I can vividly identify with the feelings of loneliness and despair a mother can experience when their children leave home.
Leaving home may not just be for college. It includes when they leave to settle maritally with their significant others or postings to faraway jobs.
My desire has always been for my children to succeed in everything and to fulfill their God-designed destinies according to Isiaih 8:18 that declares that I and the children God has given me are for signs and wonders – paraphrased.
I was happily looking forward to when my last child would leave for college.
I could not see the feeling of despair and anxiety that came over me weeks before the actual day he left coming.
Letting go and adjusting to my new norm was harder than I expected.
There were days that I was enveloped by desperate feelings of loneliness.
Other days I would be so anxious about his welfare that I would facetime him at 2 A.M or other odd hours of the day and night.
When we dropped him off at his college, 4 hours away from home, our hearts were gladdened and we could sense the feeling of independence he was feeling around him.
Actually, he couldn’t wait to leave for college! He had been held down too long by these “strict” parents!
It took me quite some time to adjust to the new environment without my son.
I would still call out his name to come to give me the remote, turn the outside lights on, get me this and that, only to realize that he wasn’t there.
How can it be possible that the child that you poured your life into for so many years is gone?
My friend, if you are experiencing an empty nest, let these words from Isaiah 4:10 comfort you and give you the encouragement and strength to move on.
This article provides important keys to the empty nest: how to intentionally adjust to the new role when children leave.
These tips helped me a lot and I hope they help you too.
1. Remember the Past, But Don’t Try To Recreate It.
When your child leaves home and you are experiencing empty nest syndrome, remembering the past can make it easier to bear.
During those sentimental days just after your child leaves home, his or her whole life seems to pass before your eyes.
The tears flow as you remember every moment of your little one’s entire growing up years.
Sure, it’s been years since mud puddles, hair bows, or baby bottles, yet suddenly the past returns with an immediacy that had been drowned by the daily grind of high school, and football/basketball/track/music practice.
Suddenly, you remember; you reminisce.
In “Release My Grip, ” by popular blogger Kami Gilmour, she offers inspiration and some practical insights as she reveals the personal surprising truth she learned while knee-deep in this sacred season of parenthood.
You wish that you had treasured the memories more.
And you want to recreate them.
The important thing to remember is that your child isn’t dwelling on all the memories.
He or she is launching in excitement towards their future, or they are worried about the new environment, college, studying, textbooks, and friends.
As you ponder the past, don’t try to cling to it.
Keep your eyes on your child as he or she is right now, this minute.
What are her needs as she faces the future?
How can you thank God for the past and pray for his or her needs today?
Focus on the new prayer needs and intercede for them more.
Healthy grieving is an important part of saying goodbye to your children.
Rather than stuffing down your feelings of sadness, recognize that you sacrificed, loved, and invested for more than 17 to 18 years as you raised this child.
Your life is undergoing a major change, so don’t dismiss the pain you feel.
A journal like, “Empty Nest, Full Life Journal,” designed with ample space for writing or drawing, will help you slow down, reflect, and record your thoughts as you work through the book.
Proactively indulge in self-care practices to better take care of your spiritual, emotional, and mental health.
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Depending on how I feel on a particular day, I can use essential oils topically with a carrier to relieve tension and for relaxation.
Jeramy and Jerusha Clark help put your losses in words: “Loss of closeness, loss of ‘being needed,’ loss of control, loss of confidence.
You may feel like you don’t know what you’re doing.
That’s ok.
Grieve the loss of confidence and gear up for the learning curve.
God promises that you’re not alone in this; he will strengthen you and help you; he will uphold you with His victorious right hand.”
When you name your losses and take time to grieve, it will enable you to let go in a healthy way, so you don’t overburden your child with your pain.
If you fail to see the importance of lament, you will be more likely to pressure your adult child and drag him or her into your complex grief process.
It’s easy to want to hold on to your children.
Wishing you could make up for your past mistakes or have just one more breakfast together, you want to pull your child closer.
But this is the time to let go.
Take the time to grieve by yourself, with God, or with your spouse, friend, or your pastor, so that you don’t feel tempted to use your grief to manipulate your child.
3. Believe, Don’t Burden.
Speak words of honor to your adult child. Pray for them more and trust that they will be sensitive and obedient to the Holy Spirit and to hearing from God.
