Techniques To Remember Quotes

Remember that underlying all our fears is a lack of trust in ourselves.

I like silent pictures and I always have ... I wanted to restore some of this beauty. I thought of it, I remember in this way: one of techniques of modern art is simplification, and that I must therefore simplify this film.

I have recommended you the dignity of skepticism: yet here I am, prowling around the Absolute. Technique of contradiction? Remember, rather, what Flaubert said: "I am a mystic and I believe in nothing".

Are you going to distract me by playing footsie?" "Absolutely, princess," he says with a wink. "Then I won't remember a thing." "It's a samurai training technique," he teases, spinning the test prep book toward him. "I distract you as much as possible right now." He slides the book into his lap. "And you'll learn how to test through anything.

The biggest pitfall as you make your way through life is impatience. Remember that being impatient is simply a way of punishing yourself. It creates stress, dissatisfaction, and fear.

Remember: don't let uncertainty about your future paralyze your present.

But gardening is none of that, really. Strip away the gadgets and the techniques, the books and the magazines and the soil test kits, and what you're left with, at the end of the day, is this: a stretch of freshly turned dirt, a handful of seeds scratched into the surface, and a marker to remember where they went. It is at the same time an incredibly brave and an incredibly simple thing to do, entrusting your seeds to the earth and waiting for them to rise up out of the ground to meet you.

Everyone who remembers their own educational experience remembers teachers, not methods and techniques.

As you work to become a better student, remember that learning is far more important than the numbers on your transcript. I know it can be hard sometimes to remember what you're in school for. In some places, students go crazy over a tenth of a point - but this is an unhealthy and unsustainable way to manage your education. The real reason you're in school is to grow as a person and fulfill your potential.

Believing-a-lie mistakes occur because certain people just don’t make mistakes when they lie. These are not just psychopaths but also natural liars, people who are using the Stanislavski technique, and those who by other means succeed in coming to believe their own lies. The lie catcher must remember that the absence of a sign of deceit is not evidence of truth.

Remember that the basic rule of vocabulary is to use the first word that comes to your mind, if it is appropriate and colourful.

Remember that it is your goal to not create a photographic likeness, but an emotional accuracy.

Remember that forgiveness is something you do for yourself, not the other person. When you forgive, you are releasing yourself from the stress and energy of resenting and blaming the other person.

So remember three crucial steps when you are upset: Zero in on those automatic negative thoughts and write them down. Don't let them buzz around in your head; snare them on paper! Read over the list of ten cognitive distortions. Learn precisely how you are twisting things and blowing them out of proportion. Substitute a more objective thought that puts the lie to the one which made you look down on yourself. As you do this, you'll begin to feel better. You'll be boosting your self-esteem, and your

To increase your self-affirmation, get in the habit of remembering your successes, your good qualities and characteristics, and forgetting your failures.

If I could leave my audience with only one single key takeaway message, what would it be? If my audience was to forget everything else I said, what one single idea or lesson would I want them to remember?

Nearly all spiritual practices are based on attention. In fact, whenever you think you have lost the path, or whenever you feel confused by esoteric terminology or technique, remember that all these techniques or teachings are various ways to help you learn to pay attention.

Once she called to invite me to a concert of Liszt piano concertos. The soloist was a famous South American pianist. I cleared my schedule and went with her to the concert hall at Ueno Park. The performance was brilliant. The soloist's technique was outstanding, the music both delicate and deep, and the pianist's heated emotions were there for all to feel. Still, even with my eyes closed, the music didn't sweep me away. A thin curtain stood between myself and pianist, and no matter how much I might try, I couldn't get to the other side. When I told Shimamoto this after the concert, she agreed. "But what was wrong with the performance?" she asked. "I thought it was wonderful." "Don't you remember?" I said. "The record we used to listen to, at the end of the second movement there was this tiny scratch you could hear. Putchi! Putchi! Somehow, without that scratch, I can't get into the music!" Shimamoto laughed. "I wouldn't exactly call that art appreciation." "This has nothing to do with art. Let a bald vulture eat that up, for all I care. I don't care what anybody says; I like that scratch!" "Maybe you're right," she admitted. "But what's this about a bald vulture? Regular vultures I know about--they eat corpses. But bald vultures?" In the train on the way home, I explained the difference in great detail.The difference in where they are born, their call, their mating periods. "The bald vulture lives by devouring art. The regular vulture lives by devouring the corpses of unknown people. They're completely different." "You're a strange one!" She laughed. And there in the train seat, ever so slightly, she moved her shoulder to touch mine. The one and only time in the past two months our bodies touched.

TECHNIQUE #26 YOUR PERSONAL THESAURUS Look up some common words you use every day in the thesaurus. Then, like slipping your feet into a new pair of shoes, slip your tongue into a few new words to see how they fit. If you like them, start making permanent replacements. Remember, only fifty words makes the difference between a rich, creative vocabulary and an average, middle-of-the-road one. Substitute a word a day for two months and you'll be in the verbally elite.

Some readers are bound to want to take the techniques we’ve introduced here and try them on the problem of forecasting the future price of securities on the stock market (or currency exchange rates, and so on). Markets have very different statistical characteristics than natural phenomena such as weather patterns. Trying to use machine learning to beat markets, when you only have access to publicly available data, is a difficult endeavor, and you’re likely to waste your time and resources with nothing to show for it. Always remember that when it comes to markets, past performance is not a good predictor of future returns—looking in the rear-view mirror is a bad way to drive. Machine learning, on the other hand, is applicable to datasets where the past is a good predictor of the future.

What we are taught as a practice of beauty, of femininity, is also a practice of submission. A trans woman friend of mine recently explained to me how the technique for training your voice to sound more feminine has a lot to do “with speaking less or asking more questions or deferring to other people more.” We must not exhibit creases in our faces that indicate any critical emotion, because we should not express any critical emotion. Remember: women have been burned to death for as much.

Remember that as the drug begins to work, you will feel less suicidal.

It doesn’t matter how many times you have failed in the past; what matters is the successful attempt, which should be remembered and reinforced.

If you are ill, remember when you were not. Search your life for proofs of your health.

The slip-box is designed to present you with ideas you have already forgotten, allowing your brain to focus on thinking instead of remembering.

You may remember from school the difference between an exergonic and an endergonic reaction. In the first case, you constantly need to add energy to keep the process going.

Remember that to be a good artist, you must take risks and go out of your comfort zone.

The ABCs of Going Down If you use the alphabet technique when you go down on a woman for the first time, remember to skip the letter 'X'~ otherwise she might feel she was targeted.

When The Matrix debuted in 1999, it was a huge box-office success. It was also well received by critics, most of whom focused on one of two qualities—the technological (it mainstreamed the digital technique of three-dimensional “bullet time,” where the on-screen action would freeze while the camera continued to revolve around the participants) or the philosophical (it served as a trippy entry point for the notion that we already live in a simulated world, directly quoting philosopher Jean Baudrillard’s 1981 reality-rejecting book Simulacra and Simulation). If you talk about The Matrix right now, these are still the two things you likely discuss. But what will still be interesting about this film once the technology becomes ancient and the philosophy becomes standard? I suspect it might be this: The Matrix was written and directed by “the Wachowski siblings.” In 1999, this designation meant two brothers; as I write today, it means two sisters. In the years following the release of The Matrix, the older Wachowski (Larry, now Lana) completed her transition from male to female. The younger Wachowski (Andy, now Lilly) publicly announced her transition in the spring of 2016. These events occurred during a period when the social view of transgender issues radically evolved, more rapidly than any other component of modern society. In 1999, it was almost impossible to find any example of a trans person within any realm of popular culture; by 2014, a TV series devoted exclusively to the notion won the Golden Globe for Best Television Series. In the fifteen-year window from 1999 to 2014, no aspect of interpersonal civilization changed more, to the point where Caitlyn (formerly Bruce) Jenner attracted more Twitter followers than the president (and the importance of this shift will amplify as the decades pass—soon, the notion of a transgender US president will not seem remotely implausible). So think how this might alter the memory of The Matrix: In some protracted reality, film historians will reinvestigate an extremely commercial action movie made by people who (unbeknownst to the audience) would eventually transition from male to female. Suddenly, the symbolic meaning of a universe with two worlds—one false and constructed, the other genuine and hidden—takes on an entirely new meaning. The idea of a character choosing between swallowing a blue pill that allows him to remain a false placeholder and a red pill that forces him to confront who he truly is becomes a much different metaphor. Considered from this speculative vantage point, The Matrix may seem like a breakthrough of a far different kind. It would feel more reflective than entertaining, which is precisely why certain things get remembered while certain others get lost.

The solvable systems are the ones shown in textbooks. They behave. Confronted with a nonlinear system, scientists would have to substitute linear approximations or find some other uncertain backdoor approach. Textbooks showed students only the rare non-linear systems that would give way to such techniques. They did not display sensitive dependence on initial conditions. Nonlinear systems with real chaos were rarely taught and rarely learned. When people stumbled across such things-and people did-all their training argued for dismissing them as aberrations. Only a few were able to remember that the solvable, orderly, linear systems were the aberrations. Only a few, that is, understood how nonlinear nature is in its soul. Enrico Fermi once exclaimed, "It does not say in the Bible that all laws of nature are expressible linearly!" The mathematicians Stanislaw Ulam remarked that to call the study of chaos "nonlinear science" was like calling zoology "the study of nonelephant animals.

I don't think anybody'd remember and certainly do know everybody'd lie. The reason I'm so bitter and, as I said, 'in anguish,' nowadays, or one of the reasons, is that everybody's begun to lie and because they lie they assume that I lie too: they overlook the fact that I remember very well many things (of course I've forgotten some...) I do believe that lying is a sin, unless it's innocent lie based on lack of memory, certainly the giving of false evidence and being a false witness is a mortal sin, but what I mean is, insofar as lying has become so prevalent in the world today (thanks to Marxian Dialectical propaganda and Comitern techniques among other causes) that, when a man tells the truth, everybody, looking in the mirror and seeing a liar... ...like those LSD heads in newspaper photographs who sit in parks gazing rapturously at the sky to show how high they are when they're only victims momentarily of a contraction of the blood vessels and nerves in the brain that causes the illusion...

