Repetition Is The Mother Of Skill (6 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

Welcome to this day number six of Repetition is the Mother of Skill.

My name is Kattlos.

And yeah,

We're gonna start in just a little bit,

Like 49 seconds.

I was about to record on my camera also,

But I'm gonna turn that off because it doesn't really have any battery.

Okay,

So it's 35 seconds now.

I'm just gonna close my eyes as I've done the other days.

Just remember why I'm doing this,

What my intention is.

Small smile on my lips.

Everything is good,

Everything is safe.

We're just gonna have fun and do repetitions.

Alright,

It's five seconds.

Four,

Three,

Two,

One.

And we are live.

Good morning,

Good morning,

Good morning or good evening if you are in another time zone.

Hi,

Delate.

Hello,

Hello,

Hello.

So let me know where you guys are in the world.

I love this part.

Hello,

Sola.

I'm in Denmark.

It's 6.

30 in the morning.

And yeah.

Addi,

Alright.

Thanks,

Addi.

Los Angeles,

Los Angeles,

Cassandra,

Thanks.

Awesome,

Addi.

Yeah,

It's 6.

30 in the morning.

I actually started practicing the repetitions of getting up early a long time ago.

I heard the sentence,

Win the mornings.

Get up when the family is sleeping.

Start doing what you love,

What you want to do,

If it's journaling,

Whatever.

So winning the mornings has definitely been a very important thing for me.

And if you've been here some of the other days,

You probably know that I'm all about the repetition.

I'm all about focusing on how I can create this significant positive change in the life of all the people that I meet on my way,

On my path.

This including you.

And of course,

It has something to do with also generating a flow in my life.

And I love the part that we're just here to inspire each other.

So I might just be a step or two in front of you,

Or you might be two or three in front of me.

And that's where in this circle we can actually inspire each other.

So let me just see.

Let me start by showing you this one.

If you weren't here yesterday,

I shared this one.

Let that shit go.

So much of what we need to,

And I mean need to do,

If there are circumstances,

Behavior,

Things we want to achieve in our life is to repeat it,

Repeat it,

Repeat it,

Repeat it,

Repeat it again and again.

But in the process,

Because repetition can sound very dull and very without any emotions.

The repetition is to come from a place of love,

Self-care and a place where we can actually start feeling that our life,

Lives become better,

That we are happier,

That we are more in expansion,

That we feel more love or peace or trust or whatever we might be here to,

To work with,

Work on.

So what I mentioned yesterday was that I challenge you guys to sit down afterwards,

After that session,

And make a long list of the things,

The shit you needed to let go of.

It could be convictions,

It could be anything.

So what I actually came up with and what I want to share with you guys is that I did mine here.

It has three,

Because I usually work with one thing to three things.

And it's not that I want to go into what I've been writing here,

It's more that I want to share that I started with what it is that I want to let go of.

And then I wrote what would be my benefit from letting go of it.

And I also wrote with the red,

With the red is what will happen if I don't let go of it.

So why is this important?

It's important to recognize what is it that's in the way of us achieving what we want to achieve.

The dreams,

It could be anything,

It could be love,

It could be whatever we want to achieve in our life.

What is standing in the way?

The meditations that we've done the other days and we will do repeating again today.

This visualizing what we want to achieve,

Looking at what is in the way,

Pushing it away gently with the repetition,

Repetition,

Repetition,

And then creating that path to what it is.

So we need to recognize what is the shit in the way,

What's blocking,

What is it fear?

Is it anger?

Is it,

You know,

Somebody who's abandoned us and we have this contraction inside of us?

We need to be aware of that.

So that's one of the things that you continue on working.

If this is the first time you're here,

Just let me share that that I do.

I talk,

We meditate.

I talk,

We meditate.

So we have around 30 minutes.

I might go above the 30 minutes,

But at least 30 minutes.

So let me just see.

Hello,

Kelly.

Hello,

Rosanna.

Addy's here.

So the common field is open just to write whatever questions you might have.

If you have any personal,

Not necessary,

We're not going to go into individuals,

But the experience is that when you share,

Everybody else reflects.

And we all have many of the things,

The same things to deal with.

So,

So don't hold back.

Just,

Just go ahead and write your question or share because we all like can relate to what's been written.

And I can add some different things to what you might write.

