 Hello and welcome to Mindfulness Monday. I hope you're all well. I'm assuming I've never done this before in terms of in terms of doing a Facebook live this way round. I hope you're all okay. We're just going to tonight we're going to do some mindfulness Monday. This is normally what we do when we're in light and harmony. The actual session we're going to be doing is about spirituality and I believe that there's spirituality and there's spiritualism. Spirituality is about connection and relationship with yourself. Spiritualism is a belief system that you don't die that you pass over and that you have the ability to work with those people in spirit. But tonight is about or today is about spirituality which is about connection and relationship with self. Good evening David. Good evening Adam. I've never used this set up before so I hope you can all see it if you want to pop any comments you can. I'm going to run through and obviously hello Mamta. All good with me. Hope it was all good with you. I'm going to run through where I see mindfulness and some of you may have done my mindfulness courses or some of you may have done my my mediumship or the psychic courses but the mindfulness really people a lot of people talk about the problem with it. Hello Constantina. The problem with it is is a lot of people overthink it and mindfulness meditation is as simple as you know for me meditation is not about not having any thoughts. It's about having no judgmental thought. Hello someone. And those non judgmental thoughts we have a point of focus in this instance when we do mindfulness it's our breath. Okay. We have a point of focus which is our breath and then we don't have any non judgmental thoughts. So what we're doing is we're closing our eyes we're focused on our breath. If a thought comes in we accept it we acknowledge it we let it go we come back to our breath. Okay. And it's really important that we practice mindfulness breathing mindfulness meditation and yes you're going to have thoughts. Yes you're going to have be disturbed by noises or you're going to whatever the scenario is but the reality is every time you're disturbed or thought comes in you accept it you acknowledge it you let it go and you come back to your breath. Okay. And it's a very simple technique and that technique allows you to connect with your body. It allows you to move away from your subconscious mind but also mindfulness is about understanding that although our thoughts on times seem real they're very rarely are they true. They're definitely very rarely not facts. Okay. But we can get lost in our thoughts. We can get caught up in our thoughts. Hello Melanie. Okay. And those thoughts really that sometimes they just come into our minds and and John Kabat-Zinn and for those people who who know me and have seen a lot of things I do I preach a lot of John Kabat-Zinn and he talks about how thousands of things have happened in my life and some of them actually have. And what that means is is our minds will paint a picture and the reality is sitting very different. Okay. So if you think about it logically you know if I go outside or whatever the scenario is and I'm at the front doors open my dog's gone out. You know I'm thinking to myself oh my God my dog's been run over blah blah blah blah blah blah blah blah blah blah blah and the next thing I go outside and for those 10 seconds I'm absolutely living the fact that my dog has been run over. The reality is when I go outside he's just laying on the grass looking up at the at the sun basking in the warmth and and really you know for those moments I lived it. The reality is is a lot of things that are the pictures are our mind paints aren't ones that are reality and the real interesting thing about mindfulness is the ability to create a space to lean back from those thoughts and not lean into them. Don't get me wrong sometimes physical chemical reactions in your body can create or start feelings of anxiety feelings of stress feelings of concern feelings of fear. You can hear my little rescue dog barking in the background and hoping she'll be quiet before we start the meditation. But you know with all of those things it really is about trying to lean back create space so if you're sat there and whatever you're doing you're watching television and a thought comes into your mind don't lean into it and just start unpacking it lean back from it. See it as a thought it might be an emotion you might think a thought feel an emotion. Yeah just let it come let it rise let it go don't sit into it don't allow it to gather and gain momentum. Hello Angie hello Kim okay and that's the key to this all right and that's David says his keeps crashing at his end I'm assuming that it's only David's issue because there's still 15 people in the room. He seems to be having some tech problems recently on David boy and but that's what we're looking to do with mindfulness. Okay so we're going to do two meditations this evening and I assume that some people may be joining as we're going along. Hello LA all right some people may be coming in right now and can't do a meditation but we'll be doing two meditations. This is obviously recorded so you'll be able to watch it back. The first meditation really is about bringing your mind back from thoughts okay bringing your mind back from thoughts. Hello Marty okay and that