Using a Mindfulness-Based Guided Meditation for Quick Stress Relief, Deep Relaxation & Inner Peace | Cynthia Perkins, M. Ed. | Skillshare

Using a Mindfulness-Based Guided Meditation for Quick Stress Relief, Deep Relaxation & Inner Peace

Cynthia Perkins, M. Ed., Author and Holistic Health Counselor

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7 Lessons (40m)
    • 1. Introduction

      3:57
    • 2. Terms to Understand

      2:50
    • 3. Preparation

      2:43
    • 4. The Magic Wand Meditation

      19:50
    • 5. Putting it Into Practice & Variations

      3:49
    • 6. Best Time to Meditate

      3:36
    • 7. Closing Thoughts & Class Project

      2:52

About This Class

In this 38 minute class, holistic health counselor Cynthia Perkins walks you through a mindfulness-based guided meditation called The Magic Wand, designed specifically to relieve stress quickly and induce very deep relaxation and inner peace. 

It also provides a brief overview of the many benefits mindfulness has on our mental, physical, and spiritual health and you'll learn the best time to meditate, how often to practice, the importance of commitment, how to build a routine and habit, and variations of the meditation that can be used.

This class is perfect for beginner and intermediate levels. If you don't have any experience meditating, you'll be able to dive right in and experience the benefits immediately, or if you've been at it for a while, you'll enjoy learning a new technique.