Honesty is so important in this process of repetition,

Because the things that we struggle with often has to do with shame or feeling guilt or having sides of us that we're not that comfortable showing to the world.

And actually not that comfortable feeling ourselves.

So practicing the experience of feeling what we don't want to feel is something that we can practice every day in meditation.

Every day we can practice that and we'll become better and better,

More and more skilled at coping whatever arises in your body.

I've dealt with a lot of anxiety.

I've dealt with panic attacks.

And what I've experienced,

What I've come to learn is that it will not disappear.

It still arises.

But the major difference is that when it arises now,

It arises as this contraction in my body,

The heat,

The energy going up into my throat.

And I feel that I can't breathe and my head gets warm and it's like I get dizzy.

But behind that there's a calm,

Easy breathing.

And there's the sentence,

I am the main awareness.

So I can experience this,

Which is something which is in my body.

It's early trauma,

Which will probably be there for the rest of my life.

But I'm meeting it with compassion,

With love and not reacting to it,

Not feeling alone in it.

But being with it.

So this is one of the very important trainings for me personally.

I am going to do a five day process from the 8th till the 12th of February.

You can check that out as a live event too,

Because I'm doing this in order to become very good at doing these live events.

That's why I'm doing these five days.

That's why this is my day number nine in all,

Because I've been doing some late ones as well.

So repetition is the mother of skill,

No matter what we want to learn or achieve.

So let me just check if there's any questions.

Yes,

Sola.

So you're asking if I can repeat the question again to ask yourself about letting go.

So.

Let that shit go.

That was the Buddha,

Right?

So the question that you can ask yourself is,

What is it that I need to let go of that's in the way of me actually achieving what I want to achieve?

So it can be a dream.

It can be a goal.

It can be peace.

It can be love.

So what is it that I need to let go of?

So the repetition I can do that from yesterday is that when we finish today,

Just grab a piece of paper and start writing.

Start writing with if you have three colors,

Do that.

So what I recommend is the first one to write what it is that you need to let go of.

I'll just share mine.

The first one,

Fast speed jumping from one thing to the other,

To the third,

Etc.

It's look,

There's a bird syndrome.

It's my mind because of what I've experienced as a child,

The hypersensitivity,

Being aware of everybody and everything.

What are they thinking?

Am I OK?

Am I unsafe?

So my mind is racing.

So the thing that I write that I will benefit is slow down,

Focus,

Write the impulse down and let that shit go.

So the red one.

So first,

Recognizing what is it that we need to let go of?

Secondly,

What is it that we will benefit from doing so?

Thirdly,

What will happen if I don't?

I keep on forgetting what I initially started with,

And that causes frustration and sense of despair.

So these three steps can be beneficial for you to find out what's going on,

What's standing in the way.

What can I repeat daily?

What can I repeat daily for a certain amount of days and start looking and seeing that I'm actually getting better?

So we cannot repeat something and not become better at it.

We will become better at it.

We just need to repeat it and of course be inspired and find pathways to do so.

Did that answer the question?

OK.

All right.

All right.

So listen,

Let's go into the first meditation and just get comfortable.

You might be laying down,

Sitting or whatever way you feel comfortable.

I'm going to practice open eye meditation because that's my repetition.

That's what I want to become even more skilled at.

So you can go ahead and close your eyes.

Taking a couple of deep breaths.

Small smile on your lips,

Just a small smile if it feels natural and feels OK.

If you're in a place in your life where you really don't feel like smiling,

Don't.

So just a small smile if it feels OK.

And I'll explain later on why.

And let that smile also be felt in the eyes.

Feel it in your eyes as well.

Feel the eyes relax and the eyelids relax.

And notice how that out breath makes your shoulders relax even more.

If you're tensed,

You can just roll them,

Like roll them up to your ears and roll them down or roll them backwards.

Just relax the body.

Notice the sensation of your heart beating.

Notice the sound of my voice,

The sound of your heart,

Any other sound that's catching your attention.

And notice where there is contraction and where there is expansion.

There will be both at the same time,

Different places in the body or the emotions or the mind.

But just notice without changing anything,

Without thinking wrong or right.

Everything is safe.

Everything is OK.

Everything is good.

Just see if you can let go of any contractions that might continue wanting to get your attention,

Any thoughts,

Just see if you can let it go.

With your out breath,

Just let it go.

Just let it go.

Just let it go.

