#94 Bilateral Processing Bootcamp Identification and Setup | Recovery Secrets Series

Welcome to the Overcoming PTSD Podcast. My name is Brad Schipke, and this is the limited series called Recovery Secrets Daily Coaching. Now, these were private sessions that I originally ran as a paid coaching program, but now for the first time ever, I'm making all 100+ sessions available for free for all of you podcast listeners. And this series is over 100 days of practical strategies that have helped thousands of trauma survivors fully heal. So make sure to subscribe because I'm dropping a new episode every single weekday until the archive is complete, and you definitely do not want to miss it. So without further ado, let's dive on in.

All right, we are live here. Welcome everyone to our Recovery Secrets Daily coaching call. We are so excited to be here with you on this lovely Wednesday rainy morning. I love rainy mornings, especially in the summer. So it is so good to be here with you. If you're gonna be joining us live, feel free to say hey in the chat box so that we can welcome you to the session here today and engage with you throughout the session here today. And it is so good to be here with you. Like I said, today and this week is a boot camp week. So we're doing a deep dive on a processing tool that is called bilateral processing. So yesterday we laid the foundations, and today we're going to talk a little bit more about the beginning and the setup really to doing this properly and doing this in a way that's going to benefit you at the highest level. So this lovely man—

Good morning, everybody. My name is Brad. If you are new, it's great to have you. And if you are returning, it's Great to have you as well. So today, like Kayleen said, we're talking about how to actually— we're talking about the very first step in the actual processing tool, right? So there's 4 steps to bilateral processing, and we're talking about the very first one today. And then we're going to be talking about steps 2 through 4 tomorrow, right? So today it's all about how do you identify what to work on, right? How do you identify the most efficient memory, emotion, belief? How do you identify what to work on? To actually process. And that's the very first step. And it's a very important step. And we're going to teach you some, some tools to help you identify what to work on. So that's what we're talking about today. And like I said, tomorrow, we're talking about steps 3 or 2, 3, and 4, which is all about processing the actual like getting your hands in there again, like getting dirty with it, getting it, get your hands dirty. That's what I was thinking more about, getting your hands dirty, actually doing the work, actually doing the processing and doing the change of belief So that's what we're going to talk about tomorrow. But today is such an important, important step because it can be so confusing. Like, where do I even start? I have, you might know, it might be very obvious what your big trauma is, what you want to process, but you might also be like, I have so much, where do I even start? So this is all about that.

So I think a big question that I want to address before we dive further into this is really the understanding of when should we use this tool versus other tools?

Are you waiting for me to say that?

That was my question too. But if you need a minute, we can come back to that.

No, I didn't know. I didn't know that was a question. I thought that was a just. That's the question we need to answer. I'm going to answer it right now. Kind of rhetorical question. So what was the question? Why do we, when do we use this tool?

When do we use this tool over other tools?

So this tool is, is perfect for extreme emotions or, and generally with extreme emotions, traumatic memories, right? So extreme emotions can be panic attacks, anxiety attacks, nightmares, flashbacks, or any type of extreme fear. Or if you have like a very specific memory that, you know, or a very specific trauma that you went through that you want to process, but it's, it's mainly for those kinds of more extreme kinds of situations. For example, Kayleen used it for her flashbacks and her nightmares, got rid of them, period, done. Right.

Yeah.

And for me, I used it for highly distressing memories that caused me a lot of anxiety or You can also think about like it's a great tool. So if you've been with us for a while, you know that triggers are an opportunity to heal, right? And a trigger is just triggering triggering a very emotional, very strong memory or emotion that's attached to a memory. So this tool is great for diving deeper and actually healing the root of that extreme emotion that comes from a trigger, right? So healing a trigger. So that's another great example that I would use it for in my life too is that you know when I got triggered and I had this very extreme emotion, I would dive in and. I would kind of go through the process that we're going to walk you through today, step 1, and I would identify, okay, I got triggered, I felt this extreme emotion. What, where did this come from? You know, what, what is there a memory attached to this? What belief is attached to this? And then I would go through and do the bilateral processing and installation to heal it. So it's very good for those extreme emotions. Any other ones that you can think of?

Yeah, so I want to start to just— we have taught a bunch of different tools in Recovery Secrets already. Could you grab the whiteboard for me?

Yep.

When you're done with that, I want to start to distinguish each tool from, from one another so that we have a good jumping off point on when to use each tool. 'Cause this isn't something that we've covered yet. And now that we have taught all the tools at some level, yeah, I forgot about that. We can, we want to distinguish when would be a good time to use each tool. So we're going to bring that up in just a second here, but let me welcome everyone. Good morning, Pat, Jeanette, Joanne, Lena, Lisa, Dana, Lorena. It is great to have you all here with us this morning. So like Brad said, we're talking about the foundation, or rather the, the setup to bilateral processing. But I have something I want to go over first because we've taught so many tools. So the big question is when to use each tool. Now, all the tools are going to help us process.

So, and like Kayleen said, we— this is the final tool that we generally teach as a foundation for processing tools. So what Kaylee's going to walk you through is if you don't remember the other tools, she's going to write them up and be like, okay, you use this tool for this situation, use this tool for this situation, et cetera, et cetera. And if you want, you can go inside the platform and you can click processing tools. So if you're brand new or you haven't learned all the processing tools, what you can do is inside the platform, you can filter the categories by processing tools and you'll, it'll bring up everything That'll teach you these 4, 4 tools. You may move. So as you can see here, Kayleen's writing protectors up here. Introspective healing is the second processing tool, bilateral processing, which you guys are actively learning right now, and beliefs, challenging beliefs, which we also went through in previous Recovery Secrets coaching sessions.

So we've covered all these, which is really super cool. So you have a lot of tools at your disposal. Good morning, Larry. Good morning, Delaine. And again, I just want to give you a jumping off point for each tool. Now, as you get more and more comfortable with the tools, you'll notice that You can kind of blend them and you can mix and match them. So you're not sectioned to any singular, singular one of these things. Brad had already just talked about bilateral processing. You can use with an emotion, you can use with a belief, you can use with a memory. So we already kind of talked about we can use it with different things, but I want to give you a clear path of where you should jump off from. So when you have a distressing memory, when you have a distressing emotion, what's the best tool to use? At first. Now you can also use multiple tools here, right? But protectors, what do we think? When should we use protectors? When we have a distressing what? What sort of distress? Good morning, Joe. Good morning, Mimi.