What separates experts from the rest of us is that they tend to engage in a very directed, highly focused routine, which Ericsson has labeled “deliberate practice.” Having studied the best of the best in many different fields, he has found that top achievers tend to follow the same general pattern of development. They develop strategies for consciously keeping out of the autonomous stage while they practice by doing three things: focusing on their technique, staying goal-oriented, and getting constant and immediate feedback on their performance. In other words, they force themselves to stay in the “cognitive phase.

The DEEP technique gives you a quick way to remember what not to do if you want to protect yourself and avoid falling into the typical mess of being gaslighted, baited, and invalidated. It is a tool to avoid getting into frustrating conversations and blaming yourself, and also results in you cutting off their supply and retaining your bandwidth. You practice not going DEEP you do not: Defend Engage Explain Personalize

I was starting to wonder if the sort of memorization practiced by mental athletes was not something like the peacock’s tail: impressive not for its utility, but for its profound lack of utility. Were these ancient techniques anything more than “intellectual fossils,” as the historian Paulo Rossi once put it, fascinating for what they tell us about the minds of a bygone era, but as out of place in our modern world as quill pens and papyrus scrolls?

It has long been known that learners remember responses they generate themselves better than those responses that are given to them, and this is now often called the generation effect (Slamecka & Graf, 1978). In particular, one hour students spend writing test questions on what they have been studying results in more learning for them than one hour spent working with a study guide, answering practice tests, or leaving the students to their own devices (Foos, Mora, & Tkacz, 1994).

The general idea with most memory techniques is to change whatever boring thing is being inputted into your memory into something that is so colorful, so exciting, and so different from anything you’ve seen before that you can’t possibly forget it,

Noemy says, “I guess it’s just the idea of love I miss. And, well, it was a good kiss.” Her smile turns rueful. “At least I got some practice.” A wonderful idea occurs to Abel. “Do you need more practice?” “Huh?” “We could practice, if you wanted."He smiles as he starts to explain."Remember what I told you on Genesis? I’m programmed with a wide array of techniques for providing physical pleasure, via every activity from kissing to the more arcane positions for sexual intercourse. Although I’ve never performed any of them before, I’m confident I could do so very skillfully.” She stares at him, eyes wide. Since she is swift to voice objections if she has them, Abel takes her silence as an encouraging sign. So he sits up on the bed to explain the further compelling reasons now coming to mind. “Humans need a certain amount of physical release and comfort in order to be psychologicallly healthy. You’ve been away from your family and friends for some time, and have endured considerable trauma, suggesting you are in even greater need than usual. I have all the information and technique necessary to be an excellent partner, my body is designed to be appealing, and of course I can neither carry disease nor impregnate you. We have total privacy and many hours of spare time. Conditions for intercourse would seem to be ideal.

The "No Touch, No Talk, No Eye Contact" approach gives dogs a chance to smell you and get to know you first before they allow you to enter their personal space. When using the  "No Touch, No Talk, No Eye Contact" approach, first remember to keep your energy calm and assertive.

Being able to drive the bus means tolerating all your passengers, even if they look a bit scary. The key thing to remember is that your scary, unruly, smelly passengers will all eventually get off the bus, especially once they realise that they no longer get any attention from you.

The first thing you need to remember is a mantra called the 4 As of stress management. These are avoid, alter, accept, and adapt. Avoiding things entails simply walking away from things you can’t control. Some things are simply not worth the effort and are best removed from our environments

It’s worth remembering that from the beginning, rock and roll was never based in musical training or technique, just as punk rock was never about being a good musician and No Wave was at its core about pure expression. Punk rock changed everything, including the whole idea of being a “rock star.

We who lived in concentration camps can remember the men who walked through the huts comforting others, giving away their last piece of bread. They may have been few in number, but they offer sufficient proof that everything can be taken away from a man but one thing: the last of the human freedoms—to choose one’s attitude in any given set of circumstances, to choose one’s way. The way in which a man accepts his fate and all the suffering it entails, the way in which he takes up his cross, gives him ample opportunity—even in the most difficult circumstances—to add a deeper meaning to his life.

used a technique known as the “Major System,” invented in the seventeenth century by Johann Winkelmann, which is nothing more than a simple code to convert numbers into phonetic sounds. Those sounds can then be turned into words, which can in turn become images for a memory palace. The code works like this:

To use Simonides’ technique, all one has to do is convert something unmemorable, like a string of numbers or a deck of cards or a shopping list or Paradise Lost, into a series of engrossing visual images and mentally arrange them within an imagined space, and suddenly those forgettable items become unforgettable.

Morgan’s studies show that the use of the SERE simulated torture techniques impairs memory and prompts inaccurate answers from those subjected to the tactics. Mitchell and Jessen’s methods, Morgan said, create a mental state that makes it difficult to remember information accurately—making the credibility of all statements suspect.

The general idea with most memory techniques is to change whatever boring thing is being inputted into your memory into something that is so colorful, so exciting, and so different from anything you’ve seen before that you can’t possibly forget it,” Ed explained to me between breaths into his clenched fists. “That’s what elaborative encoding is.

Gratitude practices as they’re generally presented in pop culture—usually some form of grateful-for-what-you-have exercise, like “Every day, write a list of ten things you’re grateful for”—don’t cut it, empirically speaking. When Emily tried this, it always made her feel worse because it just reminded her of how many people don’t have those things, which made her feel helpless and inadequate. Then she read the research herself and followed the instructions of the evidence-based interventions…and it worked like a charm. There are two techniques that really get the job done, and neither involves gratitude-for-what-you-have. The key is practicing gratitude-for-who-you-have and gratitude-for-how-things-happen. A Short-Term Quick-Fix Gratitude Boost is gratitude-for-who-you-have. Mr. Rogers, accepting a Lifetime Achievement Award, asked everyone in the audience to take ten seconds to remember some of the people who have “helped you love the good that grows within you, some of those people who have loved us and wanted what was best for us, […] those who have encouraged us to become who we are.” That’s how to gratitude-for-who-you-have.

Think of all those times you hear people say, “things would be different if you weren’t sick.” That is one of the most rudimentary means of making someone feel guilty, yet it is highly powerful. Also, you may hear others say things like, “remember when you needed my help? Now, I need your help.” This is a clear attempt at coaxing someone to go along with the manipulator’s intentions.

If there is one thing the experts agree on, then it is this: You have to externalise your ideas, you have to write. Richard Feynman stresses it as much as Benjamin Franklin. If we write, it is more likely that we understand what we read, remember what we learn and that our thoughts make sense. And if we have to write anyway, why not use our writing to build up the resources for our future publications?

Expanding further on his own observations of Prince’s writing style(s) during the course of the album’s recording, fellow Paisley Park engineer Eddie Miller, who engineered the recording of ‘Electric Chair’ among other Prince recordings during the Batman era, recalled that “he would write all sorts of ways. I have to admit that I listened to some of his cassette demos that he would sometimes bring into the studio to reference (as I remember, he would hold the cassette player up to his ear, so you couldn’t really hear it.). They were fascinating. His cassette demo technique was extremely crude but ingenious—it’s like something you’d do if you had no access to any equipment. He’d use two cheap cassette recorders. If he wanted to hear drums, he’d record a human beat box rhythm for the length of the song—and most likely, he’d have the form of the song in his head while he was recording this. By the way, it was the same in the studio when he’d do his one man band approach to recording a song. He’d know the song in his head, and start out recording the drums for the song (it would essentially become the ‘click track’—the way a click track should be). Back to the cassette demo—he’d then play his beat box groove over the speaker on the cassette recorder and sing the bass line while recording all this onto the second cassette machine. He’d build up a rhythm track this way, and then add vocals. And there’s your demo.

But Edwin never saw mastery as having an end. As an artist, believing he had perfected any technique was anathema to him: fly-tying was an endless search for perfection. Some days he tied better than others. Some days he made mistakes he thought he’d long since moved past. He approached the art form with a humble, monkish devotion. As Muzzy put it, in a profile on Edwin and Anton that ran on McLain’s website: “All they need to remember is they are entering a school you never graduate from.

Fine. But remember what I said about no murder cars. Anthony needs to work on his technique for scrubbing evidence," I said while teasingly nudging Anthony. "I am very good about cleaning up DNA," he protested. "You kept a dead girl’s clothes in your death dungeon," I replied dryly. "Seriously, have you listened to any of my podcasts?" "Hey now. You looked hot in her clothes. And it’s a good thing I had them. You would’ve had to dispose of a dead body while naked," he popped back before staring at me with a...confusing expression. "Oh shit, I just got a boner.

When we write memoir we are re-creating, sorting through the layer of remembering, to put form and shape to our experience through language. By borrowing from the techniques of fiction and poetry, we are able to make the events of our past come alive, creating detailed pictures of time and place and portraits of the people who have come and gone in our lives. We use scene and dialogue, challenging ourselves to recall how someone talked, what they said (or more accurately, what we remember that they said) and how we felt when moving among the people and events of our past.

Remember that although technique is important, there are other issues in art making that should take precedence. When the strongest thing in an artwork is technique, the subject is vanity. Art must have a higher subject. Something else must rise to the top. A work of art is born in the desire for something—to explore something, be it formal (understanding light, color, or objects in space), political, or emotional. The creative act takes in everything about you—the images and creative means of who you are and where you come from, added to the world you see and hope for. The technique you learn should always be in the service of this.

The techniques of the memory palace—also known as the journey method or the method of loci, and more broadly as the ars memorativa, or “art of memory”—were refined and codified in an extensive set of rules and instruction manuals by Romans like Cicero and Quintilian, and flowered in the Middle Ages as a way for the pious to memorize everything from sermons and prayers to the punishments awaiting the wicked in hell. These were the same tricks that Roman senators had used to memorize their speeches, that the Athenian statesman Themistocles had supposedly used to memorize the names of twenty thousand Athenians, and that medieval scholars had used to memorize entire books.

