Bliss Techniques is an online training program in which I share with you the best knowledge I have attained to help you feel better physically, energetically, emotionally, mentally, and spiritually.

Whether your current normal state is “pretty good”, “just alright”, or “terrible”, the techniques and knowledge you’ll find in this program will help you. That might seem surprising to some people. After all, should not the knowledge and techniques for each of these states be different?

But the knowledge is self-knowledge. And the techniques are for the discovery of self. So no matter what the state, the remedy is the same in some sense. Though depending on the state, the insights from the knowledge and techniques may vary. For example, at a low state, the insight of self-knowledge may be how to help oneself or how to know yourself and your path. At a higher state, the insight of self-knowledge may be how to help others as oneself or how to know yourself as other.

Self-knowledge and discovery of self – far from being narcissistic – are humble, gentle, patient, wise, open, truthful, natural, and joyful.

In other words, however you perceive yourself and your life now, greater self-knowledge and discovery of self will reveal more happiness, more peace, more authenticity, more spontaneity.

I discovered the things I share with you in this program out of a long-standing deep interest in the subject…and eventually out of a profound personal need for the healing these techniques and knowledge offer.

At one point in my life I suffered from anxiety (panicking day and night), obsessive-compulsive disorder, starvation, digestive disease, insomnia, frequent urination, rumination, negativity, depression, chronic fatigue, Lyme disease, TMJ dysfunction, and more. I had to dig deep to find the essence of many teachings to put them into practice to find healing and discover a vibrant and meaningful life.

In other words, the knowledge and techniques I share in this program aren’t just some nice ideas I’ve come across. They are what I live and breathe, what has restored me to life, the reason I am alive to be able to share the knowledge.

This knowledge is what allows me to co-parent and homeschool three young children even though when I first began that journey I could barely take care of myself and my habitual responses to life were rage, depression, and despair. Those are unhelpful responses to most of life, and particularly unhelpful in relationship with family and loved ones…or with any sentient beings, including oneself. Today, though I am very much evolving and not a perfected being, I am now not so quick to rage, depression, and despair – the only responses I knew for most of my life until about ten years ago – and I can see the good in self and other. As you might imagine, this makes for a much nicer life.

This knowledge is what has allowed me to have patience, compassion, and optimism even with a great deal of personal ineptitude (making a lot of mistakes, slow to learn, etc.), challenging relationship and community dynamics (miscommunications, interpersonal dramas, attachments, avoidance, etc.), and long-standing physical discomforts. And it has allowed me to be an authentically more peaceful and compassionate person – not “shoulding” myself and others, but often able to experience spontaneous openness and inherent goodness.

This knowledge has allowed me to recover lost function and exceed previous function. For example, in 2012 I was so fatigued and emaciated I was making peace with death because I believed that transition might have been coming soon. I would lie down much of the time just trying to find the will to stand. And I was digesting so little food that I was having difficulty finding anything I could eat. At one point I was only able to stomach half a cup of well-toasted rolled oats chewed very thoroughly per day. But today I am up before sunrise, feeling good in body, able to relax deeply and enjoy moving, and my digestion is healthy.

I experience joy in being able to share with others so that they can also experience better lives in which they have more peace in their hearts and minds, more gentleness for themselves and others, greater naturally-arising compassion, more ease in body, greater range of movement in body and mind, and the many benefits that come from Bliss Techniques.

I’ve been sharing this knowledge online since 2013. And in that time I’ve learned a great deal about what best helps people. Although Bliss Techniques is likely to remain an ongoing work in progress, it is now at a stage where I have confidence that I can provide a introduction to the essentials and a path of study and practice for anyone who is sincere in their interest in learning and practicing these life-changing (and life-saving in many cases) techniques and knowledge.

On this page, you’ll find the most up-to-date “getting started guide” to Bliss Techniques. And you’ll also find how you can keep updated as new developments and refinements come to light that can assist you in living your best life yet.

No matter what your current normal state, I promise you that with persistent and sincere application of what you learn through Bliss Techniques, your life can and will get better and better. There does not seem to be any limit to how good life can be. The limit is only what we are willing to accept and allow. And Bliss Techniques lifts our sights on higher states of being and consciousness so that we can accept and allow better.

