I found out about this practice along my path to becoming more connected to my body (part of the process of living with and around ptsd and focal dystonia) and I am just real grateful your videos exist.
Wow thank you Jesse! You are so welcome! I appreciate your generosity so much :) I really hope that my recordings can continue to support you in becoming more connected to your body.
You are a gift to the world. I came across you while searching for something else and now use your wonderful practices all the time including to sleep. I lost my 35 yr old son 4 weeks ago and these beautiful practices are keeping me more grounded in my grief. Thank you so much ally 💕
So sorry for your terrible loss, I caught my breath as I read this , hoping one day you will find some peace? although the pain never fully heals, you will have days where you find yourself able to smile at little things again.
I am super grateful for you being here too, Ally! Thank you for bringing your high vibration and gifts to the world. I start my day with this grounding Yoga Nidra or the 15 minute Yoga Nidra with singing bowls. In addition, I also do the 5 minute Yoga Nidra in the afternoon or evening if I want a little boost. I especially enjoy using the image of the geyser and waterfall! I also work with a TCM practitioner and receive hands on Jin Shin Jyutsu. I am 78 years old and this is the very best time of my life! My body has woken up and is buzzing with the life force! Much love and appreciation for assisting the expansion of consciousness.🙏💗💗💗😊
Hi Ally. Greetings from Ireland. I have been listening to your yoga nidra meditations almost daily since I developed ME/CFS more than a year ago. I listen in the early afternoon and they are so restoring. I had never heard of yoga nidra before despite practicing yoga and meditation for many years. This is so much more helpful than meditation. I hope many more people hear about the benefits. I've been telling everyone I know:) I'm v grateful to you, keep doing what you're doing xxx
25 Min. Grounding and Calming the Mind. A recent new favorite along with the Grounding for Vata. I am an old Earth Mother, having lived on the land much of my life. Years now in a Senior 15 story building with little access to the earth. All my various methods for "grounding" are a huge, enhancement to this later chapter of a glorious Lifetime. Thank you. d.
Extraordinary experience! The way I felt after finishing this session was incredibly connected, relaxed yet full of energy, grounded and powerful. Exactly what I needed in my recovery process. So happy I found you in UA-cam. Infinite blessings to you and your loved ones ❤
Thank you ally. I’ve been doing one of your yoga nidras everyday for the past week and am reaching deeper states of relaxation and feeling more nourishment each time and space and calm. I am recovering from coming off psych drugs and a surgical menopause plus huge amounts of stress from Caring for elderly parents and the recent loss of my mum and my life as I knew it. I’m healing and growing each day and your practices are helping me so much. Thank you. This is a very difficult journey and your work has been vital to me.
Yoga nidra is amazing, it is so relaxing, I don’t fully understand how it works but it does! Thank you Ally, namaste to you and all who follow this channel and are benefiting from yoga nidra 🙏
Namaste, Ally, thanks as ever from Margi in Aotearoa, for the calming, grounding awareness-raising...and the bird-song :) Am in my third year of Long Covid and am so appreciative of your Yoga Nidra offerings, which I discovered just a few months ago 🌼
This is a lovely practice. I haven't been sleeping well due to menopause and I find these practices have helped me get through my day. I feel sensations in my body when I do this.
I'm going through some tough times at the moment. This escape was sublime. Your voice and cadence are so incredibly warm and comforting. Thank you for this mind massage. I am smiling as I finish this. My greatest gratitude. Namaste~ 🙏
Hi Ally, I am with the 200hr teacher training and I had a headache before I started. I found I really started having relief when I focused on the two hemispheres of my brain, it was like a weight lifted. The breathing through the crown down to the soles of the feet kept that weight of tension away. Love this so much❤
This was exactly what I needed today! I was feeling quite anxious about a presentation this afternoon & I just did this and feel so much calmer & more grounded. Thank you!!!🙏❤️
Thank you Ally 🙏 This was a perfect Nidra to help calm my very busy mind today. I struggled to follow your voice initially as my thoughts kept jumping in. Then as things slowed down I drifted in and out. I came out of this feeling soothed. When I opened my eyes I stared at a beautiful pink magnolia flower on the tree out my window and felt peaceful and grateful 💞
Thank you, Ally. I saw these int EWYTT for month 1 and I'm delighted. I really enjoyed this practice. I feel calm. Centered. Peaceful and Nourished 🙏💖🙏
Thank you so much for this, and especially for the post-session reflection. Sometimes I’ll have a wonderful session, and then I get up and the effects start to “slip off” me as I enter my regular world. The little reflection will help it stick a bit! Thanks again.
