Today’s solocast topic is: 8 Practical Ways To Build Confidence
This topic has been top of mind for me. And I wanted to really give you some practical ways to build that confidence. To build that connection to self, connection to our voice, really feeling good enough, and feeling and knowing that we are enough as we move through. This, of course, influences our overall vitality, our energy, accomplishing our goals, feeling fulfilled in our jobs and in our relationships.
To me, confidence is a really important quality. It’s one of those qualities that runs through everything that we do and every interaction and the way that our days go. I’m really excited to get into it today, and to leave you with tips that are not just useful, but again, very practical.
Topics Covered In 8 Practical Ways To Build Confidence
#1. Tips using our Emotional Wellbeing Cornerstone: Honoring the spoken word as only your truth
#2. Tips using our Body Cornerstone: Being okay being alone where you don’t need to call someone
#3. Tips using our Food Cornerstone: Eating vitality-boosting sattvic foods
#4. Tips using our Spiritual Cornerstone: Finding more stillness and to connect with just being
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Hey Beauties, and welcome to our Monday solocast episode, our topic today is 8 Practical Ways To Build Confidence. And I was thinking about this topic because we get a lot of questions about really feeling confident, really walking through the world feeling good, feeling good about ourselves, feeling connected. And there is a whole section on building true confidence, actually, in my upcoming book where pre-sales start in just a few months, they start in October, actually.
This topic has been a top of mind for me. And I wanted to really give you some practical ways to build that confidence, to build that connection to self, connection to our voice, really feeling good enough, feeling and knowing that we are enough as we move through, which of course influences our overall vitality, our energy, accomplishing our goals, feeling fulfilled in our jobs and in our relationships.
To me, confidence is a really important quality. It’s one of those qualities that runs through everything that we do and every interaction and the way that our days go. So I’m really, really excited to get into it today, and to leave you with tips that are not just useful, but again, very practical.
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All right, all that being said, let’s get into our podcast now, talking about confidence and true confidence and practical ways to build confidence. So when I’m talking about building confidence and true confidence, I’m really talking from inner connection and building from the inside out. If we try to get our confidence just from how our skin looks or how much money we’re making or job title or anything external, it can shift and change.
And there’s nothing wrong with feeling good, feeling proud, even about things, We’ve accomplished things we’ve created in our life. That’s natural. But when we have a sense, a deep sense of rooted connection to our confidence from the inside out, when those things shift and change, as they inevitably will, our looks will continue to change, our place in the workforce will change, everything in life, as we know, is going to shift and change.
So when that happens, if we also have our inner connection and we work with these practical ways to build confidence from the inside out, as things change, we don’t have to go into crisis mode. We aren’t chopped down to our knees. We don’t have our whole world feel like it’s thrown upside down.
And we’ve all seen this happen to people. Let’s say their sense of identity comes from being that really hands-on mom. And then one day her kids grow up and she has a bit of an identity crisis, or let’s say a really successful executive and she or he retires one day and then they’re his or her sense of being as validation, identification in the world also gets shattered.
So it’s okay to work on things on the outside. And of course it’s natural. We want to build, we want to create, we want to fulfill our dreams, yet at the same time, we want to keep fostering that inner connection. So this really comes from working with our cornerstones. Because if we don’t really nourish ourselves in a holistic way, then we give our power, because our power comes from being whole beings.
Otherwise, we start to get imbalanced. Otherwise. we care so much about our body or looks, that we aren’t really nurturing the inside, or sometimes we can focus so much on the inside that we neglect the body. So it all works hand-in-hand. And one thing I know for sure is working on all these levels has a profound effect on all the other ones, because everything works synergistically.
And so when we’re working with the mind, when we’re working with emotions, we’re also working with hormones and the physiological, the psychosomatic aspects of food cravings. And our relationship with food and digestion, it’s so much. So we’re going to work this. We’re going to work building confidence from that holistic cornerstone perspective, which again, food, body emotions, and spiritual growth.
Tips For Confidence Using The 3rd Cornerstone: Emotional Well-being and Mental Health
Today, I actually want to start with emotional well-being and mental health. So this is a really big part of confidence, right? Because, in our mind, we start to create certain associations. There are certain things that we’ve fallen back on or grasped for, perhaps, to try to feel good enough, to try to feel that confidence that we are all seeking and we are all looking for.
