 Cwestiynau, ac mae gennym ni i fynech yn 30 y dyfodol ymgymach. Mae gwybod gyda'r unig sy'n gweithio, ac mae'n mynedd i gyd yn ddechrau'n amlio'r bling f Georg. 30 ymlŷ, yn yr Yngrifennu, hynny, ond mor hynny'n oed yn oed yn gallu'n mynd i'w gaelio'r ei hynny sydd fydd yn fwy ar y gwmel, boi ddechrau, gan ndynol y roi ymddangosio'n gwybod in my life and specifically to a point in my life because and the word is anxiety so people feeling anxious and it's a word that I believe is used a lot today without actually understanding truly what it means and understanding what an anxiety attack really is and the levels of that anxiety and mindfulness as a tool for me anyway shines a light through that anxiety it it it shines a light through all of our emotions and experiences but a journey through anxiety can be a real challenging one and if we're not adopting a compassionate non-judgmental attitude towards some of these experiences through awareness so we have the ability to be able to be aware then you know things can be difficult but we know that by cultivating mindfulness towards an experience or emotion it's a really powerful tool to mentally navigate your way through some of the anxious feelings that you're feeling today yesterday right here right now and mindfulness exercises for anxiety are very very powerful tool I lost my dad 12 years ago on the 28th of April 2020 I lost him in 2008 and my anxiety and and and and those sort of things went through the roof and mindfulness really was the key that that sort of unlocked the door through the challenges and feelings and emotions of grief and anxiety at those times and you know we really need to think about how and what anxiety is and and our relations to that so a deeper understanding of anxiety is a great first step to guide us through some of these experiences and if we can start by sort of defining what anxiety is and and simply speaking for me anyway um anxiety is this fear of uncontrolled fear worry or unease and and some of times this anxiety can be very subtle but it can build to be very strong and and and it varies in its influence it has over our lives and it's um it's it's a normal phenomenon that we're seeing more and more and I said to you before in one of the things it's our relationship to stress as well but also anxiety is often um built and cultivated in the mind but it has a profound effect on our physical body too so the symptoms of anxiety when you might be feeling you might have feelings of panic and fear you have sort of this this feeling on times of helplessness and despair there's a sense of of a of a danger but most often it's it's not life threatening there's a withdrawal as well you just want to it's want to draw the curtains and and lay in bed and move away from society and friends and family and there's this you become very irritable there can be this agitation as well and feelings of of being completely overwhelmed chest pain heart palpitations upset stomach maybe and even digestive issues sleep disturbances insomnia and sweating and the list goes on now as i'm reading this out how many of you are going wow that i've had a few of those we all do um because anxiety is is is an emotion that is quite common but you know anxiety manifests itself differently within each of us so sometimes it's easy to notice while at other times it's not okay and while it might be similar to stress anxiety is often more presence in the absence of real imminent danger or thoughts of that so an acute stress response helps us to sort of fight or flight to get away from some of this danger but persistent response has a negative impact and that builds through anxiety so when we're working with anxiety it's important to notice the limitations of mindfulness and meditation they are incredible tools but for many people you have to have complementary healing modalities as well so there's other things that that can help you with anxiety and things like sleep and eating and health and well-being and all of those things can can help you overcome some of these things but we know that mindfulness helps anxiety it helped me it changed my life mindfulness and mindfulness meditation are benefits beneficial tools for managing the experience and the build-up of anxiety and as I said before as we sort of shine this light on our experiences through the mindfulness lens we develop new perspectives we gain clearer insights mindfulness will begin to put things at a distance between ourselves and emotions creating that loving kindness awareness so when we're challenging our negative thoughts as they arise we get better of witnessing them rather than attaching them it's very important that I want us to witness our emotions and in particular the one we're talking about today anxiety and not attached to it so we know you know ancient cultures for centuries numerous scientific studies have supported the role of