 Helo i chi, i chi ddweud i'r 34 o amlwg mewn ychydig yn ychydig? I gael i chi ddweud i'n gweithio i gyd, boi'n gweithio i'r ysgolion y hwysig ac rhaid. Ac ni'n mynd i'n gwybod i'n ddweud yn y dyn ni'n ffordd i'w gyna'r amser yn beth cysylltu i'ch passeidio beth mae sy'n adnwyntio'r bobl y gallwn yn ychydig fan naers яddi'n dda i ni i'w gyda'ch bwysig a'i fod yn cael eu ffawr i chi'n gweithio, mae'n cael ei ddweudio, mae'n cael eu for happiness and for joy and we've talked before many days ago about where our happiness bar is and how we can cultivate happiness to raise that level of our happiness and our bar and change our mindset to be able to be happier. Some people as we know are happier than others and it's just the way it is but today is is a bit like me really it's going to be short and sweet it's going to be about growing happiness in the mind and we had a bit of joy yesterday and thank you for putting in your sunglass pictures it was really nice to see everybody so that was good fun so today we're going to talk and we're going to do have okay we're going to have an attitude for gratitude okay so we're going to start to build this gratitude and this love and everything that's within us and and there's a great buddhist practice of mudita which means appreciative joy mudita appreciative joy and that's what we're going to do today we're going to understand simply showing up for happiness with a care in presence and loving kindness okay so i want us to get comfortable very quickly we're going to go into the meditation i want to close your eyes and as always now i'm going to put a picture up and we know as we close your eyes that when we train our mind to rejoice in happiness we can gain so many benefits and so much happiness joy and enlightenment you feel with joy you feel more fulfilled you can train in which we will do recognize happiness more easily in your life and as you breathe in now you know already that you are training the mind to treat happiness as an important experience so as we always say we're going to find a comfortable posture and invite in relaxation from beginning of your practice inviting when you close your eyes breathing inviting relaxation breathe in inviting calm breathe out breathe in inviting love breathe out breathe in and inviting happiness breathe out and as you breathe i also want you to appreciate the life that's been offered to you from each inhalation every time you breathe in you're breathing in life and with every exhalation let go of any tension in your body or in your mind breathing in with love and appreciation breathing out tension or any stress and as we do that and we just settle into this natural breathing state i want you to bring to mind something you recently experienced that brought you happiness that made you feel happy you may be sitting small like seeing a friend or a watch of the sunset or the simple joy of lying down at night what brought you happiness and bring it to your mind and when you allow something when you have something allow yourself to feel the real true experience of contentment with the intention of cultivating gratitude i want you to offer yourself a few phrases of appreciative joy keep that happy memory in your mind and as you have i want you to say the following mantras may my happiness continue may my happiness grow may i be present for the joy may i appreciate the joy in my life if you experience more like contentment or ease you can substitute the words that resonate with you you know your own experience and i want you to be true to yourself so offer the phrases slightly in your head finding a rhythm with practice focus your attention on the words the intention of appreciating the happiness and the feeling of contentment from your memory so as you're breathing in and holding this memory in your mind the moment where you've felt contentment or happiness you roll the mantra over breathing in may may my happiness continue breathing out breathing in may my happiness grow breathing out breathing in may i be present for the joy breathing out may i appreciate the joy in my life breathing in may my happiness continue breathing in may my happiness grow breathing in may i be present for the joy breathing out breathing in may i appreciate the joy in my life now find your own natural rhythm and just say to yourself continuously may my happiness continue may my happiness grow may my happiness continue may my happiness grow and now when you're in breath i want you to be saying may i be present for the joy and then may i appreciate the joy in my life may i be present for the joy may i appreciate the joy in my life when focusing your