Repetition Is The Mother Of Skill (2 Of 7)

The reason for this series is the desire to walk the talk, take my own medicine, put myself in the "uncomfortzone." And by doing so, creating the conditions for growth. We can not repeat things and not learn from them, not grow. And it takes no talent to repeat things, just action - and of course learning how to deal with the fear of failing. The series is a mix of words, theories, models, and meditation.

Transcript

So good morning everybody.

Good morning.

I'm just eating a banana before I start.

My second live session of the repetition is the mother of skill.

Live events on Inside Timer.

I've actually set up a GoPro camera.

I have my live stream camera on top of that.

I'm looking at the clock and it says 2 minutes and 44 seconds.

So yesterday was a really good session compared to the one before where I made the decision to do these seven days because I know that I just need to keep on repeating,

Repeating,

Repeating.

If I want to become comfortable at anything,

Not necessarily good.

That's a definition.

But if I want to become comfortable,

Then I need to practice again and again and again.

So there's two minutes and counting now.

And let's just prepare by,

You know,

Closing eyes for one minute.

It's very important just to have an intention for me in these sessions and intention,

Intention,

Honest intention from within my heart is to share and to learn and to inspire just as I have been inspired by so many people and still am.

So in breath,

Out breath,

Small smile,

Relaxed eyes,

Eyelids,

Shoulders.

It's all good.

I'm safe and I'm just practicing.

I'm just practicing being a human.

So we are at 46 seconds now.

So I'm getting ready to click the live button.

That's always a bit exciting.

And for me,

What's the most important is the level of authenticity,

The level of honesty,

Just being true to whatever is right here and now.

So that's what I'm going to go in with in this number two session out of seven.

So it's ten,

Nine,

Eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Start live.

Good morning,

Good morning.

Good morning,

Good morning.

Let me just see who's out there.

I can see one familiar face too.

Good morning,

Everybody.

Could you help me out with whether the video is fine and whether the sound is fine and if my lips are sinking or if there's any delay.

If you would just help me out in the comment field,

Just let me know.

Slight delay.

Sound is perfect.

All is good.

All right.

Good morning,

Pamela.

Susie Sky hash,

Aiden,

Ixy from Texas,

Great.

Bit of lag,

Florida.

Good morning,

Florida.

All right.

Let me just change the microphone and please help me out because I'm personally,

It makes a difference for me whether there's lag or not.

I'm just going to try and change the microphone.

So let me know if.

And then let's just see.

Is there a lag still?

Yeah,

There is,

Isn't there?

Victoria BC.

Awesome.

It seems like there's still a slight delay,

Right?

Okay.

No delay for some.

No lag.

All right.

Let's go for it.

We're just going to go with it as it is now.

So listen,

Everybody.

Let me,

Let me just see.

Because we have people from Los Angeles.

We have people from Denmark.

We have people from Texas.

Where the rest of you guys from?

Great Sophia.

Yeah,

It's 10 here in Denmark.

It's it's what it's seven o'clock in the morning.

You know,

In most of you probably know that,

But we don't use AM and PM.

It's a bit confusing for us.

It took me a long while to find out that AM is after midnight PM after,

After the past morning,

Right?

Or past midday,

Something like that.

The Netherlands as well.

Great.

Awesome.

Welcome everybody.

Listen,

I know that some of you were with me on the session yesterday and everything is about repetition.

So I'm going to be repeating a lot of the stuff from yesterday and I'm going to be putting new stuff on today.

So what I'm doing right here is that I'm,

I'm creating muscle mass.

I'm practicing just like a gym,

But I'm just practicing my skill on being live on Inside Timer.

So the reason for me doing these seven days in a row starting yesterday was that I had a great start on my first live event and not so great start on my second.

I was derailed a bit by the lag.

That was a really big lag delay with the voice and the video.

I was a bit tired.

I wasn't really in the zone.

So I know from experience that I just need to make a period of time where I decide to repeat,

Repeat,

Repeat,

Repeat.

So my wife told me,

You're crazy.

