Monthly Archives: March 2013

Hypnotherapy In Newcastle

Hypnotherapy is being used more and more by sports personalities and even film stars to help them with motivation, mental attitude alterations and even change long standing addictions and problematic behaviours.

Most of us are not top sports or film personalities yet we can still experience the same kinds of problems in life. So, what really is hypnotherapy here in Newcastle upon Tyne? And what could hypnotherapy help you with?

Newcastle Hypnotherapy

Hypnotherapy in Newcastle – Debunking The Myths

There are many myths and urban legions about hypnotherapy here in Newcastle. Let’s explore a few of these and attempt to offer a credible and honest perspective from a professional clinical hypnotherapist.

Hypnosis is a process of communicating ideas and experiences” – M. Hyland Erickson.

Clinical hypnotherapy is really very different from stage hypnosis. Primarily because in a clinical setting the intention is about helping a client to make and maintain psychological and bio-physiological beneficial changes. Stage hypnosis is essentially geared towards entertainment.

Both stage and clinical hypnosis can and do use similar processes. These processes are about creating the trance state from which suggestions or a little more precisely, certain kinds of experiences, trance phenomena and the communication of ideas that can be utilised to support new learnings and psychodymanic changes in thoughts, behaviours and perceptions.

One accurate definition of hypnosis I like from a respected colleague in the field of hypnotherapy and personal change Gary Turner is this :

Hypnosis has nothing to do with trance, sleep, eyes closed, relaxation – they can happen with hypnosis, yet are not exclusive to hypnosis. Hypnosis is when your imagination is guided so that it becomes your reality.”

Can Anybody Be Hypnotised?

The answer is a very clear and honest no! Some people will not respond to hypnosis in any conventional way. The ability to experience hypnosis, or a deeper trance phenomena has both to do with the hypnotherapist, their flexibility and attitude to explore and the hypnotic subject. This could take several sessions, just one or never happen at all in that interaction.

Making the claim, ‘ANYONE CAN BE HYPNOTISED’ as some do on the promotional material and websites, really is lacking in any professional integrity. The honest answer to this is when I don’t know about any new person I work with is ‘I don’t know.’

In hypnosis, trance phenomenon could include types of inability to move such as eyes locking, unbendable arms, feet stuck to the floor or the inability to release an object. Inability in this instance would be against your conscious will.

You can experience ideo-motoric or automatic movements in your fingers, your arms or legs. You will be conscious enough to know you are moving and it is not under your own conscious will.

These are all possible aspects of trance and at the same time non of trance phenomena are required for engendering change.

Stating anyone can be hypnotised is like saying any depressive will get better by taking Prozac. It is simply not true. Any honest and experienced hypnotherapist will confirm this from vicarious and more importantly their own experience.

How Do You Know Hypnotherapy Has Worked?

The only way to know about difference and the accessing of resources is in practice is to have an experience. That means that following hypnotherapy you try out your new behaviours, thoughts and motivations and notice what is different.

Certain types of behaviours can be tested well in the therapy room. These are things like seriously traumatic memories. The resolution being more easily tested there and then. Public speaking will be better tested out in reality outside the change therapy room.

Part of a change agreement or contract is to explore and try out new behaviours and new ideas in the context of what was a problem. The feedback from you, having experienced hypnotherapy, is go out into the real world and notice for yourself differences that result from the work we have done together.

Doing this is the ONLY way you will know that the change work, new perspectives and ways of being fostered in the therapy room will be real in the world. The changes you need could be accomplished on one session or could take several.

Is It Possible To Be Hypnotised Against Your Will?

This is a very obvious yes! Or No! Depending on what is understood by ‘Your  Will’. The concept of ‘will’, might be explained by levels or a spectrum of consciousness. There are very different, well documented and researched levels of brain activities that correlate to certain kinds of experience or consciousness.

All of these states can be accessed in hypnosis yet this is not the essence of hypnosis. The essence is is really about creating and sponsoring a context, an experience, where change, and ideas are communicated authentically.

The most well researched levels of brain wave activity fit into five levels of neuro activity. These being Gamma, Beta, Alpha, Theta and Delta, in reducing frequency.

What is really important to grasp at the beginning is that there is absolutely no separation between mind and body.  We can see our body and other peoples but there is no mind to be seen or objectified in the physical world. The mind is an inner-subjective experience we can all have from the inside out.

