Episodios

  • Finding Peace in a World of Hustle with Barbara Burgess

    Finding Peace in a World of Hustle with Barbara Burgess
    Jun 27 2025
    In this soul-stirring episode of the Soul-aligned Self-Care Podcast, host Tina Stinson sits down with Barbara Burgess, author of Enough: Finding Peace in a World of Distractions, Hustle, and Expectations. Barbara shares her journey from corporate burnout to embracing self-worth, the power of setting boundaries, and the transformative moment she met "Enough" through a child’s sidewalk chalk art. Together, they explore how to silence comparison, reclaim your energy, and live unapologetically in your truth. Key Topics Discussed: From Burnout to Enoughness: Barbara’s pivot from corporate life to founding Corluma, her heart-centered consulting firm. The Birth of "Enough": The poignant sidewalk chalk moment that inspired her book. Comparison Trap: Little-c vs. Big-C comparison and how to break free. Boundaries as Foundation: Why saying "no" to small things protects your energy for what matters. Bulletproof Grace: Navigating toxic relationships without absorbing their energy. Playfulness & Rediscovery: How reconnecting with childhood joys unlocks creativity and self-trust. ✨ Stay Connected and Take Your Self-Care Journey to the Next Level ✨ Hey there! I'm so glad you’re here spending time with me on the Soul Aligned Self Care Podcast. If you're ready to bring more self-care, calm, and empowerment into your life, here are some ways we can stay connected: 🌟 Join the SASC Podcast Insider Ultimate Self-Care Community on Patreon Get exclusive podcast content and behind-the-scenes updates by joining the Soul Aligned Self Care Podcast Insider community on Patreon! 👉 https://www.patreon.com/Tinastinson 📬 Stay Updated with Weekly Tips & Workshops Get updates on self-care practices, workshops, and masterclasses delivered right to your inbox. 👉 https://www.tinastinson.com/hbl-blog-sign-up 🎁 Grab These Freebies to Kickstart Your Self-Care Journey Grab Your Ultimate Self-Healing Toolkit This is what you get: Stress-Less Meditation: Rooted in CalmBurnout Recovery ChecklistSoulful Reflections: A Year of Journaling WorkbookSomatic Healing Toolkit Workbook Grab it here: https://www.tinastinson.com/signup 📖 Feeling Stuck? Grab my free e-book and workbook, The Ultimate Guide to Get Unstuck in Life, to start moving forward with confidence and clarity. 👉 https://www.tinastinson.com/the-ultimate-guide-to-rocking-your-second-half 📱 Connect on Instagram: https://www.instagram.com/tinastinsoncoach You Can Find Us On: Patreon: https://www.patreon.com/c/Tinastinson YouTube: https://www.youtube.com/@SASCTinaStinson Pinterest: https://www.pinterest.com/Tinastinsoncoach/ Connect with Barbara: Website: www.corluma.com LinkedIn: linkedin.com/in/barbaraburgess1Book: www.beenough.com 💫 Thank You for Tuning In! If anything resonated with you today, be sure to: ✅ Subscribe to the podcast ✅ Share it with someone who needs more self-care and self-love ✅ Leave a 5-star review, it helps the show reach more amazing people like you! Remember, deep-level self-care isn’t just a luxury, it’s a necessity. Add a little love and care to your life every single day. Lots of love and care, Xo, T 🌟
    Más Menos
    39 m
  • How to Create a Life That Reflects Your Soul (Not Society’s Rules)

