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Remington Express Magnum Buckshot
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Heavy cushoning behind shot column
Granulated polymer buffering
Produces tight, even patterns
Our Price $4.99 - $12.99
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Product DescriptionFor of the best values in shotgun deer loads, rely on Remington Express Magnum Buckshot. A combination of heavy cushioning behind the shot column and a granulated polymer buffering helps maintain pellet roundness for tight, even patterns. Shipped ground only.


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Epic Sports
Teamwork Adult and Youth 3-Color Visors [E25813]

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With friendly faces and matching zipper-pulls, ZOO LUNCHIES make lunchtime fun time! Sized just right for little kids, or a mom and baby on-the-go, these soft bags have a roomy main compartment that holds sandwiches, snacks, drinks and more. An insulated, wipe-clean interior keeps food and drinks cold, plus an inside mesh pocket holds lunch money, an ice pack or utensils.
Dimensions: 7.5"W x 9"H x 3.25D"
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on January 9, 2013 - 12:01 AM
, updated January 12, 2013 at 2:40 PM
The furor over the nomination of former Sen. Chuck Hagel as secretary of defense would have Americans believe that President Obama has nominated someone so wholly unsuited to the job that they have to question the president's judgment. In fact, what needs to be questioned is the peculiar response of Republican lawmakers to the nomination of one of their own.
That's not to say that senators of both parties don't need to perform their constitutional role to advise and consent. Indeed, that is just the point: This is a nomination that calls for the usual diligence and, barring something we don't already know, deference to the president's Cabinet choices.
It's not uncommon, especially in recent decades, for Supreme Court nominations to provoke an intensely partisan response from the Senate, which confirms nominees to the courts and the president's Cabinet. As unfortunate as that trend is, it is based on the fact that court appointments are for the lifetime of the nominee. Cabinet officers, by contrast, serve at the pleasure of the president.
That is why the Senate typically defers to any president's choice for Cabinet posts and it is why the response to Hagel's nomination is so unusual. Which is not to say that it's not predictable. Republicans are still smarting over the election that denied them the White House and that cost them seats in both chambers of Congress. They are embarrassed over their role in the fiscal cliff charade that played out in December and the beginning of January. That is also why they raised such a ruckus over the plan to nominate U.N. Ambassador Susan Rice as secretary of state.
They should all simmer down and just do their jobs. There are legitimate questions to ask Hagel and they should do so: about his problem with sanctions on Iran; about his comments on Israel; about his support for negotiating with Hamas and Hezbollah; about his approach to managing the Pentagon in a time of national financial strain; about comments on gays, for which he has since apologized.
They should also acknowledge the strengths that Hagel would bring to the job. A decorated veteran of the Vietnam War, he has the president's confidence and a steely will that will prevent military brass from intimidating him. That's crucial to all who believe the framers were correct in requiring civilian control over the military.
He was also a steady hand on critical subjects, according to none other than Senate Minority Leader Mitch McConnell, R-Ky., who in 2008 said, "In two terms in the Senate, Chuck has earned the respect of his colleagues and risen to national prominence as a clear voice on foreign policy and national security." Those seem like good qualities to have in a defense secretary.
Similarly, senators must perform their constitutional duties in evaluating the nomination of John O. Brennan as director of the Central Intelligence Agency. Brennan appears to be eminently qualified for the post, but he needs to answer questions about the use of drones in the war on terror and about his role in supporting or opposing the use of torture when he served at the CIA under President George W. Bush.
These are legitimate questions that senators should be prepared to ask. But neither nomination requires the kind of whooping and hollering that Republicans have directed at Hagel. In that, they are tipping their hand.


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|Engineering Metal Impurities in Multicrystalline Silicon Solar Cells
Transition metals are one of the main culprits in degrading the efficiency of multicrystalline solar cells. With a suite of x-ray microprobe techniques, a multi-institutional collaboration led by researchers from the University of California, Berkeley, and Berkeley Lab studied the distribution of metal clusters in a variety of multicrystalline solar cells before and after processing. Their discovery that the size, spatial distribution, and chemical binding of metals within clusters is just as important as the total metal concentration in limiting the performance of multicrystalline silicon solar cells led to the concept of defect engineering by optimizing growth and processing sequences to trap metals in their least harmful state.
Materials alternatives for solar cells range from single-crystal electronic-grade silicon, which yields solar cells with efficiencies close to the theoretical limit but at a prohibitive price, to dirty metallurgical-grade silicon, which has failed to produce working solar cells. Some manufacturers experiment with blending semiconductor-grade silicon and metallurgical-grade silicon; others discuss the concept of cheap "solar-grade silicon" that is purified only to the extent necessary to make working solar cells. In practice, nearly 90% of commercial solar cells are made of highly purified silicon.
The key factor that determines the quality of raw silicon used for crystal growth is its transition metal content. Multicrystalline silicon (mc-Si) solar cells can tolerate iron, copper, or nickel in concentrations up to 1014–1015 cm–3 because metals in mc-Si are often found in less electrically active inclusions or precipitates at structural defects (e.g., grain boundaries) rather than being atomically dissolved. Since there is no simple correlation between the total metal content and cell efficiency, there is a strong need to understand the physics and the properties of metal clusters in solar cells.
The researchers used a combination of x-ray fluorescence (μ-XRF), x-ray absorption, and x-ray-beam-induced-current techniques at ALS Beamline 10.3.2 and Advanced Photon Source SRICAT and PNCCT beamlines to study the distribution, chemical state, and electron-hole recombination activity of metal clusters in mc-Si. Two types of metal clusters were found: large (greater than a micron in size) inclusions, often containing a variety of metals in oxidized chemical states, and small (several tens of nanometers in size) metal-silicide precipitates.
Metal clusters were found predominantly at boundaries between grains, dislocations, and, in some types of materials, at defect clusters within grains. Materials that had metal clusters confined to specific structural defects performed better in solar cells than materials in which metals were dispersed through the wafer. This led the researchers to the conclusion that the impact of metals on solar cells is determined not only by the total metal content but also by their distribution within the cell.
The existing technologies of gettering (removal from the wafers) and hydrogen passivation, routinely used to reduce the impact of metals on cell efficiency, can improve the cell performance by several percent, but they are insufficient if low-grade silicon is used. The researchers suggested that instead of taking the impurities out, one can manipulate them in a way that reduces their detrimental impact on the solar cell efficiency. This concept was dubbed "defect engineering of metal nanodefects."
For example, a simple variation of the cooling sequence of a sample that was intentionally contaminated with iron, copper, and nickel to simulate low-grade mc-Si improved the minority carrier diffusion length, the parameter directly linked to the cell efficiency, by a factor of four. This improvement was caused by a change in metal distribution from a high density of small clusters and complexes to a low density of larger but isolated precipitates. Defect engineering of metal clusters, when optimized, could lead to new cost-efficient solar cell technologies.
Research conducted by T. Buonassisi, A.A. Istratov, and E.R. Weber (University of California, Berkeley, and Berkeley Lab); M.A. Marcus (ALS); B. Lai and Z. Cai (Argonne National Laboratory); and S.M. Heald (Pacific Northwest National Laboratory).
Research funding: National Renewable Energy Laboratory. Operation of the ALS and the APS is supported by the U.S. Department of Energy, Office of Basic Energy Sciences.
Publications about this research: T. Buonassisi, A.A. Istratov, M.A. Marcus, B. Lai, Z. Cai, S.M. Heald, and E.R. Weber, "Engineering metal-impurity nanodefects for low-cost solar cells," Nature Materials 4, 676 (2005); T. Buonassisi, A.A. Istratov, M. Heuer, M.A. Marcus, R. Jonczyk, J. Isenberg, B. Lai, Z. Cai, S. Heald, W. Warta, R. Schindler, and E.R. Weber, "Synchrotron-based investigations of the nature and impact of iron contamination in multicrystalline silicon solar cell materials," J. Appl. Phys. 97, 074901 (2005); T. Buonassisi, M.A. Marcus, A.A. Istratov, M. Heuer, T. F. Ciszek, B. Lai, Z. Cai, and E.R. Weber, "Analysis of copper-rich precipitates in silicon: Chemical state, gettering, and impact on multicrystalline silicon solar cell material," J. Appl. Phys.97, 063503 (2005).


