MENOMORPHOSIS
A podcast for busy midlifers ready to reclaim their energy, joy, and purpose.
Are you, like me, riding the rollercoaster of midlife and menopause, and eager to get back to living your best life? Are you tired of low energy, a short temper and endless self doubt?
Well, It’s time to stress less and shine more. It’s time ditch the worry, reclaim your mojo and unleash your inner brilliance.
It's never too late to transform, and you’re certainly not too old. And in my opinion, midlife and menopause provide the perfect opportunity to do just that.
Join me each week for uplifting stories and expert insights on how to feel as good as you can and create a joyful, purpose-driven life you truly love.
So when you’re ready, Let the beautiful menomorphosis begin!
MENOMORPHOSIS
Thursday Thoughts - 8 Ways To Raise Your Vibration
On today’s Thursdays Thoughts, Lucy and I are talking about 8 ways to raise your vibration.
Our energy matters. And it is powerful in terms of creating our realities. So raising our vibration on a regular and consistent basis is hugely important.
Lucy and I discuss simple and effective ways to shift out of those low vibes and into higher ones like joy and gratitude.
We hope you’ll find something useful in here!
Love,
Polly & Lucy x
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Hello and welcome to Thursday Thoughts. Thursday Thoughts what on earth are they? I hear you ask. Well, my friend Lucy and I meet every week over on Instagram to talk all things personal growth, because she is as obsessed with it as I am, and we decided that we might as well put those conversations out as a weekly podcast. So now you can listen to us chat here on Apple Podcasts or Spotify or wherever you listen to your podcasts, and we'll be talking about topics such as spirituality, limiting beliefs, the ego imposter syndrome, gratitude, meditation, confidence and so much more. So, if you're ready, here we go.
Speaker 2:So we are talking about five. Well, it may be less, it may be more than five ways, but five ways to raise your vibration. So shall I kick off, Kick off.
Speaker 1:Absolutely Go for it.
Speaker 2:So should we go one at a time? I'll do one, you do one, I'll do one, you do one.
Speaker 1:Yeah, because I have a feeling that both of us are going to probably have quite similar ones, and actually I was really struggling to keep it to five, I know. But yeah, let's do that. You go, and then we'll see how we go.
Speaker 2:So, first of all, I think it's important to start by saying that our energy is powerful. Our energy matters. It really really does, matters, it really really does. Uh, so it kind of starts from realizing that that what we are putting out, we are drawing back into our lives. It's just the way it works. We are energetic beings, so the first thing is just to understand and realize how incredibly important our energy actually is and the vibrational frequency that we are on most of the time is creating the life that we see before us. Uh, if you want to think that's a load of woo-woo nonsense, then that's fine. Um, you're listening to the wrong people, but but no, so it is truly important.
Speaker 2:So you know, I make it a priority to raise my vibe and try and be as high vibe as possible, as much as I possibly can, which I will just caveat this by saying does not mean feeling great all the time, doesn't mean you can't feel down or depressed or anxious or low or whatever. Of course you know we feel all the emotions all of the time, but it I think it's more. For me anyway, it's more about the you know how is your awareness of how you're feeling and what you're thinking, and how quickly can you bring yourself back into alignment? Because this is the thing, it's how, how long are you allowing yourself to sit in those negative emotions? How long are you allowing yourself to sit in those negative emotions? How long are you allowing something negative to affect you? So yeah, it's just, it starts with that awareness of how you're feeling, day to day, minutes a minute, as often as you can be aware of it. The more aware you are, the more vigilant you are, the better. And from that place, trying to shift your vibration. And it doesn't mean you have to go from feeling massively depressed to feeling on a complete high, it's just can you just shift a little bit onto a slightly better vibrational frequency?
Speaker 2:So the first one that I'm going to start with is actually more than oh god, excuse me, excuse me, um, more than doing something. This is about not doing something, and I just think that this is such an important one. It's please, for the love of God, don't listen to the news first thing in the morning. You don't need to wake up and switch the radio on and listen to all of the shite that has happened overnight. You can find out later on in the day, but don't start your day by listening to the news.
Speaker 2:Start your day by listening to something that is uplifting, whether it is an audio book or music or a podcast. But listen to something first thing in the day that is going to make you feel good. Please, don't start your day listening to something that is going to make you feel shit is going to make you feel good. Please don't start your day listening to something that is going to make you feel shit. It's going to make you feel low, it's going to make you feel anxious or it's going to make you feel worried. So that is my number one start your day not with the news, with something positive over to you.
