 There we go All right, we are recording so just to just to summarize what I was saying is I've had a lot of experience personal experience with mindfulness that has really taken my trading to the next level and this initial session is really about demystifying some of the myths or misconceptions around meditation how meditation can help us in our trading practice a lot about self-awareness And like I said, this is definitely not my area of expertise I just know that I have had a lot of benefit from the from the experiences that I have had With this kind of stuff. So with that, I am going to turn it over to Trader Bianca to kind of talk about some of these concepts and really for this for this initial session We are really looking for you all's feedback on what you think would be beneficial From the different things that we're going to be talking about Okay, so this initial session is to kind of lay the foundation of Some ideas that we have around what this group can be But we really want your feedback to get information about what you think would be helpful from this aspect as well and with that Bianca take it away Yeah, hi. Hi everyone. I'm so excited about this And thanks Steve for the nice introduction Well, let me tell you just a little bit about myself. I don't have the lengthy trading background that Steve has but I do have a very long background in yoga I've been a certified yoga instructor for over 20 years and obviously practitioner and You know some of this mindful practice Obviously goes hand-in-hand with yoga because yoga is really just mindfulness and awareness in a physical in the physical form so I Wasn't sure about how this would work out logistically here today If if people were able to access their mics and ask questions if they wanted to how do you how do you see that happening Steve? Yeah, I'd like to open it up, but let's do this If you're not on me To go over first if you know if you want to wait for that if you want to I don't know Yeah, what I what I'd like to do the way I'd like to work that is if somebody would like to jump on and ask a question Instead of typing in the chat Please let me know in the chat first and then I'll give you the okay So you can jump on and and unmute yourself and and start that way that way We don't have a bunch of people jumping in randomly or talking over each other that kind of thing So yeah, I think that's a good idea Okay, so first of all I Want to just quickly touch on because people say meditation mindfulness kind of interchangeably and they are really quite different So meditation, you know, we're often asked to sort of clear our mind let go of emotions don't have thoughts which Most people find incredibly difficult, you know, it's it's Unless you have years and years of experience with that. It's it's a very difficult thing to get started with whereas mindfulness is more about Paying attention to the thoughts that you do have Paying attention to the thoughts that or the emotions that come up especially important for us as traders The emotions that come up and being present with those emotions and Without judgment so you're more detached from them and you can Observe them rather than judge them. So that's I think what is the main difference between mindfulness and meditation Obviously, we're you know, we're doing them sort of in the same framework where we're sitting and you know We're sort of erect in our posture and you know, maybe cross-legged and we'll go over some of the best positions in a while too But that's the main thing and and I think the most important thing and maybe one Very important aspect of this for traders is the aspect of non-judgment so negative self-talk and and Judging ourselves when we make a bad decision or you know, we we we muck up a trade we fat finger something You know, those things are not helpful, but once we observe them We can when we come aware that we do things like that. We can work on letting them go and really not getting hung up on these types of things So that's that's the first thing I wanted to you guys have any questions about that particular aspect Don't see any questions yet Okay. All right, so So what are what what might be the benefits of having a mindfulness practice? So like I just said, you know being aware and knowing your thoughts and your feelings About a particular situation and coming to an understanding that those thoughts and feelings are just that They do not have control over you. You do not have to succumb to them. You do not have to React you do not have to do anything with them other than observe them and obviously those kinds of things take practice It's a it's an ongoing practice That starts small and gets built up And then when you have that knowledge and you start to Really become aware of your thoughts and you really start to become aware of your emotions around Trading then that knowledge can lead to making better judgments That lead to hopefully greater success in trading so that's I think the main benefit for for traders That we become aware of you know We all we all have done it. We all do it probably still would agree that we we make knee-jerk reactions because there's an overwhelming emotion that comes up when we see something happening and we have a knee-jerk reaction and instead of having that knee-jerk reaction we take a step back and Observe ourselves having that reaction without judgment and Then decide to you know, what is actually the best course of action here Rather than this knee-jerk reaction and and Bianca not to not to cut you off But I want to I want to add something to that because I One of the things that as I mentioned when I was working with a trading psychologist that he had me do that relates to what you're saying is What I would do so I've got an Apple watch and so what I would do is every 20 minutes it would I would have an alarm that would go off, which is just a vibration on my wrist and the the intent of that was Specifically about what you're saying is you know, you