These words are so beautiful and so true; embrace them.
Let go.
Live.
Even though you may want to move forward in your life, you may have one foot on the brakes. In order to be free, we must learn how to let go. Release the hurt. Release the fear. Refuse to entertain your old pain. The energy it takes to hang onto the past is holding you back from a new life.
To live with the conscious knowledge of the shadow of uncertainty, with the knowledge that disaster or tragedy could strike at any time; to be afraid and to know and acknowledge your fear, and still to live creatively and with unstinting love: that is to live with grace.
--Peter Henry Abrahams, The View From Coyaba
Wow, this brought tears to my eyes. I love the line, "to be afraid...." You know, this is the point isn't it? As human beings we can not usually completely conquer our fear, but to be able to sit with it, to hold space within a quivering heart for courage and perseverance is truly what makes us the exceptional creatures that we are. To live with a boundless, loving heart in the midst of uncertainty and fear is the definition of courage; it is the definition of Freedom.
The first rule is to keep an untroubled spirit. The second is to look things in the face and know them for what they are.
– Marcus Aurelius
I love this quote because it so simply sums up the philosophy of yoga. First, we must calm the mind, then we can reflect clearly on what really is, seperate from the illusion and ignorance of avidya. But, as always, easier said, than done.
Two things that help me to keep an "untroubled spirit" when I find myself getting caught up in the illusionary drama of a situation.
1. I sit down and breathe a 5/5 ratio 5x (5 breath cycles of an inhale with a count of five and an exhale with a count of five.) If that doesn't work, I do five more rounds...and then another...another, and so on.
2. I think of 5 things that I am grateful for right now at this moment in my life and I think of five things that are going right. (These could be big or small. Sometimes it might be just being grateful that I am not out of milk for my morning coffee, or happiness that I am doing a better job flossing my teeth at night. I am not being cute here. When the chips are down it is important to remember that there are always some small, wonderful things going right and to be grateful for. We need to start there.
Please leave some comments and share some ways that you keep an "untroubled spirit" and a clear view of things as they are.
I recently received these two beautiful versions of the Lord's Prayer from my old and dear friend Alicia. These two versions are scholarly translations direct from the ancient Aramaic. I think they are wonderful, more inclusive and expansive versions then the version I learned as a child and is most commonly known.
Enjoy, and Blessed Be...
The Lord's Prayer, version one
O Birther! Father-Mother of the Cosmos,
Focus your light within us-make it useful
Create your reign of unity now--
Your one desire then acts with ours, as in all light, so in all forms.
Grant what we need each day in bread and insight.
Loose the cords of mistakes binding us, as we release the strands we hold of others' guilt.
Don't let surface things delude us.
But free us from what holds us back.
From you is born all ruling will, the power and the life to do, the song that beautifies all, from age to age it renews.
Truly--power to these statements--may they be the ground from which all my actions grow;
Amen.
The Lord's Prayer, version two
Oh Thou, from whom the breath of life comes, who fills all realms of sound, light and vibration.
May Your light be experienced in my utmost holiest.
Your Heavenly Domain approaches.
Let Your will come true - in the universe (all that vibrates) just as on earth (that is material and dense).
Give us wisdom (understanding, assistance) for our daily need, detach the fetters of faults that bind us, (karma) like we let go the guilt of others.
Let us not be lost in superficial things (materialism, common temptations), but let us be freed from that what keeps us from our true purpose.
From You comes the all-working will, the lively strength to act, the song that beautifies all and renews itself from age to age.
Sealed in trust, faith and truth. (I confirm with my entire being)
We often hear people say, "Don't sweat the small stuff."
That's great, and I agree, but if you are feeling a bit stressed out that comment might just turn your dial to ELEVEN instead of helping you to let go and feel better.
Gratitude is really all about PAYING ATTENTION to the "small stuff", and seeing the beauty, wonder and goodness available to us in each moment.
In paying attention to the "small stuff" we often find it is really the "big stuff", and in fact the "only stuff." Our lives are truly only lived moment to moment and how present and aware we are in each of those moments is often a great measure of the joy we experience.
So, how much gratitude can you handle today?
Try this experiment:
Say "thank you" for EVERY little thing that you do or encounter... And I mean EVERY LITTLE thing.
When you put cream in your coffee say, "Thank you for this delicious cream in my coffee." See if it tastes a little sweeter.
