So have a couple of suggestions for you if you'd like to become really good. And the first suggestion is that you start to become more mindful. So we've been talking about awareness, awareness, awareness. That's what I mean by being more mindful. So mindfulness is the practice of awareness. We're practicing awareness of our state of our thinking of what's going on for us in the moment.

Now I'm a badminton player. So when I want to learn a new shot, I have to get onto the court with my coach and have a whole bunch of shuffles fade to me, in order to play that shot. The first time I played maybe 90 out of 100 go into the net. The second time I played, maybe 50 out of 100 go into the net as time goes by and practice 100,000 times so I become more and more adept at playing the shot. I practice that when there's a no stress situation around the shot. Then we move me around the court and I practice that shot coming from somewhere else coming from another shot.

That's a little bit more hectic, I need to get that right before I got onto the court into again. It's only once I'm good at it on that in that environment, that I can take it into a game with confidence. Now again, it's a little bit more stressful, it's a little bit more urgent, it's a little bit more important somehow. So I can't take the shot into the game unless I'm really good at it. And only when I play the shots in the game time and time and time again, would I ever even vaguely consider taking that shot to a tournament, especially to the finals in the tournament? There's absolutely no way that I could put a shot out of the hat in the finals of the tournament that I'm not very free practice that in other situations from zero stress to medium stress, because the tournament is very stressful.

This is why we use things like mindfulness and meditation as a way to practice getting our mind habitually doing something. And the thing that we're getting online to habitually do is to pay attention to what's going on for us. Pay attention to the money, meet, chatter, pay attention to the feeling that we feeling inside of ourselves, pay attention to what's going on in the moment. So the practice of mindfulness looks like this. All you have to do is bring your mind to what's happening with you in the present moment. What's happening physically, what are your thinking?

What's your emotional state? Where are you be aware of your environment, be aware of what's going on around you. Just bring yourself to the present moment. And the most important thing is to do this without judgment. There's no point bringing yourself to the present moment, all judgy and concerned and not happy with what is you need to bring yourself here without judgment. You're just checking in.

Now this capacity to change on a regular basis is going to help you to have the capacity for awareness when you're building a bond. So the practice of mindfulness, just check in. Now, ideally, you should be doing this hundreds of times a day, really get your brain into the habit of checking in for you, you're going to find that not only does it help you to have a really, really heightened state of awareness of what's going on when you need it, it's also going to help you to be more and more present in your life. And in being more present in your life, you'll find that actually your life is a pretty good place, most of our moments are really rather pleasant. So my suggestion is get really good at checking in and being mindful in your life. And you're going to find that that's a wonderful tool for you, not just in relation to making sure that you catch yourself as he started to tell yourself a story or get into the mini me, but also in terms of the rest of your life experience.

And finally, I suggest you start meditation practice. Meditation is not something that I'm going to teach you here. So you'll need to find a little course on it. But it's really quite simple. The whole point of meditation in relation to what we're doing, apart from all the other medical benefits of meditation is that you get to practice the following three things. When you ask your mind to do something, that it's impossible for you to keep its attention on something as simple as breath or a mantra.

It's so simplistic that the mind will be bored in about five milliseconds and find it impossible to keep its attention to we ask our mind to notice when we have drifted away from doing that thing. Now, here's the real value because it's the checking in, isn't it that we were talking about for the mindfulness? We asked our mind to check in and notice what's going on for us. So we're practicing noticing, where is it? What's going on? What's happening here, and three, and finally most useful for us is we ask our mind to let go of a thought that is Clearly a lot more interesting, then our attention to the mantra or the breath or whatever support we're using for meditation and return to something that's a little more interesting, sought and returned to something boring is very difficult for the mind to do.

And so it's a really, really good practice for you, when we're talking about letting go of folding the bonfire and returning to thinking about something else or becoming distracted by something else. So I really suggest to you that you start a meditation practice there's a massive amount of benefit to be had for meditation. But from our point of view, specifically these three things when you meditate