8th March Live Event

Good. 2, 1. Now take the legs up.

Good.

Okay, 4, 3, 2, 1. Now brush off the dirt. 8. Good. 4 more. 4, 3, 2, 1. Now come down and swing and swing. Good. So let's do these for 8, remember? Well done, you're halfway there now. 4, 4, 3, 2, and 1. Excellent. Good. Shake it out. Excellent. Well done, guys. We're gonna do it again, okay? This is our warm-up. Shake it, shake it, shake it. I want to hear you say woohoo with me. We're in the park. Come on, guys. Are you ready? 4, 3, 2, 1. Let's punch. 8, 7, 6, 5. Punch. 4, 3, 2, take the knees up. 8, 7, good. 6, 5, 4, 3, 2, 1. Brush the dirt. 8, good, excellent. 4 more, get all the dirt out. Good, go down, down, and swing and swing. Down and swing and swing. Good, swing and swing. And swing, and swing. 4 more, well done. Good, 2 more, well done. Well done, guys, you've done well. So now we're going to add on to everything, okay? We're going to do those moves again, we're going to add on to that, we're going to do something known as lunges, okay? So are we ready? From the top, let's start with our punches. 8, 7, 6, good, 5, 4. Use those arms really tight. Good. Stay low. 8. Bring the legs right up. Good. 4, 3, 2, 1. Brush the dirt. 8, 7. Push it away. Excellent. 4, 3, 2, 1. Take it low and swing and swing. Squeeze your glutes as you're doing it. Excellent. Wonderful. Now 4 more to go. 4. Excellent. 3. You're nearly there, just 2 more. And 1. Good. Lunge it forward. Now notice what I'm doing with my arms. Good. 3, 4. Take it to one side, use your arms. Now sitting deep into that. 2 more to go. Take it in front again for 4. Excellent. 3. Bring those arms up. 2. Right above your head. 1. Other side. 4. Well done. 3. Sit low. 2. 1. Woo! Dance it out! Yay! Do the hands, wiggle the hips, do whatever you feel like you want to do, okay? We're having fun in the club here. So this dance workout, as I said, is really good for the glutes, so I want us to work hard. Let's do it all again from the top. Are you ready? Let's punch. 8, 7, 6, 5, 4, 3, 2, 1. Come on, take it up with the knee.

Good.

Are you ready for more? 4, punch, 3, 2, 1. Brush the dirt off, brush. Excellent, very good. 4 more, 4, 3, 2, take it down. Here we go, down and swing and swing, down. Good, excellent. Well done at home. And you've got 4 more, 3, drawing the navel, 2, squeeze squeezed your glutes. One, and lunge it right up in the air. Good, excellent. One more, onto the side. 4, 3, 2, 1. Back in front. 4, 3, right up. 2, 1. One side. Yeah. Keep those arms, sit down low. Yay, you've done well! Okay, let's add on with those. Okay, next what we're going to do— watch this first. Well, I'm going to show you what we're going to do. We're going to go kick and out and 2 at the back, and then jump down and swing our hips as well. So watch again. So kick forward Kick to the side, kick back 2 times, jump it down, and then swing like this 3 times. Okay, so I'll do it fast so you know. We go, puh, puh, puh, puh, down and swing. Okay, let's add it all together. Okay, are we ready? From the top, we're adding on. Here we go, 4, 3, 2, 1, sit down low, punch it, 8, 7, 6, 5, 4, 3, 2, 1. Knees lift up. Good, excellent. 4 more. 4, 3, 2, 1. Brush off the dirt, brush it off. Good, use your arms. Excellent. 4 more. 4, 3, 2, 1. Down and swing and swing. Down and swing and swing. Down. Good, excellent. 4 more. 4, good. 3, well done. 2, 1. Let's go with our lunges right in front. Lift up those arms. Good. One more here. Turn to the side. 4, 3, 2, 1. Back in front. 4, Very good. 3, 2, 1. Again. 4, 3, 2. Excellent. 1. Ready for the legs? Kick it out and swing and swing and swing and swing. Excellent. That was 2. Good. 3. Good, that was 4. Good, keep going. That was 5. Use your arms if you need to for your balance. Yeah, that's 7. And now your last one. Excellent. Other side. Good, that's 1. Use your arms. That's 2. Squeeze your glutes when you go down. That's it, 3. Good, excellent. You might find one side stronger than the other, or weaker. That was 6, but keep on going. You'll get there, just like I did. Good. Woo! Jump it out for me. Excellent, that was really good. That's the edge of your cardio booty. Well done.

Hello and welcome to today's breathing and meditation session. This technique is called the Bhramari Pranayama in the East, also known as the humming bee technique, and it's one of the most powerful breathing techniques I've encountered. And the scientific research shows that it increases heart rate variability, reduces stress, triggers the vagus nerve and the parasympathetic system, improves your sleep, most importantly reduces stress and anxiety. Just repeating it for a few minutes. So I really encourage you to practice this technique. So before you do this, let me just describe how it looks. We're going to essentially place our index finger over our eyes, but don't do that just yet. We're going to place our middle finger just on the side of the nose. We're going to place our ring finger above our lips, and we're going to place our small finger just under the side of the lips like this.

Okay?

