How To Bring Mindfulness Into Your Day | Zachary Phillips | Skillshare

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How To Bring Mindfulness Into Your Day

teacher avatar Zachary Phillips, Meditation, Writing, Self-Improvement

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

12 Lessons (32m)
    • 1. Introduction

    • 2. What Can You Feel?

    • 3. Managing Negative Thoughts

    • 4. Mindful Breaths

    • 5. Environmental Trigger

    • 6. Managing Big Emotions

    • 7. Mindful Objects

    • 8. Get A Meditation Buddy

    • 9. Detachment

    • 10. Mindful Eating

    • 11. Class Project

    • 12. Quick Recap

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About This Class

If you only choose one thing to do today, make sure it’s mindfulness meditation.

Daily meditation will help you to reduce the severity and duration of distressing thoughts, emotions, moods, and mind-frames by getting you out of your head and into the present moment.

In this course you will learn how to take the benefits of meditation off the mat and into your daily life.

You will learn a collection of quick practices that will extend your formal mindful practice into your everyday life, giving you the tools to remain calm during stressful situations, make positive choices, communicate according to your values, and connect on a much deeper level to both yourself and the world around you.

This course is the mindful boost that you have been waiting for!

Mindfulness: A guidebook to the present moment

Meet Your Teacher

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Zachary Phillips

Meditation, Writing, Self-Improvement


Zachary Phillips is a mental health advocate, author and mindset coach. In these roles he has helped thousands of people move from a place of barely surviving to passionately thriving.

He is the author of nine books including: How To Get Your Sh!t Together and Mindfulness: A Guidebook To The Present Moment, and the creator of the Depresso Espresso web comic.

He is also an instructor on Skillshare and Insight Timer, teaching mindfulness meditation, personal development, and creative writing.

He is a qualified school teacher, personal trainer, martial arts coach, and disability support worker. Working in these industries has given him a depth of experience teaching across multiple topics, to learners of all ages and ability levels. It has also enabled him to cond... See full profile

