Dearest Readers,
Not long ago, I walked into a transformative stadium with over 18,000 beautiful souls at Oprah’s The Life You Want weekend.
We entered that immense space with so many different desires, hopes, fears and beliefs. But when Lady O and her fellow teachers (Mark Nepo—who I love, Elizabeth Gilbert, Iyanla Vanzant and Rob Bell) addressed us as one unified force—we all became stars in the same sacred sky.
I left that weekend with an abundance of take-aways—thoughts and feelings that are still percolating in my heart.
But one of the biggest “a-ha moments” (as Oprah would say) was the reinforcement that today, now, this moment, is what really matters, and because of that I am more inspired to be happy with what I already have. To grow deeper roots rather than further conquests. To be truly satisfied with the life I’ve created and to actually celebrate that more.
I know that’s not revolutionary, but I needed the reminder. It’s easy to get caught up in what could be, what I need more of, what’s gotta give and change, and what I should be working on (physically, spiritually, in my business and relationships).
Like all of us, I want to make an impact. I want to be happy, to do good and feel good…
And somehow that’s been just a little out of reach for me.
Today I choose to let that belief go.
I brought this renewed energy and inspiration to my Crazy Sexy team on Monday. I shared how I’d been feeling lately and why this philosophy was changing the way I viewed our business. Instead of looking five years ahead, I wanted to look at today with them. I wanted us to be striving to make now better, rather than anticipating how we could get ahead to meet goals we don’t even know we’ll want years down the road.
Feeling the satisfaction of how far we’ve come makes where we’re going so much sweeter and richer.
Because here’s the thing: Where you are today isn’t where you’re going to be tomorrow. But if you appreciate where you are every day, savor the present, then you’re gonna love the entire process and notice each victory along the way. If you’re like me, you’ve probably experienced wanting a want, getting that want, and then just moving onto the next thing—without one pom pom shake or champagne toast.
So when I returned from my Oprah weekend, I asked my team (and myself):
How can we help more people feel better today and love the process even more?
We’re doing so many awesome things already, but how can we do them better. Forget the next thing and the more, more, more. Let’s do what we’re doing right now to our very best ability and allow that to be enough. From that space, I’m pretty darn sure that we’ll be helping to change more lives and create more meaning.
I didn’t know what to expect from them, but after only one week, this shift has transformed us all. My energy created a ripple effect. And so can yours. When I came to the table pumped up about the present (rather than anxious about the future), everyone’s creativity, joy and commitment opened up.
Do you think the same applies at your workplace, in your home, when you’re sharing the present moment with friends and family? I do.
Why miss the rich, ever-expanding life that’s unfolding right before our eyes—in this moment. So, I just want to acknowledge where we all are today. Even if you want more, be grateful for what you have and know that you are enough, right here, right now.
As Oprah shared with us, her first waking thought is always “Thank you”.
Thank you for reading, listening and participating in this Crazy Sexy world we’ve created together. I hope you’ll notice the greatness in your life today too. Give yourself some extra love, spread some extra gratitude. Whatever it takes to just be here.
Your turn: What are you most satisfied with and thankful for today?
Peace & presence,
Great blog Kris,
It’s such a struggle, isn’t it? We’re so often driven to think about the future, plan for the future, set yourself up for…the future. This is such a relevant message for me at the moment. I loathe my corporate job and so desire to allow my passion for my empowerment business to explode and propel me forward. But that fear of…the future…nags. Should I really leave the “security” of what the corporate world offers?
Live for today. Live for today. Eventually, tomorrow becomes today.
Thanks for this post!
~Debbie
You’re Beautiful,
stay ~be~YOU~ful
thank you for your life********Kris
So beautiful, thank you Kris, I love you. I’m french. The way you speak doesn’t exist in France, sometimes we (french poeple) are kidding about this way but I think now it’s just powerful. Thank you so much
I hope you see this even I am late to comment on this.
Earlier this year I took a mindfulness fundamentals class at http://www.mindfulschools.org and it has been life changing. It teaches you to live in the present moment.
This is my definition of how I explain it to others:
Mindfulness is about living in the present moment. Paying attention on purpose. Noticing things. Being aware of things around you. Your thoughts and your feelings.
Its not about not being stressed or being perfect, but it makes things easier. And it’s not about not feeling emotions. It’s bringing awareness to them and creating a space for them.
