 Hello and welcome to day 65 of the Mindfulness Challenge. Today we're going to do a relaxing meditation. I'll see you in a moment. And welcome to day 65 of the Mindfulness Challenge. It's Saturday here and it's still in lockdown in Wales. England have lifted some of their restrictions, but in Wales it's stay home, stay safe, save lives. That's what it's about. So I'm here but I'm enjoying myself because I'm a very big sports fan and I can watch German football today live, which is going to be fantastic. But for you what are we going to do on day 65 of the Mindfulness Challenge? We are working towards cultivating this practice and discipline of being able to be in the moment mindfully breath to breath moment to moment. And this is going to be visualising a very peaceful and beautiful place. A place that you can visit. It's a guided meditation that allows you to have some rest, have some healing, have some peace and have some tranquility. What I want you to do at this point is just get comfortable. We're going to go straight into it and pop a picture up. And as I've always said a few times, just sit and relax and just co-close your eyes. Just sit back and relax. But obviously you can't do this if you're doing anything and it requires your full attention. But when you find that comfortable spot just sit and just listen to my voice and just follow my direction. Take that moment now just to take a breath in and relax. Breathe deeply through your abdomen, through your belly and feel yourself in your body right now in this moment. And as you breathe, allow your body to completely and fully relax. Stress, strain, emotions just flowing out of you on each out breath. And as you breathe in you feel your body becoming more relaxed and limp and comfortable. Just breathing out. Just bring your attention to your forehead, your brow and just breathe it in and just let the tension from your brow go. Bring the awareness to your lips and as you breathe in just let the tension from your lips go. Bring your awareness now to your eyes and as you breathe in just feel your eyes becoming very relaxed and any tension or stress just going. Just relax in the comfortable, beautiful stillness that's around you. Just feeling that beautiful energy of stillness around you. Now you feel completely relaxed and centered. Now I want you to bring your attention, your awareness yourself in your mind's eye to one of your favorite, peaceful, beautiful places. This could be a place you've been before like a woodland or cool shading and there may be some towering ancient trees that protect you in this mammoth embrace or it could be a white sand beach where the ocean waves gently lap the shore and the smell of sea makes you feel at home. It could be a place built entirely in your imagination a lovely slowly swaying bridge that you stand on watching a babbling brook flow away beneath it or an ancient oak in the autumn something out of an old legend or garden leaves fall around you as you sit into the shade and watch the golden orange sun pass over the horizontal in the twilight. There are many places you could be but whatever this special peaceful place is for you take some time just to bring it to your attention as completely as you can and just bring your awareness to the sights the sounds the smells and bring yourself now into this beautiful space and all I want you to do is just find yourself a very comfortable place to sit and just sit and be in the moment of your special place that you've brought to mind and push out your awareness so here your sense of hearing your smell you feel the temperature the sunlight the sound the birds wherever you are you push your awareness out and this awareness truly allows you to settle and be still just be in this beautiful space and as you do you just can feel yourself just relaxing and becoming more comfortable becoming more aware of the situation around you and it's so beautiful and refreshing and rejuvenating so calm so tranquil just take a walk around these lovely peaceful relaxing surroundings and just live the moment here be here right now and what do you see around you verbally answer this question just look around and see what you see what's in this scene this relaxation you and take a walk in this special place smell the air can you smell the trees the soil of the forest floor beneath you do you smell the salty sea air if you're in the ocean and bring that scent into your visualisation smell the air where you are reach out and touch something that's attractive and peaceful to you how does it feel is it soft for you to touch you're truly living in this scene you can feel the ground beneath you and the air in your skin and how does that feel just take a moment to listen what sounds do you hear in this beautiful peaceful surrounding can you hear the birds chirping do you hear the ocean waves in this perpetual booming rhythm perhaps there's music from an ancient flute in the background or maybe you hear the voice of an old friend that soothes you and calms you whatever you hear take a moment now to enjoy listening to it and you can stay in this scene as long as you want to enjoy in this moment of relaxation that you've taken for yourself feel free to walk around in this special place as long as you want it's yours and you can change the scenery if you wish remembering that this special place is always here for you you can come back to it whenever you wish you need not be afraid of losing it it's always with you the relaxation that you feel now at this moment in your body is yours to call on anytime you wish when you're ready slowly letting the scene before you dissolve back into your mind and allowing yourself just to spend some time in this comfortable darkness this space just before where you imagined your special place as you sit here you just remember there's a wonderful feeling of relaxation and healing that's taken place when you're ready in your own time you can slowly open your eyes and come back to this moment for this time and this reality but before you do just remember that you have the ability to be in this space whenever you like open your eyes and come back into the room thank you very much for following I hope you enjoyed that it is nice sometimes just to drift off and go to your special space and it's a place you can go to whenever you want anytime you want tomorrow, well last day 66 all the sixes have a lovely Saturday I hope you've enjoyed today love, good morning Julie and I love you take care, look after yourself on day 65 of the coronavirus mindfulness challenge be there and give love, bye bye