Deep bow to you Ally. I regularly tune into your guided practices, offered and received so heartfully. Today I needed to settle myself after some bad news, and felt such a wave of thanks when you offered the idea of some moments of reprieve. I feel more grounded, clear and strong. Sending love, respect and appreciation ❤ 🙏
I didn’t sleep well last night so today I’m stiff and achy and focus is hard - it’s my “free Saturday” when I only answer to myself but I have tasks to complete… my focus was off and I read a chapter of a book and was nodding off.. it was only 11. I decided one of your yoga nidra sessions would be helpful and yes, this was incredible. Thank you so much.
oh dear Ally, this particular practice was so wonderful 😊💖 thank you so much darling for creating such a deeply nourishing and refreshing nidra offering for us. I really enjoyed the polarity breathing and gentle focus on the root chakra. the chirping birds made me feel summer vibes. blessings 🙏✨
This is a lovely offering thank you. I have trouble relaxing, due to a lifetime of stress. I also have an involuntary neck muscle spasm (13 years). I'm pleased during this recording the spasm did pause. Then it started again.
Ally, your voice leads me again and again into such a great state of half sleep restauring my nerves and energy! Thank you so much for your great and worthy work ❤️
Ally - you asked us to tell you how we feel after this short grounding yoga Nidra - the best description I can offer is profound Peace. I feel like all the stress hormones have been turned off and the cells of my body are being replaced with perfect ones with whole DNA . The beneficial hormones are surging through my systems to give me the feeling of being whole, perfect and complete. Thank you and bless you for providing this Peace to the eithers - you are a blessing to the Universe- namaste angel of peace
Gracias, Ally. Its monday morning after a night that was not bad but I wake up several times. I just finished this yoga nidra and during the practice I could relax but I felt my heart pretty much, its pumping, specially during the breath to the crown of the head to the sole of the feet. I think my heart is kind of accelerated today, but well is a new day, so let's see! Best wishes for you and this great community!
This Yoga Nidra is so beneficial in waking up. My momentum is balanced, and I begin my day feeling calm and peaceful. I would love to take your Yoga Nidra certification as a way to learn and practice more to share with others. Thank you again!❤
You are my cup of coffee in the morning, Ally! I wake from a night of sleep, and then do one of your Yoga Nidras to be ready to start my day. I definitely notice a difference when I have to immediately get up and miss the chance of doing one of your meditations! Thank you for continuing to be here with your Yoga Nidra meditations!
I never considered doing these in the morning! Always do them before bed to unwind. Would you recommend making the effort to get up extra early to practice in the morning before the mayhem begins?
Also do Ally's yoga nidra mornings. I wake, have coffee, do deep breathing for 10-15 minutes or chanting or walking, then do yoga nidra to relax into meditation.
❤❤❤❤❤❤ so very grateful for you. Your Work is a healing balm for me and sooo many . I tell all of my friends about your work suggest try it. I am a 76 year old woman with some anxiety and depression at times and your meditations are helping me to heal. With so much gratitude and love
I was thinking the same! Just recovering from COVID, having a minor relapse. I had "mild" COVID, and this is some disease. It can take 4 to 6 weeks to come entirely to yourself. Thank goodness this confers pretty solid immunity.
So beautiful. I nearly fell asleep twice my body was just ready to release and relax into the earth. Love the breathe through the spine to the root chakra. Much love ally !
Ally, I think you have saved me with the Yoga Nidra…. The last year I been flooded with C-PTSD symptoms and this last 2 weeks of practice with you has given me increasing relief… thank you thank you thank you
I have been practicing with you for 4 months and it’s life changing. I integrate the practice almost every day and I feel the deepest relaxation and self-connection. Thank you, Ally!
