WEBVTT 00:00:15.045 --> 00:00:16.485 I'm doctor Benjamin Keyes. 00:00:16.485 --> 00:00:32.320 I'm a professor here at Divine Mercy University, and I'm also the executive director of Green Cross Academy for Traumatology, and, the director of the center here for trauma and resiliency studies at Divine Mercy. 00:00:33.420 --> 00:00:40.880 You know, there are a lot of things that, are being offered as ideas, ways of coping, ways of dealing with things. 00:00:42.860 --> 00:00:48.975 I'd like to cover just just a few, and and and some have already been pointed out to you by doctor Wines. 00:00:50.315 --> 00:00:55.295 The idea of of of keeping a schedule, very, very important. 00:00:55.755 --> 00:00:57.915 It's it's a way of organizing your time. 00:00:57.915 --> 00:01:04.470 It's a way of structuring your time, and it's a way of of making a difference in the family structure. 00:01:05.250 --> 00:01:25.095 Going out for walks privately, or at least keeping social distance, but, being outside, doing exercise, getting back to, as much as possible, your original routine before this, pandemic hit. 00:01:25.715 --> 00:01:42.880 So if you were exercising on a regular basis, but you can't go to the gym, go outside and push ups and jumping jacks and whatever you can do within the structure of, of of what you were doing before. 00:01:44.025 --> 00:01:49.965 For children and quite honestly, for adults, coloring, is a great stress reliever. 00:01:50.745 --> 00:02:07.530 Just sitting there with a few crayons and sketching things out, or, if you, go to Target or one of the box stores that are still open, then, buy a a couple of coloring books to work through. 00:02:08.710 --> 00:02:18.505 Hobbies, cooking, You finally have the time, take a long bath with candles and, music in the background. 00:02:19.205 --> 00:02:25.385 Ways of destressing, ways of calming down, are all part of this. 00:02:25.605 --> 00:02:27.770 Home projects, gardening. 00:02:29.110 --> 00:02:34.490 One of my, one of my good friends is, are they are doing Lego projects. 00:02:35.270 --> 00:02:54.365 They're going out and buying these, very large Lego projects that's going to take them forever, and, and systematically taking the time to, put them together and spending two, three hours a day, doing this. 00:02:55.240 --> 00:02:58.940 Catching up on television programs, a little bit of binge watching. 00:02:59.960 --> 00:03:07.900 Not that I recommend television, but, it's a way of sort of catching up to your life and catching up to what's around you. 00:03:10.655 --> 00:03:33.020 You're gonna hear, you've already heard, but you're gonna hear all the way through this, connecting to other people, connecting to old friends that you haven't heard from from for a while, and maybe trying to get, get on virtually through Skype or Zoom and and having a face to face meeting or or even FaceTime. 00:03:37.725 --> 00:03:54.290 I have seen people do family reunions online, where they get together all parts of the family, even extended family, and they have this, one and a half hour family reunion where everybody sort of talks with everybody else. 00:03:54.430 --> 00:04:16.870 And you get to tell stories, and you get to be with each other, and and you get to reinforce the the happy things that are in your life, the good things that are in the in, in your family, taking a class online, doing some training or a workshop, reading stories to children, both if you have children. 00:04:17.170 --> 00:04:32.595 And if you don't, you have nieces and nephews, get online, get on the phone, read stories, talk about, talk about the family with each other, cleaning projects. 00:04:33.855 --> 00:04:48.590 One of the things that I've been doing, at home, and mostly my wife has been doing at home, is cleaning out closets and straightening up the kitchen, putting order to chaos. 00:04:53.210 --> 00:04:53.930 Let's see. 00:04:53.930 --> 00:04:55.470 For others, job hunting. 00:04:56.570 --> 00:05:09.785 Prayer, spending time in prayer, spending time in meditation, using music as a way of, reconnecting to, to yourself, and, just relaxing. 00:05:11.285 --> 00:05:12.965 Art does the same thing. 00:05:12.965 --> 00:05:14.825 Journaling does the same thing. 00:05:14.965 --> 00:05:18.520 Any type of movement does the same thing. 00:05:19.540 --> 00:05:33.445 As a practicing traumatologist, the big four, we I I often call it anyway, is to make sure that you're eating right. 