Okay, friends, so it's also really important to start to become more and more able to do self practice, right. So instead of always using the videos, which is also wonderful to become able to do it by yourself. So when we do these sessions, we want to be kind of prepared a little bit before, right. So we want to just take this five minute warm up video that's also there, or maybe a bit longer, maybe do a full yoga session before to connect with your body and to open up a little bit the joints and the muscles in the body. And also, whether you do the videos when you do self practice, is to create this sense of commitment that you're going to save yourself for discovering 10 minutes, 20 minutes, half an hour, half an hour, I'm going to focus and I'm going to try to develop this this inner awareness in whatever you you feel you want to.

Otherwise it becomes just sitting for 10 minutes and planning, maybe your next holiday or your next project for your work. And then yeah, you've been sitting still for 10 minutes, but it's about what you've been doing with your mind. So making this commitment that you say to yourself, I am going to sit still for some time. Now this is also what the Buddha What am I did before he got his enlightenment under the tree. He said, I'm gonna sit underneath this tree and I'm not gonna get up or move even if my body is gonna break down or if my legs are gonna fall off. I'm gonna sit until I realized the truth.

And he said there for quite a long period of time. I'm not going to say added something that we also should do for the Super Soldier. But making this kind of statement also to yourself for this 20 minutes, even if I feel a little bit of restlessness, even if I feel a bit of tightness, I'm just going to sit with it and do this, whatever exercise that we're going to do with it, stick with it. So this is the full commitment in this practice and also in this whole whole course, to be committed. And also, of course, that we kind of need to set the intention. What is it that you want to develop for yourself?

Is it to find Inner peace? Or is it taking just 10 minutes to sit in? And think about your work? No, probably not. It's about becoming able to realize a bit more the finer layers of yourself and also becoming able to realize if there is tension, what is the tension, if there is some tightness in the mind or some feelings of discomfort or feelings of anger said, sitting with it coming face to face with it being like, that's what it is, instead of reacting always to it and trying to do something about becoming aware of all the layers of ourself and going through that today can peel off more and more, until we come to the source of our self, our true nature, our true connectedness with something greater than ourselves. Also important to have a kind of nice place to do that.

And that could be in your bedroom that could be your living room. But having one place where you always do these practices or maybe in the park or in the forest, or wherever you want to do it, but having a kind of set plays, and also a set time, the day that you do it, for instance, every day at nine o'clock in that place, or every evening, it 10 o'clock, is wherever. Another important thing is to have a little timer. Now I have some timers in the toolbox also here in the course, but otherwise, have a timer on your smartphone or something, use anything because otherwise we have no idea about how long we're actually sitting for. And then we realized sometimes that we were Sitting and we're doing our breathing in our meditation. And then we think, Wow, I've been sitting already for half an hour.

And we look at the clock, and then maybe just three minutes past or something, and we look at the clock and we go, Okay, so if I keep going, then now It must be for sure half an hour, and then you look again and again, just three minutes. So becoming able to have a clock in or a timer, put it on the time you want to do the practice for and then don't worry about the time just sit for as long as you need to the bell goes. Otherwise you become very obsessed with time, but it's not about time. It's about the coming time less. And then lastly, the very important thing is to stay to stay friendly. Instead of thinking like God is like this and then we feel for instance, a sense of Have restlessness coming up any night should not feel like this or I shouldn't feel like it.

No, that's not the right thing. That's one part of the mind forcing another part of the mind. And this is still conflict. It is not what we're trying to develop. We want to develop this harmony to develop peace and not another battle, right? So learning to become able to sit with whatever is there and to keep bringing your awareness back whenever drifts away to a thought about the future or the past or a beautiful idea about the present moment.

Just becoming centered to what is actually happening right here right now. When it is it's this wonderful feeling or not wonderful feeling to stop judging and to just be okay with whatever is otherwise it becomes another game of the mind. We try to develop is to go beyond the mind. To go higher than my to realize that the mind is a part of us it's a game but the high consciousness is the source of ourselves.