Transcripts

1. Introduction: Hello and welcome to my class, using a mindfulness based guided meditation for quick stress relief, deep relaxation and inner peace. I'm Cynthia Perkins and I have been practicing mindfulness based meditation in my own life for about 20 years, and teaching it to my clients is the holistic health counselor at my primary website. Holistic Help dot net for about 10 years to help reduce dress, relax acquiring her piece and optimize our mental, physical and spiritual health. I hold a bachelors degree in psychology, a master of education and mental health counseling. AH, certificate of completion and functional medicine and a certificate of completion in MBS, our mindfulness based stress reduction from a certified MBS, our instructor and based on the program founded by John Cabot's in at the University of Mass Medical School. I've also written a few books on the topic, including Meditating for health, mindfulness over chronic pain and mindfulness over migrants, which you can find out holistic help dot net. The regular use of mindfulness based meditation is truly one of the most powerful self care tools you can use to not only reduce stress, relax on acquire deep inner peace, but to optimize your physical, mental and spiritual health all around. It's a simple, inconvenient technique that could be learned and put into practice within minutes. Not only that is completely free, requires no visit to the doctor's office and is available at your fingertips 24 hours a day . This makes it cost effective and accessible, even for those with the most challenging financial conditions. Many studies have shown that mindfulness based meditation is highly effective for not only reducing stress and calming the mind and body, and all the other spiritually benefits typically associated with meditation. But it also boosts immunity, reduces chronic pain, lowers of blood pressure improves mood, alleviates anxiety, reduces cravings on the risk of relapse in the drug and alcohol addicted encourages more creativity, Empathy and compassion improves the quality of life and many other health enhancing benefits. In this class, I will walk you through a simple, mindfulness based meditation technique called the Magic Wand. I designed this meditation specifically to relieve stress quickly and induce very deep relaxation and inner peace. It's an easy technique that uses the breath and visualization to achieve the goal. At the end of the course, you'll be able to put these principles into action and immediately experience a reduction in stress, profound relax, ation and greater inner peace. You'll also develop a deeper appreciation for the power of this toll on the importance of making a commitment to a regular practice as well is the best time for meditation. This class is most suitable for beginners and intermediate levels. Beginners will find in an easy way to get started on the more experienced will enjoy adding it to their library of techniques before we begin the actual meditation itself. In the next two lessons, we will first go over a few terms to understand and then some basics for preparation after we finished the guided meditation in less than four. Then we will discuss issues like when to practice and how often to practice the importance of commitment, how to build a routine and have it variations of the magic wand meditation that can be used , the best time to meditate and your class project for the class project. You will write in meditation commitment statement to help you keep committed to your practice, for as you will learn further ahead, regular practice enhances your benefits. So if you're ready to reduce your stress and experience, deep relaxation and inner peace will get started 2. Terms to Understand: okay. As I mentioned in the previous listen before we begin, there are three terms I will use in the guided meditation that I want to make sure you understand before we get there. So there will be no disruption to the flow of the meditation. They are breathing from the abdomen, also known as abdominal breathing, belly breathing or diaphragmatic breathing, Focal point and the magic wand. The first term is breathing from the abdomen. If you're an experienced meditator, you already know what this means. But for those of you who may be new to the experience, that simply means that when you breathe, it should be from the abdomen and not the chest. So, in other words, when you take a deep breath in, you should pull from your belly and not your chest. Your belly should rise when you breathe in, not your chest, and when you breathe out, your belly will go back down. Now there may be a some movement in your test, but the majority of movement should be taking place in your belly. You contest yourself right now to see if you're doing it right by placing your hands on your belly So go ahead and place your hands on your belly right now. Now close your mouth and take a deep breath in through your nose and out through your nose . In this meditation, we will be breathing through the nose and the mouth will be closed. So if you are breathing from the abdomen, your hands will rise as you breathe in. If you're breathing from your chest, they won't. So when you breathe in, you want your belly to fill up and be nice and full. When you breathe out, your belly will recede, but with each breath in your belly should fill up and protrude a little practices a couple times right now to get it mastered before proceeding. Just hit the pause button for a minute and then come back when you're done. But remember, place your hands on your belly, and when you breathe in, your hand should rise if you're breathing correctly the next term. To understand this focal point. Ah, focal point is described by Miriam Webster as a center of interest, activity or attention when applying this to meditation. It is where we're putting our attention for the meditation where we bring our awareness to one of the most common focal points in meditation is the breath, but it could be a sound on object, a body part etcetera. And the last term to understand is the magic warned. I want you to be aware that when I instruct you to use the magic wand in the meditation we're about to do to touch certain areas of the body, that you aren't literally going to be touching your body. You will be visualizing that you have a magic wand in your hand and using it to touch your body as instructed. But the touching will be through visualization on Lee, so be sure you have a basic understanding of each of these terms Before you