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1. Introduction: Hi, and welcome to the course, bringing mindfulness meditation into your day. My name is Jack Phillips. I'm an online mental health advocate, author and coach. And in this role, I've helped thousands of people move from a place of surviving to passionately thriving. And one of the main interventions that I suggest is instilling mindfulness meditation into their day. I think it's out of everything you can do for yourself if you choose to do one thing, mindfulness meditation should be that thing. Now, obviously, we want a balanced approach. So you should exercise, you should eat well, it should see the therapists taking medication, do all of that good stuff, socialized. But one thing you can do right now from the comfort of your own home or anywhere. In fact, become mindful. Mindfulness is the state of awareness that arises when you purposely pay nonjudgmental attention to the present moment. That sounds complex. But in this course, we're going to break that definition down and see how to apply it to your everyday life. The basic idea is that a lot of mental duress, a lot of issues that we have interpersonally without work-life, with her family, with everything is because they're true, stuck in our head and not in the present moment. Your thoughts of the future, your memories of the past, all of the emotionality. None of that stuff is actually happening. Now, of course it's happening in here, but it's not happening out there. So what we can do is through the skills of mindfulness is ground ourselves, get into the present moment and then act accordingly. So hopefully by the end of this course, you'll have a collection of tools and tips and tricks and ideas to attain the mindfulness state and get yourself into the present moment so you can act and make decisions that will just best benefit your life in whatever form that takes. With that in mind, let's get into it. 2. What Can You Feel?: Okay, so let's have a little look at that definition again, mindfulness is the state of awareness that arises when you purposely pay nonjudgmental attention to the present moment. When you purposely pay nonjudgmental attention to the present moment. So I just wanted to take a big deep breath just in through your nose and out through your mouth. And check into your body. Check into two more specifically, the feelings coming from your fate. What do your feet feel right now? Are you wearing shoes or socks? Is there pressure? Are you standing or sitting? Is there tension? It either hot or cold. What do you actually feel right now? Now, prior to me suggesting that to you, pride me drawing your attention to your feet. You weren't really acknowledging those thoughts. You weren't really even necessarily paying attention to them unless of course you had some pain. But those thoughts and feelings and sensations were there. They were being sent to your brain from your thing, right? But more than likely, you will lost in thought. More than likely, you're thinking about the future, planning the past, or just sort of lost. Now, I don't say that to be offensive most of the time and most people myself included, where our brains are just churning, throwing up, throwing up possibilities all the time. So one of the ways that we can ground ourselves in the present moment to pay nonjudgmental attention to the present moment is to just focus on the sensations coming from our feet. I like this as a way to calm myself down before I have to do something important, potentially like a work meeting or something potentially challenging like a sporting event. Or when I'm feeling just a bit anxious. Whenever you're sort of 57 lost of out-of-focus. Take a moment, draw your attention to the sensations entering and leaving a fee, give it a try. 3. Managing Negative Thoughts: But what if those thoughts are too strong? What if those thoughts that are drawing your mind or just sort of screaming at you. How can you use these skills? How can you be mindful to those thoughts? One thing you can do is turn and face them. There's those sayings that go if the anger is sort of like a hot coal is like you're holding onto hot goal with the intent to throw it at someone. The idea being that if you stoke the fires of those thoughts, if you try and run for them, if you try and address them and sort of block them out, you're going to get burned by them. The problem is this. How can you, how can you sort of address those negative thoughts? How can you manage those negative thoughts? And by negative thoughts, I mean, you know, emotions that you don't like feeling she don't like something that you don't like without sort of fighting against them. All the way to do that is, well, there's a couple of ways to do that. The first way to do that is to sort of save yourself. It's like it's okay to have these thoughts. These thoughts are okay. I accept these thoughts now. Now why should you accept them? Well, if you have the thought and then you start piling on judgments and running from an attacking itself for having the thought, whatever it is, it might be thoughts of aggression or violent or lust or cravings or whatever it is, something bad. Memories of the past whenever it is. If you add your own judgment to that, you've got the thoughts and now you've got your own judgment on top of those thoughts. So you actually making it worse crystals and you sell for having bad thoughts. What help they weren't stopping thoughts. And it'll just make the overall negativity of your brain worse. So first of all, if you can try and to step away from that and