Archive for the ‘Retreat’ Category
Have you noticed how things are getting pretty crazy on our spinning planet? Over the last 10 years, since we entered this new millennium, life has become more and more complex and more and more is asked of us. Have you noticed yourself on a Hamster Wheel? Are you feeling exhausted, burned out and wondering:
If My Life’s a Journey, where is the path? How can I make a difference? And how will I ever get out from under my To Do List???!!
Let’s look at your To Do List? How many fun or adventurous things are on your list? Do you think you’re giving yourself the care… the exquisite self-care that you truly deserve?
In my decade of coaching others I’ve learned that one can’t have a clear, grounded connection to who you are and be your best self, when you don’t take in the time to invest in the relationship with You. Of course you invest in your business, maybe you invest in your marriage and friendships with others but hardly in your own BEINGNESS. Not Doing – Just Being. Becoming deeply connected to your True Self.
You know there’s a price you’re paying, right? It’s the stress and anxiety that wake you up at 3am wondering, ‘ How will I ever get through it?’ The American Heart Association has reported that one in 3 women will develop heart disease in their life and DIE FROM IT! Why is that happening to women?! No HEART CARE! When we live entirely from our neck up, under the thumb of that To Do List, we lose all the fun and adventure from our lives.
Can you remember what it felt like to be a kid and just BE… just do nothing… have no responsibilities? Just gazing at a river or noticing new daffodils beginning to show their heads in springtime?
Only you can make the choice to slow down and give yourself a chance to unhook from our crazy world. I know you know the cost of choosing to stay on the Hamster Wheel – why not turn in a different direction, step away from the busy world and use Nature as your way to return home to yourself. After leading 100’s of people on fun adventures in nature, I can assure you, that with an experienced and compassionate guide, you’ll be more than glad you did! Nothing nourishes your Soul like a True Life Retreat!
Victoria FittsMilgrim, Certified Professional Coach and Retreat Leader
True Life Coaching & Retreats
What is it to crack open? In this season of the leaves dancing their brilliance and then letting go of the safety and security of the tree, I can see what it is – we fall. We sever our connection to all that has held us – whether for a few days, a moment or many, many years. Sometimes we float but more often it feels like a tearing separation. Isn’t that why we held on for so long? The fear of that tearing, that severing – oh what the mind can make up about the pain of that!
Watching the aspens give their best and brightest colors to the final weeks of autumn, I sense that this show of color is meant to remind me of the Wild Soul in each one. As the trees will be bare for many months to come, “See me”, they say, “see my true self in all its glory! I am about to die a small death. This is my cracking open – knowing that when I do, the visibility of my rainbow self will radically change how it appears.”
I was taught that you had to wear the rainbow for people to see it – bring your color to each day. But now I know that this teaching was faulty. I’m still learning to release it completely and fully embrace what I now know: Your most beautiful self isn’t about the outside image or presentation – it’s about your most vulnerable, human self. The intimacy I seek comes when the egg cracks and spills its guts everywhere. No more hiding (oh, the reclaimed energy from that!) and only letting the so-called ‘good’ stuff show. Letting go of our masks.
Fall – Tear – Sever – Let Go. And what you find is faith… and trust. You find what your deeper beliefs really are about. You said you believed there would be a net and now you find out. The risk to find something greater than safely and security actually leads right to the door of your faith. What do you find there?
While I know one can do this alone, I also know you don’t have to. I offer the support of a soul sister, the compassion and rigor of a wise teacher; a guide. So if you are clear enough to know, that 2 minds and 2 hearts paired can make any journey, and particularly the difficult one of learning to let go and trust, more possible, more meaningful and more rich, reach out to me. I’m here, waiting for your call.
And if a weekend devoted to connecting with your Wild Soul is calling you, visit www.truelifecoach.net/wildsoul10.htm. I’ve got 2 spots left – if you hear a call, now is the time to answer it!
Whoosh Whoosh – outta bed at the crack of dawn, serving the demands of others the whole day through? Have you even brushed your teeth? I am noticing, on a very intimate cellular level, that the speed of Everything is increasing hourly. Can this be possible? I think so!
The danger here is that before we have that millisecond to catch our collective breath (remind me to come back to the breath in a moment), things will have teetered off the edge and ‘up the creek without a paddle’ will sound like a walk in the park compared to the new reality we’ll be living in.