Speaker 1:Okay, yes, absolutely agree with that. So my number one is music. Uh, because I really feel for me it can shift my state quite quickly. You know you listen to some sort of music which it means it makes you feel something, and I mean it can. You know it's got. We have so many associations with music and it can take us back to a place. But if you want to shift your state, I just find if you put on some really good music and move to it, it can make you feel so good.
Speaker 1:So for me, I've always loved music, I love to move my body and if I could do both together then it makes me feel amazing and it's definitely something which I. It just lifts me up. You know, know it can also do the opposite, can't it? You know, if you listen to really sad music, it could actually bring you down as well. But actually, in terms of raising your vibration and, you know, releasing those feel good chemicals you know we're talking the endorphins and serotonin, all these good chemicals music is such a powerful way to do it and often, when you combine it with other things which I you know there's more things on my list sometimes you can combine it with other things. It's super, super powerful.
Speaker 1:But I would say, you know, if you, you know, we all know that and that's why you know we were. So you know, music is such a big part of our lives and our culture generally that I just find, for me, it really does touch me in quite a in quite a way that and I know that's the same for you as well it can just really shift my mood and I can just literally go woo and I, you know, I've always been one of those people. You go to any do and there's music and there's the opportunity for a little bit of a dance, I will be one of the first people on the dance floor. It's just the way I am and I love it and I don't give a shit that I'm. You know what I look like, I just totally love music.
Speaker 2:So that's my number one, hopefully, and it's, and it's such a good one. I just have to read Jess hi, jess. Jess's comment yes, love a dance around the kitchen with some loud music to boost my mood, absolutely. And the great thing about music particularly is I mean, I'm exactly the same with you, polly, as you know it, it will, you know, it just makes me feel things that nothing else in the world does, quite frankly, and and the great thing about it is, is that it's a very, very quick way to shift your vibration as well. It's it's one of the fastest ways to raise your vibe. So, absolutely, and I would just recommend picking a few tunes that you know, do that for you. Like, I have a few. I mean, I have got them and I have a million songs that raise my vibe, but there are a few that I tend to reach for when I know that I need to raise my vibe. So, maybe pick four or five tunes and also, going back to the, you know, going back to my first one of not listening to the news first thing in the morning, listen to a podcast or listen to music, make a playlist and and make that playlist. What you put on first thing in the morning, you know, when you're kind of getting up, brushing your teeth, going to the loo, doing whatever, how you know, getting dressed, having a shower, put a high vibe playlist, well, that's one of the things that you can do, because it really does shift your mood so so quickly. Um, so, yeah, I mean, music is just, it's just a no-brainer, isn't it for for both, for both of us and for everyone, really, um, one that, so so that. So we've done two.
Speaker 2:So number three, I'm gonna say, is declutter, which is a bit of a random one, but I think, and there are so many different levels of decluttering. We can declutter our mind, we can declutter our home, we can declutter our email. But if you have a declutter of one or all of those things and that can just be, it can just be cleaning out a drawer, clearing out a drawer, or it can be, um, you know, I I try and make it a point of, for example, I'll go into my junk mail every week or couple of weeks and just delete all of the junk mail, or I will just tidy up my inbox and, you know, create some space, or'll go through, not least because my phone and my laptop are constantly going. You run out of space. You run out of space, so I will frequently go through and just delete stuff, and it really does.
Speaker 2:I think it's a way of raising your vibe and sort of shifting the feeling that you're in, because when you clear something out, it's just such a good feeling, it's just such a quick and instant win. De-clutter your social media. I mean, this is something I talk about a lot. De-clutter your social media. Get rid of maybe five accounts a week that are not bringing you joy, that are not making you feel good, that are lowering your vibration. De-clutter your social media. So yeah, de-cluttering is one that I think is a really good way to raise your vibe.
Speaker 1:Bebe. Yes, interestingly, I was listening to to I think it might be the latest episode of the mel robbins podcast and she had some one on talking about mental chatter and one of his recommendations. Well, one of the things he was saying is that often, you know, in in terms of sort of helping you to kind of get control of that chatter, one of the things we find ourselves doing is clearing your desk, clearing a messy drawer, and it was there's kind of science behind that, he was saying. Because it gives you that sense of control when, like when life feels like it's slightly out of control, if you actually declutter and you suddenly, you know, because I always find, if I'm feeling a little bit of stress, or particularly if, if I've had a late night the night before, whatever, I cannot settle until I've kind of cleared everything off and my environment is feeling really clutter free and nice. And it's true, it just makes you feel so much better and there is. It gives you that sense of just being back in in control, a little bit lighter, a little bit cleaner. It does, I totally agree with that one. It makes you feel really really good. So, yes, cool.