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OiNK.cd, one of the largest BitTorrent destinations for music online, was shut down today in a joint investigation between Interpol, the IFPI, BPI and local authorities in the United Kingdom and Netherlands. Authorities arrested an unnamed 24-year-old man suspected to be the site's owner, as well as raided his UK residence, the office of his employer, his father's house, as well as numerous facilities in the Netherlands where the site was hosted.
Much like many of the fallen sites before it, OiNK.cd's front page was changed to a single message written by an unidentified party: "This site has been closed as a result of a criminal investigation by IFPI, BPI, Cleveland Police and the Fiscal Investigation Unit of the Dutch Police (FIOD ECD) into suspected illegal music distribution."
Immediately following it is an ominous warning, informing visitors that "a criminal investigation continues into the identities and activities of the site's users."
According to the IFPI, OiNK was responsible for leaking 60 major pre-release albums in 2007, with an unspecified numbers of albums in years past. OiNK's estimated 180,000 users financed the site via "donations" paid by credit or debit card, and in return the site continued to host a staggering number amount of music, much of it in high-quality FLAC format.
"This was not a case of friends sharing music for pleasure. This was a worldwide network that got hold of music they did not own the rights to and posted it online," said IFPI spokesman Jeremy Banks. "Within a few hours of a popular pre-release track being posted on the OiNK site, hundreds of copies can be found further down the illegal online supply chain."
quote: Umm, did it ever occur to you that even you were probably attracted to minors, when you were a minor?
quote: Until you have checked his ID to know his age, it's pretty silly to attack someone on the internet assuming you know their age.
quote: My argument has absolutely nothing to do with homosexuality.
quote: Pedophiles commit crimes (or think about committing crimes) against children.
quote: No one in society, except for the pedophiles, condone their activity, and in fact, everyone besides the pedophiles want to rid them of our society because its wrong and its a crime.
quote: But your manner of arguing it is poor at best.
quote: No, but it echoes the same argument used by anti-homosexual groups.
quote: At one point homosexuality was illegal, or at least the activities involved with homosexuality (sodomy, etc.)
quote: And not every pedophile actively searches out sexual activity with minors.
quote: Do they think about illegal activities? Sure. But last I checked (and I'm fairly up to date on criminal codes) it's not illegal to personally contemplate a crime. To plan it with others? Yes. But if personally thinking about something was a crime, I'd be guilty of dozens of murders, thefts, embezzlements, and many other crimes.
quote: While you try to say that people are adamantly against pedosexualism, I'm not sure the actual boundaries are that well defined.
quote: To what degree do people find "pedosexualism" wrong? If a 21 year old is dating a 17 year old who graduated high school early and has already left school, is that wrong? What if she hasn't graduated yet? What if he's 22? This is a very hard topic to draw a hard line as to what is right and what is wrong, and is entirely dependant on a person's own ethics and morals. While you try to say that people are adamantly against pedosexualism, I'm not sure the actual boundaries are that well defined.
quote: To what degree do people find "pedosexualism" wrong?
quote: And as to calling me a homosexual: I'm married (to a woman, thank you) and have two kids. I'm making these statements because I abhor the poorly made arguments that permeate the internet.
quote: Someone who is 25, 35, 45, 55, etc having those thoughts about someone who is 8, 10, 15, etc - is not considered normal. Its wrong, in every way, shape, and form.
quote: Umm, did it ever occur to you that even you were probably attracted to minors, when you were a minor?Until you have checked his ID to know his age, it's pretty silly to attack someone on the internet assuming you know their age.


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Richard A. "Dick" Croft, 85, Martinsburg, went home to be with the Lord Wednesday evening at Altoona Regional after an extended illness.
He was born in Roaring Spring, son of the late Herbert and Ruth (Brumbaugh) Croft. He married Wanda Rayfield on Dec. 30, 1946, in St. Louis, Mo., and they were married 66 wonderful years.
Surviving are his wife; four children: Lucretia Bechtel and husband, John, of Fort Myers, Fla., Patty Wilson and husband, George, of Hollidaysburg, Rick of Hollidaysburg and Scott and wife, Tammy, of Roaring Spring; six grandchildren; four great-grandchildren; a brother, Harold Brumbaugh; and two sisters: Shirley Cox and Elizabeth Steward.
He was preceded in death by a brother, Robert Croft.
Dick served in the U.S. Army Air Corps during WWII from 1945-47. He retired from the Roaring Spring Blank Book Co. in 1990 after 36 years of service. He was a member of Martinsburg Church of God. He enjoyed hunting and fishing and was a life member of the National Rifle Association.
A private service will be held at the convenience of the family by Pastor Lew Button. Inurnment will be made in Greenlawn Cemetery, Roaring Spring.
Arrangements are by Todd T. Thompson Funeral Home Inc., Roaring Spring.


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|LAWS 599 - Intro to Representing Clients
|(2 cr.) This course is designed to prepare students for individual client representation and work in other practice settings. IRC students explore the lawyer's role, and develop interviewing, counseling, and negotiation skills by representing each other in mock cases. Every Year, All
|This course is currently not being offered. Please try again next session.


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Dirty, dirty, dirty hipsters; may live in tepees. Ridiculously involved with the Portland music scene (Boy Gorilla-derived from a now non-existent indie record label).
"I'm so proud of the Boy Gorillas actually putting on shoes for their show today, except for Danny."
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Sometimes Barb Foster would walk into the kitchen and find Issah Smith sitting there waiting for her husband, Don. That wasn't unusual. Issah lived across the street from their LaSalle home and could visit anytime he wanted.
"How's school?" Barb would ask. "Fine," Issah would answer, probably while staring into his shoes. "How's your family?" Barb would ask. "Fine," Issah would answer.
"Then Don comes in and he's just cutting up with him, laughing and being some goofy 14-year-old," Barb said.
Issah is now, indeed, 14. Don is 77. Other than Issah's good friends and maybe his parents, Kristen and Dan, only Don can bring out that goofy side. That's the kind of relationship they have. Issah calls him Grandpa Don, and when Issah wanted to take Don on a special trip this September, just the two of them, his parents blessed the idea.
Issah was 8, maybe 9, when he knocked on Don's door one day and, in his quiet voice, said he heard Don was a coach. He wondered if Don could teach him a few things about baseball. Issah lived for baseball, but even if Dan or Kristen knew anything about it — and they didn't — they had four other kids. Quite frankly, they simply wouldn't have the time that Don would have.
Don, in a way, needed Issah too. He loved kids. When he roamed the hallways of the schools where he worked, even into his 60s, he told the kids to remind him to never grow up.
Don was a baseball coach, but he was also a fan. A disciple, really. He played it when he was a kid, when kids his age passed the time that way, and he played it on the Greeley Grays when he was 16 and in high school and on semi-pro teams and mostly just for fun until he was 40 and maybe a little older.
He worked as a teacher and an administrator, holding so many positions at Weld Central High School that they hired three men to replace him once he retired, but he insisted on keeping his job as head coach of the baseball team.
Issah came to his door at the right time. He missed sharing the game.
The lessons were always when Issah needed them. Sometimes they were alone with Don, and other times they were with his friends. They spent hours in the batting cage, but they covered the other areas as well. When asked what Don helped him with the most, Issah thought a bit and said, "pitching, fielding and hitting."
Don was a pitcher, too. Don believes Issah could be a good catcher or a good pitcher. You can hear the pride sneak in his voice when Don says he thinks he gave Issah an "out" pitch, a forkball. That's what they called it in his day anyway. It's similar to a split-fingered fastball, the "out" pitch of, among others, Roger Clemens.
Don taught the game to Issah, but Issah gave Don someone to talk to about the game. Don loves to talk about it — he even warns people when they bring it up that it could be a long conversation — and when the lessons were over, the talks continued.
Issah didn't know much about the history of the game, but the more Don talked about it, the way they used to play it and the great players who came through, the more Issah loved it. Baseball's history is the richest of any sport. Don knew more than most. He was, after all, alive for a good chunk of it.
The two joked once during one of those conversations that they should go to Cooperstown. Don had been 25 years ago, but museums change every few months, let alone a few years. Issah laughed, but the idea stuck with him. Issah worked at an auction sale barn pushing cows in the pens. He began saving, and after about a year of work, usually one day a week in between school and homework, he had enough for their trip.
He called Don. He told him he was going to Cooperstown. Don said that sounded fun. Issah said good because you're going with me. He would plan the trip, and he would pay for it. Don insisted Issah didn't have to do that. Issah and his soft-spoken voice insisted even harder that he did.
"It became one of those offers I couldn't refuse," Don said.
It was a trip only Don would enjoy as much as Issah. Issah lost one grandfather and his other, like his father, didn't know much about the game.
The two were gone for three days. Issah had never been on a plane before. Don told him not to scream like a little girl. When Don complained about his back — he once broke it, and it has hurt ever since — Issah began to call him Cupcake. Issah loved looking at the plaques of the players — some played in the early 1900s! — and took photos of Troy Tulowitzki's locker. His favorite part, though, was when the two got lost in their rental car. The trees blocked the street sign, and in a town of a few thousand, the two couldn't find the most prominent tourist attraction.
"That was really funny," Issah said.
Issah is an eighth-grader at Valley Middle School. He doesn't live across the street any longer, and it may become harder for Don to work with Issah once he enters high school, even if Issah wants to keep it up. But if that doesn't happen, Issah can always look up at the stands and see Don there, watching his favorite pupil and enjoying one of those rare moments when he gets far more out of an investment than what he put into it.
Staff writer Dan England covers the outdoors, entertainment and general assignment stories. His column runs on Wednesday. If you have an idea for a column, call (970) 392-4418 or email firstname.lastname@example.com. Follow him on Twitter @ DanEngland.


