Alright, it's 1500 hours. Time for the first afternoon talk here in Heiberberg. And it's about back up out of the box with Debian. And our speaker is Lars Viserius. Give him a big hand. Thank you. Then everyone hear me at the back end. Okay, I shall try to speak loudly and clearly. Thank you for coming. I will start with a couple of questions to the audience. How many of you have set up a backup system for yourselves that you like and trust? Okay, maybe half. That's expected. How many of you have done that for a family member or other loved one, a friend or at work? Yes. About the same people, slightly less. How many of you have run a backup this year? Any kind of backup, even if you don't like it or trust it? Excellent. How many of you have done that this month? How many of you have done it at Debian? How many of you are running one now? Excellent. Give the man a pause. One of the things that people in a position to do technical things often have to do is to provide technical support for people that they possibly owe their birth to or have siblings or are married to or whatever. The family IT support. Anyone here in that position? Yeah, most of you know the situation. It's nice when you install Debian and it provides certain things out of the box, like a mail server for sending mail or a web browser or Chrome for automating things or, dare I say, an init system. It is part of the things that an operating system should provide, an operating system in the modern Linux distribution sense. It should come with a number of services that most people want. Not necessarily everyone, but those people who don't want them can tweak. But if the majority want something, say, supporting printers and scanners, it's nice if you can plug in a printer and it works without having to rewrite your Etsy print cap. That was not fun. I have been thinking about backups for a while and I think it would be nice if Debian came set up by default in default installs with the necessary services to make backups easy. And this is what this talk is about. I will start with a bit of personal history. April 1984. My father has started his own company and he has bought a computer for his home office and he let me play with it. This is my introduction to computers. And my father gives me a short lecture saying that there are certain things one shouldn't do with computers, like throwing them out of the window. And he gave me two floppies. His computer had two floppy drives. He told me that this is floppy number one. This is where you put all your data. This is floppy number two. Every time you have made any changes, you make a copy. So I was indoctrinated to backups from the start. So far I have not experienced catastrophic data loss for my own data. Some people in my circle of friends claim that I am obsessed with backups. This is not true. Not at all true. I had a question of how I did backups some years ago when I was trying to set up a company to provide backups as a service. So the entirely illegible top circle, red for those who can see colors, represents my laptop. And from that I backed up to a server I had co-located and that was my backup number one. That was then backed up to a second server in the same rack that was a cold spare. So if the first server would go down or be broken, I had in minutes a working second server. The second server was then backed up to a secret server located somewhere entirely different so that in case the front-end servers get broken into and someone modifies the backups, they have a history of the backups on the secret server. Then at home I had a pair of USB drives to which I backed up and then took one of them to the office where I worked and the other one back at home. I had a file server at home to which I backed up the laptop and then I had a backup server that backed up the file server. I don't think this is obsessive. This is merely ordinary precautions. So the grand vision I have is that you install Debian, you tell Debian where you want to have your backups. It all happens. You don't need to do anything else. Just like if you want to print something, you want to tell Debian that I have now installed a printer. Ideally so that you don't even have to do that. The system notices that oh there's a printer, I shall print something there. There will be large numbers of files with some, large number of pages with some weird junk on them because Debian got confused between PCL and PostScript. But I don't like the printer. I would like backups to run automatically and also be verified automatically so that if there's a problem with, say, the USB drive you're backing up to, you get notified. If you want to go and have a look, you can always check the status of your backups but you don't have to. It will just run. If you want to restore data, then that's what you need to do some interactive with. But as far as I know, nobody ever restores anything. I have written a backup program called Obnam. This talk is not about Obnam. Via Debian, we choose every alternative. There needs to be a default that we use, but whatever that is, it's not relevant. Obnam is not the solution I'm advocating here. Competing operating systems made by an American company near Seattle or in California without naming names. When you get them, they come installed with backup software and sometimes they push you into using these. These are desktop solutions. What I would like to have is that any kind of Debian system has to use the backup. Who here has a server? Who here would like their server to be backed up? Yeah, that's what I thought. If you happen to run Debian on, I don't know, a watch or a phone or a router, there's no reason why that couldn't be backed up. So this is not only about desktop. Backups should be stored somewhere. That's the unfortunate part of backups. You have to buy more hard drives. Typically, people think about backup storage as USB drives, and they're fine. They're easy. For a non-technical person, they're very obvious that, yes, I have this drive on my desk. It's called backups. Backups happen. That would be really nice. We don't have that now. But there are other ways of providing storage. You could have a backup server on your LAN and set up backup so that whenever that server is available, when your laptop is at home, then backups happen. Or it could be a server on the internet, what is currently known as the cloud. Backing to the cloud, having your backups in the cloud, is sometimes funny for Finnish people, because in the cloud, in Finnish, means being high. I would like to prefer to have my backups in somewhere where they're slightly more reliable than being high. But there's no reason why we can't support this. Obviously, there needs to be some kind of configuration saying, yeah, I want to use that backup server, and then it just happens. This is also a business opportunity for ISPs. They could make it very easy for Debian to provide this configuration. Some people really like tapes, and if you do that, I'm not judging you. So, that is the grand vision. Any questions so far? Expressing the grand vision is the simple part. Nobody has questions. Good, everyone agrees. I'm continuing a little bit, and then expressing more details. I would like there to be a configuration format for this so that a way to configure these backups so that regardless of what software is being used, whether it's obnem or tar or cat to provide backups, the user experience of configuring it would be basically the same always. Ideally, there's nothing to configure, but the world is not quite that simple. Good defaults are essential, because if we require people to start writing regular expressions for all the files that they don't want to backup because they're useless, like, say, the web browser cache files, which can be many and numerous and large, but mostly are obsolete by the time the backup runs, then we don't want people to have to do that themselves. We should provide defaults for anything that is usually safe to exclude from backups. Anything that is actually important should be tweakable. I don't want to say that configuration is unnecessary, but defaults are important, and it should be easy to do the things you do. I'd also like to support multiple backup repositories, so multiple locations to which you backup, so you can have both the USB drive and the server on the internet. Everything should be automatic so that after the initial configuration, backups just happen. I've seen backups being handled by various people in various organizations over the years. In situations where you have a paid person to do things like rotate tapes from the office to the bank and back, that works. If we expect normal people who are not paid to take care of their backups to do this, we fail. If we expect people to go out and buy a stack of Bluray disks and swap 50 disks to a drive in order to run a backup, this isn't going to work. Other operations that need to happen are things like checking the backup storage that is still valid, that the backup repository has internal consistency, and that the backup data matches live data whenever possible. All the kinds of things that those who are satisfied and happy with their backup solutions obviously are already doing, but doing it so that it happens for everyone is the actual challenge. Oh yeah, restores. Restores are unhappy moments. If you need to restore something, you are under some stress, possibly a very large amount of stress, and your spouse or your boss might be screaming in both your ears at the same time. So my preference is to make restores as simple and obvious as possible.  Most people who can use a computer can copy a file, so this is not new stuff for them. If you need to go and enter hexadecimal numbers on a command line tool, not so much. Obviously, if this is architected properly, then we can provide a number of user interfaces and user experiences, and those of us who really like hexadecimal numbers can use those. I haven't done anything. This talk is about expressing what I would like to see, and seeing if anyone else agrees. OK, several people, many people. Good. There are a number of things that need to be done. That's not a well thought out list. That's something I wrote because I need to fill a slide. I'm not saying that if we do this, we're done, and I'm not even saying that we have to do this or we will never be done, but it's things that might be useful to consider. I seem to have entirely forgotten to put in some consulting management sales speech there. Sorry. Would anyone be interested in helping in any form? One person. Anyone else? Filing bugs is helpful. Trying this, testing this, speaking about this, telling the people who do these technical parts of this what they would need and like to have is helping. With these definitions, anyone like to help?  OK, some positive response. Most of this should not be very difficult. The most difficult part is writing the actual back end backup application that does the part of shuffling data in some place or other and bringing it back when needed. That's what I do with Obna. All this other stuff is taking pieces, it's mostly about taking pieces that exist and writing some small stuff and then integrating this into something that works. If we can find enough people who work on this, we can do this for stretch, which would mean that it's the first debut release where people can rely on backups being there from out of the box. I happen to think that would be cool, but I admit being slightly weird about backups. Just slightly weird, I'm not obsessing about anything. And my backups are still running. OK, that was a very short talk. I was hoping to have more questions. Anyone have any opinions? Wait for the microphone, please stand up. Given who we are, might it not be harder to agree on something than to implement it? No, I think it's very easy to agree, as long as I'm doing it alone. When I said that Debian has a tendency to choose all the options, I said, I meant that. We have a tendency to, when it makes sense to make it possible for people to mix and match various components. So we have a default MTA. Males are X in form. Sorry, it took me a while to remember the software that I always replace. But I can replace it, that's a nice part. And what we have in Debian is a system as a whole where taking one of these components, replacing it with something else, is usually quite easy. When the various components are sufficiently similar and compatible, and we can provide the interfaces that are needed. I have two questions. First is a system like Postgres. You can't just back it up. You need to take some additional steps. Are you planning to provide certain special handlers for specific software, or are you looking at a solution whereby Postgres will install its own backup handler eventually? Yes. The second one of those. I haven't decided which one. I haven't architected this at all, except a little bit in my head. I didn't want to come here and present that, yeah, this is what you people should do. I've maintained lock check for a very long time and it was a nightmare pertaining to this, because we did both. So I think you're going to have to make sure you do one thing well from the start. The second question is automated backups. I run automated backups. My mom runs automated