For those of you who have been with us for protectors, you can think about, think back to how you actually start using the tool.

Now protectors, even, it wasn't even the first one we covered. We covered introspection first. So I'll give you a moment to answer the protectors question while I move on to introspection. So introspection is a tool that's largely based on logic, not emotion. And so with introspection, the first place we wanna start, or the best place to jump off, is when we have some sort of negative or distressing thought. Now, beliefs, here's a real easy one. Here's a real easy one. When we have some sort of negative or distressing belief, and these specifically are around or related to trauma. So we have some sort of negative or distressing thought about trauma. We have some sort of negative or distressing belief about ourselves, about the world as a result of trauma. Now bilateral, we already kind of, we already kind of covered here, right? So Brad had already said bilateral processing, a great place to start is a memory. So when you have some sort of distressing memory, Brad had mentioned, I used it for flashbacks and nightmares, very visual, right? Very, very visual.

Right.

Now this doesn't mean you can't use this tool in other ways, but this is the best place to start off. And that protector tool, when we have a negative or distressing emotion, Now you can see how emotion's really going to apply to all of them, how memory may apply to all of them, how beliefs may apply in all different areas. This is just to give you a better understanding of where to jump off. So when you're in distress, I want you to ask yourself, right, is this an emotion, thought, belief, or memory? And then jump into that tool. Now you have these tools at your disposal. So awesome job there. Good morning, Helene. Awesome job. Good morning, Mimi. Good morning, Joe. Great job with that, right? So Mimi sharing projectors are for negative emotion. Nice. Joint sharing protectors for strong negative emotions.

Perfect.

So that's where you want to jump off with these tools. Again, you're not limited to just using protectors if it's an emotion. You can use it in other areas, but we like to keep it a little bit sectioned off at first so you have a better understanding of where to dive in.

Yeah. So what this is, what this is, is a jumping off point, right? Right. Because you can process emotions with bilateral, you can process beliefs and change beliefs with bilateral. But it's mainly like the, when we're talking about bilateral, we focus on changing beliefs through memories, but this is a jumping off point because it can be so confusing. We give you 4 different tools and then you're like, okay, I'm feeling this. What tool do I go to? Right. So we're, we're laying this out for a starting, starting point. It doesn't mean you only use protectors for emotions, right? You might jump around as you learn these tools. You're going to develop the skills and You're going to learn, okay, this works really well for this scenario. This works well for this scenario. Hey, I reached a plateau in protectors. Let me try some bilateral processing on this to see if I can break through that plateau. So this isn't an end-all be-all. This is just a, where do I start if I don't know where to start? So I wanted to say that.

Yeah. So it's literally a jumping off point and it's where we want you to start because once you— we starting is more important than anything else. You don't have to cross every T or dot every I. We talked about that yesterday in our foundations. For processing, you don't have to cross every T. You don't have to dot every I, but you need a place to start to take action, and this is going to help you. And then the more comfortable you get with each tool, the more the better you're going to have an understanding of this is time for bilateral or protector introspection or combination of them. So there's all sorts of things that you can do there. But today we're really we're talking about bilateral stimulation, and there are four steps to that. There, if you notice, are four steps to all of these tools. Which will be another session on its own. That's a different conversation because that's actually a really fun conversation.

It's called—

but another session on its own. But there are 4 steps to each of these tools. Today we are just talking about step 1 to bilateral stimulation. We want to get the setup right for this. After the setup is right, actually taking action on this is very, very, very straightforward because you really don't have to do much. So the bulk of your work is coming from the setup, which is why we're spending an entire session today. On just the setup. So there are a couple things that we want to do in regard to setup. So I'm going to erase this and then we can go from there.

Good deal.

So you're going to get a worksheet at some point tomorrow. You're going to get a worksheet and it's going to walk you through these 4 steps, or yeah, the 4 steps of bilateral stimulation. When it comes to the setup, we need to find a memory and we need to find a belief. That is attached to that memory. Okay, so that's what we're focusing on today and focusing on in our setup. We need to find a memory and we need to find a belief basically that represents that memory. Now we can go either way with this, meaning we can start with a belief. This— they don't have to be numbered 1 and 2.

Mm-hmm.

We don't have to start and say, okay, well, I have a memory of, of this and a belief that represents this best is the belief that I'm worthless. You can start with a belief, you know, I'm, I'm worthless, and you can kind of work your way back. So to find this, there are a couple of things that we want to do. So to find a memory, we have something that we call the flowback. We don't call it that. We call it the memory scan.

Memory scan. That's right.

Because we don't own that. That's Shapiro's. Okay. So we call it the memory scan, right? So the memory scan is a technique that we use, and we're going to walk you through the steps of that. to find basically the right memory. Now, again, you don't have to cross every T and dot every I. Really important, you don't have to cross every T and dot every I. So Brad's going to read the steps of the memory scan while I draw an image on the board here.

Sure. Are you going to write the steps out?

I wasn't planning on it.

Okay, so I'll just read them, read through.

Cool.

