FREE Masterclass: 3 Sneaky Mistakes that Kill Productivity & Tank Profits - https://www.marieforleo.com/freeclass Have you ever tried EFT tapping for anxiety? Nick Ortner of The Tapping Solution shares a simple, introductory, three-minute EFT tapping technique you can do anywhere to instantly reduce stress and even stop a panic attack. Follow along with these steps: 1. Close your eyes, and tune into your breath. 2. Start tapping on the side of one hand (the “karate-chop point”) with four fingers of the other hand. 3. Tap through face points, including the edge of the eyebrow, temples, cheekbones, upper lip, chin, collarbone, under the arm, and top of the head. 4. Close your eyes, and return to your breath. Watch the video to get all the visuals, plus Nick’s messages you can repeat to yourself while tapping to release stress and anxiety. #MarieTVClips​ #EFT​ #NickOrtner #Tapping Watch the full interview with Nick here: https://youtu.be/v__Z7c6WC0A​ C'mon over to https://www.marieforleo.com/2020/04/nick-ortner-tapping/ or more discussion about this episode. Subscribe to MarieTV: https://www.youtube.com/user/marieforleo Become an MF Insider: https://www.marieforleo.com/subscribe/ How to Use EFT for Stress Relief w/ Nick Ortner of The Tapping Solution: https://youtu.be/v__Z7c6WC0A​ Nick Ornter: What is Tapping?: https://youtu.be/rIETjFPt77k Playlist: Manage Your Stress: https://youtube.com/playlist?list=PLAxUz0wM51b_YCjbj6iR4GV5TToNWEXjj MARIE ON SOCIAL Facebook: http://www.Facebook.com/marieforleo Twitter: http://www.twitter.com/marieforleo Instagram: http://www.instagram.com/marieforleo My YouTube channel: http://www.youtube.com/marieforleo

This PMR (progressive muscle relaxation) technique will help you release tension, relieve anxiety, manage panic attacks, or insomnia. It is good for everyone, all ages, even kids. PMR (progressive muscle relaxation) is a well researched relaxation technique that is often used and prescribed as a medical treatment for insomnia, anxiety, headaches, stress relief, panic attacks, along with many many other health benefits. Simply google it and you will find lots of info online. PMR (progressive muscle relaxation ) is a wonderful relaxation technique that helps induce a deep state of muscle relaxation. Physical relaxation leads to mental relaxation and mental calmness. PMR is known to be very effective in helping reduce anxiety, stress, muscle tension and it is wonderful in the management of insomnia. CAUTION: Please avoid doing this audio if you have hypertension. Be very careful with the amount of tension you apply to any areas that are sensitive to injury or pain like the neck, shoulders, and back. Please listen to the instructions carefully at the beginning of the audio if this is your first time trying PMR. This relaxation technique involves actively tensing various muscle groups. Please use less tension over any area of your body that is sensitive to pain and injury. Please note that vulnerable areas like the jaw, neck or back can be easily injured if too strong of a contraction is applied. Attributions Background music "Adrift" by Christopher Lloyd Clarke https://enlightenedaudio.com Thumbnail and video visuals https://www.pixabay.com Want more Progressive Muscle Relaxation? Check out these other PMR videos available on this channel: https://youtu.be/_V2Dw4wTBqQ https://youtu.be/B3anDh-jxw4 https://youtu.be/AJAyxihadh4 https://youtu.be/y1TOqzOWV3M https://youtu.be/JnU08CtabbE https://youtu.be/ER39PNHDXxY SAFETY DISCLAIMER: The content on this video is for entertainment purposes only. Nothing herein is intended to diagnose, treat, cure, or prevent any mental and physical disease. This video is not meant to be a replacement for medical, psychological or professional counselling. Please do not listen to this recording while driving or operating any machinery. Only listen when you can relax safely. ________________________________________________________________________________________ SUPPORT THE CHANNEL https://patreon.com/relaxforawhile https://paypal.me/relaxforawhile LISTEN TO MY BEDTIME