I describe it for myself as making things lighter, brighter, clearer and easier.
It’s also about heartfulness – kindness and compassion for yourself and others.
I am 75 wonderfully healthy years of age; appreciating this lazy Saturday morning in April, eating good food prepared by a dietician at our San Diego Senior Center at 5th and Beech across the street from my Apartment Bldg; off to Barnes & Noble to repurchase E2 by a friend, Swimming and exercising at the Mission Valley YMCA after breakfast. Satisfied and thankful for friends at my Senior Center and 12 step friends who I see tonight at 7:30 p.m. at The Salvation Army Center on 7th Street next door to Broadway and Like Oprah I said THANK YOU at when I awoke at 6:30 a.m. today!!!
There are no coincidences…I needed to read this today: Where you are today isn’t where you’re going to be tomorrow.
Thank you!!
What a lovely message…practicing the power of now..(jus read power of now and untethered soul- beautiful books)
To now. Cheers!
I’m thankful to God for the incredible journey He is taking me on, and knowing death is only the end of this decaying life, passing into the beginning of eternal life in all its fullness with Him, for Always…… What an awesome God! He created me and went to great lengths to show His love for me, John 3:16 in the Bible highlights His love for me and all those who will turn back to Him. When I trust in Jesus All things are possible, He can make the mountains move, I love Him so much, He has walked this life with me, and at times carried me when I couldn’t…. Life without Him is impossible…
I looooooove me so Oprah!!
And your wisdom, Kris!
Thanks,
Carla xo
Why miss the rich, ever-expanding life that’s unfolding right before our eyes—in this moment. So, I just want to acknowledge where we all are today.
Beautiful. Thank you so much for this post. I was especially impacted by the line “Why miss the rich, ever-expanding life that’s unfolding right before our eyes—in this moment.” Thanks.
I think sometimes we get so caught up in what we do every day, the list of to-do’s, the goals, getting the
food cooked, the juices pressed, etc. that moments go by without notice. It just takes a little shift of perspective and a conscious effort to realize where we are and what is around us rather than what we have to do and the static of what everyone else around us is doing.
Meditation really brings that awareness for me.
I have two words for you, THANK YOU!!!! I sooooooo needed that. :))))))
Being in pain day in and day out EVERYDAY from having masses of chemo & radiation which left my body wrecked can drag you down its a constant struggle, but I am thank full every day that I have my life. The pain has now become part of me so, I wouldn’t say I embrace it but I do accept it and each and everyday I give thanks for it because it is a constant reminder to embrace LIFE, and give thanks that I am alive. Glynis X
I am a planner. I definitely fight the urge to constantly be focused on where I am going. But right now, I have the most loving, accepting husband. I have a mother that loves me and supports me in all my decisions… not just the decisions she wants me to make. I have a job that allows my husband to pursue his dreams. That job also provides me an apartment I love and food to keep me full and nourished.
Dear Kris:
Thank you so much for sharing this this…hard to believe we blogged about the same exact thing..the need for some clarity, some space, some un-doing so that we can stop the constant striving and do more BE-ING!
I have never felt so much peace and been more effective since I made the decision to stop trying to do it ALL!! Thank you for always inspiring me…you have been a huge mentor for me here in Jamaica helping people to LIVE FIT, LIVE LIFE AND LIVE LOVE! Sharon
Yes it’s all so easy and tempting to want to move forward and forget about the moment I’m in now. Life will pass me by if I don’t enjoy what I have done this day not what I will do tomorrow. I’ll enjoy that tomorrow…..
I am thankful that I practice mindfulness and do truly appreciate what is wonderful about my life everyday. I am satisfied with myself; I am constantly changing and if I don’t like the way things are going I know these things will pass and better days lie ahead. The important thing is to be kind to yourself.
Kris Carr is my cyber best friend. I love her attitude about life. She is so inspiring. Never has a negative thing to say which is refreshing.
Dear Kris~
I have just finished reading your recent Blog-Power of Presence—and I was so very touched and felt impact by each and every word! I have been dealing with some emotional challenges over the last months and reading your work has been inspiring. I want to thank you for reaching out and sharing yourself in such a heartfelt way. You are a tender soul.
I am so thankful for this post Kris! Every part of it resonated with me on so many levels, I felt calm wash over me as I scrolled down the page. Thank you for helping to bring me back to my centre.