Certain words, certain expressions. Things like ‘I love you’ and ‘I hate you.’ They’re big traps for actors. They can tempt you away from the connection you’ve developed with your partner and lead you into swamplands of clichéd performing. ‘Love’ and ‘hate’ are powerful words, and for some reason, we feel like we must fulfill them—and other words like them—whenever we say them. But we don’t have to.” Bill turns to Adam. “Actors hit that line—‘you know I’m absolutely crazy about you. Don’t you?’—and go all kablooey. Your head’s saying, ‘How can I not say a line like that without letting love swim into the duck pond? But inside you’re saying, ‘To hell will love! This girl’s really pissed me off, breaking off an important date like that.’ Follow your true inner response. It will never lead you astray. You’ll be bubbling up with impatience and irritation and you’ll say a line like that and it’ll have new meaning. It’ll have your meaning. Remember: Bad actors consciously adjust their inner responses to what they think the lines of the text require. Good actors adjust the text to the inner emotional line created by their sensitized responses to the other actor.” Adam says, “I get it. I was trying to act the words.” Bill nods. “You were manipulating yourself, cutting off our real response in order to live up to what you thought the text demanded of you. But any line can mean anything, and come out of you in any way.

Stop your sentence midway through. Ernest Hemingway published fifteen books during his lifetime, and one of his favorite productivity techniques was one I’ve used myself (even to write this book). He often ended a writing session not at the end of a section or paragraph but smack in the middle of a sentence. That sense of incompletion lit a midpoint spark that helped him begin the following day with immediate momentum. One reason the Hemingway technique works is something called the Zeigarnik effect, our tendency to remember unfinished tasks better than finished ones.2 When you’re in the middle of a project, experiment by ending the day partway through a task with a clear next step. It might fuel your day-to-day motivation.

His reading habit was so varied that in his early teens, he was reading both Maxim Gorky’s Mother and the detective thrillers (Jasoosi Duniya) of Ibn-e-Safi. The detective thrillers—be it Indian or American pulp fiction—were a big favourite for their fast action, tight plots and economies of expression. He remembers the novels of Ibn-e-Safi for their fascinating characters with memorable names. ‘Ibn-e-Safi was a master at naming his characters. All of us who read him remember those names . . . There was a Chinese villain, his name was Sing Hi. There was a Portuguese villain called Garson . . . an Englishman who had come to India and was into yoga . . . was called Gerald Shastri.’ This technique of giving catchy names to characters would stay with him. The wide range of reading not only gave him the sensitivity with which progressive writers approached their subjects but also a very good sense of plot and speaking styles. Here, it would be apt to quote a paragraph from Ibn-e-Safi’s detective novel, House of Fear—featuring his eccentric detective, Imran. The conversation takes place just outside a nightclub: ‘So, young man. So now you have also starred frequenting these places?’ ‘Yes. I often come by to pay Flush,’ Imran said respectfully. ‘Flush! Oh, so now you play Flush . . .’ ‘Yes, yes. I feel like it when I am a bit drunk . . .’ ‘Oh! So you have also started drinking?’ ‘What can I say? I swear I’ve never drunk alone. Frequently I find hookers who do not agree to anything without a drink . . .’ This scene would find a real-life parallel as well as a fictional one in Javed’s life later. Javed

Dream Meditation Practices are best performed in an isolated (close to nature) chamber that is clean and dry. Diet should be modified before practice so that solid food is reduced and a sense of lightness is obtained. This meditation is best done after bathing; the student can be nude or wear a light robe. Begin by lying on your back. Focus your mind on the lower tan tien. Summon the spirits residing in the organs by chanting their names in the order of the creation cycle: Houhou or Shen (heart), Beibei or Yi (spleen), Yanyan or Po (lungs), Fu Fu or Zhi (kidneys), and Jianjian or Hun (liver).20 Repeat the chanting and gathering until a bright light and warmth appear in the lower tan tien. Opening this place will automatically open the Microcosmic Orbit. Coordinate your breathing with this meditation to assist the process: inhaling stimulates the kidneys and liver, while exhaling moves the heart and lungs to the centerpoint—the stomach and spleen. Bring the merged five spirits from the lower tan tien (you can also include the other four spirits) up to the heart, and then to the Crystal Palace (also known as the Divine Palace or Hall of Light). The team of merged spirits—now the Yuan Shen or Original Spirit—can exit via the crown. Being conscious during the whole dream, or alternatively remembering the dream after waking, completes the process. You also have the choice of practicing meditation during your dream state. Process the content of the dream during the day, taking any actions in the material world that are now necessary. Remember that one of our goals with the Kan and Li practice is to merge the everyday mind with your dream landscape and meditation. Fusion of these three minds (different from the three tan tiens) is a feature of the developing sage. Ideally, dreaming can include the practice of Microcosmic Orbit, Fusion, and even Kan and Li.

A Final Word Now that you have become familiar with social anxiety, you know that it is a common problem, especially for teenagers. You’ve learned that it affects you physically, mentally, and behaviorally, and that it can have a tremendous impact on all aspects of your life. Most important, you’ve learned ways to cope with social anxiety. Now, make the techniques presented in this book part of your daily life. With practice you will be able to calm anxious feelings and develop self-confidence in social situations. Remember that change does not happen overnight. There will be tough times mixed in with the good. It may be necessary to see a professional therapist or to take medication. There is no reason social anxiety needs to remain a part of your life. If you are committed to lessening your anxiety, you will see great results. With time and hard work, you can become the person you want to be and live a healthy, happy, and productive life.

CIT INTERNATIONAL OFFERS NINE techniques of nonverbal communication (for example, “Maintain limited eye contact . . . and . . . a neutral facial expression”; “Minimize body movements such as excessive gesturing, pacing, fidgeting or weight shifting”; “Place your hands in front of your body in an open and relaxed position”) and fifteen for verbal de-escalation (for example, “Remember that there is no content except trying to calmly bring the level of arousal down to a safer place”; “Do not get loud or try to yell over a screaming person”; “Do not be defensive even if comments or insults are directed at you”; “Be very respectful even when firmly setting limits”; “Do not try to argue or convince”; “Explain limits and rules in an authoritative, firm, but respectful tone”). The long list of tips and techniques ends with this pearl: “There is nothing magical about talking someone down. You are simply transferring your own sense of calm and respectful, clear limit setting to the agitated person.”13

Command, promise, Messiah—the basic terms of the Bible’s message are ineradicably verbal and cannot be communicated in isolation from words. Bin the words and whatever else you are left with; it is not Christianity, biblical, historical or otherwise. We do need to think about how such a word-based religion can be communicated in this day and generation; we do need to avoid at all costs becoming a middle-class ghetto for frustrated academics. But we also need to be faithful to the Bible’s own form and matter, both of which involve words at their very centre. Let us not despair: the Word is not just the Word; it is the Word of, in, and through the Spirit. It is powerful in its very essence. Our task is ultimately to communicate it; the power of the communication resides in God alone. Let us remember the words of Isaiah and concentrate not so much upon technique as upon the moral attitude we should adopt: This is the one I esteem: he who is humble and contrite in spirit, and trembles at my word. (Isa. 66:2).

Hullo,” he said sleepily, rubbing a hand along his jaw. He’s here in my room, right in the middle of the afternoon. Great God, there’s a boy in my bed in my room- I came to life. “Get out!” He yawned, a lazy yawn, a yawn that clearly indicated he had no intention of leaving. In the moody gray light his body seemed a mere suggestion against the covers, his hair a shaded smudge against the paler lines of his collar and face. “But I’ve been waiting for you for over an hour up here, and bloody boring it’s been, too. I’ve never known a girl who didn’t keep even mildly wicked reading material hidden somewhere in her bedchamber. I’ve had to pass the time watching the spiders crawl across your ceiling.” Voices floated up from downstairs, a maids’ conversation about rags and soapy water sounding horribly loud, and horribly close. I shut the door as gently as I could and pressed my back against it, my mind racing. No lock, no bolt, no key, no way to keep them out if they decided to come up… Armand shifted a bit, rearranging the pillows behind his shoulders. I wet my lips. “If this is about the kiss-“ “No.” He gave a slight shrug. “I mean, it wasn’t meant to be. But if you’d like-“ “You can’t be in here!” “And yet, Eleanor, here I am. You know, I remember this room from when I used to live in the castle as a boy. It was a storage chamber, I believe. All the shabby, cast-off things tossed up here where no one had to look at them.” He stretched out long and lazy again, arms overhead, his shirt pulling tight across his chest. “This mattress really isn’t very comfortable, is it? Hark as a rock. No wonder you’re so ill-tempered.” Dark power. Compel him to leave. I was desperate enough to try. “You must go,” I said. Miraculously, I felt it working. I willed it and it happened, the magic threading through my tone as sly as silk, deceptively subtle. “Now. If anyone sees you, were never here. You never saw me. Go downstairs, and do not mention my name.” Armand sat up, his gaze abruptly intent. One of the pillows plopped on the floor. “That was interesting, how your voice just changed. Got all smooth and eerie. I think I have goose bumps. Was that some sort of technique they taught you at the orphanage? Is it useful for begging?” Blast. I tipped my head back against the wood of the door and clenched my teeth. “Do you have any idea the trouble I’ll be in if they should find you here? What people will think?” “Oh, yes. It rather gives me the advantage, doesn’t it?” “Mrs. Westcliffe will expel me!” “Nonsense.” He smiled. “All right, probably she will.” “Just tell me that you want, then!” His lashes dropped; his smile grew more dry. He ran a hand slowly along a crease of quilt by his thigh. “All I want,” he said quietly, “is to talk. “Then pay a call on me later this afternoon,” I hissed. “No.” “What, you don’t have the time to tear yourself away from your precious Chloe?” I hadn’t meant to say that, and, believe me, as soon as the words left my lips I regretted them. They made me sound petty and jealous, and I was certain I was neither. Reasonably certain.

