Ethernet LAN Media and Cable Lengths

Coaxial cable

Twisted Pair Cable

The following table shows different UTP categories and corresponding transfer rate.

UTP Category

Transfer Rate

Category 1

Voice Only

Category 2

4 Mbps

Category 3

10 Mbps

Category 4

16 Mbps

Category 5

100 Mbps

Category 5e

1 Gbps

Category 6

1/10 Gbps

Optical Fiber Cabling

LAN Cables -

Ethernet Media Standards

Ethernet, Fast Ethernet and Gigabit Ethernet, are identified by three-part names, which is also known as Media Standard. An example of Media Standard is 10BASE-T. The first part of the Media Standard specifies the transmission speed (10, in this case specifies 10 Mbps)

The second part of the name "BASE" specifies that the Ethernet signal is a Baseband signal.

The final part of the Ethernet Media Standard specifies the kind of cable used. Here T specifies twisted-pair cable. The following table shows the common Ethernet Media Standards.

Media Standard

Cable Type

Bandwidth Capacity

Maximum Length

10 Mbps

10 Mbps

UTP (CAT 3 or higher)

10 Mbps

UTP (CAT 5 or higher)

100 Mbps

Fibre Optic

10 Mbps

Fibre Optic

100 Mbps

HD 400m/FD 2km

UTP (CAT 5e or higher)

1 Gbps (1000 Mbps)

Fibre Optic

1 Gbps (1000 Mbps)

MMF 550m

Fibre Optic

1 Gbps (1000 Mbps)

MMF 500m/SMF 10km

Fibre Optic

1 Gbps (1000 Mbps

Fibre Optic

10 Gbps

Fibre Optic

10 Gbps

SMF 10km

Note: X represents a higher grade of connection, and 100BaseTX is twisted-pair cabling that can use either UTP or STP at 100 Mbps. With fibre-optic cable such as 100BaseFX, the speed is quicker than standard 10BaseF. The “L” stands for “Long” in long wave length lasers and "S" stands for Short Wave Length.

Describe the three most common types of cabling media used in LANs.

Coaxial Cable.Coaxial cable comes in two versions: Thinnet and Thicknet. Thinnet looks like regular TV cable.* It is about 1/4 inch in diameter and is very flexible and easy to work with. In contrast, Thicknetis about 1/2 inch in diameter and not very flexible. Thicknet is older and not very common anymore except as a backbone within and between buildings. Coax transmits at 10 Mbps..

Twisted Pair.Twisted pair looks like telephone wire and consists of insulated strands of copper wire twisted together. There are two versions of twisted pair cable: Shielded Twisted Pair (STP) and Unshielded Twisted Pair (UTP). STP is commonly used in Token Ring networks and UTP in Ethernet networks where it is referred to as "10baseT."  Transmission rates vary between 10-100 Mbps..

Fiber-Optic Cable.Fiber-optic cable consists of a thin cylinder of glass surrounded by glass cladding, encased in protective outer sheath.   Fiber-optic cable is very fast (100 Mbps).  It can transmit over long distances (2 km +) but is expensive.

*Don’t confuse Thinnet cable (RG 58) with cable TV cable (RG 59). They look alike but they are not interchangeable.

2. What are the recommended maximum segment lengths for each type of cable?

The type of cable plays a role in how fast a signal will degrade as it is transmitted. The following are the recommended maximum cable lengths:

Thinnet- maximum length of segment (terminator to terminator) is 185 meters (607 feet)

Thicknet-maximum length of segment (single run) is 500 meters (1,640 feet)

Unshielded Twisted Pair (UTP) - maximum length of cable between hub and computer is 100 meters (328 feet)

Fiber-Optic- maximum length of cable is 2 kilometers. (6,562 feet)

3. What is a backbone?

A backbone is a generic term used to describe media that interconnects a number of computers, segments or subnets.

In its most common form, a backbone is used to connect hubs. Each hub represents a segment on which individual workstations are connected via UTP cable. The hubs from different segments are then connected to each other with thinnet cable. In this case, the thinnet cable functions as the backbone that links the hubs.

In another example, a backbone may be a length of cable that serves as a trunk. Drop cables are attached from the backbone to connect individual workstations.

A backbone is often used to connect networks in separate buildings. Organizations typically use fiber-optic cable for this type of backbone.

4. What are the characteristics of coaxial cable?

·                     Transmission rate of about 10 Mbps

·                     Maximum cable length of 185 meters for Thinnet, 500 meters for Thicknet

·                     Good resistance to electrical interference

·                     Less expensive than fiber-optics but more expensive than twisted pair.

·                     Flexible and easy to work with (Thinnet)

·                     Wire type is 20 AWG for Thinnet (R-58) and 12 AWG for Thicknet.

·                     Ethernet designation is 10base2 (Thinnet) or 10base5 (Thicknet, also referred to as
        'standard Ethernet').

5. What are the different types of coaxial cable?

·                     RG-58 A/U– Thinnet, stranded wire core, 50 ohms

·                     RG-58 /U – Thinnet, solid wire core, 50 ohms

·                     RG-59 – Thicknet, cable television, broadband

·                     RG-62 – ArcNet, 75 ohms

A cable's designation is typically printed on its outer sheathing.
As a general rule, you cannot mix coax cable types on the network.

6. What connection hardware is used with thinnet coaxial cable?

Thinnetutilizes the following connection hardware referred to as ‘BNC’ components:

·                     Terminator – a resister used to absorb the signal once it reaches the end of the bus; connects to a T- or barrel connector; RG-58 requires a 50-ohm terminator;  RG-62 requires a 75-ohm terminator.

·                     Cable Connector– the interface at the end of the cable that is used to connect to a barrel or T-connector

·                     T-Connector – used to connect to a NIC and another cable connector or a terminator (you cannot connect directly to a NIC with a cable connector; you must use a T-connector)

·                     Barrel Connector – used to splice to segments of cable together or attach a terminator at the end of the cable

7. What connection hardware is used with thicknet coaxial cable?

Thicknetutilizes an AUI (Attachment Unit Interface) connector to attach to a Network Interface Card (NIC). The AUI connector has 15 pins and is alternatively referred to as a DB-15 or DIX connector.

One of the unique characteristics of Thicknet is the use of an external transceiver.  (The transceiver is used to convert signals from parallel to serial for transmission on the network.) The Thicknet cable attaches to the transceiver via a clamp or vampire tap. The NIC connects to the transceiver using a drop cable with AUI connectors.

8. What is Plenum cable?

Plenumrefers to the space in buildings between the ceiling and the next floor above it. Because of the potential fire hazard, building codes are very specific about what type of wiring can be placed in this area. refers to the space in buildings between the ceiling and the next floor above it. Because of the potential fire hazard, building codes are very specific about what type of wiring can be placed in this area.

Plenum cablerefers to coaxial cabling that meets the minimum standards to allow it to be strung in the plenum area without having to use special conduit. The insulation and jacket on plenum cabling must be fire resistant and not give off toxic fumes when burned. refers to coaxial cabling that meets the minimum standards to allow it to be strung in the plenum area without having to use special conduit. The insulation and jacket on plenum cabling must be fire resistant and not give off toxic fumes when burned.

Not all coaxial cable is plenum cable. The most common type of coaxial cable is PVC (polyvinyl chloride) which is more flexible and easier to work with than plenum but does not have the same fire resistance features. PVC cable can give off toxic fumes when burned.

9. What are the key characteristics of UTP (unshielded twisted pair)?

·                     Transmission rate of 10-100 Mbps

·                     Maximum cable segment of 100 meters

·                     Most susceptible to electrical interference or ‘crosstalk’ (although shielding may lessen
        the impact)

·                     Less expensive than coax or fiber-optic. In some cases, preinstalled telephone wire
        may be used in the network (if it is of sufficient grade).

·                     Very flexible and easy to work with

·                     Wire type is 22-26AWG

·                     Uses an RJ-45 connector

·                     Ethernet designation is 10baseT

10. What are the characteristics of shielded twisted pair (STP)?

Shielded twisted pair (STP)is similar to UTP except it contains a copper braid jacket to ‘shield’ the wires from electrical interference. It can support transmissions over greater distances than UTP.

11. What are the 5 categories of UTP and what is the minimum acceptable category for 10baseT?

The following categories of unshielded twisted pair (UTP) cable were established by the EIA/TIA* to support the networks indicated:

·                     Category 1- Traditional telephone cable; supports voice only, not data

·                     Category 2 - Data transmissions up to 4 Mbps (but not token ring)

·                     Category 3- 10 Mbps Ethernet

·                     Category 4 - 16 Mbps token-ring

·                     Category 5- 100 Mbps; supports ATM

The minimum acceptable cable for 10baseT Ethernet is Category 3.