get in this mode of your your in trade You're trading and you know me You know, maybe especially if you're day trading you're kind of in front of your screen and you're in you're locked in you're laser focused on what you're doing and And and then you start without even knowing it sometimes You know having this maybe negative self-talk if things aren't going your way or you start making decisions Based on your emotions or you making decisions that you know, you shouldn't make but you start doing all these things and sometimes It's on a subconscious level. Sometimes you even know you're doing it But you still do it, but the intent of that little buzz from my watch was to pause step back breathe Observe what I was feeling from an emotional standpoint Observe myself and make sure that I was making the correct decisions in my trading and that and then as soon as it went off And I and I took literally I started off taking a couple minutes at a time And then it got down to I could I could kind of run through everything in my mind in about 30 seconds And then I would just hit repeat and it would be set for another 20 minutes And so it was every 20 minutes. I was pausing Reflecting having self-awareness about what I was thinking doing decisions. I was making and it made a huge Just that one little thing made a huge difference to the point where I don't I don't have that alarm set every day anymore But sometimes when I know that I'm going to need it I'll go back to that technique go back to that practice as something to kind of just Give me a reminder to refocus and and it was such a massive deal So I just wanted to throw that in there based on some of the things that you just mentioned Yeah, I think that's a great idea. Actually, I love that idea with a little alarm and You know one of the one of the biggest problems that I think People have initially is that they go. Oh, you know, it's not working. It's not working. It's not working and We have to remind ourselves that This it's a muscle that has to be trained It's not something that's going to just magically appear and you'll be able to you know be mindful like every second of every day And and just be perfect at it It's a muscle that has to be developed and you practice you start off small and then you grow that practice And one of the things that I love to do, you know, because we're all sort of busy we have busy lives we have lots of things to do and One of the things that I love to do is taking a really ordinary task like washing the dishes for example and Turning that into a mindfulness practice where I'm completely aware of everything I'm doing and I'm completely present in this moment and I'm not Just going through the motions and it's especially effective. I think with those kinds of tasks that oftentimes Lead us to you know, just going through the motions where you're just doing something and you don't really even know what you're doing You just do it like washing the dishes or you know, whatever it may be and Those are the things when you when you incorporate that kind of stuff in your everyday life little bits at a time then I think the whole Concept becomes much more ingrained and it becomes much easier to really translate into trading Absolutely Somebody saying my voice is cutting in and out. Is that everyone? It looks like it may just be isolated to Scotty Okay. Yep. Looks like you're good Okay, so are there any questions at this point? Any questions for Bianca based on Anything that she said so far Go ahead Bianca keep going if there if questions pop up. I'll go ahead and Okay, so a few more things to touch on is The the position like what you know, obviously when you're washing the dishes you're most likely standing at your sink But if you wanted to have a focus practice where you're just you know sitting then The best thing to do is to sit on a On the floor ideally with your legs crossed with your spine perfectly erect and I like to give the analogy of Imagine having imagining having a little string attached sort of to the crown of the head and That string is sort of gently Pulling you up. So you're really elongating through the spine through the crown of the head and your chin can come slightly in and So your spine is really up and you're Sitting on your sit bones, you know evenly with your weight evenly distributed and One thing that I encounter a lot especially also in yoga classes is that people find that sometimes Depending on their flexibility in the hips. They find that incredibly hard. So then you go well What do I do the one thing you don't want to do is put yourself in a position Where you're really really uncomfortable and you're or you may be in pain when you're doing this because then All you're focusing on is going to be your pain So you want to make sure that you're in a position that is comfortable and you can even sit against With your back against the wall if that helps so that your back is supported somewhat What I like to do with people who have it have trouble and you can't see me obviously right now So I'm going to describe it as best as I can but if you're sitting in a cross-legged position and you're having trouble keeping your back really straight and Your knees your knees sort of start to come up and they're higher really much higher than your hips then you probably want to Get a nice big pillow or a cushion of some kind and put that under your butt and have your knees Ideally lower than your hips. It'll take a great deal of strain off of your lower back and Your hips and it'll be a lot more comfortable So that's one tip. Yeah, that's definitely me I I've always had pretty stiff hips and I've never even as a kid. I'd never felt comfortable sitting on the floor Especially Indian style straight, you know with a straight spine. It just is very very uncomfortable for me Which means I probably need to do more yoga, right? But Yeah, but yeah for me You know putting something underneath like that is definitely helpful Yeah, and so just think