 Efallai, a chyfnodd eich 63 y gallu ymddangos ymddangos. A oeddwn ni'n rhoi'r ychydig yn ôl a fydd yn cyfnodd a'i bydd i'ch gael ymddangos. Efallai, a chyfnodd eich 63 ymddangos ymddangos. Wel, rydyn ni'n gofio yn ei gael, rydyn ni'n beithio'r ymddangos a'i ddim yn rhannu'n mynd ymddangos yr ymddangos ymddangos diolch ar hyn i'n gael ei gael ei gael ymddangos Does this miss to clear here in the Vale of Glamorgan in south Wales. It's a pleasure to be with you again on day 63 and today were going to be talking about building confidence for social settings and understanding when we meet new people its going to be difficult for some people. Because it would be in lockdown for such a period of time have we become you know these hermits y cyfle i ddechrau i'r gyntafau i'r cool fel y modd o beth ar gyfer gyda'r cyflodyniad bryd, oedd eich cyflodol ar unrhyw... Yna os ydy'r cysylltu i'r cyflodol i'r goffi ar y violatellwell. Nid yw'r cysylltu i eich cyflodol. Nid yw'r cyflodol i'r cysylltu i'r cyflod, nid ddweud o'r cysylltu i'r cysylltu i'r cyflodol, mae hyn yn fwy i ddechrau i ddefnyddio eu llefyd o'i gynnwys. Rwy'n ei wneud chi'n mynd i ddechrau i chi, pan fyddwn i'r wyf yn ymuno i'r gael, i'n meddwl gwych gyddoedd ac rydym yn unig. Byddwn ni'n medddai'n meddwl i'r fffr�io gwybod o wahanol hefyd a'n meddwl i'r gyfer yr hyn sydd gy微 hwn, i chi i ychydig ei peom iddynt yn rhywgr wedi gŷn, happiesti ddim yn ym途 o'r unig gobl yn ein lŷn, ac yn ei ddweud yn mynd i gysylltiadau i gweithio'r mannedlaid beth yw'r llyfliedol gyda'u enw. Actually also by your peers and those people around the community for you and for us to do that, really we need to build those social conferences and those abilities to have that confidence to go back into that space knowing that you are ready for it. Little musical interaction and those things, it's a lot to do with confidence. You know a lot of people just kind of be kind and quiet and shy in that. Because they either say to themselves, I just like to stay at the back. But a lot of that's to do with confidence, actually they are in a person, if you sit down with them and open the map is just like, wow. i'w ni'n ymwneud i'w ddiogelio'n ei wneud, dwi'n tynnu gweithio'n ddiogelio'n ddod, boi'r gweld y ffynol. Ond mae'n ddiogelio'n ymwneud i'w ddod i ddweud y gwaith o'r parwadau o'i'r ffnodi, o'r ffnodi, o'r gwneud i'w ddod i chi i gael i chi'w gŵr, Rydych chi'n dod o'u llwyr hynny'n gweithio i'r fan araf ac yn gweithio, pan gweithio i'r fan yn gweithio rhagorau arall, ond yn gweithio'n meddwl hyn, cyngorodd yn gweithio'r clawtant hefyd. Ond yn gweithio'r ffan yn ddod o'r wneud hyn o bwysigol, fel y cyfrifiadau ymgylcheddiaeth yn galw. A'i d glyfwladau ffaith gweithio i fy nghylch. Yn這樣的 i gweithio llawd trafOT yn ddechrau, Dyna gweld i amhag i bwyd, ond ei wneud hynny'n gwybod i gwaith â gweithio. Rydyn ni'n gwybod i gweithio ac oedd y llyfr yn gweithio. Mae'r hyn gyda'r hollfyrdd yn ei wneud yn gweithio ac mae'n gwybod i'n ei wneud. Mae'n gweithio gyda'r rhai oedd Cyngor a dyna cysylltu. Mae'n gwyffeni am rhai oedd yn gweithio. A'i ddweud gweld i gweithio. A elewyd i ddim yn chrysiau wasyn ac maen nhw, ond yn rhywbeth yn ystod, amser bod yn y reignio'n ei fan hynny a rwy'n cyffredinol i'n gweithio'r cyfnod, fally mae'n gweithio'n cyffredinol ar y ddechrau neu'n cyffredinol ar y dda'u torque. So, swydd, a'r swydd mewn gwahoddon gwahanol, ac yn gweithio, fel byddwch chi'n gwneud vo'n gwneud fel hyn, rappingol rydyn ni'n wych yn ysbyt i ti. Achos dyna, fel y cyfaint oherwydd rydyn ni'n gwneud yn eu cyfrannu. amddwn nhw'n bwysig i gael y gwelsu'n gweld. Ioedd weithio'r gweld, rwyf i'n creu'n gwyfodol o'r ffordd o prayio thaton o'r gwych. Felly mae'n lawer o'r gwael i'n gwyfodol a'n creu yn cael ein bod yr hyn yw'n gwych o'i gael yno'r gweld. Fel yw'n gwych gyfo'r gwaith o'r dddwyl nhw yw'n gwych mewn cyfle i'r mewn. Byddwn ni'n gwyfodol yn hyn o'r gwaith y pwg, ond rwy'n gwych i'w gwaith. My intent is to be fully confident in social settings. My intent is to be fully confident in social settings. And approaching new people with ease and feeling welcomed by everyone. Approaching new people with ease and feeling welcomed by everyone. I know I am valuable so I desire to feel valuable in society. In order to do this I honestly compliment others and admire them. So they in turn like me. But get into the very comfortable position now and make sure that you're not going to be disturbed. And it's easy to relax even though you might not have had the chance to quite off so often. What I want you to do is take five very deep breaths in together. Breathing in, breathing out. Breathing in, breathing out. Breathing in, breathing out. Breathing in, breathing out. And