Nia is a cardio dance exercise . . . . yes, it is much more than that, but that is sometimes where we start. The Nia Technique produces DVDs that teachers use to learn the Nia routines that have been choreographed by the Nia Trainers. The teacher-learning-routines process is similar to many exercise formats that are taught in group exercises classes across the board. Most often the music is adored by my students. They don’t like every song, but I would begin to wonder if they did. Nia uses a large variety and I would think it odd if EVERY SINGLE SONG was liked by every student. Every so often though there is a song that someone asks about. They want to know who sings it. They want to know the words. All of Nia routines are available for purchase as an album*, but sometimes it is just a song. Currently I am teaching a Nia routine with one of those songs.
The song is Shine by Joshua. The lyrics are as follows:
People want freedom in life
People want freedom in life
come seek a, come seek a
People want freedom in life
Verse I
(Shine within)
My sun is blossoming my dreams
aloft amidst the winds and the promises they sing
walking in the stream
lovin’ runs often in my veins
become light
so I breathe softly when it rains
crossing over phases of the moon seas change in a whisper
risen from the chambers inner wisdom
painted with the pigments of a vision(ary)
dancing in the plumage of illuminary
I ruminate the way that newness carries me towards my selfness fragrances in praises form a shelter
waves of vibrations pour over relics saturated in wellness precious moments envelope me so my language is angelic
tell it – like a picture spoken in scripture
listen – to the morning born from hope in the mists of enigmas ocean of rhythms sweet ambrosia of beginnings openness is living
Chorus
People want freedom in life
come seek a
way of living, breathing the light
it’s gonna be the
eve before the dawn song before the rhyme
open up and let your love shine
(love shine)
(repeat)
Verse II
Rays of sun trickle down my throat coated with sounds of growing abound
and hope flutters on a melody telling me to develop these heavenly grounds of mine
*Shine* *Shine*
Soul surfing the divine
nurturing intuitions relearning to visualize the moment’s gift it’s open like an infant’s mind
an intimate design a wish up in the sky wisps by “Spread your wings! Come let your spirit fly!” (fly fly)
Ascending inside levity mending the mind states to befriend a sublime face of a love you always knew and present beside waves of benevolence, rise, bathe and through cleansing your eyes you’ll see:
that love was always you!
flow through the mirror to embrace your destiny it’s beckoning so hold it dearly to your breast and feel the blessings the fibers of your being vibrant reasons to let me be me – free
a love shining to eternity, a love shining to eternity, a love shining to eternity, a love shining to eternity, a love shining to eternity, a love shining to eternity, a love shining to eternity, a love me to . . .
Chorus
Let your light shine, let your light shine Let your dreams shine, let your light shine Let your heart shine Let it all shine, shine, shine Shine now, shine now
(repeat)
Chorus
Heart shine, dreams shine, mind shine
I shine, you shine, we shine… we shine… we shine…
Composed, written, arranged, performed,
produced, and engineered by Joshua Seaman.
I first looked up the words when I heard the part I have in bold. I love that. I hope you enjoy this song. It is a look into some of the music that we dance to in Nia.
What type of music do you like to workout to? Do you have a favorite song that really helps you get your “exercise on”?
I know – well, I am pretty confident that I have mentioned before in a blog post that I don’t think of myself as teaching people Nia. Even though I say I teach Nia, I usually prefer to say I lead Nia. I wish I could find that post because I would like to check what I said exactly because I am feeling a bit different these days. Or maybe I have it clarified in my mind better. I believe I said that I don’t like to say I teach Nia because I feel that a dance teacher is one that demonstrates the steps and then has the student try to do them while the teacher watches. Then maybe the teacher demonstrates again and the student does it again and then maybe there is some adjusting done by the teacher. Or even in a group dance class setting the move is done over and over until it is somewhat learned and then the next move is added on. Sometimes there is a sequence of moves that is demonstrated then practiced over a few times and then a new sequence added on. That is what I think of as teaching dance. So in THAT way I don’t teach Nia, but I DO teach Nia.
