians, and quacks ― armed with rings, hooks, and cords ― surrounded it. One said: "This child will never smell the perfume of a peace- pipe unless I stretch his nostrils." Another said: "He will never be able to hear unless I draw his ear-lobes down to his shoulders." A third said: "He will never see the sunshine unless I slant his eyes." Another said: "He will never stand upright unless I bend his legs." A fifth said: "He will never learn to think unless I flatten his skull." "Stop," cried the traveler. "What God does is well done. Do not claim to know more than He. God has given organs to this frail creature; let them develop and grow strong by exercise, use, experience, and liberty.

HAPPINESS: "Flourishing is a fact, not a feeling. We flourish when we grow and thrive. We flourish when we exercise our powers. We flourish when we become what we are capable of becoming...Flourishing is rooted in action..."happiness is a kind of working of the soul in the way of perfect excellence"...a flourishing life is a life lived along lines of excellence...Flourishing is a condition that is created by the choices we make in the world we live in...Flourishing is not a virtue, but a condition; not a character trait, but a result. We need virtue to flourish, but virtue isn't enough. To create a flourishing life, we need both virtue and the conditions in which virtue can flourish...Resilience is a virtue required for flourishing, bur being resilient will not guarantee that we will flourish. Unfairness, injustice, and bad fortune will snuff our promising lives. Unasked-for pain will still come our way...We can build resilience and shape the world we live in. We can't rebuild the world...three primary kinds of happiness: the happiness of pleasure, the happiness of grace, and happiness of excellence...people who are flourishing usually have all three kinds of happiness in their lives...Aristotle understood: pushing ourselves to grow, to get better, to dive deeper is at the heart of happiness...This is the happiness that goes hand in hand with excellence, with pursuing worthy goals, with growing mastery...It is about the exercise of powers. The most common mistake people make in thinking about the happiness of excellence is to focus on moments of achievement. They imagine the mountain climber on the summit. That's part of the happiness of excellence, and a very real part. What counts more, though, is not the happiness of being there, but the happiness of getting there. A mountain climber heads for the summit, and joy meets her along the way. You head for the bottom of the ocean, and joy meets you on the way down...you create joy along the way...the concept of flow, the kind of happiness that comes when we lose ourselves through complete absorption in a rewarding task...the idea of flow..."Contrary to what we usually believe, moments like these, the best moments in our lives, are not the passive, receptive, relaxing times...The best moments usually occur when a person's body or mind is stretched to its limit in a voluntary effort to accomplish something difficult and worthwhile."...Joy, like sweat, is usually a byproduct of your activity, not your aim...A focus on happiness will not lead to excellence. A focus on excellence will, over time, lead to happiness. The pursuit of excellence leads to growth, mastery, and achievement. None of these are sufficient for happiness, yet all of them are necessary...the pull of purpose, the desire to feel "needed in this world" - however we fulfill that desire - is a very powerful force in a human life...recognize that the drive to live well and purposefully isn't some grim, ugly, teeth-gritting duty. On the contrary: "it's a very good feeling." It is really is happiness...Pleasures can never make up for an absence of purposeful work and meaningful relationships. Pleasures will never make you whole...Real happiness comes from working together, hurting together, fighting together, surviving together, mourning together. It is the essence of the happiness of excellence...The happiness of pleasure can't provide purpose; it can't substitute for the happiness of excellence. The challenge for the veteran - and for anyone suddenly deprived of purpose - is not simple to overcome trauma, but to rebuild meaning. The only way out is through suffering to strength. Through hardship to healing. And the longer we wait, the less life we have to live...We are meant to have worthy work to do. If we aren't allowed to struggle for something worthwhile, we'll never grow in resilience, and we'll never experience complete happiness.

Me, well, there is meaning to the work and things I've done. But I never started an exercise revolution. I never became controversial because of my political beliefs. I don't believe I've affected change on a grand scale. I think I made a contribution. I know I've made people laugh. Through characters I have played, I've certainly allowed people to access their own expression of sadness or remorse, anger or disappointment. I've always believed that being an actor is a great service job. And I am of service. But it's just a job. So much of the glitz and fame, I can't even remember. I have blank spots where spotlights have been. It's easier for me to remember the ordinary goings-on of my life, because that's what my life is most of the time. It's just a life. Mine, like yours, has moaned and groaned. Stretched and turned. Sometimes good, oftentimes bad. People up and gone, love found and thrown away. Many moments make up a life. I am surprised by how many of my fame moments are blank spots. The volume turned down. Fame wants to turn up the volume on everything. It wears me out and intrudes on my need for solitude.

KNEE SURGERY I’D FIRST HURT MY KNEES IN FALLUJAH WHEN THE WALL FELL on me. Cortisone shots helped for a while, but the pain kept coming back and getting worse. The docs told me I needed to have my legs operated on, but doing that would have meant I would have to take time off and miss the war. So I kept putting it off. I settled into a routine where I’d go to the doc, get a shot, go back to work. The time between shots became shorter and shorter. It got down to every two months, then every month. I made it through Ramadi, but just barely. My knees started locking and it was difficult to get down the stairs. I no longer had a choice, so, soon after I got home in 2007, I went under the knife. The surgeons cut my tendons to relieve pressure so my kneecaps would slide back over. They had to shave down my kneecaps because I had worn grooves in them. They injected synthetic cartilage material and shaved the meniscus. Somewhere along the way they also repaired an ACL. I was like a racing car, being repaired from the ground up. When they were done, they sent me to see Jason, a physical therapist who specializes in working with SEALs. He’d been a trainer for the Pittsburgh Pirates. After 9/11, he decided to devote himself to helping the country. He chose to do that by working with the military. He took a massive pay cut to help put us back together. I DIDN’T KNOW ALL THAT THE FIRST DAY WE MET. ALL I WANTED to hear was how long it was going to take to rehab. He gave me a pensive look. “This surgery—civilians need a year to get back,” he said finally. “Football players, they’re out eight months. SEALs—it’s hard to say. You hate being out of action and will punish yourselves to get back.” He finally predicted six months. I think we did it in five. But I thought I would surely die along the way. JASON PUT ME INTO A MACHINE THAT WOULD STRETCH MY knee. Every day I had to see how much further I could adjust it. I would sweat up a storm as it bent my knee. I finally got it to ninety degrees. “That’s outstanding,” he told me. “Now get more.” “More?” “More!” He also had a machine that sent a shock to my muscle through electrodes. Depending on the muscle, I would have to stretch and point my toes up and down. It doesn’t sound like much, but it is clearly a form of torture that should be outlawed by the Geneva Convention, even for use on SEALs. Naturally, Jason kept upping the voltage. But the worst of all was the simplest: the exercise. I had to do more, more, more. I remember calling Taya many times and telling her I was sure I was going to puke if not die before the day was out. She seemed sympathetic but, come to think of it in retrospect, she and Jason may have been in on it together. There was a stretch where Jason had me doing crazy amounts of ab exercises and other things to my core muscles. “Do you understand it’s my knees that were operated on?” I asked him one day when I thought I’d reached my limit. He just laughed. He had a scientific explanation about how everything in the body depends on strong core muscles, but I think he just liked kicking my ass around the gym. I swear I heard a bullwhip crack over my head any time I started to slack. I always thought the best shape I was ever in was straight out of BUD/S. But I was in far better shape after spending five months with him. Not only were my knees okay, the rest of me was in top condition. When I came back to my platoon, they all asked if I had been taking steroids.

Usually, when people hear the term Yoga, many of them associate it with various physical exercises where they need to twist, turn and stretch their body in complex ways that are known as Asanas, but this is only one type of Yoga, called “Hatha-Yoga”. In reality, Yoga is an umbrella term for various physical and mental exercises that lead to the overall well-being of a person. By origin, Yoga has mainly five forms: 1. Raja Yoga - The realization of divinity through intense meditation 2. Karma Yoga – The realization of divine bliss through your own daily activities and duties 3. Hatha Yoga – The realization of divine well-being through various physical exercises 4. Jyana Yoga – The realization of inexplicable bliss in the pursuit of knowledge 5. Bhakti Yoga – The realization of ecstasy through love and devotion for your Personal God The purpose of all Yogas is to set your consciousness lose into the vast domain of the unknown, where your brain circuits simulate various fascinating mental states that are usually unimaginable and unattainable in your everyday consciousness. But the whole yoga thing has nothing to do with God or something of that sort. It is all about various states of the human mind.

Nesta stretched out her legs, leaning her bruised palms on the stone. 'Enjoy your exercises.' Cassian bristled. But he held out his hand again. 'Please.' She'd never heard him say that word. It was a rope thrown between them. He'd meet her halfway- let her win the power battle, admit defeat, if she would just get off the rock. She told herself to get up, to take that outstretched hand. But she couldn't Couldn't bring her body to rise. His hazel eyes were bright with pleading in the morning sun, the wind dancing in his dark hair. Like he was made from these mountains, crafted from wind and stone. He was so beautiful. Not in the way that Azriel and Rhys were beautiful, but in an uncut way. Savage and unrelenting. The first time she'd seen Cassian, she couldn't take her eyes off him. She felt like she'd spent her life surrounded by boys, and then a man- a male, she supposed- had suddenly appeared. Everything about him had radiated that confident, arrogant masculinity. It had been heady and overwhelming, and all she'd wanted, all she'd wanted for so many months, was to touch him, smell him, taste him. Get close to that strength and throw everything she was against it because she knew he'd never break, never falter, never balk. But the light in his eyes dimmed as he lowered his hand. She deserved his disappointment. Deserved his resentment and disgust. Even if it carved something vital from her. 'Tomorrow, then,' Cassian said. He didn't speak to her again for the rest of the day.

