A seance can last anywhere from 15 minutes to longer than an hour. Ask everyone to stay in the circle until the spirits seem to be gone, you're no longer receiving answers, or you've run out of questions. Decide to end the seance when it feels right. A seance can be an emotionally intense experience that elicits a range of different reactions. If someone is crying or upset, it's best to end the seance or to allow them to leave. It's always a good idea to give a seance closure, as you would any other type of spiritual service or ritual. End the seance by thanking the spirits for joining your circle. You may want to say a prayer of closure. Thank the sitters for their participation as well, then blow out the candles to formally end the session. You might say, "Thank you Grandma Greta for joining our circle tonight. We appreciate your guidance and love," or "We thank you spirits for coming to our circle and sharing your guidance with us." Allow people a few moments to quietly pull themselves out of the spiritual realm and back into the physical, present moment. Then, turn on the lights and adjust to the world of the living. Give yourself a few minutes to process what happened. Some people may take longer than others to feel ready to talk. It may help to eat a snack to ground yourselves in the real world. Discuss what happened and what you all experienced. Then, analyze the signs and answers you received from the spirits. Try to figure out what the spirit may have been telling you. For instance, could a door that slammed shut have been caused by a draft? Or do you think a spirit was responsible? If you recorded the seance, watch and listen to the session. Turn up the volume and listen for voices and sounds that no one noticed during the seance.

Summary: Continue the seance as long as you're still receiving answers. Thank the spirits for coming when you're ready to stop. Turn on the lights when everyone feels ready. Talk about the seance and what you learned when everyone is ready.

Ask each member of your force to list the five values that are most important to them as officers. Then, share them with each other and discuss them. Ask yourselves: what kind of relationship do these values suggest you have to each other and to your community? Is it an "us versus them" relationship, or do you see yourselves working together with your community? Now's the chance for you and your force to establish what you should aim for as officers. Look at the lists of values and decide which ones are important enough to adopted officially. Then write up the list and share it with your force. Ask questions like: What goals do you want to reach in your community? How do you want the public to perceive your force? How will you evaluate yourselves to ensure you're doing your job well? How will officers be reprimanded for not serving well? If you want your community members to trust you and understand the important work officers do, let them know about your values. Ask if the list of official values can be shared on your force's website or social media so that people can be aware. They'll appreciate seeing statements on principles that are recognized as foundational to policing, including: Upholding democracy Preserving human life Preventing and solving crime Involving the community

Summary: Talk with your fellow officers about your police culture. Come up with a list of official values. Share your list of values with the public.

Purchase a caliper rebuild kit from an automotive store or dealership. Remove the brake bleeder bolt using a flare-nut wrench. If needed, utilize gentle tapping and penetrating oil to loosen the part without breaking it. Disconnect both the steel and rubber brake lines using a flare-nut wrench. Replace these lines if they are cracking or worn before putting the calipers back onto the car. Strip the calipers of pads, shims, springs and sliders or pins. Remove the outer dust seal. Place a piece of wood that is slightly thicker than both brake pads stacked together in the caliper behind the piston. Release low-pressure compressed air into the inlet port. This should cause the piston to pop out. Lubricate the new piston that came in the rebuild kit with brake fluid. Insert the new piston into the caliper using moderate finger pressure. Replace the outer dust seal. Replace the pads, shims, springs, and sliders or pins. Use the new parts that came in your repair kit, and discard your old parts. Reconnect the steel and rubber brake lines. Replace the brake bleeder bolt. Test the brakes to make sure they are no longer leaking.

Summary: Remove the old caliper. Replace the piston. Replace the caliper. Bleed all air from the brake system.

Drinking a nutritionally complete protein shake is a great way to start your day, or to provide yourself with an easy lunch or supper replacement on the go. Start by adding 1 or 2 scoops of your favorite protein powder to a blender. Since men and women have different nutritional needs, it is recommended that women go for 1 scoop of powder while men add two. The recommended amounts for each sex are only a suggestion. Add more or less protein powder depending on your personal needs. To add vitamins and fiber to your drink, choose an easy-to-blend vegetable to include. Opt for a vegetable with a light flavor that won't overpower the other ingredients. Wash and dry the vegetable and cut it up as much as possible to make it easier to blend. Spinach is a great, nutrient-rich vegetable option. Kale and beet greens are also good choices. If you wish, mix different vegetables into your meal replacement drink. Putting fruit into your protein drink is a good way to boost the vitamin content and well as the overall flavor. Bananas, cherries, and other berries are great choices since they add sweetness and round out the taste of the other ingredients. Be sure to wash the fruit thoroughly and remove any seeds, pits, or peels before blending. Fruit like grapefruit and cranberry might be too bitter to add to a smoothie or their own, but they can be combined with other sweet fruit to even out the taste. A meal replacement drink is not complete without the addition of a healthy source of fat. Nut butters are an excellent option, as well as seeds like flax or chia. Coconut oil is also a great choice that will not overpower the taste of your drink. If you add seeds, make sure to blend your drink thoroughly to break the down as much as possible. Mix the ingredients together in the blender for 30 seconds, then add a splash of a liquid of your choice. This could be water, milk, almond milk, or fruit juice. Blend the drink again. Add more liquid and keep blending until the drink is the consistency that you want.
Summary: Start with 1-2 scoops of protein powder. Add 1 cup of a mild-tasting vegetable, like spinach. Add 1 cup of a flavorful fruit. Include 1-2 spoonfuls of a healthy fat. Mix the ingredients, then blend in a liquid.