Waching daily Apr 23 2018

For more infomation >> What Happens To Your Body When You Stretch Regularly? - Duration: 4:13.

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Far Cry 5 – Interview: Adapting the Game on PC - Duration: 1:37.

For more infomation >> Far Cry 5 – Interview: Adapting the Game on PC - Duration: 1:37.

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GDPR, Privacy, and WordPress WPCampus Podcast - Duration: 33:19.

Brian: Welcome to the WPCampus Podcast, a podcast for those using WordPress in higher

education.

You may have noticed that data privacy has been in the news lately, for a lot of different

reasons.

One of those reasons: the European Union will be implementing the General Data Protection

Regulation, or GDPR, this spring.

GDPR has global implications, which means there are changes coming to WordPress core,

and also to how we build themes and plugins.

My name is Brian DeConinck, and I work for North Carolina State University.

I'm joined today by Heather Burns, a digital law and policy specialist.

You can learn about Heather's work at her website, webdevlaw.uk.

Among her many projects, she is part of the team working to prepare WordPress core for

GDPR.

She joins us to talk about upcoming changes to WordPress, and privacy best practices for

site admins and plugin authors.

One quick note before we hear that conversation: Our recording picked up a little more background

noise than usual this time.

I've cleaned things up, so most of the conversation is pretty clear, but if there's anything you

couldn't make out, you can visit wpcampus.org/podcast for a full transcript.

Transcribing the podcast is something I've been wanting to do for a long time for accessibility

reasons, so I'm glad there were some loud voices in the background this time that gave

me the push to finally do it.

With all of that out of the way, here's Heather!

Heather: Thank you for inviting me on, Brian!

Brian: Well, thank you so much for being on!

So, just hypothetically, if there's someone who's listening who has no idea what GDPR

is, or anything at all related to it, what is GDPR?

Heather: So GDPR is a renewal and a refresh of the European data protection and privacy

structure.

Very different from the way the United States works, in Europe we have a single overarching

data protection framework, across all situations, all sectors, all business sizes, whether you're

the largest corporation or a one-woman business, or for that matter a university, the same

set of laws apply to you.

We've been working with a European data protection framework since 1995, so what GDPR is, as

I've said, it's a renewal and a refresh of those rules, which was, you know, desperately

out of date.

So, we're all getting ready for it here.

It may seem a little bit cumbersome, but it is ultimately such a healthy business process

to go through, because everyone needs to go back to basics and examine how they collect

data, what they collect data about, why they collect it.

And I find the compliance journey is actually so rewarding.

It allows them to feel better in control and empowered of the ways they do business with

data.

Brian: I feel like, in recent years especially, data storage is cheap, so we've all sort of

gotten addicted to the idea that we can just keep things forever and ever and ever, but

GDPR seems like it's going to force sort of a cultural shift.

Heather: It will.

And, not before time.

I've been speaking and writing about this stuff for years, but even in the past month

all of the news stories really got people just thinking about these things.

Developers, how the decisions they make can create a snowball which avalanches into a

privacy concern.

So, now's the right time to be thinking about it.

Brian: GDPR is a European Union regulation.

Many, I would say most people who are involved with WPCampus are not in the European Union,

although we have people around the world.

But GDPR does apply globally to anyone who's interacting with people in the EU.

So can you tell us a little bit about the scope of GDPR and who's covered by it?

Heather: Well, European data protection law has always been extra-territorial.

It has always applied to people within the European Union regardless of where their data

was collected and processed.

But because the existing data protection framework was from, again, 1995, floppy disks and dial-up,

the constant international data flows we deal with all the time, whether that's a client's

business records or the data syncing to cloud storage on your phone, wasn't really adequately

addressed until now.

So, GDPR applies to any business, organization, or educational institution which is collecting

or processing data about European Union residents, regardless of their nationality or location

within Europe.

If you serve customers in the European Union and you're an American business, you still

have to protect their data to European standards.

And that also applies to educational institutions, whether it's students, prospective students,

alumni.

I think we're going to dive a little more into that today.

Brian: Yeah, well, I'm thinking about my own university.

I work for North Carolina State, and we have online education programs, we have international

students, we have a satellite campus in Prague, all these different ways that we're interacting

with people in Europe, that on a day-to-day basis I might not even be thinking about,

let alone just people who might show up and sign up for a newsletter on a website, or

something like that.

So, higher ed, at least in my experience, we don't always take change very well.

And in many ways this is a big change.

It's going to require us to re-think how our websites function and how we interact with

our users.

Looking at WordPress core specifically, what kinds of interactions are we really concerned

about, just in the core WordPress application?

Heather: Getting ready for GDPR has posed a few unique challenges to the WordPress ecosystem.

When it comes to privacy, core, all things considered, is pretty good.

There are a couple of tweaks and changes and improvements we're making that we're going

to discuss later.

But the challenge for WordPress is that a WordPress site is a combination of core, and

plugins, and themes.

And there are infinite combinations of ways that those aggregated websites collect data,

process data, the way the website administrators use the data, access the data, or not.

So, our challenge was to, not to---let's be honest, we cannot make any WordPress site

compliant with anything, but what we can do is fix what is humanly possible to fix, and

then provide site administrators with the tools and resources they need to make the

right decisions and to inform their site users about the best ways to protect and safeguard

their data.

Brian: So this isn't something---I've seen you talk about this in Slack and also the

recent change to the published WordPress plugin standards, that you can't just have a plugin

that makes you GDPR complaint, that solves all of your problems magically for you.

Heather: I like to tell people there's actually no such thing as GDPR compliance, because

it's a bit like saying you're healthy.

Just because you're healthy today, doesn't mean you're going to be healthy in a week.

It's about your ongoing, every day business processes, the ways you do business, how you

take data, how you store data, and the quickest way to let your standard slip is to ever believe

that you are compliant.

So the notion of, just install a plugin that will do all that stuff for you is something

I've been railing against on WordPress pages for years.

So we took the opportunity to have the plugin guidelines amended so that no one could ever

say that their plugin would make the site legally compliant in anything, whether that's

GDPR or ADA or, I've even been seeing plugins that offer to spit out a legally water-tight

business contract.

There are many things that we've been able to take a look at, not necessarily within

the very narrow definition of the GDPR compliance deadline, but which have an equally important

impact, and certainly be relevant for future work after this deadline.

Brian: I want to talk a little about that future work in a minute, but let's, I guess,

dig into some specifics.

I'm a plugin developer and I'm a site administrator.

We all interact with WordPress in lots of different ways.

What are some of the specific changes we can expect to see in WordPress core?

Heather: Well, I've been working [inaudible] late January, early February, with a core

compliance project group, which is Automatticians, plugin developers, volunteers, just anyone

who's interested in these issues of how do we get WordPress for GDPR?

Keeping in mind that, as I said, we can't make a website compliant.

So what can we do to help administrators get there?

The GDPR compliance project has four areas that we're working on.

First is developing tools for core for the various requirements of GDPR, such as data

export, being able to delete a user's information.

The second thing we're working on is a tool to create a GDPR-compliant privacy policy,

because---and I just gave a whole talk about this on Sunday at WordCamp London---privacy

notices are a big part of helping be GDPR compliant, and the days of these legalese

gibberish walls of text are over.

Privacy policies now have to be open, transparent, helpful dialogues with the user, of the ways

you're using their data and what options they have over it.

So that, again, creates a challenge for when you might have a site with thirty plugins

and themes and contact forms and such there.

So we're developing a tool that will help site administrators develop that privacy policy

without having to talk to lawyers or developers.

Third area we're working on is, we're going to take a look at the plugin development guidelines,

because any work we might be doing now can only be retroactively applied to existing

plugins.

