Green Sunrise

Lets look at self care, self compassion and why we need to seriously look at REM sleep. Turn your mobile off and read a book, right now I have 4 books open and I need to pick up the fckn book. I've just turned 46 and I have 3 jobs of which I have accepted, 3 jobs I need to be switched on and use my mental energy. 10 Ways to Improve REM SleepKeep a consistent sleep schedule – going to bed and waking up at the same time trains your brain to enter deeper sleep cycles.Wind down slowly for 30–60 minutes – dim lights, avoid heavy conversations, and switch off stimulation.Reduce screen use 1 hour before bed – blue light delays REM sleep by messing with melatonin.Avoid eating too late – especially heavy or spicy foods that can disrupt the deep sleep stages before REM starts.Cut caffeine after mid-afternoon – caffeine stays in your system for hours and reduces REM.Stay hydrated earlier in the day – dehydration disrupts sleep, but drinking too late wakes you up.Limit alcohol – it knocks you out but blocks REM; that's why you feel mentally foggy the next day.Create a cooler sleep environment – around 18°C helps your body fall into deeper sleep cycles quicker.Get morning light exposure – sunlight early in the day resets your internal clock and improves REM at night.Add light physical activity daily – walking (you already do 25k steps!) boosts sleep pressure and helps the brain enter REM.Emotional reset – REM sleep processes stress and trauma, helping you respond instead of react.Better decision-making – the brain does its best problem-solving during REM.Sharper memory – REM strengthens your ability to recall important information and conversations.More patience and emotional control – you're less snappy, less overwhelmed, and more stable.Reduced anxiety – REM clears “emotional residue” from the day, lowering overall stress.Improved confidence – better sleep gives you clarity and presence, which makes you feel more in control.Stronger motivation – REM boosts dopamine regulation, making it easier to stay on track with goals.Better self-awareness – you can see patterns in your behaviour and change them.Healthier reactions to conflict – small issues won't trigger massive emotional spirals.More energy for life – when you feel energized, everything—work, relationships, fitness—becomes more manageable.Better REM sleep = better mental clarity, stronger mood control, stronger motivation.When your brain rests properly, your life stops feeling like firefighting and starts feeling manageable.

B track of

So thank you for a shout out.

Owen brought us the Yaaaaaaasssssssssss born on October 19th 2023

Thanks to the 8 and the ones I know who are investing. My Ma & Sister, Big Tam @ paradise plaques, Caleb who's just turned 20 Happy Birthday my Bhoy. Beyond Entertainments Wedding DJ Stephen Bennett. Diane is Dee and I'm unsure who the other 2 are!! Please contact me for your daily text of inspiration

Edits and shortcuts of ideas

Just another day wrestling with apple cider and PTSD

Forex me up now, ya mad Pip

The need for a trauma-informed NHS, particularly through the Scottish Psychological Trauma Training Plan (SPTTP) developed by NHS Education for Scotland, is critical in improving healthcare services and addressing the profound impacts of trauma on individuals and communities. Trauma, including adverse childhood experiences (ACEs), domestic abuse, violence, and other life-altering events, can significantly affect an individual's physical, mental, and emotional well-being. This can lead to a range of health problems, including chronic illnesses, mental health disorders, substance misuse, and difficulties in accessing or engaging with healthcare services. A trauma-informed approach recognizes the widespread prevalence of trauma and its lasting effects, ensuring that healthcare services are equipped to meet the needs of individuals affected by it.The Scottish Psychological Trauma Training Plan is part of a broader strategy to embed trauma-informed care across the NHS, ensuring that staff at all levels understand the impact of trauma, can recognize the signs, and respond with compassion, knowledge, and sensitivity. By integrating this approach into everyday practice, the NHS can better support individuals with complex trauma histories, helping them to feel safe, understood, and empowered to engage in their care. A trauma-informed NHS creates an environment where patients are not retraumatized by the care system, but rather feel supported and empowered to heal.The importance of this initiative also lies in reducing barriers to care. Trauma survivors often struggle to engage with traditional healthcare services due to distrust, fear, or past negative experiences within systems of care. By creating a compassionate, understanding, and supportive environment, trauma-informed practices can help overcome these barriers, enabling individuals to access the services they need without fear of judgment or retraumatization. Moreover, trauma-informed care contributes to better health outcomes, as patients are more likely to engage in their treatment plans, follow medical advice, and actively participate in their recovery.The training provided through the SPTTP is designed to be comprehensive and accessible, equipping NHS staff with the skills and knowledge necessary to recognize trauma responses, respond in a way that avoids harm, and create supportive, healing environments. This includes training on how trauma affects the brain and body, the principles of trauma-informed care, and practical strategies for incorporating this understanding into everyday clinical practice.Ultimately, the move towards a trauma-informed NHS is not just about improving care for trauma survivors; it's about fostering a more compassionate, empathetic, and inclusive healthcare system for everyone. By understanding and addressing trauma, the NHS can provide more effective, holistic care that recognizes the whole person, not just their immediate symptoms. This approach benefits both patients and healthcare professionals, creating a system that promotes healing, resilience, and recovery. The Scottish Psychological Trauma Training Plan is a pivotal step towards achieving this vision, ensuring that Scotland's healthcare workforce is equipped to meet the challenges of trauma with skill, understanding, and compassion.