Speaker 1:So number four over to you. Number four Well, I'm just trying to think now, because I thought we were going to do one each. What am I going to go for? Let's go for. Well, it's going to have to be something which.
Speaker 2:I do.
Speaker 1:You've not, for well, it's gonna have to be something which I do. Yeah, we have. We had done one. No, but I thought we were going to do give our five and then give our five. Oh, I see it's fine, but no. So now I'm being a bit more selective because I'm just kind of thinking, right, okay, um, which is all good.
Speaker 1:I'd say, yeah, horizons, nature, get outside, into the wider world, and, um, that feeling of, well, we know that nature just makes us feel better, it just calms your nervous system. But also, when I say horizons and being able to see out into the horizon I know it's not possible for everybody all the time, but sometimes we can find a spot, climb atop a hill and try and see the horizon it gives you that sense of perspective and that sense of awe that actually we're living in this world, in this planet, in this universe, where we are actually very, very small and we're just spinning on this sort of ball of mass around in space, and that can just make you feel like, wow, that is pretty nuts. And for me that makes me, yeah, I don't know it. Just it is that real sense of awe and wonder and that can really lift me up and um. So yeah, and just being outside and seeing the green, seeing the sea, it's just something which I know for me makes me feel good every single time I do it and actually has become a real non-negotiable in my day.
Speaker 1:You never feel crap after going for a walk outside in nature, but the more you can kind of get out into those bigger, wider spaces, I think also just makes you know, or just going and looking at the moon, you know seeing, you know I think it's a full moon today. You know, just going outside and it's going to be a beautiful evening, I think, and just looking at the moon, because that's just like wow, that's up. It just gives you that sense of there is so much more out there than all the things that we might be worrying or stressing about, and it just puts all of those things into perspective, makes them seem a lot less important. And, and it just puts all of those things into perspective, makes them seem a lot less important and, yeah, that really lifts your vibe.
Speaker 2:Totally. I love that one. It's so true, we have to find things that bring us all and, you know, the crazy thing is it's like they are everywhere. You know, I always use the example of watching a bird fly. How I mean. I know it sounds crazy, but what the fuck? Yeah, like a bird flying. You know, if you, if you actually stop and think and allow yourself to just appreciate the wonder around you and the awe around you. I mean the other one for me well, for both of us, I know it's. You know, for me it's, it's an amazing sunrise, or an amazing sunset, and just being, yeah, just just being being up and out when nobody else is and just watching the sunrise. Like that is just it's. I'm getting goosebumps even thinking about this, but that is such a great way to raise your vibe, um, so, so. So.
Speaker 2:The next one for me is going to be um, this is. This is going to be a very is. This is going to be a very specific one. This is somebody who I always find really good to listen to and it's one of my favorite books. We've done it in my. In fact, it was the first book we did in my membership. So my next one is go and listen, right where you can read the.
Speaker 2:Read the hard copy, but, but even better, listen on Audible to Jen Sincero's. You Are a Badass. Listen to that book, listen again and listen again. She is fucking brilliant and it is. You know. Listening to inspirational content in general is so good for raising our vibe, but her book is. You know what's so brilliant about it? And I think we've probably I'm sure we've probably talked about it on here before. But what is so absolutely brilliant about Jen Sincero's book is that it is a self-help book. But if you are one of those people who rolls your eyes at the thought of a self-help book, it's the one to start with. And, by the way, I used to roll my eyes at them and so did she. And then she wrote one and it's like a you know million how many million copy bestseller blah, blah, blah, blah. And the reason I love this book and the reason I think it's such a great way to raise your vibe is because she's she puts personal growth and development in a very kind of down-to-earth way and it's funny and it's cool and she's just so brilliant. So that's why I say listen to listen to it on audible. It's a bit. I mean, there are many books that I go back to, there are many podcast episodes that I go back to, but she is definitely one of those people and that is definitely one of those books to really raise your vibe, not least because she talks about spirituality and all the woo-woo stuff in a very like I say very down-to-earth way.