One Hertz – abbreviated Hz is defined as one cycle or firing per second.

My experience it is possible for a person to be asked to consciously resist hypnosis and at the same time respond to and experience trance phenomena.

Hypnotic trance states and meditative states share similar characteristics in neuronal activity and frequencies. There are differences which relate to different areas of brain activity. In hypnosis there is increased activity in motor and sensory areas with more internal focus of attention.

  • Gamma – Rapid High Firing – Above 40 Hz.
  • Beta – Waking State  – 14 to 40 Hz
  • Alpha – Light Sleeping / Relaxed State – 7 to 14 Hz
  • Theta – Dreaming State – 4 to 7 Hz
  • Delta – Deep Dreamless Sleep – 0.5 to 4 Hz

In each of these brain wave frequencies and their collieries of states, it is very possible to activate and grow new neuronal connection which equate to new behaviours, new ideas and new ways of behaving. In the proper conditions this can take just around 15 minutes.

Your brain is fundamentally plastic in that you can learn and unlearn, given the most honest and fundamental motivation. This motivation, when properly tapped, is why you are seeking help with hypnotherapy in Newcastle.

So can you be made to things against your will? Well I certainly hope so. Most people see a hypnotherapist in Newcastle because they already can’t do things against their will.

People over weight, addicted or having phobic responses know in all consciousness their behaviour is unwanted and they desire, with their will, to make positive changes. Yet they don’t. So they are already doing behaviours against their will.

Hypnotherapy In Newcastle

When the time is right for you to seek the kind of help and assistance you need to make honest and genuinely positive changes in your life contact Nigel Hetherington for hypnotherapy in Newcastle. 0770 481 8467.

Newcastle hypnotherapy for help with psychological, behavioural, pain management and types of negative thinking that is spoiling your life.

Depression Hypnotherapy Newcastle

Hypnotherapy depression in Newcastle can help you turn around and drop many of the psychological aspects of depression that are ruining your life at the moment.

When you are really depressed, the normal things in life, people take for granted are not very easy at all. If you are feeling depressed, even reading this can be a bit of a task. The invitation even now is to keep reading, just for a bit.

Depression Hypnotherapy Newcastle

Approximately 20% of people will at some time in their life suffer from a clinical depression. And what is very interesting is 20% of people with depressive symptoms will have this caused by an under active thyroid gland that is something your doctor should check.

Depression in the most common terms is about loss. This can be loss of a loved one, loss of a job or loss of the personality or identity you have related to for a very long time. Hypnotherapy Newcastle can help.

Depression in a clinical or medical sense is generally divided into to kinds. This will not fit everyone because you are unique so this is just a categorical term yet at the same time you may relate to this.

Number one : Reactive Depression

This means you have experienced a loss and you are feeling down, lost, guilty or grieving. Chances are, real good chance, you will get over this on you own,likely with the help of good support form your friends. This is perfectly normal.

You can probably rate where you are on the Kubler-Ross scale.  It goes something like this, easily remembered by the acronym D.A.B.D.A. that any counsellor will recognise as part of their very basic training.

  • D – Denial
  • A – Anger
  • B – Bargaining
  • D- Depression
  • A – Acceptance

Hypnotherapy Newcastle can best help you after you have grieved properly and are are experiencing the latter two stages. And your Doctor could prescribe SSRI’s to help you. Prosac and the many brand names of the same drug show that reactive depression can be assuaged with this drug.

My preference is not to use drugs to help you come to terms with loss and I also respect a drug based approach that you can work out with your pharmacologist.

Number Two : Clinical Depression

This is the real bad end of the stick. And you know it! However chances are within a few months you will be out the other end and living and experiencing life with all the joy and enthusiasm you used to have.

Clinical Depression, what a term! will be the symptomatology that you have felt ‘depressed’ for over two weeks and its not getting any better.

The major symptom of a major clinical depression is the complete loss of pleasure in life. This is termed anhedonia. Other symptomatology may be psycho-motor retardation, a lack of get up and go. Depressed people will most likely have very disturbed sleeping patterns too.

