(Deutsch) Nicht ganz so perfekt

Sorry, this entry is only available in Deutsch.

Nicht ganz so perfekt: Früher hätte ich dieses Video nicht veröffentlicht. Zu viele Kleinigkeiten mit Verbesserungsbedarf.

Heute sehe ich immer noch den Verbesserungsbedarf, aber darauf lege ich nicht mehr den Fokus. Ich bin vielmehr dankbar, dass mein Sohn sich die Zeit genommen hat, obwohl er mit Klausuren & Abivorbereitungen voll ausgelastet ist.

In meinem Beruf als Trainerin (Englisch, Resilienz) & Coach sehe ich häufig, wie der Wunsch nach Perfektion Menschen verunsichert, ausbremst und sogar ausbrennt, ja und auch davon abhält, ihr Potential zu zeigen. Aus Angst, Fehler zu machen.

Aber so lernen wir: aus unseren Fehlern. Bei meinem Training “Yes, I can!  Englisch frei sprechen” steht in der Beschreibung: Fehlermachen ist unbedingt erlaubt. – Sich & das Leben nicht zu ernst nehmen, stattdessen schauen, was wirklich wichtig ist und wo können wir fünf gerade sein lassen?

Darum habe ich das Video auch so eingestellt: Nicht ganz so perfekt. Ich bin kein Verkaufsprofi. Ich bin Trainerin & Coach: Und das aus vollem Herzen. Die Stärken, das Potential meiner Kunden gemeinsam mit ihnen zum Vorschein zu bringen, das erfüllt mich.

Wenn ich das mit meinem Video herüberbringen konnte, freue ich mich.

Übrigens, wer’s lieber schriftlich mag, hier gibt es ausführliche Informationen zu dem im Video erwähnten Training:-)  Resilienz-Training für Innere Stärke & Gelassenheit

Nicht ganz so perfekt, dafür aber von Herzen kommend. 🙂

Herz mit Stiften nicht ganz so perfekt aber schoen

Anmerkung zum „Du“: Mit dem Du überbrücke ich die Distanz, die zwischen uns, wenn wir uns nicht persönlich kennen, besteht.

(Deutsch) Salutogenese – Was hält uns gesund?

Sorry, this entry is only available in Deutsch.

Zwei Glaeser mit Beeren für Salutogenese was uns gesund haelt

Salutogenese – Was hält uns gesund?

Salutogenese, die Wissenschaft von der Entstehung und Erhaltung von Gesundheit, finde ich als Resilienz-Trainerin natürlich besonders interessant: Was hält uns gesund? Tatsächlich trägt mich aber der Gedanke der Sinnhaftigkeit – ein wichtiger Bestandteil der Salutogenese – schon seit langer Zeit.

Ein Beispiel: Im Sommer 2019 hatte ich einen so schmerzhaften Hexenschuss, dass mich mein Sohn mit dem Schreibtischstuhl an der Treppe „abholen“ musste, nachdem ich mich auf dem Popo rutschend die Treppe hoch bzw. runter bewegte. Die Schmerzen waren heftig und ich war natürlich alles andere als begeistert.

Gleichzeitig mussten wir immer wieder lachen, weil die Situation auch eine gewisse Komik hatte. Meine Besuche beim Chiropraktiker sorgten zumindest für Erzählstoff, die Behandlung als solche war einfach nur ätzend, aber hilfreich.

Immerhin, das Ganze hat mir sehr deutlich gezeigt, dass ich dringend etwas machen muss. Seitdem mache ich wieder konsequent Yoga. Es ist nicht alles perfekt und ein Physiotherapeut musste nachhelfen, aber das Wichtigste: Es tut mir gut. Und ich bleibe konsequent dran: auf körperlicher Ebene und auf mentaler; z.B. Umgang mit Stress. Letztere ist mein Job 🙂 .

Frau die sich bewegt und weiss dass Salutogenese uns gesund haelt

Was ist Salutogenese und wie kann ich mich gesund halten?

Continue reading “(Deutsch) Salutogenese – Was hält uns gesund?”

