 Welch chi'n ddweud i ddechrau 18 o'r Ymddiadol. Mae'n gofio i chi'n gwybod wedi'i fawr, felly'n ei ddwy i'ch ddim yn dda i mi, yn ddim yn ddifrif i gweithio'r ymddiadol. Mae'n gofio'r ddwy'n gofio'r ysgol ymddiadol ac ymddiadol yn ddifrif. Rwy'n cael ei ddweud i gweithio'r ceisio'r cyfyniad. I'm probably you know in theory um in sort of day 20 of a lockdown really here in the UK some people now have experience in this some people have experienced mild forms of the virus I still can't get rid of this it's it's the weirdest thing in the world I've never had um nasal congestion or just a feeling of for nearly 20 odd days and I'm taking vitamins I'm doing these my body is fighting the good fight but I'm here and I'm happy it's mild and and we can move forward um my family thank you are a lot better my wife is a lot better my daughter is a lot better um even so that she woke up this morning and went outside and watched the sunset with a dog at sunrise with a dog at six six o'clock this morning 20 past six which was lovely it's interesting though isn't it a 23 year old girl would never have thought of sitting outside with a dog watching the sunrise things are changing ideologies are changing um values are changing um empathy is rising compassion keep talking about it day 18 I'm still talking about it um so yeah so that's that's the latest coronavirus update our prime minister Boris Johnson is in hospital now I mean you know not showing any signs of um the virus subsiding for 10 days I know that feeling um but obviously he's slightly more important than me so so they've taken him into into hospital but you can get well soon Boris if you're watching this um today I want to talk about the power of choice and it's it is difficult I'll be honest with you it's really difficult to keep coming up with content um 18 days on the spin and but what I keep doing is I keep sitting with Ronnie and then we watch some videos and then I go over my old case work on nbsr mindfulness based stress reduction and we see where we are so today I just thought about the power of choice because you know there's a there's a famous um saying or quote uh from Shakespeare and he says nothing is either good or bad but thinking makes it so so nothing is either good or bad but thinking makes it so and for me you know that is quite an interesting thought and it's even interesting thought for a basis of mindfulness all those years ago when Shakespeare was writing his um his his plays and his memoirs etc but for me an essential part of spiritual awakening is to learn how we become aware of the difference between the situation and what our mind says about it so and that is you know even more so in these in these situations where we are at the moment because there there are a lot of um particularly challenging um situations and some of us now as I said are on different parts of this journey so a lot of us will be confined um to our houses to small spaces we can't go out we may share that space with several people which comes with its own challenges um we may share this on we're just beyond our own which again is different challenges you know we may be um experiencing financial issues or difficulty we may be fearing the virus we may feel sick we may have a cough and a cold all these things many of us experiencing would normally be called bad situations or or issues or you know and and our mental mind would be really trying to um drive a narrative based around what we're experiencing on a conventional level you know it's not nice feeling the way we do having this fear of being sick or being sick or worrying about finances or doing all these things so what does it mean when nothing is good or bad but thinking makes it so the very spiritual lesson in the ability for awakening is to as I said differentiate the situation that you're experiencing and the mental commentary that we wrap around that experience the thoughts you're having at this time are around the situation that is happening around you for most people what we're experiencing um is mental commentary and what we're experiencing and we put them together what this does is it absolutely amplifies our emotions our fears our self-doubt our our anxiety our depression all of these things and and what we're trying to do is we're trying to differentiate the actual situation away from the mental narrative so if we're feeling um stuck in on our own we're not liking it the experience around that mental talk would be saying no this is going to get worse how can I cope with this I've been stuck in now for 17 I haven't seen my my wife my doc whatever the scenario is this is going to get worse like how am I going to cope with this and and your mind will really go on this spiral of this is going to get worse I'm not going to milk a coat with this and that mental chatter actually makes you become it not just the situation you're now becoming this mental chatter and you are becoming um aware of this chatter and it's amplifying the mental commentary through the experience through reading and watching things on on on the news and on social media and if we feel unhappy or unwell and and and I have had this now for a couple of weeks the commentary that I've been putting on is like when's this gonna end what's this what's that what's this and actually if I can separate that commentary from the actual reality then things get a little bit easier so if we feel unhappy and we can't take much more and and our mind feels like you know this is I can't take another three weeks of this I really can't then we need to we need to separate that mental I can't take this for three weeks to actually it's going to be