Posted on Leave a comment

Alopecia Awareness Month

September is Alopecia Awareness month. Sue has been a regular attendee at our yoga classes over the years. She has written a moving personal reflection for us on her journey through alopecia. We hope that in sharing this it will help to raise awareness of alopecia and prove helpful. I’ll hand you over to Sue!

My personal journey with alopecia

It’s autumn, it’s 2020 and it’s been a year which, so far, has been pretty pants. All of us having to adapt to the changes brought about by a global pandemic.

I’ve never written anything like this before and I suppose not only find it challenging but also a little uncomfortable. Observing ourselves and sharing thoughts doesn’t always come easily. Whenever in the past I have challenged myself to experience new things I might normally avoid it has often proved ultimately to be a rewarding experience. …..so here goes!

Strange to think that September is already here. This month for me, brings another birthday, (number fifty eight if we’re counting!!). Also a time of reflection and contemplation.

I wouldn’t admit to welcoming the shift this month brings. With predictable regularity it reminds me that I do not possess the ability to postpone the arrival of darker mornings. Nor try as I might, find a way of hanging onto summer, my favourite season.

My name is Sue. I’m mum to two grown boys, a nurse, I’ve developed a love of yoga……..and I have no hair.

Alopecia Awareness Month

September is also Alopecia awareness month. This one marks the eleventh since my body turned on itself and altered my ability to grow hair. Dramatically altering my appearance.

Hair loss for anyone can be a tricky thing to deal with. I was first alerted to mine when pregnant with my first son. A small, perfectly round, penny size bald patch appeared on the back of my head. Reassured by nursing colleagues it was pregnancy related and would regrow I ignored it and it did, but as one patch grew back another appeared.

By the time I delivered my second son, fourteen months after his brother, large hairless patches occupied much of the back of my head.

Alopecia diagnosis

A swift referral to dermatology followed (something I still struggle with as my alopecia is an autoimmune and not a dermatological condition) and I was diagnosed with alopecia areata. This is an autoimmune condition which sees a specific type of T cell in the body cluster around and attack the hair follicles, preventing them from producing more hair.

At the initial appointment I was handed a diagnosis and also, with little compassion, informed by the first specialist I encountered, that there was no cure for what I had, that it was likely I would lose all my hair, and that should this be the case I’d be entitled to vouchers for NHS wigs which I could obtain from the hospitals appliance department. Great!!!

Reaction to the Alopecia diagnosis

What followed is, I believe,  not uncommon. A period of great sadness and almost mourning. I was mercifully followed up by a wonderfully kind, now retired dermatologist who supported my angry and desperate attempts to prove both medicine and my body wrong.

This is a journey, as a nurse, I see many travel and who I now  try to support when they face  a difficult to accept diagnosis.

Mine was an anxiety filled minefield punctuated by a series of unpleasant therapies and medications which would see my immune system horribly suppressed. By the time I’d exhausted the list and also myself, I was finally at a point where, with great sadness and reluctance, I accepted that the medical research was correct and that there is no cure for alopecia.

Reaching a place of acceptance

Many years followed during which I disguised my hair loss but with it’s rapid acceleration in 2009 things quickly reached the point of no return. It was that September that my youngest son shaved the final wisps of hair away.

I can say with complete honesty that this was a truly liberating experience. Having been at the mercy of unpredictable, widespread and very patchy hair loss, I was finally back in control of my appearance and not sitting, mourning the loss of more precious locks on a daily basis.

Not quite done with me alopecia did manage to kick my backside one final time that year as it robbed me of my eyebrows and  lashes. I was incredibly saddened by this final insult and felt alopecia had stolen my face. All the landmarks which give us shape and form were gone. I felt as though my features had been rubbed out.

Incredible experiences and long lasting friendships

Now all this might sound a bit doom and gloom but this is not the case. Alopecia has been an intrinsic part of my journey. It’s influenced my thoughts and decision making and rewarded me with incredible experiences and long lasting friendships.

I knew from the get go that wigs and I were never going to be friends. I’m more of a sunscreen in the summer, bobble hat in the winter type of girl. There are beautiful wigs and head coverings out there for those who feel happier covering their hair loss. Psychologically, these are very necessary in allowing some people to function happily and get on with their lives. I tried very briefly but knew I just couldn’t do wigs. It was so much comfier wearing waterproof eyeliner, big earrings and a smile.

