中英文稿

大家好。

Sawubona.

在南非，也就是我的家鄉(xiāng)，?“Sawubona”是祖魯語中的“你好”。?這個(gè)詞背后有著很優(yōu)美且有力量的含義，?從字面上來翻譯的話，“Sawubona”表示?“我看見你了， 因?yàn)槲铱匆娔悖阅愦嬖诹恕?多么美妙啊，想象一下 有人跟你這樣打招呼。?那我們是以什么方式看待自己的？?我們的思想，我們的情感， 還是我們的故事，?在幫助我們?在這個(gè)日益復(fù)雜而 充滿危機(jī)的世界中茁壯成長？

這個(gè)重要的問題一直是 我畢生工作所圍繞的中心。?因?yàn)槲覀內(nèi)绾翁幚砦覀兊膬?nèi)在世界 引領(lǐng)著一切，?滲透了以下的方方面面： 我們?cè)趺慈?、怎么生活?怎么為人父母，以及怎么領(lǐng)導(dǎo)。?傳統(tǒng)觀點(diǎn)中把情緒分為好或壞，?積極或消極，?這樣是很僵化的。?而面對(duì)復(fù)雜時(shí)，僵化是有害的。?我們需要提高情緒的敏銳度，?以此來真正的適應(yīng)與成長。

我的這個(gè)職業(yè)旅程?并不是開始于大學(xué)的神圣殿堂，?而開始于我生命中 混亂而又脆弱的時(shí)期。?我在南非種族隔離時(shí)期的 白人郊區(qū)中長大，?這個(gè)國家和社會(huì)都決定 不去正視這個(gè)問題，?去否認(rèn)。?這種否認(rèn)促使了種族主義立法 長達(dá)50多年的合理性存在，?而在此期間，人們確信 他們自己并沒有做錯(cuò)。?然而，我第一次切身地體會(huì)到 這種否認(rèn)所帶來的?破壞性力量?尚在我理解到它對(duì)我的出生國 所能帶來的后果之前。

我父親是在一個(gè)周五去世的，?他那時(shí)42歲，而我才15歲。?母親輕聲跟我說：“上學(xué)前，?先去跟父親說再見。”?于是，我放下我的背包， 穿過通向我們房子中心的通道，?我的父親正躺在那兒， 身患癌癥而瀕臨死亡。?他的眼睛閉著，但他知道我就在那兒。?在他面前，我總是能感覺到。?我告訴他我愛他，?跟他道了別，然后上學(xué)去了。?在學(xué)校，我上了科學(xué)課、數(shù)學(xué)課、 歷史課和生物課，?而當(dāng)時(shí)我的父親正從這個(gè)世界消失。?從五月到七月、九月，再到十一月，?我都帶著我一貫的微笑，?我連一個(gè)名次都沒掉。?當(dāng)有人問起我怎么樣時(shí)， 我會(huì)聳聳肩，說：“沒事”?大家都表揚(yáng)我很堅(jiān)強(qiáng)，?我是表面沒事的專家。

但回到家時(shí)，我們苦苦掙扎——?我父親在生病期間，?沒能照顧好他的小生意。?而我母親，孤身一人， 一邊為失去摯愛而悲傷?一邊還要全力撫養(yǎng)三個(gè)孩子。?而此時(shí)債主已經(jīng)登門。?我們這個(gè)家，遭受著財(cái)務(wù) 和情感上的重創(chuàng)。?很快我的體重開始急速下降， 我感到很孤立。?我開始用食物來麻痹我的痛苦，?吃下去又吐出來。?我拒絕接受我所有的悲傷情緒。?沒有人知道，況且，在這樣一個(gè) 崇尚盲目樂觀的文化氛圍中，?我認(rèn)為并沒有人想要知道這些。

但是，有一個(gè)人， 并不相信我就這么戰(zhàn)勝了悲痛。?我八年級(jí)的英語老師 用灼熱的藍(lán)色的眼睛盯著我，?并遞給我空白的筆記本。?她說，“寫下你的感覺，?說出真心話，?就像沒有人會(huì)去看那樣寫?！?就像她所說的，?我開始展示我真實(shí)的悲傷和痛苦。?這是很簡單的行為，?但對(duì)于我來說，是一場(chǎng)革命。?而就是這場(chǎng)30年前，由這本空白筆記本?開啟的革命，?奠基了我這一生的事業(yè)。?寫給自己的秘密的，無聲的信。?就像一個(gè)體操運(yùn)動(dòng)員，?我開始超越否認(rèn)的僵化性，?進(jìn)入到我現(xiàn)在的層面?我稱之為情緒敏銳度。