mindfulness and meditation in lessening and working with anxiety and and the reasons why is because mindfulness allows us to shift our perspective it encourages us to step aside from our habitual thoughts and in doing so we start to um curiously and compassionately explore the ways in which we can move through some of these situations but it also strengthens our connection connection to our stable core okay and that's you know that allows us through meditation and the practice of meditation to come to our core and give us that level of stability it also helps us connecting our mind to our body so mindfulness you know helps us to recognise our emotions and physical physical experiences but what it does do is it allows us to become curious about them and the location of any anxiety when it rises through the body why because when we tune into physical sensations our attention drift from the mind and everything gets put on the back burner and in many ways this then grants us an entry into a peaceful moment a moment of mindfulness breath to breath it also eases the stress response so additionally many mindfulness and meditation processes sort of incorporate breath work because the breath plays a really large role in the body stress response to elaborate when feelings of anxiety arise the breath becomes shallow and the body acts as if it's in imminent danger the blood quickens the digestive system shuts off our hormones enter into fight or flight and at this stage turning the breath gradually deeper it also um it also there for a relaxation response but sometimes the shallow breath can bring on the anxiety because i can't breathe i can't breathe and we've all had those issues where you know our anxious thoughts start to to get a tight grip and they begin you know to to really but then we can use mindfulness to stop and soften and return back to change the equilibrium of what's around us we also know that mindfulness has the ability as we said before through neuroplasticity to change the brain it reduces anxiety through shifting the function of the brain and and there's so many studies that have found that mindfulness practices can over time cause certain areas of that anxiety part of your brain you're to shrink and and the area of the brain that's associated with fear and plays you know a huge active role in in responses to stress we can work on that and it can help shrink that so that account for studies as i said before about interconnection between mindfulness and anxiety as well as sort of between meditation and anxiety as we start to get you know a much greater understanding of these practices you know we can find out um you know many ways of how we're going to be able to work with it so anxiety and the relief for anxiety opens this great breath awareness so it moves us the meditation we're going to do now is going to move us through a series of positive affirmations it's going to help us to rest the anxious mind because our anxious thoughts are deeply interwoven with our underlying beliefs and positive affirmations can really help ease those worries and fears okay so a lot of this is our response to it don't attach to it just be aware of it and hold it with loving kindness it's the same message every single day but we're using it differently to cope with emotions and specific things as they arise so what i'm going to do now is we're going to go into a guided meditation i want to get comfortable i'm going to put a picture up and i want you to welcome in your heart with your eyes closed i want you to welcome into your heart this healing session for anxiety get into that comfortable position relax position and as you get into that position and you take a deep breath in i just want you to it may be the morning but just just relax and and and let go of some of the stresses and strains that you might have brought through from the day before or anything that's spiked you so far today in many ways as we always say just allow yourself to be just here now letting your body just be and you don't have to do anything because our bodies naturally want to be calm and relaxed sometimes thinking too much or being too tense and being anxious obviously doesn't allow us to relax so naturally we must let go of any of the control of the present moment and future outcomes just sit there and breathe we feel anxious because we tend to overanalyze what we think will happen today tomorrow or next week but we do this out of habit because in the past situations and outcomes that didn't happen the way we expected and we tend to feel that we need to be in control and be worried so in an orderly in many ways to change this habit we must change our self-image and create new beliefs new habits positive affirmations that's why this session this this meditation will teach you first that we need to get into relaxed state and go within calm in our mind with some breathing and we're