    How to Create a Life That Reflects Your Soul (Not Society’s Rules)
    Jun 25 2025
    What if happiness and purpose aren't things you have to chase… but simply remember? In this episode of the Soul Aligned Self Care Podcast, Tina peels back the layers of societal conditioning and shares a deeply personal story of quiet rebellion, radical self-trust, and coming home to her truth. From her earliest childhood instincts to break free from conformity, to now boldly designing a life that aligns with nature’s rhythms and her deepest inner knowing, this is the permission slip your soul’s been waiting for. 🔑 In this conversation, you'll hear: Why honoring your “hell yes” (and your “hell no”) can change everything How to reconnect with your natural cycles and live with nature, not against it Simple, grounded practices to calm your nervous system and create aligned change Whether you're burned out, craving more freedom, or just ready to stop living by someone else’s rules, this episode will guide you back to the truth you already know inside. ✨ Stay Connected and Take Your Self-Care Journey to the Next Level ✨ Hey there! I'm so glad you’re here spending time with me on the Soul Aligned Self Care Podcast. If you're ready to bring more self-care, calm, and empowerment into your life, here are some ways we can stay connected: 🌟 Join the Soul Aligned Life Self-Care Community on Patreon Get exclusive content and Weekly Self Care Practices, Meditations, Card Pulls, and Moon Journaling Join us here👉 https://www.patreon.com/Tinastinson 📬 Stay Updated with Weekly Tips & Workshops Get updates on self-care practices, workshops, and masterclasses delivered right to your inbox. 👉 https://www.tinastinson.com/hbl-blog-sign-up 🎁 Grab These Freebies to Kickstart Your Self-Care Journey Grab Your Ultimate Self-Healing Toolkit This is what you get: Stress-Less Meditation: Rooted in CalmBurnout Recovery ChecklistSoulful Reflections: A Year of Journaling WorkbookSomatic Healing Toolkit Workbook Grab it here: https://www.tinastinson.com/signup 📖 Feeling Stuck? Grab my free e-book and workbook, The Ultimate Guide to Get Unstuck in Life, to start moving forward with confidence and clarity. 👉 https://www.tinastinson.com/the-ultimate-guide-to-rocking-your-second-half 📱 Connect on Instagram: https://www.instagram.com/tinastinsoncoach You Can Find Us On: Patreon: https://www.patreon.com/c/Tinastinson YouTube: https://www.youtube.com/@SASCTinaStinson Pinterest: https://www.pinterest.com/Tinastinsoncoach/ 💫 Thank You for Tuning In! If anything resonated with you today, be sure to: ✅ Subscribe to the podcast ✅ Share it with someone who needs more self-care and self-love ✅ Leave a 5-star review—it helps the show reach more amazing people like you! Remember, deep-level self-care isn’t just a luxury—it’s a necessity. Add a little love and care to your life every single day. Lots of love and care, Xo, T 🌟
    Más Menos
    22 m
  • Escaping the Hustle Trap: How to Design a Slow, Purposeful Life You Love

    Escaping the Hustle Trap: How to Design a Slow, Purposeful Life You Love
    Jun 18 2025

    Are you craving more peace, presence, and purpose, but unsure how to actually slow down in your day-to-day life?

    In this episode, we explore:

    • Why slowing down is essential for your healing and clarity

    • What slow living really means for you (not just the aesthetic version online)

    • Simple shifts to create more space, joy, and alignment

    ✨ Dive deeper with the blog post:
    https://www.tinastinson.com/blog/living-a-slower-life-what-that-looks-like-for-you

    🎧 Missed last week’s episode? Listen here:
    https://www.tinastinson.com/podcasts/soul-aligned-self-care/episodes/2149042272

    💞 Stay Connected & Keep Growing:

    🌟 Patreon Community:
    https://www.patreon.com/Tinastinson

    📬 Weekly Self-Care Tips:
    https://www.tinastinson.com/hbl-blog-sign-up

    🎁 Free Self-Healing Toolkit:
    https://www.tinastinson.com/signup

    📖 Free Get Unstuck eBook + Workbook:
    https://www.tinastinson.com/the-ultimate-guide-to-rocking-your-second-half

    📱 Connect on Instagram:
    https://www.instagram.com/tinastinsoncoach

    📌 Pinterest:
    https://www.pinterest.com/Tinastinsoncoach/

    📺 YouTube Channel:
    https://www.youtube.com/@SASCTinaStinson

    🙏 Love this episode?
    Subscribe, leave a 5-star review, and share with someone who’s ready to slow down and live more soulfully.

