Good evening everybody and welcome to tonight's session. And a welcome to those people accessing. The recordings as well, because I know a great many of you, .
Access the, the recordings as well as those of you who come in live, and it's lovely to be with you this evening. I was thinking about the title of this one here, and actually I think I would have. I, I think with hindsight, retrospectively and all that, I think I probably would have said that this was about harnessing neuroscience.
To improve our sleep, but the title that you've got has been harnessing neuroscience to use NSDR. We are going to look at NSDR today, but I think this is a much better title. So the title doesn't quite match what was on the webinar that's, .
Advertising for tonight, but we are going to be looking at non-sleep, deep relax in some. Some order. The reason why I think this is so important is that.
Probably for 30 years I've always thought of sleep as being the seed bed of good mental health. And Probably the seed bed of contentment as well, because I think broadly speaking, if people are sleeping. And they're feeling restored and they're not worrying about their sleep because that's huge as well.
Then people tend to be doing pretty well, you know, and as we'll look at tonight, there's an awful lot that we can start to do. And as we begin to understand more and more about the importance of sleep, we have to be very careful that we don't. Sort of put too much pressure on people because all too often .
What we find is that we hear books, we hear blogs, we see advertisements. I did a bit of a count on, if you go into the news feed, on my iPad, there's always, always, always, always, at least 2 stories trying to sell some sleep implement or a gadget and trying to frighten people into worrying about whether they get enough sleep or not. And we're looking, aren't we, at harnessing neuroscience to improve our sleep and Over the years, I, I've worked with a number of vets who have become over preoccupied.
With the need to sleep, and I understand it. And we'll look a little bit more at that as we move forward tonight. And sometimes when we're not sleeping.
I would say that. Over my long long career in mental health, those times when people have got to a place of absolute desperation where they are seriously thinking about taking their life. A common correlate When you examine it and you look into it, has been they are also not sleeping very well because sleep is also a time of respite for so many of us, isn't it?
And if we're living torrid difficult lives or if the stress that we're having in our day to day living is intolerable or overwhelming, we look forward to sleep. In a very different way, we look forward to sleep as an escape. And it's not a very good way to think about our sleep.
Ideally, we should look forward to sleep as a real opportunity to relax and recuperate and to restore. And That link with suicidality and poor sleep and insomnia is very much linked to that sense of, I never get any remit or respite from . This whirring that's going on, old brain, new brain stuff that we looked at earlier on in our course together.
So, you are very, very lucky and I do know that if you contacted VetLife and you were struggling with your sleep, you would get support with that as well. Sleep matters, and we're going to be looking tonight at . How we can build and find ways to .
To ease our. Concerns actually about sleep and that'll make more sense as we move forward. We're talking here about the paradoxical sleep effect which we will explore tonight.
And first, as always, on a course like ours, we do need to check in. Sometimes I think this check in is as much of a reminder for you guys that. A course like this.
Has the greatest benefit to those people participating in it, when you start to cumulatively build good practise. So how are you doing with building that everyday practise of naming and spotting emotions, and as we name them, recognising that or dampening down of the frontal cortex, enough for us to then say, well, why is this emotion showing up? What is this emotion as data trying to tell me.
And do I need to buy into what it's trying to tell me, because more often than not, this is our old brain and our new brain conspiring. In a sort of in a protector way to keep us safe. And As we begin to dampen emotion, as we begin to use our breathing, as we begin to create oases of calm in our day.
We actually start responding. Rather than reacting. To The stuff in our day that triggers us, you know, and the stuff in our day that really triggers that old inner critic.
And we looked, didn't we, at moving forward, walking, getting out there using sunlight. To make sure that we Don't sit Passively ruminating stuck with worries that tend to be old brain new brain in acritic stuff. We go for a walk, and as we walk, we remind ourselves of our compassionate refrains.
And we start to Deliberately on purpose, meet our protector within with that somatic. Experiencing that we enjoyed together a couple of sessions ago and we need to be keeping this stuff going and by this stage in a course like this. I think it behoves us to start thinking, well.
I can do the dampening down of emotions all day and every day. It takes seconds, but I do need to deliberately on purpose build in some time for some somatic tracking. I do need to make sure that I'm stopping and doing a three stage breathing space between consultations if I'm feeling on edge and jittery.
