Uncomfortable, Edgy, Indecisive?

Smiley, Emoticon, Anger, Angry, Anxiety

What should you do in minutes when you feel uncomfortable and edgy, but you are not quite certain why or what to do about it? In this report, you will learn a simple technique to get to the heart of everything you are feeling and find the message inside, so that you can take action to move ahead.

Do you divert yourself by focusing on something else? Do you examine it until you think of a story which makes sense?

These are all natural inclinations that can have value. Yet they may also perpetuate the recurrence of the exact same feeling over and over. We tend to think our stories and tell them over and over, so our life replays at a self-fulfilling loop.

So, what can you do in such awkward moments which would change things, direct you ahead, and start something new? Here’s a simple technique Named Accessing Your Mental Centerline.

The minute you notice yourself feeling edgy and uncomfortable, rather than leaping into analyzing it and finding a story to describe it, see if you’re able to just sit with the feeling, be present with it, and get under it.

1. Add a mental pause, let go of believing, and focus on the sensations along your Emotional Centerline: out of the neck, through the center of your chest, into your lower abdomen. Placing your palms together in prayer position, as in the image above, will help you tune in to this centerline. Focusing on sensations along your Mental Centerline quiets the believing mind and lets you get your emotions without the baggage of intense storylines.

Inquire into the particular sensations in this region of your body. Is it tight, compressed, obstructed, hard, Bat Droppings, hot, cold, numb, pierced, deflated, sinking, raw, empty, tingly, fluttering, climbing…?

2. To put it differently, see if it is possible to take the senses completely, unconditionally, and non-judgmentally. See if you can get knowledgeable about the felt sensation without telling a story about being consumed by it.

3. See if you can tag the specific feeling the feeling represents. You’ll feel a”yes” when you have the ideal label. Is it anger, sadness, fear, anxiety, joy, enthusiasm,…?

4. As soon as you’ve identified the emotion you’re feeling, ask what it is prompting you to do. Focus into the feeling along your Mental Centerline and address your query here. Notice what comes into your consciousness. It might be a nonverbal knowing, particular words, a picture, a song, or an inspiration to do, say, or feel something… Just notice what appears, stay with it, and let it grow in clarity.

If nothing appears in this moment, see if you’re able to keep an awareness of your Emotional Centerline as you go about your day. Notice what you know as you do that.

As you practice these four steps over and over, you will discover you can catch yourself before you get too deeply entrenched in embarrassing, edgy feelings or overly-identified along with your typical stories about what they mean. You’ll discover there is a deeper guidance below the surface of your emotions. Emotional intelligence cuts through mental chatter and speaks to the essence of everything you will need to do in this moment. Occasionally this intellect is vastly different from the tales your mind is in the habit of telling.

Best Way To Feel Good?

Women, Sauna, Spa, Wellness, Model

Some people feel that looking good is about being perfectly dressed, wearing the latest styles and appearing as if you’ve just stepped from the pages of a fabulous magazine. But there are lots of men and women who meet none of these criteria, who may even seem a little wild, quirky and dishevelled occasionally and yet something about them means they always looks great.

What does it take to look great, what is the best way to look good daily?

Someone who’s warm, friendly and enjoys life generates an inner glow and radiance that lights up everything and everybody about them.

– Be someone who is ready to say yes, who’s enthusiastic, joins in and is willing to have a go. People who catch opportunities will most times seem good because that mindset generates engagement and a readiness to live life to the full. Attractive individuals frequently have a genuine curiosity about life and what it brings.

– Start to develop good habits and maintain a positive mindset by focusing on the good things that happen every day, even the tiny things like a stranger’s smile, a compliment, a thoughtful gesture, the view from your window. When you begin to cherish the good in life the ensuing happier outlook can help you look better each day.

– Learn not to take things personally. Reflect on what’s happened, try to stand back from it a little and decide how to respond. When you detach yourself you can determine the way to next proceed, in addition to take care of the way you want to feel afterwards.

Good health is a significant element in looking good. Exercise regularly and follow a wholesome regimen, with breaks for great food and lots of water. The importance of sleep is often underestimated, but respect that quality sleep is a key part of processing the day’s activities. We often feel better, have a more positive view of life when we’ve’slept on it’. Lots of people work long hours and hope to catch up on their sleep at weekends or vacation times but try to present good customs; switch off your technology and commit to a few hours relaxation before bed. Wind down, sleep well and invest in looking good each day.

