[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"site-theme-en":3,"$fiheaCzOM1AlGKMNRlS7f9iHY1aAh_RJ3dbcfnhTrLkE":4},true,{"total":5,"items":6},20,[7,17,24,31,38,45,52,59,66,73,80,87,94,101,108,115,122,129,136,143],{"id":8,"data":9,"schemaId":15,"schemaName":16},"4abc7071-af56-4047-b213-51501b1389bb",{"title":10,"image":11,"description":13,"weekNumber":14},"Gut feeling.",[12],"695515b9-0577-4a77-9284-7a1c75911b2e","\u003Cdiv class=\"alzwoclg cqf1kptm siwo0mpr gu5uzgus\">\n\u003Cdiv class=\"jroqu855 nthtkgg5\">\n\u003Cdiv class=\"m8h3af8h l7ghb35v kjdc1dyq kmwttqpk gh25dzvf n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Weekly practice: \"Gut feeling\"\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">This week, every day we will sit for 5 minutes and feel (determined):\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">We are our stomachs. We will breathe deeply in the direction of the stomach and just feel her physical sensation. We will not dissect what we feel, every time a thought arises - we will leave it - and go back to feeling the stomach.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">When the clock rings after 5 minutes we will ask ourselves 3 yes or no questions, and we will answer them immediately out loud. We may say \"ah ha\" that it is, or we say \"mm mm\" that it is not. Actually we are training to answer from the stomach.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">We will not prepare the questions in advance, and we will not think about them beforehand. We would like to surprise ourselves with the question, it shouldn't be an important question. We just ask a question, answer it, and move on to the next questions. It doesn't matter what the question will be, as long as you train to answer from the stomach.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">\u003Cem>Some thoughts on the exercise.\u003C\u002Fem>\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">It's acceptable to think that the head is the most important part of the body, the thinking brain... Our society sanctifies rationality and logic. But there are drawbacks in the form of calculated thinking.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">1. This thinking is too slow: sometimes, in cases of danger, we will have to make a very quick and authentic decision that must go over the head.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">2. This is the thinking of the machine in us: if it does not involve the stomach and the heart, it may be cold, overthinking, less thoughtful of those close to us, a thinking of black and white.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">3. A thinking that is stuck in our history, and perpetuates it: it is difficult to get out of existing thought patterns because they are already embedded in our brains in the form of paths that go and deepen with time: for example, negative, pessimistic, manipulative thinking, fear and avoidance thinking. This is the habit.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">4: The inclination: We are so prevented from survival, that even when we think there is logic in our thinking process, often the survival part of us \"takes over\" the thinking and pretends as if he is a certified logic. It is easiest to notice in an argument with someone, that you understand that there is no logic in his logic, and there is something else, hidden, that drives his argument.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Survival prevents him, physical survival or survival of the self-image he holds.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Of course it's harder to see it on ourselves... \u003Cspan class=\"fxk3tzhb b2rh1bv3 gh55jysx m8h3af8h ewco64xe kjdc1dyq ms56khn7 bq6c9xl4 eohcrkr5 akh3l2rg\">\u003Cimg src=\"https:\u002F\u002Fstatic.xx.fbcdn.net\u002Fimages\u002Femoji.php\u002Fv9\u002Ftab\u002F1.5\u002F16\u002F1f648.png\" alt=\"🙈\" width=\"16\" height=\"16\" \u002F>\u003C\u002Fspan>\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">If we become aware of this process within us, we can make wiser decisions. We are not as rational as we think.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">In short, in a lot of cases the head will not bring us the best solution to our challenges.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">An interesting way to try to get around this problem, is to think from the gut. Our stomach developed long before the thinking brain and has millions of years of intuitive knowledge. The phrase \"gut feeling\" doesn't exist for nothing, and the recommendations to follow the gut feeling, trust it, listen to it.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">This is very intelligent knowledge of ours, that we don't really know how to explain. For example: When we see someone who looks suspicious and walk to the other side of the sidewalk to avoid bumping into them. We have a gut feeling that says \"stay away\". Only later will we explain to ourselves why we thought so, but these explanations come hinting and in many cases are simply our inventions.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Even when we want to get close to someone, sometimes we don't know exactly why, but it feels right. Something in His being draws us to Him, something that cannot be explained.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">In order to know what our gut is, we will first want to have our stomach in communication. This is the purpose of the exercise, to develop communication with the stomach and to learn to listen to it. Give her 5 minutes of focused attention (she will be very happy), and then give her a little practice and learn to listen to her.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Notes:\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">I don't think you have to rely on your stomach for everything. Simply in our culture, the primary inclination is to sanctify the mind and rationality of the head. Therefore, the purpose of the exercise is to take the pendulum to the other side, down to the abdomen. Corrective discrimination, if you like \u003Cspan class=\"fxk3tzhb b2rh1bv3 gh55jysx m8h3af8h ewco64xe kjdc1dyq ms56khn7 bq6c9xl4 eohcrkr5 akh3l2rg\">\u003Cimg src=\"https:\u002F\u002Fstatic.xx.fbcdn.net\u002Fimages\u002Femoji.php\u002Fv9\u002Ftb0\u002F1.5\u002F16\u002F1f609.png\" alt=\"😉\" width=\"16\" height=\"16\" \u002F>\u003C\u002Fspan>\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">The part of the exercise, that ask questions and answers in certain voices, taken from clips I saw on the \"Human Map\". Their goal: to develop the sacral authority.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>",null,"622dcb13-6059-413f-b7d0-e89655a56732","weekly-challenge-content",{"id":18,"data":19,"schemaId":15,"schemaName":16},"4adf3863-c62d-4006-b2b0-3a3899298899",{"title":20,"image":21,"description":23,"weekNumber":14},"Consult with my death",[22],"552307a1-9930-44a2-bb97-307bf8280a46","\u003Cdiv class=\"j83agx80 cbu4d94t ew0dbk1b irj2b8pg\">\n\u003Cdiv class=\"qzhwtbm6 knvmm38d\">\n\u003Cdiv class=\"kvgmc6g5 cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Weekly practice: \"Consult with my death\"\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Warning: talk about death, so only suitable for those who are really interested.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">This week we will write with pen on paper 4 true sentences and one question.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">1. I am going to die for sure\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">2. I don't know when I will die\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">3. I don't know how, and under what circumstances I will die.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">4. I can die at any moment.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Question:\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">In light of the fact that my death is certain, and I don't know how much longer I'll stay here - what really matters to me?\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Every day we will read the four sentences and the question. Then we will sit quietly for 10 minutes, breathe, feel the body, and in the background remember to hold the question:\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">\"In light of my certain death - what really matters to me? \"\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">We will not try to answer the question - we will just be present and quiet and wait.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>",{"id":25,"data":26,"schemaId":15,"schemaName":16},"4066e22c-6d9f-445c-8801-0643ff85bca9",{"title":27,"image":28,"description":30,"weekNumber":14},"20 Second Rule",[29],"4d7192ce-f640-404b-951b-27ef8ba053b6","\u003Cdiv class=\"j83agx80 cbu4d94t ew0dbk1b irj2b8pg\">\n\u003Cdiv class=\"qzhwtbm6 knvmm38d\">\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">This week, we will choose a beneficial habit we want to increase in our lives and a harmful habit we want to reduce. We will make the useful habit easier to perform in 20 seconds, and the harmful habit harder and engaging with an extra 20 second effort.