Monthly Archives: February 2013

The Multi-Orgasmic Man by Mantak Chia and Douglas Abrams

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“The new work suggests that ceaseless sperm production takes its toll on a male, perhaps requiring the use of complex enzymes or biochemical processes that have harmful metabolic byproducts.”

two or three inches of the penis is rooted inside the body in the pubococcygeus (pronounced PEW-bo-cox-uh-GEE-us) muscle – often just called the PC muscle – and it is possible, as we explain in the next chapter, to strengthen this muscle for stronger erections, stronger orgasms, and better ejaculatory control.

…the truth is that the size of your erection is much less important than its strength and what you do with it.

Your testicles are pulled into the body as they prepare to ejaculate. Pulling the testicles down away from the body, which we describe below, is one age-old technique for postponing ejaculation.

The penis actually withdraws into the body if it is not used regularly, as many older men who are not sexually active have witnessed. The Taoists knew that it is as important to exercise your sexual organs as any other part of your body.

“The mind moves and the chi follows.”

You must learn to draw your sexual energy out of your genitals and to circulate it through the rest of your body to truly master the Taoist techniques for experiencing multiple and whole-body orgasms and for improving your health.

It is much easier to avoid ejaculating when you can remain in the erect and hard third stage. Pulling the sexual energy up helps keep the penis from getting to the final, stiff and hot stage.

…preseminal fluid…may, however, have a number of sperm in it. This is the “pre-ejaculate” that they warn you about in sex-education classes, so you will need to make sure that you continue to use birth control even if you don’t ejaculate.

Occasionally…you may experience an orgasm without ejaculating but lose your erection. If this is not simply due to a decrease in your arousal, you probably have experienced a retrograde, or backward, ejaculation. When this occurs, the semen goes into your bladder and passes harmlessly out of your body the next time you urinate.

Many multi-orgasmic men describe themselves as mentally falling backward into nonejaculatory orgasms instead of falling forward into ejaculation. The idea is to stay as close as possible to the point of ejaculatory inevitability – reveling in the contractile-phase orgasm – without cresting over into ejaculation.

When practicing any of these exercises always inhale through you nose, which filters and warms the air. When you inhale through your mouth, you breathe unfiltered unwarmed air, which is harder for your body to assimilate.

When you are in the heat of passion, this ability to control your breathing will be essential to stopping yourself from ejaculating and to expanding the feeling of orgasm throughout your whole body.

Although it is not as important to exhale through your nose as it is to inhale, it is still preferable. Some people, however, find it easier to exhale through their mouth when breathing deeply.

Most men feel their PC muscle at their perineum, just behind their testicles and in front of their anus. This is the muscle you use to stop yourself from urinating when you can’t find a toilet. The PC muscle is also responsible for the rhythmic contractions in your pelvis and anus during orgasm. In The G Spot, Ladas, Whipple, and Perry describe the importance of the PC muscle: “If men increase the strength of their pubococcygeus muscle, they too can learn to become multiply orgasmic and separate between orgasm and ejaculation.” Your orgasm builds from your prostate, so learning how to squeeze on the prostate with your pelvic muscles is essential.

Women who have developed strong PC muscles can hold a man’s penis in their vagina more tightly, increasing sensation for both partners.

Because the bladder and the prostate are so close, you should also urinate before self-pleasuring or lovemaking whenever your bladder feels full.

Consistency is more important the quantity.

The Taoist masters saw masturbation, which they called solo cultivation or genital exercise, as an essential way of developing ejaculatory control and of learning to circulate sexual energy to revitalize the body.

If you choose to use pornography or erotica to get aroused, try, once you are aroused, to shift your focus to the sensations in your body. Pornography, though it can increase your sexual energy, is also distracting and can make it difficult for you to focus on your own sensations as you approach orgasm.

…pornography succeeds when it takes you away from yourself. In this practice you need to go inward and experience your own pleasure, not someone else’s idea of pleasure.

Pushing on this spot when you are about to ejaculate can help stop the ejaculatory reflex… Pushing on this spot can squeeze more blood into your penis, which will make it throb pleasurably.

In the beginning, you will probably need to stop stimulating yourself for ten or twenty seconds to allow the urge to ejaculate to subside.

One technique that has proved especially effective is to breathe in deeply and hold your breath for several moments until the urge to ejaculate subsides. Some multi-orgasmic men, however, breathe rapidly to delay ejaculation. (This quick, shallow breathing is call the breath of fire in the yoga tradition.) Deep, slow breathing helps control your sexual energy, whereas shallow, rapid breathing helps disperse the energy.

I don’t get blue balls, because I do deep breathing and draw the energy up. I just feel relaxed.”

Men in particular are prone to holding in their emotions, which often can lead to energetic blockages in the Front Channel, along which emotions are stored, that is, in your heart, solar plexus, stomach, and intestines.

Ejaculation is simply an involuntary muscle spasm, which you are learning to make voluntary so that you can choose if and when you want to ejaculate.

NEVER LEAVE SEXUAL ENERGY IN THE BRAIN FOR LONG PERIODS OF TIME

You need to be soft with your body.

If this happens or if you find you have too much “nervous” energy, simply touch your tongue to your palate (which will connect the Back and Front Channels) and draw the energy down from your head to your navel, where it can be stored.

If your head hurts, you feel “wired,” or you are having difficulty sleeping, you may be leaving too much stagnant energy in your head.

Every time you orgasm, you draw more sexual energy into your body, therefore, if you eventually ejaculate, you lose less energy than you would have had you not had multiple orgasms beforehand.

If you have half a dozen orgasms and then use the Big Draw (and don’t ejaculate), you will not lose any of your sexual energy.

…by generating and containing this much energy, you risk overheating unless you are able to circulate the energy through the Microcosmic Orbit.

According to the Tao, erection energy is wood (or liver) energy. So when you don’t ejaculate and you pull up the orgasmic energy, you will increase this energy in your liver. If this increasing energy is not transformed into love and kindness, it will transform into anger and hatred. So when you have a lot of energy, practice being especially kind and loving to your partner or, if you do not have a partner, to other people in your life.

Other techniques for preventing yourself from overheating include drinking a lot of water and even swallowing your own saliva, which has a cooling effect on the body. Your emotional state can also affect the energy in your body. If you feel calm and loving, the body can much more easily absorb the energy. If you feel anger or disdain for yourself or your partner, you run a greater risk of overheating. If you are overheating or feel you have more energy than you can absorb, you should probably ejaculate.

…it is essential that you avoid the bravado and machismo that accompany so much male sexuality.

To practice Sexual Kung Fu correctly, you need to open your heart and practice with a spirit of humility and loving-kindness, not arrogance and self-centeredness. Egotism is just an expression of insecurity, and as you learn real sexual confidence, you will be able to let go of pretension and posturing. Remember that this practice and your new sexual energy will magnify your emotions.

…the best lovers are men who are completely relaxed and aware of what is going on in both their own and their partner’s bodies.

…women have a relatively short tube to the bladder, which is a major reason women tend to get more urinary-tract and bladder infections than men.

Most women who report finding the G spot locate it one and a half to two inches from the opening of the vagina on the upper front wall, just behind the pubic bone.

Try licking her clitoris with your tongue while touching her G spot with your finger and see how she responds!

Intercourse in the common face-to-face “missionary” position often misses the G spot completely. It is easier to stimulate this area with your penis if your partner lies on her stomach and you enter her from behind, or if she is on top, where she can position herself for her pleasure. Shallow thrusting is also best for stimulating her G spot. Fingers, however, are usually the most direct and effective way to stimulate her G spot at first.

Generally, try to circle around your partner’s breasts to increase her anticipation and desire before actually touching the nipples themselves… Rubbing your fingers together to warm them before touching her nipples will increase the amount of chi, or energy, and can help stimulate her… Licking her nipples with your tongue is often very effective since your tongue has a lot of chi.

Most women take longer to become aroused than most men, but once women are aroused, their desire can generally outlast that of their partners.

If her nipples harden and she pushes out her belly, slowly and shallowly enter her. If her throat is dry and she swallows saliva, slowly begin to move inside her. If she starts to move her bottom, she is experiencing great pleasure. If her vagina is well lubricated or if she raises her legs to encircle you, enter her more deeply. If she presses her thighs together, her pleasure is becoming overwhelming. If she moves from side to side, she wants you to thrust deeply from side to side. If she is perspiring enough to dampen the sheets or she straightens her body and closes her eyes, she wants to orgasm. If she arches her body against yours, her pleasure has peaked. If she stretches out and relaxes, pleasure fills her entire body. If her vaginal secretions spread down her thighs and over her buttocks, she is fully satisfied and you should slowly withdraw.

…when you approach her breasts, spiral around them in ever narrower circles until you slowly reach her nipples…rub your thumbs and forefingers together to generate more chi Finally, touch her nipples lightly, and try rolling them between your thumbs and index fingers.

…the clitoris’s sensitivity is far more concentrated than that of the penis, and you are better off with more focused, subtler movements than with the kind of vigorous stimulation that most men enjoy.

It is also important not to get overly fixated on her genitals to the exclusion of the rest of her body. Some women feel disconnected during oral sex, and this feeling can be lessened by using your hands to continue caressing her legs, belly, breasts, hands, and face. Many women find that having their nipples stimulated during oral sex can heighten their pleasure immensely. Other women find that this distracts them from the intensity of clitoral stimulation. As for clitoral techniques, you probably will want to try a combination of brushing with your lips, flicking with your tongue, and sucking with your mouth. Alternating between using your tongue and gently sucking her clitoris into your mouth can be extremely pleasurable.

