Mountain Zen Den Podcast

"No matter how sophisticated you may be, a large granite mountain cannot be denied – it speaks in silence to the very core of your being" ~ Ansel Adams

"Be still and know that He is God." ~ Steven Curtis Chapman

You have made it through the first week of the 21-Day Nature Challenge!

There's something magical that happens to a person after having spent considerable time in Nature.

You have been learning, or re-learning how to use all of your senses, and to be mindful whenever you step outside.

Remember when you were a kid, how easy and natural it was to take in more of the world? You just did it naturally. Everything was new and your eyes and ears, and entire being was wide open to the experience. The outside world was an amazing and magical place to be in! It was always inviting you to come explore, climb trees, jump in puddles, dig tunnels, catch fireflies, collect rocks, build forts and just play!

Guess what? It hasn't changed, we have! Somehow along the way as we grow up we begin to lose our childlike sense of wonder and curiosity about things, and we begin to fall into a pattern of indifference, boredom and busyness.

Collect rocks?! I mean they're just rock's for Pete's sake! Something deep inside knew that there was more to the world than just work and school and buildings and all the tangible elements that surrounded us.

Did you know that we have more than five senses? Beyond what we traditionally think of as having a sixth sense, that is, the ability or intuition to know or understand things that other people don't, new research is confirming evidence of a different kind of sixth sense – the ability to sense the Earth's magnetic field – much like birds, and insects and even some mammals.

Neuroscientists are now saying that we are a bundle of senses. Some people even believe we have up to eleven senses. Some of these are believed to help a person monitor subtle changes in their environment, and adjust to them for safety and protection. T his only really happens on a subconscious level.

As you are out in the great wild world today, use this time to try to find and strengthen your deeper intuition, that inner voice that you can only hear with your soul. Remember the word A.W.A.R.E.Awaken Within And Remain Engaged.

There are some things you just know that you know that you know. Nature has spoken and it is so. No words, no instruction book, no advice from a parent, teacher, mentor, or friend can persuade or dissuade you otherwise. Trust that knowing, and accept with the simplicity of a child.

Today, be still and know.

Checklist for Day 7

☐ MEDITATION: Day 7 – "Knowing. Learning to Be Intuitive" (Be sure to listen to this active meditation on iTunes or here at Mountain Zen.)

☐ NATURE WALK: Spend 20 minutes outdoors. Take note of all of the inner and outer workings of the immediate world around you. If you're in a place that affords you a view of the sky, get outside for a few moments this evening and, if they are visible, stare up at the stars and moon in a curious state of wonder.Here are a couple things you might ponder: If I had to take a guess, how close would our nearest living, intelligent neighbor be? What is nature like on other planets? How far is a light year, really?…

☐ JOURNAL: Answer the questions above.List one thing about today's experience that you are grateful for.

And that's all for today! Three thumbs up!

See you again tomorrow as the adventure continues...

Don't forget to post your pictures, experiences, observations and questions and share them on our 21-Day Nature Challenge Facebook Community Group page.

"I arise today through the strength of heaven; Light of sun, radiance of moon, splendor of fire, speed of lightning, swiftness of wind, depth of sea, stability of earth, firmness of rock. ~ Saint Patrick

Your deepest roots are in nature. No matter who you are, or what kind of life you lead, you remain irrevocably linked with the rest of creation. ~ Charles Cook

Now that you have begun sharpening all your senses, (or at least the ones you are aware of) one by one, in a mindful way out in nature, it's time to just step back and be aware of what just happened.

You willingly chose to focus on one sense a day in nature, sight sound, smell, touch and taste in the present moment. As this happens, whether you know it or not, you are practicing mindfulness.

When we meditate, mindfulness isn't about shutting thoughts out, but about being aware of them and strengthening your focus muscle. It has been said that trying to keep thoughts from coming into your head is like trying to hold a beach ball under water. You can only do it for so long until it pops up to the surface again.

Today when you're outside take a minute being mindful of each of your five senses. Take note of what you are observing with each of your individual senses, and in particular, how you feel about it and what it does to your emotions.

As you walk or sit or even run, time yourself for one minute fully use only your eyes to observe everything you see, practicing what we learned on Day 1 – taking notes of shapes, sizes colors, patterns, shadows, hues and light…

Then for the next sixty seconds use only your ears as much as possible. Stop and close your eyes to better zoom your hearing radar in on the sounds around you.