STORIES ON SPOTIFY https://open.spotify.com/show/46K82GG... LISTEN TO MY BEDTIME STORIES ON APPLE PODCASTS https://podcasts.apple.com/ca/podcast... PODCAST WEBSITES https://bedtimestoriesforsleep.com https://driftoffbedtimestoriesforslee... CHANNEL WEBSITE https://relaxforawhile.com CONNECT https://facebook.com/relaxforawhile CONTENT FOUND ON THIS CHANNEL All bedtime stories reside in the public domain. Sleep Hypnosis, ASMR & relaxation videos are original content by Joanne D'Amico Narrated, produced & recorded by Joanne D'Amico Edited and produced in Adobe Audition and Wondershare Filmora **Any background music and visuals are legally licensed (original and/or adapted) from https://www.pond5.com/ https://www.storyblocks.com/ https://enlightenedaudio.com/ https://www.audiojungle.net https://www.pixabay.com/ https://stock.adobe.com/ca/ https://www.picmonkey.com YouTube audio library EQUIPMENT USED Shure sm7B microphone Rodcaster Pro Sony Camera ZV-1 ___________________________________________________________________________________ #bedtimestory #sleephypnosis #relaxforawhile

In stressful times you can use the power of your breath to help calm feelings of stress or anxiety. Box breathing is a simple relaxation technique that can help you ‘reset your breath’ and return it to its normal rhythm. This video demonstrates box breathing and highlights its benefits. In short, it involves: - Imagining breathing around a box - Inhaling as you visualize going up one side of the box, pausing and then exhaling as you picture going down the other side of the box. In moments of stress and anxiety, box breathing is an easy way to slow down and help calm your body and mind. Many thanks to Dr. Joanna Mansfield, psychiatrist at Sunnybrook’s Women’s Mood and Anxiety Clinic, and Cognitive Behavioural Therapy Clinic for her expertise and voicing this box breathing video. Video produced by Brent Creelman and Jennifer Palisoc in Communications & Stakeholder Relations at Sunnybrook. For more mental health resources, visit: http://sunnybrook.ca/Psychiatry If you need help in an emergency, please call 911 or visit your local emergency department. If you feel like you're in a crisis or need somebody to talk to, please know that help is available. Find a local crisis resource: http://sunnybrook.ca/GetHelp

The 5 Love Languages: The Secret to Love that Lasts by Dr. Gary Chapman. Have you ever been in one of those relationships where you think you're doing everything you can to please your partner, but they're still feeling frustrated and unloved? I mean you're giving them compliments, you work hard all day to bring home the bacon and pay the bills, you give them gifts, and you even do some chores around the house, but they're still feeling unloved...i mean, what more do they want! it's incredibly annoying and disappointing, right? Well, the reason why they aren't feeling loved, in short, is that you're not speaking their love language! The premise of the book is that people don't give and receive love in the same way. Most of us think that the way we want to be loved is how others want to be loved as well, but this is not the case! There are in fact 5 love languages... This is huge because if you're not speaking the same language as your significant other, then you could be missing the mark completely and not even know it..... it's basically the equivalent of a British guy trying to talk to a Chinese guy .. it's not going to go well because they're simply not going to understand each other. If you are going to have a strong relationship, you have to know how you and your partner both give and receive love. The 5 love languages are: words of affirmation, quality time, receiving gifts, acts of service, and physical touch. Link to the 5 love languages article: https://wisdom-for-life.com/5-love-languages-simplified/ Quiz: http://www.5lovelanguages.com/