My mission is to get you to STOP AND RETREAT. Even just for a day. If I can get you for a weekend, then there’s an even better chance that you might be guided to the place of softening… even melting is possible. There in the fuzzy-focused place things will be seen differently. Visions you stopped dreaming long ago will reappear and begin to crystallize into a blossoming truth. Your Truth. Your Authentic Knowing. Your own sweet and inspired Clarity about what’s what.
Honestly I’m scared. Scared that I won’t get you in time. That the long ago dreams will have completely dematerialized and be forever gone. I hope not but if it’s a race with that Ugly Ole Time-Obsessed , Life-Managing, I’ve-Never-Done-Enough-So-Don’t-Stop Gremlin, I’m gonna need more support than ever to get your attention.
How can I steer you this way? What spark of aliveness can I wave in front of you? How can I find the words that will be enough? The truth is I don’t know. And what works for one, will not work for the next one. So all I can do is BE IT. Allow my own Wild Soul not to hide. Allow her to share with you the joy o f being in relationship with All That Is. See those aspens over there? Can you feel how those dazzling oranges are reflecting the light in my soul too? Feel the beat of that song? The music is magic and my heart is helpless before it. Looking into the vulnerable eyes of my friend and seeing her bravery in the face of more tragedy than I’ve ever known – I am humbled in our shared humanity and instant connectedness through love. All these are the language of my Wild Soul.
Making each moment mean something. Living deeper and deeper, even though it requires bringing down the walls of judgment and comparing and hiding what isn’t perfect.
Are you game? Are you seeking the place to pause and Breathe? Knowing that in the suspended place between inhale and exhale lies the treasure you are. Let’s go together. I don’t know exactly what we’ll find but I’ve been traveling here a long while and can help when fear seeps in. I’ve learned many tools to read the map of the heart. And I am a spiritual warrior for calling forth courage and badger-like devotion to your Wild Soul.
If you’re ready, Come. If you’re Willing, Join me. If you know that you’ve already waited too long, Answer the call of your own Wild Soul.
Certified Coach/Retreat Leader Victoria FittsMilgrim choreographs Retreats and a 1:1 Coaching Practice in Durango, CO. Her last retreat for 2010 is Journey with Your Wild Soul November 19-21 in the Canyon of the Ancients in southwestern Colorado. Space is limited and registration is open now. Contact Victoria at Victoria@truelifecoach.net .
I love this time of year – the dance that occurs between the cool rainy monsoons, the voice of the thunder and vibration of lightning and the endless green that covers the mountains just lights up my soul! Everything is ripening – coming into it’s fullness. Whether it’s tomatoes or peaches, we’re being gifted with the bounty all around us. Do you see it? Are you having an experience of it? What does this season bring to your life? What wants to happen for you?
I feel like I’ve been on the move this past month, creating things that nourish me at the deepest level…. flower therapy in the mountains… learning to salsa dance with my husband… and sharing a wood-fired hot tub with my beautiful women friends at an awesome cabin in the high country. At the same time, I’ve noticed that all these things have brought me a quality of awareness, of noticing that while some things are in full bloom, others are slowing and changing. With my only daughter leaving soon for college, I have moments of clarity where I can feel the excitement for her just starting in life, while I know for me a huge chapter of my life – the intimacy of raising a child – is ending. There’s all the poignancy and bittersweetness I can imagine holding. Some days the tears just come and I sit in awe of how much I can love one person.
The bigger picture here is all about the Paradox that calls me to stretch myself into a being that can hold opposites at the same time. This is a Quest, for sure, one I’ll be working with for years to come. The clincher is that the outer world is not on this Quest with me – daily I’m bombarded (as we all are) with black/white scenarios that are lose/lose in my opinion.
In the article below, the conversation is about being a Visionary. Well, I believe that the qualities of being one are also qualities that are just plain necessary to keep stretching myself and going forward on my Quest. Here are some of them – in my own language of living your True Life
Living in the Mystery – Oh, we humans think we have control over things and that’s such misinformation! Life is a Mystery and our job is to trust the unfolding. I know this continually calls me to BE PATIENT and HAVE TRUST. It’s one of the hardest lessons and yet, when I am there, peace is at hand.
