Close your eyes and ask- who in your life needs to experience the benefits of meditation the most?⠀ .⠀ This person you thought of is probably the person you think is stressed, overwhelmed, lost, struggling with pain, addiction, illness, or not being true to themselves.⠀ .⠀ It might even be you.⠀ .⠀ Yet, most likely, that person is not meditating.⠀ .⠀ I’m not here to shout from the rooftops that meditation heals everything… but let me tell you, it can heal A LOT.⠀ .⠀ Here's what I think: As human beings we are innately programmed to need the pause, the stillness, the period of reflection.⠀ .⠀ But, once we pop out onto this planet we are taught that all of that is weak, that strong people don't stop, that meditation is for hippies, that we won't benefit from it.⠀ .⠀ I call BULLSHIT.⠀ .⠀ I think the people who avoid the meditation are the people who need it the most.⠀ .⠀ And I know from my personal meditation journey that it DOES work... if you let it, if you show up, if you TRY.⠀ .⠀ I want to you to know the feelings of fear are okay.⠀ .⠀ I can’t promise the fear will disappear or that you will run out of excuses on why you haven’t tried it yet, but what I can do for you is create a safe and supportive place to experience the benefits of meditation despite any preconceived notions or expectations.⠀ .⠀ I’m holding space you. I want so badly to support you and show you that on the other side of fear, judgment, and criticism is deep, soul shifting healing.⠀ .⠀ And my promise to you is- you will come out of this 30-day experience changed (in the best way).⠀ .⠀ The cart is closing TONIGHT at midnight. Join the Healing Activation Portal. Link in bio!
This is is so true. This is a tough cycle to break. What got me through the addiction and abuse cycles of my parents served me well and helped mold me into the strong person that I am today. I hustled and struggled but I made it through. The same practices that helped me survive would no longer serve me in my current life. I was fueled by my anger and fear. Reactive because that is all I knew. So many people hold on to the ways that got them through their trauma. It’s familiar, it served them well. They survived. But once we make it through we have to stop being the victim that’s running away and fighting, we have to celebrate that victory and then move forward knowing how to walk in our strength with compassion, grace and love because we know what the other side looks like. Thank you @troubleman31 for reposting this so I see it. It was a blessing and a great thing to meditate on. #meditatedontmedicate#mentalhealth#mentalhealthawareness#pocmentalhealthawareness#latina#latinos#latinx#lgbtq🌈 #thealchemybeenutrition#wholistichealth#holistichealing
THIS!!!! ❤ The more i learn, the more I'm so amazed at the power of our mind and the intelligence of our bodies. I'm currently moving out of what has been a very challenging time in my health. . . 🌟 For over 5 years I've been studying nutrition, experimenting with food & evolving my lifestyle into one that truly honours my body and soul. So to feel so exhausted, having constant digestive problems, body aches and lacking so much energy and vitality has been incredibly frustrating. Yet it feels now like I'm coming out of the other side. 👐💪 . . 🌟 Years of hard work and commitment to my number one value, my health, feels like it's paying off. But the biggest shift I've had is changing deeply the thoughts I think... My worrying mind, my conditioned mind, my I'm not there yet mind, I should be doing this mind, my I am not good enough mind. Changing into.... Everything is ok mind, I'm exactly where I'm meant to be mind, I'm so blessed mind, no expectations mind, going with the flow mind and I love who I am mind. . . The world would be a very different place if we truly understood the power of our thoughts, and when we begin to rewire our brain, we can truly unearth our true power and consciousness. THIS SHIT NEEDS TO BE TAUGHT IN SCHOOL! Fortunately there's many many incredible people in this world doing the work, shifting their consciousness and living more from their hearts, listening to their intuition and being guided by the universe. For those doing the work, you're creating so much change in the world already! We are living in an exciting time! 💛
🌲🦌🌲 “For you will go out with JOY, And be led forth with PEACE; the mountains and the hills will break into shouts of joy before you, And all the trees of the field will CLAP THEIR HANDS.” 🌲🌲🌲Isaiah 55:12
