Trouble Sleeping? Just Breathe

If your mind is racing and you are having difficulty falling asleep, a few minutes of simple but effective breathing exercises can help calm your nervous system on a chemical level and lead to greater success in hitting the sack. The awareness and control of breath has been a central component of yoga, martial arts and Taoism for thousands of years. There are dozens of different methods and exercises you can explore through a good teacher or book. The practice of breath control in yoga is called pranayama. I'll detail a simple pranayama exercise here that is particularly effective for falling asleep called alternate nostril breathing (that's "nadi shodana" for the Sanskrit posse out there).
Alternate nostril breathing is a great way to clear obstructed nostrils, balance the yin and yang energy of the body and focusing the busy mind on the present for a deliberate and calming exercise. When our nostrils are unobstructed, we involuntarily alternate breathing through one or the other about every two hours. Breathing through your right nostril stimulates the left side of the brain (intellectual, analytical, rational thought) and prepares the body for physical action (yang energy). Breathing through your left nostril stimulates the right side of the brain (creative, emotional thought) and prepares the body for passive mental activity (yin energy). If both nostrils are not clear, breathing will become imbalanced and so will the energy in your body.

When you are feeling restless at bedtime, head outside (weather permitting obviously, but even in wintertime, you can certainly spend a couple minutes on a balcony or porch in brisk air), sit in a comfortable chair and begin the exercise. You will likely have a really hard time focusing your mind on only the breathing exercise. Establish a rule that whenever your mind wanders away from the breathing exercise to other random thoughts, you have to start over. With practice, you'll develop the esteemed ability to relax and center -- not just to calm the mind for bed but any time the stresses of life are closing in.�

Alternate nostril breathing is performed as follows: Take one hand up to your face for blocking nostrils. For example, your right thumb will close off your right nostril while your right index or middle finger will close off your left nostril. Block off the right nostril and inhale fully (notice how your inhale and exhale will be slower since you are only using one nostril). Pause at the completion of your inhale and switch nostrils by using your finger to block the left nostril and releasing your thumb from the right nostril. Exhale through the right nostril, inhale through the right nostril, then pause and switch to exhale through the left nostril. Thus, you switch nostrils in the middle of the breath cycle. To complete a cycle of 10 breaths, count each inhale/exhale as one. After your complete your breathing session, you can return to bed with a calm brain and hopefully induce a good night's sleep.

12 outdated tech terms

If you're old enough to understand the reference in this headline -- George Carlin, anyone? -- then you're old enough to need a refresher course when it comes to talking about technology.

We've put together a list of outdated tech terms, phrases that you shouldn't be using at work anymore because they will make you seem old. This is especially true if you're looking for a new job. For example, on an interview, you should be talking about "cloud computing," not "ASPs" even though they are basically the same thing.

This list is useful for 20-somethings, too. Now when the senior person in the office uses one of these terms, you'll know what he's talking about.

1. Intranet

Popular in the mid-90s, the term "intranet" referred to a private network running the Internet Protocol and other Internet standards such as the Hypertext Transfer Protocol (HTTP). It was also used to describe an internal Web site that was hosted behind a firewall and was accessible only to employees. Today, every private network runs IP. So you can just use the term virtual private network or VPN to describe a private IP-based network.

2. Extranet

An "extranet" referred to private network connections based on Internet standards such as IP and HTTP that extended outside an organization, such as between business partners. Extranets often replaced point-to-point electronic data interchange (EDI) connections that used standards such as X12. Today, companies provide suppliers, resellers and other members of their supply chain with access to their VPNs.

3. Web Surfing

When is the last time you heard someone talk about surfing the Web? You know the term is out of date when your kids don't know what it means. To teens and tweens, the Internet and the World Wide Web are one and the same thing. So it's better to use the term "browsing" the Web if you want to be understood.

4. Push Technology

The debate over the merits of "push" versus "pull" technology came to a head in 1996 with the release of the PointCast Network, a Web service that sent a steady stream of news to subscribers. However, PointCast and other push technology services required too much network bandwidth. Eventually, push technology evolved into RSS feeds, which remain the preferred method for publishing information to subscribers of the Internet. RSS stands for Really Simple Syndication.