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">What is the 20-second law, explanation and examples:\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">You can say that most of us are naturally lazy, and that's ok, it is what it is. The problem is that when we're in a lazy mood, we don't have the motivation and excitement to do things that require a little more effort.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">On days like this we tend to do what is most comfortable, easy and available. This is our \"default\" - \"default choice\".\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Default in the context of electronic equipment means:\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">How things work when you start using them, in case we haven't made any changes.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">The idea of the 20 second rule is to use our lazy nature to our benefit.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">In his book \"The Advantage of Happiness\" Sean Baker describes his struggle. He wanted to play guitar more and watch less tv. He saw that his wish was not enough. He noticed that to play the guitar he had to take it out of the closet and then out of its case. On the other hand, to sit and watch TV required no effort from him.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">What was he doing?\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Puts his guitar on a stand in the living room next to his chair. He used the same trick for his second leg too, he took the batteries out of the TV remote. He actually made playing guitar easier and more comfortable (in 20 seconds), and watching tv harder.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">He called it the 20 second rule.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">The idea behind the law: The hardest part of any action is the required beginning - a certain \"activating energy\". It's actually the effort we put in before we take action. For example - the effort involved in putting on jogging pants, socks and shoes before the running itself.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">The 20-second rule aims to reduce the activation energy required before any positive habit, so that it is easier for us to start it. And from the opposite direction, increasing the amount of running energy before the leg is harmful that we want to reduce, to make it less accessible to us.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Good luck to everyone in the election and implementation of the law.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Tell me what you picked and how it went!\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Photo credit: stable diffusion\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>",{"id":32,"data":33,"schemaId":15,"schemaName":16},"d045f26b-1e3b-434f-a68f-aedc906139e9",{"title":34,"image":35,"description":37,"weekNumber":14},"Watch my criticism of others.",[36],"003b7e35-ed25-404d-b103-715ce0cb0f2c","\u003Cdiv class=\"alzwoclg cqf1kptm siwo0mpr gu5uzgus\">\n\u003Cdiv class=\"jroqu855 nthtkgg5\">\n\u003Cdiv class=\"m8h3af8h l7ghb35v kjdc1dyq kmwttqpk gh25dzvf n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Weekly exercise: \"Watch my criticism of others\"\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">This week we will look at the criticism we have of others. We will pay attention to situations in which we speak or write with other people, and look at the criticism we get. Let's just recognize the sentences we say to ourselves about the other at that moment, and remember them.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">It is very important not to be judgmental about our criticism, because then we will not be able to really observe. If we become judgmental about our criticism, we will try to change it, and we will not be able to really look at it.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Over the weekend we will make a list of 3 main features that we were critical of in the other.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">For example: he talks too much, she makes up or lies, he doesn't know what he's talking about, she doesn't love me, he's trying to avoid me, she's stupid, he's cocky, she's selfish, he's depressed.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">In the end we will get a list of 3 traits that we tend to complain about and avoid. We'll keep the list and we can work with it down our way.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Some thoughts on the exercise.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">If we want to get from one point to another, we must first know where we stand exactly. In every process of development it is the most important thing to establish already at the beginning, where I stand. What is the truth about my present place.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">It’s so hard for us to look at ourselves because we’re constantly trying to fix. We try to skip the first steps of the scale which are:\u003C\u002Fdiv>\n\u003Col>\n\u003Cli dir=\"auto\" style=\"text-align: start;\">Pay attention to what there is\u003C\u002Fli>\n\u003Cli dir=\"auto\" style=\"text-align: start;\">Accept what is, accept the reality of the situation.\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">One of the things most of us find the hardest to accept is our own criticism. We prefer to see ourselves as someone who has transcended beyond criticism, and if he is already critical then mainly towards himself.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">But if we manage to recognize for a moment our criticism, and clarify to ourselves what are hated about us in others, we will get a glimpse of our own shadow. For the part that is most difficult for us to see, yet he is part of us.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">We will receive qualities that we have in the shadows, in hiding, qualities that belong to us but we do not allow them to be, and we often cast on the other.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Features that are forbidden to us, and therefore we cannot observe them by ourselves.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">If I hate when people show off, may I ask am I doing this? Where do I get this done? If I hate being exploited I will ask am I being exploiting? If I'm born of insecurity and weakness I'll ask where I'm weak and insecure?\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">What matters is this: The way we criticize others, can give us clues about ourselves. We can ask why this particular feature upsets me so much. Why does it pinch me in the most sensitive place? We will get an opportunity to explore aspects of ourselves that are less accessible to us in our daily lives.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>",{"id":39,"data":40,"schemaId":15,"schemaName":16},"d8292833-8808-44c0-984b-e9c397b14b03",{"title":41,"image":42,"description":44,"weekNumber":14},"Choose to be a warrior",[43],"5eaadb17-c988-48c7-bd43-1de4ad7c6ccb","\u003Cdiv class=\"x11i5rnm xat24cr x1mh8g0r x1vvkbs xdj266r x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Weekly exercise: \"Choose to be a warrior\"\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">This week every morning, we will remember for once in our lives, that we fought for what we believed in, that we didn't give up, and we followed our passion despite the difficulties. Let's take a few deep breaths and feel the sensation we have in our body as we remember that time.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Then we write in the diary, what was the exact moment when the fighter in us appeared, and what he exactly did and decided at the same time.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">A few more details:\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">One of those moments in my life was teaming up with unit 669. We crawled in the sand and stones in circles for many minutes, and I felt like I was almost broken. At a certain point, a decision occurred to me that I was going to give 200% of myself. I became completely locked in, and a feeling of power took over me.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Some of us tend to forget our victories, the moments we were warriors. Instead, we are reminded of the moments we gave up on ourselves and surrendered to comfort or security. The purpose of this exercise is to reconnect with the moments when we were at our peak, our desire was strong, and we were powerful.