You're doing this again.

And what she means is I'm setting up intervals where I practice something intensely for a while in order to become even better at what I want to be better at.

But even more important to be more comfortable at what I want to become comfortable at because being better,

You can keep on continue practicing and you won't necessarily become better at the skill at some other people,

But you will become more comfortable.

So I'm practicing looking into the camera.

I'm practicing being as 100% authentic and honest as I can be.

And I'm practicing living my why,

Which is to make a significant change in other people's lives as other people have done in my life.

That's why I'm here to share,

To inspire,

To challenge you also.

So let me just see here.

There's Maureen also,

Yasmine,

Mark,

Mancey.

Great to have you all here.

So repetition is the mother of skill.

We haven't learned anything in our life without just repeating,

Repeating,

Repeating,

Repeating,

Repeating.

The thing is that as we get to the point where we become consciously incompetent,

It might sound a bit harsh,

It's just a way of accepting that there are things that we will not be good at.

The thing is that when we get to that point,

We become consciously incompetent.

For example,

I could have chosen after the second one to,

I'm not good at this.

It's not me because I'm looking at people with 1,

300 participants and they're just in a flow and they're just so amazing at sharing and I could just,

No,

It's not me.

I'm not good enough.

True.

I'm not good enough.

I'm consciously incompetent.

It was my second one,

Right?

So many people get to the level of consciously incompetent,

Which is like a staircase.

First we are unconsciously competent.

We don't know that we,

In my case,

Suck at doing this.

And I say it with love to myself.

Then I become consciously incompetent.

I know that I am not good at it,

But then I decide,

And this is very important.

I decide to compare myself with yesterday's or last session.

So that's going to be my benchmark,

Not these great people that are doing a lot better than I am,

But comparing myself with yesterday.

So that's my benchmark for today.

That's yesterday.

And then practicing again today,

Because then I will,

With repetition,

Become consciously competent.

And this is such an important part because we can put ourselves down and talk about low self-esteem or low self-worth and all that stuff.

And it is true that we can have the sensation of that,

But let's not have that standard in the way of us achieving what we want to achieve because going from consciously incompetent to consciously competent is only about repetition,

Repetition,

And getting feedback from people like you.

And then continue that path will become unconsciously competent.

We don't think about how we ride our bike.

We don't think about how we drive the car.

We're doing it because we've practiced it so many times that we become unconsciously competent.

I hope this makes sense.

Do let me know in the comment field,

If you have any questions.

All right.

Make sense and do let me know if it doesn't because we're here to learn,

Right?

Nancy,

So you wrote,

Uh,

Let me just see.

Okay.

So Laureen,

You write equal a habit.

What was the question there?

Yeah,

Yeah,

Exactly,

Exactly.

Repetition is what make makes us create habits,

Right?

Habits are,

Um,

Um,

A conditioning of our mind when we've repeated something again and again and again.

So I'm going to go back to that.

Um,

So let me just share how I do this stuff.

So I,

I,

I,

I,

I,

I talk,

We meditate,

I talk,

We meditate,

I talk,

We meditate.

So we're going to do three sessions of meditation.

Um,

And,

Um,

Which is going to be doing a lot of repetition.

I'm going to share some different thoughts.

And by the end of the session,

Um,

You've hopefully learned something,

Gotten inspired,

Got some stuff to practice and me too.

So we're growing.

That's the growth mindset,

Right?

So let's start with the first meditation.

And the first meditation is with the focus of us just calming down.

I'll be guiding and to be aware of our intention for our participation today.

So we can have at least one intention and up to three,

But just one would be fine.

If you have more than one intention,

Great maximum three,

Not to fill our mind too much.

So let's get comfortable.

This was a habit.

I close my eyes and I'm challenging myself to do open eye meditation into the camera right there.

So I'm going to do that instead,

But you can go ahead and close your eyes.

If that's what's your,

Your habit is and what you want to do.

And just turning your attention towards your breathing,

Just nice and easy in noticing your soothing in breath.

Using your calm out breath as well.

