Podcasts about uncomfortable

In this episode we encourage….and challenge….ourselves to be willing to be uncomfortable in the pursuit of showing up for those around us --- Send in a voice message: https://podcasters.spotify.com/pod/show/traffickednextdoor/message

Trump/Hailey ticket? Migrant crisis. Uncomfortable truths. "The Offended" crowd is at it again.Follow Clay & Buck on YouTube: https://www.youtube.com/c/clayandbuckSee omnystudio.com/listener for privacy information.

Let's be honest, change is hard. We hear it often, we say it often, and we end up believing it. Nevertheless, change is something we also desire and strive for. Whether the change involves abandoning a bad habit, developing a new skill, or making a big life change, we have all experienced the desire to make a change in our lives. However, change can be so difficult because we often shrink from anything unfamiliar or challenging. But as our guest reminds us of in our conversation today, growth and comfort do not go together. Joining us today to discuss how we can get comfortable being uncomfortable and grow through seasons of change and transition is renowned speaker, hope dealer, and Harris Creek Baptist Church Young Adult's Pastor, Grant Troutt. Not only is Grant a man of incredible wisdom who shares some golden nuggets with us today, but he also has recent experience with enduring and clinging to the Lord in the midst of seasons of immense change. Our prayer is that through this conversation, you would feel educated, equipped, and encouraged in realizing that if you're being guided into new territory or entering a different chapter or stage of life, whether chosen or not, that God is still in CONTROL, and if you allow Him to, He will use what's changed and make it GOOD.

MLOps podcast #193 with Pierre Salvy, Head of Engineering at Cambrium, LLM in Material Production co-hosted by Stephen Batifol. // Abstract Delve into the world of proteins, genetic engineering, and the intersection of AI and biotech. Pierre explains how his company is using advanced models to design proteins with specific properties, even creating a vegan collagen for cosmetics. By harnessing the potential of AI, they aim to revolutionize sustainability, uncovering a future of lab-grown meats, molecular cheese, and less harmful plastics, confronting regulatory barriers and decoding the syntax and grammar of proteins. // Bio Head of Engineering at Cambrium, a biotech company utilising genAI to design sustainable protein biomaterials for the future. Pierre spent the last decade researching ways to make computers calculate better biological systems. This is a critical step to engineering more sustainable ways to make the products we use every day, which is their mission at Cambrium. // MLOps Jobs board https://mlops.pallet.xyz/jobs // MLOps Swag/Merch https://mlops-community.myshopify.com/ // Related Links Website: cambrium.bio --------------- ✌️Connect With Us ✌️ ------------- Join our slack community: https://go.mlops.community/slack Follow us on Twitter: @mlopscommunity Sign up for the next meetup: https://go.mlops.community/register Catch all episodes, blogs, newsletters, and more: https://mlops.community/ Connect with Demetrios on LinkedIn: https://www.linkedin.com/in/dpbrinkm/ Connect with Stephen on LinkedIn: https://www.linkedin.com/in/stephen-batifol/ Connect with Pierre on LinkedIn: https://www.linkedin.com/in/psalvy/ Timestamps: [00:00] Pierre's preferred coffee [00:10] Takeaways [05:10] Please like, share, and subscribe to our MLOps channels! [05:25] Weights and Biases ad [07:52] Ski story [09:54] Pierre's career trajectory [13:35] From employee #2 to hiring a team [14:42] From employee #2 to head of engineering [15:50] Uncomfortable things to say essential for growth and effectiveness [18:27] From biotech to engineering [21:10] LLMs at Cambrium [24:26] Slackbot [25:43] Quick and Easy Solutions [26:47] Products created at Cambrium [31:56] Impact of EU Regulation on Cambrium [35:39] 2nd Biotech Winter [36:35] Cost of error vs service not working [38:00] Protein Synthesis and Mutations [40:03] Large-Scale System Engineering Challenges [43:28] Expensive Factors in Experiments [44:39] LLMs vs Protein Models [47:03] Protein Design with LLMs [49:43] Eco-Friendly Product Vision [53:28] Space glue [54:00] Wrap up

Our thoughts are the architects of our actions, shaping the reality we inhabit. The internal narrative we carry acts as a compass, either steering us toward progress or holding us captive. Within the realm of personal growth, it's the uncomfortable moments, once embraced, that transform into stepping stones for profound change. This journey isn't about seeking comfort; it's a courageous exploration into the discomfort that lays the foundation for extraordinary personal and collective growth. In this episode, I discuss 7 uncomfortable truths to challenge your thinking. For more go to: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.scottmlynch.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Embrace greatness through these empowering offerings: Discover your true potential with the support of a passionate ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Discord community⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. Unlock actionable insights on how to master your mindset and optimize your happiness through my weekly ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. Embrace the boundless power of your mind. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Enroll⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ alongside 154 motivated students in my academy and unlock your true potential. Maximize your potential and experience life-changing growth by either enrolling in my ⁠⁠⁠⁠⁠Private Coaching program⁠⁠⁠⁠⁠ or ⁠⁠⁠⁠⁠Group Coaching program⁠⁠⁠⁠⁠⁠. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ now to access an exclusive collection of 24 ad-free bonus episodes per year, featuring Q&A-based content. Access my downloadable and printable ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠exercises⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to equip yourself with the essential tools for success. Follow me on social for more inspiration: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Twitter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Want to be featured in a future episode? Leave a ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠review here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ (even one sentence helps)! Music by: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Blaize Trulson⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Produced by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Legacy Divisions⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. Past guests on The Motivated Mind include ⁠⁠⁠Chris Voss⁠⁠⁠, ⁠⁠⁠Captain Sandy⁠⁠⁠, ⁠⁠⁠Dr. Chris Palmer⁠⁠⁠, ⁠⁠⁠Joey Thurman⁠⁠⁠, ⁠⁠⁠Jason Harris⁠⁠⁠, ⁠⁠⁠Koshin Paley Ellison⁠⁠⁠, ⁠⁠⁠Rudy Mawer⁠⁠⁠, ⁠⁠⁠Molly Fletcher⁠⁠⁠, ⁠⁠⁠Kristen Butler⁠⁠⁠, ⁠⁠⁠Hasard Lee⁠⁠⁠, ⁠⁠⁠Natasha Graziano⁠⁠⁠, ⁠⁠⁠⁠David Hauser⁠⁠⁠⁠ and ⁠⁠⁠Alan Stein, Jr.

