season types

can you trust me?
November 9th, 2008
On a business trip one year, I traveled to Japan for work. I remember sitting there in my hotel room on the 37th floor in downtown Tokyo. As I peered out the huge window gazing upon the sea of buildings and lights, I could see the hints of sunrise off in the distance.
A thought came to my mind as I sat there: Tokyo is famous for earthquakes. If one were to happen right now, this building could easily crumble to the ground, and I could die.
So, I prayed: “Lord, this is kind of scary.”
His words rang through my spirit, “Can you trust me?”
“Yes Lord, I trust you. I trust you with my life and with my death. I trust you with all that I am and with all that I have.” (John 14:1).
The fear melted away.
Just two days before that hotel experience, I had boarded a plane from Dallas to Tokyo. Thirteen hours in a cramped cabin flying 6 miles above the ground at almost 10 times the speed I drive my car could be terrifying. But again I prayed, “Lord, I trust you with all my heart” (Proverbs 3:5).
Away from my family, more fearful thoughts about their safety filled my mind. Again, a prayer, “Lord, I entrust my family to your care. You are more than able to guard them and keep them safe” (2 Timothy 1:12).
Learning to trust God has been the cornerstone to freedom from panic. Anxiety and fear can easily consume my mind when those fearful thoughts are not dealt with. The cycle of “what if’s” can spin wildly out of control. It’s a cycle most of you know very well.
“Well Russell, you have such strong faith. It’s easy for you to trust God.” Constantly, people write to me with these kinds of comments. But, it’s not as easy as they claim. I still battle fearful thoughts. The cycle of “what if’s” still sneaks its way into my mind. Strong faith does not equal perfect peace. Perfect peace comes from total trust.
One aspect of faith is how you respond to the crumbling world around you, especially when you can’t understand all the reasons why. Can you trust God even when nothing makes sense? Can you trust him with your life? With your death? Can you trust him even when you don’t understand?
When those fearful thoughts come crashing in, I’ve learned to cry out in prayer: “Lord, I don’t really understand why this is happening, but I will trust you. I want to run and scream and panic! But, I will stand still and not give in to the fear. I will trust you.”
I encourage you this week with Proverbs 3:5, my life scripture: “Trust in the Lord with all your heart, and don’t lean on your own understanding.” Trusting God is the foundation of faith. When you can place all of your trust in your Father, especially when nothing makes sense, then his “peace that passes all understanding will fill your hearts and minds in Christ Jesus” (Philippians 4:7).
Prayer: Lord, I want to trust you more. Teach me to trust in the midst of fear. Teach me to rest in the midst of the storms.
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the sabbath principle
November 2nd, 2008
Rest is so important for anyone dealing with anxiety and stress. Our bodies were not created for intense, non-stop activity. Down time is a physical and mental requirement if we are to experience any peace in our life.
Only within the last few decades has mankind been able to travel around the world with such ease and speed. We live in an age of technology that allows us to zip around the world in a matter of hours and minutes. Supersonic jets, e-mail, Federal Express and Internet all provide avenues by which we run with such great intensity.
That’s why I’ve started implementing what I call the “sabbath principle”. I’m not talking about the ceremonial Sabbath as required by Jewish Law. No, what I’m referring to is simply an appointed time of rest–a sabbath time of rest. Whether or not you observe the Biblical Sabbath is completely between you and God.
As for the “sabbath principle”, I’m trying each day to set aside appointed times of rest. Between breakfast and lunch, a 15-minute sabbath. Between lunch and dinner, another 15-minute sabbath. Then, when I get home from a busy day at work, another sabbath.
After working all week and getting all my personal chores done on Saturday, I take a daily sabbath. Sunday is our family day with no chores, no responsibilities, no distractions. We just eat and sleep and occasionally go out and do family things. It is day of rest.
I still get overwhelmed with things at work and miss my appointed times of rest, only the face the consequences of anxiety and stress later. But, I’m learning more and more just how important these sabbaths are.
We are adaptive creatures. God created us that way. When exposed to a hot or cold environment, we adapt. When walking outside into the bright sunlight, our eyes adapt. But, adaptability also has a down side. When faced with a deadline or tense situation, we wind ourselves up pumping more adrenaline in your bodies. This speeds up our thinking, making us more productive and efficient. We meet the demand. But in most cases, we never take time to wind down and recover. Rather, we adapt to this level of intensity. Then, when faced with another project, another deadline, another tense situation, we wind ourselves up again pushing our body and mind to the brink of overload.