Let us begin, then, with the mad-house; from this evil and fantastic inn let us set forth on our intellectual journey. Now, if we are to glance at the philosophy of sanity, the first thing to do in the matter is to blot out one big and common mistake. There is a notion adrift everywhere that imagination, especially mystical imagination, is dangerous to man’s mental balance. Poets are commonly spoken of as psychologically unreliable; and generally there is a vague association between wreathing laurels in your hair and sticking straws in it. Facts and history utterly contradict this view. Most of the very great poets have been not only sane, but extremely business-like; and if Shakespeare ever really held horses, it was because he was much the safest man to hold them. Imagination does not breed insanity. Exactly what does breed insanity is reason. Poets do not go mad; but chess-players do. Mathematicians go mad, and cashiers; but creative artists very seldom. I am not, as will be seen, in any sense attacking logic: I only say that this danger does lie in logic, not in imagination. Artistic paternity is as wholesome as physical paternity. Moreover, it is worthy of remark that when a poet really was morbid it was commonly because he had some weak spot of rationality on his brain. Poe, for instance, really was morbid; not because he was poetical, but because he was specially analytical. Even chess was too poetical for him; he disliked chess because it was full of knights and castles, like a poem. He avowedly preferred the black discs of draughts, because they were more like the mere black dots on a diagram. Perhaps the strongest case of all is this: that only one great English poet went mad, Cowper. And he was definitely driven mad by logic, by the ugly and alien logic of predestination. Poetry was not the disease, but the medicine; poetry partly kept him in health. He could sometimes forget the red and thirsty hell to which his hideous necessitarianism dragged him among the wide waters and the white flat lilies of the Ouse. He was damned by John Calvin; he was almost saved by John Gilpin. Everywhere we see that men do not go mad by dreaming. Critics are much madder than poets. Homer is complete and calm enough; it is his critics who tear him into extravagant tatters. Shakespeare is quite himself; it is only some of his critics who have discovered that he was somebody else. And though St. John the Evangelist saw many strange monsters in his vision, he saw no creature so wild as one of his own commentators. The general fact is simple. Poetry is sane because it floats easily in an infinite sea; reason seeks to cross the infinite sea, and so make it finite. The result is mental exhaustion, like the physical exhaustion of Mr. Holbein. To accept everything is an exercise, to understand everything a strain. The poet only desires exaltation and expansion, a world to stretch himself in. The poet only asks to get his head into the heavens. It is the logician who seeks to get the heavens into his head. And it is his head that splits.

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

GCHQ has traveled a long and winding road. That road stretches from the wooden huts of Bletchley Park, past the domes and dishes of the Cold War, and on towards what some suggest will be the omniscient state of the Brave New World. As we look to the future, the docile and passive state described by Aldous Huxley in his Brave New World is perhaps more appropriate analogy than the strictly totalitarian predictions offered by George Orwell's Nineteen Eighty-Four. Bizarrely, many British citizens are quite content in this new climate of hyper-surveillance, since its their own lifestyle choices that helped to create 'wired world' - or even wish for it, for as we have seen, the new torrents of data have been been a source of endless trouble for the overstretched secret agencies. As Ken Macdonald rightly points out, the real drives of our wired world have been private companies looking for growth, and private individuals in search of luxury and convenience at the click of a mouse. The sigint agencies have merely been handed the impossible task of making an interconnected society perfectly secure and risk-free, against the background of a globalized world that presents many unprecedented threats, and now has a few boundaries or borders to protect us. Who, then, is to blame for the rapid intensification of electronic surveillance? Instinctively, many might reply Osama bin Laden, or perhaps Pablo Escobar. Others might respond that governments have used these villains as a convenient excuse to extend state control. At first glance, the massive growth of security, which includes includes not only eavesdropping but also biometric monitoring, face recognition, universal fingerprinting and the gathering of DNA, looks like a sad response to new kinds of miscreants. However, the sad reality is that the Brave New World that looms ahead of us is ultimately a reflection of ourselves. It is driven by technologies such as text messaging and customer loyalty cards that are free to accept or reject as we choose. The public debate on surveillance is often cast in terms of a trade-off between security and privacy. The truth is that luxury and convenience have been pre-eminent themes in the last decade, and we have given them a much higher priority than either security or privacy. We have all been embraced the world of surveillance with remarkable eagerness, surfing the Internet in a global search for a better bargain, better friends, even a better partner. GCHQ vast new circular headquarters is sometimes represented as a 'ring of power', exercising unparalleled levels of surveillance over citizens at home and abroad, collecting every email, every telephone and every instance of internet acces. It has even been asserted that GCHQ is engaged in nothing short of 'algorithmic warfare' as part of a battle for control of global communications. By contrast, the occupants of 'Celtenham's Doughnut' claim that in reality they are increasingly weak, having been left behind by the unstoppable electronic communications that they cannot hope to listen to, still less analyse or make sense of. In fact, the frightening truth is that no one is in control. No person, no intelligence agency and no government is steering the accelerating electronic processes that may eventually enslave us. Most of the devices that cause us to leave a continual digital trail of everything we think or do were not devised by the state, but are merely symptoms of modernity. GCHQ is simply a vast mirror, and it reflects the spirit of the age.

With an obscure hesitation one steps into the day and its frame and its costume. Between the puzzlement and its summary abandonment, between the folds of waking consciousness and their subsequent limitation, is a possible city. Solitude, hotels, aging, love, hormones, alcohol, illness – these drifting experiences open it a little. Sometimes prolonged reading holds it ajar. Another’s style of consciousness inflects one’s own; an odd syntactic manner, a texture of embellishment, pause. A new mode of rest. I can feel physiologically haunted by a style. It’s why I read ideally, for the structured liberation from the personal, yet the impersonal inflection can persist outside the text, beyond the passion of readerly empathy, a most satisfying transgression that arrives only inadvertently, never by force of intention. As if seized by a fateful kinship, against all the odds of sociology, the reader psychically assumes the cadence of the text. She sheds herself. This description tends towards a psychological interpretation of linguistics, but the experience is also spatial. I used to drive home from my lover’s apartment at 2 a.m., 3 a.m. This was Vancouver in 1995. A zone of light-industrial neglect separated our two neighbourhoods. Between them the stretched-out city felt abandoned. My residual excitement and relaxation would extend outwards from my body and the speeding car, towards the dilapidated warehouses, the shut storefronts, the distant container yards, the dark exercise studios, the pools of sulphur light, towards a low-key dereliction. I would feel pretty much free. I was a driver, not a pronoun, not a being with breasts and anguish. I was neither with the lover nor alone. I was suspended in a nonchalance. My cells were at ease. I doted on nothing.

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

I now principally allude to Rousseau, for his character of Sophia is, undoubtedly, a captivating one, though it appears to me grossly unnatural; however, it is not the superstructure, but the foundation of her character, the principles on which her education was built, that I mean to attack; nay, warmly as I admire the genius of that able writer, whose opinions I shall often have occasion to cite, indignation always takes place of admiration, and the rigid frown of insulted virtue effaces the smile of complacency, which his eloquent periods are wont to raise, when I read his voluptuous reveries. Is this the man, who, in his ardour for virtue, would banish all the soft arts of peace, and almost carry us back to Spartan discipline? Is this the man who delights to paint the useful struggles of passion, the triumphs of good dispositions, and the heroic flights which carry the glowing soul out of itself? How are these mighty sentiments lowered when he describes the prettyfoot and enticing airs of his little favourite! But, for the present, I waive the subject, and, instead of severely reprehending the transient effusions of overweening sensibility, I shall only observe, that whoever has cast a benevolent eye on society, must often have been gratified by the sight of humble mutual love, not dignified by sentiment, nor strengthened by a union in intellectual pursuits. The domestic trifles of the day have afforded matter for cheerful converse, and innocent caresses have softened toils which did not require great exercise of mind, or stretch of thought: yet, has not the sight of this moderate felicity excited more tenderness than respect? An emotion similar to what we feel when children are playing, or animals sporting, whilst the contemplation of the noble struggles of suffering merit has raised admiration, and carried our thoughts to that world where sensation will give place to reason. Women are, therefore, to be considered either as moral beings, or so weak that they must be entirely subjected to the superior faculties of men.

And by the end of March one of them had already begun his journey. Twenty-two years old, an A.B. and LL.B. of Harvard, Francis Parkman was back from a winter trip to scenes in Pennsylvania and Ohio that would figure in his book and now he started with his cousin, Quincy Adams Shaw, for St. Louis. He was prepared to find it quite as alien to Beacon Hill as the Dakota lands beyond it, whither he was going. He was already an author (a poet and romancer), had already designed the great edifice his books were to build, and already suffered from the mysterious, composite illness that was to make his life a long torture. He hoped, in fact, that a summer on the prairies might relieve or even cure the malady that had impaired his eyes and, he feared, his heart and brain as well. He had done his best to cure it by systematic exercise, hard living in the White Mountains, and a regimen self-imposed in the code of his Puritan ancestors which would excuse no weakness. But more specifically Parkman was going west to study the Indians. He intended to write the history of the conflict between imperial Britain and imperial France, which was in great part a story of Indians. The Conspiracy of Pontiac had already taken shape in his mind; beyond it stretched out the aisles and transepts of what remains the most considerable achievement by an American historian. So he needed to see some uncorrupted Indians in their native state. It was Parkman’s fortune to witness and take part in one of the greatest national experiences, at the moment and site of its occurrence. It is our misfortune that he did not understand the smallest part of it. No other historian, not even Xenophon, has ever had so magnificent an opportunity: Parkman did not even know that it was there, and if his trip to the prairies produced one of the exuberant masterpieces of American literature, it ought instead to have produced a key work of American history. But the other half of his inheritance forbade. It was the Puritan virtues that held him to the ideal of labor and achievement and kept him faithful to his goal in spite of suffering all but unparalleled in literary history. And likewise it was the narrowness, prejudice, and mere snobbery of the Brahmins that insulated him from the coarse, crude folk who were the movement he traveled with, turned him shuddering away from them to rejoice in the ineffabilities of Beacon Hill, and denied our culture a study of the American empire at the moment of its birth. Much may rightly be regretted, therefore. But set it down also that, though the Brahmin was indifferent to Manifest Destiny, the Puritan took with him a quiet valor which has not been outmatched among literary folk or in the history of the West.