HEY, THERE IS GOING TO BE SOME CHANGES AROUND HERE…🦋 . I’ve been pretty quiet about my personal mental health journey, coaching work and the services I offer. This will be changing ☺️. . I’ll share more of my story soon but for now it’s fair to say it’s been long, with decades of problematic messaging but I’ve also spent the last 4 years educating myself, studying and embodying different approaches, breaking free of outdated belief systems and changing my overall relationship to the dogma and labels where I now know and 100% BELIEVE that, . I’M THE FURTHEST THING FROM BROKEN AND DESPITE VERY CHALLENGING PERIODS AND CIRCUMSTANCES IN PEOPLE’S LIVES, NO ONE IS! . Helping people to embody this truth and unchain from a diagnosis is one of the things I know I am meant to do on this earth. . So while I’m extremely passionate about normalising our human pain and suffering, I’ll also be sharing about some other topics that are little less spoken about in the mental health space. Things like: . 💥 HOW THE CURRENT MEDICAL MODEL OF PRESCRIBING TO TREAT SYMPTOMS OF DEPRESSION AND ANXIETY IS FAILING MISERABLY. . 💥 MENTAL ILLNESS IN NOT A DISEASE BUT A SYMPTOM. . 💥 THERE IS ANOTHER WAY TO HEALING BEYOND THE REALM OF PHARMACEUTICALS. . Not enough services exist to help people heal mental health symptoms by addressing the body, mind and soul nor for people who desperately want to come off psychiatric drugs! So, I’ll soon be sharing more about my services. Details to come. Stay tuned. x
I am inspired every single time I see transformation posts and in the spirit of #transformationtuesday here is mine🙃 I always saw myself climbing mountains 🏔 running 🏃🏼♀️ through woods, kayaking, swimming 🏊♀️ ...I was born with an adventurers spirit. Rather than feeding my vision of health and setting intentions, I mistreated my body and spirit for too many years to count. Neglecting my vessel for reasons that are really just dressed up excuses. Once you decide to get selfish with your time ⏰ & decide to expend your energy on taking care of YOU, you have so much to gain 💪🏼. I am grateful 🙏🏼for everything that has helped me on this journey. Years have gone by between these two photos. The hardest part looking at them like this is realizing that there are days that I still feel like I did those years and pounds ago😢This keeps me going. I did not embrace & love 😍my body as I should have. I wish I was kinder to her. Gotta get good with you! Surround yourself with the kind of Tribe that pushes you to get your life. Holds you up when you are wobbly. Keeps you honest when you are not living your truth. Loves you. Unconditionally. #itsyourstorytotell#makeitagoodone#spartanrace#strongbyzumbacoach#hikenh#cfaf#whitemountaincrossfit#planetfitness#bikramyoga#zumbainstructor#cbd#triathlon#runnergirl#gotr#meditatedontmedicate#paleo#epsomsaltbath#acefamily#hustleforthatmuscle
Pause...💫 . The space between breaths. The freedom between thoughts. The place where life becomes alive. The place where peace exists. . How often do you gift yourself a moment to pause? We often rush from one thing to the next. Over scheduling, over doing, over thinking, missing all that the present moment has to offer. The sound of the ocean, the whisper of the wind, laughter of a child, the color of someone’s eye, the flavors of your food, the beauty of a flower, the face in a tree, the breeze on your skin, the shape of the clouds, your connection to mother earth, all the beauty that surrounds you, that quiet voice of your body, intuition and God communicating with you. . Sometimes the most important things in our day are the moments when we pause. The space between the breaths and the space between the thoughts. . I invite you to pause. Pause... take a deep breath. Pause to arrive. Pause to settle. Pause to become calm. Pause to relax. Pause to let go of cares and worries. Pause to come into the moment. . Practice: Take a slow deep breath in and pause for a second. Exhale slowly relaxing your body and pause for a second. Repeat until you’re relaxed and present noticing all that there is around you. . Come into the present moment... breath by breath by breath. Join me this week on your mat ‘Pausing to become Present’: Tuesday, Restorative + meditation 6:45-7:45pm @imagineyogastudio Wednesday, 12-1pm + 6:30-7:30pm Vinyasa . Om shanti shanti shanti Om ✌🏽 ✌🏽 ✌🏽 . . #pause#bepresent#mindfulpractice#omshanti
“The Lord is good, a stronghold in the day of distress; he cares for those who take refuge in him.” Nahum 1:7 KJV . I still keep doing it my way, but when I don’t know what to do or say, I become still and wait for instructions. Once I hear it, I make my move. How do I know the voice I hear is not my own? How do I know it ain’t Satans words? Well one, God cannot be tempted with evil, nor does he tempt us. James 1:13 The voice is of holy nature because anything else would be a pull towards sinful desire right? And two, the voice will tell me what I don’t want to hear, say or do because it be something outside my comfort zone but deep down you know it leads to the next step or chapter in your life. A whisper that will bring you closer to your goal, a holy one I hope. So practice being still. Listen. However, you may not hear it right now or in the time you spend with God. Maybe he will speak to you through your favorite tv show, your child or love one, a book. He seems to find me more there, inside a good book(or audiobook). He knows you and your heart. He will find and speak to you anywhere or through anyone or thing. Practice being still when anything, big or small, is disrupting your peace. Practice opening your mind and heart to the Devine energy that forgives and welcomes us EVERY SINGLE TIME we turn our backs on it. My God, you are so good🙏🏽💕🙌🏽 #trusttheprocess#momlife#loveyourself#meditatedontmedicate#mindfullness#staypeaceful#vibratehigher#godsarmy#riseup#amen
