• About
  • Workout Routines

Daily Ramblings…

~ Thoughts on Productivity, Health, Writing, Job Hunting, and many other topics…

Daily Ramblings…

Tag Archives: Meditation

Daily Ramblings – Workout Routine – Week of 17 November

17 Sunday Nov 2019

Posted by Dave Gardner in Workout Routine

≈ Leave a comment

Tags

30 Minutes, Cardio, Consistency, healthy living, Meditation, strength training, Stress Relief, Vegetarian Lunch, Wellness

This last week was a terrific success. This week we’ll introduce nutrition as part of my exercise routine.

Workouts:

**30 minutes Gym (minimum) – 15 minutes Cardio (Elliptical) – 15 Minutes Weight Training (15 sets) on days when I’m feeling good, I may go beyond these limits, but these are the bare minimums.**

  • Sunday – Back
  • Monday – Chest
  • Tuesday – Abs and Obliques
  • Wednesday – Shoulders
  • Thursday – Biceps
  • Friday – Triceps
  • Saturday – Legs

Nutrition:

This week we’ll upgrade our nutrition by going pure vegan for my lunch meal (fruits, vegetables, and a protein (beans, chickpeas, lentils, or nuts and seeds). I like to eat out for lunch, so getting a salad without meat will be easy.

Meditation:

Headspace daily for at least 10 minutes

See you at the finish line!

Dave

42.997350 -82.507366

Daily Ramblings – Wisdom Wednesday –

23 Wednesday Oct 2019

Posted by Dave Gardner in Wisdom Wednesday

≈ Leave a comment

Tags

Consistency, Exercise, Healthy Food, Meditation, Sleep, Water

Today’s wisdom is about the wisdom of living healthy. There is so much hype surrounding supplements, exercise routines, and what to take, and how much exercise and what type of exercise to do. Let me simplify health advice for you:

  1. Drink water
  2. Exercise daily
  3. Get plenty of sleep
  4. Eat enough food
  5. Meditate

How much water? 8 glasses a day (I try to drink a gallon, but rarely make it)

How much exercise? 30 minutes a day comprising cardio and strength

Sleep? 7-8 hours or more if you can pull it off

Eat enough food? At least 3 meals a day with a mix of carbs (fruits, grains, vegetables), protein(beef, pork, chicken, fish, tofu, vegetables), and healthy fats (olive oil, avocado, nuts, seeds)

Meditate (10-20 minutes each day)

These things are addressed in hundreds of articles every week. The challenge is discerning what is true and not. I’ve read articles about eggs being bad for you, only to be contradicted a week later. I’ve read articles about red meat being bad for you, only to be contradicted a week later. I’ve read articles about which exercises are the best and worst, how long a person should work out, and on and on and on.

Avoid reading articles about food and nutrition that are not well-cited and supported by serious research. Avoid articles by people who are selling you something or are represented by constituencies like the dairy or sugar lobbies, you’re just asking to be lied to.

 

After 3-4 years of reading and researching about various aspects of health, I can tell you that 90% of what you read on the web that is not from a trusted authority like the Mayo clinic, are absolute bullshit. Listen to your own body. Pay attention. What benefit does the information do for the author. Does it spur you to buy their product? Does it motivate you to buy a certain type of food? Buyer beware. 

I used to love Squats and Deadlifts. After back surgery in 2003, those are both a no-go for me. You can still get the same benefit from other exercises. I’m not a big fan of cardio, but it’s necessary to keep your blood pressure and circulatory system healthy. I love strength training and this is also a necessary component of any exercise program.

If you can’t afford a gym, you can use bodyweight exercises and get yourself an inexpensive bench and some dumbbells. You could also get exercise bands. Anything that provides your muscles resistance will work. Your body is stupid. It doesn’t know whether you are using a commercial-grade piece of equipment or a dumbbell set in your garage or basement. The same goes for cardio. You can get a good workout on an elliptical, cycle, treadmill, or stair-stepper. You can also get the same workout with a walk or jog around the block in your neighborhood. Heck, you can even buy yourself a bicycle or get yourself some hiking boots and hit the trails.

I have always liked Occam’s Razor. I’ll paraphrase. Occam posited that the simplest solution to a problem was one that required the least amount of assumptions. Drink water, get enough sleep, eat enough healthy food, exercise your body, and reduce your stress through meditation. You do these things, and you’ll be better off.

