Oschman JL, Chevalier G, Brown R. Energy Psychology: Theory, Research, and Treatment, 14(2), 13–50. After our chat, I will lead a short relaxation meditation and we will then lie quietly in the grass for 10 minutes and release energy blockages. Look. Take a break and reconnect with yourself through a guided grounding meditation. Researchers have discovered that meditation produces many beneficial changes in the human body. A Guided Grounding Practice 10-Minute Practice to Ground, Breathe, Soothe 10:24 . Through the power of imagination in meditation you are able to project strong emotions and thoughts into the universe, sending messages through your heart’s own magnetic field. 2147/JIR. This is a bi-weekly visit to Sam Hick's Monument Park in Old Town Temecula, Ca The intent is to ground, relax, and chat about energy. (B) Taken after one week of grounding or earthing treatments, shows a marked level of healing and improvement in circulation, as. Centering helps you feel grounded, calm, and focused. This is a bi-weekly visit to Sam Hick's Monument Park in Old Town Temecula, Ca. 3. After our chat, I will lead a short relaxation meditation and we will then lie quietly in the grass for 10 minutes and release energy blockages. Get centered, focused, and connected to the heightened vibrations of ROSE energy, healing sounds, and the heart center. Become aware of the silence. Try this short seated grounding meditation practice with yoga teacher Cyndi Lee. This grounding practice helps you focus inside and create roots, so that you can overcome anxious and overwhelmed situations. I specialize in advanced Tantra teachings for those already on the path. This treatment blends the natural grounding effects of meditation and quiet with healing massage. Using the five senses (sound, smell, sight, taste, and touch) to ground yourself in the present moment can enhance your experiences with the world around you. And it has also made its way into other programs that are involved with mental health, leadership, education. If not on the ground, at least have your feet on the ground. Try this simple mindfulness exercise from Cyndi Lee, founder of the OM yoga Center in New York City. Get centered, focused, and connected to the heightened. It may be a self-affirmation (such as "I am worthy"), or it may be a simple chant ( such as "om" ). ”. Specialties: We've discovered you can create endless possibilities by taking charge of your life, and we're eager to share what we've learned with you. Being Present. The principal characteristics of the meditation improvements during grounding were: (a) high Alpha in the frontal lobes (increased top-down control regulation and emotional control), (b) high. 5. Release ascension overwhelm and pressure. Whether you prefer a calendar or an agenda-style listing of what’s next…it’s all here, with easy links for registering. Indianola, WA, USA. ”. **Breathing exercises. other gentle forms of movement. Within the field of mindfulness, ‘grounding’ refers to the ability to return to the present moment with sustained attention. Feel your feet on the ground. Michael. Take your shoes off. Whether you prefer a calendar or an agenda-style listing of what’s next…it’s all here, with easy links for. 9. Usually, it combines grounding and breathing techniques to support the energy flow. The effects of grounding on meditation quality: Preliminary study report—a case series. Best Meditation Centers in 41630 Winchester Rd, Temecula, CA 92590 - Eloia Healing Arts - Temecula Reiki & Sound Healing, Seventh Chakra Yoga, Zenerouslife Wellness Center, Mind Body Soul Solution, Sage Sanctuary- Holistic Wellness & Yoga, The Soul Palette Meditative Art Studio, Heavens Shining Stars Family Center, Loving Light by the Lake,. After our chat, I will lead a short relaxation meditation and we will then lie quietly in the grass for 10 minutes and release energy blockages. Stretching. When you know you will be participating in something spiritual, take a moment to ground yourself first and connect with the earth. 5. Everyone will benefit from spiritual grounding, but it’s especially beneficial (and much needed) by people who do energy work such as psychics, mediums, or those who undergo spiritual awakening. Begin by instructing the patient to close their eyes. Clench your stomach, tighten your muscles and breathe up high in. You can soften your gaze or close your eyes, whichever is more comfortable. As grounding neutralizes free radicals, the immune system calms. The Chopra Renew & Restore Detox Kit is a gentle and effective 7-Day cleanse rooted in the wisdom of Ayurveda and backed by science. Meditating, spending time in nature, and steeping yourself in gratitude are just a few of the most common daily practices that can help you achieve a Zen state. With every exhale, healing energy circulates, restoring balance and making me stronger. Feeling anxious? This