If plugins have areas they could be slightly better in, regarding privacy and data protection,

it's because we haven't clarified that sufficiently enough.

So we're going to better define what is now acceptable, for best privacy and data protection

practices.

Again, not within the strict definition of GDPR, as a European law, but as privacy as

a general principle.

And the fourth area we're looking at, is more developing information resources for site

administrators, everyday site users, and developers on what they need to know about GDPR, as well

as general best practices and privacy and data protection, in language geared toward

each of those audiences.

So, this work, fingers crossed, with lots of coffee and Red Bull, will all be ready

and up and running by the 25th of May, which is the day GDPR becomes enforceable in Europe.

We're also noting things we could equally turn our attention to, but kind of putting

them on the B-list until we're done with this specific deadline.

And then we're going to take a breather and come back to them afterwards.

Brian: And so, by May 25th, that would also be, I guess, WordPress version 4.9.6, maybe?

Heather: Possibly?

Yeah.

I've heard things about 5, but, you know what deadlines are like, so.

Brian: I've been sort of lurking in the GDPR compliance channel in WordPress Slack for

a couple weeks, just trying to get myself up to speed for what I need to know.

I'm seeing some tools that will hopefully be available for data review and data export

for end users.

Can you talk a little about what those kinds of tools might look like, bearing in mind

they're not actually real yet, they're still in development?

Heather: Well, you're welcome to help us test them!

On data export, users have the right to export all the data that a site holds on them.

You've heard the apocryphal stories of people requesting that Facebook send them a copy

of their data, and they literally get the box, the ream of paper, [inaudible] the entire

box.

So, we're looking for ways, again, to number one, create a tool that will allow the user

to request the data export, to verify the identity so it's not someone trying to steal

your data, and for the site administrator to provide a copy of it.

And also looking at building the functionality into those tools so that it also pulls the

required data from your plugins.

If you think about it, this has been a really difficult, but good challenge to get our teeth

into.

How do we create functionality to pull all of this information the user or the administrator

will need from very diverse plugins doing very different things?

So we have an export tool.

The privacy notice tool is something that really excites me.

It will---again, coffee and Red Bull willing---allow users to generate a GDPR-compliant privacy

notice in a page that would be a default.

When you install a new site, you have "Hello" and "About" pages, and you're going to have

a privacy notice page now.

That page will generate the information, but it will not publish it.

There will be plugins that choose not to comply and don't provide the information.

There will be information that the business owner or the site administrator is required

to provide in any case, you cannot automate this process.

You have to be accountable, there are questions only you can answer.

So we're providing the tool that will let them get halfway, provide the information

they have to get on their own accord, and then able to review that and manually publish

it.

So, we're not going to do the job for them, we're not going to do your homework for you.

We're going to give you the tools you need to do it right, but it's still ultimately

the administrator's responsibility to ensure the accuracy of that notice and then to publish

it.

Brian: And I guess it also raises the standard---responsible WordPress admins have had to do their due

diligence in reviewing security and things like that in the plugins that they're adding,

but now it's just another thing that we need to be thinking about.

Heather: Absolutely.

Brian: So, thinking about higher ed, a lot of large universities, especially in the United

States, are addicted to decentralization.

We don't always like talking to ourselves, and we don't always like talking about important

things before deadlines.

Thinking about my own university for instance, we have, across twelve colleges in the university

we have thousands of WordPress websites.

Some of them are in multisite, some of them aren't.

Some of them are maintained actively by IT staff, some of them were created and somebody

walked away from them.

And this is just sort of an ongoing challenge for our own processes, and maintaining security,

and things like that.

But thinking about GDPR and privacy in general, coordinating privacy policies with our legal

office and vetting plugins, seems like a large task.

So, with that in mind, can you solve all of my problems for me?

What kind of recommendations would you give for prioritizing and assessing risk when you're

trying to decide what to do and how to approach GDPR for one website, or many websites?

Heather: The first and most important thing is it needs to be a cross-disciplinary effort.

GDPR is about removing the notion that privacy is a contractual matter for lawyers.

In fact, they're the last people who should be involved.

It needs to be cross-disciplinary across your management, across marketing, across design

and UX, across administration, and, yes, across legal, although I don't honestly expect an

American university lawyer to understand much about European privacy law.

But, the expression that I've used in all the speaking I've done about GDPR is "pull

your socks up."

GDPR is about pulling your socks up.

All the little processes we've gotten sloppy and lazy about.

And maybe, UX didn't design something a certain way beause marketing didn't tell them, or

admin didn't tell them that they were collecting [inaudible].

So the healthiest way to start the GDPR compliance process is to literally get everyone in a

room around a table and ask these questions.

What information do we collect?

Where do we collect it?

Why do we collect it?

Who has access to it?

Where do we store it?

For how long do we store it?

What rights do people have over it?

It includes everything from paper files to archives to backups to old files in registrars,

to alumni donor information.

And this is why, as I said at the beginning, this can be such a powerful process.

Very few organizations will ever have sat down and asked these questions to begin with.

And you will be staggered when you just face the scope of what you have, where you have

it, and who has access to it.

And then you start by looking at your risks.

A very healthy process to do as part of the privacy by design framework, which is part

of GDPR's requirements for data-intensive projects, is the impact assessment.

And that's a living written document that everyone involved in the project signs off

on, where you ask those questions that I just posed, and you take it a little deeper and

talk about the risks.

What are the risks to us holding this data?

What are the risks to the users?

What are the risks to the organization, in this case the university?

What happens if this data is leaked?

What happens if it is breached?

What happens if it is misused?

And what risk mitigation strategies are we going to put in to make sure that that doesn't

happen?

So your first step might be deleting a heck of a lot of data.

I love how GDPR is causing this big global data purge, of stuff you don't need or shouldn't

have been asking for in the first place.

Brian: Right.

I don't necessarily need IP addresses from people who visited my website three years

ago, that I'm not doing anything with, that I'm not looking for any useful information

from it.

Heather: A healthy part of compliance is creating a data minimization, retention, and deletion

schedule, for every kind of data you hold.

GDPR doesn't set hard and fast rules on these things, but it expects you to come up with

a rationale for how long you're keeping all this data, why you're keeping it, and when

you're deleting it, for every bit of data that you hold.

So it may be that we keep all alumni data forever and ever, and as long as you can justify

it, that's fine.

It may be prospective clients and applicants, you're not going to need their data after

two years, because even if they were coming back and going to you anyway, they'd have

to start a whole new process, so why are you keeping all of that data?

For network administrators, site logs, site admin things, there are certain legal obligations

you may have to comply with about how long you keep visitor data in case there's a court

case or misuse of a university system.

That's fine.

But think about everything you're keeping and how long you're keeping it, and come up

with a regular schedule for deletion.

And that way, you have so much less data that could be misused.

Brian: In some respects, I feel like higher education institutions are better poised to

think about this than private businesses, just because, at least in the United States,

there are already many laws surrounding student data, for instance, how that's retained and

who's allowed to have access to it.

This is just sort of a broadening of that scope, it's not just students that we're thinking

about, it's everybody who's interacting in some form with the university.

Heather: I mean, I remember, I was an undergraduate in the States over twenty years ago, and my

student identification number was my Social Security number.

And it was on your library card, it was on your ID card, when it was exam time they would

just post the Excel spreadsheet outside the university department with your results by

your Social Security number.

Brian: In hindsight, that wasn't such a great idea.

Heather: You know, it's amazing how far we've come in twenty years, but we had a very far

way to come.

So it's true that US law has sectoral regulations on privacy pertaining to students, but there

is a culturual difference between the United States and here.

And I'm not trying to paint anybody right or wrong, better or worse, I'm just explaining

the difference.