…use one finger (or, if she’s very aroused, two fingers) to enter her. Circle around the wall of her vagina to find where she is most sensitive. Don’t forget to try the G spot about an inch or two behind her clitoris. You may also wish to thrust your fingers in and out (slowly at first), simulating the action of your penis.

“A simplistic search for bodily levers and push-buttons, leads to mechanical sex since the energy that charges the erotic circuits is emotion.” Knowledge of your partner’s body is essential, but there is no substitute for sincere affection.

…nine shallow and one deep. (As you learn to control your ejaculation, you can lessen the ratio to six or even three shallow to one deep.)

The deep thrust pushes all of the air out of her vagina, creating a vacuum, which the shallow thrusts intensify. You want to avoid withdrawing completely, which breaks the seal of the vacuum; instead, pull back so that you are about an inch or so inside her.

This thrust uses the base of your penis, which is your least sensitive spot, to stimulate your partner’s clitoris, which is her most sensitive spot…

Instead of thrusting forward and pulling back, you should “screw” your hips or ideally your sacrum in half circles, first on one side and then the other.

According to the Tao, it is the sacrum that controls the penis.

To isolate your sacrum, put one hand on your pubis and one hand on your sacrum and try to spiral left and then right. Next, try tilting your penis up as you push your tailbone (the base of your sacrum) forward (curving your back out slightly), and then try tilting your penis down as you push your tailbone back (arching your spine slightly). Once you have isolated your sacrum, you can really screw.

One of the benefits of using a condom – one that we discuss in the section called “When to Start: A Few Words About Safer Sex” later in this chapter – is that by desensitizing your penis you can make your lovemaking last longer, especially if your partner wants you to thrust hard and deep.

The main drawbacks of the position are that your hands are usually involved in holding yourself up and that your partner’s G spot is bypassed almost entirely unless you tilt your sacrum and angle your penis up. You can address this problem by having your partner place a pillow under her buttocks so that her pelvis is tilted back. She can also drape her legs over your arms or shoulders, which has the same effect as the pillow and also allows you to penetrate more deeply. The higher her legs, the deeper the penetration. This is especially helpful if your partner has a relatively large vagina and you have a relatively small penis.

Since women take longer to boil, it is often good for the man to begin on top.

Most men find that this is the easiest position in which to learn to control their ejaculations and to become multi-orgasmic.

In this position, as you may have noticed, your partner’s vagina feels especially tight, which makes ejaculatory control more difficult… This position is especially good for men with smaller penises or women with larger vaginas. This position also allows direct stimulation of your partner’s G spot, although her clitoris receives relatively indirect stimulation – a situation you can remedy with your fingers.

You cannot receive her yin energy without giving her your yang energy. Allowing her to absorb your excess yang energy will also help you avoid building up too much energy in your genitals and ejaculating. If you ejaculate, it is difficult to exchange energy, because you lose most of yours.

Smiling and laughter have the ability to transform negative energy into positive energy and to heal our bodies and minds. If you have a lot of negativity in general, you should try practicing the Inner Smile and the Six Healing Sounds.

Since female sexuality is less precipitous, most women want to disengage more gradually, with tender words and caresses.

By not ejaculating, the man does not transfer as much bodily fluid (and, potentially, as many bacteria and viruses) to the woman. Also, by not ejaculating he does not draw in as much fluid (and, potentially, as many bacteria and viruses) from the woman.

Not putting on enough lubricant is one of the major reasons that condoms break.

If the condom breaks and you have ejaculated, safer-sex experts recommend that your partner urinate and insert spermicidal foam or jelly into her vagina to help destroy the sperm, viruses, and bacteria.

It is no wonder that many women lose interest in sex that is frenetic and lacks real connection, physical and emotional.

Harmonizing your and his breathing is also part of the couples practice which can help the two of you connect with one another more deeply.

The most important technique your partner will be using to delay ejaculation is the pumping of his sexual energy away from his genitals and up through his spine to the rest of his body. If the sexual energy continues to build up in his groin, it will eventually he too great to control and will shoot out in the most direct way it can – through his penis.

In the past, women who practiced the Tao were able to use their vaginal (what we now call the PC) muscle to squeeze the head of their partner’s penis, which would also help prevent him from ejaculating.

Encouraging your partner…to stimulate your clitoris during lovemaking is a clear way to help yourself become more orgasmic.

“Especially after a woman has a baby, she has a tendency to get tired more easily and not to enjoy sex as much. Not all women, but many.”

…the most important part of the practice is simply contracing and releasing your PC muscle as oen as you can…

If you learn to circulate energy yourself, you will be able to expand your orgasms throughout your body.

Alcohol is an anesthetic and therefore numbs sensation. Though alcohol may dampen your arousal, it also diminishes your ability to control it.

The more you can shift your focus from how you did, how long you lasted, and how much you satisfied your partner to the pleasure that you and your partner are experiencing, the better off you and your erection will be.

The cure for impotence is to cultivate the sexual energy while avoiding ejaculation at all costs.

Poor circulation, superficial breathing, and an unhealthy diet could all make it worse. Smoking is especially bad for your circulation, since it causes the blood vessels and arteries to constrict and interferes with your breathing. Alcohol and caffeine also drain the body and should be avoided while you are trying to strengthen your sexual energy.

The strength of an erection is much more important than its size.

Engaging in nonejaculatory sex is the most important thing you can do to increase the volume, concentration, and count of your sperm. According to Western medical research, each day you do not ejaculate, you raise your sperm count by 50 to 90 million sperm.

Avoid making love right after a big meal. After you have eaten, your body needs to focus its blood and energy on digestion. When you finish a meal, you should be satisfied, not stuffed, with a little hunger remaining.

So avoid violating your bodily, emotional, and spiritual integrity by having sex with someone you do not respect and love. In choosing a partner, you are quite literally choosing your spiritual destiny.

If you sleep with someone you do not love, your energy will be in disharmony and either drain you or cause imbalances. For the same reason, you should make love with your partner only when you feel true affection for her. If you feel you must sleep with women you do not love, try to be as kind and loving to them as you can be.

Anatomy of Breathing by Blandine Calais-Germain

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  • Apnea (cessation of breathing) may occur at a relaxed moment (after a relaxed exhalation), or a very active moment (e.g., when you try to hold your breath as long as possible after a very big inhalation).
  • Very shallow breathing, which causes only the first few ribs to move, more readily fills the top of the lungs.
  • The most regular volume exchange occurs while sleeping.
  • Even if you have exhaled as much air as you possibly can, e.g., coughing several times in a row without inhaling between coughs, there will still be a small amount of air left inside the lungs. This prevents the pulmonary alveoli from completely deflating and “sticking” together during exhalation, which would make it very difficult (if not impossible) to inhale again.
  • To mobilize the ribs, it is important to exercise the ribs in both directions, especially when you are aware of a tendency to move them only in one direction.
  • The mouth is not the preferred passageway for air during breathing.
  • That the nerve endings of the olfactory nerve are stimulate more during nasal breathing, is especially true if you only breath in through one nostril because more air enters the nasal cavity.
  • Inhalation into the clavicles by raising the top part of the chest is practically nonexistent in people who are stooped over or whose shoulders are bent forwards.
  • Rectus abdominis is a good muscle to use when “sucking in the stomach” during expiration.
  • Diaphragmatic breathing is most often practiced while practices while at rest, breathing normally.
  • The abdomen resists forceful deformation, for example, when you wear tight clothing or a belt or girdle, or when the abdominal muscles are contracted and opposed any movement in the abdomen, or even in the case of obesity.
  • It is possible to contract the abdominal muscles at different levels because they are enervated by motor nerves from different levels of the medulla.
  • Instead of deforming the front of the abdomen, you can deform only the back by moving the “water balloon” posteriorly. This gives you the sensation of rounding the back.
  • Costal inhalation is less efficient from a respiratory standpoint, because it requires greater muscular effort for a smaller air intake.
  • Costal inhalation leads to a strong increase in muscle tone and can thus contribute to tension and stress.
  • One way to “de-program” a person who is in the habit of doing paradoxical breathing is to have him or her start working on a abdominal exhalation techniques. This will immediately improve the mobility of the abdomen during the next inhalation.
  • If repeated too often, paradoxical breathing brings about very strong contractions on the level of the thorax, which can make the area overly rigid.
  • To exhale in tidal volume or IRV, it is not necessary to work the muscles because this type of exhalation is entirely due to the action of pulmonary elasticity.
  • The moment which follows an exhalation of tidal volume and that precedes the next inhalation is a time of apnea (without respiratory movement). This apnea is not due to an obstruction or an active movement. It is a time when all the structures relax. Consequently, it is a time when the general body tension relaxes as well.
  • The voice is produced during an expiratory action.
  • That some people will arch their lumbar spine to make the abdomen bulge out is why it is important to start working with the back totally “glued’ to the floor.
  • Avoid starting to inhale again too early, which happens often in coastal breathing and can produce hyperventilation (causing lightheadedness).
  • During the times of stress, you will have the tendency to shorten the apnea following an exhalation and to start inhaling too quickly again.