There are thought to be at least three neurotransmitters involved in clinical depression. These are Seratonin ( 5HT ),  Dopamine and Noradrenalin. The parts these play are complicated though can be summarised as these:

  • Serotonin – Sad Thoughts
  • Noradrenalin – Lack Of Energy
  • Dopamine – Loss Of Pleasure

There are plenty of drugs that work on and in the respective neurotransmitter pathways and synaptic transmission. Clinical hypnotherapy in Newcastle offers a way to help you that can be complementary to drugs or drug free.

Clinical Depression is very much a regarded to be a severe imbalance in the neuro-chemistry in the brain and as such is as real a disease as diabetes. Depression is completely felt in the now and usually accompanied with intense feeeling of grief, guilt and remorse.

Clinical hypnotherapy for depression is both about becoming future positive orientated and moping up unresolved issues from the past that are potentially causing grief. It will also focus in the very likely internal self talk that is very probably very negative and compounds the situation.

For help with depression, hypnotherapy in Newcastle with Nigel Hetherington could help you recover faster. Call Nigel on 0770 481 8467 for a completely free initial consultation which will take up to 20 minutes.

 

Hypnotherapy Newcastle Anger

Newcastle Hypnotherapy can help you deal with the day to day events and intrusions that anger you. Anger is a transient mood that really indicates ‘your rules’ have been broken or disrespected. Rules in a lose sense, in that, when they are violated in some way, your expectations, create a autonomic response that we then equate to anger.

Anger can be directed towards others or directed towards the self. Anger directed towards the self is a less than subtle indication that you have in some way violated your own expectations, rules, beliefs or values. Anger towards others indicates you have been violated in some way; behaviourally, emotionally, physically or even culturally.

Anger Hypnotherapy Newcastle

Anger is a perfectly normal and actually good emotion. Anger can become problematic when the anger persists and despite all your best intentions seriously affects your relationships, your health and your psyche. The world is against you, you are right and continue whine and curse about it. Oh! the injustice of it all! And it’s all about justice / injustice and rule breaking.

Someone cuts you up in traffic, your 9 o’clock appointment doesn’t show up, you get endless cold calls from a machine. You may get a little angry at all of those and rightly so if you do. The problem is when that anger stays with you all day and you are ruminating. All of those irritations have long past but your still angry and you can’t let it go.

Long term this is not healthy for you or the people that are close to you. How nice would it be to not get angry for the least little irritation. How much more cosy could life be if you were a lot less angry, irritable and hot tempered?

Hypnotherapy for Anger in Newcastle upon Tyne can help you not be so inflammatory for little or no reason.

In its purest form anger can serve as a very useful way to become aware that your rules ( or cultural rules ) are not in sync with your environment. You really have three choices. Hypnotherapy for Anger issues can assist you making changes with the following points two and three.

  1. Accept your response as correct, let go and move on. Keep doing more of the same.
  2. Explore what specifically is irritating you. Check the appropriateness of the response.
  3. Update your values and beliefs should you realise they are totally inappropriate. Change your emotional response.

Physiological And Psychological Response

The psychological and physiological anger response that hypnotherapy can help with is not easily differentiated. Why? Because either one will promote the other and in a circular way lead to the other. It is very easy to have the physiological response that we equate to anger. Our limbic system and our higher order values and beliefs ( or expectations ) work together in our nervous system to alert

Anger And The Amygdala

One of the key players in the emotional response or limbic system is the amygdala. The amygdala responds to perceived threats, physical or psychological and becomes metabolically active. The net result is an awakening awareness that activates the sympathetic nervous system. This is the well known freeze, flight or fight response.

In adult males the neuro-biology involved in aggression and love are really quite similar and people can easily confuse the two and more importantly ascribe the wrong meanings or associations to what is happening in the body.

In the 1970’s Stanley Schacter created an experiment where willing volunteers were taking part in a survey to decide if some vitamin or other could improve vision. What they were actually participating in was an experiment with administered doses of adrenaline.

Given the same dose of adrenaline and a somewhat different social setting they became overly angry or overly loved up. The environment or specifically the shaped meanings they gave to their experience moulded what they ’emotionally’ made sense of and related to the ‘same’ situation.

Hypnotherapy in Newcastle for Anger can help you to diffuse the strong causal links to either you or other people violating your expectation sets and not behaving or even thinking in the ways you have physiologically deemed appropriate. Believe it or not, other people have all the rules, expectations and perceived ways of being that you have. What can change with hypnotherapy is your response.