When people reflect on how it feels when their experience is most positive, they mention at least one, and often all, of the following. First, the experience usually occurs when we confront tasks we have a chance of completing. Second, we must be able to concentrate on what we are doing. Third and fourth, the concentration is usually possible because the task undertaken has clear goals and provides immediate feedback. Fifth, one acts with a deep but effortless involvement that removes from awareness the worries and frustrations of everyday life. Sixth, enjoyable experiences allow people to exercise a sense of control over their actions. Seventh, concern for the self disappears, yet paradoxically the sense of self emerges stronger after the flow experience is over. Finally, the sense of the duration of time is altered; hours pass by in minutes, and minutes can stretch out to seem like hours. The combination of all these elements causes a sense of deep enjoyment that is so rewarding people feel that expending a great deal of energy is worthwhile simply to be able to feel it.

When a horse operates with tight muscles, his muscle fibers are shorter and more contracted than they should be; therefore, they cannot stretch as readily or quickly as they need to. This tightening then spreads from one muscle group to another because as one group tightens, the neighboring muscle group is not able to stretch enough to accommodate the necessary movement. This second group will then tighten and will pass along the stress to the next muscle group, and so on, creating a ripple effect.

Whole Body Vibration Training Basics Goals ♦ Minimum recommended usage (but work up to this slowly): five to ten minutes of vibration at mid-level frequency each day, but it is not a problem if you miss some days. It is great if you can work up to doing twenty minutes per day. ♦ Maximum recommended usage: twenty to thirty minutes of vibration per day. Basics ♦​To target different muscle groups, choose different positions from the pictures in this book or from the poster found on my website. ♦​Do each exercise position for thirty seconds to one minute, either holding the position (static, or isometric) or moving in and out of it (dynamic, or kinetic). ♦​Many benefits are achieved even if you only stand on the machine. In fact, standing upright on the plate is a great position for increasing bone density, as it helps to transmit the vibration throughout your body. So, even if you are too tired to work out, do stand or sit on your plate—relax and vibrate! ♦​Mid-level speed settings are optimal for muscle strengthening exercises. Higher speed settings are better for stretching and massage. The most important thing is just to do some vibration! Remember that all vibration works for strengthening, stretching and massage, lymphatic drainage, and other health benefits.

As I’ve grown older, my capacity for handling stress has diminished. To deal with stress better, I try to: • Fight fear of the unknown with God’s help and His Word. • Assure myself that slowing down isn’t bad; it’s a healthy thing to do as I age. • Ask for help when I need it, and let go of pride that prevents me from asking for it. • Not hang on to negative emotions, but remain positive with God’s help. • Go for walks and stretch or exercise regularly. • Focus on what’s important. Let go of nonessential things. • Memorize Scripture and recite it when stressed or going to sleep. • Make every day count.” —

Recovery" is everything you do outside the gym to take care of yourself: eating, sleeping, stretching, managing stress. Another oversight of the "workout"-based type of exercise is that it does not teach us to care at all about this stuff. If you're like me, you might have even been conditioned to believe, for instance, that eating a nice big meal after a workout would be "wasting the workout." In reality, the *opposite* is true: if you don't eat enough, you are only setting yourself up for an unfair and unnecessary amount of soreness. And this is true of all recovery dimensions: if you don't sleep, or if you don't manage your stress, you will be miserable trying to build muscle.

DO THIS NOW Refer to the answers you came up with in the last “Do This Now” section to complete the following exercises: Who is your product’s user? What is the user doing right before your intended habit? Come up with three internal triggers that could cue your user to action. Refer to the 5 Whys Method described in this chapter. Which internal trigger does your user experience most frequently? Finish this brief narrative using the most frequent internal trigger and the habit you are designing: “Every time the user (internal trigger), he/she (first action of intended habit).” Refer back to the question about what the user is doing right before the first action of the habit. What might be places and times to send an external trigger? How can you couple an external trigger as closely as possible to when the user’s internal trigger fires? Think of at least three conventional ways to trigger your user with current technology (e-mails, notifications, text messages, etc.). Then stretch yourself to come up with at least three crazy or currently impossible ideas for ways to trigger your user (wearable computers, biometric sensors, carrier pigeons, etc.). You could find that your crazy ideas spur some new approaches that may not be so nutty after all. In a few years new technologies will create all sorts of currently unimaginable triggering opportunities.

Stretching Recommendations The American College of Sports Medicine (ACSM) recommends flexibility exercises for all of the major muscle-tendon groups - neck, shoulders, trunk, lower back, hips, legs, ankles - 2-3 times per week. Spend up to 60 seconds on each stretch; if you can only hold the stretch for 20 seconds, repeat the stretch three times. Never bounce into a stretch. Perform dynamic stretches before your workout. Perform static stretching after your workout. If you are doing a separate stretching session, do a 5 minute warm up of cardio and dynamic stretches.

The exercise for centring oneself is a simple one. Stop thinking of what you intend to do. Stop thinking of what you have just done. Then, stop thinking that you have stopped thinking of those things. Then you will find the Now, the time that stretches eternal, and is really the only time there is. Then, in that place, you will finally have time to be yourself.

Variability is the missing link in many runners’ routines. More important than anything else discussed in this book, it’s the first step to running better. Even without doing any corrective stretches or exercises, without cueing and form changes, variation will allow your body and brain to find better ways of moving.

Standing out from the (New York City) map's delicate tracery of gridirons representing streets are heavy lines, lines girdling the city or slashing across its expanses. These lines denote the major roads on which automobiles and trucks move, roads whose very location, moreover, does as much as any single factor to determine where and how a city's people live and work. With a single exception, the East River Drive, Robert Moses built every one of those roads. (...) Only one borough of New York City—the Bronx—is on the mainland of the United States, and bridges link the island boroughs that form metropolis. Since 1931, seven such bridges were built, immense structures, some of them anchored by towers as tall as seventy-story buildings, supported by cables made up of enough wire to drop a noose around the earth. (...) Robert Moses built every one of those bridges. (He also built) Lincoln Center, the world's most famous, costly and imposing cultural complex. Alongside another stands the New York Coliseum, the glowering exhibition tower whose name reveals Moses' preoccupation with achieving an immortality like that conferred on the Caesars of Rome. The eastern edge of Manhattan Island, heart of metropolis, was completely altered between 1945 and 1958. (...) Robert Moses was never a member of the Housing Authority and his relationship with it was only hinted at in the press. But between 1945 and 1958 no site for public housing was selected and no brick of a public housing project laid without his approval. And still further north along the East River stand the buildings of the United Nations headquarters. Moses cleared aside the obstacles to bringing to New York the closest thing to a world capitol the planet possesses, and he supervised its construction. When Robert Moses began building playgrounds in New York City, there were 119. When he stopped, there were 777. Under his direction, an army of men that at times during the Depression included 84,000 laborers. (...) For the seven years between 1946 and 1953, no public improvement of any type—not school or sewer, library or pier, hospital or catch basin—was built by any city agency, even those which Robert Moses did not directly control, unless Moses approved its design and location. To clear the land for these improvements, he evicted the city's people, not thousands of them or tens of thousands but hundreds of thousands, from their homes and tore the homes down. Neighborhoods were obliterated by his edict to make room for new neighborhoods reared at his command. “Out from the heart of New York, reaching beyond the limits of the city into its vast suburbs and thereby shaping them as well as the city, stretch long ribbons of concrete, closed, unlike the expressways, to trucks and all commercial traffic, and, unlike the expressways, bordered by lawns and trees. These are the parkways. There are 416 miles of them. Robert Moses built every mile. (He also built the St. Lawrence Dam,) one of the most colossal single works of man, a structure of steel and concrete as tall as a ten-story apartment house, an apartment house as long as eleven football fields, a structure vaster by far than any of the pyramids, or, in terms of bulk, of any six pyramids together. And at Niagara, Robert Moses built a series of dams, parks and parkways that make the St. Lawrence development look small. His power was measured in decades. On April 18, 1924, ten years after he had entered government, it was formally handed to him. For forty-four years thereafter (until 1968), he held power, a power so substantial that in the field s in which he chose to exercise it, it was not challenged seriously by any (of 6) Governors of New York State or by any Mayor of New York City.

Expand in the midst of contraction. Basically, what I have come to realize for myself, is this bottom line. Get up one more time than I fall. When I stretch into moving through the fear, doubt, the worry, then something meets me there and I see the next step. Sometimes I take that step with just the faith that I will be met, sometimes I feel myself being carried. Either way, the movement, the expansion is what opens me up to the awareness of my connection with Soul or Spirit, or whatever you want to call it. Expand into the truth. Expand into the joy. Expand into the abundance. Expand in the midst of contraction. This is a constant exercise in Mastery. Peace be still.

Old people were visible everywhere, in beds, in wheelchairs, on gurneys, huddled on hard wooden benches in the wide corridor; idle, insulated from their surroundings by senses that had shut down over the years. They seemed as motionless as plants, resigned to infrequent watering. Anyone would wither under such a regimen: no exercise, no air, no sunlight. They had outlived not only friends and family, but most illnesses, so that at eighty and ninety, they seemed untouchable, singled out to endure, without relief, a life that stretched into yawning eternity. We passed a crafts room where six women sat around a table, making potholders out of nylon loops woven on red metal frames. Their efforts were as misshapen as mine had been when I was five. I never liked doing that shit the first time around and I didn’t look forward to having to do it again at the end of my days. Maybe I’d get lucky and be struck down by a beer truck before I was forced into such ignominy.

