The Golden Rule

The Golden Rule or Ethic of Reciprocity is a maxim, an ethical code, or a morality, that essentially states any of the following:

1. One should treat others according to how one would like others to treat one's self.
2. Treat others as you would like to be treated.
3. One should not treat others in ways one would not like to be treated.
4. Do not treat others in ways you would not like to be treated.

The Golden Rule has a long history, and a great number of prominent religious figures and philosophers have restated its reciprocal, bilateral nature in various ways and not limited to the above forms.

The Golden Rule is arguably the most essential basis for the modern concept of human rights, in which each individual has a right to just treatment, and a responsibility to ensure justice for others. A key element of the Golden Rule is that a person attempting to live by this rule treats all people with consideration, not just members of his or her in-group. The Golden Rule has its roots in a wide range of world cultures, and is a standard which different cultures use to resolve conflicts.

Christianity	All things whatsoever ye would that men should do to you, do ye so to them; for this is the law and the prophets.       Matthew 7:1
Confucianism	Do not do to others what you would not like yourself. Then there will be no resentment against you, either in the family or in the state.       Analects 12:2
Buddhism	Hurt not others in ways that you yourself would find hurtful.       Udana-Varga 5,1
Hinduism	This is the sum of duty; do naught onto others what you would not have them do unto you.       Mahabharata 5,1517
Islam	No one of you is a believer until he desires for his brother that which he desires for himself.       Sunnah
Judaism	What is hateful to you, do not do to your fellowman. This is the entire Law; all the rest is commentary.       Talmud, Shabbat 3id
Taoism	Regard your neighbor’s gain as your gain, and your neighbor’s loss as your own loss.       Tai Shang Kan Yin P’ien
Zoroastrianism	That nature alone is good which refrains from doing another whatsoever is not good for itself.       Dadisten-I-dinik, 94,5

20 is God's Number

Five Tibetan Rites

How the Five Rites Work Medical professions explain the benefits based on their personal perspective and I suggest you read the entire two books for a broad overview. However, the majority share the view that the rites represent a system of exercise that affects the body, emotions and mind. The Tibetans claim that these exercises activate and stimulate the seven key chakras that in turn stimulate all the glands of the endocrine system. The endocrine system is responsible for the body's overall functioning and aging process. This means that the Five Rites will affect the functioning of all your organs and systems, including the physical and energetic systems and that includes the aging process. The man who brought these Five Rights out of Tibet stated that "performing the Five Rites stimulates the circulation of essential life energy throughout the body".   Chakras Chakra is an Indian Sanskrit word that translates to mean "Wheel of Spinning Energy". Chakras are spinning wheels or vortexes of energy of different color that perform many functions connecting our energy fields, bodies and the Cosmic Energy Field. Chakras are powerful electrical and magnetic fields. Chakras govern the endocrine system that in turn regulates all of the body's functions including the ageing process. Energy flows from the Universal Energy Field through the chakras into the energy systems within our bodies, including the Meridian System. Our bodies contain seven major chakras or energy centers and 122 minor chakras. The major chakras are located at the base of the spine (Root Chakra), at the navel (Sacral Chakra), in the solar plexus (Solar Plexus Chakra), within your heart (Heart Chakra), within the throat (Throat Chakra), at the center of your forehead (Brow or Third Eye Chakra), and at the top of your head (Crown Chakra). These chakras are linked together with all other energy systems in the body and various layers of the auras. The Speed of the chakra spin is a key to vibrant health. The other keys to vibrant health that relates to the chakra is ensuring they are clear of negative energy and that they are perfectly shaped and not distorted. The Five Rites speed up the spinning of the chakras, coordinate their spin so they are in complete harmony, distribute pure prana energy to the endocrine system, and in turn to all organs and processes in the body. This is one of the major requirements for vibrant health, rejuvenation and youthfulness.   The Five Rites Exercise Program This program is often described as a modified yoga program. Simply put, yoga is a science that unites the body, mind and spirit. Today this is often called Mind/ Body Healing. The author of the book believes that yoga was brought to Tibet from India in the 11th or 12th century and that Tibetan monks over time developed modified these exercises and developed an effective program of exercises that western society now calls the "Five Tibetan Rites". The rugged mountainous conditions these monks live in may well account for their particular emphasis on vigor. Many of the yoga exercises and practices being taught in the western world today are very new. The "Five Tibetan Rites" are exactly what the ancient Tibetans developed over many centuries of time. Therefore it's very important to do the "Five Tibetan Rites" exactly as they are presented without altering the form or sequence to achieve some of the benefits accrued to these "Rites".   The Five Tibetan Rites   Rite #1 Stand erect with arms outstretched horizontal to the floor, palms facing down. Your arms should be in line with your shoulders. Spin around clockwise until you become slightly dizzy. Gradually increase number of spins from 1 spin to 21 spins. Breathing: Inhale and exhale deeply as you do the spins.   Rite #2 Lie flat on the floor, face up. Fully extend your arms Along your sides and place the palms of your hands against the floor, keeping fingers close together. Then raise your head off the floor tucking your chin into your chest. As you do this, lift your legs, knees straight, into a vertical position. If possible, extend the legs over the body towards your head. Do not let the knees bend. Then slowly lower the legs and head to the floor, always Keeping the knees straight. Allow the muscles to relax, and repeat. Breathing: Breathe in deeply as you lift your head and legs and exhale as you lower your head and legs.   Rite #3 Kneel on the floor with the body erect. The hands should be placed on the backs of your thigh muscles. Incline the head and neck forward, tucking your chin in against your chest. Then throw the head and neck backward, arching the spine. Your toes should be curled under through this exercise. As you arch, you will brace your arms and hands against the thighs for support. After the arching return your body to an erect position and begin the rite all over again.   Breathing: Inhale as you arch the spine and exhale as you return to an erect position.   Rite #4 Sit down on the floor with your legs straight out in front of you and your feet about 12" apart. With the trunk of the body erect, place the palms of your hands on the floor alongside your buttocks. Then tuck the chin forward against the chest. Now drop the head backward as far as it will go. At the same time raise your body so that the knees bend while the arms remain straight. Then tense every muscle in your body. Finally let the muscles relax as you return to your original sitting position. Rest before repeating this Rite.  Breathing: Breathe in as you raise up, hold your breath as you tense the muscles, and breathe out fully as you come down.    Rite #5 Lie down with your face down to the floor. You will be supported by the hands palms down against the floor and the toes in the flexed position. Throughout this rite, the hands and feet should be kept straight. Start with your arms perpendicular to the Floor, and the spine arched, so that the body Is in a sagging position. Now throw the head back as far as possible. The, bending at the hips, bring the body up into an inverted "V". At the same time, bring the chin forward, Tucking it against the chest. Breathing: Breathe in deeply as you raise the body, and exhale fully as you lower the body.   Exercises In Preparation For Doing the Five Tibetan Rites The following group of exercises has been developed as a preparation for doing the Five Rites, or as an alternative when you are unable to do any of the Five Rites. Doing these exercises will help you strengthen and become more flexible to be able to do the Five Rites as they have been described above. Do these alternative exercises in the sequence from one to five and when possible, substitute the Five Rite exercise into this alternative program until you have fully integrated the Five Rites. As with the Five Rites, begin by doing two or three of each exercise daily, until you are able to do 10 each day. Once you are able to do ten of these alternatives, you should be ready to begin doing the Five Rite exercises themselves.   Alternative (for Rite#1) Exercise #1 Stand with your feet about 12 inches apart. Extend your arms palms down until your arms are level with your shoulders. Swing your arms to the right, letting your slapping your left hand against your right shoulder, with your right hand slapping against the small of your back. Then swing your arms in the opposite direction, having your right hand slap against your left shoulder and the back of your left hand slap against the small of your back. As you swing back and forth allow your torso and legs to follow the movement. Allow your heels to lift from the floor but do not allow either foot to completely leave the floor. As you swing right turn your head right, and turn your head left as you swing to the left. Breathing: Breathe in rhythm to your swinging Movement.   Alternative (for Rite #2) Exercise #2 Lie down on the floor and elevate your head and shoulders propping up on your elbows keeping your forearms flat on the floor, palms facing down. Keeping your legs straight, hold them off the floor For 20 or 30 seconds. Breathing: Inhale as you raise your legs, breathe in and out normally while holding your legs up, and exhale as you lower your legs.   Alternative ( for Rite #3) Exercise #3 Stand with your back to the wall and your feet 12 - 18 inches apart. Without moving your feet bend forward from the hips so that your buttocks rest against the wall. Slide downward, bending your knees as you go. Keep sliding down until your thighs are horizontal, as if you were sitting in a chair. Hold this position for 15 seconds and then slide back up. Breathing: Begin to exhale as you slide down to the chair position and inhale when slide back up.   Alternative ( for Rite #4) Exercise #4 Lie flat on your back, your arms straight, palms down, feet flat, and knees bent. Press your pelvis up a few inches off the floor and hold it for 10 seconds. Release and lower your pelvis to its original position. Breathing: Inhale as you lift your pelvis and Exhale as you lower your pelvis.   Alternative ( for Rite #5) Exercise #5 Begin in the table position. Curl your toes under And bend your hips raising your buttocks so that Your body forms an inverted "V". Your knees will lift up off the floor, your legs will be straight, and your outstretched arms will be in a straight line with your back. Hold this position for 15 seconds. Breathing: Inhale as you raise your buttocks, breath Slowly and deeply while holding the position, and exhale as you return to the table position.   Warm-up Exercises The following group of exercises has been developed to open, relax, release tension, to strengthen various parts of the body, and to provide toning to different parts of your body. If you are overweight, in poor physical condition, or experiencing serious illness, this group of exercises is an excellent to help you begin your journey towards physical fitness. I suggest you do these warm-up exercises prior to the Five Rites if you are overweight or have not exercised in a long time. Begin this group of exercises by doing 2 of each exercise and then gradually increase the repetition until you are able to do 10 of each warm-up exercise.   Warm-Up Exercise #1 Stand upright, tilt your head sideways towards your left shoulder and hold it for five seconds, then tilt your head towards your chest and hold it 5 seconds. Then tilt your head towards your left Shoulder and hold it five seconds, and lastly tilt your head backward and hold it five seconds. Return your head to a normal position. Breathing: Exhale as you move your head around, and inhale as you return to the upright position.   Warm-Up Exercise #2 Stand upright, slowly rotate your shoulders in a forward circular motion 5 times, then reverse the movement and rotate your shoulders in a backward circular motion 5 times. Breathing: Breathe normally but deeply as you do this exercise.   Warm-Up Exercise #3 Stand upright with your arms help up, your elbows bent, and your hands together in front of your chest, with your fingertips touching and palms apart. Press inward on your fingers until their inside surfaces are almost touching. Your palms should not be touching. Release and press your fingers again. Breathing: Breathe normally.   Warm-Up Exercise #4 In a relaxed standing position, hold your arms in front of you. Clasp your right hand around your left wrist, with your thumb against the inside of the wrist. Squeeze gently but firmly five times. Repeat the procedure with the left hand Squeezing the right wrist. Breathing: Breathe normally.   Warm-Up Exercise #5 Recline on the floor, resting the upper part of your body on your upper arms. Flex your knees and rhythmically bang Them up and down against the floor in rapid succession. Your heels should remain on the floor throughout this exercise. Do this exercise for 20 - 30 seconds. Breathing: Breathe normally through this exercise.   Warm-Up Exercise #6 Get down on the floor on your hands and Knees with your hands positioned under your shoulders and your knees under your hips. Bring your chin up and rotate your hips so the tailbone moves up, arching your back down. Then tuck your chin into your chest and rotate your back so that your pelvis moves down, arching you're your back down. Breathing: Inhale as you move your tailbone up and exhale as you move your tailbone down. Conclusion: The daily practice of the exercises I have described in this article is an essential element of vibrant health. It's a proven fact that people who loose weight can only maintain their weight loss if they incorporate a daily exercise program into their everyday lives. These exercises will stretch muscles you haven't felt in years so approach this program gently and begin with one or two repetitions each day, increasing each exercise by one repetition every week. After you are able to do ten repetitions of the Alternate Exercise program, you should be able to begin to do the Five Rites. And add a half hour of a brisk walk on a daily basis. Not only will it contribute to your physical health, it will give you the opportunity to enjoy all of nature around you. You will feel younger than you have felt in years.

