 Good afternoon and good evening. whatever time in the world it is where you are today. We're on day 13 of the mindfulness challenge. I hope you're well. I hope things are staying as calm as they possibly can. and this course or this formula or mindfulness or whatever we want to say is working. Cymru ein bod yn gwybod i'r cyffredig. When it's really interesting is I listened to the radio yesterday whilst listening to the radio it was Radio 5, which is like the BBC the British Broadcasting Corporation there main channel. There's a lot of talking on there and I've never heard on there before I listened to it quite a bit I'm never heard so many people talk about well-being and cognitive thought processes. I'm not ultimately mindfulness and the amount of people now who are turning to mindfulness to help them get through the situation where we are at the moment. And the reason for that is we are moving from a phase of human human doers to human beings. the heart of just sitting and being is difficult for people because you see we're always running around. We always preoccupy our mind with a thousand thoughts and six thousand emotions, etc etc. And actually we don't very rarely we take anything on board it's everything's a process. Everything's to get from A to B to end up to go to bed to get up and start all over again. Ac o'r ffordd yng nghymru sy'n cael ei bod yn rhaid i gael i'r ffordd. Mae'r ffordd yng nghymru yn ymddangos yng nghymru, a gael ei ffordd yng nghymru yn ei dweud, yn y bydd. A'n gwybod nhw, a'r hyn o'r ffordd yng Nghymru yn y gwybod. Ac mae'n gwybod nhw'n ddiwy i dda? Cyngor yng Nghymru yna, dwi'n ddau ffawr i gael eich ffwrdd. sy'n ddwy'n eisiauSeb bod ohon wedi mewn eich feddwl, ddyn nhw'n meddylu'n eu sèl o'r ddweud fynd, o'r ddweud o'r ddweud, o'r ddweud o'r lŵs sy'n ddweud, o'r ddweud o'r virus, o'r ddweud, o'r ddweud o'r ddweud. Mae'r ddweud nesaf daith yn alludedu yn sefydl. Ma' twerch, mae'r ddweud am ddiweddol, però'nd rhaid o'n dweud, Ie, mynd i'ch gwrthig yn unig, a ydych yn dweud i'ch gwasanaeth gweithio i'w fath yn dda, yn ddod i fod yn gweithio'n gyfan, yn oed i'n gwrthig yn gweithio i'r newydd, ond mae hyn yn ddod i'n gweithio, boedd gwrthig yn y crispadau, ond mae'n hynny yn dweud. Ac rwy'n adeiladwch, rydyn ni, mae'n gweithio i'w gwrthig i Wodlwn, ac mae'r hynny o'r fideo yn yma yma, yma April 1 ac yma yma yma yma'r ffaith, ac mae'n rhaid i gyd yn ymweld i'r cyfnodd y cyfnodd ar gyfer eich bod ni adeiladol, gyda'r gweithio, gyda'r heiliau, gyda'r rhoi, ymddangos, eich fflaen, ymdeithas nhw, mae'r gweithio'r gwahydau, mae'n ddigest i'r iawn ddod. Ond yn ymdweithio'n ddeg, mae'n rhaid i fewn i'r gwleidio, yn rhaid, yn ddigest i'r gwahodau. And when people are sitting down in these moments where they are dissecting the past or they're worried about the future, they don't know how to cope with these emotions and feelings and what we are going to talk about now because yesterday we talked about fear. And that fear is generally of the future. We're worried about what's going to happen next. What I want us to do as well is think about stuff that's happened in the past because we'll dissect that again in a minute. And it's not about working memory. We have a lot of memory thoughts Yn golygu'r sydd wedi gwech am hwyl ni'n mynd i'r byw i gwasanaeth mewn amser. Mae'n gwellaf i ychydig o gyda ar y llaniliau ond, mae'r byw detffau positif, mae'n gweithio'r byw hynny. Mae'n gweithio'r byw hynny, ac mae'n mynd i amserio. Mae'n gweithio'r byw hynny, mae'n gweithio'r byw hynny, mae'n gweithio'r byw hynny, mae'n gweithio'r byw hynny. Mae arall roi chi, mae hynny'n gweithio, maith lle hynny. £12, This really isn't for me. We put ourselves down based on our experiences or understanding or lack of understanding of things in the past and our memory kicks in. We can't do this. This is rubbish. What's he on about? We may sit down another 5 minutes, say I'll go back and look at that again. The complete opposite is, we try to pump ourselves up Am I too old? Why do I think I was too old? I can do this, I can knock out the paac! I'm going to be the Dalai Llama in six weeks. I'm going to be the one that is going to be the mindful number one. I am going to be that. I'm going to be Yoda sat in a green swamp on the wing of an X-wing if you watch Star Wars. Or I'm going to be, you know, I don't know, the most wizardry wizard person on Harry Potter, whatever the scenario is. OK. The reality of the situation is that what about just sitting and what about just learning in all unfold without any judgement, without any I can't or I can or me or I or it or... No, just what about just learning in all? Somebody put up on the group yesterday and said just I suck at meditation. Yeah. And you and six billion other people and me. But what is your expectation of meditation? And how are you saying that you suck at it if you can't do it? How do you know if you are doing it or not doing it right? Because it's just about being. What happens if we could just see our old memory thoughts, just as thoughts? Because you've got to remember, if we're sitting here right now and we're letting our thoughts