4th March Live Event

toes, arms, don't we? Definitely. Okay, remember, strong is the new skinny. So we ready? Let's go, let's do this. So first of all, let's pick up some weights. I'm going to suggest that we pick up the 1 kilo first of all to start, and then see how we get on and maybe increase 2 kilos. Would you say, Frankie? Let's go. Okay, so first one we're going to do, alternate, um, frontal raises. So here we go, start with the weights down here. Let's go. So we're going to do 10 reps of each. Breathe out as you take the arm up. 3, 3, pull those abs in nice and tight, 4, 5, 6, 7, 8, 9, 10. Okay, so we're going to turn the weights out, we'll do around the world. So let's go, 1, back round, 2, 3. So make sure those abs are in nice and tight, those shoulders are back, we're really working the front of the shoulders here. So give us a nice cut when we're wearing that little sexy black dress, or guys, if you've got your vest on. Okay, so 8, 9, and last one, and 10. Okay, good stuff. Okay, so we're going to start with a hammer curl and a shoulder press. So again, 10 reps, let's go. Here and up, back down. So again, no swinging, we want to keep that core nice and tight, back straight. Exactly, back back straight. So hammer curl, we're working those biceps. Obviously the shoulder press, we're working those shoulders again. Okay, so number 6. So we've got 6 exercises here, 10 reps of each. We're gonna do 2 sets. Okay, remember, exactly, I was just gonna say that if this is too easy, make sure you're going up with a higher weight. Okay, so next exercise, the tricep kickbacks. So leaning forward, pull those abs in, elbows nice and tight. Let's go! 1, 2. So here we're targeting those bingo wings. Definitely was one of my problems. Not anymore. See those triceps? Still working on it though. And 10. Good. Okay, so keep it in that same position, but we're just going to keep our palms facing to the back of the room. And here we're just going to lift that arm up. Let's go! 1. So squeeze Squeezing those rhomboids together, that's it, and working the back of the shoulders. Wow, I can really feel this working now. So the rear deltoids. Okay, 8, 9, really squeeze, and 10. Good stuff. Okay, so now we're going to go down onto the mat. So I'm going to suggest that you pick up a much heavier weight here. So we're going to go with 3s. I'm going to go into a rhomboid, um, pull back for 4, and then 4 plank jacks. Okay, so I'm going to go into the heavier version, or the harder version, So we're going to start now. Let's go. 1, 2, 3, 4. 1, 2, 3, and 4. Let's go again. 1, 2, 3, and 4. Up onto your feet. 1, 2, 3, and 4. 1, 2, 3, and 4. 1, 2, 3, and 4. Nearly there. 1, 2, 3, and 4. 1, 2, 3, and 4. Last time, let's go. 1, 2, 3, 4. 2, 3, 4. Well done, and drop those knees. Okay, so we've got a rest now. We'll do exactly the same thing all over again, but this time I suggest you pick up a heavier weight. So we're going to go with 2s. Okay, so round 2, here we go with alternate frontal raises. Let's go! 1. So again, we're going with 10 reps. 3, 4, 5, 6. I need that power. 9 and 10. Okay, so remember, around the world, start here.

Ready?

Let's go. So again, I hope you've picked up a bit of a heavier weight this time round. Make sure you pull those abs in, we're working our core as well. Okay, so we go 4, 5. This movement gives a nice round into the front of the shoulder. 7, 8, breathing out, 9 and 10. Good stuff. Okay, we're going into hammer curls and shoulder press. Here we go. So 1 and 2. Need to use that core, definitely. Keep those elbows nice and tight. Make sure you don't swing on any of these exercises that we're doing today. I have to admit, I do love the upper body workout. Yeah, I can really feel it working. It's quite nice.

Yeah.

And again, if this is too easy or it's too hard, just up or lower the weight. Give me one more. Good stuff. Okay, so leaning forward, we're gonna go with that tricep kickback. Pull those abs in. Let's go.

One.

Really squeeze the tricep here, really pop it as you extend that arm. I'm gonna isolate it. And 7, 8, 9, and 10. So just take it up, just release that back, come back down, and palms facing to the back of the room. Let's go. 1, 2, really pinch them shoulders together. 4, exactly as Lisa says.

6, 7.

Get that back looking ripped and keep those shoulders in a nice straight line as well from the front.

And rest.

Well done. Okay, so we're going to take it back down to the ground, and again, like last time, please make sure you pick up a heavier weight here. So we're going to go with 3s. So Frankie's doing a slightly easier version here. I'm going to go back up into a full plank. Are we ready? Let's go!

1—

oh, she's going to join me, good! 2, 3, that's good, 4. We go, 1, 2, 3, and 4. 1, 2, 3, and 4. 1, 2, 3, and 4. This really works your core. 1, 2, 3 and 4. 1, 2, 3, 4. 1, breathe out as you bring those arms up.

Woo!

1, 2, 3, 4. Last one. 2, 3 and 4. 1, 2, 3 and 4. And rest. And well done! How you feeling? Feeling good. Good. That's something more comfortable. Routine, I started most of the upper body muscles there. So let's have a rest now. So let's take a stand up, have a little shoulder roll to the back for 4. Let's go. 1, 2, 3, and 4. And forwards. 1, 2 3. Hello and welcome to today's session.