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">A warrior is a strong person that even when he loses a battle, he manages to stand himself up. He's not giving up, he understands that the war is long and it's okay to lose a few battles in the middle. The warrior gives of himself completely, and when he doesn't do it, he examines why and produces lessons for the next time.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Last week I attended a course on trauma in Spain. One of the most important things I realized there is that anyone recovering from trauma is a true warrior. No one can save you, only you, and that isn't guaranteed. A warrior will do all he can to heal. A warrior fights for his life, to live it to the fullest.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">My grandma,\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Grandma Magda, her memory to be blessed, was a true warrior.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">She went through many difficulties in life, from Auschwitz extermination camp, the death of a horror, and then the death of her son.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">She had all the reasons in the world to break down and give up, but she was a warrior. She loved her son and us grandchildren so much, and it gave her strength to choose life.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Let's strengthen this confidence in ourselves this week, the part that is not willing to bend to anyone. Our will to choose life.\u003Cbr \u002F>\u003Cbr \u002F>\u003Cbr \u002F>\u003Cbr \u002F>\u003Cem>This exercises, like all the other weekly exercises was created by Dror Weiss, Grinberg Method practitioner in Tel Aviv.\u003C\u002Fem>\u003C\u002Fdiv>\n\u003C\u002Fdiv>",{"id":46,"data":47,"schemaId":15,"schemaName":16},"c4d8c319-cf01-43a7-9a42-b0fee467a783",{"title":48,"image":49,"description":51,"weekNumber":14},"Small gifts",[50],"b27a6ac3-9840-437b-9e66-dc680a2da691","\u003Cdiv class=\"x78zum5 xdt5ytf xz62fqu x16ldp7u\">\n\u003Cdiv class=\"xu06os2 x1ok221b\">\n\u003Cdiv class=\"xdj266r x11i5rnm xat24cr x1mh8g0r x1vvkbs x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Weekly exercise: \"Small gifts\"\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">This week we will buy (or make) at least 7 small gifts, and give out one gift every day. It is worth thinking ahead of time who are the people we come in contact with, and what they would like to receive. After giving the gift, we notice how it feels to us, and how it affects the recipient of the gift.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">A little more details about the exercise.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">He who feels his life is abundant, gives naturally. He who feels that his life is lacking gives less and is more interested in taking and receiving. Consciously lacking we will constantly justify not giving: \"I don't have enough for myself so how can I give?\" First of all I will get for myself and only then you will give.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">In most cases this is not really true. We have enough to give, and you can give right now and not wait for a moment in the future when I will have more. Contrary to the \"regular\" economy in which the more you give, the less you have left. In the economy of the heart, the more you give, the more you have! It is like a muscle when you use it makes it stronger.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">In my life, I recognize pockets of lack that come with expression in the art of not having enough or that I'm not good enough as I am (and the negative emotions that accompany these beliefs). On his face I know it's not true, but at some point I tend to forget. The purpose of the exercise is to remind ourselves at least once a day, that we are abundant, we live in an abundant universe, and that we always have something to give.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">The idea is not to wait for plenty, not to wait first to be given. This is the norm, this is our default, this is related to the survival economy... The idea is first to give, and then to observe how it feels, what the atmosphere we created.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">With a simple action we will try to challenge aspects of our personality that feel like a victim who has nothing to give, that life has been cruel to him and now he has to look after himself and himself (survival).\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Best of luck \u003Cspan class=\"x3nfvp2 x1j61x8r x1fcty0u xdj266r xhhsvwb xat24cr xgzva0m xxymvpz xlup9mm x1kky2od\">\u003Cimg src=\"https:\u002F\u002Fstatic.xx.fbcdn.net\u002Fimages\u002Femoji.php\u002Fv9\u002Ftd8\u002F1.5\u002F16\u002F1f60a.png\" alt=\"😊\" width=\"16\" height=\"16\" \u002F>\u003C\u002Fspan>\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>",{"id":53,"data":54,"schemaId":15,"schemaName":16},"bf35b465-509d-4a4b-9f12-6cd2ddb905d3",{"title":55,"image":56,"description":58,"weekNumber":14},"Good morning - slap and caress",[57],"3b1bc464-3d4d-4ddf-b7f1-dade86ee0d7a","\u003Cdiv class=\"j83agx80 cbu4d94t ew0dbk1b irj2b8pg\">\n\u003Cdiv class=\"qzhwtbm6 knvmm38d\">\n\u003Cdiv class=\"kvgmc6g5 cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Weekly exercise: \"Good morning - slap and caress\"\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Warning:\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">This is a pretty intense exercise. Whoever fears, better not perform it.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">This week, every morning straight when we wake up we will do a few things.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">1. Let’s take 10 quick deep breaths.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">2. Then, when the air is inside the lungs, we hold our breath for about 20 seconds, and then release the air.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">3. In the next stage, we'll take 20 slow breaths and count them from one to twenty. During this time we will focus on one of the area with symptoms - (shingles, spine or cartilage, nape)\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">We choose where there is the most pain or tension because it demands our attention anyway. Let go of the body, and we will feel completely the area we have chosen.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">We won't try to fix it or make the pain go away, we won't run to imaginations or thoughts. We won't be excited about another exciting one that tempts us so much and \"demands\" attention. We will not fall asleep. Just count to 20, breathe and feel... And that’s it.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">A few more thoughts on the exercise.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">I chose this exercise because I want to try more ways to help me wake up in the morning better. I believe more people are experiencing similar things and could benefit from this exercise. The inspiration for the exercise came from the breathing exercises of \"Wim Hof\" the Iceman.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Occasionally (much less than once) in the mornings I am in a kind of deep haze: thoughts running uncontrollably, negative emotions, shortness of breath, backache and numbness of the body.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">I thought that what could help me get out of this fog, is some kind of market or \"market therapy\". The quick and deep breaths, and the holding of breath are like a market for the body. The aim of the market is to slap us when we wake up.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Next stage comes the caressing: these are the 20 slow breaths with full attention in the selected area. I have a feeling the primary market will help us keep our attention in the second half. This is the idea: start with something intense, hard, fast, loud... And move on to something slow, present, quiet and lasting.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">The idea is to go to one end and then release, and then go to the other end. Like a hammock or a swing. Playing with the dualities of the edges: the black and white, right and no, inside and out, fast and slow.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">I find it very intriguing to try to combine them, and use this combination to deal with situations of daily dissatisfaction. To turn a spiritual principle into practice.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">This exercise is another such experiment.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">I invite you to join the exercise\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">And tell me how it went for you, and what you found out!