Free Weights Training

• Training starts after waking up and with only a drink of water in the stomach.
• Attires are usually a comfortable short and top that would not restrict movement; a flat rubber flip-flops; and the ever-present neoprene gloves.
• One warm-up set of twenty reps at the start of each muscle group exercises. Load weight is  about 30% of regular set weight.
• The muscle groups are:
• Thigh
• Hamstring 
• Back
• Chest
• Shoulders
• Biceps
• Triceps
• Calves
• Waist
• Sets are done to muscle failure with load weights heavy enough just to complete the repetitions.
• Deep diaphragm breathing during sets; exhale during the lifting part of a repetition.
• After sets, drink water as needed.
• After sets; static stretching on the targeted muscle lasting 30 seconds for each stretch exercise.
• At least one minute rest interval between sets.
• Total work-out time is about: 45~60 minutes.
• Protein load immediately after work out.
• Work outs are scheduled or spaced at least 48 hours apart. 

Full Body Work Out

1. Dead Lift, Barbell 2x10
2. Squat, Barbell 2x10
3. Straight Leg Dead Lifts, Barbell 2x10
4. Bent-Over Row, Barbell, Wide-Grip 2x10
5. Chin Ups 2x10
6. Bent-Over Row, Dumbbell 1x20
7. Bench Press, Barbell 2x10
8. Chest Dips 2x10
9. Incline Press, Barbell 1x20
10. Shoulder Press, Barbell 2x10
11. Rear Delt Rows, Barbell 2x10
12. Lateral Raise 1x20
13. Shrugs, Barbell 2x10
14. Hanging Leg-Hip Raise 2x10 (or Inclined Twisting Sit Ups 1x20)
15. Ankle Bounce, Dumbbell 1x100

Split Work Outs

• Back & Triceps
1. Pull Ups 3x8
2. Chin Ups 3x8
3. Bent Over Rows, Barbell 2x10
4. Dumbbell Rows 1x20
5. Lying Triceps Press, EZ Barbell 3x6
6. Overhead Triceps, EZ Barbell Press 2x10
7. Bench Dips 1x30
8. Inclined Sit-ups, Barbell 2x10

• Leg & Biceps
1. Squats, Barbell 3x6
2. Stiff Leg Deads 2x10
3. Lunges, Dumbbell 1x20
4. Barbell Curls, Shoulder Wide Grip 3x6
5. Alternating Dumbbell Curls 2x10
6. EZ Barbell Curls, Narrow Grip 1x20
7. Calf Raise, Dumbbell 2x20
8. Ankle Bounce 1x100
9. Inclined Twisting Sit Ups 1x20

• Chest & Shoulders
1. Bench Press, Barbell 3x6
2. Incline Press 2x10
3. Chest Dips 1x20
4. Shoulder Press, Barbell 3x6
5. Rear Delt Rows, Barbell 2x10
6. Lateral Raise, Dumbbell 1x20
7. Shrugs, Barbell 2x15
8. Reverse Fly, Dumbbell 1x20
9. Hanging Leg-Hip Raise 2x10

Circuit Work Out

• The exercises of the first circuit is a warm up set of twenty reps and 30% weight load.
• The exercises of the second and third circuit is done just below muscle failure.
• Rest between exercises is 30 seconds maximum.
• Rest between circuits will be time stretching of all targeted muscles.

1. Dead Lifts, Barbell 1x10
2. Squat, Barbell 1x10
3. Chin-Up 1x10
4. Bent-Over Row, Barbell 1x10
5. Bench Press, Barbell 1x10
6. Inclined Sit Ups, Dumbbell 1x10
7. Shoulder Press, Barbell 1x10
8. Ankle Bounce, Dumbbell 1x60

• Eat a balanced diet of natural foods sans processed food. 
• Protein from boiled egg whites, tuna, salmon, mackerel and whey.
• Load up on super foods and anti-oxidants; less on meat fats and more green-leafy veg.
• Supplements of multivitamin rich in B-complex and E. Fish Oil.
• Sleep 7 hours a day.

Tibetan Eye Chart

For generations the people of Tibet have used natural methods to correct visual weakness and improve their eyesight. Chief among the methods employed has been the use of certain exercises which have proved useful over long periods of time. The figure on this chart was designed by Tibetan Lama Monks to give the necessary corrective exercises and stimulation to the muscles and nerves of the optical system. The eye Muscles focus similar to a camera shutter. The purpose of these exercises is to strengthen the eye muscles to improve vision. A few minutes practice morning and evening will bring immediate effects and over a period of months a most definite improvement will result.

How to Use the Chart

These exercises are to be done without eyeglasses or contacts. Do each movement for 30 seconds while in a sitting position, spine straight and do not move the head side to side. Move only the eyes.

1.) With the palm of each hand cup both closed eyes to relax them.

2.) Move the eyes clockwise around the outer circle of dots

3.) Repeat this movement in a counterclockwise rotation

4.) Move the eyes back and forth between the dots at 2 and 8 o’clock

5.) Repeat this movement back and forth between dots at 4 and 10 o’clock

6.) Blink the eyes briefly and finish therapy with the palming same as exercise #1

Repeat exercises as desired being careful to avoid strain. After beginning therapy wear eyeglasses and contacts as little as possible. In time these crutches will become unnecessary.

The process of repair and the reforming of the curvature of the back of the eye require specific exercise and the increase of the nutrients used only by the eye for its repair and maintenance. Like any other muscle the more exercise the more nutrients are needed.

The nutrients will reverse the loss of light processing and by taking extra selenium remove the deposits of ceroid lypofucsin, rancid vegetable oils, stored as cellular and subcelluar lipids in the form of darkened and discolored spots on the urea.

This type of damage is from the vegetable oils in the polyunsaturated configuration of the oils treated with hydrogen, (Trans fatty acids), causes the rancidity (free radical damage) of cellular fats.

Hoarseness

WHEN TO SEE YOUR DOCTOR

• Your hoarseness persists longer than a week.

• You are hoarse even though you have not had a cold, an allergy problem or a recent injury to your voice.

• You also have a lump or bump in your neck, persistent pain while talking or a greenish discharge from your nose.

What Your Symptom Is Telling You

Your vocal cords (two small strips of muscle behind your Adam's apple) move apart as you breathe and vibrate back and forth as you speak. When your voice is hoarse, it means something is keeping the vocal cords from coming fully together or interfering with the way they vibrate.

Screaming!!!
That something is usually swelling from hours of happy howling at your son's football game (he won but you lost your voice), talking over loud background noise, yelling at your kids or even singing out of your natural range.

