Episodes

  • Episode 21: How to Stop Self-Sabotage & Break Free From Limiting Beliefs

    Episode 21: How to Stop Self-Sabotage & Break Free From Limiting Beliefs
    Feb 1 2026

    Self-sabotage can look like procrastination, perfectionism, negative self-talk, unhealthy coping, or pushing people away when things start going well.

    In this episode, the hosts unpack how fear (of failure/rejection and of success), low self-worth, and learned patterns can quietly derail progress—then share practical ways to interrupt the cycle with awareness, small steps, support, and self-compassion.

    Key points

    Self-sabotage is often unconscious: “We don’t wake up… and think… today I’m gonna undermine my own happiness…” — Greg

    Common signs include procrastination, perfectionism, harsh self-criticism, relationship conflict or avoidance, unrealistic goals, and self-medicating.

    Fear of failure can create “failure on our terms” (a false sense of control); fear of success can trigger imposter feelings and discomfort with change.

    The first step is awareness: notice patterns, triggers, and themes (journaling helps).

    Challenge unhelpful thoughts (“Is this true? Is this helpful?”).

    Practice self-compassion: treat yourself as you would a good friend.

    Break big goals into small, actionable steps; add accountability (a friend, coach, or therapist).

    Build healthier coping options (movement, meditation, talking with someone supportive).

    Host highlights

    Greg: “Self-sabotage is a psychological and behavioral pattern that we can overcome.”

    Takeaway:

    Progress > perfection—celebrate tiny course corrections as real wins.

    Rich (procrastination): “Breaking larger tasks down into small, manageable tasks…” reduces overwhelm.

    Takeaway:

    Start with the first micro-step (e.g., “write that first email”).

    Jay (perfectionism/stuckness): “Stepping away from the task… and coming back to it” can help.

    Takeaway:

    If you don’t know the next step, ask someone for help to regain traction.

    Derek (relationships): “Setting alarms on my phone” and using Post-its or visual cues helps him reconnect.

    Takeaway:

    Design reminders ahead of time so future-you follows through. Bonus: “Let’s flip the record over… put a new album on.”

    Sarah (self-compassion): “Nobody is crueler to me than me ever… we should be the kindest to ourselves.”

    Takeaway:

    If you wouldn’t say it to a loved one, don’t say it to yourself—rewrite it more kindly.

    Memorable moments

    Derek shares a painful reflection (a letter from his father) and names the need for external help.

    Jay connects addiction recovery and self-sabotage, expressing gratitude for a healthier chapter.

    Lightning round: community care and “look out for your neighbors” (Rich, Sarah).

    Resources & links mentioned

    Contact: info@kindnessrx.org

    Companion site mentioned: KindnessRX — kindnessrx.org

    Listener action steps

    Do one tiny starter step in the next five minutes.

    Set a 15-minute “good enough” timer, then stop.

    Tell one trusted person your goal (accountability).

    Replace one inner-critic line with a kinder rewrite.

    Set a weekly reminder to reach out to someone important.
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    22 mins
  • Episode 20 — Anxiety With No Apparent Cause