When you put on your shoes say, "Ah, hello and thank you beautiful feet for carrying me on my way today." See if you have a little more spring in your step.
When you do the laundry say, "I am so grateful for you: water, soap, washing machine. Thank you for making my clothing clean and fresh." You may find this mundane task feels a little lighter and your clothes seem a little softer.
When you have an argument with your spouse say, "I am so grateful to live in a world where we all have different perspectives, let our communication be peaceful and harmonious and create no illusion of separation between us." You may find you return to the discussion with a more open heart and a clearer head.
When you drink a glass of water say, "Thank you for the amazing refreshment of this pure water, may it nourish my body." See if you can feel the rejuvenating energy of the water entering every cell in your body.
You may say, "Hey, that's an awful lot to be saying to myself during the day." But, the truth is the nature of Mind means that we are constantly saying things to ourSelves. Mindfulness and gratitude help us to ensure that we are saying things that will elevate us to higher planes of existence and fill our hearts with the boundless bliss that is our True Nature.
May every little thing in your life be filled with beauty and may you feel wonder and gratitude for it.
Do not pray for tasks equal to your powers. Pray for powers equal to your tasks. Then the doing of your work shall be no miracle, but you shall be the miracle.
L to R my brothers Richard and Christopher (who I am forever grateful for) and Me.
We are never more than one grateful thought away from peace of heart.
— Brother David Steindl-Rast
This morning I woke up with a overwhelming sense of gratitude for my family. In particular, my brothers. They were both such cute, sweet babies (they are five and eight years younger than me so they will forever be babies to me:-) and somewhere along the way they have become wonderful, talented grown men. Still not sure when that happened...how time has flown.
Today and every day I can take a moment and look at this picture on my mantle, or in my heart where I carry it always, and the gratitude just rolls in. How lucky am I to have these boys in my life? Quite lucky I think, quite.
Take a moment and pause in your day. Take a deep breath. Find a picture in you pocket, or in your mind that fills your heart with gratitude.
The next message you need is always right where you are.
— Ram Dass
Staying centered in the present moment allows us to stay grounded in the perfection of what is and secure in the knowledge that what will come is perfect as well.
When we "let go and let God"...open our selves to "Source"...use the "Force"... we are supported by an endlessly abundant Universe.
Let go a little today. Surrender. And see what floods in.
When I despair, I remember that all through history the ways of truth and love have always won. There have been tyrants, and murderers, and for a time they can seem invincible, but in the end they always fall.
the universe gives you something else to be grateful for!
Today, I am so grateful to have found two great new partners in my journey to bring yoga to as many people as I can.
Phyllis Rollins, owner and incredible Iyengar yoga teacher at The 8th Street Yoga Studio in Charlotte, North Carolina is graciously allowing me to hold my prenatal yoga series (in April) and a few other upcoming workshops and classes from her studio. It is a beautiful space and she is terrific, and I am just so lucky to have met her and to have her as a mentor.
Today, I met with Maureen and Mike Rhoads at Mike Rhodes Karate here in Gastonia, North Carolina. I was looking for a local place to teach group classes, and especially my private instruction clients. The Rhoads have a beautiful, brand new space just down the street on Robinwood Road (this is their 4th LOCATION!, they are the premiere Karate training facility in the area.) I will be using their space to hold classes, workshops and private instruction! It is a HUGE space and I can't wait to fill it with lots of eager yogis and yoginis. I am also excited to do some kids yoga classes out of this location.
You can email me here for more information on up coming classes.
And if the week weren't quite exciting enough, I was on Rachel Ray this week!!! Ok, it was only for about 30 seconds, but it was COOL and for a really good cause.
My life is always really blessed and I am really, really grateful for it. But, WOWIE thanks Universe! for an especially awesome week.
Win this beautiful amethyst and Czech glass necklace made by me!
This necklace was handmade by me and contains beautiful chunks of amethyst (which symbolizes the spirit), Indian crow beads, and Czech glass. The center pendant is a pewter Celtic cross. The necklace is 15.5 inches long and has a safety clasp. Jewelry making is a meditation for me and I infuse all the pieces I make with good energy and light for those who wear them.
How do I win?
FIRST
If you have already downloaded one of the classes - AWESOME- and thank you! Simply go to the yogadownload.com site and leave a review for either or both meditations. You will be entered once for each review you leave.