 

 

Why does a country as rich as the United States have an obesity problem? We eat too much easy-to-make (processed) food; we don’t get enough sleep; we don’t meditate; we don’t drink enough water, and we don’t exercise and move around. We sit in front of a computer all weekend, sit in front of a computer at work, and our bodies pay the price.

If you want to gain weight, eat more. If you want to lose weight, eat less. I used to be really worried about weight and all the rest. I don’t anymore. I worry about being healthy. I worry about being able to take care of myself and have a decent quality of life as I approach my senior years. I worry about keeping my brain healthy and maintaining my ability to think and learn throughout life. All these things are possible if you take care of yourself consistently. You can’t cram for a health exam. Health is consistency. If you want to feel good consistently, you have to work on your health consistently.

 

I hope this helps some of you avoid all the things I didn’t. Ignore diet hype. Ignore exercise hype. Ignore supplement hype. Most of it involves you parting with your money for something that most health organizations cannot verify. Some of these companies are even scummy enough to use questionable ingredients that could put your health at risk.

When you read anything online, consider the source and their motivation. In most cases, you’ll find it is about gaining followers for their newsletter, getting your hard-earned money for one of their unverified claims, or convincing you to pay a subscription fee for one of their apps. Don’t get me wrong, I’m not against someone making a living. What I am advocating is to let someone else support that person’s living. You stick with the basics I’ve presented here. There is no diet, magic pill, magic supplement, or food that will achieve your health. It is a combination of water, sleep, healthy food, consistent exercise, and meditation. Nothing more, nothing less.

 

Have a great Wednesday, folks!

Until next time…

Dave

42.997350 -82.510643

Daily Ramblings – Spiritual Saturday – Exercising the Brain

05 Saturday Oct 2019

Posted by Dave Gardner in Spiritual Saturday

≈ Leave a comment

Tags

Brain Exercise, brain health, Calmness, Focus, Meditation, Relaxation, spirituality

Video provided by Happify and Dan Harris. Retrieved from https://vimeo.com/131682712

I enjoy posting these videos. I find them entertaining and hope you do too! Today’s little video is a quick walk-through on meditation. I enjoy meditation because it helps me focus, and it is very relaxing. It is a great way to train the mind.

I hope you have a great Saturday!

Until next time…

Dave

42.997350 -82.510643

Daily Ramblings – Motivation Monday – Happy Labor Day!

02 Monday Sep 2019

Posted by Dave Gardner in Labor Day, Motivation Monday

≈ 2 Comments

Tags

Blogging, Exercise, Goal Achieved, Labor Day, Meditation, motivation, My Schedule, Reading, Writing

This week’s schedule:

Labor Day – Celebrate!

Tuesday – Saturday:

  • Write section of book daily
  • Read one chapter daily
  • Work on Python Project in Codecademy daily
  • Do one section of writing course daily
  • Blog Daily
  • Exercise at gym daily
  • meditate daily

Goal Achieved – 48 Books read this year. YES!!! (I’ll be upping this to 60 next year and will continue reading one chapter a day or more in 2019)

It’s the little things you do daily that build to big things over time. The above schedule will help me achieve my physical, mental, spiritual, and social goals this year. Get ready to attack your schedule tomorrow!

For those of you who celebrate, Happy Labor Day!

Until next time…

Dave

 

42.997350 -82.507366

Daily Ramblings – Motivation Monday – Why?

19 Monday Aug 2019

Posted by Dave Gardner in Motivation Monday

≈ Leave a comment

Tags

Achievement, Exercise, Goals, Learning, Meditation, Reading, What is your "why"?, Writing

Image by Gerd Altmann from Pixabay

Happy Monday!

My nephew is visiting, and it’s a great time. We are catching up on things that are happening in Arizona and enjoying his company. My Mom and Dad are thrilled he is here and enjoying the time with him.

This week I’ll be writing, exercising, meditating, programming, reading, and learning. I’ll also be doing some stuff with my nephew and getting ready for a religious retreat this weekend. It’ll be a great week!

