Conquering Anxiety: The Power of Tapping with Sonia

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Welcome listeners.

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I'm really excited that you're

here and you're going to be happy

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to know that Sonia Petruska.

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Is back.

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And if you remember, she joined

us a little over a month ago and.

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help me with some tapping,

which was really new to me.,

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if you want to go back and listen, and I'm

going to go over the steps again, since

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I have Sonya here, but we wanted to see

how Lisa did after that tapping practice.

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What my fear was, was getting

my blood pressure taken, which

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has been a fear for years.

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It doesn't make any sense.

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I know that it's stupid.

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I, I've had my heart tested.

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You know, I know my heart is fine.

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And yet it's those neural pathways,

right, that we kind of talked about.

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And so Sonia helped me by tapping,

and Sonia this is what, and I only

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did it once, and I never went back

and listened to do the steps again.

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Now I'm prepared to talk about them again.

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Okay.

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And when I went in to get my

blood pressure taken, it was high.

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However, I was a little, I

was more accepting of it.

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So interestingly enough, I, I walked

in and it was a male nurse and he

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sat down and I said, okay, honey,

I just want you to know when I come

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here, my blood pressure gets really

high and it's going to be okay.

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I want you to know it's gonna be okay.

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Don't get worried about it.

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I'm like coaching him through it.

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And it was, it was high,

but it's been higher.

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Right.

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And I didn't do any of the tabby

work and it, you know, it was.

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You know how life can get busy, right?

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, so I, today I took some time

and I went back over those

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steps that you gave us, Sonia.

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And I realized.

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How grateful I am that I kind

of by having you on this podcast

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had a free session with Sonia.

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And it is really helpful.

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And I think what I really like about

it is it's not something probably

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that you're going to have to keep.

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coming back for over and over again.

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I mean, maybe as life goes on.

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But I think if you could work with

Sonia for, you know, I don't know,

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do you do our increments, Sonia?

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Yeah, sessions are an hour, but

I like to, um, offer packages

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because it's kind of like anything.

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If we're comparing it to, you know,

traditional western therapy, you're not

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gonna go from one session and that's it.

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Right.

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Make sure that whatever your issue of

concern is, we give it the time and

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space it needs to work through it.

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Sure.

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Um, but which, which I understand because

as I said, I had my one session now I get

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to have you back again to talk through it.

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But I thought what was really

interesting as well, I was kind

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of re listening to what she walked

me through with the tapping.

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A big part of it is to

recognize what you're feeling.

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So if there's something that

you're afraid of, like me with

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my blood pressure, you had me.

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talk about how that felt and I said

afraid, afraid something was going to

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be wrong and you and this is what I do

when I coach people on their mindset.

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You said, um, where is it?

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So you're connecting

it to your body, right?

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And so is this something that

we're always going to do?

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Is this kind of a step in the process?

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So say I'm a little bit afraid of

a horse that I have who is huge.

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So I think about that horse because I

think I talked to you about this before.

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And I, and I think about how I

feel and I really, really delve in.

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And if anyone wants a feelings

wheel, it's in my resource page.

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Just go grab it.

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Cause get real specific.

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And I think even like, is it hot or cold?

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Is it because you used what I

told you as you walked me through.

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The tapping.

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Do you want to talk a little bit about how

that helps you heal through this process?

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Getting, getting to know what

those feelings really are?

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Yeah, of course.

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When do I not want to talk about that?

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Um, I want to rewind just a tiny bit

and um, And just mentioned briefly about

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your, um, I guess the white coat syndrome

or I guess, yeah, um, the piece that you

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mentioned about accepting that the number

was high, that in itself is huge because.

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Ultimately, yes, it's about the emotions.

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It's about accepting what's going on

for us and how it's feeling in that

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moment, because the emotion will pass.

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It's not going to stay with us

forever, but when we are resisting it,

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there's that saying, what we resist.

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So that holds true.

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And, um, so when we're able to acknowledge

the emotions, if we want to imagine it as,

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um, actually, um, the, the movies Inside

Out are a perfect example of this, right?

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Like, think of your emotions

a little differently.

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People or you know, who

live inside you, right?

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Yes.

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And they want to be acknowledged.

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So when they're acting up, that is a sign.

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They need some attention, they

need some acknowledgement.

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And so when we do the tapping, yes,

we wanna voice what's coming up.

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So for the example of, of, um,

fear or what, I'm sorry, what was

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the one that you mentioned before?

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Was it.

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You

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wanna talk about your horse?