Next use your nose and take in all the aromas, odors, fragrances and scents available to you at this moment.

Then, move on to your sense of touch for a full minute. Reach out, up, over or down and feel the nearest substance within your reach. Try to describe in words what each object or substance feels like, texture, temperature, etc.

And finally, try to taste the wind. If you're up for it, find something safe and familiar to put between your teeth like a blade of grass or the stem of a dried weed. Note the flavor. Maybe it tastes like "chicken". (Doesn't everything?) Maybe it tastes like nothing at all. Take note of that as well.

After you've taken five minutes to use all of your senses, use the next fifteen minutes outdoors to put them all together and just soak up the world around you.It's actually really amazing if you stop to think about it. It might even put you in sensory overload. It's sort of the opposite of being in a sensory deprivation tank.

You may even begin to feel like a super hero with super powers, knowing that probably less that 1% of the world's population has even ever tried to be mindful of all of their senses at once. Seriously, after first trying this I was hyper-sensitive to things I hadn't really been aware of before, especially sounds. Birds in particular, but all sounds all around were literally popping out at me in stereo.

As you learn to be mindful, your mind becomes like a drone with a camera that can zoom way in and up close on only one thing, or, it can zoom way out to take in a bird's-eye view of the landscape below. It's up to you what you choose to focus on.

It's like that with meditation as well. You can be aware of what is happening around you while focusing on a particular thought or detail.

So today, try practicing using each of your senses one at a time and then just relax and absorb the entire world around you. Your day and life will take on a whole new level of enjoyment and heightened awareness. Try it and see! Or hear… or smell or feel or whatever…

Checklist for Day 6

☐ MEDITATION:Day 6 – "Putting It All Together (Full Awareness)" (Listen to this active meditation on iTunes or here at Mountain Zen.)

☐ NATURE WALK: 20 minutes outdoors in a state of full awareness. Try using all of your senses, one at a time for one minute each, and then all at once taking in your surroundings.

☐ JOURNAL: What is the one sense you are most grateful for (and would hate to lose over any other?) Why?

How did it feel using them all at once in a very intentional, mindful way?

That's it for Day 6!

Don't forget to post your pictures, experiences, observations and questions and share them on our 21-Day Nature Challenge Facebook Community Group page.

We'll see you back here tomorrow for Day 7!

Day 5 ~ TASTE & SEE!

"One must ask children and birds how cherries and strawberries taste." ~ Johann Wolfgang von Goethe

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So how are you doing on the 21-Day Nature Challenge? Are you finding it difficult staying on track and doing this challenge every day? If so, don't be discouraged.

Life gets in the way, as they say. It's a normal thing. And the whole point of the challenge is to be able to take an ordinary day and make it extraordinary by living in the moment, whatever the moment brings. Doing it in Nature gives an added benefit of beauty, peace and health & fitness by getting outdoor exercise, sunshine and fresh air - all good for the body, mind and spirit.

So if you miss a day or two, or aren't able to do everything on the checklist, we just want to encourage you, and remind you that whether you're seeing or noticing any immediate improvements in your mindfulness, weight loss or whatever other reason you've chosen to do this, the point is, just by doing a little more than you would normally do - making healthy choices and intentionally being present even for small bits of time – like anything, the more you do it, the better you will get at it. So just keep on making forward motion everyday. It will pay off in ways you may not even realize until much later.

Today we are focusing on a physical sense that sometimes gets us in trouble, and that we rarely think about in nature - the sense of Taste.

The average person has about 10,000 taste buds which are microvilli, or tiny hairs which send messages to the brain about how something tastes. We mentioned on Day 3 that our sense of smell really affects our sense of taste. While we can differentiate between thousands of odors, we can only taste salty, sweet, bitter, and sour. Working in conjunction with the tongue, the nose helps add variety and flavoring to the taste sensation. Cool!

The down side of this is that when we smell something irresistible, it can help outvote our brain in the decision-making process of when, what and how much to eat. We're talking bacon, doughnuts, fried chicken, and cinnamon rolls… Ok time to stop drooling!

Introducing mindfulness eating. Perhaps you've heard of this concept.