Forgive yourself your shortcomings and mistakes. Yes, there could be issues and situations which need to be dealt with, things that are cluttered, that cause anxiety. Try to deal with them quickly; it’s generally less stressful than was envisaged. Value constructive criticism. Decide if there’s a validity to what has been mentioned, a learning stage you could benefit from.

– Don’t underestimate the role of professional help in dealing with your own’demons’, negative patterns of behaviour or any issues you may have. Utilise a fantastic counsellor or hypnotherapist and encourage yourself in getting more powerful and more confident. Reacting badly to stress, situations and other people can become a habit and sometimes we need help to change that and learn to cope better.

– Accept help. Let friends, family or colleagues offer support and be gracious about their ideas and input. You might even need to request help occasionally, suggest things that you need to make your life easier, especially if you’ve always been independent. But mutual support can improve relationships, generate new ideas and forge important bonds and connections. Communicate frequently and invest time and focus in your special relationships. Welcome the closeness and feel part of team you.

– Some folks realize that they’re always in a rush in the mornings. They have so much to cram into the first hour of each day that they’re already frazzled and out of sorts by the time they arrive at work. Going to better earlier may permit you to get up earlier, with time to start the day well.

– Reflect on how your look, the impression you give, the image you portray. Many people adopt an everyday’uniform’ in order to dress quickly, fit in with our coworkers and go about our lives. We may shop intermittently for new items but answer honestly, if you looked at yourself would you say’wow, not bad’ or’could maybe do with a make over’! Try to impartially evaluate your style. Perhaps have a selfie. Are you a little dated, do you will need to freshen your picture or amend your look to suit your current lifestyle better? Makeup can be a factor too; many women wear the same look for years, yet most department stores use makeup consultants who are only too happy to provide advice on upgrading your image. Go to a different hairdresser or barber and gain from being styled by a new pair of eyes.

– Schedule in some fun. Some times of the year may appear more gloomy than others. If you’re short of cash, in your or overwhelmed by commitments there can appear to be little opportunity for pleasure anytime soon. Plan a get together, maybe once every couple of weeks or so, where you invite friends, acquaintances, coworkers around for a catch up. It might be a games evening with cards or football, a bite of dinner where everyone brings a dish or bottle or even a local concert or dance. Money doesn’t need to be a significant part of fun. Having people round for a coffee or going for a walk together can help you feel more positive, sociable and inject some sociability into your life.

Even if you’ve only a little free time, try to make certain that you find a corner in your day where you read a book or enjoy a particular hobby or interest. Maybe go to bed a little earlier and spend the time listening to music or find a stimulating evening course. When you find time for things that make you feel happy you’ll find that you look better because of this.

Looking good comes not only from being clean, tidy and well-groomed. It’s also important to invest time and attention in our psychological and emotional wellbeing also.

Picking A Flight School?

Aircraft Double Decker Propeller Plane Fly

There are people who are lucky to live close to many flight schools. In such a case, comparing the bundles becomes a very easy thing. However, no matter the number of schools which are available, it is important to look at some things that will make certain you wind up in the best school.

Just like selecting any other college, you don’t pick the very first school that you encounter. You want to consider the aircraft that’s used, the kind of teachers they have, in addition to the training environment. Flying is fun and so should be the training. Below are some of the factors which need to be considered.

You should never expect flying lessons to be economical. This is why most students will attempt to save as much as they could before they start. It is also reasonable to compare prices of different schools in order to reduce costs.

When you’re comparing the costs, don’t concentrate on the rental prices only. You need to keep an eye open for any hidden expenses. Ask any questions you may have and get a quotation of everything you’ll need during the instruction.

Choosing an instructor that has all of the necessary credentials is quite important, but it isn’t the only thing. You should find out how long such a person has been working as an instructor. Getting more information from their former students could be an added advantage. However, you need to know that are some instructors who are on the job for many years but are not as great. There are also fresh ones who only entered the market and are terrific. This means that flight hours alone shouldn’t be a determining factor. Find someone who makes it easy to communicate and one that can help you feel comfortable.

Reputation with the relevant bodies

Make sure they meet all the standards that were set in your town. Determine whether the college has had any offenses before and if any accidents have been reported. You do not want to spend money in a college with issues. An airport terminal or other similar business may also help you in making such a determination.