about the hips if you're having trouble with that sitting up straight Place yourself in a position where your knees are lower than your hips when you're crossing your legs And that will that will help a great deal. So that's one thing People think well, there's you know, they're the last pose the final pose in each yoga practice is called Shavasana, which is a the corpse pose and you kind of lie still on your back and That can work for you But if you have a tendency to really fall asleep in that position Then that's probably not a good idea because that kind of defeats the purpose So, um, you know, but if it works for you and you can stay awake in that position, then that's also, you know, a doable position So I saw a question here Trader J. Trade said sounds like you're saying the practice of being mindful is not trading specific. Yeah, that's that's exactly right It's not trading specific as a matter of fact. I think it Helps When you start to practice it all around you in your everyday life and it will filter in to your trading Because I think that a lot of times when you're doing something Like let's say, you know, you're you're you have a great meditation practice and you're really good at it And you you worked yourself up to like, you know, whatever an hour of meditation or 30 minutes of meditation and you're you're You know, you're really doing it and you feel comfortable in it and then you come to your trading day and Something happens in the market that upsets you greatly All goes out the window, you know, and that it doesn't help So that's why I think the practice of mindfulness and starting that mindfulness outside of our trading lives With simple tasks, you know, you can be perfectly completely present Sitting there with your cup of coffee and drinking the cup of coffee enjoying the sensations focusing on the on the on the temperature of the coffee the flavor of the coffee the feeling of the mug Your your your happiness when you're tasting the coffee all of those things that's mindfulness and you can stay perfectly present with that and I that action by those with those actions of incorporating it into everyday life it will eventually Translate into trading and of course that can you can do more trading specific mindfulness practices It doesn't always have to be something outside, but yeah, I think it it should be An everyday practice for mundane things Yeah, a hundred percent. I think I think that's right. I you know when I started Meditating and I started being more self-aware and more mindful It wasn't it wasn't just my trading that got better, you know, I found myself being more present with my kids and my wife You know, so it helped my relationships I felt myself being more present in it with my friends and just a lot of different situations So yeah, absolutely. This is a this is a life thing But obviously we're traders and we specifically want to talk about how this can help us in our trading But by no means is it just just specific to trading It's just a way of exercising that muscle, you know And instead of having to find, you know extra time during the day where you're focusing on, you know Trading or the mindfulness that translates into trading you can practice that Exercise that muscle, you know all really all day long when you're doing different things So Bianca, do you have and if you're gonna get to this and you want to talk about anything else first? Feel free to just tell me to pause and we'll get to it. But one thing that Meach Asked and and I'm curious too for you is do you have a specific routine that you go through every day prior to Starting your trading day Yeah, and and we can do We can do a short version of it today just to sort of get a taste of it I don't want to keep people for too long because I know everybody's busy and has got things to do but Usually I like to start with a little bit of breath work to because breath work helps you sort of center yourself and and focus and Come to your body, you know It helps you to really be present in your body and focusing on the breath just for a few minutes a few breaths Even just you know just to to center the mind and Then there are and we'll go we'll go into this Over the next, you know a few weeks when we're doing this there are different Mindfulness practices obviously you can be you know, there could be mindfulness of a body that could be mindfulness of thought There could be mindfulness of emotion There could be mindfulness of you know all kinds of things could be mindfulness of the sounds in the room that you're in So we can we can try out different things and then you can sort of figure out what works for you because not It's not the same thing that works for everyone But I think the having a little bit of a breath work ahead of a practice of mindfulness practice is a good idea and so Yeah, are there any questions so far about that or any comments? Anyone want to share anything? No, I think I think You know given examples of breath work and what you mean by that which I think is what you're gonna What we're gonna do at the end here, but I think that that's gonna be really helpful for I know for me and probably some others as well I just want to address a couple questions 1% Yeah, thanks for thanks for posting that app That I'll check that out But you had another question about trading crypto and things like that that's that's just not what this is about This isn't about trading strategies or anything like this But feel free to post that in the general trader chat, and I'm sure you'll get some comments there Yeah, so as far as some as far as breath work there are obviously a gazillion strategies a gazillion types of breath work from very simple to really advanced and I think the best way to start is with something really simple and You know just I mean if you guys want to do it with me right now. We can we can go ahead and do that Yeah, why don't we do this before before you jump into that? I just want to open it up Is there is there anybody