The face of a Puerto Rican momma who don’t play 😆 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The face of a women who knows what she wants 🦁 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The face of a friend who isn’t afraid to push you across that line🙌🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Or just #restingbitchface 🤷🏻♀️😬
I go down to the shore in the morning and depending on the hour the waves are rolling in or moving out, and I say, oh, I am so miserable, What shall-- what should I do? And the sea says In its lovely voice: Excuse me, I have work to do. -- Mary Oliver #oceanwisdom#dancingshiva#poseoftheweek
The universe is asking “show me your NEW vibration” and says “I will show you miracles” Growth comes from having struggles, doing new things, showing up for yourself, being present, letting go of what you think you can control and letting the universe (or whatever you believe in) take over. Just a few months ago I was in the middle of a breakthrough. Letting go of old self doubts, shedding layers, feeling all the feels. 🥺 it may have felt low, but it was a turning point. Basically the world saying, SHINE BABY SHINE🌟 and I’ll bring you what you need!!! It’s a daily choice, to wake up ready to take on the world, show up fully, and let go of those serious moments. As I’m typing this the kids are fighting yet again and I’m trying not to be so serious, but they are learning new territory with each other. 😫 just like we are with them! It’s hard, but we all learn from every moment. But I’m happy, I’m me, I’m not perfect, I’m a work in progress. A couple things that have been helpful for me to grow: 🌱stop saying I’m Sorry 🌱remembering that when something or someone makes me feel uncomfortable, it’s not ME, it’s them portraying their feelings upon me. I have the choice to say “thank you” and know I am the only one in control of my thoughts 🌱being playful 🌱lots and lots and lots of personal development books 🤓 ask me if you need suggestions 🌱working out daily-this is part of my daily routine 🌱connecting with my family and friends and tribe. In ways that they understand I either need help or space or just a shoulder to lean on 🌱forgiveness. Do you struggle ? Are you feeling stuck? Have you felt all the feels and not sure where to go now? Are you ready for that high vibe life?💫 I’m just a message away🌺 and hope to help you grow and find your true self too😘
To those of you joining the #decembermeditationchallenge: TODAY IS THE DAY WE BEGIN!🎢 Is there anyone who this will be their FIRST TIME experimenting with #meditation? ✋ One reason we wanted to do a whole month is so that we all would have the opportunity to create a new habit. 🌟 As we meditate for our first time today, peek into that other world that reveals itself. Now, imagine how familiar and navigateable that space will be by January! 💫 ⚡TODAY'S CHALLENGE: *Decide on a time of day you think will be most beneficial for you to meditate. *Find 15 minutes of alone time. (Set timer on phone.) *Sit quietly in crossed legged position, with a pillow corner under the tailbone. *Use a cloak over your head to help create a small space, if needed. For 15 minutes: *Attempt to find a comfortable sitting position, which you will return to in future meditations. *Focus on the breath: As slowly as possible, fill and empty the lungs. When you get lost or impatient, return to the breath. *During the meditation, state your intention aloud or to yourself: Why are you doing this meditation challenge?⚡ ~~~~ When the 15 minutes is up, congrats! You did it. Share your experience with us (through here or your own page.) Did you get emotional? Did you struggle to sit still? This is just a warm-up; An intro to meditation on your own. Tomorrow we will go deeper and try other techniques. 🌬👌 [[[Amazing art by @raminnazer, which we will be sharing lots of this month!🎆]]] ________ #meditationchallenge#sittingstill#quiet#silentteacher#theteacherwithin#listening#commitment#selflove#disciplineisfreedom#findsleep#getmessages#loveyourlife#wiredandstoned#meditatedontmedicate
Acupuncture + Mindfulness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ One of our all-time favorite Guided Meditation Podcast's is Mindful Awareness @hammer_museum , through UCLA's Mindful Awareness Research Center (MARC). We've been using it for the last couple years and still find it suuuper helpful in our day to day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Time Magazine's latest issue on Mindfulness includes UCLA's podcast as one of the very best Tech-y ways to adopt mindfulness. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Feeling stressed or overwhelmed? Give it a try and let us know what you think! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ “Human happiness + human satisfaction must ultimately come from within oneself.” -Dalai Lama
