Go easy on yourself. It might be the best way to run faster, find more power on the bike, climb with ease, and pull off unimaginable feats of strength and endurance. It might be the best way for you to do everything there is.
This doesn’t mean go lazy, go floppy, or don’t go at all. It means go! Go without the idea that hard things can only achieved by force and struggle. Drop that idea off at corner!
Go with the idea that you have a choice in how you accomplish everything you accomplish. You can work to gain things in your life by force. You can also work to gain things in your life by ease. Chances are, you’re going to like ease better. With ease, chances are you’re going to like you better.
How??? Avoid smashing headlong against problems and challenges in your life.
When you smash against things, things break. You might knock down a few walls this way, but you’ll knock yourself down, too. Relax your mind to relax your body, and move easy through “impossible.” Get comfortable all around challenges. Get comfortable all around you.
When you know your way around you, you’re going to knock your own socks off. You’re going to have loads of fun seeing things that are supposed to be “hard” just happen for you. No force, no struggle, just doing it. Just doing you.
Try applying this to your yoga. Try applying it to your runs and races, your cycling and rowing, your skiing, your climbing. See what happens, and let me know how it goes.
Want to put this into practice? I’m leading a Hard Things Made Easy training workshop at Strala in NYC, jump in!
Strala is the movement system that ignites freedom.
Align with a clear, effective, connected, and inspiring method that will take your personal practice, leading abilities, and life to infinite possibilities.
About Strala Training
Strala is moving with ease during restful and challenging circumstances alike. When you find ease in effort, your body and life become very capable and strong. You become an expert at creating space in your life for peace, creativity, inspiration, and all-around feeling great.
Strala Training empowers you to find this easy capability whether on your yoga mat, leading a class, or living your life. With Strala, your yoga will transform into a moving meditation that cultivates a radiantly strong, connected, healthy, and inspired body and mind from the inside out.
This training gives you the tools you need to become the leader you’re meant to be, to yourself, those nearest you, or to millions of people around the world.
- If you’re leading yoga, people will love the experience, and your classes will grow.
- You’ll be a creative, capable and inventive leader at work.
- You’ll connect and relate easily and enjoyably with the people around you.
- You’ll make the yoga you want, and the life you want.
Whether you’re interested in pursuing a teaching path, getting deeper into your yoga, or both, Strala Training is a journey that will transform your inner and outer world.
Learning to move with ease in your body and life is a different kind of challenge than the push and struggle of ordinary physical effort. It’s also a much more rewarding one. It gives far greater physical and life ability. It also gives you you. From here, you get to support other people in finding their own way, and creating their own inspiring lives.
Who is this for?
Strala is practice for accomplishing great challenges with inspiring ease, while dropping the push, stress and struggle from your yoga. It’s also practice for being the best in the world at being you, while dropping the push, stress and struggle from your life. Whether you’re leading yoga, leading at work, or leading your life, Strala gives you practice time for being capable in your body and life. Our training gives you the design details on how this works, and how to use it consciously in everything you do.
What you’ll learn
You’ll learn how to understand and lead a Strala STRONG class, including sequencing, pace, flow, psychology, language and music. You’ll also learn to be incredibly capable in your body and in your life.
We begin with breath, getting into your natural flow, and connecting to creativity and intuition. You get happy! And you get to help many others in finding and creating their own way.
- Give people in your classes a feeling of strength, expansiveness, and ease in the midst of challenge
- Learn Strala sequencing, flows, language, and pacing that will help pack your classes, and keep people coming back again and again
- You can only give what you have yourself. Become calm, creative, and capable in your own life, so you can inspire others on a broad level
- Grasp the tools to reach and surpass your goals in yoga, wellness, and your life
- Become the inspirational leader you’re meant to be
- Help even more people live inspiring, healthy, and capable lives!
Mostly we talk about how it feels great. People get happy! They get super-healthy. They make their own rules, and their own yoga. They make their own incredibly inspiring lives.
But where does this begin? What gets the ball rolling? How does everything end up being so different?
It’s in our minds. Strala psychology is extremely expansive, freeing, creative, intuitive, never stuck.
It’s in our bodies. We’re everything we are – body, mind and spirit, all one whole – and we care for all of it.
It’s in our world without rules, without “correct” ways, without gurus. It’s people finding their own ways into their own bodies, and into a world without limits.
