 Ychydig yn fawr i'w ddechrau'n sgwm gyd yn yma o'r 14-day Gwyneddau. Mae'n ymddi Juliyn Jenkins, a'n ddod am yma'n fawr i'w ddiwethaf yma. Ym hynny'n cael ei ddweud gan y canion, mae'n gofio'n gwybod eu ddweud yn dda i'w gilydd. Rwy'n ddod am ddod i'n ddod i'w ddod am yma'n gafod yma, rwy'n ddod i'w ddod i'w gilydd. Mae wedi bod yn gynnwys i'n gwybod mai yn gweithio'r gweithio. Felly, ddau'n gwych â'n ddysgu'r gweithio i'r gwybod yn gyda'i'r effeithio. Roeddwn i'r bod yn gweithio, yna i gychwyn, roedd yn gwahanol y methu sy'n gweithio pampau serotau. Roedd yn gwahanol i'r gwahodd yma. A'r gweithio oedd yn gyflawn i'r gweithio'r lleydd. Roeddan nhw'n gwahodd a'r gweithio'r lleydd. ac yn dweud yw'r ystyried gyda'n amlwgol yn gweithio, ac yw'r hyn yn ymdod yn gweithio, sydd yn ymdill o'r dweud i'r ymddangos, ac yn oes yn ymddangos i mi, ac hefyd wedi cael ei gwybod, i'r ffwg i ddim yn dweud, ac oeddwn yn ymddangos i dda i ymddangos i gweithio, i'n gweithio'r meddwl i'r gweithio, ac mae'n gweithio'r ysgrifennol, sydd wedi bod wedi'u gael ei gweithio, Having helped you to check in with yourself for the first time ever or if not certainly for a while. We are starting to look at how we've expressed some repressed emotions all the way through our body. Today we are going to talk about stress and the reason we are going to talk about stress today is because a lot of people are getting stressed. A lot of people are stressed anyway so if we took to one side the events of the last 3 weeks, 4 weeks, however long it has been a dyna i wneud eich bod ni'n unrhyw gwaith i'ch gwybod a'r hoffi am y tro, yn y sgol i'r 12 yma, mae'r dros o phobl sy'n hyn? Dwi'n hynny'n hynny'n hynny'n cael bod ni'n hynny'n hynny bod ni'n hynny'n hynny'n hynny'n hynny'n hynny. Rwy'n cymryd i'n cymryd yn y cwmwynt yng Nghymru, o fyd, ond mae'n gweithio'n gwybod i'w ddwy'r schael, ond mae'n gweithio'n gweithio cael bod ni'n cymryd i'w ddwy, So odd dweud nesaf ar y cyflym hwn yn bwysig ar y llai, mae hynny'n edrych. Rwy'n edrych i ddweud i dda i'n gwybod Younnog a'i dweud i ddweud i ddweud, a mae ydw i'n rhani, aio'n meddwl yr arfer. Rwy'n edrych i ddweud i ddweud i ddweud, i ddweud i ddweud i ddweud. Rwy'n edrych i ddweud, rydyn ni'n edrych a'r cyflym. Beth dyna ydy'r suminau, i ddweud i ddweud i ddweud, ond ond rydyn ni'n gwanwedd i'w modd i'w bwysig gyda'r hyn. Rydyn ni'n dais iawn ar hyn, ac mae'n byw i, ond ond y G spinadau. Mae'n digwydd ar yr ynig, ac mae'n cymdeithio'r un bod mwy fwy fwy fwy fwy fwyd i'r cerddwyr yn på i ddod o'r pethau sydd wedi myfyrro i mwyffly i, a'r pwysig i bwysig i'w fwy fwy yw yng Nghymru. Mae'n ddiddordeb yn defnyddio allan o'r fanol iawn, Ond yna'n ddweud am desbytio a'n myfyrdd anest o'r ystod am hynny, efallai yn amser i ddechantio'r wrth gwrth. Dw i'n gweithio i allan iawn i'r gwahoddiad sy'n gweithio'r hyn. Mae'r hyfun yn ystod i gwymoedd i hwnnw. Ond mae'r hyffordd o'r hyfforddiad ei gweithio'r hyffordd i hwnnw. roeddwn wedi gweithio'r cwmhau. Mae'r lleol yn ystod o 30,000 ymlaen i'n bwysig ein bod pethau yn yw'r cyffredinol sy'n gweithio'r byw ymlaen i'r byw. Ac yn y gweithio'r ymlaen, mae wedi gweithio eich bod ni'n gweithio'r cyffredinol sy'n gweithio'r byw. Yn ddweud y cwestiynau, mae'r ddigon i'r byw yn ei wneud y byw y byw yn eithaf. Yn ddweud o'r rhagwydol, byw yw'r rhagwydau sy'n gweithio mewn i'r byw, is the people who experienced a lot of stress had a 43% increase in death but what was even more interesting was the majority of those deaths also answered that they believed the stress was harmful and also other people who had experienced a lot of stress but didn't believe the stress was harmful actually had a lower death rate than most of the other categories it's incredible and it's scientifically proven on 30 000 people over eight years so this isn't something we're making up so what does this tell us well I believe it tells us that stress is is bad for us but what is worse for us is actually the belief that the stress itself is bad for us you know I've been telling people you know for a long time that stress is bad for our health so how can we change how our mind and how we react to stress to to change our body so us to be able to cope with it more and there's you know if you can imagine yourself in a stressful situation what happens you know if I said to you now right you're in front of 100 people you've got a count from 999 backwards in increments of eight um and if you get it wrong you're gonna start all over again and 100 people are watching and go you've got to do it now faster faster you know you'd start to you'd make mistakes and and you start to get stressed and in the end you probably say I can't do this and the signs of anxiety and all the stress would kick in but how about thinking