*EIA/TIA 568 is the standard developed by the Electronic Industries Association/Telecommunications Industry Association applies to all UTP that works with networks.

12. Are there other cable specifications?

Yes. There are several different specifications used to classify cable. One of the oldest is the AWG (American Wire Gauge) rating. This rating measures the thickness or gauge of the wire with the size being inverse to the rating. For example, a 22 AWG cable is thicker than a 24 AWG cable.  22 AWG wire is typically used in telephone wire and UTP.

IBM uses its own system of cable classification whereby cables are categorized as ‘types.’ For example, Type 3 wire is basically equivalent to the Category 3 wire discussed earlier. However, not all of the types used by IBM coincide exactly with a particular category. In the non-IBM world, UTP cable is typically referred to by its category classification and coax by its RG designation.

13. What connectors are used with UTP?

UTP uses a connection called the RJ-45 connector. It looks similar to a common telephone connector (RJ-11) except it is slightly larger. The RJ-45 has 8 pins while the RJ-11 has only 4.

UTP cable typically runs from a computer’s NIC and plugs directly into a wall plate much like a regular telephone.  It is not uncommon to find wall plates in newer buildings labeled as ‘Voice’ (for telephones) or ‘Data’ (for UTP). The cable running from the wall jack is rarely attached directly into a hub. Instead the individual cables are collected and organized with patch panels located in a ‘wiring closet.’

14. Do I have to have a hub to use UTP cable?

No. If you have two computers and their NICs have RJ-45 connections, then you can simply connect them with UTP cable. However, you will need a special type of UTP cable called a ‘crossover cable.’ This cable is a normal UTP cable with the pin connections switched on one end so that the NICs can talk to each other. You can make a crossover cable by removing the RJ-45 connector at one end and switching (or ‘crossing’) the wire pairs. The downside to using a crossover cable is that it only allows you to connect two computers. If you need to connect more than two computers, you have to buy a hub or use coax cable.

15. What is fiber-optic cable and how does it work?

Fiber-optic cableuses optical rather than electrical pulses to transmit signals.

Fiber-optic cable consists of pure silicon glass cylinders or strands surrounded by cladding. Each strand can pass a signal in only one direction so fiber-optic cable on a network typically consists of at least two strands: one for sending and one for receiving. Electronic signals generated by the computer are converted to optical signals in the form of photons which are transmitted (flashed) down the cable by a laser or light-emitting diode. A photo-detector on the other end collects the optical signals and they are converted back to electrical signals.

Unlike copper cable, the signals on fiber-optic cable are not subject to the problems of attenuation, capacitance, or crosstalk. This greatly increases the potential transmission distance. In addition fiber-optic cable is more secure than copper cable. It does not generate electromagnetic signals and any external tap is easily detected by a reduction in signal strength. Fiber-optic cable is generally more expense than copper cable.

16. What are the key characteristics of fiber-optic cable?

·                     Transmission rate of 100 Mbps

·                     Cable length of 2 kilometers or more

·                     Not affected by electrical interference

·                     Supports voice, video, and data

·                     Provides the most secure media

·                     Most expensive cable

·                     Not very flexible; difficult to work with

·                     Commonly used in backbones between buildings and Token Ring networks

·                     Specifications for fiber include the IEEE’s 10BaseFL (Ethernet) and ANSI’s FDDI or Fiber Distributed Data Interface (Token Ring).

17. List the pros and cons of the basic cable types.

Coaxial Cable

·                     PRO:Flexible and easy to install; relatively good resistance to electronic interference; electronic support components are relatively inexpensive

·                     CON:Short cable length; more expensive than UTP; unsecure; hard to change configuration; thinnet generally not good for use between buildings

·                     PRO:Most flexible; cheapest cable (but requires expensive support components); easy to install; easy to add users; may be able to use existing phone cable if data grade

·                     CON:Shortest usable cable length; susceptible to electrical interference; unsecure; generally not good for use between buildings

·                     PRO:Fastest transmission rate; not susceptible to electrical interference; secure; good for use between buildings

·                     CON:Most expensive; relatively difficult to work with

18. Describe the following potential problems with copper wire transmissions: attenuation, impedance, capacitance, and crosstalk.

The following items are a potential problem for copper wire cabling:

Attenuation.Attenuation refers to the degradation of signal strength (amplitude) that occurs in transmissions over long distances. Shortening the transmission distance or using repeaters can help solve this problem.

Impedance.Impedance is resistance and it affects a signal made up of various frequencies. The resistance changes at different frequencies, resulting in distortion of the signal. Shortening the transmission distance or lowering the frequency can help solve this problem.

Capacitance.Capacitance is the measure of stored electrical charge in a cable. This charge can distort transmissions by changing the shape of the signal (as opposed to amplitude). Thick or bundled (closely adjoining) cables contribute to capacitance. Unbundled, thin cable over shorter distances will reduce capacitance.

Crosstalk.Background noise is a form of electrical interference that is generated by external sources. If the external source of interference is an adjacent cable, it is referred to as crosstalk. Crosstalk is more common in UTP than in coaxial cable. Ambient noise is a form of background noise generated by shop equipment, fluorescent lights, etc.

Unlike copper wire cable, fiber-optic cable is generally not susceptible to the problems described above.

19. What factors should I considered when choosing cable?

The following factors should be considered when choosing the type of cable for your network:

·                     Size - How many nodes (computers) and what are the total distances between them?

·                     Cost - What is the budget and how much can be spent on cabling?

·                     Reliability - How dependent are your organization’s operations on the network?

·                     Speed- How many concurrent users are there be and how critical is response time?

·                     Security- How important is it to protect data from possible interception?

·                     Growth- What are the organization’s plans for growth?

·                     Administration- How will the network be administered?

·                     Electrical Interference - What is the physical environment in which the network will operate?

·                     Existing Cable- Are there conduits or cabling already in place that might be useable (e.g., data grade phone lines for UTP)?

20. What are the alternatives to wire or fiber-optic cable?

There are several alternatives to wire or fiber-optic cable as the transmission media. However, these ‘wireless’ options have not met with widespread acceptance primarily because 1) the technologies have not been fully developed and 2) they are expensive.

Some examples of wireless transmission media include:

·                     Infrared

·                     Laser

·                     Radio


Cognitive Load Theory

Cognitive Load Theory addresses the amount of mental work required of a learner, and makes a distinction between working memory and long-term memory. Working memory refers to one’s capacity for processing information at any given moment, while long-term memory refers to what can be recalled for use in working memory. The capacity of working memory and its duration of storage is very limited compared to long-term memory.

The limitation of working memory was clearly articulated by George Miller in 1956. He asserted that, in general, people could hold seven items plus or minus two, in their working memory at one time. These items can be discreet, such as a grocery list, or complex, such as a set of courses in a curriculum. With complex items, chunking is required such that the details are contained in the overall course as an item. When the specifics of one course are considered, all other courses must leave working memory for the moment. This has relevance for applied learning activities when considering how many active items a learner must manipulate, and what is the learner’s capacity for and experience with chunking.

Cognitive Load Theory identifies three types of cognitive load that are additive in their overall cognitive demand placed on a learner. These loads are referred to as Intrinsic, Extraneous, and Germane.

Intrinsic cognitive load is the mental work that working memory must do that is inherent in the learning activity. The amount of work is determined by such characteristics as the number, complexity, and interactions of the elements in the activity. The experience of intrinsic load for a new activity is relative to a learner’s preexisting cognitive ability. A new, more complex problem will have a greater intrinsic load than a similar problem encountered previously.

Extraneous cognitive load is any mental work that is not directly related to the learning activity. Examples include: unclear directions, missing resources, contention within a learning group, or inaccurate or incomplete data. Of course, for advanced learners, an applied learning activity may intentionally include many of these real-world constraints.

Germane cognitive load is the mental work of learning, which is not the same as the intrinsic cognitive load for completing a learning activity. Germane cognitive load is the useful mental work of extending and refining one’s schema, and reflecting on the general principles of the learning activity. This reflection includes relating the learning activity to other activities, and refining the cognitive processes and strategies that were used in the activity.

For learning to occur, the additive work of an applied learning activity’s intrinsic, extraneous, and germane cognitive loads cannot exceed a learner’s working memory.

Effective applied learning activities from a cognitive load perspective

Effective applied learning activities: 1) impose a manageable intrinsic cognitive load, 2) minimize extraneous cognitive load, 3) provide adequate time for the germane cognitive load of reflection and incorporation, and 4) are presented in a relevant real-world context. This means that a single activity should be challenging, but not defeating. It also means that a series of activities should incrementally increase in complexity at a rate that is manageable by learners.

Learning is also enhanced when unintentional extraneous cognitive load is minimized, and a learning activity provides additional guidance on its relevance to learners. This guidance emphasizes why the learning objectives of the activity are valuable enough for learners to invest the time and energy incorporating them into their mental schemas.

