 direct contrast material into predetermined
vascular regions (IS, 16). The author is awaie that
most gravitational effects of the type described above
may be considered as "systemic", meaning that the
mass of any individual molecule is so small that the
gravitational force is apparent only on large, concen·
trated collections of molecules of different masses. However, this view could then also be applied to the
chemical potential whose activity coefficient is depen·
dent on concentration. For example, the gravitational
effect of external sea water on distribution of blood in
a whale, 70 m deep in the sea, should not be regaided
as simply an effect of the weight of water. It is the
gradient between reactants that counts in any concept
of potential. The main message of this discussion on gravity is
that this factor must not be neglected in considering
the truely "systemic" BCEC reactions. VICC, e.g.,
represents an addi!Umal electrogenic circulatory system in·
regrated with the mechanical bulk transport system of
blood and lymph circulation. Ionars and ergonBIS may
present small but important volume-pressure and
gravitational forces. The effects of even small gradi·
ents in vivo are partieulaiiy influenced by the factor of
time. The "electrochemical" simplified Equation
XIII: 6 is practical and useful in most in vitro reac
tions. In biology, when reactions in vivo take place in
highly specialized matrices and over long time periods,
aU four energy components of the total physicochemi·
cal potential must be considered. The term "electro
chemical" is, however, often used in the broad sense
of "physicochemical" when electric and chemical en·
ergies are dominating. D. Ergonic energy
The principle of BCEC makes it neceswy also to
consider the interactions of noncharged species as an
integrated factor in closed circuit functions. These
interactions lead us to the following considerations:
Whereas an ion is electrically charged, the electrical
state of an ergon is internally balanced but electrically
unstable. Ergons, like ions, are carriers of physicoche·
mical energy. The total energy of an ergonic species e
might then be expressed:
1', =.tt~+RTlna, +[z,.FEJ*+ V,P+m,gh (Eq. XIII: 8). The total ergonic energy has the electric component
I 58 Energetics, ionars and ergonars = [z,.FE)*.<|eot_id|><|begin_of_text|>Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        One of the most important nonionic
compounds, water, can be transported in a closed
electric circut in a matrix lined with fixed charges. The
mechanism of transport we can particularly refer to is
evidently in the first hand represented by Type I
(anomalous ) electroosmos is (Chapter IX). Dielectrics
other than water may evidently also move in an electric
field. This possibility will be demonstrated experimen
tally in Chapter XIII. It is now suggested that the presence of vesicles in
the endothelial cells indicates a mechanism of inter
electrodic transfer of energy which is in addition to
the mechanism of ionic transfer already proposed in
Fig. XU: 30. Fig. XU: 3la shows the membranes of
an endothelial cell and outlines. he suggested princi
ple, that redox reactions lead to the development of
basement membrane and fibrin ftlm as "external" pro-
INTERIOII Of CAPIUARY WALL
BLOOD
r. - LCotf>odle l. l. )( )(~. rf"" -"' '\ AnocUe Fig. XII: 31. (a) Suggested mechanism of energy
transfer over capillary walls in addition to ionic
transports illustrated in Fig. XII: 30. Endothelial
cells are provided with electrode equivalent sites for
reversible redox reactions at the outer and inner sur·
faces of the endothelial cell membranes. As in any
electrophoretic system, reaction products will de\•el·
op at the electrode surfaces. It is. uggested that the
basement membrane and the endothelial fibrin film
have developed from reactions at the. exterior"
electrode surfaces. Vesicles are explained as non
ionic collections of products of electrode reaclions,
transported between the inner electrode surfaces,
comparable to electrogenic transport of water in
electroosmosis. (h) A vesicle produced at the inner
surface of an endothelial cell is transported as an
ergonar (see Chapter XIII) throuP, the cytoplasm,
provided with matrix properties which permit inter
electrode transport of dielectrics. On arrival at the
opposite electrode. the nonionic comoound may ion·
ize by a second electrode reaction. This pinocytotic. pure" transport of water may be combined with hy·
dration of, e. g., cationic compounds leading to en·
hanced transpon of a variety of vesicular contents. R \. /-V. icular conecti«< of edox.,. non toni: compound
mecti•tora Tr~,: • ~ (ergonlll") e.<|eot_id|><|begin_of_text|>
Q: What is the mechanism of interelectrodic transfer of energy in the VICC system?,
A: It is suggested that the presence of vesicles in the endothelial cells indicates a mechanism of interelectrodic transfer of energy, which is in addition to the mechanism of ionic transfer already proposed in Fig. XU: 30.
Q: What is the purpose of the endothelial cells in the VICC system?,
A: The endothelial cells are provided with electrode equivalent sites for reversible redox reactions at the outer and inner surfaces.
Q: What is the difference between ionic and ergonic energy?,
A: Ions carry an excess of electric charge immediately available for short and long distance reactions, whereas ergons do not "waste" their electric energy immediately and can only release it at suitable sites of reaction.
Q: What is the role of gravity in the BCEC system?,
A: Gravity is an important and often overlooked factor that can influence the distribution of blood flow and the development of certain biological processes.
Q: What is the significance of the presence of water in the BCEC system?,
A: Water is a non-ionic compound that can be transported in a matrix and is used as a matrix material to support the electrogenic transport of nonionic material.<|eot_id|><|begin_of_text|>The asterisk means that this energy is
utilized only under certain conditions. One may expect
this utiliz.ation as a result either of redox reactions or of
an externally induced imbalance of the electronic state
of the ergoo by mechanisms involved in the creation of
electronegat ivity. Eq. XIII: I, 8, being nonstoichiometric, do not
dearly express the internal relations between the pai·
tial energy factors of an ion or an ergon. Temperature,
for example, is formed incorporated only in the ex
pression for chemical potential. At the same time it is
evident that temperature also affects pressure- volume
and electrical potential. Pressure-volume, moreover, is
closely related to gravity and to chemical and electrical
potentials. In a visual attempt to bridge these inadequacies, the
physicochemical potential is presented graphically in
Fig. Xlli: 2 as tetrahedrons of ionic and ergonic ener·
gies. The energy components of }lj aie present in
BCEC systems as ionars (n · Jti) and ergonais (n · Jt,). The interdependence of energy factors (1-4) of ions
and the respective energy factors (1-4•) of ergons is
demonstrated. The total amount of energy is repre
sented by the volume of the tetrahedron. The relative
magnitudes of the different energy components are
represented by its shape. Each of these energies may
vary in a positive or negative direction, as indicated by
negative aod positive vectors of force (arrows). A value
for each of the energy components is necessary, as a
tetrahedron must always have volume. The factor
(z,.FE)* of an ergon is to be regarded as potentially
available energy, despite balancing internal electrical
forces. This formulation is appropriate because of the
inherent tendency of an ergon to transform into an
electrochemical reactant in a suitable surrounding. The tendency of an ergon to carry excess balanced
charge is indicated by dashed arrows. Because a
change of any one of the four energies will affect the
shape of the tetrahedron, the model illustrates the
interdependence of all the energetic components. E. Conversion of ionic and
ergomc energy
The energy of ions and ergons is utilized in the activa
tion of BCEC systems (Fig. XIII: 2). These energy
carriers then appear in collections as iooars and ergon·
ars. They are further dependent on each other and on
the structural and functional chBiacteristics of BCEC
channels. lonars and ergonars change their shapes and
densities :concentration


 His Love  is so Great  in Its Power,
His own  Heart  enfolds  us in Flame;
And  His  Glorious  Cosmic  Light  Rays
Cut us Free  in Victory's  Name! This  Being  from  the  Great  Great  Silence,
The Divine  Director  so True,
Is Authority  o'er  our  Life  Streams  —
He commands  the  Ascension  too,
For all who  will  give  Obedience
And  adore  the  "Mighty  I AM"! He clothes  us in Raiment  of Splendor,
Now  we hold  His  Own  Blessed  Hand! He fires  us too  with  His  Feeling,
Blazing  forth  here,  His  Great  Command-
Each  Word,  a "Cup"  of His  Power,
To help  us accomplish  Life's  Plan! THE  GREAT  GREAT  SILENCE  xxi
Of Wisdom,  He  is the Director,
His Gifts  all the  Powers  of Light,
We enfold  Him  in Love  forever,
And  are  charged  with  His  own  Great  Mightl
He is Friend,  Defender  and  Champion,
Makes  us Victors  by His  Heart's  Love! He is Real! Transcendent! Eternal! He directs  all below  and  above! Great  Beloved  Divine  Director,
God's  Presence  — among  men  He moves! He is Glorious! Supreme! All  Master! The Law  of the  Silence,  He  proves! Come  enter  now  into  His  Wisdom,
Accept  all the  Help  that  He  gives! His Glorious  Light  Rays  are  blazing—
And  through  Them  in us, He now  lives! CONTENTS
DISCOURSE  PAGE
I Los  Angeles,  CA  January  10, 1937. .. 1
II San  Francisco,  CA  February  13, 1937. . 12
III Dallas,  TX  March  2, 1937  21
IV New  York  City,  NY  April  21, 1937  30
V New  York  City,  NY  May  4, 1937  53
VI Philadelphia,  PA  May  23,  1937  61
VII Detroit,  MI June  7, 1937  72
VIII Private  Dictation  June  19,  1937  85
IX Los  Angeles,  CA  July  11, 1937  107
X San  Francisco,  CA  August  1, 1937  121
XI Seattle,  WA  August  11, 1937. .. 134
XII Seattle,  WA  August  15, 1937... 154
XIII  New  Bedford,  MA  September  18,1937. 160
XIV Boston,  MA  September  30,1937. 180
XV Miami,  FL November  21, 1937. 187
XVI Los  Angeles,  CA  December  22, 1937 . 208
XVII  San  Francisco,  CA  February  6, 1938. . 228
XVIII  Cleveland,  OH  March  6, 1938  248
XIX Detroit,  MI April  24,  1938  278
XX Denver,  CO  June  19,  1938  306
XXI Oakland,  CA  August  21, 1938.. . 320
XXII  Seattle,  WA  September  25,1938 . 345
XXIII  Washington,  D.C.  November  13, 1938. 365
XXIV  Los  Angeles,  CA  January  8, 1939  384
XXV  Chicago,  IL April  16, 1939  409
xxiii "I AM"  DISCOURSES
By THE  GREAT  DIVINE  DIRECTOR
DISCOURSE  I
Los ANGELES,  CALIFORNIA  January  10, J937
In memory  of all the Love  which  has  been  poured  out
to the Host  of Ascended  Masters,  and  in the recognition
which  has been  given  Each  One,  do you  realize,  Precious
Ones  of the Light,  that  is a power  of the activity  of your
attention  which  has  been  required? We  have  been  wait-
ing for that  throuout  the centuries,  to direct  forth  the Cur-
rents  of Energy  which  will  help  you  to hold  your  attention
more  firmly,  not only  upon  your  "I AM  Presence";  but on
the Requirements  for which  you  issue  the Decrees,  that
produce  Happiness  and  Perfection  in your  world. Unless  you  saw,  from  the  Inner  standpoint,  the  enor-
mous  effect  of a body  of the Children  of Light,  as you have
here tonight,  issuing  a Decree  for blessing  all mankind,
you could  not possibly  comprehend  what  it means. Natu-
rally,
you gain  from  That  Decree  which  calls  forth  a Def-
inite  Light  Energy. Notice,  did  you  ever  hear  that  term
before—Light  Energy ? I tell you,  We are entering  into  a Greater  Activity  than
you have  ever  known;  and  that  is why,  I call  your  atten-1 2 THE  "7 AM"  DISCOURSES
tion to these  Certain  Expressions  which  We shall  use in the
future;  to give  you  a greater  conviction  and  quicken  into
action,  the Qualities  which  We  have  anchored  within  your
feeling  world,  to produce  Harmony  and  Perfection  for
you. You  will  not  have  the  difficulty  from  New  Year  s
Day on, in holding  firm  to the Light  within  your  feeling,
which  you  have  had  in the past  year. While  it is true,  you
are Beacon  Lights  in the world  of mankind's  creation;  yet,
even  though  That  Light  grows  greater,  you  shall  not  be
affected  by discordant  things. That  Light  will  ere long,  be
strong  enough  in Its Own  Radiance,  as It goes  forth—to
repel  every  discordant  thing  which  attempts  to touch  your
world. Will  you  please  accept  It, as a Powerful  Activity
from  tonight—acting  within  your  world,  your  body,  your
mental  activity ? Is it not curious  in the beginning  of This  Activity  of the
Messengers,  quite  a number  of people  thought,  it was  just
another  flash  which  would  be soon  passing  out? Well  you
have  not yet become  quite  well  enough  acquainted  with  the
Ascended  Masters,  to realize  They  do not start  something,
which  They  do not see the way  to finish! So, today,  you  are entering  into  an opportunity  which
will not only  bring  you  Happiness  and  Freedom;  but  will
enable  you  to render  a Service  Transcendent  beyond  even
your  fondest  expectations  now;  and  I say to you,  Beloved
Ones,  never  was  mankind  so favored. You,  today  have
every  opportunity  which  the  Heart  can  desire,  as It is
bursting  Its bonds  and  entering  Its Freedom. Think  how DISCOURSE  III  3
long,  the Heart  has  been  held  in bondage  to the intellect. What  a Service  was  rendered  by Beloved  Saint  Germain,
when  He brought  This  Knowledge  of the "I AM  Presence"
forth  to mankind! In the number  today,  who  are earnestly
applying  the Law  of the "I AM  Presence,"  what  a Service
has been  rendered  to mankind  and  the Earth! I give  My
Gratitude  to you,  the Light  having  expanded  thru  you,
for being  able  to accept  and  apply  This  Knowledge;  which
We are as anxious  for you  to have,  as you  could