backups, thanks to me. And that's great, because it works, except when it doesn't. Occasionally, for instance, when you're sitting at home and you're doing a backup and you accidentally downloaded that Bluray thing and left it in your home directory, and now it has like backup 24 gigabytes. Yes. That's right, exactly. That's the one I meant. And now it's uploading 24 gigabytes through your DSL-uplink and it fails to do that and takes the next 400 days until it finally concluded, because it only does it during the night or whatever. And so the PhD thesis or whatever my mom's working on which comes right afterwards in the file system, if you know what I mean. Never gets backed up until 401 days by which time the laptop has failed. Is there a way for her to A, find out? Yes, is there a way in your vaporware? How are you thinking about letting her know that this hasn't been backed up yet, that there's a problem, and would it be or do you have a sensible idea for her to be able to say, this is important to me, and this is less important to me, so prioritize this? So yes, there absolutely needs a way for the user to say that I care about this data. I don't care about this data at all, because I can always read down the Debian installation BDROM image. And this data, I would like to have it backed up, but it's not as important as all the other data. This is the kind of thing that people need to be able to do, absolutely. How does that happen? I don't know yet. But technical details are solvable, more or less, mostly, sometimes, by someone. Before we have the next question, I would like there to be a way to notify the user saying that, oh, I have noticed this large file, new file, that you didn't use to have yesterday when I ran the previous backup. What should I do? And then we can have defaults saying, it looks like an ISO file. We probably don't need to worry about that that much. We put it at the end of the queue. And we notify the user, and the user can say, oh, I don't care about that at all. At which point it gets removed from the queue entirely. If we do this well, or well enough, then the user will rarely be bothered with these questions. I would like the user not to be bothered saying, oh, you have a doc file there. It's two gigabytes. It'll take two minutes to back up to the local machine. Do you want to back this up? This would be idiotic. Bombarding the user with questions all the time would not be useful. But when there are really exceptional cases like tens of gigabytes of data in a new file, yeah, sure. Ask the user. Hi. So the case about the Postgres backup, this is an example where it would be useful if a package would also install some information that says although the database files are in Valip, it doesn't make sense to back up this particular directory. Ignore it. It would of course be, it might make sense to not back up var cache. The name says it's cache data. It can be recreated. But Valip would be backed up, although it doesn't make sense for my SQL. It's the same, and there might be other programs like that. And then there is data in the home directory. If programs do as the XDG directory specification says, they use dot cache directory, and you can just ignore everything that's inside there. But unfortunately not all programs do this, not all packages do that. So it would be useful to say, okay all home directories that have dot something, it's not worth backing up, because it's just cache, and it might be even a lot of data inside. And related to this, I have a question to the audience or an appeal. I have a page in Zadibianwiki about XDG directory specification and a long running request that the free desktop people might include a state directory, which is also data that it's not worth backing up. But many programs modify their config file for unusable data like the last window position. And if somebody here has relation to forks at the free desktop group, now how the process works, would be nice to have a state type directory in this directory specification. Yeah, I agree that it would be nice to separate things that are just data that is never useful to back up or not important to back up. Luckily, things like window positions are quite small, but it's annoying that they're in config information. When it comes to cache directory specifically, there is already a specification for tagging a directory as a cache directory. It's called cachedir.tag file, and there's a link to it on the internet that someone should find. Obland supports this, and a few other programs support this, but it's mostly unknown. Yeah, should we make it a policy that MySQL and Postgres should put these files in vallip Postgres and vallip MySQL? I wouldn't mind. I have a lot of time for questions. Actually, no, Harry, who was... Yeah, did our director want to ask something here? What about encryption? I know I use for this encryption on my desktop and on my servers, and to me, encryption is needed. So when I back up things, it would be stupid not to encrypt the files I back up, because I don't necessarily trust the place where I back up things. So if not a default, I think encryption should definitely be an option. I fully agree, and I think the default should be to use encryption when backing up remotely. Hi, I would totally disagree with Thomas not backing up vallip, because sometimes I just want a quick backup of my database, and it's much faster to shut down the database and take a snapshot of vallip instead of trying to dump the database and then copying the same data. It would take twice as much time because my IO is probably limited to take a dump. So if I'm in a hurry, rushing to the airport and I want to do a backup, a quick backup that's probably working in 90% of the time is better than nothing. So excluding it always is wrong, so probably your vaporware should have a quick backup that's probably working and do a good backup, which will take some time, but maybe I don't have this time at the moment. That's also an excellent point, and it's not just airports, say at a talk at Debcon and you want to go to the next talk and you don't want to shut your laptop because carrying it open while running a backup is a little bit risky, as I've noticed this week.  Backed up as you make changes. I don't know when I will be there, but working towards it. But in general, being able to say, even if it's not just saying things like shutting down your databases and so just saying I'm at the airport, I have five minutes, backup all the important bits would be really useful to say. Hi. I seen a previous slide that you want a backup easy like a restore, easy like a copy. My question is, a copy is not a backup. The main difference is that sometimes you want to restore an old copy from a month ago. So I don't think that it was easy as a copy. I think it is. If you do it right, it's that easy. I think more some way to say I want not the recent copy, but for example a copy. Absolutely. I agree with that. But that can be done by showing all the backups of your data in the file browser in parallel. So you can see this is from yesterday. That's from last week. That's from last month.  So we agree, we just need to agree on the implementation. Can we revisit the database problem one more time? So besides the system databases we also have personal information management tools like in KDE. It's Equanady and it helpfully stores your personal contacts in a MySQL database in your home directory. So there are the same problems that we have for system directories containing databases also applied to home directories. We don't know exactly where they are. I think it can be a more generic solution than taking those system directories is required over here. Absolutely. I think some kind of hook system where sorry, I missed the name of the program but the thing that uses MySQL in a home directory so that it can be told that a backup is about to run. Do whatever you need would be nice. And then using these hooks to say both the user and the system level was to say that if the solution to the problem is that yeah, you do a MySQL dump into a file and that file gets backed up then that's what's happened. It's even better if this can be done without having to dump a 14-petabyte database every time you run a backup. But there are tools for this and we need to find a way to integrate those tools into a system that just works. I think on one of your slides you said the technical parts are not that difficult here. I think to do a part that's true like if you have a local disk we have a full-screen encryption we can use something like ButterFS on top and then we get snapshots and all these nice things. But I think if we integrate this versus remote services possibly different kinds of remote services it's a whole lot more complicated and I think there's probably a lot of work that needs to be done there to provide some sort of working interface and then one that's compatible with all the different types of backups that we need to be able to do. If I'm understanding you correctly you're implying that CAT is not the perfect backup tool. I agree. But there is a set of programs that can be used to solve this and it's possible that some of them only work on say local hard drives and or tape routes for those who actually want them. Or and some possibly only work realistically on a remote server. Maybe someone decides to write something that only ever works on their own personal PHP script on the server. It's really nice to be able to allow them to integrate that into this thing. But these are certainly things that need to be considered when the solution gets architected and implemented. When we want to have this fully automated and not thinking about I believe we quickly run into the question that we have to manage different states of the nation. Am I at home on my own network? Am I traveling and have limited bandwidth even if I'm connected to a wire? Do I have limited battery? Am I giving a presentation right now and I can't be bothered to give anything away from my bandwidth or from my CPU or I don't want the hard disk to spin up so there are of course other use cases for this during presentation I don't want notifications from new emails to pop up and so sorry yes of course but my question is is there previous work regarding this questions to let the computer now that currently you can do whatever you want or please don't do these things because you are currently used to give a presentation or I'm traveling does system D does this already? Yes, is there something like that to say to the laptop you are in that state and thus you shouldn't do those kind of things? I believe there is and I don't know what the status of that current is but there are people who do things like they have a script that gets run by IF up down on network connections this looks like my home network and it sets a flag file somewhere and then the cron job looks at the flag file and it gets a bit complicated but there is some work on that and this is again an excellent point at it can be taken into consideration when designing these backup things there is no point in running a backup if you are going to run out of battery in 5 minutes But to be sure it's not only about network but for example also about notifications Many of the problems have been talked about here seem to be solved by simply having a divas announcement saying I'm doing a backup now programs that are concerned that you should not do a backup could then signal back and say stop I am running and I'm noticing that I have low power or I'm doing something more important so stop what you're doing do your next backup next time is that divas seems like an excellent way of solving this can be integrated into the kernel that was a joke I just started to realize that maybe there are many types of backup just for example most of the backup of people think is like a snapshot now I want a copy how the disk is now but for example in the word of databases you have a sort of continuous backup you have journaling so every modification is sent somewhere else so if you crash you can recover this journal and recreate this state of the database in that moment so I was thinking if this kind of backup can be managed in the same way or in the same infrastructure I would hope it can the more how shall I say not difficult but complicated situations like this we have the harder it becomes but the devian we can do it Martin was failing it sounds to me that if you do this at the user level you're going to have inconsistencies at some point in time and generally one thing you could do is LVM snapshot and so on but that would then require for every single devian system to help LVM which I don't think that is your goal but how have you thought about this have you thought about using a sort of standard BTRFS does it too without LVM there are other file systems out there that do it have you thought about using some sort of abstraction layer here Yes I think some kind of consistency needs to be attempted file system or rock device level snapshots are not a complete solution because even if you take an LVM snapshot you can have an application that needs to write upgrade to files and if you write something to the first file you take a snapshot and the snapshot is inconsistent I'm not saying that