生命的美麗離不開它的脆弱。?我們都是年輕的，直到我們不再年輕，?我們性感地走過街道，?直到有一天我們意識(shí)到 沒有人在看著我們，?我們嘮叨孩子，直到有一天意識(shí)到?孩子曾經(jīng)所在的地方只剩下沉默，?而他/她已經(jīng)在世界上漸行漸遠(yuǎn)，?我們是健康的，直到某個(gè)診斷結(jié)果 把我們擊倒。?唯一能夠確定的東西是不確定。?迄今為止我們無法成功地 或者持續(xù)地確定這個(gè)弱點(diǎn)的航向。?世界健康組織告訴我們抑郁?如今是全球中導(dǎo)致殘疾的 唯一主要原因。?超過了癌癥，?也超過了心臟病。?在這樣一個(gè)更復(fù)雜，?具備史無前例的技術(shù)、 政治和經(jīng)濟(jì)變革的時(shí)代，?我們看到人們傾向于?越來越嚴(yán)格限制他們的情緒反應(yīng)。

一方面我們可能對(duì)自己的感覺過度焦慮，?我們?cè)谀X海里面卡住，?被要表現(xiàn)得正確的想法鉤住，?或者為我們的外在表現(xiàn)作出犧牲。?另一方面，我們可能會(huì)深藏我們的情緒，?把情緒推向一邊?并且只允許那些 看起來合理的情緒表露出來。

最近我做了一個(gè) 超過7萬人參與的調(diào)查，?我發(fā)現(xiàn)有三分之一的人——?三分之一?要么批判自己擁有所謂的“壞情緒”，?例如悲傷，?生氣，甚至悲痛。?要么積極地嘗試把這些情緒推向一邊。?我們不僅對(duì)自己這么做，?而且對(duì)我們愛的人也這么做， 比如對(duì)我們的孩子，?我們可能無意中對(duì)他們看似 消極的情緒感到羞惱，?所以直接跳到了解決方法這一步，?而忽略了去幫助他們?認(rèn)識(shí)到這些情緒本身是很寶貴的。

自然的情緒現(xiàn)在通常被分為好或壞。?表現(xiàn)積極被看作是 道德正確的一種新形式。?患癌的人們被理所當(dāng)然地 告知要表現(xiàn)積極向上。?女人們不能生氣而失了優(yōu)雅。?這個(gè)清單一直在擴(kuò)充著。?這是一種暴政。?這是以積極為名的暴政。?而且這是殘忍的，?不友好的，?也是無效的。?而我們還這樣對(duì)待自己。?還這樣對(duì)待別人。

如果焦慮、深藏情緒或者虛假的積極?只有一個(gè)共同特征的話，那就是?他們都是僵化的反應(yīng)。?如果說，我們從種族隔離 不可避免地減少中學(xué)到了一課，?那，這唯一的一課就是：?生硬的否認(rèn)是沒有用的。?它是不可持續(xù)的。?無論是對(duì)于個(gè)人、對(duì)于家庭，?還是對(duì)于社會(huì)，都是如此。?當(dāng)我們看到冰冠融化時(shí)，?它對(duì)我們這個(gè)星球來說就是不可持續(xù)的。

有關(guān)情緒壓抑的研究表明，?當(dāng)情緒被推向一邊或被忽略時(shí)，?它們會(huì)變得更強(qiáng)烈。?心理學(xué)家稱之為放大。?就像冰箱里美味的巧克力蛋糕一樣，?你越想去忽略它……

它就越吸引你。?你也許會(huì)以為忽略了想要的情緒時(shí)， 你就控制住了它們。?但實(shí)際上，它們控制了你。?內(nèi)在的痛苦總是會(huì)出現(xiàn)。?總是如此。?那誰對(duì)這些買單？?我們自己。?我們的孩子。?我們的同事。?我們的社會(huì)。

