Introduction

I must also emphasize at the outset that this book is concerned mainly with the temporal aspect of meditation: the emotional and physical benefits. I have no guru aspirations or pretensions, and have never been blessed with more than my fair share of cosmic revelation or understanding. Nor do I have any better answers than the next person as to the True Meaning of Life. All I have to offer is an exhaustively researched synthesis of a considerable number of relaxation and meditation techinques which really works. I will show you how to get more out of life, overcome many of the pains and pressures of modern existence and develop a better understanding of what your life is about.

In many respects, the Calm Technique isn't anything terribly new. I've borrowed shamelessly (we call it 'research') from well-worn ascetic practices and schools of meditation. As a result, the Calm Technique exhibits many of the time-proven principles and methods which have been in use for the past 5000 years. Students of some other schools of meditation may recognize this as being somewhat similar to their own. One would hope that they would find the Calm Technique considerably easier to understand and apply.

There are hundreds of religions, sects and common-interest groups in the world today whose objectives are similar to those expressed in this book. But the Calm Technique has no involvement or affiliation whatsoever with any of these groups. Nor does it require you to have any specific spiritual attitudes or beliefs, or to subscribe to any particular philosophy or moral code. Apart from putting aside a little time each day (just as you would for any exercise programme), it doesn't require you to alter your lifestyle in any way at all.

The objective which all people who read this book will almost certainly share is an improvement in the quality of life. A healthier, happier, more meaning-ful life is a goal we all seek, but which few of us search for with any great determination. How often do we vow to follow some course of action which will improve our health or attitude, only to find that the novelty soon wears off and we abandon it in favour of another message, a newer fad, or worse still, nothing at all?

Before you go any further, it is worth reflecting on what you really expect to find from a publication such as this. Are you seeking some new experience? Do you have a strong desire to improve the quality of your life, the way you feel, the way you think, the way you relate to the rest of the world? Perhaps it's just curiosity. Would you like to be a more relaxed, peaceful and contented person? Are you waiting for someone to offer you a new direction? An answer? An easy way out? Are you approaching this subject with an open mind, or do you already have preconceived ideas on what it is about? 

It is important for you to identify your needs and expectations right from the beginning. Only by knowing what you want can you hope to achieve it through the Calm Technique. That may sound elementary, but it is a vital consideration when dealing with such a subtle experience. 

The Calm Technique is a very simple, easy-to-learn exercise which will produce substantial and positive results for anyone who tries it. Nevertheless, the biggest obstacle you will face in using it successfully is your own expectation. If you start out with a fixed idea of how it's all meant to work, you stand a very good chance of being confused or disappointed. Disregard all those things you've heard and read, approach the subject with a completely open mind, and you won't be dissappointed. Forget all those popular misconceptions that promise exotic experiences which range from 'nothingness' to Nirvana. Forget about those stories of mystical rapture. This book contains no miracles, no occultism, and no promise of immediate enlightenment. Nor is it a source of cheap thrills or cosmic experiences.

I suspect it's a very important marketing technique for a 'how to' book to guarantee instant and permanent results with only a minimum of application and effort. I hope you won't bd too disappointed to learn that such successes are seldom forthcoming in real life. Despite how fervently we wish it were true, there are no shortcuts and no easy ways out when it comes to achieving the goals in life that we consider important. If you want a happier, healthier, more harmonious existence, you have to work for it. You have to make the effort. You have to spend the time. But with an open mind, a sincere desire to succeed and the Calm Technique, these goals are easily attained and can have the most profound and positive effects on your life. 

The Calm Technique is so simple and easy to remember that you could easily learn it in two minutes. Then how come you've got to read a whole book? First, because it is important that you clearly understand what the experience is going to be like, before you begin. Second, you have to know what you can expect to gain from using the Calm Technique. And finally, there is the ever-present risk that any sort of aberrant techniques learned in the early stages will be difficult to 'unlearn'. Therefore, it is imperative that you approach it from the beginning... so you'll have to read the whole book. 

This book should take you only two or threr hours to read. For the best results, read it in a quiet and peaceful place - away from people, traffic fumes and television sets. A calm setting will dramatically increase the effectiveness of the reading.

I doubt if there has been a 'how to' book yet written which omits a paragraph about patience, about waiting until you've read it all before you try a thing. I'm afraid I've broken no new ground with The Calm Technique. It also asks you to refrain from experimenting (except where instructions say otherwise) until you've finished the entire book.