The US culture of privacy is, you're opted in and you have to opt out.

Whereas the European approach is, you are opted out and you have to opt in.

So the US approach is, collect all the data, keep the data, and then if you're going to

do something with it later, maybe only then think about it.

Whereas, the European approach forces you to pass a lot of hurdles before you are ever

collecting that data in the first place.

So, even though your American university data will be pretty tightly protected, it's still

a really good opportunity to look at it through minimization retention eyes and see things

like user rights over the data.

The European view is, again, where it's user-centric, whereas the American view is, it's institution-centric.

So think in terms about how, what if the user just doesn't want this data collected?

What if they don't want the alumni office calling them until the day they die asking

for money?

That sort of thing.

Brian: I think perhaps our alumni office has a different view of that interaction.

But yeah, this is an opportunity to rethink how we approach the people who interact with

our institution.

Heather: Absolutely.

Brian: Going back to, I guess the mechanics of GDPR for a moment, it'll be fully implemented

on May 25th.

Do we have a sense for what a GDPR complaint might look like for an organization or an

institution that's not compliant?

What kind of a process might be followed?

I assume this is where lawyers get involved.

Heather: Actually, no.

It's a big misconception, because---We have a process in Europe where we work through

data protection regulators, we have something like that here.

Every nation has a regulator.

The closest you come in the US is the FCC, but not really, it's kind of sort of, but

not really.

So if an alumni living in Scotland has a problem with being harassed by her alma mater in Washington

and realizes, "they're also selling my data and I'm getting junk mail?"

what she has the right to do is contact her national data protection authority, and say

they're not respecting us.

And that data protection authority will get in touch with the institution in the United

States and explain they're concerned that you are not respecting our citizens' data.

Could you explain your processes and procedures?

So, it is a cooperative process.

They will work with you.

Sometimes Americans don't seem to understand that the European privacy system, it's not

about courtrooms and lawyers.

I've seen comments on posts I've written, things like "Will I be prosecuted?"

That's not how it works, it's not an adversarial, it's not criminal law.

It's civil statute.

It's done through cooperative involvement with regulators.

The only reason you're ever going to get a fine, and there's so much rubbish and misinformation

and scare-mongering about fines---fines, certainly in the UK where I am, are only ever levied

as the fourth stage of an exhaustive process where they have genuinely tried to work with

you, and you've not taken their advice or you've repeated mistakes.

Or, it's levied in cases of truly egregious data breaches, where the fine was absolutely

justified, so your Facebooks and your Ubers.

But the regulator will work with you.

However, you have to meet her half way.

And if the regulator comes to you and says, "We're really concerned, you're actually selling

data about thousands of your alumni over here to marketers without their consent, could

you please show us what opt-in consent they gave to that?"

And if your answer to that is, "Uhhh..." you have two problems.

Because the fact that someone attended your university twenty years ago was not granting

active consent for every list you want to put them on until the day they die.

So, again, you've got to start thinking about these processes now.

Where did we get this data from?

Why is this person on this list?

What rights do we give this person?

And that's healthy, I think.

Brian: Yeah, I think it's going to force us to think about things we get away with not

thinking about a lot of the time.

So, we've talked a little about the changes that---again, coffee and Red Bull---coming

soon to WordPress.

But this is the first major push for privacy anything in the WordPress community that I

can remember.

What comes next?

What comes after May 25th?

What's the future of privacy in WordPress, and giving more tools, giving more recommendations

to WordPress users?

Heather: Well, this is only my personal view, but my personal view is I would like to see

privacy become a core team, like accessibility.

You may remember, a few years ago, accessibility had to fight for their voice to be heard.

And now, they are an active core team.

So I would love to see a privacy core team to look at these issues going forward.

There's so much we could look at and learn from, we just have to keep cranking towards

a specific deadline or a specific piece of legislation.

So I think it's a really big challenge that we should be sinking our teeth into, about

how do we create a best standard and practices for privacy and user protection, not pinned

to any one particular legal framework.

But mindful of the fact that there are elements we can cherry-pick from various different

legislation and systems, to create a really good best practice standard for all developers

to use.

Brian: Do you find, in---so, I'm going to pontificate for a moment.

What I've observed, as somebody following along with core development is, there's a

lot of enthusiasm for building something new like Gutenberg, but core teams like accessibility,

while they do have that recognition, there's a lot less activity in those channels in Slack,

there's a lot less activity just in general.

Do you find that, the interests of the people who are contributing to an open source project,

they often tend toward, I want to write code.

I want to build something new.

How do you balance that with these sort of big questions that WordPress needs to grapple

with, and make sure that they do get the time and get the attention and get the interest

that they need to get?

Heather: Well, I've been in the community for ten years, and it's been my observation

that---and this is a personal observation, but anyone is welcome to disagree with me---but

I feel that the reason accessibility and privacy have been so hard to sell is because they're

intrinsically connected to law and legal frameworks.

And there's a lot of people in the community who see anything connected to law and run

the other way.

They think it's the preserve of lawyers, they think that they will be held responsible for

any mistakes they made, they think that maybe because they're not legally qualified they

shouldn't be working on this.

But, certainly with GDPR, lawyers really do not need to get involved.

It's a development framework.

Where you need lawyers is to do things like sign off on things like your contracts with

third-party providers.

But it would be helpful for us as a community to get over our stigma of anything legal.

And thinking of it, again not trying to cause a cultural fight, but thinking of it as a

judge, and a gavel, and a courtroom, and a lawyer talking a load of rubbish.

It's a completely separate kind of law from the law that we're talking about, in terms

of making sites disability compliant, making sites privacy compliant.

So if we just approach them with a little more bravery, less fear.

And, through all of our enthusiasm towards creating tools and writing code, as we're

doing now with the GDPR compliance project, we have a responsibility, as the makers of

the tools that create 30 percent of the web, to do better by all of our users.

And we could truly make the web a better place for the 30 percent who use it, who use our

product, by approaching legal compliance with less trepidation, more confidence.

Brian: Heather, this has been a really great conversation for me, just my own peace of

mind, understanding what's happening with GDPR.

I think a lot of people are going to find it very useful.

Do you have any favorite resources you'd like to point people towards?

I guess your WordCamp London talk on privacy statements.

Heather: I did, I did that on Sunday, and the video will be up at some point on WordPress

TV.

I've done a couple of other WordCamp talks on GDPR, and I've also recently written some

Smashing Magazine articles on the privacy by design framework and how GDPR will change

you as a developer.

And you've just reminded me, I owe them another article I should probably start.

So I will pass you the links for those, and you can put them in the show notes, Brian.

Brian: That sounds great.

And if someone wants to follow you online, on Twitter you're @---

Heather: @webdevlaw.

Brian: And that's also your username in the WordPress Slack community.

It's been very interesting for me following along with the GDPR compliance channel, and

I'm really looking forward to seeing what comes in the next couple of weeks.

Heather: I'll just add that if you're coming to WordCamp Europe, I'll be teaching a three-hour

workshop on developing for GDPR and privacy and data protection.

So if you go to the WordCamp Europe website, you have to register for it just for headcount

purposes, but I would love to see you there!

Brian: Sounds great!

Heather: I can't wait to show the world what we've done.

Thank you for having me on, Brian!

Brian: Thank you so much!

As we finish up, I'll just read a few notes and then we'll be all done.

If any listeners haven't already done this, mark your calendars for WPCampus 2018.

It will be July 12 - 14, in St. Louis, Missouri, at Washington University in St. Louis, Missouri.

It's a great event for anybody doing WordPress in higher ed, or even anybody who's just sort

of higher-ed-adjacent or curious to hear about how WordPress translates into the world of

higher ed.

Tickets go on sale on April 30th.