Accomplishment  by the Harmony,  the Love  and  Kindness
which  you  have  released  here. Do you  clearly  and  fully
understand  yet, the Release  of your  energy  thru  the atomic
structure  of your  body,  is imperative  in Our  need  today. We must  have  a contact  thru  the  physical  substance  of
Earth. 228 DISCOURSE  XVIII  229
We have  left this  octave  and  it is mankind  who  has cre-
ated these  conditions. Individuals  must  of their  own  voli-
tion release  energy  thru  the human  structure;  which  makes
it possible  for Us to give  the Assistance  mankind  needs. It
would  be impossible,  and  I say  so frankly,  for people  of
their  own  volition,  without  Our  Assistance  to protect  them-
selves  in America  today. I think  you  do not comprehend  Beloved  Saint  Germain's
Reference  to what  He did  in Europe. It should  have  con-
veyed  to you  the need  of Our  Assistance. The  Law  of Life
is such,  We may  not intrude  Ourselves  upon  you;  much  as
We have  always  wished  to give  Assistance. There  are
enough  in America  understanding,  the Presence—and  each
day the Understanding  is growing  clearer,  for the students
everywhere  to know  the necessity  of releasing  This  Energy. Why  do you  suppose  We  urged,  and  urged,  the use of
these  Decrees. Because  We  found  it the only  and  possibly
the best  manner  of getting  you  to release  the energy,  which
We require. We  amplify  the energy  required,  to perform
This  Service  of Protection  for you  and  America. I think  you
more  clearly  than  ever  before  understand  it. You have  had  the proof  in your  own  experience  here,  of
what  it means  to step  up your  Decrees  and  your  singing
to a certain  tempo,  which  gives  a joyous  Release  of the en-
ergy. Do you  realize  there  is a Balance  in every  activity  of
Life. Your  scales  for weighing  the  precious  metals  are a
very  good  example. When  the Scale  of Life  stands  at Bal-
ance,  all the Forces  of your  Being  are working  Harmoni-255 THE  "I AM99  DISCOURSES
ously  and  to the Greatest  Constructive  Purpose;  but if one
side is at a low  ebb,  then  you  are not working  to the best
advantage. When  your  Decrees  and  songs  lag in tempo,  it
means  you  are not coming  up to the point,  where  you  are
releasing  this Energy  which  We require. I am very  happy  to
make  this  so clear  to you. I want  you  Blessed  Ones  in San  Francisco  and  Los  An-
geles  to know  Our  Feeling. At the close  of this  Class  today,
We feel  that  not in four  hundred  years  have  San  Francisco
and Los Angeles  been  as safe  as they  are today. You  may  all
who  are earnest  and  sincere,  justly  take  credit  for it. I want
you, every  one  who  is sincere  and  in earnest,  to feel  how
great  a part  you  are of This  Mighty  Activity. It does  not make  one  particle  of difference  whether  you
are a frail  lady,  a child,  or a frail  gentleman;  you  can make
your  firm  determined  sincere  Call  to the Presence,  and  it
is the imperative  need. It is the Intensity  and  Honesty  of
Purpose,  which  is needed  so greatly  today;  because  the at-
mosphere  of the world  is charged  with  deceit. In the outer
activities  of mankind,  many  people  have  conceived  the idea,
if one were  a little  sharper  and  more  alert  in his employing
of shrewd  business  activities,  and  could  put something  over
on another,  it was  all right. THAT  DAY  HAS  PASSED,
BELOVED  ONES,  FOREVER  FROM  THE  EARTH;
AND  NO  ONE  WILL  EVER  AGAIN  SUCCEED  IN
THE  FUTURE  WHO  PRACTICES  DECEIT. Whether  it be in achievement  or your  business  activity
of the  outer  world,  the Balance  of the  Scales  of Life,  is DISCOURSE  XVIII  231
going  to be compelled  by the Great  Cosmic  Light. You
will remember  this  for  some  years  to come. You  can
scarcely  hope  for things  to be Miraculously  Transformed;
but you  can enter  into  Great  Harmony  and  Perfection,  re-
gardless  of many  of mankind  who  must  still  make  Appli-
cation. YOU  CANNOT  HAVE  PERFECTION,  YOU
CANNOT  HAVE  FREEDOM,  WITHOUT  YOUR
OWN  EARNEST  SINCERE  APPLICATION. THAT
IS YOUR  PART  OF  THE  BALANCE  TO  LIFE. Life has  been  supplying  you  with  Energy  all thru  the
centuries  and  what  have  you  given  back  to Life. The  only
Judge  of that  is your  Higher  Mental  Body. It has  a Full
and Complete  Record,  as to the Constructive  or destructive
activities  which  you  have  served. After  all which  has been  said,  I am quite  sure  now,  you
realize  not one  human  Being  can  be Free,  who  refuses  to
give obedience  to Our  Humble  Requests  and  maintain
Harmony  in the feeling. Let  us draw  a crude  illustration. In your  electrical  power  house  which  supplies  the current
of energy  for your  cities,  if the wheels  and  other  things  in
that mechanism  were  out of order,  how  long  do you  think
you would  have  your  electricity  or Light. Your  feeling
world  represents  identically  die same  thing  to you;  because
it is your  Power-house. If it is in turmoil  and  you  are dis-
turbed,  then  how  can  the Light  within  you  go forth  and
harmonize  and  accomplish  what  you  wish. You do not know  what  I know,  but I shall  tell you  some-
thing  today;  and  if you  care  to believe  Me,  you  will  see in 232 THE  "I AM99  DISCOURSES
contemplation,  how  True  It is. Do you  think  it is just your
physical  efforts  which  accomplish  things  in the  outer
world. Beloved  Ones,  it is the Light,  the Energy  of your
Presence,  which  goes  forth  before  you  and  accomplishes
what  you  desire. When  you  realize  Harmony  is the IM-
PERATIVE  thing  in your  feeling,  so this energy  may  flow
forth  and  go out in Its Full  Power,  Its Purity,  Its Perfection;
then  you  will  have  no difficulty  in making  yourself  success-
ful in your  outer  efforts,  in the outer  world. Until  mankind
understands  that,  the people  will  go on in their  distress  and
limitations. As students  today,  there  is no longer  the slightest  excuse
for you  not having  what  you  need  for your  happiness  and
comfort. You  should  be able  to govern  the vibratory  action
about  you,  and  call  forth  the Power  of your  Presence,  to
draw  about  you  the effects  or things  your  Heart  craves. You might  say:  "How  about  our  families  who  do not
agree  with  us". That  is a very  important  point. The  True
Understanding  of This  Presence  is the Greatest  Harmoniz-
ing Perfecting  Activity  in the Entire  Universe. Now  why
have  so many  seeming  disagreements  occurred