SECOND
If you haven't downloaded a meditation yet, do so and leave a review between now and March 6 and you will be entered to win!
DESCRIPTIONS AND LINKS TO DOWNLOADS
At only $2.95 per downloadable class (less then a cup of coffee!) you can give the gift of bliss to yourself, or a friend.
Two meditations are currently available:
Progressive Relaxation #1 will take you to a place of complete and utter serenity. "Teal's warm and meditative voice is ideal to help you get deep into a state of calm and tranquility. In this meditation Teal has you visualize a white light as it moves through you body and rids it of any and all stress and tension. Ahhhhhh!"
Sivasana Relaxation #1. Sivasana is a posture often practiced at the end of a yoga class, but you can do this relaxing Sivasana meditation any time you need to take a break and rest. Sivasana helps the body, mind and spirit to relax, integrate, and restore. This Sivasana Relaxation meditation will take you into a deep state of calm and is also great as a cure for insomnia.
I can not express my gratitude to all the people who downloaded my guided meditations over the last 3 months. It was wonderful to see such a positive response and it makes me happy to know they are helping to bring stress relief and relaxation into so many lives. There will be many more to come, so stay tuned...
As soon as you trust yourself, you will know how to live.
— Goethe
Trusting ourselves, believing in our abilities and intuition is one of the hardest things for most of us to do.
Whether it comes in a moment, as a flash of clarity, or becomes some thing we know deep down in our bones over a long period of time, learning to trust ourselves is one of the greatest forms of liberation.
Today, when you are confronted by moments of self doubt, or fear, try just letting it go. Just like that. Just that simple. "Pretend," if you have to, that you are someone who already does this all the time. Try that on as you might try on a beautiful new coat...you may find it is a good fit, and never take it off again.
Affirmation: Today I trust in my own Truth; my intuition, abilities and judgement. I abide in constant gratitude for my perfect and whole place in an abundant Universe.
There is probably no greater way to experience gratitude then through giving to others.
When we give with hands open, arms stretch out, we are also assuming the best possible posture to recieve. When we become captivated by our own pain, or our own fear of not having enough, we close ourselves off to the infinite abundance that is Source. Source that pours into us, and pours out of us, in a ceaseless, bountiful flow.
Staying open in this way is usually easy enough to do when times are good, but what about when things go terribly, horribly wrong? How do we continue to give, when we feel the Universe has abandonded us?
I think the answer is we simply have to make that choice, and then try our best to stay grounded in it, in every moment. No easy task, but I believe the alternative is a cold and empty
This year I have come to know a little bit about a man, named Matt Logelin, who made this choice when his life took an unimaginably tragic turn. I can only imagine the depths of his sorrow; the enormity of his anger and feelings of abandonment. (You can read Matt Logelin's blog, matt,liz and madeline, here.)
In a nut shell:
On March 24, 2008, little Madeline Elizabeth Logelin came into this world.
The next day, her mother left it.
From this impossibly tragic event, a community was born. A community of individuals, united in their desire to help and support Madeline and her father, Matt. This community formed the basis for what would become a worldwide charitable foundation:
I am sure he had many a day where he crumbled into a heap. But, that is not the choice that he made overall, or what he has carried forward with. Instead, he has used his time and energy to reach out for help from others, and to help those who find themselves in similar tragic situations.
So strong and large was the community that spontaneously formed around Matt and Madeline, it seemed not only natural, but necessary to harness the strength of that network and turn it into something – something that could help ease the pain and lighten the load felt by widows and widowers everywhere. And it all sprang from the Love of Liz.
You will see the universe to be the picture of your own being. Complete and total perfection will come about only when we feel that our perfection is no perfections as long as the rest of humanity remains imperfect.
If we call ourselves children of God, then others are also children of God. If we do not share with them what little we have, then what right have we to call them our brothers?
They may be traveling a few miles behind us, or they may be fast asleep. But they must reach the Goal before perfect perfection can dawn on earth.
Image via WikipediaWell, now that I have your attention!!!
In reality, my concept of God is not one that maintains that there is a "figure" out there to be angry or pleased with us. I believe in a non-dual, energetic and universal form of God. But, to each her own...
