Uplevel EVERYTHING by Embracing a Self-Love Practice... – Emma Solo (Ep.8)

The concept of self-care might feel super played out, but now more than ever how we view and treat ourselves has a profound effect on our life and the life of others… 

Self-care is actually a simplistic notion when what we require to realize our highest wellness and levels of self-realization, our most harmonious and loving relationship/s, and our most radiant human experience, is embracing self-love… 

Self-love transcends all our foibles, defenses, and patterns… It transcends hopelessness, anger, and fear, our ego… It transcends judgment… It is the way to our better existence…  

As we start the new year, and we are excited for a new beginning and a new me, #ME2.0, I want to offer a simple framework for shifting our mindset, and our consciousness, around how to go about being ourselves and doing our lives… 

Let’s kick off the new year right, this shift will usher in your grandest life adventure… 

In today’s episode, I debunk limiting ideas about self-care and how to go about it for the upshifting self-love practice and how to easily make it a part of your life… 

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🌟MENTIONED INSIDE / RESOURCES:

~ Radiance Membership – featuring a related Masterclass for embracing self-love:

A Self-Love Strategy for Creating Your Best Life

~ Embrace a Self-Love Practice

~ Practicing Core Values

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🌟MORE ON THIS EPISODE: 

Watch the YouTube Video! 

More about the podcast on our Podcast Page  

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DISCLAIMER: This content is meant to support your Journey and not as a replacement for professional assistance. Additionally, the ideas and resources provides by our guests are their ideas and recommendations alone and not necessarily a reflection of the host’s.

Transcript

Emma: 0:30

Hello lovelies, welcome to another episode and happy new year. Today I'm so excited for this topic because I'm going to hook you up to help you create your new beginning and your new you. As you might know, we have themes in the practice and the theme for January is practice. I'm going to show you what kind of practices you need to put in place to have your own back so you could have a strong new beginning to the new year and create the life that you desire. So we're going to start the new year right. Stay tuned. You're in for a treat.

Emma: 1:11

So if you're feeling not so hot, if you're finding that you're feeling stuck, if you're finding that you're feeling the winter blues or the blues at any other time of the year for that matter, especially around this time when this is airing, which is January and, by the way, happy new year what's happening now is that, after the hype of the holidays and the busyness and the hecticness and all the celebrations and all of the things that come along with the holiday season, we might feel a bit of a letdown and also, some of us who are more sensitive to light and the seasons, if you're in the Northern Hemisphere, you might be feeling the winter blues. That's actually a thing. Actually, there's more of a clinical definition for that, but I'm just going to keep it nice and in layman's terms for us. But what you might be experiencing is not feeling so hot, feeling lost, feeling a letdown, feeling depressed, feeling overwhelmed, feeling unmotivated and inspired, stuck, and, like I said, you might be feeling this at all the times of the year as well. So what I'm going to offer today actually applies any time, but certainly I want you to take notice of what I'm not going to offer today. If you're not feeling so hot as the new year starts now, something else that happens is the first couple of days after the new year.

Emma: 2:48

This is coming out now, on January the 3rd, you might still feeling a little bit of the rush from the holidays. Just know that there's usually a bit of a letdown as the weeks come by, and what happens is that we might then experience a little bit of a crash or a letdown. So if you haven't experienced that yet, just know that, if you're prone to that, that might still come. I don't want to scare you. There's not about that. I just want us to be proactive. So if you're feeling it already, perfect, we're going to get ahead of it now by stiving it off If you haven't felt it, if you're not feeling it yet, but you usually do. Also, we're going to get ahead of it so you minimize or you prevent feeling the letdown in the winter blues. Now, if this is something that you don't resonate with and this is something that you usually don't experience fine, you don't have to. Then what I want you to take from today's episode is what to do to feel even better. So there's something here for everyone, regardless of your range of feeling Post-holidays letdown in blues, winter blues or just in general, if you want to really ramp up for the new year and just have an amazing start to the new year and the year ahead. So what I want to share is that there's a whole spectrum there.