Survival mode

Unfortunately, the use of applied learning activities does not end well when the limits of cognitive load are not considered. One can easily predict a disastrous learning outcome when learners are presented with an activity that has an intrinsic cognitive load that: 1) vastly exceeds their mental model and cognitive strategies, 2) is unclear in its requirements and/or relevance, and 3) leaves no time for reflection and incorporation into their mental schema. When this occurs, learning stops and surviving begins.

When learners fall back into survival mode they generate enough of a “solution” to an applied learning activity to receive an acceptable grade. Of course, this behavior is completely understandable because regardless of the authentic real-world learning activity with which learners are presented, they are always functioning within their own larger authentic real-world task of completing the program of study. After all, the question of “What will learners be able to do when they graduate?” is only relevant for those who do. And for those learners who survive their way to graduation, the question remains, “How much better could they have been prepared to address the world’s challenges if issues during their education such as cognitive load had been considered?”

Survival mode in an educational setting is not limited to learners. Educators and administrators must contend with numerous competing priorities with often conflicting reward structures. Just as quality learning takes time and effort, that should be rewarded with competence, quality teaching takes time and effort as well, and should be rewarded with compensation.


Will Trump's Tax Plan Pass: Here Is The Complete Probability Matrix

With global equity markets enjoying the biggest weekly inflow since the election on what BofA described was rising expectations of a Trump tax deal, the obvious question is "what is the probability of the Trump tax deal getting done." And, as it turns out, that is also the wrong question, because as Morgan Stanley shows, the outcome from Trump's tax proposal is not binary. In fact, there are nine distinct possible results, depending on how the various binomial outcomes pan out.

But first, here is a snapshot of how Morgan Stanley's Michael Zezas sees the infamous one-pager (which was fully explained by Goldman Sachs earlier in the week).

A starting point, but we don't think the timing of tax reform is advanced: The release is a signal that the White House is taking more of a leadership role on tax than they did on healthcare. Yet that fact alone doesn't change the barriers to action and likelihood of delays (1H18 is our estimated timing), in our view, for the following reasons:

  1. Republicans still pursuing elusive healthcare deal - Until Republicans 'cut bait' on repealing & replacing Obamacare, they can't practically start the detailed work of advancing tax reform through the budget reconciliation process. While we see little practical reason for Republicans to remain focused on healthcare, the recently proposed MacArthur amendment signals renewed dedication to the effort. As such, our concern is that they become bogged down in passing amendments to AHCA that satisfy the concerns of moderates, conservatives, and Senate reconciliation rules.
  2. A credible bipartisan path remains unclear - The tax plan offers several talking points that garner bipartisan agreement, but the policy details make that agreement more difficult than it appears. We don't see evidence of a credible, bipartisan 'workaround' to reconciliation in this document. For example, personal tax breaks appear to favor the middle class by some measures (doubling the standard deduction), but the wealthy & high income earners by others (potential absolute dollar benefit of rate cuts, estate tax elimination). This leaves the plan open to criticism from the Democratic base, who have set a bar for what constitutes acceptable tax reform. Infrastructure & childcare plans have been suggested as bipartisan carrots, but were not detailed in this proposal.
  3. White House leadership doesn't necessarily speed the process - While executive leadership earlier in the healthcare process might have been the right move, it's not necessarily the case here given greater party unity around most tax reform concepts. Hence, leadership is just as likely to muddle and delay the process by creating larger 'principles' debates.

It is worth noting, that among the 9 or so distinct scenarios when lumped by probability outcomes, Morgan Stanley believes that there is a nearly 50% chance, 43% to be exact, that the result of Trump's tax proposal will be a drag on the economy, with just a one in three chance that whatever Trump does will be a true stimulus (the other options are "mixed").

Morgan Stanley's takeaway:

We expect delayed and/or disappointing fiscal outcomes, but seemingly right-sized investor expectations may make this point academic in the near term. We concede that the release affirms that a timely tax-cut-driven fiscal stimulus is in play. But we're not inclined to increase our current 33% odds of stimulus, either by reducing odds of failure to act in a timely manner or by limiting the odds of outcomes featuring pay-fors that alleviate potential deficits and carry near-term downside risks to the economy.

This point may be academic, though, in the near term, if investors have right-sized their expectations, permitting other factors to drive markets. Our US equity and Treasury strategy teams have noted that this is largely the case, and at our recent DC Macro Conference investors had muted expectations for a fiscal boost (58% did not believe a fiscal stimulus would come in the next 12 months; 68% believed a tax reform would not be delivered before the end of 2017). In the meantime, we of course will continue to watch for signs that fiscal optimism becomes a bigger market driver, hence elevating risks of fiscal & tax disappointment.

Finally, here is Morgan Stanley's full Probability Decision Tree for tax reform:

Collapsing the various outcomes into "stimulus", "drag" and "mixed" yields the following table:


Home Attractions Angelino Heights

Angelino Heights

Angelino Heights is a small quarter within the Echo Park district of Los Angeles, California . It is most notable for its impressive well-kept Victorian era residences, although these are small in number. It lies at an elevation of 502 feet (153 m).

Angelino Heights is bordered by Westlake on the south, Echo Park proper on the west and the north-west, and Elysian Park neighborhood on the east and north-east. Its boundaries are roughly Echo Park Avenue on the west, Sunset Boulevard on the north and east, and the Hollywood Freeway on the south. No major thoroughfares run through the district.

Originally spelled Angeleno Heights, Angelino Heights is second only to Bunker Hill as the oldest district in Los Angeles. Founded in 1886, it was originally connected to the downtown mainline ( which ran east to west on Temple Street) by a small spur line of the cable car and later, electric streetcar. Like Echo Park proper and Chinatown, it is known for its steep hills. The district contains several notable examples of Victorian architecture, particularly of the Eastlake and Queen Anne styles, and though found throughout the neighborhood, they are especially concentrated on Carroll Avenue. Two of these residences served as the houses used for the TV shows Charmed and Journeyman, used in the shows as San Francisco Victorian residences, and because of the picturesque nature of the neighborhood, they have served as the backdrop for countless motion pictures from the earliest days of cinema to the present. Traveling around the neighborhood, one also discovers that many other styles of achitecturally significant homes are to be found here, such as Craftsman, Bungalow, Mission Revival, Art Deco, and Colonial Revival, to name a few.


Moodletter provides help for being happier, more capable and confiden!

Therapeutic Communication for Depressed People

If a certain person who becomes agitated for a very long period of time is said to be a candidate for Diagnosing Depression. More or less, but people who have suffered from situations that embarks great deal of dilemma can also set them for becoming one, although there are certain situations that leads to severe depression which can simple cause fatal incidence like committing suicide is very common to this person after Diagnosing Depression. Treatments include taking of antidepressant drugs but nevertheless, the most effective, safe and natural way to deal with this mental illness is the proper use of therapeutic communication.

Therapeutic Communication for Depressed People

Therapeutic Communication involves the therapeutic use of self to deal with people who have mental problem especially if they feel worthless after Diagnosing Depression as their mental health condition. Several treatments are utilized by the psychiatrists and other mental health personnel. Use of antidepressants is prescribed for them, it is advisable to take this type of medications but it has a serious adverse effect to the neurological functioning of the person who suffered from this condition. Similarly to treatment of ECT or electroconvulsive therapy, wherein this treatment uses electricity to stimulate the nerves found in the brain.

Using of ECT is another option to treat severe cased of person after Diagnosing Depression. This is an effective treatment but it can cause temporary memory loss. Many mental health personnel are qualifies to perform therapeutic communication because they are taught to do it especially in dealing with different people having different personalities and mental health problems.

Therapeutic Communication includes offering self to the patient. This means that someone should stay beside the patient after Diagnosing Depression, the purpose for this is to have someone talk with the person and observe situations that can alarm them regarding the plan of the patient to commit suicide. Depressed people prefer to be alone and they are not fond of talking with other people, the best way for this is just simply staying with the person and talk simple things that interests or catches even the slightest attention of the patient.

Avoid asking WHY. Asking the patient of a “WHY” question will make them feel challenged. Instead of using this kind of question, it is better to ask the reason behind for this matter. By doing it, you are promoting the patient to ventilate his feelings and thoughts. Expression of feeling can help a person to reduce the weight of their problem or anything that worries them.

Avoid saying Clichés and false hopes. Statements that will only give them false reassurance can only worsen the situation. Clichés is another form of false hopes. This type of statement will only avoid the chances for the patient to express their thoughts, thus they will only believe that they have no more place in this world.