And then we're going to be putting our thumbs in our ears to block out the external sound.

All right?

And then we're going to take a deep breath in and then we're going to breathe out with a humming sound. We're going to hum like a bee.

All right?

Okay, so let's do this together. So first thing we do is take our index finger, put it on top of your eyes. Then we take our middle finger, put it on the side of the nostrils. Your ring finger above your lips. And your small finger just on the side of your lips, like this. And you can gently now place your thumbs over your ears. Make sure you can still hear me. And now we're going to keep our eyes closed for the whole session. Let's take a slow, deep breath in from the stomach through the nose. And now I'm going to breathe slowly out through the nose with a humming bee sound. Mm, keep your eyes closed. Just breathe normally. Now let's take another slow, deep breath in from the stomach. Now fully put your thumbs in your ears and breathe out through the nose with a humming sound. Breathe normally. Stick your fingers— or rather, your thumbs out of your ear slightly so you can hear me. And let's take another slow, deep breath in from the belly. Getting ready to put your thumbs fully into your ears to block out the external sounds and breathe out slowly through the nose with a humming sound. Just keep your eyes closed, please, and let's just observe the sensations. Now we're going to do the same technique but with a smaller or shorter humming sound. So now a short breath in and a short humming out. Breathe in from the stomach, short breath, and breathe out with the humming sound short. Once again, just observing the sensations. Short, slow breath in, and breathing out with a humming sound. Short.

Mmm.

Just observe the sensations. Another long deep breath in. Closing your ears with your thumb and— Keeping our eyes closed, let's relax our hands, your palms facing upwards. Notice the sensations and what is different, if anything. Gentle smile. Now, keeping your eyes closed, let's enjoy today's meditation.

Let's take a slow, deep breath in with a smile. And breathe out through the mouth with a ha sound. Let's take another slow, deep breath in with a smile. And breathe out with a ha sound. Let's breathe in again, and as we breathe out, let's whisper the word peace as we breathe out. Let's take another slow, deep breath in. Let's whisper the word peace as we breathe out. Whenever your mind is busy, if your mind wanders, it's perfectly okay. There's nothing wrong with having a busy mind. You can simply bring your beloved mind back to your breathing. Peace means there's nothing we want right now. There's nothing we have to do right now. We can let go of all our worries. Peace is all we really want deep down. Become aware of where you are right now and feel at peace with the place and the sounds where you're sitting. Let's pay attention to our body. Feel any tension in your muscles and be at peace with any sensations in your body. Let's take a slow, deep breath in with a smile and breathe out and relax. Relaxing your body even more. Peaceful awareness gradually dissolves the tension in the body. And the tension in the mind. Become aware of any thoughts and feelings in your mind. We are at peace with all our thoughts and feelings right now. We can observe our thoughts and feelings. With wonderment. We can smile at our dear, beloved mind. Letting our mind do whatever it wants to do, being at peace with our own mind. Take a slow, deep breath in now, and as you breathe out, let go of the thoughts in your mind. Peace is our very nature. Our consciousness is peace itself. Honor the peace within you. Bring your attention to your breath now, going in and out. Notice the peace in your breath. Any unpleasant thoughts and emotions If they come up, you can just observe our breath and the peace in our breath. You have now reached the 10-minute mark of our meditation. When the mind wanders, that's okay. Slowly and gently, bring your beloved mind back to your breath. When we are more peaceful, we radiate that peace into the environment around us. Feel the warmth radiating around your body. Feel the peaceful presence of your breath right now. You are peace. Your consciousness is peace. Feel the peace of not needing to do anything. Right now.

Our nature is to be peace.

And now let's take a slow, deep breath in with a smile and breathe out. Let's take another slow, deep breath in. And as you breathe out, feel the peace all around you. You have now reached the 20-minute mark of our meditation.

Keeping our eyes closed, we've now reached the 30-minute mark of our meditation. So let's take a big energizing breath in from our belly. Breathe out with a big smile through the nose. Another deep energizing breath in and let go. And when you feel ready, when you feel complete, you can just gently open your eyes. So welcome back, everybody. Hope you enjoyed today's meditation and breathing session. And of course, we'd love for you to invite your friends, your family, work colleagues, fellow students to these daily events. Please do let them know about them. And of course, it supports our vision of creating a healthier, happier planet. So thank you for watching, and we'll see you again tomorrow.

