Resonance and Healing: The Intersection of Spirituality and Music. A Conversation with Dr. Susan Sophia James (Epi.#213)

In this insightful conversation, Dr. Susan Sophia James discusses her journey into the niche field of sound and spirituality. She details how her background in music and training in harmonic overtone chanting and shamanic drumming led to her innovative approach in medical and clinical hypnotherapy. Dr. Hager shares the transformational impact of specific drum rhythms and music on patients with chronic pain, depression, and sleep disorders. The discussion emphasizes the connection between sound, spirituality, and scientific research, and explores how group resonance and ancient musical practices contribute to healing and higher consciousness. Practical advice on integrating music for better sleep and overall wellbeing is also provided, highlighting the importance of a holistic approach to mindfulness and health.

00:00 Introduction and Initial Greetings
00:26 Journey into Sound and Spirituality
04:09 Academic and Spiritual Integration
06:07 Practical Applications and Patient Experiences
07:13 Personal Impact and Spiritual Development
09:17 The Power of Drumming and Community
15:13 Exploring Other Instruments and Techniques
18:55 Music for Better Sleep
22:15 Healing Through Music and Sound
28:03 Chanting and Vibrational Healing
38:14 Final Thoughts and Conclusion

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The 3Melete Sound Healing Programs, Getting Good Sleep, Mastering Challenging Times for dentist appointments, flying, litigation, and difficulties, Managing Pain, Healing pro

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Transcript

Shilpa: [00:00:00] Well, Dr. Susan James Hager, it's taken us quite some time to connect. 

It's great to see you Shepa. 

Yeah, I, I'm honored and excited. Um, there's so many fascinating. Aspects of what we will be discussing today as it relates to spirituality and its connection to energy. So, um, you know, I always like to start with a little bit of the journey, the background on how you arrived in this niche focus that we were discussing about sound and spirituality.

Maybe you could, um, share that. 

Dr Susan Hager: Um, I would say that I've always had a kind of a, a natural inclination to music and I've always sung and, uh, studied, uh, reading music and, um, I. [00:01:00] As a child and then as an adult I've always sung. And then I ended up, um, training with a woman named Jill Per, who does a harmonic overtone chanting.

And I also study with a friend of mine who was traveling around the world. Learning shamanic drumming. And at the same time, I was becoming or had just become a medical and clinical hypnotherapist, and I realized that, um, the sound of certain drum rhythms was transformational and way more effective than traditional hypnosis.

And then when I leaning into the academic part, I'm just researched. For years. Um, and it has progressed in terms of when I started using it, there was no research on the effectiveness of sound. But now there's all kinds of research and how there's this [00:02:00] huge list of transformational components of particular kinds of sounds.

So that, um, and then I. Did research when I was working in primary care with patients that had pain and using particular sound, and they all. Um, benefited. So people who have chronic pain have depression about their pain and, um, the research showed that their depression about their pain went down, their ability to get to sleep was improved.

Their ability to feel agency over their pain. 'cause a lot of times when people have chronic pain, they. Feel like the pain controls their life and they felt instead that they had control and weren't giving away their pain, and then their levels of pain came down. So, and it was very simple. It was just listening to [00:03:00] specific kinds of music for a short period of time every day that helps to transform consciousness and accesses all these amazing benefits.

It's amazing to me that. This hasn't really mainstreamed into yet because there's so many other applications of how those rhythms can be used, um, for our transformation. So, um, I, I'd say that was kind of, that was my journey that I just kept using the drum rhythms and I developed these different programs with them and I worked in, um.

Residential treatment with people with trauma addiction and mental health diagnosis. And I had all these amazing results from people. And when I was doing that work, nobody, none of the people who ran the program or the other therapists, they had no idea what I was doing. They'd just say, we don't know what you're doing, but [00:04:00] it's wonderful and we love it.

Shilpa: I find it fascinating that you are, um. From the more academic side as well, and you are also utilizing the knowledge you gain on the science behind what is happening. Um, my personal interest in doing. The practice of mindfulness comes from the desire to understand the science behind it and the, and the connection between science and spirituality.

So that, I really appreciate that you're bringing that to this conversation. Um, would you be able to share, um, because again, I find this fascinating that what you do. On a more, um, professional, maybe, I wouldn't wanna say word professional, but your other side as a [00:05:00] doctor and that academic slash science part, and then now what you also do in tandem with the music.

