 Nid oedden nhw, ac rwy'n gweithio ar y 12 o'r Tryn Llyfrgellau. Wrth gwaith ymlaen nhw, ym 12 oedden nhw. Felly mae'n holl ymlaen ymlaen nhw, i wych yn cael ei gweithio. Mae'n holl o'r holl yn cael eu hwn. Mae'n holl i'r holl sy'n holl o'r holl o'r hyfforddiadion, yn ysgrifennu datblygu, yn ymgylchedd, yn ymryd gyfer hyn yn ymwyng. For me personally, the virus has been in the house and I think hopefully touch word now I feel good again today. Yesterday I dipped big time about 7-8 o'clock last night I just boomf, just fell off a cliff. I woke up this morning feeling a lot better. I had an early night slept well, got up this morning had my honey, lemon and green tea and it's weird because one of the things that I've lost over the last 4 or 5 days is the sense of smell. Rwy'n ddiddordeb yn gwneud o'r ymwneud yn ein gweld. Wrth i, rwy'n ddiddordeb yn gwych chi'n meddwl i'r gweithio Caerdydd. Roeddwch chi'n gwneud yna i chi ar gyfer Llywodraeth, a Chynyddiadau Cymru. Mae'r gweld yn ddiddordeb yn llunio. Mae'r gweld yn llyfr, yn Llywodraeth, yn barb. Mae'r gweithio hynny, ond mae'r angen yn ddiddordeb yn ddiddordeb. Felly rwy'n ddiddordeb yn gweithio. A yr ydyn nhw dyma eich gweld. I am a bit for Sandalwood inn, I burn my jostics, I can smell them this morning, you know it's beautiful, I burn my jostics and their Sandalwood as well, which is lovely and I can smell, I can sense things, I can taste the lemon in my teeth today, which is wonderful. And I walk up this morning and thought, well what am I going to talk about today? You know it's difficult to keep talking for 14 days, but mindfulness is such a great subject and there are many definitions and many things and one definition I heard recently is mindfulness, how do you want to describe it? And mindfulness is the ability to know what's happening in your head at any given moment, but not to get carried away with it, not to realise our thoughts are real but they're not true and our emotions and all of these things and we talk about it quite a bit extensively every single day. But that's okay until you do get some fear or anxiety or stress or emotion that just bubbles up underneath, you think, where's that coming from? And the reason for that really is what I want to talk about is mindfulness is about balance, it's about balancing your life and everything you're going to do with it. Mindfulness isn't a magic wand that's going to ensure that every day is beautiful rain but it's a beautiful sunshine again today pouring in through my window. But it's not rainbows, it's not unicorns, it's not dancing stars and all of these sort of things, but it is a way of us being able to, at any one given time, be aware of our mind and our thoughts but not make them our master. And I believe that where we are at the moment in terms of awakening and the world is awakening and we'll go into that a little bit deeper later, but it's going to be so important. If you think about the 19, coming out of the Second World War, the 1940s and all those sort of things, if you'd have said to somebody, what have you been doing today? And I've been out running and the first thing they'd ask you is who was chasing you and I think mindfulness is going to be the next running. Lots of people go out and run and they feel guilty if they don't run and keep them happy and healthy and all of these things. So I think we're going to move forward with mindfulness and I think it's going to become the new running. And it won't, as I said before, it's not a magic wand for everybody. It won't cure all of our things. It did save my life for my dad past, I'll be honest with you, I don't know where I would be. But I've seen it as a personal superpower. I've seen it as a superpower to overcome the thoughts that are happening in my head at any given moment to become aware of them. It's that level of awareness and one of those thoughts at the moment really and one of those things really that is growing and remember what we said, what we practiced, what we grow. So if we're sat down all day worrying and building fear of what's happening around us, the fear of isolation, the fear of catching the virus, the fear of losing a loved one. All of these things, these fears and they're there but how do we handle them? What is a mindful way of doing it? And we're experiencing just not the fear of the virus but we're also experiencing the fear of the financial side of things where businesses are closing down but also there's business and busyness. The busyness is slowing, the busyness of life is slowing. Cities are empty in people, things are changing. The noise is a lot less in the world and it feels like the world now is just completely slowing down. We've moved into this enforced stillness and what we're experiencing now is an awakening. People are sitting still now for the first time in generations and going, I never really thought about that, spending time with their family, listening, connecting to themselves. And that awareness, if you're watching now, you've already started that process. Your process may have started many moons ago but that awareness and the ability to see thoughts in our minds and to recognise them with awareness. Awareness of your thoughts, be aware of us having some useless thoughts, fears and emotions, they're not serving us, they're based on what's happening around us and the recognition that this may happen to us which makes us very fearful. Fear of, as I said, fear of losing a family member, money, investments, fear of getting sick. So we have these fears for ourselves and for others but they're not happening right at the moment to most of us anyway. But our mind is saying it could happen so I better think about it now. If it did happen and if it does happen then you get the virus like we have, we've had a mild version, touch word, God bless, then you deal with it. You face it, you look at it and you say accept it