(Deutsch) Glühwein schmeckt auch in Schottland

 

Haeuser in Schottland in denen Gluehwein getrunken wird der lecker schmeckt

Glühwein Tastes Good Anywhere, Including Scotland – This year, I’m sending you my Christmas and New Year’s greeting in the form of a short story. Let yourself be taken into a story about saying goodbye and new beginnings. About the art of turning the stones that are placed in our path into something beautiful. A story that, by the way, is relevant at any time of the year.

Glühwein Tastes Good anywhere, Including Scotland – by Bettina Bonkas

“Another milk coffee?”

Her hostess held out the espresso pot invitingly. Martha was actually completely content, but she just didn’t want to leave Alva and her cozy kitchen yet. Where had she got all these beautiful things from? The little wooden cabinet with the decorations and colorful buttons? The large mirror with the curved metal frame, in which this powerful postcard was stuck, one that she always had to look at:

“What if I fall? – Oh, my darling, what if you fly?”

Holding the large cup in her hands, she let herself be refilled with coffee and milk, and absentmindedly gazed out the window at the snow-dusted rooftops. Smoke was rising from the chimneys, crystals hung on the trees. Christmas lights everywhere, giving the grey day a wonderful glow. What an atmosphere!

Just yesterday, she had been standing on the motorway, stressed, with a stiff back and a headache. She had already regretted, once again, that she had booked this short trip so close to Christmas on a whim. But now she was just glad to be here. It was kind of crazy, but as soon as she had entered Alva’s house, all the tension had fallen away. Alva radiated a soothing calmness and, at the same time, was so full of life.

“Come on, let me show you your room first. When you’re ready, feel free to come up to the kitchen, and I’ll make us some tea.” The welcoming cup of tea was something Martha knew only from England.

She had gladly accepted Alva’s invitation. The best and most relaxing part was that she could simply sit there. Alva seemed to instinctively know that Martha didn’t feel like talking. She just wanted to enjoy this soothing calm that emanated from this woman and her apartment.

On the second evening, Alva handed her pens and paper. “Maybe you’d like to write down what’s on your mind. It’ll help you get it out of your head.”

Martha hesitated at first, then began writing.

About the humiliation, the betrayal of trust, the disappointment, and the anger – her entire emotional turmoil – when she found out that Björn had cheated on her. The time when the deep, almost unbearable pain set in and the awakening awareness of how she had changed over time. She actually wanted to forgive Björn, but in the end, she became more and more suspicious and bitter. She adopted behaviours she never wanted and became more like her mother. She was on the best path to becoming a dissatisfied, mistrustful, and grumbling woman who focused entirely on her job. At least she was doing well there. Very well, in fact. Still, she didn’t want to be such a sourpuss. She was far too young for that. Besides, it showed later in her facial features. No, no, no, she wanted to have a kind, lively face with laugh lines when she was older. But then, how could Björn do this to her?!

Conversations by the Fireplace

“You can’t run away from your inner wounds, Martha.”

They had once again made themselves comfortable in Alva’s living room in front of the fireplace. Both sat in their armchairs, feet propped up on footstools, warmly wrapped in cable-knit blankets. Where had Alva got those from? The room was lit by candles and string lights. Martha stared, almost fixated, at the Christmas pyramid, which spun gracefully, warming her hands on her cup. The evening mulled wine by the fire, which Alva made from an old family recipe, became a beloved tradition.

Glas mit Gluehwein der auch in Schottland schmeckt

“I don’t want to judge whether you should forgive Björn or not. That’s not my place. But when I listen to you, Martha, I hear something deeper. A deeper pain.”

“How did you become the way you are, Alva?”

Alva laughed. “By eventually not being able to stand myself anymore. I had distanced myself more and more from who I was. I was just going through the motions, trying to please everyone, stressed out, and as a result, increasingly irritable and dissatisfied. I know all about forgiveness. Very well, in fact. For my then-husband’s sake, I gave up having children. He didn’t want any. Then he left me for a younger woman and started a family with her. By then, it was too late for me.”

“How awful is that? What an asshole!” Martha was completely outraged.

“Such an agreement always involves two people, Martha. Giving up children was my own decision, even though I made it for Olaf’s sake. I could have chosen not to have children with him.”

“But…”

“Martha, I made that decision myself. He didn’t force me. It’s easy to fall into the victim role and blame Olaf for everything. Usually, there are two sides to things. It took me a while to realize that. But yes, Olaf hurt me a lot. It really hurt back then.”