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To Do List & Forms
Important Documents to Complete
We hope you are getting as excited as we are for the semester to begin and even more excited about New Student Orientation. Below you will find specific information about orientation forms that need to be completed and returned to make your involvement in orientation go more smoothly.
Please Complete the Following Forms Prior to Orientation


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ROCKFORD — The University of Wisconsin-Milwaukee released the names of six Rockford area students who were named to the fall 2013 dean's list. The following students achieved academic honors: Phil James Crone, Rockford, engineering and computer science; John Robert Mariani, Rockford, engineering and computer science; Dana Shihadah, Rockford, School of the Arts; Claire Danielle Strominger, Rockford, School of the Arts; Ashlee Marie Finch, Roscoe, education; and Shelbey Marie Puppe, South Beloit, social welfare. Students who receive this honor must earn at least a 3.5 grade point average for the term and complete a minimum of 12 semester hours. For information: uwm.edu.
Location, ST | website.com


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Robert L. Blaser, 85, of Colona, died Wednesday, Nov. 7, 2012, at Clarissa C. Cook Hospice House, Bettendorf, Iowa. A Mass of Christian Burial was Tuesday, Nov. 13 at St. Patrick's Catholic Church, Colona. The Rev. Duane Jack officiated. Burial was in Dayton Corners Cemetery, Colona, where military rites were accorded by the Don Cherry VFW Post No. 5083. A visitation was held Monday, Nov. 12 at the Geneseo Chapel of Vandemore Funeral Homes, where a Rosary was recited. Memorials may be left to the Robert Blaser Memorial Fund.
He was born on Sept. 26, 1927, in Rock Island, the son of William and Irene (Crompton) Blaser. He was a graduate of Rock Island High School and served his country proudly in the Korean War as a member of the U.S. Army, during which he received the Bronze Star. He married Elaine M. DePorter on Aug. 16, 1952, in Milan. She died on June 14, 2012. He was a lifetime grain and livestock farmer in rural Geneseo, retiring in 1988. He belonged to St. Patrick's Catholic Church and the Holy Name Society of the church. He enjoyed woodworking.
Survivors include two sons and spouses, Robert and Lora Blaser of Cary, N.C. and James and Lynn Blaser of Geneseo; six daughters and spouses, Mary Ann and Marvin Sempier of Jupiter, Fla., Susan and Spencer Grover of Carmel, Ind., Luanne Kerlin of Lewisburg, Pa, Joanne and John Bergstrand of Coal Valley, Rita and Ron Nelson of Geneseo and Julie and Jack Yeargle of Moline; 25 grandchildren; four great grandchildren; one brother, Melvin Blaser of Rock Island and one sister, Janet Watkins of Milan. He was preceded in death by his wife; his parents; an infant granddaughter, Melissa Sempier and an infant brother, William Blaser.
Location, ST | website.com


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on March 14, 2013 - 8:35 AM
, updated March 14, 2013 at 8:47 AM
WASHINGTON – U.S. military veterans who had been sexually assaulted by their comrades told their harrowing stories to a Senate subcommittee Wednesday, portraying a culture of crudity and violence in the armed services and prompting calls for a better path to justice for such victims.
"We have a duty to you, and the thousands of victims you represent, to examine whether the military justice system is the most effective and fairest system it can be," said Sen. Kirsten E. Gillibrand, a New York Democrat who heads the Senate Armed Services Subcommittee on Personnel.
Gillibrand arranged the hearing on sexual assaults in the military, and it produced shocking stories not often heard in the halls of Congress.
Rebekah Havrilla, a retired Army sergeant, told of being raped while on duty in Afghanistan and later discovering that pictures of her being raped had been posted online.
BriGette McCoy, an Army veteran of the Persian Gulf War, told of being raped shortly after joining the Army but being too afraid to report it – only to be sexually harassed by her superior three years later.
And Brian Lewis, a former Navy petty officer, told of being raped by a superior in 2000 and ordered by his commanding officer not to report the crime.
The victims at the hearing expressed dismay at the state of the military criminal justice system, which, they said, gives unit commanders too much sway when service members complain about being harassed or assaulted.
"What we need is a military with a fair and impartial criminal justice system, one that is run by professional and legal experts, not unit commanders," said Havrilla, now the outreach and education coordinator for the Service Women's Action Network.
"We also need an additional system that allows military victims to access civil courts if the military system fails them," she added.
Gillibrand said that statistics prove the need for a new legal approach on sexual assaults in the military.
The Defense Department estimates that 19,000 sexual assaults took place in the U.S. military in 2011 alone, but only 2,439 assaults were officially reported, and a mere 240 cases went to trial.
"A system where less than one out of 10 reported perpetrators are held accountable for their alleged crimes is not a system that is working," Gillibrand said.
Nevertheless, Pentagon officials insisted they take sexual assault seriously.
"The Air Force has zero tolerance for this offense," said Lt. Gen. Richard Harding, the judge advocate general of the Air Force.
But senators noted that an Air Force general recently reversed a guilty verdict in a sexual assault case at Aviano Air Force Base in Italy. Commanders have the power to do that under military law, which is why witnesses at the hearing said victims of sexual assault in the military should have access to the civilian courts.
Sen. Lindsey Graham, a South Carolina Republican who also serves as a lawyer in the Air Force Reserve, indicated he was reluctant to open up the insular culture of the military to the civil courts, but he acknowledged that sexual assault in the military appears to be a serious problem.
Referring to the large number of cases that remain unreported, Graham said: "When anyone fears reprisals for reporting this, something is obviously wrong."
email: firstname.lastname@example.com


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Keating Desk Chair
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Efficiency and ergonomics are the guiding principles behind our reproduction of this retro-inspired desk chair. Crafted of wood, it swivels 360 degrees, glides on rolling casters, adjusts up or down without effort, and features a scooped seat and curved back for comfort.
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on January 27, 2013 - 11:36 PM
Nov. 2, 1918 – Jan. 24, 2013
Marion Kubanet, a nurse for 35 years with a devotion to Sisters Hospital in Buffalo, where she had been a nursing supervisor, died Thursday in Father Baker Manor, Orchard Park. She was 94.
"Nursing was her passion," said her daughter, Peggy Corto. "She loved what she did, and people loved her."
The nurses at Father Baker Manor were so fond of her that they would bring her near the nurses station, where she could sit near them while they tended to their duties.
"She loved that," her daughter said.
Born in Buffalo, the former Marion Collins attended St. Joseph's Nursing School in Elmira.
She enlisted during World War II and served from 1942 to 1945 as an Army nurse in Belgium and England. Later, she recalled for her daughters, both of whom became nurses themselves, what it was like tending to the wounded in London as she heard bombs explode nearby.
"She said she heard the bombs and was nervous, but she just had things to do and patients to care for," Corto said. "She was a strong woman."
After the war, she returned to Buffalo and worked as a nurse at Sisters.
Mrs. Kubanet, who had lived in West Seneca, retired in 1981.
Her husband, Warren E. Kubanet, died in 1991.
Survivors also include another daughter, Colleen Dhafir; three sons, Michael, Timothy and Daniel; and a sister, Ann Weir.
A Mass of Christian Burial will be offered at 11:30 a.m. today in St. John Vianney Catholic Church, 2950 Southwestern Blvd., Orchard Park, after prayers at 10:30 in Amigone Funeral Home, 6170 W. Quaker Road, Orchard Park.