Glastonbury festival 2010 was one of the hottest on record. Would I have traded my tanned little bald head for hair as I stood close to the pyramid stage….absolutely not!! There are some benefits having Alopecia!!

Alopecia UK

Alopecia UK is an organisation which has been an incredible support to me throughout. I remain eternally grateful to them as a charity for their advice, hair loss survival tips and friendship.

In 2012 Alopecia UK were approached by London based photographer Daniel Regan who hoped through his work, to help support people affected by alopecia.

I decided to respond to his request asking people with alopecia to volunteer and be photographed. One saturday morning I drove to the capitol, devoid of any makeup and let a stranger capture on film what he saw.

Uncovered Exhibition

https://www.danielregan.photography/

To this day I struggle to explain how or why the image he created was to have such a positive and powerful impact on my wellbeing. I think I can speak for others who were also photographed. As part of an exhibition entitled “Uncovered” my picture hung with theirs in Frameless Gallery, London where they were viewed by the public.

It was odd but strangely reassuring to watch members of the public looking closely at my face and reacting positively to much of what I’d perceived as being very flawed. Many of us who’s faces hung out together in the gallery then, still keep in touch now.

As for Daniel Regan, he remains a true friend and someone I love dearly. I’m now referred to affectionately as his “liverpool mamma”, a title I feel very privileged to own.

Sue with photographer Daniel Regan

Yoga and sitting for a photographic portrait

I try hard these days not to do the should’ve, could’ve, would’ve thing but I do reflect on life’s experiences. In writing this, I’ve considered what might have been the elements involved in sitting for a photograph taken by a then stranger, which had, and continues to have, such a positive influence on my life. I didn’t practice yoga then but do now. I’m able to reflect and question if some components of yoga practice where unknowingly at play.

Could it have been the non possessiveness associated with surrendering my time and my face, allowing and encouraging someone else to use it to help them with their journey? A comparison in yoga practice might be “Aparigraha” which is a letting go of what is not needed or not serving you.

As the shutter clicked and Daniel worked I remember consciously slowing my breath. Smoothing my brow, dropping my shoulders. Closing my eyes and focusing on projecting outwardly the growing sense of peace and contentment I was inwardly feeling. Comparing this with my yoga practice today, I realise what I was doing. I was directing my awareness (mindful meditation) and focusing on my breath (pranayama).

Photo-asana

Through yoga teachings we become aware that energy within us travels via channels referred to as nadis. As with all channels, any blockage will interrupt the smooth flow of whatever is transported within it. Was it that the act of sitting, really breathing and setting a mindful focus or intention which helped release something I’d been unconsciously storing?

The final component involved in sitting for a photographer involves altering the body’s shape or posture and holding this for a period long enough to allow a visual artist to work. In Sanskrit the term for posture or pose would be asana.

Reflecting on that pivotal moment and all the components contained therein which produced such an amazing, long lasting, totally natural “high” with feelings of letting go, acceptance and calm, maybe the stage was set that day for me to seek other ways to introduce more of that “feel good” stuff into my every day.

Reflecting from 2020

So here I stand now. I have, in reaching 2020 had to occasionally let go of people who are not good for me but on the flip side, have also made many super and lasting friendships. I’ve continued to nurse because I love it but have modified and adapted my practice to enable me to nurse in ways which bring more happiness and meaning to my life.

There have been such memorable, irreplaceable, happy family times. A couple of parachute jumps, a love of stand up paddle boarding.  And some cracking travel opportunities when I’ve been wowed by some of the natural spectacles our beautiful planet offers.

As we all know though, life’s not always pretty or kind. Life does seem to have the knack of throwing the odd spanner in the works when we least expect it.

Finding Yoga

A couple of years ago that’s sort of where my life was. Newly divorced, new to Heswall, a little tubby (still am!!)  and not remotely fit or flexible I decided to join a couple of yoga classes. My thinking was that yoga would serve as somewhere, unlike some swanky gym, where a slightly portly, bald, female singleton could go to hide. And maybe in the process shed a few pounds.

I did a bit of online research which led me to two blokes (three if we count Archie), who, in the Wirral yoga universe, are known as The Yogasmiths. These two, Steve and Paul, together with many other gifted yogis, have patiently and with kindness, encouraged and supported the development of my yoga practice.