Hello and welcome to today's journaling and gratitude session. So firstly, let's take a Soft, deep breath in and exhale out. In today's journaling, let's first of all write down 3 things that we're grateful for. So we can take our journal, and once again, we don't want to make these things just a list of items, but instead 3 experiences that we've had today or over this week. Maybe a situation, maybe a nice interaction with somebody, or something that we're just grateful for in life in general, but really understanding why we're grateful for it. So let's write those 3 things down in our journal now. How are you getting on? Have you completed your 3 things that you're grateful for? So one of mine here is I'm very grateful to be able to see the sunset today, uh, and really appreciating nature and being able to do my job in nature, which is a wonderful thing. So very grateful for that. So in today's session, we're going to be focusing on self-compassion. Now we know that self-compassion is a practice that is proven to reduce anxiety, soften self-criticism, and restore our emotional balance. Because you deserve gentleness, you deserve kindness, and you deserve your own understanding. So here's today's journal prompt: If I could speak gently to myself about today, what would I say? So imagine the tone you take with someone that you care for, that you're really patient with. And often it's easier to care for and be patient and forgive others than it is ourselves, isn't it? So how would you speak to a friend who's having a challenge, or a family member? That tone of compassion. We're asking ourselves, if I could speak more gently to myself about 'What would I say?' And if any harsh thoughts arise, you can simply notice them and let them go and return to your gentler voice. So what comfort would you offer yourself? What would you acknowledge? What would you let go of? And what would you release? So let's begin just free flow writing in a compassionate way to ourselves about today, about what we've been able to handle. If we were being really supportive and loving and compassionate, what would we say to ourselves today? If we were talking to ourselves. Let's begin. How are you getting along? Have a look back over your words and let's read them out loud. Let them land. Let them soften something inside you. Because self-compassion is strength. It gives you strength. And you can return to that self-compassion whenever you need it. So let's read it out loud. How did that feel? It feels good to, instead of speaking to ourselves with a critical voice, to actually speak to ourselves with that love, that self-compassion, feeling that we are worthy and we deserve care, especially for ourselves. Now what I'd love us to do is to write down 5 qualities about ourselves that we are proud of. That self-compassion is there and it supports us in these qualities that we have. So think of 5 things, 5 qualities that you've had or you've displayed which you feel really good about, you feel really deserving of. Get this right, lays down. How are you getting on? Was that easy to think of 5 things or 5 qualities that you're grateful for? So let's read those out loud as well. So you can read your words and start with 'I am.' So, 'I am'— in this example that I wrote down, 'I'm someone who's enthusiastic about supporting people with their health and well-being. That's something that I'm proud of. So read out loud, beginning with the words 'I am,' the 5 qualities that you've written down. How did that feel? Good, right? So let's make a commitment over the coming weeks that we choose to speak to ourselves with self-compassion. If that critical voice ever comes in, You can just return to this voice of self-compassion that you're doing great, you've done really well in difficult circumstances, and you got this. So let's hold on to those lovely feelings of self-compassion over these coming weeks, and I look forward to seeing you for our journaling and gratitude sessions us another time. And once again, please do invite your friends, your family to our sessions. Incredibly powerful to improve people's mental and physical health. So thank you for joining us today and see you next time. Bye.

Hi there, my name is Faye Jegede and I'm a qualified fitness trainer and I have been for more than 10 years. I've put together 3 fantastic workouts for you to lift, tone, and shape your derrière. I've taken inspiration from dance, ballet, Pilates, and traditional sculpting moves. You're really going to feel the burn in this workout, but keep on going, and I promise you, your friends will soon be talking about your lovely, shapely derrière. Welcome to Cardio Beauty. In this section, I've devised a fun and effective dance workout to really help you shape your derrière. Let's get started. Now let's start with our feet hip-width apart, okay? Hands on the hips, and we're going to swing our hips, just warming up, okay? And we're doing this to get ourselves ready for the work to come. Now add your arms for me. Pretend you're swishing away water. Excellent, keep going. Now take the hands higher and wave it in the air. Good, Well done, and bring it down lower. Good, keep going, you're nearly there. Take it all the way up again and down. Excellent. Okay, back side to side, shake out those hands. Imagine you're in a club. This is a dance section, so I want you to turn up the music as high as you can and have fun in the home. Okay, are you ready? So now let's take the body down low because we're working our glutes all throughout this section. Okay, now we're gonna do 8 punches with our arms. Okay, I'm gonna count you in. Here you go, and punch. That's 8, 7, 6, 5, 4, 3, good, 2, 1. Now take the legs up. Good. Okay, 4, 3, 2, 1. Now brush off the dirt. 8, good. Good. 4 more. 4, 3, 2, 1. Now come down and swing and swing. Good. So let's do these for 8, remember? Well done, you're halfway there now. 4, 3, 2, and 1. Excellent. Good, shake it out.

Excellent.

Well done, guys! We're going to do it again, okay? This is our warm-up. Shake it, shake it, shake it! Woohoo! I want to hear you say woohoo with me. We're in the club. Come on, guys, are you ready? 4, 3, 2, 1. Let's punch! 8, 7, good. 6, 5, punch! 4, 3, 2, take the knees up. 8, 7, good. 6, 5, 4, 3, 2, 1. Brush the dirt. 8. Good, excellent. 4 more. Get all the dirt out.

Good.

Go down, down, and swing and swing. Down and swing and swing.

Good.

Swing and swing. Down and swing and swing. 4 more. Well done.

Good.

