Congratulations, you made it through the week. And you've set up a great base for a long term, mindfulness meditation practice. For this practice to be successful, you have to continue. So it's important that you keep finding ways how to carve out those five, seven minutes a day, to be mindful and present and enjoy meditation. Now, here's a few things that are coming your way. And I want to talk a little bit about things that can stop you and how to posture them.

One at a time. I think we've talked about this. It doesn't have to be seven official meanings sitting down. It can be the time when you have in your breakfast when you kick out everyone out of the room. And it can be faculties in the train. When instead of scrolling through emails, you close your eyes and listen to meditation.

Now. It can be can be a walking practice when you walk into the shop, to get groceries, to be creative, find ways out you carve out space for yourself. Even if it means you're doing something else you can be mindful when you're ready. To, I can't sit still. Welcome to the club, I can't succeed either. You have to excel, you can do this practice while you, you're doing gentle stretches.

You can do it by walking. You can do it while dancing. You can do it while being at the gym. Just Just move and add mindfulness and reflection on your body and your breath and your mind and emotions into what you're doing and how you're moving already. Three, I can't concentrate. It's like saying I can go to the gym because I'm not very strong.

But within this practice so we can concentrate more and more and there will be days when it's really difficult and there's a lot on our mind. And there will be days when it's easy. So Maybe play around with it trying different times of day when you're practicing. But if you can't concentrate, then meditation, mindfulness is exactly what you should be doing. For it doesn't work on me. Now, it's just impossible.

You're working, you're strengthening neural connections in your brain and they work either way or not. And you'll see that difference. If you stick through the practice five, I get restless. And then resistance can be a sign of resistance, or it can sign out that something really important is on your mind. And it's very uncomfortable to access this. So when you get restless, it's important to persist.

If you can't persist in doing that type of meditation you're already doing, keep coming back to it through different different practices. But keep keep trying and if you get distracted, keep coming back to keep coming back to it. It's only seven minutes a day. Six, my routine has changed. Yeah, now that's so easy for us to get used to Time and space of the day when we create the space for ourselves. But part of the reason why we're doing this exercise is to be more resilient and flexible.

So use the capacity of the creative and logical part of your brain that you've created to come up with a new way. carve out a new space for yourself. She can keep coming back to my efficient practice even when conditions change and you have to work on babies or you have a new really loved apartment or the lease. It's important that you keep walking around. Good luck and stick stick with it and you'll see difference