The reason for this post title is a quote I came across this morning that I really love. It is from Alice Walker, author of The Color Purple. She says:
"I think it pisses God off if you walk by the color purple in a field somewhere and don't notice it."
I think in a way, that is very true. It is in some way an insult to the grand and glorious creation of this Universe when we, for what ever reason, fail to notice it's splendor.
And this ties in very much to our study and practice of gratitude, because gratitude is the ultimate "offering back" to the beauty and bounty that surrounds us. Taking time to notice and appreciate all that we have been given is a sacred and profound form of prayer, and one that is available to us in every moment.
So, in your day today don't fail to notice
the fragile beauty of some lingering sprig of green grass
Sitting down to eat is one of the easiest places for us to incorporate mindfulness and gratitude into our lives.
We have to eat many times a day, and so it is an ideal opportunity to take a deep breath, center our selves, and express our gratitude for the nurishment of our bodies.
An added benefit is that studies show that people who pause before eating, and eat in a calm, mindful manner, eat less, and digest what they eat much more fully. This is also a good way to heal the disjointed and unhealthy relationship many of us Westerners tend to have with food as a result of eating too fast and on the run, consuming poor quality food, and fixations with our weight and appearance.
Here is one offering for a meal time prayer from the Zen tradition known as, Gokan-no-ge, the "Five Reflections."
First, let us reflect on our own work and the effort of those who brought us this food. Second, let us be aware of the quality of our deeds as we receive this meal. Third, what is most essential is the practice of mindfulness, which helps us to transcend greed, anger and delusion. Fourth, we appreciate this food which sustains the good health of our body and mind. Fifth, in order to continue our practice for all beings we accept this offering.
Although we have been made to believe that if we let go we will end up with nothing, life reveals just the opposite: that letting go is the real path to freedom.
The immense power of our touch cannot be underestimated. Nothing can be more soothing, comforting and healing, then then simple gesture of someone laying their hand on our back.
Touch has the ability to activate our parasympathetic nerveous system, or the "relaxation response", and this shift in feeling and body chemistry can create a little space, a little light at the end of the tunnel, for someone who is suffering. Since over 80% of our communication as human beings is non-verbal, sometimes these small, simple gestures of touch can say more completely what it is we have in our heart to express. At time words can get in the way; they seem inadequate in expresssing the enormity of your love and compassion. Touch, when offered with lovingkindness and respect, never falls short.
As a mindfulness exercise today, find a person to offer your healing touch to. Remember to be respectful in the way that you offer this, a hand on the upper back or shoulder is usually a "safe place" for most people to recieve that offering.
Also, take time to recognized and acknowledge with gratitude the loving touches that you receive. The next time you receive a hug, really experience it. Linger and let the energy from that person's heart mingle with your own. If you are feeling a bit low today and could use some healing touch, ask for it! Everyone loves to give a hug. Go up to a friend and say, "I am feeling a little sad, could you give me a hug." I promise you will be responded to with delight.
One more thought on the power of touch. If you are struggling through a difficult time in your life, or if you have hardship and trauma in your past, consider body work as a part of your healing process. The body and brain literally store these emotions and experiences. If we only process them on a mental level, through counseling or other modalities, we never fully release these samskaras, or patterns, from the body. Deep tissue massage, Reiki, Phoenix Rising Yoga Therapy, and Watsu, are only a few of the body work methods that can help you to release these stored emotions and live a fully present and realized life.
All the pictures in this post were taken by me on my morning walk on the Greenway Trail in Gastonia, North Carolina. This Autumn was spectacular, and I was awed and filled with gratitude for every falling leaf.
It is easy sometimes to be grateful for the big stuff. It's right there up in our face, getting our attention. We are more accustomed, and conditioned, to remembering to be thankful for the big things. But, developing a rich and deep sense of gratitude is well informed by taking time to give the small stuff the same focus and attention.
Ask yourself the question, "How conscious and present am I in my daily activities." By starting this inquiry into yourself you will invite awareness and mindfulness into your life on a new level. You many find yourself stopping much more often during your day to really "take in" what is happening in that particular moment: what are you looking at? what can you hear? touch? smell? With these moments of clarity come an expansive sense of child-like wonder. You may feel as if you are experiencing many things for the first time. It's like walking down a brand new, beautiful path.