Rather than burdening him or her with your own expectations and dreams for them, affirm the person that God created your son or daughter to be.
Make sure your child knows that you are proud of him or her.
Speak words that lift them up.
At this point in their lives and during my personal moments of despair, I had to come to the realization that my job is to pray to Almighty God and God’s work is to answer. That right there gave me peace!
If your child is showing initiative and growth, let them know you respect their hard work.
When your son or daughter works on building friendships with fellow students in the dorm, share, “I am in awe of the way you are showing kindness and reaching out to your new friends. You are a loyal and caring person. Way to go!”
Let them know that you admire the man or woman that they are becoming.
“I respect that you are seriously thinking about this problem and feel strongly about the remedy.”
Listen to your child and admire their deep thoughts, their attempts to connect with others, their steps towards diligence, and other things.
Often, words of encouragement go a lot farther than words of rebuke.
Even when you must offer correction to your child, do so in a way that affirms your belief in the adult they will become.
Eggerichs recommends something like the following: “I believe in you. Because I believe in you and the man you are becoming, my role is to help you to be a self-disciplined man of honor,” and then going on to share the gentle rebuke.
Words of support help your adult child understand that you are cheering them on, even if they don’t fulfill your own personal expectations and career goals.
4. Support With No Strings Attached.
When you find yourself in an empty nest, it’s difficult to let go.
You have to understand who your child has become and how the parenting technique must change too.
In addition to sharing words of honor, it’s important to support your child emotionally.
Be there for them.
Make sure they know that you will always be a listening ear and a source of encouragement to them.
Send them open-ended texts that don’t demand a reply.
Surprise your child with care packages often. I did initially and still do!
Share fun facts you learned, interesting things that happened in your day, or something you are praying for in your child’s day to day life.
Ask yourself a hard question: “Deep down, is the purpose of this message to get a response, a reply, a visit, or an affirmation of love?
Or is it to show unconditional support for my child?”
Kids can often read our motives.
When we manipulate to try to get a response, a reply, or a visit, kids often feel frustrated and shamed.
Instead, speak words of encouragement that let your child see your love, your respect, and your hope in their future.
But don’t try to pressure them into seeing you or meeting your own personal needs.
5. Find New Ways to Meet Your Own Personal Needs.
Speaking of getting your own needs met, you will need to find other avenues to finding fun and satisfaction.
When you used to turn to your child for companionship, diversion, busyness, or relief from loneliness, you will now have to find other people to turn to.
This is a great time to spend extra time with God.
There are other ways to survive and thrive in your empty nest.
A job, a new hobby, or a volunteer opportunity at your church or in the community.
These can be great ways to occupy yourself and meet your need for significance and service.
Be OK with going to your child’s favorite store, coffee shop, or entertainment venue—by yourself or with a friend.
You could even text your child photos!
Another thing that helped me a lot was Face timing. My son made it a point of duty up to this day to facetime every day.
Even though he has left home, the bond is still strong.
Although it will certainly take a while, learn to be ok on your own.
If intense grief has been going on for a very long time and you can’t seem to find your identity apart from your child, feel free to find a therapist to help you with complicated grief.
6. Allow Change In The Relationship And Devote Time to Other Relationships
There’s no denying it: saying goodbye to kids hurt, and it changes things forever.
Even though you will be able to repeat some of your favorite activities, things will never be the same.
You will likely still enjoy a rich relationship with your child; you will likely get to repeat all the fun things you are longing to do: sitting and talking, going to coffee, celebrating Christmas traditions, or even performing simple tasks like ironing your son’s shirt.
Though the memories and traditions will still be there, it’s important to let go of your hope that you will be able to recreate the old days and bring back the past.
Acknowledge to yourself that things will never be the same.
Commit to starting to do those things you couldn’t do because of parenting obligations.
Reconnect with old friends – good positive friends that can build you up and explore volunteering opportunities at your local church and in the community.
Letting go of the past and of the elusive “same” that you’re hoping for is hard.
It feels like another death.
When you are able to let go of things being the “same,” you will be more open to treasuring the moments that do remind you of the old days.
Michael Anderson, in his book, Gist, explains that parental love must change over the years.
He says, “In every relationship and aspect of life, love must evolve to survive.
Bringing this child home must evolve into sending that child into the world.
Potential must evolve into limitations.
