The inward focus attention is focusing on me. And then we've got the external world around us. It's very easy to just put all our attention on that and also because our minds are problem solving machines we want to try and get rid of it. One of the one of the ways that we can manage that those sort of internal turmoil that happen with our cognitive with our thought processes and our emotions is to just recognize where our attention is in that moment. The other thing that you can do to practice this is to use your hands. We have to have that external focus of attention, whether it's with clay or woodwork or gardening or even or even writing. So I think that color