 Oeddais gynnun i gyd yn gwneud hynny yn y gwaith dim ydych chi'n gyd yn ystod. Ond yw fydd eich fawr i'ch gwrs cyfryd i'w ddiwedd ar gyffredin. Da chi i'w ddych chi'n gwybodaeth, yn y perfecto ar gyfer gynyddu, yn y fwyl hwnnw i'ch meddwl yn y coronavirus o'r cyfnod. Rwy'n credu c nhw i'n gwybod thatoedd yr ystod, ond bod yna yn cair yn y vivasol. Dydw i'r e largely, Ac mae'n fwy o'n gwneud yw'n bwysig gwnaeth. Dwi'n meddwl y gallwn gwneud y byddwch yn ymdillodol, mae'n meddwl i ddweud i'r ffordd ac yn meddwl i'r llyfr yw'r ysgrifennu ac mae'n meddwl i'n meddwl i'n meddwl i'n meddwl i'r ysgrifennu apyrgyflwydd ac mae'n meddwl i'r ysgrifennu, ac mae'n meddwl i'r ffordd, i'n meddwl i'n meddwl i'r ysgrifennu. Wythten yylech, bowls yr esc windypedig that we've built over many many years from repressed emotions, from traumas, from things that have happened in our lives where you couldn't deal with them at the time you just pushed them away and we have this constitution now where our mind is thinking from right to left Not left to right and when you think from right to left, you have this innate condition in whereby Ie. Rивается. A gweithio, rhesymau'n gweithio, dwi'n dweud o'r allan qiwleisio, dwi'n dweud ond yn gyffredinol. Mae'n ddigonol i'w ymwyaf oeddwn i'r prif, dwi'n dweud o'r llai, dweud yw'r prif, dweud i'n prif. Mae'r llai'n dweud, mae'n dweud o'r bwysig ac yn prif i'ch hwnnau o'r lle. Trebyn o'r ymdinddau, ac mae'n dweud o'r llai'n dweud o'r llai'n dweud o'r llai'n dweud. Cymru yn ddim yn dŵr i'n ddweud i'r llun ymddi gyda'r hynny. A dyna'r probleme. Rwy'n dda'r coronavirus, i wneud i'r virus, ond mae'r eich野ffordd yn y reall. A'r reall eich野ffordd yn ymddi. Rwy'n ddweud i'r hynny yn ymddi'r hynny. Os yw'n ysgol yn ei ddweud ar 7-14 diwrnod. A erbyn i'r bwylltio arall. Llyfr oedd yn gweithio gyrwyr. Mae'n gweithio gyrwyr ymddi, Felly we've got Netflix, we've got the TV, we've got all of these things, we've got YouTube, we've got all these things. But there's going to be moments where we've had enough of all of this and we're just going to, I need to just sit for an hour. And we're going to sit with ourselves for the first time for many and many, many years. And what's going to happen is you're going to sit there and you're going to go, what's that? I feel a bit anxious, I feel a bit, you know, what's going on? And that's because we start to check in with ourselves. We haven't checked in with ourselves for a very long time. What we've done is we've projected ourselves all the time to the outside world and those projections are being amplified by what the outside world tells us we need to be projecting to. What I'm trying to say is, is that mindfulness has the ability for us to be able to reprogram our minds to be kind to ourselves. We have, every single one of us has the capacity to learn, to change and to grow. And we can understand that the ideologically of perfection that was set by front covers and magazines, social media, and on, on, on, on, on isn't possible. But the perfection of ourselves, Julian Jenkins in this case, is me being the best I can be. And if I can achieve that, well that's perfect. And for me, the way to do that and the way to transform our minds and our, our thought processes and the way we do things is through mindfulness. My journey with mindfulness was my dad passed in 2008, April of 2008, 2008, a 20 past eight. There's a lot of twos and eights in it and if you're a neurologist or a spiritual person, you'll understand the significance of some of that. When he passed away, the physical pain was excruciating. The mental pain was even more. And I had to search for a psychiatrist or somebody to reach out to help me because I was having anxiety, panic attacks, depression. You know, I was in a meeting once and I was talking to somebody and I was the commercial director of Karrassey Football Club. And they were talking to me in the boardroom and I couldn't hear anything. I was all slowing down. I thought I was having a heart attack. I thought, what? Jules is out. I wasn't. I was having a panic attack. And for those people who've had true panic attacks, you'll understand what I mean by the rush. That rush from your centre of your chest to every extremity is your body going into this fight or flight mode, which is what it's meant to do. Your mind is meant to keep us alive. And it's a good job because if I had to remember to breathe every five minutes or every two seconds, whatever it is, I wouldn't do a very good job at it. My mind, my conscious mind is my subconscious mind is there to ensure that I live. Ensure that if there's something wrong, as we're going through at the moment, your body is going into fight or flight because it's going, we are under threat. Whether we are or not, we can have our discussion on how many people will pass through corona. And I come back to the fact I want the minimum amount of losses, but I want this to have the maximum amount of impact. And as I said in my video yesterday, I believe that empathy is rising. When people say, how are you now? They actually mean it. Whereas before it was a throwaway opening line. Mindfulness, when I went to see a psychologist, and in particular, she put me to a gentleman called John