MSM Learning Platform for Week N° 19

Good Saturday Morning to all the Masters-in-Training!
Upon awakening, just keep repeating mantra-style: “Today is a Training Day. I am in training for the next level, whatever that may be. With training, everything is possible!” The Inner Hunter/Huntress will respond. As of today, you are in Week 19 & you have 42 Training Days left! Read weekly briefing below carefully and completely!
VII. Your weekly instructions are attached. Just open the attached document and start clicking on the links and GO!!

Your time here is precious. While waiting in line, instead of steaming, try contemplating this instead: “One of the symptoms of an approaching nervous breakdown is the belief that one's work is terribly important”. ~Bertrand Russell

MSM-24 Key Skills & Learning Points to be Mastered this week:
BREATHE! Cyclic Breathing = Your Way Back to Health Think always: Breathing control = mind control.
Remember, oxygen you are breathing in deeply will yield massive psychic energy.
 The Routine: it’s a commitment: 3 cycles, 4 times a day (each session = 3 points!) : upon arising (as we awaken), noon (before eating), evening (commuting or waiting in line), before sleep (for great refreshing sleep).
 Some Tricks:

Stay relaxed and calm, serene & centered. Forcing will not work.
Monitor that the nose hairs barely moving.
To completely captivate (and control the wandering mind, count in a foreign language for added impact.
Release retained breath gently.
Cyclic Breathing, 1-7-1-1 pattern:
Inhale (slowly), using ALL the allotted time to inhale in over 1 counting unit : “5 and 4 and 3 and 2 ad 1 and 0”.
Retain (lungs full); relax, it’s very safe: “35 and 34 and 33 and 32 and 31 and 30 and 29 and 28 and 27 and 26 and 25 and 24 and 23 and 22 and 21 and 20 and 19 and 18 and 17 and 16 and15 and 14 and 13 and 12 and 11 and 10 and 9 and 8 and 7 and 6 and 5 and 4 and 3 and 2 ad 1 and 0”.
Exhale (slowly) ; like letting off a valve or balloon. “5 and 4 and 3 and 2 ad 1 and 0”.
Retain (lungs empty). “5 and 4 and 3 and 2 ad 1 and 0”. This part can be challenging, but amenable to practice.

Here is the Cyclic Breathing that Masters should start this week and next to control the breathing (and the mind/emotions).

MSM Cyclic Breathing: Introduction with Juliette: https://www.minds.com/newsfeed/891894110335500288
MSM Cyclic Breathing: Pattern 1-7-1-1 with Juliette: https://www.minds.com/newsfeed/892977977545293824

Meditation on Exchanges: Here’s a good application of this breathing technique. How to: when you pass something (a plate, a lighter, a coffee cup, keys, whatever, everything, …) to another person, do so with total attention as if you were transferring it to a very important person or deity. No need to exaggerate or bow, but infuse the exchange with respect and even, reverence. Never throw or exchange with brusque or violent behaviour, just pass it and hold it until you are sure the exchange is complete (usually by friendly eye contact). Teach the kids, as well. First step in creating a civil society.

EAT !:Quantitative Aspects of EAT!: E/R = 08/16. No Eating between 20h00 – 12h00 (other No EAT possibilities = 15h00 to 09h00 or 13h00 to 07h00). Be disciplined! Very important note: Always finish the REST period (“break the fast”) with protein or fat, but definitely NOT sugar, as it stimulates insulin and stores fat! Liquid sugar-free yogurt (kefir) or a piece of cheese is ideal. Your call, just be disciplined!

A. **** No Breakfast Intermittent Fasting **** It's time to extend the natural fasting period of the hunter to 16 hours, as a function of your focus & inner strength. Research studies show that if you don’t eat for 10–16 hours, your body will go to its fat stores for energy, and fatty acids called KETONES (K, in image below)) will be released into the bloodstream. This has been shown to protect memory and learning functionality.
B. Qualitative Aspects:
i. 1 glass HOT Water BEFORE each meal Ayurvedic purification: A very warm cup of water, sipped gently just before meals, can assist to cleanse the digestive tract by flushing out toxins. Water and other liquids help break down the food in your stomach and keep the digestive system on track. Warm water will help break down these foods even faster, making them easier for you to digest. According to Ayurvedic tradition, Ayurveda is called sukshma (penetrating), which allows purification of the subtle channels of the body. Sip slowly, in gratitude and patience.
ii. No Carbs after 16h00: Excess dietary carbohydrates & protein are converted to a type of fat called triglyceride. No potatoes, rice, breads, pasta, after 14h00 as the cars will stimulate insulin & store the sugar as fat! Late-night snack = plain yogurt, piece of cheese. Better sleep, no heart burn . . . Sugar destroys good bacteria in the guts, leading to mental degenerative diseases