Um, I'd like to understand the connection there mostly because I appreciate it. 

Um. I suppose I would just say that the credential maybe gives me more endorsement and acceptance by people. And so, um, it means I have that understanding And the spirituality piece is probably the bigger component. The, the whole of it and the, the, the academic part.

I think backs it up. So I started not in the academic part, I started in the spiritual part and the practices for many years, [00:06:00] um, before the science came in. So I don't know if that answers your question. 

Dr Susan Hager: Oh, no. And I would, I'm also curious, you mentioned talking with or working with patients, uh, what hat you wear when you're playing that role.

Shilpa: What, what do you mean? 

Dr Susan Hager: Oh, so, um, you've mentioned also working with different patients. Um, yeah. Into what capacity do you work with? Is it on the level of the music therapy or other, other skills as well? I. 

Shilpa: When I was working with, in residential treatment, it, I ran groups of people and so we used different systems in those groups in like a six or seven week rotation.

So they had exposure to, um, using the sound in different ways. And then, um, when I was working in primary care, um, it was also in groups and I have done [00:07:00] individual work. As well with people. 

Dr Susan Hager: Yeah. Um, that's, that's, um, good to know that d you've had that experience and connection with, um, different people.

Could you share also, now you, you mentioned that, um, the spirituality aspect of things and it's how much of value you bring to it. Um, share your journey on how perhaps the music. Has affected you personally and then, um, any anecdotes of how you feel it's helped people with their healing? 

Shilpa: The way that it affects me is that if I, if I do meditation without music, um, I find that the interfering thoughts or body movements are.

Bigger or more in my face, uh, or more [00:08:00] prevalent. And then when listening to the certain sounds, it's easier to just listen and get the transformation and that, um, also the shift in consciousness. Is subtle, but you, I feel like once you learn how that feels and the sound carries you there very quickly as opposed to doing silent.

And then also, um, there's a bunch of things that it, it creates more of a containment to me because, you know, when the sound changes, it's the end and it's more, um. It allows the person to kind of transition into that. In between state of just finishing meditation and not being completely integrated back.

So I like that part. And [00:09:00] also if you do find yourself, uh, with an interruption that alls you do is pick up the rhythm again and it's, then you're right there, you, you're carried right back. So the sounds, um, are supportive and. I also like that because it's ancient and that it speaks to, I would say, almost everyone's heritage in terms of our ancestors, no matter where you were on the globe, probably had some kind of drum that brought community together and used it for.

Healing and transforming consciousness and resolution of mental, emotional issues and connecting with higher consciousness and guidance. And, um, also specific people often were designated as. [00:10:00] Uh, like a leader or a guide, a a medicine person to be able to do that on behalf of other people sometimes and for the community.

And they also use those sounds for that. So there's so many, uh, benefits. And then also I like the idea that when you do in community, when you hear the same sounds, your resonance is occurring within the group. As individuals and with each other. So there's harmonization. So I love all those components of it.

And I think you had a second part to your question, right? 

Dr Susan Hager: Oh yeah. Basically that how you personally have, um, felt and transformed, yeah, the healing and then how you may have seen some anecdotes in those transformations with others. Um. 

Shilpa: Yes. So in the spiritual development programs that [00:11:00] I run, uh, independently of the other places that I've worked, we would use those sounds to kind of collaborate to access dream states that were not happening at that time.

And like at the time that we're listening to the drumming, we are setting up a protocol. To access a dream state later in the week and, um, to access different states of consciousness and also, um, what we would call it, I call it a term that most people aren't familiar with, like, um, kind of co existing in the same interdimensional space that, and people can come back and corroborate that in.

Um, in professional settings, I had people unexpectedly. This one woman [00:12:00] really stands out to me because where I worked, um, people came from across the country and sometimes Canada. Um, and then they would go back to their respective homes after their treatment. 40 days or however long they stayed, so I would never see 'em again.

And this, um, time, I was about four hours away from where I live at a, a graduation ceremony. And a woman came and sat down next to me and said, I was at that residential treatment place, so I hadn't seen her in, I don't even know how many years. And she said, you saved my life. So, um, that was, you know, an unex.