\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Best of luck\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>",{"id":60,"data":61,"schemaId":15,"schemaName":16},"cae90358-64e4-443b-8023-d7277603e2ba",{"title":62,"image":63,"description":65,"weekNumber":14},"Identify my triggers",[64],"3a39ffe6-4f0e-4839-86bc-7ef47e135695","\u003Cdiv class=\"m8h3af8h l7ghb35v kjdc1dyq kmwttqpk gh25dzvf n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Weekly exercise: \"Identify my triggers\"\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">This week, every evening, we will sit quietly and go through in memory of the day we had. We identified two situations from last day, in which a very strong emotional reaction aroused in us. We will describe in the diary exactly what happened, and what was our emotional reaction, including the thoughts that came up in us.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">We will look for cases in which we dragged the emotional feeling long after the event is over. Cases that really caused an emotional reaction that lowered our mood.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">For example: today I felt really good until they bypassed me in line at the supermarket, and since then I'm more nervous, and can't stop thinking about it.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">A few more details for those interested.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Definition: A trigger is anything that may trigger a difficult emotion.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Do you ever think about the things that drive you crazy? These are your triggers. An event that happens outside of us that immediately awakens such a strong response, without having a choice at all.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Examples of what I noticed about myself.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">- Car honking - in panic and straight afterwards nervous\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">- Loud screams - a feeling of fear.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">- Someone who bypasses me in line - anger and hatred.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">- Someone gives me advice without asking - Anger\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">- Someone who tries to control my actions through guilt-anger\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">- When I think someone stops listening to me - Anger\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">- The sound of an ambulance - panic\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">- Seeing on the clock in the morning that I woke up late - Guilt.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Why is it important to know our triggers?\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">1. First of all because we take risks when we act without choice. If I yell at everyone who honks \"at me\" there's a good chance that one day, I'll get it.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">2. We may do something we will regret, for example, saying harsh words that hurt people we love.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">3. We lose a lot of energy when we get lost in emotional intensity, and can stay there for hours, days and even years without noticing.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">4. So that we can move to the stage that comes after identifying the trigger, in a quick stop of our reaction, that we won't get carried away.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">5. Because we want to give back to ourselves the choice over our actions. May we not be like marionettes operated by any external stimulation. We can trust ourselves and increase our self-confidence. We should know that even when things outside of us are not working out, we stay focused.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">6. To be happier and more free, live a life with more welfare and satisfaction.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">7. So that we can know ahead of time, when we might be emotionally triggered, so that we can prepare for it (when we can). In some cases we can totally avoid. For example, when someone calls us and we know that it could be a very difficult conversation, we can not answer, and call only after we calm down.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Trigger is the first stage in a chain of uncontrollable events that completely throw us off balance. In this exercise, the focus is on identifying the trigger. In a question: How did all this mess start? Over time we will want to bring awareness to the moment that comes right after the trigger, and that's how we can choose to let go of our powerful emotional response.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>",{"id":67,"data":68,"schemaId":15,"schemaName":16},"649ddfea-eb0f-45ad-8180-cb609dea08ff",{"title":69,"image":70,"description":72,"weekNumber":14},"Connect to the female quality",[71],"0a53c941-c1b5-4aaa-8588-a28b9d9b8d5f","\u003Cdiv class=\"kvgmc6g5 cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Weekly exercise: \"Connect to the female quality\"\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">This week, every day, we will take 5 minutes to write.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">On the first day we will choose 5 significant women or who have been significant in our lives, and write them with pen on a piece of paper.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">For the next five days we'll write a passage, every day about another woman. We will write why we chose her specifically, why she is significant to us, and in how she changed our lives for the better.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">As we write, we will create within ourselves the emotion we would feel when we were close to the same woman. We will feel and enjoy the feeling. At the end of each paragraph we will write down the value she expressed towards us, and we will circle it in a circle.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">For example: warmth, love, power, friendship, cooperation,\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Wisdom, giving, playfulness or any other value...\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">On the seventh day, we will write down these five values in our diary.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">And on each of them we will write down what he says for us, and where in life we would like to express more of it.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">For example:\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Collaboration :\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">For me it's doing things together and always considering who's with me. Consider everyone's wishes and find a goal or activity to suit all parties.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">I would like to express more of the value of cooperating in relationships with my friends.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">A few more details\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Lately I've been thinking a lot about what is male energy and what is female energy. An attempt to rethink things, without using opinions and books. The purpose of this exercise is to help me see and appreciate the women in my life and the values they taught me.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">The exercise is for women and men\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">I invite you to join this investigation.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Credit to the amazing Noa Shalom for the photography, and her art (from 2009)\u003C\u002Fdiv>\n\u003C\u002Fdiv>",{"id":74,"data":75,"schemaId":15,"schemaName":16},"2edd941a-981e-4a4e-9534-ec4a9ebf345d",{"title":76,"image":77,"description":79,"weekNumber":14},"The shortest meditation in the world",[78],"c9d6bad1-c944-4720-803b-b0ddf3b049cf","\u003Cdiv class=\"alzwoclg cqf1kptm siwo0mpr gu5uzgus\">\n\u003Cdiv class=\"jroqu855 nthtkgg5\">\n\u003Cdiv class=\"m8h3af8h l7ghb35v kjdc1dyq kmwttqpk gh25dzvf n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Weekly exercise: \"One full breath - the shortest meditation in the world\".\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Every day this week, we will put 2 reminders (alarm clocks) at different times. Once we hear the ringtone we will stop everything we are doing and take one conscious, full breath. We will pay attention to the air that enters from the nose to the lungs and follow the feeling of the air entering and filling us. Pay attention to the feeling of air coming out of the nose (10 seconds).