2 more. Well done, well done guys, you've done well. So now we're going to add on to everything, okay? We're going to do those moves again, we're going to add on to that, we're going to do something known as lunges, okay? So are we ready? From the top, let's start with our punches. 8, 7, 6, go! 5, 4, use those Arms really tight. Good, stay low. 8, bring the legs right up. Good. 4, 3, 2, 1. Brush the dirt. 8, 7, push it away. Excellent. 4, 3, 2, 1. Take it low and swing and swing. Squeeze your glutes as you're doing it. Excellent. Wonderful. Now 4 more to go. 4, excellent. 3, you're nearly there, just 2 more. And 1, good. Lunge it forward. Now notice what I'm doing with my arms. Good. 3, 4, take it to one side. Use your arms. Now sitting deep into that. 2 more to go. Take it in front again for 4. Excellent. 3, bring those arms up. 2, right above your head. 1, other side. For 4, well done. 3, sit low. 2, 1, dance it out. Yay! Do the hands, wiggle the hips, do whatever you feel like you want to do, okay? We're having fun in the club here. So this dance workout, as I said, is really good for the glutes. So I want us to work hard. Let's do it all again from the top. Are you ready? Let's punch. 8, 7, 6, 5, 4, 3, 2, 1. Take it up with a knee.

Good.

Are you ready for more? 4, punch. 3, 2, 1. Brush the dirt off. Brush. Excellent. Very good. 4 more. 4, 3, 2, take it down. Here we go, down and swing and swing down. Good, excellent, well done at home. And you've got 4 more. 3, drawing the navel. 2, squeeze your glutes. 1, and lunge it right up in the air.

Good.

Excellent. One more, turn to the side. 4, 3, 2, 1. Back in front. 4, 3, right up. 2, 1. One side. Yeah, keep those arms. Sit down low. 1. Yay, you've done well! Okay, let's add on with those. Okay, next what we're going to do— watch this first. What I'm going to show you what we're going to do, we're going to go kick and out and 2 at the back, and then jump down and swing our hips as well. So watch again. So kick forward, kick to the side, kick back 2 times, jump it down, and then swing like this, 3 times. Okay, so I'll do it fast so you know. We go down and swing. Okay, let's add it all together. Okay, are we ready? From the top, we're adding on. Here we go. 4, 3, 2, 1. Sit down low, punch it. 8, 7, 6, 5, 4, 3, 2, 1. Knees lift up. Good. Excellent. 4 more. 4, 3, 2, 1. Brush off the dirt, brush it off. Good. Use your arms. Excellent. 4 more. 4, 3, 2, 1. Down and swing and swing. Down and swing and swing. Down. Good. Excellent. 4 more. 4. Good.

3.

Well done. 2. 1. Let's go with our lunges right in front. Lift up those arms. Good. One more here. Turn to the side. 4, 3, 2, 1. Back in front. 4. Very good. 3, 2, 1.

Again.

4, 3, 2. Excellent. 1. Ready for the legs? Kick it out and swing and swing and swing and swing. Excellent. That was 2. Good. 3. Good. That was 4. Good, keep going. That was 5. Use your arms if you need to for your balance. Yeah, that's 7. And now your last one. Excellent.

Other side.

Good, that's 1. Use your arm, that's 2. Squeeze your glutes when you go down, that's it, 3. Good, excellent. Kick. You might find one side stronger than the other, or weaker. That was 6, but keep on going, you'll get there. Just like I did. Good. Woo! Dance it out for me. Excellent, that's really good. That's the end of your cardio duty. Well done.

Hello and welcome to today's breathing and meditation session. This technique is called the Bhramari Pranayama in the East, also known as the humming bee technique, and it's one of the most powerful breathing techniques I've encountered. And the scientific research shows that it increases heart rate variability, reduces stress, triggers the vagus nerve and the parasympathetic system, Improves your sleep. Most importantly, reduces stress and anxiety. Just repeating it for a few minutes. So I really encourage you to practice this technique. So before you do this, let me just describe how it looks. We're going to essentially place our index finger over our eyes, but don't do that just yet. We're going to place our middle finger just on the side of the nose. We're going to place our ring finger above our lips, and we're going to place our small finger just under the side of the lips, like this.

Okay?

And then we're going to be putting our thumbs in our ears to block out the external sound.

All right?

And then we're going to take a deep breath in, and then we're going to breathe out with a humming sound. We're going to hum like a bee.

All right?

Okay, so let's do this together. So the first thing we do is take our index finger, put it on top of your eyes. Then we take our middle finger, put it on the side of the nostrils. Your ring finger above your lips. And your small finger just on the side of your lips, like this. And you can gently now place your thumbs over your ears. Make sure you can still hear me. And now we're going to keep our eyes closed for the whole session. Let's take a slow, deep breath in from the stomach through the nose. And now going to breathe slowly out through the nose with a humming bee sound. Keep your eyes closed. Just breathe normally. Now let's take another slow, deep breath in from the stomach. Now fully put your thumbs in your ears and breathe out through the nose with a humming sound. Breathe normally. Stick your fingers, or rather your thumbs, out of your ears slightly so you can hear me. And let's take another slow, deep breath in from the belly, getting ready to put your thumbs fully into your ears to block out the external sounds, and breathe out slowly through the nose with a humming sound. Just keep your eyes closed, please, and let's just observe the sensations. Now we're going to do the same technique but with a smaller or shorter humming sound. So now a short breath in and a short humming out. Mmm. Breathe in from the stomach. Short breath and breathe out with the humming sound, short 'mm'. Once again, just observing the sensations. Short slow breath in and breathing out with a humming sound, short. Just observe the sensations. Another long deep breath in. Closing your ears with your thumb and Keeping our eyes closed, let's relax our hands, your palms facing upwards. Notice the sensations And what is different, if anything? Gentle smile. Now, keeping your eyes closed, let's enjoy today's meditation.

