by admin | Feb 24, 2022 | Simple Self Help
So many people walk around with their heads down and their hearts heavy as they go through life. Either they feel that life has been bad to them or they know that they have been hurt by someone else or by a circumstance and cannot bring themselves to let go of these negative feelings inside. I seem to bump into them often and smile at the opportunity that this presents.
To carry around a hatred or a desire to get even with someone will only hasten your own demise and cause you untold physical as well as emotional damage. Each day that passes with you harboring ill-feeling or worse towards someone only hurts you. Why? Because the other person might not even know or remember what they did that caused you to feel so much bad energy. And even worse - because you have never expressed how strongly you feel about whatever happened or about what was said, they might be having a great time in their own life completely oblivious to your own confusion, anger and grief.
In the wonderful film The Shawshank Redemption a prison inmate says to his friend that they have a choice about the way they (and therefore you and I) respond to life and the challenges it puts in front of you. He says "You either get busy living or you get busy dying."
Take a quiet moment, or a quiet day, to be clear about the benefits you are receiving by hanging onto the pain and anger of not forgiving someone their behavior against you. You might even write them a note, explaining how you feel, how you have believed yourself to have been wronged, and that you wish to move on with your life now and be free to receive more joy and pleasure.
You may be relieved to hear that you don't need to actually send them the letter or note! Besides, you probably don't even know where they live nowadays as you have been hanging on to this pain for so long. You can put just their first name on it and actually mail it, knowing it can never be delivered. Or you could set fire to it by candle and watch the letter turn to ashes on a plate, or even throw the letter in a fast flowing river and watch it be carried away. Whichever way you choose to do it, and in whatever place you go through this simple yet powerful ritual, you are making a decision to let go and to forgive.
This process of forgiveness and letting go works just as well for you where you have done things you wish you had never done and still carry around the thoughts associated with that. Let go of the pain and get on with your life.
Let it all go ...Let it go now ...Release it ...
Forgive all the people who you once thought had wronged you or harmed you in some way. Forgive those who you loved and where that love either died or turned into something less. Forgive those from whom or around whom you have felt jealousy, shame, anger, fear and pain of any kind.
Do this regardless of whether it seems logically the right thing to do. Your heart is not logical. You are not even logical yourself. Simply understand that if you are holding onto some sense of having been wronged, hurt or mislead or deceived in the past, that just your thinking about this is reducing your ability and space to experience well-being, happiness and bliss right now in this moment.
No person and no experience that is from your past should have that hold over your enjoyment and your choice to have and to create your best life in this instant. Let it go. Let it go now. Just release it all.
Be present in the moment and realize all the good that you have and all the good that you are.
by admin | Feb 20, 2022 | Simple Self Help
Is it all in the mind? Could it really be the case that the way you think about the flow of money and support and resources coming to you, will either create more or less flow in your life?
Consider this. If life gives you largely what you expect or what you ask for, are you asking for the right things? Are you being clear with yourself about what you picture in your life?
Be totally conscious about what you want to see around you. Ask for those things you seek.
One of the strangest and yet simplest rules of life is that you will attract and manifest whatever it is that you think about and focus upon. With this being the case, clarify your thinking and ask for what you want.
The universe will support you in the achievement of your goals.
Some commentators refer to this process as Cosmic Ordering, being clear on what you want and making a request for it, almost as though you were walking around a department store filled with the choicest of goods and placing your order.
Maintaining a Prosperity Consciousness involves you being clear about what you want, and I also think it helps enormously to picture in detail the results you seek to create and to manifest.
Build strong mental pictures of the lifestyle you seek to create, of the relationships you want to draw to you, of the environment you want to work in and to live in. The greater the detail that you can picture of these circumstances you are choosing to attract, the greater the likelihood of successfully creating the reality that will be a reflection of your mental picturing.
Expectation plays a big part here also. Expect the right things to happen. Anticipate the results you have asked for coming to you and providing you with all that you require for your life to work and be in harmony with your desires.
Create a mental picture of what it is that you seek to have and to attract, then let go of any attachment to the outcome. The Universe will work to follow your instructions so be precise in describing what you want, and thoughtful in the way you detail it.
