Cure For Depression In The Year 2015

19 06 2015

Put down, get away from, or unplug whatever screen has your attention and go create something of beauty, anything, but do it without your electronic device.

Cook a meal from scratch out of our imagination, make something new.

Draw a picture of yourself, then do it again.

Get out of the slavery and bondage of the Internet!

It is a web that is catching its prey.

The World Wide Web.

always watching

always watching

And it has caught humanity as its victim and they don’t even realize it.

Advertisements




Following Patterns and Achieving Balance and Healthy Living through the Application of Natural Law and Common Sense

4 02 2013

patternPatterns are so important in life.

Think about it.

We use a pattern to sew a dress, we use a pattern to follow after anything we try to learn that has come before us. Patterns are all around us and they are the fabric that make up our humanity; the vast tapestry of emotion, reaction and triggered response we live through every day.

We are all conditioned to follow after a pattern.  We find patterns that are pleasing to us and we follow after patterns that are familiar such as the pattern belief that says if you go out in the rain without a coat  you’ll catch a cold.

How could a cold virus be thwarted by the wearing of a jacket?  Does the cold virus live in rain drops?

mountainsWhen I was in my first psychology class in college my professor told us a story about a young couple who baked a ham for dinner.  He said that the bride would cut the ends of the ham off and then toss them into the trash as part of the preparation and she thought that’s how you baked a ham.

Because her mother had a pan only big enough to fit a ham if it’s ends were cut off.

It’s important that we often ask ourselves why we do the things we do and it would enliven our lives to change up our routines from time to time.  This is the key to staying young and feeling exuberant  because if we sit around following after the same old patterns our ancestors followed then we’re going to die of all the same diseases they died of.

Our minds have far more control over our bodies than we realize.

I can tell you as surely as I am breathing that a virus could run through me without making me sick and that same virus would make ill most of the population of this country.

How is this possible?  Mind over matter isn’t just a cliche.

The key to health and growth is all within us.  It’s inside of us.

Our society is so caught up on the outward appearance that we go to extravagant lengths to look good on the outside, to have good skin and few wrinkles but inside require all kinds of medication just to get through the day.

Its all backwards.

reflectionThere is a revolution going on right now and people are finally coming to realize that they if they want to look good they have to feel good on the inside first.

It seems we just can’t fake it like we used to.

It’s time to get back to nature and allow our bodies to be what they were created to be.  It’s OK to get sun rays on our skin.  Vitamin D is good!  Don’t fear the sun.

You won’t get skin cancer by spending more than average time in the sun if you treat your body right on the inside.  This I promise you.  But if you are consuming aspartame and processed food by-product you might be a cancer patient.

It’s important that we monitor what we put into our bodies.  We are what we eat, as they used to tell us back in school.

If Popeye ate all that spinach so he could kick Bluto’s butt you better believe it still works today.

Its about educating yourselves and choosing the right diet and exercise.  To build a healthy body you need protein.  It’s what we’re made of, the rules don’t change.

So is eating a lot of chicken, beef, pork, whey, soy or dairy the answer?

Sure you’re eating protein but you’re not consuming protein in a way that the body is ready to use for itself.  What you need are the building blocks of protein.  This is like trying to paint a house with the paint that has already been sprayed on the neighbor’s house.

drumsladderFor our bodies to build themselves up, to regenerate what is lost or fortify what we already have, we need the essential building blocks of protein that come to us in the form of essential amino acids.

And this is where we begin to understand how Popeye and his spinach got along so well.

He became Captain Amazing after a quick can of spinach. Imagine if Popeye got  his energy from a side of beef.  Olive Oil and Brutus would be together rocking Sweet Pea to sleep while Popeye went to get his colon checked.

Popeye understood something the rest of us didn’t.

‘I am what I am’, he says.  He’s the master of his own machine.

What is protein made from?  Amino acid chains.  And that’s what spinach gave to Popeye; the essential amino acids needed to immediately stand ready for battle against Brutus and all his brawn.

Spinach makes him strong to the finich ’cause he’s Popeye the sailor man.

These are good patterns to follow after but they have been lost to McDonald’s and fast food consequences.

McDonald’s made me fat and now I have a broken pancreas.