This practice was so restful and calming. I am so grateful for you and your offerings Ally! 🙏🏽💕💫
10 місяців тому
Ally, I can't thank you enough for your videos. They never fail to bring my peace, to open my heart, to be grateful for my body, and to bring me back to myself. The work you do is such a gift to this world. ❤️❤️❤️❤️❤️❤️
Thankyou so much ally.i just love my yoga nidra sessions with you.i have been doing lots of your different yoga nidra sessions for 2 years now.i suffer with anxiety and you have help me amazingly.i was on sleeping tablets but listening to you I am off them and my anxiety has lowered so much.i do night and day yoga nidra with uou.thankuou so much you have made a huge difference in my life.a real life change thanks to you.❤ I look forward to doing each day and I feel so relaxed and calm.thankyou ally.yourecanazung .
Love this. My attention goes to each part as you mention it and I feel it relax. I never manage to leave my room - to the forest. I wish I could. But still very relaxing.
That was an amazing session thank you. My mind has been racing more than usual these last few days and I did this upon waking and I am now lying with an enormous smile on my face calmed and energised and ready to face the day with joy. Thank you so much 😊
Hi Ally- I have just done this session and the heart chakra one this afternoon. I feel so much more grounded and back in my body. This is such a relief following a difficult weekend emotionally. Thank you.xx
Thank you Ally. Most helpful. 78 year old Australian male. Starting yoga nidra.
I found out about this practice along my path to becoming more connected to my body (part of the process of living with and around ptsd and focal dystonia) and I am just real grateful your videos exist.
Wow thank you Jesse! You are so welcome! I appreciate your generosity so much :) I really hope that my recordings can continue to support you in becoming more connected to your body.
@@SarovaraYoga and thanks in turn for your generosity :)
You are a gift to the world. I came across you while searching for something else and now use your wonderful practices all the time including to sleep. I lost my 35 yr old son 4 weeks ago and these beautiful practices are keeping me more grounded in my grief. Thank you so much ally 💕
So sorry for your terrible loss, I caught my breath as I read this , hoping one day you will find some peace? although the pain never fully heals, you will have days where you find yourself able to smile at little things again.
@@susanhaunch138
Thank you very much Susan
This was so lovely Ally, unfortunately it calmed my mind so much it lead to a, probably much-needed, afternoon nap!
Naps are needed sometimes :)
Me to if the add afterwards didn’t scare me to death 😂
@@Shirleydepurley yes the adds are terribles
Peace and contentment to start the day
❤❤❤❤❤ thank you Ally that was so beautiful as always my fav new Yoga Nidra classes are with you your voice and creative words are juicy
I am super grateful for you being here too, Ally! Thank you for bringing your high vibration and gifts to the world. I start my day with this grounding Yoga Nidra or the 15 minute Yoga Nidra with singing bowls. In addition, I also do the 5 minute Yoga Nidra in the afternoon or evening if I want a little boost. I especially enjoy using the image of the geyser and waterfall! I also work with a TCM practitioner and receive hands on Jin Shin Jyutsu. I am 78 years old and this is the very best time of my life! My body has woken up and is buzzing with the life force! Much love and appreciation for assisting the expansion of consciousness.🙏💗💗💗😊
Hello! Could you share the link to the ones with the geyser/waterfall imagery?
Blessings to you and AllyB NAMSATE
Thank you again, Ally. I am 80 years old and you are the highlight of my day.❤
Hi Ally. Greetings from Ireland. I have been listening to your yoga nidra meditations almost daily since I developed ME/CFS more than a year ago. I listen in the early afternoon and they are so restoring. I had never heard of yoga nidra before despite practicing yoga and meditation for many years. This is so much more helpful than meditation. I hope many more people hear about the benefits. I've been telling everyone I know:) I'm v grateful to you, keep doing what you're doing xxx
Thankyou Ally 🎉Happy Spring!
I hope you get well soon. 🙏 another Irish listener 💚
Best wishes for a full recovery-
If you have the resources maybe consider redox molecules or
Bio energy with Seka Nikolic.
I’m loving your meditations So much. Thank You
~ 61 y/o who started meditation 17 days ago: it’s changing my life profoundly. Namaste
That’s great! Can you explain a bit more? How is it changing your life?
Thank you so much, Ally.
You are so welcome, I appreciate your generosity so much. Very grateful for you!! 🙏
25 Min. Grounding and Calming the Mind. A recent new favorite along with the Grounding for Vata. I am an old Earth Mother, having lived on the land much of my life. Years now in a Senior 15 story building with little access to the earth. All my various methods for "grounding" are a huge, enhancement to this later chapter of a glorious Lifetime. Thank you. d.