Above all Prosperity Consciousness is about having the right frame of mind, and the mental energy in a positive place without distraction. This will provide you with what you need to have in order to fulfil your own mission for a life well lived.
by admin | Feb 17, 2022 | Declutter
Email stress. Social media addiction. Alerts, alarms and reminders to do more and to do it now. In our current state of digital connection and constant online access there is always a temptation, a distraction away from the core values we once driven by. There was a time, quite recently, when we as humans didn't have mobile phones and the quality of life was different because we could not be reached so easily and we could not pry on others in the same way we can now with the phone in our hand. Now that we have the technology that brings such opportunity, it's also worth adopting some new behaviours and approaches to reduce the stress.
How many times this week have you sat with your laptop or device and figured you would go online for ten minutes before getting busy with a an important task? Once you had logged on, how quickly did you move to the main job that needed your attention? You and I both know the answer! Social media is a leech on your productivity unless it is your paid job.
Apparently, we can check our mobile phone as much as 150 times in a day! This week I read an article which claimed we spend an average of two hours and forty minutes scrolling through social media in a day! Are you above average?
If you are struggling with the digital pressure on you, then it's time to take practical steps to simplify your connection to the problem and give you back the control.
In looking at digital clutter and the overload it brings, I want to to take you to your tech equipment and look at the games, software and apps which eat at your available time. How many games have you got on your cell phone that you never play? Remove the apps completely and free up storage. What about financial apps that you used a few times before forgetting or ignoring months ago? Delete them right now.
Here are five simple questions to help yourself:
- How much time with a cell phone or device in your hand is enough?
- How are you suffering or struggling with digital overload?
- What would you rather be doing if you were not constantly online?
- What limits can you place around your online time?
- How can you let others know about the limited you are placing on your online availability?
By treating your online activity and social media in particular in the same way you would any other addiction, you will find that you can increase your mental health, reduce stress, lower your anxiety and take back lost hours for things that you can get a better return from.
So many of the activities we love and enjoy are good and bring us benefits. We just have to be mindful that we don't overdose on them. Social media is no different.
Can you connect with a couple of friends each week with an actual phone call or a cup of coffee by meeting in a real place? What would that take? Some checking of your diary, a call or text and you both turn up.
How about speaking by phone with a few other friends or family members who don't live close by? What actions does that need? You've guessed it, the same ones. You check your diary and you arrange a time to catch up on the phone.
You want to take part in a social club or sport group that you joined areas ago and which you have dropped out of. Maybe you enjoyed swimming, or running or being in a language group or a book club. What actions do you need to take to get back in touch and get involved again? You must know the answer by now? You check your diary and you book yourself in for the activity and pick up where you left off.
Social media addiction is the opposite of this. It is time spent in an unconscious state where you wander from screen to screen, story to story, comment to comment until you wake up to realise that you have lost an hour of your life, or two or three.
If you want to get over your digital addictions then you have to start doing some things which are not about gaining approval, or attracting comments and likes. Instead you need to make time for yourself and commit to those activities and actions which make you who you are. These will be the clubs, hobbies, events, fan groups, learning opportunities and activities that stretch you, reward you, make you feel good because they are a reflection of who you are at your best.
You want to get over your digital addiction? Put down your cell phone. Fall in love with you at your best and give yourself the time you deserve to just be you.
by admin | Feb 13, 2022 | Simple Self Help
You never know when you cross paths with someone else quite how much, in that instant, they need to feel your love. You may wander around thinking that your own life could be better, about how nice it would be to get a break now and then, or what if it just worked out right for yours truly, but think about the needs of someone else.
Today, tonight, tomorrow morning, or next month. It scarcely matters. Someone is out there crying out in pain or desperately in need of some love, some kindness, someone who will listen to them. Maybe they just need some belief, some encouragement and some contact. You might just well be the person to provide it for them right there and right now. In a wonderful twist of irony the more you give love the more you will receive love yourself. But that need not be a motivation for you to give and to share your love.
When an opportunity comes around, take it, live through the moment and give what you know you should.
Don't hold back, either for fear of being no good, or for doubt that what you have may not be enough. Give of yourself and do not judge the process. Be free in the moment to allow yourself to release the good you have and the good that you are.
Life will ask you to share your love sometimes when it might seem unclear to you why. At other times life will place you in a moment where it is obvious that you are there either to give or to receive love and you will simply know what is to be done.
The excellent and thought provoking Course in Miracles makes the beautiful statement that "...there only two emotions: Love and Fear."
