Mindfulness. Ahhhh…just saying the word makes my shoulders relax and my breathing expand. I love it because I know it works, BUT, that doesn’t mean I always make the time and space for it. I am the queen of multitasking, something I used to think was a good thing. Not so. Multitasking distracts us and makes us feel like we’re doing so much but, really, we are usually half doing a couple of things. I can’t listen to my daughter and scroll through Facebook. I might think I can do that, but she’s going to notice I’m not really there, even if I don’t. I can’t eat dinner and answer emails. Well, I can, but chances are I’ll finish the meal without ever really tasting it.

Multitasking is one of the biggest enemies of inner peace. It robs us of our balance and tricks us into thinking it’s the way to get more done or be more productive and prove we’re working hard enough to whomever it is we think we need to prove something — bosses, coworkers, friends, partner, parents, children, maybe even complete strangers. If we let our worth hang on other people’s opinions, we’re going to make ourselves crazy trying to be everything to everyone. So the challenge is to stop worrying about other people’s opinions and start paying attention to the still, small voice trying to be heard in the silence of your heart. To do that, you have to be mindful and prayerful and quiet. That’s the starting point. And the end point. And every point in between. Mindfulness always, or as often as possible. Just keep coming back to where you are right now without worrying about what’s coming next. It’s not easy to do, especially when many of us have jobs and home lives that keep us in full-time stress mode. Just keep starting over. Eventually it will become comfortable, maybe even “normal.”

If you can’t figure out how to make this mindfulness thing work in daily life, start small. With a cup of tea or a piece of chocolate or a quiet lunch eaten alone without distractions. We’re seven weeks in, so I know you know the drill, but in case you want a reminder, I’ll re-post the mealtime meditation bookmarks. Click HERE for the set of two bookmarks. And, if you missed this the first time around, here’s one of my previous blog posts on the topic: Mindfulness: It’s not just for Buddhists.

Keep in mind that mindfulness isn’t limited to mealtime, to be sure. Try it out when you’re driving to work, when you’re waiting in the car line outside school, when you’re on hold with customer service. Breathe, be present in that moment, and just do that one thing you need to do, not the 12 things everyone else wants you do to. Breathe. Exhale…

Here’s some musical inspiration to go with our theme of the week: “Exhale” by Plumb.

Oh God We breathe in your grace
We breathe in your grace
And exhale
Oh God we do not exist for us
But to share Your grace and love
And exhale

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What does a balanced life look like to you? When I hear the word “balance,” I feel the word “peace.” In my mind’s eye, the two are inextricably linked. And on some deep interior level, I know that if I can just find a way to bring some balance into my life, peace is sure to follow. But balance is hard to come by in our all-or-nothing world, and so we have to strive to be counter cultural, to look for ways to even out the highs and lows we typically traverse, to learn to be present wherever we are, even when where we are isn’t so hot, and to find beauty there.

As we delve into chapter 6, it’s time to take a closer look at ways to bring more balance to our lives. What makes you feel UNbalanced? Is it an overbooked schedule? A kitchen counter piled with clutter? The laundry overflowing the hamper? A work project looming in front of you? Where can you begin to make a dent and tip the scales back in your favor? I think that starts with recognizing that our lives will always seesaw back and forth in major and minor ways. The balance will be found somewhere in the middle of it. Balance doesn’t mean evening out every problem and glitch, but creating an interior space that allows us to stay centered even when things are tilting to one side. Prayer — as always — is key.

For the past few months, I’ve been committed to a fairly regular meditation schedule, missing only the occasional morning here and here. I can feel the difference. Even though these past few weeks in particular were crazy busy, I moved through them on a pretty even keel.  The rough edges of my psyche seem a little smoother. The things that typically grate and gnaw lost some of their sting. Balance. All of the outward situations are the same — same job, same stresses, same family commitments, same everything. Only one thing has changed: my willingness to sit down in silence for 15 minutes at the start of every day and listen for the Spirit. That one thing is making all the difference. Can I stick with it? Sure. Will I stick with it? It’s anybody’s guess. We don’t always do what’s good for us. But I crave balance, and I can see how the silence creates balance which creates peace, or at least peace of mind. During Lent, I’m trying to add in some silence before bed as well, although that’s been more of a challenge for me. I will begin again this week.