What matters is not how much we remember, but how we remember. As I see it, intelligence is closely related to creativity, to noticing something new, to making unexpected connections between disparate facts. Isaac Newton’s genius consisted of realizing that what makes an apple fall from a tree is the same force that keeps the moon in its orbit around the earth: gravity. Centuries later, in his general theory of relativity, Albert Einstein uncovered another astounding relationship when he noted that the effect of the force of gravity is indistinguishable from the acceleration of a spaceship in outer space or the tug we feel in an elevator when it starts to move. Attempting to memorize facts by rote does nothing more than distract our attention from what really matters, the deeper understanding required to establish meaning and notice connections—that which constitutes the basis of intelligence. The method of loci does nothing to help us understand the things we memorize; it is just a formula for memorization that, in fact, competes against comprehension. As we saw in the previous chapter, Shereshevskii was able to memorize a list effortlessly using the method of loci, but was incapable of grasping its content enough to pick out the liquids from the list or, on another occasion, to realize that he had memorized a sequence of consecutive numbers. Using the method of loci to store these lists left Shereshevskii no room to make any of the categorizations that we perform unconsciously (person, animal, liquid, etc.) or to find basic patterns in a list of numbers. To be creative and intelligent, we must go beyond merely remembering and undertake completely different processes: we must assimilate concepts and derive meaning. Focusing on memorization techniques limits our ability to understand, classify, contextualize, and associate. Like memorization, these processes also help to secure memories, but in a more useful and elaborate way; these are precisely the processes that should be developed and encouraged by the educational system.

Dhamma has no conflict with Science proper. Its methods are much the same (i. e. investigation of experience, remembering what has been investigated and forming a true view to accord with the factuality of experience investigated): but the material is different. Reputable science (Physics) confines itself to the outside world and all science restricts itself (or should do) to publicly observable behaviour. Dhamma is concerned with investigating subjective mind, recognizing the outside material sphere, but leaving it to those who are interested in it. The purposes are different. Science is or should be guided by curiosity only and has no ethics; any ethics it employs are unfounded in it or borrowed from religions or philosophies which it rejects. It has no techniques for handling the subjective (pain, etc.) and can only handle behaviour illegitimately equatedwith pain (illegitimately because a scientist only knows of the existence of pain (inhimself) by taking an unauthorized look into his own subjective unscientific experience). Dhamrna is concerned solely with the elimination of pain, to which all else is subordinated.

The Buddha taught many techniques to help us calm our body and mind and look deeply at them. They can be summarized in five stages: (1) Recognition — If we are angry, we say, "I know that anger is in me." (2) Acceptance — When we are angry, we do not deny it. We accept what is present. (3) Embracing — We hold our anger in our two arms like a mother holding her crying baby. Our mindfulness embraces our emotion, and this alone can calm our anger and ourselves. (4) Looking deeply — When we are calm enough, we can look deeply to understand what has brought this anger to be, what is causing our baby's discomfort. (5) Insight — The fruit of looking deeply is understanding the many causes and conditions, primary and secondary, that have brought about our anger, that are causing our baby to cry. Perhaps our baby is hungry. Perhaps his diaper pin is piercing his skin. Our anger was triggered when our friend spoke to us meanly, and suddenly we remember that he was not at his best today because his father is dying. We reflect like this until we have some insights into what has caused our suffering. With insight, we know what to do and what not to do to change the situation.

were good friends. They’d maintained their friendship after Ted was out of the game. Both of them were avid fishermen, but they both had different ideas about it. They would hassle on technique, and neither would give in to the other.” Wallace Lawrimore vividly remembered the April 6, 1939, game in Florence between the Red Sox and the Reds. “Daddy carried two carloads of family to the game. We all went up to the dugout to tell Cronin we wanted some passes to get in. I got a program from that day, with all the players’ autographs.” The one ball field Florence had was deemed unsuitable for a major-league game because the fences were too short, so it was decided to build a field from scratch at the local fairgrounds. They laid down a coating of dirt for the infield and put up some circus-style bleachers for the 2,285 spectators who showed up, but when it came time for the game, gale-force winds blowing out toward left field drove the dirt everywhere, and conditions made the game virtually unplayable. It was called in the ninth inning, with the score tied 18–18, because they ran out of baseballs. Ted went 1–2 before leaving the game in the third inning after complaining of chills and a fever. Several days later, Gerry Moore of the Globe summed up spring training

ASSOCIATIVE MEMORY In Proust's Swann's Way a sip of tea and a bite of a small scallopshaped cake known as a petite madeleine cause the narrator to find himself suddenly flooded with memories from his past. At first he is puzzled, but then, slowly, after much effort on his part, he remembers that his aunt used to give him tea and madeleines when he was a little boy, and it is this association that has stirred his memory. We have all had similar experiences—a whiff of a particular food being prepared, or a glimpse of some long-forgotten object—that suddenly evoke some scene out of our past. The holographic idea offers a further analogy for the associative tendencies of memory. This is illustrated by yet another kind of holographic recording technique. First, the light of a single laser beam is bounced off two objects simultaneously, say an easy chair and a smoking pipe. The light bounced off each object is then allowed to collide, and the resulting interference pattern is captured on film. Then, whenever the easy chair is illuminated with laser light and the light that reflects off the easy chair is passed through the film, a three-dimensional image of the pipe will appear. Conversely, whenever the same is done with the pipe, a hologram of the easy chair appears. So, if our brains function holographically, a similar process may be responsible for the way certain objects evoke specific memories from our past

As we discussed in chapter 2, there are three ways in which anxiety affects people: physically, mentally, and behaviorally. In this section, you will learn techniques to help yourself cope with these various responses to your fear of social situations. At first, practice the techniques when you are alone, perhaps in the privacy of your bedroom. Then, once you become familiar with them, you can begin to use them in social situations. If you practice the techniques enough, you will be able to incorporate them into your everyday life. People with social anxiety tend to put a lot of pressure on themselves to act perfectly. It is important that you don’t expect to perform these techniques flawlessly. They are skills that need to be developed and practiced. Remember that it takes time to learn new things. Be patient. The first few times you try these techniques, the goal should be simply to feel a little better than when you started. You may have all sorts of thoughts running through your head while trying these techniques, such as “I don’t feel completely relaxed. There’s something wrong with me.” Thoughts about events that you fear may also creep into your mind, such as, “I have to go to that party tonight. What am I going to wear? What if no one talks to me?” Try to push those thoughts away. For some people, it helps to imagine throwing those worries in a garbage can or locking them in a closet. If you can focus entirely on the activity, it will be more beneficial.

First, we put some shallow cuts in the meat in a grill pattern... then, we pound it until it's thin! Next, we cover both sides of it with minced onions and let it sit." Covering the meat with onions? I think I read about that somewhere... "Okay, now we scrape off the onions and season the meat with salt and pepper. After searing the steak, we melt a dollop of butter in the same frying pan... ... and caramelize the minced onions in the juices left from the meat, melding the two flavors together! After they're done, we cover the whole top of the steak with the caramelized onions... ... and use the back of a knife to put the grill pattern back into the meat. Put it all on top of some cooked rice... and it's done!" "Oh, yeah! Now I remember! This... IS A CHALIAPIN STEAK!" CHALIAPIN STEAK It was created in 1936, specifically for visiting opera singer Feodor Chaliapin. Bothered by a toothache, the singer requested a dish with "tender steak." This was the result. Accordingly, it is a uniquely Japanese steak, unknown to the rest of the world. "Okay you two, taste it!" "A-all right..." It... It's so tender! "Whoa, now this is tender! I can cut it using my chopsticks! And when I take a bite... ...it practically melts in my mouth!" "Onions have an enzyme in them which breaks down protein, just like honey and pineapple do. That's why the steak is so tender." You'd never believe this was a cheap cut of meat. Its savory flavor fills the mouth with each bite... there's no knocking the combination it makes with the rice, either. Who would've thought of using a steak grilling technique... ... on a beef bowl?

Simonton finds that on average, creative geniuses weren’t qualitatively better in their fields than their peers. They simply produced a greater volume of work, which gave them more variation and a higher chance of originality. “The odds of producing an influential or successful idea,” Simonton notes, are “a positive function of the total number of ideas generated.” Consider Shakespeare: we’re most familiar with a small number of his classics, forgetting that in the span of two decades, he produced 37 plays and 154 sonnets. Simonton tracked the popularity of Shakespeare’s plays, measuring how often they’re performed and how widely they’re praised by experts and critics. In the same five-year window that Shakespeare produced three of his five most popular works—Macbeth, King Lear, and Othello—he also churned out the comparatively average Timon of Athens and All’s Well That Ends Well, both of which rank among the worst of his plays and have been consistently slammed for unpolished prose and incomplete plot and character development. In every field, even the most eminent creators typically produce a large quantity of work that’s technically sound but considered unremarkable by experts and audiences. When the London Philharmonic Orchestra chose the 50 greatest pieces of classical music, the list included six pieces by Mozart, five by Beethoven, and three by Bach. To generate a handful of masterworks, Mozart composed more than 600 pieces before his death at thirty-five, Beethoven produced 650 in his lifetime, and Bach wrote over a thousand. In a study of over 15,000 classical music compositions, the more pieces a composer produced in a given five-year window, the greater the spike in the odds of a hit. Picasso’s oeuvre includes more than 1,800 paintings, 1,200 sculptures, 2,800 ceramics, and 12,000 drawings, not to mention prints, rugs, and tapestries—only a fraction of which have garnered acclaim. In poetry, when we recite Maya Angelou’s classic poem “Still I Rise,” we tend to forget that she wrote 165 others; we remember her moving memoir I Know Why the Caged Bird Sings and pay less attention to her other 6 autobiographies. In science, Einstein wrote papers on general and special relativity that transformed physics, but many of his 248 publications had minimal impact. If you want to be original, “the most important possible thing you could do,” says Ira Glass, the producer of This American Life and the podcast Serial, “is do a lot of work. Do a huge volume of work.” Across fields, Simonton reports that the most prolific people not only have the highest originality; they also generate their most original output during the periods in which they produce the largest volume.* Between the ages of thirty and thirty-five, Edison pioneered the lightbulb, the phonograph, and the carbon telephone. But during that period, he filed well over one hundred patents for other inventions as diverse as stencil pens, a fruit preservation technique, and a way of using magnets to mine iron ore—and designed a creepy talking doll. “Those periods in which the most minor products appear tend to be the same periods in which the most major works appear,” Simonton notes. Edison’s “1,093 patents notwithstanding, the number of truly superlative creative achievements can probably be counted on the fingers of one hand.