Emma: 4:26

I'm going to start with us first. I'm going to describe what you might be experiencing, what might be happening for you, so you can recognize for yourself if you're heading down this way or if you're not feeling so hot then it makes sense why not? And what it might look like for you, so you could see for yourself what's happening for you and then you don't feel so weird or so off or so alone, because this is common. All right, so this is for you. After describing that, then I'm going to share with you a solution and some reactions that people might have to the solution, and then I'm going to reframe it to make it an even better solution. Okay, so stay tuned, I'm going to hook you up with all kinds of goodies so that you could turn this mood around if you're not feeling so hot, or make it even better if you're feeling okay and you just want to really rock and roll in the new year.

Emma: 5:19

Okay, so some things that you might be experiencing for yourself personally, you might feel things like I was saying I'm motivated, sad, let down, uninspired, lonely, disconnected, not good enough, just all kinds of feelings of not just not feeling yourself or feeling well. Now, if this is the more pervasive feeling for you, you might be like well, that's how I feel all the time. Then, still, that's not the way that we usually should feel as a human and therefore this still applies, regardless if this is your normal state or if this is how you're feeling right now, temporarily. Okay, now, there's this whole spectrum there as well. So you might feel really, really, really blue, which we might call an episode of clinical depression and some other diagnoses that I need to throw diagnoses around, or you just kind of like eh, you know, I'm not feeling so hot. Yeah, I haven't gotten into the group of the new year yet, so again it could be like a whole spectrum.

Emma: 6:31

Now, the way that this might also show up is that you might have like all of the mental health symptoms right, like anxiety, depression. Your OCD might get kicked up, your ADD might get kicked up, like all kinds of your stuff might be more heightened, might be more obvious, and you might experience just things not working out for you as much as you will like them to work out for you, like things feel blindy. The other way that it shows up is in relationship. Now, in relationship it might look something like you know getting along with your partner, your partner's getting on your nerves. You find that you're bickering more, or that you are getting into more arguments, or that your arguments or your disagreements escalate, that things could feel really hopeless, or that you might feel really stuck, or you might feel that your relationship is not moving to the next level, or that your marriage is not what you would like it to be, or your relationship is not as committed or as loving or as wonderful as you would like it to be.

Emma: 7:41

You might find within your family unit that your children are acting out. Your children are symptomatic. Your children are doing well in school. Your children are getting into trouble, right? So you might think, like, what does that have to do with post-holiday blues or winter blues? This has to do with just our state of being, creating a reality. How we are showing up and how we're feeling is actually coloring how we are experiencing our relationships, our interactions, our environment, and we are impacting those around us as well. So, whether it's obvious that we're cranky and we snap at somebody and therefore we affect their mood, or it might not be so obvious, just our demeanor still has an impact. Just the way that we're being has an impact, even if it's not very obvious.

Emma: 8:40

And then you might have things like actually, before I go to the next one, there's a whole range there as well, right, you could just be feeling a little disconnected and a little off with your partner and your children, giving your hard time, a bedtime one day, or it could go the whole spectrum where there's just some severe things going on in your relationship betrayals, financial betrayal, romantic betrayal, all kinds of other betrayals, and it's a whole gamut there as well, all kinds of other letdowns. You might also have just different degrees of things, right In fertility. You might have more severe issues with your children, right. So again the whole gamut. And then the last one is actually in your family, I'm sorry, in your life in general, where everything in your home breaks down, like your car doesn't work or your electronics go in the first, all of a sudden I'm sure you experienced this like this right, where just like nothing goes right. You're just like oh my gosh, let me just go back to bed, because today let me start the day over. So again the whole spectrum.

Emma: 9:52

It could be something temporary, where you have a bad morning, or just your life is like, oh my gosh, one thing after the other, right, like severe things, like people's homes burning down and I don't know. I don't want to put bad vibes out there, but you know what I mean. Just like more severe things in life happening, right, chronic illness, like no seeds and just not feeling well, all the time, just things happening. So again the whole spectrum losing jobs, losing family members. Now you might, again you might say what does it have to do with my just both holiday blues and just me feeling a little blue.

Emma: 10:30

What I'm showing you is how we are and how we feel actually has a ripple effect in all of our life, and all of the things that we create and all of the things that we manifest and how we end up showing up at the end of the day impacts all the things around us. And I'm not saying that your bad mood made somebody die or that it made your house burn down. That is not what I'm saying, please, right, but just like our, just our life has a flavor to it. Right, we're part of creating that flavor. Just like we're just in a state where just things don't work. So that's what it might look like.