Just imagine having this way of awareness about yourself be the standard,

Be the default for the rest of the day today.

So when we finish this time well spent,

Just continuing this breathing,

This awareness,

This calm,

Ease,

Being OK,

Being safe,

Being good.

Throughout the whole day,

Just experiencing whatever contractions and expansion there might be.

So just have that as a possible outcome of this day.

So just have this as a possible outcome when you lay down and sleep tonight,

You'll be smiling and being happy because you repeated so many times getting back to your breathing,

Getting back to the calm,

Feeling OK,

Feeling safe,

Feeling good.

That's a good way to fall asleep.

OK,

So let's get ready to finish this meditation.

Maybe stretch your body.

If it's morning,

You might want to yawn.

Roll those shoulders or do what you need to shake that body.

OK,

So when we repeat things,

It's important that we set ourselves a realistic goal day wise,

But also a realistic goal in regards to what we do that day.

So for you guys that have been here some of the other days,

Let me just ask a question.

What happens to the nervous system when we go below the line?

You can just use the comment field.

What happens to the nervous system when we go below the line?

There might not be any of you from the other days,

But let's just see,

Because repetition is about learning,

Right?

And learning what happens when we then share is that we repeat the learning and we learn it once again.

So let me just see if there's any of you guys from the other days that remember what happens when we go below the line and what that line actually is.

OK,

There's no comment so far,

So I'll go ahead and share.

You have a line.

And if you're below the line,

You are in contraction.

You're caught in the past.

You're either in drama or not.

You are in drama,

But you're either in a victim role,

You're in a villain role or in a hero role.

So the other one that I want to share with you guys is this one.

So this is below the line.

So you're either in a villain role,

You're in a hero role or you're in this villain role.

So below the line,

You're either wanting to be right,

You're blaming or you're feeling fear.

So why am I sharing this?

I love these simple models.

This is originally from 1968,

Where it was only the drama triangle.

So the drama triangle is about us in an inner experience,

Having these different archetype roles.

I mean,

You haven't seen any movie at all,

Adult movie,

Any movie at all without a hero,

A villain and a victim.

All movies have these three types because we need the drama in order to watch that movie,

But we've adopted it so much.

So,

I mean,

We are so caught up in this drama triangle below the line in contraction.

Most human beings,

The ones that are alive right now,

Will experience a lot of drama in the life below the line,

Either contracting into the victim role or contracting into the villain role,

Wanting to be right and blaming others or blaming themselves,

Or in the hero role where we tend to please,

We tend to please others or ourselves.

So the thing with repetition is that let's see what's going on below the line,

Because there's so much to understand and there's so much value below the line,

Understanding what is it actually going on.

Why am I again and again caught up in this villain role or hero role or in the victim role?

So a lot of people,

And I would say that probably a lot of people,

Us that are sitting here,

Will tend to go into the hero role,

Pleasing other people,

Or will tend to go into the victim role where we become victims of our outer circumstances or our inner circumstances,

Or going into the villain where we blame ourselves.

So if you can relate to this,

Just let me know.

And if there's any questions to this line,

Let me know also.

So what happens is that we can,

Because it's not bad to be below the line,

It's just the way it is.

But we can use the meditation and make it very practical.

So with meditation,

We can become aware of the contraction,

Become aware of the stories that we're telling ourselves.

And we can start looking at whether that is actually helping us getting to where we want to go or not helping us to where we want to go.

If it's not helping us,

We need to let that shit go.

We need to start looking at what is it that I need to repeat for the next X amount of days in order to start moving above the line,

Because above the line you have the expansion,

Right?

Above the line is the expansion.

So the expansion above the line leads us to presence.

It leads us to love,

Unity,

Collaboration.

So the victim role will develop into creator role.

The villain role will develop into the challenger.

And the hero role will develop into a coach role.

So I know that this is not easy,

But again,

Repetition is the mother of skill.

So what happens with the victim role is that by taking 100% responsibility for what it is that we need to change and adding repetitions to what it is we need to learn in order to get to where we want,

We need to go up into the creator and the challenger.

We need to stop being harsh on ourselves.

We need to start believing that we actually can from the coach role instead of being a hero to ourselves and fill ourselves with ice cream or other addictions,

Working too much,

Buying too much,

Watching too much,

Listening too much to whatever audiobook,

Because that's just stress relieving for short periods of time.