Just as a reminder, you can also subscribe to this podcast on iTunes and on Google Play

by searching for "WPCampus Podcast," and you can listen to each episode and follow links

to more information at wpcampus.org/podcast.

And finally, you can follow @wpcampusorg on Twitter for announcements about the conference,

news and updates about the podcast and the community in general, and much more.

If you have a suggestion for a podcast topic, please tweet it @wpcampusorg and we will see

it!

So, Heather, thank you so much!

For more infomation >> GDPR, Privacy, and WordPress WPCampus Podcast - Duration: 33:19.

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3 READING HACKS - How To (ACTUALLY) Remember What You Read - Duration: 4:01.

Have you ever cracked open a book and within an hour realized you barely

remember what you just read this phenomenon seems to be especially

prominent when reading material is less exciting like textbooks or academic

journals the circumstance can be very frustrating but luckily in this video I

will share the three components of memorization you must employ if you want

to dramatically improve how much information you retain when reading

before you can start remembering more effectively you should understand how

memory works memory is built on three components impression association and

repetition any one of these components can be enough to memorize what you read

however weaving the three components together is the most secure way to

remember anything once and for all let me illustrate each component impression

when you are very impressed by something an idea a picture a sound a face a text

or even a situation the probability that you will remember it is much higher for

example if you are watching LeBron James play basketball and make an incredible

dunk you may remember the whole event very accurately same with your book if

you are very impressed by something the main character did or are very intrigued

by concept in your textbook the chance you will remember this aspect becomes

higher the good thing is that you can increase the strength of this impression

yourself while reading to do this you can pause while reading and picture the

situation in your mind exaggerating some features in order to enhance the

impression of your mental image for instance if you are reading a book about

a character riding horseback through the forest you can picture in your mind the

scenery like the trees animals as well as the nature sounds that will be

present in that environment by forming mental depictions you will strengthen

your connection with the content allowing you to leave a lasting

impression in your mind the second component of memorization is a

if you can link something you read to anything you already know the

probability of remembering it becomes even stronger sometimes incredibly

strong for example if you are trying to memorize the year Barack Obama came into

office which happened to be the same year you graduated high school then you

would find it very easy to remember this because you linked the info you are

trying to remember to something you already know for sure and will not

forget by using this technique you are basically anchoring this new information

to your existing knowledge which you can leverage in case you begin to forget

what you just learned the third and final component of memorization is

repetition if you read a book 10 times you'll remember more than if you'd only

read it once this concept applies to just about everything like a route

between two locations the lyrics of a song phone numbers etc the more you

repeat the more you remember when reading a book if you do not want to

read it several times you can highlight a few parts that you want to remember

and reread only those parts several times you will remember these segments

much better and you will see that they will also help you remember the rest of

the book in conclusion retaining information you read can be challenging

but luckily by understanding the basis of memorization you can be sure to make

your reading worthwhile so remember if you want to memorize texts much more

effectively you must impress yourself with powerful mental images make

associations with what you already know and repeat this exercise several times

thanks for watching if you enjoyed this video please hit the like button and

subscribe for more informative content

you

For more infomation >> 3 READING HACKS - How To (ACTUALLY) Remember What You Read - Duration: 4:01.

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Lustrelab LXR AllinOne Acrylic Car Wash - Duration: 8:35.

For more infomation >> Lustrelab LXR AllinOne Acrylic Car Wash - Duration: 8:35.

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[Culture] 5 Things You May Not Know About - Serbia (RS) - Duration: 7:32.

Today we're going to learn 5 things about Serbia

and we're joined by Tamara from Serbia

So... What do you have for me?

This is the first hint

You had 115 wars in 100 years?

No

That's pretty much the history of Serbia:

a lot of wars

So I had to include that

It has to do with the capital

Belgrade has been invaded 115 times in its history?

Pretty close

I'm pretty sure we were part of that as Hungarians

The next one:

Came to invade parts of Serbia?

Or resided in today's Serbia

Were born in today's Serbia?

It's the highest number of Roman Emperors to be born in one country

It accounts for 1/5 of all Roman Emperors

Now I'm trying to place Serbia on the map to see how it compares to today's Italy

Some may think of him that way, but no

If that's one of his hobbies... let's hope not

Let's find out

Let me guess something a bit more realistic

Maybe... closer to the truth

You had some kind of Count Dracula story about vampires?

Living in a castle somewhere in the countryside

Yeah, we had a vampire

Can you tell me more?

Ancestor? Or son?

Dracula was not the first vampire

People usually assume that the vampire comes from Romania

So this is a Serbian word?

What's next?

It's a famous fresco?

Painted by a Serbian person?

In a Serbian chapel or church?

It's a monastery

I have to give you a hint

The first video-transmission between North America and Europe took place in 1963

It had to do something with the fresco

We somehow took part in that transmission

And that's what I have to guess?

How? How is that possible?

There was a hidden radio-device in the fresco?

Wow, a detective mind

No, it's not that

This was the codename of the operation?

No, but I like that idea

That would make sense

I don't have any more guesses

It was a very important election?

Yes...

Because of different views on Serbia's independence?

In 2012 the Democratic Party was overthrown

We just don't learn, do we?

That sounds awfully familiar, actually

Now I know a lot more about Serbia

Thank you!

Those were the fun facts you might not have known about Serbia

Was that surprising?

Come to Serbia to find out more!

For more infomation >> [Culture] 5 Things You May Not Know About - Serbia (RS) - Duration: 7:32.

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Discussion on "As You Like It" by William Shakespeare - Duration: 9:22.

"As You Like It" by William Shakespeare

Written by Ohidur Chad

—pastoral comedy (1599) —heroine Rosalind—flees (persecution in

uncle's court) —accompanied by Cousin Celia—Touchstone

(court jester) —to find safety and eventually love in the

Forest of Arden —(historically) critical response has varied,

with some critics finding the work of lesser quality than other Shakespearean works and

some finding the play a work of great merit.

—"All the world's a stage" —"too much of a good thing"

—adapted for radio/film/musical theatre

Characters The Court of Duke Frederick:

Duke Frederick, Duke Senior's younger brother and his usurper, also Celia's father

Rosalind, Duke Senior's daughter Celia, Duke Frederick's daughter and Rosalind's

cousin Touchstone, a court fool

Le Beau, a courtier Charles, a wrestler

The Exiled Court of Duke Senior in the Forest of Arden:

Duke Senior, Duke Frederick's older brother and Rosalind's father

Jaques, a discontented, melancholy lord Amiens, an attending lord and musician

The Household of the deceased Sir Rowland de Bois:

Oliver de Bois, the eldest son and heir Jacques de Bois

Orlando de Bois, youngest son Adam, a faithful old servant who follows Orlando

into exile Dennis, Oliver's servant Country folk in the

Forest of Arden: Phebe, a shepherdess

Silvius, a shepherd Audrey, a country girl

Corin, an elderly shepherd William, a country man

Sir Oliver Martext, a curate Other characters:

Lords and ladies in Duke Frederick's court Lords in Duke Senior's forest court

Pages and musicians Hymen, a character appearing in a play-within-the-play;

God of marriage, as appearing in a masque Synopsis

—wrestling scene —set in a duchy in France

—action—Forest of Arden —near Shakespeare's home town

—Frederick—usurped the Duchy —exiled his older brother, Duke Senior

—Duke's daughter Rosalind —permitted to remain at court

—closest friend/cousin—only child, Celia —Orlando, a young gentleman of the kingdom

—fallen in love at first sight with Rosalind —forced to flee his home after being persecuted

by his older brother, Oliver —Frederick becomes angry

—banishes Rosalind from court —Celia/Rosalind decide to flee

—accompanied by Touchstone (jester) —with Rosalind disguised as a young man

—Celia disguised as a poor lady —Rosalind, now disguised as Ganymede ("Jove's

own page") —Celia, now disguised as Aliena (Latin for

"stranger") —arrive in the Arcadian Forest of Arden

—exiled Duke now also lives with some supporters, including "the melancholy Jaques," who is

introduced to us weeping over the slaughter of a deer

—"Ganymede" and "Aliena" do not immediately encounter the Duke and his companions, as

they meet up with Corin, an impoverished tenant, and offer to buy his master's rude cottage.