5. Application Service Provider (ASP)

During this decade, the term "Application Service Provider" evolved into "Software-as-a-Service." Both terms refer to a vendor hosting a software application and providing access to it over the Web. Customers buy the software on a subscription basis, rather than having to own and operate it themselves. ASP was a hot term prior to the dot-com bust. Then it was replaced by "SaaS." Now it's cool to talk about "cloud computing."

6. Personal Digital Assistant (PDA)

Coined by former Apple CEO John Sculley back in 1992 when he unveiled the Apple Newton, the term "personal digital assistant" referred to a handheld computer. PDA was still in use in 1996, when the Palm Pilot was the hottest handheld in corporate America. Today, the preferred generic term for a handheld like a Blackberry or an iPhone is a "smartphone".

7. Internet Telephony

You need to purge the term "Internet telephony" from your vocabulary and switch to VoIP, for Voice over IP. Even the term VoIP is getting old-fashioned because pretty soon all telephone calls will be routed over the Internet rather than the Public Switched Telephone Network. It's probably time to stop referring to the PSTN, too, because it is headed for the history books as all voice, data and video traffic is carried on the Internet.

8. Weblog

A blog is a shortened version of "Weblog," a term that emerged in the late 1990s to describe commentary that an individual publishes online. It spawned many words still in use such as "blogger" and "blogosphere." Nowadays, few people have time to blog so they are "microblogging," which is another word that's heading out the door as people turn Twitter into a generic term for blasting out 140-character observations or opinions.

9. Thin Client

You have to give Larry Ellison credit for seeing many of the flaws in the client/server computing architecture and for popularizing the term "thin client" to refer to Oracle's alternative terminal-like approach. In 1993, Ellison was touting thin clients as a way for large organizations to improve network security and manageability. Although thin clients never replaced PCs, the concept is similar to "virtual desktops" that are gaining popularity today as a way of supporting mobile workers.

10. Rboc

In 1984, the U.S. government forced AT&T to split up into seven Regional Bell Operating Companies [RBOCs] also known as Baby Bells. Customers bought local service from RBOCs and long-distance service from carriers such as AT&T. Telecom industry mergers over the last 15 years have formed integrated local- and long-distance carriers such as AT&T, Verizon and Qwest. This makes not only the term RBOC obsolete, but also the terms ILEC for Incumbent Local Exchange Carrier [i.e., GTE] and CLEC for Competitive Local Exchange Carrier [i.e., MFS].

11. Long-Distance Call

Thanks to flat-rate calling plans available from carriers for at least five years, nobody needs to distinguish between local and long-distance calls anymore. Similarly, you don't need to distinguish between terrestrial and wireless calls because so many people use only wireless services. Like pay phones, long-distance calls -- and their premium prices -- are relics of a past without national and unlimited calling plans.

12. World Wide Web

Nobody talks about the "World Wide Web" anymore, or the "Information Superhighway," for that matter. It's just the Internet. It's a distinction that Steve Czaban, the popular Fox Sports Radio talk show host, likes to mock when he refers to the "Worldwide Interweb." Nothing dates you more than pulling out one of those old-fashioned ways of referring to the Internet such as "infobahn" or "electronic highway."

Official: Coroner says Jackson died from lethal dose of propofol

HOUSTON (Reuters) - Pop star Michael Jackson died from a lethal dose of the powerfulanesthetic propofol given in a cocktail of drugs, leading authorities to suspect his doctor of manslaughter, court documents showed on Monday.

The "Thriller" singer suffered cardiac arrest and died on June 25 at age 50. Since then, an investigation by state and federal agencies have focused on Conrad Murray, Jackson's personal doctor who was at his bedside the day he died.

The findings, contained in a warrant to search Murray's home and offices, paint a picture of an insomniac pop star who could not sleep without heavy medication. Jackson sought out propofol -- routinely used to sedate patients and anesthetize them before surgeries such as a colonoscopy -- and called it his "milk."

"The Los Angeles Chief Medical Examiner-Coroner, Dr. (Lakshmanan) Sathyavagiswaran, indicated that he had reviewed the preliminary toxicology results and his preliminary assessment of Jackson's cause of death was due to lethal levels of propofol (diprivan)," according to a warrant to search Murray's offices issued by California.