Bliss Techniques is a unique combination of the various disciplines and practices I have studied over more than 24 years. By conservative estimates I have practiced these various techniques for over 35,000 hours combined. I mention this not to brag, but to provide some context. I do not claim to be a master. But I serious, sincere, and quite experienced.

Most importantly, the teachings work. People putting this knowledge into practice regularly report benefits. And, if you have experienced benefits from this work, please take a moment to give a brief testimonial in the comments below. (Also, please mention if it is okay for me to include some of your testimonial in the body of this page so that those who are interested can see evidence of the benefits people receive from the work.)

Some of the many influences that have helped to shape Bliss Techniques include BKS Iyengar, Pattabhi Jois, Paramahansa Yogananda, Thomas Hanna, Moshe Feldenkrais, Ida Rolf, Dr. John Sarno, Ken Cohen, Roger Jahnke, Konstantin Buteyko, Patanjali, Ramana Maharishi, Papaji, Dilgo Khyentse Rinpoche, Chogyam Trungpa Rinpoche, Maharishi Mahesh Yogi, and Siva Premananda to name but a few.

But you don’t have to know any of those names or anything about yoga, qi gong, pranayama, or any such thing to benefit from Bliss Techniques. My aim is to make this life-changing knowledge accessible to everyone. You don’t need to know how to pronounce Sanskrit terms or sit in lotus posture to benefit. In fact, when I most needed to benefit from this knowledge, I could barely even sit upright and I could barely focus for more than a second at a time. So you can benefit no matter what your starting point.

And, in fact, if even the basic starting information that follows below seems too much or inaccessible to you, please let me know what challenges you are having and I will do my best to provide an effective starting point for you regardless of what challenges you may be facing. Many people have found that this knowledge has turned their lives around for the better even when they were homeless, in severe pain, fearful, and with many other severe challenges. So it is definitely possible to get started and benefit no matter what your starting point. Just ask if you need help.

First of all, I’ll explain to you what the basic problem is that underlies your difficulties, whatever they may be. And then I’ll provide a basic introduction to how to get started with Bliss Techniques so you can make the most of this program to help yourself feel better and function at a higher level.

From the perspective of this program, I can say that whatever your difficulties are, they are due to your consciousness being stuck at a lower-than-ideal level. Don’t take this personally or wrongly imagine that this means something bad about you. It is just a fact that problems are due to consciousness being stuck at a lower and denser level than is desired.

Whether the problem is fatigue, depression, chronic pain, “bad luck”, or any other type of problem, ultimately, the problem as you perceive it is that you don’t like how you feel. If you liked the way you felt all the time, you wouldn’t have a problem. So the problem is really just that you don’t like how you feel.

Despite everything you’ve tried to feel better, it hasn’t worked adequately well. And that is because everything you’ve tried has been at the same level of consciousness as the bad feeling. So no matter what you do things cannot get better as long as you stay at the same level of consciousness.

That lower level of consciousness manifests physically as muscular tension and disturbed breathing. And that forms a vicious cycle in which the muscular tension and disturbed breathing produce more bad feeling which in turn tends to produce more muscular tension and disturbed breathing.

There are many possible interventions that can turn this vicious cycle into a virtuous cycle. So the techniques that I present are not the only ones that can help. However, in my experience, some techniques work more reliably for more people more of the time than others. And the techniques which work best tend to have some things in common.

First of all, they are relatively gentle and are unlikely to result in greater self-harm. Unfortunately, too often the techniques people learn for helping themselves are too high level for them or are inherently too violent. And as such, often people hurt themselves with the very techniques that are intended to help.

For example, many presently-popular breathing techniques (including Holotropic breathwork, Wim Hof method, and more) are very powerful and for those who can’t handle the intensity, they can be harmful. This does not mean they don’t have appropriate applications, but they are likely inappropriate for many people.

So the most important principle of Bliss Techniques is gentleness. You must agree to be gentle in order to proceed with this program. You owe it to yourself and to everyone who loves you to honor this commitment to gentleness. You must absolutely refuse to hurt yourself. And that means you must listen to your intuition and never do anything that you intuitively know is too much for you in the moment or too violent. That is true even if I give a suggestion. You must always honor your commitment to gentleness and never hurt yourself or others.

Please write that down and make the commitment to yourself right now. Say it out loud. “I commit to gentleness and safety.”

