-
Top songs I have listened too in 2019: The Big Moon – Your Light
The Big Moon are a London four-piece band formed in 2014 by Juliette Jackson. Their debut album, Love in the 4th Dimension, was released on 6 April 2017, containing a number of singles previously released on their EP, The Road. The album was shortlisted for the prestigious Mercury Prize in 2017. The band is signed to Fiction Records and have toured internationally.
I have a 16,000 plus digital audio collection and I use Media Monkey to manage my files. One feature of Media Monkey is you can sort your collection based on the number of times played. This playlist is based on the top music and/or music video files I played/listened/streamed from my server in 2019. Complete 2019 Playlist HERE
-
the real miracle
“People usually consider walking on water or in thin air a miracle. But I think the real miracle is not to walk either on water or in thin air, but to walk on earth. Every day we are engaged in a miracle which we don’t even recognize: a blue sky, white clouds, green leaves, the black, curious eyes of a child — our own two eyes. All is a miracle.” Thich Nhat Hanh
-
Yellow flowers

-
sitting
-
Japanese Textile Designs 107

-
Creativity
Creativity is allowing yourself to make mistakes. Art is knowing which ones to keep.
Scott Adams

-
What is Mindfulness ?
Mindfulness is a concentrated state of awareness that can help us see and respond to situations with clarity and without getting carried away by emotions or the constant chatter in our heads. Mindfulness enables us to:
· Better manage tension and stress
· Enhance objectivity, mental focus
· Communicate and make decisions more effectively
· Improve productivity
· Quiet’s noise in the mind
Meditation