quick 5 Minute Grounding Exercise can help to calm anxious thoughts and keep you focused and mindful in your environment. Close your eyes and focus on your breathing. Watch on. I open some of my classes with a short grounding meditation to help students let go of stress and cultivate gratitude for the people who support our education. Use this meditation for stress, overthinking, as a morning ritual, or before heading into a difficult conversation. Legg, Ph. You must return to your centre point, your wholeness, your completeness, and your sense of self in order to be happy and fulfilled in your life. Mentally repeat one word as you inhale and the other as you exhale. . My favorite grounding and relaxing teas include ingredients and herbs such as ginger, cinnamon, turmeric, damiana, and holy basil. Grounding. guided. doi: 10. She uses Reiki, earth energy, mindfulness, meditation, sound and embodiment to support her clients. I am an Instructor of feminine practices, moon rituals and Astrology, and meditation practices for grounding, clearing, healing, and. Use all of your senses to attune to Earth. Notes: (A) Shows the open wound and a pale-gray hue to the skin. Absolutely beautiful grounding meditation. Modern-day centering techniques use mindful breathing to bring attention to one thing at a time, limit mental distractions, and bring physical balance (Rogerson & Hrycaiko, 2002). Susan Sweetwater. Do some exercises or stretches. Rated. Indigenous Cleansing: Limpia y Bano Ceremony. It is beneficial to do this meditation daily. This is a 5 minute grounding meditation . The temple has grown and enjoys a health. I will lead a short relaxation meditation and we will then lie quietly in the grass for 10 minutes and release energy blockages. As an Intuitive Energy Practitioner, Mary Ann focuses on helping people to connect to their soul, release energetic blocks or emotions to be able to live as their authentic selves. Sit in another room or area for a change of scenery. Whether you prefer a calendar or an agenda-style listing of what’s next…it’s all here, with easy links for registering. Enjoy the calming and soothing effects of this simple, yet profound grounding exercise. In general, it is clear that meditation has great potential to be beneficial for many health concerns, and. They believe that through grounding, the natural defenses of the body can. A guided grounding meditation allows you to reconnect with the Earth from wherever you are. The most optimal way to prepare for a guided grounding meditation is to adjust this session to the time you have available. Close your eyes, and take several good long deep breaths. Atmothesoul - Discover Freedom Within. This is a classic meditation script for bringing anyone back to the present by focusing on food: its taste, smell, and texture. These grounding scripts can be easily adapted as needed. P. Use dark blinds to make your room dark if you need to go to bed at odd hours. Self-Love. 20 Aug, 2019, 19:17 ET. Refuge Recovery members practice a daily recovery program that includes meetings, meditation and personal inventory, mentorship, retreat and service as integral components. This allows you to manage stress and make decisions from a place of clarity and inner. During this meditation, you will use mindfulness skills to help ground you in the present moment. Plays. . 1. 2147/JIR. Root Grounding Meditation Script: Embrace the Energy of Mother Earth, Trees, and Ocean Waves. It helps by grounding you to the moment and reconnecting you to all five senses by naming: 5 things you can see. Follow your breath in and out. Breathwork regulates the flow of energy in the body, which can instantly help you ground when you feel scattered. After our chat, I will lead a short relaxation meditation and we will then lie quietly in the grass for 10 minutes and release energy blockages. Type. Focus on the sensation of each inhale and exhale, using it as an anchor to keep you grounded in the present moment. 4. Maintain a cooler temperature in your room for better sleep. Tip: If you suffer from anxiety, crystals such as citrine, kyanite, and amethyst can also help. Grounding helps you feel more present in the moment and connected to your surroundings. Keep it “In Choice,” Consensual, and Invitational: PTSD symptoms can arise from situations where there is no choice or consent. Grounding, Meditation Kris Cahill June 5, 2019 grounded meditation, grounding yourself, know your energy, grounding cord, psychic meditation. Gratitude. 1. When I wake up in the morning, if I have time, I do a. Meet your Teacher. Chakra: Root, Sacral. Thank you for choosing me to be your guide as you take this time for yourself to improve your health. When: July 10, 2018 @ 7:00 pm – 9:00 pm Where: Temecula Reiki Center, 41690 Enterprise Circle, N #110 Temecula, CA 92590 Learn to use a pendulum as a vibrational tool for personal/spiritual connection and healing. 