Vocal Cord Nodules
People who use (or abuse) their voices a great deal can develop tiny nodules on their vocal cords that produce hoarseness. These nodules are so common that doctors often name the condition after the professionals they treat. Singers', speakers', ministers' and teachers' nodules have been joined by one doctor's favorite; aerobic dance instructors' nodules. And in children, they're appropriately named screamers' nodules.

Common Ailments & Throat Clearing
Of course, abusing or simply overusing your vocal cords is not the only thing that can cause hoarseness. A sinus infection or an upper respiratory infection such as a cold may swell the vocal cords, causing common laryngitis. And any condition that causes coughing or repeated throat clearing can also lead to hoarseness.

Acid Reflux
Another common cause of hoarseness is nighttime acid reflux; excess stomach acid that seeps up the esophagus into your throat while you sleep. What's tricky about this type of reflux is that you may not know you have it. One clue is unusually pungent morning breath. So if you have unexplained hoarseness and very bad morning breath, nighttime reflux may be the problem.

Allergies & Irritating Fumes
Allergies can be an indirect cause of hoarseness, since they cause the coughing, mouth breathing and postnasal drip that can inflame vocal cords. And substances that you may not be allergic to, like cigarette smoke and chemical fumes, can also irritate the vocal cords and cause hoarseness.

Smoking & Throat Cancer
And all that cigarette smoke can cause hoarseness another way: By producing a tumor or growth on the vocal cords, a problem that hits smokers more than anyone else.

Dry Air
And no matter what the cause of your hoarseness, dry air makes it worse.

Symptom Relief

You don't have to be banished from the choir forever. There are many ways to treat hoarseness and get your instrument back in tune.

Rest your voice. Total silence is the most healing gift you can give your worn-out voice, says Howard Levine, M.D., director of the Mount Sinai Nasal Sinus Center in Cleveland. At the least, avoid the extremes; whispering and shouting. "Whispering puts tremendous stress on the vocal cords," Dr. Levine says. "If you must speak, you're better off using a soft voice."

Humidify, inside and out. "Inhaling the steam from a good old hot shower is one of the best treatments," says Glenn Bunting, a senior speech pathologist at the Massachusetts Eye and Ear Infirmary in Boston. Or try a steam inhaler. "It's like getting a facial," he says. You also might consider using a humidifier in your bedroom to offset the damage from dry indoor heat, he adds.

You need to get enough water inside your body, too. He suggests this guideline for healthy water intake: Increase your water consumption until your urine is clear. If you're taking vitamins like beta-carotene or medications that change the color of your urine, then simply consume 10 to 12 eight-ounce glasses of water daily.

Invite a chicken to lunch. If your hoarseness is from a cold, try chicken soup. "There's a good scientific basis for chicken soup," says Dr. Levine. The heat creates humidity, and the garlic is a good mucus thinner. If chicken soup isn't your favorite dish, he suggests taking a garlic supplement. Follow the manufacturer's suggestions for the recommended amount.

Thin secretions. Robitussin syrup is good for thinning out mucus, says Dr. Levine. But avoid antihistamines, which have a drying effect. A decongestant can also help reduce the flow of mucus, he says, but if you have a heart condition, check with your doctor before taking them. Certain oral decongestants may increase blood pressure.

Avoid aspirin. If your cold has produced a lot of inflammation, aspirin can cause more bruising of the vocal cords, says Dr. Levine, which can make your hoarseness worse. Choose a nonaspirin pain reliever instead.

Control your cough. Use a cough suppressant and expectorant to prevent coughing from further damaging your vocal cords, says C. Thomas Yarington, M.D., clinical professor of otolaryngology at the University of Washington in Seattle.

Don't gargle. Contrary to popular belief, gargling with mouthwash actually makes hoarseness worse, says David Alessi, M.D., an otolaryngologist in Los Angeles. Most mouthwashes contain alcohol, which irritates mucous membranes and dehydrates vocal cords. The gargled liquid doesn't actually get anywhere near the vocal cords, and the action of gargling itself is harmful. It will bang your vocal cords together and increase swelling.

Skip that drink. The alcohol in your cocktail has the same drying effect as the alcohol in a mouthwash, Dr. Alessi adds. If you're hoarse, soothe your throat with a nonalcoholic beverage instead.

Pass on the caffeine. "Stay away from caffeine; in coffee, sodas or chocolate," says Bunting. Caffeine is a drying agent, which won't help those inflamed vocal cords.

When You Need Medical Help

If vocal nodules are severe, or if a growth is discovered, your doctor can help.

Ask for voice therapy. If your vocal nodules don't clear up with voice rest and hoarseness-prevention techniques, your doctor may refer you to a speech pathologist for retraining your voice, says Dr. Levine. Surgery may be considered for severe cases.

Treat a tumor. If your doctor suspects a tumor is causing your hoarseness, don't let fear get in the way of help, says Dr. Levine. Most vocal cord tumors are small, and if they're found in an early stage, they can usually be cured while preserving your voice.

Preventing Future Problems

Once you've cleared up your hoarseness, here's how to keep that frog on his lily pad.

Warm up. Anyone who uses their voice a great deal is a vocal athlete, says Bonnie Raphael, Ph.D., a vocal coach for the American Repertory Theatre in Cambridge, Massachusetts. And just like any other athlete, they need a warm-up. Try this one before your next speech or concert practice.

Gently stretch your neck muscles by moving your head around slowly while breathing easily and allowing your jaw to hang loosely. Roll your shoulders in a number of different directions, then shake them loosely. Sip some water. Move your tongue around a little both inside your mouth and out. Yawn a few times and hum a bit of a song while feeling the sound vibrations on your gently closed lips. Do the same routine after you've used your voice, and you'll help forestall hoarseness.

Avoid irritants. Cigarette smoke, chemical fumes and wood dust all can produce hoarseness, says Dr. Alessi. Avoid exposure to cigarette smoke; your own and other people's. And wear a filter mask in the workshop to protect your throat and vocal cords from wood dust and fumes, he suggests.

Stop clearing your throat. Clearing your throat is a common habit that can be hard to eradicate, says Bunting. To avoid the hoarseness that can result, try swallowing instead, he suggests. Take a slow, extended swallow as though you are actually swallowing a bite of food. It will alleviate the sensation that something is in your throat, he says.

Let your voice travel lightly. If you travel in airplanes a lot, your voice will encounter two enemies; very dry air and the necessity of talking above the background noise of the engines. Bunting suggests adding a steamy shower to your pre-airport routine and drinking a lot of water during the flight.

Get up close and personal. If you have to communicate in a noisy environment, "try to do it close up and in the other person's range of listening," says Bunting. "The best position is face-to-face, so they can read your lips."

10 Powerful Food Synergies

Research shows certain foods suddenly become healthier when eaten in combination. From spinach and beets to red wine and apples, here are 10 pairings that boost each other’s benefits.

Why does orange juice taste so good with oatmeal? And what is it about olive oil that enhances the flavor of tomatoes? The answers to these questions, it turns out, are buried deep within our instincts. New evidence suggests that certain foods that taste great together also interact with one another in nutritionally positive ways. In other words, two particular foods consumed in combination can actually deliver more benefits than either one would on its own. Epidemiologist David R. Jacobs refers to this phenomenon as “food synergy.” He believes that it might explain why we are inherently crave certain foods together, as well as how they join forces to protect and nourish our bodies. Here are 10 food combos that maximize absorption of the good elements while keeping the bad ones out of your system.


1. Spinach & Beets

Article - Food Combos - Spinach and Beets Popeye has been selling us on the power of spinach for 80 years, but he should skip the canned variety and, if he really wants to do himself some good, throw in some beets. According to dietitian Joanne Larsen, dark green, leafy vegetables like spinach and kale are best eaten in combination with another veggie high in Vitamin C like beets, because “iron absorption in your intestines is improved by Vitamin C.” Tomatoes and bell peppers are also great sources of the immuno-boosting vitamin, for those who don’t like having pink-stained hands. Try serving Roasted Beet Salad over a bed of baby spinach.

2. Tomatoes & Olive Oil

Article - Food Combos - Tomatoes and Olive Oil Greeks consume more of these two ingredients per capita than anyone else, and they have higher life expectancies than Americans. Tomatoes are rich in an antioxidant called lycopene, which has been proven to reduce the risk of cardiovascular disease and certain cancers. But lycopene is also fat-soluble, which means combining it with a healthy, monounsaturated fat like olive oil helps boost absorption even more. Technique: Sautéed tomatoes, olive oil, salt, and pepper make a great fresh pasta sauce; but you can also whip up a quick Caprese salad by adding some mozzarella and basil to sliced tomatoes drizzled with olive oil.

3. Beef & Carrots

Article - Food Combos - Beef and Carrots When you’re in the mood for a hearty meal, try this mix that will boost your immune function. The Vitamin A in the carrots is best absorbed when bound to a protein. Plus, the beef delivers an extra dose of zinc, which protects against weakening of the immune system. Chef Gavin Kaysen’s Braised Short Ribs combine both to make a savory supper.


4. Green Tea & Lemon

Article - Food Combos - Green Tea and Lemon Green tea is a true liquid miracle worker—it’s packed with antioxidants, revs up metabolism, and keeps you hydrated. When drunk with lemon, its benefits become turbocharged—your body absorbs 13 times as many more antioxidants than when consumed on its own.