Avoid close-ended questions. Close-ended questions are statements that can be answered by yes or no. This is not therapeutic in dealing with person after Diagnosing Depression. The most important thing to deal with this people is to identify the things that let them worries. It is our obligation to determine the main reason of their situation. Ideally, we ask simple but open questions that will require them to express their ideas and reactions toward the issue.

Never belittle the feelings of the person. Belittling is not therapeutic to the patients who are diagnosed to have depression. If we underestimate the situation of depressed people, tendency is they will never talk again. People like this will treat simple problem as big enough that caused them to end their life. It may be simple to others but for those people, it is a very big issue. Therefore, belittling of the patient’s feelings is not advisable.

Avoid giving advices as much as possible. Giving advice to depressed people is not ideal. There are advices that are not effective to the situation of the patient and once the patient followed your suggestion, and in yet it will only turn out into nothing, the blame will be put on the person who gave advice. Therefore, we should provide option instead of giving direct advice. Providing option and allowing them to choose will provide them the feeling of being in authority to themselves and at the same time we are being safe with the situation.

These are the common tips that very useful in dealing people after Diagnosing Depression. Depression is not an easy condition that talks about sadness or loneliness. This can lead into killing of self if it is not managed carefully. Therapeutic Communication is very essential tool to deal with this type of people.

Related posts:


IPSECME D. Migault
Internet-Draft Ericsson
Intended status: Standards Track T. Guggemos
Expires: May 20, 2019 LMU Munich
Y. Nir
Dell EMC
November 16, 2018

Implicit IV for Counter-based Ciphers in Encapsulating Security Payload (ESP)

Encapsulating Security Payload (ESP) sends an initialization vector (IV) or nonce in each packet. The size of IV depends on the applied transform, being usually 8 or 16 octets for the transforms defined by the time this document is written. Some algorithms such as AES-GCM, AES-CCM, AES-CTR and ChaCha20-Poly1305 require a unique nonce but do not require an unpredictable nonce. When using such algorithms the packet counter value can be used to generate a nonce. This avoids sending the nonce itself, and saves in the case of AES-GCM, AES-CCM, AES-CTR and ChaCha20-Poly1305 8 octets per packet. This document describes how to do this.

Status of This Memo

This Internet-Draft will expire on May 20, 2019.

Copyright Notice

Table of Contents

1. Requirements notation

2. Introduction

Counter-based AES modes of operation such as AES-CTR ([RFC3686]), AES-CCM ([RFC4309]), and AES-GCM ([RFC4106]) require the specification of an nonce for each ESP packet. The same applies for ChaCha20-Poly1305 ([RFC7634]). Currently this nonce is sent in each ESP packet ([RFC4303]). This practice is designated in this document as "explicit nonce".

In some context, such as IoT, it may be preferable to avoid carrying the extra bytes associated to the IV and instead generate it locally on each peer. The local generation of the nonce is designated in this document as "implicit IV".

The size of this nonce depends on the specific algorithm, but all of the algorithms mentioned above take an 8-octet nonce.

This document defines how to compute the nonce locally when it is implicit. It also specifies how peers agree with the Internet Key Exchange version 2 (IKEv2 - [RFC7296]) on using an implicit IV versus an explicit IV.

This document limits its scope to the algorithms mentioned above. Other algorithms with similar properties may later be defined to use this extension.

This document does not consider AES-CBC ([RFC3602]) as AES-CBC requires the IV to be unpredictable. Deriving it directly from the packet counter as described below is insecure as mentioned in Security Consideration of [RFC3602] and has led to real world chosen plain-text attack such as BEAST [BEAST].

3. Terminology

4. Implicit IV

With the algorithms listed in Section 2, the 8 byte nonce MUST NOT repeat. The binding between a ESP packet and its nonce is provided using the Sequence Number or the Extended Sequence Number. Figure 1 and Figure 2 represent the IV with a regular 4-byte Sequence Number and with an 8-byte Extended Sequence Number respectively.

0                   1                   2                   3
|                              Zero                             |
|                      Sequence Number                          |

Figure 1: Implicit IV with a 4 byte Sequence Number

0                   1                   2                   3
|                         Extended                              |
|                      Sequence Number                          |

Figure 2: Implicit IV with an 8 byte Extended Sequence Number

5. Initiator Behavior

An initiator supporting this feature SHOULD propose implicit IV algorithms in the Transform Type 1 (Encryption Algorithm) Substructure of the Proposal Substructure inside the SA Payload. To facilitate backward compatibility with non-supporting peers the initiator SHOULD also include those same algorithms without Implicit IV (IIV) as separate transforms.

6. Responder Behavior

The rules of SA Payload processing require that responder picks its algorithms from the proposal sent by the initiator, thus this will ensure that the responder will never send an SA payload containing the IIV transform to an initiator that did not propose it.

7. Security Consideration

Nonce generation for these algorithms has not been explicitly defined. It has been left to the implementation as long as certain security requirements are met. Typically, for AES-GCM, AES-CCM, AES-CTR and ChaCha20-Poly1305, the IV is not allowed being repeated for one particular key. This document provides an explicit and normative way to generate IVs. The mechanism described in this document meets the IV security requirements of all relevant algorithms.

As the IV must not repeat for one SA when Counter-Mode ciphers are used, Implicit IV as described in this document MUST NOT be used in setups with the chance that the Sequence Number overlaps for one SA. Multicast as described in [RFC5374], [RFC6407] and [I-D.yeung-g-ikev2] is a prominent example, where many senders share one secret and thus one SA. As such, Implicit IV may only be used with Multicast if some mechanisms are employed that prevent Sequence Number to overlap for one SA, otherwise Implicit IV MUST NOT be used with Multicast.

This document defines three new encryption transforms that use implicit IV. Unlike most encryption transforms defined to date, which can be used for both ESP and IKEv2, these transforms are defined for ESP only and cannot be used in IKEv2. The reason is that IKEv2 messages don't contain unique per-message value, that can be used for IV generation. The Message-ID field in IKEv2 header is somewhat counterpart of SN field in ESP header, but recent IKEv2 extensions ([RFC6311], [RFC7383]) do allow it to repeat, so there is no an easy way to derive unique IV from IKEv2 header fields.

8. IANA Considerations

This section assigns new code points to the recommended AEAD suites provided in [RFC8221], thus the new Transform Type 1 - Encryption Algorithm Transform IDs [IANA] are as defined below:

These algorithms should be added with this document as ESP Reference and "Not Allowed" for IKEv2 Reference.

9. Acknowledgements

We would like to thanks people Valery Smyslov for their valuable comments, David Schinazi for its implementation, as well as the ipseceme chairs Tero Kivinen and David Waltermire for moving this work forward.

10. References

10.1. Normative References

[RFC3602] Frankel, S., Glenn, R. and S. Kelly, "The AES-CBC Cipher Algorithm and Its Use with IPsec", RFC 3602, DOI 10.17487/RFC3602, September 2003.
[RFC3686] Housley, R., "Using Advanced Encryption Standard (AES) Counter Mode With IPsec Encapsulating Security Payload (ESP)", RFC 3686, DOI 10.17487/RFC3686, January 2004.
[RFC4106] Viega, J. and D. McGrew, "The Use of Galois/Counter Mode (GCM) in IPsec Encapsulating Security Payload (ESP)", RFC 4106, DOI 10.17487/RFC4106, June 2005.
[RFC4309] Housley, R., "Using Advanced Encryption Standard (AES) CCM Mode with IPsec Encapsulating Security Payload (ESP)", RFC 4309, DOI 10.17487/RFC4309, December 2005.
[RFC5374] Weis, B., Gross, G. and D. Ignjatic, "Multicast Extensions to the Security Architecture for the Internet Protocol", RFC 5374, DOI 10.17487/RFC5374, November 2008.
[RFC6311] Singh, R., Kalyani, G., Nir, Y., Sheffer, Y. and D. Zhang, "Protocol Support for High Availability of IKEv2/IPsec", RFC 6311, DOI 10.17487/RFC6311, July 2011.
[RFC6407] Weis, B., Rowles, S. and T. Hardjono, "The Group Domain of Interpretation", RFC 6407, DOI 10.17487/RFC6407, October 2011.
[RFC7296] Kaufman, C., Hoffman, P., Nir, Y., Eronen, P. and T. Kivinen, "Internet Key Exchange Protocol Version 2 (IKEv2)", STD 79, RFC 7296, DOI 10.17487/RFC7296, October 2014.
[RFC7383] Smyslov, V., "Internet Key Exchange Protocol Version 2 (IKEv2) Message Fragmentation", RFC 7383, DOI 10.17487/RFC7383, November 2014.
[RFC7634] Nir, Y., "ChaCha20, Poly1305, and Their Use in the Internet Key Exchange Protocol (IKE) and IPsec", RFC 7634, DOI 10.17487/RFC7634, August 2015.
[RFC8221] Wouters, P., Migault, D., Mattsson, J., Nir, Y. and T. Kivinen, "Cryptographic Algorithm Implementation Requirements and Usage Guidance for Encapsulating Security Payload (ESP) and Authentication Header (AH)", RFC 8221, DOI 10.17487/RFC8221, October 2017.