00:05:34.305 --> 00:05:56.820 You know, it's very, very important to eat, good foods, fresh produce, lean beefs, and chicken, and fish for protein, green leafy vegetable vegetables to oxygenate the blood and get oxygen to all parts of the body. 00:05:57.840 --> 00:06:17.965 I think during, during situations like this many times, we sit in front of the, the screens that we're in, we're on, whether it's a computer or a television or, any kind of, phone or, communication device. 00:06:20.110 --> 00:06:29.570 It's important that, that that we we eat properly so we're not becoming fully sedentary sedentary. 00:06:29.870 --> 00:06:31.730 And that brings up the next piece. 00:06:32.335 --> 00:06:34.515 The second piece is is exercising. 00:06:35.775 --> 00:07:00.000 Getting out and getting a walk, getting out and stretching, yoga, whatever you happen to use as your way of exercising, as best as you can, please do it at least thirty minutes, three to four times a week, because this is what's going to keep your body in shape and your mind clear. 00:07:01.725 --> 00:07:04.865 The third piece to this has to do with sleep. 00:07:06.045 --> 00:07:18.890 A lot of people have trouble with sleep, especially during situations like this because your anxiety is very high, and your, sometimes your thoughts, you can't slow them down enough. 00:07:19.510 --> 00:07:27.530 But getting into a regular pattern of sleep becomes very very important, and it's very very important to maintain that. 00:07:29.775 --> 00:07:31.475 And the fourth is hydrating. 00:07:32.255 --> 00:07:39.475 Making sure that you're drinking enough water in the day to make to keep your body healthy and to keep things going. 00:07:40.140 --> 00:07:55.120 These are the four things that any disaster, any crisis situation, any traumatic, situation at all that all traumatologists will recommend to you to do. 00:07:55.395 --> 00:08:08.515 Now I also wanna talk to you about some things that will particularly calm you down, some techniques that will work really well. 00:08:08.515 --> 00:08:12.670 But let me talk just a little bit about coping strategies for a minute. 00:08:13.770 --> 00:08:14.670 Excuse me. 00:08:17.290 --> 00:08:34.465 When we teach coping strategies, we teach it from the standpoint of looking at six basic areas that is very important to make sure you've got something going on in each one of the six within a week's period of time. 00:08:34.970 --> 00:08:36.190 The first is cognitive. 00:08:37.130 --> 00:08:38.970 Are you stimulating your mind? 00:08:38.970 --> 00:08:41.070 Are you keeping engaged in something? 00:08:41.130 --> 00:08:44.110 Now for some of us, that's work, and that's fine. 00:08:48.105 --> 00:09:12.790 But for others of us, learning something new or, studying a language or, reading into an area that, necessarily we, we might not have explored, like anthropology or history or, given that we're dealing with medical issues, maybe even medical issues. 00:09:13.985 --> 00:09:15.605 The second area is emotional. 00:09:16.385 --> 00:09:19.765 Doing something that, we feel good about. 00:09:20.625 --> 00:09:28.960 Ways of maybe connecting to others or talking, talking to people that we haven't connected with, came up earlier. 00:09:29.180 --> 00:09:41.840 But anything that emotionally we feel good about ourselves in doing is real important for maintenance of coping strategy for long term. 00:09:42.945 --> 00:09:44.325 What are we doing behaviorally? 00:09:45.585 --> 00:10:25.395 Now I know for some, because I've heard from family and friends that, you know, they're, they're using this time to party in place, and I would, I would advise, you know, a glass of wine with dinner or, a beer with a sandwich or, even a couple of beers at night is not going to make a a a a significant difference, but for some, that leads to dysfunctional kinds of behavior that the drinking lasts through the day or through the weekend or through the week. 00:10:26.580 --> 00:10:33.960 It's important that we keep our behavior in such a way that, we can maintain our calm. 00:10:35.780 --> 00:10:45.725 I know one of the things that I used to I get very upset at, I'd be driving particularly in the interstate and somebody would come along and cut me off. 00:10:45.725 --> 00:10:52.545 And I I've I've learned things over the years, so I've learned not to, get irrational about it. 00:10:53.120 --> 00:10:54.900 But it just it's just annoying. 