Today's breathing technique is called the 4-7-8 breathing technique. We're going to be breathing in for 4, holding for 7, and breathing out gently for 8. And this breathing technique has been scientifically shown to promote relaxation, reduce stress and anxiety, and most importantly, improve our sleep. So let's place our hands on our lap loosely, palms facing upwards, and let's gently close our eyes. And let's keep our eyes closed for the rest of the session. Let's take a normal breath in, hold the breath, and breathe out through the nose. And if at any time this breathing technique feels like you're holding your breath or you're gasping, You can just breathe normally. Okay, so just breathing normally now. Let's breathe in for 4. 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7, 8. And breathe in, 2, 3, 4. Hold, 2, 3, 4, 5, 6, 7. Breathe out, 2, 3, 4, 5, 6, 7, 8. Breathing in through the nose, 2, 3, 4. Hold, 2, 3, 4, 5, 6, 7. Breathe out through the nose, 2, 3, 4, 5, 6, 7, 8. Breathe in, 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7, 8. Breathe in. 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7, 8. Breathe in. 2, 3, 4. Holding and relaxing. 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7, 8. Breathe in, 2, 3, 4. Hold, 2, 3, 4, 5, 6, 7. Breathe out, 2, 3, 4, 5, 6, 7, Breathe in, 2, 3, 4. Hold, 2, 3, 4, 5, 6, 7. Breathe out, 2, 3, 4, 5, 6, 7, 8. Keeping your eyes closed, just breathing normally. Notice what's different in your body, accepting any sensations in your arms or in your legs, and just dropping and relaxing your shoulders now, enjoying this present moment. Right now. Let's breathe in for 4. 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7, 8. And breathe in. 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7, 8. Breathing in through the nose, 2, 3, 4. Hold, 2, 3, 4, 5, 6, 7. Breathe out through the nose, 2, 3, 4, 5, 6. 7, 8. Breathe in, 2, 3, 4. Hold, 2, 3, 4, 5, 6, 7. Breathe out, 2, 3, 4, 5, 6, 7, 8. Breathe in, 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7, 8. Breathe in. 2, 3, 4. Holding and relaxing. 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7, 8. Breathe in. 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7. Breathe in, 2, 3, 4. Hold, 2, 3, 4, 5, 6, 7. Breathe out, 2, 3, 4, 5, 6, 7, 8. Keeping your eyes closed. Just breathing normally, enjoying this present moment right now. Let's keep our eyes closed. As we enjoy today's meditation, let's take a slow, deep breath in with a smile.

Hold the breath and breathe out slowly through your nose. Without rushing. Let's take another slow, deep breath in. Hold the breath and breathe out slowly through the nose. Let's become aware of the sounds all around us. We can be contented with whatever is in our environment right now. Become aware of the subtle sensations in your body. Any stiffness or tension, we can accept it all. Being contented with all the sensations in your body. Take another slow, deep breath in with a smile. And as you breathe out, feel the contentment within you. Observe the flow of your breath now. Being in harmony with your breathing. Your breath flows in and your breath flows out. If your mind wanders, if your mind is busy, you can just take a slow deep breath in and gently bring your mind back to observing your breath. The mind is always wanting something. Contentment is when we let go of wanting anything. When we feel complete in the present moment. Become aware of your thoughts, any regrets about the past or worries about the future. The past has gone. Be content with your past. The future is not in our control. Be content with whatever will happen in the future. Contentment and peace is our very nature. Contentment comes when we're grateful for what we already have. We have been given so much by nature. Let's feel grateful for all that nature has given us. That is contentment. In this moment, we're not interested in the past or the future. We're not interested in doing anything or Being anybody. We are contented with whatever is happening in this present moment, right now. You have now reached the 10-minute mark of our meditation. If your mind wanders, you can take a gentle breath in and lovingly bring your mind back to your breathing. We feel contented when we finally come home. Allow yourself to feel at home right in this moment. Become aware of the subtle feeling of contentment in your whole body. May there be peace in every cell of your body. Take a very slow, gentle breath in. And feel the stillness of this moment right now. Breathing slowly and deeply as you relax more and more. Deep down, you are contentment and peace. Enjoy the peace of your deepest nature. You have now reached the 20-minute mark of our meditation.

Keeping our eyes closed, we have now reached the 30-minute mark. Of our meditation. So let's take a slow, deep breath in and breathe out with a smile. Let's take another energizing breath in And let go. And when you're ready, when you feel complete, you can just gently open your eyes. Welcome back. Thank you for joining us for today's meditation, and please do invite your friends, your family, your work colleagues to our next event. And remember, this is supporting our vision of a healthier, happier planet. See you tomorrow.

Hello and welcome to today's journaling and gratitude session. So let's just take a moment to settle into stillness and breathe deeply. So let's take a slow, deep breath in. And let go. Now, today's journaling is all about self-awareness. Understanding the patterns that shape our energy and shape our mood. And of course, these directly impact on your wellbeing. So I want us to think about today. And think about what types of activities or conversations drained my energy today. And secondly, what restored my energy? Now these two questions reveal really powerful patterns about our day. They show you where we lose ourselves in the day and where you can find yourself again. And sometimes this is called life force, energy in general. In the East, it's called prana or chi. Just that subjective feeling of feeling uplifted and energized. We want to identify what helps us feel like that and what tends to drain our energy. So let's think of moments, people, environments, tasks, thoughts, can be any of these. Which ones tightened your body and made your kind of consciousness contract, feel like you were draining energy, and what uplifted your energy? Let's be honest and curious. So let's start off with, in our journal, what uplifted our energy? So let's spend a couple of moments now thinking about what uplifted us.

How you getting on there?

So what I've written here is that firstly, I know that my meditation and breathing, which I practice every day, that helps me feel uplifted. It gives me my energy for the day. So that's been something that, uh, I've written down. And also there's some challenges that we're facing at work, but I have a work colleague that's always very positive in the face of these challenges. So I had a chat to him about what we can do about these challenges., and I felt my energy expand. I felt positive about that. So that's another thing that I wrote down. Now let's think about things that have drained us of energy. So this might be, once again, an environment, a certain food that you ate, could be a person, could be a thought process that you go through that you notice drains your energy. Yeah, so let's spend a few moments building our awareness of what drains us of life force. So I wonder what you've written down for that one. I've written down here that normally I exercise every day, but so this morning I didn't, and therefore I can notice that I'm a little more sluggish than I normally am. I don't feel that same level of energy, that life force. And also not taking a break at work can sometimes reduce that energy flow. So I wonder what you wrote down. Now based upon these things which drain you, what could you do to improve that situation? So now that you're aware of what drains you during the day, what could you do differently? So let's write down some of the solutions to these energy drainers or energy sinks. So did you come up with some ideas there? You see, when we are in the company of people or situations or our own thoughts, which drain our energy, then our consciousness constricts. And yet when we're around people or around environments which expand us, then that expands our consciousness. Now, that doesn't mean we avoid people or situations which contract us, not at all. But what it means is how can we develop our own inner resilience and our strength to reduce the impact of those environments? And often the practices that we are doing here, self-reflection, exercise, breathwork, meditation, they all help expand our consciousness, getting a good night's sleep, eating healthy, fresh foods. All of these things can help us better deal with those energy drainers. So I hope you came up with some solutions. I've put here just making sure I exercise each day, even if it's just for 10 minutes as we do here, and making sure I take those breaks. So every 30 minutes, every hour, taking time to stretch, to move, to get out of my chair. And finally today, let's finish off with our 3 things that we're grateful for today. And once again, we don't want them just to be a list, but the reasons why we feel grateful as a result of an experience, an object, a person. Okay, so let's write down 3 things we're grateful for in life today. Okay, so let's just take a moment to close our eyes and think of those 3 things that we wrote down that we're grateful for and just nurturing and expanding that feeling of gratitude within us. Let's take a slow, deep breath in.