—Audrey by Philip Richard Morris —Orlando and his servant Adam (a role possibly

played by Shakespeare himself —meanwhile, find the Duke and his men and

are soon living with them and posting simplistic love poems for Rosalind on the trees

—Rosalind, also in love with Orlando, meets him as Ganymede

—pretends to counsel him to cure him of being in love

—Ganymede says "he" will take Rosalind's place and "he" and Orlando can act out their

relationship.

—shepherdess Phebe, with whom Silvius is in love, has fallen in love with Ganymede

(actually Rosalind) —though "Ganymede" continually shows "he"

is not interested in Phebe —Touchstone—meanwhile fallen in love with

the dull-witted shepherdess Audrey —tries to woo her—but eventually forced

to be married first —William, another shepherd, attempts to

marry Audrey as well —but stopped by Touchstone threatening to

kill him "a hundred and fifty ways" —Finally, Silvius, Phebe, Ganymede, and

Orlando —brought together in an argument with each

other over who will get whom —Ganymede says he will solve the problem

—having Orlando promise to marry Rosalind —Phebe promise to marry Silvius (if fails

to Ganymede) —Orlando sees Oliver in the forest

—rescues from a lioness —causing Oliver to repent for mistreating

Orlando —Oliver meets Aliena (Celia's false identity)

—falls in love with her —they agree to marry

—Orlando/Rosalind —Oliver/Celia

—Silvius/Phebe —Touchstone/Audrey

—all married in the final scene —they discover—Frederick has also repented

his faults

—deciding to restore his legitimate brother to the dukedom

—adopt a religious life —Jaques, ever melancholy

—declines their invitation to return to the court

—preferring to stay in the forest —to adopt a religious life as well

—Rosalind speaks an epilogue to the audience —commending the play

—to both men/women in the audience Love

—central theme like other romantic comedies —following the tradition of a romantic comedy

—a tale of love manifested in its varied forms

—love at first sight Usurpation and Injustice

—significant theme —Frederick usurps the legitimate place of

his elder brother Duke Senior —forces to flee for his life

—Oliver de Bois usurps the rights of his younger brother Orlando

—treats him so ungenerously as to compel him to seek his fortune elsewhere

—both outcasts take refuge in the forest —where justice is restored "through nature"

Forgiveness —highlights the theme of usurpation/injustice

on the property of others —ends happily with reconciliation/forgiveness

—Duke Frederick—converted by a hermit —restores the dukedom to Duke Senior

—in turn—restores the forest to the deer —Oliver also undergoes a change of heart

—learns to love Orlando —ends on a note of rejoicing/merry-making

Court life and country life —celebration of life in the country

—inhabitants of Duke Frederick's court suffer the perils of arbitrary injustice

—even threats of death —courtiers followed the old duke into forced

exile in the "desert city" of the forest are, by contrast, experiencing liberty but at the

expense of some easily born discomfort —A passage between Touchstone, the court

jester, and shepherd Corin —establishes the contentment to be found

in country life —compared with the perfumed, mannered life

at court —usurping duke—exiled courtier Jacques

both elect to remain within the forest Religious allegory

—contains mythological references in particular to Eden and to Hercules

Music and Songs —known as a musical romantic comedy

—a number of songs in the play —more songs in it than in any other play

of Shakespeare —songs/music—incorporated in the course

of action (forest of Arden) —Under the Greenwood Tree

—summarises the views of Duke Senior on the advantages of country life over the amenities

of the court —Blow, Blow, Thou Winter Wind

—sung also by Amiens —states—physical suffering caused by frost/winter

winds —preferable to the inner suffering caused

by man's ingratitude —What Shall He Have That Killed the Deer

—another song adding a lively spectacle —some forest-colouring to contrast with

love-talk in the adjoining scenes —highlights the pastoral atmosphere

—a Lover and his Lass —serves as a prelude to the wedding ceremony

—praises spring time —intended to announce the rebirth of nature

—theme of moral regeneration in human life

Thanks for watching.

Please subscribe to my channel.

For more infomation >> Discussion on "As You Like It" by William Shakespeare - Duration: 9:22.

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My First Ayahuasca Experience (Life Changing) - Duration: 18:31.

Today, I'm going to share with you the story of the one and only time that I did ayahuasca.

And I thought about not putting this on the channel but quite frankly,

I think that the insights are important enough that I couldn't

not share them even though this subject matter is a sensitive one because

it has left me and the people that I've been able to share these exercises with feeling

more joyous, more energetic, and more positive in their life and I didn't want to hold that back.

So the reason that it's a sensitive subject is because ayahuasca is a hallucinogenic

plant / habit-ending drug — or how you want to categorize it — that comes primarily from the Amazon rainforest.

It is illegal in the United States of America but tribes indigenous to the Amazon

have been using it for a long time in rituals and ceremonies and increasingly,

Westerners have participated as well.

So you should know that I did not go into this lightly; I went into this very, very deliberately.

In fact, the reason that I did it was because I'd had a breakup and I was struggling

and I'd had a number of friends tell me that this was something that was in the right time

to do and I said, "Okay," but I'm not the type of person to do drugs of any kind.

I've never smoked a cigarette, I don't drink caffeine these days,

I've never done anything with weed or beyond that,

and I don't even drink alcohol I except for a glass of red wine before bed because I heard that it was good for me.

So this was something I researched the heck out of and if you do decide to do this, you absolutely have to do the same.

So we arrived and the way that it works is that there is this circle.

And prior to sitting in this circle, you come up with an intention

and my intention is that I want to not feel the crappy feelings that I have about this breakup

of regret and wishing I could do things differently and not sure if I handled it appropriately.

And so that's my intention and there's a shaman who is the person who conducts

this entire ceremony where people sit and they pass out this brew

and everybody goes down and drinks it one by one.

Now, at first, you're just sitting there and after 20-30 minutes, I'm in this circle

looking across and the person across from me just grabs their bucket

and goes, "Blargh," and wretches right in the bucket and I go, "Oh, man. I'm in for it."

The person next to them a few minutes later just bursts out into tears and I'm going,

"Oh god, this is gonna sting," and then a few minutes later, somebody else cries

and I start hysterically laughing and I have to stop myself

because I feel guilty because these people are clearly having a difficult time

and I think it's so funny and then somebody else pukes again and I'm like, [Holds Laughter]

and I'm sitting there covering my mouth trying to restrain the hilarity that I feel

as these other people are having a really hard time handling it.

And I'm going, "You are such a jerk," but I can't stop smiling — this is too silly.

So that goes on for a little bit and ultimately, I decide that everything is starting to seem hilarious to me.

We were told specifically, "You can go outside but just don't go to this one area,"

and I immediately think, "I know where I'm going," so I stand up, I walk outside,

I go to the one off-limits area because — screw the rules — that's how I'm feeling right now; everything is a joke.

So I start kicking rocks, I'm twirling, and I'm behaving like a little kid, basically —

just like completely flaunting the rules and having a grand old time in the dirt.

And as I stand up there, I go, "Wait a second," I start dialoguing with myself,

"You are here for a reason. You were here to not just feel good;

this isn't a party drug. You're here to solve some issues with yourself and the way that you feel about this breakup."