So the first step of the memory scan is to start with a distressing feeling, emotion, belief, memory, thought, etc. So anything that's distressing, you start with that. So you can just Scan your body and be like, what is distressing me the most right now? Or you might have a specific trigger that you just experienced, or you might have like Helene had flashbacks and nightmares where, you know, you know what the memory is, but you start with something that is distressing you. And then you want to close your eyes, let your mind drift back to the earliest and most distressing time you felt that way, the time with the most charge, right? So you kind of hold that emotion, right? You hold that distressing thought, belief, Memory, whatever it is, and then you allow you close your eyes, you relax, and allow yourself to go back and basically ask yourself: When is the earliest time that I experienced this? What was the first time? And then what you also want to be aware of, right, is that there's different channels that you can use to access that memory, right? So by different channels, they're basically different different roadways for you to get to the memory, right? Because Like I said, there are, and like what Keely drew up before, there are memories, there are emotions, there are beliefs, and there are thoughts. And you can think of each one of those as a roadway to help get you to that memory, that core memory. So other roadways could be people, places, things, sounds, smells. So different senses that can get you back there as well. So not only are there beliefs, memories. emotions, you can also think about your different senses, right? So there might be a specific sense that, you know, that triggers you. So maybe it's a smell. Like when you smell the smell, that kind of brings back emotions. That is a specific roadway that is linking you to that root memory. Right. So that's something to be aware of. And then when you go through this, you want to just allow yourself to feel, you want to allow your heart to be open. You want to be open to this experience and allowing yourself to go back. And I want to preface this, that you want to know your recovery tools. We said this yesterday. It's a foundational thing. You need to know your recovery tools before you go forward in any of these processes. So you have control over your emotions, right? But when you're doing this, the goal of it is to find the most distressing or the earliest memory that you've experienced so that you can process it. Right. And while doing that, you want to keep your heart open because that will allow those memories and those those traumas basically to come forward, not so that you are experiencing them, but just so you are open to them and you are aware to them. If you're closed off, you're not going to be able to go, go very far in analyzing or discovering what the memory is. So you want to allow yourself to feel. And then what you want to do is after you go through that process, different memories are going to come up, right? So you're going to be like, okay, I, I had this trigger, right? And then you're going to think about that trigger and you're going to close your eyes. You're going to relax. You're gonna allow yourself to feel, you're gonna keep an open heart, and then different memories are going to start to be attached to that. And it's start to just kind of flow and it'll start to flow naturally. This isn't like a forced thing. You just ask yourself, what is the earliest or most distressing memory that's attached to this emotion? Right? So let's say I felt anxiety and I, like, my anxiety was triggered, right? Then you wanna close your eyes, relax, take a deep breath, and then ask yourself that question. When you ask that, you'll think of, oh, You know, this triggered me and that made me feel this anxiety. I'm like, oh, that, that, that reminds me of this time where, you know, I was at school and, you know, people laughed at me when I made a mistake in my presentation. Like, oh, and that, you know, that reminds me of, you know, you know, when I was younger, when I was a kid, when my dad yelled at me or something. And then at some point it's going to stop, right? Where you're like, okay, that is the earliest point in time. But again, it's important to be relaxed. It's important to be open and to allow kind of those memories to flow, because what we're doing here is we're exploring. And again, the goal is to find the most distressing memory where we want to start with, or the earliest memories. And what Kayleen's going to walk you through is like what we call the, what do you call it? Like the first, it's the first domino, right? That can knock down the rest of the dominoes. But the last thing I want to say is, so after you go through and, excuse me, discover all of those memories, that's when you choose. You choose either the most distressing memory or the earliest memory. And a lot of times the earliest one is the most distressing. The mo— the first memory you have to that emotion is usually where, you know, everything kind of started, but there could be something later on that was more distressing. And when choosing between the two, I personally always pick the most distressing one, but I always check in with both. So I usually do the most distressing, but then I, I also check in after I do the processing on the most distressing.

Hmm.

Which we'll get into tomorrow because it kind of naturally kind of flows together. But I usually start with the most distressing. Would you say the same thing? Because—

Yeah. Cause, and I'll, I'll explain why that's actually a really good choice. Again, sometimes they align, but sorry, go ahead.

Yeah. So let me know if that makes sense to you guys in here.

So we're going to simplify that a lot, right? Because it's a big, big process, but I, I don't want it to be this big overwhelming process. It's actually not as complicated as it sounds. So your brain. Is, can naturally do this, and it is going to naturally do this. So basically what you're doing is you're just asking your brain, you're saying, hey, for this feeling, what's up? Right? And it's going to scan things that have happened in your past. And so I want you to think of your brain and what's going on in your brain like a line of dominoes. Can I ask you to lean just a smidgen?

Oh, oh.

Yes.

I didn't even know that was a thing.

Very important part of the image. Like a line of dominoes. Right? And these are all of your memories. These are all of your pains and hurts. Now, this is earliest, or we'll talk about most distressing, and this is present day, right? Today. This is today. Now, each of these things are basically— you can think about them like triggers. Every time you've gotten triggered, you've added a domino to this line. I want you to imagine when you were younger, I would do this now if I had dominoes. Lining up all the dominoes and knocking them down, lining up as many as you possibly can and knocking them down. So each time basically you get triggered or you get hurt, you add a line of domino, or you add a domino to this line. And this line is, we have many of these lines, but it's specific and you're gonna see that in a minute. It's specific to a certain belief that you hold about yourself. So each of these things are basically triggers. Now there is going to be one. Initial, and this is what we're looking for with your scan. Your brain, again, your brain is going to naturally do this. You're going to say, okay, where is this coming from? You're just kind of asking that question and you're letting your brain kind of float back. Like Brad, this is a technique that is designed based off something called the float back technique, which is Francine Shapiro's, right? It's going to float back. It's going to just scan memories that you have, and some might not even seem like they're related. But it's going to basically take these steps back, back, back until it finds your earliest or most distressing. So that's what you're looking for, earliest or most distressing. This is what you're looking for. This is your unprocessed memory. Now, what's going to happen when you do your processing is— this is you, you doing your processing— is going to push that first domino. That's the first domino. It's going to push that first domino down. And what happens when you push the first domino down? It's going to knock down every other domino. So all of these dominoes are every other time— whoops— you've been hurt. So think of it like this. Let's say you're 4 years old. True story. You're 4 years old and you break your arm, right? I was 4 years old. My brother ran me over with his bike.

I didn't know that was when you were 4.

Yeah, maybe I was 5. I don't know. 4 years old or whatever it was, super young. He ran me over with his bike. I believe actually he broke his forearm at the same time. Because he ran me over and then he ran into a tree. So karma was very instant there. And I believe I was actively involved in that process. I was like, yes, run me over with the bike. Anyway, so we're fooling around, we're kids. And so you break your arm. Now, with PTSD, that never gets processed, that never gets healed. And so that's your first domino. That is your first domino. You break your arm. Now, every other time in your life, now, if that never gets fixed, what's going to happen is Brad's going to bump into me and, oh my gosh, did that hurt so much. Now, he just really just bumped into me. But oh man, it triggered me. It brought all that pain up again. So they might not even be all that serious of things that trigger you, but they bump that broken bone that hasn't been healed and brings all the pain up back again. So it's not really— I don't need to deal with the fact that Brad bumped me. I don't need to say, okay, you can't bump me for the rest of our lives, right? I need to go back to the time where it was broken. I need to go to the core, to the root, and I need to heal that. Okay, makes sense. So that's one of the ways that I like to—

That's a great analogy.