The document was unsealed and released by the Harris County District Clerk in Houston, where Murray has an office. U.S. agents raided the office on July 22.

In an affidavit seeking the warrant, Houston police officer E.G. Chance said U.S. agents had gathered "items constituting evidence of the offense of manslaughter that tend to show that Dr. Conrad Murray committed the said criminal offense."

Murray's attorney, Ed Chernoff, was not available to comment.

In a statement, a representative said Jackson's family has "full confidence in the legal process, and commends the ongoing efforts of the L.A. County Coroner, the L.A. District Attorney and the L.A. Police Department."

Murray, who was with Jackson on June 25 administering drugs to ease the pop star to sleep, gave him a range of medication including a 25-milligram dose of propofol via an intravenous drip at 10:40 a.m. PDT, the state search warrant said.

Jackson was "very familiar" with propofol and referred to it as his "milk" because of its milky appearance, the warrant said. Murray, who had been treating Jackson for about six weeks leading up to his death, was worried that Jackson was addicted to propofol. Murray was trying to wean him off the drug by giving him smaller doses, it said.

Jason Hymes, an assistant clinical professor at the University of Southern California who is not associated with the case, said the drug was a true anesthetic. "You administer it to somebody and then operate on them ... This concept of giving somebody a general anesthetic for sleep disturbance strikes me as just bizarre and astoundingly inappropriate."

In the early hours of June 25, Murray also gave Jackson doses of anti-anxiety medications Valium and Ativan and sedative Versed, the filing said.

Jackson went to sleep after Murray gave him the propofol, and Murray stayed by his side for about 10 minutes, then left "to go to the restroom and relieve himself," the search warrant said.

Murray was out of Jackson's room for about 2 minutes and when he returned, Jackson was no longer breathing, the warrant said.

Boy or Girl? 38 Fun Ways to Guess Your Baby's Sex

What could be more fun than trying to guess the sex of your baby-to-be? Everyone wants to get in the game. Don't be surprised if someone you've never met stops you at the grocery store, offering a prediction of your baby's gender. For hundreds of years, expecting moms have relied on time-tested methods of guessing their baby's sex. Even though these old wives' tales are far from foolproof, they are certainly more fun than their more reliable successors, amniocentesis and ultrasound. Enjoy guessing your baby's sex!


It's a boy if:

You didn't experience morning sickness in early pregnancy
Your baby's heart rate is less than 140 beats per minute
You are carrying the extra weight out front
Your belly looks like a basketball
Your areolas have darkened considerably
You are carrying low
You are craving salty or sour foods
You are craving protein -- meats and cheese
Your feet are colder than they were before pregnancy
The hair on your legs has grown faster during pregnancy
Your hands are very dry
Your pillow faces north when you sleep
Dad-to-be is gaining weight, right along with you
Pregnancy has you looking better than ever
Your urine is bright yellow in color
Your nose is spreading
You hang your wedding ring over your belly and it moves in circles
You are having headaches
You add your age at the time of conception and the number for the month you conceived and the sum is an even number

It's a girl if:
You had morning sickness early in pregnancy
Your baby's heart rate is at least 140 beats per minute
You are carrying the weight in your hips and rear
Your left breast is larger than your right breast
Your hair develops red highlights
You are carrying high
Your belly looks like a watermelon
You are craving sweets
You are craving fruit
You crave orange juice
You don't look quite as good as normal during pregnancy
You are moodier than usual during pregnancy
Your face breaks out more than usual
You refuse to eat the heel of a loaf of bread
Your breasts have really blossomed!
Your pillow faces south when you sleep
Your urine is a dull yellow color
You hang your wedding ring over your belly and it moves from side to side
You add your age at the time of conception and the number for the month you conceived and the sum is an odd number.

be the judge!

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Corazon "Cory" Aquino Funeral Draws Tens Of Thousands

MANILA, Philippines - Huge crowds reminiscent of the 1986 "people power" demonstration took to Manila's streets Monday to honor the passing of former President Corazon Aquino, who captured the hearts of Filipinos by ousting a brutal dictator and keeping democracy alive in the Philippines.