5. Garlic & Fish

Article - Food Combos - Garlic and Fish These two flavors were made for each other, and when combined, the cholesterol-reducing fish oils and heart-healthy garlic can act as an anti-inflammatory agent. Although the possibilities are endless, it’s hard to beat Chef Leah Cohen’s Pan-Seared Trout with Market Vegetables.



6. Red Meats & Rosemary

Article - Food Combos - Red Meat and Rosemary While red meats shouldn’t generally be seen as health foods, we’re all going to order the steak once in a while. But you can mitigate the damage in a way that only adds to the taste. The antioxidants rosmarinic acid and carnosic acid, both found in rosemary, can soak up and neutralize the meat’s free radicals, which are one of the key causes of signs of aging. Try the Italian favorite Ragu d’Ugnello for a meal that lets you indulge your carnivorous impulses without causing wrinkles.

7. Orange Juice & Oatmeal

Article - Food Combos - Orange Juice and Oatmeal This is the real breakfast of champions. The combination of these morning basics has actually been shown to prevent heart attacks and clean arteries twice as effectively as ingesting either one on its own. The organic compounds known as phenols (found in both) stabilize cholesterol levels when consumed together. Tip: Instant oatmeal is often processed with added sugars, salt, and colorings, so go for old-fashioned rolled oats. Homemade Oatmeal Peanut Butter Energizers will get you out of bed.

8. Apples & Red Wine

Article - Food Combos - Apples and Red Wine With all the recent studies proclaiming the health benefits of red wine, you might be tempted to swap your apple a day for a glass of Pinot—now you have an excuse to enjoy both. Apples contain an anti-inflammatory flavonoid called quercetin, while red wine contains the flavonoid catechin. Together, they work to prevent blood clots and improve cardiovascular functioning. Try 5-Star Sangria for a healthy bit of boozing.

9. Blueberries & Grapes

Article - Food Combos - Blueberries and Grapes Both of these antioxidant-packed fruits are great for on-the-go snacking or for adding to yogurt. But it’s also been proven that fruits mixed together actually have a greater antioxidant response than one fruit eaten on its own. Trick: Buy blueberries and grapes when they’re in season, freeze them in a single layer on a baking sheet, then store them in bags for year-round use. Break out the blender and try them in this Blueberry Grape Smoothie.

10. Nuts & Seeds & Dried Fruit

Article - Food Combos - Nuts and Seeds and Dried Fruit Trail mix, anyone? Nutritionist Lauren Talbot says that nuts and seeds are high in protein and contain little water (as do dried fruits), and that eating these dense foods together makes for easier digestion. Toss together some Crunchy Trail Mix for a nutritious snack.




But every coin has a flip side. You should also know about the retroactive combinations that can cause health problems. Here are five common combos to avoid.

1. Coffee & Eggs
This deadly combination is found at every diner in America, and yet the potent polyphenols found in coffee actually reduce iron absorption from the eggs and decrease calcium in your bones. Tip: If you can’t get through the morning without a caffeine fix, try switching to chai tea, which contains caffeine but has spices that can improve circulation and mental clarity.

2. Milk & Anything
Since milk is a complete food, it requires digestion in its most concentrated form—by itself. Trick: If you’re craving a glass of milk, drink it with a spoonful of honey since the two can take on antimicrobial properties when consumed together.

3. Meat & Potatoes
Although this classic union makes for a hearty meal, starches are digested in the small intestine while proteins are digested in the stomach, so eating these together can result in digestive problems and a slowed metabolism. Technique: Instead of potatoes, try Creamy Mashed Cauliflower as a healthy alternative.

4. Fruit & Anything
Fruits are great sources of vitamins and antioxidants, but they also contain acids that cause them to ferment in the stomach and slow the digestion of other foods. Tip: Beans aren’t the only “magical” fruit—eat fruits by themselves on an empty stomach to avoid digestion problems and potential gas.

5. Non-Starchy Greens & Dairy
Creamed spinach makes for a filling side. Unfortunately, studies show that the chemicals in non-starchy veggies (spinach, kale, broccoli, etc.) can block the absorption of calcium from the dairy. Instead, try pairing them with lean proteins like fish or chicken. Technique: For a dairy-free fix that combines spinach and seafood, try Chef Dean Fearing’s Barbecued Blue Point Oysters.

Tao Deer Exercise

Sexual energy, and reinvigorating it, means regaining the vitality of youth, and giving a holistic benefit to your entire system. The following Chinese Taoist exercise, done daily, will reap great benefits. It will reinvigorate your sexual energy, stimulate sperm production, exercise the prostate (and promote good prostate health), and reignite your libido.


Male Deer Exercise

Find a comfortable place to sit (naked) cross legged. Your bed is acceptable if not too soft, or the floor upon an exercise mat perhaps. After a shower or bath is the best time.

Sitting cross-legged, cup your testicles with one hand (do not squeeze, but cup the testicles in a supportive way) and with the other hand placed flat just under, and to the right of the navel, massage your abdomen in a circular motion 81 times. Now do it again to the left of the navel another 81 times.

You have stimulated the meridians connected with your sexual (vital) energy. You will feel a warm and comforting feeling ascending and descending your spinal column.

Anus and Prostate Exercise

After your Deer Exercise, continue to sit comfortably cross-legged, and if you wish, support yourself by your arms as well. When relaxed, squeeze your anus in a three-motion rhythm motion. Squeeze it softly at first, harder the second time and the third time, as strong as you can squeeze. Hold the strong squeeze of a count of 9 (if you can). Then relax.

Repeat this exercise for 9 sets.


What have you achieved by the Exercise of the Deer and Anus/Prostate Contractions?

You have begun to recharge your sexual batteries the natural way; you have stimulated sperm production and natural hormone section, and generally, raised the libido level naturally. You cannot see the benefits at once, but after about 10 days you will notice an improvement in sexual vigor and a regained youthfulness.

The above, combined with a good common sense diet (which includes eating natural foods such as honey, nuts, and fruits) will also find you increased sexual energy, health and well-being

Oil Pulling

Oil pulling or oil swishing, in alternative medicine, is a traditional Indian folk remedy that involves swishing oil in the mouth for claimed oral and systemic health benefits. It is mentioned in the Ayurvedic text Charaka Samhita where it is called Kavala Gandoosha / Kavala Graha.

The practitioner rinses their mouth with approximately one tablespoon of oil (sesame, sunflower, vegetable and coconut oils are the most recommended) for 15–20 minutes on an empty stomach (before eating/drinking) then spits it out.

This process makes oil thoroughly mixed with saliva. As the process continues, the oil gets thinner and white. The oil is put in the mouth, with chin tilted up, and slowly swished, sucked, chomped and pulled through the teeth. The oil changes from yellow and oily consistency to a thick viscous consistency. One must ensure that the oil is spit out before the toxins get re-absorbed by the body. If the oil viscosity starts thinning while swishing, it should be a sign that toxins are getting re-absorbed. A second round of oil pulling may be done with fresh oil for further cleansing. The oral cavity is then thoroughly rinsed and washed with normal tap water and fingers or tooth brush. This procedure is typically performed daily.

Oil Pulling Therapy: Step-by-Step

Step 1:

First thing in the morning on an empty stomach and before drinking any liquids (including water), pour exactly one tablespoon of sunflower or sesame oil (or whatever oil you have chosen) into your mouth.

Step 2:
Swish the oil around in your mouth without swallowing it. Move it around in your mouth and through your teeth, as if it was mouthwash (don't tilt your head back to gargle though). You'll find that the oil will start to get watery as your saliva mixes with it. Keep swishing.If your jaw muscles get sore while swishing, you're putting too much into it. Relax your jaw muscles and use your tongue to help move the liquid around the inside of your mouth. When you do this correctly, you'll feel very comfortable. Pretty soon, it will become second nature.

Step 3:
As the end of the oil pulling session approaches, you may notice the oil/saliva mixture in your mouth has become thicker. This is quite normal, since it is pulling out toxins from your body.When 20 minutes is up, spit out the oil into the toilet. Don't be alarmed if it looks yellowish--this is also normal.

Step 4:
Rinse out your mouth a couple of times with warm water and spit into the toilet. Rinse and spit with a good mouthwash.

Heart Disease and Oral Health

The billions of bacteria and other microscopic critters that live in the mouth unquestionably influence the health of teeth and gums. But do they also cause problems for the heart and blood vessels? And can improving oral health prevent cardiovascular problems?

The notion that problems in the mouth cause diseases elsewhere in the body makes sense but has been difficult to prove. Scientists are exploring several mechanisms that may connect the two processes. In people with periodontitis (erosion of tissue and bone that support the teeth), chewing and toothbrushing release bacteria into the bloodstream. Several species of bacteria that cause periodontitis have been found in the atherosclerotic plaque in arteries in the heart and elsewhere. This plaque can lead to heart attack.

Oral bacteria could also harm blood vessels or cause blood clots by releasing toxins that resemble proteins found in artery walls or the bloodstream. The immune system's response to these toxins could harm vessel walls or make blood clot more easily. It is also possible that inflammation in the mouth revs up inflammation throughout the body, including in the arteries, where it can lead to heart attack and stroke.

Although we sill have a lot to learn about whether, and how, periodontitis and other oral problems are linked to heart disease, it still makes good sense to take care of your teeth. Brush and floss every day, and see your dentist at least twice a year for regular cleanings and oral exams. This will pay off for your oral health and just may benefit your heart as well.

Good Posture

Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. Good posture involves training your body to stand, walk, sit and lie in positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities.