And let go.

Knowing that when we live life from a place of gratitude for what we do have, that's the quickest and simplest way of uplifting our mood and being happy. And when we're ready, we can just open our eyes. So now that you've become more aware of what drains you of life force and what expands your life force and your energy, we can watch out for these things during the day and make sure we're engaging in good healthy habits. And of course, coming here each day and engaging in the gratitude, the self-reflection, is another way of expanding our consciousness. So thank you for watching today. Please do invite your friends and family to our daily sessions, and we'll see you again next time. Goodbye.

Hi, I'm Frankie Essex.

Hi, I'm Lisa Nash. So hands up, who wants a flat tummy? If you need help toning those muscles and strengthening your core then these routines are definitely for you. This programme consists of an upper body— keep those elbows nice and tight, make sure you don't swing on any of these exercises that we're doing today. I have to admit, I do love the upper body workout. Yeah, I can really feel it working, it's quite nice. And breathe out. A lower body—

woo!

Really gets the heartbeat working. It sure does. Bit of plyometric at the end of our lower body workout. Really to make sure that those, those thighs, that bum all burns, and a core workout to define those muscles. So make sure you're coming back up to this position, that your hands will be directly underneath those shoulders. Pull those abs in. So practice these at least once a week to see results. There's no time to waste. Let's get your body in the best shape it's ever been. So let's begin. So the question I get asked most often is, how do I tone up my arms? Well, the good news is there's loads really effective exercises out there to target the upper body muscles. Let's face it, we all want a sexy back and toned arms, don't we? Definitely. Okay, remember, strong is the new skinny. So we ready? Let's go, let's do this! So first of all, let's pick up some weights. I'm going to suggest that we pick up the 1 kilo first of all to start, and then see how we get on and maybe increase 2 kilos. Would you say, Frankie? Let's go! Okay, so the first one We're going to do alternate, um, frontal raises. So here we go, and the weights down here. Let's go! So we're going to do 10 reps of each. Breathe out as we take the arm up. 3, pull those abs in nice and tight. 4, 5, 6, 7, 8, 9, 10. Okay, then we're going to turn the weights out to do around the world. So let's Go. 1, back round. 2, 3. So make sure those abs are in nice and tight, those shoulders are back. We're really working the front of the shoulders here, so give us a nice cut when we're wearing that little sexy black dress. Or guys, if you've got your vest on. Okay, so 8, 9, and last one, and 10. Okay, good stuff. Okay, so we're going to start with a hammer curl and a shoulder press. So again, 10 reps, let's go. Here and up, back down. So again, no swinging, we want to keep that core nice and tight, back straight. Exactly, back straight. So hammer curl, working those biceps. Obviously the shoulder press, we're working those shoulders again. Okay, so number 6. So we've got 6 exercises here, 10 reps of each. I'm going to do 2 sets. Okay, remember, exactly, I was just going to say that if this is too easy, make sure you're going up with a higher weight. Okay, so next exercise, the tricep kickback. So leaning forward, pull those abs in, elbows nice and tight. Let's go!

1, 2.

So here we're targeting those bingo wings. That was one of my problems. Not anymore. See those triceps? Still working on it though.

And 10.

Good. Okay, so keep it in that same position, but we're just going to Keep our palms facing to the back of the room, and here we're just going to lift that arm up. Let's go, 1. So squeezing those rhomboids together, that's it, and working the back of the shoulders. Wow, I can really feel this working. So the rear deltoids. Okay, 8, 9, really squeeze, and 10. Good stuff. Okay, so now we're going to go down onto the mat. So I'm going to suggest that you pick up a much heavier weight it here. So we're gonna go with 3s. I'm gonna go into a rhomboid, um, pullback for 4, and then 4 plank jacks. Okay, so I'm gonna go into the heavier version, or the harder version. So we're gonna start now. Let's go. 1, 2, 3, 4. 1, 2, 3, and 4. Let's go again. 1, 2, 3, and 4. Up onto your feet. 1, 2, 3, and 4. 1, 2, 3, and 4. 1, 2, 3, and 4. Nearly there. 1, 2, 3, and 4. 1, 2, 3 and 4. Last time, let's go. 1, 2, 3, 4. 2, 3, 4. Well done, and drop those knees. Okay, so we've got a rest now. We'll do exactly the same thing all over again, but this time I suggest you pick up a heavier weight. So we're going to go with 2s. Okay, so round 2, here we go with alternate frontal raises. Let's go. 1. So again, we're going with 10 reps. 3, 4, 5, 6. I need that power. 9 and 10. Okay, so remember, around the world, start here. Ready? Let's go. So again, I hope you picked up a bit of a heavier weight this time round. Make sure you pull those abs in, we're working our core as well. Okay, so here we go, 4, 5. This movement gives a nice round into the front of the shoulder. 7, 8. Breathing out each pull down. 9, and 10. Good stuff. Okay, we're going into hammer curls and shoulder press. Here we go. So 1 and 2. You need to use that core, definitely. Keep those elbows nice and tight. Make sure you don't swing on any of these exercises that we're doing today. I have to admit, I do love the upper body workout. Yeah, I can really feel it working. It's quite nice. And again, if this is too easy or it's too hard, just up or lower the weight. Give me one more.

Good stuff.

Okay, so leaning forward, we're gonna go with that tricep kickback. Pull those abs in, let's go. One, really squeeze the tricep here. Really pop it as you extend that arm. I'm gonna isolate it. And 7, 8, 9, and 10. So just take it up, just release that back, come back down, and palms facing to the back of the room.

Let's go.

1, 2, really pinch them shoulders together. 4, exactly as Lisa says. 6, 7, get that back looking ripped and keep those shoulders in a nice straight line as well from the front. And rest. Well done. Okay, so we're going to take it back down to the ground, and again, like last time, please make sure you pick up a heavier weight here. So we're going to go with 3s. So Frankie's doing the slightly easier version here. I'm going to go back up into a full plank. Are we ready? Let's go! 1— oh, she's gonna join me!

Good!

2, 3— that's good! 4. We go 1, 2, 3, and 4. 1, 2, 3, and 4. 1, 2, 3, and 4. This really works your core. 1, 2, 3, and 4. 1, 2, 3, 4. 1, breathe out, you bring those arms up.

