<iframe src="https://drive.google.com/file/d/1PmCNTlHjqAgvvlmq-JwOVJJ1DVp1AzB_/preview" width="100%" height="80" allow="autoplay"></iframe> but we're so happy to have you thank you so much i won't take any more of your time i turn the show over to you thank you very much thank you lydia and both geshla and i want to say you do such an amazing job. Yay Lydia. I'm just going to take a little bit of time, five minutes, no more, from Geshe Michael's class and just to thank so many people for everything that they have done to bring this teaching together. Not the least of which is Lydia, but the first person I want to thank just briefly because we're going to really give a big thanks to Geshe Michael at the very end, but without Geshe Michael there would be no teaching, so thank you, Geshe. You're welcome. Hey, Jiggy. And then John Campbell, thank you so much for teaching Sanskrit, and Earl for being there for all of our students for the satsangs and teaching there. Thank you so much, every one of you. And the whole core team, it takes so much to put this together. It was Bob and Lydia and Paola and Earl who spent a lot of time pulling it all together. Thank you very, very much for all of your hard work. And then we have a bunch of teams around the world. It's huge. In Singapore, we have Jenny and the Diamond Wisdom team. Thank you so much, our distributors there. In Russia and Europe, it is Prana Moves with Max and Maria. Thank you, Max and Maria. And then, of course, the Raw Diamonds team. And that's Lisa. And, oh, it's a huge team. It's Jasmine and Lisa and quite a few others. We really want to thank you for pulling it together there in China for us. And then we have so many tech people who helped us out here in the room. It's Tim Lowenhoff. Thank you so much, Tim. We couldn't have done it at this angle without Tim. Thank you. Yeah, Tim. Thank you so much, Tim. yay yes anybody who wants to just shout out just do it um we also have um thank you tim thank you everyone yay nikita and mancho thank you they were doing tech abroad which is wonderful not to mention lydia doing tech everybody on the core team does many many things we have bob who who flew out here to do the marketing paola who does all of the marketing the instagram and andriana who works with her thank you it's so nice to get a chance to say thank you to you guys uh also we have all of our translators the people on the spanish team i don't even know if i can name all of you but thank you so much for what you did people on the russia team for translating thank you people from China thank you so much for all of the translations and I think Singapore had their own translators as well thank you for that it's so wonderful to be able to give these teachings to so many people uh here in the room I gotta thank Christina Cassidy for for making sure and Jigme for driving him every morning let's see all the websites stop there's just it goes on and on and on but before I um just one more shout out to Bob and the core team for running the satsangs for keeping the volunteers together and all of the volunteers I think there's like 50 of them I looked online and I saw they already started to break down our our videos for my breakdown study breakdown star. Anyway, it's really awesome. Thank you all you volunteers out there for YSI. Everybody who taught meditation and everybody who taught yoga. I cannot thank you enough. It's a huge effort to put something like this together. And it's our first time. And it felt like we'd done it many, many, many times. Thank you for that. So we have an announcement to make. And the first announcement is who won and how much they paid for the calligraphy. So the winners of the calligraphy, Tim has a couple of slides he's going to put up for us. There, you can see there are 119 names. A group came together for Raw Diamonds to bid on this. And they put together $32,000. Wow. Thank you, Rob Evans. There are the names. Thank you, Tim, for going through them. Do we have all three slides of all the names? Thank you. Yay. Thank you so much. You can see? Can you see? Yeah. Scooted towards Geshe-la. What? Yeah. I'm there. Again. Thank you. All right. And then we have one more short, short announcement. For this, I'm going to need help from Tim. Because this, what we want to announce is a congratulations. For all of us, it's always wonderful to congratulate people who planted the seeds to find a partner. The reason why Tim is going to announce it is because he's coming over. Oh, he's coming. He's coming. All right. He's coming. He's going to announce it because this beautiful couple. Sorry, Sheila. Let's sit on you. This beautiful couple. All right, Mark. There they are. So this couple met in 2019 in Bali. Yay. They planted each other. They planted each other, yes. And they met there, and they're getting married on June 6th. And they're with our group in Raw Diamond, who has helped facilitate much of our programming here at YSI. Yes, they're amazing. They're really wonderful volunteers. Yes. Core, basically very much part of the core over there. So thank you so much. Thanks, Tim, for congratulating them. Yes. And thanks for coming. OK. And now it's time for class. Yay! Thanks, Gashel. Thank you. I think we should give Connie a hand for running the whole thing. Yay! Hey, Jenny Wong, I have an idea. You asked me about this book. Yes. So this book is almost finished, so we're going to print some new ones. Wow. Fundraiser, I have a proposal for you and Dora and you other Singaporeans. I propose I will do a three-day teaching about this book, okay? So cool. Singapore has to organize it, okay? Yes, yes, correct. We'll talk on the phone with Jigme and me, okay? We have to decide a day. This is an extraordinary book about the history of the greatest teacher ever and it took me I don't know 15 years to write it wow it's it's a about a a series of rare paintings so anyway oh sorry here's a typical page wow anyway we're reprinting it and I thought let's do it in Singapore let's do some online event three talks okay thank you okay all right and we'll use it for fundraising for YSI share okay or somebody's okay okay let's get started we finally reached the verse in the yoga sutra which is about yoga yay so this is the probably the most famous verse for for yoga studios and you hear it quoted a lot and there's very very uh few there's only like a verse and a half which talks about yoga asana the exercises of yoga so this morning we finally reached the the part that talks about asana the exercises okay physical exercises and it says uh say stira sukham asanam that's it okay you could possibly leave it at that uh stira sukham asanam and um there's a lot of opinions about this line it's only three words and uh some some want to say stiram chasukam asanam okay john stiram chasukam asanam some people want to read it like that which means uh yeah and which means your your asana poses should be uh stable and comfortable or something like that okay and you can read it that way uh you know you can read the compound that way it it if it were meant that way i i would guess it might have been styram chasukam something like that or styram sukham but it's not it's styro sukha styro sukham which means a different kind of compound which means the sukha should be styro okay which means uh rather than meaning stable and comfortable. It means stable, lowly comfortable. It should be. Okay. How did he translate it? Yeah, a feeling of well-being which stays with you. Stira means steady, and sukha means well-being, a feeling of well-being. So that's the definition of good asana. If you're doing good asana, it should result in a feeling of sukha or well-being which stays with you. And that's pretty much his treatment of asana. Then he adds another line, and he says, Prayadna shaitilya ananta samapati pyam. Okay, say