Using magnetoencephalography, a technique that measures the weak magnetic fields given off by a thinking brain, researchers have found that higher-rated chess players are more likely to engage the frontal and parietal cortices of the brain when they look at the board, which suggests that they are recalling information from long-term memory. Lower-ranked players are more likely to engage the medial temporal lobes, which suggests that they are encoding information. The experts are interpreting the present board in terms of their massive knowledge of past ones. The lower ranked players are seeing the board as something new...[de Groot] argued that expertise in the field of shoemaking, painting, building, or confectionary, is the result of the same accumulation of experiential linkings. According to Erikson, what we call expertise is really just vast amounts of knowledge, pattern-based retrieval, and planning mechanisms acquired over many years of experience in the associated domain. In other words, a great memory isn't just a byproduct of expertise; it is the essence of expertise. Whether we realize it or not, we are all like those chess masters and chicken sexers- interpreting the present in light of what we've learned in the past and letting our previous experiences shape not only how we perceive our world, but also the moves we end up making in it... Our memories are always with us, shaping and being shaped by the information flowing through our senses in a continuous feedback loop. Everything we see, hear, and smell is inflected by all the things we've seen, heard, and smelled in the past...Who we are and what we do is fundamentally a function of what we remember.

So use other people’s experiences. The unicorn virgins, when they lost their jobs, immediately popped their cherry. Some, eager to make up for the years of sacrifice, became famous far and wide for their technique and zeal. The ratcatchers … Well, you’d better not copy them, because they, to a man, took to drink and went to the dogs. Well, now it looks as if the time’s come for witchers. You’re reading Roderick de Novembre? As far as I remember, there are mentions of witchers there, of the first ones who started work some three hundred years ago. In the days when the peasants used to go to reap the harvest in armed bands, when villages were surrounded by a triple stockade, when merchant caravans looked like the march of regular troops, and loaded catapults stood on the ramparts of the few towns night and day. Because it was us, human beings, who were the intruders here. This land was ruled by dragons, manticores, griffins and amphisboenas, vampires and werewolves, striga, kikimoras, chimera and flying drakes. And this land had to be taken from them bit by bit, every valley, every mountain pass, every forest and every meadow. And we didn’t manage that without the invaluable help of witchers. But those times have gone, Geralt, irrevocably gone. The baron won’t allow a forktail to be killed because it’s the last draconid for a thousand miles and no longer gives rise to fear but rather to compassion and nostalgia for times passed. The troll under the bridge gets on with people. He’s not a monster used to frighten children. He’s a relic and a local attraction—and a useful one at that. And chimera, manticores and amphisboenas? They dwell in virgin forests and inaccessible mountains—” “So

Are you wondering what to write? Let’s start with some general statements that are useful each and every day. Then we’ll create statements that address specific emotional states like depression, anxiety, and feelings of stress. We’ll also create statements that pertain to specific situations such as sleep, relationships, parenting, job, school, health, skills, talents, and leisure activities. GENERAL STATEMENTS Here are some useful statements to write each and every day. Select two or three that resonate with you. You are not limited to these examples. You can write whatever you wish as long as it is a POSITIVE statement in the PRESENT TENSE that begins with ‘I AM’ and uses the PROGRESSIVE ‘ing’ form of the verb. At first, while learning the technique, you might want to use the statements suggested in this book. REMEMBER: Each POSITIVE, PRESENT TENSE, PROGRESSIVE statement is something you would like to be true. But you are writing it as if it already is true. In other words: I am writing positive statements. I am wanting them to be true. I am noticing that they are becoming true. I recommend writing at least two general statements every day. Here are some examples: I am embracing each and every day. I am enjoying today. I am living in the present moment. I am looking forward to today. I am having a productive day. I am staying focused. I am handling things well. I am taking things as they come. I am coping well with problems. I am focusing on the positives. I am moving smoothly through the day. I am confidently coping with challenges. I am noticing how well the day is going. I am feeling fully and deeply alive. Select two or three statements from the above list and write them here.

Skills Unlocked: How to Build Heroic Character Strengths If you want to make a change for the better or achieve a tough goal, don’t worry about motivation. Instead, focus on increasing your self-efficacy: confidence in your ability to solve your own problems and achieve your goals. The fastest and most reliable way to increase your self-efficacy is to learn how to play a new game. Any kind of game will do, because all games require you to learn new skills and tackle tough goals. The level of dopamine in your brain influences your ability to build self-efficacy. The more you have, the more determined you feel, and the less likely you are to give up. You’ll learn faster, too—because high dopamine levels improve your attention and help you process feedback more effectively. Keep in mind that video games have been shown to boost dopamine levels as much as intravenous amphetamines. Whenever you want to boost your dopamine levels, play a game—or make a prediction. Predictions prime your brain to pay closer attention and to anticipate a reward. (Playing “worst-case scenario bingo” is an excellent way to combine these two techniques!) You can also build self-efficacy vicariously by watching an avatar that looks like you accomplish feats in a virtual world. Whenever possible, customize video game avatars to look like you. Every time your avatar does something awesome, you’ll get a vicarious boost to your willpower and determination. Remember, self-efficacy doesn’t just help you. It can inspire you to help others. The more powerful you feel, the more likely you are to rise to the heroic occasion. So the next time you feel superpowerful, take a moment to ask yourself how you can use your powers for good.

When the Unconscious has us fully at its mercy we talk not as we should voluntarily choose to talk if we could see all the consequences of our speech, but from a need to relieve some half-perceived pressure. So we grumble humorously about our difficulties, and make ourselves self-conscious by doing so. Or we excuse ourselves defiantly. Or we complain of a trifling injustice, and are sometimes startled to see how much more pity we invoke than the occasion warrants. Once we have found a well-spring of pity and indulgence in another, we are seldom mature enough not to take advantage of it, thus reinforcing our infantilism and defeating our growth. One of the worst wiles of the Will to Fail is that it forces its victim to ask for unnecessary advice. Here again, the universal deep motive for asking for advice (unnecessarily, it should be emphasized once more) is that by so doing we can go on feeling protected and cherished even though we are no longer children. But that again means that we are being provided with advance excuses for failure. If we act on the advice of another and are unsuccessful, obviously the failure is not ours but our counsellor’s; isn’t that plain? So we can continue to day-dream of successful action, to believe that if only we had followed our first impulse we could not have failed. Since such motives can be present, it is wise to scrutinize every impulse to ask for advice. If the origin of the desire is above suspicion, then there is only one further question to ask before seeking help with a clear conscience: “If I worked this out for myself, would I consume only my own time?” If the answer to that is “Yes,” then it is generally better to work out the problem independently, unless the amount of time so expended would be grossly disproportionate to the importance of the result. If you are a creative worker, remember that time spent in finding an independent technique is seldom wasted.

The physical technique is important,” I say. “But it’s mostly a mental game, which is lucky for you, because you know how to play those. You don’t just practice the shooting, you also practice the focus. And then, when you’re in a situation where you’re fighting for your life, the focus will be so ingrained that it will happen naturally.” “I didn’t know the Dauntless were so interested in training the brain,” Caleb says. “Can I see you try it, Tris? I don’t think I’ve ever really seen you shoot something without a bullet wound in your shoulder.” Tris smiles a little and faces the target. When I first saw her shoot during Dauntless training, she looked awkward, birdlike. But her thin, fragile form has become slim but muscular, and when she holds the gun, it looks easy. She squints one eye a little, shifts her weight, and fires. Her bullet strays from the target’s center, but only by inches. Obviously impressed, Caleb raises his eyebrows. “Don’t look so surprised!” Tris says. “Sorry,” he says. “I just…you used to be so clumsy, remember? I don’t know how I missed that you weren’t like that anymore.” Tris shrugs, but when she looks away, her cheeks are flushed and she looks pleased. Christina shoots again, and this time hits the target closer to the middle. I step back to let Caleb practice, and watch Tris fire again, watch the straight lines of her body as she lifts the gun, and how steady she is when it goes off. I touch her shoulder and lean in close to her ear. “Remember during training, how the gun almost hit you in the face?” She nods, smirking. “Remember during training, when I did this?” I say, and I reach around her to press my hand to her stomach. She sucks in a breath. “I’m not likely to forget that anytime soon,” she mutters. She twists around and draws my face toward hers, her fingertips on my chin. We kiss, and I hear Christina say something about it, but for the first time, I don’t care at all.

For a start, most books like this, rich in such expensive pigments, had been made for palaces or cathedrals. But a haggadah is used only at home. The word is from the Hebrew root ngd, “to tell,” and it comes from the biblical command that instructs parents to tell their children the story of the Exodus. This “telling” varies widely, and over the centuries each Jewish community has developed its own variations on this home-based celebration. But no one knew why this haggadah was illustrated with numerous miniature paintings, at a time when most Jews considered figurative art a violation of the commandments. It was unlikely that a Jew would have been in a position to learn the skilled painting techniques evinced here. The style was not unlike the work of Christian illuminators. And yet, most of the miniatures illustrated biblical scenes as interpreted in the Midrash, or Jewish biblical exegesis. I turned the parchment and suddenly found myself gazing at the illustration that had provoked more scholarly speculation than all the others. It was a domestic scene. A family of Jews—Spanish, by their dress—sits at a Passover meal. We see the ritual foods, the matzoh to commemorate the unleavened bread that the Hebrews baked in haste on the night before they fled Egypt, a shank bone to remember the lamb’s blood on the doorposts that had caused the angel of death to “pass over” Jewish homes. The father, reclining as per custom, to show that he is a free man and not a slave, sips wine from a golden goblet as his small son, beside him, raises a cup. The mother sits serenely in the fine gown and jeweled headdress of the day. Probably the scene is a portrait of the family who commissioned this particular haggadah. But there is another woman at the table, ebony-skinned and saffron-robed, holding a piece of matzoh. Too finely dressed to be a servant, and fully participating in the Jewish rite, the identity of that African woman in saffron has perplexed the book’s scholars for a century. Slowly, deliberately, I examined and made notes on the condition of each page. Each time I turned a parchment, I checked and adjusted the position of the supporting forms. Never stress the book—the conservator’s chief commandment. But the people who had owned this book had known unbearable stress: pogrom, Inquisition, exile, genocide, war.