Woo!

1, 2, 3, 4. Last one. 2, 3, and 4. 1, 2, 3, and 4. And rest. And well done! How you feeling? Feeling good. Good. That's a more complex routine. I started most of the upper body muscles there. So let's have a rest now. So let's take a stand up, have a little shoulder roll to the back before— let's go. 1, 2, 3, and 4. And forward. 1, 2, 3.

Hello and welcome to today's session.

Today's breathing technique is called the 4-7-8 breathing technique. We're going to be breathing in for 4, holding for 7, and breathing out gently for 8. And this breathing technique has been scientifically shown to promote relaxation, reduce stress and anxiety, and most importantly, improve our sleep. So let's place our hands on our lap loosely, palms facing upwards, and let's gently close our eyes. And let's keep our eyes closed for the rest of the session. Let's take a normal breath in, hold the breath, and breathe out through the nose. And if at any time this breathing technique feels like you're holding your breath or you're gasping, you can just breathe normally. Okay, so just breathing normally now. Let's breathe in for 4. 2, 3, 4. Hold, 2, 3, 4, 5, 6, 7. Breathe out, 2, 3, 4, 5, 6, 7, 8. And breathe in, 2, 3, 4. Hold, 2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7, 8. Breathing in through the nose. 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out through the nose. 2, 3, 4, 5, 6, 7, 8. Breathe in. 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7, 8. 8. Breathe in, 2, 3, 4. Hold, 2, 3, 4, 5, 6, 7. Breathe out, 2, 3, 4, 5, 6, 7, 8. Breathe in, 2, 3, 4. Holding and relaxing. 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7, 8. Breathe in. 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7. Breathe in. 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7, 8. Keeping your eyes closed, just breathing normally. Notice what's different in your body, accepting any sensations in your arms or in your legs. And just dropping and relaxing your shoulders now, enjoying this present moment right now. Let's Breathe in for 4. 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7, 8. And breathe in. 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7, 8. Breathing in through the nose. 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out through the nose. 2, 3, 4, 5, 6, 7, 8. Breathe in. 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out, 2, 3, 4, 5, 6, 7, 8. Breathe in, 2, 3, 4. Hold, 2, 3, 4, 5, 6, 7. Breathe out, 2, 3, 4, 5, 6, 7, 8. Breathe in, 2, 3, 4. Holding and relaxing, 3, 4, 5, 6, 7. Breathe out, 2, 3, 4, 5, 6, 7, 8. Breathe in, 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7. Breathe in. 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7, 8. Keeping your eyes closed, just breathing normally, enjoying this present moment right now. Let's keep our eyes closed as we enjoy today's meditation.

Let's take a slow, deep breath in with a smile. Hold the breath and breathe out slowly through your nose without rushing. Let's take another slow, deep breath in. Hold the breath and breathe out slowly through the nose. Let's become aware of the sounds all around us. We can be contented with whatever is in our environment right now. Become aware of the subtle sensations in your body. Any stiffness or tension, we can accept it all. Being contented with all the sensations in your body. Take another slow, deep breath in with a smile, and as you breathe out, feel the contentment within you. Observe the flow of your breath now, being in harmony with your breathing. Your breath flows in in and your breath flows out. If your mind wanders, if your mind is busy, You can just take a slow, deep breath in and gently bring your mind back to observing your breath. The mind is always wanting something. Contentment is when we let go of wanting anything. When we feel complete in the present moment. Become aware of your thoughts. Any regrets about the past or worries about the future? The past has gone. Be content with your past. The future is not in our control. Be content with whatever will happen in the future. Contentment and peace is our very nature. Contentment comes when we're grateful for what we already have. We have been given so much by nature. Let's feel grateful for all that nature has given us. That is contentment. In this moment, we're not interested in the past or the future. We're not interested in doing anything or being anybody. We are contented with whatever is happening in this present moment, right now. You have now reached the 10-minute mark of our meditation. If your mind wanders You can take a gentle breath in and lovingly bring your mind back to your breathing. We feel contented when we finally come home. Allow yourself to feel at home right in this moment. Become aware of the subtle feeling of contentment in your whole body. May there be peace in every cell of your body. Take a very slow, gentle breath in and feel the stillness of this moment right now. Breathing slowly and deeply. As you relax more and more. Deep down, you are contentment and peace. Enjoy the peace of your deepest nature. You have now reached the 20-minute mark of our meditation.

Keeping our eyes closed, we have now reached the 30-minute mark of our meditation. So let's take a slow, deep breath in. And breathe out with a smile. Let's take another energizing breath in and let go. And when you're ready, when you feel complete, You can just gently open your eyes. Welcome back. Thank you for joining us for today's meditation, and please do invite your friends, your family, your work colleagues to our next event. And remember, this is supporting our vision of a healthier, happier planet. See you tomorrow.