Speaker 2:And she was one of those people who was a total cynic about all of this stuff, as was I. She was just like, oh god, yeah, what a load of crap. And then she was. She got to a point in her life where she got so desperate, she was at such a low. She was living basically in a garage, eating out of tins of tuna, had no money. Feeling like crap, feeling like you know what has happened at the age of 40? This was. And then she was just like you know what? I've got nothing to lose, I'm just going to go down this path and see what happens. And she went down this path of personal growth and spirituality and she now has completely transformed her life. She completely shifted her mindset, she raised her vibe, she started manifesting left, right and center. It is a bloody brilliant book, so please go and read it or listen to it in audible, even better. So that's my next one that makes me want to go back and listen to it.
Speaker 1:Actually, I'm going to go and listen to it again because I love I agree, I love that book. It's such a easy, fun listen and it just puts, it, just explains what we talk about in a way which is just really enjoyable to listen, really easy to listen to and, yeah, it's so inspiring. It makes you go right, yes, I'm gonna do it, do more of this yeah, love it um, okay, was that number four.
Speaker 2:I can't remember, but we'll keep going.
Speaker 1:We'll keep going, okay. Well, I have to say for number five I'm going to have to put it on is like breathwork meditation. I'm going to put it all in one little group because I think and we do talk about this, I know a load, but I do think if you're in a funk and you need to raise your vibration, and you need to raise your vibration when you go inwards into your internal world and you particularly with the breath why I love that so much? It literally is a remote control to your nervous system. You can use it to change your state. So you can use it from feeling really shit and low and crap and I'm not saying it's a magic, it doesn't magic wand and it's going to keep you staying like that, but it will shift you from feeling really shit to feeling a little bit better. It will, it will chill you out and it will make you feel a little bit better.
Speaker 1:What I love about it, you know, it doesn't have to be full-on breathwork.
Speaker 1:It can be really soft, really gentle, and what it does it just gives you, and particularly if you are going at it with intention, which is why I always say, you know, guided breathwork is good, because if, when you have an intention to that breathwork and if it is an intention to raise your vibe and to feel all the good feelings oh my god, it's amazing you get all these amazing tingles and sensations in your body and your whole body just comes alive.
Speaker 1:You feel this lightness in your head and you will feel more high vibe after you've done it, and then you can sort of sit in a place and that is where you can kind of start bringing things like music as well, because all of it combined together just gives you this wonderful feeling in your internal world just feels lighter, brighter, and when you finish, you definitely feel oh, this life is good, you know, this is much better. And that is a place where you can really calm your nervous system from all of this crap which is going on and kind of raise your vibration in a way which is is very real, it's, but it's and it's very easy and you can just do it whenever you know. I mean, and that's the thing actually, everything we've said is all very easy. None of this is going to cost a load of money. It's really really simple, uh.
Speaker 2:So, yeah, that would be my, my next one, totally and and I love what you say about bringing the music into it, and I'm sure we've talked about this more than once but I always do breath work and meditate to music.
Speaker 2:I I'm I tend to to sorry, I'm just flicking something off my screen um, I tend to do it to music without words, because if I, because because I love music so much if I'm, if I'm trying to meditate when I'm listening to songs that have words, I just get distracted by the words. So I will choose some very upbeat or not necessarily upbeat, but just really sort of immersive music and I find that it helps me visualise, and I will also. I'll also do it. So I'll have a playlist where I always start with breath work first and then I move into a meditation and visualization and what I'll tend to do is save the really kind of spine tingling upbeat amazingness tunes for when I'm doing the visualization. Um, because I find that I can visualize much easier and and also just feel good much easier when I meditate and also drop into a meditation session or a breathwork session much easier when I've got music going as well. Um, so the next one that I'm going to suggest is exercise.
Speaker 2:I know that you will totally relate to this that's on my list yeah, I mean it's but it's, but it really it is such a it's such a great way of raising your vibration, not to mention it's incredibly important. We should all be doing it and you know that, can't? I mean? In fact, I've, I've just written down, move.
Speaker 1:So yeah, me too movement.
Speaker 2:Yeah right, yeah, so it doesn't.
Speaker 2:It doesn't have to necessarily be a full on strength training session, but you know, it can be just a 10 minute walk, whether you can walk in nature or not, but just moving your body just shifts your energy.