We must take time to slow down and rest. We must give our minds and bodies the needed time to recover. If not, we will burn out and overheat just like an engine pushed to its limits. This week, I encourage you to implement the sabbath principle into your life. Set aside some time to rest. Schedule it if you have to. Take time to be still before the Lord and enjoy the peace he has waiting for you.
“May the LORD grant that each of you will find rest…”коли под наем (Ruth 1:9a).
Prayer: Father, help me slow down. Help me rest in you, for you are my life. Give me the wisdom to know when I am pushing myself too hard. I choose this week to rest in you.
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sunsets
October 26th, 2008
I love sunsets. A few days ago while returning home from a business trip, I was again overwhelmed at the beauty of a sunset. As the plane began its descent into the Dallas/Ft. Worth area, the sun had just set below the horizon. The bright, blue sky slowly transformed into a deep orange. The beauty of it brought me to tears as I began to ponder the wonder of God.
Staring through that small, oval window, I thought back to other sunsets I had seen in my life. A few of them, I can remember so vividly. As I recalled each of those memorable sunset experiences, I discovered an incredible similarity: the most beautiful sunsets always followed an intense storm.
One evening, during my senior year at college in Austin, a tornado ripped through the area touching down in various parts of the city. We sat in our living room watching the local news, tracking the storm’s movements across the area. Amazingly, the brunt of the storm passed right over us. We could hear the powerful winds outside ripping through trees.
But, the storm passed quickly, and everyone jumped back into the daily grind of things. I, on the other hand, went outside to survey the damage. Tree limbs were broken. Leaves were scattered. The wrath of the winds became obvious.
As I stepped out into the street trying to track the tail-end of the storm, I gazed upon one of the most beautiful sunsets I had ever seen. I quickly ran in and told my friends, “Come look at this!” They were reluctant at first but eventually agreed. Standing there in the street, we stared in awe at the thick thunderheads that were painted purple and orange. It was beautiful!
Our lives are full of storms. Storms of panic and fear. Storms that destroy and discourage. And just like the storms in Texas, these storms of life blow in quickly, doing lots of damage. Other times, they linger creating havoc and chaos. We question “Why, Lord?” We stomp our feet and cry out to God for comfort. Too often, it seems, our answer is painful silence.
Staring at that sunset just a few days ago from the plane, I sensed the still, small voice of the Lord say, “Russ, storms will come. It’s inevitable. But, where the storms destroy, I can rebuild. I can create the most beautiful sunset from any storm that blows into your life.”
You can make it through the storm with God’s help. Trust in him, and remember that God “causes everything to work together for the good of those who love him and are called according to his purpose for them” (Romans 8:28).
Prayer: Father, while in the storm, it is so hard to see the beauty that can come of it. It just seems too powerful, too overwhelming, too destructive. Give me a glimpse of the sunset you have in mind for this storm. Give me the courage and peace to trust you in this dark hour.
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financial anxiety
October 13th, 2008
When you think of money or finances, is your stomach in knots? Is the upcoming holiday season starting to stress you out? What about the current financial crisis? Are you living paycheck to paycheck? Are you constantly fretting layoffs or “restructuring”?
Finances can be a very anxious experience for many, even those who are well off. Managing money can be very stressful. Many couples that divorce in the US do so because of problems with money. It’s an incredibly serious issue in people’s lives.
Can you find peace in stressful financial situations? Can finances really become a place of peace and rest, or must they always be feared and anxiety-provoking?
When it comes to our financial economy, our country is in serious trouble. Consumer debt is at an all time high. Credit companies have made it so easy to “buy now and pay later”. For one small monthly fee, you can have whatever you want. How many of those “small monthly fees” do you have?
This credit-driven lifestyle has made it too easy to spend more than we make. I recently read a statistic on consumer spending in America. Through most of the 1900’s, people spent on average about 30% less than what they made. That means people were saving money. Today, the average American spends more than they earn. That means nothing is being saved. Nothing is put away for unforeseen circumstances.
I can see why financial anxiety is rampant these days. The loss of a job, an emergency house repair, the car breaks down, again–all can be terribly stressful when it comes finances.