    Xo, T
    Más Menos
    45 m
  • How to Embrace Change Without Feeling Overwhelmed (3 Steps to Feel Safe & Move Forward)

    How to Embrace Change Without Feeling Overwhelmed (3 Steps to Feel Safe & Move Forward)
    Jun 11 2025
    Change can feel terrifying, especially when you’ve spent years in survival mode or when your nervous system is used to chaos and control. In this episode of The Soul Aligned Self Care Podcast, I share a deeply personal, practical process to help you embrace change with compassion, stay grounded, and create momentum, even if you’re not sure where you’re going yet. You’ll learn: Why your brain resists change (and how to work with it, not against it) The power of rest before growth (and why feeling stuck isn’t always a bad thing) 3 simple practices to keep yourself grounded and safe as you stretch outside your comfort zone How small shifts can create big breakthroughs Powerful journal prompts to help you reconnect with your desires and move forward with confidence Whether you’re navigating an unexpected life shift or actively seeking a new path, this episode will help you feel seen, grounded, and supported every step of the way. 💖 Mentioned in This Episode: ✨ Read the full blog post with journal prompts and meditation links: 👉 3 Ways to Embrace Change & Thrive 🎧 Listen to the Take 5 Meditation on Insight Timer: https://insig.ht/GA1lqshD3Tb?utm_source=copy_link&utm_medium=live_stream_share 🌙 Listen to the Clear and Protect Your Energy Meditation on Aura: https://www.aurahealth.io/track/clear-protect-your-energy-tina-stinson?aftp=true 🌿 Join the Soul Aligned Life Community on Patreon – Get weekly meditations, journaling, moon rituals, behind-the-scenes support, and more. 👉 https://www.patreon.com/Tinastinson There’s a free trial right now, so you can explore with no pressure. 📝 Journal Prompts from the Episode: If life was perfect for me right now, what would a week in my life look like? If my older self could tell me the perfect path to take, what would it be? What would my 8-year-old self want me to do right now? Create your “100 List” – 100 things big and small you still want to do in life. 📬 Stay Updated with Weekly Tips & Workshops Get updates on self-care practices, workshops, and masterclasses delivered right to your inbox. 👉 https://www.tinastinson.com/hbl-blog-sign-up 🎁 Grab These Freebies to Kickstart Your Self-Care Journey Grab Your Ultimate Self-Healing Toolkit This is what you get: Stress-Less Meditation: Rooted in CalmBurnout Recovery ChecklistSoulful Reflections: A Year of Journaling WorkbookSomatic Healing Toolkit Workbook Grab it here: https://www.tinastinson.com/signup If you loved this episode: ✅ Subscribe ✅ Leave a 5-star review ✅ Share it with a friend who’s navigating change Because we’re not meant to do this alone. 💗 📱 Connect on Instagram: https://www.instagram.com/tinastinsoncoach You Can Find Us On: Patreon: https://www.patreon.com/c/Tinastinson YouTube: https://www.youtube.com/@SASCTinaStinson Pinterest: https://www.pinterest.com/Tinastinsoncoach/ 💫 Thank You for Tuning In! Xo, T
    Más Menos
    27 m
  • My Burnout-Busting Morning Routine (+ How to Create Your Own!)