Having a small smile.

If it feels natural is something that can help you to relax even more and feel safe.

Relaxing those eyes,

Relaxing the eyelids,

The jaw.

It can help quite a lot to open up the mouth and to stretch,

But not close the mouth entirely.

Just keep a little space between the lips,

A little space between the teeth.

You might be able to hear or feel your heartbeat and just have that and keep that as your inner drum,

The inner rhythm.

And now create a question inside of you,

Which is what is my intention for this next half an hour,

45 minutes?

What's my intention?

What would I love to experience?

What would I love to bring with me?

What would I love to meet inside of me or whatever arises inside of you?

Just take note of it.

And do remember not only to make it a mental request,

It could be emotional,

Physical,

Spiritual.

It could be work related.

It could be relationship related privately.

Anything goes.

Calm breathing,

Relaxed eyes.

Relaxed shoulders.

Eating.

Small smile.

Everything's good.

Everything's safe.

Okay so get ready to open your eyes again and maybe just stretch as needed.

Maybe yawn if it's in the morning at your place.

So for those of you who would like to share in the comment field,

Just let me know what your intention is.

On my side here is to feel joy and to learn.

So continuing the repetition from yesterday.

So just if you're up to it,

You share in the comment field.

It's not necessary but you're welcome to do it.

And remember you can ask questions anytime and I'll flex between focus here,

Meditation words,

And your questions.

Calm.

So the word is calm.

Emotions.

Focus.

Great connection to happy self from Lauren.

Okay.

So what happens when we write stuff like this and especially if we do it publicly?

We are still very anonymous here but we put it out there which means that we're also allowing ourselves to believe it and to create it even more.

So if you don't do it in the comment field,

Please do it and you know write it down afterwards.

Journaling is such a great way of manifesting what it is that we do want to experience in our life.

I remember first you've probably seen the movie The Law of Attraction and I was so.

.

.

I don't know if the word is right befuddled by it but it was so crazy to watch that movie and I turned off my cell phone and when the movie finished,

My whole organism,

My cells were just so alive but when I finished the movie and I looked at my phone,

There were like six,

Eight missed calls,

There were texts,

This wasn't in the Facebook days but there were a lot of reaching out and I was just,

What's going on?

Why all these people in this narrow time,

This window and it's not normal,

Why are they reaching out?

So I strongly believe that when we put intention into something and we do it on a daily basis,

Repetition,

Repetition,

Repetition,

I want to feel this,

I want to attract this,

This is what happens,

This is what we do.

Making wish boards,

Dream boards,

Which you might know what is,

Cutting out in newspapers or magazines what you feel excited about,

As you mentioned emotions,

Right?

So cutting out stuff where you can feel an emotion about something that makes you feel,

Ah,

I want to have this as a part of my life,

It might be material,

It might be emotional,

It might be family stuff but cutting it out and making a big collage,

We've done this several times in my family,

Individuals and family ones and putting it up on the wall,

We remind ourselves all the time what it is that we want to attract,

Not Facebook,

Not advertisement companies,

We decide what we want to attract in our lives.

So repetition is to continue doing what we do believe strongly will bring what we would love into our lives.

It can be meditation,

It can be you know,

Work wise,

It can be relationship wise,

But it all falls back into our ability of recognizing things and this is where I love meditation because it enables us to experience consciously what's going on,

What's arising,

What's disappearing.

All right,

Let me just share one thing with you,

You might not have a pen and a paper right now,

I talked about this yesterday and because repetition is the mother of skill,

I'm going to repeat it again today.

I'm just going to draw it here while I talk about this.

So we have a line,

Below the line,

You have a triangle which is upside down,

Inside the triangle it says drama.

It's all about being right,

It's all about blaming and it's all about feeling fear or anxiety.

In the bottom of the triangle you have a victim role.

It's not necessarily that you are a victim,

But you feel like a victim,

Victim of circumstances from within,

Emotions,

Thoughts or victim from circumstances from outside of you,

Your boss,

Covid,

Relationship,

Money or whatever.