Relax! In recent work I’ve done on some of my own ‘immunities to change’ I’ve gotten to see how ‘relaxing’ wasn’t something really modeled for me growing up. While I’ve always loved to play and am better balanced, I still see areas that I can drive myself (crazy), working and pushing to ‘make’ this or that happen. I know this tightens up my energy – contracts it actually. So stepping away and finding a soul-centered activity can settle me down and return me to the abundance and flow. When I take things on again, I am more grounded, calm and vibrating a whole different way!
Active Waiting – I included in this month’s newsletter the wisdom of Lao Tzu, writer of the I-Ching. He’s describing a way of being that is so valuable, and definitely not given much credence by our society. Instead of always feeling pressured to act – and often before one is clear – make time to get quiet and listen. What wants to happen? This stance of stillness allows things to unfold, but with mindfulness present. Then when you say “Yes”, it’s a complete investment of you.
Co-Create What Matters – The Superwoman (or Man) archetype has run out of steam. Doing everything perfect and by yourself won’t work – it really never was sustainable. We are one community, one planet. How can I engage more synergistically with other like-minded people (my tribe!)? Where do I need to ask for help? Bringing the diversity and creativity of many together helps create the contribution that has the most impact. We are the ones we’ve been waiting for – let’s inspire one another!
Know Yourself – When you take the time to get to know yourself – the whole enchilada that’s you – you can keep a stronger focus on what your livelihood is; what you’re meant to bring to the world. We each have a unique gift and finding its expression brings a lot of fulfillment and joy. Healing and wholeness within myself ripples out and helps create the change in others too. Give yourself full permission to develop a relationship with your inner Beloved. Then you’ll be your own best friend and treat yourself with the love and respect you deserve.
Faith in Source - When you know yourself, you come to know Source, as we are microcosms of that great macrocosm. Not something reached through the usually dependable 5 senses, this place of Source is reached through direct knowing. It’s very rarely explainable in any rational way. Faith implies putting our trust in something we can’t see or touch, but have experienced. It’s remembering the connection that links us all. It’s remembering we’re not alone. It’s coming home again.
While I’ve discovered these gifts for living, I always need reminders to use them. It’s easy to fall into a sleeping state as I move through life. So many conflicting messages coming at me, it would be easy to just get lazy and be swayed by cultural/familial/relationship winds. But, I am committed to growing and stretching into becoming a fully realized human being. Will you join me? Let’s share the richness of ripened fruit together!
Funny how life brings us lessons, isn’t it? Ah, but can we really laugh and embrace them?
Since I named this summer’s Quest retreat: Embracing Change with an Open Heart, I should’ve realized that I would be called to do just that!
So Change happens. In listening to ‘what wants to happen’ (something I’m working on in life), I realized I had to make some decisions about where and when for the retreat – it either had to shift if it was going to happen or it would be cancelled altogether. Perhaps the economy is making it harder to take the leap to commit a week to your own growth; I can’t say that I really know. But, yeah, I definately had that moment of ‘oh damn, now what?’ to be honest about it. ‘Can I get a new location, and re-work it into a bit shorter program while holding the essentials?’
One of the things that helped me shift everything was shifting my perspective. Yes, I am very dedicated to everyone taking time to unhook – and the longer, in my view, the better. I’ve had many of these experiences myself to learn from and that learning tells me that the longer I give myself, the deeper I can really go in building my relationship to my inner self. But dancing with what is actually in front of me, I could see that right now, longer was not filling up – longer was not calling in the people I want to benefit from the powerful change tool I have to offer.
I realized that we’re all being called to adapt and shift on this planet each and every day. Every day brings us new technology, new financial circumstances, new challenges that call for flexibility and willingness to learn. So, it’s really no suprise – Change is comin’ and this is just the latest one to arrive at my door! How will I respond?
As the Sufi poet Rumi says,
‘Being human is a guest house.
Every day a new arrival.
A joy, a depression, a meanness, some momentary awareness comes as an unexpected visitor.
Welcome and entertain them all!”
OK!! With that in mind, and supported by my team of coaches and colleagues, I stepped in and shifted the Quest Retreat to be 2 days shorter and at a smaller, more intimate location, right outside Durango, Colorado. And if someone wants to use any extra time, Durango is a mecca for those who love the outdoors with endless opportunities for hiking, biking, rafting and exploring the Native American ruins of the southwest (Mesa Verde is less than an hour away).
