Okay, I'm gonna go through we just want to get one or two things here in the chat column. Oh from Tim Hogg and due to Andrews presentation for the shift network. This week was excellent. Thank you for that, Tim. I don't even remember what I said. But if you thought it was excellent, maybe it was okay. I do know that they had like 40 people right, Tim? I mean, now it's 4040 hours 40 people presenting? So that's a lot. Okay. Oh, some nice comments. about keeping this going. That's great. from Virginia question, can you explain when it's good to just sit with something that comes up in meditation, feeling strong thought or emotion. And when it's better to just let go of what comes up, label it thinking and go back to watching the breath. What a great question continues. I've heard meditation teachers talk about how unnecessary it can be to just sit with what comes up. Not creating storylines about it but just allowing it to be whether pleasant or unpleasant. Yes, that's true. without indulging without repressing totally true. And also have heard about them. Talk about how helpful it is to just label our thoughts or feelings is thinking in order to lessen our identity with it. In order to let it go, which provides more spaciousness, your input would be appreciated. Oh, great question. Virginia. Hey, in an integral approach, both these approaches work, they're great. Both have potential near enemies and near friends and so one near enemy of chess labeling and letting go is valid is that is I'm not dismissing it at all. This is the way I was trained in meditation. Something comes up you label it, you let it go, you label it, let it go. Well, the there's the near enemy of that is if you're not getting to the underlying Genesis like of why is this thing still coming up? I'm going to let go let go let go let go maybe maybe I can eventually dissipate that habit, karma, whatever. So that doesn't continue to arise, maybe. But the other approach is a little bit more analytic. And I'm talking about now, not just this kind of cognitive analysis, but somatic analysis. And I'm writing a book about this right now. So I'm big into this. This is the bug is the deadline I have to get by. Yes, the willingness, the ability to simply just be with what arises. And this usually is not just a thought, because thoughts usually when you try to be with them, because they're so featherweight, they just dissolve right. So the the approach of labeling and letting it be letting it evaporate usually applies to the formality of more transient narratives that just similar self liberates them like snowflakes falling on the hot rock. But if the Snow Peak snow flakes, just keep falling in your rock isn't hot enough. Then there's maybe something deeper going on that's usually brought about by these unprocessed energy patterns, these samskaras and then therefore, the second approach comes into play, where you then work with the energetic. You allow your mind to rest with that, not indulging, not impressing, but digesting and metabolizing and therefore you you stop the narrative. You feel it, you feel it, you don't feel it. You feel it. The narrative comes in, you know, you've lost it when you capitulate to the narrative. That's what you let go of. You come back to the underlying feeling. And then eventually that energy that's the trapped energy. Let me say that I'll say this several times. It's the trapped constipated energy, that samskaara that initiates the reiteration of these particular patterns. So in order to liberate those deeper patterns, you have to digest, metabolize and fundamentally excrete metaphorically, that energy process. It, that won't be done by just labeling it. That has to be done with this deeper somatic work, see? And so this is a really great question, but which is such a big question. I'm writing a book about it. I'm not kidding, in the context of reverse meditations. So it's against the process of integral approaches. They both have their applicability. You can use them depending on the kind of the intractability of the mental pattern. The emotional pattern is just a fleeting thought, label it let it go. If it's repetitive, it's more charged. It feels like wait a second, this is deeper, deeper, deeper. Then I engage for me, it's like okay, I need to spend more time with this one. Don't adults don't repress it, stay with it. It's like susuki Roshi says, Don't be a smoky fire. Be a good bonfire, let it burn, let it burn, let it burn. And that means sometimes feeling the burn, and then eventually that energy will be released process metabolized. Okay, great question. These are so good today. Okay.