 Hello and welcome to day 52 of the mindfulness challenge. Welcome and I hope everyone's okay and you're all doing well and you're enjoying and you're still staying with me. Today we're going to be talking about receiving care for yourself and giving care to others as well. I think there's a word called tonglen which is a Tibetan word that means giving and receiving and that's very much about practising our breath and working in different ways and acting as a vehicle towards peace and acceptance. But also the practice of tonglen, a Tibetan word, in the meditation is giving and receiving. So when we inhale, we receive, when we exhale, we give. And all of these things are, it's an energy exchange and that's when we talk a lot about the spirituality side, the spiritualism side of the work I do. It's very much about me giving energy and then I have to look after myself because we can give, give, give, give, give but then we need to receive some of that back. So there's a lot of exercises that we can do through giving and receiving and just being kind to yourself but being kind to others, taking care of yourself, taking care of others. And you know there is this common thread through all of the mindfulness exercises and videos that we're doing. And that's about cultivating this inner peace, tranquility and acceptance with love and compassion and kindness for ourselves allowing us then to help others. And that's where my saying be love and give love comes from, the ability to love yourself and look after yourself and be kind to yourself and not put yourself down on a consistent basis or not overanalyse the current situation and amplify it beyond all recognition in terms of where you're going to do and how you're going to do things. So it really is important that we get to the ability to be able to receive care for ourselves but also giving care to others and understanding how we can truly help others be their best selves. Well also helping ourselves to be our best selves as well and live our best lives and have this clarity and purpose. So we're going to go straight into a meditation, as always I put the picture up. I'll take a few seconds just to get yourself comfortable. Okay and in this meditation we're going to work with the breath to help sort of cultivate care and loving kindness towards yourself and those around you. It's a practice both in mindfulness and compassion, a word that I like to use a lot at the moment. And as you move through this exercise notice any resistance that arises and when the mind wanders bring it back to the body breathing. It doesn't matter how many times your mind or thoughts or body wanders. It's about coming back to your anchor to that point of focus. With your eyes closed now only just to take a deep breath in and with your eyes closed I just want to notice where you are. What can you feel in your body? Can you feel where you're sitting on the chair, any aches or pains or any feelings of stiffness or non relaxation? What can you hear? Can you hear my voice and the sounds around you? And just think where am I and observe the energy and the space that's around you. You don't need to do anything. Just observe your present time, this experience in this moment. Just sitting there, just observing and bringing and raising your awareness. Now as you're breathing in and out you want to bring your awareness to the location in the body where you can feel. We've done many times we know the practice of just focusing your awareness on your chest. It works very well. You can feel your chest expanded and contracting as you inhale and exhale. And just be with the body breathing for a moment. Feeling the inhalations and feeling the exhalations as they come and as they go. Start the giving and receiving with an attention to self-acceptance as you breathe in. Visualise yourself breathing in acceptance and as you exhale let go of any self-judgment. Breathing in, focusing on acceptance, breathing out, letting go of any self-judgment. And just breathe like that now for a few breaths. Breathing in acceptance and breathing out self-judgment. And then just begin offering yourself some ease and peace with each inhale. And let go in the stress and anxiety with each exhale. So breathing in, love and peace, breathing out anxiety or any stress. Breathing in, love and peace and breathing out any stress or anxiety. Just breathing in and breathing out. Being present with your breath. Now I want you to try and visualise that as you're breathing you're breathing this beautiful white light. Breathing into your body with ease, breathing in this beautiful white light of peace. And when you exhale you see any darkness just disappear. Breathing in light and breathing out any shadows or any darkness. Breathing in light and breathing out darkness. Breathing in light, breathing out any darkness, any stale or residual energy. Now again when you inhale I want you to offer yourself forgiveness, breathing in. Breathing out, breathing in forgiveness and breathing out. You don't need to go into any depth or any stories or any rationalisation about this. Just set the intention that when you breathe in you're just forgiving yourself. And as you exhale let go of any resentment. Breathing in