So, is there hope? Can you be free from financial anxiety? I shout a hearty YES. You can be free. But, it may take time and serious discipline. It probably took you years to get where you are now. For many, it’ll take years to dig yourself out of the financial pit. But, here’s the beautiful thing–God is faithful and he cares for you, even your finances.
Today, my wife and I live in financial freedom. And it’s not because we have lots of money. On the contrary, we live very modestly. As a freelance producer, our finances ebb and flow depending on projects. Our financial freedom is a result of solid money management skills and the discipline to live by those skills.
We live on a budget, we no longer use credit cards, we only buy used cars, and at the end of each month, we have money left over. Amazingly, we don’t feel at all constricted by this lifestyle. Quite the opposite. This lifestyle has given us incredible freedom.
“But you don’t know where we are. We’ve maxed out our credit cards? My husband lost his job. These medical bills keep getting higher and higher. We can barely get by.”
Here’s the most important message I learned about finances: it’s not a matter of how much or how little you make; it’s a matter of your heart. Financial freedom starts in your heart. Listen to what Jesus said, “Wherever your treasure is, there your heart and thoughts will also be” (Matthew 6:21).
Where is your treasure? A new car, a big house, a pair of jeans, your 401K? Or, is your treasure in your family, your peace, or God? You see, where you put your money is where your heart is. Your money always follows your heart. So, make sure your heart is right when it comes to finances.
When my wife and I first got married, we were in debt. I was into new cars, new stereo equipment, new things. So when I prayed for financial freedom, I expected God to deposit a big sum of money into my account. What he did, though, was deposit incredible financial wisdom into my heart. You see, financial freedom starts in your heart.
If you’re struggling with finances, I want to encourage you that you can be free from financial anxiety. God desires to help you, first with your heart and then with your finances. I have seen God move in amazing ways when it comes to finances, both in my life and in the lives of those we have counseled. There are great resources to help you in this journey towards financial freedom. Dave Ramsey and Crown Financial are two great resources to get started.
Prayer: Father, I need your help with finances. Financial anxiety is consuming me. I’ve made some bad money decisions in the past, and the financial consequences are overwhelming. First, change my heart. Then, give me a strategy to get my finances under control. Help me start down the road to financial freedom.
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going exercisin’
September 28th, 2008
“Daddy?” asked Caleb. “Can we go exercisin’?”
I like to run after work, and there are times when I get home, throw on some jogging clothes and go for a quick run around the block. Most of the time Caleb would ask, “Daddy, are you going exercisin’?” I’d respond, “Yes.”
A few years ago, Caleb wanted to go running. He donned his jogging shorts, a Barney tee shirt and his running shoes. “Let’s go, Daddy!” He was ready to run around the block.
At four years old, his style of running was “unperfected”. He was weaving and stumbling occasionally. But, he was exercising.
As we ran, I’d let him take the lead, and I followed closely behind. When he ran, he would often turn his head to see where I was. In doing so, he would stray off the sidewalk onto someone’s yard, nearly missing a mailbox or a parked car.
As we stopped during one of our frequent breaks, I told Caleb that he should always look forward when he was running. I explained that looking back would cause him to slow down and stray off course.
So, we did a running drill. I told to look at a lamppost off in the distance. “Now, focus on that lamppost. It’s your goal. Don’t look back to see how I’m doing. Just focus on the lamppost.” He agreed, “Okay Daddy.”
With his elbows swinging and his little legs chugging along, he ran straight for the lamppost. Even when I talked to him as he ran, he wouldn’t turn back and look. He ran straight for the lamppost, and a tad bit faster, I might add.
The lesson Caleb learned yesterday is a lesson for us as well. When running this race called life, we should not look back. Whether it’s a haunting past or a chance to eye the competition, looking back can be dangerous. In focusing on our past, we lose sight of the Goal. Looking back slows us down and can stray us dangerously off course. Rather, we should keep our eyes on the lamppost.
“Let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us. Let us fix our eyes on Jesus, the author and perfecter of our faith, who for the joy set before him endured the cross, scorning its shame, and sat down at the right hand of the throne of God. Consider him who endured such opposition from sinful men, so that you will not grow weary and lose heart” (Hebrews 12:1b-3).