Completely unexpected. And I think because what I was doing was, so it wasn't talk therapy and it [00:13:00] went into a really deep place. It really spoke to people in a really different way. 'cause it's experiential, but it's also deeply spiritual on an inner level that I feel like the sound. Um, just holds that space for people to connect in that way.

Dr Susan Hager: It does certainly seem to me that music in particular, the way in which drums can be used feels like a universal language of resident or vibration that brings peace or a state of equanimity. Um, and you're right, you mentioned earlier that. Um, I would say nearly all cultures are rooted in some form of, um, drum sounds as part of the rituals.

And perhaps maybe, maybe you can speak to this, um, [00:14:00] maybe that's the drumming state maybe echoes the vibration of the earth. It feels more grounding. 

Shilpa: It can, I mean, you know, there are drumming circles. That are, um, just kind of wild and crazy drumming, right? Where people are all, they're not synchronizing, they're just, they're having a good time.

So those are really different and I often feel that it's important to differentiate that, that we know it's specific. We kind of beats that, um, help to carry people into other states of consciousness that are healing, 

Dr Susan Hager: right. Um. 

Shilpa: Yeah, it does. To your point, it, it does resonate with the earth. And also what happens when it's effective is that our heartbeat, our respiration, our breathing, and our brainwaves all kind of, they go, woo.

They all synchronize over [00:15:00] to the sound at the same time. And it's not planned. You can't make them do that, but the sound allows you to shift into that state. 

Dr Susan Hager: Yes. Yeah. Aside from the drums, are there other instruments that you utilize? 

Shilpa: I have used, uh, Tibetan bowls. Um, I have some antique Tibetan bowls that I prefer over crystal bowls.

I think the sand baths are really popular and that a lot of people are familiar with those. And, um, it's just my preference that I feel like the. Tibetan bulls have, I prefer the harmonic overtones of the Tibetan bulls, so I like to use those as well. And um, also the voice can be used 

Dr Susan Hager: like this bull. 

Shilpa: Yes, yes.

Dr Susan Hager: Yeah. For those that are listening, but [00:16:00] not watching on YouTube, I'm showing one of my Tibetan bulls. My son is better at playing it than I am. But I love the sound and I've been in a meditation class where we do sound bathing. 

Shilpa: Oh, uhhuh. Yeah. 

Dr Susan Hager: With the, with the bowls. Um, you were asking me something right after that.

Just sorry, I was showing you. Um, 

Shilpa: I don't remember. 

Dr Susan Hager: That's okay. Um, but that's fascinating about. Um, Tibetan bowls and drums. Uh, I find them to be, the best word to describe it is grounding, just very earthy and grounding. Um, so when you go into, say, working with a group of people or an individual, how do you assess which.

Approach to use with the music, [00:17:00] with them? Um, is it where you play the music or you work with others who play music? 

Shilpa: Usually I'm the facilitator. They, I do have sessions where I have a collection of drums and I have a huge collection of, uh, antique Tibetan bowls. So, um, I also sometimes bring those and we work as a group.

So it kind of, it depends individual, what they are wanting to do or accomplish, um, their intention. And then the same with the group. It depends on what we're doing as a group. So sometimes, um, in group it's important to initially create kind of, um, playfulness or so sometimes people are either anxious or.

Um, they're just serious or they're tense. And so having [00:18:00] a little bit of playfulness can help to relax people. So it de, it kind of depends on the group, their familiarity, and then the goals of the individual or the group. 

Dr Susan Hager: Often when someone either sings or plays some kind of instrument, I do, um, plan ahead, which I had not for this one, but.

I plan ahead so that we can play some kinda music, but uh, maybe in the show notes, I can share where people can go to sample some of, um, your work. Um, 

Shilpa: oh yeah, the, yeah, I do have some free, um, sound audio files that people can get on the three Melte website. Yeah. 

Dr Susan Hager: Yeah. I'll make sure that's in the show notes and I definitely look forward to listening to that.

I mentioned to you before we hit record that I [00:19:00] personally, and I think I've shared this with you quite some time, that often struggle with sleep and the sleep patterns can be somewhat, um, challenging. So what, um, approach would you give to someone like myself when it comes to maybe trying music for.

Better sleep patterns. 

Shilpa: I mean, there's a kind of a coexisting thing. So some of them are regular things that you'd wanna look at, like maybe not eating chocolate or caffeine after four o'clock or earlier or, um, and also getting exercise so that your body can relax and, um. There, there's a whole kind of group of things of having a sleep ritual and also, um, not eating too late and those kind of things.