“How did you get over it?” Martha was curious.

My Journey to Myself

“It was a longer process during which I got to know myself better. And in the end, that’s what it’s all about, getting to know yourself better, knowing what triggers you. I confronted my fears and insecurities, and I asked myself some really uncomfortable questions. For example: What hurt me most about Olaf’s betrayal? And why? Or: Why am I so embarrassed in front of our friends that Olaf left me? Why do I care so much about what they think of me? And I travelled, I took care of other people’s children, and through that, I learned a lot about the country and its people and also expanded my horizons. I joined theatre groups, acted, and wrote plays. When you travel and act, you learn a lot about yourself. And I also fell in love again. It’s still very new.” Alva smiled.

“Then the breakup with Olaf had a good side for you,” Martha mused, turning her cup of mulled wine in her hands.

Glas mit Gluehwein der auch in Schottland schmeckt

“Let’s say it made me realize that I was on the verge of losing myself. That had been happening before. Olaf probably spared both of us from a long, unhappy marriage where the spouses would eventually just annoy each other.”

“There must be something you can pass on to me, Alva. I feel so calm inside when I’m with you. But I know that will change as soon as I’m back home.”

“What is it that makes you feel calm inside here, Martha?”

“There’s no pressure with you, nothing. You don’t have any expectations of me, like the others do. You don’t expect me to make a decision. You accept me as I am. It’s incredibly soothing.” Martha leaned back and closed her eyes.

“And what about your expectations of yourself?”

“Be strong. Make decisions. Know exactly what I want.”

“And what does it really look like inside you?”

“Totally uncertain. I honestly don’t know what I want right now. Should I forgive Björn or not? But somehow, it doesn’t feel so important right now.”

“And what feels important to you right now, Martha?”

“Why I always want to please everyone. Why is the approval of others so damn important to me?”

“If you find an answer to that, Martha, you can decide from within whether you really want to give Björn and yourself a chance, or if you’ll fall into your usual pattern and fulfill others’ expectations.”

Martha instinctively knew that Alva had touched on a sore spot, one that she needed to look at if she wanted to break the pattern and make free decisions. She would follow Alva’s advice and write down her thoughts. What was moving her and, most importantly, clear her mind. She was taking so much from these conversations.

“My dear, always remember that a happy person will never treat you badly. It was a liberating realization for me when I realized that a person who is content with themselves and their life will treat you with respect, even if they don’t always agree with you. For them, there’s no reason to hurt you. Disrespectful behaviour, on the other hand, comes from people who are unhappy with themselves and their lives and are looking for someone to vent their frustrations on to elevate themselves. Always, always remember: It’s their problem, not yours! And don’t make it yours.”

Alva paused before she went on.

“Life will keep throwing stones in your way, Martha. And you’ll stumble over them again and again. But it’s up to you whether you use them for something meaningful or whether you let them become stumbling blocks. ‘You can build something beautiful from stones that are placed in your path.’ By the way, this quote is often attributed to Goethe, but according to experts, that’s not quite right (dpa fact-check). But it’s still a good one.”

Martha instinctively felt that she would seek out more people who did her good. Just like Alva, though Alva was something truly special. This wouldn’t be her last visit to her. She would continue to visit this special woman to recharge and learn more about herself.

Life is change

It wasn’t surprising, but it was still a shock when Alva one day told her that she would be moving: to Scotland with her boyfriend Daniel. He had fulfilled his big dream and turned his hobby into a profession. He was now playing as a musician in a band, and she would accompany him on his world tours.

Phew, Alva would be missed. Her visits to her cozy apartment, but especially her conversations and her presence. But Martha was now ready. She was innerly strengthened and had already built a small but very fine circle of people who enriched her life. After all, Scotland wasn’t that far away, and there was still Zoom. And actually, it was pretty cool: Now she had a friend in Scotland whom she could visit when she wasn’t traveling herself.

And so, Martha started making plans. This Christmas, she would spend time with Alva & Daniel in a small hotel on a Scottish island: Jenny Colgan – Christmas at the Little Island Hotel – And mulled wine tastes good in Scotland too. (*I’m still reading, but what I’ve read so far, I really like:-)

Isn’t life always about saying goodbye? At the same time, new things come along. Let’s be open, invite the new into our lives, and let it enrich us. – What if I fall? – Oh, my darling, what if you fly?”