I do not show the move then have the students practice it over and over before we dance it, but sometimes when the song allows we do a preview and practice. It could be that the song has a long introduction in which there is no specific choreography and in that time we demo a move. While I might not tell a participant in particular a way to tweak the move I will look out into my class and see something that could use tweaking so I might say or even do something that I hope will lead to a change. Say, we are doing a move using our toe and I look out and see someone using their heel, I might suggest using the toe like squashing a bug or testing the water (depends on what we are doing). So in essence I hope to teach the students that we are using our toe. I teach the move as we are doing it as opposed to the aforementioned way.
IN addition, I like to share things about Nia while we are dancing. Sometimes I talk about how Nia incorporates the BMES (Body, Mind, Emotion, and Spirit) I might explain Nia’s Five Sensations while we are moving on the floor. Allowing the Nia students to be reminded of them and possibly use them in the floorplay. I often remind the Nia class about Natural Time letting them know they are free to move through the movement/choreography in their body’s own natural way and timing. Sometimes this is actually part of the song and if not people are always encouraged to move in this way.
So, I take it back if I said — as I believe I did — I don’t like to say I teach Nia, because I do teach Nia. But I don’t teach it as if it were a dance, because it is not just a dance. While we do dance, Nia is so much more. Maybe I should say I lead people through Nia Routines and I teach Nia?
Have you ever taken a dance class like I describe – the demo-do-type? Do you see the difference between two?
Whoa. I have a Twitter account and I follow a lot of Nia people, of course. The other day one of them, Jennifer Hicks post a link to a fact sheet about skin. Many of the things I knew such as skin is the largest organ of the human body, the three layers of skin, feet have the thickest layer, over 50% of the dust in homes is dead skin (ewwww!) and some others. But I don’t think I knew about each hair having a muscle. It makes sense because how else could it “stand on its end” if it didn’t have a muscle to help it stand? And ear wax is actually produced by a type of sweat gland . . . did you know that? Everyone has the same number of melanocytes. Melanocytes are the cells that produce melanin and melanin is the protein that gives skin its color. Wow! So since everyone has the same number it is the activity of the melanocytes not the quantity that determines skin color. You can see the information for yourself on the Elephant Journal’s website, click here. What REALLY fascinated me was the “skin replacement”.
When I read that I thought, “What? Replace your skin?” So, of course I had to look it up. Then I thought, “Ohhhhhhh! I get it.” It is amazing. Sometimes I don’t think about some of the stuff that needs to be done. And let me tell you, I am grateful for not having to know. But if you have a need for skin it makes sense and this sounds really cool. Well, cool once you get over the “gross factor” and the “sad factor”. But this “replacement skin” is actually considered a “wound care device”. So this company called INTEGRA makes the INTEGRA™ Bilayer Matrix Wound Dressing which can help with severe wounds.
The product acts like skin so the wound has a better chance of healing without infection by blocking bacteria and helping control ” water vapor loss”. Wounds including: abrasions, lacerations, second-degree burns, and skin tears. It allows the skin to breath and move, as your real actual skin does. It is made up of two layers, one is silicon and the other is collagen and glycosaminoglycan. The silicon layer is removed after about 21 days of healing. Then the other layer is expected to help provide a structure for the body to build onto, so that layer gets absorbed into the body. Which for me – at this point, having no wounds needing something like this – is a bit icky as it is bovine collagen and sugars. But I am certain if I needed something to help a serious wound heal, I probably would tell myself it was like eating a steak.
But anyway . . . this interested me and intrigued me. It also helps remind me of how incredible our skin is. I mean there are 50 facts that Catherine Beekmans shared with us/reminded us of, but then also that it can heal from such deep and/or severe wounds such as those that would require something like the product mentioned here. I am sure many of you know of this product or others like it, but sometimes I am happy I don’t know these things. I am happy I have never had an occasion to be introduced to this type of thing. But then again when I do learn about it, I am just amazed.
What about you? How many of the 50 Skin Facts did you know? What about this “replacement skin”, do you think it is amazing?
You might have read my post about Sounding in Nia. That is what we call it when we make noise in a Nia class — sounding. You might have read my post about Reasons for Sounding in a Nia Class. Even if you did not read that post, I bet you are aware of some of the reasons to make noise in an exercise class. One of the biggest ones is to ensure breathing. If you are making noise you are breathing. Knowing the students are breathing is a HUGE relief to an instructor. Some of the other reasons sounding is good are it can help stabilize your core, it can act as an emotional, spiritual, or physical release, and it can be really fun. Sounding can be noises/words such as HA, HI, HEE, HOO, WAH, WAHOO, etc. Sounding can also be singing. With “Nia Music” sometimes singing is just sounds.
