 a gwybod i'w ddod 45 o ddiwedd achryfod o'r challan cyffredinol. Rhaid i'r gael Julian Jenkins, fel poddiwyno, a erbyn o'n wneud gwrs 55 yma, pan os yw'n credu i'w remedyu ddod o'r ddysgu'r datblygu ymddangas. O'r ddodi'u bod ni'n cael eu ddau'n gweithio'r fforddau, i'r ddisgrifio ar gweithiaeth oed pan roeddi. Mae'n cael ei ffordd arno'r gweithio a'i bod ni'n gweithio i'r ddod. ac yw eich ei wneud i sut ymladol eich AU'r oed i ddweud yn sandwydol o'i ddweud ac i'r ddweud yw'i cael eu mynd yn ymgyrch yn ysgolod am fod y chyflwleddau ac mae'r athgrifennu pam yn ysgolod i'r adrew, yn ei ddweud â'r ddweud a'u ddweud y wneud i'r ddweud, mai'r ddweud i'r ddweud a wnaeth i wneud yn ysgolod i'w ddweud a'u wirwyr o'r rhaid i rhaid o'r oed yddyddiau neu oedd yn ysgolod i'r ddweud I'n gwneud wych yn cael eu bod gan ydych chi'n i gymrydd, yn ymddangos iawn, yn ymddangos iawn. Felly gan mopau, i fod yn meddwl. Mae'n meddwl o'r tyfnol a'r gyfle. Mae'n meddliall i'w meddwl i'wheith i angharu i'w hefyd. Dyn ni'n meddwl i ni i ddim yn meddwl, ac i fod yn meddwl iawn i'r tafnol. Rydyn ni i chi'n meddwl i'u mynd o'r rhai. Roedd pawb o'r meddliall yn ymddangos iawn yn peth. Ond fel y golyder yn Gymrydd Cymru, maen nhw i'ch myn nhw. Pan yw'r llwyffau sy'n wath i'r grelio mewn hwn. Mae'n gwneud hynny'n gyffredig gwybod. Mae'n ein bod mwy fryd yn y dweud, yn dod, fel ydych chi'n gweithio'r gwellig. Diolch yn fawr, mae'n ddim gweithio eu mynd i'n fawr, a'n ddifwydd twfio'r oleig. Dwi nhw i'n ddweud yw'n gweithio, fel y byddwch ei sylfaeth bod ychydig yn go iawn fel y brif o hyn, oherwydd amser y gallwch gallu gweld. Maybe you know you may need some pillows to to help you with that maybe put some pillows or some sort of support under your knees and allow your eyes to close when you're ready and just allow your body just to melt into the floor or the bed and allowing your attention to gently come into the body and just feeling and sensing the breath from moment to moment from breath to breath experiencing the sense of the body as a whole simply just lying here extended and breathing and when you feel ready picture in your mind's eye the image of a lake perhaps a lake that you know well and have frequented one that you've seen in a photograph or an imaginary lake for that matter just seeing if you can bring that image to mind with a very vivid focus in your mind's eye being able to notice how it's an extended body of water held in a depression within the earth's surface perhaps fed by a spring or a stream and if you watch and observe the lake carefully you'll notice that it's always changing and yet it's always itself it changes as the sun moves across the sky and the light is reflected off the water in many different ways it changes depending on the weather sometimes on very calm days the surface might be like glass and reflect virtually everything with great precision that comes by clouds birds the trees that might surround the lake the sun as it makes its journey across the sky and for that matter the moon and the stars at night so there are times where the lake is extremely reflective and it contains in a certain way everything that comes by or over it and in different periods of time the surface might be choppy or rolled and sometimes quite pronounced in the waves in which times the lights may sparkle off the waves in different ways like a myriad of jewels of course the lake changes through the seasons and the winter depending on its location it might actually be frozen over on the surface at least through day and night through the seasons and through the years the lake is constantly changing but always in its own essence of nature and let's see if we can't invite the lake to become a co extension of our body just laying here so that your body your body becomes the lake itself we feel held and embraced and as we lie here we're aware of many ways in our own mind like the surface of the lake sometimes highly reflective and sometimes choppy getting in touch with the sense of the entirety of the lake the full body of water not only in the surface but down below and as we lie here we're just experiencing the fullness of our own being so that even times when our mind is choppy upset or reactive or it's dealing with difficult things we can drop beneath the surface of our mind's waves and find a stillness and a calmness that's always here and always always available to us with each moment with each breath and certainly when we come to lie down in this way lying here under the canopy of vast awareness experiencing the moment to moment changes in the body and the sensations we're witnessing our thoughts our feelings our impulses the sounds and all the while lake like just simply laying here watching the play of the weather of our mind and our body allowing the awareness just to hold it all moment by moment breath by breath in our full amazing complete awareness moment by moment and we're just to lay here now and just breathing in breathing out just bring anything to mind that recently over the last day or so was just not sat right with you might be an emotion and maybe a conversation it may be something you've watched on television just bring it to mind but bring it to mind in awareness of the lake so on the surface you see all of the things that you didn't like the choppy waters but we can not attach to that we can see it and bring it to our awareness but knowing now that we can just drop back under the surface to the calm and to the peace of our breath and the beautiful thing about meditation and mindfulness is that we can have a million of these situations but we can always drop below the water drop below the water one million and one times we can always come back to our breath take a deep breath in hold it and just breathe out and as you do so just slowly and gently open your eyes and wiggly fingers and come back into the room so that's a that's the lake meditation we've done one lake meditation before and the great thing about it is is that we realise that there is a constant there is a there is a structure there is a foundation and that's the lake and that's you and yes there may be many things that happen on the surface of the water but underneath is this beautiful calm wonderful peaceful place that we can go to anytime we want when anything is happening around us we can face the emotion we can hold it with loving kindness we can accept it and drop back down for the surface and just breathing that beautiful calm and peace of the waters I hope you enjoyed that it's Sunday here so I'm about to go and have some Sunday lunch which is normally a roast I think today we're having chicken with roast potatoes and a variety of other vegetables with homemade gravy it sounds wonderful and it is but when I'm going to eat that today I'm going to take my time I'm going to mindfully just cut the food that's in front of me then one piece by one piece I'm just going to put it in my mouth and I'm going to taste the different flavours I'm going to roll it round in my mouth to be able to feel the different structures the different flavours the different textures and then piece by piece and bit by bit I'll eventually clear my plate and I'll have eaten my Sunday lunch in a very mindful way in a way that excludes gratitude we're so lucky to be able to have the ability to do this and yet we so often take it all for granted not today so I'd like you today when you have your lunch your dinner or your main meal with you on your own or with your family whoever it is just take that moment to be with that food be with the gratitude and amazement that we have the food that's on the plate in front of us we're so lucky to have it today there are millions of people who haven't God bless you be love and give love and don't forget good morning Julian I love you good morning Julian I love you thank you very much for being with me today thank you to everybody who is on the front line who are helping people during this coronavirus and thank you for staying home we're all making a difference and one day we can all come together again see you later be love and give love enjoy your Sunday and don't forget to eat mindfully bye bye