Perfect Health by Deepak Chopra

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  • Doshas—Vata: Ectomorph (movement); Pitta: Mesomorph (metabolism); Kapha: Endomorph (structure)
  • Vata in balance; other 2 2
  • Pitta 2 stay out of sun
  • Imbalanced Pitta-Vata exhibits Type A behavior
  • Hot day / hot bath / anger / sexual passion increase Pitta
  • Excess acidity—Pitta imbalance
  • 4 Pita imbalance; no sour / fermented foods: Cheese, pickles, vinegar, sour cream, or alcoholic beverages
  • Cannot push yr doshas into configuration better than U R born w/
  • 4 Pita imbalance; no overeating, fermented bread yeast, food additives
  • Rejuvenating herbs: Gotu kola / garlic 4 Vata; aloe vera / saffron 4 Pitta; elecampane / honey 4 Kapha
  • Rasayanas—herbs 4 longevity, e.g., Chavnprash, Brahmi Rasayana
  • More powerful rasayana:  Amla, guggul, shatavari, & ashwaghanda
  • Quinine brings Pitta down promptly
  • Pitta-Pacifying Diet
  • Complacency, greed, & emotional dependency come from too much sweet
  • In Pranayama, let breathing come naturally, a little slower / deeper w/o taking deep breaths
  • ↓ tomatoes / lettuce in winter; ↓ grains in summer; no long-distance-shipped fruits, half-ripened

The Courage to Create by Rollo May

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  • The relationship between commitment and doubt is by no means an antagonistic one. Commitment is healthiest when it s not without doubt, but in spite of doubt. To believe fully and at the same moment to have doubts is not at all a contradiction: it presupposes a greater respect for truth, an awareness that truth always goes beyond anything that can be said or done at any given moment.
  • Albert Einstein once asked a friend of mine in Princeton, “Why is it I get my best ideas in the morning while I’m shaving?” My friend answered, as I have been trying to say here, that often the mind needs the relaxation of inner controls-needs to be freed in reverie or day dreaming-for the unaccustomed ideas to emerge.
  • Mass communication-wonder as it may be technologically and something to be appreciated and valued-presents us with a serious danger, the danger of conformism, due to the fact that we all view the same things at the same time in all the cities of the country. This very fact throws considerable weight on the side of regularity and uniformity and against originality and freer creativity.

Look Better, Feel Better by Bess M. Mensendieck

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Nine Steps in Assuming the Balanced Sitting Position

  1. Sit toward the front edge of the chair. Only by sitting toward the font of the chair can you assure proper use of the sitting bones. Otherwise you will be sitting partly on your thighs, drawing the back out of line.
  2. Place both feet flat and parallel on the ground, a few inches apart. The feet serve as a good foundation for the body even in the sitting position. Have the feet flat on the floor, straight and parallel to each other and about three inches apart. The pressure should be directed at the area back of the big toe including the bog toe joint. This, you remember is the ball of the foot.
  3. Use the sitting bones. With some practice, you can readily know when you are seated on the balancing point of the sitting bones. It will be the spot where the pressure of the sitting bone is greatest against the chair.
  4. Hold the knees parallel. With the legs bent, have the knees face straight forward and about three inches apart.
  5. Press slightly onto the ball of each foot, and ont　o the sitting bones.
  6. Draw the head and truck up tall and straight. With the long back muscles, slowly stretch the spine straight upward toward the center of the head, the “crown” of the head.
  7. Hold the chin at the right angle to the neck.
  8. Gently, with the shoulder blade muscles, draw both shoulder blades toward the Middle Line.
  9. Let the arms hang loosely at the sides.

Eight Steps in Assuming the Balanced Standing Position

  1. Place both feet parallel, a few inches apart, big toes pointing straight ahead.
  2. Slowly draw the buttock and Adductor muscles (along the inner margin of the thigh) tightly together.
  3. Press toward the ball of each foot, and hold the body weight evenly distributed on both legs.
  4. With the muscles in front of the thighs (Quadriceps), pull up both kneecaps.
  5. From the small of the back (lumbar region), with the long back muscles, slowly stretch the back straight upward. Draw yourself up toward the “crown” of the head.
  6. Simultaneously, gently move the chin slightly forward until it is held at right angle to the font of the neck.
  7. From the center of the upper back, with the shoulder blade muscles (Rhomboideus and Trpezius), slowly draw the shoulder blades back and down until they are flat and held together.
  8. Let the arms hang loosely at the sides.

As a Man Thinketh by James Allen

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  • …he is the maker of his character, the molder of his life, and the builder of his destiny, he may unerringly prove, if he will watch, control, and alter his thoughts, tracing their effects upon himself, upon others and upon his life and circumstances, linking cause and effect by patient practice and investigation. And utilizing his every experience, even the most trivial, everyday occurrence, as a means of obtaining that knowledge of himself which is understanding, wisdom, power. In this direction, as in no other, is the law absolute that “He that seeketh findeth; and to him that knocketh it shall be opened.” For only by patience, practice, and ceaseless importunity can a man enter the door of the temple of knowledge.
  • The criminal thought had long been secretly fostered in the heart, and the hour of opportunity revealed its gathered power. Circumstance does not make the man; it reveals him to himself.
  • Men do not attract that which they want, but that which they are. Their whims, fancies, and ambitions are thwarted at every step, but their inmost thoughts and desires are fed with their own food, be it foul or clean.
  • a man is continually revolting against an effect without, while all the time he is nourishing and preserving its cause in his heart.
  • Men are anxious to improve their circumstances, but are unwilling to improve themselves; they therefore remain bound.
  • man is the causer (though nearly always unconsciously) of his circumstances, and that, whilst aiming at the good end, he is continually frustrating its accomplishment by encouraging thoughts and desires which cannot possibly harmonize with that end.
  • The dishonest man may have some admirable virtues which the other does not possess; and the honest man obnoxious vices which are absent in the other. The honest man reaps the good results of his honest thoughts and acts; he also brings upon himself the sufferings which his vices produce. The dishonest man likewise garners his own suffering and happiness.
  • …the great law which is absolutely just, and which cannot, therefore, give good for evil, evil for good. Possessed of such knowledge, he will then know, looking back upon his past ignorance and blindness, that his life is, and always was, justly ordered, and that all his past experiences, good and bad, were the equitable outworking of his evolving, yet unevolved self.
  • Suffering is always the effect of wrong thought in some direction. It is an indication that the individual is out of harmony with himself, with the law of his being. The sole and supreme use of suffering is to purify, to burn out all that is useless and impure. Suffering ceases for him who is pure.
  • …the poor man only descends into wretchedness when he regards his lot as a burden unjustly imposed.
    Indigence and indulgence are the two extremes of wretchedness. They are both equally unnatural and the result of mental disorder. A man is not rightly conditioned until he is a happy, healthy, and prosperous being; and happiness, health, and prosperity are the result of a harmonious adjustment of the inner with the outer of the man with his surroundings.
  • …during the process of putting himself right, he will find that as he alters his thoughts towards things and other people, things and other people will alter towards him.
  • Men imagine that thought can be kept secret, but it cannot. It rapidly crystallizes into habit, and habit solidifies into circumstance. Bestial thoughts crystallize into habits of drunkenness and sensuality, which solidify into circumstances of destitution and disease. Impure thoughts of every kind crystallize into enervating and confusing habits, which solidify into distracting and adverse circumstances. Thoughts of fear, doubt, and indecision crystallize into weak, unmanly, and irresolute habits, which solidify into circumstances of failure, indigence, and slavish dependence. Lazy thoughts crystallize into weak, habits of uncleanliness and dishonesty, which solidify into circumstances of foulness and beggary. Hateful and condemnatory thoughts crystallize into habits of accusation and violence, which solidify into circumstances of injury and persecution. Selfish thoughts of all kinds crystallize into habits of self-seeking, which solidify into distressful circumstances.
    On the other hand, beautiful thoughts of all kinds crystallize into habits of grace and kindliness, which solidify into genial and sunny circumstances. Pure thoughts crystallize into habits of temperance and self-control, which solidify into circumstances of repose and peace. Thoughts of courage, self-reliance, and decision crystallize into manly habits, which solidify into circumstances of success, plenty, and freedom. Energetic thoughts crystallize into habits of cleanliness and industry, which solidify into circumstances of pleasantness. Gentle and forgiving thoughts crystallize into habits of gentleness, which solidify into protective and preservative circumstances. Loving and unselfish thoughts which solidify into circumstances of sure and abiding prosperity and true riches.
  • Sickly thoughts will express themselves through a sickly body. Thoughts of fear have been known to kill a man as speedily as a bullet and they are continually killing thousands of people just as surely though less rapidly. The people who live in fear of disease are the people who get it. Anxiety quickly demoralizes the whole body, and lays it open to the entrance of disease; while impure thoughts, even if not physically indulged, will sooner shatter the nervous system.
    Strong pure, and happy thoughts build up the body in vigor and grace. The body is a delicate and plastic instrument, which responds readily to the thoughts by which it is impressed, and habits of thought will produce their own effects, good or bad, upon it.
  • Change of diet will not help a man who will not change his thoughts. When a man makes his thoughts pure, he no longer desires impure food.
  • Thoughts of malice, envy, and disappointment, despondency, rob the body of its health and grace. A sour face does not come by chance; it is made by sour thoughts. Wrinkles that mar are drawn by folly, passion, pride.
  • As the physically weak man can make himself strong by careful and patient training, so the man of weak thoughts can make them strong by exercising himself in right thinking.
  • Doubts and fears should be rigorously excluded. They are disintegrating elements which break up the straight line of effort, rendering it crooked, ineffectual, useless. Thoughts of doubt and fear can never accomplish anything. They always lead to failure. Purpose, energy, power to do, and all strong thoughts cease when doubt and fear creep in.
  • A perfect love, seeing the suffering which both states entail, condemns neither; a perfect compassion embraces both oppressor and oppressed.
  • The universe does not favor the greedy, the dishonest, the vicious, although on the mere surface it sometimes may appear to do so. It helps the honest, the magnanimous, the virtuous.
  • He who would accomplish little need sacrifice little; he who would achieve much must sacrifice much. He who would attain highly must sacrifice greatly.
  • …you, too, will realize the vision (not just the idle wish) of your heart, be it base or beautiful, or a mixture of both; for you will always gravitate toward that which you secretly love most. Into your hands will be placed the exact results of your own thoughts. You will receive that which you earn; no more, no less. Whatever your present environment may be, you will fall, remain, or rise with your thoughts–your vision, your ideal. You will become as small as your controlling desire, as great as your dominant aspiration.
  • The more tranquil a man becomes, the greater is his success, his influence, his power for good.