As a special surprise for Fitzy, we got BJ to join us live to read a hot and heavy excerpt of Wippa's The Far Too Personal Trainer. It became very clear very early on that this was going to be a deeply uncomfortable and awkward situation and we loved every minute of it.  See omnystudio.com/listener for privacy information.

Get on the waitlist for the How To Create Commitment Course! Just go to ⁠⁠⁠⁠⁠⁠⁠createcommitment.com⁠⁠⁠⁠⁠⁠⁠ and sign up for the waitlist. While you wait, I'll be sending you emails with tips and inspiration to help you reach your goals. Once you're on the waitlist, you'll be notified as soon as the course is ready for purchase.. Go to ⁠⁠⁠⁠⁠⁠⁠createcommitment.com⁠⁠⁠⁠⁠⁠⁠ to sign up.

Nobody wants to be uncomfortable, but what if we look at discomfort through a little bit of a different lens? What if we start thinking, “Hmm, maybe there's information in here.” When you start to get curious about your discomfort, that shit holds an incredible wealth of information to help guide you to the next part of your path. So, instead of running away from discomfort and instead of hiding away from change, what if we started to lean into it?On today's Powerback® episode, we are talking about discomfort, how to embrace it, and the types of information that it might be wanting to share with you.DISCLAIMER! When I talk about discomfort here, I'm not talking about situations, circumstances, people, or surroundings that are inherently unsafe. So, if you're in a place or a situation where you do not feel safe, please take this as your cue to reach out to ask for help, to get guidance.What happens when discomfort shows upTemporary discomfort: the space that breaks the moldThe antidote to discomfort is curiosityAn example of how I leaned into my discomfort todayThe 3 types of information discomfort is trying to communicateResources from this episodeOVERWHELM TO FOCUS - Mindset Class - December 7th - In this class, you'll learn how to simplify your to-do's and bring focus and clarity to your goals and ideas so you know where to focus your time and energy and take grounded, simple steps forward. Find other on-demand classes like this here.You can find the TikTok video I mentioned in this episode where I share the awareness piece I learned from getting curious about my discomfort here.Join The Gutsy Collective Inner Circle - Gain clarity and make gusty moves with the support and energy of like-minded women. Inside the group, you'll find deeper connection, clarity, accountability, tools, and techniques to help you get out of your own way so that you can make shifts and move forward on your goals. I'll see you inside!Connect with LauraAuraFacebook: @thatlauraauraTikTok:  @thatlauraauraInstagram: @thatlauraauraWebsite: LauraAura.comSupport the showTHANK YOU, GUTSY TRIBE!We love, love, love to read your comments, feedback, and reviews. If you haven't yet, drop us one below! Your review might even get highlighted within one of our gutsy love posts or on our website.https://podcasts.apple.com/podcast/the-gutsy-podcast/id1445481970

John Kirby gets angry about the word "genocide" regarding the Israel-Hamas war and states, "This word genocide is getting thrown around in a pretty inappropriate way by lots of different folks. What Hamas wants, make no mistake about it, is genocide." Biden admin officials see proof their strategy is working in the hostage deal.HOSTS: Ana Kasparian (@AnaKasparian)SUBSCRIBE on YOUTUBE: ☞ https://www.youtube.com/user/theyoungturksFACEBOOK: ☞ https://www.facebook.com/theyoungturksTWITTER: ☞ https://www.twitter.com/theyoungturksINSTAGRAM: ☞ https://www.instagram.com/theyoungturksTIKTOK: ☞ https://www.tiktok.com/@theyoungturks

What are the best auction strategies for buyers when the hammer drops?  Why should buyers use “Courageously Uncomfortable” reserve prices?  And who do auctioneers really work for??  Folks, these are just a few of the big questions we're tackling today in an episode that's all about the art of auctioning in Australia.  Here to shed expert intel into this world is Justin Nickerson, Director of Apollo Auctions, the largest auctioneering business in Australasia, and the only Australian to win the Australasian Auctioneer of the Year 3 times in the award's history. Justin is also the 5-time winner of the REIQ Auctioneer of the Year award, again being the only auctioneer in the state to achieve this distinction.  Today, he'll be using his knowledge earned at the coalface of auctions in Queensland (aka. some of the most challenging auctions) to share secret Buyers' strategies that win from bidding quickly to keeping the pressure on to why online bidding might just work for you.  He'll give us a rare look into the Buyers experience of winning auctions, the crucial skills needed for those wanting to become an Auctioneer PLUS his craziest auction which saw 24.8M under the hammer

President and co-CEO of Ariel Investments and chairwoman of Starbucks makes her first appearance on the show to encourage us to be comfortable and relax in our discomfort as she talks about what it means to be color brave.    Source: Color Blind or Color Brave: Mellody Hobson | Embrace Ambition Summit   Connect with Mellody Hobson:    LinkedIn: Mellody Hobson    Instagram: mellodyhobson   Hosted by Malikee Josephs (Pronounced Muh leek Jo seffs)    Give Me A Shout:   Follow Me On Instagram @DepressionDetoxShow.   Email me: mj@depressiondetoxshow.com   Support The Show: Donate  

Our comfort zone can be a deadly place. It's called our comfort zone because you can lay here and not move and not think twice about it. The thing is, everything that you want is sitting outside of that comfortable position that you're in. When you decide to step out of your comfort zone, you evolve into a new person, someone who you've always envisioned yourself becoming. The problem is, that many are afraid to step out of their comfort zone.In this episode, you will be motivated and find the courage to get out of your comfort zone to reach much greater heights.Close Out The Week STRONG!Support the showSchedule Your Free Coaching CallYoutubeAmazon StoreBook & PlannerInstagram

Curious about why airplane seats always seem to be uncomfortable? Dive into our insightful content to learn the intriguing reasons behind this design choice. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode of the Sermon Notes podcast, host Jay Strother is joined by special guest Ken Schafer, the Stewardship Minister at Brentwood Baptist Church. They discuss the importance of giving and stewardship in the Christian faith, highlighting the need to view giving as an essential part of discipleship. Ken shares statistics on giving within the church and emphasizes the spiritual growth that comes from being generous. They also explore practical ways to cultivate a culture of contentment and generosity, as well as how to model giving for the next generation. The episode concludes with a discussion on the upcoming Christmas offering and the opportunity it presents for the church to make a difference in their community.

