by doing that slowly, you're going to move forward. You're going to knock down a few more, you're going to clear the path you're going to maybe you're going to lay some time back there, maybe you could have put up some lines. And as you're working on that, and improving that, that path, that that neural pathway, your old pathway is becoming neglected. And maybe there's some potholes that you still drive down there, but it's not as easy. So, you know, there's some sort of tension there. So when you're thinking, I'm a disgusting piece of shit, because I have a fat body, instead of being like you, that's 100% True, they'll be like, there'll be something in your mind when you're like hesitating of. I don't think that is actually true. But you know, I'm believing it at this moment. But let's explore a different belief that the what that what I look like does not make up my worth as a human being. And in that moment of having that, this explore that belief, what I look like, is not important. You're building that new path. And it's hard, but you're doing it. So it's like that is hard. It's like, in what it's like is, have you ever seen that illustration, where there's two people digging for gold, there's one person on the bottom, and they are digging for gold, and they're like, one rock away from finding the gold, and their back has turned and they're walking away, because they're fed up, and the person above is behind them, but is still going for it and is getting close to the gold. It's kind of like that is when you're doing this work. It's so hard, and you don't know how close you are to the gold. And so a lot of people just give up because it's hard, you know, if you're trying to challenge this thought, and it's like going through this jungle, you there's no visual representation, that you're you're succeeding that you're getting there, you can't see, okay, well, you know, there used to be 1000 trees in my path. And now there's only 100 I've done so well, I'm moving towards this. And before long, I know that that other pathway is going to be overgrown, and it's there's going to be trees grown there, and the lights are going to fade out eventually on that other path that used to be so comfortable, and normal for me to go down. And so so people give up, because they can't see the process, or they don't understand the process. And the reason why this can be tricky is that we're not aware of the majority of the thoughts that we're having every day, right? We're having so many thoughts every day. And when we thought when we've had these beliefs for so long. It's just automatic, you know, like breathing, my breathing. And, of course, it's it's, it's bad to be fat. Of course, my body isn't attractive. Of course, I should hide my belly, of course, you know, of course. And there's no, there's no reason to question that. Because, of course, it's true. It's a fact. It's not a fact, it's a belief, but that's what our brains are saying. And so we're we're having to get into a state where we're training ourselves to try and catch one of those thoughts. And so catching one of those sorts, just when I say catching them is recognizing when you have one, and you might not recognize 999 99999 of them. But if you catch one, and you say okay, right, so I've caught one of these sorts, okay, I noticed that I'm having this thought of, I'm not good enough that I need to hide my belly, whatever. And instead of just automatically being like, just letting it go and being like, Yep, that's true. I'm bad. Being like, is it true? Is it though, and even that, just that questioning of is you're building that new path, you're cutting down a tree, you're clearing clearing the pathway just a little bit? And it could just be a second where like, is it? And then you're like, yeah, no, it is it is back onto that other pathway because you know, what else the truth appraisal shirt, or whatever. And then you might have another million thoughts, and then you'll catch another one. But you have to be trying to do it, right. You can't just be like, Okay, well, I'm just going to let all of these sorts of ways by and focus because they're all true. It's work and we're doing this work. Okay. So how to do this how to do this is catching those ones and to, to question them and to support ourselves in radical ways to change our beliefs. So you know, those suitcases which are believes