three weeks I'm going to experience it I'm going to be in the moment be in the present because the commentary that we're working on now is happening now and we need to become aware of the self-talk we need to talk to ourselves a lot of us will be talking to others as well and when we talk to others we use that self-talk as our narrative to others so that becomes our standpoint it becomes our value based on our thoughts how about asking yourself how would this experience be without any mental thought without the addition of the interpretation of our mind you see when something happens in most cases our mind goes into negative it doesn't come on the pleasant side of things so we're having a great time wherever we just experience it we enjoy it we don't we don't put any narrative to it it's when things get difficult it gets going how would I experience what's happening to me now without any unnecessary narrative of thought it's an interesting thought but the addition of everything we put on our shoulders the excess baggage we're calling it making ourselves unhappy for many years we've always done this we've always created this narrative this this mind mental chatter based on the situation that we're in to amplify our emotions and experiences that we're without so for me the key here I said the power of choice there is a choice about separating the situation from the narrative we interpret the situation and we label it every time I'm having a good time I'm having a bad time I'm having a fun time I'm not having a fun time I'm not happy I am happy yeah so if we ask ourselves the question what happens if we separate the chatter from the experience and when we do this when we separate the experience we come into the moment instead of you know living through this veil of a narrative that you know everything has fallen apart the world is falling apart then we listen to other people's narratives about conspiracies and this and that and it just creates more mental chatter when actually isn't the reality of always interpreting things is bad that's what we do so let's separate let's separate the experience to our thought process and what I'd like you to do right now is just wherever you are whatever you're doing just take a deep breath and just look around the room you know just just take a look around the room I'm going to look over here and and there's a lighting system that I use I've got a lighting system here actually it's not I didn't put it on today um but there's a lighting system here and I'm looking at that and then I spin round here and I look at my B11 give love and I breathe you may look up the window and just when you realise is that you're just looking around I'm looking at my neck curtains or I'm looking at a glass that I've had with a drink in it and just and just stay at that moment just going to be here breathe and just for a moment be with that glass you do it look around the room have a look at the window look at the windows a beautiful tree out there just going to look at the tree and focus on the tree and be with the tree and what you've realised is by sitting here and doing that we've dropped the mental chatter we've dropped the narrative and all we're left with is this moment front door's just gone we'll just sit be with that hopefully someone's going to get up and open it but because we dropped the mental chatter and the narrative we leave all this behind and we're in the moment how does this feel for you or for me it feels like there's a weight starting to lift off my shoulders a weight of this excess baggage that we talked about the weight of the unconscious thinking there's absolutely amplifying our negative chatter of the situation we're experiencing right here right now and this creates unhappy emotions and this compounds the mental narrative there is another way and it's awareness and presence spiritual awakening and the fundamental practice of that is to be able to separate the narrative from the situation let go of the narrative and be present with this moment as it is this moment is all there ever is our entire life is right here now it's now it has to be now there's nothing else our entire of whatever happened in the past if we think about it it's happening now and we will remember it we remember it in the now the future we think about the future but we're thinking about the future now the future is now our life and our thoughts are separable and we think for so many times that our lives and our thoughts are inseparable and there's an amazing power there's this awakening and enlightenment inside you and it's so strong and it's your awareness if there's it's your when you can become aware and you can be in the present and we can separate our narrative to the situation that is a lot deeper than artificial highs and lows from happiness but on a lot of these situations when people talk to me about spiritual awakening it's because they've been challenged they've had something in their lives that's made them challenge the status quo they've sat back and thought god my dad's just died and i look at it from here not here i look at from here and i separate my mind of my thought process of my dad to my dad dying and i separate the two and i'm just sit with it it is so powerful even now thinking about it is so powerful that that light inside that awareness and the awareness of of identifying the separation between the two absolutely frees you from the conditional limiting self that we've known for so many years but there's so much more to this deeper identity it's your awareness it's not difficult to experience but we don't sit with it we as humans we need to be challenged and that's