Adam Gragg: [00:00:00] Welcome to the Decide Your Legacy podcast. I am so glad you've tuned in and are joining me today. So if you have not already done so, and you liked this podcast, please, please subscribe and give me a five-star rating. If you're. And also give it a review on Apple and Spotify that helps it grow. That helps it reach more people that helps me.

And you help more people with the content. If you find this content valuable as well, please tell your friends I'd love to spread the word. The podcast is growing and I need your help. We have a great topic today. This one is on three practices to overcome anxiety. Three practices to overcome anxiety. I know I've talked about anxiety and other podcast episodes, and you can check those out.

Even the very first podcast episode I ever did podcast, number one is on anxiety, but I'm going to express and share some things that I haven't shared with you before are tools and tips that you can apply today to actually overcome the anxiety in your life. And as I have in every episode, I'm going to share it well, not every, but every recent episode, I'm going to share a couple of risks that I've taken recently and how those turned out.

So on Saturday, this last Saturday, I surprised my dad. By taking him skydiving. I actually, well, here's what happened is, is we, he didn't know we were going and I asked him to get ready and get some shoes on and dressed up or something. I pick him up at nine. I drove on out to the cook airfield and their Capitol drop zone.

And these guys have each, each of them have over 6,000 skydives and we pulled up and then he saw the sign and he's like, I'm not doing this. He's like, there's no way I'm going up in a plane. And then we watched the videos and the training, and we met with the guys and we ended up actually not going skydiving.

It was a risk, but he, through that process thinks he's going to want to do it in August. So hopefully I'll get them out there. And, Get them out there to do it. I was disappointed, but I didn't approach it the right way. And that's what happens when you take risks. Sometimes you do things the right way, the wrong way you just, but you did it.

And so I started and it started a conversation with my dad and it opened up some things that were very helpful. And so some other risks I've taken is I was leaving that cook airfield, and I. I ended up leaving my backpack, which had my Mac book pro I had like a $2,500 computer and it out the place. And I left my water bottle and we were about halfway home.

When I, when I realized that I had left everything. And so I said, I'm going to turn around. And my dad said to me, take me home. And I said to my dad, which is not something I normally would do. I was assertive with him. I said, I said, dad, it's, we're only. Why would I take you home? Let's just go back. And then he was adamant, just take me home.

And I said, dad, you know what? That makes me feel, not very valuable to you because all it is is turning back and you're getting more time with me. I'm your son, you know? And he didn't comment. Comment about that, but he listened and me being assertive with him in that situation was a risk, but it ended up actually opening up some conversations about his dad and it provided more time for us to be together.

And it ended up very positive because you have to go through conflict to build intimacy. To build connections. And so still planning that trip to Europe, been working on that. Everything there is going well. that's another risk. It is going well. So if you don't know, I'm Adam Gragg, I'm your host of the decide your legacy podcast.

I'm a mental health profession. And life coach I've been in, I've been a therapist for over 22 years and my life purpose is helping other people find transformational clarity so they can overcome their biggest fears and live the legacy that they desire. Live the legacy that they desire living without regrets.

How do you want to be remembered 10 years after you're gone living that life? Now I talk about stuff in such a way. At least I try to, that you could explain the concepts to your six year old and they can understand so basic information, basic concepts. And I also discuss things that I struggle with myself.

I'm a fellow traveler. I struggle with anxiety. I at times have struggled with clinical level anxiety in my life. And some of that anxiety is because of trauma that I have experienced in my life. And that's oftentimes why [00:05:00] we have these triggers and these fears and this anxiety, I like to think of a anxiety is different than fear fears based on legitimate danger.

But I do like the acronym, false evidence appearing rear real for fear. and then anxiety is based on non-factual information. It's not based on reality. It's based on things we perceive could actually happen. And so I remember a couple of situations that have kind of led to me having a lot of having some anxiety and they're very basic things, but one time.

A a, a convenience store, QuikTrip is what it's called. And I love quick trip, great store, great place. But I walked in and I was paying for something. I don't remember what I was buying. And the lady at the cashier said, put that back. What you put in your pocket said, I said, you're you, you, you, you know, you.

Energy shot or something like that. So she was accusing me of stealing. And so I emptied my pockets. I should've never had nothing, you know, she didn't apologize. She was just really defensive, took my money. I bought the item and I left. And, but it was like being accused of stealing was a big deal to me because.