proceed, you can listen to this section again if you need to, before moving forward up next, we'll go over some basic prep steps to get you ready for the meditation 3. Preparation: so now they have a basic understanding of the terms I will use. It is time to prepare for your meditation, although meditation congenitally be done sitting, standing or lying down. The purpose of this meditation is to achieve deep relaxation and inner peace. So it is best to lie down on your back. For this particular meditation was lying down. One hands This process. Also, meditation can be practiced in any situation you find yourself. But for this meditation, we want to create a very special quiet place. So choose a nice, comfortable and quiet space where you will not be disturbed. This could be your bed, couch recliner, yoga matter, cushions on the floor or even reclining in your car seat. Turn off your phone or put it in another room where you can't hear pings, rings or any other noises that may make. If you have a landline, unplugged it temporarily or turn off the ringer. Remove yourself from all noises and people try to create an environment that is still and silent. When we're in an environment that is still in silent, we can internalize it, thus making it easier for us to reach our goals. a relax ation, unless stress you're going to devote this time period. So focusing are nothing but nourishing yourself. Put everything else on the back burner for now. If thoughts or worries maggot you about things you need to do later or things that happened earlier, tell yourself that you can think about those things when you're done verbally saying this to yourself out loud. Helps your brain toe let go them for the time being. So just say to yourself out Weld, you can think about these things when you're done. You can also write them on a piece of paper. If they're really persistent on this, gets him out of your head. Be sure you're dressed comfortably. Wear loose fitting clothing that is appropriate for whatever the temperature is at this time. You don't want to be too hot or too cold, as both could be distracting. Lie down on your back, looking up towards the ceiling. Place your arms and hands at your sides or resting on your abdomen or upper thighs. Get yourself position comfortably so you won't want to move After you begin. You can lift your legs or head with pillows if needed, or desired. Just do whatever allows you to relax the most and close your eyes. As soon as we close our eyes, the brain begins to slow down and relaxing. Awful waves are generated. When the eyes are open, the brain is active. So you want to keep your eyes closed throughout the duration of this meditation and you're ready to go. In the next lesson, we will be moving right into the guided meditation. 4. The Magic Wand Meditation: Okay, so now I'm going to walk you through the magic wand. Meditation. If you are not already there, lie down on your back, looking up towards the ceiling. Place your arms and hands at your sides or resting on your belly or the top of your thighs . Get position comfortably so you won't want to move. After we begin, you can lift your legs or your head with pillows if desired. You sure you are in a quiet space where you will not be disturbed for the remainder of this meditation, Close your eyes and your mouth. Your eyes and mouth will remain shot throughout the entire meditation, and you will be breathing entirely through the nose, taking a long so controlled and deep breath into your nose and from the belly until your lungs are almost full but not quite, creating a nice full belly. Pause for a second and breathe out through your nose. Any very slow and controlled manner. Pause for a second to make sure your breathing from the abdomen and not your chest. Place your hand on your belly. If you are breathing from the abdomen, your hand should rise up and down with your breath. Remember, you want to be breathing from the abdomen. Not you're just take another deep, slow and controlled breath always in through your nose and from the abdomen with your mouth closed. Pause for a second. 10. Breathe out, always through your nose. Neighboring slow and controlled manner. Pause for a second. Become aware of where your body needs contact with the floor bed or whatever surface is below. You. Let the surface beneath you to all the work holding you up that your body relaxed into and be supported by the surface beneath you. Now take another slow controlled and deep breath in through your nose. And this time, when you breathe out, imagine that your breath is falling down through the center of your body like a slow moving stream and moving out through your fingers and toes, taking all your tension, stress and tightness away with it as it flows out. Take another deep breath in through the nails, always in a slow and controlled manner and from the abdomen and creating a nice full belly . And when you breathe out, imagine that your breath flows down through the center of your body like a slow moving stream and Elka your fingers and toes and once again exactly the same way a deep breath in through the nose. And when you breathe out, feel the wave of breath flowing down through the center of your body as it carries your stress. Intention out through your fingers and toes and into the universe like a slow moving stream . Release all the stress, tension and tightness that's in your body with your breath. Send it out into the universe with the slow moving stream off breath. Now imagine that you're holding a magic warned in your hand, and it's magic. Power is that it produces instant relax ation any time it touches you. And when I mentioned a particular part of your body, which I'll do in a moment, and you are going to become completely aware of that part of your body, making at your focal point of the meditation for that particular second and visualize in your mind that you are touching that particular area of your body softly with your magic warned, and each time your magic Warren touches a part of your body, it produces instant relax ation. Now you are going to actually be touching your body. You are just visualizing the act being done with your imaginary magic want, and you can give her magic wand a color. He like to make it more vivid. So in a second, I will instruct you to bring your awareness to certain parts of your body and to touch them with your imaginary magic wand one at a time when I do just bring your full attention to the specific area of the body that I mentioned, making at your focal point of the meditation