princeton-nlp/QuRatedPajama-1B_tokens_for_analysis

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on their part (Rheinmühlen-Düsseldorf, 166/73, EU:C:1974:3, paragraph 3; Mecanarte, C‑348/89, EU:C:1991:278, paragraph 44; Cartesio, C‑210/06, EU:C:2008:723, paragraph 88; and Melki and Abdeli, EU:C:2010:363, paragraph 41). Second, the Court has held that a national court that is called upon, within the exercise of its jurisdiction, to apply provisions of EU law is under a duty to give full effect to those provisions, if necessary refusing of its own motion to apply any conflicting provision of national legislation, even if adopted subsequently, and it is not necessary for the court to request or await the prior setting aside of such a provision by legislative or other constitutional means (Simmenthal, 106/77, EU:C:1978:49, paragraphs 21 and 24; Filipiak, C‑314/08, EU:C:2009:719, paragraph 81; Melki and Abdeli, EU:C:2010:363, paragraph 43; and Åkerberg Fransson, C‑617/10, EU:C:2013:105, paragraph 45). Any provision of a national legal system including any judicial practice that might impair the effectiveness of EU law by withholding from the national court the power to do everything necessary at the moment of its application to set aside national legislative provisions that might prevent EU rules from having full force and effect are incompatible with those requirements, which are the very essence of EU law (Simmenthal, EU:C:1978:49, paragraph 22; Factortame and Others, C‑213/89, EU:C:1990:257, paragraph 20; and Åkerberg Fransson, EU:C:2013:105, paragraph 46 and the case-law cited). In the event of a conflict between a provision of EU law and a national law, primacy of EU law cannot be assured if the solution of the conflict were to be reserved to an authority with a discretion of its own, other than the court called upon to apply EU law, even if such an impediment to the full effectiveness of EU law were only temporary (Simmenthal, EU:C:1978:49, paragraph 23, and Melki and Abdeli, EU:C:2010:363, paragraph 44). The Court of Justice then considered the situation in which the national law infringes both EU law and the national constitution. It held that a national court dealing with such infringements does not lose the right or escape the obligation under Article 267 TFEU to refer questions to the Court of Justice on the interpretation or validity of EU law by reason of the fact that the declaration that a rule of national law is unconstitutional is subject to a mandatory reference to the constitutional court. The effectiveness of EU law would be in jeopardy if the existence of an obligation to refer a matter to a constitutional court could prevent a national court hearing a case governed by EU law from exercising the right conferred on it by Article 267 TFEU to refer to the Court of Justice questions concerning the interpretation or validity of EU law in order to enable it to decide whether or not a provision of national law was compatible with that EU law (Melki and Abdeli, EU:C:2010:363, paragraph 45). In sum, the system of cooperation between the Court of Justice and the national courts established by Article 267 TFEU and the principle of primacy of EU law require the national court to be free to refer to the Court for a preliminary ruling any question that it considers necessary, at whatever stage of the proceedings it considers appropriate, even at the end of an interlocutory procedure for the review of constitutionality (Melki and Abdeli, EU:C:2010:363, paragraphs 51 and 52). 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Lesley is known for inspiring minds in her Early Education Program, Prenatal or her Doula and Reiki Training Facility. Placenta Art is Quite Beautiful right? 8.2K total views in Klusster. Join Klusster now and reach more people online! Red Tent is a space women gather to tell their stories, laugh, cry and celebrate themselves again. We are collective of professionally trained women who only participate within evidence-based standards of practice. It is our strongest wish to assist women as they make their way through their life's journey. We validate our clients by listening as they tell their story. Red Tent - what is it? This seems to be my recurring question when someone new hears about or is invited to a Red Tent. "A Red Tent is a space, where women gather to tell their stories, to laugh, to cry and to celebrate themselves again" As little girls grow into women they have a habit of losing themselves to become what others expect from them: wife, mom, sister, grandmother, friend, teacher, student. These different hats we wear can all have different expectations. Personally, I learned of the Red Tent a few years ago from an incredible women Tiffany Lazic owner of the Hive and Grove. Tiffany taught a wonderful course on becoming a Red Tent Facilitator that I took. Tiffany created a spark, a fire within me, on how we can support other women in our families, circles, community and globally. Additionally, she lead me to the documentary "Things We Don't Talk About by Dr. Isadora Leidenfrost." If you have never seen this documentary, I highly recommend it. At A Sacred Journey's Red Tent, we usually share time and stories. We have explored with henna, self-care activities, created stepping-stones, dream catchers and more. Really, these activities are about utilizing the tactile hands on activity while collectively we break down the barriers we have built up for self-protection. Together we have created a space where women from all socio-economics, academic, and religion can meet and find a way to, not only accept each other; value their sisters and their views. We asked some of the ladies of A Sacred Journey's Red Tent what they think about the Red Tent. First I will share with you what I love about the Red Tent personally… I LOVE the community, my dear sisters, and unconditional support. Below are the answers to a simple question I asked. I said, I am writing an article, and would like to share what do you like about the Red Tent. However, I have to say before you read their answers is ALL of these came in within 15 minutes of me asking the question. That in and of itself says something! "I like the feeling of sisterhood. Of feeling welcomed and accepted unconditionally. A sense of finding oneself through shared experiences and memories. It is a place where a woman can share what makes her special, her skills, her life, her loves, where she can learn and grow with the help of others. It is a celebration in the life we live and our place here on Earth and in the universe." "In the Red Tent, a woman doesn't have to be a mother, a daughter, a sister, or a wife; she can just be herself, for the sake of being herself. We take so little "me time" in today's rushed world, that this gives us a couple hours a month to take care of our own needs." In completing this article on a Red Tent, please know, my sisters are my support team; they cheer me on like no one has ever done in this world. I could never have made it through the past few years of my own personal struggle without each and every one of the women, sisters of A Sacred Journey's Red Tent. I love you to the moon and back…. I would also like to thank Klusster and the team at Thrive Collaborative for giving us the opportunity to share our passion for the Red Tent and indeed we are grateful to be a part of something that helps other women THRIVE. If you have a question or comment you can reach us quickly by clicking on the button below Send Me A Note and write us a note. We will respond quickly. As beautiful it is, the safety steps are truly important, especially where you are a teacher. There is far more to natural remedies then just scent. 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Board index ‹ The NBA ‹ NBA in the 1970s and 1980s 1980-81 Indiana Pacers Games Played/Started & Transactions The merger, Kareem, Walton, Dr. J, Magic and Bird Moderator: Brett by MCT » Mon Jan 20, 2014 5:45 pm This is the sixth of a planned series of threads analyzing games played, games started and transactions for the 1980-81 season. Before reading any further, see the introductory thread below: INDIANA PACERS – PART I SEASON OVERVIEW The Pacers had a 44-38 record. They finished third in the Central Division, and were the #6 seed in the Eastern Conference playoffs (the last team to qualify). In the First Round, the Pacers lost to the 76ers 2-0 in a best-of-three "miniseries". They therefore played a total of 2 playoff games. The Pacers used 14 different players for the season, three above the minimum. ROSTER AND TRANSACTIONS OPENING NIGHT ROSTER Mike Bantom Dudley Bradley Clemon Johnson Billy Knight George McGinnis Kenny Natt Louis Orr Jerry Sichting IN-SEASON TRANSACTIONS In the list below, anything which is underlined is the subject of discrepancies or guesswork, or is the result of further research beyond my usual sources. 11/10/80 – Placed George McGinnis on the injured list. 11/11/80 – Signed Dick Miller as a free agent. 11/22/80 – Activated George McGinnis from the injured list; waived Dick Miller. 11/25/80 – Traded two 2nd round picks (1981 and 1982) and other considerations to the Suns for Don Buse; placed Buse on the injured list (?). 11/29/80 – Activated Don Buse from the injured list; waived Kenny Natt. 12/26/80 – Placed George Johnson on the injured list; signed Tom Abernethy as a free agent. 2/22/81 – Activated George Johnson from the injured list; placed Tom Abernethy on the injured list. 3/13/81 – Placed George Johnson on the injured list; activated Tom Abernethy from the injured list. 3/29/81 -- Activated George Johnson from the injured list; placed Tom Abernethy (?) on the injured list. Note: the Pacers finished the season with 12 players on their roster. One player appears to have been on the injured list, probably Tom Abernethy (see above and below). Abernethy was inactive for the playoffs. NOTES/DISCREPANCIES 11/10/80 & 11/11/80: My source for McGinnis being placed on the injured list on 11/10/80 is the Globe (i.e., it was reported in the transaction column in the 11/11/80 paper). I didn't find this reported in any other source. It makes sense against the backdrop of other known information, though. McGinnis didn't play in eight consecutive games starting on 11/8/80, and numerous sources report that the Pacers signed Dick Miller the next day, 11/11/80, presumably to fill McGinnis' roster spot. This includes the Globe, which reported Miller's signing in the transaction column in the following day's paper (i.e., 11/12/80). The Globe never reported on McGinnis being activated from the IL, or what roster move was made to make room for him. I don't have anything about McGinnis being activated from any other source, either. But McGinnis returned to action on 11/22/80, so he must have been activated on or shortly before that date. By all appearances, the player removed to make room for him was Dick Miller. 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roster by the time McGinnis returned on 11/22/80 (there was one game in between that neither Miller nor McGinnis played in, on 11/21/80). The Pacers used ten players on 11/22/80, and all eleven in their next game on 11/26/80; the 11th player who did not play on 11/22/80 has to have been Kenny Natt, since he played in the games immediately before and after this one. The problem with this is that numerous sources show Miller being waived on 11/24/80, including the NBA Register, pst.com, the Pacers Media Guide, and b-r.com. It's very possible that the NBA Register was where this originally came from, however, and all of the others used the Register as their ultimate source. Based on the box scores, I'm having a hard time seeing how Miller could have been on the Pacers' roster after 11/22. It is possible he was placed on the IL after the game on 11/19, then waived on 11/24 without having been activated again? To me, the most logical explanation is that the "24" in the NBA Register is a typo which should be "22" (or conceivably even "21" or "20"), and that's how I've written it up on the list above. In my experience, these types of minor typos are surprisingly common in the Register. Exactly what happened here could stand to be nailed down better, though. On 11/25/80, the Pacers acquired Don Buse from the Suns, in a trade in which the Suns acquired two future 2nd round picks. That much seems clear, but there are a couple of uncertainties. The write-up of this trade in the transaction column in the next day's Globe states that the Suns received "draft picks and an undisclosed amount of money" in exchange for Buse. Using the severely limited search functionality that is currently available for the Google News Archive, I couldn't find anything corroborating the idea that the Suns received some cash in the deal. I did however find an AP wire service story in the Reading (Pa.) Eagle from the day after the trade (11/26/80) with a detailed description of it. According to that article, the Suns got the Pacers' 2nd round pick in 1981; a 2nd round pick in 1982 which the Pacers had previously acquired from the Bucks; and the right to swap 1st round picks with the Pacers in 1983, but with the Pacers' pick Top-12 protected. Assuming this is correct, the Pacers' 1983 1st round pick ended up being #2 overall, so the swap wouldn't have been exercised. The Draft Pick Transactions tracker on pst.com agrees with the identity of the two 2nd round picks involved in this trade, although it's interesting to see that the 1982 pick was specified to be Milwaukee's at the time of the trade, even though the Pacers appear to have still had their own 1982 2nd round pick at that point in time. Maybe the reasoning was that the Milwaukee pick would likely be lower, or the Pacers saw as it as a surplus pick since it wasn't their own. On the list above, I've shown the Suns getting the two 2nd round picks and "other considerations". A second question with regard to the Buse deal is where he initially went when the Pacers acquired him. Buse doesn't seem to have gone directly onto the active roster. The Globe reported the Pacers making a roster move on 11/29 "to make room on [the] roster for veteran Don Buse, acquired from Phoenix last week" (this presumably happened on 11/29, because it was reported in the 11/30/80 paper). The Google News Archive contains a similar blurb on the same date in the Wilmington (N.C.) Star-News. The TSN box scores are consistent with this, showing Buse making his post-trade debut on 11/29 after having not played in two previous games since the trade on 11/26 and 11/27. 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't possibly have been on the active roster at the time of the 11/26 game, because the Pacers used their full 11-man roster in that game. So where was Buse between 11/25 and 11/29? My best guess is that he was on the injured list. Up to the time of the trade, he had been on the IL all season with the Suns (this is explicitly stated in the Reading Eagle AP story), and NBA teams at this time appear to have been allowed to immediately place a player newly acquired in a trade on the IL. This assumes that the five-game limit didn't start over again when the Pacers put him on their IL, and could still be counted back to when the Suns initially put Buse on the IL on 10/8/80. The Pacers only kept Buse on the IL for two games after they acquired him. Another possibility is that the Pacers simply didn't need to put Buse on the active roster right away. At this time, it appears that teams may not have needed to immediately clear a roster spot upon acquiring a player in a trade, although they couldn't put the new player on the active roster or use him in a game until they did. I'd be surprised if the rules allowed a team to go four days and play two games before adding a newly acquired player to their roster, though. The Reading Eagle AP story notes that Buse still had to take a physical exam, and "if Pacers doctors nix the deal, it's off". There was another NBA trade this season that was rescinded a week after it happened, after the player in question (John Shumate) had already appeared in two games for his new team. Is it possible that the rules around this sort of thing were just much looser back then than they are today, and the Pacers could more-or-less take as much time as they wanted? On the list above, I've shown Buse going on the IL, as it seems like the most logical explanation, but that's really no more than an educated guess. I had mentioned a moment ago that the Globe shows Buse being added to the active roster on 11/29/80, information which is corroborated by another paper in the Google News Archive. Both of those sources show the Pacers making room for Buse by waiving Kenny Natt. This is consistent with the TSN box scores, which show Natt making his last appearance for the Pacers on 11/26/80. The problem with this is that numerous sources show Natt being waived on 12/11/80, including the NBA Register, pst.com, the Pacers Media Guide, and b-r.com. As with the earlier transaction involving Dick Miller, it's very possible that the NBA Register was the origin of the 12/11 date, and all of the others used the Register as their ultimate source. On the list above, I've shown Natt being waived on 11/29. This date is reported in contemporary media sources; it's consistent with the TSN box scores; and it makes more sense when you consider that the contract-guarantee deadline was on December 2. Based on the box scores, Natt was certainly never on the active roster after 11/29, and if the Pacers had no roster spot available for him at that point, it would make more sense to waive him on or before 12/2 than after. Given that 12/11 isn't a logical typo for 11/29, though, I'm really curious as to where that 12/11 date came from; maybe there's something I'm missing here. (Is it possible Natt's waiving on 11/29 was rescinded, or he was re-signed again after 11/29, placed on the IL, then waived again on 12/11 without having been activated? But why would any of that have happened?) 12/26/80, 2/22/81, 3/13/81 & 3/29/81: On 12/26/80, the Pacers signed Tom Abernethy as a free agent. No source that I've seen explains how the Pacers cleared a roster spot to make room for Abernethy, but by all appearances, George Johnson was placed on the injured list. 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ers' first 34 games, Johnson dropped out from the lineup after 12/19/80, and did not re-appear for more than three months. The Google News Archive has an AP wire service story from the 12/20/80 Lawrence (Kans.) Journal-World which indicates that Johnson had suffered a knee injury in a game the previous night, although the article gives no indication of how long Johnson was expected to be out. Johnson must have been placed on the IL on or shortly before 12/26/80, to make room for Abernethy. Johnson returned to action on 2/22/81. While I have no documentation of a roster move made around this time, Johnson must have been activated from the IL on or shortly before that date. Starting on 2/22, he played in the next nine games, through 3/12/81. The only player on the Pacers' roster who did not play in any of these games was Tom Abernethy, so it appears that he was placed on the IL to make room for Johnson on the active roster. Johnson and Abernethy reversed roles on 3/13/81. On that date, Abernethy began a stretch where he played in eight games in a row, through 3/27 (the second-to-last game of the regular season). While I have no documentation of a roster move made around this time, Abernethy must have been activated from the IL on 3/12 or 3/13 (after the game on 3/12, or before the game on 3/13). The only player on the Pacers' roster who did not play in any of these games was George Johnson, so it appears that he was placed on the IL to make room for Abernethy on the active roster. (Note: this assumes that the player identified as "G. Johnson" in the 3/15 TSN box score is actually Clemon Johnson, which I believe to be the case; see the discussion at the end of Part II below.) Johnson returned to the lineup for the Pacers' final regular season game on 3/29/81. While I have no documentation of a roster move made around this time, Johnson must have been activated from the IL sometime between the game on 3/27 and the game on 3/29. Someone must have been placed on the IL to make room. There were two players who do not appear in the TSN box score of the 3/29 game: Tom Abernethy and Jerry Sichting. The player placed on the IL could have been either one. On the list above, I'm taking a guess that it was Abernethy. Abernethy and Johnson played the same position, and had obviously been rotated around each other on and off the IL up to this point, so Abernethy would make sense. Abernethy was also definitely the one left off the playoff roster (we know who was on the playoff roster and who wasn't, because the Pacers used 11 different players in the playoffs), and it makes sense that the roster would have been the same for the final regular-season game. But I don't really have any hard evidence this was the case, and my belief that Abernethy was the one put on the IL is really no more than an educated guess. GAMES STARTED INFO The 2009-10 Pacers Media Guide has regular season games started stats going back to the 1971-72 season, when the team was in the ABA (for some reason, regular season games started stats are also shown for 1968-69, but not for any other season prior to 1971-72). For 1980-81, the Media Guide shows the following: Edwards 80 Bantom 74 Davis 73 McGinnis 56 Bradley 24 G. Johnson 19 Orr 7 Buse 4 C. Johnson 2 Sichting 1 TSN BOX SCORES All but two of the TSN box scores for the 1980-81 Pacers appear to list the players in "starters first" F-F-C-G-G order. 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/18/80 box score, I see no obvious explanation for the order the Pacers players are listed in. --In the 3/8/81 box score, the first four names look like they could be in "starters first" order (Orr, Bantom, Edwards, Davis), but the fifth makes no sense at all (McGinnis at what would be a G slot). James Edwards, Mike Bantom, Johnny Davis and Billy Knight consistently started throughout most of the season. There seems no reason to think that Edwards, Bantom and Knight didn't start both of the above games, and if we assume that they did, the games started totals for all three players are in agreement with those in the Pacers Media Guide. The same logic would apply to Davis for the 3/8/81 game, but the 11/18/80 game is less clear, because Davis hadn't started the last three games before that. Davis had missed the first two games, then came off the bench in the third, as Bradley started in his place. Davis returned to the starting lineup for the game that followed on 11/19/80. Was the 11/18/80 game like the previous game, where Bradley started and Davis came off the bench, or was it like the next game, back to normal with Davis starting? As it turns out, not taking into account either the 11/18/80 game or the 3/8/81 game, Davis' and Bradley's games started totals from the TSN box scores are both one game short of the totals in the Pacers Media Guide. So between 11/18/80 and 3/8/81, each must have started exactly one game. Of the two games, it seems far more likely that Davis started on 3/8/81 than on 11/18/80, and far more likely that Bradley started on 11/18/80 than on 3/8/81. If we assume that each player started the more likely game for them, the games started totals for both players are in agreement with those in the Pacers Media Guide. The forward slot opposite Bantom is trickier, as it changed hands a few times during the season. The 11/18/80 game fell during a period when opening night starter George McGinnis was on the injured list and George Johnson was typically starting. If we assume that Johnson started this game, the TSN box scores result in a games started total for him that is consistent with the Pacers Media Guide. I say "is consistent" rather than "in agreement" because there is actually still a one-game discrepancy remaining involving Johnson and McGinnis, with Johnson one game over in the TSN boxes compared to the Pacers Media Guide and McGinnis one game short. As McGinnis didn't even play in the 11/18/80 game, however, he couldn't have started that game. So assuming that Johnson did isn't the source of the discrepancy. For quite some time prior to the 3/8/81 game, McGinnis had been starting. The TSN boxes show Orr starting the next six games, however, replacing McGinnis in the lineup for the first one. These were the only games all season that the TSN boxes show Orr starting. The Pacers Media Guide indicates that Orr made seven starts, so we seem to be missing one of his starts. If we assume that Orr started on 3/8/81, his games started total is in agreement with the Pacers Media Guide. Assuming that McGinnis started this game would resolve the discrepancy over his games started, but it would create one for Orr, leaving him one game short. Since the six games that followed are the only games all season Orr is known to have started, I think it is more reasonable to assume that Orr started this game. Also, to the extent that there is any significance to the first four players listed in the box score looking like they could be the starters, Orr is the first player listed, which would be a starting forward slot. After making the above assumptions, there is one discrepancy between the Pacers Media Guide and the TSN boxes, involving one game and two players. The Media Guide indicates that George McGinnis started 56 games, and George Johnson 19. The TSN boxes suggest that McGinnis started 55 games, and Johnson 20. 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score that seemed like the obvious source, showing a player starting who you wouldn't have expected to be the starter based on typical usage around the time of the game in question. The McGinnis/Johnson situation is less clear-cut, as the starting role changed hands a few times. If we wanted to identify one game as the best place to look, though, it would be the game on 12/13/80. The box score for that game shows Johnson as the starter. Due to an injury to McGinnis, Johnson had moved into the starting lineup on 11/8/80, and then started 17 consecutive games, through 12/10/80. According to the TSN box scores, McGinnis then returned to the starting lineup for one game (12/11/80), then turned things back over to Johnson for one game (12/13/80), before McGinnis took back over for 38 consecutive games (through 3/6/81). Against that backdrop, it's a little odd that McGinnis didn't start on 12/13/80, though one can certainly imagine a reasonable explanation. If McGinnis did in fact start that game rather than Johnson, that would leave each player with games started totals that match those in the Pacers Media Guide. In this series of articles, I am assuming that the games started numbers in team media guides are correct, and I have used the numbers from the Pacers Media Guide in Part II below. The 2009-10 Pacers Media Guide has playoffs games started stats going back to the 1967-68 season. These appear in the player register section of the Guide (there is no year-by-year listing; you have to look up each player individually). For 1980-81, the Media Guide shows the following: Bantom 2 Knight 2 G. Johnson 1 The TSN box scores are in agreement with these totals. Last edited by MCT on Thu Jul 20, 2017 5:52 pm, edited 6 times in total. Re: 1980-81 Indiana Pacers Games Played/Started & Transactio INDIANA PACERS – PART II Players are listed based on a snapshot as of late February. This reflects the Pacers' typical lineup during the second half of the season in periods when George Johnson was on the active roster and Tom Abernethy on the injured list. History: 2nd round pick of Blazers in 1976. Acquired in trade with Blazers, June 1978. Games Played (Regular Season 76 G, 33.4 MPG; Playoffs 2 G, 37.0 MPG): The six games in which Davis did not appear were four consecutive games from 11/10/80 through 11/14/80, and two consecutive games on 1/10/81 & 1/14/81. Games Started (Regular Season: 73; Playoffs: 2): The three games Davis played in but did not start were the game immediately following the four-game stretch in November in which he did not play (11/19/80), and the two games immediately following the two-game stretch in January in which he did not play (1/16/81 & 1/18/81). b-r.com position info: Position in old b-r.com header is listed as Guard. Primary position switches back and forth between PG and SG, with PG somewhat predominant in the early part of his career and SG somewhat predominant in the later part. 1980-81 is shown as PG. History: 1st round pick of Suns in 1973. Acquired in trade with Braves, September 1977. Games Played (Regular Season 76 G, 31.3 MPG; Playoffs 2 G, 25.5 MPG): The six games in which Bantom did not appear were six consecutive games from 3/12/81 through 3/20/81. 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3/26/81. These were the two games immediately following the six-game stretch in which he did not play. b-r.com position info: Position in old b-r.com header is listed as Forward-Center. Primary position is shown as SF for most seasons of career, including 1980-81, but there are a few years shown as PF (1973-74, the portion of the 1976-77 season spent with Seattle, 1978-79). History: Began pro career in ABA, 1974. Acquired in trade with Celtics, January 1979. Games Played (Regular Season 82 G, 29.1 MPG; Playoffs 2 G, 35.5 MPG): Knight appeared in every game the Pacers played. Games Started (Regular Season: 70; Playoffs: 2): The 12 regular season games Knight did not start were on 10/18/80, three consecutive games from 11/4/80 through 11/10/80, 12/2/80, two consecutive games on 12/6/80 & 12/10/80, 12/20/80, two consecutive games on 12/27/80 & 12/30/80, 1/18/81, and 1/28/81. The last of these games was the final game before the All-Star break. Knight started every game played after the All-Star break, including both of the Pacers' playoff games. All of the above games were started by Bradley in place of Knight. In most cases, there is no obvious reason why; either Knight was battling nagging injuries in the early to middle parts of the season which led the coaching staff to sometimes use him off the bench, or there was some indecision over which of the two to start. Knight made the vast majority of his starts at guard – 62 out of 70 – but also started eight games at forward. His eight starts at forward were on 10/25/80, two consecutive games on 11/1/80 & 11/2/80, and five consecutive games from 3/20/81 through 3/29/81 (the last five games of the regular season). Even though Knight started the last several games of the regular season at forward, he switched back to starting at guard for the playoffs. Most of the games Knight started at forward were games in which regular starting forwards George McGinnis or Mike Bantom didn't play, or games immediately following games in which they didn't play. b-r.com position info: Position in old b-r.com header is listed as Guard-Forward. Primary position is shown as SF for most seasons of career, but there are a few years shown as SG, including 1980-81 (1982-83 and the portion of the 1984-85 season spent with Kansas City are also shown as SG; note that even though Knight's position in the header is listed as "Guard-Forward", his primary position for the vast majority of his individual seasons is shown as SF). I can't speak for the rest of Knight's career, but I agree with b-r.com's assessment that his primary position in 1980-81 was SG, though he likely saw some playing time at small forward as well. History: 3rd round pick of Lakers in 1977. Acquired in trade with Lakers, December 1977. Games Played (Regular Season 81 G, 29.3 MPG; Playoffs 2 G, 28.0 MPG): The only game in which Edwards did not appear was on 12/30/80. Games Started (Regular Season: 80; Playoffs: 2): The only game Edwards played in but did not start was on 12/2/80. b-r.com position info: Position in old b-r.com header is listed as Center-Forward. Primary position is shown as C for all seasons of career. History: Began pro career in ABA, 1971. Acquired in trade with Nuggets, February 1980. 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ed (Regular Season 69 G, 26.7 MPG; Playoffs 2 G, 19.5 MPG): 12 of the 13 games in which McGinnis did not appear were during a 14-game stretch from 10/25/80 through 11/21/80 (the only games McGinnis played in during that stretch were two consecutive games on 11/2/80 & 11/4/80). For a period of about ten to twelve days starting on 11/10/80, McGinnis was on the injured list, and the Pacers signed another player to temporarily fill his roster spot (Dick Miller). The remaining game in which McGinnis did not play was on 3/27/81, which was the second-to-last game of the regular season. Games Started (Regular Season: 56; Playoffs: 0): As discussed earlier, there is a one-game discrepancy in McGinnis' regular season games started between the Pacers Media Guide and the TSN box scores. The Media Guide states that McGinnis started 56 games, while the TSN box scores indicate that he started 55. The 55 games McGinnis is shown as starting in the TSN box scores were the first seven games of the season (through 10/24/80), after which the stretch where McGinnis missed 12 out of 14 games began; one game on 11/4/80 (the second of the two games McGinnis played in during the 14-game stretch; after returning to action following this stretch, McGinnis came off the bench for about his first three weeks back); and 47 out of the 50 games between 12/11/80 and 3/26/81 (the only games McGinnis is not shown as starting in this stretch were on 12/13/80 and two consecutive games on 3/8/81 & 3/10/81). That 50-game stretch ended with the Pacers' third-to-last game of the regular season. McGinnis did not play in the second-to-last game of the regular season, then played but came off the bench in the final game of the regular season and in both of the Pacers' playoff games. b-r.com position info: Position in old b-r.com header is listed as Forward-Center. Primary position is shown as PF for all seasons of career (including 1980-81) except 1971-72, which is shown as SF. History: 2nd round pick of Pacers in 1980. Games Played (Regular Season 82 G, 21.8 MPG; Playoffs 2 G, 28.0 MPG): Orr appeared in every game the Pacers played. Games Started (Regular Season: 7; Playoffs: 0): The seven games Orr started were seven consecutive games from 3/8/81 through 3/18/81. For the first two games in this stretch, Orr displaced McGinnis from the starting lineup, for reasons that aren't clear. The five remaining games were the first five games of the six-game stretch where Bantom didn't play. Bantom missed one additional game, then played but came off the bench for two games after that, but Knight started those games at forward rather than Orr. b-r.com position info: Position in old b-r.com header is listed as Forward. Primary position is shown as SF for all seasons of career (including 1980-81) except 1984-85, which is shown as PF. History: 1st round pick of Bucks in 1978. Acquired in trade with Bucks, September 1980. 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3/29/81. Johnson did not play in any games from 12/20/80 through 2/20/81, and again from 3/13/81 through 3/27/81. For most of the two timeframes where Johnson was not active, he seems to have been on the injured list, although I do not have any documentation of this. The Pacers' signing of Tom Abernethy on 12/26/80 appears to have been to fill Johnson's roster spot while he was out, and Johnson and Abernethy seem to have traded places on the IL a few times during the later part of the season. The above analysis is based on my conclusions as to which players in the Pacers' box scores are Clemon Johnson and which are George Johnson, as explained at the end of Part II below. My conclusions match what is shown in b-r.com's game logs. Games Started (Regular Season: 19; Playoffs: 1): As discussed earlier, there is a one-game discrepancy in Johnson's regular season games started between the Pacers Media Guide and the TSN box scores. The Media Guide states that Johnson started 19 games, while the TSN box scores indicate that he started 20. The 20 regular season games Johnson is shown as starting based on the TSN box scores were two consecutive games on 10/29/80 & 10/31/80, 17 consecutive games from 11/8/80 through 12/10/80, and one additional game on 12/13/80 (there was one game in between the game on 12/10/80 and the game on 12/13/80). All of these games were during a period when McGinnis was out with an injury, or in the first few weeks after he had returned. In the playoffs, Johnson started Game 1 of the Philadelphia series (McGinnis, who had been the normal starter for most of the regular season, did not start either playoff game). b-r.com position info: Position in old b-r.com header is listed as Forward-Center. Primary position is shown as PF for first four seasons of career, including 1980-81, then SF for next three seasons; his final 2-game appearance in 1985-86 is shown as PF. History: 1st round pick of Pacers in 1979. Games Played (Regular Season 82 G, 22.8 MPG; Playoffs 2 G, 9.5 MPG): Bradley is credited with appearing in all 82 regular season games, but I only noted him in 81 TSN box scores. b-r.com's game log feature also shows Bradley in only 81 box scores. The box score that he is missing from is 3/13/81. It is possible that Bradley played in that game but was omitted because he did not compile any stats that would have been shown in the box score. (If Bradley really did play in all 82 regular season games, he obviously has to have played in that game). Games Started (Regular Season: 24; Playoffs: 0): The 24 games Bradley started were on 10/18/80, 10/25/80, nine consecutive games from 11/1/80 through 11/19/80, 12/2/80, two consecutive games on 12/6/80 & 12/10/80, 12/20/80, two consecutive games on 12/27/80 & 12/30/80, 1/18/81, 1/28/81, and five consecutive games from 3/20/81 through 3/29/81 (the last five games of the regular season). Half of these were games in which regular starter Johnny Davis didn't play, or games immediately following games in which Davis didn't play, or games where regular starter Billy Knight had been shifted to forward. The other half were games in which Bradley started in place of Knight, usually for no obvious reason. 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ley and use Knight off the bench, or there was some indecision over which of the two to start. b-r.com position info: Position in old b-r.com header is listed as Guard-Forward. Primary position is shown as SG for all seasons of career. History: 2nd round pick of Blazers in 1978. Acquired in trade with Blazers, October 1979. Games Played (Regular Season 81 G, 20.3 MPG; Playoffs 2 G, 27.5 MPG): The only game in which Johnson did not appear was on 1/16/81. The above is based on my conclusions as to which players in the Pacers' box scores are Clemon Johnson and which are George Johnson, as explained at the end of Part II below. My conclusions match what is shown in b-r.com's game logs. Games Started (Regular Season: 2; Playoffs: 1): The two regular season games Johnson started were both at center, and were the two games Edwards did not start (12/2/80 and 12/30/80). In the playoffs, Johnson started Game 2 of the Philadelphia series at power forward (McGinnis, who had been the normal starter for most of the regular season, did not start either playoff game). DON BUSE History: Began pro career in ABA, 1972. Acquired in trade with Suns, November 1980. Buse started the season with the Suns, then was traded to the Pacers on 11/25/80. He was on the injured list for the entire portion of the season he was with the Suns, and did not appear in any regular season games for them. All of his 1980-81 regular season games played were with the Pacers. Games Played (Regular Season 58 G, 18.9 MPG; Playoffs 2 G, 17.5 MPG): Buse is credited with appearing in 58 regular season games, but I only noted him in 57 TSN box scores. b-r.com's game log feature also shows Buse in only 57 box scores. It is possible that Buse was omitted from one box score in which he did not compile any stats that would have been shown in the box score. As discussed earlier, Buse apparently was not added to the Pacers' active roster until 11/29/80, and made his post-trade debut on the same day. At that point the Pacers had 58 games remaining in the regular season, and Buse appears in every box score but one, which is 3/12/81. This game would seem to be the missing box score. Games Started (Regular Season: 4; Playoffs: 0): The four games Buse started were four consecutive games from 1/10/81 through 1/18/81. Regular starter Johnny Davis did not play in the first two games, then came off the bench in the last two. b-r.com position info: Position in old b-r.com header is listed as Guard. Primary position is shown as PG for most seasons of career, but is SG for two seasons, including 1980-81 (the other is 1973-74). History: 4th round pick of Warriors in 1979. Signed as a free agent, October 1980. (Note: Sichting had been cut by the Warriors in training camp in 1979, so even though he had come out of college a year earlier, he had no regular-season NBA experience prior to this season.) Games Played (Regular Season 47 G, 9.6 MPG; Playoffs 1 G, 1.0 MPG): Sichting is credited with appearing in 47 regular season games, but I only noted him in 46 TSN box scores. b-r.com's game log feature also shows Sichting in only 46 box scores. It is possible that Sichting was omitted from one box score in which he did not compile any stats that would have been shown in the box score. Those box scores that Sichting does appear in suggest that he played most frequently in the early part of the season, and less and less as the season wore on. 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in 26 of the first 29 box scores (as of 12/6/80, the only box scores Sichting hadn't appeared in were 10/18/80, 11/18/80, and 12/5/80), then 14 of the next 30, then just 6 of the last 21. In the playoffs, Sichting saw one minute of action in Game 2 of the series against Philadelphia. He was the only player on the Pacers' 11-man playoff roster who didn't appear in both playoff games. Games Started (Regular Season: 1; Playoffs: 0): The one game that Sichting started was on 11/10/80. Regular starter Johnny Davis did not play in this game. b-r.com position info: Position in old b-r.com header is listed as Guard. Primary position is shown as PG for all seasons of career. INJURED LIST: TOM ABERNETHY History: 3rd round pick of Lakers in 1976. Signed as a free agent, December 1980. Abernethy started the season with the Warriors, but was waived on 12/12/80. He then signed with the Pacers on 12/26/80. The Pacers appear to have signed Abernethy due to an injury to George Johnson, and he and Johnson seem to have traded places on the IL a few times during the later part of the season. Games Played (Regular Season 29 G, 8.9 MPG): Abernethy did not play in the Pacers' game on the day he was signed, but made his debut with the team the following day on 12/27/80. Abernethy seems to have been on the active roster from the time he was signed through the game on 2/20/81, and again for the games from 3/13/81 through 3/27/81. During the first stretch, counting from the game where he made his debut, Abernethy played in 21 out of 27 games; the six games in which he did not appear were three consecutive games from 1/8/81 through 1/14/81, two consecutive games on 2/3/81 & 2/4/81 (the first two games after the All-Star break), and one additional game on 2/15/81. During the second stretch, Abernethy played in eight consecutive games from 3/13/81 through 3/27/81. Including the 10 games he had played for the Warriors earlier in the season, Abernethy appeared in 39 NBA regular-season games this year. During the period between 2/20/81 and 3/13/81 when Abernethy did not appear in any games, he appears to have been on the injured list, although I do not have any documentation of this. I also believe that Abernethy was likely placed on the injured list for the Pacers' final game of the season on 3/29/81, although I don't know that for certain (someone certainly was, so that another player could be activated); either way, Abernethy did not play in that game. Abernethy was inactive for the playoffs. Games Started (Regular Season: 0): Abernethy did not start any games. b-r.com position info: Position in old b-r.com header is listed as Forward. Primary position is shown as PF for three of his NBA seasons, SF for two (including 1980-81). NO LONGER WITH TEAM: Natt started the season with the Pacers, but lost his roster spot to make room when Don Buse was acquired. As discussed earlier, there is a discrepancy as to exactly what date Natt was waived, but he was certainly never on the active roster after Buse was added to it on 11/29/80. Games Played (Regular Season 19 G, 7.8 MPG): The Pacers played 24 games with Natt on their active roster, the last on 11/27/80. 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/29/80, and the Pacers used their full 11-man roster in that game, so it's clear that the roster move swapping Buse for Natt was made before the game on that date.) Natt played in 19 of these games. The five games in which he did not appear were two consecutive games on 10/10/80 & 10/11/80 (the first two games of the regular season), 11/18/80, 11/22/80, and 11/27/80. Natt's last appearance with the Pacers was on 11/26/80. Games Started (Regular Season: 0): Natt did not start any games. b-r.com position info: Position in old b-r.com header is listed as Guard. Primary position is shown as SG for all seasons of career. History: 2nd round pick of Pacers in 1980 (waived in training camp and did not start 1980-81 season with team). Signed as a free agent, November 1980. After being cut in training camp, Miller was briefly brought back early in the season to fill in while George McGinnis went on the injured list, then waived when McGinnis returned. Miller was signed on 11/11/80. As discussed earlier, there is a discrepancy as to exactly what date Miller was waived, but he made his last appearance with the Pacers on 11/19/80, and was certainly off the active roster by the time McGinnis returned to the lineup on 11/22/80. Miller was with the Jazz for a while in December on two 10-day contracts, and appeared in three additional games with them. The eight games Miller played in this season – five with the Pacers, three with the Jazz – were the only NBA games he would ever appear in. Games Played (Regular Season 5 G, 6.8 MPG): The five games Miller played in were five consecutive games from 11/11/80 through 11/19/80. He may have still been on the Pacers' active roster for their next game on 11/21/80, but if he was, he didn't play. Games Started (Regular Season: 0): Miller did not start any games. b-r.com position info: Position in old b-r.com header is listed as Forward. Primary position is shown as SF; this is the only season that Miller played in the NBA. CLEMON & GEORGE JOHNSON'S GAMES PLAYED The Pacers had two players on their roster this season named Johnson. Clemon Johnson played in 81 regular season games and both playoff games, while George Johnson played in 43 regular season games and both playoff games. Most of the TSN box scores identify them as "C. Johnson" and "G. Johnson", but there are some irregularities. The number of instances of a player named Johnson in the box scores adds up to the total combined number of games Clemon and George played in, so there aren't any missing instances of a player appearing in a box score. It's just a matter of figuring out which instances are which player. After going through the box scores, this is what I came up with: 33 of the first 34 games of the season (through 12/19/80) have two players named Johnson in the box score; the remaining game has only one. Most of these box scores identify Clemon as "C. Johnson" and George as "G. Johnson". The 11/2/80 box score has two players identified as just "Johnson", with no first initial; one of them must be Clemon and one of them must be George, so both played in that game. The 12/10/80 box score has a "C. Johnson" and a "J. Johnson"; the latter is presumably George with the first initial a typo. The 11/1/80 box score is the one with only one Johnson, which is "C. Johnson". Clemon played in this game (he played in all 34 games in this stretch) while George did not (this was the only game out of the 34 he didn't play in). 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1/20/81 have only one Johnson except 1/16/81, which has none. Most have "C. Johnson", but several have just "Johnson". None have "G. Johnson". I am fairly certain that the Johnson who played in all of these games was Clemon, even the box scores with no initial. George appears to have been out with an injury during this timeframe (and on the injured list rather than the active roster for much of it); if Clemon played in 81 games, there can't be any more than one game that he didn't appear in (which would seem to be the 1/16/81 game with no Johnsons in the box score at all); and George's games played total already reaches 43 without counting these games, so there's no particular reason to think any of them were him. All of the box scores from 2/22/81 through 3/12/81 have both a "C. Johnson" and a "G. Johnson". Clemon and George both played in all of these games. All of the box scores from 3/13/81 through 3/27/81 have only one Johnson, which is "C. Johnson", with one exception. The exception is 3/15/81, which has only "G. Johnson". Taken at face value, Clemon played in all of these games except 3/15/81, and George played only on 3/15/81. (As I'll get to in a minute, I think there is reason not to take the identity of the Johnson in the 3/15/81 box score at face value.) The last game of the regular season (3/29/81) and both playoff games have both a "C. Johnson" and a "G. Johnson". Clemon and George both played in all of these games. If you add up everything discussed above, you'll come up with 80 games played for Clemon and 44 for George. But Clemon actually played in 81 games, and George 43. So it looks like we're crediting George with one game that was actually Clemon. The only games that we haven't yet credited Clemon with are 1/16/81 (no Johnsons in the box score) and 3/15/81 (only one Johnson is the box score, identified as "G. Johnson"). I think it is extremely likely that the Johnson who played on 3/15/81 was actually Clemon, and the "G." in the box score is a typo. By all appearances, George was on the injured list during the period from 3/13/81 to 3/27/81. And there was only one game Clemon didn't play in, but we already have a box score with no Johnsons in it at all on 1/16/81. Assigning this game to Clemon rather than George results in both players' games played totals squaring up with the box scores. After going through the above exercise, I checked b-r.com's game logs, and they have reached exactly the same conclusions as to which Johnson played in which games (not sure if this reflects b-r.com's own work, or if it was part of what they received from Dick Pfander). INDIANA PACERS – PART III PLAYERS BY POSITION The Pacers' usual starting lineup throughout most of the season was Edwards at center, McGinnis and Bantom at forward, and Davis and Knight at guard. McGinnis missed some time early in the season due to injury, and did not immediately return to the starting lineup when he came back. He also appears to have been benched at the very end of the season (he did not start either playoff game), whether due to injury or otherwise. McGinnis still started far more games and played more minutes than any of his replacements, and he was the clear starter during our snapshot period. Knight was shifted to forward for several games, and came off the bench in a dozen more, somewhat limiting the number of starts he made at guard. But like McGinnis, he started far more games and played more minutes than anyone we might use as an alternative, and was the clear starter during our snapshot period. 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PF, Bantom as the SF, Davis as the PG, and Knight as the SG. I agree with all of these assessments. Looking at the Pacers' roster, I'm struck that this was a team with an ensemble cast, and really no big stars. Reflecting that, every regular starter except McGinnis averaged between 29.1 and 33.4 mpg – decent minutes for a starter, but not especially heavy. McGinnis averaged slightly less, 26.7, perhaps reflecting his struggles with injuries. Continuing the ensemble cast theme, the Pacers had five reserves, one for each position, who averaged between 18.9 and 22.8 mpg, with no one player standing out in a sixth man role. The five are Clemon Johnson at center, George Johnson and Louis Orr at forward, and Dudley Bradley and Don Buse at guard. At forward, Johnson is shown as a PF and Orr as an SF. At guard, Bradley and Buse are both shown as SGs. Buse was listed as a PG for most other seasons of his career, and is probably best thought of as the backup PG; I'm not certain why b-r.com shows him as an SG for this one particular season. Starting SG Knight also likely swung to SF for several minutes a game, and even started several games there. For most of the season, the last player on the bench was Jerry Sichting. Sichting only played in 47 games, averaging 9.6 mpg. Listed as a PG, he apparently picked up whatever minutes were left at guard. The Pacers only took the floor for two playoff games, so their playoff stats are a small sample, but there are several surprising mpg differences when comparing players' regular season and playoff mpgs. Bradley dropped from 22.8 to 9.5, George Johnson dropped from 21.6 to 11.5 (it's possible that Johnson simply wasn't playing as many minutes at the end of the season due to injuries), and McGinnis dropped from 26.7 to 19.5 (note that McGinnis came off the bench in the playoffs). On the other hand, Clemon Johnson went from 20.3 to 27.5 (the increased minutes likely coming by using him more at power forward), and Orr went from 21.8 to 28.0. Orr actually saw more minutes in the playoffs than any other forward, and the third most on the team, even though he was playing off the bench. POSITION NOTES Center-Forwards Both of the Pacers' centers, James Edwards and Clemon Johnson, are listed as "Center-Forward" in their b-r.com headers. During the regular season, the pair played 72 more minutes than was available at center, suggesting that one or both played a little bit at power forward, but not much; 72 minutes is less than a minute per game. In the Pacers' two playoff games, the pair exceeded the available minutes at center by 15, or 7.5 mpg. Regular starter McGinnis went to the bench for the playoffs, and Johnson started one of the two games at power forward, so these likely represent minutes Johnson picked up at PF. Three players on the Pacers' roster are listed as "Forward-Center" in their b-r.com headers: George Johnson, George McGinnis and Mike Bantom. I don't see why the Pacers would have had any pressing need to use these guys at center, but would be interested in any insight anyone might have. I suspect that McGinnis and Bantom may have played some center earlier in their careers, but were full-time forwards by this point. Guard-Forwards Billy Knight is listed as a "Guard-Forward" in his b-r.com header. If you add up all of the minutes played for all of the Pacers players whose primary position was in the frontcourt, and do the same for all the players whose primary position was in the backcourt, and compare the totals, you'll find that the backcourt players played 590 minutes more than was available at guard (7.2 mpg), while the frontcourt players are short an equivalent number. 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other than this one. Dudley Bradley's b-r.com header also identifies him as a "Guard-Forward", and it's possible that he played a little at SF as well. Oldest Player: Don Buse, born 8/10/50 (age 30 throughout the season). George McGinnis is two days younger than Buse, and was the oldest Pacer before Buse was acquired. Played in ABA: Billy Knight, George McGinnis, Don Buse. Longest continuous service with team: Mike Bantom was acquired during the 1977 offseason, and had played for the team since the start of the 1977-78 season. James Edwards had also played for the Pacers in 1977-78, but wasn't acquired until that season was in progress. Knight, McGinnis and Buse had all played for the Pacers when they were in the ABA (the three had been teammates on the Pacers during the 1974-75 season), but none had been with the team continuously since the ABA days. All three had left and then later returned. Highest original draft position: #8 overall – Mike Bantom. That seems like a fairly low "highest pick" to me, perhaps reflecting the ensemble cast/no stars nature of the team. The Pacers had only three players on their roster who had been NBA 1st round picks (Bantom, George Johnson and Dudley Bradley), which also seems low. To be fair, McGinnis probably would have been a 1st round pick as well had he not signed early with the ABA. Lowest original draft position: 4th round, #82 overall - Jerry Sichting. Youngest Player: Kenny Natt (born 10/5/58; age 22). Once Natt was gone, the youngest player on the team was Louis Orr (born 5/7/58; also age 22). *Which player was chosen with the highest/lowest selection, by round and/or overall pick, with no regard to whether any players may have been drafted under circumstances not reflecting their "true" value (e.g., player was a junior eligible who had not committed to turn pro right away; player was already under contract to ABA, or thought to be likely to sign with ABA). Last edited by MCT on Mon Jun 22, 2015 9:12 pm, edited 1 time in total. by MCT » Wed Sep 03, 2014 8:06 pm MCT wrote: 11/22/80: Having recently figured out a way to search the Google News Archive a bit more comprehensively, I found an AP wire service story in the 11/23/80 Newburgh (N.Y.) Daily News, which addresses some of this. The article states that "Veteran forward George McGinnis was reactivated Saturday night by the Indiana Pacers after missing eight National Basketball Association games because of an injured right knee....He was in uniform for Saturday night's game with the Houston Rockets". The Saturday being referred to here is 11/22/80. This seems to confirm that McGinnis was activated from the IL on that date. The article also states that "McGinnis filled a roster spot which became vacant when rookie Dick Miller was placed on waivers". While the article is a bit vague as to exactly what date Miller was waived, this confirms that Miller was waived no later than the time McGinnis was activated, and supports my contention that the 11/24 date in the NBA Register must be a typo. by MCT » Tue Sep 16, 2014 6:34 pm Notes from a more comprehensive Google News search: --In addition to the Reading Eagle article referenced above, I found two versions of a different AP wire service story, in the 11/27/80 Prescott (Ariz.) Courier and the Kingman (Ariz.) Daily Miner, with the same explanation of the picks involved, including the conditional swap of 1st round picks. --I had previously noted that the Globe mentioned cash being included in the trade, but I had not been able to find any other source to back this up. I now have a few more. 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la.) Star-Banner states that the Suns received "two draft picks and cash". In addition, the AP story that ran in the 11/26/80 Prescott Courier and Kingman Daily Miner includes a garbled line of text (garbled in exactly the same way in both papers) which sounds like it's trying to say that an undisclosed amount of cash was included in trade, but is missing some words: "The Pacers tentatively agreed to exchange a series of draft picks and an undisclosed amount of the 30-year old Buse -- providing he can pass a physical...." In addition, while it wasn't the result of a Google News search, I discovered that the Suns Media Guide also mentions cash as being included in the trade. It states that the trade was for "two 2nd rd. picks ('81 & '82) and cash". --The only sources I've found that explicitly mention the swap of 1983 1st round picks are the two AP stories. I had earlier suggested that the swap didn't ultimately happen because the Pacers' pick was within its protection. It may be even simpler than that. Even though the Suns Media Guide doesn't mention the swap in its write-up of the Buse trade, it states that the Suns "relinquished rights to '83 switch of 1st rd. picks" in the June 1981 trade that sent Dudley Bradley from Indiana to Phoenix. At this point, based on all the available information, it looks like trade was for two 2nd round picks (1981 and 1982), the right to swap 1st round picks in 1983 (with the Pacers' pick Top-12 protected), and cash. The Suns later relinquished the right to make the pick swap as part of the June 1981 trade involving Dudley Bradley. MCT wrote: A second question with regard to the Buse deal is where he initially went when the Pacers acquired him. Buse doesn't seem to have gone directly onto the active roster. The Globe reported the Pacers making a roster move on 11/29 "to make room on [the] roster for veteran Don Buse, acquired from Phoenix last week" (this presumably happened on 11/29, because it was reported in the 11/30/80 paper). The Google News Archive contains a similar blurb on the same date in the Wilmington (N.C.) Star-News. The TSN box scores are consistent with this, showing Buse making his post-trade debut on 11/29 after having not played in two previous games since the trade on 11/26 and 11/27. Buse couldn't possibly have been on the active roster at the time of the 11/26 game, because the Pacers used their full 11-man roster in that game. My more comprehensive Google News search hasn't completely nailed this down, but I have found the following: --The AP story in the 11/26/80 Prescott Courier and Kingman Daily Miner states that the Pacers had "tentatively agreed" to the trade, provided that Buse passes a physical "within 48 hours of his arrival in Indiana". A discussion of the specific terms of the trade is qualified with, "Should [Buse] pass the examination...." According to the article, Buse had injured his right knee in a "jogging mishap" before training camp, then later developed swelling in his left knee. --While it doesn't give a timeframe, a short blurb in the trade on the 11/26/80 Lakeland (Fla.) Ledger states "the trade hinges on a physical examination for the 6-foot-4 Buse, who has not played a game this season because of a knee injury". --A short blurb in the 11/29/80 Eugene (Ore.) 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weekend. Buse was acquired from Phoenix earlier last week." Buse's status between 11/25 and 11/29 still isn't entirely clear to me. It is clear, however, that he wasn't added to the active roster until 11/29, and that he hadn't passed a physical until that time (or very shortly before). In my original post I had noted the rules around this sort of thing seem to have been much looser in 1980 than they are today, and raised the possibility that the Pacers may have been under no particular time constraint to have Buse report and take a physical. Under this theory, Buse wasn't necessarily in a specific place on the Pacers' roster for those four days, but was essentially in limbo until he took and passed a physical. Some of the new articles I've found are certainly consistent with that view. They describe the trade as contingent on the results of Buse's physical, suggesting that the Pacers could have still backed out of the trade if Buse didn't pass his physical. They also stated that Buse had 48 hours to take the physical once he arrived in Indiana. Given travel time, we could easily be talking about a 3-day lag. It doesn't appear that Buse took a physical until 11/28 at the earliest (the first mention of it I've found is a newspaper is in a 11/29 edition); maybe at that point, the rule kicked in that the Pacers needed to clear a roster spot before their next game, which was on 11/29. by MCT » Thu Sep 18, 2014 5:16 pm A second question with regard to the Buse deal is where he initially went when the Pacers acquired him. Buse doesn't seem to have gone directly onto the active roster. The Globe reported the Pacers making a roster move on 11/29 "to make room on [the] roster for veteran Don Buse, acquired from Phoenix last week" (this presumably happened on 11/29, because it was reported in the 11/30/80 paper). The Google News Archive contains a similar blurb on the same date in the Wilmington (N.C.) Star-News. With a more comprehensive search of the Google News Archive, I have found one additional paper in the Google News Archive reporting that Natt was waived on 11/29/80, In addition to the Globe and the Wilmington Star-News. Natt's waiving was included in the transaction column in the 11/29 Bryan (Oh.) Times (the column only mentioned Natt being waived; there was no mention of Buse being activated). While this ran the day before the other two papers, this may have been an afternoon paper. By contrast, I still cannot find any articles reporting Natt being waived on or around 12/11, or being with the Pacers anytime between 11/29 and 12/11. MCT wrote: 12/26/80, 2/22/81, 3/13/81 & 3/29/81: A more comprehensive Google News Search turned up a bit more on Johnson's injury. The 12/20/80 Eugene (Ore.) Register-Guard ran a slightly longer version of the AP story that was in the Lawrence Journal-World, adding the more ominous detail that Johnson had "possible torn ligaments in his left knee". Three papers from 12/21/80 have another AP story indicating that Johnson was in a walking cast and would miss four to six weeks, although he would not need surgery. I couldn't find anything documenting Johnson's apparent moves on and off the injured list. An AP recap of the previous night's Pacers-Bullets game in the 3/13/81 Spokane (Wash.) Spokesman-Review notes that Johnson sat out the second half after injuring his ankle. This may explain why Johnson wouldn't play in any of the Pacer's next eight games after that, and why he appears to have been put on the Il in between the game on 3/12 and the Pacers' next game on 3/13. But the article doesn't actually say that Johnson was being placed on the IL. 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, I did come across this interesting line in the 2/28/81 Milwaukee Sentinel's recap of the previous night's Pacers-Mavericks game: "Indiana was called for an unusual technical foul in the second quarter when George Johnson became sick to his stomach while on the court. Johnson left the floor while the game was in progress, and the Pacers were given a technical for playing with only four men". The article doesn't say whether the Mavericks made the free throw, but it had no impact on the outcome of the game either way, as the Pacers won by seven points. by MCT » Thu Jul 20, 2017 6:09 pm A while back, Mike G. posted some material in the Spurs thread, with position information for 1980-81 sourced from Neft & Cohen's NBA Encyclopedia. I recently posted about this in the introductory thread to this series, noting that I planned to post and comment on this data on a team-by-team basis. See the eighth post in the introductory thread for more information. Here's what Neft & Cohen have for the Pacers: Mike Goodman wrote: tm player pos Min PO Min Ind Johnny Davis G 2536 G 74 Ind Billy Knight Gf 2385 Gf 71 Ind Mike Bantom F 2375 F 51 Ind James Edwards C 2375 C 56 Ind Dudley Bradley g 1867 g 19 Ind George McGinnis F 1845 f 39 Ind Louis Orr f 1787 F 56 Ind Clemon Johnson cf 1643 cf 55 Ind Don Buse g 1095 g 35 Ind George Johnson cf 930 f 23 Ind Jerry Sichting g 450 Ind Tom Abernathy f 259 Ind Kenny Natt g 149 MCT wrote: Billy Knight is listed as a "Guard-Forward" in his b-r.com header. If you add up all of the minutes played for all of the Pacers players whose primary position was in the frontcourt, and do the same for all the players whose primary position was in the backcourt, and compare the totals, you'll find that the backcourt players played 590 minutes more than was available at guard (7.2 mpg), while the frontcourt players are short an equivalent number. The bulk of these minutes were likely played by Knight at SF, where he started several games. b-r.com also lists SF as Knight's primary position for most seasons of his career other than this one. Neft & Cohen seem to agree with my take on Knight's positions played; they have him as "Gf". MCT wrote: Dudley Bradley's b-r.com header also identifies him as a "Guard-Forward", and it's possible that he played a little at SF as well. Neft & Cohen have Bradley as exclusively a guard. MCT wrote: Both of the Pacers' centers, James Edwards and Clemon Johnson, are listed as "Center-Forward" in their b-r.com headers. During the regular season, the pair played 72 more minutes than was available at center, suggesting that one or both played a little bit at power forward, but not much; 72 minutes is less than a minute per game. In the Pacers' two playoff games, the pair exceeded the available minutes at center by 15, or 7.5 mpg. Regular starter McGinnis went to the bench for the playoffs, and Johnson started one of the two games at power forward, so these likely represent minutes Johnson picked up at PF. Neft & Cohen have Clemon Johnson as "cf" for both the regular season and the playoffs. They don't think Edwards factored into the equation at forward, as they have him as exclusively a center. But if there were only about 72 minutes available at forward during the regular season, how did Clemon Johnson play significant enough minutes there to justify listing it as a secondary position? MCT wrote: Three players on the Pacers' roster are listed as "Forward-Center" in their b-r.com headers: George Johnson, George McGinnis and Mike Bantom. 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any pressing need to use these guys at center, but would be interested in any insight anyone might have. Here's a possible answer to the question we asked a moment ago: Neft & Cohen have George Johnson as "cf" during the regular season. Note that they don't just have him playing significant minutes at center as a secondary position. They actually have center as his primary position, with forward secondary. During the regular season, George Johnson played 930 minutes. It's plausible that he played more than half of those minutes at center, making center his primary position. And that would have certainly opened up enough minutes at forward for Clemon Johnson to have seen significant playing time there as a secondary position. On the other hand, I don't see b-r.com's position designation for these two players as a foregone conclusion. As alluded to in my earlier analysis, there is room at center for Clemon Johnson to have played all but a very small portion of his minutes there, and room at forward for George Johnson to have played all of his minutes there. Going strictly off of minutes played statistics, there is no "need" for George to have played center at all. For things to have been the way Neft & Cohen have them, George and Clemon must have been used at both positions somewhat interchangeably. Neft & Cohen's claim that center was George Johnson's primary position contradicts b-r.com, which has his primary position as PF. In fact, not only does b-r.com not show C as George Johnson's primary position for this season, they don't show it as his primary position for any season. If you're inclined to give some weight to Neft & Cohen, but not necessarily buy in totally to their take, there's also room for an intermediate viewpoint that has George playing significant minutes at center (thus opening up space for Clemon to play significant minutes at forward), but not so many that center was his primary position. One thing to keep in mind is that George Johnson appears to have missed nearly half of the season due to injury. If Neft & Cohen are correct about his and Clemon Johnson's positions, Clemon must have played center more heavily when George was out, and less so when George was in the lineup. Absent Neft & Cohen's input I'd probably think the opposite. Neft & Cohen have George Johnson as just "f" during the Pacers' brief playoff appearance (implying that he did not play significant minutes at center during the postseason). While this is plausible, I'm uncertain why they think his playoff usage was different from his regular season usage. Clemon Johnson's playoff minutes per game were much higher than the regular season (27.5 versus 20.3) while George Johnson's were much lower (11.5 versus 21.6). I guess one way to interpret that is, with Clemon playing so many minutes, he and starter James Edwards would have occupied all the available minutes at center, and there wouldn't have been any room for George to play there. That may be how Neft & Cohen are looking at it. But if Neft & Cohen are correct about George's positions during the regular season, I don't think his drop in minutes for the playoffs necessarily leads to the conclusion that he cut back on playing center. He could just as easily have cut back on playing forward. (As noted earlier, Neft & Cohen's conclusion that center was George's primary position during the regular season doesn't seem to be rooted in minutes played numbers in the first place. Based on the available minutes, it's not necessary that George played any center at all). In addition, Clemon started one playoff game at forward, and George McGinnis' minutes were also down for the playoffs (19.5 versus 26.7). Clemon Johnson's minutes increase would seem to be at least partially at McGinnis' expense. I had assumed that George Johnson's decreased playoff minutes were simply due to his injury; at the start of the playoffs, he had only recently returned from his latest stint on the IL. Maybe that resulted in his playing less at center, maybe it didn't. Ultimately, I can't definitively say that Neft & Cohen are right or wrong, but they have certainly added a different viewpoint to this part of the discussion. MCT wrote: I suspect that McGinnis and Bantom may have played some center earlier in their careers, but were full-time forwards by this point. 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Home Entertainment Like OOH-AHH (2015) by Twice Like OOH-AHH (2015) by Twice twice2020reborn.blogspot.com "Like OOH-AHH" by Twice Artist Twice Album / Mini-album The Story Begins Label JYP Entertainment Songwriter Black Eyed Pilseung, Sam Lewis Composer Black Eyed Pilseung, Sam Lewis Genre K-pop It has been over 6 years since Twice debuted as one of the most popular girl groups from South Korea under JYP Entertainment. They debuted with the single entitled "Like OOH-AHH" from their debut extended play called The Story Begins released on October 20, 2015, by JYP Entertainment through KT-Music. And, in this article, we will talk about this debut song that made Twice become so popular worldwide like right now. Here is the teaser video of Twice's "Like OOH-AHH" that was uploaded on JYP Entertainment's official YouTube account: Teasers of Twice's "Like OOH-AHH" that were uploaded on JYP Entertainment's official YouTube account Background of "Like OOH-AHH" Before their official debut, JYP picked the members of Twice through a survival show called Sixteen, a collaboration between JYP Entertainment and Mnet. Three months after the show ended, the final members made their debut as Twice under JYP Entertainment and released a debut EP called The Story Begins with the lead single entitled "Like OOH-AHH." JYP Entertainment announced the debut news of Twice on October 7, 2015. Then, on October 9, the group photo teaser for Twice was released alongside the title for the lead single, "Like OOH-AHH." The details of the EP were revealed on the next day, including the full tracklist with a total of 6 songs on the EP. The individual photo teasers for each member were released consecutively on October 12, 13, and 15. And, the teaser for the MV of "Like OOH-AHH" was released on October 16, revealing a part of their choreography. Here are some of the teaser photos of "Like OOH-AHH" by Twice: The Group Photo Teaser Nayeon Jeongyeon Jihyo Dahyun Chaeyoung Story of "Like OOH-AHH" "Like OOH-AHH" was released on October 20, 2015, by JYP Entertainment through KT-Music. The song was written and composed by Black Eyed Pilseung and Sam Lewis. Rado was the one who made the arrangement. Black Eyed Pilseung and Sam Lewis were also the ones who were previously producing a successful song for another girl group under JYP Entertainment, Miss A, entitled "Only You." Based on the lyrics, this song tells about a super beautiful woman who attracts people's attention and wants to feel love. Even though many people adore and like her, she does not want to be careless in choosing a partner. She will only choose the right person to be her partner. This song also has the Japanese version later released for Twice's debut in Japan on June 28, 2017. Yhanael wrote the lyrics for the Japanese version. The song was described as a "color pop" dance track with hip-hop, rock, and R&B elements. MV of "Like OOH-AHH" The official MV of "Like OOH-AHH" by Twice was released and uploaded on October 20, 2015, on JYP Entertainment's official YouTube account. Kim Young-jo and Yoo Seung-woo directed the MV as the production team Naïve. In the MV, Twice's members are busy dancing and singing in a run-down hospital filled with zombies. They do not realize the zombies and continue to enjoy the fun until the end of the MV when one zombie hears his own heartbeat and turns back into a human. Fun fact, Bang Chan from Stray Kids and A.C.E's Chan were in this music video as cameos! 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The Secret City Treasure Hunts Things to Do & See Articles Brown Hart Gardens Idle, disorderly and verminous persons beware: enter Brown Hart Gardens at your risk. And don't even think about practicing gymnastics! First built in 1889, Brown Hart Gardens was an instant disaster. Local residents claimed that it attracted 'disorderly boys' and 'verminous women'. Not a good look. - © Chris.Basilio Brown Hart... Substation? In 1903, the land was leased to the Westminster Electricity Supply Company to build a sub-station on. Did this please the locals? Well, let's just say it didn't take them long to start demanding their park back. Because of this, a compromise had to be reached. The Supply Company would build their sub-station, and then a new park would be put on top: the Brown Hart Gardens of today. Unfortunately, the hole dug for the sub-station was too small, causing the building to protrude above ground. What's A Public Park Without A Few Restrictions? As a result, Brown Hart Gardens are a unique affair. Located on the roof of this not-quite-sub-station, they feature a 50-seater café, a water feature designed by Andrew Ewing and a rather unusual set of by-laws. Due to being part of the Grosvenor Estate, its rules state that 'no idle or disorderly person or person in an intoxicated, unclean or verminous condition is allowed in the garden', and also that 'games, quarrelling, shouting, singing and the practice of gymnastics' are prohibited on penalty of prosecution. Enjoy, but do it quietly. Taking Multi-Pupose To The Next Level Beneath the Gardens, the sub-station is still used today. Its trio of 60-megavolt-amp transformers are connected to Carnaby Street by tunnel and continue to power much of the West End. To the West of the Gardens, just across the road, is the stunning Ukrainian Catholic Cathedral of the Holy Family in Exile. Interested in finding more places like this? Try one of our Treasure Hunts in London - untangle cryptic clues as a team, as you are taken on a journey to the most unique, unusual and bizarre corners of London. Brown Hart Gardens, London, UK https://www.grosvenor.com/our-properties-and-places/brown-hart-gardens Tips before you visit Café opening hours: Mon-Sun: 8am-5pm https://www.atlasobscura.com https://en.wikipedia.org/wiki Handel and Hendrix in London Handel and Hendrix were born over two hundred years and one thousand miles apart, but, despite this, they had a lot in … 10 Nov 2021 · 5 min read Goodwin's Court A Georgian alley thought to be one of the main inspirations of Harry Potter's Diagon Alley, Goodwin's Court is the perf… 9 Dec 2021 · 5 min read Burlington Arcade Stunning 19th Century Arcade? Check. Luxury goods? Check. Private militia dolled up in Victorian frock coats? Check. If… 12 Oct 2021 · 5 min read Mayfield Lavender Farm Mae Jemison once said, 'when God made the colour purple, God was just showing off'. If this is true, then whoever grew … Little Compton Street Little Compton Street: A buried Bohemian time capsule beneath London's modern roads? Former industrial hub and one-time home of David Hockney and Derek Jarman, Shad Thames is a distinct, hidden London dis… The Royal Academy of Arts The Royal Academy Arts has been fostering artistic talent for over two centuries now. It is fitting, then, that it is b… Twinings Tea Shop Before there was Starbucks, before there was Coca Cola, before there was even the USA, there was the Twinings tea shop. 31 Dec 2021 · 5 min read Viktor Wynd Museum The Viktor Wynd Museum: where else can you find old master etch	0.597609	0.726706	-0.11122	-1.085036	[ 0.6058270410779377, 0.5893909359299526 ]	[ 1.0042538202658655, 0.4491589600598527 ]	[ -0.12516899715047167, -0.09727034587124471 ]	[ -0.912695659471576, -1.2573772200150832 ]	1,024	[ 512, 512 ]	[ 450, 10213, 4412, 13, 29911, 276, 3745, 16899, 1372, 28706, 304, 1938, 669, 2823, 12952, 13, 29933, 4708, 12321, 15971, 575, 13, 1204, 280, 29892, 766, 2098, 368, 322, 12108, 262, 681, 12407, 367, 2519, 29901, 3896, 9817, 12321, 15971, 575, 472, 596, 12045, 29889, 1126, 1016, 29915, 29873, 1584, 1348, 1048, 4120, 18499, 330, 12050, 579, 1199, 29991, 13, 6730, 4240, 297, 29871, 29896, 29947, 29947, 29929, 29892, 9817, 12321, 15971, 575, 471, 385, 14426, 766, 1901, 29889, 9959, 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A blockchain is a type of data store that stores anything of digital value. Each new transaction is stored in a block that gets added to a chain of existing records. A typical blockchain duplicates data across an open network so all parties in the blockchain see updates simultaneously, and all updates are validated through a public verification process that ensures accuracy without the need for a central authority, like a bank. The technology behind blockchain data stores and workflows has been around since the 1990s. Bitcoin was the first full blockchain implementation. Created in 2008 and released to open source in 2009, Bitcoin is a peer-to-peer digital asset and payment system with no single point of failure. Earlier attempts to create a digital currency system failed because digital transactions could be copied, allowing users to spend money more than once. Bitcoin solved the double spending problem with blockchain's universal ledger and confirmation processes. Blockchain offered Bitcoin a fixed set of mechanical rules so transactions can take place between private users without intermediaries. As Bitcoin rose to popularity, other digital currencies quickly followed with blockchain implementations of their own. Each new, successful implementation of the connected technology has led others to take note, causing an explosion of interest in blockchain across industries and applications. Not all blockchains are the same. Several current cryptocurrencies (also known as digital currencies) started with the Bitcoin code base, and many use the same blockchain. For example, Bitcoin and Litecoin use the same binary format for the blockchain but differ in the cryptography and consensus approaches. Zcash is a cryptocurrency that is based on an earlier version of Bitcoin but made major changes to support added anonymity and privacy. Permissioned blockchains such as Hyperledger, Chain, R3 Corda and BigchainDB use an underlying NoSQL database to store the blockchain data. Permissioned or private blockchains appoint authority to specific parties in the network to authenticate blockchain transactions through an access layer. While private blockchains do not require a consensus process, they are less disruptive because they depend more on a built-in authority. Because blockchain solves many issues of privacy and security, its use is increasing where data security is a concern. When blockchain is used in a health care setting, each event in a patient's care cycle generates a new "block" of information that's complete, permanent and can't be modified. Events might be medical record updates, payment transactions or phone calls to a nurse. This type of approach puts control of a patient's private records in the hands of the patient, as opposed to many health care providers. As blockchain use increases, more organizations will need to access and analyze the data, even as it grows in complexity and volume. How do you apply analytics to data in this new format? And how can you analyze private data as it streams into blockchain? This post includes a practical example of analyzing blockchain data generated by the Internet of Things. What about cybersecurity and fraud? Public blockchains for cryptocurrencies are under significant pressure to address topics such as anti-money laundering (AML) and fraud. With the surging market value of cryptocurrencies, regulatory pressures are increasing all over the world. The way we handle Bitcoin and other cryptocurrencies now will inform how we handle blockchain implementations in the future. Given its potential, few terms are more hyped than blockchain. To understand its business applications, however, it's important to understand not only what blockchain is, but also what it isn't. Blockchain is not just Bitcoin. Though originally associated with online currencies, blockchain is not solely a Bitcoin technology or just an internet sensation. It has broader appeal across industries, and is being used as a secure data network for many markets, including supply chain and food safety solutions. Blockchain is more than a database. At a high level, a blockchain is a protocol that describes how transactions are defined, connected, transmitted and collected. The blockchain includes processes that provide consensus for updating the data store. While blockchain is not technically a database, many blockchain implementations do use a key/value database as their data store, so the data is encrypted as part of the system. Likewise, permissioned or private blockchains do operate as operational data stores that are appended at each step of a transactional process. 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, cryptocurrencies and more. You'll learn about distributed trust and the consensus mechanism in blockchain from Oliver Schabenberger, Executive Vice President, Chief Operating Officer and Chief Technology Officer of SAS. "Blockchain actually has a record of historically accurate, validated transactions that everybody in the chain agrees upon," he explains. Blockchain can offer safer options for sharing patient data between insurers, providers and multiple doctors. Blockchain promises to improve information accuracy and information sharing – and help prevent fraud in health care settings. Complex supply chains – and all the items in them – can be tracked consistently and securely for all interested parties, including purchasers and regulators. Grocery supply chains have been early adopters of blockchain to improve food safety. Banks can share parts of a blockchain with each other to keep track of suspicious activity and track the flow of transactions. Permissioned blockchains can be used to re-engineer business processes, like moving transactions from front to middle to back office while eliminating the need for data reconciliation. Emerging uses include blockchain for trade finance, global payments, securities settlement and commercial real estate. Blockchain can help coordinate routes and modes of transportation around cities. A blockchain network can work across bus, car, bike, train and other transportation partners to plan the best multimode route for customers, ensuring smooth transitions between vehicles and offering a single payment for users. Blockchain is being used as a refuge in the face of highly devalued currencies. Bitcoin also offers money management options to 2 billion unbanked people around the world. Payments and transfers can take place between countries without high fees. With validation and privacy at the core of blockchain technology, anticipated blockchain implementations in the insurance industry include smart contracts and smart claims processing. A private blockchain implementation can reduce fraudulent claims and allow all parties – insurers, providers and customers – to view accurate claim updates simultaneously. Digital currency, inventory transactions and legal documents are common items to store in blockchain. Information in the blockchain is stored in many connected ledgers, or lists, that are spread across a network, providing the security and authentication throughout the system. In blockchain, transactions are created by an application called a client or wallet, collected by a miner and stored in a block. The block is then appended to the blockchain data store using a consensus algorithm. A blockchain is an immutable list of linked blocks. Each block contains a list of transactions. Blockchains include a layer of cryptography that makes tampering with the data in the network very difficult, giving it the potential to improve security and traceability in many types of transactions. The more data that gets added to a blockchain, the more secure it gets. Since each new block is building on the shared accuracy of the last block, anyone trying to break in and edit the data deceitfully would have to edit all previous blocks as well – and all blocks across the network. While blockchain can help prevent fraud, it's not a foolproof method against sloppy security and poor data practices. It does promise, however, to improve the security of transactions for people and "things" in real time. While the use of blockchain technologies is still in the early stages, blockchain is actively being investigated as a new type of distributed data environment for many virtualized network systems applications. Data at rest – static data that already exists in a blockchain's immutable data store. Data in motion – data that is being produced each and every time a transaction is created in the blockchain. Exporting the static blockchain data into an analytics platform allows you to review various transaction characteristics, segment transactions, analyze trends, predict future events, and identify relationships between the blockchain and other data sources. Making blockchain data available for analysis can be helpful for anti-money laundering (AML), customer intelligence, fraud detection, revenue forecasting and new services creation. With the advent of streaming analytics, blockchain data in motion offers additional opportunities for analysis, which can help you identify, in near-real time, changes in the blockchain's activities. Seeing these changes as they're happening gives you an opportunity to take immediate action to address activity in the blockchain as transactions are occurring. Analytic models developed using static data can be applied to the data in motion to ensure the integrity and authenticity of a blockchain. A good example is identifying and combating real-time payment fraud in transit. 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Compliance questions? Kompli Global's Samantha has the answers Tony Zerucha· Fin-TechNative Article · November 9, 2017 ·2 min read Kompli-Global picked the ideal time to open its first American office. The location in the heart of New York City's Wall Street district is both a practical and a symbolic one as Kompli-Global introduces the world to Samantha, the world's first digital compliance assistant. Housed within Kompli-Global's SaaS-based research platform, Kompli-IQ, Samantha is the perfect solution for an increasingly complex regulatory environment in the United States, chairman John Davies told Bankless Times. The pressure is on companies to assure regulators that they are working with reputable business partners, which is no easy task, Mr. Davies explained. "In the United States, different rules in different states make it difficult to know the UBOs (ultimate beneficial owners). It is often too easy to commit a crime in one state and move to another." What is needed is a database that links all of that information together. That is where Samantha, which debuted at RegTech Summit New York, begins. Mr Davies explained, how Kompli-Global constantly searches 515 "stem words" – common terms associated with unsavoury activity like "fraud", "criminal" and "jail". They are combined with company and officer names before a search is conducted across multiple databases and the Deep Web. Until now, this has often been too cumbersome and time consuming for risk managers to conduct in the past. Samantha is a crowdsourced production, Mr. Davies explained. Kompli-Global recruited contributors from many countries who were familiar with local speech patterns. Those people helped by providing keyword combinations employed in searches. Think of Samantha as a personal assistant who never stops working and continuously improves, Mr. Davies said. In addition to understanding multiple languages, she works 24-7, constantly improves as she absorbs more information, and isn't prone to human error. "Samantha is the best researcher you've ever had," Mr. Davies said. "You can undergo more thorough due diligence faster and cheaper than ever before." Risk managers can begin by typing in search information or by giving a verbal command, such as asking for the latest news on competitors or any negative information that exists on someone you are considering a partnership with. Schedule that information to be provided on a daily basis like a news alert. Like any good assistant, Samantha also keeps a record of all the steps you took in your due diligence efforts, Mr. Davies added. "You need to be able to show your regulator what your processes are and that they are consistent on a daily basis." Give Samantha high marks for continuous professional development too, Mr. Davies said. Kompli-IQ continuously tracks new technological developments and new criminal methods so they can stay ahead of current strategies. One timely example is the technology's ability to help combat identity scrubbing techniques that remove negative references and links from the web. As many as 700,000 people have had such information associated with them removed from the web and one can safely assume at least a few of them have criminal intentions. "We can identify clients who have had information removed and can ask you if you want to see that," Mr. Davies said. Kompli-IQ is also improving at distinguishing between images of people with common names, a move that is reducing the incidence of false positives. Don't protect your data – devalue it "The big challenge for many organizations is false positives where they think someone's a target and they're not," Mr. Davies said. "We are always looking for ways to reduce false positives." In this era of globalization where more companies are partnering with others around the world and not across the desk, every one of them needs an assistant like Samantha, Mr. Davies concluded. "We all have to understand that as criminals use smarter technology, financial institutions have to become smarter as well. "We as institutions and compliance agencies have to keep pace." Tony Zerucha Tony Zerucha is the managing editor of Bankless Times. 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Written by Christopher Beaubien • August 08, 2008 • Start the Discussion! What Is There Between Him and Her and/or Him? Adolescence is a trial no matter what gender one is. The conflict can be so crippling that it damages and ultimately defines one as an adult. There have been many films, some good, about experiencing teenage angst and the need to break free or remain grounded. Either way can produce regret later in life. This film XXY has tread new ground by presenting a teenager whose entire identity, both internally and anatomically, is unusual to a majority of people. Funnily enough, the uniqueness of this case makes the experience all the more universal. The teenager is named Alex and is fifteen years old. Alex has a choice this summer that boggles one's mind toward fantasy. The choice is whether Alex should resume the rest of life as male or female. Alex is a hermaphrodite. Alex looks like a teenage girl but possesses the make-up of a boy that he/she has deluded with pills of estrogen. Alex is cared for by her parents Kraken (brilliantly played by Ricardo Darín) and Suli (Valeria Bertuccelli) who live, for their child's sake, in a wooden turquoise cabin near the seaside in Uruguay after moving from Argentina. Her father works as an oceanographer who possesses a protectiveness, even for the wounded sea turtles he studies. The key for observing this challenging and brave film is by possessing the empathy that Kraken has. He is quiet, smart, unobtrusive, and lashes out only when someone endangers his child. Rarely has a father been portrayed on film with such loveliness. There is an astonishing sequence late at night where Kraken seeks out a frank older man who presents pictures of himself as a child — pictures of girl! Kraken listens calmly and curiously to the difficult experiences of this struggling hermaphrodite. He is so involved with understanding his "daughter" that he is simply removed from prejudice: "Making her afraid of her body is the worst thing you can do to a child". This character was so easy for me to gravitate towards. Eventually there is a confrontation midway into the film where Alvaro and Alex are caught up in one another's sexual crisis. They are compelled by their need to connect with each other as well as their own confused and highly guarded urges. For anyone who felt uneasy watching the emotionally mature Brokeback Mountain (2006), will probably suffer a Scanners moment when they witness how the tables turn. The tone of the picture achieves the right balance of sentimentality and a hardened sense of reality. The characters are well rounded and respond realistically to their circumstances. They remain true to their human nature. Rawness is ubiquitous. The nakedness of the performers both emotionally and viscerally approaches the tact of Cathrine Breillat's brilliant Fat Girl (2001). Natasha Braier's desaturated cinematography and its conscious color palette throughout the film is very effective. The picture ranges from black shadows and rich sepia hues at night to the daylight's gray roads, near white sand, harsh blue sky with occasional splashes of green foliage. The main titles takes place underwater where strange alien-like creatures pulsate and blow bubbles amongst the web-like reefs. The intimidating tone of the film is more creepy than most of the generic suspense thrillers that came out this year. The music by Andrés Goldstein and Daniel Tarrab complements the atmosphere by being subtly somber. This film, winner of the Critics Week Grand Prize at Cannes 2007, marks the directorial debut of Lucía Puenzo, daughter of Luis Puenzo (Oscar nominee The Official History, 1986). She adapted her screenplay from the short story Cinismo by Sergio Bizzio. After much writing for TV and feature films, Puenzo arrives fully formed as a consummate and visceral storyteller. How the characters deal with the aftermaths and revelations of their actions are executed without negligence while maintaining some ambiguity that they are reasonably unable to capture at that age. 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Winter is finally here and although it's late in most areas, It's looking to be as menacing as we feared. With the snow finally becoming a mainstay for the next few months, we are seeing a lot of accidents on the road that could potentially be avoided with a few tips and tricks for getting around. We will share with you a few things that we do that help us through the winter. Make sure you keep your gas tank full. When your gas tank is full it helps put extra weight in your car allowing it to move better in the snow. Keeping a full tank of gas also prevents your gas line from freezing which can be costly and frustrating. Always try to keep your tires the same. Often times people wear out their tires and don't even notice until the first big snow storm and realize their tires need changed immediately. Winter tires can be costly and it is very easy to buy used tires to get you through the winter. Mixing tires can be worse than you think. If you do decide to replace your current tires with used tires or if you decide to just do a few of your tires to save money here is what you should do. Make sure the tread, construction and design are all similar if not the same. It is also wise to make sure they are all the same performance category with similar ratings and traction characteristics. If the tires aren't similar it can throw off the handling and cause you to lose control and wreck. Make sure you have a good battery. Car batteries are not cheap, most of them are upwards of $100 but the winter is the perfect time to invest in one. One of the worst scenarios during the winter season is your car not starting or shutting off as a result of a bad battery. If you are like me and live in a rural area, having a bad battery is not an option because you could be frozen by the time someone could help you. Make sure your tires have plenty of air in them. The normal tire pressure for every automobile is different and can be checked in the owner's manual, on the side of your door, or sometimes on the tire itself. It is important to keep the correct amount of PSI (Pounds Per Square Inch) to preserve the tire and to have the best control in harsh road conditions. Tire pressure drops about one to two pounds for every 10-degree decrease in temperature. If your tire pressure is low it can cause problems with your vehicle, loss of control, and even bad gas mileage. Make sure you have good windshield wipers and plenty of windshield washer fluid. Not being able to see during a snowstorm is extremely dangerous, not having fluid can cause your windshield to freeze over causing you to wreck. Make sure your windshield wipers are turned off when you leave your vehicle, especially overnight. If you wake up to a snow storm and your windshield is covered in ice and snow your windshield wiper motor can burn up trying to move to the off position. Put bags of sand in the rear of your vehicle. By weighing down the back of your vehicle, you can really get an extra push through the snow that you may need. Start off putting a 20 pound bag over top of your rear axle. If you put too much weight in the back it will cause you to lose control in your front end. Make sure your cell phone is fully charged. When the weather hits unexpectedly while you are out and about it is very easy for your car to get stuck. Thankfully most of us have a cell phone now, so make sure it is fully charged and/or you keep a charger in the car with you so that you have the ability to call for help no matter how remote of an area you are in. For under $5 you can get a car charger that allows you to plug your wall charger in directly. Give yourself plenty of time. During the winter months it's important to leave extra early. Make sure you take the few extra minutes while your car is warming up to clear your entire car, mirrors included of all the snow and ice to keep yourself and other drivers safe. Never speed no matter how late you are, black ice accounts for hundreds of wrecks each year and it virtually impossible to see until you hit it. Make sure you keep your car loaded with blankets, jumper cables, snow shovel, broom, water, food, and even extra clothes. Some of the things may seem a little extreme but it's always better to be safe than sorry, especially if you live in an area where snow storms are sudden and severe. 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October 2, 2017 – Spreading Magic, the cruise vacation planning expert, has announced October is Plan a Cruise Month. Through a multi-dimensional campaign, the cruise industry has come together to showcase the wide variety of cruise experiences, proving there is a cruise vacation for every travel style, budget and occasion. Plan a Cruise Month puts a spotlight on cruise travel and offers unprecedented cruise vacation deals and promotions throughout the month of October. Cruise lines are offering special promotions and pricing on popular cruises to encourage consumers to plan their next cruise vacation during the month of October. Contact Siera Duiser at siera@destinationsinflorida.com to take advantage of these special deals. Consumers considering planning a cruise should mark their calendars to join leaders in the cruise industry for a global #CruiseMonth Twitter event on Wednesday, October 11, 2017. During the Twitter event, participants will learn about featured cruise lines, unique experiences, ports, destinations and more. And – by simply retweeting select pinned tweets throughout the event – participants will be entered to win prizes including gift cards and free subscriptions to Porthole Cruise Magazine. One winner will be chosen at random each hour of the event – so there are plenty of chances to win. Eager cruisers interested in joining the Twitter event should utilize the hashtag #CruiseMonth on Wednesday, October 11, 2017 from 10a.m. EDT to 7p.m. EDT, to join in the conversation. For more information about the travel planning experts at Spreading Magic, visit www.spreadingmagic.com. For more information about cruising and all Plan a Cruise Month activities, visit www.cruising.org/PlanACruiseMonth. Plan a Cruise Month, created by Cruise Lines International Association, the world's largest cruise industry association, celebrates cruise travel. Throughout October, CLIA encourages travelers to learn more about cruise vacations, as well as promote cruise-focused travel professionals as the best way to find, plan and book a cruise. For more information on CLIA, the cruise industry, and CLIA Cruise Line Members and Agencies, visit www.cruising.org or follow Cruise Lines International Association on CLIA's Facebook and Twitter pages. This entry was posted in Cruises, Disney Cruise Line, Norwegian Cruise Line, Royal Caribbean Cruise Line and tagged cruise month, Disney Cruise Line, Norwegian Cruise Line, Royal Caribbean Cruise Line on October 2, 2017 by siera. Norwegian Cruise Line has recently revealed new details on Harvest Caye, Belize, the new highly-anticipated premier Western Caribbean destination experience. Norwegian Cruise Line is developing Harvest Caye to offer an authentic Belizean environment that features easy access to beautiful Southern Belize, coupled with luxurious amenities; a variety of eco-activities; the country's only cruise ship pier for guest convenience and comfort; the opportunity for guests to easily depart to mainland Belize for the adventure excursion or cultural immersion of their choice; and much more. This spectacular resort-style port of call, set to welcome guests in November 2016, will be the only port in Belize that features a cruise ship pier. Rather than having to spend time tendering to shore, guests will be able to walk off the ship and immediately step into paradise. Harvest Caye will offer guests the beauty and nature of Belize along with all that guests could desire from a tropical destination experience, and also serve as a gateway to the many eco and cultural adventures that lie in mainland Belize. Harvest Caye offers a large marina, where guests can depart for a wide variety of shore excursions to explore this rich destination, including spectacular Mayan ruins, river rafting, nature tours and more. Harvest Caye's seven acre pristine beach will be the heart of the destination, with white sand and crystal clear waters as the star. Guests who wish to enjoy the day in privacy can opt to rent one of the island's 11 luxurious beach villas. 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areas, a private restroom, indoor and outdoor showers, hammocks, and exclusive dining and beverage options with dedicated concierge service so guests never have to leave the beach. For those that prefer a resort-style experience, Harvest Caye will offer a tranquil, lushly landscaped pool area as the perfect retreat. The sprawling 15,000 square foot pool features a swim-up bar with stools and lounge tables right in the water, surrounded by elegant lounge chairs and umbrellas, along with 15 canopy pool cabanas. The plush pool cabanas, available for rent, feature upscale lounge furniture, privacy drapes and beverage service. A footbridge spans the center of the pool, with a soothing waterfall feature below. Adventure will be in no short supply for guests who opt to spend their day on Harvest Caye, with the island featuring a 130 foot tall Flighthouse as the central area for a variety of aerial activities including zip lining, suspension bridges, free fall jumps, a tandem "superman" style zip line and stunning views of the verdant hills of the mainland. Harvest Caye's zip line course will have more than 3,000 feet of zip line, allowing guests to soar through the air with a bird's eye view of the island and the sea, with stops at three different platforms. To top off the adventure, the Flighthouse will include a challenging but fun ropes course located on a platform in the saltwater lagoon. For a lower adrenaline adventure, guests can also enjoy watersports such as kayaking, paddle boarding and canoeing in Harvest Caye's shallow lagoon area. In true Norwegian fashion, Harvest Caye will feature a myriad of dining and bar options, available à la carte. Guests will enjoy five dining and bar outlets that feature a variety of cuisines, including a two-story indoor/outdoor Landshark Bar & Grill. An expansion of Norwegian's partnership with Jimmy Buffett's Margaritaville, the Landshark Bar & Grill is sure to be an island favorite, with a scenic upper deck and a swim-up pool bar for the ultimate way to enjoy a "boat drink". Those who want to indulge in authentic Belizean cuisine will be able to enjoy casual street style dining in the shopping village. Additional dining options will include the Laughing Bird Bar & Grill serving the beach, the Manatee Marina Bar & Grill in the marina, the Horse-Eye Jack Bar & Grill servicing the island's cabanas as well as food and drink delivery throughout the pool area. No port-of-call would be complete without superior shopping options, and Harvest Caye will offer a shopping village, which will feature popular name-brand retailers as well as items from local Belizean craftsmen. Harvest Caye's conservation programs and education efforts were developed by award winning author and wildlife expert Tony Garel, the destination's Chief Naturalist. He will lead many of the island's educational tours and be available to chat with guests about the incredible array of wildlife in Belize. The island's aviary will also house a breed and release program for Scarlet Macaws, in an effort to increase the population of the native birds. Harvest Caye features a cornucopia of native plants and trees that all play a part in the destination's eco-system. To help further the island's conservation efforts, more than 10,000 new mangroves have been planted throughout the island, serving to increase the natural estuary system that serves as a critical habitat for birds, young fish and other marine species. Guests will have the opportunity to enjoy Harvest Caye beginning November 2016 on Norwegian's Western Caribbean itineraries, and on Norwegian Cruise Line Holdings' sister brands Regent Seven Seas Cruises and Oceania Cruises, which will also offer calls at Harvest Caye on select Caribbean sailings. Siera is a travel agent with Destinations in Florida. She would love to help you plan your next vacation at no cost to you. Call her at 734-771-1290 or email her at siera@destinationsinflorida.com for more information or your free, no obligation quote. 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Caribbean, Cruises, Norwegian Cruise Line and tagged Harvest Caye, NCL, Norwegian Cruise Line on March 18, 2016 by siera. Norwegian Cruise Line announced select 2017-2018 Fall/Winter itineraries that feature sought-after destinations while offering the freedom and flexibility on board that only Norwegian Cruise Line provides. Highlights include a variety of Caribbean & Bahamas cruises from New York, Port Canaveral and Miami; immersive 10-day Canary Islands cruises from Barcelona; as well as the company's exclusive seven-day, intra-island Hawaii sailings from Honolulu. Norwegian's new itineraries will be available for Latitudes guests and travel partners on March 22 and open for all bookings on March 23. In addition to the previously announced seven-day Canada & New England roundtrip cruises from New York City during prime fall foliage season, Norwegian Gem will also offer an exclusive 10-day Eastern Canada and Quebec cruise from New York, with calls in Halifax, Nova Scotia; an overnight in Quebec City; Corner Brook, Newfoundland; and Sydney, Nova Scotia. Will you be booking one Norwegian Cruise Line's 2017-2018 Fall/Winter itineraries? This entry was posted in Cruises, Norwegian Cruise Line and tagged Norwegian Cruise Line on March 10, 2016 by siera. Norwegian's Freestyle Choice gives you more choices than ever before! When you book an oceanview stateroom or higher to any of Norwegian Cruise Line's incredible destinations, you can choose one, two, or three of the following offers! The Ultimate Dining Package: You will have the chance to experience a different speciality restaurant every night. You can try French cuisine at Le Bistro, certified Angus beef at Cagney's Steakhouse, succulent meats at the popular Moderno Churrascaria, and more! The Ultimate Beverage Package: You can enjoy your favorite wine, beer, and cocktails throughout your cruise. $300 Onboard Credit: You will receive up to $300 to pamper yourself with a spa treatment, a shore excursion, and more! Norwegian's freestyle choice only applies to oceanview staterooms or higher. When you book any destination, you can choose one offer. When you book Europe or Hawaii, you can choose any two offers. And the best deal, when you book a Suite or The Haven, you'll get all three offers, a value of up to $2,000! This offer is available through January 31, 2015. Siera is a travel agent with Destinations to Explore. She would love to help you plan your next vacation at no cost to you. Request your free, no obligation quote on the right side of the page or email siera@destinationstoexplore.com for more information. This entry was posted in Cruises and tagged Norwegian Cruise Line on December 30, 2014 by siera. We all know about the great deals that you can get on Black Friday and Cyber Monday on TV's, electronics, toys, and home goods. However, you may not realize all of the amazing Black Friday travel deals that you can take advantage of when you book your next vacation this weekend! You can enjoy the classic retro-style and ultra-modern comforts of Universal's Cabana Bay Beach Resort starting from just $119 per adult per night when you book by December 1! This offer includes a Free Family Suite upgrade, a $50 credit for dining at the resort, and 2-Day Park-to-Park tickets with a 3rd Day Free! Sandals Resorts and Beaches Resorts are offering an exclusive sale for Black Friday and Cyber Monday. You will receive a free Amoro for Sandals "Tell Your Own Love Story" Bracelet with two free charms (valued at $225) or you can receive three free charms to add to an existing Amoro for Sandals Bracelet. 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, 2015. In addition, if you book a six-night stay or more at Beaches Ocho Rios Spa, Golf & Waterpark for travel in 2015, you will also receive a "Mega Sale Booking Bonus" credit of $275. If you book 6 nights or more at Sandals La Source Grenada, Sandals Barbados or Sandals Emerald Bay, you will also enjoy an "End of Year Booking Bonus" credit of $190. Royal Caribbean BOGO's & Free Shipboard Credit: Royal Caribbean is offering tons of savings when you book your next cruise during Black Friday weekend. Take advantage of 50% off reduced deposit, 50% off second adult in the room, and you can get up to a $300 shipboard credit to spend during your cruise. Tons of savings on your next cruise! Plus, if you book on Cyber Monday (December 1), you can receive up to $400 in onboard credits! Last Minute December Cruises at Big Savings with Disney Cruise Line: Take a 3-Night or 4-Night Cruise out of Port Canaveral (just 45 minutes from Orlando) and save big! Prices start from just $188 per person per night plus tax/port fees. For a family of 2, that is just $1,128 plus $69 per person for taxes/port fees. These discount cruises include December 4, December 7 and December 11 sailings. Hurry, these cruise rates end on November 30. Up to 50% off Hard Rock Hotel Riviera Maya: You can enjoy savings up to 50% off an all inclusive vacation at The Hard Rock Hotel Riviera Maya for most dates between January 1 and April 30, 2015! Great deals also available at Hard Rock Hotel Punta Cana in Dominican Republic! Book by December 2, 2014! Norwegian Cruise Line's Reduced Deposit and Onboard Credits: You can take advantage of 50% reduced deposit and up to $250 to spend onboard any of Norwegian's ships when you book a Norwegian Cruise Line vacation. Book by December 2, 2014! Busch Gardens Tampa BOGO's: Starting at midnight on Friday, Busch Gardens is offering a lot of amazing deals on their tickets and behind the scene experiences. If you buy a 1-Day Pass at the regular price, you get 50% off a second ticket. If you buys a Behind the Scenes Tour, you get a second one FREE! Sea World Christmas Package with FREE Tickets & More: Book your family vacation to Sea World and take advantage of another BOGO! You will get one free child ticket (3-9) for every paid adult. Plus, book by December 1 and you also get a free Santa's Fireside Feast for every child (3-9), with a paid adult. Plus, if you book a vacation package totaling $3,000 or more (excluding airfare) by Monday, December 1, you will also receive a $50 gift card and $50 travel voucher to use towards your next vacation! Which one of these Black Friday travel deals are you most excited about? This entry was posted in United States and tagged Beaches Resorts, Black Friday, Norwegian Cruise Line, Royal Caribbean Cruise Line, Sandals Resorts, Universal Orlando Resort on November 28, 2014 by siera. Would you like to take advantage of these incredible air, cruise, and hotel packages with Norwegian Cruise Line? We can help! This entry was posted in Cruises and tagged Norwegian Cruise Line on May 25, 2014 by siera. You can enjoy $50 in on-board spending credits as well as a complimentary bottle of wine and a steakhouse dinner for two on Norwegian Cruise Line sailings when you book by May 2, 2014. Enjoy Tony Award-nominated Broadway musical Legally Blonde, live performances by GRAMMY-nominated artists, an oceanfront promenade and exclusive Nickelodeon™ activities. 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Vanguard News Network Forum > News & Discussion > General Discussion > Speech Martyrs Norman Davies (U.S.) Thread Display Modes Share SCHOLAR SAYS HIS VIEWS ON JEWS COST HIM A POST AT STANFORD By ROBERT LINDSEY, SPECIAL TO THE NEW YORK TIMES LEAD: A lawsuit by a British scholar who contends he was denied a professorship because Jewish faculty members considered his work ''insensitive'' toward Jews and ''unacceptably defensive'' of Polish gentiles in World War II has raised unusual issues of academic freedom at Stanford University. A lawsuit by a British scholar who contends he was denied a professorship because Jewish faculty members considered his work ''insensitive'' toward Jews and ''unacceptably defensive'' of Polish gentiles in World War II has raised unusual issues of academic freedom at Stanford University. In the suit Norman Davies, a 47-year-old historian at the University of London, is seeking up to $9 million in damages from the university, four professors, three administrators and a graduate student for what he calls fraud, misrepresentation, breach of contract, discrimination and defamation. According to court records, Mr. Davies, whose books on Polish history have been widely praised in the United States and abroad, was chosen unanimously by a faculty search committee early last year for a $70,000-a-year professorship at Stanford. But the appointment was rejected by a 12-to-11 vote of the history faculty. Mr. Davies's lawsuit contends that the vote was based not on bona fide academic criteria but on a ''conspiracy'' to deny him the position ''because of political views plaintiff had expressed in his written publications with respect to Poland, the Soviet Union and the teaching of Polish and Soviet history which such defendants believed, among other things, to be insensitive to people of the Jewish faith and unacceptably defensive of the behavior of the Polish people, particularly during the German occupation of Poland in World War II.'' One of the defendants in the suit, James N. Rosse, the Stanford provost, has advised Mr. Davies that his purported ''insensitivity'' toward Jews was raised at the time his appointment was rejected, but Mr. Rosse said additional factors had also been considered and that no ''inappropriate criteria'' played a part in the rejection. Other defendants in the case have declined to comment on the lawsuit. Several history faculty members said they had agreed not to discuss the matter publicly. The case has divided the Stanford community. ''People are frightened to speak up about this,'' asserted Ronald Hilton, emeritus professor of humanities. ''Davies is not anti-Semitic; his reputation for fairness is recognized internationally.'' One history professor, speaking on condition that he not be identified, said: ''It's hard for the public to understand how faculty selections are made. All sorts of things can be properly taken into consideration when you decide how to vote. The people who voted against Davies had every right to, whatever their reason.'' Besides raising issues of academic freedom, the lawsuit has had the indirect effect of reopening a debate over the attitudes and behavior of Polish gentiles in World War II. Mr. Davies, the author of ''God's Playground: A History of Poland,'' ''Heart of Europe: A Short History of Poland,'' and other works, has often been called the leading historian on Poland in the West. Writing in The New York Times Book Review in December 1984, Zygmunt Nagorski, the Polish-born director of the Center for International Leadership, which trains corporate executives, called ''Heart of Europe'' a ''masterpiece.'' But some Jewish writers and historians contend that many of Mr. Davies's characterizations of events in Poland in World War II are wrong. In ''God's Playground,'' published in 1981, Mr. Davies wrote that while Jews experienced considerable discrimination in Poland before the war, other ethnic groups and social classes also suffered from the effects of discrimination and that conditions facing Jews were ''nothing exceptional.'' Most controversial has been Mr. Davies's characterization of the behavior of Polish gentiles in the war. 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The time must be set in 24 hour format, with a leading zero for numbers less than 10. These options all match what shows up in the Energy Saver preference pane's scheduling options, with one exception. There is a Restart option in the Energy Saver settings which doesn't appear to have a documented type in the pmset man page. The answer turns out to be that there is a undocumented restart type which is not listed on the pmset man page. For more information, see below the jump. Over the weekend, Apple released an update for a kernel extension blacklist used by System Integrity Protection on OS X El Capitan. This blacklist is a security measure to help Apple block kernel extensions which have been found to be harmful or problematic for OS X. This update belonged to a category of updates which Apple has set to install automatically and in the background, so its installation would have been both automatic and invisible. Unfortunately, this blacklist update appears to have inadvertently contained the kernel extension information for Apple's own Ethernet drivers. This is a problem because blocking the Ethernet drivers means your Mac will not be able to connect to your network via an Ethernet connection. Apple appears to have quickly recognized the problem and has released a follow-up update which fixes this issue. This issue does not affect your Mac's WiFi connection. WiFi has separate drivers which were not affected. If the Ethernet drivers are blocked, but the Mac has not yet rebooted, your Ethernet connection will remain working until the next time the Mac reboots. The follow-up update which fixes the problem may already be installed on your Mac. If you want to restrict access to a PDF document, one way to do this is by setting a password on it. Thanks to OS X's built-in PDF creation tools, it's relatively straightforward on OS X to add a password to an existing PDF document, or include a password as part of the process of creating a PDF. For more details on this process, see below the jump. Mac admins who have previously downloaded installers from the Mac App Store may be seeing some of those installers displaying warning messages and/or failing to install as of this morning. This behavior is now appearing because the certificate Apple had been using to digitally sign installers for MAS apps has recently expired. Apple is handling the issue on their end by reissuing installers, which are signed with an updated certificate that expires on February 7, 2023. If a needed application with the correct version is still available from the MAS, the easiest fix may be to re-download the installer from the MAS. The newly-downloaded installer will be signed with the new certificate. Use the -allowUntrusted function if installing using the installer command line tool. Use Greg Neagle's flatpkgfixer.py tool to remove the expired certificate from the installer package. The folks on the panel (including myself) had a few answers for this, including doing research and finding a good mentor. I didn't realize it at the time, but my brain had also filed it away for some further processing because it's a dang good question and deserves more than the few minutes that we were able to devote to it. Because everybody's different, I'll just say what my opinions are on the subject. 1. Figure out if this is what you want to do. You want to be happy in your career, right? Honestly, the first thing to figure out is if going into IT, and Macs specifically, is the way you want to go. In my case, I figured it out back in college while working for the campus computer labs in the 1990s. The lab I worked in was for the engineering school and had a bit of everything: Macs, PCs running Windows 3.1, and Sun Microsystems boxes running SunOS. I found the Macs easier and more intuitive to work with than the other OSs, and I learned on-the-job how to fix them. If you're looking to figure out if this is what you want to do, getting an internship or an entry-level job in the field is a good way to learn. Working at an Apple store, with an eye towards getting on the Genius Bar, is another entryway that a number of new Mac admins have emerged from in recent years. 2. Figure out the best way you learn things. Learn stuff that way. Accept that the learning never stops. Repeat. The most important element of your Mac admin career is having the skills to do the job. 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you pick up through both training and experience. How you learn best is going to be different for everyone. Some folks go to training classes and frankly get nothing from them, while classroom instruction is the best way someone else can learn. Ditto for books. Ditto for professional conferences. Figure out how you learn best, then pursue that method to help you accumulate the various skills you'll need for this career path. If someone suggests an alternate way, try it! But the most important thing is finding what works for you. A. Googling – Whenever I've got a problem that I'm not sure how to solve, my first stop is Google. I've found that very few problems are genuinely new under the sun and searching online may turn up the solution to a problem that you've been banging your head against. The solution may not all be in one place. Part may be in a StackExchange post, another part may be in a blog post, yet another part may be through searching GitHub. But a lot of answers to the issues you're seeing are out there; you just need to find them. B. Asking questions – We all get along with a little help from our friends, and the Mac admin community is pretty friendly. Asking questions in the MacAdmin Slack community, on the MacEnterprise mailing list, or on Twitter via the #macadmin or #macadmins hashtag, has helped me out a lot. When should you ask questions of your fellow Mac admins? After you've done some research. You may find that the research answers your original question and leads you to ask even better questions, which in turn will make for a better discussion of your problem. C. Testing – If the question is "What happens if I do X?", the best answer many times is "Try it and see!". i. Have a test environment which is separate from your production environment – Test environments are meant to go * BOOM * on occasion, that's why you have them. Production is sacred, don't test things where it may affect the folks you support. ii. Whenever possible, use virtual machines when testing – Picking up a copy of VMware Fusion or Parallels and running your tests inside VMs running OS X may be what saves you from hosing your own Mac when something unexpected goes wrong. D. Find problems, then solve them – One of the most frequent ways I've learned new things is in passing, while I'm trying to solve a problem. Maybe it's a problem just for me, maybe it's a problem for a lot of people, including me. Maybe it's a problem that's not actually a problem for me, but it's a problem for someone else. Any way you slice it, they're all problems and the journey you take when solving problems is a great way to learn. i. It actually helps my memory – By going through the process of writing up a problem and its solution, I actually remember more details later from memory. One of the best ways to get experience is finding a good mentor and working with them to get the benefit of their own experiences. This may be tough if you're the lone Mac admin in your shop, but you may also be able to find one (or several) online, again via the MacAdmin Slack community or via Twitter, or via meeting someone at a professional conference and then working with them via email or other ways of communicating online. Nobody is perfect, nobody knows everything and failure is always an option. Accept that, and plan how to minimize the consequences to others from your mistakes. I always try to learn from my mistakes, and some days it feels like I'm learning constantly. But I work very hard to make sure others aren't affected by the commission and consequences of my mistakes. It's not only the right thing to do, it will save you time because you'll only have to fix your stuff and not have to fix others' stuff as well. There may be multiple ways to solve your problem; be open to alternate approaches. The important thing is solving the problem and there's usually more than one way. You have to be able to pick up which direction Apple is signaling that it's moving to, and adjust your tools and solutions to match that direction. Sometimes that may mean you have to stop using a tool that's worked for you a long time and pick up a new one to learn from scratch. Be prepared for that possibility and embrace those changes when you see them coming. To close out, welcome to the craft! 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#ifndef __iwl_op_mode_h__ #define __iwl_op_mode_h__ #include <linux/netdevice.h> #include <linux/debugfs.h> struct iwl_op_mode; struct iwl_trans; struct sk_buff; struct iwl_device_cmd; struct iwl_rx_cmd_buffer; struct iwl_fw; struct iwl_cfg; /** * DOC: Operational mode - what is it ? * * The operational mode (a.k.a. op_mode) is the layer that implements * mac80211's handlers. It knows two APIs: mac80211's and the fw's. It uses * the transport API to access the HW. The op_mode doesn't need to know how the * underlying HW works, since the transport layer takes care of that. * * There can be several op_mode: i.e. different fw APIs will require two * different op_modes. This is why the op_mode is virtualized. / /* * DOC: Life cycle of the Operational mode * * The operational mode has a very simple life cycle. * * 1) The driver layer (iwl-drv.c) chooses the op_mode based on the * capabilities advertised by the fw file (in TLV format). * 2) The driver layer starts the op_mode (ops->start) * 3) The op_mode registers mac80211 * 4) The op_mode is governed by mac80211 * 5) The driver layer stops the op_mode / /* * struct iwl_op_mode_ops - op_mode specific operations * * The op_mode exports its ops so that external components can start it and * interact with it. The driver layer typically calls the start and stop * handlers, the transport layer calls the others. * * All the handlers MUST be implemented, except @rx_rss which can be left * out iff the opmode will never run on hardware with multi-queue capability. * * @start: start the op_mode. The transport layer is already allocated. * May sleep * @stop: stop the op_mode. Must free all the memory allocated. * May sleep * @rx: Rx notification to the op_mode. rxb is the Rx buffer itself. Cmd is the * HCMD this Rx responds to. Can't sleep. * @rx_rss: data queue RX notification to the op_mode, for (data) notifications * received on the RSS queue(s). The queue parameter indicates which of the * RSS queues received this frame; it will always be non-zero. * This method must not sleep. * @async_cb: called when an ASYNC command with CMD_WANT_ASYNC_CALLBACK set * completes. Must be atomic. * @queue_full: notifies that a HW queue is full. * Must be atomic and called with BH disabled. * @queue_not_full: notifies that a HW queue is not full any more. * Must be atomic and called with BH disabled. * @hw_rf_kill:notifies of a change in the HW rf kill switch. True means that * the radio is killed. Return %true if the device should be stopped by * the transport immediately after the call. May sleep. * @free_skb: allows the transport layer to free skbs that haven't been * reclaimed by the op_mode. This can happen when the driver is freed and * there are Tx packets pending in the transport layer. * Must be atomic * @nic_error: error notification. Must be atomic and must be called with BH * disabled. * @cmd_queue_full: Called when the command queue gets full. Must be atomic and * called with BH disabled. * @nic_config: configure NIC, called before firmware is started. * May sleep * @wimax_active: invoked when WiMax becomes active. 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3: configure the fw to enter d0i3. return 1 to indicate d0i3 * entrance is aborted (e.g. due to held reference). May sleep. * @exit_d0i3: configure the fw to exit d0i3. May sleep. / struct iwl_op_mode_ops { struct iwl_op_mode (start)(struct iwl_trans trans, const struct iwl_cfg cfg, const struct iwl_fw fw, struct dentry dbgfs_dir); void (stop)(struct iwl_op_mode op_mode); void (rx)(struct iwl_op_mode op_mode, struct napi_struct napi, struct iwl_rx_cmd_buffer rxb); void (rx_rss)(struct iwl_op_mode op_mode, struct napi_struct napi, struct iwl_rx_cmd_buffer rxb, unsigned int queue); void (async_cb)(struct iwl_op_mode op_mode, const struct iwl_device_cmd cmd); void (queue_full)(struct iwl_op_mode op_mode, int queue); void (queue_not_full)(struct iwl_op_mode op_mode, int queue); bool (hw_rf_kill)(struct iwl_op_mode op_mode, bool state); void (free_skb)(struct iwl_op_mode op_mode, struct sk_buff skb); void (nic_error)(struct iwl_op_mode op_mode); void (cmd_queue_full)(struct iwl_op_mode op_mode); void (nic_config)(struct iwl_op_mode op_mode); void (wimax_active)(struct iwl_op_mode op_mode); int (enter_d0i3)(struct iwl_op_mode op_mode); int (exit_d0i3)(struct iwl_op_mode op_mode); }; int iwl_opmode_register(const char name, const struct iwl_op_mode_ops ops); void iwl_opmode_deregister(const char name); /** * struct iwl_op_mode - operational mode * @ops: pointer to its own ops * * This holds an implementation of the mac80211 / fw API. / struct iwl_op_mode { const struct iwl_op_mode_ops ops; char op_mode_specific[0] __aligned(sizeof(void )); }; static inline void iwl_op_mode_stop(struct iwl_op_mode op_mode) { might_sleep(); op_mode->ops->stop(op_mode); } static inline void iwl_op_mode_rx(struct iwl_op_mode op_mode, struct napi_struct napi, struct iwl_rx_cmd_buffer rxb) { return op_mode->ops->rx(op_mode, napi, rxb); } static inline void iwl_op_mode_rx_rss(struct iwl_op_mode op_mode, struct napi_struct napi, struct iwl_rx_cmd_buffer rxb, unsigned int queue) { op_mode->ops->rx_rss(op_mode, napi, rxb, queue); } static inline void iwl_op_mode_async_cb(struct iwl_op_mode op_mode, const struct iwl_device_cmd cmd) { if 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HOME ARTICLES Myanmar's Post-coup Electricity Woes: Stalled Power Plans, Shattered Public Trust A staff member of the Ministry of Electricity and Energy holds a sign with a red ribbon during a protest against the military coup in Naypyidaw on February 5, 2021. (Photo: STR / AFP) Myanmar's Post-coup Electricity Woes: Stalled Power Plans, Shattered Public Trust Published 1 Apr 2022 Khine Win Two years ago, and even a year ago in the aftermath of the 1 February 2021 coup, Yangon was not suffering severe blackouts. While there were sporadic electricity cuts for a few hours a day in some of its townships, electricity supply was more stable and predictable than ten or fifteen years earlier. This experience has left city dwellers wondering what accounts for the severe power cuts now. Myanmar's commercial capital Yangon and other cities in the country are facing severe power outages. Some quarters of Yangon get on-off power for just four hours a day — and the hot and dry season beckons. With the prolonged electricity cuts come water shortages in downtown areas as households cannot pump water to their storage tanks. According to state-controlled media, electricity generation has declined by more than one third, due to three reasons: suspension of two LNG-to-power projects with an installed capacity of 750MW due to rising global LNG prices; the explosion by People's Defense Forces in Kayah State of three power lines supplying 220MW of electricity; and work on pipelines carrying gas from the offshore Shwe Gas Field. Two years ago, and even a year ago in the aftermath of the 1 February 2021 coup, Yangon was not suffering severe blackouts. While there were sporadic electricity cuts for a few hours a day in some of its townships, electricity supply under the Yangon Electricity Supply Corporation (YESC) was more stable and predictable than ten or fifteen years earlier. This experience has left city dwellers wondering what accounts for the severe power cuts now. In fact, these cuts should not have been a surprise. Last July, the Independent Economists for Myanmar (IEM) group completed a report on "Myanmar's Electricity Sector After the Coup", which predicted power shortages. The report stated that the coup created two crises for electricity generation: a short-term financing gap and a longer-term decline in power supply. The government's short-term losses due to users' refusal to pay their bills can amount to trillions of kyat (up to USD 1.5 billion), and in the longer term electricity supply is likely to decline. Projects for gas-fueled power plants rented by the Ministry of Electricity and Energy (MOEE) — mostly on short-term five-year contracts — are affected by land issues and the state's doubtful ability to honour costly payment contracts. In addition, over 4,000 MOEE staff were dismissed after the coup for participating in the Civil Disobedience Movement. Their dismissals will have had a huge impact on grid maintenance, and on the state of the electricity sector as a whole. …many residential users have refused to pay bills as a form of protest. Bill collection rates plummeted to an abysmal 2-3 per cent in Yangon and Mandalay. Financing is always a big challenge for the sector. It can be considered a legacy issue dating from the Burma Socialist Programme Party government era (1962-1988), which extended subsidies to all public services. The inability to achieve cost recovery and the widening financing gap due to increasing electricity consumption bring risks that make independent power producers (IPPs) reluctant to enter the Myanmar market. In 2017, annual losses from subsidies amounted to US$400 million, according to the law firm VDB Loi. The IEM report also noted that electricity tariff reforms in 2002, 2004 and 2006 were too small and too late. Furthermore, they targeted industrial and commercial users when it was residential demand that was growing faster. Residential consumption accounted for 60 per cent of total power demand in 2018. 