And I hear back from myself, "Ha ha ha. You thought that you were gonna solve your problems by puking in a circle with strangers,"

and then that immediately makes me burst into more laughter.

Eventually, the shaman comes outside and gives me a stern look where he's like,

"What are you doing out here?" and brings me back in and I have to sit there

a little bit disappointed but immediately, I'm back to happy.

I steal someone's notebook because they're incapacitated

and I just start journaling; I just start writing like in seven-year-old handwriting —

it's ridiculous and that's how my night goes the first night.

The next day, you have a talking circle and everyone goes around the chairs

and share their experienced and I sit there and I say,

"First off, I'm sorry. I know there was one area that we weren't supposed to go to

and that I ran to but I couldn't help it. I felt I could have helped it but I didn't want to help it.

I got to be honest, I felt like a little kid and I was giddy and everything was silly to me

and it was a fantastic experience and I don't really know what to make of it."

And the shaman said, "First off, it's all it's all good but that was your inner child coming out

and I have seen this before and what happens is in people that have not had contact with

their inner child, it can come out with a bang and that was what happened last night

and I'm glad that you had that experience but it tends to happen when people have repressed feelings of joy for a long time."

And I sat there and I thought of it and I was like, "I don't know if that's me.

I have a pretty awesome life. Mine is this one breakup. I'm very, very happy.

I have a job that I love, I spent time with my friends, I get to hang out during the day or

the night and we have awesome conversations all the time. I don't know that that's me."

But the shaman says, "You know what? We're gonna do it again tonight

and all that I'd like you to do is when that feeling comes back up,

I want you to ask your inner child about the pain that they are having

because typically, when our inner child has been repressed, it's because they're in pain."

And I'm sitting there and none of this is really connecting with me.

I go, "These are all kind of weird Freudian Union terms that I'm not totally on board with.

I don't really agree with the diagnosis but I'm here so this is what I'll do."

So the next night comes around.

Back in circle, drinks come around. I take mine and it's immediate.

Immediately, I feel that presence of me and I'm stoked because here we are about to have a good time again.

I say, "How are you doing, inner child?"

He says, "I'm great." I say, "Awesome. I was told to ask you about your pain,"

and of course, I'm not verbalizing; this is all going on in my head.

And he says, "Okay." And immediately, I feel waterworks —

like this tremendous urge to cry but not everyone has taken their drink yet

and so there's a lot of people who are dead sober

and I go, "No, no, no. Not now; it's not appropriate — not everyone's drinking and they're gonna think that you're crazy."

And this part of me goes, "Okay. Well, it's kind of funny that you're such a jerk

that after all these years, you asked me to speak and show you something

and then you tell me not to. It's kind of funny that you're such an insolent jerk."

And I start to want to giggle and I go, "Yeah, that is funny. Haha!

But let's not laugh right now because that you know these people haven't drank,"

and this part of me said very clearly, "You care more about these people's opinions than you do about me,"

and I went, "Ugh," and then it said, "You never listen to me."

And very vividly, all of my resistance earlier in the day saying,

"I don't know if that's me... this inner child thing..." and I've realized

how often I do not express fully — as we all can't in common society —

the emotions that I feel whether it's just pure giddy joy or

when sometimes something funny where somebody gets hurt happen and you stifle it.

Or sometimes you're hurt and you're upset and you don't want to express it

or anger boils up and you go, "This wouldn't be appropriate."

In addition, I thought back to all the times where I thought I was playing

and I realized that there is almost no play in my life; all the things that I had —

I have a wonderful life but my job isn't play. No kid wants to do this.

An interesting conversation with friends? That doesn't count as play.

Going and getting a massage and treating yourself — again, really fun for an adult

but that's not fun for a seven-year-old child.

And as I look through all the things that I do to enjoy myself,

I realized that there is nothing that would constitute play.

And I went, "Wait. Music. I love music. I have my guitar; I sing all the time."

And then immediately, this part of me went, "You don't play, you practice,"

and I went, "Oh my gosh," because it's true; I haven't sat down and just played the guitar

without part of me thinking how can I get better in forever.

And there is been a part of me probably for the last 15 years that is constantly

has an eye on — how can you improve, how can you be better,

can we drill this, what's the most efficient way to do this...

and that is important for getting better at things

but it is the antithesis of actual playing.

So I'm sitting there and I'm feeling bad because I basically just shut my inner child down;

he showed me all these ways in which I have been a jerk.

And when I say he and me, clearly, these things are happening inside of me

but it feels like there's two separate entities.

And I start going through it and said, "Okay, we're here for this breakup

so let's go through it. You've been dating.

I want to just ask you some questions about the people that we've been dating."

So I go through it, "What about this woman?" and he says, "Oh, she's boring. I don't wanna hang out with her."

I said, "Okay, fair enough. What about this one?" and he says, "Boring. Not interested,"

and I went through the women that I was dating and this part of me had no interest,

clearly, because if you think what an inner child is, this is basically

a seven-year-old level of consciousness that's not really interested in hanging out with women.

I said, "Okay. Fair enough. What about our ex?"

and he said, "Oh my god, love her. Let's call her right now. I miss her so much. Can we please talk to her?"

I went, "What the heck is happening?" Why does this part of me have no interest

in the pretty much any other woman in the world but she is so close

and he immediately responded, "Because she takes care of me and you don't."

And again, these images and these senses hit me of all these times that I didn't think were important

but apparently, to part of me that had been incredibly repressed, were very important.

For instance, we did a charity campaign many months back

and we raised money for Charity Water and on that day, I was thinking,

"You know what? I didn't give people enough reason. I didn't raise enough money.

Our audience is larger than this," and I was disappointed in how much we raised

because I thought there's so many people that need help and I have to do more

and we'll do it again and I was trying to learn from my mistakes.

And I got a phone call from her on that day and she was in tears

and she was so hysterically proud of me for doing this campaign.

And on that day, I felt good but I don't know that it really hit me so I was like,

"I appreciate that but like this isn't that big of a deal. I wish I could have done better.

It was a nice thing to do and I'm glad I'll do it again for sure but I can do more."

And I didn't realize that that attitude of that, "Meh, good but you can do better,"

is how I treat everything — everything in my life.

Yes, I give myself two pats on the back but then there's always, "...and time, fix this.

And next time, fix this..." and there is just no clear space in my life

where I am just sit down and proud of the things that I've done and she gave that to me.

In addition, she was always encouraging of whatever feeling I had.

Say, I had this interaction and it made me angry and I'd be proud of myself

for having handled it with cool composure and she would encourage me in that moment

so she'll go, "But it's okay that you were upset. You're allowed to feel that,"

and she would encourage expression of emotions that I was going, "This isn't an appropriate way to behave."

And I realized that she took care of this childlike part of me

in ways that I didn't even realize were critical.

And when it came to me, I was like, "Why is it so hard to let go of this particular woman?"

it was because — I mean obviously, there's wonderful things about her that I thought I will miss —

but regardless, it came down to the fact primarily that I don't take care of myself in the way that she took care of me.

And I think that when you don't treat this aspect of yourself —

this childlike part of yourself — as something that is deserving of attention and needs to be listened to

that you can form codependent pawns pretty darn quickly.

So the rest of the evening went on like that with this dialogue back and forth

between my inner child — that I had now come to accept as a real enough entity

that I needed to talk to it and pay attention to — and myself

and I took a lot of things from it which this is the part that I think is

most important for for you guys who are watching;

the first thing is that there is a part of me — and everybody — that is childlike.