just, just let them be. And the second thing is, is you can sort of ask yourself, well, what are these thoughts trying to tell me? I consider it sort of like physical pain. Let's say you've got your year-old your ankle and your ankle saw, you're now at your brains now getting pain signals by Ankylosaur. But what does that pain Do? It tells you to be careful with your ankle. You maybe you've got ligament damage, maybe you've got bone damage, maybe there's something going on there that suggests that right now your ankles in a bit of a weakened state, it's not ready to be used like you usually do it. So the pain feelings that you get remind you every step you take. Like our There's something going on here. It's a paint actually, in a sense helpful. It's not pleasant. You don't like it. You'd like to turn that paint off. But if you were to turn that paint off, you might use the ankle in an inappropriate way away that damages at catastrophically. So you feel that pain. So let's apply that same analogy to thoughts or negative mental phenomena. If you have those bad thoughts, it could be some one part of you telling another part of you that something's not right. Something's wrong with the relationship, something's wrong with the work. You desperately want something or something's not in your life is just misaligned from your true values. Just like an ankle is telling the rest of us like, Hey, I'm, I'm, uh, I'm not. Well, maybe these thoughts are a bit of a warning sign that you need to change something in your life. Now maybe not, maybe they're just the typical rumination of regular human brains. Maybe it's a symptom of mental illness, but just maybe it's a little bit of a warning sign. So not only should you step back from the judgment of those thoughts, but you should also consider like what are these sorts trying to tell me. So we're there now we move into addressing the mindfully with learnt that if we try and push away from them, they'll grow stronger. If we try and ignore them. They if we actively ignores like I'm ignoring you, it's like, well, yeah, here very clearly ignoring me. Everyone knows that, right? So what you can do instead is turn and face them and really just observe those thoughts. So in the same way that we observed the feelings coming from our feet, we can look at the thoughts now by thoughts on meaning any mental phenomena. Turning woods. Close your eyes if you'd like to right now, and just watch your thoughts. What do they feel like have begun? Where are they located? Are there any emotions or other mental phenomena coming with them? And what you'll find is that if you do that practice, if you turn and face them and just acknowledge and accept them and watch them. Muslim with real intensity. You'll see that these thoughts, negative, positive, whatever they are, they come in waves, they'd really strong and then they taper off. And then they come back again really strong and then they taper off. It's almost like you see them appearing from nowhere. Because when thoughts come from right, they just come in and they get strong. And then they disappear. Playing through this in your own time, sort of on the meditation man is a good skill to develop. Because in the real world, when someone says something that angers you or something happens that makes you nervous or just these thoughts pop in. You will know that they'll come. And the Nagar, you've seen it happen. Same thing with addiction. And the idea is that before you take action, before you do something, you might regret, you go. Remember, I remember watching my thoughts come peak and then drop away. Yeah. So give it a try. Something comes into mind to 100 and face it, don't run from it. What you can, what you pick, what you'd go. With acceptance. 4. Mindful Breaths: What I want to introduce you to now is the concept of a mindful breath. If you've watched any of my other meditation courses, you will know that the basic practice of meditation is you take a seat. You do, you just start drawing your attention to the breath coming in and out of the nurse. That's your focus. Your mind wanders, you bring it back, your mind wanders, you bring it back. And what you're doing is basically training the mind to acknowledge distraction, not get trapped by just acknowledged, accepted. And then when your mind wanders, you just bring it back to the notes. Bring it back to the notes, bring it back to the nervous because I sensations coming in and out of the nose are constantly changing. So they they're a good point of focus. And it's always with you. As in, no matter where you are, you've always got the breath. So what I want to introduce you to now, this concept, this idea is of a mindful breath, just a single mindful breath. So it's the same practice that you can do for one minute, five minutes, 10 minutes as a formal seated meditation. But that same practice of a mindful breath can be done anytime, anywhere and without anyone else knowing it. So once again, the idea is that you just take a slow breath in through the nose, out through the mouth and just focus on it. Focus on it like you've never seen a breath before, like you've never felt it. So just right now, as I'm talking, just start that breath focus and focus your attention on the breath at the nose. What does it feel like? Really draw your attention to it. Now this concept of a mindful breath, once again, can be used in response to challenging events, to someone threatening you or someone annoying you, or you having these feelings of cravings or desire, any of those negative feelings. Use it as a way to bring yourself into the present