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Only people with a showerhead in their bathtub can have a shather. A shather occurs when a person starts off having a shower, then decides to sit down, plug the tub, resulting in a bath. After they've had enough of the bath, they stand up, drain the tub, and shower off before getting out. These are ultimately relaxing.
"I had a shather the other night when I got too tired to stand up in the shower. It was great."
Beküldő: Whitney J 2005. november 16.
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The Best Way to Store Food in the Freezer (01:40)
If finding things in your freezer feels like an arctic adventure, you're in luck: John Birdsall of CHOW.com shares our tips on food storage for the freezer, so you'll be able to maximize space and easily find what you need. If you're wondering how long you can store food in the freezer, check out the U.S. Department of Health & Human Services' guidelines.
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Excerpts from Joyful Mind A Practical Guide to Buddhist Meditation Produced and compiled by Susan Piver
Meditation is the noble act of making friends with yourself. Breath by breath, moment by moment, we begin to learn who we really are. At first, this prospect may be interesting, shocking, appalling, mysterious, or boring. Eventually, the chop of discursive mind softens, and we find natural attunement with ourselves. We breathe in and out. We notice the play of light and dark. Sensations rise and fall in the body and in the mind. Slowly, our thoughts begin to settle, and we find that we are actually living in a very open and spacious world. We see that meditation need not be an unusual ascetic practice or even a particularly spiritual one. It is quite ordinary, yet somehow changes everything. We have just taken our seat, right in the middle of our lives.
Meditation is often associated with Buddhism, and the practices contained in Joyful Mind stem from Buddhist tradition. The Buddha, or "Awakened One,"discovered a fundamental truth about being alive: There is no need to be anything other than who we are already. In fact, the core teaching of the Buddha is the importance of discovering who we really are. Meditation is a way of making this discovery.
Through meditation practice, we befriend our fear, craziness, desire, shame, and dullness: those things that keep us from waking up to our natural state. It is in fact our birthright to be truly alive, awake, and courageous.
The Buddha didn't make up meditation; it has been practiced in one form or another for many thousands of years. Therefore, it's not necessary to even think about becoming a Buddhist in order to practice meditation, just as it's not required to become a Christian to practice charity. These things are simply our natural heritage, the ground of being human.
Over the thousands of years that human beings have practiced meditation, certain specific forms have arisen that are particularly uplifting, helpful, and inspiring. Some of these are presented in Joyful Mind.
An unprecedented number of people are now interested in learning meditation. These practices and the philosophy behind them have irrevocably made their way West. Principles associated with meditation such as mindfulness, equanimity, and compassion are being embraced by executives as productivity tools, filmmakers as good storylines and advertisers as ways to sell products. Our interest in these practices is at an all-time high – and so is the opportunity for confusion. Therefore, it's important to turn to authentic teachers for guidance.
We may be thinking that meditation would probably be a good thing for us, but aren't sure how to begin or what to begin with. We may be asking questions like, "How many kinds of meditation are there and which one is best for me?" "Will I have to sit on the floor or in an otherwise uncomfortable position?" "Do I have to do a formal practice, or can I just make something up?" "How will I know if I'm doing it right?" In the pages that follow, some of the most respected and beloved teachers in the world answer these questions and offer us instruction. We are invited to do more than simply read about various styles of meditation; we're actually given the opportunity to try them out. At some point, one practice may "speak" to us more than the others. In this case, a list of resources and referrals have been provided, including places to visit to discover more about a certain teaching or teacher.
Joyful Mind describes these Buddhist traditions:
s h a m a t h a By Sakyong Mipham Rinpoche
The untrained mind is like a wild horse. It runs away when we try to find it, shies when we try to approach it. If we find a way to ride it, it takes off with the bit in its teeth and finally throws us right into the mud. There is potential for communication and rapport between horse and rider, between mind and self, but the horse needs to be trained to be a willing participant in that relationship.
We train our minds with shamatha practice, the most simple form of sitting meditation. Shamatha is a Sanskrit word that means "peacefully abiding." Like all types of meditation, it rests upon two basic principles, known in Tibetan as ngotro and gom. Ngotro refers to "being introduced" to the object of meditation, while gom is "becoming familiar." In shamatha practice, we are introduced to and become familiar with the simple act of breathing. This is our object of concentration, the place we return to again and again when the mind has run off and we find ourselves clutching the horse's neck, hoping we won't end up too far from home.
Why Practice Shamatha?
Meditation is based on the premise that the natural state of the mind is calm and clear. It provides a way to train our mind to settle into this state. Our first reason for meditating might be that we want some freedom from our agitated mind. We want to discover the basic goodness of our natural mind. To do this requires us first to slow down and experience our mind as it is. In the process, we get to know how our mind works. We see that wherever the mind is abiding—in anger, in desire, in jealousy, or in peace—that is where we also are abiding. We begin to see that we have a choice in the matter: We do not have to act on the whim of every thought. We can abide peacefully. Meditation is a way to slow down and see how our mind works.
The untrained mind is weak and inflexible. It lives in a zone of comfort. When the boundaries of that zone are challenged, it reacts by becoming more rigid. In contrast, the trained mind is strong, flexible, and workable. Because it can stretch beyond where it feels comfortable, it's responsive—not reactive—to challenges. Through shamatha, we can train our mind to be flexible and tuned in to what's happening now. We can apply this workable mind in all aspects of our lives including our livelihood, our relationships, and our spiritual path. So another reason to meditate is to develop a strong, supple mind that we can put to work. It's easy to associate meditation with spirituality because when we experience a moment of peacefully abiding, it seems so farout. Our mind is no longer drifting, thinking about a million things. The sun comes up or a beautiful breeze comes along—and all of a sudden we feel the breeze and we are completely in tune. We think, "That's a very spiritual experience! It's a religious experience! At least worth a poem or a letter home." Yet all that's happening is that for a moment we are in tune with our mind. Our mind is present and harmonious. Before, we were so busy and bewildered that we didn't even notice the breeze. Our mind couldn't even stay put long enough to watch the sun come up, which takes two-and-a half minutes. Now we can keep it in one place long enough to acknowledge and appreciate our surroundings. Now we are really here. This has nothing to do with religion or a spiritual path. It has everything to do with simply being human.
Preparing to Practice
The basic premise of shamatha meditation is "not too tight, not too loose." This holds true in every aspect of the practice —finding the right environment, preparing our body and mind to meditate, holding our posture, noticing thoughts and emotions, and bringing our minds back to the breath. The instructions are very clear and we should follow them as precisely as possible. Some gentleness is also necessary, or else meditation becomes a way in which we're trying to measure up against a hopeless ideal. It's important not to expect perfection or get hooked on the finer points of the instruction. The practice takes consistent effort, and it can also be joyful.
One of the simple things that we can do is to create a good environment for practice —a place that is comfortable, quiet, and clean. A corner of your room that feels uplifted and spacious and private is a good enough place. It's unproductive to get caught up in chasing your idea of the perfect place to meditate. Some people from the city will go into the mountains to meditate in peace and find that the crickets and the birds won't shut up!
Timing is also important. Decide on a regular time to practice each day and try to stick with it. A 10-minute period in the morning is a good place to begin. The more consistent you can be in keeping to the routine, the better.
Planning is another element. It's better not to just sit down and hope for the best. If you plop down on your seat straight from the office or right after an argument, you may spend the whole session trying to slow down enough even to remember that you're meditating. If you're agitated, a slow walk might be in order. If you're drowsy, a cool shower before beginning the session might help. It can be inspiring to read a little about meditation first as a reminder of why you're practicing. Working with yourself in ways like this is intelligent and honest and can create the proper mind and body for good practice. But remember, preparation is not meditation; it is just preparation.
Half the challenge of meditation is simply getting to your seat. At the beginning of a session, you may suddenly discover that you have more important things to do—housework or phone calls to make or e-mails to write. One way to work with this kind of procrastination is to build a routine around preliminary stretching or walking before your session. This gives you a way to ease into it by softening your body and mind before you begin meditating. The more regularly you practice the better you'll get at working with the strategies that the untrained mind cooks up to keep you from making it to your seat.
Taking Your Seat
You can use different postures for meditation, but under ordinary circumstances, sitting is best. Whether you're sitting in a chair or on a cushion, consider the meditation seat your throne—the center of your practice and your life.
When you sit down, take a balanced, grounded posture to allow the energy in the center of your body to move freely. If you're on a cushion, sit with your legs loosely crossed. If you're in a chair, keep your legs uncrossed and your feet flat on the floor. Imagine that a string attached to the top of your head is pulling you upright. Let your body settle around your erect spine. Place your hands on your thighs, in a place not so far forward that it begins to pull your shoulders down, nor so far back that your shoulders contract and pinch the spine. The fingers are close and relaxed—not spread out in a grip, as if you can't let yourself go.
Tuck your chin in and relax your jaw. The tongue is also relaxed, resting against your upper teeth. Your mouth is ever so slightly open. Your gaze is downward, with the eyelids almost half shut. The eyes aren't looking; the eyes just see. It is the same with sound. We aren't listening, but we do hear. In other words, we're not focusing with our senses.
Slouching impairs your breathing, which directly affects the mind. If you slump, you'll be struggling with your body at the same time that you're trying to train your mind. What you want to be doing is the opposite: synchronizing your body and mind. When your focus is wavering, check your posture. Bring yourself back to the upright position. Imagine the string pulling your spine up straight, and relax your body around it.
Working with the Breath
Our mind usually jumps wildly from thought to thought. We replay the past; we fantasize about the future. In meditation, we place our mind on an object and keep it there. In shamatha meditation, the object is the simple act of breathing. The breath represents being alive in the immediacy of the moment.
Using breathing as the object of meditation is especially good for calming a busy mind. The steady flow of the breath soothes the mind and allows for steadiness and relaxation. This is ordinary breathing; nothing is exaggerated. One simple technique is to count the in- and out-cycles of breathing from one to 21. We breathe in and then out—one. In and then out—two. Place your mind on the breathing and count each cycle of breath.
Gathering the Mind
As you focus on the breath, you'll noticethat various thoughts and emotions arise. When this happens, acknowledge that you are thinking and return your focus to the breath. In focusing you are bringing yourself back to attention. You are centering yourself in your mind and placing that mind on the breath. You are slowly settling. You're gradually slowing the mind. When you first begin to do this, the movement of thoughts may feel like a rushing waterfall. But as you continue to apply the technique of recognizing thoughts and returning your focus to the breath, the torrent slows down to a river, then to a meandering stream, which eventually flows into a deep, calm ocean.
For the movement of the mind to slow down like this takes long, consistent practice. A good practice is one that we keep doing 10-minutes a day, year after year. Through ups and through downs, slowly we become familiar with the natural stability, strength, and clarity of the mind. It becomes natural to return to that place. We let go of our conceptual ideas about it. We can relax there and enjoy it. We begin to let this natural state of basic goodness infuse our entire life.
Meditation practice predates Buddhism and all of the world religions. It has lasted through the centuries because it is direct, potent, and effective. If meditation becomes part of your life, please consider seeking further instruction from an experienced meditator. It might also be helpful to become part of a community of practitioners.
I have learned these instructions from my teachers and am glad to pass them on to you. May these instructions bring natural calm abiding into your life. Having a mind that is at peace with itself, a mind that is clear and joyous, is the basis of happiness and compassion.
Sakyong Mipham Rinpoche is the leader of the international Shambhala community and holder of the Shambhala Buddhist meditation lineage of his father, the late Chogyam Trungpa Rinpoche. The Sakyong is recognized as the incarnation of the great 19th century Tibetan Buddhist teacher Mipham Rinpoche.
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v i p a s s a n a By Larry Rosenberg
I would like to share with you a two-part meditation. The first part is called Anapanasati, which in the ancient Pali language of India means "breath awareness." It goes back about 2,600 years and was used by the Buddha to attain enlightenment. I learned it from Indian, Burmese, Thai, and Vietnamese teachers in Asia. The second part is called Vipassana or "insight meditation." Anapanasati and Vipassana have been practiced together for thousands of years; Anapanasati naturally and easily gives rise to Vipassana. The first practice calms the mind by focusing on breath. In the second practice, we release focus on breath alone to focus on whatever arises.
The Buddha taught that there is so much unnecessary suffering in life because we don't understand ourselves very well. Would you like to get to know yourself? If so, sit down and take a look! Breath awareness is a way to do just this. Conscious breathing helps to calm and stabilize the mind so that it is fit to see into and understand itself.
To begin with, it's important to establish the body in a position or posture that's both comfortable and stable. Whether you're in a chair or on a bench kneeling or sitting on a cushion cross-legged, it is helpful for the body to be erect so that the head, neck, and spine are in a straight line with the chin tilted down just ever so slightly. Good posture helps the body breathe properly and the mind stay alert.
Next, it's important to inhabit the body with awareness. Be sensitive to the fact that you're sitting. See if there is any obvious tension in the body. Common places where tensions accumulate for many of us would be the jaw, rather tight because we're determined. The shoulders may be hunched up, posed for action. Take just a few moments and move through the body with mindfulness, noticing any area that's contracted or tight, and, just for a moment or so, touch this area of the body with awareness. Probably it will relax a bit. It will soften.
You can keep the eyes closed with the lids fully shut or half-open without trying to see anything in particular. Put your hands on your knees or thighs, or clasp one hand inside the other.
Now you are ready to start observing the breath. It is helpful to take three of four deep breaths, a little bit deeper than your normal breathing. Then allow the breathing fto assume its own rhythm. Let it flow naturally. You can rest your attention on the air coming in and out of the nostrils or on the rise and fall of the abdomen. Station your attention at either one, and watch each breath as it goes in and out.
Take it one breath at a time, giving full care and attention to each in breath and each out breath in turn, staying awake during the pause between breaths. Learn to allow the breathing to unfold naturally. If you find that you direct the breath—and most of us do at the beginning—simply observe this tendency to control. Such mindfulness will restore the natural flow of the breathing. This practice is not about attaining some special kind of breathing. It is not a yoga breathing exercise or breath therapy. It is an awareness practice, and what we are aware of is the sensation of breathing exactly as it is. You might find yourself straining or struggling. Notice that. When you do, the energy usually smoothes out.
As you practice, you'll find that from time to time you're not attentive to the breath at all. You have some other preoccupation about the past or the future. Perhaps you will get caught up in sounds or bodily sensations. As soon as you see that you are not in contact with the breath, very gently, very gracefully ease back to the in and out-breath once again. This coming back to the breath is without judgment, without blame, without finding fault. It's just coming back. It's important that you do this with gentleness because, as you begin to learn this method, you may have to do it a fair amount. If you practice, it gets easier. Attention to breathing will become continuous.
As the mind begins to calm down, it is fitto open up the second aspect of our practice, what is called Vipassana or insight meditation. Insight meditation is a deep seeing into the nature of the whole mindbody process. It is a first-hand, direct way of coming to know ourselves as we truly are. In the Buddha's teaching, it is this clear seeing that liberates us from the suffering that we go through unnecessarily. In this next mode of practice, we retain focus on the breath as part of our method, but we loosen our grip a bit. Earlier, we were developing calm by attending to the breath exclusively; everything other than breath was considered a distraction. Now the breath sensations are not the sole object of focus. Now, we experience the breath as an anchor, helping us remain fully alert to our experience.
insight meditation is the practice of liberation: by making friends withour old wounds, fears, anger, and loneliness,we free ourselves.