Sharing is caring

Paul approached me a couple of weeks ago and asked if I’d be prepared to write a blog. A little about myself and my journey. They’d recognised that from time to time they meet some people who might be struggling with some image altering problems. By sharing some of my experience, particularly during alopecia awareness month, hopefully some of my words may offer something to someone who might not be having such a great time.

We all have differences. Some are more noticeable than others. Many, including several forms of hair loss are not as permanent, obvious or long lasting as mine. Coping with a problem is often what prompts someone to access support networks and meet with others. In my case it was through that initial contact with Alopecia UK that I followed a path which led me to Daniel Regan and the magical, natural high my body woke up to when sitting in a photographic studio in London…the very same feelings which yoga practice now brings.

Now I’m not about to claim that alopecia dictates my day to day (I actually often forget I have no hair), or that a photograph taken in 2012 possesses strange, magical properties. I can’t preach that the different types of yoga I love to practice now hold the answers to anything but what I can say, with absolute certainty is that I believe the three to be inextricably linked.

Follow your heart

At points during the COVID-19 lockdown I jumped at the opportunity to be able to access on line yoga classes taught by highly respected yogis. A couple of these were with David Sye. David is a yoga teacher, musician, humanitarian and someone who believes yoga should be a “spontaneous, unapologetic and sexy celebration of life”. Interviewed in 2015 he said that if we look at the greats, all these artists, scientists, creatives have been moved by their hearts and not their brain. It’s never about the brain. He speaks about following your feelings and trusting that if you do, life will support you. David says that in making himself happy this makes the people around him happy too. This is true.

I suppose what I’m trying (badly) to articulate is, that when I follow my heart, my gut instinct and, quoting David Sye again “pay big attention to the small things and small attention to the big things” something quite wonderful will sometimes happen.

The yoga effect

When I practice yoga nothing can touch me. Not work, not social media and nobody can demand my attention or distract me. In those moments I’m back in 2012 again. I’m in a place where I dedicate my practice/set my intention. Let go of what isn’t needed, focus on the breath and accept being me. Knowing that all I need at that time is within me.

yoga and alopecia

Gurmukh Kaur Khalsa, a teacher of kundalini yoga (something I’ve yet to experience) wisely said “yoga is not about self importance, it’s about self acceptance”.

If anyone in the Yogasmiths fold is struggling to cope with hair loss and feels I might be able to help in finding organisations or individuals who could offer advice and support, let me know. I’d be happy to try.

Photo credit – Daniel Regan (black and white photograph)  www.danielregan.photography/alopecia/

Resources

Alopecia UK – www.alopecia.org.uk

Changing Faces – www.changingfaces.org.uk

Check out our other blogs here:

Blog

You can find details of our online yoga classes here:

Shop

Did you like this? Then please share!
Posted on Leave a comment

International Day of Yoga 2020

Today is the sixth International Day of Yoga, 21 June 2020!

The idea of international Day of Yoga was first proposed by the Prime Minister of India, Mr. Narendra Modi during his speech at the UNGA, on 27 September 2014. 

He beautifully described Yoga in his speech as follows;

Yoga is an invaluable gift of India’s ancient tradition. It embodies unity of mind and body; thought and action; restraint and fulfilment; harmony between man and nature; a holistic approach to health and well-being. It is not about exercise but to discover the sense of oneness with yourself, the world and the nature. By changing our lifestyle and creating consciousness, it can help in well being. Let us work towards adopting an International Yoga Day. NARENDRA MODI  UN GENERAL ASSEMBLY

https://www.un.org/en/observances/yoga-day
International Day of Yoga 2020

So wherever you are, you can do some Yoga today! Honouring our practice of Yoga and all of the teachers that brought it to us and continue to.

Remember that your Yoga practice is personal to you and can be anything from the compassion you show to someone, to taking a few deep Yogic breaths during your day to completing the full Ashtanga Primary Series.

Theme of International Day of Yoga 2020

The theme for International Day of Yoga 2020 is Yoga for Health – Yoga at Home

While the social distancing measures adopted by countries to fight the COVID-19 pandemic have shut down yoga studios and other communal spaces, yoga practitioners have turned to home practice and online yoga resources. Yoga is a powerful tool to deal with the stress of uncertaintly and isolation, as well as to maintain physical well-being. 

https://www.un.org/en/observances/yoga-day

We celebrated International Day of Yoga 2020 this morning at our Sunday Yin Yoga class. As a result of the current climate, we practice Yoga at home. You can continue with your practice and feel connected to others by practicing at home.