00:10:56.160 --> 00:11:14.255 And now when I ride on, if I've gotta go someplace for a doctor's appointment or, something for work, there aren't enough cars on the highway to really care about who's cutting me off or not cutting me off. 00:11:14.255 --> 00:11:18.655 And, you know, it's, it's scary. 00:11:18.655 --> 00:11:20.515 Sometimes you get what you wish for. 00:11:22.040 --> 00:11:28.140 In this case, be being able to maintain your calm. 00:11:29.000 --> 00:11:37.205 I think, Mallory ended her piece with, maintaining a calm presence in the midst of chaos. 00:11:38.705 --> 00:11:54.940 There are a lot of things we don't know about this, this pandemic, and I know most of us are getting our news from television or the the newspaper or the Internet, and we're hearing the contradicting things and conflicting things. 00:11:55.960 --> 00:11:59.580 It's important that we maintain our calm. 00:11:59.880 --> 00:12:10.355 We maintain our presence and peace, and this is particularly true if you've got children and particularly true if you have, family members that are living at home. 00:12:11.855 --> 00:12:16.515 That calm presence is something that, will carry the day. 00:12:17.970 --> 00:12:25.110 The, the other three spirit, healthy coping strategies, the first is around spirituality. 00:12:25.970 --> 00:12:32.710 Having some sort of spiritual presence in your life is essential to balance ourselves. 00:12:33.665 --> 00:13:09.075 Now I'm not necessarily talking about, a mass or a liturgy or, a service, and there are certainly those that are are not, that are not Christian that are listening to this, regardless of your tradition or lack of tradition, connection to, to to nature and the outside, connection to spiritually uplifting music, connection to things that bring us to a place that goes beyond ourselves. 00:13:10.575 --> 00:13:18.195 The use of meditation, the use of prayer, all are just suggestions within that section. 00:13:19.350 --> 00:13:28.490 Spiritually, it's important, but also physically, keeping ourselves physically active, and we've talked about that before. 00:13:29.430 --> 00:13:37.545 And there's the word again, intrapersonally and inter interpersonally. 00:13:38.085 --> 00:13:38.905 Excuse me. 00:13:39.525 --> 00:13:42.025 Connections to others, being with other people. 00:13:42.325 --> 00:13:46.820 Now that's a little bit harder these days, but there are ways of doing that. 00:13:46.960 --> 00:13:55.620 There are ways of connecting, and those six areas keep us balanced in a healthy strategy for coping. 00:13:56.160 --> 00:14:07.765 You know, anytime we intervene with crisis intervention, where our purpose is to decrease any kind of stress that we have and to increase our coping and our resilience. 00:14:08.545 --> 00:14:23.700 And any activity that serves these functions, whether whether it's done through a a a a professional, a volunteer, a supportive family member, anything that does that is crisis intervention. 00:14:25.395 --> 00:14:30.695 So calm and and and presence becomes very important. 00:14:32.195 --> 00:14:35.815 I'm gonna shift and talk a little bit about stress and and destressing. 00:14:37.990 --> 00:14:40.970 Stress is kinda like an unwelcome house guest. 00:14:41.030 --> 00:14:44.330 It shows up on your doorstep when you least expect it. 00:14:44.870 --> 00:14:47.850 It takes up all your time, all your energy. 00:14:48.230 --> 00:14:52.970 It wants you to entertain it, as if you don't have other things to do. 00:14:53.935 --> 00:14:55.475 It keeps you up at night. 00:14:55.535 --> 00:14:57.795 It wakes you up early in the morning. 00:14:58.255 --> 00:15:05.635 It just drives you crazy, and then it had doesn't have the decency to know when it's time to leave. 00:15:08.670 --> 00:15:11.470 Sound like somebody may have visited your house sometime? 00:15:11.470 --> 00:15:24.985 Anyway, stress is just one of those things that that, that gets to us in ways that we don't particularly like. 00:15:24.985 --> 00:15:33.645 I know when I'm get getting stressful, my my shoulders start coming up here around my ears, and I know I've gotta do something about it. 00:15:36.270 --> 00:15:41.010 It's important that we maintain balance, that we keep our stress levels low. 00:15:42.110 --> 00:16:00.165 And when we're in crisis, when we're in a a a a psychologically critical situation such as a pandemic, our normal coping mechanisms have failed when we start really taking on stress. 