, in which bathers dive into holes
in the ice, the hard-core amon g them staying in the water for several
minutes. About four years ago, Appelber g met the long-time yoga
exponent, phys iotherapist, and research scientist Simon Borg-Olivier. Olivier ’s message boiled down to the simple principle: breathe less, stretch
less (while getting more flexible), eat less, and move from the core. He
taught Appelber g about the Bohr effect, the dilation of blood vessels, and
the body’ s response to CO2. In particular, Olivier explained  how to balance
the ANS  using the breath, stimulating the parasympathetic, vagal branch
with the exhalation. Appelber g decided to change his breathing practice to include a simple
prolonged exhal e and breath holding after exhalation. He had been a winter
swimmer for 20 years and his ability to adapt to the cold had never been
particularly great. That winter, having adjusted his breathing, ice swimming
was a little easier. The following year, he tried applying the slow  exhalation
in the water and discovered he could swim for 200 meters in freezing water
—four times farther than the previous winter. Still, this wasn’ t completely
out of the ordinary. In February 2019, he became a social media
phenomenon with videos that showed him dropping into the ice holedirectly from a yoga pose. He was interviewed on TV and radio, and this
propelled him to experiment further. Appelber g started using very long exhalations and breath holds,
practicing these for 15 minutes before entering the water. Remarkably, this
practice, using the breath to augment levels of CO2 in his blood, increased
the time he was able to stay in the cold water without pain or hypothermia
from 5 minutes to 30 minutes— within 2 months. Appelber g found he could
maintain his core temperature better by practicing breath holds in the water. He experienced none of the pain in his toes or fingers that would indicate
the usual constriction of blood vessels, and the controlled breath kept him
present in his body. In a June 2020 email to me, he wrote,
The greatest help has been my almost 20 years of Vipassana
meditation, after all cold is only a sensation.... Right now, I’m
trying to find sources that could actually explain what is going on in
the body. This adaptation is a fact and I’ve found the circumstances
that are necessa ry for that: the stimulation of the parasympath etic
nervous system and the higher levels of carbon dioxide to counteract
the vasoconstriction. The ef fect on life in general has been amazing. Few people have Appelber g’s curiosity, resilience, and ability to push the
boundaries. It is important to emphasize that the practice of breath holds in the water
is not recommended unless you are working under the supervision of a
qualified breathing coach. For the rest of us mere mortals, the good news is
that you can gain considerable benefits by practicing the breathing exercises
on dry land. Interestingly, research that demo nstrates that immersing the face in cold
water stimulates the vagus nerve is echoed in the work of behavioral
neuroscientist and psychiatry professor, Steven Porges. Porges put forward
a theory suggesting that the vagus nerve comprises three neural circuits, the
most primitive of which is related to evolutionary behavio rs like the
“freeze” response of extreme stress, while the newest is linked to social
communication and self-soothing. Porges says that one way that breathing
exercises produ ce vagal stimulation is via sensory and motor nerves that
regulate facial muscles.55 This is in line with studies that show babies withmore expressive faces have higher HRV56 and with Wim Hof’s assertion
that it is possibl e to stimulate the vagus nerve by activating the parts of the
body it innerva tes. The vagus nerve is responsible for speech, the gag
reflex, and many movements of the mouth.57 In fact, according to Porges,
the very process of using the muscles in the face and head to actively
interact changes our physiologi cal state by increasing vagal influences on
the heart and calming the sympathetic nervous system’ s fight-or -flight
response. Conv ersely, the cosmetic treatment Botox, which is used to
smooth away signs of aging by effectively paralyzing the face, actually
works by inhibiting the release of ACh. THE DIAPHRAGM
The diaphragm is the main muscle for the physical act of breathing. It, too,
is innerv ated by the vagus nerve.58 It shoul d therefore come as no surprise
that diaphragmatic or deep breathing is one of the most common and
ancient methods for body-mind training and holistic treatment of stress and
psychosomatic conditions.28 Inhaling and exhaling from the diaphragm
slows the breath  and maximizes the exchange of blood gases.28 In a study,
healthy participa nts who were trained in diaphragm breathing had slower
rates of respiration and were more likely to achieve the goal of three to
seven breaths per minute than those who breathed normally.27
Studies of the function and movement of the diaphragm muscle show
that optimal breathing requires active diaphragm control. Ideally, during the
inhalation, the lower ribs stay low, expanding only laterally, with the
abdomen expanding instead of the chest. The amount of move ment in the
diaphragm correlates with changes in lung volume. The more the
diaphragm moves between the in and out breaths, the great er the tidal
volume (the amount of air breathed in with each normal breath). Inhalations and exhalations are driven by a group of muscles
collectively referred to as the respiratory pump, the largest of which is the
diaphragm. During the in breath, the diaphragm contracts and flattens.27 It
pushes on the abdomen, and the lower ribs move upward and outward. Coordinated contraction of various muscles expands the rib cage, and the
chest opens outward. The resul ting changes in pressure trigger ventilationand gas exchange in the lungs. The out breath is more passive. The
diaphragm returns to its dome-shaped resting position, the lungs deflate,
and air is expelled. Importantly, it is possible to support optimum gas exchange with
controlled slow respiration as long as it is paired with an increase in tidal
volume. Diaphragmatic breathing at a rate of six breaths per minute reduces
the chem oreflex response to both hyper capnia  (where CO2 levels are too
high) and hypoxia  (where oxygen levels are too low).59–61 Conversely,
increasing the speed of the breath to a faster -than-normal rate does nothing
to improve its efficiency: less of the air reaches the alveoli due to increased
“dead space.” As we saw in Chapter Three, slower breathing is simply more
efficient. Air reaches and distends more of the alveoli in the lungs, so more
oxygen enters the bloodstream. In a study comparing oxygen levels in the
arteries during normal breathing  and at 15, 6, and 3 breaths per minute, the
rate of 6 breath s per minute was found to be the best for reducing dead
space in the airways, increa sing oxygen uptake, and for ease of
sustainability. A paper published in Frontiers in Psychology  found that diaphragmatic
breathing, which  itself naturally results in a slower respiration rate, has the
potential to reduce the impact of stress and improve cognitive performance
in otherwise healthy adults.28 The results suggested that this may be
because HRV increases during diaphragmatic breathing, indicating a better
balance of activity between the SNS and PNS. Scientists inferred that deep
breathing might impact cognitiv e performance by influencing the ANS, and
that breathing may link the mind and body together to regulate the
information processing necessary to maintain attention. A review  of the possible pain-re lieving effect of deep breathing further
underlines the mind-body-breath connection. Scientists found that the
perception of pain was reduced when participants held their breath after a
deep inhalation,  a position where the diaphragm is lowered. Notably, this
appeared to involve the interv ention of the baroreceptors.58 The study
suggested that the pain response is not simply a neural process but that a
close relationship exists between the breath, the emotions, and the working
of the barorecep tors. Stress can lead to anxiety and depression, which can
adversely affect the way the diaphragm works. Equally, changes inemotional state can cause a greater perception of pain. The study concluded
that the diaphragm influences the working of the barorecept ors and the
perception of pain, and vice versa. This may be because the movement of
the diaphragm changes the pressure within the body, and the resulting flow
of blood in the body determines the baroreceptor response, but there is not
yet clear research to confirm this.58
SIX BREA THS PER MINUTE
To recap what we have already learned, slow breathing causes the
oscillations in blood pressure to synchronize with the rhythm of the heart,
creating the conditions for optimum blood gas exchange. Remember, there’ s
a significant connection between RSA, HRV


 be explained by three factors:
1. Hypoxia lowers blood sugar, independent of insulin sensitivity.45
2. Hypoxia strengthens the innate function of the immune system.46
3. Hypoxia increases insulin sensitivity.47Important:  It is never advisable to practice breath holds while in the
water. If you take part in any water sports, you should only practice these
breathing exerci ses on dry land so you can enjoy the benefits when in the
water. Of the three techniques, slow breathing, taping, and breathholdin g, Nick
found that taping  at night had the greatest impact. He wakes every morning
energized, with good blood sugars, ready for a great day. Since beginning
with a breathing  practice, he has seen a marked improvement in his quality
of life and in his diabetes. His average blood sugar measurements are the
best they have ever been. DIABETES CONTROL AND THE BREA TH
Functional breathing is a keystone habit that forms the foundat ion of good
health,48 and diabetes is no exception. Studies have explored the potential
of deep breathing and controll ed intermittent hypoxia (IH) as a holistic
intervention to relieve symptoms associated with both type 149,50 and type 2
diabetes.47,51,52 Trials have focused on the possible applications for
improving blood sugar, biological functioning, energy, stress, and well-
being. Controlled IH is a period ic dropping of blood oxygen saturation with
adequate recove ry between sets. Because it is controlled, it differs from the
unhealthy oxyge n decrease seen in sleep apnea. IH can be achieved with
breath holds or by using breathing equipment and altitude tents. Research into breathing techniques would be immensely valuable for
medics, certified breathing instructors, and other holistic practitioners who
are interested in using the princ iples of IH breath training to improve the
health of their diabetic patients. Studies indicate that integrating periodic
breath holds (IH breathing training) into diabetic care plans is an excellent
step toward improving quality of life. Important: If you have diabe tes, it is vital that you monitor your
blood sugar levels regularly during practice of any kind of breathing
exercises. Breath holding can cause blood sugar levels to drop too
quickly. To monitor blood sugar level s, consider investing in a continuous
glucose monitoring (CGM) device—a readily available gadget that allowsyou to check your blood sugar levels in a noninvasive way. They are not
cheap, but, as the range of products on the market expands, they are
becoming more  accessible. If you have type 1 diabetes, it’s likely you
already own a CGM, but they are equally valuable for any type 2 diabetic
interested in making lifestyle choices that will improve their condition. As Nick also discovered, good quality sleep is an essential part of
diabetes management. Many aspects of sleep-disordered breathing can be
addressed simply by making the switch to nasal breathing during sleep. Healthy breathing while asleep  has many positive effects on the body’ s
systems that are beneficial for many conditions, including diabetes. This is
worth paying attention to since sleep deprivation is associated with insulin
resistance, and poor sleep qualit y, sleep apnea, and insomnia have all been
shown to increase the risk of type 2 diabetes.53
DIABETES AND RESPIRA TORY DISEASE
Type 1 and type 2 diabetics have a higher risk for four major respiratory
diseases.54,55 A resea rch pape r published in Diabetes Resear ch and Clinical
Practice  analyze d the link between type 1 and type 2 diabetes and four
common respir atory diseases:  chronic obstructive pulmona ry disease
(COPD), chronic bronchitis, emphysema, and asthma.54,55 The study looked
at data from 53,146 adults, all aged 20 years or more. Of the participants,
781 had type 1 diabetes, 4,277 had type 2 diabetes and 48,088 were
nondiabetic. Respiratory diseases were present in 26% of type 1 diabetics,
21% of type 2 diabetics, and 13% of nondiabetics. A number of different
examinations also showed that type 1 diabetics were 62% more likely to
suffer a respiratory disorder than nondiabetics, while type 2 diabetics were
26% more vulnerable. The most common disease was asthma, and type 1
diabetics were found to be 51% more at risk of asthma than nond iabetics. In
type 2 diabetes, the increased likelihood of asthma was 38%.54,55
Impaired immun e function is a common feature of diabetes. In type 2
diabetes, researchers have identified oxidative stress as one possible
pathway by which innate immunity is disrupted.56 In type 1 diabetes, the
immune response is, by nature of the condition, dysregulated. One theory
points to systemic inflammation as a link between diabetes and lungdysfunction.12 Exaggerated inflammatory responses in the lung may be the
result of an impaired ability to regulate inflammatory mechanisms.12 (The
connection between inflammatory responses and breathing was explored in
depth in the chapter on the vegas nerve, Chapter Four.) Equally, even before type 2 diabetes is diagnosed, the lung may be the
primary location  for the activat ion of inflammatory processes. This might
explain why lung function is already worse before the onset of diabetes. A
2012 study describes lower lung volumes in type 2 diabetics with
inadequate glycemic control than in those whose blood sugars were well-
regulated. Patients with poor blood glucose control also had much higher
blood levels of inflammatory markers, indicating that inflammation is
involved in the decrease in lung function and fibrosis in type 2 diabetics.12
The paper suggests that both systemic inflammation, which involves
chronic activatio n of the immune system57, and inflammation in the lungs58
may contribute to the “complex interplay between respiratory and metabolic
dysfunction.”12
In type 1 diabetics, abnormal growth during childhood (stunting)59 may
affect the proper growth and development of organs including the lungs. While the duration of diabete s has an inverse relationship with lung
function in type 2 diabetics, there isn’t strong evidence to support the same
connection in type 1 diabetes.60 Howev er, a 2011 study did find a
significant difference in the incidence of restrictive breathing disturbances
depending on whether or not “extreme stunting” was present. Another study states that children with type 1 diabetes have increased
airway resistanc e and that they are more likely to have abnormal lung
function later in life, with long-term problems, including decreased lung
volume, less ability to diffuse CO2, and poor diabe tes control. Researchers
concluded that progressive abnormalities in lung function might adversely
interfere with the ef fectiveness of intrabronchial insulin treatment.61
In a 2020 Swedish cohort study of more than one and a quarter million
children, of whom 9.5% had asthma and 0.3% had type 1 diabetes,
scientists found that children with asthma were more likely to develop type
1 diabetes, but the reverse was not the case. Asthma was assoc iated with a
small but significant increased risk of being diagnosed with type 1 diabetes
compared with non-asthmatic children.62 In an article for MedPage Today,physician Michael Yafi suggested that, “It may seem plausible that some
factors, like early exposure to viruses, would play a role in the development
of these two diseases.”63
Yet another paper looked at changes in the thickness of the lung cell
basement membrane in patients with pulmonary diseases. The study
examined participants with diabetes, asthma, bacterial pneumonia,
pulmonary tuberculosis, idiopa thic pulmonary fibrosis, sarco idosis, and
even lung cance r and found that the basement membrane of cells was only
thicker in diabetes and asthma. What this means is that diabetes and asthma
have physiological similarities,64 and that explains why the Oxygen
Advantage breathing techniques used successfully for asthma may also be
effective for diabetics. With this understanding and given that respiratory
illnesses are so prevalent in people with diabetes, it seems essential to
include breathing exercises into diabetes treatment along with other forms
of wellness maintenance such as nutrition and exercise. THE IMPORT ANCE OF EXERCISE
It’s no secret that people who are physically active are healthi er. Exercise
boosts the immune system, supports cardiovascular health, and is important
for weig ht control and self-esteem. Exercising your muscles more often and
pushing them to work harder improves their ability to use insulin and
absorb glucose.65 When the musc les are better able to metabolize glucose,
the insul in-producing cells don’t have to work so hard. However, exercising
with diabetes can be challenging, and it is important to consult with your
healthcare professional to receive appropriate guidance on diet and
medication before changing your exercise regime. You may find that you get more out of your exercise time and enjoy it
more if you incorporate a mixture of resistance training and a variety of
aerobic exercise s such as cycling, swimming, and jogging. You will also
notice gradual improvements in your health if you simply reduc e periods of
inactivity throughout the day and evening.4
When it comes to sedentary


