Article: You can bring meditation and mindfulness into your everyday life by learning BOLD skills, which stand for breathing, observing, listening, and deciding on actions. BOLD skills include the following:  Breathing deeply and slowing down. When you feel like life is getting stressful and busy, take a moment to breathe deeply and slow down your thoughts and feelings. Observing your thoughts and feelings. By practicing meditation, you will learn to observe and become more aware of your thoughts and feelings. Listen to yourself. Once you have learned to meditate and pay more attention to your thoughts and feelings, you will be able to better listen to yourself. You may notice that there are things in your life that you want to pay more attention to. Decide the things you want to do in your life. With regular meditation practice, you will be able to improve your decision-making skills. There is evidence for meditation and mindfulness improving cognitive and decision-making skills, so you may as well practice. If you are feeling stress or anxiety about an exam or other event in your life, try this breathing exercise. Take a long deep breath. As you inhale, count to seven. On your exhale, count to eleven. Let all of the air out of your body and then breathe in again. This exercise only takes a moment and will make you feel more relaxed during a busy day. The 7/11 breathing exercise is part of a study on the role of meditation in improving young people’s mental health. Start by taking too deep breathes. Feel the breath going deep into your belly. Relax your shoulders and feel the sensation of your feet on the ground. Then, start walking and direct your attention to the feeling of your body moving. If you find your mind wandering, label your thoughts or feelings “thought buses” and then come back to the feeling of your body. Notice the feeling of the soles of your feet on the ground and the sensation of the air against your face. Pay some attention to where you are walking but avoid getting distracted by the surrounding landscape.  Walking meditation is part of a study in the UK that is focused on the role of meditation in improving young people’s mental health.  Do a walking meditation somewhere you know. If you are walking someplace new, it will be harder to focus on the meditation. It is helpful to set aside at least twenty minutes for a walking meditation. If you are meditating regularly, you might try doing a walking meditation after your sitting meditation. If you walk to school or work, you might want to try a walking meditation during that time. If you take the subway to school or work, you could try meditating there. If you know how long it takes, you can use set a timer or use a meditation app so that you don’t miss your stop. Sitting on the subway, keep your back straight and your chest open. As your thoughts come and go, keep your attention directed to your breath. If you find it hard to make time for meditation during the day, you could try meditating before sleep. Since meditation reduces stress and anxiety, you may get a better rest. You should still meditate in a sitting posture. Watch your breath and observe your mind for five minutes before going to bed.
Question: What is a summary of what this article is about?
Bring mindfulness skills into your everyday life. Take a moment for a 7/11 breathing exercise. Try a walking meditation. Meditate on the subway. Practice meditation before going to sleep.

Problem: Article: For the greatest level of security, you should choose a different username for every single website, app, and platform you use. This prevents hackers from using a “cascade effect” attack once they gain access to one of your accounts.  For ultimate security, utilize a password manager service that produces completely randomized usernames and passwords for you, then stores them in a secure vault. LastPass is one well-known option. In a “cascade effect” attack, a hacker uses info gained from one account to guess their way into other accounts. At the very least, use a different username for each category of accounts you have. For instance, use one username for social media, one for gaming, one for banking, and so on.  Never use the same username and password combination, however. Having a single username per category makes it easier to remember them, and it also limits the potential damage of a “cascade effect” hack. You might think that using “JohnDWood” as a username isn’t very revealing, but a dedicated hacker may be able to track down more detailed info about you just by knowing your name. That said, using your name is preferable in professional contexts, so limit your use of it to just that category.  Combining the name you go by professionally with your profession is a good username combination. For instance, you might be “ReneeBlockAttorney,” “ChefRodneyPeele,” or “EdwardDSharpPlumber.”  In non-professional categories, don’t use your full name or the name you go by. Adding numbers is an easy way to make a username unique, but don’t give hackers any type of head start by giving away even a small amount of personal information. With just a few digits from a phone number or Social Security number (or similar government identification number), a skilled hacker may be able to figure out key info about you.  Ideally, you shouldn’t use the day or year you were born, either. And definitely don’t use your entire birthdate—for example, “JohnSmith112483.” Instead, use a number that’s less revealing but still meaningful to you, like your age when you had your first kiss, your finishing time in your first marathon, or your grandparents’ house number. For example, if your email address is “SteadyFreddy429@whmail.com,” don’t use “SteadyFreddy429” as your username for your gaming, banking, or other accounts. Keep your email name unique from any usernames. This is another simple way to make things a bit more difficult for hackers.
Summary: Choose as many different usernames as you can comfortably manage. Repeat usernames by category if you want fewer total usernames. Use your full name only as needed in a professional context. Don’t use numbers from your address, phone number, or Social Security number. Don’t use your email address as your username elsewhere.

You’ll need to start by assembling a list of the numbers for which you’d like to find the weighted average. For example, if you’re trying to find a weighted average for a series of grades in a class, first write down each of the grades. For instance, maybe your total grades are 82 for quizzes, 90 on your exam, and 76 on your term paper. Once you have your numbers, you’ll need to know how much each of them weighs, or is worth, as part of your final average. For instance, in your class, the quizzes might be worth 20% of your total grade, while the exam is 35% and the term paper is 45%. In this case, the weights add up to 1 (or 100%). In order to use these percentages in your calculation, you’ll need to convert them to decimal form. The resulting numbers are called “weighting factors.” Once you have all your numbers, pair up each number (x) with its corresponding weighting factor (w). You’ll be multiplying each set of numbers and weights together, then adding them all up to find the average. For example, if your total quiz score is 82 and quizzes are worth 20% of your grade, multiply 82 x 0.2. In this case, x=82 and w=0.2. The basic formula for a weighted average where the weights add up to 1 is x1(w1) + x2(w2) + x3(w3), and so on, where x is each number in your set and w is the corresponding weighting factor. To find your weighted average, simply multiply each number by its weight factor and then sum the resulting numbers up. For example: The weighted average for your quiz grades, exam, and term paper would be as follows: 82(0.2) + 90(0.35) + 76(0.45) = 16.4 + 31.5 + 34.2 = 82.1. This means you have a grade of 82.1% in the course.
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One-sentence summary --
Gather the numbers you would like to average. Determine the weight value of each number. Multiply each number by its weighting factor (w). Add the resulting numbers together to find the weighted average.