Coming 1 July: 30 Days Sexual Discovery

30 days of sex positive activities, self discovery
and hot, playful learning!

The free, 30 day of workshop will start 1 July, exclusively for urbangay members. Broaden your sexual horizon: experiment with new ways to play, discover ancient sex secrets and write your very own sexual manifesto!

From multiorgasmic play to kink –
it’s a journey like no other.

Topics covered in the workshop:

  • Develop a sex positive attitude
  • Dealing with fear, shame and guilt
  • How to “own” your sex
  • Making consent sexy
  • Taoist multiorgasm techniques
  • Tantra intimacy rituals
  • Toys, BDSM and public play
  • Jealousy and relationships.

I never really thought about what I wanted
so I never imagined the possibilities.

The workshop totally changed me.

The workshop will be available completely free , exclusive to members of online during July. If you are not a member yet, you can join here. It is free. And I promise you, I won’t ever sell your details.

See you 1 July!


Coming soon on urbangay

Ready for more? Great! Because there is some great new and free stuff coming up on urbangay! All you need to do… is be there! If you haven’t looked at the upcoming “30 day” series coming up, have a look here. And the first one will start next Monday – so here is a sneak preview of what you can expect from Self love: body, mind, soul !

Time to love yourself: Check out this 30 day program for more love, confidence and happiness! Click To Tweet

The gay scene and modern gay life can be a hard place to love yourself. Much is about competition, being better and sadly, little is about recognising just how amazing you as an individual are. But there are a few simple tricks to remind you to love yourself more, get more confidence and develop as a happier you. And the 30 day program starting on Monday, 1 May is all about that.

The program is a 30 day, daily activity program to dramatically boost your confidence, self-love and self-image. No matter how you feel about yourself at this moment, it will help to boost how you really and authentically feel about yourself.

The program has three parts, particularly useful for gay men.

1) First, the program introduces basic principles of feeling happy with yourself. With daily reflections and activities, when you follow the 30 day program, you will learn a set of tools that can dramatically help to boost your confidence and happiness.

2) Secondly, the program applies the basic principles to yourself. You’ll learn how to appreciate yourself more, display your new confidence and become someone that can inspire others from a foundation of solid self-love.

3) In the third part we look specifically at body image, because relating positively to you and your body is an important basis for a happy life and sexual expression. In this part we will develop more confidence in showing your body and the ability to give and receive intimacy and reduce shame and doubt.

To join the program? It’s super easy! Simply come back to daily for the daily activity. During May, it will be completely free and available for you to take part, share and save as you wish. If you are already subscribing to the newsletter, you will get the weekly digest. After the program is complete, it will be available to download.

Please remember to tell your friends, you can do so easily by clicking the twitter banner below or above – I really appreciate it!

Hey! Check out this program for more self-confidence for gay men! Click To Tweet

And please share your progress and connect to other urgangays: use #urbangay hashtag on Twitter or tweet to @urbangay – I’m always excited to hear from you!


Making changes? Top 5 tips to keep on track!

If you read self-help advice or websites on how to make changes in your life, it often seems that change is fast and easy. But once anyone embarks on making changes, they quickly realise that things don’t go quite as quickly as planned. So it is really important to remember, when you make changes to your life, give yourself time for change to happen. You will have setbacks, you may even loose all motivation for a while. But that is just a sign that you are on the right track: it may feel like not making much progress, but you are. Don’t give up now.

Setbacks and loosing motivation show you that you're on the right track! Click To Tweet

There is nothing quite as powerful as remembering a U-curve when making changes, embarking on a big project or even trying to completely set your life on a different course: Why? It shows you how you will feel, and be prepared for it.

Most changes follow a U-turn: exciting at first, low in the middle, exciting when you see the results Click To Tweet

For people moving to a different culture (a pretty major change!), this is referred to as the culture-shock phase. It is well researched and so we know what often happens: People move to a new country, they discover many new things and are excited. People are often very positive at this stage.
After a while, they realise things are different and they become frustrated. Maybe start missing their old life (no matter how much better life is in the new place). Everything becomes annoying or irritating, no matter how irrational. The mood swings into very negative, often people suffer seriously at this point.
Importantly though, eventually most people will adjust to the new environment, and their mood returns to positive.