Lesson plans and course structure

Different regulations are used by various flight schools. You need to ascertain the regulations which are in use despite the fact that the final result is usually the same. The only difference is the methods that are used in training. Based on your own schedule, you may find that some regulations are very structured and the teacher can actually alter the lessons. This allows room for some flexibility and may suit someone who has a tight schedule.

Finding a good flying school is important. CFI course allows you a opportunity to access the best courses that will get you ahead of others. That is where many flight instructors have received training over the years.

Rural Wildlife

Bear Wildpark Poing Brown Bear Wild AnimalBears, cougars and other large mammals are a fact of life on most rural lands in North America.

Recently, we found evidence of a cougar (mountain lion) attack on a deer not 200 feet from our back porch. And we have got a big, fat male black bear living not too far into the forest just behind our property.

However, it wasn’t always that way.

I grew up in the Nation. As kids, we played in the paths in the dense bush for hours on end. Never, ever did we even consider coming across a bear, a cougar, an elk or any of the other wild animals that we see (or see signs of) so frequently these days. And we never actually ran into any.

Whether the inhabitants have grown, or the animals’ movement patterns have changed, I don’t know. Probably a bit of both. We seldom saw deer in our neighbourhoods back in the 1970s and 1980s. Now they are everywhere! Now I’ll admit, it is actually reassuring to know they’re out there in larger numbers now, like maybe we have turned a corner after nearly extinguishing them in the last hundred plus years. But with a young child at home who loves to play outdoors, I do not want them too close.

So how do you ensure that living on your rural property won’t put you in conflict with the neighborhood large wildlife?

What NOT To Do

You can reduce the chance you will have problems with wildlife on your rural property by ensuring you are not guilty of any of the following:

Bears love pet food, and if a bear is in your porch munching dog chow, chances are the bear will wind up dead. If the feeding continues, it is going to get more and more aggressive in its pursuit of its favourite, easy food source, and you will probably have to call the police (conservation officer, police, etc.) to deal with it. Raccoons, rats and all sorts of other animals are also attracted to pet food – and all these will encourage predatory animals such as coyotes to start frequenting your property. If you have got livestock, you definitely don’t want coyotes drifting around. Alternately, you can feed your pet in a secure area which isn’t available to bears. But emptying the bowl, and keeping the bag of food safe, is your safest bet.
You have a messy compost pile. Hungry bears love unkempt compost piles full of smelly, half-digested fruits and vegetables – it is a yummy meal for our furry, big four-legged friends. What to do instead: Add a layer of’carbonous’ material (dried leaves, dried lawn clippings, straw, shredded newspaper, etc.) every time you add your kitchen scraps, and aerate the pile every few days with an aerator or a long, straight stick. If you do that, the material should decompost quickly enough that the odor will not attract curious bears. In my previous life, I was a part of a group that produced a video on’composting in bear country’ – you can see it here: bearcountry.gardensmart.ca. It is a comprehensive resource that will help you maintain bears safe and away from your premises.
Fruit is left on your own trees outside ripening. Fruit is like candy to a bear, and they will do most anything to get it within their bellies, including ripping apart your own fruit trees – or anything standing in their way. If you wind up with fallen fruit, the best option would be to spoil it immediately under at least 12″ of dirt. The purpose is to eliminate the smell from wafting on the breeze. Trust me, you don’t want to wake up one morning and find a black bear lounging in your apple tree. Chances are it will end up dead, as bears habituated to eating meals around people is not likely to change their ways, and become a potential danger to pets, children, and adults alike. I’m actually amazed there aren’t more injuries, to tell the truth.
Someone in your family purposely feeds wildlife. In many jurisdictions, feeding wildlife is against the law, as it creates a dependence on and habituation to continued feeding. The only exception to this is probably birds. Here’s an extreme example: In August of 2010, a dozen bears were found surrounding a grow-op in south-central British Columbia during a bust by authorities. Apparently the people who lived on the property was feeding them so they’d hang out and guard the surgery. I’m not sure what happened to the grow-op bears, but chances are it will not turn out very well. What to do : Just do not do it, regardless of how exciting it might be to see wildlife on your property. We love watching wildlife – it is part of the reason we moved to the country. But we would never think about feeding them on purpose. It just can’t be done.
Garbage is left out, unprotected. Garbage left out, whether in bags or cans, is a wildlife attractant, plain and simple. In its least hazardous, crows, ravens and other small creatures will get into it and spread litter around your premises. Messy, but not life-threatening. At the opposite end of the scale, it will attract bears and other large, opportunistic feeders, who’ll become accustomed to the easy foods and will get mighty ticked off if anything stands in their way. If you have never noticed what a bear can do in its quest for food, just Google’bear damage’ and see what pops up. What to do : Keep crap secured at a’bear-resistant’ garbage container, or secured within a secure building. Make sure any smelly garbage (fish bones, etc.) is buried, burned or frozen until garbage day, and any paper or plastic wrappers from meat, chicken or fish are well rinsed before they go in the garbage.
Now, if some of the above situations sound familiar to you, don’t worry. We’ve all done had at least one of these occur on our properties at one time or another. We are all busy, and things get overlooked. But the truth is, it’s simple to dramatically reduce the chance of conflict with bears and other major wildlife. The changes listed above could be made instantly, and without any outlay of cash.