With this being so, then by giving love you create a place where what you give is magnified and the love you choose to place your focus on will come back to you multiplied.
The same is equally true of fear. But to spend more time in a state of fear and to receive the magnification of that same fear decreases the scope and the opportunity for you to receive love and its associated benefits. When you sense fear share your love. When you notice fear in yourself switch to noticing the feeling and the sensation of love and you will see the fear subside and leave.
There is no limit to love, or a cup of it that does not overrun when needed. Love is always present and around you, ever seeking you, ever available to you to draw from. Understand this to be so.
In the moment that you choose love it creates not only more love for you, but also opens doors that no amount of logical words or persuasive argument would ever have scope of undoing.
Focus on love and share it with total confidence that love is always both the highest option and the only real way to be in any given moment or situation.
by admin | Feb 10, 2022 | Declutter
Much of what we recognise as mess are the large physical items that we can see the need to let go of. Financial clutter is less obvious to the eye and something that shows up perhaps in a series of folders, or envelopes that have been opened and perhaps not worked through. Often our actual banking arrangements can be without order and difficult to navigate.
How many bank accounts do you have versus how many do you use regularly?
What level of service do you receive from your bank as opposed to the service you would prefer?
How many dormant savings accounts or money passbooks do you have around the house?
Are all your paper bank statements in one place and easy to access in just five minutes?
As you look at the way you manage and monitor your finances ask yourself whether you could do this better and find the information you need faster than the time it currently takes you to locate the statements, dividends, savings records, pension information and tax payment records. The chances are high that you don't keep all your financial information in one place, that as new paperwork comes in to your home it does not systematically end up in the same place that you keep and store your financial records. This is simple to change, and requires only that you become conscious of it. Resolve this quickly and simply by keeping all financial records, statements and passbooks in the same location in your home.
What about the files, binders and unopened Financial Post that is stashed around your home and taking up useful shelf space or occupying the cupboard under the stairs? Get these all out and in one session go through them. If you have any papers that are more than a year old shred and dispose of them. A small shredder for your home will occupy far less space than the volume of unneeded statements, letters, documents and general papers that are taking up space in your life and adding to the stagnant energy. If you run a business from home you will need to check with your Tax or Revenue office about the timescale for keeping all financial transaction records, and comply with these requirements. In many cases keeping the detail for the past twelve months and good annual summaries for the previous five to seven years is more than adequate for you and allows for a lot of discarding.
So many Phone records, Bank statements, Insurance documents, Mortgage summaries and payment records can be accessed online and pulled down in Document or PDF format when needed. Review all your accounts and look at the options for switching to digital only records. This not only saves space but can also save you dozens of hours over the course of a year where you no longer have to open, sort, file and store paper that comes in to your physical mailbox.
Stay up to date with Financial Apps that allow you to track your spending or monitor your investment monies easily and all from your phone or laptop. Have you looked at installing a Water Meter to your home so you only get billed for your actual use? How about asking your Energy Company for a free Smart Meter to monitor your home usage of gas and electric? With these installed you can actively manage the way you use energy in your home, often adjusting your behaviour simply because you become aware of the cost of your usage. It can be tiring to deal with the potential mountain of financial paperwork that comes in to your home. Take a moment to consider that no matter how many sources the paperwork comes from you can choose what to do with each letter or email.
In your personal finances deal with each monthly summary statement as it comes in, whether by paper or email. Check the expenditure against your own receipts. An easy way to do this is to take any purchase receipts from your purse or wallet on a certain day each week and put them in a place where you do your finances. If you don't have any specific filing area at home, each week take the expense receipts for that week and place them in an envelope. When your bank statement comes in simply check off the purchase receipts against the larger monthly statement. Everything should match. If you are self-employed and doing your own tax returns save each weekly envelope and date it for easy reference later. When the full tax year is done you can provide the bank statements and the receipts to your book-keeper and you keep your costs down because you have taken the time to be organised for the previous year of spending.
In becoming better organised with our finances we can get closer to our financial goals, precisely because we know what our money is doing and how it is performing. By getting clear on your financial paperwork, statements and information, you will naturally find yourself better able to make decisions about what to do with your assets so that they start to work for you, building your future wealth and financial freedom. The clearer you get with your finances the more likely it is that your money will work better for you.
by admin | Feb 4, 2022 | Simple Self Help
A wise and good friend once said to me that "...Love is not a Noun but a Verb, a doing thing that requires effort and energy." You have to put work into love to make it happen. Relationships are part of the same process.
