Uh so if if when uh if one is invited to do this and one finds oneself ruminating or planning for example which is supposedly an activity you're quote not supposed to be doing you know rather than trying to stop it >> um it's simply to be aware of it. Wow I'm now planning or I'm now ruminating about something that happened in the past. What really is most important is the invitation not to change it, not to actively try to shift it, but to simply be aware.