Prayer: Lord, help me keep me eyes on the goal. Guard my heart from distractions and the anything that would throw me off course.
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confessions of an adrenaline junkie
September 21st, 2008
Adrenaline. I love the stuff. I feed off of it. Thriving. Striving. I drive myself hard. I press on despite the stress, the damage, the unhealthy effects on my mind and body. I’ll be the first to admit it: I’m an adrenaline junkie.
Deadlines approaching. Projects promised. Relatives call with last-minute plans to visit. Things need to get done. Someone has got to take control, and I will do it! Those excessive demands can be met. I’ve got to push myself. With the adrenal glands in overdrive, the decisions are quick, accurate, split-second precise. Ah, yes! Progress.
Slow down? You’ve got to be kidding. I don’t have time. I’ve got things to do, people to see. Resting is for wimps.
Years ago, we spent Christmas in a small, dairy community located high atop the Swiss Alps. It was terribly small–no cars, no trains, no buses. The hotel room had no phone, no television, no computer access. The sun rose at 8:30 am and set at 4:30 pm. Needless to say, things were moving way too slow for me.
As an adrenaline junkie, this turtle’s pace was torment. I was so bored–pacing-the-room bored. I had to be doing something, anything. “Please, give me a project, a task, something to do!” my mind would scream.
Does any of this sound familiar? Are you an adrenaline junkie? Do you thrive on progress, achievement and accomplishment? Are you easily frustrated when something or someone impedes your progress? Take this simple test: sit down and do nothing. No reading, no praying, no sleeping, no television, no computer. Nothing. How long can you do that? You may be surprised at the results.
Adrenaline can be good, even life-saving. This God-given hormone helps us in threatening situations, giving us a quick, accurate response when faced with an emergency. But, the prolonged and improper use of this natural “fight or flight” intensity can be dangerous, creating terrible anxiety and panic attacks.
When it comes to adrenaline-induced energy, is it really worth it? Are you willing to sacrifice your physical and mental health for sake of a project, a deadline, a pat on the back? Is it really worth it?
Each day, I’m learning to rest a little more. Even during my holiday vacation in Switzerland, I was able slow down, sleep in and rest. Balance is becoming more and more important in my daily routine. And with that balance comes peace–peace that passes all understanding.
I want to encourage you with one scripture, a command from the Lord: “Be still and know that I am God” (Psalms 46:10a).
Prayer: Father, help me to slow down and rest in you. Reveal to me any fast-paced area of my life that is beyond healthy. Show me how to slow down. Show me how I can rest in your promises.
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rights
September 14th, 2008
Last night, I listened to a lady talk about what it was like to raise her children. She had four kids, all less than two years apart. “This was not an easy task,” she reminded me.
At times, she became so frustrated with her husband, because he wouldn’t help her at all. He wouldn’t even change a diaper. “How did you deal with it?” I asked.
She told me her prayer: “Lord, I need your help. Please give me strength, because I can’t do this on my own. I am so mad at my husband. Please help me.”
During her prayer time, she felt like God was saying to her, “Daughter, give me all your rights–the right to be angry, the right to get mad, the right to scream at your husband. I want all of your rights.”
She explained how difficult it was, but God was asking her to relinquish her rights. I asked her what happened. “God gave me the strength I needed, and I was happy.” She even concluded with this powerful statement, “I would rather have God’s strength and peace than the help of my husband any day.”
This issue with rights is a very sensitive subject, but it can be an open door for crippling anxiety and fear. Some people hold on to rights so tightly, that it can destroy the mind and the soul.
Are you angry with someone? Did they wrong you? Can you forgive them? “Well, I have the right to be angry. They really hurt me.” Jesus says this: “If you do not forgive others their offenses, neither will your Father forgive yours” (Matthew 6:15). You have to relinquish your right to be angry.
Have you been a victim of some traumatic event in your life? These things can be terrible, I know. But if you hold on to your “victim rights” and not accept God’s grace for restoration and healing, then the Bible says a “root of bitterness” will spring up in your life causing trouble and defiling many (Hebrews 12:15).
I’ve learned first hand that the longer you hold onto your rights, the longer your rights will hold on to you, bringing fear and tormenting anxiety.
Just as this lady experienced peace, freedom and God’s strength by relinquishing her rights, so have I found peace and rest in that same giving up of my rights. Once you’ve given up your rights to God, then he will give you the strength to rise above those problems and issues in your life that may be hindering you.