Emma: 11:10

So what we want to do is whoa right, first, identify out of those three levels self relational and just life in general how am I doing? What does my spectrums look like? Am I just a little grindy at the beginning and I just like little flavors, or is my stuff pretty severe, like higher in the spectrum of things? So that's for me to show you like a quick assessment in terms of how you could gauge. Right, you will know that you're not feeling well, obviously right. So that's maybe what you're listening to, this.

Emma: 11:53

But your environment, your external world that you're creating will be a reflection also of how you're feeling and how you're doing. And so, between your feelings and your external world, your inner and your outie, your any and your outie world will show you how you are showing up to your life. That's creating your state of being, how you're feeling and your life. So that's what we're going to address today at the end of the day, you see. So I wanted to show you just late the foundation for that. You might have a whole gamut of things going on, why you're not feeling so hot and how that might show up in your life, and you might think that the things that are in your life are making you feel this way. But so I'm going to show you more about how this works and how does it catch 22 there. They kind of feed on each other.

Emma: 12:53

Now, to make that connection a little stronger for us, what happens is that when we are not feeling so hot, it has to do with how we choose to look at things, right? So the thoughts that we have create our feelings and then our feelings create our external experience, our actions, how we show up, how we respond to things, what we work on, what we don't work on, what we create, what we don't create, you see, and so the way that we choose to look at things and the belief systems and in the mindset that we choose to have and embrace and own, that is very telling of the rest of the story here. And the way that we choose to look at things is influenced by how good we are feeling within ourselves, how resource we're feeling. So that's a keyword that I'm dropping there on purpose just for the sake of the rest of this conversation. And what happens a lot of times is that we're banging around, right, we're not inside ourselves, we're not resource, we're not here, it's just our body is here.

Emma: 14:01

And if we are not embodying ourselves, if we're not really showing up to ourselves first, right, if we're not connected to our higher self, but instead we're just operating from our low self, everything that I described, all those symptoms in all of those situations, all those circumstances in those spectrums, that's your low self at work, right, you're just like, and that's a very low, drummy self. So for us to change that around and to have the energy and the motivation and the yam and the joy and all the beautiful stuff. We have to show up with that resource that comes from being connected to our higher self. Right, when we're in connection with our higher self and we're in alignment, that's where the juice is, that's where the spark is. So if you're feeling like I've been saying all these different things and it feels like a lack of energy and a lethargy and stuff like that, you're disconnected from yourself, from your alignment, from your higher self, from source. Therefore, you're not resourced. You don't have the good stuff to bring to all of these circumstances and interactions and to yourself and to your life and to your health, to your vitality, you see.

Emma: 15:35

So the key is then going to be how do we connect to our higher self, how do we move up from low self to higher self? Because that's where the yummy stuff is, and when we are operating from that higher self, when we are resourced, the spectrums automatically shift right. You will see how you move from here to. I was going to go this way, but this way was bad, so not that. So how we move from, we get off the spectrum. How about that? We move from like things not being so hot to things being better, from being on the spectrum when you have all those symptoms, all those things not working, to moving up to better ways of feeling and you get away from the symptoms, from the struggles, from the difficulties, from the pain, from the illness, from the conflicts. It's very interesting, right, and so that's our goal here.

Emma: 16:34

What I want us to do is to move to higher levels of consciousness, from our low self to our higher self, because from that higher level of consciousness we just create a better experience for ourselves and literally in the outside world. So within and without Remember, the outside world is a reflection of our inner world, right? And so we want to create that internal experience by connecting to our higher self, to higher levels of consciousness. When we connect, more resource that way, when we're more connected, we automatically move up in the levels of consciousness, feeling resourcefulness and therefore a whole experience is different. We just have a different filter on and we show up differently and therefore we create differently and we experience differently. Cool, so that's just the setup for how we're going to do that.

Emma: 17:29

I wanted to show you today how to go about resourcing yourself, and I'm sure that you've heard that you have to have a self-care practice and people are sick and tired of hearing about this self-care practice like yeah, yeah, yeah, self-care, self-care. I don't even have time to go to the bathroom. How am I going to have time for self-care? And so this is what I said that I was going to shift for us and upgrade it so that you could make the time for it. Okay, so I'm going to show you what to do here now.

