 I welcome to day 48 of the mindfulness challenge. My maths isn't great but I reckon that by Friday it's Wednesday today we'd have done 50 days, and we would be halfway through this beautiful mindfulness challenge. How you doing? I hope you're keeping well. Today I've had a few people come across my path today, the day before yesterday, et cetera, and I y corona ymarferon a hynny mae yw hefyd i'n cael ei angenol yn fynd i'n gwneud i'n ymgyrchol ffordd. Mae'n hyn o'r mynd o gyfreun ymgyrchu. Ond y growl ei fân o'r ffaith yn ei ddisciwyddiodau, Fawr i'n cyffredinol, o wahanol, o'r ffaith o'i greu. A wneud hynny'n gweithio'w rhai gyda ffasr a bwysig i'w pwysig i'r llaw fel badyn. A rwy'n gweithio'ch meddwl yr wahanol yma, gyda phoedd rhan o fan. Roedden nhw ymwneud a'r byd yi gyda'n ymhwy revenge ychydig ym mhwy a'r bydd'i'r byd. Mae hynny'n rhoi'r ffordd a'r byd ac yw'n ddiwedd pan yn ymdill iawn. Felly mae'n bryd yn ysgrifennu mae fydd yw'n rhan o'r byd o ymhydgor yn cael hwn. Ond, mae'n peth o hyd yn cael bod y swymetaeth yw'r byd yw'r ffรwtu'r pan. Na'r peth o'ch bod yn bobl ganwch pan yw'r byd ychydig aethleth, ychydig mae gael yn ôl arallol, felly mae mi o'n yn y tukaeth neu'n arddangos yma, dwi'n gwybod. Tynne'n gael, mae hi'n gwybod a gydwch hanlfa'r bod, rwy'n gwybod y taeth dda wedi'u gydag neu oherwydd mae'n gwybod â'r多b, o'r bwrdd yn y pwysig, ond os yn ôl mae'n gwybod â'r pwysig olygu'n g excludd yn ei hyth. Felly, yr ydy'r 40-8 erioed eich meddwl sy'n meddwl swyddfaol Rwy'n rhoi gynnig yn ni'n meddwl gynllunol Cronig. Mae yna'r bwysig, mae'r cynnexiynau, mae'r rhai o'r ffordd am ymgylchau o'r rhan o'r cyffredinol cyflwyno. O'r cyfrifiad o'r gynhyrch byddech chi'n gwneud hynny, mae chi'n gwybod yn sicr o ddechrau'r ddiweddolio ar y cyfrifiad o'r cyfrifiad o'r gweithredu I'm going to be able to get into a posture where there's no need to interact with the outside world. and get into this very comfortable position. So this is a laying down, ideally a laying down meditation. So get your favourite pillow or a blank being to support you wherever. and just lay down, I'm going to bring an image up. We're going to get comfortable. ac mae'n clywed arno fel y rfirell. fel dyna dwi'n ei wneud, gyned y pethau ohol, efallai mae'r deill fyrdd a ddim ni fwy Probol i cookiawn i chi'n wneud bod mor byw, i sicrhau bod yn ymddangos, yn cael eu pwysig, yn ddechrau i fy nesaf, i weld o hyn o'n mynd i, i weld i'r ffyrdd i chi. Mae angen i chi'n wneud, i weld i chi wneud, i weld i chi'n bobl ystafell o'r bydd. Fe'n i ddigon beth i chi'n ei wneud, i weld i chi'n bynnwch, ac mae'n gweithio'n mynd i gael o'ch cymwybod. Ac mae'r clodau ein bod yn syfi'n chyfodol, yn rhaid i'ch edrych osol â'r gweithio i gyfryd, i'r gweithio'n meddwl sydd yn hynny. Rhoedd hynny'n hwnna fyddwch a'i gael i gael yn y cw���ed hon. Felly, gydag ni'n i amser yn ei ddechrau'n gweithio gan ymgyrch y symud i sefydledig. Roedd ydy'r sefydledig ar ychydig, er mwyn yn fawr hyn. gyda'r ystod y gallu'r ysgol. Yn ni'n rydyn ni'n ddim yn ôl, yna mae'n ddysgu'r cyfle, mae'n ddysgu'r cyfle, yn ddiddordeb yn gweithio eraill i'r ddwyf yn ei ddefnyddio. Yn hynod hynny sy'n gweithio gyda'r sgol a'r ysgol, mae'n ddysgu'r ddysgu'r cyfle i'r ddysgu'r ddysgu. Mae'n dod eich ddweud eich ddysgu'r ddysgu'r ddysgu'r ddysgu'r ddysgu. You know how to make the time to hang out with friends and and you know we've we've had to stay inside but now it's time to be help yourself to get your own job done and this occasion has been made to be with you and with you only allowing a date with yourself allowing the natural sources of healing and strength that are within you to become fully present and I want you to bring Llywodraeth o'r ystafell sy'n f receptive i'r rhan gyda'iies y byddai mewn gweithio Mae'n meddwl o'r hans hwn. Mae'n meddwl o'r meddwl i'r meddwl o'r hyn. Felly hwn yn hwn, mae'n mynd i'r ddefnyddiadau i thwyngu i fuzzynd ag yr hyn oedd yma'r hyn oedd yn ddod. Ond mae'n meddwl o hyn o'r ddefnyddio i'r hyn o'r hyn i'r thwng oedd i'r hyn oedd. There's no need to change anything or even wish that it will change during this session. Experience letting yourself be exactly how you are in this moment. And any judgements you have about yourself or critical things you usually think about, your body or mind can just fade away. And these things don't matter at all. This is a date with yourself. This is no right way to feel, there's just no wrong way to feel. There's definitely no right way to feel and there is definitely no wrong way to feel. Feelings are just simply feelings. Acknowledge how you're able to sense any sensations in your body in the moment and accept it. It's completely okay to feel whatever you're feeling. And as you lay on the bed letting your arms feel very heavy by your sides, and notice that your fingertips, what are they touching right now? Can you feel your thumbs in particular? How about your pointer fingers, sense what they're touching? And then your middle fingers, now what are your ring fingers touching? And your little pinkies as well. Become aware of your breathing now, follow it, and don't change anything about it. Bring the awareness to your belly and just observe your belly rising and falling with each breath, with your breath. Your belly expands and contracts when you breathe just like a tiny baby when they breathe. This is the most natural way to breathe. Now become aware of your toes, notice each one of your toes. What do they feel like? What are they touching? I wonder if you can imagine that when you breathe in your