Description

The neurology of mindfulness and an exploration of how we can build workable, time efficient techniques and strategies into our daily lives. We will also explore the relationship between mindfulness and compassion for self.
Part 4 of our latest 6-week course.

Transcription

Good evening. To people as they sort of begin to come in, I think we might be a few minutes early or a minute or so early, so we'll just give people a little bit of time to come in. I think we've got a really exciting.
Session today that is. I think it's kind of a little bit cutting edge, with absolute homage to the wonderful Andrew Huberman, who is, a neurologist, an ophthalmologist. Who's very interested in, the workings of, of, of the eye and neurology.
But, again, from the two American universities get a bit sick of me talking about these flipping American universities. Although I should say that the Oxford centre for Mindfulness are beginning to do some really exciting research here in this country as well, and Bangor, are another, UK university doing some really interesting work. So I think we've got a a very interesting session, so welcome to those of you who come in live tonight.
And if you're coming in live tonight, I hope you're in a warm room, because I think it's dropped down to -2 where we are, which in the middle of March feels kind of a bit scary, but it's going to go down to -4 tonight, and we've had snow, so it all feels, just a little fluttering, but it, you know how we are in the UK when we get a bit of snow. So we've got people coming on this course from as far wide as, well, all across the world actually, from and, and most distant is New Zealand. So welcome to everybody.
And let's, let's progress because we've got some really exciting content. And I think you probably will finish tonight hopefully feeling quite relaxed. And Maybe even with a bit of a dopamine hit as well from the final thing that we do later on.
So as always, if you're struggling. As a profession in the UK you have access to vet life, and we really do need to use that because I always say, never struggle alone, seek help. It's got to be the way forward.
And we have covered We've been together on this course together now for a month. We've been working for a month on harnessing neuroscience. To help us manage stress a little bit better.
And The thing about the way I like to do this stuff is everything we do. On the course I do in my life, and these courses are so good for me because they kind of remind me about stuff that maybe I've I've let go of and why do we let go of the stuff of life that works there's a question for you. And I don't think I have an answer to that other than perhaps we're always seeking new.
And in that urge to seek new ways of managing stress, possibly we let go of some established routines, habits, hacks. Strategies. That really work and so I have been trying alongside you guys to really work those old new brain loops, smiling to myself and saying, Whoop, there you go.
I recognise this. That's just old fear. That's my protector within just kicking in and Mike, you're not a zebra, you know, you don't need to, you don't need to run, you don't need to hide.
And because you're not a zebra, you're gonna have this tricky tricky brain, and some of those inner dialogues are going to be all around, keeping safe. You know, because that old brain gets triggered and those new brain loops conspire against us. So I've been trying to be really in charge with that and I hope you guys have.
Begun to master a little bit of that self talk. I've For years now I've been using this dampening down the frontal cortex by naming the emotion that's showing up and then bringing a real curiosity to that emotion and to see the emotion as data. What does my brain want of me?
Why is it sending me this stuff? Now I've got a really nice example I'm gonna share with you today. I lost my phone this morning, my, my mobile phone.
I'd left it in a pocket actually, but for about 25 minutes I couldn't find it. And I started to feel so stressed. So I took a breath, did, did one physiological sigh.
And then I went in and I named the emotion. This is fear. Gosh, it is, it's actually fear I'm feeling.
And then I asked myself, right, old brain, fear. Newbrain, what's it saying? You'll be in trouble.
You're a fool. You've probably left it somewhere stupid. What if you're getting old and losing your memory?
And all of this really critical, unpleasant stuff was looping around. And I stayed with it and instead of reacting I responded. And I just rationalised the situation with myself and was calm.
And as soon as I restored that sense of calm and clarity, I remembered exactly where it was that I'd left my phone, which pocket it was in. So we do need to dampen down. It helps, and we do need to respond rather than react and as soon as we start doing that.
We start to move forward as human beings, and I reflected that a few years ago if I'd have lost my phone for more than about 15 minutes, I probably would have gone into a panic state. You know, and see myself being struck off because people got onto my emails and maybe there were emails from patients on there and what if, what if, what if that tricky brain. I've been really working the somatic experiencing because I find that such a pleasant, restorative again exercise to do, and I often find myself in my safe place, which incidentally is a beach in Tenby in Wales.