It’s in how we move.
The pose isn’t the goal. You’re the goal. Feeling good in your body and mind is the goal. From here, you can do everything there is.
From here you’re going to inspire a lot of people, starting with you.
Named “Yoga Rebel” by the New York Times, Tara Stiles is the founder and owner of Strala Yoga, widely known for its unpretentious, inclusive, and straightforward approach to yoga and meditation. Tara has been featured in Vogue, Elle, Harpers Bazaar, Lucky, InStyle, Esquire, Cosmopolitan, Shape, Self, Fit Perez, and Fit Sugar, and profiled by The New York times, Times of India, The Times (UK), and Dagnes Nyheter. Tara is the designer and face of Reebok’s yoga lifestyle line, and author of two best selling books: Slim Calm Sexy Yoga and Yoga Cures. She has created several DVD series collaborations with Jane Fonda, Deepak Chopra, Tia Mowry, Brooklyn Decker and ELLE Magazine. The Alliance For A Healthier Generation, Bill Clinton’s initiative to combat childhood obesity, tapped Tara to help promote activity to the 14,000+ participating schools. Jane Fonda named Tara “the new face of fitness” and Vanity Fair declared her the “Coolest Yoga Instructor Ever.”
Mike is a guide and resident healer at Strala. Named “Best Mover” by MindBodyGreen and one of Shape Magazine’s Hottest Trainers, he’s practiced Eastern movement and healing techniques, including tai chi, qigong, and shiatsu, for more than three decades. In his younger years, Mike demolished centuries of reasonable and well-tested martial traditions in hundreds of competitions, by applying unruly imagination to a world where rules were unbreakable. As he got older, he continued on to medical applications of the mind-body connection in university. Mike studied mind-body medicine at Harvard, and alternative medicine and psychology at Oxford. After running into walls with standard medical practice in the U.S. and England, Mike left his healthcare roots. He worked at a steel mill for a while, joined a web company, and then founded a few more. Now Mike has found his way back to health care done right: helping people let go of stress in their bodies and minds, become their own best caregivers, and live happy capable lives. Mike is the husband of yoga master Tara Stiles, and climbs a few mountains in his spare time.
Heidi is Strala’s resident upside-down girl, in her classes and the Strala Training programs. Nothing makes Heidi happier than being able to share her love of yoga and being upside down in the most fun, safe way possible. Heidi is a true believer that “Yoga Cures.” Lengthening and strengthening through yoga led to a healed herniated disc in Heidi’s cervical spine, and prevented surgery on two broken vertebrae in her lumbar spine. Heidi maintains an intense focus on core integration and alignment, stemming from her desire to use yoga as a tool to heal and strengthen the body. Heidi also believes that playfulness is vital, always balancing strength with levity. In her classes, expect to breathe, laugh and sweat! Heidi is the resident yoga and nutrition expert for SHAPE magazine. Featured in numerous publications, Heidi is a Brand Ambassador for SOLOW Sport and contributes to MindBodyGreen, where she details her quest to find the most delicious and nutritious ways to fuel and re-fuel pre and post-yoga.
Sam is an Ohashiatsu teacher and practitioner living in NYC. While studying Comparative Religion and Philosophy at the University of Edinburgh in 1981, he began to practice Iyengar yoga. Sam continued to practice and teach yoga after moving to NYC. Eager to learn more about the relationship between the healing properties of yoga and traditional Asian medicine, he began studying with Wataru Ohashi. Sam fell in love with shiatsu, began teaching Ohashiatsu in 1987, and has since taught in NYC, Omega Institute, and throughout the US and Europe. Sam also teaches enhancement workshops and seminars based on his study of Feldenkrais Method, Gestalt therapy, Zen Shiatsu, TCM, and other modalities. His understanding of the healing arts is deeply influenced as well by his study and teaching of martial arts since 1988.