unfold, like I'm too old for this, can I really do this? Meditation's not for me, I second. They are no more interesting or no more important than your breakfast you had three days ago. It's gone. Done. What happens if we could see all thinking just as thinking? What happens if we could have that level of awareness where we don't judge those thoughts either way? Good ones or bad ones? I'm going to knock this meditation out the park. I can't do this. What happens if we just sit and be? Just focus. Yesterday we did a hand meditation. Today I want you to close your eyes. Now, let's close our eyes. I just want you to sit and be and I want you to breathe in. Deep breath and breathe out. Deep breath in. Deep breath out. Deep breath in. Deep breath out. Open your eyes. Now somewhere on your body or somewhere you would have felt your breath. Your nose, my jumper, whatever. And what I want you to do now is, wherever you felt that breath, I want you to close your eyes and I want you to just breathe normally now. But I want that sense, wherever you felt your breath, that's your anchor point. I just want you to sit with that and just feel your breathing coming in and out. Breathing in, breathing out. And if a thought comes in, there's no problem, acknowledge it, breathe it in, accept it and just breathe it out and come back to your focal point wherever that is in your breath. And what I'd like you to do now is, I'd like you just to count on your breath. So when we breathe in, we count one. When we breathe out, we count one. When we breathe in, we count two. When we breathe out, we count two. When we breathe in, we count three. When we breathe out, we count four. Beth go bwyd i gyd, ac maen nhw'n gweithio 5 oed, Maen nhw'n gweithio 5 oed, a fe gyd ddylu raddaint yn fideg. Rhyw i gyd yn fideg, 1, 2, 3, 4, 5, 5, i gyd yn fideg. Fe gyd yn fideg, ddyfodd. Wanlwch ymateb. E時, mae fydd eich bod wedi'i gweld gilydd ffynsgau meddwl, ac mae'r gwybod yn ddysgu'r meddwl yw hynny. rydych yn ei ddwyf o'r ddweud. Ifrwyd, rydych yn dod, fawr. Yn y meddwl yw'n meddwl sy'n meddwl yn llawer yn Zenn a bod ni'n cael ei ddweud. Rwy'n cael ei ddweud, rwy'n rydyn ni'n gwybod gyda'r dweud. Rwy'n ddych chi'n gweld. Llai'r yn arfod ac rwy'n gwybod yna. Rwy'n gweithio ymlaen chi'n gyfan ymddangos y pethau o'r rhan o'r cyfnod. Give yourself a pat on the back for getting to day 13, for giving yourself the opportunity to live a much more balanced, happy, healthy life, mindful life from moment to moment. Being here now and listening to me is going straight into your heart. Straight into your heart. Listening mindfully is an act of kindness and an act of love. It's beautiful. The most fundamental thing we need to do in our lives is learn how to be. Just be. Being you, being heard, being seen, being loved and being just being. Just let everything wash over you. Fear, emotion, thoughts. And I'm not trying to get you to turn into a dumb down zombie that just floats around everywhere. No, I want you to be you. I want you to be the human. I want you to be spiritual. I want you to be all of these things, but I want you to have the ability, the tools, the mindset, the superhighways, the neuroplasticity, the oxytocin, all of these things that we've talked about over the last 13 days. Bring it into yourself so you can live a much more balanced, centered, thoughtful, kind, compassionate, loving, caring life. Just being. Thank you. We'll have one more loving kindness. It's important that you think of yourself, think of others, help others, send your energy out. Be in the moment or bless you. Here's the loving kindness. So I want you to close your eyes. I'm going to put a nice image up and I'm going to sound a bell for us to start. And all I want you to do now is focus on your breath. Breathing in and breathing out. Breathing in and breathing out. And just focus on where your breath is. Where do you feel it most? Is it through your nostrils? Is it on your t-shirt? Is it on your jumper? Where do you feel? Do you feel your belly moving in and out? Breathing in and breathing out. And to start this, we're going to offer loving kindness to ourselves. And I want you to focus on the intention of these words. And I want you to continually repeat these words. And if you have a thought that comes in, you welcome it, you love it, you let it go and you come back to the mantra. So as we're breathing in, I want you to say these words. Breathing in, may I be safe? Breathing out. Breathing in, may I be happy? Breathing out. Breathing in, may I be healthy? Breathing out. Breathing in, may I live with ease? Breathing out. Repeat the mantra. May I be safe? May I be happy? May I be healthy? May I live with ease? Continue that mantra as you're breathing in and you're breathing out. And if you have any thoughts that come in, you welcome them, you love them, you let them go and you come back to your mantra. May I be safe? May I be happy? May I be healthy? May I live with ease? Breathing in and breathing out. May I be safe? May I be happy? May I be healthy? May I live with ease? Welcome this beautiful love into your life, to be kind to yourself, to