this is a good way to write applications but raise your hand if you've ever noticed that programmers are a little bit stupid sometimes I don't have a solution for complete consistency I don't know if one exists but we can see what we can do and if we are consistent to I don't know 7 to 15 9's that will be fine you had a question My question goes a bit in a similar direction I already talked about that you would like to be able to plug in some functionality at Will to make it a bit modular because for Oppner you said you want to make it very generic so that it doesn't assume much but especially for consistency to assume some things can help but to make it required is a problem too because maybe people don't have butter as for example with butter as you could do a snapshot a database which probably uses to synchronize data and use a journal file you can get away with a snapshot I think and you can even ask use the old snapshot and the new snapshot and only different files and it has new files within a very short time a shorter time that any find will find the files on the disk for example do you think of ways to integrate this functionality as an option and make it do you what do you want to assume as a requirement on the machines what do you want to have as an option as you thought about this a little bit but I thought it would be a really good idea to gather a group that thinks about this together because I'm a brain with a little stupid bear problem I'm not really smart all the time sometimes I do really stupid things like giving very short talks and long QA sessions I think this would have to be the final question perhaps we can have time for one more after that hello I thought it would seem necessary that individual packages dictate files that should not be backed up individual packages provide an exclude list so that individual package maintainers can specify that instead of trying to do a comprehensive database within one backup tool also for individual packages I was thinking databases to provide a script to be triggered in case they need to know that a backup is about to start or even to dump out a backup like in the Postgres situation if you did want to create a full dump that could be backed up more easily than the contents of Val Lib you could exclude the package the Postgres package could exclude Val Lib Postgres and create a more flat backup elsewhere at the request of the backup program yeah I agree in general we need to be able to accommodate these kind of special needs of things that do anything except have a single file that they never write to because that would be released in backup I think we are out of time I don't know if there are not further questions we thank you Lars, do you want to allow one quick question it's not so much a question but the scope of what you're proposing is huge and I'm thinking and the ambition level of it is huge and I'm thinking it might be helpful if you kind of like prioritize some kind of scope on this because there are so many use situations with Debian and it's used in so many ways if you kind of make an application that can do work in every situation absolutely it's very ambitious I'm not saying it can't be done but how you'd use it in the real world might be a problem so some kind of scope on your ambition would be good I agree and my first scope would be to backup files that don't require, that are not databases or require any kind of special handling because that's doable for stretch and if you can then start adding hooks and so on for stretch plus one we have plenty of time thank you, Lars, and thanks all for coming this concludes the second talk this afternoon


I can remember my first experience with a student who had asthma. Kids were running from one end of the gym to the other end of the gym. And everyone else is down at one end of the gym, and he's still on a line. So he says, I just need to get my bag. I reach as any calmly, administers his medication, and looks up, still smiles, OK, I'm ready to go.  Asthma is a common health care problem. About two children in every classroom of 30 have asthma. Asthma is the number one cause of absenteeism due to chronic illness. It interferes with a student's ability to participate in school activities and can even cause a medical emergency. But with an improved understanding of this illness and its management, school personnel can help the student with asthma participate more fully in school activities and lead a happier and more productive life. Everybody who's involved in the child's care needs to understand about asthma, and that includes the child him or herself, the parents, the people at school, and, of course, the health care providers. Asthma is an illness that primarily affects the airways, the tubes through which air flows into and out of the lungs. Asthma has episodes of airway narrowing or obstruction caused by three factors, temporary contraction of the muscles of the airways, immediate swelling, or inflammation of the tissues in the airway walls. The swelling, in turn, creates more swelling and increased sensitivity, and clumps of mucus that may become lodged inside the airways. Although the episodes of asthma or an asthma attack may come and go, it is now known that asthma is a chronic condition. Even when a person feels fine, there is underlying inflammation making the airways sensitive to a variety of things. The things that make asthma worse, that is, cause an asthma episode, can vary from person to person. Some common things are allergies to pollen, household dust, animals or mold, respiratory infections, colds or flus, exercise, irritants such as cigarette smoke, secondhand smoke, perfumes or air pollution, and cold air and changes in weather. Asthma episodes brought on by exercise are particularly common among children, especially when exercising in cold air. Symptoms may occur within minutes of a student beginning vigorous exercise. Recognition of the causes and dangers of asthma can help minimize risks to children with asthma. The whole concept of not being able to breathe is really something that's frightening, and I think most teachers are afraid of two things, a child going into some sort of a seizure and a child not being able to breathe. So the staff was very ready to accept any type of training concerning what to do when the child exhibited symptoms of asthma. The basic symptoms of asthma are wheezing and then coughing. Lots of times kids cough, they may not wheeze, they may just cough a lot when they're running around, or shortness of breath or they experience it as tightness.  It is very important that children use their inhaler properly. This procedure can be very tricky because it requires coordinating breath inhalation with medication release. Children must take their medication correctly in order to benefit from it. Everybody take a deep breath and let it out. Very good, that's your lungs that work. Those are your lungs. Education programs such as the open airways and the A-plus asthma program provide students and school personnel with the knowledge and skills to manage asthma effectively. I like the A-plus asthma club. It is fun. It teaches a lot about asthma. It told me some things I didn't know about asthma. At the end of the tubes are tiny sacks of air.  It doesn't bother me about having asthma. And it's bothering my friends. They help me out a lot. How do you feel when you can't play tag or kick the ball? You feel left out? You feel left out. So what do you do when you feel left out? Anybody can help? What do you do when you feel left out? You play with somebody else? You play with somebody else. My advice to a child that has asthma will be, gonna be afraid of it. It's normal, it's okay. As long as you have your asthma medicine, you're fine. I'm unstoppable. I can do anything I wanna do as long as I take my asthma medicine, I can control myself. School personnel working as a team can keep the child with asthma involved in all activities. The role of physical education teacher in some ways is probably the first line of recognition of children having asthma attacks. Asthma attacks occur more often in gym or physical exercise than probably any other place in the school. So phys ed teachers need to be able to recognize the symptoms of asthma so that they can help the children stop, step out, take a break, take their medicine, really initiate treatment. Children with asthma can most certainly participate in physical education and other outdoor activities. Most children with asthma can do anything that any child can do as long as their asthma is well managed. What is the importance of pre-medicating before a physical activity? Pre-medication really prevents the whole process from getting started. See, one of the things that happens in the lung is not just what we call bronchospasm, things tightening down, but it's also a process of irritation. And once that process starts, it can be harder to stop it than it is to prevent it. For most people, effective management of asthma means working with their doctor to identify and control any environmental factors affecting their asthma and by taking the right medicine at the right time. Medications fall into two categories. One is called a bronchodilator. This type of medicine relaxes the muscles that constrict the airways. Bronchodilators generally are taken by inhalation early in an asthma episode or before activities like exercise. Bronchodilators provide fast relief of the immediate asthma symptoms but do not affect the underlying inflammation. Another major group of medicines is called anti-inflammatories. These act by reducing swelling and inflammation inside the airways and are generally given by inhalation. Anti-inflammatory medications are increasingly being recommended for a greater number of asthma sufferers as a daily medication to prevent episodes from occurring. The principal and teacher play a key role in asthma education by encouraging school staff to learn about asthma and ensuring that children with asthma can take their medicine during the school day. It's important that schools allow students with asthma to bring their medications to school and to have them administered in the way that's most appropriate for that student. Asthma, if it's not treated early and appropriately, can get very severe. Some schools are concerned about allowing students with asthma to carry medications with them because of drug-free schools. It is vital, however, that they develop exceptions for students with asthma so that they may carry their medications with them. An asthma episode requires quick action to prevent a medical emergency. School personnel should have an asthma action plan for each child. What an action plan does is it spells out some steps that you take right away to deal with asthma. It's really a recipe to follow when you have an attack and it makes it much easier to manage the attack and to think clearly if you know what steps you're going to take. If we're out in the schoolyard and a child has an attack, how do we know that, you know, the attack is severe, so severe that it's an emergency situation? If a child can't really walk or talk, if they have trouble actually getting the breath to talk to you or if they sort of suddenly sit down and they just don't want to move, those are clues that the child may really be having a lot of trouble breathing. If a child's posture changes and they're sitting like this, they may raise their shoulders a little bit. They're really trying to make it easier for themselves to breathe. Classroom teachers may also observe a student having episodes of coughing, shortness of breath, or wheezing. If that student has not been identified as having asthma, the teacher should inform the parent and encourage them to see their doctor. Sometimes children who have asthma in school are stigmatized because they have asthma. It may be that other kids don't understand it and then make fun of them because of that. The school teachers and physical education teachers and school nurse can play a role in that by running programs in the classroom so that every child in the school understands what asthma is. Do the children ever outgrow asthma or do they stay with it throughout their life? Well, some kids do outgrow asthma and other kids don't and there really isn't any way to tell now when they have it. We hope we might be able to learn something in the future but really the best thing to do is to tell kids if you take good care of your asthma now, the chances that it'll be troublesome later on are probably less. The end goals for schools in dealing with students with asthma is to keep the student in school and in the classroom so they can be learning. And with the right kind of treatment plan that's understood by everyone in the school, that's really possible. Kids should be able to take part in sports and kids should be able to take part in all school activities if they're receiving the right treatment. Asthma in and of itself is something that we can do something about. There are so many medical problems that we can't do anything about. But asthma, that is something you can deal with. You can actually change what's going to happen for that child through an education program. When you teach them young, they carry that through the rest of their lives.