 ou my darkness,
please fill me with Y our light. Take away what is wr ong with me
and leave only what is right. May I know at last
who I truly am. Amen
OceanofPDF.comLESSON 21
THE BODY BRILLIANT
You are on a journey now that, having started, will never end. Every time you think God’ s name, your cells will fall more deeply into
Divine alignment. Surrender your body to love, seeing your only function
on this earth as being love’ s hands, feet, words, and actions. Make this like
a game you play, imagining that you’re living in a holy world. For indeed
you are. W ith every breath you take, you will thrill to breathe in God’ s
spirit. Y our entire body will awaken to a new and almost startling aliveness. You live in Him, as He lives in you. When you look upon your hand, see His hand. When you see through
your eyes, imagine you are seeing through His. Several times throughout
the day, just stop and imagine that your body is made of light. And light you
will be. Yes, you will lose your weight. Add to this course whatever regimen
works for you regarding food and physical exercise, and you’ve got a
winning combination at last. But remember: once you’ve lost the weight, if
you go back to the thought-forms that were stored inappropriately in your
flesh to begin with, then it’ s reasonable to assume that the storage process
will resume. Y ou’ve learned something about yourself from all of this: you
do not function well outside the circle of God’ s love. All roads, whether filled with darkness or filled with light, circle back in
time to the arms of the divine. Whether through the light at the end of the
tunnel or the light that is seen at the moment of death, love will always have
the final say. You need not wait for either tunnel or death; you can hear it
now. The suf fering you’ve experienced was not love’ s will to begin with,
and you have suf fered enough. Y ou know now what to do to stop. Will you ever be able to eat this or that, whenever you want to? That is
not for me to say; those with a far better understanding of your physicalcircumstances than I would have to advise you about that. W ill you ever be
able to just for get about serving the dictates of love in everything you do? To that, I can respond quite confidently: No. At least not without risk. You’ve entered into a deep understanding of where your soul most longs to
be: held tightly in the arms of God, without the slightest interest in going
anywhere else.<|eot_id|><|begin_of_text|>Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        It’s less important how quickly you lose weight, and more important how
holistically  you lose weight; you want your mind, your emotions, and your
body to all lose weight. W eight that disappears from your body but not from
your soul is simply recycling outward for a while, but is almost certain to
return. It’ s self-defeating, therefore, to struggle to drop excess weight unless
you are also willing to drop the thought-forms that initially produced it and
now hold it in place. Judgment and blame are the weightiest thoughts of all, as they lack love. They are products of the fear -mind, representing the densest ener gy in the
universe—the perception of someone’ s guilt. Learning to for give both
yourself and others is the greatest gift you can give yourself on your path to
conscious weight loss. Compulsive eating separates you from others, and for giveness heals the
separation. Once again, you might have wonderful connections with people,
but any breakage at all is a place where the devil can get in. Unless you
address your relationship issues themselves, then they will always lurk in
the back of your mind, able to trip the addictive switch back to ON at any
time. In order to deal with your weight loss from a holistic perspective, you
must address your issues with relationships as seriously as you address your
issues with food. Losing weight will not of itself heal your relationships,
but healing your relationships will help you lose weight. Forgiveness is critical, as we all make little as well as big mistakes, and
little as well as big judgments. Cultivating a for giving attitude softens theedges of human contact. It’ s an aspect of what is called the Atonement, or
the correction of our perceptions from fear back to love. The purpose of this
lesson is to atone for any lack of for giveness on your part, releasing excess
weight that lies heavy on your heart. There are two basic filters through which to view all things: the filter of
the body, and the filter of the spirit. T o the extent that you view your life
only through the body’ s filter, you are bound to the body in a way that does
not serve you. Being bound to the body, you are at the ef fect of the body’ s
appetites. But when your eyes are lifted, giving you the capacity to see
beyond the body to the realm of your spirit, you’re given power over your
body that otherwise you do not have. Dwelling lightly within your body,
your body becomes light. And how do you do that. How do you see beyond  the body. Y ou do it by
being willing to extend your focus beyond the dramas of the material plane,
remembering that beyond this drama there is the truer truth of who we all
are. Yes, a friend might have said something cruel to you—but in her heart,
she’s simply lost and lonely like everyone else. Y our friend does love you;
she was just disconnected from her love at the moment when she made that
hurtful comment. No matter what happens to you, you have a choice as to how to interpret
it. You will make that choice—consciously or subconsciously. You can
focus on the body’ s drama—your friend’ s unkind words, her mistake, her
betrayal. But if you do, you won’ t be able to escape the emotional
experience of being at the ef fect of her words. By choosing to focus on the material drama, particularly the drama of
guilt, you increase your attachment to the material plane and thus your
vulnerability to its dysfunctions. Y ou for give because you wish to stay
above the dramas of the material world, particularly the drama of your
compulsion. You can choose to focus on the innocence in your friend—on her divine
reality that is beyond, and truer, than her bodily self. All of us are made of
love, yet all of us make mistakes. In detaching from an overemphasis on
someone else’ s mistakes, you detach from an overemphasis on your own. And in overemphasizing your mistakes, you overemphasize your body. As
you reach across the wall of separateness—and there is no wall thicker thanthe wall of judgment—then the wall comes down. That is the miracle of
forgiveness. Forgiveness is like preventive medicine. It cancels out the lie at the
center of the fear -mind, robbing it of its ability to hurt you. The fear -mind
jams your personal radar system, disconnecting you from Divine Mind and
leading you toward thoughts and behaviors that destroy your inner peace. It
tells you that you are less than perfect, tearing you from the memory of
your divine self. From there, it’ s easy to convince you that no one else is
divinely perfect either. Fear-mind’ s mantra is: Guilt, guilt, and mor e guilt. It casts you into
judgmental consciousness—whether judgment of yourself or others—
dooming you to an emotional seesaw ride between love and fear. That
seesaw is emotionally unstable, and is one of the biggest threats to your
food sobriety. The fear -mind doesn’ t have to convince you to eat excessively so much
as it just has to convince you that someone is guilty, for the perception of
guilt is enough to throw you out of your right mind and thus into your
disease. An attitude of for giveness takes you of f—or keeps you of f—the
seesaw. Forgiveness is a selective remembering. It is a conscious choice to focus
on someone’ s innocence instead of his or her mistakes. In common
parlance, it usually amounts to simply cutting people more slack. This
serves you. Judgment and blame put stress on the body of whoever is doing
the judging and blaming, and stress is the time bomb at the center of your
addictive ur ge. It is in “staying above” the drama of the body that you dwell more
harmoniously within it. Y our body was not created to bear the burden of
your overattachment to it, but was created as a container for the light of
your spirit. It will more easily remember how to function perfectly when
you remember the perfection in everyone. Forgiveness is hugely powerful yet often fiercely resisted. A young man I
knew in an AIDS support group years ago once asked me, “Do I really have
to for give everybody. ” To which I responded, “W ell, I don’ t know … do
you have the flu, or do you have AIDS. Because if you only have the flu,
then,


. The main thing in life is
that a man should awaken to his true self and serve that self all his hours. This I have been privileged to do.” He laughed then and showed his humor
was still with him. “But I don’ t recommend that you cut of f your legs to do
it.”

Indomitableness

In every conflict there are a few people who exhibit staying power, and this
staying power nearly always represents the dif ference between the
champion and the also-ran. Boldness of spirit and tenacity of purpose attend
those who act in accord with their own nature. Confusion destroys purpose. Those who take a stand clear away doubt and are able to act on their
problem in harmony with all sides of their nature. They get things done. Their optimistic good nature survives in the face of all odds. Despair and
gloom find no handholds on their soul; they cast them out of their nature by
the simple psychological decision to perform at the behest of the will of the
Secret Self.Everyone cheers the under dog. A person who r efuses to quit, who keeps on
trying in the face of defeat, who does their best against superior for ces,
strikes within us a sympathetic chor d that is tied deep to subconscious
collective memories. W e all ar e awar e that life is not easy, that the lessons it
teaches ar e learned thr ough pain and tension, and we r ecognize that the
temper ed stuff of which the enlightened person is made has been subjected
to fir e, that they have survived at all only thr ough courage and
perseverance. Gr eater than courage is tenacity, the willingness to stick in
there and keep trying. By this patient and determined positioning of
ourselves in life, barr ed doors eventually open and stone walls dissolve. A
drop of water persistently applied wears away granite. T ender flowers lift
their petals to the sun thr ough solid concr ete. Nothing r esists persistent
effort, and tenacity is the sine qua non of achievement. We must not let circumstances influence our thinking. The appearance of
obstacles must not cause us to lose heart. W e must have faith in our basic
position and know that we are capable of doing anything and being
anything we can visualize. The same animating presence is within us as is
within every obstacle, and we need only understand our true relationship
with each in order to perform ef fectively. An inner knowing is necessary to
effective action. W e cannot even reach down and pick up a piece of paper
unless we first visualize the action in our mind, with complete surety that
we can perform it. This inner knowing is compounded of equal parts of
faith and intuition. The image is born of intuition, and faith holds it in the
mind. Our development as individuals only comes when we encounter
opposition. Recognizing this, we will find ourselves thankful for our times
of pressure and pain, for then we are being ur ged to higher consciousness. No Endeavor Is in V ain

Opposition comes to everyone who aspires. By the mark of the encountered
obstacle we realize a time for growing is at hand. W e do not turn away from
the obstacle; we do not assault it or treat it as if it is not there. The ostrichhides its head from impending danger; the possum topples over and plays
dead; but the enlightened person neither turns away from the fact nor ceases
in their ef fort. Patiently, with a persistence that never tires, they examine
their own mind and consciousness to determine where it is that their
understanding is blocked away from true perception of the encountered
obstacle. They will grow because they must, and when the period of growth
is over, they will find themself beyond the obstacle; looking back along the
path they have traveled, they will not even find it there, for what we know
seems simple when understanding has been achieved. There are a thousand reasons for not doing things, and each one is valid if
accepted. When we undertake a new venture or attempt a new course of
action, we find obstacles to success at every hand if we choose to look for
them. Getting the job done is not life’ s primary aim. Each task is only a test
of human aspiration and self-knowledge. Raising human consciousness to
constantly higher levels is the primary purpose of nature. Material ends are
secondary, side ef fects rather than goals. It is not so important to succeed in
the eyes of the world as it is to attempt something bigger and greater than
we have ever done. From this test, expanded consciousness comes, no
matter the physical fate of the venture. No one ventures without reward. No endeavor is in vain;
Its reward is in the doing,
And the rapture of pursuing
Is the prize the vanquished gain. — HENR Y WADSWOR TH LONGFELLOW