Where are you finding balance these days? What’s working for you? What’s not working at all? Share in the comment section and let us know how you’re doing.

This week, when you’re looking for a practical way to help make the Cravings changes more concrete, find just one thing you can do to foster balance. It could be silent prayer, or it could be a good old-fashioned closet cleaning session. Trust me, clearing out the garbage in your closet or drawers or desk will go a long way toward clearing out the garbage you hold inside. Open things up, clear a space — literally and figuratively — and watch how things begin to balance out.

I will TRY to be back tomorrow with a Chapter 7 post in order to get us back on track. Thanks for hanging in there with me. Thanks for being my tribe!

The post To my beloved-but-abandoned tribe…I’m back appeared first on Not Strictly Spiritual.

Cravings is about finding middle ground. It’s not an all-or-nothing proposition, where you have to forego favorite foods forever, or starve yourself until a headache sets in. That’s not a long-term prescription for health or happiness. But there is wisdom in the practice of fasting, and the Church gives us a beautiful template for learning how to live a balanced life. Throughout the Church year, there are seasons to fast and to feast, and there is “Ordinary Time,” when we are likely to be walking that middle way.

Whenever Lent rolls around, I suddenly find willpower I don’t have any other time of year. Why is that? Because when I combine a sacrifice — eating in between meals or sweets — with prayer and a deeper, more significant intention, I am able to hold myself to things I’d otherwise shrug off at the first sign of chocolate cake in the office kitchen or a bowl of gelato after dinner. Fasting without prayer is just a diet. Fasting or abstaining with prayer, however, elevates it to something completely different.

From Chapter 5:

The emptiness fasting creates will make us more aware of the injustices in the world and of our own comforts and supposed “needs.” Think of how often we say, “I’m starving.” Or, “I need” a cup of coffee, piece of chocolate, glass of wine, handful of nuts. Fasting helps us begin to distinguish between wants and needs, even when practiced in the most minimal ways.

Can you experiment with fasting or abstaining in some way this week — either giving up something for the entire week or for one day, depending on your age, health and ability? You don’t even have to fast from food. You could fast from Facebook or shopping or TV. Intentionally give something up and offer up the sacrifice for someone else.

A reflection from the end of Chapter 5:

So much of life

is out of balance today.

Too much, too little,

too caught up in the whirlwind.

The world insists we need

more, more, more, more,

pushing us to grab all we can.

But wait. Slow down. Stop.

There is another way.

Only by emptying ourselves out

before God will we find

fullness within ourselves.

HERE’s the link to a story I did on fasting for OSV Newsweekly a while back, in case you’re interested in more on this topic as we prepare for Lent.

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To be honest, the winter months don’t work in our favor on this front. I know here in upstate New York the cold, gray days make me less likely to stop at the store on the way home to pick up fresh produce and other ingredients I need to whip up something healthy. On cold winter nights, I’m much more likely to serve up a big bowl of pasta or order in a pizza. So we have to find ways to make it easier to do what’s good for us. Can you use your lunch hour to run out and grab some healthy ingredients for dinner rather than eating at your desk? Can you make a couple of meals ahead of time on the weekend, so you have something ready to go on a busy weeknight? Can you look at your schedule and plan a menu that will be realistic when all those events marked on your calendar roll around? I know I’m a great one for planning a healthy menu filled with lots of fresh veggies and unusual grains, but, come midweek, I can be found digging around in our basement freezer and pantry, hoping to find a bag of frozen string beans and a box of rice pilaf instead. Best laid plans…

This week, take some time to look at your calendar and your fridge and put together some meals that are fresh and healthy but not so hard to make that you’ll give up before you get started. Look for nights when you’ll have time to eat in peace and at a nice slow pace. Make the cooking itself part of your mindful practice. And never underestimate the power of simple foods — a side of fresh steamed broccoli with a squeeze of lemon, a plate of roasted carrots and cauliflower, a bowl of brown rice or a plate of salad piled high with healthy toppings. What’s your favorite healthy food?

The post Sane eating and healthy living appeared first on Not Strictly Spiritual.