The new location for the Quest Retreat – Willowtail Springs B&B – with delightfully furnished cottages right on a private lake, with the La Plata Mountains in the background, is a sanctuary of peacefulness and beauty. I was there leading a retreat in February, snowsnowing in the moonlight. And I dreamt of coming back in the summer to feel the wind of the pines on my skin. And now I am!
So upward on this journey I go. Learning to adapt to Change, with my heart open and my creativity fully alive. I’m still just as committed to offering tools for you to live your True Life and I, too, am learning that I can let go and flow – when I take time to listen to what wants to happen and use my imagination to find perspectives that empower and awaken myself.
What about you? Does your Soul need time to listen and bring forth new creativity in support of growing your capacity to manifest the things you dream of? If so, maybe you’ll join me at the Quest Retreat! I hope so. It’s only 16 days away and it’s time to say YES to your True Life!
I’m sitting on my bed in a room of sunflowers! The walls are cornflower blue and there’s even a tiffany’s stain glass lamp of sunflowers mounted on the wall. I’m enveloped in a comforting softness, surrounded by beauty. And the really cool part is this just the inside space at Horseshoe Lodge – outside are 100’s of acres of Mother Earth’s beauty to explore and be nourished by as well.
This is the Mountain Park Environmental Center in Beulah, Colorado, the site for this summer’s Quest for Your True Life: Embracing Change with an Open Heart retreat. This place truly has been a labor of love by my friends Helene and Dave Van Manen. Their belief in the possibilities of using outdoor education and the healing and restorative power of nature, have given us this unique site, a place to explore the land and ourselves in communion.
Tonight, walking with Helene and Dave to Lookout Point, I could feel their love of each of us for all the blooming plants we met along the well-kept trail – blue harebells, white yucca, brilliant orange butterflyweed and purple one-sided penstemon, to name just a few. Actually I’ve never seen so many blooming yuccas at once, even in the desert – and here we’re at 7000’ above sea level. My eyes drank in the flowers beauty, surrounded by the larger landscape of ponderosa pines, Douglas firs and Rocky Mountain juniper.
What really got me jazzed was noticing all the special spots that could be calling your name for a mini-Vision Quest this August. At least a dozen called to me – come, sit here with me, notice the details here, for they carry messages to you about your own journey. I’ve spent my life in conversation with the natural world – my friend, my Beloved, always receiving so much love, acceptance and inspiration. I am committed to guiding others not to miss the sacred conversations that happen in these woods.
It’s a privilege to get to bring a special group of women, interested in knowing themselves deeply and bringing that knowledge to the world in the form of wonderful gifts, to this special place. While Mystery holds what will unfold for each woman, I know that the impact of each one’s journey will be rippling from them into the world for years to come. What a delicious adventure!
Tell me, what would inspire you to take the time to listen to your heart and the heart of the Earth, this August?
Last night I felt the moon in my body. I stood in a meadow way up in the Rockies, with about 500 other spiritually-minded friends, listening to the teacher Michael Beckwith. My hands were on my heart, my face was pointed to the crystal blue sky as it was deepening into cobalt. And there was the crescent moon. As I raised my eyes upward, I felt that moon, that ever-present ‘She’ energy fall effortlessly into my body.
For days now since I saw some musician friends perform a week ago, I’ve been singing the song ‘There’s a Moon in my Body”. The song by Cyprian Consiglio, a Benedictine monk, was inspired by the Sufi poet Kabir’s poem. It speaks to what is already here, yet that which I am not aware of. It speaks to the oneness that is beyond our sight – but not beyond knowing.
How do we know these things that we can’t see? What senses must we find in ourselves to feel the love and mystery of the moon in our bodies?
For me, taking extended time in nature – falling in love with trees… admiring the shape of a rock and it’s steadiness as I sit on it… listening to the flowing poetry of the stream – Nature is always my best teacher!
So that’s why I have a big summer retreat for women! Inviting you to come sit with me and listen to the Beloved’s conversation, so we might both, once again, be open and innocent, together. This is my invitation to you now.