I can do single qubit gates, and we also looked at interacting ions. And now today, I want to start looking at the interaction between electromagnetic radiation and trapped ions or trapped atoms. Actually, what I'm going to do now, most of it is also applicable to any particle in a trap, any particle that has an internal structure in a trap. OK, but first I need some space. OK, so what we want to look at is at the interaction between trapped ions. And like I said, you can replace this with neutral atoms or something with electromagnetic radiation. So that's what we will do here on the blackboard. OK, so where do we start? Let's start with a picture. We have a very simplified view of our ion, of course. We only talk about qubits. So just two states that are relevant, 0 and 1. The energy separation is given by omega. And then we have the atom in a trap. So we have a harmonic oscillator coupled to the ion. So that has energy levels separated by frequency nu, angle of frequency nu. And then in addition, we have some radiation field. I'm talking about two stable levels of the ion that do not decay like metastable states or hyperfine states. So this omega could be in the optical regime. It could be in the radio frequency regime. So what I'm going to show you now is completely general. No particular assumption on omega and on the strapping potential. OK, so now we have some radiation coupling. You will see that this will couple the internal and the external dynamics. That's what we want to see in the end. And so we have radiation, near resonant radiation at a frequency omega l. And then we have a coupling between the atomic dipole or quadrupole or whatever we consider. So if you have a dipole, then your interaction Hamiltonian is simply hl. Then this is simply given by minus d dot e. So that can be the electric dipole moment of the atom coupling to the electric field, or it could be a magnetic moment of the atom coupling to this explicitly minus mu dot b. So that's a magnetic moment coupling to a magnetic field. OK, so but first let me specify this field here. So the field, I call it, so I call the field now f, and f can stand for either e or b.  So we have for the traveling wave, that's k times set. So the wave is traveling along the set direction. k is the wave number. So k is 2 pi over lambda. Lambda is the wavelength of your radiation. Omega is the frequency, and phi is the phase. So you just have a traveling wave. And then you can write your interaction Hamiltonian, this hl, as, so I'm just, you can write this as h bar omega Rabi frequency. That's what I introduced yesterday. So the Rabi frequency, h bar times the Rabi frequency is just, for instance, d dot e, or it's u dot mu dot b. So this gives you the energy. That's the interaction term. And then you have a term sigma x that couples your two states. So actually the internal Hamiltonian is given by 1 half h bar omega times sigma set. So that's the usual Pauli matrix that you know. So this is just a two level system that can be described like a spin. So you have spin up or spin down. You can imagine this as being spin up or spin down in a magnetic field, for instance. And this is your Hamiltonian. You all know Pauli matrices, right? Nobody shouts, yes? Could I assume? OK, so this is our designated space for the basic stuff here. Let's write them down. So that's just for our two, we describe as a spin 1 half or two level system. So we just need a 2 by 2 matrix. And that's just sigma set. And then we have sigma x which couples these two states. So if you have a sigma x term, you have a coupling between these two eigenstates. Or you can have a sigma y term that looks like this. That would be the identity. OK, so you know Pauli matrices. Very good. OK, so here we have the internal Hamiltonian. Here we have the external Hamiltonian. And so this is just a quantum mechanical harmonic oscillator. So we have h bar times nu times a dagger a plus 1 half. So a dagger is the creation operator and annihilation operator for the harmonic oscillator. So the annihilation operator creates one quantum of excitation and the creation operator creates one quantum of excitation and the annihilation operator gets rid of one quantum of excitation. So you probably all remember this from your quantum mechanics lecture. So if you should have any questions during the course of this fertile derivation, just interrupt me. OK, so that's internal and external Hamiltonian. And now we have this coupling between, so this is just the atom sitting in the trap and now we add radiation. And that's what I want to look at now. So I look at the coupling Hamiltonian that couples the radiation to the trapped ion. OK, so that's the strength of the coupling, the energy of the coupling. That's the sigma x term that couples these two terms. And then we have, of course, our wave here. OK, and we rewrite this in the following way. So sigma x I can write as sigma plus plus sigma minus. So those are the atomic raising and lowering operators. So sigma plus is just this matrix here. And sigma minus is this thing. And if you apply this, OK, so and our, you've seen this yesterday, so 0 in the bracket notation is in the spinon notation is this thing. And 1 in the bracket notation is 1, 0. So now you see what these raising and lowering operators do.  And if you apply sigma minus to spin up, you get spin down. So you flip the spin of your two level system.   OK, and the cosine term, we write now in a slightly different form. So I'll simply write this down. So that's easy to spot what I did here. And I have to include a factor 1 half because I have now two cosine terms. And I have to get rid of one of them by this factor 1 half. OK, so that's just in a different form. And now I started with a classical wave here. And I'm going to continue with a classical wave. So this is a semi-classical approach. The radiation field is a classical field. The atom and the trap is quantum mechanical. OK, now let's look at this set. So set is the position of the atom. And if I have a quantized harmonic oscillator, then I need to have a position operator, so set. And the position operator, as you certainly recall from your quantum mechanics calls, can be written as a dagger plus a times some unit factor. And this delta set is just the extension of the ground state wave function of your harmonic oscillator. So what is the ground state wave function of the harmonic oscillator? What kind of function is that Gaussian? Exactly. So we have a Gaussian wave function here in the ground state. And the width of this Gaussian wave function, that's delta set. And you can write delta set as square roots of h bar divided by 2 mu. OK, so we introduce, instead of the classical position, we introduce the position of my atom in the trap in terms of an operator. And then remember yesterday, we started to look at the Lamb-Dickey parameter. So I introduce now this Lamb-Dickey parameter. So that's a very important quantity, eta. And this is defined as delta set times k. So you will see that's exactly what appears here. Delta set times k. And you can rewrite this. For instance, k is 2 pi over lambda. So that's just a wave number. So you can write this as 2 pi times delta set over lambda. So it measures this Lamb-Dickey parameter, measures how well is your atom localized relative to the wavelength of your radiation of the atom. And another physical interpretation I gave you yesterday, you can also write this Lamb-Dickey parameter in terms of the momentum. You can write this as h bar k divided by 2 times, now I call this delta p for consistency. Yesterday it was called p0. So this is just the extension of the ground state wave function in momentum space. So you can also look at it as the Lamb-Dickey parameter measures how much momentum you transfer to your atom. And there's yet another way to write it, which might be also illustrative. You can write it as h bar k squared divided by 2m. So what is this now? That's the recoil energy that an atom absorbs when a photon is absorbed. And this again in units of the energy of the harmonic oscillator. OK, so I'm writing this in all these different ways because the Lamb-Dickey parameter really has an important physical meaning. And in case you don't remember anything after lunch about this, you should remember the Lamb-Dickey parameter. The atom has an important individual. So I guess you're thinking of the collective. It's a very interesting and relevant question, of course. So I haven't said anything about this. So everything I'm doing here is valid for either a single atom or a collection of ions for a normal mode of a collection of ions. This harmonic oscillator, these modes, they could be the mode of a single atom or of several atoms. So I didn't specify this yet. Both are possible. OK, so now I'll write down.  So that's what we had so far. And then I simply rewrite this as e to the i eta a dagger plus a minus omega t plus plus the Hermitian conjugate. So just to make it a bit shorter. OK, so that's now the Hamiltonian that we have. And you can, of course, now do numerical simulations of this Hamiltonian. But there's a better way to approach it or an analytical way, which is often the better way. Let's put it this way. And in order to find an analytical solution, we go into the frame rotating with the frequency of my atom. So if you think about a spin, spin 1 half precessing in a magnetic field, going to the rotating frame means you go to the rest frame of the atom. So your new rotating frame is now rotating around the magnetic field like the spin. So the magnetic field gives you the lab frame. And then you go into this rotating frame that rotates with the frequency, the Larmor frequency of your atom. So if this were a magnetic moment, a spin, then you would simply sit on a carousel and rotate like this with the spin. And now we do the mathematical counterpart of what I just demonstrated you in a circus-like fashion. OK, so we want to calculate HL, a unitary transform of HL. And this is done in this way. So and H0 is the internal Hamiltonian plus the external Hamiltonian. So this is just sigma z plus. OK, and so you have to do some calculations. You notice from your quantum mechanics course you can use Baker-Hausdorff lemma, for instance, to calculate this. So I'm not going to go into the calculation now. So there is a bit of paperwork involved here. And then I'll give you the final result that you end up with. And so we have HL is given by this. And then we find in the rotating. Actually, this is not good to have this down here because this is very important. Rather write this up here somewhere. HL, so after some calculations you find this HL can be written in this way, e to the i omega minus omega l. So what appears here is the difference frequency between the atomic procession and your applied radiation field. That's an important point. Sigma plus, and then you have e to the i eta. And now your creation and annihilation operators become time dependent. So this is a times e to the i mu t plus a dagger plus a times to the minus i mu t plus the mission conjugate of this whole thing. OK, so now why does this help us? It doesn't help us yet, but you will see in a second that we're very close to an expression that, again, is amenable to a physical interpretation. So now let's look at this exponential function here. And we now have to look at a real physical situation to determine the value of this eta here. So how large is this lamdike parameter? And for typical traps, so remember the lamdike parameter involves the trap, basically. How stiff is your trap? How wide is the extension of your ground state wave function that's measured by delta z relative to the wavelength? So what you need is you need to know your trap frequency, basically, how stiff is the harmonic oscillator potential. And you need to know lambda of your radiation. And now if you look at typical situations like optical radiation in a trap of 1 megahertz, you find that eta is very small. So for typical eta, which means eta is much smaller than 1, you can do now an expansion of this exponential function here. So expansion in this parameter eta gives you this energy term. Of course, this remains unaffected. Then this first term also remains unaffected. And so then I expand this. So the first term is just the constant is 1. Then I have plus i times eta times a dagger of t plus a of t. And I omit the higher order terms now. And then there I have to have mission conjugate at some point. OK, so now we have expanded this. So nothing happened so far except some math with the physics background that eta is small. And now we look at the individual terms. And as I promised, we're very close to some very useful result, so I'll just write this in a different way. So OK, we have now e to the i omega minus omega l. So that's a difference frequency times sigma plus. So this is just this term here.   