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Yeah.

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Fear.

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Oh, this horse that I have is just huge

and ginormous and big, and I get scared.

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Okay, so if you're feeling scared,

yeah, we're gonna voice that if

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there's something else going on.

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So maybe you have this fear about

being around the giant horse.

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Maybe there's some resistance

of even approaching.

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There could be different emotions that

come up, and that's normal for one,

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because as humans we're multifaceted.

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We can have.

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Different emotions at the same time

as part of the beauty of us as beings.

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And so in that instance, we

would want to determine which of

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these emotions feels the biggest.

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If there is one that is

more, more prominent.

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And then that's what we focus on first.

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And like you said, um, finding out or

noticing where you feel it in your body.

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is also really important because

again, the mind body connection.

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Some people have a lot of trouble

feeling what's going on in

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here because we stay up here.

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That's where it's quote unquote

safe and more comfortable,

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which again, totally normal.

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But even if it's not the emotion per se,

maybe you're like, Oh, well, you know, my

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shoulder has been kind of achy or tight

or stiff for like, I don't know, a month.

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I don't think it's related,

but that's what I'm feeling.

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That's fine.

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Maybe it's related, maybe it's not,

but it's not going to hurt anything.

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from including that because the

chances are there is a connection.

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I love that.

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So you're talking about

including physical pain as well.

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I didn't know that.

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Absolutely.

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Because sometimes our emotions

do manifest physically.

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Um, and I, when I say this, I

think of a client who, um, she

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was going through a hardship.

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And so When we were gathering the

information of kind of the language

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we were going to use in our tapping

round, we got to the point of getting

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curious about what she was feeling

physically, any sensations, and this

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was a very vivid description, and

I think I will remember it forever.

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She's like, it feels like there's

a pitchfork in my chest that

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someone is raking up and down.

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Oh my gosh.

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Like, you know, I think it's, it's a very

good illustration, you know, what you're

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feeling good, it can be anything, there

can be colors, there can be textures,

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it's, you know, we're not restricted

here because if it's something that

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comes up for you and your, your mind's

eye and your imagination, we can use it.

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There's basically anything goes.

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Yeah, well, and what I like to Sonya

is as I'm thinking about this and

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about the blood pressure So I tend

to like kind of laugh it off, right?

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But it does bug me like I want to go and

get a good reading I want to go and get

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a real reading, you know I want it to

be like it is at home and I think that I

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blow it off because they go Well, that's

a stupid feeling I don't accept it.

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And I know there's more work to be

done there because I know you've talked

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about and that's another reason why

it's good to work with someone really

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digging down into what that core is.

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That's that's causing

that I think would help.

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I mean, that is the journey.

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I am just on this journey

to get those neurons.

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going, you know, new neuro pathways

because even though we know how dumb

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it is and how it doesn't make any

sense, if it's something that we've

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done over and over again and we don't

understand why it keeps happening.

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And so, so if we were going to, so

I've done like core wounds work.

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So if you were going to

work with me further.

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on this blood pressure, what, what

would you be looking at in addition

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to me doing the tapping and we can can

talk through, you know, how it what it

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looked like when you did it with me.

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Um, but what would you do in

addition to that to dive deeper?

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Say this is our second session.

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I'm coming back and I'm telling you

that I felt the acceptance of it.

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Now what?

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Yeah, so I mean, we would start

with what is present in that moment.

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So like, yeah, you're

acknowledging the acceptance.

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We both know, especially given

our dialogue so far, that's not

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the only thing that's there.

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So it's, it's you sharing, okay, this

is what else is coming up for me or what

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else is present when I think about it.

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And we, we just start with where you are.

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Um, ideally, I mean, just like

thinking ahead, what I would be

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curious about is maybe when was your

earliest memory of this happening?

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Um, What was that situation?

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And maybe, um, going into

that, seeing what comes up.

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And it's a little bit hard for

me to kind of forecast how the

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session will go, because I honestly

don't have any knowing that.

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Right.

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So it could be that, you know,

you have a memory that is.

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To me completely unrelated, maybe even

to you, but there's a similar feeling

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around it or there's, there's something

in honestly, even if it's not the exact

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same emotion, there is some connection

because it's coming up for you, right?

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And if that's the case, our

job is to follow that thread.

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And see where it leads us, because

it's, it's really about being curious,

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putting on our, our detective hats,

so to speak, and just allowing

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whatever comes up to come up and be

curious and compassionate with it.

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And that is how, that's how we do it.