I'm an honest person and you know, I've, I've, I don't steal. And so of course, I, I went by the corporate office locally and they apologize and gave me a gift card and all this, but those things can happen and they can trigger us in little ways. It's not that I'm afraid to go into quick trip. I still go into curriculum.

I still love QuikTrip , but things in our lives can trigger us, responding in certain ways. I have one daughter she's 15 and had some fertility struggles in order to have her with my wife and those things, you know, things like not going well that you think would be easy that can trigger us.

And what ha what happens. Cause you think, you know, having a kid will be easy. So we were married. Started trying and, and, you know, we, we couldn't get pregnant for, it was four years later after that, that she was born and that was discouraging. It was, it was a difficult time watching everyone else have kids in our age bracket and everything.

So some I have never mentioned before is what happens when we go through something traumatic. Some life transition some situation, and we don't learn to take it from our subconscious to our conscious become aware of it. Is it activates our parasympathetic nervous system. Now our para we have two parts of our, our central nervous system, our autonomic nervous system.

Sympathetic and one is the parasympathetic. And this is, these are really important concepts for you to understand this sympathetic nervous system think fight or flight. You know, when we're in that kind of state blood shifts from our internal organs to our muscles, cause we think we're in danger. It shifts away from our prefrontal cortex, which is the last part of the human brain to develop and the rational problem solving part of our brain and it centers in the act brain activities in our amygdala, our breathing gets shallow.

Our blood oxygenation level increases. We are heart rate increases. We're in a state that is not really comfortable because we think something dangerous, dangerous is going to happen. And we don't want to be in that state for a very long period of time. Want to get out of that state as quickly as we can, but we're in it for a short period of time.

Now, when we have these traumatic situations, we can get stuck or we can frequently enter the parrot. The sympathetic state and sympathy is not a positive word, but we can frequently enter that state. And. And sympathetic means base. We're very hyper aware of our surroundings. We're in this anxious state and we can do things that are either productive or unproductive to actually go to parasympathetic.

Now, parasympathetic, you think of rest and digest and sympathetic state. You're not going to GI jest food very well. In fact, people can lose a lot of weight when they learn to decrease stress. Just naturally eating the same diet because they are going from sympathetic to parasympathetic and they're just dropping off the way we don't digest.

A lot of people get diarrhea, constipation, and sympathetic, state, stomach problems, different things that can really make your life miserable because you're always stuck in that. Sympathetic state and your cortisol level increases, which is really hard on your body. It wears you out. It makes you tired.

You know, it's not a good place to be. So parasympathetic, rest and digest. We're relaxing. We're able to breathe deeply. Our breathing becomes more, you know, longer breaths. We take six to 10 breasts per minute versus 18 to 20 and sympathetic state. Our heart rate decreases brain activity starts to center.

Go into the prefrontal cortex and other parts of your brain. So you can rationally process. Situations like a fear occurs and you can say, oh, you know, that really isn't something that anxiety really isn't something I should worry about. It's not probably not going to happen. Very unlikely. So we want to shift in positive ways from sympathetic to parasympathetic.

One of the, some of the negative ways people do that is through alcohol, through addiction, you know, through being consumed with Netflix or pornography sex addiction. Things drugs, most drugs take us from sympathetic to parasympathetic. They relax us. [00:10:00] We can just avoid and isolate and sleep that can take us from sympathetic to parasympathetic.

Cause we're not in those situations that activate the sympathetic nervous system because in some situations, everything got activates our sympathetic nervous system because we've gone through. Again, just to kind of review favorite quote, one of my favorite quotes. It's not the years of your life. That count it's the life in your years.

I want you to be living life to its fullest. That's a quote from Abraham Lincoln living each day, and that takes doing some things to get out of anxiety. Think of anxiety as a protective force field. It keeps you from what you perceive will get you hurt and it protects you. And it actually. Keeps you from relating to other people, making connections.

It's this thing this, that you want to let go of and find practices to let go of. Now, I'm going to talk to you about how to let go of that anxiety and work through it today right now. And the first thing you want to do if probably haven't heard of this before. So. Is for any of those negative core beliefs that you have in those triggers, if you can identify them.

And three very common ones are I'm unlovable, I'm unworthy, and I am helpless. And in variants of all of those, and you can see a link to a, in this pilot. The show notes too, as to how to replace negative core beliefs. And there's a worksheet you can utilize as well. But the first thing, the first action you want to take these aren't in any order of importance is what is the payoff and the benefit of me having this perspective of this unhelpful unhealthy perspective.

