By Gary Scott
Dusk fought a horizon of darkening finery in oranges and gold. Twilight brushed fading light with amber memories on quiet waters below. The patina of eventide’s weariness descended on the day.
This photo taken by our friend Dennis Goff shows the magnificent scenery we saw on that trip.
Our anticipation grew as we approached Ganges Harbour, Salt Spring Island, British Columbia, Canada, just as the sun slipped beneath the sea. The pilot had pushed the little float plane high, despite its full load and awkward pontoons, so we could see a wider spread of the spectacular sunset below. Golden light muted the darkening Pacific islands. Then we descended with the sun onto a sheltered bay. My wife Merri and I were taking this trip to be treated by and to learn from Dr. Ram Pandey. He is a master of deep healing routines called Kayakalpa.
When we learn from such masters or take treatments, we observe closely.
Often this brings understanding of more than what is being said or done. We try to connect dots with knowledge that has been given by other masters we have met. This is our way of seeking truth and this is how we stumbled across the secret of key muscles that we share here.
One practice that permeates every healing ritual we have enjoyed, studied or heard is purification. We have visited and studied many, Andeans, Amazonians, Tibetans, Indians, Mayans, Sufis and found that all have one form of internal cleansing or another. Kayakalpa is one of the best and deepest cleansings we have experienced and our goal on the trip to Salt Springs was to be cleansed for rejuvination.
However we gained more. Dr. Pandey’s introduction of three exercises for retaining energy and vigor was the first of seven coincidences that has improved our health for more than a decade. Just recently we discovered (and share here) why.
The three exercises taught by Dr. Pandey stimulated key muscles in the buttocks, abdomen, chest and mouth. We did not know then, that this is a foundation for weight loss. This report outlines how we discovered this.
Nor did we know that a coincidence would occur while staying at Salt Springs (it took us more than ten years to discover this fact). This first coincidence occurred when we stumbled across a book in a Salt Springs health food store. That book, The Secret of the Ring Muscles by Paula Garbourg was the second coincidence that began a series of crossroads.
We unknowingly picked up a simple, easy to use philosopher’s stone that would lead to better health. I did not know it then because I did not read that ring muscle book until a decade later.
We spent over a month living with Dr. Pandey. Then catch-up work buried us.
The book on ring muscles was quietly slipped unread on the bookshelf and forgotten. The importance of what we learned with Dr Pandey did not arise until later. Merri and I found ourselves living high in the Andes with a Shaman, his wife and apprentices. More coincidences occurred.
I took books to study in the mountains. One was The Book of Internal Exercises by Stephen T. Chang. I began to read this book as I joined with the shaman and his apprentices in their daily routine.
The book introduced three exercises called the The Deer, The Crane and The Turtle. I still was not connecting dots when I read the excerpts in this book.
The book explained how these exercise form a foundation of Internal Energising Exercises. They make a wonderful healing system, are easily performed, and require no strenuous activity and do not require a great deal of time. One is a really simple, two minute weight loss exercise that we’ll get to in a minute.
The book says: “We receive much of the energy we need from the food we eat and the air we breath. However the body much like an high performance automobile must be finely tuned if it is to run properly and attain maximum efficiency.
“Through the centuries the seven glands within the body have been understood to be energy centers, responsible for regulating the efficient flow of energy. These seven glands in ascending order are the sexual glands, adrenals, pancreas, thymus, thyroid, pituitary and pineal.
Chang’s book outlined how the seven glands are connected and said that well-being comes when each is energized and exchanging energy with the others in a balanced way.
Part of the exercises are to simply tighten the buttocks and anal sphincter muscles, exactly as Dr. Pandy had taught!
Reading about these exercises rang a familiar bell. Buttocks, abdomen, chest and neck. More dots I was still far from connecting. The power of what I was reading, seeing and living would come later.
While in the Andes we lived in the shamanic way. Rising at 4:30 to start a busy day. First we began with prayers, then gentle and finally vigorous exercise. This part of the routine ended with a cold shower. The air and icy water at the seven thousand foot altitude were a brisk wakeup! Then we prayed again, ate breakfast, studied and worked until lunch. Again prayed, ate, studied. Then we prayed again, worked till dinner, prayed once more, ate dinner, had some social time and at a very early hour (8 to 8:30) prayed once more and went to bed.