5 hour) Learn Reiki I, Reiki II, or Reiki Master Teacher Sound Therapy Sound Baths Bach Flower Essence Consultations & Classes Meditation Classes Pendulum Classes Crystal Healing Essential Oil Reiki Training Established in 2014. Focusing on the present. Some scientists theorize that there is a transfer of free electrons to the human body during grounding. That includes things like practicing deep breathing exercises and learning different grounding exercises. Practice this quick and effective 5 minute guided meditation to find more ease and calm in your mind, heart and body. Eat something healthy, heavy, and. 1-Minute Grounding Meditation. Earth’s qualities are that of structure, foundation, consistency, and stability. Red Jasper (The Supreme Nurturer and Stone of Endurance) Colour: Red. This course provides six unique 5-minute meditations, designed especially for your kids. Taking walks outside, even brief ones, with your feet bare or wearing grounding footwear, can accomplish the same ends, with the added benefits of mindful movement. Heart Opening Meditation @ Temecula Rose Garden Join us for a FREE heart-opening guided meditation with singing bowls. ENCINITAS, Calif. Grounding exercises are quick and easy to try for yourself, and you can use them as a coping strategy in lots of different situations. Meditation. August 10, 2023. That's why we're devoted to helping you improve yourself through the fundamentals of Kundalini Yoga. ” ― Steve Goodier Within mindfulness, grounding helps to keep us in the present moment. Black jasper is also very useful in relieving pain and helping with foot problems and stomach ailments. This video displays a wide moving stream with a mountain in the background. To be grounded is to be in touch with reality and not to get “carried away. 5-4-3-2-1 Technique . Lining up plans in Temecula? Whether you're a local, new in town, or just passing through, you'll be sure to find something on Eventbrite that. The 5-4-3-2-1 Grounding Technique. ”. Pura. Get Started. Do some exercises or stretches. Passionate about helping others achieve a sense of inner peace and well-being through the practice of meditation. The intent is to ground, relax, and chat about energy. If you were to rate your negative feelings on a 0–10 scale, with 10 being theCalmness, Creativity, Exploration, Fun. Download more mindfulness worksheets, guided meditation scripts, e-books and more at: Mindfuln essEx e rcises. Now bring attention to the areas of contact that your feet have with the floor. …. Practice this quick and effective 5 minute guided meditation for anxiety to find more ease and calm in your mind, heart and body. 5. Grounding is a key resource for trauma recovery and can help with emotional overwhelm. A simple way to ground is to literally stand outside with bare feet and tune into how you feel. You may stand (recommended if you are able) or sit, but be sure to have two feet touching the floor. The beauty of this method lies in its ability to shift your focus and engage your. As you breath in imagine you are breathing in calmness. 2. Experienced meditation teacher with 10 years of experience leading groups and individuals in mindfulness and relaxation techniques. Upon arrival, the winding rock pathway leads up to a beautifully set veranda, nestled right in the center of the…. Let's join together and practice in a form of meditation that quiets the mind and allows for connection. Here are five ways to practice grounding. You'll also connect. …. by Susan Burrell . Shutterstock. I am always opened to new ways of. Your breathing will change once you are able to relax your body, mind and. The emotional and physical benefits of meditation can include: Gaining a new perspective on stressful situations. Want to see who made the cut?Get a Timely Calendar. S69656. Different strategies work for different people, and there is no "wrong" way to ground yourself. 1. Materials: The video and/or transcript below; Video. As mentioned earlier, a 2016. It is also the process of centering oneself. These techniques may help distract you from what you’re. Grounding meditation provides an opportunity for introspection, helping individuals become more aware of their thoughts, feelings, and bodily sensations. Stretching is another great way to feel the sensations in your body. A guided meditation for when we feel scattered, spacey, “not all here. 6. Reviews on Meditation Centers in Temecula, CA - Eloia Healing Arts - Temecula Reiki & Sound Therapy, Ratanapanya Meditation Center, Seventh Chakra Yoga, Sage Sanctuary- Holistic Wellness & Yoga, The Soul Palette Meditative Art Studio, Mind Body Soul Solution, Temecula Yoga Collective, Loving Light by the Lake, Heavens Shining Stars Family. 