Peace and Puppydogs <3 xox
I am thankful and grateful that I am able to spend my days with my son. Today was a school field trip and it was a fabulous day! A good program and fabulous weather while out on the water near the Chesapeake Bay. Bald eagles flying all around us! Cormorans and terns by the dozens. Surrounded by beauty, my son and his classmates – I was truly blessed today!
Thanks for the post Kris.
Today I am grateful for many things;
I will be awake to see the sunrise
I have made time to learn a new song on the guitar
I am having a massage
I have a very yummy chia pudding waiting for me for breakfast
I am going to finish Marie Forleos book before returning it to the library
I have a dinner date with my bestie
My hair is clean 🙂
There are many things to be grateful for every single day and I practice taking notice of them, it has changed my life.
All we ever have is right now, so we might as well focus on the good things.
Keep smiling 🙂
Yes, Too much focus on every little thing stretches you to thin. Wake up being thankful and go to bed being greatful for the full and active life you lead. Learning and helping others is a life long journey. Thank you for your energy on this adventure.
Just what I needed to hear.
I’m in the process of trying to simplify and clear out my life. I feel so bombarded on every side, so much so I feel as though I’ll “implode” sometimes. As important as this is to me I need to just stop and realize how good what have in my life right now is. I know this, but I need to be reminded of it sometimes, as we all do, to just really stop and sit with it.
Thank you Kris.
Kris, this is one of your best posts yet! From an early age, we’re taught to plan, plan, plan, and that often gets in the way of experiencing today. I love all of the information you share each day, and I love your honest passion for living life.
Dear Kris. Reading your post yesterday was a real light bulb coming on moment for me. I still can’t believe how your words brought together different pieces that I know, but didn’t know in their entirety. This is why I’ve never been able to make a business plan! This is why when someone asks me where I want to be in 5 years, 3 years, next year I go completely and utterly blank! Yet somehow… I have made it to here! And to continue forward… I want to do it a bit differently. Instead of from looking for what’s missing I want to come from what I have. Your experience and sharing has sparked in me the desire to live all the more in this moment. How can I be more me and speak from my heart and give what ever I am doing more than 100 percent in that moment? I want with all my soul for my roots to run deep… to cherish this breath and beat of my heart with every fiber of my being and bring myself from that place into the world… thank you.
So well put! Thanks kris and oprah:) I have been struggling with some side projects I am working on feeling a little guilty that they didn’t go as I planned and thinking it’s time to end a few. But after reading this I am feeling thankful that if had those opportunities and joyous for what the rest of today will bring! Thank you.
Thank you Kris, this message was a serious green drink for my soul. I do always wake up saying thank you for all that I have. And, you reminded me of the action behind the “thank you” we can take in our present moment which is very powerful! It also totally takes away that anxious feeling you mentioned about the future wantings. This is truly been a message to help me get out of that feeling of not quite being happy or not doing enough to help others. Very grateful that your shared this aha moment with us!
Thank you Kris, for being open, vulnerable and REAL. I don’t think I’ve ever left a comment for anyone. But today your blog struck a chord, one that I needed to hear (even though I didn’t know it) and I want to live by. Thank you for sharing and for truly being a sister to us all. I don’t know you but I love you. I love what you stand for and I am feeling very blessed today, by you.
Thank you,
Kristin LaValley
Highlands Ranch, CO
While reading this article, i felt the weight just lifted from my spirit. Amen.x
Thank you. This was just the reminder I needed. Keep spreading the love <3
Poignant message Kris! So simple, yet so difficult to truly embody. Thank you for the reminder. Sometimes I get so sad at the end of the day when I look back and see that I didn’t appreciate it. I didn’t treasure the special moments. I didn’t take the time to savor how wonderful it is to be healthy, nourished, supported, and ALIVE! So ever forward, devoting more moments to presence, to gratitude, to wonder, and the commitment to remember the beauty of it all and the tremendous opportunity that we are granted.
Yes! Being present in the right here, right now ALWAYS allows life to live through us. In my experience, fear or anxiety is just a sign of living somewhere other than the present. I’ve been watching this with the launch of my business. I love the idea of just being really excited and passionate to share what I can do *now* and know that the future will take care of itself. Thank you for the reminder!