This coincidence came through observations of the shamanic prayer and eating routines. Many Andean prayers are performed in an exercising position, most aimed at unlocking energy in butt and abdomen. Plus the shaman’s wife gave lessons on how to eat. She never said a word, but chewed and chewed…in long, deep chewing motions. We thought they were trying to show us how to slow down chewing. I now, ten years later, know better!
Another book I read while living with the Shamans was Breathe! You are Alive! By Thich Nhat Hanh. This book explains a Buddhist teaching called a sutta or sutra. This particular sutra teaches 16 exercises, but it was the first three of them that began to help me see the coincidences that had been taking place.
These three exercises were described in terms of breath. The sutra read:
“Breathing in, I know I am breathing in. Breathing out I know I am breathing out. Breathing in a long breath, I know I am breathing in a long breath. Breathing out I know I am breathing out a long breath. Breathing in a short breath, I know I am breathing in a short breath.”
Here were words from another master telling us how to be happy and healthy.
These words seemed far removed from Dr, Pandey’s lessons and the shamanic rites Merri and I had lived and observed, until I noticed something in these breaths. When I breathed the regular breath I could feel it stimulate the neck and butt. The long breath stretched the abdomen. That short breath seemed to work high in the chest.
A glimmering began to rise. A flickering light, “Neck, butt, abdomen and chest,” I thought. Yet the picture was still murky and undefined. I had not yet read Paula Garbourg’s ring muscle book.
During our stay with the Shaman we took many trips, usually on Saturday the Andean day of rest. One such outing ended in Chordaleg, a small village, high in the Andes. While there he bought a wooden carving depicting an Incan Royal in a kneeling position. The figure’s front knee was bent forward and the back knee was bent to reach the heel of the front foot.
The shaman gave me a carving to illustrate a fascinating tale about how the Spanish abolished the traditional Andean teachings and made them illegal. The Shaman then explained how funny this was because at the same time the Spanish museums worked hard to preserve Incan artifacts such as this carving. “This is how we pass on the knowledge,” the shaman explained. “This figure shows one of our most important exercises called the Llama Walk”. He then went on to teach me this exercise. You take a step and as you bend your knee forward bring your other knee forward toward your heel.
I misplaced that carving but remembered the point and the exercise.
This is an impressive exercise that stretches the inner leg muscles and strengthens the upper leg. Another dot was added. I was using these techniques. My health improved enormously. My weight dropped, yet I still had not filled in the lines. I did not understand why my weight and health remained in good order while so many others my age suffered from chronic obesity and poor health.
Years passed and still I did not catch on, though slowly all these ideas were coming together. The pace of understanding accelerated a couple of years ago when I was honored with an invitation to join an ancient order, The Knights Hospitaler, commonly known as the Knights of Malta. Beatitudes of this organization are:
To have spiritual joy, To live without malice, to humble thyself to those who injure thee, to love justice, to be merciful, to be sincere and to be pure of heart. However there was nothing in the written doctrines concerning physical fitness or good health.
As I became increasingly involved with the Knights I learned that a great deal of knowledge about how to lead a correct life is passed on in pictorial form.
Often the illustrations in illustrated manuscripts are as important as the text.
Regretfully a lot of the meaning behind pictures has been forgotten. Few know what to look for. I was surprised while preparing stationary to see an illustration of a knight in what appears to be a kneeling position of reverence. This knight is doing the Llama Walk!
This accelerated my understanding. Many ancients from many different places tell us to exercise our neck, abdomen, chest and butt. One more event was required though, to connect all these dots.
Then one day as I strolled with a group of delegates at the Otavalo market, I found the figurine again so I can share these thousand year old symbols of the Knights Hospitaler and seemingly unconnected Inca figurine at the same time.
The revelation finally came in the way so many important things do, through a totally mundane act. Merri and I conduct Wellness Weekends at our Blue Ridge Farm. These events are get-togethers where we share ideas about how to live better and immerse ourselves in what we learn. Days begin with country walks and gentle exercise. We share how to prepare delicious organic food and live as the shamans, masters and healers who have taught us.
Before each course I prepare, thinking about new ideas to share. This preparation began the seventh coincidence. I was standing barefoot in our office, searching through our book shelves to stimulate ideas. The unopened and ten year unread copy of the book, The Secret of the Ring Muscles by Paula Garbourg fell from the shelf onto my foot.