Hope must evolve into disappointment.
Perfection must evolve into reality and failure. …Our love as parents must evolve.
It might even need to evolve from a ‘would never hurt’ love into a ‘need to allow hurt’ love.”
Letting your child go certainly hurts, and your relationship with your child will never be the same.
Open yourself up to the fact that beautiful things lie ahead—even if they are not exactly like the beautiful things that lay in the past.
7. Influence, But Don’t Insist.
As parents, we feel like we know what is best for our children.
After all, when they were small, we regulated every aspect of their lives.
From the clothes they wore to the food they ate, we provided for them with wisdom and discretion.
We made decisions about their schooling, their healthcare, their nutrition, their technology, and their learning.
Now, you will likely see your child making choices that are different than the ones you would have made.
It’s easy to want to jump in and control the situation like you did when your child was a toddler.
However, Jeramy and Jerush Clark ask a probing question that reminds us of our true priorities: “What does forcing your agenda ultimately accomplish?”
Even when children are younger, it’s impossible to truly control them.
Clarks continues, “Despite daily evidence that we can’t control our kids, many of us cling to the illusion that we can protect them from doing something foolish, something hurtful, something that will seriously damage their future opportunities.”
Rather than forcing children to be what you had hoped and envisioned, try to see your child for who they really are: a person of dignity created by God.
Slow down long enough to really understand the beauty and complexity of your adult child.
Recognize the role changes that the empty nest has brought and learn to gradually adjust.
8. Rely on God for Strength And Focus on Yourself
Saying goodbye to kids is not easy.
You may wonder how you will survive your empty nest when children leave home.
The empty nest may seem overwhelming and unbearable sometimes. The word of God brings peace that surpasses understanding
Jerusha Clark gives these timely words of encouragement: “Now is the time to pay close attention to your own heart and mind…
The Holy Spirit can give you wisdom and insight, consolation, and strength.
You need those things, and you cannot manufacture them on your own.”
The empty nest may seem like it carves an emptiness in your soul that goes to your very core.
Saying goodbye to your kids leaves a void that only the Lord can fill.
But, you have to accept your child’s independence and encourage them to succeed.
The Lord offers His comforting fullness as a balm to your emptiness.
When you are weak, God comes near to help and support.
For those who feel that they cannot go on today, I pray the words of Ephesians 3:16-21:
“I ask that out of the riches of His glory He may strengthen you with power through His Spirit in your inner being, so that Christ may dwell in your hearts through faith.
Then you, being rooted and grounded in love, will have power, together with all the saints, to comprehend the length and width and height and depth of the love of Christ, and to know this love that surpasses knowledge, that you may be filled with all the fullness of God.”
Did you catch that? He can fill you with His fullness.
And he finishes up the verse with a promise:
“Now to Him who is able to do so much more than all we ask or imagine,
according to His power that is at work within us, to Him be the glory in the church and in Christ Jesus throughout all generations, forever and ever. Amen.”
Saying goodbye to children moving away is no easy task. It’s not for the faint of heart.
But with God’s grace, you can make a slow and healthy adjustment.
As you learn how to survive when children leave home, you will begin to see the beauty of your new life.
With God’s grace and consistent support, you can have hope in your revamped empty nest.
Sending lots of love, blessings, and positivity your way:)
With all that goes on in today’s frenetic modern world, all the responsibilities and challenges related to parenting and other pressures,
We have to take time to reflect and take better care of ourselves.
“To be a good parent, you need to take care of yourself so that you can have the physical and emotional energy to take care of your family.” – Michelle Obama
Many times, we get bombarded with our work duties, other obligations, and community activities also.
We should not wait until we have reached a breaking point to purposefully begin to take better care of ourselves.
“Women have to take the time to focus on our mental health – take time for self, for the spiritual without feeling guilty or selfish. The world will see you the way you, see you, and treat you the way you treat yourself.” – Beyonce.
If you don’t catch yourself in time, frustration, anger, anxiety, and even depression can creep in and reap you of all your joy and happiness.
There are so many self-care activities available to improve our physical, emotional and mental wellbeing.
They include spiritual activities like praying, mental activities like practicing mindfulness, and physical activities like healthy eating, and frequent exercising.
These 17 ways to take better care of yourself can help you know how to let go and BREATHE.
What is Self-Care?
