Vipassana Meditation Guided 30 Minute Sit
ฝัง
- เผยแพร่เมื่อ 12 พ.ย. 2020
- A simple and effective guided Vipassana (insight) meditation designed predominantly for beginners with plenty of guidance. Starts with Anapana (breath awareness) to establish awareness, followed by a guided part-by-part body scan focussing on the changing nature of the physical sensations within the body.
Practice everyday, preferably once in the morning and once in the evening, to experience observable and lasting changes in your life. Enjoy!
If you'd like to give your practice a boost, and find some real and lasting peace and harmony, you can find a lot more information at Can You Zen: canyouzen.com
Note: Screen is mostly blacked out during meditation to save power or battery on your device.
People teach your kids young. Save them from getting into anxiety depression stress etc. prevention is 1000 times better than cure. Get them into mindfulness/Vipassana early. Peace and love from India 🇮🇳❤️
Sadhu 🙏
Don’t use the term mindfulness. It is stolen version of Vipasana yoga.
Correct , the best thing to teach kids but for that the parents gotta learn it
One of the best videos out there
Thank you 🙏 that's very encouraging to hear!
Wow Muslim also doing it
I have never done Vipassana meditation before. I am of the firm belief that when you are ready to receive, the teacher will appear. I did the 30 minute session today and felt a heavy wet constricting blanket of doom lifted from my mind and body. Thank you for allowing me to feel me with the softness of your voice, the insightful experience into my body and the overall sense of joy in “feeling me “
Thank you. Namaste!❤
I didn't think I would enjoy a Vipassana meditation without Goenkaji's voice, but you've created something very special here! Thank you very much! 🙏🏻❤️ Your voice is so soothing and your guidance is beautifully done. I'll still do my full hour in the mornings using Goenkaji's recordings, but I think yours will be just perfect for shorter sessions in the afternoons or evenings. I kind of missed hearing Goenkaji's chants, and saying "anicca" and "no new sankharas", but hey, it's a great opportunity to practice equanimity and to give up attachments! 😉
Very encouraging to hear, thank you for the feedback! Sounds like you're well on the path too, it's grea to hear your story 🙂 enjoy!
Again again and again, thank you so much for your offerings. I learned so much from your videos I am very very grateful.
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I love this meditation ❤. When we meditate, we are making the world better, we are healing, and preventing harming others 😊.
Thank you! May you all have a good day, and thank you for creating this video.
Love this 🙌🏼 thank you!
Namaste' Mahalo n Aloha
Can't ever thank you enough. I've been having sleep related issues for as long as I can remember. As a result, i would suffer anxiety with lots of monkey chatter . This would happen from time to time and would take a while for me to get out of it. Since I have been made aware of the meditation 🧘♀️ my life has changed . My sleep has improved immensely, and in turn my mind more at peace and far calmer . I almost don't recognise myself!! it has also taught me how to overcome fears and how to manage my thinking.
Your voice is so calming. Your work so effective with almost immediate results.i practice your meditation daily or when I wish to TREAT myself.
SO THANK YOU FOR CHANGING MY LIFE!!!
And thank you for telling your story! A lot of courage and bravery, hopefully will inspire many others. All the best 🙏🏼
You put the work in.....now you're seeing results 👏👏👏🙏💖😍
@@canyouzen❤
I've been doing non guided Vipassana meditation from Vipassana meditation channel. I Will start this one from today since i think there are sumthings I'm not doing it quite right 👍 thanks sir!
Hope you find it helpful!
This is the best meditation video. I really love the experience. I felt so aligned with my body mind n soul ❤ Thanks for posting 👐
So glad to hear! Thank you 😊
Thank you, You have the voice and it is well guided. I am Vipassana meditator. During this pandemic times you came just perfectly.
You're welcome, thank you. I think it has been a difficult period for everyone but that's very encouraging to hear 🙂
I have started using this video as part of my morning routine. Ur voice is calming and it really helps me have fulfilling meditation sessions. Thank you for this video!
That's great to hear, I'm glad =) keep it up!
Wow 🤩 awesome 👏🏻👏🏻👏🏻 exactly what I was looking for, and his voice unbeatable thanks 🙏 sooo much, love 💕 and peace ✌🏻 for you all
Thank you for the kind feedback 🙏 with metta
I have never heard of this type of mediation before. I was reading an article and this type was mentioned and I thought, who what!?!?! I'm going to be making this part of my daily routine. So glad I found this!!