Ever dreamed of meeting Hulk Hogan? In Clearwater, Florida it's an ordinary every day event and Will plans on making the most of the opportunity. We also take a look back at No Holds Barred and how the powers that be took advantage of their creative control to force in jokes that may or may not have aged well. Was it a good movie? Is Hulk Hogan a good actor? Did Munch shit his pants? go support our friends: The Heel Truth (spotify, apple, amazon and more) Wrestling With The Truth (youtube, spotify, apple and more) Gorilla Brain Wrestling (spotify, apple, amazon and more) https://linktr.ee/Jadedwrasslin --- Send in a voice message: https://podcasters.spotify.com/pod/show/jadedwrasslin/message Support this podcast: https://podcasters.spotify.com/pod/show/jadedwrasslin/support

This week on Back in the Game: A Sports and Mindset Podcast Rob discusses why it's important to be uncomfortable. https://betterinstitute.com/big/ or on Facebook @ https://www.facebook.com/backinthegamebi --- Support this podcast: https://podcasters.spotify.com/pod/show/rob871/support

In this episode, Tudor discusses the challenges Republican candidates face regarding the issue of abortion. She emphasizes the need for a comprehensive plan, rather than simply deflecting attacks. Tudor criticizes the lack of accountability within the pro-life movement and suggests Republicans should focus on alternative solutions to reduce abortions, such as promoting adoption and education campaigns. She also highlights the importance of small wins and cultural change. The Tudor Dixon Podcast is part of the Clay Travis & Buck Sexton Podcast Network - new episodes debut every Monday, Wednesday, & Friday. For more visit TudorDixonPodcast.comSee omnystudio.com/listener for privacy information.

In this episode, Tudor discusses the challenges Republican candidates face regarding the issue of abortion. She emphasizes the need for a comprehensive plan, rather than simply deflecting attacks. Tudor criticizes the lack of accountability within the pro-life movement and suggests Republicans should focus on alternative solutions to reduce abortions, such as promoting adoption and education campaigns. She also highlights the importance of small wins and cultural change. The Tudor Dixon Podcast is part of the Clay Travis & Buck Sexton Podcast Network - new episodes debut every Monday, Wednesday, & Friday. For more visit TudorDixonPodcast.comFollow Clay & Buck on YouTube: https://www.youtube.com/c/clayandbuckSee omnystudio.com/listener for privacy information.

Like it, or not, the biggest fears some of us have is learning about ourselves. --- Support this podcast: https://podcasters.spotify.com/pod/show/neal-bailey-harper/support

This is part 5 in the series “Verily: Courageous Knowing and Living”. How do we become comfortable with the truth once we know it? In this sermon, Dave unpacks this with respect to the text in 1 John.

Unstoppable but Uncomfortable Teacher: Jon Morales, Lead Pastor at Oak Pointe Church Acts 14:8-20 Celebrated as one of history's greatest motivational speakers, the inspiring words of renowned author and orator Zig Ziglar have reached millions. Among dozens of books and countless speeches, perhaps one of Ziglar's most prominent quotes is the oft-repeated, “It's not going to be easy. It's going to be worth it.” Join us this Sunday as our newest message, “Unstoppable but Uncomfortable,” reveals how this familiar platitude is never truer than in the case of the Gospel. With a front-row seat to the challenges faced by the earliest evangelists, we'll consider what it takes to follow in their footsteps.

You're heartbroken. You just got out of a relationship, and now you have to figure out who you are and what you want as this newly single you. But that can be expensive. This week on This is Uncomfortable, one woman's unique way of coping, plus listeners give us a glimpse into their post-breakup splurges.

You're heartbroken. You just got out of a relationship, and now you have to figure out who you are and what you want as this newly single you. But that can be expensive. This week on This is Uncomfortable, one woman's unique way of coping, plus listeners give us a glimpse into their post-breakup splurges.

Jeff and Jami talk about the fallacy that growth only comes through being uncomfortable. In this podcast you will learn when to be uncomfortable and why and also when to be comfortable and why. Live an intentional life, start Streaking. Streaking is the social media app for intentional self-improvement. Download Streaking app and start your own streaks also invite your friends to follow and celebrate your progress! You can learn more about Streaking by buying the book at Amazon, Barnes and Noble, or Indie Books. Keep Streakin'

Whether it is travel off the beaten path, climbing a mountain or volcano or maybe starting a meditation or workout program, doing the things on the border or outside of what makes us comfortable can change everything. Our lives shouldn't be about living for the couch but all about living a life that matters.

Lt. Col. Jess Langerud, '96, on his path to Gustavus and its nursing major, and from there to nursing and medical-related work in both the civilian and military (U.S. Army) sectors, the nature of his work and what he loves about it—including a major project with Poland's military and his newest position as commander of an Army Reserves civil affairs battalion—the ongoing value of his Gustavus education, and his advice for leading a rewarding professional life. 

Part II of the conversation, Dr. Joaquin Wallace dives deeper on how the Generational Wealth Model can change your perception of wealth and money for you and your family. The Generational Wealth Model includes seven stages that are continuous throughout your cycle of life. Be sure to click the links for more info on Dr. Joaquin Wallace Amazon: Welfare to Work: A Practitioner;s Perspective on How to Develop and Implement a Successful Welfare to Work ProgramWebsite: drjwallace.com 

If we want peace in the world, we need to be able to hold it. If our inner world is in conflict - how can we ask for others to be in peace with each other? And are you asking for peace because you can't stand what conflict brings up in you?Uncomfortable questions we get to meet with as we're witnessing violence in the world. This episode shows you how you can meet your inner conflicts so you can truly embody the peace you want in the world.Yes to ceasefire. Yes to peace. Let's do the work.Related episodes to explore:Making suffering your allyHow I got my mind on board with accessing consciousnessYou find show notes in this post on my website

Comedy legend Keith Robinson goes down the memory lane of Jay's early days and his own mistreatment of Bobby.