Here I have, what am I doing? Yes, this should be right. So that's the first term. That's the second one sigma plus times a dagger.  So that's this one sigma plus times a. And then these higher order terms that I neglect. And then the Hermitian conjugate. And then we close this bracket. So now why is this useful? Because we now can look at what happens when we tune our radiation to different frequencies. So what we do now in the lab is simply turning a knob on the frequency of our driving field. So we change this omega l. And now look what happens here. For instance, if I tune, so I give you an example now. So I'm looking now at these terms here. At these time-dependent terms. This is not really read. OK, so as an example, let's tune the radiation exactly to the resonance frequency of the atom. And then you see that this term vanishes. This term, this is zero. So this term rotates, evolves at a frequency nu. So nu is your trap frequency. At this frequency, you have a term that does something. And also this term here does something at your trap frequency. And this term is constant. So what you do now is a so-called rotating wave approximation. So we are in this rotating frame. And now we neglect terms that are fast compared to other terms. So they evolve very quickly. So if you look at typical time scales determined by this frequency here, then these terms average out. So they don't do anything. So what I am left with, if I tune the radiation exactly to resonance, I find this is 1 half h bar omega Rabi. And now this is just 1. And now I did a little mistake and nobody noticed it. I started with this phase phi here. And somewhere I lost it. It's still here. Here it was lost. Yeah, I think so here it's already lost. So I'll add it here again. Then I have it here. No, that's not times t. That doesn't evolve. Sorry, that's plus phi. t plus phi. That's this. And then I still have it here. OK, so this term is simply 1. And all that remains is sigma plus times e to the i phi. And these terms I simply neglect because they are fast rotating. And then I have the Hermitian conjugate, which is sigma minus e to the minus i phi. OK, and this now should look familiar to you because, well, this was on a slide yesterday. So we looked at single qubit operations. And what I showed you now, I treated the interaction between electromagnetic radiation and the trapped atom. And then if I tune the radiation properly, I do nothing with my motion. So there's no motion at all involved. I only rotate the qubit itself. So you can write this also to illustrate this. So sigma plus e to the i phi plus sigma minus e to the minus i phi. You can rewrite this S. So that's sigma plus plus sigma minus.  OK, so you can rewrite this term in terms of sigma x and sigma y. And now you see, when I write it in this way, I can rotate around the x-axis or the y-axis on my Bloch sphere. So remember, you can visualize these qubits as a point on a Bloch sphere. And the time evolution operator that you can derive from this Hamiltonian is simply a rotation of your state on this Bloch sphere. And you rotate around the x-axis or the y-axis. And you can choose this by choosing the phase of your radiation around which axis. So just to illustrate this, so if you start, let's say, with a spin up state, we start with a spin up state. Then we let the system evolve under this Hamiltonian and choose the phase phi equal to 0. Then we rotate around the x-axis, so around this axis here. So we rotate to a rotation in this direction. And then you can stop your interaction at any time and prepare a superposition state or flip the spin all the way. So that's exactly what Mauro demanded in his last slide. So remember this Hadamard gate, where you want to prepare a superposition of two spin states, basically. And that's exactly what you can do here. So you've rotated in this configuration space around the x-axis. If this were a real magnetic moment that I'm treating here, and this whole treatment also applies to real magnetic moments, then this whole dynamics is very classical-like with some exceptions. So you have a spin that's oriented in a magnetic field. And your magnetic moment precesses around the magnetic field direction. And the precession frequency, that's exactly this omega here. And then we apply an additional field and look at what does this additional field do in the rotating frame of my rotating spin. So I sit on the spin. And now I see an additional field. And this additional field flips the spin from spin up to spin down or back and forth. And the description here is for any two-level system. So it's also valid for magnetic moment, spin 1-1.5, but also for any other two-level system. But it's easier, of course, to visualize a real magnetic moment than to have this abstract configuration space. So I can relabel the axis. I don't want to do this now by having here a real space and a real magnetic moment. OK, so how much time do we have today? OK, so one of the important points is simply you have one knob in your lab that is responsible for your driving frequency of your field. And by turning this knob, you can create this Hamiltonian that makes rotations on the Bloch's field. And now, but of course, we have other possibilities as well. So we can tune now the radiation to a so-called emotional sideband. So I tune now the radiation, for instance, to such that omega l equals omega plus u. And then this first term will vanish.  So if I got your frequency axis of my light field or whatever it is, I have first I showed you the case. No, I just called it omega. I showed you this case here. And now let's use these colors that are not really colors. They all look the same for me, at least. So I tuned to this frequency. And so that was the first case. And now I tune to this frequency here. So that's this case. And all we have to do is look at this Hamiltonian what happens. So then this term, the time dependence, will disappear. And these other terms, they will be fast rotating again. So there will be some dynamics. Remember, if you want to have the time evolution operator, you take e to the i times this Hamiltonian, basically.  And as long as omega ravi is much smaller than these terms, we have a slow evolution. And these fast rotating terms, they just average out. OK, so now we have tuned to this so-called blue sideband. So all terms disappear. And only this one remains. So we end up with our HL. So we have here, so then we have sigma plus a dagger. Oops. Yes, right. OK, plus sigma minus a. And then I can do the same thing. I can tune to the red sideband. So I choose omega minus omega l. There's a small mistake here. This is a dagger plus. This is minus. So this is supposed to be 0 now. And then I end up with the Hamiltonian HL. And now, again, everything else disappears. Only this term is 0. So I have a 1 here. This is fast rotating. This is fast rotating. And all that remains is this term, g's. OK, pluses in minus signs are, let's see. OK, so we have, yeah, that's correct so far. Yeah, yeah, it's fine. Sigma, yeah. So we have sigma plus a plus sigma minus a dagger. OK, and now, for some of you who have had some exposure to quantum optics might recognize this Hamiltonian, or does anybody recognize this Hamiltonian, the very famous Hamiltonian? It's called the Chains Cummings Hamiltonian. Yeah, exactly, yeah. And this was first introduced for describing the interaction of a quantized light field with a two level system. So here we have a completely different physical system. But you can, of course, if you quantize your light field, you treat also a two level system coupled to a harmonic oscillator. So in that case, the harmonic oscillator is a light field. And this Hamiltonian was derived in the case of two level system coupled to a light field, or some electromagnetic field. And it was the basis of many experiments in cavity QED, so like the experiments of Saar-Saharosh and other people in cavity QED. OK, so what I wanted to show you here is now by simply changing one knob in your lab, namely the frequency or wavelength of your exciting light. You can create very different Hamiltonians. So one knob is the frequency. The second knob is the phase. Don't forget about the phase. You have to control the phase of your field because this phase appears here again and determines what you really do. So frequency, phase, and what is the third parameter? You have a question? But I was asking you a question. So let me finish this sentence. So three parameters so you can change this Rabi frequency here by changing the strength of your intensity of your driving field, and therefore your E field or your B field. So that's the three knobs by which you control this Hamiltonian, frequency, phase, and amplitude. OK, now I'm ready for your question because I'm considering a quantized harmonic oscillator. OK, so what we do is we look at the quantized motion of the atom described by these operators here. And then the position operator expressed in terms of these harmonic oscillator ladder operators is just given by this expression times a number. And this number appears then here in this eta. Could you speak up a bit? So delta z is a fixed number. And the position operator is delta z times a dagger plus a. So that's the position operator of the position of the ion. Yes, I mean there's only one coordinate system. And we fix our coordinate system at the equilibrium position of the ion. So that's our z axis here. And we define this as the 0 of our z axis. So z always gives me a position. So here it's the position of the ion. It's just the position of the ion. Where does the ion sit relative to the exciting wave? Exactly, exactly, yes. Actually, that's a very important point because depending on the spatial phase of your field, you also get a phase factor over here. So depending on this where your ion exactly sits, it sees a different phase of your traveling wave. For a traveling wave, it doesn't matter. But if you had a standing wave, then it would matter. Yes? You get a linear coupling by expanding the x-axis. But usually in a system, you don't need an external, like the question is, is there any reason why that term is neglected here or coupling to the field? I feel this is much more stronger than that. There is nothing else. That's the whole point. You're probably thinking about solid state systems. And solid state systems, you always have phonons and couplings to everything, couples to everything. Here you have an isolated atom or some atoms sitting completely isolated from the rest of the world. So that's the complete truth. There's no approximation here except the expansion set I did here. But the Hamiltonian is completely, even if you have several ions, you can, as I mentioned before, you can treat the collective modes individually by these operators. So that's still the whole truth of what's happening in the trap. So there's, yeah, in a harmonic trap. If it becomes unharmonic, then life is different. But we're talking about harmonic traps here. Any other questions for today? Our chairman is busy. Yeah, there's a question. How would you do a sigma set? How do I do a sigma set? Yes, interesting question. So one thing is you can tune if you're not exactly on resonance, you get an additional sigma set term. And you can easily imagine where this comes from. If you're in the rotating frame and you're exactly on resonance, you exactly rotate with your spin. But if you're slightly detuned, then you see a small change in time between your reference frame and your applied field. And that gives you a sigma set term. So if you're slightly detuned, you can have a sigma set term. Or what you can do, you can apply a sequence of proper pulses with proper waiting times. I can show you a concrete way how to do this. But it's an important question, of course. I don't have any. OK, thank you for your attention.