moment. Okay, give it a try now, do one month full breath in through the nose and out through the mouth and just draw your attention to the sensation of the breath. At Banaras. Multiple birth is good because once again, the sensation that the nose is happening now, it's in the present moment. It's not anxiety about the future. It's not ruminating about the past. It's not debating what will happen when you speak to someone. There's no future planning. It's happening now. 5. Environmental Trigger: We can tie the concept of taking a mindful breath to an environmental trigger. An environmental trigger is something that happens in the external environment that you can use and sort of latch a habit onto to change. So there's a couple of defaults that I go to. Every time I touch a door handle, every time I open a door and turn, the act of contacting the door is a trigger for me to take a mindful breath, touch a door handle, opening the car, going to the toilet, entering or leaving a house, whatever it is. And what you've, what I find by doing that practice is that throughout my day, I might only remember to do it half or a quarter of the time, but that adds lucky no 20 moments of mindfulness into my day. So checking back into the present moment, touch a door, check back into reality, touch a door tech back into reality. So not only does it benefit me those 20 times, but it also stops me from ruminating down those pathways every time I touch a dog comes back into the present moment. But beyond that, the fact that I'm taking that action to take those mindful breaths. So often reminds me even when I'm not around a door handle one, I'm just doing my general daily stuff to just be mindful. I'll be washing the dishes and then I remember Marvel breath. And rather than taking them off from net breath, then I'll just check into what I'm doing. I'm doing the dishes, I'm playing with my son, I'm doing my work, whatever it is ongoing. And the more I practice this, the more I find that I'm just in general, karma, more in the moment, more mindful. And that helps to just, it just feels good for lack of a better expression because I'm not off ruminating or, or anxiously worrying about something. I'm here in the present moment. So let's talk about a couple of environmental triggers. Like I said, don't handle is a good one. If you like, and you know, we all carry our friends around. You could set an alarm on your phone to go off. Whenever. Some mindfulness meditation apps, how have the option that they will send mindfulness or sort of triggers. I, hey, hey, you meditating, Hey, here's a thought, hey, take a breath. They're great too. But obviously, there's an issue I have an issue with the phone because the fine can be quite tempting you that the alarm goes off into like, oh, you're on social, maybe not. But if you find that you do use social a lot and you sort of a bit worried about it as an addictive sort of thing. You can trigger touching your phone, as in every time you pick up your phone randomly to go on social media, not in response to a message on it, but every time you pick up a phone to go on social media, before you go on social media, comes slow breath and you might find that that's enough to check you back into the moment. You could parent with going to the toilet. You could pair it with talking to someone. Basically just, I want you to have a think about things that you do semi-regularly throughout the day and consider pairing, taking a muffle breath with that. And if you're not sure of an idea, do the door handle one because it's a great starting point. 6. Managing Big Emotions: Speaking of environmental triggers, another one that I like to use is when I noticed myself getting angry in response to someone. I'm not a very angry person. I don't really feel heightened or extreme emotionality anymore. I used to. But I know now that in general I'm pretty calm, I'm pretty controlled and I don't feel like extreme anger or jealousy or right. But sometimes I do. And because it doesn't happen that often, I'm now able to use it as a trigger. These I feel this motorbike all I want to take action and do something urn. That's enough for me to step back and go, Hang on. What's going on here. Why do I feel this way? What, what has caused this to happen? And that, that little just detached breath, that idea, that trigger of sort of a rule set for myself when I feel an intense emotion. Now, I will apply the same rule set to any intensive motion to lust, desire, craving, whatever it is if something comes and it sort of makes me just want to act my Hang on. Why? Just take a small step back and ask myself, why do I feel this way? What does it feel like? What happened beforehand? And the idea being that I'm using my emotionality as a trigger to internally investigate, to introspect, to look at my thoughts still got my emotions to look at my feelings. What do I feel this way? What about this person or this interaction caused me to feel that way? When I go through this process, I find that I'm less likely to say or do something that I'll later regret. And over the long-term, those, those positive choices accumulate. If you imagine, if you are very quick to respond to anger or jealousy, lust or addiction way your life with late too. If compared to if you could choose to take a breath and take potentially different course of action. So what I want you to think about is saying to yourself, okay, if I feel an intense burst of emotionality, rather than acting, rather than acting straight away. I'll take a small breath or detach. And I'll ask myself, why do I feel this way? What