Prepare Your Home For Out-Of-Town Guests

Bedroom Guest Room Bed Chamber Duvet Linen

Many people have relatives or friends that live in other cities, countries or states. You probably know what I am talking about. It is always a wish for the majority of these relatives or friends to visit you. Consequently, you need to prepare your home to receive these guests if you would like them and yourself to have a fantastic experience.

You want to make your home as comfortable and accessible as possible for your guests. They’re coming from far so as to visit you and spend some time with you.

You will need to prepare the bedroom to your guests. Cleaning the bedroom is going to be the first step. Make the bed or beds up with clean sheets and covers which suit the style of the bedroom. Neaten the bedside table. Check the bedside lamp is working and be sure that there is an electrical outlet where your guest can control their phone. If there’s a clutter in the bedroom, then remove it and tidy the entire bedroom. Empty the cabinet so that your guests have some room to hang their clothes and pack their shoes while they’re staying with you. Have towels prepared and get an extra hair dryer for your female guests.

Get your kitchen user friendly to your visitors. Pack your dishes and food items neatly in the cabinets. This way, it will be easy to find the food items and your customers don’t need to search for anything or bug you if they can not find what they’re looking for. Also prepare a list of food items which you know your visitors eat often and go shopping for those items. Keep the catering equipment that they may use often on the countertops for effortless access. These appliances would incorporate the pot, toaster, coffee machine, and possibly the blender. Show them where you keep the cutlery and crockery too.

When your guests arrive, show them to their bedroom and familiarise them . Then show them round the kitchen and where they could find snacks, drinks, and other food related items throughout their stay at your dwelling. You want to be certain that they’re comfy and enjoy seeing you so give them the royal treatment.

CaterWeb stocks a full range of commercial kitchen products and we offer free demonstrations in addition to hands on training if necessary. Visit our site to access our online store or alternatively we welcome you to visit our new showroom.

Juicing fruits and veggies

Detox Detoxify Diet Vitamins Healthy Fresh

So authorise us begin with a definition. Therefore, the beverage is called juice and this may be consumed on its own or blended into a smoothie beverage.

So why would you want to juice? There are many pros of juicing.

Primarily, consuming fruit could be dull. Particularly if you’ve got little kids, getting them to eat fruit can be a nightmare. Juicing means which you could beverage fruit rather than having. Now that’s easy and fun. If you have kids, let them do the juicing (supervise them though) so that they can see how it works.

Secondly, you can’t exactly concoct combinations of fruits. When you juice, however, you can combine any combination you prefer. Have you tried hot apple cider juice? Just add a little bit of root ginger into the juice (blend the two together) and serve over ice! How easy is that?

You should eat 5 pieces of fruit and vegetables per day. That can be hard if you don’t like having fruit. Drinking fruit juice may make that much easier!

In the end, juicing is a great way to’conceal’ particular fruits or veggies. As an example, if you child doesn’t like tomatoes, why don’t you blend a tomato with two apples?

Cats Eat Mice

Cat, Mice, Funny, Defeated, Annoyed

Dome cat owners might be wondering why their beloved pet feline likes to eat mice, even if they’ve supplied it with a bowl full of commercial cat food.