Shot of the Day, Profile This, TV Time with Ted and Headlines!

E News: Britney Mahomes has been caught talking smack about Taylor Swift, Anne Hathaway was told her career would fall off a cliff, Uncomfortable costumes, and Jason Alexander. Learn more about your ad choices. Visit megaphone.fm/adchoices

Allie Johnson was born with a limb deficiency, and began therapeutic horseback riding at age five. That eventually led to her becoming a part of the equestrian staff at NSCD, a Move United member organization based in Colorado. It was there, she also started to take up ski racing and attended Ski Spectacular in 2018. Just last year, she had the opportunity to represent the US at the Winter Paralympics.

Pastor Tim Gillespie, Crosswalk Redlands

Social norms these days can have us thinking upside down. They did for me, and for my wife.  We struggled to be proud of things we are proud of. We struggled to be happy with the reality we worked so hrd to create. And we felt guilty for accomplishing.  Why? And what are we doing about it? Listen in. Are you curious about working with us as a one-on-one client? You can book a discovery call to learn more and see if you're a fit for RX coaching.https://calendly.com/active-life-rx/rx-coaching-discovery-call-45-mins Are you a professional who wants help getting your clients out of pain while building a coaching business? You can book a discovery call to learn more about the Active Life Professional (AL-P) coursework and see if you're a good fit.https://calendly.com/active-life-alp/al-p-discovery-call Are you a gym owner who wants help building your dream business? You can book a discovery call to learn more about the Pro Path mentorship and coursework and see if you're a good fit.https://calendly.com/active-life-pro-path/pro-path-discovery-call

God's wrath and judgement is a topic many Christians steer clear from, especially when they're sharing the gospel with unbelievers. But what if God's wrath actually proves his love? In today's episode, Keith turns to Revelation 16 to share six important facts about God's wrath. Your support makes TMBT possible. Ten Minute Bible Talks is a crowd-funded project. Join the TMBTeam to reach more people with the Bible. Give now. Join the TMBT community in reading the entire New Testament in one year. Get your FREE reading plan here. Like this content? Make sure to leave us a rating and share it with others, so others can find it too. Use #asktmbt to connect with us, ask questions, and suggest topics. We'd love to hear from you! To learn more, visit our website and follow us on Instagram, Facebook, and Twitter @TenMinuteBibleTalks. Don't forget to subscribe to the TMBT Newsletter here. Passages: Revelation 16

The call of every Christian is to come & die that they may live in Christ. It's time to get uncomfortable for Christ!

Request A Customized Workshop For Your Company: https://www.americannegotiationinstitute.com/services/workshops/ In this episode, Vickie Pynchon, Negotiation Consultant and Author, discusses overcoming fear and doubt. She Negotiates https://www.shenegotiates.com/ The Grownups' ABCs of Conflict Resolution https://www.amazon.com/Grownups-ABCs-Conflict-Resolution/dp/0615831729 Success as a Mediator for Dummies https://www.amazon.com/Success-Mediator-Dummies-Victoria-Pynchon/dp/1118078624 Follow Vickie on LinkedIn https://www.linkedin.com/in/victoriapynchon/ Contact ANI Request A Customized Workshop For Your Company: https://www.americannegotiationinstitute.com/services/workshops/ Follow Kwame Christian on LinkedIn: https://www.linkedin.com/in/kwamechristian/ The Ultimate Negotiation Guide: https://www.americannegotiationinstitute.com/guides/ultimate-negotiation-guide/ Click here to buy your copy of How To Have Difficult Conversations About Race!: https://www.amazon.com/Have-Difficult-Conversations-About-Race/dp/1637741308/ref=pd_%5B%E2%80%A6%5Df0bc9774-7975-448b-bde1-094cab455adb&pd_rd_i=1637741308&psc=1 Click here to buy your copy of Finding Confidence in Conflict: How to Negotiate Anything and Live Your Best Life!: https://www.amazon.com/Finding-Confidence-Conflict-Negotiate-Anything/dp/0578413736/ref=sr_1_1?crid=2PSW69L6ABTK&keywords=finding+confidence+in+conflict&qid=1667317257&qu=eyJxc2MiOiIwLjQyIiwicXNhIjoiMC4xNCIsInFzcCI6IjAuMjMifQ%3D%3D&sprefix=finding+confidence+in+conflic%2Caps%2C69&sr=8-1

With Veterans Day tomorrow, we chatted with the Commissioner for the Minnesota Department of Veteran Affairs Brad Lindsay on the weekend's festivities for Veterans Day. We also asked him about a recent poll where some found it to be uncomfortable to say “thank you for your service” - we get his thoughts on that as well.

 It is Michigan week and All signs point to making Michigan uncomfortable. Listen as Coach James Franklin College Football Hall Of Famer and Penn State Legend sit down to discuss how Michigan looks on film and paper. Michigan will finally be tested and defensively Penn State will be ready. Plus, Coach Franklin names the most influential person in his life, and they praise ST1X C1TY's very own Abdul Carter on his newest accolade. #upongame #fsrweekendsSee omnystudio.com/listener for privacy information.