Want a continuation? Here’s the link to the next part of my “Martha & Alva” series: All we need is love

Merry Christmas & a healthy and fulfilling New Year!

Der Weihnachtsmann im Schlitten gezogen von Rentieren er findet dass Glühwein auch in Schottland schmeckt

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The Yes, and principle for finding your composure

The Yes, and principle for finding your composure

The Yes, and principle for finding your composure

The Yes, and principle for finding your composure: Sometimes life throws challenges our way, we reach our limits, and our lightness gets lost along the way. We might find ourselves stuck in performance mode, just functioning and ticking off tasks.

As a result, our composure slips away. And when disruptions happen, they don’t fit into our plan – we’re not amused, or even get upset. But life rarely goes exactly as planned.

Disruptions are part of life. Just think back to the start of the corona crisis: suddenly we were working from home – maybe even from our child’s bedroom in the beginning – doing yoga online, and adjusting on the fly.

Here are two powerful examples of the Yes, and principle for finding your composure, which I’ll explain in more detail below: “Yes, and I’ll make the best of the situation.” A mindset that’s solution-oriented – without switching off critical thinking.

The Yes, and principle – 2 powerful examples (videos)

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(Deutsch) Ein Lächeln verzaubert – nicht nur im Advent & Fairständigen – für ein respektvolles Miteinander

Sorry, this entry is only available in Deutsch.

Ein Lächeln verzaubert – nicht nur im Advent &
Fairständigen – für ein respektvolles Miteinander

Zum zweiten Advent bekam ich das Video oben zugeschickt mit der sehr schönen Botschaft: Ein Lächeln verzaubert – nicht nur im Advent. Also, bei mir hat’s funktioniert:-) Und vor ein paar Wochen bekam ich die Impulspost der evangelischen Kirche zum Fairständigen und ich dachte mir: Beides möchte ich mit Dir teilen. Ich finde, unsere Gesellschaft hat derzeit, aber auch generell, ein Lächeln und ein Fairständigen für ein respektvolles Miteinander sehr nötig.

Fairständigen für ein respektvolles Miteinander

Vielleicht bin ich naiv oder eine hoffnungslose Romantikerin, aber Weihnachten ist für mich zuallererst ein Fest der Liebe. Klar weiß ich um den Konsumrausch, den Vorweihnachtsstress und Reibereien innerhalb der Familie, aber die Worte Martin Luther Kings haben für mich eine größere Wirkungskraft: “Es gibt keine größere Kraft als die Liebe. Sie überwindet den Hass wie das Licht die Finsternis.” (Die Botschaft von Weihnachten). Und deswegen möchte ich mit Dir die Impulspost der evangelischen Kirche teilen, ein wenig abgewandelt und ergänzt um meine eigenen Gedanken.

Fairständigen für ein respektvolles Miteinander – 10 Tipps zum alltäglichen Gebrauch:

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(Deutsch) Kommunikation auf Augenhöhe

Sorry, this entry is only available in Deutsch.

Kommunikation auf Augenhöhe
Kommunikation auf Augenhöhe

Kommunikation auf Augenhöhe

Wer kennt das nicht: Neben den täglichen Aufgaben kümmern wir uns noch um die vielen kleinen Extras, die hineingeweht kommen und hoffen, dass diese reibungslos laufen werden. Soweit mit dem Wunschdenken. Die Realität sieht oftmals anders aus. Wenn Menschen miteinander zu tun haben, kommt es immer wieder zu Unstimmigkeiten. Dabei macht resiliente Kommunikation, eine Kommunikation auf Augenhöhe,  das Zusammenleben deutlich einfacher. Mehr zum Thema Resilienz findest Du hier: gelebte Resilienz.