I think that our personalities and strong ways do live on

and in fact, it felt like it was part of my brain circuitry

that my head was like old decrepit highway that hadn't been used that — boom —

was like turned back on in that moment and I was having memories of things that happened

and my writing, if you remember, is like a seven-year old;

I was doing things in the manner that I did when I was a kid.

And we all grow up and you can't always be childlike.

You can't just demand, "Mine, mine, mine," you can't put off work forever,

you can't play all the time, you can't cry when you feel like it,

and laugh at people when they get hurt — that doesn't work in society.

So I and everyone else has time to grow up.

We need to be disciplined, we need to focus, we need to grow,

and we need to get stuff done and that's what I did for a long time.

And increasingly, my life became about getting better, growth, getting better, growth...

and any time spent where I couldn't clearly point how this had value in the future was a waste.

And I achieved a ton. I achieved so much and all of my friends I've watched

do the same thing; they're just like me and if you're out there and you're an achiever,

this is probably the mode you're in — you don't have time to waste for things that don't help you grow.

But I've realized that what you leave behind, when you cut out this frivolous,

silly, and time-wasting play is you leave behind joy.

You leave behind the ability to be fully integrated in your personality.

And you might not even consciously realize it as I didn't

but there's an aspect of who you are and who you were and that part of you

is not going away — it is in there — that you are repressing in order to achieve more.

And I've come to believe that there is no thing on the planet

that you can get or do or be recognized for that is more important than experiencing joy

and I'm not talking about, "I got the award and I feel good,"

I'm talking about I can go outside in the Sun and run in circles and kick a rock

and just feel silly happy for no reason at all.

And that has been one of the lasting things that has come with me

although it's not every moment of every day but I can feel joy for no reason

and it's incredible; it brings tears to my eyes.

And again, that's another thing — I didn't cry before this. I didn't want to shed tears.

And there was a period of my life where I probably went a decade

without crying and I will say all of the emotions and the the whole panoply

that I didn't think I had — anger, sadness, joy — I feel more intensely

and by god, it is absolutely worth it. So how do you do this?

Now, I want it give away without having to do ayahuasca

because I recognize that not everyone wants to

which is fantastic and not everybody has the means to. So what can you do?

What I recommend is to sit or lie down, take a few deep breaths...

and this is an exercise that actually psychotherapists in the Union tradition use —

the guy that I thought was a total joke — to contact their inner child

and connect with that part of who they are.

So you sit there, take some deep breaths, and you start to populate in your mind

an area or a space with things that you would love, say, from the ages of five to ten

And for me, that's like baseball cards, that's pokemon cards...

For me, I'm seeing a baseball bat, I'm seeing a baseball mitt, animals, puppies,

red airheads, like foods that I would never let myself eat today...

So you populate this whole area and then you invite your inner child

while you're sitting there with your eyes closed to come out

and you can see them a little version of you; I've sat and done this since

and I've had complete fascinating experiences — completely sober.

And I have said and I recommend that you say, "How's it going? How are you?

How have I been treating you? Have I been a good parent and steward to you?"

and then you just wait for the felt gut-level echo in your head response.

It's not like a word that you choose but you just hear it in your head;

this part of you is capable of communicating with you when you give it time and space.

I'm not saying you have to do everything this part of you wants.

My guy, when I asked him, he wants to eat junk food, play video games,

hang out with puppies, never work, and goof off and that's it.

And it's worth it sometimes but I don't do it all the time

but I will say that I went out and for the first time in 15 years, I bought a PS4.

I didn't know how to turn it on, it's been so long, but I play video games sometimes now

and the "wasted time" has been so worth it because that is me

recognizing there's a part of me that just wants to goof off and play

and saying, "Here's some space to do that."

So ask yourself what it is and then go create that thing.

You don't have to listen in every moment; sometimes this part of you will be like,

"You didn't let me cry or you didn't let me complain when I wanted to,"

and you can feel that emotion then. Sometimes, it'll say,

"I want to eat junk food," and you can decide if this is the right or the wrong time

but what's most important is that you acknowledge and don't demonize

this part of you as I did for a very very long time.

I thought that the part of me that was undisciplined was a complete waste,

had nothing to contribute, and was total worthlessness

and I've since realized that it is the source of joy.

You can be happy without play but I really don't know

that you can have that giddy silly irreverent sense of joy.

So I hope that this has been illuminating to you.

If you have questions, I'm gonna do something new which is

tomorrow I'm going to go on Facebook and think at 11:00 a.m. Pacific time —

this is going to be Tuesday April 24th but I could be wrong about that date —

I'm gonna do a Facebook live stream; if you have any questions hop on there and

ask me as I'm happy to talk more about this but I've gone on long enough at this point.

I hope that you guys have enjoyed this video. If you would like to,

subscribe to the channel and hit that notification bell

and if you want to join the chat tomorrow ask me some

questions go ahead and click the link in the description to Like our Facebook page

and I think that will notify you when we are live or just go hang out on our page you'll see the live stream there.

That is it. I hope that you guys have found this video helpful and useful.

I hope that you do the exercise; it is so valuable to get in touch with that part of you

and it's it's made me more joy than anything and I could cry right now with joy.

So thank you, guys. That's it for this video; I'll see you in the next one.

For more infomation >> My First Ayahuasca Experience (Life Changing) - Duration: 18:31.

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Are You a Child of God? - Duration: 3:19.

Brothers and sisters, how can each of us experience the power of understanding

our divine identity? Moses learned of his divine heritage talking with the Lord

face to face. Following that experience, Satan came tempting, with subtle yet

vicious intent to distort Moses identity, saying, "Moses son of man, worship me.

And Moses looked upon Satan and said, "Who art thou? For behold I am a son of God."

This great war over divine identity rages fiercely as Satan's proliferating

arsenal aims to destroy belief in and knowledge of our relationship with God.

Thankfully we have been blessed with clear vision and understanding of our

true identity, from the beginning. Coming to know these truths with certainty

helps us overcome trials troubles and afflictions of every kind. As Jesus

earnestly saw his Father in Gethsemane, so young Joseph Smith in 1820

prayerfully sought God in the sacred grove.

After reading, "If any of you lack wisdom, let him ask of God," Joseph's retired to

pray. "I kneeled down," he wrote "and began to offer up the desires of my heart to

God. I saw a pillar of light exactly over my head I saw two personages whose

brightness and glory defy all description, standing above me in the air.

One of them spake unto me, calling me by name and said pointing to the other,

'Joseph this is my beloved Son. Hear Him.'" As we follow the examples of the Savior

and the Prophet Joseph in earnestly seeking God, we will come to understand

in a very real way, as Jen did, that our Father knows us by name, that we are His

children. When you feel hurt, loss, scared, upset, sad, hungry, or hopelessly

abandoned in life's extremities, open The Book of Mormon, and you will come to

know God will never desert us. He never has and He never will, He cannot do it. It

is not his character to do so.

I invite each of us to open our hearts, to the Holy Ghost, who beareth witness

with our spirit that we are the children of God. Coming to know our Father changes

everything, especially our hearts, as His gentle spirit confirms our true identity

and great worth in His sight. God walks with us along the covenant path as we

seek Him through prayerful pleadings, scriptural searchings, and obedient

strivings. In the name of Jesus Christ, amen.

For more infomation >> Are You a Child of God? - Duration: 3:19.

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台「國防部長」狂言：解放軍行動已經被掌握 - Duration: 3:11.

For more infomation >> 台「國防部長」狂言：解放軍行動已經被掌握 - Duration: 3:11.

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Live With Lee & Hayley: Learning How Science Affects You Everyday - Duration: 4:06.

For more infomation >> Live With Lee & Hayley: Learning How Science Affects You Everyday - Duration: 4:06.