Derek Beres has devoted his life to exposing people to international music, yoga and mythology as a means of creating better individuals and a more understanding global culture. A multi-faceted journalist, DJ and yoga instructor, he is the Creative Director of the Tadasana Festival of Yoga & Music. He has published six books, and has contributed to dozens of magazines and websites regarding the traditional and digital realms of global music, yoga and health, including Women’s Health, Yoga Journal, National Geographic, Rolling Stone Middle East, Departures, AOL, MTV, Huffington Post, the Village Voice and Relix. He currently writes a weekly column for Big Think, 21st Century Spirituality. Derek is one half of global music producers EarthRise SoundSystem, which creates innovative contexts for 21st century music and cultures to be explored. He is the creator of EarthRise Yoga, which he has taught at Equinox Fitness since 2004. Derek’s yoga classes and music have been featured by the NY Times, NBC Weekend Today, ABC Eyewitness News, Fox Business, BBC, and NY1, as well as in print and online by Fitness, Yoga Journal, Boston Globe, AOL’s Spinner, Newsday, MTV, NPR, and PRI.
As CEO and Founder of MindBodyGreen, Jason’s goal is to inspire people around the world to live their healthiest lives, by making informed choices about food, movement, and spirituality. After being told that he required back surgery, Jason opted for yoga and is now completely healed. Jason has been featured in The New York Times and Vogue Australia, and has a BA in History from Columbia University, where he played Varsity Basketball for four years. You can watch his video telling the story of how MindBodyGreen came to life here.
Holiday Special : Before January 1, $1,350 USD reserves your spot, remaining $1,550 is due by March 8 (Save $200, total is $2,900).
Starting January 1, $1,550 USD deposit reserves your spot, remaining $1,550 is due to Strala via check or credit card by March 8 (total is $3,100).
Payment plans may be available, just ask! Email Mike@StralaYoga.com
After payment, you must fill out Strala’s application here. You will receive a full refund if you are not accepted into this round of Strala training. All purchases are final. This is non-refundable, except if you are not accepted this time.
Admission to training is solely at Strala’s discretion.
Saturday March 8 to Sunday April 27 : Saturdays & Sundays from 1pm to 4pm
Added Time Requirements
Group work, Reading, Writing, Classes, Hands-on Teaching Practice.
Strala follows a graduate school (or adult learning) rather than grade school approach; the training is yours to go at your own pace in your own way. You can complete added work on your own timeframe, and specialize in whatever directions interest you most. We’re here to support you.
People in our trainings always bring a wide range of backgrounds and experiences; it makes for a great group. Some want to lead classes, some want to get more into their yoga, and some are just leading their own inspiring lives. If you want to jump into Strala and get into you, you’re in the right place.
Admission into the training is solely at Strala’s discretion.
Strala 200+ Hour Read-to-Lead Certification, upon successful completion.
You can read more here about certification, alliances, and qualification to lead.
What is Yoga, What is Strala, Finding the Ease in Effort, Releasing vs. Stretching, Psychology of Yoga, Helping vs. Proving, Ethics, Living Yoga, Spirituality, Safety, Breathing, Moving, Adjustments, Alignment, Practical Anatomy & Physiology, Diagnosis, Preventing & Treating Injuries, Supporting vs. Fixing, Health & Nutrition, Yoga for Athletes, Strength & Endurance, Yoga for Kids, Poses, Sequences, History, Language, Leading Yoga, Reaching one person, Reaching millions of people, Business of Yoga, Getting a Job.
Check out our FAQ & Resources sections below, and email Mike at Mike@StralaYoga.com
Want to learn about our Strala Intensive Training? Click here!
Q: Are there any pre-requirements for training with Strala?
A: All our trainings have people from a wide range of backgrounds and experience. Some are relatively new to yoga and just want to jump in, some are long-time practicers exploring the connection between their yoga and the rest of life, and some are teachers wanting to bring the ease, freedom and expansiveness of Strala into their leading practice. The diversity matches well with real life, and makes great ground for training!
A: Strala Trainings follow an adult-learning model, which combines structured and unstructured time, with focus on practical application. This works well for people’s learning process, and counts toward your 200+hours.
a) Structured Time. Weekend sessions, Saturdays and Sundays from 1pm to 4pm
We cover a variety of topics in these sessions:
What is Yoga, What is Strala, Finding the Ease in Effort, Releasing vs. Stretching, Psychology of Yoga, Helping vs. Proving, Ethics, Living Yoga, Spirituality, Safety, Breathing, Moving, Adjustments, Alignment, Practical Anatomy & Physiology, Supporting vs. Fixing, Diagnosis, Healing, Health & Nutrition, Poses, Sequences, History, Language, Leading Yoga, Reaching one person, Reaching millions of people, Business of Yoga, Getting a Job.
b) Unstructured Time. Throughout the week, this time includes taking classes, reading, writing, and group work (practice leading).