In the right top corner you have villain.

The inner villain is the inner critic,

The villain is the part that talks down to us,

Is the one that's disrespectful,

Is the one that tells us that we're not good enough or we should do better or why did you eat that cookie or blah blah blah blah blah.

We all have these different roles,

These different voices inside of us,

But what's important is that we need to recognize that it's actually happening so we can do something about it through meditation,

Through talking about it,

Through therapy or whatever pathway we choose.

Left corner we have the hero and that might sound good,

But the hero is below the line focused on doing things that have stress relief but only for a short while.

So stress relief might be taking a smoke that will last for somebody hours,

For somebody ten minutes,

Then they need another smoke.

It might be eating food,

That's my addiction,

Candy in order to stress relief and it's also in the hero role we want to help,

We please quite a lot.

We're there for everybody else and then we sit lonely back and nobody's calling us to ask how we're doing because we looked that strong and we can do anything,

Right?

So it looks like this.

So drama,

Being right,

Blaming,

Feeling fear or anxiety.

You have the hero role,

The villain and the victim.

So why am I sharing this when we're talking about repetition?

We become good at what we repeat,

Right?

So we've experienced stuff in our childhood which has made that we repeat certain thought patterns,

Emotional patterns and we unfortunately create an identity about these patterns and roles that we believe are us.

And you could argue that they are,

But you could also argue that we called it personal development because it's actually possible to develop personally or spiritually.

Somewhere below the line we contract.

So that's the first pointer.

When we contract,

We can become aware it's meditation time because something's going on.

I'm either in a victim role,

A villain role or a hero role,

But you can feel the contraction.

It's like if you take your fists right now and you tighten them,

Notice what's going on with your breathing.

Your breathing stops,

Right?

This is the contraction that happens.

We go below the line.

I just need to breathe now.

So this is what happens when we go below the line that we contract,

We start breathing,

We become anxious,

We feel attacked.

We start blaming back again.

And especially with our loved ones,

Our partners,

You probably know this.

I mean,

That's where we,

We,

We're fighting about who's the biggest victim.

So so,

So,

Um,

I love simple models and this is a very simple one,

Right?

Below the line contraction.

You can feel it when you stop breathing,

Then it's mindfulness time,

Closing our eyes,

Finding out what's going on inside of me.

What's the story I'm telling myself.

Why am I blaming myself?

Why am I blaming others?

Okay.

What would I love?

And here comes the second part because above the line,

It's about consciousness.

It's about presence.

It's about love and the victim role,

The victim energy transforms into a creator.

So I start seeing that,

Yes,

I might be the victim of circumstances,

But I,

I want to do something.

I want to create a different change.

I want to,

I want to,

You know,

Move into something else,

Which is,

Which is not this feeling.

And then we start creating stuff.

We start sitting down in front of you guys and talking about this stuff for seven days in a row because I didn't want to feel like a victim.

I didn't want to feel,

Oh,

I can't do this.

This is my dog.

I didn't want to feel,

You know,

Like a victim.

I,

I know it's,

It's not bad to be below the line.

It's just the way that we are as people right now.

He wants to participate my dog.

So it's not bad to be the below the line.

It's just circumstances as they are right now.

I'll talk about more about this in the next set.

But what's important is that the victim can transform into creator.

The villain can transform into challenger.

So instead of,

You know,

Being harsh and talking down to ourselves and,

And putting ourselves down and really being,

You know,

The bad parent,

We can,

We can challenge ourselves to do in seven days of insight,

Time,

Alive events.

I'm on day 300 and something of guiding daily meditations in the morning,

Because in January 1st,

2020,

I decided that I really wanted to have meditation as a daily part of my life.

And I've been guiding and luckily for me,

People have wanted to meditate with me in the morning.

So again,

Repetition,

Repetition,

Repetition in order to get above the line,

Above the line expansion.

So if you just right now,

Breathe all the way into your belly and feel that wavy sensation up into your chest.

That's expansion,

Right?