The same holds true for many other things in life, including making much smaller changes than moving countries: Take the example of going to the gym, giving up smoking, changing a habit or introducing a new one.
For example, it’s exciting to start training for a run. The first runs are exciting. After two or three weeks, it seems boring,… the weather isn’t quite right, you’ve done the route five times, it seems you’re not really able to progress…. You can imagine. Of course, trouble is, it is easy to stop it at this point. But then all your progress will be lost. But, if you stick with it, eventually running becomes natural, maybe you look forward to your runs and do your first competitive run.
It may not be quite as dramatic as the culture shock, but you can see the same “U-curve” in action.

Maybe you’ve done a few of the things from the bootcamp. Maybe started meditation. Maybe started to have more tantric connections, make changes to your life. Or maybe all of it. And maybe just about now you are starting to feel a little bored with it.

Knowing change needs time is the key to keeping on track and making changes successfully Click To Tweet

Does that mean the effort was in vain? There is a simple answer: only if you allow it to be in vain. Why? Because the most important step of any journey is always the very first one. You’ve probably stated a few steps in a direction that is right for you right now already.

The only way to make those great first steps not count is to give up now. Yes, it may feel like you have run the same track a few times. It may feel as if you have hit a bit of a plateau. You may lack motivation to change a bit more. So how do you best pull through and get to the good outcome? Here are a five tips:

1) Remember the golden rule of mindfulness: “All will pass”, including the lack of motivation or even temporary setbacks.

2) Identify and label the emotion: you are making changes. It is normal to feel disillusioned when you are making changes, or even questioning if it was a good idea. You are in the U-curve. On the way to get to the next high.

3) Remind yourself of why you made the changes in the first place. Yes, the past often looks rose-tinted, but there was a reason you made the changes.

4) Be gentle with yourself: If you make a step back, identify this. Importantly: Don’t blame yourself, just vow to do it better next time. You will get there when you are ready.

5) Gently guide your mind forward. Don’t dwell to much on the past, rather gently guide your mind to the present and remind yourself of the objective. Keep it in focus.

Hopefully with these five steps in mind, you’ll be able to progress your goals. Even if it doesn’t feel quite like you are making progress, remember, the only way to loose is to give up – always.
With that in mind, I guarantee you: one day you’ll wake up and look back and suddenly realise how far you have come.

Touch, Hug, Cuddle for instant magic

We have become a pretty touch-phobic society: touching someone has become almost exclusively reserved to sexual touch. Ironically, touch can communicate many more emotions: anger, fear, disgust, love, gratitude, sympathy, happiness, and sadness. And a lack of touch (let alone hugging and cuddling) can make us really seriously ill. But we don’t have to look just at the negative effects of not-touching. There are great reasons for including touch in your relationship – and many don’t have to be sexual at all, of course. In fact, non-sexual touching, hugging and even cuddling in particular can have a massively positive effect on relationships (both romantic or other!).
So what are the positive effects of touching? Here are 5 big reasons to touch, hug and cuddle more:

Non-sexual touching is pretty rewarding
From increased tips, to selling more cars: Something as simple as a brief touch can have a great effect on the receiver, making them more generous. If a 1 second touch can do this to a stranger, imagine what a ten minute cuddle can do to your relationship!

Instant feel-good
Want to feel sexier? Happier? More connected? Simple solution is to touch others – and allow them to touch you back. It doesn’t have to be sexual at all to achieve this. And yes, you could go to a cuddle class… but maybe introducing more consensual touching and gentle, non-sexual hugs into your life will achieve pretty much the same thing for free.

Immune system, pain-relief and heart health
Want your partner to be healthy? Or reap the benefits for yourself: Do a bit more than brief touching and cuddle. Effect? Increased immune function to fight off disease, relief of many types of pain and a reduced risk of heart disease.

Less stress. Less anxiety. More sex.
Cuddles reduce stress and social anxiety, both major lust killers. Simultaneously, it releases dopamine, which in turn makes you think more positive … and be more open to sex. This doesn’t mean you necessarily have sex with the person cuddling you, of course! As the effect lasts several hours, there is no excuse not to bring more non-sexual touching and cuddling into your life with others.

Strength for your relationship
How to build a strong relationship? One item stands out: cuddle. In romantic relationships, post-sex cuddles increase both satisfaction with the sex as well as satisfaction with the relationship. Sadly, men in particular are often quicker under the shower than in each others arms. Something to think about if you want to keep him!