specifically do I feel? What do these feelings feel like? How big are they? Take that moment to investigate and then potentially change your actions? Yeah. 7. Mindful Objects: There's another mindful tool that I like to employ, and this one is called a mindful object or mindful rock. What I've got in my hand here is just a common River rockets fairly smooth, but you could use a coin, you could use a key, you could use a pen lead, whatever it is, just something that sits in the palm of your hand. And what you gonna do with this is if you can just describe something right now, just just hold onto it. Squeeze it. What does it feel like? How heavy is? Is it smooth or is it hard? Is it plenty? Is slick. And take a look at what colorism are the gradients? Are there shadows? Does the color change or is it uniform? What we're doing here is learning to be mindful when observing something. How heavy is it? Has it feel, and they feel it through your hands? The idea being is that you're learning to apply multiple focus onto an object in, in front of you. Now, this practice alone can be a mindful practice. You could choose to use mournful feeling as a ongoing mental practice every morning. But you can also use it in the moment. Yeah, you pick up a pen. What does this Penfield like? You touch a keyboard. How does that feel? You open up a book? How heavy is the book? What did the lines look like? And if you think about what a book is, it's random squiggles on a page, the brain turns into imagery. If you step back and appreciate that fact, feel the weight in your hands. I like this approach because it does a couple of things. If you're like me, you might be fairly fidgety. So I like to sort of play with something just to calm down and get into the groove. And if I find my mind sort of wandering or I can't sit down for dedicated meditation practice. Or if our farmers are bouncing around between things, having something to just sort of fidget with works well. But you can go from fidgeting to marvel observation. So one of things you can do is get a couple of objects in your hands. For example, a coin and Iraq and hold them, just hold them out. Now if you're sitting, you can rest those onto your legs. Are the cross-legged or straight legged, whatever it is, and just feel the weight in your heads. And what this does is it is, even though it's a small way, they sort of pin you into meditation posture in the sense of if you're holding a coin in a rocking your hand on your legs. And then you go to get up to grab the phone to move, you'll feel that weight of resistance. You might even drop the rock. So it's a very good way to remind yourself to stay practicing. But in the moment, as in your everyday life because we're bringing mindfulness into our day. You can just reach into your pocket, The Rock grabbing case, grab your wallet, just feel it. Just hold it just a little bit. The idea being that once again, the sensation coming from this rock, the feelings coming into my hands are happening right now. My mind is elsewhere if it's on the sensation coming from the rock. So you can use this as a little practice. Get, get the object, whatever the object is, fear, hold it in your hands. And just, and you might come to mind drifts. Come back to the sensation. Gently acknowledge why it's drifting. Gently acknowledge thoughts, feelings, emotionality that pops up and draws your attention away. The drug back to the sensation of the rock at your hand. 8. Get A Meditation Buddy: And our core, we're social creatures. So one of the things you can do is to hack the social system by discussing, connecting, and sharing the idea of mindfulness with someone in your life. If someone in your life is a meditator or wants to meditate, pair up with them, and just sort of make a little agreement that you should each other a message and say, Hey, are you practicing mindfulness today or Hey, be mindful right now. The idea is, is that not only are you holding yourself accountable to someone else saying, Hey, are you meditating today? I meditated today are no, I didn't. You sort of got this back-and-forth Sort of like, like an exercise buddy, but for meditation, right? And meditation buddy. The random interaction, you shoot someone a message, they shoot someone back. That's another trigger of mindfulness. And also it gives you an opportunity to start talking in Xcode and discussing exploring these concepts. So if there's someone in your life that is interested or could be interested, show them this video, show them other mindfulness concepts. Teach them the stuff that you've learned, but then make a promise to each other that you employ, the lessons learned that you will remind each other, that you'll be mindful with each other and you'll send reminders. And the idea is that those reminders and those thoughts of the other person will sort of get you to continue the habitable, get you mindful throughout the day. So it makes sense. 