Hi and this is going to be a very short YouTube clip. I just wanted to give you the heads up on on a free book I have just written about meditation. It's called Don't Hesitate Meditate and it is a guide or an introduction to meditation for beginners or people who are skeptical. I'm very much aiming this book at people who think "Yeh that's not for me it's for weirdos with too much time on their hands. because that's what I used to think until about 5 years ago and especially the last year or so as I've dug deeper and deeper into meditation and the beneficial effects both on our physical health and our mental health. So really it's a way of, gentle introduction there's plenty go humor in there. if you watch any of my clips you'll know I don't this stuff too seriously. But meditation can help you in your like if you don't already do it of that I have got absolutely no doubt whatsoever. So the book when I say the book is free I mean its free I don't mean it's free if you give me your e-mail details you don't have to give me any e-mail details you can download it. There's a PDF version, it's, about I think it's about 40 pages long, there's a PDF version, there's a Kindle version if you use Kindle, and there's also an audiobook version and like I say all 3 can be downloaded from the same page, I just want to get the message out there. So if you've ever have been interested in meditation, or even if you haven't, but you're stressed or worried or anxious type of person I'd encourage you to go and grab it. Or if you know somebody that those labels match perfectly somebody you know that is stressed or anxious or a worrier maybe send them the link or send them a copy of the book and get them to take up a meditation practice as well. Because trust me, you know, the scientific data is not even in doubt any more and it's a highly sensible thing to do, and I don't do sensible very often as you will know if you've watched many of my YouTube clips. So thanks for watching, go grab the book and I'll see you next time. Cheers.