00:16:01.345 --> 00:16:10.140 The evidence of that is our our significant distress or impairment or dysfunction in some way really goes to show that. 00:16:14.280 --> 00:16:16.300 Relieving the stress is intervention. 00:16:16.840 --> 00:16:20.140 It's it it targets the response, not the event. 00:16:20.685 --> 00:16:25.825 It targets what's going on with us, not what's going on outside of us. 00:16:28.925 --> 00:16:34.065 No one who sees a crisis is untouched by it, so everybody is affected by this. 00:16:34.970 --> 00:16:41.070 And there are are two types of crisis situations, individual and community. 00:16:42.170 --> 00:16:46.110 And so it's not just us, it's everybody around us. 00:16:47.145 --> 00:16:57.725 Now, most people pull together, we function we function during the time of disaster or or crisis, but our effectiveness overall is diminished. 00:17:00.140 --> 00:17:08.640 Stress, grief reactions, these are normal responses to abnormal situations, and that's what we're in right now. 00:17:10.060 --> 00:17:26.885 Many emotional reactions of disaster and crisis survivors stem from problems of living, problems that we're seeing in the stores of of accessing, excuse me, accessing, groceries. 00:17:27.450 --> 00:17:38.510 I don't know if you've been to the store lately, but I've, noticed at least five items the last time I went to the store that, were not in stock, that weren't available. 00:17:39.705 --> 00:17:43.005 I don't know what happened to all the toilet paper in the country. 00:17:47.785 --> 00:17:55.570 You know, it's interesting that most most people going through a crisis, they don't see that they need help going through a crisis. 00:17:56.190 --> 00:18:01.810 And usually, they don't seek out services like counselors, to get through that. 00:18:03.070 --> 00:18:07.570 In fact, many people reject assistance of any kind. 00:18:11.095 --> 00:18:17.195 Mental health assistance often is more practical than psychological in nature. 00:18:17.335 --> 00:18:25.360 Sometimes it's just somebody talking to you, somebody touching in, somebody caring enough to reach out to the other person. 00:18:32.955 --> 00:18:36.895 So let's talk a little bit about what we can do about the stress. 00:18:38.475 --> 00:18:44.175 First of all, I wanna say that there are certain groups that are at risk. 00:18:47.430 --> 00:18:53.690 Children, the elderly are at risk because of their age. 00:18:55.270 --> 00:19:01.745 People with serious and persistent, medical and mental health issues are at risk. 00:19:03.645 --> 00:19:33.995 And the one group that we've been starting to hear a lot about are are the the, first responders that are working in the crisis, doctors, nurses, medical, but also people that are working in this in the grocery stores, people that are working in the banks, people that are serving us while going through this, they are still at work providing the services that we need to get through. 00:19:36.135 --> 00:19:55.870 All of these groups are prone to stress, and and then when you when you have all families that are are are are in place, they are sheltering in place for weeks, which may turn into months, it's important to reduce that stress. 00:19:56.250 --> 00:20:05.635 So let me just, let me just talk a little bit and, show you a little bit. 00:20:05.635 --> 00:20:08.375 I'm going to put a couple of slides up on the screen. 00:20:09.360 --> 00:20:20.340 So breath work becomes very, very important in in in working with, maintaining stress. 00:20:20.560 --> 00:20:23.540 If we do certain breath work, it does a couple of things. 00:20:23.805 --> 00:20:28.705 It it helps to relieve anxiety, depression, irritability. 00:20:29.725 --> 00:20:30.045 Yeah. 00:20:30.045 --> 00:20:34.945 It'll help with muscle tension and also will help with fatigue. 00:20:37.260 --> 00:20:40.080 Simple things, just like a a relaxing sigh. 00:20:40.140 --> 00:20:53.725 Have you ever noticed when you and and you just let go with a sigh, we find that it, it helps to, relieve just a a little bit of tension. 00:20:56.025 --> 00:21:03.725 I, I took the, the share screen off for a minute because I I wanna show you diaphragmatic breathing. 00:21:04.460 --> 00:21:08.000 Diaphragmatic breathing just means that we're breathing through the diaphragm. 