Let's take a slow, deep breath in with a smile and breathe out through the mouth with a ha sound. Let's take another slow, deep breath in with a smile And breathe out with a ha sound. Let's breathe in again, and as we breathe out Let's whisper the word peace as we breathe out. Let's take another slow, deep breath in. Let's whisper the word peace as we breathe out. Whenever your mind is busy, if your mind wanders, it's perfectly okay. There's nothing wrong with having a busy mind. You can simply bring your beloved mind back to your breathing. Peace means there's nothing we want right now. There's nothing we have to do right now. We can let go of all our worries. Peace is all we really want deep down. Become aware of where you are right now and feel at peace with the place and the sounds where you're sitting. Let's pay attention to our body. Feel any tension in your muscles and be at peace with any sensations in your body. Let's take a slow, deep breath in with a smile and breathe out and relax. Relaxing your body even more. Peaceful awareness gradually dissolves the tension in the body. And the tension in the mind. Become aware of any thoughts and feelings in your mind. We are at peace with all our thoughts and feelings right now. We can observe our thoughts and feelings. With wonderment. We can smile at our dear, beloved mind. Letting our mind do whatever it wants to do, being at peace with our own mind. Take a slow, deep breath in now, and as you breathe out, let go of the thoughts in your mind. Peace is our very nature. Our consciousness is peace itself. Honor the peace within you. Bring your attention to your breath now, going in and out. Notice the peace in your breath. Any unpleasant thoughts and emotions If they come up, you can just observe our breath and the peace in our breath. You have now reached the 10-minute mark of our meditation. When the mind wanders, that's okay. Slowly and gently, bring your beloved mind back to your breath. When we are more peaceful, we radiate that peace into the environment around us. Feel the warmth radiating around your body. Feel the peaceful presence of your breath right now. You are peace. Your consciousness is peace. Feel the peace of not needing to do anything right now. Our nature is to be peace. And now let's take a slow, deep breath in with a smile and breathe out. Let's take another slow, deep breath in. And as you breathe out, feel the peace all around you. You have now reached the 20-minute mark of our meditation.

Keeping our eyes closed, we've now reached the 30-minute mark of our meditation. So let's take a big energizing breath in from our belly. Breathe out with a big smile through the nose. Another deep energizing breath in and let go. And when you feel ready, when you feel complete, you can just gently open your eyes. So welcome back, everybody. Hope you enjoyed today's meditation and breathing session. And of course, we'd love for you to invite your friends, your family, work colleagues, fellow students to these daily events. Please do let them know about them. And of course, this supports our vision of creating a healthier, happier planet. So thank you for watching, and we'll see you again tomorrow.

Hello and welcome to today's journaling and gratitude session. So firstly, let's take a soft Deep breath in and exhale out. In today's journaling, let's first of all write down 3 things that we're grateful for. So we can take our journal, and once again, we don't want to make these things just a list of items, but instead 3 experiences that we've had today or over this week. Maybe a situation, maybe a nice interaction with somebody, or something that we're just grateful for in life in general, but really understanding why we're grateful for it. So let's write those 3 things down in our journal now. How are you getting on? Have you completed your 3 things that you're grateful for? So one of mine here is I'm very grateful to be able to see the sunset today, uh, and really appreciating nature and being able to do my job in nature, which is a wonderful thing. So very grateful for that. So in today's session, we're going to be focusing on self-compassion. Now we know that self-compassion is a practice that is proven to reduce anxiety, soften self-criticism, and restore our emotional balance. Because you deserve gentleness, you deserve kindness, and you deserve your own understanding. So here's today's journal prompt: If I could speak gently to myself about today, what would I say? So imagine the tone you take with someone that you care for, that you're really patient with. And often it's easier to care for and be patient and forgive others than it is ourselves, isn't it? So how would you speak to a friend who's having a challenge, or a family member? That tone of compassion. We're asking ourselves, if I could speak more gently to myself about today, what would I say? And if any harsh thoughts arise, you can simply notice them and let them go and return to your gentler voice. So what comfort would you offer yourself? What would you acknowledge? What would you let go of? And what would you release? So let's begin just free flow writing in a compassionate way to ourselves about today, about what we've been able to handle. If we were being really supportive and loving and compassionate, what would we say to ourselves today? If we were talking to ourselves. Let's begin. How are you getting along? Have a look back over your words and let's read them out loud. Let them land. Let them soften something inside you. Because self-compassion is strength. It gives you strength. And you can return to that self-compassion whenever you need it. So let's read it out loud. How did that feel? It feels good to, instead of speaking to ourselves with a critical voice, to actually speak to ourselves with that love, that self-compassion, feeling that we are worthy and we deserve care, especially for ourselves. Now what I'd love us to do is to write down 5 qualities about ourselves that we are proud of. That self-compassion is there and it supports us in these qualities that we have. So think of 5 things, 5 qualities that you've had or you've displayed which you feel really good about, you feel really deserving of. Guess let's write this down. How are you getting on? Was that easy to think of 5 things or 5 qualities that you're grateful for? So let's read those out loud as well. So you can read your words and start with 'I am.' So, 'I am,' in this example that I wrote down, 'I'm someone who's enthusiastic about supporting people.' with their health and well-being. That's something that I'm proud of. So read out loud, beginning with the words 'I am,' the 5 qualities that you've written down. How did that feel? Good, right? So let's make a commitment over the coming weeks that we choose to speak to ourselves with self-compassion. If that critical voice ever comes in, you can just return to this voice of self-compassion that you're doing great, you've done really well in difficult circumstances, and you got this. So let's hold on to those lovely feelings of self-compassion over these coming weeks, and I look forward to seeing you for our journaling and gratitude sessions another time. And once again, please do invite your friends, your family to our sessions. Incredibly powerful to improve people's mental and physical health. So thank you for joining us today and see you next time. Bye!