One thing that I think is a really practical way to build confidence, and this works on many levels. This has to do with spoken word. This has to do with really keeping your word and speaking truth. Now, why does this build confidence? Because our throat chakra is a really potent energy center. It is literally where our throat is. It’s called Vishuddha chakra, and it’s an energy center.
So when we… Confidence, to me, comes from alignment. It comes from where we are aligned to our deepest truths and it comes to… We start to walk the walk. We start to live our truths out in the world. So one of the primary and easy ways, not always easy, we’re used to fudging things a little bit or saying things in anger, but an accessible way to build confidence is to make the commitment to only speaking truth. So what this means is you’re already aligning this one chakra, this energy center to your deepest truth, to your heart.
And when we only say truth and we learn to bite our tongues, to just not say something if we can sense that we’re going to feel horrible afterwards, we’re going to have to clean up the mess, we’re saying it in a moment where we don’t feel aligned. Maybe we feel sad or we feel angry, or we feel exhausted or whatever. Those are times where we just have to really recalibrate and say to ourselves, it is not worth saying anything right now.
I’m going to keep this quiet. I’m not going to say this out loud. And then in contrast, when we do speak, when we do say something out loud, it’s really leading with power. It really comes from that resonant place. And people can tell when we are speaking our truth, when we are saying something that we really believe, we’re not just uttering something casually or out of bad feelings.
So, that over time, will definitely build your confidence. Because on a level of self-knowing, you know that you are speaking your truth and you are not saying BS. And that is something that you can truly start to feel more and more confident about as time goes on. So try for yourself. This resonates to really make the commitment to speak truth.
Now, it doesn’t mean that we’re not going to be perfect. We want to strive for that 80%. There are times where we may get moody, annoyed, thrown off, and we may take little jabs or say something, but then it’s important to reconnect and to be aware. And because we’ve made this commitment, if you choose to. This is freewill, of course. But then you just come back and over time that gap starts to close more and more about speaking your truth in the world and just living it and doing it, right? So that’s a big one. The spoken word is a very powerful place. We can take back our power and speak only truth.
Now, my second practical tip for emotional wellbeing to build confidence is to start being okay being alone more and more. And what I mean by that is, in the moments where you might usually fill the time, let’s say you automatically get in your car and you immediately call a friend to sort of keep you company while you’re driving, or if there’s a moment or you’re feeling sad, or lonely, or down, you immediately reach outside and text, or go on social media, or try to find solace and other people.
Now we are community-based humans. We are tribal. We are meant to be connected to one another. And that is important. And of course all these resources that we’ve created for you, including the Solluna Circle, are all about celebrating that community connection. And they’re all important. But at the same time, confidence builds from knowing that you can be the sanctuary for yourself, that you are okay just being on your own as well.
So sometimes, and you can start to feel inside of yourself the times when you genuinely want to connect. You genuinely haven’t talked to your friend in a while. You want to reach out, you want to have a conversation. Or you feel that pull, you want to reconnect with a family member or with your parents, sibling, whatever it is, those are natural. And of course, we want to adhere to those and to go with that flow.
And at the same time, if you’re really honest with yourself and you’re really tuned in, there are other times when you just feel uncomfortable sitting in silence or sitting with yourself. And these are the times that we can and can start to work towards embracing and breathing into those moments and saying, oh I have this time alone and I’m okay with it. And not only am I okay with it, but I’m going to utilize this time. Maybe you meditate. Maybe you journal. Maybe you just sit in that uncomfortableness and you let it be felt. And then you let it pass through.
And I guarantee the more times, not the times when we genuinely want to connect, but the times where we’re feeling lonely, or uncomfortable or not okay being alone. The times where we sit in that, our confidence will build because we start to realize more and more that we can self-sooth, that week can be the best friend to ourselves, that we don’t have to always reach out to something or someone external, whether it is that friend to call or whether it is that candy bar, that cookie that can make you temporarily feel better.
We start to rise up and confidence, because we realize that our essence, our soul, our very nature, just being us, we have all that we need to be okay. We always have ourselves. We can see ourselves. We can validate ourselves. We can show up for ourselves. We can sooth ourselves.
With that realization comes increasing confidence. And it’s amazing. And it feels so freeing. And this is a journey I’ve been on personally. That’s been building now for about four years. Since my mom passed away and I made some pretty big life changes. I started to take inventory and I realized sometimes things become so ingrained in our lives that we don’t step back and take a look. We don’t really pay attention or we don’t notice. Right?