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Justia › US Law › Case Law › New Mexico Case Law › New Mexico Court of Appeals Decisions › 1976 › State v. Bloom State v. Bloom 561 P.2d 925 (1976) STATE of New Mexico, Plaintiff-Appellee, v. Frank BLOOM and Ralph Mikorey, Defendants-Appellants. Nos. 2121, 2122. Court of Appeals of New Mexico. 926 Toney Anaya, Atty. Gen., Ralph W. Muxlow, Asst. Atty. Gen., Santa Fe, for plaintiff-appellee. Dahl L. Harris, Rosenberg & Harris, Albuquerque, for defendants-appellants. HENDLEY, Judge. Bloom was convicted of possession of marijuana contrary to § 54-11-23(B)(3), N.M.S.A. 1953 (Repl. Vol. 8, pt. 2, 1962, Supp. 1975), aggravated assault upon a police officer contrary to § 40A-22-21(1), N.M.S.A. 1953 (2d Repl. Vol. 6, 1972) and escape from the custody of a peace officer contrary to § 40A-22-10, N.M.S.A. 1953 (2d Repl. Vol. 6, 1972). Mikorey was convicted of the same count of possession of marijuana and escape from custody charges, and also of battery upon a peace officer contrary to § 40A-22-23, N.M.S.A. 1953 (2d Repl. Vol. 6, 1972). Both defendants appeal asserting: (1) the trial court erred in refusing to suppress the marijuana seized because the seizure was a result of an illegal stop, arrest and seizure; (2) the police officer was not in the lawful discharge of his duties when he arrested the defendant; and (3) the marijuana conviction should be reversed for failure of the state to disclose pursuant to Rule 27 of the R.Cr.P. Defendants' motion to suppress was on the grounds that the "stop, search, seizure, and arrest was made without the necessary probable cause." The following testimony is taken from the motion to suppress hearing and is taken solely from Patrolman Williams' testimony. We set forth the testimony as reported as any attempted summary would be unfair. At approximately 3:00 p.m. on January 27, 1975 Patrolman 927 Williams, New Mexico State Police was conducting a road block checking driver's licenses and registration certificates. Direct examination of Williams by the state. "Q Okay, now, would you tell us what you were set up or instructed, or what you were actually doing out there in making the checks, how you conducted the checks, and so on. You stated you were looking for driver's license, stolen cars, marijuana, all of it, but what were you actually doing then in looking for these things, the next car that came? "A That's what I was looking for. "Q Okay. All right, lets take the next car that you said you checked. What did you do with reference to that car? "A Driver's license-registration, like I said. I don't remember what car it was or who it was or I don't even think I searched it, but I might have. I don't know, I mean searching, open the trunk and look in it, I don't call that searching. "Q Okay, have you ever opened anyone's trunk and looked in their trunk without asking their consent? "A No, sir. "Q Or at least whether it's a valid search or not, that you felt there was reason to make such a search? "A I would have no reason to search it if I didn't think I had a valid reason. "Q Then with reference to that car that you had checked out, go ahead and tell us again, chronologically, the way you remember it happening, up to the time the vehicle in which the def	-1.287064	-0.52942	-0.581692	0.061518	[ -1.4267712955562228, -1.1473575080404756 ]	[ -0.6055212743315715, -0.4533178449202455 ]	[ -0.9012587509180581, -0.2621260125212222 ]	[ -0.18301129922664197, 0.3060463112049002 ]	1,024	[ 512, 512 ]	[ 3387, 423, 29871, 30405, 3148, 7927, 29871, 30405, 11733, 7927, 29871, 30405, 1570, 12568, 11733, 7927, 29871, 30405, 1570, 12568, 9245, 310, 2401, 29872, 1338, 3826, 12112, 29871, 30405, 29871, 29896, 29929, 29955, 29953, 29871, 30405, 4306, 325, 29889, 11447, 290, 13, 2792, 325, 29889, 11447, 290, 13, 29945, 29953, 29896, 349, 29889, 29906, 29881, 29871, 29929, 29906, 29945, 313, 29896, 29929, 29955, 29953, 29897, 13, 19713, 310, 1570, 12568, 29892, 13494, 524, 2593, 29899, 2052, 1808, 29872, 29892, 325, 29889, 4976, 350, 3927, 6488, 322, 23438, 13803, 487, 29891, 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endant, Mikorey, was driving came by. "A Well, I just flagged them down and checked their driver's license. Mikorey, he was driving. I asked him for driver's license and registration and he handed me a driver's license and a rental contract. "Q All right, at that point was there any conversation about it being a rental car? "A No, sir, I could see that with the contract. "Q All right. "A I told him to pull over to the side, then I had some more traffic backed up, I think, and I waved them on by, probably checked one more, two more cars, I don't know, you know, driver's license, registration. "Q Okay, and as you approached the window this time, do you recall what was said by you and by the defendant? "A Yeah, I asked Mr. Mikorey, I asked him what he had in the trunk. "Q Okay, why did you ask him that? "A Why? Cause I suspected him of hauling marijuana. Why at that point? "A Well, I could, I thought I could smell it. I didn't know for sure if I could smell it or not. I smelled what appeared to be marijuana, but I didn't know. "Q Did you observe anything about the automobile? "A Well, yes, it was heavily loaded, had a bunch of big paintings and stuff in the back seat, you know, which could have fit in the trunk. "Q Okay, and you asked him then what he did have in the automobile? "A Yes, I asked him, I said, what he had in the trunk of the car. "Q And he answered, to the best of your recollection, by what? "A Luggage, clothes. "Q And what did you do then? "A I said, `Do you mind if I take a look?' [in the trunk] "Q And how did he respond? "A He said, `No.' So he got out of the car, walked around to the trunk, started to open it, and I told him, I said, `You realize you don't have to open the trunk.' And he wanted to know why I wanted to look in *928 there, and I told him that we was looking for marijuana, and I said, `We could go to town and get a search warrant,' whatever he it would probably be better for him if we did. "Q If you did what? "A Went to town and got a search warrant. "Q All right, did you, up to that point, had you made any well, had the defendant asked what would happen if he did not had you made any statements as to what would happen if he did not let you look in the trunk, anything of this nature? "A No, he never denied me that I couldn't look in the trunk. "Q Okay, so the trunk then was opened. Who opened it? "A Mikorey. "Q And what happened once the trunk was opened? "A Okay, I asked him what he had in the suitcases and he said, `Clothes,' and I said, `What do you have in the gold suitcase?' which was setting on top, and he said, `Nothing.' I said, `Would you open it?' He opened, he pulled it out of the car first and set it on the ground. "Q Okay, was did he make any statement when you said, `Would you open it?' did he make any statement or "A No, he didn't. "Q shake his head? "A He didn't want to open it, but he didn't make any statements or anything. He hesitated, and so he picked it back up and set it in the trunk of the car, and I said, `Are you going to open that for me?' And he said, `Okay.' So he opened it and there was some marijuana residue in there. "Q All right, anything else in the trunk other than the marijuana, or substance you believed to be marijuana? "A Yes, sir, I think there was two more suitcases, I believe, and a green, I don't remember what color it was, I think it was green trunk, footlocker. "Q Okay, but was the gold suitcase, was it empty other than the residue that you have described? 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, sir. "Q And approximately how much residue when you, when we talk of residue, how much are you talking about? How much did you see in that gold suitcase? "A Not very much, you know, just a little bit on the bottom. "Q All right, not very much. Can you "A Well, like "Q be a handfull? "A Like a baggie full, or something. "Q As much "A I don't know if it was that much. Approximately a baggie if it was put together? "Q All right, upon the trunk being opened, did you receive any other essential sensation, anything come to your attention upon the trunk being opened? "A Sure. I could smell the marijuana from the trunk. "Q Okay. "A I knew it wasn't that what I smelled in that suitcase, I knew it wasn't that. "Q Okay, so when you, in the trunk, what I refer to as the Mikorey automobile, there was an odor, a definite odor that you recognized. "A Yes, when the trunk was opened." Cross-examination of Williams by defendants. "Q Okay, now, at the time that you stopped the Mikorey vehicle, did you have any reasonable cause to believe that that vehicle was unsafe or not equipped as required by law? "A No, I knew it was hauling marijuana, or something, there was something wrong with it. *929 "Q Okay, did you have any reason to believe that its equipment was not in proper adjustment or repair? "A No, I'm not a mechanic. "Q Okay, did you have any reason to believe that the driver did not have a valid license or registration? "A That's why I asked him, to see if he did have. "Q I see. Did you have any reason to believe that the automobile was stolen? "A No, I knew it was a rent car, a rental car. I suspected it, being a rental car. "Q Then why did you stop it? "A Why did I stop him? "Q Yeah. "A Because I figured he was hauling marijuana. "Q This is before you, before you even approached the car? "A Yeah. "Q Now, you said that you do not search all the cars unless you have reason to, right? "A Right. "Q And that day did you search some of the other cars? "Q I see. What were the reasons that you searched those other cars? "A Like one I thought was a stolen vehicle, which I had run it through on the computer, but it come back that it wasn't stolen, but like California, they don't enter their vehicles until 24 hours after they have been missing and they can be further than here in 24 hours and not ever be entered in the computer, and I check them, see if their spare tire and stuff are in there. You know, usually, somebody steals a car, they got no money, so they take the spare tire out and jacks and sell them. "Q Well, did you have any reason to believe that any of the cars that you searched were, in fact, stolen? "A Yeah, I just said I did. "Q Okay, what led you to believe that they might have been stolen? "A By the way the people act, by the car they are driving. You take a `skroag' driving a Lincoln Continental, a ten thousand dollar car and he don't even have shoes to put on, something wrong. "Q A what? What did you call "A Hippie, skroag, whatever. "Q (Continuing by Mr. Rosenberg.) Did you encounter any vehicles like that that day? "A Oh, yeah, I encounter a lot of them. "Q Did you stop them and search them? "A Oh, some of them I did. I can tell whether they are hauling dope, usually. "Q So, then the reason that you signalled to Mr. Mikorey to stop at that roadblock is because you suspected he was hauling dope? "A Uh huh. "Q And what was it about that car, its appearance as it approached you that led you to believe it was hauling dope? "A Rent car. Nearly every car we pick up hauling marijuana is a lease vehicle. 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I see. Do you every encounter any leased vehicles that don't have marijuana? "A No, I haven't. "Q Or do you just stop the lease cars that have marijuana and let the lease cars that don't have marijuana go by? "A Well, yeah. Why would I want to stop the ones that didn't have marijuana? "Q What was it about this car that led you to believe that it was a lease car before you stopped it? "A I can tell a lease car. "Q What is it about a car that "A Well, all of them has got a little sticker in the window, and some of them has got them up behind the mirror or on the bumper. "Q I see. And where did this car have its sticker? 930 "A I think it was on the left or right side of the windshield up at the top. "Q And what did it say? "A It's just got numbers on it. "Q And that's what led you to believe that it was a rent car? "Q And that it was hauling marijuana. "A Yes, sir. That, and then the two people in the car. "Q What was it about the two people in the car? "A They just looked like dope haulers. "Q Okay, what do dope haulers look like? "A Just like that. "Q Would you tell the Court, would you describe to the Court what their appearance was on the day in question that led you to believe that they were dope haulers. "A I just told you. "Q What was it? "A Well, they just look like dope haulers. "A I got my own way of telling. "THE COURT: How would I know what to look for if I were looking for a dope hauler, Mr. Williams? "THE WITNESS: Well, your Honor, you would have to go through the State Police school and be out on the highway and know, you can tell these people. I mean, you have to do it with experience, you just, you couldn't just jump out there say that guy, I think, is hauling dope. "THE COURT: Go ahead. "Q (continuing by Mr. Rosenberg) When in your State Police school did they tell you how to identify dope haulers? "A No, like I said, it comes with experience. "Q I see. Was it their age? "A No, I didn't know how old they was. "Q Okay, was it their length of hair? "A No. "Q Was it the clothes they were wearing? "A No. It was by the way they acted. Like I said, I got my own way of telling which you wouldn't have. "A You know, I can't explain it to you. "Q So you, you knew before that car even came to a stop, you felt in your own mind it was hauling "Q dope? "A I had a good idea it was when I found out it was a rent car, lease car. "Q And there was something about the people in the car that you can't really describe to us that you knew? "A Sure. "A Nervous. "Q Who was nervous? "Q He was nervous? "A I never did talk to Bloom at the initial contact. "Q What would you have done if Mikorey hadn't let you look in his trunk? "A What would I have done? "A I would have probably brought him to town and obtained a search warrant. "Q Did you tell him that? "A No, he never did tell me I couldn't look in there. "Q Okay. What purpose were you there originally on the highway, for what purpose were you there originally on the highway? "A Like I said, we was checking for stolen cars, driver's license, registration checks, equipment checks, marijuana. "Q Just "A Pills, we pick up a lot of pills. "Q I see. Just more or less anything you could find? "A Anything that's illegal. 931 "Q That you could find. "A Yeah. We usually find it, you know, if it's illegal. 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block. "Q Now, after Mr. Mikorey gave you his driver's license and registration, was there anything about those that appeared to be in violation of any law or statute, Motor Vehicle Code? "A No, except Mr. Mikorey said the lease contract had a due date on it and it didn't, it was an indefinite contract." Re-direct examination. "Q Okay, is this a factor in your conclusion that this, as you stated, figured he was hauling marijuana? Is the rental car existence, is that a, a factor? "A Yes, sir, because they rent these cars. That's the way, this way we can't confiscate them. "Q All right, based on your experience, then, that's a very common occasion for marijuana to be hauled in rental cars. "A Yes, sir, that's in, anybody picks up marijuana, most of the arrests are made out of rental vehicles. "Q Okay, now, you mentioned in your direct examination the fact that the car was heavily loaded in the rear. Is that a factor? "A Well, it was loaded, it wasn't heavily loaded. I mean it wasn't setting down on the ground, but I could tell there was something in the trunk, either that or he had real bad shocks, one of the two. "Q Okay, and you have also mentioned seeing clothes and pictures and this type thing in the back seat. Is that one of the factors that you might put together with the others to justify some seeking out or further "A Well, I figured, you know, them pictures, they could have put them in the trunk. There had to be something in the trunk, where the pictures wouldn't go. I wouldn't think they would haul them in the back seat. "Q In other words, if they have marijuana in the trunk, they would have to put their clothes and other objects in the back seat? "A Yes, sir. "Q So all these combinations are factors, is that correct? "A Yes, sir. "Q Plus, you stated the way they acted when they see a police officer is am I quoting you right there, is that a factor? "A Yes, sir, they get nervous. "Q Okay, do you find that a normal tourist, say, upon being stopped by police officer gets nervous? Are you talking about something different, or can you elaborate a little? "A No. Like I said, lot of them don't get nervous if you stop them and give them a ticket, they don't get real nervous. May get a little mad, but they don't get nervous." Defendants' motion to suppress was based on the fact "... [t]hat said stop, search, seizure and arrest was made without the necessary probable cause to support the actions of Officer Williams." The trial court denied the motion to suppress and "... found that the arrest, search and seizure occurring on January 27, 1975, was not an unreasonable search and seizure as defined by the Constitution of the United States." Subsequently, defendants filed a motion asking the trial court to reconsider its ruling on defendants' motion to suppress together with a trial brief which reemphasized the fact that Patrolman Williams was "... selectively stopping vehicles based on past experience when he saw `scrods', `hippies', `longhairs' and rental cars, etc... ." The motion to reconsider was also denied. We first consider the basic authority of Officer Williams to conduct a driver's license and vehicle registration check. The two following statutory sections are pertinent. Section 64-3-11, N.M.S.A. 1953 (2d Repl. Vol. 9, pt. 2, 1972) states in part: *932 "... Every such registration evidence or duplicates thereof certified by the division shall be exhibited upon demand of any police officer." Section 64-13-49, N.M.S.A. 1953 (2d Repl. Vol. 9, pt. 2, 1972) states: "... License to be carried and exhibited on demand. Every licensee shall have his operator's or chauffeur's license in his immediate possession at all times when operating a motor vehicle and shall display the same upon demand of a justice of the peace, a peace officer, or a field deputy or inspector of the division. 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charged with violating this section shall be convicted if he produces in court an operator's or chauffeur's license theretofore issued to him and valid at the time of his arrest." Compare the cases of United States v. Cupps, 503 F.2d 277 (6th Cir.1974); Morgan v. Town of Heidelberg, 246 Miss. 481, 150 So. 2d 512 (1963); Murphy v. State, 194 Tenn. 698, 254 S.W.2d 979 (1953); Cox v. State, 181 Tenn. 344, 181 S.W.2d 338 (1944) and State v. Severance, 108 N.H. 404, 237 A.2d 683 (1968) and cases cited therein regarding statutes similar to New Mexico. No New Mexico cases have dealt directly with §§ 64-3-11, supra, 64-13-49, supra. See State v. Lewis, 80 N.M. 274, 454 P.2d 360 (Ct.App. 1969); State v. Slicker, 79 N.M. 677, 448 P.2d 478 (Ct.App. 1968). See also United States v. Fallon, 457 F.2d 15 (10th Cir.1972). However, in United States v. Jenkins, 528 F.2d 713 (10th Cir.1975) the court stated: "In stopping Jenkins' vehicle the patrolman was acting pursuant to 64-3-11 and 64-13-49, New Mexico Statutes Annotated. 64-3-11 provides that every owner of a vehicle shall exhibit his vehicle registration papers `upon demand of any police officer.' 64-13-49 provides that every driver shall display his driver's license `upon demand of a justice of the peace, a peace officer, or a field deputy or inspector of the division.' However, even though the patrolman in the instant case may well have been acting in accord with New Mexico law, his actions must still comport with the requirements of the Fourth Amendment to the United States Constitution... ." We further note that there is support for the statutory authority granted by footnote 8, in United States v. Brignoni-Ponce, 422 U.S. 873, 95 S. Ct. 2574, 45 L. Ed. 2d 607 (1975) wherein the court stated in part: "... Our decision thus does not imply that state and local enforcement agencies are without power to conduct such limited stops as are necessary to enforce laws regarding driver's licenses, vehicle registration, truck weights, and similar matters." Compare also United States v. Biswell, 406 U.S. 311, 92 S. Ct. 1593, 32 L. Ed. 2d 87 (1972) where the court held, with regard to inspecting records and a storeroom of a federally licensed gun dealer, that where regulatory inspections further urge federal interests and the possibilities of abuse and threat to privacy are not of impressive dimensions, the inspection may proceed without a warrant wherein specifically authorized by statute. We believe that the same rationale applies to the above quoted statutes. Here there is an urgent state interest involved. The New Mexico State Police Report for 1974, page 63, states that there is a motor vehicle theft in New Mexico every two hours and thirty-six minutes. It further states at page 9 that there was a total of 39,471 traffic accidents in New Mexico of which 10,463 were investigated by the State Police. The checking of drivers licenses will tend to protect the public in that it can keep many unsafe drivers off the highways. City of Miami v. Arnovitz, 44 So. 2d 78	-0.691256	-0.041473	-0.421909	0.839327	[ -1.3391120681003021, -0.04339911226747472 ]	[ -0.6610307603521729, 0.5780842179141524 ]	[ -1.1320566842280264, 0.2882382899871642 ]	[ 0.48814222998260215, 1.190512202410881 ]	1,024	[ 512, 512 ]	[ 20139, 411, 5537, 1218, 445, 4004, 4091, 367, 7602, 18186, 565, 540, 13880, 297, 8973, 385, 5455, 29915, 29879, 470, 521, 28411, 5411, 29915, 29879, 19405, 29220, 300, 974, 487, 16610, 304, 1075, 322, 2854, 472, 278, 931, 310, 670, 22564, 1213, 13, 6843, 598, 278, 4251, 310, 3303, 3900, 325, 29889, 10406, 407, 29879, 29892, 29871, 29945, 29900, 29941, 383, 29889, 29906, 29881, 29871, 29906, 29955, 29955, 313, 29953, 386, 25079, 29889, 29896, 29929, 29955, 29946, 416, 20549, 325, 29889, 8421, 310, 27300, 2552, 29892, 29871, 29906, 29946, 29953, 4750, 29889, 29871, 29946, 29947, 29896, 29892, 29871, 29896, 29945, 29900, 1105, 29889, 29871, 29906, 29881, 29871, 29945, 29896, 29906, 313, 29896, 29929, 29953, 29941, 416, 7487, 11461, 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4 (Fla. 1959). In view of the foregoing, we hold that the above quoted statutes grant the police the unquestioned good faith right to detain motor vehicles for the purposes specified therein. Compare Commonwealth v. Swanger, 300 A.2d 66 (Pa. 1973) affirmed on reargument, 453 Pa. 107, 307 A.2d 875 (1973). *933 However, the actions of the police must be in conformity with the constitutional requirements of the Fourth Amendment. See Carroll v. United States, 267 U.S. 132, 45 S. Ct. 280, 69 L. Ed. 543 (1925); United States v. Jenkins, supra. When the detention permitted by the statute becomes a mere subterfuge or excuse for some other purpose which would not be lawful the actions then become unreasonable and fail to meet the constitutional requirement. Murphy v. State, supra; Morgan v. Town of Heidelberg, supra; Coston v. Mississippi, 252 Miss. 257, 172 So. 2d 764 (1965). Compare City of Miami v. Arnovitz, supra. In reviewing the record of the motion to suppress we have no doubt that the stopping of defendants' vehicle and requesting the driver's license and registration was merely an excuse to go beyond the sanctions permitted by the statute as viewed from the constitutional mandate. One cannot do by indirection that which is directly prohibited. We are unwilling to sanction such conduct. The detention, under the record of this case, was a mere subterfuge and cannot be condoned. The motion to suppress should have been granted. In so holding we are not avoiding the traditional standards of appellate review. State v. Bidegain, 88 N.M. 466, 541 P.2d 971 (1975). However, there are certain cases where the traditional approach would be closing one's eyes to the realities of the situation. We feel the present record presents such a case. The cold sterile record on appeal speaks with clarity and certainty as to the realities of the reason for the detention. Any other approach by us would be "... [a]phlegmatic detachment of such magnitude ... [which] boggles the mind." Mares v. State, 83 N.M. 225, 490 P.2d 667 (1971) reversing State v. Mares, 82 N.M. 682, 486 P.2d 618 (Ct.App. 1971). Lawful Arrest After Patrolman Williams discovered the marijuana he placed Mikorey under arrest and attempted to handcuff him. Bloom then got out of the car and came toward Williams and said: "What's going on?" Officer Williams told Bloom that he too was under arrest for possession of marijuana over eight ounces. As Officer Williams reached over to grab defendant Bloom's hand, Bloom jerked away. It was at this time that Bloom jerked Officer Williams' pistol out of his holster. Officer Williams grabbed for the pistol and Mikorey pushed the officer from behind and knocked him off his balance. Bloom then stepped back about four or five feet and told Officer Williams that he was going to kill him. Bloom then told Mikorey to get Officer Williams' radio mike and car keys. Mikorey then walked over to the police car, and pulled out the mike and took the car keys. Defendants Mikorey and Bloom then jumped into their car and drove off. The defendants were rearrested at a later time. There may be cases where "... in the lawful discharge of his duties . ." there is a distinct question apart from the validity of the arrest. State v. Frazier, 88 N.M. 103, 537 P.2d 711 (Ct.App. 1975). In the instant case whether the arrest was valid depends on whether the officer was "... in the lawful discharge of his duties... ." 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." The powers and duties of the state police are prescribed by statute. Section 39-2-17(a), N.M.S.A. 1953 (2d Repl. Vol. 6, 1972) states: "... They shall be conservators of the peace within the state of New Mexico, with full power to apprehend, arrest and bring before the proper court all law violators within the state of New Mexico." (Emphasis Ours) Possession of marijuana is a violation of the law. Section 54-11-23(B)(3), supra. Although we have held that the marijuana must be suppressed, because the search and seizure was the fruit of the illegal detention, we nonetheless hold that the arrests by the officer, after smelling and seeing the marijuana, was in the "lawful discharge of his duties." To hold otherwise would place the officer in the position of not being able to seize *934 obvious known contraband even though he was not lawfully in the area of the contraband. The remedy for the seizure is suppression. That, however, does not negate a lawful arrest under the facts of this case. The arrest was legal. But the convictions following such arrest would be based on nonadmissible evidence (the marijuana seized). Those convictions must be reversed. Escape from Custody of a Police Officer Section 40A-22-10, N.M.S.A. 1953 (2d Repl. Vol. 6, 1972) states in part: "... Escape from custody of a peace officer consists of any person who shall have been placed under lawful arrest for the commission or alleged commission of any felony, unlawfully escaping or attempting to escape from the custody or control of any peace officer." The issue here necessarily turns upon the question of "... who shall have been placed under a lawful arrest... ." As we have heretofore held the arrests were lawful. Thus, the defendants' convictions of escape from custody are affirmed. State v. Lopez, 79 N.M. 235, 441 P.2d 764 (1968); State v. Martinez, 79 N.M. 232, 441 P.2d 761 (1968). Having held the seizure illegal we do not reach defendants' third issue relating to disclosure. Accordingly, the convictions of both defendants of possession of marijuana are reversed. The conviction of aggravated assault upon a peace officer by defendant Bloom and battery upon a police officer by defendant Mikorey, and of escape from custody of a police officer are affirmed. IT IS SO ORDERED. HERNANDEZ, J., concurs. WOOD, C.J., dissenting in part and concurring in part. WOOD, Chief Judge (dissenting in part and concurring in part). The majority hold that the officer illegally stopped and detained defendants. I disagree. The officer's testimony is contradictory. As to the initial stop, the officer testified defendants' car was stopped because the officer figured defendants were hauling marijuana. The officer also testified that he was manning a general roadblock, checking driver's licenses, car registrations, checking for stolen cars, anything illegal. The evidence is clear that other vehicles were being stopped and checked. A Marine AWOL had been apprehended and was in the officer's car when defendants' car was stopped. As to having defendants pull off the road and wait, again the evidence is in conflict. The officer indicated this was done because defendants looked like dope haulers and the officer "figured" marijuana was being hauled. On the other hand, the officer testified he was suspicious that marijuana was being hauled because the car was a lease car, the way the car was loaded, the nervous way the defendants acted and because the officer thought he smelled marijuana, although he was not sure. As to the opening of the trunk, the evidence is again contradictory. The officer's testimony that Mikorey consented is not directly contradicted. 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_Emotional management is a vital life skill to learn. It is such a challenge for most people to maintain an even emotional keel throughout the course of life. Often, the imbalance becomes great enough to be called depression._ Transforming Depression _is an excellent tool. It presents a wonderful mix of compassion, science and personal stories to teach emotional management techniques that are easy and backed by hard science. We as care providers should read this book to better understand ourselves and our patients. Patients should use this book as an extension of therapy, reviewing it as they stretch and grow out of the darkness. It's not just another self help book!_ —Wendy Warner, MD, FACOG, president of the American Board of Holistic Medicine and founder and medical director of Medicine In Balance, LLC _Using the HeartMath tools in conjunction with the emWave technology has offered a sense of relief for Duke Medicine's oncology inpatient population. Patients have reported not only a reduction in their amount of perceived stress, but an overall lifestyle change has been achieved. They have learned to change the way they view their stressors, resulting in a reduction of depression symptomatology. HeartMath tools are the only ones I have used that continue to assist the patients long after their discharge—a gift that keeps on giving._ —Kristy L Everette, LRT/CTRS, oncology recreation therapy coordinator at the Duke Comprehensive Cancer Center at the Duke University Medical Center _I love the profound work that HeartMath is doing and I'm grateful for their important contributions to society. They have identified the real power of the heart._ Transforming Depression _is very effective—it helps people remove the blocks they couldn't address before and bring more peace to their lives._ —Marci Shimoff, author of _Happy for No Reason_ and coauthor of _Chicken Soup for the Woman's Soul_ _HeartMath's potential for healing mental health issues continues to amaze me! After many years of using HeartMath in my psychotherapy practice, the tools in this book continue to prove extremely effective in working with struggling and depressed youth, many of whom are living in dire situations. My clients have demonstrated an overall improvement in functioning, and a sharp decrease in depression symptoms. Best of all, my clients are in charge of the process of transformation and they use HeartMath's skills every day in their lives no matter what their life circumstances are!_ —Steve Sawyer, LCSW, SAC, CCS, APSW, CSIT, licensed psychotherapist and substance abuse counselor _This HeartMath solution is very effective for treating depression. By learning how to focus on the heart and perceive more from the heart, patients with depression see the possibility of how to change their feeling and thinking—the core of their problem. This is a very useful book for both patients and professionals._ —Charly Cungi, MD, physician in private practice in Rumilly, France _In my many years of teaching physicians, nurses and patients how to manage their emotions, I have found no tools more effective than HeartMath. As depression has a significant impact on health, everyone should pay attention to this book._ —Lee Lipsenthal, MD, ABHM, former medical director of the Ornish Heart Program and founder of Finding Balance in a Medical Life _Childre and Rozman provide a remarkably clear and succinct explanation for the growing impact of depression on our mental and physical health. Although their proposed interventions will take practice, the case histories are provocative, their practical advice is invaluable, and the supporting evidence is compelling._ —Paul B. Hofmann, Dr.P.H., president of Hofmann Healthcare Group and former director of Stanford University Hospital and Clinics and executive vice president and chief operating officer of the Alta Bates Corp. _For a long time, we doctors have known that depressed patients tend to have more heart disease and vice versa. Psychiatrists and other specialists are becoming more and more aware of the necessity to pay attention to this fact in treatment as well as prevention strategies. I find_ Transforming Depression _a promising approach to self-help for patients with depressed feelings or patients who are under life stress. The focus on heart-related processes can be of high clinical significance._ —Dr. Christina M. van der Feltz-Cornel	1.69061	0.16624	2.063607	0.378885	[ 1.7947053134488617, 1.5865146482410502 ]	[ 0.08387072947267007, 0.2486085589531642 ]	[ 2.1295492744161435, 1.9976647410961617 ]	[ 0.2280052031573137, 0.5297641542746483 ]	1,024	[ 512, 512 ]	[ 259, 13, 29918, 6026, 327, 1848, 10643, 338, 263, 27131, 2834, 19911, 304, 5110, 29889, 739, 338, 1316, 263, 18766, 363, 1556, 2305, 304, 7344, 385, 1584, 23023, 1848, 1589, 295, 10106, 278, 3236, 310, 2834, 29889, 438, 15535, 29892, 278, 527, 5521, 749, 7415, 2107, 3307, 304, 367, 2000, 316, 2590, 3032, 4103, 689, 292, 897, 2590, 903, 275, 385, 15129, 5780, 29889, 739, 22981, 263, 20695, 6837, 310, 752, 465, 291, 29892, 10466, 322, 7333, 15874, 304, 6860, 23023, 1848, 10643, 13698, 393, 526, 4780, 322, 1250, 287, 491, 2898, 10466, 29889, 1334, 408, 2562, 1326, 11376, 881, 1303, 445, 3143, 304, 2253, 2274, 20278, 322, 1749, 22069, 29889, 4121, 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is, psychiatrist and epidemiologist with the Netherlands Institute of Mental Health and Addiction _HeartMath leads the field again in providing an approach to depression that guides us beyond the conventional, reductionistic, neurobiological approach (anti-depressant medication)._ Transforming Depression _provides options that work with the body (and mind and spirit) in assisting people to identify and engage in powerful self-regulation skills to re-balance the body and autonomic nervous system, re-connect with heart and spirit, and re-establish a natural state of happiness and health. I recommend it highly!_ _—Timothy Culbert, MD, FAAP, developmental/behavioral pediatrician and medical_ director of the Integrative Medicine Program of the Children's Hospitals and Clinics of Minnesota _Childre, Rozman and the researchers at Heartmath continue to be at the forefront of our understanding of the power of the body to heal the mind. In twenty-three years of treating thousands of patients with anxiety and depression I have yet to encounter a more powerful and user friendly technology. Psychology and psychiatry owe a debt of thanks to Heartmath for helping us find a path through the challenges of today's world._ —Christian R. Komor, Psy.D., founder of the OCD Recovery Centers of America and author of _The Power of Being_ Transforming Depression _offers a revolutionary approach of simple heart coherence exercises, backed up by cutting edge research that provides an effective solution for the modern depression epidemic. It demonstrates how HeartMath techniques can reset dysfunctional patterns in the emotional response system of the body. In every culture and religion the heart is known to be the center of the spirit, and of love, care, appreciation, kindness and compassion. This has been validated by scientific research outlined in the book. We now know that the heart is more than a pump; it has a brain, it is a hormone producing gland, and its electrical field synchronizes the rest of the body—including the brain and especially the emotional brain. This book is a wonderful antidote to the dominant paradigm of drug therapy for depression, which has failed to deliver a solution to the problem. Ordinary people can pick up this book, which is written without obscure tribal psychological language, and empower themselves to develop mastery of their depressive condition by practicing the tools and techniques provided._ —Patrick G. Coll, MD, MB, FRCPC, clinical assistant professor at the University of Calgary Department of Psychiatry. _Heart rate variability biofeedback (HRVB) is a relatively new method that helps people to stimulate some of the body's own homeostatic reflexes, and thus appears to enable the body to control a variety of emotional and physical disorders, particularly those that are affected by stress. This book describes an approach to HRVB developed by people at the Institute of HeartMath, in which HRVB is combined with techniques of emotional imagery and retraining to treat depression and other negative emotions. This use of emotional imagery is consistent with findings that induction of positive emotions, such as self-acceptance and appreciation, increases heart rate variability, while simultaneously decreasing depression, anger, anxiety, and other negative emotions. There is ample evidence that heart rate variability is diminished in states of depression. Several studies from my laboratory have shown large decreases in depression when people practice this method over several months. Depression is a widespread illness that causes misery to millions, out of proportion to the more transient sadness that inevitably accompanies troubling life events that affect us all. People who suffer from it will find useful information in this book that may help them to control this debilitating problem._ —Paul Lehrer, Ph.D., past president of the Association for Applied Psychophysiology and Biofeedback and professor of psychiatry at the University of Medicine and Dentistry of New Jersey—Robert Wood Johnson Medical School in Piscataway, NJ (Dr. Lehrer's remarks are solely his own and do not imply an endorsement of this book by UMDNJ.) Transforming Depression _shows a new application for the by-now familiar HeartMath tools. 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ias, and post-traumatic stress disorder. This book addresses the use of the tools in depression. The authors make clear the various kinds of depression and the other important biological and psychological treatments available. The tool, Notice and Ease, provides a valuable way to honor any feeling state before using the emotion-shifting Power of Neutral and Quick Coherence tools. Valuable guidance concerning lifting longer term depression should be a helpful addition to other cognitive-behavioral treatment regimens. In important ways, HeartMath Tools contribute to a new discipline, mindfulness-based CBT. This contribution should inform practitioners and sufferers alike."_ —Walter Todd Davison, MD, training and supervising psychiatrist with the Wisconsin Psychoanalytic Institute and the Chicago Institute for Psychoanalysis and author of _Trust the Forc_ e and _Life After Psychotherapy_ _The professionals at HeartMath have done it again._ Transforming Depression _is yet another powerful resource for health care professionals to assist clients change their unhappy, stressful and overwhelmed lives into authentic lives filled with positive emotion. In my work with breast cancer patients, the effects of HeartMath techniques have been remarkable._ Transforming Depression _is yet another invaluable component to the body of scientific literature that can be used to empower these women and allow them to change their lives._ —Diane Groff, Ph.D., LRT/CTRS, licensed recreational therapist, assistant professor at the University of North Carolina at Chapel Hill, and codirector of the Get REAL & HEEL Breast Cancer Program _Heartmath is a refreshing alternative to the prevailing view that to get free of depression we must either take medication or talk (and talk, and talk!) our way out of it. My clients in many countries report that Heartmath offers valuable tools for clearing current depression and other negative emotions as they come up. They use these tools as stand-alone self-help practices, and also to optimize the effect of innovative trauma-based treatments such as EMDR and the energy psychotherapies._ —John Hartung, Psy.D., codirector of the Bodymind Integration Institute of Singapore and author of _Reaching Further_ Transforming Depression i _s an effective easy-to-read book explaining the effects of stress on health. It eloquently presents the highly effective HeartMath techniques to achieve heart/brain coherence in a way that can be easily applied by all. Definitely a worthwhile read!_ —Eric I. Hassid, MD, medical director of the Institute for Restorative Health, board certified in neurology by the American Board of Psychiatry and Neurology, and member of the American Academy of Neurology Publisher's Note _This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance or counseling is needed, the services of a competent professional should be sought._ HeartMath, Heart Lock-In, and Cut-Thru are registered trademarks of the Institute of HeartMath. Quick Coherence and emWave are registered trademarks of Quantum Intech, Inc. Notice and Ease, Power of Neutral, and Attitude Breathing are registered trademarks of Doc Childre. Distributed in Canada by Raincoast Books Copyright © 2007 by Doc Childre and Deborah Rozman New Harbinger Publications, Inc. 5674 Shattuck Avenue Oakland, CA 94609 www.newharbinger.com All Rights Reserved Acquired by Catharine Sutker; Cover design by Amy Shoup; Edited by Elisabeth Beller * * * Epub ISBN: 9781608825196 The Library of Congress has cataloged the print edition as: Childre, Doc Lew, 1945- Transforming depression : the Heartmath solution to feeling overwhelmed, sad, and stressed / Doc Childre and Deborah Rozman. p. cm. 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4-491-7 ISBN-10: 1-57224-491-7 1. Depression, Mental--Popular works. 2. Stress management--Popular works. I. Rozman, Deborah. II. Title. RC537.C467 2007 362.2'5--dc22 2007023354 This book is written with care and compassion, and is dedicated to anyone who is feeling hopeless, sad, and overwhelmed. Know that you are not alone. There literally are millions who feel as you do. Our message is that you don't have to resign yourself to a view that things are not going to get better. The world is going through a period of rapid systemic change and uncertainty. When change is happening faster than you can keep pace, it tends to cause overload and fear, and then the heart shuts down. Depression is an understandable result. It's hard to see light around any corner. Learning how to reopen your heart reconnects you with your spirit and can create new hope and possibilities where none seemed to exist. Our purpose is to provide you with tools and a step-by-step understanding of how to reconnect with your spirit to regain hope and inner peace. Many have done this, and it is our hope that this book will facilitate you as well. # Contents Foreword Acknowledgments Introduction chapter 1 Emotional Awareness: The Next Frontier chapter 2 The Planetary Shift chapter 3 Clearing Emotions as You Go chapter 4 The New Science of Emotional Transformation chapter 5 Understanding Stress-Induced Depression chapter 6 The Power of Intent chapter 7 Putting a Stop to Fatigue chapter 8 Lifting Longer-Term Depression chapter 9 Creating a Cut-Thru Practice Program chapter 10 Resolving Relationship Conflicts chapter 11 Releasing Emotional Identities chapter 12 Heart-Based Living Learn More About HeartMath Products References # Foreword The words "transformation" and "depression" make an apt title for this book, because they have major implications for redemption from depression. It is my belief that depression, like most natural reactions, has some purpose for occurring. It may be the only avenue by which some of us can grow into a greater destiny. Depression may accompany the growth that can come from sad situations, and it may also occur when we discover that the world does not meet our expectations. We become depressed when we see the world as unfair. Some of the time depression spurs us to action and change within ourselves. Just when we feel most isolated, we have to learn to discover the hidden strengths within ourselves. The personal journeys that take us above the paralysis of depression are often the most courageous events in a lifetime. They reveal the enormous capacities of the human spirit to embrace the power of transformation in the face of long odds and even to relish that challenge. By these acts of renovation of the soul, individuals actually become stronger. Right now, you may have a hard time imagining how depression can be a transformative experience. Most likely, when you are depressed, you really don't want to do anything. You have no energy to change the channels on the television and might even prefer to sit in darkness than to deal with the disturbances of noises and lights reflecting off the screen. You recognize that your friends and loved ones really are worried about you, and you might even attempt to humor them with a fake smile or make some effort to do something with them. But these activities take some effort, and usually you can't wait for them to end. What are the resources that can enable a person to emerge from the grips of depression? What accounts for the strengths and resiliency a person finds when depression is resolved? That is the purpose of this book: to give you skills so that depression can be understood as a transformational experience and not as a destructive disease that conquers the spirit. These are the critical steps that can actually infuse you with optimism and joy. Not only are the methods described based on longstanding research, but they are available for everyone to use. 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seniors as old as ninety-three, and these approaches are effective. And because they are heart-based, they are something all of us can share. There are hundreds of individuals whose life stories show how they have risen to their destinies as contributors to other lives. The paths suggested in this book are like journeys to knowing yourself and, most important, are things you can do for yourself. It is time to act. You have the right to be happy and peaceful, but in order to claim that right, you have to make a move. Make a promise to yourself that you will start today. —G. Frank Lawlis, Ph.D. # Acknowledgments We want to acknowledge the many people who have lifted themselves out of the depths of resignation, hopelessness, sadness, or despair by putting the concepts and tools in this book into action in their lives. Their success is evidence that people don't have to be mentally and emotionally bound by genetics, traumatic experiences, family upbringing, or societal influence. They have unleashed the transformative power of the heart and, by example, are providing hope to others that they can do the same. We also acknowledge the HeartMath staff, and the doctors, psychiatrists, psychologists, counselors, and coaches who are dedicated to using the HeartMath System with their clients. We appreciate Dr. Frank Lawlis for writing the foreword to this book and for his pioneering work with the Dr. Phil Show to demystify mental and emotional challenges that affect us all (or people we care about) at some point in our lives. We also thank Matt McKay, Catharine Sutker, and others at New Harbinger Publications; Dr. Rollin McCraty, director of research at the Institute of HeartMath; our reference editor Dana Tomasino at the Institute of HeartMath; our developmental editor Donna Beech; and our copyeditor Elisabeth Beller. Thank you all for your care and contribution to this work. # Introduction Everyone feels depressive symptoms from time to time. But these days, more and more people are suffering from a _low-grade depression_ that hangs on. Their day-to-day lives are made heavy from overwhelming, sad, anxious, or empty moods. Many people don't even realize they are depressed because they're so used to feeling this way. They think depression is something more extreme than the sense of resignation or hopelessness they feel. The dictionary describes depression as feeling pressed down, sad, gloomy, lower in spirits, dispirited; a condition of general emotional dejection and withdrawal; sadness greater and more prolonged than that warranted by any objective reason; a low state of functional activity. When these feelings are ongoing, they can result in fatigue and loss of energy, problems with sleep, irritability and anxiety, poor concentration, difficulty making decisions, loss of pleasure or interest in daily activities, weight gain or loss, and problems in relationship communications. It's important to realize that it's normal for healthy people to have these feelings and experiences at different times. But if these moods occur together and often, it has crossed over into a low-grade or a major depression. This book will show anyone how to reduce the length and recurrence of these moods. ## A Growing Epidemic of Low-Grade Depression Depression is now a leading cause of disability worldwide. Experts predict that by 2020, depression will be second only to heart disease as the most disabling condition in the world (Murray and Lopez 1996). Rates of depression have been doubling every ten years—especially in affluent countries. This trend has implications for physical health as well since depressed people have a much greater risk for other illnesses, including cognitive decline, cancer, and heart disease. A long-term study of 1,200 male medical students at Johns Hopkins School of Medicine found that those who experienced depression in school were twice as likely to develop heart disease fifteen years later (Ford et al. 1998). Clinical depression is also present in one of five people with coronary heart disease and in one of three with heart failure (Whooley 2006). The link between depression and heart disease is not a coincidence. 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associated with heart. Of course, biological factors can contribute to depression. But depression is most often caused by an accumulation of unresolved stress and emotional issues that have tilted the body's biochemistry into a state of temporary or chronic imbalance. Unreleased minor and major issues that loom within the subconscious create an emotional _funk_ in the feeling world. Sometimes the funk is subtle. At other times, it's obvious. As these feelings fluctuate within the emotional system they hinder your capacity to feel connected to your real self. This, in turn, makes it harder for you to connect with others or experience quality and resonance in relationships. The accumulation of stress overload that many people are experiencing in today's world is contributing to a growing epidemic of anxiety and depression. As the speed of change in the world ramps up, time demands and pressures at work and in relationships intensify as well. Many people are struggling to keep up, trying to make sense of what's going on in the world and in their own stressful lives. The strain becomes a constant burden that eventually turns into a chronic state of low-grade depression. Stress and Depression The ventral right prefrontal cortex of the brain, associated with negative emotions and depression, appears to play a central role in how people respond to stress. Unlike many other brain areas, this part of the prefrontal cortex remains active long after the stressful situation is gone (Wang et al. 2005). So you can't just say, "Now, I'm going to turn the stress off." The prefrontal cortex as a whole is involved in planning, predicting, and forming abstract concepts, and stress overload can continue to negatively impact those functions. People who suffer from depression also tend to have elevated levels of the stress hormones cortisol and noradrenaline. Too much cortisol can lead to memory and learning problems, brain cell destruction, and depression (Kerr et al. 1991). When Harvard researchers exposed mice to a corticoid stress hormone for more than two weeks, the mice took significantly longer to emerge from their small dark compartments into a brightly lit open space than they had before exposure. (This is a classic indication of anxiety in animals.) They appeared more fearful and less willing to explore a new environment (Ardayfio and Kim 2006). Another study found an exaggerated inflammatory response to stress in men with major depression. This may help explain why conditions such as heart disease, cancer, and diabetes often go hand in hand with depression. The study's authors suggest that the increased inflammatory response seen in depressed patients could be due to changes in increased sympathetic nervous system responses and altered cortisol regulation (Pace et al. 2006). Depression and Heart Health The HeartMath tools in this book help bring the autonomic nervous system into a healthier state of increased balance and synchronization. Your _autonomic nervous system_ (including both sympathetic and parasympathetic nervous systems, discussed in chapter 4) controls 90 percent of your body's involuntary functions. Because your autonomic nervous system is responsible for regulating your hormonal system, immune system, digestion, elimination, sleep, and just about everything that automatically happens with your glands and organs, a healthy functioning autonomic nervous system is absolutely vital to your health and well-being. Much of the research underlying the HeartMath tools and techniques measures _heart rate variability_ (HRV) since it is such an important indicator of autonomic nervous system function. When people become depressed, they begin to feel their world closing in. As things begin to overwhelm them, they feel less flexible and adaptable. Their hearts undergo the same experience. "Reduced HRV" is the term for a heart rate pattern or heart rhythm pattern that does not have the flexibility and adaptability it once had. HeartMath research shows that a healthy HRV can be restored and many types of depression lifted through the use of HeartMath tools _._ ## Medical Costs of Depression and Stress The Health Enhancement Research Organization (HERO) conducted a three-year health-risk and medical-cost study with 46,000 people from twenty-two companies and government organizations (Go	1.005772	0.37731	1.678098	0.795104	[ 0.9893361611975906, 1.0222083714935608 ]	[ -0.1708461862186374, 0.9254661626882378 ]	[ 1.267227325785492, 2.088969418009995 ]	[ 0.784698440563431, 0.805509402709454 ]	1,024	[ 512, 512 ]	[ 6942, 411, 5192, 29889, 4587, 3236, 29892, 4768, 5996, 13879, 508, 29126, 304, 316, 2590, 29889, 1205, 316, 2590, 338, 1556, 4049, 8581, 491, 385, 18414, 2785, 310, 443, 9778, 1490, 22884, 322, 23023, 1848, 5626, 393, 505, 260, 2782, 287, 278, 3573, 29915, 29879, 17799, 14969, 6020, 964, 263, 2106, 310, 13201, 470, 17168, 293, 527, 5521, 749, 29889, 853, 276, 4611, 9461, 322, 4655, 5626, 393, 658, 290, 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etzel et al. 1998). The study showed that people who reported persistent depression had 70 percent greater medical costs than those who reported not being depressed. After depression, uncontrolled stress resulted in the second greatest medical costs. Almost 20 percent of the people reported that their stress felt uncontrollable. Their annual medical expenses were 46 percent higher than those of people who were not stressed. Stress was also found to be a significant predictor of cardiovascular disease in women, which is the number one killer of women. Stress contributed to 7.9 percent of cardiovascular disease costs—more than smoking or obesity! Overall, the people who were both depressed and stressed had medical expenses 147 percent higher than others. This figure is radically higher than the health hazards we hear about more often, such as lack of exercise, smoking, and high blood pressure. In comparison, the increase in medical costs for those health hazards was minor. A sedentary lifestyle resulted in a 10 percent increase in health costs; smoking cost 14 percent more than nonsmoking; and high blood pressure cost 12 percent more. The cost of depression and stress was more than ten times greater than each of these other factors. ## HeartMath Interventions HeartMath biomedical research and studies conducted in hospitals, major corporations, and governmental agencies indicate that emotional states, stress levels, and many chronic diseases can be significantly improved and a lower-risk profile sustained through use of HeartMath tools and techniques (for example, Barrios-Choplin, McCraty, and Cryer 1997; Luskin et al. 2002; McCraty, Atkinson, and Tomasino 2003; for a listing of research studies on the tools of the HeartMath System, see www.heartmath.org/research/research-publications.html). HeartMath tools give you the capacity to empower yourself. In this book, we use the term "empowerment" to describe mental and emotional self-management in the midst of stress. This power gives you the capacity to become more aligned with the truth in your own heart. Heart empowerment leads to a transformation in your perceptions, mood, and health. Heart empowerment does not exclude a higher power that is within anyone's belief system. It actually brings people closer to their spiritual source through a process of personal management and connection with the heart. When people are overloaded with stress, it's hard to connect with anything or anyone, whatever they believe in. This alone can lead to depression. In many cases, depression has resulted from people's hearts trying to tell them something when they weren't listening. Learning how to manage your emotions in the midst of stress makes it easier for you to be in alignment with your deeper heart and spirit. ## The Heart and Spirit Connection Almost every recorded culture and religion has referenced spirit as a source of power, love, and intelligence. But the different ways that people and religions interpret "spirit" have spawned overidentification with and "overattachment" to their interpretations, leading to ongoing separation, conflicts, and wars. Spirit connects to the body through the heart, mind, emotions, and cells. But it's through the heart that people find their main trunk line for their individual connection to spirit. This is because more spirit comes in through _core heart feelings_ of love, care, appreciation, kindness, and compassion. As we'll be discussing in chapters 4 and 5, the heart is designed to receive and generate core heart feelings, which benefit health and well-being and relationships. Core heart feelings draw in _heart intuition_ —what people call the "still, small voice" of the heart. HeartMath tools help people reconnect with their core heart feelings and intuitive heart intelligence. More than ever before, humanity is ready to understand the role of the heart in emotional dynamics and behavioral change. It's through the heart that people evoke the meaningful intent that is needed to transform depression. When we say "meaningful intent," we don't imply just willpower or mental effort. People can't just turn emotions around with the mind or clear deeply ingrained feelings or beliefs that haunt them from incidents in the past. That type of transformation takes another power of intent that has to be drawn from the heart. 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affirm, talk, or rationalize feelings and beliefs away. You have to restore your missing connection with your heart. As you practice the HeartMath tools for emotional management, you will experience reduced stress, more heart intelligence, greater flexibility, and more spirit. One of the main purposes of emotions in nature's design is to provide a means of expression for uplifting qualities of spirit, like love, compassion, appreciation, kindness, and joy. But because heart intelligence isn't highly developed in most people, the mind's overidentifications and beliefs more often direct emotional energy to be expressed in frustration, blame, anxiety, and depression. To unfold heart intelligence, people have to take responsibility for their emotional energy management. Until the emotions are regulated, even the most helpful insights cannot be translated through the nervous system and integrated into people's attitudes and lives. That is why regulating one's emotional nature is the next frontier for transforming depression in these fast-paced times. In this book, we will give you a step-by-step process to do this. Chapter 1 # Emotional Awareness: The Next Frontier For the vast majority of people, living is _feeling_. Imagine spending time with a loved one, or sitting in a beautiful spot in nature, or listening to your favorite music, or watching an exciting sports game without any connection whatsoever to your emotional experience. Feelings allow you to experience the textures of life. They are such a natural part of human existence that people often take them for granted. A life without feeling is a terribly empty place. In fact, when your feelings are numb or suppressed, you're just surviving in a mechanical way. That's why they call it "going through the motions" when someone is shut down emotionally. With no emotion to fuel your actions, everything feels pointless and without meaning. Young or old, people shut down feeling as a defense mechanism when emotional distress becomes too much. _Not_ _feeling_ often seems the least painful alternative. When you don't understand the purpose of feelings or how to interpret them, life can become very confusing. You may get stressed, angry, anxious, sad, and then overreact with judgment and blame toward yourself or others. You may end up feeling shut off from people and choosing to withdraw into loneliness. When anxiety or sadness is ongoing, it builds a state of emotional density that filters out some of your normal textures in life—the sparkle you feel with family or friends, your enjoyment of nature, the moments of inspiration, and the satisfaction you get from your daily activities. Eventually, anxiety or sadness can significantly diminish your rewarding experiences and lead to a chronic feeling of dullness. Depression sets in as your emotional connection to others is gradually reduced to a flat line—a dead zone, without any feeling of purpose or meaning. For some, depression plunges them into a dark hole of despair. ## Understanding Depression Have you ever thought about the word "depression"? It implies something pressing down on you emotionally. No wonder this creates sadness, difficulty in thinking and concentrating, and feelings of dejection and hopelessness. These are all symptoms of depression that cause a lowering of vitality and functional activity. Before long, fatigue sets in. Depression has many contributing factors. A number of physical conditions can make you more vulnerable to depression. Some people have a genetic predisposition toward pessimism and sadness. Depression can be brought on by hormonal, neurological, or other physical changes. Serious medical conditions like chronic pain, heart disease, cancer, or HIV can also contribute to depression, partly because of the emotional stress they evoke. In other cases, depression is caused by the drugs used to treat medical conditions. Ultimately, depression can make health conditions worse since it weakens the immune system and can make pain harder to bear. Dramatic global changes are happening today at a faster rate than ever before in human history. The speed of these changes is contributing to the largest rise in numbers of people experiencing depression today. Many people feel so much pressure and anxiety about the future that it puts them in a state of overload. When your emotions can't keep up with everything, your emotional system jams up and then signs off in resignation. 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other ailments. Ongoing depression causes biochemical and neurological imbalances that affect the way you feel about yourself and the way you think about things. A state of _dis-ease_ keeps stress signals turned on between your heart and brain, which alters the neurotransmitters and hormones getting released in your body, affecting your perceptions and moods. If those stress signals and neurochemical changes become continuous, your brain thinks this is your new normal state and resets itself to _lock in_ the pattern. Then no matter what you do, it's hard to feel better. You may suffer silently; reach for solace from friends, religion, or self-help methods; or try therapy or medications. You may bury your distress with overwork or stimulants. But the depression won't release—until you _set a new pattern_. Three Types of Depression Doctors have classified three types of depression: major depression, bipolar disorder, and low-level depression (or dysthymia). If you feel that you are in a dark hole and can't see your way out or if you find yourself caught up in frequent crying spells or suicidal thoughts, you are suffering from major depression. It's important that you see a qualified medical professional to get help immediately. If you are having suicidal thoughts, call your local crisis hotline or 911 and ask them to direct you to that hotline. If you have bipolar disorder—indicated by wildly swinging mood changes, from manic to depressive states—it's also important that you seek medical treatment. If you don't know where to go for help, call your local mental health center or visit the National Institute of Mental Health website at www.nimh.nih.gov. If you are reading this book because a family member or friend is depressed, it's important that you encourage him or her to see a competent medical professional to determine the type of depression and treatment needed. This book can help you better understand your friend or loved one. It's written to be an adjunct treatment for depression. We have tremendous compassion for those suffering from major depression or bipolar disorder. The main purpose of this book, however, is to help people recover from and prevent the most common type of depression—known as low-level depression. If it goes untreated, it can turn into a major depression. Low-Level Depression Many people either don't recognize or won't admit that they have an ongoing, low-level depression. They may believe they are just pessimistic—thinking that life isn't going to get better. Particularly if they have grown up around depressive people, they may think that being down in the dumps much of the time is normal or just part of their personality. This is not the case. Low-level depression is characterized by frequent down moods and confusing thoughts. It isn't just a passing bleak mood. You may find yourself always negatively projecting the worst outcomes and believing your own thoughts, constantly brooding about what you could or should have done, then feeling bad or guilty that you didn't. You may even think you're going crazy. Low-level depression is not something you can just pull yourself out of with positive thinking. These mental and emotional attitudes—along with their accompanying biochemical and neurological imbalances—took time to build up. It will also take some time to bring them back to balance. But it doesn't have to take as long as it feels like it will take. That's the hope of this book. New scientific research along with a new understanding of how emotional energy works shows that you _can_ transform depression. New tools are available to help you reconnect with the positive, regenerating textures of life and regain the hope and clarity you have lost. Allison is living proof of this. Here's what she wrote: Last spring, before I started using the new HeartMath tools, I felt sad, depressed, confused, and defeated most of the time. I could not truly enjoy my daughter or my fiancé or the good in life. It felt like it was only a matter of time before everything would come crumbling down. After I started using the HeartMath tools, I realized I was no longer a victim. It wasn't	1.235878	-0.205596	2.119404	0.423108	[ 1.170133317825427, 1.301622159009308 ]	[ -0.16950321478265512, -0.24168792946670314 ]	[ 2.1295492744161435, 2.1092593462130695 ]	[ 0.649427186614281, 0.1967887599382791 ]	1,024	[ 512, 512 ]	[ 916, 263, 309, 1860, 29889, 13, 13, 29949, 865, 29877, 292, 316, 2590, 9946, 17799, 14969, 936, 322, 452, 2192, 1188, 936, 527, 5521, 2925, 393, 6602, 278, 982, 366, 4459, 1048, 7535, 322, 278, 982, 366, 1348, 1048, 2712, 29889, 319, 2106, 310, 903, 2218, 29899, 29872, 559, 29918, 14874, 22884, 18470, 6077, 373, 1546, 596, 5192, 322, 17294, 29892, 607, 394, 2153, 278, 452, 2192, 3286, 2415, 2153, 322, 298, 555, 2873, 2805, 5492, 297, 596, 3573, 29892, 6602, 292, 596, 639, 1441, 29879, 322, 286, 2092, 29879, 29889, 960, 1906, 22884, 18470, 322, 452, 2192, 14969, 936, 3620, 4953, 9126, 29892, 596, 17294, 22405, 445, 338, 596, 716, 4226, 2106, 322, 620, 1691, 3528, 304, 903, 908, 297, 29918, 278, 4766, 29889, 1987, 694, 4383, 825, 366, 437, 29892, 372, 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some sort of magic pill that made things better all at once, but practicing the tools ignited something like a magic flame burning inside of me. The more I look at it, the stronger it gets. And the most wonderful thing about it is—it's mine. No one but me truly controls it. I could go on and on about how these tools have changed my life. I have become the mother, wife, and person I have always wanted to be. I am so grateful to be one of the ones who got to learn them. After seeing what a difference HeartMath has made in my life, I believe it is something every person needs. It is truly the greatest gift of information I have ever received. ## What You Will Learn in This Book Our goal in _Transforming Depression_ is to provide you with a scientifically validated and user-friendly system to release and prevent depression. The book provides information and powerful yet simple tools and exercises to keep you from repeating downward spirals. It explains some of the breakthrough research behind the HeartMath tools and offers case studies from health professionals and individuals who have successfully used these tools to lift depression. To transform emotions is to know how to direct your emotional energy and intentions for better outcomes. Many of the HeartMath tools and techniques provided in this book are the same or similar to those in the other books in the Transforming series: _Transforming Anger, Transforming Stress,_ and _Transforming Anxiety._ They serve the same purpose of _resetting your patterns_ and _regridding your emotional response system._ Each book was written for a different application and teaches you how to use the HeartMath tools to transform specific problems, many of which are unique to this time period in history. _Transforming Depression_ will help you understand the planetary shift that is occurring and how that is contributing to depression for so many. It covers what _you_ need to do for emotional energy maintenance so that you don't accumulate overload and anxiety in your system to the point where most of your attitudes take a pessimistic downturn, resulting in loss of interest in life. Preventive maintenance is exactly what you need in order to release your anxiety and stress overload before they create a buildup that results in low-grade depression. Through the sincere application of the exercises and tools, you _can_ lift your attitudes and moods and make things easier. These tools will also help you unfold your intuition to discover what additional help you need or what new directions to take. Take your time with each chapter. Read and ponder it from the heart, and see how it applies to you. Do the exercises and use the tools before moving on to the next chapter. The first part of the book covers tools to clear stressful feelings as they come up. The second part covers emotional restructuring techniques to release longer-term emotional issues and depressive perspectives. The last part covers deep psychology on the root causes of many depressive patterns and discusses how to use the tools and techniques you've learned in the book to clear them. Take the book to heart, and it will help you develop awareness and understanding to step into a new emotional frontier. ## The Next Frontier If you take a look at the history of humanity, emotional advancement hasn't made much progress since people were living in caves, while intellectual advancement has soared! This isn't an evolutionary mistake. It's all about timing. Now is the time for humanity's developed intellect to learn to understand the most sensitive of human qualities—our _feelings_. The next frontier of human advancement—personally and collectively—is the emotional frontier. Your task—and the task of humanity—is to learn _how_ to intelligently resolve _feelings_ for your own and others' benefit, in order to enrich your experience of life and create a better future. Many people would say that this goal is idealistic for society, even more so for themselves. Hard as they have tried, they can't see beyond their own beliefs, fears, and insecurities. If they are honest about it, their emotional world is often in chaos. Nevertheless, it's emotion that controls their lives, perpetuates their distress, and portends their future. Most people spend a lot of energy keeping their houses clean, their bills paid, and their workplaces in order. Even if they lead relatively happy lives, they usually also	1.794705	-0.581795	2.119404	0.005588	[ 1.696088682560951, 1.8933219443367724 ]	[ -0.4506319020482809, -0.7129589892101547 ]	[ 2.007809705197699, 2.230998915431514 ]	[ -0.20642363164091795, 0.21759972208430217 ]	1,024	[ 512, 512 ]	[ 777, 2656, 310, 15709, 22549, 393, 1754, 2712, 2253, 599, 472, 2748, 29892, 541, 4120, 18499, 278, 8492, 5330, 1573, 1554, 763, 263, 15709, 1652, 420, 25535, 2768, 310, 592, 29889, 450, 901, 306, 1106, 472, 372, 29892, 278, 23505, 372, 4947, 29889, 1126, 278, 1556, 20695, 2655, 1048, 372, 338, 30003, 277, 29915, 29879, 7903, 29889, 1939, 697, 541, 592, 19781, 11761, 372, 29889, 13, 13, 29902, 1033, 748, 373, 322, 373, 1048, 920, 1438, 8492, 505, 3939, 590, 2834, 29889, 306, 505, 4953, 278, 5637, 29892, 6532, 29892, 322, 2022, 306, 505, 2337, 5131, 304, 367, 29889, 306, 626, 577, 28656, 304, 367, 697, 310, 278, 6743, 1058, 2355, 304, 5110, 963, 29889, 2860, 8790, 825, 263, 4328, 17778, 11309, 756, 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have one or two scenarios that are a constant, nagging source of emotional stress and dissatisfaction that drains their energy. The most common response to these emotions is to push them down or try to ignore them. The trouble is, when emotions are repressed, they don't just go away. They are still inside, waiting to be unleashed. These repressed emotions often rule our perceptions and decisions without our being aware of it. In this book, you will learn about new scientific discoveries that reveal the power of the heart as a _key_ to regulating and clearing emotions. The process of _feeling_ a feeling or _experiencing_ an emotion is both biochemical and neurological. It involves your heart, brain, and nervous and hormonal systems. We use the words "feeling" and "emotion" interchangeably throughout this book. A combination of feeling sensations, associated mental thoughts, and biochemical reactions shape human beliefs and emotional experience, in gradations from very pleasant to very painful. Feelings of worry, anxiety, hurt, frustration, guilt, fear, sadness, numbness, and depression are usually experienced as uncomfortable or distressing, whereas feelings of love, care, joy, compassion, appreciation, and bliss tend to be uplifting, releasing, and energizing. Uncomfortable feelings keep you focused on yourself and your own interests to try to relieve the distress and pain. Uplifting feelings expand your perception so you can think of the welfare of others as well as your own. People are more ready than ever to learn how to connect with their own hearts. With humanity's very survival at stake, many are looking deeper into their hearts for answers. They are coming to understand that the heart is where people go when the mind doesn't have an answer. Science is verifying the heart's role in feeling and intuition, at a time when there is a global need for more people to engage their hearts. Learning the language of the heart, the language of one's feeling world, is a next step. It's time for more heart on the planet. As people learn how to manage their emotions from the heart, then a new intelligence and understanding can emerge. The heart's intelligence and power are seated in love, and the world is more ready than ever to learn about love. Most people feel that the purpose and meaning of life has something to do with love. That's really why they're here—to learn how to love more and love better, and learning this is becoming an obvious imperative. Everyone wants to love, but few of us have been taught how to love or be loved. Understanding brings hope. If you can learn to understand _the language of the feeling world_ at the root of your beliefs and actions, you can better understand how to love and embrace hope for new solutions. The hope of the twenty-first century is that people will recognize that emotions are the next frontier to be understood and managed for personal, social, and planetary peace and quality of life. It starts with you—your own emotional understanding. If you are feeling depressed or have felt depressed in the past, use the Depression Checklist that follows to deepen your understanding of that experience. If you decided to read this book because you wanted to do something about your depression, then roll up your sleeves and let's get started! You'll learn the most if you keep a notebook or journal to track your progress as you go through the book. It's important to practice the tools and techniques, do the exercises, write down answers to the questions, and make notes about your feelings and perceptions. Make sure, especially, to write down any insights and decisions you make. You will revisit the Depression Checklist later in the book to see how your numbers have changed. ## Depression Checklist _Describe your depression. Assign a number on a scale of 0 to 5 to each item, with 0 being "not at all" and 5 being "all the time." Start with Emotional Symptoms and then continue with Mental Symptoms and Physical Symptoms. Make a copy to write on or write in the book so you have a record of your answers._ Emotional Symptoms - Scale of 0 to 5 sadness ___________ moodiness ___________ numbness or dullness ___________ resignation or hopelessness _	1.761833	-0.428697	2.241144	0.31385	[ 2.112470012976574, 1.4111961933292088 ]	[ -0.07459989997324003, -0.7827935038812337 ]	[ 2.170129130822292, 2.312158628243811 ]	[ 0.6234134839317521, 0.004287360087565677 ]	1,024	[ 512, 512 ]	[ 505, 697, 470, 1023, 21846, 393, 526, 263, 4868, 29892, 17995, 3460, 2752, 310, 29871, 30191, 331, 327, 1848, 22884, 322, 16317, 27685, 2467, 393, 7482, 1144, 1009, 5864, 29889, 450, 1556, 3619, 2933, 304, 1438, 23023, 1080, 338, 304, 5503, 963, 1623, 470, 1018, 304, 11455, 963, 29889, 450, 7458, 338, 29892, 746, 23023, 1080, 526, 2062, 11517, 29892, 896, 1016, 29915, 29873, 925, 748, 3448, 29889, 2688, 526, 1603, 2768, 29892, 10534, 304, 367, 443, 280, 25936, 29889, 4525, 2062, 11517, 23023, 1080, 4049, 5751, 1749, 29871, 30191, 546, 1441, 29879, 322, 1602, 12112, 1728, 1749, 1641, 9543, 310, 372, 29889, 13, 13, 797, 445, 3143, 29892, 366, 674, 5110, 1048, 716, 16021, 6523, 583, 393, 10320, 284, 278, 3081, 310, 278, 5192, 408, 263, 903, 1989, 29918, 304, 1072, 18099, 322, 2821, 292, 23023, 1080, 29889, 450, 1889, 310, 903, 1725, 14067, 29918, 263, 11223, 470, 903, 735, 546, 819, 3277, 29918, 385, 953, 8194, 338, 1716, 17799, 14969, 936, 322, 452, 2192, 1188, 936, 29889, 739, 20789, 596, 5192, 29892, 17294, 29892, 322, 23547, 681, 322, 298, 555, 7177, 6757, 29889, 1334, 671, 278, 3838, 376, 1725, 14067, 29908, 322, 376, 331, 8194, 29908, 1006, 3167, 2197, 10106, 445, 3143, 29889, 319, 10296, 310, 11223, 4771, 800, 29892, 6942, 19119, 13133, 29892, 322, 17799, 14969, 936, 337, 7387, 8267, 5199, 17750, 29879, 322, 23023, 1848, 7271, 29892, 297, 4656, 800, 515, 1407, 21246, 304, 1407, 6788, 1319, 29889, 5169, 295, 886, 310, 15982, 29892, 14919, 21549, 29892, 21682, 29892, 1424, 11036, 29892, 1410, 2782, 29892, 8866, 29892, 14610, 2264, 29892, 954, 29890, 2264, 29892, 322, 316, 2590, 526, 5491, 18860, 408, 443, 510, 3921, 519, 470, 1320, 1253, 292, 29892, 13452, 21737, 310, 5360, 29892, 2562, 29892, 15331, 29892, 752, 465, 291, 29892, 5108, 362, 29892, 322, 1999, 790, 10331, 304, 367, 318, 572, 24377, 29892, 337, 280, 5832, 29892, 322, 18190, 5281, 29889, 853, 510, 3921, 519, 21737, 3013, 366, 21309, 373, 7535, 322, 596, 1914, 20017, 304, 1018, 304, 1104, 2418, 278, 1320, 1253, 322, 6788, 29889, 501, 572, 24377, 21737, 7985, 596, 639, 1441, 577, 366, 508, 1348, 310, 278, 281, 761, 598, 310, 4045, 408, 1532, 408, 596, 1914, 29889, 13, 13, 15666, 1991, 526, 901, 7960, 1135, 3926, 304, 5110, 920, 304, 4511, 411, 1009, 1914, 26490, 29889, 2973, 5199, 537, 29915, 29879, 1407, 10503, 2561, 472, 380, 1296, 29892, 1784, 526, 3063, 25871, 964, 1009, 26490, 363, 6089, 29889, 2688, 526, 6421, 304, 2274, 393, 278, 5192, 338, 988, 2305, 748, 746, 278, 3458, 1838, 29915, 29873, 505, 385, 1234, 29889, 9327, 338, 1147, 9215, 278, 5192, 29915, 29879, 6297, 297, 11223, 322, 26877, 654, 29892, 472, 263, 931, 746, 727, 338, 263, 5534, 817, 363, 901, 2305, 304, 3033, 482, 1009, 26490, 29889, 29257, 278, 4086, 310, 278, 5192, 29892, 278, 4086, 310, 697, 29915, 29879, 11223, 3186, 29892, 338, 263, 2446, 4331, 29889, 739, 29915, 29879, 931, 363, 901, 5192, 373, 278, 15754, 29889, 1094, 2305, 5110, 920, 304, 10933, 1009, 23023, 1080, 515, 278, 5192, 29892, 769, 263, 716, 21082, 322, 8004, 508, 11176, 479, 29889, 13, 13, 1576, 5192, 29915, 29879, 21082, 322, 3081, 526, 409, 630, 297, 5360, 29892, 322, 278, 3186, 338, 901, 7960, 1135, 3926, 304, 5110, 1048, 5360, 29889, 7849, 2305, 4459, 393, 278, 6437, 322, 6593, 310, 2834, 756, 1554, 304, 437, 411, 5360, 29889, 2193, 29915, 29879, 2289, 2020, 896, 29915, 276, 1244, 30003, 517, 5110, 920, 304, 5360, 901, 322, 5360, 2253, 29892, 322, 6509, 445, 338, 14171, 385, 6924, 10112, 1230, 29889, 7569, 650, 10753, 304, 5360, 29892, 541, 2846, 310, 502, 505, 1063, 16187, 920, 304, 5360, 470, 367, 18012, 29889, 13, 13, 29177, 11235, 23522, 4966, 29889, 960, 366, 508, 5110, 304, 2274, 903, 1552, 4086, 310, 278, 11223, 3186, 29918, 472, 278, 3876, 310, 596, 17750, 29879, 322, 8820, 29892, 366, 508, 2253, 2274, 920, 304, 5360, 322, 953, 13842, 4966, 363, 716, 6851, 29889, 450, 4966, 310, 278, 10081, 29899, 4102, 6462, 338, 393, 2305, 674, 18720, 393, 23023, 1080, 526, 278, 2446, 4565, 631, 304, 367, 11098, 322, 8745, 363, 7333, 29892, 5264, 29892, 322, 15754, 653, 10776, 322, 11029, 310, 2834, 29889, 739, 8665, 411, 366, 30003, 8066, 1914, 23023, 1848, 8004, 29889, 960, 366, 526, 11223, 316, 13120, 470, 505, 7091, 316, 13120, 297, 278, 4940, 29892, 671, 278, 897, 2590, 5399, 1761, 393, 4477, 304, 6483, 264, 596, 8004, 310, 393, 7271, 29889, 13, 13, 3644, 366, 8459, 304, 1303, 445, 3143, 1363, 366, 5131, 304, 437, 1554, 1048, 596, 316, 2590, 29892, 769, 9679, 701, 596, 12844, 29872, 1960, 322, 1235, 29915, 29879, 679, 4687, 29991, 887, 29915, 645, 5110, 278, 1556, 565, 366, 3013, 263, 451, 19273, 470, 8955, 304, 5702, 596, 6728, 408, 366, 748, 1549, 278, 3143, 29889, 739, 29915, 29879, 4100, 304, 6944, 278, 8492, 322, 13698, 29892, 437, 278, 24472, 3476, 267, 29892, 2436, 1623, 6089, 304, 278, 5155, 29892, 322, 1207, 11486, 1048, 596, 21737, 322, 639, 1441, 29879, 29889, 8561, 1854, 29892, 7148, 29892, 304, 2436, 1623, 738, 1663, 5861, 322, 1602, 12112, 366, 1207, 29889, 887, 674, 23484, 277, 278, 897, 2590, 5399, 1761, 2678, 297, 278, 3143, 304, 1074, 920, 596, 3694, 505, 3939, 29889, 13, 13, 2277, 897, 2590, 5399, 1761, 13, 13, 29918, 4002, 29581, 596, 316, 2590, 29889, 4007, 647, 263, 1353, 373, 263, 6287, 310, 29871, 29900, 304, 29871, 29945, 304, 1269, 2944, 29892, 411, 29871, 29900, 1641, 376, 1333, 472, 599, 29908, 322, 29871, 29945, 1641, 376, 497, 278, 931, 1213, 7370, 411, 2812, 327, 1848, 10667, 415, 4835, 322, 769, 6773, 411, 341, 13703, 10667, 415, 4835, 322, 11661, 936, 10667, 415, 4835, 29889, 8561, 263, 3509, 304, 2436, 373, 470, 2436, 297, 278, 3143, 577, 366, 505, 263, 2407, 310, 596, 6089, 3032, 13, 13, 6026, 327, 1848, 10667, 415, 4835, 448, 2522, 744, 310, 29871, 29900, 304, 29871, 29945, 13, 13, 29879, 328, 2264, 903, 14365, 1649, 13, 13, 29885, 2092, 3335, 903, 14365, 1649, 13, 13, 1949, 29890, 2264, 470, 270, 913, 2264, 903, 14365, 1649, 13, 13, 690, 25072, 470, 8171, 6393, 2264, 903 ]	1,334,139	10,240	Book	-1	-1
__________ hopelessness ___________ despair ___________ emptiness ___________ disconnection from others ___________ heartache ___________ resentment ___________ bitterness ___________ guilt ___________ other (describe) ___________ ___________ ___________ Mental Symptoms Scale of 0 to 5 self-blame ___________ lack of self-worth ___________ constantly thinking of what's wrong ___________ loss of interest in activities ___________ confused thoughts ___________ difficulty focusing or concentrating ___________ difficulty making decisions ___________ thinking you're going crazy ___________ suicidal thoughts ___________ other (describe) ___________ ___________ ___________ Physical Symptoms Scale of 0 to 5 fidgety and restless ___________ sleeping too much or too little ___________ low energy or fatigued much of the time ___________ overeating or loss of appetite ___________ no energy for job, chores, or shopping ___________ dramatic up and down energy swings ___________ family history of depression ___________ other (describe) ___________ ___________ ___________ _Note: If you have a lot of 4s and 5s on your checklist—especially on the last few items in any of these categories—it's likely that you are suffering from major depression and need to see a qualifi ed medical professional for help immediately._ Chapter 2 # The Planetary Shift In today's world, more people are spiraling down into depression, many at younger ages than ever before. Studies indicate that one out of every ten adults in the United States has a _major_ depression in any given year. Many, many more have ongoing, _low-grade_ depression. These numbers have been growing steadily. For the past several decades, each successive generation has reported more depressive disorders than the previous one. Today, better recognition of unreported, low-grade, or _subclinical_ depression (that is, depression exhibiting fewer than the number of symptoms usually required for clinical diagnosis) is pushing prevalence numbers ever higher (Horwitz and Wakefield 2005). Women experience depression about twice as often as men (Blehar and Oren 1997). An alarming number of children and teenagers suffer from both major and low-grade depression. Prior to the twenty-first century, depression was rarely seen in young children. Now, children as young as five years old are increasingly diagnosed and treated for depression. Use of antidepressants among youngsters ages five to seventeen tripled from about 2 percent of that population in 1994 to almost 6 percent in 2002 (Bower 2006). ## Current Treatments for Depression The most common medical treatments for depression are psychotherapy and mood-regulating antidepressant drugs—most often selective serotonin reuptake inhibitors (SSRIs), such as Prozac (fluoxetine), Paxil (paroxetine), or Zoloft (sertraline). However, a study by the NIMH found that antidepressant drugs and talk therapy were effective for _only about half_ the people with depression. For some, the strong side effects from the drugs weren't worth the benefits they had provided. Other studies have found, surprisingly, that common antidepressants have little more effect than a placebo (sugar pill) (Kirsch et al. 2002; Moncrieff and Kirsch 2005; Moncrieff and Cohen 2006; Raz 2006). In today's pill-popping culture, many people believe they need to be on antidepressant medication. In England and France, it's estimated that one in five adults takes antidepressants. In 1993, 10.8 million prescriptions for antidepressants were dispensed in the United Kingdom. In 2003, that more than doubled to over 27 million prescriptions	0.199033	0.189518	1.122662	0.425709	[ -0.45430174096710285, 0.8523686182977145 ]	[ -1.054969048240311, 1.434004679780198 ]	[ 0.4607026797132945, 1.784620494963883 ]	[ -0.18301129922664197, 1.0344299863157078 ]	1,024	[ 512, 512 ]	[ 14365, 1649, 13, 13, 29882, 459, 6393, 2264, 903, 14365, 1649, 13, 13, 2783, 18784, 903, 14365, 1649, 13, 13, 3456, 3335, 903, 14365, 1649, 13, 13, 2218, 9965, 515, 4045, 903, 14365, 1649, 13, 13, 23057, 1829, 903, 14365, 1649, 13, 13, 690, 296, 358, 903, 14365, 1649, 13, 13, 2966, 725, 404, 903, 14365, 1649, 13, 13, 2543, 2782, 903, 14365, 1649, 13, 13, 1228, 313, 2783, 29581, 29897, 903, 14365, 1649, 13, 13, 14365, 22359, 903, 14365, 1649, 13, 13, 29924, 13703, 10667, 415, 4835, 2522, 744, 310, 29871, 29900, 304, 29871, 29945, 13, 13, 1311, 29899, 2204, 420, 903, 14365, 1649, 13, 13, 2364, 310, 1583, 29899, 12554, 903, 14365, 1649, 13, 13, 3075, 10835, 7291, 310, 825, 29915, 29879, 2743, 903, 14365, 1649, 13, 13, 6758, 310, 4066, 297, 14188, 903, 14365, 1649, 13, 13, 5527, 3880, 13133, 903, 14365, 1649, 13, 13, 12765, 3953, 29891, 12789, 4746, 470, 14953, 1218, 903, 14365, 1649, 13, 13, 12765, 3953, 29891, 3907, 1602, 12112, 903, 14365, 1649, 13, 13, 386, 18159, 366, 29915, 276, 2675, 12220, 1537, 903, 14365, 1649, 13, 13, 2146, 293, 23670, 13133, 903, 14365, 1649, 13, 13, 1228, 313, 2783, 29581, 29897, 903, 14365, 1649, 13, 13, 14365, 22359, 903, 14365, 1649, 13, 13, 25847, 936, 10667, 415, 4835, 2522, 744, 310, 29871, 29900, 304, 29871, 29945, 13, 13, 29888, 3690, 29891, 322, 1791, 2222, 903, 14365, 1649, 13, 13, 17059, 292, 2086, 1568, 470, 2086, 2217, 903, 14365, 1649, 13, 13, 677, 5864, 470, 9950, 5526, 287, 1568, 310, 278, 931, 903, 14365, 1649, 13, 13, 957, 29872, 1218, 470, 6410, 310, 623, 300, 568, 903, 14365, 1649, 13, 13, 1217, 5864, 363, 4982, 29892, 521, 2361, 29892, 470, 17394, 3262, 903, 14365, 1649, 13, 13, 29881, 2572, 2454, 701, 322, 1623, 5864, 2381, 886, 903, 14365, 1649, 13, 13, 11922, 4955, 310, 316, 2590, 903, 14365, 1649, 13, 13, 1228, 313, 2783, 29581, 29897, 903, 14365, 1649, 13, 13, 14365, 22359, 903, 14365, 1649, 13, 13, 29918, 9842, 29901, 960, 366, 505, 263, 3287, 310, 29871, 29946, 29879, 322, 29871, 29945, 29879, 373, 596, 1423, 1761, 30003, 267, 25009, 373, 278, 1833, 2846, 4452, 297, 738, 310, 1438, 13997, 30003, 277, 29915, 29879, 5517, 393, 366, 526, 23164, 515, 4655, 316, 2590, 322, 817, 304, 1074, 263, 4021, 6832, 1226, 16083, 10257, 363, 1371, 7389, 3032, 13, 1451, 3314, 29871, 29906, 13, 13, 29937, 450, 20540, 653, 1383, 2027, 13, 13, 797, 9826, 29915, 29879, 3186, 29892, 901, 2305, 526, 6337, 12818, 1623, 964, 316, 2590, 29892, 1784, 472, 20023, 24646, 1135, 3926, 1434, 29889, 16972, 12266, 393, 697, 714, 310, 1432, 3006, 16157, 29879, 297, 278, 3303, 3900, 756, 263, 903, 21355, 29918, 316, 2590, 297, 738, 2183, 1629, 29889, 9267, 29892, 1784, 901, 505, 373, 17696, 29892, 903, 677, 29899, 8228, 29918, 316, 2590, 29889, 4525, 3694, 505, 1063, 15678, 28325, 2354, 29889, 1152, 278, 4940, 3196, 1602, 3076, 29892, 1269, 2551, 573, 12623, 756, 8967, 901, 316, 2139, 573, 766, 20488, 1135, 278, 3517, 697, 29889, 20628, 29892, 2253, 19679, 310, 443, 12276, 287, 29892, 4482, 29899, 8228, 29892, 470, 903, 1491, 695, 262, 936, 29918, 316, 2590, 313, 5747, 338, 29892, 316, 2590, 10371, 11407, 28145, 1135, 278, 1353, 310, 25828, 4835, 5491, 3734, 363, 24899, 936, 24876, 19263, 29897, 338, 27556, 758, 791, 663, 3694, 3926, 6133, 313, 17241, 25709, 322, 399, 1296, 2671, 29871, 29906, 29900, 29900, 29945, 467, 13, 13, 29956, 2770, 7271, 316, 2590, 1048, 8951, 408, 4049, 408, 1757, 313, 29933, 280, 8222, 322, 438, 1267, 29871, 29896, 29929, 29929, 29955, 467, 530, 21200, 292, 1353, 310, 4344, 322, 734, 264, 18150, 8812, 515, 1716, 4655, 322, 4482, 29899, 8228, 316, 2590, 29889, 22096, 304, 278, 10081, 29899, 4102, 6462, 29892, 316, 2590, 471, 23703, 3595, 297, 4123, 4344, 29889, 2567, 29892, 4344, 408, 4123, 408, 5320, 2440, 2030, 526, 10231, 368, 24876, 2662, 322, 14914, 363, 316, 2590, 29889, 4803, 310, 3677, 680, 2139, 1934, 4249, 4123, 23080, 24646, 5320, 304, 16741, 27294, 21954, 29881, 515, 1048, 29871, 29906, 10151, 310, 393, 4665, 297, 29871, 29896, 29929, 29929, 29946, 304, 4359, 29871, 29953, 10151, 297, 29871, 29906, 29900, 29900, 29906, 313, 29933, 1680, 29871, 29906, 29900, 29900, 29953, 467, 13, 13, 2277, 9626, 6479, 271, 1860, 363, 897, 2590, 13, 13, 1576, 1556, 3619, 16083, 7539, 1860, 363, 316, 2590, 526, 11643, 1228, 27580, 322, 286, 2092, 29899, 1727, 18099, 3677, 680, 2139, 424, 5883, 3174, 30003, 3242, 4049, 1831, 573, 724, 327, 265, 262, 337, 21245, 1296, 297, 6335, 17259, 313, 1799, 29934, 3624, 511, 1316, 408, 1019, 29920, 562, 313, 25044, 2251, 300, 457, 511, 349, 1165, 309, 313, 862, 2251, 300, 457, 511, 470, 796, 3543, 615, 313, 643, 509, 284, 457, 467, 2398, 29892, 263, 6559, 491, 278, 405, 7833, 29950, 1476, 393, 3677, 680, 2139, 424, 5883, 3174, 322, 5193, 29220, 27580, 892, 11828, 363, 903, 6194, 1048, 4203, 29918, 278, 2305, 411, 316, 2590, 29889, 1152, 777, 29892, 278, 4549, 2625, 9545, 515, 278, 5883, 3174, 2949, 264, 29915, 29873, 7088, 278, 23633, 896, 750, 4944, 29889, 5901, 11898, 505, 1476, 29892, 26800, 368, 29892, 393, 3619, 3677, 680, 2139, 1934, 505, 2217, 901, 2779, 1135, 263, 2058, 833, 313, 29879, 688, 279, 22549, 29897, 313, 29968, 381, 816, 634, 394, 29889, 29871, 29906, 29900, 29900, 29906, 29936, 2598, 29883, 2546, 600, 322, 5201, 816, 29871, 29906, 29900, 29900, 29945, 29936, 2598, 29883, 2546, 600, 322, 315, 14899, 29871, 29906, 29900, 29900, 29953, 29936, 24961, 29871, 29906, 29900, 29900, 29953, 467, 13, 13, 797, 9826, 29915, 29879, 22549, 29899, 1129, 3262, 9257, 29892, 1784, 2305, 4658, 896, 817, 304, 367, 373, 3677, 680, 2139, 424, 13589, 362, 29889, 512, 5408, 322, 3444, 29892, 372, 29915, 29879, 15899, 393, 697, 297, 5320, 16157, 29879, 4893, 3677, 680, 2139, 1934, 29889, 512, 29871, 29896, 29929, 29929, 29941, 29892, 29871, 29896, 29900, 29889, 29947, 7284, 2225, 699, 1980, 363, 3677, 680, 2139, 1934, 892, 12272, 21144, 297, 278, 3303, 12626, 29889, 512, 29871, 29906, 29900, 29900, 29941, 29892, 393, 901, 1135, 3765, 29881, 304, 975, 29871, 29906, 29955, 7284, 2225, 699, 1980 ]	1,334,139	11,264	Book	-1	-1
written. According to a survey commissioned by the British Association for Counselling and Psychotherapy, _two-thirds_ of British adults say they suffer from depression. Research now suggests that SSRIs, such as Prozac and Seroxat (paroxetine HCL), can be addictive. In 2004, the London water supply was found to be contaminated with unacceptable levels of Prozac from people's sewage systems (Townsend 2004). Antidepressant drugs are also increasingly prescribed for children, but the safety of such drugs for young people is in question (Bower 2006; Raz 2006). In some cases, antidepressants have been blamed for inciting suicidal tendencies in teens and young adults (Bower 2006; Raz 2006). There is no question that antidepressants have helped many people to cope better, but these drugs are not enough to cure the root causes of depression. Taking drugs can be like disarming a fire alarm without putting out the fire. It's the combination of psychotherapy and medication that has proved thus far to be the most effective intervention for major depression. Talk therapies help you get things off your chest, and cognitive behavioral therapy (CBT), the most common intervention, is designed to help you restructure your thoughts and beliefs. However, CBT rarely addresses emotions directly. Other Treatments Regular physical exercise can help to temporarily lift moods, but the effect doesn't last if you haven't cleared up unresolved emotional issues. Eventually, those unresolved emotions can weigh you down to the point where exercise doesn't help or you lose the motivation to exercise. There are herbal treatments for depression that have become popular, such as St. John's Wort ( _Hypericum perforatum_ ), although studies are inconclusive as to their benefits. Doctors may prescribe electroshock therapy for people with treatment-resistant major depression. Some depression sufferers have been helped by procedures that were originally designed for use with other medical problems—such as a treatment for epilepsy called vagus-nerve stimulation and a treatment for Parkinson's disease called Area 25 brain stimulation. Those who suffer from chronic depression, and the ailments that often accompany it, regard every new development with guarded hope. Many of them have spent their lives trying the latest remedy or enduring treatments that alleviate their symptoms temporarily only to leave them plummeting toward depression again. Until she began to use HeartMath techniques, Sherrie had had a similar experience. I was born depressed. Literally. Even my baby pictures look sad. Depression runs in my family. One of my uncles received multiple electroshock treatments but ultimately committed suicide anyway. I used to think I was cursed by my own DNA. With my genetics and conditioning—and the absence of any tools to work with life's obstacles—it did not take long for my fragile physiology to give way. By the time I was seven, my parents had sent me to play cards with a bearded Santa psychiatrist. Thus began my pattern of viewing feelings and emotions as an illness. When I hit puberty, my "sick" emotions made me physically sick and expressed themselves as severe hormone imbalances, irritable bowel syndrome, PMS, anorexia, and other physical problems. Over the years I bounced from doctor to psychiatrist to psychologist to meditation to yoga to extreme diets of beans and bitter vegetables to acupuncture to [craniosacral] massage to trips in nature to this religion or spiritual practice and that medical procedure to this to that and to the other. You name it and I tried it. Some things worked for a short time, but then the inevitable return of despair would slam me back into a state of powerless resignation. Before I had the HeartMath tools, I was at a loss to meet life's challenges. I made life's challenges signify that I was imperfect or biologically impaired and unequipped—or that the world was a hostile and unjust place. With HeartMath tools, life's challenges have taken on a completely different meaning and shape for me. 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truly become stepping-stones to greater and greater fulfillment and joy. Now I can see emotions, in themselves, are not illness. Anyone can be knocked down by difficult events if they do not have the tools to deal with them. Without the tools, we get depressed. With the tools, those same life events can catapult us to new horizons of understanding and empowerment. ## An Increasing Rate of Depression The World Health Organization predicts that by 2020, depression will surpass heart disease as the number one disability worldwide (Murray and Lopez 1996). Older people tend to have higher rates of depression and the U.S. Census Bureau projects that by 2020, nearly one-third of the U.S. population will be over the age of fifty. Even now, experts estimate that nearly one in six Americans over age sixty-five suffers from serious, persistent symptoms of depression (Brody 1998). The rate of depression for adults and children alike is expected to continue to grow at an alarming rate(Murray and Lopez 1996). It's not hard to understand why. Our world today provokes tremendous anxiety and uncertainty about so many things: family stability, relationship security, job security, health and health care costs, the price of oil and gas, personal and national debt, fear of bird flu or other pandemics, terrorism and wars, the political situation, the growing number of natural disasters, pollution, global warming, species extinction, and even the survival of the planet. Anxiety and uncertainty can result in loss of hope. Then there's the speedup of communication about all of these things, which requires faster emotional processing than has ever been demanded of people before. When people can't make sense of what's going on and have no previous context for it, you can see how the accumulation of uncertainty and anxiety could put their emotional systems on full-tilt alert. Overload, frustration, and anxiety create a _static buildup_ in the emotional system that eventually results in low-grade depression. The questions everyone needs to pause and ask themselves are these: How long can people keep up with this accelerating rate of uncertainty? What will be the ongoing emotional and health consequences? What can people do to shore up their emotional systems to sustain hope and prevent depression? In order to live, not just survive, in the twenty-first century, people need to raise their thresholds of emotional overreaction—and they can, once they know how. Emotional Sensitivity Feelings are very sensitive by nature. They touch the essence of who you are. So when you feel judged or blamed for having certain feelings, you may learn to repress them. But as we have said, repressed emotions don't just go away. It's an illusion to think that your attempt to rationally control your feelings will eliminate their influence. Even when feelings are vented, it's only a temporary release. Feelings don't go away until they're resolved. Unresolved feelings fester in the unconscious and skew your perceptions of yourself and how you relate to others and to life. Some people are oversensitive and don't know how to manage their emotional reactions. They easily fall prey to "overcaring," overattachment, and anxious, sad, and depressed states. Emotional sensitivity has been viewed by society as a weakness, especially in men. Perhaps this is why when men feel depressed, they tend to bury their feelings in overwork or mask them through use of stimulants, like alcohol, drugs, and so forth. Depression in men typically shows up as irritability, anger, and discouragement. Women may also use stimulants to mask feelings. Their depression often shows up as a state of hopelessness and helplessness. The fact is, male or female, everyone has emotional sensitivities. The real weakness is when feelings get buried yet control how you perceive and act while you deny that they are having any influence over your perceptions or stability. Today the survival of the world can be threatened by a lack of emotional stability of a few people. No magic pill will fix that. Unresolved feelings often end up in heartache and heartbreak, causing a feeling of hollowness, like a hole in the heart.	1.542685	-0.031289	1.820128	0.542771	[ 1.5974720516730403, 1.4878980173531393 ]	[ 0.22353975881482813, -0.28611790114045055 ]	[ 1.8150553872684942, 1.8252003513700312 ]	[ 0.4309120840810387, 0.6546299271507867 ]	1,024	[ 512, 512 ]	[ 19781, 4953, 29871, 30191, 1886, 3262, 29899, 303, 2873, 304, 7621, 322, 7621, 6095, 5589, 358, 322, 15331, 29889, 13, 13, 10454, 306, 508, 1074, 23023, 1080, 29892, 297, 6053, 29892, 526, 451, 4486, 2264, 29889, 26407, 508, 367, 18232, 287, 1623, 491, 5189, 4959, 565, 896, 437, 451, 505, 278, 8492, 304, 5376, 411, 963, 29889, 13932, 278, 8492, 29892, 591, 679, 316, 13120, 29889, 2973, 278, 8492, 29892, 1906, 1021, 2834, 4959, 508, 6635, 481, 499, 502, 304, 716, 4029, 466, 787, 310, 8004, 322, 3710, 1680, 358, 29889, 13, 13, 2277, 530, 512, 1037, 5832, 390, 403, 310, 897, 2590, 13, 13, 1576, 2787, 15202, 9205, 2133, 8500, 29879, 393, 491, 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People can learn from heartache, but just as often, they end up trapped in hurt, blame, resignation, and loss of hope. The anguish leads to a lot of misunderstandings, even hatred and revenge. The result is what you see every day on the news: one person or group trying to wrest control from another person or group in order to enforce their position, without understanding the feeling worlds or the emotional consequences. The planet clearly needs more people who can become emotionally aware, responsible citizens. Yet emotional responsibility can seem unappealing to those who want to be free to do as they wish, regardless of whom it affects—including themselves. Others have tried to manage their frustration, anxiety, or depression but haven't been successful and have given up. The real breakthrough and hope is that people _can_ manage and transform these emotions. ## Emotional Responsibility The almost instant TV and Web coverage of devastating crimes, natural disasters, and terrorist attacks has an unexpected and important upside. People are now connected to what others throughout the world are thinking and feeling as never before. On-the-scene interviews and vivid, real-time images are making people throughout the world more conscious of the fact that all human beings have similar feelings, hopes, and fears. This new connectivity is creating a _planetary shift_ in how people view themselves and each other. It's challenging their opinions, belief systems, and self-centeredness. No one knows exactly where global connectivity is leading to, but everyone knows the stakes are high. While you can't control the planetary shift, you can control your emotional responses to what's occurring. When you're depressed, you feel lonely and disconnected, so you may think you're not part of all this connectivity. But you _are_ , because millions of people feel the same way you do. When you're depressed, you often feel helpless and unable to take on emotional responsibility, but you _can_ , in steps, and that is what this book is about. Each step taken brings in a glimmer of light and hope that empowers you to take the next step and the next. _Emotional responsibility_ is an empowerment process that has "make sense" and "can do," that is, you gain insights that make sense to you and you gain the power to act on them. Empowerment provides meaningfulness and purposeful intent to your efforts to uncover the root causes of your depression and to transform your emotional state into new peace and satisfaction. Transformation allows you to take back emotional control of your life. Certain emotional needs are universal—to care and be cared for, to have hope, and to feel secure. Answering these needs requires more than physical health, the pursuit of wealth, or a successful career. Answering these needs requires a power beyond intellect. The answer lies in the power of the human heart. ## The Heart—A Transformation Agent It's no coincidence that ancient cultures from Greece to China looked at the heart as a primary source of feeling, virtue, and intelligence. They felt that only through the heart could greed be replaced by charity, selfishness by compassion, and fear by love. Religions all over the world talk about the heart as the seat of the soul and the doorway to spirit or higher self. The ancient Chinese considered the heart as the primary organ capable of influencing and directing people's emotions, morality, decision-making ability, and attainment of inner balance. The ancient Chinese characters for "anguish," "thinking," "thought," "intent," "listen," "virtue," as well as "compassion" and "love" each include a glyph for "heart." Western languages also refer to the heart both as a physical organ and as a metaphor for feeling, intuition, and the center of people's personalities or beings. After all, it's in the area of the heart that people experience the feeling of many emotions like joy, love, hurt, and sadness. All languages are filled with meaningful phrases like "losing heart," "having heart," "being heartfelt," "playing with a lot of heart," "going deep in your heart to find an answer," and so forth. 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. It is important to understand this scientific discovery, which we will describe in chapter 4, since it helped shape the HeartMath system—the tools and techniques you will learn to unleash the transforming power and intelligence of your own heart. You will regain your emotional senses—your sense of hope, sense of belonging, sense of security, and sense of purpose. You will gain your own insights that confirm what you really know inside and that just feel right. There is intelligence in the heart that is designed to help people adjust to the speedup of change so that you have more clarity as you go through life and more power to clear feelings quickly. You will learn how to use the speedup of the planetary shift to your advantage for rapid, manageable, positive change. ## How the Planetary Shift Is Affecting You _Write your answers to the following items in the journal or notebook we suggest you keep while you read this book. At the end of the book, you will be asked to review these questions again._ 1. List the treatments or approaches (for example, drugs, herbal treatments, talk therapies, self-help methods, nutrition programs, or exercise programs) you have been using to help lift your depression or improve your moods. Next to each one, write what effect it has had, helpful or not helpful. If you stopped the treatment, explain why. 2. List the things in your life or life in general that have caused you to feel the most uncertain, insecure, or stressed over the past few years. 3. Which of these uncertainties contributed to your discouragement or loss of hope? 4. List the things in your life now that cause you to feel the most overloaded, frustrated, or anxious. 5. On a scale of 1 (very low) to 5 (very high), estimate your threshold of emotional reactivity—that is, how quickly you become triggered and get irritated, impatient, frustrated, or anxious. Chapter 3 # Clearing Emotions as You Go Almost everyone feels and talks about the speedup of change that we referred to in chapter 2 as a planetary shift. The accelerating pace of the speedup produces a _shift energy,_ which sometimes can feel like riding a wave but at other times feels like being tossed around or caught in an undertow. These are not just surfing metaphors. We are talking about real electromagnetic waves that are generated by another person's emotional state or by a collective emotional state. That's why you can feel uplifted by the energy in a room of people listening to a dynamic, positive speaker, or sad and depressed at a funeral of someone you didn't even know. People's emotional waves affect themselves and others. We call this _emotional energetics._ People need to take emotional responsibility to keep pace with a shift energy that keeps speeding up and not let the changing, often chaotic emotional energetics keep getting to them. Negative emotional energies can spread like a virus. Here's an example of how it works. You hear people standing by the copier at work, stressed and complaining, and it causes you to feel more tension and stress. You take out your stress by being impatient with a customer who calls asking for help. The customer gets angry and takes out her stress by yelling at her kids. Because the shift energy is not going to stop, and the emotional virus is going to continue to spread, people need to learn emotional energy maintenance to clear up their stress as they go. We can't put enough emphasis on this. You _can_ clear as you go in order to be in phase with the shift so your energies and feelings don't spread or back up in your system—then down the tubes you go mentally and emotionally! ## Start with Now It's important to start _now_ in transforming depression—whether you are recovering from or hoping to prevent depressive episodes. Many psychological therapies for depression begin by trying to identify stressful events that happened in the past and may have laid the groundwork for depression. We take a different approach. We suggest you start by learning to clear current feelings as you go so you don't pile more on top of any unresolved emotions stored in your cells. 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clear or thought you had already cleared. Using a one-minute tool right at the moment of disturbance will help you learn to deal with feelings as soon as they come up. Otherwise, in the acceleration of the planetary shift, old stored feelings of disappointment and blame get retriggered. You may not even know why you are feeling disturbed, irritable, sad, or depressed. And if you get pulled back into rehashing those feelings, the negative energy starts to draw the content back into consciousness (who did what, where, and why) from memories of insecurities, stresses, or traumas of the past that are stored in your cells. The negative energy starts stacking up again, and you only feel worse. Resignation and depression set in. It takes emotional energetic maintenance in the present to start to clear emotional habits and imprinted memories. People have to take on that emotional energy responsibility. Once you understand how it works and use tools to help you take that responsibility, you build power to surf through the electromagnetic waves of uncertainty and change. Notice and Ease The first step is to transform your reactions to all the stressors that are coming up due to global changes and ongoing uncertainties and insecurities so that those same reactions don't keep diminishing your quality of life. The first two tools we're going to give you are called "Notice and Ease" and "Power of Neutral." You use Notice and Ease as soon as you start to feel anxious, tense, worried, or sad. It's important to _notice_ —become emotionally aware and acknowledge what you feel—and _ease_ —"befriend" the reaction by holding it in your heart, then letting the feeling ease out of your system. If you try to fight your feelings or try to push them away, they will just gain energy. Befriending your feelings with the Notice and Ease tool takes the intensity or steam out and helps you clear the passing energy. Keep using this tool for one minute or longer until you feel something lighten up, even if you don't get to a complete release yet. So often, in the midst of shift energies, you can feel so many of these feelings—anxiety, tension, worry, and sadness—all within five or ten minutes! Don't let this confuse you. Don't even try to figure out why. Just keep practicing Notice and Ease until your energies come back into balance. Then listen to the intuitive guidance of your heart on what to do next. Tool: Notice and Ease Step 1. Notice and admit what you are feeling. Step 2. Try to name and befriend the feeling. Step 3. Tell yourself to e-a-s-e—as you gently focus your attention in the area of your heart, relax as you breathe, and e-a-s-e the stress out. Feelings are like a code that contains information. You have to name and befriend your feelings to decipher the code. Admit the truth of your feeling world and allow new intuitive perceptions to come to you. As soon as you honestly admit and befriend what you are feeling, you will start to diminish its power over you. Even a little ease can bring some release and a more balanced perspective. Even if you have to use the tool twenty to thirty times a day or more, do it as often as you need to. It will help build your power to clear as you go. Practice Notice and Ease for one minute or longer whenever you experience the following emotions or attitudes: * anger * angst * anxiety * blame (of people, situations, or life) * feeling blocked up * boredom * depression * edginess * fear * guilt * numbness * feeling overwhelmed * pouting * pressure * resentment * resignation and hopelessness * resistance * sadness * self-blame * strain * stubbornness * tension * worry Power of Neutral The second one-minute tool is the Power of Neutral tool. Once your emotions get disturbed, your mind will tend to jump in with judgments toward yourself or others. The mind is like a computer. 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urbed feeling as a key press to start a process—analyzing why, calculating next steps, and bringing up memories of what happened when you felt like that before. The Power of Neutral tool helps you put this mental momentum on pause so you can neutralize your reactions and thoughts. Power of Neutral stops the energy drain and allows your heart intelligence to come in. When you keep judging yourself or others, that energy backs up in your system and feels terrible. It doesn't bring helpful solutions. It only makes you feel disappointed in yourself, which drains more energy. You can stop this in its tracks with Power of Neutral. Keep using the Power of Neutral tool throughout the day to prevent or recoup emotional energy loss and the physical drain that comes with it. Again, even if you have to practice becoming neutral twenty to thirty times a day, do so. It will help you increase your empowerment to stop draining judgmental habits. Tool: Power of Neutral Step 1. Take a time-out, breathing slowly and deeply. Imagine the air entering and leaving through the heart area or the center of your chest. Step 2. Try to disengage from your stressful thoughts and worried feelings as you continue to breathe. Step 3. Continue the process until you have neutralized the emotional charge. Practicing Power of Neutral helps bring your mind, emotions, and physiology into a state of neutral. Think of _neutral_ as a "time-out zone" where you can step back, neutralize your emotions, and see more options with objective clarity. Use step 1 as soon as you feel your emotions starting to amp up. First, take a time-out, by choosing to step back from your emotions. The heart breathing in step 1 will help you draw the energy out of your head, where negative thoughts and feelings get amplified. Breathe slowly and deeply in a casual way, as you pretend the breath is going in and out through your heart area. In step 2, disengage from your stressful thoughts and feelings as you continue to breathe. Just having the intent to disengage can help you release a lot of the emotional energy. In step 3, you continue the process until you have chilled out and neutralized the emotional charge. This doesn't mean that irritability, anxiety, or other stressful feelings will have totally evaporated. It just means that the charged energy has been taken out and you have stopped accumulating stress. Even if you can't totally neutralize a reaction in the moment, just making the effort to shift into neutral will stop the accumulation of anxiety or stress about it. It will give you a chance to regroup your energies and refocus. One of the things that can help you get to neutral is asking yourself, "Do I really want to keep draining energy and stressing about the situation or about how bad I feel?" For example, right before a situation that normally makes you anxious or stressed, you may start negatively projecting the idea that you will panic or be judged by others. This is the perfect time to use Power of Neutral—otherwise your emotional reaction will take over and drain you. Instead, you can build your power to be neutral about disturbed feelings and thoughts that won't release right away, so they don't take over and wear you out. An important first step in transforming depression is to clean up anxieties and judgments _when they come up_. As soon as you feel your energy going sideways, you can use Power of Neutral to refocus within yourself and go back to the heart. This will clear your emotions as you go and start to build your empowerment to clear more. As stress continues to increase, people will recognize that it is up to them to upgrade their own psychology. Fortunately, it's not that hard to do. Notice and Ease and Power of Neutral provide you with emotional survival skills, but more than that, they provide you with emotional rewards of insight and self-respect. Using these two tools requires a genuine, meaningful intent to clear your emotions as you go. As you build your ability to use these tools, you will acquire a new type of emotional energy maintenance that everyone will need to learn in order to keep pace with the speedup of events as the planetary shift continues. ## Not Enough Time When we ask people who attend HeartMath training programs what their biggest stressor is	1.129043	-1.409514	1.485344	-0.102369	[ 1.2303990367013724, 1.0276870732095558 ]	[ -1.5241137365434572, -1.2949132781358133 ]	[ 1.510706464222382, 1.4599816437146966 ]	[ -0.1986195208361593, -0.006118120985445859 ]	1,024	[ 512, 512 ]	[ 28179, 11223, 408, 263, 1820, 3965, 304, 1369, 263, 1889, 30003, 7054, 12339, 292, 2020, 29892, 25202, 2446, 6576, 29892, 322, 20794, 701, 2626, 3842, 310, 825, 9559, 746, 366, 7091, 763, 393, 1434, 29889, 450, 9206, 310, 2448, 329, 1705, 5780, 6911, 366, 1925, 445, 19119, 19399, 373, 19957, 577, 366, 508, 21104, 675, 596, 337, 7387, 322, 13133, 29889, 9206, 310, 2448, 329, 1705, 17726, 278, 5864, 270, 6038, 322, 6511, 596, 5192, 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, the majority say, "Not having enough time!" Because they don't have enough time to keep up with everything, they multitask, get distracted, and routinely become impatient, irritable, frustrated, or anxious when things don't go as planned. What they are really saying is that their emotional system isn't able to keep pace, so their minds are going nuts trying to figure out how to cope! Many admit they are too stressed to do anything about their stress. They don't realize that their emotional energy is backing up in their systems and causing the overload. Emotion is energy— _feeling in motion_. Perceptions trigger thoughts and attitudes, which trigger feelings, which in turn trigger thoughts and attitudes. It's an ongoing spiral. If you could see it in slow motion, you'd see that you're either spiraling up or spiraling down when you're in this process. You're either renewing energy or draining energy. The most powerful interception of a downward spiral is taking emotional responsibility. It starts with watching your emotional energetics. The term "emotional energetics" may sound abstract or esoteric, but it's really not. Everyone has experienced energetics. When you hear someone say, "I can't handle his energy," what she is really saying is, "His emotions are getting to me." How you handle your own emotional energies will determine how you respond to others'. Emotional energy maintenance is what you do to keep yourself from overreacting or getting drained. Emotional energetics are first expressed inside, in your feelings, thoughts, and attitudes, before they either get expressed externally or get repressed. Emotional energy maintenance is learning to clear emotions to save energy and achieve more effective outcomes. Make a commitment to stand behind your heart intent to clear as you go. Practice the tools to keep stress from stacking up, draining your energy, then playing out in mental, emotional, and/or physical ailments. A stackup from not clearing is what causes most short- or long-term depression. Look at it as a formula: Lack of clearing = depression. Once you learn this formula, you can start to do something about it. ## Hinge Points Practice the Notice and Ease and Power of Neutral tools when your emotions get triggered, and soon you'll begin to notice what we call _hinge points._ Your emotional habits propel you to judge, blame, vent, or repress feelings, while your heart intuition whispers, "Let it go. It's not a big deal." This is a hinge point—a moment where you choose to go one way or another. This is where you can learn to be heart intelligent and direct your emotional energy so it won't wash back on you with more stress. That's how you take emotional responsibility. Learn to increase the percentage of times you make a heart choice at the hinge points. In this way, you will build your overall heart intelligence rather than always falling back into the typical old patterns that keep compounding your stress. As your ratio of heart choices increases, your heart-intelligent thoughts will become louder and the old patterns will gradually lose strength. Because those automatic mental and emotional habit patterns have become etched in your neural circuits over time, they won't disappear overnight. But with just a little practice of unleashing the power of your heart, the old patterns will start to come under management and then they will clear. The stored energy released will transform into new feelings of peace and satisfaction that inspire you to keep practicing. Here are some things to watch for at hinge points: 1. When, out of habit, confusion, or just plain stubbornness, you make a choice that leads to more stress, drain, and fatigue, remind yourself that you're not "bad." If you feel or think you're bad or get disappointed in yourself, you will only add needless stress on top of stress, which will delay your opportunity to clear. When this happens, use Notice and Ease. Befriend the feelings and keep using the tools. Use the tools as if you were pressing Restart or Refresh on a computer. Treat and clear feelings from now— _a new now—_ and stop stacking up stress and energy drains. 2. Remember you are not alone. Millions are going through this same process. 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back into their same old, stress-creating mental and emotional habits and experience the emotional energy backwash from it on a daily basis. It's standard. Have compassion for yourself. The emotional backwash from stored-up stress can feel like a heaviness or weight in the area of your heart or even like a wave or wall of resistance against your chest. You can let any angst about these feelings go because you are getting educated in what's going on and how to get to a new emotional frontier. 3. Know that it can be hard to let the angst go. The mind will jump in to try to figure ways to get rid of an awful feeling. The mind goes through the same old merry-go-round that has never resolved anything before. Instead, it just stirs up more angst! A mind-on-mind struggle can't create clearing. So it gets down to the heart. That's why we keep introducing the heart and provide the HeartMath tools. There is intelligence and power in the heart, designed to align the mind with the heart so you can gain more clarity and power to clear your emotions more quickly. Start practicing Notice and Ease to move through any stress backwash, and then apply Power of Neutral to stop the energy drain and lift you into more objectivity. These two tools will help you create alignment between your heart and mind at the hinge point. This heart alignment will help you make the heart choice that goes against the grain of your automatic reactions but feels better to you in the outcome. You'll learn more tools for specific applications in the coming chapters. In summary, you can become aware of your hinge points—where the backup or the clearing starts. Once you get the signal "This is a hinge point," you know what to do. Use a tool to go back to your heart and get your heart and mind aligned. Listen to your heart intelligence and follow it. If you don't do what you really know in your heart, it's because there's a stubborn resistance from the old pattern. (That's also standard, and it doesn't make you bad either.) Just recognize and befriend the resistance with compassion. Very often, in order to be able to clear a stubborn resistance, you have to become heart vulnerable with yourself or with an understanding friend. Becoming vulnerable with yourself means having an honest and sincere talk with your heart, while you're compassionately befriending the stress you feel. That's what people try to do when they take a walk on the beach or in the woods to clear their mind and feelings. Being heart vulnerable while using the Notice and Ease and Power of Neutral tools, you can take that walk on the beach or gain release or insight wherever you are. Look at the above three points as a formula. By using the formula, you'll catch more hinge points and make heart choices that enable you to surf the waves and not get caught in as many undertows. There will always be times that you miss a hinge point and the backwash from the emotional energetics gets you. Recognize that's what it is. Tell yourself, "No big deal." Don't add drama to it. Just increase your meaningful intent to make the shift. Don't think you were bad or assign guilt or extra significance to it, as that will only pull you down further into the undertow. Use these tools and the others you will learn in this book with heartfelt, meaningful intent until you're back on your surfboard, and then move on. Above all, realize _everyone_ is having to play this same game. They either clear or stack stress as they go. Look at the speedup of hinge-point options in the shift as a video game that everyone is in. You now have an understanding of how it works, and you have the tools to play the game better. Using the formula, you will not only keep up with the shift, you will ride the waves and accomplish more as you clear more. This will bring new hope that you can turn the shift energies and speed of change to your advantage. Chapter 4 # The New Science of Emotional Transformation There has been promising new research on the power of positive emotions in the past decade. 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worth living (Seligman and Csikszentmihalyi 2000; Snyder and Lopez 2002). Studies on positive emotions are now enabling researchers to better understand mood disorders and provide new therapies to help people achieve more stable, positive emotional states. Research done at the Institute of HeartMath and other institutions is providing new hope for people with depression, anxiety, and other stress-related disorders. We are bringing to light powerful yet simple techniques that you can use to improve how you feel, think, and perceive life—techniques that increase heart intelligence and mental clarity, that help you regulate your brain chemicals and hormones, that bring you more natural highs. This is the real fountain of youth that people have been searching for over the centuries. With a little education and genuine practice, you can move into a new experience of life so rewarding that you will be motivated to keep regulating your emotions to sustain the good feelings. The payoff is delicious in terms of improved quality of life. Some of the research at HeartMath emerged from a new field called _neurocardiology_ and the study of heart-brain interactions. Scientists in this field have made some astounding discoveries about the heart. Our own research on heart-brain communication is presented in more detail in our other books and on the Institute of HeartMath website (www.heart math.org). In this chapter, we will give you a brief overview of some of this new research on the heart and why it is bringing new hope to people with depression. ## Heart-Brain Communication It was during the 1990s that scientists discovered the heart has its own "little brain" that _functions independently_ from the brain in the head. This intrinsic cardiac nervous system or "brain" can sense, feel, learn, and remember (Armour 1991; Armour and Kember 2004). The heart actually sends more information to the brain "upstairs," telling it what to do, than the brain sends to the heart (Cameron 2002). This discovery is revolutionizing scientific thinking that previously viewed heart-brain communication essentially as a one-way conversation—with the brain barking orders that the heart passively obeyed. Not only does the heart have its own little brain, it produces its own hormones. When this was discovered in the mid-1980s, the heart was reclassified as a hormonal gland (Cantin and Genest 1986). The heart produces large quantities of oxytocin, the love or bonding hormone secreted during mother-child bonding after birth and during satisfying sex, and ANP, a stress-balancing hormone that has receptors in the brain (Cantin and Genest 1986; Gutkowska et al. 2000). Heart Rate Variability Also in the early 1990s, our research team at the Institute of HeartMath discovered that the pattern of the heart's rhythmic activity changes as different emotions are experienced (McCraty et al. 1995; Tiller, McCraty, and Atkinson 1996). "Heart rate variability" is a term used to refer to the natural changes in heart rate that occur from one heartbeat to the next. When these increases and decreases in heart rate are plotted over time, they give rise to a _pattern_ of heart activity that is called the _heart rhythm_. Signals generated by the heart's rhythmic activity are sent to the brain and throughout the body. Your brain, respiratory, and digestive systems all respond to the heart's rhythm. Each of these systems also generates its own oscillating rhythm. Because the heart's rhythm is the most powerful, it can bring other systems into synchronization with it. This means that your respiratory and digestive systems and your higher brain functions all dance to the beat of the heart's rhythmic pattern. When you're experiencing positive emotions, like sincere appreciation, care, joy, compassion, or love, your heart's rhythms are harmonious, creating an ordered, coherent pattern that helps bring your whole body into increased harmony and coherence. 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ordered and chaotic, and your whole body falls into stress (McCraty et al. 2006). In addition, the electromagnetic fields generated by the heart's chaotic or coherent rhythms are transmitted like radio waves throughout the body and to other people in close proximity. This helps explain how other people's emotional states can affect you (McCraty 2004; McCraty et al. 2006). Heart-Brain Coherence The power to transform emotions involves learning how to bring your heart, brain, and nervous system into _synchronization_ or _coherence_. Researchers have found that when people learn how to intentionally shift the pattern of their heart's rhythm into a more coherent or synchronized mode, their emotional state improves quickly (McCraty et al. 2006; McCraty and Tomasino 2006). You can shift into heart rhythm coherence while you are relaxed or energized, whether your heart rate is 50 or 130 beats per minute. Heart rhythm coherence has important implications for peak performance. In figure 4.1, the top graph shows a woman's disordered heart rhythm pattern while she was feeling frustrated and anxious and the bottom graph shows the coherent heart rhythm pattern of the same person after she used a HeartMath tool and was feeling appreciation. You can see that her heart rate stayed the same, varying between about 60 and 90 beats per minute, whether her heart rhythm pattern was incoherent or coherent. Heart rhythm coherence renews and revitalizes. It enhances your heart's connection with your core spirit and with other people. It downloads more spirit or higher consciousness into your human system and builds resilience to navigate an increasingly complex and uncertain world. It also helps bring you emotional textures that are more uplifting and fulfilling. Coherence is an even more powerful physiological state than relaxation. It is considered an optimal state for healing, learning, emotional transformation, and peak performance (McCraty et al. 2006). Figure 4.1 The top graph shows the irregular, jagged heart rhythm pattern typical of stressful feelings like anger, frustration, worry, and anxiety. This is called an incoherent pattern. The bottom graph shows the heart rate variability or heart rhythm pattern typical of appreciation and other positive feelings. This smooth heart rhythm is what scientists call a highly ordered or coherent pattern and is a sign of good health and emotional balance. © Institute of HeartMath In figure 4.2 (on page 48), the top graph shows a typical heart rhythm pattern for the emotion of anger on the left and the power spectrum of this heart rhythm on the right. The power spectrum for anger shows the activity of the sympathetic nervous system (high peak at the left), the parasympathetic nervous system (tiny peak at the right), and the activity in the heart-brain communication loop (tiny peak in the middle). Figure 4.2 The graphs to the left show typical heart rhythm patterns during states of anger, relaxation, and appreciation. The graphs to the right show the corresponding power spectra of the heart rhythm patterns at left. The power spectra provide a window into the activity of the two branches of the autonomic nervous system and activity in the heart-brain communication loop during each state (see detailed description in text). © Institute of HeartMath The middle graph shows a typical heart rhythm pattern and power spectrum for relaxation. This power spectrum shows more parasympathetic activity. Relaxation will increase parasympathetic activity and lower heart rate, but it won't create synchronization or coherence. The bottom graph shows a typical heart rhythm pattern for appreciation (which is similar to that produced by many sincere positive emotions). In this power spectrum there is one large, narrow peak, which indicates increased synchronization and harmony between the sympathetic and parasympathetic nervous systems and in the communication between the heart and brain. Look at the topmost number on the vertical scale in each power spectrum graph, which indicates the amount of power. In the spectra for both anger and relaxation, the largest peak measures under 150. 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ization and coherence generate more than five times the power!