The Secret of the Ring Muscles, Healing Yourself through Sphincter Exercise.
After immigrating from Germany to Israel in 1936, Paula Garbourg contracted a serious debilitating disease. Four physicians said she would spend the rest of her life in a wheelchair. Unwilling to accept this Paula drew on her early training in opera and ballet dancing, and began a rigorous, physical experiment trying to find a cure for her condition. She developed a set of exercises based on relationships between muscles and organs and recovered. This led to physical therapy of ring muscles. These exercises have been recognized to help almost any common ailment, Asthma, Arthritis, Backache, Headache, Depression, or any other ailment for over 50 years by Israel’s HMO’s and insurance companies.
Pain sat me down. Ouch! The book lay before me, open at page eight. I picked it up and read: Sphincters are ring-shaped muscles that surround the various orifices of the body both internal and external. They include the muscles around the eyes, the nostrils, the mouth, the anus, the urethra and the genitals. In a healthy body, all the sphincters work together, contracting and relaxing simultaneously.
As they do so, they activate the respiratory system, the gastrointestinal system, the circulatory system, the lymphatic system, the musculoskeletal system and the urogenital system. In fact the ring muscles are ultimately responsible for putting all the other muscles and all the organs of the body to work.”
The seven coincidences came crashing together. Dr. Pandey’s exercises, Stephen Chang’s explanation of the Deer, Crane and Turtle, the shamanic positions and the chewing lessons, Thich Nhat Hanh’s book on breath and the Knight’s kneeling position were all tied to the ring muscles!
This explained why exercising the lower muscles was so important to our balance and health.
But how did this tie to exercising the lungs and the neck, I wondered? I did not have to read far to find out. Page twelve explains the connection when it says: The functioning of the sphincters is closely linked to the functioning of other bodily structures. Two of the most important of these are the diaphragms and loredoses (the inward curvature of the spine at the lower back and neck). Through these structures the ring muscles affect the health of the entire body; conversely the health and proper functioning of these structures also affects the coordinated activity of the sphincters. All the diaphragms should work in unison with the opening and closing of the sphincters. Lordoses affect and in turn are affected by conditions elsewhere in the body, especially the sphincter muscles.
Bam! There it was. The connection, between the butt, abdomen, chest and neck. Opening pathways in these areas exercises the sphincters in the abdomen, chest and neck. When you exercise sphincters, health and energy miracles can occur!
The purpose of this report is not to sell you on sphincter exercises or health system. In fact its aim is not to sell you on anything. There are only two simple goals.
First this report introduces the idea that ring muscles may be important to health. Pursue this idea only if you desire.
Garbourg’s book says that sphincter exercises can reduce or even eliminate asthma, bed-wetting, childbirth, menstruation, nursing, depression, developmental disabilities, flat feet, hemorrhoids, prolapse of the uterus, tremors, varicose veins, nervous tics, excessive sweating and even more.
These exercises can even help stop smoking, Garbourg states. The oral sphincters of smokers are usually slack. To compensate for adequate muscle tone, the smoker puts a cigarette his or her mouth and the lips close around it and contract. This contraction of the lips increases the smokers ability to concentrate. He or she is able to think more clearly and work better because the oral sphincter is making all the other sphincters work.
If you have any of these problems, then this knowledge may help. The contacts section of this report shows how to get more information.
The report’s second goal is to show how one enormously simple exercise can help more than half of the modern world. We have a common problem, obesity.
Garbourg’s book shows on page 41 one simple exercise for better digestion and weight control. This is so simple yet so powerful because it only has to do with the way you chew. Here is what she says:
Chewing should be done with the lips closed, but with the oral cavity open as wide as possible. When chewing is done correctly the lower sphincters and intestines can be felt working in rhythm and causing the abdomen to contract.
There you have it, exercise of the neck, chest, abdomen, all the way down to the butt, just by chewing differently.
The book also says: If you open your jaw widely enough while chewing, there is no need to chew your food a great deal before swallowing it.
It also says it is important to chew on both sides of the mouth. Overeating is a very common problem today and this is fundamentally a result of poor muscle tone of the oral sphincter.
The book explains that when our sphincter muscles are out of balance the body tries to restore them by chewing. Thus what seems to be the bodies craving for food can be the body’s craving for proper exercise of the sphincters.
