 a chyfnodd y 30 yma ymgynnu'r llyfr. Felly mae wedi bod yn y rhan o'r fath yn ymgyrch yn y UK, ac os ydym yn ymgyrch i gael ymgyrch, mae'n gwybod i'r rhan o'r path o'r cyfnodd ymgyrch a'n ddweud y ddweud y 30 ymgyrch yn ymgyrch yn ymgyrch yn ymgyrch. Rwy'n have to go back and have a think about a little bit of refresh mindfulness the ability to be able to separate your mind chatter away from the situation hold yourself with loving kindness be kinder to yourself have empathy for yourself be able to sit and just be in the energy connect with yourself build that loving kindness for yourself have all of those wonderful things and be able to have more empathy more compassion have more patience importantly be able to stand away from any emotions that are arising and don't get dragged into the mental narrative the chatter that can build around the situation we always make things worse than what they are so stand away from it and just observe the situation we know that by breathing in and breathing out everything will pass today we're going to get very much straight into it and it's going to be an advanced body scan today this allows us really to connect into the body in a much more in-depth way and it's where we are now um your body scan may bring up some emotions it may bring up some some some shadow work all of these bits and pieces but it's really important that we start to understand exactly what's going on in our body to be able to find and raise the awareness and the emotion hold it in loving kindness and let it go so straight away we're going to go into the body scan if you close your eyes i'm going to put a picture up and let's begin by taking a moment to allow your body to settle into this comfortable position now slightly you know allow your spine to lift so close your eyes and allow your spine to lift and allow your shoulders to soften today is about the body scan connecting in with your body so taking a full breath in and a long breath out begin by bringing your attention into your body feeling that beautiful space from within the love from within notice the feeling of your weight on the body on your chair or the floor or wherever you are and as you breathe notice how your chest and abdomen expands to allow the air in to enter into your lungs what sensations are you aware of and as you exhale bring the awareness to the stillness and notice the sense of relaxation more deeply bringing your attention to the top of your head notice in any sensations in your scalp down the back of your head to the sides and to the face notice your jaw we hold a lot of tension in this area so if you have any tension in your jaw area just let it soften in fact let your whole face just soften relax the muscles around your eyes and around your mouth breathing in and a deep breath breathing out notice your neck notice your throat and let them be soft too let them relax any emotions or any shadows arise just lower it up with loving kindness and breathe it out notice your shoulders and your arms feel any sensations as you allow your tension to move from your shoulders down to your arms the elbow to your forearms the wrists the hands and even your fingers notice in any tightness or temperature changes in your body notice the fabric of your clothing and how it feels against your skin continue to breathe in and breathing out bring your attention to your chest and your abdomen feeling the movement in your chest as you breathe and again bringing any sensations or emotions letting them rise holding them with loving kindness and breathing them out bring your attention to your stomach noticing if your stomach is tense or if it's tight just letting it soften and notice the upper back and the lower back if you're holding any tension here just let it go let it release continue traveling down your legs your thighs your knees your calves and your shin and your ankles and finally bringing attention to your feet noticing the sensations of your feet against the floor noticing any weight sense of temperature now i want you to connect in with your feet and perhaps feel any energy that's present within your feet but just for a moment allow a beautiful white light to wash from your head all the way down your body to your toes removing any negative or repressed energy resetting all of your chakras from your crown down to your root your third eye your throat your heart your solar plexus your sacral and your root feel these beautiful energy centers now just spinning rhythmically as your rejuvenation and energy grows this healing and beautiful light will now wash over you taking away any of your cares and your fears and filling you with an unbound happiness love light to patience and compassion for yourself as you continually breathing you're breathing in and you're breathing out now with this beautiful white light around us and all of the residual or stale energy dissipated into the ground we've now we feel rejuvenated as we've now moved forward notice your whole body from the top of your head all the way down to your toes and just stay with a sense of this whole body for a few more breaths feel this beautiful spiritual healing energy as you breathe in you breathe it in and as you breathe out you release any negative stale or repressed energy that does no longer serve you and as we come close to finishing continue remaining aware of your body as best you can and as you finish now we need to take a full deep breath in and a longer deep breath out so do with the fingers and open your eyes so you've focused on your body today you've had some healing which is important as well that came in at the end for me but what I want you to be able to do today is practice generous listening as well so if you're in a conversation or you're talking to somebody over the phone or over the internet or whatever it is place all of your attention on the other person listen with your ears and listen with an open heart be interesting to see how it shifts the experience of the conversation for you as well how do you think that experience was for them we're a bit later today because it's been extremely busy here but I want you to put your hand on your heart anyway and say good afternoon good morning good evening wherever you are I love you julian good afternoon good morning good evening I love you julian and I love you too and thank you very much for being with me all this time I hope you enjoyed today's session and tomorrow I'll see you for day 37 probably a little bit earlier thank you very much for your time be love and give love god bless see you soon bye bye