Almost a century ago, cats were largely outdoor creatures. Since cats have the inclination to be exceptional predators, people keep them to control pests. Those who wish to see Wildlife Control them search in actions can observe the behaviour of African wildcats, their nearest wild cousins. These nocturnal creatures hunt primarily during night. They have very precise hearing that lets them locate their prey based just on auditory clues. African wildcats search mainly birds, insects, rats, rodents and little reptiles. They rarely drink water, and simply get moisture from the prey they eat.

Cats devour their prey so that they can find a vital amino acid called taurine. Unlike other creatures, the taurine that cats produce isn’t sufficient, and that’s the reason they should take it in their diet. Meat has the ideal quantity of taurine to satisfy the requirements of a cat’s body, which makes them a so-called”obligate carnivore”. The cat foods available on the marketplace contain taurine.

Though domestic cats act in a similar fashion, human defense has encouraged them and handled the ability to search during the day and during the night.

Domestic cats that stay indoors hunt significantly less than the ones that live outdoors because there are not any mice to catch. In the wild, the moms of feral kittens instruct them how to kill their prey. National cats seldom develop this ability. Because of this, they are seen playing with what they catch or bringing a mouse for their proprietor like an”offering” because many of them do not understand how to kill you.

Cat lovers have to see it is just normal for their favourite pet to seek out a mouse and consume it. Though this might appear to be gross to them, for cats it’s a normal thing to do, and most importantly, it’s fun. Hunting is a natural behaviour among cats, and they have to exercise this skill though they are searching their toys or any feathered fishing rod. If domestic cats go outside to hunt, their owners must remember to deworm both times annually, because rodents are carriers of intestinal parasites that can infect them as well as individuals.

Becoming More Connected With the Ocean

Third Eye, Eye, Spiritual, Intuition

I took up snorkeling and it was not long before I was hooked.

I must understand the coral reefs and which fish wrapped around which parts. I learned to trust the sea and I completely relaxed and took in the adventure.

When the dolphins appeared I was mesmerized and as I swam over them I felt a sort of psychic bond. All thoughts went from my head and it was like I had been sleep walking.

I was seeing Sinai for a period of five years and it all happened from the moment I turned 40. I’d head out to Sinai have a fantastic time and then come home and re pack and be off again like I was being attracted there.

It was while I was in Sinai I did lots of meditation and appreciated the power of today. I was on my own on this vacation and yet I did not feel alone.

I discovered my own psychic ability was a good deal sharper when I arrived home. I felt revived and there was certainly a change in my being and others could see that shine in my face. There’s something about water that actually resonates with me and it certainly lifts my spirits.

I joined the local spa once I return and really soaked up the experience. I then came across these Oceanic Tarot Cards and I discovered that I had the most fantastic connection to such cards.

The readings take me back to the sea where I will connect with the major arcana featuring mermaids. The minor arcana indicates the sea animals such as turtles, sea horses, Centurian, fish and such.

It’s the dolphins that really resonate with me and they signify the cups. The cups represent the feelings and that I will read these cards as I would any tarot cards. There’s something extra though due to the connection to the sea.

I can see into these cards using quite a great deal of depth and it’s like those dolphins I swam with are now connecting with me through those cards. These cards provide me outstanding readings and my customers find them fascinating.

Clay Dutch Oven

Beans Camping Dutch Oven Beans Beans Beans

A pure clay Dutch Oven is a excellent piece of cookware and a very valuable one. It is made up of cooking pot with a lid – both made from unglazed main clay (or pure clay). It’s fairly popular probably because it’s versatile and can cook various dishes. Let us find out the pros and cons of the uniquely healthy cookware That’s becoming very popular:

1.

The raw material used is pure clay – a naturally accessible material that’s analyzed for chemical contaminants and metals such as Lead, Cadmium, and Arsenic – that are mostly found in traditional cookware even if in small amounts. However, this cookware is free of metals and compounds – a excellent place to begin especially because it is marketed as healthy. No chemicals or glazes are used in the raw material or for the ending of the product. Obviously, this pure clay, even if nothing is added to it or taken from it, is inert or non-reactive.

2.

Ceramic and metal Dutch Ovens aren’t multifunctional but thankfully this one is. You may use it in the oven or on the stove-top. It’s most likely the most flexible cookware in the kitchen one can cook many different dishes inside like soups, stews, rice and other casseroles dishes. It is pretty convenient to have a single piece of cookware with all these uses.