In Vipassana, we learn to fully receive our experience—whatever it is—in an intimate and unbiased way. Just to sit, breathe, be ourselves, and see what is there. Nothing particular is "supposed" to happen. Whatever is happening is perfect. We learn to observe our experience without holding on to what we like or pushing away what we don't like. Thoughts, moods, emotions will come and go. The body will feel a certain way; these feelings will come and go as well. The same will be true of sounds and smells. What aspect of all this do you attend to? Let life tell you! Different elements of the process of mind and body will be distinctive, strong, vivid. They will naturally capture your attention. The challenge is to open to experience exactly as it is, with mindfulness. All the while, conscious breathing will accompany and support you like a good friend. In this second mode of practice, unlike in Anapanasati, nothing is a distraction! Whatever we encounter is our life at that moment, and that is what we learn to be mindful of. Sensations will arise in the body. The practice is simply to bring awareness to those sensations. Can you become sensitive to bodily life without judging it? Not condemning what you don't like, not grasping on to what you do like. Sometimes the body will feel wonderful, meditative calm permeating the body with a wonderfully relaxed feeling. Can you let that happen without grasping it and trying to keep it forever? If you can't, you'll find that you suffer. See if that's true. Test it.
The same attitude applies to the mind. And when I say mind, I mean thoughts, images, and emotions—the different moods we go through, the likes and dislikes and fears and loves and loneliness that make up human existence. The mind grasps after things, holding them tightly or pushing them away aggressively. Sometimes the mind is confused, feels covered in darkness, is ambivalent and unresolved. At other times, it feels very fresh and clear. Can you let whatever is happening happen without preferring one state of mind over the other?
Insight meditation is the practice of liberation: By making friends with our oldwounds, fears, anger, and loneliness, we free ourselves.
Just relax, breathe, and know what's there. Whatever is in you starts to present itself. This way of attending to your experience, watching its nature from moment to moment, from breath to breath, takes us to another dimension of consciousness, one which is spacious and silent. The silent mind is tremendously fulfilling. It is highly charged with life and touches the human heart deeply. You may find that you are wiser and kinder! Anyone who has tasted this emptiness no longer needs teachers or books to know its value.
Now it is important to learn how to work back and forth between these two modes of practice, calm and insight. As you're able to do so, sit and enjoy the show. Let it all happen and stay awake in the midst of it. Be intimate with your experience. From time to time, as you find yourself caught up in thoughts, starting to analyze and psychologize, as the mind loses focus and gets lost in its own content, then simply go back to the breath as an exclusive object of attention. Fine tune your attention with simple breath awareness and either conclude the session that way or, if you feel your mind has calmed down, once again open the field to include whatever is there. It's sort of the right and left hand working together, helping to bring us to understanding and love.
Finally, a brief suggestion about a large subject: meditation in daily life. The Buddha's teachings are not limited to silent sitting meditation. We are encouraged to bring the mindfulness we develop while sitting to all of the activities that make up our lives. Bring undivided, full attention to every situation. If you are washing the dishes, wash the dishes. Notice if you get lost in thoughts about the past or future, thoughts that separate you from intimate contact with the activity of washing dishes. If you find yourself distracted, simply return to what you are actually doing. This suggestion applies to everything we encounter in our daily lives: eating, driving, working, waking up, and going to sleep. Nothing is left out. Start paying attention to how you actually live. Bringing alertness to daily life strengthens sitting meditation; sitting meditation enhances our sensitivity to daily life. Many of us have found this constant alternating between quiet contemplation and mindful action a beautiful way to live.
Larry Rosenberg practiced Zen in Korea and Japan before coming to vipassana. He is the founder and a guiding teacher at the Cambridge Insight Meditation Center. Larry is also a guiding teacher at the Insight Meditation Society in Barre, Massachusetts. He is the author of two books about meditation.
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z a z e n By Edward Espe Brown
The meditation I offer is called zazen in Japanese. Introduced into Japan by Zen Master Eihei Dogen in the 13th century, it is from the Soto Zen tradition.
Zen practice is often associated with either koans or sitting meditation. In the Soto tradition, rather than using koans—"What was your original face before your parents were born?"—we emphasize the posture and presence of zazen. In zazen, you sit down and spend time with yourself. You are not getting anything done or consuming anything. You are given a few basic pieces of advice, primarily about posture, and are encouraged to find out for yourself how to continue sitting. It's that simple—and that difficult.
The essentials are rather straightforward: Sit down and be quiet, find a way to sit up straight with fullness of spirit, and keep at it. Many things will happen. Let them. Zen suggests that the point is to experience your experience, rather than seeking to control it.
So whether it is on the floor using some cushions of your choosing, or in a chair, see if you can find some way to sit up straight without slumping, without leaning against anything. Study how to be balanced left to right and front to back. You are like a tree, growing to the heavens. See if you can find a balance between the effort needed to sit up straight, and ease, the softness of mind and body associated with absorption.
We simply say, "Take your best posture." Because the body is a physical manifestation of consciousness, working on your posture is a direct, immediate way to work on your attitude, to work on your mind. You are allowing your body and mind to open, your vitality—chi and energy—to flow freely. You are "unfolding." You are meeting life with the fullness of your presence. Rather than ducking or dodging, taking (unconsciously) the posture you (implicitly) believe is to your best advantage, you go ahead and embody the fullness of your body, of your being. You are "liberated" from your story. You are not so easily knocked over by life when you take this posture.
You will have many ideas about what meditation is supposed to be, and your experience in meditation will not match your ideas. You will believe that the important point is to get your experience to match your ideas of what your experience should be like. When you are unable to do this, you will say that meditation is difficult. You will be ready to give up. But when you can "just sit," having the experience you have, whatever it is, without comparing it to what it should be, you will have true ease. No longer busy chasing after some imagined perfection, you rest in the moment. You "own" your body and mind. In Zen this is called, "No more worry about not being perfect." Welcome to being you.
Eventually, soon enough really, you will realize that what you are doing is maybe, possibly, probably not nearly as important as the way you do it, and you will start to consider whether there is some way to settle in, to settle down, to live the love you have in your heart, and make it real your life. Is there some way to be at home in this being I find myself being? To be at home in this body and this mind?
If you go to a Zen center, you may find that the forms of practice are presented quite strictly, but in the context of your own life, you can decide how strictly to do "formal" practice. You can also find many ways to simply "stop" in the midst of your life. For instance, I often do "coffee meditation" in the mornings, bringing a cup of coffee with me to my meditation cushion. While I sit quietly, from time to time I take a sip of coffee and thoroughly enjoy its robust fragrance and flavor. Similarly, you may find various places and times to sit quietly, gathering yourself together.
At the same time most people find that for meditation to have a significant impact on their lives, they need to make a commitment to a regular practice of sitting, whether it is at home, at a meditation center, or with a group of friends. You might find that sitting with others is inspiring and supportive.
You might be drawn to meditating first thing in the morning, or inspired to spend a few minutes sitting quietly before bed. Additionally there are dozens of resources that present instructions you might find useful (including those in this CD/book). Go ahead. Try things out. See for yourself what fits with your life and engages your being. See for yourself what matters to you most deeply and if meditation of some sort helps you connect with what matters most.
After 20 years of practice at the Zen Center of San Francisco where I became a disciple of Shunryu Suzuki Roshi—and more than 15 years of practice since then—I have continued to find it useful to spend at least a few minutes sitting quietly each morning. Rather than worrying about how much you should practice or how perfectly you are practicing, it is more important to practice regularly. Do something you can commit to. Your life will change because you have incorporated a life change.
Imagine: The bell rings to begin the period of meditation. You sit yourself down. You simply stop, sit down, and watch as you race across the internal landscape, driven to accomplish, driven to perform. Keep watching. As you do, you allow yourself to breathe, to notice you are breathing, and, suddenly, you are at rest. You've come to rest at the same time you are sitting with someone very busy figuring, analyzing, judging, aiming, progressing now forward, now back, and never arriving.
Finally it's okay to catch your breath.
Edward Espe Brown began cooking and practicing Zen in 1965 and was ordained as a priest by Shunryu Suzuki Roshi in 1971. He has been head resident teacher at each of the San Francisco Zen Centers: Tassajara, Green Gulch, and City Center—and has led meditation retreats and cooking classes throughout the United States, as well as in Austria, Germany, Spain, and England. He is the author of several acclaimed cookbooks. Ed was the first head resident cook at Tassajara Zen Mountain Center in California, 1967–1970. From 1979–1983 he worked at the celebrated Greens Restaurant in San Francisco, serving as busboy, waiter, floor manager, wine buyer, cashier, host, and manager. He has been teaching vegetarian cooking classes since 1985.
This month's Dharma Bum is Dyan Eagles. Dyan practices at the Cambridge Zen Center in Cambridge MA. Last summer, Dyan did a solo meditation retreat on the eastern shore of Nova Scotia. After her retreat she visited Gampo Abbey, Pema Chodron's place on Cape Breton Island for a two-day solo retreat. This story is taken from Dyan's journal.
Monday, July 8, 2002 @ 7 PM Gampo Abbey Pleasant Bay, Nova Scotia Well, I'm here at the Abbey after a drive through the spectacular highlands of Cape Breton National Park. I don't imagine there can be a more beautiful place on earth. The Abbey is situated on high, rocky cliffs over the open ocean. It is breathtaking. The practicing energy here is very strong. I could feel it as soon as I began walking up the path to the main building. My energy came down and the mantra started up inside me.
I'm staying in a little cabin called Marpa. It's brand new and I'm the first person to stay here. Marpa is very austere. There is a bedroom with a small bed, an open area for practicing, and a kitchenette with a stove, a tiny fridge and a sink. I'm glad I still have a lot of food left over from my other retreat. Even though the Kitchen Master showed me the big refrigerator where I should get food in the main house, I feel kind of shy about going over there by myself. My personal bathroom is outside, a short distance from the cabin. It is a blue, wooden outhouse with a crescent moon cut out of the door. But what will I do??!! There is no mirror! How will I primp and cream! Showers are in the main house at 6:30 AM.
I feel really happy being here. I've wanted to visit Gampo Abbey for a long time. Tonight I am going to bed really early. Then I'll wake up at 4 AM. There is a little bench down the path at the very edge of the cliff. Maybe I'll see the sunrise tomorrow.
Now I better make a practice schedule.
July 9, 2002 @ 4:15 PM Gampo Abbey
Well, I did it! Even the two sets of bows (that's 216 prostrations!) after lunch. I feel like I am riding on the energy of everyone who is now or has ever practiced here. I took a walk after lunch. In addition to the main house where the monastics live, there are retreat cabins and small houses tucked away all over the place. Can you believe the people in some of the cabins are doing three year solo retreats? Imagine. Three years!!!
It rained most of the day today but in the afternoon the sun came out. I stood on the cliff near my cabin and chanted out to sea. Really, the cliff is so high that the birds were flying BELOW me! Then, I sat on the bench and meditated until a big rain cloud came and I hurried inside. Now is my break. I'm boiling ginger tea. Good for cold damp weather.
Wednesday, July 10, 2002 @ 9:25 PM Gampo Abbey My little retreat just finished. I had a party with me, 2 chocolates I've been saving, and a cup of tea. Tomorrow is the last leg of the journey – the ride back home.
Thursday, July 11, 2002 @ 10:45 AM I guess the Universe is conspiring to keep me here. When I walked up the driveway to get my car, workmen had dug a big trench across the road. Oh well - I don't want to leave yet, anyway.
I just cleaned Marpa from top to bottom. Now I'm going to write my thank you's to the people who live at the Abbey. I feel sad about leaving and I've only been here two days. Dear Friends at Gampo Abbey,
Thank you so much. It has been a joy to practice here. I loved Marpa – it was love at first sight. I settled in easily, safe and snug. I never felt afraid here, even once. The most paranoid thought I had was what if someone broke into my car and stole all my socially acceptable clothes for the ride home. Not bad for the first night in a strange place.
Thank you, Kitchen Master (I can't remember your name) for lending me your alarm clock. I woke up at 4AM which is an awesome time. The rest of the world is asleep, even the bugs, and I listened to the birds wake up one by one.
I loved the bench on the cliff over the ocean. I found myself going there on all my breaks and to sit in the afternoon until the bugs drove me back inside. On the cliff I often felt incredibly humbled in the face of the sea and the sky. But most of the time I felt like the Queen of the Universe.
Thanks again, to all of you, for allowing me to practice at the Abbey. You've created a truly special place with all your hard work and practice.. Someday I hope to return.
Warm regards,
Suggestions for further learning from DharmaCrafts
When Things Fall Apart (Book): http://www.dharmacrafts.com/Merchant2/merchant.mv?DSCP=100_BM-2BK501
Dropping Ashes On The Buddha: http://www.dharmacrafts.com/Merchant2/merchant.mv?DSCP=101_ZM-2051
Related Articles from Shambhala Sun Magazine Meditation instruction by the Sakyong: http://www.shambhalasun.com/Archives/Columnists/Sakyong/SakyongJan00.htm
Chogyam Trungpa Rinpoche on the four foundations: http://www.shambhalasun.com/Archives/Features/2000/Mar00/4Foundations.htm
Pema Chodron on the purpose of meditation: http://www.shambhalasun.com/Archives/Columnists/Pema/PemaMay98.htm
Related Books from Shambhala Publications
Secret of the Vajra World http://www.shambhala.com/html/catalog/items/ISBN/1-57062-772-X.cfm
Indestructible Truth http://www.shambhala.com/html/catalog/items/ISBN/1-57062-910-2.cfm
Words of My Perfect Teacher http://www.shambhala.com/html/catalog/items/ISBN/1-57062-412-7.cfm
Related Audio/Video from the Sounds True Catalog
Breath Sweeps Mind: http://store.yahoo.com/soundstruestore/af00665.html
Related Articles from the Kwan Um School of Zen
Three Letters to a Beginner by Zen Master Seung Sahn: http://www.dharmacrafts.com/EM/inthemoment/012003/threeletterstoabeginner.htm
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DENVER � The ethos for March basketball is �survive and advance.�
And down the stretch Friday night, the game had the feel of one where one team would make just enough plays to find a way.
When Kaimyn Pruitt�s tip went awry as the horn sounded, Fort Lewis College was the one left standing.
The 22nd-ranked Skyhawks� men�s basketball team held off a furious Adams State rally in the final three minutes, edging the Grizzlies 70-69 on Friday at the Auraria Event Center to advance to the Rocky Mountain Athletic Conference Shootout title game.
�The one thing we�ve had all year is quality depth, and someone�s been able to step up most of the time,� FLC head coach Bob Hofman said. �I�ve said that we�ve been able to be real successful in a lot of tight games this year, and I think a lot of that is because of the quality depth that we have.�
Much like Tuesday�s quarterfinal win over Colorado Mines, FLC (21-6) led Adams State by 10 at 67-57 with 3 minutes, 36 seconds to play. But the Grizzlies, who refused to let FLC run away on several occasions earlier in the game, had one more run in them, going on an 11-2 run to cut the lead to 69-68 on Rodrigo Silva�s putback with 44 seconds left.
FLC turned it over on the next possession, but Silva missed a point-blank layup with 10 seconds left, and the Skyhawks� Alex Herrera grabbed the rebound, was fouled, then made one of two free throws.
Shaheed Young drove to the basket as the clock wound down and was fouled by Herrera with 1.8 seconds to play. He buried the first free throw, but after a timeout, Young, a 79-percent foul shooter, missed the second. The ball rolled out of bounds with 0.2 seconds left, but a toss to Pruitt for a tip attempt didn�t prove fruitful, and FLC topped Adams State (20-8) for the first time in three tries this season.
�Coach just said to play big on the inside � get a hand on it and tip it away and run out the rest of the clock,� Herrera said. �I just hugged him, and when the shot went up, I just tried to beat him up to it.�
Like a heavyweight prizefight, both teams traded blows early. The Grizzlies were on fire early, pulling out to a 14-4 lead. But the Skyhawks regained their footing and rallied, using runs of 18-4 and 11-2 to eventually lead at halftime 44-32.
�Fort Lewis took a big punch from us early, then we tasted our blood there in the first half and didn�t like it very much,� Grizzlies head coach Louis Wilson said. �I don�t think we responded as quickly as we needed to. I think it stunned us.�
The Skyhawks pulled in front thanks to torrid 3-point shooting. They made 6 of 9 3s in the first half, finishing 7 of 12 for the game.
Mike Matthews found his stroke, hitting all four of his attempts from distance, going 6 of 7 overall from the field and finishing with 16 points, tied for the team high with Marcus Ayala. That duo helped FLC outscore Adams State 35-6 in bench points.
�Alex was being huge in the post, so they had to pay some attention to him,� Matthews said. �We have a lot of guards cutting hard, so that opens a lot of stuff for us. The 3-point line was open (Friday).�
Herrera had a double-double with 12 points and 12 rebounds, while Nick Tomsick added 13 points for FLC.
Pruitt was the catalyst for the Grizzlies, missing only the tip at the buzzer in a 9 of 10 shooting night that netted him 22 points. John Jackson had 12, Young 11 and Norvell Arnold 10.
Pruitt�s work was critical in keeping Adams State in the game, as the Grizzlies made several second-half runs to stay within striking distance of FLC. But he�d trade all those numbers for a victory.
�Stats don�t mean nothing. ... If I had 23 points we�d be playing overtime right now,� Pruitt said.
Adams State, No. 6 in the most recent South Central Region rankings, now will await its NCAA Tournament fate.
FLC, ranked second in that same poll, will have a chance to earn the RMAC�s automatic bid for the fourth time in school history when the Skyhawks take on fourth-ranked and top-seeded Metro State at 7 p.m. today in the RMAC Shootout championship game.
rowens@ durangoherald.com


