 Rwy'n deall, rwy'n deall, rwyfnod rwy'n deall, rwyfnod rwyfnod rwyfnod. Rwy'n deall, byddwch chi yn deall, rwyfnod rwyfnod eich mwythloedwn sydd ag y meddwl, roeddwn i gydan i gwaithRO bridegwrnol liteb ac mae'r ydych chi'n cael ei gwaith yn cael ei gwynig, roi'r Prif Weinidog Bobrish Johnson, oedd hefyd Ddiolch wedi bod y bydd yn wneud am rhai'r oed i gael allu gell, gallwn g bediwyr hynny, gyda'r ysgol ningud, allwn gwerthbeth, interdwy'r gorffiredd sy'n ddechrau, oedd gweithio'n ddefnyddio'r iawn i gael eich censu, a bod shop yng nghyrch dda o'r bwyng, o'r gwyb, o'r gwyb, o'r gweithio'n gweithio'n gwyb, yr oedd â ti hynny. Dwi'n iawn i, mae'n gweithio'n gweithio'n gweithio'n gwybol. There's a supply chain behind those shops that will ensure that we keep our food stocks and everything else, please buy what you need and let us somebody else buy what they need. That's what that one's over. Be considerate, be empathetic. Empathias rising. Remember what we said? So we're on to day two. So it's now, you know, isolation is here. I want us not to be afraid. I want us not to fear. You know, there's thousands of people who have had coronavirus, who have come over it. It's a very small percentage of people who have serious illnesses, or even a smaller percentage of those people who die. So, you know, just do the sensible things. Wash your hands, stay indoors. You know, if you've got a cough and you're on your own, self-isolate for seven days. If you've got a cough and you're in a house with other people, self-isolate for 14 days. We can flatten the spread of this disease. But that's not what it's about. Today, this is about mindfulness part two. OK? So, you're on day two. I'd like to know your comments of how you've gone on on day one. And day two now is about us getting back in. And we're still going to keep doing the loving kindness meditation. Around about day seven, we're going to check a body scanning, which is where we can sit in and exactly see where we are and what's happening, etc. But all I want you to do, and I'm going to put up the recording from yesterday, is to make me doing the same thing twice every day. So, but what I want you to do really is just to think about, you know, and make some comments of how you're progressing. And if you want, you know, keep a journal. You know, day one, I did my meditation and I felt this. Day two, I did my meditation and I felt that. Because it would be great to journal this progress. And at the end of it, you know, pop your own videos up. Pop your own things up and let's have a, you know, send me your videos. And let's link it all together to see how things have gone forward. Today, I want to just speak quickly about some of the myths about meditation. Because yesterday, we'd have, you know, we've all gone into, yeah, I want to do the 14 days of meditation. Yeah, I want that. I want that. I'm going to do that. You know, it'll help us, you know, mindfulness reduces stress, anxiety. It builds our immune system. It gets us thinking enough to write rather than write to left, which is all good. Because it fills our bodies with endopemines and endorphins that allow us to learn, to grow and create and transform. But it didn't work for me. I've done one session and why am I not the Dalai Llama? Well, simple because what we practice, we now understand grows. But we need to cultivate this over a period of time. So there's sort of seven, seven myths really about meditation. And there's a couple more in between really. And, you know, what I want to say is that, you know, people say to me and I've written them down here just to make sure meditation is difficult. The truth is that the meditation of sitting and being with your breath is as difficult as it gets. The complications come in and say, well, you know, and this is myth number two, I'll never be able to meditate because I can't quiet in my mind. I can't stop my mind from thinking. Well, that's not the idea. Mindfulness meditation is a single point of focus, whether that's a mantra or your chest, you're breathing with no judgmental thoughts. And in giving those thoughts, we said yesterday, a loving kindness, having the ability to breathe that thought in, accept it, acknowledge it, love it and let it go. So today, for instance, if I'm meditating and thinking, oh, you know, I can't go to the gym, I breathe it in, I accept it, acknowledge it, I love it and say, but that's for my benefit and off it goes. Let it hold no weight over you. And the third myth is it's going to take years for me to benefit from mindfulness. I said some people might have done it yesterday and gone, well, I haven't worked. The world's still the same. Yeah, but your small part of the world, your little bit here, we've started, we said before, we've started cortex thickening. We've started to drive another little groove into your mind that allows you to be kind to yourself, to be loving to yourself. To allow you to have these beautiful thoughts. It takes time, but there are studies that absolutely prove that mindfulness works. Go and Google it, spend half an hour outside of this video, Googling the benefits of mindfulness. Scientifically proven to help people through tough times and anxiety, depression. It's there, it saved my life and I'm not just saying that. Meditation is escapism. I don't need to do meditation. I'm a real. I'm in the real. I'm a man. And the purpose of meditation isn't to tune out. It's actually to tune in. I'm not talking for you to tune out. Look, there's millions of forms of meditation and we all do different things. I'm talking about Julian Jenkins and what helped change my life. And that's why these 14 days I hope can make an impression on your life. So it's not about tuning out, it's actually about tuning in. So it's not