The final examination came and my mother came down to watch it. She hated watching me fight. (Unlike my school friends, who took a weird pleasure in the fights--and more and more so as I got better.) But Mum had a bad habit. Instead of standing on the balcony overlooking the gymnasium where the martial arts grading and fights took place, she would lie down on the ground--among everyone else vying to get a good view. Now don’t ask me why. She will say it is because she couldn’t bear to watch me get hurt. But I could never figure out why she just couldn’t stay outside if that was her reasoning. I have, though, learned that there is never much logic to my wonderful mother, but at heart there is great love and concern, and that has always shone through with Mum. Anyway, it was the big day. I had performed all the routines and katas and it was now time for the kumite, or fighting part of the black-belt grading. The European grandmaster Sensei Enoeda had come down to adjudicate. I was both excited and terrified--again. The fight started. My opponent (a rugby ace from a nearby college), and I traded punches, blocks, and kicks, but there was no real breakthrough. Suddenly I found myself being backed into a corner, and out of instinct (or desperation), I dropped low, spun around, and caught my opponent square round the head with a spinning back fist. Down he went. Now this was not good news for me. It was bad form and showed a lack of control. On top of that, you simply weren’t meant to deck your opponent. The idea was to win with the use of semicontact strikes, delivered with speed and technique that hit but didn’t injure your opponent. So I winced, apologized, and then helped the guy up. I then looked over to Sensei Enoeda, expecting a disapproving scowl, but instead was met with a look of delight. The sort of look that a kid gives when handed an unexpected present. I guess that the fighter in him loved it, and on that note I passed and was given my black belt. I had never felt so proud as I did finally wearing that belt after having crawled my way up the rungs of yellow, green, orange, purple, brown--you name it--colored belts. I had done this on my own and the hard way; you can’t buy your way to a black belt. I remember being told by our instructor that martial arts is not about the belts, it is about the spirit; and I agree…but I still couldn’t help sleeping with my black belt on that first night. Oh, and the bullying stopped.

Discipline As your baby becomes more mobile and inquisitive, she’ll naturally become more assertive, as well. This is wonderful for her self-esteem and should be encouraged as much as possible. When she wants to do something that’s dangerous or disrupts the rest of the family, however, you’ll need to take charge. For the first six months or so, the best way to deal with such conflicts is to distract her with an alternative toy or activity Standard discipline won’t work until her memory span increases around the end of her seventh month. Only then can you use a variety of techniques to discourage undesired behavior. When you finally begin to discipline your child, it should never be harsh. Remember that discipline means to teach or instruct, not necessarily to punish. Often the most successful approach is simply to reward desired behavior and withhold rewards when she does not behave as desired. For example, if she cries for no apparent reason, make sure there’s nothing wrong physically; then when she stops, reward her with extra attention, kind words, and hugs. If she starts up again, wait a little longer before turning your attention to her, and use a firm tone of voice as you talk to her. This time, don’t reward her with extra attention or hugs. The main goal of discipline is to teach limits to the child, so try to help her understand exactly what she’s doing wrong when she breaks a rule. If you notice her doing something that’s not allowed, such as pulling your hair, let her know that it’s wrong by calmly saying “no,” stopping her, and redirecting her attention to an acceptable activity. If your child is touching or trying to put something in her mouth that she shouldn’t, gently pull her hand away as you tell her this particular object is off-limits. But since you do want to encourage her to touch other things, avoid saying “Don’t touch.” More pointed phrases, such as “Don’t eat the flowers” or “No eating leaves” will convey the message without confusing her. Because it’s still relatively easy to modify her behavior at this age, this is a good time to establish your authority and a sense of consistency Be careful not to overreact, however. She’s still not old enough to misbehave intentionally and won’t understand if you punish her or raise your voice. She may be confused and even become startled when told that she shouldn’t be doing or touching something. Instead, remain calm, firm, consistent, and loving in your approach. If she learns now that you have the final word, it may make life much more comfortable for both of you later on, when she naturally becomes more headstrong.

Focus intently and beat procrastination.    Use the Pomodoro Technique (remove distractions, focus for 25 minutes, take a break).    Avoid multitasking unless you find yourself needing occasional fresh perspectives.    Create a ready-to-resume plan when an unavoidable interruption comes up.    Set up a distraction-free environment.    Take frequent short breaks. Overcome being stuck.    When stuck, switch your focus away from the problem at hand, or take a break to surface the diffuse mode.    After some time completely away from the problem, return to where you got stuck.    Use the Hard Start Technique for homework or tests.    When starting a report or essay, do not constantly stop to edit what is flowing out. Separate time spent writing from time spent editing. Learn deeply.    Study actively: practice active recall (“retrieval practice”) and elaborating.    Interleave and space out your learning to help build your intuition and speed.    Don’t just focus on the easy stuff; challenge yourself.    Get enough sleep and stay physically active. Maximize working memory.    Break learning material into small chunks and swap fancy terms for easier ones.    Use “to-do” lists to clear your working memory.    Take good notes and review them the same day you took them. Memorize more efficiently.    Use memory tricks to speed up memorization: acronyms, images, and the Memory Palace.    Use metaphors to quickly grasp new concepts. Gain intuition and think quickly.    Internalize (don’t just unthinkingly memorize) procedures for solving key scientific or mathematical problems.    Make up appropriate gestures to help you remember and understand new language vocabulary. Exert self-discipline even when you don’t have any.    Find ways to overcome challenges without having to rely on self-discipline.    Remove temptations, distractions, and obstacles from your surroundings.    Improve your habits.    Plan your goals and identify obstacles and the ideal way to respond to them ahead of time. Motivate yourself.    Remind yourself of all the benefits of completing tasks.    Reward yourself for completing difficult tasks.    Make sure that a task’s level of difficulty matches your skill set.    Set goals—long-term goals, milestone goals, and process goals. Read effectively.    Preview the text before reading it in detail.    Read actively: think about the text, practice active recall, and annotate. Win big on tests.    Learn as much as possible about the test itself and make a preparation plan.    Practice with previous test questions—from old tests, if possible.    During tests: read instructions carefully, keep track of time, and review answers.    Use the Hard Start Technique. Be a pro learner.    Be a metacognitive learner: understand the task, set goals and plan, learn, and monitor and adjust.    Learn from the past: evaluate what went well and where you can improve.

NOTE: Practice your most effective relaxation techniques before you begin these exercises (refer to Chapter 6 if necessary). People are better able to concentrate when they are relaxed. Listening -Pay attention to the sounds coming from outside: from the street, from above in the air, from as far away as possible. Then focus on one sound only. -Pay attention to the sounds coming from a nearby room—the kitchen, living room, etc. Identify each one, then focus on a single sound. -Pay attention to the sounds coming from the room you are in: the windows, the electrical appliances. Then focus on one sound only. -Listen to your breathing. -Hear a short tune and attempt to re-create it. -Listen to a sound, such as a ringing doorbell, a knock on the door, a telephone ringing, or a siren. How does it make you feel? -Listen to a voice on the telephone. Really focus on it. -Listen to the voices of family members, colleagues, or fellow students, paying close attention to their intonation, pacing, and accent. What mood are they conveying? Looking -Look around the room and differentiate colors or patterns, such as straight lines, circles, and squares. -Look at the architecture of the room. Now close your eyes. Can you describe it? Could you draw it? -Look at one object in the room: chair, desk, chest of drawers, whatever. Close your eyes and try to picture the shape, the material, and the colors. -Notice any changes in your environment at home, at school, or in your workplace. -Look at magazine photos and try to guess what emotions the subjects’ expressions show. -Observe the effect of light around you. How does it change shapes? Expressions? Moods? Touching -When shaking a person’s hand, notice the temperature of the hand. Then notice the temperature of your own hand. -Hold an object in your hands, such as a cup of coffee, a brick, a tennis ball, or anything else that is available. Then put it down. Close your eyes and remember the shape, size, and texture of the object. -Feel different objects and then, with your eyes closed, touch them again. Be aware of how the sensations change. -Explore different textures and surfaces with your eyes first open and then closed. Smelling and Tasting -Be aware of the smells around you; come up with words to describe them. -Try to remember the taste of a special meal that you enjoyed in the past. Use words to describe the flavors—not just the names of the dishes. -Search your memory for important smells or tastes. -Think of places with a strong tie to smell. These sensory exercises are an excellent way to boost your awareness and increase your ability to concentrate. What is learned in the fullest way—using all five senses—is unlikely to be forgotten. As you learn concentration, you will find that you are able to be more in tune with what is going on around you in a social situation, which in turn allows you to interact more fully.