It was a SUPER stressful week, especially the weekend. To be completely honest with you, I’m in a terrible place right now, mentally and spiritually. Things have not gone as planned. Famous last words. So why does that still catch me by surprise and throw me off course? That’s the million-dollar question for me. And I’ll tell you right now, when things don’t go well and when things get stressful, I turn up the heat on myself. I pull out my worst “tape,” push my internal “play” button and let it rip. It’s not pretty or healthy, and it certainly doesn’t take me where I want or need to go, but it’s comfortable and familiar, the road most travelled, and so I take it. Even when I know I’ll regret it later, even when I know it’s likely to lead me to other unhealthy decisions — like eating the wrong food or staying up too late or skipping prayer time. This is why I’m head cheerleader for the tribe, because I have endless experience with this struggle. I’ll tell you this, however: Although I often feel history repeating itself in my life, the time I’ve spent working on my habits, journaling, and becoming more mindful have made me more aware. Even when I’m not following the Cravings “rules,” I’m well aware of where things have gone off track and how I might pull it back. The trick is getting from awareness to action.

This week, as we delve into chapter 3, we’re going to be focusing a lot on those tapes we tend to play, the words we say in our head, or maybe even out loud as we stand before the mirror. I always say that if I loved my neighbor as myself, it would be very bad news for my neighbor! I say things to myself, about myself that I would never say to or about anyone I cared about, or even about a total stranger. Why do we do that? Why is that comfortable? And how can we begin to backtrack to the place where those thoughts were created so we can dig them up, toss them out once and for all, and replace them with something that will lift us up rather than tear us down?

In chapter 3, I talk about the two sides of this, the fact that sometimes I am ever-so-grateful for my physical health, my material comfort, and the many blessings I have had over the course of a very privileged lifetime, one not without traumatic and devastating losses and crises, to be sure, but overwhelmingly blessed. And then there is the shadow side, the times when I look at myself, not just physically but on every level, and see nothing, absolute failure, zero, worthlessness. Unfortunately, I spend an inordinate amount of time on the shadow side, where my faults and flaws are magnified as in a fun house mirror and any potential reminders of anything good are drowned out by the drumbeat of self-loathing. It’s not pleasant, that’s for sure, but since I was a little girl, it’s been home for me, the place with which I am most familiar, the persona that feels most comfortable: failure, reject, misfit, lost soul. And that’s where I am today.  I say all of this in hopes that anyone else out there in this tribe (or lurking anonymously around the fringes) who has ever felt like this will feel less alone. We all have shadow sides; some of us just mask them better or are more adept at shifting the perspective from half-empty to half-full. What is your perspective today? Are you being unnecessarily hard on yourself for one reason or another? Are you working through the exercises and feeling positive progress? I hope it’s the latter, but don’t be dismayed if it’s not.

From chapter 3:

“It comes down to reprogramming ourselves, in a sense. We have to find a way to erase the negative tape that’s on continuous loop in our heads and replace it with something more positive, more realistic, more truthful. If we don’t change the mantra of self-loathing, our feelings of inadequacy will continue to lead us deeper into bad diet plans, dangerous eating disorders, and a warped perspective that colors not just our eating habits but every aspect of our lives.”

So how do we do that? If I wrote the book on it and still struggle with it, can we ever really change the tape? Yes. But it takes daily work. If you started jogging and worked up to a 5K run and then stopped your training, do you think you’d be able to do that same 5K three years later with no renewed training? Not likely, or, if you did, you’d probably be hobbling along by the end. This is about incremental but daily, constant awareness and transformation. I’ll give you a critical starting point: gratitude. Counting our blessings daily — even the little things that seem silly but make us happy — makes a difference in our perspective on life. When we don’t actively give thanks for the good in our lives, we tend to train our eyes on the bad.

More from chapter 3:

“Our focus on the seeming lack in our lives seeps into our relationships at home and at work, our commitment to our community and our larger world, and our devotion to our prayer lives and journeys toward God. It’s hard to move forward if we are glued to an image or a number. We imagine we’ll take the next step once we reach a certain weight or size, but we keep getting stuck, or at the other end, moving the goal posts. The result is a constant unhappiness and unrest that prevents us from becoming who we are called to be: disciples willing to trust, risk, grow, and love.”

So, gratitude…Have you ever used a gratitude journal? If not, give it a try. Each day write down three things you were grateful for that day. It can be something monumental, like getting a new job, but it can also be something simple and sweet, like having your cat sit on your lap as you relax before a roaring fire or the smell of coffee brewing on a quiet weekend morning. If you’d like to read more about gratitude, click HERE for a feature story I wrote on this topic for OSV Newsweekly a while back.