Hello and welcome to day 19 of the 14 day challenge. I don't know, I think do we change the name of the title? Do we just say the mindfulness challenge day 19? I think I might have a look at that. Just thought about it then when we were talking to be honest. So day 19, how are you all? I hope you're all okay and hope this constant reminder and cultivation and practice of mindfulness is paying some form of dividends for you. I'd like you to know right, we're 90 day 19. Put some comments in, tell me how you're going on, tell me how you're feeling and subscribe to the channel. That'd be lovely and if you also hit the bell button it'll tell you when I launch these videos and I'm going to keep going for the moment. I get lots of emails and lots of nice comments about how much is helping. So if it's helping, I'm prepared to help. So there we are. So today in my household, day number 19, it's more than that for us. I still feel groggy, I still feel here. It just won't go. I'm trying vitamins, I'm trying lots of things to shift it but it's a bugger and we'll see how it goes. But I'm okay, I'm fighting for it. I put something out today as well about board. I'm coming across not so much people in this environment because we're a little bit more aware. But people saying they're bored, I've had enough. Well thank you Lucky Stones, you're bored. If you're bored, you're winning. If you're bored, you're doing the right thing. I watched and I put it out on a video. This lady said, if this passes when you think that was a bit of an overreaction, then we've won. That's as easy as it gets. We've won. So I hope you're bored. Or I hope you're not bored but you're using this time to learn to grow and to transform. Today what we're going to talk about is freedom through confinement. Freedom through confinement. So can we set ourselves free during a time of isolation? Now please stay at home, stay safe, stay everything. I'm not talking about that. I'm talking about personal mind, body and soul becoming free. And as I said earlier, I did a post on boredom. It was a bit tongue-in-cheek. But I'm sort of hearing people say they're bored and like with everything I do, I try and get myself to think of other things from a different perspective. Boredom is generally a bit of ego coming out and what it's saying is I can't really be bothered learning, I can't really be bothered growing, I can't really be bothered transforming and I certainly can't be bothered being. What's this being like? I can tell you now that if you're bored you're winning. As I said earlier, there's millions of people around the world today who would love the opportunity of being bored. So I want us to think of isolation and confinement as an opportunity to actually be free. Let's think about it differently. Our freedom has been in many ways eroded over the years by just conditioning and being part of this big plan, the big world, being part of everyone was years ago saying the big this, big that, big this, big that. And we've all been conditioned and as a species we've had to think and move in a world that hasn't been moment to moment. In fact, it's just been aspirational, it's been abundance aspirations. And now we know with everything that's happened in these changes and these uncertain times where there's, you know, we're all under stress, you know, and let's not beat around the bush. There's a lot of people out there that feel stress, who feel fear, who feel, you know, not in control. And that's why we try and change the relationship with ourselves and try and change our relationship with the emotions that's going on. There are so many different challenges at the moment. But if you're watching this, there's a good chance that you have watched previous ones and there's a good chance that you might even classify yourself even on a scale of one to 10, a meditator. And I think the opportunity of social distance and isolation is for us like going on a mindfulness retreat. OK. We can use this time wisely. We can use it as a retreat. We can cultivate and move our spiritual and mindfulness practice forward. So, you know, I want us to think about this in a radical way. I want us to think of it in a different way. And I want us to think about it, you know, of how we can grow sanity, how we can grow love and how we can practice and cultivate compassion and empathy and all those things. We're all sort of suspending our social relationships and not connecting with others, you know, mentally and physically in the Zoom and these sort of things are really helping. But what we are here to do is connect with ourselves and to help others to connect with themselves, but then to connect in a togetherness to help us to alleviate the spread of this virus being told to stay inside. So, through isolation, we can have freedom, though. You know, the real meditation is in a Buddhist centre. It is, but it's not. It's the planet. It's where we are.  And it's our relationship with that challenge and how we can change that thought process and that relationship within it. We could all be doing, you know, very different things at the moment, but we've decided to drop into this video and drop into this challenge in particular is because of the intention and the collectiveness for yourself and others. And it's driving and cultivating that family of intentionality and the family of deep consciousness and collectiveness. We can drop into this internal moment, amazing, powerful, eternal moment, any moment. You know, we can establish a moment at minus, no matter where we are, what day it is. You know, that's what it's all about. The best you can drop into ourselves, you know, and just be with us. So what I'd like to do now is I'm going to do quite a long guided meditation for mindfulness. And there's going to be quite a lot of talking in it. But all the time I want you to be using the anchors and the triggers that you have and listening to what I'm saying to help you to understand further mindfulness, but to grow that level of and cultivate that beautiful awareness and awakening. And we spoke yesterday about the ability of a real true spiritual awakening of being able to decipher, split out the difference between your situation and the mental chatter.  There's no music today, it's going to be quite quiet. But I will put a picture up because then you can focus on that. So what I'd like you to do now is just get comfortable whether that's sitting, laying or standing. So we can drop in with ourselves. We need to close your eyes and just drop in and feel your body and feel the relationships with the parts of your body have either laying down on the bed or sitting in a chair. Where do you feel those contact points? Just check in with yourself and you just start to become aware of your breath. You're here in my voice but let's put the breath at the centre of our attention. Focus on where you feel your breath coming in and coming out. Our thoughts, anxieties and emotions and situations will still be here when we've finished. But what we can do is transform our relationship to the situation, our thoughts and everything that is unfolding. What we like, what we don't like, what we can control, what we can't control. Just let simply allow and invite ourselves to be at home in our body with the breath moving in and moving out. Moment to moment and breath by breath. As we sit here all together breathing, together joining our energy together, even in isolation we are together. Just breathing in and breathing out moment by moment, breath by breath. Moment by moment and just breath by breath. Those of you who are watching this video for the first time or if you're new to this practice. Or if you've been following from day one and you know mindfulness inside out. It may help to keep in mind this isn't a doing thing. It's something we're not looking to get good at. There is nothing to do. There is no place to get to. There is no place to get better. What you are feeling at the moment is through being in the moment. You might be sensing, smelling, feeling, hearing things. The invitation at the moment is to rest and be exactly where you are. An anchor in this place through our breath and the sensations of breathing. As I said you may be feeling your breath in your belly, in your chest. You may be feeling your breath through your nostrils. Wherever it is, that's your anchor. That's where you check in. That's your invitation to anchor with inside your body. If you like we're surfing and riding the waves of the breath. Moment by moment in full awareness and full attention. We are alone at this moment but we're also together with people around the world breathing. People around the world together being in this very moment. Together resting in the awareness. Dropping in to ourselves and just being together. Back to your anchor and riding the waves of this beautiful breath moment by moment. What we are cultivating and what we're doing is difficult. It's not something we've had to get better at. What you're feeling at this moment is special. As we know trying to string together two moments of togetherness. Two moment by moment isn't easy. So I want you to be kind to yourself. If you drift or if you hijacked by your thoughts. Or if you have a rise in anxiety or a thought about your past or future. If you're angry that's okay. It's all part of the practice. You're not doing anything wrong. Let it all rise. Let it be centre stage of your awareness. Be aware of it. And when you notice that you're back in awareness. When you notice the thoughts, the anxiety, the worrying about the past or concerned about the future. Bring that into your awareness and separate the thoughts from the reality. But when you are being aware then you are back in awareness. And just let it all slip away and come back to your breath. Just drop back deep down into your breath. This capacity for embodied awakeness and awareness is so powerful. And it's so beautiful. Just drop back into your breath. Moment by moment breath by breath.  