Hi there, my name is Faye Jegede and I'm a qualified fitness trainer and I have been for more than 10 years. I've put together 3 fantastic workouts for you to lift, tone, and shape your derrière. I've taken inspiration from dance, ballet, Pilates, and traditional sculpting moves. You're really going to feel the burn in this workout, but keep on going, and I promise you, your friends will soon be talking about your lovely, shapely derrière. Welcome to Cardio Beauty. In this section, I've devised a fun and effective dance workout to really help you shape your derrière. Let's get started. Now let's start with our feet hip-width apart, okay? Hands on the hips, and we're going to swing our hips, just warming up, okay? And we're doing this to get ourselves ready for the work to come. Now add your arms for me. Pretend you're swishing away water. Excellent, keep going. Now take the hands higher and wave it in the air. Good. Well done, and bring it down lower. Good, keep going, you're nearly there. Take it all the way up again and down. Excellent. Okay, back side to side, shake out those hands. Imagine you're in a club. This is a dance section, so I want you to turn up the music as high as you can and have fun in the home. Okay, are you ready? So now let's take the body down low because we're working our glutes all throughout this section. Okay, now we're going to do 8 punches with our arms. Okay, I'm going to count you in. Here you go, and punch out. 8, 7, 6, 5, 4, 3, good, 2, 1. Now take the legs up. Good. Okay, 4, 3, 2, 1. Now Brush off the dirt. 8, good. 4 more. 4, 3, 2, 1. Now come down and swing and swing. Good. So let's do these for 8, remember? Well done, you're halfway there now. 4, 3, 2, and 1. Excellent. Good, shake it out. Excellent, well done, guys. We're gonna do it again, okay? This is our warm-up. Shake it, shake it, shake it. I want to hear you say woohoo with me. We're in the park. Come on, guys, are you ready? 4, 3, 2, 1. Let's punch. 8, 7, 6, 5, punch. 4, 3, 2, take the knees up. 8, 7, good, 6, 5, 4, 3, 2, 1. Brush the dirt. 8, good, excellent. 4 more, get all the dirt out. Good, go down, down and swing and swing, down and swing and swing. Good, swing and swing, down and swing and swing. 4 more, well Well done, good. 2 more. Well done, well done guys, you've done well. So now we're going to add on to everything, okay? We're going to do those moves again, we're going to add on to that, we're going to do something known as lunges, okay? So are we ready? From the top, let's start with our punches. 6, good. 5, 4, use those arms really tight. Good, stay low. 8, bring the legs right up. Yeah, 4, 3, 2, 1. Brush the dirt. 8, 7, push it away. Excellent. 4, 3, 2, 1. Take it low and swing and swing. Squeeze your glutes as you're doing it. Excellent, wonderful. Now 4 more to go. 4, excellent. 3, you're nearly there, just 2 more. And 1. Good, lunge it forward. Now notice what I'm doing with my arms. Good. 3, 4. Take it to one side, use your arms. Now sit in deep into into that. 2 more to go. Take it in front again for 4. Excellent. 3, bring those arms up. 2, right above your head. 1, other side for 4. Well done. 3, sit low. 2, 1. Woo! Dance it out! Yay! Shake the hands, wiggle the hips, do whatever you feel like you want to do, okay? We're having fun in the club here. So this dance workout, as I said, is really good for the glutes, so I want us to work hard. Let's do it all again from the top. Are you ready? Let's punch. 8, 7, 6, 5, 4, 3, 2, 1. Take it up with a knee.

Good.

Are you ready for more? 4, punch. 3, 2, 1. Brush the dirt off, brush. Excellent, very good. 4 more. 4, 3, 2. Take it down, here we go. Down and swing and swing. Down. Good, excellent. Well done at home. And you've got 4 more. 3, drawing the navel. 2, squeeze your glutes. 1, and lunges right up in the air. Good, excellent. One more, turn to the side. 4, 3, 2, 1. Back in front. 4, 3, right up. 2, 1. One side. Yeah, keep those arms. Sit down low. Yay, you've done well! Okay, let's add on with those. Okay, next what we're going to do— watch this first. Well, I'm going to show you what we're going to do. We're going to go kick and out, and 2 at the back, and then jump down and swing our hips as well. So watch again. So kick forward, Kick to the side, kick back 2 times, jump it down, and then swing like this 3 times. Okay, so I'll do it fast so you know. We go down and swing. Okay, let's add it all together. Okay, are we ready? From the top, we're adding on. Here we go, 4, 3, 2, 1. Sit down low, punch it. 8, 7, 6, 5, 4, 3, 2, 1. Knees lift up. Good, excellent. 4 more. 4, 3, 2, 1. Brush off the dirt, brush it off. Good, use your arms. Excellent. 4 more. 4, 3, 2, 1. Down and swing and swing. Down and swing and swing. Down. Good, excellent. 4 more. 4. Good. 3. Well done. 2, 1. Let's go with our lunges right in front. Lift up those arms. Good. One more here. Turn to the side. 4. 3, 2, 1. Back in front. 4, very good. 3, 2, 1.