means for us I want you to do a couple of things here. I want to make sure that we're going to go into a meditation that you're doing things that ordinarily you don't need your full concentration so things like driving or anything like that if you can please stop doing that. Ideally you'd be in a room where you're not going to get disturbed okay. Now you'd be watching this on your phone all right but what we want to be doing is really just having a few moments to ourselves okay. And before we do it we remember that you know thoughts really are okay a human experience they're part of our human experience. We don't need to push them away we don't need to do anything really to practice it we just we learn to bring our mind back and from these thoughts from these emotions. That practice that can really help you know I've said before in my book etc that you know I'm struggling badly from depression and from anxiety after my father passed away. But learning mindfulness techniques it really helped me to have five conscious breaths come back from that feeling of that anxiety that rush in your chest when sometimes you have those anxious moments. Just been able to connect in with your body and just allow it to be okay a really really important tools. So what I want you to do now is I want you just to close your eyes okay I want you to get comfortable I want you to close your eyes. And I want you to let go of thoughts that that maybe once have pulled you in okay. This offer really you know this exercise really allows us to unhuck ourselves from the thoughts so that we can simply let them be okay. So just close your eyes and without pushing thoughts away or denying their presence okay you can be aware of the thinking mind while remaining completely unattached from these things. So with your eyes closed now I'd like you to just to take a deep breath in and just hold it for a second and then breathe out. And in doing so with your eyes closed now just follow your own natural breathing rhythm but notice the energy in the mind and body. Just settle in and see you know you're coming into a period of mindfulness practice. You may notice the energy that you've had so far today you may find it resting in your mind or in your body. The mind may be active at this point the body may feel maybe a little bit anxious maybe a little bit worked up or you may notice a bit of lingering stress or fear. Don't worry just allow it to be just following your own natural breathing pattern with your eyes closed. And in your own mind I want you to bring to mind or think of a you know shaken snow globe. And as you shake that snow globe the energy in the snow just swirls around as you look at it and you just let it rest the little snowflakes fall gently to the ground. And I just want you to think of yourself as a snow globe and every snowflake as a thought. In this way we watch as each and every snowflake falls to the ground. We don't force it. We don't ask it to go faster. We don't ask it to go slower. We don't ask it to calm down. We just let the snowflake just slowly and organically fall to the ground. And that's like your thoughts. So bring your attention to the breath in your body. Just allow it to be. And just bring to yourself a sensation or a spot where you feel the breathing is where it is and it feels easy. It may be the center of your chest. It may be your abdomen, your shoulders, your nostrils. But just observe the physical sensation of the body breathing. Observing the breath for a few moments. And then if the mind just wanders, if you think of a thought or you feel an emotion, just bring it back. Bring it back to your mind. Again, with the visualisation of the snow globe, as thoughts begin to rise, observe them as they slowly just settle down. And just focusing on your breath, your awareness now to maybe include some of your thoughts, your general mental state. And instead of returning to the breath when the mind wanders, in this instance now just notice what the mind is doing. You may notice yourself sort of planning or thinking or figuring out or replaying past experiences or worried about Christmas or how can I meditate? How can I do these things? But just observe what the mind is doing and let it be. And just recognise a thought. See it as a thought. And just see what happens. Try to acknowledge the thought. But don't push it away. Don't draw it in. Just allow it to be. Allow it just enough space for it to go on its own. And just see it if you can watch this passing thought as it follows its natural trajectory. And it just leaves your mind. And then just return to the breath. And patiently wait until another thought arises. And just notice, watch the thought and come back to the breath again and again and again. And sometimes we can just get lost in a thought or our mind wanders for some time. In this instance if self-judgment arises, notice that it's just a thought. It's not actually correct. It's not even true. And return back to your breath. You can always return to the breath for a few moments just to ground yourself back into your mindfulness practice. Just allowing yourself to be. Feeling your breath coming in and coming out. Just allowing yourself those moments of silence. The moments of just being held in the energy. And again if a thought comes in you can accept it, acknowledge it, let it go and come back to your