Hello and welcome to today's journaling and gratitude session. So let's just take a moment to settle into stillness and breathe deeply. So let's take a slow, deep breath in and let go. Now, today's journaling is all about self-awareness. Understanding the patterns that shape our energy and shape our mood. And of course, these directly impact on your wellbeing. So I want us to think about today and think about what types of activities or conversations drained my energy today. And secondly, what restored my energy? Now, these two questions reveal really powerful patterns about our day. They show you where we lose ourselves in the day and where you can find yourself again. And sometimes this is called life force, energy in general. In the East, it's called prana or chi. Just that subjective feeling of feeling uplifted and energized. We want to identify what helps us feel like that and what tends to drain our energy. So let's think of moments, people, environments, tasks, thoughts, can be any of these. Which ones tightened your body and made your kind of consciousness contract, feel like you were draining energy, and what uplifted your energy? Let's be honest and curious. So let's start off with, in our journal, what uplifted our energy. So let's spend a couple of moments now thinking about what uplifted us. How are you getting on there? So what I've written here is that firstly, I know that my meditation and and breathing, which I practice every day, that helps me feel uplifted. It gives me my energy for the day. So that's been something that I've written down. And also, there's some challenges that we're facing at work, but I have a work colleague that's always very positive in the face of these challenges. So I had a chat to him about what we can do about these challenges, and I felt my energy expand. I felt positive about that. So that's another thing that I wrote down. Now let's think about things that have drained us of energy. So this might be, once again, an environment, a certain food that you ate, could be a person, could be a thought process that you go through that you notice drains your energy. Yeah. So let's spend a few moments building our awareness of what drains us of life force. So I wonder what you've written down for that one. I've written down here that normally I exercise every day, but so this morning I didn't, and therefore I can notice that I'm a little more sluggish than I normally am. I don't feel that same level of energy, that life force. And also not taking a break at work can sometimes reduce that energy flow. So I wonder what you wrote down. Now based upon these things which drain you, what could you do to improve that situation? So now that you're Aware of what drains you during the day, what could you do differently? So let's write down some of the solutions to these energy drainers or energy sinks. So did you come up with some Ideas there? You see, when we are in the company of people or situations or our own thoughts, which drain our energy, then our consciousness constricts. And yet when we're around people or around environments which expand us, then that expands our consciousness. Now that doesn't mean we avoid people or situations which, which contract us, not at all. Well, what it means is how can we develop our own inner resilience and our strength to reduce the impact of those environments? And often the practices that we're, we're doing here, self-reflection, exercise, breathwork, meditation, they all help expand our consciousness. Getting a good night's sleep, eating healthy, fresh foods, all of these things can help us better deal with those energy drainers. So I hope you came up with some solutions. I've put here just making sure I exercise each day, even if it's just for 10 minutes as we do here, and making sure I take those breaks. So every 30 minutes, every hour, taking time to stretch, to move, to get out of my chair. And finally today, let's finish off with our 3 things that we're grateful for today. And once again, we don't want them just to be a list, but the reasons why we feel grateful as a result of an experience, an object, a person. Okay, so let's write down 3 things we're grateful for in life today. Okay, so let's just take a moment to close our eyes and think of those 3 things that we wrote down that we're grateful for, and just nurturing and expanding that feeling of gratitude within us. Let's take a slow, deep breath in and let go. Knowing that when we live life from a place of gratitude for what we do have, that's the quickest and simplest way of uplifting our mood and being happy. And when we're ready, we can just open our eyes. So now that you've become more aware of what what drains you of life force and what expands your life force and your energy. We can watch out for these things during the day and make sure we're engaging in good healthy habits. And of course, coming here each day and engaging in the gratitude, the self-reflection, is another way of expanding our consciousness. So thank you for watching today. Please do invite your friends and family to our daily sessions, and we'll see you again next time.

Goodbye. Hi, I'm Frankie Essex.

Hi, I'm Lisa Nash. So, hands up, who wants a flat tummy? If you need help toning those muscles and strengthening your core, then these routines are definitely for you. This program consists of an upper body— keep those elbows nice and tight, make sure you don't swing on any of these these exercises that we're doing today. I have to admit, I do love the upper body workout. Yeah, I can really feel it working, it's quite nice. And breathe out. A lower body, whoo, really gets the heartbeat working.

It sure does.

A bit of plyometric at the end of our lower body workout, really to make sure that those, those thighs, that bum all burns. And a core workout to define those muscles, to make sure you're coming back up this position, that your hands would be directly underneath those shoulders. Pull those abs in. So practice these at least once a week to see results. There's no time to waste. Let's get your body in the best shape it's ever been. So let's begin. So the question I get asked most often is, how do I tone up my arms? Well, the good news is there's loads of really effective exercises out there to target the upper body muscles. Let's face it, we all want a sexy back and toned arms, don't we? Definitely. Okay, remember, strong is the new skinny. So we ready? Let's go, let's do this! So first of all, let's pick up some weights. I'm going to suggest that we pick up the 1 kilo first of all to start, and then see how we get on and maybe increase 2 kilos. Would you say, Frankie? Let's go! Okay, so the first one we're going to do, alternate Um, frontal raises. So here we go, so the weights down here, let's go. So we're going to do 10 reps of each. Breathe out as we take the arm up. 3, pull those abs in nice and tight. 4, 5, 6, 7, 8, 9, 10. Okay, then we're going to turn the weights out, we'll do around the world. So let's go. 1, background, 2, 3. So make sure those abs are in nice and tight, those shoulders are back. We're really working the front of the shoulders here, so give us a nice cut when we're wearing that little sexy black dress. Or guys, if you've got your vest on. Okay, so 8, 9, and last one.

And 10.

Okay, good stuff. Okay, so we're going to start with a hammer curl and a shoulder press. So again, 10 reps, let's go. Here and up, back down. So again, no swinging, we want to keep that core nice and tight, back straight. Exactly, back straight. So hammer curl, working those biceps. Obviously the shoulder press, we're working those shoulders again. Okay, so number 6. So we've got 6 exercises here, 10 reps of each. We're going to do 2 sets. Okay, this is a weight, remember. Exactly, I was just going to say that. If this is too easy, make sure you're going up with a higher weight. Okay, so next exercise, the tricep kickback. So these leaning forward. Pull those abs in, elbows nice and tight. Let's go. 1, 2. So here we're targeting those bingo wings. Definitely was one of my problems. Not anymore. See those triceps? Still working on it though.

And 10.

Good. Okay, so keep it in that same position, but we're just going to keep our palms facing to the back of the room. And here, we're just going to lift that arm up. Let's go. 1. So squeezing those rhomboids together, that's it. And working the back of the shoulders. Wow, I can really feel this working. So the rear deltoids. Okay, 8, 9, really squeeze, and 10. Good stuff. Okay, so now we're going to go down onto the mat. So I'm going to suggest that you pick up a much heavier weight here. So we're going to go with 3s. I'm going to go into a rhomboid, um, pullback for 4, and then 4 plank jacks. Okay, so I'm going to go into the heavier version, or the harder version. So we're going to start now. Let's go! 1, 2, 3, 4. 1, 2, 3, and 4. Let's go again! 1, 2, 3, 4. 2, 3, and 4. Up onto your feet. 1, 2, 3, and 4. 1, 2, 3, and 4. 1, 2, 3, and 4. Nearly there. 1, 2, 3, and 4. 1, 2, 3 and 4. Last time, let's go. 1, 2, 3, 4. 2, 3, 4. Well done, and drop those knees. Okay, so we've got a rest now. We'll do exactly the same thing all over again, but this time I suggest you pick up a heavier weight. So we're going to go with 2s. Okay, so round 2, here we go with alternate frontal raises. Let's go! 1. So again, we're going with 10 reps. 3, 4, 5, 6. I need that power. 9 and 10. Okay, so remember, around the world, start here. Ready? Let's go! So again, I hope you've picked up a bit of a heavier weight this time round. Make sure you pull those abs in, we're working our core as well. Okay, so here we go, 4, 5. This movement gives a nice round into the front of the shoulder. 7, 8. Breathing out each pull down. 9, and 10. Good stuff. Okay, we're going into hammer curls and shoulder press. Here we go. So 1 and 2. Need to use that core, definitely. Keep those elbows nice and tight. Make sure you don't swing on any of these exercises that we're doing today. I have to admit, I do love the upper body workout. Yeah, I can really feel it working. It's quite nice. And again, if this is too easy or it's too hard, just up or lower the weight. Give me one more. Good stuff. Okay, so leaning forward, we're gonna go with that tricep kickback. Pull those abs in. Let's go. One, really squeeze the tricep here. Really pop it as you extend that arm. I'm gonna isolate it. And 7, 8, 9, and 10. So just take it up, just release that back, come back down, and palms facing to the back of the room.