But please don’t make the mistake of thinking that gentleness means you cannot or should not also be courageous or that your results will be less than if you used more aggressive approaches.

For you also must be courageous at the same time you are very gentle. Being gentle means how you approach all actions. You can talk gently or you can talk aggressively. The same action is done, but in two different ways. This is true of all actions. So you can walk, sew, cook, write, sing, and do every other action either gently or aggressively. Gently is the way which gives desirable results.

You can be very gentle as you courageously observe your experience. You can notice your feelings, sensations, and thoughts gently but unflinchingly. This gives you direct knowledge. This is the only true knowledge. This direct knowledge gives you life.

The most essential practice of Bliss Techniques is what is called meditation or samadhi. This meditation is bare observation. It means there is only watching, tasting, experiencing, etc. There is only the acting, not a separate actor and objects of action.

This can be most directly and purely experienced as mindfulness both a formal (typically seated) practice of watching the breath or absorption as well as a similarly mindful awareness during day-to-day activities.

Of course, most people find it quite challenging to practice bare awareness. And for that reason, most of us need more remedial techniques which can support us in achieving our goal of attaining effortless bare awareness.

Which specific techniques will be most helpful depends in part on what specifically is most interfering with resting as bare awareness. It will also depend on the intensity of the interference and the present capacities of the individual. So we need a variety of techniques and knowledge which are categorized according to need.

How to practice formal meditation

First of all, I’ll cover the basic instructions for a formal meditation practice. I highly recommend that you commit to establishing at least one practice session every day. It is very, very important that you will actually enjoy the practice. Because if it is a chore, you will have a hard time sustaining it and even worse, you will be practicing in a way that reinforces resistance and hardness in your life rather than the benefits of meditation.

So the first and most important rule of meditation is that you must be gentle. This means you must be carefully watching for violent habits as they arise and you must release the grip on them. That means you must not allow tensions to take root. You must not entertain thoughts which tell you that you’re doing it wrong or that you cannot do it or that you must do it (or else) or any of the other kinds of violent thoughts we have stored in our minds. These thoughts will naturally arise, and you must not resist them (which is also violence). But neither should you grip them or try to understand them or box them in or label them.

If you cannot practice meditation in this truly gentle way, which is truly pleasant and joyful, then you should not force it. Because any force is only going to cause problems. Meditation must be natural and joyful.

I am not saying that it must be easy. So please don’t misunderstand and think that natural and joyful means that challenges won’t arise. But if you find that you cannot disentangle yourself from the violent thoughts and urges, the tensions and gripping which arise, then you are not adequately prepared. So you should practice preliminaries or remedial practices instead and try allowing meditation again later – perhaps in ten minutes or perhaps later in the day or perhaps the next day. It depends on your goals and your priorities and your abilities. But when approached in this way, meditation will be natural and wholesome. It will heal you and you will experience more joy.

The benefits of daily meditation are too great to do justice to. Among the many benefits, it leads to greater compassion, patience, flexibility, joy, contentment, strength, courage, equanimity, and peace. It also cultivates energy which can be channeled according to what one values. If one values health and longevity, this energy can be channeled to that. If one values community wellness, this energy can be channeled to that. If one values spiritual well being for all sentient beings, this energy can be channeled to that.

So this meditation that I am talking about can make life more beautiful both inwardly and outwardly.

If you are able to practice meditation of this sort without need of any remedial practices, then I recommend that you practice it as much as possible. And I recommend that you practice it both formally (probably seated) for as much as you can each day (which might be 10 minutes or might be 10 hours) as well as during all activities as much as possible. This practice will enhance your life and the lives of those in your world. If you perceive that it is detracting from your life or from the lives of those in your world (more conflicts, more anxiety, more compulsive thinking, more distress, etc.) then it means you are doing it incorrectly and you should get some assistance from someone who can offer some guidance. Because all meditation (when practiced correctly) is natural and joyful and enhances the quality of life and the quality of your relationships.

Importantly, your practice of meditation should generate more compassion for self and others. If your practice of meditation produces pride, arrogance, or otherwise inflationary, you need to generate compassion because without compassion, your experience is incomplete. There is an excellent remedy for that, which is called tonglen and the seven point mind training of Buddhism, and in general I think it is wise for everyone who can practice it to do so because it will correct and balance meditation to cultivate both awareness of the nature of self as well as compassion, which gives a balanced and whole experience. (I will give a brief introduction to tonglen later in this essay.)