Self care is about extending the same kindness, love and grace you willingly and sacrificially show to others to yourself without feeling guilty about it.
Check this scenario out;
It’s 11:00 pm. You silently close your child’s bedroom door, grateful he finally lost the battle against sleep.
As your eyes dart from one stack of dirty dishes to another stack of unfinished projects, you feel bone-tired.
Your mind is a thick molasses. Waves of weariness wash over your heart.
You don’t even know where to start processing today’s argument with your children or spouse, the social media argument about complicated world events, and your argument with yourself about what tasks are most important.
Tears slip out of your eyes as waves of guilt and failure wash over you.
If you have struggled to know how to take care of yourself as a mom, you are not alone.
During the COVID – 19 era, when churches, therapist offices, and support networks are closed, you could have tried to figure out how to take care of yourself emotionally.
Trying to care for yourself should be a natural and God-given instinct.
The Apostle Paul in Ephesians 5:29-30 said, “Indeed, no one ever hated his own body, but he nourishes and cherishes it, just as Christ does the church. For we are members of His body.”
God understands that humans naturally nourish, treasure, care for, and feed their bodies. He knows we automatically comfort, warm, and tenderly watch over our bodies.
But with children, marriage obligations, and work clamoring for our attention, we need more than our natural tendency to care for ourselves.
“If your compassion does not include yourself, it is incomplete.” – Jack Kornfield
It’s not us. Sometimes we are always on the go, being a “superwoman.”
As humans, we are created with limits. Immense relief comes from humbly recognizing that you are not God.
Experiencing God will help you get a better understanding of His sovereignty as He reveals Himself to you.
Hannah Anderson, in her book, Humble Roots, says that we are often tempted to a “pride that desires to live beyond natural human limitations… We buy the lie that we could be omnipotent, always virile, never tiring, never needing rest. We buy the lie that we could be omnipresent, always available, never distant, never missing out.”
Often, we think we can be perfect fun moms, involved in every activity, and providing our children and families with every opportunity.
We act like super moms, sometimes inflicting the notion that nothing will get done if we don’t do it.
And when we do, we become exhausted and drained.
Remembering our limitations—and humbly accepting them as an expression of our faith and dependence on God—is an important step towards wholesome self-care.
We don’t take care of ourselves because we’re selfish, proud, or egotistical. We take care of ourselves because we humbly admit that we’re not all-powerful—we’re not God.
With this in mind, I hope you can examine yourself and your environment and decide to start to take better care of yourself!
In Genesis 1:28, God called humans to steward the earth and all of creation.
Have you ever thought about your body as being a part of all creation?
Hannah Anderson points out, “You may have never thought of steadying your body as part of the call to steward the earth, but it’s not that much of a stretch. We are, after all, made from the earth, a mixture of minerals and elements that have only been made alive by the quickening Spirit of God.”
Along with your responsibility to take care of your children, your job, your ministry, you have a responsibility to take care of your body.
God desires for us to be healthy and strong and to take care of our bodies, mind, and spirit. “Don’t you realize that your body is the temple of the Holy Spirit, who lives in you and was given to you by God? You do not belong to yourself.” – 2 Corinthians 6:19.
Fuel your body with healthy eating habits and supplements that are vital in sustaining your immune system and general well being.
Eat healthy home-cooked meals instead of ‘fast’ food.
Don’t unnecessarily tax your body. Give it the rest, nutritious food, and exercise it needs.
Don’t forget to drink significant amounts of water to stay hydrated. Water is very good for the skin, it helps digestion and boosts your immune system.
#3. Find Joy In Simple Things
God has created many beautiful experiences for us to enjoy.
1 Timothy 6:17 says that God “richly provides us with everything to enjoy.”
In his book, Pure Pleasure, Gary Thomas encourages believers to find pleasure in food, family, fellowship, and more.
He says that when we search for legitimate, healthy sources of pleasure, we will be less likely to fall into temptation and illicit pleasures.
Even when we go through very difficult times, we should look for the simple joys that are all around us: the sun on our faces, the smile of a child, or the gentle song of a flowing stream.
Looking for joy in simple pleasures is an important way to take better care of yourself.
You can look at old pictures, listen to your favorite songs, volunteer your time at a charity you like, get a massage, indulge in a bubble bath, join a women’s weekly prayer group or enjoy the benefits of your favorite essential oils and candles.