\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">A few more details:\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Most of us are barely breathing, we are not taking advantage of the natural potential of our breath. Over the years we've developed a pattern of quick and shallow breathing. A primary reason for this is that we try, unconsciously, to avoid fear and pain in all its forms.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Our shallow breathing pattern shrinks our diaphragm, less air asset to the lungs and less oxygen reaches the brain, our body is distressed. Our thinking becomes mechanical, thoughts repeat themselves in a loop, and we don't even realize that it's related to the way we (barely) breathe.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">This week, the alarm clock will remind us to breathe deeply. We'll get an opportunity to stop all this loop, and for a moment to insert attention that focuses on the breath. I'm interested to test if a few seconds of breathing awareness can really take them out of automaticity.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Maybe this gives us an opportunity to stop something that is not currently useful to us, so that we can start something new. To wake up for a moment and change the momentum we are in, if necessary.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">For newcomers, 10 seconds of presence is a lot of time!\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">And those who try to increase their focused attention need to start small. The main thing is that we make a real effort to be present. Later, if we want, we can extend this short meditation.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>",{"id":81,"data":82,"schemaId":15,"schemaName":16},"667f5da4-6ca5-447a-b550-23a4bd4889d0",{"title":83,"image":84,"description":86,"weekNumber":14},"Being curious and asking questions",[85],"8e8d789e-d101-4501-96b4-d1a7f39aeb84","\u003Cdiv class=\"x78zum5 xdt5ytf xz62fqu x16ldp7u\">\n\u003Cdiv class=\"xu06os2 x1ok221b\">\n\u003Cdiv class=\"xdj266r x11i5rnm xat24cr x1mh8g0r x1vvkbs x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Weekly practice: \"being curious and asking questions\"\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">This week, in every meeting with people (new people, friends, family members, coworkers) we will ask them at least one question about their lives. Which one? The question should interest us, and be a question we have never asked.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Then we will really listen to the answer, without interrupting in the middle. If we get more questions we can keep asking.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Of course it is important to be attentive to the way they answer us, that is to the content of the words, tone of speech, look and body positions. We would like to identify if it is appropriate at the moment to ask more questions.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">When we ask a question we open up a possible space, therefore it is important to identify if the Bush is interested in opening this space with us.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">It is better to practice one on one meetings.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">A few more details\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Kids are very inquisitive! That's why they ask a lot of questions and learn a lot of new things. Often they ask very personal questions because it really interests them. As soon as they have the desire to know, they ask straight away. There is no filter that filters the question.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Over the years, we develop filters, through which the question passes before it is asked. In many cases we decide not to ask in the end. There is a concern that maybe the question is too personal, and the person in front of us may not want to share with us.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Or we tell ourselves \"he didn't ask me so I won't ask him\". We have countless justifications for why we don't ask questions. I recognize this in me, and that's the main reason why I chose the exercise.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Over the years, most people almost completely lose their curiosity. In interpersonal relationships we tend to think that we really know who is in front of us. I think this belief leads us to be less interested in them, to believe that there is nothing new about them.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">The meeting between people has become a routine where we talk about the same topics, and there are boundaries to the conversation that are not written anywhere but have become the norm. Especially at gatherings of many people (family dinner, sitting with regular friends).\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">The meeting became boring, and expected. There is no innovation and there is no diversity. Everything is well known in advance. The truth is that it's more \"comfortable\" like this, not to shake the boat... But much less deep and interesting.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">It's like a puzzle created between the other, which only deepens with time. I wonder through which water flows (media), I mean the same topics of conversation every time.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">The water flows in the lowest comfortable place, where the ventilation exists. The path of least resistance\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">In order to change the way it is necessary to regularly dig a new way... Which means getting out of the routine by asking questions and being curious. Inside us we are still curious, only that we have covered our curiosity with many layers of defense. In this weekly exercise we will take the first step towards connecting with our curiosity.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Good luck \u003Cspan class=\"x3nfvp2 x1j61x8r x1fcty0u xdj266r xhhsvwb xat24cr xgzva0m xxymvpz xlup9mm x1kky2od\">\u003Cimg src=\"https:\u002F\u002Fstatic.xx.fbcdn.net\u002Fimages\u002Femoji.php\u002Fv9\u002Ft33\u002F1.5\u002F16\u002F2665.png\" alt=\"♥️\" width=\"16\" height=\"16\" \u002F>\u003C\u002Fspan>\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>",{"id":88,"data":89,"schemaId":15,"schemaName":16},"18d0af4d-faf6-4498-9680-d03641bcc6a1",{"title":90,"image":91,"description":93,"weekNumber":14},"The two-minute rule to immerse your habits",[92],"a83ba33b-4065-4d61-ab53-b2b75fcca910","\u003Cdiv class=\"kvgmc6g5 cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Weekly exercise:\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">\"The two-minute rule to immerse your habits\"\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">This week we'll think about one habit we really want to implement in our lives. And for the next 7 days we will do it every day for 2 minutes.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Examples:\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">If I want to eat more slowly, I can decide that only my first bite of the meal will be slow, and the rest of the meal is normal.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">If I want to start doing yoga, I can pull out the mat, do just one exercise.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">If I want to start running I can put on sneakers, leave the house and go straight back.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">If I want to be less shy I can ask one person every day, what time is it.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">If I want to get stronger I can go to the training ground and do several powerlifting once.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Some more details about the exercise.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Maybe it sounds really funny that to start running it's enough to put on sneakers every day and leave the house.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">You might think that if you know you're actually fooling yourself, you won't even attempt the exercise.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">What stands behind the exercise is the following principle:\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">\"You need to first implant the leg and only then puncture it\"\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">So what we can do is make it easier for ourselves to implement the habit by limiting it to 2 minutes a day.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">It's a lot less threatening, and the chance of actually doing it is greater.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">It's like someone who wants to climb a huge mountain but the huge distance and height reflected in front of him is too threatening. He can decide to focus on only the next little step he takes, understanding that if he perseveres, the steps will eventually bring him to the top.