And A couple of times this week I've actually said to clients, I still see a few people for face to face therapy. Would you like to take a walk and see if we can't process some of this stuff as we walk? And it so works.
And as we've been walking, I've been using that ventriloquist, compassionate reframe. I hear myself saying to these people I'm working with. Just find your compassionate voice.
What does your compassionate voice say to that critical? Tricky brain of yours. What does a compassion voice say to the critic?
And I've been using that particular reframe like mad with myself. So I guess I am discovering what works and that should read doing, it says doming. I'm not quite sure what domming is, but .
We're allowed to make mistakes, aren't we? Oh, there's some compassion. So my hope is that you guys like me are beginning to put this stuff.
Into action now to get this far. A month in without us moving towards mindfulness deliberately on purpose because that's my favourite definition of mindfulness. Thinking In a deliberate way.
Deliberately on purpose. And to get to this stage of a course like ours and only just beginning to look at harnessing the neuroscience of mindfulness because. From the 1950s with the great work of the wonderful John Cabot Zinn.
Whose photograph still sits in . My bedroom, much to the horror, I think, of Mrs. Scanlon, who has never particularly liked the fact that I've got a great big photograph of John Cabot's in in the sleeping area, but there you go.
And From the 50s, the 60s, when John was really beginning to push his research into working with people long term conditions and chronic illness and beginning to find that by Mindfulness based stress reduction that we can harness some of what we're talking about in our course today. Now at the time that John was discovering. The gains that could be made.
In terms of managing stress, using mindfulness meditation, and the mindful stance towards the world. This was before we had any inkling really of what you can see on the screen in front of you. What we know now is that really what we're .
What we're working with is our hypothalamic pituitary adrenal axis. And this is about Connecting to that circuit where we are able to dampen down the amygdala, contact emotion and thought. Using that hippocampus and our prefrontal cortex, and when we.
Are mindful and when we stop and we meditate. These areas of the brain. Work in tandem.
They work as a team. And that team. Neurological team serves to regulate our behavioural and physiological responses to stress.
And what we know now thanks to functional FMRI scanners, is that research indicates that the beneficial effects of meditation are largely due. To the changes in this stress circuitry. And If you Begin to look at what I, I, I, I really had to look for a long time to find a diagram of this that would make, .
Some sense. And we are initiating some neurological. Processes and we are dampening down others and in this process of initiating and dampening down we can use mindfulness based meditation to Help us Manage stress and increase our immune function.
By triggering our neuroendocrine system by meditating, you know, and the psychoneuroimmunology that is becoming a field on its own is becoming so powerful now that we are recognising that stress has such an impact on the immune system, on the endocrine system, and we can do something about it. We also begin to recognise that by meditating we can actually start to give the brain some of the respite it needs from that whirring innercritic from some of that ruminating that is so wearing and so tiring for the thinking part of the brain. And For many, many Years we, we weren't able to make any claims, genomically speaking about mindfulness, but we, we probably can now.
And if we look at some research by Dun and Duke was able to show that once we start to meditate, and we meditate regularly, we start to develop genomic changes in the brain as well. So this. Mindfulness approach this beginning to harness the power of meditation can make really significant changes, long lasting changes, and the secret is.
We just need to keep it going. We need to find. For our management of stress.
A meditative practise that fits with our lives and I'm going to attempt tonight to recommend a meditative practise that will fit even with the life of a very busy veterinarian profession. Professional who is already. Sighing dampening.
Thinking with compassion, walking, processing. And I'm gonna make a case that Once we understand what happens when we meditate, once we. I helped to recognise that.
You can develop a meditative practise. That won't take you hours and hours. You won't have to sit there cross-legged in a darkened room with a picture of Buddha, although you can if you would like to, and I would have no problem with that.
You can build a mindfulness based meditative practise. In about 13 minutes a day and we'll look at that in a few moments. What we're essentially working with when we meditate is.
The ability to shut down what we called Exteroception, so that's the interruptive stuff that are visual. Processes pick up on so easily so. If we only had any idea of how hard our eyes and our brains work to help us manage the communications, the difficulties, the joys that happen, visual cues.
That happened throughout our day. Based on as we get to the bottom of the stairs and we look up, oh, that's a long way. We see it, our brain makes a judgement.