    My Burnout-Busting Morning Routine (+ How to Create Your Own!)
    Jun 4 2025
    Ever wonder what a deeply restorative, stress-reducing self-care routine looks like, and how to create one that works for you? In this episode, I'll be sharing my personal two-hour burnout-busting morning routine that helped me rebuild my life after a stress-induced stroke at the age of 39. More than just a morning ritual, this episode is an invitation to rethink how you start your day, spend your day, and begin prioritizing your own well-being before burnout even knocks. But don't worry, you don't need two hours. This episode will help you get inspired to create your own custom self-care routine no matter your schedule, season of life, or stress level. ✨ In This Episode We Share: The life-changing moment that made me take self-care seriously Why self-care isn't a luxury, it’s a necessity How to create a burnout-busting routine with the time and energy you do have A full breakdown of my current self-care flow (yes, including cuddles and tarot cards!) Practices that support mental health, reduce anxiety, and regulate your nervous system 4 powerful questions to journal through as you design your dream routine Tips to create a business or lifestyle that supports your wellness How to find ease and joy in your mornings, even if you only have 10 minutes 💡 Journaling Questions to Reflect On: When do I have time to fit in self-care practices? What practices feel good to me? What does my dream day look like? How can I start to shift toward that version of life, one small step at a time? 🪄 Create Your Soul-Aligned Routine This episode is here to empower you to stop waiting for a health scare or total burnout to prioritize yourself. Whether you're a caregiver, a business owner, or someone in between, your self-care matters, and it deserves space in your life. 📣 Ready to Build Your Own Burnout-Busting Routine? You don’t need hours, you just need intention. Start small. Be consistent. And most of all, have fun creating a routine that fills your soul and supports your health. ✨ Stay Connected and Take Your Self-Care Journey to the Next Level ✨ 🌟 Join the SASC Podcast Insider Ultimate Self-Care Community on Patreon Get exclusive podcast content and behind-the-scenes updates by joining the Soul Aligned Self Care Podcast Insider community on Patreon! 👉 https://www.patreon.com/Tinastinson 📬 Stay Updated with Weekly Tips & Workshops Get updates on self-care practices, workshops, and masterclasses delivered right to your inbox. 👉 https://www.tinastinson.com/hbl-blog-sign-up 🎁 Grab These Freebies to Kickstart Your Self-Care Journey Your Ultimate Self-Healing Toolkit includes: Stress-Less Meditation: Rooted in Calm Burnout Recovery Checklist Soulful Reflections: A Year of Journaling Workbook Somatic Healing Toolkit Workbook 👉 Grab it here 📖 Feeling Stuck? Grab my free e-book and workbook, The Ultimate Guide to Get Unstuck in Life, to start moving forward with confidence and clarity. 👉 https://www.tinastinson.com/the-ultimate-guide-to-rocking-your-second-half 📱 Connect on Instagram: https://www.instagram.com/tinastinsoncoach You Can Also Find Us On: 🎧 Patreon: https://www.patreon.com/c/Tinastinson 📺 YouTube: https://www.youtube.com/@SASCTinaStinson 📌 Pinterest: https://www.pinterest.com/Tinastinsoncoach/ 💫 Thank You for Tuning In! If anything resonated with you today, be sure to: ✅ Subscribe to the podcast ✅ Share it with someone who needs more self-care and self-love ✅ Leave a 5-star review—it helps the show reach more amazing people like you! Remember, deep-level self-care isn’t just a luxury—it’s a necessity. Add a little love and care to your life every single day. With lots of love and care, Xo, T 🌟
    Más Menos
    31 m
  • Throwback Thursday: Ways to Move Forward During Uncertain Times

    Throwback Thursday: Ways to Move Forward During Uncertain Times
    May 28 2025
    This week's Throwback Thursday, Something I've only done once before, is the perfect thing to reflect on. Even though this came from a full Moon Practice I do believe this is the perfect time to do this reflection. I hope you enjoy this week's episode! Throwback Thursday: Recently, I created some journal prompt for the Soul Aligned Self Care Insiders group on Patreon for the full moon and how empowering it was for me. It was so empowering that I want to share with you. These prompts have been incredibly powerful for me, helping me to delve deep into my feelings and intentions during some disruptive and uncertain times. Journaling has become a vital part of my self-care routine, allowing me to explore and release outdated societal expectations that no longer serve me. It's been a journey of embracing joy and learning to navigate life's disruptive changes with calm and intention. The energy shifts I've experienced have been profound, and having a supportive community has made all the difference. I encourage you to try journaling as a way to connect with yourself on a deeper level. It's a beautiful practice that can lead to greater alignment and self-awareness. Let's continue to support each other on this path of self-discovery and growth. What I talked about today: - Significance of the recent full moon and its impact on personal reflection.- Empowering journal prompts for self-exploration and alignment.- Shifts in global energy and personal experiences during the pandemic.- The importance of self-care and community in navigating life changes.- Challenging outdated societal norms related to work and productivity.- The value of lifelong learning and personal education outside traditional paths.- Strategies for letting go of outdated beliefs and habits.- The necessity of being present and recognizing personal joy.- Trusting and honoring the body's natural rhythms for better health.- The role of community in fostering resilience and joy during isolating times. The Journal Prompts: How can I let go of the energy of always chasing and allow myself into receiving? How can I move forward in a practical calm way supporting living my life in joy while experiencing disruptive shifts and change around me? How can I let go of the old ways of doing things in this world that are outdated and don’t serve me and society on a whole that will allow me to shift into things that allow me to enjoy my life? How can I be more present with myself, so I know when I’m experiencing what brings me joy, peace, and comfort in my life? How can I trust the rhythms of my body and honor those instead of what is expected of me in society? 🌟 Join the SASC Podcast Insider Ultimate Self-Care Community on Patreon Get exclusive podcast content and behind-the-scenes updates by joining the Soul Aligned Self Care Podcast Insider community on Patreon! You can follow along for FREE or take advantage of the free trial! 👉 https://www.patreon.com/Tinastinson 📬 Stay Updated with Weekly Tips & Workshops Get updates on self-care practices, workshops, and masterclasses delivered right to your inbox. 👉 https://www.tinastinson.com/hbl-blog-sign-up 🎁 Grab These Freebies to Kickstart Your Self-Care Journey Grab Your Ultimate Self-Healing Toolkit This is what you get: Stress-Less Meditation: Rooted in CalmBurnout Recovery ChecklistSoulful Reflections: A Year of Journaling WorkbookSomatic Healing Toolkit Workbook Grab it here: https://www.tinastinson.com/signup 📖 Feeling Stuck? Grab my free e-book and workbook, The Ultimate Guide to Get Unstuck in Life, to start moving forward with confidence and clarity. 👉 https://www.tinastinson.com/the-ultimate-guide-to-rocking-your-second-half 📱 Connect on Instagram: https://www.instagram.com/tinastinsoncoach You Can Find Us On: Patreon: https://www.patreon.com/c/Tinastinson YouTube: https://www.youtube.com/@SASCTinaStinson Pinterest: https://www.pinterest.com/Tinastinsoncoach/ 💫 Thank You for Tuning In! If anything resonated with you today, be sure to: ✅ Subscribe to the podcast ✅ Share it with someone who needs more self-care and self-love ✅ Leave a 5-star review—it helps the show reach more amazing people like you! Remember, deep-level self-care isn’t just a luxury—it’s a necessity. Add a little love and care to your life every single day. Lots of love and care, Xo, T 🌟
    Más Menos
    48 m
  • Empowered Through Perimenopause & Menopause with Aimee Gallo