Anger Promotes A Massive Stress Response

Adrenaline and Aoradrenaline pour out from the sympathetic nervous system in response to a threat. Given time this response will mediate the outpouring of  hydrocortisone ( the human stress hormone ) and create a feed forward state of hyper anxious arousal that is doing nobody, certainly not you, any real good.

Imagine that for a moment it is you who have inadvertently cut someone up driving into work, it is you how has placed an unreasonable yet unavoidable demand on an employee or its your job to cold call people. Looking from an alternative perspective you can a little understanding and compassion.

It was Epictetus that said “It’s not what happens to you, but how you react to it that matters.” And this is a really good way to start to re frame and restructure you own responses. When you need a hypnotherapeutic intervention to help you with serious anger issues call 0770 481 8467 and talk with Nigel to see how hypnotherapy Newcastle for anger can help you.

 

Hypnotherapy Jesmond Exam Nerves – Nigel Hetherington

When the pressure, the exam pressure, is on and you have to perform because your future depends on a great performance, hypnotherapy for exam nerves and confidence can help you ace that exam. An Exam is about meeting a certain criteria but an exam can be thought about as’the worst that can happen.’ This is what we call ‘worry.’

Hypnotherapy is a common antidote to all kinds of exam nerves. Exams come in various forms; Written exams at college and university. Practical exams like a driving test or a presentation exam. For some people these create the worst possible environment and situations. Hands going clammy, mouth dry, you sweat and your mind can go blank. This is exam stress and hypnosis in Jesmond can help you beat it. We all worry about something! Don’t worry!!

But we do worry! Things that can end life worry us like cancer tests. Testicular or breast cancer screening or testing are massive worries for most. This is just an exam … This is just a check up of your knowledge but in some experiences it is just as worrisome as a cancer scare.

Hypnotherapy Jesmond Exam

Exam Nerves Hypnosis Jesmond

In a nut shell. Something happens and you lose it. You lose access to all the stored facts and ability to recall what you know you know. Why? Excess stress response. What is happening?

Your body is having a massive stress response. Hydrocortisone is marinating your nervous system and your hippocampus is getting over ridden by the amygdaloid bodies. It’s biological panic time and you can’t do squat about it.

Result, your Episodic memory goes for a leave and your body is ready to save your life. Trouble is there is not life threat. What you have is a completely out of proportion stress response and your mind has just gone blank. You just failed an exam and the colloquialism is “your fucked”. But it doesn’t have to be this way.

Learning Is State Dependent

Learning and access to your learnings, knowledge and behaviours are directly linked to the state you learn in. Your behaviours are state dependent and your state in an exam, to a very large extent, will mediate how well you perform.

A persons ‘state’, a word often used with great imprecision ( like self Esteem ) requires a solid definition in the same way an exam performance needs to be solid. So what does your state comprise of and what does ‘state’ mean?

A persons state can be defined as the sum total of the neuro-biological metabolic activity, but this really is not so helpful a definition. Breaking this down a little more; State is composed of breathing ( respiration ), endocrine activity, body positions and muscle tone  ( physiology ), mind activity ( psychology ) and neuronal activity ( nervous system ). That’s quite a lot of jargon.

Breathing And How You Breath

How you breath can dramatically affect how you feel and perform. This is a basic yoga and nlp principle. A person is shocked and the breathing changes. A person is excited and the breathing changes. A person is in love and the breathing changes. States produce breathing patterns and so breathing patterns produce states. In yoga this is called Pranayama – breath control.

Endocrine Activity

Our bodies have several endocrine glands. An endocrine gland releases hormones into the blood stream.  These hormones affect how we feel. Get massively stressed and there are stress hormones active for hours in the blood stream. Short term and in moderation these are health and mental activity promoting factors. Go overboard and the opposite happens.

A little stress or in other words pressure or stimulation and these can be really beneficial. To much and pressure becomes acute and we suffer, our ability to recall well rehearsed facts, answers and routines goes out the window.

Posture and Muscle Tone

One the the worlds leading coaches has said “physiology is king”, apart from the masculine accent, they are saying how you hold your posture affects your emotions and your performance. Crunch yourself up into a little tight ball and most people will report this is uncomfortable and learning is difficult. Stand tall or sit comfortably with a straight spine and relax any tense muscles and most report learning is easier.