Mindfulness eating involves slowing down, primarily choosing nutritionally healthy foods, not overloading your plate, truly enjoying each bite, not multi-tasking, but when eating, just eat, listening to your body and stopping when you are full, and finally considering where your food comes from.

We're not saying you can't eat a piece of chocolate cake or a bowl of ice-cream. If you're choosing to do it mindfully, you are only going to eat probably half the amount, and enjoy it twice as much! If you're really listening to your hunger cues and you are truly intentionally enjoying your food, it may only take a few bites to satisfy your hunger. The point is, you need to be listening to what your body needs and honoring that.

And while you're listening, it really helps to consider where your food comes from in the first place.

In the good old days, before McDonald's and Burger King, our ancestors knew where their food came from, how to hunt or grow it, and the whole process it took to procure and prepare it. It potentially added another dimension of appreciation and enjoyment to the meal.

How often do we stop to think about the whole process of where our food comes from? - From the person who plants it, cultivates it, harvests it, sells it, buys it, stocks it, brings it home, plans the meal, and prepares and puts it on the table.

So as you step outside today, we're not going to make you pull a Euell Gibbons and eat pine nuts and dandelions, (although you can if you want to). But just open your mouth and imagine what the air and the day tastes like if it had a taste.

Do it, enjoying the present moment, whatever it brings, knowing that when you get home, the very next meal or snack you have, you will remember what we just talked about and choose to eat in a mindful way.

Oh and while you're out getting fresh air and exercise, feel to free to put a pine needle, dandelion leaf or piece of clover in your mouth and see what it tastes like. Be sure you know what you are putting in your mouth though and definitely, no matter what, stay away from yellow snow!

That's it for today's 21-Day Nature Challenged.

Now go in peace, knowing that you've got good taste!

"Forget not that the Earth delights to feel your bare feet, and the winds long to play with your hair." ~ Kahlil Gibran

"Earth's crammed with heaven... But only he who sees, takes off his shoes."

~ Elizabeth Barrett Browning

Welcome to Day 4!

You are on a roll… Way to go!

By now you are probably aware that you are generally most comfortable in using only one or two of your five senses. This can be eye-opening, (or nose-opening as we smelled yesterday).

We have millions of specialized touch receptors in our skin and tissues, which send touch signals to our brains. These receptors all respond to touch, pressure, temperature and pain.

Many animals, such as cats have an advantage over us. Their whiskers, which are very different from the fur on their bodies are actually touch receptors embedded deeper than their shorter top-coat fur. These hairs are connected to their nervous and muscular systems acting as sensory nerves and helping it to respond to changes in its surroundings. This helps them "see" with their bodies when it is dark.

Still, we have an amazing gift in the sense of touch, able to distinguish between rough and soft, hard and smooth, hot and cold and a variety of other textures and sensations.

If we are paying attention, we can tell when a cold front is moving in.

With that in mind bring your attention to every physically related touch sensation you are feeling right at this moment. Maybe it's the pressure of your back and seat in the chair.Maybe it's a little breeze in the air. Or perhaps you feel a slight tickle or itch on your head, face or body.

Isn't it crazy how unusual it is to actually pay attention to the physical sensations of our body? This is part of being mindful.

On the other hand, if we were constantly only thinking of all of the physical sensations we were experiencing at every moment throughout the day, we would probably explode from sensory overload.

Find a comfortable place to sit down for a minute and run your hands across the grass or ground or dirt. Try to dig your hands into the earth and pick up a handful of soil like we did yesterday.

Now take off your shoes and just let your bare feet feel the earth and the grass beneath them. Come on, this is supposed to be a challenge, right? I dare you! How would you describe what it feels like?

Grounding to the earth by either sitting or lying down, or standing and walking in your bare feet, where your skin is actually touching the earth is believed to bring a super energy back into the body and spirit. Something special happens when we are literally in touch with Mother Nature.

So today, enjoy just feeling your way around outside, staying present in the moment, and be at peace knowing that as a result of this little active meditation you are once again in touch with yourself and with your world.

Checklist for Day 4

☐ MEDITATION: Day 4 – "Learning to Be In 'Touch' With Your World" (You can listen to this active meditation on iTunes or here at Mountain Zen.)

☐ NATURE WALK: Spend 20 minutes outside touching the grass, the earth...feel the dirt. Try to take note of how these physical sensations affect your emotions. Be mindful of them. Take off your shoes and enjoy that sensation of the grass and earth beneath your feet.