10.2. Informational References

[BEAST] Thai, T. and J. Juliano, "Here Come The xor Ninjas", , May 2011.
[I-D.yeung-g-ikev2] Weis, B. and V. Smyslov, "Group Key Management using IKEv2", Internet-Draft draft-yeung-g-ikev2-14, July 2018.
[IANA] "IANA IKEv2 Parameter - Type 1 - Encryption Algorithm Transform IDs"

Authors' Addresses

Daniel Migault Ericsson 8275 Trans Canada Route Saint Laurent, QC H4S 0B6, Canada EMail: daniel.migault@ericsson.com
Tobias Guggemos LMU Munich Oettingenstr. 67 80538 Munich, Bavaria Germany EMail: guggemos@mnm-team.org URI: http://mnm-team.org/~guggemos
Yoav Nir Dell EMC 9 Andrei Sakharov St Haifa, 3190500 Israel EMail: ynir.ietf@gmail.com


IFRIC 23 tax uncertainties
IFRIC 23 tax uncertainties

IFRIC 23 tax uncertainties

IFRIC 23 clarifies the accounting for income tax when it is unclear whether the taxing authority will accept the treatment.

IFRS Perspectives: Uncertainty over income tax treatments: IFRIC 23 brings change

Effective in 2019, IFRIC 231 clarifies how to account for income tax when it is unclear whether the taxing authority will accept the company’s tax treatment. While some requirements in IFRIC 23 are similar to US GAAP2, the measurement of tax uncertainties, among other things, may differ.

Uncertain tax treatment

An uncertain tax treatment is any tax treatment applied by a company when it is unclear whether that treatment will be accepted by the tax authorities. Examples include tax deductibility of certain expenses, tax-exemption of certain income, and transfer pricing rules to allocate income between jurisdictions.

What’s new in IFRIC 23?

Current IFRS does not explicitly address the accounting for tax uncertainties. The IFRS Interpretations Committee (IFRS IC) observed that entities applied diverse accounting methods when the application of tax laws has been uncertain.

In June 2017, IFRIC 23 was issued. IFRIC 23 applies to all aspects of income tax accounting when there is uncertainty about the income tax treatment of an item, including taxable profit or loss, the tax basis of assets and liabilities, tax losses and credits, and tax rates.

IFRIC 23 is effective for annual reporting periods beginning on or after January 1, 2019. A company applies IFRIC 23 retrospectively on adoption, and can choose whether to adjust opening equity without restating comparatives or to restate comparatives (if possible without using hindsight).

Detection risk

IFRIC 23 clarifies that, similar to US GAAP, when a company considers the uncertainty, it must assume that the taxing authorities have full knowledge of all relevant information in assessing the proposed tax treatment. Said differently, detection risk is ignored when assessing tax uncertainties.

Recognition and measurement

Under IFRIC 23, the key test is whether it is probable (i.e. more likely than not) that the taxing authority will accept the company’s tax treatment as reported in the income tax filing. If yes, the company records the same amount in the financial statements as submitted (or planned to be submitted) in the income tax return.

If no, the company reflects the effect of the tax uncertainty following the method that it expects will better predict the resolution of the uncertainty:

  • Most likely amount method. The single most likely amount in a range of possible outcomes; or
  • Expected value method. The sum of the probability-weighted amounts in a range of possible outcomes.

Under US GAAP, a company only includes the income tax effects of its tax position in the financial statements when it is more likely than not that the position will be sustained based on its technical merits if the taxpayer takes the dispute to the court of last resort. The possibility of negotiation with the taxing authority is not considered in this first step. If the more-likely-than-not threshold is not met, then no tax benefit is recognized.

In a second step, the company measures the tax effects of positions that meet the recognition threshold using the largest amount that is more than 50 percent likely of being realized upon settlement with the taxing authority (the cumulative-probability approach).

ABC Corp. takes a $100 deduction on its federal income tax return. However, ABC expects that it is not probable that the deduction will be accepted by the IRS. ABC estimates the following.

Likelihood Tax deduction accepted by the IRS
30% $25
30% $60
40% $100

Under IFRS

Using the most likely amount method, the tax deduction used in computing the financial statement tax benefit would be $100, because this outcome has the highest likelihood of all scenarios.

However, the spread of probabilities shows three large percentage probabilities that are fairly close; this makes it difficult to conclude that a single outcome is most likely. Therefore, in this fact pattern, we believe that the expected value method better predicts the resolution of the uncertainty. Using the expected value method, the tax deduction used in computing the financial statement tax benefit would be $66a.

Assuming a tax rate of 35%, ABC records the following entry to adjust the current income tax expense initially recorded on the basis of the tax return.

  Debit Credit
Income tax expenseb 12
Tax payable   12

It is more likely than not that some level of tax benefit will be sustained. Accordingly, ABC concludes that the recognition threshold is met, and measures the tax benefit at $60c using the cumulative-probability approach.

Applying the tax rate of 35%, ABC records the following entry to reflect the tax uncertainty.

  Debit Credit
Income tax expensed 14
Tax payable   14

a. $25 x 30%) + ($60 × 30%) + ($100 x 40%) = $66 (rounded)

b. ($100 - $66) x 35% = $12 (rounded)

c. 40% + 30% = 70% > 50%

d. ($100 - $60) × 35% = $14

Other aspects of IFRIC 23

Under IFRIC 23, similar to US GAAP, the estimates and assumptions are reassessed if facts and circumstances change or new information emerges – e.g. a new tax rule is enacted, a tax examination is launched the time limit for a tax audit lapses. When there is a change in estimate, the effect is accounted for on a prospective basis in the period of the change.

IFRIC 23 brings no new disclosure requirements. However, existing disclosures in IAS 13 and IAS 124 encompass judgments made in determining tax treatments or uncertain tax positions for which no liability is recognized in the financial statements. Companies also need to disclose the effect of applying IFRIC 23 before it is adopted, if material, under IAS 8.5

Income tax-related interest and penalties

Current IFRS is unclear about the accounting for interest and penalties related to income tax. Companies apply either IAS 12 or IAS 376, leading to differences in measurement and presentation.

In September 2017, the IFRS IC clarified that there is no such accounting choice going forward. A company first considers whether the particular amount payable or receivable for interest or penalties meets the definition of an income tax. This determines whether IAS 12 applies. Any scoped-out amount is dealt with under IAS 37.

Companies that have material amounts of interest or penalties related to income taxes need to reexamine their current accounting treatment to determine if a change is required. This clarification, issued through an agenda decision, is effective immediately.

Differences could remain with US GAAP, which has guidance on accounting for and disclosing interest and penalties on unrecognized tax benefits. For example, companies can elect to classify interest and penalties as either income taxes or another expense classification.

IFRIC 23, Uncertainty over Income Tax Treatments

2 ASC 740, Income Taxes

3 IAS 1, Presentation of Financial Statements

4 IAS 12, Income Taxes

5 IAS 8, Accounting Policies, Changes in Accounting Estimates and Errors

6 IAS 37, Provisions, Contingent Liabilities and Contingent Assets

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Learning Integers

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What I'm going to discuss with you right now are cultural patterns that put some of those categories into each day usage. Once you've got these people in your box of posting tools, you can use them seeing that templates to come up with thesis claims that have newness built directly into them. The kind of cultural habits I'm talking about are everyday sayings or stories that provide insights about life and contain the element of newness, honestly two: The Lion Roars, But Has No Teeth - Something or someone might appear great or powerful, nevertheless they don't perform that way, which means: The person with all the influence, all of the brains, all the friends, all the power, or the great earlier track record may not perform as well because their track record indicates. Columbus Damaging the Egg - It may appear really easy or really hard, although just the opposite is true, this means: Instead of something being challenging to do, it's really very easy to do; or something looks very easy, but it's genuinely very hard to do. Let's look at that cultural pattern of The Big cat Roars, But Has No The teeth.

