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Hello, beautiful humans and 
welcome to the mental Wellness. 

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Wake up, show a weekly podcast 
where growth minded creative 

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people, come to learn, best 
practices from both spirituality

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and psychology that create 
lasting well-being. 

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I am your host mental Wellness, 
expert improvised acting teacher

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therapist and Coach, Don 
McMillan. 

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Let's get to it. 
It. 

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Alright, you beautiful humans 
you today I would like to gently

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remind you not to believe 
everything. 

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You think? 
We tend to think that whatever 

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happens inside our head is real 
or true or important. 

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It is not so much of what we 
think was in planted there by 

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our society, by her culture and 
by our upbringing. 

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So for today, I'd like to just 
Circle back around to our very 

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basic cognitive behavioral 
therapy principles challenge, 

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your thoughts update, your 
priors, and to make that point, 

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I have a fun way of bringing 
that to your attention. 

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But before I do that, thank you 
so much for being here. 

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Thank you for sharing the 
podcast. 

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That means the world. 
That means the world, our 

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community does continue to grow.
Is that exciting? 

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Like, there's somebody across 
the whole planet who sharing 

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this experience with us, how 
amazing is that? 

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So thank you so much for showing
up here and for inviting other 

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people to show up here. 
So let's talk about Byron Katie.

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So Byron Katie is a spiritual 
teacher who created the work and

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we've touched on this before. 
But if you look into the work, 

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girlfriend found, but cognitive 
behavioral therapy and I'm going

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to tell you Who I say that the 
principal action of the work is 

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to challenge what you believe. 
And then replace it with 

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something else that you could 
believe that is as true or more 

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true. 
So, the first question in the 

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work is, is it true? 
Is it true in about 75% of the 

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time? 
When I ask a client, that 

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they'll say I mess up everything
and I'll say, is that true? 

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And I'll be like, well, yeah, 
well well, no, right. 

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Especially when I, when I 
challenge back, is it true that 

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you mess up everything like? 
Well, no. 

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So that's the beginning of 
unwinding from your thoughts. 

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Cognitive behavioral therapy has
another little piece of it which

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it explains to you. 
What kinds of thinking errors? 

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You might be engaging in and 
that can be very helpful. 

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Helpful for certain types of 
thinkers, who want to have a 

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tool for figuring out exactly 
why that thought is unhelpful, 

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excuse me. 
But for now, let's just stick 

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with, is it true? 
Is it 100% true? 

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And invariably if it's a belief 
the answer is no. 

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You like wait a minute, wait a 
minute, there are facts in 

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science. 
Yeah. 

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You don't you are not losing 
sleep over and you are not 

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struggling in your life because 
believing that tomatoes are 

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actually a fruit. 
Not a vegetable, right? 

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Those things aren't disturbing 
you. 

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What we were talking about are 
the beliefs that disturb you. 

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I always mess up everything. 
When you begin to question, is 

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that true? 
You open up a space to have 

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another belief begin to take its
place? 

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And Neuroscience is beginning to
discover how that works. 

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I don't understand it. 
I'm not a neuroscientist 

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although I'm very tempted to 
become one. 

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So for now, don't believe 
everything you think. 

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What you think is just words and
images. 

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Occurring in your mind what you 
believe are words and images 

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occurring in your mind that are 
attached to a bodily Sensation 

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that is it, that is not evidence
that they are true. 

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So what's my fun way of 
challenging your belief that 

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what you think is true misheard?
Lyrics misheard lyrics. 

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One way to crack me up. 100% of 
the time is with misheard 

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lyrics. 
So for example Let's talk about 

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Jimi Hendrix, Purple Haze, 
right, what you thought, you 

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heard Excuse me, while I kiss 
this guy, but what he really 

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said was Excuse me while I kiss 
the sky. 

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Now, I guarantee you that until 
you actually saw the lyrics 

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written down. 
You are 100% correct. 

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That you were singing along to 
that song. 

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Absolutely accurately. 
So, if I had asked you, is it 

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true that this the lyrics of 
this song are? 

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Excuse me, while I kiss the Sky.
You be that couple? 

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Yeah. 
And then you learn. 

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No, it's Excuse me while I kiss 
the sky. 

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How about I love this Living on 
a Prayer. 

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I'm on a website right now. 
USA Today Livin on a Prayer by 

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Bon Jovi, 1986, what you thought
you heard doesn't make a 

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difference if we're naked or 
not. 

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But what they really said is 
doesn't make a difference if we 

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make it or not. 
Right. 