Kabat-Zinn, and I watched his videos and I watched his videos for, you know, I was laying in bed after I got back as you know, I was depressed. My dad had died. I was suffering with grief. I was a man though. Surely I should have got over it. I was a man. Start manning up. What a load of Codswallop. Let the emotions out, let the feelings up. But mindfulness, John Kabat-Zinn was talking about being present, being in the moment, paying attention. And he said three or four things about, you know, we dissect the past, we worry about the future. You know, you're never in the moment. When's the last time you checked in? In fact, stop. And be honest with yourself. I've been talking now for six minutes. How many times have you gone but come back? How many times have you thought of something else or gone back? Have you paused it to go and do something? Because that's what we do. But that's okay. Because some of the myths about meditation and mindfulness is, I can't do it, my brain's too active. It's not a problem. But once I close my eyes and I see angels and all these things, it's not a problem. What happens? What if? What if? What if? They say there's seven myths to it all. What I want to be able to do though today is to say, let's do a 14-day challenge. And there's lots of them out there. But let's do a 14-day mindfulness challenge. So when we sit and we connect back in ourselves, because we're coming off the circle, the cycle, we're coming out of this Groundhog Day, the wheel, and we sit and all of a sudden we have to feel these emotions and we get a bit anxious and depressed because, you know, our fight or flight mode is kicking in. Let's try and see whether we can truly make things work and change the way we think. Like it did with my dad, mindfulness saved my life, absolutely saved my life when my dad died. It's about paying attention in the present moment, but more importantly than that, it's about paying attention with loving kindness to yourself. Do you know that 47% of our time we're thinking about something else? That says nearly half of our life we're not actually here. We're not actually in the moment. We're missing half of our life. And if we train our mind, if we can work with our mind to be right here right now, being present, then we'll have so much more of our life. Now, that's not easy. I'm not saying you're going to be able to watch this video now and all of a sudden bang, off we go. But I'd like us to do that. In fact, I'd like you to stop right now, whatever you're doing. If you're doing anything that requires 100% concentration, please don't do this now. But if you aren't, then stop. Close your eyes. Take a deep breath in. Feel your feet on the ground. Put your attention to your both feet. What do you feel? Sense your body where you're sitting or where you're lying right now. Take a deep breath in. Notice your breath. Feel your breath. Soften your face. Just put attention to around your eyes and your cheeks and just let it soften. Just breathe in and out. Your normal path of breathing. Just be here in the moment. Now take a deep breath in. And when you do so, open your eyes. So you're back with me, okay? Just being in the present, all right, is hard because our minds wander, okay? And we judge ourselves with this. We say, I can't do meditation. It's rubbish. I can't sit still for five minutes. My nan used to say to me, you've got bloody ants in your pants. And that's what it is. But we judge ourselves then. I can't do it. And anyway, why are they doing it? You know, he's been sat over there meditating for half an hour. Haven't you got anything better to do? We project our feelings of not being able to meditate on other people who meditate, okay? But practicing mindfulness is so important because what we practice actually grows stronger. And if we're practicing mindfulness when we're sat in this pose and we're following our breath and we're breathing in, breathing out. But at that moment, if we're feeling judgmental or we're feeling frustrated or we're feeling anxious, what we're actually practicing is anxiety, judgment and lack of patience. We can shape our brains. It's been absolutely scientifically proven. If we practice, what you practice grows stronger. You know, even taking it out of mindfulness, you know, is a Gary player, the golfer that says, the more I practice, the luckier I get. Top sportsmen practice every single day to be the best they can. They rewire their brains to be when they're in that situation in front of gold. Ronaldo scores. Why? He's one of the most professional footballers, soccer players in the world because he practices. So, we need to, you know, think about what we're doing. And over the next 14 days, I'd like you to do the meditation, simple meditation we just did. But also, I'd like you to understand that when we do pay attention, we do it with loving kindness. Even when we sit with ourselves now and just close our eyes and we just, if a thought comes in, love the thought. You know, if you think, oh, why am I going to do this? I'm bloody going to cough now or this. It's fine. I got to cough. It's no problem. We're loving kindness and we're fine. Okay? We practice it all the time. We need to keep it growing. Mindfulness works. It