 Good morning. So, wellness coach. Well, an athlete even at the top of his game will have a coach. The coach is there to give advice, help, give insight. The coach keeps focus on the goal while the athlete focuses on the performance and the execution. So very much like the wellness coach, the wellness coach is there to give direction, to balance and well-being. So, did you know that we have in-house wellness coaches now? Amy Henderson, I hope you all know Amy, Amy, do you want to? There we go. Yes, and I are trained to do this kind of work. We're trained to listen, to listen at a different level. We're listening for clues of some internal processes that might be in conflict. We can identify patterns. We can help give the guidance that you need when you have an issue or a problem. So, we can help just informally, stop by our office. I know that I'm not always available, but Amy is also available. I've been assured that we're looking for some office space for her that's private, but in the meantime she's welcome to use my office and you can always invite her to step into your office. If you just need that quick check-in when sometimes you just need to talk out what's going on with you or you just need to listen. You know, we have the fixes and we have the listens and sometimes there is no fix and sometimes you just need a listen. And so also when sometimes you could use that little bit of outside perspective with whatever's bothering you and giving you that a little bit of extra awareness and just the guidance on how can I create some balance in my life. So why talk? I hear this all the time. Why talk? And if you have ever had a problem or a concern that you've just kind of mold around in your head until it seems to have grown and grown and grown, you'll know why because it becomes way out of proportion. So talking helps to give it the definition. It keeps it confined to what it really is all about. It leads to better understanding of ourselves, that greater awareness, that perspective that we find on our own sometimes by just talking it out. And the brain processes information differently when you speak it out rather than just thinking it. They're similar, but it's different. So I love this little cartoon. In case you can't see this, what do you mean you need to find a balance in your work and family? We consider you part of our family. That just kind of reminded me. You know the culture of the Moran is kind of like a family, but even in the best of families there can be problems. So coming soon, this is one of the things that we hope be offering soon, is just a 15 minute de-stress, relax, restore for faculty and staff. We're hoping to offer this during the lunch hour so that you can just kind of take that deep breath and get it together. Go on for the rest of your day. So when we get stressed or hurried, we tend to breathe rather shallowly. And when that happens, we get a lot of tension on our shoulders and it just creates a lot of, it hurts. It physically hurts us. So I wanted to do a little deep breathing. So if you'll just kind of push back from the table a little bit, get comfortable in your chair, put your hand on your belly, your abdomen. And I want you to close your eyes and take a deep breath all the way into your belly so that your hands rise and then out, exhale, all the way out. And so we're just going to breathe deeply and as we do, we're going to count. So breathing in, all the way in, exhale, two. And just continue on to ten. And as you're practicing this, you might notice how your body is feeling right now in this moment. And you can take this practice with you wherever you go when you just need that moment to calm down. And as we're coming to the end of this practice, just acknowledging the choice of taking this time out, your daily busyness, your hectic schedule, for your own health and well-being. This simple breathing exercise is an act of self-care. So if you would just acknowledge and thank yourself for taking the time to take care of yourself. Feels good, doesn't it? So balance, work-life balance means balancing the two to achieve the harmony and well-being for yourself. This little cartoon says, he destroyed his inner balance. Get the wellness coach. Okay, granted, it said yoga coach, but I figured put sold in certain wellness coach instead. So in front of you, you should have this Web of Life. And the instructions are, this is also known, there's many renditions of this, also known as the Wheel of Life, whatever. I want you to rank each of the aspects here on the spokes by your current satisfaction, current satisfaction from zero to 10. Yay, you. Then I want you to join the dots. So this is kind of what one would look like completed. And you'll notice that it's not equal in all sexers. I don't expect it to be. Of course, it's not going to be. And that's not what balance really is. You know, you may be okay with not being quite a 10 on one of these spokes. It's a very individual thing. And it will also change from day to day, month to month, year to year. But what it does is it raises awareness of maybe some of the areas where maybe you're not quite so happy. That just gives you an idea of, okay, what can I do to kind of bring up my satisfaction scale there? Also in front of you, you'll have the self care wheel. And it is blank on one side, labeled with the different sectors of your life. This is a very individual thing, too. So what I want you to do is just, you know, not right now, maybe, but think about how you can take care of yourself in each one of these these areas. On the other side of the paper, there's ideas. Ideas, things that you can do in each of these sectors for a little self care. This is the completed side that you should have on the other side. And just to leave you just with a couple quotes that I love. And Dr. Marcus talked a lot about resilience, but resilience isn't a fixed personality trait. It really is a lifelong project. Something that we work towards. And then I love this quote by Robert Lewis Stevenson. Quiet minds cannot be perplexed or frightened, but go on and fortune and or misfortune at their own private pace like a clock during a thunderstorm. So I hope that you are all clocks during the thunderstorm of your day. And thank you and please take care of yourselves.