#decembermeditationchallenge 😌 [Art by @cosmiccollage] Tomorrow begins our month-long opportunity to commit to ourselves in an amazing way. As we embark on this 31 day span of self-love in action, we are looking at why we have decided to do this challenge. ~ We feel strongly that meditation is beneficial for all. However-- Even knowing that, we struggle with the discipline of showing up to sit down daily. By doing this challenge, we are holding ourselves accountable, while giving our community an opportunity to unite through commitment together. ~ ⚡If you are joining us in the challenge, tomorrow begins our sit. We want you to ask yourself: Why are you doing this challenge? What is your intention behind committing to 31 days if meditation?⚡ ~ If your opportune time to meditate is in the morning, then plan on 15 minutes (set your phone timer) of quiet sitting with no stimulus. Ponder on your intention; What do you seek from this month of meditation? 🙏 We'll talk more tomorrow. 😚 >>TURN ON post notifications if you want to be sure to see all our posts, where we will offer guidance, tips, and accountability. Tag us, and use #decembermeditationchallenge for accountability and witnesses. ♡ ***Comment below if you want to commit to unite with us (digitally) in meditation.*** ________ #meditation#commitment#unity#wiredandstonedtribe#selflove#selfcare#meditatedontmedicate#disciplineisfreedom#wiredandstoned#cosmiccollage
Normally, the first thing I do in the morning is scroll through Facebook, Instagram, etc as I'm waking up. I wait until the very least minute to leave the comfort of my warm bed and start my day. I continue the rest of my day in procrastination, never really focusing on any one thing, always waiting for the next step in the day; lunch, going home, dinner, etc. This has become my routine. It's time for it to stop. This morning I woke up, got out of bed, lit my candles, saged, and prayed over my day. I gave thanks and meditated for about 5 minutes before pulling a single card and then meditated on that card for a few minutes before closing my space and getting ready for work. I actually got to work on time y'all! 😳 No fussing with the kids, no rushing to get ready, no speeding to get to the office, everything went smoothly 🙌🙌 For the month of December, I invite all of you to join me in a morning meditation challenge. It literally takes less than 10 minutes! You don't have to go all out with the candles and cards, though I do recommend you sage because it's just overall good for your energy and health. Document your journey with #morningmeditationchallenge and tag @invertedlotus 😊 Let's get #mindful together!
When you finally take a selfie with a half decent smile instead of the standard stank look 😂😚👌🙌💜🔥 I think being so full of gratitude really helps! After an overwhelming week a few days grounding has helped my soul immensely and I feel like a new, recharged version of me! Over the last week, this mercury retrograde got me thinking about my life, my goals, my plans and every mother fucker in and out of my life. Am I on the right track? Am I doing a good job raising Benjamin? Am I being mindful when I spend time with him? Am I studying enough? Am I researching my goals properly? Am I true to the people in my life? Are they worthy of being in my life? Do I need to reach out and speak to the people out of my life? Are they worthy of re-entering my life? Am I mixing my responsibilities and fun times evenly? Am I getting enough me time? Am I getting enough sleep? Am I sleeping too much? The list has been endless!! But I have persevered though each item and I have my answers. I have changed some paths, I have relinquished some control, I have balanced my responsibilities, I have focused on me time, study time and planning for my goals. I have yet to speak with those in and out of my life but I know what needs to be said and most importantly I have found my joy for life again. I am grateful for those that have helped guide me without knowing it. I am grateful for my family for always coming through when it matters. I am grateful for the wonderful friends I have and for the future friends I am making. I am grateful Benjamin has so many people in his life who care for him and who find joy in spending time with him. I am grateful I decided to re-write this text as it much more meaningful now. #gratefulliving#gratitude#gratefullife#selfie#nostankfacehere#hotmomma#mumlife#gratefulforbreastfeeding#gotboobs#finally#mercuryretrograde#mooncycle#gotmelike#thinkingaboutlife#thebigquestions#mindful#lovelightstrength#lovelife#livelife
Ahhh this picture is big my peeps. So many meanings behind this. The guy who put this here is a fucking genius and I’ll share why. Lately I have seen and believe “spirituality” will be a very present topic in conversations in the near future. What I’m afraid of is what the world will make of it. I humbly can say I became spiritual 3 years ago and I firmly believe this truly is our “salvation”. But what is “to be spiritual”? In simple terms “to be spiritual” is to be present or the realization of one-self. And what is to be present? “Salvation”. In today’s noisy world to be present is one of the most difficult things to do but definitely the most rewarding in my experience. And i repeat; extremely difficult but extremely rewarding. The part of the brain that’s conscious and creates