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"No one will build our lives for us. We must be the ones to do it." Gallstones, small hard 'rocks' of cholesterol and calcium, can block the tubes that drain the gall bladder. Once this happens, you experience terrible pain. Here's what you can do to prevent or lessen their occurrence. People with gallstones may experience indigestion or an upset stomach, often noticed after a rich or heavy meal. Many people, however, have gallstones but experience absolutely no symptoms at all. In fact, gallstones can exist for years without causing any problems. It's only when gallstones block the tubes that the problem begins. This blockage causes inflammation of the gall bladder (cholecystitis) or of the bile drainage tubes (cholangitis). Eating particular foods will not make gallstones disappear but can certainly lessen your pain while you are waiting for your operation. Steer clear of fatty, oily or fried foods. These high-fat foods 'activate' the gall bladder to release bile (needed to digest the fat) and so make your symptoms worse. Avoid concentrated fats like oil, butter, margarine, coconut oil, fat on meat or avocado, but you don't have to eat completely fat-free. Often it's a case of trial and error while you work out how low in fat you need to go. Avoid alcohol. Once removed, the bile that was formerly stored in the gall bladder will now flow directly from the liver to the small intestine rather than being stored in the gall bladder first. The gall bladder is an organ that people can easily live without. This means you can return to your usual diet. Restricting fat is no longer necessary; however, it is healthier to avoid 'bad' fats and to eat plenty of fibre. Check with your doctor about when you can drink alcohol again.

This common therapeutic practice proposes that thoughts, beliefs and attitudes can determine how we feel and behave. Therapists who practise CBT find that making changes to our cognitive areas can result in changes to feelings and behaviour; their aim is to develop reasonable thoughts that lead to balanced actions. I mentioned in article 8 how unhealthy thoughts lead to a cycle of unhealthy behaviour. Eradicating that cycle of unhealthy thoughts by developing reasonable thoughts that lead to balanced actions is the goal of CBT. When we talk about eliminating negative self-talk, a therapeutic method like CBT can be massively helpful. It can help us identify the thoughts and beliefs that are affecting self-worth and help us shape better, more flexible alternatives.190 For example, we might have a thought that we're not good enough for a promotion at work. The belief behind that thought is that we should be better; but if we work on that thought, it might be reframed into something like 'I'm good at my job. I do what I can and I enjoy it. Nobody's perfect, but I'll continue to try hard.' A thought is only damaging if we let it become so. Recognising thinking that doesn't serve us can allow us to see things in a much more positive light. Dr Sarah Edelman recommends that using 'logical disputing' can help us make sense of faulty thinking. Logical disputing is identifying the irrational in our thinking and coming up with a more realistic way to perceive our situation. For instance, she lists a belief: 'The world should be fair and I should always be treated fairly.' Unfortunately, the world isn't always fair, and persisting with this kind of thinking can lead to frustration when things don't go our way. Disputing that thought might sound something like 'It would be great if the world was always fair, but it's not. Choosing to accept this is a strength.'191 Having a balanced view through logical disputing can give at least a sense of acceptance. This sort of thought reframing can keep unhelpful emotions at bay. 'Behavioural disputing' is another way of making sense of faulty thinking. This asks us to change our behaviour and observe the outcome. A third way is goal-focused thinking, which asks us to change our perceptions. In this method, we look at the negative or unhelpful aspects of our current way of thinking and use a motivational inner voice to see if this way of thinking is actually helping us or changing anything for the better.