Let's go.

1, 2, really pinch through them shoulder together. 4, exactly as Lisa says. 6, 7, get that back looking ripped and keep those shoulders in a nice straight line as well from the front. And rest. Well done. Okay, so we're going to take it back down to the ground, and again, like last time, please make sure you pick up a heavier weight here. So we're going to go with 3s. So Frankie's doing the slightly easier version here. I'm going to go back up into a full plank. Are we ready? Let's go! 1— oh, she's gonna join me!

Good!

2, 3— that's good! 4. Here we go. 1, 2, 3, and 4. 1, 2, 3, and 4. 1, 2, 3, and 4. This really works your core. 1, 2, 3, and 4. 1, 2, 3, 4. 1, breathe out as you bring those arms up.

Woo!

1, 2, 3, 4. Last one. 2, 3, and 4. 1, 2, 3, and 4. And rest. And well done! How you feeling? Feeling good. Good. That's a little routine. I started most of the upper body muscles there. So let's have a rest now. So let's take a stand up, have a little shoulder roll to the back before— let's go. 1, 2, 3, and 4. And forward. 1, 2, 3.

Hello and welcome to today's session. Today's breathing technique is called the 4-7-8 breathing technique. We're going to be breathing in for 4, holding for 7, and breathing out gently for 8. And this breathing technique has been scientifically shown to promote relaxation, reduce stress and anxiety, and most importantly, improve our sleep. So let's place our hands on our lap loosely, palms facing upwards, and let's gently close our eyes. And let's keep our eyes closed for the rest of the session. Let's take a normal breath in, hold the breath, and breathe out through the nose. And if at any time this breathing technique feels like you're holding your breath or you're gasping, you can just breathe normally. Okay, so just breathing normally now. Let's breathe in for 4. 2, 3, 4.

Hold.

2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7, 8. And breathe in. 2, 3, 4.

Hold.

2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7, 8. Breathing in through the nose. 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out through the nose. 2, 3, 4, 5, 6, 7, 8. Breathe in, 2, 3, 4. Hold, 2, 3, 4, 5, 6, 7. Breathe out, 2, 3, 4, 5, 6, 7, 8. 8. Breathe in, 2, 3, 4. Hold, 2, 3, 4, 5, 6, 7. Breathe out, 2, 3, 4, 5, 6, 7, 8. Breathe in, 2, 3, 4. Holding and relaxing. 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7, 8. Breathe in. 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7. Breathe in. 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7, 8. Keeping your eyes closed, just breathing normally. Notice what's different in your body, accepting any sensations in your arms or in your legs. And just dropping and relaxing your shoulders now, enjoying this present moment right now.

Let's Breathe in for 4.

2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7, 8. And breathe in. 2, 3, 4.

Hold.

2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7, 8. Breathing in through the nose. 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out through the nose. 2, 3, 4, 5, 6, 7, 8. Breathe in. 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out, 2, 3, 4, 5, 6, 7, 8. Breathe in, 2, 3, 4. Hold, 2, 3, 4, 5, 6, 7. Breathe out, 2, 3, 4, 5, 6, 7, 8. Breathe in, 2, 3, 4. Holding and relaxing, 3, 4, 5, 6, 7. Breathe out, 2, 3, 4, 5, 6, 7, 8. Breathe in, 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7. Breathe in. 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7, 8. Keeping your eyes closed, just breathing normally, enjoying this present moment right now. Let's keep our eyes closed as we enjoy today's meditation.

Let's take a slow, deep breath in with a smile. Hold the breath and breathe out slowly through your nose without rushing. Let's take another slow, deep breath in. Hold the breath and breathe out slowly through the nose. Let's become aware of the sounds all around us. We can be contented with whatever is in our environment right now. Become aware of the subtle sensations in your body. Any stiffness or tension, we can accept it all. Being contented with all the sensations in your body. Take another slow, deep breath in with a smile, and as you breathe out, feel the contentment within you. Observe the flow of your breath now, being in harmony with your breathing. Your breath flows in and your breath flows out. If your mind wanders, if your mind is busy You can just take a slow, deep breath in and gently bring your mind back to observing your breath. The mind is always wanting something. Contentment is when we let go of wanting anything. When we feel complete in the present moment. Become aware of your thoughts. Any regrets about the past or worries about the future? The past has gone. Be content with your past. The future is not in our control. Be content with whatever will happen in the future. Contentment and peace is our very nature. Contentment comes when we're grateful for what we already have. We have been given so much by nature. Let's feel grateful for all that nature has given us. That is contentment. In this moment, we're not interested in the past or the future. We're not interested in doing anything or being anybody. We are contented with whatever is happening in this present moment, right now. You have now reached the 10-minute mark of our meditation. If your mind wanders You can take a gentle breath in and lovingly bring your mind back to your breathing. We feel contented when we finally come home. Allow yourself to feel at home right in this moment. Become aware of the subtle feeling of contentment in your whole body. May there be peace in every cell of your body. Take a very slow, gentle breath in and feel the stillness of this moment right now. Breathing slowly and deeply. As you relax more and more. Deep down, you are contentment and peace. Enjoy the peace of your deepest nature. You have now reached the 20-minute mark of our meditation.

Keeping our eyes closed, we have now reached the 30-minute mark of our meditation. So let's take a slow, deep breath in. And breathe out with a smile. Let's take another energizing breath in and let go. And when you're ready, when you feel complete, You can just gently open your eyes. Welcome back. Thank you for joining us for today's meditation, and please do invite your friends, your family, your work colleagues to our next event. And remember, this is supporting our vision of a healthier, happier planet. See you tomorrow.