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Yeah yeah. 
What's another good one, I'm 

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scrolling that scrolled, La. 
Isla Bonita, from Madonna, 1986 

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last night. 
I dreamt of some bagels. 

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Some bagels when she said last 
night, I dreamt of San Pedro. 

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I don't know why all these are 
from the 70s and 80s. 

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Oh, here's one from the 90s Will
Smith. 

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What you thought you heard kick 
a chicken with it. 

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What he actually said, getting 
jiggy with it. 

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My point is sometimes we acquire
information that we think is 

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absolutely true and then we get 
new information. 

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And we discover that what we 
thought was not true. 

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So the invitation is to question
your beliefs, especially the 

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ones that disturb you as 
Actually, the ones that are air 

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quotes - all men are 
misogynists. 

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All of them all the time. 
Okay? 

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So let's stick with Byron Katie.
What happens in your world when 

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you believe these thoughts? 
That you believe does it create 

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Joy? 
Does it create expansion? 

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Does it create peace? 
Does it create safety? 

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Does it create connection? 
If not be willing, be willing to

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upgrade that belief or an 
acceptance and commitment 

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therapy land right now. 
Please forgive all the 

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background noise. 
I don't have the energy to fix 

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it. 
Be willing to change your 

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beliefs be willing to change 
your beliefs. 

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Why am I repeating myself? 
Because we are rigidly attached 

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to the things that we think are 
true. 

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We have captured our identities 
up into. 

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I'm the kind of person who the 
world is like, people are like, 

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and we hold on, to those rigid 
beliefs, with two fists and we 

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go Kicking and Screaming if 
anyone dares challenge them, 

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even though those beliefs are 
the source of our suffering, 

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Suffering. 
Don't believe everything that 

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you think, if what you are 
thinking is creating suffering, 

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be willing to believe something 
else. 

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Now, we have to talk about 
trauma. 

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A lot of our beliefs are formed 
as trauma responses, and we are 

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afraid to let them go because 
we're afraid, if we let that 

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vigilance go, if we upgrade that
believe, we're just going to 

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recreate the trauma. 
The chances that you are making 

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your life worse by shrinking, 
your experiences to try to stay 

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safe. 
Is greater than the possibility 

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that that trauma will reoccur. 
So, being so rigid with yourself

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out of fear, of a possibility of
a trauma is making your life 

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worse. 
There is another possibility. 

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And that is to pluck from the 
trauma, the true learning which 

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usually includes. 
Sometimes some people some 

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situations, not all people, all 
the time, all situations. 

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So is it true that you mess up 
everything all the time? 

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So it's better not to do 
anything. 

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Is that true? 
And is that belief making your 

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life better? 
Is it true? 

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That Will Smith said, kick a 
chicken with it. 

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Is it true that Jimi? 
Hendrix said Excuse me while I 

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kiss this guy? 
No. 

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So if you could believe 
something else that is as true 

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or more true, that actually 
opens up your life. 

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So what if it's what is true is 
that you have sometimes messed 

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up some things, but that you can
learn new ways of discerning 

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who's trustworthy, you can learn
new ways of moving through space

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so that you mess up. 
The fewer things. 

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Or you can learn that the people
who taught you that you mess up 

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everything. 
All of the time, we're very 

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damaged, people who are blaming 
you for things that weren't your

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fault. 
Is it true? 

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and generally, if it's a belief 
that's causing you or other 

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people harm, it's worth 
upgrading Go check out a 

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misheard lyrics website, remind 
yourself that even if you've 

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believed something for years, it
doesn't mean it's true. 

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And just because you believe it 
it doesn't mean it's helpful and

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you are more than the sum of 
your beliefs, okay, question 

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your beliefs, replace them with 
ones that are more helpful. 

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All right. 
That's the mini episode for 

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today. 
Just just popping in here. 

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To give you. 
That little reminder, just 

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because it occurs inside your 
head, doesn't mean you have to 

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listen. 
All right. 

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You're beautiful and amazing. 
Amazing true story. 

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You really in fact are beautiful
and amazing in all kinds of 

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ways. 
So how about adopting that 

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belief, I am beautiful and 
amazing and all kinds of ways 

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that's a good one. 
What would that create in your 

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life? 
If you walk through the day, 

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believing, you know what a 
beautiful and amazing and all 

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kinds of ways and whole perfect,
and complete. 

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And the universe is trying to 
gift. 

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Me all kinds of goodies. 
Try that one on. 

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Versailles, see how it goes. 
All right, beautiful humans 

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until next time.