    Episode 20 — Anxiety With No Apparent Cause
    Jan 25 2026
    Episode 20 — Anxiety With No Apparent CauseHosts: Greg · Rich · Jay · Liam · Derek · SarahEpisode OverviewHave you ever felt anxious for “no reason at all”? Your heart races, your chest tightens, your thoughts spiral, but nothing obvious is wrong?In Episode 20, the Support and Kindness Podcast takes a thoughtful, grounded look at anxiety that seems to appear out of nowhere.Greg and the co-hosts explore why this happens, how the nervous system works, and what helps both in the moment and over time. This episode blends education, lived experience, and practical support, all in a safe, shame-free conversation.This is a peer-based discussion intended to support, not diagnose. If anxiety is affecting your daily life, professional help is encouraged.Episode Themes & Key TopicsWhy anxiety can feel random even when there is a causeHow the nervous system’s alarm system can misfireThe “anxiety about anxiety” loopHidden triggers: stress, fatigue, caffeine, hormones, unprocessed emotionsTools to calm anxiety in the momentHabits that help lower baseline anxietyLetting go of shame and self-criticismThe power of support and shared experienceKey Insights from the HostsGreg (Host)Greg frames the episode with compassion and clarity, emphasizing that unexplained anxiety does not mean something is “wrong” with you.Key Takeaway:“Anxiety can be real even if there’s no obvious cause, and you deserve compassion, not criticism.”Anxiety is often a signal, not a failureThe body may react to accumulated stress before the mind catches upFighting anxiety increases it; curiosity and kindness reduce itThe goal is not perfection, but a lower baseline and more supportRichRich focuses on catching anxiety early.“My goal is to keep anxiety from becoming a panic attack.”What helps him: noticing early physical cues, grounding through surroundings, naming anxiety clearly, and understanding his personal baseline.JayJay describes living with a consistently elevated anxiety baseline.“On a scale of one to ten, my anxiety doesn’t really go below a four.”Anxiety is worse later in the day and before social events, but often eases afterward. Support groups help the most.Tools: consistent sleep, exercise, journaling, fidgeting, and peer support.LiamLiam identifies catastrophizing as his main trigger.“I’ve already developed the worst thing that can happen in my head.”He works on challenging worst-case thoughts and conserving emotional energy.DerekDerek sees anxiety as a signal to slow down.“My anxiety will jolt me back to reality — like, ‘Hey, stop and breathe.’”Simple, linear task lists and accepting “good enough” reduce overwhelm.SarahSarah offers a practical perspective shaped by single parenting.“I don’t feel shame about my anxiety. It’s just another layer of worry.”She finds relief by examining the true worst-case scenario and accepting anxiety without apology.Practical Tools SharedThe 90-Second Kindness PlanName it: “Anxiety is here.”Locate it in the body.Use one anchor:Longer exhalesGrounding through sight or touchTemperature cuesReassure yourself: “This is uncomfortable, not dangerous.”Lowering Anxiety Over TimeBrief journaling and emotional check-insGentle movement and time outdoorsMusic, warm showers, calming routinesReducing environmental stressLimiting doom scrollingStaying connectedFinal TakeawayAnxiety does not need a visible cause to be valid. It may be a misfiring alarm or a tired nervous system asking for care. Meeting anxiety with patience instead of pressure can slowly reduce its grip.You are not broken. You are not alone. Support makes a difference.Be gentle with yourself — and with each other.Resources Mentioned988 Suicide & Crisis Lifeline (U.S.)Call or text 988 — available 24/7 https://988lifeline.orgEmergency ServicesCall your local emergency number if you are in immediate danger.(Additional resources are listed in the episode’s full show notes on the website.)
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    23 mins
  • Episode 19 — Seasonal Affective Disorder — SAD

    Episode 19 — Seasonal Affective Disorder — SAD
    Jan 11 2026
    Seasonal Depression (Seasonal Affective Disorder — SAD)Support and Kindness PodcastHosts: Greg Shaw, Rich, JayEpisode Focus: Understanding Seasonal Affective Disorder (SAD), how it shows up in real life, and why compassion and connection matter during darker seasons.Episode SummaryAs daylight fades, many people notice changes in mood, energy, sleep, and motivation. In this episode, Greg, Rich, and Jay talk openly about Seasonal Affective Disorder (SAD)—what it is, why it happens, who is more at risk, and what treatments and supports can help.This conversation blends research-backed information with lived experience. The hosts also reflect on how seasonal changes affect motivation, sleep, family life, and self‑compassion. The episode closes with a heartfelt check‑in: “What’s on your heart this week?”Important note: This episode is for education only and is not medical advice. Always consult a qualified healthcare provider.What You’ll LearnWhat Seasonal Affective Disorder is and how it differs from “winter blues”Why changes in daylight affect serotonin, melatonin, circadian rhythm, and vitamin DWho is more likely to experience SAD and how geography plays a roleCommon symptoms of winter‑pattern and summer‑pattern SADEvidence‑based treatments including light therapy, CBT‑SAD, medication, and lifestyle supportsPrevention strategies for people who experience SAD year after yearKey Quotes & Takeaways from the HostsGreg Shaw“SAD is real. It has biological causes. And it needs real care.”Greg shares how staying connected through support groups and creative communities helps him manage depression and avoid isolation.Emphasizes empathy—especially turning the kindness we offer others back toward ourselves.Rich“Less light really takes away a lot of my energy in the winter months.”Rich reflects on how early darkness affects motivation, physical activity, and emotional energy.A powerful moment comes when he recognizes he gives his children more compassion than he gives himself—an insight many listeners may relate to.Jay“I actually do better in the winter months—I’ve always been more of a night person.”Jay discusses summer‑pattern struggles, especially sleep disruption due to heat and sunlight.Highlights the importance of exercise, noting its benefits for mood, anxiety, and even reducing dementia risk.Noteworthy ObservationsSAD is not a separate illness—it’s a form of major depression with a seasonal pattern.Diagnosis usually requires the same seasonal pattern for at least two years.Cultural approaches like Hygge (Denmark) and Koselig (Norway) show how warmth, lighting, and togetherness can soften winter’s impact.Emerging research is exploring new tools like dawn simulators and brain‑based stimulation methods.Resources MentionedMayo Clinic – Seasonal Affective DisorderAmerican Medical AssociationNational Institute of Mental HealthJohns Hopkins MedicineMental Health AmericaAmerican Academy of Family PhysiciansWebMD – SAD SymptomsDartmouth Health – CBT-SADPiedmont HealthcareCommunity SupportKindnessRX Support Groups (Free, Online, Weekly):Brain Injury SupportChronic Pain SupportMental Health & Emotional Well‑BeingLearn Morehttps://luma.com/calendar/cal-oyT0VPlVTKCPxBwFinal ThoughtWhether winter feels heavy or summer feels overwhelming, this episode reminds us that seasonal struggles are valid—and connection makes a difference.You are not alone.
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    18 mins
  • Episode 18: New Year Resolutions