現(xiàn)在，不要誤解我的意思。?我不是反對(duì)快樂，?我喜歡快樂的狀態(tài)，?我是一個(gè)非?？鞓返娜恕?但是當(dāng)我們把正常的情緒放在一邊， 僅僅擁抱那些虛假的的積極時(shí)，?我們失去了與真實(shí)的世界 打交道的能力，?而這不是我們希望發(fā)生的。?成百上千的人告訴過我，他們不想感受。?他們會(huì)這樣說，?“我不想嘗試，因?yàn)槲也幌胧?或者“我只是不想要這種感覺”

“我理解，”我對(duì)他們說?“你跟死人有一樣的目標(biāo)”

只有死人?才不會(huì)為他們的情緒而感到 不爽或不便。

只有死人永遠(yuǎn)不會(huì)有壓力，?不會(huì)傷心，?不會(huì)體會(huì)到失敗所帶來的失望。?艱難的情緒是我們 與生活的契約的一部分。?沒有任何一份卓絕的事業(yè)，?撫養(yǎng)一個(gè)家庭，?或者讓世界變更加美好?讓你不用面對(duì)壓力和苦惱。?不適感是你進(jìn)入一個(gè)有意義的生活 所要付出的代價(jià)。

那么，我們要如何瓦解這種僵化?去擁抱敏銳的情緒呢？?作為那個(gè)年輕的校園女生，?當(dāng)我傾身進(jìn)入那些空白的頁面時(shí)，?我開始消除那些情感，?那些我理論上應(yīng)該體會(huì)的情感，?取而代之的是我開始打開我的心 去真正地感受。?疼痛，?痛苦，?失去，?后悔。

研究表明，?完全地接受我們所有的情緒，?甚至是混亂的，艱難的情緒，?都是我們堅(jiān)韌的、茁壯的、?真實(shí)的快樂的基石。?但是情緒敏銳化不僅僅是接納情緒，?我們都知道準(zhǔn)確性很重要。?在我自己的研究中， 我發(fā)現(xiàn)詞語是必不可少的。?我們通常用快速又容易得到的標(biāo)簽 來描述我們的感受，?“我壓力好大”是我最常聽到的。?但壓力與失望之間存在著巨大的差異。?壓力與“我不適合這個(gè)工作”的恐懼感之間 同樣差異顯著。?當(dāng)我們能夠準(zhǔn)確標(biāo)識(shí)我們的情緒時(shí)，?我們才能更好地分辨出 我們產(chǎn)生這種感受的確切原因。?我們大腦里被科學(xué)家稱為準(zhǔn)備電位的東西?被激活以后，我們可以開始具體的步驟。?但并不是每一步都是對(duì)的，?因?yàn)槲覀兊那榫w是個(gè)數(shù)據(jù)庫。

我們的情緒就像一盞探照燈， 只會(huì)照亮我們所關(guān)心的事物。?而對(duì)于我們不太在意的東西，?則不會(huì)產(chǎn)生強(qiáng)烈的情緒。?如果你看新聞的時(shí)候感到憤怒，?那這種憤怒的情緒就是一個(gè)路標(biāo)， 也許表明，你看重公平和公正，?這也是一個(gè)機(jī)會(huì)， 你可以借此采取一些積極的措施，?往那個(gè)方向去塑造你的生活。?當(dāng)我們接納那些艱難的情緒時(shí)，?我們就能夠發(fā)出 與我們價(jià)值觀一致的反應(yīng)。

但這里有個(gè)重要的提示：?情緒是一個(gè)數(shù)據(jù)庫， 它們不是具體的指令。?我們可以去展示或發(fā)掘情緒的價(jià)值，?而不盲從情緒。?就像我可以看到我兒子被他的 小妹妹折磨得很慘，?但我不贊成他要把妹妹丟給?他在商場(chǎng)見到的第一個(gè)陌生人的想法。

我們是情緒的主人，而不是反過來。?當(dāng)我們內(nèi)化了我理智所想?與內(nèi)外協(xié)調(diào)一致的差異時(shí)，?我們就能夠通過情緒找到途徑通向?最好的自我。