Emma: 18:04

In my mind, self-care is just a little sliver of what needs to happen, and you might say I don't even have time for self-care. Never mind, you're calling that a sliver, never mind more. But hang tight, okay, self-care might have the implication depends on who you are and how you're hearing this of going off by yourself, going to get a massage, buying yourself a little treat, just spending some money on yourself, doing some retail therapy Some people like to call it some pampering, like that kind of stuff, and all that stuff is fine and dandy. There's a place for some of that stuff too. But that is a very narrow view of self-care. So a couple of things before I expand that definition and show you how to have your own back and how to move here to higher levels of consciousness and how to resource yourself.

Emma: 19:03

So first, I want to say that, regardless of what we call this thing that we want to do to resource yourself, you don't have the time to not have the time. Okay, at the end of the day, we all have the same amount of hours in a day, and when we don't allocate the time properly, if we don't make the time, we will never have the time Right. So it's a matter of how do we make the time for the things that we want, that serve us and that help us create what we want? Some of us use time in a way that just wastes it right, or it gets used for certain things that supposedly would value more, and some of us apply it in a different way that helps us to resource ourselves, to keep us youthful and beautiful and healthy and with vitality and energy and happy and joyful and resourceful, and creating all the things that we want and tapping into creativity and all kinds of yummy stuff. So do we want to be in all those spectrums of suffering or do we want to be in this place that I just described? That's a choice, right, and so that's an excuse that I hear a lot about the time, and it's a matter of choosing how to make the time.

Emma: 20:28

The other thing that I hear is money. Right, I don't have money for the massage. I don't have money for the babysitter so that I could have time for myself. I don't have the time for this. I don't have the. I'm sorry, I don't have the money for this. I don't have the money for that. Now, nobody's telling you what yourself care and I'm saying air quotes for a second, because I'm going to up level this definition for us in a minute Nobody's saying that you had to spend all this money on that, right, so you could define this for yourself however you like and you actually have to. Potentially, you could spend zero money on this. So money is not a thing. That should not be something that holds you back from being able to take care of yourself in this way.

Emma: 21:10

Okay, and the other one is space. A lot of times, I hear things like well, I can't find a minute to myself, right? Or the space like the, so it's people around my kids are always there Like I don't get a break. There was nowhere that I could just have some privacy. And again, it's all of matter of how we choose to set ourselves up. I work with a lot of different people from a lot of different socioeconomic backgrounds, from a lot of different circumstances and walks of life, and I have and I have done so over the years I have the whole gamut, and so it's just a matter of how much you want it, right? So these things are really not real barriers. You're just kind of giving yourself a pass to suffering. Don't shoot the messenger.

Emma: 22:06

So that's not what we want. We want to subscribe to the life that you chose to have, that you would like to have, that you came here to this earth to have. You can't make the argument that you came here to have the experience of suffering. I mean, that's totally possible, but when I say things like that, people are like no, I don't think I chose that and I don't think I would choose us. I don't want the suffering. And then good for you, right? Because I think that we're here to experience our evolution, to experience our growth, our expansion, to become aware of who we really are, to become, to get in connection to a higher self and to our source, and to expand our level of consciousness and expansion and who we are, who we are Like, not just a limited self, human, little selves, but energy and spirit having a human experience. And so when we get in touch with that, we probably didn't choose to come experience suffering per se. The choices that we're making create that suffering, but we could have the experience of that expansion without necessarily having that suffering. And again, if that's what you want, that's fine, right, not yourself out. But if that's not what you want and that's what you're experiencing, please heed what I'm saying. Okay, all right.

Emma: 23:37

So, as I promised, I'm going to shift this to the updated definition of self care. So if you've been following me for a while, you will know that what most people call self care, I'm calling self love. So instead of having a self care practice I commend you, commend you, some other word I implore you to have a self love practice. Now, what does this mean? People have a reaction sometimes to the word self love. They might have all kinds of meaning in their things that they might consider like that selfish, that self involved. We're supposed to be selfless, dedicated to serving others. Whatever your mindsets might be around this, please don't get hung up on the terminology and the meaning systems.

Emma: 24:34

Self love without all the loaded things that you might bring from social, cultural norms that you might have picked up, some limited beliefs that you might have picked up, as I want you to take it here means that you are aware that you are inherently worthy of existing. Now, that was the massive thing that I just dropped there. Okay, so you might be like well, I'm worthy only if I'm a productive human being. I am worthy only if I do good deeds, whatever again, whatever definitions you might have of this stuff. So just bear with me here. See if you could just put all of your things aside and just listen with an open mind.