going to do that so i'm going to count down and with it with a number every number i say i want to fully inhale and with your belly exhale and tightening your belly and with each breath you're going to feel more and more relaxed taking you into a deep state of peace and relaxation so i'm going to count down now so every time i count down i want you to fully inhale with your belly and exhale tightening your belly five take a deep breath in and as you and as you exhale the tension loosens a little bit four take a nice deep breath in and as you exhale you feel more relaxed and the tensions you're just letting it all go three take a full deep breath in hold it for a second and breathe out tighten in your belly now your mind is becoming calm and your mind is becoming clearer two inhale deeply and when you exhale this time i want you to observe how the need to control subsides as you become more and more relaxed one as you take your last breath deep breath in i want you to exhale slowly so you feel any tension is gone and you're in a complete peace and tranquility situation and at this point i just want you hear yourself saying you hear yourself with this mantra of i've survived this before i'll survive this now i'm strong and i preserve through anything i know that i'm not my anxiety i can take things one step at a time i live only in this moment and i preach approach this situation with openness and curiosity i'm fully in charge of my breathing and i can slow it down when i need to i enjoy my feelings of these moments of inner calm at this time every time i breathe in and every time i breathe out i'm actively taking steps to reduce any of my anxiety i breathe in positive affirmations that i'm talented and i have many things to offer and i'm cultivating patience through mindfulness to overcome anxiety i believe that i am courageous and i can make it through anything and everything i use my beautiful unique strength my mindfulness my breathing to move beyond anxiety i know what i value and place in my energy and i know life wants what's best for me i am truly blessed comfortable and connected with myself and with my environment i can find pleasure in my life right now i would only allow for healthy decisions in my life i am a strong and independent person i am loved i am unique i am important i matter therefore i am worthy i can do this i love who i am i am in control i control my mind and it does not control me we hold those thoughts for a moment i have the power within me to stop anxiety to hold it in a loving kindness and know that i have no attachment to it i have the power to do this i succeed in what i do i am relaxed i am calm i am successful i am free from my anxiety with every breath i know that i am in control in fact with every breath i know i'm above the stress of any kind even in challenging situations i know that all will be well i am safe i am prepared for the challenges that are in front of me and i am prepared for the changes that need to be made i am strong i angen o'r dwybarth oedol. Roeddi'r meddwl, this loving kindness and awareness to be able to move away from those emotions and feelings of anxiety and i know that I can rise above. Now i'm going to count down from five and with each number i say i want to gain more and more awareness of the present moment and as you do you bring with you all y gallwn ni'n gweithio. Rwy'n cael ei wneud ymlaen, ydych chi'n ddweud i'r llanlwg, i'r llwyddiadau, i'r llwyddiadau, i'r llwyddiadau, i'r llwyddiadau. 5. Rwy'n cael ei gweithio. 4. Rwy'n cael ei bod ni'n gweithio i'r llwyddiadau ar y brif. Rwy'n cael ei gweithio. 3. Rwy'n cael ei gweithio i'r llwyddiadau, y clyfu gweithio, felmun i chi. 5. Rwy'n cael ei gweithio i'r llwyddiadau ein pwynt oedd yn rhanol ei bod yn i chi fel y gweithio i'r llwyddiadau. 1. Rwy'n cael ei gyfrifio, rhyeisb, i rhan o'r rhwyng. neu oedd ambygaethau o'i ei ddechrau. Dwych os. 5. Rwy'n cael ei dderbych chi i'r llwyddiadau, meditai sy'n mynd i'n cael eu cyfnodd mwy o'r cyfyrdd o'r tyeth, ond yw i'n mynd i ffynol am eistedd o'r ddweud yn eu cyfnodd, ac mae'n mynd i'n ffyrdd ar y dyfodol, ac mae'n gwybod yn ymgyrch i chi chi'n gwybod, mae'n gwybod i'r cyflwyno. Yn ymdweud o'r cyflwyno'r cyfrifol o'r cyflwyno'r cyflwyno, ac sy'n yn aggweithio, mae'n gwybod i'n cofiant hynny, o'r gweithio gyda'r cyflwyno, ac yna'n cael ei wneud. I hope you enjoyed today's session day 30 how to deal with anxiety and I hope you when you woke up this morning you put your hand on your heart and said good morning julien I love you good morning julien I love you thank you for watching I shall see you tomorrow on day 31 of these 100 days we're nearly a third of the way through um god bless you be love and give love take care and and I look forward to seeing you soon have a lovely day and don't forget we are in control and don't attach to any of those emotions today is a good day thank you