1 00:00:02,680 --> 00:00:16,800 Speaker 1: Life Audio. 2 00:00:17,480 --> 00:00:22,680 Speaker 2: Hi friend, welcome to Breathe the stress Less Podcast. I'm 3 00:00:22,760 --> 00:00:27,040 Speaker 2: Bonnie Gray, your sole care guide for this time, designed 4 00:00:27,400 --> 00:00:32,519 Speaker 2: just for you to rest and refresh your soul. You're 5 00:00:32,560 --> 00:00:35,879 Speaker 2: going to pick up a practical soul care tip to 6 00:00:36,040 --> 00:00:40,080 Speaker 2: help you restore calm to your emotions and your body, 7 00:00:40,320 --> 00:00:45,280 Speaker 2: based on science and inspired by scripture, and you'll pick 8 00:00:45,360 --> 00:00:50,480 Speaker 2: up a loving word of affirmation from God's word. Well, 9 00:00:50,600 --> 00:00:54,040 Speaker 2: I am a soul care mentor. I'm the founder of 10 00:00:54,120 --> 00:00:57,520 Speaker 2: Soul Care School, and I'm the best selling author of 11 00:00:57,880 --> 00:01:04,440 Speaker 2: Breathe twenty one Day, Too Stressless and Transform Chaos to Calm. 12 00:01:05,120 --> 00:01:08,720 Speaker 2: I am so happy that I can spend the holidays 13 00:01:08,760 --> 00:01:11,840 Speaker 2: with you week by week as we move through December 14 00:01:11,920 --> 00:01:15,640 Speaker 2: and now we are looking to turn the page on 15 00:01:15,760 --> 00:01:18,840 Speaker 2: a new year. And I want to ask you today 16 00:01:19,520 --> 00:01:24,040 Speaker 2: where do you feel God is writing your next chapter? 17 00:01:25,000 --> 00:01:28,000 Speaker 2: Do you have any decisions to make, maybe a new 18 00:01:28,080 --> 00:01:32,120 Speaker 2: path you want to take, or maybe you're at crossroads. 19 00:01:32,880 --> 00:01:36,000 Speaker 2: It's a wonderful time to just open our hearts and 20 00:01:36,080 --> 00:01:39,080 Speaker 2: see where God may be guiding us. But here's the thing. 21 00:01:39,600 --> 00:01:43,960 Speaker 2: Maybe you're sensing change is ahead, but instead of clarity, 22 00:01:44,520 --> 00:01:50,400 Speaker 2: your mind keeps looping and instead of feeling peaceful. There's 23 00:01:50,440 --> 00:01:53,640 Speaker 2: this nice time in between until the new year. But 24 00:01:53,640 --> 00:01:57,640 Speaker 2: instead of feeling peace, you feel restless. Even though life 25 00:01:57,680 --> 00:02:01,040 Speaker 2: is full of good moments, but your body may not 26 00:02:01,160 --> 00:02:04,800 Speaker 2: be feeling well. You may be feeling anxious. Well, I 27 00:02:04,840 --> 00:02:08,320 Speaker 2: want you to know you're not alone. That sounds familiar. 28 00:02:08,440 --> 00:02:11,440 Speaker 2: You're not alone. And today I'm going to share a 29 00:02:11,480 --> 00:02:15,040 Speaker 2: personal moment with you when this happened to me this 30 00:02:15,160 --> 00:02:19,200 Speaker 2: past week, How a decision I couldn't solve send my 31 00:02:19,320 --> 00:02:23,160 Speaker 2: mind into overdrive, and what helps me to step out 32 00:02:23,880 --> 00:02:27,480 Speaker 2: of that mental loop. I'm also going to share wide 33 00:02:27,480 --> 00:02:32,440 Speaker 2: decision paralysis keeps your mind stuck in overthinking what actually 34 00:02:32,480 --> 00:02:35,760 Speaker 2: happens in our nervous system. But praise God, we have 35 00:02:35,840 --> 00:02:39,320 Speaker 2: a simple slow care practice that will help you step 36 00:02:39,360 --> 00:02:44,480 Speaker 2: out of overthinking and back into place of rest and peace, 37 00:02:45,080 --> 00:02:48,040 Speaker 2: so we can step into the new year with hope 38 00:02:48,480 --> 00:02:54,360 Speaker 2: and energy and renewed peace. If you're feeling like I said, 39 00:02:54,480 --> 00:02:58,720 Speaker 