Bring it back a thousand times. Notice your mind is going or moving. Then come back to your breath. Notice what the feeling or emotion is that you're being made aware of. Maybe anxiety, fear, thoughts. And all I want you to do when this happens, when we're sat moment to moment, is put out the welcome mat. Welcome it with open arms and loving kindness. The emotion, the fear, whatever it is. Turn to face it. Separate through awareness the difference between your mind's chatter and the situation. Put out that welcome mat and put on all your problems, your issues, your emotions and the situation and watch it dissolve like everything in your mind does. All your thoughts are temporary and then re-establish yourself with your body and your breath. Being the present moment resting here in awareness. Being aware of your thoughts but they are not your master. Be aware that your thoughts are real but they're not true. Be in this moment rested in awareness. Be in the present moment resting in awareness now and even now you get the idea. Moment to moment, breath by breath. Where's your mind right now at this moment? Is it in your body? Is it experiencing the breath sensations as they rise and fall through your nostrils, your belly, your chest? Or is it lost in the thought or caught up in the turbulence of the mind's emotions and circumstances? The situations that are around us. There's nothing wrong with that. But the key is to be aware that they are just thoughts, that is your mental chatter and that they have no bearing on the current situation that is around you. Being aware is where the true freedom lies. The awareness of your situation from moment to moment and being able to separate the thought is where the freedom is. We're inviting everything to be present, everything to rest in our awareness and be grounded in our body. Keep us anchored and at the same time recognising our awareness is a lot bigger than us.  Just for a moment find the edge of the awareness, the centre of your awareness. If you start to explore and practice where your awareness is you may start to discover that awareness is like space. It is boundless. Every place is in the space. The time of no time is simply here. When somebody asks you the time you can tell them simply it is now. We can draw on this kind of wakefulness for the moment. Promote wise action in the world and when it's time for action we can let our doing become out of being. If our doing comes from being it'll have more depth, it'll have more wisdom. Using the open heart centred space to work on the values of the heart and understand the situation and where we're engaged right here, right now. By doing this we can cultivate a deep path into greater clarity, a deep path into greater understanding and purpose and embodied wisdom as we befriend our minds, our body, heart and soul and everyone that we're deeply connected to. We can be friends and we can be one. When this is all over the time for change we'll be right and we would have cultivated our value system to be right here, right now in this moment. So from now if we can make the best use of this time not to be bored but to cultivate awareness and being and befriend everything around us. Our family, our emotions, our situations, our troubles, our fears. If we can be intimate with all of these things, if we can engage into a major transformation the planet for me is starving for it. And when it's time for action and in action it will come from wisdom not greed or illusion which is so often happens especially when we get scared or we're threatened. But sitting here and cultivating alone but together we are alone together. We are carrying each other in our hearts 24x7 near or far. We know by coming together and being in a moment and living with awareness that we can weather these storms with the least amount of resources. We have the ability to cultivate the privilege that we already have. We have the moment, we have the awareness, we have the awakening through enlightenment. In these turbulent times we can bring calm through awareness to others and to the world at large. The invitation again is to begin again over and over again every moment, every breath. Don't take it for granted that's actually what's keeping our lives going. So let's drop back in again. Drop back in so we can create a habit of a beautiful domain of awareness. It's so much bigger than fear or stories or narratives or our mind. It brings every challenge individually and collectively but we can move forward. We're now just going to sit again as if it's for the first time. Feel your breath. Drop into this invitation. Be at home in your body in your own awareness to be complete and recognise it is this very moment. Not turning away from anything that is going on in our lives and practicing this way for the very few moments as if your life depended on it. You've turned up today so you are intuitive. Our life depends on our breath. We need it to recoup and be with our full awareness. And the ability to separate our thoughts from the situation around us is true awareness. Practice and breathe as if your life depends on it. Thinking it's not the only form of intelligence and it only goes so far, our minds. We can love and we can cultivate intuition and awareness from moment to moment. Taken in your breath as if it's the very first. Cultivating loving kindness for yourself and for others.  Breathing in and breathing out from moment to moment. And breath to breath. Any thoughts, any emotions, if they arise you put out the welcome mat. You accept them, you acknowledge them and you just watch them dissipate. Just watch them go.  Breathing in and breathing out from moment to moment. Breath to breath. Breathing in and breathing out.   The meditation itself, there was lots of talking but the ability to drop in and feel your way into the present moment in your body and put the welcome mat out to whatever arose in your mind is so powerful. In this sense, you know, we continually meditate even with our eyes open because the continued effectiveness of your awareness and your awakening is like a meditation practice. It's how we live, we live in meditation. We practice being present with loving kindness and awareness all the time. But for a lot of us we now have some time. And if you're watching this and you are a health worker or somebody on the front line, thank you so much.  I can never thank you enough and I hope the one this is all over, the world is kind to you and that we recognise the work that you do and the sacrifices that you've made. We will always be now eternally grateful. But if you're not on the front line in your in isolation then take the time to learn, to grow, to transform, to be, to cultivate your awareness through loving kindness. For us to be able to come out of this with so many different tools on our tool belt that our lives will be just so much again helping you to help yourself live a happy, balanced, healthy spiritual life with clarity and purpose. And mindfulness is the key to unlock that. I hope you enjoyed day 19. Good morning Julian, good afternoon Julian, good night Julian, I love you. I hope you've done yours today. And just do two things for me. Spare a thought for those people who are up against it at the moment and secondly, give yourself some of this time to fundamentally change or work on your awakening and your awareness and cultivate loving kindness so that you can live this happy, healthy, balanced spiritual life with clarity and purpose the moment the barrier raises and that we can go into being or doing on the fact on the back of being and that all of our decisions and our values will be so much more refined that we can make decisions based on our wisdom and what we feel the world needs not through ego, abundance or boredom. Thank you for watching. This is day 19. God bless you. Be loved and give love. And God willing, we'll see you tomorrow. Take care, bye bye.