Psychology – Your Thoughts

What you say to yourself, the thoughts and images that drive through your imagination and memory seriously affect your performance in an exam. Start the internal devil of “What if I can’t … ” or “I am not going to be able to pass …” and the wheel of doubt is in motion. Negative thoughts and images, real or imaginary, can adversely affect the ability to recall, replicate and think straight.

Thoughts, images and concepts have the power to create negative stress. You could test this out by imagining failing or flunking a very important exam and the long term consequences of any such ‘failure’. This is basically what people with anxiety problems do so very well enough to create a bodily state that is repressive and to a greater or larger extent prevents success and good feeling.

Neurology – Nervous System Responses

Putting conscious movement and thoughts aside for a moment or two. The involuntary or automatic nervous system comes in two parts. The para-sympathetic, rest, tend, relax, befriend. And the sympathetic nervous system, freeze, flight and fight. Stress activate the sympathetic system.

Stress and there is excess adrenaline and noradrenaline  diffused throughout your body. This is what you feel as a stomach churning fear. Get this in an exam? It’s not so helpful. Well maybe it is if you want to run away.

 Exam Nerves Solutions With Hypnotherapy

Assuming you know your stuff, you want to deal with and make at ease the exam nerves that create the stress response, knock you out of your learning state and have the potential to totally screw up your future. What is happening is you have an unconscious response that is as frisky as a wilde horse out the stable.

Hypnotherapy for exam nerves is all about changing the unconscious response because hypnotherapy is about changing unconscious responses.

Jesmond Hypnotherapy Exam

Instead of fretting and worrying, give Nigel a call on 0770 481 8467 for a free consultation regarding exam stress and how hypnotherapy in Jesmond can help you to be in the right state to pass your exams.  This will take around 20 minutes of your valuable study time.

Metabolic Syndrome Hypnotherapy Newcastle

Metabolic Syndrome also know as Syndrome X is predicted to be the single most devastating disease in the West by 2020.  It is estimated now that around one quarter of the world adult population has Metabolic Syndrome.

Hypnotherapy for Metabolic Syndrome can be an affective treatment for the psychological aspects and potentially some of the physical symptoms as well.

Metabolic Syndrome Hypnotherapy

Image from FreeDigitalPhotos.net

Metabolic Syndrome is a collection or cluster of symptomatology for various conditions that are reasonably good but not absolute, predictors of serious cardiovascular disease to come. These include but are not confined to :

  • Obesity
  • Insulin Resistance ( bordering type 2 diabetes )
  • Hypertension ( high blood pressure )
  • Dyslipidemia ( high blood cholesterol )

The word ‘syndrome’ means “the association of several clinically recognizable features, often occurring together, so that the presence of one or more features alerts the healthcare provider to the possible presence of the others.” Suggesting that if a person has one or two of these symptoms, they are likely heading to collect the full house.

Suppose you have high insulin levels raising the bad cholesterol ( LDL ) and you are well overweight. You are probably heading towards type 2 diabetes. Have Type 2 diabetes and high cholesterol and high blood pressure chances are you are a short bus ride away from being obese.

Having Metabolic Syndrome, one or more of the four indicators, and statistically you are three times as likely to have a stroke or heart attack than someone who hasn’t. You are also twice as likely to die that someone who hasn’t. Its all scary stuff with a pretty bleak outlook.

Biological and Psychological Components Metabolic Syndrome

A lot of not getting Syndrome X in the first place has to do with life style and attitudes to life. Hypnotherapy for Metabolic Syndrome can have several directed approaches to assist in changing the behaviours and attitudes that would seem to create Metabolic Syndrome.

  • Weight Loss
  • Managing the Stress Response
  • Change of Lifestyle
  • Motivation

No one is born with Syndrome X. A sedentary lifestyle, little exercise and a diet of processed ready meals are massive contributing factors. Now add in a life filled with stress and we have all the ingredients in abundance as a massive vector for developing Metabolic Syndrome.

How Hypnotherapy Can Help With Metabolic Syndrome

Hypnotherapy probably won’t change your genetics if you are predisposed to some aspects of Syndrome X that are inherited. But understand that being genetically more likely to develop Metabolic symptoms does not mean a person will. Environment,lifestyle and personal history are the real impactors.