While you continue this beautiful awareness inquiry, add also a moment to pause, and say a prayer of gratitude for what you have discovered in this moment. This will be easy with the lovely things you come across, but I encourage you to try to address your prayers of thanks also to the troubling and challenging occurences; paying them due homage as the great teachers that they are.
Image by Wonderlane via Flickr Contemplating death is something that the Buddhists have developed into a fine art. This may sound incredibly morbid, and it is, in a way, but it can also be used as a path to greater liberation in life.
By seriously contemplating our own mortality we can gain greater gratitude for the precious nature of each moment, and release our minds from the bondage of the fears that surround aging, illness and death.
In Buddhism this is considered part of a broad spectrum of thoughts and behaviors which express our "grasping" and "aversion" to many things; the largest of these being "grasping" for more life, and "aversion" to death. Brian Schell, of dailybuddhism.com has this to say:
"...fear is generally a result of attachment. Buddhists consider attachment (”grasping”) a bad thing. Everything changes, and that’s something we have to learn and accept. That’s a whole lot easier to say than do, but that really is it in a nutshell. Think for a bit on what causes your fear. What are you afraid of losing? Is that something (or someone) that you are going to lose eventually anyway? Most things and people are going to be lost someday, no matter what we do; it is important to understand and accept that."
The Loden Jinpa website provided more why and how information on this concept, including guidance for engaging in a meditation on death, here.
Coach Charrise, of the blog Emergence Business Coaching, offers some great starter questions for beginning an inquiry into the nature of death, and living to the fullest.
If you don't feel good, it's hard to feel grateful! Traci Trainer and her blog The Wellness Journey make an offering of 25 great tips to help you feel good, and have more to give. Check them out here, traci trainer: Tips for your life.
I find one of the best ways for me to reconnect to gratitude in my life, is to slow down and get deeply in touch my natural surroundings, and the cycles inherent in the Natural World.
I have always loved the lunar cycles. It is comforting to me to look up to the sky, see the moon shining down in whatever phase it maybe, and think of the ancient meanings ascribed to each of it's transformations.
Recently, I discovered Lunar Rituals from yoga and Wicca teacher, Natalie Maisel, that have really deepened my relationship to this endless cycle. Each of her audio downloads takes you through a ritual that allows you to connect to the spirit of a particular lunar phase, and the energy and powerful opportunity for transformation that it offers.
Natalie offers four moon rituals on her site, goddessdownload.com, each containinga grounding meditation, elemental invocations, circle casting, lore, guided meditation and ritual.
New Moon for manifesting your heart's desires
Full Moon for receiving insight and healing
Waning (Crone) Moon for releasing and banishing
Dark Moon for breaking habits and addictions
These rituals are not only for those interested in Wicca, or Nature based religions, they are wonderfully accessible to individuals of any faith who simply want a way to focus their intentions, and attention, in their lives.
Natalie Maisel also facilitates yoga and goddess workshops around the world. You can contact her directly at fox@goddessdownload.com.
Do you ever catch yourself saying the most awful things to yourself? I tune into my own inner dialogue at times, and find a terrible, critical task master has hijacked my brain! Out, out! I say.
This happens to all of us, however positive and confident we may be in our mind states, these thoughts and feelings will sometimes make their way in. A fellow yoga teacher once referred to these repetitive, negative, critical words or phrases as "Contra-Mantras." And they are just that. Negative programming that comes up and plays like a repeat of a bad TV show. What to do? Turn off the tellie! Or, at least change the channel.
When you notice these self-critical voices coming into your thought process, bring mindfulness back into your process. Stop, pause, take a deep breath. Don't try to push the thoughts away, to the contrary, embrace them. Take a good look at them. Who's voice is that? Is it really yours? Or is it an "old script" performed in the past my a critical parent, an unkind teacher, a bully, a jerk boss, etc. Sometimes even a passing comment can strike such a deep cord that it lasts a lifetime, showing up as a "contra-mantra" when something triggers our insecurity. Just examine this commentary for what it is, and then gently offer a positive mantra in replacement.
For many of us the self-critical mind talks comes from a certain level of perfectionism. While it may sound like a positive trait, studies have show time-and-time again that perfectionists not only suffer heavily as a result of their unrealistic goals for themselves and others, but actually short circuit themselves, and achieve less in the long run. It is hard to even get started when deep inside you know your goal of "perfect" is unattainable.