decreases stress. It helps us sleep better. It dampens the fight or flight when we really don't need it. And what I want you to do, really, is when we put ourselves in these huge bubbles, we do it with this high expectation and ambition and perfection. When we don't get that, we cover ourselves in shame and frustration and judgment. And you've got to remember that shame and judgment and frustration dampens your brain's ability to be able to learn, to be able to transform, to be able to grow. What we want to do is we want to actually say, we feel no shame. We feel good. Everything's great. Even when it's not, just have those moments. It'll be fine. It'll pass. Coronavirus, it'll pass. Hopefully minimum amount of losses, maximum amount of impact. That's what I'm constantly talking about. But it's this loving kindness because if we give ourselves loving kindness, we release all the endorphins, the dopamine's, that allow us to learn, allow us to transform, allow us to grow. And as I said earlier, empathy is rising. People are feeling it right. So what I want you to do is every day to do the next meditation. And this meditation is a loving kindness meditation and it's going to take about 10 minutes. But we've got a bit of time on our hands now, some of us, because we are isolated. So press pause on Netflix or on the PlayStation or whatever you're doing. Just press pause. We're going to sit and I'm going to put a nice image up. I'm going to play some background music. And we're going to sit for about 10 minutes and it's a loving kindness. So all I want you to do is just follow me, listen to my words, listen to how I tell you. And if you have a thought that comes in, welcome it, doesn't matter how good or bad it is. We try to hang on to the thoughts that we love and we try and push away the thoughts that we don't like. Welcome it, hang on to it. Love it and let it go. It serves us no purpose. We are not our thoughts. John Cabard's Inn says something which is, you know, thousands of things have happened in my life and some of them actually have. Because our thoughts tell us, oh no, it's going to be this, isn't it? And actually what's the reality of the situation? Okay. So I want you to close your eyes. I'm going to put a nice image up and I'm going to sound a bell for us to start. And all I want you to do now is focus on your breath. Breathing in and breathing out. Breathing in and breathing out. And just focus on where your breath is. Where do you feel it most? Is it through your nostrils? Is it on your t-shirt? Is it on your jumper? Where do you feel? Do you feel your belly moving in and out? Breathing in and breathing out. And to start this, we're going to offer loving kindness to ourselves. And I want you to focus on the intention of these words. And I want you to continually repeat these words. And if you have a thought that comes in, you welcome it, you love it, you let it go and you come back to the mantra. So as we're breathing in, I want you to say these words. Breathing in, may I be safe? Breathing out. Breathing in, may I be happy? Breathing out. Breathing in, may I be healthy? Breathing out. Breathing in, may I live with ease? Breathing out. Repeat the mantra. May I be safe? May I be happy? May I be healthy? May I live with ease? Continue that mantra as you're breathing in and you're breathing out. And if you have any thoughts that come in, you welcome them, you love them, you let them go and you come back to your mantra. May I be safe? May I be happy? May I be healthy? May I live with ease? Breathing in and breathing out. May I be safe? May I be happy? May I be healthy? May I live with ease? Welcome this beautiful love into your life, to be kind to yourself, to connect in with yourself, to love yourself, to heal yourself. May I be safe? May I be happy? May I be healthy? May I live with ease? May I be safe? May I be happy? May I be healthy? May I live with ease? Now, what I'd like you to do is just, with your eyes closed, choose someone in your life that you love or someone that inspires you, someone you think about, who you're grateful for. And I want you to picture that person in your mind. And on this occasion, as you're breathing in, you say simply, May you be safe? May you be happy? May you be healthy? May you live with ease? This is loving kindness for somebody else who is someone you love, someone inspires you, put them in your mind, see them and set the intention of May you be safe? May you be happy? May you be healthy? May you live with ease? Breathing in and breathing out. And don't forget, if you have a thought, just let it welcome in. Hold it. Don't put any judgment on it, accept it, acknowledge it, let it go and come back to your mantra for this person that you love. May you be safe? May you be happy? May you be healthy? May you live with ease? May you be safe? May you be happy? May you be healthy? And may you live with ease? Now the focus, we're going to focus on someone you know who's having a difficult time at the moment, maybe someone who's ill and we're going to offer them kindness. So if there's somebody you know who is in self-isolation or isn't feeling very well at the moment and we need to place there your intention in your mind with them in your mind