Yoga for Health is a wonderful theme for this year. We created a page on our website to highlight the great health benefits that yoga has. This page highlights the great work carried out by Dr Timothy McCall. He has collated a large number of health studies around the benefits of yoga. Currently there are 117 conditions listed that Yoga has been proven to benefit. Check out the page here, where you can read about it or download a copy: https://yogasmiths.org/health-conditions-helped-by-yoga/

Let us all spend a moment for ourselves today, on International Day of Yoga. Connect with our breath. Anchor ourselves in the moment through our breath. As a result you can allow yourself to witness and experience the union (Yoke) of breath, body and mind.

Be mindful, be Yoga.

Namaste

Paul & Steve

Did you like this? Then please share!
Posted on Leave a comment

Gentle Years Yoga© certificates and new weekly class

Gentle Years Yoga Class online

We received our British Wheel of Yoga Gentle Years Yoga© teaching certificates recently. This marks the end of a two year period since undertaking the initial training. We were in the second wave of teachers after the pilot study to be taught how to teach the Gentle Years Yoga© chair based classes.

Yogasmiths with their Gentle Years Yoga© teaching certificates
Yogasmiths with their Gentle Years Yoga© teaching certificates

The Qualification

The qualification involved being assessed on age related anatomy and physiology. We were also assessed by a British Wheel of Yoga Diploma Course Tutor teaching the classes. In addition to the course work involved we have also prepared two case studies each to contribute to the growing body of anecdotal evidence to the effectiveness of chair based yoga. Thank you to the class members who very kindly assisted us with the case studies.

The initial pilot study demonstrated both physical and mental health benefits to the chair based yoga. As a result there is now a nationwide trial of Gentle Years Yoga© taking place which we are pleased to be part of. We will certainly share the result of this interesting piece of research once the trial concludes.

You can read about the research pilot with a link to the paper on this blog: Gentle Years Yoga classes – Hoylake – Chair based yoga

The Research Trial

You can find a previous blog about the start of the research trial here: A Great Start to the BWY Gentle Years Yoga National Research Trial

Our new weekly class

We have a new regular weekly Gentle Years Yoga© chair based yoga class starting. The class starts on Friday 28th February 2020 at 12:45pm in Hoylake Parade Community Centre. It takes place on the first floor in the Rehearsal Room. There is parking, disabled access and a lift.

The class includes full body mobilisations, strengthening activities, gentle pulse raising activities and modified yoga poses. We explore elements of yoga philosophy, breathing exercises and guided relaxations. In addition to all of that we have a social element to the classes. After each session we head down stairs to Popsy’s cafe and have a chat over tea and coffee. Consequently we get to know each other and it is a great opportunity to make some new friends.

You can find a link to the event on our Facebook page here: https://www.facebook.com/events/207148843819466/

You can also find further details on our website at: Classes

Gentle Years Yoga© class
Our Gentle Years Yoga© chair based class in Hoylake
Did you like this? Then please share!
Posted on 2 Comments

Time to talk day – lets end mental health discrimination

Thursday 6th February 2020 is Time to Talk Day.

Time to talk Day is a yearly event aimed to encourage people to talk about mental health. The yearly initiative is promoted by Time To Change. https://www.time-to-change.org.uk/time-talk-day/resources-your-event

Time to Change exists to end the stigma and discrimination experienced by people with mental health problems. As a result you can find resources to hold your own Time To Talk event at the link above.

The Time to Change website states that their aims are specifically:

  1. Improving public attitudes and behaviour towards people with mental health problems.
  2. Reducing the amount of discrimination that people with mental health problems report in their personal relationships, their social lives and at work.
  3. Making sure even more people with mental health problems can take action to challenge stigma and discrimination in their communities, in workplaces, in schools and online.
  4. Creating a sustainable campaign that will continue long into the future.

One in four of us in any year

Statistically, one in four of us will experience a mental health problem in any given year. We all have mental health and at any given time our mental health will sit somewhere on a scale ranging from feeling great to feeling awful. This will change and it is normal for it to change and consequently our mental health can tip below a point where it starts to cause us problems. At this point when we need help and could do with talking about how we feel, unfortunately we often do not talk.