Analyze this process and think about this process. That's what we're looking for, the broken bone. We're not looking for the times we got bumped into and it hurt. We're looking for the broken bone. Now, when it comes to emotions, follow me here. What can happen is we have— we'll stand this back up for this example here. Can you draw that domino again, please? We have this line of dominoes, right? And what happens is we might have had a situation in the beginning that now looking back aligns with these dominoes, right? Now looking back fits in with this line of dominoes, but the trauma or the most distressing might be right here. And so what trauma does, think of it like this, you get hurt right here. Now these things are there, but they're not really dominoes in your line yet. Once you get hurt, Your brain is like a vortex, and it's like a magnet. And so you get hurt here, and it look— your brain looks back on your past and say, wow, okay, here are all the reasons that this hurts that much more. Here are all the reasons where this would have hurt that much more. Does that make sense? So it kind of sucks those things in. It kind of makes these things big things when they aren't necessarily. So it makes these things bigger than they are, and it lines up dominoes basically behind it, which is why we're looking for earliest or most distressing. So you might have your most distressing here, but your earliest And like Brad said, and we'll talk about this more tomorrow, we want to check in with both. But it's okay to choose your most distressing because what's going to happen is those are, those are also going to kind of fall away. But it is like a vortex. So it really doesn't matter how far in this process that you kind of get hurt. Once you get hurt, that's what can happen. Again, depending on how old you were or how old you are, your brain will say, okay, well, actually, here are all the things in our past that also fit in this line. Of this hurt. Does that make sense? Let me know if that makes sense. Let me know if that makes sense. And then we'll, we'll start to kind of clarify this and move on to our next process here. So it's all about just finding the memory.

Yeah.

And you can do that as a jumping off point. You can use an emotion. It could be anxiety. You could use a trigger, just kind of asking, okay, why was I triggered by this thing? Where does this come from? And just, you're literally sitting there and like Brad said, know your relief tools, but you're literally sitting there and you're just thinking. And this can be uncomfortable. It really can be uncomfortable. You're just thinking, you're allowing your brain to say, okay, well, here's another time. Here's another time. Here's another time. Here's another time. Here's another time. And eventually your brain, and you're not really directing this process, you're just kind of putting it out there and letting your brain kind of go for it. Eventually, your brain is going to stumble on something that really, it's going to be pretty obvious that that's the thing because you're going to have a spike in your emotions. And that's the thing that you're looking for, the thing that spikes that up. So there might be a bunch of things that just, they don't really resonate. Yes, you were triggered, but they're not really super resonating. There's going to be, there's really going to be one that really elevates you. That's the thing that you're looking for. Cool.

Yeah, that was a great, great explanation. So earliest or most distressing, but most distressing, right? And we say earliest just so you go back far enough. You want to try to find the earliest one. Right? That's that's the goal, and then go through and be like, okay, what's the most distressing? And a lot of times the first one is, but sometimes it's not. So something else I wanted to say is, like Haley said, it's simple. You know, like we're talking about a lot today, but it's a very simple process. It's a very natural process. You allow it to happen. You don't force it to happen. You allow it to happen, but you're focused. Just because you're not forcing it doesn't mean you're not focused. So you're focused, but you're allowing all of these events. And these memories to connect to one another. And a really great visual that I like that, you know, I kind of came up with that helped me kind of visualize what was going on in my brain was that you have this, this sort of trailhead right here, right? Where you're starting with a distressing thought, emotion, trigger, something. This is where you start, right? So you're experiencing something now that you want to dig deeper on. So this is kind of like the trailhead. This is where everything starts and you don't know where the trail's gonna lead.

Right.

But then you start doing this, this memory scan technique, and you start just relaxing and allowing your brain to make connections and go further and further back in your memory. Right. And it'll start to make connections. So this, this trailhead might lead you to this memory over here, and it might lead to this one over here and this one over here. And this one might also lead to this memory and this memory. And then what ends up happening is that you end up creating this, this network of memories. And I call it like a memory network. Where you just have all of these different memories. I'll draw straight lines because I feel like it's getting a little busy, but you end up building this network of memories and you eventually want to go so far until you find the very first one, right? When you find the first one, then you want to scan the entire thing and find the most distressing one. It's the same thing that we've been saying, but that idea of a memory network has helped me because it's very natural because one thing will lead to the next one, which will lead to the next one, which will lead to the next one. Right. And it's, it's, it's very natural. You allow it to happen. It's not forced. And that's a very important thing. You're relaxed while you're doing this. You might be feeling some distress when you go through some of the memories, but overall you're not forcing it to happen. The more relaxed you are, the more memories that will come forward. And that's a very important thing is it's, it's not a, it's not a conscious thing. It's, it's your, your basically it's making your subconscious conscious. It's a lot of what we talk about with protectors is like when, when you're doing protectors, you're, you're not forcing it to happen. You're relaxing into it. And you're asking questions and waiting for things to appear, right? Because a lot of these memories are, have been pushed down by, by us and we want to relax into it and allow them to come, come to the surface. Right. We're not pulling them down from the deep. They're floating to the surface.

Right.

So that was something that very, very helped me.

Yeah.

Very much helped me.

So what you're, you're doing here, again, you're starting here or you're starting here, whatever it is you're starting, it could be with a belief. It could be with a thought. It could be with a memory. You can, you can start with a memory, you can start with an emotion, you can really start anywhere and allow yourself to do this. So that's an important piece of this. You're not forcing this. You are bumpers on a bowling alley. That's what you, you are the bumpers. You're letting your brain have its space to do its thing. If it gets off track and it starts thinking about dinner plans, things you have to do that day, we're bringing it back in. We're, we're saying, okay, hold on, actually, here's what we're thinking about right now. So that's what you're doing with this exercise. Now, Here's what I want to say. We are looking for the most distressing thing. We are literally looking for the distress. Stress is a good thing, right? At the end of the day, you need to know your limits. We— you want to know your recovery toolbox tools regardless of if you do this or not, but you want to know your recovery toolbox tools going in. We talked about this yesterday. You have to know what's too uncomfortable for you, what's going to put you in a bad position. But to be honest with you, and again, you have to make the decision for your limits. We are looking for the distress. So the distress here is a good thing because we need that to move forward in this process. That's why we're spending an entire day just on finding— we're just finding the distress. We're not even doing anything with it. We're literally not even doing anything with it. We are just finding it. So the 2 things that we're finding here today, and you might— for some people, this is going to happen a lot quicker than others. We're finding a memory and we're finding a belief. And they're attached to each other. So you might even start with a belief. You might know that you have the belief that you are worthless, and you start at the top here. You start at this trailhead with that belief, and that belief eventually takes you to the memory. Or you might start with a memory and then have to identify, okay, what belief represents that? That's the 2 things that we're looking for here. This is a great way to help you find the memory. You, again, you, you could start with, you could start with a feeling, you could start with a thought. There's all sorts of things that you can start with. So finding the memory, important piece here. And now is finding the belief. And again, one can lead to the other. You don't necessarily have to start with finding the memory or finding the belief. So what I'm going to do now, I'm going to pull up a worksheet, a chart from— this is from Dr. Francine Shapiro's book. This is an amazing chart. When something is well done, there's no reason to do it.