I met with Chad Logan a few days after our first get-together. I told him that I would explain my point of view and then let him decide whether he wanted to work with me on strategy. I said: I think you have a lot of ambition, but you don’t have a strategy. I don’t think it would be useful, right now, to work with your managers on strategies for meeting the 20/20 goal. What I would advise is that you first work to discover the very most promising opportunities for the business. Those opportunities may be internal, fixing bottlenecks and constraints in the way people work, or external. To do this, you should probably pull together a small team of people and take a month to do a review of who your buyers are, who you compete with, and what opportunities exist. It’s normally a good idea to look very closely at what is changing in your business, where you might get a jump on the competition. You should open things up so there are as many useful bits of information on the table as possible. If you want, I can help you structure some of this process and, maybe, help you ask some of the right questions. The end result will be a strategy that is aimed at channeling energy into what seem to be one or two of the most attractive opportunities, where it looks like you can make major inroads or breakthroughs. I can’t tell you in advance how large such opportunities are, or where they may be. I can’t tell you in advance how fast revenues will grow. Perhaps you will want to add new services, or cut back on doing certain things that don’t make a profit. Perhaps you will find it more promising to focus on grabbing the graphics work that currently goes in-house, rather than to competitors. But, in the end, you should have a very short list of the most important things for the company to do. Then you will have a basis for moving forward. That is what I would do were I in your shoes. If you continue down the road you are on you will be counting on motivation to move the company forward. I cannot honestly recommend that as a way forward because business competition is not just a battle of strength and wills; it is also a competition over insights and competencies. My judgment is that motivation, by itself, will not give this company enough of an edge to achieve your goals. Chad Logan thanked me and, a week later, retained someone else to help him. The new consultant took Logan and his department managers through an exercise he called “Visioning.” The gist of it was the question “How big do you think this company can be?” In the morning they stretched their aspirations from “bigger” to “very much bigger.” Then, in the afternoon, the facilitator challenged them to an even grander vision: “Think twice as big as that,” he pressed. Logan

ASUs

Thankfulness. Express gratitude to someone, some place, or something every day. This includes thinking it, writing it, and sharing it. (See Chapter Nine.) Insight. Gain insight through reading the paper or a book, or listening to a podcast. Meditation. Spend fifteen minutes alone, breathing, visualizing or with sound. (More about sound meditation at the end of Part 3.) Exercise. We monks did yoga, but you can do some basic stretches or a workout. Thankfulness. Insight. Meditation. Exercise. T.I.M.E. A new way to put time into your morning.

Marcel and Olivia didn't find this minor elimination fragmentary or dangerous the way I would hold. They scarcely noticed this at all. Characters always felt remarkably hostile at leisure with the Barn’s, around anxious for some purpose they couldn't justify to themselves. I implied a unique exemption to that precept. Seldom confused Marcel whence very satisfied I was withstanding adjacent to him. He deemed he was dangerous to my health-a feeling I rejected vehemently whenever he uttered that. The midday moved briskly. School completed, and Marcel walked me to my truck as he customarily prepared. Disregarding this time, he held the pilgrim entrance open for me. Olivia must have obtained it using his automobile home so that he could restrain me from making a charge for this. I wrapped my arms and performed no move to get out of the downpour. ‘It's my birthday, don't I get to drive?’ ‘I'm faking it's not your birthday, just as you yearned.’ ‘If it's not my birthday, then I don't have to proceed to your home later…’ ‘All right,’ He closed the passenger door and shuffled past me to open the driver's side. ‘Happy birthday.’ ‘Sh-h,’ I shushed him halfheartedly. I climbed through the opened door, begging he'd exercised the other suggestion. Marcel played with the radio while I drove, shaking his head in dissatisfaction. ‘Your radio has awful treatments.’ I scowled; I didn't like it when he picked on my truck. The truck was transcendent and it had nature. ‘You want a pleasant stereo? Drive your vehicle.’ I was so annoyed about Olivia's plans, on top of my already discouraged feeling, that the words came out sharper than I'd anticipated them. I was barely ever bad-tempered with Marcel, and my tone made him press his lips together to keep from smiling. When I parked in front of Mr. Anderson’s house, he stretched over to take my face in his hands. He handled me very thoroughly, touching just the tips of his fingers softly against my temples, my cheekbones, my jawline. Like I was exceptionally breakable.

Even still, we run. We have not reached our average of 57.92 years without knowing that you run through it, and it hurts and you run through it some more, and if it hurts worse, you run through it even more, and when you finish, you will have broken through. In the end, when you are done, and stretching, and your heartbeat slows, and your sweat dries, if you've run through the hard part, you will remember no pain.

Engaging in exercise or other types of movement on a regular basis is important for clearing out old energy and creating a new, lighter, and more attractive vibration. This is helpful for many reasons. First, it releases any emotional trauma or unhappy memories that may be trapped in your cells and body. Physical activity and deep breathing help shift that stuck energy and move it out of your personal resonance. In addition, regular exercise assists you in releasing the chronic tension in your life. Stress is a very unhealthy and unattractive energy, and over time, it will draw even more tense situations and uptight people to you. The most attractive vibration you can project is that of a relaxed, peaceful, and confident spirit. To relax your body, make sure that you breathe deeply and get regular muscle movement. Stretching and massage will also help, but you’ll need to relax your mind and emotions, too.

not only does stretching not “warm” your body and prepare it for exercise, but it can be harmful.

This life you are leading right now is not a dress rehearsal. You are right here right now. You are on stage and everyone is watching. You are not practicing behind the curtain. The curtain is up. Everyone can see what you are doing. Well, what are you doing? How are you using your life? Life is not an exercise in shrinking. It’s about growing … growing to stupendous proportions that amaze the world. You can’t grow your body, but your mind can stretch infinitely, all the way to divinity. It’s time. Time to become a god.

The exercise for centering oneself is a simple one. Stop thinking of what you intend to do. Stop thinking of what you have just done. Then, stop thinking that you have stopped thinking of those things. Then you will find the Now, the time that stretches eternal, and is really the only time there is. Then, in that place, you will finally have time to be yourself.

yoga   A form of exercise based around stretching limbs, breathing slowly, and feeling superior.

Sample Daily Plan: Begin your morning with hydration – think green tea and water. Also, make a breakfast that has lean proteins and don’t forget to do your yoga. If mornings are easy for you, get in your exercise. Try for 30-60 minutes of cardio and 15 minutes of strength training. Have 5-6 mini-meals, making sure you don’t exceed your calculated calorie count. Get your daily intake of water. (1 ounce for every 2 pounds you weigh) Stay away from sugar and salt. Spend your evening time engaged in some relaxing stretches. Soothe your body even more by drinking a warm cup of tea or reading a good book. Get 7-10 hours of sleep. Make all seven days like this. Remember, you need to eat well, exercise often and sleep good at night.

She leaned back in a little creaky wooden chair and gave him a bald stark gaze. He felt enveloped in the stare, which was not a stare but simply an act of the eyes remaining still, those eyes which seemed as large as eggs, so gray they were almost white, reflecting, almost absolutely still. His skin had prickled at first, he had thought she had no nose, it was so small and flat, stretched on her face as smooth as wax. Leaned back in the chair that way, her body, flat and square, seemed as complacent as stone, all filled with calm waiting; this was her whole attitude. She played listlessly with her hair, looking at him. It was impossible. That body so stubby and that face so flatly ugly—something undeniably fishlike about it—and still, still it exercised upon him immediately an attraction, the fascination he might have in watching a snake uncoil itself lazily and curl along the ground. He couldn’t believe it; maybe it was the crazy musky odor of the house, confusing all his impressions, his senses. He had to use his whole will to take his eyes off her.

Image Streaming Image streaming is a method claiming to use the subconscious mind to burn a memory into the subconscious. This method attempts to train the subconscious mind to be able to remember former things more effectively. Image streaming also uses a concept of imagining, feeling, and channeling energy around your body. The thought is that by imagining a mysterious force around you, you can increase your ability to remember things. It’s like exercising the mind. The biggest problem with this method is that some of it can be loosely associated with other religions such as witchcraft, although the authors of such books would never tell you that. Witchcraft uses an imaginary energy around the body to cast spells. Likewise image streaming stretches out with their feelings, like the force and Star Wars, using this energy to help strengthen and exercise the mind. In this they are attempting to exercise their mind through imagination. However, the concept is apparently drawn upon by people of other religions. Needless to say this is not an effective method for memorizing Christian doctrine.

His ascent wasn’t as quick or as graceful as mine, but we got him on the ground, where he stretched out on his back to catch his breath. His face was too pale. “You need to get some exercise, Taro,” I told him, and I grinned into the force of his lethal glare. “All that lazing about you’ve been doing lately. You’ve got to change that wastrel lifestyle.” “Now, Lee, you know if I showed the slightest trace of industry you would be left with nothing to do. Could I do that to you?” He gasped as he sat up. I helped him to his feet, hoping he didn’t need it. “Are you all right?” “Are you kidding? I’m free. I feel great.” He didn’t sound as though he were being sarcastic. Good enough

As we get older, excessive protein causes the cell to turn a blind eye to aging. But limiting it triggers a beautifully orchestrated network of internal processes that wards off disease, stretching out life and increasing the probability of exercising nature’s imperative to reproduce. I put all this and more into a talk I gave in 2006 titled “Protein—the Good, the Bad, and the Ugly,” which is available online if you type the title into a search engine.

In truth, there will never be enough power in the presidency for an incumbent to make good on a purely constructive leadership project, and it is unlikely that there will ever be another president stretched so thinly by a determination to use great power to do just that. Lyndon Johnson was a full-service president who had at his disposal an alignment of political resources, economic resources, international resources, and military resources unmatched in the annals of presidential history. The problem is that in a full-service presidency, where no interest of political significance is denied a modicum of legitimacy, resources turn fickle; the exercise of power consumes authority. Committed to a wholly affirmative result, Johnson could not rest content to let anyone carry the brunt of change.