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Of course, there's different types of kind

of like exercises or techniques that I

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may choose to use based on what comes up.

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Um, but generally it's.

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As you mentioned before, accepting what's

coming up and if that's, um, not coming as

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easily as we'd like, then we address that.

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You know, so it's, we may start

on one issue and have to kind of

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pause and focus on a little bit of a

roadblock before we can continue down.

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Right.

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Which is normal.

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Yep.

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I love, I love that you said

follow that thread and in my mind

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as you were talking about that I

kinda was, and you know, I always.

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Thought the reason I had it was because

this nurse reacted so crazy, um, when I

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was in college, like your blood pressure's

so high and she freaked out about it.

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And then of course I freaked out.

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But then I was thinking back, I remember

being terrified about it before that.

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So it's not just that.

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And so then I kind of.

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As I and I won't spend all the time

talking about myself, but I think it's

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I think it is a little bit of that.

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Like, I love life, right?

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And so on the flip side of

that is I'm afraid to die.

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And I've you know, and I've already

I've already kind of looked at that

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because I've been doing the work and

and I think that that would probably

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be where the thread would start

to lead us if we were, I probably

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should book some sessions with you.

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But I think that's where it

would, would kind of end up going.

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And so what I'm wondering, I want to

kind of review what you did with me.

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Sure.

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Walk me, walk me through maybe the why's.

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So I just remember we started with,

you had me tap on the side of my hand.

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Yes.

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Between my pinky and my wrist.

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Uh huh.

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And I loved it because you took what I

told you about the feeling and that's

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where the acceptance came in by what

you were, and you had me repeat it.

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So, and I didn't have to really think,

you, you fed me the lines as I tapped.

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And it was, it said, I have this feeling.

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And that's where you really go deep

into explaining, you, you pick,

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pick like it's in my solar plex, but

you could say it was hot or cold or

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however you want it to describe it.

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Um, and then when I blank, like

when I get my blood pressure taken,

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when I see spiders, um, I choose

to completely accept and my, wait.

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Oh, so I feel that feeling when I

see these things or when I get my

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blood pressure taken and I choose

and making a choice to completely

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accept and love myself anyway.

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And then I am choosing to deeply love,

honor and accept myself and my feelings.

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And I love that because that's what that

I did do one session that I that I did.

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And doesn't that make life Easier,

more peaceful if you just accept it.

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Not that it's all fixed and better,

but it's a step in the right direction.

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And then I add it.

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'cause you know, I'm,

I'm the Christian gal.

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I know that I am safe and that

the God of the universe loves

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me and calls me daughter.

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That's great.

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And you kind of, you had me do

that, repeat that three times.

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Yeah.

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Okay, tell me what does that

do kind of set in because

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that was the first tab, right?

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So that is what we call our

setup, our setup statement.

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We do this three times and that's um,

kind of the, the format of EFT and

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the way that I was trained through EFT

international is called gold standard EFT.

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So anyone who has trained

through this organization.

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knows to do it this way, whether or

not they do that in their own private

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practices, you know, up to them.

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Um, and so what that's doing and kind

of what you're alluding to here is we're

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starting to kind of Set the prime prime

the brain for the new neural pathway.

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And so the idea with these set up

statements is, as you explained very

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well, we're stating, like, even though

I have this problem, and then we can, we

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can articulate that however you want to.

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So in the session with you last time,

we said these were the feelings.

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This is when they came up.

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And then we kind of bookend that with it.

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Some sort of affirmation.

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And so, the important thing with

these set of statements is that

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we are voicing the negative thing.

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The problem.

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The icky thing that we don't

want to have to deal with.

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And it's not because We want you to

feel uncomfortable, but we have to, and

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I'm gonna sound like cheesy, but we,

again, we have to name it to tame it.

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All those, they're real.

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There's a reason they

exist because it's true.

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And so by voicing these things, we're

removing that emotional charge around it.

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And then as we're tapping through all

the points on our head and upper torso,

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this is helping to deeper, more deeply

ingrain that new neural pathway to

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support this idea that you are safe,

that you can be in the presence of the

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nurse taking your vitals and be okay.

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You know, and what I love, Sonia,

about what you're talking about,

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uh, I don't know if I mentioned

this, but I do a little NLP work.

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Okay.

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And one thing that I do kind of as a

practice on my own, because I've heard

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through Bruce Lipton, I don't know

who, if you know who he is, but he, he

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gave a little hint to record yourself

and I have these affirmations that

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I say, like, I don't, uh, my value

doesn't come from what other people's

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think, what other people think of me.