For me, I started to notice all the ways that I was relying on friends, especially, to help me feel better instead of being there for myself. And then when I started to shift over and it didn’t mean I didn’t connect to my friends anymore because I loved them and I always connect, but at the same time, there were those moments, more and more of those times where I showed up, and I took care of myself, and I felt more and more confident from that.
Try that in yourself. Just notice the times where you’re not feeling that urgent desire to connect with someone specifically, per se, but it’s more about soothing some discomfort with being alone and see how you can sit through that and guide yourself through that, and notice how much more confident you feel afterwards.
Tips For Confidence Using The 2nd Cornerstone: Body
All right, moving on to our next cornerstone, let’s talk about body now. Sometimes I like to mix up our cornerstones, because I don’t want to reinforce this idea, which isn’t true that they go in a certain order and that there’s a hierarchy. Because it’s not true. They’re all meant to work synergistically on different aspects of us. And food, for instance, is going to definitely help our energy. It’s going to definitely help us feel more aligned, but food is not the end all be all.
If I had to say the actual hierarchy, which there is, to an extent, they’re all important, but the spiritual one, the awareness and the self connection one is going to give you power and balance in all of the other ones as well. It doesn’t mean we don’t pay attention to all of them, but if there was one that was more prominent and more important, it would be the spiritual one.
But right now we’re talking about the body cornerstone as it connects to practical ways to build confidence. And here, the first thing I want to talk about is posture. So the way that we move in our bodies, the way that we walk into a room, the way that we hold our spine, the way that we sit when we’re having a conversation. All of this reflects our interstate. And at the same time, when we work on the outside, when we work on our confidence, when we work on the ways that we hold our bodies, that external physical stance, can in turn, actually have an impact on our interstate and our inner energy, because everything is so connected.
In this way, I encourage you to really pay attention to your posture day in and day out, when you’re walking around, when you’re just by yourself at home, when you are driving in your car, when you’re with friends, just really notice the dignity and the strength that is available to you with a really aligned, strong posture. So what I mean by that, and if you’ve tried any of our practical enlightenment meditation so far, I always say this in the beginning, is to lift the spine.
So when I say lift the spine, it doesn’t mean we stay rigid and our spine starts to ache. It just means there’s this natural lift. It can be relaxed, but lifted. Shoulders over the hips. Chin parallel to the ground. So that our vertebrae are more or less aligned and lined up. And when we do this, we come across as stronger and aligned. We literally are aligned in our spine and there’s an energy to that. And there’s a power to that.
And at the same time, within the line spine, it means that we are able to access the full flow of oxygen of pronic life force that comes into us through the inhales, through the breath. We aren’t collapsing our lungs. So our lungs are open and our heart is open. Our biggest and most powerful and a G center on this earth plane, so to speak, the vibration of love is very powerful.
So we want our hearts to be open. We don’t want to be slumped down with shoulders and heart back, which means that we are sort of hiding ourselves and sitting in this contracted energy. In contrast, we want to feel that alignment, shoulders back, heart out. I’m just doing it as I’m talking to you right now. You can do it if you’re sitting in a place or walking or it’s available to you. Just notice what it’s like when you hunch down and really let your chest drop back and your shoulders go down. And just feel energetically what vibration that is calibrating to. And then now start to rise up and just let your spine lift, and let your heart come forward, and shoulders back. Notice there’s such a different energetic quality.
Use your body in your quest for true confidence, which doesn’t have to come from how much money you’re making, or how many YouTube subscribers you have, or how few calories you were able to eat today or whatever. Don’t let your confidence come from all these external measurements alone. There’s some confidence if you worked really hard and you know you did it, you had an excellent score on your LSAT on your test to get into law school. Like I said, though, at the same time, we want our confidence to eventually become unshakeable and to become so rooted that we are there, we are confident, we know who we are.
Besides posture, another practical body tip for you is to focus on your skin digestion connection. Now there’s multiple parts to this, and I could go on and on and on, but I will keep it concise here because there are seven other tips that we’re talking about in the whole show. I could do the whole show on this one. But skin, which I’ve talked about hundreds of hours before, if you’ve been part of her community for awhile. Skin is our largest organ. Skin is visible to the world. Skin reveals so much about our inner state and our inner health and our inner vitality.