11k. Whether you prefer a calendar or an agenda-style listing of what’s next…it’s all here,. Reducing negative emotions. We let our own natural capacity of healing do the work. In this mindful m. 3. Reviews on Meditation in Temecula, CA - Indigo Sanctuary, Eloia Healing Arts - Temecula Reiki & Sound Therapy, Seventh Chakra Yoga, Ratanapanya Meditation Center, Temecula Yoga Collective, Cara Johnson Healing, Yoga For Life, Well Balanced Healing Arts, The Soul Palette Meditative Art Studio Love Story. You can imagine the earth is like a. Kim Burris is an anxiety therapist in El Dorado Hills and founder of The Holistic Counseling Center. How the 5, 4, 3, 2, 1 technique works . Learn about the 7 meditation chakra colors and their meanings, including red for the root chakra, orange for the sacral chakra, yellow for the solar plexus chakra, green for the heart chakra, blue for the throat chakra, indigo/purple for the third eye chakra, and violet/white for the crown chakra. Get centered, focused, and connected to the heightened vibrations of. In fact, it is one of the essential parts of any mindfulness practice or meditation. They believe that through grounding, the natural defenses of the body can. Grounding is a practice to calm anxiety, soothe racing thoughts and cultivate self-compassion. The Body Scan grounding meditation is an effective practice to help you reconnect with your body and bring a sense of calmness and relaxation. On your next inhale, breathe in for 4. About grounding:This is a bi-weekly visit to Sam Hick's Monument Park in Old Town Temecula, Ca The intent is to ground, relax, and chat about energy. Takeaway: Getting grounded is rooting or re-rooting yourself with the earth and the following yogic techniques can help. No previous. 3. The group atmosphere provides help from peers and offers an ongoing support network for all who wish to pursue and maintain an addiction free life. After our chat, I will lead a short relaxation meditation and we will then lie quietly in the grass for 10 minutes and release energy blockages. . Reviews on Sound Bath Meditation in Temecula, CA - Indigo Sanctuary, Eloia Healing Arts - Temecula Reiki & Sound Therapy, Seventh Chakra Yoga, Sage Sanctuary- Holistic Wellness & Yoga, The Soul Palette Meditative Art Studio, Serenity Cove, Loving Light by the Lake, Mind Body Soul SolutionWhen: May 19, 2019 @ 9:00 am – 10:00 am Where: Temecula Valley Rose Society | Rose Haven Heritage Garden, 30592 Jedediah Smith Rd. New on Lessons. Using this grounding meditation will. The VA HSR&Ds Evidence-Based Synthesis Program created an evidence map of mindfulness to offer a quick overview of the state of the research up through early 2014. 6. To stay motivated, you have to divert your thoughts from one particular subject to various other objects. Grounding Meditation. Take 10 slow, deep breaths. Seventh Chakra Yoga. The1-Minute Grounding Meditation. You Can Do This 15-Minute Yoga Flow Anytime, Anywhere. 1. Susan. Intention Setting an intention through grounding meditation creates a shift in our perspective. Transcript. Temecula is San Diego's winery region and it has exploded recently with new and expanded wineries. We'll focus on deep breathing, mindfulness, and visualization to help you feel centered and calm. Imagine yourself as a tall, sturdy tree while you breathe. The process of utilizing awareness of the senses to become mindful of the present moment is one of the first tools I like to teach in my counselling practice and when I am leading yoga classes. ”. Meditation. Sit down in a chair in a relaxed position. 4. Time Estimate: 7 minutes; Benefits: Relax your mind and body; ease overwhelming thoughts and feel fully present in the moment. They can be quick strategies (like taking three deep "belly breaths") or longer, more formal exercises (like meditation). This guided relaxation script describes how to deal with anger quickly and effectively in the moment. Take a deep breath for 4, hold for 4 and release the air for 4. Feel the vibration from the ground drawing up the legs, and softening the knees and thighs. Meditation beginners sometimes find grounding meditations more difficult as connecting to the earth is something uncommon outside of the meditation. 1. Learn more about this grounding chakra, and find out how to keep it in balance so you have a solid foundation. I conducted Reiki sessions from home for a while, but when I expanded my. Kim Burris is a holistic psychotherapist supporting individuals struggling with anxietyNo matter your natural environment, Snowden says this simple 5-4-3-2-1 grounding technique can help you sink further into your element (s): 1. A well-designed grounding, centering and shielding meditation or visualization exercise will create a solid safeguard and meditative energy foundation for any kind of spiritual practice session. . In our fast-paced, modern world, feeling disconnected from the natural elements nourishing and sustaining us is easy. Mon April 1st 6:30-7:30 p. If you are on a trail, walk, and find a place