Living the Liberated Life and Dealing With the Pain Body by Eckhart Tolle

by

Session 1

Introduction

What Does Stillness Mean?

  • Stillness = presence: a state of consciousness that is free of thought, and yet, you’re fully alive, awake, present.
  • You cannot understand through the mind because the essence is beyond the mind  thought activity, mental noise.

The Flowering of Consciousness

  • The state of stillness: You’re alert, present, open to the aliveness of this moment.
  • In many ways, plant life is more enlightened than human’s because it doesn’t inhabit the world of problems.

Beyond Thinking to Presence

  • That’s not a problem. It’s a situation that requires some action.
  • There is no problem ever in this moment.
  • In the state of consciousness – presence, there are no problems. Perhaps, challenges, but they never turn into problems.

Celebrating Life

  • We impose our world view on nature.
  • Connectedness of being: where life feels good  it feels good to be alive.

Connecting with Essence

  • The world is insane.
  • What the world is telling you is completely irrelevant because your aliveness has such depth to it.
  • “I have overcome the world.”
  • “Your whole body will be filled with light.”

Going into the Now

  • Circumstances come and go. Life situations continuously fluctuate. On the external level, nothing lasts.
  • “I don’t like my life’s circumstance,” the minds says, “So I’m going into the now because I don’t want to be in the now. I want to get to the future, and once I get to the future, then I’ll go into the now.”
  • The quickest way out of your undesirable circumstance is to enter the present moment, and connect to the vast aliveness that is there, just waiting for you to touch it.

Honor This Moment Fully

  • The resistance to the now is an essential aspect of the condition, human mind.
  • When the resistance to the now goes, then the life moves freely through you.
  • Challenges still come, but your respond to them in the now. You become still, and the action arises out of that state.
  • Whatever you do in that state of non-resistance to the present moment is done with care & love.
  • If you do not resist what is, the incessant mental noise slows down, subsides.

Session 2

Introduction

Trusting in Life

  • It’s hard to make yourself trust when your primordial condition is fear, which is a primordial human condition in the mind-identified state.
  • Trust is the absence of fear.
  • Trust arises naturally where you don’t need any more affirmations.
  • Many concepts disappear when the reality to which the concept points arrives, the very mental concept of it is not really necessary any more.
  • Love arises naturally out of the state of presence.
  • Patience still means that you’re trying hard to be here. When true patience is there, you don’t even know you’re patient. You’re just present.
  • There also comes the time when you go beyond affirmations. Cf. a signpost to Rome

Observing the Ego

  • The ego can creep in at any stage.
  • Presence is to live free of self-images because that’s mind. It’s conditioning. Free of needing some image telling you who you are.
  • Animals are more deeply connected to the source than humans in the normal state.
  • Comparison: an ego device in a subtle way you are feeling better than, or not as good as.
  • Defensiveness arises when your beliefs are questioned. Who you truly are doesn’t need any defense.
  • When you observe it, you’re no longer trapped in that unconscious movement.
  • “Whenever you become defensive about anything, know that you have identified yourself with an illusion.”

Recognize Illusion as Illusion

  • Knowing is not the illusion. In that knowing, you are free of illusion.
  • You don’t have to deny whatever arises inside you. You allow it, emotional, mind patterns.
  • Allowing implies that there is awareness, and the awareness is not a part of the condition, either in your head or in your external behavior pattern.

Automatic Ego Reaction

  • You can learn about dysfunction by watching people.
  • Ego defends mental position, mental image.
  • Through the simple act of observation, you go beyond, and you don’t need defensiveness anymore.
  • Learn by observing other human beings, and then, observing yourself.

Suffering Is Not Necessary

  • Are you fed up enough with suffering or would you like to hang on to suffering?
  • Unhappiness can only cling to mental image sense of little me.
  • In the now, there are no problems, and there is no unhappiness.
  • Freedom from pain is possible now.
  • Pain arises by not being present to this moment, by running away internally from, by fighting, by denying what is.
  • When you accept what is, the new state of consciousness immediately is present.
  • You can’t separate acceptance of what is from the new state of thoughtless awareness.
  • There is an energy field of pain that every human being inherits simply by the fact that you are born into the human condition, into the unenlightened, painful human condition. So, every human being has a share of human pain that comes even from birth.
  • In you, there lives an energy field of residue of past human pain, on a personal level, pain from childhood that leaves energetic residues + far beyond that in time.
  • Pain-body: energy field of pain that humans carry inside.

An Energy Field of Pain

  • Pain-body is sometimes dormant & sometimes active.
  • It needs feeding temporarily on the experience of further pain. This happens when relatively insignificant trigger produces an incredible outburst reaction of pain.
  • It feeds on your thoughts when it’s ready to rise up. Will control your thinking, rise into the mind, and the mind, your thought activity becomes aligned with the pain-body. Every thought you think is destructive & painful.
  • When the pain-body has taken you over, and has succeeded in pretending that that’s who you are, all your thinking is completely aligned with it. At that very moment, the last thing you want is to be free of the pain. At that moment, you are the pain-body.
  • Feeds on your negative & destructive thinking.

Feeding the Pain-Body

  • Pain-body feeds on your thinking; pain-body on the feedback from the emotional pain from other people, their reaction.
  • Pain-body loves the drama. This is why drama is an essential part of most relationships.
  • Unhappy sense of self becomes amplified. Unhappy sense of me becomes dreadfully unhappy, and loves its unhappiness.
  • Even the pain-body is live energy stuck somewhere. When energy gets stuck, cannot flow freely, pain arises.
  • Recognition is a beginning of freedom from it.
  • Allow the pain that is there in you also to be. Bring the acceptance to the old pain. Watch it, feel it, allow it. Bring presence into it. You cut the link between the pain-body and your thought processes. It’s not feeding on your thinking anymore. You’re watching it.

The Transmutation of Pain

  • The best time to catch & watch it is as it first arises in you.
  • The more you watch, the less it can feed. It loses its energy charge.
  • The egotistic state is one big contraption.
  • You’ll have to do it many times. Next time you’ll catch it…
  • The more often it comes, the better it is. If you have a strong pain-body, you’re lucky. It’s good for your practice. It can become a great teacher.

Session 3

Introduction

The Dissolving of Karma

  • Karma: all the conditioning from the past including the past pain that you mistakenly believed as who you are. To be identified with all past conditioning, and to be condemned to relive and act out continuously your past conditioning.
  • Use your relationships in your practice. Realize no matter who you choose as your partner, they will have a pain-body. Don’t look for an ideal partner without a pain-body. And, use the relationship because it’s so much easier to become aware of your own pain-body than if you live alone.
  • Stay present when the pain-body arises in the other person instead of going into reactivity. Allow it. If your partner doesn’t want to cooperate, do it for yourself.
  • Pain-body is not a personal problem. It’s a human condition. Every pain that you have in your life is your share of human condition manifesting in a particular form.

A Gentle Embracing of What Is

  • The state of presence is always a gentle embracing of what is.
  • Your acceptance of pain is complete, and that’s where your spiritual power lies.
  • Men are more entrenched in their mind structures. Predominant for men is identification with their head.
  • Make your pain-body into your ally. Forget about getting rid of it. Just watch it. That does it.

When Pain-Bodies Collide

  • Anger has fiery quality to it. It arises like explosion.
  • If you lose the witness, your partner becomes the witness for you.
  • Aloofness is not presence. Presence is to open completely and allow your partner to be the way he/she is. Embrace either your own or his/her pain, and remain in the state of love.

Children and the Pain-Body

  • Children absorb their parents’ pain-body.
  • Bring consciousness to your own pain-body.
  • Ask “Who was that monster?” afterwards.
  • If your own pain-body has taken you over, admit it openly.
  • Completely accept what’s irritating; allow it totally. Anything that you allow totally takes you into the state of great peace.

Unconsciousness at Work and at Home

  • Do not expect others to be conscious.
  • Relinquish the reactivity of the little me; allow unconsciousness in the other person.
  • Most of the world still lives in unconsciousness. Don’t expect it to be otherwise.
  • Relinquish the need to be understood by your parents.
  • They did what they could do according to their level of consciousness. It was unconsciousness playing itself out. Forgiveness: “Father, forgive them, for they know not what they do.”
  • No matter what pain was inflicted on you in your childhood, as presence emerges, you realize that there is a dimension in you that was never touched. You don’t have to try to forgive. Forgiveness happens naturally as presence arises & you feel the vastness of who you truly are beyond the little me.
  • The most transformation happens through allowing everyone to be who they are and the present moment to be as it is. Allow it to be. Your relationship with your parents improves dramatically when you give up the desire to be understood.
  • “If you think you’re so enlightened, go and spend a week with your parents.”

The Pain of Great Loss

  • 1st level of surrender: surrender to what is; 2nd level of surrender: surrender to what you feel.
  • All is well. There is no death.
  • Anything you cannot accept externally & pain arises, surrender to what you feel.