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So I have these things that I

repeat and as I'm falling asleep,

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I hope that they'll like get a

little bit ingrained in my brain.

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It's a little bit what this is, isn't it?

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Except that we're, is it, or I

mean, I could be totally off, but I

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thought of that as you were talking.

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Yes and no, but there's, there's

one crucial piece that is different.

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Okay.

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So with.

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EFT emotional freedom

techniques or tapping.

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Eventually, we can get

to just the affirmatives.

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Like, that's kind of the goal.

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But the biggest benefit of using it

is to remove the emotional charge.

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Like, the problem, what is

causing our symptoms or reactions.

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So, whatever the root cause of You're

spiking blood pressure when you're

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in the doctor's office if we go

through the Go through the motions.

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We do the work with tapping to get

to that, you know initial Whatever

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it was situation event memory that

is causing these This problem for

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you throughout your later life.

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The goal here is to

neutralize whatever happened.

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: 00:19:23

Right?

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: 00:19:23

Your memory of that.

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The thing is, our brains don't

know if it's real or not.

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So, by the fact that we're

still having that same response.

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Or I guess I should say reaction

in this case, um, means that

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we're being re triggered each time

we're in that similar situation.

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And so the idea is that if we can go

back, identify the first time or like

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the most impactful time that you had

that experience, and again, different

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techniques will be used depending on

what's coming up, but we can ideally get

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you to a place where you can imagine this.

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a response.

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: 00:20:02

Then we can d of trying to test

this an get to the real life test

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a shift, what has changed since

we were able to neutralize that.

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: 00:20:18

So I, I state this to kind of explain

a little bit clearly how, if we are

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: 00:20:24

going directly to the affirmations of,

I just want to feel better now, like

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I'm going to make myself think that

I'm okay when I go into the doctor's

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office, even though my body doesn't

believe it, that's not going to work.

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: 00:20:40

So it's like, We're trying to jump

over like a hurdle or there's,

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: 00:20:44

there's a gap that we're trying to

jump over and we're not quite able

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: 00:20:47

to clear it yet because there is.

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There's something that needs

healing and so that's why I think

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: 00:20:55

some people may have trouble with

Affirmations because there's a block.

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: 00:21:02

There's a subconscious block Their

body doesn't their nervous system is

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: 00:21:07

not in agreement with this belief no

matter how much they want to believe

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: 00:21:11

it And consciously, yes, you can be

like, yeah, of course I'm healthy.

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: 00:21:15

I'm gonna live till I'm 102.

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: 00:21:17

Right?

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: 00:21:17

But everything, all of us has to be on

board, in agreement, in alignment with it.

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: 00:21:23

And so that's why, that's the beauty

of EFT, it, you can literally have

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: 00:21:29

emotional freedom and the feeling of that.

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: 00:21:34

I mean, it's freedom.

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: 00:21:35

I just, every time I think of situations

where I've done, you know, tapping

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: 00:21:39

on my own stuff and I know it works.

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: 00:21:43

I know the science behind it, but each

time I'm always amazed because the

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feeling you're just feel so much lighter.

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: 00:21:50

So open and look, and just the burden

of whatever has been weighing is lifted.

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: 00:21:56

And that, if you can give that to

yourself or gift it to yourself.

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: 00:22:02

Why wouldn't you?

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: 00:22:05

And I, and what you

said, follow the thread.

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: 00:22:08

This takes work.

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: 00:22:10

It does.

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: 00:22:11

Right.

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: 00:22:11

So it's not going to happen.

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: 00:22:12

Cause as I'm sitting here too, I'm

like, I can't come up really with an

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: 00:22:15

answer as to where this is coming from.

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: 00:22:18

So for like my homework, where would

you have me, how would you have me?

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: 00:22:27

figure this out?

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: 00:22:29

Like where, like journaling, what

do I do to figure out what is the

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: 00:22:33

real reason that this is happening?

356

: 00:22:35

Yeah.

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: 00:22:36

Okay.

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: 00:22:36

First, I'm really, really

excited by this question.

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: 00:22:41

So, I mean, if you're, if,

yeah, if you're into journaling,

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: 00:22:44

that's a great place to start.

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: 00:22:46

And I would, um, suggest actually to

just take some time and think about,

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: 00:22:53

um, Other times in your life, IE earlier

life if possible, where you've had where,

363

: 00:23:03

where you felt the same emotion before.

364

: 00:23:06

Right?