why sometimes i keep talking about minimum losses maximum impact this is why this moment is helpful for our awakening at this moment there is so much suffering and unhappiness and news and everything else there's a situation we're experiencing but we're amplifying that with our narrative we're wrapping it around it and exploding it and don't do it separate it so whenever we're feeling unhappy fearful self-pity anxiety it's just a wake-up call for us to understand how it all rises sit with it become aware of how your mind starts to create this narrative and by doing this we get underneath the consciousness and we can move away from the narrative that really is the reality is so much deeper we're in the moment we wake up to the identity by realizing the fundamental difference between what is and what the mind says about it we can then cultivate experiences with a power of presence which is for me true awakening instead of being reactive and complaining about all the experiences we have and talking about this excess baggage it's mainly about complaining about unfairness in life the situation in the world it's always me ba ba ba ba that narrative is it brings in self-pity it brings in ego we talked before about the need to to to complain it creates a ffictitious identity we'd like to find fault and blame because your mind says i told you so yep i can confound it only happens because of the narrative we're wrapping around it the situation and the narrative is what makes you unhappy the situation and the narrative is what creates fear and self-doubt it's the present moment that we face here now and separating the two is how we truly have the choice to be fundamentally happy and be in the moment if we're not unhappy about the situation anymore and we can separate it we're no longer at the mercy of our mental chatter yeah don't get me wrong look it's nice when nice things happen and it's not nice when not nice things happen but we're no longer at the mercy of those conditions everything can become clear everything can become a lot easier on yourself we can get rid of this emotional baggage if we can differentiate between the experience and the mental chatter around it some people say life's not here to make you happy life's here to challenge you for you to awaken and that's what we're doing right now can we let can we learn to let go of the narrative the mental and happiness so that we can just be and if we go back to the original point nothing is neither good or bad but thinking makes it so we have a choice and that choice is to separate the mental thoughts the narrative from the actual real experience and we can just come away and spend a minute with a tree spend a minute with looking around the room we can stop that mental narrative we have a choice and it's a very powerful choice i hope that makes sense for you i'm going to now do the loving kindness meditation because i think it's very apt that we can love ourselves and we can hold ourselves in true kindness thanks for watching i hope it makes sense and remember we always have a choice 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 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 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 ever 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 idea 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 difficulty with have 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 i hillu gwyaf oesgo demolusio. Youatisfied and feel your prickly your fingers, or move your toes and come back into the room and open your eyes. I hope you enjoyed that loving kindness meditation we have done it a lot of times now. We should be cultivated. I was talking to a lady, I mentioned her Carly. She is probably watching now. She will talk about her Dad who isn't very well, he got terminal issues. I know all money talks about opening so I can talk about it from the public side. Ion wedyn gennych am yr enw tŷ yn eistedd rwyf, ac rydyn ni'n ddau'n cael rhywbeth yn ff yn ffrwng ar y sites y� ymwyng ymwyng yma o'r rhydwch sy'n hoffodd o'r omdill fe staff? A'r ddweud sy'n hoffodd iddyn nhw'n hoffodd. Mae yw gweithio y rÙl hynny? Roedd mae'n ddyn nhw'n gweithio gyda'n gwybod a'r scripture cyd-dwyng, a rydyn ni'n hoffodd â'r gofyn yn eich gofyn. i adnwch y cyfath, a dwi'n credu'r modd fel'n datblygiad lleol, I hope you enjoyed the talk, we're going to move on to day 19 tomorrow. Wow, God bless and God willing. So did you wake up this morning, good morning Julian, I love you, I hope you did. And I hope you're enjoying this session and you are staying with me while we do it. wrth gwaith yn cael ei wneud yw i gennym. Rwyf ar èr ffrwysbeth a rwyf ar自mysgoldd. Rwyf ar wyrbun ymwysgoledd gwir, ac rwyf biad o'r ffyrdd ar y ddiol achos chi'n gweithio'n gwybod i'i fwy datblygaidd a tua i'r meddwl i'r gweithio. Felly, mae'r gweithio yn snydd. Felly mae'r gweithio yn gallu byw. Rwyf i'n gweithio, i'w gwneud ymwysgol, ac mae'n arfer o'r rhan o fydom, yw y tro a yw'n meddwl, mae'r edrych yn fwy yr ysgol er mwyn fyddai'n gwneud. A dwi'n dwy'n ddechrau'r ysgol o'r hyn o'r hyn o'r tarif y dyma. Rwy'n gobeithio i chi, mae'r adrodd a'r adrodd, mae'n gweithio. Wrth gwrs, rydych yn fawr o gwbl, o'r hyn o'r gweithio, mae'n ffaith. Bydd yw'n dweud o'r Ffacebook, wrth gwrs, ond yw'n dweud dweud o'r dweud o'r maen nhw, yn ychydig yn ymgyrch yn ymddi'r hyffordd oedd y bwysig yn ymddangos. Thank you very much for watching. Have a lovely day as best we can and make the choice, the power of choice for you to separate your experience with your mental thoughts that amplify only negativity. Be loving it but take care. See you later. Bye bye.