Btw… if you want to try out more touch-based connections in your relationship a try, give the touching in the form of basic tantra from the bootcamp a try. And remember to join in November for more Tantric Vibes.

Interview with urbangay founder Stephan

Tell us a bit more about the idea behind urbangay?
Urbangay is really an invitation to pause and build an individual philosophy about your life and your sexuality. As such it is collection of different tools and ideas to help live happier and more purposeful lives for gay men. In some ways, I guess, it is about finding a positive response to the often toxic environment in which gay men live. It combines both life-coaching and sexuality skills and tools to help guys create the life and sexuality they really want: a place where they can fully live and be comfortable and happy with whom they are.

Why do you think modern gay life can be a toxic environment?
If you look at gay life, despite all the advances in gay rights, a big issue is that there are still far too few positive examples, which show how to live a happy and purposeful life, or even develop an individual, positive philosophy for yourself as a gay men. Much of the gay scene is based on competitiveness: Often, happiness is synonymous with having the most beautiful body, being young and having lots of a particular kind of sex. The more you fit that ideal, the more ‘successful’ you are assumed to be. And while that is really great for some, and interesting for a while, it can become quite shallow and unhappy as time goes by. For others, especially if you don’t fit into one of the established categories, many people who don’t fit that particular ideal feel excluded and lonely. Either way, rather than liberating, welcoming and inclusive, the quintessential gay life often makes people feel unhappy – others seek more and more ways of finding happiness and fulfilment, often self-destructive. The results can be really devastating. But the point is, they don’t have to be.

What alternatives does urbangay provide?
With urbangay I’m trying to build a community of men who want to embrace a more meaningful life together, including both life in general and their sexuality. Rather than being based on competition, appearance and material and sexual success, urbangay is based on working together and helping each other, accepting differences, encouraging finding your way in life and sex and embracing diversity. That, in a nutshell is the urbangay philosophy.
The core is about developing an individual philosophy, where you combine both happiness in life and sexuality to define who you are and who you want to be. For me, it is really important to be comfortable with whom you are first: only when you feel secure and happy with yourself can you really embrace others and different ideas. As a first step, the programs are designed to make everyone question what it is that they want to achieve in life, and how they want to express and embrace their sexuality as an important part of whom they are. Based on that, everyone develops their own models and puts them into practice. Once they have achieved that, they can then help others achieve the same.

How does the urbangay philosophy work in practice?
There are really two different, interconnected parts: life and sexuality. As for the life part, urbangay offers different tools to ‘design’ a life that you are really happy with. Something that is fulfilling and bring together different skills closely resembling traditional life-coaching ideas.
For the sexuality part, urbangay follows a similar path: the programs try to broaden the mind and let you experience and explore different types of sexuality and ideas about it. Then everyone can choose what is right for them, based on their own ideas and experiences, rather than what ‘is expected’ (or often expected to be expected!)
Both parts are then fused together. This is really important, so that every urbangay is both comfortable with the sexuality they are living and the life that they are living.

What methods does urbangay use to achieve this?
Urbangay mixes different methods or tools if you so want: the main tool is mindfulness. Mindfulness brings awareness to the feelings and emotions in us. This helps to observe and define what you want out of life and sex and see more clearly how and what is important for you, irrespective of what others tell you. So that establishes a foundation from which to grow and develop.
Apart from mindfulness, the different programs borrow other tools: for example, there is a focus on tantra as an alternative to the usual sexual paradigm. But as it is about finding your own way, nothing is prescribed, and you don’t have to become a tantra practitioner. The programs simply contain many  tools and ideas, and everyone is invited to pick and choose to establish their own mix – and share their experiences.

How is urbangay different to other programs out there?
It really depends on which programs you compare it to. In many ways, I think it complements lots of programs more than being different. Mostly it is about developing and individual philosophy for combining life and sex, rather than either one in isolation.
So, for example, there are many general life coaching and happiness programs out there, but they are never really taking account of sexual orientation, and rarely try to bring sexual expression into life as an important aspect of the individual.
Similarly, there are many really great alternative sexuality programs out there, some of whom are linked on the blog. They do fantastic work offering seminars and meetings to explore different forms of sexuality rather than the typical suck, fuck, cum idea. The difference there is that they are often based on particular philosophical or spiritual ideas (e.g. Tantra), and they are often quite focused mostly on sex, rather than bringing both sex and life together.