Proper Posture Benefits

• Keeps bones and joints in the correct alignment so that muscles are being used properly.
• Helps decrease the abnormal wearing of joint surfaces that could result in arthritis.
• Decreases the stress on the ligaments holding the joints of the spine together.
• Prevents the spine from becoming fixed in abnormal positions.
• Prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy.
• Prevents strain or overuse problems.
• Prevents backache and muscular pain.
• Contributes to a good appearance.

Proper Posture Requirements

Correct Sitting Position

• Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair.
• All three normal back curves should be present while sitting. A small, rolled-up towel or a lumbar roll can be used to help you maintain the normal curves in your back.
• Distribute your body weight evenly on both hips.
• Bend your knees at a right angle. Keep your knees even with or slightly higher than your hips. (use a foot rest or stool if necessary). Your legs should not be crossed.
• Keep your feet flat on the floor.
• Try to avoid sitting in the same position for more than 30 minutes.
• At work, adjust your chair height and work station so you can sit up close to your work and tilt it up at you. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.
• When sitting in a chair that rolls and pivots, don't twist at the waist while sitting. Instead, turn your whole body.
• When standing up from the sitting position, move to the front of the seat of your chair. Stand up by straightening your legs. Avoid bending forward at your waist. Immediately stretch your back by doing 10 standing backbends.

Here's how to find a good sitting position when you're not using a back support or lumbar roll:

• Sit at the end of your chair and slouch completely.
• Draw yourself up and accentuate the curve of your back as far as possible. Hold for a few seconds.
• Release the position slightly (about 10 degrees). This is a good sitting posture.

Correct Driving Position

• Use a back support (lumbar roll) at the curve of your back. Your knees should be at the same level or higher than your hips.
• Move the seat close to the steering wheel to support the curve of your back. The seat should be close enough to allow your knees to bend and your feet to reach the pedals.

Correct Lifting Position

• If you must lift objects, do not try to lift objects that are awkward or are heavier than 30 pounds.
• Before you lift a heavy object, make sure you have firm footing.
• To pick up an object that is lower than the level of your waist, keep your back straight and bend at your knees and hips. Do not bend forward at the waist with your knees straight.
• Stand with a wide stance close to the object you are trying to pick up and keep your feet firm on the ground. Tighten your stomach muscles and lift the object using your leg muscles. Straighten your knees in a steady motion. Don't jerk the object up to your body.
• Stand completely upright without twisting. Always move your feet forward when lifting an object.
• If you are lifting an object from a table, slide it to the edge to the table so that you can hold it close to your body. Bend your knees so that you are close to the object. Use your legs to lift the object and come to a standing position.
• Avoid lifting heavy objects above waist level.
• Hold packages close to your body with your arms bent. Keep your stomach muscles tight. Take small steps and go slowly.
• To lower the object, place your feet as you did to lift, tighten stomach muscles and bend your hips and knees.

What is the best position for sleeping and lying down?

No matter what position you lie in, the pillow should be under your head, but not your shoulders, and should be a thickness that allows your head to be in a normal position.

• Try to sleep in a position which helps you maintain the curve in your back (such as on your back with a pillow under your knees or a lumbar roll under your lower back; or on your side with your knees slightly bent). Do not sleep on your side with your knees drawn up to your chest. You may want to avoid sleeping on your stomach, especially on a saggy mattress, since this can cause back strain and can be uncomfortable for your neck.
• Select a firm mattress and box spring set that does not sag. If necessary, place a board under your mattress. You can also place the mattress on the floor temporarily if necessary. If you've always slept on a soft surface, it may be more painful to change to a hard surface. Try to do what's most comfortable for you.
• Try using a back support (lumbar support) at night to make you more comfortable. A rolled sheet or towel tied around your waist may be helpful.
• When standing up from the lying position, turn on your side, draw up both knees and swing your legs on the side of the bed. Sit up by pushing yourself up with your hands. Avoid bending forward at your waist.

Lumbar Roll

A lumbar roll, also known as lumbar cushions or supports, can help to naturally curve, support, and take pressure off your lower back. A lumbar roll is about the size of your arm. There are commercial lumbar rolls that you can buy, but it is easy, more comfortable and a lot more economical to make one of your own since you can find materials around the house to make one. You can use lumbar rolls at work, at home or in the car.

1. Determine the right size for your lumbar roll. Sit with your back against a chair and place your forearm between the chair and your lumbar area of the lower back. Push your upper back lightly against the chair, taking most of the pressure off your arm, although your lumbar region should still slightly touch your arm. You should feel comfortable and supported.
2. Locate material you would like to use for your lumbar roll. You can use many different things around your home, such as a folded towel, a shirt, a jacket, small inflatable pillow, a roll of quilted paper towels or a roll of foam.
3. Roll the material to the right size, usually about the size of your forearm. Remember to roll the material smoothly and evenly. Secure with tape. If desired, cover with a pillow case or tape the support to your chair at the level that supports you the best and feels most comfortable.
4. Don't make the roll too big otherwise it will be uncomfortable. It will also push you forward, which doesn't help with support at all. If the roll is uncomfortable, it will not be beneficial.
5. Don't round your back against the lumbar roll or use it too high on your back. Neither one of these situations will be beneficial to your back. Press your upper back against your chair, allowing your lumbar region to naturally curve around the roll. Try not to tilt or crane your neck and head while sitting.

How to Adjust your Chair

Sitting properly in a well-fitted chair helps to limit back strain and discomfort. Since one size does not fit all, purchase a chair that has seat, backrest and armrest adjustments.

Once you have purchased an adjustable chair, make adjustments to provide the best fit. Begin by reviewing the chair manual if it is available. Manuals or instructions are often available on the chair manufacturer’s website. Inspect the chair to determine where the adjustment controls are located.

• Sit in the chair and push your hips back as far as they can go against the chair back.
• Adjust the seat height until your feet are flat on the floor. Your hips should be equal to or slightly higher than your knees with your thighs parallel to the floor.
• Sit evenly on your hips with your weight equally distributed between your thighs and buttocks. If you are sitting on your wallet, remove it.
• Recheck your position to make sure that your hips are still against the chair backrest. There should be 1-3 fingers distance between the back of your knees and the edge of the seat. If you have a seat depth adjustment, adjust the depth of your seat if necessary.
• If you do not have a seat pan depth adjustment, you may be able to reposition the backrest in or out and adjust the angle so that the depth of the seat is better.
• Adjust the backrest height to a comfortable position The seat back should fit into the curves of your back. Make sure your lower back is fully supported. Adjust the lumbar support if you have one, or use a small lumbar support pillow or cushion. Be sure it fits properly and is fits the size of your curve. Improperly fitted pillows or cushions may be worse than no cushion at all.
• Adjust the seat tilt if you have that option. It is usually located on the right side of the chair in front of the seat height adjustment lever. Release the lever to activate the tilt. Follow the instructions in the chair manual to operate the lever.
• Adjust the chair tilt tension so that you can recline the chair by shifting your weight rather than pushing off from your feet or hips. This mechanism is usually found under the seat in front of the pedestal.
• If you prefer not to recline, the chair tilt mechanism can be kept in a locked position or tightened as much as possible.
• Some chairs have a forward seat tilt adjustment that can be engaged to allow the seat to tilt forward. This mechanism is usually found under the right side of the chair near the front edge of the seat. Release the lock to actively engage the seat forward tilt mechanism.
• Adjust the width of the armrests if possible. You should be able to touch them with your arms close by your sides. The armrests should not interfere with your ability to get up and down from your chair.
• Adjust the height of your armrests. Position them at a level where you can place your forearms on the armrests with your shoulders relaxed.
• Adjust the armrest pivot if available to position your arms in a comfortable position.
• Remove your armrests if they do not adjust and are in your way.

Remember to change your position every 20-30 minutes to increase blood circulation, and avoid muscle fatigue

Kenneth Blanchard - One Minute Manager

The One Minute Manager reveals three secrets to productive and efficient managing as told through a young man's search for the perfect managing and leading skills. The One Minute Manager is focused on, not surprisingly, a one minute manager. The man is a venerable leader that is highly spoken of by his employees, his three secrets being the key to his success.

The first secret is One Minute Goals. This involves a meeting of the manager and the employee where goals are agreed on, written down in a brief statement, and occasionally reviewed to ensure that productivity is occurring. This whole process takes a "minute", which truly means it is a quick meeting, however it is not limited to just sixty seconds. The purpose of one minute goal setting is to confirm that responsibilities of each working is understood, understanding that confusion leads to inefficiency and discouragement.

The second secret to one minute managing is one minute praisings. This involves being open with people about their performance. When you catch someone doing something right, a goal of the one minute manager, you praise them immediately, telling them specifically what they did correctly. Pause to allow them to "feel" how good you feel regarding their importance to the organization, and
finish by shaking hands.

The third secret is the one minute reprimand. Being honest with those around you involves reprimanding when a wrong has occurred. The first step is to reprimand immediately and specifically. This is the same as the second secret, and it holds an important aspect of the first secret: it enables an understanding of responsibilities and how to complete them correctly. Following the reprimand, shake hands and remind the person that he or she is important and it was simply their performance that you did not like. The one minute reprimand consists of the reprimand and the reassurance, both being equally important. If you leave the latter out, you will not be liked by those around you and they will attribute mistakes to them being worth less, which is far from the truth.

eBook PDF Link

Aerosmith - Amazing

I kept the right ones out

And let the wrong ones in

Had an angel of mercy to see me through all my sins

There were times in my life

When I was goin' insane

Tryin' to walk through

The pain

When I lost my grip

And I hit the floor

Yeah, I thought I could leave but couldn't get out the door

I was so sick and tired

Of livin' a lie

I was wishin that I

Would die

It's Amazing

With the blink of an eye you finally see the light

It's Amazing

When the moment arrives that you know you'll be alright

It's Amazing

And I'm sayin' a prayer for the desperate hearts tonight

That one last shot's a Permanent Vacation

And how high can you fly with broken wings?