This week bring a topic related to television broadcasts and how easy it used to be to hijack the airwaves. As we discuss both Captain Midnight and the Max Headroom incident we learn how small laws in our government can have larger repercussions. Perhaps don't put on a fake mask and get spanked on live television. Or at least if you have to make sure it is in protest to capitalism. Thanks for listening and remember to like, rate, review, and email us at: cultscryptidsconspiracies@gmail.com or tweet us at @C3Podcast. Also check out our Patreon: www.patreon.com/cultscryptidsconspiracies. Thank you to T.J. Shirley for our theme.This show is part of the Spreaker Prime Network, if you are interested in advertising on this podcast, contact us at https://www.spreaker.com/show/4145155/advertisement

We're Back!! From Europe...and it was all fairy tales and unicorns right?? Wrong... We experienced so much discomfort on this trip and realize that God was on ALL of it. How do you respond when all of your comfort is being threatened? What do you do when you realize your life has become complacent in different areas? Are we made for comfort or something else? In this episode, we share stories from our trip to europe and how God did a big thing in our hearts as a result. To find out more about our programs, go to www.aliveandfreeconsulting.com   Highlights: (02:53 - 04:34) The Value of Discomfort and Growth (102 Seconds) (06:31 - 07:58) Trusting God's Guidance for Adventure (88 Seconds) (12:05 - 13:49) Adjusting to Uncomfortable Circumstances in Europe (103 Seconds) (19:22 - 20:46) Finding Hope in Big Emotions (84 Seconds) (23:39 - 25:28) Transformative Journey of Surrender (109 Seconds)

 It is Michigan week and All signs point to making Michigan uncomfortable. Listen as Coach James Franklin College Football Hall Of Famer and Penn State Legend sit down to discuss how Michigan looks on film and paper. Michigan will finally be tested and defensively Penn State will be ready. Plus, Coach Franklin names the most influential person in his life, and they praise ST1X C1TY's very own Abdul Carter on his newest accolade. #upongame #fsrweekendsSee omnystudio.com/listener for privacy information.

November is No Porn November. It's a challenge. I used porn 30 years ago; never again after something I discovered. It's been a blessing. If you don't use porn, you know someone who does. We need to go through some of the facts about this. We start with a known liar, the CEO of Target, whose company is selling clothes that are the result of a porn-soaked culture. On CNBC, Brian Cornell lied about the marketing Target has done to target children with gender ideology and satanic themes. Why does his lie matter so much in relation to porn? I will explain that because there is a direct correlation. We also hear part of an interview from a brave young woman on Fight The New Drug's podcast where she shares her experience of being raped and exploited for a porn website.What does God's Word say? Genesis 2:2424 That is why a man leaves his father and mother and is united to his wife, and they become one flesh.Ephesians 5:33 But among you there must not be even a hint of sexual immorality, or of any kind of impurity, or of greed, because these are improper for God's holy people.Hebrews 13:44 Marriage should be honored by all, and the marriage bed kept pure, for God will judge the adulterer and all the sexually immoral.1 Corinthians 6:99 Or do you not know that wrongdoers will not inherit the kingdom of God? Do not be deceived: Neither the sexually immoral nor idolaters nor adulterers nor men who have sex with men1 Corinthians 6:1818 Flee from sexual immorality. All other sins a person commits are outside the body, but whoever sins sexually, sins against their own body.Episode 1,204 Links:CNBC's @BeckyQuick pressed @Target's CEO, Brian Cornell, on the backlash the company received for selling "pride merchandise" targeting children: He responded by denying it, saying all the allegations made against his company were lies.No Porn November Challenge: Could You Give Up Porn for 30 Days? Have you tried giving up porn for a month? Not for your partner, not as a joke, but really try it for yourself and see what happens.Alabama preacher F.L. ‘Bubba' Copeland kills himself after being outed as so-called ‘transgender curvy girl'I was sex trafficked by GirlsDoPorn, Pt.1 || Consider Before Consuming Podcast; In this exclusive interview, Jane Doe tells the story of how she was sex trafficked by GirlsDoPorn, and how she's found healing since she was exploited15 fast facts about porn and violenceTarget CEO accused of telling ‘flat-out lies' about Pride merchandise backlash by Consumers' Research leader; 'Consumers remember what Target did to target children,' Will Hild said"We've been celebrating heritage moments like Pride for over a decade now. We've never seen that kind of response," says $TGT CEO Brian Cornell. "I knew personally this was not going to be well received. But we had to prioritize the safety of the team."'Satanist' designer says Target set 'dangerous precedent' by pulling products; Designer Erik Carnell has said Satan ‘respects pronouns'These are some of the strange objects that get stuck in people's bodies, according to CDC dataForeign objects lodged in the human body can cause ‘serious injury,' Dr. Marc Siegel warnsAfter Death https://angel.com/todd See a never-before-seen glimpse into what the next life could entail in After Death in theaters now. Rated PG-13 Alan's Soaps https://alanssoaps.com/TODD Use coupon code ‘TODD' to save an additional 10% off the bundle price. BiOptimizers https://bioptimizers.com/todd Use promo code TODD for 10% off your order plus up to $100 of free product with purchase. Bonefrog https://bonefrogcoffee.com/todd Enter promo code TODD at checkout to receive 10% off your first purchase and save 15% on subscriptions.. Bulwark Capital https://KnowYourRiskRadio.com Get your FREE copy of Common Cents Investing at Know Your Risk Radio.com or call 866-779-RISK. HumanN Super Beets https://getsuperbeets.com Use promo code TODD for a free 30-day supply of Superbeets Heart Chews and 15% off your first order. SOTA Weight Loss https://sotaweightloss.com SOTA Weight Loss is, say it with me now, STATE OF THE ART!

What do you do that makes people uncomfortable?! "I hug people I don't know and apparently that makes other uncomfortable." "I ALWAYS say the weird thing in the conversation. The things that make people pause. Very Pidge-like." "I make awkward jokes about my dead parents. Humor is how I cope!" Learn more about your ad choices. Visit megaphone.fm/adchoices

After Death https://angel.com/todd See a never-before-seen glimpse into what the next life could entail in After Death in theaters now. Rated PG-13 Alan's Soaps https://alanssoaps.com/TODD Use coupon code ‘TODD' to save an additional 10% off the bundle price. BiOptimizers https://bioptimizers.com/todd Use promo code TODD for 10% off your order plus up to $100 of free product with purchase. Bonefrog https://bonefrogcoffee.com/todd Enter promo code TODD at checkout to receive 10% off your first purchase and save 15% on subscriptions.. Bulwark Capital https://KnowYourRiskRadio.com Get your FREE copy of Common Cents Investing at Know Your Risk Radio.com or call 866-779-RISK. HumanN Super Beets https://getsuperbeets.com Use promo code TODD for a free 30-day supply of Superbeets Heart Chews and 15% off your first order. SOTA Weight Loss https://sotaweightloss.com SOTA Weight Loss is, say it with me now, STATE OF THE ART!