Garborg explains: “With proper exercise the sphincters return to normal operation and there is no longer a demand for more food than the body needs.
It is possible to eat enough without the fear of getting fat. All you have to do is to make sure to open your jaws widely enough with each chew to bring all the sphincters muscles into action. This will reduce your body’s craving to eat and will also enable your body to burn up more calories more efficiently.
Can weight control be as simple as just chewing food in a slightly different way? This has definitely helped me. Upon using the technique described in Garbourg’s book, my weight dropped and I have been able to reduce the amount of discipline required to not snack in mornings and afternoons. More important I feel better, more relaxed and at ease.
Will this technique work for you? I do not know, but it might and what does it cost to try?
We are all different. Your weight challenges may be created by different imbalances than mine. However you have little to lose by finding out? The knowledge here has been given free. No extra time, no special uniform, no extra space, place, coach or expense of any kind is required to see.
My experience is that proper exercise of sphincter muscles brings profound improvements in one’s heath, well being and energy. I feel blessed that seven coincidences helped me discover this fact. I had to travel the world and spend years to gain these techniques that improve my health.
All you have to do is chew!
Tip #2: Two Minute Weight Loss Massage
The second weight loss tip reinforces the chew routine and comes from Dr. Stephen Chang’s book and is as simple and easy as the chewing plus it is harmless to try and doesn’t cost anything.
This is a weight loss massage that only takes a couple of minutes a day ideally, once early in the morning before eating and then at night before sleeping.
This massage improves the sluggish digestive system so you can better nutrition from less food and feel less hunger.
Massaging the stomach:
* Stimulates the abdominal organs.
* Regulates digestion.
* Prevents constipation.
* Improves blood circulation in the abdominal area.
* Cures indigestion, nausea, diarrhea and vomiting.
Here is the massage details.
1. Lie on your back..
2. Rub your hands together until they are warm.
3. Place your right hand on your belly button and rub gently in circular clockwise motion enlarging the circle gradually.
4. Visualize warmth flowing from your hand into the abdominal area.
5. Continue for 2 minutes.
When You Should Not do this massage:
* If Pregnant.
* If you have an inflamed uterus, bladder, ovaries and fallopian tubes.
* After a heavy meal.
* If you have Hypertension gall bladder, kidney or bladder stones, hernias, internal bleeding or ulcers.
Tip #3: Weight Loss Music.
We discovered this third tip when we began Super Thinking plus Spanish courses that use Baroque music to help the delegates become smarter so they absorb, retain and recall the education more effectively.
The course does this through the power of music… a power we all already have within. Let’s see some examples.
Meet Jim Reed.
Jim is a retired airline pilot who moved to Ecuador a year ago and lived in our Casa Blanca condos for a year. He has become an Ecuador resident and built a house. I interviewed him on one of our trips to Cotacachi.
Like so many others I have spoken with who have attended our Super Thinking + Spanish course… he claims to be much happier… more relaxed and has become healthier, shedding medication and weight.
Jim lost 55 pounds in the last year and, as reported by so many… without trying… without eating less… without any feeling of deprivation.
This is one of many weight loss reports we have heard from delegates after they learned to listen to Baroque music before and during meals.
How does this work?
I have not found any complete study on the relation to music and weight loss, but there is plenty of evidence that music is one way to attain a state of relaxed concentration.
Here is my theory on how being relaxed helps balance food cravings.
The body wants badly to be relaxed as this is a normal healthy balanced state. If tense… one way the human system seeks to shed the tension is by saturating the brain with sugar to release dopomine.
Scientific studies have shown that excessive sugar intake sensitizes certain brain receptors much like some drugs of abuse.
A study published at www.nature.com entitled “Anatomically distinct dopamine release during anticipation and experience of peak emotion to music” gives us a clue and says: Music, an abstract stimulus, can arouse feelings of euphoria and craving, similar to tangible rewards that involve the striatal dopaminergic system. Using the neurochemical specificity of [11C]raclopride positron emission tomography scanning, combined with psychophysiological measures of autonomic nervous system activity, we found endogenous dopamine release in the striatum at peak emotional arousal during music listening.
Another study comparing the benefits of meditation and Baroque Music can help us see how to attain the state of relaxed concentration. This study compares Transcendental Meditation. Since TM is the most documented form of meditation worldwide, it lends itself to a comparison with Super Thinking.