The Calm Technique has so much to offer. It will work for you. You will see the benefits. You will find it easy to learn. I'm so eager to tell you about it that I can hardly wait for you to turn the page!

This excerpt was taken from The Calm Technique by Paul Wilson

Introduction

'Close your eyes and you will see clearly,

Cease to listen and you will hear truth.'

If we're honest with ourselves, we'll almost certainly see room for improvement in our lives. We can be more contented. We can be healthier, happier and more peaceful. We can eliminate many of the life-shortening risks that surround us. 

It is a well-publicized fact that one's health, happiness and harmony can be dramatically enhanced by concentrating on four lifestyle areas:

1) Diet

2) Exercise

3) Attitude

4) Meditation

But can you achieve significant results by following just one of these routes?

The answer is yes. A rigorous devotion to exercise will have a marked effect on the overall quality of your life. So will a similar devotion to diet or attitude. The deal is obviously a balanced pursuit of all four areas: then the effects of one will compliment the other, and the effectiveness of each is enhanced by the practice of the other.

If your determination is such that you can pursue all four categories with equal effort and sincerity, your energies will be rewarded manyfold. However, the one which has the greatest single capacity for life improvement and fulfilment is meditation. Even though this book stresses the importance of all four areas and contains chapters on each, it is mainly concerned with meditation.

The traditional approach to a book on this subject is from the mystical point of view. When you consider that most publications have been written by mystics of one sort or another, and that many of the teachings have been the products of various mystical schools, this is understandable.

What will distinguish this book from the others is my intention to describe the wonders of meditation without the magic and the mysticism. In writing, I have endeavoured to explain everything in everyday language, to avoid exaggeration, and to keep in check my enthusiasm for this subject. You may be familiar with the religious writer's favourite literary devices, mystical metaphors, parables and allegories. While these may be much lauded techniques in traditional writing, they can often be elaborate and exotic ways of saying very little and, as such, have no place in this book. Nevertheless, as much of the material here concerns the most intimate workings of the human mind and psyche, the use of the metaphor will be a necessary convention from time to time. Care must be taken so that metaphor does not become confused with fact. A phrase like 'the body becomes light' is nothing more than an attempt to convey a subtle feeling; you should not run to the bathroom scales in anticipation of a Weight Watchers miracle. There are no miracles to be had.

Unfortunately, meditation will always be shrouded in mysticism (as it has been), that is the nature of the art. While I feel no compulsion to try to alter this state of affairs, I do feel obliged not to add it. Hence this book (and the Calm Technique itself) does tend to err on the side of the practical rather than the romantic. It was written in the belief that meditation is a useful, easy-to-understand exercise that deserves to be treated as matter-of-factly as aerobics or diet.

Those of you who have ever tried to learn about meditation from some of the traditional sources will probably know the frustration that goes hand in hand with this search. If you were reluctant to subscribe to a new set of beliefs, or to pay dearly for a course in mystical studies, you didn't have many choices. I am not for one moment questioning the sincerity and credibility of these teachers of meditation, I know and trust many, and their teachings come from a much longer lineage than mine. However, the Calm Technique presents many of their teachings in a much simplified way and sacrifices very little in order to do so. Still, should you ever want to continue your studies beyond the scope of this book, you will find the Calm Technique an excellent starting point.

This excerpt was taken from The Calm Technique by Paul Wilson

Two foreign citizens kidnapped in Kabul - Afghan police

Two foreign citizens said to be academics have been kidnapped in the Afghan capital Kabul, local police say.

The two were abducted in the city early on Sunday evening.

According to Afghan journalist Bilal Sarwari, the kidnappers wore uniforms of the Afghan security forces.

Afghanistan is in the grip of an ongoing insurgency by the Taleban Islamist militant group. Several foreigners have been kidnapped in recent times.

In June, an Indian aid worker was snatched in Kabul.

In April, armed men in military-style uniforms abducted an Australian aid worker in the eastern city of Jalalabad

Last year, two German aid workers employed by the development organisation GIZ were kidnapped in separate incidents in Afghanistan. Both were eventually freed.

Earlier this week, militants attacked a convoy of a dozen foreign tourists in the western city of Herat, injuring six of them and their Afghan driver.

The tourists comprised eight Britons, three US citizens and one German.