Life's a journey not a destination

And I just can't tell just what tomorrow brings

You have to learn to crawl

Before you learn to walk

But I just couldn't listen to all that righteous talk, oh yeah

I was out on the street,

Just tryin' to survive

Scratchin' to stay

Alive

It's Amazing

With the blink of an eye you finally see the light

It's Amazing

When the moment arrives that you know you'll be alright

It's Amazing

And I'm sayin' a prayer for the desperate hearts tonight

Desperate hearts, desperate hearts

...

Micheal Tse - QiGong

What is Qigong?

Qigong is an ancient Chinese health care system that integrates physical postures, breathing techniques and focused intention.

The word Qigong (Chi Kung) is made up of two Chinese words.

• Qi , pronounced chee, means the life force or vital-energy that flows through all things in the universe.
• Gong, pronounced gung, means accomplishment, or skill that is cultivated through steady practice.
• Together, Qigong (Chi Kung) means cultivating energy. It is a system practiced for health maintenance, healing and increasing vitality.

Qigong is made up of physical postures (moving or stationary), breathing techniques, and focused intentions. Some practices: increase the Qi, circulate it, store it, or use Qi to cleanse and heal the body.

People do Qigong to maintain health, heal their bodies, calm their minds, and reconnect with their spirit. When these three aspects of our being are integrated, it encourages a positive outlook on life and helps eliminate harmful attitudes and behaviors. It also creates a balanced life style, which brings greater harmony, stability, and enjoyment.

Exercises

• Collecting Qi to the Dantian
• Separating the Fog to Look for the Clouds
• Catching Fish by the Side of the Lake
• Golden Dragon Stretches its Claws
• Old Tree with Winding Roots
• Jade Ladder Climbing to the Sky
• Holding the Beautiful Ball
• Looking for Treasure at the Bottom of the Chest
• Child Swinging
• Collecting Qi to the Dantian - Walking

Meditation and Healing for the Body

• Ma Bo Meditation
• Silting Meditation
• Washing the Face
• Shou Gong

eBook PDF Link

Introvert and Stress

One of the biggest differences between introverts and extroverts is how they react to stress.
Some people don’t understand how introverts react to stress. Because of this, they think that all introverts are “neurotic” or mentally ill. Let me explain why this is a misperception.

When extroverts are stressed they “act out”. They may smoke, drink, yell and scream, throw a punch, stomp around or generally raise the roof. Although this behavior is difficult and even obnoxious, it is not considered “mentally ill”.

When introverts are stressed, they withdraw. They do this to recharge their batteries, not because they are neurotic. Introverts need time alone to bring order back into their inner world. They give energy to others and receive energy when alone.

Let’s look at some of the things that can stress introverts.

• Introverts are territorial. Someone cannot take your seat, move your stuff, lean on your desk, ignore your closed door or borrow your clothes without making you very angry.

• Introverts need time alone to recharge their batteries. If denied time alone, you may become irritable and depressed.

• Introverts value privacy. When your boundaries are disregarded, when someone has a loud personal conversation on their cell phone in your captive presence, such as waiting in the checkout line at the grocery store, you can be annoyed and offended.

• Introverts fear failure in public and experience deep humiliation because of it. If the teacher grabs you for a demonstration of a new skill or your spouse puts you on the spot to put a bicycle together it can be extremely stressful.

• Introverts prefer to communicate in writing. They may feel exhausted by too much verbal communication that “isn’t going anywhere”. Introverts hate small talk.

• Introverts like to be prepared. If rushed to present a solution or opinion, they may be extremely uncomfortable and sometimes refuse to do so at all.

What are some of the ways that introverts restore balance?

• Introverts need to spend at least half their time alone for optimal good health

• Introverts love long trips, walks in nature and usually enjoy the company of animals. These activities restore their peace of mind and equilibrium.

• Introverts give energy when they are with people and need to be alone to recharge their batteries.

• Introverts need a room of their own with a door that closes.

• Introverts need to give themselves permission to communicate via email or in writing and to ignore a ringing phone (get a good answering machine).

• Decision making should take place without time pressure if possible. Introverts like to be prepared!

• Introverts hate surprises. It's natural to try and control your own world as much as possible ... learn to let the rest of it go!

If you’re an introvert, it’s important to understand your natural reactions to stress and what you can do to restore your equilibrium. Retreats into self are neither neurotic nor mentally ill. They are a natural restorative to introverts.

Temperament Sorter Results

Your Temperament Sorter Results indicates that your personality type is that of the

Guardian

Guardians are the cornerstone of society, for they are the temperament given to serving and preserving our most important social institutions. Guardians have natural talent in managing goods and services--from supervision to maintenance and supply -- and they use all their skills to keep things running smoothly in their families, communities, schools, churches, hospitals, and businesses.

Guardians can have a lot of fun with their friends, but they are quite serious about their duties and responsibilities. Guardians take pride in being dependable and trustworthy; if there's a job to be done, they can be counted on to put their shoulder to the wheel. Guardians also believe in law and order, and sometimes worry that respect for authority, even a fundamental sense of right and wrong, is being lost. Perhaps this is why Guardians honor customs and traditions so strongly -- they are familiar patterns that help bring stability to our modern, fast-paced world.

Practical and down-to-earth, Guardians believe in following the rules and cooperating with others. They are not very comfortable winging it or blazing new trails; working steadily within the system is the Guardian way, for in the long run loyalty, discipline, and teamwork get the job done right. Guardians are meticulous about schedules and have a sharp eye for proper procedures. They are cautious about change, even though they know that change can be healthy for an institution. Better to go slowly, they say, and look before you leap.

Guardians make up as much as 40 to 45 percent of the population, and a good thing, because they usually end up doing all the indispensable but thankless jobs everyone else takes for granted.

Guardians at Work
As a Guardian, you enjoy working as a valued member of a team, whether you are leading it or following a credible leader. You like to work with people who carry their weight. You appreciate having clear-cut responsibilities and being recognized for your dedication and achievements. Your natural traits are those that employers have traditionally valued - and that successful companies still respect. You are responsible and loyal to an organization once you've signed on.

Establishing and following a familiar daily routine is critical to your well being. In your ideal job, you and your coworkers would all share information so that everyone could remain "on the same page” as projects move forward. Because you genuinely care about the people you work with, your colleagues and your customers appreciate your unassuming kindness.

Robert Fulghum - All I Really Need To Know

All I really need to know about how to live and what to do and how to be I learned in kindergarten. Wisdom was not at the top of the graduate school mountain, but there in the sand pile at school.

These are the things I learned:

• Share everything.
• Play fair.
• Don't hit people.
• Put things back where you found them.
• Clean up your own mess.
• Don't take things that aren't yours.
• Say you're sorry when you hurt somebody.
• Wash your hands before you eat.
• Flush.
• Warm cookies and cold milk are good for you.
• Live a balanced life - learn some and think some and draw and paint and sing and dance and play and work every day some.
• Take a nap every afternoon.
• When you go out in the world, watch out for traffic, hold hands and stick together.
• Be aware of wonder. Remember the little seed in the Styrofoam cup: the roots go down and the plant goes up and nobody really knows how or why, but we are all like that.
• Goldfish and hamsters and white mice and even the little seed in the Styrofoam cup - they all die. So do we.
• And then remember the Dick-and-Jane books and the first word you learned - the biggest word of all - LOOK.

Everything you need to know is in there somewhere. The Golden Rule and love and basic sanitation. Ecology and politics and equality and sane living.

Take any one of those items and extrapolate it into sophisticated adult terms and apply it to your family life or your work or government or your world and it holds true and clear and firm. Think what a better world it would be if we all - the whole world - had cookies and milk at about 3 o'clock in the afternoon and then lay down with our blankies for a nap. Or if all governments had as a basic policy to always put things back where they found them and to clean up their own mess.

And it is still true, no matter how old you are, when you go out in the world, it is best to hold hands and stick together.

Live Your Life!

1. Drink plenty of water.
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3. Eat more foods that grow on trees and plants, and eat less food that is manufactured in plants.
4. Live with the 3 E's -- Energy, Enthusiasm, and Empathy.
5. Make time for prayer and reflection
6. Play more games.
7. Read more books than you did in last year.
8. Sit in silence for at least 10 minutes each day.
9. Sleep for 7 hours.
10. Take a 10-30 minutes walk every day ---- and while you walk, smile.
11. Don't compare your life to others'. You have no idea what their journey is all about.
12. Don't have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
13. Don't over do; keep your limits.
14. Don't take yourself so seriously; no one else does.
15. Don't waste your precious energy on gossip.
16. Dream more while you are awake.
17. Envy is a waste of time. You already have all you need.
18. Forget issues of the past. Don't remind your partner with his/her mistakes of the past. That will ruin your present happiness.
19. Life is too short to waste time hating anyone. Don't hate others.
20. Make peace with your past so it won't spoil the present.
21. No one is in charge of your happiness except you.
22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
23. Smile and laugh more.
24. You don't have to win every argument. Agree to disagree.
25. Call your family often.
26. Each day give something good to others.
27. Forgive everyone for everything.
28. Spend time with people over the age of 70 & under the age of 6.
29. Try to make at least three people smile each day.
30. What other people think of you is none of your business.
31. Your job won't take care of you when you are sick. Your family and friends will. Stay in touch.
32. Do the right things.
33. Get rid of anything that isn't useful, beautiful or joyful.
34. Forgiveness heals everything.
35. However good or bad a situation is, it will change.
36. No matter how you feel, get up, dress up and show up.
37. The best is yet to come.
38. When you awake alive in the morning, don’t take it for granted – embrace life.
39. Your inner most is always happy. So, be happy.
40. Enjoy LIFE!