The Conquest of Self
 Opposition is the testing ground where life evolves constantly higher levels
of awareness. In this arena the master spirit holds court, bound on a meeting
with the completely evolved person. Evolution bends us and kneads us, tries
us and sometimes breaks us. W e serve a greater intelligence than we are
consciously aware of; we are growing toward an eventual oneness with that
intelligence; and if the path be marked by pain and trial, these are only
urgings toward greater understanding and awareness. The conquest of each obstacle is a conquest of self. Those of us who
discipline ourselves and search for increased awareness find no such thing
as a permanent obstacle; our psychic position surmounts all. Nothing can
stand in our path as long as we realize that each obstacle exists within. Progress always depends upon discipline. When we make ourselves do the
thing that has to be done, we hold our sensual self under short rein, guiding
and forming our destiny. Distasteful tasks serve a great purpose in the
maturation of the soul. When we accept uncomplainingly the burdens
placed upon us, we are given increased strength to handle them. A puerile
philosophy bent on making money and living a life of ease eventually must
wither the soul because it is a product of the ego. There is no easy path to
goodness and greatness, which are always arrived at through hardship. Awareness and fortitude and tenacity and loyalty cannot be gleaned by easy
mental exercise. Neither are they medals to be worn as marks of combat but
are automatically conferred upon those who throw their heart into life’ s
tests without reservation or timidity or doubt. They gain all because they
give all. Guiding Principle

The fleshpots of self-indulgence are to be avoided at all costs. Those who
seek primarily to avoid pain and hardship and to satisfy their senses
eventually must dull those senses and corrupt the flesh. The discipline of
Abraham Lincoln as against the indulgence of the Roman Emperor Nero
gives us a clear mental picture of the way our nature is honed according tothe paths we follow. The ideal within the person determines the person, and
when we set forth on life’ s journey, each of us carries within us an image of
the person we aspire to be. Our whole lives are determined by this image. If
the image is Lincoln-like, we discipline our ego-nature and seek within
ourselves for a guiding principle; gradually the demands of our ego-self
lessen, we are able to control our sensual nature, and the Secret Self
illuminates our lives with love, understanding, and courage. W e move
calmly in the midst of the most crucial events, sustained and soothed
through faith in our actuation by the Divine for a purpose that is good and
great. Let no obstacle dismay you. It has been put in your path for the purpose of
your growth. Do not attack it headlong, but do not turn away from it. It is
but a reflection of your lack of understanding. Do not cease in your calm
and steady ef fort, and do not despair. Keep firm your resolve, keep clear the
image in your mind, keep faith in the power that sustains you. Eventually,
you will find yourself carried to a higher level of understanding, and the
obstacle will disappear. Above all things, remember that opposition is a
time of growth, that our ef fectiveness as individuals is in direct relation to
the number of obstacles we have faced and surmounted in life.OceanofPDF.com
9

Developing Skills

Each person contains all possibilities within them because they ar e a
manifestation of an eternal and infinite being. The Russian philosopher
P. D. Ouspensky states:

Everything exists always. There is only one eternal present, the Eternal
Now, which the weak and limited human mind can never grasp and
conceive. Our mind follows the development of possibilities always in one
direction only, but in fact, every moment contains a very lar ge number of
possibilities, and all of them are actualized, only we do not see it and do not
know it. W e always see only one of the actualizations and in this lies the
poverty and limitation of the human mind. But if we try to imagine the
actualization of all the possibilities of the present moment, and then of the
next moment, and so on, we shall feel the world growing infinitely,
incessantly multiplying itself and becoming immeasurably rich and utterly
unlike the flat and limited world we have hitherto pictured to ourselves. Clear Channel to Universal Mind

We may develop any skill we desire.


INATION: Pachelbel —Gigue
RAY: ILLUMINATION: Praise God From Whom All Blessings Flow
RAY: LOVE: Borodin —"Polovestian Dances"
RAY: LOVE: Kr eisler—"Caprice Viennois"
RAY: LOVE: Mascagni —The Lord Now Victorious from "Cavalleria Rusticana"
RAY: LOVE: Puccini —Intermezzo from "Suor Angelica"
RAY: LOVE: Puccini —"Musette Waltz"
RAY: LOVE: Saint -Saens—"The Swan"
SALAMANDERS and SYLPHS: Grieg —"Anitra' s Dance"
SANAT KUMARA: Jean Sibelius —"Finlandia"
SERAPIS BEY: Giuseppe Verdi —Celeste Aida from "Aida"
SURYA: Aloha O
THOUSAND -PETALED LOTUS: Fryderyk Chopin —Etude in A Minor 'Winter Wind' Op. 25
No.11
VAIROCHANA: Mahler—Symphony  #3 (Finale)
VENUS: Rachman inov—Symphony #2 (3rd movement)
VICTORY: Beethoven —Victory Symphony
ZARATHUSTRA: Schubert —Symphony #9

COSMIC CLOCK - COMPOSERS/KEYNOTES

GOD POWER : 12 o'clock line —Capricorn
Giacomo Puccini - "O Mio Babbino Caro" ("O My Beloved Daddy")  from Gianni Schicchi
"Un Bel Di" ("One Fine Day")  from Madam e Butterfly
"Humming Chorus" from Madam e Butterfly

GOD LOVE : 1 o'clock line —Aquarius
Wolfgang Amadeus Mozart - Symphony no. 41 ("Jupiter") in C Major
Franz Peter Schubert - "Ave Maria"  Felix Mendelssohn - "Wedding March" from  A Midsummer Night's Dream
"War March of the Priests"

GOD MASTERY : 2 o'clock line —Pisces
Frédéric Chopin - "Polonaise," op. 53 in A -flat Major
George Frideric Handel - "Hallelujah Chorus" from Messiah
"Lo, the Conquering Her o Comes"  from Judas Maccabaeus

GOD CONTROL : 3 o'clock line —Aries
Sergei Rachmaninoff - Concerto no. 2 in C Minor
Rhapsody on a Theme by Paganini  18th variation
Johann Sebastian Bach - Passacaglia in C Minor  "Jesu, Joy of Man's Desiring"
"Sleepers Awake"
Magnificat in D Major
Toccata and Fugue in D Minor
Joseph Haydn - "Hymn to the Sun" from The Seasons
Bach -Gounod - "Ave Maria"
Nikolay Rimsky -Korsakov - "Song of India"

GOD OBEDIENCE : 4 o'clock line —Taurus
Johannes Brahms - Brahm's Lullaby Wiegenlied ( "Cradle Song")  op. 49 no. 4 (Uriel's keynote)
Franz Lehár - "Thine Is My Heart Alone"  from Das Land des Lächelns
Peter I lyich Tchaikovsky - Piano Concerto no. 1 in B -flat Minor

GOD WISDOM : 5 o'clock line —Gemini
Robert Schumann - "Traumerei"
Charles -François Gounod - "Soldiers' Chorus" from Faust
"Sanctus" from Saint Cecilia Mass
"Benedictus" from Saint Cecilia Mass
Edvard Grieg - "Ich Liebe Dich" (I Love Thee)
Concerto no. 1 in A Minor  (meditation on Circle and Sword of Astrea)
"In the Hall of the Mountain King"  from Peer Gynt Suite
"Morning" from Peer Gynt Suite
Richard Wagner - "The Evening Star" from Tannhauser  (keynote of Royal Teton Retreat)
"Bridal Chorus" from Lohengrin
Prelude from Tristan and Isolde
"Love and Death" from Tristan and Isol de
Preludes to Act I and III from Lohengrin
"Good Friday Spell" from Parsifal
"Entrance of the Gods into Valhalla"  from Das Rheingold
"Magic Fire Music" from Die Walküre
Sir Edward Elgar - "Pomp and Circumstance," Military March  op. 39 no. 1 in D
(El Morya's keynote)
Ernst Eichner - "Andante" from Concerto  for Harp and Orchestra no. 1 in C Major

 GOD HARMONY : 6 o'clock line —Cancer
Christoph Willibald Gluck - Overture from Orfeo and Euridice
"So I Mourn Her Death"  from Orfeo and Euridice
Gustav Mahler - Resurrection, Symphony no. 2
Stephen Collins Foster - "Beautiful Dreamer"  (Mother's keynote)

GOD GRATITUDE : 7 o'clock line —Leo
Sigmund Romberg - "Golden Days"
"One Alone" from The Desert Song
"Deep in My Heart"
Carrie Jacobs Bond -"I Love You Truly"
 Adolphe Adam - "O Holy Night"  (meditation on the Immaculate Conception)

GOD JUSTICE : 8 o'clock line —Virgo
Antonin Dvozák - "Going Home" from Symphony no. 5, op. 95  From the New World
Johann Pachelbel - Canon in D Major
Giovanni Palestrina - Pope Marcellus Mass
Missa Brevis
Amilcare Ponchielli - "Dance of the Hours" from La Gioconda
Estelle Lenci - "Crowning Rose ”

GOD REALITY : 9 o'clock line —Libra
Ralph Vaughan Williams - "Fantasia on a Theme by Thomas Tallis"
"The Lark Ascending"
"Fantasia on Greens leeves" (Lanello's keynote)
Mass in G Minor
Camille Saint -Saens - "The Swan" from Carneval des Animaux
Giuseppe Verdi - "Celeste Aida" from Aida  (Serapis Bey's keynote)
"Triumphal March" from Aida  (Ascension Flame keynote)
Antonio Vivaldi - The Four Seasons

GOD VISION : 10 o'clock line —Scorpio
Johann Strauss, Jr. - "Emperor Waltz"
"The Beautiful Blue Danube" waltz, op. 314
"Vienna Blood"
"Tales from Vienna Woods"
Alessandro D. Scarlatti - Sonata no. 345 in A Major
Franz Liszt - "Rakoczy March"  from Hungarian Rhapsody no. 15
"Liebestraum" (The Dream of Love)
Hungarian Rhapsody no. 2
"Resurrected" from Christus
"Easter Hymn" from Christus
"March of the Three Kings" from Christus
"Benediction of God in Solitude"
Pietro Mascagni - "Intermezzo" from Cavall eria Rusticana  (Gabriel's keynote)
Jules Massenet - "Meditation" from Thaïs  GOD VICTORY : 11 o'clock line —Sagittarius
Jean Sibelius - "Finlandia"
Ludwig van Beethoven - Ninth Symphony
Emperor Piano Concerto
César Franck - Symphony in D Minor
"Panis Angelicus"
Bedrich Smetana - "Die Moldau" from Ma Vlast ("My Country")
"Vysehrad" from Ma Vlast