If you want to know how to be uncomfortable without making it worse, you're in the right place. Today, we're talking all about being uncomfortable and learning how to be uncomfortable in the most skillful, compassionate, respectful, and effective way. This applies to any type of discomfort, whether it be your thoughts, your feelings, any physical sensations, or the pain that you're feeling. Anything that you're experiencing as discomfort, we're here to talk about it today. Let's do it.  Welcome back, everybody. For those of you who are new, welcome. My name is Kimberley Quinlan. I'm a marriage and family therapist in the state of California. I'm an anxiety specialist, and I love to talk about being uncomfortable. It's true, I don't like being uncomfortable, but I love to talk about being uncomfortable, and I love talking about skillful ways to manage that.  WHAT IS DISCOMFORT, REALLY?  Now, before we get started, let's first talk about what we mean by being uncomfortable. There are different forms of discomfort. One may be feelings or emotions that you're having—shame, guilt, anxiety, sadness, anger. Whatever it is that you experience as a feeling can be interpreted and experienced as uncomfortable.  Another one is sensations. Physical sensations of anxiety, physical sensations of shame, and physical sensations of physical pain. I myself have a chronic illness. Physical sensations can be a great deal of discomfort for us as human beings. We're also talking about that as well.  We're also talking about intrusive thoughts, because thoughts can be uncomfortable too. We can have some pretty horrific, scary, mean, and demanding thoughts, and these thoughts can create a lot of discomfort within us.  What we want to do here is we want to first acknowledge that discomfort is a normal, natural part of life. It truly is. I know on social media, and I know in life, on TV, and in movies, it's painted that there are a certain amount of things you can do, and if you were to attain those, well, then you would have a lot less discomfort. But as someone who is a therapist who has treated the widest range of people, I've learned that even when they reach fame, a lot of money, or a degree of success, we can see that they have some improved wellness. They do have some decrease in discomfort, but over time, they're still going to have uncomfortable thoughts. Sometimes having those things creates more uncomfortable thoughts. They're still going to have physical pain, and they're still going to have emotions that cause them pain, particularly when they're not skillful.  What I've really learned as a human being as well is we can have a list of all the things that we think we need in these circumstances to be happy. But if our thoughts and our feelings and our reactions to them aren't skillful, compassionate, wise, and respectful, we often create more suffering, and we're right back where we started.  Now, I don't want it to be all doom and gloom, because the truth is, I'm bringing you some solutions here today—things that you can apply right away and put into practice, hopefully, as soon as you've listened to this podcast. Let's get to it.  WHAT MAKES DISCOMFORT WORSE?  First, I'm wondering whether we can first discuss what it means to make it worse because a lot of you go, “What? Make it worse? Are you telling me I'm to blame?” And that's not what I'm doing here. But I do think that we can do some kind of inquiry, nonjudgmental inquiry into how we respond to our suffering.  LIFE IS 50/50 Think of it this way: I am a huge proponent of some Buddhist philosophy here, which is that suffering is a part of life. Discomfort is a part of life. I believe that life is 50/50. There is 50% wonderful, but you're still going to have 50% hard. Sometimes that percentage will be different, but I think it creates a lot of acceptance when we can come to the fact that there's going to be good seasons, but there's also going to be some really hard seasons in our lives. It doesn't have to be that it's 50/50 all the time. Sometimes you might be in a really wonderful season. Maybe you're in a really tough season right now. I'm guessing that's the case because you're listening to this episode. I recently went through a really tough season, which inspired me to make this episode for you. But in life, there is suffering. But what we know about that is how we respond to that suffering can actually determine whether we create more and more suffering.  WE RESIST IT One way that we make it worse is, when we are experiencing discomfort, we resist it. We try to get rid of it. We clench up around it. We try to push it away. What often happens there is, what you resist persists. That's a common saying we use in psychotherapy. Another thing to consider here is, the more you try to push it down, the more it's going to bubble up anyway, but in ways that make you feel completely out of control, completely lost in this experience, and maybe overwhelmed with this experience. Another thing is, the more you resist it, the more you're feeding your brain a story that it's important and scary, which often means that it's going to send out more anxiety hormones when you have that situation come up again. That's one way we make it worse.  WE JUDGE IT  Another way we make it worse is, we judge it. When we have discomfort, we judge it by going, “This is wrong. This is bad. You're a bad person for having this discomfort. What's wrong with you for having this discomfort? It shouldn't be here.”  WE THROW “TANTRUMS”  I've done a whole episode about this, and this is something that is my toxic trait, which is I go into this emotional tantrum in my head where I'm like, “This is bad. This is wrong. It shouldn't be happening. It shouldn't be this way. It should be this other way. It's not fair. I can't believe it's this way.” I totally can catch myself going down a rabbit hole of judging the situation, the circumstance, and myself and my discomfort, which only creates more discomfort for myself.  WE RUMINATE Another way we make things worse is rumination, which is similar to what I was just talking about. But rumination is, we try and solve things, we loop on them. Again, it could be a looping on, “Why is this happening? It shouldn't be happening,” like I just explained. Or maybe it's trying to figure it out. Often, we ruminate on things that actually don't have a solution in the long run anyway.  Maybe you have chronic pain. Let's say you do, and you're ruminating, “What could it be? Why is it there?” I mean, the truth is, we don't usually have a medical degree. Our rumination, it might feel productive, but we don't actually have the details to know the answer.  Let's say something went wrong at work and you made a big mistake, and we ruminate about what we did, how bad it was, and how humiliating it was. But in that situation, we're trying to solve something that's already happened that we have no control over anymore.  For people who have anxiety, maybe they're trying to ruminate, trying to solve whether bad things will happen in the future, but we all know we can't solve what's going to happen in the future. That's a dead end. That's a dead-end road, and it again creates more suffering on our part. WE PUNISH OURSELVES  The next piece here is, we punish ourselves. We punish ourselves for having discomfort. We might withhold pleasure. We might treat ourselves poorly. We might not show up in ways that really honor our mental health and our self-care because we've made a mistake, we are going through a hard time, or we're having this uncomfortable experience. These things, while in the moment they feel warranted and they feel productive and effective, they're actually not. All they're doing is adding to the suffering you're already experiencing.  