Jesus sums this up with the following words: “For whoever desires to save his life will lose it, but whoever loses his life for My sake will save it” (Luke 9:24).
Prayer: Father, I give you my rights–my right to be angry, my right to be bitter, my right to be right, my right to hold back forgiveness. I put all of my hope, my trust and my rights into your hands.
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sleds and slopes
September 7th, 2008
A few years ago, my family and I had the wonderful opportunity of spending Christmas in the Swiss Alps. What a blessing it was for us to have this special holiday vacation! Not to mention, the snow was a welcome sight for this Texas family.
In fact, the snow provided for most of our entertainment and recreation. Although we did not do any skiing, we did have lots of snowball fights, made lots of snow angels and, best of all, did lots of sledding.
The trail from Murren to Gimmelwald wasn’t too steep, but the sharp turns–lined with bed cushions–made for an exciting run. The half-hour ride was quickly followed by a gondola ride back to Murren for another run.
Being new to sledding, our son, Caleb, was quite cautious when we first climbed aboard the tiny sled. “Daddy?” Caleb asked curiously, “Will we go fast?” As I wrapped my arms around him tightly, I responded, “I hope so!”
As we started down the hill with nothing more than our feet to steer, Caleb grabbed tightly to my arm. I could sense some fear in his grip. I pulled him closer to me, and away we went.
Slipping, sliding, slushing. A close one here, a near miss there. Yes,even an occasional wipe out. Soon, Caleb was filled with sheer excitement. “Again Daddy! Again!” The fear was gone. Only excitement and expectation filled his mind.
When it comes to crippling fear and anxiety, we can either avoid the sleds and slopes of life, or we can grab onto our Father and enjoy the ride. There is one thing that turned my son’s fear into joy–trust. He trusted me. He held on for dear life, but he knew I would not let him get hurt. His trust in me gave him the opportunity to enjoy the ride instead of fear it.
“Trust in the Lord with all your heart, and don’t lean on your own understanding” (Proverb 3:5).
This is my life scripture. With it, I grab hold of my Father’s arm and enjoy the ride. Yes, I’ve been down this trail alone many times, and it was terrifying. But, with my Father’s arms wrapped tightly around me, I have learned to trust him through the turns, the near misses and the occasional wipe out. My fear has turned into excitement and expectation.
Prayer: Father, you know the sharp turns, up and downs that lie ahead. Wrap your arms of love around me tightly and hold me close. I trust you to take care of me.
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eternal panic
August 31st, 2008
As a kid, I would lie in bed at nights pondering things like death and eternity, and it would terrify me into total panic. My mind could not comprehend eternity, and I guess it just “blew a fuse” when I started thinking about it.
There were times that death didn’t scare me so much–it was what came after death that really scared me. I learned that death is not so much the end of life–rather, the beginning of eternity. And according to the Bible, there are ultimately two places where you will reside: heaven or hell.
Of course, heaven sounded wonderful: peace, joy, no pain, no suffering, no tears. I saw heaven as eternity in the presence God, in the presence of Peace. But, hell scared me. In fact, it would create total panic and fear in me. “Was I going to hell? Was I beyond forgiveness? Maybe God won’t forgive me.” Thoughts flooded my mind as the fear grew.
Even when I began to study hell, I was amazed at what I learned. I had pictured it as a place where the devil would rule and reign over all the evil people. I saw hell the way painters and artists saw it–a place of red and orange fire where the devil is tormenting everyone.
The Bible showed me a different picture of hell–a place of total darkness (Matthew 22:13). There is no light, no way to see anything. And yes, there will be fire–a lake of fire according to Revelation 20:15, but you just won’t see anything within the thickness of the dark. Also, the devil won’t be the ruler in hell as most people imagine. He will be tormented day and night (Revelation 20:10).
But the scariest thing about hell was this: it will be a place of total fear for all eternity. It will be an eternal panic attack. This is terrifying! The Bible says “perfect love cast out all fear” (1 John 4:18). In hell, you will be separated from God, separated from the perfect Love that casts out all fear. The result is total fear in total darkness for all eternity.