☐ JOURNAL: Describe the different sensations you felt today and how they made you feel emotionally. Were you comfortable touching the dirt? Did you enjoy the feeling of your feet on the ground? Did it bring back any good childhood memories you may have forgotten? And especially, what are you grateful for today?

That's it for today. You are now a well-grounded individual!

Quick reminder, be sure to post your pictures, experiences, observations and questions and share them on our 21-Day Nature Challenge Facebook Community Group page.

See you here tomorrow!

"Every flower is a soul blossoming in nature." ~ Gerard De Nerval

Our intention for the day is to follow our noses. Or at least pay attention to the gift of smell.

The practical purpose of our proboscis', (that is our noses), is one of the most overlooked, (pardon the pun), powers we have been bestowed with.

While animals have a much greater ability to use their noses for tracking and differentiating between vast numbers of varying smells, the human sense of smell is still quite acute. In fact, we can recognize thousands of different smells. This is because we have around five or six million odor-detecting cells high up in our nasal passages. On the other hand, rabbits have about a hundred million of these, while dogs have more than twice that number.

Good luck in a smelling contest with the creatures of the wild world!

Still, studies have shown that given the intention and opportunity, we can get pretty good at using our noses to track. In fact, we've been given two nostrils so that we can smell in "stereo".

When we are paying attention, and are being particularly sensitive to smells, fragrances, odors and aromas, this stereo effect can help guide us in "scent direction". This has been proven in blindfold tests with humans. And this is one reason animals can track so well just using their sense of smell.

Just watch your dog on the trail next time you're outside with them. They get the odors way up in their nostrils by executing short powerful sniffs, and then blowing out and doing it all over again, following where the scent is strongest.

For the most part, in this century, our very safety and well-being may not seem very dependent on the gift of smell, but it certainly can enhance and affect our enjoyment of an outdoor or dining experience, and even our moods.

Another interesting fact about the sense of smell is that it is directly linked in our brains to memories and emotions. This is one reason that essential oils and aroma therapy work so well in healing and mood enhancement.

We could go on about how our noses are the main organ of taste as well as smell. But we'll save that for Day 5.

When it comes to smells, Nature has some real winners out there, including fresh-mowed hay or grass, gardenias, lavender, clover and alfalfa, oranges, lemons, coffee, cinnamon, peppermint, pineapples, pine cones, chimney smoke and fire. The mere act of mentioning these treasures almost brings them to life, awakening your nose until you swear you could smell them right now.

There's an endless array of aromas to be enjoyed. These deliver some of the best memories and experiences in life because they make us feel so alert and alive! I love nothing more than the smell of the road, forest and earth after a good rainfall, or the scent of a pinewood campfire, with some s'mores and applewood bacon and coffee thrown in. See what I mean?

So, as you step out your door today, lift your head and take in a couple really powerful short sniffs as you observe your world with your nose. What do you smell? Try to define in your mind what scents are on the wind and in the air today.

If you have a cold or are struggling with allergies, just give it your best shot, and maybe even imagine what you would expect to smell on a day like this in your area this time of year.

For a more up-close and personal experience if possible, find a leaf or flower, tree-trunk, bark or even some grass to press your nose against and take a good whiff. Try to describe with words what you smell.

Here are a few description words for smells that you can choose from –

acrid, clean, crisp, dirty, earthy, fishy, fresh, floral, flowery, loamy, moist, musty, pungent, putrid, rancid, rotten, sharp, sour, spicy, spoiled, stale, sweaty, sweet, tart, and wispy.

There are so many more descriptive words you could use but this should help get you started.

Perhaps the best news about the sense of smell is that it can be strengthened through training. Keep that in mind as you go about identifying and enjoying the fragrances, scents and odors in the great outdoors all around you.

Let's practice a bit today.

After you a have tried smelling the general air around you, find something like a leaf, an acorn, a pine cone, a twig, a budding flower, grass or anything natural and put it up to your nose?

What does it smell like? Can you even detect the faintest odor? Choose from the list of descriptive words we just went over and try to at least give it a name.

Now reach down and pick up a handful of dirt or soil if possible and give it a good sniff. Careful not to get too much in your nostrils!