Benjamin Franklin - Thirteen Virtues

Temperance: Eat not to dullness; drink not to elevation.

Silence: Speak not but what may benefit others or yourself; avoid trifling conversations.

Order: Let all your things have their places; let each part of your business have its time.

Resolution: Resolve to perform what you ought; perform without fail what you resolve.

Frugality: Make no expense but to do good to others or yourself; that is, waste nothing.

Industry: Lose not time; be always employed in something useful; cut off all unnecessary actions.

Sincerity: Use no hurtful deceit; think innocently and justly; speak accordingly

Justice: Wrong none by doing injuries or omitting the benefits that are your duty.

Moderation: Avoid extremes; forbear resenting injuries so much as you think you deserve.

Cleanliness: Tolerate no uncleanliness in body, clothes or habitation.

Tranquility: Be not disturbed at trifles or accidents common or unavoidable.

Chastity: Rarely use venery but for health or offspring; never to dullness, weakness, or the injury of your own or another’s peace or reputation.

Humility: Imitate Jesus and Socrates.

Robert Green - 48 Laws of Power

LAW #1 NEVER OUTSHINE THE MASTER
Always make those above you feel comfortably superior. In your desire to please or impress them,do not go too far in displaying your talents or you might accomplish the opposite -inspire fear and insecurity. Make your masters appear more brilliant than they are and you will attain the heights of power.

LAW #2 NEVER PUT TOO MUCH TRUST IN FRIENDS, LEARN HOW TO USE ENEMIES
Be wary of friends -they will betray you more quickly, for they are easily aroused to envy. They also become spoiled and tyrannical. But hire a former enemy and he will be more loyal than a friend, because he has more to prove. In fact,you have more to fear from friends than from enemies. If you have no enemies, find away to make them.

LAW #3 CONCEAL YOUR INTENTIONS
Keep people off-balance and in the dark by never revealing the purpose behind your actions. If they have no clue what you are up to,they cannot prepare a defense. Guide them far enough down the wrong path, envelop them in enough smoke, and by the time they realize your intentions, it will be too late.

LAW #4 ALWAYS SAY LESS THAN NECESSARY
When you are trying to impress people with words, the more you say, the more common you appear, and the less in control. Even if you are saying something banal, it will seem original if you make it vague, open-ended, and sphinx-like. Powerful people impress and intimidate by saying less. The more you say, the more likely you
are to say something foolish.

LAW #5 SO MUCH DEPENDS ON REPUTATION - GUARD IT WITH YOUR LIFE
Reputation is the cornerstone of power. Through reputation alone you can intimidate and win; once it slips, however, you are vulnerable, and will be attacked on all sides. Make your reputation unassailable. Always be alert to potential attacks and thwart them before they happen. Meanwhile, learn to destroy your enemies by
opening holes in their own reputations. Then stand aside and let public opinion hang them.

LAW #6 COURT ATTENTION AT ALL COST
Everything is judged by its appearance; what is unseen counts for nothing. Never let yourself get lost in the crowd, then, or buried in oblivion. Stand out. Be conspicuous, at all cost. Make yourself a magnet of attention by appearing larger, more colorful, more mysterious than the bland and timid masses.

LAW #7 GET OTHERS TO DO THE WORK FOR YOU, BUT ALWAYS TAKE THE CREDIT
Use the wisdom, knowledge, and leg work of other people to further your own cause. Not only will such assistance save you valuable time and energy, it will give you a god-like aura of efficiency and speed. In the end your helpers will be forgotten and you will be remembered. Never do yourself what others can do for you.

LAW#8 MAKE OTHER PEOPLE COME TO YOU - USE BAIT IF NECESSARY
When you force the other person to act, you are the one in control. It is always better to make your opponent come to you, abandoning his own plans in the process. Lure him with fabulous gains -then attack. You hold the cards.

LAW #9 WIN THROUGH YOUR ACTIONS, NEVER THROUGH ARGUMENT
Any momentary triumph you think you have gained through argument is really a Pyrrhic victory. The resentment and ill will you stir up is stronger and lasts longer than any momentary change of opinion. It is much more powerful to get others to agree with you through your actions, without saying a word. Demonstrate, do
not explicate.

LAW#10 INFECTION: AVOID THE UNHAPPY AND UNLUCKY
You can die from someone else's misery -emotional states are as infectious as diseases. You may feel you are helping the drowning man but you are only precipitating your own disaster. The unfortunate sometimes draw misfortune on themselves; they will also draw it on you. Associate with the happy and fortunate instead.

LAW #11 LEARN TO KEEP PEOPLE DEPENDENT ON YOU
To maintain your independence you must always be needed and wanted. The more you are relied on, the more freedom you have. Make people depend on you for their happiness and prosperity and you have nothing to fear. Never teach them enough so that they can do without you.

LAW #12 USE SELECTIVE HONESTY AND GENEROSITY TO DISARM YOUR VICTIM
One sincere and honest move will cover over dozens of dishonest ones. Open-hearted gestures of honesty and generosity bring down the guard of even the most suspicious people. Once your selective honesty opens a hole in their armor, you can deceive and manipulate them at will. A timely gift -a Trojan horse- will serve the same
purpose.

LAW #13 WHEN ASKING FOR HELP, APPEAL TO PEOPLE'S SELF-INTEREST,
NEVER TO THEIR MERCY OR GRATITUDE
If you need to turn to an ally for help, do not bother to remind him of your past assistance and good deeds. He will find away to ignore you. Instead, uncover something in your request, or in your alliance with him, that will benefit him, and emphasize it out of all proportion. He will respond enthusiastically when he sees something to be gained for himself.

LAW #14 POSE AS A FRIEND, WORK AS A SPY
Knowing about your rival is critical. Use spies to gather valuable information that will keep you a step ahead. Better still: Play the spy yourself. In polite social encounters, learn to probe. Ask indirect questions to get people to reveal their weaknesses and intentions. There is no occasion that is not an opportunity for artful spying.

LAW #15 CRUSH YOUR ENEMY TOTALLY
All great leaders since Moses have known that a feared enemy must be crushed completely. (Sometimes they have learned this the hard way.) If one ember is left alight, no matter how dimly it smolders, a fire will eventually breakout. More is lost through stopping halfway than through total annihilation: The enemy will recover, and will seek revenge. Crush him, not only in body but in spirit.

LAW #16 USE ABSENCE TO INCREASE RESPECT AND HONOR
Too much circulation makes the price go down: The more you are seen and heard from, the more common you appear. If you a real ready established in a group, temporary withdrawal from it will make you more talked about, even more admired. You must learn when to leave. Create value through scarcity.

LAW #17 KEEP OTHERS IN SUSPENDED TERROR: CULTIVATE AN AIR OF UNPREDICTABILITY
Humans are creatures of habit with an insatiable need to see familiarity in other people's actions. Your predictability gives them a sense of control. Turn the tables: Be deliberately unpredictable. Behavior that seems to have no consistency or purpose will keep them off-balance, and they will wear themselves out trying to explain your moves. Taken to an extreme, this strategy can intimidate and terrorize.

LAW #18 DO NOT BUILD FORTRESSES TO PROTECT YOURSELF-ISOLATION IS DANGEROUS
The world is dangerous and enemies are everywhere -everyone has to protect themselves. A fortress seems the safest. But isolation exposes you to more dangers than it protects you from -it cuts you off from valuable information, it makes you conspicuous and an easy target. Better to circulate among people, find allies, mingle. You are shielded from your enemies by the crowd.

LAW #19 KNOW WHO YOU'RE DEALING WITH - DO NOT OFFEND THE WRONG PERSON
There are many different kinds of people in the world, and you can never assume that everyone will react to your strategies in the same way. Deceive or outmaneuver some people and they will spend the rest of their lives seeking revenge. They are wolves in lambs' clothing. Choose your victims and opponents carefully, then- never offend or deceive the wrong person.

LAW #20 DO NOT COMMIT TO ANYONE
It is the fool who always rushes to take sides. Do not commit to any side or cause but yourself. By maintaining your independence, you become the master of others- playing people against one another, making them pursue you.

LAW #21 PLAY A SUCKER TO CATCH A SUCKER - SEEM DUMBER THAN YOUR MARK
No one likes feeling stupider than the next person. The trick, then, is to make your victims feel smart -and not just smart, but smarter than you are. Once convinced of this, they will never suspect that you may have ulterior motives.

LAW #22 USE THE SURRENDER TACTIC: TRANSFORM WEAKNESS INTO POWER
When you are weaker, never fight for honor's sake; choose surrender instead. Surrender gives you time to recover, time to torment and irritate your conqueror, time to wait for his power to wane. Do not give him the satisfaction of fighting and defeating you -surrender first. By turning the other cheek you infuriate and unsettle him. Make surrender a tool of power.