那么，這在實(shí)踐中看起來如何呢？?當(dāng)你感受到強(qiáng)烈又強(qiáng)硬的情緒時(shí)，?不要急于抓住他，?去了解它的輪廓， 讓它慢慢在你心中呈現(xiàn)。?這種情緒在告訴你什么？?嘗試不要用“我是”，比如說 “我是生氣的”或者“我是傷心的”，?當(dāng)你說“我是”的時(shí)候，?聽起來就像你就是情緒本身。?而你是你自身，情緒只是一個(gè)數(shù)據(jù)源。?相反，試著去注意感受本身是什么。?“我注意到我感到悲傷”?或“我注意到我感到生氣”。?這些是必不可少的技能，?對(duì)我們，我們的家庭， 我們的社區(qū)來說都是。?它們?cè)诠ぷ鲌?chǎng)合也很重要。

在我的研究中，?當(dāng)我尋找什么能夠幫助人們 展現(xiàn)最好的自己時(shí)，?我發(fā)現(xiàn)了一個(gè)非常有力的關(guān)鍵的貢獻(xiàn)者：?個(gè)性化的考慮。?當(dāng)人們能夠感受到他們真實(shí)的情緒時(shí)，?他們?cè)诮M織中的參與度、 創(chuàng)造性和創(chuàng)新性都能夠大大提升。?多元化的不僅僅是人，?人的內(nèi)在也是多元化的。?包括情緒的多元化。?最敏銳的、堅(jiān)韌的個(gè)人、?團(tuán)隊(duì)、組織、家庭、社區(qū)?都是建立在包容正常的 人類情緒的基礎(chǔ)上的。?正是如此我們才能夠說，?“我的情緒正在告訴我什么？”?“怎樣的措施可以跟我的價(jià)值觀一致？”?“怎么做會(huì)背離我的價(jià)值觀？”?情緒敏銳化就是具備一種能力，?它能夠讓你用好奇心，同情心，?特別是采取價(jià)值觀相關(guān)措施 的勇氣去處理你的情緒。

在我小時(shí)候，?晚上一想到死亡這件事 我就害怕得睡不著。?我父親會(huì)溫柔地拍拍我親親我安慰我，?但他從來不會(huì)說謊。?“我們都會(huì)死的，蘇西”，他會(huì)說，?“害怕是很正常的?！?他根本不會(huì)試著在我和 真實(shí)世界之間放個(gè)緩沖器。?我花了一段時(shí)間才能理解?在那些晚上他指引給我的力量。?他展示給我的是勇敢 并不意味著不害怕，?勇敢是你在害怕中仍然前行。?我們誰都不知道就在短短十年內(nèi)，?他就會(huì)離開人世。?而那段時(shí)間對(duì)于我們倆來說是多么地珍貴?又多么地短暫。?但當(dāng)我們分別的那一刻?我們面對(duì)脆弱的那一刻，?在最后的時(shí)間里，?它會(huì)問我們?“你夠敏銳嗎？”?“你夠敏銳嗎？”?讓那一刻變成一個(gè)毫無保留的“是”吧，?這個(gè)“是”來自于你與自己的內(nèi)心 保持著終生的一致性，?以及洞察你自己。?因?yàn)槎床炷阕约海?你才能洞察別人，?這是唯一一個(gè)可持續(xù)的方法，?在這個(gè)脆弱而又美麗的世界中前行。?Sawubona.

謝謝。

Hello, everyone.

Sawubona.

In South Africa, where I come from,?"sawubona" is the Zulu word for "hello."?There's a beautiful and powerful intention behind the word?because "sawubona" literally translated means,?"I see you, and by seeing you, I bring you into being."?So beautiful, imagine being greeted like that.?But what does it take in the way we see ourselves??Our thoughts, our emotions and our stories?that help us to thrive?in an increasingly complex and fraught world?

This crucial question has been at the center of my life's work.?Because how we deal with our inner world drives everything.?Every aspect of how we love, how we live,?how we parent and how we lead.?The conventional view of emotions as good or bad,?positive or negative,?is rigid.?And rigidity in the face of complexity is toxic.?We need greater levels of emotional agility?for true resilience and thriving.

My journey with this calling?began not in the hallowed halls of a university,?but in the messy, tender business of life.?I grew up in the white suburbs of apartheid South Africa,?a country and community committed to not seeing.?To denial.?It's denial that makes 50 years of racist legislation possible?while people convince themselves that they are doing nothing wrong.?And yet, I first learned of the destructive power of denial?at a personal level,?before I understood what it was doing to the country of my birth.