B track of a podcast episode of which there is no podcast just 3 mins of me talking pish. Enjoy

Green Adventures: A Tale of Sunrise SolutionsSeason 1: Episode 1 - Boab's Big Balloon of WorriesIn this debut episode, we meet three quirky characters: Pauly “Sunbeam” McQuinn, Ian “The Sheepherder” Baarn, and Bob “The Big Balloon” Blub. Bob shares his struggles with mental health and Emotional Unstable Personality Disorder (EUPD). When his worries grow out of control and make him literally balloon up, Pauly Sunbeam and Ian Sheepherder come to his rescue, offering lighthearted but impactful advice. Together, they explore humorous yet heartfelt ways to help Bob deflate his ballooning anxiety.Key Characters: • Pauly "Sunbeam" McQuinn: The upbeat leader who can turn dark thoughts into bright ideas. • Ian "The Sheepherder" Baarn: A calming presence who brings “fluffy” solutions, often involving his cool sheep. • Bob "The Big Balloon" Blub: A character whose anxieties cause him to balloon up until his friends can help bring him back down.Episode Highlights: Bob floats in, overwhelmed with his worries. Pauly and Ian help him deflate with fun solutions, and “Support Sam,” a hotline superhero, swoops in with real-world mental health resources. The episode closes with a message of encouragement: you're never alone in your worries, and there's always support available.Follow-up Notes: Each episode is a mix of humor and meaningful sketches addressing real mental health issues. "Support Sam" appears in each episode to reflect real organizations offering help. Green Sunrise Podcast invites listeners to engage with the content, learn, and seek connection.

The Power of Food and Hydration My Journey from Illness to Wellness

I stand here today, not just as who I am—but as all of us, sprouting from the edges of non-existence, rising from the unseen depths beneath the ground. We've all started as a seed—a possibility. Sometimes buried. Sometimes forgotten. But always, always alive.Life may have weighed you down—storms, silence, suffering. Yet here you are. Still breathing. Still rooted.Let's speak truth: adversity doesn't break us unless we let it. Hard times are not stops; they are undercurrents pulling us deeper until we learn the strength we never knew we had. Even when you've lost direction—remember, even the mightiest tree grows upward, reaching for light it cannot yet see.Empowerment isn't about becoming unbreakable—it's about learning to bend, absorb the storm, and stand stronger. It's forging resilience by embracing the pieces that bent you, those burdens that shaped you, and transforming them into wings.This is your permission slip to rise: to plant your roots firmly in what you believe, water yourself with kindness, and let your own potential break through the soil. Your story—no matter how broken or bruised—is what can inspire another seed to bloom.You are not just surviving. You are becoming.Stand tall with me. Rise. And let every story, every whisper of pain you've carried, become a testament that what was meant to bury you, actually grew you.

Becoming More Reflective – A Journey WithinIn this episode of the Green Sunrise Podcast, I share my own journey of becoming more reflective. From slowing down to noticing life's lessons, reflection can bring clarity, growth, and stronger connections. Join me as I explore simple ways to look inward and take small steps toward self-awareness.Becoming More Reflective – A Journey WithinLife doesn't always give us time to pause, and too often we move from one moment to the next without noticing what we've learned along the way. In this episode of the Green Sunrise Podcast, I open up about my own journey of becoming more reflective and why it matters.Reflection isn't about dwelling on the past—it's about understanding ourselves better, learning from our experiences, and carrying those lessons forward. I'll talk about the simple ways I've found to reflect—through conversation, mindfulness, or just taking time to breathe—and how these practices can make a real difference in everyday life.Join me as I share personal insights, challenges, and the small steps that help build a deeper sense of self-awareness. This is an honest and personal episode, inviting you to slow down, reflect, and maybe see your own journey in a new light.