So those are. Sort of [00:20:00] regular ones. And then for listening to the music would be al to also to be off your screen so many hours before sleep and not put your cell phone in your room that you're sleeping in and also not having light in your room. Uh, which sometimes is hard since we have our digital clocks and things.

Um. Then I would listen to the, one of the things that's important is about creating a relationship with particular kind of sound, so that you choose. In the programs that I have, I have selections. They're already curated so that you get to choose the one that you prefer, and then you make a commitment to keep listening to that one, so that what happens when you hear it in your.

Um, using it for getting to sleep or transforming consciousness is that you hear the first sounds of it and [00:21:00] you'll kind of automatically might not even notice, take a breath and relax because it's queuing you into that relaxed state. And, uh, some people might try to listen to it while they're already in bed.

And I, I would say that means that you have to have a device. So I would do it. Have everything ready and do that as the last thing before you go to bed. So you're not hooked up to a device while you're sleeping. 

Dr Susan Hager: I can see that. Yeah. And you've seen, um, people be able to tr um, transform their sleep patterns from that?

Shilpa: Yeah. It's another way. To bring, I think we have a mo, a lot of people have a lot of awareness about the things not to do, and sometimes those are harder not to do, but it does help people kind of connect into that because [00:22:00] it's basically, it's transforming you from normal brainwaves into relaxed state. So it's preparing you for sleep, it's preparing you to go into a deeper state.

Dr Susan Hager: And, um, these different states probably really ties well with, um, your overall body of works in terms of spirituality and music connection because, um, there's different like states of vibration, like the and Alpha, and I believe like just before we're, uh, leaving a good sleep state, it's, isn't it Alpha State?

Shilpa: Um, alpha is kind of meditative. 

Dr Susan Hager: Meditative. And 

Shilpa: then, and then you can go deeper. And I actually have been wondering now because I teach, um, kind of an introductory class about dreams, that there are many [00:23:00] cases of people sitting down for just a moment and falling into a dream, and that has to be. Probably theta State, but it in normal sleep cycles you go into, uh, for dreaming, you're going into rapid eye movement, REM.

But um. In that state, you are not cycling. You instantly go into it and I, I suspect probably people who are listening may know someone or themselves where they've sat down and they didn't, it wasn't like a night of sleep, but they had like a dream in a brief state. So. We access different states of consciousness.

It's really normal. And I always say human beings were never meant to thrive or stay in one level of consciousness. And that's where we've been trained, kind of in western culture. To not recognize those other states of [00:24:00] consciousness is valuable. 

Dr Susan Hager: And that's probably the impact and spiritual, um, impact.

While it's probably very esoteric and. Society, maybe we're getting caught up with the science to prove it, but that what we often think of as consciousness isn't like a binary state. And if we can understand the different states and allowing ourselves to transition into those, maybe through music, it can be more proactively healing.

Shilpa: Yeah, I think so. And now more recent research, they have a term, which I, I thought it was a fabulous term. It's called an uh, intense musical experience, an IME, where people are reporting experiences that are similar to a near-death experience. Where it's profoundly changes their [00:25:00] idea of who they are, the decisions they make, how they feel about the world.

So music is really, has a lot of potential for us to use. Um, I think equal to the use of psychedelics. But I think the application hasn't, um, been promoted or known. As much and that it's also a good support for people who want a transformational experience or they want, um, experiences that help them access deeper insight, intuition, um, innovation, problem solving.

Dr Susan Hager: Yeah. Um, and which. In, in, in the work that you've been doing, um, do you see it expanding now with some of these theories that you and [00:26:00] I have discussed, whether it's the states it takes you to or the healing, um, do you feel like in the next maybe five to 10 years, there'll be more you can do with that scientific data to help people with music?

Shilpa: There are a lot of people who I think are doing research in different ways and it's just, um, I think collaborating and connecting with them and also getting the information out there because, uh, we're kind of used to in Western culture getting a pill, right? And so if you're listening to music, it's different than if you're gonna go, okay, I just can take a sleeping pill.

So it, it becomes a process where you need to engage in getting familiar with it and having it, uh, go into your neurological system and create different neural [00:27:00] pathways. And so that takes some time because you're making changes in your neurological response system, um, as opposed to just taking a pill.