Quick show of hands. How many of you are social entrepreneurs out there or you work for a social enterprise? Great, and how many of you are? Investors or you're with an NGO. You're somehow controlling capital on the flow of capital And how many of you are academia or impact measurement or media or something else? Okay, cool I'm gonna suggest that the reason we're all here is to have a lot more impact than we've had in the past Am I right about that? Is that right? And yet it seems so difficult to do like whether we're part of a family You know trying to all get on the same page and have the same strategy or Working in the social enterprise together and trying to also have one strategy Somehow it seems to come down to more than just the nuts and bolts more than just business or spending and investing and giving decisions It's like something else is driving us sound familiar to anybody so for me I I Spent a lot of time thinking about this and Realizing that this has lots more to do with our money psychology than it does those nuts and bolts And how do I know this? Well, it starts here where I'm 13 years old and that's my mom behind me and She had just gone through her second divorce and that divorce was Absolutely shattering to me. I I felt in some ways like my stepdad had left me even more than he left my mom and it led to years and then decades of Personal growth work and introspection and soul searching and then there's dad actually. There's three dads So this is biological dad. He ran a furniture factory. This is stepdad Who was a jewelry manufacturer and this is dad number three a psychotherapist? So I had this kind of existential dilemma on the one hand. I had introspection and self-awareness as the path to Liberation or happiness or wholeness and on the other hand I had entrepreneurship and business and make a lot of money and that'll make you happy and so I Did what anyone in their mid-20s with an existential dilemma would do I packed up my mullet That's the top red arrow in this picture and my Ghanaian beads bought at an African trimming festival That's the bottom red arrow and I headed off to India I had money in the meaning of life in my backpack by Jacob Needleman and I did a whole bunch of journaling and thinking and I did a whole bunch of yoga and I was basically trying to decide is it money or is it psychology like which one is going to be my key and Punchline it's not an either or it's both So I came back to the States and I started a company Abacus that incorporates financial advice and behavioral advice and the really cool thing the very special thing about being a financial planner is People tell us things that they've never told anyone else. I Remember the multi-millionaire inheritor who confided in me that he stayed up till two or three in the morning sometimes Reconciling his quicken file down to the penny to figure out where the spending was going. I Remembered the teacher who despite her decades of social service Felt guilty about calling the state teachers retirement system and saying I Want to collect on my rightful share of my deceased partner's pension. So I did it for her and I remember a client who was the widow of a very early employee of Oracle Whose balance sheet was 98% Oracle stock and nothing against Oracle. Sorry Larry if you're listening, but That was too much diverse too much concentration and she knew it and yet it was it was too hard for her to bring herself to diversify because of the guilt and Other feelings that the untimely death of her ex-husband had caused So what I realized is like people were making financial decisions are not making them not based on their current financial situation but based on like these biases and tendencies that seemed to come from years ago ages ago and So in consultation with Psychologists and others I developed eight financial archetypes So I know you're all going oh great another personality typing system, and I have that same reaction usually What I'd like to say about this is number one their fluid and there's no hierarchy. There aren't better and worse archetypes We change over time we're usually a combination of one or two or three of them and I've certainly changed a lot in the 15 years or so since I developed these But what's common amongst all eight is that they all have a positive intention Which as you're going to see in a few minutes is the key to creating the cohesion that we want to have in our family systems our organizations our nonprofits they often have kind of Painful emotional states that either are present or we're using our archetypal behavior to avoid feeling We sometimes have a distorted money message almost like a mantra that plays in our head over and over again unconsciously and because of that we can create a curative money message that allows us to sort of reverse that programming So I'm going to show you the eight money types right now And I ask you to pay attention to your body and see if like you contract as you read any of the you know Any of them are like I don't want to be that one or my sister's that one or I love that one So here they are I'm going to read them off to you quickly and then we're going to go into them in more detail So they are the saver the pleasure seeker the star the idealist the empire builder the caretaker the innocent and the guardian So just from hearing these names just raise your hand if like you had some reaction you had like a or yeah Anything yeah, most of you And that's that's true of all of us. We have these biases That's the point of this whole talk is that we have money biases that we're often unaware of and When we get into a financial Conversation or transaction with someone we're almost always unaware of what their archetypal bias might be and we generally Sabotage whatever it is we're trying to accomplish together because we don't validate the positive intention of their archetype I'll say more about that in a minute, but first I'm going to give you examples of these eight archetypes And I'm not allowed to use my clients because of sec confidentiality rules, so I'm going to use my family with their permission and It's kind of only fair that I start with myself so here's me at ten years old and I am or certainly was a saver first and foremost back then I remember the day my grandfather took me down to home savings of America and Santa Monica and He gave some money to the teller and she handed me back one of those paper Passbooks savings passbooks raise your hand if you are old enough to remember paper savings passbooks. Well, it's more hands Than I thought I'm like they're all gonna be millennials and no one will know So my name's at the top the balance is in the right column and I have this like rush of goosebumps and adrenaline like I love saving I want to save more. This is incredible but you know that didn't work so well when I was 23 and in $5,000 of credit card debt and the business transaction I'd been banking on to pay off the debt and get me three months of runway fell through then the saver collapses So savers aim for Growth future security We're trying to avoid loss. We're trying to avoid, you know depletion declining balances in an impact sort of lens We're gonna be drawn to things that are savings related financial inclusion fintech poverty alleviation and Generally, I'd say we're drawn to business or commercial Solutions more than nonprofit solutions if we're drawn to nonprofit We want to see like okay, how much follow-on grant capital could come or if I do a first loss Will there be a bunch of other, you know philanthropic money that will flow after so it's very future oriented Next is the Pleasure Seeker represented by my goddaughter Alexa. She's 28 and Alexa has Amazing gifts as a Pleasure Seeker a few weeks ago. I called her and I said Ali Can you help me with my wardrobe and she's like, yeah, yeah when Saturday morning? Let's go and in 90 minutes this young woman was able to like do more to my wardrobe than I've done in three or five years And she enjoyed every second of it You guys are looking at me like what did she do? So Pleasure Seekers if they're awesome, right? So I've had a lot of judgment bias against Pleasure Seekers most of my life now. I'm a pretty good one But Pleasure Seekers seek sensory fulfillment in the here and now they generally want kind of immediacy immediate reaction And So from an impact perspective, they are likely to want tangible things They might invest in food or natural conservation or textiles They might be you know more drawn to Shorter-term investments things where they're gonna see immediate impact rather than like the saver who's willing to wait a long time Next is the star. This is my older son Caden. He's now 19 off in Washington Studying to become a diplomat in the Middle East where he hopes to be very vocal and influential on conflict resolution issues And other issues, which is what stars love stars want to lead campaigns They want to be vocal most of us up here on stage have to have some star in us or us We probably wouldn't make it up here So stars lead by example You know that the sort of less The poorer functioning version of the star is where we're just trying to fill up kind of an emptiness a hole of Wanting to be recognized or get a bunch of likes on social media But the positive aspect in impact is if you've really got a good idea or good business or a good nonprofit Then you need some star power. You've got to attract other people to your movement and that's what stars do Next is the idealist represented by dad number three psychotherapist So Rob has been a humanitarian most of his life recently has been he wrote a book to transform mental health care in the US He's donated a bunch of money for cataract surgeries in Nepal He's trying to do a housing thing that will affect many many very low-income people across the Southwest So idealists like you know, their heart is generally part of it but it's really about massive systemic change like they they're aiming for a big change to things and Usually governments corporations, you know, big establishment institutions are not to be trusted by idealists So the painful emotions like where idealists can get stuck is if they're just cynical and you know Just skeptical about everything So if they're not that way then idealists are amazing because they paint a vision of a future that that you want to follow So like an idealist star combination is generally going to be an amazing leader of an organization Idealists will often avoid Traditional investments publicly traded investments because of the mistrust of corporations government, etc And aim for more kind of local small-scale tangible investments The Empire Builder, this is my wife, Britta So Britta's been a childbirth educator for 20 years and most recently has written a book on childbirth and has you know thousands and thousands of social media followers that she's trying to get up before the book actually comes out in January and You know, so but what what's the thing about the Empire Builder? They've had some impact, but now they really want to expand that impact They want it to be much bigger larger than them alone. Sometimes they're aiming for legacy and this doesn't have to be for profit It could be nonprofit. It could be government, but the key is like larger than life larger than just myself So the negative side of the Empire Builder is they can be workaholics. They can be domineering. I'm not saying anything about my wife And as a financial advisor what I often see with Empire Builders is balance sheets that are very concentrated Usually in the industry or company that they know best So let's move from there to my brother-in-law Dennis today's his birthday happy birthday Dennis if you're watching this stream So Dennis has a young family that obviously requires caretaking but for 19 years He's also organized Us as a family and and hundreds of individuals and dozens of businesses to go down to skid row And downtown LA and hand out thousands of hygiene kits and sleeping bags and warm coats to the homeless there So caretakers lead with empathy Generosity caretaking Almost always are going to be drawn to philanthropy first or at least impact first if it's on the investment side concessionary investing or grants And the painful emotions that caretaker caretakers can feel or be trying to avoid our helplessness guilt Maybe a sense of martyrdom in some families But I just love Combining caretakers with other archetypes because it brings the heart into the conversation So imagine for a minute that you're a caretaker and your family member is a saver you're you're gonna have to speak some language to them about preservation of capital for the future and bigger impact in the future or Follow on capital if we can make this grant right now Rather than just sort of beating the drum that the caretaker beats alone, which is gonna push the saver away Next is the innocent just two more the innocent is my mom So innocence have a lot of faith and trust and optimism, but they also Generally don't like the details now in all fairness to my mom. She was a single mom raised me and my sister through adolescence, you know With that took care of all the details. She needed to take care of but now that she doesn't need to she's got a bookkeeper and a financial Advisor and you can see this like visible sigh of relief when one of them does something for her that she didn't have to deal with So innocence have all this like trust and optimism they you know Sort of no deal and no person looks untrustworthy to them on the front end So you really want to combine them with someone who's got that kind of skeptical lens They prefer simplicity to complexity in terms of impact reporting They're gonna want narrative stories or videos or things like that over quantitative data And at the opposite end of the innocent is the guardian So the guardian is alert and careful and prudent This is my stepfather-in-law Ben and my favorite memory of Ben is sitting in his little 8x8 office down the peninsula surrounded by four big four drawer file cabinets and He's working on the general ledger and tax returns of his family owned business and he's you know staying up to 11 at night doing this stuff And I knew he didn't have to I knew he could afford to hire someone to do it but he just was you know caught into doing it himself and Now he's transferred to his adult children and has professionals that do a lot of the work But he's still frugal and fastidious So guardians want high due diligence They want something to have looked at the worst-case scenario if you're an entrepreneur and you're an empire-builder and your lead investor is a guardian You better have thought of the worst-case scenarios and you better Outline all the details of what that could look like to your guardian investor if they don't feel like you've done it Then they're gonna feel like they have to do it for you So the eight financial archetypes up here again. How many of you felt some resonance with one or more of them you ready? Yeah, cool So what I invite you to do is tomorrow the 11 30 and firehouse I'm gonna be leading a session that's an hour long where we'll go much more experiential than this So we'll actually you'll take the five-minute quiz that's listed up here abacuswealth.com Ford slash so cap and then we're gonna organize into groups and we're gonna actually work on how do we communicate with our Opposites how do we actually create this cohesion of strategies so that we can get on the same page with our family members our Co-workers our grantees our grand tours etc. Etc. So with that I wish you well And I hope that whatever your financial archetypes are you can all achieve the impact you dream of thank you