Hi Paula - it is essentially mindfulness meditation! However more in its original form from the original texts than the meditations you commonly probably see in the west these days. You can always find out more in my explanation in this video: th-cam.com/video/e1S5l9kOdZI/w-d-xo.html
Enjoy! 🙂
Thank you so much for this video. I strengthen my practice everyday with this video
Good stuff, keep up the great work 🙏
I feel so lucky to have come across your beautiful channel. Your own tranquility and selfless guidance is so genuine and so helpful for a learner. Thank you so much for your service. I must also congratulate for the name you have given to your channel. Love and blessings.
You've come across this according to your own good merits! Thank you for the positive feedback, I will keep it up. Take care 🙏
Felt deep meditation and mentel peace
I could sit for 25 minutes today. Amazing how much sensation is in the body when we pay attention.
Exactly 🙂 good job, keep it up!
Thank you I look forward to when you do a longer than 30 minute sit. Very helpful for me and I am sure others.
Glad it was helpful! Longer sits will be coming soon 🙂
Enjoyed so much this gentle meditation! Such a soothing voice. I feel peace 🙏
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Thank you!
I am very grateful for all your contributions to TH-cam - like lifeline
Thank you for sharing this!
This really is the best I’ve discovered. Thanks
Glad to hear =) keep discovering!
Perfect guided meditation for easing back into my Vispassana routine. thank you for this and the hour long. Your voice and pace are ideal for this, forgot you were even there! :)
Glad to hear that! You're welcome 🙏 good luck with settling back into the routine 🙂
I really like the way you guide us, you have the voice and the right guidance. I’ve done quite a few 10 day Vipassana retreats.
Just glad to be helpful 🙂 thank you for the feedback! Good to know that experienced practitioners are also finding them helpful. The courses are without comparison, aren't they, keep it up 🙏
Beautiful, thank you so much :)
Thank you for the feedback 🙂 Glad you enjoyed!
Excellent... choiceless observation!
Since 3 month now I am doing this meditation twice per days morning and evening listening your voice, it really help me to keep quiet, I am a bit impatient to see the progress, my mind still flying around and he has a lot of rebels 😂. Thank you for this guided meditation is a wonderful tools. Cheers
That's excellent work @Bertrand keep it going =) you will have both 'good' days and 'difficult' days but your overall trajectory will be positive. Wishing you well on your journey 🙂
Thank you for this wonderful practice.
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Thank you very much for these guided meditations. I am still working my way up to an hour on a regular basis. The 30-minute is very helpful for this. If it's possible and you're willing I would request a 45-minute version also, to further help fortify the practice. But even without it you have already provided a great great service.
Thank you for the feedback and for listening! You're doing a service to yourself and the world by being a more balanced version yourself 🙂 I'm working on a few options at the moment with that being one of them..stay tuned!
@@canyouzen 🙏
Thank you very much. I'm pretty much a newbie and your videos have been very helpful to me.
Glad it was helpful! I try to make them relevant to both beginners and experienced meditators 🙂🙏
Thank you for the guidance ❤️
Thank you for practicing 🙏
Yes, I confirm that this really an excellent meditation. I meditate daily 30m for over 10y. Vipasana is the simplest n very practical one to help in getting all the benefits of meditation. It's easy n self important is quick
Thank you for the feedback good sir. Wishing you well on your journey 🙏
Thank you, this is a lovely meditation
Glad you enjoyed it 🙂
Just what I was lookjng for . Maybe the moment is now.
Glad to hear =) remember that in every moment you can start afresh!
Thank you 💛💜❤🧡💚💙🤎 Nice calming voice 🙏
You're welcome 😊 🙏
Thank you sooo much... I made 2 Vipassana sessions years ago... and you give me the impulsion to do it again with your voice an it seams so easy to do
Wonderful! Keep up the good work, you'll get back into the swing of it with a bit of practice again. Remember that a consistent daily practice is the most important thing you can do! Good luck with the next course 🙂
Thank you for this video. Really made me feel calm. 🙏
Glad it was useful! 🙏
Thanks mate.
I'm just getting back into meditation, and was looking for a vipassana inspired guided body meditation... this is it!!!