2: mentally tired, uncertain, or worn down, I want you to 40 00:02:58,760 --> 00:03:01,840 Speaker 2: know that I have a wonderful tool for you, and 41 00:03:01,880 --> 00:03:06,400 Speaker 2: it's free. It's called the Free Soul Care Quiz. It's 42 00:03:06,440 --> 00:03:10,400 Speaker 2: a simple way to notice where you may be carrying 43 00:03:10,440 --> 00:03:14,400 Speaker 2: stress the most. And there's four different areas of wellness 44 00:03:14,720 --> 00:03:16,639 Speaker 2: and it's great, especially at the end of the year. 45 00:03:16,680 --> 00:03:19,720 Speaker 2: You can kind of get this free assessment. You take 46 00:03:19,760 --> 00:03:23,240 Speaker 2: this quiz. I created it based on four areas of 47 00:03:23,280 --> 00:03:26,320 Speaker 2: wellness to see which area you need most care. Is 48 00:03:26,360 --> 00:03:32,960 Speaker 2: it emotional wellness, spiritual wellness, physical wellness or social wellness. 49 00:03:33,480 --> 00:03:37,400 Speaker 2: These are four areas I myself had to walk through 50 00:03:38,160 --> 00:03:40,920 Speaker 2: so that I can renew my wellness. And when you 51 00:03:40,960 --> 00:03:44,080 Speaker 2: find out what the most need area is, that can 52 00:03:44,120 --> 00:03:47,680 Speaker 2: really help simplify it because we can easily get overwhelmed, 53 00:03:47,760 --> 00:03:50,600 Speaker 2: we don't feel well, we feel everything's going wrong. But 54 00:03:51,200 --> 00:03:53,800 Speaker 2: if we just can see, hey, this is my greatest 55 00:03:53,840 --> 00:03:57,680 Speaker 2: area of need, it just helps calm just one area, 56 00:03:58,280 --> 00:04:03,400 Speaker 2: one step. So you could take this quiz at solcarequiz 57 00:04:03,440 --> 00:04:07,200 Speaker 2: dot com. Just go to soulcarequiz dot com and you 58 00:04:07,240 --> 00:04:10,880 Speaker 2: can get this free wellness assessment. And when we come 59 00:04:10,960 --> 00:04:14,440 Speaker 2: right back, we will breathe in our beautiful scripture for 60 00:04:14,480 --> 00:04:30,560 Speaker 2: the week. I want to offer this beautiful verse that 61 00:04:31,480 --> 00:04:34,920 Speaker 2: is really grounding for all of us as we walk 62 00:04:35,000 --> 00:04:39,120 Speaker 2: beside our loving Savior. It's from Isaiah fifty five ten 63 00:04:39,200 --> 00:04:44,359 Speaker 2: to eleven. As the rain and the snow come down 64 00:04:44,440 --> 00:04:48,680 Speaker 2: from heaven, and do not return to it without watering 65 00:04:48,720 --> 00:04:53,000 Speaker 2: the earth. So is my word that goes out from 66 00:04:53,040 --> 00:04:59,640 Speaker 2: my mouth, It will not return to me empty. This 67 00:04:59,680 --> 00:05:04,680 Speaker 2: is scripture for our breath prayer today. Just relax your shoulders, 68 00:05:05,960 --> 00:05:10,360 Speaker 2: breathe in, as a rain and snow come down from heaven, 69 00:05:11,480 --> 00:05:18,000 Speaker 2: breathe out. Your word will not return empty. Dear friend, 70 00:05:18,040 --> 00:05:22,000 Speaker 2: this is beautiful wherever you're at. Perhaps this rain falling 71 00:05:22,279 --> 00:05:26,520 Speaker 2: or maybe snowfalling. What a wonderful way to remember that 72 00:05:26,720 --> 00:05:30,559 Speaker 2: God's living word to you will never return empty. It'll 73 00:05:30,720 --> 00:05:36,280 Speaker 2: nourish your soul. So just begin to think what is 74 00:05:36,320 --> 00:05:41,279 Speaker 2: the word God is placing on your heart? Well, last 75 00:05:41,279 --> 00:05:45,320 Speaker 2: week I was sharing in our last episode how my 76 00:05:45,480 --> 00:05:49,039 Speaker 2: mind has been looping around a big decision, and I 77 00:05:49,120 --> 00:05:52,480 Speaker 