Ally, you are amazing! Thank you for having these available for people to access. I tell everyone about you and yoga nidra. Thank you!!!❤❤❤
Extraordinary experience! The way I felt after finishing this session was incredibly connected, relaxed yet full of energy, grounded and powerful. Exactly what I needed in my recovery process.
So happy I found you in UA-cam. Infinite blessings to you and your loved ones ❤
Love the sound of the birds!
Thank you for a calming and grounding practice. Namaste🙏🏽
Thank you ally. I’ve been doing one of your yoga nidras everyday for the past week and am reaching deeper states of relaxation and feeling more nourishment each time and space and calm. I am recovering from coming off psych drugs and a surgical menopause plus huge amounts of stress from
Caring for elderly parents and the recent loss of my mum and my life as I knew it. I’m healing and growing each day and your practices are helping me so much. Thank you. This is a very difficult journey and your work has been vital to me.
Yoga nidra is amazing, it is so relaxing, I don’t fully understand how it works but it does! Thank you Ally, namaste to you and all who follow this channel and are benefiting from yoga nidra 🙏
Thanks you Ally
You have help me so much with my recovery with CFS. I love you Ally ❤️
Dearest Ally, thank you for this deeply healing yoga nidra.
Namaste, Ally, thanks as ever from Margi in Aotearoa, for the calming, grounding awareness-raising...and the bird-song :) Am in my third year of Long Covid and am so appreciative of your Yoga Nidra offerings, which I discovered just a few months ago 🌼
Absolutely excellent I use your videos all the time and this one is particularly succinct and powerful.
This is a lovely practice. I haven't been sleeping well due to menopause and I find these practices have helped me get through my day. I feel sensations in my body when I do this.
Just recovering from major surgery....
... and thanks to you... let's just say things are starting to work again.
The grounding yoga nidras are some of my favorite. I love the places I go to during these. Namaste Ally 🙏🏼
I'm going through some tough times at the moment. This escape was sublime. Your voice and cadence are so incredibly warm and comforting. Thank you for this mind massage. I am smiling as I finish this. My greatest gratitude. Namaste~ 🙏
As always a beautifully guided Yoga Nidra, I highly recommend it. Namaste.
This is a gem of a meditation Ally, I love this short del practices that you lead. I am grounded, vital and strong. Thank you ❤
I feel free and accessible. Thank you Ally
Hi Ally, I am with the 200hr teacher training and I had a headache before I started. I found I really started having relief when I focused on the two hemispheres of my brain, it was like a weight lifted. The breathing through the crown down to the soles of the feet kept that weight of tension away. Love this so much❤
This was exactly what I needed today! I was feeling quite anxious about a presentation this afternoon & I just did this and feel so much calmer & more grounded. Thank you!!!🙏❤️
Thank you Ally 🙏 This was a perfect Nidra to help calm my very busy mind today. I struggled to follow your voice initially as my thoughts kept jumping in. Then as things slowed down I drifted in and out. I came out of this feeling soothed. When I opened my eyes I stared at a beautiful pink magnolia flower on the tree out my window and felt peaceful and grateful 💞
Thank you 😊 feeling so good after this yoga nidra 🙏🏻 merci
Ally: Your videos are helping me through rough days during a very difficult life transition. Thank you so much!
Thank you, Ally.
I saw these int EWYTT for month 1 and I'm delighted.
I really enjoyed this practice.
I feel calm. Centered. Peaceful and Nourished
🙏💖🙏
Thank you, Ally🙏🤗💗🌟🙌❤
Am so grateful for these yoga nidras and the beautiful offerings through your life work! Bless you and yours!
Thank you so much for this, and especially for the post-session reflection. Sometimes I’ll have a wonderful session, and then I get up and the effects start to “slip off” me as I enter my regular world. The little reflection will help it stick a bit! Thanks again.
I feel so blessed to the peace you bring to the world
Thanks Ally .God bless you
Thanks! You reduced my stress and brought me peace and calm. Amazing job!