prayadna shaitilya. Okay, so we got to talk about that. uh prayatna has that root uh yam in it right which means what yep effort make effort right we had it uh where did we have it uh yeah the yama and to make effort to try to reach something right in that okay so prayatna means to make effort shaitilya means uh hlpa in tibetan which means take it easy, relax. Okay. So the, the contrast between Prayadna and Shaitilya is very common. Okay. In the ancient literature. Okay. And it means, say Tim, Tim, yeah. And it's just that concept. Tim means to focus, and it can mean to tighten a guitar string and then hla means relax and it can mean to loosen a guitar string so and remba means try to hit a middle a middle way okay don't don't make the guitar string too tight because the note will get sharp and don't make the guitar string too loose because then it will go flat and the same with your practice okay the same with your practice okay don't don't try too hard uh that's that's gonna be prayatna and then don't lax off too much because that's shaitilia and we're trying to hit uh remba remba means a nice balance between the two okay prayatna and shaitilya so you can read it with the the asana or you can read it with the next the next words which is samapati say samapati and samapati nyomjuk means keep a balance strike a balance in your meditation and it's the it's one of the sanskrit words for meditation it means striking a balance nyomjuk the word samapati means strike a balance between what now you guys know agitation and dullness yeah i like to call it getting sleepy and i don't know it's the opposite getting to getting to hyper hyper and sleepy okay i like to say when i teach it okay you guys can think about it but a lot of the ancient words for meditation are words for balance between two extremes and here he says prayatna and shaitilya you can get the string too tight or you can skip the string too loose and I like to uh for me it always comes to uh picturing a hamburger during your meditation okay like okay and I'm gonna explain don't worry uh it's like when you're meditating and you start thinking about a hamburger you know we don't need hamburgers but let's say it's a veggie burger okay uh so when you're meditating as you three-year retreatants know how many we have in here one two three ellie did a year something how many years so i don't know there's about there's over 10 years of deep retreat in this room and i think you know uh one of the most common uh obstacles to meditation is lunch because you start thinking about lunch and i don't care how deep is your meditation normally you're meditating in the morning very often and the next thing you have to do is eat lunch so lunch tends to come up okay and that's that's kind of prayatna that's that means your mind is too wound up okay you start thinking about lunch okay you start getting distracted. Okay. And chingwa means what? Gupa. Gupa means agitated. The mind gets agitated. For $50, what's mirga? $50 question. Come on, you guys. Mirga. Mirga. It's the Tibetan word for a gorilla or... orangutan wait if he said monkey he doesn't get it so 25 dollars yeah maybe maybe can timo is tim was no but anyway it can mean anyway wild wild man so good means uh wild and and i'm going to take it back to the hamburger so when you're when you're distracted in your meditation that could be a hamburger right now how can a hamburger cause the opposite extreme huh yeah how you eat it and you get dull okay try you know try meditating after you eat a meal it's hopeless it's totally hopeless you might as well just go to bed you know why are we talking about dag deshala he's defining asana in those terms don't get it too tight and don't get it too loose okay it's similar to samapati he and then in the next breath he says samapati now there's nothing between asana and what's the next anga yeah pranayama okay there's nothing there is no meditation between asana and pranayama in this presentation there shouldn't be right so he's either talking about uh asana or he's talking about breathing practice and i would say he's talking about asana he's still talking about asana and he's saying get it right you know don't be too tense and don't be too loose okay get it keep keep a nice remba remba means keep a nice balance during your asana you know don't get all uptight and competitive right with the people around you which is very very common in a yoga studio the first thing i do in a yoga studio is make sure there's nobody who can do a headstand like me and uh yeah no i mean that's right that's what we do so don't get all tight and start competing with everybody and don't get all loose and ignore the teacher and don't you know when they ask you to do something you don't like then just ignore it pretend you didn't hear it uh damn that you were supposed to hold this pose you know go get a glass of water so okay so the asana practice should be remba not too tight not too tense not too competitive and then not too loose to where you're just there's no discipline in the practice and if you keep that up that balance samapati then you'll reach which is what a feeling of well-being which stays with you okay a feeling of well-being which stays with you and that's pretty much his presentation of asana okay that's pretty much i mean i don't know i had a i had a somebody came to work at my house last night in the garden a young person and they found out they had an interest in the yoga sutra and they and i then i realized they had never read it because uh they thought it was about asana and they thought it was about exercise and it's not okay there's just this one line okay or this one and a half lines about asana so basically you should do physical practice every day it has a profound effect those of you i think john brady people who've been doing how many years you've been doing asana i don't know 25 28 28 years so i've been doing it like 20 22 years and it doesn't bring stiura sukkah you do get a feeling of physical and mental well-being which is stable stira it stays with you okay so it's talking about regular practice where you don't try too hard try real hard and then quit and where you're not lazy and that can also apply to doing a daily practice and and i i had a great teacher david life great great uh yoga practitioner and sharon gannon his wife and we discussed uh how many days off can i take every week you know and and and they he's a super yogi she's a super yogi they're unbelievable and uh they said like five days is okay take a day off take two days off it's okay and I said why you need a rest he said no you get hungry for asana uh if you deny yourself asana you'll get hungry for it then you'll come back to it with a more relish you know that you get to come back to it so they they encouraged me to to take a day or two off every week don't don't do seven days a week give your body also some time to to us I personally like yesterday I went for a instead of doing asana you go for a hike for an hour an hour and a half and it you you you mix it up okay i had a good teacher who uh david swenson and his brother who's little known but who's a great great yoga practitioner and he he encouraged us to uh to do other kinds of physical activity like swimming or walk long walks or you know that it's it's good to get out of off the mat and mix some aerobic and some strength so I had another yoga teacher who did some weight training during the yoga or ballet so I and I think that's very powerful i i think just doing yoga asana all the time it's somehow restricting it's even restricted that you're on one meter of space you know and uh personally i i like that advice and it's been very helpful for me so i might uh take a day off and go for a long hike like tim does or I might do some ballet, do some motion, do some dance or something, or