breath. More like you can take a deep breath in. Wiggly fingers. Come back into the room. You see a lot of people get confused about the fact that mindfulness or meditation is not having any thoughts. You know, oh I won't be able to do that. I'm not a Buddhist monk or I'm not a hippie or I'm not. Mindfulness meditation is there for all of us. It's there for us to truly be with ourselves and just sit in that energy. Let me know how you've gone on in the comments section. And it's a really good way of moving away from stress and moving away from anxiety. Cos your body, when it goes into fight or flight, when you focus on your breath it brings you back down in. It starts your parasyntetic system that allows you to reduce endorphins and really create things that can really help. It's a pleasure Clare. What we're going to do now is we're going to do another meditation. This one's slightly longer. This is a meditation about anxiety and how we can heal ourselves from anxiety but also give ourselves coping tools to be able to cope when we become anxious. You see mindfulness doesn't always stop you from being anxious or bad things happening in your life because you know what? That's life. Life isn't always plain sailing and there are ups and downs and that's I believe what you're here for. You're here to have that human experience. You hear this is what you've signed up for and this is why we're here at this moment in time. But what we can do is we can find ways, modalities, tools to help you to move away from those situations. Because ultimately you know you can be in control of these things and you can just be with them and allow them to be as they are. So again what I want you to do is just get comfortable, get into that relaxed position and just close your eyes and just allow yourself to just focus on your breath again. And just remember that we sometimes feel anxious because we overanalyse what we think will happen today, tomorrow or the next week. We do this out of habit because in the past situations and outcomes that didn't happen the way we expected we tend to feel as if we're then not in control and we become worried. So in order to change this habit we must change our self image and create some of these new beliefs. And that's what this session is about. This session is about teaching you to get into that relaxed state and go within into this calming mind with breathing, with breath. Hello Kyla. I just want you to know just with your eyes closed, I'm Mary. I just want you to close your eyes and I just want you to just take a breath in and I'm going to count down now. And with every number I say, I want you to fully inhale with your belly and exhale tightening your belly. And with each breath you're going to feel more and more relaxed. You're going to take yourself into this deep state of peace and calm. So I'm going to count down now. Eyes closed, just nicely breathing, but just take a deep breath in now, five. Take that breath in and as you exhale, I want you to let it go. I want you to feel the tension loosen just a little bit. Four, take a nice deep breath in and as you exhale again, I want you to feel even more relaxed and just letting the tensions go. Three, another full breath in, hold it for a second and let it out. And in doing so, your mind is becoming calm and clear. Two, inhale deeply and when you exhale, just observe how the need to control subsides as you become really extremely relaxed. One, as you take your last breath in here and exhale slowly, you feel all the tension gone. You feel completely at ease and at peace and you sense and feel the energy changing around you into this wonderful feeling of tranquility. Now I want you to hear yourself in your mind just saying these things with fear and anxiety coming. You can say this to yourself, I've survived this before, I'll survive anything now. I'm strong and I persevere through anything. I know that I'm not my anxiety and that I can take things one step at a time. I am cultivating to live only in this moment and I approach all situations with openness and curiosity. And I'm in charge of my breath and I can slow it down whenever I need to. I enjoy these moments, I enjoy my feelings of inner calm. And these meditations, I'm actively taking steps to reduce my anxiety. I am talented and I have many things to offer and I cultivate patience to overcome anxiety. I'm courageous and I can make it through everything and I use my unique skills to move beyond anxiety. And going forward, I know what I value and I place my energy there. Life wants what's best for me. I am comfortable and connected with my environment and I can find pleasure in my life right now. I'm moving to a space where I only allow for healthy decisions in my life. I am strong, I am an independent person, I am loved, I am unique, I am important, I am enough. I matter, therefore I am worthy and I can do this. I love who I am and I am in control. I control my mind, it does not control me. I have the power to stop this and I succeed what I do. I am relaxed and I am calm, I am successful and I am free from anxiety. I am in control and I can be above stress of any kind, all is well, I am safe. I am prepared for change, I am strong, I acknowledge when it's difficult and I will rise above it. I am me and I am enough. Just follow your breath for a few moments, just absorbing all those