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Avtohlamu - How to teach integers homeschool math free math. Learn how to teach integers and their operations and to explain why the various rules work download two printable fact sheets summarizing the rules home; free worksheets this article explains the best practices for teaching integers and their operations learn how to explain to students why the various rules work in the end, you will. Operations on integers mathguide. The temperature model for adding integers is exactly the same as the movement model because most thermometers are really number lines that stand upright the numbers can be thought of as temperature changes use these games to have fun learning how to work with operations on integers ame: pyramid game: addition ame: pyramid game. Integers worksheets free & printable k5 learning. Integer worksheets from k5 learning these grade 6 worksheets cover addition, subtraction, multiplication and division of integers integers are whole numbers no fractional or decimal part and can be negative or positive. Integers. Two integers are opposites if they are each the same distance away from zero, but on opposite sides of the number line one will have a positive sign, the other a negative sign in the number line above, 3 and 3 are labeled as opposites. Understand and learn the rules of positive and negative. Positive and negative numbers along with integers are vital skills to master pre algebra, algebra 1 and all middle and high school math courses category education. Learning integers ipracticemath. Concept on negative integers a negative integer is an integer that is less than zero in the number line, these integers are located at the left side of zero 0 negative integers are the opposite of positive integers for example, 2 is the opposite of 2 even though both integers have the same number, they have different signs. Math antics adding & subtracting integers youtube. Learn more at visit http: for more free math videos and additional subscription based content!. Adding & subtracting negative numbers video khan academy. If you're behind a web filter, please make sure that the domains * and * are unblocked. Integers lesson plan clarendon learning. Our hands on integers lesson plan equips students to define integer, recognize an integer, identify positive and negative integers on a number line, and name uses for integers immerse students in practicing the concepts of integers, including negative integers, with an interactive game using playing cards. Ixl learn integers. Integers here is a list of all of the skills that cover integers! these skills are organized by grade, and you can move your mouse over any skill name to preview the skill.

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Learning Integers

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Author: Lacey Guck

Lacey handles product marketing at dogIDs, where she writes website content and manages social media. She has two family Golden Retrievers named Bailey and Cooper, and she volunteers at a local dog rescue in Fargo, ND. In her free time, Lacey enjoys performing as a vocalist and piano accompanist.


Life doesn’t always schedule itself at your convenience.

So, when you find yourself in the middle of one of life’s transitions, learn to break free of the fear you may be feeling so that you can find a safe place to land and begin to plan your next chapter.

There are two core fears that will keep you frozen in time; the thoughts of a) losing what you have, and b) not getting what you want.

The key to breaking free of your fears is not to fight them but to acknowledge them so that you can let them go as you learn to enjoy the life you have always wanted to live.

I know it’s not always easy to practice this in the real world. Your mind is using logic to find a  safe place for yourself to land while your primordial brain is screaming to find the safety of solid ground as quickly as possible.

Guess which one wins every time. That’s right, your primordial brain. Your mind and brain will always give your primordial brain the room it demands because it is there for one reason only – it is there to keep you alive, and your life is far more important than any amount of logic ever could be.

Don’t worry though, there is something you can do to break out of the loop you feel trapped in. You can do what you do when you sit in meditation. You can breathe slowly and deeply to quiet the noise of your primordial brain. You can acknowledge that you are in the middle of a transition, and even label your discomfort as just that, discomfort, then you can let it your panic go as you press on.

Allow yourself to find comfort in your discomfort, because until you do, you will never find that space for a soft landing so that you can begin to write the next chapter in your post-transition life.

It may not be as easy as it sounds if you don’t already have a meditation practice. Which is why I encourage everyone to start a meditation practice that works for you before you actually need it. Don’t get caught up in what lineage to follow. Build your own that works on your terms. Whether it’s a ten minute here and there practice or a deep seated practice that runs over an hour, it is a way to train your mind and brain to see beyond the here and now, to find a place of calm, and to focus yourself for the space and time ahead of you.

If you want to learn more click here to my new mindful life coaching website at

Just remember, do not wait for your panic to set in before you create a small practice for yourself. In the end, this is your life. So why not start living it your way?

I hope this helps

Walk With Me

When you walk somewhere you have a destination in mind. Your entire walk is spent anticipating your arrival or looking back at the place you just left. So little time is spent just being present and enjoying the experience of walking or driving.

How many times have you driven somewhere and spent minutes driving with absolutely no idea of what you just drove past? How many times have you walked somewhere and had the same experience?

With walking meditation, every step is your destination. Every time your heel touches the ground is an experience all on its own.

Why not use this exercise the next time you need to clear your mind or to take a break? It’s simple and easy and a great way to start your week, or even better, to start your vacation so that you can actually enjoy your time away from the stress and anxiety of your work?

If you’re in New York City join me as I step into each week with a series of walking meditations every Monday morning. I created this program with the Rubin Museum to celebrate Meditation Month and the launch of Walk With Me – a film that explores celebrated monk Thicht Nhat Hahn’s spirituality. Click here to find out more.

Learn more here:

The walk is free and attendees will receive discounted admission to the Rubin Museum’s screening of Walk With Me.

If you’re not available for the walks you can learn more about creating your own Walking Meditation by clicking here.

Stop competing against yourself

Here’s a newsflash you may not want to hear, all of those challenges you won and all of those opponents you bested were not real. You were never really competing against anyone else you were really only competing against yourself.

Your urge to win and the competitive spirit you have always been so proud of were never about beating everyone else, your need to win was always about filling an empty space within yourself.

If you really want to find a place of calm then the real question you should ask is not how many people you have to beat until you are satisfied, but how big is the hole within you and where did it come from?

No matter how many trophies you line up you will still have that itch to step up to another challenge. The empty hole within you will still need to be filled, and after you are finished with the last opponent what will you do then?

No matter how many people you beat your need to win will still be there. Even the applause that once excited you will begin to ring like the empty clapping of people you don’t know because that is what it has always been, and that will never fill the empiness within you.

The only way to overcome your need to win is to recognize it for what it is, to come to terms with it, to accept it as a part of who you are, and then to work on filling the empty space with the love and empathy that you truly yearn for.

Whether your need comes from a parent who never gave you the attention you deserved or whether it stems from being the poor kid at school who you thought never measured up; those are the real issues you need to resolve if you are to findthe calm within you. Winning is your stigma to carry around until you are ready to address the root issue that it stems from – and that my friend is far easier said than done. Growing up is easy, maturing is not.

You see, society places a constant pressure that forever pushes you to fit in. Your parents and siblings push you to be the person they wanted to be, never realizing that person is the person they never were.

Nobody ever tells you that their idea of who you shoud be is simply the person they were never able to become. Each is a delusion that you think you have to accept as you struggle to find yourself and fit in. The shoes they want you to fill come from a long line of failed lives.

Just as you are trying to fill the expectations of your family and friends, each of them is trying to fill the expectations of those around them. Everyone turns to “winning” as a way to do this never realizing they are just perpetuating an endless cycle of trustration and dstriving to measure up.

If you follow this cycle as you grow and mature you will forget about who you are as you try to satisfy the people around you. In the end you will lose yourself to the crowd of empty admirers trying to fit in to their own cycle of frustration. Their failed dreams become your reality. Their lost lives become your actuality and that empty need to win will trap you within yourself.

It is why so many stars of the entertainment and sports world have very empty and lonely lives in the end. The positive thing is that it doesn’t have to be this way.

You know the saying about loving yourself before you can love anyone else? The same is true for knowing yourself before you know anything else. If you don’t know yourself then everything you think you know may not be as real as you think it is. More than likely it is just a series of delusions that you created to protect yourself as you grew up in the world as it really is.

Knowing yourself is not as easy as you may hope but it is essential to your well-being.

As you mature you change. The way you speak changes, your mannerisms change, your tastes change, your needs and desires change. Just look at yourself, you wear different clothes than you used to, you think different thoughts, you want different things, and all of this is good. I pray it never stops as long as it leads you to find your authentic self. It is far too easy to follow someone else’s ideas of who you should be without question. The problem with doing that is that sooner or later you wake up and discover that you are not who you want to be. You are who they want you to be and that you have strayed from your path without knowing why.

Finding yourself is a lifelong process. Every time you learn something about yourself it changes who you are. But at some point in time you lost your true self to those changes. Was it a slow slide down a slippery slope as you adopted someone else’ identity? Or was it a sudden shift like when you started your first job and realized your clothes and your mannerisms were no longer right for where you wanted to go?

The answer is different for everyone. It is not easy to figure out. It takes a life time to find the answer if you ever do. But what did you expect? It took a lifetime to get to where you are, and yes, it will probably take the rest of your lifetime to get to where you want to go.

Don’t worry, you don’t have to give away everything you worked so hard for or run off to a monastery to live the life of a monk. You can still go about your work and your family life just like always. It will be a gradual shift as you slowly learn to recognize the delusions you thought were real as you begin to live in the real world right here and right now.

Ask yourself some very straightforward questions.

Just take out a slip of paper and respond to these questions as honestly as you can. Make a note of which ones make you slightly or even fully uncomfortable.