Meditation is the tool we use to cultivate mindfulness. With meditation, you intentionally pay attention to a particular object as a way to strengthen concentration. There are thousands of meditative techniques: Tai Chi, yoga, focusing on the breath and using a mantra are all examples. People often think that meditating “correctly” means clearing all thought from the mind. This is a myth. The mind never stops thinking – it’s when we get caught up in our thoughts that we lose mindfulness. By witnessing thoughts, allowing them to pass, and returning to your chosen object of focus, you can actually build the muscle of concentration. Think of meditation as a fitness routine for the mind.
Are there other benefits to mindfulness?
In addition to boosting brain power, numerous research studies have shown significant physical benefits including:
· Reduced blood pressure
· Lowered cholesterol levels
· Enhanced immune function
· Reduced headache, migraine, back pain
· Improved respiratory function
Mindfulness does not require a particular set of beliefs in order to learn and practice – it is a quality of mind, accessible and available to all.
Mindfulness allows us to live every moment fully without the filters of bias, judgment or emotional reaction.
Mindfulness helps the body cope with physical challenges such as headaches, back pain and even heart disease.
Mindfulness keeps us from reacting too quickly – it helps increase the gap between impulse and action.
-
Addiction: Is Love All You Need?
If anything deserves to be called “the establishment view,” it is what Johann Hari — in his new book on addiction and the war on drugs, Chasing the Scream: The First and Last Days of the War on Drugs — calls the pharmaceutical model of addiction.
The pharmaceutical model says that addiction is about chemicals. Addiction is a chronic incurable disease of the brain. The brain’s pleasure centers are hijacked.
The pharmaceutical model may be the conventional wisdom, but it is certainly not without controversy. Researchers such as Gene Heyman and Bruce K. Alexander have long questioned whether the data support this picture.
As Hari reminds us, heroin use was rampant among U.S. soldiers stationed in Vietnam during that conflict. According to one study he cites, 20 percent of these American servicemen were heroin users. Over 85 percent of these users gave up heroin when they got home, the book says; they simply stopped taking the drug.
How do we reconcile this fact with the idea that the drug hijacks the brain and takes over? If that’s true, you wouldn’t expect a change of scenery (coming home from Vietnam) all by itself to break the neuro-chemical stranglehold. Alternatively, you might speculate that perhaps these heroin users were not really addicted. That the fact that they stopped proves this. But then we face a new problem: If the addiction is a chemical effect of the drug, then why weren’t they addicted?
Indeed, as Heyman claims in his book, there is good evidence that most addicts in the general population, as a matter of fact, eventually stop using drugs. They stop because they get to a point where they want or need or find that they are able to stop. They decide to stop. Now, this doesn’t fit very well with the conventional wisdom. You can’t simply decide to give up other diseases like diabetes or heart disease!
Or consider the fact that, as Hari explains, actual chemical dependence seems to be only a small part of drug addiction. If addiction were just about chemicals, then you would expect that the availability of nicotine patches — which can deliver smokers every bit of the nicotine they would get from a cigarette — would, in one fell swoop, eliminate the feeling that one needs to smoke. But not so. Only 17.7 percent of smokers using nicotine patches, according to Hari, break their addiction to smoking.
Hari also describes a fascinating reverse case. At some point in the 70s, heroin interdiction in Vancouver was so effective that there was virtually no heroin on the streets. This didn’t stop dealers from selling white powder and calling it heroin, and it didn’t stop addicts from hustling to get their hands on this powder so that they could shoot up. If it is the chemical itself that drives addiction and controls the addict, then you would have expected that Vancouver’s junkies, deprived of real heroin, would have been weened of their dependence.
That this didn’t happen is striking evidence — assuming the anecdote, originally reported by Alexander, is true — that not only is the chemical itself not sufficient to explain addiction, it isn’t even necessary.
Data like these suggest that addictions, although they no doubt interact with neural chemistry, can’t adequately be understood alone in neuro-chemical terms. And this is because it is people, not brains, that get hooked. To understand the actions of addicts, you need to look at their lives as a whole. When doctors claim, as they do, that addiction is a disease of the brain, they are saying something that is either trivially true (that the brain plays a role in addiction) or something entirely false (that the brain is the whole story).
It is true, as the old commercial made vivid, that a rat in a cage will forego water to self-administer morphine every time — and will continue to do so until it is dead. But, maybe, it’s not the morphine that best explains this but, rather, the fact that the sorry rat is locked up exposed, in complete isolation from its fellows, in an otherwise empty cage.
This observation led Alexander to wonder: Would a rat in a richer environment — one including not only water and morphine, but also other rats and good food and interesting landscapes — take the same self-destructive course of action? Or, rather, would this other rat find itself so totally dominated by the rewards that the drug alone provides? To investigate this, Alexander designed “rat parks” that were much larger, interesting and hospitable environments in which communities of rats were placed. He found that happy rats in happy rat parks behaved more like casual human drinkers than liked crazed addicts, in that they limited themselves to small amounts of morphine.
This result is striking — and it certainly corresponds to my own personal experience of addiction. I have known addicts, but I have known many more drug users who were not addicted.
Now, Hari is convinced that Alexander has unlocked the true essence of addiction. Addiction is caused by isolation. And the cure for addiction, it follows, is love. We need to give the addict back his or her feeling of connection to others.
This is a beautiful idea — and I like beautiful ideas. I also think that it gets something right. Addicts are disconnected and isolated. But we need to be careful in drawing a too-speedy conclusion. The fact that being isolated is a cause of addiction doesn’t yet clarify how sociality, love, friendship, isolation, etc., function in the lives of addicts. In particular, it doesn’t mean that you can fix addiction with love.
One reason love might not be all you need is that it could be that the wounds that lead us to turn to drugs, to really give ourselves over to drugs, might have their roots in our early lives. It’s hard to simply “get over” early childhood trauma. (Hari also celebrates the work of Mate Gabor, a clinician who argues, in ways that some thinkers worry might be a bit reductive, that the sources of addiction lie in trauma.)
But there is a deeper reason to worry that love couldn’t suffice. Whatever its causes, addiction would seem to be — something like this is Heyman’s view — a disorder of one’s ability to connect to others and value the things that human beings tend usually to value (such as food, exercise, sex, family, work). The remarkable and striking thing about many addicts is that they opt for self-medication over encounter — they turn inward and shut out the world.
It might be right, as Hari claims, that we would fix addiction if we could restore in the addict a sense of connection with the world around him or her, and with other people. But that’s not a prescription as much as it is a statement of the problem. Addicts are shut off.