As a weak limb grows stronger by exercise, so will your faith be strengthened by the very efforts you make in stretching it out toward things unseen.”2

Arts of energy management and of combat are, of course, not confined to the Chinese only. Peoples of different cultures have practised and spread these arts since ancient times. Those who follow the Chinese tradition call these arts chi kung and kungfu (or qigong and gongfu in Romanized Chinese), and those following other traditions call them by other names. Muslims in various parts of the world have developed arts of energy management and of combat to very high levels. Many practices in Sufism, which is spiritual cultivation in Islamic tradition, are similar to chi kung practices. As in chi kung, Sufi practitioners pay much importance to the training of energy and spirit, called “qi” and “shen” in Chinese, but “nafas” and “roh” in Muslim terms. When one can free himself from cultural and religious connotations, he will find that the philosophy of Sufism and of chi kung are similar. A Sufi practitioner believes that his own breath, or nafas, is a gift of God, and his ultimate goal in life is to be united with God. Hence, he practises appropriate breathing exercises so that the breath of God flows harmoniously through him, cleansing him of his weakness and sin, which are manifested as illness and pain. And he practises meditation so that ultimately his personal spirit will return to the universal Spirit of God. In chi kung terms, this returning to God is expressed as “cultivating spirit to return to the Great Void”, which is “lian shen huan shi” in Chinese. Interestingly the breathing and meditation methods in Sufism and in chi kung are quite similar. Some people, including some Muslims, may think that meditation is unIslamic, and therefore taboo. This is a serious mis-conception. Indeed, Prophet Mohammed himself clearly states that a day of meditation is better than sixty years of worship. As in any religion, there is often a huge conceptual gap between the highest teaching and the common followers. In Buddhism, for example, although the Buddha clearly states that meditation is the essential path to the highest spiritual attainment, most common Buddhists do not have any idea of meditation. The martial arts of the Muslims were effective and sophisticated. At many points in world history, the Muslims, such as the Arabs, the Persians and the Turks, were formidable warriors. Modern Muslim martial arts are very advanced and are complete by themselves, i.e. they do not need to borrow from outside arts for their force training or combat application — for example, they do not need to borrow from chi kung for internal force training, Western aerobics for stretching, judo and kickboxing for throws and kicks. [...] It is reasonable if sceptics ask, “If they are really so advanced, why don't they take part in international full contact fighting competitions and win titles?” The answer is that they hold different values. They are not interested in fighting or titles. At their level, their main concern is spiritual cultivation. Not only they will not be bothered whether you believe in such abilities, generally they are reluctant to let others know of their abilities. Muslims form a substantial portion of the population in China, and they have contributed an important part in the development of chi kung and kungfu. But because the Chinese generally do not relate one's achievements to one's religion, the contributions of these Chinese Muslim masters did not carry the label “Muslim” with them. In fact, in China the Muslim places of worship are not called mosques, as in many other countries, but are called temples. Most people cannot tell the difference be

As our studies have suggested, the phenomenology of enjoyment has eight major components. When people reflect on how it feels when their experience is most positive, they mention at least one, and often all, of the following. First, the experience usually occurs when we confront tasks we have a chance of completing. Second, we must be able to concentrate on what we are doing. Third and fourth, the concentration is usually possible because the task undertaken has clear goals and provides immediate feedback. Fifth, one acts with a deep but effortless involvement that removes from awareness the worries and frustrations of everyday life. Sixth, enjoyable experiences allow people to exercise a sense of control over their actions. Seventh, concern for the self disappears, yet paradoxically the sense of self emerges stronger after the flow experience is over. Finally, the sense of the duration of time is altered; hours pass by in minutes, and minutes can stretch out to seem like hours. The combination of all these elements causes a sense of deep enjoyment that is so rewarding people feel that expending a great deal of energy is worthwhile simply to be able to feel it. We

Jacobson Muscle Relaxation, Lamaze & stretch exercises in gym are not original thinking but blatant copying of Ayurveda & Yoga techniques with English names and aggressive marketing. Time for India to reclaim its logical place & leadership in ancient knowledge, vedas & astronomy.

He had made up a little hum that very morning, as he was doing his Stoutness Exercises in front of the glass: Tra-la-la, tra-la-la, as he stretched up as high as he could go, and then Tra-la-la, tra-la-oh, help!—la, as he tried to reach his toes.

Savannah gave little thought to her habit during the journey, except toward the end when she pictured herself as a smoking gargoyle. “You know how gargoyles look, crouched down with their shoulders hunched? That’s how I felt and saw myself, a little golem creature smoking, pulling in the smoke and not letting it out, until my chest hurts and I’m choking. It was powerful and disgusting. I can still see it now, that hideous coughing gargoyle, whenever I picture myself as a smoker.” Months later, she says the image is still helpful when the inevitable cravings arise. In the middle of her session, Savannah suddenly sat up and announced she had discovered something important, an “epiphany” that her guides needed to write down so it wouldn’t be lost to posterity: “Eat right. Exercise. Stretch.

Healthy Choices are the Way of a Healthy Lifestyle!!! If you work 9-6, then you should be healthier but there is nothing you can do in our busy schedule and yeah sometimes 9-6 desk job pretty much limits you from doing a lot of stuff including Working Out and Eating a well-balanced diet. Healthy Lifestyle always associated with a good diet and proper exercise. Let’s start off with some general diet(healthy breakfasts, workout snacks, and meal plans) and exercise recommendations: The Perfect Morning Workout If You’re Not a Morning Person: 45-minute daily workout makes it easy to become (and stay) a morning exerciser. (a) Stretching Inchworm(Warm up your body with this gentle move before you really start to sweat): How to do it: Remain with feet hip-width separated, arms by your sides. Take a full breath in and stretch your arms overhead, squeezing palms together and lifting your chest as you admire the roof. Breathe out and gradually crease forward, opening your arms out to your sides and afterward to the floor (twist knees as much as expected to press hands level on the ground). Gradually walk your hands out away from your feet, moving load forward, bringing shoulders over hands and bringing down the middle into the full board position. Prop your abs in tight and hold for 1 check. Delicately discharge your hips to the floor and curve your lower back, lifting head and chest to the roof, taking a full breath in as you stretch. Breathe out, attract your abs tight and utilize your abs to lift your hips back up into full board position. Hold for 1 tally and afterward gradually walk your hands back to your feet and move up through your spine to come back to standing. Rehash the same number of times in succession as you can for 1 moment. (b) Pushups(pushup variation that works your chest, arms, abs, and legs.): How to do it: From a stooping position, press your hips up and back behind you with the goal that your body looks like a topsy turvy "V." Bend your knees and press your chest further back towards your thighs, extending shoulders. Move your weight forward, broaden your legs, and lower hips, bowing elbows into a full push up (attempt to tap your chest to the ground if conceivable). Press your hips back up and come back to "V" position, keeping knees bowed. Power to and fro between the push up and press back situation the same number of times as you can for 1 moment. (c) Squat to Side Crunch: (Sculpt your legs, butt, and hips while slimming your waist with this double-duty move.) How to do it: Stand tall with your feet somewhat more extensive than hip-width, toes and knees turned out around 45 degrees, hands behind your head. Curve your knees and lower into a sumo squat (dropping hips as low as you can without giving knees a chance to clasp forward or back). As you press back up to standing, raise your correct knee up toward your correct elbow and do a side mash with your middle to one side. Step your correct foot down and quickly rehash sumo squat and mash to one side. Rehash, substituting sides each time, for 1 moment. Starting your day with a Healthy Meal: Beginning your day with a solid supper can help recharge your glucose, which your body needs to control your muscles and mind. Breakfast: Your body becomes dehydrated after sleeping all night, re-energize yourself with a healthy breakfast. Eating a breakfast of essential nutrients can help you improve your overall health, well-being, and even help you do better in school or work. It’s worth it to get up a few minutes earlier and throw together a quick breakfast. You’ll be provided with the energy to start your day off right. List of Breakfast Foods That Help You to Boost Your Day: 1. Eggs 2. Wheat Germ 3. Bananas 4. Yogurt 5. Grapefruit 6. Coffee 7. Green Tea 8. Oatmeal 9. Nuts 10. Peanut Butter 11. Brown Bread By- Instagram- vandana_pradhan

What is the optimal exercise for cognition? You want to combine aerobic exercise, such as jogging or walking or spinning or dancing, with weight training, preferably at least four or five days per week, for 45 to 60 minutes in total each day. Work up to this slowly, stretch out, and take care of your joints! Of course, with the reduction of inflammation that comes with this protocol, your joints should actually do very well.

liked taunting them during early morning drills. “Sleep is overrated,” he’d say. “You will learn to do without.” He’d lied. Sleep was like sex. The less you had, the more you craved it, and Tracy Crosswhite hadn’t had much of either lately. She stretched her shoulders and neck. With no time for a morning run, her body felt stiff and half-asleep, though she didn’t remember sleeping much, if at all. Too much fast food and too much caffeine, her doctor said. Good advice, but eating well and exercising took time Tracy didn’t have when investigating a homicide, and giving up caffeine would be

The will is a form of energy. You can drive and stretch and push the will. The mind has an endless ability to think and feel. You can direct your attention. You can focus and study. The body is your little power pack. You can place demands on your body. You can exercise it, strengthen it, hone it, and force it to run for miles. But it is the nature of the soul to need. The soul is a little like the king on a chessboard. The king is the most limited of chess pieces; it can only move one square at a time. But if you lose the king, game over. Your soul is vulnerable because it is needy. If you meet those needs with the wrong things, game over. Or at least, game not going well.

When doing pole a woman cannot help but learn how to reach, extend, lean, stretch and follow through. She also learns, among other physical skills, to climb, two swing, to hold her own body weight, to balance and to invert. She encourages other women to grow in strength and confidence. A pole body may be lightly muscled but it is strong. It is not a static body either, it is creative and confident, all the things that we deplore as lacking, for women’s bodies, in cultural discourses and narratives.

The first step in reawakening our multidimensional nature implies the retrieval of our capacity to navigate through time, which means becoming aware that all experiences we have had in life continue to exist somewhere even if they are not apparently happening in our ordinary perception of time. This capacity involves a gradual stretching of our dormant multidimensional nature and the exercise of our memory and imagination, which hold the key to the retrieval of all our experiences, as well as the power to choose which one to experience again.