Also, if you’re not on social media, click HERE for a post I shared during the week about allowing yourself to thoroughly enjoy one of your “forbidden foods,” eating with attention and intention.

And HERE is one of my previous Life Lines columns on discovering our true self, in case that’s something you’d like to explore further.

The song I’d like to give you for this week has no video to go along with it yet, but I’ll post it just the same: Wild Hearts Can’t Be Broken by P!NK, one of my all-time favorite artists.

https://youtu.be/rW7mBs8_9SU

The post Mirror, mirror: discovering your true self appeared first on Not Strictly Spiritual.

Things were not as peaceful or as mindful as I would have hoped. Home life was crazy; work was crazier. And sometimes I am my own worst enemy, making things more difficult than they need to be by getting in my own way. I plan to go for a walk but I haven’t taken the time to get out my winter boots and hat, so before I can go anywhere I have to dig through boxes in the basement and through baskets in the hall closet. By the time I was ready to leave I was frustrated and about ready to quit. I get up early to do some yoga, but struggle to get the Apple TV going because I never commit the dreaded remote-control routine to memory. I pack breakfast and lunch to take to the office but race through work at such a frantic pace that I forget to stop for breakfast at all.

This past week I definitely feel like I had a few take-aways:

• Spend more time prepping things so taking a walk, doing yoga, sitting down to meditation, packing lunch does not become an ordeal.
• Get to bed earlier so I’m not tempted to hit the snooze button when I should be getting up to pray or exercise or sit in silence.
• Continue with my new routine of listening to some select books on CD as I drive to and from work. It’s definitely making a difference and giving me an extra dose of daily peace along with a good kick in the spiritual pants.
• Accept that my life is simply going to be chaotic much of the time. With three busy kids, a very busy job, freelance writing, lots of chores around the house, the reality is that my daily life is often going to be noisy and not-so-mindful, and that’s okay. The goal is not to make my life silent so I can be mindful but to make myself mindful so I can maneuver my way through the daily minefield. It’s all in my perspective. The journal writing, spiritual reading, and silent time is helping me remember that.

Now we begin week two, Chapter 2 of Cravings: Dieting Delusion: Food Is Not the Enemy. As we move through this chapter, stop to think about the diets you’ve tried over the course of your lifetime. I’m sitting here shaking my head as I write this just thinking about some of the crazy plans I’ve tried over the years. In the end, none of them really worked. Why? Because those were just temporary patches, surface changes not meant to last, and everything hinged on the almighty scale. Sometimes it still does. Which is why I’m here, and maybe why you’re here.

From Chapter 2:

Even today, the control myth can take hold of me. I can feel totally confident and positive about myself and my life if my clothes fit a little bit loose and the scale shows me the right number. A few pounds in the wrong direction an my mood, my day, my life can take on the aura of unhappiness and dissatisfaction, not only with my looks but with just about everything. And that’s the crux of what we’re dealing with here. Whether we have to lose a hundred pounds or ten pounds, our self-worth should not — cannot — hang on a number or a diet plan. It has to be rooted in something deeper, something true, if we can ever hope to put a stop to these endless efforts to mold ourselves into someone else’s image of beauty or health or perfection. The first step toward that freedom is the acknowledgment, in the words of Alcoholics Anonymous, that only “a Power greater than ourselves could restore us to sanity.”

This week, as you keep your journal and take note of your moods and foods, start paying more attention to your beliefs about yourself. What is the tape that plays on endless loop in your head? Does your self-worth teeter from one extreme to another based on superficial changes or events? What are your triggers? Can you push pause when you feel things starting to head in the wrong direction?  Try to pull yourself back from the brink. Breathe, say a quick prayer, grab your journal, go for a walk, do something to shift the playing field and try a different approach. After all, the old ways haven’t been working, right?

If you have a minute, check in and let me know how you’re doing here in the comment section. If you have questions, feel free to ask them. If you don’t have Cravings and you need more information, tell me that as well. And if you just have a story to share, please do so.

And, now, here’s your musical inspiration for the week. I wanna see you be BRAVE!

The post Cravings Reboot: getting beyond the dieting delusion appeared first on Not Strictly Spiritual.