I have so many ways I can use this RIGHT NOW!
I want to bring this to work, make us stop (and sip the champagne) at the awesome stuff we’ve pulled off in 2 months.
At home, how much we’ve done in a new house, new school and new jobs…all within a few months,
And my slowly budding blog/biz/classes, that 2 years ago I was just putting some stuff out there. Today people ask my opinion, send me stuff, value my input…CRAZY SEXY! XO
“Thank you”, for the reminder:).
THANK YOU KRIS….. Your crazy sexy self has put me on a path that I am so grateful for. Due to health issues, I searched the internet for answers. You, Hay House and thousands of others have brought me to a place of calm and peace. I am learning how to be more understanding, patient, loving and truly GRATEFUL for everything and everybody. I am satisfied with “ME”……..finally!!!
Mary
We hear so many of the thought leaders speak on being in the present moment. I really, really appreciate how you’re applying this to your business. Thank you! I’m inspired.
Thank You so much for sharing, Kris – this is the perfect “take-away” from an event I wanted to get to but was not able to. Your inspiration just poured through this week’s blog!!!! Thanks a Million Times Over 🙂
What a beautiful message!! One I will wake up with each morning to live in the present and be actually BE present in that moment.
There is tremendous peace in being content in the moment and acknowledging gratitude for every day miracles. Just had my own interlude with facial basal cell carcinoma. Thankful for my surgeon and his medical team. Grateful that he was able to remove what was there. You, dear Kris Carr, are a shining star. Thanks for all you share and inspire us to do…in the moment.
Twelve days ago I found out that I had malignant melanoma. Six days ago I had an additional 2 cm excised all around the original excision, and the sentinel lymph node identified and removed. Today I found out that my melanoma was not present in the wide excision or in the lymph node. I am ecstatic about these results, and extremely grateful to God for protecting me, and the medical system for getting me thru the process so quickly and efficiently. I know I am not at the end of the road; my journey is just beginning. Every day I will try to be present in the moment and celebrate the absolute peace that is inherent in the now.
I’m grateful to be able to focus on my own health and wellbeing right now, in the present moment, with cancer. I’m grateful for the ability to “interrupt anxiety with gratitude,” when I can. Sometimes living with a stage IV disease can propel us into huge bouts of anxiety about the future, but learning to live in-the-moment can bring about immense happiness and peace, and I feel that can only help our overall health and healing. It is when I am in the present moment that I feel my experiences are more nourishing than ever. I am grateful for Western medicine/my doctors/my team, and also so grateful for the holistic as well. I’m thankful to have the resources to be able to buy organic and fresh fruits and veggies. I’m grateful to have the time to be able to eat well, meditate, exercise, and have fun with my husband, family and friends. I’m grateful that I have Kris as my inspiration. xoxo.
❤️Thank you ❤️️
I read about this concept about 20 years ago, from a book given to me from the Hare Krishna temple. Im so glad that this living in the present idea is now becoming main stream.
I am thankful for the brightness that radiates from my son! It’s humbling to think I produced such a kindred spirit to share with the world!
Really needed to hear this right now in this moment. Thank you.
Thank you so much for sharing. I have been struggling for years to live in the present moment. This is something I desperately needed to read at a particularly low point in my life. You gave me a new take on it and I will be forever grateful.
I’m so happy Lindsay. x
Definitely time for some pom pom shakes. Thanks for the reminder!
I am grateful today for the resources at my fingertips to be able to focus on my own health and wellness, with cancer. I am grateful for Western medicine/my doctors/my team, and I am grateful for the holistic as well. I’m thankful that I can afford to buy organic and fresh fruits and veggies, that I can work 40 hours a week and have time to exercise, meditate, and be with my husband, family, and friends. I am grateful that I have Kris to remind me of the wisdom and the strength inside of myself. xoxo.
Hi Kris!
Inspiring to read. Im trying to be more in the moment every day, and I have to remind My self sometimes and I do it by telling myself that “all I have is now”. Yesterday is gone and tomorrow does not excist yet. Sometimes I put My watch on to remind me, it’s an unusual one, the only time it shows is NOW.
Sorry, half of My comment disapeared, it looks really strange
Anyway, I Wanted to say that I’m thankful for a lot of things about My computor is sick today so I can’t write everything I wrote before all over again.