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Obit George Jones
FILE - In this undated photo, Country singer George Jones is shown performing with his guitar. Jones, the peerless, hard-living country singer who recorded dozens of hits about good times and regrets and peaked with the heartbreaking classic "He Stopped Loving Her Today," has died. He was 81. Jones died Friday, April 26, 2013 at Vanderbilt University Medical Center in Nashville after being hospitalized with fever and irregular blood pressure, according to his publicist Kirt Webster. (AP Photo, File)


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Hague Begins NCAA Regional Thursday in Oklahoma
MUNCIE, Ind. – Ball State women's golfer Jenna Hague begins postseason play this week at the NCAA Central Regional in Stillwater, Okla.
Hague, who was selected for the field as an individual, will tee off in the first round Thursday at 8:25 a.m. CT (9:25 ET). The junior from Burlington, Ontario, is paired with two other individual competitors, Purdue's Aurora Kan and TCU's Sanna Nuutinen.
The regional features 54 holes over three days at Oklahoma State's Karsten Creek Golf Club. A total of 24 teams plus six individuals will be competing in Stillwater, which is one of three regional sites across the country. Live scoring for each site is available at golfstat.com.
Hague will be the second Ball State women's golfer to compete in NCAA postseason play. Brittany Kelly played in the 2011 Central Regional for the Cardinals, tying for 63rd out of 126 golfers at Notre Dame's Warren Golf Course with a score of 233 (79-79-75).
Hague's 74.03 scoring average this year is on pace to break Kelly's school-record mark from that season by more than a full stroke. A member of the All-Mid-American Conference First Team for the second straight year, Hague has been ranked as high as No. 71 in the country and reached as high as No. 35 in the Golfstat Cup race for adjusted stroke average.
She is the only MAC golfer this year – male or female – to make a regional as an individual and just the third women's golfer in league history to earn a spot as an individual.
Hague won two tournaments this season – The Preview and Illinois State's Redbird Invitational – to bring her career total to six. She finished among the top 10 in nine of her 10 starts while also setting the Ball State scoring records for both 18 holes (66) and 54 holes (214).
Nine of the 24 teams in Stillwater are ranked among the top 25 in the Golfstat rankings: No. 3 UCLA, No. 4 Arkansas, No. 9 Alabama, No. 10 Arizona, No. 15 LSU, No. 16 Oklahoma State, No. 21 Florida, No. 22 North Carolina and No. 25 Ohio State. MAC champion Kent State is also at Karsten Creek.
The top eight teams at the conclusion of the regional plus the top two golfers not associated with one of those teams will advance to the NCAA Nationals later this month in Tulsa, Okla.
For the most up-to-date news on Ball State women's golf, follow @bsuathletics and @BallStateWGolf on Twitter.
NCAA Central Regional Information
The Teams (Seed in parentheses): (1) UCLA, (2) Arkansas, (3) Alabama, (4) Arizona, (5) LSU, (6) Oklahoma State, (7) Florida, (8) North Carolina, (9) Ohio State, (10) Miami (Fla.), (11) Mississippi State, (12) California, (13) Kent State, (14) Kansas, (15) Texas, (16) UNLV, (17) Colorado, (18) SMU, (19) Minnesota, (20) Harvard, (21) Lamar, (22) Wichita State, (23) LIU-Brooklyn, (24) Siena
The Individuals: (1) Aurora Kan, Purdue; (2) Sanna Nuutinen, TCU; (3) Jenna Hague, Ball State; (4) Ember Schuldt, Illinois; (5) Kimmy Hill, Texas Tech; (6) Stephanie Miller, Illinois
The Course: Karsten Creek Golf Club, Stillwater, Okla. (par 72, 6,200 yards); designed by Tom Fazio
The Format: Stroke play; 18 holes each day, Thursday through Saturday. Live scoring is available at golfstat.com.