Emma: 25:26

The mere fact that you exist implies worthiness. And when you die, you're just different, in a different state. Now, you never cease to exist. So just the mere fact that you exist, you're worthy. Now, for some of you who are not very spiritual or who have different religious beliefs, just listen to this as a grain of salt, listen to the concepts. You don't have to agree with all my terminology and my concepts, okay, let's just take for a reason and see what serves you. So the mere existence, because you cannot exist. Once you exist, you cannot not exist, and energy can never be destroyed. So once you exist, that's it. You exist, you cannot. You can't un-exist, okay, even after you die. So you can't. Just energy can't be destroyed, it just gets transmuted, right.

Emma: 26:22

And so the mere fact that you exist implies worthiness. There's worth in being, and so in a little humanness, we tie all these other conditions to our worthiness and sometimes, because of the way that we were raised by our parents and our caretakers, reinforces that we have to be a certain way to be worthy, or they shame us and therefore we internalize that as being unworthy. This is one of the biggest human conditions. This is what gets in the way, this is what holds us back from actual experience, experiencing our best life. Because it's not that we're not awesome. All this limiting beliefs and all this junk mucks our awesomeness, right. It just kind of covers up all our radiance and we bang around with like a blob of dirt and we don't radiate and own our awesomeness and therefore our outside world reflects that a bunch of muck, right.

Emma: 27:47

And so that just basic shift of realizing the mere fact that I exist and even if I cease to exist, so even if I were to die, I can't no longer exist. I just changed my energy to a different energy. I still exist, and just owning that inherent worthiness is key. I know it's just that and done, but that's what we have to do all the work, de-programming all of the things, so that we remove all the layers and all the muck and we allow ourselves to feel and to own the yummy radiance. And so how do we do that? That is, by standing still for a second.

Emma: 28:39

We are just so focused on producing to be worthy that we are actually missing the boat, right, and all of that doing, doing, doing, doing. We just keep covering stuff up and we have more habits and more things and more noise, and then we are not actually being. All of the patterns are really playing and getting in their airtime, but we're not then really just showing up with our awesomeness. So that's the first thing then just to have a shift of that worthiness, and then from that worthiness means being more, less of all the patterns, and from there we could actually put the good practices in place which would help us do that. So self-love practice then looks like a lot less doing and more being and doing things that give us joy, as opposed to all of the noise that we create and all of the bad habits that we have and all of the doing just for doing sake. So in our joy we're in our inherent state of being love, joy, peace, that's who we really are at the core, which gets totally covered up by our junkie of the time. And so if we practice that being that self, with self-love which I'm going to show you how to do in a minute then we allow that inherent state of being to shine through and then we could live in our bliss, and then there is no suffering in that place, and then all of us that all the spectrums that we talked about at the beginning of this episode don't really exist. Now, this is a very conceptual presentation. When we work together, I show you how to do these things and we actually dive into the things and we do all the shifting, and so you could experience it right. And even if you're not doing that work per se with a therapist or with a coach or intentionally, the key is to be intentional about being in the self-love, even if you're not doing all that other deeper work. But just know that if you find that you can't even figure out how to do the finding the time, the finding the space, the not worrying about the money and just owning the fact that you could have a self-love practice because you're worthy, and just that in of itself will undo all the other stuff that you're feeling. If you're having a hard time with that period, then you need more support, because it will help you with that shift and put all the things in place to help you feel better. Okay, so that's just a little side note for you there.

Emma: 31:40

Now, what is a self-love practice? The way that I like to describe a self-love practice is that it has four parts, four aspects. The first one has to do with self-honoring honoring who we really are. Half the time we don't. Half the time we work around with social masks. We deny all parts of ourselves, we cover them up, we don't own ourselves, we don't, we're not true to ourselves, we're not authentic. We do all this funny business. We allow others to get in our circles and to get in our way of things and in our way of being, telling us what to do, disempowering us. We disempower ourselves by allowing others to do that to us not a great way of being. So the first one has to do with being intentional about all of that.