We do it because there's a payoff or a benefit. To having this, we know it's often destructive and dysfunctional, but we still engage in it. So think about this I'm unlovable. So someone goes through a situation where someone cheats on them and they end up being betrayed and dealing with that betrayal or their father leaves when they're a kid and they don't have a relation with that father or mother leaves when they're a kid or there something happens where they believe that they're unlovable and that can come out in all kinds of variations.

Like, you know, I'll never find somebody who will. I'll never meet people that are trustworthy, I'm unlovable and they blame themselves. So what's the payoff for someone believing that they're unlovable at a core level? Well, the payoff is generally motivation or protection and sometimes both. So the payoff, if you can identify it and be honest with it, and most of my clients have trouble being honest about what the payoff is for being I am unlovable is it can protect you.

You know, you're not going to date. You're not going to go out there. You're not going to interview for that new job. You're not going to even look for that new job because you're on. That's the payoff and identifying that, being honest with yourself, it can help you change it to something much healthier.

Like I am, I am lovable, you know, I am good enough. I'm just the way God wants me to be that kind of thing. The other one I'm unworthy. And oftentimes that's like, I'm unworthy of good things. You know, what's the payoff for thinking you're unworthy. Again, it might keep you from safe because you don't go out and.

Thing that you would do if you felt worthy and confident in yourself, like go look for a new job or again, go meet new friends. You're unworthy, go try a new hobby, keeps you safe, keeps you away from failing, but that perceived safety really is making your life more dangerous. And it's causing some misery in your life when you don't need to have that, that other one I'm helpless.

So people that believe I'm helpless. Well, it motivates you because, you know, if you believe you're helpless, you maybe even in some situations you may try to become. You may try to be, not feel helpless. So do things, learn things grow in certain ways, but usually when people have that core belief, it's like, you know, I'm not going to try.

So it keeps him safe. Cause I'm helpless. I mean, a victim it's self pity, you know, keeps them safe. So identifying. What the payoff is, what the benefit is being real honest, journaling about it is crucial because you see it clear on paper, hand, pen to paper. I recommend that most of my clients, I challenge, I'm almost making this a recommendation to work with me as you journal and you do that consistent.

It's a green journal, favorite color go ducks, university of Oregon. journaling is crucial and you can actually, if you want to find out ways as well to change the neural pathways, I mean, just gratitude can show you and it takes you out of that negative state, that sympathetic state to parasympathetic state, where you can rationally.

See what the payoff actually is, because usually we're just reacting based on these core beliefs and we're not stepping over. And saying, Hey, what is, what is the, what is the real benefit for me doing this? Why am I doing this? And honestly answering that question. So you can do that second thing that you can engage in that I really encourage you to deal with anxiety.

His humor. Laughter fun. Enjoying things, you know, did you know that you probably didn't know this, but the toothbrush was actually invented in Arkansas and, and I wouldn't have thought that, but my dentist has confirmed it. And in the reason we know the toothbrushes invented in Arkansas, if, is if it was invented at any other state, it would have been initially called a teeth brown.

'cause that. [00:15:00] I mean, it, hopefully that makes sense. And obviously that was a joke. I'm just kidding. But how often are you laughing? You know, when was the last time you laughed until you cried? When was the last time you laughed until you cried, you know, you lose control of some bodily functions. Cause you relax so much when you laugh.

You're in sympathetic state. People cry because they're losing some control of bodily functions. I mean, how many of you out there have laughed until you rolled on the ground? Like you couldn't stand. It was so and funny. You have. Get on the ground, ended up rolling on the ground. I mean, that stuff happens with really funny situations.

And maybe right now you can think about situations where you did laugh until you cried and you did laugh until you rolled on the ground. So how many of you have laughed until you peed your pants? Yes, that does happen. It really does. And so, and I have seen it honestly. I've and you can lose control.

People will like go to the bathroom and a funny comedy show because they realize they're laughing so hard. They peed their pants. I mean like seriously now I know that can sound, it sounded gross, but. There's also a link in the show notes, the 25 gratitude questions you can download. and some of those can just help you get in a state where you can laugh.

I give this bookmark away to clients. It's my 10 favorite gratitude questions. And so that's something, if you want, you can order some of those for me and give them to your teammates and all that. But I remember a situation to a funny situation when I was. I was right out of college. I had this finance double major management degree.

I wanted to go work at the big company in town. So I interviewed there and they invited me back for a full day interview. And, it was, I thought it went really well, but on the way out of the interview, The HR person was walking me out and we were talking and I was really thinking, really feeling good about myself and all this.