I came across a letter to Let Your Life Bloom blog author, Vanessa Smith, from a reader struggling with these particular issues. Vanessa gives an insightful response which includes the advice to, "release your need to release you perfectionism." You can read the rest of her response,here.
Think of it this way, one of the most widely used and effective forms of torture is to repeatedly bombard someone with certain words or phrases that "get inside their head" and change the way they think and feel. This "programming" or "brainwashing" is devastatingly effective. When you repeat in your own mind negative, even cruel words and phrases, that you would probably never dream of saying to someone else, you are doing the same thing to yourself. It is a harsh analogy, and I mean it to be, because I want you to understand how hard you are being on yourself when you do that. You are wonderful, you deserve better, regardless of what anyone has told you in the past. Let that go. Give yourself the gift of kind words, and gratitude for all the incredible things that you are.
"Everything that you can do is a gift from God. Everything that you can't do is part of the wonderful challenge and adventure of life."
Try these positive mantras, when you hear a "contra-mantra" popping into your head:
I am beautiful.
I am strong and smart.
My body is healthy and full of vital energy.
I am an excellent mother/father/brother/sister/wife/husband/friend/worker.
I deserve love and respect.
I can do anything!
My life is full of abundance.
I am calm and resourceful.
I have everything I need.
I am loved.
I am peaceful.
I am safe.
Write your own positive mantra, or affirmation. Make it a short and positive "I" statement. Repeat it to yourself throughout the day. Write it down and tape it to a mirror, or the inside of your desk. Anywhere you can quickly access it when your need to counteract a "contra-mantra".
May you be happy, may you be free from all suffering.
Only 15 days until my wedding. And for this I am truly grateful.
In large part because I am grateful because I get to marry my wonderful Michael. We have such a joy-filled life together. He makes it easy to be grateful for everything, and to forget the sorrows of the past. Here are some pics from our adventures, in the Emerald Gorge, China; and snowmobiling in Jackson Hole, Wyoming.
I am also grateful because creating a wedding is a lot of work! You know, I had heard this many times, but our wedding is so small, only 26 people...including us! How could it be so much work?!
I have had to pause many times during the rush and whirl of planning, and just rest in a few minutes of silence and deep breathing. What I find there is always the same; the touch my soul has waited for this whole life, rich and alive, and unbelievably mine. And then I can go back to resting in calm...
For all my readers who LOVE the Blissful Body Yoga designs (yoga inspired, funny s-shirts, great gifts) on Cafe Press, here is the sweet FREE shipping deal for the weekend.
If you knit or crochet consider making a hat for a little one in need. What a wonderful way to show gratitude, and love. Imagine the good energy and prayer you can put into a little hat as you make it, and how it will journey far and wide to a little person in desperate need of your love and comfort.
There is no doubt that we have a lot going on in this world today. As I was reading The Zen In You blog this morning, I felt such a sense of commraderie and compassion with it's author, Caroline. She talks about gettting "sucked in" to the vortex of negative energy swirling out there, by watching the news. I have had the same experience lately. I usually don't watch a lot of news. I find the reporting so negative, and so sensational, that I get very little valuable information out of it. But, lately, with SO much going on, I have been tempted to tune in. It has certainly reminded me why the level of panic and despair is so high for many people right now.
Even if you are in the most dire situation because of the financial upheaval in this world right now, turn off the tellie. Just turn it off. Focus on what you can do. As Caroline says in her blog,
"Now is the time to reach out...either for help...or to help someone who is hurting. Just a few kind words of encouragement helps..."
Looking for a reminder of all you are grateful for? Here is a way to wear gratitude filled, heart-centered designs right on your heart. Brought to you by the Teal Designs and Blissful Body Yoga.
And there are lots, lots more. Browse, buy, and wear in good health!
Image via WikipediaI am grateful for technology, and in particular SKYPE! Because of it I have been able to talk to my fiance Mike over the internet, this whole week that he has been in Germany, for FREE!
Ain't technology great??
We use this in my family to keep up with each other, and so that we can see all the new cute babies we have going on. It makes the miles between seem shorter.
Blissful Body Yoga is in Gastonia, near Charlotte, North Carolina and brings yoga to the Charlotte, South Charlotte, Mathews, Gastonia, Belmont, Cramerton, McAdenville, Concord, Pineville, Metrolina areas...to name a few!
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