words you've said. Taking them on board and allowing them now to be your mantra to go forward, forward into a life where you are enough. You are loved and you are loved. Now I'm going to count that down from five and with each number I say you gain more and more awareness at the present moment and you take with you all that you've gained today. You take action now with a new mindset, ready to tackle any challenges without being anxious or worried or have fear. Five, coming back slowly. Four, feel your body now as you sit here in the chair. Three, becoming more alert. Two, you are always surrounded a bit more now than you ever were before. One, you are enough. You feel fully awake and completely refreshed. Open your eyes, come back into the room and look at your fingers. I take on board that some of those statements, and this has been recorded to be on the page for a while I would assume, but some of those statements are difficult for some more than others, saying to people that I love myself, I am successful, I am free, I am safe, I love who I am. All of these positive affirmations people struggle with, because we have this thing about putting ourselves down. I want to say something that I said a couple of weeks ago, and that is this. Your subconscious mind has been programmed, this hard drive in your head, by all the things that you have experienced, all the things that you have been taught, all the environments that you lived in, all the relationships you've had, all the jobs you've worked, everything in your life has been programming this hard drive. And that hard drive is just a reflection of all of those things. And your hard drive in your soul, in your heart, in your inner self, in your higher self, is what you came here with, with the wisdom and the divine light and energy and love. But yet we use the hard drive that we've programmed, not the hard drive that we use with the knowledge in. And if your subconscious mind, this hard drive was your flatmate, then you would probably ask them to leave. Because when you sit down to watch some television tonight with a cup of tea, and your flatmate starts, cool, you didn't do much today, did you? Did I do enough? Got to get up in the morning, how am I going to do that? I knew I should have bought this, I haven't got any presents. What happens if the presents you've got aren't good enough? If they're not good enough, what are you going to do then? How are you going to do this by yourself? You're rubbish, you can't do this. If somebody was sat next to you saying all of those things, you would ask them very politely to get up and leave. But yet when it comes from our subconscious mind, we not only accept it, but we believe it. And that is not right. And when we start to see our subconscious mind as just noise, static chatter, which 99.9% of the time is absolute codswallop, then we can start to move away from all of those things. We start to move away from fear, anxiety, depression, sadness, because they're just your subconscious mind. It isn't true. Allow yourself to sit in the space with your true self, your higher self, your soul, and make decisions from that point, not from a dogmatic mind that is being programmed by everything that you've seen or saw for many, many years, however many years you've been on this planet, this great rock flying around the sun. I hope that you enjoyed that. Maybe we should do some more of these. April, thank you very much. She absolutely loves these affirmations when I was saying them in my mind. I kept getting tingles on my head and all around. We felt that love and healing from the divine in the universe. Thank you so much. It's because we are all blessed by the divine. We all have the God particle in us. We all have the ability to feel that energy from the universe. We just don't. We just sit in our subconscious mind. And some of these things, I was told something yesterday and it made me laugh, because we've said before in our mindfulness Mondays that hello, Galeta, I hope you're well. God bless you by the way. Sending you my thoughts and a big kiss. Is this, there's different ways of looking at our lives. And we always have choice, but that choice on times is formed by your subconscious mind and the narrative and the habitual chatter that you get into. And somebody said to me yesterday about being positive. You can be negative or you can be positive. And they said, think of this as an example. There are two people cleaning out a horse stables to take the horse for a ride. One complains about the smell, the mess, the coldness and the horse shit. And the other one says, I'm just looking forward to getting it done to ride the horse. Think about that logically. One moans about the process. The other one looks forward to riding the horse. Which one are you? Because like those two people in the stables, both of them have a choice as to think what they're thinking. Have a wonderful Christmas if I don't see you before. God bless you all. Be love and give love. Thank you for all of your love and support. Thank you for everything you do on this page. Thank you for all being here this evening. Maybe we could do some more that would be wonderful. I do appreciate everything you do. Have a wonderful, wonderful, wonderful Christmas, whatever you're doing. God bless you. Be love and give love. Take care and see you all soon. Goodbye.