2: thought that once everyone was home. My oldest son Josh 78 00:05:52,520 --> 00:05:56,520 Speaker 2: came home from college, and Caleb finished with his finals 79 00:05:56,560 --> 00:06:00,240 Speaker 2: in high school. My husband finally took some time off work, 80 00:06:01,000 --> 00:06:04,800 Speaker 2: the house was filled with Christmas joy. I thought my 81 00:06:04,880 --> 00:06:08,839 Speaker 2: mind would finally quiet, and in many ways it did. 82 00:06:09,160 --> 00:06:12,559 Speaker 2: We played board games, we built gingerbread houses, we watched 83 00:06:12,560 --> 00:06:17,200 Speaker 2: our favorite holiday movies. But when the house was quiet 84 00:06:17,279 --> 00:06:22,080 Speaker 2: at night, when the lights were off. Sleep wouldn't come, 85 00:06:23,400 --> 00:06:27,200 Speaker 2: even on good days, even on full days. Now I 86 00:06:27,320 --> 00:06:30,680 Speaker 2: tried to read The Count of Monte Cristo at bedtime. 87 00:06:31,200 --> 00:06:36,120 Speaker 2: I was thinking, a long novel will surely do the trick. Instead, 88 00:06:36,160 --> 00:06:41,400 Speaker 2: I found myself wide awake, caught in the story, turning pages, 89 00:06:41,800 --> 00:06:48,320 Speaker 2: but still restless. Then something unexpected happened. While I was 90 00:06:48,360 --> 00:06:53,440 Speaker 2: shopping at Costco, I spotted a box set of C. S. Lewis' 91 00:06:53,720 --> 00:06:57,280 Speaker 2: signature classics. It had eight books in a set, and 92 00:06:57,480 --> 00:07:01,320 Speaker 2: I bought it for my boys. USh when he saw it, 93 00:07:01,320 --> 00:07:04,520 Speaker 2: he said, I'm picking up Mere Christianity. He wants to 94 00:07:04,560 --> 00:07:06,760 Speaker 2: read that one. A friend of his in college read 95 00:07:06,760 --> 00:07:08,240 Speaker 2: it and he heard about it. He's like, I want 96 00:07:08,240 --> 00:07:13,720 Speaker 2: to read that one. Then Caleb grabbed the screw Tape Letters. 97 00:07:14,640 --> 00:07:18,040 Speaker 2: This is a book about fictional letters written from a 98 00:07:18,120 --> 00:07:22,560 Speaker 2: senior demon training a junior demon in the art of temptation. 99 00:07:23,360 --> 00:07:26,840 Speaker 2: And Caleb, oh my goodness, he devoured it in just 100 00:07:26,920 --> 00:07:29,000 Speaker 2: a few days. So I thought, hey, I should read 101 00:07:29,040 --> 00:07:32,880 Speaker 2: it too, before Josh finishes Mere Christianity. And he grabs 102 00:07:32,920 --> 00:07:36,400 Speaker 2: the screw Tape Letters. So I took that book to 103 00:07:36,440 --> 00:07:42,640 Speaker 2: bed and something shifted. Each chapter was short, and I 104 00:07:42,840 --> 00:07:47,360 Speaker 2: love letters. I love writing letters, and I thought, oh, 105 00:07:47,360 --> 00:07:49,960 Speaker 2: my goodness, is so interesting. I love the storytelling, is 106 00:07:50,040 --> 00:07:53,280 Speaker 2: very rich, very thoughtful. I had read it very slowly, 107 00:07:53,760 --> 00:07:59,960 Speaker 2: and I pondered, and after just two chapters, I felt peaceful, 108 00:08:01,640 --> 00:08:07,400 Speaker 2: I prayed, and I fell asleep. Friends, there's one line. 109 00:08:07,520 --> 00:08:10,640 Speaker 2: I love this quote. It stayed with me. This is 110 00:08:10,680 --> 00:08:15,720 Speaker 2: again from C. S. Lewis in Screwtape Letters. Gratitude looks 111 00:08:15,760 --> 00:08:21,440 Speaker 2: to the past and love to the present. Fear and 112 00:08:21,600 --> 00:08:27,480 Speaker 2: ambition look ahead. Oh wow, that really stuck with me. 113 00:08:27,600 --> 00:08:31,560 Speaker 2: I'm going to read it again. Gratitude looks to the past, 114 00:08:32,360 --> 00:08:38,079 Speaker 2: Love looks to the present, fear and ambition look ahead. 