When I was 35 I did my first Vision Quest near Great Falls, Montana at 4000 acre Blacktail Ranch. It was part of a 2 week Deepening Spirit Camp with my teacher Brooke Medicine Eagle, with about 20 women from all over the U.S. Towards the end of our time together, we each scouted a spot on the land that called to us, Brooke led a sweat lodge to purify ourselves and then we each headed out for an overnight alone on that beautiful land. Over the next 24 hours I conversed with seen and unseen Wild Spirits. By the time I returned I had a clear vision of what my next steps were. There would be challenges to my success but after this experience I had the confidence to know I could handle whatever came up. That was 20 years ago! I’m still reaping wisdom from that first quest and the ones that followed it.
On one of my Quests, as I tried to fall asleep in my sleeping bag on a bed of summer grasses, I felt something around my feet – OMG, I thought, I’m about to be eaten! The fear that gripped my chest was like a vise; the deep pounding of my heart was all I could hear. For at least an hour I lay there, afraid to open my eyes, scared to find out just what was nibbling at my bag. Something… it had to be big, scary and ready to devour me. I was soooo sure of it. Shine a flashlight on it? No Way! Too Scared!! Finally it must’ve stopped and I fell asleep.
Upon awakening I could see little tiny teeth marks and chewed goose down feathers at the end of my sleeping bag. Whatever it was, it sure had some small teeth – probably a chipmunk or mouse. All my fear had kept me stuck – unable to even see what it was. I had to laugh out loud. My supposedly indomitable spirit put to shame by a creature no bigger than my hand. I blushed at the ridiculousness of it all. Stuck in the dark, unable to move, I had no way to know what it was or how to make it stop.
What fears keep you stuck? What are you afraid to explore? How does closing your eyes or staying a course even when it doesn’t work, hold you back from your dreams? What hidden commitments have you got going on that keep you from realizing what you truly and deeply want today? Keep you from expressing your unique life purpose? Oh, and what is that purpose anyway??
If you’re ready for the tools to uncover the hidden commitments that your fear of change have generated, and define and celebrate the wonder of you and the special gifts you have, check out my premier summer retreat Quest for your True Life: Embracing Change with an Open Heart. (www.truelifecoach.net/summerretreats2010.htm) It’s in the middle of August, the perfect time for ripening your beauty and spirit. We’ll meet at Horseshoe Lodge, an environmental center in the mountains of southeast Colorado. Just thinking about the smell of the warm summer wind through the pines makes my heart expand.
I still love Quests – and so each summer I lead a group of amazing women (YOU!) to explore, have fun and grow together on retreat. This one has a one day vision quest for you (not an overnight ) to discover your deepest longings and purpose, and the changes you can make that will bring them alive – manifesting your full expression. The Quest is wrapped in 5 more days of meditation, hiking, soulful art, dancing, journal writing, solitude and group coaching circles - come be celebrated, seen and loved. Join me for this one-of-a-kind women’s retreat – I can’t wait to share it with you!
Well, here I am in Siolim, India, a small town on the southwest coast of the state of Goa. There are palm trees and lovely breezes and I am definitely not in Kansas, oops I mean Colorado, anymore!
I was called here by my friend Patti, already in India, accepting a request to accompany her 3 daughters from Durango to Goa. It was a way that I could support her healing journey, and it spoke directly to my heart. It also spoke to my love of adventure and exploration. 20 years ago I traveled quite a bit, as the owner of Breakaway Adventure Travel but my wanderlust hasn’t been given much free rein while I’ve been in parenting mode for the last 19 years. A little here and there but this big journey seemed to come at just the right time. After a killer cold and snowy winter in Colorado, I was more than ready to say YES!
I love that we are in a beach area where things are relaxed and people live close to the land. It’s a simpler and colorful life. Certainly it’s not without it’s difficulties but I’ve noticed in my travels that often the less people have, the more friendly and grateful they are.
We’ve visited 2 beaches so far – one, Vagator was a beautiful setting in a cove with rock formations. We climbed down about 50 steps to get there and settled into some beach chairs with palm-frond coverings. While I liked the setting, we were visited non-stop by women selling sarongs, jewelry and henna applications. We did make some purchases but it was interesting to notice how some, once we said, ‘ok, no more, thanks’, got a bit huffy and annoyed. Since I hadn’t slept for 24 hours I noticed I was getting frustrated and losing patience
After a fantastic 12 hour sleep (a new record I think!) we headed to today’s beach, Morjim, which was quieter and had a beautiful, long stretch to walk with endless waves breaking. It was absolutely more relaxing with only a few people coming by to ask if we wanted a cold drink from one of the restaurant shacks that lined the beach behind us. We boogey boarded and read and had a delicious lunch of tandori chicken and fresh fish. Simple fare, just what you need on a hot day in paradise.