that wants to come off mute and and ask any questions? if so Just post in the chat first and let me know if you're interested in in jumping on to ask a question or make a Comment or sharing an experience 1% yeah, we plan on having these sessions on a regular basis We'll talk about it that at the end to see kind of feedback of what works for for most people We chose to do it 30 minutes after the market closed because we thought that would be best You know people are kind of getting ready for the trading day pre-market a lot of people have those pesky things called jobs during midday So we found this would probably be the best time, but we're certainly open to other other suggestions, I Think Meach wants to unmute Okay, Meach The floor is yours my friend. Oh Man, I've actually allowed to talk. You know, okay. Thank you for doing this. So my question is Have you ever had anyone who gets more anxious by meditation? What I mean by that is Like if I were to meditate prior to market open and I'm let's just say I'm doing zero DTE Sometimes like quieting my mind and time to meditate actually gives me more anxiety About like actually entering the trade whereas if like I was working on something else and Market opens. I know this is my strikes. This is what I'm doing It almost takes some of that anxiety away because I'm distracted that help Like what do you think about that? Yeah, and um, I would say that What you've been doing to meditate is probably not what you should be doing Pre-market so I think meditation because of the the misconceptions around what meditation is supposed to be as far as oh My mind is supposed to be really still and I'm supposed to not have any thoughts. I'm supposed to not have any emotions You know all of those things and then You have those emotions and you have those thoughts and you get frustrated with yourself, right? Is that is that kind of what happened? You kind of get frustrated with not being able to do it Or do yeah, I got probably more or less every time I've tried meditation. I can barely go 45 seconds Yeah, I'll acknowledge I'll acknowledge the thought and then try and just acknowledge it and move on But it's definitely not easy Yeah, no, it's it's definitely not easy and It like I said it takes practice and it's not something that's going to happen You know right away where you just like, you know Buddha sitting there completely like you know and you know nirvana but over time it does get easier and like anything it it's a muscle that has to get exercised and I think that what I mentioned in the beginning of not having those really really You know high expectations of being, you know, completely thoughtless and having, you know, no thoughts and Completely blank mind. That's really unrealistic. It's unrealistic for most people living a real life I mean a part of my training Involved staying in a in a Zen Buddhist monastery and You know having to do with the chores and meditating with them and doing the practices that they were doing and you know all of that stuff and Their lives, I mean it was so peaceful there. It was I didn't even want to come back it was so peaceful there and they were just They leave such simple lives compared to what we have to deal with in our everyday lives the kids The this the that everything has to be organized and managed and there's so many things around that and so You know this expectation of having this like blank mind is completely unrealistic And I I hope you guys don't expect that because it probably won't happen Yeah Sorry, I was just gonna I was just gonna mention I I Think me I think that every single person in the history of meditation has felt that way when they first started meditating So I know I did and you know one thing that and again I I had tried meditating many different times and can you know? I always kind of thought this is just isn't for me. I'm just not good at this I can't stay focused blah blah blah You know the same thing that most people think about when they when they first start and the reality is that that's how it is for everybody and one thing that the that trading psychologists had me do was You know the first first day I did 30 seconds then the next day I did 45 seconds and I would literally set a timer on my watch to go off at that time So I would do it and and what you would find is is yeah, you'll your mind is going to wander It just is I mean that's just how our human minds work, but the the idea is To At least what I was doing there's different types of medication and focuses and stuff like that but this one was specifically just a focus on the breath and so it was just to literally You know think about everything to do with the breath breath feeling it going in your nose You know feeling your chest Fill up with air and then you know feeling the air come out of your mouth or your nostrils and seeing you know feeling how your Your chest and your stomach moved with with the breath and so and then any time I would catch myself Thinking about something else. It was just to softly kind of bring it back to the breath And my mind would wander again and then you bring it back to the breath and then and so you know It's 30 seconds the first day 45 the second 60 seconds and I just built up from there And and then I got got to the point where I was doing 20 minutes at a time Which I never ever thought I would ever be able to get to that point and so You know, it's just it's just a matter of of doing it and kind of pushing through and and Like like Bianca said, it's a muscle, right? You got a you're not going to go in the weight room and start bench pressing bench pressing 350 Pounds if you've if you've never lifted weights before So it's starting with a hundred pounds and then doing 105 and then doing 110 and continually building up to that Yeah, and and also You know how when we trade our our spx trades our zero DTE trades everyone sort of has their own little tweak to it does their own little thing and It's kind of like that where you