To redo it.

It's to redo it. It's already so well done, right? So I'm going to share my screen here and I'm going to share this. And basically what this image is— this is kind of small actually.

You can zoom in.

Here we go. What this image is, and you're going to get— I'm going to give you this, but what this image is, is a bunch of negative beliefs and what Francine calls their counterparts or their opposites, basically. So let me just share this quick.

And on the sheet it says cognitions, but it's beliefs.

Yes, that's right. Okay, so a lot of beliefs here. Dr. Shapiro breaks these into 3 really like common areas. So you have beliefs surrounding responsibility, you have beliefs around control and power, beliefs around safety and vulnerability. Now, you are not limited to this sheet by any stretch of the imagination. This is just a really good starting point. So if you already have your memory, the next step is to find a belief that represents it. Now, it might be obvious to you, it might be obvious, I'm worthless. And that might be the belief that represents it. If it's not obvious to you, and you're having trouble coming up with it on your own, what you can do is you can go through these negative beliefs. So there's negative on the left, positive on the right, negative on the left, positive on the right, you can go through these negative beliefs and say, okay, which one is closest to the feeling that I feel? Because sometimes it's hard to articulate. So this is a really great resource. So you can see all these negative beliefs here. I don't deserve love. I'm a bad person. I'm terrible. Here are all these negative things that you can basically— you wanna pick one of them to pair with the memory that you're working with. Now, in contrast, you could also go through this sheet, and I would absolutely recommend doing it, and read all these negative beliefs and sit with them for a second and basically ask yourself, does this resonate with me? Do I believe this? Does this feel true to me? And some of them are gonna be no. And then some of them are going to be yes. And so you might find that 3, 5, 8, 10 of the negative beliefs on here resonate with you. And so you can actually pick the belief first, then go into the memory scan to find a memory that represents it. Does that make sense? So you can go either way in this process. So at this stage, we're— we don't really need the positive beliefs. It's going to be important a little bit later on, and it's going to be important. We're going to talk about that more tomorrow, but it's identifying. Negative belief matched with a distressing memory. That's what we're looking for here today. That's the setup here today. Okay, so now you're going to have multiple negative beliefs, you're going to have multiple distressing memories. Does that make sense so far? I want to make sure that we're all on the same page. I know this can be a lot. I'm going to take the sheet down, but I am going to give it as a resource, just because I want to check in with you all on Facebook.

So again, this is a starting off point. The belief does not have to be on here. And like Kayleen said, you can start with a memory or a belief. And something that I like to do was actually, after I did all my work, go through the beliefs and be like, okay, am I still holding any of these beliefs? Because after you do the work, so maybe some of you guys have already done a lot of processing, you can go through this sheet and you can go through the beliefs and then you can just be aware of if that negative belief triggers any negative emotion. And that can be something else for you to start on to deepen your healing and it might help you become aware of a belief that you're holding that you're not really aware of right now. So if you've already gone through this process, I know a few of you are Unbroken to Unbreakable who have done a lot of processing. This is something that you can do to take, take your process, processing even deeper and your healing even deeper is just go through and be like, am I holding any of these negative beliefs? And what's also cool, what also I like to do is, you know, just imagining myself be like, how cool would it be if I could shift that belief? So when you, when you look at the beliefs and you're like, okay, I pick I'm unlovable. Look at the positive one. You don't have to do anything with it right now, but just look at it and be like, wow, what if I believed I was lovable? Because that right there, instead of unlovable, that right there gave me a lot of hope and motivation to actually continue through the process. Because just imagining yourself, if you hold— if you have the belief I'm unlovable, just imagining yourself believing, even if you don't fully believe it, that I am lovable is— it's an incredible feeling that can be incredibly motivating. To actually push through the challenges and the, you know, the skill development, all of that. So in the beginning, when learning this memory scan technique, you may have to go through it step by step. You may have to go through and be like, okay, I'm gonna go into, what's the belief I'm holding, right? All right, this is the first belief. And okay, I have to go through and I ask myself this, and it might take you a little bit longer, but I always like to bring it back. This is a skill, right? You may not get it right, but the goal, as we talked about yesterday, is not perfection; it's imperfection. The goal is to do this imperfectly until you build it, and in time you're going to get better and better and better at this until it's second nature, and you don't even have to think about the steps. You just go through and be like, "Okay, I felt this emotion. Where does this come from?" Bam, bam, bam, bam, bam. You know, I identified all the memories, and I know what to work on, and then I go through and process it, and I already know how to do bilateral processing, so I just process it. And Kayleen's like a king at this, where she would. She would, once she knew and was aware of what the problem was. And a lot of times when you've done a lot of processing, the problem isn't you knowing the skills. It's just becoming aware of what you need to process. So once Caitlin was aware of what she needed to process, it was like, literally she was like, oh, this is where it's coming from. 15 minutes of processing. Cause she was so freaking good and dialed in and she could, she could shift things around really quickly. But in the beginning it looked a lot different because there was, A lot of skills that needed to be developed, right? So expect there to be some challenges. Expect there to be expect the process to be imperfect, but you're going to develop this skill in time. But the goal isn't perfection; the goal is imperfection. We want you to be imperfect in this process because if you're being imperfect, you're doing it. You're doing it and you're getting it done and you're making progress. So just reiterating that, bringing what we taught yesterday into today into today because really it's about. embodying those beliefs and really holding them while you go through this process. So you have something you want to cover here on the board?