We need to move above the line into the coach,

The creator and the challenger and find out what is it that I need to take responsibility for and how can I fall in love with the process?

How can I fall in love with this development process so I can start seeing that I can do this?

Let me just see the image,

The last one,

Sola,

This one.

So this is present.

This is above the line.

So you will have the line,

You will have the triangle,

The drama triangle below the line.

Everything is about being right,

Blaming each other,

Feeling fear.

You will either be in victim,

In villain or in hero.

Above the line,

Presence,

Love,

Abundance,

Collaboration,

Harmony.

The victim becomes the creator,

The villain becomes the challenger and the coach becomes the,

Oh sorry,

The hero becomes the coach,

The support,

Right?

And this all sounds good and yes,

It's,

Oh wow,

Amazing,

Let's go.

But it takes time and it takes,

You know,

It takes a decision from you guys,

From me every day.

And it's not like this journey will stop,

Right?

Not right now,

Hopefully.

So let me just share one other thing with you before we move on to the next meditation.

I can see that I'm going to go past the 30 minutes so you can just stay for as long as you want to.

Let me just share this one with you.

This is actually a super important way of understanding what goes on in all kinds of learning.

This one is the staircase where you,

I mean,

We go from being unconsciously incompetent to becoming consciously incompetent.

That's like us learning,

Wanting to learn how to bike when we were kids and us finding out that we don't know how to.

And we're looking at the other kids and they know how to,

And I feel bad.

And I might go into a victim role and mommy's going to hero me and say,

That's okay,

Honey.

You will learn eventually.

And I say,

I can't,

I can't.

And mommy or daddy will say,

You can.

And maybe they will get frustrated and go into the villain role at some point and start telling us that we can and we need to do it.

And now it's now depending on what kind of parents we had.

Right.

So the most important thing is that when we go from unconsciously incompetent to becoming consciously incompetent,

We need to learn how to embrace that.

And that that level is difficult because that's where we contract.

That's where we say,

No,

I can't do this.

I will be rejected.

They will laugh.

I will fail.

Everybody's going to think I'm an idiot.

I'm unintelligent.

I can't do what everybody else does.

So this this level is so important because the only thing we need to do to go from consciously incompetent to consciously competent is repeating repetition.

And here comes a very important message.

It takes no talent at all to do repetitions.

There's no excuse for not doing repetition because it doesn't require anything.

Anybody can do repetitions so we can have these stories about ourselves and that we can't do it.

But it's stories,

It's constructions about our identity,

About our personality,

About the roles that we've been so accustomed to and feel safe around below the line.

So what I'm getting at here is start embracing failure,

Start embracing and embracing sounds like angels.

But what I'm getting at is that start embracing it in the way that seeing the light that if you want to get to somewhere,

You've got to do something.

And if that getting to somewhere has to do with something that requires a certain amount of uncomfortability,

You need to start working on feeling uncomfortable.

Again,

I'm doing this stuff because the first one was great.

My live event.

I felt so happy.

I was yeah.

The second one,

Not the third one.

Yeah,

It was OK.

The fourth one,

Complete failure.

So on the second one,

I decided that I need to repeat,

Repeat,

Repeat,

Repeat.

I know this from all the things that I've learned.

I know this.

OK,

So repetition again and again and again.

Listen,

Let's go into the next next meditation.

So the next meditation,

I'm going to make it a slight,

Slight difference from the other ones from the past days.

So what I would love for you guys to meditate on,

I'll be guiding,

Of course,

What I would love for you guys to be meditating on is that first step,

Calming down nervous system,

Calm,

Breathing,

Calm shoulders,

Eyes,

Everything calm,

Small smile.

And then we'll move into what is the main reason for you not doing what it is that you want to do.

If you want to become a TED talk,

You know,

One on TED talks,

What's holding you back?

If you want to,

You know,

Have a family and you're single right now,

What's holding you back?

What's what's that one component?

Is it a fear?

Is it rejection?

What is it?

So that's what we need to meditate on.

We need to let it arise.

And when it arises,

The practice is not to push it away.

The practice is just to continue the slow breathing and opening our heart to that,

Because one of the most important thing to practice is to be willing to feel everything.

Being willing to feel everything.

So when we've done that for a little bit,

We'll then just go back to the calm breathing,

Letting that go.

And then we'll finish off that meditation.

Sounds good?

Hope so.