Thank you for all the inspiration and everything you share. You are amazing Kris
Kris! Like you say – we know about this present moment, now stuff… So why did I also have an a-ha! when I just read this:
“today, now, this moment, is what really matters, and because of that I am more inspired to be happy with what I already have. To grow deeper roots rather than further conquests. To be truly satisfied with the life I’ve created and to actually celebrate that more.”
Because you get it – we need to be reminded too! So THANK YOU for sharing this! I just shifted my energy from wallowing and heavy to light and open and while I am working in a room alone – I want to go out and find someone to hug!
ps – see, look what you just caused in another human 🙂 Too cool.
Right on Robin! x
God bless you
I’m grateful that there is this beautiful, brilliant talent among us named Kris Carr. 🙂 You radiate. Thank you for bringing so much to so many of us!
Thank you sweet Kari!
I am so grateful for this post Kris. I needed this. I spent the morning with yoga, meditation and then cozied up on this crisp fall day with a blanket, a cup of tea and read “The Four Agreements”. When I ended up falling asleep for 3 hrs instead of working on editing my sales video for a new product I’m launching I immediately was feeling shame and guilt. My ego believes that if I’m not doing then I’m not worthy of love. Your post instead is reminding me how blessed I am to have had a day like this filled with what I love & loving myself by doing it. I now can mosey my way over to the computer in this relaxed state and peacefully work on that video 🙂 no room for shame and unworthiness Thank you.
Your message speaks to my heart. Thank you. xo
I am so delighted at your email today, my 50th birthday! I took my parents, kids, and a couple friends to Cafe Gratitude to celebrate and decided that this year I would begin with letters to each of these special people about how I am grateful for them. I am at a very ‘low tide’ point in my life: my health, fitness, career, finances, romance. Every other year since about 14, I have written out goals and plans and analyzed my ‘progress’ or lack of it. Today I am choosing to focus on gratitude instead of cataloging all I haven’t accomplished — a huge shift for me! And now I’m off to get massages with my 16-yr-old daughter! Thank you for bringing your inspiration today, and each time you have shared your wisdom and insights!!
Happy birthday Jacqueline! I love your new way of thinking. x
I am most satisfied with and grateful for the energy that sustains and connects us all. The synchronicity. The beauty in everything. The message I want to share and put on the table is that we are all one. We have the ability, the skill and the power to grab someone’s hand and say “come on…let’s go up!” There is always an up.
Two year’s ago this month I lost my job, got cancer and some friends and family have died along the way. Yeah, it’s taken me some time to regroup and energize – but my point is – that together we can get up and get going a little bit each day…improving and thriving…in the moment. Let your heart lead the way. And bring a friend!
Peace and hugs, Richard
Beautiful words Richard.
Could not have said this better myself. I lost my job 2 years ago because of second cancer diagnosis. Went into remission for a short time. Today I am sitting in my infusion room. To treat this sarcoma for a third. Have lost my Mom and Dad to cancer. Yet I still feel hope and positivity and gracefulness. To be present, enjoy family and friends, LOVE is what life is about. Thank you Richard.:)
Thank you for the inspirational words. I an grateful for my family…my support system.
Kris you are so right on! This subject of loving where we are right now is so opposite of what we were told as we were growing up. So, it takes a little effort to remember and practice it. I have subscribed to the Abraham daily quotes for exactly that reason. Abraham reminds us to think better feeling thoughts and be happy NOW. Minute to minute! Thanks for reinforcing this great daily “agenda!” Love, Lollie
This is so timely…I have been grappling with the launching of my coaching and yoga business not picking up “fast enough”, so much so that I have missed all of the joy of meeting and working with the new students with whom I HAVE already served and interacted. It’s been so easy to be goal oriented and to look ahead with fear and disappointment for ‘getting’ less than I expect, rather than gratitude for those whom have begun to enter into my life. Just writing this brings the feeling of space is opening up for abundance. Thank you for this post!
THANK YOU – for sharing your beautiful insights and wisdom with us. This was point-on for me and I needed to hear this!
Thanks you for this uplifting message filled with love & wisdom.
If i look at today. I still have a lot to learn, but it’s a blessing to be able to allow more love in
& feel my heart grow everyday! I’m thankful for the amazing human beings that surround me, for the abundance of food. For having a safe place to be while thunder & rain are poring down outside.