_ This is the empowerment that you need to help lift depression. Your sympathetic nervous system gets activated when you are under stress to prepare your body to react to threats, real or imagined, while your parasympathetic nervous system calms things down. Chronic stress, anxiety, depression, and social isolation are associated with an overactive sympathetic nervous system. The chronic activation of the sympathetic nervous system due to negative emotional states increases the risk of stress-related disorders, heart rhythm disturbances, heart attacks, and sudden cardiac death (Rozanski, Blumenthal, and Kaplan 1999; Arnetz and Ekman 2006; Molinare, Compare, and Parati 2006). As you learn how to shift into heart rhythm coherence, you increase your power to change your mood more quickly and _set a new pattern_ of emotional state and healthier functioning (McCraty and Tomasino 2006). The HeartMath tools and techniques have been scientifically designed and validated to help you empower and transform negative emotional states like anger, stress, anxiety, and depression. ## Stress and the Brain The part of the brain that gets activated under stress stays active long after stressful situations are over, which may explain why it's hard for many people to let stressful feelings go. And the brain is also a pattern-matching system that scans for what's familiar. When a stressful situation occurs, the brain scans its memory banks looking for previous stressful experiences until it perceives a match. Then it triggers the same emotional reactions you had the previous time—like anxiety, hurt, resignation, or depression. The same neurotransmitters and biochemicals are then released into your system. If your body experiences a particular emotional state repeatedly, the neural circuits for that state are reinforced, which means you've literally built in a physical pathway that makes it easier to feel those stressful emotions. The neural connections going from the emotional centers in the brain to the cognitive or thinking centers are actually stronger and more plentiful than the wiring going in the other direction (LeDoux 1996). That's why it's hard to have rational control over your emotions. The good news is that all these brain circuits are flexible and can be reshaped with new patterns throughout life. It's never too late to learn or to change. Since emotional processes work faster than thinking, it takes a power stronger than just mental processes to repattern negative emotional circuitry. It takes the power of the coherent heart. Scientists have discovered that the heart's signals have a significant effect on the brain's cognitive and emotional functions, continuously influencing how people perceive and respond to the world as well as how they feel (Pribram and Melges 1969; McCraty et al. 2006; McCraty and Tomasino 2006). Heart rhythm coherence helps synchronize cortical activity, facilitating higher cognitive faculties, such as perception, memory, discernment, and problem solving. A coherent heart rhythm also communicates a message of well-being to the brain's emotional circuitry. As your heart rhythm changes, so does the electrical activity in the cells of the amygdala, the key emotional memory center in the brain. In fact, the cells in the amygdala have been shown to be synchronized to the heartbeat (Frysinger and Harper 1990). Through these and other pathways, familiar emotional patterns like fear or depression can be repatterned by harnessing the power of your heart. You can learn how to work with the magnificent system of your heart and brain to change your neural circuitry and trigger different neurotransmitters and biochemistry. You can keep your emotional maintenance on par. ## Cortisol and Depression Cortisol has been called "the mother" of all stress hormones. Your adrenal glands produce large amounts of cortisol when you are under stress. Cortisol increases blood sugar levels to help you better cope with the stress. Ongoing emotional stress can reset your body's cortisol production to increased levels so that even when you try to relax, you still feel stressed. 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people with depression maintain high levels of cortisol in their body, due to ongoing stress. High cortisol levels may also contribute to depression. ## Heart Rate Variability and Depression Stress is reflected in disordered and chaotic heart rhythm patterns. Over time, this causes wear and tear on the nervous system and can lead to a lowering of heart rate variability (HRV). This means that your heart rate isn't as adaptable as it should be. It doesn't increase fast enough when you sit up quickly or climb stairs, so you feel faint or winded. It doesn't slow down fast enough either, making it difficult to relax or sleep. This lack of flexibility is a predictor of many diseases, any one of which can kill you (Tsuji et al. 1994; Dekker et al. 1997). To make matters worse, low HRV may indicate lower emotional flexibility as well, so when things do go badly, you find it harder to cope. On the other hand, increased HRV shows a positive correlation to improved mood. Several studies have found links between HRV and treatments for major depression. One study found that patients who felt better after taking antidepressants showed an increase in HRV (Balogh et al. 1993). Another study found that when cognitive behavioral therapy was given to depressed heart patients and their depression lifted, HRV improved at the same time (Carney et al. 2000). ## When Therapy Works Simply put, when therapies work, people feel better. Their mood and outlook improve. They experience more optimistic attitudes and positive feelings. We believe that cognitive therapies or emotional healing methods work best when they introduce coherent rhythmic patterns from the heart to help people neutralize negative emotional energy and shift into positive emotional states. Researchers are still trying to understand exactly how positive attitudes and emotions affect human brain functions and neurochemicals. According to positive psychology research, when you're experiencing a negative emotion, the range of thoughts available to your mind is limited, resulting in fixated and more predictable thinking and action. Positive emotions produce patterns of thought that are more flexible and inclusive, and they lead to more creative action (Isen 1999; Fredrickson 2002). Positive emotions also have an "undoing effect" on negative emotions. They loosen the hold that negative emotions have on your brain and body. Positive emotions seem to serve as effective antidotes for the lingering effects of negative emotions (Fredrickson 2002). One purpose of HeartMath tools is to help you cultivate more positive emotions. The tools teach you how to shift out of a negative emotional state into a positive one (psychologically and physiologically)—right in the midst of stress—in order to gain a more heart-intelligent perspective. University of Michigan positive psychology researcher Barbara Fredrickson says, "positive emotions can have effects beyond making people 'feel good' or improving their subjective experiences of life. They also have the potential to broaden people's habitual modes of thinking and build their physical, intellectual, and social resources" (2000, 4). Furthermore, Fredrickson notes, these resources last longer than the transient positive emotional states that led to their acquisition and can be drawn upon in future moments, when people are in different emotional states, to help them overcome current stresses faster and to make them more resilient to future adversities. Thus, "through experiences of positive emotions, people transform themselves, becoming more creative, knowledgeable, resilient, socially integrated, and healthy individuals" (2002, 123). Based on her work, Fredrickson also suggests that "intervention strategies that cultivate positive emotions are particularly suited for preventing and treating problems rooted in negative emotions, such as anxiety, depression, aggression, and stress-related health problems" (2002, 1). Cognitive Behavioral Therapy Cognitive behavioral therapy (CBT) is the most common form of psychotherapeutic treatment for depression. CBT helps you analyze your way out of negative thoughts and emotions. 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a more rational approach toward your emotions. CBT works with the mind. But mind-on-mind efforts don't always shift your emotional state. Your mind can be telling you to shift, while your emotions keep heaving. It's hard to get a grip on stubborn emotions. It takes coherent heart power and heart intention to effectively rearrange your emotions so they don't keep rearranging you. People have some heart intention in whatever they do to help themselves—but if the emotional patterns are strong enough, they can easily override the best intentions. Intentionally activating heart coherence is an accelerated way to free yourself and set a new pattern. Acceptance and Commitment Therapy A new therapy that is gaining a lot of attention is called acceptance and commitment therapy (ACT). It was developed by Steven Hayes, past president of the Association for Behavioral and Cognitive Therapies. ACT advises people not to fight negative feelings, but to accept them. ACT then teaches a form of mindfulness, a Buddhist approach to observing thoughts and feelings without identifying with them. After you accept a negative feeling, you use your mind to "disidentify" with it and refocus your attention on your values. ACT helps you make a commitment to connecting with your values and living your values. ## Heart Psychology From our understanding of psychophysiology at HeartMath, it appears that ACT is engaging the heart in the therapeutic process. Acceptance is a heart quality. Acceptance doesn't mean resignation or caving in to negative emotions. It means that you become more neutral toward them so they stop controlling your life. Negative emotions have their place. Negative emotions aren't bad. They contain information to help you decipher what's going on underneath, what's the truth in your feeling world. When you judge your thoughts or feelings, you add negative energy that increases the density of the feelings and blocks any insights you might gain. While ACT talks about _accepting_ , HeartMath tools refer to it as _befriending_ , which means bringing disturbed or negative thoughts and feelings into your heart. Befriending brings compassion to the situation and disarms those feelings so they loosen their hold. Befriending helps the power and intelligence of your heart clear a lot of emotional reactions that keep being triggered. Acceptance and befriending are attitudes that increase heart rhythm coherence. We call feelings of love, care, compassion, appreciation, and forgiveness _core heart feelings_ because they come from the core values of the heart. They are uplifting and feel good to your entire system. When you intentionally generate core heart feelings, you nourish yourself at every level—mental, emotional, physical, and spiritual. Core heart feelings evoke attitudes such as nonjudgment, appreciation, patience, and respect that come from deep within the heart. The more you commit to intentionally generating these core heart feelings and attitudes toward yourself and others, the more you will align your heart, mind, emotions, and actions so you can live your core values. It's essential that you know what your deeper values are. Knowing and living your core values brings you self-respect and increases the textures of your life. These values come from your heart. They are part of your heart's intelligence, which intuitively knows what's best for the wholeness of a situation and for the well-being of your system. HeartMath tools can facilitate CBT, ACT, and other forms of therapy to add more heart psychology to the process. Heart psychology provides a new way to go deeper into the heart, draws on a different source of power to facilitate change, and connects you with your core spirit. It's not a quick fix, but committing to it powers you up so you can do things you haven't been able to do before. Toni first started to experience feelings of depression when she was a young girl. She remembers feeling sad all the time, just wanting to stay in her room and not play with other children. As she entered her teen years, it got worse. Daily bouts of crying were normal for her. On the outside, she appeared to be on top of the world. She was a good student, well-liked, and a leader. 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compensate for the pain and emptiness she felt on the inside. Her depression continued on into her thirties as she struggled to raise her family and manage her successful career as a professional fundraiser. Toni knew she had a serious problem, and she desperately wanted help. She tried everything from religion and prayer to meditation, therapy, and antidepressants to control her depression but found only random, temporary relief. After years of trying to rid herself of this emotional disease, she finally came to the stark conclusion that she would simply never feel better. All she could experience were feelings of hopelessness. One day a friend told her about HeartMath. She was tired of chasing a cure for her problem but finally decided to attend a HeartMath program. Toni describes her experience: During the weekend I made a sincere effort to make contact with my heart, and during an exercise something remarkable happened. I had a breakthrough, a profound experience of hope and release. For days after the seminar I knew something was different, but how could this be? I had had temporary breakthroughs before but always returned to feeling depressed. I feared I would go back into the depths of chronic depression, and after so many years it was hard to accept that by going to my heart I could be free of it. Toni kept practicing what she had learned, using one of the tools when she felt the need, consciously activating core heart feelings. Within a month the fear of her depression coming back was gone. She knew those old emotional problems were behind her. They seemed like they'd been a bad dream. Her health improved dramatically. A joyfulness, a lightness, and an excitement for life had now replaced her depression. That was ten years ago. Toni says her life continues to become more fulfilling and enriched, even amidst stressors and challenges, because the tools keep unfolding new awareness and enjoyable emotional textures. Her rather dramatic experience provides a wonderful example of what can happen when your heart comes alive. Emotional problems can be some of the most difficult to deal with, especially if they are long-standing like Toni's. Perhaps she'd looked to her heart for help before, but not knowing what it was supposed to do or exactly how to activate the heart's intelligence with consistency, she continued to suffer for years. Once she did make that deeper heart connection, her emotions responded accordingly and Toni's life took a major turn for the better. ## Connecting with Your Spirit We know from experience that our hearts are our principal point of connection with spirit. Not only does our own subjective experience confirm this, but there is biological evidence to support this as well. In the fetus, the heart is the first organ to develop, even before the brain stem. Amazingly enough, the heart starts beating on its own without any known physical stimulus. We anticipate that future scientific research will eventually demonstrate that the physical heart is the central distribution station for one's true spirit and intuitive regulation of the mental, emotional, and physical systems. Fortunately, people do not have to wait for science to develop the measuring instruments to prove the existence of spirit before they connect with the organizing intelligence of their hearts. The more you experience the state of heart rhythm coherence, the more easily your brain's neural networks can be retrained to a healthier level of functioning. Using HeartMath tools is not simply a psychological process, but over time creates a physiological shift that brings your entire system—heart, brain, mind, emotions, and nervous system—into a dynamic state of coherence. It is in this coherent state that more empowerment and heart intelligence become available for emotional transformation. Heart intelligence enables you to _adapt_ to life's challenges and save emotional energy to regain control of your life. The result is that your life is enriched with value and meaning. Hope appears on the horizon again. As your depression lifts, you unfold potential hidden within your heart that you never knew was there. You become more of who you really are. You become your own hope generator. Chapter 5 # Understanding Stress-Induced Depression Core heart feelings, like love, care, appreciation, compassion, and forgiveness, are what give you the coherent power to _live_ your core values. But all too often, a genuine feeling of love or care gets compromised. 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mind takes you right into clingy attachment, jealousy, or even paralyzing fear. Get too identified with anything you care about—a job, a child, or an issue—and if things don't go your way, you can feel drained from worry and anxiety. To make things worse, overidentity can leave you feeling like a victim. Love and care compromised by insecurity, overattachment, or overidentity turn into _lower heart feelings._ You are still caring—about your mate, your child, or your job—so you do still feel some heart. But you are also pulled by overcare or overattachment. These lower heart feelings send fight-or-flight stress signals throughout your body. Insecurity draws energy down from your heart into your solar plexus (located about four inches below the heart, just below the sternum), propelling you to glom on to what you are attached to or to close off your heart in self-protection. Love can turn into jealousy or even hate. Care can turn into anxiety. Appreciation can go out the window and turn into blame. Yet you still can feel some of your original love or care or appreciation. When you enter this state of mixed heart feelings, your sense of who you really are gets compromised. Someone or something is to blame, but it's your heart that has to pay. After all, it can seem like your heart led you down that road to stress and pain. Understanding the distinction between uplifting core heart feelings of love or care and distressing lower heart feelings (caused by overcare, overidentity, or overattachment) can clear up a lot of confusion about the language of the heart. It also may help explain why depression and heart disease are so often linked. Core heart feelings, like care and appreciation, generate coherent heart rhythm patterns. Lower heart feelings, like worry and anxiety, generate incoherent heart rhythms. Learning the distinction within yourself and learning tools to shift from incoherent to coherent heart rhythms is a key to transforming depression and improving heart health. That may seem hard to do when you're feeling stressed or depressed, but there are simple coherence-building tools and techniques to help you make that important shift. The Quick Coherence Technique Quick Coherence is a simple yet powerful technique to release distress and bring more coherence into your heart rhythms. Once you've learned the technique, it only takes a minute to do. There are three steps: Step 1. Heart Focus. Focus your attention in the area of your heart. If this sounds confusing, try this: Focus on your right big toe and wiggle it. Now focus on your right elbow. Now gently focus in the center of your chest, the area of your heart. (Most people think the heart is on the left side of the chest, but it's really closer to the center, behind the breastbone.) You may want to put your hand over your heart to help you keep your focus there. If your mind wanders, just keep shifting your attention back to the area of your heart while you do steps 2 and 3. Step 2. Heart Breathing. As you focus on the area of your heart, imagine your breath is flowing in and out through that area. This helps your mind and energy to stay focused in the heart area and your respiration and heart rhythms to synchronize. Breathe slowly and gently in through your heart (to a count of five or six) and slowly and easily out through your heart (to a count of five or six). Do this until your breathing feels smooth and balanced, not forced. You may discover that it's easier to find a slow, easy rhythm by counting "one thousand, two thousand," rather than "one, two." Continue to breathe with ease until you find a natural inner rhythm that feels good to you. Step 3. Heart Feeling. Continue to breathe through the area of your heart. As you do so, recall a positive feeling, a time when you felt good inside, and try to reexperience it. This could be a feeling of appreciation or care toward a special person or a pet, a place you enjoyed, or an activity that was fun. Allow yourself to feel this good feeling of appreciation or care. If you can't feel anything, it's okay; just try to find the attitude of appreciation or care. 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ing your Heart Focus, Heart Breathing, and Heart Feeling. Heart Feeling helps you increase coherence without having to remain focused on your breathing rhythm. If it was hard for you to find a positive feeling or attitude, take a moment now to remember a couple of times when you felt uplifting feelings, even if they occurred a long time ago. Write those experiences down or memorize them so they will be easy to recall when you practice Quick Coherence. Don't worry if you also feel some uncomfortable feelings while you're breathing a positive feeling and attitude. Even a little heart feeling starts to clear blocked emotional energies. Building coherence is a process. Just keep up a genuine heart intention to hold the attitude of love, care, appreciation, compassion, or forgiveness while you practice the Quick Coherence technique. It's important to practice this one-minute coherence-building technique as soon as you feel overwhelmed, sad, or stressed. You can also practice it after you use Notice and Ease and Power of Neutral. With a sincere use of these two tools and the Quick Coherence technique, you _can_ bring overcare, overattachment, and overidentity back to a more balanced and coherent care. Create a simple and easy practice routine to build coherence, and do it earnestly and genuinely. Start by practicing Quick Coherence first thing in the morning to set up your day. Then use it whenever you feel overwhelmed, sad, or stressed during the day and at night, as the last thing before sleep. Watch yourself over the next few days and make notes about what commonly triggers overwhelming or depressing attitudes and feelings in you. Observe the rhythm and pattern of those triggers and moods. Use the tools to help prevent and recover from those recurring patterns. You will start to reset your system into increasing coherence. ## Developing Intuitive Discernment Increasing coherence has many mental, emotional, and physical benefits. One of the most important benefits of increased coherence is that it helps you develop _intuitive self-guidance._ Most people think of intuition as psychic ability or as a new invention, like the lightbulb. But a more practical baseline application is developing intuitive discernment of how to move more effectively through day-to-day life. The first and most important way to develop that intuitive discernment is to know when you are in or out of your heart. The more you are in your heart, the more coherence and alignment there is between mind, emotions, and body. It is this _coherent alignment_ that allows intuition to flow into the human system. Intuition is a flow of information from your real spirit. Research at the Institute of HeartMath has shown that intuitive information is registered first in the heart and then transmitted to the brain/mind (McCraty et al. 2004a, 2004b). That's why we call it _heart intuition_ or _heart intelligence_. Quick Coherence practice is like exercising to help develop your intuitive self-guidance system. As you use Quick Coherence and the other coherence-building techniques that you will learn in the next few chapters, you will create the coherent alignment that invites or draws in more of your higher discernment faculties—your intuition—to facilitate clearing stress as you go. You will create a cushion between you and stressors that come up so they don't drain you as much, and you'll have clearer intuition on how to respond. As you build coherent alignment, your intuition will facilitate clearing the stored stress and depression patterns in your cells. Remember, coherence-building techniques involve putting out a core Heart Feeling or attitude like love, care, appreciation, or nonjudgment, not just Heart Breathing. It's your core heart values and feelings that create intuitive unfoldment and build empowerment to lift depression. ## You Can Embrace Change A lot of people are afraid of change, even if it's positive. They are afraid of letting go of old familiar moods. The familiar, even if it's miserable, is more comfortable. The heart can ease the process of letting go of moods and habits that don't serve you. 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Coherence and the other tools will help you take back control of your life so that you can move through change at more of a pace you can handle. Thousands of HeartMath clients have experienced rapid, manageable, positive change through practicing these HeartMath techniques. The practice gives them inner confirmation that they are on the right track. J. K.'s poignant story illustrates this. J. K., a lawyer who was deployed to the Iraq war, used the Quick Coherence technique to lift his deep depression and help him cope with the stresses of battle and of returning home: After I was notified that I was being deployed to Iraq, I was distraught. I went into a deep depression, a dark hole that I saw no way out of. The things I used to enjoy were meaningless to me. I could no longer enjoy my family or friends or girlfriend. I would just sit there counting the minutes until I was to be taken away from them. In boot camp, the depression really took over. I had been a Boston Red Sox fan my whole life, but I felt so depressed at Fort Drum that I slept right through their World Series win. That was when my aunt turned me on to my HeartMath coach. I was so lucky to be exposed to these tools, right at the most stressful time of my life. Right away, the tools gave me a game plan and a strategy to deal with stress. My biggest fear before leaving was that I would lose it while I was away. We all saw guys who came back blotto from the emotional stress. The military was preparing us, training us to deal with driving in a convoy and giving us strategies for dealing with an ambush or a chemical attack, but they were not giving us resources or strategies to deal with the ambush of our emotional stress and the attack of our worry. That's what HeartMath gave me, and it was the most important preparation of all. From the very beginning, my HeartMath coach showed me that I did not have to be a victim of the stress around me and that my emotions and "freak out" were not the enemy. Over and over again before I left, I used the Quick Coherence technique, focusing my attention on the area around my heart and breathing in the feel-great feeling I get when I am skiing—the feeling of the cold and windy air on my face, the freedom of flying down the hill. That would help me calm down and see more clearly how to respond to the situations I was facing. Knowing that I had control over whether I would "lose it" or not lifted my depression, and gave me a sense of power in a situation that I never expected to be in. I was terrified as we boarded the flight in the middle of the night to take the plane to Iraq. When we arrived, after having been up all night, I was taken in a helicopter to the base where I was to be interviewed by high-ranking officers to see if I was of a caliber to work with them or be sent out into the front lines. A lot was at stake. I was exhausted, scared, unshaven, overwhelmed. I dropped into my heart and started skiing down the slope of the "audition" for superior officers when a mortar attack hit! My first day and already they were that close—trying to kill us! Talk about a stressful job interview! I did Quick Coherence and handled the situation with calm and poise. Ultimately, I got the position I wanted, working with high-ranking officers and helicopter pilots. After my ten-month tour of duty, coming home had its own stressors. The heart tools helped me readjust to life in the States and the culture shock it brought. Everyone wanted me to make special time for them. It was stressful to make sure everyone could feel my love for them. At the same time, I needed to readjust to being back. HeartMath helped me communicate my care to them, without overcaring, without getting overwhelmed by their demands, and without saying things... that I would regret later. Having practiced HeartMath on a real battlefield, I now use it in the courtroom all the time. HeartMath helps me focus on what I really need to focus on, bringing perspective to my life. It also empowers me to take the significance out of what doesn't matter. ## Taking the Significance Out People assign meaning and significance to what might happen, creating worries and fears that can lead them right into de	1.745397	-0.202518	1.667953	0.188985	[ 1.707046085992941, 1.7837479100168716 ]	[ -0.2874608725764328, -0.11757498592467328 ]	[ 1.8759251718777168, 1.4599816437146966 ]	[ 0.1499640951097272, 0.2280052031573137 ]	1,024	[ 512, 512 ]	[ 315, 1148, 261, 663, 322, 278, 916, 8492, 674, 1371, 366, 2125, 1250, 2761, 310, 596, 2834, 577, 393, 366, 508, 4337, 1549, 1735, 472, 901, 310, 263, 27725, 366, 508, 4386, 29889, 498, 681, 4167, 310, 17778, 11309, 13154, 505, 18860, 10952, 29892, 10933, 519, 29892, 6374, 1735, 1549, 4120, 18499, 1438, 17778, 11309, 13698, 29889, 450, 6944, 4076, 963, 6426, 29871, 30191, 26897, 362, 393, 896, 526, 373, 278, 1492, 5702, 29889, 13, 13, 29967, 29889, 476, 6169, 29879, 772, 647, 424, 5828, 8632, 1078, 445, 29889, 435, 29889, 476, 1696, 263, 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pression. People also assign significance based on previous emotional experiences. They build their reality based on emotional experiences from their past, which influences their current perceptions, reactions, and thought processes. When you assign too much significance or drama to negative emotional experiences, you end up being consumed by them. Brooding is the mind's attempt to resolve emotional pain, but it doesn't work. It only adds more significance to and overidentity with a negative experience. It's important to understand how your mind assigns significance and then leads you down a pathway to despair. Here are some typical pathways. Significance can start with sentimental feelings about how things used to be (real or imagined). Then your mind builds an overattachment to those experiences and convinces you that you'll never be happy again without them. Or you might begin by having sympathy for someone else's problem, and then your mind takes that sympathetic feeling and drains your energy with worry and sadness. Or you have expectations about yourself or others, but when those expectations are not met, your mind turns a disappointment into self-pity and starts to pout. Sentimentality, attachment, sympathy, and expectation start as heartfelt expressions of care. Yet if you look deeper, you see how these attitudes can lead to overcare and much suffering, heartache, and depression. While the core heart feeling of initial care is regenerative and uplifting, overcare is stress-inducing and draining. When you get the mind and heart back into coherent alignment, you can turn overcare back to real care and free yourself. Let's see how it works. Sentimentality Sentimentality starts with a sincere loving or caring feeling that ends up in sadness. When a tender feeling turns sentimental—like missing someone with whom you shared good times—the mental pictures and emotional memories create a sense of loss that can sink your heart into deep sorrow. If you stay sentimental, it will cause a "bleeding heart." One sentimental emotion quickly attracts another, until before you know it, you're down in the dumps. The mind overidentifies with the memory—adding significance to what could have been—which ignites incoherence and sorrow, which ultimately degenerates into misery and depression. Managing sentiment isn't about cutting off the sad feeling or repressing it. By learning to recognize a _sentimental pull_ toward sadness, you can bring the energy back to your heart and shift into coherence. Use the Quick Coherence technique so the deeper core values of your heart can be expressed. You honor your memories of other people by lifting sentiment into appreciation or compassion and understanding. Appreciation is a quick way to bring in more of your real spirit. As you focus on the feeling of appreciation, your intuition can _clarify_ more. Your thoughts and perspective will change. Heart intuition—not mind sentiment—is what will guide you to a new secure attitude that feels better to your real self. Often intuition comes as calming whisper thoughts that show you the direction to take. Even if you don't intuit an immediate direction, you'll rebuild your energy and sense of security. Watch out for feelings of sentiment toward yourself too. If you are overweight and dwell on memories of when you could fit into smaller-sized clothes, that sentiment can turn to despair. It's not the memory itself, but the overattachment to what once was as well as the sense of failure that cause heartache and drain away your power. Dwelling on failure brings up more memories of past failures or parts of your life that are not working now. Brooding and lingering there will negate your self-worth and won't ever bring you any intuitive discernment. As soon as you recognize sentimental thoughts taking over, use the Quick Coherence technique, find a feeling of appreciation for something in your life now, and enjoy that appreciative feeling for a few moments. This will bring you back to the present moment and start to restore your exhausted emotional power. It can also provide you with new perceptions on how to move forward. Sympathy Sympathy or sharing in another's sadness is tricky, because it seems like you are deeply caring. However, oversympathetic feelings actually diminish your intuition about how to help and reduce your ability to care. When your mind commiserates with another over their stress, it often projects more misery than is there. 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are consumed and drained by sadness. Now there are two pitiful people instead of one. Compassion is a core heart value that lifts you out of draining sympathy. Compassion balances care with understanding. You can feel what it's like to walk in other people's shoes but know when to stop—so you don't walk off a cliff with them! A friend of ours once described the difference: "If someone's bucket has a hole in it, it doesn't help him [for you] to punch a hole in your own bucket." Sympathy bleeds energy, while compassion gives you energy and provides insight on how to help. Notice when you are slipping into sympathy. You can feel it as a pull on your heartstrings or a heavy feeling in the pit of your stomach. Use Quick Coherence to lift your attention and energy into your heart and away from mind worries and fears that underlie sympathy. Breathe the heart feeling of appreciation and compassion for the person and for yourself in order to regain emotional balance. Overattachment Being overattached to anything saps your spirit and blocks the expression of your deeper values. It binds you to people, things, or ideas to the point that you lose perspective. A mother has a natural feeling of attachment and love for her child. However, if she fusses over and spoils her child when they are together or frets every time they are apart, she reinforces insecurity in both of them and misses out on the richness of a deeper love. Healthy children naturally push away from overcaring and overattached parents. Overattachment seriously reduces the quality of love and leads to unhappiness. Overattachment occurs when you are insecure and fear that you won't get your needs met. Your heart may need something other than what you think you want or ought to have. It is easy to mistake emotional desire for your real heart's desire. When Diane was in college, she was fraught with overattachment to the idea of finding a romantic relationship. She compensated by overeating, swelling to fifty pounds above her normal weight in six months. To compensate for that, she became bulimic. Becoming overweight made her feel unattractive and added to her worries, so she ate more food. Overattachment can act as a continuous drain on your system, due to repetitive negative thoughts and attitudes that fuel your insecurity. Managing desires with heart intelligence will help keep you from being blindsided by insecurities. Use the Quick Coherence technique when you feel pulled by a desire. It will build your strength to delay gratification until you are certain that you are following your real heart and not just an emotional pull. Keep in mind that attachment to a particular outcome actually blocks the fulfillment you are hoping for. Fulfilling experiences will find you as you replace insecurity with balance and security. Expectations Everyone has expectations. You expect the sun to come up in the morning. You expect your family and friends to be pretty much the same tomorrow as they were yesterday. You expect yourself and those you care about to behave in certain ways. But the more attached you are to those expectations, the more disillusioned you will be if they aren't met. This is because you have an emotional investment in things going the way you want or think they should. That's not bad. It's only human. Unmet expectations of wives, husbands, children, colleagues, mentors, and yourself are the source of most hurt and despair. Hope is lost as disappointment drains your emotional reserves. Let's say you completed a project at work and are about to prepare a report on it. Holding an expectation that your boss or team will be as excited as you are could set you up for feeling devastated if they aren't. Approaching the report with a fun yet balanced expectancy—rather than an overattached expectation—will give you a lot more flexibility. It is better to deliver the report with sincerity, remain receptive to feedback, and maintain a sense of security. That way, whether your hopes and expectations are met or not, you can move forward without loss of energy. High expectations lead to perfectionism and performance anxieties, which only perpetuate stress and can lead to depression. Stacey's story is a prime example of this. Perfectionism runs in my family. 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multiple graduate degrees from Ivy League schools. High performance was the air I breathed, so much a part of my upbringing that if someone had asked me if I was under any performance anxiety, I would not have known what they were talking about. Does a guppy in a lake know what water is? When I was seven years old, my best friend was murdered in a violent crime. Shortly thereafter, both of my grandparents died suddenly. I went into a state of clinical depression. For the next twenty years, I tried everything from psychotherapy to drugs to spiritual practices to try to overcome this monster I called my "black dog of depression." Each thing worked for a short time, giving me a teasing glance at what life would be like without a heavy weight pressing down on my chest. Then the inevitable return of overwhelm[ing feelings] and despair would slam me back into a state of powerless hopelessness. I was repeatedly hospitalized for mysterious abdominal pain and unexplained menopause at the age of twenty. I dropped out of school, was desperately suicidal, had hot flashes and pain, and did not leave my parents' couch for months. At twenty-two, I went on a Prozac derivative. The drug gave me a new lease on life. Even though I gained a lot of weight, couldn't sleep, and suffered memory loss as side effects, I did not mind. For the first time, I was free. But, like everything else I had tried, the antidepressant did not keep working. In the middle of one week of winter exams, during which my performance anxiety was at a peak, my boyfriend broke up with me the same day the United States declared war on Iraq. I was filled with angst; confused about global politics, religion, and spirituality; living in a new place without friends or family nearby; and feeling like I had nowhere to turn. My depression detonated. I remember standing on a cliff overlooking a freeway by the ocean, calculating the angle I would need to jump with to end my life. And then the irony struck me. I was on antidepressants and I wanted to kill myself. There was something funny about it, like, "Why take these? They are obviously not working!" Instead of throwing myself off the cliff, I cast out a prayer that I would find peace. Not temporary peace, but real and lasting peace, independent of circumstances. Two weeks later I found myself volunteering at the Institute of HeartMath on my spring break from medical school. The job they gave me was to transcribe some of their research, in particular their research done on DHEA levels in perimenopausal women who had used their Cut-Thru technique. As I typed the physician's words into the computer, I kept thinking, "That's me! That's me! He is describing me exactly!" With my medical background, it was very helpful to learn the science behind HeartMath while doing the transcriptions, in order to trust the process of the tools. For one thing, I was skeptical (since I had already tried so many other things). For another thing, I did not feel an emotional shift right away. I put aside any idealistic expectations and just practiced the tools. It took about two weeks of sincere practice, without much result, before my depression truly lifted. Even more significantly, my early menopause symptoms went away and have not come back since. I've gone off medication entirely. My emotional state has continued to spiral up from there, as I have regularly used the HeartMath tools. If Stacey could find benefit from the coherence-building tools, so can you. Simply practice them with genuine heart intent. If, like Stacey, you don't get results right away, just keep going. Don't let expectations stop you or blame the tools for not working or feel sorry for yourself and then give up. Realize that you are _building_ _coherence_ so it's not fair to yourself to expect a quick fix overnight. Instead, look for progress in steps and stages. Feeling Sorry for Yourself Feeling sorry for yourself often bottoms out in blame and self-pity. Self-pity saps your power and leaves you feeling flatter than a pancake. Self-pity bleeds so much energy that, after indulging in it, you can feel drained for days. Self-pity is the opposite of compassionate understanding for yourself.	1.674174	-0.272464	1.074473	0.35027	[ 1.696088682560951, 1.6522590688329906 ]	[ 0.19847095867649206, -0.7433996750924199 ]	[ 0.6483845155917304, 1.5005615001208448 ]	[ 0.6130080028587406, 0.08753120867165798 ]	1,024	[ 512, 512 ]	[ 2999, 10591, 403, 14496, 515, 306, 13308, 5165, 12462, 29889, 5057, 4180, 471, 278, 4799, 306, 2078, 14139, 29892, 577, 1568, 263, 760, 310, 590, 701, 1182, 292, 292, 393, 565, 4856, 750, 4433, 592, 565, 306, 471, 1090, 738, 4180, 14919, 21549, 29892, 306, 723, 451, 505, 2998, 825, 896, 892, 9963, 1048, 29889, 5538, 263, 1410, 23717, 297, 263, 19437, 1073, 825, 4094, 338, 29973, 13, 13, 10401, 306, 471, 9881, 2440, 2030, 29892, 590, 1900, 5121, 471, 13406, 287, 297, 263, 24252, 17268, 29889, 13899, 368, 727, 7045, 29892, 1716, 310, 590, 4595, 862, 1237, 6423, 11584, 29889, 306, 3512, 964, 263, 2106, 310, 24899, 936, 316, 2590, 29889, 13, 13, 2831, 278, 2446, 10081, 2440, 29892, 306, 1898, 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You can notice the difference in your body. Compassion feels soothing and relaxing to the heart. It brings intuitive discernment that lets you see what can be improved, while self-pity creates an ache in the heart or pit of the stomach and sees no way out. Left unchecked, self-pity becomes a chronic case of "poor me." This happens most often when you feel that someone—or life in general—hasn't been fair. You can drain your energy for days, weeks, months, or years by feeling sorry for yourself. Pretty soon you're feeling so sorry for yourself that all of life is tainted with despair. When self-pity or "poor me" occupies your mind, new possibilities simply can't get in and you're unable to take effective action. Another expression of self-pity is _pout_. We've all seen young children turn out their lower lips and scowl when disappointed. Most of the time a child's pout doesn't last long. Children have more emotional flexibility than adults, so they don't tend to brood for days or weeks. They just pout until life offers a new opportunity, and then they move on—often in a matter of minutes. In an adult, self-pity and pout can become ingrained habits that distort reality. When the mind habitually pouts, it misinterprets the communications and feelings of others. It programs and reprograms the hurt and resentment into the brain's neural circuitry, skewing the body's hormonal balance, depressing the immune system, and aging people before their time. Leaving the pouts unchecked or dramatizing them to prove a point can lead to depression and physical disorders. Compassion and nonjudgment are absolutely essential to the process of releasing self-pity patterns. Hold yourself gently in the heart in a humble, open attitude of not knowing what's next or why things happened the way they did. Use the Quick Coherence technique to stop the self-pity and open your mind to new possibilities. In the past few years, we have heard more stories than ever before of men and women who "have made it" careerwise or financially yet are suffering from an emptiness they can't seem to fill. A life of ambition in pursuit of money or career advancement did not deliver the emotional rewards or fulfillment that friends, family, and mentors had promised. They have the house, boat, spouse, children, job title, and money they strived so hard to get only to find they are left feeling hollow, dry. They are dejected from a loss of hope or loss of purpose. One couple, Jerry and Ruth, went to a three-day retreat in Montana for executives like themselves who were suffering from depression. They realized they'd spent their lives living up to their own and others' expectations, and now that they had it all, they didn't know who they were. Jerry and Ruth so loved the quiet setting in the mountains and the other people who were also searching for answers that they didn't want to go back home. They could leave their old life behind them, move anywhere, and retire on their savings, but they didn't know where to go. So they didn't do anything. The old feelings of self-pity resurfaced as they went back to their previous life, because they couldn't see any way out. It's your mind adding significance, not your heart, that leads you down the road paved with good intentions into stress-induced depression. Love, care, appreciation, and compassion do not squelch hope. It is squelched when you allow these warmhearted feelings to become compromised by overcare, overidentity, and overattachment. You can realign your spirit, heart, mind, and emotions to change those old habits. Understanding what creates stress-induced depression is the first step to taking back control of your life. The next step is practicing coherence-building tools to empower yourself to move forward. Releasing overcare in even one area will often release overcare in other areas at the same time. This experience renews hope, and with hope comes a renewal of energy and passion for life. Chapter 6 # The Power of Intent As we've discussed in earlier chapters, many, many people are feeling out of control more of the time due to the increase of stress	1.663216	-0.843675	1.282445	0.008189	[ 1.5974720516730403, 1.7289608928569211 ]	[ -0.9690188763374444, -0.7183308749540839 ]	[ 1.0440381155516765, 1.520851428323919 ]	[ -0.10757156144730834, 0.12395039242719835 ]	1,024	[ 512, 512 ]	[ 887, 508, 8369, 278, 4328, 297, 596, 3573, 29889, 422, 3364, 291, 23880, 577, 6046, 322, 26681, 292, 304, 278, 5192, 29889, 739, 23522, 27951, 573, 2313, 824, 358, 393, 16869, 366, 1074, 825, 508, 367, 16710, 29892, 1550, 1583, 29899, 29886, 537, 10017, 385, 263, 1173, 297, 278, 5192, 470, 22754, 310, 278, 380, 290, 496, 322, 18553, 694, 982, 714, 29889, 13, 13, 8091, 443, 11238, 29892, 1583, 29899, 29886, 537, 7415, 263, 17168, 293, 1206, 310, 376, 1129, 272, 592, 1213, 910, 5930, 1556, 4049, 746, 366, 4459, 393, 4856, 30003, 272, 2834, 297, 2498, 30003, 5349, 29876, 29915, 29873, 1063, 6534, 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ors in today's world. They are also becoming more sensitive to the influx of ongoing stress from wars, terror threats, social crises, political upsets, natural disasters, and so on. These ongoing stressors collectively create a stress wave and a static field of stress that affects people's nervous energy and clarity at work and at home. It's like a radio with so much static that even when you try to turn the knob, you can't find a clear station. This global-stress pulse wave has a blanket electromagnetic effect that causes people to overreact to things that didn't use to bother them as much. The static frequencies move through the collective consciousness, affecting energy levels and emotions. The result is more out-of-control feelings, like crying for no reason, panic attacks, or low-grade depression. People don't recognize where it is coming from. They just know that they feel a lot more stressed than they used to. Feeling out of control makes people do whatever seems comforting—like eating or drinking too much. The stress creates an inertia that prevents people from changing attitudes or behaviors they know they should change or have been trying to change. It's one of the reasons people can feel lonely even when they are surrounded by family or friends. If this describes you at times, realize you are not alone. The static in the world creates a blanket of stress that everyone experiences unconsciously. We feel it's important for people to understand this, so that they don't lose faith in themselves. This is why we spent so much time in chapter 5 addressing core heart feelings and values and how you can benefit from tapping into your deeper heart intentions. Later in this chapter, you will learn another simple, yet powerful coherence-building technique: Attitude Breathing. Using replacement attitudes that bring you into increased coherence, the Attitude Breathing technique will help you fill your heart and act on your heart intelligence. Keep in mind that it's harder to stick to a self-help program these days because of the stress on the planet. Practicing Attitude Breathing with heart intent will give you the alignment and empowerment to say, "I can do something about this." Instead of feeling mired in the stress around you, you will learn to take control of your stress response and change the reactions and behaviors that keep dragging you down. You can take back your power from the internal stresses that eat at you and build a new natural resistance to the influx of external stressors at home, at work, and in the world. ## The Power of Heart Intent Through increasing your coherence levels, meaningfulness can be added to heart intent to create the power needed to release deep emotional resistances and stress. Heart intent is not merely willpower or mind-focused intent. It is far more solid than willpower alone and has more staying power. You can apply willpower to your mind's intentions and achieve certain results. For instance, suppose you were going to clean your carpet, but you kept putting it off until finally you put your mind to it and did it. That's fine for cleaning carpets, but willpower and mind intent are not enough to clear disturbed emotions that keep coming back. That requires a different power of intent that has to be pulled out of the heart. Mental determination won't change emotional energies that can haunt you. If you are harboring emotions about incidents in the past that felt unfair and caused you pain and disappointment, no amount of mental determination can give you relief. However, meaningful intent from the heart can transform emotional storage banks of despair, hopelessness, and other painful emotions. ## Resignation When people begin to recognize that willpower and mental intent won't work to release their distress, many slide into feelings of resignation. Resignation is like a set of stairs going down toward depression. If you think you may be experiencing a sense of resignation, look for these signposts: you have attitudes of "I just don't care anymore," "things will never change," and "life is unfair." Once these attitudes take hold, you start to go down the stairs. 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the motions of living. As the positive emotional textures of life become muted, mental confusion and depression set in. If you allow resignation to have a chronic place in your life, you are also putting your health at risk. So much resignation can be prevented by having the meaningful heart intent and commitment to clear unresolved feelings as you go and before they get stored. That's how you start to transform depression. If you haven't cleared something that's festering, then make a commitment to use the heart tools to clear them. ## Understanding Your Rhythms Everyone's mental, emotional, and physical energies operate in different rhythms throughout the month. Once you understand that these rhythms move in cycles and waves, you can know when it's time to increase your practice of the heart tools to help offset down rhythms and to bring your nervous and hormonal systems back into balance. One of the first things to do is to notice the difference when your energy gets overamped or runs at a lower keel at different times during a day, week, or month. These are important hinge points. When you get overamped, you tend to overreact. When your energy is at a lower keel, you can tend to get stuck in the same old mental, emotional, or physical habits. At these hinge points, using the tools will play an even more important part in your practice. If you stay diligent with the tools during those times, it will keep your flexibility up so you don't get as thrown by stressors. When your natural rhythms aren't up to par, you may be more prone to irritation at work or frustration with the kids or impatience in traffic. You may also be more prone to feeling anxiety or despair about your appearance, your health, or your future. Because of standard rhythms your emotions go through, it's easy to miss these hinge points and revert back to ineffective and habitual reactions to events in life (see the section Hinge Points in chapter 3). Using the tools at those hinge points will break this cycle and keep you on a forward momentum. For example, statistics show that even when you're off and running with good momentum, the full moon can increase emotional reactivity. Your mind can get overamped, and you can think the worst about everything. This makes problems suddenly look bigger than life. To avoid this, remember to use the tools more often during the few days before and after the full moon to increase your balance and flexibility. Negative thinking and impulsive choices are much more likely when you don't have the emotional flexibility to resist them. Anything that drains your emotional energy reduces your flexibility and saps your commitment to follow your heart intentions. Each round of stress you cave in to makes you more vulnerable to old mental persuasions and emotional pulls that can start a downward spiral to resignation and hopelessness. Guilt can also start the spiral. Caving in to guilt leads to resignation, an attitude of "I don't care anymore," and then to feelings of hopelessness. Use the tools to help rid yourself of any guilt and get right back on your practice program. It's critical to stop the thoughts of "I'm bad" when guilt starts. Judging yourself as someone who is bad creates a type of energy drain that builds a subconscious resignation that's hard to pull out of, causing despair and a sense of failure. Instead, you can track your rhythms and renew your heart commitment to using the tools at those critical times and stop a downward spiral in its tracks. Tracking Your Rhythms Write down the times of a day, week, and month when your emotions tend to get overamped or run at a low keel. Note how these rhythms affect your attitudes and how you tend to react. By tracking your rhythms (writing them down), you will learn to identify the hinge points. Make a commitment to use the tools with a deeper heart intent at those times, right when those predictable triggers start to show up and get in your way. People have different emotional and hormonal rhythms during a month, times when insecurities can become more amplified. Once insecurities get amplified, that diminishes all types of commitments you need to maintain your well-being: diet, exercise, honest communication, and so forth. 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you to veer from the important intentions you have. Don't stop using the heart tools. Using your tools at these times, especially, will help you reconnect with your inner security and snap back to your commitment. ## Getting Back on Track—How to Handle a Spinout If a trying situation gets you to overreact or spin out of control, just use the tools to get right back on track. Be sure to use the tools when a family member or business disturbance causes an emotional dropout — meaning that you're brooding over what happened and not present to what's going on around you. Mental and emotional brooding is a sign that it's time to grab a heart tool so you stop draining energy. Pre-treatment Once you track your rhythms, you can begin to _pre-treat_ them. Attitude Breathing is a powerful pre-treatment tool. You prepare your attitude before engaging in situations that are likely to cause you to overreact. You use Attitude Breathing before the wave hits. It will help you maintain your commitment and ride the emotional wave if it comes. Attitude Breathing also helps to progressively diminish insecurities as you build more coherence and confidence. For example, suppose you have a rebellious teenager who doesn't listen to what you're saying. You're preparing to talk to him, but you know it's going to be a problem. Use Attitude Breathing before the talk to pre-treat yourself and your attitude so you can keep your balance during the talk. Keep using Attitude Breathing during the conversation — along with Notice and Ease, Power of Neutral, and Quick Coherence. (You may need all of them — especially if your teenager acts out!) Pre-treating stressful situations before they happen will help cue up your commitments to use Notice and Ease, Power of Neutral, Quick Coherence, and Attitude Breathing. You will be ahead of the curve and able to shift your energetics to ride the emotional wave with more coherence and balance. Attitude Breathing Technique Step 1. Recognize an unwanted attitude—a feeling or attitude that you want to change. This could be anxiety, sadness, despair, depression, self-judgment, guilt, anger, feeling overwhelmed—anything that's distressing. Step 2. Identify and breathe in a replacement attitude: select a positive attitude and then breathe the feeling of that new attitude in slowly and casually through your heart area. Do this for a while to anchor the new feeling. As you breathe these replacement attitudes, tell yourself to take the "big deal" and drama out of the negative feeling or attitude. Tell yourself, "Take the significance out." Repeat this over and over as you use Attitude Breathing until you feel a shift or a change. Remember that even when a negative attitude feels justified, the buildup of negative emotional energy will block up your system. Have a genuine "I mean business" attitude and heart intent to really move those emotions into a more coherent state. It could take a few minutes of Attitude Breathing, but it's worth the practice. Start with the attitude replacement list above and be open to a new replacement attitude from your heart intuition. If you are worried, breathe calm; but remember—this requires breathing the attitude of calm until you actually _feel_ more calmed. That's when you have made what we call an _internal_ _energetic shift_. This means that the turbulent emotional energy in your subconscious has shifted. Keep breathing the feeling of the new attitude to make it more real. Note which replacement attitudes or core heart feelings give you the most relief when you practice Attitude Breathing, and write them down. Keep practicing those and then try Attitude Breathing with other attitude replacements. Replacement attitudes need to be practical. You don't want to pick an idealistic replacement attitude. For example, you wouldn't want to say, "I feel sad and depressed, so I'm going to breathe happiness and joy." You probably won't be able to make a leap to feeling joy and happiness, and, if you think you are supposed to, it will only leave you feeling discouraged. 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pressed, so I'm going to breathe appreciation [for something you like] and nonjudgment [about whatever is causing the sadness or depression]." As you practice the replacement attitudes from the list, stay open to new replacement attitudes from your heart intuition and add those to your practice. ## Obstinacy Obstinacy indicates a "stuck" attitude. Obstinacy arises when you _just know_ something was or is the way you see it. You won't consider the possibility that your belief may not be accurate or that there may be a larger view that you can't yet perceive. You may hold on to obstinacy in the name of a principle, even though it keeps causing you hurt, pain, or grief. Your intelligence knows better, but you can't seem to stop the feelings or thoughts. Obstinacy is also in place when there are things you know you need to do, but you don't do them. If you stay obstinate long enough, that negative attitude turns into an ingrained or stuck feeling in your unconscious that can feel like a cement block around your heart. Negative attitudes also generate emotional undercurrents that seem to always be there, like a background noise, affecting your mood swings, your feelings overall, and your relationships. By learning to activate warmhearted feelings that generate heart rhythm coherence, you can start to release those negative undercurrents and incoherent feelings. Everybody has some of these, so they're not bad. They're just old stored patterns. The Attitude Breathing tool is designed to help you clear negative attitudes and obstinate stuck feelings by making the energetic shift that will bring you new perspectives. ## Making the Energetic Shift An attitude shift is the first step toward an _energetic shift_. If you can't make a mental attitude shift with Attitude Breathing, see if you can find the resignation or obstinacy that's causing you to hold on to a negative attitude. Once you have the heart intention to make an attitude shift and mean business about adopting a replacement attitude, it can be harder at first to find the _feeling_ of that attitude. This is especially so if you have been depressed for a while. If you have a hard time feeling appreciation, for example, start by breathing _nonjudgment_ and _calm_ as replacement attitudes. Next, find a memory associated with a feeling of inner calm, while sustaining your heart focus. Once you find some benefit from breathing calm, start to appreciate the calm. Breathe appreciation for feeling calmer, and you will begin to find a feeling of appreciation. Continue to breathe appreciation for whatever benefit you are experiencing and breathe nonjudgment toward whatever hasn't yet released. If your feelings are still stuck, use the other tools you've learned so far to help you make the energetic shift. Use Notice and Ease and Power of Neutral to help you observe your mind and emotions. Use Quick Coherence to increase coherence and heart alignment. Then go back to Attitude Breathing. Try breathing an attitude of compassion or forgiveness or try befriending the feelings as a replacement. Remember to breathe slowly and casually, and stay focused on the replacement even if you still feel resistance. Imagine pulling in and anchoring those replacement feelings in the heart. As you keep practicing, you will start to create new neural pathways and make the energetic shift where resistance and obstinacy progressively release. Befriending Negative Attitudes and Stuck Feelings Attitude Breathing doesn't deny or repress negative attitudes or resistant feelings. Instead, it helps transform them. This is important to understand. You are actually _befriending_ a negative attitude or feeling by bringing that blocked energy into your heart, not fighting it but holding it in your heart and releasing the significance you've assigned to it. Negative attitudes and emotions aren't bad, as we've said before. They are a completely understandable result of past situations that have caused you hurt or pain. But that doesn't mean you can't change the ratio of how much low-grade negativity and judgment you carry around and experience now. Your heart can open you to new information and insight that transforms your view of the past and releases resistant feelings. You can develop the heart intelligence to clear out a lot of stored negativity that keeps triggering depression. 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ativity, the triggers will come up with less energy and have less cumulative long-range effect. It takes meaningful heart intent to release stored negativity—a deep yet accessible intent. Ellen's story, sent to us by a health professional, shows how meaningful heart intent works, even when someone is in chronic pain. My problem with chronic pain began about eight years ago. I developed back and right-leg pain from a work-related injury and had surgery to correct a disk problem. The surgery was "successful," but my pain never improved. My emotional state began to worsen. After my second surgery I couldn't walk; I could barely stand up. I was given twenty-four visits with a physical therapist, but that was not enough. I never really improved over the years, even though I had occasional physical therapy, acupuncture, and psychotherapy. Besides that, all I was offered for such a long time was a bunch of pills or an epidural shot. I couldn't sit up in bed or stand up from a chair without a pulley or assistance. I felt so lonesome, useless, and worthless. I had gained weight because I was feeling "What's the point—life's not worth living, if this is the way it's going to be." I was feeling worse and worse, like I was just taking up space. After waiting for a long time, I finally heard that I was eligible for a new pain-management program and I cried the whole day. I was scared. I hoped my body wouldn't let me down. I wanted to come out as a human being again. The best thing that could have happened to me was that program. I was introduced to HeartMath, and it was wonderful. HeartMath taught me that I could handle my pain and depression. I learned that it takes practice and a willingness to keep trying, but it can be managed. I've really needed to use the [Power of] Neutral tool when situations around me or my pain gets challenging. Sometimes my knee gets so bad that I almost fall, and I get angry. Then I tell myself, "Before you get all upset, just get in that Neutral Place." Then I can shift focus to the positive. I can Attitude Breathe and deal with it then. I'm going to have a total knee replacement soon and will have a brand-new knee. My depression level is almost nonexistent now. I just don't feed into it. I act before it takes hold of me—when I feel it coming on. I use HeartMath tools to find a positive outlook. Without them, I probably wouldn't have been able to deal with all the stress and pain. I'm not taking any pills anymore (except for blood pressure and thyroid). I'm off Soma, Vicodin, Neurontin, Keppra, Topamax, and Cymbalta. I'd be taking something, if not for HeartMath. I found my attitude changed after I started using it. It gave me a focus. Yes, life has sent me some curveballs, and my pain probably won't ever totally go away, but you have to take control of you—your feelings, your pain—and not let it control you. I talk to my pain: "I'm not focusing on you today." It works. I've expanded on feeling heart feelings to doing things I enjoy. Now I'll be singing, dancing, and moving every body part that I can while I do my heart tools. My leg will still be hurting, but I move every part that I can move. It helps to really feel better. The other day, I saw the psychologist I've been seeing for several years and he said, "You've got your cane, but you're swinging it!" In the next few chapters, you will learn two more powerful techniques to help you clear stored negative emotional energy. The Heart Lock-In technique will help you sustain coherence for longer periods to promote healing. The Cut-Thru technique will help you clear deeper emotional issues and reinforce the new neural pathways and attitudes you are building. Chapter 7 # Putting a Stop to Fatigue How well you manage your attitudes and emotions each day determines to a large extent how much vitality you will experience overall. Most people think fatigue sets in because of all the things they have to do or because they didn't get enough sleep. 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out-of-control emotions. Different triggers in life can cause stress to run through your system, creating frayed nerves, fatigue, and overwhelming, out-of-control feelings. Once this occurs, it's important to recover from the stress fast, otherwise your energy drains away. Taking emotional responsibility to get into heart rhythm coherence helps to rebalance your system. Coherence also helps you develop the intuitive discernment to see how to stop draining energy and renew your vitality. This is especially important when you are trying to lift depression. When you have plenty of energy and you're on a roll (feeling like you're moving in a smooth flow), you carry a certain energetic presence. But then on those days where something triggers anger or blame, you can feel your energy dip. And then there are those days where the fritterings of anxious inner dialogue, pouting, or emotional insecurities allow your energy to leak all day like a dripping faucet. You may not notice or understand the impact that these very private mental and emotional energy expenditures have on your vitality, but they are a constant drain. ## Why Sleep Isn't Enough Each night you sleep to rest the mind and body from the previous day's concerns and to recoup the energy spent. Lots of people skimp on sleep due to the pressure of having so many things to do. Many sleep fitfully due to worries and anxieties they can't shut off. Everyday concerns drain their energy much of the night, and then they drag themselves through the next day wondering why life feels so hard. The greatest cause of low vitality and ongoing fatigue is this emotional and mental unrest. People need sleep just to rest from their negative thoughts and feelings. The irony is that sleep gives them just enough energy so they can do the same thing over again the next day and the next—drain their energy away in anxiety, judging, and blame. Sleeplessness and insomnia have become acute problems for seventy million people in the United States alone, according to the National Center on Sleep Disorders Research. The health consequences add about $15 billion to the national health care bill and cost industry $50 billion in lost productivity. The National Highway Traffic Safety Administration estimates that about 56,000 automobile accidents per year are the result of drivers falling asleep at the wheel. If you are experiencing crippling fatigue—especially if it accompanies other unexplainable symptoms, like memory impairment or muscle pain—it's important to consult a physician. Clinical illnesses, such as sleep apnea or chronic fatigue and immune dysfunction syndrome (CFIDS), may have different causes than the exhaustion that results from the wear and tear of everyday life. But even clinical illnesses are made worse from the drain of unmanaged emotions. Just as you can drain energy like a sieve by not managing your emotions, so you can accumulate energy quickly through just a little emotional management. You reaccumulate emotional energy each time you use one of the heart coherence tools. You need to fill your tank of emotional energy to lift depression. When you practice the tools, you give your system a chance to build up your _emotional accumulators_. Your cells accumulate and store emotional energy, just as they store physical energy. That's how you can feel buoyant or emotionally renewed at times. Heart coherence starts emotional regeneration. It's like an activator that helps you deal more effectively with whatever is challenging you. In fact, the deepest form of rest, recuperation, and regeneration is heart rhythm coherence. When you are in a deep sleep, your heart rhythms naturally go into the coherence mode. The smooth, sine-wavelike pattern of heart rhythm coherence is the mode the body naturally slips into during deep, restorative sleep. You will learn the Heart Lock-In technique later in this chapter to help you lock in and sustain heart rhythm coherence for longer periods. ## Rebuilding Your Emotional Accumulators Emotional energy provides the firepower for carrying out your intentions. Having a full tank of positive emotional energy is important to achieving success in any area. It boosts your mental clarity and intuitive discernment ability. 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as well when your emotional energy accumulators are drained. When your emotional energy accumulators are low, you have poor or unregulated nervous system activity, which decreases vitality, discernment, and the ability to make good decisions. The _bioelectric system_ (nervous system and cells) of each human being absorbs, accumulates, and discharges energy (physical, emotional, mental, and spiritual). Emotional energy is the fuel for smooth mental processes—it provides consistent energy to handle the inevitable "glitches" in life. That's why people often say "Let's sleep on it" when their energy is low. They know that they cannot make the best decisions when they feel incoherent or fatigued. You may use exercise or meditation to rebuild your energy accumulators, but if a lot of that time is spent rehashing your worries or judgments, then you are draining energy while trying to accumulate it. Some people have more stress triggers to deal with than others. As a result, they have a higher potential drain ratio. Think of police, schoolteachers, or single parents, juggling very demanding jobs with children, housework, and more bills than they can afford to pay. For many, having these stressors isn't a choice—but they still always have a choice in how to emotionally manage them. It's not the stressors themselves that drain you, but how you emotionally respond to them. You can drain energy by trying to "do good" and wear yourself out. But you can also build your way into an _independence zone_. You will rebuild your emotional accumulators as you begin to identify what drains you, then use heart coherence tools to stop those draining mental and emotional reactions. Identify What Drains You Start to observe the modulations in your energy throughout the day. Ask yourself periodically, "Am I gaining or draining?" Make notes of the times, circumstances, and emotional responses that give you energy gains. Make the same kind of notes when you notice energy drains. Keep a log of your energy gains and drains for a few days. Use the heart tools and techniques you've learned to prep for potential drain times and to reduce the time it takes to recover afterwards. If there are certain times of the day, like four o'clock in the afternoon, when you notice your energy starts to fade or you tend to be more irritable, plan a break or some other restorative activity at that time. Take a ten-minute walk, use a heart tool, eat a nourishing snack, or talk to someone to improve your attitude and recharge your batteries. Your bioelectric system has tides of energy and natural rhythms that flow through it during the course of a week or a month. As your heart awareness increases, you'll be able to discern when your physical rhythms are low and you need to slow down a bit. You'll recognize when your emotions are more sensitive and you need to be gentler with yourself, or when your mind needs a break before you can think clearly again. You will also be able to tell the difference between tiredness caused by low ebbs in the tide and the kind of fatigue you feel even at high tide because your mental or emotional energy is getting drained away through lack of self-management. Stay in a Soft Heart It's natural to not feel good or to feel down at times. The best thing to do is to move in what we call a _soft heart_ , which is a balancing place to regenerate as you go. A soft heart isn't something mushy. It's an easygoing, warm place in the heart. Assign your thoughts, feelings, and energies to "soak" in a soft-heart attitude while you do casual work for a while. Keeping your energies in a soft heart can allow more coherent rhythms to emerge, which help you recoup mental, emotional, and physical vitality. At times, physical exercise or a brisk walk in fresh air can bring the change of pace needed for recharge and balance. If you suffer from chronically low vitality or fatigue, keep a piece of paper by your side and write down your energy gains and drains for a week or longer. 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Making adjustments won't be easy if you anxiously compare yourself to others, thinking, "Well, they always seem to be bubbling along. Maybe they don't have as much on their plate as I do" or "I have to keep going to keep up or I'll look bad." These attitudes devitalize and drain you even more. They increase the down time and make it harder to find the regenerative soft-heart place. It takes respect for yourself to depersonalize whatever's going on and stay in a soft heart to recoup energy. Take the significance out of situations and what others might think. It may be as simple as reminding yourself that you are tired and may not be seeing clearly. Use the Power of Neutral tool and sincerely rest in the soft heart. If you move in slower motion for a bit, you will find your emotional energy delicately recharges, and eventually your vitality and heart buoyancy will return. Once your energy renews, ask your heart intelligence to alert you when your mind triggers on something and starts to drain you again. Then you will be able to use a tool to plug the drain before it runs you down. Kate describes how the tools helped her: Using these heart tools has been most powerful for me in dealing with low energy and times I wasn't feeling well. It all started when, for a few weeks, I felt fatigued, and sleep wouldn't cure it. All my life I've been a go-getter, pushing on through projects and being the last person to drop, so this was unusual for me. I started asking my heart intuition to show me when to go to soft heart before speaking or reacting to people's comments or actions. When I wasn't aligned with the heart, everything made me irritable. I had some great days and a few gray moments. Then I came down with the flu. I don't get sick or miss work often, but I had to surrender and just lie in bed and sleep. Going to my soft heart helped me to find a very peaceful state that allowed me a feeling of regeneration I had not felt before. I decided to look at the sick time as a vacation. I couldn't feel the flu bug unless my mind started thinking I was sick. Then my fever would rise, and my head would start to hint at a headache. So I asked myself why I would choose to think "sick" over feeling like I was on vacation. Once I was back on my feet, the feeling of my experience remained. In my day-to-day relationships—personal and work—I knew that I had to treat all like I did the flu. I moved slower, respecting my energies, maintaining the regeneration of my "sick-vacation" time. I actually got more done with less time wasted, and that surprised me. In retrospect, I can see that getting sick was a blessing. It slowed me down and gave me the opportunity to see how I had been causing low energy and fatigue. I know I don't need to push anything and can ease into things, speak my truth sincerely and with care, listen to my heart, and act on what it's telling me. Kate emerged a stronger, more mature person from being sick. As valuable as her lessons were, Kate would be the first to admit that it is even better to learn them without waiting for tiredness and fatigue to turn into sickness. As soon as you notice the feeling of fatigue setting in, it's time to take action to rebuild your emotional energy accumulators. Use the Heart Lock-In Technique The Heart Lock-In technique is designed to help you rebuild your emotional energy accumulators (especially after they've been drained) and sustain coherence for longer periods of time. It will also help you instate, or lock in, new attitudes. During a Heart Lock-In, you generate in yourself a positive energy of appreciation and caring and send or radiate that energy to yourself and others, changing the energetic environment within and around you. Most people find that practicing the Heart Lock-In technique for five minutes or longer, a couple of times a day, helps accumulate energy and recharge their emotional system. This cushions the impact of day-to-day stressors. It helps them maintain focus and see more clearly how to stop energy drains and make better decisions. Heart Lock-In Technique Step 1. 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to the area of your heart, and breathe slowly and deeply. Step 2. Activate and sustain a genuine feeling of appreciation or care for someone or something in your life. Step 3. Send these feelings of care toward yourself and others. This benefits them and especially helps recharge and balance your own system. If your mind starts wandering during a Heart Lock-In, simply refocus your attention on the heart area and reconnect with your real love, care, or appreciation for someone. As you keep pulling your attention back to the heart, you build power to stay in coherence. When you experience heavy, uncomfortable, or stuck feelings during a Heart Lock-In, don't worry. Just send care or compassion to befriend those feelings. You may not even know why a heavy or stuck feeling is there. That's standard until you unlock the emotional history underlying it. Befriending the feeling and sending compassion can help release a blockage. Resistant feelings often come and go and are released gradually as you gain more intuition about them. After practicing Heart Lock-In, write down intuitive ideas that you'd like to remember to act on. Practicing Heart Lock-In helps you stop judging, blaming, and worrying. It helps build courage to carry out your heart intentions. One of the most effective times to practice Heart Lock-In is first thing in the morning before all the activity starts, to set the tone for your day. You'll stay more coherent in the midst of typical stressors, like getting ready for work, getting the kids off to school, dealing with traffic, and other challenging situations. A morning Heart Lock-In also puts fuel in your tank to power up your use of the heart tools during the day to manage your emotions, stay flexible, and shift back to coherence faster. Doing a midday Heart Lock-In for five minutes is very effective for offsetting afternoon drag and reenergizing your emotional system. Afternoon drag causes less presence and low motivation that can lead to emotional reactivity. Another important time to use Heart Lock-In is before bed to promote deeper, more restful sleep. Practicing Heart Lock-In brings in more of your spirit to help create alignment and coherence between your heart, emotions, mind, body, and spirit. The more you sustain the heart rhythm coherence mode, the easier it is for your brain's neural circuits to begin functioning from a healthier baseline. Heart Lock-In powers up your entire system to help you transform depression. ## Creating Energetic Presence Fatigue has become a huge issue in today's world. Your sincere efforts to maintain heart awareness will help you to stay conscious of your energy levels and to make needed adjustments to sustain your vitality. This energetic presence is needed, or you'll miss or ignore the signals the heart is sending you. When presence is low, the heart can tell you to do one thing, but you go the other way because you're not present enough to hear it or pay attention to it. Maintaining presence means you are more able to hear your heart's intuition in the moment and act on it. Then you won't slip too far into an energy drain. Low energy and ongoing fatigue often lead to depression, and depression often perpetuates fatigue and low energy. In the end, heart awareness and energetic presence is what gives you the power to rebuild your emotional accumulators and lift depression. Heart awareness is where you connect with the power of your spirit and where you have the most intelligent control over your body's neurochemistry. One of the greatest contributors to fatigue and depression is blame. Blaming a boss who makes unreasonable demands or an impossible family member or your overloaded life will only drain you. Blaming yourself for your shortcomings will also drain you. Emotional energy drain from blame results in diminished presence. Rather than being fully present in your own life, you're only half there. Being mentally, emotionally, and physically present means staying in the heart of the moment. Businesses today talk about "presenteeism" as a measure of productivity. Mistakes are made, communications missed, and time lost when people are physically present but mentally and emotionally absent. One of the main causes of presenteeism is mental and emotional preoccupation with worry and	1.411196	-1.049597	1.475199	0.166873	[ 1.4002387898972186, 1.422153596761199 ]	[ -1.25193819218438, -0.8472561328083836 ]	[ 1.5817212129331415, 1.368676966800863 ]	[ -0.15439622627586025, 0.48814222998260215 ]	1,024	[ 512, 512 ]	[ 304, 278, 4038, 310, 596, 5192, 29892, 322, 2078, 271, 354, 14205, 322, 24344, 29889, 13, 13, 1068, 14448, 29871, 29906, 29889, 1068, 21775, 403, 322, 15075, 475, 263, 29120, 457, 11223, 310, 5108, 362, 470, 2562, 363, 4856, 470, 1554, 297, 596, 2834, 29889, 13, 13, 1068, 14448, 29871, 29941, 29889, 1068, 15076, 1438, 21737, 310, 2562, 11183, 7535, 322, 4045, 29889, 910, 23633, 963, 322, 7148, 6911, 337, 23367, 322, 17346, 596, 1914, 1788, 29889, 13, 13, 3644, 596, 3458, 8665, 24706, 3241, 2645, 263, 17778, 18199, 29899, 797, 29892, 3763, 2143, 5421, 596, 8570, 373, 278, 5192, 4038, 322, 337, 6915, 411, 596, 1855, 5360, 29892, 2562, 29892, 470, 5108, 362, 363, 4856, 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blame. In another sense of the word, people often focus on how they "present" themselves—the way they appear, what they wear, what they say, what car they drive—without realizing how much anxiety and energy drain they cause themselves over those things. When we introduce the HeartMath programs to companies, we explain to participants that "if you put a fraction of your energy into how you _present yourself to yourself_ on mental and emotional levels, you will see where you are draining energy. Then you can use the tools to plug the leaks and automatically increase your presence." Vitality renews as you are able to sustain presence. When your presence dims, your heart signals you to stop and do something different to recharge, if you listen to it. The mind tends to want to push on, find some distracting stimulation, or look for something or someone to complain about instead of looking within to what attitude or perception might be causing the brownout. When people use a flashlight and it starts to go dim, the first thing they do is shake it to try to get the electrical connection back. If that doesn't work, they open it up and check the batteries. When their personal presence dims because their internal batteries are run down, they probably don't think about the electrical connection inside or about how to recharge their batteries. Instead they tend to get cranky and look for someone or something to take it out on. Young children do that, but so do adults. Car batteries can drain too, but no one blames the next car over in the parking lot. Human beings don't tend to respect their system's energy needs the way they respect the simple mechanical operations of a flashlight or a car. Blame only perpetuates drain. Once you let blame get to a certain point of intensity, it flings open the door to other draining attitudes, such as feeling sorry for yourself or wallowing in self-pity until you're depressed. Once your ability to be present drops below a certain point, only a jump start will build you back up to a basic operating level where you feel everything's all right. But even then, you haven't made it to feeling full of vitality. Car batteries diminish more rapidly when there's a breakdown in the generator or alternator. Once you understand that your heart is your generator bringing in your real spirit to keep your internal batteries continuously recharged, then you will want to attend to your heart more regularly. Living more presently in each moment, being in touch with your heart awareness, keeps your generator humming and your batteries charged. Living in the Now When people are fatigued, they long for some peace and quiet. Most feel that peace and quiet is something they have to go somewhere else to get. What they don't realize is that each time you listen to your heart intelligence, you are creating an inner compartment of stored peace and quiet. You can accumulate peace and quiet—in this moment and then the next—by listening to your heart and making attitude adjustments as you go. That's emotional management through heart intelligence. The buoyancy that comes from accumulating peace and quiet brings in transformative energy, presence, and intuitive understanding of how to do things differently, even during difficult circumstances. It takes presence to connect with that intuitive heart discernment. Tiredness should be a natural state occurring after a long day's work, a strenuous physical workout, or an illness. When you're recovering from flu, people naturally say "take it easy for a while." Maybe after a full day's work and before an upcoming meeting that night, a half-hour nap might be the best thing you could do to recharge your batteries. As you listen to your heart's intuition and rhythms, you maximize your energy output by building in short recharge times between active times. People used to do this naturally when life was less hectic. Now that the pace is faster, they need to consult their heart intelligence even more. Heart intelligence can take the burrs and spurs out of your feeling world during the day. This is energy saved, which furthers emotional ease and presence. Your energy by day will be more vital and your sleep at night more rewarding and peaceful. As you regain emotional flexibility, you will start to reexperience the peaceful tiredness you knew as a child and renew energy more fully as you sleep. 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exhausted herself under such chronic stress for so long without realizing it that she could barely remember what it felt like to have that kind of peaceful tiredness at the end of a long day. Her tension and fatigue had built up to such an extent that she could no longer find the energy to reach her goals in life, much less experience the joy and contentment she used to feel. She knew something was wrong. That's when I was given the basic tools of HeartMath, including the Heart Lock-In. In a short time, I couldn't believe how [different I] felt! I began to feel excitement for life again. I started to trust that my life did have meaning and that I could tap into my own unique manifestation of purpose. I became the source of my own empowerment. Not only did my depression shift as I used the tools regularly, but the youthful passion and inspiration I longed for in life came back. The beauty of this experience is that not only do I have the joy and interest back in my life, but I have learned the tools to bring it in at will. As you use the heart tools and techniques, you will learn to recharge your batteries as you go. Situations that throw you off balance when your energy is low—causing you to feel more anxiety, sadness, or blame—won't have the same impact. You'll stay in the flow longer, which is regenerative in itself, because flow is a most efficient use of energy. Learn to focus in your heart periodically throughout each day, becoming more present to yourself. Gather your mental, emotional, and physical energies in your heart and relax them there. Put down your pen, stop fidgeting or multitasking, and be present. It only will take a minute or two. Ask your heart to get your batteries in line—physical, mental, emotional, and spiritual. _Live in the now_ —in this moment. Let your heart intuition guide you to what adjustments, if any, you need to make in attitude or activity to rebuild your energy. Then the flashlight that is you will shift to a brighter beam—your highest potential in each moment. Chapter 8 # Lifting Longer-Term Depression People experience different types of depression. For some, recurring depressive episodes last a few hours or a few days. For others, periods of depression can last weeks, months, or even years. Traumatic events often topple people into depression. This can happen because your sense of identity is deeply threatened or shattered. Trauma from heartbreak, betrayal, or violation can devastate your self-image and self-worth, causing a depressive loop. Self-worth issues often feed longer-term depression, whether or not you have had emotional trauma. Ongoing judging of others or self-blaming thoughts and attitudes reinforce each other until they become automatic and take you down into a funk. Then you can get into another mental and emotional loop trying to release the funk, which acts like quicksand, trapping you in feelings of emotional density. The looping thoughts and feelings keep seeping back in, even while you're thinking about things that should make you happy. That's because of the emotional significance and overidentity you've invested in those looping thoughts and feelings over time. The word "depression" means "low in spirit" or "dispirited." It literally describes your spirit in a bogged-down or blocked state. When people aren't in alignment with their deeper heart, spirit can't flow in, and they tend to experience a feeling of compression. Some feel the compression around the heart area. Some feel the weight of the world is on their shoulders, and others feel disoriented. If the feeling of compression persists, it will manifest in biological imbalances eventually, whether in nervous system, neurotransmitter, or hormonal imbalances. If you don't address compression, you can slide into a full-blown temporary or long-term depression. The most common phases of depression show a gradual slide into more serious problems: * accumulated mental and emotional funk * lack of spirit impression (spirit can't flow in) * compression * biological imbalances * temporary or long-term depression Lifting depression requires a download of spirit. The quickest way to invite more of your spirit in is through increasing heart rhythm coherence.	1.657738	-0.535239	1.642591	0.406199	[ 2.002895978656673, 1.3125795624412981 ]	[ -0.7129589892101547, -0.35751921582017554 ]	[ 1.7338956744561975, 1.5512863206285303 ]	[ 0.006888730355818561, 0.805509402709454 ]	1,024	[ 512, 512 ]	[ 18782, 16656, 8735, 1090, 1316, 17168, 293, 22884, 363, 577, 1472, 1728, 1855, 5281, 372, 393, 1183, 1033, 16079, 368, 6456, 825, 372, 7091, 763, 304, 505, 393, 2924, 310, 10776, 1319, 23407, 2264, 472, 278, 1095, 310, 263, 1472, 2462, 29889, 2439, 260, 2673, 322, 9950, 12137, 750, 4240, 701, 304, 1316, 385, 15834, 393, 1183, 1033, 694, 5520, 1284, 278, 5864, 304, 6159, 902, 14433, 297, 2834, 29892, 1568, 3109, 7271, 278, 15331, 322, 2793, 358, 1183, 1304, 304, 4459, 29889, 2296, 6363, 1554, 471, 2743, 29889, 13, 13, 7058, 29915, 29879, 746, 306, 471, 2183, 278, 6996, 8492, 310, 17778, 11309, 29892, 3704, 278, 17778, 18199, 29899, 797, 29889, 512, 263, 3273, 931, 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13, 29871, 334, 4768, 5996, 527, 5521, 2925, 13, 29871, 334, 13201, 470, 1472, 29899, 8489, 316, 2590, 13, 13, 29931, 24377, 316, 2590, 6858, 263, 5142, 310, 8548, 29889, 450, 4996, 342, 982, 304, 2437, 568, 901, 310, 596, 8548, 297, 338, 1549, 10231, 5192, 18178, 29265, 16165, 261, 663, 29889 ]	1,334,139	44,032	Book	-1	-1
Heart coherence realigns the brain and nervous system with your heart and spirit. ## Overidentity That Leads to Depression A chronic overidentity with another person, issue, or situation will almost inevitably end up in disappointment that can start the downward spiral into depression. This is because your happiness is invested in something outside yourself rather than your internal resources. Your inner resources are always available to you when you need them. You cannot say the same for things outside of yourself. This is what happened to Kelly. She was happily married to a successful businessman. They had a beautiful son and were leading what she thought was a comfortable life, when she discovered that her husband was having an affair. It came as a total shock. When Kelly confronted her husband, he left her and moved in with his girlfriend. Kelly was devastated. Not long afterwards, he filed for divorce and married the woman he had been having an affair with. Kelly's sense of self-worth and her net worth were both shattered. She went into deep depression. The positive identity she had taken from something outside herself—her marriage and her assumptions about her life—suddenly turned into a negative identity. Negative identity leads to narrow, pessimistic thinking, which confirms and feeds energetic investment in a depressed mood. Negative thinking and a depressed mood keep feeding one another in an endless loop. Kelly couldn't break the circuit, so the feedback loop intensified into ever-worsening dark moods and deep depression. Even with drug therapy and psychotherapy, she experienced recurring cycles of depression. Every few months she'd spiral downward and for three or four days couldn't get out of bed. Finally the depression would lift enough that she could pull herself out of it and go back to work. This cycling continued on and off for many years. She was prescribed MAO inhibitors and serotonin reuptake inhibitors. The drugs made her less depressed, but she felt no joy in life either. She said the drugs cut off feelings in her heart, so she didn't want to take them anymore. Drug therapy may provide a much-needed biochemical lift for a while. It may help renew energy and motivation for doing the psychological work on what caused a depression in the first place. But that psychological work has to be done. Drugs alone rarely do the trick. They may reduce unhappiness, but they probably won't make you happy. Genuine happiness is a natural, resilient state you feel once you free the heart from the burdens of overidentity and depressive loops. Since depression is usually the culmination of succumbing to well-worn negative emotional and mental patterning, the inner work can't be ignored. Drugs do not cure depression. Drugs alter brain states, which, in some people, masks or relieves depressive symptoms for a while. Some drugs are stimulants or sedatives and some blunt feelings, but none have been proven to bring long-term mood elevation or clear the cause of depression (Moncrieff and Cohen 2006). ## Cutting Through the Feedback Loop Recently, a research breakthrough occurred when Dr. Helen Mayberg identified an area of the brain, which scientists call Area 25, as a key conduit of neural traffic between the brain's thinking centers (in the frontal cortex) and emotional and memory centers (in the limbic system) Dr. Mayberg found that Area 25 runs hyperactive or "hot" in depressed and sad people, acting like a gate left open that allows negative emotions to overwhelm rational thinking and mood. It appears that Area 25 works overtime as it either tries to temper a depressive loop set up between the emotional and thinking centers or actually causes the problem by kicking into overdrive and letting depressive loops take over (Mayberg 1997; Dobbs 2006). Inserting electrodes into that area of the brain to close the gate rapidly alleviated depression in two-thirds of the very deeply depressed people in her study (Mayberg et al. 2005; Dobbs 2006). In further research on Area 25, it was found that when feelings of sadness passed, Area 25 calmed. 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all types of depression and was calmed by any successful therapy. Whenever drugs, placebos, or psychotherapy worked to release depression, even temporarily, there was also a calming in Area 25. When cognitive behavioral therapy (CBT) helped people recognize and change or release thought patterns that would otherwise depress them, Area 25 calmed. Brain scans showed a tug of war between the depressive thoughts and moods and the patients' attempts to think their way out of those moods and to self-correct. When those attempts were successful, Area 25 could relax (Goldapple et al. 2004; Dobbs 2006). The current theory is that Area 25 is part of a neural and hormonal survival system to respond to acute threats, but this system turns corrosive when stress memories and persistent negative thoughts trigger the survival system continuously. Mood disorders develop when extreme or continuous stress kicks the limbic system's fear and anxiety centers into long-term overdrive. Area 25 is like a switch in the circuit. If you can trip the circuit out of survival mode, then the body and brain can settle back to normal. This research on Area 25 confirms an emerging network model of the brain and mood. Reason and passion, thought and emotion, are linked in a circuit. Rather than one dominating the other, they engage in a conversation that either reinforces the other or changes the other. The Cut-Thru technique (provided in the next chapter) is designed to be a circuit breaker, transforming the dialogue between thoughts and emotions to bring you breakthrough perceptions and insights. Then the Cut-Thru technique engages the automatic feedback loop between emotion and thought to work in your _favor_ and provide you with new power for transforming depression. With the Cut-Thru technique, as you trip the switch by self-generating a positive emotion, even just a little, and increase heart rhythm coherence, you begin to perceive differently. As you sustain coherence and release overidentification through practicing the steps, new perceptions and feelings take hold and you _reverse the polarity_ of the feedback loop. You start an upward-spiraling momentum out of the funk, leading to appreciable increases in well-being. The capacity to self-generate a positive emotion remains a largely untapped human power, but that's only because people haven't developed it. Positive psychology researchers theorize that positive emotions loosen the tourniquet that negative emotions exert on the mind and heart by dismantling the narrowed perspectives and unbalanced biochemical reactions caused by negative conscious or subconscious emotional undercurrents (Fredrickson 2000, 2001). Intentionally generating a positive emotion creates different neural traffic and communication between the heart and brain (McCraty et al. 2006), broadening your habitual mode of thinking, building resilience, and delivering that highly sought-after quality—contentment (Fredrickson 2000). Contentment is a physiological state that expands people's self-view and worldview. Research at the Institute of Heart-Math has found that returning a person's heart rhythms to more coherent functioning powers up positive emotions to create the physiological changes needed for perceiving a wider array of possibilities. Positive emotion opens the intuitive connection with your heart—your _core self_ —and invites your real spirit in. To power up positive emotion, especially when you haven't felt much of it due to long-term depression, it's important to understand the _feeling world of depression_. ## Understanding a Funk When they describe the feeling of depression, many people say they're "in a _funk."_ So many people feel funky or dulled-out a lot but don't know why because nothing seems to be wrong. When you feel the funk inside, you can't always trace it back to its source. You question what happened. To make matters worse, the funky feeling can come and go, and you wonder why. Trevor had this experience: I was at a party wondering how my spirits got so low, when I had been excited about going to this party. I kept thinking this	1.613908	0.206081	1.941867	0.917368	[ 1.4769406139211494, 1.7508756997209014 ]	[ 0.5136215889870025, -0.1014593286928858 ]	[ 2.03824459750231, 1.8454902795731054 ]	[ 1.1697012402648579, 0.6650354082237983 ]	1,024	[ 512, 512 ]	[ 599, 4072, 310, 316, 2590, 322, 471, 1208, 2168, 491, 738, 9150, 29220, 27580, 29889, 1932, 1310, 5883, 3174, 29892, 2058, 27737, 29892, 470, 11643, 1228, 27580, 3796, 304, 6507, 316, 2590, 29892, 1584, 5382, 6275, 29892, 727, 471, 884, 263, 1208, 4056, 297, 18320, 29871, 29906, 29945, 29889, 1932, 25323, 3321, 6030, 284, 29220, 27580, 313, 21685, 29911, 29897, 9213, 2305, 18720, 322, 1735, 470, 6507, 2714, 15038, 393, 723, 6467, 316, 2139, 963, 29892, 18320, 29871, 29906, 29945, 1208, 2168, 29889, 5032, 262, 885, 550, 10018, 263, 260, 688, 310, 1370, 1546, 278, 316, 2139, 573, 13133, 322, 286, 2092, 29879, 322, 278, 22069, 29915, 14734, 304, 1348, 1009, 982, 714, 310, 1906, 286, 2092, 29879, 322, 304, 1583, 29899, 15728, 29889, 1932, 1906, 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should be fun because I like everyone, as the cloud of funk settled in. I felt I should feel happier. I had had high sales at work that week, my physical exam showed I was in the best of health, and my kid had made the soccer team. But I didn't feel up to my usual self. What's most baffling was, this cloud of funk descended on me many days for no obvious reason. I also had great days when it didn't. I never knew which kind of day it would be. Funky feelings occur when there is incomplete communication on one side or another of a two-way communication circuit, whether it's between your mind and heart or between you and another person. If the funk doesn't clear, it starts to accumulate, creating an internal sensation of darkness or density in your system. People describe the sensation differently: a sensation of cobwebs in the brain or something that reminds them of grimy contacts on a battery or a sensation in the heart area that's like Velcro or cement or as chains around the heart. A major problem with accumulated funk that has piled up over time is that the mood gets stored in the unconscious and exerts its influence randomly when you least expect it and least want it. Funk stored in the unconscious can ride around inside, popping to the surface sometimes as mental funk, sometimes as emotional, sometimes as physical aches and pains. Strong funky feelings can consume your thoughts and attention in self-absorption as you try to do something to free yourself. Release Blame Practicing the Cut-Thru technique will give you more capacity to release and blow out the funk. One of the most important things to release is fault-finding or blame toward yourself or another. Blame keeps your spirit in retreat. To bring in more of your spirit, you need to take full responsibility for your own energies, regardless of what someone else has done. You have to realize that you do have the heart power to release judgment, resentment, or hostility. You do it for your own health and well-being if for no other reason. The coherent energy from Cut-Thru practice will reconnect you with deeper heart feelings. It will bring in more of your spirit to help lift your perspective on issues that have bothered you for a long time so that, step-by-step, you can free yourself from the rest of the funk. Heart Lock-In and Cut-Thru are _emotion restructuring techniques._ As you practice them, you restructure your emotional habits and rewire your circuitry. That's why regular and consistent practice of both techniques is important. We suggest practicing them five times per week. You can practice more often of course, but set a regular program and stick with it for a month. That's not a long time considering how much more time you've invested in depression loops. Use the other tools you've learned—Notice and Ease, Power of Neutral, Quick Coherence, and Attitude Breathing—to clear as you go throughout the day. Commitment to a practice plan is an investment in your empowerment. Bringing in heart intelligence involves increasing the ratio of time you spend in your heart (at peace and in a positive flow) as compared to out of your heart (in your head and emotional reactions). Without heart intelligence, your untamed mind and emotions will keep you duped into believing that your vitality is being squandered by external circumstances beyond your control. It's from heart intelligence that you gain the insights and heart intent to make the attitudinal changes you need to take emotional responsibility. Out the Pout Take the "big deal" out of whatever comes up as you practice and take the significance, self-pity, and pout out of whatever cards you've been dealt in life. The answers to many unsolved mysteries of your life are to be found right underneath your depression. The more regularly you adhere to a structured practice program, the more power you will accumulate to clear out cellular residue. You are not going to be able to "out all pout" overnight. But you will gain a lot of free energy seeing how fast Cut-Thru can work. This gives you more commitment to keep going. You can gauge the degree of heart power you're building by observing the distance between "hear" and "do." 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's the time between when you hear your heart intelligence and when you _act_ on it. Transmuting the funk that's stored in the cells changes the vibratory rhythm of your cellular structure, bringing it into sync with your deeper heart, empowering you to more quickly put into practice what your heart intelligence says. Do that and you will find more happiness. Learn to ask your heart to help you as you practice. Talk to your heart like a close buddy—a buddy you can be vulnerable with, who doesn't judge and can't wait to help. Be sincere and open to inner guidance. Be on the lookout for a "cellular pout." Pouting is deeper than whining about any one thing. It's like the tantrums little children throw when they don't get what they want. If you've had extended occasions of falling into self-pity or throwing inner tantrums when life didn't go your way, this can imprint an underlying pout into your cellular memory. You may think you've let go of your self-pity, but your cells can retain a childish pout long after you think you're done with it. This can lead to strong emotional mood swings, at times either too ebullient or too pitiful. Unconscious, cumulative cellular pout is one of the chief contributors to ongoing depression. A pout can seem innocent. Why not complain and pout inside? Everybody does. And who would know? But pout accumulates until it casts a pall on your worldview. Even when you _know_ you are pouting and want to stop, the weight of accumulation can make it hard to do anything about it. Then you start pouting about that, and this makes it even worse. Some people take on feeling pitiful as part of their identity. Cellular pout runs a subtle but continuous energy drain in their bodies, affecting them at the hormonal level. If you want to feel better permanently, then you have to address how you spend your energy. You have to learn how to out the pout! Cut-Thru practice will reveal the looping patterns that have trapped you in pout. It will guide you to the heart vulnerability—the opening of your heart—needed to bring in more spirit for emotional healing. This exposes and releases the trapped judgments and the unseen overidentities and overcares. Life can still seem tough, but it can be tougher if you don't cut through. When self-pity and pout are your problem, spend time with Cut-Thru step 1 (see chapter 9) to become more aware of how you feel inside about anything. Practice Notice and Ease and become heart vulnerable to yourself without sinking into self-pity. Don't worry if you feel like you're trying to pry open a clam. Just keep practicing, and your heart intelligence will help you. Spend time with Cut-Thru step 2, breathing core heart feelings like love, appreciation, care, or compassion through the heart and solar plexus to bring your heart rhythms into greater coherence. Then radiate that coherence to your cells. When you're finished with your Cut-Thru practice session, move on with what's next in your life even if there is some residual funky feeling or pout. Assign what's left to soak in the heart and move on. As you keep doing this, you _will_ free your cells from the pout. Another thing to watch out for while clearing out cellular pout is a quiet or loud feeling of "It's not fair." Memories of what's not been fair are one of the major components of pout, and they will come to the surface to be cleared out. Don't get caught in their net. It's only human for people to use their view of what was fair or unfair as a way to substantiate what they think they know. In most cases, they're substantiating a hurt ego and are not open to another perspective. They've set themselves up as judge and jury, decided that what happened was not right or fair, and sentenced _themselves_ to prison without realizing it. Whether you feel that others, God, or life treated you unfairly, the effect on you is the same. 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, mind, and cells on the receiving end of the sentence. So if you are going to regain your freedom and happiness, you have to release feelings of "it's unfair" or "my situation is so different" that underlie the pout. What you need is to reach a new state of neutral so that you can unlock the prison door. In many situations, you will never achieve the larger understanding you crave until you can really go to neutral. In neutral, you can ask yourself, "What if there is another picture or another purpose to this than what I'm seeing?" and be open to receiving new information. When your feelings are screaming or whispering "It's not fair!" spend more time with Cut-Thru step 3. Assume objectivity as if it were someone else's problem so that you can find a real neutral. Increase compassion to depersonalize the issue, so it's not all about you. See it from a larger perspective. As you take out overidentity, you'll see old things with new eyes. Laura's story describes why letting go of "fair or unfair" comparisons was so important in lifting her depression. I'd experienced a lot of depression as a young woman but had learned ways to keep the black hole at bay. That bleak, unyielding feeling state had gradually become a thing of the past for me. I had almost forgotten what it felt like. Then, at age forty-eight, my partner of many years surprised me with the news that he was leaving me and relocating across the country. He said it wasn't personal, but he needed a change and had to go. Laura was devastated. They had lived very modestly, and now she faced not only the loss of the relationship, but severely diminished finances as well. "It may not have seemed personal to him," Laura said, "but it felt very personal to me! I felt a powerful sense of injustice at the loss and felt blame and anger at being left broke. I was middle-aged and single on top of it all. It wasn't fair, pure and simple. I had been lampooned by life, or that's how it seemed. I felt I was a good person who clearly didn't deserve this kind of treatment from life." After her partner left, Laura had to move out of the home they had been leasing. She took a room in the home of a family she knew, which placed her within walking distance to work. At first, the emotional shock of the change kept me busy adjusting to the new lifestyle, but after a while, I realized I was depressed and it was getting worse. It's hard to describe, but my depression felt like a seeping drip that rots the area around the leak but isn't noticed until you open the cupboard under the dripping faucet to look for something long forgotten. About this time Laura learned Cut-Thru and found that it helped shift her out of depression into peace and into deeper compassion—for herself and others. To do this has been enormously empowering. I turned the steps into action steps and attitudes to hold throughout the day. This is what worked for me: Sincerity in Appreciating—I made it a habit to be aware of a negative feeling state and to stop and ask myself, "What do I appreciate, in this moment, right now?" There was always something to appreciate when I asked my heart, and often I was surprised to see what it was. Diligence with this step not only while I did my Cut-Thru practice but during the day made a serious dent in releasing my depression and getting me to a new state of neutral. Take the Significance Out or Dissolve the Significance—I've come to love this step when I'm feeling anxiety or resistance. I can feel the release if I just keep at it. And it's common sense. I know this is how I would help a friend try to see the situation if it was her life. Be in the Now—This attitude helped me stop lamenting about what I'd lost and stop the dread and blind alleys my fear projections showed me as my future, colored as they were by depression. When I'd wake myself up and "'Be in the Now," in this moment, everything would shift and be all right. Then I'd find myself automatically circling around to appreciation again. 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know there is freedom from that state by incorporating simple techniques and tools into daily life is a miracle. It's a miracle that can help us "walking wounded" become healthy and whole again and able to go on to develop our full potential with a peaceful heart and with care to give the world around us. Create a Cut-Thru Practice Program Creating a Cut-Thru practice program will provide the quickest results for lifting long-term depression. Study and practice the six steps of the Cut-Thru technique given in the next chapter. Ask your heart to help you address the accumulated funk at the cellular level. Your cells can put up resistance for a while. You can feel like part of you is fighting against your heart intent. That's because your circuits have been wired into a depression loop, which can create resistance as you make efforts to change. Remember: _that wiring isn't you._ You'll start to see this more objectively as you practice. You'll see that resistance comes from old cellular feelings and perceptions flowing along old wiring. The cellular world often seems to have a mind of its own, which is why a funk can seem so potent or create a fear that you'll be "nothing" without all the stored hurt, blame, and pouting. Just stay committed to using the tools. Your heart knows what needs to be addressed. In the next chapter, you will learn about setting up a practice program to help you release depression feedback loops once and for all. Chapter 9 # Creating a Cut-Thru Practice Program We're all familiar with the expression to "cut through." It means to "get to the heart of the matter." To release depression feedback loops and funk, you don't need to sort through all the details of your past. You simply address the perceptions, feelings, and thoughts that come up while you're using the technique. Cut-Thru's six short steps take you through the process. Each time you repeat them, old perceptions and feelings will rise to the surface to be released from your cells. As you build more heart intelligence and coherence with Cut-Thru, you will transform depression into insight and effective action. You'll be able to release your stored emotional investment in long-standing issues and grievances and free yourself. Approaching Cut-Thru practice with a heart-focused "I mean business" attitude accelerates clearing. After you go through the steps a few times, it will get simpler. Read through the explanations of the steps to understand how the process unfolds. The wording of each step is designed to help you build, in stages, the coherence you will need to release the deeper issues. Practicing Heart Lock-In first—sending positive feelings and attitudes to yourself, to people or issues—even for five minutes before you practice the Cut-Thru steps, will increase your capacity to sustain coherence as you go through the Cut-Thru steps. When you make genuine efforts to approach Cut-Thru from a more coherent, peaceful state, more of your real spirit can come in to help. To get started, pick an issue. Don't pick your most loaded or most stressful issue to start. Pick a minor issue to learn on, even though it may bring up a deeper issue as you use Cut-Thru. Create a Cut-Thru worksheet on a piece of paper or in your journal or notebook. (See the directions for making a worksheet on the last two pages of this chapter.) Read each step and the explanation. Then practice the step on your issue, and write your response on the Cut-Thru worksheet. Do the same with all the steps. When you have finished, look back and read your responses to each step to gain more understanding. Listen to what your heart intelligence tells you, as you go. If you are uncertain about anything, go through the steps again to get more clarity. The Cut-Thru Technique Step 1. Be aware of how you feel about the issue at hand. Step 2. Center yourself by breathing in through the heart and out through the solar plexus. Breathe love and appreciation through this area for thirty seconds or longer to help anchor your attention there. Step 3. 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. Step 4. Rest in neutral—in your rational, mature heart. Step 5. Soak and relax any disturbed or perplexing feelings in the compassion of the heart. Dissolve the significance a little at a time. Remember it's not the problem that causes energy drain as much as the stored significance that you have assigned to the problem. Step 6. After dissolving as much significance as you can, from your deep heart sincerely ask for appropriate guidance or insight. If you don't get an answer, find something to appreciate for a while. Practicing Cut-Thru Now it's your turn to practice the steps.Find a place where you can practice Cut-Thru without interruptions or distractions from people, telephones, pets, or anything else for ten to fifteen minutes (or less, if you arrive at your objective sooner). Approach practice sessions with a genuine attitude instead of trying to find a quick fix to get the monkey off your back. Each time you go through the Cut-Thru steps, it can help to release some of your overidentity or overcare, and that will begin to release some of the funk. At the beginning, you may feel like you did when you first learned to use a computer—hunting and pecking at the keys, not sure which command to use next. With some practice, you'll be gaining access to your intuitive heart intelligence as easily as you now turn on your computer each morning. Step 1: Be Aware of How You Feel Be aware of how you feel about the issue at hand. Be honest with yourself. Just as you learned in using the Notice and Ease tool, admitting how you feel is the first step in release. Most people notice thoughts constantly flitting through their minds. It's harder to notice feelings skimming under the surface. This is because emotions occur faster than thoughts and faster than your mind's ability to intercept them. Many times, how you feel will be clear and easy to name: angry, anxious, overwhelmed, blocked, guilty, sad, happy, loving, and so forth. Other times, there may be confusing undercurrents of feelings. Just name whatever feelings you can. On some issues you may have "numbed out" your feelings. Perhaps it's because you don't want to feel bad or because you have too much past hurt to want to stay in touch with your feelings. The problem, as you have learned in previous chapters, is that even if you try to ignore disturbed feelings or pretend they're not there, your subconscious emotional undercurrents stay absorbed in them. You can shove them aside, but they are still depleting your energy. So the first step of Cut-Thru—being aware of how you feel—is critical to the process of transforming depression. Write down your issue and how you feel about it on your Cut-Thru worksheet. Step 2: Breathe a Positive Feeling or Attitude Center yourself by breathing in through the heart and out through the solar plexus. Breathe love and appreciation through this area for thirty seconds or longer to help anchor your attention there. Breathing in through the area of the heart and out through the solar plexus (located about four inches below the heart, just below the sternum) helps keep your emotional energies anchored or grounded. The solar plexus area, like the heart, has its own little brain with neurons, neurotransmitters, and oscillating rhythms (Gershon 1999). When you experience a frightening situation, your brain tells the adrenal glands to release stress hormones that prepare the body to fight or flee. Your stomach contains many sensory nerves that are stimulated by these stress hormones. That's why you feel sensations of anxiety or fear in the solar plexus area or get a knot in your stomach when you're upset. Many people confuse "gut feelings" with their heart, but, in fact, the gut brain is more instinctive than intuitive. It's your heart that provides sensitive intuition that brings understanding. When the gut brain synchronizes with the heart, you have more clarity and power. Step 2 brings the gut brain into synchronization with the heart. 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the coherent power needed to release resistant feelings. Imagine breathing the positive feeling or attitude in through your heart and exhaling out through your solar plexus to help anchor the positive attitude. Don't stress about whether you are doing it right. Just practice this gently and sincerely. After thirty seconds or so, you may find your emotions shifting toward an easier state. Strong emotional reactions will need longer, especially if your issue is about a deep hurt or wounded vanity. Be genuine and stay with it. If you have the time, practice step 2 for several minutes. Just like with the Attitude Breathing tool, if you can't find a feeling of love or appreciation, breathe the attitude of appreciation for something—anything—to get more in sync. It's worth the effort. Write on your Cut-Thru worksheet what you feel and perceive from practicing step 2. Step 3: Assume Objectivity Assume objectivity about the feeling or issue—as if it were someone else's problem. Step 3 involves finding the maturity to disengage from an issue for a few moments in order to let the emotions release and come back to balance. You can pretend you are watching another person dealing with your issue. It's like looking at yourself from a distance or from the point of view of your higher self. This helps give you a more dispassionate and objective view. You might imagine yourself as another person sitting a few feet away or standing below you, as if you are watching this person from a helicopter or from a bird's-eye view. One of the first things you may notice is how much more compassionate and understanding you are toward this other person than you have been toward yourself. Compassion is a core heart feeling that also helps increase heart rhythm coherence and synchronization between the heart and brain. Most of the time, when your emotions get hung up on an issue, it's because you are overidentified or overattached. You need to learn how to step back from the issue and say, "I'm not the same as this problem" so that you can keep a more open mind about what is really happening. Marriage counselors and mediators spend about 80 percent of their time trying to get their clients to step back and see things more objectively. The same is needed when mediating a dispute within yourself. You'll never get anywhere if your mind is made up and your emotions are rigid. Whatever you perceive in step 3, keep your attention and energy focused in the heart to stay in coherence. As an emotion or issue releases, you might feel it all over again—old perceptions, thoughts, and feelings spinning out from cellular storage. That's part of the process. Befriend but don't buy into those feelings all over again. Remain objective about whatever your feelings are doing. It can seem you're going backward, but you're not. It helps to remind yourself that it's just stored attitudes of blame, anxiety, sadness, hopelessness, or pout that are spinning out. If the emotions still overtake you, it's okay. Don't fight them. Just go back to step 2 and breathe and radiate genuine care or compassion for yourself to regain your composure. Know that your root motive to care about the issue is right but that you're getting caught up again in the emotions surrounding the issue. Knowing this is caring for yourself. Have compassion for yourself—it's only human, but you don't have to stay there. You can cut through. Step 3 helps you to step outside the emotions so that you can get to a more neutral place. When you get to neutral, your heart intelligence can intuitively guide this "other person"—you—to new perceptions. Write down any shifts in perception or glimpses at a new way to look at and address the issue after practicing step 3 on your Cut-Thru worksheet. Step 4: Rest in Neutral Rest in neutral in your rational, mature heart. By finding some objectivity, you get closer to a state of neutral and can rest in a more peaceful heart. Steps 1 through 3 help you become more neutral about issues that have strong negative emotional accumulation or stacked stress. Being neutral doesn't mean that you have to agree with anything that happened. 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means becoming neutral toward uncomfortable feelings, thoughts, and memories about the issue. This gives you more empowerment and reduces their energy drain. Try to relax and ease feelings and thoughts that are not neutral into the heart, just as you do when using the Notice and Ease and the Power of Neutral tools. This allows the heart to realign incoherent emotional energy. It provides an opportunity for more peace and new possibilities to emerge. In some situations you may be assuming you know someone's motives when you don't really know. In neutral, you ask yourself, "What if there's something I don't know?" The attitude of "I don't really know" helps the mind become humble and open so that heart intelligence can surface to show you a new perspective. Even if what happened was tough and you were hurt or traumatized, in neutral you can still ask yourself, "Haven't I drained enough from this? Isn't it time to at least try to neutralize the stored energies, to get on with my life?" The _rational, mature heart_ is a place inside that is sober and balanced in its attitudes. The balance provided by heart intelligence will allow your intuition to present you with commonsense go-forward strategies that are best for you and everyone involved. Practice step 4, and then write down your feelings and perceptions on your Cut-Thru worksheet. If you find that you were not able to remain neutral, don't worry. This is normal at first, especially if the issue has a lot of hurt or sadness and emotional investment associated with it. You aren't bad. You aren't failing. Just go back to step 2 for a few moments, breathing compassion for yourself—in through your heart and out through your solar plexus—so you become more grounded. Then move through steps 3 and 4 again until you can rest in a more neutral, mature heart that is willing to say, "What if I wasn't bad?" or "What if I really don't have the whole picture?" or "It's time to forgive myself (or another) and move on" and mean it. Steps 1 through 4 have prepared you for the last steps of the technique, which will help you to dismantle depression feedback loops at neural-electrical and biochemical levels. As you practice steps 5 and 6 over time, you clear out residues and lay in a new pattern. Step 5: Soak and Relax Soak and relax any disturbed or perplexing feelings in the compassion of the heart. Dissolve the significance a little at a time. When you feel disturbed about something, remember it's not the issue itself that's causing you discomfort. It's the importance or emotional significance that you have invested in the issue. In step 5, you ease perplexing feelings and memories back to the heart and soak them there to dissolve the significance. Keep relaxing resistances (funky feelings, compressed or stuck energy) you may be feeling in the heart. Just allow resistance or heaviness to simply soak in the energy of the heart. Don't worry if it doesn't release entirely. Feeling compassion for yourself will accelerate the process. On major issues, it's nearly impossible not to have assigned a lot of significance. And that's all right. But now it's time to start anew. Knowing that stored significance will only keep creating funk and draining your energy, you can commit now—more than ever—to releasing it. In step 5, you use the coherent power of the heart to end this chapter in your life. Have respect for yourself and compassion for having gone through that experience. After all, you were hurt. Now it's time to release any self-judgments or feelings of having "done bad" in response to the situation. It's all okay. You can take out a lot of the significance by knowing that many others would have reacted in the same way. This helps you to more quickly forgive and release the issue within your system. Often your heart will suggest you talk to a person, and you'll need to have that heart-vulnerable conversation before the stuck feelings release. Through steady practice of step 5, you can align yourself with a new commitment and heart intent to move forward. 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release the entrapments your mind insists should have happened instead. Soak any feeling of "poor me" out of your system. Being a victim doesn't serve you. It only keeps the same old feelings spinning round and round. You've already done this enough. Take your time with this step. Emotional histories and long-term depression become deeply ingrained patterns in your neural cells, which is why they keep resurfacing and taking hold of you. Depending on how deep these feelings go and how much reinforcement they've had, there may be a lot of emotional energy stored in them. Dissolving and taking out significance is probably _the most important_ _part_ of the Cut-Thru technique. As you dissolve the significance and transform the stored incoherent energy, you change the circuitry and release the pattern, resulting in more peace and satisfaction. Practice step 5, then write down your feelings and perceptions on your Cut-Thru worksheet. Assign unresolved feelings to soak and dissolve in the heart as you move on to step 6. Step 6: Ask for Guidance; Appreciate After dissolving as much significance as you can, sincerely ask, from your deep heart, for appropriate guidance or insight. Now, after having done steps 1 through 5, you are more able to hear your heart intelligence. The heart doesn't always flash its answer on a neon sign. A lot of times, heart intelligence comes to you softly and subtly. When people talk about the "still, small voice" of the heart, they are saying that the heart communicates through a delicate intuitive feeling or subtle knowing. It's important to follow even fleeting heart perceptions. If a perception is peaceful and feels good to you, that's your signal to follow it, even if it seems too simple or easy. Now practice step 6, and write your feelings and perceptions on your Cut-Thru worksheet. Don't despair if you don't get an "aha" insight on the spot. Sometimes you will draw a blank. That can be an indicator that the most helpful approach for now is to put the issue aside for a while and move on. The most effective way to move on is to find something to appreciate. Take whatever glimmers of peace or release you have gained from Cut-Thru and appreciate them, or just choose something in life to appreciate to help keep you from being pulled back as deeply into the old patterns. Intentionally generating appreciation often brings clarity on other issues you are working on, so it's a productive use of your time and energy. Close your Cut-Thru session by doing Attitude Breathing for thirty seconds or longer, breathing appreciation to help you rise above the issue you've been cutting through and move on to something else. Allow insights to come to you later as you put your attention elsewhere. ## Take Action Remember to keep writing down any glimmers of new perceptions so you can remember them. If you don't act on your insights, they can fade or you can begin to doubt them, especially when they involve a need to communicate honestly and sincerely with someone. Take the power of your heart intent and have the courage to put your insights into action. Watch how things can improve. After Kelly practiced Cut-Thru a few times on her issues with her husband, who had left her several years before for another woman, she told us that steps 5 and 6 were her keys to a new life. As I was dissolving the significance, I realized that I have blamed my ex so much for everything—for controlling my life, for our lower standard of living, for having betrayed not only me, but our son. If he did that to us, then I must have been a failure as a wife and person. That's my depression loop. If I take the significance out of all this, then I'm really okay. None of this is really me. I've hurt myself with all the blame. By dissolving the significance, I can stop hurting myself. I know I'll have to keep practicing the Cut-Thru, because I've been churning around in that depression loop for so long that it's sometimes automatic, waking me up in my sleep. But I have a glimmer of hope of how I will be without it. The real me. I can appreciate that. 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on their part (Rheinmühlen-Düsseldorf, 166/73, EU:C:1974:3, paragraph 3; Mecanarte, C‑348/89, EU:C:1991:278, paragraph 44; Cartesio, C‑210/06, EU:C:2008:723, paragraph 88; and Melki and Abdeli, EU:C:2010:363, paragraph 41). Second, the Court has held that a national court that is called upon, within the exercise of its jurisdiction, to apply provisions of EU law is under a duty to give full effect to those provisions, if necessary refusing of its own motion to apply any conflicting provision of national legislation, even if adopted subsequently, and it is not necessary for the court to request or await the prior setting aside of such a provision by legislative or other constitutional means (Simmenthal, 106/77, EU:C:1978:49, paragraphs 21 and 24; Filipiak, C‑314/08, EU:C:2009:719, paragraph 81; Melki and Abdeli, EU:C:2010:363, paragraph 43; and Åkerberg Fransson, C‑617/10, EU:C:2013:105, paragraph 45). Any provision of a national legal system including any judicial practice that might impair the effectiveness of EU law by withholding from the national court the power to do everything necessary at the moment of its application to set aside national legislative provisions that might prevent EU rules from having full force and effect are incompatible with those requirements, which are the very essence of EU law (Simmenthal, EU:C:1978:49, paragraph 22; Factortame and Others, C‑213/89, EU:C:1990:257, paragraph 20; and Åkerberg Fransson, EU:C:2013:105, paragraph 46 and the case-law cited). In the event of a conflict between a provision of EU law and a national law, primacy of EU law cannot be assured if the solution of the conflict were to be reserved to an authority with a discretion of its own, other than the court called upon to apply EU law, even if such an impediment to the full effectiveness of EU law were only temporary (Simmenthal, EU:C:1978:49, paragraph 23, and Melki and Abdeli, EU:C:2010:363, paragraph 44). The Court of Justice then considered the situation in which the national law infringes both EU law and the national constitution. It held that a national court dealing with such infringements does not lose the right or escape the obligation under Article 267 TFEU to refer questions to the Court of Justice on the interpretation or validity of EU law by reason of the fact that the declaration that a rule of national law is unconstitutional is subject to a mandatory reference to the constitutional court. The effectiveness of EU law would be in jeopardy if the existence of an obligation to refer a matter to a constitutional court could prevent a national court hearing a case governed by EU law from exercising the right conferred on it by Article 267 TFEU to refer to the Court of Justice questions concerning the interpretation or validity of EU law in order to enable it to decide whether or not a provision of national law was compatible with that EU law (Melki and Abdeli, EU:C:2010:363, paragraph 45). In sum, the system of cooperation between the Court of Justice and the national courts established by Article 267 TFEU and the principle of primacy of EU law require the national court to be free to refer to the Court for a preliminary ruling any question that it considers necessary, at whatever stage of the proceedings it considers appropriate, even at the end of an interlocutory procedure for the review of constitutionality (Melki and Abdeli, EU:C:2010:363, paragraphs 51 and 52). When national law lays down an obligation to initiate an interlocutory procedure for the review of constitutionality, Article 267 TFEU