and you're aware of it and you let it to take its course and you do the things that you're supposed to do to be able to overcome it, build your immune system, isolate. But you know, and when it does happen we can face the situation with the power of presence. You know I'll be honest with you, there's been times when I've been sat in the house and I felt really ill and I can hear my wife upstairs coughing on my daughter and I'm thinking where does this start and where does this stop. And then I think to myself just be in the moment, to be in the presence, everything will pass. Do keep doing the right thing and the right things will happen but just sit with that energy, become aware of it. And I'll show you a technique in a moment, we're going to do the body scan again today which I'll cut in and I think it's important to reconnect with our bodies and there's a reason for that. We can't always fix all of the problems that happen in our thoughts, in fact the more we think about some of these issues and fears the more they amplify the more they get a grip of you. So if we can become aware of what we're doing to ourselves it's not that we're voluntarily putting ourselves under fear and stress and anxiety but with thoughts without an absence of awareness. That can really send you into this spiral and that spiral in your mind becomes reality and then you become the mercy of your thoughts. The thought that lives in us and at that moment we realise we're not our thoughts, we become aware of the process of thoughts and then we can truly move forward. Why do we make ourselves suffer? Why do we do it? It's not you, it's your subconscious mind, it's the fight or flight, it's the swirling of the environment in the mind around you. We think bad things could happen but when we're aware that these are just thoughts and not the reality that's where we have the freedom. We have an awareness of fear and we're aware that these are just thoughts and we have a way out, we have a choice. We can keep with the thoughts which are not going to serve us any purpose whatsoever or we can come away from them and realise that the worry and the fear controlling your life is just a delusion. It's there because your mind is just thinking but that's not actually what's happening, that's not the reality. The more you think about the problems in your life and the more you think the world's going to collapse and everything's wrong. The worry and fear never wants to end, it just wants to keep going. We can't fight with it, if we fight with that fear and we fight with our thoughts it makes it stronger. It's not also not about the will power, it's about recognising the thoughts and the destructive nature and see that a lot of unhappiness in our narrative from our mind at that moment you have a choice. You can continue to be dragged by fear or you can say my choice is to take attention, pay attention away from that feeling, away from that thinking. The fear wants you to think and use your thoughts, it wants you to work with your thought space. So what you need to do and we're going to do something here now is bring your attention to somewhere else, feel your breath, direct your attention to your inner body. And in fact one of the things that to be fair you know there's lots of teachers out there and I look at these things but I'm a spiritual healer so I believe in spirituality which is mindfulness and connection and those things. I also believe in a belief system called spiritualism which is the ability to connect and work with spirit. So I'm somebody who's very much about energy and my psychic awareness, my intuition, I can read and work and sit with people and feel that energy. But what I want you to do is I just want you to take your left hand and I just want you to just look at it and I'm going to breathe into it. What do you feel? What can you sense? Just focus on breathing into your hand. Now I want you to close your eyes and I want you to ask yourself now with your left hand is it still there? Can you feel it? Can you feel the energy that's around your hand? Now some of that energy is very subtle so I want you just to be very alert about the energy and the breathing in and out of your hand. Now I want you to put your other hand up now with your eyes closed and I just want you to feel the sensation of both of your hands. And I want you just to breathe in and out and breathe through your hands and feel the beautiful aliveness and the energy within your hands. As you find your own natural rhythm you're just breathing in and breathing out and it's a wonderful feeling to know that now you are really connected with your hands and you're aware of the breathing and there's this beautiful aliveness of your mind and your body actively being subsided because of the awareness and attention you're paying on your hands. I just want you to sit there for a moment now and just hold your hands up so it's comfortable but just bring your awareness there, bring your alertness and just breathe through your hands. You may feel some heat in the middle of your palms, you may just want to move them slightly, you want to move the energy around, you might bring them together, you might want to move them slightly apart. Whatever you're doing just bring your attention to your hands and the beautiful energy that is around them. Just follow your own natural breathing rhythm and focus on your breath, breathing in, feeling it and breathing out. You can just feel this real sense of calmness as well now. You can feel your body just coming down a few octaves, just slowly, subtly coming into this beautiful calmness as you focus on breathing and bringing the attention to your hands. Feeling the energy building and it can be subtle or it can be quite powerful but you're just in that moment with your hands. Checking in, breathing, slowly rhythmically in and out. You know just open your eyes and just rub