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Where to Buy Summer Dresses | Brand New Short Dress Collection For Women 2018 - Duration: 3:17.

short prom dresses

girls with short dresses

short wedding dresses

For more infomation >> Where to Buy Summer Dresses | Brand New Short Dress Collection For Women 2018 - Duration: 3:17.

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We Wheel Rock You ! Ep14 : Une histoire d'ascension, de kayak et traditions - Duration: 9:28.

For more infomation >> We Wheel Rock You ! Ep14 : Une histoire d'ascension, de kayak et traditions - Duration: 9:28.

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WFAA GMT High Performance Restoration - Duration: 4:58.

For more infomation >> WFAA GMT High Performance Restoration - Duration: 4:58.

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Top 4 Actions You Can Take To Improve Your Mental Health - Duration: 10:26.

As i've mentioned a couple of times, i used to suffer from an anxiety disorder when i

was a teenager and in my early twenties.

And to some degree, it still comes back from time to time but it's nowhere near as bad

now as it was 10 years ago.

SO my question to you is: are you taking care of your mental health?

I didn't for the longest amount of time.

Until i did realize that there was a problem with me.

I felt anxious and paranoid all the time.

I had really severe social anxiety as well, because it's really hard to explain to people

why one moment you're in good mood and next the you're next not.

As i got older i started to isolate myself more, because i just felt like shit all the

time with no external cause because my mood bummed people out.

And that's a real shitty way to live.

It was also impossible for me to concentrate in high school, my grades were so bad.

I saw other kids, just focus and study super hard and i didn't know how to do it.

In short, i was suffering from something that was causing this but didn't do anything

about until my mid twenties.

Because there's the stigma, people don't get it, people think you're faking it because

you're lazy or you're just weird.

And even modern medicine has a poor grasp of what causes mental disorders.

Psychiatrists say it's chemical imbalance in your brain, neurologists say that chemical

balance in itself is caused because of certain overactive or underactive brain region, or

neurons that are being fired in an incorrect way.

Some say poor genetics.

Environmental causes like growing up in an abusive household.

No-one can really agree what causes poor mental health.

So it's not easy, actually it's really hard to get help for poor mental health.

Here are a couple of things i did over the course of the last 8 years to improve my mental

health.

I cut off all toxic people out of my life.

Family members, people who you thought were you friends, girlfriends.

ANyone that didn't support me, lift me up or cared about me.

Gone.

Done.

I moved alone to a different town with lot's nature and more relaxed vibe compared to the

city i grew up in.

And after that i even moved to a different country.

This honestly, made the biggest impact by far on my mental health.

It's crazy, what hanging around negative people or even downright sociopaths who are

using you, can do to your mental well being.

Toxic people can be deadly and destructive to your wellbeing and self esteem.

If you find yourself surrounded by people who are just terrible humans, please do yourself

a favor and ditch them asap.

Do you. and find like minded people who will do you too.

(bom chika wow wow) Meditation.

Sounds like a no brainer and almost like cliche but yes, i meditate.

Now the biggest part of meditating is to clear your mind, not just of negative thoughts but

positive thoughts as well and eventually reach an ultimate state of nothingness.

Aka: nirvana.

Meditating is not that easy.

And as mentioned before, i had huge trouble concentrating and focus before, and racing

thoughts that repeated themselves that were uncontrollable.

so meditating was near impossible for me.

But through the magic of google, i discovered ways to get around not being able to focus

while meditating.

I discovered that if i listen to an Indian instrument called the tampura, it allowed

to concentrate much better and sometimes even reach that state of nothingness which is the

point of meditating in the first place.

There are several apps you can download for free that mimic the sound of the tampura on

the google play store.

Here, is what it sounds like . Basically, it repeats 4 notes over and over again, forever,

and the longer you listen to it, the more worrying thoughts, or negative thoughts, or

happy thoughts slowly slip in the back of the mind until you are thinking of nothing.

And that's exactly what you want.

You want to think about nothing.

A big part of what can cause anxiety or depression is negative thoughts.

So what if you, you just nip those thoughts straight in the bud that are telling you can't

do it, or it's too hard, or you not good enough, and don't let it bloom in a negative

thinking pattern.

Imagine that.

Growing up, i just tried to power through those negative thoughts, and just try to tough

it out even some thoughts i had about myself were killing me on the inside.

Nowadays i don't have to deal with that anymore, and it's a massive weight of my

shoulders, that was slowing me down in life.

I honestly can't even imagine my life with meditation and i highly recommend if you want

of peace of mind.

Binaural beats.

Which you can use to meditate, but also to focus, or fall asleep.

Are basically two sound frequencies, one frequency plays in the left and another different frequency

on the right, and your brain will combine those two frequencies in a new frequency.

Here's how it sounds like.

If you want to know more about the science behind binaural beats.

I will link to some resources in the description.

But i mainly use it, for meditation as extra tool to help me focus better just like the

tampura.

Exercise.

Again, no brainer.

Exercise is good for you physically and but also mentally.

Whether it's lifting weights or doing cardio exercises, it's all good.

You will benefit from either.

My favorite type of exercise, in terms of improving mental health was cardio exercises.

A couple of years when i was doing kickboxing, i swam, ran and used kettlebells like crazy.

By exhausting yourself, your body releases endorphins, They are peptides that activate

the body's opiate receptors, causing an analgesic effect.

Like that feeling after you jog for 15 minutes, the runner's high?

That's endorphins.

I don't work out much anymore, sometimes i go to hill in front of our apartment, ran

as fast as i can uphill i almost die.

It's brutal, and your lungs are on fire, but once the endorphins kick in, it feels

so good.

The more ruthless your cardio training is, the more endorphins your body will produce,

so go extra hard.

You will feel awesome and you are getting in shape.

Talk to a doctor.

At first i wanted to say, try medication instead of talk to a doctor, but decided against it

because Everyone is different, the cause of your symptoms

are different for everybody, the idea of the one size fits all, prescription medication

approach to mental health doesn't work for everybody.

They are prescribed by the superficial method of trial and error.

If they work, then keep taking them.

If not, then try another medication.

More and more doctors and scientists believe that mental illness is really caused in the

brain and that chemical imbalances are just the next step of a different original cause

of your symptoms.

So maybe you problem can't even be fixed with trying to correct a chemical imbalance.

So instead, of saying try medication, i will suggest to at least to talk a doctor.

Maybe you do need psychiatrist who can recommend you medication.

Maybe you need a neurologist, who can perform an MRI scan or even fMRI scan to monitor you

brain activity.

There's growing support for transcranial magnetic stimulation, where magnetic fields

stimulate nerve cells in the brain to improve symptoms of depression.

Again, i will link to resources below about everything i just mentioned.

Modern science doesn't quite understand mental health very well, but still the technology

and knowledge we have today to improve mental health, is incredible, better than it has

ever been in the entire history of mankind.

If all else fails, then the last step should be talking to doctor.

There are so many different options available to get better mental health.

So if you think, you are suffering from an undiagnosed mental health issues.

Please get help.

I regret not doing it sooner because i didn't want to admit that i had a problem, and i

was embarrassed because i know what people think of me if they knew about my anxiety

and concentration issues.

Honestly, fuck what people think, fuck the stigma.

Do you, and ignorant idiots can go fuck their own asshole.

I've burned so many bridges and ruined so many opportunities, with girls, jobs, friends

even, just because of my erratic and anti-social behaviour.

I see now, that i'm almost thirty, that i could've accomplished so much more in

life, if i took care of myself at a much younger age.

It's hard to admit that there's something wrong with you, but it's way harder to live

a life of regret and missed opportunities because you did not take care of yourself

in time for whatever reason.

Take care of yourself, and become the best version of yourself.

Getting your mental health fixed is a giant step in the right direction.

Get it done today.