I always invite the Nia participants to sing. Often times I tell them it is really easy because there are no words. I have often wondered how the singer sings. I have often pondered how it is done. Then Nia put out this video*. It is an interview with Carl Tietze whose song Am I The One, is on the Sanjana Album. Sanjana is the first Nia routine I learned. In the interview Carl talks about how he invited a vocalist, Jen Folkner, to listen to the song. He said he put the headphones on her and most of what we hear on the song is from her first time hearing the music.
She is sounding. Granted, she is doing is beautifully. I don’t want to put the pressure on and say this is what we do or need to do in a Nia class. No, not at all. I am just saying that it is fine to MAKE NOISE. I did laugh when I heard this interview because I kind of imagined that songs that have no real words but are just a singer making noise was done like this. I imagined the musicians just saying, “Go!” and the singer just letting her/his voice come out.
I was recently very amazed and in awe of a woman who had never been to a Nia class before – in fact, before class she asked me what it was. So she didn’t even know what type of exercise/workout it was. And yet, while she was moving to moves she had never done, she was singing. The song was one of those songs without words, but she was just making noise in a “singing voice”. It was great! I was very impressed.
Making sounds or singing in a group workout class is not something that comes easy to everyone. Sounding while learning moves doesn’t come easy to people who normally make noise, so it was especially fun to have her in class. Plus she had that much more fun and received the benefits of sounding.
I hope this interview helps give you a glimpse into making sounds. I hope you are able to experience the benefits of making noise while do your cardio dance. You know it is fun.
Do you sing while you dance in your fitness dance class? Don’t you love the way singing and dancing makes you feel?
*Click here to go to Nia’s website to sign up for the monthly newsletter!
This is not a post about the pros and/or cons of vaccinations. I know that vaccines are hot topic. I am mentioning vaccines in this post because the news stories I have watched all say “get your vaccination”. You do what you want in regards to the flu vaccine. Just keep the McDonald’s Hot Coffee lawsuit in mind when you hear reports about the “DEADLY FLU EPIDEMIC”. That is the one where the news media blasted all over that a woman was awarded $2.9 million for spilling hot coffee on herself while driving with the cup between her legs. Stories made it sound like she sued because the coffee was hot. At the time I never heard any details, did you? My last post Details Lost – It Happens, Be Aware has information on that. These posts were spawned because I have been out and about and I hear people talking about the flu “killing” people. I hear fear. To me, it SEEMS as if the media is based on fear. To me it seems as if they want the public to live in fear. It also seems, TO ME, as if there is an agenda out there to get the public to do certain things. So I am just asking for people to think a little. To remember that we are not presented with all of the facts. And to note that even though all the information you might see is the same, that does not mean it is true. So try not to panic. Keep in mind that there are steps you can take to help keep you and your family healthy. Don’t assume that getting the flu means death. My feelings are …. although I do not know . . . .but I have a feeling that the people they are claiming “died of the flu” died of complications from the flu. Which could be argued that they would not have died if they didn’t get the flu in the first place. But they could have had compromised immune systems making any illness a danger to them. I have not seen enough details in the news stories to know.
So . . . whether you get the shot or not it is smart to still do all the things you need to do to stay healthy and give your body a fighting chance. I know that a lot of the things a body needs a person to do to keep it healthy might not be easy — as in, many may claim they don’t have time . . . . but being sick takes a lot of time. Being sick also exposes loved ones to the illness and they could have compromised immune systems and get more sick than you. ALWAYS remember that taking time to take care of yourself is a great way to show others that you love them! It is not a selfish act, it is good for EVERYONE when you are healthy.
Again . . . . take all the information the media is putting out there with a grain of salt. And do what you need to do to stay healthy. I recommend:
–Sleep. Rest. One of the biggest and best ways to assist your immune system. Your body needs sleep.
–Exercise. Exercise is another great way to boost that immune system. Some believe you sweat toxins out, so you could be ridding yourself of the stuff that weighs down your immune system. There are definitely immune boosting chemicals that get released when you exercise. Plus . . . if you are getting a good workout in, it will help you sleep!**
–Healthy diet. Eat fruits and vegetables. Avoid overly processed foods. Drink water. Drink herbal teas. Lemon water is good to help flush and refresh your system. Avoid soda and excess of juices.