I do need to be building to that magic 13 minutes of daily meditation, and what we're going to do tonight with the non-sleep deep relaxed is we're going to offer you another strategy that you can build into your day, but this one is. Very much around sleep. So we have Together, really built a.
A raft, I think is a good way to to to to to put this, a raft of strategies that we can use to Help us Harness neuroscience to live more sanguine, calm lives. I just noticed that Greg had just come through and says this is made worse by social media, oh Greg. Social media is so responsible at the moment for that paradoxical sleep effect.
The amount of people over my career who've come in in a panic state say, Mike, I've just read that I'm going to get dementia because I'm not sleeping, 8 hours a day, and I just. Just stop and have to say to them that's not true, you know, that really isn't true. It's not about how long you sleep for.
It's about the way you sleep and making sure that the sleep you get allows your brain to do its spring clean of the debris that the brain leaves from all of its activities that gets stuck in that in that in those neural pathways and those, those spaces, those. In spaces within our brain. And I noticed there that Bev, I think you just raised your hand, Bev, if, if you've got a question, Bev, just bung it in the chat and I'll get to it straight away.
We don't have to wait towards the end, but it's lovely to know we've got you on board tonight, so, . Hopefully by now you are building this . This raft of strategies and neuroscience enhanced hacks, some people call them, that we can integrate into our day, and that's the way to do this stuff, you know.
I promised, didn't I, that we would be mindful about the paradox. When I do a session. Covering content that I'm going to cover today.
I think it's really, really important that we don't fall into the trap of ever perceiving. Sleep from a threat perspective, you know, oh my God, I heard what Mike was saying tonight, how important sleep is, how important it is that we get our lymphatic clearance in our brains. We'll come to that in a few moments, and I'm really panicking just in case I'm not doing enough, just in case I'm not getting restorative sleep.
Listen to my dialogue then, could you hear it? That was old brain. Oh my gosh, what if, what if, what if a new brain conspiring.
And conspiring in such an unhelpful way. To get us to that state where paradoxically, we worry so much about our sleep. That our brain, the neurology of our brain plays against us because why would a human's brain.
Encourage that human to sleep. If the brain, particularly that frontal cortex, that amygdala, that hippocampus, why would that amygdalic activity of our brain want us to sleep? If the signals it was getting.
We're informing it that there was threat present. The brain won't want us to sleep. So we do need to.
Be a bit cute and clever with our own brains and manipulate some of this thinking, some of these stances in order to allow ourselves to get proper restorative sleep. So we do need to be mindful about that paradox. And really, what I'm gonna be sharing with you later is precisely because.
Over the years, so many vets I've seen for 1 to 1 therapy, and I've seen an awful lot. So many vets that I've seen for 1 to 1 therapy have shared with me this, this. Real vet thing, I think, I think doctors probably have it and any clinicians who see themselves as, as, as healers perhaps, or people who .
Have a an overwhelming sense of responsibility for the health and safety of another creature. There you go guys, that's you guys, isn't it? I think you really worry if we don't get about a good night's sleep, because if we don't get a good night's sleep, one of the key predictors of insomnia is misinterpreting daytime deficits of poor sleep.
You know, it takes an awful lot of poor sleep before we start to make dreadful, dreadful mistakes. So relax into that, and there's something we can do. 2 Restore the balance of a bad night's sleep which we will look at.
As we move through tonight's session. So Back to the lifestyle choices, now we have. Already Begun to look at some of these lifestyle shifts.
Do you remember when we were talking about the importance of the way we start our day. And ideally the way we should start our day in a perfect world, we would start our day by getting out in sunlight. Within an hour of waking.
And when we are out. In that sunlight. Boosting our cortisol levels because when we go out in the sun in the morning and we allow sunlight in, we have that retinal exchange and that retinal exchange then combined with exercise and ideally wait for it guys.
Followed then by a cold shower. And the beauty of that cold shower, really cold shower, would mean that we then heat up and we wake in the morning because our body begins to heat up as night ends and the daytime begins. And so if we.
If we take a cold shower, our body compensates by really warming up. Can you recall times that you've been out in the freezing cold and you've come in and your skin has gone red and toasty and warm. It's that that that exchange there.
And if we get Out in the sun in the morning, if we're able to take a walk or able to do some exercise, some yoga outside wrapped up if it's cold even. And then to come in And to take a cold shower. And then to begin our day.
