 Hello, good morning and welcome to day 94 of the Mindfulness Challenge. We have six days to go. So this is the last Sunday. I will be doing a Mindfulness Challenge day. But this Sunday is a special Sunday if you are a father, or you are a father figure. It's Father's Day. And that means that we show gratitude and love to all the fathers out there. And I'm a father, and my father, over there, I show gratitude and love to him today. But it's a moment for us to be able to receive that gratitude. You see, a lot of people really struggle receiving compliments, receiving praise, receiving because we have this mindset that we're not worthy that, oh, you shouldn't have, oh, all of these things. And the reality is, is why? Sit back for one day and enjoy everything that's brought to you. Enjoy the compliments, accept them, take them to your heart, fill your soul, your mind, your body with happiness and joy. And allow that gratitude to flow all over your body and have this deep sense of peace and contentment in the fact that somebody else appreciates what you do. And it doesn't have to be questioned. It doesn't have to be thought of or dissected or why has he said that to me? What's this? Am I worthy of this? Is this right? Oh, all of those emotions and all of those thoughts really are all about self-doubt, is you're not worthy and you're not good enough for all of these things. And what you've got to remember is, is that we're all good enough. And we all need to do a bit of that. And it's been a really interesting 94 days. And it'd be good to go back and look over them all and see my different ways that I look, my different vibration, my different energies on different days because we all, we all have different days. But it's about recognizing those days and it's about separating the mental narrative from those days and being able to check in with yourself and focus on your breath to create this beautiful deep sense of peace. And you can do it just by mindfulness. It's a simple practice. And we're gonna do a gratitude meditation and it's a wonderful gateway to a state of calm. So I'm not saying you should use this only for sleep but it's a great meditation to do before you go to sleep. And today, and I've asked people to write down from yesterday and all the things you're grateful for and I wonder how those lists have gone and anything that's gone wrong in your day still pick out the positives from it. Keep doing it, keep journaling it. But today, even if you're not a father, just accept the gratitude and love given to you by family, friends, a dog, the world. Go and sit and go and sit outside and just sit there and breathe the air in and be grateful for every breath. Be grateful for everything about you, especially you and you. And that's important. So we're gonna do a meditation, get a picture up and I just want you to sit down in your chair or wherever you are laying in bed. That's fine if you wanna do it before you go to sleep. Just close your eyes and take a full deep breath in. And as you exhale through your nose, just release your shoulders and take a few moments with attention to breath. Just settling into a neutral position, a posture and allow your belly to soften and shift your shoulders back so ever so slightly and lower the chin so that the back of the neck is natural and long. And with the awareness of the breath and the posture, begin to intentionally generate a deep sense of gratitude for the breath itself. And as you watch, notice the breath moving in and moving out through the nose. Remember how precious this one breath is. And this next one too. And inviting the spaciousness of awe and wonder as you sit with the next three to five cycles of your breath. Invite that feeling of spaciousness around you. And then draw attention to your heart. Feel the heartbeat. Perhaps in a quiet, you can hear. But still aware of your breath but notice in listening to the heart. Inviting in awareness of the miracle of the heartbeat as we sit with this noticing for three to five cycles of your breath. Just be aware of your miracle that is your heart. Still aware of your breath and your heartbeat but bring an awareness to the form of your human body. Hear functioning, breath breathing, heart beating. Notice whatever arises. When we notice the unique fortune of our human birth, we fill ourselves with love and compassion and peace. Here in your beautiful human body, you have everything you need to awaken. You have everything you need to find happiness, contentment and joy within. There is an infinite capacity within you. Infinite capacity for awareness and gratitude. Breath breathing, heart beating, a mind that can notice, understand, feel and discern. A mind whose capacity for awareness, understanding and growth is infinite. A mind whose capacity for notice in its true nature is right here, right now, in your very capable hands. Smile on your breath. Smile on your heartbeat. Invite loving to the whole body and love kindness toward yourself and your mind. Rest here, remembering you have everything you need. Rest in gratitude for it all. And as the mind with its infinite capacity tries to draw you away, keep coming back to the wonder of this one breath in and this one breath out. The magic of the heartbeat, the beauty in being here. Breathing in and breathing out. Allow yourself to feel the gratitude and love from your body, from Mother Nature, from Earth, from Gaia, from loved ones, from animals, from the birds in the trees, just be able to accept this beautiful gratitude that comes before you. Accept it, acknowledge it and let it in because you from this day forward and will always be, has always been and forever will be a special person that accepts, that loves, that reciprocates, loving kindness, gratitude, compliments and love. And when you're ready, just wiggle your fingers and open your eyes and come back into the room. So it's a lovely feeling of peace and contentment. You've checked in with yourself and gives you that lovely feeling of just being calm and that's a feeling really that's great to go to bed with because it's a feeling where, you know, you'll feel completely relaxed and at one with yourself. So enjoy Sunday, accept the gratitude, feel the love of others, sit in the garden, sit in your room, whatever it is, just feel the love of the divine light and spirit and everything that is around us. Have a beautiful, grateful day. Good morning, good afternoon, good evening, Julian, I love you. Good morning, good afternoon, good evening, Julian. I just love you. And I love you too. And make sure that today you allow others to love you as they wanna love you without putting any barriers or any expectations or any self-doubt or dissected trust in the love that is shown to you. Accept it, be it. And you'll have a much nicer day. Take care. See you tomorrow. That was day 94 of the mindfulness challenge. Bye-bye.