-
sailing stones of Death Valley
The sailing stones of the Racetrack Playa, a dry lakebed in Death Valley, have been the subject of a mystery since the 1940s. The playa is dotted with stones, some as large as 700 pounds (320kg), with long tracks behind them, as though they have been performing a synchronised dance.
Although there have been many theories about how the rocks might be moving on their own — including dust devils, hurricane-force winds, films of slippery algae or thick sheets of ice — none had ever been confirmed, nor had any human seen the rocks actually moving.

Until now, that is. A team of researchers from the Scripps Institution of Oceanography at UC San Diego decided they were going to solve the mystery once and for all. In the winter of 2011, they brought in a high-resolution weather station to measure wind at one-second intervals, and brought in 15 rocks fitted with GPS devices (since the National Parks Service would not allow them to use the native rocks).
-
Self-Control Can Drain Your Memory
The human body has a finite amount of resources, and scientists are always discovering more about how these resources are shared, depleted, and replenished. Now a new study suggests that the areas in your brain responsible for self-control and forming memories are closely linked – in other words, if you’re concentrating hard on staying disciplined, you’re probably becoming less adept at remembering what’s happening.
Researchers Yu-Chin Chiu and Tobias Egner from Duke University in the US asked a group of volunteers to recognise a series of faces, both with and without the inclusion of a self-control test in the middle. They found that having to exercise self-control had a negative impact on the participants’ ability to recall which pictures they’d previously seen. The same experiment was then repeated with a new set of volunteers and brain-scanning fMRI (functional magnetic resonance imaging) equipment on hand.
The pair discovered that one area of the brain – the ventrolateral prefrontal cortex – was activated frequently during the self-control test and predicted the strength of the volunteers’ memory later on. The findings suggest that self-control and memory compete for the same resources inside the brain, and support the theory that inhibiting ourselves can also cause us to forget more easily.

“The control demands of response inhibition divert attention away from stimulus encoding, thereby weakening memory traces for inhibitory cues,” the researchers conclude in The Journal of Neurosience. “These findings shed new light on the relation between the control process of response inhibition and the cognitive domains of perception, attention, and memory.”
The self-control test used was a traditional Go/No-Go task: these tasks work by asking participants to view a series of items and push a button only when certain criteria are met – in the case of this experiment, when the face shown is male rather than female. The theory is that those who are able to hold back from a button push when necessary are those with the strongest self-control (or “response inhibition”, as neuroscientists like to call it). The participants were not told in advance that they would need to remember the faces they were shown.
“The scans revealed that responding to a cue and inhibiting a response produced overlapping activation patterns in brain regions within the right frontal and parietal lobes, a network that has previously been implicated in response inhibition,” Mo Costrandi reports for The Guardian. “Crucially, ‘no-go’ trials produced greater activation of this network than ‘Go’ trials, and activity in one specific brain region (the ventrolateral prefrontal cortex) predicted the strength of the participants’ memory, such that the greater the observed network activation, the more likely the participants were to forget that face later on.”
The researchers admit their theory is still “speculative” for now, but if further study confirms the link, they believe their discovery could be used to treat people who have problems with self-control: those suffering from ADHD (Attention Deficit Hyperactivity Disorder), for example, or some form of addiction.
One scenario put forward by the pair is having to suddenly cancel a lane change on the motorway because a car is already in the spot you want to move into. If they’re right, the act of having to control and inhibit your actions would make it less likely that you would remember the details of the incident – such as the make and model of the car that was blocking your path.