 Good morning, good afternoon wherever you are in the world watching today I just got this feeling I just want to do some more stuff outside The weather is here in the UK at the moment is brilliant You've seen for those people who were on the lights and harmony community We did a live spiritual chat last night I stay with the winds picked up a bit But we did a live spiritual chat last night That's really picking up now Live spiritual chat last night oeddwn i'n gwybod a'r gweithio i'n gwybod yma i'r popeth sydd yn ei ddweud. Fe wnaeth i'r gwybod yw'r hyn o'r ffordd o'r gyfan o'r ysgolion sydd wedi'i fynd i ddaeth fel y rhaid. Fe'n gweithio, gyda'n gwybod a'n gweithio, mae'n gallu gweithio. Mae'n gweithio, mae'n gweithio, mae'n gweithio, mae'n gyntaf, mae'n gweithio. I'm out my back garden at the moment. You see in the background there if you can. You can see the sea and further on in this so you can't really see it at the moment because there's a haze is England for you. People who want to know where I live. I live in a place called roots R-H-W-S-E in the Vale of Glamorgan in Wales. So you can Google it and you can probably find out where I am because I think it's it important to contextualise where we are. You may have seen now we're on day 21 you may have seen that there's been felly mae wedi fy ngôl trwy iawn yn yr ysgafu'r video ac yn dda, non wnaeth fi ddim yn gael, felly roi'n fel y gallwn gweld, roi'n rhoi yn gwneud i'r ffordd i'n cael eu schoed, rwy'n rhaid o ffordd i'n cyhoedol yn gael. Rwy'n cael y ffordd i'n gael, ac rwy'n gobeithio'n gwneud i'n yr ysgafu i'n gwneud i'n garaeon, i'n cyhoedol i'n pwysig, ac oedden nhw'n rhaid o fynd o'n rhaid o fynd i'r ffordd ar gyfer modd a'r amser yn dda i'r cyfwasedd yn y bas hun ar öndor ac yn y bas rynfodol o'r ysgolion fel hyn yn ymgyrch, ond wedi bod yn ddraref. Dyna bydd yna gŵr mor hynny'n gwneud. bynnag gyda'n gweithio'r gwybod yn gweithio'n gweithio sy'n gwaith, fel y rhan cyfoedl ac yncrofiadau, wrth hynny'n gweithio'r wasanaethau, gan y dda ni pwg ac yr angen, ac ymwneud. ac grefion i ddylcio'r defnyddio fynd iddyn nhw i chi'n meddwl i'r bod wedi'u gweithio'r pwysigwyr yna, ond iddyn nhw wedi bod hynny'n rhoi gyda gwahanol gwahanol pwysigwyr cwyanol. O'r cael ei gweithio? A felly byddwn ar y pwyllt y gallwn ddyn nhw ddarparu o'r ddim yn ei ddweud o ddod ymdain ar Lyclation. Donwch eich ddiddor i'n ei gweithio, ac mae'r ddiddorg fel wedi ydyn nhw'n ei gweithio. They did it once and their world didn't change they did it once. And that's not for me." Well the reality with all of these things is what we practice is what we grow. And we've spoke about that at length. But mindfulness isn't just about meditation. Mindfulness is about you being present, it's about being in the moment. It's about when I came out the garden just sort of sitting and looking at this beautiful willow tree. This willow tree here... ...lived in my mum and dad's backyard and then when they passed away... Goeth beth yw gweld rwy'n credu哋 jyw ddygyfnetnwch ar y gwplacesodd nagio'n awr a frygaidio'n gwysig. Ac when I brought it here, it actually I thought it died. But it hadn't and it comes back every year. So that's my mum and dad's tree. Pretty special. Never thought about that actually coz I'm actually sat behind it which is really nice. But you know, if we wanted to look at this tree mindfully then we could just sit with it. I could look at the different shades, the different colors, the different textures. The way in which it's moving in the wind. A gennym. Bwynd y cyfnod a swyddi'r bogus. Felly yn enwedig yn gwneud beth wedi gwneud y bwyddiol a'r bogus. mae'n gwneud am y bwyddiol o'r bwyddiol. Mae'n yw'r gweithio'r bwyddiol o'r bwyddiol. Ond ond mae'n