For formal meditation practice, I recommend that you do it at the same time every day. For most people early morning is a good time for a variety of reasons. So consider making it one of the first things you do upon rising in the morning. If not then, other times of day are okay as well, but usually it is best not to schedule it for when you are likely to be tired and sleepy. If you cannot do it at the same time every day, then it is okay to do it at different times of day, but if possible the same schedule is better.

Since meditation must be pleasant and gentle, it is enjoyable. Therefore, the duration should not be artificially extended beyond one’s capacity. Though at the same time, it is wise and appropriate to allow yourself to meet challenges with courage and gentleness which will dissolve many challenges even for novices. So find the right balance in which you are neither striving beyond your capacity nor succumbing to habit and fear.

Although you should not artificially extend beyond your capacity, it is certainly acceptable to limit the duration of practice to suit your schedule. You may choose to set a timer or to occasionally glance at a clock (the timer is usually preferable) if you wish to limit the duration to 10 minutes or 30 minutes or 60 minutes, etc. Because as you get familiar with true meditation, you will find that you naturally desire it all the time, and the formal practice can be so blissful that you may prefer to remain in seated meditation rather than moving into activity. So a timer can be helpful to limit the amount of time in formal meditation if one has other activities that are important. For example, parents, students, people with careers, etc. will probably want to limit their formal practice to an hour or two per day because of their active engagement in the world.

Sitting upright or standing are optimal postures for formal meditation. And if sitting, the optimal (for those who can achieve it) is to sit in a stable cross-legged posture on the floor or ground. However, if you are unable to practice formal meditation successfully (gently and pleasantly and naturally) in those postures, you may select a different posture that does work for you such as sitting upright in a chair, sitting upright with back support, reclining, and even lying down. The more the spine is resting against something and the more reclining one is, the greater the likelihood of falling asleep. in other words, these non-optimal postures actually make meditation more challenging. But you can make it work no matter what your circumstances. There was a time when I could only meditate while lying down. You have to start where you are.

During this formal practice, relax the body deeply, but don’t collapse the body. So if you are sitting upright, really be upright and well-aligned. This actually will support you in deeper relaxation. Similarly, if you are standing, use a traditional standing meditation posture such as a basic qi gong standing meditation posture which you can find described well in Ken Cohen’s book The Way of Qigong and given a more thorough coverage in The Way of Energy by Master Lam Kam Chuen. If you are reclining or lying down, I recommend against closing the eyes unless you are quite advanced because you will fall asleep most likely with eyes closed. But you can and should still relax the body deeply while remaining very awake.

Simple bare attention means not grasping. Content appears and disappears in the space of awareness. There is no particular object of focus.

Maintaining that kind of bare attention is quite challenging, especially for novices. So watching the breath is a very good practice. Don’t judge the breath or try to control the breath. Just watch it. When thoughts arise, let them come and go. If you find yourself distracted, again watch the breath.

When you are done with the formal practice, transition mindfully, careful not to fall into unconscious violence such as throwing the body around in space without gentleness and intentionality.

Challenge yourself to see how long you can remain aware of yourself and life with bare attention. You will likely find that you lapse into unconsciousness and mindless activities and reactions fairly quickly and perhaps for quite some time before you notice. When you notice, if it has been one minute or one hour or even longer, don’t judge yourself or waste time on negativities. Be grateful that you again became aware of yourself, and challenge yourself to see how long you can remain as bare awareness. Repeat this until the next formal practice.

What if you are distracted by physical discomfort?

Often, we find it difficult to practice meditation – either formal or informal- because we are quite distracted by physical discomfort. That is, we try to sit, but our knees hurt or our back hurts or our head hurts, so we try lying down, but we still hurt or else we fall asleep. Or daily activities – even basic things like sitting, walking, talking, eating, etc. – are experienced as so uncomfortable that it seems difficult or impossible to rest as bare attention. The attention seems to be pulled to the discomfort.

First of all, that discomfort – whether it is perceived as annoyance or unbearable pain – is actually a product of the mind. It is not separate from the very mind that is the vehicle for meditation. So it is not actually an obstacle. And with the right understanding it can be brought into the meditation and it can be quite a wonderful teacher.