9. Detachment: Speaking of social situations, the next time you're in a group situation. So there's you and two or more people. Just take a little like a literal and physical step back, just, just a small one. And just watch, just watch for a little while. And obviously you're talking interactive, you usually do. But what I want you to try and do is just, just employ a slight measure of detachment. Realized that not you're not only talking to these people, but that the conversation is happening. And people are sending literally mouth sounds through the air that had been interpreted by people's brains. And everyone's taking slightly different things from the conversation. People who are using body language, they using tone, they using body positioning, right? All of this stuff is happening all at once and everyone's also on top of that, got their thoughts that are going off in addition to the conversation in different, in addition to the cues, in addition to all of those things, the idea being is that you're basically taking a step back and trying to be mindful of what's actually happening, BB, be in that moment. It's a little bit interesting because you sort of stepping away from the conversation. But what you're doing is, is you're giving yourself a little breath. And you might find that rather than just sort of spilling out over thoughts and things that you're saying or feeling. You'll actually contribute to the conversation. With a little bit more clarity in control, you might find that you'll say and do things that are embarrassing or that are a little bit more in line with what you truly think and believe and value, as opposed to just saying things to feel the silence. A lot, a lot of the time people struggle with sort of not saying something, this sort of waiting for their turn to talk, as opposed to listening and engaging. And what you, what you get by sticking back into attaching is you get to see that happening in real time. Both the impulse within yourself, but you get to see other people interacting. So it's a way to learn human social interaction obviously. So we've learned how you're interacting without sort of going through the pain or embarrassment of putting a foot net, so to speak. The reason I say to take a physical step back is because, you know, our bodies link to our minds and vice versa. So if you're not leaning in, it's very hard to mentally detach. But if you take just a little tiny step back and just straight knee posture, you've you've taken a physical step 2 to impact the physical space around you, just a small one, but it's enough to let you know that's like, okay, I'm going to be hearing in this conversation, but I'm also going to be mindful whilst doing it. And you'll find that a little bit of practice doing this technique of detachment actually allows you to engage with people on a much deeper level and much more soulful and valued level, as opposed to just sort of floating on the surface with idle small talk for lack of better expression. You will notice that people might be struggling. You might notice that people are sort of hinting at something. You might notice that people will want you to ask or are in need. And you'll see those signs and you'll be able to be a better friend, partner, parent. All of those sorts of interactions will improve because you'll just be more interpersonally aware for like a better expression. 10. Mindful Eating: So now we're going to look at mindful eating. Now once again, if you're out with friends, you might be eating. But we all eat every day and it's a perfect opportunity to be mindful. There's a couple of ways we can look at this. The first way to look at it is to just really just take a moment to think about how the food that you're about to eight got to, you know, most of us, if not all of us, don't leave off the food we farm and produce, right? So it took a collection of processes and humans and systems and structures and machinery to both may create, produce, and ship and sell the food to you. How to get to you? Was it made? Do you know? Take a moment to think back and go. Okay. Well, I bought bought from this shop. They probably sourced it from this, this place. It came from this country. These are the processes. That's sort of the reality of the food you're eating a lot of the time, it's very easy to just to grab stuff and shove it in. But it can be quite beneficial to start thinking about the three that we're putting into our body. Both in terms of where it came from. Is it sourced ethically? And what it is, is it, is it made the best ingredients possible? Because quite literally you are what you eat. So the next time you're eating, take a moment to consider where that food's coming from in the quality of it and how it was made, how it's prepared. And the second thing I want you to consider is the actual taste. What does the food taste like? Is it strong or is awake? Are they subtle flavors? Are there under cards? Don't just shovel it in an IEP for the sake of aiding, but really take a moment to taste the food. Now I warn you, I have put this practice to a bunch of people and they've come back to me and said, Hey, Zach, you sort of ruined that food for me. Because they realized that when they were eating mindfully, they didn't like the food. It was too sweet, was too salty, just didn't taste right? But the thing is prior to eating mindfully they were eating it just ongoing. The reality is is that I never liked it. That was just distracted. If you're watching TV, if you're just eating without thinking. If you're shoveling fruiting as a, just a form of nutrition without sort of tasting it, you might not actually like to food might be causing you some pain. But when you actually eat mindfully, you'll start connecting to your food. Now this is important for a couple of reasons. Not only just from a taste perspective, but from a health perspective. I've started eating mindfully and then observing my body afterwards because I've had a history of belly stuff, belly problems. And what I realized through eating mindfully was that I've actually got a gluten intolerance and I've got a lactose issue as well. But for years I just thought That's how my body just felt. But by monthly eating and then sort of observing my body, I was able to go, Okay, I