[Music]



 Hey, good morning. It's another beautiful day down by the lake. It's going to be about 20, 22 degrees today. But for right now it's sunny 9, but it's beautifully sunny and you can feel the sun on your skin. So it's going to be a good day and I hope you have a good day.



 And yesterday, but in the previous video, we talked about visualization and movement meditations and how you can practice them individually.



 But they're also extremely powerful when you bring them together and practice them at the same time. In the previous video, we had some canoeists on the lake and one of the things we were talking about was how the instructions that the, well, the instructor was giving, give you a format for the visualizations. One is instructions on the movement and the second is the visualization of how to perform them. So just to reinforce that, the instructor is there to give you some direction, to give you hints.



 And in most things involving movement of the human body or anything in life really, I guess you'd say,



 practice and repetition make it easier, strengthen the parts of the body that are required to be strong to complete the exercise or the activity that you're involved in. So, you know, just looking at canoeists yesterday, it's all the core of the body and the upper part of the body, the shoulders and the arms and the hands as well as, of course, the breathing and the heart rate. Breathing and heart rate autonomic systems, they will happen in your body without you having to concentrate on it. But actually putting the paddle in the water, moving forward, using the paddle to change your direction, all of those things require experience. And the instructor is there to help reinforce that and give you instruction and direction on how to best perform it.



 Perform the action of paddling the canoe, which is what I meant. And this brings up the question of the instructions and the directions that you receive when you start an activity if you're not already familiar with it. So if you commit to movement meditation and you're carrying out some sort of physical activity, it's always a good idea to at least get an instructor or some sort of form of instruction to start off with. Even if you're very familiar with it, and it seems very simple like just going out and walking, the correct shoes to walk with to help you with your gait, your motion, how your foot hits the tarmac or the path that you're on.



 Start with something basic like that and get clarity and instruction on that. And then if you repeat the activity after a month or two, you can go back and reaffirm with the instructor that you're still doing everything well, you're not picking up bad habits.



 I know that when I was out cycling long distances, correct inflation of the tires, having the correct hydration fluids with me.



 Today I would be very motivated to have alkaline water with me as my hydration source, but we'll talk about that a little bit later.



 Wearing sunscreen if you're going to be out in the hot sun. Wearing the correct clothes. I mean cycling 100 kilometers, 125 kilometers in four or five hours like I used to, you need cycling shorts.



 And for pedaling and connection with the bike, clipping pedals and clipping shoes for me were key because it spreads the load of the force you're putting into the pedal stroke. It spreads the load across your foot and makes it less tiring.



 I know a lot of people would get numb feet if they just used regular running shoes or trainers on the bike.



 All these little tips to make things easier for you to give you good form when you're completing your exercise.



 And visualizing that good form is part of your visualization process.



 Use it when you use the visualization of you riding a bike or paddling a canoe at lunch or maybe when the TV is boring or just turn the TV off and concentrate on your meditation.



 And then the next time you go out to actually complete the exercise to paddle a canoe, ride the bike, you'll do it more effortlessly.



 It'll be less tiring, it'll be more pleasurable.



 And certainly for me I could find that I would go further,



 either quicker or longer further would be my primary goal. Because I was exploring places that I'd never been to, cycle paths that I'd never been on before and having good form, having understanding of my exercise routine and exercise execution from having good instructors made it so much more pleasurable and much more enjoyable.



 Now I hope that helped. It was something that occurred to me when I was editing the video that included the canoeists, the direction they were getting and the ease with which the canoeists were paddling their canoes.



 That obviously had quite a bit of instruction previously but now the instructor could concentrate on rhythm and ease of paddling to go further distances.



 So I'll end this video here. Have a great day. I'm going to chill out in the sun looking at the lake and the birds and the animals.



 And I'm just going to enjoy a little bit of visualization meditation for other things that I'm currently working on. Have a great day. Take care. Bye now.