Exercise: While stretching it is mandatory that you guard against itching only then will you be presented with your own etching

WAHLS WARRIORS SPEAK In August 2012, I was diagnosed with multiple sclerosis. The symptoms came on suddenly: tingling and numbness in my right arm and right and left hands, bladder urgency, cognitive issues and brain fog, lower back pain, and right-foot drop. One Saturday, I was playing golf, and by the next Friday, I was using a cane to walk. I was scared and I did not know what was happening. I was started on a five-day treatment of IV steroids. I began physical and occupational therapy, and speech therapy to assist with my word-finding issues. Desperate, I searched the Internet and read as much as I could about multiple sclerosis. I tried to discuss diet with my neurologist because I read that people with autoimmune diseases may benefit from going gluten-free. My neurologist recommended that I stick with my “balanced” diet because gluten-free may be a fad and it was difficult to do. In October 2012, I went to a holistic practitioner who recommended that I eliminate gluten, dairy, and eggs from my diet and then take an allergy test. About that time, I discovered Dr. Wahls, whose story provided me hope. I began to incorporate the 9 cups of produce and to eat organic lean meat, lots of wild fish, seaweed, and some organ meat (though I still struggle with that). My allergy tests came back and, sure enough, I was highly sensitive to gluten, dairy, eggs, soy, and almonds. This test further validated Dr. Wahls’s work. By eliminating highly inflammatory foods and replacing them with vegetables, lean meat, and seaweed, your body can heal. It’s been four months since I started the Wahls Diet, and I’ve increased my vitamin D levels from 17 to 52, my medicine has been reduced, and I have lost 14 pounds. I now exercise and run two miles several times per week, walk three miles a day, bike, swim, strength train, meditate, and stretch daily. I prepare smoothies and real meals in my kitchen. Gone are the days of eating out or ordering takeout three to four times a week. By eating this way, my energy levels have increased, my brain fog and stumbling over words has been eliminated, my skin looks great, and I am more alert and present. It is not easy eating this way, and my family has also had to make some adjustments, but, in the end, I choose health. I am more in tune with my body and I feed it the fuel it needs to thrive. —Michelle M., Baltimore, Maryland

Be an opportunist: Keep your eyes open for gaps in time and place where you can move your body. Seize the moment. Make stuff up: You don’t need to know specific routines, traditional postures or biomechanically-correct exercises. Start with some reaches, some pushes, pulls and steps. The right way is the way that feels good. Bend your knees: Your legs are powerful pumps. Use them to promote circulation of fluid throughout your body. Do some squats, take the stairs. Bending your knees helps to integrate the entire system. Reverse gravity: Many hours at a desk and in the car will deform your posture and pull your upper body towards the earth. This wreaks havoc on your upper back and neck. Counteract this tendency with intentional anti-gravity movements: stretch, reach and move toward the sky. Extend your back and adopt a posture of exuberance and vitality.

Perhaps the most significant thing to be aware of here, for anyone who works a desk job, is that sitting is an independent health risk factor—meaning that even if you do exercise, sitting for eight hours each day will still damage your health.124 According to Thomas Yates, MD, “Even for people who are otherwise active, sitting for long stretches seems to be an independent risk factor for conditions like diabetes, cardiovascular disease, and kidney disease.”125

There is something about the gaunt faces and sharply angled bodies of anorexic girls that at once attracts and repulses me. I wonder what holds their bodies together. I envy the way their flesh is stretched taut against their brittle bones. I envy the way their clothes hang listlessly from their bodies, as if they aren’t even being worn but, rather, floating—a veritable vestment halo rewarding their thinness. The reporter speaks with disdain about the rigorous exercise regimens these girls put themselves through, the starvation, the obsession with their bodies. And still, I am envious because these girls have willpower. They have the commitment to do what it takes to have the bodies they want. I ignore their thinning hair, rotting teeth, internal organs dissolving into mushy nothing. I prefer, instead, to obsess over their bodies the way others obsess over mine. I tell myself that soon, I am going to be that girl who eats a saltine cracker and says she’s full.

When I can’t get to the sea water or to a tennis court, or out for a long, brisk walk, I work on stretch exercises at home. One that I do many times a day as I move around my apartment involves standing for a moment with my back again a wall. I dig my heels into the floor, stand straight, and place the palm of my hand between the small of my back and the wall. Keeping my chin level, I pull the crown of my head toward the ceiling. At the same time I push the small of my back toward the wall until there’s no longer room for my hand.

One of my favorite routines for keeping my rear in good form is to sit down on the floor and 'walk' across it on my buttocks, holding my arms out straight in front for balance, and then 'walk' back again, backwards. [...] For more hip improvement - and the waist, too - I lie on my back with my elbows on the floor at my sides. With my legs straight out I make my knees touch the floor on either side, keeping my shoulders and elbows firmly on the floor. Then I stretch my arms out to the sides, I raise my knees as far as I can and bring them over my left shoulder to my left elbow, and then back and over to touch my right elbow. [...] When you succeeded in touching your elbows with your knees, then try to touch the floor.

If you like wearing slim skirts, there’s nothing uglier than having two additional bulges just below where the hips naturally curve. And of course if you have them you can’t possibly wear pants. The first three exercises, all done from the same starting position, are good for the buttocks as well as the outside of the thighs. They should be done as often as possible, on both sides, and as long as possible for the quickest results. 1. Lie on your side with one arm stretched out under your head. Bring the knee of the upper leg slowly up to your chest, and slowly back into position again. Do this a few times (to dreamy music) and then roll over and do it with the other leg. 2. In the same position on your side, raise the upper leg and move it forward and back as far as you comfortably can. Roll over and do this with the other leg. 3. Raise the top leg and raise the bottom leg up to meet it. Slowly lower the bottom leg, and then the top one. 4. For the inside of the thighs, lie on your back with your knees up, feet flat on the floor, and a small rubber ball between your knees. Squeeze the ball, and hold it with all the muscle pressure you can. 5. Kneel, with your knees apart, and try to bring the knees together. But don’t let them move. Pull until you feel the tug on the inside thigh muscles and hold it as long as you comfortably can – or a little longer. 6. Now sit on the floor, and press the soles of your feet together. Press your knees down, to either side, as far as you can. Keep pressing till it hurts. 7. The simple old ballet warm-up of kicking will wake up the thigh muscles all around. Put one hand on a sturdy chair or railing and, HOLDING YOURSELF ABSOLUTELY ERECT and keeping both legs straight, kick forward as high as you can, several times. Then kick out to the side, making sure your body is straight as a ramrod. Then kick straight back. Do the same thing with the other leg. You may not get very high kicks the first day or two, but you’ll be surprised at the way you can gain an inch in altitude each time until you’re making a pretty good showing.

Whenever I have to pick something off the floor I bend down, keeping my legs straight. Dutifully touching your toes fifty times every day is a crashing bore. But there are almost as many times when something has to be picked up anyhow — or a lower drawer has to be opened — so I automatically do it in a manner that keeps me fit. I try to make a graceful gesture out of reaching for things on high shelves, too. I don’t make it easier by dragging out a little step stool. While I’m on the phone I take a small bottle — a Pepsi bottle, of course — and roll it back and forth under my instep. I touch first the heel to the floor, then the toe, ten times for each foot. [...] These exercises strengthen the foot, stretch the calf muscles, and result in lovely feet and legs. When I’m standing — scraping carrots, or just waiting somewhere — I dig my heels into the ground, draw myself up to my best posture, and pull my stomach muscles in hard. [...] When I’m dictating to my secretary I may raise my elbows level with my shoulders and press the heels of my hands hard against each other. (The whole idea behind isometrics is to make the muscles work against each other.) This exercise, lasting for just six to ten seconds, is wonderful for the inside of the upper arms — the place that can go flabby almost overnight and make it impossible to wear sleeveless dresses. For the backs of the upper arms, do the same exercise with the hands raised just above the level of the forehead.

Although in the West yoga is usually thought of as a series of stretch exercises, it actually embraces a broad philosophy of life and an elaborate system for personal transformation. This system includes ethical precepts, a vegetarian diet, the familiar stretches or postures, specific practices for directing and controlling the breath, concentration practices, and deep meditation.

Good. So go and make your dal, sabzi, roti fresh and use a small utensil. That way you will save your fuel and LPG cost. Okay? Also, understand the reason why you’ve got dimples (cellulite) in the wrong places. You didn’t just get fat over the last few years because of excessive calories or limited exercise. It’s about fuel efficiency. You’ve consumed too many calories and received very little nutrients in return, forcing such a deprived state in your body that the body fat is also turning toxic, and instead of evenly spreading out under your skin, it has developed stretch marks, cellulite and khaddas. It’s like using a ten-person ka capacity wala kadai and making only one person’s sabzi in it. Waste hua na? So much time and fuel to heat the kadai aur mila kya? Sabzi (and that too overcooked) only for one person. Getting it?’ ‘Kind of.’ ‘So that’s why I’m telling you to eat a wholesome meal — roti, sabzi, dal — by 6-6.30 p.m., when all you eat is junk. Every calorie you eat will be worth the nutrients.’ ‘This variety is all junk or what? Even if I make it at home?’ ‘You really need me to answer that? Yes, Hinaben, make it more than once, max twice a week, and it’s junk. Too little nutrients too many calories. One person’s sabzi in a ten-people ka kadai.’ ‘Okay, can I eat moong dhokli? I’ll eat it with sabzi separate. It’s like dal dhokli. So the roti I will mix in moong ka dal. My mother-in-law loves it and so does my son. So

Fortunately, diving down hundreds of feet is not required. Any regular practice that stretches the lungs and keeps them flexible can retain or increase lung capacity. Moderate exercise like walking or cycling has been shown to boost lung size by up to 15 percent.

a city broken into segments, each of them ruthlessly controlled by an alliance of militias”—then Kingston had evolved into something that could scarcely be called a city at all: from a distance, it might look like a single contiguous stretch of urban terrain, but in fact it was a balkanized patchwork of entrenched strongholds perpetually at war with each other. Within each stronghold the formal institutions of the Jamaican state were almost entirely absent, but nonstate armed groups (initially licensed by the dominant political party, but increasingly independent over time) exercised informal governance responsibilities, including law and order.