My father died on a Friday.?He was 42 years old and I was 15.?My mother whispered to me to go and say goodbye to my father?before I went to school.?So I put my backpack down and walked the passage that ran through?to where the heart of our home my father lay dying of cancer.?His eyes were closed, but he knew I was there.?In his presence, I had always felt seen.?I told him I loved him,?said goodbye and headed off for my day.?At school, I drifted from science to mathematics to history to biology,?as my father slipped from the world.?From May to July to September to November,?I went about with my usual smile.?I didn't drop a single grade.?When asked how I was doing, I would shrug and say, "OK."?I was praised for being strong.?I was the master of being OK.

But back home, we struggled --?my father hadn't been able to keep his small business going?during his illness.?And my mother, alone, was grieving the love of her life?trying to raise three children,?and the creditors were knocking.?We felt, as a family, financially and emotionally ravaged.?And I began to spiral down, isolated, fast.?I started to use food to numb my pain.?Binging and purging.?Refusing to accept the full weight of my grief.?No one knew, and in a culture that values relentless positivity,?I thought that no one wanted to know.

But one person did not buy into my story of triumph over grief.?My eighth-grade English teacher fixed me with burning blue eyes?as she handed out blank notebooks.?She said, "Write what you're feeling.?Tell the truth.?Write like nobody's reading."?And just like that,?I was invited to show up authentically to my grief and pain.?It was a simple act?but nothing short of a revolution for me.?It was this revolution that started in this blank notebook?30 years ago?that shaped my life's work.?The secret, silent correspondence with myself.?Like a gymnast,?I started to move beyond the rigidity of denial?into what I've now come to call?emotional agility.

Life's beauty is inseparable from its fragility.?We are young until we are not.?We walk down the streets sexy?until one day we realize that we are unseen.?We nag our children and one day realize?that there is silence where that child once was,?now making his or her way in the world.?We are healthy until a diagnosis brings us to our knees.?The only certainty is uncertainty,?and yet we are not navigating this frailty successfully or sustainably.?The World Health Organization tells us that depression?is now the single leading cause of disability globally --?outstripping cancer,?outstripping heart disease.?And at a time of greater complexity,?unprecedented technological, political and economic change,?we are seeing how people's tendency?is more and more to lock down into rigid responses to their emotions.

On the one hand we might obsessively brood on our feelings.?Getting stuck inside our heads.?Hooked on being right.?Or victimized by our news feed.?On the other, we might bottle our emotions,?pushing them aside?and permitting only those emotions deemed legitimate.

In a survey I recently conducted with over 70,000 people,?I found that a third of us --?a third --?either judge ourselves for having so-called "bad emotions,"?like sadness,?anger or even grief.?Or actively try to push aside these feelings.?We do this not only to ourselves,?but also to people we love, like our children --?we may inadvertently shame them out of emotions seen as negative,?jump to a solution,?and fail to help them?to see these emotions as inherently valuable.

Normal, natural emotions are now seen as good or bad.?And being positive has become a new form of moral correctness.?People with cancer are automatically told to just stay positive.?Women, to stop being so angry.?And the list goes on.?It's a tyranny.?It's a tyranny of positivity.?And it's cruel.?Unkind.?And ineffective.?And we do it to ourselves,?and we do it to others.

If there's one common feature?of brooding, bottling or false positivity, it's this:?they are all rigid responses.?And if there's a single lesson we can learn?from the inevitable fall of apartheid?it is that rigid denial doesn't work.?It's unsustainable.?For individuals, for families,?for societies.?And as we watch the ice caps melt,?it is unsustainable for our planet.

Research on emotional suppression shows?that when emotions are pushed aside or ignored,?they get stronger.?Psychologists call this amplification.?Like that delicious chocolate cake in the refrigerator --?the more you try to ignore it ...

the greater its hold on you.?You might think you're in control of unwanted emotions when you ignore them,?but in fact they control you.?Internal pain always comes out.?Always.?And who pays the price??We do.?Our children,?our colleagues,?our communities.

Now, don't get me wrong.?I'm not anti-happiness.?I like being happy.?I'm a pretty happy person.?But when we push aside normal emotions to embrace false positivity,?we lose our capacity to develop skills to deal with the world as it is,?not as we wish it to be.?I've had hundreds of people tell me what they don't want to feel.?They say things like,?"I don't want to try because I don't want to feel disappointed."?Or, "I just want this feeling to go away."