Slowly i feel i am connecting more & more to my own truth & for that i am more than in peace with where & who i am today…. 🙂 Take care
Hi Kris,
Thanks so much for this post. This is what I needed today. To be present and grateful for the life I live. You always touch me at the right moment with your heart felt notes and I am grateful for how you have shaped my life. Please continue to shine your light. You are a bright star that guides us all.
With love, Jo-Ann
Thank You, Kris. Today was a hard day. Was mentally reviewing the past few years, as I still recover from a major surgery (have been on disability for several years) and anticipate at least two more. The financial stress, the grief, all my efforts at healing, the unknown etc. As I noticed myself with my habitual heavy thought pattern, I put my hand to my heart and thought of several things I was grateful for. And despite this situation, that there have been some improvements and stepping out of the now with fear and anxiety is not helping me and only raises the stress hormones. Tapping into the breath, the wind, a song, my sweet kitty, yummy food and all that has arrived. Now is enough. Now is here. Now is precious. More attention, purpose and presence in the now. Needed this lift today and this message from you. Thanks! Love and light!
Wonderfully profound insights Jill. x
OMG I was at the “Live The Life You Want “weekend in Newark too!! it was truly amazing!! I have been to many Hay House Conferences in NYC ( I Love to hear You speak and have Your amazing Book) . Each time is a wonderful experience and I take away so much from the speakers. It is usually very personal as Im always taking notes and doing some deep thinking. This time it was different … I felt this Huge energy and even though we were almost literally in the last row I felt as you did, like we were all one. I felt there was this strong wave of positive energy that surged through the entire building into all 15,000 of us and has been with me since.
I am So grateful to be able to attend these events to help me learn and grow. And Im So grateful for people like You and Oprah and others who are using your voices and your very lives to help others.
Thank You
I am grateful everyday for all the blessings and abundance in life that I am experiencing. I wake to the joy of this feeling and do my best to spread it wherever I go.
I am so happy to be reminded of living in the present since I have struggled for 4 years, looking for a new job and anxiously waiting — today, I feel the joy of opportunities and the excitement for my future. I am so grateful that I will be attending the Oprah event coming to our area in November. Thanks for reminding me to be grateful.
Exactly what I need to help shake this invisibility feeling. Thank you Kris and Lady O!
I’m thankful for this moment , to begin again and choose myself.
As always, I’m grateful for your perspective and support – keep rockin’ it, lady!
Your blog came at the right moment! Thank you. My husband and I have launched our fitness product and are so anxious about the success of it, instead of celebrating the success of getting to this point. Today we will celebrate how far we have come. From concept to reality… You are a blessing Kris Carr.
I’ll celebrate with you Cindy. 🙂
Thank you, thank you, thank you!
I was just telling my 14 yr old daughter this same message last night. Every year I replace the pictures in our picture frames with the current school picture. I had actually stacked 4 previous pictures in this one frame. That was 4 past years. Years I told her I wished I could go back to, and spend a day or week with her in. I was always so busy, and wanted to have a day to be with her 10 yr old self. I went on to tell her that it was the key to happiness, to live in the and appreciate the present moment. That if she could do that she would be so ahead of the game of life. It has taken me 43 years, and I still find myself rushing. It is a skill that takes practice. Reminders like this today from you Kris, are the taps on our shoulders to slow down and be grateful. Thank you!
I rushed too many days. I wasn’t awake. That is why I wanted a day to go back. I hope to not have that same urge for my future. I really want to live each day appreciating what I have.
I can relate to this Brooke.
Thank you, Brooke. This is such a wonderful reminder. I’m going to press pause on all the busy-ness and noise of daily life tonight with my 3-year-old and think of your message. Taking in all that she is today and savoring that. xo, Corinne
I understand exactly what you mean Brooke, just last week I spoke with both my son 26 & my daughter 30 about this I showed them the poster from Kris about ” if you could talk to your younger self what advice would you give you ” I asked my children to listen to mine & Kris’s advice but to apply it to themselves NOW I only hope they realise the wisdom in that moment.
I am thankful for this very message from you that I needed so much. I have been down and anxious about what wasn’t happening for me instead of being in the moment, and giving my all to what is happening TODAY! !! Thanks. …
what an absolutely perfect message. like medicine for my soul. thank you for this post.