  1. What does your ideal day look like?
  2. What did you want to be when you were younger?
  3. Who are you most inspired by? Why?
  4. Who would you love to meet? What would you ask?
  5. What habit would you most like to break? What habit would you most like to start?
  6. Think of a person you truly admire. What qualities do you like about that person?
  7. How do you like to relax?
  8. When was the last time you did something you were afraid of?
  9. What are you most proud of?
  10. What are you most afraid of?
  11. If life stopped today, what would you regret not doing?
  12. Who would you like to connect (or reconnect) with? Why?
  13. What qualities do you admire in others?
  14. What practical skills do you wish you had?
  15. Imagine you’re in your 90s. What memories would you like to have? What stories do you want to tell?
  16. What is your favorite book/movie/song? Why?
  17. If you could make one change in the world, what would it be?
  18. What do you love to do for, or give to others (not an object – something from you personally)?
  19. What excites you?
  20. What do you wish you did more of?
  21. Pretend money is no object. What would you do?
  22. What area of your life, right now, makes you feel the best? Which area makes you feel the worst? Why?
  23. Let’s jump forward a year. What would you like to have achieved in the past year?
  24. What piece of advice would you give to five year old you? Sixteen year old you? Twenty-one year old you? Right now?
  25. How do you want to be remembered in life?

Want to learn more? Reach out and let us guide you through the process of a Strategy for Happiness

Are you on the boat or staying at the dock?

The duality of being human is that we are caught between our divine spirit a and our very physical self. Our physical self is driven by fear and the desire to stay alive at all costs. Our divine spirit reflects our desire to reach for the stars as we seek more from the human experience we exist in. We are caught between the two with our physical brain and metaphysical mind paying the price. It is so often why we feel such stress and anxiety in our lives.

Today we are at a cross roads. Some of us are ready to reach upward, to seek more from our existence while others are too scared to reach beyond their own self interests. They are more comfortable retreating back into the swamp that we have spent the past hundreds of thousands of years clawing our way out of because for them it is safe, to them it is familiar and our brain loves “familiar”.

We all know it is not safe. It never was. We have slowly evolved beyond the days where brawn beat intellect. We have evolved beyond flatworms and alligators, beyond our collective awakening that occurred 40,000 years ago.

The moment we picked up a stick to defend ourselves against the wild, the moment we discovered fire and eventually the wheel, or when we begin to paint on cave walls was the moment we locked ourselves onto a path of evolution beyond our physical selves.

Today, you rely more on your cognitive skills than on your muscles. Tomorrow you will rely more on mind and less on your brain. If you stay with your feet planted firmly on the ground you will be forever tied to the earth and to your physical self. If you reach beyond your physical self and into the metaphysical realm you have a chance toward divinity.

Humans created the computer to lift the data processing from our shoulders so that we could ponder the larger thoughts and ideas swirling around our heads. We created the internet to connect us in a larger community so that we could network our thinking and speed up our own evolution. What we did not know we were doing was mirroring the way our consciousness is linked, connecting our points of consciousness with threads of energy so that we could become one and mirror the way existence works.

The collective of computers we created has a purpose. It does more than empower our minds to grow, it empowers our collective humanity to expand further than anyone of us could grow alone.

It has doomed those who would rather stay in the swamp to a life of irrelevance, and that is where we are today. The people who retreat into the physical have also backed themselves into a corner irrelevance. For the first time, they see where the world is heading, and that is a world that no longer needs their muscle, except to protect our collective selves from others who have nothing but muscle. It is why they are fighting so hard to remain relevant, to be a part of the modern world they  know is coming.

It is sad, but that ship has already sailed. They are standing on the dock, watching as the future forms without them. They are left to watch as it becomes a dot on the horizon. I can only imagine how it must have been like when the last Cro Magnon realized that homo Sapiens, modern humans, surpassed them. Yes, we still carry a few of their genes with us, but that is all.

Where are you?

Are you on the ship? Watching the past fade into the horizon, or are you on the dock, watching the future slip away, feeling safe and secure, but also sad knowing that you refused it?

Are you forever locking yourself into the present, rather than the future?

It is something to think about, contemplate and act upon.

New Meditation for 9/11

I know this will not be a very popular post, but acting properly is rarely the same as being popular – especially on something as delicate as 9/11.

This year let’s begin a new tradition of forgiveness to memorialize the tragedy of 9/11. I am not condoning what was done, nor am I saying we reduce our security one bit. But when you think about it, the path of anger and revenge has not gotten us or the world anywhere.

It has enabled a totalitarian President to gain power, it has sown an aura of protectionism, and has created an environment were we are talking about building walls rather than tearing them down. Do you remember how we all felt when Ronald Reagan asked Gorbachev to tear down his wall? Do you remember how great it was to see the people of Germany reunite through the peaceful power of sledgehammers? That is what we need now more than ever.

Is a mentality of revenge really what you want to teach your children? Is the idea of an eye for an eye really what we want the world to be blinded by?

I am not saying that we just let it go. What I am saying is that we maintain a high level of alert so that our safety remains paramount so that our republic remains intact, but let’s also extend empathy to those who would harm us. Somewhere inside their hearts is a very empty space that is crying out to be heard.

We have tried to shock and awe them into nothing; that didn’t work. We have tried to annihilate them with drone strikes to little or no effect. Isn’t it time we stepped onto a different path? As Einstein once said, and I paraphrase, “the definition of insanity is doing the same thing over and over while expecting a different result.”

Yes, I remember what happened. I saw the first plane flying low over the city. I watched the empty busses driving back because there were no survivors, I stood in line to give blood only to be turned away because none was needed and I watched as the anger and screams for revenge echoed through the city and spread to those beyond our bridges and tunnels.

I lost a friend that day, I have also seen what following the path we took as a nation has done to us as a people and as a country. Hate has not worked. It is time to forgive. Forgive those who attacked us and forgiving ourselves for our response.

Now is the time to open our arms to those who would do us harm with a gesture of warmth and empathy. It is time for us to change the course of the world and try a new path with a new response – that of Love and compassion for a change.

Q+A: What is the simplest and fastest meditation I can do?

Your question is not as simple as you may think. Realize that meditation is a wonderful 2,500 year old practice, but it is 2,500 years old. It was created for a world far simpler than the one you now live in. No matter what style you begin with, you will undoubtedly find you will outgrow it as you advance and begin to search for better, faster, deeper practices; which is as it should be.

Some people practice a lifetime before realizing that every door they open also opens a window as they realize there are ever more doors to explore. When you start with the idea of reducing stress and anxiety you inevitably discover those are surface ripples for the delusions you now take as realities. This is part of the self-realization that anyone who has meditated for any length of time begins to undertand.

If you are serious, begin your journey with a reputable school to learn the basics of breathing, dropping in on your thoughts and letting them go. Those are the three core elements to any style of meditation whether it is Vipassana, Samata, Zazen or some manifestation of them. Just as every school teaches you to not cling to your thoughts, forget about clinging to a single school, as each is woefully out of date for what you are looking for. Recognize the non-attachment they all talk about applies to their own school as well.

I teach people how to recognize the commonalities that is the foundation which connects all forms of mediation together. Learn those three core commonalities and then learn to pick and choose which technique work for you in your life. One technique may be better for stress, another may be better to manifest loving kindness, another still may help you focus on an issue through contemplation.

None are right or wrong, that is for you to decide. Learn to weave them together so that you can create a practice that works for your unique style and life, rather than trying to fit your life into a 2,500 year old practice which, in reality, are the same. You will find it much easier to maintain your practice with less frustration when you do.

Be well and I hope this helps.

Make A Real Impact On The World

Do you want to make a bigger impact on today’s world?

How about on those you love and care for?

There are no shortcuts or easy paths to doing this. But there is a simple strategy if you are serious about being of service to yourself and to those around you. All it requires is that you open your heart and share yourself with those around you.

When I speak of opening your heart I don’t mean just using words like “soulful” or “Zen”, enjoying a “calming breath” or “being authentic”, I mean really bringing those ideas into your life and making them a part of your daily habits. And yes, practices like meditation and yoga are wonderful but if your practice stops when your chime sounds then really, what good is it?

Why leave your all the goodness of your practice on your cushion when you can weave it into every aspect of your life? You can live a life that is true to the person you want to be by finding the virtues and values that are a part of your own simple truth and passing those forward to the people in your life.

It all starts with practicing simplicity. When you get rid of the extraneous garbage that fills your life you will begin to understand what your life is all about. Simplifying does not mean getting rid of everything in y our life or running off to live a monastic life.

Living simply means living in the real world fully aware of what is going on all around you and embracing those things that are real for you. It means staying present to every moment of every day so that you can explore your boundaries and come to know the person you were always meant to be.  The person you are deep down inside.

Until you meet that person you will never be happy with yourself because your actions will never be true to the person you truly are deep down inside of you.

But you already know that.

Being the person you want to be is not impossible. It’s really quite easy. You don’t have to change who you are or what you want in life. You simply need to follow your gut and your heart. You need to be true to yourself, free from all the pressures of modern society and the Jones’, free from that gnawing need to conform and fit in.