Die Sache mit der Katze

Was hat jetzt die Katze damit zu tun? Eine Menge, aber nur indirekt. Vor kurzem ging es unserer Katze sehr schlecht. Die Tierärztin war die erste, sehr erfolgreiche Anlaufstelle, und auch unsere äußerst kompetente Beraterin, von der wir unser Futter beziehen. Unserer Katze ging es zwischenzeitlich wieder sehr gut, aber es war eine weitere Untersuchung notwendig, für die mir unsere Beraterin eine Tierheilpraktikerin empfahl, zu der ich Kontakt aufnahm. Wir schrieben uns wiederholt per WhatsApp. Ich schrieb auch an Sonn- und Feiertagen, je nachdem, wann ich Zeit hatte und so, wie ich es normalerweise mache und auch von meinen Kunden kenne. Sie erwarten von mir keine sofortige Antwort, es sei denn sie machen es dringend. Bei mir ist es genauso, ich wollte das Thema adressiert haben und mich anderen Aufgaben zuwenden. Das teilte ich ihr in meiner letzten Nachricht auch so mit: Ihre Antwort würde kommen, wenn sie die Zeit dazu findet. Und ihre Antwort kam.

Kennst Du das Gefühl, zurechtgewiesen und wie ein unartiges Kind behandelt zu werden? So erging es mir. In der Nachricht, die sie mir hinterlassen hatte, erklärte sie mir den Ablauf ihrer Praxis: WhatsApp-Nachrichten außehalb der Praxiszeiten nur im Notfall. Allerdings tat sie dies nicht sachlich-erklärend und auf Augenhöhe, sondern mit Wiederholungen und in einem vorwurfsvollen, maßregelnden Ton: vom kritisch-autoritären Eltern-Ich zum Kind-Ich. (Transaktionsanalyse). Das war nicht die Art von Nachricht, die ich erwartet hatte und ich war erst einmal etwas geplättet und auch verärgert: Was war das denn gerade? Sofort meldete sich aber auch eine Stimme in mir, die mir sagte: Die Frau ist überfordert, vielleicht sogar (zeitlich) sehr überfordert. Ich legte mein Handy erst einmal beseite und ignorierte ihre Nachricht. Das war mir gerade zu blöde. Später hörte ich mir meine Nachricht nochmals an und fand meinen Ton absolut in Ordnung. Mir ist bewusst, dass meine Einschätzung subjektiv ist, aber für mich gab es keinen Grund für ihre Reaktion. Das machte mir nochmals deutlich, dass das Problem bei ihr lag und ich ihr Problem nicht zu meinem machen würde.

Ich reagierte erst einmal gar nicht, mir war aber klar, dass ich reagieren würde, da mich ihr Ton in der Vergangenheit schon einmal verärgert hatte. Außerdem werde ich unter Umständen wieder mit ihr zu tun haben, da ist für mich wichtig, dass wir eine respektvolle Kommunikation miteinander pflegen.

Nach zwei Tagen schrieb ich ihr eine Nachricht.

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(Deutsch) Das Sonnenkind in Dir

Man with two children

The Sun Child Within You

The Sun Child Within You – Rediscovering Self-Love, Lightness and Joy.
This is the subtitle of the book The Sun Child Principle, which I’ll introduce to you in just a moment. Let yourself be inspired to awaken your inner Sun Child and invite more ease and joy into your life.

When Lightness Gets Lost

In the hustle and bustle of life, we often lose our sense of lightness. We take on responsibilities at work, care for family and parents, navigate stress and challenges. Even in our free time, we rush from one commitment to the next or work on self-improvement—whether it’s our body, mindset, or sports techniques. And before we know it, we’re just functioning, stuck in duty mode. Without even noticing, our lightness fades away. And with it, our joy for life.

There are countless books about the wounded inner child, but what about the Sun Child?

The Sun Child Within You

“Beyond all childhood wounds and traumas, there is a part of each of us that is vital, creative, playful, spontaneous, and full of energy—the Sun Child. When we rediscover and nurture this positive part of our ‘inner child,’ we hold the key to healing and happiness. In this state, we exist purely in the present moment, we are at peace with ourselves, and we can truly enjoy life.”

From The Sun Child Principle by psychologist Julia Tomuschat—a  book offering psychological insights and practical tips for activating your Sun Child. (Available only in German, as far as I know.)

What If Our Childhood Wasn’t a Happy One?

Before we dive into some tips on how to reconnect with our Sun Child, there’s an important question:

“What if our childhood wasn’t a happy one?”