Absolutely hitting all those neurological markers. So Making some very simple shifts to our daytime routines can reap huge neurological benefits because weirdly. By getting up early outside within the first hour and triggering that retinal exchange by boosting our cortisol levels early on in the day, it seems to set our circadian rhythm to produce melatonin.
Later, when dusk descends and we actually want to sleep more efficiently. Isn't that interesting? So what we do when we wake improves our chances of sleeping better.
Later at night We ought to be. Thinking very seriously about developing a very stable and regular daily light dark regime regime is too strong a word, it sounds too rigid habit into our. Into our lives, because if we are able to establish a fairly stable and regular daylight.
Cycle, i.e., we wake up in the morning and we get that sunlight.
We get as much sunlight as we can whilst there is natural light. As dusk descends we endeavour to It's OK to have our electric lights on, until about sort of 3 or 4 hours before we intend to sleep, but then we need to start dimming our lights. We need to start.
One of the classics is, we've done all of this wonderful stuff, and then we run upstairs, we switch all the lights on, and we take a bath before we go to bed. The glaring, glaring electronic light, less than an hour before we want to go to sleep, really upsets our circadian rhythms. So.
We need to start to think. Not panic, no paradoxical sleep effect here please guys. But just gently.
Wisely start to plan. To make lifestyle. Suit our circadian rhythms and the neurology of sleep, rest, and restore.
And when we do actually go to sleep. In our bedrooms at night. Look at this.
Even relatively low levels of light in the sleep environment are associated with impaired sleep, reduced lymphatic clearance, and incredibly increased incidence of diabetes in large, large cohort studies. When you sleep, make it dark. It does seem to matter.
So you've heard me use that phrase glymphatic clearance and. If you haven't come across lymphatic clearance, I won't be surprised because it is. In neurological terms, remarkably new.
Because it was only in 2012 that. Scientists really discovered this phenomena of lymphatic clearance, and glymphatic clearance is Well, here it is. I, I'll try and explain it in a.
In the way I understand it. So when the brain is churning and working and . The many millions of.
Neurons firing in our brains, the many, multifaceted tasks that our brain completes for us on a daily basis produces some neurotoxic waste. Think space dust, you know, brain dust, almost like, if you, if we do any activity, you know, as humans we sweat, we give off, our, sloughs of skin in our pores and. We we produce waste, so does the brain.
And interestingly about. 2012, what the scientists discovered was that . The brain then, as part of the sleep architecture, when we go into proper deep wave sleep.
We experience this thing called glymphatic clearance, and glymphatic clearance is basically, you imagine somebody with . I A hose hosing through the brain, clearing out all of that debris, leaving the brain clear of that debris, not sludged up. Now the very, very newest thinking around dementia seems to be, and seems to be is a wrong word, absolutely is pointing towards the importance of glymphatic clearance.
And there is a lot we can do to enhance glymphatic clearance. We can Make it dark. We can wake in the morning.
Get sunlight, exercise out in the sun, out in the daylight, even if it's not sunny. We can establish stable regular light dark rhythms. We can make it dark when we sleep because somebody who sleeps in a darker room has greater glymphatic clearance because we get more deep wave sleep when it is properly dark.
Look at this. We talked about the importance of forward movement. A lot of what we've already shared on this course just needs a little bit of adaption.
Voluntary. I love this word voluntary here, guys. It's almost as if if you do running over a six week period when you're running away because you're running away from something scary, it won't have the gains.
But the research very definitely talks about voluntary running. Over a six week duration restored this protein homeostasis in the brain, reduced inflammation, improved our thinking. Wait a bit, look at this.
Reduce the deposition of the amyloid beta. Because we had greater glymphatic clearance, we had greater lymphatic clearance because running helps us get into. More deep wave sleep and it's this reduction in the amyloid beta accumulation that seems to be what protects us from some of those age-related degenerative diseases.
So what we're looking at today, guys, is really, really important. It matters and We can do something. About I sleep Even if you're on my session tonight thinking, oh my God, I'm not sure I get enough deep wave sleep, don't worry.
If we recognise that there is very little mileage, very little wisdom. And Worrying about our sleep. If we shift our focus.
Away from I must sleep. And towards I'm going to bed. And Do you know what, I'm going to rest just by changing.
That just by changing the emphasis away from I must sleep to. I am going to bed and I am going to wake. Seems to be that .