Glad you've found something suits you 🙂 do your best to keep it up!
This video giving a new life to me ..Its superb 😍
So glad to hear! 🙂
Very calm in my mind .🙏
Excellent! 🙏🏼
Thank you ☀
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Thanks ,I did vipassana meditation in your Guifelines.I did daly .Its very useful for calm in my mind. Thanks somuch🙏🙏🙏🙏🙏🙏
So glad it is helping! Keep up the good work 🙂
Thank you!🙏
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Thank you
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Glad to find your channel
I'm glad too! Feel free to recommend to anyone else you think will benefit 🙂
Thanks, excelente, very good help.
Glad to be of service 🙂🙏
Beautiful, thank you
Thank you for listening and practicing 🙂🙏
Thank you so much! Your videos are really helpful for me
So glad to hear that..please enjoy 🙂
Is a super supportive meditation
Very clear to understand what is said and to carry on
Thank-you
Thank you for the feedback 🙏
Thank you ❤️
Thank you! 🙏🏼
Thank you. This was good.
Glad you enjoyed it! 🙂🙏
Thank you.
No worries! 🙂🙏
Lovely!
🙂🙏
This is so great! It's such a great retreat. Will practice this for a few days before doing the one hour long one. Thank you so much!
It certainly is =) great stuff, keep practicing!
Thank you. I too look forward to a longer sit. I am studying Vipassana meditation for a teaching certification and your 30 minute sit is perfect, perfect for when I don't have the full hour to sit and perfect in not too much but just enough silent time in the meditation. Much gratitude! 🙏🏼
You're welcome 🙂 thank you for sharing, good luck with it! I do have a longer sit available too: th-cam.com/video/dI6iviwRiC8/w-d-xo.html
Superb!👍
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I am a beginner thanks for your guidance 🙏🙏🙏
You’re welcome 🙂 enjoy this wonderful journey! 🙏🏼
❤️ thank u ❤️
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Thanks 👑
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Quickest 30 mins ever
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Mate, it’s so weird, I listen to this video every morning as soon as I wake up and feel like I know your voice so well now 😂 And yet, based on your accent, I’m pretty sure you’re on the opposite side of the globe to me! Really love your videos mate, truly life changing 🙏🏻
That's so amazing to hear, thank you for sharing 🙂 maybe I'm really not that far at all! Wishing you well on your journey 🙏
your videos are very helpful :)
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Excellent
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Commenting that way, the algorithm sees engagement wooo I love you
thankyou!
You're welcome!
this is really great
Glad you enjoyed 🙂🙏
Where r u from zen i am so glad that I come here this meditation change my life ☺️
I'm glad too! Born in Australia =)
I have subscribed to your channel. I don't easily do this. Thank you once again 🙏
That means a lot, thank you! Please enjoy 🙂🙏
Thank you sir
Thank you for practicing! 🙃
❤️❤️❤️❤️❤️
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i need this with calm music
Feel free to combine 🙂
Thanks to my bro who advised me
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@@canyouzen I can omini
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Thank you for this!
I'd like to know if you also upload your videos on insight timer. Would be nice to use them there.
You're welcome 🙂 I haven't got there yet but I might one day!
Towards the end of your
Long sit you state the key to success is perseverance and patience. I get the two p’s. Seems to me though that we may all define success differently. How do you define it?
Hi Jack, it's a great point, and you're right - the definition of success is indeed unique to each person. To me, success is achieving what you set out to achieve i.e. your goal. This can be one big overarching goal and/or a set of smaller goals.
The goal in Vipassana is the gradual liberation from all the causes of suffering. You can define even a single step towards this goal a success. If you aim to sit one hour tomorrow morning, and you do, you are successful! It's all relative and we are all at different stages on the path. But perseverance and patience will almost always get you from A to B 🙂
Love your videos and your voice. I have done a mindfuless course and also the 10 day Vipassana course. Unfortunately, I haven't practiced as much as I should have and would like to get back to it again. Can I ask what you think the difference is between the body scan in mindfulness vs the body scan in Vipassana?
That's ok, you can start again at any time 🙂 ideally, there should be no difference. But in actuality, the distinction is that body scanning in Vipassana means seeing in a 'special way', meaning the impermanence of every experience (in this case, related to the body). Traditional mindfulness body scans, observe the 'body' without reacting to it, which also eventually leads to this insight. In the end, they both aim for the same goal. Hope this helps!