Your Sun Child loves connecting with your childhood. But not every childhood is joyful. Here’s a quote from The Sun Child Principle:

“It is never too late for a happy childhood… Even neuroscience supports the idea that change is possible later in life—if we open ourselves to new paths.” (p. 86)

Julia Tomuschat also references neuroscientist Dr. Gerald Hüther:

“Neuroscience shows that at any point in our lives, we have the ability to reshape ourselves by breaking free from old motor, sensory, or emotional patterns—by learning to see, feel, or act differently than we have before.” (Hüther in Storch et al., 206, p. 92)

It’s encouraging to know that change is always possible. Sometimes, we just need the right support—whether through therapy, coaching, or training. You’ll find some options at the end of this blog post.

A Question of Mindset

Our inner attitude—our core mindset—plays a crucial role. We can’t simply summon lightness on command if we take life and ourselves too seriously. But that doesn’t mean living superficially. It’s about putting things into perspective:

  • What truly needs my attention?
  • And where can I let go and ease up a little?

Gehirn - das Sonnenkind in Dir

Our Brain Loves the Absurd

Our brain enjoys thinking in a playful and absurd way—and this applies to learning too. We remember extraordinary things much more easily.

Amid life’s daily struggles, how can we invite lightness into our lives so that our Sun Child feels at home?

Discover the playful side of yourself in all sorts of moments—and most importantly, give your Sun Child space! Don’t take yourself too seriously, and embrace the joy of laughing at yourself. It makes you more likeable and is wonderfully liberating!

I came across a powerful line in Psychologies magazine (January 2025):
“When we are in ‘play’ mode, we are less concerned about making mistakes, and our minds are more open to creative solutions.”

As children, we instinctively knew how to do this. As adults, we have to relearn it. But fortunately, we’ve never completely lost it, as this quote reminds us:

“The heart remains a child.” – Theodor Fontane (writer, journalist & critic)

Das Sonnenkind in Dir

So, let’s get started!

Ideas for awakening your Sun Child:

  • An exercise from my English coaching sessions, which I also use in corporate training: Alternative use of an object. Look around your desk, pick an item, and give it a new purpose. One participant chose a face mask and repurposed it as an eye mask for office naps—or alternatively, as a hammock for her Snoopy. She demonstrated it brilliantly! 🙂

  • A game I love playing in my English & resilience training sessions: Three participants each say a syllable—for example, Ro – Sa – Ly. Another participant acts as an expert and spontaneously explains the meaning of the word. One participant described Rosaly (Ro-Sa-Ly) so convincingly that we were all hanging on her every word.

  • A long-time family tradition on road trips: We create sentences from the number plates of cars in front of us. Example: F-LP – “Feast on lovely plums.”
    Note: You can also play this game on your own.

  • Put on some upbeat music and dance! (Suggestions: “Happy” – Pharrell Williams, “I’m So Excited” – The Weather Girls, “Move in the Right Direction” – Gossip.)

  • Shake it off! I often shake and wiggle away stress, brush it off, and bounce on the spot—it’s incredibly stress-relieving.
    Movement (embodiment) works wonders.

  • Just for fun: A few years ago, we spent an afternoon in an English tearoom drawing. The idea, of course, came from my family—who are all talented artists. I, on the other hand, have exactly zero drawing skills. But we had so much fun! Sometimes, the most freeing thing is doing something with no ambition and no talent at all. 🙂

  • Skipping—remember that? I used to love skipping as a child.

  • Puzzles—there are some beautiful designs out there!

Moving people stehen fuer das Sonnenkind in Dir

Applied Improvisation

Let me start with a quote from the Irish Independent:

  • Improv is almost like yoga for life.
    Feeling as though she had begun ‘sleepwalking through life’, one writer decided to shake things up by signing up for improv classes. Not only did an immersion in the quick-thinking theatre world leave her feeling brave and creative, it also gave her new skills for wider life.

This quote perfectly illustrates how improvisation can not only boost creativity and courage but also help us develop valuable life skills. In my work as a trainer and coach, I use applied improvisation to foster exactly that—helping people communicate more freely, navigate challenges, and create stronger connections in everyday life.

Improvisation gives us the freedom to act spontaneously, trust ourselves and others, and embrace mistakes as part of the learning process. It creates space for new perspectives, creativity, and lightness in life.

Curious?

If this topic resonates with you and you’d like to explore it further:

Would you like to hear more? I’d love to connect!

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