 Hello and welcome to day 51 of the Mindfulness Challenge. We're in the home straight past the halfway mark. I hope you enjoyed yesterday and your celebrations. I did. It was a really nice time and caught the sun a little bit as you can see which is nice. Today we're going to talk about carrying baggage of worries and regrets and we've spoken about it a few times but it's interesting that it's sometimes a difficult subject to talk about where we have the releasing of some of the issues and problems that we've had over the years. And those things can bubble underneath and cause us a lot of anxiety and what we want to be doing really is just taking a moment to drop in and go through some of the experiences, the traumas and the emotions that we've had in our lives and see how we can you know meditation and mindfulness can really help you unlock that through visualization and visualization is a really important tool that we've used for 51 days and we're going to use it again today. So I want to help you reduce some anxiety and I want you to reduce some of those things from dissecting and really carrying a lot of baggage from the past worries and regrets and emotions etc. So today we're going to get straight into the meditation so I'm going to pop a picture up and what I'm going to do is I'm going to help you as I said before reduce some anxiety and start by taking a moment just to relax your body as we've always done in these 51 days but soften and just unnecessary tension in your belly and shoulders and just find that posture that feels both relaxed but also alert. You know we don't want to fall asleep we want to fall awake so with your eyes closed and rest your hands in a place where they're easily effortless it's not carrying them and take a few moments just to scan your awareness through the sensations of your body and whenever possible soften and release those areas of physical tension and when you're aware of your body you'd be aware of your body breathing your chest rising and falling to each breath and now imagine if you can take a deep breath in holding it and just letting it go and standing in the street outside your house and as you stood outside your house I wanted to imagine that you have two very heavy suitcases and know that one of these suitcases is full of worries about the future and the other suitcase is about it's just absolutely full to the brim of regrets about the past and take a moment standing in there in the street holding these two heavy suitcases and just reflect about each one reflect about the future how it will come on its own accord whenever it comes and most of what we worry about will never happen we are not our thoughts, our thoughts are real but they're not true now you're standing out in the street and reflect about the past the other heavy suitcase consider how the past cannot be changed all we can do in the present is to learn from it and put in whatever corrections make sense become more skillful become a better person and move on now standing there in the street feeling the weight of these suitcases and absorbing the wisdom of your reflections right now make a very conscious decision do you want to drop the suitcase of worry about the future and if so just simply drop it simply drop it and then you're standing in the street with the other suitcase so heavy about the past and just make a conscious decision there do I want to drop it and then just drop it just drop that suitcase and as soon as you've dropped the two suitcases walk into your home and take your seat where you are now and just sit because you're so relaxed like someone coming home from a long trip dropping his suitcases and just relaxing rested in the present just breathing rested in the natural well-being of the parasite sympathetic nervous system resting in the fundamental well-being of you of awareness itself awareness which does not worry or regret resting as if this is the meaningful way to rest for you and allow yourself to simply rest feeling a sense of joy a sense of peace of well-being a natural happiness always your true home without carrying these heavy suitcases of worries about the future and full of regrets about the past and simply rest here in your body right now with total relaxations throughout your body your mind and connecting in with your soul and as you sit here you may hear the birds in the trees or the people outside but you know that you are comfortable with your own connection and yourself within feeling the chambers of your heart filled with the special light of love that you now hold for yourself loving kindness compassion empathy trust surrender knowing that you are now moving forward without the extra baggage to allow you to be your best self to allow you to have and be with your soul's goals knowing that over periods of time the clarity and purpose of your life's path your spiritual pathway will slowly unfold in front of you but now you have the ability to bathe in that sea of uncertainty knowing full well that you have this moment you have your breath you have the opportunity to drop into this beautiful space of peace light and love anytime you want and breathe in hold it and breathe out this is complete spiritual serenity you love it you worship it and you thrive on it because now you have the ability to connect with your true inner self to understand that the situation that happens around us is being amplified by our mind's narrative our mind's chatter but now we are in this position of complete awareness where we can visualise the issues that we see and separate those emotions those fears those anxieties and breathe it out and let it go and hold ourselves of loving kindness just like we did with the suitcase of the past and the suitcase of the future take a deep breath in hold it for two seconds and just breathe out and when you're ready with your fingers open your eyes and come back in the room so it's a short meditation I think we're about ten minutes altogether but it's a powerful one because what we realise is we all have choices we think our choices are taken away from us and a lot of our choices are taken away from us by our emotions our fears our anxieties our depression but we can get that back we can be in choice we can be whatever we want to be the best self by just being kind to ourselves moving forward in a way that resonates with us doing things in your life that you enjoy doing these times now where we're sat thinking and pondering about the future make the changes you want to make so when you come out of this coronavirus you can be in that position with your body your mind and your soul to deliver on what you love and where you want to go be your best self you cannot be anybody else because they're taken so take care of yourself, love yourself treat yourself with the respect of the most respected person you have in your life give yourself the love you give to the most person you love in your life and be with yourself in a way today that's going to allow you to grow tomorrow Day 51 of the Mindfulness Challenge Good morning Julian, I love you Good morning Julian, I love you God bless you, have a wonderful day and I shall see you all tomorrow Be love and give love, bye bye