weight training, do some weights. And I think it all makes the yoga more tasty to me. So you might want to try that. There's not much aerobic in many styles of yoga. There is in Ashtanga, but not in many styles. All right. So that's and the goal here. We we're starting to talk about Lung Sem Jupa Chippa. Okay, this is Lung Sem Jupa Chippa. The first word here under this hand means loom, means prana. Sem in the middle under my chin means mind. And then jukpa, yay, means they ride. Chik means they ride together. They ride in tandem, okay? So we're starting to get the feeling of yoga as a combination of physical activity and meditation. And here in the two lines about asana practice, we get meditation mentioned with asana practice. So it's even just the asana practice is mental and physical. And prana is the connection between the inner and outer. So there's two phrases I'd like you to learn. Say lungsem. Jupa Jupa, okay. The prana and the thoughts riding in tandem, okay. If your prana is flowing well, your mental processes are more smooth. And if your mental processes are more smooth, then your prana is riding well. And there's a huge debate in the logic tradition, Pramana, ancient tradition, long, long tradition in India, not just Dharmakirti, like long, long before. And there's an ancient debate, you know, is the mind connected to the body? And the proof in those ancient texts, especially Dharmakirti, Pramana, Vartika, right? The proof is very interesting. He says, and I saw it in the diamond business. If you go to work and somebody's nervous all the time, and I can, there was an accountant, an assistant accountant in our finance division. He was just a nervous guy. I don't know. You know, every time he had to, we asked him to hold a check and say he lost it. I mean, he'd get nervous. And then later he had a heart attack. You know, he had a heart attack. And I saw some really powerful people in the diamond business, multi-billionaires, get heart attacks and get strokes. Okay. So obviously sustained stress, like never taking a break, Tim. will will it hurts your body it obviously hurts your body there must be a connection long sim there must be a connection between the physical body and the mental part of you okay so it obviously goes that way if the mind is disturbed constantly if you don't take a rest if you don't take a day off and go to where are you going to oh no you're going to east coast or something yeah i mean a beach in new jersey to call it a beach is kind of a stretch but the first time i went on a beach in new jersey i stepped on a syringe okay I'm just saying yeah okay but you need to take a break okay if you're gonna be a yogi okay Jenny Wong if you're gonna be a yogi okay you gotta take a break Jerome Giovinazzo who's the great manager of the Peachtree Cafe he knows that you gotta take a break sometimes okay why because your sem is connected to your lung okay your mind your chitta is connected to your prana okay does the opposite hold true and the example in the pramana literature is very famous if you put alcohol into your physical body it makes your mind stupid therefore there must be connection okay and it's not a it's not a silly question okay that's is your body connected to your mind is your prana connected to your thought processes and so in the ancient literature they say yeah and the connection goes both ways why if you ingest certain things into your physical body, it makes you stupid or careless, and you do things that you wouldn't do and shouldn't do. And then the opposite is true. If you live under sustained stress, right, Tim, for too long, eventually it will hurt your body. Something will happen to your body. Okay. And so that's Lung Sem Juppa Chi. The other expression I want you to learn, You ready? Chinang tabla svar mbet. Chinang tabla svar mbet. Okay? And that's a famous, famous yogic principle. Okay? That if you're gonna reach happiness and a good life, you must combine the inner and outer methods. Tup means upaya method. Chi, nang, bhagya and ananta, anta-na, inner and outer methods. You must combine them. It means you must do the physical angas of Ashtanga and you must combine it with the spiritual or the mental angas of Ashtanga. The last three are mainly mental okay we're gonna that's the third chapter we'll get there and then the first five are mainly outer okay so so learn those two phrases okay first one is on this paper just learn it okay by the way there's a famous student in this book in fact uh His first meeting with Tsongkhapa is recorded in a painting here named Gendan Dhru. You know, and he, why am I talking about him? He said in his commentary to the Abhidharma, in the opening lines, he says, always learn some Sanskrit. And the students said, oh, you need to speak the ancient language which sings inside your channels, right? He said, yeah, there's that. And he says, there's something else. He said, yeah, you got to impress your students. That's very funny. It's in the introduction to Zabit Dhammikosha. Yeah, there's that. Your inner channels have to sing, but also you have to impress your students. So learn these two, for goodness sake. Lungsem, Jupa Chupa. And then, Chinnang, Tabla, Sor, Mbe. It's important to say the M, it changes the meaning of the word. That's a long story. All right, let's keep going. I am going to finish on time. Maybe not. There's a homework question that says, name the two original purposes of the asanas or the physical practices. And then in parentheses, it says, do not include reduction of your waistline. The homework question, that doesn't count. Okay. So what's the first reason to do asana? Asana. As. Yeah, to be able to sit in meditation for long periods of time. And those of you who did three-year retreat, it's not just a spiritual and mental, you know, horse race. What do you call it? A long race. marathon. It's not just a spiritual and mental marathon. It's a physical marathon. Can you sit for a thousand days for five, six, seven hours a day? And it becomes a physical question of whether your knees can sustain it or your back can sustain it. And it's much more powerful if you can meditate in a full lotus okay much much more powerful and if you can maintain it and that takes a lot of asana practice okay that take or skinny legs and by the way i hate to say it again but god has granted you two or three yoga poses by virtue of your skeleton okay you didn't do anything i can do full lotus from the first day because my legs are so skinny why deshela never wear swimming trunks or shorts because i got accused by my phys ed teacher having spaghetti legs and so you know there's some asanas that will be easy for you jb does these stupid things of his his knees uh which had a problem before now super powerful so he keeps doing these knee things and i'm like that's just you jb so everybody has one or two poses that are really easy for them uh because they got a good skeleton from their mom. And it works like Anatole, okay? It's just a skeleton. I hate to say it. Well, not only. He also works hard. And other people have a different skeleton, and it's easier for them to do other poses. So don't go crazy comparing yourself to other people and cursing because you can't do a pose, a good percentage of it is just the skeleton you were born with. And don't stress about it. You know, David Swenson, the great, great yogi, taught me, as I mentioned, he said, he looked in my eyes and he said, Michael, there's some poses you will never do. And I'm like, ah, thank you for saying that. And thank God bless you for saying that, you know. But there's some poses if you work hard, you could do. And that's another thing. All right. So the first purpose of asana, the original purpose of asana, was to allow you to do long-term retreat without discomfort. You could sit in meditation. And by