Again.

4, 3, 2. Excellent. 1. Ready for the legs? Kick it out and swing and swing And swing and swing. Excellent. That was 2. Good. 3. Good. That was 4. Good, keep going. That was 5. Use your arms if you need to for your balance. Yeah, that's 7. And now your last one. Excellent.

Other side.

Good. That's one. Use your arm. That's two. Squeeze your glutes when you go down. That's it. Three. Good. Excellent. Kick. You might find one side stronger than the the other, or weaker. That was 6, but keep on going. You'll get there just like I did. Good. Woo! Jump it out for me. Excellent, that's really good. That's the end of your cardio booty. Well done.

Hello and welcome to today's breathing and meditation session. This technique is called the Brahmari Pranayama in the East, also known as the humming bee technique, and it's one of the most powerful breathing techniques I've encountered. And the scientific research shows that it increases heart rate variability, reduces stress, triggers the vagus nerve and the parasympathetic system, improves your sleep, most importantly reduces stress and anxiety. Just repeating it for a few minutes. So I really encourage you to practice this technique. So before you do this, let me just describe how it looks. We're going to essentially place our index finger over our eyes, but don't do that just yet. We're going to place our middle finger just on the side of the nose. We're going to place our ring finger above our lips, and we're going to place our small finger just under the side of the lips, like this.

Okay?

And then we're going to be putting our thumbs in our ears to block out the external sound.

All right?

And then we're going to take a deep breath in, and then we're going to breathe out with a humming sound. We're going to hum like a bee.

All right?

Okay, so let's do this together. So the first thing we do is take our index finger, put it on top of your eyes. Then we take our middle finger, put it on the side of the nostrils. Your ring finger above your lips. And your small finger just on the side of your lips, like this. And you can gently now place your thumbs over your ears. Make sure you can still hear me. And now we're going to keep our eyes closed for the whole session. Let's take a slow deep breath in from the stomach Through the nose. And now I'm going to breathe slowly out through the nose with a humming bee sound. Keep your eyes closed. Just breathe normally. Now let's take another slow, deep breath in from the stomach. Now fully put your thumbs in your ears. And breathe out through the nose with a humming sound. Breathe normally. Take your fingers, or rather your thumbs, out of your ear slightly so you can hear me. And let's take another slow, deep breath in from the belly, getting ready to put your thumbs fully into your ears to block out the external sounds. And breathe out slowly through the nose with a humming sound. Just keep your eyes closed, please, and let's just observe the sensations. Now we're going to do the same technique but with a smaller or shorter humming sound. So now a short breath in and a short humming out. Breathe in from the stomach, short breath, and breathe out with the humming sound, short. Mmm. Once again, just observing the sensations. Short, slow breath in, and breathing out with a humming sound, short. Mmm. Just observe the sensations. Another long, deep breath in. Closing your ears with your thumb and— keeping our eyes closed, let's relax our hands, your palms facing upwards. Notice the sensations and what is different, if anything. Gentle smile. Now, keeping your eyes closed, let's enjoy today's meditation.

Let's take a slow, deep breath in with a smile and breathe out through the mouth with a ha sound. Let's take another slow, deep breath in with a smile and breathe out with a ha sound. Let's breathe in again, and as we breathe out, let's whisper the word peace as we breathe out. Let's take another slow, deep breath in. Let's whisper the word peace as we breathe out. Whenever your mind is busy, if your mind wanders, it's perfectly okay. There's nothing wrong with having a busy mind. You can simply bring your beloved mind back to your breathing. Peace means there's nothing we want right now. There's nothing we have to do right now. We can let go of all our worries. Peace is all we really want deep down. Become aware of where you are right now. And feel at peace with the place and the sounds where you're sitting. Let's pay attention to our body. Feel any tension in your muscles and be at peace with any sensations in your body. Let's take a slow, deep breath in with a smile and breathe out and relax, relaxing your body even more. Peaceful awareness gradually dissolves the tension in the body and the tension in the mind. Become aware of any thoughts and feelings in your mind. We are at peace with all our thoughts and feelings right now. We can observe our thoughts and feelings with wonderment. We can smile at our dear beloved mind, letting our mind do whatever it wants to do. Being at peace with our own mind. Take a slow, deep breath in now. And as you breathe out, let go of the thoughts in your mind. Peace is our very nature. Our consciousness is peace itself. Honor the peace within you. Bring your attention to your breath now. Going in and out. Notice the peace in your breath. Any unpleasant thoughts and emotions, if they come up, we can just observe our breath and the peace in our breath. You have now reached the 10-minute mark of our meditation. When the mind wanders, that's okay. Slowly and gently Bring your beloved mind back to your breath. When we are more peaceful, we radiate that peace into the environment around us. Feel the warmth radiating around your body. Feel the peaceful presence of your breath right now. You are peace. Your consciousness is peace. Feel the peace of not needing to do anything right now.