RAY: First   COLOR: Blue   ATTRIBUTE: God's Will and Power

Master/Attribute  Music  Composer  Retreat
Elohim Hercules and
Holy Amazon ia The Heavens are Telling  Beethoven
The Legions of Lady
Astrea and Michael
  "Tannhauser" Fest March
Wagner
Prelude to Act Ill
of "Lohengrin"
Archangel Michael and
His Legions  St. Michael Archangel
from "Church Windows”  Respighi  The Temple of Illumined
Faith and Protection
The Legions of
Archangel Michael  Karelia Suite  Sibelius  The Etheric Realm over Lake
Louise Banff, Canada  Soldier's Chorus
from "Faust ” Gounod
Lady Faith  The Moldau  Smeta na Temple of Faith
and Confidence
 Bridal Chorus
from "Lohengrin"  Wagner
El Morya  Believe Me If All Those
Endearin g Youn g Charms  Traditional  The Temple of
International Unity
Pomp and Circumstance
#1 and #4  Elgar
Soldier's Chorus finale  Gounod
Jerusalem from
"Chariots of Fire” Vangelis
F


  f a c t,  i n  c l a s s i c a l  b r e a t h i n g  a c c o r d i n g  t o  t h e  B u t e y k o  M e t h o d  b o t h
i n h a l a t i o n  a n d  e x h a l a t i o n  a r e  i n a u d i b l e. T h e  b r e a t h i n g  i s  D I F F U S E. I t  i s  n o t
y o u  w h o  b r e a t h e s  i n  a i r  a n d  b r e a t h e s  i t  o u t. T h e  a i r  i t s e l f  s o m e h o w  f l o w s
i n t o  y o u r  n o s e  a n d  f l o w s  o u t  a g a i n. D i f f u s i o n! I t  i s  a s  t h o u g h  w e  w e r e  t o
s q u e e z e  d r o p s  o f  v i o l e t  i n k  f r o m  a  f o u n t a i n  p e n  i n t o  a  g l a s s  o f  w a t e r. I t
d i s s o l v e s  o f  i t s  o w n  a c c o r d. B y  d i f f u s i o n. A t  t h i s  p o i n t,  w e  c a n  w r a p  u p  E x e r c i s e  N o  2. I  t h i n k  t h a t  e x t r a - m u r a l
s t u d e n t s  m a y  d e r i v e  m o r e  b e n e f i t  f r o m  t h i s  d e s c r i p t i o n  t h a n  t h e y  w o u l d
f r o m  a  p r a c t i c a l  c l a s s,  b e c a u s e  n o  o n e  t h e r e  i s  g o i n g  t o  e x p l a i n  t h i n g s  t o
t h e m  i n  s u c h  d e t a i l. Y o u  w i l l  b e  l u c k y  i f  t h e y  m e n t i o n  i t. M o r e  o f t e n  t h a n
n o t  –  a l a s  –  t h e y  w i l l  o n l y  t e l l  y o u  a b o u t  s t o p p e r i n g  y o u r  n o s e. N o w  y o u  s h o u l d  p r a c t i c e  E x e r c i s e  N o  2  f o r  t w o  o r  t h r e e  d a y s,  l o g g i n g  i n
y o u r  d i a r y :  i e  a  d e t a i l e d  l o g  o f  y o u r  p r a c t i c e,  b y  t h e  h o u r,  w i t h  a n  i n d i c a t i o n
o f  h o w  y o u  f e l t,  a n d  t h e  i n c r e a s e  i n  o u r  c o n t r o l  p a u s e  a n d  r e d u c t i o n  i n  y o u r
p u l s e  r a t e. H a p p y  p r a c t i s i n g! P. S. I t  i s  a l w a y s  b e t t e r  t o  d o  t h e  e x e r c i s e  t o  m u s i c. A t  t h e  B u t e y k o  C e n t r e
w e  a l w a y s  p u t  o n  t h e  M o o n l i g h t  S o n a t a,  b u t  y o u  s h o u l d  l i s t e n  t o  w h i c h e v e r
p i e c e  o f  m u s i c  r e l a x e s  y o u. P l a y  i t  q u i e t l y,  b e c a u s e  y o u  s t i l l  h a v e  t o  l i s t e n  t o
y o u r  b r e a t h i n g  –  o t h e r w i s e  h o w  w i l l  y o u  r e d u c e  t h e  d e p t h  o f  y o u r  b r e a t h i n g
i f  y o u  c a n ’ t  h e a r  i t? I f  t h e  m u s i c  g e t s  i n  t h e  w a y,  t h e n  p r a c t i s e  f o r  a  m o n t h
w i t h o u t  i t,  t h e n  p u t  i t  o n. I t ’ s  m o r e  f u n.C H A P T E R  3
A u x i l i a r y  E x e r c i s e  N o  3. M a x i m u m  P a u s e  u n d e r  L o a d
E x e r c i s e  i n  w a y s  t o  b l o c k  t h e  w o r k  o f  t h e  n o s e
L e t  m e  e x p l a i n  f r o m  t h e  o u t s e t  t h a t  I  s h a l l  d e l i b e r a t e l y  u s e  s o m e  r a t h e r
c o l l o q u i a l  w o r d s  f o r  t h e  e x e r c i s e  o n  h o w  t o  b l o c k  t h e  n o s e. A c a d e m i c i a n
B u t e y k o  h i m s e l f  e x p r e s s e d  h i m s e l f  m o r e  g r a c e f u l l y  a n d  d e s c r i b e d  t h i s  a s  a n
e x e r c i s e  i n  m a x i m i s i n g  p a u s e s  i n  t h e  n a s a l  l o a d. I  s h a l l  u s e  m o r e  h o m e l y
t e r m s  s o  t h a t  e v e r y o n e  i m m e d i a t e l y  u n d e r s t a n d s  w h a t  I  m e a n. W e  a r e  o f
c o u r s e  n o t  t a l k i n g  a b o u t  s t o p p e r i n g  t h e  n o s t r i l s  w i t h  c o t t o n  w o o l  –  a l t h o u g h
m a n y  t r a i n e r s  d o. W e  a r e  t a l k i n g  a b o u t  s q u e e z i n g  t h e  t i p  o f  t h e  n o s e  s h u


maistria,	of	that	city,	who	said:	"I’m	willing	to	do	anything	to	help	prevent

paralysis—in	my	children	and	in	all	children." Actually,	he	was	a	very	frightened

man,	who	did	not	know	whether	his	child	received	the	supposed	protective

serum,	or	the	"ineffective"	substitute—the	"harmless	gelatine." It	is	never

harmless	to	inject	any	foreign	substance	into	the	bloodstream,	and	gelatine,	a

foreign	protein,	is	certainly	not	harmless,	but	the	use	of	the	phrase	"harmless

gelatine"	in	with	the	gamma	globulin,	carries	the	implication	that	gamma

globulin	i	less. In	the	same	way,	the	statement	that	half	of	the	children	used	as

guinea	pigs	would	receive	the	serum	and	the	other	half	would	receive	a

substance	implied	that	the	serum	is	effective. Indeed,	the	effectiveness	is	taken

for	granted,	even	before	it	is	tested. By	June	30	thousands	of	parents	in	Houston	were	demanding	the	serum	for	their

children,	but	the	experimenters	could	give	them	no	guarantee	that	their	children

would	receive	the	serum	and	not	the	gelatine,	so	the	parents	went	to	their	family

physicians,	who,	always	willing	to	oblige,	for	a	fee,	gave	them	the	shots. They

reaped	a	financial	harvest	while	the	publicity	was	flooding	the	papers,	even

though	they	were	well	aware	that	there	is	not	a	shred	of	evidence	to	lead	to	the

belief	that	the	G.G. serum	will	prevent	polio. Hammond	complained	that	the	inoculating	of	children	by	private	physicians	was

reducing	the	number	of	children	available	for	"field	study." But	parents	were

taking	no	"chances." If	they	took	their	children	to	the	Hammond	clinics,	they	ran

a	fifty-fifty	chance	of	getting	the	"ineffective	substance,"	and	they	wanted	their

children	to	get	the	"protective"	gamma	globulin. Hammond	was	interested	in	a

"controlled	experiment,"	parents	were	interested	in	saving	their	children	from	the

jaws	of	the	dreaded	monster,	polio. There	is	also	the	possibility	that	parents

whose	children	were	taken	to	the	clinic,	fearing	that	their	little	guinea	pigs	got
	the	gelatine	instead	of	the	globulin,	might	take	them	to	physicians	and	have	them

given	the	"real	medicine,"	in	which	case	they	would	have	no	value	to	the	"field

study." Therefore,	parents	who	submitted	their	children	to	the	experiment	were	urged

not	to	go	to	physicians	and	have	them	given	gamma	globulin. The	experimenters

said	in	effect	to	them:	"We	believe	that	the	gamma	globulin	will	prevent	the

paralysis	of	polio	and	we	know	that	the	gelatine	will	not,	but	we	want	you	to

take	a	chance	with	your	child. Don’t	give	him	gamma	globulin;	be	content	with

the	gelatine. Don’t	spoil	our	test	for	the	sake	of	your	child." On	hand	at	the	opening	of	the	ten	days’	orgy	of	inoculating	was	another	voodoo

priest,	the	Rev. Thomas	Summers,	rector	of	the	St.	John	the	Divine	Episcopal

Church	and	president	of	the	Houston	Council	of	Churches,	who	"expressed	the

hope	of	each	of	the	silent,	tense	parents"	when	he	said:	"We	pray,	oh	God,	that

the	scourge	of	polio	may	be	removed." That	should	have	settled	it! When	two	of

the	three	modern	branches	of	shamanism	combine	to	make	war	upon	the	demon

of	polio,	this	demon	should	seek	the	tall	timber. I	would	call	the	attention	of	those	of	my	readers	who	may	have	been	so	misled	in

the	past	as	to	contribute	to	the	"March	of	Dimes"	fund	that,	this	orgy	of	human

vivisection	was	financed	by	a	grant	of	$500,000	supplied	by	the	National

Foundation	for	Infantile	Paralysis. From	financing	experiments	on	rats	and

monkeys,	this	Foundation	has	turned	to	financing	experiments	on	children. At

least	they	have	to	pay	for	the	rats	and	monkeys,	whereas,	they	can	frighten

parents	into	contributing	their	children	without	cost. Blood	donors	will	be	happy	to	learn	that	their	donations	are	being	used	for	many

worthy	purposes. Hammond	stated	that	the	gamma	globulin	used	in	the	polio

experiment	is	the	same	as	that	used	in	measles	and	that	it	is	obtained	from	blood

collected	by	the	American	Red	Cross	from	donors	all	over	the	country. Thus

Clara	Barton’s	organization	(one	she	repented	ever	having	formed)	is	revealed	as

being	in	all	ways	a	stooge	of	organized	voodooism. It	serves	its	adopted	master

well,	the	very	thing	that	caused	Clara	Barton	to	express	the	wish	that	she	had

never	founded	the	organization. For	Clara	Barton	was	a	Hygienist. The	gamma	globulin	is	referred	to	by	Hammond	and	the	newspapers	as

"medicine,"	that	is,	a	"healing	agent." Not	only	it	is	being	used	as	a	"prophylactic

agent"	(a	preventive),	and	this	would	not	be	a	"healing	agent,"	but	there	is
	absolutely	no	evidence	so	far	that	it	has	either	preventive	or	healing	powers. Indeed,	there	is	no	such	thing	as	a	healing	agent. Drugs,	serums,	vaccines,	heal

nothing. Medical	men	are	not	healers,	hence	they	are	wrongly	branded	when

they	are	called	medical	men. There	are	no	medicines	and	the	practice	of

"medicine"	is	not	the	practice	of	a	"healing	art." They	have	surrounded

themselves	and	then	practices	with	a	terminology	that	is	utterly	false. On	July	27	it	was	stated	in	a	news	report	from	Houston	that	some	of	the	children

used	in	the	test	had	already	developed	polio,	but	it	was	not	known	whether	these

children	had	received	gamma	globulin	or	the	"ineffective	gelatine." To	make	the

test	more	sensational	the	man	from	the	Pittsburgh	University	who	directed	the

test	in	Houston	sent	all	records	to	New	York	City	and	had	them	locked	in	a	safe

where	they	will	remain	until	January	1953. So,	it	will	not	be	known	until	these

records	are	examined	some	time	in	1953,	how	many	of	each	group	of	children

developed	polio. "The	results	of	the	test	won’t	be	known	for	months,	probably

early	in	1953,"	so	"a	team	of	experts	(ex-spurts)	will	remain	here	(in	Houston)

through	the	polio	season	into	the	fall	to	check	on	children	inoculated." If	it	is	decided	to	make	the	serum	"effective"	this	can	be	done	by	diagnosis	and

statistics. All	that	will	be	needed	will	be	to	diagnose	as	something	else	large

numbers	of	cases	that	are	now	diagnosed	as	polio. In	those	children	receiving	the