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: 00:23:07

So it doesn't have to be even

remotely the same kind of situation.

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: 00:23:11

Okay.

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: 00:23:11

But where the emotion came up and.

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: 00:23:15

A lot of things, not everything,

of course, but a lot of things are

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: 00:23:19

rooted in childhood experiences.

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: 00:23:22

And, again, because it, like, if

we were to talk about it right

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: 00:23:27

now, it might just seem like, well,

that, how could that be related?

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: 00:23:32

That is, they have nothing

to do with each other.

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: 00:23:34

But the brain doesn't know that, so

a little bit of, and you probably

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: 00:23:38

know this already, but a little

bit of the neuroscience behind it

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: 00:23:41

is, Our brains, like memories, are

not like movie reels in our heads.

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: 00:23:46

It's chemicals.

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: 00:23:47

It's the release of chemicals connecting

to, to neuron receptors, right?

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: 00:23:51

And so, when we have an emotion, it's just

chemicals being released in our brains.

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: 00:23:58

That's why we can have a similar

experience, or we can have an experience

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: 00:24:04

with a similar feeling, a similar

emotion, that is now linked in our brains.

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: 00:24:11

Because of the, the chemical reaction.

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: 00:24:14

And so it's the idea, and again,

like, I'm bringing in all the

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: 00:24:18

cheesy phrases, but what, what,

uh, fires together, wires together.

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: 00:24:23

Of course, that's more along, you

know, the science field, but that

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: 00:24:26

is also true when we are kind of

focusing on these feelings that we

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: 00:24:31

may designate as bad or uncomfortable.

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: 00:24:35

When that is where our focus

is, those are activated.

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: 00:24:40

And so again, it seems kind of

counterintuitive, but with the tapping,

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: 00:24:45

yeah, we do focus on that, but because

of the way tapping works, because

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: 00:24:50

it Is working to support our nervous

systems and turn down like physically

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: 00:24:56

turns down our stress response.

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: 00:24:58

That means that that's how we remove

that emotional charge to remove

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: 00:25:03

that kind of like jump scare factor.

394

: 00:25:06

So that we don't have to keep experiencing

that in the presence of whatever

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: 00:25:12

is, um, you know, activating us.

396

: 00:25:14

Yeah.

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: 00:25:15

And okay.

398

: 00:25:16

So I feel like.

399

: 00:25:18

When you talked about tell me if this

is correct when you were talking about

400

: 00:25:23

it's a chemical thing in your brain And

I didn't know that you're teaching me

401

: 00:25:26

all of this What I thought about was I

think it's a feeling of out of control I

402

: 00:25:31

have no control to save like and that's

what it feels like when you go in I can't

403

: 00:25:36

control I can You know, I can't control My

weight kind of I can control How I breathe

404

: 00:25:44

I can control Some things, but I can't

control what that blood pressure cuff

405

: 00:25:49

is going to do and it drives me batty.

406

: 00:25:52

Yeah.

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: 00:25:54

And so now I need to go back to when was

the first memory of feeling that, right?

408

: 00:26:01

Yeah, yeah.

409

: 00:26:02

So I would say just, you know, to kind of

cover the bases, like, think back as far

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: 00:26:08

as you can to come up with a couple, a

couple of memories, because maybe, I mean,

411

: 00:26:13

we'll say generally it's the earliest one,

but sometimes we will start with whatever

412

: 00:26:19

feels like the biggest, the most intense.

413

: 00:26:21

Gotcha.

414

: 00:26:22

So, you know, it's kind of either

or there and just giving a little

415

: 00:26:28

bit of thought, obviously, don't

stress yourself out about it.

416

: 00:26:30

If nothing's coming up, that's okay.

417

: 00:26:32

There are ways to navigate that.

418

: 00:26:34

It's just a starting point of what you

might be looking for and sometimes, you

419

: 00:26:40

know, other things may surface and if

that's the case, other memories that again

420

: 00:26:45

seem unrelated, maybe it's a different

feeling, but if it's coming up in your

421

: 00:26:49

mind, it may be worth looking into.

422

: 00:26:52

Yeah, I love that.

423

: 00:26:53

I'm going to do that.

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: 00:26:54

Okay, Sonia, I've had you here.

425

: 00:26:55

Will you come back again?

426

: 00:26:57

I would love to!

427

: 00:27:00

Because I think this is so good and,

I mean, I just want to help people and

428

: 00:27:05

I feel like if they could, you're so,

you're so knowledgeable and I just,

429

: 00:27:10

I love how you present this stuff.