Tara has a very hands-on practical approach to training, and to reaching people with yoga. Our training emphasizes practice with actual “doing” in addition to just talking. We offer the tools to help along the way.
Much of this can be done on your own time, both here at Strala, as well as wherever you like with other people in your program.
For some people with limited time during the week, they begin the work in advance of training start, and continue working with each other and moving through the reading after our weekend sessions end. And some people finish things more quickly.
It’s your training. You get to move at your own pace, and dive into topics that interest you. We’re here to support that.
A: Both trainings focus on applied rather than theoretical yoga: not much time on academic study of mythology, ancient texts or languages – and substantial focus on hands-on direct work with leading, touch, health, and healing. Both trainings cover the same general topics. People graduate from both trainings with the practical ground for leading in the real world.
The main difference is we have a good deal more time in the longer training to cover these topics in depth, and gain competence (and confidence) through practice and feedback with the group. Either way, you’ll have a great time getting into your own yoga, and get ready to lead and inspire a whole lot of people!
Q: I don’t live in New York City, where can I stay during training?
A: All our trainings have travelers from all around the world. People have had good experiences using the site Air B&B for affordable short-term rentals.
Want to learn more about training at Strala? Following are a few resources that might help!
I often overhear yoga conversations. Sometimes I jump in.
A couple times recently I’ve heard people talking about what muscles they should engage to do this or that pose. “If I flex this or tighten that, I might be able to pull it off! Maybe I should take that tensing and straining workshop!!”
Well, that’s one way. But it’s not a great way. I’ve never seen it lead to great capability, in much of anything.
Do you think a basketball player running down court decides which muscles to flex and tone? Does a mountaineer choose when it’s a good time to squeeze his butt? Does a dancer think about sucking in her belly? Not likely. Not the great ones.
Great athletes aren’t straining their bodies with their minds. They’re just moving. They do what they do with power, grace, fluidity. They do it without thinking. They don’t need to make the decisions for their bodies. Athletes move for what they want, and trust their bodies to find the way.
This isn’t some concept reserved for a chosen elite. Why would you train to be good in your body, when you can train to be great? Why would you train to be good in your life, when you can train to be great?
This also isn’t just about how to have a great run or an inspiring climb, although it will get you there.
It’s about how to be great in your life. You can stress and strain and obsess about controlling every movement in your life. Or you can trust that there’s a better way, that you already have it, and start using it.
As a start, make friends with your body. All this doesn’t mean “be lazy” and “it’s all good.” Far from it. This is about where you direct your efforts. It takes work to get to know your body. It takes work to learn how to use it based on feeling rather than force.
It also takes belief.
You need to believe all this doesn’t have to be a struggle.
You need to believe your body is an amazing piece of engineering.
You need to believe you don’t have to go to war with your body – to rigidly control its every move – to get things done.
You need to believe that feeling and sensitivity – to you, and to life – are stronger than pushing and forcing – against you, and against life.
Drop the struggle. You’re amazing. Trust your body.
Stop putting your energy into stressing and immobilizing yourself. Start moving easily in your life. You’ll get more done this way. You’ll also be happier.
PS – Want some practice time? Tara and I created an online yoga course to help. It’s everything you need , right where you are
Q: How long can you hold plank pose? A: 3 hours, at least. On each hand.
We sometimes get “expert trainer” questions like this. I usually make it a little light, by saying something like “3 hours on each hand” with a straight face. Followed by “Why, how long did you hold it in your training?”
Then we get talking. I follow up with how we move, and how we practice to do hard things easily, by keeping relaxed movability in your body, and a lot of ease in your mind. You can hold a plank as long as you want, because you’re not clenching all your muscles to “stay in it.” You stay easy, so it’s just not that hard.
When your training aims for getting to know your body and learning to work with what you’ve got – rather than for how long you can hold a plank, how much weight you can lift, or how fast you can run up hills – you’ll become much better at planks, moving of weight, and hill runs. Not by pushing and struggling up against these barriers – but by making friends with your body.
I used to work with a guy who ran a hedge fund. I taught him one-on-one at his office. He was a pain because he would always clench all his muscles when it got to plank pose time. This was supposed to be hard, so he made it as hard as he could! He would sweat like crazy. He thought that was a good workout.