Being part of large groups can be positive — offering social connections, shared experiences, and support — but it also comes with potential risks. Here are some key points to be aware of and strategies to stay safe:Groupthink:People in groups may adopt the majority's opinion without critical thinking. This can lead to poor decision-making or ignoring individual instincts.Tip: Trust your gut and speak up if something feels wrong.Peer Pressure:Larger groups can create pressure to conform, sometimes pushing individuals into risky behavior.Tip: Set personal boundaries and don't be afraid to step back.Loss of Individual Identity:In big groups, people may feel anonymous, leading to impulsive or irresponsible actions.Tip: Stay aware of your values and avoid situations that compromise them.Emotional Contagion:Emotions (especially anxiety, excitement, or aggression) can spread rapidly in crowds.Tip: Practice mindfulness — take a moment to pause and assess your feelings.Crowd Crush:In densely packed spaces (like concerts, football matches, or protests), people can get trapped or crushed.Tip: Identify exit points early, stay on the edges of dense crowds, and avoid pushing if movement becomes restricted.Pickpocketing & Theft:Crowded areas are prime targets for opportunistic crime.Tip: Keep valuables secure, use zippered pockets, and avoid displaying expensive items.Scams & Manipulation:Large groups can create confusion, making it easier for scammers to operate.Tip: Be cautious of strangers asking for money or offering deals that seem too good to be true.Exclusion & Cliques:In social groups, smaller cliques can form, sometimes leading to feelings of isolation.Tip: Engage with different people rather than sticking to one small circle.Exploitation & Control:Certain groups, especially in social movements or fandoms, can manipulate emotions or exploit members.Tip: Question motives if you feel pressured to contribute money, time, or loyalty beyond what's reasonable.✅ Identify exit routes or safe spaces upon arrival.✅ Stick with trusted friends if you're in an unfamiliar crowd.✅ Trust your instincts — if a situation feels unsafe, leave.✅ Stay calm during emergencies; panicking can worsen crowd dynamics.✅ Maintain personal boundaries — it's okay to say no.Psychological RisksPhysical RisksEmotional & Social RisksSafety Tips for Navigating Big Groups

A page from Peter Sage "The Inside Track"

**Episode Title:** "Healthy Digital Boundaries: Managing Screen Time for Better Mental Health"**---**1. Setting Social Media Limits****Description**: "In this segment, we discuss the importance of setting daily limits for social media use, exploring how just 30-60 minutes per day can help reduce anxiety and improve overall well-being."---**2. Understanding Overall Screen Time****Description**: "We dive into how much non-work-related screen time is healthy and why keeping it under 2-3 hours a day can significantly enhance your mental health."---**3. The Power of a Screen-Free Bedtime****Description**: "Discover the benefits of cutting out phone usage 30-60 minutes before bed, including how it can improve your sleep quality and overall restfulness."---**4. Practicing the 20-20-20 Rule****Description**: "Learn about the 20-20-20 rule and how taking short breaks during screen time can help prevent eye strain and maintain your focus throughout the day."---**5. Finding Balance: Tips and Strategies****Description**: "In our final segment, we offer practical tips for balancing phone use with real-world activities, ensuring that your digital habits support rather than hinder your mental health."

Welcome to our latest episode of the Green Sunrise Podcast!

Spoken Word from my heart

YOU'RE GONNA HAVE A FCKN FINE DAY

Draft 1

Will told his story on the podcast in the Green Room in Glasgow this year and we get a catch up from now living in Greece and the update of what's happening now since his life changing move! --- Send in a voice message: https://podcasters.spotify.com/pod/show/greensunrise/message

Nothing to write home about

Looking to build the paid subscribers list. Welcome to Green Sunrise Podcast, where we passionately explore the vibrant spectrum of mental health with Paul Charlie Bhoy Quinn.