Speaker 2:And if you're feeling I always find, if I'm feeling shit I will always feel better after I go for a walk or I do some kind of exercise. And also when I try and do strength training at least four times a week at the moment and I find that, you know, I never, I never want to do it ever, but when I've done it, I always feel so fucking good afterwards, and like this morning, and also because I tend to do my my um workout after I've meditated and done breath work, so I kind of finish that and I'm like, wow, man, and then I'm like, oh god, now I've got to like move and it's the last thing I feel like doing. But actually you will always feel better after you move your body, even if it is just a walk in nature or a walk down the street, whatever it is, movement is just so, so key to raising your vibe so yeah yeah, that's definitely on my on my list as well, and you know, it's one of the best ways to move stagnant energy.
Speaker 1:You're so. I mean the breath, movement and sound, making a sound are the other three ways really that we move stagnant energy through our body. And for me it just, yes, you're getting rid of it of that sort of you know feeling, so you're going to feel lighter for me also. So, running I've got back into, I went for a run this morning but what that does, it just kind of I come, it really clears my. I find it really helps clear my mind and, yeah, you just never feel bad at the end of it. It might be hard I'm not saying it's easy, it might be hard, but actually it's the after effect that you've got to really keep in mind as you are doing it, because it's that after effect you've got the endorphins going, you've got those good, feel good hormones, which, which is a thing, and that it really does make you feel like, yes, this is amazing, uh. So, yeah, I you've got to move your body, you know, because you know how crap you feel when actually you are just like not moving. You just feel, you feel off, you feel stale. You feel stagnant. So I love that, totally cool. Um, so mine, uh, where are we at? Yeah, sorry, your, your turn. Okay, I was gonna do it.
Speaker 1:Well, actually, I have just come at the end today of a um I've just I last week I felt really, and I was about I didn't. There was many reasons, I think, why I felt that, but I felt really off and I uh, my mood wasn't great and I was feeling all the things like you know, which is, you know, it happens to all of us. And out of the blue, I suddenly was like you know what I need to reset? I need to reset my eating habits, because I had really been going slightly off track and I knew that I wasn't eating as well in the way that I wanted to to make me feel good.
Speaker 1:I also had been drinking more coffee than I'm used to. I'd had a weekend of drinking too much alcohol, and so I suddenly got to Wednesday and I was like I've got to do something. I can't feel like this. I feel really off. So I basically started on Wednesday. I've done a five-day cleanse, detox, whatever you want to call it and I basically cut out caffeine, dairy wheat I mean, I was basically doing fruit and veg.
Speaker 2:I've been doing juices and smoothies Is that all you've been having for five days just juices and smoothies.
Speaker 1:For four days I was doing juices and smoothies and um been having for five days just just juices, and for four days I was doing juices, smoothies, and yesterday I was just I was eating vegetables and fruit but oh, bringing that back in some fiber and stuff. So I felt quite. Days one, two, I felt pretty shit, and three, day four, I suddenly was like oh my god, I finally feel better. Yesterday I felt incredible. Today I feel like I feel so good, I've just had my do you have any other foods?
Speaker 2:no, apart, you haven, you haven't you literally? So it's literally just juices for three days and then adding in vegetables. That's it.
Speaker 1:And I've put in things.
Speaker 2:yes, how much, though, and what do you have? Are they all? Are they just?
Speaker 1:fruit. So I've been, so I've been doing a various thing. So I don't know if you've heard of someone called the Medical Medium. So he, I've. He I've got his book which is called Cleanse to Heal, and I've tried his detox in there. I've never managed it because it was just too difficult, but there's some really good. So I've been having celery juice every day, which is starting my day, which is a really good cleanser.
Speaker 1:I've been doing something called a heavy metal detox smoothie which has kind of got a load of stuff in Things like well, it's got bananas, well, blueberries, coriander, and then it's got bananas, well, blueberries, uh, coriander, and then it's got things like spirulina, barley grass powder. It's got some weird stuff, dulce, kind of seaweed. So there's been a few things like that and that's more of a smoothie. So you're getting the fiber. Um, I have done a couple of and then just like just a load of random vegetables. I'll be trying to do different colors of of juices. So, yes, I did feel like my energy was like not great by day three because I think I just wasn't getting enough.
Speaker 2:You know, you feel starving hungry as well, the whole time. I just yeah this is why this is why I've never done one of these because I just cannot bear, I cannot tolerate being hungry and I just yeah, yeah, so. I mean I'd love to do it. I did feel really, really hungry.