Did you know research has shown that exposure to dirt can actually strengthen your immune system and even help us fight allergies and asthma? It is also said to be good for our skin. Who knew? I have a friend who used to say, "God made dirt so dirt don't hurt!" Turns out she may have been on to something.

So… go ahead, take a good whiff and try to describe the smell. Is it very different than the air all around you? Or is there a faint hint of it in the wind?

Now you know why our pooches love going for a walk. There are so many new and exciting things to smell in Nature!

So get outside and smell your world today. It could be a very eye-opening experience for your nose!

Here is your Checklist for Day 3

☐ MEDITATION: Day 3 – "Learning to Be Mindful of Scents and Aromas"

☐ NATURE WALK: 20 minutes with your nose in the air

☐ JOURNAL: List three outdoor scents, aromas or odors that you observed today. How did they make you feel? Were you surprised by anything you experienced today? What are you most grateful for about them?

That about wraps it up for today. Thanks again for being here! See you again tomorrow!

"The word 'LISTEN' contains the same letters as the word 'SILENT'". ~ Alfred Brendel

"Listening is about being present, not just about being quiet." ~ Krista Tippett

Welcome back!

We are learning to be more appreciative and grateful for all of the natural goodness in our life. It's about intentionally noticing the simple things everywhere around us.

Today we are going to use another of our God-given senses. Hearing.

Have you ever truly stopped and thought about what an amazing gift sounds are? Frequencies vibrating at different rates can make an amazing variety of noises, tones and even music! Sounds can be quite pleasant, or they can range from being minor annoyances to being downright harsh and painful.

In nature, sounds at times, are there to give a warning; from a distant roll or nearby clap of thunder, to an approaching predator, or an alert that a large waterfall is up ahead. Sounds are also used by animals of all types to attract their mates, or warn their competitors, "This is my territory, stay away!"

Today as you set out with the intention of paying attention to the sounds all around, you are going to hear things you have never noticed before. This is especially true of human-made noise. Try not to let this bother you. As you are learning to allow thoughts to pass without judgment in your daily meditations, you are also learning to allow sounds to come and go without annoyance or any particular thought, just an awareness.

So, step outside, take a deep breath, close your eyes and open your ears.

Listen beyond the traffic, airplanes, motors, radios, etc., to the subtle sounds of nature.

Listen for things such as wind, leaves rattling on a sidewalk, the sound of your breathing and footsteps, a bird's call, even your heartbeat. As you do, set the intention to have gratitude for the gift of hearing and enjoy it immensely.

Say out loud so your ears can hear it, "Thank you!"

Then, when you get home and throughout the rest of your day and evening, try to listen a little closer to your family, friends and loved ones. Learn to listen with your heart. Your life will be so much sweeter as a result.

Here is your Checklist for Day 2

☐ MEDITATION: Day 2 – "Learning to Be Mindful With Your Ears" (You can listen to this active meditation on iTunes or here at Mountain Zen.)

☐ NATURE WALK: 20 minutes with your ears wide open

☐ JOURNAL: Note your observations. What did you hear? How did they make you feel? Something you found to be grateful for.

That's all for today! See you back here tomorrow!

"There's so much beauty around us for just two eyes to see, and everywhere I go I'm looking…" ~Rich Mullins

We'll begin with this thoughtful and active meditation for the day.

Today you begin your journey to a new life in a new world as you start to see everything through fresh eyes with a mindful heart.

Now there are two things you need to commit to as you begin:

1. Set an "Intention".

Take a few thoughtful moments to write in your Nature Journal exactly what you hope to get out of this 21-Day adventure.

It could be something as simple as – "I want to be more mindful", or "I want to develop the habit of practicing meditation, so that I can be a calmer, more focused human being."

It may be that you want to learn how to manage the stress in your life, or you may simply just want to learn how to slow down and live in the present moment.

1. Learn to develop "Beginner's Mind" ~ Decide to adopt a fresh, childlike attitude with openness and wonder, as if seeing the world for the first time. This will make your journey so much more rewarding, exciting and enjoyable.

So here goes!

Imagine that like Edmond Dantes in the Count of Monte Cristo, you have just emerged from a dark and dreary dungeon cell to which you have been confined for the past ten years.

The sun and sky never looked so beautiful! Everything is fascinating and full of wonder and possibility.