During this first week of the new year, when everyone around you is making promises to themselves and others, resolve to be a beginner. That’s the only resolving we’ll be doing on this journey. Begin again. And again and again. Every day. Always. There is no shame in being a beginner. In fact, it’s the only way to grow. If you set a course and get pulled in the wrong direction, just straighten yourself out and start over. I guarantee that even when you think you’re starting from zero, you will be a few steps farther down the path than you were before. That’s how this works. With every beginning, we move a little bit closer to becoming who we truly are meant to be.

Which is what brings us to where we are today: Cravings, Chapter 1: A Deeper Hunger. What is your deeper hunger for 2018? Surely it’s more than taking off a few pounds. I’m guessing that if you’re anything like me, underneath the surface hunger for a slimmer waistline or stronger abs is a desire for inner peace, self-acceptance, and a transformation that will lead you to a place where you are not defined by the number on the scale or the size of your jeans.

As we begin our journey, some aspects may feel a little unusual since we’re talking about eating habits and diet but we’re not actually going on a diet. I’m not going to give you a list of foods you can’t eat or foods you must eat or an amount of exercise you should do. This is going to be a much deeper and interior journey than the typical kind of health plan. If you follow this path, your newly restored relationship with food will naturally bring things into balance because you won’t be stuffing or starving based on feelings of inadequacy or because of stress in your work or home life or because you’re trying to fill a void of some kind. You will be learning to move mindfully through your meals, through life, doing things with attention and INtention, which is what sets this apart from any old diet. In order to do that, we have to drop down into our heart center and make a spiritual connection.

From Chapter 1:

“When we begin to connect prayer lives to physical lives, when we look beneath the surface, we often discover just how deeply intertwined the two are and how our food issues are wound around our spiritual needs and longings. We’re not hungry for a carton of ice cream or a bag of chips. We’re hungry for acceptance — from ourselves even more than from others — for love, for fulfillment, for peace. We’re hungry for a life we think we don’t deserve or can’t have, for the person we know we can be if only we’d give ourselves the chance.

“Often it is not the fear of failure that holds us back but the fear of success. We cling to the comfortable rather than step out into the possible. So we sit at home with a container of Cookies and Cream rather than take a chance on getting our heart broken again, or we down an entire bag of chocolate-covered pretzels rather than work on that resume that might get us out of a dead-end job. Or we eat cold pasta right from the refrigerator rather than sit down in silence and listen for the whisper of the Spirit speaking to our hearts.”

Practice for the week: Rather than counting calories and fat grams, this week we’re going to try to add one spiritual practice to our daily routine. It can be five minutes of silence and deep breathing at the start of the day, or a meditative walk out in nature, or daily Mass, or a few minutes with Scripture — whatever suits your spiritual style. Do your practice daily for one week, and at week’s end, notice if there were any changes. How did it change your mood, attitude, habits, hungers, if it changed it at all? Was it hard to do? Can you keep it up, or even increase you amount of prayer time? (You’ll find some questions to prompt reflection at the end of Chapter 1, along with a meditation.)

Journaling: If you haven’t already started a journal, now is the time to begin that as well. A simple spiral notebook is fine. Again, no calorie counting. This is about noticing more than what’s on your plate. Yes, jot down what you eat, but, just as important, write down how you feel on any given day — physically, emotionally, and spiritually. What’s going on in your life that might be making you scrounge around in the pantry for cookies or stare into the fridge for a magical food that will make the pain going away?

Prayer: If you’re looking for something to serve as a spiritual touchstone, spend some time with Psalm 139, which you’ll find on pages 13-14 of Chapter 1 (or in your Bible). Focus on these words:

“I praise you, so wonderfully you made me; wonderful are your works!”

Can you see yourself as wonderfully made, loved unconditionally by God? This is our starting point. And our ending point. It can be hard work to get there, but we’ll tackle it together, and share our struggles here in the comment section. I can tell you with all honesty that yesterday morning, as I faced my own backsliding, I did not feel wonderfully made. Not even close. But because I’ve made this journey before, I know what that means: It’s time to slow down, to take time for some self-care, to spend time with God, to shut out the noise of our chaotic world and recapture my balance, to become more mindful. (If you’re struggling with mindfulness over multi-tasking, you can find a post on that topic HERE. We’ll talk more on that topic in the weeks ahead.)

