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Mindful Training
༈ གླང་རེ་ཐང་པ་རྡོ་རྗེ་སེང་གེས་མཛད་པའི་བློ་སྦྱོང་ཚིག་བརྒྱད་མ་བཞུགས་སོ།
Eight Verses for Mind-Training Composed by Geshe Langri Thangpa Dorjee Singghe (1054-1123).
Audio: H.H. the Dalai Lama
1 སེམས་བསྐྱེད།
༈ བདག་ནི་སེམས་ཅན་ཐམས་ཅད་ལ།
May I consider sentient beings,
dearer than the Wish-Fulfilling Gem.
Best wishes in mind,
Forever hold them dear.

2 སྙིང་རྗེ།
Whenever whoever I am with
May I see myself least important.
And sincerely others in mind,
Hold them dearly highest.

3 བསམ་གཏན།
Always observe my behaviour.
Negative thoughts may arise,
[and]Hurt myself and others.
Confront and suppress it with force.

4 བཟོད་པ།
For unpleasant sentient being is,
Overwhelmed by bad-karma and suffering.
When stumble upon rare treasure,
Cherish and empathise.

5 སྦྱིན་པ།
Out of envy others may,
Insult, abuse and treat me unjustly.
May I accept [freewill] defeat and loss,
And offer victory to them.

6 ཤེས་རབ།
Whom I have helped,
With great expectation.
Did immense harm and unjust in return.
May I see him as my true teacher.

7 ཚུལ་ཁྲིམས།
In essence, directly or indirectly,
Offer total wellness to mothers.
Suffering and pain of mothers,
Inconspicuously take upon myself.

8 བརྩོན་འགྲུས།
All above be free from
eight compromises of Acquired Concept.
Recognizing all phenomena is illusory,
May I be free from bondage of disgusting Attachment.
*mother: sentient beings
Transliteration: karma

Home made Yogurt

Things for making Yogurt

Milk: Any 1, 2, 3 percent milk will work.

Starter Yogurt:
From store buy any Plain Yogurt with Active Bacteria. Read “Ingredients” and it should read “Active Bacteria” somewhere. 2 table spoons of above Yogurt will work as “starter”.

If possible a Kitchen Thermometer or Candy Thermometer as is called, sometimes, (body thermometer will break) that can read from 90F to 200F is helpful.

Yogurt: Theory
Milk is heated to 185F or 85C to kill all bacteria. Do not boil the milk to 100C. It will scald the milk and spoil the taste. At 110F, Yogurt Bacteria multiplies best. Since milk is free from other Bacteria due to 185F heat, Yogurt Bacteria can populate the milk within 12 hours.

Bacteria, like kids, like sugar and therefore it can populate faster!

Sticky Observation
Some people complain that their Yogurt becomes Slimy or sticky. “My yogurt is slimy. When taking a spoonful, long threads form on the sides, never breaks”.

Here is the solution and theory. Much of the milk is water, calcium, protein and fats. Although bacteria are killed when milk is heated to 185F, however it fails to crack or break apart some of the proteins chains that causes “slimy” in Yogurt. If you have this Slimy issue, keep the milk at 185F for at least 30 minutes more. This extra 30 minute will break the protein. This is critical.

Method 1: Microwave with or without use of thermometer
a) Put 2 table spoon(bigger spoon) of Starter Yogurt in a small cup and keep it outside the refrigerator.

1 Take 4 cups of milk in a microwavable container.
2 Set Microwave Timer to 7 minutes and heat to Max level and Start it. This will heat milk to almost 185F.

Some may find step 3 to 9 unnecessary but it is required to avoid “Slimy” Yogurt. However, if you like Slimy Yogurt then jump to step 10. Adding powder milk will not help avoid “slimy”!!

3 Leave it in Microwave for 10 minutes with door closed.
4 Heat it again for 1 minute.
5 Leave it in Microwave for 10 minutes with door closed
6 Heat it again for 1 minute.
7 Leave it in Microwave for 10 more minutes with door closed.
8 Heat it once again for 1 minute.
9 Leave it in Microwave for yet another 10 minutes with door closed.
10 Bring it out from the Microwave and leave it in open near kitchen for another 35-40 minutes. By this time milk is about 110F.

c) Add Yogurt Starter to the milk and mix it well with clean spoon(spoon without bacteria). You can put a spoon in boiling water for 1 minute!

d) Cover "air tight" the mix with “Clear Plastic food wrapper” and leave it near kitchen area for 12 hours.

Method 2: Use regular stove and food thermometer

Starter Yogurt is same as above.

Heat Milk over your regular stove to 185 F. Use food thermometer. Keep on stirring the milk as heat is not evenly distributed throughout the milk unlike Microwave. Some people use double pots. Bigger pot has water in it which is kept boiling and inside this pot put the milk pot which is smaller in size. This method allows uniform distribution of heat to the milk (through secondary heating).

Milk must reach 185F and keep it at this temperature for at least 30 minutes to break up the proteins that cause slimy. Try without this extra 30 minute and see if it works. Different countries have different milk content! North America(Canada and US) have this issue.

Take the milk pot off the stove and let it cool down to 110F. Use thermometer. Some use “cold water” filled container to soak milk pot and bring down the temperature faster. Anyway, milk must be at 110F precise.

Mix Yogurt Starter as method 1.

Optional: Add Sugar to taste.

Enjoy your home made Yogurt.

Temperature conversion
185 F is 85 C; 110 F is 43.3C
Some Proteins have long chain. I think, it is these long chains that are broken by persistent heating. Protein itself cannot be broken or changed to another Protein merely by boiling!

Many people do not require thermometer. They use visual and back of their hand for reading temperature. Until you reach to such perfection, I recommend using thermometer or use microwave. Also boiling milk is fine as long as you can keep a watch and like the taste. In Swiss there is a small “glass weight” that when boiled with milk, it keeps the milk in check from boiling over. I did not find one in Canada.