What about the bootcamp? Is that all that there is?
The bootcamp has just recently finished. I’m really excited about the positive feedback and many people seem to really enjoy the experience. Of course, it is more like dipping your toe into the urbangay ideas. It spends a few days on each of the points. It gives a pretty good grounding of the main ideas, and a basis from which to explore everything more in depth.
Over the next year, there will be many more programs coming up on the site, which explore individual aspects of the urbangay ‘philosophy’ if you so want. So look out for them! They will be available for free during the time they are scheduled to run. So check the website for the details!

How long is good sex?

Here is an age-old question: how long does sex (on average) last? Well… at least for heterosexual couples, it seems the answer is a (quite short) 5.4 minutes – or a little longer than your average porn clip (around 4 minutes if it shows a “full sex scene”). Long? Short? What do you think? In fact…, apart from making headline news, how meaningful is such a number?

Giving such a number implies that the duration of sex is somehow an indication of how good sex is: the longer the better? Indeed, it implies that sex is somehow measurable – from “start” to “ejaculation”, and that this is all there is to it. But is it? Maybe ask yourself: what is hot sex? And I’m sure you’ll quickly come to the conclusion that time really is the least important factor in sex.

For a start, some sex can be amazingly hot when it is short: think of a maybe risky quicky somewhere. It can be super hot, but probably also often very short indeed. Does it make it bad? Not at all. In fact, the excitement of a risky situation, maybe even other people around, can make it incredibly hot.

On the other hand, how would you “measure” long sex? Or indeed, what is (long) “sex”? The porn industry nearly always gives us a pretty clear example what is sex: short foreplay, some penetration, everyone ejaculates. Definitely measurable in terms of time, as it has a clear beginning and a clear and, but… Is that hot for you?

Think of a perfect afternoon spend with your lover(s). Do you really want to reduce this to a five minute fuck? Isn’t it much more fun – and also much more real, if rather than reducing it all to “suck, fuck, cum”, if it becomes an afternoon where you are enjoying each others bodies all the time? In other words, where you do different things, one after the other, with breaks in the middle? Bringing each other close to ecstasy, then gently bring each other to a point of relaxation – maybe just feeling the other for a few minutes, before resuming what could be described as “sex”? Surely, that is much hotter than six minutes of penetration… after all, if sex is one of the most enjoyable things in life, we don’t want it to last just six minutes?

For good sex, focus on the journey not the destination. Click To Tweet

I’m not talking about tantra here: I’m talking about focusing on enjoying each other, no matter if this counts as “sex” or not. Of course, this isn’t really what the sexual role models of porn movies teach, but something that we have to discover for ourselves: sex is, after all, not a five minute job. It’s not something that has a definite beginning or end – and it certainly shouldn’t be something that focuses simply on “cuming”. We really need to learn to see sex as more than a finite activity: something that starts maybe even before we are naked, where there is no real end, and where the focus is more on the journey than the destination. If we manage that, we can really enjoy sex: from quick to long, in all it’s forms.

Meaningful Compliments

What do you say to someone to compliment them? You look great? I like your hair style? Wow… the training at the gym really shows?
All to often it seems we default, especially in the gay world to compliments related to appearance. Of course, this makes a lot of sense, as most people love to hear something about the way they look.

The problem is that it easily creates the impression that the most attractive feature of the person opposite is their appearance. In fact, in the absence of other compliments, it can easily lead to the idea that the most important aspect is their appearance, even if you love and/or respect them for everything else they do.

I recently tried to stay away from compliments about appearance: not because I don’t think that the people I compliment are indeed often very good looking, but because I think it is about time we celebrate not just the six pack and the chiselled chest… but, let us be honest, celebrate what most of us really love about a person: the way they act, their personality, wit or intellect or the way they make us feel (and yes, the latter also includes sexually).

Admittedly, I struggled a bit with this. Not least, because it is all to easy to make a comment about something obvious like “I love your eyes” than to think a little deeper and say something about the character of the person (and with meaningful compliments you really do have to look a lot deeper, as otherwise they are just hollow words and sound amazingly stupid!). So, if you want to show the superficial compliment culture a cold shoulder, I have a few suggestions below. Or maybe you have some really nice compliments that you have received, or given… then please share them here as an inspiration and to show that looks are really just “skin deep”.