So I recommend that you observe your mind to see the many beliefs and assumptions and fears it is projecting as the discomfort. The more you come into right relationship with the mind, the less discomforts you will perceive.

With that said, there are also other practices we can make use of to help with this. Among them, I recommend that most people start with an introduction to basic principles of Somatics. I have been producing video lessons for years on this subject, and I believe that the quality and clarity has steadily increased over time. Even though I know there is still quite a lot I would like to improve the presentation of the material to make it clearer and more concise, there are now some pretty good introductions found on my YouTube channel. Among them is a Move Into Stillness meeting from May 3, 2022 which apparently I thought was a good one because I titled it as the best introduction to the subject yet. Some people have commented to me they found the April 12 meeting to be the most useful introduction. So those are probably good starting points.

Those who are particularly interested may find Thomas Hanna’s book titled Somatics to be a useful supplement to my videos on the subject.

I know that some of my readers do not understand spoken English well. And so I do intend to provide some written information on this subject as well. I intend to find a way to get important videos transcribed and edited into a format that can be easily read and also translated. Once that is done, I will publish the content online and link to it from here.

Next, I recommend an introduction to Buteyko breathing. This is a style of breath training in which carbon dioxide retention increases. This shifts the nervous system to a more balanced state, is physiologically relaxing, and can quickly stop unconscious habits of overbreathing which result in unnecessary stress and tension.

I have a few videos on the subject of Buteyko breathing, one of which is a Move Into Stillness meeting from June 28, 2022.

You’ll want to practice and get comfortable with the Somatics basics and Buteyko breathing for probably at least a week before you proceed to anything else. And you might want to have a daily practice that looks something like 5-10 minutes of Buteyko breathing followed by meditation (resting as bare awareness) for up to a few minutes if possible.

After at least a week of that kind of practice, if you find that you still are distracted by discomfort, you may want to proceed to practice some pranayama such as ujjayi pranayama, which is a yogic breathing practice. You can learn more about ujjayi pranayama and pranayama more generally in Iyengar’s excellent book Light on Pranayama. However, it is a fairly dense book for a beginner. So I have provided a gentle and simple introduction in some videos, starting with Bliss Techniques – Breathing freedom – Ujjayi Pranayama.

I recommend that you then practice ujjayi pranayama for 5-10 minutes (or less) each day followed by a few minutes of meditation if possible.

Once you’ve practiced ujjayi pranayama every day for a week, if you still are distracted by discomfort, you can proceed with other lessons, including some of the following:

Move into Stillness August 2, 2022 – Uddiyana kriya

Move Into Stillness – Deep Abdominal Reset Technique

Bliss Techniques – Ujjayi Pranayama Part 2

I’m sure there’s a lot of other valuable content on my YouTube channel that could be helpful in this regard, but as of this writing, it is not cataloged. So you can help. If there is some other content I’ve produced or recommended which you have found particularly helpful, please comment below and let me know. And if ever you can provide timestamps for specific helpful content in videos, please do so that people can find the content they are looking for without necessarily having to watch an entire meeting recording.

Also, for those who are wanting more Feldenkrais-style movement explorations, I highly recommend the work of Annie Thoe. You can find her on YouTube. She also produces weekly content for members only who sponsor her work through her Patreon page. I am a member of her Patreon page, and though I rarely find that I make time for viewing her lessons (because I have many other higher priorities in my life such as producing content for you), when I do I learn wonderful and helpful things and experience somatic shifts. So I recommend that you consider that if you are wanting that kind of support because with all I am doing right now, I’m not able to prepare and present that level of high quality, gentle, effective Feldenkrais-style lessons. So Annie is an excellent source for that. (If you do opt to sign up for her Patreon page as a member, please let her know that I referred you. I am sure she’d like to know that.)

What if you find that your mind is too easily distracted or you are too emotionally agitated?

Another common obstacle to realizing the benefits of meditation is a mind that is too easily distracted. That also means emotional agitation. The mind cannot be steady because there is too much emotional agitation and too little clarity and space to allow the mind to calm.

Often if the mind is agitated, there is physical tension. So much of the advice from the previous section is quite useful here.

Additionally, if you find that you are having a particularly difficult time with mental and emotional agitation and the aforementioned recommendations don’t allow you to achieve meditation, you may need a more structured technique that specifically helps you to get a new and more useful perspective. For that purpose, Neuro-linguistic Programming (NLP) can be quite helpful.