The flag-draped coffin of Aquino, who died Saturday after a yearlong battle with colon cancer, was paraded atop a flatbed truck along the streets where the hundreds of thousands of protesters she inspired had faced down army tanks 23 years ago and toppled Ferdinand Marcos.

Tens of thousands of mourners left their offices, schools and homes and converged on streets and overpasses, clutching yellow balloons, waving yellow ribbons and showering yellow confetti from high-rises on to Aquino's casket. Yellow was her signature color and the symbol of the nonviolent mass movement that ushered in an era of democracy after 20 years of authoritarian rule.Manila's notorious traffic came to a standstill as the cortege inched on its five-hour procession through the city, including Ayala Avenue, where Aquino led many pro-democracy marches. Motorists rolled down windows and put out their hands to flash Aquino's trademark "L" sign for "laban," or "fight" in Filipino, the key slogan of the anti-Marcos campaign.

"I really just appreciate the love," said daughter Kris Aquino of Monday's gathering. "Everybody's saying thank you to us for sharing my mom."

At a time when some fear for the future of Philippine democracy, or at least are skeptical about the intentions of its politicians, Monday's gathering transcended class and wealth, underscoring the groundswell of public feeling that propelled the "people power" uprising of 1986.

Nuns, priests, students, wealthy residents and their uniformed maids all jostled for space on the crowded sidewalks and people repeatedly chanted her name. Company employees watched from the windows of towering office blocks. Women, some dressed in black, wept. A man on a bicycle released four doves.

"Thank You Corazon Aquino" and "You're Not Alone" -- another Aquino slogan -- was emblazoned from huge banners. Even the Philippine Stock Exchange's streetside neon screen eschewed the usual ticker of stock prices and flashed Aquino's portrait and a message: "Goodbye Cory."

The funeral convoy briefly stopped at a monument to Aquino's husband, Benigno "Ninoy" Aquino Jr. -- whose 1983 assassination upon his return from U.S. exile to challenge Marcos would propel Corazon Aquino to the forefront of the anti-Marcos opposition movement.

The dictator, a stalwart U.S. ally, finally fell after claiming victory over Aquino in a 1986 election widely seen as fraudulent. A group of military officers rebelled against him, triggering the three days of protests by hundreds of thousands that finally toppled Marcos.

Ever since, political mass movements in the Philippines are invariably likened or compared to that watershed in the history of the former American colony.

Businesswoman Bing Cuchatin, who wore a yellow blouse and hair ribbon, said the memory of Aquino will continue to be a potent weapon against any threats to democracy.

"There is only one Cory and she's really a big, big loss," Cuchatin said. "But there are so many now who stand for her ideals."

However, after she took office in 1986 following Marcos' ouster, Aquino struggled to meet high public expectations. Her land redistribution program fell short of ending economic domination by the landed elite. Her leadership, especially in social and economic reform, was often indecisive, leaving many of her closest allies disillusioned by the end of her term.

Still, the bespectacled, smiling woman remained beloved in the Philippines, where she was affectionately referred to as "Tita (Auntie) Cory."

She stepped down in 1992 after serving for six years.

Since her death on Saturday, the casket had been open for public viewing at a school stadium. It was finally driven Monday to Manila Cathedral, where her children, former Cabinet members and fellow pro-democracy activists gathered for a Mass.

Her body will lie in state for public viewing until Wednesday's private funeral. She will be buried beside her husband.

In a rare conciliatory gesture, Aquino's youngest daughter Kris said her mother had forgiven all her political enemies, including Marcos.

Nevertheless, Kris Aquino said her family refused current President Gloria Macapagal Arroyo's offer of a state funeral because the government had attempted to recall two soldiers assigned to guard her mother when she was still alive. Former Philippine presidents traditionally have the right to retain at least two guards.

Aquino's only son, Sen. Benigno "Noynoy" Aquino III, said the family would not be too enthusiastic to see Arroyo at the funeral but she could pay her respects.

Months before she was diagnosed with cancer, Aquino joined street protests organized amid opposition fears that Arroyo could amend the country's 1987 constitution to lift term limits or impose martial law to stay in power when her term ends next year. Arroyo has said she has no desire to extend her term.