Your kindness really shows.

You really make me laugh so much.

I love how passionate you are about XYZ

It’s great to have you in my life, because you …

Spending time with you is really always amazing.

The way you make me feel [when doing XYZ] is just amazing.

I really value your [skill/personality trait…]

Feeling you next to me makes me happy.

I just love when I wake up next to you.

… what is your favourite, meaningful compliment? Share it below!

Let’s talk Vintage Porn

Porn? Tricky subject. I don’t know about you… but I really feel very unsure about porn these days. On the one side, it is great stuff. Educational, liberating and it has a lot of positives. But on the other hand, porn seems to cause a lot of problems. From body image problems to ideas about what sex should be like. I certainly had a fair share of lovers and people I spoke to over the years, who seemed to reenact, sometimes unwillingly, porn scenes – and were usually disappointed with the real thing. Some guys I spoke to even went as far as thinking they totally failed at sex because it didn’t compare to the 5 minute snippet they saw on Tumblr… not everyone came at the same time, not everyone looked like Adonis, sex on the beach was sandy… and actually, sometimes the boring stuff was (and is!) more sexy than the visually appealing stuff (Hint: imagine watching a few hours of tantra sex … I challenge you not to fall asleep no matter how much you fancy what you are seeing!).

So, is the best way to avoid porn altogether? Mhhh… well, some people seem to think so. But a friend of mine recently came up with a much better idea, something I hadn’t thought of: try vintage porn. 1970s or before.

Obviously I was curious about this, so I googled a bit – and presto. There are some really cool sites which have it (either specialising in it, … or they have a few videos/pictures). The amazing thing that porn from that area has: despite the often completely hilarious story lines (they themselves are worth half the search), actually the men and the sex seems much more “real”. And with real I mean really sexy: instead of the usual well trimmed, shaved and hairless bodies, you see all types of shapes and sizes. Sometimes guys are hard, sometimes they are not. Far from body perfect and some sterilised sexual “fantasy”, it mostly seems as if the guys really had sex without a script – and enjoyed what they were doing. And rather than being in bed in an anonymous hotel room, they do it… well anywhere. You can find awkward undressing scenes at home, discussing what they are going to do, … all the stuff you never see in modern porn. Actually, it was seriously sexy watching these guys going for it, and even the not so occasionally cheesy music couldn’t distract from it…

So, if you want to treat yourself to some real men (or real boys) having real fun – try and give vintage a try – it may just be the sexiest fun ever. If you fancy one of my favourites: Try searching for “Wonder Men” which makes my porn-superhero list easily. But don’t let my taste influence you… explore and have fun!

And don’t forget to share what you think about Vintage porn: do you like the bad story lines? Or the natural men? The sex? What do you like? Share it below!

4 little Happiness Rituals

A friend recently shared this article about 4 “rituals” to make you happy as seen by a neuroscientist on Facebook.  As I read through it, I was really glad to see how this scientific view supports what I’m doing here together with you guys – as part of the bootcamp and as part of the upcoming “30 Days for…” series.

Let’s see what the scientist said: 4 simple strategies to make you happy:
1. Practice gratitude
2. Label negative feelings
3. Make that decision
4. Touch people

1. Practice gratitude
Day 19 of the bootcamp was all about that. But maybe it is something to pay special attention to. I know from myself, I have a little trick to make me feel good, which is actually exactly the gratitude ritual: Every time I feel a bit low, maybe missing friends from before or something isn’t going quite the way I want it, I remind myself how lucky I am to live in this amazing city. I look outside to see the sunshine, the blue sky… that sort of thing. And BOOM… I feel better. OK, I had no neurological explanation for this. But, I know it works for me. And thanks to the article I now know why, too!

2. Label negative feelings
BOOM… another one of the “déjà-vu”s: Exactly what you do when you acknowledge negative feelings (or indeed all sorts of emotions) in Mindfulness. Examine the feeling, look at the feeling – and letting it go. The exercise on Day 10 is pretty much concerned with this… although it doesn’t explicitly ask you to label the feeling. But maybe that is a good idea to work into the practice.

3. Make that decision
OK… this I have not really done much about. I guess the “big picture” decisions, the one everyone loves putting off are covered in the life choices (Day 17) to some extent… but the smaller decisions are certainly worth remembering, too. So… let’s add that to the list!