gwneud bod yn y lle sy'n amdddiol. Dwy'n penderfyn. Mae'n bwyddiol o'r bwyddiol. Gwybod ni'n went rescue'r grŵr. Mae'n gobl yn cael ei wneud credu. G drawing o'r bwyddiol a'n seisio fy gwybod. Rwy'n adnodd rhywbeth, y ffyrdd. Rwy'n adnodd o'r un gweithio cyntaf oherwydd ymweld. Os nad ydych chi'n golygiad oedd y bydd. Wrth gwrs dw'u'n gweld. Rwy'n adnodd cadwyddo am y ffyrdd gyda'r cwp. Rwy'n hynny, y ffyrdd ar y gallai diolwg hynny. Ond fod ydych chi'n ei gwybododd ar hyn. I'r ddau ar y Fyrdd. Rwy'n adnodd ar y chyfl. Rwy'n adnodd o'r methu allan y gwylio ar y rheodd. researching the narrative that is there to put us on edge to keep us sharp to keep us alive which was great a thousand years ago. Don't need it so much today. Just sitting and being with a tree. Listening to the wind as it blows, my voice may become distant or crackle or not be perfect. That's ok, everything we do isn't perfect. Does perfect ever exist? Wr dislike, then say in everything's complete. Don't need it to be perfect. We love everything just the way it is. From moment to moment. Still sit with the tree and just focus on the tree and is that something else you've noticed that you hadn't noticed before? Paying attention mindfully. Being in the moment. Can you hear different sounds in the background as the wind subsides? Sun on my face its beautiful. Llywbeth ddych chi'n mynd sicrhau yma. Roeddwn ni'n gofynol bod ffordd dros bob ydych chi. Gofyn, gofyn, roeddwn ni'n gofyn, gweithio gyda girf, a chan iddyn, a gyd, gallwn ni'n gofyn y gallwn ni'n gofyn gyda'r ffordd o'n gofyn. Gofyn, gallwn ni'n gofyn, gallwn ni'n gofyn, gallwn ni'n gofyn o'n gofyn. In cyfenni ar y bach, ond gallwn ni'n gofyn yn gwybod hynny. Roedden ni'n gwelwch am y nidw ym 1,000. phas. Gweld cynghwyl News a chaus ar y ddyflynyd gydym yn rhan o chymau yn dod yn unedent. Mae'n gwyllt yn ryw, maen nhw'n yn gwybod. Mae'n gwyfyrddol y gwyfyrdd a gwyfyrdd yn y cysylltwdd. Mae'n haneswch ddim pari wrth yn gwyllt. A nid yw i'n fwy fwy a'r gwyfyrdd. Mynd y gall iawn, thatyn yn fawr yn y gwynt. Roedd yn fawr o amlio'r gwyfyrdd. Dwy'n mwgrfyn nhw'n gwyfyrdd a'i gyrffwn. Yn amlwyddo i'r berthynas. Yn amlwyddo i'r anker. Yn amlwyddo i ddim yn ymlaen. Dynnydd yn ddannu. Yn amlwyddo i'r unrhyw sy'n gwneud. Yn amlwyddo i'r anker. Iel yn unrhyw, i'r syniad. Mae gennymau i'r rhai o'r byl ddau o'r cyflet. Offerio i'r rhai o ffyrdd. Iel yn y moment. Fyemddiolol iawn i fyfyddiol. Iel yn y moment. Iel yn gweithio i'r busg bwyllol. ...naeth yr oedlaeth, yr oedlaeth yn yr oedlaeth, gallwch yn gwneud, a wedi'i gweithio'n gweithio a nhw'n gweithio'n altru. Yn dweud, mae'n ddechrau. Felly mae'n ddifrif. Felly mae'n... Felly mae'n ddifrif. Mae yna magynogi, mae'n ddifrif. Mae'n ddifrif yn dod o'r 1,000 oedlaeth yn rhan o'r hyn. Felly mae'n ddifrif, mae'n ddifrif i chi'n gweithio'n gweithio'n gweithio'n ddifrif. gyda fydd yn fwyaf i'r ffordd amser yn y gwasgfaethau. Yn y ffordd yw'r ffordd, yw'r ffordd arall, ac mae bod weithio'r ffordd a'r ffordd yn y gwasgfaeth i'r ffordd. Mae'r ffordd yn y gwasgfaeth, yn y gwasgfaeth, yn y gwasgfaeth. Fy fyrdd. Felly wedi bod yn ni'n byw y bydd, eu gwneud gwneud ychydig, yn y trafod yng ngyfnod a'r gwahanol. Yn y ddiddordeb yn ymwybodol yn y deall, yn ddiddorol i'r mynd, yn ddiddorol i'r ddiddorol i'r holl. Yn y ddiddorol i'r holl, yn ddiddorol i'r holl, mae'r rhannu'n cael ei ddweud yn ymweld. Yn ymweld bethau, yn ymweld bethau, yn ymweld bethau, yr ymweld bethau, yn ymweld bethau, gyda hwn. Felly oeddwn ni, roeddwn i'n gweithio i'w rhan iawn, roeddwn i'n gweithio o'i hwnt eich rhan i'r cyfrudd hwn, ydw i'w wnaeth i'r gweithio i'r hwn yw hwn eich cyfan hynny'n gweithio i'r hwn eich rhan i'r gweithio i llawain dwyb yn ôl, i wneud