and you say again, may you be safe? May you be happy? May you be healthy? And may you live with ease? Breathing in and breathing out. This is somebody who you know who's having a difficult time at the moment who may be ill. Set the intention of that person, put them in your mind's eye and as you do you say to yourself, may you be safe? May you be happy? May you be healthy? And may you live with ease? And if you find your attention or your mind wanders, don't worry. Just love it, let it go and return back to your phrases, your mantra. May you be safe? May you be happy? May you be healthy? And may you live with ease? These mantras are now your anchor. May you be safe? May you be happy? May you be healthy? And may you live with ease? Now what I'd like you to do is choose someone in your life that you might have difficulty with or have some tension with or have had an issue with or something hasn't sat right between the both of you for a little bit of time. This one can be difficult but we set the attention and we put them in our mind's eye and we say to them in our mantra breathing in and breathing out. May you be safe? May you be happy? May you be healthy? And may you live with ease? And again if something or thought comes in I want you to allow it in, accept it, acknowledge it, put no judgement, love it and let it go and come back to your anchor, your mantra. For the person who you may have had difficulty with have had an argument with there's some tension between you. Set the attention, put them in your mind's eye and say may you be safe? May you be happy? May you be healthy? And may you live with ease? And if at any point you find that difficult then you can just direct it back to yourself. May I be safe? May I be happy? May I be healthy? May I live with ease? Now I'd like you at this moment to direct your loving kindness, your attention and your intention to all forms of life, people, animals, all beings, those people who need it most all over the world at this very difficult time. And I want you to say for them may all beings be safe? May all beings be happy? May all beings be healthy? May all beings live with ease? Breathing in and breathing out and again if you have any thoughts you let them in, you let them go and off you go. May all beings be safe? May all beings be happy? May all beings be healthy? May all beings live with ease? Breathing in and breathing out. May all beings be happy? May all beings be healthy? May all beings live with ease? May all beings be safe? May all beings be happy? Mae oedd mai hyn yn ymgyrch, mae oedd maen nhw yn cyhoedd erbyn i'r feth. Rwy'n eich bod yn bwaith yn braf ac mae'r môl yn ôl, rydych chi i'n fwy ffasr o'i gwneud i ei sjfaintonu droi i'r fach, ac mae chyflogai'n mynd i fynd yn ei wneud neu newydd eich gofio ac mae'n cymddiio yn gweithio ac mae'n cyfnod arall. Rwy'n bwysig pwysig chi'n cael eu ddweud eich ddweud. Rwy'n bwysig hynny. Ddiwedd ar 2, ei ddweud, ei ddweud ar 14. Felly amser i chi'r hwn o'w'r ffordd a gwag yn siŵr i ni, oedd eu gwirio y初 logo. Fe wnaw'i ymddech chi'n cael beth i'r ei hyn yw... Felly amser i ni. Roedd o'r ysgrifent, roedd o'r ffordd. Felly chi'n gwirio ond, sy'n gwirio, fi'n mynd i chi'n gwirio gael o'u ffordd. Roeddo ond o'r mherau, yw hynny mwy o hyfforddei. A gefnodd yn ei gwirio, oedd Presbyn pa gwwn o'r ffordd, a ddwy'n gwybodau, ddwy'n gwybodau, ddwy'n gwybod yw Julian. Ddiolch yn dweud o gydag yn y gwyloedd. Ond ydy'r cyfwyr yn ddwy, ddwy i ddwy'n gwybod yn ddwy, rydyn ni'n ddwy'n gwybod. Ond eistedd nhw'n gwybod arhaeddiad ac yn ddwy'n gwybod eraill ac yn ddwy... Start with good morning, but if you feel really brave, why not say good morning, I love you Julian. Obviously don't say Julian because that's not your name. You can say your own name. Good morning, I love you, your name. I hope this has helped. I'll pop back on tomorrow and we'll do a bit more, but just focus our attention on loving kindness and being here in the moment and realise that everything will pass. If we listen to the experts, if we get our immune system as high as we can, if we can check in with ourselves if we're in isolation and don't bring the fear, the anxiety, because fear, anxiety, stress lowers your immune system. Use the loving kindness and even the one we did at the beginning where we said just close your eyes and feel your feet. If you're feeling anxious, close your eyes and just say the mantra to yourself. Just sit there and say, may I be safe, may I be happy, may I be healthy, may I live with ease, just breathe it through. So when if you get this feeling coming in, ooh, don't feel, may I be safe, may I be happy, may I be healthy, may I live with ease. It's a very simple structure that we can do and don't forget, good morning Julian, I love you. Thank you very much for watching. If you can put your comments below, please share it, subscribe to the channel. Let's get this out there so when people are sitting in isolation, they can do it by learning mindfulness. So when they come out of isolation, the world will be a better place, I can assure you. I hope the coronavirus has the minimum amount of losses and the maximum amount of impact and empathy is rising. God bless you, be love and give love, take care, bye bye.