I think the truth of the matter is that you have a broken will that gives in to delicious over-hydrogenated fatty foods.  Then when you get cancer or fibro mayalgia or chronic fatigue syndrome or whatever new syndrome it is you get as a result of filling your body full of unnatural nutrients you stand back and say,  “aw man, I bet it was all those x-rays I got when I was a kid at the dentists’s office.”

Or maybe your pjamas were made from asbestos.

nycEither way you went and got yourself some cancer and now it’s time to figure out if you’re going to let the doctors kill you or let the cancer kill you.

The cancer industry is a thriving market ready to take all comers. Bring on your cancer!

“We’ll shoot you full of chemicals that will put you on the verge of death, and just before going to the other side we might be able to bring you back from the depths of anguish and hell in our attempt to kill the cancer.  All in a days work to make a buck.”

Our minds can overcome our bodies!

It is said that every human wins on average about six bouts of cancer throughout their lifetimes without even being aware.

Our bodies are our own.  We owe it to ourselves to know them better than we do and to take better care of them than we do.

Sure we are resilient but resilience only goes so far and then you’re just pushing the limits.  So it’s important to understand what our bodies are made of, where those compounds come from and understand the basics of cell biology since we are all made up of trillions of individual cells all functioning on an individual level, all together in harmony for our benefit.

seagullSo our trillions of cells work in unison to do the bidding of the control center in our brain  where all ideas and reactions are given and received and processed; this is mere daily life to all of us.

We receive stimulus from our environments and we respond to that stimulous with the behavior patterns we have been taught and we fall in line with predetermined outcomes based on our genetic makeup, so we have been told; but is there a different truth that has been overlooked?

Why does cancer run in the family?  Why is Alzheimer’s passed on from generation to generation?

Is it possible to break these patterns of disease and forge a new way forward to greater health?  If so then how?  And if it’s possible to do so then that means we are not slaves to genetic code.  So here we are faced with the debate of nature vs. nurture; environment vs. genetics.

Are we more powerful than we have given ourselves credit for?

How is it possible for us to evolve over time into these ingenious human entities that function on such high levels, having come from such species as crawling lumps of slime to chest beating cro-magnon man [uprightus-beat-you-on-the-head-with-a-clubbus] to what we are now if our minds and wills didn’t have the power to make the changes necessary for evolution and survival?

Is it survival of the fittest or is it evolution of the smartest?

Or is it possible that things happen for other reasons and that mankind has figured out some of it and just guessed at the rest in an attempt to connect the dots to fill in the spaces they can’t prove scientifically?

And these spaces they fill are mere holding places, theories; unproven ideas that make sense to a group of thinkers or to the one who pursues an idea until he himself is satisfied.

And these unproven theories or mere guesses that seem plausible under one light that has been shed on the issue thus far, after enough time and repetition are used to fill in the gaps satisfactorily to the degree that somewhere along the way someone calls the theory a fact, and it goes overlooked, unchecked and is somehow suddenly viewed as common knowledge.

And this albeit false common understanding, these unproven theories remain nothing more than educated guesses and so today we have things like the Big Bang Theory and Darwinian logic being out-poured as proven science.

Fifty800BWAnd the energy that has gone into indoctrinating the masses to accept these theories for convenience has overwhelmed the notion that they are plausible guesses and that they may be incorrect, but an entire establishment of academia and standards are then built on their suppositions.

And when someone comes along to remind them that these things are still only theories, not actually reproducible in the scientific laboratory, we are rebutted with the notion that some alternate idea, some other theory of belief that has been held up as an opponent to whatever is at stake, is just as much a fairy tale or unproven lump of conveniently connected dots used to pacify a curious mind, to fit into someone’s dogmatic makeup or construct.

So we are given the rhetoric of Evolution vs. Creationism and all the assumptions that go along those commonly understood theories.

And we are left still with nothing more than debate, opinion and argument that have led to frustration, rancor and division of people who have taken sides rather than peaceful, accepted truth, which is that we can’t prove everything and that just because one thing makes sense to one person it’s still OK that someone else doesn’t get it, or that they get it but don’t  like it so they choose to follow a different set of guidelines.

And this creates division among people and persons and groups, societies, nations, religious lines and cultures, etc.

And sometimes these differences can coexist but sometimes they just can’t; and it’s chaos to try and make them.