We feel an emotion. We either go up those stairs enjoying. The challenge of bounding upstairs or we drag ourselves up because our brain tells us it's a long way and we're tired.
Extra reception anything that happens outside of our skin. So When we Deliberately on purpose choose to be mindful and in choosing to be mindful we Quietly close our eyes or at least Dim The visual Interruption by half closing our eyes. Ideally closing our eyes, we stop paying attention to some of those interruptive signals, so we're not perceiving them any more.
So in shutting down that avenue of exception. It allows us to shine a light on perception. And are Dorsal prefrontal cortex, the LDPC then allows us to direct our attention deliberately on purpose.
It's what we've spoken about in other. Of our sessions, it's that building our ability to have executive control over where we want our attention to go to. Where we choose to send our attention, and when we choose to send our attention.
Via that executive control. We are probably meditating. We are probably in a meditative state because otherwise we.
Pretty much exists on a sort of auto pilot or maybe even in a state of disassociation where we're To all intents and purposes functioning. But it's almost as if the brain is separate to the body in that disassociated state, which isn't good for us and certainly isn't good for stress. So when we Meditates were going to in a few moments together.
We close our eyes. We find stillness. We centre our attention.
What happens inside our brains is the majority of our perceptual. Awareness shifts to interception inside us, inside our skin. And when that occurs, our anterior cingulate cortex and the insular ramp up that neural activity.
And that ramp up of the neural activity allows us to. Better harness. Kindness for self, which we would call empathy allows us to spot and name emotion and even more than that meet it with curiosity.
It allows us to hone. Our impulse control, so we move from people who react become people who respond. And because we are responding rather than reacting.
Because we are Developing a mindful practise. We start to make better decisions. And the increased frequency.
Of these better decisions which are kinder for us, which are warmer for others, which are more deliberate and wise. Mean that we make less mistakes mean that we upset fewer people mean that we find harmony. In our existence And in finding that acquisitional stuff.
By dint of that alone. We start to manage our stress. So, so much better.
And we perhaps with this new knowledge. Are able to. Deliberately on purpose, start to target.
Deliberately start to target different brain areas which we'll go into in a few moments' time. Gregg, just shared with me. I've always had an hour every afternoon.
Gregg shares, meditating, which I call siesta time. It doesn't always occur every day, but most lunch times you can relax, meditate, and consider. You can wander visually with your eyes closed.
I would agree, and well done to you, Gregg, for. I, I really mean that, you know, power to you for finding that. For finding that time to do it because it's like gifting yourself something really important and valuable.
So We want to start targeting. We're gonna do a bit of this today. We know that our left dorsolateral prefrontal cortex, got the names, don't worry about the names, the frontal cortex, but the, the, the, the left side, if you sort of lift your hand up to, your, your, your eyes and just sort of pull it sideways somewhere in there.
And we know that this area is, responsible for, . Decision making. It's where our working memory, where did I leave that phone reside, and we can't access that if we're, if our amygdala is .
Is in play, interestingly, conflict management. Mood regulation but this LDPC, this frontal cortex, prefrontal cortex, also helps us to make sense. Of, like, like with me and my phone earlier, what's the data telling me?
Why is my heart beating as hard as it is? What's going on with me? And as soon as we recognise this and as soon as we acknowledge that our ACC, our anterior cingulate cortex is also involved.
Now Meditations that are going to build. This part of the brain would be things like the somatic experiencing that we've already explored on our course together. And Very simply A short 5 minute meditation called the three stage breathing space with difficulty.
Targets, the left dorsolateral prefrontal cortex. And our anterior. Singular Cortex, yeah, so.
We are able to Make a decision that, do you know what, I'd like to use meditation. To Make better decisions to improve my working memory. To deal with difficulties and conflict and to regulate my, my mood, just that little bit better.
I'd like to get a bit better at. Sitting with emotion and interpreting as we go. Yeah.
And we can do that. Very simply with the somatic experiencing and or, and I think it is an and ideally because these are both pretty short, . Pretty short meditations and Greg, you're quite right.
I think the safe place would also fit here because . We can, we can almost reside from our safe places, Greg says, and reach out into some of the other. Areas I jumped.
I got so excited. We may choose. To .
Feel that I would like meditation to help me . Better deal with the stuff that goes on right inside me, i.e., pain.
You know, I'd like to be more in mastery of some of that. Internal processes. And that would ask us to.