3.

While ceramics and plastics radiate harsh heat that destroys delicate nutrients such as complex carbohydrates, phytonutrients, and fat-soluble nutrients, a pure clay Dutch Oven is a significant contrast. The unique far infrared heat from its walls penetrates deep into every grain and cooks it completely even at only medium heat AND without destroying nutrients. All of your favourite recipes will cook in about the same time as they do in any other cookware but will be a lot more nutritious.

Also, all of the heat is conserved within the kettle — thank goodness as your fingers will not scorch even if you were to accidentally touch the pot while cooking.

4.

Most traditional cookware let steam escape during cooking. However, this cookware handles steam really intelligently. The steam rises from food and condenses in the inner surface of the lid (which can be cooler than the rest of the kettle ) and drops back into the food. What a terrific way to save all that essential water-soluble nourishment!

5.

Pure clay pots are terrific retainers of warmth so food remains warm for quite a long time after cooking is completed. There’s absolutely not any need to re-heat the meals each time you need to serve it. This is an excellent advantage particularly in winter when food is very likely to get cold pretty quickly.

6. Far Better than in Metals

With all these attributes that pure-clay cooking provides — deficiency of toxins, gentle heat, the abundance of nourishment, semi-porous surface of the pot that allows oxygen pass through it while cooking or all these – the food tastes better when cooked in pure clay. The men and women that are used to cooking in pure clay do not even need to function in any other substance – this is how much they enjoy the experience of pure clay cooking!

Fragile

There’s just one – pure clay cookware can break if not handled carefully. But due to their flexible design, their breakage rate is really low.

When using your cookware with a little maintenance isn’t a deal-breaker for you then this cookware is the best option you have for really healthy cooking. Its capacity to cook nontoxic, nutrition-rich and tasty healthy food makes it an perfect cooking pot for your kitchen.

Freon Air Conditioners

Car Car Interior Air Conditioning Conditio

If you have an old air conditioner or heat pump that uses Freon, it’s time to consider making a change. Freon is a chemical coolant, or refrigerant, that eases the transport of heat from one area to another. Known as R-22 from the heating, cooling, and refrigeration business, Freon has been used for many decades, but will not be any longer. This is because chemical refrigerants are bad for the environment, for instance, O-zone layer. And the moment this scientific proof was confirmed, the Environmental Protection Agency (EPA), together with many other environmental agencies from all over the globe, came together to ratify the Freon Stage Out. If you have an old air conditioner, continue reading to find out about the Freon stage out and how it impacts your house’s heating and cooling.

Freon Stage Out

With years of hard work, chemical engineers and HVAC specialist could make an eco friendly replacement for R-22 known as R-410A, better called Puron. Following this date, Freon will be wholly phased-out and no more available.

Eliminate Freon

Since Freon has been phased out, the industry supply has dropped radically. It follows that Freon is hard to discover and very costly. Recharging your HVAC system will be both tedious and costly for another four decades. And in 2020, you’ll have no option but to replace your system with a fresh one because Freon will be gone forever. For all these reasons and more, it’s important to think about replacing your air conditioner with a newer version whenever possible. Not only will it reduce energy bills and maintenance costs, it is going to be a lot safer for the environment!

Do not waste your time fixing coolant leaks or mechanical problems within an air conditioner that still uses Freon. It’s more cost-effective to replace your ac system altogether, and bypass the impending hassle of using Freon. Eventually, you’ll need to invest in a non-Freon system anyway, so it is far better to start now!

The Way to Safely Eliminate an Old Air Conditioner

When it is time to replace your old air conditioner with a new one, don’t throw your old AC from the garbage. Not only is this highly dangerous and illegal, but it’s a waste of perfectly good money. That is because you can sell your old appliances into a scrap metal buyer and make a fast cash profit.

To do so, you must employ a certified professional to remove the refrigerants from the old AC unit. Some scrap yards have professionals that they work with that do this service for them, but others need you do have the refrigerants removed before they could accept them. Check with your regional scrap metal buyer to find out what their needs are for scrapping an old air conditioner. You could also search for Responsible Appliance Repair (RAD) organizations locally if you would like to eliminate it without selling it to a scrap metal buyer.