Like to introduce you to my metaphor. This Joshua is the state of our mind when we're in clarity, the waters clear. And we're able in this time to have to have good quality communication, to have good quality, understanding what's going on around us to be inspired, to be ready just to download the things that can shock even ask the genius of the world. That connection to all things is available to us when you're in this face. But when he comes into action, and starts with some nonsense starts getting psychic and worrying about being judged and all that kind of stuff that we spoke about earlier. This is what happens to our mind.

Now Einstein said you cannot solve a problem with the same thinking that got you there. And that's really, really important to consider because Anger is one of those experiences where when we feeling enraged, we're very driven to solve the problem. We're very driven to have an office, somebody to tell them something's not on to sort out or solve a problem that's going on, that we are feeling angry about right then and there. This chart shows us quite clearly that we are in no state to do that. And this is really, really valuable, important part of this training. When we see that our thinking has created feeling, there's a poor quality for us.

And that's not just anger, it's a lack of self worth or self esteem. It's feeling uncomfortable or unhappy is feeling guilty or, or sad. This is no state from which we function well. And it's no state from which to solve the problem. So our instinct to solve or fight about something in the moment that we're feeling pissed off, is exactly the wrong thing to do. There is only one really good solution.

And that is that we have to get started before we start to address an issue. Now if we could recognize that it's thinking that creates experience, even though we don't always notice that thinking, even though it's sometimes it feels like the anger is coming up in us, before we've even had a chance to think, if we could recognize the thinking was creating the experience, we wouldn't have to be so driven to solve the problem in this moment. And in fact, what you'll find to be very curious is that most of the problems that we think we have to solve when we're in the state actually don't have to be solved at all that often generally non issues and they've only been created as an issue by our mind in that time. So if you think about my client who took so personally the money stolen from her that she Shabbat finish you It sounds very personal for her that he stole that money from her.

That was a problem to be solved. But while she was in the state while she was in the state, she wrote her relationships with entire family always happened. Instead, she waited until her chart was clear to come up with a reasonable, appropriate solution for the problem. I'm sure she would have solved it quite differently. And she would have continued to have really great relations with her family and being able to teach her nephew not steal from her. So the article is to wait for the shower to clear before we address the problem, and that's really, really important.

And there's only really one way for the star to care, and that is that we have to stop shaking. And that means stop adding more words to the file. It means stop being with the problem in the moment. And I'm going to show you how to do that in a moment. The only way to stop shaking the start is that we move away from the subject completely. And that is distraction.

I spoken about distraction every now and again, throughout this training, distractions, the only way that we can move away from this job if we stay with the thinking in any way, shape or form without checking the door, and we're going to keep producing this feeling that we want to move away. So ever Einsteins logic you can't solve a problem with the same thinking that got you there. We cannot solve this problem through logic. In this moment. We can't make anger go away by being logical. Unless we captured when a little spark of tissue paper.

There's no way to make us feel less angry by trying to be reasonable or logical issue. So the first thing we have to not do in order to live this jostle To try to logic our way through. The only way to Super bizarre is to get the job down which is to become distracted by something else. And so all of the things in our body. The second thing we must do when our door is shut, and this is tricky little is that we mustn't attempt to make the thinking leave our mind. It's impossible to think thinking out of our mind.

And I'll show you what I mean by that. Just for a moment, I'd like you to imagine a pink elephant chorus. Okay, now thinking about that, I'd like you to think out of your mind, or we could spend 10 minutes on this, you would not be able to get a pink elephant out of the mind. And the reason for that is that anytime we spend time was the subject. We keep the subject in our mind to think the pink elephant out of my mind. Thinking about the pink elephant keeps the pink.

So how do we get the pink elephant? Well, turns on, it's actually quite simple. Don't worry about the pink elephant, you and I are going for a little. We're going for a walk in a beautiful landscape and really the pink elephant can come along with us. It's not an issue. We don't have to get rid of it.

We don't have to do anything about it. We don't have to work on the big elephant in any way, shape or form. So let's go for a walk. My favorite place to go walking is up in the mountains. We have a beautiful mountain range in South Africa called the Drakensberg and when we go walking up in the dragon's Burg, it has this kind of changeable weather pattern. So you could be at any one time in beautiful sunshine or in rain or in mist.

It's quite extraordinary actually. And it's very green in that area. So imagine that you're walking with me after school. We're surrounded by greenery. The air is very warm and peaceful right now, perhaps there's a gentle warm breeze that's flowing across our skin. If we listen, we can hear some of the birds in the background.

There's some very, very beautiful sounds coming through from the sound of the breeze, stomp the birds. If we look up at the skies, while South Africa has the most beautiful blue skies, with just a little fluffy white clouds passing us by, we can feel the burn and our legs from walking uphill. It's an amazing experience walking up and if we turn around from this mountain, there's this endless expanse of wild mountainous area. It's beautiful. When you see what happens is that when we take our mind somewhere else and we engage online in something that is interesting, engaged, imagination perhaps takes us to a place of good quality feeling. Then we've got About the thoughts that we have previously, we can really only hope one thought in our mind at the time.