115 00:08:39,040 --> 00:08:42,240 Speaker 2: Oh my goodness, I realized something. That was my AHA moment. 116 00:08:42,800 --> 00:08:47,119 Speaker 2: I have been trying to solve things that aren't solvable 117 00:08:47,200 --> 00:08:51,640 Speaker 2: yet because I'm looking towards the future at uncertainty. But 118 00:08:51,720 --> 00:08:56,560 Speaker 2: what I could know was this love love speaks to 119 00:08:56,600 --> 00:08:59,559 Speaker 2: the present. So I asked myself a new set of questions. 120 00:08:59,559 --> 00:09:02,840 Speaker 2: I want to offer these questions for you to consider. Also, 121 00:09:04,120 --> 00:09:10,960 Speaker 2: which path would help me rest more, which direction would 122 00:09:11,040 --> 00:09:16,800 Speaker 2: help me experience God's love more? And three, which choice 123 00:09:17,160 --> 00:09:23,520 Speaker 2: would grow my faith even without certainty. And now I 124 00:09:23,559 --> 00:09:26,280 Speaker 2: have a whole new conversation with God and it's really 125 00:09:26,280 --> 00:09:31,240 Speaker 2: bringing me more peace. So, friend, I want to offer 126 00:09:31,280 --> 00:09:34,959 Speaker 2: those questions to you. If you are standing at crossroads, 127 00:09:35,240 --> 00:09:38,319 Speaker 2: there's decisions you need to make and you've just found 128 00:09:38,400 --> 00:09:43,160 Speaker 2: your mind looping. These three will bring you peace closer 129 00:09:43,200 --> 00:09:47,280 Speaker 2: to God's love in the present. Which path would help 130 00:09:47,320 --> 00:09:53,080 Speaker 2: you rest more, Which direction would help you experience God's 131 00:09:53,200 --> 00:10:00,880 Speaker 2: love more? And which choice would grow your faith even 132 00:10:01,000 --> 00:10:06,000 Speaker 2: in uncertainty. I think these are wonderful soul care questions 133 00:10:06,040 --> 00:10:10,160 Speaker 2: that can guide and open a new conversation, and it 134 00:10:10,200 --> 00:10:14,520 Speaker 2: would break the loop of right or wrong, bad or good. 135 00:10:15,160 --> 00:10:22,120 Speaker 2: Those are fear based, so friend, not every decision offers clarity, right. 136 00:10:22,200 --> 00:10:25,320 Speaker 2: That's why we have faith. We want to walk by faith, 137 00:10:26,320 --> 00:10:30,960 Speaker 2: and some decisions only offer formation. It helps us to 138 00:10:31,400 --> 00:10:36,800 Speaker 2: grow through experience. God doesn't always lead us with uncertainty, right, 139 00:10:36,880 --> 00:10:40,240 Speaker 2: otherwise we wouldn't need faith. But God always leads us 140 00:10:40,240 --> 00:10:44,720 Speaker 2: with his presence, his love. So if his word is 141 00:10:44,840 --> 00:10:48,360 Speaker 2: watering the soul of your life, you don't have to 142 00:10:48,360 --> 00:10:51,120 Speaker 2: pull on the seed to make it grow. You want 143 00:10:51,120 --> 00:10:55,400 Speaker 2: to keep watering the soil of your heart with God's 144 00:10:56,040 --> 00:11:00,840 Speaker 2: one word. Remember we talked about making space like Mary 145 00:11:00,920 --> 00:11:04,120 Speaker 2: did in previous episode, that God would write his story 146 00:11:04,280 --> 00:11:08,560 Speaker 2: in you and day by day his love will guide 147 00:11:08,600 --> 00:11:12,680 Speaker 2: you through. Now, when we come back after our short break, 148 00:11:12,760 --> 00:11:16,000 Speaker 2: I'm going to share the science behind how we can 149 00:11:16,480 --> 00:11:20,000 Speaker 2: lower the stressor of uncertainty and when we're in that 150 00:11:20,520 --> 00:11:36,640 Speaker 2: decision paralysis. So we'll be right back. So, friend, here's 