 Fawr rwyf yn fawr, ddweudderch chi nifer 26 ysgol y 100 ydy meddwl ar y gymryd. A dyna, cyfieithio i gŷr ar gwell yn dwy o'r ffordd ac ar fawr, ydych chi'n meddwl am dweudio'r dd equipment yn byw hynny, ac mae'n gynOWi ar hyn i'r fagorol o'r cyngefodd drwy'r ffragoch. Felly byw, rwy'n ddych chi'n mwyaf ar ysgol. Citive will. The seeds that we plant are definitely well worth all the hard work and the discipline and the effort. And we're now on day 26 so unfortunately we're just over a quarter of the way through. I'm being told now that we're going to be locked down in the UK till at least May 7. So I've got 30 odd days to play with so we should be okay, I can't go anywhere. Ie! Rwyf i'n meddwl, y bydd y rhan o'r ddysgu, y bydd hynny o'r newydd o'r cyfnod o'r rhan o'r cyfnod o'r hynod o'r cyfnod o'r cyfnod o'r digwydd. Byddwch chi'n meddwl, fy nghymru, ond ond roi digwydd o'i myfwm hyn yn eu cyst-dynion, ond roi chyfnodd o'n ni'r amser o'r gwbl Lyn yma, chi'n meddwl hyn yn gwydoedd cyfath sono ac mewn gwahanel ond, hefyd wedi yn gweithio ddefnyddio'r lle. Yn amlwg hwnnw i fan hyn. Fyddiwch anlygedd ag y gallwn gwahanel a chyfnodd am y pryd gyda'r myfwm hyn ymlaen o'i cefnidol gyda'r lleoliadau bod nhw i ddim ddweud o'n pwyllwch nesaf o'r hyn sydd yn y rhan i'ch gweithio llunio, y pethau ac wrth gofyn ni wedi'u gweld o'r lleoliadau o'r pwyllwch pwyllwch ond y pethau hefyd ni'n llunio, rydych yn gynnig o gwomod gan ei gwael. Mae'n rhoi si演 o'ch hyn, o'n llunio, o'n gwzmarfa, o'n llunio, o'ch gwamod gweithio. felly mae'n meddwl bod yw'r cynllun o gweld eich bod, sy'n meddwl, fel y farchfwyr yw'r byw i'r hyd yn yw, fel ei wneud. Rwy'n credu fe ffaf, y 살짝 o hetai, yn y Gyfnodau, Gyfnodau, y Gwych Gwyfnodau, mae'n hyn cymryd adroddio gyda'r narratif ychynig, o'r ffordd o'r ffordd o gyfer sicŵr y byddiwn, y rhan ffordd o'r gwir, o'r musiwn, o'r gwir ychynig, felly gynnig sydd wedi'i gwir ychynig o bwysig rydym yn ystyried i wedi'i clywed o'r gwasanaeth yr hyn yn butynol, ond arall yw'r cychwyn i'r ddylch yn dda i'r gondol voedd, ddysgu neu fyddodd gyda'r cynhyrchu, yn hyn. Rydym yn ystod. Byddwch yn ddiwg. Si'n ddych chi'n fawr â'r cyflei, dyfwyr gan ydych yn ddweud o'r ffynol, maen nhw yn fwyaf. Os y gymhyn, ond y mae'r fydd yn ystyried i'r gweld, ond my clinicson. Ond y myny yn bywch yn cymrydol, ychydig sy'n gilydd ffordd i'r cyfan o gynyddiad. Gael y sydd i'w myny耗 o'i chyrgyfodaethau yn y mherdi a'i amser. Ydych yn y myny wedi'u gweithio ar y cwrdd a bywch yn cael ei wyddoli. Rwy'n myny'n cael ei ddedly ni'n rhaid i gael arnyn i'r profiad. Rwy'n myny'n cael ei ddedepu arwyd. Ond ond myny'n cael ei ddedepu i'ch arryngau i'r profiad boi eu cyntaf cyfan. So, y gallwn y pethau sydd wedi bod yn cyfnodd ymlaen i'ch bod yn dweud i'ch gwybod, a'i gwybod yn ymlaen i'ch bod yn cyfnodd, ac yn ymlaen i'ch bod yn cyfnodd, yn cyfnodd, yn cyfnodd, o'r ffrustrasiwn wedi bod yn ymlaen i'ch gwybod. The are just passing mind states that will come and they will go, like any or all of our minds states such as a said anxiety or satness or joy or gratitude. So every time you listen to the exercises that we are doing, whether you are at the back and the front garden, laying in your bed, sat in the kitchen, whatever you are doing or if you are out for a walk roeddwn i siŵr, roeddwn i ni'n gwybodaeth, roeddwn i ni'n gwybod, oeddwn i ni'n gwybod, yn unig yn gallu'n gydu'r hunghau. Mae'n unig fe ari, mae hyn yn gallu'n gwasanaeth neu roeddwn i ni. Onohon, ond y cwilio'n gofiau i ni'n gofiau honno a'i gofiau'n gofiau llawer o'r hynny am anticoliaeth gwrth gyd. Roedd, oeddwn i ni'n gofiau o'ch gwynedd o'n gofiau o'r gwyfodaeth y gallwn ychydig yw i chi, oherwydd yna yn cael ei medwynau, roedd hynny i'r wych o cwmianiad ym haf, ac galldych i'w cysylltu, gyllunio'n gwybod i'n gyda i, maen nhw'n nhw'n gallu fod y bydd y ddefnyddio'r arddangos nhw, yn ei angen i'w holl bod hyn yn dweud hwn yn yr ymddangod o'i oedd y ddechrau'r llun i'r ddigon i'r lluniau hynny, fel ydych chi'n dwych yn ddigon i'r ffordd. ..so that you integrate mindfulness and your awareness and your loving kindness and your compassion and your love into your daily life. And that will improve the chances of you enjoying