for that second and then moving on to the next body part that I mentioned and you visualize that you were touching each body part that has mentioned with your magic wand each time your magic or in touch is a part of your body. Imagine that it releases tension and stress from that area and produces instant relax ation . And if it any time your minder of saw or wanders away, just bring it back gently with kindness and compassion, and continue on with wherever we are at that point, no criticism or judgement. Mind wandering is a natural part of the process. Okay, we'll be starting from your toes and working our way up to your head. So now become aware off and visualize that you touch each toe on your left foot with your imaginary magic. Warn as I say it out loud, starting at your little toe on working towards your big toe, and each time the one touches you, it produces instant relax ation in that area. Now toe one toe to tone three toe for toe five. And now bring your awareness to your entire left foot and touch it with your magic wand. Feel the stress and tension, not away. Now, each toe on your right foot in the same manner. Visualize you are touching each toe with your imaginary magic. Warn when I say it out loud, starting at your little toe and working towards your big top toe, one toe to toe three toe or toe. Five. And now bring your awareness and your magic wand to the entire right foot, letting go all the tension and stress in your toes and feet each time your magic one touches them. And now bring your awareness and your magic warned to touch your right ankle. Left ankle, right calf, right kneecap left cap left kneecap. You're right thigh left by right hip, left hip, your entire pelvic area and your buttocks. Field attention on stress being released from each area of your body as you bring your awareness to that area and touch it with your imaginary magic. Want stop and taking a deep breath from the abdomen and through the nose. Pause for a second and let your breath out the very slow and controlled manner. And when you dio imagine that your breath is slowing down through the center of your body and alter your fingers and toes like a slow moving stream. It carries away all your attention on stress and releases it into the universe. Now again, bring your full attention and your imaginary magic wand to touch your belly, your left breast right breast, the center of your chest and then your lower back your spine. Right, shorter blades, that shoulder blade right, shorter, left shorter and now your entire tour. So and taking a ball deep breath and through the mills and from the abdomen and breathe out through the notes in a slow and controlled manner. Now bring your full attention and your imaginary magic wand to touch each finger on your left hand, beginning with your pinkie. A moving torture. Um, as I see it out loud, finger one finger to finger three finger or and your home. And now bring your awareness to your entire left hand as you touch it with your magic wand . Then you're left forearm. Andrew left bicep, and now each finger on your right hand beginning with your pinkie on living torture Thumb with your magic one as I say it out loud. Finger one finger to finger. Three. Finger war injured from And now bring your awareness to your entire right hand as you touch it with your magic, warned, then your right forearm and right by step, feel the stress intention being released each time your magic Warren touches you, stop. Take a deep breath in through your nose and from the abdomen, and when you breathe out through the nose and the slow and controlled manner, imagine your breath is flowing down through the center of your body and alter your fingers and toes like a slow moving stream, taking all your stress and tension away with it and into the universe. Now again with your imaginary magic warned touch and bring your full attention to the back of your neck. Your throat right here, left here, base of your head, the back of your head, the top of your head, your entire scalp, your forehead left eyebrow right. Eyebrow left, eyelid left eyeball and into the eye socket. Right eyelid, right eyeball and into the eye socket your nose, Right Cheekbone, left cheek bone right cheek that cheap right job that job. 10 up for them. Lower lip and then your entire face. Stop and take a deep breath in through the nose and out, and he slow and controlled manner. Now become aware of your tongue. You may not realize it, but your tongue holds a lot of tension, and it is connected to your center. So when you relax your tongue, it radiates out into the spine, falls down through the center of your body and into every fiber of your being. So just sit with your awareness on your tongue for a moment and feel the relax ation run down through your spine and through the rest of your body. In other words, make your tongue the focal point of this meditation for a few seconds while remaining focused on your tongue and still keeping your mouth closed. Take in a long, slow and deep breath in through the mills and from the abdomen. And when you breathe out, imagine your breath slowing down through the center of your body and out for your fingers and toes. Feel your stress intention looking out into the universe like a slow moving stream again, another deep breath in through the nose, and when you breathe out, fill your breath, flowed down through the center of your body and out through your fingers and toes like a slow moving stream. Next, become aware of and bring your full attention to your entire body from head to toe simultaneously. Just be present and sit within your entire body for a moment. That may begin to feel like you are levitating. Just enjoy the weightlessness. If you feel tension or stress lingering anywhere in your body, bring your full attention to that area and touch it with your imaginary magic warned. Let it go now again another slow, deep and controlled breath in through the nose, and this time, when you breathe out and let go. Imagine with your mind's eye that you are flowing deeper and deeper inward to the center of your being. Again, another long, deep breath in, and when you breathe out, go deeper and deeper inward to the center of your being and another deep breath in. And when you breathe out, go deeper and deeper inward to the center of your being. Flow slowly with your breath, deeper and deeper inward to the center of your being. Be one with the piece, the silence and stillness. Sit quietly with your inner self, another deep breath in, and when you breathe out, flowing even