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Lesley is known for inspiring minds in her Early Education Program, Prenatal or her Doula and Reiki Training Facility. Placenta Art is Quite Beautiful right? 8.2K total views in Klusster. Join Klusster now and reach more people online! Red Tent is a space women gather to tell their stories, laugh, cry and celebrate themselves again. We are collective of professionally trained women who only participate within evidence-based standards of practice. It is our strongest wish to assist women as they make their way through their life's journey. We validate our clients by listening as they tell their story. Red Tent - what is it? This seems to be my recurring question when someone new hears about or is invited to a Red Tent. "A Red Tent is a space, where women gather to tell their stories, to laugh, to cry and to celebrate themselves again" As little girls grow into women they have a habit of losing themselves to become what others expect from them: wife, mom, sister, grandmother, friend, teacher, student. These different hats we wear can all have different expectations. Personally, I learned of the Red Tent a few years ago from an incredible women Tiffany Lazic owner of the Hive and Grove. Tiffany taught a wonderful course on becoming a Red Tent Facilitator that I took. Tiffany created a spark, a fire within me, on how we can support other women in our families, circles, community and globally. Additionally, she lead me to the documentary "Things We Don't Talk About by Dr. Isadora Leidenfrost." If you have never seen this documentary, I highly recommend it. At A Sacred Journey's Red Tent, we usually share time and stories. We have explored with henna, self-care activities, created stepping-stones, dream catchers and more. Really, these activities are about utilizing the tactile hands on activity while collectively we break down the barriers we have built up for self-protection. Together we have created a space where women from all socio-economics, academic, and religion can meet and find a way to, not only accept each other; value their sisters and their views. We asked some of the ladies of A Sacred Journey's Red Tent what they think about the Red Tent. First I will share with you what I love about the Red Tent personally… I LOVE the community, my dear sisters, and unconditional support. Below are the answers to a simple question I asked. I said, I am writing an article, and would like to share what do you like about the Red Tent. However, I have to say before you read their answers is ALL of these came in within 15 minutes of me asking the question. That in and of itself says something! "I like the feeling of sisterhood. Of feeling welcomed and accepted unconditionally. A sense of finding oneself through shared experiences and memories. It is a place where a woman can share what makes her special, her skills, her life, her loves, where she can learn and grow with the help of others. It is a celebration in the life we live and our place here on Earth and in the universe." "In the Red Tent, a woman doesn't have to be a mother, a daughter, a sister, or a wife; she can just be herself, for the sake of being herself. We take so little "me time" in today's rushed world, that this gives us a couple hours a month to take care of our own needs." In completing this article on a Red Tent, please know, my sisters are my support team; they cheer me on like no one has ever done in this world. I could never have made it through the past few years of my own personal struggle without each and every one of the women, sisters of A Sacred Journey's Red Tent. I love you to the moon and back…. I would also like to thank Klusster and the team at Thrive Collaborative for giving us the opportunity to share our passion for the Red Tent and indeed we are grateful to be a part of something that helps other women THRIVE. If you have a question or comment you can reach us quickly by clicking on the button below Send Me A Note and write us a note. We will respond quickly. As beautiful it is, the safety steps are truly important, especially where you are a teacher. There is far more to natural remedies then just scent. Essential OIls are

