The Benefits of Formal Practice

The benefit of formal practice is that it's taking time on a regular basis where you're choosing just to practice this in a formal way. It can be for, let's say, two minutes if you're just starting and say, for the next two minutes, I'm just going to notice the sensations that come up in my body. And there's a book out right now actually by Ruth King who wrote its mindfulness of race, or mindful of race. She said, meditate five minutes, five days a week for five weeks. Just try that if you're interested in a formal practice.