    Empowered Through Perimenopause & Menopause with Aimee Gallo
    May 21 2025
    This week on the Soul Aligned Self Care Podcast, I’m joined once again by the brilliant Aimee Gallo, double-degree nutritionist and seasoned wellness expert with 20 years of experience helping women reclaim their vitality and strength. Together, we dive deep into the empowering side of perimenopause and menopause. If you’ve been feeling unsupported, confused, or overwhelmed by this transition, this episode is your invitation to feel seen, validated, and uplifted. 💬 In This Episode, We Talk About: What’s really happening in your body during perimenopause and menopause The most commonly misunderstood symptoms (hello anxiety + sleep disruption!) How to lower stress to reduce symptoms and increase resilience Why conventional medicine often falls short in supporting women during this time What to eat and how to move to support hormone shifts, preserve muscle, and protect bones Why high-protein diets and heavy lifting can be your best friends Holistic ways to support your energy, joy, and mental health during this transition How community and conversation can be the most healing tools of all Whether you’re in the thick of perimenopause, newly menopausal, or simply curious about what’s to come, this is a must-listen episode filled with compassionate wisdom, practical tips, and empowering re-frames that will leave you feeling strong and supported. 🧠 Guest Spotlight: Aimee Gallo Aimee Gallo is a double-degree nutritionist and wellness coach who helps women understand their changing bodies and take control of their health with practical, empowering strategies. From hormone health to anti-inflammatory nutrition and strength-based fitness, Aimee meets women where they are and guides them toward sustainable well-being. 🌐 Learn more about Aimee and her work: 🔗 Website: https://www.vibrancenutrition.com 🎙️ Podcast: Blasphemous Nutrition, available wherever you listen to podcasts. ✨ Stay Connected and Take Your Self-Care Journey to the Next Level ✨ Hey there! I'm so glad you’re here spending time with me on the Soul Aligned Self Care Podcast. If you're ready to bring more self-care, calm, and empowerment into your life, here are some ways we can stay connected: 🌟 Join the SASC Podcast Insider Community on Patreon Get exclusive podcast content and behind-the-scenes updates by joining the Soul Aligned Self Care Podcast Insider community on Patreon! 👉 https://www.patreon.com/Tinastinson 📬 Stay Updated with Weekly Tips & Workshops Get updates on self-care practices, workshops, and masterclasses delivered right to your inbox. 👉 https://www.tinastinson.com/hbl-blog-sign-up 🎁 Grab These Freebies to Kickstart Your Self-Care Journey Your Ultimate Self-Healing Toolkit includes: Stress-Less Meditation: Rooted in Calm Burnout Recovery Checklist Soulful Reflections: A Year of Journaling Workbook Somatic Healing Toolkit Workbook Grab it here: 👉 https://www.tinastinson.com/signup 📱 Connect on Instagram: https://www.instagram.com/tinastinsoncoach You Can Also Find Us On: ✨ Patreon: https://www.patreon.com/c/Tinastinson 📺 YouTube: https://www.youtube.com/@SASCTinaStinson 📌 Pinterest: https://www.pinterest.com/Tinastinsoncoach/ 💫 Thank You for Tuning In! If anything resonated with you today, be sure to: ✅ Subscribe to the podcast ✅ Share it with someone who needs more self-care and self-love ✅ Leave a 5-star review—it helps the show reach more amazing people like you! Remember, deep-level self-care isn’t just a luxury—it’s a necessity. Add a little love and care to your life every single day. Lots of love and care, Xo, T 🌟
    Más Menos
    1 h y 4 m
  • Feeling Stuck? Here’s How to Start Moving Forward with Small, Aligned Shifts