your hands together, get that feeling of your hands again. So we're going to go into the body scan now but one of the things that we know is when we connect with that inner body we cannot sustain the stream of thinking that creates fear, emotion, panic, any other anxiety or any of those other things. So when we feel as if our mind is racing with fear for sat there thinking am I going to catch this illness, am I love one's going to die, how am I financial and we just get into that spiral. I just want you to take a deep breath and just close your eyes and just bring your hands out. Just feel your hands, focus on your hands. But you can do that for 5 minutes, 10 minutes, 30 seconds, it doesn't matter but what that will do it will stem the thoughts. You bring this awareness and then you realise they are just thoughts. And we all know that if we play the long game we'll be through this anyway. Financially, health, wisdom, everything that goes with it. I'm going to pop the body scan up now which is an opportunity for you to look at and connect with your whole body and then we'll be back to have a chat at the end. Thanks very much. Enjoy the body scan. Now the body scan is very much we're going to go right the way through the body, we're going to open it all up and we're going to see what emotions come out. And then you can send me comments or whatever it is if you want to tell me what happened to you or whatever the scenario is. So again what I want you to do is get into this very comfortable position. Be comfortable and not too relaxed. This meditation or meditations are about falling awake, not falling asleep. So it's comfortable rather than relaxed. So get into that comfortable position. I want you to close your eyes. I want you to close your eyes and I want you just to follow my breath. Follow my voice, sorry. Just follow my voice. Again I want you to close your eyes and I want you to be aware of your breath. It's a 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 in, 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. So you're sat now and you're going to focus on your breath. Breathe them in and breathe them out at that point of contact where your breath, you feel it. It's on your shirt or whatever it is. Breathe them 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 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 out breath, 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 out breath, 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 want. 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 entering the lungs passing down the abdomen into the left leg, left foot and out of the toes of the left feet. Then on the out-breath feel or imagine the breath coming all the way back up out of 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 breath. Breathing down into the toes and back out of 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. Bring in a gentle investigative awareness to the soul 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. 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. Then 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, through 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 minds 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 and 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 to put your proper 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 could 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. OK, so that's a practice that we use the body scan in it. The body scan is really important because it allows you, as I said before, for you to be able to connect into your body and build your awareness and alertness of that. And that coupled with things like the loving kindness meditation and being able to understand and recognise and be alert and aware of thoughts that you're not your thoughts and your emotions and your fears, being able to sit with them and realise things really. We have a choice, we have a choice. We can either keep fueling these thoughts, this anxiety and this fear or we can come away from it and just bring our awareness to our hands. I hope that makes sense. I hope and pray that everything's going on. You may have seen yesterday it was a weird day. I didn't feel right, but I launched my book from a burden to a blessing. And that book really is my spiritual life from the age of five right the way up until last week and the thing that's going on in my life in the world but also getting people to understand that sometimes not being normal is normal and getting people to understand through my journey that they can understand their journey. So I'm hoping bits from mine they'll say, oh yeah, I remember that happened to me and those moments have been able to contextualise your life and your spiritual awakening in a way that somebody else has been there. We can share that empathy. We can share that compassion together. It's available on Amazon. Just Google from a burden to a blessing. Go back copy. It'll be out pretty soon. It's on Kindle at the moment. So if you want to go and buy it, that'd be great. £8.99 and all the proceeds, all the profits going to our well centre where we're building a spiritual college for people to come to South Wales and be able to do this mindfulness challenge in a nice beautiful ancient woodland in Wales. So fingers crossed. Just remember today, did you put your hand on your chest and say, good morning Julian, I love you? Good morning Julian, I love you. Stay safe, keep smiling and I'll see you in around about 24 hours time. God bless. Be love and give love. Take care. Thank you for watching your support. Please drop some comments and tell me how you're getting on. Also share it. Let's try and get this out. Subscribe to the channel and let's try and help others to help themselves live a happy, healthy, balanced spiritual life with clarity and purpose. Have a lovely day. Take care. Bye bye.