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Board index ‹ The NBA ‹ NBA in the 1970s and 1980s 1980-81 Indiana Pacers Games Played/Started & Transactions The merger, Kareem, Walton, Dr. J, Magic and Bird Moderator: Brett by MCT » Mon Jan 20, 2014 5:45 pm This is the sixth of a planned series of threads analyzing games played, games started and transactions for the 1980-81 season. Before reading any further, see the introductory thread below: INDIANA PACERS – PART I SEASON OVERVIEW The Pacers had a 44-38 record. They finished third in the Central Division, and were the #6 seed in the Eastern Conference playoffs (the last team to qualify). In the First Round, the Pacers lost to the 76ers 2-0 in a best-of-three "miniseries". They therefore played a total of 2 playoff games. The Pacers used 14 different players for the season, three above the minimum. ROSTER AND TRANSACTIONS OPENING NIGHT ROSTER Mike Bantom Dudley Bradley Clemon Johnson Billy Knight George McGinnis Kenny Natt Louis Orr Jerry Sichting IN-SEASON TRANSACTIONS In the list below, anything which is underlined is the subject of discrepancies or guesswork, or is the result of further research beyond my usual sources. 11/10/80 – Placed George McGinnis on the injured list. 11/11/80 – Signed Dick Miller as a free agent. 11/22/80 – Activated George McGinnis from the injured list; waived Dick Miller. 11/25/80 – Traded two 2nd round picks (1981 and 1982) and other considerations to the Suns for Don Buse; placed Buse on the injured list (?). 11/29/80 – Activated Don Buse from the injured list; waived Kenny Natt. 12/26/80 – Placed George Johnson on the injured list; signed Tom Abernethy as a free agent. 2/22/81 – Activated George Johnson from the injured list; placed Tom Abernethy on the injured list. 3/13/81 – Placed George Johnson on the injured list; activated Tom Abernethy from the injured list. 3/29/81 -- Activated George Johnson from the injured list; placed Tom Abernethy (?) on the injured list. Note: the Pacers finished the season with 12 players on their roster. One player appears to have been on the injured list, probably Tom Abernethy (see above and below). Abernethy was inactive for the playoffs. NOTES/DISCREPANCIES 11/10/80 & 11/11/80: My source for McGinnis being placed on the injured list on 11/10/80 is the Globe (i.e., it was reported in the transaction column in the 11/11/80 paper). I didn't find this reported in any other source. It makes sense against the backdrop of other known information, though. McGinnis didn't play in eight consecutive games starting on 11/8/80, and numerous sources report that the Pacers signed Dick Miller the next day, 11/11/80, presumably to fill McGinnis' roster spot. This includes the Globe, which reported Miller's signing in the transaction column in the following day's paper (i.e., 11/12/80). The Globe never reported on McGinnis being activated from the IL, or what roster move was made to make room for him. I don't have anything about McGinnis being activated from any other source, either. But McGinnis returned to action on 11/22/80, so he must have been activated on or shortly before that date. By all appearances, the player removed to make room for him was Dick Miller. Miller did not appear in any further games after 11/19/80, and it's apparent he was no longer on the active

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roster by the time McGinnis returned on 11/22/80 (there was one game in between that neither Miller nor McGinnis played in, on 11/21/80). The Pacers used ten players on 11/22/80, and all eleven in their next game on 11/26/80; the 11th player who did not play on 11/22/80 has to have been Kenny Natt, since he played in the games immediately before and after this one. The problem with this is that numerous sources show Miller being waived on 11/24/80, including the NBA Register, pst.com, the Pacers Media Guide, and b-r.com. It's very possible that the NBA Register was where this originally came from, however, and all of the others used the Register as their ultimate source. Based on the box scores, I'm having a hard time seeing how Miller could have been on the Pacers' roster after 11/22. It is possible he was placed on the IL after the game on 11/19, then waived on 11/24 without having been activated again? To me, the most logical explanation is that the "24" in the NBA Register is a typo which should be "22" (or conceivably even "21" or "20"), and that's how I've written it up on the list above. In my experience, these types of minor typos are surprisingly common in the Register. Exactly what happened here could stand to be nailed down better, though. On 11/25/80, the Pacers acquired Don Buse from the Suns, in a trade in which the Suns acquired two future 2nd round picks. That much seems clear, but there are a couple of uncertainties. The write-up of this trade in the transaction column in the next day's Globe states that the Suns received "draft picks and an undisclosed amount of money" in exchange for Buse. Using the severely limited search functionality that is currently available for the Google News Archive, I couldn't find anything corroborating the idea that the Suns received some cash in the deal. I did however find an AP wire service story in the Reading (Pa.) Eagle from the day after the trade (11/26/80) with a detailed description of it. According to that article, the Suns got the Pacers' 2nd round pick in 1981; a 2nd round pick in 1982 which the Pacers had previously acquired from the Bucks; and the right to swap 1st round picks with the Pacers in 1983, but with the Pacers' pick Top-12 protected. Assuming this is correct, the Pacers' 1983 1st round pick ended up being #2 overall, so the swap wouldn't have been exercised. The Draft Pick Transactions tracker on pst.com agrees with the identity of the two 2nd round picks involved in this trade, although it's interesting to see that the 1982 pick was specified to be Milwaukee's at the time of the trade, even though the Pacers appear to have still had their own 1982 2nd round pick at that point in time. Maybe the reasoning was that the Milwaukee pick would likely be lower, or the Pacers saw as it as a surplus pick since it wasn't their own. On the list above, I've shown the Suns getting the two 2nd round picks and "other considerations". A second question with regard to the Buse deal is where he initially went when the Pacers acquired him. Buse doesn't seem to have gone directly onto the active roster. The Globe reported the Pacers making a roster move on 11/29 "to make room on [the] roster for veteran Don Buse, acquired from Phoenix last week" (this presumably happened on 11/29, because it was reported in the 11/30/80 paper). The Google News Archive contains a similar blurb on the same date in the Wilmington (N.C.) Star-News. The TSN box scores are consistent with this, showing Buse making his post-trade debut on 11/29 after having not played in two previous games since the trade on 11/26 and 11/27. Buse couldn

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't possibly have been on the active roster at the time of the 11/26 game, because the Pacers used their full 11-man roster in that game. So where was Buse between 11/25 and 11/29? My best guess is that he was on the injured list. Up to the time of the trade, he had been on the IL all season with the Suns (this is explicitly stated in the Reading Eagle AP story), and NBA teams at this time appear to have been allowed to immediately place a player newly acquired in a trade on the IL. This assumes that the five-game limit didn't start over again when the Pacers put him on their IL, and could still be counted back to when the Suns initially put Buse on the IL on 10/8/80. The Pacers only kept Buse on the IL for two games after they acquired him. Another possibility is that the Pacers simply didn't need to put Buse on the active roster right away. At this time, it appears that teams may not have needed to immediately clear a roster spot upon acquiring a player in a trade, although they couldn't put the new player on the active roster or use him in a game until they did. I'd be surprised if the rules allowed a team to go four days and play two games before adding a newly acquired player to their roster, though. The Reading Eagle AP story notes that Buse still had to take a physical exam, and "if Pacers doctors nix the deal, it's off". There was another NBA trade this season that was rescinded a week after it happened, after the player in question (John Shumate) had already appeared in two games for his new team. Is it possible that the rules around this sort of thing were just much looser back then than they are today, and the Pacers could more-or-less take as much time as they wanted? On the list above, I've shown Buse going on the IL, as it seems like the most logical explanation, but that's really no more than an educated guess. I had mentioned a moment ago that the Globe shows Buse being added to the active roster on 11/29/80, information which is corroborated by another paper in the Google News Archive. Both of those sources show the Pacers making room for Buse by waiving Kenny Natt. This is consistent with the TSN box scores, which show Natt making his last appearance for the Pacers on 11/26/80. The problem with this is that numerous sources show Natt being waived on 12/11/80, including the NBA Register, pst.com, the Pacers Media Guide, and b-r.com. As with the earlier transaction involving Dick Miller, it's very possible that the NBA Register was the origin of the 12/11 date, and all of the others used the Register as their ultimate source. On the list above, I've shown Natt being waived on 11/29. This date is reported in contemporary media sources; it's consistent with the TSN box scores; and it makes more sense when you consider that the contract-guarantee deadline was on December 2. Based on the box scores, Natt was certainly never on the active roster after 11/29, and if the Pacers had no roster spot available for him at that point, it would make more sense to waive him on or before 12/2 than after. Given that 12/11 isn't a logical typo for 11/29, though, I'm really curious as to where that 12/11 date came from; maybe there's something I'm missing here. (Is it possible Natt's waiving on 11/29 was rescinded, or he was re-signed again after 11/29, placed on the IL, then waived again on 12/11 without having been activated? But why would any of that have happened?) 12/26/80, 2/22/81, 3/13/81 & 3/29/81: On 12/26/80, the Pacers signed Tom Abernethy as a free agent. No source that I've seen explains how the Pacers cleared a roster spot to make room for Abernethy, but by all appearances, George Johnson was placed on the injured list. After appearing in 33 of the Pac

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1,334,069

2,048

CommonCrawl

5

7

ers' first 34 games, Johnson dropped out from the lineup after 12/19/80, and did not re-appear for more than three months. The Google News Archive has an AP wire service story from the 12/20/80 Lawrence (Kans.) Journal-World which indicates that Johnson had suffered a knee injury in a game the previous night, although the article gives no indication of how long Johnson was expected to be out. Johnson must have been placed on the IL on or shortly before 12/26/80, to make room for Abernethy. Johnson returned to action on 2/22/81. While I have no documentation of a roster move made around this time, Johnson must have been activated from the IL on or shortly before that date. Starting on 2/22, he played in the next nine games, through 3/12/81. The only player on the Pacers' roster who did not play in any of these games was Tom Abernethy, so it appears that he was placed on the IL to make room for Johnson on the active roster. Johnson and Abernethy reversed roles on 3/13/81. On that date, Abernethy began a stretch where he played in eight games in a row, through 3/27 (the second-to-last game of the regular season). While I have no documentation of a roster move made around this time, Abernethy must have been activated from the IL on 3/12 or 3/13 (after the game on 3/12, or before the game on 3/13). The only player on the Pacers' roster who did not play in any of these games was George Johnson*, so it appears that he was placed on the IL to make room for Abernethy on the active roster. (*Note: this assumes that the player identified as "G. Johnson" in the 3/15 TSN box score is actually Clemon Johnson, which I believe to be the case; see the discussion at the end of Part II below.) Johnson returned to the lineup for the Pacers' final regular season game on 3/29/81. While I have no documentation of a roster move made around this time, Johnson must have been activated from the IL sometime between the game on 3/27 and the game on 3/29. Someone must have been placed on the IL to make room. There were two players who do not appear in the TSN box score of the 3/29 game: Tom Abernethy and Jerry Sichting. The player placed on the IL could have been either one. On the list above, I'm taking a guess that it was Abernethy. Abernethy and Johnson played the same position, and had obviously been rotated around each other on and off the IL up to this point, so Abernethy would make sense. Abernethy was also definitely the one left off the playoff roster (we know who was on the playoff roster and who wasn't, because the Pacers used 11 different players in the playoffs), and it makes sense that the roster would have been the same for the final regular-season game. But I don't really have any hard evidence this was the case, and my belief that Abernethy was the one put on the IL is really no more than an educated guess. GAMES STARTED INFO The 2009-10 Pacers Media Guide has regular season games started stats going back to the 1971-72 season, when the team was in the ABA (for some reason, regular season games started stats are also shown for 1968-69, but not for any other season prior to 1971-72). For 1980-81, the Media Guide shows the following: Edwards 80 Bantom 74 Davis 73 McGinnis 56 Bradley 24 G. Johnson 19 Orr 7 Buse 4 C. Johnson 2 Sichting 1 TSN BOX SCORES All but two of the TSN box scores for the 1980-81 Pacers appear to list the players in "starters first" F-F-C-G-G order. The two exceptions were games on 11/18/80 and 3/8/81. --In the 11

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1,334,069

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/18/80 box score, I see no obvious explanation for the order the Pacers players are listed in. --In the 3/8/81 box score, the first four names look like they could be in "starters first" order (Orr, Bantom, Edwards, Davis), but the fifth makes no sense at all (McGinnis at what would be a G slot). James Edwards, Mike Bantom, Johnny Davis and Billy Knight consistently started throughout most of the season. There seems no reason to think that Edwards, Bantom and Knight didn't start both of the above games, and if we assume that they did, the games started totals for all three players are in agreement with those in the Pacers Media Guide. The same logic would apply to Davis for the 3/8/81 game, but the 11/18/80 game is less clear, because Davis hadn't started the last three games before that. Davis had missed the first two games, then came off the bench in the third, as Bradley started in his place. Davis returned to the starting lineup for the game that followed on 11/19/80. Was the 11/18/80 game like the previous game, where Bradley started and Davis came off the bench, or was it like the next game, back to normal with Davis starting? As it turns out, not taking into account either the 11/18/80 game or the 3/8/81 game, Davis' and Bradley's games started totals from the TSN box scores are both one game short of the totals in the Pacers Media Guide. So between 11/18/80 and 3/8/81, each must have started exactly one game. Of the two games, it seems far more likely that Davis started on 3/8/81 than on 11/18/80, and far more likely that Bradley started on 11/18/80 than on 3/8/81. If we assume that each player started the more likely game for them, the games started totals for both players are in agreement with those in the Pacers Media Guide. The forward slot opposite Bantom is trickier, as it changed hands a few times during the season. The 11/18/80 game fell during a period when opening night starter George McGinnis was on the injured list and George Johnson was typically starting. If we assume that Johnson started this game, the TSN box scores result in a games started total for him that is consistent with the Pacers Media Guide. I say "is consistent" rather than "in agreement" because there is actually still a one-game discrepancy remaining involving Johnson and McGinnis, with Johnson one game over in the TSN boxes compared to the Pacers Media Guide and McGinnis one game short. As McGinnis didn't even play in the 11/18/80 game, however, he couldn't have started that game. So assuming that Johnson did isn't the source of the discrepancy. For quite some time prior to the 3/8/81 game, McGinnis had been starting. The TSN boxes show Orr starting the next six games, however, replacing McGinnis in the lineup for the first one. These were the only games all season that the TSN boxes show Orr starting. The Pacers Media Guide indicates that Orr made seven starts, so we seem to be missing one of his starts. If we assume that Orr started on 3/8/81, his games started total is in agreement with the Pacers Media Guide. Assuming that McGinnis started this game would resolve the discrepancy over his games started, but it would create one for Orr, leaving him one game short. Since the six games that followed are the only games all season Orr is known to have started, I think it is more reasonable to assume that Orr started this game. Also, to the extent that there is any significance to the first four players listed in the box score looking like they could be the starters, Orr is the first player listed, which would be a starting forward slot. After making the above assumptions, there is one discrepancy between the Pacers Media Guide and the TSN boxes, involving one game and two players. The Media Guide indicates that George McGinnis started 56 games, and George Johnson 19. The TSN boxes suggest that McGinnis started 55 games, and Johnson 20. With some of the discrepancies we've looked at with previous teams, there was one box

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score that seemed like the obvious source, showing a player starting who you wouldn't have expected to be the starter based on typical usage around the time of the game in question. The McGinnis/Johnson situation is less clear-cut, as the starting role changed hands a few times. If we wanted to identify one game as the best place to look, though, it would be the game on 12/13/80. The box score for that game shows Johnson as the starter. Due to an injury to McGinnis, Johnson had moved into the starting lineup on 11/8/80, and then started 17 consecutive games, through 12/10/80. According to the TSN box scores, McGinnis then returned to the starting lineup for one game (12/11/80), then turned things back over to Johnson for one game (12/13/80), before McGinnis took back over for 38 consecutive games (through 3/6/81). Against that backdrop, it's a little odd that McGinnis didn't start on 12/13/80, though one can certainly imagine a reasonable explanation. If McGinnis did in fact start that game rather than Johnson, that would leave each player with games started totals that match those in the Pacers Media Guide. In this series of articles, I am assuming that the games started numbers in team media guides are correct, and I have used the numbers from the Pacers Media Guide in Part II below. The 2009-10 Pacers Media Guide has playoffs games started stats going back to the 1967-68 season. These appear in the player register section of the Guide (there is no year-by-year listing; you have to look up each player individually). For 1980-81, the Media Guide shows the following: Bantom 2 Knight 2 G. Johnson 1 The TSN box scores are in agreement with these totals. Last edited by MCT on Thu Jul 20, 2017 5:52 pm, edited 6 times in total. Re: 1980-81 Indiana Pacers Games Played/Started & Transactio INDIANA PACERS – PART II Players are listed based on a snapshot as of late February. This reflects the Pacers' typical lineup during the second half of the season in periods when George Johnson was on the active roster and Tom Abernethy on the injured list. History: 2nd round pick of Blazers in 1976. Acquired in trade with Blazers, June 1978. Games Played (Regular Season 76 G, 33.4 MPG; Playoffs 2 G, 37.0 MPG): The six games in which Davis did not appear were four consecutive games from 11/10/80 through 11/14/80, and two consecutive games on 1/10/81 & 1/14/81. Games Started (Regular Season: 73; Playoffs: 2): The three games Davis played in but did not start were the game immediately following the four-game stretch in November in which he did not play (11/19/80), and the two games immediately following the two-game stretch in January in which he did not play (1/16/81 & 1/18/81). b-r.com position info: Position in old b-r.com header is listed as Guard. Primary position switches back and forth between PG and SG, with PG somewhat predominant in the early part of his career and SG somewhat predominant in the later part. 1980-81 is shown as PG. History: 1st round pick of Suns in 1973. Acquired in trade with Braves, September 1977. Games Played (Regular Season 76 G, 31.3 MPG; Playoffs 2 G, 25.5 MPG): The six games in which Bantom did not appear were six consecutive games from 3/12/81 through 3/20/81. Games Started (Regular Season: 74; Playoffs: 2): The two games Bantom played in but did not start were two consecutive games on 3/22/81 &

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3/26/81. These were the two games immediately following the six-game stretch in which he did not play. b-r.com position info: Position in old b-r.com header is listed as Forward-Center. Primary position is shown as SF for most seasons of career, including 1980-81, but there are a few years shown as PF (1973-74, the portion of the 1976-77 season spent with Seattle, 1978-79). History: Began pro career in ABA, 1974. Acquired in trade with Celtics, January 1979. Games Played (Regular Season 82 G, 29.1 MPG; Playoffs 2 G, 35.5 MPG): Knight appeared in every game the Pacers played. Games Started (Regular Season: 70; Playoffs: 2): The 12 regular season games Knight did not start were on 10/18/80, three consecutive games from 11/4/80 through 11/10/80, 12/2/80, two consecutive games on 12/6/80 & 12/10/80, 12/20/80, two consecutive games on 12/27/80 & 12/30/80, 1/18/81, and 1/28/81. The last of these games was the final game before the All-Star break. Knight started every game played after the All-Star break, including both of the Pacers' playoff games. All of the above games were started by Bradley in place of Knight. In most cases, there is no obvious reason why; either Knight was battling nagging injuries in the early to middle parts of the season which led the coaching staff to sometimes use him off the bench, or there was some indecision over which of the two to start. Knight made the vast majority of his starts at guard – 62 out of 70 – but also started eight games at forward. His eight starts at forward were on 10/25/80, two consecutive games on 11/1/80 & 11/2/80, and five consecutive games from 3/20/81 through 3/29/81 (the last five games of the regular season). Even though Knight started the last several games of the regular season at forward, he switched back to starting at guard for the playoffs. Most of the games Knight started at forward were games in which regular starting forwards George McGinnis or Mike Bantom didn't play, or games immediately following games in which they didn't play. b-r.com position info: Position in old b-r.com header is listed as Guard-Forward. Primary position is shown as SF for most seasons of career, but there are a few years shown as SG, including 1980-81 (1982-83 and the portion of the 1984-85 season spent with Kansas City are also shown as SG; note that even though Knight's position in the header is listed as "Guard-Forward", his primary position for the vast majority of his individual seasons is shown as SF). I can't speak for the rest of Knight's career, but I agree with b-r.com's assessment that his primary position in 1980-81 was SG, though he likely saw some playing time at small forward as well. History: 3rd round pick of Lakers in 1977. Acquired in trade with Lakers, December 1977. Games Played (Regular Season 81 G, 29.3 MPG; Playoffs 2 G, 28.0 MPG): The only game in which Edwards did not appear was on 12/30/80. Games Started (Regular Season: 80; Playoffs: 2): The only game Edwards played in but did not start was on 12/2/80. b-r.com position info: Position in old b-r.com header is listed as Center-Forward. Primary position is shown as C for all seasons of career. History: Began pro career in ABA, 1971. Acquired in trade with Nuggets, February 1980. Games Play

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ed (Regular Season 69 G, 26.7 MPG; Playoffs 2 G, 19.5 MPG): 12 of the 13 games in which McGinnis did not appear were during a 14-game stretch from 10/25/80 through 11/21/80 (the only games McGinnis played in during that stretch were two consecutive games on 11/2/80 & 11/4/80). For a period of about ten to twelve days starting on 11/10/80, McGinnis was on the injured list, and the Pacers signed another player to temporarily fill his roster spot (Dick Miller). The remaining game in which McGinnis did not play was on 3/27/81, which was the second-to-last game of the regular season. Games Started (Regular Season: 56; Playoffs: 0): As discussed earlier, there is a one-game discrepancy in McGinnis' regular season games started between the Pacers Media Guide and the TSN box scores. The Media Guide states that McGinnis started 56 games, while the TSN box scores indicate that he started 55. The 55 games McGinnis is shown as starting in the TSN box scores were the first seven games of the season (through 10/24/80), after which the stretch where McGinnis missed 12 out of 14 games began; one game on 11/4/80 (the second of the two games McGinnis played in during the 14-game stretch; after returning to action following this stretch, McGinnis came off the bench for about his first three weeks back); and 47 out of the 50 games between 12/11/80 and 3/26/81 (the only games McGinnis is not shown as starting in this stretch were on 12/13/80 and two consecutive games on 3/8/81 & 3/10/81). That 50-game stretch ended with the Pacers' third-to-last game of the regular season. McGinnis did not play in the second-to-last game of the regular season, then played but came off the bench in the final game of the regular season and in both of the Pacers' playoff games. b-r.com position info: Position in old b-r.com header is listed as Forward-Center. Primary position is shown as PF for all seasons of career (including 1980-81) except 1971-72, which is shown as SF. History: 2nd round pick of Pacers in 1980. Games Played (Regular Season 82 G, 21.8 MPG; Playoffs 2 G, 28.0 MPG): Orr appeared in every game the Pacers played. Games Started (Regular Season: 7; Playoffs: 0): The seven games Orr started were seven consecutive games from 3/8/81 through 3/18/81. For the first two games in this stretch, Orr displaced McGinnis from the starting lineup, for reasons that aren't clear. The five remaining games were the first five games of the six-game stretch where Bantom didn't play. Bantom missed one additional game, then played but came off the bench for two games after that, but Knight started those games at forward rather than Orr. b-r.com position info: Position in old b-r.com header is listed as Forward. Primary position is shown as SF for all seasons of career (including 1980-81) except 1984-85, which is shown as PF. History: 1st round pick of Bucks in 1978. Acquired in trade with Bucks, September 1980. Games Played (Regular Season 43 G, 21.6 MPG; Playoffs 2 G, 11.5 MPG): The 43 regular season games Johnson played in were 33 of the first 34 games (all except 11/1/80), a stretch concluding with the game on 12/19/80; nine consecutive games from 2/22/81 through 3/12/81; and the final game of the regular season on

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3/29/81. Johnson did not play in any games from 12/20/80 through 2/20/81, and again from 3/13/81 through 3/27/81. For most of the two timeframes where Johnson was not active, he seems to have been on the injured list, although I do not have any documentation of this. The Pacers' signing of Tom Abernethy on 12/26/80 appears to have been to fill Johnson's roster spot while he was out, and Johnson and Abernethy seem to have traded places on the IL a few times during the later part of the season. The above analysis is based on my conclusions as to which players in the Pacers' box scores are Clemon Johnson and which are George Johnson, as explained at the end of Part II below. My conclusions match what is shown in b-r.com's game logs. Games Started (Regular Season: 19; Playoffs: 1): As discussed earlier, there is a one-game discrepancy in Johnson's regular season games started between the Pacers Media Guide and the TSN box scores. The Media Guide states that Johnson started 19 games, while the TSN box scores indicate that he started 20. The 20 regular season games Johnson is shown as starting based on the TSN box scores were two consecutive games on 10/29/80 & 10/31/80, 17 consecutive games from 11/8/80 through 12/10/80, and one additional game on 12/13/80 (there was one game in between the game on 12/10/80 and the game on 12/13/80). All of these games were during a period when McGinnis was out with an injury, or in the first few weeks after he had returned. In the playoffs, Johnson started Game 1 of the Philadelphia series (McGinnis, who had been the normal starter for most of the regular season, did not start either playoff game). b-r.com position info: Position in old b-r.com header is listed as Forward-Center. Primary position is shown as PF for first four seasons of career, including 1980-81, then SF for next three seasons; his final 2-game appearance in 1985-86 is shown as PF. History: 1st round pick of Pacers in 1979. Games Played (Regular Season 82 G, 22.8 MPG; Playoffs 2 G, 9.5 MPG): Bradley is credited with appearing in all 82 regular season games, but I only noted him in 81 TSN box scores. b-r.com's game log feature also shows Bradley in only 81 box scores. The box score that he is missing from is 3/13/81. It is possible that Bradley played in that game but was omitted because he did not compile any stats that would have been shown in the box score. (If Bradley really did play in all 82 regular season games, he obviously has to have played in that game). Games Started (Regular Season: 24; Playoffs: 0): The 24 games Bradley started were on 10/18/80, 10/25/80, nine consecutive games from 11/1/80 through 11/19/80, 12/2/80, two consecutive games on 12/6/80 & 12/10/80, 12/20/80, two consecutive games on 12/27/80 & 12/30/80, 1/18/81, 1/28/81, and five consecutive games from 3/20/81 through 3/29/81 (the last five games of the regular season). Half of these were games in which regular starter Johnny Davis didn't play, or games immediately following games in which Davis didn't play, or games where regular starter Billy Knight had been shifted to forward. The other half were games in which Bradley started in place of Knight, usually for no obvious reason. Either Knight was battling nagging injuries in the early to middle parts of the season which led the coaching staff to sometimes start Brad

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1,334,069

8,192

CommonCrawl

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ley and use Knight off the bench, or there was some indecision over which of the two to start. b-r.com position info: Position in old b-r.com header is listed as Guard-Forward. Primary position is shown as SG for all seasons of career. History: 2nd round pick of Blazers in 1978. Acquired in trade with Blazers, October 1979. Games Played (Regular Season 81 G, 20.3 MPG; Playoffs 2 G, 27.5 MPG): The only game in which Johnson did not appear was on 1/16/81. The above is based on my conclusions as to which players in the Pacers' box scores are Clemon Johnson and which are George Johnson, as explained at the end of Part II below. My conclusions match what is shown in b-r.com's game logs. Games Started (Regular Season: 2; Playoffs: 1): The two regular season games Johnson started were both at center, and were the two games Edwards did not start (12/2/80 and 12/30/80). In the playoffs, Johnson started Game 2 of the Philadelphia series at power forward (McGinnis, who had been the normal starter for most of the regular season, did not start either playoff game). DON BUSE History: Began pro career in ABA, 1972. Acquired in trade with Suns, November 1980. Buse started the season with the Suns, then was traded to the Pacers on 11/25/80. He was on the injured list for the entire portion of the season he was with the Suns, and did not appear in any regular season games for them. All of his 1980-81 regular season games played were with the Pacers. Games Played (Regular Season 58 G, 18.9 MPG; Playoffs 2 G, 17.5 MPG): Buse is credited with appearing in 58 regular season games, but I only noted him in 57 TSN box scores. b-r.com's game log feature also shows Buse in only 57 box scores. It is possible that Buse was omitted from one box score in which he did not compile any stats that would have been shown in the box score. As discussed earlier, Buse apparently was not added to the Pacers' active roster until 11/29/80, and made his post-trade debut on the same day. At that point the Pacers had 58 games remaining in the regular season, and Buse appears in every box score but one, which is 3/12/81. This game would seem to be the missing box score. Games Started (Regular Season: 4; Playoffs: 0): The four games Buse started were four consecutive games from 1/10/81 through 1/18/81. Regular starter Johnny Davis did not play in the first two games, then came off the bench in the last two. b-r.com position info: Position in old b-r.com header is listed as Guard. Primary position is shown as PG for most seasons of career, but is SG for two seasons, including 1980-81 (the other is 1973-74). History: 4th round pick of Warriors in 1979. Signed as a free agent, October 1980. (Note: Sichting had been cut by the Warriors in training camp in 1979, so even though he had come out of college a year earlier, he had no regular-season NBA experience prior to this season.) Games Played (Regular Season 47 G, 9.6 MPG; Playoffs 1 G, 1.0 MPG): Sichting is credited with appearing in 47 regular season games, but I only noted him in 46 TSN box scores. b-r.com's game log feature also shows Sichting in only 46 box scores. It is possible that Sichting was omitted from one box score in which he did not compile any stats that would have been shown in the box score. Those box scores that Sichting does appear in suggest that he played most frequently in the early part of the season, and less and less as the season wore on. Sichting appears

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9,216

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in 26 of the first 29 box scores (as of 12/6/80, the only box scores Sichting hadn't appeared in were 10/18/80, 11/18/80, and 12/5/80), then 14 of the next 30, then just 6 of the last 21. In the playoffs, Sichting saw one minute of action in Game 2 of the series against Philadelphia. He was the only player on the Pacers' 11-man playoff roster who didn't appear in both playoff games. Games Started (Regular Season: 1; Playoffs: 0): The one game that Sichting started was on 11/10/80. Regular starter Johnny Davis did not play in this game. b-r.com position info: Position in old b-r.com header is listed as Guard. Primary position is shown as PG for all seasons of career. INJURED LIST: TOM ABERNETHY History: 3rd round pick of Lakers in 1976. Signed as a free agent, December 1980. Abernethy started the season with the Warriors, but was waived on 12/12/80. He then signed with the Pacers on 12/26/80. The Pacers appear to have signed Abernethy due to an injury to George Johnson, and he and Johnson seem to have traded places on the IL a few times during the later part of the season. Games Played (Regular Season 29 G, 8.9 MPG): Abernethy did not play in the Pacers' game on the day he was signed, but made his debut with the team the following day on 12/27/80. Abernethy seems to have been on the active roster from the time he was signed through the game on 2/20/81, and again for the games from 3/13/81 through 3/27/81. During the first stretch, counting from the game where he made his debut, Abernethy played in 21 out of 27 games; the six games in which he did not appear were three consecutive games from 1/8/81 through 1/14/81, two consecutive games on 2/3/81 & 2/4/81 (the first two games after the All-Star break), and one additional game on 2/15/81. During the second stretch, Abernethy played in eight consecutive games from 3/13/81 through 3/27/81. Including the 10 games he had played for the Warriors earlier in the season, Abernethy appeared in 39 NBA regular-season games this year. During the period between 2/20/81 and 3/13/81 when Abernethy did not appear in any games, he appears to have been on the injured list, although I do not have any documentation of this. I also believe that Abernethy was likely placed on the injured list for the Pacers' final game of the season on 3/29/81, although I don't know that for certain (someone certainly was, so that another player could be activated); either way, Abernethy did not play in that game. Abernethy was inactive for the playoffs. Games Started (Regular Season: 0): Abernethy did not start any games. b-r.com position info: Position in old b-r.com header is listed as Forward. Primary position is shown as PF for three of his NBA seasons, SF for two (including 1980-81). NO LONGER WITH TEAM: Natt started the season with the Pacers, but lost his roster spot to make room when Don Buse was acquired. As discussed earlier, there is a discrepancy as to exactly what date Natt was waived, but he was certainly never on the active roster after Buse was added to it on 11/29/80. Games Played (Regular Season 19 G, 7.8 MPG): The Pacers played 24 games with Natt on their active roster, the last on 11/27/80. (Buse played in the game on 11

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10,240

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/29/80, and the Pacers used their full 11-man roster in that game, so it's clear that the roster move swapping Buse for Natt was made before the game on that date.) Natt played in 19 of these games. The five games in which he did not appear were two consecutive games on 10/10/80 & 10/11/80 (the first two games of the regular season), 11/18/80, 11/22/80, and 11/27/80. Natt's last appearance with the Pacers was on 11/26/80. Games Started (Regular Season: 0): Natt did not start any games. b-r.com position info: Position in old b-r.com header is listed as Guard. Primary position is shown as SG for all seasons of career. History: 2nd round pick of Pacers in 1980 (waived in training camp and did not start 1980-81 season with team). Signed as a free agent, November 1980. After being cut in training camp, Miller was briefly brought back early in the season to fill in while George McGinnis went on the injured list, then waived when McGinnis returned. Miller was signed on 11/11/80. As discussed earlier, there is a discrepancy as to exactly what date Miller was waived, but he made his last appearance with the Pacers on 11/19/80, and was certainly off the active roster by the time McGinnis returned to the lineup on 11/22/80. Miller was with the Jazz for a while in December on two 10-day contracts, and appeared in three additional games with them. The eight games Miller played in this season – five with the Pacers, three with the Jazz – were the only NBA games he would ever appear in. Games Played (Regular Season 5 G, 6.8 MPG): The five games Miller played in were five consecutive games from 11/11/80 through 11/19/80. He may have still been on the Pacers' active roster for their next game on 11/21/80, but if he was, he didn't play. Games Started (Regular Season: 0): Miller did not start any games. b-r.com position info: Position in old b-r.com header is listed as Forward. Primary position is shown as SF; this is the only season that Miller played in the NBA. CLEMON & GEORGE JOHNSON'S GAMES PLAYED The Pacers had two players on their roster this season named Johnson. Clemon Johnson played in 81 regular season games and both playoff games, while George Johnson played in 43 regular season games and both playoff games. Most of the TSN box scores identify them as "C. Johnson" and "G. Johnson", but there are some irregularities. The number of instances of a player named Johnson in the box scores adds up to the total combined number of games Clemon and George played in, so there aren't any missing instances of a player appearing in a box score. It's just a matter of figuring out which instances are which player. After going through the box scores, this is what I came up with: 33 of the first 34 games of the season (through 12/19/80) have two players named Johnson in the box score; the remaining game has only one. Most of these box scores identify Clemon as "C. Johnson" and George as "G. Johnson". The 11/2/80 box score has two players identified as just "Johnson", with no first initial; one of them must be Clemon and one of them must be George, so both played in that game. The 12/10/80 box score has a "C. Johnson" and a "J. Johnson"; the latter is presumably George with the first initial a typo. The 11/1/80 box score is the one with only one Johnson, which is "C. Johnson". Clemon played in this game (he played in all 34 games in this stretch) while George did not (this was the only game out of the 34 he didn't play in). All of the box scores from 12/20/80 through

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1,334,069

11,264

CommonCrawl

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1/20/81 have only one Johnson except 1/16/81, which has none. Most have "C. Johnson", but several have just "Johnson". None have "G. Johnson". I am fairly certain that the Johnson who played in all of these games was Clemon, even the box scores with no initial. George appears to have been out with an injury during this timeframe (and on the injured list rather than the active roster for much of it); if Clemon played in 81 games, there can't be any more than one game that he didn't appear in (which would seem to be the 1/16/81 game with no Johnsons in the box score at all); and George's games played total already reaches 43 without counting these games, so there's no particular reason to think any of them were him. All of the box scores from 2/22/81 through 3/12/81 have both a "C. Johnson" and a "G. Johnson". Clemon and George both played in all of these games. All of the box scores from 3/13/81 through 3/27/81 have only one Johnson, which is "C. Johnson", with one exception. The exception is 3/15/81, which has only "G. Johnson". Taken at face value, Clemon played in all of these games except 3/15/81, and George played only on 3/15/81. (As I'll get to in a minute, I think there is reason not to take the identity of the Johnson in the 3/15/81 box score at face value.) The last game of the regular season (3/29/81) and both playoff games have both a "C. Johnson" and a "G. Johnson". Clemon and George both played in all of these games. If you add up everything discussed above, you'll come up with 80 games played for Clemon and 44 for George. But Clemon actually played in 81 games, and George 43. So it looks like we're crediting George with one game that was actually Clemon. The only games that we haven't yet credited Clemon with are 1/16/81 (no Johnsons in the box score) and 3/15/81 (only one Johnson is the box score, identified as "G. Johnson"). I think it is extremely likely that the Johnson who played on 3/15/81 was actually Clemon, and the "G." in the box score is a typo. By all appearances, George was on the injured list during the period from 3/13/81 to 3/27/81. And there was only one game Clemon didn't play in, but we already have a box score with no Johnsons in it at all on 1/16/81. Assigning this game to Clemon rather than George results in both players' games played totals squaring up with the box scores. After going through the above exercise, I checked b-r.com's game logs, and they have reached exactly the same conclusions as to which Johnson played in which games (not sure if this reflects b-r.com's own work, or if it was part of what they received from Dick Pfander). INDIANA PACERS – PART III PLAYERS BY POSITION The Pacers' usual starting lineup throughout most of the season was Edwards at center, McGinnis and Bantom at forward, and Davis and Knight at guard. McGinnis missed some time early in the season due to injury, and did not immediately return to the starting lineup when he came back. He also appears to have been benched at the very end of the season (he did not start either playoff game), whether due to injury or otherwise. McGinnis still started far more games and played more minutes than any of his replacements, and he was the clear starter during our snapshot period. Knight was shifted to forward for several games, and came off the bench in a dozen more, somewhat limiting the number of starts he made at guard. But like McGinnis, he started far more games and played more minutes than anyone we might use as an alternative, and was the clear starter during our snapshot period. Bradley and George Johnson managed to accumulate a significant number of starts in place of McGinnis and Knight, though. b-r.com lists McGinnis as the

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PF, Bantom as the SF, Davis as the PG, and Knight as the SG. I agree with all of these assessments. Looking at the Pacers' roster, I'm struck that this was a team with an ensemble cast, and really no big stars. Reflecting that, every regular starter except McGinnis averaged between 29.1 and 33.4 mpg – decent minutes for a starter, but not especially heavy. McGinnis averaged slightly less, 26.7, perhaps reflecting his struggles with injuries. Continuing the ensemble cast theme, the Pacers had five reserves, one for each position, who averaged between 18.9 and 22.8 mpg, with no one player standing out in a sixth man role. The five are Clemon Johnson at center, George Johnson and Louis Orr at forward, and Dudley Bradley and Don Buse at guard. At forward, Johnson is shown as a PF and Orr as an SF. At guard, Bradley and Buse are both shown as SGs. Buse was listed as a PG for most other seasons of his career, and is probably best thought of as the backup PG; I'm not certain why b-r.com shows him as an SG for this one particular season. Starting SG Knight also likely swung to SF for several minutes a game, and even started several games there. For most of the season, the last player on the bench was Jerry Sichting. Sichting only played in 47 games, averaging 9.6 mpg. Listed as a PG, he apparently picked up whatever minutes were left at guard. The Pacers only took the floor for two playoff games, so their playoff stats are a small sample, but there are several surprising mpg differences when comparing players' regular season and playoff mpgs. Bradley dropped from 22.8 to 9.5, George Johnson dropped from 21.6 to 11.5 (it's possible that Johnson simply wasn't playing as many minutes at the end of the season due to injuries), and McGinnis dropped from 26.7 to 19.5 (note that McGinnis came off the bench in the playoffs). On the other hand, Clemon Johnson went from 20.3 to 27.5 (the increased minutes likely coming by using him more at power forward), and Orr went from 21.8 to 28.0. Orr actually saw more minutes in the playoffs than any other forward, and the third most on the team, even though he was playing off the bench. POSITION NOTES Center-Forwards Both of the Pacers' centers, James Edwards and Clemon Johnson, are listed as "Center-Forward" in their b-r.com headers. During the regular season, the pair played 72 more minutes than was available at center, suggesting that one or both played a little bit at power forward, but not much; 72 minutes is less than a minute per game. In the Pacers' two playoff games, the pair exceeded the available minutes at center by 15, or 7.5 mpg. Regular starter McGinnis went to the bench for the playoffs, and Johnson started one of the two games at power forward, so these likely represent minutes Johnson picked up at PF. Three players on the Pacers' roster are listed as "Forward-Center" in their b-r.com headers: George Johnson, George McGinnis and Mike Bantom. I don't see why the Pacers would have had any pressing need to use these guys at center, but would be interested in any insight anyone might have. I suspect that McGinnis and Bantom may have played some center earlier in their careers, but were full-time forwards by this point. Guard-Forwards Billy Knight is listed as a "Guard-Forward" in his b-r.com header. If you add up all of the minutes played for all of the Pacers players whose primary position was in the frontcourt, and do the same for all the players whose primary position was in the backcourt, and compare the totals, you'll find that the backcourt players played 590 minutes more than was available at guard (7.2 mpg), while the frontcourt players are short an equivalent number. The bulk of these minutes were likely played by Knight at SF, where he started several games. b-r.com also lists SF as Knight's primary position for most seasons of his career

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1,334,069

13,312

CommonCrawl

5

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other than this one. Dudley Bradley's b-r.com header also identifies him as a "Guard-Forward", and it's possible that he played a little at SF as well. Oldest Player: Don Buse, born 8/10/50 (age 30 throughout the season). George McGinnis is two days younger than Buse, and was the oldest Pacer before Buse was acquired. Played in ABA: Billy Knight, George McGinnis, Don Buse. Longest continuous service with team: Mike Bantom was acquired during the 1977 offseason, and had played for the team since the start of the 1977-78 season. James Edwards had also played for the Pacers in 1977-78, but wasn't acquired until that season was in progress. Knight, McGinnis and Buse had all played for the Pacers when they were in the ABA (the three had been teammates on the Pacers during the 1974-75 season), but none had been with the team continuously since the ABA days. All three had left and then later returned. Highest original draft position*: #8 overall – Mike Bantom. That seems like a fairly low "highest pick" to me, perhaps reflecting the ensemble cast/no stars nature of the team. The Pacers had only three players on their roster who had been NBA 1st round picks (Bantom, George Johnson and Dudley Bradley), which also seems low. To be fair, McGinnis probably would have been a 1st round pick as well had he not signed early with the ABA. Lowest original draft position*: 4th round, #82 overall - Jerry Sichting. Youngest Player: Kenny Natt (born 10/5/58; age 22). Once Natt was gone, the youngest player on the team was Louis Orr (born 5/7/58; also age 22). *Which player was chosen with the highest/lowest selection, by round and/or overall pick, with no regard to whether any players may have been drafted under circumstances not reflecting their "true" value (e.g., player was a junior eligible who had not committed to turn pro right away; player was already under contract to ABA, or thought to be likely to sign with ABA). Last edited by MCT on Mon Jun 22, 2015 9:12 pm, edited 1 time in total. by MCT » Wed Sep 03, 2014 8:06 pm MCT wrote: 11/22/80: Having recently figured out a way to search the Google News Archive a bit more comprehensively, I found an AP wire service story in the 11/23/80 Newburgh (N.Y.) Daily News, which addresses some of this. The article states that "Veteran forward George McGinnis was reactivated Saturday night by the Indiana Pacers after missing eight National Basketball Association games because of an injured right knee....He was in uniform for Saturday night's game with the Houston Rockets". The Saturday being referred to here is 11/22/80. This seems to confirm that McGinnis was activated from the IL on that date. The article also states that "McGinnis filled a roster spot which became vacant when rookie Dick Miller was placed on waivers". While the article is a bit vague as to exactly what date Miller was waived, this confirms that Miller was waived no later than the time McGinnis was activated, and supports my contention that the 11/24 date in the NBA Register must be a typo. by MCT » Tue Sep 16, 2014 6:34 pm Notes from a more comprehensive Google News search: --In addition to the Reading Eagle article referenced above, I found two versions of a different AP wire service story, in the 11/27/80 Prescott (Ariz.) Courier and the Kingman (Ariz.) Daily Miner, with the same explanation of the picks involved, including the conditional swap of 1st round picks. --I had previously noted that the Globe mentioned cash being included in the trade, but I had not been able to find any other source to back this up. I now have a few more. The transaction column in the 11/26/80 Ocala (F

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la.) Star-Banner states that the Suns received "two draft picks and cash". In addition, the AP story that ran in the 11/26/80 Prescott Courier and Kingman Daily Miner includes a garbled line of text (garbled in exactly the same way in both papers) which sounds like it's trying to say that an undisclosed amount of cash was included in trade, but is missing some words: "The Pacers tentatively agreed to exchange a series of draft picks and an undisclosed amount of the 30-year old Buse -- providing he can pass a physical...." In addition, while it wasn't the result of a Google News search, I discovered that the Suns Media Guide also mentions cash as being included in the trade. It states that the trade was for "two 2nd rd. picks ('81 & '82) and cash". --The only sources I've found that explicitly mention the swap of 1983 1st round picks are the two AP stories. I had earlier suggested that the swap didn't ultimately happen because the Pacers' pick was within its protection. It may be even simpler than that. Even though the Suns Media Guide doesn't mention the swap in its write-up of the Buse trade, it states that the Suns "relinquished rights to '83 switch of 1st rd. picks" in the June 1981 trade that sent Dudley Bradley from Indiana to Phoenix. At this point, based on all the available information, it looks like trade was for two 2nd round picks (1981 and 1982), the right to swap 1st round picks in 1983 (with the Pacers' pick Top-12 protected), and cash. The Suns later relinquished the right to make the pick swap as part of the June 1981 trade involving Dudley Bradley. MCT wrote: A second question with regard to the Buse deal is where he initially went when the Pacers acquired him. Buse doesn't seem to have gone directly onto the active roster. The Globe reported the Pacers making a roster move on 11/29 "to make room on [the] roster for veteran Don Buse, acquired from Phoenix last week" (this presumably happened on 11/29, because it was reported in the 11/30/80 paper). The Google News Archive contains a similar blurb on the same date in the Wilmington (N.C.) Star-News. The TSN box scores are consistent with this, showing Buse making his post-trade debut on 11/29 after having not played in two previous games since the trade on 11/26 and 11/27. Buse couldn't possibly have been on the active roster at the time of the 11/26 game, because the Pacers used their full 11-man roster in that game. My more comprehensive Google News search hasn't completely nailed this down, but I have found the following: --The AP story in the 11/26/80 Prescott Courier and Kingman Daily Miner states that the Pacers had "tentatively agreed" to the trade, provided that Buse passes a physical "within 48 hours of his arrival in Indiana". A discussion of the specific terms of the trade is qualified with, "Should [Buse] pass the examination...." According to the article, Buse had injured his right knee in a "jogging mishap" before training camp, then later developed swelling in his left knee. --While it doesn't give a timeframe, a short blurb in the trade on the 11/26/80 Lakeland (Fla.) Ledger states "the trade hinges on a physical examination for the 6-foot-4 Buse, who has not played a game this season because of a knee injury". --A short blurb in the 11/29/80 Eugene (Ore.) Record-Guard reports that Buse "has passed his physical examination and declared himself ready to play for the Indiana Pacers, to whom he was traded by Phoenix". --Another short blurb, in the 12/1/80 Pittsburgh Post-Gazette, states that Buse, "sidelined since the start of the season with a knee injury, passed his physical and joined the Indiana Pacers over the

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weekend. Buse was acquired from Phoenix earlier last week." Buse's status between 11/25 and 11/29 still isn't entirely clear to me. It is clear, however, that he wasn't added to the active roster until 11/29, and that he hadn't passed a physical until that time (or very shortly before). In my original post I had noted the rules around this sort of thing seem to have been much looser in 1980 than they are today, and raised the possibility that the Pacers may have been under no particular time constraint to have Buse report and take a physical. Under this theory, Buse wasn't necessarily in a specific place on the Pacers' roster for those four days, but was essentially in limbo until he took and passed a physical. Some of the new articles I've found are certainly consistent with that view. They describe the trade as contingent on the results of Buse's physical, suggesting that the Pacers could have still backed out of the trade if Buse didn't pass his physical. They also stated that Buse had 48 hours to take the physical once he arrived in Indiana. Given travel time, we could easily be talking about a 3-day lag. It doesn't appear that Buse took a physical until 11/28 at the earliest (the first mention of it I've found is a newspaper is in a 11/29 edition); maybe at that point, the rule kicked in that the Pacers needed to clear a roster spot before their next game, which was on 11/29. by MCT » Thu Sep 18, 2014 5:16 pm A second question with regard to the Buse deal is where he initially went when the Pacers acquired him. Buse doesn't seem to have gone directly onto the active roster. The Globe reported the Pacers making a roster move on 11/29 "to make room on [the] roster for veteran Don Buse, acquired from Phoenix last week" (this presumably happened on 11/29, because it was reported in the 11/30/80 paper). The Google News Archive contains a similar blurb on the same date in the Wilmington (N.C.) Star-News. With a more comprehensive search of the Google News Archive, I have found one additional paper in the Google News Archive reporting that Natt was waived on 11/29/80, In addition to the Globe and the Wilmington Star-News. Natt's waiving was included in the transaction column in the 11/29 Bryan (Oh.) Times (the column only mentioned Natt being waived; there was no mention of Buse being activated). While this ran the day before the other two papers, this may have been an afternoon paper. By contrast, I still cannot find any articles reporting Natt being waived on or around 12/11, or being with the Pacers anytime between 11/29 and 12/11. MCT wrote: 12/26/80, 2/22/81, 3/13/81 & 3/29/81: A more comprehensive Google News Search turned up a bit more on Johnson's injury. The 12/20/80 Eugene (Ore.) Register-Guard ran a slightly longer version of the AP story that was in the Lawrence Journal-World, adding the more ominous detail that Johnson had "possible torn ligaments in his left knee". Three papers from 12/21/80 have another AP story indicating that Johnson was in a walking cast and would miss four to six weeks, although he would not need surgery. I couldn't find anything documenting Johnson's apparent moves on and off the injured list. An AP recap of the previous night's Pacers-Bullets game in the 3/13/81 Spokane (Wash.) Spokesman-Review notes that Johnson sat out the second half after injuring his ankle. This may explain why Johnson wouldn't play in any of the Pacer's next eight games after that, and why he appears to have been put on the Il in between the game on 3/12 and the Pacers' next game on 3/13. But the article doesn't actually say that Johnson was being placed on the IL. While it would appear to have nothing to do with Johnson coming on or off the IL

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1,334,069

16,384

CommonCrawl

5

7

, I did come across this interesting line in the 2/28/81 Milwaukee Sentinel's recap of the previous night's Pacers-Mavericks game: "Indiana was called for an unusual technical foul in the second quarter when George Johnson became sick to his stomach while on the court. Johnson left the floor while the game was in progress, and the Pacers were given a technical for playing with only four men". The article doesn't say whether the Mavericks made the free throw, but it had no impact on the outcome of the game either way, as the Pacers won by seven points. by MCT » Thu Jul 20, 2017 6:09 pm A while back, Mike G. posted some material in the Spurs thread, with position information for 1980-81 sourced from Neft & Cohen's NBA Encyclopedia. I recently posted about this in the introductory thread to this series, noting that I planned to post and comment on this data on a team-by-team basis. See the eighth post in the introductory thread for more information. Here's what Neft & Cohen have for the Pacers: Mike Goodman wrote: tm player pos Min PO Min Ind Johnny Davis G 2536 G 74 Ind Billy Knight Gf 2385 Gf 71 Ind Mike Bantom F 2375 F 51 Ind James Edwards C 2375 C 56 Ind Dudley Bradley g 1867 g 19 Ind George McGinnis F 1845 f 39 Ind Louis Orr f 1787 F 56 Ind Clemon Johnson cf 1643 cf 55 Ind Don Buse g 1095 g 35 Ind George Johnson cf 930 f 23 Ind Jerry Sichting g 450 Ind Tom Abernathy f 259 Ind Kenny Natt g 149 MCT wrote: Billy Knight is listed as a "Guard-Forward" in his b-r.com header. If you add up all of the minutes played for all of the Pacers players whose primary position was in the frontcourt, and do the same for all the players whose primary position was in the backcourt, and compare the totals, you'll find that the backcourt players played 590 minutes more than was available at guard (7.2 mpg), while the frontcourt players are short an equivalent number. The bulk of these minutes were likely played by Knight at SF, where he started several games. b-r.com also lists SF as Knight's primary position for most seasons of his career other than this one. Neft & Cohen seem to agree with my take on Knight's positions played; they have him as "Gf". MCT wrote: Dudley Bradley's b-r.com header also identifies him as a "Guard-Forward", and it's possible that he played a little at SF as well. Neft & Cohen have Bradley as exclusively a guard. MCT wrote: Both of the Pacers' centers, James Edwards and Clemon Johnson, are listed as "Center-Forward" in their b-r.com headers. During the regular season, the pair played 72 more minutes than was available at center, suggesting that one or both played a little bit at power forward, but not much; 72 minutes is less than a minute per game. In the Pacers' two playoff games, the pair exceeded the available minutes at center by 15, or 7.5 mpg. Regular starter McGinnis went to the bench for the playoffs, and Johnson started one of the two games at power forward, so these likely represent minutes Johnson picked up at PF. Neft & Cohen have Clemon Johnson as "cf" for both the regular season and the playoffs. They don't think Edwards factored into the equation at forward, as they have him as exclusively a center. But if there were only about 72 minutes available at forward during the regular season, how did Clemon Johnson play significant enough minutes there to justify listing it as a secondary position? MCT wrote: Three players on the Pacers' roster are listed as "Forward-Center" in their b-r.com headers: George Johnson, George McGinnis and Mike Bantom. I don't see why the Pacers would have had

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1,334,069

17,408

CommonCrawl

5

7

any pressing need to use these guys at center, but would be interested in any insight anyone might have. Here's a possible answer to the question we asked a moment ago: Neft & Cohen have George Johnson as "cf" during the regular season. Note that they don't just have him playing significant minutes at center as a secondary position. They actually have center as his primary position, with forward secondary. During the regular season, George Johnson played 930 minutes. It's plausible that he played more than half of those minutes at center, making center his primary position. And that would have certainly opened up enough minutes at forward for Clemon Johnson to have seen significant playing time there as a secondary position. On the other hand, I don't see b-r.com's position designation for these two players as a foregone conclusion. As alluded to in my earlier analysis, there is room at center for Clemon Johnson to have played all but a very small portion of his minutes there, and room at forward for George Johnson to have played all of his minutes there. Going strictly off of minutes played statistics, there is no "need" for George to have played center at all. For things to have been the way Neft & Cohen have them, George and Clemon must have been used at both positions somewhat interchangeably. Neft & Cohen's claim that center was George Johnson's primary position contradicts b-r.com, which has his primary position as PF. In fact, not only does b-r.com not show C as George Johnson's primary position for this season, they don't show it as his primary position for any season. If you're inclined to give some weight to Neft & Cohen, but not necessarily buy in totally to their take, there's also room for an intermediate viewpoint that has George playing significant minutes at center (thus opening up space for Clemon to play significant minutes at forward), but not so many that center was his primary position. One thing to keep in mind is that George Johnson appears to have missed nearly half of the season due to injury. If Neft & Cohen are correct about his and Clemon Johnson's positions, Clemon must have played center more heavily when George was out, and less so when George was in the lineup. Absent Neft & Cohen's input I'd probably think the opposite. Neft & Cohen have George Johnson as just "f" during the Pacers' brief playoff appearance (implying that he did not play significant minutes at center during the postseason). While this is plausible, I'm uncertain why they think his playoff usage was different from his regular season usage. Clemon Johnson's playoff minutes per game were much higher than the regular season (27.5 versus 20.3) while George Johnson's were much lower (11.5 versus 21.6). I guess one way to interpret that is, with Clemon playing so many minutes, he and starter James Edwards would have occupied all the available minutes at center, and there wouldn't have been any room for George to play there. That may be how Neft & Cohen are looking at it. But if Neft & Cohen are correct about George's positions during the regular season, I don't think his drop in minutes for the playoffs necessarily leads to the conclusion that he cut back on playing center. He could just as easily have cut back on playing forward. (As noted earlier, Neft & Cohen's conclusion that center was George's primary position during the regular season doesn't seem to be rooted in minutes played numbers in the first place. Based on the available minutes, it's not necessary that George played any center at all). In addition, Clemon started one playoff game at forward, and George McGinnis' minutes were also down for the playoffs (19.5 versus 26.7). Clemon Johnson's minutes increase would seem to be at least partially at McGinnis' expense. I had assumed that George Johnson's decreased playoff minutes were simply due to his injury; at the start of the playoffs, he had only recently returned from his latest stint on the IL. Maybe that resulted in his playing less at center, maybe it didn't. Ultimately, I can't definitively say that Neft & Cohen are right or wrong, but they have certainly added a different viewpoint to this part of the discussion. MCT wrote: I suspect that McGinnis and Bantom may have played some center earlier in their careers, but were full-time forwards by this point. Neft &

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1,334,069

18,432

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5

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Home Entertainment Like OOH-AHH (2015) by Twice Like OOH-AHH (2015) by Twice twice2020reborn.blogspot.com "Like OOH-AHH" by Twice Artist Twice Album / Mini-album The Story Begins Label JYP Entertainment Songwriter Black Eyed Pilseung, Sam Lewis Composer Black Eyed Pilseung, Sam Lewis Genre K-pop It has been over 6 years since Twice debuted as one of the most popular girl groups from South Korea under JYP Entertainment. They debuted with the single entitled "Like OOH-AHH" from their debut extended play called The Story Begins released on October 20, 2015, by JYP Entertainment through KT-Music. And, in this article, we will talk about this debut song that made Twice become so popular worldwide like right now. Here is the teaser video of Twice's "Like OOH-AHH" that was uploaded on JYP Entertainment's official YouTube account: Teasers of Twice's "Like OOH-AHH" that were uploaded on JYP Entertainment's official YouTube account Background of "Like OOH-AHH" Before their official debut, JYP picked the members of Twice through a survival show called Sixteen, a collaboration between JYP Entertainment and Mnet. Three months after the show ended, the final members made their debut as Twice under JYP Entertainment and released a debut EP called The Story Begins with the lead single entitled "Like OOH-AHH." JYP Entertainment announced the debut news of Twice on October 7, 2015. Then, on October 9, the group photo teaser for Twice was released alongside the title for the lead single, "Like OOH-AHH." The details of the EP were revealed on the next day, including the full tracklist with a total of 6 songs on the EP. The individual photo teasers for each member were released consecutively on October 12, 13, and 15. And, the teaser for the MV of "Like OOH-AHH" was released on October 16, revealing a part of their choreography. Here are some of the teaser photos of "Like OOH-AHH" by Twice: The Group Photo Teaser Nayeon Jeongyeon Jihyo Dahyun Chaeyoung Story of "Like OOH-AHH" "Like OOH-AHH" was released on October 20, 2015, by JYP Entertainment through KT-Music. The song was written and composed by Black Eyed Pilseung and Sam Lewis. Rado was the one who made the arrangement. Black Eyed Pilseung and Sam Lewis were also the ones who were previously producing a successful song for another girl group under JYP Entertainment, Miss A, entitled "Only You." Based on the lyrics, this song tells about a super beautiful woman who attracts people's attention and wants to feel love. Even though many people adore and like her, she does not want to be careless in choosing a partner. She will only choose the right person to be her partner. This song also has the Japanese version later released for Twice's debut in Japan on June 28, 2017. Yhanael wrote the lyrics for the Japanese version. The song was described as a "color pop" dance track with hip-hop, rock, and R&B elements. MV of "Like OOH-AHH" The official MV of "Like OOH-AHH" by Twice was released and uploaded on October 20, 2015, on JYP Entertainment's official YouTube account. Kim Young-jo and Yoo Seung-woo directed the MV as the production team Naïve. In the MV, Twice's members are busy dancing and singing in a run-down hospital filled with zombies. They do not realize the zombies and continue to enjoy the fun until the end of the MV when one zombie hears his own heartbeat and turns back into a human. Fun fact, Bang Chan from Stray Kids and A.C.E's Chan were in this music video as cameos! The official MV gained 100 million views on YouTube on November 11, 2016, making Tw

