 your the mindfulness challenge. Today we're going to talk about restoring confidence when we've been impacted by a situation or negativity, unwholesome things. So what we're going to be looking at is how mindfulness can help us restore feelings of confidence that may have been effected as over time. One thing we talk about at the moment in the middle of this coronavirus coronavirus is how infectious the virus can be and now obviously we can see that by the tens of thousands, the hundreds of thousands of people now who have that we know have contracted coronavirus and that spreads you know, they can see that we are all connected because of the way in which the virus is spread but some of the things that you know we haven't talked about or people don't talk about as much is the spread of fear, the spread of anxiety, the spread of all of the things that are impacting us in terms of isolation so and it's impacted us in all of a period of time. So we are coming through some very difficult circumstances and it's got to the stage now where we're day 46 within our mindfulness path ond we can have a stronger sense of ourselves, a deeper appreciation for our inner resourcefulness But trauma and deep internal challenges can leave a bit of a mark on our attitudes, our relationships, our confidence, our behaviour, and we need to look after the core and where we are, where at least things are affecting us and where we are wounded inside if you like Ond ymgyrch yn ysgrifonwyd yw'r gweithio'n helpu a'r ffordd yn ystod weithio'n ystod yma'r urgyn nhw'n ystod. Ond o'r tîm, mae yna'n gwneud o'r cyffredineth ac yw'r gweithio'n gwahanol yw'r gweithio'n gweithio'n gweithio'n gweithio'n gweithio'n gweithio'n gweithio'n gweithio'n gweithio. It is normal for us to look out for signs of danger, harm or anything that is truly unpleasant. And of course it is healthy to do so and that's where our subconscious mind keeps us alive with fight-of-flight, but it can be unhealthy if we're not balancing that mindset out. We need to remember that 99.9% of the time when we're actually here we're ok. We're here in each present moment okay so think about if you're a ok, ond we spend a disproportionate amount of our day worrying about the 0.0001% of something that may happen. So if we can learn to acknowledge in our monetary and our thought process, our situations without letting it take over, we'll stop undermining our confidence and move into a current state of okness. By opening up and bringing mindfulness to all of our positive states of being throughout the day, your sense of self-confidence will grow bit by bit, drop by drop, until your bucket of self-confidence is full and you feel truly embodied and that's really important because the more you open up to your senses of being ok in this moment, moment by moment, the more your nervous system absolutely learns and will relax. The more embodied you feel and the more internal resources you feel are available to you, the more you relax and by also bringing mindfulness to more and more moments of your day safely, health, happiness and peace will automatically increase self-confidence within you and you'll feel more confident about others. So I just wanted to reflect on something here, it's not much of a meditation day today, it's more of a day 46 quick chat on a Monday morning is this, we have to have balance of thought and realism in our lives and through mindfulness being able to bring the awareness to any mental narrative or chatter that's taking place and contextualize it to the actual where we are within the situation without holding it in that loving kindness, without attaching to it. You know we'll sit here today and we'll surmise and procrastinate about all the things that are going to happen in our lives, all the things that are happening outside amplifies the thoughts about you internally but the reality is 99.9.9.9 percent. We'll just breathe and be in the moment and you'll be watching this video tomorrow. Or day 47 tomorrow but we put a disproportionate amount of thought, time, effort and energy into all the things that might not happen rather than being in the moment of exactly what is happening and being able to just breathe and be in that moment is special because you know what it's all we got moment by moment, breath by breath and mindfulness can you know somebody I put on a forum yesterday about mindfulness and they said people are breathing mindfulness is selfish we have to have a greater consciousness for everybody in the world not just ourselves wow you know that's an interesting way of thinking of it so if we grow a consciousness of not being mindful not having compassion and not having empathy but we want to help everybody how does that work because surely the big thing really is empathy compassion acceptance love you know all of those words that we need to garner and foster in ourselves to be able to take it to the wider remit heal thyself before healing others be mindful of yourself before being mindful for others and it's not about being selfish or greedy or anything else what it's actually doing is getting you into the best state of body mind and soul to be you and then to help somebody else be themselves I don't think it's any more complicated than that but I want us to do just a very quick mindfulness meditation today so I'm gonna pop a picture up and all I want you to do really is just to close your eyes and bring your awareness to your breath simple as that just focus close your eyes just focus on your breath breathing in breathing out and notice now how quickly you can just drop into this moment with love intimacy compassion and acceptance that you are okay in this moment and you are safe in this moment and if you breathe in then there's more right than wrong with you and when you're present you have the resources to choose how to relate to your experience being able to separate your mental narrative with the reality of the situation that is around you understanding that 99.9% of your day you are safe you are in the moment but our mind will focus on the point 1% to overanalyse to rip apart to dissect to emphasise all the things that could go wrong but bring your awareness to your breath and say to yourself I'm okay in this moment I'm safe in this moment I'm breathing so there's more right with me than wrong with me and I know when I'm present I have all of the resources to choose how I relate to the experiences and situations around me and not that of my mental and mind's narrative and chatter I know that I'm okay in this moment with no fear I am safe in this moment with no fear I'm breathing so I know there's more right than that is wrong I'm doing this with no fear and I know that I'm now present and that I have all the resources to choose how I relate to fear within the real authentic situation or experience and I wanted to relate to yourself to say I know I had the tendency to over monitor everything of my experiences I know I was looking out for signs of danger harm or anything unpleasant but I know I'm okay in this moment that I'm safe in this moment that I'm breathing and that there's more right with me than there is wrong with me and I have the power within to know that when I'm present and my awareness is on the button I have the resources to choose how I relate to experiences to emotions to fears to doubt to anything that makes me over monitor the current situation to the reality of my day I wholeheartedly put my hand on my heart and say I am okay in this moment I am safe in this moment I am breathing the beautiful breaths of the moment and I know that there's more right than there is wrong with me and I'm present and I have all of the resources to choose how I relate to the experiences the situations the emotions and the fears that my mind produces over amplifies and tries to complicate my life on a moment by moment breath by breath basis but now I know I have all of the tools I have all of the resources to choose now from this day forward how I relate to the experiences and the situations and the emotions that are around me you take a deep breath in and you breathe out we know by opening up and bringing mindfulness to all of the positive spaces of being throughout our day that our sense of self confidence will grow bit by breath bit breath by breath moment by moment we now have the tools the mindset to heal the core of any wounds that have been inflicted over the years we now have the ability and the resources to choose how we relate to our experiences and situations and traumas of the past to truly heal our core from within moment by moment breath by breath take a deep breath in doing some wiggly fingers come back into the room I hope you enjoyed that um that was uh you know all about it's it's all about us you know it's all about us realising that 99.9% of the time we're fine but we have that 0.1% that really can trip us out because we just absolutely escalate everything that's going around us and as I said you know we're in the middle of a world by pandemic I was walking the dog the other day and thinking you know this just isn't affecting me this is affecting the world and it goes to show that everywhere in the world has had some form of this virus which again absolutely underlines the fact we are all connected but the spread of the virus is also a spread of everything that goes with that the shadows the emotions and everything else but now we know by using mindfulness that we have all of the resources to choose how now we relate to any experience or any emotion good or bad nothing lasts forever when you wake up this morning put your hand on your chest or your heart your chart your heart and say good morning julian I love you good morning julian I love you thank you for being with me on day 46 we're nearly halfway it's been a pleasure it's monday it's sunny i've got some work to do and then i'm going to go in the garden and listen to the birds thanks for being with me take care be loving give love see you all soon bye bye