Below, we can see the physiological changes during sessions of listening to certain types of music as compared to TM Meditation.
|Super Thinking Concert||Meditation (TM)|
|Slow Baroque Music during Intense Mental Activity||Reciting a Mantra|
|Alpha brain waves Increase by
an average 6%.
|Alpha brain waves increase.|
|Beta Brain Waves Decrease by
an average 6%.
|Theta Brain Waves unchanged.||Some increase in Theta.|
|Pulse slows down by an average a mean decrease of 5 beats per minute.||Decreases significantly with 5 beats per minute.|
|Blood pressure drops slightly.||Tendency to decrease.|
|Awareness becomes relaxed concentration.||Restful alertness.|
Meditation creates a state of “Restful Alertness”…. which is great for tuning into deeper levels of intelligence.
Music, however, creates “Relaxed Concentration” the state one wants to attain.
Merri and I listen to 60 beat per second classical music… recommended by Dr.Georgi Lozanov, the great Bulgarian educator, as we work and before, during and after meals. This baroque music and its beat helps put us in a more relaxed state where we eat more slowly, are more aware of our food and enjoy the process more. Here are a few typical selections of music:
Relaxing Baroque music such as Handel’s Water Music. (Click to listen)
Calming music again such as Corelli’s Concerti Grossi, Op. 6, Violin and Orchestra in No. 2, 8, 5, 9. or J.S. Bach’s Fantasy in C Minor and Trio in D minor or Vivaldi’s Five Concertos for Flute and Chamber Orchestra. (Click to listen)
This process tunes our minds into nature’s deeper wisdom, tunes us into the wisdom of digestion where the noise of the day that can make us nervous is not heard. This creates what seems to be extraordinary calm because it takes us to the deeper more balanced levels of wisdom we all (as creations of nature) possess.
As with the chewing exercise and weight loss massage… there is little or no cost… and no additional time required. Plus listening to this music can cause no harm.
If what we have shared in this report makes sense, I recommend trying this chewing technique. If it improves your life, study more from the contacts below.
At the least you may gain a valuable aid in weight control. Even better, this report may be the first coincidence in your life that leads to a better, healthier life.
Merri and I hope so!
The Book of Internal Exercises, Stephen T. Chang. Great Tao institute. More details are at the website: www.taohealingarts.com/changsbio.html
Born and raised in China, Dr. Chang studyied Taoist medicine from age six. His family has practiced medicine over 400 years. His great-grandfather was a physician to the Emperor of China (Tung Tse) and the first ambassador to the United Kingdom.
Dr. Chang is author of several books translated in over ten languages with over a million copies sold includeing The Great Tao, The Complete System of Self Healing, Internal Exercises, The Integral Management of Tao, Complete Achievement and The Tao of Balanced Diet. His books are used in universities and as hospital texts and he holds degrees in medicine, law and philosophy.
He is honorable professor at University of Beijing, China, Ai Ji University, Japan, Oslo University, Norway and has lectured at University Of California, Berkeley, Stanford University, The Chinese Medical Assoc., London and many others.
Breath! You are Alive, Suttra on the Full Awareness of Breathing. Thich Nhat Hanh. More details are at the website Website: www.deerparkmonastery.org
Thich Nhat Hanh is a Vietnamese Buddhist monk whose tireless efforts for reconciliation between North and South Vietnam moved Martin Luther King, Jr. to nominate him for the Nobel Peace Prize.
Regain That Old FeelingYou can regain that old feeling because there is enormous power in missions.
A majority of our readers are Boomers and at age 50 above so I was captivated by the idea of a book on how to make the years after age fifty the best year yet. I felt very privileged that Bob asked my to co-write a book about the power of missions and how they can make your life better, fuller and more abundant at any age, but especially after 50.
We did it. For the past year we have enjoyed this labor of love and have written “Mastery, A Mission Plan for Reclaiming a Life of Purpose, Fitness, and Achievement”.
This book offers Bob’s and my best ideas on how to lead a meaningful life, every day regardless of your age.
You know me and to know Bob better I have included a brief video in which Bob is featured. There is food for thought for anyone, at any age in any endeavor in this video!
Click here to see this 2 minute 58 second video that can change your life. Click here https://www.youtube.com/watch?v=fJXJCrGLcS0
Here is the introduction to “Mastery, A Mission Plan for Reclaiming a Life of Purpose, Fitness, and Achievement”.
