 Hello and welcome to day 93 of the Mindfulness Challenge. Today is Saturday. It's a beautiful day here in South Wales. It's about 24 degrees Celsius and I'm doing this recording at 2 o'clock in the afternoon and I'm looking forward to spending some quality time in the garden. Just relaxing and everything else. And I want to talk about mindfulness so we know where we are with it now. We're on day 93. We've got seven to go. Okay, but what I want you to do today and it's a very quick and simple video is I want you to get a piece of paper and a pen, okay? And I want you at the end of the day to write down all the things, the positive things that have happened through your day and all the things that you're grateful for. And if anything that's happened in your day that didn't really go your way, what I'd like you to do is still think about that. Don't attach to it. Just bring it in front of you. And even if there's something that hasn't gone your way, see if you can still find a positive in there and write it down. And I want you to do that today, tomorrow and Monday. Do it for three days and then in the comments section below just pop in the sort of things and how it felt. So at the end of the day, it's very simple today, I want you to write down everything that has been good, everything they were grateful for. And even if something didn't go our way, I want you to write some of the positives from it. Even if the positive was, I learned from that mistake or I seen who was there to help me when I needed them. Whatever it is, there will be a positive in the worst situation. There's always something, there's always every cloud as a silver lining. So this video today is extremely short. Day 93 is just about you understanding and being grateful and changing these thought patterns of negativity because it's too easy to sit there and wallow in the negativity of things that didn't quite go your way or you didn't quite get done what you wanted to do or all of these things. So today, very simple, all I want you to do at the end of the day is get a piece of paper over the next three days, Saturday, Sunday, Monday, and I want you to write down all of the positive things that have happened and I want you to write down all the things that were grateful for and then I want you to write down if anything didn't go your way some of the positives that you can take out of it. And that's it for Day 93. It's been like me, short and sweet. Good morning, good afternoon, good evening, Julian. I love you, good afternoon, Julian. Good morning, Julian. I love you. And I love you too. And make sure today that you get your piece of paper and start writing it down. It'll make a huge difference and I've kept it to this point because now you can start to really understand and work with your emotions in a way that is going to be so positive. We can turn this negative perception and this negative strand into something that's extremely positive. Have a lovely day. See you soon. Take care. Bye-bye.