All right.

Let's go ahead.

Get settled.

Get comfortable.

I'll continue my open eye meditation.

You can close your eyes if it feels like the right thing for you to do.

And see also that when you're sitting down,

If you can have your hands with your palms upwards on your thighs,

This helps us to open up the energy,

The chest.

And if you feel contracted in the chest,

You can roll back your shoulders and push forward the chest.

If we're dealing with emotions that are difficult,

Opening up for the heart can be very difficult.

So we're in a safe room here.

Everything is good.

Everything is OK.

So you can just sit with your palms facing up on your thighs,

Closing your eyes.

A couple of deep breaths just to repeat and remind that we're entering a slow pace experience of us.

Small smile on your lips.

In your eyes.

Relaxing those eyes.

Relaxing those shoulders.

And really using the out breath just to let go.

For some people it can be very comforting breathing out the mouth.

Just see what works best for you.

Everything is OK.

Everything is safe.

Everything is calm.

Hear your heartbeat.

Noticing thoughts,

Emotions,

And just noticing them disappear again.

From this place.

And it's important that you hold on to your breathing,

The small smile,

Your relaxed body.

From this place,

Get ready to practice.

Repeat the practice of being uncomfortable and comfortable at the same time.

So what you can do now is to face what is actually the reason for you not going for your dreams,

For you not standing up on a stage sharing what you want to share or go for that career that you love or for that family or whatever.

And just intuitively let it arise in your inner imagination.

The visualization.

And when it does arise,

Continue the slow breathing.

If it's something that's intense for you,

Just push it away further in your inner visualization so it becomes very small and far away.

And then you can just move it a bit closer.

The intention here is to be calm while looking at what is difficult for you.

What is standing in the way of you doing what you want to do.

Small smile,

Relaxed eyes,

Relaxed shoulders,

Heart beating,

Calm body.

Everything is OK.

You're safe.

And at the same time,

Be watching at what you might dread.

What you fear,

What you're worried about will happen if you do go ahead and start chasing that dream.

And now slowly just have that fear move away.

Just push it out so it becomes smaller and smaller and smaller and just watch it disappear completely.

And just return all of your attention,

All of your focus to your body,

Your breathing.

Being safe,

Being OK.

Being good.

OK,

Just start moving the body,

Moving the feet,

Moving your attention outwards,

Maybe stretching.

One thing that I want to say before I forget.

Only 2% out of 100% of our worries become real.

Only 2%.

And why is this important?

Because we keep on worrying and worrying and worrying.

So a lot of what's standing in the way is actually constructed by us and not by others telling us you can't do that.

You don't have the skills or you don't have the stamina.

You don't,

You don't,

You don't.

We are actually responsible for this.

So before I go on let me just see here if there is any question.

Alright,

Thank you Adelaide at ENT.

You guys are going to sleep.

Good night,

Good night.

So let me see if there is anybody else who has any questions to this.

And as I mentioned the comment is great Diana.

Again the comment field,

Just go ahead and use it,

Bombard it if you want to.

I'll do my best to read and see if there is anything that I can add to this.

OK,

Thank you also Cynthia.

So,

Hmm,

There are so many ways to go from here.

I think that the most important thing is to not wait.

I mean don't wait,

Start today,

Start now.

You are doing it right now,

Right?

So,

So don't wait with the repetitions.

And that's also why,

Great Morgan.

Yeah,

Wendy if you don't know what you want it's like going,

That was actually my teacher from my psychotherapy studies like 12 years back.

He put it like this,

Not knowing what we want is like going into the train station and going up to the desk and just look at the person that sells us the tickets.

And just be looking at the person and the person says,

Yeah,

Where would you want to go?

And just say,

I don't know.

I don't know.

And she just continues saying,

Where do you want to go?

I don't know.

So we can be in this spot of not wanting what we want.

So what can we do?

We can meditate on it.

If everything was possible,

If there were no limitations in regards to personality,

If we could just for a minute put pause on all our stories,

All our convictions,

All of that stuff.

And just look at what would we love to look back at when we are lying in our deathbed.

I have this very clear image of,

You know,

My family,

My it's white,

Everything I like white.

You probably noticed.

And lying in my deathbed,

Having my family and their kids and my mind actually right now says I am the main awareness.

Just sharing this with you guys and lying there and just feeling such a great joy and not because I'm wealthy in the sense of emotions.