4. Touch people
Oh yes… now that goes right to the heart of the last parts of the bootcamp – and is very much at the centre of the urbangay idea. Touch in all its forms: friendly, compassionate, caring, intimate, sexual… tantric…. Touch, hug, kiss, massage, feel, experience… Again, great to see it coming with the scientific explanation as to why this works.

Overall, I think we are on the right track with the urbangay “happiness” idea: A bit more decisive decision making, but three out of four is a pretty good start. And, of course, I’d love to hear what you think about these four rituals – or indeed any of the ideas from the bootcamp and beyond. Please let me know!

Day 18: Using Mindfulness to develop your life vision and mission

After yesterday’s activity, today we use blue sky thinking to create a vision and mission statement for yourself. Today has two activities to create the vision and mission: one “rational” one, one based on meditation. Depending on what type of person you are and if you are more emotional or thought driven, you can do either of them first. If you consider yourself more thought-driven and rational, then start with the first exercise. If you are more emotional, or indeed find the thought of rationally developing in a vision for yourself too challenging, you may find it easier to start with the meditation.

The min aim for today is to write two little sentences about you: a mission and a vision. Both should express similar aims, but are different. Let me quickly explain the difference: your mission is the ultimate end-state you would like to achieve. For example “urbangay’s mission is to enrich gay men’s lives through mindfulness” – ok, this may sound a bit lofty, but it captures the main aim.  The vision statement focuses more explicitly on how you are trying to achieve this lofty aim expressed in the mission. For example:
urbangay’s vision is to be the go-to resource to create powerful, personal change through mindfulness for gay men.
urbangay wants to build a safe space where gay men can learn about, develop, apply and put into practice mindfulness-based techniques for personal development in all aspects of their daily lives.
urbangay does this by educating, coaching and creating a community of connected individuals who learn and support each other in the process.

Some people find this activity challenging, as they relate often to very lofty visions – or try emulate too much a long-term business vision/mission. Remember, when you are completing this activity, that you are not fixed, and far more flexible than a large corporation.
On the other hand, don’t dismiss this activity as simply something big companies do: rather look at it as a tool that is used to (often) successfully focus large and complex organisations. So why not use it on you?
Importantly, don’t aim to create a very aspirational vision just because you think you have to. Your happiness is what counts, and you should think entirely what is right for you. There is no right or wrong vision: a vision of yourself living in a mountain retreat is just as valid as trying to make the world a better place. What’s right for you, is right for you. Nobody else can tell you that.

The first part I now describe is the rational activity to create the vision and mission.

Firstly, glance at the wall and lists created yesterday. Identify core values that drive your activities. These could be anything from charitable activities to a happier life through learning all there is to know about healthy vegan living. Basically, aim to take a helicopter perspective of the helicopter perspective from yesterday.
Aim to write a list of core values that guide your activities: these are the main emotional drivers. Simply put, the basic question you’re trying to answer is: “in an ideal world, what would make you jump out of bed full of energy every morning”.

In the second activity, go to . Use the guided meditation as a way to refine the ideas you generated in the first activity (careful, set an alarm at the end of the meditation, as it is a sleep meditation!). If you start with this activity, then mediate first, and use the first activity to refine your list.

In the next step, combine the list of values to a coherent vision: a few examples would be

The final step for today is to write a mission statement, e.g. how are you aiming to get there. Examples of this are

I hope these two exercises have been useful to you. I know they can be challenging for many people: taking a step back and looking at your life is never particularly easy. This is probably especially true when you feel actually relatively content with your life. In this case, it might be that these activities have clearly reinforced the life trajectory and the life plans you are on at the moment, which is brilliant news.
They may have, similarly, brought up a limited or a large number of areas where your future life needs a change of direction. In either case, you should have a pretty much clearer life vision now.

Again, try to keep the vision and mission statement clearly visible somewhere to remind you daily what it is that you wish to achieve. It can be particularly useful to keep it with the SWIPES lists, as you can then keep checking which activities should be prioritised from the nourishing activities contained in the lists. Of course, the vision/mission can also be a helpful reminder and source of motivation for completing depleting activities and recognising the greater purpose of these.

If you found these exercises helpful, or challenging, why don’t you share your thoughts below? It would be great to hear from you!