I was pondering the reasons why I do what I do. I do the things I do because I enjoy them. I like to write because it helps me clarify my thinking, organize my thoughts, and express myself. I like to exercise because it provides a sense of accomplishment and I feel good after I’ve completed it. Exercise for me is a daily battle but one that I typically win. I try to exercise early in the day to get it done. It sets the tone for the rest of the day. Meditation is a no-brainer for me. The benefits of consistent meditation is just too good to miss out on. I enjoy the mental clarity that comes from meditating, along with the focus I am able to achieve. Learning and programming have always been passions of mine. I am currently working through a Python course and taking a writing course. Both are ways for me to improve myself and learn something that I can use for an income. Reading is always a joy. I enjoy reading because I learn from the authors I select and it is entertaining.

I like having a format to my day. I like waking up and looking at my to-do list, the bulk of which is recurring. There are always things that I need to do that pop up now and then but for the most part, my schedule is pretty consistent.

What is your why? Why are you pursuing what you are pursuing? Why do you have goals? Why do you want to achieve them? These are great questions to ask, particularly if you are finding that you’ve lost interest in what you are doing or need to alter what your game plan is for the day. I tend to do an inventory of these things a few times a year. Sometimes I get burned out on taking courses, so I’ll take a break from them. Sometimes I enjoy reading multiple books at once. Other times I enjoy one book. My exercise fluctuates from going to the gym every day to doing a home workout. My meditations use an app some days and do not use anything other days. I keep my days fresh by redoing my inventory of doing things once in a while. I never drop my goals, but I do change what goals I am focusing on, just to avoid monotony.

Most of my goals now are bucket list items. These are the things I want to accomplish before I leave this Earth. Writing a book or two, attaining and maintaining a certain weight, writing a mobile app and a computer app that I can sell are also bucket item lists. These are long-term goals. I have some short-term goals (yearly), like taking so many courses, reading so many books. I also have some indefinite goals or things that I pursue all the time that do not have a finish date or final state of being. Goals like weight loss, eating healthy, and maintaining my financials are ongoing, never-ending goals.

Take a few moments to understand why you have the goals you have. Are you making progress? Are you driven to attain them? If you find yourself resisting goals you want to achieve, try to understand what is driving you to achieve that goal? Maybe your why isn’t strong enough. Maybe you’ve lost interest. That’s ok. Move on to something else and put that goal on hold for a bit. It doesn’t mean you’ve quit, it just means you want to focus on goals you are really driven to achieve in this moment. You can always return to it later.

Well, that’s it for today, folks. Have a great Monday and a great week!

Until next time…

Dave

42.997350 -82.507366

Daily Ramblings – Spiritual Saturday – Meditation Benefits

10 Saturday Aug 2019

Posted by Dave Gardner in Spiritual Saturday

≈ 5 Comments

Tags

Benefits, Focus, Less Anxiety, Less Chronic Pain, Lower Blood Pressure, Meditation, Relaxation, spirituality

Mayo Mindfulness: Meditation is good medicine

The above link will take you to a terrific article about the benefits of meditation. I highly recommend taking a quick look if you have any doubts about this practice. Just 10 minutes a day can have a tremendous impact on your memory, your sleep, and your concentration. It can reduce your blood pressure, improve your mood, and sometimes, reduce chronic pain (Sparks, 2019).

There are quite a few apps that can help you with meditation, like Calm and Headspace. You can take courses on Mindfulness and meditation on Coursera. You can also find many guided meditations on YouTube. So what’s holding you back?

Meditation is a good workout for your brain, just like a good workout in the gym. It’s something you can do first thing in the morning or late at night. You can do it during a lunch break.

Personally, I would recommend using an app. Yeah, it’ll cost you a few bucks, but there is a lot of competition and the apps offer a great deal of content for the price. Content includes various meditations, meditation programs for reducing stress, productivity, or even self-care. Most of them will also have meditations specific to improving sleep. Calm’s sleep stories are awesome!

Anyone can meditate. It is just closing your eyes and concentrating on your breath and only your breath (It’s harder than you think). One of the shocking things I discovered is how crazy the mind really is. It is so hard to focus on the breath initially, but it will get easier over time.

If you haven’t meditated before, try the apps or YouTube. It’ll be worth your while. Articles like I provided above and cited below, provided by the Mayo Clinic, are beyond credible. Give it a whirl, you won’t be disappointed.