Feel the Fear and Do It Anyway by Susan Jeffers

by

INTRODUCTION Opening the Door

  • All too often, we decide to feeling fear is a good enough reason not to do something. Fear can stop us from doing what we want to do, and need to do in order to feel good about ourselves.

What Are You Afraid of . . . and Why?

LEVEL 1 FEARS

LEVEL 2 FEARS

LEVEL 3 FEAR

I CAN’T HANDLE IT!

AT THE BOTTOM OF EVERY ONE OF YOUR FEARS IS SIMPLY THE FEAR THAT YOU CAN’T HANDLE WHATEVER LIFE MAY BRING YOU.

  • You can handle all your fears without controlling anything in the outside world.

ALL YOU HAVE TO DO TO DIMINISH YOUR FEAR IS TO DEVELOP MORE TRUST IN YOUR ABILITY TO HANDLE WHATEVER COMES YOUR WAY!

WHATEVER HAPPENS TO ME, GIVEN ANY SITUATION, I CAN HANDLE IT!

I’LL HANDLE IT!

Can’t You Make It Go Away?

TRUTH 1: THE FEAR WILL NEVER GO AWAY AS LONG AS I CONTINUE TO GROW.

  • Fear isn’t going to go away.
  • You no longer have to work so hard in getting rid of the fear.

TRUTH 2: THE ONLY WAY TO GET RID OF THE FEAR OF DOING SOMETHING IS TO GO OUT AND DO IT.

  • Doing it comes before fear goes away.

TRUTH 3: THE ONLY WAY TO FEEL BETTER ABOUT MYSELF IS TO GO OUT . . . AND DO IT.

  • Doing it comes before the feeling better about yourself.

TRUTH 4: NOT ONLY AM I GOING TO EXPERIENCE FEAR WHENEVER I’M ON UNFAMILIAR TERRITORY, BUT SO IS EVERYONE ELSE.

  • Everyone is afraid of an unfamiliar territory.

TRUTH 5: PUSHING THROUGH FEAR IS LESS FRIGHTENING THAN LIVING WITH A BIGGER, UNDERLINED FEAR THAT COMES FROM THE FEELING OF HELPLESSNESS.

  • We can’t escape fear. We can only transform it from an anchor holding us in one spot to a companion that accompanies us through our many exciting adventures.

Five Truths about Fear

From Pain to Power

IF EVERYBODY FEELS FEAR WHEN APPROACHING SOMETHING TOTALLY NEW IN LIFE, YET SO MANY ARE OUT THERE “DOING IT” DESPITE THEIR FEAR, THEN WE MUST CONCLUDE THAT FEAR IS NOT THE PROBLEM.

  • The real issue has nothing to do with the fear, but rather how we hold the fear.
  • Move yourself from the position of pain to the position of power.

Whether You Want It or Not . . . It’s Yours

Seven Ways to Reclaim Your Power

I am powerful, and I am loving.

I am powerful, and I am loved.

I am powerful, and I love it.

  • Do you see yourself as a victim, or are you taking responsibility for what happens to you in your life?
  • You are in total control of your reaction to whatever happens in life.
  • If we create our own misery, we can also create our own joy.

Taking responsibility means never blaming anyone else for anything that you are being, doing, having or feeling.

  • Until you understand you and no one else create what goes on in your head, you’ll never in control of your life.
  • When you blame any outside force for your experience of life, you’re giving away all your power.
  • Griping is a habit, and needs to be replaced by something more positive.

Taking responsibility means not blaming yourself.

  • Anything that takes away your power or pleasure makes you a victim.
  • Understand you’ve always done the best that you possible could, given the person you were at any point in time.

Taking responsibility means knowing when and when you’re NOT taking responsibility, so that you can eventually change it.

  • There’s only one person in the world who can make me happy or unhappy, and that is me.
  • Signs of anger, upset, blaming others, pain, vengeance, self-pity, envy, helplessness, impatience, joylessness, fatigue, addictions, judgmental attitude, disappointment, jealousy . . . figure out what you’re not doing in your life that is causing you to feel that way.

Taking responsibility means handling your biggest enemy, your chatter box.

  • Commit to replacing your chatter box with a loving voice.
  • Once we get rid of negativity that our chatter box brings, we’ll begin to enjoy being alone.

Pollyanna Rides Again

  • What makes negative thinking more realistic than positive thinking? There is an automatic assumption that negative is realistic and positive is unrealistic.
  • Over 90% of what we worry never happens. Being realistic is far more realistic than being negative.
  • The power of words – it doesn’t matter if we believe the words or not.
  • Subconscious mind doesn’t know what is true or false. It doesn’t judge. It only reacts to the words that is fed.

Beginner’s Intensive for Positive Thinking

  • Purchase a small portable cassette player.
  • Pick up some inspirational & motivational tapes & books.
  • Fill up some index cards with positive quotes & affirmations.
    “Ships in harbor are safe, but that’s not what ships are not built for.”
  • “I’m breaking through all the patterns, and moving forward with my life.”
  • “I am now creating my perfect relationship.”
  • “I am drawing to me all good things.”
  • “My world is filled with abundance.”
  • “I am creating a beautiful day.”
  • “I relax, and let go.”
  • “I make a difference.”
  • “There is plenty of time.”
  1. Always state them in the present: I am now handling my fears, not I’m going to handle my fears.
  2. Always phrase in the positive, rather than the negative: I am becoming more confident, not I am no longer putting myself down. 

o   Don’t quit. It is a life-long process.

o   Don’t use positive thinking as an excuse for denial.

o   Pain is a part of life. In the end, there will be much to be learned from any pain that we experience.

When “They” Don’t Want You to Grow

IT IS AMAZINGLY EMPOWERING TO HAVE THE SUPPORT OF A STRONG, MOTIVATED AND INSPIRATIONAL GROUP OF PEOPLE.

BELIEVE THAT YOUR MATE WANTS WHAT IS BEST FOR YOU AND THAT HE OR SHE WILL ULTIMATELY LOVE THE POSITIVE CHANGES IN YOU.

How to Make a No-Lose Decision

THE KNOWLEDGE THAT YOU CAN HANDLE ANYTHING THAT COMES YOUR WAY IS THE KEY TO ALLOWING YOURSELF TO TAKE RISKS.

Before Making a Decision

YOU’RE NOT A FAILURE IF YOU DON’T MAKE IT; YOU’RE A SUCCESS BECAUSE YOU TRY.

After Making a Decision

NO-LOSE DECISION-MAKING PROGRESS

BEFORE MAKING A DECISION

AFTER MAKING A DECISION

NO-WIN DECISION-MAKING PROGRESS

BEFORE MAKING A DECISION

AFTER MAKING A DECISION

Exercises

IT REALLY DOESN’T MATTER

SO WHAT! I’LL HANDLE IT!

How Whole Is Your “Whole Life”?

ACTION IS THE KEY TO YOUR SUCCESS

Just Nod Your Head¾Say “Yes!”

IN SAYING “YES” LIES THE ANTIDOTE TO OUR FEAR.

  • Unexpected events or even the possibility of the unexpected sets us up for a great deal of fear. We anticipate the worst.
  • When you say yes, you diminish your fear.
  • Saying no means to be a victim. It creates apathy: I can’t cope; I can’t go on; there is no hope.
  • Saying yes is only our hope.

ACKNOWLEDGEMENT OF PAIN IS VERY IMPORTANT; DENIAL IS DEADLY.

SAYING YES MEANS GETTING UP AND ACTING ON YOUR BELIEF THAT YOU CAN CREATE MEANING AND PURPOSE IN WHATEVER LIFE HANDS YOU.

THE WORLD IS FILLED WITH PEOPLE WHO HAVE BEEN HANDED THE “WORST” LIFE HAS TO OFFER . . . AND THEY HAVE COME OUT WINNERS!

  • Cf. Victor Frankle’s, “Man’s Search For Meaning”
  • Create a positive experience of what life handed them.
  • Apathy could be overcome. Irritability suppressed.

Summary

STEPS TO SAYING YES

Choosing Love and Trust

  • Most of us operate on hidden barter system.

IF ALL YOUR “GIVING” IS ABOUT “GETTING,” THINK HOW FEARFUL YOU WILL BECOME.

  • If all your giving is about getting, think how fearful you’ll become, and more than likely the question will soon become am I getting back enough. This kind of thinking sets up a voracious need to control other so you don’t feel short-changed. It can destroy your peace of mind, and create anger & resentment.
  • Metaphorically, we remained frightened that no one will come to relieve our hunger. When we are fearful, we can’t genuinely give. We are imbued with a deep-seated sense of scarcity in the world as if there weren’t enough to go around.

GENUINE GIVING IS NOT ONLY ALTRUISTIC; IT ALSO MAKES US FEEL BETTER.

WHEN WE GIVE FROM A PLACE OF LOVE, RATHER THAN FROM A PLACE OF EXPECTATION, MORE USUALLY COMES BACK TO US THAN WE COULD EVER HAVE IMAGINED.

Give Away Thanks

  • Anger is poisonous to your life, and creates a huge amount of fear in very subtle ways.

Give Away Information

  • Give others as much help as you can possibly give them.

Give Away Praise

YOU MUST BECOME WHAT YOU WANT TO ATTRACT. BE THE KIND OF PERSON YOU WOULD WANT TO SURROUND YOURSELF WITH.

Give Away Time

  • Listen to your friend’s problem.

Give Away Money

  • Within reason, give it away.

Give Away Love

  • Let someone be who they are without trying to change them.

YOUR LIFE IS ABUNDANT, AND YOU COUNT!