This meditation encourages a calm awareness of the breath, and also a gentle detachment from the habits of rumination (ie. over-thinking). This session is useful for alleviating symptoms of anxiety, OCD, and depression. Download this track: https://michael-sealey.dpdcart.com/cart/add?product_id=112597&method_id=118958 My iTunes: ► https://itunes.apple.com/au/artist/michael-sealey/id921827456 My Depression & Anxiety Recovery Pack 5 x MP3 Digital Audio Collection here: ► https://michael-sealey.dpdcart.com/cart/add?product_id=121819&method_id=129715 Subscribe for more positive meditation: http://www.youtube.com/subscription_center?add_user=MichaelSealey Popular Playlists: 7 Day Self Hypnosis Personal Transformation Challenge: https://www.youtube.com/playlist?list=PLO9OtUmChpP_G2Tu_XPdT3I7M_My4HEI2 Hypnosis for Confidence & Self Esteem: https://www.youtube.com/playlist?list=PLO9OtUmChpP8PUMtzlu4P6br5Rzb2hx79 Welcome to this guided meditation which is designed to train your mind for calm detachment from any unwanted patterns of over-thinking. By practicing these mindful techniques of conscious observation and self acceptance, you will find you are more able to quieten and relax an overly active mind -- and also naturally increase your body's healthy energy, to become a more self assured person in the present moment. This meditation experience may be repeated as often as you choose to reinforce your positive intentions. By your own inner direction may you continue to find your greatest waking potential. This session is suitable and recommended for repeated listening, and regular listening will help compound positive suggestions and / or your own positive results. The end of this session will provide options for either drifting into a sound night's sleep, or for returning to your fully conscious, awake and alert, positive mind state. Do not listen to this recording whilst driving or operating machinery. This recording is in no way a replacement for any prescribed medication; nor is it intended to contraindicate or supersede any medically diagnosed conditions. Please always consult your health care professional for your best advice in all medical issues. All hypnosis is self hypnosis. The power for positive change resides within your own mind. If you choose to accept the suggestions presented in this session, you can rest comfortably knowing that you are the one safely in control of your own positive experience. This channel uses positive voice suggestions, often accompanied with calm images, background sounds and meditation music, to allow you your very best state of relaxation, inner change, to remove negative blocks, and to create self guided healing therapy; with techniques from the fields of hypnotherapy, modern psychotherapy, trance work, guided relaxation, NLP, cognitive behavioural psychology, mindfulness meditation, and ASMR. Peace & Enjoy P.S. Please LINK & SHARE this video with those who you think might benefit from positive hypnosis and guided meditation. Thank you. ......................... More MP3 Download Collections: 5 Hypnosis Sessions Special Collection MP3s: https://michael-sealey.dpdcart.com/cart/add?product_id=77324&method_id=80294 Sleep Hypnosis Ultimate Special Collection 5 x MP3s https://michael-sealey.dpdcart.com/cart/add?product_id=99374&method_id=104471 More positive Playlists & Video Sessions for your consideration: General Hypnosis & Hypnotherapy: ► https://www.youtube.com/playlist?list=PLO9OtUmChpP_I3ALG2Zl_LcR53um6zSyu All Guided Meditations: ► https://www.youtube.com/playlist?list=PLO9OtUmChpP8Co6HAHWqYCrE5xQyA1u62 Hypnosis for Bedtime Sleep & Insomnia: ► https://www.youtube.com/playlist?list=PLO9OtUmChpP_Po7RGMHFJ4kNbavmHhYhJ Subconscious Confidence, Motivation, Self Esteem & Success: ► https://www.youtube.com/playlist?list=PLO9OtUmChpP8PUMtzlu4P6br5Rzb2hx79 Guided Self Healing & Positive Energy: ► https://www.youtube.com/playlist?list=PLO9OtUmChpP8Cwlg0Frc7NiFHPl9B50YV Lucid Dreaming Hypnosis: ► https://www.youtube.com/playlist?list=PLO9OtUmChpP8M3iWPQtEl9fOZfvLOjxnK Astral Travel & Astral Projection: ► https://www.youtube.com/playlist?list=PLO9OtUmChpP97AatRUEsk99H3TJAj7QbL Hypnosis for Brain Power & Improved Self Mind Control: ► https://www.youtube.com/playlist?list=PLO9OtUmChpP8zNHZiQ6z_Ymtqy1HO1ka- Hypnosis with Binaural Beats & Brainwaves Music: ► https://www.youtube.com/watch?v=GI5yDfkv4a4 Hypnosis for Higher Self & Spirit Guide: ► https://www.youtube.com/playlist?list=PLO9OtUmChpP_TulTkpff6oRzJiRhbz2L1 Hypnosis for ASMR: ► https://www.youtube.com/playlist?list=PLO9OtUmChpP-QH1sXBEnG7LT06yjLFfcS ____ Original footage and photography by Michael Sealey © 2015 Royalty Free Stock Footage and Animations credits: Footage Island http://www.youtube.com/user/footageisland/videos Music credit: "Tranquility Base" Kevin MacLeod http://incompetech.com/