Since our Western cultural inheritance precludes a whole relationship to the body, it is not at all surprising that hatha yoga here has often been reinvented as a sophisticated form of calisthenics whose sole purpose is to make the body beautiful and to increase longevity. These things hatha yoga does well, but such goals are not the primary goal of yoga practice, and when we practice in a way that causes this unhealthy identification with the body, we are merely doing exercises with Sanskrit names. The practice becomes bent to accommodate the perception of the body as an “it” rather than requiring us to bend our minds and stretch beyond our objectified perceptual leanings. When our primary imperative shifts from attaining a form to developing an intimate connection with the life force moving through that form, we are reclaiming the only part of the practice that ultimately can have any relevance for us—finding out who we really are.

HIP EXTENSION: SQUAT QUADRICEPS, GLUTEUS, HAMSTRINGS Improves force delivery to the pedals in cycling. For the novice, the squat is one of the most dangerous exercises in this routine. Great care is necessary to protect the back and knees. If you are concerned about injury, use a machine to perform an assisted squat. Wear a weight belt during the MT and MS phases. Stand with the feet pedal-width apart, about 10 inches (25 cm), center to center, with toes pointed straight ahead. Keep the head up and the back straight. Squat until the upper thighs are just short of parallel to floor—about the same knee bend as at the top of the pedal stroke. The knees point straight ahead, staying over your feet at all times. Return to the starting position. Stretches: Stork Stand and Triangle. FIGURE 13.1a Squat FIGURE 13.1b Squat with Machine

Run 400 meters at current 5K pace. Do 5 chin-ups. If a chin-up bar is not available, perform 12 biceps curls with dumbbells while standing on the right leg and then the left leg. Complete 36 abdominal crunches. Perform 15 squat thrusts with jumps (burpees). Do 15 push-ups. Complete 30 two-leg squats (body-weight squats). Run another 400 meters at 5K tempo. Do 12 squat and dumbbell presses. Complete 10 feet-elevated push-ups. Perform 36 low-back extensions. Do 15 bench dips. Complete 15 lunge squats with each leg. Run another 400 meters at 5K pace. Repeat steps 2 through 13 to complete two circuits in all; then cool down with about 2 miles (3.2 km) of light jogging, followed by thorough stretching and exercises to build core strength.

What characterized him most of all was the force, flexibility and constancy of his attention. He can work eighteen hours at a stretch on one or on several subjects. I never saw him tired. I never found him lacking in inspiration, even when weary in body, nor when violently exercised, nor when angry.

If the most exercise you have ever done in your life is to stretch your arm out to grab your bag of food from the drive-thru window, you cannot just hop on a treadmill and “go”.

In our paradigmatic example, A and B, the original creators of the social world, can always reconstruct the circumstances under which their world and any part of it was established. That is, they can arrive at the meaning of an institution by exercising their powers of recollection. A’s and B’s children are in an altogether different situation. Their knowledge of the institutional history is by way of “hearsay.” The original meaning of the institutions is inaccessible to them in terms of memory. It, therefore, becomes necessary to interpret this meaning to them in various legitimating formulas. These will have to be consistent and comprehensive in terms of the institutional order, if they are to carry conviction to the new generation. The same story, so to speak, must be told to all the children. It follows that the expanding institutional order develops a corresponding canopy of legitimations, stretching over it a protective cover of both cognitive and normative interpretation. These legitimations are learned by the new generation during the same process that socializes them into the institutional order.

The will needs obstacles in order to exercise its power; when it is never thwarted, when no effort is needed to achieve ones desires, because one has placed one’s desires only in the things that can be obtained by stretching out one’s hand, the will grows impotent. If you walk on a level all the time the muscles you need to climb a mountain will atrophy. These observations are trite, but there they are.

Sabbatical, I realized, was an exercise in relativity. Our new experiences and the emotions attached to them created new memories and changed our characters. Time had passed slowly for me and my family. It was so thick and heavy we could nearly grip it. But for my professional colleagues who were engaged in the daily routines of work and home, their more linear stretch of time marched ahead briskly like soldiers on parade. Routine made their lives easier—they didn’t have to think about or choose what to do next. Habit took over, hiding the passage of time and draining it from awareness.

There’s a concept in exercise science called the “specificity principle” which is just a fancy way of saying that you get good at the things you consistently do.

Important Personal Development Tips For Everyone Many people may appear to have it all together, but the exterior only shows just what is visible. Inside may still need development. If you are lacking confidence, self-assurance, self-discipline, willpower, and/or happiness, keep reading. This article focuses on tips to heighten your personal development and help you achieve a greater self-worth. You are about to be well on our way to a greater, more satisfied self. Learning a new skill is a great way to stretch yourself and improve the quality of your character. What's more, perfecting a hobby, technical skill or artistic form may be challenging at first, but if you master it, you will gain a sense of accomplishment, purpose and enjoyment. What's more, you add to your pool of leisure activities and make yourself a more rounded human being. A great self help tip is to try stopping yourself whenever you're thinking negative thoughts. We all have the ability to rewire our thinking patterns. By stopping yourself when you think a negative thought, you'll be more aware of your thoughts and you'll find yourself feeling much better. Personal development is hard work, so remember to recharge your personal battery. Take time to be with yourself. Exercising is an excellent way to clear your mind of the stress of day to day life, and allows you to practice self-discipline. You'll feel better about yourself and build greater endurance to get through your day! Exercising regularly is important. Regular exercise not only gets your body healthy and strong but it can also boost your self confidence. People who work out feel a sense of accomplishment afterward and thus tend to be happier afterward. Working out does not mean that you have to work out for hours in the gym. It is as easy as taking a walk. Treatment Prepare yourself for the inevitable day when someone chooses to bully you or try to put you down. There is a good chance that you certainly do not deserve this kind of treatment, but it happens to everyone. Think about how you could respond to their jabs in a rational, polite, and reasonable way that will avoid conflict but will let that person know that he or she is out of line. This will help you to rise above the hurt that always accompanies this type of negative interaction. Feeling better already? Great! Remember, even though you may appear to have it all together does not mean that you truly do. The tips previously mentioned in this article focus on helping you personally develop your inner self. Once you reach that high level of personal development, you will feel like a new person! For more detail visit opustreatment.com

So everyone is in a hurry These days that we worry Right when we need to breath. Excess of stress we catch, That we forget to stretch Causing pain for miles away, Hence ruining a running day!!

beachfront boardwalk stretches for miles – a great place for exercise and sun. Some of the beaches are stoney, so be careful. Also, for the more straight laced among us, be aware that topless areas and clothing optional beaches are often unmarked. Barcelona has a wonderful buzz that is infectious. This means that the lone traveller should never really feel alone. Downside: Barcelona is the pickpocket capital of Europe. Carry nothing of value in your pockets or handbag. A body pouch is a certain necessity in this city. To read: Shadow of the Wind by Carlos Ruis Zafon. Set at the end of World War II but a little Gothic in nature, this novel tells of a boy taken by his father to the Cemetery of Forgotten Books and given the opportunity to choose one title. As he moves into adulthood, he finds someone else, someone with dark designs, also seeks this book.

You back already?” Seymour asked. “Where’d the time go?” Sabbatical, I realized, was an exercise in relativity. Our new experiences and the emotions attached to them created new memories and changed our characters. Time had passed slowly for me and my family. It was so thick and heavy we could nearly grip it. But for my professional colleagues who were engaged in the daily routines of work and home, their more linear stretch of time marched ahead briskly like soldiers on parade. Routine made their lives easier—they didn’t have to think about or choose what to do next. Habit took over, hiding the passage of time and draining it from awareness.

You may think you don’t have the space to do yoga at work or the time to stretch in the morning. Yet yoga is so versatile and adaptable, you will be amazed at how easily you can fit the following yoga stretches into your busy schedule.

If you are looking for a way to find inner peace, stillness and quiet in your life, then the ancient art of meditation may provide you with the calm you are seeking

5. As you know, your thoughts determine the outcome of your behaviour. If you truly desire inner peace and relief from the busyness of your day, set your intention by quietly saying to yourself, “I am here to be still, calm, and clear my head.

And a good morning to you, Richard,” the Middle Easterner replied, in slightly accented English. “Are you finished with your exercise already?” The man nodded. “Yeah, just a quick run today. Probably head to the gym after work. Mind if I stretch while we chat?

Peter stretches during his morning shower: “It’s mostly my lower body, and then I’ll go through a breathing exercise as well, and [an] affirmational mantra. . . . [The breathing exercise] is an accelerated deep breathing just to oxygenate and stretch my lungs. There are two elements that tie very much to human longevity. It’s strange. . . . One is those people who floss and, second, those people who have a higher VO2 max.

So, my program develops the entire spectrum of physical skills: Muscular Strength, Muscular Endurance, Cardiovascular Endurance, Power, Speed, Coordination, Balance, and Flexibility. The degree to which you possess these eight physical qualities defines your level of fitness. It is only by focusing on these seven skills, rather than appearance, that you will make your best gains, in ability, well-being, and in appearance. The washboard stomachs, big chests, round shoulders, and shirt-sleeve-stretching biceps of my men are testament to that, as are the toned legs, tight triceps and abs of the women I’ve trained.

Your physical action increases your attraction.Exercise, stretch, move, and let go. Every time you move your body with the intention to move out your old, unhealthy feelings and thoughts, you make a dynamic shift in your frequencies.

For example: 1.  I will wake up at 7 a.m. every day. 2.  I will journal every evening before bed instead of scrolling through my phone. 3.  I will exercise every morning, whether that’s a walk, a stretch, or a HIIT class. Continue to incorporate more and more healthy habits when you feel you are able to (don’t overwhelm yourself with too many at once).