Work/life boundaries have never been more important than they are today.
In a cultural shift away from remote jobs and towards in-home jobs, work has more potential than ever to invade every minute of our personal lives.
If you work at home, seek to develop a predictable schedule about when you will work and when you will relax.
Communicate to others when you are working and when you are “off.” When you’re relaxing, take it seriously.
Don’t even open your computer or your work email. Keeping your work from invading every minute of your day is critical in self-care.
#5. Process Your Pain
Unresolved pain, grief, or shame tend to sneak out in ways that are devastating to your body, soul, and health.
You may lash out at others or distract yourself with work to try to avoid difficult memories or thoughts.
Learning how to take care of yourself emotionally is critical for self-care.
Address even the seemingly small things that might seem insignificant like losing a twin sibling before birth, infertility, having a miscarriage, having a best friend move away, or betray you.
Acknowledge your grief. Talk to supportive friends and spiritual leaders. It’s been said that a problem shared is a problem halved.
Often communication with people gives you exactly what you need to hear for you to continue your journey in taking better care of yourself in the most positive way.
Read books on healing. Go to a therapist. Addressing your emotional needs is critical for truly relaxing and taking better care of yourself.
#6. Just Say No
“Love yourself enough to set boundaries. Your time and energy are precious. You get to choose how you use it. You teach people how to treat you by deciding what you will and won’t accept.” -Anna Taylor
In Luke 4:42-44, crowds were begging Jesus to continue healing and helping them. But he said no. He had to move on to other towns and preach there.
He didn’t allow himself to be dissuaded by popular opinions or by the demands of friends or society.
Instead, he simply moved on, “for I was sent for this purpose.” Jesus had a clear sense of purpose and values.
Tim Elmore recommends writing down five of your most important values and using them to help you make decisions in gray areas.
Eliminate parts of your life that don’t fit your values as a part of your self-care regimen.
Just learn how to just say no and don’t feel bad or guilty about it.
#7. Taking Time to Be Quiet
Taking time to be quiet is an important part of any self-care love routine.
Psalm 37:7 says, “Be still before the LORD and wait patiently for Him.”
Psalm 62:5 tells us to wait in silence for God.
Then Psalm 131:2 speaks of the importance of stilling our souls before God.
Many Bible passages encourage us to live a quiet life (1 Timothy 2:2, 1 Peter 3:4, and 1 Thessalonians 4:11).
Make time in your life for silence before the Lord.
Wait on him and try to connect to Him from the heart. Still your heart and acknowledge that it’s not all up to you—it’s up to Him!
This implies telling yourself that you are going to pause and slow down at intermittent times during the day.
Try to relax, go to a quiet place in or outside the house, look around you, close your eyes, and take deep breaths in and out several times.
You’ll notice that you will feel more relaxed before you start off again.
#8. Meditation
Even if you don’t subscribe to the common cultural views of meditation, you can still follow the Biblical command to fill your mind with God’s word.
You don’t have to spend 30 minutes in meditation every time. Two to five minutes—while in the restroom or while feeding the baby—are often sufficient.
Meditate on God’s word and stop the endless soundtrack of frenetic thoughts that try to take your attention. Ponder on the Lord and His love for you for two minutes.
#9. Stretching
Wondering how to take care of yourself as a mom? Consider adding stretching into your life. A simple internet search will lead to easy stretches that you can do any minute of the day.
Watching your kids in the park, you can do a slow nod exercise or a hip flexor stretch.
Before you wind down for the night or while the kids are asleep or at school, you can take a little time, inhale, exhale and stretch.
Watch how much relief you’ll experience.
These are so inconspicuous that no one will even notice you are stretching!
If you work a desk job, try to get up every hour and stretch. Your blood will start to flow and you will notice an increased mental acuity.
#10. Journaling
Commit to journaling regularly as an important way of processing your emotions, understanding your life, releasing your frustration, and taking care of yourself emotionally.
Boundaries for the Soul: How to Turn Your Overwhelming Thoughts and Feelings into Your Greatest Allies By Allison Cook provides some important jumping-off points for journaling about triggering events.
It is very healing to write down your responses to Allison Cook’s probing questions in this book.
Her questions will help you get some distance from overwhelming emotions, talk to them kindly as if they were frightened children, comfort them with the love of Jesus, and re-integrate them into your renewed purpose.