    Episode 18: New Year Resolutions
    Jan 4 2026
    Hosts: Greg, Rich, Jay, Derek, SarahOverviewThis episode opens the 2026 season with an honest, grounded look at why New Year’s resolutions so often fail—and what can actually help them last. The hosts focus on self‑compassion, small steps, and allowing space for real life. Instead of rigid promises, the conversation centers on clarity, flexibility, gratitude, and choosing changes that fit who we truly are.They also share personal experiences with past resolutions, how their thinking has shifted over time, and what is currently weighing on their hearts.Key Themes & TakeawaysSelf‑compassion matters more than willpower Vague resolutions fail; clear goals with steps last longer Change does not have to start on January 1 Small, realistic actions build momentum Accountability and community support improve consistency Progress beats perfection Gratitude makes goals meaningful instead of stressfulHighlightsGregGreg reframes resolutions as acts of kindness toward oneself rather than pressure to improve.Quote / Key Point:“A resolution is often a promise made in the moment. A goal has steps, structure, and a plan.”Noteworthy Insight:Greg highlights forgiveness for past attempts and treating yourself the way you would treat a friend.Additional Takeaways:Focus on being a better human today than yesterday Consistency matters more than intensity Avoid rigid language like “always” and “never”RichRich reflects on letting go of large, long‑term resolutions in favor of smaller, flexible adjustments.Quote / Key Point:“We can choose to begin a life adjustment at any time, not just the new year.”Noteworthy Insight:Parenting, life experience, and recovery from TBIs changed how Rich plans—favoring doable steps over big visions.Additional Takeaways:Resets can happen after setbacks Seasons and life events offer natural restart points Small goals make accountability possibleJayJay shares his focus on health and how progress began with one major change.Quote / Key Point:“My main goal is improving my health. If weight loss happens, that’s a bonus.”Noteworthy Insight:Quitting smoking outside of January became a catalyst for lasting momentum.Additional Takeaways:Writing goals down increases accountability Baby steps reduce overwhelm Small wins build confidence Gratitude strengthens commitmentDerekDerek centers on attention, focus, and the ability to begin again at any moment.Quote / Key Point:“The next moment, start brand new. You can start anew whenever you put your mind to it.”Noteworthy Insight:He speaks openly about distraction and the value of reminders and visual cues.Additional Takeaways:Slowing down creates progress Losing focus is not failure Awareness of self supports kindness toward othersSarahSarah brings vulnerability and realism after a difficult year.Quote / Key Point:“Not having a plan is having a plan in and of itself.”Noteworthy Insight:Rather than resolutions or naming the year, Sarah chooses openness and humility after a challenging 2025.Additional Takeaways:“Word of the year” approaches can reduce pressure Reading and slowing down offer reset Gratitude for supportive people aids healingWhat’s On Their HeartsGreg: Reconnecting with family and gentler self‑talk Rich: Long‑term family planning and navigating change Jay: Gratitude for sobriety, health, and time with his mother Derek: Re‑centering priorities and reducing self‑created stress Sarah: Simplifying life and appreciation for supportSupport Groupshttps://luma.com/calendar/cal-oyT0VPlVTKCPxBwFinal ReflectionThis episode reminds listeners that growth is not a race, and change does not require perfection. Whether your year begins with a resolution, a word, or simply showing up again tomorrow, every day offers a chance to move forward with kindness.If this conversation resonated, consider subscribing, leaving a review, or sharing it with someone who might need encouragement today.
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    20 mins
  • Episode 17: Gratitude