If a relationship is to continue from where it starts or where it is at a given point, it has to be seen as something flexible, malleable, and ever changing. The relationship you have with one person is as much subject to your input as to the input and exchange they get from the rest of their network and peer group. However, you can only be responsible for the contribution that you make yourself.
Building support, enhancing people skills, this is work in the true sense of the word. But in a natural relationship, where there is a point of connection, the effort or the "work" is not of the same type. It requires instead that you actively take part, that you bring yourself and your focus to the place of two or more people gathering.
There will be times in any relationship where you need more from it than you are contributing yourself and then the situation will change and you will become more of a giver, bringing strength to the arrangement. Simply being aware of this ebb and flow will allow you to have a sense of perspective and to be realistic about the exchange of energy that you observe to be needed. To stop giving, to end the contribution, will see you losing the relationship or at least no longer receiving so much from it.
Place your energy and your intention into the creation of a relationship that gives to both parties a sense of being welcome, having something to contribute, of being a space where judgment is absent and is neither required nor needed.
Your input and commitment to the relationship can bring satisfaction beyond measure, as you build upward from a foundation of understanding, appreciation and love. Your own input, sharing, supporting and encouraging can bring you all you will ever need.
Do the 'work' and receive the joyful reward of relationships that are both fulfilling and giving.
by admin | Jan 27, 2022 | Declutter
We hang onto family things because we are people with emotions and feelings. We assign value and meaning to everything we see or come into contact with. We have to do this to stop ourselves getting into total overwhelm or melt down when faced with a thousand and one choices every day.
You see a mahogany box that your uncle stored his love letters in from your aunty before she died and so you give that simple wooden box a value in your mind. You add to it all the memories of riding a bike from your own house as a kid to see your aunty Mabel and uncle Jack. You think of all the ice creams they bought you and some of the birthday presents for your first teenage birthday. All of this heavy emotional baggage attaches itself to the box. Now the box is not simply a 'box'. It has become a store of memory, a reflection of your childhood, a visual link to how you grew up and what you learned from good adult role models. It is so much more than wood and the pins that hold it together or the varnish that allows it to shine, or the crack in the back where it was once dropped on a pavement when your uncle moved into his care home as an elderly man. It has become a part of you. And you wonder why you find it hard to let go of the things in your life?
Everything has meaning and connection - good or bad - because we give such qualities and meanings to each thing we handle. You have my understanding and my empathy with this difficult process. Your home represents your sense of identity, of who you are to yourself as well as to those whose opinion you take on board. Your house or apartment is a mirror of how you feel about yourself and how you see yourself. The furniture, artwork, decorative style, clothing, photographs on display, all of these are elements of you.
Here are some themes of family clutter you might want to visit and consider whether the items are things to keep or to let go of.
Clothes: A shirt you wore on your wedding day, the suit you wore on the evening you met your wife, the wedding dress from that special day twelve years ago and which is still in the wardrobe. The graduation gown that you wore once but which is still in your wardrobe. Keep or Let Go.
Family Souvenirs: These are sometimes heirloom items which connect us to the larger family network and discarding them creates feelings of disloyalty. How about the walking stick and medals that were your grandfather's? The swivel leather chair and footstool that your Dad bought the week of his retirement in a colour you don't really like. The pocket watch that was worn by your great great grandfather. The clutch bag that belonged to your mother. A photo album from a wedding one hundred years ago and which you know is somehow connected to a relative, but you don't know which one. Do you Keep or Let Go?
Gift Items: A deluxe kitchen gadget you have only used a handful of times since it was given to you as a wedding gift or home warming present eight years ago. A framed picture of a country scene you really don't like, but which is on a bedroom wall because you were given it by your Great Aunt who you loved when you were younger, but who now you can't tolerate for her crankiness. She doesn't visit, but your parents do and they might comment critically if they didn't see the picture. Do you choose to Keep or do you Let Go?