the way, if you, what do you call that? fidget during meditation, you will never see emptiness directly. Okay. I hate to say it, but it's true. If you fidget, you know, if you cannot sit still for a long period of time, I'd say for an hour, if you cannot sit absolutely still for an hour, you will never see emptiness directly if you want to disqualify yourself never meditate for an hour and then you will never see emptiness direct i don't think it's possible so that means your asana has to be good enough that you can sit in meditation as asana that that you could sit without moving at all like a stone for an hour and i don't tell that to everybody you are teachers i can say it to you and then people tell me oh guess i'm getting old you know i can't my knees won't do that and that's why i say while you're young get it done you know see emptiness while you're young because it's not going to get easier okay later you can do asana but your bones are getting older your ligaments are getting older cartilage is disappearing and that's that's nature of your body so don't delay don't think you're gonna do it later you your body may not cooperate okay so that's the first person of purpose of asana what was the second person purpose of asana is to control the inner winds, okay, the prana, to direct the inner winds to where you want them to go. And here we start to get some indication of the idea of 72,000 channels of the body, and three of them are primary, okay, 72,000 channels of the body start from the eight channels at the heart, which split into three, which is 24, which split into three, which is 72, which split into a thousand, which is 72,000. And there are three main channels, okay? So we start to get this idea, and we'll talk about it many, many times. Zhong Mai, central channel, Su Xumna, also called, in this text, it's called Dhruva, which means the axis of the earth, the axis of the globe, and the pole star, because it points there. So you got one channel terminating here with a little elbow joint. So you got to, it's a little joint like this. Okay. And then comes the elbow and then it goes under the skull. And then down in front of the spine, it'd be tempting to say it's the spinal cord, but most of the text will put it a little bit in front of the spinal cord. And you can think of the spinal cord like a turtle shell that forms around the sushumna or forms in behind behind the sushumna okay like that okay and then uh terminates at the groin and then splits and goes down to your heels and you can think of the main channel the central channel what in chinese called zhong mai what's the word for chinese china in chinese which means central country and zhong mai is central man and tai chong where carol and gibson and emily live uh and sharon that that that's middle of uh tai chong is the middle of Taiwan so Zhong means middle what's Taipei? North Taiwan and see what I mean? What's Beijing? That's a long story, Northern capital okay anyway so you've got your central channel and then you've got two side channels okay one starts here called called idda and it's a retroflex which means turn your tongue back idda okay and if you work really hard with all the ancient word lists what do you call it not dictionary but just lists of words like the maha vidpadi you can find ida means sheep okay it's a white colored animal so ida goes this way and goes up the left turns around here so we'll talk about it more in the third chapter but there's a side channel called ida which is white or or milky color so think of it as milky as opposed to bright or luminous. It's not luminous. It's dull. It's cream, cream white, like cream. And the central channel is more like a flame. Red and gold mixed together. And then the right-hand channel, which is called pingala, is a dull, like a blood red, you know, like the color of blood. The central channel is luminous, like a fire flame. And then these two side channels are dull. They're red and white, okay? And then we'll talk about it. We'll talk about it more. It comes in the third chapter. what are three kinds of lasting well-being that come from practicing asana number one you get a physical well-being of course and then because your physical body is healthy and your physical channels are flowing well your mental state is happy and well-balanced person, emotionally well-balanced person, kind, calm, happy. And then ultimately the withdrawal of these two side channels into the central channel, four finger widths below the navel chakra is the third result we want from asana. So number one, we want the pipes flowing well. Number two, we want the mental piece that comes from good pipe flow. And then number three, we want two of the pipes to disappear into the main pipe. Okay, that's all. Those are the three goals of asana. All right. By the way, I will talk about it in the third chapter, but susumna is a beautiful word. Susu means good, good. Like esu, esu, we talked about it. Susu means good, right? And because the first su ends with u, the second s must change to sha. Okay, it was susumna. And then it went susumna. Because after a U, the S has to change to SH. Okay? So it used to be SU, SU, MANA. And then it changed to SU, SHU. Okay? Because it's required by the vowel. Okay? MANA, you see in the word HIM. H-Y-M-N in English, right? Strange, right? It's a strange word. And you don't pronounce the N, right? You say HIM. You don't say HIM. When it's a book, you say him no. But nobody goes around and says him no. But the mana in him means to sing. And su mana, su shuna, means singing. Under ideal conditions, the central channel is singing. What's it singing? Sanskrit. Yay, Dr. Campbell. yeah it's singing sounds good so that's a long story we won't go there yet all right stira means stable we talked about that it even connected to the word stable and then we're going to talk about more about samapati which is balance and this is where you get the tuning of the guitar string is one kind of balance. Samapati. Say, Samapati. Samapati. Or, Samadhi. Okay, same. Okay, all right, same. So one kind of balance is to, and I like the image. Tim, you got the image? You're trying to balance on a ball between dullness and agitation okay very very famous they both come from a hamburger i i just like a hamburger when you when you're trying to remember as a teacher how to explain chinggu lethargy and agitation think hamburger okay trying to meditate and thinking ahead about lunch is agitation. Eating lunch and then trying to meditate is lethargy. And they both come from a burger or a big meal. What's the second kind of balance? And we're going to talk more about it. Okay. Is trying too hard. and not trying hard enough okay in your yoga practice in your asana practice trying too hard and not trying hard enough and by the way you'll hurt yourself you know and and listen i don't people never listen to older people who give them advice right jb it's almost a waste of time trying to do exotic poses you know where you put your foot behind your head and which i used to do and uh you know it's just gonna hurt your body don't hurt your body you only have one in this life okay think about it you know if you push it too far so that people are impressed other people are impressed you're gonna have a hip operation or you're gonna have a knee operation dharma mitra the greatest of the greatest and and i love him had a hip operation he just pushed it too far don't do that you don't want to do that okay you don't want to have a bunch of operations because you wanted to impress your friends okay so don't do that you know like push but don't push hard. And then also don't be lazy and, you know, skip your yoga constantly, because then you'll get the opposite problem. Good joints and a big belly, something like that. So try to make it a balance. Okay. All right. So