"non-effective"	substance	the	same	cases	may	still	be	diagnosed	polio. This	is

the	way	in	which	smallpox	vaccination	is	upheld. If	the	patient	has	been

vaccinated	it	is	chickenpox,	if	he	has	not	been	vaccinated	it	is	smallpox. Or,	it	is	always	possible,	to	assume,	as	in	the	case	of	smallpox	vaccination,

where	polio


! Many of the items listed were at one
• 122'time only available in natural food stores and are now more and more
accessible in supermarkets. It is greatly to our benefit to have pure, chem
ical-free products in our supermarkets—so be sure to request them! It is imperative for you to realize that this is not a shopping list of
required foods. We would not want you to run out and spend a week's pay
and a whole weekend trying to fit all that is on this list into your re
frigerator and pantry! The list will merely help you become aware of the
wide scope of foods that are available to play a role in the changes you
make. If your needs can be totally satisfied by only a few of the items
listed, that's fine! If not, use this list as a guide to the enormous number
of choices that are open to you. FRUIT
Many fruits used to be available only in certain seasons. Now widespread
importing brings us year-round many varieties that used to be seasonal. Importing also allows us to benefit from diverse nutrients from a variety
of soils and from a wide range of farming techniques. Some of the many
varieties are indicated under each fruit to encourage you to take advan
tage of the cornucopia of possibilities. A short description of some of the
more exotic fruits is also provided. If you are an "apples-oranges-bananas person" and that satisfies you,
then stay with what you like. If, on the other hand, you feel like experi
menting, this list will give you some great ideas. Remember that fruit
must never he cooked, since cooking transforms its alkalinity to acid. Many varieties will be listed, but not all, because there are so very
many. If you come across a certain variety that is not listed, just add it to
your list and try it. The beautiful thing about fruit is that ALL FRUIT IS
GOOD NO MATTER WHAT THE VARIETY, and we are the fortunate bene
factors of all this fantastic diversity. APPLES
Golden Delicious
Granny Smith (green)
Lady
Mcintosh
New Zealand Gala (yellow)
Pippin (green, also called Newton)
Red Delicious APRICOTS
BANANAS
apple bananas (Both apple
bananas and red bananas must
be very ripe before eating, or the
consistency will be starchy.) red
yellow (ripe when spotted)
THE FIT FOR UFF SHOPPING LIST • 123 BERRIES
blackberries
blueberries
boysen berries
mulberries
raspberries
strawberries
CHERRIES
Bing
Royal Anne (a yellow
variety)
DATES
Barhi
Deglet Noor (flavor ol
chewy)
honey -orange
F caramel,
Khadrawi (soft and almost skinless)
Medjool (largest, "the
dates")
FIGS
Black Mission
Calimyrna
Kadota
GRAPEFRUIT king of the
pink (usually the sweetest)
white
GRAPES
Concord
Emperor
Muscat of Alexandria
Red Flame Seedless
Ribier
Thompson Seedless
MELONS
cantaloupe
casaba Crenshaw
honeydew
orange flesh honeydew
Persian
pink honeydew
Sharlyn
watermelon
NECTARINES
ORANGES
blood
navel
Valencia
PEACHES
Babcock (white flesh, sweet)
clingstone
Elberta
freestone
Indian Red
Suncrest
PEARS
Anjou
Bartlett
Bosc
Cornice
red
Winter Nellis
PINEAPPLES
Hawaiian
Mexican
PLUMS
elephant
greengage
prunes
Red Beaut
Santa Rosa
124 • FIT FOR LIFE TANGELOS TANGERINES
(very juicy, slightly tart) Keno
mandarin oranges
Satsuma
EXOTIC FRUITS
Many exotic fruits and vegetables have recently been introduced to the
American market by Frieda of California. Based in Los Angeles, Frieda's
products are sold nationwide. She sells to every retailer in the United
States and is dedicated to the expansion of the produce market in this
country. Frieda is not set up to sell mail-order, nor does she sell to the
individual consumer. To get her exotic products, request them at your
supermarket. CHERIMOYA
GUAVA
KIWI
LOQUAT
LYCHEE Commonly referred to as "the aristocrat of fruits,"
this heart-shaped fruit has a skin that looks like an
alligator's but inside is a puddinglike treat unlike any
other you have ever tasted. Slice into wedges and eat
off the skin, or cut in half and eat with a spoon. Available in winter through spring. Shiny green-skinned fruit, small and oblong, these
can be cut in half and the sweet green and purple
pulp scooped out with a spoon. They are slightly soft
when ripe. Available in winter and spring. Fuzzy, brown-skinned fruit, usually size of a lemon;
tangy, bright lime-green inside with tiny edible black
seeds. Peel and eat whole, or slice, or cut in half and
eat with a spoon. Ripe when soft like a peach. Small, pale orange fruit, shiny skin, these grow in
clusters on a branch. They turn from green to yellow
or orange when ripe. Can be peeled or not. Deli
cate, juicy orange flesh, large brown seed. Throw
the seeds into your garden. They sprout easily into
trees in tropical or semitropical climates. Small, nut-like, hard brown or reddish skin. Peel to
discover pearl-white, juicy pulp with brown seed in
THE FIT FOR UFE SHOPPING LIST • 125 center. Rare in United States. Available for a short
time during summer. Although difficult to find fresh
(they are usually canned), they have a refreshing fla
vor that, once tasted, is never forgotten. MANGO Many varieties, from large (grapefruit-size) red Hay-
dens to oblong yellow-green Haitians. Thick skin
should be peeled to reveal deep orange flesh. Can be
sliced or eaten whole. Large seed in center, to which
the rich and aromatic fruit clings. Available in late
spring and summer. PAPAYA Greenish, yellow-orange skin, round or oblong fruit. Hawaiian papayas are the size of an average hand. Mexican papayas can be as large as a small water
melon, but they have a thin, gamey flavor which is
less attractive than the sweeter, richer Hawaiian vari
ety. Flesh may be bright orange or strawberry-
colored. Ripe when skin turns yellow-orange and
fruit gives to pressure. Black seeds at center are bitter
and should not be eaten. Available year-round. PERSIMMON Many varieties, from yellow-orange flat-round Fuyus
to deep red-orange soft oval Hychias. Both are close
to apples in size, and Fuyus are eaten crisp like ap
ples. Hychias must be very soft before they are ripe. The thin skin can be peeled or not. Thick orange
custardlike flesh with few or no seeds. Available in
the fall. POMEGRANATE Pinkish red-skinned fruit. Hard to the touch, about
the size of a softball. Cut when hard into quarters to
reveal crimson fruit, bittersweet in flavor. Fruit is
made up of tiny juicy segments, each one containing
a seed. Children love to suck the fruit off the seeds
and spit out the seeds. Adults rarely have that much
time! Available in the fall. SAPOTE Round, green-skinned fruit, white custardlike flesh. Only ripe when very soft. Very rare. Available in the
winter. 126 • FIT FOR LIFE VEGETABLE FRUITS
These are frequently regarded as vegetables but are actually classified bo-
tanically as fruits, because they contain seeds. Vegetable fruits combine
raw with other fruits: for example, avocado with banana, papaya, or
mango; cucumber with peaches, oranges, or nectarines. They also com
bine well with all raw or cooked vegetables and with starchy carbohy
drates such as bread, rice, pasta, or potatoes. Ideally, vegetable fruits
should never be cooked, although we will once in a while make an excep
tion for peppers. You would never cook avocado, cucumber, and particu
larly tomato. Tomatoes become very acid when cooked and acidify your
whole system. Eat vegetable fruits raw, as an alternative to sweet fruits
when you want something juicy but not sweet. Except for avocado, which stays in the stomach for an hour at most, all
the juicy vegetable fruits can be combined with other fruits with no extra
waiting time. AVOCADO
Bacon
Fuerte
Haas
Pinkcrton
Topa-Topa
CUCUMBER
hothouse
pickling cukes
standard PEPPERS
bell—green or red
green chili
TOMATOES
(Tomatoes are exceedingly acid-
forming when cooked, so eat
them uncooked. Raw, they are
extremely alkaline and
beneficial.) DRIED FRUITS
These are extremely concentrated and should be eaten in small quan
tities. Dried fruit can be eaten sparingly with other, less sweet fruits to
augment their