So it takes a little work. So I'm not sure if, you know, it could be resistance from people. Themselves 'cause it takes work. And also you might say that the pharmac, the pharmaceutical industry may not be as supportive as well. 

Dr Susan Hager: Yeah. '

Shilpa: cause it's self-empowering. 

Dr Susan Hager: Yes. Uh, and that's, it's, um, a shame that the pharmaceuticals sort of stymie those, um, I would say approaches healing modalities.

The good news is that I think there is a growing body of work and people's awareness around it, around these more mindfulness modalities, including [00:28:00] music and its role in healing. Um, being raised Indian, one of the things I am very in tunely familiar with is chanting, and chanting also invokes. Those vibra vibratory states, so to speak.

Um, have you found that as also healing along with maybe music? 

Shilpa: Yes. Um, it, I have used different, I call 'em sacred songs and I have two albums that I produced, um, that have songs on them, and I. They are really helpful. The songs like singing together and singing Ourselves and, um, yeah, I do chanting every day and it's during the pandemic.

Um, my daughter lives near Portland, Oregon and [00:29:00] we started doing a daily chant every day. So we've been doing it since, for now, five years every day. So it, it's, uh, a lovely way to stay connected. We do, um, the Sanskrit chants. So the songs that I use with people in groups are not Sanskrit, but the ones my daughter and I do are Sanskrit.

Dr Susan Hager: And the way the Sanskrit language works is that each sound phonetically is mapped to a vibration. And that vibration then can have a. I would say neurological and other way an impact on, on your physiology as well as mental state. So I'm, I'm fascinated by the fact that you are. Using those Sanskrit chants.

Um, do you mind sharing which, or is it something that it's very [00:30:00] specific? 

Shilpa: No, the, the one that we we're doing right now, we do, um, gosh, we're doing omni Shava and then, um, we, we also do manga. Let's see, those are the ones that are on the top of my head. And then I also, um, have. I don't know. Let's see how to explain it.

But I also have some sacred language. It's not sans grid that where I receive chance. So I have some of those as well. And they, they're, um. I consider like Sanskrit chants, that they are activations and they help, uh, different levels of our consciousness kind of awaken and align and activate, uh, parts of ourselves and that especially when we repeat them, they're stimulating those parts [00:31:00] of, um, healing and restoration.

And actually they release dopamine and serotonin so they feel good too. 

Dr Susan Hager: I'm, I'm glad you mentioned the release of these hormones in relationship to that because, um, when these states are induced on a more physiological level, it probably is, um, a catalyst for these hormones to. Be, um, triggered, so to speak, like the dopamine and other, um, feelings.

I know, um, my husband for instance, he genuinely loves music. Probably not the kind of music that you and I are talking about, but music puts him in a certain state and he really enjoys it. And I've been to different musical concerts with him. And again, it may not be this style of music that you and I are discussing, but it definitely leaves you in this [00:32:00] euphoric state.

Shilpa: Yeah, it's very powerful. Plus there's a resonance with everyone else because of the pitches and the, um, the, the way the music unfolds. And then the rhythm. So everyone is coming into harmony or, um, resonance with that sound, so you're sharing that vibration. So it is pretty euphoric. 

Dr Susan Hager: It is very euphoric.

Yeah. Um, for those that are listening that are, um, curious about, um, integration of the modalities of music for healing and maybe even its connection to something that's perhaps more spiritual, like I consider Sanskrit chance. Very deeply spiritual, especially because I know some of the more, the deeper meaning behind it.

Um, where would one start if this is something that's [00:33:00] maybe unfamiliar or right up till recently? Maybe they thought this was too woo, but they're beginning to think maybe it's worth looking into 

Shilpa: to listen to. Sanskrit chance is. 

Dr Susan Hager: Oh, um, any kind, anything that you think would be a nice stepping stone for, um, sound healing in the, what you perhaps even recommend to your patients.

Shilpa: Um, I recommend the stuff that I have on in the programs and, and then in some ways it seems very simple and at the same time it's deeply powerful and profound. So listening to particular drum rhythms, there use, there has been research, uh, on certain kinds of classical music too. So, um, they could listen to, I think to [00:34:00] Tchaikovsky, the Sleeping Beauty, um, the Harmonic Overtones, and.