those are two kinds of balance. Then he's going to get into an idea called dvandva. Say dvandva. Somehow, when he's talking about this concept of balance and not going into extremes of hip operation later or sitting around and getting chubby later, when he gets into this, he says, he talks about tato dvandva anabhi gatha, okay? An-abhi gatha. That gatha is the same one in nahimsa. It means to be hurt or be damaged. And abhi gatha means super damaged. And anabhi gatha means not super damaged, okay? And the implication is that something is super damaging you normally and it's called dvandva. So this is a principle in Sanskrit called reduplication and you repeat a word when you want to say very much. So you know a state of mind, a state of being where you see too many dualities, where you tend to split you and me and good and bad and high and low. And you live in the state of, what do you call it? Schizophrenia, right? Too much duality. And we're going to talk about it. In Sanskrit, it's called tutunas. Tu tutunas. T-W-O-T-W-O, okay? And in Sanskrit, when you want to emphasize something, you just repeat the word. You make a new word called tu-tu. Tu-tu-tu-tu, John. You're tu-tu-tu. Okay? Okay? So tu-tu means dva-dva. Okay? And you Russians know it. It's tu in Russian. It's why we have the w in T-W-O. Okay? is this Dva Dva. So Dva Dva connected with an N is Dvan Dva. Say Dvan Dva. And it says we are harassed by dualism. We are harassed by dualism. We are harassed by splitting things into twos. Okay? And what's that mean? And it's very profound. Okay? And we don't have time to talk about it too much. But the most basic harassment or trouble caused by duality is physical in your body. It's the two side channels. Okay? Why you have two nostrils? They have formed over the two side channels, okay? By the way, it doesn't mean if you get them to enter the middle channel, your nose will change to a single nostril. But then your body in the womb forms around the channels. It's interesting, like ice forming on a tree trunk. It follows the shape of the tree trunk. Okay, so your body, your flesh has formed around your inner channels, like condensed around your inner channels. It's very interesting. So that's why you have two ears, two eyes, two nose. Okay. So listen. The nature of your body is dual. The nature of your body is dvandva. The nature of your inner channels is division, okay? And it hurts you. And because of... Lung Sam Juh Ba Chi Ba, your mind gets dual because your mind is based on your channels, okay? Then your mind starts to divide things, okay? And what's the worst one? You and me, okay? You and me. Okay? Your channels have forced you to think of you and me. Okay? And it abhigatas you. It hurts you your whole life. It harasses you your whole life. What? Your two side channels. What do you mean, Geshe-la? They force you to think in duality because they're dual. then what's the worst one? You and me, okay? What's the worst duality? It's you and me. Oh, Geshe-la, should we somehow meld together, you know? And Kani doesn't have to buy any more dresses or Geshe-la doesn't have to buy any more pants. We just combine them, you know? And should I become Kani, okay? That's the question. What does it mean to overcome what's it mean to overcome dualism, okay? And we're going to talk about it now. And this is a very cool principle in DCI teachings, frankly, which is called Your Mouth is My Mouth, And it's a discussion of Dwan Dwan. It's a discussion of you and me. And here's how it goes. It goes back to the donut shop. What's it called? For $2. Yeah, you get $1 for Tim and $1 for Horton. It's this famous, famous donut shop in Canada. So Canada has produced some good things. And right, Jerome? And, you know, you go into the shop. There's one donut laugh. An old lady is trying to get to it behind you, but she's slow. And you've been doing asana. So you can move faster. and you get to the donut first. And now listen, and please remember as a teacher, if you really like donuts, and I'm speaking from personal experience, if you really like donuts, what will you do? Give her the donut. You will give her the donut. Why? Because pudding, listen, Putting a donut into her mouth is the only way to get a donut in your mouth. OK? Just follow-- stay with me. Putting a donut-- this is the old lady's mouth, OK? Yeah, I want a donut. Putting a donut in her mouth-- is literally the only way to get a donut in your mouth, right? So how do you eat donuts? How do you eat donuts? Get other people to eat those. You have to put them in other people's mouths. You have to put them in other people's mouths. Now, listen, I didn't say the old lady's mouth was my mouth. I didn't say that. She's over there. She's on a walker. she's got crinkly lips and old lipstick you know over there okay and then over here is my mouth you know which talks too much according to my wife and my mouth is not her mouth i'm not saying that there is a right her mouth is not my mouth i agree it's not my mouth visually, visually, okay? From what I can see, my mouth over here, her mouth over there, I'm not wearing that 1950s lipstick. Separate, I agree. But functionally, what? Her mouth is my mouth, functionally. Okay. You cannot get a donut in this hole without a donut in this hole. Okay. Functionally, her mouth is my mouth. Okay. Functionally, functionally, she is me. Okay. I'm not saying I look like her. I don't look like her. Okay. I'm not saying that. She's over there. I'm over here. I'm over here because I'm trying to get the donut first. But functionally, her mouth is my mouth. And the illusion that they are separate is called in Sanskrit, dvandva. Okay? It's an illusion. It's not true. And why do you tend to have that illusion? Partly because of your side channels. You were built for Dvandva. Okay? You were built to separate you and me. Okay? You were built for that from the factory. Okay? You're not a bad person. You were built that way inside your mom. your body formed around the physically. And that's why you got two nostrils. Never forget when there's boogers on both sides. Don't forget. No, I'm not kidding. Your two nostrils are proof that you were built to live in a split world. You know, Jacqueline and Michael, different. She over there, I'm over here. And your physical body is forcing you to think that way because, okay, your prana demands that your mind believe that John is over there and Michael's over here. It's lying to you. Your prana's lying to you. Your body's lying to you. Think for five minutes how to get a donut. I think about it all the time. You got to give donuts to other people. No choice, okay? So what are you doing mentally? You are struggling to fight against the nature of your own body and mind, okay? Your body and mind are defective from the factory, okay? they were built with two side channels. And they force you to believe that Jacqueline's mouth is separated from Geshe Michael's mouth, and they are not functionally. Physically, they, okay, you're over there, I'm over here. That's cool, I understand. But in reality, by the way things work, my mouth is Jacqueline's mouth, okay? And you want to go deeper? You want to go deeper? Well, at least one person wants to go deeper. Human language, all languages of this planet, all languages of this world are built on Dvandva. All language is built on Dvandva. We cannot say the truth with human words. It's not possible. Jacqueline went to the coffee shop next door to get a donut for Jacqueline so that Jacqueline could give Jacqueline the donut so that Jacqueline's mouth could eat Jacqueline's donut so that Jacqueline's mouth could eat Jacqueline's donut and they could enjoy. Sorry, he, she, them. He, she, them could have donuts, donut in their mouths, my mouth. Okay. We don't have the language that try to understand all human language