Yes. So one last thing for setup, right? Nice. I know we said we wouldn't talk about it till tomorrow, but I do want to talk about it today. Your, your 2 items that you're finding here for each trauma, we'll say now there's going to be multiple of these. There's going to be, you might have, you know, 8 things that you need to process. So 8 memories paired with beliefs. What you want to do in this identification process is find the negative memory, find the negative belief that pair together, and then the very last thing that I really want you to do in regard to these negative things is rate your distress level. So 0 to 10, out of 10, how distressing is this, right? 10 being max distress, 0 being no distress. How distressing is this? So if you're going to go through this process multiple times and find multiple memories paired with beliefs that you want to work on and you want to process, this is going to be good information to have initially. So out of 10, let's say this thing that I chose is a 9 distress level. Let's say something else that you chose was a 4 distress level. Now, still worthy of being processed. Of course, we don't want any distress, but maybe you want to start with the 9, or we'll talk about maybe you actually do want to start with the 4 to kind of get a handle on things. And then the very last piece to this setup is picking the opposite belief. So now we're picking a positive belief. Just the opposite, really. And then one last rating we do initially before we do any processing is rating something we call a believability level.

Okay.

And so this is a different scale that we use cuz we wanna track these metrics. We wanna understand where we are in the process. And you'll, we'll talk about later this week what we do with these metrics and why they're actually important to not skip out on. But from a 0 to 10, How, how believable is this? Do I believe this thing? Now, at first, it's probably going to be pretty low. So 0 being I don't believe this thing at all, to 10 being this is an absolute certainty, the sky is blue, right? That's what we're rating here. So maybe we'll say this is a 1. Now, this is all one situation right here. One situation. Negative memory, negative belief, distress level. Positive belief. This is really just the opposite. Believability level. Now, it might be a 2 or a 3. That's okay. It's probably going to be pretty low though. And that's what we're working to get this level up and this level down. But we want those metrics at first. They're, they're really important not to skimp out on because we use the metrics to determine what to do in certain situations within this process. So that's the last thing I'll give you. I know that's a lot of information for today. That's the last thing I'll give you for today in regard to setup. Any questions? If you have anything.

This is your action for today, right? So what I want you to do today, because this is a bootcamp, I want you to take action on this, right? So I want you to, as you're learning this, take action because that's how you're going to learn. So this is your action for today. Identify memory or belief to start with. It can be either or. If you have a distressing belief that you want to start with, or you're not really sure where to start, you can use that, that list that we gave you and identify a belief and then find the memory or start with the memory and go back. But we want you to identify these 2 things, right? However you want to start, identify the memory and the belief. And then rate the distress level of that. All right, so identify the memory, the, the most distressing memory, which could be the earliest or most distressing, but you want to find the most distressing one. Put that here using the memory scan technique we talked about, writing down the distress level. And then step 2, taking the inverse of that belief, the opposite of that belief, something that you want to build, the belief you want to build, and then rating the believability. So this right here, everything that's on the board today is your First action item of the boot camp. And what we talked about today is identifying the root. And if you've been with us for a while, or you don't even have to be with us for a while to know that we always talk about, if you want to heal, you need to heal the root. You can't cope. If you're coping, you're not going to heal. Coping is not healing. And what you're doing here, why we spent an entire session on this, is because you're identifying the root. You're identifying the most distressing memory. You're identifying where all All your problems come from that most distressing memory, and there might be other ones that are attached to it, but that most distressing memory is at the very root of all your triggers. That's the very root of your anxiety is at the very root of all the challenges that you're facing right now. And that's how important this work is. This is where you really get your hands dirty, where you actually start, you know, making huge progress because you're, you're learning how to address the root, how to heal the root, how to process the root. And that's exciting. If you've been struggling your, your entire life, This is the first step to get to the root of it and pull it out. Like when you're, when you're, when you're weeding a garden, I used to do it a lot with my mom. She's like, make sure you grab it down low so you get all the roots. You need to get it at the root. And that's what you guys are going to be doing. And it's so exciting because everything is going to get so much better for you. If you're hearing this for the first time, this is where everything starts to change because you're, you're, you're taking the time to identify the roots so you can process it. So this is exciting. This is so exciting. And I'm so excited for you guys. I hope I can pass on just a little bit of that excitement because it is challenging. And that's not to say it's not challenging. The journey is extremely challenging, but it's also extremely exciting because you get to start to step into that new life where you're, you're at peace and you're starting to love yourself more and accept yourself more. And it's just a beautiful, beautiful healing process. But like Mimi said here, action in healing— actually, I just, I didn't even read the whole thing. I apologize. I just read action. I'm going to be honest, but like Mimi said, the first word that Mimi said, action, action is the most important thing, right? And Ella. Yes.

There you go.

So you need to take action on this. Take action on this today. It's that important. If recovery is important to you, take this action, right? That's what it comes down to. If you actually are serious about your recovery and you want to build that life, you want things to show up, but your commitment is going to show through whether or not you actually take action. And this is where The heavy lifting really starts happening, and it's super exciting. So take the time today. Doesn't for step one; it doesn't have to take that long. It could take fifteen minutes, take twenty minutes. Now just imagine taking twenty minutes of your life, or half hour, even an hour of your life to identify the root of something that's been maybe paining you, or you know troubling you for your entire life. Right? How amazing is that?

It's amazing.

Like you take fifteen minutes of your life, or an hour of your life to identify the true root. Of the problem that you've been facing your whole life, the thing that has been triggering you for your entire life. How amazing is that? It's a beautiful thing.

And honestly, this probably is not going to take you more than 15 minutes.

And this isn't coping. The work you do now, the work you do now is going to be the reason why you never have to do the work again in the future. This isn't coping.

Say that again.

The work you do now is going to be the reason. Thank you for rewind that and just replay it a few times.

The work you do now is the reason that you will never have to do work again in the future.

Yeah.

That's important.

I got mad about it.

Important. I know. You just like— that is so, so important. You're making a deposit that you will not have to make again.

Ever again. Ever again.

Once you pay this off, that's it. It's paid off. You're done. You're done. That's it. And that's an amazing, amazing thing. Yeah. So be excited about it. It's not going to take you— in the majority of cases, it is not going to take you more than 15 minutes to do this. Find the negative belief memory, find the positive belief, and rate these things. Yeah. In the majority of cases, it's probably gonna take you 5 minutes. It's a lot simpler, and there might be a little skill building involved. So maybe the, the first thing that you do, because you might be shut down, and then maybe as you kind of open up and you start to allow your brain to do that, you have another 10 different things that you wanna work on, and you could do all of that within the half hour, right? But you're doing the setup here, really super important. Again, I want you to think about how fast 15 minutes goes every single day, or 5 minutes goes every single day. Spend 5 minutes on this, and if you don't get where you wanna, you wanna be, spend another 5 minutes a little bit later. You know, just kind of work on this a little, a little bit at a time. That's okay too. But think about how fast 5, 10 minutes goes by every single day. If you're someone who watches TV, if you're someone maybe who listens to music or commutes, the day flies by. All of a sudden we're at the end of the day and that time has gone by for everybody. It goes by so fast. So think about how many 5-minute blocks go by every single day, and you can take just a couple of them, take 2 or 3 of those 5-minute blocks and get a start on this work. Really super powerful.