For those of you who say, “Yeah, no, but I deserve to suffer more,” that's actually not true either. We have to really catch that because punishing someone with this sort of very corporal punishment kind of method—or we need to beat you up—actually, we've got so much research to show it doesn't make you better. It doesn't prevent uncomfortable things from happening. It doesn't make it so that you don't make a mistake. You're a human being. We're all struggling. We're all doing the best we can, and we're not going to do it perfectly.  HOW TO BE UNCOMFORTABLE, EFFECTIVELY & COMPASSIONATELY What can you do differently? Let's now talk about how we can be uncomfortable in an effective, productive,  compassionate, and respectful way. For me, one of the first things that helps me is to really double down on my mindfulness practice. Sometimes the best thing you can do with mindfulness is to become aware that you're engaging in these behaviors, to catch them, and to label them when you are. It might be as simple as labeling it as “I'm in resistance.” You might just say ‘resistance' or ‘rumination.' You're bringing to your mind and you're bringing to your attention that you're engaging in something that you've identified as not helpful. That in and of itself can be so helpful. Now, for those of you who are new to me, I have two episodes that I've done on this type of situation in the past. Number one was Episode 188, where I talked about how to tolerate uncomfortable sensations specifically. The other one is Episode 113, which is where we talk about specifically how to manage intrusive thoughts. You can go on there after you've listened to this, but stay with me here because I'm going to give you a little step-by-step process.  MINDFULESS Number one, with mindfulness, we're going to identify and become aware that we're in resistance, that we're ruminating, that we're beating ourselves up, and we're also going to practice non-judgment as best as we can. Think of this like a muscle in your brain. You're going to practice strengthening that muscle. But once we are aware of it and once we've acknowledged that we're judging, we're then going to be aware of or bring our attention to where we are in resistance to allowing it to be there because that's ultimately a part of our work.  Discomfort rises and falls so much faster when you do nothing about it. What I want to offer you is, the solution, in some way, can be quite simple, which is to do nothing about the discomfort except love it. Be careful and gentle with yourself. Do nothing at all about trying to make it go away. Do nothing at all about punishing yourself.  NON-JUDGMENT The non-judgment piece is where we allow it to be there without making a meaning about it. Here's an example. You've had an intrusive thought that was really, really scary, and you wish you didn't have it. You actually are concerned about it. It alarmed you. What you can do is, in that moment, acknowledge that thoughts are thoughts. They're not facts. They don't mean anything. They're just sentences that our brains come up with. What we often do is, when we have it, we think, “What does that mean about me? Why am I having this thought? Why am I having this sensation? Why am I having this anxiety? Why am I having this anger? Why am I having this shame? Why am I anxious in this social situation? Why is this hard?” NOT OVER-IDENTIFYING What we want to come back to is not making meaning of it, not over-identifying with it and just acknowledging that this is a normal part of human life. This is a normal part of being a human. We all have intrusive thoughts. We all have strong emotions, some more than others. But if you're someone who has strong emotions more than you maybe think others are, there's a couple of things I want you to remember. Number one, we actually don't know how other people are doing, so you can't actually say that they're not having these emotions. Maybe they are.  Often, people will say to me, “You always seem so calm.” I'm like, “Oh, you have no idea.” Like, yeah, I am calm in many situations, but it doesn't mean I don't have anxiety about certain things or big, big, big emotions about certain things. You just don't see it. You don't see it on the camera; you don't see it in the podcast. You don't see it in my daily life. It's at home in my mind when I'm experiencing it as I'm regulating. But we want to work at not over-identifying with “What does it mean about me” and that “I'm bad for having these experiences.” One thing you must take away, and I say it quite often, is there is no thought, feeling, sensation, urge, or image that makes you bad. The meditation vault, which we just launched, is an online vault, a collection of meditations for people with sticky thoughts, intrusive thoughts, anxiety, and so forth. They're very, very specific in almost every single one. I work at getting them to not overidentify with the experience they're having.  Oh, you're having an intrusive thought. Let's not make meaning of what that means about you.  Oh, you're having shame. Your shame is telling you that you're bad. Let's not agree with it. Let's acknowledge that it is a thought and a feeling, but it's not a fact about you.  You've made a mistake; you failed. Okay, we can acknowledge that, but that doesn't make you a failure. We want to catch over-identifying with what our discomfort is experiencing and how we're experiencing that discomfort. The over-identification, the labeling, and the making meaning often is what contribute to us feeling double the discomfort.  MAKE SPACE FOR THE DISCOMFORT The next thing you want to do is make space for the discomfort. My clients roll their eyes because they know I'm going to say it. I'm going to say, “Why can't we make some space for this emotion,” or “Would you be willing to make some space for this emotion as it rises and falls?” If we make space for it to be here while we go about our day, while you interact with your child or your loved one, or your client, or your employer or your employee—if we can just make space for it to be there, nonjudgmentally, it tends to be less loud.  BE WILLING TO BE UNCOMFORTABLE The whole point of the work that I do here with my patients and with you is to nurture a sense of you having any emotion, any feeling, or any discomfort in a safe way, in a way where you make space for it. I often will say, we want to work towards you being able to have any thought, feeling, sensation, urge, or image so that you know that there's nothing you can't handle. If you're really willing to feel it all, if you're really willing and have practiced giving yourself permission to feel all the discomfort, there's very little that can be painful for you. There's very little that can stump you. There's very little that can hold you back.  Often, when people ask me, “How do you do what you do? You spend all day with clients who are suffering, and you're in the suffering with them. And then you get online and do these videos, or you do social media. How do you do all that?” The only reason, there's nothing special about me, truly. The only thing about me is I'm willing to feel a lot of discomfort. I really am. The more I practice having it, the more I feel empowered that I can handle anything.  