Finally, I figured out how to change his experience. I made it into a “Plank Pose-Off!” I got down and said “How about we stay at least 2 minutes, then see who gives up first. I set my iPhone as the timer, so he could watch the seconds go by as he clenched and wasted energy. I just stayed there like it was no big deal. At about 2 1/2 minutes he collapsed, and I wasn’t sweating yet. He got it. He realized his way wasn’t as effective. He needed to learn a new way.
It’s cool when you talk to type A, big life-accomplishment people. They’re extremely interested in this concept of achieving more with less effort. They need that, and they know exactly how they’d use it. Usually when people are high achievers, they push through a lot emotionally, mentally, and physically. Some of them manage to crash through some barriers. Even a lot of barriers! But as they get older, they’re also very aware of what all that pushing and crashing does to their bodies and minds.
At a conference I spoke at last year, a woman from NASA asked me how to get the overachiever guys in her office into yoga. She was especially into this concept of moving with ease. I was excited to answer, because one of my favorite space videos is of the first lunar mission, at the moment when the astronauts first looked back and saw Earth. This is one of the most famous photos taken, looking at where they came from, instead of where they were headed, and all the space in between.
You can describe the idea of ease and moving with ease as gaining this perspective for the first time. The great achievement wasn’t just going to the moon, although that’s where they were headed. It was getting themselves into space where they have this perspective, this ability to see the Earth and how beautiful it is.
This space is needed to see and reflect on what you’re doing. This space is needed to create. Without the space to reflect, there is no room to improvise, no room to make better decisions. The NASA crowd understands this pretty well. People understand this just as well from their own work life. It’s a way of living effectively and efficiently. It’s a way of enjoying everything you’re living. It’s also happens to be the best way to train, for anything at all.
Hey runners, some thoughts on how you can use yoga to your advantage.
1) Take your movability test. Find a kind of yoga that moves, rather than just holds poses. You can do Strala online if that’s tough to find. Take a class, and see how you feel.
Can you move every inch of your body pretty easily? If yes, good, you’re ready for the open road. Better yet, head for the hills. But if you find it’s tough to get all your inches working happily together, then move along to part 2.
2) If moving in more than just a straight line is tough for you, consider using yoga as training for easy movability.
Think of it this way. In yoga, you’re rolling around through a full range of motion in your hips and belly, alongside balancing and moving from foot to foot. If that’s pretty hard for you in yoga, it’s not going to be suddenly easy when you go for a run. You won’t notice it as readily, and you might still have a good run. You just won’t have a great run.
When parts of your body are tight, immovable, or don’t work easily with other parts – you’re working against your body when you move. Every step and breath is requiring more energy to move things that aren’t happy about moving.
Yoga gives you an opportunity to make it all easier. I’ve done my share of high altitude mountaineering, ski touring, triathlons, and hill station runs with virtually no cross-training outside of yoga. No extra cardio training. I just show up, get on the mountain, and go. It’s worked well.
This isn’t because I have special yoga powers from Tara. It’s because my body works pretty easily, without much effort. Yoga has been my practice time for moving every inch of me in every direction. No pushing or struggling, even when things get tricky. Just calm, easy movement.
Yoga gives a chance for stress and tension to leave my body. It creates easy movability. This creates speed, strength, and endurance, without having to exercise myself or think much about it. It also feels pretty good.
3 things about Yoga vs. Exercise that might surprise you
I love Strala’s emphasis on doing everything with ease. It feels so good! But, I’m an athlete, always have been. Will yoga be enough for me to stay in shape? Or do I need to balance with some more intense exercise?
Good question. One way to answer it is, experiment! Just stick with your yoga for a month. Then see how you feel when you go for a run or get on a (real) bike. Then try the other way. Hit the gym, machines, put in some time on the motionless bike. See how that goes for you.
You might find the results surprising. Here are some guidelines for athletes, and everyone, to keep in mind
1) You’ll be a better athlete by sensitizing than by struggling
2) You’ll be in better health practicing ease than practicing aggression
3) You’ll be more fit and more happy practicing Strala than pounding away in a mantra-yelling motionless bike-a-thon
Accumulation of stress cuts your speed, strength, and endurance. It also leads to all kinds of illness.