deeper and deeper into the piece, the silence and the stillness. Now take in another slow, deep breath in through the nose. And this time, when you breathe out that a very soft and gentle smile spread across your face. When we smile, it triggers the brain to release. Call me relaxing Inhibitory nerve A transfers. These are the same neurotransmitters that are stimulated with meditation. It is the neurotransmitters released by the brain during meditation that provides you with the blissful, euphoric, relaxing and pleasant feelings that are associated with meditating, so smiling while meditating doubles. The release of neurotransmitters on thus magnifies the pleasurable feelings and benefits you experience, thereby increasing your relax ation and inner peace even more. Additionally, the brain takes cues for more facial expressions. So when we smile, it tells the brain that we're happy on the brain releases neurotransmitters that make us feel happy. Brain will associate happiness with meditation, which will then reinforce that you will repeat the behavior. The memory of how pleasant it is to meditate will motivate you to participate in the activity again. This will help strengthen your commitment to your practice. So again, with a soft and gentle smile on your face, take a long, slow, deep breath in through the mills. Pause for a second, and when you breathe out through your nose, imagine your breath is slowing down through the center of your body and out through your fingers and toes like a slow moving stream and again, still smiling. A deep breath in through the mills paused for a second, and when you breathe out through your nails, imagine your breath is falling down through the center of your body and out through your fingers and toes. One more time still smiling a deep breath in through the mills on Let it out through the nose and a slow and controlled manner. But as you breathe out this time, open your eyes very slowly and gradually look straight ahead. But don't really look at anything. Just let your eyes rest comfortably in place. Let the smile on your face grow bigger and wider like a clown face. She old a smile in the corner of your eyes, a smile that you can feel in your eyes generates more neurotransmitters, which in turn generates more profound bliss. Relax, ation and inner peace. So, just like quiet and still for a moment, smiling and basking, and the blissful afterglow that you've generated with this meditation, when you feel the afterglow begin to dissipate a little, then you may get up and go about your day, so just bask in the bliss for a moment until you're ready to get up. This concludes the magic warned meditation, but before you leave, you sure you listen to the next three lessons where we will discuss when to practice, how often to practice halted billy routine and commitment variations of the magic, one meditation that could be used, the best time to meditate, and your class project 5. Putting it Into Practice & Variations: Okay, so now you should be comb serene and deeply relaxed. So let's talk about how you can reap these benefits on an ongoing basis. The goal of this class is to learn the steps of the meditation in the previous lesson, so that you don't need to listen to this audio each time. So you should listen to the magical on meditation from the last lesson several times until you are able to remember the technique and can perform it on your own without my assistance . Then you should put it into practice on a daily basis. The benefits of mindfulness meditation are the greatest when it is practiced consistently and repetitive Lee. The more you practice, the greater the reward. The greater the reward, the more motivated you will be to continue the practice, thus creating a positive feedback loop with daily commitment, you'll find that it can help prevent many undesirable symptoms like stress and tension before they even get started. It will increase your tolerance for stress, hope you handle it better and respond to it differently. Your feathers won't get quite a rough one is easily. You might be able to feel like this guy here who's looking pretty serene. Also, once you have mastered the basic technique in the magic one limitation, then you could create variations of it as you see fit. Perhaps you're in a hurry and you don't have 20 minutes, in which case you could just move from the bottom of a body up to the head and a quicker manner than we did in the lesson. So, for example, instead of focusing and touching each toe and each finger and each individual part of the legs, arms back and head, as we did previously, you could focus and touch the entire left foot all at one time the entire right foot or the entire left leg or the entire right leg or the entire back, the entire abdomen and the entire head. This would move you through the process quicker and still provides a good amount of relax ation. Or you could do an even quicker version where you focus on the lower half of your body, then your torso and then from the neck up, instead of each individual part of the body, as we did in the lesson. Another possibility for shortening the meditation is to cut out the section where we go deeper and deeper into the center of your being. You could eliminate that part altogether and just go straight to the smiling section. After you scan the body with the magic wand, it's best to do the full version of the meditation as presented in the lesson. That's how you'll gain the most benefit. So you should try to do the original version the majority of the time. However, on days that you are short on time, running late or just not in the mood than a shorter version can be quite beneficial as well . Additionally, if you would like to extend the meditation a little longer instead of shorten it, then once you have moved across the whole body with your magic wand, as we didn't the guided meditation and you're nice and relaxed, then you could simply spend several minutes meditating on your breath or the silence before moving on to the smile. You could also spend additional time just smiling and breathing and as mentioned in the meditation, if you like, you can give your magic wand a color in your visualization, this may make it more effective. Choose a color and it feels relaxing and peaceful to you. I like white, yellow and hot pink, and I change it up from time to time for a little variety. Or sometimes I just use basic black, so you can take this meditation and make it your own by tweaking it as desired. But maintaining the basic technique up next, we'll talk about the best time to meditate. 