Confidence to do things isn't something you just learn and have; you get it by feeling feelings. Having them willingly and making space for them—truly, this is the work. If there's really anything I've learned, it's that—we have to be better at making space and feeling our feelings and having the discomfort and saying, “Great, this is a wonderful opportunity for me to practice being uncomfortable.” If something gets thrown out of whack this week for you, I urge you to say, “Okay, good. This is another great opportunity for me to practice being uncomfortable. Where do I notice my resistance to being uncomfortable? Where do I notice the judgment? Where do I notice that I overidentify with it? Where do I notice that I'm punishing myself for it?” Okay, good. Now that we know, we're aware, and we're non-judgmental, let's use this as an opportunity to be able to feel any experience that comes up. Things get a whole lot less scary if you've already practiced feeling your feelings.  FEEL YOUR FEELINGS I actually did a whole podcast on that as well. It's Episode 65, where I talk about how your feelings are meant for feelings. That's another resource if you want to jump into that kind of topic as well. But then once you've done all that—we've done this zooming in and now we zoom out—then you move on with your day. You don't just sit there and feel your feelings and sit on the couch and stare at the floor going, “I'm feeling my feelings. I'm feeling my feelings. Here they are.” That's fine if that's what you feel right about. But ideally, you would take the feelings with you and go mow the lawn or do the things you love or do the things that you need to get done today, your chores or whatever that might be.  But take this practice with you, because if you can get good at feeling discomfort, then you can marry that skill. It's a skill. It's not something that you were born with; it's something that you can learn to do. But once you get good at that, then you can marry it with, “Now I'm going to go live my life while I use that skill.” And then you 10x your life, truly, 10x your ability. You're still going to be uncomfortable. You're still going to have hard days. You're still going to have some discomfort, but your experience of it will not be one of, “Oh no, geez, I hope it goes away. I hope it's not strong today. I hope it doesn't stay all day because it really messes me up.” It won't be like that. You'll be like, “It doesn't matter. I know it's here, and I'm going to be here with it, and I'm going to make space for it. I'm going to be kind. I'm going to be non-judgmental about it. But it can come. I've done it as much.” One thing I did learn, and I'll use this as an example, is I used to have the most excruciating sleep anxiety. I used to worry about not sleeping. Because if I didn't sleep, I'd have massive anxiety. The next day, I'd be teary. I just couldn't function well. As I got pregnant and went to have my first child, I was so worried about how my mental health would go.  Don't get me wrong; not having sleep did impact my mental health for sure. But getting less sleep and having to get up and take care of a baby, and then having to get up and go to work once I'm done with maternity leave, and learning that I can actually get through a day, using my skills, seeing my patients, and managing my emotions, a lot of my sleep anxiety went away because all I could think of was that I've done worse. I've literally gone a night where I slept for 25 minutes and I still was able to cope. Even if I can't fall asleep tonight, I know I can handle it. That empowerment is gold. That change in perspective. That attitude shift about discomfort is a game changer.  Now, of course, you know what I'm going to say. This has to be done with an immense degree of compassion. This has to be done in small, baby steps. I'm not here to tell you to throw yourself into 10 out of 10 discomfort, but if you have to, I still trust and believe wholeheartedly that you can still handle it. I always say to my patients, no one has ever died from discomfort itself. It won't kill you. It's just going to be really hard. We can practice holding ourselves kindly as best as we can as we ride that wave. That's the work.  A RECAP: BRING ON THE DISCOMFORT To recap, what makes it worse? Discomfort and uncomfortability get worse when we do anything to try and make it go away. We won't resist it with this urgency to get it go away. But the solution is acceptance, willingness, non-judgment, compassion, making space for it, and then engaging with your life. Again, I'll say it again. The solution is accepting the discomfort. Willingness is the willingness to be uncomfortable. The non-judgment of being uncomfortable. It's neither good nor bad; it's neutral. It is still uncomfortable, but it doesn't mean you are bad or it's bad. We're going to be self-compassionate as we feel this uncomfortable feeling. And then we're going to keep making space and moving back into our lives, doing maybe baby steps at a time. Even if you do this for 10 seconds, I applaud you. Let's celebrate you. If you do it for 30 seconds and you're able to do that multiple times a day, you are on the right track. If you can be uncomfortable for three minutes at a time, you're basically winning at life. I want to encourage you, this is huge.  Sometimes, when things are really hard at the Quinlan household and I want to scream, yell, or totally do something that I know I will regret, stopping and saying, “Okay, this is discomfort. Can you stay with it? Can you make space for this for three minutes or 30 seconds,” has given me an opportunity to not say things I don't mean, to not react in ways that will end up causing me more suffering that keep me in line with my values. This ability to be uncomfortable has saved me from making some big mistakes in my life. Not all of them. I've still made mistakes, of course, but relationally, huge mistakes I could have made had I not slowed down and made a little space for the fact that I'm angry. “Okay, I'm going to make space for this anger,” or that I'm hurt, or that I'm really anxious. There's been times where I've wanted to run away from my anxiety, but my ability to, for 30 seconds at a time or 10 minutes at a time, make space for the anxiety, not judge it, allow it, and bring it on has meant that I've been able to face some really scary things, and that's what I want for you. That's how you're uncomfortable. Is it easy? No way is not easy. Is it doable? Absolutely. I want to remind you, this is a practice in which you can grow. Before you know it, there will be these moments of empowerment that will shock you, and you can't believe that you've made these changes out of nowhere. I fully and wholeheartedly believe that. I've heard it from so many patients and so many students. A lot of you have also shared how helpful it's been. That is why I say it's a beautiful day to do hard things, because when we do hard things in a very skilled way, they actually make us feel really empowered, and we have a sense of “I can handle things now.” All right. It's a beautiful day to do hard things. Again, please go to CBT School if you're interested in any of our online courses. They talk about all these kinds of things. We have courses for OCD, anxiety, depression, BFRBs, meditation, mindfulness, time management—the whole deal. My hope is that this type of message can be taken in any area of your life, and hopefully, it makes it so much better.  Have a great day.