What stops the lungs from expanding is the musculature around the ribs, chest, and back. Through stretching and breathing exercises, freedivers develop up to 75 percent more lung capacity than the average person.

1. All exercises should start from a pre-stretched position. For a muscle to contract maximally it must start in a fully extended position in which the muscle actually involved is being mildly stretched.

I don’t use these tools to “work out” per se; I use them for movement snacks—short, unplanned movement sessions, often only lasting a minute or two. I squeeze and bend the Flexbar as I’m reading emails or thinking through a problem. I hang from the TRX strap when my shoulders feel tight. I stretch my back against the yoga wheel after sitting for long periods. And I use the exercise bands and kettlebells randomly throughout the day to get some blood flowing. It not only gives me varied movement that I know my body needs, it keeps my mind fresh and my energy levels elevated.

Many people believe that weight training inevitably leads to joint breakdown and that pain and injuries are simply the cost of developing a fit body. But this is backward. Despite popular opinion, tendon breakdown and joint dysfunction can only be fixed by increasing the load tolerance of connective tissues. And how is that accomplished? Rest? Stretching? Anti-inflammatories and injections? Nope. Only through load training. But it must be well planned and well executed. Your ability to choose the correct exercises, stabilize your joints, and perform movements effectively determines how your body responds to load-bearing training.

As our studies have suggested, the phenomenology of enjoyment has eight major components. When people reflect on how it feels when their experience is most positive, they mention at least one, and often all, of the following. First, the experience usually occurs when we confront tasks we have a chance of completing. Second, we must be able to concentrate on what we are doing. Third and fourth, the concentration is usually possible because the task undertaken has clear goals and provides immediate feedback. Fifth, one acts with a deep but effortless involvement that removes from awareness the worries and frustrations of everyday life. Sixth, enjoyable experiences allow people to exercise a sense of control over their actions. Seventh, concern for the self disappears, yet paradoxically the sense of self emerges stronger after the flow experience is over. Finally, the sense of the duration of time is altered; hours pass by in minutes, and minutes can stretch out to seem like hours. The combination of all these elements causes a sense of deep enjoyment that is so rewarding people feel that expending a great deal of energy is worthwhile simply to be able to feel it.

The radical unravelling of character is a consequence of Joyce’s rewriting procedures. Initially, Joyce drafted particular characters that are peculiar in being dehistoricized, their social contexts unspecified, as a rule absurd, with an inconsistent mixing of historical allusion. They are carriers of Joyce’s exercises in style, rather than self-consistent entities. They have neither clear origins nor destinies, and float out of the scriptural ether like the ventriloquized voices that issue from the medium Yawn. Over time, rather than becoming more specific, they proliferate, change name, sex, nation, class, period. Any clue to a naturalistic context that might be provided—such as their form of employment, for instance (writer, alchemist, postman, Madame of a brothel, striptease artist, mercenary, innkeeper, General, tailor, policeman) — is quickly qualified and elaborated rapidly in revision, by incorporating some element from another conflicting historical framework. The consequent multiplication of temporal and spatial contexts means that the delineating limits of character blur. It is through revision that character is refracted and multiplied, stretched across incompatible and incongruous realms. Characters begin to overlap. The incongruities produce the comic surrealism of the text, its fast-moving encyclopedism and, by reaching across and embracing wide fields of reference, provide the base to interpret Finnegans Wake as an all-encompassing ‘universal’ myth. But the effects of Joyce’s revisions and the characterization of his revisions also undo this universal myth and explode universality.

From the short story, ALMS He remembered how he had once been healthy and rich, and how he had squandered his health, and distributed his wealth to others, friends and enemies...And lo! now he had not a crust of bread, and everyone had abandoned him, his friends even more promptly than his enemies...could he possibly humble himself to the point of asking alms? And he felt bitter and ashamed at heart. Thou has give away all they wealth, an even voice made itself heard...But surely thou are not regretting that thou has done good? I do not regret it replied the old man with a sigh, only here I am dying now. And if there had been no beggars in the world to stretch out their hads to thee, pursued the stranger, thou wouldst have had no one to whom to show thy beneficence; thou wouldst not have been able to exercise thyself therein? The old man made no reply, and fell into thought. Therefore, be not proud now, my poor man, spoke up the stranger again. Go stretch out they had, afford to other good people the possibility of proving by their actions that they are good. And the old man bought bread for himself with the copper coins which had been given to him, and sweet did the bit which he had begged seem to him, and there was no shame in his heart-but on the contrary, a tranquil joy overshadowed him

An important report was published in the prestigious British journal Lancet in July 1990 (Vol. 336, pp. 129–33). A large team headed by Dr. Dean Ornish of the University of California San Francisco School of Medicine did a randomized, controlled study in which they demonstrated that lifestyle changes (practiced for a year) could actually reverse the process of atherosclerosis (arteriosclerosis, hardening) in coronary arteries. The patients in the experimental group were put on a low-fat, low-cholesterol vegetarian diet; participated in stress-management activities like meditation, relaxation, imagery, breathing techniques, and stretching exercises; and did moderate aerobic exercise regularly. In addition, there were twice-weekly group discussions to provide social support and reinforce adherence to the lifestyle change program. The control (nonexperimental) group of patients showed an increase in coronary atherosclerosis. With the decrease in blockage of the coronary arteries, experimental patients also experienced a reduction in the frequency, duration, and severity of angina (chest pain) while the control group had an increase in angina over the one-year period. This obviously important report shows what has long been suspected: that it is not just diet, exercise, and other purely physical factors that determine whether or not there will be hardening of the arteries but psychosocial factors as well. I predict that further experimentation will identify the person’s emotional state as being the most important variable and that intensive psychotherapy alone will demonstrate a similar reversal of atherosclerosis.

There’s a time and a place for confidence, but your army (confidence) can’t march too far forward of your supply lines (expertise) or you’ll be caught without what you’ll need in order to win the war. There’s a healthy stretching that always pulls you forward, but you have to know enough about your field of impact. Crafting a positioning should tend toward the honest and boring side of this balance. Start by detailing your successful experience, and you can define that in two ways. As you list these instances, concentrate where you’ve been effective on behalf of a client and also made money yourself. I suppose you could add the element of where you’ve enjoyed the work, too, but the truth is that you’re not likely to even list these instances unless that happens to be true. So concentrate on impact and revenue. Eliminate any where both weren’t true. Don’t worry too much about recency, either. Prospects aren’t going to write you off if a particular demonstration of your expertise is more than three years old, for instance. They don’t look that deeply at the claims you make, and you, the expert, are far tougher on yourself than they will be. As we talked about in Foundation Chapter B, you’re attempting to craft a positioning where you are less interchangeable so that withholding your expertise carries some meaning. Think of the options as a spectrum, with the right side depicting a completely undifferentiated firm (I’m an accountant) and the left side depicting the most focused firm you could imagine (I’m an accountant who works with U.S.-based multi-location casual dining brands). At the beginning of this exercise, you are toward the right, wanting to move toward the left and be more differentiated than you are now. You’re aiming for fewer competitors so that your expertise supports a price premium in your work. As you march from right to left, you want to make a complete journey and make really smart positioning decisions. As you work out the intricacies of the positioning journey, there are two forces that slow your progress: one good and one bad.

This is very common as older people enter the fragile years. They may see a physical therapist, but they are not interested in doing the exercises at home. The stretching and bending can be painful for them, and at this stage in life, they don’t see that there will be any long-term rewards, or they don’t care about long-term rewards.

One of the first scientific papers to write about exercise-induced myokines labeled them “hope molecules.” Ultra-endurance athletes talk about the metaphor of putting one foot in front of the other—how learning that you can take one more step, even when it feels like you can’t possibly keep going, builds confidence and courage. The existence of hope molecules reveals that this is not merely a metaphor. Hope can begin in your muscles. Every time you take a single step, you contract over two hundred myokine-releasing muscles. The very same muscles that propel your body forward also send proteins to your brain that stimulate the neurochemistry of resilience. Importantly, you don’t need to run an ultramarathon across the Arctic to infuse your bloodstream with these chemicals. Any movement that involves muscular contraction—which is to say, all movement—releases beneficial myokines. It seems likely that some ultra-endurance athletes are drawn to the sport precisely because they have a natural capacity to endure. The extreme circumstances of these events allow them to both challenge and enjoy that part of their personality. Yet it’s also possible that the intense physical training contributes to the mental toughness that ultra-endurance athletes demonstrate. Endurance activities like walking, hiking, jogging, running, cycling, and swimming, as well as high-intensity exercise such as interval training, are especially likely to produce a myokinome that supports mental health. Among those who are already active, increasing training intensity or volume—going harder, faster, further, or longer—can jolt muscles to stimulate an even greater myokine release. In one study, running to exhaustion increased irisin levels for the duration of the run and well into a recovery period—an effect that could be viewed as an intravenous dose of hope. Many of the world’s top ultra-endurance athletes have a history of depression, anxiety, trauma, or addiction. Some, like ultrarunner Shawn Bearden, credit the sport with helping to save their lives. This, too, is part of what draws people to the ultra-endurance world. You can start off with seemingly superhuman abilities to endure, or you can build your capacity for resilience one step at a time. Months after I spoke with Bearden, an image from his Instagram account appeared in my feed. It was taken from the middle of a paved road that stretches toward a mountain range, with grassy fields on either side. The sky is blue, except for a huge dark cloud that appears to be hovering directly over the person taking the photo. I remembered how Bearden had described his depression as a black thundercloud rolling in. Under the Instagram photo, Bearden had written, “Tons of wind today, making an easy run far more challenging. So happy to be able to do this. Every day above ground is a good day.” Below, a single comment cheered him on, like a fellow runner on the trail: “Amen to this! Keep striving.

Being afraid means you're about to do something that can make you brave, that can transform your life, and that can stretch you to new heights. Fear is a good thing, but being scared of fear is not. Recognize the existence of fear and move toward it with courage. Face it head-on and win your fight.