That’s all I got today, folks. I wish you great success with your new meditation practice.

Until next time…

Dave

Reference

Sparks, D. (2019). Mayo Mindfulness: Meditation is good medicine. Retrieved from: https://newsnetwork.mayoclinic.org/discussion/mayo-mindfulness-meditation-is-good-medicine/?cauid=100503&geo=national&linkId=71697218&mc_id=us&placementsite=enterprise

42.997350 -82.507366

Daily Ramblings – Spiritual Saturday – Zazen

04 Saturday May 2019

Posted by Dave Gardner in Spiritual Saturday

≈ Leave a comment

Tags

Being Present, Contemplation, Focus, Meditation, Mindfulness, Prayer, Shunryu Suzuki, Sitting, Zazen

“When you bow, you should just bow; when you sit, you should just sit; when you eat, you should just eat.” – Shunryu Suzuki

This quote relates to being present. Being present means you think about what you do and focus on that and that only. Before I began to attempt this, I had no idea how many details I was missing. Our minds have a way of doing this to us all of the time. It automates, because that is the most efficient way for the brain to operate. This automaticity, however, is also the brain’s weakness.

Being present means we do one thing, focusing all of our attention on that one thing. It is hard to explain the beauty of living this way. Recently, I began tracking my activities for the day. I start a timer and focus on one task. This focus allows you to realize a ton of things you may have missed if you fail to focus like this.

Here I am working on a blog posting. I focus on the words. I focus on the pressure my fingers feel each time they depress a button on my laptop’s keyboard. I say the words to myself as I type. My mind will wander at times, but I bring it right back to the task at hand. Truly focusing on one thing at a time is not easy. The mind is so scattered. One thing I have discovered over time while I practice this new way of thinking, is how much more focused I have become by practicing every day.

This is the crux of Zen Buddhism. It is not a religion. It is a meditation practice. The Zen Buddhists call this zazen or sitting. When a Zen Buddhist meditates, he sits. He does nothing but sit and focus on the breath. Over time, the mind will settle down. You transcend the mind and its thoughts. The mind, when it is ignored long enough, will fade away, just like your body will fade. The focus that arises from sitting is so pinpointed, everything beyond what is focused on disappears.

Think about the beauty of this. If the mind and body fades away, what is left? You got it–the real you! That is what is left. This level of focus is far above what you and I would consider focus. This focus, derived from sitting (zazen), will transfer to other aspects of your life. It transfers to your work, your writing, your eating, and your bathing. The focus becomes easier to attain as well.

The focus is the primary benefit. This focus, particularly when you are concentrating on a singular task, allows one to enjoy this state throughout the day. Imagine a day like this. A day without worry about the future, dread about the past, stressing over a mistake, or worrying about how long you have been doing something. This is a state called flow. You become so focused and engrossed with a task, time falls away, everything falls away but you and the task you are working on.

Imagine how wonderful eating would be if you could enjoy the texture, the smell, the feel, the sight, and taste of what you are eating. Imagine being so focused on your meal that everything outside that meal faded away.

Meditation, contemplation, or prayer all require focus. Focus comes with practice. Here is a simple meditation you can try. Sit in a comfortable chair with your back straight. Close your eyes. Take a few deep breaths. Then let the breath return to its normal pace and depth. Concentrate on the breath coming in and going out. Initially, you’ll want to count the breath as it comes in and goes out. One–breathe in. Two–breathe out. Three–breathe in. Four–breathe out. Do this to 10 and start over. If you lose track of your counting when you daydream or get engaged with a rising thought, start over again. You’ll find that the mind will be restless and continue to give you things to think about. Don’t fret over this. Simply return to your breath and begin counting again.

This is Zazen or sitting. It has been practiced for thousands of years. Zazen can be practiced when sitting, working on a single task, eating, or even gardening. You remain focused on the moment, by experiencing everything as it occurs. Try this out. You’ll be amazed how pleasant mundane tasks become. You’ll also begin to appreciate the calm, wonder, and flow that arises when you improve your focus.

I hope you have a terrific Saturday! My sister is coming over today to celebrate her birthday and hang out with us. We are looking forward to it.