151 00:11:36,679 --> 00:11:39,920 Speaker 2: what's happening in our bodies, especially as we're looking at 152 00:11:40,000 --> 00:11:46,640 Speaker 2: the year end, reflecting reflections sometimes triggers decision fatigue because 153 00:11:46,640 --> 00:11:51,640 Speaker 2: we're trying to ascertain the future, the uncertainty and when 154 00:11:51,679 --> 00:11:54,640 Speaker 2: we're tired, especially after the holidays, right, we're a lot 155 00:11:54,679 --> 00:11:59,680 Speaker 2: of times tired. The brain scans for certainty, but uncertainty 156 00:11:59,720 --> 00:12:03,760 Speaker 2: will keep our nervous system on alert like hyper vigilant. 157 00:12:04,440 --> 00:12:10,400 Speaker 2: Research shows that novel but calming experiences, especially ones that 158 00:12:10,480 --> 00:12:13,720 Speaker 2: engage our senses, they help us settle the nervous system 159 00:12:14,360 --> 00:12:19,120 Speaker 2: and restore our perspective. That's why certain things like certain 160 00:12:19,480 --> 00:12:23,480 Speaker 2: books or music, prayer rhythms, or creative practices, they can 161 00:12:23,520 --> 00:12:28,040 Speaker 2: bring us peace, not because they solve the problem, but 162 00:12:28,160 --> 00:12:33,679 Speaker 2: because they help return us to the present. Rest will 163 00:12:33,720 --> 00:12:39,240 Speaker 2: help us, restore our ability to take a different look 164 00:12:39,280 --> 00:12:42,680 Speaker 2: at things. So rest is so important. What are some 165 00:12:42,720 --> 00:12:45,960 Speaker 2: of the things that help you to find rest, to 166 00:12:46,080 --> 00:12:50,520 Speaker 2: help you feel God's love and care right where you're at. 167 00:12:50,800 --> 00:12:55,080 Speaker 2: That leads me to this week's sole care practice. It's 168 00:12:55,240 --> 00:12:57,480 Speaker 2: my favorite. I've been doing it every year since I 169 00:12:57,559 --> 00:13:01,880 Speaker 2: was seventeen years old, so we're talking decades after Christmas. 170 00:13:01,920 --> 00:13:07,320 Speaker 2: I always listen for a one word for the new year. Now, 171 00:13:07,360 --> 00:13:11,000 Speaker 2: one word is not a plan. One word is not 172 00:13:11,160 --> 00:13:15,760 Speaker 2: a solution to whatever we can't decide. It's just one word. 173 00:13:16,040 --> 00:13:18,920 Speaker 2: God give me one word. So I want you to 174 00:13:19,040 --> 00:13:22,199 Speaker 2: listen for one word He wants to give you as 175 00:13:22,240 --> 00:13:24,720 Speaker 2: you step into the new year. Now, this one word 176 00:13:24,800 --> 00:13:26,680 Speaker 2: does not have to solve the problems of the new year. 177 00:13:26,720 --> 00:13:28,520 Speaker 2: But it's just one word. God's putting it in your 178 00:13:28,520 --> 00:13:31,840 Speaker 2: heart right now as you step into the new year. 179 00:13:32,280 --> 00:13:36,199 Speaker 2: So this week, instead of asking God for answers, try 180 00:13:36,280 --> 00:13:40,000 Speaker 2: asking God for one word that's based on our breath 181 00:13:40,000 --> 00:13:44,040 Speaker 2: prayer today in Isaiah right that God's word never returns empty. 182 00:13:44,720 --> 00:13:48,360 Speaker 2: So as for one word that reflects how God's inviting 183 00:13:48,400 --> 00:13:52,920 Speaker 2: you to live, how He's inviting you to shape your rhythms. 