Today's episode is a small repeatable exercise encouraging you to engage your senses in the simple process of preparing and/or consuming some food or drink. The goal is to focus on how this mundane task is accomplished and improved by paying closer attention to the automated skills involved.

Having a thought is distinctly different from the act of thinking about that thought. In this short step we explore the difference and explore ways of recognising the distinction.

Today's episode is an exercise that asks you to reflect on the past, present and future using the metaphor of paths created in the sand. Listen, and enjoy this short journey.

Language is foundational to the understanding of the world we inhabit, and we give labels to everything. We also use language to refer to ourselves, but have you ever really paid attention to what words you use to describe yourself? This small step encourages you to attend to those words and understand their meaning and maybe question their accuracy.

Support can be witnessed throughout nature and is an important aspect of our own survival, but there is also value in both recognising and then replicating self support. Turning up for your own needs on a regular basis can provide the basis for later steps of seeking support that will be covered in future episodes.

While we often take our knowledge for granted it can be useful to reflect on how we have come to form opinions or perspectives on the world, and how well these perspectives hold up if we are just willing to dig a little deeper.

Sleep is foundational in our day to day lives and optimal time spent in each of the sleep cycles can dramatically improve your day, or impede your progress.

Same thing, different day feeling again? Well perhaps this episode can help you explore whether your days are as similar as they feel, or if differences can be found and appreciated.