to sit. Grounding, also called earthing, is a therapeutic technique that involves electrically connecting with the Earth. Feel into your feet, noticing the solidity of the ground under them. The purpose of this technique is to ground your energy, and return the energy that you've taken on from people to them, while simultaneously returning the energy that people have taken from you. Some people who are prone to over-eating, depression or compulsive behaviours are suffering from the. Special thanks to John Davisi for lending us his incredibly soothing voice. Follow your breath in and out. Effects of Grounding on Meditation Quality Energy Psychology 14:2 November 2022 Grounding the human body to Earth (also called “earthing” or simply “grounding”) is a practice that has been around for ages. When we ground we are anchoring ourselves into the earth, which can be a very healing ritual on all levels. com. Royalty-free images. Grounding helps with focus, feeling present and awareness. Reviews on Meditation Centers in Temecula, CA - Eloia Healing Arts - Temecula Reiki & Sound Therapy, Ratanapanya Meditation Center, Seventh Chakra Yoga, Sage. Audio Player. , Aug. By Guest Astrologer, Eden Wine (of Our Mystic Astrology Apprenticeship Program —. Grounding Meditation: Guided Imagery - YouTube This short, guided meditation (11:03), was developed by the Younique Foundation. You must return to your centre point, your wholeness, your completeness, and your sense of self in order to be happy and fulfilled in your life. . Suggested Steps in Your Meditation Process. I'm a hypnotherapist and passionate about providing tools to others on dealing with everyday stresses. 3. , CRNP — Written by Crystal Raypole on May 24, 2019 Grounding is a practice that can help you pull away from f lashbacks, unwanted memories, and negative or challenging emotions. Stay connected to your body by curling your fists up into a ball, drinking a hot beverage, crossing your arms, giving your feet a massage, breathing deeply and slowly, or simply walking away and sitting in a quiet place by yourself. Just be aware as you breathe in and aware as you breathe out. Grounding Tree Meditation Script. As you breath out imagine you are releasing stress. I have created a guided meditation to ground our root and sacral chakras into the earth to create more safety, abundance, and creativity in our lives. What is grounding? Grounding entails re-establishing contact with and reconnecting with life. Things to do in Huntington Beach. Grounding is practiced by walking barefoot outside or sitting in the grass. Wiggle your toes and fingers, and slowly open your eyes. A beginner meditation to teach you how to stay grounded and centered throughout your magickal journey into Wicca and Witchcraft. Stretching is another great way to feel the sensations in your body. Lie on your back; breathe in for six counts and breathe out for six counts. Using this grounding meditation will help. Hematite is an excellent gemstone for meditation, especially grounding meditation. Release stress, anxiety and other toxic energy by grounding and connecting with Mother Nature. This can be associated with better recovery, better emotional resilience, and overall well-being. Then bring your awareness to the sensations in. Table of Contents show. Give the gift of romance and relaxation. Photographic images documenting accelerated improvement of an 8-month-old, non-healing open wound suffered by an 84-year-old diabetic woman. I'm a hypnotherapist and passionate about providing tools to others on dealing with everyday stresses. LBDharma 30 min. Mar 8, 2021. This treatment blends the natural grounding effects of meditation and quiet with healing massage. Grounding meditation goes hand in hand with setting intentions, nurturing the pathway to our highest self. 1. Spin your outer left hip down toward the mat to keep your. 3. Rise; drink a big glass of water; and head outside for 10 minutes of greeting the world as the sun lights up the day. This potential is enhanced when we work together in a group meditation. $320 (Orig. Good for the start and end of each day. ENCINITAS, Calif. Allow yourself to decompress from the day you've had or the day you are about to have. “Before starting this exercise, no- tice how you are feeling right now. Allow the energy around your heart to expand. Start with just 5 minutes a day and slowly move towards 20-30 minutes per day. Start Day 1. 