It the brain likes it because we, it, it, it avoids us getting into that sort of fear driven need to sleep. So the worst case scenario, as my sli says, is that you might rest for a few hours. But actually, if you let go of the need to sleep and you go to sleep intending to rest.
Almost certain your body will sleep into that deep state of relaxation. And you will sleep Because sleep It's something that we can't control, you know, as soon as we start to try and control it. The control becomes a double-edged sword because I must sleep, I've got to do stuff to make sure I do sleep.
Introduces that threat response, doesn't it? So We have to shift our emphasis away from controlling our sleep, but we can control whether or not we go to bed and we rest. And just that change in emphasis.
Helps us come Our sleep And a very, very different. Angle and a much healthier way of I'm going up to bed tonight, principally to rest. And when I sleep because I'm rested.
I may get deep sleep, and if I get deep sleep, I will get some glymphatic clearance. And if I get that glymphatic clearance and my amyloid beta delta debris is cleared, I will feel restored in the morning. And that's what we're after, isn't it?
So my gift to you tonight. Is non-sleep, deep relaxation. And NSDR Came about as a A neurological understanding of Yoga Nidra And we know that Yoga Nidra good studies showing that somebody who practises yoga Nidra before bed.
Tends to sleep. Longer and deeper tends to relax much much more and what the neuroscientists did is they took the key components of yoga Nidra. And synthesise these components into a process that isn't meditation and isn't breath work.
It is a stand alone. Exercise called non-sleep deep relaxation. And The joy of this for vets is that if you have had.
A poor night's sleep. If you have woken not feeling restored. You can either Do on waking, Rory's, you see the top, .
URL to the, to the, the, the audio file, and it's a really lovely one. You might want to do Rory's version of NSDR. Which takes about 20 minutes and it's a great one to do on waking because when you do Ian NSDR.
It actually, in some studies. Was able to show that it increased our capacity for brain plasticity, i.e., to allow the brain to make those structural changes to make us function better by daily practising and engaging in NSDR.
Now in my experience of vets, 20 minutes might be too long, so I've done a similar one. An NSDR that only lasts about 12 minutes, and that's with my voice on it, and that's the URL for that, and I only put that together this week and I've tried it with about 5 different people, and they've all said that they found it to be incredibly restorative. Using Between 10 and 13 minutes of NSDR.
So I'm hoping that you guys will take this home, and we're gonna have a bit of a go at it, not because I want you all dropping off mid-session, but I think, you know, let's give it a go and see whether you two. Find it to be a very, very relaxing, restorative process. Now, when should I use this?
Some people Use NSDR to help them get into that very, very deep relaxed phase. In order To attain. Deep wave sleep.
Better quality sleep when they sleep. So some people use NSDR as part of their dropping off process. A lot of people use NSDR upon waking if they haven't had a great night, because it is restorative.
More people, however, use it mid afternoon. I'm tired. Haven't had a great night.
I'm noticing a little tiny bit of cognitive deficit, and I'm worrying about that. Doing NSDR Doing an NSDR will destress and immediately you will come out of it with greater cognitive capacity. You won't make those mistakes.
So this has real Super utility, I think, for those of you in the veterinary profession. So with no more ado. Let's treat ourselves tonight to a non-sleep, deep relaxed session.
Now remember. The, we haven't started yet. I'll say, and we're starting now when we start.
Remember that the reason we're doing this is we are doing this to. Regain a sense of executive control over the relaxation state of your nervous system. And your overall state of mind.
And NSDR takes advantage of the fact that specific science-based forms of breathing that we have already explored. Can just by making sure that the outbreath. It is longer than the in breath that the out breath is characterised by pursed lip.
Control We slow the heart rate down. NSDR also takes advantage of the fact that we as humans are lucky. We can control our perception, and what I mean by that is we can choose to focus on what we find to be important.
And what we're actually doing as we engage with NSDR is we're shifting our brain state from thinking linked to stress, from thinking linked to planning from anticipation of any kind, positive or negative. To a state of pure sensation and deep. Relaxation That's what we're after, and that's restorative, and that's good for the brain, and that encourages deep wave sleep, which helps us get that glymphatic clearance that we're beginning to think is so essential for our future health and ageing.
So When we get to the breathing. For most of the time you'll be breathing normally and quietly until you hear me say breathe in a particular way. And when we ask you to breathe in that particular way, it'll be a pattern of breath where you inhale deeply through your nose.