And I said, I gotta use the restroom. And I went to the restroom, but I realized afterwards I walked into the woman's restroom, you know, and they were like guarding the door, like, cause it was a big restroom. I, and I use the woman's restroom and I was since such a state, probably just kind of a self-consumed state.

And then I came out, you know, they were really gracious with me. Didn't even make it an issue. I look back on that. And I think, did I not get that job? Because I did that. I think I wasn't ready or mature enough to get that job. But honestly that I look back on that and I think that was stinking funny. And another situation that I really laugh about now was sitting at dinner one night, I had a dark gun and I was probably eight years old and I had this dark gun at this family dinner.

It was like a Easter dinner, Christmas dinner or whatever. And I lifted up the dart gun. And it went off and it stuck just square right. In my grandma's forehead. Cause it had one of those suction cup things on it. And of course my dad was pissed and all that. And you know, I look back on that. I think what, I didn't even intend to do that, but what a funny stinking memory, I mean, she laughed about it, but it's stuck like perfectly.

Design that better. I mean, come on this grandma and her name was Zuora is what loved her to pieces. But what are you doing to add laughter into your life? You know, you can do is, has watched your favorite funny shows. I mean, I see this, I see people watch the office over and over again. You know, I love the office.

I love parks and rec there's people out there that love Seinfeld so much. They watch it again and again, and those are quick 20 minutes shows, you know, without commercials. That can be just a great pick me up. Did you ever go and see comedians? And I saw Jim Gaffigan a couple of years ago. Just hilarious.

I mean, I love watching old Jim Gaffigan videos. One of my favorites is about camping. And do you go to comedy clubs? Like sometimes I go on the first, the first Wednesday of every night, our local comedy club called, called, Oh, my gosh, I'm forgetting the name, but anyway, they have open mic and so you can see people do an open mic and, that's a lot of fun.

So what are you doing to add laughter in the show notes? I'm going to link to some of my favorite YouTube videos that I watch again and again and again and again and again that make me laugh. They haven't made me pee my pants, but they've made me laugh until I cry. And they've made me laugh until I've wanted to roll on the ground, at least a couple of them at times, you know, and I've shared them and all that.

So the third thing that's crucial is practice mindfulness. And so a good definition of mindfulness is the quality of state. This is actually just directly out of the dictionary, the quality and state of being conscious and aware. So I've shared before in other episodes that 95% of most people's. Most of what most people do, how they think it's subconscious, they've never brought it to their conscious awareness.

So mindfulness is engaging in practices of becoming aware of all these negative thoughts. Becoming aware of insecurity is becoming aware of how you're reacting. It's this awareness state, and you have to do practices to become aware. So everything that. You mean throughout the day, challenges that you have are great blessings, because there are opportunities when your anxiety really kicks into practice mindfulness to practice, like [00:20:00] what is going on here?

That's causing me, how am I feeling? Why am I feeling this way? What's going on and it may be a trigger from the past and maybe something specific that's going on right now. But if you can start becoming aware of your emotions and be aware of your thoughts, that's a mindful practice. That's something that you can do intentionally.

So some of my favorite mindful practices that I encourage clients and teach clients to engage in. And I've shared this one before 5, 4, 3, 2, 1. I didn't come up with this. So anyway, my buddy Kenan is a therapist in town was the first one that shared this with me, who owns a practice. Taught me it and told me about it.

But basically you notice five things visually, and you just send your mind, you described that four things that you can touch just in your mind. You describe it. You know, this table is hard and visually, you know, it looks like wood. It mean it's grainy. So three things that you can hear, two things that you can.

That you can smell. And one thing that you can taste, and if you have to smell your clothes smells good. It's most clean my new shirt. I washed it last night. So you got to do that and you can practice that and it should just take you about three minutes to do it. When other mindfulness activities, actually reading, reading can get you in a state of focus to where things come up to your conscious awareness.

As you read, it's getting you to focus on something. And so for me, reading short stories, when I'm anxious can be really helpful. I mean, I have some favorite short stories. This one, Ernest Hemingway, the essential Ernest Hemingway. He wrote some excellent short-term. I love some short stories from Jack London, you know, to build a fire's one of my favorites.

I've read it a couple of times, even when I'm anxious to get me out of that, it's a great story. Read to your kids as well. Some of these sorts stories can be from Hemingway can be excellent to read your kids being age appropriate as well. some are, some are dark as well too, but reading something that's going to get you focused and.