is defective. You can't say that truth in any normal human language. You cannot. Let's try again. Jacqueline's going to go to the coffee shop next door and get a Jacqueline and donuts so Jacqueline can give Jacqueline a donut to put a donut in Jacqueline's mouth so Jacqueline's mouth can have a donut so that he, she, them can have a donut so that they have and they don't have so they can have and he, she. The language is Dvandwa, okay? Sometimes I feel frustrated that you understand the words, but try to feel the reality of it. You cannot speak the truth in any current human language. And that's a problem. That's a real impediment. That abhigatas us all the time. That causes us trouble from morning to night. Okay. Dvandva is built into our bodies. Dvandva is built into our prana. Dvandva is built into how we talk. And it's very hard to get rid of it. And the very helpful thing you can do is asana. Asana can help fix that problem because asana causes your two side channels. Sung zin ti shing chong. Sung zin ti shing chong. Say sung zin ti shing chong. It's a thing called dor je nel jor mei sanana. The grasping, the vines of grasping and the grass, I will destroy. I will destroy them. Okay, very powerful words. He's talking about these two side channels. It's very beautiful. I will smash the, I will tear off the two vines of the grasping in the grass. What's that called in, there's a word for the central channel. Abaduti. Yeah, Abaduti. I will tear off the two side channels. And then I will be able to speak truth. Okay. Very interesting. My language will change. Okay. Very interesting. Okay. Okay, what's another name for those two side channels? Sun and moon, okay? Wrestling with the Dvandva. Wrestling with the two side channels that make you see Jacqueline and Michael. Wrestling with them. That yoga of wrestling with them is called? Hatha yoga. Okay, Hatha, say Hatha. Yeah, retroflex, Hatha. Half a yoga, hatha yoga, the yoga of the sun and moon. Cool. Wrestling with these two side channels, which side is the sun on? Right, my right side, from my point of view, and my left side. Your own left side, your own right side. Left side is moon, white. Right side is sun, red, okay? And learning to combine them is called Hatha Yoga. Okay, got it? And we're going to study the Hatha Yoga Pradipika. Pradipika. Okay. Say Pradipika. Okay, good. That's going to be fun. When we get to that, boy, that's going to be fun. That's really cool. Okay, so you know the word Dvandva. I don't have to cover homework number six. We're getting to pranayama. Pranayama. And it's svasa prasvasa gati vichena. Say svasa prasvasa gati vichena. The passing of your breath in and out simply stops. the passing of your breath in and out simply stops. When you start to overcome, the passage of breath in and out stops. $300. I'm not asking that. $300. What was the question? But I'm not switching the question. $300. If your breath does stop spontaneously, okay? Kevla Kumbhaka. If your breath does stop spontaneously for 10 minutes, which is typical the first time you notice, okay? That's a real indication of a principle. $300 the winds in the central channel are say it again because you're close yeah $300 okay breath breathing it doesn't keep you alive okay there's not a cause and effect relationship between breathing and being alive or eating for that matter okay it's it's a it's it's a kind what i was really looking for but i gave you the 300 anyway it's emptiness it's a proof of emptiness okay your body and your life if if this line is correct gati vichena pranayama pranayama If it's correct, that pranayama, the pinnacle of pranayama is when the breath stops spontaneously. That proves that human life is not sustained by water, air, oxygen, and food. Okay? And I'm banging on the microphone. Okay? Tim's ears. I'm banging on the microphone. Why? I'm banging on the microphone. Why? Why is Geshe-Law banging on the microphone? Wait, explain more. Why is Geshe-Law banging on the microphone? I'm making the sun come up tomorrow. I do it every day. That's why I teach every day. I have to bang on the microphone. Why, Geshe-la? I have to make the sun come up tomorrow. Geshe-la doesn't make the sun come up tomorrow. Sati! Of course it makes the sun come up tomorrow. Every time I do it, the sun comes up tomorrow. Every time I eat, I live. Every time people who die don't breathe. Got it? There's no connection. There's no cause and effect connection. Oh, my God. Okay. You mean I could be immortal? Yes. You are. Isn't that? Wow. Okay. If it's true that breath is not keeping you alive, if it's true that you could stop breathing for 10 minutes, and that's his definition of the full practice of pranayama, then you don't have to die because breath is not sustaining you and food is not sustaining you and water is not sustaining you. Giving food and giving water and giving breath is sustaining you. Got it? That's what sustains you. All right. yeah i'm gonna let you answer that question i got three more minutes right yay i got 10 more minutes well then i could actually tell you the answer to this question um and by the way this principle of pranayama is something you can notice when you're reading a good book, you know, or you're listening to good music, not your music. 60s and early 70s. Good music stopped in 1973. I'm just telling you. Then it went into suspended enemy. Anyway, you can see when you're deeply engrossed. And sometimes I think engrossed is a good word for meditation. When you're deeply engrossed in a book or thinking about something, your breath will slow down. Okay. So that's an indication of the connection between prana and focus. Okay. As you get more focused, your breath slows down through the medium of prana. Okay. Through the medium of prana. Okay. Cool. how do you get your breath to stop then should you breathe fast for a few minutes breath of fire and then breathe in deep and then chin down and hold your breath for as long as possible and still be disturbed about what somebody said to you before the yoga class will you be able to hold your breath we say no we say no okay it's okay to practice those uh temporary kumbhakas it's it's okay i do it i do breath of fire my teacher taught it to me and and i do holding breath but if if your mind is disturbed while you're doing those breath practices you will never be able to hold your breath anyway because the breath is a reflection of the thoughts because lungstem jubachik got it if you're my if you're jealous in the class and you're trying to hold your breath it's not going to work they are working against each other Got it? Okay. Now, verse 50. There's an interesting section about pranayama. We talked about what's the ultimate pranayama is when the breath just stops. Okay. And you don't need to breathe anymore. All right. Which is the emptiness of life. that's what I was looking for that's the emptiness of life okay but he goes here at this point and we're getting to the end of the second chapter there are seven characteristics of the breath that Patanjali wants you to be aware of okay if you're going to get into pranayama okay then there's seven things about your breath that you can look for and when you're doing long-term retreat you know let's say a couple weeks three weeks minimum maybe you can do this okay you can use this verse and it's fun okay it's fun to examine your breath you know you sit down and say, I'm not going to do, I'm going to do pranayama. And I'm going to check these seven parts of my breath. And it makes you, it makes you much more aware of your breath. Okay. So this is a nice exercise. It's a kind of a breath meditation that you can use based on the verse This number is 50. Bākhya, say bākhya, abhyantara, sthambha, vartih, desha, kāla, sāṅkhya bhi, paridrashto, dīlgha, sukshma. The word for long has a long dirga. It's