For instance, if we’re not sleeping, it will show on our skin. If we have a lot of energetic imbalance, so to speak, whether it comes from food or from worry and stress, it’s going to show up in your face. Your face may look shallow, may look rashy, there may be premature aging, starting to creep up. The skin is very powerful in showing a snapshot of where we are. It’s not the end all be all, but it can definitely give us information.
Now our digestion, which is tied to our skin, but also part of so much more, part of our Shakti, of our energy, our life force, has the very important function of assimilating nutrition into our bodies and then expelling out waste. And we want to make that a well-oiled machine. Because, of course, we want the most optimal nutrition coming in. And secondly, we do not want ways to accrue on our bodies because waste is the epitome of accelerated aging. And waste is the epitome of weighing us down and really weakening all the systems in our body so our vitality and our health and our wellbeing just continue to leak more and more and more.
Now, skin and digestion are connected, though, because the more toxicity builds in our bodies on a physical level, which also is connected, still, to emotional because it’s building because our digestion for some reason is impaired. And that could be very emotionally-based, besides the food we’re eating. If we are agitated, we go into fight or flight. We have a lot of anxiety. It definitely… These are just a few other reasons it can really affect our digestion. So for whatever reason, our bodies get more blocked, toxins build, our skin starts to look dull. Our acne builds, or we start to age faster, there’s more wrinkles. So we really want to work on both of these.
Let’s start with digestion. One of the best ways to feel confident, it’s an energy, right? Physically, we want to feel light. We want to make sure we’re going to the bathroom. So notice, just feel this feeling in your body. You just had an enormous bowel movement. And now you’re on the other side of it. How do you feel? You feel light. You feel present. You’re not in the back of your head having a conversation thinking about, oh my stomach, there’s something going on in there. I feel gassy. I feel heavy. It takes away energy. It leaks attention.
Imagine you just had that big bowel movement. You feel like you can conquer the world. You feel strong. You feel great. You’re in a good mood. Now just feel in your body and put your hands on your lower belly if you want. Notice when you feel blocked. Just notice. It does leak away at your confidence, right? It does affect the way you show up in conversation in the world and on a Zoom call in certain tasks, because, like I said, there’s part of you, there’s part of your mind that is tuned into the fact that there is something heavy and not right in your body.
I highly recommend you take Detoxy regularly. I take it almost every day or every other day in periods, but it’s a non-habit forming non-laxative product. And I don’t push our products so much, but this is one of the things, one of our few supplements at Solluna. Because I hundred percent believe in it. And I take it myself, again, almost every day. It’s nays and oxygen, ASC2b, a very powerful, stable form of vitamin C, and magnesium. And this combination helps to clear out your body regularly of the waste, of the stuff your body doesn’t need or use. It just clogs and clogs and reduces flow in your body.
When it comes to confidence, I recommend taking Detoxy. I also recommend eating largely or fully plant-based diet with lots of fiber, again, lots of movement. And for more information you could head to mysolluna.com for a million articles and a million recipes around this. I won’t spend too much time. But it’s the same thing with our skin. When you work with a healthy microbiome, when we work with the skin, when we work with our digestion, we’re also working with the skin, which absorbs oxygen and nutrients and reflects a lot of that out.
So when it comes to skin, we want to make sure that we are handling our skin well. We are handling our skin with conscious touch. And also that we’re using wonderful high-performance skincare. So last little mention here again, I don’t… Those of you that listen to our conversations a lot, now I don’t overly plug, but I will mention it here because it’s relevant.
If you haven’t yet checked out our high-performance non-toxic Solluna skincare, it’s designed with so much love. All the ingredients that I wanted to use, the stable vitamin C, and the algae extract, and the plant stem cells, the plant, the botanical alternative to retinol [inaudible 00:26:14]. So it’s just packed with nutrition for your face, but none of the parabens and the sulfates and the petroleum and any of those synthetic products, which could damage your skin potentially over time and then go into your body.
So good skincare makes me feel really good. And I know when my skin looks its brightest and its best, I feel confident from that. And it’s just human nature. We’re in this physical body, so we want to feel good when we talk to people. It doesn’t mean we have to have perfect skin. It doesn’t mean that we’re not going to get Zed sometimes, or we’re going to have some bad patches of sleep, we may not look our absolute best, but in general, it’s like posture. Being aware of posture. Being aware of our skin. Being aware of our digestion. Working towards more and more optimization is definitely going to help benefit us.