Tune in to our anterior cingulate cortex, the ACC, and probably the best meditation for that would be to really work using body scanning. Body scanning would do that and if you're living with pain, a body scan. Oriented towards pain.
Would certainly allow us to Gain some benefits from Targeting our research in that way. And then we have the insular. And We may Decide that actually do you know what I'd like to get a bit better at interpreting what's going on.
Outside of my body. And the one we're gonna do a bit later on that will help us. With both the Internal experience of meditation and the external experience of meditation.
Is a relatively new. Meditative process called the spacetime bridging meditation. What I think we need to do.
Is rather than. Stick with a body scan rather than stick with the spacetime bridging work although. Some people would argue that that would be a really good one to do if you were just going to do one, as I'll explain later.
We would do better to build. Our, wait for it. To build, I've realised I probably should have, .
I probably should have put the next slide ahead of this one. But then I didn't quite know what I'd say because I never do know what I'd say. But essentially what I think I'm suggesting.
Tonight might work really well is rather than Deliberately target one area of the brain. Target the whole brain. But target the whole brain.
Using a combination of somatic experiencing, of which I've sent you a recording. The three stage breathing space which we're going to work with next, of which I've included a recording. A body scan which I will send .
To dawn when we finish tonight and of course the spacetime bridging which Works with the . Focus on the inside and the outside as we'll see in a few moments' time. And Look at this.
Look at this research from Basso Eal here, 2018. Brief daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators and a good piece of research, you know. So By doing any of those short meditations that I've shared on the previous slide, you will in essence be harnessing your neuro your neurology through meditation.
To refocus, bringing your mind back and the more we get. Better at retrieving our mind, bringing our mind back deliberately on purpose. That's when we start to hone our neurology, hone our brain, hone those parts of the brain that I highlighted earlier.
And if we're doing this, we develop. The antidote to stress, which is executive control, remembering that the great, great Seligman, the god of anxiety some call him, the great Seligman says all anxiety is predicated on two things a loss of control. And A sense of .
Uncertainty. A loss of control and a sense of uncertainty and that loss of control and a sense of uncertainty is when we find ourselves not. In a place of executive control we have lost our executive control, and every time you bring your mind back you are reasserting.
Executive control. So how are we gonna do this? Well, my suggestion is following tonight's session.
Let's see if we can start to build 13 minutes of meditation into your day. Not necessarily 13 minutes in one go, but maybe. We start the day with a three stage breathing space with difficulty.
Maybe at some point during the day we do a somatic experiencing exercise. Maybe at a later stage, we're, we're at about 8 minutes now. We do a quick body scan, and maybe we finish with a spacetime bridging meditation.
And maybe we just before we drop off at night. We do what we're going to do next week, and we do a meditative process around sleeping. Restoratively.
Which we get to next week. It's interesting, isn't it? We could do this, you know, guys.
It, it, it really isn't asking an awful lot, just. As I say in this slide, can you find Gregg already is 13 minutes on most days. And look, even at my busiest, I was finding 20 minutes every day of my life.
By chunking it out. Maybe that's the answer for busy people like you veterinarians, people working in the veterinary profession. So with no more ado, Let's do our first meditation of the day.
Remembering as we found just how powerful. A three-stage breathing space can be. In order To help us interpret sensations, emotions, and bodily signals in order for us to Target decision making, working memory, conflict managing certainly, and without a doubt mood regulation has helped.
By this particular very short meditation. So Let's just allow ourselves. Because this is a quick practise, I should say brief.
So in order to come into the present moment quickly, let's all of us this evening take a very definite posture, find a posture that's relaxed and dignified, where our back is erect but not stiff. Letting our bodies Express a sense of being present. And awake Whilst we Stopped So very gently close your eyes if that feels comfortable for you.
If not, Focus them on a spot. On the floor in front of you and allow your lids to grow heavy. Maintaining that present.
Wakefulness. And the first step of this three stage breathing space is to be aware, really aware. Of what's going on with you?
In your life Right now, What's going through your mind? What thoughts are around. And have been around today.
And here Again, as best you can. Seeing those thoughts as Merely mental events, so we note them, we don't attach to them. Noting the emotions that accompany those thoughts.
Turning towards any sense of discomfort. Or unpleasant feelings. So as we ask ourselves, so what's going on with me today?