People, sometimes there's couple kinds of overtones. There's the, with the guttural ones, the ones, the harmonic overtones are the ones where they're made with the voice, not the guttural sound. And then, uh, certain Tibetan bowls, I, I don't, I think it's just like. Drumming or that not all drum sounds work, just like not all, um, Tibetan bowls are created equal.

So listening and using their intuition to see how that feels to them. Yes. So, um, and, and to listen when they're. Not driving. Listen when you can just relax and [00:35:00] shut your eyes as opposed to, um, moving around a lot so that you can really take a moment to experience it. 

Dr Susan Hager: Yeah. Um, I've been following different, uh, I would say.

Spiritual coaches, so to speak, in the space of, um, healing. And there's so much that I'm constantly learning about how on even a cellular level there can be transformation for healing with vibration. And um, do you have thoughts on the music itself? Perhaps taking beyond just. Shifting your mindset, shifting your mental state.

But if someone is, um, struggling with a disease, how it could maybe on a cellular level help you? [00:36:00] 

Shilpa: Right. So there's so much research now that shows that there's a diminishing of inflammation and, um, when we have stress, we have. Cortisol production that creates inflammation. And then that's the kind of the, the foundation of disease.

And so when you listen to certain kinds of music, um, especially repeatedly, consistently. You build a relationship with that music, there's a diminishing of cortisol and inflammation. It helps shift out of trauma response. It also diminishes depression and anxiety. And, um, there's all this research that shows that the underlying cause of all the major diseases, heart disease, cancer, addiction, um, all the immunecompromised illnesses.

[00:37:00] Mental health, a lot of the mental health diagnosis, schizophrenia, bipolar depression, anxiety, um, underlying causes, inflammation, cortisol. So the sound really helps a person establish a relationship with diminishing all of those conditions. And I especially love the part about helping to release the trauma in the neurological system.

So it helps people to shift out of that response and release it. And I, I also think it's important, um, that people consider listening. As a life tool. It's not like an intervention that you're going to do for 30 days and then it's done. It really builds and it continues to build in life, and so it continues to give you resilience and it continues to give you.

Um, [00:38:00] support with dopamine and serotonin and diminishing anxiety and depression and it's like, um, a resource tool that you can keep using in your life for the rest of your life. That was really, 

Dr Susan Hager: yeah. I like, I know I was, I was, I love the fact that you wrapped it up in the way you just did. 'cause I often say that.

In my years of refining my spirituality toolkit and my mindfulness skills, it's not always just one modality that is going to constantly support you. And I call it an orchestra or symphony, so to speak, of a variety of modalities. And I mean, I do have my non-negotiables, like morning and evening meditation with specific techniques.

But then, you know, some days maybe you feel like going outside and grounding [00:39:00] your feet, but maybe. One day it's having a background music of Theves or something like that, that truly helps you. So I like the way you said that. It's, it's not just a one and done thing. 

Shilpa: Uh, and I love that you said a musical term orchestra or symphony.

I love it. It's so, it's so accurate because it is, um, it is one of the tools. And we need other things. We need regular exercise and we need a certain amount of sleep and we need social connection and we need to not eat food that has preservatives and dyes and we need to drink a certain amount of water those and have some touching.

So yeah, there it, it is a symphony of things that supports us. 

Dr Susan Hager: Absolutely. Well, this was super. Interesting. And I really got so much out of it. I look forward to staying connected with you, [00:40:00] integrating, um, what you described and including your music in the show notes so others can sample and learn from you.

Shilpa: Perfect. Thank you so much. Yeah, 

Dr Susan Hager: thank you. It's great 

Shilpa: to to, to have this conversation. I love that your perspective, bringing in the music and the, and the chanting. 

Dr Susan Hager: Yeah, absolutely. I love it. Um, I find it to be, um, very much in alignment with the way I practice my, my lifestyle, so I so much appreciate what you're bringing to it.

Thank 

Shilpa: you. Thank you. And I'm glad to hear of all your social media places where you're bringing this to other people. 

Dr Susan Hager: Oh yeah. I, I will, um, happily share and, um, keep in connection with you for all of this. 

Shilpa: Thank you. Yeah. Thank you. 

Dr Susan Hager: [00:41:00] Thank you. Thank you. Have a good day. 

Shilpa: Thank you. You too.