  • Every night before you go to bed, list 50 things that day that you have to be grateful for.
  • When we are the givers, we have nothing to fear.

Filing the Inner Void

  • Like attracts like.

IF WE DO NOT CONSCIOUSLY AND CONSISTENTLY FOCUS ON THE SPIRITUAL (HIGHER) PART OF OURSELVES, WE WILL NEVER EXPERIENCE THE KIND OF JOY, SATISFACTION AND CONNECTEDNESS WE ARE ALL SEEKING.

  • It takes practice & vigilance.

WHY CHOOSE TO BE RIGHT INSTEAD OF HAPPY WHEN THERE IS NO WAY TO BE RIGHT?

There Is Plenty of Time

  • Being impatience is simply a way of beating yourself up. It creates stress, dissatisfaction, and fear.
  • Your mind has to be changed first. All that is right will follow.
  • Know that you count, and if you don’t believe it, act as if you do.

BIBLIOGRAPHY

Anger by Thich Nhat Hanh

by

Introduction

The Practice of Happiness

  • True happiness must come from inside of us.
  • The most basic condition for happiness is freedom from the mental formations of anger, despair, jealousy, and delusion.

 

Making Change For the Better

  • Compassionate listening relieves suffering. To understand & transform anger, learn the practice of compassionate listening & using loving speech.
  • Kuan Yin (or Avalokitesvara): bodhisattva of great compassion.
  • Listen with only one purpose to allow the other person to express himself & find relief from his suffering. Keep compassion alive during the whole time of listening. You listen, not to judge or to blame, just because you want the other person to suffer less.

 

A Bomb Ready to Explode

 

Defusing the Bomb

 

Right Teaching, Right Practice

  • If, after several months, the practice has not brought about any transformation & healing, change your approach & learn more.
  • If you practice very seriously, if you make the practice a matter of life and death, you can change everything.

 

Making Happiness Possible

 

Consuming Anger

  • Anger is not strictly a psychological reality.
  • Body and mind are not separate.
  • Namarupa: body-mind formation; psyche-soma: the mind-body as one entity.
  • We have to take good care of our body to master anger: the way we eat & consume

 

We Are What We Eat

  • Our food may “contain” anger.
  • Egg or chicken can contain anger. We eat anger; we express anger.
  • Drink organic milk.
  • We can learn to eat less.

 

Consuming Anger through Other Senses

  • Magazines & TV can be toxic. It can also contain anger & frustration.
  • In one hour of conversation, the other person’s words may poison you with a lot of toxins.

 

Eating Well, Eating Less

  • Overeating creates difficulties for the digestive system, contributing to the rising of the anger. Also, can produce too much energy. If you do now know how to handle this energy, it can become the energy of anger, sex, and the violence.
  • We need only half the amount of food that we eat everyday.
  • We should chew our foods 50 times before we swallow.
  • Eating is a deep practice.
  • Practice mindfulness of eating.
  • Be aware of each movement of your mouth.
  • When we eat mindfully, we are not eating or chewing our anger, our anxiety, or our projects.
  • Eat less: You need only half the amount that your eyes tell you to take. “Our eyes are bigger than our stomach.”

 

5th Mindfulness Training

  • Look deeply at the way we consume.
  • Intake of alcohol causes disease to the body & the mind, & death on the road.

 

Putting Out the Fire of Anger

Saving Your House

  • When someone makes you suffer, go back, and take care of your suffering.
  • Whatever you say or do in a state of anger may cause more damage in your relationship.
  • Running after the arsonist while everything goes up in flames is not wise.

 

Tools for Cooling the Flames

  • The method of mindful breathing
  • The method of mindful walking
  • The method of embracing our anger
  • The method of looking deeply into the nature of our perceptions
  • The method of looking deeply into the other person to realize that she also suffers a lot and needs help
  • Be aware of the contact of your feet with the earth; be aware of the contact of the air as it enters your body
  • As you breathe in, you can say: “In;” as you breathe out, you can say: “Out.”

 

What Do We Look Like When We Are Angry

  • When you’re angry, you’re not very beautiful, presentable.
  • Anger makes tense your muscles, but when you know how to smile, you begin to relax, and your anger will decrease.
  • When you see yourself in moments of anger, you’re motivated to do something to change.
  • Carry a mirror with you, and look at it to see what state you’re in.

 

Embracing Anger with a Sunshine of Mindfulness

  • Anything embraced by the energy of mindfulness will undergo transformation.
  • After 10 ~ 15 minutes of following your breathing or mindful walking, your anger will open herself to you, & you’ll see the nature of your anger.

 

Cooking Anger

  • Embrace your anger with tenderness. Your anger is not your enemy; your anger is your baby.

 

Turning Garbage into Flowers

  • Love can be transformed into hate.
  • “I recognize there’s garbage in me. I’m going to transform this garbage into nourishing compost that can make love reappear.”
  • You accept your anger because you know you can take care of it. You can transform it into a positive energy.

 

Caring For Your Baby, Anger

  • Abandon everything that you’re doing when anger surfaces

 

Holding Your Baby

 

Discovering the True Nature of Your Anger

  • The seed of anger in you is the main cause of your suffering.

 

Helping, Not Punishing

  • Your suffering / happiness is NOT an individual matter.
  • The practice of mindfulness needs the concentration and insight.

 

Stopping the Cycle of Anger

  • “He saw that his reaction, anger is a kind of habit energy that is transmitted to him by his father. He has become exactly like his father, the continuation of his father.”
  • “His father was a victim of transmission of anger as well. His father might not have wanted to treat him like that, but he has done so because the habit energy in him was too strong.”

 

A Good Gardener

 

Taking Care of Yourself, Taking Care of the Other

  • “I suffer, am angry. I want you to know it:” expresses faithfulness to your commitment
  • “I’m doing my best. I’m taking good care of my anger for me & for you also. I don’t want to explode to destroy myself and to destroy you. I’m doing my best. I’m putting into practice what I’ve learned from my teacher:” inspires respect & confidence in the other party.
  • “I need your help.”
  • Self-love is the foundation for your capacity to love the other person.

 

Healing the Wounded Child Within

 

Becoming a Free Person

  • Tea meditation
  • When you drink tea mindfully, your body & your mind are united.
  • Train yourself to drink your tea mindfully, to become a free person while drinking tea. Any moment of the day is an opportunity to train yourself in mindfulness, & to generate this energy.

 

Daring, I Know You’re There, And I Am Very Happy.

  • You have the capacity to cherish to appreciate what is happening in the present moment. What is happening in the present moment is life.
  • Mindfulness is the energy of Buddha, the energy of enlightenment.

 

The Language of True Love

A Peace Talk

 

Reestablishing Communication

 

Peace Begins With You

  • No matter how much the other person can do, you have to do all that you’re capable of doing yourself.
  • Peace, reconciliation, & happiness begin with you. There are always ways to create more joy, peace, harmony, and you have access to them.

 

Peace Treaty

  • We are primarily responsible for our anger, but we believe very naively that if we can say something, or do something to punish the other person, we will suffer less. This kind of belief should be uprooted because whatever you do or say in the state of anger will only cause more damage in the relationship. Instead, we should try not to do anything or say anything when we are angry.
  • Punishing the other person is self-punishment. Punishing the other is not an intelligent strategy.

 

Embracing Anger

  • Just like our organs, our anger is a part of us. Embrace and take good care of our anger. Recognize it as it is, embrace it, & smile.
  • Happiness is not an individual matter.
  • You have to let the other person know that you’re angry, & that you suffer. Don’t pretend that you are not angry. Don’t pretend you don’t suffer. In true love, there is no pride. This kind of denial is based on pride.

 

Step 1: Darling, I’m Angry. I Suffer.

  • You have to let the other person know when you suffer.
  • Say it peacefully. Don’t say something to punish or blame.
  • Even if you think your anger was created by him/her, tell him/her calmly, use loving speech.
  • You should not keep your anger, your suffering to yourself for more than 24 hours.
  • The deadline comes close, & you’re not yet calm, write down a peace note, & deliver the letter to her.

 

Step 2: I’m Doing My Best

  • You may be the victim of a wrong perception.
  • Your anger is born from ignorance and wrong perceptions.
  • “I’m trying not to blame anyone else including you.”

 

Step 3: Please Help Me

  • When you’re capable of writing these sentences, you’re capable of true love.

 

Transforming Anger Together

  • You got angry because you misunderstood the situation.

 

The Special Guest

  • If respect for the other person is no longer there, true love cannot continue for long.

 

Pebble in Your Pocket

  • Write down these three sentences on a paper the size of a credit card, & slip in your wallet. Revere that piece of paper as something that can save you.

 

Transformation

Zones of Energy

  • To say something, to do something while you’re angry is not wise.
  • Anger is a suffering baby that we have to take care of.
  • When you know anger is present in us, refrain from reacting: speaking or doing anything.
  • Mindfulness is you, and anger is also you. Do not believe that mindfulness is good & correct while anger is evil & wrong. Only recognize anger is a negative energy, and the mindfulness is a positive one. Use the positive energy in order to take care of the negative one.

 

Organic Feelings

  • Both our negative and positive feelings are organic, and belong to the same reality.
  • In the Buddhist tradition, meditation does not mean you transform yourself into a battlefield with the good fighting the evil.
  • If you don’t have garbage, you have nothing to use in order to make compost. Without compost, you have nothing to nourish the flower in you. You need the suffering and the afflictions in you.