Set aside downtime. One architecture firm I worked with established a firm no-interruption time during the hours of 9:00 to 10:30 every morning. How would you like to have ninety minutes of complete concentration every day, when meetings aren't allowed, instant messaging is disabled, phones are forwarded to voice mail, no interruptions are allowed, and the e-mail servers are turned off? Drastic? But wildly popular for the people who could actually focus on completing an important task without being distracted. You probably won't be able to swing this policy company-wide, but you could try to work it out with those whom you work with most. You are probably interrupted by a core group of people throughout the day, so work with your team to establish this downtime, dedicated to real work. Attach a big STOP sign to your cubicle entry and wear your headset (possibly without any music--people will think you're listening to something). When crunch time comes, all you have to do is turtle up and leave a note on your door explaining the situation. Or tape a big X with masking tape across the entry with a sign saying, IF YOU INTERRUPT ME, THERE HAD BETTER BE BLOOD INVOLVED. The traditional contrast between phenomenally-empty yet causally-active properties and causally-inert yet phenomenally-rich properties is untenable. The hidden nature of the object is a fact we never experience. The Galilean object is a useless hypothesis that does not and cannot make any difference. Thus, we can finally set it aside. In 1904, William James famously stated, "Experience [] has no such inner duplicity; and the separation of it into consciousness and content comes, not by way of subtraction, but by way of addition." Such an addition of a phenomenal layer is empirically ungrounded and conceptually doomed, not to mention carelessly prodigal from an ontological perspective. Another cue that backs up the identity between experience and the world is that the properties of the world we experience match perfectly with those aspects of the environment that have causal intercourse with our body. The list of the physical properties we experience and the list of the properties that, thanks to the causal structure of our bodies, take place match perfectly. The objects, as they present themselves to us, are made exactly of those properties that can produce effects thanks to the structure of our bodies. We live in the subset of the world that exists because it is causally connected with our bodies. Such a subset is akin to the notion of Umwelt suggested by the ethologist Jacob von Uexkull: each animal lives in a subset of nature which is causally defined by the causal properties of its body.

In his main work in 1909, later translated in 1957 as A Stroll Through the Worlds of Animals and Men, he outlined the notion of Umwelt, which is dynamic and actual and varies from moment to moment: We must first blow, in fancy, a soap bubble around each creature to represent its own world, filled with the perceptions, which it alone knows. A new world comes into being. [] As the number of an animal's performances grows, the number of objects that populate its Umwelt increases. It grows within the individual life span of every animal that is able to gather experiences. Similarly, I suggest that one's experience is identical with the particular subset of the physical world that takes place because of the causal intercourse with the body. Without a certain degree of trust, mindfulness is challenging. This is because trust helps you to continue believing in the process of mindfulness when you feel that nothing's happening or something 'wrong' is happening. For example, if you're doing a mindfulness exercise and you suddenly feel bored, you need to trust that this is just another feeling, and that by continuing to practise mindfulness, that feeling may go away or it may not. Or, you may find that by the end of a mindfulness practise, you feel a bit worse than when you started. Without trust, you won't be able to see that this is just a temporary experience which, like all experiences, won't last forever. Trust takes time to develop in relationships. You can't expect to meet people and immediately trust them. You need to see how they behave, what they say, and how they treat you and others. With time, with patience, trust grows. And with that growing trust, the relationships deepen, mature and become more meaningful. A relationship that lacks in trust has little beauty. With trust comes warmth, friendship and a feeling of connection - you feel at ease and comfortable in a trusting relationship. Your relationship with mindfulness is similar. You may not trust in the process to begin with, but with patience, dedicated and regular practise, you may begin to trust it. The more you trust in its power to heal and restore you, the more you relax into it and allow mindfulness to happen to you, in a sense, rather than trying to do mindfulness.

Mindfulness is an act of non-doing, or being, which arises out of the security of trust. Decide how long you're going to try mindfulness for and stick to it. So, if you want to try practising mindfulness for four weeks, for 20 minutes a day, just do it. Be prepared to find it harder to practise on some days than others, and begin to trust in the process. If you're scientifically minded, look up all the research on mindfulness available, in this article or elsewhere. This may help to convince you to stick to the discipline. If you know someone else who regularly practises mindfulness, ask her about her relationship with it. Consider meditating with her to help you. Give mindfulness time. Be patient with it as far as you can, and your trust will naturally grow with time. Try trusting your own experience, in the here and now. What is your intuition trying to tell you? It is usually our fears that won't allow us to access the answers that are already inside of our hearts and minds. That fear creates a challenge for us, doesn't it? But for you to truly MANifest your destiny, you'll need to go beyond even what your mind can think. Bill Gates, for example, created Microsoft out of his imagination, and it became one of the most successful and powerful companies in the world, and has changed the way we all live and do business. Microsoft inspired computer experts Sergey Brin and Larry article to create Google, a superinformation highway that may one day become more influential and more powerful than Microsoft. In their creations, they were truly MANifesting their destinies. And I am in your life right now to help you MANifest yours. All great inventions began with a single idea in someone's mind: the lightbulb, the car, the microchip, baseball, chess, electricity, shoes, peanut butter, and so on.