have to Find what works for you. Does it work for you to focus on your breath? Does it work for you to visualize something in your head? Does it work for you to repeat a mantra in your head? Everyone may be a little bit different and so over the next few weeks we're going to explore a few of those options and You can then decide and go. Oh wow, this this really resonated with me. This really worked for me I'm going to continue doing that and build on that So the other thing to your point about doing it before trading what I found worked best for me In the mornings is to do it. Well number one to do it before I drank any coffee or had any caffeine Because if I tried to meditate after I had a cup of coffee my mind was just you know shooting all over the place So that that's number one. So I would do it before I had any coffee I would do it before I did any of my market prep I would do it literally kind of first thing for me I did it first thing when I got into the office and I wouldn't even turn on my computer Beforehand otherwise I would get distracted with emails or discord posts or all you know everything I do to get ready for the trading day, you know planning my zero DTE Figuring out the strikes all that I had to do it before I got to any of that and and that that was that's what worked best for me Yeah No, I I think that's that's a really good point You have to play around with it, you know you have to figure out what works for you and not everything is going to work for everyone and Yeah, and there are a million different ways of going about it So and we're gonna explore some of them. So any I think Jay trade said you wanted to unmute. Yeah, Jay trade go ahead and unmute and let us know what you What your question is I saw you unmuted, but I'm not hearing you me neither maybe a Mic issue or something on your computer, but yeah, we're not we're not hearing anything All right Okay, so you typed no experience with mindfulness practice What is the first step not trying to be funny? Is it just being self-aware when I drink my coffee in doing the dishes? You took me literally there didn't you Well, those are just you know elements of a whole obviously you can You know you can have a Mindfulness practice at any time of day If it's one that's specifically for your trading you have to sort of figure out what works best for you Does it before or is it after? You know you can play around with that But what I was trying to convey is that it doesn't have to be in order to practice the muscle in order to exercise The muscle we don't have to confine ourselves to you know 10 minutes pre or post market We can exercise that muscle all day long if we want to and be fully present with all kinds of things that we do and One thing I wanted to Mention also from each again Is that aspect of non judgment, you know, or everyone for that matter when you start doing this? and you pick, you know your time frame and you sit down and You have total monkey mind and it just goes and then this is what your your mind will do the more you go Okay, I'm going to be really still right now and be really present the more your mind is going to go Oh, no, you're not Here's something think about here's another thing think about here's this and that this and that and off you go Right, so that happens to everyone and it will continue to happen But at some point your mind will realize that you are not paying it any attention You are not following the lines of thought. You're not engaging with the thoughts you're sort of I like to sort of visualize it as these like Thoughts that are coming into my head and I'm just gently Pushing them away and coming back to my body coming back to my mind focusing on my breath and even if I get distracted by something the awareness Especially cultivating the awareness of bringing yourself back from that distracted thought to what you're doing is mindfulness practice and those Intervals between oh, I just got distracted for like three minutes by this thought and I didn't even realize it and Bringing yourself back those intervals would get smaller and smaller and smaller and smaller and That's when you start to realize. Oh wow This is really like getting good where I'm just like not really getting that distracted anymore and your thoughts will stop Coming in that fashion. They will stop Raging you It's it's a it's a funny thing how the mind works, but it will eventually Quiet down and you'll be able to bring it back to where you need to be so That's that other questions Andrew K says Does anyone recommend or does anyone listen to music while trading? You know, I've had some of the most incredible experiences Listening to music and really focusing on music that that can be You know, of course it depends on what kind of music you listen to I mean, you know, if you're listening to You know, I don't know Rap music and you're listening to a bunch of lyrics and you're singing along in your head then Don't know if that's really going to work. So you have to Figure out what kind of music might be conducive to you know Unless of course it's the power our interest on The power our interest on I'm not sure is the exactly the right song even though it's great I'm not sure it's exactly the right song, but You know, maybe something that doesn't have lyrics necessarily because at least for me When I hear lyrics, I see pictures It's just the two go hand-in-hand. I can't help it So anything with lyrics is just going to send me off into this like movie in my head. Yeah, you know I totally forgot about this and it's it's so funny This is bringing up so many different memories of of what I went through with this trading psychologist that I hired and One thing that he had me do is he had me went when as they Started my trading day and I got into the morning session. He had me listen to Kenny G Yeah, you know, you know, I've never that that's you know, not necessarily the kind of music I typically listen to but I got a minute. I started it. I started like