about escapism. And people say I don't have enough time to meditate. Well, that one's out the window now for a lot of us because we've got too much time now. And, you know, I'm talking about 10 minutes a day. OK, these videos are longer because there's an intro and this and that. But if you want to cut me, cut me and go straight to the meditation. It's not a problem, but make time. Meditation requires spiritual or religious beliefs. Quite the opposite. Some of you may know. I believe there's two sides to my life. There's the spirituality, which is the connection with myself and the connection with nature and connection with people. Building that inner connection and love through mindfulness meditation, yoga, nidra, all these different bits and pieces, going out walking the dog, kicking some leaves. Being connected, being in the moment, living in the present time. And then there's the spiritualism, which is a belief system based on the ability to be able to talk and contact with spirit. Now, I appreciate that some of you will be watching this because I'm doing theality, not doing theism. And that's fine. And I think both lends itself to each other. But spiritualism is a belief system. Spirituality is a way of life. Spiritualism is a way of life as well. But in the main, that's how I separate up. So you don't need any religious beliefs. You don't need to believe in anything. You just need to believe in yourself. That's the only belief system you need. You need to believe in yourself, the ability to be able to grow, practice, transform, change, learn, all of these things, OK? And the seventh one is, am I supposed to have, you know, transcendental experiences when I close my eyes, when we're in this beautiful meditative state? Do I transport to another world, to another place? Yeah, you can do. And I do a lot of meditation. And there's meditation specifically to do that. And it's on this channel. But that's not what we're talking about. We're talking about mindfulness, OK? Yes, you may experience certain things, but then you may not. And that's not a problem. What we want you to be able to do is to be actually focus on your mantra. We don't want you slipping off everywhere. We want you to be here. We want you to be present. We want you to be in the moment. We want you to be holding your space, as they say. OK? So there's some of the, you know, bits and pieces that we talk about, about mindfulness meditation and the things, you know, you see. And a lot of people say, I'm not good at this. That's the point. You're not meant to be good at this at the minute. You're meant to be cultivating. You're meant to be moving it forward. You know, people, I can't relax. I can't meditate. You know, that's fine. And everybody's the same. You know, and the final thing is, you know, is this just all weird new age stuff? No, this has been happening for thousands and thousands of years. It's just now the West is walking up to the ability to be able to, you know, change the way we think and change the things that we do. So to cut to the chase. You're not meant to be good at it. It wouldn't have saved your life overnight. It started to plant the seed. So cultivate it. Be with it. Enjoy it. Do all the things you need to do for your coronavirus. Make sure you sensible, wash your hands and everything else. Trying to fit in 10, 15 minutes a day. Let me know your comments. And don't worry. Just sit and be. So I'm now going to cut across now to yesterday's video of loving kindness. Be love and give love. And at the end of it, you know, just make a note of what you're doing or put sitting in the comments section. You know, tough times. But what's the saying? Tough times don't last. Tough people do. So just be in there. Stay in there. Play the long game. Everything will be fine. Trust and believe. Be love and give love. Take care. Bye bye. Oh, see you tomorrow. Day three. Make sure you do it. Goodbye. OK? 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? Is it on your jumper? Where do you feel? You feel 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 have a 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 thought, just let it welcome in. Hold it. Don't put any judgement 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 their 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 judgement, love it and let it go and come back to your anchor, your mantra for the person who you may have had difficulty 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 live with ease? May all beings be safe? Mae'r wrthyn ni allwn. Mae'r wrthyn ni allwn. Mae'r wrthyn ni allwn gan gael. Chwp ddim drws o'r quemlwch ac ydych yn ei wneud i chi o wahanol ddaeth gweithiol ac wedyn eto'r cyfrifath a chwiliwch chi gydor i'r tun o'r hyn i chi sgwrs ac rweithio i gwydo'n rhoi ac yw'n ymateb. Rwy'n rwy'n meddwl i chi'n moddedol i chi. Rwy'n meddwl i chi meddwl i chi meddwl digon, rwy'n meddwl i chi yw gweithio. Mae angen y lle ddweithio nad yw'n meddwl i chi ddim yn digwydd Yn g filosu ychydig amlaen, rhirno rhai oherwyddiaeth gyfordd o drafod am pi Visya ac rhai e wedi wled oherwydd, Yn gyffifiable, i'w cheerio. Rhyw Sean oherwydd I den suggestion nid, rhai oherwydd She Unn, Hyff oxide ar y sy團, rydych chi'n llwynau. Gaio chi gwneud fi fe dutablen, rhai oherwydd curensio gyrddio i Źamре ac rhai oherwydd 요� mynd shotlieon, Hyff regret y pe takiad rydych chi. O eprhyf fel yw hyd'r gaelio deistut. Rhyf i maen nith Write Fun runner aquíain ac drwasn ti actionnwys, ac tu nicely ar hyn yn siar, Ond, rydyn ni'n ddim yn ei ddweud, ond rydyn ni'n gwybod y coronavirus yn ymgyrchol a'r ysgol yn ymgyrchol, cyfnodol, ac ymgyrchol, ac ymgyrchol yn ymgyrchol. Rydyn ni'n gweithio. Rydyn ni'n gweithio. Rydyn ni'n gweithio yn ymgyrchol yn ymgyrchol. Rhyw gweithio.