And so just intentionally focusing as well. Give me a mindful in this activity, just intentionally focusing on a project and dis in turning off your phone, getting everything out of place, it can distract you in St. For 25 minutes. I'm going to work on writing this article and your bay arrive 20 minutes.

I'm going to work on this, this, you know, recording this new song and writing this new song or I'm practicing. Guitar or practicing piano for 20 minutes. And those can take you from the subconscious to the conscious. It may not seem like it would do that, but really you're saying, and this is what happens in mindfulness and meditation.

You start to see how powerful and negative your mind can be. And so many intrusive thoughts will pop in and you learn to let. That's why it's a mindfulness activity to focus on reading because you're learning to say, Hey, well, that's not a thought I want to have right now. I want to focus on reading. Or sometimes when I'm highly anxious, I'll read through a whole page and realize I didn't really retain anything.

I don't remember what I actually read. And so I have to go back and read that whole page again, that's that's awareness though, because I'm becoming aware that I'm not being able to pay attention and focus on what I'm actually reading. Walking just going and being aware of everything around you, the birds, it's a great time.

It's spraying a great time of year. You know, the sounds that you hear different things that you see, that you wouldn't normally see things that are blooming green grass, you start noticing the clouds. You can do this in the winter. Summer. Fall is a matter of where. Or just noticing the moon at night or getting involved in astronomy and noticing the stars and nebulas and things there.

That's a whole other path you can go down, but it can be excellent. You know, I grew up Catholic and you know, my mom praised the rosary as a rosary every day while she walks, I buddy. It twice a day while I walked in his backyard, it could be a mindfulness activity. Cause your identity is putting you in a place where you can identify the negativity.

I will link to some of my favorite short stories. And so there's really three authors that I love that have short stories all linked to that. I mentioned Jack London. I mentioned, Ernest Hemingway. But one thing I'm going to do right now, which, you know, I haven't ever really done this before, but I'm going to give you a mindfulness meditation and I'm going to do it actually in this podcast and walk you through it.

And it is something that will be listed as a separate podcast and YouTube video on the decide your legacy channel that you can go back to again and again, with some really soothing music and use it as a medic mindfulness meditation on your own. So right now, if you're listening and you want to do this, you can, if you're driving, just listen, don't actually engage in this activity because it will require you to shut your eyes, but I'm going to shut my eyes and walk you through.

And so wherever you're at, if you want to engage, I just want you to focus on your breathing. And when you focus on your breathing, most likely it's naturally going to slow. You may not notice it at first, but just focus on your breathing in, through your mouth, out through your nose. If you want, you can ingest it [00:25:00] into your mouth, out through your mouth.

And I want you to focus on one aspect of the movement while you're breathing, either the rising and falling of your shoulders. Rising and falling of your rib cage, rising and falling of your belly

in practice, taking deep inhalations that fill your belly up. So your belly expands.

And as you do that, notice the rising and falling. And one of those three areas, your shoulders, your ribcage, or your belly for many it's, it's the belly. The filling up in the letting go. And as you focus on your breathing, okay, what will happen as you'll have distracting thoughts and sensations? He'll think about something you have to do later.

You'll think this is weird. I don't want to do this. You'll think of sensations of anxiety or fear, and I want you to intentionally identify that sensation or thought and let it. Let it go like a leaf floating by, in a stream while you're fishing that you notice there's a leaf and then you let it go and float on by.

And then you cast your line and again, or a cloud that you notice in the sky, that's a pretty cloud. And then you let it go and you refocus on whatever you're doing. And right now you've refocused on your breathing.

And people that practice meditation, mindfulness, Zen, masters, you know, they, they all struggle with distraction. Nobody does it perfectly. It's a practice. That's why it's a practice. So as you focus on your breathing and that movement,

again, you're decreasing your stress level cortisol. Breathing's becoming more deep focus on that movement.

And again, if you get distracted by a thought by sensation, Just identify it. there's a feeling of anger or frustration or annoyance. There's a thought about my parents or my spouse. And then just let it go. Like a tree that you notice on the side of the road while you drive by, and then you refocus on driving or the person you notice walking, Hey, I like their shoes and then you let it go.

And you refocus on your breathing

that in and out calming breath for most just focusing on your breathing for two or three minutes can get people from anxious, sympathetic to parasympathetic. One of the best ways to calm yourself.