430

: 00:27:12

I like working with you and I feel

like, You would be so great for my

431

: 00:27:16

listeners, and so I want you to say how

they can connect with you, and we're

432

: 00:27:22

gonna have that in the show notes, and

I'm gonna do a little newsletter on it.

433

: 00:27:26

But what I want to also know you had

mentioned you're doing something.

434

: 00:27:31

It'll be this week.

435

: 00:27:33

What?

436

: 00:27:33

The week that this comes out?

437

: 00:27:35

What?

438

: 00:27:35

What is that?

439

: 00:27:35

That you have a webinar?

440

: 00:27:37

I don't know.

441

: 00:27:37

Yes, I have.

442

: 00:27:39

I have a workshop of an online workshop.

443

: 00:27:41

It's on, um, the 21st, March 21st, 3 p.

444

: 00:27:46

m.

445

: 00:27:47

Central time.

446

: 00:27:48

And, um, so just very briefly, this,

the title, I, I think I'm going to

447

: 00:27:55

get it right is Nice Try Trolls.

448

: 00:27:59

Online events from Zoom bombers.

449

: 00:28:02

So I learned from personal experience

last month that if you are.

450

: 00:28:08

hosting online events thr Um, any, any

platform rea zoom as the video communi I

451

: 00:28:21

did a free event because me give back now.

452

: 00:28:23

I'm I'm You know, second guessing

if that's something I want to do.

453

: 00:28:29

However, I learned that it is apparently

a cool thing to do with some youths these

454

: 00:28:35

days to join these free events and just.

455

: 00:28:39

disrupt them, just cause chaos

for, for fun, for pranks.

456

: 00:28:43

And, um, it was kind of ironic that

this happened in my previous workshop

457

: 00:28:50

because that was focused on emotional

regulation for work and life.

458

: 00:28:55

So, they kind of proved my point

because although, yes, it was

459

: 00:29:00

disruptive, it was unexpected.

460

: 00:29:03

I personally feel very proud of how I

handled it because I was able to remain

461

: 00:29:08

regulated and navigate as best as I could.

462

: 00:29:11

And at the end, yeah, I was not pleased

that it happened, but I was really proud

463

: 00:29:17

with how I handled myself and how I tried

to take care of the real participants.

464

: 00:29:22

So being able to have that level

of confidence and calm amid

465

: 00:29:26

chaos, they proved the point.

466

: 00:29:28

So anyway, now, because that happened,

I'm Trying to turn around for a

467

: 00:29:33

learning opportunity for other folks.

468

: 00:29:36

I am charging a very small fee.

469

: 00:29:39

Mainly to deter trolls, right?

470

: 00:29:42

Do they have to pay?

471

: 00:29:42

Are they going to join?

472

: 00:29:43

Probably not.

473

: 00:29:45

However, I will admit, I am baiting

a little bit with the title.

474

: 00:29:49

Because now I'm ready for them.

475

: 00:29:50

So we'll see.

476

: 00:29:53

But that is definitely something

I would encourage if anyone is

477

: 00:29:58

posting online events with Zoom.

478

: 00:30:01

Knowing how to have your settings

adjusted properly and things to look

479

: 00:30:06

for to better be able to identify if

this person who's trying to join is

480

: 00:30:11

supposed to be there or not, I think

it's going to be really helpful.

481

: 00:30:15

So I'm really, really excited

to share this with folks.

482

: 00:30:18

And there you go again going

through something hard and

483

: 00:30:21

then sharing it with others.

484

: 00:30:23

That's why I love, that's

what I love about you.

485

: 00:30:25

So, um, that sounds like a great one and

I'm going to have to look and see if I

486

: 00:30:29

could actually do that because I do, you

know, now and again do things over Zoom.

487

: 00:30:34

So, um, I so appreciate that.

488

: 00:30:36

And the other thing that I didn't

get to talk about and we're over

489

: 00:30:40

time that I want to talk about next

time, I want to like kind of do.

490

: 00:30:45

Get a little free coaching again, but

I also want to talk about Just like in

491

: 00:30:50

the moment when you were on that zoom

call You had to you know, I might not

492

: 00:30:54

have time to go do all this tapping

stuff I want to talk to you about in

493

: 00:30:59

the moment how you handle that and so

let's save that for the next one Perfect.

494

: 00:31:03

Sounds great Sonia, thank

you so much for being here.

495

: 00:31:06

Thank you.

496

: 00:31:07

This is fun.

497

: 00:31:08

Take good care