It would be like trying to dissolve vegetable oil in water.  It’s just not possible.  They can exist side by side but won’t combine and the longer you leave the two together undisturbed the more separated they become.  And the only way to get them to show any sort of compulsion toward unification is to violently stir them or shake them together, breaking them apart and dividing among themselves into smaller portions until you no longer see large pools of oil and water and it may seem like the oil and water has mixed but it has not.

eggsIt has only been so violently agitated these unified parts were broken apart and mixed together by force, and the only way to continue the false illusion is  to continue to agitate the solution.  Because leaving them to be in nature, they would eventually separate themselves to a more comfortable and natural state.

And so it goes to show that as hard as we try and as much as we hope to be able to prove something or make something that just is not, we have to follow truth.  We have to follow patterns that can be replicated naturally and not forced.  To force things is destructive and chaotic and breeds discontent and dissatisfaction.

Allowing things to settle in naturally feels right to the mind, body and spirit and brings enlightenment, truth and healing to the soul.  Balance can be achieved and harmony can be experienced, but only through the application of truth and correctly understood principles of Natural Law.





Where has accountability gone?

20 04 2011

I don’t normally like to post news items as blog posts but this one got me fired up.  This issue of homosexuality is a sensitive one.  If any of you have read most of my blog you know my opinions.  If you have skimmed and not taken the time to actually understand my position you might think I’m a bigot.  That is fine with me, I am not a bigot and I don’t have animosity or hatred toward any individual.

I have problems with many prevailing philosophies, dogmas and tenets.

There is nothing wrong with standing on our principles.  We all need to stand up for what we believe.  Too many people today trade their values for the clamoring and whining of the weak, who fail to stand on any firm foundation.  They give in because of emotion, sensitivity and sympathy.  Empathy is a virtue we should all live by, but sympathizing with causes in contrast with our core values is destructive to our being.  There is a critical difference between empathy and sympathy.  Ignorance and lack of understanding lead people down paths of confusion and this is happening in the halls of academia more and more; at the elite universities that were once standards of greatness.

It has become very trite and cliche, but it is true that if we stand for nothing we will fall for anything.  United we stand; divided we fall; and how much proactive divisiveness do we see going on today?

The principles and philosophies that this nation were founded upon are as solid today as they were back then.  The problem is not the principles but the misunderstanding and misinterpretation of them by people today who allow their emotions to interfere with reason.

On to the new item that started this outburst.

http://news.yahoo.com/s/ap/20110420/ap_on_re_us/us_rutgers_suicide

You can’t punish one person for the choices another person makes!  That’s just not right.  The news story reports that, in short, a Rutgers student who was an aspiring violinist had a gay trist with another man in his dorm room and the roommate caught it on a webcam.  According to the article it was a make-out session.

For anyone to believe that THIS one incident alone is what caused this young man to kill himself is completely short sighted.  This certainly was a catalyst, but was merely one piece of a much larger  puzzle that made up his life.  It doesn’t make sense to charge the roommate for the end result, an individual choice that another person made.  If you do that you have to go back throughout his life to all of the other factors and give them attention and blame as well.

If what was caught on camera was so shameful, that is an issue for the victim, not the roommate.   If we have private behaviors that we feel we must keep hidden from society then we are solely responsible for the humiliation we feel.  If we believe in what we are doing then we should stand tall in our beliefs, regardless of what society tells us.  If our actions are illegal or unethical or immoral then we will be judged for them, but again, if we believe in what we do we should stand tall in the face of ridicule.

Rutgers is way out of line. They brought Snookie in as a guest speaker and they’re punishing a kid for video taping his roommate?  There’s nothing illegal or unethical about rolling film in your own house.

We all know that this is an issue because it has to do with homosexuality.  If the victim had been making out with a fat chick (no offense to the overweight, but this is a valid argument) and then killed himself for shame it would have been observed as something out of kilter with his psychology due to HIS own choice.

I’m getting so tired of the over-sensitivity in this country. Pussification!! Where’s the grit and integrity gone?

OK, here I go into the realm of real offensive opinion — the world is a much bigger place than your imaginary bubble and the protective environment you wish you could live in.  The world is harsh and it WILL not change because we want it to. It is what it is, and always will be.  Political correctness is an illusion.   Politeness should be expected, not pandering.