00:21:08.700 --> 00:21:18.000 And so what we do is we breathe in deep, we have our stomach fill up first, then our chest, and then we exhale through our mouth. 00:21:18.175 --> 00:21:24.995 So we breathe in through our nose, we fill our stomach, then our chest, and then we exhale through our mouth. 00:21:25.455 --> 00:21:27.295 So would you do this with me? 00:21:27.295 --> 00:21:37.650 And I'm gonna do this to a fast count of six because I know a lot of you have been sitting a lot, and you're not used to that deep breathing. 00:21:38.190 --> 00:21:43.790 So, again, breathe in through your nose, stomach, chest, and then out through your mouth. 00:21:43.790 --> 00:21:44.270 Ready? 00:21:44.270 --> 00:21:45.730 Do it with me if you would. 00:21:45.895 --> 00:21:58.075 Breathe in, two, three, four, five, six, and then out, two, three, four, five, six. 00:21:58.215 --> 00:22:04.150 Breathe in, two, three, four, five, six. 00:22:04.450 --> 00:22:09.810 Breathe out two, three, four, five, six. 00:22:09.810 --> 00:22:10.690 One more time. 00:22:10.690 --> 00:22:16.225 Breathe in two, three, four, five, six. 00:22:16.285 --> 00:22:21.725 Breathe out, two, three, four, five, six. 00:22:21.725 --> 00:22:26.705 Now if you did this right, you're feeling a little dizzy right now, and that's normal. 00:22:29.090 --> 00:22:41.255 But what it does is it gets that oxygen all the way out to your feet and to your hands, and, it helps your body to function right and well. 00:22:42.195 --> 00:22:50.215 Breathing is, probably the number one thing that we can do from almost anywhere. 00:22:52.530 --> 00:22:55.830 And so, I'm I'm breathing breathing meditation. 00:22:57.490 --> 00:23:02.150 You know, some people, their exercise pattern is to go for a run. 00:23:03.090 --> 00:23:11.105 And when they run, they have to breathe in deeply and they get into a pattern, a rhythm of that breathing. 00:23:12.125 --> 00:23:20.330 Running is actually a form of meditation, especially for runners that get into that pattern over time. 00:23:21.270 --> 00:23:31.930 There are other breathing, breathing meditations where you just follow your breath in and out and in and out, and you do that for about ten, fifteen minutes. 00:23:32.905 --> 00:23:35.865 For those of you that are just starting, one to three minutes. 00:23:35.865 --> 00:23:36.365 Okay? 00:23:38.505 --> 00:23:42.445 But you just breathe in, breathe out, and follow that pattern. 00:23:43.305 --> 00:23:45.165 The second technique is visualization. 00:23:48.630 --> 00:23:50.570 It helps to eliminate headaches. 00:23:51.670 --> 00:23:57.770 It really does help with muscle spasms, chronic pain, and anxiety. 00:23:58.710 --> 00:24:01.535 Now there are all kinds of visualizations. 00:24:03.675 --> 00:24:09.295 I know doctor Erwin is going to be doing, one with you, about, safe place. 00:24:09.755 --> 00:24:18.360 For those of you that are trauma survivors, sometimes, safe place is a is a no go because you feel that there's no place that's safe. 00:24:18.820 --> 00:24:35.085 So what I would invite you to do is to create a place that's of your own that you make safe, that you, create an inside, place that is totally of your own making. 00:24:35.945 --> 00:24:44.000 My favorite, quite honestly, is, actually, I have two, either at the beach or at the top of a mountain. 00:24:44.780 --> 00:24:52.400 And, of course, at the top of the mountain, there's this little clearing, and I'm standing on a nice grassy patch, and I'm overlooking the valley. 00:24:52.700 --> 00:24:54.460 It's a bright sunny day. 00:24:54.460 --> 00:25:10.535 It's 80 degrees out, and I am just awed by what I see and completely, safe and contained because I know no one else is on the top of that mountain with me. 00:25:11.020 --> 00:25:18.640 So what I would like to do is I would like to take you in a in a different direction on visualization. 00:25:19.980 --> 00:25:23.200 This is a guided journey visualization. 00:25:24.060 --> 00:25:36.775 There's all kinds of ways of doing this, but I'm gonna take us on a journey of just looking at, different with different ways and different forms of of scenery. 00:25:37.315 --> 00:25:43.090 And so what I'd like you to do is I'd like you to close your eyes if you would and just join me for a few minutes. 00:25:45.070 --> 00:25:55.970 And in closing your eyes, I want you to visualize yourself standing, in a in a, a meadow of some sort. 00:26:00.275 --> 00:26:07.095 The meadow should be maybe a farm or, just out in the country somewhere. 