 

The Insight of Inter-Being

  • The insight of non-duality, of inter-being: Everything is interconnected, and nothing can exist by itself alone.
  • Doing violence to others is doing violence to yourself. Without the insight of non-duality, you’ll still be violent. Once you’ve penetrated the realty of non-duality, you’ll embrace both flower & garbage in you.
  • You won’t regard anyone as enemy when you’ve penetrated the reality of inter-being.
  • The foundation of our practice is the insight of non-duality, non-violence.

 

Expressing Anger Wisely

  • Not to do anything out of anger
  • Tell the other person you are angry, you suffer.
  • A monk has the right to be angry, but not for more than one night.

 

An Appointment for Friday Evening

  • The practice is to avoid watering the negative seeds, and to identify and water the positive seeds everyday.

 

Selective Watering

  • Someone who suffers a lot always makes people around him/her suffer.

 

Flower Watering

  • You need the Sangha. You need a brother, sister or friend to remind you of what you already know.
  • You’re partly responsible for your suffering.

 

Going Back To Help

  • The moment you’re motivated by the desire to return to the other & help, you know all the energy of anger has been transformed into the energy of compassion.
  • Most of the time, anger is born from a wrong perception. Somehow you believe he wanted to destroy you.

 

Are You Sure You’re Right?

  • We should not be sure of any perception we have.
  • The image of the sun that you see is the image of the sun from 8 minutes ago.
  • We have made hell for ourselves & our beloved ones because of our perceptions.
  • When you’re angry and you suffer, go back & inspect the content, nature of your perceptions. If you’re capable of removing the wrong perceptions, peace & happiness will be restored within you, and you’ll be able to love the other person again.

 

Looking Into Anger Together

  • Nothing can heal anger other than compassion.
  • If you try to correct her, you may cut her off, preventing her from speaking out, & fully expressing herself.
  • If you ought to correct her wrong perception, you have to wait until the moment is right.
  • Use loving speech when you correct her.

 

Sharing Everything Even When It Is Difficult

  • The other person has a right to know everything.
  • You must use calm & loving speech.
  • Listen with compassion, and be there with your whole being to give the other person relief.

 

Patience Is the Mark of True Love

  • Anger is a living thing. It comes up, and it needs time to go back down.
  • Anger needs time to die down. Cf. a fan
  • If you’re not patient, you cannot help the other person.
  • You must also be patient with yourself. The practice of embracing your anger takes time. Give yourself as much time you need.

 

Gaining a Victory

  • While you practice walking or breathing to take care of your anger, don’t do anything else. Just do one thing.
  • Every mental formation, anger, jealousy, despair, etc. is sensitive to mindfulness the way all vegetation is sensitive to sunshine.

 

Compassionate Communication

The Sunshine behind the Clouds

 

Training Ourselves to Listen Deeply

  • Communicating is a practice. Goodwill is not enough.
  • Listening with empathy means you listen in such way that the other feels that you’re really listening with your heart.

 

Listening To Give Relief

  • Listen with compassion.
  • Compassion is the antidote for anger & bitterness. If you keep compassion alive in you while listing, anger & irritation cannot arise.
  • Mindful breathing generates the energy of mindfulness.
  • With compassion kept alive in you, through the practice of mindful breathing, you’re protected from his words full of bitterness, condemnation, & judgment.
  • With compassion & understanding kept alive, you are safe. What the other person says will not make you suffer.

 

Nourishing Ourselves

  • If we are not in contact in pain, we cannot know what real happiness is. Touching suffering is our practice.
  • If we listen too much to the suffering, the anger of other people, you’ll be affected.
  • To know our limits is our practice.

 

You Are Your Children

  • Your child is your continuation.

 

Starting a Dialogue

  • Whenever you suffer, your child also suffers.
  • Happiness and wellbeing are not individual matter.

 

Love Letters

 

Watering the Seeds of Happiness

 

Small Miracles

  • Loving speech, compassionate listening will rescue us.

 

Your Heart Sutra

Moment of Gratitude, Moment of Enlightenment

  • Heart Sutra: the essence of Buddhist teachings on wisdom
  • You have to be alone in order to fully appreciate the other person’s presence.

 

Leave the Shore Of Anger

  • You have the right to be happy. You have the right to be compassionate, to be loving.

 

Give a Gift When You’re Angry

 

The Relief of Understanding

  • Compassion is an antidote for anger.
  • Most of our suffering is born from out lack of understanding & insight that there is no separate self. The other person is you; you are the other person.
  • When you get angry with someone, practice breathing in & out mindfully. Look deeply into the situation to see the true nature of your own and the other person’s suffering.

 

Dangers of Venting

  • The side effects of venting are very harmful. They’ll make you suffer much more.
  • By expressing anger, you’re strengthening the roots of anger in yourself.
  • While pounding the pillow, you’re rehearsing the anger.
  • Venting your anger is a practice based on ignorance.
  • When mindfulness is there, you’re safe.

 

You Are the Object of Your Anger

  • If you’re getting anger with your son, you’re getting angry with yourself.
  • You are your mother’s continuation as a descendent.

 

Insight Stops Anger

  • Happiness & suffering are not individual matters.
  • Your child, your partner is you.
  • You and the other person are one.
  • Helping yourself is the first condition for helping the other.

 

No Enemies

Begin With Yourself

  • Communicate with yourself first.
  • If you don’t love yourself, you cannot love someone else. If you cannot accept yourself, if you cannot treat yourself with kindness, you cannot do this for another person.
  • When you do not accept your father, you do not accept yourself. You are a continuation of your father.
  • When someone insults you and behaves violently toward you, the other suffers from his own violence and anger. We tend to think that we are the only one that suffers, and the other person is the oppressor. Anger arises, and our desire to punish strengthens. When we see that our suffering & anger are no different from their suffering & anger, we’ll behave more compassionately.
  • We should not fight our anger because anger is ourselves, a part of ourselves. Anger is of an organic nature like love. It’s possible to transform it into another organic entity. Don’t despise, fight, and suppress your anger. Learn the tender way of taking care of your anger, and transform it into the energy of understanding & compassion.

 

Compassion Is Intelligence

  • Being compassionate doesn’t mean suffering unnecessarily or losing your common sense.

 

Building a Compassionate Police Force

  • Act out of non-fear.

 

We Cannot Take Sides

 

A Dialogue to End Anger & Violence

 

Bombing Ourselves

  • If someone commits a crime, and makes others suffer, it is because he does not know what he is doing.
  • When you drop bombs on your enemy, you drop the same bombs on yourself, on your own country. Cf. Vietnam War

 

Stopping Wars Before They Happen

 

Collective Insight

  • You have to do your best to make your insight a collective one.
  • Insight is not an idea.

 

Helping Love to Reappear

  • Love is always in you
  • Give love a chance to manifest while the other person is still alive.
  • Anger always goes together with confusion & ignorance.

 

Going Past Judgment

  • Parents are full of ignorance, violence, anger, and that is why their child suffers. Have compassion towards the parents.

 

Serving Our Country

 

David & Angelina: The Habit Energy of Anger

 

Offering the Incense of the Heart

 

Keeping Angelina in Our Life

  • Consume in moderation; stop smoking & drinking; use loving speech; listen deeply; associate with good people, not with those who water negative seeds in you

 

Beginning Anew

 

Protecting My Angelinas

  • True wisdom & compassion are born from touching real suffering.

 

Embracing Anger with Mindfulness

The Knots of Anger

  • Samyojana (to crystallize): In consciousness, there are blocks of pain, anger, and frustration called internal formations, knots that tie us up, and obstruct our freedom.
  • Love can also be an internal knot.
  • Pleasant or unpleasant, both kinds of knots take away our liberty.
  • Drugs, alcohol, & tobacco can create internal formations in our body, and anger, craving, jealousy, & despair can create internal formations in our mind.

 

Training in Aggression

  • People who use venting technique like hitting a pillow, or shouting are actually rehearsing anger. Instead, we generate the energy of mindfulness, & embrace anger every time it manifests.

Treating Anger with Tenderness

  • Cold air is embraced by hot air, and becomes warm.
  • Our anger is us, and our compassion is also us. To meditate does not mean to fight. In Buddhism, the practice of meditation should be the practice of embracing & transforming, not a fighting.

 

Using Anger, Using Suffering

  • Practitioners of meditation do not discriminate again or reject their internal formations.
  • When anger comes up in us, begin to practice mindful breathing right away.
  • Tenderly embrace the energy of anger within you.

 

Giving & Receiving Mindfulness Energy

  • Support others with our mindfulness when they are in difficulty.

 

Recognizing, Embracing, Relieving the Suffering of Anger

  • If you know how to embrace your anger, something will change.

 

Keeping Mindfulness Alive

  • The energy of mindfulness contains the energy of concentration as well as the energy of insight. If you know how to keep concentration alive, insight will also come.

 

The Basement & the Living Room

  • Internal formations like anger rest in the store consciousness, in the basement in the form of a seed until you hear, see, read, or think of something to touch your seed of anger. Then, it comes up, & manifests on the level of mind consciousness, your living room.
  • The mind needs good circulation, too.

 

Occupying the Living Room

  • All mental formations need to circulate, but we don’t want them to come up because we don’t want to feel the pain. We want them to stay locked away. We fill up the living room with guests like TV, books, mags, conversations in order to keep these internal formations from surfacing. Continued, it creates bad circulation in our psyche.
  • Headache, allergy can also be a symptom of mental illness.

 

Making Your Unwanted Guests Feel At Home

  • You have to learn how to embrace this pain.
  • All of us have the seed of fear, but most of us suppress it, and keep it locked in the dark.