Something is Missing
You know the feeling. It hits you an hour before dawn. You’re lying awake in the darkness. A nagging uneasiness has settled on you like a fever. You can’t put a name to it or locate the source of the feeling. You only know that something isn’t right.
Something is missing.
Life ought to be sweet. You’re retired. On permanent vacation. Life is supposed to be carefree. And it is, sort of. You can’t help worrying about money. Or, more precisely, running out of money. Two recessions, an imploded real estate market, and a capricious stock market have done a number on your net worth. Your income stream has dwindled.
And your health. . . well, it’s on a par with your contemporaries. Same elevated blood pressure, cholesterol, joint problems. Standard senior stuff. That’s what meds are for, right? It gives you something to talk about at lunch.
You passed on the hardball stuff—running, free weights, singles tennis, high-energy aerobics. Had to preserve the knees, shoulders, heart. A few rounds of golf and a Sunday walk are enough. Granted, that paunch and jowly jaw weren’t in the photo the day you handed in the ID card, peeled your name from the office door, drove out of the parking lot.
You headed into retirement like a stranger into a strange land. The mantra was stay busy. Keep yourself occupied. Take the obligatory cruise, visit the relatives, hit the parks, see the shows, spend time with the grandkids. Your days filled with busyness— errands, social events, yard work, games, lunch with friends, fixing things around the house, checking email, forwarding stuff to friends.
It was a shared joke: Before you retired, how did you ever find time to work?
One day folded into the next, leaving scarcely a trace. Months passed. Years. Time swept around you like the water of a fast-running stream. And sometimes in a reflective moment you wondered:
Where did it go?
What did it mean?
Why do I have this feeling that something is missing?
It’s more than a feeling. The uneasiness you sense is real and justified. Something is missing. You haven’t identified it because it’s an intangible, nearly indefinable part of the life that you left behind. It’s called mission. Without a mission, your energy, brainpower, and creative spirit are being dispersed like chaff in the wind. You are operating on a level far below your optimum plateau.
To have a mission is to have purpose. Direction. A set of goals. Human beings of every age and disposition—civic volunteers, soldiers, greeters, teachers, astronauts, corporate chiefs, caregivers, truck drivers, writers—function at their highest level when they have a mission.
And so will you. With a mission—and a mission plan—you will attain a new level of performance. You will learn new skills, become physically and mentally stronger, perform at a level higher than you ever believed possible. You will become an advanced human being. You will be on the road to Mastery.
That Old Feeling
The road to Mastery is a long and winding route. The path is lined with waypoints, forks, obstacles. Along the way choices must be made, commitments honored, promises kept. Particularly the promises you make to yourself. As you progress on this journey, you will observe changes in yourself. You may discover that you can do things you thought were out of your reach.
These might include:
— recapturing the physical fitness and mental agility you believed were lost forever.
— starting a business that provides a steady income stream and restores your creative spirit.
— becoming fluent in the foreign language you believed only kids could learn.
— recovering muscle mass that you’ve lost as you’ve aged, despite what you’ve been told.
— writing the novel, memoir, or how-to book you’ve secretly dreamed about—and see it published and sold.
— learning to meditate, recharge, and revitalize your brain and body.
— acquiring new skills: photography, computers, martial arts, oil painting, chess, cooking.
— running, riding road bikes, swimming in the ocean, climbing a mountain.
— learning the piano, guitar, saxophone, or any musical instrument you choose.
— reading 1000+ words a minute and retain what you learn.
— memorizing entire pages of text, strings of numbers, lists of names.
And at some point in your journey a realization will strike you. That nagging uneasiness that used to settle over you in the pre-dawn darkness? It’s gone. It’s been replaced by another sensation. One you’d almost forgotten. That old feeling. It’s the feeling from years ago when the world was fresh and nothing seemed beyond your reach. It’s that ready-for-action surge you had when your feet hit the floor in the morning. That kickass feeling when you headed out the door for a five mile run. That heady, take-no-prisoners exultation you sensed when you knew you were going to close the deal before you walked into a meeting. The blissful satisfaction that warmed your tired body when you crossed the finish line of the long race.
You remember it. The feeling of empowerment. Independence. Self-determination. Fulfillment. It’s still there, and you can get it back.
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