In this talk Sky Jarrett discusses how everything we love, we lose. This talk provides a radical but helpful approach to tackle the inevitability of loss we all face. Named one of NYC Journal's Top 30 Most Inspiring Women, Sky Jarrett is a former consulting executive at one of the world’s largest consulting firms, founder of Transcend Global, and creator of the Relaxed Hustle™ Retreat. As a transformational leadership coach and mindfulness instructor, Sky partners with senior executives at Fortune 500 companies worldwide to help them build personal mastery and amplify their human potential This talk was given at a TEDx event using the TED conference format but independently organized by a local community. Learn more at https://www.ted.com/tedx

When children become teenagers, hormonal changes shift their circadian rhythm—they get tired later. Since schools typically don't adapt to their new natural sleep cycle, they often get less sleep during weekdays, affecting their memory retention, emotional well-being, and health. If we want teenagers to learn and prosper, schools could do what sounds so simple, adjust their start times to the biological rhythms of their students. SUPPORT us to understand the new generation better! https://www.patreon.com/sprouts 🐦: Check out Sprouts Channels in other languages: Spanish 🇪🇸: https://www.youtube.com/channel/UCf_PS8-T1w_VT1Kz-9G0nHw German 🇩🇪: https://www.youtube.com/channel/UCACKzLYxdIRKEcWqiA3o-BQ Thai 🇹🇭: https://www.youtube.com/channel/UCjbGGEmXBRH3hCYGNEgQXfQ Chinese 🇨🇳: https://www.youtube.com/channel/UCbWqAbkBTmfnB8uo78ttVcw Turkish 🇹🇷: https://www.youtube.com/channel/UCl9hDr2QSwtFeyMeXNQ_sdQ Russian 🇷🇺: https://www.youtube.com/channel/UCrQkGkkhUP5vPlOZ0Excn0Q Romanian 🇷🇴: https://www.youtube.com/channel/UClQ5KNzOhc2ZPn08HcyId1Q Farsi 🇮🇷: https://www.youtube.com/channel/UCzx5i7cPwt-Bgson-SRK0Ow French 🇫🇷: https://www.youtube.com/channel/UCGj6ZcECjYQtmPJNzV8jYtw Italian 🇮🇹: https://www.youtube.com/channel/UCpiI2N_0GZQ63OL3VK4lHXg Esperanto 🏴: https://www.youtube.com/channel/UCoXZfW6CH_NBl8OemOscwrA Portuguese 🇵🇹: https://www.youtube.com/channel/UCwu4qa1iaDnnllhrPMnR3Ww Korean 🇰🇷: https://www.youtube.com/channel/UC6BHbb_erJpc549lUtIUF0A Indonesian 🇮🇩: https://www.youtube.com/channel/UClnjfwzY-DsFcnCPQj1iYIw DOWNLOAD video without ads and background music 🤫: https://sproutsschools.com/video-lessons/ SIGN UP to our mailing list and never miss a new video from us 🔔: http://eepurl.com/dNU4BQ SOURCES and teaching resources 🎓: https://sproutsschools.com/why-teens-are-tired-in-school/ VISIT our website 🌐: http://www.sproutsschools.com CONTRIBUTE by upvoting your favorite topic or suggesting new ones 🔊: https://sprouts.featureupvote.com/ JOIN us on discord 🤖: https://discord.gg/DzbyGSk5y8 THANKS to our patrons This video was made with the support of our Patrons: Adam Berry, Alfred Holzheu, Anil Raut, ArkiTechy, Artur, azad bel, Badrah, Cedric.Wang, Christoph Becker, cnotv, Cory McAbee, David Markham, Delandric Webb, Digital INnov8ors, Dr. Matthias Müller-Mellin, Duane Bemister, Elias Reuss, Eva Marie Koblin, F J V Souza Fh, Gerardo Enrique Nieto, Heart of Texas Play Therapy, LLC, Izzy, jakob steensig, Jeffrey Cassianna, Jim Pilgrim, Joanne Doyle, jun omar ebdane, Leonel, Liam Dalling, Linda Kinkead, Linus Linderoth, Lucia Simone Winston, M. Allen, Mambo no 9, Marcel, María, martin, Martin Streule, Martina Hrebenarova, Mathis Nu, Mezes.Macko, Michael Paradis, Natalie O’Brien, Okan Elibol, Oweeda Newton, Peihui, Povilas Ambrasas, Raymond