So let's just make a segue and then continue with this model afterwards into the next meditation.

I'll continue to practice looking into the camera because that's my,

My repetition.

Please do close your eyes.

If you feel comfortable closing your eyes,

It doesn't matter whether you're sitting,

Laying or how your body's posture is as long as you're conscious.

So just notice that deep breathing into your belly.

Feeling that wave up in the chest.

And you can ask your question,

Ask yourself a question,

Is this expansion?

So when I talk about expansion,

Because different teachers talk about expansion under out-breath contraction under in-breath.

But when I talk about expansion,

It's,

It's,

It's in our nervous system.

It's that we feel,

Oh,

There's air.

There's there's space.

I feel safe.

I feel welcome.

I feel mad.

I feel hurt,

Not hurt,

But hurt.

Listen to,

So just notice and ask yourself that question.

When I do this kind of breathing,

Do I feel expansion?

So you probably do.

You probably do.

So you can do the following.

You can tighten your muscles in the stomach.

You can bite your teeth together.

You can,

What do you call this in English?

You can harden your hands.

Somebody can help me in the comment field afterwards.

You can tighten your hands and notice,

Does this feel like expansion or does it feel like contraction?

I stopped breathing.

I'm only breathing to here,

To this part.

I don't know about you guys,

But I think it's the same.

We have the same physiology,

Right?

The same body.

Okay.

So this,

This could be validated as contraction.

Repetition being the mother of skill means that you need to be aware when you contract,

When you expand.

And it's crazy because sometimes we might be at meetings or at,

You know,

Dinners with family or friends.

And we don't even notice that we're contracting.

We're just talking and smiling and all,

We can feel something that good,

But we're here.

We need to abide to the social rules,

But really notice contraction expansion.

If this is new to you,

Please do practice this for at least the next 14 days.

Just noticing,

Am I expanding?

Am I contracting?

So in meditation,

We tend to focus on whether thoughts arise because that tends to be the dominating part that wants our attention.

But let's also focus on the nervous system.

Notice on whether we contract or expand,

Contract or expand.

Contraction is not bad.

Contraction is not good,

But it can feel bad and it can feel good.

So let's just pick the meditation up again.

I'm going to meditate with open eyes.

You can do the closed eyes or open eyes.

So just a deep breathing into your belly,

Into your chest,

Feeling the soothing air flowing into the lungs,

Flowing out of the lungs.

What I would like for you to do now is that with your hands and just do it softly,

That when you inhale,

As you're doing right now,

Where it feels as expansion,

You feel comfortable,

Safe.

It's all good.

That you continue to focus on that breathing.

You continue to focus on breathing calm all the way down into your belly and all the way down up,

You know,

Below your,

This is called cow being in Danish,

Krobel,

Maybe all the way up here.

So bringing your lungs to the full and exhaling softly again.

So just continue doing that.

That's going to be your main focus.

So let's go ahead and do that.

But at the same time,

Our hands going to slowly,

You know,

Don't need to raise your hands like I'm doing.

Just keep them on your thighs.

Your hands are slowly going to start contracting.

So just continue that deep breathing and slowly contract your hands.

Continue contracting your hands until they start making a fist.

Continuing to deep breathing,

Feeling calm,

Safe,

Feeling those fists contract.

Continue to deep breathing,

Making fists,

Putting more power into the hands,

Making them even harder.

Continue breathing deep.

And now just start releasing again,

Slowly with the hands releasing again.

Okay,

So let's finish this set.

Just moved body bit stretch.

Okay.

The reason why this is important for me to practice and the reason for me wanting to recommend this to you is that we tend to be unconscious about whether we contract or not.

By training contraction the same time as we are expanding,

We practice being aware of it.

We practice also not letting too much energy go into it.

So we practice having a focus,

Which is two places on my expansion,

Which most people will prefer,

And on the contraction.

This means that when we go below the line into victim,

You probably know that feeling.

Or you might not go into victim,

But you can be the one in the relationship that goes into villain because you can't stand those arguments or that vulnerability because it makes you feel vulnerable as well and you don't want that and you contract and become the villain,

Right?