the practice more because you feel the benefits outweigh some of the hard work and effort of being present can help. And specifically in times or situations where things are challenging. And I think since you are yourself and never quite the same from one day to the next, what you hear and understand may not be that either. So all these practices are different doors into the same room. And that room is mindfulness, awareness in itself. So although you might do the body scan one day or the loving kindness another day, the feelings, the emotions, the mind chatter may be different. But what we're doing is we're trying to go into the same room and cultivate awareness in itself. So I wanted to just have a little chat because there's going to be points of this where you think, oh, I can't do it today. I didn't do it yesterday. It's just you being human and that's really important. And I think ultimately the ability for us to be able to sit in this, just drop in and to be with our breath from moment to moment with loving kindness is really important. And that importance is very special. And what I would like you to do now, the meditation we're going to do at the moment is visualising your day as you wake up. Now some of you I appreciate might be doing this before you go to bed, but if you are doing it before you go to bed, then when you wake up in the morning do it then. But when you just visualise your day and visualise your day with a smile. So what I'd like you to do, as always, is I'd like you to just close your eyes. And as we always do here, I'm going to just put a picture up. And the reason why I click my fingers is I can see on the edit where the picture needs to go. So it's not me being funky, it's just me being practical. So it's time if you're just waking up to rise and shine with a smile. And what I want you to do really, I want you to, if you're going to do it this morning because you're just woken up or tomorrow morning, but it doesn't matter. If you're laying in your bed you can do this or if you're up and you've got a cup of coffee, you can do this. But I want us to drift from that and float from that sleep state into this awakeness. So if you are laying in your bed, I want you just to relax in your bed and don't worry about getting up right now. Just let my voice flow and soothe you for the next little bit. Or if you are up and you're sat in a chair then close your eyes and just let my voice flow and soothe you. Keep your body in a comfy and very cosy position and remain still for the time being. Now as you close here I just want you to take a deep breath in, hold it for two seconds and just breathe out. Take a deep breath in, hold it for two seconds and breathe out. As you do you feel so very relaxed but I want you to if you can think back to any of the dreams or any of the mindfulness states you were just having. Or any thoughts you were having as you woke up. But in particular our dreams because our dreams are very powerful learning tools that help us through some problems. And alert us of some of the things we need to work on. If you didn't have a dream last night then go back to a dream that you can remember. And as you picture that dream back in your mind remember every detail of the dreams you've had right now. And allow things to come into your mind from these dreams that could be very important messages for your waking life. So what were you just dreaming about? Can you kind of imagine that you're dreaming it again right now? Bring that dream forward. Bring it back into your mind. What you're doing right now is actively dreaming. Which will allow you to take information from the unconscious world. To your conscious mind. So just dream. And float. Float. Take the lessons and learn the things you need to learn from this dream. See the things you need to see and hear. The things you need to hear. That's good. Now I'm going to count from 1 to 10. And with each number I say you're going to allow your dreams to blend with a picture in your mind. Of what you want your day today, your day ahead to look like. 1. How do you see your day playing out? You breathe in. 2. What were you just dreaming about? Breathing in. And breathing out. 3. What