easier to remember. These are seven things about your breath that you can start watching. And that in itself is a fun pranayama. When you meditate, you can say, oh, today I'm going to do pranayama. Try to stop breathing. It's not going to work. You will pass on. I hit my head on the closet door once. It doesn't work. I can tell you. You just get a bump on the side of your head. But there are seven things about your breath. And you can start pranayama practice by learning the seven. And then from verse 50, second chapter. And then try it. Just try to check in with those seven characteristics of your breath. Here we go. I hope I have them here somewhere. And it's a homework question. Okay. The first is called the stage of the breath. What's that in Sanskrit, Dr. John? uh anyway uh stage of the there's another word it's like parma okay but uh meaning is your breath on the outside or is your breath on the inside or is it exchanging is it halfway between okay so that's the first characteristic of your breath that you can watch am i breathing in am i breathing out or am i paused and the pause is very famous the pause is is an important part of your breath okay technically you probably pause between the between the inhale and exhale, but that's not the important pause. The important pause is between the exhale and the inhale. Okay. And that has some deep meaning. If you do, what's that called? Dharja Dhyampa. Yeah. Diamond recitation. Okay. So anyway, get used to, as a Yogi, you know this is another asana you have to learn right it's how to breathe and learn to watch your exhale then your pause and then your inhale okay learn to learn to think of the breath that way i grew up in america we went swimming in phys ed class we were taught that taking a breath meant inhale first hold and then swim underwater and then when you come up exhale okay and that was a breath when I was growing up but a yogi has to think of a breath as exhale first pause then inhale okay and i'll give you i'll say two things about breath okay uh it's considered important spiritually to to conceive of a breath as an exhale first tell me why traditionally because it ends with a inhale death ends with a exhale so in the yogic tradition it's considered auspicious to count your breath as beginning with the exhale because then the end of the breath is an in breath and dead people don't do that 10 people take an exhale and then it's over. Okay, so it's traditional in pranayama practice that you consider the exhale first. Okay, two things I have learned personally. Okay, so part of why you asked me to teach is that I know the Sanskrit, etc. But partly I've struggled with this stuff for 50 years. So I can say a few things. And one is focus on your exhale. Okay? Long exhale. Dirga sukshma. Say dirga sukshma. He's going to say it here. Long and fine. Long and fine. Dirga sukshma. Okay? Focus on your long exhales. Okay? In your meditation. make your exhales longer than your inhales okay and and tighten the dantian tighten the lower belly at the end of the exhale crucial very important okay you have a residual what's it called air in your lungs i i think it's 25 i don't remember 50 anyway you have much more oxygen in your lungs than you need and and more carbon dioxide it's important for a yogi during asana and during meditation to get the carbon dioxide out which takes more exhale than you're used to so artificially lengthen your dirga your exhales okay and and your mind will work better your meditation will be better okay and and i i say okay personal practice personal note during asana practice never restrict your breath i say that i know there are many many teachers who say to you know restrict your breath or try to what's it called closure of the throat what's it called ujjayi breathing yeah and i think that can be useful i understand i i've done it a long time many years but my main thing now is for god's sake breathe enough during the asana okay if your breath if your body wants more breath then give it okay if you want the muscles to grow if you want to be healthy if you want more oxygen in your mind for god's sake don't try to breathe less than your body wants during asana if your if your body wants to pant then do it because that's food that's food for your body your body You can't live. Oops. Okay. Second, normal body. Okay. Second, location. Okay. Location in the body. Okay. And this is a yogic practice of, you know, you have an upper lung and you have a lower lung. Okay. And we rarely use the lower part of our lungs. The residual air stays in the lower part of your lungs. Okay, your lung, each lung is divided into two chambers and upper and lower, and we rarely use the lower part. So you try to, location is important. And he says all this in the verse, okay? Duration. Okay, and am I okay? Can I go on for a few minutes? It's okay. Okay, duration means learn to count your breath with your heartbeat. Learn to count your breath with your heartbeat. Okay. Use your heartbeat as a thermometer of how your breath is doing. Learn to follow your heartbeat. I say more heartbeats out than in is healthy. It's good pranayama. Okay. More heartbeats on the exhale than on the inhale. The exhale is conscious and you can time it with your heartbeat. Okay. The inhale is autonomic. You don't have to worry about it. If you didn't die between the exhale and the inhale, you don't have to worry about the inhale. Autonomic means your body will take care of itself. You don't have to tell your body to inhale, but you do have to tell your body, exhale more. You didn't exhale enough. You still got too much carbon dioxide in there, and you're not tightening your lower diaphragm. Okay, got it? All right. And by the way, you can also time your breath on the heartbeat in your eardrum if you're a good meditator. Okay. So you don't need to use your heartbeat. Heartbeat is gross. eardrum, the heart, the pulse in your, as heard in your ear, in your ear is more cool, but it, you have to be quiet, okay, but one day you will find it, and it's very cool, okay, all right, so count the breath, count here, sankhya, okay, right, which means number, and there's an ancient school of hinduism called sankhya because they number all the stuff in the world at 25 okay they're called numberists but in this verse sankhya means how many breaths will you hold the pose okay how many breaths will you hold the pose okay and uh you know if you check most teachers will hold a pose from five to eight breaths. In my experience, most people will hold a pose. In Ashtanga, how many? Eight? At least five to ten. Yeah, call it five to ten. Okay. But I'll tell you something fun, if you want to try, on some days when you need a break and you want to have more fun, I mean, regular yoga practice can be also boring. uh then mix it up do 20 breaths or do 30 breaths hold the post for 20 breaths i don't mean hold your breath i mean breathe 20 times and then move to the other side of your body right if it's a twist or something and uh it's kind of called yin yoga nades uh and i like it and I tried it and it's fun do it once a week and hold the breath hold the pose for a little three times normal time and that's called sankhya here count how many counts okay volume uh do you take a full inhale or a full exhale and that partly depends on the constriction of the diaphragm from the pose okay so a twist for example is gonna constrict the diaphragm and you won't be able to breathe as well and and don't expect to okay don't expect it don't freak out that when you're in a deep twist you can't take the same breath that you can when you're in shavasana Duh, your diaphragm is blocked. You know, you can't, you know, okay? So be aware of volume. And in some cases, volume is purposely restricted, okay? By certain twists, for example, over your knee or something. Then