Problem: Write an article based on this summary: Fill a spray bottle with water. Spray the shirt lightly. Dry the shirt.

Answer: You can use a spray bottle to selectively wet a shirt and shrink it all over or just in certain areas. Fill up a clean spray bottle with plain water. If you're reusing an old spray bottle, make sure it is clean and free of the chemicals before you use it. Use the spray bottle to spritz the shirt on all sides. Dampening the fibers will help it shrink. Don't completely soak the shirt, or you may end up with a smaller size than you want. If you only want the shirt to shrink in certain areas, such as around the arm holes, then you can just spritz the shirt in these areas. Put the shirt in the dryer on the "permanent press" cycle and let it dry for two minutes at a time. Check it every two minutes and dry longer as needed. Remove the shirt from the dryer when it is completely dry. If the shirt was stretched out before, it should now be refreshed and ready to wear. If you want it to shrink more, repeat the process and use a higher heat setting on your dryer. Place a fabric softener sheet in the dryer with your shirt to freshen up the smell, too.

Problem: Write an article based on this summary: Start phasing out caffeine. Make it hard to drink caffeine. Allow lots of time for rest and recuperation. Drink water. Don't go at it alone.

Answer: It's best to start small when quitting caffeine. Begin by cutting out one caffeinated drink per day. Do this for a week. If you're missing the ritual of a morning coffee or soda, think about replacing your caffeinated beverage with its decaffeinated counterpart. Then cut out a second caffeinated beverage per day and do it for a week. Continue this pattern until you have stopped drinking all caffeine. Alternatively, if you believe that you can stop it at once, try it out and if that does not work out - simply decrease your daily intake of caffeine. Allocate your caffeine money in the beginning of the week, so that if you over-consume it in the beginning of the week, you will have nothing to fall back onto in the end of the week. If you allocate less and less caffeine money as you go on, you will gradually reduce your intake. Set aside one day - possibly a Sunday - when you are not on the go for a detox day. Make sure on the day you have chosen to detox you have no pressing commitments or tasks. Keep your calendar empty for at least the first three weeks after giving up caffeine. Give your body plenty of rest, and include a healthy intake of fresh fruits, vegetables, and consume a daily multivitamin which includes B vitamins as this will produce a similar effect to what you would otherwise gain from caffeinated products. Regular intake of water will help your internal organs to detox and will keep your body steadily hydrated. Caffeine is a diuretic which can cause people to lose fluid. The effects are mild for people who consume caffeine in moderation but for those that are addicted or for those that drink mostly energy drinks, this will lead to dehydration. Too much caffeine along with not enough water intake can easily lead to dehydration which causes numerous health issues. Try for eight 8 oz glasses of water per day. Find someone to quit with you. If you can't find that kind of support, promise to someone whom you love and respect that you will quit caffeine. Thus, consuming caffeine in any form will make you break your promise, and this will provide you with another incentive to stay on the wagon. Even just telling a friend that you are trying to cut out caffeine can help to provide you with some support. Try sending a daily text or calling a friend daily to update them on your progress.

Problem: Write an article based on this summary: Think about your beliefs and values. Consider your common interests. Decide what's important to you in a relationship.

Answer: If the person you're dating is right for you, the two of you will share common core beliefs and values. While these values will vary from couple to couple, it is important to think about what is important to you in life and whether or not your partner also values these things. Beliefs and values are not the same as common interests. For example, love, care, trust, and respect are values, while sports and television are interests. It's important to have common interests with the guy you're dating. Your relationship should go beyond amazing chemistry. Think about things you both like to do, and how you spend your time when you're together. Not having a lot of common interests isn't a deal breaker, but both partners should be willing to try out some activities the other person enjoys. Make a list of your interests and then put a star beside interests that you share with him. It's important to be clear about what matters most to you when you're trying to figure out if the guy you're dating is a good fit. Sit down and make a list of things that are important to you in a relationship. Some examples include spending quality time together, sharing similar life goals, and mutual respect.

Problem: Write an article based on this summary: Practice Loving Kindness (metta bhavana). Practice Mindfulness of Breathing. Affirm and uplift others. Treat people with compassion. Be mindful.

Answer:
Metta means non-romantic love, kindness,and friendliness. It is a feeling that comes from your heart, and it has to be cultivated and practiced. It is usually practiced in five stages. If you are a beginner, try to stay in each stage for five minutes. Stage 1- Feel metta for yourself. Focus on feelings of peace, tranquility, strength, and confidence. You can repeat the phrase "May I be well and happy." to yourself. Stage 2- Think of a friend and all of the things that you like about them. Repeat the phrase, "May they be well; may they be happy." Stage 3- Think of someone that you are neutral about. You do not like them or dislike them. Consider the person's humanity and extend your feelings of metta to that person. Stage 4- Think of someone that you do not like at all. Instead of thinking about why you do not like them and having hateful thoughts, send your feelings of metta to them. Stage 5- In this last stage, think of every single person including yourself. Send metta to those people, your city, your neighborhood, your country, and the entire world. This type of mediation will teach you to concentrate and focus your thoughts. Through this mediation you can learn to practice mindfulness, relax, and rid yourself of anxiety. Find a sitting position that is comfortable for you. Your spine needs to be upright and relaxed. Your shoulders should be relaxed and slightly rolled back and down. Support your hands on a cushion or in your lap. Once you have your posture, begin going through the different stages. Each stage should last for at least 5 minutes. Stage 1- Count internally (breathe in, breathe out, 1 breathe in, breathe out 2, etc.) after each breath until you reach 10. Start over once you have reached 10. Focus on the sensations of breathing in and out. Your mind will wander. Just bring your thoughts back to your breathing. Stage 2- Continue to breathe in cycles of 10, but count before you inhale this time (e.g.,1, breathe in, breathe out, 2, breathe in, breathe out, 3, etc.). Focus on the sensations you have when you are inhaling. Stage 3- Breathe in and out without counting. Try to see your breathing as a continuous process instead of just breathing in and breathing out. Stage 4- Your focus should now be in the sensations of your breath as it enters and leaves your body. This may be your breath passing over your nostrils or your upper lip. The ultimate goal of Buddhism is to achieve inner peace and then share your experience with other people. Attaining nirvana is not only for your benefit, but for the world as well. It is important for you to be a source of encouragement and support for others. This is as simple as giving someone a hug if he or she is feeling down. If someone is important to you or does something nice for you, let the person know how you feel. Let people know that you are grateful for them and appreciate them. If someone is having a bad day, provide a listening ear. Your happiness is directly related to the happiness of other people. Showing compassion promotes happiness for all. You can practice compassion in many ways: Turn off your cell phone when you are spending time with friends and family. Make eye contact when someone is talking to you and listen without interrupting. Volunteer in your community. Open doors for other people. Be empathetic towards people. For example, if someone is upset, acknowledge and try to understand why they are upset. Ask them what you can do to help. Listen and show concern for their feelings. When you practice mindfulness, you pay attention to how you think and feel in the present moment. Mindfulness is not only for meditation but for your every day life as well. For example, you can be mindful as you eat, shower, or get dressed in the morning. Start by choosing one activity and then focus on the sensations in your body and your breathing as you do it. If you want to mindful while you are eating, concentrate on the taste, texture, and smell of the food as you eat it. As you wash the dishes, pay attention to the temperature of the water, how your hands feel as you clean the dishes, and how the water feels as you rinse the dishes. Instead of listening to the music or the television as you get dressed in the morning, get ready in silence. Notice how you feel. Were you tired or well rested when you woke up? How does your body feel as you put on clothes or shower?