Time to talk day 2020
Check twice – often people say they are ok when they aren’t

The Time To Change website reports the following;

The overwhelming majority of people with mental health problems report being misunderstood by family members, shunned and ignored by friends, work colleagues and health professionals, called names and much worse by neighbours.

Stigma and discrimination prevent people from seeking help: this can delay treatment and impair recovery.  It isolates people, excluding them from day-to-day activities and making it hard to build new relationships or sustain current ones. It can stop people getting or keeping jobs.

Experiencing a mental health problem is hard enough, without having to deal with the shame and isolation that often comes with it.

https://www.time-to-change.org.uk/why-attitudes-mental-health-matter

Our shared human experience

Mental Health problems can feel isolating as mentioned above. We should always remember our shared Humanity. We are all human beings having an experience of life. Part of this experience of life is that we have difficult times and challenges. Some of these challenges may by short in duration and some may last longer. Whatever we experience is part of being human and we are not alone in these experiences. Many other people have been through what you are going through, you are not the only person to feel the way you feel. When we allow ourselves to remember this and accept ourselves as being a human being having a human experience we can take a step back from our feelings of isolation.

Despite what lifestyle magazines, health and fitness magazines and social media portray, pretty much everyone will experience a mental health challenge at some point in their life. This is part of being human. Just as at some point in our life we will likely have physical health problems so too will we experience mental health problems. We are all human. Give yourself permission to be human and accept yourself as being human.

An opportunity to connect

Time To Talk day gives us an opportunity to connect with a greater sense of being part of a wider human experience of life. When we talk to others about mental health we work to remove the stigma around it. We spread the message that it is ok to not feel ok. It is part of our shared experience of being human to not feel ok.

Both Steve and I are open about our own mental health. Steve has detailed on our website in the About us section how it was a period of depression and mental health difficulties that led us to a regular yoga practice. Who knew that it would ultimately take us to where we are now! It was through talking about the challenges that he was facing that Yoga was recommended to us.

Steve, like many of us, has been through a number of episodes of depression and anxiety and continues to use the tools he has learnt over time to manage his mental health in his daily life. This has included talking therapies such as cognitive behavioural therapy (CBT), medication, yoga, healthy eating, self-care, mindfulness and exercise (too many to list!). And caring for our dog Archie! Steve has also learnt that no matter how bad things seem at the time, it will pass and you will feel better in time.

You can read the About us section of our website here: About

My own mental health

One of my own experience of my Mental Health becoming a problem was with work related stress and anxiety. I can clearly recall sitting at my desk with a huge amount of work to do. Due to this my head felt like it was in a whirl and consequently I sat there unable to do anything. I felt frozen with anxiety. I felt aware that something was wrong and decided to take a walk in the fresh air. Upon returning to the office one of the receptionist asked me if I had been for a jog. As a result of this I went and looked in the mirror and saw someone who did indeed look they had been for a jog, sweating and red in the face.

In that moment, I made the decision to log off and go home. I used Yoga, walking and swimming to help me get through this difficult period. Sometimes I did not want to do those activities, but I never regretted when I did. Slowly I felt on more of an even keel. As a result of this period, I became more aware of what triggered my anxiety and stress. I explored Mindfulness more deeply and began to develop my tool kit of things to help me.

When we feel ok

Time to Change detail on their website that a lot of people think Mental Health is something that does not effect them or the people around them. This in itself is isolating. As a result of this way of thinking people are removing themselves from this shared human experience. We are all in this together. Let us remember this when we are feeling ok and be there for others. Take time to listen compassionately and mindfully to others, do not try to solve others problems, but listen to them. If we feel ok lets make sure we keep our eyes open for those who do not.

Our life long journey

Our life long journey is to learn to live with our fluctuating mental health. The fluctuations of our minds and our emotions. With Yoga, Mindfulness and self-compassion we can build our resilience and tool kit to navigate our way through life. Whatever we experience is part of being human, we are not alone. In my experience, we can learn to control our reactions to stressful events a little more, we can learn what our triggers are. As a result we can experience life less like an extreme rollercoaster and more like a gentle fairground ride! Difficulties still arise, mental health may still raise it’s head as a problem, life can throw many challenges at us. Talking can help us. It is Time to Talk and to help end discrimination and stigma around mental health.