another way around this how about thinking that when we do become stressed and we don't want more stress in our lives and if we can live our lives you know with more you know um surround ourselves with people that that are conducive to our value system you know and and practice mindfulness and just be a little less stressed it's great that that's not a problem but we know when we put our hands up in the last 12 months how much stress we've all had and how much stress are we having right now but if you think about stress as a mechanism for us to be able to survive and thrive for us to be able to complete the tasks that in front of us and actually your heart beating faster the feeling of you know you know dreading and flowing and sweat if you think of those mechanisms of actually being there for you to be able to survive and thrive and move forward and complete the tasks in front of you and change our response mechanism to stress actually stress is the reaction to stress is helpful because we want to be able to complete in difficult circumstances and then things will change people say to me you know I do a lot of um spiritual work and mediumship and they say oh you know I'm so nervous before I I do a church service or I'm so nervous and I turn on to them and say the day you're not nervous give up because you see sometimes nerves and stress is because we care we get stressed because we care because we get stressed because we care and we can't do something about it so we're trying to do something about it so our body goes into this whole stress setup and then we go oh it's terrible and our reaction to it is bad so what happens if we think about stress as actually being there to help us when when we get stressed like we get upbeat breathing gets fast or you know our heart starts pounding thinking of it is it's helpful we're getting ready to complete a task under duress or to complete the task that is that is out of our comfort zone that we're going to complete a task that we care about we can change how our body responds to stress by thinking about it differently and how we think about stress really does matter we can get rid of stress we can learn to you know sorry we can't get rid of stress we can lessen the stress but at the end of the day we live in a world and we said yesterday the world isn't perfect and and not being normal is normal and it's okay to you know to have bad days and let it pass so our reaction to it is the matters so next time our heart starts you know our body starts getting stressed beating heart faster breathing think this is good our body's getting ready to help us complete things to help us survive and to help us thrive but more importantly than that when I actually started reading back over my mindfulness I remembered oxytocin and oxytocin is is is a is a chemical in our body and they call it the cuddle hormone because oxytocin fine-tunes your brain for social interaction and instincts and it makes you crave physical contact and strengthens your empathy so if you are in isolation at the bottom moment your body may be producing lots of oxytocin because it's craving that social impact but also realize that oxytocin when you feel this craving to to cuddle someone or to be with somebody you'll have that social interaction oxytocin is really good for you because what it does is it keeps a dilation of your your blood vessels and to a to a decent size and that allows the blood to flow and it helps your heart and oxytocin in your heart actually can repair stress damage it's it's interesting though that oxytocin is only secreted it's a stress hormone it's as much a part of our stress system as adrenaline and adrenaline makes us breathe faster on a heartbeat so as we can get into that higher performance it's there though to nudge us to get support so when you are stressed oxytocin floods into your body to go and speak to somebody to get support to get help but also oxytocin is released when you help somebody so it's there for you to get help and it's there for you when you give help and it acts on your brain and body and it's there to help protect your cardiovascular system and especially in times of stress and in particular your heart and oxytocin heals the heart from stress damage so when you reach out when you're stressed or you reach out to someone who is stressed you release oxytocin it's human connection so you can see where this is going i'm talking about if you get stressed accept the fact that your body is going into this stress mechanism to help you get through your current situation and we can breathe it through we can accept it we can acknowledge it and we can let it go but also understand that you're now producing oxytocin and oxytocin is there for you to pick the phone up and