gallwn i fy wneud yn gyffredinol, nid yw, yn ceisio i'r ystod y ff病u, yn ceisio i'n gyffredinol i'r cyfrudd hwn i'r cwm. Be ganddwyd ym hyffordd, mae'n ganddwyd yn ganddwyd yn golygu, cyfu'r 10 ymin. Gydwyd ym hyffordd o'r 10 a'r 10. If you haven't got a garden, you must have a window. Just sit in the window. And don't worry about people looking, or whatever, when in unchartered times. This is your moment. You can do what you want. Stay in, stay safe, save lives. But being the moment. Enjoy it. Let's do a boddyscan. gofio'n rhai ddodi wnaeth andri. Mae'n cefnod â'r bod yn cyfamp, mae rhai ddodi yn gyfamp, mae'r llefio'n fath o'ch erfach a ddodon sydd... Dyma, mae'n cael blygu'n rhywbeth. Ond, mae'n coedau bod y bod yn cael i'w sgand. Dyma y gwaith y ffordd, mae'n cael ei bod yn siartio'n dda. Ond mae'n cael ei wnaeth. Mae'n cael ei wnaeth. Rwy'n gallu meddwl yn hoffa'n ei bod yn cael ei bod yn cael ei wnaeth. Mae'n rhaid i'ch ffordd. Mae'r dda i'r gynedig o'r moment yn dda. So, ddim 10 olyw o momentau a'r ffordd o'r bodi'r gand yw. Ond yn y bodi'r gand yw, chwy'n i ddwy'r amser. Chwy'n i'r mynd i ddylu eu mynd i ddylu. Chwy'n i ddylu ddylu. Chwy'n i ddylu i ddylu i ddwy'r ffordd. I gyd, ddiwch chi'n ddwy'r 1,000, dwi'n ei ddwy'r gydag i gydig i gydig i gydig i gydig i gydig i'r gweld. 1,000. 1,000 a 1,000. Felly'n gweithio, dwi'n sgwrdd. Gweithio sgwrdd ymlaen gyda gyda'r wych. Mae'n wneud nhw'n mynd iddo. Rwy'n gwerth yn rhy fynd i'r gyfferdd bryd. Rwy'n gweithio yn rydych chi. Rwy'n gweithio yn yr wych, valleyol yn rwy'n gweithio yn ei fFilm. Mae'n gweithio'n mewn bwysig ac rwy'n gweithio bod yn oed yn gweithio ylych. Gweithio'r pwynt mewn ffordd ond yw'n chwysbethol. siarad, ond gallwch chi'n trwych chi wedi cael ei bod yn dwy o'r rei, oherwydd dwi'n cael amser ar y lu, gyda hynny'n gweithio eu cydnogi am Rachael, nad yw i'n gweithio nad yw yn cwrtaeth, wedi'i meditio, neu meditio, o hynny yn gwneud erbyn ei rhoi fel yn rhanfodol. Mae'n gweithio, rhanfodol, yw'n gweithio. Ac so, yn gweithio ar amgylcheddau, ac mae'n gweithio gyda'i gweithio. Prif. I want you to close your eyes and I want you just to follow my breath, follow my voice, sorry, okay, just follow my voice. Again, I want you to close your eyes and I want you to be aware of your breath, so the mindfulness meditation that we've done just a few moments ago, I want you to do it again, so sit in the posture, breathe and feel the point of your breath and then just breathe, breathe in and breathe out. And as I've said before, if you have any thoughts that come into your mind, acknowledge them, breathe them in, acknowledge them, hold them, accept them and then breathe them out, breathe them away, okay. So you're sat now and you're going to focus on your breath, breathing in and breathing out at that point of contact where your breath, you feel it, it's on your shirt or whatever it is, breathe it in, breathe it out. Now what I want you to do is I want you to find your own natural rhythm, okay, your own natural breathing rhythm, all right. And I want you to be now comfortable and warm and you can sit in this position, but your eyes now have closed gently and I want you to take a few moments, again, just to get in touch with the movement of your breath and the sensations in your body, just sit and follow my breath, follow my voice, breathe in in and you breathe out. Now as I said, you may be feeling some sensations in your body when you're ready, bring your awareness to the physical sensations in your body, especially the sensations of touch or pressure. If you like where your body makes contact with the chair or the bed, wherever you are. On each outbreath, I want you to let yourself go so you can feel when you're sat in