So powerful.

So I did, I did see your comment or your question, Barbara, about the question when we had the dominoes up, and I can't remember if I addressed it directly, but I want to address it directly. So when we had all those dominoes up, we had said when you find the most distressing The earliest or the most distressing. Typically they're the same. Not always though. When you knock that domino down, it knocks down all the other dominoes. This is a line of dominoes that your brain has kind of put up. We find the right one, we knock it down. Find the right one, it's going to knock all of them down. So us doing the processing is us going into that that domino line and just you know flicking or pushing it. Yeah, that's the process of not. We only— this is beautiful. We only have to get really one of them and it, our brain does the rest of the work. It knocks the rest of them down. So we don't have to go one by one and pick those dominoes out of the line. Beautiful thing. We just have to push one of them.

If you do it and it doesn't knock them all down, it means you didn't find the biggest one.

All right.

Which that has happened to me. I'm going to say it's not— I, I wasn't perfect and I didn't, I didn't. That's why the setup is really important. You want to make sure you find the biggest one. And sometimes you pick the biggest one that you think is there, but then once you started and you get like, you start doing the work, you start doing the processing, you become aware, like the memory network starts to expand and you learn more and you discover more ways that like is connected to this. And then you find a bigger domino. So you might knock down one, you might discover a bigger one, but then when you knock down that, that big domino, you don't have to go through and like Kayleen said, pick up all the little dominoes, but sometimes knocking down one domino will lead you to The next one and the next one, but, and then you'll get to the biggest during the processing process. Yeah.

It'll naturally happen a little bit, but that's the cool thing about this. You don't have to cross every T and dot every I. You don't have to be perfect. Basically at first, take your best guess, take your best guess. And as you do this work, your brain is going to show you, hey, that was right. And we did it. Or, hey, actually this thing, and you're going to just switch your focus and it's going to be amazing.

Yeah. Great question. If you guys have other questions, get them in. We'll stick, stick around for another 9 minutes or so. Answer any questions we see. You guys are doing awesome.

Yeah, awesome.

And I will awesome job showing up.

I will get those sorry. I will get those resources out to you. So I'll get that beliefs sheet chart. I will get that chart out to you after we're done with the session here today. So for those of you listening on replay, it's going to be linked below this session in the platform. But I will also post it within the community. So Joanne asking, how do you phrase a belief where you take responsibility for a lot? However, you have trouble. Differentiating what is yours and what is not, which causes a lot of anxiety. So just for fun and kind of example purposes, I want to pull up this worksheet again. Now, again, you're not limited to this, but just as a place to start, right? And so you're talking about a belief around maybe, I mean, again, Shapiro has these broken into different sections, but they can cross over. So responsibility, or maybe even kind of control power. So I want you to kind of go down this list and say, okay, does any of those resonate with that situation? Or even just, even just picking one that resonates most with that situation. Again, you don't have to cross every T and dot every I here. Typically what's going to happen is you're going to take some sort of action and then it's either going to be great and right and perfect and you're going to be able to move forward with it, or your brain is, is going to give you the next step. It's going to say, actually, it's this. It's going to kind of click into place.

So that's why imperfection. It doesn't have, it doesn't have to be the perfect belief. As you do the work, you'll discover, right? What I say all the time is the recovery process is a discovery process. You don't need to know everything going into this. Pick the one that's best that you feel like is best and know that you can always change it. It's an imperfect growing process.

So again, just to kind of go through this, right? And it might even be, again, these are not perfect categories that we have here. It might be, I can't trust everyone, anyone. And again, you might be surprised at what this belief is. Where it's like, okay, I, the belief is actually I can't trust anyone, so I take responsibility for things that aren't even mine. And that causes me anxiety because I can't trust anybody else to take responsibility cuz it won't get done. Mm-hmm. Again, that might feel like it comes outta left field. That might not be obvious. So you can see there's overlap here. I can't trust anyone. I have to be perfect. And again, you might be surprised and they, they might not make logical sense when they match up.

Mm-hmm.

It might be I'm a failure, and you might not be able to logically get behind, well, why would me feeling or believing I'm a failure cause me to take responsibility for everyone else? Could be some sort of compensation, right?

Right.

So again, it's— I'm— I can't give you a perfect answer because it— I don't have the perfect answer. This is a great resource just to help you start to get on the right track of saying, okay, this actually is feeling like it It is resonating at least a little bit, and then it's going to help you explore different options. Right.

You want it like, it's, it's imperfect and it's an individual process that we like, each and every one of you are going to have to, when I say struggle, I just like, you're going to have to wrestle with it a little bit. Right. And it's not necessarily a struggle, but you're gonna have to think through it. Right. You're going to have to make those connections. And that's what we're trying to train you, train you in, train you in these skills so that you can go and develop these, develop these skills. Of making those connections, of dissecting, okay, I have this feeling and I know it's about responsibility. I know it's about, you know, like I have a hard time differentiating. This is causing me a lot of anxiety. A big part of the work and the skill development is going to be you wrestling with that and trying to figure out, okay, where does this come from? Going deeper in that, you know, what are the different memories? Does this feel right? Does this feel right? Does this feel right? And like Kayleen said, go through the list and you're looking for something that emotionally resonates with you. And a lot of times emotionally, emotional resonance at this stage is disturbance. Right. So if you go through this belief and it's causing you disturbance in the same way that this thing is causing, causing you disturbance, there's a link.

Love it. So good question, Joanne. Let us know if that helps.

Excellent question.

Really good question. Lizzie, welcome. Great to have you here. Lizzie's sharing exciting and scary at the same time, which is honestly the perfect way. I mean, there's no perfect way to feel about this process, but definitely a good way to feel about this process. It's okay to feel that, that fear, even anxiety kind of around this process is super duper normal. It can, we, it can be both those things. I have a giant ampersand that Brad got me, I think for Christmas on my home wall. And I love it. It's great. 'Cause it just reminds me constantly, we can hold 2 of those things at once. So that's awesome.