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Boston College photography professor Karl Baden will mark 27 years of a novel artistic project: taking a self-portrait of his face each day of his life.
College professor turns 27 years worth of 'selfies' into video
Published On: Feb 24 2014 11:17:37 AM CST Updated On: Apr 30 2014 02:01:58 PM CDT
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El Sol Hostel de Recoleta
Real Reviews
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- " Great place to spend a night at a very reasonable price before catching my cruise to Antarctica. Exactly as described. Staff very helpful. Loved the streets sound in this good location. "
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- " I highly recommend El Sol. Paul & his staff are great, and the location is fantasticª "
- 06 Feb 2014 Anonymous USA


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January 27, 1998
Rhythm & Blues, Early R&B, Motown, Soul, Dance-Pop, Quiet Storm, Disco, Funk
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Album Review
Motown never tires of finding ways to repackage their history, but a 40th anniversary celebration is one of the better excuses they could have for releasing another multi-disc retrospective, such as the double-disc
Motown 40 Forever
. Unfortunately, devoting the first disc to classic '60s hits and isolating '80s and '90s singles works against the compilation -- it only illustrates that the first two decades of the label's history (particularly the very first decade) were much stronger creatively than the last two, especially since classic '70s singles are used on both discs. Taken individually, however, each disc is quite entertaining. The first contains such classics as "Shop Around," "Heat Wave," "My Guy," "I Can't Help Myself (Sugar Pie Honey Bunch)," "What Becomes of the Broken-Hearted," "ABC," "My Cherie Amour," "Stop! In the Name of Love," "What's Going On," "Just My Imagination (Running Away with Me)," "Papa Was a Rollin' Stone," "Tears of a Clown," and "Dancing in the Street." It would have been nice if the disc was sequenced in chronological order, but it's still a blast. The second disc has its moments, too -- "Superfreak," "Let It Whip," "War," "Three Times a Lady," "Superstition," and "Let's Get It On" are terrific, while songs like "Rub You the Right Way" and "Somebody's Watching Me" are nice period pieces. The remix of
the Jackson 5
's "I Want You Back" is unnecessary, but it does little to dilute a thoroughly entertaining, if redundant, collection.
Leo Stanley, Rovi
Track Listing
Please Mr. Postman
Shop Around
(Love Is Like A) Heat Wave
My Guy
Ain't Nothing Like the Real Thing
I Can't Help Myself (Sugar Pie, Honey Bunch)
Baby, I'm for Real
What Becomes of the Brokenhearted
Keep on Truckin'
Stop! In the Name of Love
My Cherie Amour
Neither One of Us (Wants to Be the First to Say Goodbye)
Just My Imagination (Running Away with Me)
What's Going On
Someday We'll Be Together
Papa Was a Rollin' Stone
I'll Be There
Tears of a Clown
When You Tell Me That You Love Me
Dancing in the Street
Super Freak
Let It Whip
Rub You the Right Way
Let's Get Serious
Fire and Desire
Somebody's Watching Me
My Girl
I'm Coming Out
All Night Long (All Night)
All This Love
Three Times a Lady
I Love Your Smile
I'll Make Love to You
Let's Get It On
Him or Me
Don't Look Any Further
I Want You Back
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Select Dark Horse Nu-Image Horse Coat Supplement
An asset for black, bay and brown horses, Select Dark Horse Nu-Image® brings out the essence of the horse's natural color. This horse coat supplement is formulated to enhance the growth of shiny coats, manes and tails with omega-3 and omega-6 fatty acids, amino acids, B vitamins, zinc, copper, kelp and paprika. 5 lb. granules (40-day supply). Read more...
Select the Best® Dark Horse Nu-Image® is scientifically formulated to support the growth of shiny coats and lustrous manes and tails in black, bay and brown horses. This horse coat supplement also helps prevent washed out, reddish-orange, "sunburned" coloration and brings out the essence of your horse's natural color. Rich in omega-3 and omega-6 fatty acid compounds, Dark Horse Nu-Image offers the proper balance of key amino acids, lysine and methionine, along with B vitamins, zinc and copper. It also contains kelp and paprika to help enhance dark pigments. 5 lb. granules (40-day supply).
100% Satisfaction Guaranteed - Your Money Back Any Time, for Any Reason.
Smith Brothers is proud to offer a 100% satisfaction guarantee on all of our products. We stand behind the quality of our products, and should you not be satisfied with your purchase, simply return it and we will refund, replace or exchange it for you.