Now, sometimes my clients try and con me that they can keep the pink elephant with them. But what they're actually doing is they're flicking between this experience and the pink elephant, if they do manage to keep the pink elephant within at all, which must be better. And so we actually can't keep the pink elephants down mind while we're thinking about this landscape. This is the art of distraction. And this is really, really important. We cannot make a fool out of our mind, but we can become distracted from that.

And the art of letting go of thinking that is creating poor quality feeling is to become distracted from that thinking. Now when you become distracted from that thinking and your feeling settles down, and you return your mind to clarity This one's on its way but not quite there yet. When you return your mind security Then you have available to you whatever it takes to solve the problem. If the issue that created the anger for you, is still in need of solving this clarity is the place from which to solve that issue from what you created, your anger was created only in your own thinking. And there's really nothing to solve. And you can recognize that from a place of clarity, then you save yourself the trouble, you really don't have to solve anything, there is nothing to do.

So the art of returning to well being is to do nothing. And the coastal to that is do nothing and your mind will become distracted by something else. And when it does become distracted, you'll be in the feeling of your thinking in that moment, and the next and the next. Remember that in truth. So now we know how to do nothing and how to pay attention and have awareness. So it looks Like it's going to be easy sailing.

But actually, in reality, it looks a bit more like this. Mini gets going, thinking gets raffled feeling comes along. And we have a little bit of attention inside of ourselves a bit of an awareness inside of ourselves, that suddenly wakes up to the fact that there's something going on. Now, my awareness is actually a character in my head, and for some reason that I can't exactly explain. He looks like Joseph in his Technicolor Dreamcoat. So if you're, if you have Christian mythology, you'll know what that's about.

And he's got these little leather sandals on his feet and he's got the long curly hair. And he's so cool cuz he always stands leaning up against something. Purposely just enjoying the walk. That's my awareness in my mind. And so thinking starts up and get to the crazy and bad feeling arises anger and happiness or lack of self worth, or whatever it may be. And awareness goes on.

What's going on here? Because awareness is watching for bad feeling. Now, I call it that feeling there's not really anything, such as bad feeling. It's just a feeling. It's neither good nor bad, to feel sad or angry or unhappy. It's just a feeling.

But we'll call it for the sake of this training, bad quality feeling. So let's say for instance, that many me's busy having a fight inside my head was somebody's awareness wakes up and goes, Oh, that doesn't feel very good. What's going on here? Oh, I see you having a bunch of stranger in your head or with somebody and you hate them. They're not even in the room. And they go Oh, geez, thanks.

Thanks. I don't want to do that because I don't choose to suffer. And the suffering for me this anger that I'm feeling this frustration or irritation or this fighting feeling, okay, I don't want to suffer. allow myself to be distracted. I'll do nothing about that thing. And other llama sauce become distracted.

But the truth is that this thing, this drama that's being created by many is so much more interesting than anything else that's been going on around the outside. So I decided to allow myself not to continue with that thinking and to get distracted. And before I know it, I'm back to having that same argument. And the witnesses to be back again. Okay, I'm gonna get distressed. I'm not going to add to that.

At the moment, my attention wanders and back through again, witnesses. Hey, you back there again. Ah, no way to say you back there again. Ah. But the thing is that the beauty of awareness is that even though my mind wants to jump back to the drama that's been going on, initially, is that bonfire was already both quite high before I woke up to the fact even though it wants to go back there at some point, something else will come along that will be more interesting. If I keep catching myself, before I add more to that fire, I keep catching it before I make the drama bigger than the feeling will start to settle down and the structures will start to become less and less interesting relative to what's going on outside of myself.

Now, if I were just to settle down and feel what it feels like to be in my body and pay attention to the environment outside of me, that could be sufficient distraction, if I catch it early. But if I made this raging bonfire before awareness finally woke up and said, Hey, what are you up to, then it's going to take a little bit more distraction. And I'm going to have to keep catching myself because my brain is going to want to come back to that trauma, time and time again. So that's actually what your experience is more likely to be like, particularly in the beginning, where you're not catching yourself very early on. In the long term, you're going to become quite adept at being aware of your feelings, when you check in and check in and check in all the time you start to practice checking in Start to make a habit of checking in.

And so this becomes second nature chicken, what are you doing chicken? What are you doing chicken? What are you doing. And when that is a habit, it's going to happen automatically. And if it happens automatically in a lot, you're going to catch yourself much earlier on in your process of creating drama in your mind of the many beasts and out of control. And it's going to be easier and easier to just let that go and move along.

And the more you let things go and move along, the better you become practice of letting things go and move along. So that's also going to become easier. So just a little bit about the practice of mindfulness, which is practicing this thing, basically, out of a stressful situation, so that when you come into a stressful situation, you're already pretty good at it. And I'll talk to you a bit about meditation, which is another way of practicing this thing.