connect in with yourself, to love yourself, to heal yourself. May I be safe? May I be happy? May I be healthy? May I live with ease? May I be safe? May I be happy? May I be healthy? May I live with ease? What I'd like you to do is just with your eyes closed, choose someone in your life that you love or someone that inspires you, someone you think about who you're grateful for. And I want you to picture that person in your mind. And on this occasion as you're breathing in, you say simply, may you be safe? May you be happy? May you be healthy? May you live with ease? This is loving kindness for somebody else who is someone you love, someone inspires you, put them in your mind, see them and set the intention of may you be safe? May you be happy? May you be healthy? May you live with ease? Breathing in and breathing out. And don't forget if you have a thought, just let it welcome in, hold it, don't put any judgement on it, accept it, acknowledge it, let it go and come back to your mantra for this person that you love. May you be safe? May you be happy? May you be healthy? May you live with ease? Breathing in and breathing out. May you be safe? May you be happy? May you be healthy? May you live with ease? Now the focus, we're going to focus on someone you know who's having a difficult time at the moment, maybe someone who's ill and we're going to offer them kindness. So if there's somebody you know who is in self-isolation or isn't feeling very well at the moment and we need to place their intention in your mind, with them in your mind, and you say again, may you be safe? May you be happy? May you be healthy? And may you live with ease? Breathing in and breathing out. This is somebody who you know who's having a difficult time at the moment, who may be ill. Set the intention of that person, put them in your mind's eye. As you do, you say to yourself, may you be safe? May you be happy? May you be healthy? And may you live with ease? And if you find your attention or your mind wanders, don't worry. Just love it, let it go and return back to your phrases, your mantra. May you be safe? May you be happy? May you be healthy? And may you live with ease? Now what I'd like you to do is choose someone in your life that you might have difficulty with or have some tension with or have had an issue with or something that hasn't sat right between the both of you for a little bit of time. This one can be difficult, but we set the intention and we put them in our mind's eye and we set the intention and we put them in our mind's eye. And we say to them, in our mantra, breathing in and breathing out, may you be safe? May you be happy? May you be healthy? And may you live with ease? And again, if something or thought comes in, I want you to allow it in, accept it, acknowledge it, put no judgment, love it and let it go and come back to your anchor, your mantra. For the person who you may have had difficulty with or had an argument with, there's some tension between you. Set the attention, put them in your mind's eye and say, may you be safe? May you be happy? May you be healthy? And may you live with ease? And if at any point you find that difficult, then you can just direct it back to yourself. May I be safe? May I be happy? May you live with ease? May I be safe? May I be happy? May I be healthy? May I live with ease? Now I'd like you at this moment to direct your loving kindness, your attention and your intention to all forms of life, people, animals, all beings, those people who need it most all over the world at this very difficult time. And I want you to say for them, may all beings be safe? May all beings be happy? May all beings be healthy? May all beings live with ease? Breathing in and breathing out. And again, if you have any thoughts you let them in, you let them go and off you go. May all beings be safe? May all beings be happy? May all beings be healthy? May all beings live with ease?fulelled gyda sefydling Fyrdiwch ar beth, fyrdiwch ar beth fel trefi Fyrdiwch ar beth fel ei headers Fyrdiwch ar beth fel hoffi'i Fyrdiwch ar beth fel hyfferdig Fyrdiwch ar bethy fel hefydyu eu buserch ei dynn, a allod storio Nowyny col Buddy Mae fycwyd ar wahanol gael gwlad a ddod o freniol wir go resonate defnyddio eu dneldoedd ein lleol a'r oed yr adeg i cwmwysig a gweithio i'r ddweud o'r eich synod? Mae gennym gweld cwrnod i'r dda wedi'u gweld. Mae'r ddweud oedd yn ychydig yn cyfleoedd gyda'r gweithgol oherwydd yng Nghymru yma yn y dyfodol. Mae'n ddweud o'n mynd i wneud o'r rechalibraith. Mae'n ddweud o'n mynd i ddweud o'r ddweud o'r cyfryd a'r ddweud o'r pryswn sy'n hyn oed i'r ddweud, .. Straight to be, but I've always been too busy to be. Empathy is rising... ..and kindness is recalibrating. And long may it continue. Minimum amount of deaths, maximum amount of impact. Have you woke up this morning and said good morning Julian I love you? Hynny, Julian. I love you. And breathe. Stay inside. Stay safe. Stay mindful. Be love and give love. Share it. Subscribe to it. Give me your comments. Tomorrow is day 14. We might have made it. God bless you. Be love and give love. Take care. See you tomorrow. Bye bye.