I'm wealthy in the sense of relationships.

But watching I have two girls or we have two girls,

Karina and me,

My wife.

And just watching my kids there with their kids.

They want to have kids.

So let's see if they do.

And just looking back at my life,

At what I did.

And it's not like I'm talking about big dreams about,

You know,

Changing the world or becoming the next one with the greatest idea to save humanity.

I'm talking about the small things.

I'm talking about what can we look back on and really feel proud.

It can be helping one or two people throughout their life.

It can be,

You know,

Sharing thoughts on specific,

Very narrow things that you and maybe a thousand people in the world love,

But you hold on to it and you've done it.

You're proud of it.

So not knowing what you want is quite normal.

And if you do want to find out what you want,

This is a way of doing it.

Meditating on what would you love to look back on.

I have done one meditation which is called Don't wait or something like that.

It has like a view and a tree.

So you can check that one out,

See if it creates some value for you.

And also just to share,

I love getting feedback.

So there's a woman,

Izzy,

That wrote about this one,

What other people think of you.

I did a meditation on that one and she shared that she would love for there.

I mean,

She would love if there was a part two.

So what did I do?

I went ahead and I made five days,

Which is from the 8th to the 12th.

And we're doing it online,

Right?

Live events.

So what I was starting from was that we need to make a decision every morning.

Or else we just get caught up in bills,

Family,

Stress,

Worrying.

We need to make a decision every morning when we before we get out of bed,

Find out what is it that I want to practice that is going to change my life for the better today and tomorrow and not compare ourselves with others,

But compare ourselves with ourselves from yesterday.

So which one thing?

And I am going to I am going to share something with you here.

This is a challenge.

I mean,

We're here to have fun.

We had to meditate.

But what I love about knowledge is not only that's great or wow,

Wonderful.

And just continue my life with the ups and downs.

I want to take that knowledge and integrate it.

And I can only do that by repeating what I want to change.

So this is my challenge to you guys.

This is one challenge,

One thing that you need to decide to do for the next X amount of days.

So one thing that you decide to do every day for the next seven days,

14 days,

30 days,

60 days or 90 days.

I don't have my phone right here,

But there's an app called Days Since.

I don't know if it's an Android app as well,

But I do know that it's on iOS.

It's a free app.

It says Days Since and I have loads of Days Since where I can,

You know,

Challenge myself on different stuff.

And I actually have one which is pretty fun.

And my wife is actually quite she's happy about two of them.

One is Days Since I've been an asshole.

And I do this because not that I'm that big of an asshole,

But I do have,

You know,

My shadow sides that come out very often in the family.

So this is in a humoristic way also reminding me to before I go below the line,

Before I go into villain or victim and start trying to argue that I am the biggest victim and not my wife.

I remind myself I am the main awareness and I don't want to be an asshole.

I want to be a good husband.

So that app is really great.

It's called Days Since and it's a free app.

So check it out.

So the other one that she loves is Days of Receiving Massage from My Husband.

She loves that one.

And actually,

So do I.

But I had I had a tendency to go below the line and and I'm not receiving anything.

She's just laying there.

She has shoulder problems and be all victimized and and doing it for five minutes in agony.

Now accepting that I want to practice this,

I want to repeat this because will our relationship become better by me doing so?

Definitely.

I mean,

Definitely.

Will will I feel as a better human,

As a better husband,

Even a better father because our kids are watching me and my wife,

You know,

Having this moment of me caring for her.

Will that make a difference for them in their life?

Definitely.

So what I'm getting at is that choose one thing for the next X amount of days.

I'd say go for as a minimum of two days or three days.

And I know that it sounds like just a few things.

You know,

It might sound like not that many days,

But but let's just remember that we can only live in the moment.

And and for most people,

We can only remember like really clearly yesterday and when it's come comes to the day before yesterday,

It will start getting blurry.

So just take one day at a time.

But you can commit to seven days.

Twenty two days is what the science says is where we start adapting,

You know,

Integrating a habit.

Another study shows sixty days.

So no matter what,

I can promise you that by repeating stuff and by us understanding that this stuff works and it doesn't require any talent,

We will continue doing what actually creates more happiness.

That's just our default.

We will go for what actually creates more happiness.

Sometimes there's just a lot of things from our past that keeps us holding on to addictions,

Either physically or emotionally.