Tips For Confidence Using The 1st Cornerstone: Food
All right, let’s move on to our next cornerstone, which is food. So my first practical tip here is to eat vitality-boosting sattvic foods. So sattvic is a Sanskrit word and it’s part of the philosophy of aryuveda. Meaning there’s qualities to the foods that we eat. And some of them are [inaudible 00:27:35], which means active. So, first of all, we need all of these qualities. We need tamas, we need sattvic, and we need rajas. Rajas is this active sporing forth activity.
So we don’t want to overly eat rajas foods because then we can start to feel anxious. So for instance over eating onions and chili and garlic has that potentially aggravating quality if we eat those foods all the time, all the time, but we need foods that are going to give us energy and propel us forward. So we eat a whole variety of foods. But again, it’s, moving towards balanced foods, which are what sattvic foods are.
Quickly, I’ll say tamasic foods can include fermented foods, foods that are starting to decompose. So geese falls into this. And even what’s on the fence from a [inaudible 00:28:45] standpoint a little bit, because it falls into this category is kombucha. So I’ve had this discussion with [inaudible 00:28:51] teacher, and he says, “Yeah, of course there’s the B vitamins and the probiotics.” But he is he’s not suggesting that you have kombucha on a daily basis at the same time because it still has some of those tamasic qualities, which take you down a little bit, in excess can lead to things like lethargy, slothfulness, depression.
So in contrast sattvic foods are those foods that put you into balance and flow and high vibration, high spirituality, love, compassion, peace, joy. And these foods are the plant foods, especially greens are considered very sattvic, very yin, very nourishing. This is tied to the reason that pretty much all yoga masters across the board recommend being vegetarian on the spiritual path. Because the food that you eat transmutes into your body. And it gives off energy. It’s not just about the numbers it’s supplying, like the number of carbs or protein, but there’s an energetic quality to each food that you’re putting in.
So sattvic foods, balancing foods are going to help create that inner alignment, which fosters true confidence, which fosters just feeling really good being in your skin, being in your body, being as yourself. So here, greens, green salads, arugala, kale, spinach, chard, sprouts. Try putting sprouts in your power protein smoothie the way I do, or on your salads and your wraps. Fruit, very sattvic food, especially now in the summer, just very, very high vibration. Lots of vitamins. Just very, very balanced. So try to eat a lot of fruits and vegetables right now, food that make you feel good.
Now foods are going to affect different people differently. So just pay attention to the foods that feel really balancing to you at this time. Keep working on your gut health. Take your SBO probiotics. And remember that certain foods may trigger a reaction, but later start to become more and more tolerable as your gut health strengthens, as different enzymes in your gut get turned on and you just start to feel better and you start to feel stronger and more fortified in general.
But for now, just really pay attention, eat clean, eat light, eat simple. Keep your salad dressing simple. Keep your meals simple. I just liked… For me, lemon is a go-to nutritional yeast, a little bit of olive oil, a little bit of sea salt. I also like tahini dressings a lot. So just all that sattvic. Just think balance. Think nature. Think greens. And that’ll really help to nourish you vitality-wise.
And then the next food tip I have for helping to build confidence, practically speaking, is hydration. Now, when we are fully hydrated, we become that well-oiled machine where we have more command of our mental faculties. We’re more energetic. We’re easy to just function. Hydration helps every bodily system, from circulation, to immunity, to detoxification. Hydration means that you just have more judge, you have more chronic life force, you just function better. And so you’re going to feel more alive, you’re going to feel more confident the more hydrated you become.
I’m a big fan of room temperature water. I think it assimilates with our bodies in a much more easeful way. It just feels a lot better to me. It feels natural. It feels like the way it’s meant to be. So I definitely recommend room temperature water, herbal teas, coconut water. All of these can just feel nourishing and supportive to where you are and just help to… Everything builds. So it just gives you another tool when you’re hydrated to feel the fullness of your being here in the world, feeling confident as yourself.