A spokesman for the Taliban militant group said it had carried out the attack.

The UK's Serious Fraud Office (SFO) has launched an investigation into allegations of "fraud, bribery and corruption" in the civil aviation business of Airbus.

The allegations relate to irregularities concerning third party consultants.

The France-based aircraft manufacturer said it was co-operating with the probe, which was launched last month.

In April, UK authorities froze export credit applications by Airbus.

The SFO was asked to look at documentation provided by the company about its use of overseas agents.

Export credits are used by many governments to support exporters, often by underwriting bank loans offered to overseas buyers of UK products.

Last year Airbus used export financing for 6% of its deliveries.

The main parts of Airbus commercial aircraft are made in France, Germany and the UK.

Britain usually provides export support to Airbus in partnership with the other two nations.

Germany and France joined the UK in halting export credits.

Britons under-report calorie intake, study suggests

Britons are under-reporting their daily calorie consumption - potentially misleading policymakers attempting to curb obesity, research suggests.

The Behavioural Insights Team points to scientific and economic data showing people eat 3,000 calories, compared to the 2,000 cited in official surveys.

It says this could explain rising obesity levels, despite decades of surveys saying people are eating less.

Government statisticians say the way calorie data is collated will change.

'Tracking snacks'

Several official surveys, including the National Diet and Nutrition Survey and the Living Costs and Food Survey, suggest the amount of food people eat and buy has gone down in recent decades - while obesity rates continue to rise.

But the researchers from the Behavioural Insights Team (BIT) say if the calorie counts in these surveys were correct, the UK population would be losing weight overall.

Can you lose weight without counting calories?

The BIT is an independent company but started its life in 2010 as a government policy group known as the "nudge unit" because it was tasked with encouraging people into making better life choices.

Its study points to scientific studies including chemical analysis of how much energy people burn, that show people are eating about 1,000 more calories a day per person than surveys would suggest.

National spending figures also suggest we are buying more food than we report in surveys, the authors say.

They suggest there could be many reasons people are not accurately reporting what they eat, including snacks being difficult to track, a desire to lose weight making them less likely to be honest about their eating habits, and fewer people taking part in the surveys overall.

BBC Diet Debate series:

Low-fat or high-fat - does it matter?
Is butter back and is sat fat good?
Is breakfast a waste of time?
Are diet drinks a no-go?

Researchers also looked at the theory that a drop in physical activity was the main reason for rising weight gain.

But they say if a reduction in exercise was solely responsible, every single adult nationally would need to have eliminated more than three-and-a-half hours of daily walking since the 1970s to account for the changes.

They suggest policymakers trying to curb obesity should focus more on reducing calorie intake than promoting exercise.

Lead researcher Michael Hallsworth, director of health at the BIT, said: "Anyone who has been on a treadmill will know what it feels like to look down and see you have burned far fewer calories than you expected.

"Physical activity is good for your health and heart but reducing calories is a more effective strategy to combat obesity."

How many calories

Public health expert Prof Alan Maryon-Davis described the report as an "interesting and very soundly argued analysis".

He added: "This will send a shudder through the junk-food industry.



"Up until now they've been able to point to what was thought to be a decline in the nation's calorie intake and say there's really no need for tougher measures like a sugar tax, fat tax or calorie-labelling on alcoholic drinks.

"But this latest analysis rather pulls the rug from under their feet."

The Behavioural Insights Team, which is jointly owned by the UK government and charity Nesta, applies insights from academic research in behavioural economics and psychology to public policy
and services.

North Belfast: Loyalist John Boreland shot dead in north Belfast

A prominent loyalist who was a member of the Ulster Defence Association (UDA) has been shot dead in north Belfast.

He has been named locally as John Boreland.

The shooting took place in Sunningdale Gardens off the Ballysillan Road shortly before 22:00 BST on Sunday.

Mr Boreland is believed to have survived a previous attack several years ago. The shooting has been condemned by senior politicians.

First Minister Arlene Foster said she was, "shocked and disgusted" and urged "everyone to work with the police as they investigate".

Deputy First Minister Martin McGuinness said there could be "no justification for the murder of a well known loyalist in north Belfast".

"This was shameful and I unreservedly condemn it," he said.

The Secretary of State, James Brokenshire, said he was "concerned to hear of the fatal shooting in north Belfast" and added there was "no place for violence in communities".