–Wash your hands. All the time.
–Sneeze cough in the crook of your elbow, a tissue, or your hands (see the above) not into the air.
–Try to avoid sick people. I know this is not always possible, but when it is, do it. I find that now-a-days people are more understanding when you don’t want to hug them or shake their hand when they are sick. In fact some will insist you don’t because they are sick.
What other ways can you avoid getting sick? What do YOU do to keep yourself healthy?
**Nia is a GREAT way to exercise. Check my website to learn more. 🙂
I had a new to Nia person come to class today. She called me yesterday to ask about it and showed up to class today. I like that. Of course, I asked her about it after class. She said she liked it because it made her think. She said that is what she needed. Nia is amazing because it is one of those exercises that DOES make you think. There are differences in a Nia routine. There are times when there is Free Dance, a time where you don’t think. You just let your body move to the music. You let it go and see where it takes you. It is not a trance dance, you are not in a state of trance, but you are letting your body move to the music without thinking. There is no thinking of what others think or how you look, or of a pattern, you just move. There is also the choreographed steps. Some of those steps are described as the actual dance steps there are, say a Jazz Square, a grapevine, a ball change, etc. And when learning them or even when incorporating them into a routine there may be thinking involved. There is also the imagery used in Nia. Where instead of saying reach up we might say pick an apple, instead of just saying walk we might say walk Jazzy, instead of saying get down on the ground we might say melt onto the earth . . . .these things might cause you to have to think for a moment. What are the movements involved in picking an apple? What does “Jazzy” mean? How does a body melt? Sometimes a routine will have us doing a movement that is out of the ordinary. Say against the normal “flow” of movement. And again that is where we have to think. So sometimes, yes, we do think in Nia.
Right now I have just begun teaching a routine, I have only taught it once and it is making me laugh because when I first saw Debbie Rosas do it on the DVD I didn’t understand why she said left hand on one section and right hand on another. To me it looked as if she was alternating. So the first few times I did it, I alternated my hands that I started with. When I was barring the song and I went to write down the arm choreography I stopped to watch it closely. She says left when we start with the left ONLY and right when we ONLY start with the right. There is alternating hands in between, but not alternating starting hands. This is one of those funny moves that makes me think. I love that the other teachers on the DVD didn’t quite get it either. Makes me feel better. Makes me remember that it is a practice and my brain and body will have to think about this move until I have it engrained.
I love that Nia is Body, MIND, Emotions, and Spirit (BMES). I love that new people come in and see all that it is and say they love it. I love it even more when they come back.
I always say that there was a reason Nia was once named Neuromuscular Integrative Action . . . . because that is really what it IS. I don’t know why they abandoned that, but I can imagine. It is a mouthful. And to some perhaps it sounded intimidating. Once people come to class they get to see it for themselves. It really was/is an ingenious name, just a bit much, I guess. As we are thinking we are using our nerves and our muscles.
Oh man, kind of a crazy end and a crazy beginning. I said that Friday was my last Goodie Jar post, then I post another one. Well, I actually said it was my last Goodie Jar check-in. I said I am not going to do it again, but I am. I really enjoyed going through the little notes and reading about the Good Things. It was pretty much what I thought it would be. It helped me remember some good things that happened during the year that I might have forgotten about. It was really funny when I had to stop and think a bit to remember or understand the note. Not many were like that, but a couple. So I am going to do another year of jotting down the good things. I am trying to think of something to put them in. I am wanting to use a different vessel. Oh, I just had an idea! Maybe I will change the vessel throughout the year. Right now I just started putting the papers in a small Christmas dish. I plan on putting that dish away when the Christmas stuff goes up so I will have to find something else. Perhaps a seasonal change? Hmmmm. Whatever I decide to put them in, I am doing the Goodie Jar again.
I will not be posting a reminder every week. Maybe once a month or not even really on a schedule. You get the idea and if you are participating you can put your container in a place where you will see it and that can remind you. Remember this is just something to help us remember good things. Also to maybe take note of some of the good things that are little that we might not remember by the end of the year.
