 Hello and welcome today, 58 of the coronavirus. Today we're talking about how to focus on focusing. Hello and welcome today 58 of the coronavirus mindfulness challenge hope you well. It's a lovely Saturday afternoon here you can see the sunlight just coming in my face. Today we're going to be talking about focusing on focusing and how we can focus on focusing through the things throughout our day mindfulness all be it is a technique gallwch yn bobl fyddwyr o meddwl gyda'n gyffredinol am ydydd i'ch byw ychydig yn gyfan y cyffredinol, yn gwybod i ddweud, a'n rhywg Majestyfa yn y gondol i'r edrych yn gwneud, ond y gwahosbryd y gallwch bod chi'n ddweud i chi'n dweud y gwasanaf, yn ddweud i chi'n dda I di'n cyffredinol i'ch grangos o ffordd yn gwybod i chi mewn fynt a'r gyfer ar hyn, dy'n cael ei fod yn lle. Ac roi ychydig, roi'n fwy i'ch heddiw bwysig. Cwm ychydig i gyd i brydain, yn fawr i'r brwythiad yn ei gawr, a gwnewch ar gweithio'r gael ar y cyflコfyddion, ac roi'n ddod i hemau ar all gyn�raeth o ffans o liiol, ac rhai dweud mewn gwirionedd. Rhaid i'n ddau. Rhaid i'n ddau. Aimu pob i'm bod i'n hoffi ac roi'n gweitha i'r ddiwethaf. Rhaid iawn i ddod i ddweud maen nhw. just be there and just hear the birds and that is just such a beautiful feeling just to just being in that moment it's lovely so today we're going to do a quite a long visualization about your day and we're going to imagine it very clearly and we're going to go through it in a real life day with you and how we can help you to focus on focusing and being more mindful throughout our day so as always I'm going to bring up a image okay and as I said Yn ymddych chi'n fawr, what we're gonna be doing is close your eyes and to focus intently on everything we're doing. So I'm gonna guide you into a visualisation about your day and you're gonna imagine things very clearly as if you're going through a real day in your life. So just get comfortable, take that deep breath in and get yourself situated and what's gonna happen is when you see yourself doing these things you usually do. We're gonna focus completely on the task at hand. So make sure you're not going to be disturbed by anyone or anything for the duration of this session. As I said before, get into that very comfortable position, either sitting where you are or laying down and your body is being supported so that all your muscles can now relax. Your arms loosely relaxed in either side of you, so you can get into a position now and allow your body to make any last movements before we become completely still. Now you can decide that you want to go on this journey into improving your focus. And before we go into this, I just wanted to open your eyes for a moment and just look around you to see and notice what's around you and look where the light is coming from. Is it dark or is it light and what do you notice that's in your view and what colours are like? Are they bright or are they a little bit more subtle? And try to look at everything around you without moving your head, only your eyes, keeping your eyes around to see different things that are around you. And then you can look in, you know, just let your eyes settle, look in someone in front of you, but let your eyes choose where they settle and fixate them. Just be comfortable with it. And just have your eyes open looking at the point in front of you. And I'm going to count down from 10 to 1 and with each number I say, you will slowly, slowly close and open your eyes as if you're blinking in slow motion. 10, slowly blink your eyes and slowly open them. 9, close them and slowly open them. 8, close them and slowly open them. 7, open them and close them. 6, 5, open them and close them. 4, 3, open them and close them. 2 and 0. Now allow your eyes to close and keep them closed. And I'll explain to you why we just did that. That was to relax your eyelids that there is a very comfortable, heavy sensation of a pleasant feeling. And allowing your eyelids to become fully and pleasantly relaxed. Nobody can do this for you, you can only do this for yourself. So take your time to relax your eyelids fully and allowing the feeling of relaxation that is in your eyelids now to flow outward like waves into the rest of your body. Relax in your face, thinking about relaxing your facial expressions and relax your entire head down your neck. Relax in your back, chest and abdomen. Welcome this relaxing feeling all the way down your legs, your feet and your entire body. Allow yourself to slow down a little naturally. Slowing down even more, feeling yourself, slow down and just become more and more relaxed as we go along. And I'm going to count down again from 10 to 1 and each number I say, you feel yourself slowing down even more and relaxing even further. Counting now and just letting yourself relax with each number I count. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 and 0. And now that you're very relaxed and comfortable I wonder if you can imagine you or you're just waking up starting your day. Imagine that you're in bed and you're just getting up first thing after a long restful sleep. In your third eye, in your imagination, bring it to your awareness that you can look around the room and notice what sunlight is like. Perhaps there's small lights on summer, just focus completely on the light when it is as you first get out of your bed. And as you get up out of your bed in your mind and go about your normal routine when you first get up, watch yourself in this visual and how are you focusing completely on whatever you're doing. See what things you're doing and concentrate on them. See the things you usually see around your house or wherever you are. Hear the sounds that are familiar in your daily routine and concentrate fully on exactly what you're doing and feel the incensations and each task brings to your senses. And perhaps feel things around the room with your hands and your imagination. But focus completely on your morning routine. Let nothing else matter in your mind. Now continue to do the next thing you've done after doing your day and make sure you're intensely in the moment of what you're doing in this visual. Let your focus be completely about what the room looks like, what items and furniture are around you. You know exactly where everything is in this visual. And go on to the next thing happening in your day and focus entirely on the moment where you're going and how you're getting there. Perhaps you're headed to work. So when you focus on that now and see yourself travelling there the way you usually do and talking to the people you usually see, or maybe you're focusing on the conversations you've had, but do it very intensely. Really listen to the people speaking to you and concentrate on understanding everything that they're conveying to you. The better you listen and focus, the more clearly you interact with others. Now go through the rest of your day. Focus on everything you're doing in the moment and how you're doing it. Nothing distracts you in your imagination. You can concentrate very deeply here and wherever you've gone out on your day, it's time to head back home so you see yourself travelling the way you normally would. Watching as the scenery changes as you wake you away home. And when you arrive your house is warm and welcoming. You're tidying up things and and clean a little bit with a great focus of what's happening as you do it. There's a lot of happiness around you. Love and contentment. And it only takes a short time and your home is beautiful. And there's nothing more than needs to be done because you've made it perfect. And go upstairs and lay down in your bed for just a little rest. You, you aren't going to sleep again. You just want to relax after a really good day spent focusing. And as you relax and rest, you hear yourself saying these positive affirmations about your ability to focus. I am highly motivated throughout my day. I focus intensely on what I'm doing no matter what it is. I have great concentration during big tasks and even more focus on the little tasks. Focusing comes easily for me. I am in the present moment and when I concentrate on what I'm doing and when I'm when I'm doing it, concentrating deeply is effortless for me. I have extreme focus no matter what I'm doing. When you take a deep breath in, you feel this beautiful healing energy of love around you. Knowing that you have lived your day to day mindfully within your own mindset. And as I count from one to five, each number I say, you become more and more alert and ready to fully focus on every moment within your life. One, two, three, four and five. And you're fully aware and you're able to concentrate on anything you want to put your mind to. And you take a deep breath in and you slowly open your eyes and you come back into the room. So it's just a lovely little meditation that takes us on a bit of a journey and we can focus on the things and see the detail and just be mindfully where we are at that moment. It'll really help. Did you wake up this morning and say good morning, Julian? I love you. I hope you did. Thank you very much for watching today, which is day 58. It's day 59 tomorrow. I hope you're all well. And yeah, things are interesting here. A lot of pain with my knee, but we just get on with it and we just keep breathing and keep going and keep trying to do the things. And you know, this is lovely because this has really kept me motivated and I really appreciate your time, your energy and everything that comes with it. So God bless you. Be love and give love and good morning, Julian. I love you. Take care and I'll see you soon. See you in fact. I'll see you tomorrow. Have a lovely day. Bye bye.