realized that I've got these problems when I eat these sort of foods. I have these sort of issues. And you might find that you have similar issues or issues with near certain foods. Maybe there's a slight allergy or intolerance or whatever it is. But you might just assume that that's how your body naturally, just, that's what you're like. Maybe an old strongly suggest you go through the doctors tests and all that sort of stuff. But one of those things will be mindful eating. If you take a moment with all your food to eat and consider how you're feeling. You'll start very quickly learning the impact of those foods. I know now that if I eat a food that I'm intolerant to almost instantly, I think this feeling that I get numb like, Okay, whatever that is, that's not good. That's not right for me. Yeah. So take some time. Mindfully eat your food and really just think about what does it taste like and how am I feeling eating this and do that at every meal. 11. Class Project: So the class project will relate to a mindful eating. The next time you eat something, I just want you to take a step back and consider the three things. Where did my food come from? And what does it feel like to actually eat this food mindfully? Yeah. So what you're gonna do in the class project is just going to eat the food like that. Go through the same process that we just covered in the previous video. And then just write down, I eat this food. I've, it's sourced from her, came to my plate in this process, just a very simple sentence. For example, it was made in this country, it was sold from this shop. He went through this process and Alto my plane. And then this is how it felt like to eat this food. I liked the taste or I actually didn't like it and I didn't know that I didn't mark it. Basically just a one-page journal entry on the process of eating food mindfully. Yeah. So I'll put in the project notes a sort of a little mock up into little example of how to do this or click there, you'll see exactly what I'm talking about. But basically you're going to eat and very mindfully and then report back on how that felt. Give it a try. And then if if you like, if you'd like to process, you can keep that process going. And also in the class project section, if you've got a question or query or something that you want more clarification on, Ask it there and I'll I'll sort of give you some further guidance on the topic. So my fleeting give it a try. 12. Quick Recap: Okay, so let's just do a little quick recap here. Mindfulness meditation is the state of awareness that arises from purposely paying nonjudgmental attention to the present moment. Remember that means that we're getting out of our head and into the present moment by doing things that increase our mindfulness. If we focusing on the sensation coming in and out of our feet. We're not lost in thought. If with feeling what a key fields like in our hands, we're not ruminating on the past. If we take a step back and observe the conversation, we're not just jumping in and spilling out thoughts out without full Yeah. If we are being triggered to act in response and to take that mindful breath in response to heightened emotionality. We're not saying or doing things that we might later regret. And if we're tying our mindful breaths to a door handles or to other environmental triggers where money ourselves to be monitored throughout the day. All of these actions will brings back into the present moment. And the act of coming back into the present moment will help to make us come kinda and we'll improve our interactions in our relationships across the board. If you like this course, I must suggest that it's come from the book, Mindfulness, a guidebook to the present moment. So this book is something that I wrote basically in response to the overwhelming encouragement and success from the meditation courses that I've got up online. I've had a lot of people saying, hey, I want a resource where it all in one place. Now, if you click the link, it will take you to my website and you'll be able to read a bunch of the chapters from this book for free online. I release everything I do for free online over time, the idea being is that the benefits of meditation, mindfulness meditation is so important to me that I want Iran to be able to read it without the paywall block of having to buy a book. That being said, if you want to own it now if you want to get all of the access to the chapters, it's out of the paperback, e-book and audio book. But like I said, it's out for free. Now, up above you, you'll see something that says rate and review. Please, please please do so. It's a way to let me know what you're enjoying, what you're not liking. And if you give me the positive reviews and makes me feel good, what can I say? And I would also love if you're enjoying this, if you want to stay updated from when new courses come out, click that, click that part that says following or subscribe. And you'll be notified when new courses coming out. I've got a bunch more mindfulness meditation courses that I want to bring to you. For example, a developing a mindfulness practice. You know, like getting you meditating every day and a whole bunch of other stuff down that path. So if you're interested, follow me. Anyway. Take that mindful breath, bring mindfulness into your day. And yeah, I hope, I hope this course has helped in benefitted you because like I said at the start, mindfulness meditation if I could only, if it can only pass on one thing to my friends and my family, to everyone. It will be to get people meditating mindfully. Have a good one.