Steve was a warrior in every sense of the word, but battling wildlife perpetrators just wasn’t the same as old-fashioned combat. Because Steve’s knees continued to deteriorate, his surfing ability was severely compromised. Instead of giving up in despair, Steve sought another outlet for all his pent-up energy. Through our head of security, Dan Higgins, Steve discovered mixed martial arts (or MMA) fighting. Steve was a natural at sparring. His build was unbelievable, like a gorilla’s, with his thick chest, long arms, and outrageous strength for hugging things (like crocs). Once he grabbed hold of something, there was no getting away. He had a punch equivalent to the kick of a Clydesdale, he could just about lift somebody off the ground with an uppercut, and he took to grappling as a wonderful release. Steve never did anything by halves. I remember one time the guys were telling him that a good body shot could really wind someone. Steve suddenly said, “No one’s given me a good body shot. Try to drop me with a good one so I know what it feels like.” Steve opened up his arms and Dan just pile drove him. Steve said, in between gasps, “Thanks, mate. That was great, I get your point.” I would join in and spar or work the pads, or roll around until I was absolutely exhausted. Steve would go until he threw up. I’ve never seen anything like it. Some MMA athletes are able to seek that dark place, that point of total exhaustion--they can see it, stare at it, and sometimes get past it. Steve ran to it every day. He wasn’t afraid of it. He tried to get himself to that point of exhaustion so that maybe the next day he could get a little bit further. Soon we were recruiting the crew, anyone who had any experience grappling. Guys from the tiger department or construction were lining up to have a go, and Steve would go through the blokes one after another, grappling away. And all the while I loved it too. Here was something else that Steve and I could do together, and he was hilarious. Sometimes he would be cooking dinner, and I’d come into the kitchen and pat him on the bum with a flirtatious look. The next thing I knew he had me in underhooks and I was on the floor. We’d be rolling around, laughing, trying to grapple each other. It’s like the old adage when you’re watching a wildlife documentary: Are they fighting or mating? It seems odd that this no-holds-barred fighting really brought us closer, but we had so much fun with it. Steve finally built his own dojo on a raised concrete pad with a cage, shade cloth, fans, mats, bags, and all that great gear. Six days a week, he would start grappling at daylight, as soon as the guys would get into work. He had his own set of techniques and was a great brawler in his own right, having stood up for himself in some of the roughest, toughest, most remote outback areas. Steve wasn’t intimidated by anyone. Dan Higgins brought a bunch of guys over from the States, including Keith Jardine and other pros, and Steve couldn’t wait to tear into them. He held his own against some of the best MMA fighters in the world. I always thought that if he’d wanted to be a fighter as a profession, he would have been dangerous. All the guys heartily agreed.

ever. Amen. Thank God for self-help books. No wonder the business is booming. It reminds me of junior high school, where everybody was afraid of the really cool kids because they knew the latest, most potent putdowns, and were not afraid to use them. Dah! But there must be another reason that one of the best-selling books in the history of the world is Men Are From Mars, Women Are From Venus by John Gray. Could it be that our culture is oh so eager for a quick fix? What a relief it must be for some people to think “Oh, that’s why we fight like cats and dogs, it is because he’s from Mars and I am from Venus. I thought it was just because we’re messed up in the head.” Can you imagine Calvin Consumer’s excitement and relief to get the video on “The Secret to her Sexual Satisfaction” with Dr. GraySpot, a picture chart, a big pointer, and an X marking the spot. Could that “G” be for “giggle” rather than Dr. “Graffenberg?” Perhaps we are always looking for the secret, the gold mine, the G-spot because we are afraid of the real G-word: Growth—and the energy it requires of us. I am worried that just becoming more educated or well-read is chopping at the leaves of ignorance but is not cutting at the roots. Take my own example: I used to be a lowly busboy at 12 East Restaurant in Florida. One Christmas Eve the manager fired me for eating on the job. As I slunk away I muttered under my breath, “Scrooge!” Years later, after obtaining a Masters Degree in Psychology and getting a California license to practice psychotherapy, I was fired by the clinical director of a psychiatric institute for being unorthodox. This time I knew just what to say. This time I was much more assertive and articulate. As I left I told the director “You obviously have a narcissistic pseudo-neurotic paranoia of anything that does not fit your myopic Procrustean paradigm.” Thank God for higher education. No wonder colleges are packed. What if there was a language designed not to put down or control each other, but nurture and release each other to grow? What if you could develop a consciousness of expressing your feelings and needs fully and completely without having any intention of blaming, attacking, intimidating, begging, punishing, coercing or disrespecting the other person? What if there was a language that kept us focused in the present, and prevented us from speaking like moralistic mini-gods? There is: The name of one such language is Nonviolent Communication. Marshall Rosenberg’s Nonviolent Communication provides a wealth of simple principles and effective techniques to maintain a laser focus on the human heart and innocent child within the other person, even when they have lost contact with that part of themselves. You know how it is when you are hurt or scared: suddenly you become cold and critical, or aloof and analytical. Would it not be wonderful if someone could see through the mask, and warmly meet your need for understanding or reassurance? What I am presenting are some tools for staying locked onto the other person’s humanness, even when they have become an alien monster. Remember that episode of Star Trek where Captain Kirk was turned into a Klingon, and Bones was freaking out? (I felt sorry for Bones because I’ve had friends turn into Cling-ons too.) But then Spock, in his cool, Vulcan way, performed a mind meld to determine that James T. Kirk was trapped inside the alien form. And finally Scotty was able to put some dilithium crystals into his phaser and destroy the alien cloaking device, freeing the captain from his Klingon form. Oh, how I wish that, in my youth or childhood,

How do we educate such individuals? We concentrate on the conceptual thinking that lies behind all the specific techniques of mathematics. Remember that old adage, “Give a man a fish, he’ll eat for a day. Teach a man to fish, he’ll eat for a lifetime.”? It’s the same for mathematics education for twenty-first century life.

A similar technique is to finish each day by remembering and visualizing the best parts. Keep a journal of positive thoughts, sometimes called a "gratitude journal.

Chicken Salad à la Danny Kaye YIELD: 4 SERVINGS TO MOST AMERICANS, Danny Kaye is remembered as a splendid comedian and actor. I think of him as a friend and one of the finest cooks I have ever known. In every way, Danny was equal to or better than any trained chef. His technique was flawless. The speed at which he worked was on par with what you’d find in a Parisian brigade de cuisine. Danny taught me a great deal, mostly about Chinese cuisine, his specialty. Whenever I traveled to Los Angeles, Danny picked me up at the airport and took me to his house, where we cooked Chinese or French food. His poached chicken was the best I have ever had. His method was to put the chicken in a small stockpot, cover it with tepid water seasoned with salt, peppercorns, and vegetables, and cook it at a gentle boil for only 10 minutes, then set it aside off the heat for 45 minutes. As an added touch, he always stuck a handful of knives, forks, and spoons into the cavity of the chicken, to keep it submerged. The result is so moist, tender, and flavorful that I have used the recipe—minus the flatware—ever since. CHICKEN 1 chicken, about 3½ pounds ½ cup sliced carrot 1 cup sliced onion 1 small leek, washed and left whole 1 rib celery, washed and left whole 1 teaspoon salt ¼ teaspoon black peppercorns 2 sprigs thyme 2 bay leaves About 7 cups tepid water, or more if needed DRESSING 2 tablespoons Dijon-style mustard 1 tablespoon white wine vinegar 1 teaspoon finely chopped garlic ¼ teaspoon salt ¼ teaspoon freshly ground black pepper ½ teaspoon Tabasco hot pepper sauce 5 tablespoons extra-virgin olive oil

Chicken Salad à la Danny Kaye YIELD: 4 SERVINGS TO MOST AMERICANS, Danny Kaye is remembered as a splendid comedian and actor. I think of him as a friend and one of the finest cooks I have ever known. In every way, Danny was equal to or better than any trained chef. His technique was flawless. The speed at which he worked was on par with what you’d find in a Parisian brigade de cuisine. Danny taught me a great deal, mostly about Chinese cuisine, his specialty. Whenever I traveled to Los Angeles, Danny picked me up at the airport and took me to his house, where we cooked Chinese or French food. His poached chicken was the best I have ever had. His method was to put the chicken in a small stockpot, cover it with tepid water seasoned with salt, peppercorns, and vegetables, and cook it at a gentle boil for only 10 minutes, then set it aside off the heat for 45 minutes. As an added touch, he always stuck a handful of knives, forks, and spoons into the cavity of the chicken, to keep it submerged. The result is so moist, tender, and flavorful that I have used the recipe—minus the flatware—ever since. CHICKEN 1 chicken, about 3½ pounds ½ cup sliced carrot 1 cup sliced onion 1 small leek, washed and left whole 1 rib celery, washed and left whole 1 teaspoon salt ¼ teaspoon black peppercorns 2 sprigs thyme 2 bay leaves About 7 cups tepid water, or more if needed DRESSING 2 tablespoons Dijon-style mustard 1 tablespoon white wine vinegar 1 teaspoon finely chopped garlic ¼ teaspoon salt ¼ teaspoon freshly ground black pepper ½ teaspoon Tabasco hot pepper sauce 5 tablespoons extra-virgin olive oil GARNISHES 1 dozen Boston lettuce leaves, cleaned 2 dozen fresh tarragon leaves FOR THE CHICKEN: Place the chicken breast side down in a tall, narrow pot, so it fits snugly at the bottom. Add the remaining poaching ingredients. The chicken should be submerged, and the water should extend about 1 inch above it. Bring to a gentle boil, cover, and let boil gently for two minutes. Remove the pot from the heat, and set it aside to steep in the hot broth for 45 minutes. Remove the chicken from the pot, and set it aside on a platter to cool for a few minutes. (The stock can be strained and frozen for up to 6 months for use in soup.) Pick the meat from the chicken bones, discarding the skin, bones, and fat. Shred the meat with your fingers, following the grain and pulling it into strips. (The meat tastes better shredded than diced with a knife.) FOR THE DRESSING: Mix together all the dressing ingredients in a bowl large enough to hold the chicken salad. Add the chicken shreds to the dressing and toss well. Arrange the Boston lettuce leaves in a “nest” around the periphery of a platter, and spoon the room-temperature chicken salad into the center. Sprinkle with the tarragon leaves and serve.

Remember, volatility can be your friend with dollar-cost averaging, and it can also allow for another technique that will keep you on track, “rebalancing,

The Feynman technique is a specific application of elaborative interrogation. Remember, the goal is not to actually answer the questions; it’s to see what you are unable to answer—that is the information it provides.

Remember, most of your memory is not a retention issue; it’s an attention issue. Practice remembering the names of everyone you meet today by using the association technique. If you forget someone’s name, write down if it was your motivation, observation, or the method that led you to forget that name. Then try again with another person.

Work, too, on the quality of your own thinking. Carve out the time you need for blue book sessions, and make use of the other techniques I’ve described. Challenge yourself to reflect on your business or organization. And challenge yourself to think independently. Remember, smart leaders abound, but leaders who can think independently are rare.

The Feynman technique is a specific application of elaborative interrogation. Remember, the goal is not to actually answer the questions; it’s to see what you are unable to answer

All that the mind can do cannot be meditation—it is something beyond the mind, the mind is absolutely helpless there. The mind cannot penetrate meditation; where mind ends, meditation begins. This has to be remembered because in our life, whatsoever we do, we do through the mind; whatsoever we achieve, we achieve through the mind. Then, when we turn inward, we again start thinking in terms of techniques, methods, doings, because the whole of life’s experience shows us that everything can be done by the mind. Yes. Except meditation, everything can be done by the mind; everything is done by the mind, except meditation.