184 00:13:53,679 --> 00:13:57,440 Speaker 2: How he's one word helping you rest, one word that 185 00:13:57,440 --> 00:14:01,080 Speaker 2: will help you experience his love. So you see, you're 186 00:14:01,120 --> 00:14:05,200 Speaker 2: focusing orienting, asking for one word about rest, about God's 187 00:14:05,320 --> 00:14:09,640 Speaker 2: love and how he want to shape your rhythms, not 188 00:14:09,760 --> 00:14:14,800 Speaker 2: one word to solve our problems. Psychologists call this the 189 00:14:15,080 --> 00:14:21,560 Speaker 2: fresh start effect. It anchors change to meaningful moments in time, 190 00:14:22,240 --> 00:14:27,800 Speaker 2: and it will reduce overwhelm and increase clarity. So write 191 00:14:27,840 --> 00:14:31,160 Speaker 2: your one word down and you can just soak it in, 192 00:14:31,360 --> 00:14:34,240 Speaker 2: let it guide your attention, just return to it. It's 193 00:14:34,280 --> 00:14:38,600 Speaker 2: not pressure, just again imagining that rain and that snow. 194 00:14:38,640 --> 00:14:39,600 Speaker 2: What is that one word? 195 00:14:39,640 --> 00:14:40,120 Speaker 1: Whisper? 196 00:14:40,720 --> 00:14:42,960 Speaker 2: And now I'm going to be sharing about new rhythms 197 00:14:43,240 --> 00:14:47,160 Speaker 2: in the coming year that God's inviting me into as 198 00:14:47,200 --> 00:14:50,240 Speaker 2: the new year, So I myself will be going into 199 00:14:50,320 --> 00:14:54,240 Speaker 2: this reflection time and sharing with you in the new year. Well, friend, 200 00:14:54,640 --> 00:14:58,920 Speaker 2: let's pray Jesus thank you that your word is already 201 00:14:58,960 --> 00:15:03,400 Speaker 2: at work, watering our lives with grace when we don't 202 00:15:03,480 --> 00:15:07,840 Speaker 2: know the way forward. Teach us to choose rest over 203 00:15:08,000 --> 00:15:14,360 Speaker 2: certainty and trust over fear. Buy at our hearts, guide 204 00:15:14,360 --> 00:15:19,480 Speaker 2: our steps, and help us follow you one faithful breath 205 00:15:19,680 --> 00:15:25,200 Speaker 2: at a time. Amen, well friend, If this episode touch 206 00:15:25,360 --> 00:15:28,720 Speaker 2: something in you, is there friend you can encourage share 207 00:15:28,760 --> 00:15:32,760 Speaker 2: this episode with her. And if you're feeling tired, uncertain, 208 00:15:33,040 --> 00:15:35,680 Speaker 2: or longing for rest and not sure where to start, 209 00:15:35,880 --> 00:15:38,320 Speaker 2: I want you to take my free soul care quiz. 210 00:15:38,760 --> 00:15:41,320 Speaker 2: It's a gentle way to just pause and ask what 211 00:15:41,360 --> 00:15:44,880 Speaker 2: does my soul truly need right now? This quiz will 212 00:15:44,920 --> 00:15:48,040 Speaker 2: help you to identify the kind of stress you may 213 00:15:48,040 --> 00:15:51,520 Speaker 2: be carrying, the soul care rhythm that fits this season, 214 00:15:51,920 --> 00:15:55,080 Speaker 2: and the next small step God may be inviting you 215 00:15:55,200 --> 00:16:00,000 Speaker 2: to take. You could take this quiz at solcarequiz dot com. 216 00:16:00,400 --> 00:16:03,280 Speaker 2: Just go to soulcare quiz dot com and you can 217 00:16:03,320 --> 00:16:08,520 Speaker 2: get this free wellness assessment. So remember, you're loved and 218 00:16:08,600 --> 00:16:12,160 Speaker 2: you're cherished. Just rust and I'll see you next time. 219 00:16:17,240 --> 00:16:17,600 Speaker 1: Breathe. 220 00:16:17,840 --> 00:16:21,040 Speaker 2: The stress Less podcast is a production of Life Audio 221 00:16:21,120 --> 00:16:23,840 Speaker 2: and Salem Media. If you liked what you heard today, 222 00:16:23,920 --> 00:16:26,800 Speaker 2: please take a second to rate and review this podcast 223 00:16:26,880 --> 00:16:29,960 Speaker 2: in your favorite podcast app so that more listeners like 224 00:16:30,000 --> 00:16:34,320 Speaker 2: you can find the show. For more faith filled inspirational podcasts, 225 00:16:34,440 --> 00:16:43,840 Speaker 2: visit us at lifeaudio dot com.