OK,

I think that we're getting to an end here.

Let me just see if there's any questions here.

All right,

Leon,

That's a good commitment.

Getting up at five thirty in the morning in order to join the rest of us here.

That would be awesome.

So the homework,

I should I mentioned two things in regards to the homework.

One thing is to decide which one thing,

Which one challenge,

For example,

I've gone into the cold water for its day.

One hundred and four,

I think,

Into the cold water from six degrees and then just moving on down to zero degrees.

And I've I've added minutes.

So I've been in for 12 minutes and it's crazy and I'm not going to do it again.

So so just deciding one thing that you want to repeat every day for,

Let's say,

Seven days.

It could be no smiling.

We tend to,

When we contract and go below the line,

Stop smiling.

And as I mentioned earlier,

The reason for us,

The reason for me repeating that inner smile.

Is that we signal to our brain that we are actually doing things that are good for us.

So,

For example,

To give yourself a challenge to smile for the next seven days.

And it's not,

You know,

That crazy joker smile.

It's just a small smile.

And you will forget.

And then the thing is that everybody will forget.

And then we'll just remember and then we'll reconnect with the smile.

And the next day is going to be a bit better and a bit better.

And you will be more and more consciously competent at this.

So just one thing.

The second homework and homework sounds a bit serious,

But inspiration,

Inspirational thing to do is to do this list with shit that I need to let go of.

If you've come on later,

I'll just show this one again.

This was given to my my wife by my brother's wife.

So we need to learn how to let that shit go.

So so the second the second inspirational homework is to,

You know,

When you finish here,

Sit down,

Write down what is actually the reasons for you not getting to where you want to go by seeing what is the shit that you need to let go of.

So I did this one yesterday with three different areas.

And this is what I will be practicing like for the next period of time.

But listen,

We're going to finish off now.

Yeah,

Exactly.

Choose one thing to do and to change.

So as I mentioned,

You can start with small stuff.

It doesn't need to be.

And I mean,

It's better to start with the low bar and then getting that,

You know,

Experience of this working.

And I mean,

All of us have learned how to walk.

Right.

We didn't give up.

All of us have learned how to run.

We didn't give up.

We've all learned how to read.

We didn't give up.

We've all can learn how to smile.

We didn't give up.

We can all learn how to let go.

We didn't give up.

And we can all learn to meditate.

We can all learn to learn to learn to because we didn't give up.

It can take years,

Decades,

But we'll get there because we didn't give up.

Thank you so much for being here with me.

I really enjoy this.

I'm learning myself as we go.

Great,

Carmen.

Yeah,

For 60 days minimum.

But the thing is that we eat an elephant by taking small bites.

So definitely Priscila.

60 days.

I love that.

90 days.

I love that.

I've been guiding meditation since January 1st,

2020,

Because I challenged myself back in 2019.

I really wanted meditation to be a significant part of my life.

So today is day 380 something of me guiding people here in Danish and Denmark at six o'clock in the morning.

So it's not like a contest where we need to take most days start with one.

I can only do one and so can you a day,

Right?

We can only be in this moment.

So just adding,

Adding,

Adding.

It's like adding the days and suddenly,

You know,

We will live hopefully for a long time so we can add more days.

The point is growth mindset is about accepting that we can do what we want to do if we do put in the work and the repetitions.

So thanks a lot for being here.

Thanks so much for being here.

And you're welcome to join tomorrow,

The last day of these seven days.

And I am going to continue,

As I mentioned,

From the 8th to the 12th with another five days there.

Any questions,

Anything,

Just reach out on on Inside Timer.

So thanks a lot,

Everybody.

Have a great day.

See if you can give yourself a lot of different good experiences today.

Thank you so much.

And have a great day.

Bye bye.

Yeah,

Thank you too,

Angela.

Thank you,

Rosanna.

Thank you to all of you,

Carmen,

Adi,

Angela.

See you guys again.

Bye bye.

You.

You.

I forgot that I was recording.

So,

Yeah,

That was the end of day six.

And I'm just,

You know,

Again,

It's it's I definitely need to continue practicing this because I'm using a lot of words and words are good.

But I also need to be aware that not too many words,

The balance between meditation and words.

So thanks a lot for being here.

Thanks a lot for for continuing meditating with me and practicing with me and with the rest of everybody in this circle.

Thanks a lot.

Bye bye.