When people spend money on a gift for us we can get in to all sorts of guilt where we don't like or appreciate the item they bought for us. How we see our relationship to them as the gift giver can affect the way we deal with the gift. Yet, it was just a gift, not a contract. We still allocate strong emotions to gifts we don't appreciate, especially where there is a chance the giver might enquire about our use of the gift at some future date, or at least where we think they will! The gift category of items we have among our clutter often presents some of the biggest emotional tussles when we try to let them go.
Comfort Objects from Childhood: How about the soft toys you had as a youngster or the comfort blanket you had first in your cot and then in your bed? A book collection that was relevant to you as a six year old, but you are now twenty seven! Keep or Let Go? Printed class photographs from your first year at school. A plastic crate of boxed games and toys that you might be keeping handy for your grandchildren, who are not born yet! A uniform or handbook from the scout group you were part of when you were ten and eleven, but which was three decades ago. A wooden baseball or cricket bat from teenage years when we played well at senior school level. Will you Keep or will you Let Go?
We don't set out to acquire rooms of stuff that we make little use of. Instead we attribute value to something because of the memory trigger it gives and the feelings it stirs within us. We allow this magical quality to settle on it and we end up struggling to know what to let go of because everything becomes special. All that we choose to keep has a powerful hold over us. But it is also clogging the space in your home and creating stagnant energy.
It's time to make some space and to change the feel of your living space. You deserve to make some changes. Don't complicate this process. When you pick up an item in your home you simply need to ask yourself, "Do I Keep or Let Go?" You will know what to do.
by admin | Jan 26, 2022 | Simple Self Help
Don't think that you have to wait for life to teach you all the lessons of money education. This could be a long time for you! Instead get yourself enrolled on some evening classes about managing debt and credit cards, or pick up a book on the topic of saving or investing. Attend an event with your local Better Business Bureau or Chamber of Commerce about starting your own business. Use a local business search to connect with small business owners and operators in your neighborhood. Go to a networking evening and let people know about you and what you are interested in. Any of these approaches can be supported through the internet and your local evening college so get hold of a prospectus and see what you courses you might be able to join.
Pick the brains of someone who you consider to be financially sound or even successful in terms of business or money or life experience. Ask them about the mistakes they have made and how they turned the situations around. You will be surprised to learn how often the person you approach will willingly give you some of their time or how they will reveal that for all they have achieved there were so many times when they lost it or had to start over again from scratch.
Is there a friend you can invite out for lunch in order to have some of their time to discuss and consider the way you have been approaching money management?
Handling cash is another great way to learn about money. Given how much you may have become used to using plastic cards to lead your life, the use of cash will be a new experience.
I recommend you start by monitoring your finances for a while until you know what the repeated patterns of earning and spending tend to be.
Once you have done this, take from your bank enough money to last you for one week. This might be the equivalent of your week's salary, or one quarter of what you are paid in a month.
Put the money in a bowl at home and each day take the majority of the cash with you out into the world. When you have to buy something use the cash. Do this at the shops, the fuel station, coffee bars, restaurants, book stores, anywhere you buy something. The physical act of handling the money makes it more real, more present in your life.
An interesting side effect of handling the cash is that you may discover you will spend less on items that you might unconsciously have bought previously and stuck on the credit card. You may discover yourself questioning whether that drink or item of food or clothing is really worth the amount of cash the shop might want you to handover. As a result you save the money for another day, giving yourself greater choice and more financial power.
Keep learning new skills, continue looking for new ways to earn and save the money you have.
by admin | Jan 13, 2022 | Declutter
We struggle to let go of the very special items in our homes precisely because we first bring them in for a reason. We love them or have given them a cherished value. We saw them as being our link to someone we have loved. Perhaps we received them from a favourite grandparent or a school teacher who was our coach and mentor. Possibly we hold onto that blanket because it was on our Aunt's bed or in a blanket box that our grandmother left to us in her will. Those vinyl records can't be played on any digital device you own in your apartment, but you hang on to the albums because of what? Your Dad had albums of his own when he was a boy so you bought your own collection of them at a vintage market after hearing him enthuse about the magic of listening on a record player. It is this magic which we often add to objects that forces us then to continue holding onto them long after any real functional or practical value has passed us by.
And this is the real reason we hang onto things, because we are people with emotions and feelings and we assign value and meaning to everything we see or come into contact with. We have to do this to stop ourselves getting into total overwhelm or melt down when faced with a thousand and one choices every day.