Now take a deep breath, step outside you door, and enjoy a 20 minute walk in your neighborhood, or other favorite outdoor location, soaking up all there is to see. Commit to using your eyes in the present moment. Notice the amazing variety of shapes and forms and colors in the world all around you.

As you spend more time in nature with intentional awareness you will begin to notice a whole new world of patterns, colors, shades, and light. Plein air artists, (outdoor painters), say that the more time they spend outdoors observing and painting, the more sensitive they become to all the variations of colors, light and patterns. And you will too! Just be intentional in your awareness and observations.

Find something natural and bring it home for your own "Nature Zen Den", (which we will be creating this week). Commit to looking at it through fresh eyes and "seeing" it in a new light. (It can be anything natural – a leaf, a rock, some grass, dried weeds, a pine cone, etc.).

As you truly observe it, as if seeing it for the very first time, ask a few thoughtful questions.

What purpose does this object serve in nature? Why is it shaped the way it is? Does its color carry any meaning or significance? You get the idea. Just be curious and observant.

You are becoming A.W.A.R.E. You are awakening within and remaining engaged.

Finally, notice one thing about your walk that you are grateful for. Name it and say "Thank you!"

Here is your Checklist for Day 1

☐ MEDITATION: Day 1 – "Learning to Be Mindful With Your Eyes"

☐ NATURE WALK: 20 minutes outdoors

☐ JOURNAL: Observations (What did you see/notice?) What you are grateful for?

That's it! Well done. We'll see you back here tomorrow.

There is a Norwegian concept known as "Friluftsliv". Hard to pronounce, but a great philosophy to live by. Basically it's about being outside as much as possible. It's come to embody Norway's cultural love affair with Nature.

First introduced in 1859, Friluftsliv refers to uplifting ambience.

One of the best ways you can enjoy the simple moments in an uplifting ambience in life is by going for regular walks.

There are many reasons you should head out the door and take a walk right now. Here are just a few of them -

1. Fresh air
2. Sunshine
3. Exercise
4. A Treat for All of Your Senses
5. Get Fresh Perspective
6. Elevate Your Mood

A good walk outdoors can uplift your spirit, release endorphins and elevate your mood. Walking in nature is the best natural anti-depressant! Over the counter and available for all!

And finally…

1. It's Good for Your Brain!

Regular exercise changes the brain to improve cognitive skills. It also increases the production of serotonin, (a hormone associated with good health and mental well-being).

Studies have shown that physically active people have more receptors in their brains than inactive people. In fact, a good brisk walk can actually help build new neural pathways and connections.

So let's all get outside and become brilliant!

"What the false self fears more than anything else is change." ~ Father Richard Rohr

We all have different and varying opinions on the definition of success, but I think it's say to say that we'd all agree that -

Success in life is becoming what you want to be.

The path you take ton get there is up to you, but the fact is - Nature is a major catalyst in helping us get there faster!

Here's how:

Everything alive is either growing or dying. To be alive means to grow. When you stop growing, you die.

In his classic personal growth book, "The Science of Getting Rich", author Wallace Wattles offers this universal wisdom –

"The purpose of nature is the advancement and development of life… Every living thing must continually seek for the enlargement of its life because life – in the mere act of living – must increase itself...There are three motives for which we live: we live for the body, the mind and the soul."

As we immerse ourselves in the restorative, energizing qualities of Nature we begin to nurture and grow in each of these areas.

The wholesome, organic properties of the natural world help return us to our roots. It's sort of like when you put a fish back in the water after finding it on dry land, our bodies, minds and souls are returned home, revived, renewed and restored.

Not only does spending time in the wild energize and awaken us, but it brings a rest and recreation that cannot be fully replicated or manufactured anywhere else.

Nature is an endless storehouse of riches. It is in a constant state of renewal of itself. And the fact is, we all are a part of Nature.

To learn more listen to today's show! Glad you're here...

"Productivity is less about what you do with your time. And more about how you run your mind." ~ Robin S. Sharma

Here at Mountain Zen Den it's not just about spending time in nature for the sake of being more mindful, or even about being mindful for it's own sake. We're here to help you create and design a lifestyle, a way of living and of Being that brings you the life you've always wanted, one day at a time.

It's about finding joy and simplicity in the simple things, and slowing down enough to appreciate and nurture the love and tranquility that living a more mindful life brings.

What is the one thing above all else that you know has to get done today?

Glad you're here! Come on in...