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Top Definition
A term used to describe the perpetual food-to-mouth motions of a person after they have smoked marijuana.
You were in robot mode for at least 10 minutes!
de Wadezilla 22 avril 2006
Trending Now
Can you define these popular missing words?
when someone (usualy nick) gets really pissed off at you then starts to meditate and wont move or talk
woah, hes really pissed, hes in robot mode
de jasonandcarl are wankstas 24 avril 2003


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Two seats on the West Virginia Supreme Court of Appeals will be filled in the Nov. 6 election. Of candidates seeking the seats, two stand out as the best: Incumbent Justice Robin Davis and Allen Loughry.
State Supreme Court justices serve 12-year terms, so it is important - especially in challenging times such as these - to choose wisely. It also is critical that ability, even-handed judicial philosophy and experience trump political party affiliation. In this situation, one Democrat (Davis) and one Republican (Loughry) meet that test.
Davis has served on the court since 1996 and has won praise from her peers, who elected her chief justice five times. During her time on the court, Davis has made it clear justice, not political or social ideology, is her guide.
Working with others in West Virginia's court system, Davis has launched initiatives to battle domestic violence and to reduce truancy and dropouts in our schools. She also has worked with other justices to address complaints from the business community.
Davis' knowledge of and dedication to the law have made her respected widely.
Loughry has experience in all three branches of government, including nine years working at the state Supreme Court.
He, too, understands the court system must stand as an independent guardian of the rights of West Virginians, following state law and the state constitution rather than a political agenda.
Loughry holds four law degrees and has handled cases all the way up to the U.S. Supreme Court. Determined to avoid even the appearance of impropriety, he is the author of a book about political corruption in West Virginia.
The Journal endorses Robin Davis and Allen Loughry for the state Supreme Court and recommends voters cast ballots for them in the Nov. 6 election.


text: After visitors get acquainted with the animals, the llamas are loaded with the baggage. Subsequently, the trekking group hikes through the winter wonderland for about an hour until the organic farm is reached. Here the group enjoys the fabulous view, the homemade soup and the tasty bread baked by the farmer's wife. Satiated and replenished one starts the descent to the starting point.


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POPLAR GROVE — A pair of 91s shot by juniors Aaron Davis and Kasey Steil has the Freeport boys golf team with representation at next week's Class 2A Freeport Sectional.
POPLAR GROVE — A pair of 91s shot by juniors Aaron Davis and Kasey Steil has the Freeport boys golf team with representation at next week's Class 2A Freeport Sectional.
Davis and Steil tied for sixth at Tuesday's Class 2A Belvidere North Regional at Timber Pointe Golf Club. The top 10 scoring players who are not members of qualifying teams advance to sectional action. The sectional will be at Park Hills Golf Club, the home course for the Pretzels.
"It will be really nice to play there," Davis said. "It's at our home course, so we know it. We know how to play it. I think it gives us an edge over the rest of the field."
The Pretzels were seventh (385) in the 10-team event. Regional favorite Boylan ran away from the field to win (310). Marengo (342) and Winnebago (358) qualified as teams for sectionals.
Freeport, which finished seventh at the NIC-10 conference meet, knew it would be a challenge to crack the top three because everyone was new to regional play. The Pretzels graduated 11 of their top 12 from last year's team that qualified for sectionals.
"All of this is great experience for these guys," Freeport coach Matt Gallie said. "So next time around this won't be their first postseason play ever. Hopefully, Kasey and Aaron can get through sectional and get even more experience."
Freeport's Tyler Hoops shot 101, followed by Collin Stark 102 and Ian McLain 106 and Dylan DeBello 110.
Brenda Young: 815-987-1388; email@example.com; @brendafyoung
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Location, ST | website.com


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Second Son Screen Shots and Logo
PlayStation Meeting 2013 certainly was memorable. We finally were able to show you all our latest creation inFAMOUS Second Son starring Delsin Rowe, a 24 year old Seattle native. Along with announcing our new title, logo, screenshots and a glimpse of what the box will look like are also available. But, we didn't stop there, for after 15 years Sucker Punch Productions has a new logo!
Here is a ZIP file that has all five Second Son Screens
Take a look and let us know what you think on twitter @suckerpunchprod and facebook @suckerpunchproductions


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Baby Jordan couldn't wait to get delivered and caught her parents off guard in a hospital in Rogers, Ark. Unfortunately, doctors didn't suspect her birth either. It's a unique delivery.
Surprised dad delivers own daughter in hospital
Published On: Mar 27 2014 07:28:41 AM MDT Updated On: Apr 30 2014 12:50:16 PM MDT
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There is a lot of speculation of the fastest rush, but many realize that with these fast rushes comes no economy or minimum resources. Therefore I have composed with great diligence a strategy that will allow you have an extremely fast rush and is so powerful not even the best boomer can beat this rush. Of course many civilizations have equal strengths and certain powers, however, there is one civilization that rises above the rest. This civilization is one of the greatest nations known to aoe3, that civilization is Spain. Now I'm sure many of you will be interested in knowing exactly what does this humble civilization have that no other civilization can possess? Spain possesses an ability to receive shipments faster then any other civilization in aoe3, this alone is extremely powerful! That one ability has turned the tide of countless battles and wars. But never has this power been fully understood, until now. Some have tried to perfect the Spanish rush but with limited success, some of strategies that have pushed there way close to perfection that is achievable with Spain, has been: the Spanish Dog rush, the Spanish Missionary Turtle. Now I'm sure wondering what could possibly overcome the perfection that has been found in these rushes. Well, let me explain how the pursuit of Spanish perfection has been completed. When playing a civilization you need move out and herd the resources in. Well, this is where Spain has the greatest advantage, and one of the greatest cards ever added: Colonial Militia. Using Colonial Militia as your first card will give your 26 men in the quickest time.Next step build 5 dogs. Then using your hero as your fwd scout find out where the villagers are. Next step and you have almost reached perfection. Move your men in and use the dogs as a meat shield, this will allow you to kill at least 5 villagers before they are able to reach the safety of the towncenter. Last step: Move your minutemen out in groups of 5 around the town, but making sure your out of the towncenter range, blockade the town. Use the dogs to rush in and keep the villagers in his town. Then age up, your time by now should be around 6minutes. Produce some pike-men and finish destroying the town. I realize with great sadness that this strategy will force many players to host games, that read example:2v2 no Spain. I foresee many players upon hearing of this strategy will only use this strategy and thereby rise to the top. That is why before I conclude this strategy, I remind of all of the great saying 'with great power comes great responsibility'.
RainbowZ:TacticalWillie should stop noobbashing colonels.
Maybe if this strat was actually good you wouldn't still be a conscript?
I just now looked you up on the ELO site. Your PR is negative one. You're actually worse then a conscript.
cam44:wut inn thee fawk r u tokking abowt?
This concludes my suspicions... Ur strategicJoel.
Maybe u wouldn't be -1 pr if u weren't using retarded strats like this.
ThatRabbi:Has it worked for you? Looks good
TacticalWillie: ThatRabbi:Has it worked for you? Looks goodYes, this strategy is perfect
Jerom:Why do you flame him lol ?
Because it's kind of dumb for a level -1 to be posting the 'perfect' and 'Un-defeatable' strats, when they are actually just pure ***?
HunterCallahan: Jerom:Why do you flame him lol ?Because it's kind of dumb for a level -1 to be posting the 'perfect' and 'Un-defeatable' strats, when they are actually just pure ***?
Imperial Redcoat:Zorc is cool don't fk around brah.
Any herding + TC fire from garrison would beat the *** out of 26MM war dogs and and explorer. And you'd set your eco so far back from spending so much money and a card on MM, that once your attack fails, its basically gg for you. Play against someone who isn't below lvl 7 and tell me how your strat goes.
also zorc +1


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Greensboro, NC -- Firefighters were called to an apartment fire reported at 711 Rollins Street off East Wendover Avenue, Friday morning.
Greensboro Police Department said the there is light smoke, and is not serious. They said multiple fire trucks were dispatched because the fire is in an apartment complex.
The cause of the fire is unclear at this time.
Police said there might be traffic delays while crews are present.