There are rules, there are standards and there are laws that will not change due to our behaviors and desires.  Evolution does not work that way.  The changes that come about as a result of our behaviors have consequences, and those consequences will play out in time. We are all free to choose our path.  We are all free to choose our behavior, but we are never free to choose the consequences of our actions.





Freedom of Choice and the Consequences of Liberty

7 03 2011

We all stand on the principles, as Americans, that we are a free people and that we have our liberties; freedom of choice and liberty of will.  These are rights granted to us by our constitution.  We claim them as unalienable rights, granted to us by divine providence through the laws of Nature, Virtue and common Morality.  These are the principles of the Anglo Saxon pioneers who founded this land and established our first colonies and these are the principles our founding fathers, Thomas Jefferson, Benjamin Franklin, James Madison, John Adams and George Washington followed after in drafting the timeless and inspired documents of freedom and independence that we stand on to claim these freedoms from oppressive government rule locally and around the world.

When these freedoms are encroached upon by unrighteous governmental dominion we have the responsibility as citizens of this great republic to speak our minds and make our voices heard in the halls of education, administration and before the judges who stand in place to enforce our laws and interpret our constitutional rights and freedoms.  Our administrators and judges are not in place to exercise dominion over us or to enforce laws upon us without merit or justification.  And when we find ourselves being subjected to restrictions by our government officials based on the laws that they have enacted for the gain of power and control over the freedoms of the commonwealth of the people, we have a responsibility to be informed, to understand our laws, to understand our constitutional rights and to stand up and be heard so we as brothers and sisters do not fall to the tyranny of government oppression.

I find it troubling that too many people in this day and age complain about the ills of society, about what they see as not fair or what they claim as unconstitutional, or what new laws they claim should be enacted by congress and interpreted by the courts.  These are mostly based on precedents set by previous judgments by higher courts and powerful lawyers, bending our freedoms to the wills of lobbyists and powerful special interest groups who do not serve the interests of the commonwealth and only exist to increase their own wealth and fill their pockets by greed and by ruling industry and corporations, by raising taxes, by increasing costs and by controlling the supply of goods and services to the people.

I find it troubling that too many people, when they feel oppressed in any way look to the government for solutions to their societal struggles rather than looking within themselves for answers, to stand up in the face of tyranny and choose liberty and freedom of oppressive rule and excessive restriction to natural resources, jobs and the blessings of prosperity divinely granted over time as we have grown and prospered as a nation and throughout the world.

I find it troubling that too many people seek government rule as a means to an end of social problems when these problems have been created as a result of the people themselves exercising irresponsibly the constitutional rights granted them in our founding documents.

I find it troubling that rather than with reason and the acceptance of personal responsibility, too many people point their fingers in accusation against others and find fault in the actions of others rather than looking inward for solutions to the things that trouble them.

We are not responsible for the actions of our fellow citizens, but we are responsible for the actions of ourselves and we are responsible as citizens of this free republic to hold our fellow citizens accountable for the abuse of their freedoms and their irresponsible and selfish behavior when taking advantage of unnecessary government hand outs and misguided solutions to societal ills and social problems.

We are responsible to defend the freedoms and rights we are granted in the constitutions of our own states, our community charters, the rules enacted by our local administrative bodies and the freedoms granted by the constitution and bill of rights of this nation.

We are responsible to be familiar with the words of our constitutions; our state and national constitutions, our bills of rights, the laws enacted by our legislative bodies, the powers that our elected officials are exercising over us and the rules of the judges and the precedents set by them by their interpretation of the arguments of lawyers which in many cases are presented only to justify the poor decisions of their wealthy clients and to line their pockets with the money these greedy individual can afford to pay them.  To get away with their unethical acts by circumventing the rule of law based on precedents established by the twisting of words and misinterpretation of our freedoms and liberties stated in our founding documents.

Changes in our constitutional freedoms come about by the actions of the people and the special interests of those who have power given them by their status in society because of their wealth.  For no other reason than that they have the ability to reward those who will hear them because they can most quickly satisfy the greed of the bureaucrats and line their pockets with filthy lucre rather than provide and enforce our already established laws and defend our freedoms and liberties as a great commonwealth of a virtuous and moral people.

It is time for us to stand up and be informed.  It is time for us to stand up and be educated about the things that are happening in the halls of congress and the  legislative powers that we have elected, who are now enforcing greater laws, taxes and oppression on our heads in the name of correcting problems in a private society brought on by the greed of special interest groups such as the pharmaceutical companies, medical industry and insurance conglomerates.