Until next time…

Dave

42.997350 -82.511462

Daily Ramblings – Spiritual Saturday – The HU Chant

13 Saturday Apr 2019

Posted by Dave Gardner in Spiritual Saturday

≈ Leave a comment

Tags

Calm, Focus, Good Habits, HU Chant, Meditation, Relaxation, simplicity

Have you ever thought about meditation? There are many benefits to this practice, particularly the benefits of calm and focus. Another benefit is the simplicity of the act. You can close your eyes and meditate anywhere, provided you are comfortable and the place you choose is remote or away from noise.

Here are the basics:

  • Sit down or lay down on a bed or couch
  • Close your eyes
  • Focus on your breath (breathe in and breath out)

If you would like to use another technique to keep your focus you can chant silently to yourself or out loud, depending on where you are. If you chant, use the word HU. HU is an ancient name for God and pronounced like the word “hue”. Chant this word for whatever period you have available. I recommend 10 minutes for starters.

Chanting HU can help you in times of stress or trouble. Chanting HU is not religious. You can use the HU chant if you are Jewish, Christian, Muslim, or any other religion.

Try it. Many people, the world over, use the HU chant daily. I do this in the early morning, before I head to the gym. Other people I know do the HU chant during their lunch break or right before they go to bed. Start small. 10-20 minutes is all you need.

If you try this out or have questions, comment below.

Have a great Saturday folks!

Until next time…

Dave

 

 

42.997350 -82.507366

Daily Ramblings – Spiritual Saturday – Finding Truth

16 Saturday Mar 2019

Posted by Dave Gardner in Spiritual Saturday

≈ 2 Comments

Tags

Contemplation, Emotions, Intellect, Intuition, Meditation, memories, Prayer, The Mind, Truth

No matter how much insight we gain about God, there will always be something that lies beyond the horizon of our understanding. That is simply the nature of truth.

—Harold Klemp The Language of Soul

If you search for God, you will never find IT. God is within, buried beneath layers of the mind, the emotions, memories, intellect, and intuition. If we look deep enough, we will find God. Looking deep enough is hard because our minds are so dominant in this reality. To experience God, we need to peel back all these layers first. How do we do this?

We meditate, pray, or contemplate. In my religious path we contemplate. Contemplation is like meditation but active. Meditation typically requires us to focus on the breath, chant a mantra, or focus on an object in our mind’s eye. Contemplation requires us to visualize scenes and actively interact within. Prayer can achieve the same things by chanting a verse, focusing on a religious concept. Why do these activities help us? They focus on things other than our immediate environment. This focus projects us to another place. The more we practice prayer, meditation, or contemplation, the easier it becomes to lose ourselves in the act.

We must drop the mind. Some of you are asking, how in the heck do you drop the mind? You drop the mind when you realize that the mind is not you. You are something else. You are that which thinks about thinking. In my religion we call this being soul. Soul is the real you. It is that part of you that can watch your thought stream. Soul is not the ego. Soul is not your emotions. Soul is not your hunger or lust. Soul is not the part of you that thinks or remembers. Soul is not your intuition. Soul is you.

For some, this can be difficult to understand. It is difficult to understand because science and our society has taught us that the brain is us.  It is not. Soul is the real you.

No one will convince you of anything related to truth. Truth is something you find on your own. Finding truth takes work. It requires you to act, to take matters into your own hands. Once you find truth, you soon discover that it changes. This is the nature of things. It isn’t the truth that changes though. You change. As you change, truth takes on new meaning as you look at it through “new” eyes. Truth never changes, only illusion changes.

If you are unsatisfied with your current religious path or seek questions you cannot answer, look around this website: www.eckankar.org This is the website for my religious path. On this website you can request information. You may like what you find. I have been an Eckist for over 40 years. It is the only path I know. It is a blessing to be an Eckist. Check it out. You have nothing to lose.

If you visit this site, get the materials and still have questions, you are welcome to reach out to me directly. Comment on this thread with: “Contact me”. I hope you have a great Saturday!