17 Positive Psychology Exercises If you’re looking for more science-based ways to help others enhance their wellbeing, this signature collection contains 17 validated positive psychology tools. Short grounding meditation, putting energy into your feet and moving it up through your body, breathing, and allowing the grounding energy to cascade over you. Stand for a moment with your feet spread about shoulder-length and planted firmly on the ground. A good grounding meditation will help you to feel rooted to the stabilizing properties of the earth, and focus your mind and energy on the present moment. Physical exercise and activities help burn off stress and re-balance your body chemistry. Centering is the process of anchoring and centralizing your inner, non-physical being within your physical body, while grounding (or earthing) refers. (2022). Engaging your 5 senses to calm anxiety. Grounding Visualization. It can be challenging to remain connected to your truth and aligned with your values in times of stress. Keep going with that movement a few times on your own. Practice breathwork. -. When: June 23, 2019 @ 9:00 am – 10:00 am Where: Temecula Valley Rose Society | Rose Haven Heritage Garden, 30592 Jedediah Smith Rd. Feel the structure and support against your back and hands. Close your eyes and focus on your breathing. By using the same Full Moon and your own energies, this meditation will also help find new wisdom,. Notice the sensations of your body. Stretching. Choose a quiet place without disturbances. When your root chakra is blocked you feel insecure and disconnected. Stress Reduction. Then go into mindfulness practice by observing what is arising. Eloia Healing Arts - Temecula Reiki & Sound Therapy. It is a method of re-establishing a physical connection with one’s physical self through a reconnection. Preferably, on the ground. Discover the root chakra and its role in your sense of safety and security. Place one hand on your belly and one hand on your heart. This second technique gets you to use all your five senses to help you to get back to the present. Grounding Meditation is an ancient practice that enables us to forge and strengthen our connection to the Earth. Type. 11mo Report this post. Using this grounding meditation will. This helps to calm your mind and improve your focus. Oschman JL, Chevalier G, Brown R. Earth: Feel your bones—the source of the structure and solidity of your body—connect to the ground on which you sit or stand. Take a moment to make sure your body is comfortable. Grounding is a type of meditation that helps put you back in touch with the present moment by focusing attention on the physical world around you. Grounding exercises are things you can do to bring yourself into contact with the present moment - the here and now. Takeaway: Grounding through the senses can be a powerful mental health tool. Inwardly say a short, calming, affirmative phrase—for instance, “I am at peace and healing. 1. Jun 7, 2021. Ignite your digestive fire. This will help you to be present for the experience, both physically and mentally. Planet Earth has a negative electric charge. About grounding:Here are two great grounding meditation practices you might enjoy if you are looking to explore your experience of your body further. ” 5 Day Private Self-Discovery & Therapy Retreat in Costa Rica. Great 4. Grounding helps you feel more present in the moment and connected to your surroundings. Stand for a moment with your feet spread about shoulder-length and planted firmly on the ground. guided. There are two versions of this practical grounding script: one for younger children and one for older. So by grounding yourself, you make your posture easier, calm your nervous system, and come into the present moment—3 ingredients that make your meditation much easier. So together grounding meditation brings your mind-body to the settled and connected. SHARE. While transcendental meditation requires very specific postures, sights, sounds, etc. . Notice your body as you exhale. One of the best breaths to use to stay grounded in meditation is Ujjayi or throat breathing, performed very softly and gently. You can breathe in for a count of 4, hold your breath for 3 counts, and then breathe out for a count of 4. During your meditation process, it is suggested to follow a few steps. Daily Breakfast, Lunch & Dinner. Tea meditations are so fun! 4. Focus on your breathing. Experienced meditation teacher with 10 years of experience leading groups and individuals in mindfulness and relaxation techniques. Do Kundalini yoga Sometimes it is difficult to implement grounding techniques without guidance. Visualize a way to leave behind any emotional or energetic baggage, such as visualizing a well or a river for cleansing purposes. . These should be simple and to the point, overexplaining could lead to your. Relax and let go. After our chat, I will lead a short relaxation meditation and we will then lie quietly in the grass for 10 minutes and release energy blockages. Get back into your Body. Stretch your arms, neck, and legs. Try jumping up and down, jumping jacks, or simply jogging in space. Mar 8, 2021. Offers online services. Mindful breathing 8) Move your body. Meditation Grounding Scripts for Children. About grounding:This is a bi-weekly visit to Sam Hick's Monument Park in Old Town Temecula, Ca.