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1,334,071

0

CommonCrawl

24

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The Secret City Treasure Hunts Things to Do & See Articles Brown Hart Gardens Idle, disorderly and verminous persons beware: enter Brown Hart Gardens at your risk. And don't even think about practicing gymnastics! First built in 1889, Brown Hart Gardens was an instant disaster. Local residents claimed that it attracted 'disorderly boys' and 'verminous women'. Not a good look. - © Chris.Basilio Brown Hart... Substation? In 1903, the land was leased to the Westminster Electricity Supply Company to build a sub-station on. Did this please the locals? Well, let's just say it didn't take them long to start demanding their park back. Because of this, a compromise had to be reached. The Supply Company would build their sub-station, and then a new park would be put on top: the Brown Hart Gardens of today. Unfortunately, the hole dug for the sub-station was too small, causing the building to protrude above ground. What's A Public Park Without A Few Restrictions? As a result, Brown Hart Gardens are a unique affair. Located on the roof of this not-quite-sub-station, they feature a 50-seater café, a water feature designed by Andrew Ewing and a rather unusual set of by-laws. Due to being part of the Grosvenor Estate, its rules state that 'no idle or disorderly person or person in an intoxicated, unclean or verminous condition is allowed in the garden', and also that 'games, quarrelling, shouting, singing and the practice of gymnastics' are prohibited on penalty of prosecution. Enjoy, but do it quietly. Taking Multi-Pupose To The Next Level Beneath the Gardens, the sub-station is still used today. Its trio of 60-megavolt-amp transformers are connected to Carnaby Street by tunnel and continue to power much of the West End. To the West of the Gardens, just across the road, is the stunning Ukrainian Catholic Cathedral of the Holy Family in Exile. Interested in finding more places like this? Try one of our Treasure Hunts in London - untangle cryptic clues as a team, as you are taken on a journey to the most unique, unusual and bizarre corners of London. Brown Hart Gardens, London, UK https://www.grosvenor.com/our-properties-and-places/brown-hart-gardens Tips before you visit Café opening hours: Mon-Sun: 8am-5pm https://www.atlasobscura.com https://en.wikipedia.org/wiki Handel and Hendrix in London Handel and Hendrix were born over two hundred years and one thousand miles apart, but, despite this, they had a lot in … 10 Nov 2021 · 5 min read Goodwin's Court A Georgian alley thought to be one of the main inspirations of Harry Potter's Diagon Alley, Goodwin's Court is the perf… 9 Dec 2021 · 5 min read Burlington Arcade Stunning 19th Century Arcade? Check. Luxury goods? Check. Private militia dolled up in Victorian frock coats? Check. If… 12 Oct 2021 · 5 min read Mayfield Lavender Farm Mae Jemison once said, 'when God made the colour purple, God was just showing off'. If this is true, then whoever grew … Little Compton Street Little Compton Street: A buried Bohemian time capsule beneath London's modern roads? Former industrial hub and one-time home of David Hockney and Derek Jarman, Shad Thames is a distinct, hidden London dis… The Royal Academy of Arts The Royal Academy Arts has been fostering artistic talent for over two centuries now. It is fitting, then, that it is b… Twinings Tea Shop Before there was Starbucks, before there was Coca Cola, before there was even the USA, there was the Twinings tea shop. 31 Dec 2021 · 5 min read Viktor Wynd Museum The Viktor Wynd Museum: where else can you find old master etch

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A blockchain is a type of data store that stores anything of digital value. Each new transaction is stored in a block that gets added to a chain of existing records. A typical blockchain duplicates data across an open network so all parties in the blockchain see updates simultaneously, and all updates are validated through a public verification process that ensures accuracy without the need for a central authority, like a bank. The technology behind blockchain data stores and workflows has been around since the 1990s. Bitcoin was the first full blockchain implementation. Created in 2008 and released to open source in 2009, Bitcoin is a peer-to-peer digital asset and payment system with no single point of failure. Earlier attempts to create a digital currency system failed because digital transactions could be copied, allowing users to spend money more than once. Bitcoin solved the double spending problem with blockchain's universal ledger and confirmation processes. Blockchain offered Bitcoin a fixed set of mechanical rules so transactions can take place between private users without intermediaries. As Bitcoin rose to popularity, other digital currencies quickly followed with blockchain implementations of their own. Each new, successful implementation of the connected technology has led others to take note, causing an explosion of interest in blockchain across industries and applications. Not all blockchains are the same. Several current cryptocurrencies (also known as digital currencies) started with the Bitcoin code base, and many use the same blockchain. For example, Bitcoin and Litecoin use the same binary format for the blockchain but differ in the cryptography and consensus approaches. Zcash is a cryptocurrency that is based on an earlier version of Bitcoin but made major changes to support added anonymity and privacy. Permissioned blockchains such as Hyperledger, Chain, R3 Corda and BigchainDB use an underlying NoSQL database to store the blockchain data. Permissioned or private blockchains appoint authority to specific parties in the network to authenticate blockchain transactions through an access layer. While private blockchains do not require a consensus process, they are less disruptive because they depend more on a built-in authority. Because blockchain solves many issues of privacy and security, its use is increasing where data security is a concern. When blockchain is used in a health care setting, each event in a patient's care cycle generates a new "block" of information that's complete, permanent and can't be modified. Events might be medical record updates, payment transactions or phone calls to a nurse. This type of approach puts control of a patient's private records in the hands of the patient, as opposed to many health care providers. As blockchain use increases, more organizations will need to access and analyze the data, even as it grows in complexity and volume. How do you apply analytics to data in this new format? And how can you analyze private data as it streams into blockchain? This post includes a practical example of analyzing blockchain data generated by the Internet of Things. What about cybersecurity and fraud? Public blockchains for cryptocurrencies are under significant pressure to address topics such as anti-money laundering (AML) and fraud. With the surging market value of cryptocurrencies, regulatory pressures are increasing all over the world. The way we handle Bitcoin and other cryptocurrencies now will inform how we handle blockchain implementations in the future. Given its potential, few terms are more hyped than blockchain. To understand its business applications, however, it's important to understand not only what blockchain is, but also what it isn't. Blockchain is not just Bitcoin. Though originally associated with online currencies, blockchain is not solely a Bitcoin technology or just an internet sensation. It has broader appeal across industries, and is being used as a secure data network for many markets, including supply chain and food safety solutions. Blockchain is more than a database. At a high level, a blockchain is a protocol that describes how transactions are defined, connected, transmitted and collected. The blockchain includes processes that provide consensus for updating the data store. While blockchain is not technically a database, many blockchain implementations do use a key/value database as their data store, so the data is encrypted as part of the system. Likewise, permissioned or private blockchains do operate as operational data stores that are appended at each step of a transactional process. See how blockchain technology actually works, and how it can be used as a foundation of "digital truth" for online transactions, music sharing

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, cryptocurrencies and more. You'll learn about distributed trust and the consensus mechanism in blockchain from Oliver Schabenberger, Executive Vice President, Chief Operating Officer and Chief Technology Officer of SAS. "Blockchain actually has a record of historically accurate, validated transactions that everybody in the chain agrees upon," he explains. Blockchain can offer safer options for sharing patient data between insurers, providers and multiple doctors. Blockchain promises to improve information accuracy and information sharing – and help prevent fraud in health care settings. Complex supply chains – and all the items in them – can be tracked consistently and securely for all interested parties, including purchasers and regulators. Grocery supply chains have been early adopters of blockchain to improve food safety. Banks can share parts of a blockchain with each other to keep track of suspicious activity and track the flow of transactions. Permissioned blockchains can be used to re-engineer business processes, like moving transactions from front to middle to back office while eliminating the need for data reconciliation. Emerging uses include blockchain for trade finance, global payments, securities settlement and commercial real estate. Blockchain can help coordinate routes and modes of transportation around cities. A blockchain network can work across bus, car, bike, train and other transportation partners to plan the best multimode route for customers, ensuring smooth transitions between vehicles and offering a single payment for users. Blockchain is being used as a refuge in the face of highly devalued currencies. Bitcoin also offers money management options to 2 billion unbanked people around the world. Payments and transfers can take place between countries without high fees. With validation and privacy at the core of blockchain technology, anticipated blockchain implementations in the insurance industry include smart contracts and smart claims processing. A private blockchain implementation can reduce fraudulent claims and allow all parties – insurers, providers and customers – to view accurate claim updates simultaneously. Digital currency, inventory transactions and legal documents are common items to store in blockchain. Information in the blockchain is stored in many connected ledgers, or lists, that are spread across a network, providing the security and authentication throughout the system. In blockchain, transactions are created by an application called a client or wallet, collected by a miner and stored in a block. The block is then appended to the blockchain data store using a consensus algorithm. A blockchain is an immutable list of linked blocks. Each block contains a list of transactions. Blockchains include a layer of cryptography that makes tampering with the data in the network very difficult, giving it the potential to improve security and traceability in many types of transactions. The more data that gets added to a blockchain, the more secure it gets. Since each new block is building on the shared accuracy of the last block, anyone trying to break in and edit the data deceitfully would have to edit all previous blocks as well – and all blocks across the network. While blockchain can help prevent fraud, it's not a foolproof method against sloppy security and poor data practices. It does promise, however, to improve the security of transactions for people and "things" in real time. While the use of blockchain technologies is still in the early stages, blockchain is actively being investigated as a new type of distributed data environment for many virtualized network systems applications. Data at rest – static data that already exists in a blockchain's immutable data store. Data in motion – data that is being produced each and every time a transaction is created in the blockchain. Exporting the static blockchain data into an analytics platform allows you to review various transaction characteristics, segment transactions, analyze trends, predict future events, and identify relationships between the blockchain and other data sources. Making blockchain data available for analysis can be helpful for anti-money laundering (AML), customer intelligence, fraud detection, revenue forecasting and new services creation. With the advent of streaming analytics, blockchain data in motion offers additional opportunities for analysis, which can help you identify, in near-real time, changes in the blockchain's activities. Seeing these changes as they're happening gives you an opportunity to take immediate action to address activity in the blockchain as transactions are occurring. Analytic models developed using static data can be applied to the data in motion to ensure the integrity and authenticity of a blockchain. A good example is identifying and combating real-time payment fraud in transit. Blockchain analysis in real time can identify the fraudulent activities and deny any suspicious transaction

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Compliance questions? Kompli Global's Samantha has the answers Tony Zerucha· Fin-TechNative Article · November 9, 2017 ·2 min read Kompli-Global picked the ideal time to open its first American office. The location in the heart of New York City's Wall Street district is both a practical and a symbolic one as Kompli-Global introduces the world to Samantha, the world's first digital compliance assistant. Housed within Kompli-Global's SaaS-based research platform, Kompli-IQ, Samantha is the perfect solution for an increasingly complex regulatory environment in the United States, chairman John Davies told Bankless Times. The pressure is on companies to assure regulators that they are working with reputable business partners, which is no easy task, Mr. Davies explained. "In the United States, different rules in different states make it difficult to know the UBOs (ultimate beneficial owners). It is often too easy to commit a crime in one state and move to another." What is needed is a database that links all of that information together. That is where Samantha, which debuted at RegTech Summit New York, begins. Mr Davies explained, how Kompli-Global constantly searches 515 "stem words" – common terms associated with unsavoury activity like "fraud", "criminal" and "jail". They are combined with company and officer names before a search is conducted across multiple databases and the Deep Web. Until now, this has often been too cumbersome and time consuming for risk managers to conduct in the past. Samantha is a crowdsourced production, Mr. Davies explained. Kompli-Global recruited contributors from many countries who were familiar with local speech patterns. Those people helped by providing keyword combinations employed in searches. Think of Samantha as a personal assistant who never stops working and continuously improves, Mr. Davies said. In addition to understanding multiple languages, she works 24-7, constantly improves as she absorbs more information, and isn't prone to human error. "Samantha is the best researcher you've ever had," Mr. Davies said. "You can undergo more thorough due diligence faster and cheaper than ever before." Risk managers can begin by typing in search information or by giving a verbal command, such as asking for the latest news on competitors or any negative information that exists on someone you are considering a partnership with. Schedule that information to be provided on a daily basis like a news alert. Like any good assistant, Samantha also keeps a record of all the steps you took in your due diligence efforts, Mr. Davies added. "You need to be able to show your regulator what your processes are and that they are consistent on a daily basis." Give Samantha high marks for continuous professional development too, Mr. Davies said. Kompli-IQ continuously tracks new technological developments and new criminal methods so they can stay ahead of current strategies. One timely example is the technology's ability to help combat identity scrubbing techniques that remove negative references and links from the web. As many as 700,000 people have had such information associated with them removed from the web and one can safely assume at least a few of them have criminal intentions. "We can identify clients who have had information removed and can ask you if you want to see that," Mr. Davies said. Kompli-IQ is also improving at distinguishing between images of people with common names, a move that is reducing the incidence of false positives. Don't protect your data – devalue it "The big challenge for many organizations is false positives where they think someone's a target and they're not," Mr. Davies said. "We are always looking for ways to reduce false positives." In this era of globalization where more companies are partnering with others around the world and not across the desk, every one of them needs an assistant like Samantha, Mr. Davies concluded. "We all have to understand that as criminals use smarter technology, financial institutions have to become smarter as well. "We as institutions and compliance agencies have to keep pace." Tony Zerucha Tony Zerucha is the managing editor of Bankless Times. A two-time LendIt Journalist of the Year nominee and winner in 2018, Tony has written more than 2,000 original

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Written by Christopher Beaubien • August 08, 2008 • Start the Discussion! What Is There Between Him and Her and/or Him? Adolescence is a trial no matter what gender one is. The conflict can be so crippling that it damages and ultimately defines one as an adult. There have been many films, some good, about experiencing teenage angst and the need to break free or remain grounded. Either way can produce regret later in life. This film XXY has tread new ground by presenting a teenager whose entire identity, both internally and anatomically, is unusual to a majority of people. Funnily enough, the uniqueness of this case makes the experience all the more universal. The teenager is named Alex and is fifteen years old. Alex has a choice this summer that boggles one's mind toward fantasy. The choice is whether Alex should resume the rest of life as male or female. Alex is a hermaphrodite. Alex looks like a teenage girl but possesses the make-up of a boy that he/she has deluded with pills of estrogen. Alex is cared for by her parents Kraken (brilliantly played by Ricardo Darín) and Suli (Valeria Bertuccelli) who live, for their child's sake, in a wooden turquoise cabin near the seaside in Uruguay after moving from Argentina. Her father works as an oceanographer who possesses a protectiveness, even for the wounded sea turtles he studies. The key for observing this challenging and brave film is by possessing the empathy that Kraken has. He is quiet, smart, unobtrusive, and lashes out only when someone endangers his child. Rarely has a father been portrayed on film with such loveliness. There is an astonishing sequence late at night where Kraken seeks out a frank older man who presents pictures of himself as a child — pictures of girl! Kraken listens calmly and curiously to the difficult experiences of this struggling hermaphrodite. He is so involved with understanding his "daughter" that he is simply removed from prejudice: "Making her afraid of her body is the worst thing you can do to a child". This character was so easy for me to gravitate towards. Eventually there is a confrontation midway into the film where Alvaro and Alex are caught up in one another's sexual crisis. They are compelled by their need to connect with each other as well as their own confused and highly guarded urges. For anyone who felt uneasy watching the emotionally mature Brokeback Mountain (2006), will probably suffer a Scanners moment when they witness how the tables turn. The tone of the picture achieves the right balance of sentimentality and a hardened sense of reality. The characters are well rounded and respond realistically to their circumstances. They remain true to their human nature. Rawness is ubiquitous. The nakedness of the performers both emotionally and viscerally approaches the tact of Cathrine Breillat's brilliant Fat Girl (2001). Natasha Braier's desaturated cinematography and its conscious color palette throughout the film is very effective. The picture ranges from black shadows and rich sepia hues at night to the daylight's gray roads, near white sand, harsh blue sky with occasional splashes of green foliage. The main titles takes place underwater where strange alien-like creatures pulsate and blow bubbles amongst the web-like reefs. The intimidating tone of the film is more creepy than most of the generic suspense thrillers that came out this year. The music by Andrés Goldstein and Daniel Tarrab complements the atmosphere by being subtly somber. This film, winner of the Critics Week Grand Prize at Cannes 2007, marks the directorial debut of Lucía Puenzo, daughter of Luis Puenzo (Oscar nominee The Official History, 1986). She adapted her screenplay from the short story Cinismo by Sergio Bizzio. After much writing for TV and feature films, Puenzo arrives fully formed as a consummate and visceral storyteller. How the characters deal with the aftermaths and revelations of their actions are executed without negligence while maintaining some ambiguity that they are reasonably unable to capture at that age. Somehow, Puenzo's film bares resemblance to Kimberly Peirce'

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Winter is finally here and although it's late in most areas, It's looking to be as menacing as we feared. With the snow finally becoming a mainstay for the next few months, we are seeing a lot of accidents on the road that could potentially be avoided with a few tips and tricks for getting around. We will share with you a few things that we do that help us through the winter. Make sure you keep your gas tank full. When your gas tank is full it helps put extra weight in your car allowing it to move better in the snow. Keeping a full tank of gas also prevents your gas line from freezing which can be costly and frustrating. Always try to keep your tires the same. Often times people wear out their tires and don't even notice until the first big snow storm and realize their tires need changed immediately. Winter tires can be costly and it is very easy to buy used tires to get you through the winter. Mixing tires can be worse than you think. If you do decide to replace your current tires with used tires or if you decide to just do a few of your tires to save money here is what you should do. Make sure the tread, construction and design are all similar if not the same. It is also wise to make sure they are all the same performance category with similar ratings and traction characteristics. If the tires aren't similar it can throw off the handling and cause you to lose control and wreck. Make sure you have a good battery. Car batteries are not cheap, most of them are upwards of $100 but the winter is the perfect time to invest in one. One of the worst scenarios during the winter season is your car not starting or shutting off as a result of a bad battery. If you are like me and live in a rural area, having a bad battery is not an option because you could be frozen by the time someone could help you. Make sure your tires have plenty of air in them. The normal tire pressure for every automobile is different and can be checked in the owner's manual, on the side of your door, or sometimes on the tire itself. It is important to keep the correct amount of PSI (Pounds Per Square Inch) to preserve the tire and to have the best control in harsh road conditions. Tire pressure drops about one to two pounds for every 10-degree decrease in temperature. If your tire pressure is low it can cause problems with your vehicle, loss of control, and even bad gas mileage. Make sure you have good windshield wipers and plenty of windshield washer fluid. Not being able to see during a snowstorm is extremely dangerous, not having fluid can cause your windshield to freeze over causing you to wreck. Make sure your windshield wipers are turned off when you leave your vehicle, especially overnight. If you wake up to a snow storm and your windshield is covered in ice and snow your windshield wiper motor can burn up trying to move to the off position. Put bags of sand in the rear of your vehicle. By weighing down the back of your vehicle, you can really get an extra push through the snow that you may need. Start off putting a 20 pound bag over top of your rear axle. If you put too much weight in the back it will cause you to lose control in your front end. Make sure your cell phone is fully charged. When the weather hits unexpectedly while you are out and about it is very easy for your car to get stuck. Thankfully most of us have a cell phone now, so make sure it is fully charged and/or you keep a charger in the car with you so that you have the ability to call for help no matter how remote of an area you are in. For under $5 you can get a car charger that allows you to plug your wall charger in directly. Give yourself plenty of time. During the winter months it's important to leave extra early. Make sure you take the few extra minutes while your car is warming up to clear your entire car, mirrors included of all the snow and ice to keep yourself and other drivers safe. Never speed no matter how late you are, black ice accounts for hundreds of wrecks each year and it virtually impossible to see until you hit it. Make sure you keep your car loaded with blankets, jumper cables, snow shovel, broom, water, food, and even extra clothes. Some of the things may seem a little extreme but it's always better to be safe than sorry, especially if you live in an area where snow storms are sudden and severe. Make

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October 2, 2017 – Spreading Magic, the cruise vacation planning expert, has announced October is Plan a Cruise Month. Through a multi-dimensional campaign, the cruise industry has come together to showcase the wide variety of cruise experiences, proving there is a cruise vacation for every travel style, budget and occasion. Plan a Cruise Month puts a spotlight on cruise travel and offers unprecedented cruise vacation deals and promotions throughout the month of October. Cruise lines are offering special promotions and pricing on popular cruises to encourage consumers to plan their next cruise vacation during the month of October. Contact Siera Duiser at siera@destinationsinflorida.com to take advantage of these special deals. Consumers considering planning a cruise should mark their calendars to join leaders in the cruise industry for a global #CruiseMonth Twitter event on Wednesday, October 11, 2017. During the Twitter event, participants will learn about featured cruise lines, unique experiences, ports, destinations and more. And – by simply retweeting select pinned tweets throughout the event – participants will be entered to win prizes including gift cards and free subscriptions to Porthole Cruise Magazine. One winner will be chosen at random each hour of the event – so there are plenty of chances to win. Eager cruisers interested in joining the Twitter event should utilize the hashtag #CruiseMonth on Wednesday, October 11, 2017 from 10a.m. EDT to 7p.m. EDT, to join in the conversation. For more information about the travel planning experts at Spreading Magic, visit www.spreadingmagic.com. For more information about cruising and all Plan a Cruise Month activities, visit www.cruising.org/PlanACruiseMonth. Plan a Cruise Month, created by Cruise Lines International Association, the world's largest cruise industry association, celebrates cruise travel. Throughout October, CLIA encourages travelers to learn more about cruise vacations, as well as promote cruise-focused travel professionals as the best way to find, plan and book a cruise. For more information on CLIA, the cruise industry, and CLIA Cruise Line Members and Agencies, visit www.cruising.org or follow Cruise Lines International Association on CLIA's Facebook and Twitter pages. This entry was posted in Cruises, Disney Cruise Line, Norwegian Cruise Line, Royal Caribbean Cruise Line and tagged cruise month, Disney Cruise Line, Norwegian Cruise Line, Royal Caribbean Cruise Line on October 2, 2017 by siera. Norwegian Cruise Line has recently revealed new details on Harvest Caye, Belize, the new highly-anticipated premier Western Caribbean destination experience. Norwegian Cruise Line is developing Harvest Caye to offer an authentic Belizean environment that features easy access to beautiful Southern Belize, coupled with luxurious amenities; a variety of eco-activities; the country's only cruise ship pier for guest convenience and comfort; the opportunity for guests to easily depart to mainland Belize for the adventure excursion or cultural immersion of their choice; and much more. This spectacular resort-style port of call, set to welcome guests in November 2016, will be the only port in Belize that features a cruise ship pier. Rather than having to spend time tendering to shore, guests will be able to walk off the ship and immediately step into paradise. Harvest Caye will offer guests the beauty and nature of Belize along with all that guests could desire from a tropical destination experience, and also serve as a gateway to the many eco and cultural adventures that lie in mainland Belize. Harvest Caye offers a large marina, where guests can depart for a wide variety of shore excursions to explore this rich destination, including spectacular Mayan ruins, river rafting, nature tours and more. Harvest Caye's seven acre pristine beach will be the heart of the destination, with white sand and crystal clear waters as the star. Guests who wish to enjoy the day in privacy can opt to rent one of the island's 11 luxurious beach villas. These indulgent enclosed villas can accommodate up to 10 guests and are the ultimate beach escape, equipped with every comfort including air conditioning, dedicated lounge and dining

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areas, a private restroom, indoor and outdoor showers, hammocks, and exclusive dining and beverage options with dedicated concierge service so guests never have to leave the beach. For those that prefer a resort-style experience, Harvest Caye will offer a tranquil, lushly landscaped pool area as the perfect retreat. The sprawling 15,000 square foot pool features a swim-up bar with stools and lounge tables right in the water, surrounded by elegant lounge chairs and umbrellas, along with 15 canopy pool cabanas. The plush pool cabanas, available for rent, feature upscale lounge furniture, privacy drapes and beverage service. A footbridge spans the center of the pool, with a soothing waterfall feature below. Adventure will be in no short supply for guests who opt to spend their day on Harvest Caye, with the island featuring a 130 foot tall Flighthouse as the central area for a variety of aerial activities including zip lining, suspension bridges, free fall jumps, a tandem "superman" style zip line and stunning views of the verdant hills of the mainland. Harvest Caye's zip line course will have more than 3,000 feet of zip line, allowing guests to soar through the air with a bird's eye view of the island and the sea, with stops at three different platforms. To top off the adventure, the Flighthouse will include a challenging but fun ropes course located on a platform in the saltwater lagoon. For a lower adrenaline adventure, guests can also enjoy watersports such as kayaking, paddle boarding and canoeing in Harvest Caye's shallow lagoon area. In true Norwegian fashion, Harvest Caye will feature a myriad of dining and bar options, available à la carte. Guests will enjoy five dining and bar outlets that feature a variety of cuisines, including a two-story indoor/outdoor Landshark Bar & Grill. An expansion of Norwegian's partnership with Jimmy Buffett's Margaritaville, the Landshark Bar & Grill is sure to be an island favorite, with a scenic upper deck and a swim-up pool bar for the ultimate way to enjoy a "boat drink". Those who want to indulge in authentic Belizean cuisine will be able to enjoy casual street style dining in the shopping village. Additional dining options will include the Laughing Bird Bar & Grill serving the beach, the Manatee Marina Bar & Grill in the marina, the Horse-Eye Jack Bar & Grill servicing the island's cabanas as well as food and drink delivery throughout the pool area. No port-of-call would be complete without superior shopping options, and Harvest Caye will offer a shopping village, which will feature popular name-brand retailers as well as items from local Belizean craftsmen. Harvest Caye's conservation programs and education efforts were developed by award winning author and wildlife expert Tony Garel, the destination's Chief Naturalist. He will lead many of the island's educational tours and be available to chat with guests about the incredible array of wildlife in Belize. The island's aviary will also house a breed and release program for Scarlet Macaws, in an effort to increase the population of the native birds. Harvest Caye features a cornucopia of native plants and trees that all play a part in the destination's eco-system. To help further the island's conservation efforts, more than 10,000 new mangroves have been planted throughout the island, serving to increase the natural estuary system that serves as a critical habitat for birds, young fish and other marine species. Guests will have the opportunity to enjoy Harvest Caye beginning November 2016 on Norwegian's Western Caribbean itineraries, and on Norwegian Cruise Line Holdings' sister brands Regent Seven Seas Cruises and Oceania Cruises, which will also offer calls at Harvest Caye on select Caribbean sailings. Siera is a travel agent with Destinations in Florida. She would love to help you plan your next vacation at no cost to you. Call her at 734-771-1290 or email her at siera@destinationsinflorida.com for more information or your free, no obligation quote. This entry was posted in

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Caribbean, Cruises, Norwegian Cruise Line and tagged Harvest Caye, NCL, Norwegian Cruise Line on March 18, 2016 by siera. Norwegian Cruise Line announced select 2017-2018 Fall/Winter itineraries that feature sought-after destinations while offering the freedom and flexibility on board that only Norwegian Cruise Line provides. Highlights include a variety of Caribbean & Bahamas cruises from New York, Port Canaveral and Miami; immersive 10-day Canary Islands cruises from Barcelona; as well as the company's exclusive seven-day, intra-island Hawaii sailings from Honolulu. Norwegian's new itineraries will be available for Latitudes guests and travel partners on March 22 and open for all bookings on March 23. In addition to the previously announced seven-day Canada & New England roundtrip cruises from New York City during prime fall foliage season, Norwegian Gem will also offer an exclusive 10-day Eastern Canada and Quebec cruise from New York, with calls in Halifax, Nova Scotia; an overnight in Quebec City; Corner Brook, Newfoundland; and Sydney, Nova Scotia. Will you be booking one Norwegian Cruise Line's 2017-2018 Fall/Winter itineraries? This entry was posted in Cruises, Norwegian Cruise Line and tagged Norwegian Cruise Line on March 10, 2016 by siera. Norwegian's Freestyle Choice gives you more choices than ever before! When you book an oceanview stateroom or higher to any of Norwegian Cruise Line's incredible destinations, you can choose one, two, or three of the following offers! The Ultimate Dining Package: You will have the chance to experience a different speciality restaurant every night. You can try French cuisine at Le Bistro, certified Angus beef at Cagney's Steakhouse, succulent meats at the popular Moderno Churrascaria, and more! The Ultimate Beverage Package: You can enjoy your favorite wine, beer, and cocktails throughout your cruise. $300 Onboard Credit: You will receive up to $300 to pamper yourself with a spa treatment, a shore excursion, and more! Norwegian's freestyle choice only applies to oceanview staterooms or higher. When you book any destination, you can choose one offer. When you book Europe or Hawaii, you can choose any two offers. And the best deal, when you book a Suite or The Haven, you'll get all three offers, a value of up to $2,000! This offer is available through January 31, 2015. Siera is a travel agent with Destinations to Explore. She would love to help you plan your next vacation at no cost to you. Request your free, no obligation quote on the right side of the page or email siera@destinationstoexplore.com for more information. This entry was posted in Cruises and tagged Norwegian Cruise Line on December 30, 2014 by siera. We all know about the great deals that you can get on Black Friday and Cyber Monday on TV's, electronics, toys, and home goods. However, you may not realize all of the amazing Black Friday travel deals that you can take advantage of when you book your next vacation this weekend! You can enjoy the classic retro-style and ultra-modern comforts of Universal's Cabana Bay Beach Resort starting from just $119 per adult per night when you book by December 1! This offer includes a Free Family Suite upgrade, a $50 credit for dining at the resort, and 2-Day Park-to-Park tickets with a 3rd Day Free! Sandals Resorts and Beaches Resorts are offering an exclusive sale for Black Friday and Cyber Monday. You will receive a free Amoro for Sandals "Tell Your Own Love Story" Bracelet with two free charms (valued at $225) or you can receive three free charms to add to an existing Amoro for Sandals Bracelet. You must book a minimum four-night Luxury Included® Vacation at any Sandals Resort or Beaches Resort by December 2, 2014, for travel through December 27

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, 2015. In addition, if you book a six-night stay or more at Beaches Ocho Rios Spa, Golf & Waterpark for travel in 2015, you will also receive a "Mega Sale Booking Bonus" credit of $275. If you book 6 nights or more at Sandals La Source Grenada, Sandals Barbados or Sandals Emerald Bay, you will also enjoy an "End of Year Booking Bonus" credit of $190. Royal Caribbean BOGO's & Free Shipboard Credit: Royal Caribbean is offering tons of savings when you book your next cruise during Black Friday weekend. Take advantage of 50% off reduced deposit, 50% off second adult in the room, and you can get up to a $300 shipboard credit to spend during your cruise. Tons of savings on your next cruise! Plus, if you book on Cyber Monday (December 1), you can receive up to $400 in onboard credits! Last Minute December Cruises at Big Savings with Disney Cruise Line: Take a 3-Night or 4-Night Cruise out of Port Canaveral (just 45 minutes from Orlando) and save big! Prices start from just $188 per person per night plus tax/port fees. For a family of 2, that is just $1,128 plus $69 per person for taxes/port fees. These discount cruises include December 4, December 7 and December 11 sailings. Hurry, these cruise rates end on November 30. Up to 50% off Hard Rock Hotel Riviera Maya: You can enjoy savings up to 50% off an all inclusive vacation at The Hard Rock Hotel Riviera Maya for most dates between January 1 and April 30, 2015! Great deals also available at Hard Rock Hotel Punta Cana in Dominican Republic! Book by December 2, 2014! Norwegian Cruise Line's Reduced Deposit and Onboard Credits: You can take advantage of 50% reduced deposit and up to $250 to spend onboard any of Norwegian's ships when you book a Norwegian Cruise Line vacation. Book by December 2, 2014! Busch Gardens Tampa BOGO's: Starting at midnight on Friday, Busch Gardens is offering a lot of amazing deals on their tickets and behind the scene experiences. If you buy a 1-Day Pass at the regular price, you get 50% off a second ticket. If you buys a Behind the Scenes Tour, you get a second one FREE! Sea World Christmas Package with FREE Tickets & More: Book your family vacation to Sea World and take advantage of another BOGO! You will get one free child ticket (3-9) for every paid adult. Plus, book by December 1 and you also get a free Santa's Fireside Feast for every child (3-9), with a paid adult. Plus, if you book a vacation package totaling $3,000 or more (excluding airfare) by Monday, December 1, you will also receive a $50 gift card and $50 travel voucher to use towards your next vacation! Which one of these Black Friday travel deals are you most excited about? This entry was posted in United States and tagged Beaches Resorts, Black Friday, Norwegian Cruise Line, Royal Caribbean Cruise Line, Sandals Resorts, Universal Orlando Resort on November 28, 2014 by siera. Would you like to take advantage of these incredible air, cruise, and hotel packages with Norwegian Cruise Line? We can help! This entry was posted in Cruises and tagged Norwegian Cruise Line on May 25, 2014 by siera. You can enjoy $50 in on-board spending credits as well as a complimentary bottle of wine and a steakhouse dinner for two on Norwegian Cruise Line sailings when you book by May 2, 2014. Enjoy Tony Award-nominated Broadway musical Legally Blonde, live performances by GRAMMY-nominated artists, an oceanfront promenade and exclusive Nickelodeon™ activities. Features 29 dining experiences, dazzling Broadway

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Vanguard News Network Forum > News & Discussion > General Discussion > Speech Martyrs Norman Davies (U.S.) Thread Display Modes Share SCHOLAR SAYS HIS VIEWS ON JEWS COST HIM A POST AT STANFORD By ROBERT LINDSEY, SPECIAL TO THE NEW YORK TIMES LEAD: A lawsuit by a British scholar who contends he was denied a professorship because Jewish faculty members considered his work ''insensitive'' toward Jews and ''unacceptably defensive'' of Polish gentiles in World War II has raised unusual issues of academic freedom at Stanford University. A lawsuit by a British scholar who contends he was denied a professorship because Jewish faculty members considered his work ''insensitive'' toward Jews and ''unacceptably defensive'' of Polish gentiles in World War II has raised unusual issues of academic freedom at Stanford University. In the suit Norman Davies, a 47-year-old historian at the University of London, is seeking up to $9 million in damages from the university, four professors, three administrators and a graduate student for what he calls fraud, misrepresentation, breach of contract, discrimination and defamation. According to court records, Mr. Davies, whose books on Polish history have been widely praised in the United States and abroad, was chosen unanimously by a faculty search committee early last year for a $70,000-a-year professorship at Stanford. But the appointment was rejected by a 12-to-11 vote of the history faculty. Mr. Davies's lawsuit contends that the vote was based not on bona fide academic criteria but on a ''conspiracy'' to deny him the position ''because of political views plaintiff had expressed in his written publications with respect to Poland, the Soviet Union and the teaching of Polish and Soviet history which such defendants believed, among other things, to be insensitive to people of the Jewish faith and unacceptably defensive of the behavior of the Polish people, particularly during the German occupation of Poland in World War II.'' One of the defendants in the suit, James N. Rosse, the Stanford provost, has advised Mr. Davies that his purported ''insensitivity'' toward Jews was raised at the time his appointment was rejected, but Mr. Rosse said additional factors had also been considered and that no ''inappropriate criteria'' played a part in the rejection. Other defendants in the case have declined to comment on the lawsuit. Several history faculty members said they had agreed not to discuss the matter publicly. The case has divided the Stanford community. ''People are frightened to speak up about this,'' asserted Ronald Hilton, emeritus professor of humanities. ''Davies is not anti-Semitic; his reputation for fairness is recognized internationally.'' One history professor, speaking on condition that he not be identified, said: ''It's hard for the public to understand how faculty selections are made. All sorts of things can be properly taken into consideration when you decide how to vote. The people who voted against Davies had every right to, whatever their reason.'' Besides raising issues of academic freedom, the lawsuit has had the indirect effect of reopening a debate over the attitudes and behavior of Polish gentiles in World War II. Mr. Davies, the author of ''God's Playground: A History of Poland,'' ''Heart of Europe: A Short History of Poland,'' and other works, has often been called the leading historian on Poland in the West. Writing in The New York Times Book Review in December 1984, Zygmunt Nagorski, the Polish-born director of the Center for International Leadership, which trains corporate executives, called ''Heart of Europe'' a ''masterpiece.'' But some Jewish writers and historians contend that many of Mr. Davies's characterizations of events in Poland in World War II are wrong. In ''God's Playground,'' published in 1981, Mr. Davies wrote that while Jews experienced considerable discrimination in Poland before the war, other ethnic groups and social classes also suffered from the effects of discrimination and that conditions facing Jews were ''nothing exceptional.'' Most controversial has been Mr. Davies's characterization of the behavior of Polish gentiles in the war. Mr. Davies said some Jewish scholars and writers ''have spread the view

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The time must be set in 24 hour format, with a leading zero for numbers less than 10. These options all match what shows up in the Energy Saver preference pane's scheduling options, with one exception. There is a Restart option in the Energy Saver settings which doesn't appear to have a documented type in the pmset man page. The answer turns out to be that there is a undocumented restart type which is not listed on the pmset man page. For more information, see below the jump. Over the weekend, Apple released an update for a kernel extension blacklist used by System Integrity Protection on OS X El Capitan. This blacklist is a security measure to help Apple block kernel extensions which have been found to be harmful or problematic for OS X. This update belonged to a category of updates which Apple has set to install automatically and in the background, so its installation would have been both automatic and invisible. Unfortunately, this blacklist update appears to have inadvertently contained the kernel extension information for Apple's own Ethernet drivers. This is a problem because blocking the Ethernet drivers means your Mac will not be able to connect to your network via an Ethernet connection. Apple appears to have quickly recognized the problem and has released a follow-up update which fixes this issue. This issue does not affect your Mac's WiFi connection. WiFi has separate drivers which were not affected. If the Ethernet drivers are blocked, but the Mac has not yet rebooted, your Ethernet connection will remain working until the next time the Mac reboots. The follow-up update which fixes the problem may already be installed on your Mac. If you want to restrict access to a PDF document, one way to do this is by setting a password on it. Thanks to OS X's built-in PDF creation tools, it's relatively straightforward on OS X to add a password to an existing PDF document, or include a password as part of the process of creating a PDF. For more details on this process, see below the jump. Mac admins who have previously downloaded installers from the Mac App Store may be seeing some of those installers displaying warning messages and/or failing to install as of this morning. This behavior is now appearing because the certificate Apple had been using to digitally sign installers for MAS apps has recently expired. Apple is handling the issue on their end by reissuing installers, which are signed with an updated certificate that expires on February 7, 2023. If a needed application with the correct version is still available from the MAS, the easiest fix may be to re-download the installer from the MAS. The newly-downloaded installer will be signed with the new certificate. Use the -allowUntrusted function if installing using the installer command line tool. Use Greg Neagle's flatpkgfixer.py tool to remove the expired certificate from the installer package. The folks on the panel (including myself) had a few answers for this, including doing research and finding a good mentor. I didn't realize it at the time, but my brain had also filed it away for some further processing because it's a dang good question and deserves more than the few minutes that we were able to devote to it. Because everybody's different, I'll just say what my opinions are on the subject. 1. Figure out if this is what you want to do. You want to be happy in your career, right? Honestly, the first thing to figure out is if going into IT, and Macs specifically, is the way you want to go. In my case, I figured it out back in college while working for the campus computer labs in the 1990s. The lab I worked in was for the engineering school and had a bit of everything: Macs, PCs running Windows 3.1, and Sun Microsystems boxes running SunOS. I found the Macs easier and more intuitive to work with than the other OSs, and I learned on-the-job how to fix them. If you're looking to figure out if this is what you want to do, getting an internship or an entry-level job in the field is a good way to learn. Working at an Apple store, with an eye towards getting on the Genius Bar, is another entryway that a number of new Mac admins have emerged from in recent years. 2. Figure out the best way you learn things. Learn stuff that way. Accept that the learning never stops. Repeat. The most important element of your Mac admin career is having the skills to do the job. This is an ongoing learning process which

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you pick up through both training and experience. How you learn best is going to be different for everyone. Some folks go to training classes and frankly get nothing from them, while classroom instruction is the best way someone else can learn. Ditto for books. Ditto for professional conferences. Figure out how you learn best, then pursue that method to help you accumulate the various skills you'll need for this career path. If someone suggests an alternate way, try it! But the most important thing is finding what works for you. A. Googling – Whenever I've got a problem that I'm not sure how to solve, my first stop is Google. I've found that very few problems are genuinely new under the sun and searching online may turn up the solution to a problem that you've been banging your head against. The solution may not all be in one place. Part may be in a StackExchange post, another part may be in a blog post, yet another part may be through searching GitHub. But a lot of answers to the issues you're seeing are out there; you just need to find them. B. Asking questions – We all get along with a little help from our friends, and the Mac admin community is pretty friendly. Asking questions in the MacAdmin Slack community, on the MacEnterprise mailing list, or on Twitter via the #macadmin or #macadmins hashtag, has helped me out a lot. When should you ask questions of your fellow Mac admins? After you've done some research. You may find that the research answers your original question and leads you to ask even better questions, which in turn will make for a better discussion of your problem. C. Testing – If the question is "What happens if I do X?", the best answer many times is "Try it and see!". i. Have a test environment which is separate from your production environment – Test environments are meant to go * BOOM * on occasion, that's why you have them. Production is sacred, don't test things where it may affect the folks you support. ii. Whenever possible, use virtual machines when testing – Picking up a copy of VMware Fusion or Parallels and running your tests inside VMs running OS X may be what saves you from hosing your own Mac when something unexpected goes wrong. D. Find problems, then solve them – One of the most frequent ways I've learned new things is in passing, while I'm trying to solve a problem. Maybe it's a problem just for me, maybe it's a problem for a lot of people, including me. Maybe it's a problem that's not actually a problem for me, but it's a problem for someone else. Any way you slice it, they're all problems and the journey you take when solving problems is a great way to learn. i. It actually helps my memory – By going through the process of writing up a problem and its solution, I actually remember more details later from memory. One of the best ways to get experience is finding a good mentor and working with them to get the benefit of their own experiences. This may be tough if you're the lone Mac admin in your shop, but you may also be able to find one (or several) online, again via the MacAdmin Slack community or via Twitter, or via meeting someone at a professional conference and then working with them via email or other ways of communicating online. Nobody is perfect, nobody knows everything and failure is always an option. Accept that, and plan how to minimize the consequences to others from your mistakes. I always try to learn from my mistakes, and some days it feels like I'm learning constantly. But I work very hard to make sure others aren't affected by the commission and consequences of my mistakes. It's not only the right thing to do, it will save you time because you'll only have to fix your stuff and not have to fix others' stuff as well. There may be multiple ways to solve your problem; be open to alternate approaches. The important thing is solving the problem and there's usually more than one way. You have to be able to pick up which direction Apple is signaling that it's moving to, and adjust your tools and solutions to match that direction. Sometimes that may mean you have to stop using a tool that's worked for you a long time and pick up a new one to learn from scratch. Be prepared for that possibility and embrace those changes when you see them coming. To close out, welcome to the craft! This is a really good time to start being a Mac admin, as Apple's gear is on the ascendant in a number of places it traditionally hasn

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#ifndef __iwl_op_mode_h__ #define __iwl_op_mode_h__ #include <linux/netdevice.h> #include <linux/debugfs.h> struct iwl_op_mode; struct iwl_trans; struct sk_buff; struct iwl_device_cmd; struct iwl_rx_cmd_buffer; struct iwl_fw; struct iwl_cfg; /** * DOC: Operational mode - what is it ? * * The operational mode (a.k.a. op_mode) is the layer that implements * mac80211's handlers. It knows two APIs: mac80211's and the fw's. It uses * the transport API to access the HW. The op_mode doesn't need to know how the * underlying HW works, since the transport layer takes care of that. * * There can be several op_mode: i.e. different fw APIs will require two * different op_modes. This is why the op_mode is virtualized. */ /** * DOC: Life cycle of the Operational mode * * The operational mode has a very simple life cycle. * * 1) The driver layer (iwl-drv.c) chooses the op_mode based on the * capabilities advertised by the fw file (in TLV format). * 2) The driver layer starts the op_mode (ops->start) * 3) The op_mode registers mac80211 * 4) The op_mode is governed by mac80211 * 5) The driver layer stops the op_mode */ /** * struct iwl_op_mode_ops - op_mode specific operations * * The op_mode exports its ops so that external components can start it and * interact with it. The driver layer typically calls the start and stop * handlers, the transport layer calls the others. * * All the handlers MUST be implemented, except @rx_rss which can be left * out *iff* the opmode will never run on hardware with multi-queue capability. * * @start: start the op_mode. The transport layer is already allocated. * May sleep * @stop: stop the op_mode. Must free all the memory allocated. * May sleep * @rx: Rx notification to the op_mode. rxb is the Rx buffer itself. Cmd is the * HCMD this Rx responds to. Can't sleep. * @rx_rss: data queue RX notification to the op_mode, for (data) notifications * received on the RSS queue(s). The queue parameter indicates which of the * RSS queues received this frame; it will always be non-zero. * This method must not sleep. * @async_cb: called when an ASYNC command with CMD_WANT_ASYNC_CALLBACK set * completes. Must be atomic. * @queue_full: notifies that a HW queue is full. * Must be atomic and called with BH disabled. * @queue_not_full: notifies that a HW queue is not full any more. * Must be atomic and called with BH disabled. * @hw_rf_kill:notifies of a change in the HW rf kill switch. True means that * the radio is killed. Return %true if the device should be stopped by * the transport immediately after the call. May sleep. * @free_skb: allows the transport layer to free skbs that haven't been * reclaimed by the op_mode. This can happen when the driver is freed and * there are Tx packets pending in the transport layer. * Must be atomic * @nic_error: error notification. Must be atomic and must be called with BH * disabled. * @cmd_queue_full: Called when the command queue gets full. Must be atomic and * called with BH disabled. * @nic_config: configure NIC, called before firmware is started. * May sleep * @wimax_active: invoked when WiMax becomes active. May sleep * @enter_d0i

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3: configure the fw to enter d0i3. return 1 to indicate d0i3 * entrance is aborted (e.g. due to held reference). May sleep. * @exit_d0i3: configure the fw to exit d0i3. May sleep. */ struct iwl_op_mode_ops { struct iwl_op_mode *(*start)(struct iwl_trans *trans, const struct iwl_cfg *cfg, const struct iwl_fw *fw, struct dentry *dbgfs_dir); void (*stop)(struct iwl_op_mode *op_mode); void (*rx)(struct iwl_op_mode *op_mode, struct napi_struct *napi, struct iwl_rx_cmd_buffer *rxb); void (*rx_rss)(struct iwl_op_mode *op_mode, struct napi_struct *napi, struct iwl_rx_cmd_buffer *rxb, unsigned int queue); void (*async_cb)(struct iwl_op_mode *op_mode, const struct iwl_device_cmd *cmd); void (*queue_full)(struct iwl_op_mode *op_mode, int queue); void (*queue_not_full)(struct iwl_op_mode *op_mode, int queue); bool (*hw_rf_kill)(struct iwl_op_mode *op_mode, bool state); void (*free_skb)(struct iwl_op_mode *op_mode, struct sk_buff *skb); void (*nic_error)(struct iwl_op_mode *op_mode); void (*cmd_queue_full)(struct iwl_op_mode *op_mode); void (*nic_config)(struct iwl_op_mode *op_mode); void (*wimax_active)(struct iwl_op_mode *op_mode); int (*enter_d0i3)(struct iwl_op_mode *op_mode); int (*exit_d0i3)(struct iwl_op_mode *op_mode); }; int iwl_opmode_register(const char *name, const struct iwl_op_mode_ops *ops); void iwl_opmode_deregister(const char *name); /** * struct iwl_op_mode - operational mode * @ops: pointer to its own ops * * This holds an implementation of the mac80211 / fw API. */ struct iwl_op_mode { const struct iwl_op_mode_ops *ops; char op_mode_specific[0] __aligned(sizeof(void *)); }; static inline void iwl_op_mode_stop(struct iwl_op_mode *op_mode) { might_sleep(); op_mode->ops->stop(op_mode); } static inline void iwl_op_mode_rx(struct iwl_op_mode *op_mode, struct napi_struct *napi, struct iwl_rx_cmd_buffer *rxb) { return op_mode->ops->rx(op_mode, napi, rxb); } static inline void iwl_op_mode_rx_rss(struct iwl_op_mode *op_mode, struct napi_struct *napi, struct iwl_rx_cmd_buffer *rxb, unsigned int queue) { op_mode->ops->rx_rss(op_mode, napi, rxb, queue); } static inline void iwl_op_mode_async_cb(struct iwl_op_mode *op_mode, const struct iwl_device_cmd *cmd) { if (op_mode->ops->async_cb) op_mode->ops->async_cb(

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HOME ARTICLES Myanmar's Post-coup Electricity Woes: Stalled Power Plans, Shattered Public Trust A staff member of the Ministry of Electricity and Energy holds a sign with a red ribbon during a protest against the military coup in Naypyidaw on February 5, 2021. (Photo: STR / AFP) Myanmar's Post-coup Electricity Woes: Stalled Power Plans, Shattered Public Trust Published 1 Apr 2022 Khine Win Two years ago, and even a year ago in the aftermath of the 1 February 2021 coup, Yangon was not suffering severe blackouts. While there were sporadic electricity cuts for a few hours a day in some of its townships, electricity supply was more stable and predictable than ten or fifteen years earlier. This experience has left city dwellers wondering what accounts for the severe power cuts now. Myanmar's commercial capital Yangon and other cities in the country are facing severe power outages. Some quarters of Yangon get on-off power for just four hours a day — and the hot and dry season beckons. With the prolonged electricity cuts come water shortages in downtown areas as households cannot pump water to their storage tanks. According to state-controlled media, electricity generation has declined by more than one third, due to three reasons: suspension of two LNG-to-power projects with an installed capacity of 750MW due to rising global LNG prices; the explosion by People's Defense Forces in Kayah State of three power lines supplying 220MW of electricity; and work on pipelines carrying gas from the offshore Shwe Gas Field. Two years ago, and even a year ago in the aftermath of the 1 February 2021 coup, Yangon was not suffering severe blackouts. While there were sporadic electricity cuts for a few hours a day in some of its townships, electricity supply under the Yangon Electricity Supply Corporation (YESC) was more stable and predictable than ten or fifteen years earlier. This experience has left city dwellers wondering what accounts for the severe power cuts now. In fact, these cuts should not have been a surprise. Last July, the Independent Economists for Myanmar (IEM) group completed a report on "Myanmar's Electricity Sector After the Coup", which predicted power shortages. The report stated that the coup created two crises for electricity generation: a short-term financing gap and a longer-term decline in power supply. The government's short-term losses due to users' refusal to pay their bills can amount to trillions of kyat (up to USD 1.5 billion), and in the longer term electricity supply is likely to decline. Projects for gas-fueled power plants rented by the Ministry of Electricity and Energy (MOEE) — mostly on short-term five-year contracts — are affected by land issues and the state's doubtful ability to honour costly payment contracts. In addition, over 4,000 MOEE staff were dismissed after the coup for participating in the Civil Disobedience Movement. Their dismissals will have had a huge impact on grid maintenance, and on the state of the electricity sector as a whole. …many residential users have refused to pay bills as a form of protest. Bill collection rates plummeted to an abysmal 2-3 per cent in Yangon and Mandalay. Financing is always a big challenge for the sector. It can be considered a legacy issue dating from the Burma Socialist Programme Party government era (1962-1988), which extended subsidies to all public services. The inability to achieve cost recovery and the widening financing gap due to increasing electricity consumption bring risks that make independent power producers (IPPs) reluctant to enter the Myanmar market. In 2017, annual losses from subsidies amounted to US$400 million, according to the law firm VDB Loi. The IEM report also noted that electricity tariff reforms in 2002, 2004 and 2006 were too small and too late. Furthermore, they targeted industrial and commercial users when it was residential demand that was growing faster. Residential consumption accounted for 60 per cent of total power demand in 2018. The report highlight

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Justia › US Law › Case Law › New Mexico Case Law › New Mexico Court of Appeals Decisions › 1976 › State v. Bloom State v. Bloom 561 P.2d 925 (1976) STATE of New Mexico, Plaintiff-Appellee, v. Frank BLOOM and Ralph Mikorey, Defendants-Appellants. Nos. 2121, 2122. Court of Appeals of New Mexico. *926 Toney Anaya, Atty. Gen., Ralph W. Muxlow, Asst. Atty. Gen., Santa Fe, for plaintiff-appellee. Dahl L. Harris, Rosenberg & Harris, Albuquerque, for defendants-appellants. HENDLEY, Judge. Bloom was convicted of possession of marijuana contrary to § 54-11-23(B)(3), N.M.S.A. 1953 (Repl. Vol. 8, pt. 2, 1962, Supp. 1975), aggravated assault upon a police officer contrary to § 40A-22-21(1), N.M.S.A. 1953 (2d Repl. Vol. 6, 1972) and escape from the custody of a peace officer contrary to § 40A-22-10, N.M.S.A. 1953 (2d Repl. Vol. 6, 1972). Mikorey was convicted of the same count of possession of marijuana and escape from custody charges, and also of battery upon a peace officer contrary to § 40A-22-23, N.M.S.A. 1953 (2d Repl. Vol. 6, 1972). Both defendants appeal asserting: (1) the trial court erred in refusing to suppress the marijuana seized because the seizure was a result of an illegal stop, arrest and seizure; (2) the police officer was not in the lawful discharge of his duties when he arrested the defendant; and (3) the marijuana conviction should be reversed for failure of the state to disclose pursuant to Rule 27 of the R.Cr.P. Defendants' motion to suppress was on the grounds that the "stop, search, seizure, and arrest was made without the necessary probable cause." The following testimony is taken from the motion to suppress hearing and is taken solely from Patrolman Williams' testimony. We set forth the testimony as reported as any attempted summary would be unfair. At approximately 3:00 p.m. on January 27, 1975 Patrolman *927 Williams, New Mexico State Police was conducting a road block checking driver's licenses and registration certificates. Direct examination of Williams by the state. "Q Okay, now, would you tell us what you were set up or instructed, or what you were actually doing out there in making the checks, how you conducted the checks, and so on. You stated you were looking for driver's license, stolen cars, marijuana, all of it, but what were you actually doing then in looking for these things, the next car that came? "A That's what I was looking for. "Q Okay. All right, lets take the next car that you said you checked. What did you do with reference to that car? "A Driver's license-registration, like I said. I don't remember what car it was or who it was or I don't even think I searched it, but I might have. I don't know, I mean searching, open the trunk and look in it, I don't call that searching. "Q Okay, have you ever opened anyone's trunk and looked in their trunk without asking their consent? "A No, sir. "Q Or at least whether it's a valid search or not, that you felt there was reason to make such a search? "A I would have no reason to search it if I didn't think I had a valid reason. "Q Then with reference to that car that you had checked out, go ahead and tell us again, chronologically, the way you remember it happening, up to the time the vehicle in which the def

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1,334,130

0

CommonCrawl

11

19

endant, Mikorey, was driving came by. "A Well, I just flagged them down and checked their driver's license. Mikorey, he was driving. I asked him for driver's license and registration and he handed me a driver's license and a rental contract. "Q All right, at that point was there any conversation about it being a rental car? "A No, sir, I could see that with the contract. "Q All right. "A I told him to pull over to the side, then I had some more traffic backed up, I think, and I waved them on by, probably checked one more, two more cars, I don't know, you know, driver's license, registration. "Q Okay, and as you approached the window this time, do you recall what was said by you and by the defendant? "A Yeah, I asked Mr. Mikorey, I asked him what he had in the trunk. "Q Okay, why did you ask him that? "A Why? Cause I suspected him of hauling marijuana. Why at that point? "A Well, I could, I thought I could smell it. I didn't know for sure if I could smell it or not. I smelled what appeared to be marijuana, but I didn't know. "Q Did you observe anything about the automobile? "A Well, yes, it was heavily loaded, had a bunch of big paintings and stuff in the back seat, you know, which could have fit in the trunk. "Q Okay, and you asked him then what he did have in the automobile? "A Yes, I asked him, I said, what he had in the trunk of the car. "Q And he answered, to the best of your recollection, by what? "A Luggage, clothes. "Q And what did you do then? "A I said, `Do you mind if I take a look?' [in the trunk] "Q And how did he respond? "A He said, `No.' So he got out of the car, walked around to the trunk, started to open it, and I told him, I said, `You realize you don't have to open the trunk.' And he wanted to know why I wanted to look in *928 there, and I told him that we was looking for marijuana, and I said, `We could go to town and get a search warrant,' whatever he it would probably be better for him if we did. "Q If you did what? "A Went to town and got a search warrant. "Q All right, did you, up to that point, had you made any well, had the defendant asked what would happen if he did not had you made any statements as to what would happen if he did not let you look in the trunk, anything of this nature? "A No, he never denied me that I couldn't look in the trunk. "Q Okay, so the trunk then was opened. Who opened it? "A Mikorey. "Q And what happened once the trunk was opened? "A Okay, I asked him what he had in the suitcases and he said, `Clothes,' and I said, `What do you have in the gold suitcase?' which was setting on top, and he said, `Nothing.' I said, `Would you open it?' He opened, he pulled it out of the car first and set it on the ground. "Q Okay, was did he make any statement when you said, `Would you open it?' did he make any statement or "A No, he didn't. "Q shake his head? "A He didn't want to open it, but he didn't make any statements or anything. He hesitated, and so he picked it back up and set it in the trunk of the car, and I said, `Are you going to open that for me?' And he said, `Okay.' So he opened it and there was some marijuana residue in there. "Q All right, anything else in the trunk other than the marijuana, or substance you believed to be marijuana? "A Yes, sir, I think there was two more suitcases, I believe, and a green, I don't remember what color it was, I think it was green trunk, footlocker. "Q Okay, but was the gold suitcase, was it empty other than the residue that you have described? "A Yes

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1,334,130

1,024

CommonCrawl

10

8

, sir. "Q And approximately how much residue when you, when we talk of residue, how much are you talking about? How much did you see in that gold suitcase? "A Not very much, you know, just a little bit on the bottom. "Q All right, not very much. Can you "A Well, like "Q be a handfull? "A Like a baggie full, or something. "Q As much "A I don't know if it was that much. Approximately a baggie if it was put together? "Q All right, upon the trunk being opened, did you receive any other essential sensation, anything come to your attention upon the trunk being opened? "A Sure. I could smell the marijuana from the trunk. "Q Okay. "A I knew it wasn't that what I smelled in that suitcase, I knew it wasn't that. "Q Okay, so when you, in the trunk, what I refer to as the Mikorey automobile, there was an odor, a definite odor that you recognized. "A Yes, when the trunk was opened." Cross-examination of Williams by defendants. "Q Okay, now, at the time that you stopped the Mikorey vehicle, did you have any reasonable cause to believe that that vehicle was unsafe or not equipped as required by law? "A No, I knew it was hauling marijuana, or something, there was something wrong with it. *929 "Q Okay, did you have any reason to believe that its equipment was not in proper adjustment or repair? "A No, I'm not a mechanic. "Q Okay, did you have any reason to believe that the driver did not have a valid license or registration? "A That's why I asked him, to see if he did have. "Q I see. Did you have any reason to believe that the automobile was stolen? "A No, I knew it was a rent car, a rental car. I suspected it, being a rental car. "Q Then why did you stop it? "A Why did I stop him? "Q Yeah. "A Because I figured he was hauling marijuana. "Q This is before you, before you even approached the car? "A Yeah. "Q Now, you said that you do not search all the cars unless you have reason to, right? "A Right. "Q And that day did you search some of the other cars? "Q I see. What were the reasons that you searched those other cars? "A Like one I thought was a stolen vehicle, which I had run it through on the computer, but it come back that it wasn't stolen, but like California, they don't enter their vehicles until 24 hours after they have been missing and they can be further than here in 24 hours and not ever be entered in the computer, and I check them, see if their spare tire and stuff are in there. You know, usually, somebody steals a car, they got no money, so they take the spare tire out and jacks and sell them. "Q Well, did you have any reason to believe that any of the cars that you searched were, in fact, stolen? "A Yeah, I just said I did. "Q Okay, what led you to believe that they might have been stolen? "A By the way the people act, by the car they are driving. You take a `skroag' driving a Lincoln Continental, a ten thousand dollar car and he don't even have shoes to put on, something wrong. "Q A what? What did you call "A Hippie, skroag, whatever. "Q (Continuing by Mr. Rosenberg.) Did you encounter any vehicles like that that day? "A Oh, yeah, I encounter a lot of them. "Q Did you stop them and search them? "A Oh, some of them I did. I can tell whether they are hauling dope, usually. "Q So, then the reason that you signalled to Mr. Mikorey to stop at that roadblock is because you suspected he was hauling dope? "A Uh huh. "Q And what was it about that car, its appearance as it approached you that led you to believe it was hauling dope? "A Rent car. Nearly every car we pick up hauling marijuana is a lease vehicle. "Q

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1,334,130

2,048

CommonCrawl

10

8

I see. Do you every encounter any leased vehicles that don't have marijuana? "A No, I haven't. "Q Or do you just stop the lease cars that have marijuana and let the lease cars that don't have marijuana go by? "A Well, yeah. Why would I want to stop the ones that didn't have marijuana? "Q What was it about this car that led you to believe that it was a lease car before you stopped it? "A I can tell a lease car. "Q What is it about a car that "A Well, all of them has got a little sticker in the window, and some of them has got them up behind the mirror or on the bumper. "Q I see. And where did this car have its sticker? *930 "A I think it was on the left or right side of the windshield up at the top. "Q And what did it say? "A It's just got numbers on it. "Q And that's what led you to believe that it was a rent car? "Q And that it was hauling marijuana. "A Yes, sir. That, and then the two people in the car. "Q What was it about the two people in the car? "A They just looked like dope haulers. "Q Okay, what do dope haulers look like? "A Just like that. "Q Would you tell the Court, would you describe to the Court what their appearance was on the day in question that led you to believe that they were dope haulers. "A I just told you. "Q What was it? "A Well, they just look like dope haulers. "A I got my own way of telling. "THE COURT: How would I know what to look for if I were looking for a dope hauler, Mr. Williams? "THE WITNESS: Well, your Honor, you would have to go through the State Police school and be out on the highway and know, you can tell these people. I mean, you have to do it with experience, you just, you couldn't just jump out there say that guy, I think, is hauling dope. "THE COURT: Go ahead. "Q (continuing by Mr. Rosenberg) When in your State Police school did they tell you how to identify dope haulers? "A No, like I said, it comes with experience. "Q I see. Was it their age? "A No, I didn't know how old they was. "Q Okay, was it their length of hair? "A No. "Q Was it the clothes they were wearing? "A No. It was by the way they acted. Like I said, I got my own way of telling which you wouldn't have. "A You know, I can't explain it to you. "Q So you, you knew before that car even came to a stop, you felt in your own mind it was hauling "Q dope? "A I had a good idea it was when I found out it was a rent car, lease car. "Q And there was something about the people in the car that you can't really describe to us that you knew? "A Sure. "A Nervous. "Q Who was nervous? "Q He was nervous? "A I never did talk to Bloom at the initial contact. "Q What would you have done if Mikorey hadn't let you look in his trunk? "A What would I have done? "A I would have probably brought him to town and obtained a search warrant. "Q Did you tell him that? "A No, he never did tell me I couldn't look in there. "Q Okay. What purpose were you there originally on the highway, for what purpose were you there originally on the highway? "A Like I said, we was checking for stolen cars, driver's license, registration checks, equipment checks, marijuana. "Q Just "A Pills, we pick up a lot of pills. "Q I see. Just more or less anything you could find? "A Anything that's illegal. *931 "Q That you could find. "A Yeah. We usually find it, you know, if it's illegal. "Q In other words, that was the purpose that you established this road

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1,334,130

3,072

CommonCrawl

4

1

block. "Q Now, after Mr. Mikorey gave you his driver's license and registration, was there anything about those that appeared to be in violation of any law or statute, Motor Vehicle Code? "A No, except Mr. Mikorey said the lease contract had a due date on it and it didn't, it was an indefinite contract." Re-direct examination. "Q Okay, is this a factor in your conclusion that this, as you stated, figured he was hauling marijuana? Is the rental car existence, is that a, a factor? "A Yes, sir, because they rent these cars. That's the way, this way we can't confiscate them. "Q All right, based on your experience, then, that's a very common occasion for marijuana to be hauled in rental cars. "A Yes, sir, that's in, anybody picks up marijuana, most of the arrests are made out of rental vehicles. "Q Okay, now, you mentioned in your direct examination the fact that the car was heavily loaded in the rear. Is that a factor? "A Well, it was loaded, it wasn't heavily loaded. I mean it wasn't setting down on the ground, but I could tell there was something in the trunk, either that or he had real bad shocks, one of the two. "Q Okay, and you have also mentioned seeing clothes and pictures and this type thing in the back seat. Is that one of the factors that you might put together with the others to justify some seeking out or further "A Well, I figured, you know, them pictures, they could have put them in the trunk. There had to be something in the trunk, where the pictures wouldn't go. I wouldn't think they would haul them in the back seat. "Q In other words, if they have marijuana in the trunk, they would have to put their clothes and other objects in the back seat? "A Yes, sir. "Q So all these combinations are factors, is that correct? "A Yes, sir. "Q Plus, you stated the way they acted when they see a police officer is am I quoting you right there, is that a factor? "A Yes, sir, they get nervous. "Q Okay, do you find that a normal tourist, say, upon being stopped by police officer gets nervous? Are you talking about something different, or can you elaborate a little? "A No. Like I said, lot of them don't get nervous if you stop them and give them a ticket, they don't get real nervous. May get a little mad, but they don't get nervous." Defendants' motion to suppress was based on the fact "... [t]hat said stop, search, seizure and arrest was made without the necessary probable cause to support the actions of Officer Williams." The trial court denied the motion to suppress and "... found that the arrest, search and seizure occurring on January 27, 1975, was not an unreasonable search and seizure as defined by the Constitution of the United States." Subsequently, defendants filed a motion asking the trial court to reconsider its ruling on defendants' motion to suppress together with a trial brief which reemphasized the fact that Patrolman Williams was "... selectively stopping vehicles based on past experience when he saw `scrods', `hippies', `longhairs' and rental cars, etc... ." The motion to reconsider was also denied. We first consider the basic authority of Officer Williams to conduct a driver's license and vehicle registration check. The two following statutory sections are pertinent. Section 64-3-11, N.M.S.A. 1953 (2d Repl. Vol. 9, pt. 2, 1972) states in part: *932 "... Every such registration evidence or duplicates thereof certified by the division shall be exhibited upon demand of any police officer." Section 64-13-49, N.M.S.A. 1953 (2d Repl. Vol. 9, pt. 2, 1972) states: "... License to be carried and exhibited on demand. Every licensee shall have his operator's or chauffeur's license in his immediate possession at all times when operating a motor vehicle and shall display the same upon demand of a justice of the peace, a peace officer, or a field deputy or inspector of the division. However, no person

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1,334,130

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CommonCrawl

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charged with violating this section shall be convicted if he produces in court an operator's or chauffeur's license theretofore issued to him and valid at the time of his arrest." Compare the cases of United States v. Cupps, 503 F.2d 277 (6th Cir.1974); Morgan v. Town of Heidelberg, 246 Miss. 481, 150 So. 2d 512 (1963); Murphy v. State, 194 Tenn. 698, 254 S.W.2d 979 (1953); Cox v. State, 181 Tenn. 344, 181 S.W.2d 338 (1944) and State v. Severance, 108 N.H. 404, 237 A.2d 683 (1968) and cases cited therein regarding statutes similar to New Mexico. No New Mexico cases have dealt directly with §§ 64-3-11, supra, 64-13-49, supra. See State v. Lewis, 80 N.M. 274, 454 P.2d 360 (Ct.App. 1969); State v. Slicker, 79 N.M. 677, 448 P.2d 478 (Ct.App. 1968). See also United States v. Fallon, 457 F.2d 15 (10th Cir.1972). However, in United States v. Jenkins, 528 F.2d 713 (10th Cir.1975) the court stated: "In stopping Jenkins' vehicle the patrolman was acting pursuant to 64-3-11 and 64-13-49, New Mexico Statutes Annotated. 64-3-11 provides that every owner of a vehicle shall exhibit his vehicle registration papers `upon demand of any police officer.' 64-13-49 provides that every driver shall display his driver's license `upon demand of a justice of the peace, a peace officer, or a field deputy or inspector of the division.' However, even though the patrolman in the instant case may well have been acting in accord with New Mexico law, his actions must still comport with the requirements of the Fourth Amendment to the United States Constitution... ." We further note that there is support for the statutory authority granted by footnote 8, in United States v. Brignoni-Ponce, 422 U.S. 873, 95 S. Ct. 2574, 45 L. Ed. 2d 607 (1975) wherein the court stated in part: "... Our decision thus does not imply that state and local enforcement agencies are without power to conduct such limited stops as are necessary to enforce laws regarding driver's licenses, vehicle registration, truck weights, and similar matters." Compare also United States v. Biswell, 406 U.S. 311, 92 S. Ct. 1593, 32 L. Ed. 2d 87 (1972) where the court held, with regard to inspecting records and a storeroom of a federally licensed gun dealer, that where regulatory inspections further urge federal interests and the possibilities of abuse and threat to privacy are not of impressive dimensions, the inspection may proceed without a warrant wherein specifically authorized by statute. We believe that the same rationale applies to the above quoted statutes. Here there is an urgent state interest involved. The New Mexico State Police Report for 1974, page 63, states that there is a motor vehicle theft in New Mexico every two hours and thirty-six minutes. It further states at page 9 that there was a total of 39,471 traffic accidents in New Mexico of which 10,463 were investigated by the State Police. The checking of drivers licenses will tend to protect the public in that it can keep many unsafe drivers off the highways. City of Miami v. Arnovitz, 44 So. 2d 78

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1,334,130

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CommonCrawl

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4 (Fla. 1959). In view of the foregoing, we hold that the above quoted statutes grant the police the unquestioned good faith right to detain motor vehicles for the purposes specified therein. Compare Commonwealth v. Swanger, 300 A.2d 66 (Pa. 1973) affirmed on reargument, 453 Pa. 107, 307 A.2d 875 (1973). *933 However, the actions of the police must be in conformity with the constitutional requirements of the Fourth Amendment. See Carroll v. United States, 267 U.S. 132, 45 S. Ct. 280, 69 L. Ed. 543 (1925); United States v. Jenkins, supra. When the detention permitted by the statute becomes a mere subterfuge or excuse for some other purpose which would not be lawful the actions then become unreasonable and fail to meet the constitutional requirement. Murphy v. State, supra; Morgan v. Town of Heidelberg, supra; Coston v. Mississippi, 252 Miss. 257, 172 So. 2d 764 (1965). Compare City of Miami v. Arnovitz, supra. In reviewing the record of the motion to suppress we have no doubt that the stopping of defendants' vehicle and requesting the driver's license and registration was merely an excuse to go beyond the sanctions permitted by the statute as viewed from the constitutional mandate. One cannot do by indirection that which is directly prohibited. We are unwilling to sanction such conduct. The detention, under the record of this case, was a mere subterfuge and cannot be condoned. The motion to suppress should have been granted. In so holding we are not avoiding the traditional standards of appellate review. State v. Bidegain, 88 N.M. 466, 541 P.2d 971 (1975). However, there are certain cases where the traditional approach would be closing one's eyes to the realities of the situation. We feel the present record presents such a case. The cold sterile record on appeal speaks with clarity and certainty as to the realities of the reason for the detention. Any other approach by us would be "... [a]phlegmatic detachment of such magnitude ... [which] boggles the mind." Mares v. State, 83 N.M. 225, 490 P.2d 667 (1971) reversing State v. Mares, 82 N.M. 682, 486 P.2d 618 (Ct.App. 1971). Lawful Arrest After Patrolman Williams discovered the marijuana he placed Mikorey under arrest and attempted to handcuff him. Bloom then got out of the car and came toward Williams and said: "What's going on?" Officer Williams told Bloom that he too was under arrest for possession of marijuana over eight ounces. As Officer Williams reached over to grab defendant Bloom's hand, Bloom jerked away. It was at this time that Bloom jerked Officer Williams' pistol out of his holster. Officer Williams grabbed for the pistol and Mikorey pushed the officer from behind and knocked him off his balance. Bloom then stepped back about four or five feet and told Officer Williams that he was going to kill him. Bloom then told Mikorey to get Officer Williams' radio mike and car keys. Mikorey then walked over to the police car, and pulled out the mike and took the car keys. Defendants Mikorey and Bloom then jumped into their car and drove off. The defendants were rearrested at a later time. There may be cases where "... in the lawful discharge of his duties . ." there is a distinct question apart from the validity of the arrest. State v. Frazier, 88 N.M. 103, 537 P.2d 711 (Ct.App. 1975). In the instant case whether the arrest was valid depends on whether the officer was "... in the lawful discharge of his duties... ." We first decide the meaning of "lawful discharge of his duties

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19

." The powers and duties of the state police are prescribed by statute. Section 39-2-17(a), N.M.S.A. 1953 (2d Repl. Vol. 6, 1972) states: "... They shall be conservators of the peace within the state of New Mexico, with full power to apprehend, arrest and bring before the proper court all law violators within the state of New Mexico." (Emphasis Ours) Possession of marijuana is a violation of the law. Section 54-11-23(B)(3), supra. Although we have held that the marijuana must be suppressed, because the search and seizure was the fruit of the illegal detention, we nonetheless hold that the arrests by the officer, after smelling and seeing the marijuana, was in the "lawful discharge of his duties." To hold otherwise would place the officer in the position of not being able to seize *934 obvious known contraband even though he was not lawfully in the area of the contraband. The remedy for the seizure is suppression. That, however, does not negate a lawful arrest under the facts of this case. The arrest was legal. But the convictions following such arrest would be based on nonadmissible evidence (the marijuana seized). Those convictions must be reversed. Escape from Custody of a Police Officer Section 40A-22-10, N.M.S.A. 1953 (2d Repl. Vol. 6, 1972) states in part: "... Escape from custody of a peace officer consists of any person who shall have been placed under lawful arrest for the commission or alleged commission of any felony, unlawfully escaping or attempting to escape from the custody or control of any peace officer." The issue here necessarily turns upon the question of "... who shall have been placed under a lawful arrest... ." As we have heretofore held the arrests were lawful. Thus, the defendants' convictions of escape from custody are affirmed. State v. Lopez, 79 N.M. 235, 441 P.2d 764 (1968); State v. Martinez, 79 N.M. 232, 441 P.2d 761 (1968). Having held the seizure illegal we do not reach defendants' third issue relating to disclosure. Accordingly, the convictions of both defendants of possession of marijuana are reversed. The conviction of aggravated assault upon a peace officer by defendant Bloom and battery upon a police officer by defendant Mikorey, and of escape from custody of a police officer are affirmed. IT IS SO ORDERED. HERNANDEZ, J., concurs. WOOD, C.J., dissenting in part and concurring in part. WOOD, Chief Judge (dissenting in part and concurring in part). The majority hold that the officer illegally stopped and detained defendants. I disagree. The officer's testimony is contradictory. As to the initial stop, the officer testified defendants' car was stopped because the officer figured defendants were hauling marijuana. The officer also testified that he was manning a general roadblock, checking driver's licenses, car registrations, checking for stolen cars, anything illegal. The evidence is clear that other vehicles were being stopped and checked. A Marine AWOL had been apprehended and was in the officer's car when defendants' car was stopped. As to having defendants pull off the road and wait, again the evidence is in conflict. The officer indicated this was done because defendants looked like dope haulers and the officer "figured" marijuana was being hauled. On the other hand, the officer testified he was suspicious that marijuana was being hauled because the car was a lease car, the way the car was loaded, the nervous way the defendants acted and because the officer thought he smelled marijuana, although he was not sure. As to the opening of the trunk, the evidence is again contradictory. The officer's testimony that Mikorey consented is not directly contradicted. However, the context of the officer's testimony would permit the inference

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_Emotional management is a vital life skill to learn. It is such a challenge for most people to maintain an even emotional keel throughout the course of life. Often, the imbalance becomes great enough to be called depression._ Transforming Depression _is an excellent tool. It presents a wonderful mix of compassion, science and personal stories to teach emotional management techniques that are easy and backed by hard science. We as care providers should read this book to better understand ourselves and our patients. Patients should use this book as an extension of therapy, reviewing it as they stretch and grow out of the darkness. It's not just another self help book!_ —Wendy Warner, MD, FACOG, president of the American Board of Holistic Medicine and founder and medical director of Medicine In Balance, LLC _Using the HeartMath tools in conjunction with the emWave technology has offered a sense of relief for Duke Medicine's oncology inpatient population. Patients have reported not only a reduction in their amount of perceived stress, but an overall lifestyle change has been achieved. They have learned to change the way they view their stressors, resulting in a reduction of depression symptomatology. HeartMath tools are the only ones I have used that continue to assist the patients long after their discharge—a gift that keeps on giving._ —Kristy L Everette, LRT/CTRS, oncology recreation therapy coordinator at the Duke Comprehensive Cancer Center at the Duke University Medical Center _I love the profound work that HeartMath is doing and I'm grateful for their important contributions to society. They have identified the real power of the heart._ Transforming Depression _is very effective—it helps people remove the blocks they couldn't address before and bring more peace to their lives._ —Marci Shimoff, author of _Happy for No Reason_ and coauthor of _Chicken Soup for the Woman's Soul_ _HeartMath's potential for healing mental health issues continues to amaze me! After many years of using HeartMath in my psychotherapy practice, the tools in this book continue to prove extremely effective in working with struggling and depressed youth, many of whom are living in dire situations. My clients have demonstrated an overall improvement in functioning, and a sharp decrease in depression symptoms. Best of all, my clients are in charge of the process of transformation and they use HeartMath's skills every day in their lives no matter what their life circumstances are!_ —Steve Sawyer, LCSW, SAC, CCS, APSW, CSIT, licensed psychotherapist and substance abuse counselor _This HeartMath solution is very effective for treating depression. By learning how to focus on the heart and perceive more from the heart, patients with depression see the possibility of how to change their feeling and thinking—the core of their problem. This is a very useful book for both patients and professionals._ —Charly Cungi, MD, physician in private practice in Rumilly, France _In my many years of teaching physicians, nurses and patients how to manage their emotions, I have found no tools more effective than HeartMath. As depression has a significant impact on health, everyone should pay attention to this book._ —Lee Lipsenthal, MD, ABHM, former medical director of the Ornish Heart Program and founder of Finding Balance in a Medical Life _Childre and Rozman provide a remarkably clear and succinct explanation for the growing impact of depression on our mental and physical health. Although their proposed interventions will take practice, the case histories are provocative, their practical advice is invaluable, and the supporting evidence is compelling._ —Paul B. Hofmann, Dr.P.H., president of Hofmann Healthcare Group and former director of Stanford University Hospital and Clinics and executive vice president and chief operating officer of the Alta Bates Corp. _For a long time, we doctors have known that depressed patients tend to have more heart disease and vice versa. Psychiatrists and other specialists are becoming more and more aware of the necessity to pay attention to this fact in treatment as well as prevention strategies. I find_ Transforming Depression _a promising approach to self-help for patients with depressed feelings or patients who are under life stress. The focus on heart-related processes can be of high clinical significance._ —Dr. Christina M. van der Feltz-Cornel

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is, psychiatrist and epidemiologist with the Netherlands Institute of Mental Health and Addiction _HeartMath leads the field again in providing an approach to depression that guides us beyond the conventional, reductionistic, neurobiological approach (anti-depressant medication)._ Transforming Depression _provides options that work with the body (and mind and spirit) in assisting people to identify and engage in powerful self-regulation skills to re-balance the body and autonomic nervous system, re-connect with heart and spirit, and re-establish a natural state of happiness and health. I recommend it highly!_ _—Timothy Culbert, MD, FAAP, developmental/behavioral pediatrician and medical_ director of the Integrative Medicine Program of the Children's Hospitals and Clinics of Minnesota _Childre, Rozman and the researchers at Heartmath continue to be at the forefront of our understanding of the power of the body to heal the mind. In twenty-three years of treating thousands of patients with anxiety and depression I have yet to encounter a more powerful and user friendly technology. Psychology and psychiatry owe a debt of thanks to Heartmath for helping us find a path through the challenges of today's world._ —Christian R. Komor, Psy.D., founder of the OCD Recovery Centers of America and author of _The Power of Being_ Transforming Depression _offers a revolutionary approach of simple heart coherence exercises, backed up by cutting edge research that provides an effective solution for the modern depression epidemic. It demonstrates how HeartMath techniques can reset dysfunctional patterns in the emotional response system of the body. In every culture and religion the heart is known to be the center of the spirit, and of love, care, appreciation, kindness and compassion. This has been validated by scientific research outlined in the book. We now know that the heart is more than a pump; it has a brain, it is a hormone producing gland, and its electrical field synchronizes the rest of the body—including the brain and especially the emotional brain. This book is a wonderful antidote to the dominant paradigm of drug therapy for depression, which has failed to deliver a solution to the problem. Ordinary people can pick up this book, which is written without obscure tribal psychological language, and empower themselves to develop mastery of their depressive condition by practicing the tools and techniques provided._ —Patrick G. Coll, MD, MB, FRCPC, clinical assistant professor at the University of Calgary Department of Psychiatry. _Heart rate variability biofeedback (HRVB) is a relatively new method that helps people to stimulate some of the body's own homeostatic reflexes, and thus appears to enable the body to control a variety of emotional and physical disorders, particularly those that are affected by stress. This book describes an approach to HRVB developed by people at the Institute of HeartMath, in which HRVB is combined with techniques of emotional imagery and retraining to treat depression and other negative emotions. This use of emotional imagery is consistent with findings that induction of positive emotions, such as self-acceptance and appreciation, increases heart rate variability, while simultaneously decreasing depression, anger, anxiety, and other negative emotions. There is ample evidence that heart rate variability is diminished in states of depression. Several studies from my laboratory have shown large decreases in depression when people practice this method over several months. Depression is a widespread illness that causes misery to millions, out of proportion to the more transient sadness that inevitably accompanies troubling life events that affect us all. People who suffer from it will find useful information in this book that may help them to control this debilitating problem._ —Paul Lehrer, Ph.D., past president of the Association for Applied Psychophysiology and Biofeedback and professor of psychiatry at the University of Medicine and Dentistry of New Jersey—Robert Wood Johnson Medical School in Piscataway, NJ (Dr. Lehrer's remarks are solely his own and do not imply an endorsement of this book by UMDNJ.) Transforming Depression _shows a new application for the by-now familiar HeartMath tools. Many of us in the field of psychiatry have used HeartMath tools with anxiety and its various manifestations such as OCD, phob