You can become aware of this.

So you can experience that you are being emotional and you can experience that you are also what we could call the softness and the hard part.

But just becoming aware that this is happening will start moving you above the line.

Awareness makes that change.

So we can move up on the line and on the line we are in contraction and expansion.

Oh,

Sorry.

So in contraction and in expansion,

Right?

So then softly we start moving up to the creator,

Challenging ourselves.

And the last one over here,

Which I wanted to pick up,

Is that the hero,

You know,

Transcends into a coach,

A support.

One that doesn't hero itself,

Yourself with candy or overworking or,

You know,

Buying stuff all the time,

But that starts looking at long-term solutions to trauma,

Which might be causing the addiction that's mainly,

You know,

In the hero role.

So above the line,

You will experience the expansion of your nervous system.

But as I mentioned,

We cannot,

We cannot not go below the line.

It's in the evolution stage of us as humans.

We're just not developed enough.

Our emotional age on average is around 10 years old.

And I work within companies and,

You know,

With many different people and you can also challenge your own emotional age.

I'll talk more about that before we finish today.

So let me just see.

Just hit me with any kind of question you might have,

Or if you don't agree or,

Or clench.

Yes,

That was the word clench.

If you have any questions or any contribution,

We're here to learn all of us,

Right?

So if you do have any questions,

Just let me know down here in the comment field before we move on.

And if it doesn't make sense,

Also let me know.

Color bone.

Thanks.

Repeating all the time,

Color bone.

And I'm going to be repeating that for at least the next,

I don't know how many sessions.

So okay.

So does it make sense with the line being below the line and above the line?

Yeah.

Yeah.

And that's the tough part,

Mary.

And the thing is that all of us that are here,

We have 83 human beings in here right now.

We all cycle through this.

I mean,

We all have the victim,

Villain and hero inside of us.

We all have the creator,

The challenger,

And the support,

The coach inside of us.

Everybody who's here has the same thing.

Yeah,

I can.

And thanks for asking.

So let me just see if we can focus.

So you have below the line.

You just need to remember that below the line is drama.

Above the line is presence.

Below the line is contraction.

Above the line is expansion.

There's this really,

Really cool company,

Which I'm really inspired by.

It's called Conscious Leadership Group.

Google them and you will find a great video amongst many other videos that talk about this line.

I've been using this for many years.

I remember the first time with my wife that I drew it.

We had this chalkboard in the kitchen and I drew it and she got mad with me because she felt that I was talking about telling her that she was wrong.

So that just points out that we're so fast to some people.

I was,

She was so fast at feeling emotionally hurt or feeling blamed.

Contraction immediately and then just heading back or falling down into the victim role and feeling sad and playing that kind of game.

And when I say game,

It's not to be disrespectful to myself or others.

It's just that let's wake up.

Let's take responsibility for what's going on inside of each and one of us.

Find out whether we're playing the blaming game,

Whether we're trying,

We're fighting about who's the biggest victim.

And what happened with us was that with practice,

We couldn't start,

We couldn't continue being mad because we were conscious now what was going on.

And we created this kind of new behavior through repetition that was that one of us would start looking at the other like,

And then we would start smiling and then we will start laughing.

So what happened was that we went from contraction below the line to expansion above the line.

Do we still argue?

Yes,

We do.

But we have sound arguments where we afterwards sit down and we talk about what happened inside of you,

What happened inside of me,

And we accept and respect what,

What the other person says.

I didn't mention this to begin with,

But I'm a trained psychotherapist.

I've been working with kids and families and individuals to the last 13 years.

And I had,

I had my own reason for starting this when I was 30 years old.

I completely,

I just broke down identity wise.

I didn't know who I was.

I've been living so much in the hero role and,

And,

And hiding my victim role and,

And depressing my villain role that I become some kind of a want to believe I'm a hero same kind of thing.

So that was my turning point,

My breakdown into this world of Qigong meditation,

Spiritual and,

And personal development.