last one breathing in and breathing out. Now what I want you to do really is sat here now with your eyes open and you're looking at the screen which is now an image of today's day 63. But I want you to look at the image but begin by slowly blinking your eyes. And with each number I say just blink once. Very slowly. Ten, nine, eight, seven, six, five, four, three, two, one, zero. Now allow your eyes to just gently close. And when you do this you'll feel a wave of relaxation just completely sweep over you. And I'd like you to focus now at this moment when we're sat here now feeling very relaxed with our eyes closed on the sensations at the top of your head. Just notice how the very top of your head feels. And now let your focus move down to your eyes. And again just notice how your eyes feel. And just ask your eyes just to relax a little bit more. And the movement in your eyes is called rapid eye movement and is completely normal. These small eye movements allow for us to feel calm. And notice how the back of your head feels against the surface of that you are touching. How heavy does your head feel right now? And let your focus move to your nose and feel the slight sensations of the air moving in and out with your breath. When you breathe in imagine that you're being filled with calmness. And when you breathe out imagine your body feels heavy and deeply relaxed. I'd like you now to focus on your ears. Notice how they feel and what they hear around you. Try to push your awareness and hear every single noise or sound that's around you. And when sounds come into your ears they act as little waves of relaxation taking you even deeper. And notice the sound of my voice and how soothing and calming it is. And from here on in you can only hear my voice guiding you. All of the sounds passing through only take you into a deeper state of calmness. I'd like you to focus on your mouth. How does that feel and what do you notice? Can you sense the flavour of something you've recently tasted? Perhaps you can imagine biting into a fresh slice of lemon and notice how your mouth waters. Move your focus down now to your neck and if there's any tension just ask it to release a little more. Notice how your neck feels right now and just feel all the sensations in your neck. And focus on your shoulders and move your attention slowly going down each arm down all the way to each fingertip. What are your fingertips touching right now? Feel the sensations of your fingertips. And allow your focus to go to your chest. Relax in this area as well as you're up a back. And if you notice any tension just ask it nicely just to release a little. Imagine you're focusing on your heart and feeling it beating strongly supporting you. Relax your heart and notice how good it feels to do so. Now focus on your lungs and feel them gently expanding and contracting with your breath. Delivering oxygen to your body and allow your focus to move down your vital organs and your digestive system. And just notice your belly and how it feels. Just observe it working and digesting effortlessly for you. And now I want you to notice your lower back and how it's pressing against the surface. You're on and if you feel any tension just say please relax just a little more. Focus on your pelvis and your hips and notice any sensations that you're having there. And this takes you into a deeper state of relaxation. Allowing your focus to move down each leg slowly relaxing as you do. And your legs have been taking you so many places over the years and they deserve to be fully relaxed. Notice this wonderful wave of relaxation moving down to your knees and down to your lower legs. All the way to your feet and to the very tip of each toe. Notice how completely relaxed your entire body feels right now. As always I'm going to say something now that is very important. You'll deeply hear these words and they will affect your life for the better. And you're completely aware at every level of your mind even though your body may feel asleep. These things I'm going to tell you will build healthy relationships with new people. Help you to meet new people and relationships that are fulfilling for you both. I'm going to help you with the basics in cultivating healthy relationships. It's important to care about yourself but others must be cared for as well. You become to appreciate yourself when you care for others and others care for you for appreciating them. We know this is healthy and important in romantic relationships but essential in all relationships. Your desire to be fully confident so you put in the necessary work to do so and when you meet someone new and a building a friendship the first step in caring for them is ask them about their