Fujioka, SAMAR ABDULKADER DAKAK BADAWI, scripz, Solongo Ganbat, Stefan Gros, Suppasit Srisaeng, Taka Kondo, Takashi HIROSE, Thomas Aschan, Yassine Hamza, Yvonne Clapham and all the others.Thank you! To join them visit www.patreon.com/sprouts COLLABORATORS Script: Ludovico Saint Amour di Chanaz and Jonas Koblin Artist: Pascal Gaggelli Voice: Matt Abbott Coloring: Nalin Editing: Peera Lertsukittipongsa Production: Selina Bador Sound Design: Miguel Ojeda SOUNDTRACKS Toys Are Alive - Studio Le Bus Embarrassing Moment - Jack Pierce DIG DEEPER with these top videos, games and resources: Read this paper showing that clock genes that regulate circadian rhythm also influence memory functions https://pubmed.ncbi.nlm.nih.gov/37264172/ Read about how teenagers have changes in their circadian rhythm https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2820578/ Read the full story about how Seattle schools helped teenagers get more sleep https://www.washington.edu/news/2018/12/12/high-school-start-times-study/ SOURCES https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4702443/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2820578/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4304769/ https://en.wikipedia.org/wiki/Circadian_rhythm CLASSROOM ACTIVITY Visit our website to access recommended activity for classroom on this topic CHAPTER 00:00 Introduction 00:18 Circadian Rhythms 00:32 Hormones’ Roles 01:06 Circadian Shifts 01:17 Social jet lag 01:51 Affect on teenagers 02:32 Stress, sleep and mental health 03:11 Possible solution 03:24 Seattle schools’ success 03:50 What do you think? 04:06 Ending 04:20 Patrons credits #sproutsschools #sleep #teenagers #neuroscience #learn

Brené Brown graduated with a doctorate in 2002 from the University of Houston's Graduate College of Social Work. At the Graduate College of Social Work at the University of Houston, she started out as a research professor. Her studies emphasize sincerity and genuine leadership. COURAGE works and Brave Leaders Inc. are both run by her as founder and CEO. Numerous teaching honors have been bestowed upon her. The Gifts of Imperfection, Daring Greatly, and Rising Strong are three of her books that have reached #1 on the New York Times bestseller list. On PBS, NPR, TED, and CNN, she and her work have been highlighted. Moreover, she runs The Daring as CEO. Subscribe for Motivational Videos Every Week! http://bit.do/eQnpo Get Your Merchandise Now: https://teespring.com/stores/motivationalinstinct Follow us on: Instagram: https://www.instagram.com/motivationalinstinct/ Contact: liveyourlifewithoutlimits97@gmail.com Disclaimer: This video was fully edited and licensed by Motivational Instinct Studio Speacial thanks to Marie Forleo Website: https://www.marieforleo.com/ Facebook: http://www.Facebook.com/marieforleo Twitter: http://www.twitter.com/marieforleo Instagram: http://www.instagram.com/marieforleo YouTube: http://www.youtube.com/marieforleo Speaker: Brené Brown Website: https://brenebrown.com/ Facebook: https://www.facebook.com/brenebrown/ Instagram: https://www.instagram.com/brenebrown/ Twitter: https://twitter.com/BreneBrown Music: Licensed from Ibi Youtube: https://www.youtube.com/ibiberlin Amazon Music: https://music.amazon.com/artists/B01AH2NAZM/ibi Spotify: http://bit.ly/spotify_ibi Itunes/apple: https://apple.co/3uvATsE More links: https://www.ibipiano.com/links All footage used in our videos are licensed through StoryBlocks, FilmPac and Artgrid. We own commercial licenses for all the content used in our videos. •FAIR USE DISCLAIMER• 1)This video has no negative impact on the original works 2)This video is also for teaching purposes 3)It is transformative in nature 4)I only used bits and pieces of the videos to get point across where necessary Keywords: motivation, inspiration, success, inspirational video, successful life, grind, work hard, discipline, never give up, morning daily motivation, motivational video, brene brown, brene brown motivation, brene brown speech, brene brown on ted talk, do not negotiate who you are, be yourself, be you.