 

5 Remembrances

  1. I’m of the nature to grow-old. I cannot escape old age.
  2. I’m of the nature to have ill health. I cannot escape ill health.
  3. I’m of the nature to die. I cannot escape dying.
  4. All that is dear to me and everyone I love are of the nature to change. There is no way to escaping separated from them. I cannot keep anything. I come here empty-handed, and I go empty-handed.
  5. My actions are my only true belongings. I cannot escape the consequences of my actions. My actions are the ground on which I stand.

 

  • Fear gives life to anger. You don’t have peace when fear is there. So, it becomes the soil on which anger can grow. Fear is based on ignorance, and this lack of understanding is also a primary cause of anger.
  • Your practice is to give your anger, despair, fear a bath of mindfulness everyday.

 

Mindful Breathing

Breathe To Take Care of Anger

  • First, in order to take good of our emotions, take good care of your body.

 

Deep Relaxation for Embracing & Healing Anger

1)   Lie down

2)   Focus on a part of your body such as heart.

3)   Breathe in; aware of your heart: Breathe out; smile towards it

Or

Breathe in; “I calm my whole body:” Breathe out; “I calm my whole body.”

 

You Can Make It through the Storm

 

Belly Breathing

  • Bring our attention down to the level of navel.
  • This storm will go away, so don’t be afraid.

 

Recognizing & Embracing Mental Formations

  • Breathe in; “I calm my mental formations:” Breathe out; “I calm my mental formations.”

 

Seeds of Anger, Seeds of Compassion

  • As long as our joy or anger is buried in the soil, and no one touches it, we call it the seed, but when it manifests in our mind consciousness, we call it a mental formation. We have to recognize anger in both its forms as a seed in our store consciousness, and as a mental formation, & active zone of energy that comes up in our mind consciousness. We have to realize even when anger does not manifest, it is still there.
  • Anger is always there in your store consciousness.
  • A good practitioner is not someone who no longer has any anger or suffering. This is not possible. A good practitioner is someone who knows how to take good care of her anger & suffering as soon as they arise.

 

Habit Energy & Mindful Breathing

  • Through mindful breathing, recognize & take care of your habit energy as soon as it manifests.
  • Recognize your habit energy, embrace it mindfully, & transform it.

 

Restoring the Pure Land

Making Happiness a Priority

 

Writing a Book on Yourself

 

Nectar of Compassion

  • Compassion is born from understanding, understanding that the other person also suffers.

 

Leaving the Prison of Notions

  • Ideas are not nourishing. In fact, ideas & notions very often become obstacles.

 

A Crucial Letter

  • Practice writing a letter
  • Even if you have the best of intentions, if your practice is not solid enough, you may become irritated when you speak and react in an unskillful way.
  • “If my perception is not right, please correct me.”
  • Use loving speech when you write.

 

Restoring the Pure Land

 

Writing Your Letter All Day Long

 

Live Each Moment Beautifully

  • If you don’t live in concentration & mindfulness, if you don’t live every moment of daily life deeply, you can’t produce anything valuable to offer to others.
  • Although you are not thinking about the letter you write to your beloved one, the letter is being written deep down in your consciousness.
  • Put 100% of yourself into the act of cooking, watering the vegetable garden, or dishwashing.
  • Enlightenment is not separate from washing dishes or growing lettuce. To learn how to live each moment of our daily life in deep mindfulness & concentration is the practice.
  • The time when you begin to write down the music or the poems is only the time of delivering the baby. The baby has to be already in you in order for you to deliver it.

 

The Gift of Transformation

  • The time you take to write the letter may be your whole life.

 

Appendix A

Peace Treaty

 

Appendix B

The 5 Mindfulness Trainings

Reverence for Life

 

Generosity

 

Sexual Responsibility

  • I am determined not to engage in sexual relations without love & a long term commitment.

 

Deep Listening & Loving Speech

 

Mindful Consumption

  • Property diet is crucial for my self transformation & for the transformation of the society.

 

Appendix C

Guided Meditations for Looking Deeply & Releasing Anger

  • Avoid saying the words mechanically. Instead, experience & feel them concretely.

 

Looking Deeply At Anger

 

Releasing Anger & Healing Relations with Our Parents

 

Appendix D

Deep Relaxation

Ageless Body, Timeless Mind by Deepak Chopra

by

ü  Your body is aging beyond control because it has been programmed
to live out the rules of that collective conditioning.

10 Inherited Assumptions about Who You Are & What the True Nature of the
Mind & Body Is

  1. There is an objective world independent of the observer,
    and our bodies are aspect of this objective world
  2. The body is composed of atoms (?) of matter, separated
    from each other in timely space
  3. Mind & body are separate, and independent of each
    other.
  4. Materialism is primary; consciousness is secondary. In
    other words, we are physical machines to have learned to think.
  5. Human awareness can be completely expanded product of
    biochemistry.
  6. As individuals, we are all disconnect, self-contained
    entities.
  7. Our perception of the world is automatic, can give us an
    accurate picture of how things really are.
  8. Our true nature is totally defined by the body, ego and
    personality. We are wisps of memories and desires enclosed in packages of
    flesh and bones.
  9. Time exists as an absolute. We are captives of that
    absolute. No one escapes that ravages of time.
  10. Suffering is necessary. It is a part of our reality. We
    are inevitable victims of sickness, aging and death.

ü  Human aging is critically different from animal aging.

10 New Assumptions

  1. The physical world including our bodies is a response of
    the observer. We create our bodies as we create the experience of our
    world.
    • Cf. chair
  2. In their essential state, our bodies are composed of
    energy and information, not solid matter. This energy & information is
    an outcropping of infinite fields of energy & information spanning the
    Universe.
    • Entropy doesn’t apply to intelligence
    • Prana: flow of intelligence (life force)
  3. The mind and the body are inseparably one. The unity that
    is me, separates into two streams of experience, thoughts & desires,
    & the experience of the body. It’s in the union of the two that we are
    all meant to live.
    • The decline of vigor in old age is largely the result of
      the people expecting to decline.
  4. The biochemistry of the body is a product of awareness.
    Beliefs, thoughts, and emotions create the chemical reactions upholding
    life in every cell, and aging cell is the end product of awareness that has
    forgotten how to remain you.
    • You’re only as old as you think you are.
  5. Perception appears to be automatic, but in fact, it’s a
    learned phenomenon. If you change your perception, you change the
    experience of your body & of your world.
    • Aging process has to be countered everyday.
  6. Impulses of intelligence constantly create your body in
    new forms every second. What you are is the sum total of theses impulses,
    and by changing the patterns, you’ll change.
  7. Although each person seems separate and independent, all
    of us are connected with patterns of intelligence that govern the whole cosmos.
    Our bodies are a part of universe body; our minds and aspect of a universal
    mind.
    • What makes us old isn’t stress so much as the perception
      of stress. Someone who doesn’t see the world out there as a threat can
      co-exist with the environment free of the damage created by the stress response.
    • The most important thing to experience the world without
      aging is to nurture the knowledge that the world is you.
  8. Time does not exist as an absolute, only eternity. What we
    call linear time is a reflection of how we perceive change. If you could
    perceive the changeless, time would cease to exist as we know it. We can
    learn to start metabolizing non-change, eternity, the absolute. By doing
    that, we’ll be ready to create the physiology of immortality.
    • Choose time of day when you
      feel relaxed and unpressured. Sit quietly and place your watch nearby.
      Close your eyes. Be aware of your breathing. Imagine your whole body
      rising and falling with the flow of each breath. After a minute or two,
      when you feel settled and quite inside, peek at the second of your watch.       → Time is a product of perception. Only time there is the one you’re
      aware of.
  9. Each of us inhabits reality lying beyond all change. Deep
    inside us, unknown to the 5 senses, is an innermost core of being, a field
    of non-change that creates personality, ego and body. This being is our
    essential state. It is who we really are.
  10. We are not victims of aging, sickness and death. These are
    a part of the scenery, not the seer who is immune to any form of change.
    This seer is spirit, the expression of eternal being.
    • If you want to change your body, change your awareness
      first.

Exercise 1 – Seeing Through the Mask of Matter

  1. Look at your hand and examine it closely.
  2. Holing the image of your hand in your mind’s eye, imagine
    that you’re examining it through a high-powered microscope.

Lessons

  1. 3-D body, reported by the 5 senses, is a mirage.
  2. Every solid particle of matter is composed of more than
    99.999% empty space.
  3. The void between 2 electrons is proportionally as large
    and empty as the space between two galaxies.

Exercise 2 – Closing the Gap

  1. Imagine two candles on a table in front of you.
  2. Carry one candle outside at night, and hold it up against
    back against the background of stars.

Lessons

1)      No
matter how separate anything appears to the senses, nothing is separate at the
quantum level.

2)      The
quantum field exists in, around, & through you. The field is your extended
body.

3)      Each
of your cells is a local concentration of information and energy inside the
wholeness of information and energy of your body. Likewise, you are a local
concentration of information and energy in the wholeness which is the body of
the Universe.

Exercise 3 – Breathing the Field

Sit comfortably in a chair with your eyes closed. Gently and
slowly, inhale through your nostrils, imaging that you’re drawing the air from
a point infinitely far away. Now, slowly and easily exhale, sending every atom
of air back to its source infinitely far away. Feel each breath coming to you from
quantum field.

Exercise 4 – Redefining

Repeat the following statements silently to yourself: “I can use the power of my awareness to experience
the body that is flowing instead of solid, flexible instead of rigid, quantum
instead of material, dynamic instead of static, composed of energy and
information instead of random chemical reactions, in network of intelligence
instead of the mindless machine, fresh and ever-renewing instead of entropic
and aging, and timeless instead of time-bound.”