breath can travel all the way down to your toes. Breathing in and breathing down to your toes right now. And on the out breath allow your entire legs to become very deeply relaxed. Breathing in, allowing the breath down to your toes, breathing out, allowing your entire legs to become deeply relaxed. Imagine this same thing for your fingertips as you breathe in. Feel your breath travelling all the way to each fingertip and on the breath out your entire arms becomes so very relaxed. And notice again the gentle rise and fall of your belly up and down, expanding and contracting. Now use your beautiful imagination to witness your breath is going all the way up to your head, filling your mouth, your nose, your eyes and your ears. And on the out breath your head becomes more relaxed than it's ever been. Inhale all the way into the tiny areas of your brain which restores your mind. And on the exhale your mind becomes more open and relaxed than it ever has before. And what feelings are you having right now? Just notice them. As if you're on an observer sitting and relaxing on the beach watching the great and powerful ocean that represents you. You can see the surface of this ocean but below there is much happening and great change taking place. Right now your body is accessing its natural healing capabilities and you don't have to do anything. All you do is relax and observe. Just look out upon your ocean and know that all is well and all is being taken care of. All the ocean needs from you is your kindness and your trust. Allow yourself to relax even more now by feeling the warm gentle sun caressing your skin as you rest on this magnificent beach. The sun is healing and allows for growth of all life on earth. Feel your feet in the sand and notice how soft and soothing it is. Perhaps you can hear the waves crashing on the sand. You're fully able to let go here. There's no desires, no feelings, no thoughts. You're just completely present in this moment. Enjoying watching your ocean and knowing you don't even need to see what's going on below the surface. All is well in the great waters that represent you. Gently allow yourself to become aware of the surroundings in the present moment. You feel the healing energies building around you. But I want you to take a deep breath in from your belly again. I just want you to allow any pain or any suffering that you're feeling anywhere in your body just to rise. In doing so, you're able to locate where this pain is coming from. All I would like you to do is to focus on the pain and just breathe on it. Breathe through the parts of the body, wherever this pain is. And if you like, lift the pain up so you can see that it's in front of you. And accept and acknowledge that and hold it with loving kindness. And just breathe through it, breathing in and breathing out. And in doing so, wherever this pain is in the body, every time you're breathing and every time you breathe out, the pain subsides more and breathing out. We've attached our minds from the pain and we can just see it slowly dissolving, dissipating. Breathing in. And in a moment, when I click my fingers, the pain will be completely gone. You will have the ability to hold that pain, breathing and breathe out as it slowly dissolves. Bringing that pain to mind, separating it from your mind, witnessing it. Bringing it into your awareness and breathing in and breathing out. Watching that pain just dissolve and slowly slip away. That pain now has really dissolved and gone to get the breath in. And as you lay here now, the beautiful spiritual healing energy surrounds you. You feel it building as if it's a beautiful blanket that's just covered you. Giving you joy, happiness, health and abundance of love. An abundance of love. Just sit there for a moment and allow this blanket just to dissolve into your body. Further taking away any stresses and any strains and any pains you may have. A beautiful feeling washes all over you. But for the first time in a long time, your aches and pains have dissolved and disappeared. You are in a wonderful state of bliss. And when you're ready, take a deep breath in, in your own time open your eyes and feel the gratitude for yourself. This wonderful experience that you've given to yourself. Hi. That's a nice meditation. It's an adaptation of a number of body scans, et cetera, with a healing meditation. But it gives you and shows you the ability that you can sit and breathe through a lot of the chronic pain that people have and struggle with people meditating. So if you want to do a spiritual meditation, this may be a good prelude meditation for you to dampen or quash some of the pain that you've been having and move forward in a pain-free manner that allows you to meditate without that angst. Hope you enjoyed it. Two more days to go to Day 50. It's a big celebration here on Friday for your E Day, as I said. So, you know, there's lots of things to look forward to and have a lovely day today. Be live and give love. Take care. Thanks for watching. Please share, subscribe, whatever you can. Let's try and get these numbers up. Post this link on your Facebook page and share it to your friends. That would be ideal because we want to try and help those people. If you read the comments, the reason I keep doing this is the comments are truly amazing from everybody every single day. I try and answer all of them and they're amazing. And, you know, just imagine if we shared it to somebody else who could get the same feelings and responses as you do. It would be amazing. Thank you very much.