Donate if you can! --- Send in a voice message: https://podcasters.spotify.com/pod/show/greensunrise/message

Two many coffees as in 2 two many! --- Send in a voice message: https://podcasters.spotify.com/pod/show/greensunrise/message

"In our latest episode of Green Sunrise Podcast, we delved into the sobering statistics surrounding suicide, shedding light on its stark reality. Additionally, we explored the profound impact of self-harm on individuals grappling with life's challenges. But that's just the tip of the iceberg! In this episode, we also delve into a new hate crime law recently introduced by the Scottish government, discussing its implications and significance in today's society. To gain deeper insights into these critical topics and join the conversation, we invite you to tune in to the entire episode on YouTube. By supporting our channel, you not only enable us to continue producing valuable content but also contribute to the growth of our platform and the realization of the Green Sunrise Podcast vision. Whether through subscribing to our channel or becoming a paid subscriber, your support makes a meaningful difference. Thank you for standing with us on this journey." Services included in this episode https://www.eastayrshirewomensaid.org.uk/ Welcome to North Ayrshire Women's Aid North Ayrshire Women's Aid is a unique specialist service which provides both emotional and practical support to women and children affected by domestic abuse. We know that making that first step towards getting help can be difficult. We have set up this website so that you can gain a full understanding of what we can offer you, at your own pace, and in your own home. When you're ready to get in touch, you can call us on 01294 602424 (Select option 2). One of our workers will listen to you, help you think about your options, and if necessary, arrange somewhere safe for you to stay. Please do not feel embarrassed or ashamed, because you are not alone. All information you share with us is confidential unless we have any concerns about safety and risk. Outwith office hours you can call the 24hr national helpline on: 0800 027 1234 Keith Corcoran https://youtube.com/@CmonTheHoopsCeltic?si=LJTjcRbsIzsSo1VV https://sourcenews.scot/glasgow-organisation-the-invisibles-to-take-over-the-scotland-reins-of-uk-wide-homeless-collection/ https://www.simonscotland.org/ We are a homelessness charity in Scotland, dedicated to meeting people where they are. This means that whether you're homeless or at risk of homelessness, we're here to help, no matter what the road you're on looks like. https://thecanmoretrust.co.uk/ Creating safe spaces for lives impacted by suicide Join us on our journey to understand what lies at the heart of mental, physical & societal safe spaces, ensuring that these are available to anyone affected by suicidal distress. https://chrisshouse.org/ You're not going to hit a ridiculously long phone menu when you call us. Your email isn't going to the inbox abyss, never to be seen or heard from again. At Chris's House, we provide the exceptional service we'd want to experience ourselves! Email us with any questions or call 01236 766755. We would be happy to answer your questions ans set up a meeting with you. Addresses Wishaw 2-4 BellHaven road Wishaw ML2 7NZ Tel: 01236 766 755 Dalkeith 4A Newmills Road Dalkeith EH22 1DU Tel: 01313 571 671 https://www.menmatterscotland.org/ WHAT IS MEN MATTER We exist to support All Men's mental health, improve men's quality of life, expand and enrich men's connections. We facilitate activities that support positive mental, physical and emotional health and wellbeing for men. Glasgow Contact us: 0141 944 7900 or contact@menmatterscotland.org https://brothersinarmsscotland.co.uk/ The statistics are sobering: approximately 75% of all suicides are male, making it the leading cause of death for men under 45. Undeterred by these difficult numbers, Brothers in Arms is committed to altering this narrative. --- Send in a voice message: https://podcasters.spotify.com/pod/show/greensunrise/message

Still to be finished…. --- Send in a voice message: https://podcasters.spotify.com/pod/show/greensunrise/message

Welcome to Day 7 of 'The Alcohol Experiment' – a pivotal moment as we delve into "Your Experiment and Your Friends." In this episode, we explore the dynamic interplay between your personal experiment and the influence of friends on your journey. Join us for a thought-provoking discussion on the impact of social circles, navigating peer pressures, and fostering supportive connections. Gain insights into aligning your experiment with your social world and discover the strength that comes from building a network that uplifts your well-being. Let's navigate this experiment together, shaping a path that harmonizes your choices and social bonds.

Welcome to Day 6 of 'The Alcohol Experiment' where we delve into a pivotal topic: "Why Willpower Doesn't Work For Long." In this insightful episode, we unravel the intricacies of willpower and its limitations in creating lasting change. Join us on this transformative journey as we explore the psychology behind willpower, the impact of environmental factors, and practical strategies to foster sustainable habits. Discover the keys to breaking free from the cycle of short-lived resolutions and building a foundation for lasting positive change. Tune in and empower your journey toward a healthier, mindful relationship with alcohol.