Rather than push away difficulties. Let's acknowledge them. Perhaps we can say there you are, and that's just how it is today, right now.
I see you. Yeah, you're there. And that's OK, it's just what's showing up.
Similarly with sensations that you might experience, are there sensations of tension? Or holding And we see this, and we acknowledge it. We don't push this stuff away.
We just say, yeah, and that's there, and that's OK. That's how it is right now. So we sit with this stuff of the day.
And we allow it. We make space for it. Like a guest house welcoming in those guests.
And just allowing them to be there. Even if we don't like them much. They're just there.
We've welcomed them in And now Let's step right out of that automatic pilot and collect our awareness. By focusing on a single object, and that object is the movement of our breath. So we gather ourselves, focusing our attention.
Right down to the movements in our abdomen. The rise and fall of our breath. Just taking a minute or two.
To focus on the movement of your abdominal wall. Of your breathing Paying attention Deliberately on purpose. Breath by breath.
Breath moving in. And breath moving out. Binding your awareness.
To the process of breathing. Anchoring our attention. To the And now as a third step, having gathered ourselves to some extent we allow our Awareness to expand.
As well as being Aware of the breath. We also include a sense of the body. As a whole So we get this more spatial awareness.
And as we connect with our bodies as a whole. Including any tightness or sensation that may show up. We follow the breath now.
And we let our breath. Engage with the whole of our body we breathe in to our body. Holding it all.
In this softer. More spatial awareness. And then When you're ready.
Very gently Come back to the room. Well done, everybody. So just by.
Engaging With the three step breathing space with difficulties. We are Engaging with our left dorsolateral prefrontal cortex, we are interpreting those sensations. We are finding emotion and bodily signals.
We are Allowing difficulties to show up with the conflict management. We are making decisions as to moving from that part of the body to the next part of the body, and we are regulating our moods. And we can do this.
Most days, and if we can build to a daily 13 minute meditation practise. Look at the gains we're gonna get for our lives going forwards. Just think where this might take us.
Now I made a film of the spacetime bridging. Meditation a little bit earlier and I was in two minds. Do I do it tonight with you?
Do we do a version of it? Because Ideally You do the spacetime bridging meditation, either sitting, and I'm gonna ask you guys all please to have a go at this tomorrow. And what you do is you sit either outside.
But bearing in mind it's probably gonna be somewhere in the minuses for most of the UK tomorrow. So you may want to sit as I did. When I made the film earlier inside looking out of a window.
Preferably With something of a view, all windows have views. And this meditation is best done. Sitting in front of a mirror in front of a window.
And this is a meditation that comes from the work of the great Huberman. And it's Huberman's. Contention And I, I, I, it makes perfect sense to me, you know, when I started to look into this and try and make sense of it.
And It's Huberman's contention. That when we Engage in a space time bridging. Meditation We are Really working.
Our brains to balance that. Inside the skin. And outside the skin.
And by Using various time domains. We trigger our brain to work really hard. And to Flex between.
An internal focus and an external focus. And doing so deliberately on purpose and in doing this, we are in fact working so much of the neurology of our minds. This is real brain.
Training this is really harnessing neuroscience to allow us not to be so triggered as we go through our days by internal upsetting cues and external upsetting cues and in harnessing this and in Building our executive control to be in charge of what happens inside and outside. We start to really move forward. As human beings.
So the way this works is. I'll explain it to you tonight because I think it. Almost does it an injustice to try and do it.
Not sitting With a view, we need the view. So I'll talk you through it. So we start by.
We close our eyes and you do need to close your eyes and what we try and find is. What neuroscientists, what mindfulness practitioners sometimes referred to as the third eye. And that third eye is that space just behind our eyes.
You know, just find that third eye. And if we can find that third eye, we centre our attention there. And then We concentrate on our breath.
And we try and put 100% of our perceptual awareness. Whilst we're in that third eye place. For the duration of just 3 breaths, so in effect what we're trying to be is 100% intraceptive.
For the space of 3 breaths. Then you open your eyes and you focus on the surface of your body and what I like to do with this is hold my hand out in front of me. And focus my attention, my visual attention on my hand.
So in effect, what I'm doing is I'm splitting my attention now between my hand. And my breath. So I am Splitting the interception and exception.