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Think for a moment about the habit that for a long time you wanted to implement in your life and didn't succeed. For me it's strength training, what is it to you?\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">The fact that we failed to implement it shows that there is something standing between our desire and its actual implementation. Something stronger than our will... What is this obstacle?\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Everyone can ask themselves honestly and try to answer. What I suggest is that in the meantime we try another way, easy, cool, and funny. A way that puts all the emphasis on the habit first and foremost.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Good luck to all of us\u003C\u002Fdiv>\n\u003C\u002Fdiv>",{"id":95,"data":96,"schemaId":15,"schemaName":16},"e37d9db6-1a82-4087-9e7e-410203ba8730",{"title":97,"image":98,"description":100,"weekNumber":14},"Being in the right tension.",[99],"d172a1f4-c2d5-45da-9a33-3dfffa9899a1","\u003Cdiv>\u003Cspan class=\"gvxzyvdx aeinzg81 t7p7dqev gh25dzvf exr7barw b6ax4al1 gem102v4 ncib64c9 mrvwc6qr sx8pxkcf f597kf1v cpcgwwas m2nijcs8 hxfwr5lz k1z55t6l oog5qr5w tes86rjd pbevjfx6\" dir=\"auto\">\u003Cspan class=\"gvxzyvdx aeinzg81 t7p7dqev gh25dzvf exr7barw k1z55t6l oog5qr5w tes86rjd pbevjfx6 ztn2w49o\">Weekly exercise: \"Being in the right tension\"\u003C\u002Fspan>\u003C\u002Fspan>\u003C\u002Fdiv>\n\u003Cdiv> \u003C\u002Fdiv>\n\u003Cdiv>1. This week we will choose one stretch that we really like to do. Every day we will perform the stretch twice in a row, about 40 seconds each time. We'll try to find the right tension for us and stay there, so that we can feel the muscle - not too tense and not too loose. At this time we will also notice our breathing and the feeling of the air entering through our nose.\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start; padding-left: 40px;\">\u003Cem>Indications:\u003C\u002Fem>\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start; padding-left: 40px;\">If we are in too much pain and we just want to finish the stretch, it is a sign that the tension is too strong, therefore let go. If we stop paying attention to the stretched muscle and start thinking about everyday things, it is a sign that there is not enough tension, therefore we will add tension. There is a special feeling in being in the right tension, let's try to identify it.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\" style=\"padding-left: 40px;\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">After 40 seconds we will stop the stretch and do it again.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">2. In addition to that :\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">We will pay attention to our daily physical actions, and try to always be in the right tension.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start; padding-left: 40px;\">\u003Cem>Examples:\u003C\u002Fem>\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start; padding-left: 40px;\">Slamming doors with force = excess tension.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start; padding-left: 40px;\">Tension in the back when we try to sleep = more tension.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start; padding-left: 40px;\">Busy sitting when we are at work = lack of stress\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start; padding-left: 40px;\">Weak hand shake without muscle tone = lack of tension\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">We will try to find in every action what it means to be in the right tension for us. It will always depend on our goal and what we want to achieve.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">\u003Cstrong>A few more details\u003C\u002Fstrong>\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Each string in a guitar has the right tension, when it is not at the right tension the string will damage the harmony of the sound produced, in relation to the other strings and therefore will cause a corrosion. When all the strings are tuned properly, we can produce amazing sounds.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start; padding-left: 40px;\">\u003Cem>Additional examples:\u003C\u002Fem>\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start; padding-left: 40px;\">You can eat and sleep too much or too little. You can talk or be silent too much or too little. The art is finding the right size, the right tension, finding the golden path for us. It will be different for everyone, and every situation is unique, so we can't act by strict rules. We would like to be fully present in the moment to see. Is this the right stress for what I want to achieve?\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\" style=\"padding-left: 40px;\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">In many cases excess or lack of tension will cause us to suffer something. The idea of the exercise is to start identifying the right physical tension in the body. Later we will be able to easily identify the right tension in our thought and emotion.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">We want our string to be well directed, so that it will be in harmony with everything around us.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Good luck to all of us\u003C\u002Fdiv>\n\u003C\u002Fdiv>",{"id":102,"data":103,"schemaId":15,"schemaName":16},"3407a94e-38fc-4bcc-8368-5855229926e2",{"title":104,"image":105,"description":107,"weekNumber":14},"Don't gossip",[106],"78b4ff6d-0332-47cc-a264-919bae99101a","\u003Cdiv class=\"kvgmc6g5 cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Weekly exercise: \"Don't gossip\"\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">\"The 3 filters of Socrates\"\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">This week the exercise is simple - no gossiping.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">What is it to gossip?\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Saying things that are defamatory - a statement that damages the good name or the honor of a person, group of people or organization.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Recently gossip is gaining momentum on social networks like Facebook and Whatsapp. This phenomenon of spreading rumors can have severe social and emotional consequences.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">One of the examples of this is \"shaming\" - or in Hebrew \"\u003Cspan class=\"d2edcug0 hpfvmrgz qv66sw1b c1et5uql lr9zc1uh a8c37x1j fe6kdd0r mau55g9w c8b282yb keod5gw0 nxhoafnm aigsh9s9 d3f4x2em iv3no6db jq4qci2q a3bd9o3v b1v8xokw oo9gr5id hzawbc8m\" dir=\"auto\">ביוש פומב\u003C\u002Fspan>\": exposure of information or personal details about a person in order to shame him, mock him or ridicule him, condemn him or his behavior, criticize him and denounce him.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">When we gossip often we don't intend to hurt or shame another person, we gossip for the pleasure of the speech itself.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Socrates, the wisest man, suggested using 3 filters before telling something to someone: truth, good, necessary.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">1. Am I sure what I'm about to say is the truth?\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">2. Is what I'm about to say (about another person) good?\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">3. Is what i am going to say really necessary?\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">If the answer to at least one of the questions is no - we will not say what we thought to say.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">As a continuation of the exercise, if we catch ourselves gossiping, we will take a few minutes and think about what was our motive to say what we said. We will write down our motives in the diary.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">This is how we can understand ourselves better, and decide if we really want to act from the motives we wrote down.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Speak on your insights\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">And good luck to all of us\u003C\u002Fdiv>\n\u003C\u002Fdiv>",{"id":109,"data":110,"schemaId":15,"schemaName":16},"247796c5-f3ca-4cac-9bbb-54db5ab36cb5",{"title":111,"image":112,"description":114,"weekNumber":14},"Blame is lame",[113],"af37891c-01e2-469f-af08-a57298730aa5","\u003Cp>Weekly Exercise: \"Blame is lame\".\u003C\u002Fp>\n\u003Cp>\"Don't complain and blame in the morning\".\u003C\u002Fp>\n\u003Cp>Every day this week, from the time we wake up until 12:00, we will not complain or blame anyone or anything.\u003Cbr \u002F>We will not complain about the weather, about our sleep, about noises, about being passed in line, and so on.