And you exhale with pursed lips, making sure that the exhale is longer than the inhale. That's the breathing style we're going to be using. So Let's give this and explore.
So I would ask you. To just get yourself into a comfortable position. A position that says to the body and the brain, well, I'm not intending on sleeping here, so you're not gonna lie down.
Probably seated. And if possible. Just looking comfortable.
And the posture should look relaxed. So if you're not in a position, ready to relax, please do so now. And we'll start.
So we begin By ideally closing your eyes. And if they're not already closed. Just close them.
To a point where you feel comfortable, don't squeeze them tight. Just allow your eyes to close gently. For most of the session.
We just breathe normally. And relaxedly. And we begin this nonle deep relax by taking a very gentle breath in through your nose.
And with pursed lips exhaling all of the air. From your mouth. And let's do it again.
In deeply through your nose. Exhaling through pursed lips. As though you were breathing out through a small straw.
Gentle breath in through the nose. Pursing the lips. Into a long exhale.
That's it. Just adding that degree of control of the purse slips. Two more of these relaxed breaths where we breathe in through the nose.
We purse our lips. We relax. One more In through the nose.
Purse your lips. Just allow that exhale. To just empty the lungs of the breath.
That's it. It's really good. And that Long extended exhale through the mouth.
Has slowed your heart rate down. Has relaxed your nervous system. And we return now.
To breathing normally. And relaxedly And now in your mind I'd like you to imagine yourself standing over you. Imagine it so that you're looking down at your body.
Which is in this Currently seated position. And I want you to imagine that your. Looking down on yourself.
With a torch. And the torches directing a beam of light. At your feet And I'd like you to focus your attention.
Using your Inner eye to get a sense that The torchlight is illuminating your feet. And You're bringing awareness to whatever your feet happen to be in contact with, what you can sense. Is contacting your feet.
It might be socks. The carpet sandals, shoes, or merely the air. Doesn't matter.
And focus your attention specifically on the bottom of your feet. Trying to perceive whatever they are sensing. And that could be tingling.
Might be numbness doesn't matter. Just focusing your attention on the bottoms of your feet. And now imagine broadening and expanding that spotlight from your torch.
To include the tops of your feet. Joins. And your calves.
Expanding that spotlight further. To illuminate your thighs and your hamstrings. Up to your waist.
And now with your entire lower body illuminated. In that beam of that spotlight. Once again Inhale deeply through the nose.
And exhale through those thinly pursed lips. That's it. And again inhale.
Exhale completely. Through the pursed lips and once more. And how And exhale.
Completely through those purse lips. Really good. And now I'd like you to imagine.
That that lower body. That we illuminated. Is sinking down.
A centimetre or 2. Into whatever surface your lower body is in touch with, your feet are sinking into the carpet, your thighs and your Torso are just softening and sinking into the chair that you're sitting on. Now Move the spotlight to your abdomen.
And focus your attention. On whatever it is that your abdomen. Is sensing.
And as you're inhaling, And exhaling normally. You may even notice that your tummy. Is moving slightly out as you inhale.
That's it and just relaxing as you exhale, sinking down. And allow that spotlight to illuminate your upper abdomen. Your chest Your neck And then back down again.
Your upper abdomen, your chest. Your chest, your neck. And Expanding to include your arms.
Just breathing normally. Focusing on whatever it is that you can feel that your back is in contact with. Might be that your back is touching your shirt or your blouses or the chair.
Doesn't matter. Focusing on the contact points. We bring our attention and our perception to these points of contact.
And once again gentle breath in. And exhale through those purse lips had it. And again, And exhale.
And imagine you're back. And your upper body. Just sinking again.
A centimetre or two into whatever surface they're in contact. Breathing normally. That's it.
And we move that spotlight up now from our abdomen and our upper abdomen. To include our face, the top of our head, the back of our head. Focusing our perception on relaxing the muscles of the face.
Seeing if you can just gently extend the duration of your exhales, breathing normally. With slightly longer exhalations. Bearing in mind as you do.
That we're expanding that spotlight downwards now. We're encompassing once again your neck. Your chest, your arms, your waist.
Your legs, your feet. Imagine you looking down at your whole body illuminated inside this spotlight. And in your mind We're just deliberately on purpose.
Dim spotlight. Make the illumination less intense. Just dim that spotlight.
And inhale through your nose. And exhale through those thinly burst lips. And as you breathe in that deep way.