NLP is a very broad category of techniques. I’ve given instruction on many different NLP techniques over the years, and you can find them in many of my books.

In the future I intend to develop this section more and provide more detailed and practical suggestions for techniques that can help you in this regard. But for now, I can recommend two books by Van Tharp. Van was the founder of the Van Tharp Institute, which trains traders (people who trade financial investments) by teaching them about themselves. So the two books I am going to recommend are focused ostensibly on helping traders, but they really provide proven, powerful advice for resolving agitated mind and emotions using simple NLP techniques. These techniques have helped thousands of traders to improve their trading, and more importantly, their lives.

Those two books I recommend are Super Traders and Trading Beyond the Matrix.

Byron Katie’s four questions and turnaround process can also be useful in this regard. So if you’re already familiar with that process and you’re competent in using it effectively, that can be helpful. But in my experience, most people don’t actually know how to use her technique, so in general I think Van’s books are better for most people. Plus, Van’s books provide a more well-rounded approach rather than a “one size fits all” technique.

Additionally, my Relax into Health, Wealth, and Happiness video series on YouTube is very supportive in this regard. It consists of guided inquiries that allow you to relax and allow your mind to reorganize itself at a higher level of functioning by removing and releasing false, negative, and limiting beliefs.

More to come…

I intend to further develop this page to provide a basic introduction to the Buddhist seven point mind training that I mentioned above. I also intend to cover that topic in the Bliss Techniques video series in the future after I’ve given adequate coverage to ujjayi pranayama and perhaps some other important topics.

I also intend to include on this page an introduction to self massage. This is a practice which is highly valued in Ayurveda as well as by many Daoists and qi gong practitioners. I find it to be highly valuable, and so I will provide instruction and advice.

I may also provide some basic information about diet and nutrition because this is a subject that many people have confusion about. People often make it more important than it needs to be. People also often make it less important than it needs to be, ignoring signs that they would be wise to heed and respond intelligently to. So I intend to provide a sensible and hopefully simple recommendation for how to approach diet and nutrition to support your optimal experience and to support you in fulfilling your highest purpose in this life. Sometimes people need to rebuild and sometimes people need to reduce or moderate, but often people are trying to do the opposite of what they really need. So I intend to provide some guidelines that can help people to find the right path for them.

If you have other requests or questions, please post them in the comments section below.

How you can help

I have a lot of things I’d like to accomplish to better support the people who are seeking this knowledge. My aim is to help as many people to live their best lives as possible. I know that each of us is here to fulfill a deep desire. That desire is to know inherent goodness as fully and completely as possible.

I know that when we work together with the right knowledge and in the right spirit, miracles occur. We can initiate ripples which reach into all space and time and uplift and enrich lives in ways big and small.

I am just one person. Together we are many and we can do much more that way.

If you have benefited from this knowledge, you may want to support the sharing of this knowledge. And here are some of the ways you can help:

At present I offer meetings, recordings, essays, and more entirely by donation. I don’t turn anyone away due to money. All who are sincere in their desire to discover and live greater truth are welcome.

Your generous financial donations can help support this work. Any amount helps. Give from your heart what is true for you – no less and no more. I gladly accept donations either on a monthly recurring basis through my Patreon page or one-time donations through my PayPal donation page.I have a large amount of recorded information on YouTube, but it is not well organized or cataloged. If, when you are watching a recording (or participating in a meeting live), there is content that you find is particularly valuable, please make a note of the timestamps for that content and get that information to me along with a brief description of the content and why you find it useful.

This can be enormously helpful because then I can get the videos edited and publish shorter, focused video clips on YouTube with better titles and descriptions so that more people can find them and get the knowledge they are looking for to help themselves and their loved ones.If you have specific questions or requests for topics you’d like me to cover, please let me know.Please refer those you know who might benefit from this knowledge to the work. Perhaps this page will be a good starting point for interested people. Or maybe there is a particular video or essay that you think would be helpful to someone you know.If you have a group you’d like me to speak to online, let me know. I am happy to consider speaking to groups on any subject I am qualified to speak about provided that it may offer genuine benefit for those in attendance.I’m sure there’s a lot of help that I am not even thinking of but which could positively impact the ability to reach more people in more meaningful and helpful ways. So if you have any suggestions, please let me know.

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