\u003C\u002Fp>\n\u003Cp>You can complain or accuse under a condition, but before that we will ask permission from those who are with us and see if it is acceptable to them. Can you say something like, \"I want to complain a little bit, is that okay with you?\" \"\u003C\u002Fp>\n\u003Cp>Some details about this exercise.\u003C\u002Fp>\n\u003Cp>Life doesn't always turn out the way we plan or want it to. When it does, the most comfortable and accessible response for us is to complain about the situation and blame others. We are constantly complaining and blaming others without even realizing it.\u003C\u002Fp>\n\u003Cp>What's the problem with that? Why shouldn't I complain and blame?\u003C\u002Fp>\n\u003Cp>The problem is that it becomes chronic, that it becomes a fixed habit that we do every day and for a long time. When we get stuck in complaining and blaming, we get trapped in negativity. It robs us of all our strength and ability to act in reality to improve the situation.\u003Cbr \u002F>We weaken ourselves and invest our energy in digging the hole even deeper instead of trying to get out of it.\u003C\u002Fp>\n\u003Cp>We also keep good people away from us, because it is very difficult to be happy next to someone who complains. Complaining is contagious: As soon as you talk to someone and voice your complaints, you can infect them with your frustrated, angry nature. There's a certain sense of righteousness that comes with complaining, a subconscious desire to get more people to complain together, as if that will solve the problem or calm something inside.\u003C\u002Fp>\n\u003Cp>That's why I like the idea of asking to complain. You are aware of your desire to complain, and you know that what you have to say might be toxic or unpleasant. And that's why you ask permission before you complain.\u003C\u002Fp>\n\u003Cp>Think for a moment: Why do we complain? Why do we blame others? What does this replace? How does this serve us? Is it healthy? Is it healthy to some degree? How do we feel when someone complains to us? Is that pleasant? Is it our nature to complain and blame? Is trying to reduce complaints just an impossible impertinence? The beautification?\u003C\u002Fp>\n\u003Cp>I'm curious to see what will happen when I reduce my complaining and blaming.\u003C\u002Fp>\n\u003Cp>May we all be successful.\u003C\u002Fp>",{"id":116,"data":117,"schemaId":15,"schemaName":16},"9a58800f-3a1d-47c0-8df0-f1b61f76c4c1",{"title":118,"image":119,"description":121,"weekNumber":14},"Really agree to what's happening in reality",[120],"66e48d03-3278-4783-b289-9f4393a9f9a7","\u003Cdiv class=\"j83agx80 cbu4d94t ew0dbk1b irj2b8pg\">\n\u003Cdiv class=\"qzhwtbm6 knvmm38d\">\n\u003Cdiv class=\"kvgmc6g5 cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Weekly exercise: \"Really agree to what's happening in reality\"\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">This week every day we will choose something in our lives that we don’t really accept, don’t allow it to be.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">For example: my weight, my age, my injury, my boss, my place of residence, job, relationship, partner, being single, the amount of money I make...\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Etc.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">As soon as we think about something, we lie on our back, loosen muscles, and breathe deeply. Let's remember what we chose and just agree that this is the reality: for example \"I work at a job I don't like\".\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">But we won't think about it or speak about it in our head. We lie down and feel the stomach, and the whole body and notice the feelings in the stomach and chest. We will make sure to be open and breathing and relaxed.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">If we do this, we will probably get feelings (scary) we will just feel them in our body!!!! We won't turn them into additional thoughts, we won't give them names and analyze them, we will just feel.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">He who fears can start with easier things in life, and progress gradually according to how he feels. You can choose every day the same thing or something new.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">More details for those planning to do the exercise.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">The idea is simple, there is situation in life but we don't really accept it, we want it to be different.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">This is our attempt to run away from unpleasant emotions... If I really accept what is happening in reality I may experience disappointment, anger, frustration, guilt and other emotions.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">The problem is we run from our feelings but the very attempt to run away from them only makes them stronger and stuck them.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">If we agree to really feel until the end, feelings will pass and give their place to other feelings.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Feelings are like waves in the ocean, coming and going. We can oppose them or believe they don't exist, but we will endure because the waves are there and they will keep coming. What the exercise is trying to teach is how to surf the emotion, to really experience it. This is how we learn to flow with the water, and whose emotions always flow.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">If we really feel the feelings we get while thinking about the work we no longer like (for example), there is a good chance that the frustration and anger we feel will drive us to action. Like, find another job.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Truly feeling emotion is one of the healthiest things we can do with ourselves, and it's not something they teach in school. So I invite you to join me this week and agree to take a small step passively, just agree to what is and flow with emotion.\u003C\u002Fdiv>\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\"> \u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q\">\n\u003Cdiv dir=\"auto\" style=\"text-align: start;\">Have a good week everyone\u003Cspan class=\"pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu\">!\u003C\u002Fspan>\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>",{"id":123,"data":124,"schemaId":15,"schemaName":16},"b6d9f41d-ae0e-4eab-b64b-b6d19cec1087",{"title":125,"image":126,"description":128,"weekNumber":14},"Give a touch",[127],"0582d512-17bd-4389-9ad1-5d356ac0ff77","\u003Cp>Weekly exercise: \"Give a touch\".\u003C\u002Fp>\n\u003Cp>This week you can touch someone for 5 minutes every day.\u003C\u002Fp>\n\u003Cp>We will ask for their permission, of course, and ask which part of their body they prefer to be touched. How did we touch? We allow the hands and fingers the freedom to touch how they feel and trust that if we pay attention, we will know what to do.\u003C\u002Fp>\n\u003Cp>Breathe slowly, feel comfortable in your body, be open and fully present to the sensation of touch. Determine what the other person's body is asking for and we will give it. We will feel what the situation wants from us.\u003C\u002Fp>\n\u003Cp>It is better to touch a person (parents, siblings, spouse, friends, grandparents, sons, uncles, etc.). If we can't find a person, we work with a dog, cat or other animal. If the \"H\" is not available, we work with a tree or a flower pot.\u003C\u002Fp>\n\u003Cp>A few more details for those interested.\u003C\u002Fp>\n\u003Cp>We are a social animal and as such we need contact. Contact is a form of communication and a way to express love, appreciation and warmth, among other things. Studies have shown that an infant cannot survive without contact. Yet we tend not to think of contact as a real need, but rather as a luxury.\u003C\u002Fp>\n\u003Cp>In recent years, people have touched each other much less, especially in the last two years since Corona began. The fear of getting infected, of catching a cold, and the fear that the other person is afraid to get close have created a situation where we simply avoid contact - a hug, a kiss, a handshake.\u003C\u002Fp>\n\u003Cp>This period of social distancing and closure has exacerbated the problem of loneliness, which has become more prevalent in recent years. While social networks are booming, physical contact is slowly becoming taboo in today's reality.\u003C\u002Fp>\n\u003Cp>We hide this fact in terms such as:\u003C\u002Fp>\n\u003Cul>\n\u003Cli>Social distancing, Social isolation.\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp>If we were honest, we would call a spade a spade.\u003C\u002Fp>\n\u003Cul>\n\u003Cli>Physical isolation.\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp>We are physically far from each other and closer to the screen. The aim of the exercise is to regain the vertex, to get closer and not to be afraid of touch.