Tips For Confidence Using The 4th Cornerstone: Spiritual Growth
Let’s move to our spiritual growth cornerstone. And these are practical tips. And this is the cornerstone that is a little bit… It’s more intangible because it has to do with interconnection and feelings. And so it’s less like, check the brussel sprouts off the box. I ate some cumin today. Here’s my spices. It’s not as easy to list out what’s going on here, but this is where I asked you to consider more and more tuning into your intuition and to notice changes and shifts as you just put more energy into spiritual growth. Which again has to do with awareness and self-connection. It’s very, very powerful.
So the first practical tip I have for you is to find more stillness and to connect with just being. So, as I mentioned earlier, it’s easy to fill time these days. We have smartphones. We have TVs. We have new cycles that are 24/7. And social media which is 24/7. So stillness is something that we really want to consciously cultivate in our lives. And the way to do that is to, first of all, make that intention and to carve out some real space where we are in stillness.
You can do this while you’re gardening. You can do this on a walk where you decide not to listen to music. Or you can do this in a car ride. You can do this when you’re just at home doing the dishes. Finding stillness and silence just means finding periods where you are okay being and not doing. You don’t go to that automatic almost. It feels automatic, this impulse to do something, maybe I need to clean this. Maybe I could do this. Maybe I got emails. That doing, doing, doing means, to an extent, that we are not comfortable just being, or we’re not used to it.
When you start to just carve out some space for stillness and you can start just on a weekly basis, a couple of times a week, you start to gain more confidence because you realize that your worth doesn’t have to be measured, doesn’t have to be earned by what you do. You don’t have to do X amount of things in a day. You don’t have to do X, Y, Z Q W to feel that your day was worthy or that you’re worthy. You can start to experience the truth, that being in your essence is enough, that you are enough. And you start to relax into that. And you start to really know the truth of that. And that is a great gift to give yourself, in the knowing that you just being you is where your confidence can come from.
So play with that one a little bit. Try just carving out an hour, or so a couple of times a week if it’s possible. It’s hard to put an exact time on it. Maybe it’s not even an hour, but it’s just a little bit of space. Maybe you journal. Maybe you just sit and lie down. Whatever it is, just take that time to be instead of do and start to recalibrate a little bit there.
And then my next and final practical tip here has to do with connecting within yourself. And when we start to connect deep, deep, down, this is the ultimate way to build confidence. Because what happens is you realize, more and more, that you are unique and there is no one in the world like you.
So you really want to sit and connect with that essence, which comes from meditation. Which is why I’m really passionate about putting out meditations every week to help you get on the path and to help guide you into something that, hopefully, will allow you to feel that real unshakeable, self connection, maybe for the first time, to know her or him, the essence of you, which is not what you look like. It’s not what your job is. It’s not how many brothers and sisters you have. It’s not how many things you checked off on your to-do list today. The real essence of you is just unique energy beyond words. And so when you connect to that, you will start to feel more and more confident.
So check out our guided meditations over in the app, over on our website, mysolluna.com, or any other ones that resonate with you. And so to build that confidence, which will in turn build your true, true confidence, which really does come from the inside out.
All right, my loves, well, there you have it. I will review now are eight tips so that you can reflect on them. First is hold your word. Really keep to your word. Honor the spoken word as only your truth, more and more. Number two, be okay being alone where you don’t need to call someone or go on a news chat room or whatever, but just spending time being alone.
Number three, eat vitality-boosting sattvic foods, especially greens and all the varieties of green vegetables, and fruit. Fourth is to stay as optimally-hydrated as possible, which will only nourish your body and your spirit. Next is watching your posture and the way that you move about life. Move into the room and really try to correct your posture.
Next is monitoring your skin digestion connection, making sure you’re nourishing it, you’re filling your lightest and your best. Spiritually, find stillness. Find times to just connect with yourself on a being level. And finally, find more space to connect with it, through meditation, primarily, just being with your unique essence and getting to know her or him. Very powerful wonderful ways to build that lasting sustainable confidence, which is what we all want.
Let me know how you do. I am so honored, and grateful, and excited, and happy that we are connected. It really lights my heart up. Be sure to please connect with me further. I’m dying to connect more on social @_KimberlySnyder, our Solluna Circle, which is where I can connect with you the deepest, which is our membership program on our app. And we have monthly Zooms, and we see each other, and we talk, we have daily chats. And just all the different resources on our website, mysolluna.com. So I will be back here Thursday for our next Q&A show. Till then, take great care and sending you so much love.