04:04 And I'm going to share some pointers for you now if you fancy creating your own state-shifting ritual. So here's what i invite you to do, first thing is to think about when you might need a ritual so what are the tasks or activities that require you to be in a particular mood and that sometimes you just don't feel like it? Some examples might be you know like I said earlier doing your accounts Or it might be about writing a blog. Or perhaps it's reaching out to potential clients and making those bold moves, to reach out to people that perhaps you don't know You might like to create a few different kinds of rituals depending on the types of tasks that you identify So the reason for that is that sitting down to do your accounts requires a very different energy to being charismatic and sparkly if you're about to do something that's a little more outward facing for example
04:56 So step one is to think about the activities that you might want to create a ritual around. And then step two is to think about what you're going to do to shift your energy and get you in the mood, so some ideas to get you started. You might want to think about your environment, so where do you want to situate yourself when you do this task or what do you want to surround yourself with? Then have a little think about music So would a certain type of music help to energize you if that's what you need or do you need a certain type of music to help to settle and calm you? Maybe it's that, you know in order to do this particular activity you need silence. In which case your ritual would involve turning the music off Then have a think about movement Do you need to shift your energy through movement so it might be that you want
05:46 Crank up some tunes and have a dance. Maybe you need to do some slow stretching, perhaps it's about getting out for a walk and I've been working with a client recently who has wanted to get herself into a more consistent rhythm with her writing and what she found really worked well for her was to go out for a walk first just for 20 minutes and then when she came back from that walk she would sit down and write and she found it so much more easeful doing it that way because that walk was giving Some inspiration, allowing her to kind of ponder what she was going to write so that when she came back she was able to get straight into it and it flowed so much more easily for her. And then you might want to think about nourishment So maybe a cup of your favourite brew would help get you in the mood or perhaps its about having a square or two of your favourite chocolate at your side as you work
06:38 And something else to ponder as you're creating your ritual is inspiration. Do you need some inspiration and if so what do you know inspires you? Is it nature, is it art, is it listening to a TED talk? For me, if ever I feel like I'm flagging and I need a bit of an energy boost, I can just watch 15-20 minutes of an episode of RuPaul's Drag Race and that will set me up for tackling the rest of my day with a little bit more energy So have a little think, you know when you feel you need inspiration how could you top that up for yourself? So you've considered all of those things. You've created a ritual and got a sense of what you're going to do to shift your energy the third but important part this is to write it down write down that new state shifting ritual and keep it handy so that its there to support you whenever you need it