This all-inclusive women’s care package provides simple ways to make you feel better.
Journaling is an important way to process your feelings, encourages self-awareness, and improves your mood.
Some ideas on how to start journaling are to start with positive inner reflections first like what makes you happy, what inspires you, your idea of a good day, eight things you love about yourself and your family, what makes you proud about yourself.
#11. Gratitude Diary
Gratitude is a feeling of appreciation and thanks.
Is there someone in your life that has shown you that you matter to them?
A gratitude journal helps you to focus your attention on positive things in your life, great or small.
First Thessalonians 5:18 says, “In everything give thanks; for this is God’s will for you in Christ Jesus.” Regardless of the circumstances, you can find at least three things to be thankful for.
Keeping a gratitude diary or journal helps you come back later with gratefulness and remember what God has done, making your day more productive and focused.
#12. Spend Time Outdoors
A park, field, or stream is an excellent place to work on self-care. You might want to spend some time walking by yourself or with a friend.
Almost any of these self-care ideas can be done outside. You can exercise outside, express gratitude outside, or meditate outside.
Listening to music that elicits positive emotions can help you to relax and elevate your spirit, which improves your mood and general well-being.
#15. Smile More
A clerk at the store, a child in your arms, or a neighbor across the street would be happy to receive your smile, which in turn can improve your mood, relieve your stress, and lower blood pressure.
Scientists have found that a smile gives your brain more feel-good hormones than receiving a large sum of money!
Smiling lifts your own spirits and encourages others.
Spreading smiles is free, painless, and rewarding. Make smiling an important part of your self-care love routine.
#16.Sleep
Sleep should be a priority in our self-care journey.
Bill Fish, a certified sleep science coach and co-founder of Tuck stated that “Getting a proper night sleep is essential to our health,” in fact, sleep is now known as the third pillar of wellness along with exercise and nutrition.”
Create a sleep schedule and try your best to stick to it. That way your body knows when to settle to rest and when to rise.
A full night sleep promotes mental wellness and diminishes the negative effects of poor sleeping habits that include fatigue, irritability, anxiety, and negative thoughts.
#17. Digital Detox
Distancing yourself from digital devices like smartphones, computers, tablets, and social media platforms help you to focus on real-life interactions and can make your brain to relax and also improve your sleep and focus.
It is a known fact that many families and relationships don’t have many faces to face social interaction anymore.
Most of the time, everyone is by themselves and on their phone, tablet, playing a game, or on social media.
You could be in the same house and you are talking to your spouse or children from the cell phone.
Develop a digital detox hour, hours, or a day that you’ll focus your mind on yourself to improve your focus and reduce stress.
You can call it or relate to it as a biblical fast. Maybe that could help you keep the phones away and stay off social media for some time to rejuvenate and take better care of yourself.
The journey of taking better care of yourself starts in your mind. You must understand your dependence on God and the limits of your body and spirit.
The journey of taking care of yourself emotionally continues as you process your grief, change your thinking about your own value, and start practical steps like meditation, stretching, and journaling.
“Breathe. Let go. And remind yourself that this very moment is the only one you know you have for sure.” -Oprah
How does this journey end? In reality, the journey of self-care never ends. It’s not a one-time deal.
But it does come to a culmination as you begin to have enough energy, passion, and joy to invest in others again.
As you entrust your own needs to God and humbly accept your own limits, you begin looking at others’ needs as more important than your own.
The Bible instructs that you take care of others with the same attentive care that you take care of yourself (Mark 12:31 – The second is equally important: ‘Love your neighbor as yourself.’).
And, in this way, the purpose of self-care is complete.
Your mind is one of the most fragile yet most powerful things in your body.
It is so important to look after yourselves and learn how to look after your beautiful mind. And body too.
Are you seeing things from a different perspective?
Don’t make excuses for not practicing self-care.
You are so worth it!
Please don’t allow procrastination to rob you of the well deserved wholeness and happiness that you deserve.
“Accept yourself, love yourself, and keep moving forward. If you want to fly, you have to give up what weighs you down.” – Roy T. Bennett
How are you practicing self-care?
What routine have you put in place that is solely for you?
Please drop a line in the comments – it can help someone.
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Sending lots of love and positivity your way………..♥