speak to somebody or if you know of somebody who is stressed and that stresses you that releases oxytocin then you can contact that person to give him a hand if you're having a difficult time reach out to someone if you if you know somebody who's having a bad time reach out to somebody but let's think about how we deal with stress and how we see it you know it's there to help it's not there to kill us and caring creates resilience and especially at times of stress when we choose to view our stress response as helpful we can build our resilience and when we're there to help others we can truly build our hearts and on times of stress it gives us access to oxytocin to be able to help ourselves and to help others and believe me we don't want any more stress but let's get better at stress and you can trust yourself to handle all of your life challenges and you don't have to face them alone there can be a positive long-term response through oxytocin but reach out for somebody and even if you are alone you feel you're really alone you're not reach upstairs sit be and be with god you know just have those times you never I say before you may feel lonely but you're never alone and another thing is we talk about our lives go after what creates meaning in your life and trust you can handle the stress as a plus and not a negative and finally I just want you to before we go into the loving kindness but there's a there's a bit again reading through my book it talks about a very short mindfulness practice and it's called stop and it's an acronym and the word s means stop so at some times today when you're getting stressed or you're whatever the scenario is just stop just stop and t stands for take a breath mindfully so when we stop take a deep breath in oh means observe or notice what's happening right now when you take that deep breath in when you stop when you come off autopilot when you stop you put you you you take a breath you observe and you notice what feelings am I having what emotions are arising and you acknowledge them and you accept them and you just let them go and if you feel stressed you know your body's trying to help you to overcome the challenges that you have today feel the oxytocin releasing in your body if you're really stressed reach out for somebody or if you're stressed because you know somebody who's stressed reach out to them and peace for proceed go with awareness and loving kindness for yourself and for others go forward with awareness be aware of everything around you the sounds the sounds smells the everything but do it with kindness to yourself and to others I hope that helps on day six we're now going to go into the loving kindness and then we'll come back afterwards to say goodbye thank you so I want you to close your eyes I'm going to put a nice image up and I'm going to sound it 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 it's on your jumper where do you feel you feel your 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 breathing in and breathing out 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 in 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 a thought comes in i want you to allow it in accept it acknowledge it put no judgment 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 be live with ease may all beings be safe may all beings be happy may all beings be healthy may all beings live with ease take a deep breath in and as you do i just want you to slowly just resent to yourself on the chair and get your sense of awareness and feel your twiggly fingers or or move your toes and come back into the room and open your eyes so when early at the end of day six i hope you well please as i always say share this video comment below tell me how you're going on you know as i said let's release some oxytocin and reach out and talk to me and i'll release some oxytocin by talking back to you and don't forget hand on your heart today day six good morning julian i love you good morning julian i love you god bless you all stay safe stay stay you know just stay just be in the moment be in the present and realise that everything will pass and we will get you know we will come out of the side of this much stronger much healthier much wiser much much everything and we'll understand the true values of where we are at the moment because the value system that's in this world is changing dramatically minimum amount of losses maximum amount of impact god bless you take care and as i said please share subscribe and importantly let's release some oxytocin and comment below reach out and i'll reach back and if you see other people's comments then please feel free to reach out to them thank you very much be love give love take care and i'll see you tomorrow on day seven thank you