00:26:08.130 --> 00:26:24.365 It's a wonderful day, and I I I'd like you to see if you could visualize, the blue sky and the sun, and, if you can get a sense of the warmth of the sun coming coming towards you. 00:26:25.545 --> 00:26:37.725 And as you're looking at the sky and enjoying the sun's warmth, you notice there's some clouds out to the distance, white fluffy clouds in the distance and some birds that are flying by. 00:26:39.780 --> 00:26:49.720 As you look around you, you see the meadow, and you see the different shades of green, and there seems to be some different kinds of shrubs. 00:26:51.875 --> 00:27:03.895 And in the far distance starts an area of forest, trees that are just coming up sort of in a line by the meadow. 00:27:05.500 --> 00:27:13.600 Notice that you're standing on a path, and that path is is a dirt path that slowly goes through the meadow. 00:27:14.780 --> 00:27:20.240 I'd like you to visualize yourself walking on that path. 00:27:21.015 --> 00:27:27.995 And as you walk on that path, just take in the day, the sun, see yourself relaxed. 00:27:31.735 --> 00:27:35.835 Walking, causes you to be a little bit sweaty, but it's comfortable. 00:27:37.110 --> 00:27:41.450 There do not seem to be mosquitoes or bugs out to bother you. 00:27:41.750 --> 00:27:43.850 You hear the birds off in the distance. 00:27:47.190 --> 00:27:54.185 If you take in a breath of air, you can you can smell the grass that's been cut off to the side. 00:27:57.285 --> 00:28:04.985 And as you start to approach, you notice that in the meadow, just off in the distance, are apple trees. 00:28:09.410 --> 00:28:11.750 The apples are ripe and they're red. 00:28:14.370 --> 00:28:16.390 You see squirrels running around. 00:28:20.345 --> 00:28:22.445 And just keep walking on the path. 00:28:23.065 --> 00:28:30.205 And as you get to the path, you begin to come up on the trees that lead into the forest. 00:28:32.250 --> 00:28:42.110 Notice the changes in hue of the greens to browns as you begin walking into the forest. 00:28:45.755 --> 00:28:54.335 Notice the change in shrubbery, maybe logs on the ground, small animals moving back and forth. 00:28:57.435 --> 00:29:09.290 See yourself moving through the forest, just enjoying the sun as it shines through the trees, little patches of sunlight in different places. 00:29:14.565 --> 00:29:20.505 Notice also that as you keep walking, you seem to be going up slowly. 00:29:25.045 --> 00:29:31.990 And as the path winds around, you keep getting higher and higher, and and the shrubbery changes. 00:29:32.530 --> 00:29:35.910 It starts to, the trees start to get a little smaller. 00:29:36.610 --> 00:29:39.110 The shrubbery gets to be a little more sparse. 00:29:39.330 --> 00:29:43.510 You see more rock formations off to the side of you. 00:29:48.035 --> 00:29:52.855 Notice the difference also in temperature between the shade and the sunlight. 00:29:57.715 --> 00:30:05.310 And as you walk through the path and through the forest, you begin to see an opening at the far end. 00:30:09.210 --> 00:30:22.445 Walk toward the opening, just enjoying the day, enjoying the calm, enjoying the peace and the tranquility that this exercise brings. 00:30:26.985 --> 00:30:42.430 You walk on the path, and as the clearing gives way, you notice that you're coming out on a clearing that is a a just a beautiful patch of green grass. 00:30:45.045 --> 00:30:50.745 It seems like it's been mowed, but you can tell that it it's just grown short. 00:30:55.285 --> 00:31:12.495 The green is vivid as the blue sky is vivid, and you notice that it's brought you to a place, almost as a plateau that overlooks the valley below. 00:31:14.475 --> 00:31:17.135 Notice the things in the valley, the different forms. 00:31:18.555 --> 00:31:20.975 Notice the shadings of the sun. 00:31:23.630 --> 00:31:38.255 Continue to feel the warmth of the sun around you and realize that God, as you know him, is there with you. 00:31:42.315 --> 00:31:48.175 If that's not a safe thing for you right now, experience it at a distance. 00:31:50.570 --> 00:31:56.350 But if it is a safe thing for you, experience him with you and around you. 00:31:59.770 --> 00:32:09.015 Sit down on the grass and just just take in the day, the sun, God's presence with you. 00:32:11.814 --> 00:32:15.354 Notice this feeling of calm and peace. 00:32:18.134 --> 00:32:20.979 In a moment, I'm going to ask you to come back.