@@canyouzen Thank You so much for your speedy and very informative reply. I really appreciate it. 💚❤
Thank you so much!!! This is really beneficial for me. I'm new in this technique and from a technique perspective it's not clear to me what is the difference between anapana and vipassana
You're welcome! In essence, Anapana is a concentrative practice where attention is repetitively placed and held on the breath (and sensations associated with the breath) to develop balance and stable awareness while Vipassana is the practice of observing reality as it really is - that is, the characteristics of impermanence, egolessness and unsatisfactoriness - the basis of real wisdom. This experiential understanding frees us from attachment.
From a practical perspective, this means (for Vipassana) scanning your awareness through your body and witnessing these characteristics for yourself with regard to the changing nature of sensations within you (the easiest and most accessible way). This is much more clearly comprehended when the mind is sharp and stable, through diligent concentration on the breath for a while (Anapana) - the foundation for Vipassana. I would also really recommend looking into taking a 10-day Vipassana course! This is the best place to start ☺️ Hope this helps 🙏
@@canyouzen thank you for sharing all this information! You are very generous for giving us this opportunity. I will definitely take the 10-day course. I'm just trying to prepare myself for this.
10 day courses generally take a while to get into, my advice: jump in and learn to swim along the way ^_^ thats what i did!
Hey, I have been practicing this meditation from past 2 days but today when I tried to sit for meditation within first 5 minutes I started crying and I can't understand whether it was bcoz of meditation or just bcoz I was already upset and even before my meditation I was crying, maybe u can help me to understand this better
Hey there, this can actually be quite normal for some people, especially at the start. Meditation tends to bring up and also amplify some emotions as they are brought to the conscious level of the mind to be dealt with. This article will definitely help: canyouzen.com/why-do-i-cry-during-meditation/
Sir I find it difficult to keep my back straight. After a few minutes, I lean my back on the wall. And also I've been practicing anpana for more than a month for around 30-40minutes every day. But I still find difficult to practise minfulness after I stop meditation. If I do some task like eating, talking to people or any other thing, my mind easily drifts away. How do I successfully practise mindfulness? Should I meditate for more time? Please guide me.
Hey there, you’re putting a lot of pressure on yourself. It is difficult to maintain mindfulness all the time, even for experienced meditators. But if you keep trying, with gentleness on yourself, you will improve =) also, use the wall when the pain is so extreme you can’t handle it anymore, otherwise try to go for longer periods without the wall. Just as with learning to drive a car, it just takes practice, you’ll get there!
This is U Ba Khin Method (Burmese) It Is a good method to get an insight for impermanence, suffering no-self.
Spot on Ranjit 🙂 the insight that frees us from the shackles of craving 🙏
Thank you for this. I have two questions 1. for most of the meditation I can't seem to feel any sensation except very very little maybe in one or two parts of the body (is this normal?) 2. How fast should you move from one part of the body to the next and should you try to feel for sensations in your internal organs? I look forward to your reply. Thank you🙏
Hi there - this is a very common question, and you’ll be glad to know it is completely normal. We’ve trained ourselves over years to block out sensations. As you meditate more, over time, you will feel more. But this shouldn’t be your goal - instead just be ok with what the reality is right now. ‘At this moment, I cannot feel much.’ Stay in that area for maybe 10-30 seconds (personal preference), and then move on. Don’t worry about internally at this stage either - any sensation in the general area you are observing is ok. And also remember that anything can be a feeling or sensation - even feeling cold, sweaty, heavy, tired, tension, or in pain. Even boredom has a particular feeling in the body. Explore it. Be curious. Sometimes we forget this and try look for something special, missing the simple stuff. Hope this helps! 🙏🏼
@@canyouzen thanks again! May I please also ask, is it necessary after the first scan to continue backwards from to the toes to the head or is it ok to start from the top of the head again? And, how many scans should one do, say in a 45 minute or one hour sitting? With much appreciation! 🙏
So hard not to fall asleep haha
canyouzen.com/why-you-feel-heavy-during-meditation-and-how-to-deal-with-it/
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I have panic attacks daily that last awhile and it’s like I’m creating my own suffering once it starts.
Does this meditation help people with panic attacks ?