When a person is stress regularly there are adverse health affects. Regular and over the top activation of the sympathetic nervous system seems to cause atherosclerosis by way of having regular and too much glucose and triglicerides in the blood. Hypertension can also be cause by way too much stress response.

Stressed people at least two thirds eat more carbohydrates. Eating as a stress response will most likely lead to obesity and Type 2 diabetes. So there is some very real and clear evidence that stress of a psychological nature can lead to many of the symptoms of Syndrome X.

The possibilities of using hypnotherapy to help with Metabolic Syndrome would be in helping you change the problematic and unhealthy attitudes, behaviours and ways of managing out of proportions stress response.

Hypnotherapy in Newcastle  for help with Metabolic Syndrome psychological factors. Call Nigel on 0770 481 8467 for a complementary consultation.

Addiction Hypnotherapy Newcastle – Nigel Hetherington

Hypnotherapy for addiction in Newcastle upon Tyne

Hypnotherapy can be utilised to help you break free from the physical and psychological addictions that usually begin as pleasurable or stress reducing activities but end up dominating and controlling your behaviours.

An addiction in this instance is defined as something, an activity, that is literally compulsive and is engaged in but that you really, really don’t want to do. An instance where the mind or intention is completely overruled by compulsion.

Hypnotherapy Addiction Newcastle

The rather important definition of an addiction here is that urges and compulsions seem to take over the conscious or rational self and the aftermath is a feeling of regret, remorse and never again. But cyclically it happens again and again. This defines an addiction that is neither good or beneficial long term.

An addiction is a pathologically or negative behaviour and has noting to do with recreational drug use or behaviours unless it becomes a problem. Many people can have a drink, smoke a joint, run ever day or have a flutter at the horses, no problem. The problem comes into being when a person can’t function well without engaging in such a behaviour and the behaviour is necessary to feel normal.

Addictions come in the widest variety and flavours you or anyone could possibly imagine. The more common addictions hypnotherapy can help with are addictions to drugs, behaviours and even ways of thinking.

To offer a flavour of exogenous drug addictions that are common are addictions to two of the most freely available and government endorsed ( they make more money from revenue than it cost’s to treat ) are alcohol and tobacco. The basic underground drug of addiction top trump is cocaine and more so derivatives.

Other addictions that are sponsored by our government are gambling and pornography. They are both genuine as being very very old and established and for the most part harmless in that most of us do engage in these activities in some form in a very mild way. Serious problems arise when these activities form routine behaviours that initially feel good but seep into our life’s as escapism.

Addictions Neuro Biology

Addictions are biologically and neurologically formed and activated by a gorgeous little part in the brain in the meso-limbic-cortical path way. Specifically the midbarain ( mesencephalon ) in the ventral tegmental area, the nucleus accumbens septi ( diencephalon ) and into projected pathways in the frontal cortex.

The meso-limbic-cortex pathway makes great use of the neuro-transmitter dopamine. This is the so called pleasure pathway of the brain.  What is amazingly interesting is that dopamine is not really to do with reward but has everything to do with the anticipation of reward or in other words MOTIVATION.

From a stumulus, not the act of doing, we are massively motivated to perform an action. Check this out – if you are a drug addict imagine or think about taking your drug of choice – you most likely have the urge to participate. Maybe if you are a current smoker you can imagine having  a tab, if you are a gambler imagine placing a bet … you are not doing it but probably feel a sense, a rising compulsion to act.

STOP. The reward will never be as good as seasiationing or actually doing it. But this is conscious mind stuff. You probably will act on your motivation or you are no longer and addict and you have just discovered a new freedom.

In case you are still an addict and you want a way to free yourself and whatever you have tried and failed to stop you have another option. The option you have is hypnotherapy for addiction that is a honest and one to one way for you to go forward.

But … before you call you really need to be solid in the following concepts.

  • You will engage in ANY set tasks relative to your freedom.
  • You will provide feedback from sessions.
  • You accept a real and genuine responsibility for change. This means you do not expect your problems to go away with no effort from you.

Remember its only a problem when its a problem and I only work with you if you are absolutely committed to change otherwise we are both wasting out time. When you are committed to changing a serious problematic behaviour call now.

For help with addictions call Nigel Hetherington for Hypnotherapy in Newcastle to help you break free from the addictions that are destroying your life. 0770 481 8467. Complementary initial consultation that will take about 20 minutes.