Tactical Consideration in Strikes and Kicks Used in Attack and Defense When you have enough time to identify a dangerous scenario before it starts, the primary attacks are kicks and secondary attacks are punches. In the short range it is faster to reach with a punch than to shift the body’s weight up for a kick. In the long range it is faster to leap one step and lift the leg for a kick instead of leaping two steps. Therefore in the long range, kicks are considered to be primary attacks. If you block a fake kick, attack at the same time. If your opponent tries to punch you, he would not succeed since he would have closed a two-step gap before reaching you while you were moving to block his kick as he started to move. Since he initially planned to lunge two steps forward to close the gap, he would not expect you to meet him halfway and it would break his train of thought. Another tactical move would be to move forward and close the gap without immediately attacking, and waiting for the opponent to attack first so that you could follow with a block and counterattack. However, your opponent could preemptively kick as you try to move in. Krav Maga defense techniques are designed to automatically counter a kick with a follow-up hand strike. First, the right hand goes to the left shoulder before it strikes, therefore catching the outside of the forearm in any such possible attack. During training and practice of that particular defense, the student should practice the defense with all the possible follow-up scenarios as well. Reaction Time Consideration Remember that you are a human being and your skeleton is designed for use in a unique way. If you try to crawl like a snake, or walk like a monkey, you will never reach the speed and balance of your natural movement. Therefore as a Krav Maga fighter you have the upper hand. If a martial artist attempts to get into a particular stance, or makes an opening statement with a few threatening moves and screams, or tries to fake an attack, you should know by now that he is wasting his energy and attacks and you should really react to his initial standing position when he is about to close the range, or preemptively attack if you think he is serious about hurting you. At times ignoring a person at the right time but yet being ready to counter him with the right timing will discourage a bully through the messages your body and actions deliver. From a distance, you can see that his closest limb, according to the striking distance, is what you should be concerned about. Follow your training and counterattack by blocking only the closest limb. If he fakes his first move, it should not be a great concern. While he is doing this, you should block the fake attack and counterattack him at the same time. He should never be able to get to his second planned attack.

​“Many,” sighed Ashuri, “and from various faculties. A considerable number of them are not even registered at the university. They come to register, and I ignore the fact that they are not on the roster. This year, I closed registration after seventy-five students had signed up, but in reality over a hundred attended each lecture. For purely selfish reasons, because of my age, I suppose, I refused to accept any more. I have found lately that Kabbalah has shown signs of a resurgence of interest. As a result, many charlatans earn a fine living from it.” ​Elijah remembered that he was really on his way to the library. He parted from Prof. Ashuri in his normal awkward, hesitant and apologetic manner, thanking her profusely no less than three times; he would even have bowed down to her if that was what would have enabled him to expedite his exit. However, Prof. Ashuri had one more important observation to make. ​“I hope that your interest in the Kabbalah will not infect you with that dreaded disease...” she smiled. ​“What disease do you mean?” ​“Kabbalistic literature is generally divided into three major streams. The first and most important one is the cosmological, mission-oriented one. Here we find a direct line between ourselves and the Master of the Universes, by way of His influence on all the intermediate worlds. Note the term, ‘Master of the Universes’ in the plural. In this view, there are mutual influences, going from the upper worlds to us, and from us to the upper worlds. All the commandments and all the proper intentions and all the prayers are ultimately aimed at mending those spheres, which were damaged at the time of the Creation. In the language of the Kabbalah, this means repairing those vessels which were broken. ​“The second stream is Kabbalistic-prophetic. It is an attempt to attain what is known as cleaving to God and to achieve spiritual elevation. This can be accomplished by internal meditation, which includes reciting the Holy Names, internal and external purification, combining sacred letters and repeating them over and over, singing and moving the head, and breathing techniques. This can unite one with the higher worlds. One who does this properly can reach the level of prophecy. There are even books with detailed instructions on how to actually accomplish this and how to ascend to a higher spiritual level. I often hear of students who have embarked on such a course, and it is, indeed, a disease.” ​“Don’t worry about me. And what about the third stream?” ​“The third stream is the one which has elicited the most criticism. It is referred to as Practical Kabbalah. By that, we mean people who use the Kabbalah for their own personal purposes, as a way to exploit the secret knowledge to which they have access in order to control nature and man’s fate. Practical Kabbalah appeals directly to supernatural forces and sometimes even makes them solve the problems of the one calling upon them. These include attempts to foretell the future, to converse with the dead, to heal the sick, to banish evil spirits and the evil eye, and of course to acquire wealth, respect, and/or the love of a man or a woman. That, too, is a dangerous game to play.” Prof. Ashuri laughed, but Elijah could not tell whether or not she was serious.

Best Tips for a Stress-Free Pregnancy – Motherhood Chaitanya Hospital Bringing a new life into the world is an extraordinary journey, one filled with anticipation and joy. Yet, the path to motherhood can also be fraught with stress and anxiety. The good news is that there are ways to navigate this period with greater ease. From seeking support through childbirth and parenting classes in Chandigarh to embracing the serenity of Pre-Natal Yoga Classes for Pregnant Mothers in Chandigarh, let’s explore some of the best tips for a stress-free pregnancy. Understand Your Body Pregnancy is a unique and transformative experience, but it also brings a host of physical changes. Understanding these changes can alleviate anxiety. Remember, your body is doing something miraculous. It’s nurturing and growing a new life. Embrace the journey with wonder and gratitude. Stay Active with Pre-Natal Yoga Pre-Natal Yoga Classes in Chandigarh provide an exceptional avenue to connect with your body and your baby. Yoga helps maintain flexibility, ease discomfort, and reduce stress. The gentle stretches and mindful breathing techniques impart a sense of calm and inner peace. Educate Yourself Knowledge is power, and when it comes to pregnancy, it’s empowering. Enroll in childbirth and parenting classes in Chandigarh to gain insight into what to expect during labor, delivery, and early parenthood. Knowing what lies ahead can significantly reduce apprehension. Nurture Emotional Well-being Pregnancy is not just about physical health; emotional well-being is equally vital. Seek emotional support from your partner, friends, or a counselor if needed. Express your feelings and allow yourself to experience a range of emotions without judgment. Eat Mindfully Nutrition is crucial for both you and your baby. Consume a balanced diet rich in essential nutrients. Remember, you’re not eating for two adults; you’re providing the building blocks for a new life. Consult with a healthcare professional for dietary guidance. Stay Hydrated Hydration is key to a healthy pregnancy. It helps prevent common issues like constipation and urinary tract infections. Aim for at least eight glasses of water a day, and adjust your intake as needed to accommodate your changing body.

Installing tape-in hair extensions on short hair may initially seem daunting, but fear not! With the right technique and a touch of patience, you can achieve stunning, voluminous locks. In this step-by-step guide, we'll walk you through the process, providing clear instructions and helpful tips to ensure a seamless installation. Supplies You'll Need: Before diving in, gather the following supplies: tape-in hair extensions, sectioning clips, a fine-tooth comb, hair cutting shears (optional), a hair straightener (optional), and hair extension adhesive remover (if reusing extensions). Step 1: Prepare Your Hair and Section It Begin by thoroughly washing and drying your hair. If desired, straighten your natural hair with a flat iron to facilitate blending. Next, use sectioning clips to divide your hair into manageable sections, starting with a horizontal parting at the nape of your neck and working your way up. Step 2: Get the Extensions Ready Lay out the tape-in hair extensions, ensuring they're in the correct order for installation. If you're reusing extensions, carefully remove any remaining adhesive using a hair extension adhesive remover. Step 3: Measure, Trim, and Apply the First Extension Hold a tape-in extension against your scalp, starting from the bottom of a sectioned hair portion. Measure it against your natural hair length and trim accordingly, leaving a small gap between the extension and your scalp. Remove the protective backing from one side of the tape and press it firmly against the roots of your hair, just below the sectioned hair. Step 4: Sandwich and Repeat Take another tape-in extension with the sticky side exposed and place it over the top of the first extension, sandwiching your natural hair in between. Apply firm pressure to secure the extensions together. Repeat this process, working your way up in rows until you reach the top of your head. Step 5: Blend, Style, and Maintain Use a fine-tooth comb to blend your natural hair with the extensions, ensuring a seamless look. Style your hair as desired, using heat tools or styling products if needed. Follow the maintenance guidelines provided by the hair extension manufacturer to keep your extensions looking their best, and avoid excessive heat or oily products near the tape area to prevent slippage. Step 6: Removal Process When it's time to remove the extensions, use a professional hair extension adhesive remover for a gentle and safe removal process. Conclusion: By following this comprehensive guide, you'll confidently install tape-in hair extensions on short hair, unleashing a world of voluminous and glamorous hairstyles. Remember to take your time, follow the instructions diligently, and seek professional assistance if necessary. Embrace the transformation and enjoy your stunning new look!

similar to the power tools used by construction workers. The key is to let the tools do the work. When I was young, I routinely used a handsaw to cut wood. One day my father let me use his newly purchased circular saw. I took the power saw in hand and began to cut a piece of wood. I applied the same pressure to the power saw that I would have applied to a hand saw. My father tapped me on the shoulder and told me to ease up on the pressure and let the saw do the work. The techniques in this book are based on similarly sound principles. Simply apply the techniques and relax, be yourself, and let the techniques do the work. You will be amazed at the results. 2. You must actually use this new knowledge in dealing with people in your everyday life. Knowing the best way to do something is great, but only when you actually utilize what you have learned. Always remember that knowledge without action is knowledge wasted. 3. You need to constantly practice what you have learned. Friendship skills are like skills in general. The more you use them, the more proficient you become; the less you use them, the quicker you lose them. If you

So, what’s really happening is that worries are controlling you rather than you controlling them. A stressful thought comes along and cracks the whip, and you instantly obey. The mistake we make is to think that if a negative thought comes along, there is no other option but to focus on it. Remember our brain’s negativity bias and our information-processing software that literally evolved to amplify bad news? It tells us that the threatening and scary thing always takes precedence.