And now what I want you to do is while you're focusing on your breathing, I want you to intentionally intentionally dream or create a vision for yourself with a confidence level of a nine or a 10. Intentionally. See what comes up. Imagine, imagine you had confidence at a nine or a 10, like really super high level of self confidence, not arrogance, but you just believed in yourself, you believe that whatever challenge was brought your way you can handle it.

You believe that life is something that you have the ability to cope with. You have self-confidence at a nine or a 10. Just let that sink in. Imagine what that would be like and imagine how you'd talk to people differently. Imagine how you'd carry yourself differently,

imagine and visualize what you would start doing more of in your life. You know, maybe you would do those things that you've been afraid, anxious about doing. I imagine and picture yourself engaging in those activities with people, with your job, with new projects, imagine what you would stop doing. If your confidence was at a nine or a 10, [00:30:00] did you stop procrastinating?

Would you stop eating junk food? Would you stop sleeping in? Would you stop avoiding those difficult situations and let that sink in?

Now as you imagine how you would function with confidence on a scale of nine to 10, also think about what kind of risks you might take, what kind of risks you might take with confidence at a nine or a 10 that you're not taking now and let that sink in. While you focus on your breathing. And again, if you get distracted, name it, identify it, let it go and refocus on that confident self confident person and let whatever comes up, come up, whatever comes up, come up.

It's going to come from a different place. Not your mind. It's going to come from a different place internally and let that sink in. Let that self confidence. Self-confident person, but that sink in

and take that with you. As we wrap this up, I want you to take a couple more deep breaths, letting that confidence self-confidence stuff, sink in couple more deep breaths, focusing on your breathing in that movement. And then when you're ready, bring your attention back into your room by wiggling your fingers and toes, continuing to REIA deeply.

And when you're ready, go ahead and open your eyes

and that's it. That's the mindfulness meditation. I confidence. Self-confidence mindfulness meditation. So I gave you three tools today. Three tools for anxiety to overcome anxiety ones. I haven't actually shared before. First one, just kind of to recap is to what notice, what is the benefit? Why am I thinking this way?

What is the benefit? And you can also just notice what the cost is to journal that down too. But what's a healthier perspective when you notice the benefit and the payoff, it can help you to really identify the healthier perspective humor. Laughter. Add some that into your life. And then practice mindfulness and I gave you some tools and tips on mindfulness as well.

So if you like me and my style, I would highly encourage you to sign up for the decide your legacy newsletter newsletter. So I sent helpful content out usually every other week, every week, every other week, sign up side, your legacy.com. You don't want to miss that information. And as we close, I want you to focus now on what is one thing from today that you found extremely helpful?

What is one thing you found extremely helpful that wants you to write that down and commit to applying something today? You know, maybe it's just watched something funny. Maybe it's. Do a mindfulness meditation, maybe it's that you're going to watch your favorite TV show. Maybe possibly. You're going to ask yourself, what's the payoff for this thinking that I've struggled with for so long.

What are you going to take away from today? What are you going to take away from today? And so if you also found this helpful, I will tell you I have an online coaching course. It's called tuna for life. And in that course, Give you tips and tools and worksheets on healthy thinking skills, identifying what you love and value about yourself.

Living with life balance, living from your core values and identifying them, identifying a life purpose statement and setting the right goals and creating the right habits. And so anyone listening today, you can purchase that online. There'll be a link as well to that. And you can hire me as a coach. I'm doing something interesting this summer where I'm going to take a group of people.

And you'll have to contact me here. I'm going to take a group of people and there'll be a 10 max, you know, nine plus myself and I already have five. Okay. So there's four more slots. And what we're going to do is meet over zoom, or we're going to meet in person if you're local and I'm going to take you through.

The legacy plan process, you're going to create your own legacy plan. So you're going to go through the coaching process in a group, and we're going to end with a skydive with a tandem skydive. So, and I'll have information. If you reach out on cost involved, it's, you're not going to want to miss it. You don't have to do the skydive, but we will do that in August.

And so we'll start probably the end of may, beginning of June and end in August. And we'll meet at least six times before the skydive going over all this information. So you won't want to miss that as well. Thank you for tuning in today. I want to close as I always do. How do you want to be remembered 10 years after you're gone?

What do you want people to say at Christmas about you? When they talk about your life, you decide your legacy and you can live that out. Now. No one else gets [00:35:00] to decide that for you, you decide your legacy, you decide your future. Thanks for tuning in. I appreciate you and I will see you next time. Bye bye.