So I'm here because,

Um,

It's my kids that I think of.

I want to,

I want to,

I want to,

You know,

Monkey see monkey do,

Right.

So I want to do as much as I can to practice,

Practice,

Practice,

So that their kids and their kids and seven generations from here will benefit from the emotional development,

Spiritual development,

Um,

Personal development that I'm creating in my life.

Hope it makes sense.

Hope that you can relate to this.

Um,

Let me just see what's,

What's your,

What we're writing here.

Husband isn't interested in consciousness since his strokes and being trying to adjust even ever since.

So it sounds like,

Like actually a good point.

What do we do if the person that we are with isn't not necessarily because of,

Of,

Of strokes,

But just not being into this stuff,

What do we do,

Um,

In those situations?

And it can be a complex,

Uh,

You know,

Situation.

Um,

Just like anything else,

You've heard this bunch of times before.

Let's start with ourselves.

Let's start with,

Uh,

With the development within,

And then we need to,

Of course,

Try to find out what,

What is the pathway that we,

We need to take?

How can we develop right?

This is a short answer.

We can do more stuff on this.

Um,

Thanks a lot,

Lori.

I'm trying to be,

And that's what,

I mean,

If we all look at our parents,

We can always,

Most of us have had not that very good of a childhood,

Right.

Or parents that did stuff.

Everybody has that,

But,

But what we can do is with,

You know,

Small steps,

Finding out how is that affecting my life now?

And how can I move from below the line to above the line?

And it's again,

Repetition,

Repetition,

Repetition.

So I love this platform because we can meet and do stuff like this.

I get inspired every day.

Right.

And I thank you so much.

I'm great to hear that.

Glad to hear that Mary.

So listen,

You guys,

Um,

We have like 10 minutes left,

So let's do the last set of meditation and let's,

Let's make this meditation one where,

Um,

The intention that you started out with,

With having,

Um,

Just let that,

You know,

Uh,

Sound and,

And fill you.

So,

So there were some different intentions about focus,

Emotions,

Um,

Calm.

There were some different words that were mentioned and,

And I will just use what I had as my attention,

Uh,

Sorry,

Intention.

And then you can just,

I will repeat that a couple of times and then you can just,

You just use your word,

Your intention.

Yeah,

Great.

Thelma you,

You might've come in late,

But I'm doing this the next five days as well because repetition is the master of skill.

Um,

Yeah,

I'll,

I'll show you the diagram one last time before we went.

Um,

So let's get,

Let's get comfortable again.

My dog is really keen on being a part of this.

So he's sitting here next to me.

Okay.

So,

So for this last one,

I'm gonna close my eyes.

I just noticed that calm breath,

That in breath and that out breath.

Okay.

And then inside of you,

You can hear yourself say,

My intention is,

And then fill out with your word.

So one of the words out there were calm.

One of the words were intention or sorry,

Emotions.

My intention is to feel emotions.

And then that could be the repetition of that word.

You can either repeat it on your in breath and repeat it also on your out breath and you can repeat it,

You know,

Stretching the word.

So it's just a sentence in the in breath,

Or you can repeat it several times on the in breath.

Or you can repeat it several times on the out breath,

Just experiment with this,

Find out what,

What works out the best for you.

So in breath,

Hearing yourself inside of you,

Repeat your intention.

Out breath hearing yourself inside of you repeat the intention you have.

And just repeating this on the in breath,

Repeating this on the out breath.

And now also add the experience of the body,

Let the body and the emotions feel that intention.

So create the emotional reaction on your intention.

And it does help to create just a small smile if it feels natural for you to do so,

Just a small one.

Okay,

So let's get ready to turn our attention outwards again.

Maybe just stretching a bit if it feels like you need that.

So what what my challenge is to you,

There are two things that I want to challenge you on.

I mentioned this yesterday as well.

One thing is to take a piece of paper.

When we finish now just take a piece of paper or your phone,

I recommend paper,

Pen and paper creates another experience.

And write down all the things that you would love to experience more of in your life.