do you want to make happen today? Breathing in. And breathing out. 4. And see your day as being very productive. Breathing in. 5. See your day as very joyful. Breathing in. And breathing out. 6. See your day as fulfilled. See connection to yourself. And connection to others. Breathing in. And motivated. And accomplishing things. And breathing out. 9. See and feel yourself smiling both inside and out. Breathing in. And breathing out. And 10. I want you to take this picture that you've created of this beautiful day in front of you. As vivid as possible. See the colours brightly. Visualise yourself interacting with others in positive ways. Witness yourself fully motivated towards your goals. Make this visualisation as detailed as you possibly can. And allow the day to fully play out in your mind. Exactly how you desire it to be. What are you doing? And where are you going? What kind of things do you see? And what kind of folks are you talking with? You're doing really well. Now take a really big refreshing deep breath in. To set this image into complete stone. And one more deep and full breath for good luck. Breathe out. We're going to bring beginner a movement scan to slowly energise your body to get started for this amazing day that you've created in your mind. So you begin to move your hips slightly from side to side in a rocking motion for a few moments. Rocking back side to side. And stop. Wiggle your toes for several seconds. Allowing the energy, the positive energy to build around you. And stop. Move your hips again back and forth for a little while. Allowing this energy to build. Wiggle each of your fingers. Again feeling the energy building through your hands. And stop. And back to your hips. Imagine that you're dancing a little in your sleeping position. Feel that positive energy. Now we come back to your hips and wiggle and dance a little bit in bed. And just stop. Just pause for a while. And take a huge breath of fresh air and let it go. Another deep breath. And imagine as you inhale fresh exciting energy is coming in. Fresh exciting energy is coming in. And now remember again that picture of your day in your head. The one that you created a minute ago. Vividly see yourself motivated and full of energy. Seeing yourself smiling, accomplishing things with ease. Another nice breath in. Pulling this image into your wakeful life as you breathe. Now wiggle your whole body like you're dancing a little bit. While laying down or sat in your chair. And you're dancing in your bed before you get up because you're excited about the day ahead. The day that you've created. Moving your whole body and head now in your chair or on the bed while breathing deeply the fresh energising oxygen and seeing your day play out just as you want it. Breathing in and breathing out. Now you can just stop dancing in your chair or dancing in your bed and prepare to wake up ready to start your day. Now I'm going to count one more time very rapidly and with each number I say you feel more and more awake, excited to make your dreams a reality. One, two, three. You see that vision of yourself very clearly. Four, five, six. Breathe in that fresh energy. Seven, eight, nine. Moving and stretching your whole body now. Waking up your muscles and ten. Your eyes are now fully open, fully awake and ready to tackle the day with a smile. I hope you enjoyed that. I hope you've got a smile on your face. I'm sure you have. It's a beautiful way to start the day. Excuse me. It's really interesting as well is that we want to start your day with a smile. We want it to be positive. But we also understand during that day things may not go our way. But we're all right with that because we can separate the mental chatter and just look at it and say, that's okay, it didn't work out. Breathe it in, put the welcome mat out, hold it with loving kindness and watch it dissipate. I hope you enjoyed that today. You're just walking up, so what have you got to do? Put your hand on your heart and say, good morning Julian, I love you. Good morning Julian, I love you. Have a lovely day. I look forward to seeing you tomorrow. God bless, be loved and give love. Take care. Look after yourself and stay safe. Bye-bye.