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ias, and post-traumatic stress disorder. This book addresses the use of the tools in depression. The authors make clear the various kinds of depression and the other important biological and psychological treatments available. The tool, Notice and Ease, provides a valuable way to honor any feeling state before using the emotion-shifting Power of Neutral and Quick Coherence tools. Valuable guidance concerning lifting longer term depression should be a helpful addition to other cognitive-behavioral treatment regimens. In important ways, HeartMath Tools contribute to a new discipline, mindfulness-based CBT. This contribution should inform practitioners and sufferers alike."_ —Walter Todd Davison, MD, training and supervising psychiatrist with the Wisconsin Psychoanalytic Institute and the Chicago Institute for Psychoanalysis and author of _Trust the Forc_ e and _Life After Psychotherapy_ _The professionals at HeartMath have done it again._ Transforming Depression _is yet another powerful resource for health care professionals to assist clients change their unhappy, stressful and overwhelmed lives into authentic lives filled with positive emotion. In my work with breast cancer patients, the effects of HeartMath techniques have been remarkable._ Transforming Depression _is yet another invaluable component to the body of scientific literature that can be used to empower these women and allow them to change their lives._ —Diane Groff, Ph.D., LRT/CTRS, licensed recreational therapist, assistant professor at the University of North Carolina at Chapel Hill, and codirector of the Get REAL & HEEL Breast Cancer Program _Heartmath is a refreshing alternative to the prevailing view that to get free of depression we must either take medication or talk (and talk, and talk!) our way out of it. My clients in many countries report that Heartmath offers valuable tools for clearing current depression and other negative emotions as they come up. They use these tools as stand-alone self-help practices, and also to optimize the effect of innovative trauma-based treatments such as EMDR and the energy psychotherapies._ —John Hartung, Psy.D., codirector of the Bodymind Integration Institute of Singapore and author of _Reaching Further_ Transforming Depression i _s an effective easy-to-read book explaining the effects of stress on health. It eloquently presents the highly effective HeartMath techniques to achieve heart/brain coherence in a way that can be easily applied by all. Definitely a worthwhile read!_ —Eric I. Hassid, MD, medical director of the Institute for Restorative Health, board certified in neurology by the American Board of Psychiatry and Neurology, and member of the American Academy of Neurology Publisher's Note _This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance or counseling is needed, the services of a competent professional should be sought._ HeartMath, Heart Lock-In, and Cut-Thru are registered trademarks of the Institute of HeartMath. Quick Coherence and emWave are registered trademarks of Quantum Intech, Inc. Notice and Ease, Power of Neutral, and Attitude Breathing are registered trademarks of Doc Childre. Distributed in Canada by Raincoast Books Copyright © 2007 by Doc Childre and Deborah Rozman New Harbinger Publications, Inc. 5674 Shattuck Avenue Oakland, CA 94609 www.newharbinger.com All Rights Reserved Acquired by Catharine Sutker; Cover design by Amy Shoup; Edited by Elisabeth Beller * * * Epub ISBN: 9781608825196 The Library of Congress has cataloged the print edition as: Childre, Doc Lew, 1945- Transforming depression : the Heartmath solution to feeling overwhelmed, sad, and stressed / Doc Childre and Deborah Rozman. p. cm. ISBN-13: 978-1-5722

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4-491-7 ISBN-10: 1-57224-491-7 1. Depression, Mental--Popular works. 2. Stress management--Popular works. I. Rozman, Deborah. II. Title. RC537.C467 2007 362.2'5--dc22 2007023354 This book is written with care and compassion, and is dedicated to anyone who is feeling hopeless, sad, and overwhelmed. Know that you are not alone. There literally are millions who feel as you do. Our message is that you don't have to resign yourself to a view that things are not going to get better. The world is going through a period of rapid systemic change and uncertainty. When change is happening faster than you can keep pace, it tends to cause overload and fear, and then the heart shuts down. Depression is an understandable result. It's hard to see light around any corner. Learning how to reopen your heart reconnects you with your spirit and can create new hope and possibilities where none seemed to exist. Our purpose is to provide you with tools and a step-by-step understanding of how to reconnect with your spirit to regain hope and inner peace. Many have done this, and it is our hope that this book will facilitate you as well. # Contents Foreword Acknowledgments Introduction chapter 1 Emotional Awareness: The Next Frontier chapter 2 The Planetary Shift chapter 3 Clearing Emotions as You Go chapter 4 The New Science of Emotional Transformation chapter 5 Understanding Stress-Induced Depression chapter 6 The Power of Intent chapter 7 Putting a Stop to Fatigue chapter 8 Lifting Longer-Term Depression chapter 9 Creating a Cut-Thru Practice Program chapter 10 Resolving Relationship Conflicts chapter 11 Releasing Emotional Identities chapter 12 Heart-Based Living Learn More About HeartMath Products References # Foreword The words "transformation" and "depression" make an apt title for this book, because they have major implications for redemption from depression. It is my belief that depression, like most natural reactions, has some purpose for occurring. It may be the only avenue by which some of us can grow into a greater destiny. Depression may accompany the growth that can come from sad situations, and it may also occur when we discover that the world does not meet our expectations. We become depressed when we see the world as unfair. Some of the time depression spurs us to action and change within ourselves. Just when we feel most isolated, we have to learn to discover the hidden strengths within ourselves. The personal journeys that take us above the paralysis of depression are often the most courageous events in a lifetime. They reveal the enormous capacities of the human spirit to embrace the power of transformation in the face of long odds and even to relish that challenge. By these acts of renovation of the soul, individuals actually become stronger. Right now, you may have a hard time imagining how depression can be a transformative experience. Most likely, when you are depressed, you really don't want to do anything. You have no energy to change the channels on the television and might even prefer to sit in darkness than to deal with the disturbances of noises and lights reflecting off the screen. You recognize that your friends and loved ones really are worried about you, and you might even attempt to humor them with a fake smile or make some effort to do something with them. But these activities take some effort, and usually you can't wait for them to end. What are the resources that can enable a person to emerge from the grips of depression? What accounts for the strengths and resiliency a person finds when depression is resolved? That is the purpose of this book: to give you skills so that depression can be understood as a transformational experience and not as a destructive disease that conquers the spirit. These are the critical steps that can actually infuse you with optimism and joy. Not only are the methods described based on longstanding research, but they are available for everyone to use. I have worked with depressed children as young as three and with depressed

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seniors as old as ninety-three, and these approaches are effective. And because they are heart-based, they are something all of us can share. There are hundreds of individuals whose life stories show how they have risen to their destinies as contributors to other lives. The paths suggested in this book are like journeys to knowing yourself and, most important, are things you can do for yourself. It is time to act. You have the right to be happy and peaceful, but in order to claim that right, you have to make a move. Make a promise to yourself that you will start today. —G. Frank Lawlis, Ph.D. # Acknowledgments We want to acknowledge the many people who have lifted themselves out of the depths of resignation, hopelessness, sadness, or despair by putting the concepts and tools in this book into action in their lives. Their success is evidence that people don't have to be mentally and emotionally bound by genetics, traumatic experiences, family upbringing, or societal influence. They have unleashed the transformative power of the heart and, by example, are providing hope to others that they can do the same. We also acknowledge the HeartMath staff, and the doctors, psychiatrists, psychologists, counselors, and coaches who are dedicated to using the HeartMath System with their clients. We appreciate Dr. Frank Lawlis for writing the foreword to this book and for his pioneering work with the Dr. Phil Show to demystify mental and emotional challenges that affect us all (or people we care about) at some point in our lives. We also thank Matt McKay, Catharine Sutker, and others at New Harbinger Publications; Dr. Rollin McCraty, director of research at the Institute of HeartMath; our reference editor Dana Tomasino at the Institute of HeartMath; our developmental editor Donna Beech; and our copyeditor Elisabeth Beller. Thank you all for your care and contribution to this work. # Introduction Everyone feels depressive symptoms from time to time. But these days, more and more people are suffering from a _low-grade depression_ that hangs on. Their day-to-day lives are made heavy from overwhelming, sad, anxious, or empty moods. Many people don't even realize they are depressed because they're so used to feeling this way. They think depression is something more extreme than the sense of resignation or hopelessness they feel. The dictionary describes depression as feeling pressed down, sad, gloomy, lower in spirits, dispirited; a condition of general emotional dejection and withdrawal; sadness greater and more prolonged than that warranted by any objective reason; a low state of functional activity. When these feelings are ongoing, they can result in fatigue and loss of energy, problems with sleep, irritability and anxiety, poor concentration, difficulty making decisions, loss of pleasure or interest in daily activities, weight gain or loss, and problems in relationship communications. It's important to realize that it's normal for healthy people to have these feelings and experiences at different times. But if these moods occur together and often, it has crossed over into a low-grade or a major depression. This book will show anyone how to reduce the length and recurrence of these moods. ## A Growing Epidemic of Low-Grade Depression Depression is now a leading cause of disability worldwide. Experts predict that by 2020, depression will be second only to heart disease as the most disabling condition in the world (Murray and Lopez 1996). Rates of depression have been doubling every ten years—especially in affluent countries. This trend has implications for physical health as well since depressed people have a much greater risk for other illnesses, including cognitive decline, cancer, and heart disease. A long-term study of 1,200 male medical students at Johns Hopkins School of Medicine found that those who experienced depression in school were twice as likely to develop heart disease fifteen years later (Ford et al. 1998). Clinical depression is also present in one of five people with coronary heart disease and in one of three with heart failure (Whooley 2006). The link between depression and heart disease is not a coincidence. Depression is a "dis-ease" of _heart_ , of emotions

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associated with heart. Of course, biological factors can contribute to depression. But depression is most often caused by an accumulation of unresolved stress and emotional issues that have tilted the body's biochemistry into a state of temporary or chronic imbalance. Unreleased minor and major issues that loom within the subconscious create an emotional _funk_ in the feeling world. Sometimes the funk is subtle. At other times, it's obvious. As these feelings fluctuate within the emotional system they hinder your capacity to feel connected to your real self. This, in turn, makes it harder for you to connect with others or experience quality and resonance in relationships. The accumulation of stress overload that many people are experiencing in today's world is contributing to a growing epidemic of anxiety and depression. As the speed of change in the world ramps up, time demands and pressures at work and in relationships intensify as well. Many people are struggling to keep up, trying to make sense of what's going on in the world and in their own stressful lives. The strain becomes a constant burden that eventually turns into a chronic state of low-grade depression. Stress and Depression The ventral right prefrontal cortex of the brain, associated with negative emotions and depression, appears to play a central role in how people respond to stress. Unlike many other brain areas, this part of the prefrontal cortex remains active long after the stressful situation is gone (Wang et al. 2005). So you can't just say, "Now, I'm going to turn the stress off." The prefrontal cortex as a whole is involved in planning, predicting, and forming abstract concepts, and stress overload can continue to negatively impact those functions. People who suffer from depression also tend to have elevated levels of the stress hormones cortisol and noradrenaline. Too much cortisol can lead to memory and learning problems, brain cell destruction, and depression (Kerr et al. 1991). When Harvard researchers exposed mice to a corticoid stress hormone for more than two weeks, the mice took significantly longer to emerge from their small dark compartments into a brightly lit open space than they had before exposure. (This is a classic indication of anxiety in animals.) They appeared more fearful and less willing to explore a new environment (Ardayfio and Kim 2006). Another study found an exaggerated inflammatory response to stress in men with major depression. This may help explain why conditions such as heart disease, cancer, and diabetes often go hand in hand with depression. The study's authors suggest that the increased inflammatory response seen in depressed patients could be due to changes in increased sympathetic nervous system responses and altered cortisol regulation (Pace et al. 2006). Depression and Heart Health The HeartMath tools in this book help bring the autonomic nervous system into a healthier state of increased balance and synchronization. Your _autonomic nervous system_ (including both sympathetic and parasympathetic nervous systems, discussed in chapter 4) controls 90 percent of your body's involuntary functions. Because your autonomic nervous system is responsible for regulating your hormonal system, immune system, digestion, elimination, sleep, and just about everything that automatically happens with your glands and organs, a healthy functioning autonomic nervous system is absolutely vital to your health and well-being. Much of the research underlying the HeartMath tools and techniques measures _heart rate variability_ (HRV) since it is such an important indicator of autonomic nervous system function. When people become depressed, they begin to feel their world closing in. As things begin to overwhelm them, they feel less flexible and adaptable. Their hearts undergo the same experience. "Reduced HRV" is the term for a heart rate pattern or heart rhythm pattern that does not have the flexibility and adaptability it once had. HeartMath research shows that a healthy HRV can be restored and many types of depression lifted through the use of HeartMath tools _._ ## Medical Costs of Depression and Stress The Health Enhancement Research Organization (HERO) conducted a three-year health-risk and medical-cost study with 46,000 people from twenty-two companies and government organizations (Go

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etzel et al. 1998). The study showed that people who reported persistent depression had 70 percent greater medical costs than those who reported not being depressed. After depression, uncontrolled stress resulted in the second greatest medical costs. Almost 20 percent of the people reported that their stress felt uncontrollable. Their annual medical expenses were 46 percent higher than those of people who were not stressed. Stress was also found to be a significant predictor of cardiovascular disease in women, which is the number one killer of women. Stress contributed to 7.9 percent of cardiovascular disease costs—more than smoking or obesity! Overall, the people who were both depressed and stressed had medical expenses 147 percent higher than others. This figure is radically higher than the health hazards we hear about more often, such as lack of exercise, smoking, and high blood pressure. In comparison, the increase in medical costs for those health hazards was minor. A sedentary lifestyle resulted in a 10 percent increase in health costs; smoking cost 14 percent more than nonsmoking; and high blood pressure cost 12 percent more. The cost of depression and stress was more than ten times greater than each of these other factors. ## HeartMath Interventions HeartMath biomedical research and studies conducted in hospitals, major corporations, and governmental agencies indicate that emotional states, stress levels, and many chronic diseases can be significantly improved and a lower-risk profile sustained through use of HeartMath tools and techniques (for example, Barrios-Choplin, McCraty, and Cryer 1997; Luskin et al. 2002; McCraty, Atkinson, and Tomasino 2003; for a listing of research studies on the tools of the HeartMath System, see www.heartmath.org/research/research-publications.html). HeartMath tools give you the capacity to empower yourself. In this book, we use the term "empowerment" to describe mental and emotional self-management in the midst of stress. This power gives you the capacity to become more aligned with the truth in your own heart. Heart empowerment leads to a transformation in your perceptions, mood, and health. Heart empowerment does not exclude a higher power that is within anyone's belief system. It actually brings people closer to their spiritual source through a process of personal management and connection with the heart. When people are overloaded with stress, it's hard to connect with anything or anyone, whatever they believe in. This alone can lead to depression. In many cases, depression has resulted from people's hearts trying to tell them something when they weren't listening. Learning how to manage your emotions in the midst of stress makes it easier for you to be in alignment with your deeper heart and spirit. ## The Heart and Spirit Connection Almost every recorded culture and religion has referenced spirit as a source of power, love, and intelligence. But the different ways that people and religions interpret "spirit" have spawned overidentification with and "overattachment" to their interpretations, leading to ongoing separation, conflicts, and wars. Spirit connects to the body through the heart, mind, emotions, and cells. But it's through the heart that people find their main trunk line for their individual connection to spirit. This is because more spirit comes in through _core heart feelings_ of love, care, appreciation, kindness, and compassion. As we'll be discussing in chapters 4 and 5, the heart is designed to receive and generate core heart feelings, which benefit health and well-being and relationships. Core heart feelings draw in _heart intuition_ —what people call the "still, small voice" of the heart. HeartMath tools help people reconnect with their core heart feelings and intuitive heart intelligence. More than ever before, humanity is ready to understand the role of the heart in emotional dynamics and behavioral change. It's through the heart that people evoke the meaningful intent that is needed to transform depression. When we say "meaningful intent," we don't imply just willpower or mental effort. People can't just turn emotions around with the mind or clear deeply ingrained feelings or beliefs that haunt them from incidents in the past. That type of transformation takes another power of intent that has to be drawn from the heart. You can't pray,

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affirm, talk, or rationalize feelings and beliefs away. You have to restore your missing connection with your heart. As you practice the HeartMath tools for emotional management, you will experience reduced stress, more heart intelligence, greater flexibility, and more spirit. One of the main purposes of emotions in nature's design is to provide a means of expression for uplifting qualities of spirit, like love, compassion, appreciation, kindness, and joy. But because heart intelligence isn't highly developed in most people, the mind's overidentifications and beliefs more often direct emotional energy to be expressed in frustration, blame, anxiety, and depression. To unfold heart intelligence, people have to take responsibility for their emotional energy management. Until the emotions are regulated, even the most helpful insights cannot be translated through the nervous system and integrated into people's attitudes and lives. That is why regulating one's emotional nature is the next frontier for transforming depression in these fast-paced times. In this book, we will give you a step-by-step process to do this. Chapter 1 # Emotional Awareness: The Next Frontier For the vast majority of people, living is _feeling_. Imagine spending time with a loved one, or sitting in a beautiful spot in nature, or listening to your favorite music, or watching an exciting sports game without any connection whatsoever to your emotional experience. Feelings allow you to experience the textures of life. They are such a natural part of human existence that people often take them for granted. A life without feeling is a terribly empty place. In fact, when your feelings are numb or suppressed, you're just surviving in a mechanical way. That's why they call it "going through the motions" when someone is shut down emotionally. With no emotion to fuel your actions, everything feels pointless and without meaning. Young or old, people shut down feeling as a defense mechanism when emotional distress becomes too much. _Not_ _feeling_ often seems the least painful alternative. When you don't understand the purpose of feelings or how to interpret them, life can become very confusing. You may get stressed, angry, anxious, sad, and then overreact with judgment and blame toward yourself or others. You may end up feeling shut off from people and choosing to withdraw into loneliness. When anxiety or sadness is ongoing, it builds a state of emotional density that filters out some of your normal textures in life—the sparkle you feel with family or friends, your enjoyment of nature, the moments of inspiration, and the satisfaction you get from your daily activities. Eventually, anxiety or sadness can significantly diminish your rewarding experiences and lead to a chronic feeling of dullness. Depression sets in as your emotional connection to others is gradually reduced to a flat line—a dead zone, without any feeling of purpose or meaning. For some, depression plunges them into a dark hole of despair. ## Understanding Depression Have you ever thought about the word "depression"? It implies something pressing down on you emotionally. No wonder this creates sadness, difficulty in thinking and concentrating, and feelings of dejection and hopelessness. These are all symptoms of depression that cause a lowering of vitality and functional activity. Before long, fatigue sets in. Depression has many contributing factors. A number of physical conditions can make you more vulnerable to depression. Some people have a genetic predisposition toward pessimism and sadness. Depression can be brought on by hormonal, neurological, or other physical changes. Serious medical conditions like chronic pain, heart disease, cancer, or HIV can also contribute to depression, partly because of the emotional stress they evoke. In other cases, depression is caused by the drugs used to treat medical conditions. Ultimately, depression can make health conditions worse since it weakens the immune system and can make pain harder to bear. Dramatic global changes are happening today at a faster rate than ever before in human history. The speed of these changes is contributing to the largest rise in numbers of people experiencing depression today. Many people feel so much pressure and anxiety about the future that it puts them in a state of overload. When your emotions can't keep up with everything, your emotional system jams up and then signs off in resignation. When you sign off on your creative life force, it quickly results in depression and a host of

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other ailments. Ongoing depression causes biochemical and neurological imbalances that affect the way you feel about yourself and the way you think about things. A state of _dis-ease_ keeps stress signals turned on between your heart and brain, which alters the neurotransmitters and hormones getting released in your body, affecting your perceptions and moods. If those stress signals and neurochemical changes become continuous, your brain thinks this is your new normal state and resets itself to _lock in_ the pattern. Then no matter what you do, it's hard to feel better. You may suffer silently; reach for solace from friends, religion, or self-help methods; or try therapy or medications. You may bury your distress with overwork or stimulants. But the depression won't release—until you _set a new pattern_. Three Types of Depression Doctors have classified three types of depression: major depression, bipolar disorder, and low-level depression (or dysthymia). If you feel that you are in a dark hole and can't see your way out or if you find yourself caught up in frequent crying spells or suicidal thoughts, you are suffering from major depression. It's important that you see a qualified medical professional to get help immediately. If you are having suicidal thoughts, call your local crisis hotline or 911 and ask them to direct you to that hotline. If you have bipolar disorder—indicated by wildly swinging mood changes, from manic to depressive states—it's also important that you seek medical treatment. If you don't know where to go for help, call your local mental health center or visit the National Institute of Mental Health website at www.nimh.nih.gov. If you are reading this book because a family member or friend is depressed, it's important that you encourage him or her to see a competent medical professional to determine the type of depression and treatment needed. This book can help you better understand your friend or loved one. It's written to be an adjunct treatment for depression. We have tremendous compassion for those suffering from major depression or bipolar disorder. The main purpose of this book, however, is to help people recover from and prevent the most common type of depression—known as low-level depression. If it goes untreated, it can turn into a major depression. Low-Level Depression Many people either don't recognize or won't admit that they have an ongoing, low-level depression. They may believe they are just pessimistic—thinking that life isn't going to get better. Particularly if they have grown up around depressive people, they may think that being down in the dumps much of the time is normal or just part of their personality. This is not the case. Low-level depression is characterized by frequent down moods and confusing thoughts. It isn't just a passing bleak mood. You may find yourself always negatively projecting the worst outcomes and believing your own thoughts, constantly brooding about what you could or should have done, then feeling bad or guilty that you didn't. You may even think you're going crazy. Low-level depression is not something you can just pull yourself out of with positive thinking. These mental and emotional attitudes—along with their accompanying biochemical and neurological imbalances—took time to build up. It will also take some time to bring them back to balance. But it doesn't have to take as long as it feels like it will take. That's the hope of this book. New scientific research along with a new understanding of how emotional energy works shows that you _can_ transform depression. New tools are available to help you reconnect with the positive, regenerating textures of life and regain the hope and clarity you have lost. Allison is living proof of this. Here's what she wrote: Last spring, before I started using the new HeartMath tools, I felt sad, depressed, confused, and defeated most of the time. I could not truly enjoy my daughter or my fiancé or the good in life. It felt like it was only a matter of time before everything would come crumbling down. After I started using the HeartMath tools, I realized I was no longer a victim. It wasn't

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some sort of magic pill that made things better all at once, but practicing the tools ignited something like a magic flame burning inside of me. The more I look at it, the stronger it gets. And the most wonderful thing about it is—it's mine. No one but me truly controls it. I could go on and on about how these tools have changed my life. I have become the mother, wife, and person I have always wanted to be. I am so grateful to be one of the ones who got to learn them. After seeing what a difference HeartMath has made in my life, I believe it is something every person needs. It is truly the greatest gift of information I have ever received. ## What You Will Learn in This Book Our goal in _Transforming Depression_ is to provide you with a scientifically validated and user-friendly system to release and prevent depression. The book provides information and powerful yet simple tools and exercises to keep you from repeating downward spirals. It explains some of the breakthrough research behind the HeartMath tools and offers case studies from health professionals and individuals who have successfully used these tools to lift depression. To transform emotions is to know how to direct your emotional energy and intentions for better outcomes. Many of the HeartMath tools and techniques provided in this book are the same or similar to those in the other books in the Transforming series: _Transforming Anger, Transforming Stress,_ and _Transforming Anxiety._ They serve the same purpose of _resetting your patterns_ and _regridding your emotional response system._ Each book was written for a different application and teaches you how to use the HeartMath tools to transform specific problems, many of which are unique to this time period in history. _Transforming Depression_ will help you understand the planetary shift that is occurring and how that is contributing to depression for so many. It covers what _you_ need to do for emotional energy maintenance so that you don't accumulate overload and anxiety in your system to the point where most of your attitudes take a pessimistic downturn, resulting in loss of interest in life. Preventive maintenance is exactly what you need in order to release your anxiety and stress overload before they create a buildup that results in low-grade depression. Through the sincere application of the exercises and tools, you _can_ lift your attitudes and moods and make things easier. These tools will also help you unfold your intuition to discover what additional help you need or what new directions to take. Take your time with each chapter. Read and ponder it from the heart, and see how it applies to you. Do the exercises and use the tools before moving on to the next chapter. The first part of the book covers tools to clear stressful feelings as they come up. The second part covers emotional restructuring techniques to release longer-term emotional issues and depressive perspectives. The last part covers deep psychology on the root causes of many depressive patterns and discusses how to use the tools and techniques you've learned in the book to clear them. Take the book to heart, and it will help you develop awareness and understanding to step into a new emotional frontier. ## The Next Frontier If you take a look at the history of humanity, emotional advancement hasn't made much progress since people were living in caves, while intellectual advancement has soared! This isn't an evolutionary mistake. It's all about timing. Now is the time for humanity's developed intellect to learn to understand the most sensitive of human qualities—our _feelings_. The next frontier of human advancement—personally and collectively—is the emotional frontier. Your task—and the task of humanity—is to learn _how_ to intelligently resolve _feelings_ for your own and others' benefit, in order to enrich your experience of life and create a better future. Many people would say that this goal is idealistic for society, even more so for themselves. Hard as they have tried, they can't see beyond their own beliefs, fears, and insecurities. If they are honest about it, their emotional world is often in chaos. Nevertheless, it's emotion that controls their lives, perpetuates their distress, and portends their future. Most people spend a lot of energy keeping their houses clean, their bills paid, and their workplaces in order. Even if they lead relatively happy lives, they usually also

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have one or two scenarios that are a constant, nagging source of emotional stress and dissatisfaction that drains their energy. The most common response to these emotions is to push them down or try to ignore them. The trouble is, when emotions are repressed, they don't just go away. They are still inside, waiting to be unleashed. These repressed emotions often rule our perceptions and decisions without our being aware of it. In this book, you will learn about new scientific discoveries that reveal the power of the heart as a _key_ to regulating and clearing emotions. The process of _feeling_ a feeling or _experiencing_ an emotion is both biochemical and neurological. It involves your heart, brain, and nervous and hormonal systems. We use the words "feeling" and "emotion" interchangeably throughout this book. A combination of feeling sensations, associated mental thoughts, and biochemical reactions shape human beliefs and emotional experience, in gradations from very pleasant to very painful. Feelings of worry, anxiety, hurt, frustration, guilt, fear, sadness, numbness, and depression are usually experienced as uncomfortable or distressing, whereas feelings of love, care, joy, compassion, appreciation, and bliss tend to be uplifting, releasing, and energizing. Uncomfortable feelings keep you focused on yourself and your own interests to try to relieve the distress and pain. Uplifting feelings expand your perception so you can think of the welfare of others as well as your own. People are more ready than ever to learn how to connect with their own hearts. With humanity's very survival at stake, many are looking deeper into their hearts for answers. They are coming to understand that the heart is where people go when the mind doesn't have an answer. Science is verifying the heart's role in feeling and intuition, at a time when there is a global need for more people to engage their hearts. Learning the language of the heart, the language of one's feeling world, is a next step. It's time for more heart on the planet. As people learn how to manage their emotions from the heart, then a new intelligence and understanding can emerge. The heart's intelligence and power are seated in love, and the world is more ready than ever to learn about love. Most people feel that the purpose and meaning of life has something to do with love. That's really why they're here—to learn how to love more and love better, and learning this is becoming an obvious imperative. Everyone wants to love, but few of us have been taught how to love or be loved. Understanding brings hope. If you can learn to understand _the language of the feeling world_ at the root of your beliefs and actions, you can better understand how to love and embrace hope for new solutions. The hope of the twenty-first century is that people will recognize that emotions are the next frontier to be understood and managed for personal, social, and planetary peace and quality of life. It starts with you—your own emotional understanding. If you are feeling depressed or have felt depressed in the past, use the Depression Checklist that follows to deepen your understanding of that experience. If you decided to read this book because you wanted to do something about your depression, then roll up your sleeves and let's get started! You'll learn the most if you keep a notebook or journal to track your progress as you go through the book. It's important to practice the tools and techniques, do the exercises, write down answers to the questions, and make notes about your feelings and perceptions. Make sure, especially, to write down any insights and decisions you make. You will revisit the Depression Checklist later in the book to see how your numbers have changed. ## Depression Checklist _Describe your depression. Assign a number on a scale of 0 to 5 to each item, with 0 being "not at all" and 5 being "all the time." Start with Emotional Symptoms and then continue with Mental Symptoms and Physical Symptoms. Make a copy to write on or write in the book so you have a record of your answers._ Emotional Symptoms - Scale of 0 to 5 sadness ___________ moodiness ___________ numbness or dullness ___________ resignation or hopelessness _

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__________ hopelessness ___________ despair ___________ emptiness ___________ disconnection from others ___________ heartache ___________ resentment ___________ bitterness ___________ guilt ___________ other (describe) ___________ ___________ ___________ Mental Symptoms Scale of 0 to 5 self-blame ___________ lack of self-worth ___________ constantly thinking of what's wrong ___________ loss of interest in activities ___________ confused thoughts ___________ difficulty focusing or concentrating ___________ difficulty making decisions ___________ thinking you're going crazy ___________ suicidal thoughts ___________ other (describe) ___________ ___________ ___________ Physical Symptoms Scale of 0 to 5 fidgety and restless ___________ sleeping too much or too little ___________ low energy or fatigued much of the time ___________ overeating or loss of appetite ___________ no energy for job, chores, or shopping ___________ dramatic up and down energy swings ___________ family history of depression ___________ other (describe) ___________ ___________ ___________ _Note: If you have a lot of 4s and 5s on your checklist—especially on the last few items in any of these categories—it's likely that you are suffering from major depression and need to see a qualifi ed medical professional for help immediately._ Chapter 2 # The Planetary Shift In today's world, more people are spiraling down into depression, many at younger ages than ever before. Studies indicate that one out of every ten adults in the United States has a _major_ depression in any given year. Many, many more have ongoing, _low-grade_ depression. These numbers have been growing steadily. For the past several decades, each successive generation has reported more depressive disorders than the previous one. Today, better recognition of unreported, low-grade, or _subclinical_ depression (that is, depression exhibiting fewer than the number of symptoms usually required for clinical diagnosis) is pushing prevalence numbers ever higher (Horwitz and Wakefield 2005). Women experience depression about twice as often as men (Blehar and Oren 1997). An alarming number of children and teenagers suffer from both major and low-grade depression. Prior to the twenty-first century, depression was rarely seen in young children. Now, children as young as five years old are increasingly diagnosed and treated for depression. Use of antidepressants among youngsters ages five to seventeen tripled from about 2 percent of that population in 1994 to almost 6 percent in 2002 (Bower 2006). ## Current Treatments for Depression The most common medical treatments for depression are psychotherapy and mood-regulating antidepressant drugs—most often selective serotonin reuptake inhibitors (SSRIs), such as Prozac (fluoxetine), Paxil (paroxetine), or Zoloft (sertraline). However, a study by the NIMH found that antidepressant drugs and talk therapy were effective for _only about half_ the people with depression. For some, the strong side effects from the drugs weren't worth the benefits they had provided. Other studies have found, surprisingly, that common antidepressants have little more effect than a placebo (sugar pill) (Kirsch et al. 2002; Moncrieff and Kirsch 2005; Moncrieff and Cohen 2006; Raz 2006). In today's pill-popping culture, many people believe they need to be on antidepressant medication. In England and France, it's estimated that one in five adults takes antidepressants. In 1993, 10.8 million prescriptions for antidepressants were dispensed in the United Kingdom. In 2003, that more than doubled to over 27 million prescriptions

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written. According to a survey commissioned by the British Association for Counselling and Psychotherapy, _two-thirds_ of British adults say they suffer from depression. Research now suggests that SSRIs, such as Prozac and Seroxat (paroxetine HCL), can be addictive. In 2004, the London water supply was found to be contaminated with unacceptable levels of Prozac from people's sewage systems (Townsend 2004). Antidepressant drugs are also increasingly prescribed for children, but the safety of such drugs for young people is in question (Bower 2006; Raz 2006). In some cases, antidepressants have been blamed for inciting suicidal tendencies in teens and young adults (Bower 2006; Raz 2006). There is no question that antidepressants have helped many people to cope better, but these drugs are not enough to cure the root causes of depression. Taking drugs can be like disarming a fire alarm without putting out the fire. It's the combination of psychotherapy and medication that has proved thus far to be the most effective intervention for major depression. Talk therapies help you get things off your chest, and cognitive behavioral therapy (CBT), the most common intervention, is designed to help you restructure your thoughts and beliefs. However, CBT rarely addresses emotions directly. Other Treatments Regular physical exercise can help to temporarily lift moods, but the effect doesn't last if you haven't cleared up unresolved emotional issues. Eventually, those unresolved emotions can weigh you down to the point where exercise doesn't help or you lose the motivation to exercise. There are herbal treatments for depression that have become popular, such as St. John's Wort ( _Hypericum perforatum_ ), although studies are inconclusive as to their benefits. Doctors may prescribe electroshock therapy for people with treatment-resistant major depression. Some depression sufferers have been helped by procedures that were originally designed for use with other medical problems—such as a treatment for epilepsy called vagus-nerve stimulation and a treatment for Parkinson's disease called Area 25 brain stimulation. Those who suffer from chronic depression, and the ailments that often accompany it, regard every new development with guarded hope. Many of them have spent their lives trying the latest remedy or enduring treatments that alleviate their symptoms temporarily only to leave them plummeting toward depression again. Until she began to use HeartMath techniques, Sherrie had had a similar experience. I was born depressed. Literally. Even my baby pictures look sad. Depression runs in my family. One of my uncles received multiple electroshock treatments but ultimately committed suicide anyway. I used to think I was cursed by my own DNA. With my genetics and conditioning—and the absence of any tools to work with life's obstacles—it did not take long for my fragile physiology to give way. By the time I was seven, my parents had sent me to play cards with a bearded Santa psychiatrist. Thus began my pattern of viewing feelings and emotions as an illness. When I hit puberty, my "sick" emotions made me physically sick and expressed themselves as severe hormone imbalances, irritable bowel syndrome, PMS, anorexia, and other physical problems. Over the years I bounced from doctor to psychiatrist to psychologist to meditation to yoga to extreme diets of beans and bitter vegetables to acupuncture to [craniosacral] massage to trips in nature to this religion or spiritual practice and that medical procedure to this to that and to the other. You name it and I tried it. Some things worked for a short time, but then the inevitable return of despair would slam me back into a state of powerless resignation. Before I had the HeartMath tools, I was at a loss to meet life's challenges. I made life's challenges signify that I was imperfect or biologically impaired and unequipped—or that the world was a hostile and unjust place. With HeartMath tools, life's challenges have taken on a completely different meaning and shape for me. They have

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truly become stepping-stones to greater and greater fulfillment and joy. Now I can see emotions, in themselves, are not illness. Anyone can be knocked down by difficult events if they do not have the tools to deal with them. Without the tools, we get depressed. With the tools, those same life events can catapult us to new horizons of understanding and empowerment. ## An Increasing Rate of Depression The World Health Organization predicts that by 2020, depression will surpass heart disease as the number one disability worldwide (Murray and Lopez 1996). Older people tend to have higher rates of depression and the U.S. Census Bureau projects that by 2020, nearly one-third of the U.S. population will be over the age of fifty. Even now, experts estimate that nearly one in six Americans over age sixty-five suffers from serious, persistent symptoms of depression (Brody 1998). The rate of depression for adults and children alike is expected to continue to grow at an alarming rate(Murray and Lopez 1996). It's not hard to understand why. Our world today provokes tremendous anxiety and uncertainty about so many things: family stability, relationship security, job security, health and health care costs, the price of oil and gas, personal and national debt, fear of bird flu or other pandemics, terrorism and wars, the political situation, the growing number of natural disasters, pollution, global warming, species extinction, and even the survival of the planet. Anxiety and uncertainty can result in loss of hope. Then there's the speedup of communication about all of these things, which requires faster emotional processing than has ever been demanded of people before. When people can't make sense of what's going on and have no previous context for it, you can see how the accumulation of uncertainty and anxiety could put their emotional systems on full-tilt alert. Overload, frustration, and anxiety create a _static buildup_ in the emotional system that eventually results in low-grade depression. The questions everyone needs to pause and ask themselves are these: How long can people keep up with this accelerating rate of uncertainty? What will be the ongoing emotional and health consequences? What can people do to shore up their emotional systems to sustain hope and prevent depression? In order to live, not just survive, in the twenty-first century, people need to raise their thresholds of emotional overreaction—and they can, once they know how. Emotional Sensitivity Feelings are very sensitive by nature. They touch the essence of who you are. So when you feel judged or blamed for having certain feelings, you may learn to repress them. But as we have said, repressed emotions don't just go away. It's an illusion to think that your attempt to rationally control your feelings will eliminate their influence. Even when feelings are vented, it's only a temporary release. Feelings don't go away until they're resolved. Unresolved feelings fester in the unconscious and skew your perceptions of yourself and how you relate to others and to life. Some people are oversensitive and don't know how to manage their emotional reactions. They easily fall prey to "overcaring," overattachment, and anxious, sad, and depressed states. Emotional sensitivity has been viewed by society as a weakness, especially in men. Perhaps this is why when men feel depressed, they tend to bury their feelings in overwork or mask them through use of stimulants, like alcohol, drugs, and so forth. Depression in men typically shows up as irritability, anger, and discouragement. Women may also use stimulants to mask feelings. Their depression often shows up as a state of hopelessness and helplessness. The fact is, male or female, everyone has emotional sensitivities. The real weakness is when feelings get buried yet control how you perceive and act while you deny that they are having any influence over your perceptions or stability. Today the survival of the world can be threatened by a lack of emotional stability of a few people. No magic pill will fix that. Unresolved feelings often end up in heartache and heartbreak, causing a feeling of hollowness, like a hole in the heart.

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People can learn from heartache, but just as often, they end up trapped in hurt, blame, resignation, and loss of hope. The anguish leads to a lot of misunderstandings, even hatred and revenge. The result is what you see every day on the news: one person or group trying to wrest control from another person or group in order to enforce their position, without understanding the feeling worlds or the emotional consequences. The planet clearly needs more people who can become emotionally aware, responsible citizens. Yet emotional responsibility can seem unappealing to those who want to be free to do as they wish, regardless of whom it affects—including themselves. Others have tried to manage their frustration, anxiety, or depression but haven't been successful and have given up. The real breakthrough and hope is that people _can_ manage and transform these emotions. ## Emotional Responsibility The almost instant TV and Web coverage of devastating crimes, natural disasters, and terrorist attacks has an unexpected and important upside. People are now connected to what others throughout the world are thinking and feeling as never before. On-the-scene interviews and vivid, real-time images are making people throughout the world more conscious of the fact that all human beings have similar feelings, hopes, and fears. This new connectivity is creating a _planetary shift_ in how people view themselves and each other. It's challenging their opinions, belief systems, and self-centeredness. No one knows exactly where global connectivity is leading to, but everyone knows the stakes are high. While you can't control the planetary shift, you can control your emotional responses to what's occurring. When you're depressed, you feel lonely and disconnected, so you may think you're not part of all this connectivity. But you _are_ , because millions of people feel the same way you do. When you're depressed, you often feel helpless and unable to take on emotional responsibility, but you _can_ , in steps, and that is what this book is about. Each step taken brings in a glimmer of light and hope that empowers you to take the next step and the next. _Emotional responsibility_ is an empowerment process that has "make sense" and "can do," that is, you gain insights that make sense to you and you gain the power to act on them. Empowerment provides meaningfulness and purposeful intent to your efforts to uncover the root causes of your depression and to transform your emotional state into new peace and satisfaction. Transformation allows you to take back emotional control of your life. Certain emotional needs are universal—to care and be cared for, to have hope, and to feel secure. Answering these needs requires more than physical health, the pursuit of wealth, or a successful career. Answering these needs requires a power beyond intellect. The answer lies in the power of the human heart. ## The Heart—A Transformation Agent It's no coincidence that ancient cultures from Greece to China looked at the heart as a primary source of feeling, virtue, and intelligence. They felt that only through the heart could greed be replaced by charity, selfishness by compassion, and fear by love. Religions all over the world talk about the heart as the seat of the soul and the doorway to spirit or higher self. The ancient Chinese considered the heart as the primary organ capable of influencing and directing people's emotions, morality, decision-making ability, and attainment of inner balance. The ancient Chinese characters for "anguish," "thinking," "thought," "intent," "listen," "virtue," as well as "compassion" and "love" each include a glyph for "heart." Western languages also refer to the heart both as a physical organ and as a metaphor for feeling, intuition, and the center of people's personalities or beings. After all, it's in the area of the heart that people experience the feeling of many emotions like joy, love, hurt, and sadness. All languages are filled with meaningful phrases like "losing heart," "having heart," "being heartfelt," "playing with a lot of heart," "going deep in your heart to find an answer," and so forth. It was only in the 1990s that scientists discovered that, in fact, there _is_ a link between the physical and the feeling heart—and therein resides the missing link to emotional transformation

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. It is important to understand this scientific discovery, which we will describe in chapter 4, since it helped shape the HeartMath system—the tools and techniques you will learn to unleash the transforming power and intelligence of your own heart. You will regain your emotional senses—your sense of hope, sense of belonging, sense of security, and sense of purpose. You will gain your own insights that confirm what you really know inside and that just feel right. There is intelligence in the heart that is designed to help people adjust to the speedup of change so that you have more clarity as you go through life and more power to clear feelings quickly. You will learn how to use the speedup of the planetary shift to your advantage for rapid, manageable, positive change. ## How the Planetary Shift Is Affecting You _Write your answers to the following items in the journal or notebook we suggest you keep while you read this book. At the end of the book, you will be asked to review these questions again._ 1. List the treatments or approaches (for example, drugs, herbal treatments, talk therapies, self-help methods, nutrition programs, or exercise programs) you have been using to help lift your depression or improve your moods. Next to each one, write what effect it has had, helpful or not helpful. If you stopped the treatment, explain why. 2. List the things in your life or life in general that have caused you to feel the most uncertain, insecure, or stressed over the past few years. 3. Which of these uncertainties contributed to your discouragement or loss of hope? 4. List the things in your life now that cause you to feel the most overloaded, frustrated, or anxious. 5. On a scale of 1 (very low) to 5 (very high), estimate your threshold of emotional reactivity—that is, how quickly you become triggered and get irritated, impatient, frustrated, or anxious. Chapter 3 # Clearing Emotions as You Go Almost everyone feels and talks about the speedup of change that we referred to in chapter 2 as a planetary shift. The accelerating pace of the speedup produces a _shift energy,_ which sometimes can feel like riding a wave but at other times feels like being tossed around or caught in an undertow. These are not just surfing metaphors. We are talking about real electromagnetic waves that are generated by another person's emotional state or by a collective emotional state. That's why you can feel uplifted by the energy in a room of people listening to a dynamic, positive speaker, or sad and depressed at a funeral of someone you didn't even know. People's emotional waves affect themselves and others. We call this _emotional energetics._ People need to take emotional responsibility to keep pace with a shift energy that keeps speeding up and not let the changing, often chaotic emotional energetics keep getting to them. Negative emotional energies can spread like a virus. Here's an example of how it works. You hear people standing by the copier at work, stressed and complaining, and it causes you to feel more tension and stress. You take out your stress by being impatient with a customer who calls asking for help. The customer gets angry and takes out her stress by yelling at her kids. Because the shift energy is not going to stop, and the emotional virus is going to continue to spread, people need to learn emotional energy maintenance to clear up their stress as they go. We can't put enough emphasis on this. You _can_ clear as you go in order to be in phase with the shift so your energies and feelings don't spread or back up in your system—then down the tubes you go mentally and emotionally! ## Start with Now It's important to start _now_ in transforming depression—whether you are recovering from or hoping to prevent depressive episodes. Many psychological therapies for depression begin by trying to identify stressful events that happened in the past and may have laid the groundwork for depression. We take a different approach. We suggest you start by learning to clear current feelings as you go so you don't pile more on top of any unresolved emotions stored in your cells. Once your emotions get disturbed, they can quickly draw you back into old emotional habit patterns that you have been trying to

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clear or thought you had already cleared. Using a one-minute tool right at the moment of disturbance will help you learn to deal with feelings as soon as they come up. Otherwise, in the acceleration of the planetary shift, old stored feelings of disappointment and blame get retriggered. You may not even know why you are feeling disturbed, irritable, sad, or depressed. And if you get pulled back into rehashing those feelings, the negative energy starts to draw the content back into consciousness (who did what, where, and why) from memories of insecurities, stresses, or traumas of the past that are stored in your cells. The negative energy starts stacking up again, and you only feel worse. Resignation and depression set in. It takes emotional energetic maintenance in the present to start to clear emotional habits and imprinted memories. People have to take on that emotional energy responsibility. Once you understand how it works and use tools to help you take that responsibility, you build power to surf through the electromagnetic waves of uncertainty and change. Notice and Ease The first step is to transform your reactions to all the stressors that are coming up due to global changes and ongoing uncertainties and insecurities so that those same reactions don't keep diminishing your quality of life. The first two tools we're going to give you are called "Notice and Ease" and "Power of Neutral." You use Notice and Ease as soon as you start to feel anxious, tense, worried, or sad. It's important to _notice_ —become emotionally aware and acknowledge what you feel—and _ease_ —"befriend" the reaction by holding it in your heart, then letting the feeling ease out of your system. If you try to fight your feelings or try to push them away, they will just gain energy. Befriending your feelings with the Notice and Ease tool takes the intensity or steam out and helps you clear the passing energy. Keep using this tool for one minute or longer until you feel something lighten up, even if you don't get to a complete release yet. So often, in the midst of shift energies, you can feel so many of these feelings—anxiety, tension, worry, and sadness—all within five or ten minutes! Don't let this confuse you. Don't even try to figure out why. Just keep practicing Notice and Ease until your energies come back into balance. Then listen to the intuitive guidance of your heart on what to do next. Tool: Notice and Ease **Step 1.** Notice and admit what you are feeling. **Step 2.** Try to name and befriend the feeling. **Step 3.** Tell yourself to e-a-s-e—as you gently focus your attention in the area of your heart, relax as you breathe, and e-a-s-e the stress out. Feelings are like a code that contains information. You have to name and befriend your feelings to decipher the code. Admit the truth of your feeling world and allow new intuitive perceptions to come to you. As soon as you honestly admit and befriend what you are feeling, you will start to diminish its power over you. Even a little ease can bring some release and a more balanced perspective. Even if you have to use the tool twenty to thirty times a day or more, do it as often as you need to. It will help build your power to clear as you go. Practice Notice and Ease for one minute or longer whenever you experience the following emotions or attitudes: * anger * angst * anxiety * blame (of people, situations, or life) * feeling blocked up * boredom * depression * edginess * fear * guilt * numbness * feeling overwhelmed * pouting * pressure * resentment * resignation and hopelessness * resistance * sadness * self-blame * strain * stubbornness * tension * worry Power of Neutral The second one-minute tool is the Power of Neutral tool. Once your emotions get disturbed, your mind will tend to jump in with judgments toward yourself or others. The mind is like a computer. It sees a dist

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urbed feeling as a key press to start a process—analyzing why, calculating next steps, and bringing up memories of what happened when you felt like that before. The Power of Neutral tool helps you put this mental momentum on pause so you can neutralize your reactions and thoughts. Power of Neutral stops the energy drain and allows your heart intelligence to come in. When you keep judging yourself or others, that energy backs up in your system and feels terrible. It doesn't bring helpful solutions. It only makes you feel disappointed in yourself, which drains more energy. You can stop this in its tracks with Power of Neutral. Keep using the Power of Neutral tool throughout the day to prevent or recoup emotional energy loss and the physical drain that comes with it. Again, even if you have to practice becoming neutral twenty to thirty times a day, do so. It will help you increase your empowerment to stop draining judgmental habits. Tool: Power of Neutral **Step 1.** Take a time-out, breathing slowly and deeply. Imagine the air entering and leaving through the heart area or the center of your chest. **Step 2.** Try to disengage from your stressful thoughts and worried feelings as you continue to breathe. **Step 3.** Continue the process until you have neutralized the emotional charge. Practicing Power of Neutral helps bring your mind, emotions, and physiology into a state of neutral. Think of _neutral_ as a "time-out zone" where you can step back, neutralize your emotions, and see more options with objective clarity. Use step 1 as soon as you feel your emotions starting to amp up. First, take a time-out, by choosing to step back from your emotions. The heart breathing in step 1 will help you draw the energy out of your head, where negative thoughts and feelings get amplified. Breathe slowly and deeply in a casual way, as you pretend the breath is going in and out through your heart area. In step 2, disengage from your stressful thoughts and feelings as you continue to breathe. Just having the intent to disengage can help you release a lot of the emotional energy. In step 3, you continue the process until you have chilled out and neutralized the emotional charge. This doesn't mean that irritability, anxiety, or other stressful feelings will have totally evaporated. It just means that the charged energy has been taken out and you have stopped accumulating stress. Even if you can't totally neutralize a reaction in the moment, just making the effort to shift into neutral will stop the accumulation of anxiety or stress about it. It will give you a chance to regroup your energies and refocus. One of the things that can help you get to neutral is asking yourself, "Do I really want to keep draining energy and stressing about the situation or about how bad I feel?" For example, right before a situation that normally makes you anxious or stressed, you may start negatively projecting the idea that you will panic or be judged by others. This is the perfect time to use Power of Neutral—otherwise your emotional reaction will take over and drain you. Instead, you can build your power to be neutral about disturbed feelings and thoughts that won't release right away, so they don't take over and wear you out. An important first step in transforming depression is to clean up anxieties and judgments _when they come up_. As soon as you feel your energy going sideways, you can use Power of Neutral to refocus within yourself and go back to the heart. This will clear your emotions as you go and start to build your empowerment to clear more. As stress continues to increase, people will recognize that it is up to them to upgrade their own psychology. Fortunately, it's not that hard to do. Notice and Ease and Power of Neutral provide you with emotional survival skills, but more than that, they provide you with emotional rewards of insight and self-respect. Using these two tools requires a genuine, meaningful intent to clear your emotions as you go. As you build your ability to use these tools, you will acquire a new type of emotional energy maintenance that everyone will need to learn in order to keep pace with the speedup of events as the planetary shift continues. ## Not Enough Time When we ask people who attend HeartMath training programs what their biggest stressor is

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, the majority say, "Not having enough time!" Because they don't have enough time to keep up with everything, they multitask, get distracted, and routinely become impatient, irritable, frustrated, or anxious when things don't go as planned. What they are really saying is that their emotional system isn't able to keep pace, so their minds are going nuts trying to figure out how to cope! Many admit they are too stressed to do anything about their stress. They don't realize that their emotional energy is backing up in their systems and causing the overload. Emotion is energy— _feeling in motion_. Perceptions trigger thoughts and attitudes, which trigger feelings, which in turn trigger thoughts and attitudes. It's an ongoing spiral. If you could see it in slow motion, you'd see that you're either spiraling up or spiraling down when you're in this process. You're either renewing energy or draining energy. The most powerful interception of a downward spiral is taking emotional responsibility. It starts with watching your emotional energetics. The term "emotional energetics" may sound abstract or esoteric, but it's really not. Everyone has experienced energetics. When you hear someone say, "I can't handle his energy," what she is really saying is, "His emotions are getting to me." How you handle your own emotional energies will determine how you respond to others'. Emotional energy maintenance is what you do to keep yourself from overreacting or getting drained. Emotional energetics are first expressed inside, in your feelings, thoughts, and attitudes, before they either get expressed externally or get repressed. Emotional energy maintenance is learning to clear emotions to save energy and achieve more effective outcomes. Make a commitment to stand behind your heart intent to clear as you go. Practice the tools to keep stress from stacking up, draining your energy, then playing out in mental, emotional, and/or physical ailments. A stackup from not clearing is what causes most short- or long-term depression. Look at it as a formula: Lack of clearing = depression. Once you learn this formula, you can start to do something about it. ## Hinge Points Practice the Notice and Ease and Power of Neutral tools when your emotions get triggered, and soon you'll begin to notice what we call _hinge points._ Your emotional habits propel you to judge, blame, vent, or repress feelings, while your heart intuition whispers, "Let it go. It's not a big deal." This is a hinge point—a moment where you choose to go one way or another. This is where you can learn to be heart intelligent and direct your emotional energy so it won't wash back on you with more stress. That's how you take emotional responsibility. Learn to increase the percentage of times you make a heart choice at the hinge points. In this way, you will build your overall heart intelligence rather than always falling back into the typical old patterns that keep compounding your stress. As your ratio of heart choices increases, your heart-intelligent thoughts will become louder and the old patterns will gradually lose strength. Because those automatic mental and emotional habit patterns have become etched in your neural circuits over time, they won't disappear overnight. But with just a little practice of unleashing the power of your heart, the old patterns will start to come under management and then they will clear. The stored energy released will transform into new feelings of peace and satisfaction that inspire you to keep practicing. Here are some things to watch for at hinge points: 1. When, out of habit, confusion, or just plain stubbornness, you make a choice that leads to more stress, drain, and fatigue, remind yourself that you're not "bad." If you feel or think you're bad or get disappointed in yourself, you will only add needless stress on top of stress, which will delay your opportunity to clear. When this happens, use Notice and Ease. Befriend the feelings and keep using the tools. Use the tools as if you were pressing Restart or Refresh on a computer. Treat and clear feelings from now— _a new now—_ and stop stacking up stress and energy drains. 2. Remember you are not alone. Millions are going through this same process. They fall

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back into their same old, stress-creating mental and emotional habits and experience the emotional energy backwash from it on a daily basis. It's standard. Have compassion for yourself. The emotional backwash from stored-up stress can feel like a heaviness or weight in the area of your heart or even like a wave or wall of resistance against your chest. You can let any angst about these feelings go because you are getting educated in what's going on and how to get to a new emotional frontier. 3. Know that it can be hard to let the angst go. The mind will jump in to try to figure ways to get rid of an awful feeling. The mind goes through the same old merry-go-round that has never resolved anything before. Instead, it just stirs up more angst! A mind-on-mind struggle can't create clearing. So it gets down to the heart. That's why we keep introducing the heart and provide the HeartMath tools. There is intelligence and power in the heart, designed to align the mind with the heart so you can gain more clarity and power to clear your emotions more quickly. Start practicing Notice and Ease to move through any stress backwash, and then apply Power of Neutral to stop the energy drain and lift you into more objectivity. These two tools will help you create alignment between your heart and mind at the hinge point. This heart alignment will help you make the heart choice that goes against the grain of your automatic reactions but feels better to you in the outcome. You'll learn more tools for specific applications in the coming chapters. In summary, you can become aware of your hinge points—where the backup or the clearing starts. Once you get the signal "This is a hinge point," you know what to do. Use a tool to go back to your heart and get your heart and mind aligned. Listen to your heart intelligence and follow it. If you don't do what you really know in your heart, it's because there's a stubborn resistance from the old pattern. (That's also standard, and it doesn't make you bad either.) Just recognize and befriend the resistance with compassion. Very often, in order to be able to clear a stubborn resistance, you have to become heart vulnerable with yourself or with an understanding friend. Becoming vulnerable with yourself means having an honest and sincere talk with your heart, while you're compassionately befriending the stress you feel. That's what people try to do when they take a walk on the beach or in the woods to clear their mind and feelings. Being heart vulnerable while using the Notice and Ease and Power of Neutral tools, you can take that walk on the beach or gain release or insight wherever you are. Look at the above three points as a formula. By using the formula, you'll catch more hinge points and make heart choices that enable you to surf the waves and not get caught in as many undertows. There will always be times that you miss a hinge point and the backwash from the emotional energetics gets you. Recognize that's what it is. Tell yourself, "No big deal." Don't add drama to it. Just increase your meaningful intent to make the shift. Don't think you were bad or assign guilt or extra significance to it, as that will only pull you down further into the undertow. Use these tools and the others you will learn in this book with heartfelt, meaningful intent until you're back on your surfboard, and then move on. Above all, realize _everyone_ is having to play this same game. They either clear or stack stress as they go. Look at the speedup of hinge-point options in the shift as a video game that everyone is in. You now have an understanding of how it works, and you have the tools to play the game better. Using the formula, you will not only keep up with the shift, you will ride the waves and accomplish more as you clear more. This will bring new hope that you can turn the shift energies and speed of change to your advantage. Chapter 4 # The New Science of Emotional Transformation There has been promising new research on the power of positive emotions in the past decade. Prior to that, studies on emotions focused almost exclusively on negative emotional states that cause suffering, like fear, anxiety, depression, anger, and hostility. _Positive psychology_ is the name of a movement started in the early twenty-first century to focus on positive emotions that make life most

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worth living (Seligman and Csikszentmihalyi 2000; Snyder and Lopez 2002). Studies on positive emotions are now enabling researchers to better understand mood disorders and provide new therapies to help people achieve more stable, positive emotional states. Research done at the Institute of HeartMath and other institutions is providing new hope for people with depression, anxiety, and other stress-related disorders. We are bringing to light powerful yet simple techniques that you can use to improve how you feel, think, and perceive life—techniques that increase heart intelligence and mental clarity, that help you regulate your brain chemicals and hormones, that bring you more natural highs. This is the real fountain of youth that people have been searching for over the centuries. With a little education and genuine practice, you can move into a new experience of life so rewarding that you will be motivated to keep regulating your emotions to sustain the good feelings. The payoff is delicious in terms of improved quality of life. Some of the research at HeartMath emerged from a new field called _neurocardiology_ and the study of heart-brain interactions. Scientists in this field have made some astounding discoveries about the heart. Our own research on heart-brain communication is presented in more detail in our other books and on the Institute of HeartMath website (www.heart math.org). In this chapter, we will give you a brief overview of some of this new research on the heart and why it is bringing new hope to people with depression. ## Heart-Brain Communication It was during the 1990s that scientists discovered the heart has its own "little brain" that _functions independently_ from the brain in the head. This intrinsic cardiac nervous system or "brain" can sense, feel, learn, and remember (Armour 1991; Armour and Kember 2004). The heart actually sends more information to the brain "upstairs," telling it what to do, than the brain sends to the heart (Cameron 2002). This discovery is revolutionizing scientific thinking that previously viewed heart-brain communication essentially as a one-way conversation—with the brain barking orders that the heart passively obeyed. Not only does the heart have its own little brain, it produces its own hormones. When this was discovered in the mid-1980s, the heart was reclassified as a hormonal gland (Cantin and Genest 1986). The heart produces large quantities of oxytocin, the love or bonding hormone secreted during mother-child bonding after birth and during satisfying sex, and ANP, a stress-balancing hormone that has receptors in the brain (Cantin and Genest 1986; Gutkowska et al. 2000). Heart Rate Variability Also in the early 1990s, our research team at the Institute of HeartMath discovered that the pattern of the heart's rhythmic activity changes as different emotions are experienced (McCraty et al. 1995; Tiller, McCraty, and Atkinson 1996). "Heart rate variability" is a term used to refer to the natural changes in heart rate that occur from one heartbeat to the next. When these increases and decreases in heart rate are plotted over time, they give rise to a _pattern_ of heart activity that is called the _heart rhythm_. Signals generated by the heart's rhythmic activity are sent to the brain and throughout the body. Your brain, respiratory, and digestive systems all respond to the heart's rhythm. Each of these systems also generates its own oscillating rhythm. Because the heart's rhythm is the most powerful, it can bring other systems into synchronization with it. This means that your respiratory and digestive systems and your higher brain functions all dance to the beat of the heart's rhythmic pattern. When you're experiencing positive emotions, like sincere appreciation, care, joy, compassion, or love, your heart's rhythms are harmonious, creating an ordered, coherent pattern that helps bring your whole body into increased harmony and coherence. When you're experiencing negative emotions, like frustration, hurt, anger, anxiety, hopelessness, or depression, your heart's rhythms become dis

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ordered and chaotic, and your whole body falls into stress (McCraty et al. 2006). In addition, the electromagnetic fields generated by the heart's chaotic or coherent rhythms are transmitted like radio waves throughout the body and to other people in close proximity. This helps explain how other people's emotional states can affect you (McCraty 2004; McCraty et al. 2006). Heart-Brain Coherence The power to transform emotions involves learning how to bring your heart, brain, and nervous system into _synchronization_ or _coherence_. Researchers have found that when people learn how to intentionally shift the pattern of their heart's rhythm into a more coherent or synchronized mode, their emotional state improves quickly (McCraty et al. 2006; McCraty and Tomasino 2006). You can shift into heart rhythm coherence while you are relaxed or energized, whether your heart rate is 50 or 130 beats per minute. Heart rhythm coherence has important implications for peak performance. In figure 4.1, the top graph shows a woman's disordered heart rhythm pattern while she was feeling frustrated and anxious and the bottom graph shows the coherent heart rhythm pattern of the same person after she used a HeartMath tool and was feeling appreciation. You can see that her heart rate stayed the same, varying between about 60 and 90 beats per minute, whether her heart rhythm pattern was incoherent or coherent. Heart rhythm coherence renews and revitalizes. It enhances your heart's connection with your core spirit and with other people. It downloads more spirit or higher consciousness into your human system and builds resilience to navigate an increasingly complex and uncertain world. It also helps bring you emotional textures that are more uplifting and fulfilling. Coherence is an even more powerful physiological state than relaxation. It is considered an optimal state for healing, learning, emotional transformation, and peak performance (McCraty et al. 2006). Figure 4.1 The top graph shows the irregular, jagged heart rhythm pattern typical of stressful feelings like anger, frustration, worry, and anxiety. This is called an incoherent pattern. The bottom graph shows the heart rate variability or heart rhythm pattern typical of appreciation and other positive feelings. This smooth heart rhythm is what scientists call a highly ordered or coherent pattern and is a sign of good health and emotional balance. © Institute of HeartMath In figure 4.2 (on page 48), the top graph shows a typical heart rhythm pattern for the emotion of anger on the left and the power spectrum of this heart rhythm on the right. The power spectrum for anger shows the activity of the sympathetic nervous system (high peak at the left), the parasympathetic nervous system (tiny peak at the right), and the activity in the heart-brain communication loop (tiny peak in the middle). Figure 4.2 The graphs to the left show typical heart rhythm patterns during states of anger, relaxation, and appreciation. The graphs to the right show the corresponding power spectra of the heart rhythm patterns at left. The power spectra provide a window into the activity of the two branches of the autonomic nervous system and activity in the heart-brain communication loop during each state (see detailed description in text). © Institute of HeartMath The middle graph shows a typical heart rhythm pattern and power spectrum for relaxation. This power spectrum shows more parasympathetic activity. Relaxation will increase parasympathetic activity and lower heart rate, but it won't create synchronization or coherence. The bottom graph shows a typical heart rhythm pattern for appreciation (which is similar to that produced by many sincere positive emotions). In this power spectrum there is one large, narrow peak, which indicates increased synchronization and harmony between the sympathetic and parasympathetic nervous systems and in the communication between the heart and brain. Look at the topmost number on the vertical scale in each power spectrum graph, which indicates the amount of power. In the spectra for both anger and relaxation, the largest peak measures under 150. In contrast, the peak for appreciation (coherence) measures 700! _Synchron

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ization and coherence generate more than five times the power!_ This is the empowerment that you need to help lift depression. Your sympathetic nervous system gets activated when you are under stress to prepare your body to react to threats, real or imagined, while your parasympathetic nervous system calms things down. Chronic stress, anxiety, depression, and social isolation are associated with an overactive sympathetic nervous system. The chronic activation of the sympathetic nervous system due to negative emotional states increases the risk of stress-related disorders, heart rhythm disturbances, heart attacks, and sudden cardiac death (Rozanski, Blumenthal, and Kaplan 1999; Arnetz and Ekman 2006; Molinare, Compare, and Parati 2006). As you learn how to shift into heart rhythm coherence, you increase your power to change your mood more quickly and _set a new pattern_ of emotional state and healthier functioning (McCraty and Tomasino 2006). The HeartMath tools and techniques have been scientifically designed and validated to help you empower and transform negative emotional states like anger, stress, anxiety, and depression. ## Stress and the Brain The part of the brain that gets activated under stress stays active long after stressful situations are over, which may explain why it's hard for many people to let stressful feelings go. And the brain is also a pattern-matching system that scans for what's familiar. When a stressful situation occurs, the brain scans its memory banks looking for previous stressful experiences until it perceives a match. Then it triggers the same emotional reactions you had the previous time—like anxiety, hurt, resignation, or depression. The same neurotransmitters and biochemicals are then released into your system. If your body experiences a particular emotional state repeatedly, the neural circuits for that state are reinforced, which means you've literally built in a physical pathway that makes it easier to feel those stressful emotions. The neural connections going from the emotional centers in the brain to the cognitive or thinking centers are actually stronger and more plentiful than the wiring going in the other direction (LeDoux 1996). That's why it's hard to have rational control over your emotions. The good news is that all these brain circuits are flexible and can be reshaped with new patterns throughout life. It's never too late to learn or to change. Since emotional processes work faster than thinking, it takes a power stronger than just mental processes to repattern negative emotional circuitry. It takes the power of the coherent heart. Scientists have discovered that the heart's signals have a significant effect on the brain's cognitive and emotional functions, continuously influencing how people perceive and respond to the world as well as how they feel (Pribram and Melges 1969; McCraty et al. 2006; McCraty and Tomasino 2006). Heart rhythm coherence helps synchronize cortical activity, facilitating higher cognitive faculties, such as perception, memory, discernment, and problem solving. A coherent heart rhythm also communicates a message of well-being to the brain's emotional circuitry. As your heart rhythm changes, so does the electrical activity in the cells of the amygdala, the key emotional memory center in the brain. In fact, the cells in the amygdala have been shown to be synchronized to the heartbeat (Frysinger and Harper 1990). Through these and other pathways, familiar emotional patterns like fear or depression can be repatterned by harnessing the power of your heart. You can learn how to work with the magnificent system of your heart and brain to change your neural circuitry and trigger different neurotransmitters and biochemistry. You can keep your emotional maintenance on par. ## Cortisol and Depression Cortisol has been called "the mother" of all stress hormones. Your adrenal glands produce large amounts of cortisol when you are under stress. Cortisol increases blood sugar levels to help you better cope with the stress. Ongoing emotional stress can reset your body's cortisol production to increased levels so that even when you try to relax, you still feel stressed. Many

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people with depression maintain high levels of cortisol in their body, due to ongoing stress. High cortisol levels may also contribute to depression. ## Heart Rate Variability and Depression Stress is reflected in disordered and chaotic heart rhythm patterns. Over time, this causes wear and tear on the nervous system and can lead to a lowering of heart rate variability (HRV). This means that your heart rate isn't as adaptable as it should be. It doesn't increase fast enough when you sit up quickly or climb stairs, so you feel faint or winded. It doesn't slow down fast enough either, making it difficult to relax or sleep. This lack of flexibility is a predictor of many diseases, any one of which can kill you (Tsuji et al. 1994; Dekker et al. 1997). To make matters worse, low HRV may indicate lower emotional flexibility as well, so when things do go badly, you find it harder to cope. On the other hand, increased HRV shows a positive correlation to improved mood. Several studies have found links between HRV and treatments for major depression. One study found that patients who felt better after taking antidepressants showed an increase in HRV (Balogh et al. 1993). Another study found that when cognitive behavioral therapy was given to depressed heart patients and their depression lifted, HRV improved at the same time (Carney et al. 2000). ## When Therapy Works Simply put, when therapies work, people feel better. Their mood and outlook improve. They experience more optimistic attitudes and positive feelings. We believe that cognitive therapies or emotional healing methods work best when they introduce coherent rhythmic patterns from the heart to help people neutralize negative emotional energy and shift into positive emotional states. Researchers are still trying to understand exactly how positive attitudes and emotions affect human brain functions and neurochemicals. According to positive psychology research, when you're experiencing a negative emotion, the range of thoughts available to your mind is limited, resulting in fixated and more predictable thinking and action. Positive emotions produce patterns of thought that are more flexible and inclusive, and they lead to more creative action (Isen 1999; Fredrickson 2002). Positive emotions also have an "undoing effect" on negative emotions. They loosen the hold that negative emotions have on your brain and body. Positive emotions seem to serve as effective antidotes for the lingering effects of negative emotions (Fredrickson 2002). One purpose of HeartMath tools is to help you cultivate more positive emotions. The tools teach you how to shift out of a negative emotional state into a positive one (psychologically and physiologically)—right in the midst of stress—in order to gain a more heart-intelligent perspective. University of Michigan positive psychology researcher Barbara Fredrickson says, "positive emotions can have effects beyond making people 'feel good' or improving their subjective experiences of life. They also have the potential to broaden people's habitual modes of thinking and build their physical, intellectual, and social resources" (2000, 4). Furthermore, Fredrickson notes, these resources last longer than the transient positive emotional states that led to their acquisition and can be drawn upon in future moments, when people are in different emotional states, to help them overcome current stresses faster and to make them more resilient to future adversities. Thus, "through experiences of positive emotions, people transform themselves, becoming more creative, knowledgeable, resilient, socially integrated, and healthy individuals" (2002, 123). Based on her work, Fredrickson also suggests that "intervention strategies that cultivate positive emotions are particularly suited for preventing and treating problems rooted in negative emotions, such as anxiety, depression, aggression, and stress-related health problems" (2002, 1). Cognitive Behavioral Therapy Cognitive behavioral therapy (CBT) is the most common form of psychotherapeutic treatment for depression. CBT helps you analyze your way out of negative thoughts and emotions. Cognitive therapy asks you to challenge negative assumptions and the content of your thoughts and to take

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a more rational approach toward your emotions. CBT works with the mind. But mind-on-mind efforts don't always shift your emotional state. Your mind can be telling you to shift, while your emotions keep heaving. It's hard to get a grip on stubborn emotions. It takes coherent heart power and heart intention to effectively rearrange your emotions so they don't keep rearranging you. People have some heart intention in whatever they do to help themselves—but if the emotional patterns are strong enough, they can easily override the best intentions. Intentionally activating heart coherence is an accelerated way to free yourself and set a new pattern. Acceptance and Commitment Therapy A new therapy that is gaining a lot of attention is called acceptance and commitment therapy (ACT). It was developed by Steven Hayes, past president of the Association for Behavioral and Cognitive Therapies. ACT advises people not to fight negative feelings, but to accept them. ACT then teaches a form of mindfulness, a Buddhist approach to observing thoughts and feelings without identifying with them. After you accept a negative feeling, you use your mind to "disidentify" with it and refocus your attention on your values. ACT helps you make a commitment to connecting with your values and living your values. ## Heart Psychology From our understanding of psychophysiology at HeartMath, it appears that ACT is engaging the heart in the therapeutic process. Acceptance is a heart quality. Acceptance doesn't mean resignation or caving in to negative emotions. It means that you become more neutral toward them so they stop controlling your life. Negative emotions have their place. Negative emotions aren't bad. They contain information to help you decipher what's going on underneath, what's the truth in your feeling world. When you judge your thoughts or feelings, you add negative energy that increases the density of the feelings and blocks any insights you might gain. While ACT talks about _accepting_ , HeartMath tools refer to it as _befriending_ , which means bringing disturbed or negative thoughts and feelings into your heart. Befriending brings compassion to the situation and disarms those feelings so they loosen their hold. Befriending helps the power and intelligence of your heart clear a lot of emotional reactions that keep being triggered. Acceptance and befriending are attitudes that increase heart rhythm coherence. We call feelings of love, care, compassion, appreciation, and forgiveness _core heart feelings_ because they come from the core values of the heart. They are uplifting and feel good to your entire system. When you intentionally generate core heart feelings, you nourish yourself at every level—mental, emotional, physical, and spiritual. Core heart feelings evoke attitudes such as nonjudgment, appreciation, patience, and respect that come from deep within the heart. The more you commit to intentionally generating these core heart feelings and attitudes toward yourself and others, the more you will align your heart, mind, emotions, and actions so you can live your core values. It's essential that you know what your deeper values are. Knowing and living your core values brings you self-respect and increases the textures of your life. These values come from your heart. They are part of your heart's intelligence, which intuitively knows what's best for the wholeness of a situation and for the well-being of your system. HeartMath tools can facilitate CBT, ACT, and other forms of therapy to add more heart psychology to the process. Heart psychology provides a new way to go deeper into the heart, draws on a different source of power to facilitate change, and connects you with your core spirit. It's not a quick fix, but committing to it powers you up so you can do things you haven't been able to do before. Toni first started to experience feelings of depression when she was a young girl. She remembers feeling sad all the time, just wanting to stay in her room and not play with other children. As she entered her teen years, it got worse. Daily bouts of crying were normal for her. On the outside, she appeared to be on top of the world. She was a good student, well-liked, and a leader. Toni says that putting herself in leadership roles and participating in school activities like cheerleading was just a diversion, an attempt to

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compensate for the pain and emptiness she felt on the inside. Her depression continued on into her thirties as she struggled to raise her family and manage her successful career as a professional fundraiser. Toni knew she had a serious problem, and she desperately wanted help. She tried everything from religion and prayer to meditation, therapy, and antidepressants to control her depression but found only random, temporary relief. After years of trying to rid herself of this emotional disease, she finally came to the stark conclusion that she would simply never feel better. All she could experience were feelings of hopelessness. One day a friend told her about HeartMath. She was tired of chasing a cure for her problem but finally decided to attend a HeartMath program. Toni describes her experience: During the weekend I made a sincere effort to make contact with my heart, and during an exercise something remarkable happened. I had a breakthrough, a profound experience of hope and release. For days after the seminar I knew something was different, but how could this be? I had had temporary breakthroughs before but always returned to feeling depressed. I feared I would go back into the depths of chronic depression, and after so many years it was hard to accept that by going to my heart I could be free of it. Toni kept practicing what she had learned, using one of the tools when she felt the need, consciously activating core heart feelings. Within a month the fear of her depression coming back was gone. She knew those old emotional problems were behind her. They seemed like they'd been a bad dream. Her health improved dramatically. A joyfulness, a lightness, and an excitement for life had now replaced her depression. That was ten years ago. Toni says her life continues to become more fulfilling and enriched, even amidst stressors and challenges, because the tools keep unfolding new awareness and enjoyable emotional textures. Her rather dramatic experience provides a wonderful example of what can happen when your heart comes alive. Emotional problems can be some of the most difficult to deal with, especially if they are long-standing like Toni's. Perhaps she'd looked to her heart for help before, but not knowing what it was supposed to do or exactly how to activate the heart's intelligence with consistency, she continued to suffer for years. Once she did make that deeper heart connection, her emotions responded accordingly and Toni's life took a major turn for the better. ## Connecting with Your Spirit We know from experience that our hearts are our principal point of connection with spirit. Not only does our own subjective experience confirm this, but there is biological evidence to support this as well. In the fetus, the heart is the first organ to develop, even before the brain stem. Amazingly enough, the heart starts beating on its own without any known physical stimulus. We anticipate that future scientific research will eventually demonstrate that the physical heart is the central distribution station for one's true spirit and intuitive regulation of the mental, emotional, and physical systems. Fortunately, people do not have to wait for science to develop the measuring instruments to prove the existence of spirit before they connect with the organizing intelligence of their hearts. The more you experience the state of heart rhythm coherence, the more easily your brain's neural networks can be retrained to a healthier level of functioning. Using HeartMath tools is not simply a psychological process, but over time creates a physiological shift that brings your entire system—heart, brain, mind, emotions, and nervous system—into a dynamic state of coherence. It is in this coherent state that more empowerment and heart intelligence become available for emotional transformation. Heart intelligence enables you to _adapt_ to life's challenges and save emotional energy to regain control of your life. The result is that your life is enriched with value and meaning. Hope appears on the horizon again. As your depression lifts, you unfold potential hidden within your heart that you never knew was there. You become more of who you really are. You become your own hope generator. Chapter 5 # Understanding Stress-Induced Depression Core heart feelings, like love, care, appreciation, compassion, and forgiveness, are what give you the coherent power to _live_ your core values. But all too often, a genuine feeling of love or care gets compromised. Add a little insecurity to your feeling of love for your girlfriend and your

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mind takes you right into clingy attachment, jealousy, or even paralyzing fear. Get too identified with anything you care about—a job, a child, or an issue—and if things don't go your way, you can feel drained from worry and anxiety. To make things worse, overidentity can leave you feeling like a victim. Love and care compromised by insecurity, overattachment, or overidentity turn into _lower heart feelings._ You are still caring—about your mate, your child, or your job—so you do still feel some heart. But you are also pulled by overcare or overattachment. These lower heart feelings send fight-or-flight stress signals throughout your body. Insecurity draws energy down from your heart into your solar plexus (located about four inches below the heart, just below the sternum), propelling you to glom on to what you are attached to or to close off your heart in self-protection. Love can turn into jealousy or even hate. Care can turn into anxiety. Appreciation can go out the window and turn into blame. Yet you still can feel some of your original love or care or appreciation. When you enter this state of mixed heart feelings, your sense of who you really are gets compromised. Someone or something is to blame, but it's your heart that has to pay. After all, it can seem like your heart led you down that road to stress and pain. Understanding the distinction between uplifting core heart feelings of love or care and distressing lower heart feelings (caused by overcare, overidentity, or overattachment) can clear up a lot of confusion about the language of the heart. It also may help explain why depression and heart disease are so often linked. Core heart feelings, like care and appreciation, generate coherent heart rhythm patterns. Lower heart feelings, like worry and anxiety, generate incoherent heart rhythms. Learning the distinction within yourself and learning tools to shift from incoherent to coherent heart rhythms is a key to transforming depression and improving heart health. That may seem hard to do when you're feeling stressed or depressed, but there are simple coherence-building tools and techniques to help you make that important shift. The Quick Coherence Technique Quick Coherence is a simple yet powerful technique to release distress and bring more coherence into your heart rhythms. Once you've learned the technique, it only takes a minute to do. There are three steps: **Step 1. Heart Focus.** Focus your attention in the area of your heart. If this sounds confusing, try this: Focus on your right big toe and wiggle it. Now focus on your right elbow. Now gently focus in the center of your chest, the area of your heart. (Most people think the heart is on the left side of the chest, but it's really closer to the center, behind the breastbone.) You may want to put your hand over your heart to help you keep your focus there. If your mind wanders, just keep shifting your attention back to the area of your heart while you do steps 2 and 3. **Step 2. Heart Breathing.** As you focus on the area of your heart, imagine your breath is flowing in and out through that area. This helps your mind and energy to stay focused in the heart area and your respiration and heart rhythms to synchronize. Breathe slowly and gently in through your heart (to a count of five or six) and slowly and easily out through your heart (to a count of five or six). Do this until your breathing feels smooth and balanced, not forced. You may discover that it's easier to find a slow, easy rhythm by counting "one thousand, two thousand," rather than "one, two." Continue to breathe with ease until you find a natural inner rhythm that feels good to you. **Step 3. Heart Feeling.** Continue to breathe through the area of your heart. As you do so, recall a positive feeling, a time when you felt good inside, and try to reexperience it. This could be a feeling of appreciation or care toward a special person or a pet, a place you enjoyed, or an activity that was fun. Allow yourself to feel this good feeling of appreciation or care. If you can't feel anything, it's okay; just try to find the attitude of appreciation or care. Once you've found it, try to sustain the attitude by continu

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ing your Heart Focus, Heart Breathing, and Heart Feeling. Heart Feeling helps you increase coherence without having to remain focused on your breathing rhythm. If it was hard for you to find a positive feeling or attitude, take a moment now to remember a couple of times when you felt uplifting feelings, even if they occurred a long time ago. Write those experiences down or memorize them so they will be easy to recall when you practice Quick Coherence. Don't worry if you also feel some uncomfortable feelings while you're breathing a positive feeling and attitude. Even a little heart feeling starts to clear blocked emotional energies. Building coherence is a process. Just keep up a genuine heart intention to hold the attitude of love, care, appreciation, compassion, or forgiveness while you practice the Quick Coherence technique. It's important to practice this one-minute coherence-building technique as soon as you feel overwhelmed, sad, or stressed. You can also practice it after you use Notice and Ease and Power of Neutral. With a sincere use of these two tools and the Quick Coherence technique, you _can_ bring overcare, overattachment, and overidentity back to a more balanced and coherent care. Create a simple and easy practice routine to build coherence, and do it earnestly and genuinely. Start by practicing Quick Coherence first thing in the morning to set up your day. Then use it whenever you feel overwhelmed, sad, or stressed during the day and at night, as the last thing before sleep. Watch yourself over the next few days and make notes about what commonly triggers overwhelming or depressing attitudes and feelings in you. Observe the rhythm and pattern of those triggers and moods. Use the tools to help prevent and recover from those recurring patterns. You will start to reset your system into increasing coherence. ## Developing Intuitive Discernment Increasing coherence has many mental, emotional, and physical benefits. One of the most important benefits of increased coherence is that it helps you develop _intuitive self-guidance._ Most people think of intuition as psychic ability or as a new invention, like the lightbulb. But a more practical baseline application is developing intuitive discernment of how to move more effectively through day-to-day life. The first and most important way to develop that intuitive discernment is to know when you are in or out of your heart. The more you are in your heart, the more coherence and alignment there is between mind, emotions, and body. It is this _coherent alignment_ that allows intuition to flow into the human system. Intuition is a flow of information from your real spirit. Research at the Institute of HeartMath has shown that intuitive information is registered first in the heart and then transmitted to the brain/mind (McCraty et al. 2004a, 2004b). That's why we call it _heart intuition_ or _heart intelligence_. Quick Coherence practice is like exercising to help develop your intuitive self-guidance system. As you use Quick Coherence and the other coherence-building techniques that you will learn in the next few chapters, you will create the coherent alignment that invites or draws in more of your higher discernment faculties—your intuition—to facilitate clearing stress as you go. You will create a cushion between you and stressors that come up so they don't drain you as much, and you'll have clearer intuition on how to respond. As you build coherent alignment, your intuition will facilitate clearing the stored stress and depression patterns in your cells. Remember, coherence-building techniques involve putting out a core Heart Feeling or attitude like love, care, appreciation, or nonjudgment, not just Heart Breathing. It's your core heart values and feelings that create intuitive unfoldment and build empowerment to lift depression. ## You Can Embrace Change A lot of people are afraid of change, even if it's positive. They are afraid of letting go of old familiar moods. The familiar, even if it's miserable, is more comfortable. The heart can ease the process of letting go of moods and habits that don't serve you. Learning emotional regulation with Quick