You may say, “But God is a God of love and he doesn’t want anyone to go to hell.” YES! You are right. God does not want anyone to spend eternity in hell. He wants us to have peace and life and joy with him in heaven. That’s why he sent his son Jesus to die for you–to give you eternal life, not eternal death. Salvation is a free gift to all who will receive it. It can’t be earned. It is not something you are born with. It is a choice. It is your choice.
After reading the Bible and committing my life to Christ, I became confident that I will spend eternity in heaven. I look forward to an eternal life with my Father, living in peace, with no fear, no panic, no pain. I share this message for one reason: to give you hope that in Christ, you can know you are going to heaven. With the seal of the Holy Spirit on your soul, you can be guaranteed salvation from hell according to the Bible (2 Corinthians 1:22).
If you don’t know for sure you are going to heaven, then you can pray a prayer like this: “Dear Lord, please forgive me of my sins and cleanse me from all unrighteousness (1 John 1:9). I know that I have done some wrong things in my life. Today, I choose to turn away from those things, and turn my life towards you. I confess that I am sinner, and I need Jesus to save me. Please fill me with your Holy Spirit that I may experience peace and confidence–confidence that I am going to heaven. I place all of my trust in you, Lord. Save me from my sins, save from myself, save me from hell. Lord, I ask these things in Jesus name! Amen.”
If you prayed that prayer, please let me know. I’d love to hear from you. If you have any questions about heaven or hell, please feel free to ask. I would love to share what I have learned and what the Bible says about our eternal destination. I really do care about you, and I share this message out of my love for you. It is my desire that you may experience eternal life in heaven. Hallelujah!
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hopes and dreams
August 24th, 2008
When it comes to hopes and dreams, I love the story of Joseph. He had 10 older brothers and one younger brother. His older brothers were jealous of Joseph, because he was dad’s favorite son.
One night, Joseph had a dream where he saw 11 stacks of wheat bowing down to his stack. And, in a second dream, he saw the sun, moon and 11 stars bowing down to him as well. As Joseph shared his dreams with his brothers, they became even more jealous. “Are we going to serve you little brother?”
Joseph’s dad sent him out one day to check on his brothers. As he approached them, his jealous brothers decided to kill him. But when he arrived, they bound him and threw him into a pit. The next day, the oldest brother talked them out of killing him, and instead, they sold Joseph to some passing traders for 30 pieces of silver.
Joseph spent the next 20 years in prison. Shackled and bound with chains, Joseph served as a slave. Why? Because he shared his dreams.
How many of you have hopes and dreams–things you want to accomplish in your life? Do you feel like you’ve been thrown into a pit of discouragement and despair, only then to be dragged off to a prison of fear where you are bound and shackled–completely limited in the things you can do?
While Joseph was in prison, things began to happen. He found favor with his captors. God was working in Joseph’s life, and through the years, he was elevated in position and authority. Finally, after 20 years in prison, he became second in command over all of Egypt.
Due to a massive famine in the land, predicted by Joseph, his brothers came to Egypt seeking food. But, they didn’t recognize their younger brother. They bowed down to him pleading for food to eat. Joseph’s dream had come to pass.
“[God] called down famine on the land and destroyed all their supplies of food; and he sent a man before them–Joseph, sold as a slave. They bruised his feet with shackles, his neck was put in irons, till what he foretold came to pass, till the word of the LORD proved him true” (Psalms 105:16-19).
Joseph had lots of things to be angry about. He could have fallen deep into despair and depression, because it seemed that his hopes and dreams had been thwarted. Yet, he remained faithful to God, serving him and trusting him, even though he didn’t know why he was in prison and suffering at the hands of the Egyptians. Yet, when his brothers came to him, Joseph said, “What you meant for evil, God has used it for good, to save your lives” (Genesis 50:20).
I don’t know why we go through the fear and anxiety we do. There are probably lots of different reasons why. But, I know that it’s not what we are meant to experience. Yet, God can use it for our good. He can bring those hopes and dreams to life in ways that we may not understand or even agree with. God works in mysterious ways.
I have done so much with my life in the past few years because of the peace God has given me. For the first time in my life, my hopes and dreams are becoming reality. And in your life, I know that God can do that same. I am sure of it.
Prayer: ландшафтFather, help us to rekindle those hopes and dreams you have birthed in our heart. Give us the strength we need to walk out those dreams. Guide us with your presence through your Holy Spirit.