"I understand," I say to them.?"But you have dead people's goals."

Only dead people?never get unwanted or inconvenienced by their feelings.

Only dead people never get stressed,?never get broken hearts,?never experience the disappointment that comes with failure.?Tough emotions are part of our contract with life.?You don't get to have a meaningful career?or raise a family?or leave the world a better place?without stress and discomfort.?Discomfort is the price of admission to a meaningful life.

So, how do we begin to dismantle rigidity?and embrace emotional agility??As that young schoolgirl,?when I leaned into those blank pages,?I started to do away with feelings?of what I should be experiencing.?And instead started to open my heart to what I did feel.?Pain.?And grief.?And loss.?And regret.

Research now shows?that the radical acceptance of all of our emotions --?even the messy, difficult ones --?is the cornerstone to resilience, thriving,?and true, authentic happiness.?But emotional agility is more that just an acceptance of emotions.?We also know that accuracy matters.?In my own research, I found that words are essential.?We often use quick and easy labels to describe our feelings.?"I'm stressed" is the most common one I hear.?But there's a world of difference between stress and disappointment?or stress and that knowing dread of "I'm in the wrong career."?When we label our emotions accurately,?we are more able to discern the precise cause of our feelings.?And what scientists call the readiness potential in our brain?is activated, allowing us to take concrete steps.?But not just any steps -- the right steps for us.?Because our emotions are data.

Our emotions contain flashing lights to things that we care about.?We tend not to feel strong emotion?to stuff that doesn't mean anything in our worlds.?If you feel rage when you read the news,?that rage is a signpost, perhaps, that you value equity and fairness --?and an opportunity to take active steps?to shape your life in that direction.?When we are open to the difficult emotions,?we are able to generate responses that are values-aligned.

But there's an important caveat.?Emotions are data, they are not directives.?We can show up to and mine our emotions for their values?without needing to listen to them.?Just like I can show up to my son in his frustration with his baby sister --?but not endorse his idea that he gets to give her away?to the first stranger he sees in a shopping mall.

We own our emotions, they don't own us.?When we internalize the difference between how I feel in all my wisdom?and what I do in a values-aligned action,?we generate the pathway to our best selves?via our emotions.

So, what does this look like in practice??When you feel a strong, tough emotion,?don't race for the emotional exits.?Learn its contours, show up to the journal of your hearts.?What is the emotion telling you??And try not to say "I am," as in, "I'm angry" or "I'm sad."?When you say "I am"?it makes you sound as if you are the emotion.?Whereas you are you, and the emotion is a data source.?Instead, try to notice the feeling for what it is:?"I'm noticing that I'm feeling sad"?or "I'm noticing that I'm feeling angry."?These are essential skills for us,?our families, our communities.?They're also critical to the workplace.

In my research,?when I looked at what helps people to bring the best of themselves to work,?I found a powerful key contributor:?individualized consideration.?When people are allowed to feel their emotional truth,?engagement, creativity and innovation flourish in the organization.?Diversity isn't just people,?it's also what's inside people.?Including diversity of emotion.?The most agile, resilient individuals, teams,?organizations, families, communities?are built on an openness to the normal human emotions.?It's this that allows us to say,?"What is my emotion telling me?"?"Which action will bring me towards my values?"?"Which will take me away from my values?"?Emotional agility is the ability to be with your emotions?with curiosity, compassion,?and especially the courage to take values-connected steps.

When I was little,?I would wake up at night terrified by the idea of death.?My father would comfort me with soft pats and kisses.?But he would never lie.?"We all die, Susie," he would say.?"It's normal to be scared."?He didn't try to invent a buffer between me and reality.?It took me a while to understand?the power of how he guided me through those nights.?What he showed me is that courage is not an absence of fear;?courage is fear walking.?Neither of us knew that in 10 short years,?he would be gone.?And that time for each of us is all too precious?and all too brief.?But when our moment comes?to face our fragility,?in that ultimate time,?it will ask us,?"Are you agile?"?"Are you agile?"?Let the moment be an unreserved "yes."?A "yes" born of a lifelong correspondence with your own heart.?And in seeing yourself.?Because in seeing yourself,?you are also able to see others, too:?the only sustainable way forward?in a fragile, beautiful world.?Sawubona.

And thank you.

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