It might be a little too intense for you, maybe practice breathing meditation a bit more to help calm the mind: th-cam.com/video/xlGaK_Glyvk/w-d-xo.html
Also read this: canyouzen.com/how-to-deal-with-uncomfortable-sensations-during-meditation/
This was so helpful. Thank you 🙏
Is it important to practice anapana for a certain time before delving into vipassana? I did the 10-day vipassana in Kathmandu long time ago. They have you practice anapana for 3days, 8 hours a day before doing vipassana... That's why I'm asking.
Thank you 🙏
I'm glad it you found it helpful June ☺️ yes, it is important to establish a firm base of stability with the mind before practicing Vipassana. Practice Anapana whenever you feel your mind is agitated or that you are 'struggling', and move on to Vipassana whenever you feel the mind is sufficiently calm to practice. This is part of the process of learning about yourself and how you, as an individual respond to the meditation. Storms will come. Sometimes you may need to practice Anapana for a full hour, or over multiple days. Sometimes you may need to switch back and forth every 10 minutes. You are your own master and only you will know what is right. Keep learning about yourself. Keep your practice fluid, flexible, without any pre-conceptions, and just keep going. This way you will succeed 😊🙏
First of all thank you for this wonderful video...
I have a question regarding body scanning ... when u say sensations what do really mean ... because when doing meditation the only sensation i notice are the touch ones when i sit or the tension in my shoulders ... but those sensations dont change for the whole period ... so i get confuse when u say they constantly changing or moving ... is it something i am doing wrong ... please guide me ...
Hi there - I would suggest you watch this video that I posted, it explains your question: th-cam.com/video/DeKQsOszjAs/w-d-xo.html
I also explain it in detail in this post on my blog: canyouzen.com/what-am-i-supposed-to-feel-during-meditation/
Hope this helps! If not, let me know 🙂
Towards the end when you ask us to be aware the entirety of the body as we breathe in and out ...do you mean a sweeping fast scan all over the body? Thanks 🙏
Hey Rohan - in this instance I mean to try take your awareness to the level of the whole body at once - whole body awareness. And just witnessing it as a whole. How your perception of it changes, morphs. It can be quite interesting!
That 30 min went incredibly fast
I'm glad 🙂 keep it up!
Day 4💜 ,Hey mate,didn't think U were still active on youtube,your content is much appreciated,I'm an Aussie aswell,so i think it might be the accent that helps alot,I can get in that state within 2 or 3 mins,whereas it takes me 5 -10mins with other stuff I do.ive also been doing Isha krya once per day, sometimes twice,for the past 18 or 19 days.ive got in such I high state twice, where afterwards I swear it almost feels like I'm coming down off a really low dose of MDMA or something for about half an hour,I guess it's true,what goes up always has to come down
Day 5💜
Day 6 💜 btw this counting is for my own benefit,It helps me keep track
Can you also instruct how to do walking meditation?
I plan to eventually write about this on canyouzen.com/ but for now Mindworks has really great no fuss simple instructions about how to do walking meditation: mindworks.org/blog/what-is-walking-meditation/
Hello! Would you recommend this meditation to somebody with no experience in meditation who is suffering from bad body pain from an illness? I have been in the retreats, I know vipassana needs the equanimity towards the sensations. I am a bit afraid that a person whos body is in pain and has no experience in meditation would find it hard to observe the sensations with equanimity, and might make it worse. Thank you
Hi there - there are many many studies out there that show that mindfulness (essentially what Vipassana is) is associated with lower pain sensitivity, even with chronic illnesses (eg www.ncbi.nlm.nih.gov/pmc/articles/PMC6237620/). Even when you are not observing your sensations, you are still reacting, and have no chance to transcend this. At least when you practice, you will have a few moments where you will have equanimity - and this will increase over time. The most important thing is that you keep trying. Those who try and try again with relentless determination will eventually succeed. You will not make it worse as eventually your mind and body will learn from the pain, and how to be at peace with it. Hope this helps! Stay strong 💪🙏
@@canyouzen Thank you ! 🙏
hello,
So whenever I meditate encounter some blank areas and some areas with strong sensations pain, tightness ,knots) the only region where i can fell subtle sensations is my face and hands.....i also encounter blank areas and get obsessed which makes my scans slow. So basically i want to ask is this ok? and also does the speed of the scan matter? Usually it will take me 18-20minutes to scan and then maybe faster.