Deep bow to you Ally. I regularly tune into your guided practices, offered and received so heartfully. Today I needed to settle myself after some bad news, and felt such a wave of thanks when you offered the idea of some moments of reprieve. I feel more grounded, clear and strong. Sending love, respect and appreciation ❤ 🙏
Thank you for your work. Your videos make my life better 🫶
I'm so happy to hear that! You are so welcome Melanie! I appreciate your generosity so much :)
I didn’t sleep well last night so today I’m stiff and achy and focus is hard - it’s my “free Saturday” when I only answer to myself but I have tasks to complete… my focus was off and I read a chapter of a book and was nodding off.. it was only 11. I decided one of your yoga nidra sessions would be helpful and yes, this was incredible. Thank you so much.
Good morning Ally, thank you for a new wonderful moment.Have a great day
Thank you Ally
You are so welcome Peter! I appreciate your generosity so much :)
Your yoga nidra guidance has been a huge help for my mental and physical help! Thank You!
We are so grateful to have you teaching us Ally xxx ❤❤❤
Thank you so much. I've got a whole set of health problems. Your UA-cam videos help me every day.
Thanks Ally. I have Long Covid and do yoga nidra every day. This one is one of my particular favourites
oh dear Ally, this particular practice was so wonderful 😊💖
thank you so much darling for creating such a deeply nourishing and refreshing nidra offering for us. I really enjoyed the polarity breathing and gentle focus on the root chakra. the chirping birds made me feel summer vibes.
blessings 🙏✨
Thanks for all of your mediations, they have been invaluable. ❤
These recordings are a life saver! As a mom with a baby I find these sessions help me feel more rested than a regular nap. Thank you 🧡
Thank-you Ally for today a second yoga Nidra- the super blue moon celebration !
Lisa from YN training. ❤
Wow!!! Ally this meditation was super powerful for me. Thank You! May you be blessed with joy & love. 💛
This is a lovely offering thank you. I have trouble relaxing, due to a lifetime of stress. I also have an involuntary neck muscle spasm (13 years). I'm pleased during this recording the spasm did pause. Then it started again.
Have you heard Joe Dispenza?
@@leeturner3750 thank you. I have. I could check his videos out more. Thanks for mentioning.
Thank you Ally. I just discovered you. You help me calm my distress with my terrible tinnitus.
I'm so glad to hear this Louise, I hope the recordings continue to help you.
Ally, your voice leads me again and again into such a great state of half sleep restauring my nerves and energy!
Thank you so much for your great and worthy work ❤️
Felt very restless today in my mind and body, and this practice helped me settle and ground into my body. Thank you, Ally!
Thank you dear Ally. You are helping me through a challenging time in my life. You are a true healer ! ❤
Love your vids, listen to em every single day. (I like the way this one started from the bottom and worked upwards.)
I feel so much better in terms of relaxation ans wellness. Thank you.
Ally - you asked us to tell you how we feel after this short grounding yoga Nidra - the best description I can offer is profound Peace. I feel like all the stress hormones have been turned off and the cells of my body are being replaced with perfect ones with whole DNA . The beneficial hormones are surging through my systems to give me the feeling of being whole, perfect and complete. Thank you and bless you for providing this Peace to the eithers - you are a blessing to the Universe- namaste angel of peace
Hi Thanks! Ally Your gentle guidance has been invaluable to me over the few short weeks I have been practicing,
Thanks!
You are so welcome! Thanks for joining me and thank you for your generosity! Very grateful. :)
Thank you Ally, this was one of my favorite you've done.
Gracias, Ally. Its monday morning after a night that was not bad but I wake up several times. I just finished this yoga nidra and during the practice I could relax but I felt my heart pretty much, its pumping, specially during the breath to the crown of the head to the sole of the feet. I think my heart is kind of accelerated today, but well is a new day, so let's see! Best wishes for you and this great community!
Haha here again on monday morning with a kind of a restless heart 💓
this brings a high…a calm…a relief like no other. you are changing lives. we are changing the world together. thank you, deeply.
Deep gratitude for giving me such deep relaxation.. ❤❤❤
This is such an incredibly soothing and grounding practice. Thank you, Ally 🙏❤️
This Yoga Nidra is so beneficial in waking up. My momentum is balanced, and I begin my day feeling calm and peaceful. I would love to take your Yoga Nidra certification as a way to learn and practice more to share with others. Thank you again!❤
Such a beautiful yoga nidra, thank you & be well 🙏🏻
You are my cup of coffee in the morning, Ally! I wake from a night of sleep, and then do one of your Yoga Nidras to be ready to start my day. I definitely notice a difference when I have to immediately get up and miss the chance of doing one of your meditations! Thank you for continuing to be here with your Yoga Nidra meditations!
I never considered doing these in the morning! Always do them before bed to unwind. Would you recommend making the effort to get up extra early to practice in the morning before the mayhem begins?
@@hsh44534
Yes! It's a great way to start the day.
Also do Ally's yoga nidra mornings.
I wake, have coffee, do deep breathing for 10-15 minutes or chanting or walking, then do yoga nidra to relax into meditation.
❤❤❤❤❤❤ so very grateful for you. Your Work is a healing balm for me and sooo many . I tell all of my friends about your work suggest try it. I am a 76 year old woman with some anxiety and depression at times and your meditations are helping me to heal. With so much gratitude and love
Thanks!🙏🏼🙏🏽🙏🏿
Hi Ally thanks you so much for this. I have had Covid and this has helped so much. Blessings to you ❤
I was thinking the same! Just recovering from COVID, having a minor relapse. I had "mild" COVID, and this is some disease. It can take 4 to 6 weeks to come entirely to yourself. Thank goodness this confers pretty solid immunity.
Such peace bliss Ally! Thanks! U have changed my life immensely! U are an angel on earth! Blessings 4ever!
So far, I like this one the most.
So beautiful. I nearly fell asleep twice my body was just ready to release and relax into the earth. Love the breathe through the spine to the root chakra. Much love ally !
Thanks for this. Was feeling tired yet stressed and now a bit better. ❤
Ally, I think you have saved me with the Yoga Nidra…. The last year I been flooded with C-PTSD symptoms and this last 2 weeks of practice with you has given me increasing relief… thank you thank you thank you
Danke!
You are so welcome, I appreciate your generosity so much. Very grateful for you!! 🙏
I have been practicing with you for 4 months and it’s life changing. I integrate the practice almost every day and I feel the deepest relaxation and self-connection. Thank you, Ally!
Outstanding work. Thanks
Thank you so much. That was wonderful.
This practice was so restful and calming. I am so grateful for you and your offerings Ally! 🙏🏽💕💫
Ally, I can't thank you enough for your videos. They never fail to bring my peace, to open my heart, to be grateful for my body, and to bring me back to myself. The work you do is such a gift to this world. ❤️❤️❤️❤️❤️❤️
Thankyou so much ally.i just love my yoga nidra sessions with you.i have been doing lots of your different yoga nidra sessions for 2 years now.i suffer with anxiety and you have help me amazingly.i was on sleeping tablets but listening to you I am off them and my anxiety has lowered so much.i do night and day yoga nidra with uou.thankuou so much you have made a huge difference in my life.a real life change thanks to you.❤ I look forward to doing each day and I feel so relaxed and calm.thankyou ally.yourecanazung .
Much love. Beautiful practice. Love that you start at the toes for RoC ♡
Love this. My attention goes to each part as you mention it and I feel it relax. I never manage to leave my room - to the forest. I wish I could. But still very relaxing.
That was an amazing session thank you. My mind has been racing more than usual these last few days and I did this upon waking and I am now lying with an enormous smile on my face calmed and energised and ready to face the day with joy. Thank you so much 😊
Allly your amazing ❤I’m so grateful darling incredible
Thank you again Ally in helping me to be at peace. It helps me so much. Much love to you.
Hi Ally- I have just done this session and the heart chakra one this afternoon. I feel so much more grounded and back in my body. This is such a relief following a difficult weekend emotionally. Thank you.xx
Going through YTT module 1 and love the idea of using Nidra practices to help solidify the learning process. This is incredible!
This is one of my most favorite Yoga Nidras that you do. Thank you 🙏
I'm so glad to hear it Vivian! :) You are welcome.
Peace is my topic to live from this year, along with surrender. YOU have the most beautiful day too. Thank You. Be blessed.
This one is my favourite!
You’re an extremely lovely person for sharing all of these for us!
Thank you so much for making and sharing all these wonderful yoga nidra sessions!
Thank you!
Thank you-it’s so calming, listen to nearly every morning 🌻🌻🌻
¡Gracias!
Thanks again xx
Oh my. I listen to you regularly. This one was so peaceful. You are a blessing to my life. Thank you much.☮️🕉