    Episode 17: Gratitude
    Dec 28 2025
    The Support and Kindness Podcast Episode 17: Gratitude Hosts: Greg Shaw, Rich, Jay, Derek Podcast Series: Support and Kindness Episode Summary In Episode 17, Greg and the co-hosts slow things down to talk about gratitude as a lived practice, not just good manners or positive thinking. The conversation explores how gratitude supports mental wellbeing, strengthens relationships, and helps people cope during hard seasons like grief, stress, addiction recovery, chronic pain, and isolation. The episode blends research, real-life experiences, and honest reflection. Gratitude is framed as something that does not erase pain, but helps people meet life as it is, with more steadiness and awareness. Listeners hear how practicing gratitude, even in very small ways, can reduce rumination, foster connection, and create meaningful emotional shifts over time. Key Themes & Takeaways • Gratitude is not denial or pretending things are okay • Gratitude can be practiced even when life feels messy or painful • Small, intentional practices make a real difference • Appreciation strengthens relationships and builds trust • Gratitude can soften stress, fear, and scarcity thinking • Community and connection are powerful sources of gratitude • Everyone has access to at least one small thing worth appreciating Noteworthy Observations & Quotes by Host Greg Greg frames gratitude as a tool for mental wellbeing, not a finish line after life improves. Quote: “Gratitude isn’t the finish line. It can be part of the path.” Key Insight: Greg emphasizes that gratitude changes how we meet life, not the circumstances themselves. He openly shares that holidays are hard for him due to family distance and estrangement, yet gratitude helps him stay grounded in what he does have. Observation: Greg highlights research showing that gratitude reduces rumination and supports emotional health, especially during difficult seasons. Rich Rich focuses on how gratitude creates ripple effects that extend far beyond a single moment. Quote: “I enjoy showing gratitude to people who never expect it because of the ripples that it creates.” Key Insight: Rich shares how expressing thanks, especially in everyday interactions like customer service or workplaces, boosts morale for both the giver and the receiver. Observation: He reflects on teaching gratitude to his children at every stage of life, from infancy to adulthood, showing that gratitude evolves as we grow. Jay Jay grounds gratitude in foundation-level awareness, especially when life feels overwhelming. Quote: “We all have something to be grateful for, even if it’s at a root level.” Key Insight: Jay speaks about gratitude in recovery spaces like Alcoholics Anonymous, emphasizing community, belonging, and support as sources of gratitude even when life feels broken. Observation: He shares a personal holiday reflection about spending one more Christmas with his grandmother, reminding listeners that gratitude often becomes clearest in moments of impermanence. Derek Derek brings a reflective and observational approach, focusing on simple, often overlooked moments. Quote: “It’s an honor and a privilege to have a warm shower. We take that for granted.” Key Insight: Derek practices gratitude by slowing down, breathing, and noticing simple physical and emotional experiences that remind him of being alive. Observation: He speaks about gratitude for human connection, beauty in nature, light through clouds, and how perspective can shift emotional overwhelm. Scientific & Psychological Insights Mentioned • Gratitude increases effort and engagement (call center study showed a 50% effort increase after simple appreciation) • Writing gratitude lists improves mood and wellbeing over time • Gratitude letters can produce lasting emotional benefits • Gratitude reduces rumination and worry loops • Gratitude inhibitors include fear, scarcity, comparison, and entitlement Suggested Gratitude Practice Three Good Things Exercise For at least one week: • Write down three things that went well today • Note why they went well • No forced positivity • Focus on noticing what is also true alongside the hard Support & Resources Mentioned • Kindness RX – https://kindnessrx.org • 988 Suicide & Crisis Lifeline (US) – Call or text 988 •
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    22 mins
  • Episode 16: Holiday Traditions and Memories