Thank you for joining me on this journey. Feel free to ask questions, share stories, or start discussions in the comment section, and you can always find me on Facebook as well.

Musical inspiration for the week ahead: Colours by Margo Rey

The post Cravings Reboot: What’s on your plate in 2018? appeared first on Not Strictly Spiritual.

We are not starting out this new year looking to drop pounds and dress sizes or simply start a new exercise routine. We are looking to go much deeper than that, to a place where we can dig into the fertile soil of our soul, a place where there are ideas and experiences and adventures trying to poke through the surface and blossom into the life we deserve, the life we’ve been dreaming of. Stop counting calories and counting steps and counting sheep and start breathing deep, sitting still, looking inward, reaching outward, living life with attention and INtention.

If you followed us on the Cravings journey last year, you’ll remember that we worked through that book chapter by chapter, week by week. I’ll be re-posting those entries so you can review and renew. If you haven’t worked through Cravings yet, now is the time! Check back here each week for posts that will not only help you develop a healthy relationship with food but will give you an opportunity to explore your own heart, mind, and soul. In addition, I’ll be posting new material that will show you how to take the mindful attitude we developed during Cravings and bring that to bear in all areas of your life. I’ll be using my book Everyday Divine as a guide. (You can get the Kindle version HERE. I do have a limited supply of print editions of this book, so shoot me an email if you’re interested.)

You’ll find the details of our Cravings journey in this post: Revolution, not resolution  (I’ll follow the same schedule as I did last year, so the dates listed there will hold. Check back Jan. 2 for our first installment.)

Still not convinced? Here’s another post that might do the trick: You are enough. No resolutions required.

The only thing you need to bring to this party is a good attitude, a sense of curiosity, and a journal. It doesn’t have to be a fancy journal. A cheap spiral notebook will do, but it’s a good idea to have a place to write down some notes along the way. In fact, journaling for even a few minutes each morning is a great way to start your day. We’ll talk more about that in the days ahead. If you don’t want to do that, no problem. This is your journey, your life. Do it your way.

See you back here soon. Here’s to another new year. Let’s make it a good one.

The post You say you want a revolution… appeared first on Not Strictly Spiritual.

From Chapter 8:

“When we live life in balance — bringing prayer, moderation, and mindfulness into our cooking, our eating, and other aspects of our busy lives — we discover what the monastics and other holy men and women have long known: Whether we are feasting or fasting or somewhere in between, food should have a sacred role in our lives. It can be something we sacrifice, something we savor, something we share, and through it all we can remain fulfilled because we are grounded in God, the only One who can satisfy our hungry hearts.”

Feasting and fasting… The start of Lent is just one week away. How can we take what we’ve learned on this Cravings journey and bring it into the forty days of Lent? Can we pick one aspect of this journey and work at it more intensely during the Lenten season? Maybe there’s something that has nothing to do with food that we now realize gets in the way of our happiness. Begin there. Our sacrifices during Lent don’t have to be food fasts. We can give up gossip or social media, too much TV or too much unnecessary work. Or maybe it’s food, plain and simple. You don’t necessarily have to cut out a certain food; you can add in more mindfulness or perhaps cook more simply. But whatever we choose, we have to weave prayer through it and give it a real spiritual intention. Remember, fasting without prayer is just a diet. The principles we’ve practiced these past few weeks were good preparation for what’s to come.

I plan to keep coming back here throughout Lent to check in, so if these blogs posts have helped in any way, please come back and touch base during Lent. I will admit that I worry that maybe I’ve let the tribe down. Maybe I wasn’t present enough. If so, I apologize. If there’s anything I did not provide during this journey in terms of support or feedback, please comment here or email me privately so we can talk about it further. I’m toying with the idea of a summer retreat weekend in the lower Adirondack Mountains based on our Cravings Tribe. I’ll keep you posted if that looks like it’s going to become a possibility.

Thank you for being here. Thank you for being part of our Cravings Tribe. I hope it helped in some small way. See you back here as we get ready for the next leg of the journey: Lent.

Our musical inspiration for the week: Touch the Sky by Hillsong UNITED:

“My heart beating, my soul breathing
I found my life when I laid it down
Upward falling, spirit soaring
I touch the sky when my knees hit the ground”

The post The last chapter is not the end, just the opposite appeared first on Not Strictly Spiritual.

Click HERE to listen.

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