So, as Andrew also often says, and I do too, one of my our favorite translations of meditations is to become familiar with becoming familiar with our minds, and we have a big array of tools to do that, which is incredible, but sometimes also, as Andrew says, we can get lost in The display, we can lose the essence in the display. So Tom sometimes, it happens to me all the time, and I'm sure it happens to you. If we have too many tools, we can get little blinded by just opening this toolbox and looking at all these beautiful tools, but actually not using them. You know, the whole point of the tools is to use them when when needed, when necessary. So the tool that I have been offering specifically in this Monday evening in Europe meditations is a somatic meditation as taught by my main teacher, Reggie Ray and and I would like to just say a few words, maybe as reminders or maybe as first comments about somatic meditation. So I don't have a lot of experience. I know Mayra does, and maybe some of you have had with yoga nidra, and it's a little bit, it's a little bit bordering yoga nidra. So part of the somatic meditation, as taught by Reggie, is done lying down and and one part of this is very, very relaxing and very restful, because, you know, relaxed body, relaxed mind and relaxed body and mind, open body and open mind. And I'm sure, as many of you have heard, and I think I say that every time, if the whole path would be reduced to one instruction. What would that be? Good students of Andrew, might I say it open and relax? Yes, that's it, open and relax. Open and relax. And for me personally, no other practice has helped me open and relax as much as the somatic protocols or the somatic practices that that I that I practice, and that I have had the good fortune to stumble upon. So this is my personal inspiration. And of course, we teach what we. Most need to learn as well. So me, like many people in this Sangha, I'm a very heady person. I like to think a lot. I seem, seems like I'm very addicted to thinking. And, you know, it's, it's, there's a lot of activity, a lot of activity going on. Non stop. Non stop. I remember when I first arrived to meditation, I kept thinking, if I just could find that a button that said pause, if I could just push pause button. Oh, my goodness, wouldn't that be amazing and and eventually I realized, you know, it's not, it's not as fast as just pushing a button one time and then, you know, I'm pushing it, and then it starts again, but slowly, slowly with time and with these practices, you know, the activity does slow down. And definitely with these practices, you know, we're able to touch something else, something different than just the and I know you all know this, so it's just a reminder. But these practices particularly have helped me, in this regard, to really come into my body much much more. Relax My body much more. And so relax my mind and be able to feel a little bit of a break, a pause, a piece, sometimes short, shorter and sometimes a little bit more extended. So let's see what what the practice bring today. So just a few words on this specific practice that I want to bring in today. I have not offered this one in this community before. It's called the earth descent, Earth breathing, or earth descent. Maybe some of you are familiar with Reggie Ray's work, and you know this. So Reggie calls these practices protocols or or practices or exercises. So there's quite a few, like I said, protocols or tools, that all you know, there's one overarching goal, let's say, but there's also some particularities. So Earth descent, particularly to me is to really taste the bigger body. You know, all the somatic practices in general. You know, somatic is from Soma body, body based practices, we use our body to somehow get rid of of our body. No, that's not correctly put but, but it's like we do the practices with our physical body, basically to realize that our body is much more than just our physical body. And probably many of you have heard the teaching on the three bodies of the Bucha, but the in the Vajrayana or in Sanskrit, this teaching, these bodies are kayas called kayas. So we're talking about the nirmanakaya, sambhoga kaya and dharma Kaya. So nirmanakaya being the body of manifestation, body of form, sambogakaya, body of bliss, or energetic body. And Dharmakaya is the the primordial space, the open space, the the the body beyond the body, let's say that ground of everything. So through these practices, our physical body becomes one part of the body, but we are also able to touch those other two bodies which are part of the bodies of the Buddha, the bodies of an awakened, of an awakened being. So in other words, through these practices, we become slowly, slowly, or maybe not so slowly. You know, everybody sought their own speed, more and more awakened, more and more of a Bucha.