Hey there, I'd like to share a useful tool with you, before we finished this week completely. Having a meditation record or a meditation journal, can be very helpful. In that you can see your progress. All you do is for five minutes after your meditation, you just write down what your experience was not trying to analyze it not trying to connect it with a whole lot. Just what happened, how did it go? How did it feel?

And this can be very useful in that it can be motivating. You can see actually, after a few days of doing this, I do feel a bit different. And you can see, Wow, I've been doing this for a week, an entire week of meditating. That's, that's great. And how do I feel now versus where was I back then at the beginning. It's also going to keep you on track.

If you're the kind of person who likes to have a checklist or likes to have a structured schedule. By all means this can help you build that habit even better. So, in whatever way that you'd like, notes on your phone, post it notes, having a special journal, maybe with a special pen to write about your experiences, however it is to keep track about five minutes after each meditation. Keep track of how it went to be useful to look at later on. Okay, I'll see you next week.