Imagine your whole entire body. His softening And sinking into any of the surfaces that you are in contact with. And returned to breathing normally.
Choose to wiggle your tongues. Noticing That this is your choice. You are the boss of your nervous system.
You have executive control. So you direct. What's happening?
And maybe allow your ankles to just move. Bend your knees just the slightest bend. Allow your upper body to sway.
Very gently from side to side. Allow your head to nod. As you move your head.
Ever so slightly. Bring your attention to your hands. And I allow them to move.
Just a tiny bit. Before we set them down. And when you're ready, Open your eyes.
And as you do so You may notice that. Whereas your nervous sister is normally bombarded with sensory stimuli. Mostly visual information.
That you've eliminated by closing your eyes and engaging with this nons sleep. To relax. You've been able to control your perception.
By focusing on your sensations that you can control. By choosing which sensations that you want to perceive. By directing that intentional light to whatever parts of your body.
Because you're in charge. This is you directing your actions. And your perceptions.
And your brain can do this. In order to bring those actions and perceptions. Into a heightened state of alert.
Or as you've just done. With this non-sleep, deep breaths. To allow our brain And our body To enter a state of deep.
Relaxation. And car I wasn't timing that, but I think that was about roughly between 11 and 12 minutes. So the Rory Code recording at the top there is about 20 minutes, but I really am going to encourage you to listen to them both and to.
Maybe use both of them. I use the Rory Cordyle 20 minute NSDR most mornings upon waking. I sometimes use it if I'm struggling with an over busy mind at night to get into that deep, deep, relaxed state.
The joy of this is, is that we can do it at any time of the day. When we need to restore. Our own neurology, our own brain.
Really, really works this stuff. And if we can start to. Meditate up to 13 minutes.
If we start to build NSDR into our day as well, we're getting beyond that 13 minutes of deliberate meditative practise. Quite easily And skilfully And when you're doing this stuff you are Restoring You are increasing your chances of deep wave sleep. And in doing so you are being extraordinarily kind.
To yourself and your future. So Let's keep sighing cos it works. And staying in charge of those old new brain loops.
Let's keep Deliberately on purpose noticing and spotting emotions and dampening down that stuff. Let's keep responding rather than reacting. Let's keep Chatting to our brains within the format of somatic experiencing.
Let's make use of our safe place. Let's exercise more. Moving forward.
Building in those compassionate refrains. As we process the stuff of the day. And let's remember that when we are Deliberately on purpose.
Waking Getting out there in the sunshine. Exercising in the sunshine. Gently restoratively.
That we are setting ourselves up. For healthy. Deep wave restorative sleep.
And In this last week before our final session next Tuesday together. Please play. With the various NSDRs that I've sent you.
And Add that to the 13 minutes of meditative paying attention deliberately. Enjoy playing And meet the curiosity of if I put this stuff into place. Do I start to wake?
Feeling more restored. Because science tells us you will. So I'mmon will wait with bated breath for what you may tell me.
Next week. So an important session tonight, wasn't it? An important session for Managing stress because a restored brain, a calm brain does so much better with the difficulties and stresses of.
Of life And It's a gift to our future selves, this stuff. It really is. I just wish that I'd known this maybe 15 years ago, but hey, I didn't, and I do now.
And that's the only way to look at this stuff, isn't it? So thank you all for being with me tonight. Has anybody Got any questions or observations or Anything they'd like to share with the group, thank you again to those people who contact me in between the sessions.
It is genuinely lovely to hear from you, and I do try. To, reply where entirely possible. I have been known to intend to reply and then forget.
But I am a man in semi-retirement, so. Maybe you'll forgive me that, but I do love to get. Questions, responses from you.
Thank you, Kirsty. Yeah, well, Kirsty, do you know, I decided, Kirsty says you have a relaxing voice. A lot of my clients have been using .
NSDR by various other people and they have all said oh Mike, will you do us one? So I said, yeah, well I'm, I'm doing this course with the vets, so I will record one. So, these.
These recordings here. What I'll do is when we finish, I don't think I've sent them to Dawn yet, is I will send these on to Dawn so she can send them back out, to all of you guys, . As part of the resources of the course, so I'll put those two into an email and send it on to Dawn when we finish.
So once again, thank you all. I believe it's going to snow in large parts of the UK again tonight, so enjoy waking. To A white carpet of snow.
Good night, everybody.