You can find a previous blog containing tips for dealing with stress here; Mental Health Awareness Week – helpful tips to deal with stress

Did you like this? Then please share!
Posted on Leave a comment

Blue Monday?…..Finding that inner calm

A marketing gimic?

It is likely to be widely reported that today is ‘Blue Monday’, apparently ‘the most depressing day of the year’. A quick google search reveals that the concept of ‘Blue Monday’ was actually coined by Sky Travel in 2005! (The google search also prompted me to listen to New Order whilst writing this blog!) I’m not sure how calling a day ‘the most depressing day of the year’ is meant to be helpful to us but it might just help to sell a few holidays! https://en.wikipedia.org/wiki/Blue_Monday_(date)

It did get me thinking, however, that there is something to this concept of ‘Blue Monday’. It’s January in the UK. Christmas is a distant memory. The days are apparently getting longer but it’s a slow process. I could swear that’s it’s getting darker and not lighter in the mornings! It’s cold! It’s often raining and grey. We’re still awaiting payday! My point is….is it any wonder that all this can affect our mood?

Ways-to-Beat-the-January-Blues-e1453482331639.jpg
Is every Monday Blue Monday in January?

Accessing our inner calm

However, regardless of all of the above, it is comforting to know that internally we can access a constant, calm space within us that is always there. It is unmoved by the changing of the seasons. It may be very difficult to access at times. Particularly with all the external factors that can affect how we feel (weather, work, relationships, whatever else is going on in our lives). However, this calm, constant space is still there, despite all this.

CkF7gyvWYAAZmYC

But how do we access this calmness? Well the first part of this is knowing it is there. Knowing that it can be accessed with practice. A breathing practice, bringing attention to the inhale and the exhale. Simply observing the breath, without judgement. This can help us begin to access this calmness within. The breath is always with us. But how often do we pay attention to our own breath? Thoughts and feelings will of course arise whilst we observe the breath, wanting our attention. Instead of giving attention to these thoughts/feelings, gently guide your attention back to observing the breath. There are innumerable breathing techniques (pranayama) to help us in finding this sense of calmness within. So regardless of whatever else is going on, with practice we can help manage our stress levels using our own breath, the constant calm space that is within all of us.

18519734_1891592797763791_8527438660808350973_n
A mindfulness of breath based meditation can help us tune into our inner calm and help us to deal with Blue Monday. Lhasa Apsos will sometimes join in too.

Mindful Movement

Yoga posture (asana) practice is also great at helping us access that calm space within. Bringing our attention to how the body is feeling in a particular posture. The sensations you are noticing in the body and where are you noticing them? Also, breath-led movement, moving the body on an inhale and an exhale, creates a mindful practice whereby we are again bringing our attention, without judgement, to the sensations in the body. How often do we mindfully observe our bodies in our every day life?

21199764_1942639795992424_3044805334229956869_o.jpg
Mindful movement in our Yoga poses – banish the blues from Blue Monday

Self Compassion

And of course there are so many other actions that we can take to help us find this calmness within, a big part of which is to learn to treat ourselves with more compassion (ahimsa). We often find it easier to treat others with compassion than we do ourselves, especially when we’re perhaps not feeling our best. Treat yourself! Find and do the things that you enjoy, those things that make you feel good. Yes, the weather might be less than ideal at this time of year for many of us, but use this as reason to enjoy a cosy night in, a nice relaxing, hot bath, etc. Give some thought to what you can do to help you find that inner calm.

080da94ccc9300bf03cabc9e06fab465--winter-love-cozy-winter.jpg
A hot drink in front of a warm fire – an antidote to Blue Monday

So yes, it may be hard to find that inner sense of calm particularly at this time of year, and it may be easier said than done (I know I’ve felt like that many times!). But there are many ways in which we can all try to help ourselves find that constant inner calm, regardless of all external factors, and before we realise it maybe that third Monday in January, and then the rest of the winter, might not feel so ‘blue’ after all!

You may also want to check out our previous blog on Helpful ways to deal with stress which you can find here; https://pauls93.sg-host.com/2018/05/19/mental-health-awareness-week-helpful-tips-to-deal-with-stress/

Namaste x

Did you like this? Then please share!