In my last check in I talked about my friend who is so organize she has a place to put her “good things” after she read them. I didn’t know what I was going to do with mine. After reading them I decided. You might know that our cat is sick. A lot of my “good things” related to her “comings and goings”, let’s say . . . I did not feel the need to keep those. Those were good things to be reminded of, but then not stuff that has longevity. Also a few were about the weather and meals so that kind of stuff I enjoyed being reminded of, but I don’t need to keep that for future reference. Not all the things were about Nia, of course. So I made two piles; one was to be thrown away and the other I am keeping. It fits in a small sandwich baggie and that is good for me. The keep pile had things like visits with friends, stuff that happened WITH people and ALL of my husband’s contributions to the jar.
My hubby said he will participate again even though it isn’t HIS thing it is MY thing. He participates in a lot of things that are “his thing”. He is definitely a good thing for me to note for my Good Things Jar.
Well, last Friday I posted what was going to be my last Goodie Jar check in, but since today is Tuesday and it is my regular posting day and it is ALSO New Year’s Eve, the day I get to read my good things, I thought I would post about my Goodie Jar one last time. I want to wait until my hubby is home so we can go through it together, but I think with a year of good things mostly relating to Nia he might get a little bored while I read them all. Plus, I want to post about some of them so . . . . I have decided to read a few and post about them and then do the rest while we are together. Because it is not as if by me reading them by myself they get used up and are no longer good things. I can still share them with him when he gets home. So it is all good — I think.
As you know, as I am sure you experience, there are a lot things that happen in life. We tend to assign “good” and “bad” labels to them. It is just a common thing for us to do. Some people can find “good” in “bad” situations and “bad” things and it seems as if some people can’t find the “good” in anything. But since life has its ups and downs and things that happen no matter what, sometimes it is nice to make note of the things that made you happy or made you smile or made you think less about the “bad” things and more about the “good” things.
I really enjoyed making my notes. As you can see I used all types of paper. I thought it would be fun to have not only a full jar, but a visually intriguing jar. I used colored envelopes and wrapping paper and a bunch of different types of paper. I think it made the jar look like a good thing itself.
So here are some of the good things I have in my jar:
Tuesday, Dec. 10: Dinner with cousin Tracy. House of Genji – Katy, Jim, Pattie, Pop, John, Tracy, Me
Teach at the Tannery! Awesome! Fri. 6.21.13
Dec. 10, 2013 Spot ~ Wonderful Girlie!
Ahhh. Nice to be reminded of the Good Things that happened and that the things I have are good. I am blessed. It is a good thing to live in a place that has beautiful weather. It is a good thing to be able to visit with family. It is a good thing to be able to fill in as a Nia Sub and to do it at a wonderful studio. And it is a really good thing to have such a great cat.
I hope you have a full jar. I hope that you had a lot of good things this year. I hope that you are able to enjoy what you have.
If you want please share some of the good things you put in your jar. You don’t even have to explain them. Just let us know what you put down on paper and put in your jar.
I see post on Facebook again about people doing this for 2014. I do hope they do. I have another project in mind for myself. A more personal one. I am sure I will post something about it as the year goes on. I will probably do a post or two about good things too. I think it is important to remember them and you know I use my blog as documentation for so many things. So I am sure I will document some good things here.
I do hope that you can see the good that has happened this past year and reflect on that . . . and I hope that you are able to make 2014 a GREAT year for you and yours!
Oh my! You might have read my post about me getting to teach a Nia class in Santa Cruz. Santa Cruz, for those of you that might not be familiar, is a beach town in California. It is not very far from me, but I still don’t get over there often. The place where Nia is held over there is lovely. My student and I usually make a day of it when we go over the hill. The last time we went we stopped and had breakfast at a place serving daily toast. That started my fascination with what I call “Fancy Toast” – click here for the post on Fancy Toast. I have tried it with pears and I like it much better with persimmons, which is funny because that was a substitution on the part of the restaurant owner. But the persimmons have to be REALLY, REALLY, REALLY ripe. At the point where they are almost mushy and a little slippery to cut up. Since I eat the Fancy Toast all the time — because I just happened to have had a few persimmons — I thought I would look into the nutritional value of persimmons.