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Coherence and the other tools will help you take back control of your life so that you can move through change at more of a pace you can handle. Thousands of HeartMath clients have experienced rapid, manageable, positive change through practicing these HeartMath techniques. The practice gives them inner confirmation that they are on the right track. J. K.'s poignant story illustrates this. J. K., a lawyer who was deployed to the Iraq war, used the Quick Coherence technique to lift his deep depression and help him cope with the stresses of battle and of returning home: After I was notified that I was being deployed to Iraq, I was distraught. I went into a deep depression, a dark hole that I saw no way out of. The things I used to enjoy were meaningless to me. I could no longer enjoy my family or friends or girlfriend. I would just sit there counting the minutes until I was to be taken away from them. In boot camp, the depression really took over. I had been a Boston Red Sox fan my whole life, but I felt so depressed at Fort Drum that I slept right through their World Series win. That was when my aunt turned me on to my HeartMath coach. I was so lucky to be exposed to these tools, right at the most stressful time of my life. Right away, the tools gave me a game plan and a strategy to deal with stress. My biggest fear before leaving was that I would lose it while I was away. We all saw guys who came back blotto from the emotional stress. The military was preparing us, training us to deal with driving in a convoy and giving us strategies for dealing with an ambush or a chemical attack, but they were not giving us resources or strategies to deal with the ambush of our emotional stress and the attack of our worry. That's what HeartMath gave me, and it was the most important preparation of all. From the very beginning, my HeartMath coach showed me that I did not have to be a victim of the stress around me and that my emotions and "freak out" were not the enemy. Over and over again before I left, I used the Quick Coherence technique, focusing my attention on the area around my heart and breathing in the feel-great feeling I get when I am skiing—the feeling of the cold and windy air on my face, the freedom of flying down the hill. That would help me calm down and see more clearly how to respond to the situations I was facing. Knowing that I had control over whether I would "lose it" or not lifted my depression, and gave me a sense of power in a situation that I never expected to be in. I was terrified as we boarded the flight in the middle of the night to take the plane to Iraq. When we arrived, after having been up all night, I was taken in a helicopter to the base where I was to be interviewed by high-ranking officers to see if I was of a caliber to work with them or be sent out into the front lines. A lot was at stake. I was exhausted, scared, unshaven, overwhelmed. I dropped into my heart and started skiing down the slope of the "audition" for superior officers when a mortar attack hit! My first day and already they were that close—trying to kill us! Talk about a stressful job interview! I did Quick Coherence and handled the situation with calm and poise. Ultimately, I got the position I wanted, working with high-ranking officers and helicopter pilots. After my ten-month tour of duty, coming home had its own stressors. The heart tools helped me readjust to life in the States and the culture shock it brought. Everyone wanted me to make special time for them. It was stressful to make sure everyone could feel my love for them. At the same time, I needed to readjust to being back. HeartMath helped me communicate my care to them, without overcaring, without getting overwhelmed by their demands, and without saying things... that I would regret later. Having practiced HeartMath on a real battlefield, I now use it in the courtroom all the time. HeartMath helps me focus on what I really need to focus on, bringing perspective to my life. It also empowers me to take the significance out of what doesn't matter. ## Taking the Significance Out People assign meaning and significance to what might happen, creating worries and fears that can lead them right into de

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pression. People also assign significance based on previous emotional experiences. They build their reality based on emotional experiences from their past, which influences their current perceptions, reactions, and thought processes. When you assign too much significance or drama to negative emotional experiences, you end up being consumed by them. Brooding is the mind's attempt to resolve emotional pain, but it doesn't work. It only adds more significance to and overidentity with a negative experience. It's important to understand how your mind assigns significance and then leads you down a pathway to despair. Here are some typical pathways. Significance can start with sentimental feelings about how things used to be (real or imagined). Then your mind builds an overattachment to those experiences and convinces you that you'll never be happy again without them. Or you might begin by having sympathy for someone else's problem, and then your mind takes that sympathetic feeling and drains your energy with worry and sadness. Or you have expectations about yourself or others, but when those expectations are not met, your mind turns a disappointment into self-pity and starts to pout. Sentimentality, attachment, sympathy, and expectation start as heartfelt expressions of care. Yet if you look deeper, you see how these attitudes can lead to overcare and much suffering, heartache, and depression. While the core heart feeling of initial care is regenerative and uplifting, overcare is stress-inducing and draining. When you get the mind and heart back into coherent alignment, you can turn overcare back to real care and free yourself. Let's see how it works. Sentimentality Sentimentality starts with a sincere loving or caring feeling that ends up in sadness. When a tender feeling turns sentimental—like missing someone with whom you shared good times—the mental pictures and emotional memories create a sense of loss that can sink your heart into deep sorrow. If you stay sentimental, it will cause a "bleeding heart." One sentimental emotion quickly attracts another, until before you know it, you're down in the dumps. The mind overidentifies with the memory—adding significance to what could have been—which ignites incoherence and sorrow, which ultimately degenerates into misery and depression. Managing sentiment isn't about cutting off the sad feeling or repressing it. By learning to recognize a _sentimental pull_ toward sadness, you can bring the energy back to your heart and shift into coherence. Use the Quick Coherence technique so the deeper core values of your heart can be expressed. You honor your memories of other people by lifting sentiment into appreciation or compassion and understanding. Appreciation is a quick way to bring in more of your real spirit. As you focus on the feeling of appreciation, your intuition can _clarify_ more. Your thoughts and perspective will change. Heart intuition—not mind sentiment—is what will guide you to a new secure attitude that feels better to your real self. Often intuition comes as calming whisper thoughts that show you the direction to take. Even if you don't intuit an immediate direction, you'll rebuild your energy and sense of security. Watch out for feelings of sentiment toward yourself too. If you are overweight and dwell on memories of when you could fit into smaller-sized clothes, that sentiment can turn to despair. It's not the memory itself, but the overattachment to what once was as well as the sense of failure that cause heartache and drain away your power. Dwelling on failure brings up more memories of past failures or parts of your life that are not working now. Brooding and lingering there will negate your self-worth and won't ever bring you any intuitive discernment. As soon as you recognize sentimental thoughts taking over, use the Quick Coherence technique, find a feeling of appreciation for something in your life now, and enjoy that appreciative feeling for a few moments. This will bring you back to the present moment and start to restore your exhausted emotional power. It can also provide you with new perceptions on how to move forward. Sympathy Sympathy or sharing in another's sadness is tricky, because it seems like you are deeply caring. However, oversympathetic feelings actually diminish your intuition about how to help and reduce your ability to care. When your mind commiserates with another over their stress, it often projects more misery than is there. Before you know it, you

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are consumed and drained by sadness. Now there are two pitiful people instead of one. Compassion is a core heart value that lifts you out of draining sympathy. Compassion balances care with understanding. You can feel what it's like to walk in other people's shoes but know when to stop—so you don't walk off a cliff with them! A friend of ours once described the difference: "If someone's bucket has a hole in it, it doesn't help him [for you] to punch a hole in your own bucket." Sympathy bleeds energy, while compassion gives you energy and provides insight on how to help. Notice when you are slipping into sympathy. You can feel it as a pull on your heartstrings or a heavy feeling in the pit of your stomach. Use Quick Coherence to lift your attention and energy into your heart and away from mind worries and fears that underlie sympathy. Breathe the heart feeling of appreciation and compassion for the person and for yourself in order to regain emotional balance. Overattachment Being overattached to anything saps your spirit and blocks the expression of your deeper values. It binds you to people, things, or ideas to the point that you lose perspective. A mother has a natural feeling of attachment and love for her child. However, if she fusses over and spoils her child when they are together or frets every time they are apart, she reinforces insecurity in both of them and misses out on the richness of a deeper love. Healthy children naturally push away from overcaring and overattached parents. Overattachment seriously reduces the quality of love and leads to unhappiness. Overattachment occurs when you are insecure and fear that you won't get your needs met. Your heart may need something other than what you think you want or ought to have. It is easy to mistake emotional desire for your real heart's desire. When Diane was in college, she was fraught with overattachment to the idea of finding a romantic relationship. She compensated by overeating, swelling to fifty pounds above her normal weight in six months. To compensate for that, she became bulimic. Becoming overweight made her feel unattractive and added to her worries, so she ate more food. Overattachment can act as a continuous drain on your system, due to repetitive negative thoughts and attitudes that fuel your insecurity. Managing desires with heart intelligence will help keep you from being blindsided by insecurities. Use the Quick Coherence technique when you feel pulled by a desire. It will build your strength to delay gratification until you are certain that you are following your real heart and not just an emotional pull. Keep in mind that attachment to a particular outcome actually blocks the fulfillment you are hoping for. Fulfilling experiences will find you as you replace insecurity with balance and security. Expectations Everyone has expectations. You expect the sun to come up in the morning. You expect your family and friends to be pretty much the same tomorrow as they were yesterday. You expect yourself and those you care about to behave in certain ways. But the more attached you are to those expectations, the more disillusioned you will be if they aren't met. This is because you have an emotional investment in things going the way you want or think they should. That's not bad. It's only human. Unmet expectations of wives, husbands, children, colleagues, mentors, and yourself are the source of most hurt and despair. Hope is lost as disappointment drains your emotional reserves. Let's say you completed a project at work and are about to prepare a report on it. Holding an expectation that your boss or team will be as excited as you are could set you up for feeling devastated if they aren't. Approaching the report with a fun yet balanced expectancy—rather than an overattached expectation—will give you a lot more flexibility. It is better to deliver the report with sincerity, remain receptive to feedback, and maintain a sense of security. That way, whether your hopes and expectations are met or not, you can move forward without loss of energy. High expectations lead to perfectionism and performance anxieties, which only perpetuate stress and can lead to depression. Stacey's story is a prime example of this. Perfectionism runs in my family. Both of my parents have

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multiple graduate degrees from Ivy League schools. High performance was the air I breathed, so much a part of my upbringing that if someone had asked me if I was under any performance anxiety, I would not have known what they were talking about. Does a guppy in a lake know what water is? When I was seven years old, my best friend was murdered in a violent crime. Shortly thereafter, both of my grandparents died suddenly. I went into a state of clinical depression. For the next twenty years, I tried everything from psychotherapy to drugs to spiritual practices to try to overcome this monster I called my "black dog of depression." Each thing worked for a short time, giving me a teasing glance at what life would be like without a heavy weight pressing down on my chest. Then the inevitable return of overwhelm[ing feelings] and despair would slam me back into a state of powerless hopelessness. I was repeatedly hospitalized for mysterious abdominal pain and unexplained menopause at the age of twenty. I dropped out of school, was desperately suicidal, had hot flashes and pain, and did not leave my parents' couch for months. At twenty-two, I went on a Prozac derivative. The drug gave me a new lease on life. Even though I gained a lot of weight, couldn't sleep, and suffered memory loss as side effects, I did not mind. For the first time, I was free. But, like everything else I had tried, the antidepressant did not keep working. In the middle of one week of winter exams, during which my performance anxiety was at a peak, my boyfriend broke up with me the same day the United States declared war on Iraq. I was filled with angst; confused about global politics, religion, and spirituality; living in a new place without friends or family nearby; and feeling like I had nowhere to turn. My depression detonated. I remember standing on a cliff overlooking a freeway by the ocean, calculating the angle I would need to jump with to end my life. And then the irony struck me. I was on antidepressants and I wanted to kill myself. There was something funny about it, like, "Why take these? They are obviously not working!" Instead of throwing myself off the cliff, I cast out a prayer that I would find peace. Not temporary peace, but real and lasting peace, independent of circumstances. Two weeks later I found myself volunteering at the Institute of HeartMath on my spring break from medical school. The job they gave me was to transcribe some of their research, in particular their research done on DHEA levels in perimenopausal women who had used their Cut-Thru technique. As I typed the physician's words into the computer, I kept thinking, "That's me! That's me! He is describing me exactly!" With my medical background, it was very helpful to learn the science behind HeartMath while doing the transcriptions, in order to trust the process of the tools. For one thing, I was skeptical (since I had already tried so many other things). For another thing, I did not feel an emotional shift right away. I put aside any idealistic expectations and just practiced the tools. It took about two weeks of sincere practice, without much result, before my depression truly lifted. Even more significantly, my early menopause symptoms went away and have not come back since. I've gone off medication entirely. My emotional state has continued to spiral up from there, as I have regularly used the HeartMath tools. If Stacey could find benefit from the coherence-building tools, so can you. Simply practice them with genuine heart intent. If, like Stacey, you don't get results right away, just keep going. Don't let expectations stop you or blame the tools for not working or feel sorry for yourself and then give up. Realize that you are _building_ _coherence_ so it's not fair to yourself to expect a quick fix overnight. Instead, look for progress in steps and stages. Feeling Sorry for Yourself Feeling sorry for yourself often bottoms out in blame and self-pity. Self-pity saps your power and leaves you feeling flatter than a pancake. Self-pity bleeds so much energy that, after indulging in it, you can feel drained for days. Self-pity is the opposite of compassionate understanding for yourself.

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You can notice the difference in your body. Compassion feels soothing and relaxing to the heart. It brings intuitive discernment that lets you see what can be improved, while self-pity creates an ache in the heart or pit of the stomach and sees no way out. Left unchecked, self-pity becomes a chronic case of "poor me." This happens most often when you feel that someone—or life in general—hasn't been fair. You can drain your energy for days, weeks, months, or years by feeling sorry for yourself. Pretty soon you're feeling so sorry for yourself that all of life is tainted with despair. When self-pity or "poor me" occupies your mind, new possibilities simply can't get in and you're unable to take effective action. Another expression of self-pity is _pout_. We've all seen young children turn out their lower lips and scowl when disappointed. Most of the time a child's pout doesn't last long. Children have more emotional flexibility than adults, so they don't tend to brood for days or weeks. They just pout until life offers a new opportunity, and then they move on—often in a matter of minutes. In an adult, self-pity and pout can become ingrained habits that distort reality. When the mind habitually pouts, it misinterprets the communications and feelings of others. It programs and reprograms the hurt and resentment into the brain's neural circuitry, skewing the body's hormonal balance, depressing the immune system, and aging people before their time. Leaving the pouts unchecked or dramatizing them to prove a point can lead to depression and physical disorders. Compassion and nonjudgment are absolutely essential to the process of releasing self-pity patterns. Hold yourself gently in the heart in a humble, open attitude of not knowing what's next or why things happened the way they did. Use the Quick Coherence technique to stop the self-pity and open your mind to new possibilities. In the past few years, we have heard more stories than ever before of men and women who "have made it" careerwise or financially yet are suffering from an emptiness they can't seem to fill. A life of ambition in pursuit of money or career advancement did not deliver the emotional rewards or fulfillment that friends, family, and mentors had promised. They have the house, boat, spouse, children, job title, and money they strived so hard to get only to find they are left feeling hollow, dry. They are dejected from a loss of hope or loss of purpose. One couple, Jerry and Ruth, went to a three-day retreat in Montana for executives like themselves who were suffering from depression. They realized they'd spent their lives living up to their own and others' expectations, and now that they had it all, they didn't know who they were. Jerry and Ruth so loved the quiet setting in the mountains and the other people who were also searching for answers that they didn't want to go back home. They could leave their old life behind them, move anywhere, and retire on their savings, but they didn't know where to go. So they didn't do anything. The old feelings of self-pity resurfaced as they went back to their previous life, because they couldn't see any way out. It's your mind adding significance, not your heart, that leads you down the road paved with good intentions into stress-induced depression. Love, care, appreciation, and compassion do not squelch hope. It is squelched when you allow these warmhearted feelings to become compromised by overcare, overidentity, and overattachment. You can realign your spirit, heart, mind, and emotions to change those old habits. Understanding what creates stress-induced depression is the first step to taking back control of your life. The next step is practicing coherence-building tools to empower yourself to move forward. Releasing overcare in even one area will often release overcare in other areas at the same time. This experience renews hope, and with hope comes a renewal of energy and passion for life. Chapter 6 # The Power of Intent As we've discussed in earlier chapters, many, many people are feeling out of control more of the time due to the increase of stress

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ors in today's world. They are also becoming more sensitive to the influx of ongoing stress from wars, terror threats, social crises, political upsets, natural disasters, and so on. These ongoing stressors collectively create a stress wave and a static field of stress that affects people's nervous energy and clarity at work and at home. It's like a radio with so much static that even when you try to turn the knob, you can't find a clear station. This global-stress pulse wave has a blanket electromagnetic effect that causes people to overreact to things that didn't use to bother them as much. The static frequencies move through the collective consciousness, affecting energy levels and emotions. The result is more out-of-control feelings, like crying for no reason, panic attacks, or low-grade depression. People don't recognize where it is coming from. They just know that they feel a lot more stressed than they used to. Feeling out of control makes people do whatever seems comforting—like eating or drinking too much. The stress creates an inertia that prevents people from changing attitudes or behaviors they know they should change or have been trying to change. It's one of the reasons people can feel lonely even when they are surrounded by family or friends. If this describes you at times, realize you are not alone. The static in the world creates a blanket of stress that everyone experiences unconsciously. We feel it's important for people to understand this, so that they don't lose faith in themselves. This is why we spent so much time in chapter 5 addressing core heart feelings and values and how you can benefit from tapping into your deeper heart intentions. Later in this chapter, you will learn another simple, yet powerful coherence-building technique: Attitude Breathing. Using replacement attitudes that bring you into increased coherence, the Attitude Breathing technique will help you fill your heart and act on your heart intelligence. Keep in mind that it's harder to stick to a self-help program these days because of the stress on the planet. Practicing Attitude Breathing with heart intent will give you the alignment and empowerment to say, "I can do something about this." Instead of feeling mired in the stress around you, you will learn to take control of your stress response and change the reactions and behaviors that keep dragging you down. You can take back your power from the internal stresses that eat at you and build a new natural resistance to the influx of external stressors at home, at work, and in the world. ## The Power of Heart Intent Through increasing your coherence levels, meaningfulness can be added to heart intent to create the power needed to release deep emotional resistances and stress. Heart intent is not merely willpower or mind-focused intent. It is far more solid than willpower alone and has more staying power. You can apply willpower to your mind's intentions and achieve certain results. For instance, suppose you were going to clean your carpet, but you kept putting it off until finally you put your mind to it and did it. That's fine for cleaning carpets, but willpower and mind intent are not enough to clear disturbed emotions that keep coming back. That requires a different power of intent that has to be pulled out of the heart. Mental determination won't change emotional energies that can haunt you. If you are harboring emotions about incidents in the past that felt unfair and caused you pain and disappointment, no amount of mental determination can give you relief. However, meaningful intent from the heart can transform emotional storage banks of despair, hopelessness, and other painful emotions. ## Resignation When people begin to recognize that willpower and mental intent won't work to release their distress, many slide into feelings of resignation. Resignation is like a set of stairs going down toward depression. If you think you may be experiencing a sense of resignation, look for these signposts: you have attitudes of "I just don't care anymore," "things will never change," and "life is unfair." Once these attitudes take hold, you start to go down the stairs. You spend more time alone and cut yourself off from activities and people; you feel there's a dampener between you and close friends or family members; you find the things that used to interest and inspire you now seem dull and dry; and you feel like a robot going through

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the motions of living. As the positive emotional textures of life become muted, mental confusion and depression set in. If you allow resignation to have a chronic place in your life, you are also putting your health at risk. So much resignation can be prevented by having the meaningful heart intent and commitment to clear unresolved feelings as you go and before they get stored. That's how you start to transform depression. If you haven't cleared something that's festering, then make a commitment to use the heart tools to clear them. ## Understanding Your Rhythms Everyone's mental, emotional, and physical energies operate in different rhythms throughout the month. Once you understand that these rhythms move in cycles and waves, you can know when it's time to increase your practice of the heart tools to help offset down rhythms and to bring your nervous and hormonal systems back into balance. One of the first things to do is to notice the difference when your energy gets overamped or runs at a lower keel at different times during a day, week, or month. These are important hinge points. When you get overamped, you tend to overreact. When your energy is at a lower keel, you can tend to get stuck in the same old mental, emotional, or physical habits. At these hinge points, using the tools will play an even more important part in your practice. If you stay diligent with the tools during those times, it will keep your flexibility up so you don't get as thrown by stressors. When your natural rhythms aren't up to par, you may be more prone to irritation at work or frustration with the kids or impatience in traffic. You may also be more prone to feeling anxiety or despair about your appearance, your health, or your future. Because of standard rhythms your emotions go through, it's easy to miss these hinge points and revert back to ineffective and habitual reactions to events in life (see the section Hinge Points in chapter 3). Using the tools at those hinge points will break this cycle and keep you on a forward momentum. For example, statistics show that even when you're off and running with good momentum, the full moon can increase emotional reactivity. Your mind can get overamped, and you can think the worst about everything. This makes problems suddenly look bigger than life. To avoid this, remember to use the tools more often during the few days before and after the full moon to increase your balance and flexibility. Negative thinking and impulsive choices are much more likely when you don't have the emotional flexibility to resist them. Anything that drains your emotional energy reduces your flexibility and saps your commitment to follow your heart intentions. Each round of stress you cave in to makes you more vulnerable to old mental persuasions and emotional pulls that can start a downward spiral to resignation and hopelessness. Guilt can also start the spiral. Caving in to guilt leads to resignation, an attitude of "I don't care anymore," and then to feelings of hopelessness. Use the tools to help rid yourself of any guilt and get right back on your practice program. It's critical to stop the thoughts of "I'm bad" when guilt starts. Judging yourself as someone who is bad creates a type of energy drain that builds a subconscious resignation that's hard to pull out of, causing despair and a sense of failure. Instead, you can track your rhythms and renew your heart commitment to using the tools at those critical times and stop a downward spiral in its tracks. Tracking Your Rhythms Write down the times of a day, week, and month when your emotions tend to get overamped or run at a low keel. Note how these rhythms affect your attitudes and how you tend to react. By tracking your rhythms (writing them down), you will learn to identify the hinge points. Make a commitment to use the tools with a deeper heart intent at those times, right when those predictable triggers start to show up and get in your way. People have different emotional and hormonal rhythms during a month, times when insecurities can become more amplified. Once insecurities get amplified, that diminishes all types of commitments you need to maintain your well-being: diet, exercise, honest communication, and so forth. Insecurities can leave you much more vulnerable to anything that can cause

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you to veer from the important intentions you have. Don't stop using the heart tools. Using your tools at these times, especially, will help you reconnect with your inner security and snap back to your commitment. ## Getting Back on Track—How to Handle a Spinout If a trying situation gets you to overreact or spin out of control, just use the tools to get right back on track. Be sure to use the tools when a family member or business disturbance causes an emotional dropout **—** meaning that you're brooding over what happened and not present to what's going on around you. Mental and emotional brooding is a sign that it's time to grab a heart tool so you stop draining energy. Pre-treatment Once you track your rhythms, you can begin to _pre-treat_ them. Attitude Breathing is a powerful pre-treatment tool. You prepare your attitude before engaging in situations that are likely to cause you to overreact. You use Attitude Breathing before the wave hits. It will help you maintain your commitment and ride the emotional wave if it comes. Attitude Breathing also helps to progressively diminish insecurities as you build more coherence and confidence. For example, suppose you have a rebellious teenager who doesn't listen to what you're saying. You're preparing to talk to him, but you know it's going to be a problem. Use Attitude Breathing before the talk to pre-treat yourself and your attitude so you can keep your balance during the talk. Keep using Attitude Breathing during the conversation **—** along with Notice and Ease, Power of Neutral, and Quick Coherence. (You may need all of them **—** especially if your teenager acts out!) Pre-treating stressful situations before they happen will help cue up your commitments to use Notice and Ease, Power of Neutral, Quick Coherence, and Attitude Breathing. You will be ahead of the curve and able to shift your energetics to ride the emotional wave with more coherence and balance. Attitude Breathing Technique **Step 1.** Recognize an unwanted attitude—a feeling or attitude that you want to change. This could be anxiety, sadness, despair, depression, self-judgment, guilt, anger, feeling overwhelmed—anything that's distressing. **Step 2.** Identify and breathe in a replacement attitude: select a positive attitude and then breathe the feeling of that new attitude in slowly and casually through your heart area. Do this for a while to anchor the new feeling. As you breathe these replacement attitudes, tell yourself to take the "big deal" and drama out of the negative feeling or attitude. Tell yourself, "Take the significance out." Repeat this over and over as you use Attitude Breathing until you feel a shift or a change. Remember that even when a negative attitude feels justified, the buildup of negative emotional energy will block up your system. Have a genuine "I mean business" attitude and heart intent to really move those emotions into a more coherent state. It could take a few minutes of Attitude Breathing, but it's worth the practice. Start with the attitude replacement list above and be open to a new replacement attitude from your heart intuition. If you are worried, breathe calm; but remember—this requires breathing the attitude of calm until you actually _feel_ more calmed. That's when you have made what we call an _internal_ _energetic shift_. This means that the turbulent emotional energy in your subconscious has shifted. Keep breathing the feeling of the new attitude to make it more real. Note which replacement attitudes or core heart feelings give you the most relief when you practice Attitude Breathing, and write them down. Keep practicing those and then try Attitude Breathing with other attitude replacements. Replacement attitudes need to be practical. You don't want to pick an idealistic replacement attitude. For example, you wouldn't want to say, "I feel sad and depressed, so I'm going to breathe happiness and joy." You probably won't be able to make a leap to feeling joy and happiness, and, if you think you are supposed to, it will only leave you feeling discouraged. Instead, you could say, "I feel sad and de

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pressed, so I'm going to breathe appreciation [for something you like] and nonjudgment [about whatever is causing the sadness or depression]." As you practice the replacement attitudes from the list, stay open to new replacement attitudes from your heart intuition and add those to your practice. ## Obstinacy Obstinacy indicates a "stuck" attitude. Obstinacy arises when you _just know_ something was or is the way you see it. You won't consider the possibility that your belief may not be accurate or that there may be a larger view that you can't yet perceive. You may hold on to obstinacy in the name of a principle, even though it keeps causing you hurt, pain, or grief. Your intelligence knows better, but you can't seem to stop the feelings or thoughts. Obstinacy is also in place when there are things you know you need to do, but you don't do them. If you stay obstinate long enough, that negative attitude turns into an ingrained or stuck feeling in your unconscious that can feel like a cement block around your heart. Negative attitudes also generate emotional undercurrents that seem to always be there, like a background noise, affecting your mood swings, your feelings overall, and your relationships. By learning to activate warmhearted feelings that generate heart rhythm coherence, you can start to release those negative undercurrents and incoherent feelings. Everybody has some of these, so they're not bad. They're just old stored patterns. The Attitude Breathing tool is designed to help you clear negative attitudes and obstinate stuck feelings by making the energetic shift that will bring you new perspectives. ## Making the Energetic Shift An attitude shift is the first step toward an _energetic shift_. If you can't make a mental attitude shift with Attitude Breathing, see if you can find the resignation or obstinacy that's causing you to hold on to a negative attitude. Once you have the heart intention to make an attitude shift and mean business about adopting a replacement attitude, it can be harder at first to find the _feeling_ of that attitude. This is especially so if you have been depressed for a while. If you have a hard time feeling appreciation, for example, start by breathing _nonjudgment_ and _calm_ as replacement attitudes. Next, find a memory associated with a feeling of inner calm, while sustaining your heart focus. Once you find some benefit from breathing calm, start to appreciate the calm. Breathe appreciation for feeling calmer, and you will begin to find a feeling of appreciation. Continue to breathe appreciation for whatever benefit you are experiencing and breathe nonjudgment toward whatever hasn't yet released. If your feelings are still stuck, use the other tools you've learned so far to help you make the energetic shift. Use Notice and Ease and Power of Neutral to help you observe your mind and emotions. Use Quick Coherence to increase coherence and heart alignment. Then go back to Attitude Breathing. Try breathing an attitude of compassion or forgiveness or try befriending the feelings as a replacement. Remember to breathe slowly and casually, and stay focused on the replacement even if you still feel resistance. Imagine pulling in and anchoring those replacement feelings in the heart. As you keep practicing, you will start to create new neural pathways and make the energetic shift where resistance and obstinacy progressively release. Befriending Negative Attitudes and Stuck Feelings Attitude Breathing doesn't deny or repress negative attitudes or resistant feelings. Instead, it helps transform them. This is important to understand. You are actually _befriending_ a negative attitude or feeling by bringing that blocked energy into your heart, not fighting it but holding it in your heart and releasing the significance you've assigned to it. Negative attitudes and emotions aren't bad, as we've said before. They are a completely understandable result of past situations that have caused you hurt or pain. But that doesn't mean you can't change the ratio of how much low-grade negativity and judgment you carry around and experience now. Your heart can open you to new information and insight that transforms your view of the past and releases resistant feelings. You can develop the heart intelligence to clear out a lot of stored negativity that keeps triggering depression. As you practice attitude replacements to clear neg

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ativity, the triggers will come up with less energy and have less cumulative long-range effect. It takes meaningful heart intent to release stored negativity—a deep yet accessible intent. Ellen's story, sent to us by a health professional, shows how meaningful heart intent works, even when someone is in chronic pain. My problem with chronic pain began about eight years ago. I developed back and right-leg pain from a work-related injury and had surgery to correct a disk problem. The surgery was "successful," but my pain never improved. My emotional state began to worsen. After my second surgery I couldn't walk; I could barely stand up. I was given twenty-four visits with a physical therapist, but that was not enough. I never really improved over the years, even though I had occasional physical therapy, acupuncture, and psychotherapy. Besides that, all I was offered for such a long time was a bunch of pills or an epidural shot. I couldn't sit up in bed or stand up from a chair without a pulley or assistance. I felt so lonesome, useless, and worthless. I had gained weight because I was feeling "What's the point—life's not worth living, if this is the way it's going to be." I was feeling worse and worse, like I was just taking up space. After waiting for a long time, I finally heard that I was eligible for a new pain-management program and I cried the whole day. I was scared. I hoped my body wouldn't let me down. I wanted to come out as a human being again. The best thing that could have happened to me was that program. I was introduced to HeartMath, and it was wonderful. HeartMath taught me that I could handle my pain and depression. I learned that it takes practice and a willingness to keep trying, but it can be managed. I've really needed to use the [Power of] Neutral tool when situations around me or my pain gets challenging. Sometimes my knee gets so bad that I almost fall, and I get angry. Then I tell myself, "Before you get all upset, just get in that Neutral Place." Then I can shift focus to the positive. I can Attitude Breathe and deal with it then. I'm going to have a total knee replacement soon and will have a brand-new knee. My depression level is almost nonexistent now. I just don't feed into it. I act before it takes hold of me—when I feel it coming on. I use HeartMath tools to find a positive outlook. Without them, I probably wouldn't have been able to deal with all the stress and pain. I'm not taking any pills anymore (except for blood pressure and thyroid). I'm off Soma, Vicodin, Neurontin, Keppra, Topamax, and Cymbalta. I'd be taking something, if not for HeartMath. I found my attitude changed after I started using it. It gave me a focus. Yes, life has sent me some curveballs, and my pain probably won't ever totally go away, but you have to take control of you—your feelings, your pain—and not let it control you. I talk to my pain: "I'm not focusing on you today." It works. I've expanded on feeling heart feelings to doing things I enjoy. Now I'll be singing, dancing, and moving every body part that I can while I do my heart tools. My leg will still be hurting, but I move every part that I can move. It helps to really feel better. The other day, I saw the psychologist I've been seeing for several years and he said, "You've got your cane, but you're swinging it!" In the next few chapters, you will learn two more powerful techniques to help you clear stored negative emotional energy. The Heart Lock-In technique will help you sustain coherence for longer periods to promote healing. The Cut-Thru technique will help you clear deeper emotional issues and reinforce the new neural pathways and attitudes you are building. Chapter 7 # Putting a Stop to Fatigue How well you manage your attitudes and emotions each day determines to a large extent how much vitality you will experience overall. Most people think fatigue sets in because of all the things they have to do or because they didn't get enough sleep. They often overlook the energy drain from

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out-of-control emotions. Different triggers in life can cause stress to run through your system, creating frayed nerves, fatigue, and overwhelming, out-of-control feelings. Once this occurs, it's important to recover from the stress fast, otherwise your energy drains away. Taking emotional responsibility to get into heart rhythm coherence helps to rebalance your system. Coherence also helps you develop the intuitive discernment to see how to stop draining energy and renew your vitality. This is especially important when you are trying to lift depression. When you have plenty of energy and you're on a roll (feeling like you're moving in a smooth flow), you carry a certain energetic presence. But then on those days where something triggers anger or blame, you can feel your energy dip. And then there are those days where the fritterings of anxious inner dialogue, pouting, or emotional insecurities allow your energy to leak all day like a dripping faucet. You may not notice or understand the impact that these very private mental and emotional energy expenditures have on your vitality, but they are a constant drain. ## Why Sleep Isn't Enough Each night you sleep to rest the mind and body from the previous day's concerns and to recoup the energy spent. Lots of people skimp on sleep due to the pressure of having so many things to do. Many sleep fitfully due to worries and anxieties they can't shut off. Everyday concerns drain their energy much of the night, and then they drag themselves through the next day wondering why life feels so hard. The greatest cause of low vitality and ongoing fatigue is this emotional and mental unrest. People need sleep just to rest from their negative thoughts and feelings. The irony is that sleep gives them just enough energy so they can do the same thing over again the next day and the next—drain their energy away in anxiety, judging, and blame. Sleeplessness and insomnia have become acute problems for seventy million people in the United States alone, according to the National Center on Sleep Disorders Research. The health consequences add about $15 billion to the national health care bill and cost industry $50 billion in lost productivity. The National Highway Traffic Safety Administration estimates that about 56,000 automobile accidents per year are the result of drivers falling asleep at the wheel. If you are experiencing crippling fatigue—especially if it accompanies other unexplainable symptoms, like memory impairment or muscle pain—it's important to consult a physician. Clinical illnesses, such as sleep apnea or chronic fatigue and immune dysfunction syndrome (CFIDS), may have different causes than the exhaustion that results from the wear and tear of everyday life. But even clinical illnesses are made worse from the drain of unmanaged emotions. Just as you can drain energy like a sieve by not managing your emotions, so you can accumulate energy quickly through just a little emotional management. You reaccumulate emotional energy each time you use one of the heart coherence tools. You need to fill your tank of emotional energy to lift depression. When you practice the tools, you give your system a chance to build up your _emotional accumulators_. Your cells accumulate and store emotional energy, just as they store physical energy. That's how you can feel buoyant or emotionally renewed at times. Heart coherence starts emotional regeneration. It's like an activator that helps you deal more effectively with whatever is challenging you. In fact, the deepest form of rest, recuperation, and regeneration is heart rhythm coherence. When you are in a deep sleep, your heart rhythms naturally go into the coherence mode. The smooth, sine-wavelike pattern of heart rhythm coherence is the mode the body naturally slips into during deep, restorative sleep. You will learn the Heart Lock-In technique later in this chapter to help you lock in and sustain heart rhythm coherence for longer periods. ## Rebuilding Your Emotional Accumulators Emotional energy provides the firepower for carrying out your intentions. Having a full tank of positive emotional energy is important to achieving success in any area. It boosts your mental clarity and intuitive discernment ability. You can't think

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1,334,139

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as well when your emotional energy accumulators are drained. When your emotional energy accumulators are low, you have poor or unregulated nervous system activity, which decreases vitality, discernment, and the ability to make good decisions. The _bioelectric system_ (nervous system and cells) of each human being absorbs, accumulates, and discharges energy (physical, emotional, mental, and spiritual). Emotional energy is the fuel for smooth mental processes—it provides consistent energy to handle the inevitable "glitches" in life. That's why people often say "Let's sleep on it" when their energy is low. They know that they cannot make the best decisions when they feel incoherent or fatigued. You may use exercise or meditation to rebuild your energy accumulators, but if a lot of that time is spent rehashing your worries or judgments, then you are draining energy while trying to accumulate it. Some people have more stress triggers to deal with than others. As a result, they have a higher potential drain ratio. Think of police, schoolteachers, or single parents, juggling very demanding jobs with children, housework, and more bills than they can afford to pay. For many, having these stressors isn't a choice—but they still always have a choice in how to emotionally manage them. It's not the stressors themselves that drain you, but how you emotionally respond to them. You can drain energy by trying to "do good" and wear yourself out. But you can also build your way into an _independence zone_. You will rebuild your emotional accumulators as you begin to identify what drains you, then use heart coherence tools to stop those draining mental and emotional reactions. Identify What Drains You Start to observe the modulations in your energy throughout the day. Ask yourself periodically, "Am I gaining or draining?" Make notes of the times, circumstances, and emotional responses that give you energy gains. Make the same kind of notes when you notice energy drains. Keep a log of your energy gains and drains for a few days. Use the heart tools and techniques you've learned to prep for potential drain times and to reduce the time it takes to recover afterwards. If there are certain times of the day, like four o'clock in the afternoon, when you notice your energy starts to fade or you tend to be more irritable, plan a break or some other restorative activity at that time. Take a ten-minute walk, use a heart tool, eat a nourishing snack, or talk to someone to improve your attitude and recharge your batteries. Your bioelectric system has tides of energy and natural rhythms that flow through it during the course of a week or a month. As your heart awareness increases, you'll be able to discern when your physical rhythms are low and you need to slow down a bit. You'll recognize when your emotions are more sensitive and you need to be gentler with yourself, or when your mind needs a break before you can think clearly again. You will also be able to tell the difference between tiredness caused by low ebbs in the tide and the kind of fatigue you feel even at high tide because your mental or emotional energy is getting drained away through lack of self-management. Stay in a Soft Heart It's natural to not feel good or to feel down at times. The best thing to do is to move in what we call a _soft heart_ , which is a balancing place to regenerate as you go. A soft heart isn't something mushy. It's an easygoing, warm place in the heart. Assign your thoughts, feelings, and energies to "soak" in a soft-heart attitude while you do casual work for a while. Keeping your energies in a soft heart can allow more coherent rhythms to emerge, which help you recoup mental, emotional, and physical vitality. At times, physical exercise or a brisk walk in fresh air can bring the change of pace needed for recharge and balance. If you suffer from chronically low vitality or fatigue, keep a piece of paper by your side and write down your energy gains and drains for a week or longer. See what rhythms or patterns emerge, and ask your heart intuition what adjustments to make in attitude, diet, exercise, and so on.

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Making adjustments won't be easy if you anxiously compare yourself to others, thinking, "Well, they always seem to be bubbling along. Maybe they don't have as much on their plate as I do" or "I have to keep going to keep up or I'll look bad." These attitudes devitalize and drain you even more. They increase the down time and make it harder to find the regenerative soft-heart place. It takes respect for yourself to depersonalize whatever's going on and stay in a soft heart to recoup energy. Take the significance out of situations and what others might think. It may be as simple as reminding yourself that you are tired and may not be seeing clearly. Use the Power of Neutral tool and sincerely rest in the soft heart. If you move in slower motion for a bit, you will find your emotional energy delicately recharges, and eventually your vitality and heart buoyancy will return. Once your energy renews, ask your heart intelligence to alert you when your mind triggers on something and starts to drain you again. Then you will be able to use a tool to plug the drain before it runs you down. Kate describes how the tools helped her: Using these heart tools has been most powerful for me in dealing with low energy and times I wasn't feeling well. It all started when, for a few weeks, I felt fatigued, and sleep wouldn't cure it. All my life I've been a go-getter, pushing on through projects and being the last person to drop, so this was unusual for me. I started asking my heart intuition to show me when to go to soft heart before speaking or reacting to people's comments or actions. When I wasn't aligned with the heart, everything made me irritable. I had some great days and a few gray moments. Then I came down with the flu. I don't get sick or miss work often, but I had to surrender and just lie in bed and sleep. Going to my soft heart helped me to find a very peaceful state that allowed me a feeling of regeneration I had not felt before. I decided to look at the sick time as a vacation. I couldn't feel the flu bug unless my mind started thinking I was sick. Then my fever would rise, and my head would start to hint at a headache. So I asked myself why I would choose to think "sick" over feeling like I was on vacation. Once I was back on my feet, the feeling of my experience remained. In my day-to-day relationships—personal and work—I knew that I had to treat all like I did the flu. I moved slower, respecting my energies, maintaining the regeneration of my "sick-vacation" time. I actually got more done with less time wasted, and that surprised me. In retrospect, I can see that getting sick was a blessing. It slowed me down and gave me the opportunity to see how I had been causing low energy and fatigue. I know I don't need to push anything and can ease into things, speak my truth sincerely and with care, listen to my heart, and act on what it's telling me. Kate emerged a stronger, more mature person from being sick. As valuable as her lessons were, Kate would be the first to admit that it is even better to learn them without waiting for tiredness and fatigue to turn into sickness. As soon as you notice the feeling of fatigue setting in, it's time to take action to rebuild your emotional energy accumulators. Use the Heart Lock-In Technique The Heart Lock-In technique is designed to help you rebuild your emotional energy accumulators (especially after they've been drained) and sustain coherence for longer periods of time. It will also help you instate, or lock in, new attitudes. During a Heart Lock-In, you generate in yourself a positive energy of appreciation and caring and send or radiate that energy to yourself and others, changing the energetic environment within and around you. Most people find that practicing the Heart Lock-In technique for five minutes or longer, a couple of times a day, helps accumulate energy and recharge their emotional system. This cushions the impact of day-to-day stressors. It helps them maintain focus and see more clearly how to stop energy drains and make better decisions. Heart Lock-In Technique **Step 1.** Shift your attention

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to the area of your heart, and breathe slowly and deeply. **Step 2.** Activate and sustain a genuine feeling of appreciation or care for someone or something in your life. **Step 3.** Send these feelings of care toward yourself and others. This benefits them and especially helps recharge and balance your own system. If your mind starts wandering during a Heart Lock-In, simply refocus your attention on the heart area and reconnect with your real love, care, or appreciation for someone. As you keep pulling your attention back to the heart, you build power to stay in coherence. When you experience heavy, uncomfortable, or stuck feelings during a Heart Lock-In, don't worry. Just send care or compassion to befriend those feelings. You may not even know why a heavy or stuck feeling is there. That's standard until you unlock the emotional history underlying it. Befriending the feeling and sending compassion can help release a blockage. Resistant feelings often come and go and are released gradually as you gain more intuition about them. After practicing Heart Lock-In, write down intuitive ideas that you'd like to remember to act on. Practicing Heart Lock-In helps you stop judging, blaming, and worrying. It helps build courage to carry out your heart intentions. One of the most effective times to practice Heart Lock-In is first thing in the morning before all the activity starts, to set the tone for your day. You'll stay more coherent in the midst of typical stressors, like getting ready for work, getting the kids off to school, dealing with traffic, and other challenging situations. A morning Heart Lock-In also puts fuel in your tank to power up your use of the heart tools during the day to manage your emotions, stay flexible, and shift back to coherence faster. Doing a midday Heart Lock-In for five minutes is very effective for offsetting afternoon drag and reenergizing your emotional system. Afternoon drag causes less presence and low motivation that can lead to emotional reactivity. Another important time to use Heart Lock-In is before bed to promote deeper, more restful sleep. Practicing Heart Lock-In brings in more of your spirit to help create alignment and coherence between your heart, emotions, mind, body, and spirit. The more you sustain the heart rhythm coherence mode, the easier it is for your brain's neural circuits to begin functioning from a healthier baseline. Heart Lock-In powers up your entire system to help you transform depression. ## Creating Energetic Presence Fatigue has become a huge issue in today's world. Your sincere efforts to maintain heart awareness will help you to stay conscious of your energy levels and to make needed adjustments to sustain your vitality. This energetic presence is needed, or you'll miss or ignore the signals the heart is sending you. When presence is low, the heart can tell you to do one thing, but you go the other way because you're not present enough to hear it or pay attention to it. Maintaining presence means you are more able to hear your heart's intuition in the moment and act on it. Then you won't slip too far into an energy drain. Low energy and ongoing fatigue often lead to depression, and depression often perpetuates fatigue and low energy. In the end, heart awareness and energetic presence is what gives you the power to rebuild your emotional accumulators and lift depression. Heart awareness is where you connect with the power of your spirit and where you have the most intelligent control over your body's neurochemistry. One of the greatest contributors to fatigue and depression is blame. Blaming a boss who makes unreasonable demands or an impossible family member or your overloaded life will only drain you. Blaming yourself for your shortcomings will also drain you. Emotional energy drain from blame results in diminished presence. Rather than being fully present in your own life, you're only half there. Being mentally, emotionally, and physically present means staying in the heart of the moment. Businesses today talk about "presenteeism" as a measure of productivity. Mistakes are made, communications missed, and time lost when people are physically present but mentally and emotionally absent. One of the main causes of presenteeism is mental and emotional preoccupation with worry and

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blame. In another sense of the word, people often focus on how they "present" themselves—the way they appear, what they wear, what they say, what car they drive—without realizing how much anxiety and energy drain they cause themselves over those things. When we introduce the HeartMath programs to companies, we explain to participants that "if you put a fraction of your energy into how you _present yourself to yourself_ on mental and emotional levels, you will see where you are draining energy. Then you can use the tools to plug the leaks and automatically increase your presence." Vitality renews as you are able to sustain presence. When your presence dims, your heart signals you to stop and do something different to recharge, if you listen to it. The mind tends to want to push on, find some distracting stimulation, or look for something or someone to complain about instead of looking within to what attitude or perception might be causing the brownout. When people use a flashlight and it starts to go dim, the first thing they do is shake it to try to get the electrical connection back. If that doesn't work, they open it up and check the batteries. When their personal presence dims because their internal batteries are run down, they probably don't think about the electrical connection inside or about how to recharge their batteries. Instead they tend to get cranky and look for someone or something to take it out on. Young children do that, but so do adults. Car batteries can drain too, but no one blames the next car over in the parking lot. Human beings don't tend to respect their system's energy needs the way they respect the simple mechanical operations of a flashlight or a car. Blame only perpetuates drain. Once you let blame get to a certain point of intensity, it flings open the door to other draining attitudes, such as feeling sorry for yourself or wallowing in self-pity until you're depressed. Once your ability to be present drops below a certain point, only a jump start will build you back up to a basic operating level where you feel everything's all right. But even then, you haven't made it to feeling full of vitality. Car batteries diminish more rapidly when there's a breakdown in the generator or alternator. Once you understand that your heart is your generator bringing in your real spirit to keep your internal batteries continuously recharged, then you will want to attend to your heart more regularly. Living more presently in each moment, being in touch with your heart awareness, keeps your generator humming and your batteries charged. Living in the Now When people are fatigued, they long for some peace and quiet. Most feel that peace and quiet is something they have to go somewhere else to get. What they don't realize is that each time you listen to your heart intelligence, you are creating an inner compartment of stored peace and quiet. You can accumulate peace and quiet—in this moment and then the next—by listening to your heart and making attitude adjustments as you go. That's emotional management through heart intelligence. The buoyancy that comes from accumulating peace and quiet brings in transformative energy, presence, and intuitive understanding of how to do things differently, even during difficult circumstances. It takes presence to connect with that intuitive heart discernment. Tiredness should be a natural state occurring after a long day's work, a strenuous physical workout, or an illness. When you're recovering from flu, people naturally say "take it easy for a while." Maybe after a full day's work and before an upcoming meeting that night, a half-hour nap might be the best thing you could do to recharge your batteries. As you listen to your heart's intuition and rhythms, you maximize your energy output by building in short recharge times between active times. People used to do this naturally when life was less hectic. Now that the pace is faster, they need to consult their heart intelligence even more. Heart intelligence can take the burrs and spurs out of your feeling world during the day. This is energy saved, which furthers emotional ease and presence. Your energy by day will be more vital and your sleep at night more rewarding and peaceful. As you regain emotional flexibility, you will start to reexperience the peaceful tiredness you knew as a child and renew energy more fully as you sleep. Halley had

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exhausted herself under such chronic stress for so long without realizing it that she could barely remember what it felt like to have that kind of peaceful tiredness at the end of a long day. Her tension and fatigue had built up to such an extent that she could no longer find the energy to reach her goals in life, much less experience the joy and contentment she used to feel. She knew something was wrong. That's when I was given the basic tools of HeartMath, including the Heart Lock-In. In a short time, I couldn't believe how [different I] felt! I began to feel excitement for life again. I started to trust that my life did have meaning and that I could tap into my own unique manifestation of purpose. I became the source of my own empowerment. Not only did my depression shift as I used the tools regularly, but the youthful passion and inspiration I longed for in life came back. The beauty of this experience is that not only do I have the joy and interest back in my life, but I have learned the tools to bring it in at will. As you use the heart tools and techniques, you will learn to recharge your batteries as you go. Situations that throw you off balance when your energy is low—causing you to feel more anxiety, sadness, or blame—won't have the same impact. You'll stay in the flow longer, which is regenerative in itself, because flow is a most efficient use of energy. Learn to focus in your heart periodically throughout each day, becoming more present to yourself. Gather your mental, emotional, and physical energies in your heart and relax them there. Put down your pen, stop fidgeting or multitasking, and be present. It only will take a minute or two. Ask your heart to get your batteries in line—physical, mental, emotional, and spiritual. _Live in the now_ —in this moment. Let your heart intuition guide you to what adjustments, if any, you need to make in attitude or activity to rebuild your energy. Then the flashlight that is you will shift to a brighter beam—your highest potential in each moment. Chapter 8 # Lifting Longer-Term Depression People experience different types of depression. For some, recurring depressive episodes last a few hours or a few days. For others, periods of depression can last weeks, months, or even years. Traumatic events often topple people into depression. This can happen because your sense of identity is deeply threatened or shattered. Trauma from heartbreak, betrayal, or violation can devastate your self-image and self-worth, causing a depressive loop. Self-worth issues often feed longer-term depression, whether or not you have had emotional trauma. Ongoing judging of others or self-blaming thoughts and attitudes reinforce each other until they become automatic and take you down into a funk. Then you can get into another mental and emotional loop trying to release the funk, which acts like quicksand, trapping you in feelings of emotional density. The looping thoughts and feelings keep seeping back in, even while you're thinking about things that should make you happy. That's because of the emotional significance and overidentity you've invested in those looping thoughts and feelings over time. The word "depression" means "low in spirit" or "dispirited." It literally describes your spirit in a bogged-down or blocked state. When people aren't in alignment with their deeper heart, spirit can't flow in, and they tend to experience a feeling of compression. Some feel the compression around the heart area. Some feel the weight of the world is on their shoulders, and others feel disoriented. If the feeling of compression persists, it will manifest in biological imbalances eventually, whether in nervous system, neurotransmitter, or hormonal imbalances. If you don't address compression, you can slide into a full-blown temporary or long-term depression. The most common phases of depression show a gradual slide into more serious problems: * accumulated mental and emotional funk * lack of spirit impression (spirit can't flow in) * compression * biological imbalances * temporary or long-term depression Lifting depression requires a download of spirit. The quickest way to invite more of your spirit in is through increasing heart rhythm coherence.

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Heart coherence realigns the brain and nervous system with your heart and spirit. ## Overidentity That Leads to Depression A chronic overidentity with another person, issue, or situation will almost inevitably end up in disappointment that can start the downward spiral into depression. This is because your happiness is invested in something outside yourself rather than your internal resources. Your inner resources are always available to you when you need them. You cannot say the same for things outside of yourself. This is what happened to Kelly. She was happily married to a successful businessman. They had a beautiful son and were leading what she thought was a comfortable life, when she discovered that her husband was having an affair. It came as a total shock. When Kelly confronted her husband, he left her and moved in with his girlfriend. Kelly was devastated. Not long afterwards, he filed for divorce and married the woman he had been having an affair with. Kelly's sense of self-worth and her net worth were both shattered. She went into deep depression. The positive identity she had taken from something outside herself—her marriage and her assumptions about her life—suddenly turned into a negative identity. Negative identity leads to narrow, pessimistic thinking, which confirms and feeds energetic investment in a depressed mood. Negative thinking and a depressed mood keep feeding one another in an endless loop. Kelly couldn't break the circuit, so the feedback loop intensified into ever-worsening dark moods and deep depression. Even with drug therapy and psychotherapy, she experienced recurring cycles of depression. Every few months she'd spiral downward and for three or four days couldn't get out of bed. Finally the depression would lift enough that she could pull herself out of it and go back to work. This cycling continued on and off for many years. She was prescribed MAO inhibitors and serotonin reuptake inhibitors. The drugs made her less depressed, but she felt no joy in life either. She said the drugs cut off feelings in her heart, so she didn't want to take them anymore. Drug therapy may provide a much-needed biochemical lift for a while. It may help renew energy and motivation for doing the psychological work on what caused a depression in the first place. But that psychological work has to be done. Drugs alone rarely do the trick. They may reduce unhappiness, but they probably won't make you happy. Genuine happiness is a natural, resilient state you feel once you free the heart from the burdens of overidentity and depressive loops. Since depression is usually the culmination of succumbing to well-worn negative emotional and mental patterning, the inner work can't be ignored. Drugs do not cure depression. Drugs alter brain states, which, in some people, masks or relieves depressive symptoms for a while. Some drugs are stimulants or sedatives and some blunt feelings, but none have been proven to bring long-term mood elevation or clear the cause of depression (Moncrieff and Cohen 2006). ## Cutting Through the Feedback Loop Recently, a research breakthrough occurred when Dr. Helen Mayberg identified an area of the brain, which scientists call Area 25, as a key conduit of neural traffic between the brain's thinking centers (in the frontal cortex) and emotional and memory centers (in the limbic system) Dr. Mayberg found that Area 25 runs hyperactive or "hot" in depressed and sad people, acting like a gate left open that allows negative emotions to overwhelm rational thinking and mood. It appears that Area 25 works overtime as it either tries to temper a depressive loop set up between the emotional and thinking centers or actually causes the problem by kicking into overdrive and letting depressive loops take over (Mayberg 1997; Dobbs 2006). Inserting electrodes into that area of the brain to close the gate rapidly alleviated depression in two-thirds of the very deeply depressed people in her study (Mayberg et al. 2005; Dobbs 2006). In further research on Area 25, it was found that when feelings of sadness passed, Area 25 calmed. In fact, Area 25 was overly busy in

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all types of depression and was calmed by any successful therapy. Whenever drugs, placebos, or psychotherapy worked to release depression, even temporarily, there was also a calming in Area 25. When cognitive behavioral therapy (CBT) helped people recognize and change or release thought patterns that would otherwise depress them, Area 25 calmed. Brain scans showed a tug of war between the depressive thoughts and moods and the patients' attempts to think their way out of those moods and to self-correct. When those attempts were successful, Area 25 could relax (Goldapple et al. 2004; Dobbs 2006). The current theory is that Area 25 is part of a neural and hormonal survival system to respond to acute threats, but this system turns corrosive when stress memories and persistent negative thoughts trigger the survival system continuously. Mood disorders develop when extreme or continuous stress kicks the limbic system's fear and anxiety centers into long-term overdrive. Area 25 is like a switch in the circuit. If you can trip the circuit out of survival mode, then the body and brain can settle back to normal. This research on Area 25 confirms an emerging network model of the brain and mood. Reason and passion, thought and emotion, are linked in a circuit. Rather than one dominating the other, they engage in a conversation that either reinforces the other or changes the other. The Cut-Thru technique (provided in the next chapter) is designed to be a circuit breaker, transforming the dialogue between thoughts and emotions to bring you breakthrough perceptions and insights. Then the Cut-Thru technique engages the automatic feedback loop between emotion and thought to work in your _favor_ and provide you with new power for transforming depression. With the Cut-Thru technique, as you trip the switch by self-generating a positive emotion, even just a little, and increase heart rhythm coherence, you begin to perceive differently. As you sustain coherence and release overidentification through practicing the steps, new perceptions and feelings take hold and you _reverse the polarity_ of the feedback loop. You start an upward-spiraling momentum out of the funk, leading to appreciable increases in well-being. The capacity to self-generate a positive emotion remains a largely untapped human power, but that's only because people haven't developed it. Positive psychology researchers theorize that positive emotions loosen the tourniquet that negative emotions exert on the mind and heart by dismantling the narrowed perspectives and unbalanced biochemical reactions caused by negative conscious or subconscious emotional undercurrents (Fredrickson 2000, 2001). Intentionally generating a positive emotion creates different neural traffic and communication between the heart and brain (McCraty et al. 2006), broadening your habitual mode of thinking, building resilience, and delivering that highly sought-after quality—contentment (Fredrickson 2000). Contentment is a physiological state that expands people's self-view and worldview. Research at the Institute of Heart-Math has found that returning a person's heart rhythms to more coherent functioning powers up positive emotions to create the physiological changes needed for perceiving a wider array of possibilities. Positive emotion opens the intuitive connection with your heart—your _core self_ —and invites your real spirit in. To power up positive emotion, especially when you haven't felt much of it due to long-term depression, it's important to understand the _feeling world of depression_. ## Understanding a Funk When they describe the feeling of depression, many people say they're "in a _funk."_ So many people feel funky or dulled-out a lot but don't know why because nothing seems to be wrong. When you feel the funk inside, you can't always trace it back to its source. You question what happened. To make matters worse, the funky feeling can come and go, and you wonder why. Trevor had this experience: I was at a party wondering how my spirits got so low, when I had been excited about going to this party. I kept thinking this

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should be fun because I like everyone, as the cloud of funk settled in. I felt I should feel happier. I had had high sales at work that week, my physical exam showed I was in the best of health, and my kid had made the soccer team. But I didn't feel up to my usual self. What's most baffling was, this cloud of funk descended on me many days for no obvious reason. I also had great days when it didn't. I never knew which kind of day it would be. Funky feelings occur when there is incomplete communication on one side or another of a two-way communication circuit, whether it's between your mind and heart or between you and another person. If the funk doesn't clear, it starts to accumulate, creating an internal sensation of darkness or density in your system. People describe the sensation differently: a sensation of cobwebs in the brain or something that reminds them of grimy contacts on a battery or a sensation in the heart area that's like Velcro or cement or as chains around the heart. A major problem with accumulated funk that has piled up over time is that the mood gets stored in the unconscious and exerts its influence randomly when you least expect it and least want it. Funk stored in the unconscious can ride around inside, popping to the surface sometimes as mental funk, sometimes as emotional, sometimes as physical aches and pains. Strong funky feelings can consume your thoughts and attention in self-absorption as you try to do something to free yourself. Release Blame Practicing the Cut-Thru technique will give you more capacity to release and blow out the funk. One of the most important things to release is fault-finding or blame toward yourself or another. Blame keeps your spirit in retreat. To bring in more of your spirit, you need to take full responsibility for your own energies, regardless of what someone else has done. You have to realize that you do have the heart power to release judgment, resentment, or hostility. You do it for your own health and well-being if for no other reason. The coherent energy from Cut-Thru practice will reconnect you with deeper heart feelings. It will bring in more of your spirit to help lift your perspective on issues that have bothered you for a long time so that, step-by-step, you can free yourself from the rest of the funk. Heart Lock-In and Cut-Thru are _emotion restructuring techniques._ As you practice them, you restructure your emotional habits and rewire your circuitry. That's why regular and consistent practice of both techniques is important. We suggest practicing them five times per week. You can practice more often of course, but set a regular program and stick with it for a month. That's not a long time considering how much more time you've invested in depression loops. Use the other tools you've learned—Notice and Ease, Power of Neutral, Quick Coherence, and Attitude Breathing—to clear as you go throughout the day. Commitment to a practice plan is an investment in your empowerment. Bringing in heart intelligence involves increasing the ratio of time you spend in your heart (at peace and in a positive flow) as compared to out of your heart (in your head and emotional reactions). Without heart intelligence, your untamed mind and emotions will keep you duped into believing that your vitality is being squandered by external circumstances beyond your control. It's from heart intelligence that you gain the insights and heart intent to make the attitudinal changes you need to take emotional responsibility. Out the Pout Take the "big deal" out of whatever comes up as you practice and take the significance, self-pity, and pout out of whatever cards you've been dealt in life. The answers to many unsolved mysteries of your life are to be found right underneath your depression. The more regularly you adhere to a structured practice program, the more power you will accumulate to clear out cellular residue. You are not going to be able to "out all pout" overnight. But you will gain a lot of free energy seeing how fast Cut-Thru can work. This gives you more commitment to keep going. You can gauge the degree of heart power you're building by observing the distance between "hear" and "do." That

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1,334,139

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Book

-1

's the time between when you hear your heart intelligence and when you _act_ on it. Transmuting the funk that's stored in the cells changes the vibratory rhythm of your cellular structure, bringing it into sync with your deeper heart, empowering you to more quickly put into practice what your heart intelligence says. Do that and you will find more happiness. Learn to ask your heart to help you as you practice. Talk to your heart like a close buddy—a buddy you can be vulnerable with, who doesn't judge and can't wait to help. Be sincere and open to inner guidance. Be on the lookout for a "cellular pout." Pouting is deeper than whining about any one thing. It's like the tantrums little children throw when they don't get what they want. If you've had extended occasions of falling into self-pity or throwing inner tantrums when life didn't go your way, this can imprint an underlying pout into your cellular memory. You may think you've let go of your self-pity, but your cells can retain a childish pout long after you think you're done with it. This can lead to strong emotional mood swings, at times either too ebullient or too pitiful. Unconscious, cumulative cellular pout is one of the chief contributors to ongoing depression. A pout can seem innocent. Why not complain and pout inside? Everybody does. And who would know? But pout accumulates until it casts a pall on your worldview. Even when you _know_ you are pouting and want to stop, the weight of accumulation can make it hard to do anything about it. Then you start pouting about that, and this makes it even worse. Some people take on feeling pitiful as part of their identity. Cellular pout runs a subtle but continuous energy drain in their bodies, affecting them at the hormonal level. If you want to feel better permanently, then you have to address how you spend your energy. You have to learn how to out the pout! Cut-Thru practice will reveal the looping patterns that have trapped you in pout. It will guide you to the heart vulnerability—the opening of your heart—needed to bring in more spirit for emotional healing. This exposes and releases the trapped judgments and the unseen overidentities and overcares. Life can still seem tough, but it can be tougher if you don't cut through. When self-pity and pout are your problem, spend time with Cut-Thru step 1 (see chapter 9) to become more aware of how you feel inside about anything. Practice Notice and Ease and become heart vulnerable to yourself without sinking into self-pity. Don't worry if you feel like you're trying to pry open a clam. Just keep practicing, and your heart intelligence will help you. Spend time with Cut-Thru step 2, breathing core heart feelings like love, appreciation, care, or compassion through the heart and solar plexus to bring your heart rhythms into greater coherence. Then radiate that coherence to your cells. When you're finished with your Cut-Thru practice session, move on with what's next in your life even if there is some residual funky feeling or pout. Assign what's left to soak in the heart and move on. As you keep doing this, you _will_ free your cells from the pout. Another thing to watch out for while clearing out cellular pout is a quiet or loud feeling of "It's not fair." Memories of what's not been fair are one of the major components of pout, and they will come to the surface to be cleared out. Don't get caught in their net. It's only human for people to use their view of what was fair or unfair as a way to substantiate what they think they know. In most cases, they're substantiating a hurt ego and are not open to another perspective. They've set themselves up as judge and jury, decided that what happened was not right or fair, and sentenced _themselves_ to prison without realizing it. Whether you feel that others, God, or life treated you unfairly, the effect on you is the same. While thinking that you are blaming something outside yourself, you are putting your heart

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, mind, and cells on the receiving end of the sentence. So if you are going to regain your freedom and happiness, you have to release feelings of "it's unfair" or "my situation is so different" that underlie the pout. What you need is to reach a new state of neutral so that you can unlock the prison door. In many situations, you will never achieve the larger understanding you crave until you can really go to neutral. In neutral, you can ask yourself, "What if there is another picture or another purpose to this than what I'm seeing?" and be open to receiving new information. When your feelings are screaming or whispering "It's not fair!" spend more time with Cut-Thru step 3. Assume objectivity as if it were someone else's problem so that you can find a real neutral. Increase compassion to depersonalize the issue, so it's not all about you. See it from a larger perspective. As you take out overidentity, you'll see old things with new eyes. Laura's story describes why letting go of "fair or unfair" comparisons was so important in lifting her depression. I'd experienced a lot of depression as a young woman but had learned ways to keep the black hole at bay. That bleak, unyielding feeling state had gradually become a thing of the past for me. I had almost forgotten what it felt like. Then, at age forty-eight, my partner of many years surprised me with the news that he was leaving me and relocating across the country. He said it wasn't personal, but he needed a change and had to go. Laura was devastated. They had lived very modestly, and now she faced not only the loss of the relationship, but severely diminished finances as well. "It may not have seemed personal to him," Laura said, "but it felt very personal to me! I felt a powerful sense of injustice at the loss and felt blame and anger at being left broke. I was middle-aged and single on top of it all. It wasn't fair, pure and simple. I had been lampooned by life, or that's how it seemed. I felt I was a good person who clearly didn't deserve this kind of treatment from life." After her partner left, Laura had to move out of the home they had been leasing. She took a room in the home of a family she knew, which placed her within walking distance to work. At first, the emotional shock of the change kept me busy adjusting to the new lifestyle, but after a while, I realized I was depressed and it was getting worse. It's hard to describe, but my depression felt like a seeping drip that rots the area around the leak but isn't noticed until you open the cupboard under the dripping faucet to look for something long forgotten. About this time Laura learned Cut-Thru and found that it helped shift her out of depression into peace and into deeper compassion—for herself and others. To do this has been enormously empowering. I turned the steps into action steps and attitudes to hold throughout the day. This is what worked for me: Sincerity in Appreciating—I made it a habit to be aware of a negative feeling state and to stop and ask myself, "What do I appreciate, in this moment, right now?" There was always something to appreciate when I asked my heart, and often I was surprised to see what it was. Diligence with this step not only while I did my Cut-Thru practice but during the day made a serious dent in releasing my depression and getting me to a new state of neutral. Take the Significance Out or Dissolve the Significance—I've come to love this step when I'm feeling anxiety or resistance. I can feel the release if I just keep at it. And it's common sense. I know this is how I would help a friend try to see the situation if it was her life. Be in the Now—This attitude helped me stop lamenting about what I'd lost and stop the dread and blind alleys my fear projections showed me as my future, colored as they were by depression. When I'd wake myself up and "'Be in the Now," in this moment, everything would shift and be all right. Then I'd find myself automatically circling around to appreciation again. It may sound simplistic, but for anyone who's experienced depression, to

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know there is freedom from that state by incorporating simple techniques and tools into daily life is a miracle. It's a miracle that can help us "walking wounded" become healthy and whole again and able to go on to develop our full potential with a peaceful heart and with care to give the world around us. Create a Cut-Thru Practice Program Creating a Cut-Thru practice program will provide the quickest results for lifting long-term depression. Study and practice the six steps of the Cut-Thru technique given in the next chapter. Ask your heart to help you address the accumulated funk at the cellular level. Your cells can put up resistance for a while. You can feel like part of you is fighting against your heart intent. That's because your circuits have been wired into a depression loop, which can create resistance as you make efforts to change. Remember: _that wiring isn't you._ You'll start to see this more objectively as you practice. You'll see that resistance comes from old cellular feelings and perceptions flowing along old wiring. The cellular world often seems to have a mind of its own, which is why a funk can seem so potent or create a fear that you'll be "nothing" without all the stored hurt, blame, and pouting. Just stay committed to using the tools. Your heart knows what needs to be addressed. In the next chapter, you will learn about setting up a practice program to help you release depression feedback loops once and for all. Chapter 9 # Creating a Cut-Thru Practice Program We're all familiar with the expression to "cut through." It means to "get to the heart of the matter." To release depression feedback loops and funk, you don't need to sort through all the details of your past. You simply address the perceptions, feelings, and thoughts that come up while you're using the technique. Cut-Thru's six short steps take you through the process. Each time you repeat them, old perceptions and feelings will rise to the surface to be released from your cells. As you build more heart intelligence and coherence with Cut-Thru, you will transform depression into insight and effective action. You'll be able to release your stored emotional investment in long-standing issues and grievances and free yourself. Approaching Cut-Thru practice with a heart-focused "I mean business" attitude accelerates clearing. After you go through the steps a few times, it will get simpler. Read through the explanations of the steps to understand how the process unfolds. The wording of each step is designed to help you build, in stages, the coherence you will need to release the deeper issues. Practicing Heart Lock-In first—sending positive feelings and attitudes to yourself, to people or issues—even for five minutes before you practice the Cut-Thru steps, will increase your capacity to sustain coherence as you go through the Cut-Thru steps. When you make genuine efforts to approach Cut-Thru from a more coherent, peaceful state, more of your real spirit can come in to help. To get started, pick an issue. Don't pick your most loaded or most stressful issue to start. Pick a minor issue to learn on, even though it may bring up a deeper issue as you use Cut-Thru. Create a Cut-Thru worksheet on a piece of paper or in your journal or notebook. (See the directions for making a worksheet on the last two pages of this chapter.) Read each step and the explanation. Then practice the step on your issue, and write your response on the Cut-Thru worksheet. Do the same with all the steps. When you have finished, look back and read your responses to each step to gain more understanding. Listen to what your heart intelligence tells you, as you go. If you are uncertain about anything, go through the steps again to get more clarity. The Cut-Thru Technique **Step 1.** Be aware of how you feel about the issue at hand. **Step 2.** Center yourself by breathing in through the heart and out through the solar plexus. Breathe love and appreciation through this area for thirty seconds or longer to help anchor your attention there. **Step 3.** Assume objectivity about the feeling or issue—as if it were someone else's problem

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. **Step 4.** Rest in neutral—in your rational, mature heart. **Step 5.** Soak and relax any disturbed or perplexing feelings in the compassion of the heart. Dissolve the significance a little at a time. Remember it's not the problem that causes energy drain as much as the stored significance that you have assigned to the problem. **Step 6.** After dissolving as much significance as you can, from your deep heart sincerely ask for appropriate guidance or insight. If you don't get an answer, find something to appreciate for a while. Practicing Cut-Thru Now it's your turn to practice the steps.Find a place where you can practice Cut-Thru without interruptions or distractions from people, telephones, pets, or anything else for ten to fifteen minutes (or less, if you arrive at your objective sooner). Approach practice sessions with a genuine attitude instead of trying to find a quick fix to get the monkey off your back. Each time you go through the Cut-Thru steps, it can help to release some of your overidentity or overcare, and that will begin to release some of the funk. At the beginning, you may feel like you did when you first learned to use a computer—hunting and pecking at the keys, not sure which command to use next. With some practice, you'll be gaining access to your intuitive heart intelligence as easily as you now turn on your computer each morning. Step 1: Be Aware of How You Feel Be aware of how you feel about the issue at hand. Be honest with yourself. Just as you learned in using the Notice and Ease tool, admitting how you feel is the first step in release. Most people notice thoughts constantly flitting through their minds. It's harder to notice feelings skimming under the surface. This is because emotions occur faster than thoughts and faster than your mind's ability to intercept them. Many times, how you feel will be clear and easy to name: angry, anxious, overwhelmed, blocked, guilty, sad, happy, loving, and so forth. Other times, there may be confusing undercurrents of feelings. Just name whatever feelings you can. On some issues you may have "numbed out" your feelings. Perhaps it's because you don't want to feel bad or because you have too much past hurt to want to stay in touch with your feelings. The problem, as you have learned in previous chapters, is that even if you try to ignore disturbed feelings or pretend they're not there, your subconscious emotional undercurrents stay absorbed in them. You can shove them aside, but they are still depleting your energy. So the first step of Cut-Thru—being aware of how you feel—is critical to the process of transforming depression. Write down your issue and how you feel about it on your Cut-Thru worksheet. Step 2: Breathe a Positive Feeling or Attitude Center yourself by breathing in through the heart and out through the solar plexus. Breathe love and appreciation through this area for thirty seconds or longer to help anchor your attention there. Breathing in through the area of the heart and out through the solar plexus (located about four inches below the heart, just below the sternum) helps keep your emotional energies anchored or grounded. The solar plexus area, like the heart, has its own little brain with neurons, neurotransmitters, and oscillating rhythms (Gershon 1999). When you experience a frightening situation, your brain tells the adrenal glands to release stress hormones that prepare the body to fight or flee. Your stomach contains many sensory nerves that are stimulated by these stress hormones. That's why you feel sensations of anxiety or fear in the solar plexus area or get a knot in your stomach when you're upset. Many people confuse "gut feelings" with their heart, but, in fact, the gut brain is more instinctive than intuitive. It's your heart that provides sensitive intuition that brings understanding. When the gut brain synchronizes with the heart, you have more clarity and power. Step 2 brings the gut brain into synchronization with the heart. Breathing a positive feeling or attitude, like love or appreciation—in through the heart and out through the solar plexus—helps generate

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the coherent power needed to release resistant feelings. Imagine breathing the positive feeling or attitude in through your heart and exhaling out through your solar plexus to help anchor the positive attitude. Don't stress about whether you are doing it right. Just practice this gently and sincerely. After thirty seconds or so, you may find your emotions shifting toward an easier state. Strong emotional reactions will need longer, especially if your issue is about a deep hurt or wounded vanity. Be genuine and stay with it. If you have the time, practice step 2 for several minutes. Just like with the Attitude Breathing tool, if you can't find a feeling of love or appreciation, breathe the attitude of appreciation for something—anything—to get more in sync. It's worth the effort. Write on your Cut-Thru worksheet what you feel and perceive from practicing step 2. Step 3: Assume Objectivity Assume objectivity about the feeling or issue—as if it were someone else's problem. Step 3 involves finding the maturity to disengage from an issue for a few moments in order to let the emotions release and come back to balance. You can pretend you are watching another person dealing with your issue. It's like looking at yourself from a distance or from the point of view of your higher self. This helps give you a more dispassionate and objective view. You might imagine yourself as another person sitting a few feet away or standing below you, as if you are watching this person from a helicopter or from a bird's-eye view. One of the first things you may notice is how much more compassionate and understanding you are toward this other person than you have been toward yourself. Compassion is a core heart feeling that also helps increase heart rhythm coherence and synchronization between the heart and brain. Most of the time, when your emotions get hung up on an issue, it's because you are overidentified or overattached. You need to learn how to step back from the issue and say, "I'm not the same as this problem" so that you can keep a more open mind about what is really happening. Marriage counselors and mediators spend about 80 percent of their time trying to get their clients to step back and see things more objectively. The same is needed when mediating a dispute within yourself. You'll never get anywhere if your mind is made up and your emotions are rigid. Whatever you perceive in step 3, keep your attention and energy focused in the heart to stay in coherence. As an emotion or issue releases, you might feel it all over again—old perceptions, thoughts, and feelings spinning out from cellular storage. That's part of the process. Befriend but don't buy into those feelings all over again. Remain objective about whatever your feelings are doing. It can seem you're going backward, but you're not. It helps to remind yourself that it's just stored attitudes of blame, anxiety, sadness, hopelessness, or pout that are spinning out. If the emotions still overtake you, it's okay. Don't fight them. Just go back to step 2 and breathe and radiate genuine care or compassion for yourself to regain your composure. Know that your root motive to care about the issue is right but that you're getting caught up again in the emotions surrounding the issue. Knowing this is caring for yourself. Have compassion for yourself—it's only human, but you don't have to stay there. You can cut through. Step 3 helps you to step outside the emotions so that you can get to a more neutral place. When you get to neutral, your heart intelligence can intuitively guide this "other person"—you—to new perceptions. Write down any shifts in perception or glimpses at a new way to look at and address the issue after practicing step 3 on your Cut-Thru worksheet. Step 4: Rest in Neutral Rest in neutral in your rational, mature heart. By finding some objectivity, you get closer to a state of neutral and can rest in a more peaceful heart. Steps 1 through 3 help you become more neutral about issues that have strong negative emotional accumulation or stacked stress. Being neutral doesn't mean that you have to agree with anything that happened. It simply

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means becoming neutral toward uncomfortable feelings, thoughts, and memories about the issue. This gives you more empowerment and reduces their energy drain. Try to relax and ease feelings and thoughts that are not neutral into the heart, just as you do when using the Notice and Ease and the Power of Neutral tools. This allows the heart to realign incoherent emotional energy. It provides an opportunity for more peace and new possibilities to emerge. In some situations you may be assuming you know someone's motives when you don't really know. In neutral, you ask yourself, "What if there's something I don't know?" The attitude of "I don't really know" helps the mind become humble and open so that heart intelligence can surface to show you a new perspective. Even if what happened was tough and you were hurt or traumatized, in neutral you can still ask yourself, "Haven't I drained enough from this? Isn't it time to at least try to neutralize the stored energies, to get on with my life?" The _rational, mature heart_ is a place inside that is sober and balanced in its attitudes. The balance provided by heart intelligence will allow your intuition to present you with commonsense go-forward strategies that are best for you and everyone involved. Practice step 4, and then write down your feelings and perceptions on your Cut-Thru worksheet. If you find that you were not able to remain neutral, don't worry. This is normal at first, especially if the issue has a lot of hurt or sadness and emotional investment associated with it. You aren't bad. You aren't failing. Just go back to step 2 for a few moments, breathing compassion for yourself—in through your heart and out through your solar plexus—so you become more grounded. Then move through steps 3 and 4 again until you can rest in a more neutral, mature heart that is willing to say, "What if I wasn't bad?" or "What if I really don't have the whole picture?" or "It's time to forgive myself (or another) and move on" and mean it. Steps 1 through 4 have prepared you for the last steps of the technique, which will help you to dismantle depression feedback loops at neural-electrical and biochemical levels. As you practice steps 5 and 6 over time, you clear out residues and lay in a new pattern. Step 5: Soak and Relax Soak and relax any disturbed or perplexing feelings in the compassion of the heart. Dissolve the significance a little at a time. When you feel disturbed about something, remember it's not the issue itself that's causing you discomfort. It's the importance or emotional significance that you have invested in the issue. In step 5, you ease perplexing feelings and memories back to the heart and soak them there to dissolve the significance. Keep relaxing resistances (funky feelings, compressed or stuck energy) you may be feeling in the heart. Just allow resistance or heaviness to simply soak in the energy of the heart. Don't worry if it doesn't release entirely. Feeling compassion for yourself will accelerate the process. On major issues, it's nearly impossible not to have assigned a lot of significance. And that's all right. But now it's time to start anew. Knowing that stored significance will only keep creating funk and draining your energy, you can commit now—more than ever—to releasing it. In step 5, you use the coherent power of the heart to end this chapter in your life. Have respect for yourself and compassion for having gone through that experience. After all, you were hurt. Now it's time to release any self-judgments or feelings of having "done bad" in response to the situation. It's all okay. You can take out a lot of the significance by knowing that many others would have reacted in the same way. This helps you to more quickly forgive and release the issue within your system. Often your heart will suggest you talk to a person, and you'll need to have that heart-vulnerable conversation before the stuck feelings release. Through steady practice of step 5, you can align yourself with a new commitment and heart intent to move forward. What is important to your healing is your ability to keep your heart open and

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1,334,139

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-1

release the entrapments your mind insists should have happened instead. Soak any feeling of "poor me" out of your system. Being a victim doesn't serve you. It only keeps the same old feelings spinning round and round. You've already done this enough. Take your time with this step. Emotional histories and long-term depression become deeply ingrained patterns in your neural cells, which is why they keep resurfacing and taking hold of you. Depending on how deep these feelings go and how much reinforcement they've had, there may be a lot of emotional energy stored in them. Dissolving and taking out significance is probably _the most important_ _part_ of the Cut-Thru technique. As you dissolve the significance and transform the stored incoherent energy, you change the circuitry and release the pattern, resulting in more peace and satisfaction. Practice step 5, then write down your feelings and perceptions on your Cut-Thru worksheet. Assign unresolved feelings to soak and dissolve in the heart as you move on to step 6. Step 6: Ask for Guidance; Appreciate After dissolving as much significance as you can, sincerely ask, from your deep heart, for appropriate guidance or insight. Now, after having done steps 1 through 5, you are more able to hear your heart intelligence. The heart doesn't always flash its answer on a neon sign. A lot of times, heart intelligence comes to you softly and subtly. When people talk about the "still, small voice" of the heart, they are saying that the heart communicates through a delicate intuitive feeling or subtle knowing. It's important to follow even fleeting heart perceptions. If a perception is peaceful and feels good to you, that's your signal to follow it, even if it seems too simple or easy. Now practice step 6, and write your feelings and perceptions on your Cut-Thru worksheet. Don't despair if you don't get an "aha" insight on the spot. Sometimes you will draw a blank. That can be an indicator that the most helpful approach for now is to put the issue aside for a while and move on. The most effective way to move on is to find something to appreciate. Take whatever glimmers of peace or release you have gained from Cut-Thru and appreciate them, or just choose something in life to appreciate to help keep you from being pulled back as deeply into the old patterns. Intentionally generating appreciation often brings clarity on other issues you are working on, so it's a productive use of your time and energy. Close your Cut-Thru session by doing Attitude Breathing for thirty seconds or longer, breathing appreciation to help you rise above the issue you've been cutting through and move on to something else. Allow insights to come to you later as you put your attention elsewhere. ## Take Action Remember to keep writing down any glimmers of new perceptions so you can remember them. If you don't act on your insights, they can fade or you can begin to doubt them, especially when they involve a need to communicate honestly and sincerely with someone. Take the power of your heart intent and have the courage to put your insights into action. Watch how things can improve. After Kelly practiced Cut-Thru a few times on her issues with her husband, who had left her several years before for another woman, she told us that steps 5 and 6 were her keys to a new life. As I was dissolving the significance, I realized that I have blamed my ex so much for everything—for controlling my life, for our lower standard of living, for having betrayed not only me, but our son. If he did that to us, then I must have been a failure as a wife and person. That's my depression loop. If I take the significance out of all this, then I'm really okay. None of this is really me. I've hurt myself with all the blame. By dissolving the significance, I can stop hurting myself. I know I'll have to keep practicing the Cut-Thru, because I've been churning around in that depression loop for so long that it's sometimes automatic, waking me up in my sleep. But I have a glimmer of hope of how I will be without it. The real me. I can appreciate that. You may be surprised at the warmhearted intelligence or new ins

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