the chair or you're laying on the bed, you feel those points of contact. You're breathing in, you're breathing out. On every outbreath, as I said, I want yourself to go. I want you to sink a little deeper into the chair. I want you to sink a little deeper into the bed if you are. Remind yourself of the intention of this practice. The intention is to let all of your stress, your emotions, your fears to go. It's a name not to feel any different, relaxed or calm. This may happen or it may not. But instead, the intention of this practice, as best you can, is to bring the awareness to any sensations you detect, as we focus on each part of the body. Now, bring your attentions to the physical sensations in the lower abdomen, becoming aware of any changing patterns or sensations in the abdomen in your stomach wall and as you breathe in and as you breathe out. Take a few moments to feel the sensations as you breathe in and you breathe out. Having connected with the sensations in your stomach and the abdomen, bring your focus or spotlight of your awareness down the left leg. So slowly your focus and awareness is going through the top of your thigh, through your knee, through your calf, into the left foot and out of your toes on the left foot. I want you to focus now on your breath, on each one of these toes in the left foot in turn. Bring in a gentle curiosity to investigate the quality of the sensations you find. Perhaps notice in the sense of contact between the toes, a sense of tingling warmth or no particular sensation. When you're ready on an in-breath, feel or imagine the breath, enter in the lungs, passing down the abdomen, into the left leg. Left foot and out to the toes of the left feet. Then on the out-breath, feel or imagine the breath coming all the way back up, out to the foot, into the leg and through the abdomen, in through the chest and out through the nose. As best you can, continue this for a few breaths. Breathing down into the toes and back out to the toes, it may be difficult to get the hang of this practice. This is just breathing into things as best you can. Approaching it in a right way. Now when you're ready on out-breath, let go of the awareness of the toes and bring your awareness to the sensations on the bottom of your left foot. Bringing a gentle investigative awareness to the sole of the foot, the instep, the heel. And notice in the sensations where the heel makes contact with the floor or the bed. Experiment with breathing with the sensation. Being aware of the breath in the background, as in the foreground you explore the sensations of your lower foot. Breathing in and breathing out. Now allow the awareness to expand into the rest of the foot, to the ankle, to the top of the foot and right into the bones and joints. Then taking a slightly deeper breath, directing it down into the whole of the left foot. And as the breath lets go out on the out-breath, let go of the left foot completely. Allow in the focus of awareness to move into the lower left leg, the calf, the shin, the knee and so on in turn. Continue to bring awareness and a gentle curiosity to the physical sensations in each part of the rest of the body in turn. To the upper left leg, to the right toes, to the right foot, to the right leg, to the pelvic area, into the back. Breathe in through the abdomen. Make a point of contact to your chest and your fingers, your hands and your arms, your shoulders, your neck, your head and your face. And in each area as best you can bring the same detailed level of awareness and gentle curiosity to the bodily sensations they present. Breathe in and breathe out through your fingers, for your hands, through your arms, through your shoulders. And when you become aware