The ones that I have been using are the flat-ish kind. I hear they are the Asian persimmons. According to a document from the California Department of Public Health a medium (168g) persimmon has 118 calories, only 3 of which are from fat. With the following percentages of the government daily values:
Total Fat: 0g 0%
Saturated Fat: 0g 0%
Trans Fat: 0g
Cholesterol: 0mg 0%
Sodium: 2mg 0%
Total Carbohydrate: 31g 10%
Dietary Fiber: 6g 24%
Sugars: 21g
Protein: 1g
Vitamin A 55% / Vitamin C 21% / Calcium 1% / Iron 1%
Persimmons have a lot of sugar and relatively no protein. But a nice amount of fiber and a good amount of Vitamin C, but even better amount of Vitamin A.
Remember, also, that colorful fruit has carotenoids which provide the orange color in the fruits. And the carotenoids act as antioxidants in your body, meaning they attack harmful free radicals that damage tissues throughout your body.
Most of the recipes I saw called for persimmon puree which is a combination of cooking and blending. So I like the idea of putting them on my toast, I cut up the raw fruit and pile it on top, making it “fancy” or putting them raw into a salad. I actually have not tried them in a salad because I have used them all on my toast!
There are two varieties, the Hachiya and the Fuyu. The Hachiya is the taller of the two, with the Fuyu being more flat. The Hachiya is used more for baking whereas the Fuyu is the one that people eat raw. The document I mentioned states “The Fuyu was developed by breeding out the tannic acid from the Hachiya, making it more appealing to taste and easier to eat whole and raw.”
Have you tried making and eating the Fancy Toast? What else do people do with persimmons? Do you have a persimmon recipe?
For many it is Christmas Eve. Some might not celebrate Christmas or it is past the day, but here, where I am, it is Christmas Eve. It is Tuesday so normally I would have had a Nia class in the morning, but the Park and Recreation Department of San Jose took the day off so there was no Nia this morning. They also have instituted a very abbreviated Group Ex schedule so my Nia classes with the City of San Jose are done for the year. We will be back Thursday, January 2, 2014. (WHOA! 2014!) I have one more Nia class in Willow Glen this year and one more class this year that I am subbing for the YMCA. Then onto the next year! So today I had a very relaxing Christmas Eve Day. Probably thee most relaxing Christmas Eve Day I have had in a LONG time. It was nice. One thing I had to do today was make spinach dip. In my world this is a common party treat. I have been making it for as long as I can remember. Although I had not made it in a long time. I think I first heard about spinach dip when I worked at my first mortgage job in the mid ’80s. So that is a long time. Spinach dip seems pretty common and timeless.
One thing I notice over Thanksgiving when I made a quadruple batch was that the recipe calls for a 10 ounce package of frozen spinach. Well our big green friend now makes his frozen spinach in 9 ounces sizes. I thought that was funny. Then today as I happened to be READING the recipe I noticed something that had me saying, “WHAT!?!?!?!?!?!?!?!?!?!” The directions actually say to COOK the spinach. I have never heard of such a thing. I have NEVER cooked the spinach. And as I mentioned I have been making spinach dip for YEARS. Cook the spinach? Really?
I prefer the Knorr Vegetable soup mix. But one year I couldn’t find it ANYWHERE and I ended up with the SPRING Vegetable mix and that was awesome because it had mushrooms in it. Now I can’t find that. I have also used other soup mix and have not been as happy as when I use Knorr. But this “cooked” really made me laugh out loud. Here is the recipe I am sure many of you are familiar with:
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Knorr Spinach Dip
Ingredients
1 box (10 oz.) frozen chopped spinach, cooked, cooled and squeezed dry
1 container (16 oz.) sour cream
1 cup Hellmann’s® or Best Foods® Real Mayonnaise
1 package Knorr® Vegetable recipe mix
1 can (8 oz.) water chestnuts, drained and chopped (optional)
3 green onions, chopped (optional)
Directions
1. Combine all ingredients and chill about 2 hours. Serve with your favorite dippers to your favorite people.
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Also, for me, the water chestnuts are NOT optional! They are a requirement. In fact, to me, the are the best part. If you watch me getting some spinach dip you will probably see me pushing my cracker/bread/veggie through the dish just trying to get at that chunk of chestnut.
In addition to the change in weight of the spinach they also now package it in a plastic, which helped when squeezing the water out. After I squeeze the spinach it is all clumped together so I use forks to pull it a part.
So I have two main questions for you:
1) Do you COOK your spinach? 2) How do you squeeze all the water out of the frozen spinach? To me that is the worst part.
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