Hello and welcome to today's journaling and gratitude session. So let's just take a moment to settle into stillness and breathe deeply. So let's take a slow, deep breath in and let go. Now, today's journaling is all about self-awareness. Understanding the patterns that shape our energy and shape our mood. And of course, these directly impact on your wellbeing. So I want us to think about today and think about what types of activities or conversations drained my energy today. And secondly, what restored my energy? Now, these two questions reveal really powerful patterns about our day. They show you where we lose ourselves in the day and where you can find yourself again. And sometimes this is called life force, energy in general. In the East, it's called prana or chi. Just that subjective feeling of feeling uplifted and energized. We want to identify what helps us feel like that and what tends to drain our energy. So let's think of moments, people, environments, tasks, thoughts— can be any of these. Which ones tightened your body and made your kind of consciousness contract, feel like you were draining energy, and what uplifted your energy? Let's be honest and curious. So let's start off with, in our journal, what uplifted our energy. So let's spend a couple of moments now thinking about what uplifted us.

How are you getting on there?

So what I've written here is that firstly, I know that my meditation and breathing, which I practice every day, that helps me feel uplifted. It gives me my energy for the day. So that's been something that, uh, I've written down. And also there's some challenges that we're facing at work, but I have a work colleague that's always very positive in the face of these challenges. So I had a chat to him about what we can do about these challenges, and I felt my energy expand. I felt positive about that. So that's another thing that I wrote down. Now let's think about things that have drained us of energy. So this might be, once again, an environment, a certain food that you ate, could be a person, could be a thought process that you go through that you notice drains your energy. Yeah. So let's spend a few moments building our awareness of what drains us of life force. So I wonder what you've written down for that one. I've written down here that normally I exercise every day, but so this morning I didn't, and therefore I can notice that I'm a little more sluggish than I normally am. I don't feel that same level of energy, that life force. And also not taking a break at work can sometimes reduce that energy flow. So I wonder what you wrote down. Now, based upon these things which drain you, what could you do to improve that situation? So now that you're Aware of what drains you during the day, what could you do differently? So let's write down some of the solutions to these energy drainers or energy sinks. So did you come up with some Ideas there. You see, when we are in the company of people or situations or our own thoughts, which drain our energy, then our consciousness constricts. And yet when we're around people or around environments which expand us, then that expands our consciousness. Now that doesn't mean we avoid people or situations which, which contract us, not at all. Well, what it means is how can we develop our own inner resilience and our strength to reduce the impact of those environments? And often the practices that we are, we are doing here, self-reflection, exercise, breathwork, meditation, they all help expand our consciousness. Getting a good night's sleep, eating healthy, fresh foods. All of these things can help us better deal with those energy drainers. So I hope you came up with some solutions. I've put here just making sure I exercise each day, even if it's just for 10 minutes as we do here, and making sure I take those breaks. So every 30 minutes, every hour, taking time to stretch, to move, to get out of my chair. And finally today, let's finish off with our 3 things that we're grateful for today. And once again, we don't want this to just be a list, but the reasons why we feel grateful as a result of an experience, an object, a person. Okay, so let's write down 3 things we're grateful for in life today. Okay, so let's just take a moment to close our eyes and think of those 3 things that we wrote down that we're grateful for, and just nurturing and expanding that feeling of gratitude within us. Let's take a slow, deep breath in and let go. Knowing that when we live life from a place of gratitude for what we do have, that's the quickest and simplest way of uplifting our mood and being happy. And when we're ready, we can just open our eyes. So now that you've become more aware of what what drains you of life force and what expands your life force and your energy. We can watch out for these things during the day and make sure we're engaging in good healthy habits. And of course, coming here each day and engaging in the gratitude, the self-reflection, is another way of expanding our consciousness. So thank you for watching today. Please do invite your friends and family to our daily sessions, and we'll see you again next time. Goodbye.

Hi, I'm Frankie Essex.

Hi, I'm Lisa Nash. So hands up, who wants a flat tummy? If you need help toning those muscles and strengthening your core, then these routines are definitely for you. This program consists of an upper body— keep those elbows nice and tight, make sure you don't swing on any of these these exercises that we're doing today. I have to admit, I do love the upper body workout. Yeah, I can really feel it working. It's quite nice. And breathe out. A lower body, whoo, really gets the heartbeat working. It sure does. With a plyometric at the end of our lower body workout, really to make sure that those, those thighs, that bum all burns. And a core workout to define those muscles. So make sure you're coming back up to this position, that your hands will be directly underneath those shoulders. Pull those abs in. So practice these at least once a week to see results. There's no time to waste. Let's get your body in the best shape it's ever been. So let's begin. So the question I get asked most often is, how do I tone up my arms? Well, the good news is there's loads of really effective exercises out there to target the upper body muscles. Let's face it, we all want a sexy back and toned arms, don't we? Definitely. Okay, remember, strong is the new skinny. So we ready? Let's go, let's do this! So first of all, let's pick up some weights. I'm going to suggest that we pick up the 1 kilo first of all to start, and then see how we get on and maybe increase 2 kilos. Would you say, Frankie? Let's go! Okay, so first one we're going to do alternate frontal raises. So here we go, so the weights down here, let's go. So we're going to do 10 reps of each. Breathe out as we take the arm up. 3, pull those abs in nice and tight. 4, 5, 6, 7, 8, 9, 10. Okay, then we're going to turn the weights out, we'll do around the world. So let's go. 1, back round, 2, 3. So make sure those abs are in nice and tight, those shoulders are back. We're really working the front of the shoulders here, so giving us a nice cut when we're wearing that little sexy black dress. Or guys, if you've got your vest on. Okay, so 8, 9, and last one. And 10. Okay, good stuff. Okay, so we're going to start with a hammer curl and a shoulder press. So again, 10 reps, let's go. Here and up, back down. So again, no swinging, we want to keep that core nice and tight, back straight. Exactly, back straight. So hammer curl, working those biceps. Obviously the shoulder press, we're working those shoulders again. Okay, so number 6. So we've got 6 exercises here, 10 reps of each. We're going to do 2 sets. Okay, this is for weight, remember. Exactly, I was just going to say that. If this is too easy, make sure you're going up with a higher weight. Okay, so next exercise, the tricep kickback. So these Leaning forward, pull those abs in, elbows nice and tight. Let's go! 1, 2. So here we're targeting those bingo wings. Definitely was one of my problems.

Not anymore.

See those triceps? Still working on it though. And 10.

Good.