Until next time…

Dave

42.997350 -82.507366

Daily Ramblings – Spiritual Saturday – Focusing on the Good

02 Saturday Feb 2019

Posted by Dave Gardner in Spiritual Saturday

≈ Leave a comment

Tags

Focus, Goals, Gratitude, habits, Meditation, spirituality, Thoughts

“Thoughts are things, and it is important to keep our thoughts of a spiritual nature, to put attention on living a life that is a clear step toward growth.”—Harold Klemp The Language of Soul

One of the many benefits of meditation is the ability to focus. We concentrate on our breath or do a body scan. Whenever our attention drifts away from the breath, we gently return to the it. Each day is different, but the process is the same. The daily practice is one that trains the mind to stay where it is, to truly focus the mind on one thing. If you can keep the mind focused on your breath, an object, or a chant, the rest of your reality will fade away.

The calming effects of meditation work well because of this focus. The mind fights it initially by going this way and that, bringing up a torrent of thoughts that appear out of nowhere. Over time, one can rise above the thought stream and just observe. This new state is quite tranquil. Spending as little as 10 minutes in this state brings one to place of peace and calm that will last for the rest of your day.

The practice of meditating trains the mind and allows the real you to begin observing the thoughts that are most beneficial to you. As the quote above says, “Thoughts are things…” They can bring good things to your life and they can bring bad things. As you observe your thoughts, you can discriminate between the good and bad thoughts in your thought stream and only give life to those thoughts that are helpful and serving. The practice of sifting through your thoughts as they float by is a good habit to get into. It takes time to develop the skill, but it will become habit if you focus your efforts on this.

One of the best ways to begin is to formulate your goals. Each goal will require effort on your part and will require your attention each day. If you set a few goals, you’ll have quite a few daily actions that have to be accomplished in order to move yourself toward the goals you have set. These actions can be set to your calendar, a to-do app, or even a hand-written daily planner. Then, as long as you stick to the daily actions you have set up, you will begin to have more good things to focus your mind on throughout the day. This focus on your daily actions and the productive mindset that ensues are the exact combination that will keep your mind focused on productive, good thoughts, and help you avoid bad thoughts—thoughts that will get you into trouble.

If your life is just not going the way you’d like, try some of my suggestions mentioned here. They work. Your mind likes to create things. A mind that is focused on good things will produce more good things. A mind that is focused on good and bad things will produce good and bad things. A mind that is focused on bad things will produce bad things. You are more powerful than you realize.

Stay focused on the good things in life. Express gratitude for even the smallest thing in your life that delivers joy. If you can keep your mind focused on the good, your life will turn around to the good. You are the only one that can do this. I wish you well on your journey.

Until next time…

Dave

42.997350 -82.507366
← Older posts

Subscribe

  • Entries (RSS)
  • Comments (RSS)

Archives

  • December 2019
  • November 2019
  • October 2019
  • September 2019
  • August 2019
  • July 2019
  • June 2019
  • May 2019
  • April 2019
  • March 2019
  • February 2019
  • January 2019
  • December 2018
  • November 2018
  • October 2018
  • September 2018
  • August 2018
  • July 2018
  • June 2018
  • May 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • January 2017

Categories

  • Accomplishment
  • Birthday
  • Bonus Content
  • Book Review
  • change
  • Christmas
  • Easter
  • Father's Day
  • Four Dimensions of Life
  • Funny Friday
  • Goal Setting
  • Halloween
  • Happiness
  • Happy New Year
  • Helpful Articles
  • Holidays
  • Illness
  • Independence Day
  • Insight Mars Lander
  • Journaling Series
  • Labor Day
  • Las Vegas
  • Life Happens
  • Martin Luther King Day
  • Memorial Day
  • Merry Christmas
  • Milestone
  • Mother's Day
  • Motivation Monday
  • Online Course Review
  • Politics
  • Procrastination
  • Productivity
  • Quotes
  • rituals
  • self-improvement
  • Series Sunday
  • Service
  • Spiritual
  • Spiritual Saturday
  • Spread Your Wings
  • St. Patrick's Day
  • Success
  • Ted Talk
  • Thank you
  • Thankful Thursdays
  • Thanksgiving
  • Thinking Thursdays
  • Thinking Tuesday
  • Travel
  • Uncategorized
  • Veteran's Day
  • Visualization
  • Weekly Review
  • Wisdom Wednesday
  • Workout Routine
  • Writing

Meta

  • Register
  • Log in

Create a free website or blog at WordPress.com.

Privacy & Cookies: This site uses cookies. By continuing to use this website, you agree to their use.
To find out more, including how to control cookies, see here: Cookie Policy