    Episode 16: Holiday Traditions and Memories
    Dec 21 2025
    Support and Kindness Podcast Episode 16: Holiday Traditions and Memories Hosts: Greg, Rich, Jay, Derek Episode Overview This episode explores holiday traditions around the world and the personal memories that give the season meaning. The conversation moves from ancient winter festivals and global rituals of light to deeply personal stories about family, food, grief, change, and chosen traditions. The core message is simple and grounding: traditions don’t have to be perfect or old to matter. Sometimes the smallest rituals carry the most light. Greg and the co-hosts reflect on how holidays can hold joy and ache at the same time, and how it’s okay to simplify, grieve, protect your peace, or create something new that fits your life now. Main Themes & Highlights Why humans have always created light-centered traditions during the darkest months of the yearHow traditions connect us to the past while still evolving over timeGlobal holiday customs that focus on renewal, remembrance, and communityThe emotional reality of changing family dynamics and holiday griefFood as memory, culture, and comfortThe power of simple, intentional ritualsChosen family and redefining what “home” can mean Global Traditions Discussed Winter solstice celebrations in Northern Europe (fires, candles, Yule log)Saturnalia (Ancient Rome): feasting, gift-giving, role reversalsChristmas: blended traditions, history of the Christmas treeLas Posadas (Mexico): reenacting Mary and Joseph’s search for shelterLucia Day (Sweden): candle-lit processions and saffron bunsHanukkah: eight nights of light and remembranceDiwali: Festival of Lights celebrated by Hindus, Jains, and SikhsLunar New Year: red decorations, firecrackers, and the legend of NianHogmanay (Scotland): first footing and symbolic giftsSpain’s 12 grapes: luck for each month of the new yearBonfire Night (UK): November 5th and the memory of Guy FawkesDía de los Muertos (Mexico): honoring loved ones who have diedObon (Japan): remembrance of ancestorsKrampusnacht, Mari Lwyd, Kallikantzaroi: folklore and winter mischiefNight of the Radishes (Oaxaca, Mexico)KFC on Christmas (Japan)Roller skating to church (Venezuela)Hiding brooms (Norway folklore) Food as Tradition Italian American Feast of Seven FishesFamily recipes passed down and sometimes lostHoliday foods as emotional anchors rather than perfection projects Voices & Reflections from the Hosts Greg (Host) Key Reflection: Greg centers the episode on the idea that you don’t need a whole holiday to create meaning. One small act can be enough. Quote: “Sometimes it’s one text, one meal, one song, or one shared laugh.” Takeaway: Traditions are not about performance or perfection. They are intentional acts of connection that can be created at any point in life. Noteworthy Observation: Greg openly names that holidays can hold both warmth and pain, and reassures listeners that there is no “right way” to do the season. Rich Key Reflection: Rich shares how consistent, low-stress family gatherings transformed his experience of holidays. Quote: “There is no tension. There is no stress. It’s the most loving Thanksgiving and Christmas environment I’ve ever been a part of.” Memorable Story: Rich remembers his grandmother’s famous “Ruth’s Rolls,” a simple food that holds his childhood joy. Takeaway: Stability, emotional safety, and kindness matter more than elaborate planning or traditions done “right.” Jay Key Reflection: Jay reflects on smaller family gatherings that felt peaceful, loving, and deeply personal. Quote: “That’s one of the best memories of my childhood… just the happiest times I can remember.” Memorable Foods: Shrimp dip (cream cheese, shrimp, cocktail sauce)Corn pudding passed down through the family Takeaway: Even when families change due to loss or divorce, memories can remain a source of comfort rooted in togetherness. Noteworthy Observation: Jay emphasizes gratitude for time with loved ones and recognizes chosen family as equally meaningful. Derek Key Reflection: Derek speaks openly about grief, simplicity, and learning to live without ex
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    30 mins
  • Episode 15: Forgiveness

    Episode 15: Forgiveness
    Dec 14 2025
    39 mins
  • Episode 14: Understanding Chronic Pain - Beyond Hurt