Yeah. Scary. Scary is not a bad thing.

Scary is not a bad thing.

Scary. Oftentimes we take the, we take fear as like, it's, it's, it's, it's fear doesn't tell you what not to do. It doesn't, it doesn't really hold weight into whether or not you should do something. Or whether or not you're going down the right path. You are going down the right path. It's going to be a little scary. It might be quite, it might be pretty scary, you know, at times, but it doesn't mean it's not a worthy thing to do. And does, and it's not really an indication of that you shouldn't be doing this thing. And a lot of times we take, we put a lot of stock in our fears when, when we shouldn't, but no, it's okay. We felt incredible amounts of fear going through this. So you're not alone. It's part of the process. It's part of growing, you know, facing those fears. But lean into the excitement, you know, and, and pile that on. 'Cause that's what's going to get you through that. It's like, you're going to feel fear, but focus on the excitement. Focus on what this is going to bring you. Like everything that I said, it's like, you do this work, you don't have to do this work ever again. Right? When you actually go through and you do this and you fully process the route, it's done. You don't have to do it again.

It's a beautiful thing. Yeah. And not today. We don't have a ton of time, but in the future, I just wanna kind of put it out there. I would love specifically for you. to talk more about the difference, the differences that you see, obviously, having been in pain specific to our relationship or me, and then what it looks like now, just to help people with the understanding of what basically what you can do with where you're at right now, and the changes that you can make.

Okay, I'm a little confused about that. But we can talk about—

I'll clarify it for you. Just basically the before and after what our life looks like right now, because of the work that we did and what it used to look like. So what the pain used to look like, what the relationship used to look like, all of that. And then what it looks like now to paint that picture. And Lizzie also sharing finding some things last night that need to be worked on, which is great. This is a great opportunity for that. Lena also sharing a feeling of inadequacy. So that's a great place to start, Lena. That's a beautiful place to start. Right. Just start with that belief. I'm inadequate, or I feel inadequate. And then go and see if you can find a memory attached to that. That's awesome.

And you said, I hope I can do this well. Lena, you said that. I hope you can do this not well. Hope you can do this imperfectly because that's what we want. You don't have to do this well. You don't have to do this great. You don't have to be perfect. And you, as you are, you are adequate enough to do this. God, if this woman can do it in the pain that she was in, I'm serious with the uncertainty that she faced, is incredible. Right?

Awesome. Kim sharing, fear can be a trailhead that you're addressing the thing that's being avoided. Absolutely. Fear can really be an indication. This is the route I need to go. I have a mentor that says all the time, the thing you want most is on the other side of the thing you most fear. And I really, really thought it was a good line, and it continues to be a good line. Think about what you fear. What you want is on the other side of that. A lot of us fear processing. Your recovery is on the other side of that. So a lot to look forward through during this process. Amazing job here today. We are going to, of course, continue to cover the steps of this Actually, tomorrow we're going to cover the rest of the steps. And then on Friday, we're going to talk about some resources and some little idiosyncrasies to make sure that we do this at the highest level for each and every one of you. We do have a couple of events coming up. We have our game night tomorrow night. I believe it's at 6:00 PM Eastern. You have a chance to win prizes and do some learning. Yes, you can win a prize, Bradley. So that's tomorrow night. If you get the chance, go in the events. For some reason it got deleted on this page. Within our community, it's going to be a joint event with our Broken to Unbreakable community. Definitely show up. We're going to do learning. Like I said, there's going to be a chance to win prizes, which is going to be a ton of fun. I love learning games personally, so I'm really super excited about it. But it's going to be awesome. So if you can make that, totally do that. We have Ryan's session coming up either next week or the week after, which I'm excited about. He just chose his topic for the week, which is going to be about overcomplication. Are you overcomplicating your health and wellness kind of routines? I'm very excited for that one.

Yeah, this last one, if you guys haven't seen it, search on the platform.

Yeah. Yeah. He has his own section actually.

Health and wellness. Yeah.

Yep. So check that out. A lot of great things.

But before you check it out, take action on this. Kayleen said maybe it might just take you 5 minutes, but I was saying 50 minutes, even if it takes you 50 minutes or an hour to go through this for the first time, it is so worth it. And it's going to be the longest, like the first time you do anything, it's going to take the longest to do because you're brand new. Right. So take the time. If you have time right after this, do this as fresh in your mind. And so like the, the faster you take action from when you learn something is the deeper it's going to stick in your mind. Fumbling my words, meaning it's time to go.

So yeah, I'm gonna, I'm gonna give Shiloh another spotlight.

Okay. Well, I mean, no, they don't wanna see him.

Yeah. Also my back is bothering me too.

Yeah. Shiloh slept on our bed last night and he did this. He kept moving from side to side, you know, he'd sleep on our side and, or on my, my side of the bed and he just Basically shove his whole body next to me. And like, I was trying to be too nice to him. I should have just moved him, but I was like all scrunched up and like this morning my back was, my, was killing me. So, but he moved from my side and then basically crowded out Kayleen on the other side. So he, or now Kayleen has back pain as well from this, from this man. So I don't know what we're gonna do, Brian. Kick him off the bed. He loves that bed.

Well, we can't get a bigger bed.

No, we can.

We've maxed out California. I don't think it would fit in there.

I would get rid of a bedside table.

I have to get rid of all our— the whole room would just be—

that's a bed.

All right.

Oh, it's still scrunching, right? Because there's plenty of room for it.

He would.

Yeah, the bed isn't the problem.

It's not the problem. So we need to figure something else out, but he won't be sleeping on the floor. We know that one of us will be sleeping on the couch. All right. We love you all.

And this morning it was me. I was the one who was told to sleep on the couch.

Yeah.

I was like, not the dog. Not the dog. Well, but I went into this relationship knowing my place. Yeah, but yeah, whatever.

We learned that early on. So amazing job today. Keep rocking and rolling. We look forward to seeing you bright and early tomorrow morning and for the rest of our boot camp week. A lot of exciting things coming up in regard to events, so we can't wait for that. But we love you, we believe in you, and go take action.

Oh, you took that out of my mouth.

All right, see ya. Bye everyone.

Hey everybody, thank you so much for listening to this podcast. If you want to learn more about how you can coach with me directly, There's a link in the description you can check out. There's absolutely no pressure. The main thing is I wanted you to get value from this episode here, but I hope you have a fantastic day and I'll see you in the next one.