\u003C\u002Fp>\n\u003Cp>Touch is a very great gift that we can give, that's the purpose of the exercise - to give touch generously. And when we touch someone, we allow them to touch us as well. It is a giving and receiving at the same time, a magic that words cannot describe.\u003C\u002Fp>",{"id":130,"data":131,"schemaId":15,"schemaName":16},"bc56b05e-426f-40a8-91d3-7c59ddbb59c7",{"title":132,"image":133,"description":135,"weekNumber":14},"The Medicine of Laughter",[134],"78d490ca-774d-44fd-ac2a-d5036369b537","\u003Cp>Weekly Exercise: \"The Medicine of Laughter\".\u003C\u002Fp>\n\u003Cp>This week we will laugh for 3 minutes every day 🤣.\u003C\u002Fp>\n\u003Cp>How are we going to do this?\u003C\u002Fp>\n\u003Cp>First we will stand up, take air out of our mouths while bouncing our diaphragm and making sounds: ah ah ah ah. At first it will sound like a car that won't start, that's how we warm up. In the next phase we add a smile and just allow ourselves to laugh, you can think or remember something really funny.\u003C\u002Fp>\n\u003Cp>It is very advisable to do the exercise in pairs or in a small group, because there is a great chance that the others will make us laugh, and also because laughter is very contagious.\u003C\u002Fp>\n\u003Cp>More details for those who are interested.\u003C\u002Fp>\n\u003Cp>Laughter is medicine, perhaps the best medicine in the world!!! And it's free. Many studies have proven the health benefits of laughter, and our personal experience can confirm this. After a good laugh we feel great, the body is relaxed and comfortable, the breath is open and full, and the atmosphere we are in is just fun - real positivity.\u003C\u002Fp>\n\u003Cp>Laughter activates our diaphragm, which is very important for our breathing, and helps it to let go so that it can reach its full potential, rising and falling completely. Physically, laughter opens up all of our systems.\u003C\u002Fp>\n\u003Cp>Mentally, laughter is the best medicine for seriousness and complacency. It is so easy for us adults to get caught up in seriousness, heaviness, stress, worry, frustration and anger. Laughter can dissolve this in a second without effort, like a samurai wielding a sword. When we truly laugh, there are no thoughts at all! This is a moment of pure calm and deep joy.\u003C\u002Fp>\n\u003Cp>\u003Cspan class=\"d2edcug0 hpfvmrgz qv66sw1b c1et5uql lr9zc1uh a8c37x1j fe6kdd0r mau55g9w c8b282yb keod5gw0 nxhoafnm aigsh9s9 d3f4x2em iv3no6db jq4qci2q a3bd9o3v b1v8xokw oo9gr5id\" dir=\"auto\">\u003Cspan class=\"d2edcug0 hpfvmrgz qv66sw1b c1et5uql lr9zc1uh jq4qci2q a3bd9o3v b1v8xokw oo9gr5id hzawbc8m\">This week's exercise comes from a starting point of learning to laugh more, which is changeable and we should really invest in it. As they say: Fake it until you make it.\u003C\u002Fspan>\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>I chose this exercise after attending a laughter workshop last week by Chananel Aami Dr. Laughter - חננאל אמיתי דוקטור צחוק It was perfect!!! There I learned the technique of how to create a laugh. In addition to the workshop, Chananel explains how with the help of laughter it is possible to collect and release \"heavy emotions\" (heavy emotions) from the belly. The exercise is also inspired by Osho's laughter meditation.\u003C\u002Fp>\n\u003Cp>Good luck to all.\u003C\u002Fp>\n\u003Cp>And I really recommend doing the exercise, preferably in pairs, for a total of 3 minutes a day.... Easy peasy 🤣🤣🤣\u003C\u002Fp>",{"id":137,"data":138,"schemaId":15,"schemaName":16},"401ce0a1-c03d-4c74-8505-241eb9b14a86",{"title":139,"image":140,"description":142,"weekNumber":14},"Take off the shirt",[141],"88ce3061-89da-4567-b24d-83beeff548ba","\u003Cp>Weekly exercise: \"Take off your shirt\".\u003C\u002Fp>\n\u003Cp>This week we will take off a shirt every day at home for half an hour. We will do exactly the same things, only without a shirt. We'll take care of privacy, close the windows so we can't be seen, and move around freely at home.\u003C\u002Fp>\n\u003Cp>Also, we sleep at night without a shirt. In general, we will try to take off a shirt often this week.\u003C\u002Fp>\n\u003Cp>A few more details for those interested.\u003Cbr \u002F>Why is it better to be shirtless every day?\u003C\u002Fp>\n\u003Cp>We were all born completely naked. Other animals stay naked their whole lives. We cover ourselves, it has become such an ingrained and strong norm that we can say we must wear clothes. Think for a moment about the consequences of being naked....\u003C\u002Fp>\n\u003Cp>The benefits are that clothes protect us from the weather: Sun, cold, rain and so on. Clothes also protect us from debris and injuries. The clothes cover our intimate areas, which we have learned to be ashamed of, and provide hygiene and cleanliness in this area.\u003C\u002Fp>\n\u003Cp>The big disadvantage is that we get used to not seeing or feeling the body. Once the body is covered, an illusion of distance is created, as if the covered body is not us. Instead of feeling the whole body, something strange happens: the feeling of our \"I\" is somewhere behind the eyes, as if a little person is pulling the strings. Pay attention to whether this is true of you.\u003C\u002Fp>\n\u003Cp>This distance from the body is negligence on our part, we do not allow it to be in the present, in the flow and natural. Let's think of a small example: We sit at home, occupy ourselves with the computer and then think about eating something. When we wear a shirt, we don't see our stomach and feel it less. In such a case, we may make a decision with our head instead of our stomach - which knows what is good for it.\u003C\u002Fp>\n\u003Cp>\u003Cspan class=\"d2edcug0 hpfvmrgz qv66sw1b c1et5uql lr9zc1uh a8c37x1j fe6kdd0r mau55g9w c8b282yb keod5gw0 nxhoafnm aigsh9s9 d3f4x2em iv3no6db jq4qci2q a3bd9o3v b1v8xokw oo9gr5id\" dir=\"auto\">\u003Cspan class=\"d2edcug0 hpfvmrgz qv66sw1b c1et5uql lr9zc1uh jq4qci2q a3bd9o3v b1v8xokw oo9gr5id hzawbc8m\">Our body is full of wisdom and intelligence, it knows exactly how to breathe, how to walk, rest, digest, pump blood from the heart. When we distance ourselves from our body's senses we harm its incredible functions. Therefore, we should really make sure that we don't lose contact with our body, that's why I chose this exercise. It's a small step to raise awareness for the body.\u003C\u002Fspan>\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>Good luck to all of us!\u003C\u002Fp>",{"id":144,"data":145,"schemaId":15,"schemaName":16},"9ab398dc-43ef-4eec-b550-604558bb29e8",{"title":146,"image":147,"description":149,"weekNumber":14},"Disconnect from the device",[148],"567ed16a-3296-40d6-b100-c935df05a544","\u003Cp>Weekly exercise: \"Disconnect from the device\".\u003C\u002Fp>\n\u003Cp>This week we will take our phone out of the room every night before we go to bed. In the morning we will wait at least half an hour, from the moment we wake up until the moment we touch the phone.\u003C\u002Fp>\n\u003Cp>Recommendations for those who want to succeed in practice and profit from it:\u003C\u002Fp>\n\u003Col>\n\u003Cli>buy an alarm clock\u003C\u002Fli>\n\u003Cli>buy two interesting books and read them before going to bed.\u003C\u002Fli>\n\u003Cli>to put a small note on the dresser that says: \"How was the quality of sleep tonight\"? and to reflect and answer every morning.\u003C\u002Fli>\n\u003Cli>Plan in advance what you will do in the first half hour of the day to avoid touching your phone.\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Cp>Why did I choose this exercise?\u003C\u002Fp>\n\u003Cp>Because I'm addicted to my phone and want to find other ways to deal with that addiction. Because I know how important sleep quality is and I am trying to find ways to improve it. Because I am very interested in seeing what impact exercise has on my sleep quality and my quality of life in general. Because the cell phone is replacing important human interactions.\u003C\u002Fp>\n\u003Cp>Playing around with your cell phone before bed is often a waste of time and energy. This activity creates a buzz in the head that interferes with relaxation before bed. It hurts the neck and hands, because of the posture. It hurts the eyes, the strong light before bedtime does not allow them to adjust to sleep.\u003C\u002Fp>\n\u003Cp>Also, studies show that sleeping near the phone is unhealthy because of the radiation.\u003C\u002Fp>\n\u003Cp>So let's try to keep all that away from us this week.\u003C\u002Fp>\n\u003Cp>This exercise is more challenging than the others, but I highly recommend giving it a try. We have become so accustomed to our phones that we don't even realize how addicted we are and what a powerful influence our addiction has on us.\u003C\u002Fp>\n\u003Cp>Tell us if you dare to give it a try 😉\u003C\u002Fp>"]