I can feel myself slowing down. I will send some blogs but also take time away from ‘reporting’ to just Be. Traveling somewhere where no one knows you is a great way to explore the question “Who am I now?” You get to notice how you’re responding to new surroundings and what kind of thoughts are occupying your mind. Checking in with your Inner State helps to create full choice on who you get to Be in each moment.
Try it in your life, whether home or exploring parts unknown. Where are you reacting to life, not responding? What beliefs might be limiting the full expression of who you are? Send me a response and let me know what you discover.
Stayed tuned to for more ramblings from the road!
The Journey With Your Wild Soul Retreat was originally designed as an exploration of ways to engage with your Soul’s voice – using non-linear practices that steer you away from your usual mind chatter and support you connecting with a deeper place inside yourself. We live in a culture that is on hyper speed and I believe that if we don’t slow down and take the time to connect with the depths inside us, we will lose what makes us unique, sacred beings. We’ll also miss out on our True Life. Listening to my own inner voice, I knew that I was seeking a place to hold this retreat that would offer a special environment for making this connection. Enter Kelly Place. This special inn, located in McElmo Canyon holds many special treats…. Bordering the Canyon of the Ancients and gazing towards Sleeping Ute Mountain, in this temperate valley there are over 100 acres of hiking trails to explore the 25 on-site Anasazi ruins. While this 1000-year-old Native American culture has disappeared, their architecture remains and we can engage our imaginations in discovering the past. We can also engage in bringing to light our own hidden depths in the present.
I gather one weekend each year with a group of women in these special surroundings. We laugh, cry and share the meaningful stories of our lives. We dance from our hearts to inspirational music and created Soul Collage cards, letting our Soul’s speak to us through visual imagery. But for me, the most powerful experience is always our Journey into the traditional Kiva (underground ceremonial chamber in the earth) to hear the Voice of our own Beloved. Climbing down the wooden ladder, into the dark center of the earth can be a daunting experience. We are usually taught to deny or ignore the hidden corners of our life, yet we actually grow smaller living from this fear-driven place. It is this descent, this Journey into the Underworld, that offers us a chance to meet the dark mystery of our life and use it to find the wholeness we seek. As written in this poem of the goddess Inanna’s journey to the underworld by Starhawk, there are sacrifices to be made… vulnerability to expose:
The Descent of Inanna,
The Second Gate
The Second Gate is Fear
When you go down far enough
Wearing a helmet, armor
Wearing an enemy face
It blocks the gate
And you hear what it threatens you with
If you go on
And you hear what it offers you
If you obey
Something you alone can hear
And you know what it is.
To go on
You must take off your clothes
Lay down the cloak that keeps out the
And the shield that turns the spear
And the armor that turns the arrow’s
Take of your breastplate and helmet
Fear doesn’t go away
But you walk toward fear
And the gate opens
Past the Second Gate you dance
Fearless in the open
Your skin one living organ
That embraces air
Our bodies sit in the dark kiva, while to the sound of the shamanic drums, our Soul’s take individual journeys accompanied by animal allies visualized earlier that day. My role is a sacred charge, to be still and hold the intention of each woman – to find more self-trust, to be healed, to learn their legacy – as you each experience what is getting in the way. You open yourself up risking all the things your ego threatens you with losing. And in that magical cave of Mother Earth, you find your resilience and expanded power. We gather that evening and ritually share each of our Journeys, deepening the meaning… singing over our bones. The stories and poems that I hear bring me an overflowing sense of joy. I am surrounded by living Goddesses, as they make themselves the heroines of their Lives. Each one committed to an act that will bring alive her Soul’s longings in her life. She committs to stay in the conversation with her Beloved. And I know that the Journey isn’t over – there will be more insights as you continue to reflect on our weekend and all the Soulful practices we take part in together.
Are you living your life as the Goddess/God that you are? Are you in conversation with your Beloved? The next Journey With Your Wild Soul Retreat is scheduled for Nov. 13-15, 2009. If it sounds like something you’re interested in, please call me at (970) 259-9040 or email email@example.com