You see a mahogany box that your uncle stored his love letters in from your aunty before she died and so you give that simple wooden box a value in your mind. You add to it all the memories of riding a bike from your own house as a kid to see your aunty Mabel and uncle Jack. You think of all the ice creams they bought you and some of the birthday presents for your first teenage birthday. All of this heavy emotional baggage attaches itself to the box. Now the box is not simply a 'box'. It has become a store of memory, a reflection of your childhood, a visual link to how you grew up and what you learned from good adult role models. It is so much more than wood and the pins that hold it together or the varnish that allows it to shine, or the crack in the back where it was once dropped on a pavement when your uncle moved into his care home as an elderly man. It has become a part of you. And you wonder why you find it hard to let go of the things in your life?
Everything has meaning and connection - good or bad - because we give such qualities and meanings to each thing we handle. You have my understanding and my empathy with this difficult process. Your home is a reflection of you and your values. It represents your sense of identity, of who you are to yourself as well as to those whose opinion you take on board. Your house or apartment is a mirror of how you feel about yourself and how you see yourself. The furniture, artwork, decorative style, clothing, photographs on display, all of these are elements of you.
In collecting items of value or which you attribute a value to - whether this is still holding each version of the iPhones you have owned, or having three dozen boxes of trainers dominating your bedroom cupboard - what are you achieving? You are filling your home space with stuff you do not need or use and which has been superseded by the latest phone or the newest trainers. We put the image of us as a fashionable, technical innovator on to the phones. You see yourself as a sporting woman with the boxes of trainers. You can only use one cell phone at a time. You can only run in one pair of trainers during the race or wear one pair of sneakers to the shops. But the belongings we fix around us are simply a reflection of the magical attributes we allocate to them.
If you can accept that you have too much clutter in your home, then you must recognise how different you would feel with less 'stuff' getting in the way. Not just in the physical sense but also in the way you would feel liberated with less. Make no mistake about this, by allocating such magical qualities to items in your home that other people would observe politely as clutter, or worse as junk, you are blocking yourself from living a higher energy, more focussed life where your distractions are reduced.
We don't set out to acquire rooms of stuff that we make little use of. Instead we attribute value to something because of the memory trigger it gives and the feelings it stirs within us. We allow this magical quality to settle on it and we end up struggling to know what to let go of because everything becomes special. All that we choose to keep has a powerful hold over us.
Making a decision about such items and their role in your thoughts and emotions, as well as in the practical tasks you carry out every day or week, will make it easier for you to let go of so much. By doing this you will allow so much lighter, more positive energy into your living space and change the focus of your life. Rather than be a guardian or custodian of hundreds of individual pieces of stuff that constantly require your attention, and drain your energy and focus, you can learn to let go of vast amounts of these. This allows you to feel more free and to live a life on purpose.
by admin | Jan 7, 2022 | Simple Self Help
But they do develop from seeds! From the seeds of a smile, a kind word, a listening ear, from an opportunity to be shared and from a moment in which a decision is made that brings you closer to someone. In much the same way that we will plant surplus seeds to bring in the anticipated harvest, so too we can sow the seeds of a relationship by simply giving generously to that relationship.
Leaving aside the natural harvest analogy, you need to recognise that any relationship is developed. They do not just happen. If they did the interaction between two people would be called a meeting and not a relationship. And where a meeting can be a formal, structured and one-off event, a relationship by comparison is the place where so much more can happen.
Relationships at their best are supportive and nurturing. They can bring fulfillment and deep satisfaction. To work and to deliver these benefits though, requires an interaction of energies and a blending of intention. As you look about the map of connections and engagements that you have with those around you, there will be no escaping your awareness of what constitutes a good relationship and what distinguishes this from those of lesser depth and quality.
Take a look at the relationships you have and listen to what your own intuitive sense tells you about those that bring benefit, richness, support and nourishment, and those that drain the life force out of you, or which are simply neutral in terms of bringing less than you put into them.
Invest time in cultivating the relationships that surround you. Where a good connection looks to be lost then consider what might be done to first protect and strengthen it, before you face the absence of it. When you feel the bond with someone, do all that you can to encourage its continuation and growth.
You do this because you know in your heart that the human condition is about relationships at its core. About the links - invisible or otherwise - that bind us to other people, showing us the similarities that we so love to observe and move toward.