forgiveness and exhaling resentment. Breathing in forgiveness for yourself and breathing out resentment. And in doing so when you're letting go of forgiveness and resentment. Get yourself surrounded by the people that you love past and present. And we're going to return to the first part of the acceptance judgment but we're going to flip around. When inhaling we take them in the pain of those that have judged themselves. And when we exhale we offer acceptance to loved ones. We inhale taking in the pain of others as they judge themselves. And when exhaling we offer acceptance to our loved ones. Breathing in pain of judgement for themselves and exhaling acceptance to your loved ones. And I want you to inhale the stress and anxiety of others and as you exhale give them peace and love. You inhale the stress and anxiety of others but as you breathe out you exhale it fills you with ease and peace and love. Inhaling stress and anxiety of others that are around you but exhaling ease and love. And just hold this space for stress for them but don't take it on yourself. Just have this all of these people that you love around you and take all their stress and just hold it in front of you. And don't take it just hold it and hold that space for them. And fill it with loving kindness and let that stress receive and just recognising it with compassion that others have difficult experiences as well as us. And as we take a deep breath in with this stress in front of us as we breathe out you just watch everybody's stress just dissolve and disappear. And now you can lift your stress up hold it there and as you breathe out it absolutely disappears. And as we breathe in we breathe in again kindness for ourselves and for those people around us and when we exhale we radiate forgiveness to these individuals and to myself. Breathing in acceptance for myself and others and exhaling beautiful forgiveness for all. Inhale in acceptance exhaling forgiveness. Breathing in acceptance and exhaling forgiveness. And as you sit here now with all of these people around you and with the love for yourself truly built in a very special way I just want you to just slowly pan around those people and say I love myself and I love you. And just go around that room to every single person that you brought to your attention and say I love myself and I love you. And you're breathing in the acceptance and you're breathing out forgiveness. And as those people we just let them slip away and we bring to mind somebody who we've had a difficult period with somebody we may have had a difficult time with who may have done wrong to us may have caused trauma stress or anxiety and I want you to look at them and say I can now breathe in your stress and anxiety and I can breathe out forgiveness breathing in the stress and anxiety and I'm not attaching it to yourself but just watching it dissipate as you do and this resentment and anger towards this person you can breathe in acceptance and breathe out forgiveness breathe in acceptance and breathe out forgiveness and as you do so this person just slowly dissolves and as they do so does any of the traumas the stresses or the pains disappears with them and as we're breathing here now I just want you to bring to your attention your interview you and I want you to breathe in acceptance and breathe out forgiveness of yourself breathe in acceptance and breathe out forgiveness of yourself and that you've given yourself so much self doubt and self hurt you need to have more compassion for yourself give yourself compassion as you're breathing in give compassion as you're breathing out give forgiveness as you're breathing in give yourself love and as you're breathing out give yourself forgiveness Mae'n ddweud i'n gweithio, ac mae'r ddweud yn yma, mae'n dweud i ddweud, a ystod yma'n gweithio'n gweithio'n bwysig, ddweud, gweithio'n bwysig i'r anzai. Mae'n ddweud ei bod wedi gweithio'n gweithio'r llai. ac mae'n meddwl. Felly mae'n meddwl ei chyfodol gyda'r ysgrifennu, yn fwy'r ddeu i'r ddweud. A pwysig i ddweud i gweithio'n ddweud i'r bobl ffyrdd. nad ydych chi'n meddwl i'r ffgwrdd o hyffordd agfer, wedi bod nesaf i'n meddylethaeth. Mae'n gweithio ar y llwyn. Fel ei 52 o'r gweithio, ac yn fydden ni'n cael pob. Rwy'n gweithio'n holl mewn amser, mae hynny'n wedi i'ch peth hynny'n mynd i ti'n gweithi fel ac yn meddwl, gyda'r gweithio a'r gweithio, ac yn meddwl, mae'n oeddu eu gofynu nhw'n bryd yn dweud i'r gweithio ar gyfer anyleddau a'r ddod i'r ffordd iawn i'r gweithio ar y cyfyrdd Cymru, ac os ydych yn ddod i'r gweithio, yn cyfnod i'r gweithio, yn fawr i'r gweithio. Mae'r ddod i'r gweithio, ac os ydych yn gyffredinol, mae'n ddod i'r hyffredinol, ddod. Mae'n ddod i'r gweithio. Felly, gydig i'r gymryd i'r gwahanol i'r gweithio a'u hefyd, a'i ddod i'r ddod i'r gweithio, a'i ddod i'r gweithio. Beth ddigonio'r cyffredig i bawb i ni o gwneud hynny yn dweud Dear 52 Ac rwy'n fydd yw'r wyf yn fwy o'r gwbl fit ac drwy'n bwysig i chi'n wedi gweithio,が'w'r gwleidio, gydafn yma Felly peth 53 Mythio'n ymdegol Ynogi'n sıyıll Gweithio'r gweithio ac yn ymddig o wybodydd i chi Gweithio'r gwleidio Mythwch gydanc nhw mewn Rwy'n ddigonio'n lleiaid Gweithio'r llen i mi Dweud amser. Dweud yno Dwy 53 Be lef yn gave love. Bye bye.