On day 5 of the alcohol experiment, understanding cravings is crucial. Cravings often stem from conditioned responses, emotional triggers, or physiological dependence. To manage them: 1. **Identify Triggers:** Recognize situations, emotions, or habits triggering cravings. 2. **Distract Yourself:** Engage in activities that shift focus away from cravings, like a hobby or exercise. 3. **Practice Mindfulness:** Be present in the moment, acknowledging cravings without judgment. 4. **Have Alternatives:** Substitute alcohol with non-alcoholic options to satisfy the ritualistic aspect. 5. **Build Support:** Share your journey with friends or join a support group for encouragement. Remember, cravings are temporary, and developing coping strategies helps pave the way to a successful alcohol-free journey. --- Send in a voice message: https://podcasters.spotify.com/pod/show/greensunrise/message

In today's podcast episode, we're dissecting Day 4 of "The Alcohol Experiment" based on Annie Grace's insightful journal. We'll unravel the valuable lessons, reflections, and activities outlined for this day, offering listeners a deeper understanding of the journey toward a more mindful and intentional relationship with alcohol. Tune in for a thoughtful exploration of Day 4's content and its impact on fostering positive changes in our approach to alcohol consumption. --- Send in a voice message: https://podcasters.spotify.com/pod/show/greensunrise/message

Awareness, Clarity, Turnaround --- Send in a voice message: https://podcasters.spotify.com/pod/show/greensunrise/message

Why We Think We Like To Drink - In this podcast episode, we delve into Day 3 of "The Alcohol Experiment," inspired by Annie Grace's book. We explore key insights and practical tips from the book's third day, providing valuable information and reflections on the journey to a healthier relationship with alcohol. Join us as we navigate through Annie Grace's transformative approach to understanding and reevaluating our connection to alcohol. --- Send in a voice message: https://podcasters.spotify.com/pod/show/greensunrise/message

On day 2 of Annie Grace's Alcohol Experiment, participants may delve deeper into self-reflection and awareness regarding their relationship with alcohol. This could involve exploring personal motivations, identifying patterns of behavior, and acknowledging any emotions or thoughts surrounding alcohol consumption. The focus is likely on cultivating mindfulness and understanding the individual's unique journey towards a healthier relationship with alcohol. Keep in mind that the specific activities or prompts for day 2 can vary, so it's recommended to refer to the resources provided by Annie Grace for accurate information. --- Send in a voice message: https://podcasters.spotify.com/pod/show/greensunrise/message

On day 1 of the Alcohol Experiment by Annie Grace, participants typically begin by reflecting on their relationship with alcohol. This may involve considering motivations for joining the experiment, identifying patterns of drinking, and acknowledging any concerns or goals related to alcohol consumption. The focus is often on self-awareness and laying the foundation for the journey ahead. Specific activities or prompts may be provided to guide participants through this introspective process. Remember, the details of day 1 can vary, so it's recommended to refer to the specific resources or guidelines provided by Annie Grace for accurate information. --- Send in a voice message: https://podcasters.spotify.com/pod/show/greensunrise/message

Annie Grace is known for her work in the field of alcohol and its effects on our lives. If you're referring to her "Alcohol Experiment," it's a program designed to help individuals explore their relationship with alcohol. The experiment involves a 30-day challenge where participants examine their drinking habits and the impact of alcohol on their well-being. If you're looking for a specific journal related to Annie Grace's Alcohol Experiment, you might want to check her official website or resources associated with the program. These materials often provide guidance, prompts, and reflections to accompany individuals through their alcohol-free journey. --- Send in a voice message: https://podcasters.spotify.com/pod/show/greensunrise/message

It's time to say goodbye to 2023 let's start doing those things! --- Send in a voice message: https://podcasters.spotify.com/pod/show/greensunrise/message

A wee reflection on …. --- Send in a voice message: https://podcasters.spotify.com/pod/show/greensunrise/message

Welcome to an inspiring episode of Nicole Carter

Join us on a powerful journey as two inspiring individuals, Oddball the Glaswegian rapper and the enigmatic 5Star, open up about their daily battles with mental health. For the first time, they come together in person to share their stories of survival, resilience, and the transformative power of art and music. Positive Message of the Day

Home Emergency Plan the best way to deal with the unexpected is to be prepared. ARE YOU PREPARED?