6. Best Time to Meditate: So now the in how to put the meditation to use and create variations. It's time to talk about time. Although meditation can be beneficial at any time of day, it is my personal opinion that practicing first thing in the morning is superior, particularly for this specific meditation. When you first wake up, your mind is quieter, calmer and more receptive to meditation. You're working with a clean slate. It's not yet preoccupied with all your worldly matters, and it's easy to connect with the silence and stillness that is inherent with early morning , which has a profound calming effect in itself. Additionally, meditating in the morning is the perfect way to set up the tone for the rest of your day when you begin your morning in a calm, centered, relaxed, serene and peaceful manner evoked by mindfulness meditation. It will have a ripple effect throughout your whole day. We carry the calm, peace and serenity acquired in our session with us and into our daily activities and interactions. Furthermore, if you meditate in the morning than it ensures that you will follow through, putting it off till later in the day increases the risk it will get moved off the to do list entirely. I prefer to meditate within minutes of waking up while I'm still in my bed before the mine has a chance to become busy and distracted with the events of the day. If you need to go to the bathroom or get a drink of water before meditating, that is acceptable. But come back quickly before your mind has a chance to become too active. Don't check your email. Look for text messages. Have a conversation, etcetera. If your mornings involved Children or pets than teach your dog and set rules with the Children that you are not to be disturbed until you finish your quiet time. Now that is not to say that morning is the only time you should be meditating. Because it isn't. Meditation should become a way of living or being. Ideally, one should incorporate meditation into all aspects and areas of their life, but morning should be a priority. Other good times to meditate are at lunchtime, on break periods at work at the end of the workday. After a stressful event, activity or interaction, or when you're feeling anxious or overwhelmed on the magic wand, meditation can be highly beneficial any time throughout the day when you are filling your stress or tension beginning to build, or you just want a quiet your mind for a bit. I think the least favorable time for meditation is at bedtime. For most people, the mind is is too tired at that point, and they often just fall asleep. That's what happens to me. So if you're wanting to use mindfulness to fall asleep, then that could be a good time. But to really reap the full benefits of meditation, bedtime is just not ideal. And as I mentioned earlier, I really feel that morning is the best time for this particular meditation. But if meditating in the morning doesn't work for you, then simply meditate at the time. That is most convenient for you. And at a time when you are most likely to follow through, just be sure to be consistent meditating around the same time. Each day hopes you build a routine that will become a habit. Once you form a have it, then you'll be more likely to remain committed to your routine. It will just happen naturally. With less effort and resistance. You'll begin to look forward to your meditation time and you won't feel right if you skip it. Okay, and the next lesson will wrap it up and we'll talk about your class project writing a meditation commitment statement to help you build your routine and develop your habit. 7. Closing Thoughts & Class Project: so thank you for joining me in the magic wand Meditation. I hope you find it as beneficial as I do. If you enjoyed this class, I greatly appreciate it. If you give me a films up, your support will help this class to reach more people who are looking to reduce their stress and bring more relax ation and inner peace into their lives. Additionally, if you think you might be interested in other classes that I publish, let me sure to follow me as well, and you'll receive a notice when a new classes posted for the class project, I'd like you to write a meditation commitment statement. As you learned in the class. The greatest benefits of meditation are acquired through regular practice. However, many people find it challenging to remain committed to their practice on a daily basis. Making a commitment statement that is witnessed by others helps one to hold themselves accountable, and studies show that people who have some kind of accountability when trying to make lifestyle changes are much more successful in reaching that goal. Furthermore, a commitment statement helps bring your going to focus and solidify its place in your life and When you fulfill your commitment, you are bestowed with a profound sense of accomplishment, pride and satisfaction when writing your meditation commitment statement. At a minimum, it should include your name and some kind of a pledge. But it may be more powerful if you include more specific details, like how much time you'll set aside when and where you meditate and why you want to make this change. You can have any other statements that make you feel empowered and motivated. It may be a short or as long as you like. Also, I encourage you to write the commitment statement by hand and then scan it onto your computer. It is more powerful when we engage in the writing process with pencil on paper, but if you don't have the ability to scan than you can type it. So, for example, if I were writing my meditation commitment statement, I might say the following eyes. Cynthia Perkins pledged to be committed to practicing mindfulness meditation. Every morning before I begin my day, I make this commitment to myself so that I may experience more inner peace and relaxation and less stress. Please post your meditation commitment statement in the class project area. If you feel inclined, you can stop back periodically on let us know how your commitment is going. If you're an experienced meditator who has already been committed to your practice for a long time, you may still find it beneficial to renew your commitment or perhaps to make some kind of change to that commitment or remind yourself why you are committed. Okay, Thank you again for joining me. It's been a pleasure to share this information. I wish you an abundance of inner peace on your life. Journey on. I hope to see you again in one of my other classes in the future.