And just go ahead and write anything that you might want to experience more in your life than you're doing right now.

And then when you've done so,

You can also ask yourself a question,

Which is,

Is there any of these things that are not possible for me to achieve if I just keep repeating and practicing?

But first start with all the things that you would love to have more of in your life.

Okay,

So we're about to finish off you guys.

If you Google drama triangle,

I don't know how clear this is,

But triangle below drama in the circle,

Being right,

Blaming,

Feeling fear,

Hero,

Villain,

Victim.

And above is the creator,

The coach support,

The challenger,

Feeling presence,

Consciousness and love.

All right.

Yeah.

But as I mentioned,

It's too close.

Do the following conscious thought I S and the video that they have,

It's on the resources and it's called understanding the drama triangle versus presence.

Just Google drama triangle or conscious leadership group.

There's a great video.

You can go ahead and watch that.

I've watched it.

I don't know how many times.

So because I know that repetition is the mother of skill,

The same goes for audio books.

The same goes for documentaries.

I mentioned yesterday that Ram does documentary.

There's a great headspace documentary or series.

So repetition,

Repetition,

Repetition,

And repetition doesn't,

It doesn't require any talent in order to repeat things.

You don't need to be especially above average,

Intelligent or fast or thin or,

You know,

Thick or whatever you're telling yourself that you need to do in order to achieve what you want to achieve in your life.

You just need to repeat stuff.

Yes,

It is difficult because we have our old habits and our old stories and our old stories about I'm not this and that,

But let's work with stuff like that.

I know for a fact in my life that I've,

I've,

You know,

It's been a rough path and hundreds of therapy sessions and all stuff,

But,

But I can't feel that now.

I could just feel the human being that I am now.

And that's what I'm keen on passing on because my expiry date is there.

I know that for sure.

My kids will hopefully have their kids and so on.

That's what drives me the most.

And hopefully I can inspire you to,

To,

To do that also.

So let me just see.

Thank you also,

BD.

Thank you,

Indy.

Thank you everybody.

Let me just see.

Exactly.

That's a great quote.

Repetition doesn't require talent.

Let me just see if there's any final,

Final questions here before we finish off and don't,

Don't hold back.

I mean,

Any questions are,

You know,

Just ask the questions.

Yeah,

There is a lot of things to think about Pamela.

Also I'm very auditive myself.

So what I've done is actually that I'm recording here and I'm also recording on a GoPro camera.

And the GoPro camera is gonna,

I'm gonna throw that on my YouTube channel.

I'm not very good at that YouTube stuff still,

But I'm practicing right.

Repetition is the mother of skill.

So the audio file I'm going to put on Inside Timer where,

Where you guys can re you know,

Visit that one.

And yeah,

Anytime in there,

Just,

Just you know,

Write if there's any question I'd love to help.

So thank you so much,

Everybody.

I'm going to be doing this the next five days also.

And I'm experiencing so much happiness and joy from this.

So,

So if I know myself well enough,

I'm probably going to continue doing it.

So thank you so much.

Thank you,

Stephanie,

Katie,

Lauren.

Thanks a lot,

Everybody.

And you're very welcome all these following days and hopefully.

Thank you also,

Mary.

I'm glad that you're here.

So thanks everybody.

Have a great day.

And I'll hopefully see you guys tomorrow.

Thanks a lot.

Bye bye.

Thank you.

Thank you.

All right.

So my intention was,

I can't even remember right now because what I'm feeling right now is love,

It's connection,

It's happiness,

It's repetition,

Definitely being the mother of skill.

I'm just,

I'm just,

I'm not what I experienced the first time over excited.

It's not like that.

It's more like,

Yes,

I am walking the talk.

I am doing what I love doing.

And let me just continue doing that.

So amazing to do this.

I'm talking to the microphone and the camera.

It's just happy to share basically.

So thanks a lot,

Everybody.

Thanks a lot for being on this session.

I hope to see you on screen again sometime soon.

Thanks a lot.

Thanks.

Thank you.