Emma: 32:36

Now, a little side note here. I actually recorded a master class that goes really in depth about these four aspects. So here I'm describing them for you so you can start playing with them. But if you find that you need that support, then feel free to get that master class. It's free with membership to our lifestyle membership. It's a subscription of only $29 a month and you have access to that particular master class, which is of the hook, detailed on how to apply these four aspects into your life and shift yourself and help you really have a rich, simple, rich, beautiful self-love practice. And it also gives you access to all of the other content in our membership. So it's a great investment. And with that membership you also get access to our deep integration meetings once a month where we talk about all the different concepts and how to integrate them into your life or the practical of it the concepts and the practical and how to really weave them and create the shifts and have the experiences. And you get a community. You get all kinds of goodies. So I'm going to put a link in the show notes and in the comments and in the descriptions, depending on what you're watching or listening to this so you could sign up for that if your restaurant is for you and if you feel inclined to invest more in your self-love. Okay, so self-honoring, that's what that one is about.

Emma: 34:12

The next one is self-managing. Now, self-managing has to do with how you set up your day. You see your calendar, your routines, your schedule, the things that you're allowed to come in, the things that you focus on, the things that you work on, how you manage your time, how you manage your energy, all that kind of stuff. Some of us are really good at that. Some of us are just running around like a chicken with its head cut off. We miss appointments, we run late, we are not present for appointments or for people or for things. We miss deadlines, we forget things, we lose things, we break things, whatever, you know what I'm talking about. We're running around, we get on each other's nerves and rushing, rushing, and we create conflicts and that kind of stuff. That is not good self-management. We might also run out of energy halfway through the day, or we feel that we keep that energy going with coffee and sugar. We have addictions. We need different things to keep ourselves going, but then our body breaks down, you see, so not so good.

Emma: 35:21

The third one is self-care. So this one is with how do you keep yourself healthy? How do you generate that energy? What are the things that you need to do to make sure that the vessel that you're in lasts you for the whole time that you want to be here on this earth, so that your meat suit is as beautiful as you like it to be, so that you really keep it in good shape, so you really get to experience the awesomeness of life? As we lose our eyesight, as we have aches and pains, as we whatever our body breaks down because we don't take care of it, we actually are able to enjoy our life in our experiences less and less and to have less of that right. So we actually not doing ourselves any favors by not taking care of our bodies and our mood and our brain and our emotions and all that stuff. So just that self-care is so part of that. And then the last one is self-connection, and this one is where it kind of comes all together. This is where the softer practices come in, where you get to connect with the higher self, where you get to stay in connection, sustain that connection, replenish yourself energetically and with really the essence of who you are, so like you really can truly show up to all your experiences and your interactions.

Emma: 37:02

So those four aspects make up what I call a self-love practice. You could address each one of those. You could focus on the one that you're like, oh boy, I really neglected that part. Or oh boy, that aspect is really not working well for me. If I took care of that, my life would be completely different, right? So see for yourself which one of those four aspects needs the most attention. And potentially, you're doing fairly well and you just want to kind of up-level them all. That's okay too. So whatever makes sense for your life, you tailor the processes to you. Anything that you learn in life, you make it your own.

Emma: 37:43

And so see which one of these four you want to work on. If you want to work on all of them and what does that mean for you, how much do you want to do for each one? Do you want to just sprinkle new things if you already have rich processes in place? The only thing that I recommend is to not do an overhaul and not to tackle this with like bam, I'm going to do all these things and then, two weeks from now, you're going to be like, oh boy, that was too much, and you really crash yourself. Okay, that's not what we want to do. So we don't want to overload you now. We just want to put some things in place to have your back, to put a nice net underneath you, to catch you and to help you up-level, up-lift, shift so that you could really play with your full self, with your full essence, and have a full, beautiful, gorgeous, radiant human experience and create the best relationship and the best life with your partner. Okay, so that's what we're shooting for.

Emma: 38:55

Now feel free to put in the comments any questions or thoughts. Let me know which one of the four aspects you would like to play with, what you're going to put in place and, like I said earlier, if you feel like you would like more support here, by all means join our members ship. We have the life integration experiences monthly and we have the community and all kinds of content, and I didn't mention you have the option of doing private sessions as well, so you could just add that, if you like. So feel free to check that out and, in the meantime, I wish you the happiest of new year. Here is too much peace, joy and love and all the good things in life to come your way. Thank you so much for listening and for watching and I will see you at the next one. Bye.