    Feeling Stuck? Here’s How to Start Moving Forward with Small, Aligned Shifts
    May 14 2025

    In this powerful episode of the Soul Aligned Self Care Podcast, we talk about gentle, intentional ways to help you break free from that all-too-familiar feeling of being stuck. Whether it’s creative burnout, emotional stagnation, or life transitions that have you feeling like you're standing still while everyone else moves forward, I'll be sharing self-care strategies to help you create momentum again, without the pressure to hustle.

    💥 Top 3 Reasons to Listen:

    1. Discover the Hidden Gifts in Feeling Stuck
      Learn how your current stuck season may be a sacred pause meant for rest, recalibration, or a powerful transformation. Tina reframes stagnation as a tool for realignment and growth.

    2. Simple, Soulful Actions That Spark Momentum
      Get inspired by tangible, micro-actions you can take daily that create big shifts over time. These aren’t your typical "push through" tips, they're rooted in deep-level self-care and intuitive alignment.

    3. Learn the Art of the “Next Right Thing”
      Overwhelm can be paralyzing. Tina teaches you how to break free by identifying just one small step at a time, and how this builds joyful momentum without burnout.

    ✨ Stay Connected and Take Your Self-Care Journey to the Next Level ✨
    Hey there! I'm so glad you’re here spending time with me on the Soul Aligned Self Care Podcast. If you're ready to bring more self-care, calm, and empowerment into your life, here are some ways we can stay connected:

    🌟 NEW! Shift and Shine Bundle
    Move from stuck to shining with this brand-new resource bundle designed to help you build momentum with aligned, soulful steps. Only available through the end of the month!
    👉 https://www.tinastinson.com/shift-shine-bundle

    🌟 Join the SASC Podcast Insider Community on Patreon
    Get exclusive podcast content and behind-the-scenes updates by joining the Soul Aligned Self Care Podcast Insider community on Patreon!
    👉 https://www.patreon.com/Tinastinson

    📬 Stay Updated with Weekly Tips & Workshops
    Get updates on self-care practices, workshops, and masterclasses delivered right to your inbox.
    👉 https://www.tinastinson.com/hbl-blog-sign-up

    🎁 Grab These Freebies to Kickstart Your Self-Care Journey
    ✨ Stress-Less Meditation: Rooted in Calm
    ✨ Burnout Recovery Checklist
    ✨ Soulful Reflections: A Year of Journaling Workbook
    ✨ Somatic Healing Toolkit Workbook
    👉 Grab it here

    📱 Connect on Instagram: https://www.instagram.com/tinastinsoncoach

    📺 You Can Find Us On:
    Patreon: https://www.patreon.com/c/Tinastinson
    YouTube: https://www.youtube.com/@SASCTinaStinson
    Pinterest: https://www.pinterest.com/Tinastinsoncoach/

    💫 Thank You for Tuning In!
    If anything resonated with you today, be sure to:
    ✅ Subscribe to the podcast
    ✅ Share it with someone who needs more self-care and self-love
    ✅ Leave a 5-star review—it helps the show reach more amazing people like you!

    Remember, deep-level self-care isn’t just a luxury—it’s a necessity.
    Add a little love and care to your life every single day.

    Lots of love and care,
    Xo, T
    Más Menos
    21 m