Hey Rohan, very great questions, some which I always used to ask myself when I started out. In short, it doesn't matter whether you experience, blank areas (ignorance), subtle sensations (craving) or strong/gross sensations (aversion).
You can work with each of these types of experiences with patience and acceptance - they are all a part of you and what has come up next for you, which you need to deal with turn by turn. Blank areas are very common and you should never show aversion towards it. Accept that this area is now blank, and move on, and come back later, again with the same attitude. Some people experience some more than others (eg more craving than aversion), but it makes no difference whatsoever - always observe, accept and be equanimous.
Also speed of your scanning doesn't matter either - sometimes it may take you 5 mins, sometimes the whole hour just for one body scan. It all depends on your state of mind at the time - how much awareness you have, how much clarity. Try not to worry too much about it. Adjust your speed according to what feels right for you, according to how you can scan easier.. Hope this helps! Take care 🙏
I want to ask if vipassana cure all mental issues?? Please reply
@Mitali - If you practice properly and with the genuine intention to purify the mind, many mental issues will be resolved as a by-product of the technique. However, Vipassana should not be seen as a panacea for all of life's problems. There are many other facets of life that need to be looked after including what you eat, physical activity, social dimensions and your sense of purpose and meaning. With a balanced approach to all of these, you will find that your mind starts working for you and not against you. Keep trying!
So whenever i widen the lens to include the whole body .....not all parts of the body have sensations sometimes only major predominant parts have them.....( There is no particular way the that it should feel yes? ....just the way it is showing up ....so when widening the lens if much is not available ....then that's what it is... right....?)....maybe i have an assumption of how it should be of my whole body should be available or something.....would appreciate your input ....thank you
Hi Rohan - every time you write, I can see that you already suspect what the right answer should be! You are absolutely correct - doubt may be your only problem. Just trust your experience, whatever it may be. There is no right or wrong experience - as long as you are aware, and trying to keep your mind balanced (no craving/aversion). Moving against the reality of the current moment is the opposite of Vipassana, and in fact, most meditations. No assumptions, no expectations. With metta 🙏
Hi, I really enjoy your meditation. However, when I scan my whole body at once in the end I almost become overwhelmed with all the sensations I feel. There are so many, always changing and it kind of builds up into a huge power. I almost feel as if Im going to take off all of a sudden🤣 Does this have any specific meaning? Im a beginner and have been practicing vipassana only a few times now and am a bit surprised that I seem to be the only one who feels like this.
Hey Katch - this is you finally becoming aware of all the internal happenings within 🙂 it's what attracts most people to meditation, especially in the beginner. However, over time, all feelings and experiences change and morph, between pleasant, unpleasant and neutral. This is inevitable - do not become attached! Otherwise, you will give up when things get more difficult. We are all different, but you are not alone in this feeling. Keep practicing and enjoy your path 🙏
You are not alone. Dont worry.
😢8❤
Andolan
A question: whenever I meditate focusing solely on the breath, everything is fine. Whenever I try a body scan, however... When it gets to the scalp (specifically the top of the head), I start to feel a very strong and unpleasant sensation, like a shock wave, from the top of my head all the way to the bottom of my spine (specially the lombar area). It's so strong it is almost painful, whenever I concentrate on that spot.
I stopped vipassana because of it, and now I am trying to get back at it, but it's always the same, my body even shakes on its own sometimes.
So I've been doing it, but skipping the scalp part, so I don't feel it (it doesn't happen in any other part of my body, it's only when I focus on the scalp).
Has anyone else experienced this? What is it? How to deal with it? At first, I tried to just feel it and accept it and not run from it and everything, but it has really become unbearable to the point of disturbing my sleep (if I focus too much on the scalp, I continue to feel it even after meditation, for hours sometimes), and I dread meditating if I don't skip the scalp part. I've tried talking to others who meditate but everyone gives me a different answer :( what do I do? I don't have anyone in my city who I can speak in person.
Anyway, thank you for these videos. They really do help a lot in every other regard ❤❤❤
Don’t skip the scalp. Acceptance of reality as it is, is the entire practice of Vipassana. Notice it, unpleasant or not, without assigning preference. The sensation will eventually pass, maybe not this sit or even 20 sits from now, but eventually you’ll release the sankhara. It sounds deep rooted. Best of luck.