You have to have a helpful to have one foot on dry land to be able to pull yourself out there. The classic example is, if two people are in the quicksand, and one person tries to pull the other one out, the one pulling sinks deeper. So the first one then the other one tries to pull the ones going deeper and pull it out. And that person sinks in deeper and they just kind of progressively make themselves go deeper. But if one of them's up on dry land, then that person can pull the other person out. So with with thinking, the simple recognition is meant to be standing on dry ground, being in the train, and ended on the train looking out the window, not involved with what you see But clearly recognizing it. So clearly recognizing the thinking, thinking, remembering, remembering, one of the nice things about these mental notes is that you can pay attention to the tone of the voice that's making the note. And if it's harsh, or for afraid or irritated or something, you can feel that in a tone. And the idea is a tone to be very relaxed, easy, untroubled by what we're noticing, that's where we've started feeling the freedom of recognition. And so, so, maybe not easy to discover, but once we get the hang of get the, how a simple moment of recognition is a kind of freedom, a kind of peace, it kind of cracks, the universe opened, and he starts feeling much more space, and start feeling more more peace. And, and also a kind of delight, I just find a delight sometimes, oh, I'm thinking about, I'm thinking about, I need to get my oil change in my car thinking and that just, oh, that's what I'm thinking about. I kind of like, oh, it's kind of like, I'm no longer in the thought. And I'm kind of delighted or kind of amazed, you know, wow, this mind thinks it's not quite something. And, and it's easier to be amazed or to be kind of just delighted or just free. If we step back up on dry client, and just really recognize thinking, thinking. Now, it's possible to get busy with all this recognition. And, and then hopefully, you recognize now I'm getting busy, I'm working too hard at it and doing too much, too much of it, the DSU, just enough to support you. And some people will not do that active recognition to noting when they're resting with the breath being with the breath in and out. But, as I've said, they definitely use it when they find themselves in thinking, because it's with some practice becomes a really clear way, easy way, even to step away from the thoughts not being meshed in it, we kind of turn the light of attention onto the fact we're thinking, thinking, thinking. Over time, as mindfulness gets stronger, it's interesting skill to learn, to be thinking about things. Allow yourself to think because you need to think about them. But also to be aware of what it's like to be thinking, and to adjust the how. So the thinking is not so fast, not so forceful, not so addicted, not so harsh. Whatever it might be, and find a supportive and pleasant, enjoyable way to think thinking can be a wonderful thing. And meditation is not supposed to be a critique of thinking, at all costs, you're not supposed to think or something, or thinking is bad. But we are trying to restore thinking to a way that is harmonious and peaceful and supportive for our lives. And the path to that meditation is to step away from thinking. And in any meditation, it's the one place where you barely need to think at all certainly don't need to discursive thoughts don't need to think about things are not present. Only thing to think about is what is present here and now. But without analysis and asking why and keeping it very simple, just simple thoughts about let me see if I can hold that in awareness. Let me meet that with kindness. Can I feel that in my body? And just and then with as we settle in, oh, just pressure, warmth, tightness simpler and simpler.