attention on these words the intention of appreciating the happiness and feeling the contentment of your memory is so special and so beautiful and it will allow us to grow and cultivate happiness in our lives we know what we practice is what we grow now i want you to release the memory and the phrases from your mind and bring to mind somebody else in your life who's experienced some happiness recently picture this person in your mind smiling as you observe their joy as you did with yourself offer phrases of gratitude rejoice as much as possible in their happiness and when we breathe in i want you to say in your mind may your happiness continue breathing out breathing in may your happiness grow breathing out may i be present for your joy i'm happy for you bring together that mindset of somebody seeing them observing their joy may your happiness continue may your happiness grow may i be present for your joy i'm happy for you once more may your happiness continue may your happiness grow may i be present for your joy and i am truly happy for you slowly continue to bring that person to mind may your happiness continue may your happiness grow may i be present for your joy and i am happy for you and if your mind wanders during this just come back to the phrases may your happiness continue may your happiness grow may i be present for your joy i am happy for you may your happiness continue may your happiness grow may i be present for your joy i am happy for you i leave you for a moment just to practice your own phrases Mae'n fawr hyn a'r fawr hynny. Rwy'n fawr, sydd wedi cael ei wneud am ddylch i fawr hynny. Mae'r fawr hyn am gweithio hyfforddiol cyfnod gyda'r cyfnod â'r tyn gyfnod ac yna'r fawr hyn. Da'r fawr hyn i gyfnod yn y cyfnod. Nid o'i ddifen ymgyrchol fagorol a chydig i ddweud y fawr hyn. Mae'r fawr hyn a'r fawr hyn. aeth y byddai yn ymlaen nhw'n hyfforddi, cyflyb yn ymlaen nhw'n gallu. Rwy'n nhw'n meddwl y syniadau, aethau yn ymlaen nhw'n gwybod, rydyn ni'n gwybod yw'r ti'r gwahanol. Rydyn ni'n rwy'n ei wneud y gwahodd ar y terbydd yn y gwahodd, i ddweud yr ysgol ar gyfer, a'i ddweud o'r wilysio'r gwahodd. Rydyn ni'n rydyn ni'n gwahodd, felly gilydd y cyfnod yn bwysig. A ran ei wneud, nid yw'r ysgrifennu mewn ff explodes o'r cyfosig a chyfnod i mi. Cymru mae cyfosig erioed yn gion o'i gwlad. A'n mynd i gyd. Ac mae'n holl i chi fod i gyd. Mae'n holl i chi gyd yr aelod fel gyd. Mae'n holl i chi'n mynd i chi gyd yn i gyd gyrwch i'n holl i chi. Mae'n holl i chi gyd, ond gofyn i chi gyd. Dwi'n bwysig i gyd yn ymdangos, I've got to go to work, I've got to get to bed, I've got to have a shower, I've got to get up in the morning, I've got to do this, I've got to do that, I've got to go, I've got to go, I've got to go, just breathe and be in the moment and just be happy. You know, I'm sat you now when I'm thinking I've lost a lot. I'm all up on my teeth then. I have these Naga Champa cones, OK? I don't know whether I'll focus on it. And I use these when I start meditating or start singing as I would open myself up before. And now I think oh they smell really nice, I'm happy, that's really nice. And then as I turned around I felt my throat being a bit thick. So I thought oh yes, I forgot I made a drink. It's only squash by the way. But I take a drink of that and I drink it mindfully so I can taste the coldness in my teeth. I can taste the sweetness and the flavours of the peach. I can feel it going down the back of my throat. I feel it quenching my thirst. I'm really happy and grateful with gratitude. I'm having an attitude for gratitude. And I enjoy my squash. I can be happy for it or I can go finish that. Right, what have I got to do next? I can do that. I know which one tasted better. I know which one I appreciated more and I know which one I enjoyed more. So, have an attitude today for gratitude. As always, good morning, Julian. Good afternoon, good evening, good night. God bless you. I love you, Julian. Make sure you do the same. Thank you for being with me on day 34. We're now moving to day 35. God bless you. Be love and give love. Be careful. Stay safe, stay home, save lives and look after yourself. That's key as well. I really hope you have a lovely day and I look forward to seeing you on day 35. God bless. And please, post your comments or tell me how you get on or where you are or what you're doing or subscribe or whatever it is to the channel. And if you try before, each one, each one, it would be great if you could share these videos to get more people to understand the power of mindfulness and the power to have an attitude for gratitude. See you later. Take care, whatever you do. Bye-bye now.