me some Kenny G Yeah, you know, whatever work say, you know, I like to listen to mostly this sort of like Ethereal kind of instrumental music for that purpose, you know, that's something that's sort of Doesn't have a lot of distinct beats and and you know, things like that anything that can get you like into a like Tapping your toes kind of thing is I think a little distracting You know, I mean there are also You know great Indian chance that Promote incredible States of mind different altered states of mind, you know, the whole idea of chanting You know, but that's that's repetitive and it's it's a little bit on a different a different plane here from what we're doing, but Well, let's do this If you all have any additional questions, feel free to keep typing them But we've we've been on for almost 45 minutes now and just to be respective of everybody's time I think the last thing we want to do is is trade as Bianca. You wanted to take us through just kind of a Example, is it a guided meditation or breathing technique or what would you refer to it as? simple breathing technique that you know, it's a very basic breathing technique and It can get more involved Obviously, but a very basic breathing technique, you know one thing I wanted to mention as far as the breathing I Think it's really important to become aware of what happens to you physiologically when you are trading and you're encountering emotions difficulties and and and thoughts so Becoming aware of what you're doing in your body is really important so for most people that is like, you know, most people with Will clench their jaw probably a lot of people probably clench their jaw Many people will revert to a really shallow fast breath and all of those things are Sending a message to your brain that you're now in fight or flight mode and so you know, your brain reacts accordingly and So we have to what this is what the breath work can do the breath work keeps us out of that fight or flight mode So that we can then act intelligently and and and With awareness So and and therefore I think it's really helpful to really important to become aware of the physiological reactions You have when you're when you're encountering difficulty or stress So Yeah, let's do a little let's do a little breath work Just a short a short session here. So I would have you start and and and I would have you start by placing your hands if you're sitting down place your hands around your rib cage with your thumbs on your on the back of the ribs and your fingers on the front of the ribs and Just if you if you're okay to do this Try to sit up straight with your spine nice and and erect and you're the crown of your head lifting up towards the sky or the ceiling and Breathe into your imagine you're breathing into your hands and as your rib cage Expands out you can feel your feel it in your hands. So with every inhale Breathing into the ribs and exhale fully and feel the ribs contracting Just go back and forth like that a few times and and breathing in fully It might seem foreign to you at this point because unfortunately many of us Breathe in a very shallow manner and we really need to Learn to expand our ribs and really inhale fully into our lungs and expand So this is a very simple technique and when you are Comfortable with Expanding your ribs and feeling the breath expand into your ribs. You can release your hands down Place them on your lap and keep breathing into your rib cage And with every I want you to sort of visualize that with every exhalation your stress Or your anxiety just drops away a little bit more and you're relaxing just a little bit more with every exhalation Deepens So observe yourself for a moment here and see Where you're able to stay with your breath or did you get distracted by some other thought? And it might help you if you did get distracted by some other thought it might help you to just say the words breathe in breathe out breathe in Breathe out Breathe out Keep your breath nice and comfortable at your own pace and think of the breath as a Circular motion So at this point We're not Holding or retaining the breath anywhere. We just created a circular movement of breath In and out like a wheel Going round and round in and out and everybody come back to your normal breathing So that was just obviously a very short beginning of some breath and You know, this is this is not This is the beginning of a mindfulness practice So this is what I would do or with some breath retention, which we'll go over next time What I would do before the actual mindfulness practice and then next time we'll talk a little bit more maybe do like a little guided Mindfulness practice That involves some breath work and then a bit of guided Practice, how does that sound? Excellent. I feel like I need to go take a nap now after that What's more relaxing Continue if you're if you got in the groove you can always continue a little bit longer if you could stay with it But yeah, it's it's uh, you know, it's a muscle that needs to be exercised So, you know, even if this, you know, if you've got distracted by something else at this point Don't worry about it. Don't no judgment attached to this and Just You know, we'll keep practicing awesome Well, thank you so much Bianca. That's a I think that's a great start kind of lays the foundation for You know different things that we'll do in in future sessions I Think for now and you know, unless we I start hearing more feedback that it doesn't work. I think we'll stick with Thursdays 30 minutes after the market closed just like we did today So we'll we'll plan on and I guess I should ask you first. Does that work for you for our next one? It's works fine for me. Yeah, okay. Perfect. So I'll post in the in the mindset mindfulness practice channel, but plan on next Thursday at 330 central so 30 minutes after the market closes again one week from today. Sounds great. I'm looking forward to it All right, everyone take care Have a good one. Stay mindful talk to you soon