Speaker 1:On Saturday I was really hungry, um, and that's why yesterday I decided, right, I need to eat and I was eating a lot and I was, but I was having a tease of movies and I wasn't kind of kind of, um, not kind of having feeling getting myself full, but, honestly, lucy, I feel my sense of taste and my sense of smell have, are so heightened. I've just been smelling, I can just smell everything. I feel like it's. It's really just kind of reset me and everyone's different. It might not work for everyone, but for me it has given me this real, real reset.
Speaker 1:The one thing I've just met I've just had for the first time. I just had a cup of tea with milk and I must admit I love my cup of tea. No, I had a cup of tea with milk and honestly, it tasted so good, so it's just made me. Now it's, I feel like it's massively lifted my vibe. I'm so grateful for anything which I'm eating because it tastes so good and I'm really going to try and stay although I'm back to eating how I normally do now I'm going to try and just stay really mindful of what I'm putting into my body, really grateful and appreciative of everything I'm eating, because it is tasting so good, because I, I think I've just I think I just needed to reset get off the sugar.
Speaker 1:I that was, for me, was a big one. I had to get off the sugar because I was going down a really bad sugar hole, which I can, which I, I have a tendency to do, and you know I'm not saying I'm not, I'm not going to say I'm not having sugar. That's unrealistic. You know sugar is out there and I will have it if I really want it. But I just for me, it felt like a good time to have a bit of a reset and it I'm not joking it has absolutely raised my vibe.
Speaker 1:I'm feeling like really clear-headed, really kind of I. That heavy feeling I had before I did this has just.
Speaker 2:I. That heavy feeling I had before I did this has just vanished. So, yes, it's so. You're inspiring me because, like I said, I've thought about doing one of these cleanses for years, and years, and years and years and never have. Because, for me, the thought of being hungry it just makes me feel so miserable, so I just have to go to bed that's, that's so.
Speaker 1:That's obviously a story, because I it's so weird because I was I'm very disappointed. You have to just kind of say, right, I'm going to do this and I might feel hungry, but then you've just, so you do something which is actually then maybe juices and is not for you. You, you do something which is, you know, includes proper food, so you can do proper food. You can still do gorgeous um, you know the whole food. But it's just for me. It was just, it was just the way I chose to do it.
Speaker 1:You can still do a, do a detox and take out the caffeine and the dairy and the wheat, but you can still have beautiful food. Yesterday I made myself into sort of a brunch. I made like mushrooms and tomatoes and spinach and asparagus and broccoli and I kind of cooked it all and I honestly I made my own, my own homemade baked beans, and it was just, it was gorgeous. It was just like, oh my god, it was amazing and I was so full I ate a massive plate, so it's not like you have to go hungry yeah, yeah, yeah.
Speaker 2:Well, I mean, no, it's. It's interesting that you say that, that you feel that that has like massively raised your vibe. Well, we've, we've come, we've come to the end. But can we just work out how many we did, so that I know what the title is? How many did we do? We did about eight, I think okay, let's quickly remind ourselves.
Speaker 1:So the first one we did was music. Oh, no, no, no, oh you, that was the second one we did was music.
Speaker 2:Oh, no, no, no, that was the second one, you did the second one.
Speaker 1:So what was the first one oh, don't listen to the news News. The second one was music. What was the third one? The third one was declutter, declutter, yeah. The fourth one was horizons and nature. The fifth one was horizons and nature. The fifth one was was the more it was um morning? Um, how you start your morning?
Speaker 2:don't start, no, oh no, that was the first one, it was badass. And then it was you and you did. What did you do?
Speaker 1:I did breath work, breath work. And then I did exercise and then you did, and then I did a detox eight.
Speaker 2:So you did eight. Sorry, listen all this just so I know what to write in the title eight ways to raise your vibration. Yeah, anyway, we've got a minute over. My god, the shock of it, um well, hopefully this has been useful.
Speaker 1:I hope so, yes and um, I mean, you know it's good and it's good reminder for all of us that there are simple, effective ways we can you know, we can always tap into to feel a little bit better, because that's ultimately what we want, yeah, and, and the key is that every single one of these things is fucking easy to do, so it's really no use like that.
Speaker 2:all of these things are free, apart from maybe buying gents and cher book, but apart from that they're all free and we can do them easily, all of us. So yeah, we'll be back next week. All right, thank you All right, have a good day, lots of love. Bye babe, bye, bye.