Becoming the person you want to be may lead you down an uncomfortable path, but there are no obstacles along that path that you cannot overcome because that person is already within you and always has been. The obstacles you think are out there don’t really exist. They were created by you as you journeyed through life to protect you from those around you.

To find yourself again you simply need to realign your values and virtues with the person who is still there within you.

It’s time to question those habits that you think make you who you are and have always driven you to do what you are doing.

Who knows, you just may discover your true self along the way.

I hope this helps, and click here to learn more through our programs.

Be well, and in the end, it is your life. It’s time to live it your way.

6 Simple Tips For Better Meditation

If you don’t think you can meditate, it is really not difficult to sit and weave your meditation into your life. In fact it is really quite easy.  Just follow these simple tips and don’t forget to smile as you do.

You may even surprise yourself when you realize how easy it is and what a lifesaver it can be in the worst and best of times.

1. Create Your Space:

Try your best to meditate in the same space every time. You don’t need Zen-like images of serenity nor do you need your place to look like a formal Buddhist setting. All you need is for your space to hold your energy. When you site you should sit within yourself. The last thing you need is to carry the baggage that comes with a 1,500 year old lineage.

That lineage is there to teach you the meditation techniques they have refined, that is all. It I up to you to find the ones that work for you so that you can weave them into a tapestry that works for you on your terms. That is what your practice is all about, creating a meditation that works for you in the realities of the contemporary world you live in.

2. Set A Time:

Set a time to meditate. Don’t buy into the whole “I have no time to meditate” excuse. Try earlier if you must or take a shorter shower. Perhaps you can shorten your morning tea ritual, and if that old brain of yours says you can’t possibly meditate without tea, then just tell it yes you can and begin. Remember your rain is not the boss of you, it is simply an organ that processes all the input that comes in through your five senses.

Think of your morning meditation as a game of distractions. Your mind will try to distract you from your daily practice. It will tell you, you can’t possibly meditate without a cup of tea. You can’t possibly sit for thirty minutes with that hair hanging out of place, tickling your forehead.

Well, guess what, you can. Simply scroll through your five senses and settle into the space you are in, right here and right now

3. Dedicate Yourself:

Dedicate yourself to your practice. Dedicate a time and place for your meditation he night before. When you rise in the morning your mind should already know where and when, making it for you to simply follow along. When you first open your eyes put one hand on your stomach and the other on your chest. Feel yourself breathe and remind yourself of your promise to meditate. Even speak the words out loud, “I promised myself I would meditate at 8:00 this morning and I will keep that promise.”

4. No Content, No Contest

Don’t check your social media feeds. Let Facebook, Twitter and Instagram be. Your texts and your emails will be there for you when you are done. Also, don’t look at the TV or check the newspaper. Each will set your brain moving in the opposite direction of your meditation.

5. Meditation Before Contemplation

If you just want to meditate then simply sit and breathe and let go of your thoughts. If your intention is to contemplate a specific issue or aspect of yourself then decide to do so after you meditate. Meditation will clear your mind and provide you with a clean slate upon which to contemplate whatever issues are rumbling through your head.

If you are going to contemplate, make it personal, keep it from being abstract, create a mission statement up front if that will help you keep your focus like I want to improve my relationship, or I want to improve myself, or I want to improve my apartment. It’s all fair game but by making it personal you will stay on that topic whenever you veer from your path. Repeat your statement when you feel yourself losing your direction.

6. Live Your Meditation

When you finish your meditation don’t just leave your stillness behind. Take it with you. Begin to weave what you need from your practice into your day. When you read your emails and recognize your stress rising from that panicked email your boss just sent, simply breathe as you contemplate each step required to complete their assignment. Break it down into manageable steps and then think through each one.

Remember the old adage about how to eat an elephant?

The answer is simple, bite by bite.

Click here to learn  more about how I can help you create a deeper, richer, more relevant meditation that you can bring into your life today and everyday.

Be well and I hope this helps.

Eliminate your mind chatter

You don’t have to open your head to clear your mind.

Mind chatter. What’s it there for and what can you do about it?

The key to getting rid of your mind chatter is to learn to be okay with it. “Mind Chatter” is simply the thoughts that your mind “thinks” are relevant. Those are the thoughts your brain creates every moment of every day. It is simply what your brain does and there is no way to shut them off. So learn to be okay with them rather than obsessing on them.

Researchers estimate we have about 50,000 to 70,000 thoughts every day, which is about 3,000 thoughts an hour. If you are struggling to stop those thoughts from coming arising – you simply can’t. Your brain was designed to think about options to all the what if scenarios in order to keep you alive.

The issue is that not all those thoughts are relevant to the 21st century world you now live in. Instead of getting caught up in them, learn to smile and to thank your brain for doing what it was created to do so well. Learn to accept each thought as you assess them. Ask your mind if this is a thought that is really relevant for what you are doing right now, in the moment you are in. If so, then you may want to contemplate that thought and follow it to wherever it may lead. If not, then let it go.

I spent many months in a hospital bed recovering from 9 different brain surgeries. There was absolutely nothing to do, so I learned to enjoy what my brain produced as a way to entertain myself. Sometimes I would follow the thoughts and allow myself to go along for the ride. At other times I would let them go so that I could be alone with myself, focus on my rehabilitation, or to relax into my pain and enjoy the experience of being right where I was in that moment.

If you are overwhelmed by your thoughts use your 5 senses to pause your brain by bringing it into the physical world that is all around you. Look around and ask yourself what you see. Start from the furthest point in your field of vision and work back to where you are. Next, ask yourself what you hear in the distance and then move inward as well. Smell, touch, taste – they all work as a wonderful distraction to refocus your brain and mind on the present moment of your reality.

To schedule a personal coaching session or to learn more help online or off visit us here

Always remember that life is a game of distractions. Your brain distracts you mentally with the thoughts it creates. But you can distract it with your reality through your five senses to return yourself to the real world around you.

Let me know of your experiences with this and if it helps you.

Bring Your Practice Home

It doesn’t matter if your practice is yoga or going to the gym, hiking in nature or a simple meditation, you need to learn to bring the best of your practice into the rest of your life throughout your day.

We call it a practice for a reason, because that is what you are doing for every moment throughout the rest of your life.

Your practice should be about more than just about finding an escape that works for you, it’s about weaving that one transcendent element of your workout, run, asana, or breath into the rest of your life no matter where you are. If you can do this you can create a new life for yourself on every level without squandering a moment.

Life is far too precious to segment it into work and workouts, living and escaping. It’s about creating a full life that enriches your work and play as if they were one; because they are you know, or at least they should be.

Think of the time you spend in your escape as training for the rest of your life. Find that moment that represents the best of you in your practice then learn to weave that moment throughout the rest of your life. Give yourself permission to enjoy the rush of energy and the release of tension no matter where you are. When you do, you will learn to fully enjoy your life on every level no matter where you are or what you are doing. Don’t leave that feeling behind.
Take it with you!!!

Start on the physical level. The moment you feel that rush, make a note of what you are doing. Is your breathing deep and regular? Is your core tight? Tune into your thoughts and explore the spiritual side of your life for a moment. If your practice is lifting weights, is your focus on anywhere else but on raising the weight from its cradle?

If its yoga, is your mind on that point where your body and spirit come together as you deepen your pose? If running or hiking is your thing are you anywhere but that point where you disappear into the path ahead of you and your breath within you.

The next time you find yourself lost in your special place take note of what’s going on when you lose yourself to yourself. Does your breathing disappear as your focus settles onto a single action? Do the distractions in your thoughts clear like a fog to reveal the space right there in front of you?

Don’t leave that healthy glow at your place of practice. Bring it with you into your world so that you can change your world no matter what is thrown your way.

The next time you get thrown off your game, remember to breathe like you were doing the moment you became lost in your workout.  Focus your mind on a point in front of you like you did in your practice. Allow everything else to fade into the background as you become fully present in the here and now.

This is attainment.

This is life.

This is living your life on your terms and in a way that is true to your authentic self.

Be well, I hope this helps, and in the end it is your life. It’s time to live it your way.


Bake Shop

Mrs. Warren’s (& Ms. Fonda’s) Adapted Curriculum class at LCES has a Bake Shop once weekly. The students take orders from the teachers, tally the orders and decide how many of each kind of muffin to bake on Friday. The students practice life skills, like following directions and math and reading each week as they fill the orders. They also decide what supplies they will need and purchase them if they are out in the community on a CBI trip.

The students look forward to this job each week with much anticipation as they graph the order to see which flavor will be the favorite of the week. So, if you’re hungry one Friday morning, come by LCES and pick up a muffin from the Superheroes Bake Shop.


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