► Anxiety keeping you stuck? Talking about it only scratches the surface. Learn how to calm your nervous system without reliving the past or relying on willpower. Free training here: 🔗 https://wholebodyrevolution.com/rewire-formula In this video I show you three vagus nerve exercises to rewire your brain from anxiety. I also share what anxiety actually is (and the surprising reason why it’s good for you) as well as what to do when anxiety hits. **NOTE: this content is for informational purposes only and is not intended as medical advice, or as a substitute for the medical advice of a physician.** Watch These Next: ► Vagus Nerve Reset To Release Trauma Stored In The Body https://youtu.be/eFV0FfMc_uo ► Polyvagal Theory Explained Simply https://youtu.be/OeokFxnhGQo ► Somatic Meditation To Release Trauma Stored In The Body https://youtu.be/yCMCKEeG29w Resources: ► Get instant access to the Pain Free At Any Age Course (free course): https://wholebodyrevolution.com/pfaaa ► Join 19,484+ professionals reading my weekly newsletter: https://wholebodyrevolution.com/reboot ► Download The No More Tight Muscles Guide: https://wholebodyrevolution.com/no-more-tight-muscles ► Find my favorite tools to rewire yourself for greater health, happiness and success here: https://wholebodyrevolution.com/resources Affiliate links used where possible! Timestamps: 0:00 How To Reprogram Your Brain From Anxiety 1:23 What Causes Anxiety 2:38 What Does Anxiety Feel Like? 4:30 What To Do When Anxiety Hits 5:17 Vagus Nerve Exercises To Rewire Your Brain From Anxiety 5:28 Vagus Nerve Exercises: Neck Mobility 7:36 Vagus Nerve Exercises: Rib Cage Mobility 11:42 Vagus Nerve Exercises: SCM Stretch -- Vagus Nerve Exercises To Rewire Your Brain From Anxiety -- If you’re someone who frequently struggles with anxiety -- or even just worried thoughts -- you might think your brain is broken. Not true. Anxiety is actually a survival mechanism. It tells you when you’re in danger -- or at least when your nervous system believes it is. Anxiety tells you to step away from a high cliff edge so you don’t fall to your death. It warns you when a person has bad intentions (usually we call this intuition). But we can experience anxiety in situations where we are actually safe -- and that’s when it becomes a problem. In these cases, your nervous system has gotten “stuck” in danger mode. The whole world suddenly looks like it’s out to get you. Cue the anxiety! This is a big problem because “danger” can look like making new friends or business connections. It can mean putting yourself out there for a promotion or going for a big new client. It can shake your confidence -- literally, by giving you the jitters -- before your big competition. Anxiety can tell you to stay small, play it safe, keep to your lane -- when what you really want is to reach for the stars. Most anxiety treatments focus on changing your thoughts -- thinking positively, using affirmations, etc. Or, they might suggest taking a deep breath (hard to do when your diaphragm is frozen in fear -- and yes, this happens). What we really need are methods to jolt your nervous system out of danger mode and back into safe and happy mode (assuming you’re not actually in physical danger, of course). This doesn’t happen at the thought level -- it happens in your biology. In your autonomic nervous system, to be exact. Your vagus nerve is part of your autonomic nervous system and functions to help your body deal with stress. This video gives you three vagus nerve exercises to rewire your anxious brain and bring you back to a centered state. #VagusNerveExercises #PolyvagalTheory #AnxietyRelief #SukieBaxter DISCLOSURE: This video description may include affiliate links. I often review or link to products & services that I find useful and recommend to help you along your journey. Wherever possible, I use affiliate referral links, which means that if you click one of the links in this video or description and make a purchase, I may receive a small commission or other compensation. I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program. As an Amazon Associate, I earn from qualifying purchases. Read our complete Disclosure at: https://bit.ly/3mrpOmS MEDICAL DISCLAIMER: This content (the video, description, links, and comments) cannot and does not contain medical/health advice. The medical/health information is provided for general informational and educational purposes only and is not a substitute for professional advice. Accordingly, before taking any actions based upon such information, we encourage you to consult with the appropriate professionals. We do not provide any kind of medical/health advice. THE USE OR RELIANCE OF ANY INFORMATION CONTAINED IN THIS CONTENT IS SOLELY AT YOUR OWN RISK. Read our full YouTube Disclaimer at: https://bit.ly/3nry9Z5