At a 50/50 ratio, half of my attention on my hand and half of my attention on. The 3 breaths that I will be taking. And when you've taken those 3 breaths, you look out of this window that you're sitting in front of ideally.
And you look at a location in your immediate environment. And you focus your attention just 10 to 15 ft away. And you hone your attention in and whilst you're focused on that.
Location 10 to 15 ft away, you then split your attention again. So once more you're in exception and intraception. Now boy are we working those brains now.
3 more breaths. So we've done 3 breaths with our eyes closed, 3 breaths focusing on our hands, 3 breaths focusing on a spot 10 to 15 metres away or feet away, and then we focus our attention on a distance, the furthest distance you can see through your window, which is why this is a meditation best done. Sitting outside, I can't wait for the summer cause I am going to be sitting in my garden gazing.
And enjoying this meditation because I am already loving. Practising this In front of my window. So you focus on the furthest point, maybe even the horizon.
And At the same time, you halve your attention to focus on the duration of 3 breaths, and then we all go a little bit kind of space on the next bit because what we actually do next, and it is a bit tricky tricky and. You need to get your head round this a bit. Which is what we try and do is.
We Imagine that we are. In effect, a tiny speck. On this great ball that floats out in space, so we look right out and imagine us.
As this tiny speck on a ball somewhere out there on the universe. Floating out in space. And then you try and focus on 3 breaths whilst acknowledging that you are a small body.
On this seemingly large mass the earth. That floats in a larger, more expansive place. And wait for it, guys.
And You also focus. On 3. Good breaths.
And then you close your eyes. And you come right back in. To pure interception.
And you finish with 3 more. Intraceptive breaths. So essentially what we're doing is.
We are working our interception and our exception. We are building our capacity to respond well to that which triggers us internally and that which triggers us externally. Now you'll see that I've included the link to the Huberman film.
It's a really brilliant. Film and this is a really brilliant meditation. And Once you've got it down to Pat, you don't need my voice to guide you through it anymore.
You literally. 3 breaths, eyes closed, 3 breaths, 50% on the breath, 50% on the palm of your hand. 3 breaths, 50% on the distance, 15 ft away, 50% on the 3 breaths.
Three breaths based on what you can see on the horizon and Focusing in on our breathing and finishing with that. Really expanding our attention right out into the universe. And the 3 breaths.
Culminating in pure intraceptive eyes closed focusing in on the breath. So it's a meditation. That takes you on a journey.
And I am just loving spacetime bridging, and I hope you'll take this as a very heartfelt gift from me tonight because I sat down today and made my film. To guide you guys through it, but I think we're wise to have done what we've done. Which is to talk you through it because I want you to get the full experience, so please, please find a window tomorrow.
And use my recording that I've included there and I've sent to Dawn at the webinar there. And let's see if we can. Start to build our 13 mindful minutes.
So Keep sighing Staying in charge. Keep that inner dialogue going. Continue dampening down frontal cortex and thank you too.
I had a lovely email from a vet today saying she really used this dampened down and finding response with a difficult situation she had today. So thank you for sharing that with me and please keep sharing this stuff, you know, if you. Want to share this stuff with oops.
Please do. And when you're feeling stressed, use your safe place. Use a somatic experiencing.
Keep going for that walk and keep using those compassionate reframes. And maybe, guys, if you can start to build your 13 minutes of paying attention deliberately. And really enjoy playing with the different meditations that I've sent through to Dawn.
I'll send the body scan recording to Dawn, as soon as we finish tonight. Well done, everybody. That last meditation does take some getting your head around, but it really is worth it.
I'm gonna be so curious to see what you, how you found that next week. So, please, please report back next week and let's see how you're doing. Any questions before we close?
It's, 5 to 9. Any thoughts? Feel ready for a bit of meditating.
Building that Greg's just shared that the best time can be in the bath in the morning. Do you know Greg, if you've got a bath with a view. Maybe that's gonna be the ultimate experience.
3 breaths, 3 breaths. Spacetime bridging in a bath with a view. I don't think he gets much better than that.
We're definitely doing this one tomorrow, says Dawn. I'm glad, Dawn, give it a go, it's a real peach. And thank you everybody.
And next week we start to look at sleep, because sleep is so important. To Managing stress so so important. Good night everybody and have a great evening.
Bye bye now.

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