MOVE !
Never Forget that any and every workout you do daily must have these 3 essential elements of your lifelong FUNCTIONALITY as we move through life's stages: FSE (Flexibility, Strength & Endurance) . Witness the body & mind get sculpted by these 5-minute MOVE exercises over time. This week:
MOVE! (Home) Week 19 (5 points/session): https://www.minds.com/newsfeed/892263380541112320
MOVE! (Office) Week 19 (5 points/session): https://www.minds.com/newsfeed/892976368050376704
Plus ….
Walk briskly after meals for 15 minutes

The Extra Mile (TEM):
Begin now to enrich your inner life. Who doesn’t want to avoid depression? It’s all here. Carpe Diem! Simple solutions for a complex world. Start to invest for a rich inner life now:

Elastic Fantastic (Yoga++) : start now for benefits later. https://www.minds.com/newsfeed/893309397247393792
Cold Shower every morning for health & Vitality, Russian style. https://www.minds.com/newsfeed/894842023999213568
Meditation & Mantra: Train the mind. Very safe. The brain changes when you meditate, such as reducing activity in the Brain’s “Me” Center. https://www.minds.com/newsfeed/893314361193795584
Inspiring Video: plant the seeds today for tomorrow's inspiration https://www.minds.com/newsfeed/893337875594280960
Music Magic Week 19: why not become a musician along the way to bring joy to others https://www.minds.com/newsfeed/892292461406855168
Life Riddle Week 19: Riddle me this: what is life but a riddle? The faithful wife of Odysseus, Who wove an endless tapestry, Enduring years of unhappiness And keeping precious purity. Who is she?
MSM Mega Health Challenge: for those who want a bit more from life. https://www.minds.com/newsfeed/894053325827407872
Poetry Workout Week 19 An Irish Airman foresees his Death (abab) https://www.minds.com/newsfeed/894394390082019328
I KNOW that I shall meet my fate (a)
Somewhere among the clouds above; (b)
Those that I fight I do not hate (a)
Those that I guard I do not love; (b)
My country is Kiltartan Cross,
My countrymen Kiltartan’s poor,
No likely end could bring them loss
Or leave them happier than before.
Nor law, nor duty bade me fight,
Nor public man, nor cheering crowds,
A lonely impulse of delight
Drove to this tumult in the clouds;
I balanced all, brought all to mind,
The years to come seemed waste of breath,
A waste of breath the years behind
In balance with this life, this death.

Work together, help each other!! See you next Saturday!! Remember: Improvise, Adapt & Overcome!

Best wishes and bon courage! Dum Spiro spero!

Michael & Juliette McGannon
Founders and Directors,
MSM-24

Mission Statement & Social Media
Our mission is all about upgrading FUNCTIONALITY mental and physical while decreasing RISK. Managers, some at the "top", come to us in a state of LOW functionality and HIGH risk for everything bad, just on the basis of their diminished ability to ADAPT to life's stresses. Our research over 30+ years, teaching our MSM-24 resiliency module to more than 150, 000 international managers at the premier business schools worldwide, clearly demonstrates that after 24 weeks of mentoring, this imbalance is permanently reversed: HIGH functionality, LOW risk.

Start and sign-up to these channels to post your MSM-24 Surprise Health Challenge videos. They are censure-free, * blockchain-based technologies. Sign up for these networks (free and easy), to show some solidarity (helps us to sustain as we are going to post our new book, chapter-by-chapter) & get ready to participate:

- MINDS, https://www.minds.com/MikeMcGannon
- Steemit: https://steemit.com/@mcgannon
- Bitchute: https://www.bitchute.com/channel/mcgannon/
*Gab: https://gab.ai/MikeMcGannon
Yandex: [email protected]
VKontatcte: https://vk.com/id244995268
Youku: http://i.youku.com/mcgannon
LinkedIn: www.linkedin.com/in/michael-juliette-mcgannon-41a29316/
Skype: michael.mcgannon