It is time for us to stand up and solve these problems with private industry, with technology, with the bright minds of our educated youth and the coming together of people who have vision for our future and the survival of this great nation.  To never let the oppressive rule of government bureaucracies encumber our ability to thrive and progress as a nation, as a people, as families and as individuals in our pursuit of life, liberty and happiness.

It is time for us to come together and stand in defense of our constitution, to cast our votes responsibly and to elect individuals who have a correct understanding of morality, ethical standards and virtuous character.  To elect individuals who have their eyes and minds set on a course of healing, of progress and of constructive management of resources and who will enforce our laws as they have been established without unnecessarily enacting greater laws as some disingenuous solution to misunderstood or misinterpreted laws already passed or because of the uninformed and ignorant complaints of lazy people; to satisfy their own desires to retain the power of their offices and their status as government officials.

It is time for us to elect officials who will stand up for our freedoms to progress and to pursue life, liberty and happiness without oppressive taxation without representation, who will not encumber our progress with governmental bureaucracies established by the lust for power and for the creation of comfortable positions of status over our communities and our society.

It is time for us as a people to remind our officials that they have been elected by a commonwealth to be public servants and that they have not been elected so that they can sit in their positions of status as paid tyrants to enforce unjust restrictions over our freedoms of divinely granted will.

It is time for us to take back our states and take back our nation and take back our freedoms.  It is time for us to take back our communities.  It is time for us to take back our families from educators who grant themselves authority over our children by the mandates of the unions and the rhetoric and agendas of special interest groups who wish to control the minds of our youth to meet their ends.  To satisfy their greed and their lust for control because of their want to excuse themselves from ethical and moral behavior based on the tenets of virtue and moral character as written in our founding documents and stated by our founding fathers.

It is time for us to remind our educators and the authorities of education that we are the parents of these children and that we have given them the opportunity to educate our children and to teach them reading, writing, arithmetic, social studies, history, art, music, athletics, debate and language arts and that we pay them by our taxes and that it is our right to determine the discipline and exercise of moral authority over our children and over our families.  It is our responsibility as parents to teach our children correct principles of morality, character and virtue within the walls of our homes and to never expect our educators to be the proponents of these divine principles.

We must demand that our educators refrain from imposing their personal views of moral conduct and passive restriction on the freedoms, wills and minds of our bright and noble children and stop destroying their wills to create and express and grow into the amazing individuals who are the future generations of leadership and who will guide this country on into the future. Our children should be taught to be standards of liberty and freedom throughout the world, to spread democracy to nations around the world.

It is time!

(some images used without artist’s permission)





Sources

5 03 2011

During all the controversy I’ve created among my circle of friends and family with my thoughts and opinions I’ve come to find that they want sources for my insights.  I have failed to provide the sources of my research, therefore I am being accused of lying and making things up.

In the future I will start to cite my sources but for now I’ll say that all of what I have gathered has come from the study of a combination of sources.  Many of which will go against the  grain of many peoples comfort but these are my conclusions based on research of the best books I have found in life.  And one of the things I was taught as a child was to find truth from the best books, and I have held on to that as a standard of guidance for my life, to answer the questions I come up against throughout my trials and they have served me well as I now have inner peace and calm and I am in balance with what I believe is divine nature, God.

People in my life accuse me of many things but I have come to this by work, research, experience, living life, making mistakes, making choices, exercising reason and applying these things to my daily life.  These are all the things the people in my life who are accusing me of wrong doing are telling me to do, and I do them, and these are the results.  So why are they pointing fingers at me?  I think the confusion is with them, not with me.  I am fine and I am free.

My primary sources are the cannon of scripture from the LDS church.  The King James version of the bible, the Book of Mormon, the Doctrine and Covenants and the Pearl of Great Price, along with many translations of ancient Egyptian writings from the times of the pharaohs.  I also follow after the philosophies of the ancient Roman philosopher Marcus Tullius Cicero, coupled with the reason and integrity of our founding fathers, Benjamin Franklin, Thomas Jefferson, James Madison, John Adams and George Washington.

Recently I have been privileged to have been enlightened by the teachings of Dr. Bruce Lipton, a microbiologist who has done stem cell research  since 1967 and who has pioneered the new bio-science of epigenetics.

