 Hello and welcome to day 71 of the mindfulness challenge. Today is Friday here in the UK. It's a very netherwarm and sunny day. Things are really busy in my life. I think there's obviously a big demand for people who would like some support and would like some help along these times. And we're all here for each other offering support to be able to truly ensure that we can all move forward along our spiritual pathway, so to speak. Today I want to talk about two things really. First of all, I want us to do an exercise called simply stopping. So we're just going to stop. But importantly, I want you to try and do this as an extra activity. So you're going to have some homework today. And that is I want you to if you can have the ability to do so. And only if your circumstances allow us. And in this country, we're allowed to go out for one day's worth of exercise. I want us to walk mindfully, OK? And that means just being out and walking very slowly and just listening and just checking into your feet and checking into your sounds and checking in raising your awareness to the things that are around you and just feeling the breeze and the breath and all of those things. And it's it's really, really interesting when we do it. And it's it's such a lovely thing to do. So that's the second part. But what we're going to do now straight away is I'm going to go into and put a meditation up, put a picture up. And I just want you to take a moment to allow your body to settle into this very comfortable position. It's a very short meditation, but I just want us to simply stop. And this simply stop really allows us to, you know, to get control and get back into the real situations that are around us without these escalating mindsets. So you can close your eyes and as you do, so you just slightly open up, allowing your spine to lift that your shoulders soften. Just focus on your breath. Today we're practising simply stopping and begin by just taking a full breath in, hold it and then take a long breath out. Notice what it's like just to stop. To simply be present in this moment. You're going to notice thoughts, bodily sensation, sounds and just noticing what it's like to be alive in this moment. Just sit and be in this beautiful space, this wonderful energy. We're just simply stopping here and just checking in with ourselves. And each time you find your mind going somewhere else, just invite a sense of stopping again. Just stop. And let's continue practising this for a little while. We're going to do it for like a minute or so. We just stop and everything, anything comes into your mind. Just invite it just to stop again. Come back to the stillness. Thought comes in, just invite yourself to stop again. And always to take a long breath in, dig their breath in and then hold it. And then just breathe out again, just feeling the sensations and the noises that are around you. And when you're ready, just slowly open your eyes and just come back into the room. So that's just a very simple meditation for us just to stop, to come back, just to stop. Just to stop doing whatever we're doing. And I hope you enjoyed it. Today I want you to go out and do a walking meditation. When you do this, I want you to stand in a way that makes you, when you before you walk, so you're upright and relaxed and present. So, and then what I want you to do is just start to then feel the sensations of your feet on the ground. I want you to take a deep breath in and bring attention to your breath. But notice the sensations around you you're experiencing when you're walking. And when you're walking at whatever pace feels right for you, you can notice the physical sensations of lifting your foot and the sensation of the foot meeting the ground and continue walking like that for a few moments and focusing on particular experiences your foot is doing when it's making contact with the ground. And it helps you to help yourself make that contact but begin then to widen your focus and awareness and work through your body and see how the different parts of your body feels when you're walking and then bring your awareness to the surroundings around you. You know, just walk mindfully just as you're walking just check in with the sounds and check in with the smells and check in with all of these things. But when you get to a point where you're comfortable and you're not going to be in the middle of a road I want you to do the same thing, I just want you to stop. Just listen to the noises and smells and the situation that is around you, the real situation that is around you that you are absorbing. You are not painting with your mind. I hope this helps. Do a mindful walk for me today and let me know how you get on in the comments section. Day 72 is tomorrow and I thank you very much for joining me. Good morning, Julian. I love you. Good morning, Julian. I love you. Take care, be love and give love and I'll see you tomorrow. Take care, look after yourselves. Bye bye.