    Episode 14: Understanding Chronic Pain - Beyond Hurt
    Dec 8 2025
    The Support & Kindness Podcast – Episode 14 Title: Understanding Chronic Pain: Beyond Hurt Recording date: December 6, 2025 Hosts: Greg (host), Rich, Jay, Derek, Sam Important Disclaimer None of the hosts are medical professionals. This episode offers education, validation, and peer support. It is not medical advice. Always consult your healthcare provider before starting, stopping, or changing any treatment or medication. Episode Overview Chronic pain is much more than “something hurts.” It can change: Your bodyYour brainYour relationshipsYour work and financesThe way you see yourself and the world In this episode, Greg and co‑hosts Rich, Jay, Derek, and Sam sit down for an honest, vulnerable conversation about: What it’s really like to live with ongoing painWhat helps them keep going What Is Chronic Pain? Greg opens with a simple grounding definition: Chronic pain = pain that lasts longer than normal healing timeUsually 3–6 months or more It’s different from acute pain, which is your body’s early warning system that something is wrong. When pain persists, the nervous system can become overly sensitive, so: Ordinary sensations or minor activities can feel disproportionately painful. Chronic pain doesn’t stay in one box. It can: Impact on the Body Weaken the immune system Easier to get sickHarder to recover Affect heart and circulation Higher blood pressureFatigueChanges in heart rate Disrupt digestion NauseaAppetite changesStomach issues Change weight Weight loss or weight gainOften tied to changes in activity, appetite, and medication side effects Affect breathing Shallow, tight breathingEspecially when pain and anxiety show up together Turn everyday tasks into major challenges Walking, standing, cleaning, cooking, showeringOn the worst days, even brushing your teeth or taking a shower can feel impossible Force changes in hobbies and movement Sports, crafts, music, and exercise may need to be: ReducedAdaptedPaused or stopped How Chronic Pain Affects the Mind Chronic pain doesn’t just live in the body. It also changes how the mind works. Brain Fog & Concentration Losing words mid‑sentenceForgetting thingsStruggling to focus on simple tasks Decision Fatigue Even small choices feel huge: What to do nextWhether to go outWhether to cook or order in It can feel like climbing a mountain when you’re already exhausted. Motivation Shifts You may still want thingsBut feel too drained or overwhelmed to start This often feeds: GuiltShameSelf‑criticism Especially in a world that celebrates “pushing through” pain instead of respecting limits. Emotional & Social Impact Greg and the co‑hosts talk about how chronic pain affects: EmotionsIdentityRelationships Common emotional and social impacts: Anxiety & Stress Fear of flare‑upsWorries about the future, work, and moneyFeeling like life is shrinking Self‑Image & Self‑Esteem Feeling “broken,” “lazy,” or “not enough”Especially when people don’t understand or don’t believe you Coping with Substances Some people turn to alcohol or drugs trying to get reliefIt’s completely understandable—and can still create serious problems later Isolation Canceling plans at the last minuteMissing family eventsLeaving early to lie downWithdrawing because you don’t want to disappoint people Family Roles When a partner, parent, or caregiver lives with pain, roles at home often shift. This can be stressful for everyone involved Intimacy Physical closeness and sex can become: PainfulComplicatedHard to talk about Even in loving relationships. Work & Money Missed daysReduced hoursLosing a job entirelyOngoing medical bills and treatment costs The Invisible Side of Chronic Pain One of the hardest parts, as Greg puts it, is that chronic pain is often invisible. People around you might say: “You don’t look sick.”“You were fine yesterday.”“It’s probably stress.” Scans and blood tests may come back “normal” even when the pain is intense. Pain is complex: it involves both body and brain, and current tests don’t capture everything. Greg emphasizes: “If you live with chronic pain, even if tests show nothing, your pain is still real. Your experience is valid and it matters. Not seeing anything on a scan doesn’t mean you’re imagining it or making it up.” Co‑Host Stories & Key Insights Greg invites each co‑host to share three things: How their pain beganOne emotional or social challengeOne practical strategy that helps them get through the day Rich – Migraines, TBI, Missing Milestones How it began: Multiple car accidents as a teenLayered on top of earlier sports concussionsLed to traumatic brain injuries, headaches, and migraines that still affect him decades later Social/emotional impact: Avoided concerts, sporting events, noisy environmentsLight and sound could turn a headache into a full migraineMissed holidays, left gatherings early, skipped “fun times” to lie down with a washcloth ...
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    31 mins