. You are laying aside the
ego’s voice that insists that no is bad and yes is good. No one comes to
peace of mind by people pleasing, by saying yes to everyth ing. Jim
Carrey’ s character in the movie Yes Man  had to learn this!
If you have a situation where you feel you have been compromi sing
and you need to take action, do so when you are in a state of peace. A
woman who had been compromising and “pleasing” her mother with
certain behaviors for thirty years recognized this defense mechanism and
had an open, direct talk with her mother. The theme of the talk was “no
more.” The straightforward, direct approach may seem to make waves
initially, but it is an antidote to denial, repression, and resentment.
Spirit-inspired courtesy is not people pleasing. So, question your
thoughts and behavior and be aware of your motive. You will know by
how you feel if you are people pleasing. Guilt is always hidden in the
past, and you cannot have both ego-induced politeness and freedom at
the same time. The present moment is forgotten when we operate from
people pleasing based on past conditioning and so is the Spirit’ s
guidance. Do not think you can hold onto the past and expect yourself to
feel infin ite and free at the same  time. Instead, be Spirit-inspired in terms
of real kindness. From this place, you do not have a moment of doubt,
and there are none of those words that are in the grey zone. The results
of laying aside people pleasing are authentic relationships, real healing,
and joy!
You will feel a calm assurance when you speak from your heart  and
say what you feel is truly most helpful. As you do, past pattern s, habits,
and people-plea sing thoughts of guilt will dissolve away, for they were
never truly a part of the real you.Exercise: Your Fear of Authenticity
Bring to mind an area in your life, a relationship, or a situation
where you feel that you are wearing a mask or you are afraid to
“rock the boat.” Take some time with your journal to reflect upon
your feelings around this situation.
1. Write down your thoughts and judgments of yourself or
others. Do you have expectations of yourself or of others?
2. Look for a limiting belief about yourself. Give examples of
how it is playing out in this situation.
3. Are you able to see that limiting beliefs about yourself are
the cause of your people-pleasing habits?
4. Write down any ways you resist letting go of your people-
pleasing habits and this limiting belief about yourself. How
do you feel about letting the people-pleasing habits go? Do
you want to be right about the way you perceive this
situation and yourself?
5. Invite the Holy Spirit into this situation to help you release
any feelings of responsibility or guilt that accompany the
people pleasin g and to let go of any expectations of
yourself and others. If it feels effortless and natural, share
with the Holy Spirit in your journal about your people-
pleasing habits and your willingness to let them go and be
happy.
Tips for Undoing People Pleasing
Here are some stepping-stones  to help loosen your automatic people
pleasing.When you are asked a question, instead of responding
immediately, out of habit, pause. If there is a sense of pressure,
defensiveness, or a lack of clarity about what you should answer,
give yourself permission to say, “I don’ t know right now, but I
will get back to you.” This allows the space to really feel clear on
your answer, as well as to see the ego motivation behind
automatic responses. Pausing allows the space for the Spirit’ s
guidance to be revealed.
Be prayerful about making commitments. Giving yourself the
space to feel things out and looking at your motivation before
saying yes can help make the Holy Spirit’ s guidance more clear to
you. When you have been prayerful about a decision, stick with it
and follow it through.
Speak from your heart! When you directly share your thoughts
and feelings, notice any concerns about the other person’ s
reactions. Notice and allow your fears and thoughts to arise, such
as the fear of rejection, of hurting others’ feelings, or of being
perceived as unkind. Release these thoughts and beliefs from your
mind and experience the freedom to express truthfully.
The more we work with letting go of people pleasing, we actually
see that it is valuable for us to extend the truth inside of us and that really
nothing’ s going to come down on us, the sky isn’t going to cave and fall
in on us. It’s quite the opposite. We get a lot of opportunities on a daily
basis to be vigilant around people pleasing and to allow the Holy Spirit
to help us navigate our mind and the world around us. The more we
communicate truly, the more we attract true communication toward us,
and that is what leads us to an experience that turns fear into freedom.
The Delight of Authentic Sharing
Rather than living in fear of the possible reactions of others, we become
authentic and stay in integrity with the truth. We extend the love and the
happiness. We are empowered by love. From that clarity, the directioncan only be integrity of mind, where everything we desire is in
alignment with God, with our right-mindedness.
Living a life of no people pleasing is delightful. Doubt and worry
disappear. It is peaceful; it is harmonious; it is restful. It has all the
strength, the power, and the glory of the universe behind it. There is a
sense of invulnerability and fearlessness. You do not hesitate. It is gentle
too. It is pure light!
This is worth every bit of mind training. It is worth every bit of
meditation. It is worth every bit of darkness that seems to come up in
your face. It is worth it all because the reward is so great: freedom from
worry. You are peaceful when you don’t have a worry or a concern and
the world seems  to rest in peace with you. That is worth every instant of
mind watching. Peace of mind is no small reward, and it is worth going
for with all your heart.Chapter 12
Communication
Learning to live in the moment together with letting go of people
pleasing will have a major impact on the quality of your commu nication
with others. When your purpose  is to align with Spirit, you will find that
many of your experiences and activities will be reordered, renewed, and
refreshed. Healing and commun ication are directly related, as you will
discover.
When we think of communic ation, we usually see it as being
between two people, between two bodies. One form of commun ication is
to feel somebody’ s touch, hug, or caress. Another form of
communication is sitting togeth er having a cup of tea or coffee and a
very intimate talk about your deepest thoughts and feelings. But even
when the other person is not with you, you can communica te. Your
thoughts are powerful, and anytime you think of another person, you
communicate. It’s like prayer. I sometimes tell people who have
someone who’ s not around anymore, “Well, you might as well keep
talking to them because they are still there. You just can’t see them, but
they are still there.” And if you have attack thoughts toward somebody,
you will see that person as the thoughts you have about them. It may feel
like a very foreign idea, but it is within your own thinking that you have
all of your relati onships and your communications. This is why you need
to take great care of what you think and be aware of what  kind of
relationship you have with your thoughts.
The way to an increasing awareness of your thoughts is to pay
attention to the way you feel. Not only will your feelings be the
indicators of where you have let your thoughts go, but your external
relationships will also always reflect what is going on in your thinking.
This is because your powerful mind communicates all the time.The mind is very powerful, and never loses its creative force. It
never sleeps. Every instant it is creating. It is hard to recogni ze
that thought and belief combine into a power surge that can
literally move mountains.
We need to have experiences that show us that we are more than a
body and that we can communicate beyond the body. Sometimes people
will tell me they have a dream where they can fly and experience
freedom. In whatever way is given to us, in whatever way we attract, we
need to have an experience that we are more than a body. There is a lot
of resea rch around near-death experiences and out-of-body experiences
and lots and lots of reports around people who are in comas and
unconscious. If communication were based on the body and certain brain
activity, a coma would seem like a definite break in communication. Yet
over and over, we hear stories of patients who come out of comas and
say things like, “Why did you tell that story about me?” This shows
clearly that communication is not limited to the body. This shows that
we can begin to loosen up from  the idea that we are powerless and go
beyond preconceived limits with our communication. Sometimes we can
even have telepathic experiences. It works more like prayers: you send
out a vibe with your thoughts, then the universe responds to that vibe,
and that is reflected directly in


 alf (49%) of the fatty acids in coconut oil
are lauri c acid (converted to monolaurin in the body), which helps lower
LDL (bad) cholesterol and increase HDL (good) cholesterol.
•    Reduc es your risk of heart dis ease—medium-chain fatty acids are rapidly
absorbed almos t directly into the liver and are converted int o ener gy
instead o f being  stored either in  adipose (fat) tissues or deposi ted in the
arteries (as are the long-chain fatty acids in animal fats).
•    Stable  at room and moderate c ooking temperatures—it won’ t oxidize and
form dangerous free radicals (as do unsaturated fats).•    Suitable for  those with di abetes—the medium-chain fatty acids in
coconut oil do n ot raise blood sugar levels and they keep levels  even by
providing a steady source of e ner gy without stimulating the release of
insulin. Steady blood sugar levels help prevent hypoglycemia, a
precursor to type 2 diabetes.
•    Su pports your liver—the liver  is the clearing house for the body’ s toxins,
hormones, bile and other substances. Coconut oil’ s antimicrobial fatty
acids cleanse the liver and help protect it from damage from free radicals.
•    B oosts your daily ener gy—th e medium-chain fatty acids pass directly to
the liver, where they are burned  for ener gy; 2 teaspoons of coconut oil a
day will supply you with steady ener gy.
•    Improves nu trient absorption—studies have shown that coconut oil
enhances the body’ s ability to absorb vitamins, minerals, antioxidants and
other phytonutrients from food, especially fats and fat-soluble vitamins.
These studies suggest that food cooked in coconut oil will help transport
nutrients from the food through  the stomach lining into the bloodstream.
Consuming coco nut oil on its own or in food helps prevent vit amin and
mineral deficiencies.
•    Im proves dige stion—because medium-chain fatty acids in coc onut oil are
smaller than the long-chain fats  found in other oils and animal fat, they
require less ener gy and fewer en zymes to break down for digestion. This
puts less strain on all the diges tive or gans, especially the pancreas and
gall bladder.
•    Decre ases inflammation—inf lammation is a major factor contributing to
the developmen t of disease. Ac cording to a study from the Institute of
Human Nutrition  at the University of Southampton, UK, coconut oil may
be usefu l in the treatment of both acute and chronic inflammation and
inflammatory diseases, including heart disease.
•    Impro ves you r immune system—or ganic vir gin raw coconut o il is high in
lauric, capric and caprylic acids. These fatty acids are antimicrobial,
antifungal and antiviral, meanin g they combat the minute or ganisms that
cause disease. Lauric and capric  acids in coconut oil help treat intestinal
yeast inf ections such as candidiasis. Lauric acid is converted in  the bodyto monolaurin, which has been shown to inactivate or protect against
viruses such as HIV, measles, herpes simplex virus, flu and rubella.
•    Helps  prevent  breast, colon an d other cancers—coconut oil helps to keep
the blood void of free radical damage, which contributes to degenerative
diseases such as heart disease and cancer. Oxidation occurs when
hydrogenated oi ls (shortening and mar garine) or animal fats (which are
long-chain fatty acids) are consumed, so eating coconut oil not only
of fers protection against free radicals, it replaces other unhealthy fats.
•    Improves Crohn’ s disease, ir ritable bowel syndrome, ulcera tive colitis,
gall bladder disorders, pancreatic disorders and other digestive disorders
—the antiviral, antimicrobial and antibacterial constituents in coconut oil
play a role in neutralizing bacterial infection, and the anti-infla mmatory
properties soothe inflammation in the digestive tract.
•    Helps prevent osteoporosis and supports the development of strong bones
and teet h—the antioxidants fou nd in coconut oil protect the bones from
destruction by oxidizing free radicals.
•    Moist urizes, h eals and protects the skin—it absorbs quickly into the skin,
does not feel greasy or sticky, and has been found to diminish and
prevent wrinkles, moisturize and alleviate minor burns, rashes and insect
bites.
•    Conditions yo ur hair and help s control dandruf f—using cocon ut oil either
before or after shampooing your hair can leave it soft, shiny and full.
Caution
Because the medium-chain fatt y acids in coconut oil require few or no
enzymes to break them down in the intestines, coconut oil can cause mild
forms of diarrhea in some people. It is wise to start with sm all amounts
when cooking with or taking coconut oil as a supplement for the first time.
Nutrients in 100 g Coconut Oil
86 g  saturated f at (short- and medium-chain saturated fatty acids including
lauric acid), 1.8 g polyunsaturated fat, 6 g monounsaturated fat
Forms A vailableCoconut oil is available in pint or quart glass jars or in lar ger quantities in
plastic tubs.
Selection and Storage
•    Use only ce rtified or ganic, unrefined or raw coconut oil. If you can
determine the method of extraction, choose the oil that has been cold-
press expelled and centrifuged to remove the water.
•    T wo indicators of good-quality coconut oil are a higher price and a
pleasing coconut scent. It is exp ensive to extract the oil i n a way that is
healthy. Oils that have been re fined, bleached and deodorized do not
carry the distinctive smell of c oconut and do not contain the healing
properties of or ganic vir gin raw coconut oil.
•    Store coconut  oil in a cool cup board and it will keep for up to 3 years. Its
stability makes coconut oil re sistant to oxidation and rancidity. For
convenience, tra nsfer 1 to 2 cups from the original container to a glass
container with a tight-fitting lid  and place it close to the stove. This will
ensure th at you have a constant supply of softened coconut oil at hand for
cooking.
Cooking with Coconut Oil
•    In  addition to its many heal th benefits, vir gin raw coconut oil is heat
stable at moderate temperatures— its smoke point is 350°F, the highest of
any unrefined vegetable fat. Th is makes it the perfect choice for almost
all cooking methods, including stir -frying, baking, roasting and pan-
frying. Most other oils, including olive oil, are not stable at moderate
temperatures, es pecially when used to fry food, and they can br eak down
into highly carcinogenic trans fatty acids.
•    Keep the heal th benefits of c oconut oil by cooking over med ium to low
temperatures on the stovetop and limiting oven temperature to 350°.
•    C oconut oil is a healthy all-purpose oil—replace the cooki ng oils you
currently use with high-quality  or ganic vir gin raw coconut oi l. Keep a
small amount of high-quality or ganic vir gin raw polyunsaturated oil, such
as w alnut, olive or sunflower oil, for use in salad dressings or other raw
dishes w hen you  want an oil that imparts a dif ferent flavour and one thatwon’ t fi rm up at cooler temperatures. Always store polyunsaturated oils
in the refrigerator.
•  Coconut oil is solid at room temperature but easily melts to oil at 76°F.
•    Use as a butter replacement: Drizzle on vegetables or spread over bread
(or whip half butter and half softened coconut oil).
•    Stir 1 tablespo on into hot or warm drinks such as cocoa, tea, cof fee, chai
and cider.
•  Add 1 tablespoon to smoothies.
•    S tir 1  teaspo on into cooked rice, amaranth, quinoa, oatmeal and other
grains.
•  Use to grease pans for baking.
How to Soften Solidified Coconut Oil
Bring a small s aucepan of water (2 to 3 inches) to boil over high heat.
Remove the lid from the jar of coconut oil and stand the jar i n the water.
W ithin a few s econds, the oil will be soft enough to measu re. Recipes
typically call for two types of coconut oil: softened and melted.
Softened coconut oil —The oil has softened to a consistency that is similar
to butter at room temperature. Y ou can scoop softened coconut oil with a
spoon.
Melted coconut oil —The oil has melted to a clear l iquid similar to corn oil
or o live oil. Y ou can pour melted coconut oil into a liquid measu ring cup or
spoon.Caution
Do not heat coconut oil above 350°F or past its smoke point—excessive
heat wil l cause it to break down  into oxidizing trans fatty acids and destroy
its health benefits.
Coconut Milk and Coconut Cr eam
Coconut milk and coconut cream are both white, creamy liq uids with a
nutty-coconut flavour.