Okay, so keep it in that same position, but we're just going to keep our palms facing to the back of the room. And here we're just going to lift that arm up. Let's go, 1. So squeezing those rhomboids together, that's it, and working the back of the shoulders. Wow, I can really feel this working. So the rear deltoids. Okay, 8, 9, really squeeze, and 10. Good stuff. Okay, so now we're gonna go down onto the mat. So I'm gonna suggest that you pick up a much heavier weight here.

Here.

So we're gonna go with 3s, I'm going to go into a rhomboid, um, pullback for 4, and then 4 plank jacks. Okay, so I'm going to go into the heavier version or the harder version. So we're going to start now, let's go. 1, 2, 3, 4. 1, 2, 3, and 4. Let's go again. 1, 2, 3, and 4. Up onto your feet. 1, 2, 3, and 4. 1, 2, 3, and 4. 1, 2, 3, and 4. Nearly there. 1, 2, 3, and 4. 1, 2, 3 and 4. Last time, let's go. 1, 2, 3, 4. 2, 3, 4. Well done, and drop those knees. Okay, so we've got a rest now. We'll do exactly the same thing all over again, but this time I suggest you pick up a heavier weight. So we're going to go with 2s. Okay, so round 2, here we go with alternate frontal raises. Let's go. 1. So again, we're going with 10 reps. 3, 4, 5, 6. You need that power. 9 and 10. Okay, so remember, around the world, start here.

Ready?

Let's go. So again, I hope You've picked up a bit of a heavier weight this time round. Make sure you pull those abs in, we're working our core as well. Okay, so here we go. 4, 5. This movement gives a nice round into the front of the shoulder. 7, 8.

Breathing out each time.

9, and 10. Good stuff. Okay, we're going into hammer curls and shoulder press. Here we go. So 1 and 2. You need to use that core, definitely. Keep those elbows nice and tight. Make sure you don't swing on any of these exercises that we're doing today. I have to admit, I do love the upper body workout. Yeah, I can really feel it working. It's quite nice. And again, if this is too easy or it's too hard, just up or lower the weight. Give me one more. Good stuff. Okay, so leaning forward, we're gonna go with that tricep kickback. Pull those abs in. Let's go. One, really squeeze use the tricep here. Really pop it as you extend that arm. I'm gonna isolate it. And 7, 8, 9, and 10. So just take it up, just release that back, come back down, and palms facing to the back of the room. Let's go. 1, 2, Really pinch them shoulders together. 4, exactly as Lisa says. 6, 7, get that back looking ripped and keep those shoulders in a nice straight line as well from the front. And rest. Well done. Okay, so we're going to take it back down to the ground, and again, like last time, please make sure you pick up a heavier weight here. So we're going to go with 3 Breathe. So Frankie's doing the slightly easier version here. I'm going to go back up into a full plank. Are we ready? Let's go! 1— oh, she's gonna join me! Good! 2, 3— that's good! 4. Here we go! 1, 2, 3, and 4. 1, 2, 3, and 4. 1, 2, 3, and 4. This really works your core. 1, 2, 3, and 4. 1, 2, 3, 4. 1, breathe out as you bring those arms up.

Woo!

1, 2, 3, 4. Last one. 2, 3 and 4. 1, 2, 3 and 4. And rest. And well done! How you feeling? Feeling good. Good. That's a more complex routine. I started most of the upper body muscles there. So let's have a rest now. So let's take a stand up, have a little shoulder roll to the back for 4. Let's go. 1, 2, 3, and 4. And forwards.

1, 2, 3.

Hello and welcome to today's session.

Today's breathing technique is called the 4-7-8 breathing technique. We're going to be breathing in for 4, holding for 7, and breathing out gently for 8. And this breathing technique has been scientifically shown to promote relaxation, reduce stress and anxiety, and most importantly, improve our sleep. So let's place our hands on our lap loosely, palms facing upwards, and let's gently close our eyes. And let's keep our eyes closed for the rest of the session. Let's take a normal breath in, hold the breath, and breathe out through the nose. And if at any time this breathing technique feels like you're holding your breath or you're gasping, you can just breathe normally. Okay, so just breathing normally now. Let's breathe in for 4. 2, 3, 4. Hold, 2, 3, 4, 5, 6, 7. Breathe out, 2, 3, 4, 5, 6, 7, 8. And breathe in, 2, 3, 4. Hold, 2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7, 8. Breathing in through the nose. 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out through the nose. 2, 3, 4, 5, 6, 7, 8. Breathe in. 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7, 8. Breathe in, 2, 3, 4. Hold, 2, 3, 4, 5, 6, 7. Breathe out, 2, 3, 4, 5, 6, 7, 8. Breathe in, 2, 3, 4. Holding and relaxing. 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7, 8. Breathe in. 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7. Breathe in. 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7, 8. Keeping your eyes closed, just breathing normally. Notice what's different in your body, accepting any sensations in your arms or in your legs. And just dropping and relaxing your shoulders now, enjoying this present moment right now. Let's Breathe in for 4.

2, 3, 4.

Hold. 2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7, 8. And breathe in. 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7, 8. Breathing in through the nose. 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out through the nose. 2, 3, 4, 5, 6, 7, 8. Breathe in. 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out, 2, 3, 4, 5, 6, 7, 8. Breathe in, 2, 3, 4. Hold, 2, 3, 4, 5, 6, 7. Breathe out, 2, 3, 4, 5, 6, 7, 8. Breathe in, 2, 3, 4. Holding and relaxing, 3, 4, 5, 6, 7. Breathe out, 2, 3, 4, 5, 6, 7, 8. Breathe in, 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7. Breathe in. 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Breathe out. 2, 3, 4, 5, 6, 7, 8. Keeping your eyes closed, just breathing normally, enjoying this present moment right now. Let's keep our eyes closed as we enjoy today's meditation. Let's take a slow, deep breath in with a smile.

Hold the breath and breathe out slowly through your nose without rushing. Let's take another slow, deep breath in. Hold the breath and breathe out slowly through the nose. Let's become aware of the sounds all around us. We can be contented with whatever is in our environment right now. Become aware of the subtle sensations in your body. Any stiffness or tension, we can accept it all. Being contented with all the sensations in your body. Take another slow, deep breath in with a smile, and as you breathe out, feel the contentment within you. Observe the flow of your breath now, being in harmony with your breathing. Your breath flows in and your breath flows out. If your mind wanders, if your mind is busy, You can just take a slow, deep breath in and gently bring your mind back to observing your breath.