your knee's in your diaphragm and the volume is changed on purpose and you're supposed to play with it. Okay, sound. Okay. This is number six. Okay. I'll say this. Number one was stage of the breath, inside the body, outside the body, or in between. Pause. Number two was location in the body. Are you using upper lung, lower lung, or we could call tight spots of your body. Duration. How many heartbeats on the exhale? How many are heartbeats on the exhale? Number four, count. How many breaths do you intend to hold the pose for? Five, volume. Do you take a full inhale and a full exhale? Or you could purposely shorten it, for example, in a breath of fire. You don't try to take a full exhale or a full inhale. Number six is sound. Okay, what's the sound of the breath as it goes in and out? And if you meditate well, your nose hairs play a major part. Are they whistling or not? And an interesting pranayama practice when you're deep in meditation is to see if you can hear the air passing the trees of your nose hairs and then see if you can stop it you see uh so that you if you get quiet enough you can see that that's number six okay or you could constrict the throat in ujjayi breath and and that has benefits also seven is a passageway means there's a some poses where you should breathe through your mouth and there's some poses where most poses you traditionally you breathe through your nose. And I'll give you something you can think about, or you can try during your asana practice. There's a big thing in some yoga traditions in India about the upper nasal passages. So normally when you breathe, you're just breathing kind of low like this. It feels like this. Okay. And then see if you can breathe out to the, if you can breathe into the higher parts of your nasal passages. Okay. And that takes some conscious effort. But you can do it. And I say you'll have some interesting results. And I know it sounds funny, but I think you actually get some transfer of oxygen to the brain. And there's big traditions of yoga which emphasize the palate. and trying to breathe up into the upper nasal passages, which we don't usually do. In fact, you're only usually aware of them when you get a migraine or something. If they get stuffed up, up here, you feel it. But see if you can open those as you breathe. And then that's called passageway. So either use your mouth. There's times when you should use your mouth. There's times when you should use your nose. And there's times when you should emphasize trying to get the air up to the upper. And these are things you have to, it's very typical when you teach yoga that you tell the student what? Or meditation. You say, look, I can explain it to you, but, you know, my, David Swenson said, how do you explain the taste of an apple? how do you explain the taste of an apple some of this stuff I gave you seven things try it but in the end you're going to have to find it on your own I tell you it's there so try to find it try to find the taste of the apple I know I have to rush what's the highest form of patyahana is called So it's one thing. Now we're on the, which number of Vyashdanga? I'll give you a clue. We're on number five. That's the last one we're going to do in this chapter because we are saving the last three for chapter three. They are called the team. Sanyama. Dharana Dhyana Samadhi. Right? We're saving those three. Now, the fifth, which we didn't cover yet, pratyahara, say pratyahara, withdrawal of the senses, okay? And obviously, one kind of pratyahara is to limit your food intake, limit your rock and roll intake, limit your internet and your phone intake. And that's all pratyahara, okay? That's easy. On a deeper level, can you withdraw your mind from dvandva? Can you withdraw your mind from the feeling that I am not Jacqueline? Can you pratyahara from that duality? Can you consider the donor? okay, the mouth and the donut thing. Can you think about it so deeply and so frequently that you withdraw your senses from the idea that Jacqueline is not Geshe Michael? And that's the heart, that's real pressure. Got it? Cool? Can you withdraw your mind from the natural feeling that I am not you. Okay? That's ultimate Pratyahara. And that sets us up for chapter three. And I'd like to thank Connie for... YSI was in a bad car accident and it stopped breathing for a while. And then Connie came along and did a lot of respiration and revived YSI. And I'm very, very grateful for that. I'm really, really grateful. Bob Serino played a huge part. And all of you, Lydia has played a huge part. Earl has played a huge part. Uta, all you guys doing, Paula, all you guys have taken that dead body and resuscitated it. And I'm extremely grateful and I'm extremely happy about it. And I hope you will keep going. You know, some people are attracted to yoga. Some people are attracted to meditation. Some people are attracted to language study. Some people like Lam Rim. Some people like Nagarjuna. Some people like Medicine Buna. It's all good stuff. It's all one company with different jewelry stores. And I'm very happy that each of those different parts of our organization are healthy and strong. And thank you for reviving my life. And I'll see you guys in Chapter 3. Yay! Thank you very much, Geshe-Lo. One moment before you go, we have a special thank you for you. Not only are you able to see the people here on your screen in front of you, but we also have so many people around the world that are just super thankful. We would like to show you an image that we have gotten from our team in Raw Diamonds. And Moncho is going to go ahead and share that with you so you can see all of the people who are contributing and watching from afar first. Ooh. Wow. who supported the calligraphy. So all these individuals participated in bidding on the Lung Sem Chukpa Chukpa calligraph. So thank you. Thank you so much to everyone that participated and donated and really believes in the worldview organizations. Next, Geshehla, we have just a heartfelt, warm thank you. We picked two people to speak on behalf of all of the rest of us. So our first person is Teresa. Yay, Teresa. Thank you for your poses in the DCI. Yay. Thank you, Geshe-la. Well, I'm here in representation of so many people all over the world. We wanted to thank you for teaching us. We wanted also to thank and send our love to V. And you bring us all the truth, all the beauty, all the wisdom, all the joy in so many dimensions and flavors. So we really hope that you feel in your heart how much we love you. So please stay with us and teach us. Thank you so much. Thank you. And we have one more representative. We'd like Benji to also give his heartfelt warm thank you on behalf of all of us, please. I guess, thank you so much. It's been such an honor and a blessing to hear your stories and to be imbued with your wisdom. And I feel so santoshic and so content. And of course, at the same time, I feel so hungry for more. And on behalf of all of the yogis and yoginis and all of those that want to serve this world, will you please continue to teach us? And please teach us chapter three. Like, pretty please. And we all have our messages, please. Thank you. Hey, not just chapter three. We got to do Hatha Yoga Pradipika. That's a dream. We would love it. Please, please. Chapter three, four, Hatha Yoga Pradipika, Bhagavad Gita. We have more. So thank you so much, Gisela, for everything. We appreciate you. We love you. Please stay with us. Thank you for everybody that came and participated. It's an honor. Thank you. Let's have a short break, and we'll come back for some Sanskrit with John Campbell. Thank you. There's another book I want to do. What is that one? No, there's a nice, there's one more nice yoga book that I'd like to do. Oh, I know. Yeah, Gerenda. That's something I'd like to do. It's partly repetition, but... -