Thanks for following along.  Comments are welcome,  please check your anger at the door.  This is discussion of important matters that pertain to life.  Humor is welcome always!

(top image used without artist permission)





Thoughts on Subconscious Choice

2 03 2011

I have given a little more thought to the idea that  sexuality is determined by environment (from my previous post on Homosexuality) and want to elaborate a little on that matter.

I say it is determined by environment and that gives way for a need to define what I see as being the environment that provides the stimulus, which in turn creates the response toward sexual identity.  Environment is just that, environment.  It is everything outside of ourselves by which we are surrounded and influenced and affected.  Things act on us and we respond and react to that stimulus.

They come in many forms, some are words, some are thoughts we develop based on experience or perception and some are circumstances beyond our control such as accidents or trauma or surprise or just mere change as life plays out.

The interpretation of the stimulus is perception, and perception comes from the application of our emotion upon the stimulus.  Then, coupled with volition, which is our divinely given will (which is part of another discussion of Natural Law) a subconscious choice is made and identity of self is defined, and then the person acts in accordance to his understanding of self and the person develops identity and character based on this recipe for survival and perception.

I hope that makes sense as this is how I understand it and I am doing my best to present my understanding clearly because I think it is important that we, especially in our society in this 21st century come together in understanding and acceptance of people’s self identity; but also have the integrity to apply morality and responsibility to behavior and choice to uphold the fabric of our society and nation so we can continue to progress and thrive.

(image used without permission)





The temperature is relative!

28 01 2011

I remember when I came home from south America after being there for just under a year and a half.  I spent some time in the country of Paraguay and visited western Brazil a little bit.  It was a tropical rain forest, humid, hot, extremely muggy and the weather was oppressive to say the least.  But all that weather created some of the most natural beauty the mind can possibly imagine and gave me an opportunity to partake in an experience few will ever understand.

The interesting thing is that I come from a place in the United States that contains the last natural rain forest in the country, the Pacific Northwest and found myself in another one of the few rain forest regions in of the world.  In south America the rain forests are tropical and full of exotic life.  I witnessed flocks of parrots flying in nature, monkeys running through the trees in the city with orange, grapefruit and banana trees growing wild all around us.

But what I’m getting at here is the temperature.  Not to mention the humidity!  When it got to be above 100 degrees Fahrenheit, and often times it climbed above 110 degrees, there was no escaping the sweltering heat.  I literally felt like we were living in a sauna and we just got used to it.  Our bodies acclimated to the conditions and while they weren’t comfortable, they were survivable and we made the best of our surroundings.  There was no central air or even decent air flow; and the places we lived were made from brick which literally acted like ovens, trapping the heat in the summer time and cooking us while we remained indoors.

But still, being indoors was nothing compared to being in that direct sunlight outside where our exposed skin would immediately feel like we were being placed in a convection oven for baking.  And not more than thirty seconds after that the sweat would begin to pour.  Our bodies would react immediately to the environment and rivers of sweat would begin pouring down our arms, running down our hands like the blood veins you can see in thinner peoples’ skin and drip to the ground off of our fingertips.  This would be a daily experience, and the reason we drank gallons of fluids.

When I returned home from this red and green hotbox of clay and trees it was springtime in the Northwest and the temperatures were around 68 degrees.  Everyone in the town was thrilled with the sun being out and the rising temperatures and broke out the shorts and t-shirts to enjoy the improving weather.

When I got there I found myself needing a jacket and long sleeves.  That’s the thing I found funny.  Nobody could understand how I could be feeling cold, but my core was so used to that oven that I felt as if I were now in a refrigerated environment. It took me a little while to get used to it but I eventually did, although I could never get used to the  dismal rain of the Northwest, the green is lovely.

What made me think of this today is that I am sitting in the local library on the WiFi and it’s a little warm in here.  It’s the middle of winter and we’ve been having some big snow storms and bitter cold.  It’s been below 20 degrees quite often in the last month or so.  I took a break to walk outside without my jacket, into the 40  degree temperature and found it to be refreshing and quite pleasant.  I thought for a moment about moving my workstation outside to enjoy the fresh air and beautiful weather.  Then I remembered that it’s all relative!

Enjoy your environment, it’s all beautiful!








%d bloggers like this: