LISA RENEE: “Self-Assessment”

“To address our core negative beliefs and core wounds that takes us out of self-centering and grounding, we must look to the frustrations and irritations we feel in everyday life, by listening to the inner dialogue we have that is negative about ourselves, negative about others, negative about our conditions. Many people’s core wound is generated in their earliest memories during childhood, and this emotional pain may have been defined in previous lifetimes in similar situations. When the same emotional theme was played out and was not resolved and healed, it is replayed in this current lifetime. Drilling down into the core wound of unhealed emotional pain and fear, takes us into the classic case study of ego walls of separation, of feeling disconnected from experiencing or feeling unconditional love and self-acceptance. Each person will grow to develop their own Ego Defense Mechanisms that reinforce the experiences of separation, which take us away from giving or receiving unconditional love. When we live in fear, our body constricts and we hold back our heart, suppressing our feelings, withholding authentic and truthful communication which increases emotional and mental pain. When we live in a fearful state, our body will constrict from tension, it will contract away from giving and receiving unconditional love, and this denial of self-love is the main cause of continuing to experience and accumulate emotional pain. If we hold a vision of humanity as eternal Souls coming into the material reality to learn lessons to grow and purify ourselves spiritually, it is easier to see that most people have forgotten who they really are as they are wearing many false identity masks. It is rare today to meet with completely honest, balanced and authentic people. Thus in this reflection, we may have forgotten who we really are and are still bargaining away our soul.”

~Lisa Renee

To address our core negative beliefs and core wounds that takes us out of self-centering and grounding, we must look to the frustrations and irritations we feel in everyday life, by listening to the inner dialogue we have that is negative about ourselves, negative about others, negative about our conditions. Many people’s core wound is generated in their earliest memories during childhood, and this emotional pain may have been defined in previous lifetimes in similar situations. When the same emotional theme was played out and was not resolved and healed, it is replayed in this current lifetime.

Drilling down into the core wound of unhealed emotional pain and fear, takes us into the classic case study of ego walls of separation, of feeling disconnected from experiencing or feeling unconditional love and self-acceptance. Each person will grow to develop their own Ego Defense Mechanisms that reinforce the experiences of separation, which take us away from giving or receiving unconditional love. When we live in fear, our body constricts and we hold back our heart, suppressing our feelings, withholding authentic and truthful communication which increases emotional and mental pain. When we live in a fearful state, our body will constrict from tension, it will contract away from giving and receiving unconditional love, and this denial of self-love is the main cause of continuing to experience and accumulate emotional pain. Our beliefs around family and our connections to family lineages will give important insight and clues to the negative core beliefs and wounds that we are struggling with, that we have inherited from the False Parent.

The False Parent is the main Victimizer Archetype that is used to create pain and trauma in the child, when that child is totally dependent upon that adult person. When abuse is suffered in childhood, destructive attachments and negative bonds are formed within that child, which carry into adulthood if they are not cleared. To free the body, mind, emotions and spirit from the bondage of trauma induced by parents or others when we were children, we must take responsibility to learn how to love ourselves and unconditionally forgive what has happened to us. This action dissolves the causality and the consequential effects, as well as later entanglements that this pain has created throughout the child’s timeline, all the way into adulthood.

If we hold a vision of humanity as eternal Souls coming into the material reality to learn lessons to grow and purify ourselves spiritually, it is easier to see that most people have forgotten who they really are as they are wearing many false identity masks. It is rare today to meet with completely honest, balanced and authentic people. Thus in this reflection, we may have forgotten who we really are and are still bargaining away our soul.

The core wound we hide from is the shock and trauma we experience when we feel separated from unconditional love. This core wound organizes our ego identification in ways that help us feel safer in the world, many times draining away our creativity, love and sexual connections. Overcoming our resistance to face inner pain or fear requires that we undergo the dark night of the soul process, so we can experience the direct knowledge that we can come through our fear and pain, and become fully connected, to experience the state of unconditional love. Many people require a spiritual crisis, which starts as a life crisis of some kind, in order to get to the level of desperation that pushes them to let go of everything fully. In this phase of letting go, going past the fear, through the Ego Death, they find themselves in a new state of awareness with an open heartedness that releases the floodgates of unconditional love, Compassion and Empathy.

When we resist the emotional and spiritual process required to address our hidden core wound and pain, it can occupy us for many years in seeking psychological, emotional and spiritual healing work. The core wound is most commonly generated in the pre-verbal or non-verbal areas of the brain, body and consciousness, thus it is greatly entwined with the physical body, CNS, and the functioning of the Three Layers of Ego. If there is no Self Awareness of the pain held in the triggering of this core wound, the wound takes over the body and runs on automatic through the nervous system and brain.

To bring unconditional love and stabilize it into our body and conscious awareness, we need to identify the organizing belief systems that trigger our core pain. We must remember who we are in our spiritual essence, our sense of true core self, before we took on the fear based belief that we were separated from love.

If we are willing to feel the wound that led to the pain generated from our separation from unconditional love, this reveals to us where the wound is located in our body, or where the black emptiness resides. Our core wounds manifest as an aching emptiness or black hole somewhere in our body, usually found in the heart center, and this interferes with our capacity to be grounded in our core self. Once identified, the black holes of pain need to be filled with the light of unconditional love and forgiveness.

Clearing the Pain Body is such an important step in stabilizing our core and becoming inner directed. Due to the strong forces being exerted in our environment during this time, it feels appropriate to end with some practical tips in the form of an exercise that may be supportive.

Suggested Quick Exercise

To go beyond Core Fears and Recover the Core Self, this quick exercise may be helpful:

Source the Belief System: Identify the negative belief or belief system that drives the core wound, that spreads emotional and mental pain and leaves fear residues and constriction sensations in your body.

Connect to your Physical Body: Identify where the core pain or aching wound can be felt in your body and body parts. Pay attention and observe how your body constricts and closes down in fear when you are feeling your core pain or core wound.

Observe the Fear, Witness: Stay present to the core fear and pain without trying to change it or shift it immediately. Observe it as being connected to your physical self, your biological self. Do not try to make the fear or wound as something positive, or bargain it away, just allow yourself to be fully present with the fear and pain, without believing it to be true. Call it out for what it is, the negative ego or predator mind characteristics.

Experience Vulnerability while Feeling Pain: Be open to feel the vulnerability that pain may make you feel, without assigning any labels or value of good or bad. Stay present to experience unbearable pain as an energy, thought form and vibration, staying as open as you can to witness it in your body. If you can focus on the feeling of being vulnerable, allow yourself to be fully innocent, knowing that being comfortable with emotional vulnerability is a great strength.

Invite in Unconditional Love: Bring to mind and imagine yourself in your eternal spirit body before this core wound, pain and negative beliefs existed. In your mind completely surround the fear, void, or blackness in the body and area of pain, with the unconditional love, light and power of the Krystal Star and Godhead. See your entire body lit up in God-Sovereign-Free imagery, enlightened, free and liberated from pain.[1]

Self-Assessing

Since our human family is now living in the Fight-Flight zone so much of the time, let’s look more closely at the spectrum of yellow on the below chart, and the difference between fight and flight. We are looking at increasing levels of activation in the nervous system. On a scale of 1-10, we can have low-level activation, which is a feeling of unease on the flight side and irritability on the fight side. In the mid-range, we have anxiety on the flight side and anger on the fight side. At the high end we have rage and panic, which are getting closer to the threshold where the body switches into freeze or red. 

Creating Conditions

The issue with the survival brain is that we cannot fake it out. If we want to relax, we actually have to create the conditions for the physiology to move into a relaxed state. If we live with a predator, if we work under a predator, if we do not have our basics needs met, we are going to be in Fight-Flight, the yellow zone. So part of being able to clear fear means making choices that help the brain and nervous system register that we are safe.

References:

  1. Grounding Mechanism

See Also:

Physiology of Fear

Shifting into Second Harmonic Universe


~via Ascension Glossary


LISA RENEE: “Relax, Fight-Flight and Freeze”

When we understand how fear is created in the body, it is helpful in releasing the grip of anxiety and fear patterns. This is basic information on how the body’s physiology is affected by fear and trauma and how that is exploited by dark forces.

Our biology has three distinctly different processors of energy and information, two conscious and one functioning below radar. We are aware of our thoughts and emotions, but we are less aware of what the survival brain is doing, and how this is affecting the way we feel.

The survival brain is the one that takes your hand off the stove, before the other two brains realize that you have burned your hand. It is incredibly fast at responding to what is happening in our environment, in order to keep the body safe. It’s like each human body comes with a pre-loaded software program that says keep this body alive. So what is going on in the lower brain, below conscious radar?

Software: Survival Programs

The lower brain basically runs in three modes: relaxed, fight-flight, and freeze. Again to keep it very simple, using a stoplight as a model. (from Stephen Porges, Poly-vagal Theory).

Traffic Light Danger

When we are in green, we are relaxed our heart and respiration are slow, we can digest our food, we can nap, we enjoy being with loved ones and can relate to them. The moment the lower brain feels there is danger; it moves the biology into yellow. The vagus nerve shuts down all the organs below the diaphragm, and speeds up the ones above the diaphragm. We get an immediate increase of available energy, or superhuman strength, enough to lift a small car off of a child. This is an amazing thing the body can do in a split second. Our bodies were designed to do this for very brief period. We don’t want to get stuck in yellow, where we cannot digest our food, we cannot sleep, and we cannot enjoy or relate to our loved ones. There are usually two reasons we get stuck in fight-flight. We are living in an unsafe situation and the accurate assessment is that we are in danger. Or we have an unresolved Trauma from the past, which the lower brain feels is happening now, in the present moment.

Being in the Red zone is more rare. This is where the lower brain perceives that the body is not going to survive the experience and shuts it down. The body becomes immobilized to play dead, anesthetized to minimize suffering, and the consciousness often leaves the body or is disassociated from it. Again, this is an amazing biological accomplishment in a split second. We see this with high impacts, with early and chronic abuse such as SRA, and in war and torture. The eyes are vacant the voice is monotone and the body is lifelessly still, meaning there is no fidgeting or normal movement in the body. [1]

Creating Conditions

The issue with the survival brain is that we cannot fake it out. If we want to relax, we actually have to create the conditions for the physiology to move into green. If we live with a predator, if we work under a predator, if we do not have our basics needs met, we are going to be in yellow. So part of being able to clear fear means making choices that help the Brain and nervous system register that we are safe.

Self-Assessing

Since our human family is now living in the yellow zone so much of the time, let’s look more closely at the spectrum of yellow, and the difference between fight and flight. We are looking at increasing levels of activation in the nervous system. On a scale of 1-10, we can have low-level activation, which is a feeling of unease on the flight side and irritability on the fight side. In the mid-range, we have anxiety on the flight side and anger on the fight side. At the high end we have rage and panic, which are getting closer to the threshold where the body switches into freeze or red.

During Stress, Back to the Basics

This information is shared from the perspective that if we can identify when our nervous systems is tweaked and our physiology has shifted into fight flight, we can take the necessary steps to shift out of it. Being better informed gives us more choices in how we respond. When we find ourselves stressed out it is important to slow down, and create the conditions for the lower brain to assess that we are actually safe again. This releases the physiology from hyper arousal, and allows the body to relax again or get back to green. Starseeds nervous systems are highly sensitive and run a lot of frequency and may benefit from some extra supplementation. When the nervous system is feeling fried creating some peace and quiet in order to recharge is so helpful. If the body is stuck in yellow, it burns up the bodies resources more quickly. So we are best served by taking some time out to create the conditions to get back to green. If you notice you are triggered or activated, slow down and ask your self what just happened? What was the trigger? If you can’t connect it to something conscious, consider that it is connected to implicit-memory, a data packet from another timeline. Treat it the same, work to clearing associated fear, pain and trauma from the hard drive. [2]

 

References:

  1. Overcoming Fear
  2. [Krystal Aegis Booklet, ES Forum Discussion]

See Also:

Overcoming Fear

Bio-Neurology

 

~via Ascension Glossary

CAITLIN JOHNSTONE: “On Maintaining Perspective In The Year 20 F*cking 20”

Whenever an author, filmmaker or other artist sets out on the noble endeavor of pointing people toward the ideal of living life to its fullest, they usually wind up depicting a character going off on all sorts of wild adventures, skydiving, trekking across the Himalayas, and so on.

In my opinion reminding people to live life to its fullest is the artist’s single most important job, but this is also where most storytellers get it wrong. Most people who live wild, interesting lives sleepwalk through the whole ride just like everyone else; in the end they’re left with a few amusing anecdotes rattling around in their skulls and a secret sense of dissatisfaction.

This is because most people don’t really show up for life. Even if they’re outwardly doing all sorts of amazing things and racking up a bunch of impressive accomplishments, their attention was mostly consumed with babbling mental chatter almost the entire time. Whatever happens in their life, they weren’t really there for it.

The real way to live life to its fullest is to simply be present for it.

I point this out because, at the midway point of the year 2020, I think it’s extremely relevant.

For better or for worse, we are at a time of great change from which the world will likely never return. We are heading into what is probably the most significant period in human history to date, and it would be wise to pay attention.

But when I look at what people are talking about in my social media feeds, even relatively awake and tuned-in people, I see a lot of chatter about the same-old, same-old. People are still yammering on about the same old electoral politics they’ve been on about for years, still babbling about PC culture being out of control and how crazy some people’s gender pronouns are, still dunking on shitlibs for likes and retweets. Even my own articles I notice get a lot more shares and attention if they involve something that tickles mainstream partisan interests like criticizing Trump or bashing the Democrats.

And I just cannot for the life of me imagine continuing to hold such priorities halfway through the year 20-f*cking-20.

At this time we need to drastically change our perspectives and seriously re-evaluate our priorities. We’re all standing on a precipice together and we have no idea what the plunge will look like, and people are still babbling about whether or not you should wear a face mask at the grocery store. This, to me, is a nonsensical approach to our current predicament.

All the stuff that used to consume so much of our attention in the analysis of establishment power structures has been rendered far less important by recent developments. All these recent developments will probably be rendered less relevant by whatever major events are coming next. The only consistent pattern this year has been a greater and greater deviation from old patterns.

For that reason, it makes sense to do two things:

Shift toward emphasizing a bigger-picture perspective of what’s going on. Fixate less on smaller occurrences and pay more attention to broader overall trends. It doesn’t mean ignore the smaller things, it just means view them in the proper context of a world that’s moving into more and more unfamiliar territory in bigger and bigger ways.

Pay attention. Big things are happening right now, and it would be a damn shame to miss them.

We are experiencing something huge here, and it would be a shame to let it go to waste.

We should rather all approach our current situation at this point in history like someone who is trying to live life to its fullest: mindful, curious, not hung up on petty mental narratives, and appreciative of how lucky we are to be here right now to witness this thing.

And, much like the approach of the end of life, this moment in history should ideally cause us to cast aside petty differences and bring us closer together.

 

~via Caitlin Johnstone

CAITLIN JOHNSTONE: “How To Effectively Cope With Your COVID-19 Anxiety”

As 2020 gets crazier and crazier, emotional self-care is getting more and more important. A lot of people, especially the “plugged-in” types who like to pay close attention to what’s going on in the world, are getting into some looping stress patterns over the COVID-19 pandemic that are unnecessary, unhealthy, and unhelpful.

It’s an understandable web to get tangled in; there are all these alarming news stories and statistics pouring in every single day, many of which speak of dangers which may pose a direct threat to the lives and livelihoods of ourselves and our loved ones. Some people spend hours online combing through all the latest information they can find about this thing, and as they’re doing this a tremendous amount of stress builds up in the background of their experience, ultimately culminating in depression, panic attacks, angry outbursts, substance abuse or other unpleasantness.

You see strategies for coping with this increasingly common problem everywhere online, from common healthy stress management techniques like deep breathing and meditation, to escapist claims that the virus doesn’t pose any real danger, to many people simply unplugging from their news feeds altogether. What people aren’t talking about nearly enough, in my opinion, is the simple yet highly effective practice of consciously feeling your feelings.

You wouldn’t think “feel your feelings” is something that needs to be said; it sounds not just like common sense, but like something that happens automatically without your intention or permission. We’ve all experienced emotions we’d prefer not to experience if given the choice, so we assume emotion arises unbidden like a force of nature.

While that can certainly be true, a tremendous range of our emotional spectrum is often blotted out by a basic lack of emotional attentiveness. Our culture tends to encourage us to put all but our loudest emotions on the back burner and focus on other matters, and Covid-19 happens to feed into that dynamic especially well by giving us a bunch of sparkly news headlines and statistics to focus on while this low-level background anxiety slowly builds unnoticed.

Feelings need to be felt. Not acted out on other people, but felt. They’re like small children; if you just give them a cuddle, let them cry and listen to their grievances they feel better in a few minutes, but if you deprive them of attention they’ll start acting out to get it.

At some point between childhood and adulthood, most of us consciously created strategies to stop our feelings from coming up unbidden. At some point, crying in front of your peers became embarrassing and you learned how to stop it from happening. Most of us never thought to take down those defences after they were installed. Some of us have never even re-learned how to cry again. Letting your feelings flow again will take a conscious effort from most of us.

No matter how much mantra repetition, deep breathing or positive affirmations you do, unless you’ve felt those feelings all the way through you’re just wallpapering over the actual issue. A huge percentage of the anxiety that people are currently experiencing is just a big backlog of feelings that need to be felt.

For some of you, just reminding you of that will be enough. Put down the phone and quietly meditate on it until it bubbles up. Hold your feelings like they’re a little baby newborn. Let them happen until they’re all the way done.

Others might need to try out some different strategies. Here are some of mine.

First, I always check in with my body. Am I clenching anything? Hands, bum, tummy, forehead, jaw? What else is happening? Is there background nausea, or a lump in my throat, or is my heart thumping too hard? I investigate. Close your eyes now and try it with me. Scan around for a few minutes.

Try tapping around with the tips of your fingers on one hand of the areas that you identified are tight. You’ll find spots that are a little bit sore. They feel like a light bruise. Tap on those spots for a little longer until they release. Once you’ve done that, let your fingers tap round your body and find other tight spots. Do this for at least a few minutes.

As you’re doing this, the loud buzz of anxiety releases and the actual root feelings become more clear. Sometimes all you have to do is feel them. You will probably feel embarrassed to feel them. That’s just one of the layers of defence you put in all those years ago. If it feels stuck, use your theater improv skills to exaggerate and try some feelings on until you find the source feeling. Feel them all the way through. Sometimes they feel their way to the other side, oftentimes they end abruptly with a burp, the shakes, a yawn or some other release.

If that doesn’t work, I usually hop up and do a very easy qi gong sequence a dear friend of mine taught me years ago. I think any kind of repetitive energy movement would do though. Basically I do the same movement over and over again with my eyes closed. Once the energy is moving around the body I can sense areas of blockage. I just keep looking at them until I’ve fully seen all the parts of it and then it releases, usually by a big expression of feeling like a roar or something, that usually ends in dry retching.

I know I’m done when I’m at zero again. I don’t stop until I feel totally at peace. I think that’s important to note because some people really get off on having big feelings and having their big feelings all over everyone else. Sometimes people want other people to “own” their feelings. Rather than feeling them, they try to make other people feel them by proxy. They’re usually referred to as drama queens.

The point is to release the feelings so your natural peaceful zero point can shine through again. You are the sky, the feelings are weather. Identifying as the weather will mean you are invested in keeping the weather going. Identifying as the feeling will mean you will be invested in keeping the feeling going. Set the intention to let it speak to you, and then let it pass. That’s where health is.

A lot of people are saying that the fear of the coronavirus is more damaging than the virus itself. I think that’s true, but not in the way they mean it. They’re often trying to say that the coronavirus itself a nothingburger and the fear is being used to manipulate us. I think the virus is a real thing, and also our fear will be used by ourselves and others to manipulate us. We need to clear a path to inspiration by feeling through our feelings and getting back to zero as often as possible. This will help us in the big picture by seeing what’s happening and responding with grace, and in the micro by keeping our immune systems in full relaxed readiness and not tangled up, tripping over itself, fighting ghosts and in panic-mode.

Do the internal work and the external work will follow. This is how we save ourselves.

 

~via Caitlin Johnstone

LISA RENEE (Time Shift Blog): “Relaxation and Fluidity”

“During these times learning how to slow down and achieve a relaxed state of mind is of vital importance, especially when retraining and clearing out our subconscious mind programming. Our brain and our mental body is much more effective when we have slowed down and works more optimally when we are in a relaxed state and calm atmosphere, because this is the natural state of our core spiritual essence. All forms of mental anxiety, stress, and over intellectualizing makes our mind speed up to having too many thoughts at once, and this overwhelms and clouds our Discernment, causing us to make poor impulsive decisions. To make contact and communicate with our subconscious layers, as well as our super consciousness layers, we need to go slower in order to reach a totally relaxed Meditation state and stay fluid within the energies. Energy bodies behave like waters moving in an ocean or river, if we can sense our inner energy when it meets the outer energies, we can navigate the surrounding waters by paying attention to the energy flow. We go with the flow in a state of relaxed fluidity. If we are moving too fast and not paying attention to the energy flow, we can get carried in the current of stronger forces in a sudden and unexpected tidal wave and this is when we get hurt or injured.”

~Lisa Renee

 

During these times learning how to slow down and achieve a relaxed state of mind is of vital importance, especially when retraining and clearing out our subconscious mind programming. The simple truth is that when we rid our body and mind of destructive habits and useless distractions we create more balance, which naturally manifests more grace and ease in our life.

Our brain and our mental body is much more effective when we have slowed down and works more optimally when we are in a relaxed state and calm atmosphere, because this is the natural state of our core spiritual essence. All forms of mental anxiety, stress, and over intellectualizing makes our mind speed up to having too many thoughts at once, and this overwhelms and clouds our Discernment, causing us to make poor impulsive decisions. To make contact and communicate with our subconscious layers, as well as our super consciousness layers, we need to go slower in order to reach a totally relaxed Meditation state and stay fluid within the energies. Energy bodies behave like waters moving in an ocean or river, if we can sense our inner energy when it meets the outer energies, we can navigate the surrounding waters by paying attention to the energy flow. We go with the flow in a state of relaxed fluidity. If we are moving too fast and not paying attention to the energy flow, we can get carried in the current of stronger forces in a sudden and unexpected tidal wave and this is when we get hurt or injured.

Thus, it is important that you learn to induce a simple meditative state in yourself, where you become the observer and are incredibly relaxed, and yet you are alert, not so relaxed that you fall asleep. Obviously, this state is not for when you are doing heavy physical exertion, but in the majority of your waking life, you can be in this relaxed state of fluidity paying attention to how the energy feels around you, while doing simple tasks or at work completing responsibilities. Using single focus and staying presently focused on the task in front of you, while naturally adjusting to the energies that are making subtle changes to the environment. In the early stage of developing Meditation skill we have to sit, relax and learn to observe the thoughts passing through without having attachment to them. Once we notice the thought pattern, we let it go and bring our focus back to the now moment. The next stage is adjusting to the energies inside you and outside of you. Each of us must find the most natural state of being for our body that feels good in the energetic flow, and not let our mind interfere with that natural state of calm and equilibrium. In our natural state, our inner self will strongly align with the outer self to bring harmony and wholeness between the inner and outer.

Also, we need to know how to stay as calm as possible even when under great stress in the moment. Stress causes our body to enter a heightened state of reactivity due to the release of hormones and Neurotransmitters when we’re feeling overwhelmed and stressed out. So, remaining calm and slowing down, even during potentially tense situations can establish a sense of powerful stillness that will help your mind stop racing from one thought to the next.

To be effective we need to establish a peaceful mind-set before concentrating on any one thing, especially when facing conflicts or challenges. General fluidity and relaxation of both the mind and body will greatly improve higher sensory perception development and build spiritual communication links, helping to bring more ease and clarity for problem solving. When a person is fluid and relaxed, their Energy Receivers are open and more receptive to guidance and creative resolutions. Listen to your body, treat your body with care and make corrections when you feel tense, by returning back to a state where your bio-rhythm feels relaxed and open. With practice you can discipline your mind and emotions from overwhelming your effectiveness in a range of social settings. The more we dis-identify from our need to control the external influences and learn to allow and accept situations we have no control over, the more quickly we can adapt and stay relaxed while addressing stressful situations.

As many of us in the spiritual community are fully aware, we must move out of the Subconscious Programming and Mind Control conditioning of the 3D way of existence and be hypervigilant to constantly refocus ourselves into higher states of being. Expressing unconditional love, Compassion, gratitude, appreciation, and the Spirits of Christ, are great sources of higher states. Knowing that love, heartful presence, being in alignment with nature, and being an authentic and caring human are the simple keys to ensure our success in every way to rebuild our lightbody. May we inspire others who may come into contact with us, to know the truth in the path of unconditional love, as it is the only path of spiritual freedom!

(Source: ES News- Subconscious Programming)

 

~via EnergeticSynthesis.com – Time Shift Blog – March 31, 2020