thoughts is connected to the part that creates and stabilizes emotions, which is also connected to the unconscious mind: the ego. Every day, the average person creates around 80,000 thoughts of which 90-95% are unconscious. This is because the unconscious mind is about x1000 more powerful than the conscious mind. With this information one can conclude that the average person is ruled by their ego mind and is rarely fully present (conscious). What is the ego? Oh oh, I might hurt some feelings but let this be practice of how the ego works. I want to go into some detail because I think people underestimate what the ego is and the harm it’s causing. Since the day you were fully “conscious” of yourself you have been fed a colossal amount of shit from govern-mental institutions, TV, doctrines, schools, and even your parents of what the world is and what you’re told you should be. There’s consequences if you don’t do what you’re told, or break the “status quo”. “People are going to talk about you”; scary, right? Your ego survives through emotions of short external/internal stimulants like; food, sex, social media, alcohol, drugs, drama,
Do you meditate? Take time for your mental clarity? I’ve been finding myself being a little scatterbrained and can’t wind down before bed😴 so last night my girl @cristal.currier sent me a chakra clearing meditation and I literally FELT it working instantly. I gave into the silence, breathed out the negative 😤 opened up my heart and rooted myself in just 12 minutes 🌈 Taking care of yourself doesn’t always mean a day at the spa, it could simply be a meditation or a bath, or a few minutes in silence to clear yourself🦄 #meditatedontmedicate
Here’s a concept: don’t do the things that give you anxiety. Slow down, breathe. Help others. Cut out the toxic people, drinks, food -we absorb the energy of everything we consume and that includes the pain animals experience- and notice how much better you’ll feel. Trust me. 🌻 #meditatedontmedicate#consumeconsciously#eatwell#feelwell#fuckanxiety
just breathe... 🎶 into your belly before hitting the hay tonight. 🛏 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Place one hand on your belly and the other hand on your chest. Feel your belly expand as you inhale deeply, and then contract to its original position as you exhale slowly. The hand on your chest will remain rather still. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ This breathing exercise is called diaphragmatic breathing (deep breathing), which allows for both the upper and lower lungs to fill with oxygen. Unlike shallow chest breathing, where minimal oxygen is drawn to the lungs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Shallow chest breathing can cause shortness of breath and anxiety. Once you become more familiar with the rhythm of your breath, diaphragmatic breathing will become second nature.
Guilty as charged ✋🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Inevitably at some point you⠀⠀⠀⠀⠀⠀⠀⠀⠀ “Fall off the wagon” or maybe on holidays you tend to throw yourself off the wagon like me 🙋🏻♀️😬⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So what. Get back up & keep going! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The difference between those who succeed at making this their lifestyle & those who don’t, is simply having the courage to 👉🏼 GET BACK ON & KEEP GOING!!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And you don’t need a MONDAY to start fresh!! All you need is RIGHT NOW. RIGHT NOW IS THE BEST TIME!!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I totally fell off everything this past week. Holidays, being out of town along with coming back to town & having our best friends from out of town here, life’s gotten a little complicated. But that’s ok, we get up, focus, plan & PROCEED. That’s life 🤷🏻♀️ Now let’s finish 2018 strong!! 💪🏼💪🏼💪🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #gettfup#keepgoing#thatslife
Ready to soar into 2019 like ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🤸🏻♂️🤸🏻♂️🤸🏻♂️🤸🏻♂️🤸🏻♂️🤸🏻♂️🤸🏻♂️🤸🏻♂️🤸🏻♂️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉🏼 Nothing can stop me I’m all the way up🎵 #mood 🙃 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I know y’all have seen how excited I’ve been here lately 👀 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Happy ❤️ balanced 🧘🏻♀️ & healing 🙏🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And even more fueled by spending these past few days with my loved ones! I’ve never felt better IN MY LIFE & I am passionate to spread that to you!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’m super excited to start my last 21 day challenge of 2018 👏🏼👏🏼👏🏼so I’m looking to help a handful of people get started on their New Years resolutions 👉🏼NOW & finish 2018 stronger then ever! If you are ready for a change & want to end this year with a sense of confidence, drive & vision, join me. 💪🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉🏼Application in bio👈🏼If you have questions send me a dm, comment or email📧 me at firstname.lastname@example.org ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #soarinto2019