of any tension or other intense sensations in particular part of the body, you can breathe in. Acknowledge that emotion in turn, hold it, breathe out and let it go. Using the in-breath gently to bring awareness into these sensations and as best you can have a sense of letting them go or releasing them on the out-breath. So as you work yourself all over your body, if you feel any emotions, any feelings, breathe them in, accept them and breathe them out. Your mind will inevitably wander away from the breath and from the body from time to time. That is entirely normal. It's what your mind do. When you notice it, generally acknowledge it, noticing where the mind has gone off to and then gently return your attention to the part of the body you intend to focus on. You breathe in and you breathe out. So take that time now to go through all parts of your body on your right leg, right thigh, right knee, right down through the calf, through the foot, through the sole and through the feet, through the toes. Now you're connected with your right leg. I just want you to breathe in and see if any sensations or emotions or anything comes to the surface. If it does, we're going to breathe it in, we're going to acknowledge it and we're going to breathe it out. We're going to let it go. And as we let it go, we let go of all of our energy that we don't need, any negative stress, anything in those parts of the body we're going to let go. And you need to scan the whole of your body. And after you scan the whole body in this way, spend a few moments being aware of the sensation of the body as a whole and of the breath freely flowing in and out of the body. If you find yourself becoming too relaxed and falling asleep, you might find it helpful just to prop your head up with a pillow. You may also want to do it with open your eyes practice sitting up rather than laying down. And you can adjust the time spent in this practice by using larger chunks of your body to become aware of spending a short or longer time with each part. The body scan is about you going through each part of your body, breathing in, finding any emotions, anything and breathing out. Breathing in and breathing out. Okay, so that's that's a practice that we use the body scan in it. So it'd be interesting to see, you know, what arose, what came up, if you want to share your feelings, if you want to share your emotions, if you want to share, you know, what rose, then just tell me, you can put it in the comments section, you can email me julian at lightonharmony.co.uk, julian at lightonharmony.co.uk. Day 21. Who would have thought it? I'm going to go back over them all and I'm going to look at them. It's a great video diary. You know, my wife's doing yoga today. It wasn't that long ago. Do you like my Harry Potter mug? Hogwarts? It wasn't that long ago. She was struggling to breathe. Today she's doing yoga and a lot of that is down to you guys and your ability to help her heal. I'm just going to see if I can zoom in on that. Can you see my Hogwarts mug? There we go. Property of Hogwarts. School of witchcraft and wizardry. So yeah, so she's out and about doing yoga. So, you know, these things come and go and we've been blessed and we've been lucky and a lot of that I think is down to you guys sending loving healing. But anyway, as always today, this morning, put your hand on your chest and say, good morning, Julian. I truly, truly love you. Good morning, Julian. I truly, truly love you. Stay safe, stay home, save lives, be love and give love and I'll see you on day 22. Don't know where I'm going to be. I do. I'm going to be in my house somewhere. But anyway, it was nice to think of that. God bless you. See you soon. Take care. Bye-bye.