Of course! Here's the updated version: "In the heart of Scotland, a gathering of extraordinary minds and life-changing organizations – their insights will fuel the Green Sunrise Podcast. Together, we'll uncover ways to support our community members daily. Their stories are the cornerstone of real-life experiences and mental health discussions on the podcast, thanks to their invaluable outreach. Join us in amplifying these vital conversations. If you find yourself struggling, please don't hesitate to reach out via private message or Linktree appointment. #TheGathering #SCVO #EssentialSector #EICC #Edinburgh #GreenSunrisePodcast #CommunitySupport" --- Send in a voice message: https://podcasters.spotify.com/pod/show/greensunrise/message

Do you know Ray Kurzweil? Ray Kurzweil is a well-known inventor, futurist, and author known for his work in artificial intelligence, technological singularity, and transhumanism. He's gained recognition for his predictions about the future of technology and his advocacy for the concept of the singularity – a point in the future where technology and artificial intelligence will have advanced to a degree that surpasses human comprehension. Kurzweil's also known for his work in speech recognition and reading technology for the visually impaired. --- Send in a voice message: https://podcasters.spotify.com/pod/show/greensunrise/message

DBT in 5 mins --- Send in a voice message: https://podcasters.spotify.com/pod/show/greensunrise/message

Stop paying through the nose for sly tv or yer a wee virgin tele…contact yer auld da at GSP crew headquarters, I pee tele v #whywouldyouno --- Send in a voice message: https://podcasters.spotify.com/pod/show/greensunrise/message

The Originator of the Yaaassss In this emotionally charged episode of the Green Sunrise Podcast, host Paul reflects on one of the most challenging decisions he has ever made: leaving his heartfelt role at Enable Scotland, a charity dedicated to supporting vulnerable adults. His journey caring for a 30-year-old man with cerebral palsy, named Owen, not only had a profound impact on Owen's life but also transformed Paul's perspective on life and purpose. As Paul recalls, his initial task was to look after Owen, feeding and changing him during their precious seven hours together. Owen's resilience in the face of physical limitations left an indelible mark on Paul, inspiring him to navigate life's challenges with patience and grace. Owen's incredible ability to communicate, despite the obstacles he faced, revealed his sharp wit and a dark sense of humor that often had Paul in stitches. From their outings to local coffee shops to dancing at tea parties hosted by Gary Coupland of the Singing Kettle, their shared experiences were nothing short of joyous, reminding us that life's beauty can shine through even the darkest moments. As Paul opened up about his own life, Owen's genuine interest in his dating experiences and family life left an enduring impact. This connection went far beyond the traditional caregiver-patient relationship; it was a genuine friendship. What makes this episode even more special is the fact that Owen, not just inspired by the podcast but loved it. He became an integral part of every episode by requesting a signature addition. Paul fondly remembers starting each episode with a joyful "Yaaasss, welcome to Green Sunrise Podcast!" – a cheerful tribute to Owen's spirit, added as a permanent feature at Owen's request. The decision to leave Owen and other individuals he supported was a difficult one, but it was driven by Paul's burning desire to work on his vision for Green Sunrise Podcast and contribute to suicide prevention efforts. He had to venture out into the world and help others in need. In this heartfelt episode, Paul expresses his gratitude to Owen, Raymond, Charlie, and their families for making him a better person. Their stories are a testament to the power of human connection and the profound impact one person can have on another's life. Join us on this emotional journey, as Paul takes you through the profound transformation he experienced while caring for Owen, who is now 30 years of age as of this year, and how this experience fueled his passion for suicide prevention work. The Green Sunrise Podcast aims to inspire and support its audience in their life journey, reminding us that we all need a helping hand from time to time. Listen to this poignant episode, and remember, you are not alone in your struggles. Together, we can make a difference. Thank you for being a part of our community, and we hope you find strength and inspiration in Paul's heartfelt story, and in Owen's enduring spirit of "Yaaasss." --- Send in a voice message: https://podcasters.spotify.com/pod/show/greensunrise/message

Still to edit with one more shout out for Nicola McDonald --- Send in a voice message: https://podcasters.spotify.com/pod/show/greensunrise/message