LAW #23 CONCENTRATE YOUR FORCES
Conserve your forces and energies by keeping them concentrated at their strongest point. You gain more by finding a rich mine and mining it deeper, than by flitting from one shallow mine to another -intensity defeats extensity every time. When looking for sources of power to elevate you, find the one key patron,the fat cow who
will give you milk for a long time to come.

LAW #24 PLAY THE PERFECT COURTIER
The perfect courtier thrives in a world where everything revolves around power and political dexterity. He has mastered the art of indirection; he flatters, yields to superiors, and asserts power over others in the most oblique and graceful manner. Learn and apply the laws of courtiership and there will be no limit to how far you can rise in the court.

LAW #25 RE-CREATE YOURSELF
Do not accept the roles that society foists on you. Re-create yourself by forging a new identity, one that commands attention and never bores the audience. Be the master of your own image rather than letting others define it for you. Incorporate dramatic devices into your public gestures and actions -your power will be enhanced and your character will seem larger than life.

LAW #26 KEEP YOUR HANDS CLEAN
You must seem a paragon of civility and efficiency: Your hands are never soiled by mistakes and nasty deeds. Maintain such a spotless appearance by using others as scapegoats and cats-paws to disguise your involvement.

LAW #27 PLAY ON PEOPLE'S NEED TO BELIEVE TO CREATE A CULT-LIKE FOLLOWING
People have an overwhelming desire to believe in something. Become the focal point of such desire by offering them a cause, a new faith to follow. Keep your words vague but full of promise; emphasize enthusiasm over rationality and clear thinking. Give your new disciples rituals to perform, ask them to make sacrifices on your behalf. In the absence of organized religion and grand causes, your new belief system will bring you untold power.

LAW #28 ENTER ACTION WITH BOLDNESS
If you are unsure of a course of action, do not attempt it. Your doubts and hesitations will infect your execution. Timidity is dangerous: Better to enter with boldness. Any mistakes you commit through audacity are easily corrected with more audacity. Everyone admires the bold; no one honors the timid.

LAW #29 PLAN ALL THE WAY TO THE END
The ending is everything. Plan all the way to it, taking into account all the possible consequences, obstacles, and twists of fortune that might reverse your hard work and give the glory to others. By planning to the end you will not be overwhelmed by circumstances and you will know when to stop. Gently guide fortune and help determine the future by thinking far ahead.

LAW #30 MAKE YOUR ACCOMPLISHMENTS SEEM EFFORTLESS
Your actions must seem natural and executed with ease. All the toil and practice that go into them, and also all the clever tricks, must be concealed. When you act, act effortlessly, as if you could do much more. Avoid the temptation of revealing how hard you work -it only raises questions. Teach no one your tricks or they will be used against you.

LAW #31 CONTROL THE OPTIONS: GET OTHERS TO PLAY WITH THE CARDS YOU DEAL
The best deceptions are the ones that seem to give the other person a choice: Your victims feel they are in control, but are actually your puppets. Give people options that come out in your favor whichever one they choose. Force them to make choices between the lesser of two evils, both of which serve your purpose. Put them on the horns of a dilemma: They are gored wherever they turn.

LAW #32 PLAY TO PEOPLE'S FANTASIES
The truth is often avoided because it is ugly and unpleasant. Never appeal to truth and reality unless you are prepared for the anger that comes from disenchantment. Life is so harsh and distressing that people who can manufacture romance or conjure up fantasy are like oases in the desert: Everyone flocks to them. There is great
power in tapping into the fantasies of the masses.

LAW #33 DISCOVER EACH MAN'S THUMBSCREW
Everyone has a weakness, a gap in the castle wall. That weakness is usually an insecurity, an uncontrollable emotion or need; it can also be a small secret pleasure. Either way, once found, it is a thumbscrew you can turn to your advantage.

LAW #34 BE ROYAL IN YOUR OWN FASHION: ACT LIKE A KING TO BE TREATED LIKE ONE
The way you carry yourself will often determine how you are treated: In the long run, appearing vulgar or common will make people disrespect you. For a king respects himself and inspires the same sentiment in others. By acting regally and confident of your powers, you make yourself seem destined to wear a crown.

LAW #35 MASTER THE ART OF TIMING
Never seem to be in a hurry- hurrying betrays a lack of control over yourself, and overtime. Always seem patient,as if you know that everything will come to you eventually. Become a detective of the right moment; sniff out the spirit of the times, the trends that will carry you to power. Learn to stand back when the time is not yet ripe, and to strike fiercely when it has reached fruition.

LAW #36 DISDAIN THINGS YOU CANNOT HAVE: IGNORING THEM IS THE BEST REVENGE
By acknowledging a petty problem you give it existence and credibility. The more attention you pay an enemy, the stronger you make him; and a small mistake is often made worse and more visible when you try to fix it. It is sometimes best to leave things alone. If there is something you want but cannot have, show contempt for it. The less interest you reveal, the more superior you seem.

LAW #37 CREATE COMPELLING SPECTACLES
Striking imagery and grand symbolic gestures create the aura of power -everyone responds to them. Stage spectacles for those around you, then, full of arresting visuals and radiant symbols that heighten your presence. Dazzled by appearances, no one will notice what you are really doing.

LAW #38 THINK AS YOU LIKE BUT BEHAVE LIKE OTHERS
If you make a show of going against the times, flaunting your unconventional ideas and unorthodox ways, people will think that you only want attention and that you look down upon them. They will find away to punish you for making them feel inferior. It is far safer to blend in and nurture the common touch. Share your
originality only with tolerant friends and those who are sure to appreciate your uniqueness.

LAW #39 STIR UP WATERS TO CATCH FISH
Anger and emotion are strategically counterproductive. You must always stay calm and objective. But if you can make your enemies angry while staying calm yourself, you gain a decided advantage. Put your enemies off-balance: Find the chink in their vanity through which you can rattle them and you hold the strings.

LAW #40 DESPISE THE FREE LUNCH
What is offered for free is dangerous -it usually involves either a trick or a hidden obligation. What has worth is worth paying for. By paying your own way you stay clear of gratitude, guilt, and deceit. It is also often wise to pay the full price -there is no cutting corners with excellence. Be lavish with your money and keep it circulating, for generosity is a sign and a magnet for power.

LAW #41 AVOID STEPPING INTO A GREAT MAN'S SHOES
What happens first always appears better and more original than what comes after. If you succeed a great man or have a famous parent, you will have to accomplish double their achievements to outshine them. Do not get lost in their shadow, or stuck in a past not of your own making: Establish your own name and identity by
changing course. Slay the overbearing father, disparage his legacy, and gain power by shining in your own way.

LAW #42 STRIKE THE SHEPHERD AND THE SHEEP WILL SCATTER
Trouble can often be traced to a single strong individual -the stirrer, the arrogant underling, the poisoner of goodwill. If you allow such people room to operate, others will succumb to their influence. Do not wait for the troubles they cause to multiply, do not try to negotiate with them -they are irredeemable. Neutralize their influence fry isolating or banishing them. Strike at the source of the trouble and the sheep will scatter.

LAW #43 WORK ON THE HEARTS AND MINDS OF OTHERS
Coercion creates a reaction that will eventually work against you. You must seduce others into wanting to move in your direction. A person you have seduced becomes your loyal pawn. And the way to seduce others is to operate on their individual psychologies and weaknesses. Soften up the resistant by working on their emotions,
playing on what they hold dear and what they fear. Ignore the hearts and minds of others and they will grow to hate you.

LAW #44 DISARM AND INFURIATE WITH THE MIRROR EFFECT
The mirror reflects reality, but it is also the perfect tool for deception: When you mirror your enemies, doing exactly as they do, they cannot figure out your strategy. The Mirror Effect mocks and humiliates them, making the mover react. By holding up a mirror to their psyches, you seduce them with the illusion that you share their values; by holding up a mirror to their actions, you teach them a lesson. Few can resist the power of the Mirror Effect.

LAW #45 PREACH THE NEED FOR CHANGE, BUT NEVER REFORM TOO MUCH AT ONCE
Everyone understands the need for change in the abstract, but on the day-to-day level people are creatures of habit. Too much innovation is traumatic, and will lead to revolt. If you are new to a position of power, or an outsider trying to build a power base, make a show of respecting the old way of doing things. If change is necessary, make it feel like a gentle improvement on the past.

LAW #46 NEVER APPEAR TOO PERFECT
Appearing better than others is always dangerous, but most dangerous of all is to appear to have no faults or weaknesses. Envy creates silent enemies. It is smart to occasionally display defects, and admit to harmless vices, in order to deflect envy and appear more human and approachable. Only gods and the dead can seem perfect with impunity.

LAW #47 DO NOT GO PAST THE MARK YOU AIMED FOR; IN VICTORY, LEARN WHEN TO STOP
The moment of victory is often the moment of greatest peril. In the heat of victory, arrogance and over confidence can push you past the goal you had aimed for, and by going too far, you make more enemies than you defeat. Do not allow success to go to your head. There is no substitute for strategy and careful planning. Set a goal, and when you reach it, stop.

LAW #48 ASSUME FORMLESSNESS
By taking a shape, by having a visible plan, you open yourself to attack. Instead of taking a form for your enemy to grasp, keep yourself adaptable and on the move. Accept the fact that nothing is certain and no law is fixed. The best way to protect yourself is to be as fluid and formless as water; never bet on stability or lasting order. Everything changes.