day. How was your day today? Ask them what they like and dislike. Ask about their concerns and when they will use these things. Ask them more about what they're telling you. Say things like that's very interesting. Can you tell me a bit more? And look deep into their eyes and really listen to what they're saying to you. And when you notice something that you value in another you compliment them honestly and openly. A second step in bringing out our inner confidence is taking actions and things you enjoy doing and also finding new things for you to plan and prepare for. Perhaps you can cook dinner for a new friend or two soon. Inviting them over and offering them some amazing food and being prepared prior to their arrival and cooking dinner together and sharing the duties of dishwashing afterwards. Ask a friend what their favourite food is and make that for them. And these new relationships are important to you and you do everything you can to value others which makes you feel valued too. And lastly the third step to having full confidence again is from now on you think, you walk and you act. And you feel genuinely and deeply like you yourself. Your true self shines with your posture, your expressions and your energy. Now hear yourself saying, I have great confidence in social settings and I approach people with ease. I have found myself again by fully accepting others and admiring them. Others admire me because I exude confidence and compliment them honestly. I am welcomed in new situations and it's easy for me to go with a social flow. Others value me because I value them greatly and I value myself. Even though at first I had lost part of myself I know that I am fully whole and complete and there is nothing to regain and I only need to practice new habits towards my new goals and notice how that feels. I know that I am a special light and that I can bring value to social situations and that I will attract like-minded people who share the same values and resonate the same love. And now I have the confidence to step out of that shadow and be my true self in every sense of the word, in every molecule of my body, in every atom and particle of this world. I want to be me. I value myself, I value others and together we can be truly valued as one. I take a deep breath in and as I breathe out I say to myself, from this day forward I will be true to my inner soul, true to my inner purpose of which now I can start to build the clarity and the love and the direction of this spiritual journey in a way like never before. I am love and I give love and I have the confidence today to stand tall knowing that the person that stands in front of everybody is the real me and when you're ready slowly with your fingers take a deep breath in, open your eyes and come back into the room. Just having a cup of tea here is a bit... It is quite early in the morning here in the UK but I'm feeling good. I can hear the birds outside. I've got peppermint tea. Yes, it's beautiful. What a beautiful day 63 years with my yellow t-shirt on. My eyes are hurting a little bit so I put my glasses on. I hope you enjoyed that meditation. It's quite funny isn't it that synchronicity plays a huge part in all of our lives whether we tune into it or don't but recently over the last couple of days there are so many people saying to me now that they want to be their true selves. They want to come out of what I call the spiritual closet and it's in my book From a Burden to a Blessing which is available in Amazon is being your true self. That's hard because of the layers of dogma and all of these things that have been put on us and social learning and social teaching you must do it this way. This isn't right or that's not right. As long as you've got a good heart and I'm pretty sure if you're watching this you have then just be yourself. Let your own personal love and light and character and personality and laughter and love all of those really special things let it come to the fore so you can just be yourself. It's hard and takes energy trying to be somebody else when all you have to do is be yourself. Day 63 of the Mindfulness Challenge an important day because it's today and today is all we've got from moment to moment from breath to breath so appreciate it love it but importantly please come out of that closet dust yourself off find that inner child and from this day forth be your true self. I did it lost some friends but I gained a lot more and I said last night on a spiritual circle I prefer to be stood as myself amongst fewer people than stood pretending to be somebody else in front of lots of people. Have a lovely day. Take care. See you tomorrow. God bless. Be loving, give love. Good morning Julian. I love you.