Who is John Boreland? Analysis - BBC News NI's home affairs correspondent Vincent Kearney

He was quite a known figure and certainly for quite a number of years, he would have been quite a feared figure within north Belfast.

He was a leader of the UDA in the area and a close associate of two brothers, Andre and Ihab Shoukri.

In fact, he served time in prison after being convicted along with Andre Shoukri on a range of extortion charges.

The police at this stage say it's too early to ascribe a definite motive but he did survive an attack two years ago which was believed to have been carried out by former associates of his within the UDA.

So this could be the result of an internal fight within the UDA because it has become so factionalised.

It could be a dispute between rival groups of UDA members or former UDA members.

However, because he was heavily involved in crime the police are saying, at this stage, that it's possible this could have been a criminal motivation or it could be a combination of both - it could be UDA and criminal factors involved.

The DUP MLA Nelson McCausland said he had been at a church service in the area about an hour before the shooting.

"I want to express my sympathy to the family because no-one has the right to take life," he said.

"We've had too many murders in north Belfast down through the years.

"These are things that should be of the past. We want to see guns off the street."

Ulster Unionist councillor for the area David Browne condemned the shooting.

"My sympathies go to the family of the person who was shot," he said.

"These incidents used to be a regular occurrence many years ago and I would plead with those people who have done this to stop doing this.

"If there is any thought of retaliation from anyone, please do not get into this spiral."

BBC News NI's Kevin Sharkey at the scene

There is a very heavy security force presence on the Ballysillan Road this morning.




There are a number of police vehicles which have sealed off part of the road immediately around Sunningdale Gardens.

People are already beginning to congregate, watching events as they begin to unfold.

John Boreland was heavily involved in criminality, he was a member of the UDA.

It appears as if this operation along the Ballysillan Road will continue for some time.

Feet away from me, there are heavily armed police officers, traffic is beginning to move along on this road.

FTSE 100 bosses earn average of £5.5m a year, report says

The bosses of Britain's biggest companies now take home an average of £5.5m per year, a report has said.

The High Pay Centre says chief executives of firms on London's FTSE 100 index saw their mean average income rise by 10% in 2015.

Median pay rose to just under £4m, 144 times the median wage of the average Briton, which is currently £27,600.

The findings come just weeks after the new prime minister proposed a crackdown on excessive boardroom salaries.

Theresa May said shareholder votes on executive pay should be binding.

In July, she said there was an "irrational, unhealthy and growing gap" between what leading companies pay their workers and what they pay their bosses.

Stefan Stern, director of the High Pay Centre, said the think tank's latest report showed there was "no end yet in sight" to the rise of FTSE 100 pay packages, adding that he was delighted by Number 10's interest in reforming the remuneration system.

He said: "In particular, we support two of [the prime minister's] main proposals: that companies should be obliged to publish the ratio between the pay of the chief executive and the average worker in the business; and that the voice of the ordinary employee must be heard in discussions over executive pay."

On average, most employees received a pay rise of about 2% last year, Mr Stern told the BBC's Today programme.

He added pay increases for most people had been "pretty uninspiring for the last decade".

Rebellions

Increasingly high levels of boardroom pay have prompted a number of shareholder revolts in the past few months, but currently these votes have no legal authority and can be ignored by the company boards.

In April, BP investors rejected a pay package of almost £14m for chief executive Bob Dudley, at the oil company's annual general meeting.

Smith & Nephew and Reckitt Benckiser faced similar, albeit smaller, rebellions.

The incidents led the Executive Remuneration Working Group, which includes some of Britain's most high-profile bosses, to declare that executive pay in the UK is "not fit for purpose" and needs reform.

They said there was "widespread scepticism and loss of public confidence" in big businesses as a result of the levels of pay.

The High Pay Centre's report found that increases in salaries were bigger for a select few chief executives at the largest companies.

The head of the advertising group WPP, Sir Martin Sorrell collected the highest amount, a total of more than £70m.

Sir Martin has defended his pay package in the past, saying his salary is based on the performance of WPP, the world's largest advertising group.

Other high earners were Berkeley Group's Tony Pidgley, and Reckitt Benckiser's Rakesh Kapoor, both of whom took home more than £23m last year.

There were no women among the top 10 highest earners.

On average, chief executives were paid 129 times the earnings of their own employees.