Whatever you do, practice ease, and do what you like!
We had our Thanksgiving, and we gave our thanks. After the festivities were over, Black Friday rolled around, and I found myself back on my mat in the brightly illuminated Strala studio. There are mornings where I can spend most of my savasana moments gazing aimlessly at the sun-washed ceiling. I wasn’t admiring the beauty of the ceiling in particular (if you look at it, it’s just a simple white ceiling with pipes hanging across). It’s because I love how sun illuminates the white ceiling, casting shadows here and there. Its rays diffuse softly as they travel toward the back of the room, creating different shades of white.
As my eyes traced the light and dark parts of the ceiling yesterday morning, I noticed how the illuminated parts and the shadows define the objects on the ceiling into recognizable shapes. Without light, and without shadows, I would not be able to tell what these objects were – the pipes, the power outlet, etc. The light and dark contrasts on the ceiling reminded me of the light and dark sides that also exist in us. Every one of us has a positive and a negative side. We can be grateful, and maybe feel a certain level of pride in our strengths, but what do we do with our weaknesses? Even when we are infused with a spirit of gratitude, certainly these are not something to be grateful for? Like the darkened parts of the ceiling, we tend to think it’s best to keep our weaknesses hidden, unexposed to others.
Just as the dark side belongs to the same object as the illuminated side, our weaknesses belong to us as much as our strengths. We may be able to change or get rid of them someday, but right now, they are a part of who we are. I am certainly not proud of my weaknesses, but at times I am glad that I have them. In a sense, they keep me in check, and they often remind me that I am just as human as the person next to me. They prevent me from taking myself too seriously, and give me a chance to laugh at myself when I fail for the gazillionth time (not always easy). They also help me to be more understanding and compassionate when I come across other people’s weaknesses and mistakes. Instead of thinking “I can’t believe they did that,” or “Why can’t they just do this?” my weaknesses help me to say “I understand, it’s okay.” Seen from this perspective, my weaknesses are in fact, blessings in disguise.
So if you ever find yourself failing or making mistakes, I hope you can somehow find them as blessings in disguise (though perhaps not immediately), forgive yourself, and move on.
When I recommend yoga to someone who’s new to it, the most common response I receive is “I can’t touch my toes.” Pictures and books about yoga featuring fascinating body twists lead most people to assume that flexibility is a prerequisite to, or a goal in yoga. At Strala, I was happy to discover that this assumption was not true. You don’t have to be flexible to yoga – if you can’t touch your toes, you can always bend your knees. Yoga is not about bending and contorting yourself into difficult poses – it is simply a process for you to explore and get to know yourself. The quality of your practice doesn’t depend on whether your can touch your toes, but how much you are able to tune into yourself.
Still, you might ask, what’s with all the complicated twisting poses? You may think that they’re impossible to do, or find them appealing because they look cool. First of all, they are not impossible to do. If you practice believing in yourself and moving with your breath, most likely you will be able to achieve them at some point. Having said that, remember that the flexible yogis you see in the pictures did not achieve those poses overnight. Be patient, give yourself enough time, and see how the impossible slowly becomes doable (I know this is easier said than done – I have to tell myself the same thing every day).
During my training at Strala, I also learned that flexibility doesn’t come from stretching your body up to a point where you feel you can’t go further. Instead of pulling and stretching your muscles, try to relax and let your breath move you. If you move from a point where your body feels relaxed and safe, you would be more likely to go further than if you were tense and rigid. This is not a quick process, but you will see that your breath can take you much further than you could ever hope to achieve by forcing your way through.
I understand that at times you may feel that you can’t wait to achieve that complicated pose because… well, it just looks so cool! When you attempt a pose for the sake of looking cool, however, you are stepping outside of yourself. You are thinking more about others’ perspectives than about tuning into yourself (which our main reason for doing yoga, right?) As tempting as it is, try not making the cool factor your reason for yoga. Being present in your body is much more rewarding than any compliment anyone can give you for being able to do a complicated pose.
Finally, if you, or anyone you know, are still hesitating to try yoga because you can’t touch your toes, remember that you can always bend your knees.
Deep breaths and enjoy! Make sure to take it easy. If you experience pain, back away. Move with the breath and create the movements and shapes from the inside out. Making a perfect shape won’t improve your life much, but learning how to breathe deeply and freely will!