Our nature is to be peace.

And now let's take a slow, deep breath in with a smile and breathe out. Let's take another slow, deep breath in, and as you breathe out, feel the peace all around you. You have now reached the 20-minute mark of our meditation.

Keeping our eyes closed, we've now reached the 30-minute mark of our meditation. So let's take a big energizing breath in from our belly and breathe out with a big smile. Through the nose. Another deep energizing breath in and let go. And when you feel ready, when you feel complete, you can just gently Open your eyes. So welcome back, everybody. Hope you enjoyed today's meditation and breathing session. And of course, we'd love for you to invite your friends, your family, work colleagues, fellow students to these daily events. Please do let them know about them. And of course, this supports our vision of creating a healthier, happier planet. So thank you for watching, and we'll see you again tomorrow.

Hello and welcome to today's journaling and gratitude session. So firstly, let's take a soft, deep breath in and exhale out. In today's journaling, let's first of all write down 3 things that we're grateful for. So we can take our journal, and once again, we don't want to make these things just a list of items, but instead 3 experiences that we've had today or over this week. Maybe a situation, maybe a nice interaction with somebody, or something that we're just grateful for in life in general, but really understanding why we're grateful for it. So let's write those 3 things down in our journal now. How are you getting on? Have you completed your 3 things that you're grateful for? So one of mine here is I'm very grateful to be able to see the sunset today and really appreciating nature and being able to do my job. In nature, which is a wonderful thing. So very grateful for that. So in today's session, we're going to be focusing on self-compassion. Now we know that self-compassion is a practice that is proven to reduce anxiety, soften self-criticism, and restore our emotional balance. Because you deserve gentleness. You deserve kindness, and you deserve your own understanding. So here's today's journal prompt: If I could speak gently to myself about today, what would I say? So imagine the tone you take with someone that you care for, that you're really patient with and Often it's easier to care for and be patient and forgive others than it is ourselves, isn't it? So how would you speak to a friend who's having a challenge, or a family member? That tone of compassion. We're asking ourselves, if I could speak more gently to myself about today, what would I say? And if any harsh thoughts arise, you can simply Notice them and let them go and return to your gentler voice. So what comfort would you offer yourself? What would you acknowledge? What would you let go of and what would you release? So let's begin just free flow writing in a compassionate way to ourselves about today, about what we've been able handle. If we were being really supportive and loving and compassionate, what would we say to ourselves today? If we were talking to ourselves. Let's begin. How are you getting along? Have a look back over your words and let's read them out loud. Let them land. Let them soften something inside you. Because self-compassion is strength. It gives you strength. And you can return to that self-compassion whenever you need it. So let's read it out loud. How did that feel? It feels good. To instead of speaking to ourselves with a critical voice, to actually speak to ourselves with that love, that self-compassion, feeling that we are worthy and we deserve care, especially for ourselves. Now what I'd love us to do is to write down 5 qualities about ourselves that we are proud of. That self-compassion is there and it supports us in these qualities that we have. So think of 5 things, 5 qualities that you've had or you've displayed which you feel really good about, you feel really deserving of. Let's write those down. How are you getting on? Was that easy to think of 5 things or 5 qualities that you're grateful for. So let's read those out loud as well. So you can read your words and start with 'I am.' So, 'I am'— in this example that I wrote down, 'I'm someone who's enthusiastic about supporting people with their health and well-being.' That's something that I'm proud of. So read out loud, beginning with the words 'I am,' the 5 qualities that you've written down. How did that feel? Good, right? So let's make a commitment over the coming weeks that we choose to speak to ourselves with self-compassion. If that critical voice ever comes in, you can just return to this voice of self-compassion that you're doing great. You've done really well in difficult circumstances, and you've got this. So let's hold on to those lovely feelings of self-compassion over these coming weeks, and I look forward to seeing you for our journaling and gratitude sessions another time. And once again, please do invite your friends, your family to our sessions incredibly powerful to improve people's mental and physical health. So thank you for joining us today and see you next time. Bye!

Hi there, my name is Faye Jegede and I'm a qualified fitness trainer, and I have been for more than 10 years. I put together 3 fantastic workouts for you to lift, tone, and shape your derrière. I've taken inspiration from dance, ballet, Pilates, and traditional sculpting moves. You're really going to feel the burn in this workout, but keep on going, and I promise you, your friends will soon be talking about your lovely, shapely derrière. Welcome to Cardio Beauty. In this section, I've devised a fun and effective dance workout to really help you shape your derrière. Let's get started. Now let's start with our feet hip-width apart, okay? Hands on the hips, and we're going to swing our hips, just warming up, okay? And we're doing this to get ourselves ready for the work to come. Now add your arms for me. Pretend you're swishing away water. Excellent, keep going. Now take the hands higher and wave it in the air.

Good.

Well done, and bring it down lower. Good, keep going, you're nearly there. Take it all the way up again and down. Excellent. Okay, back side to side, shake out those hands. Imagine you're in a club. This is a dance section, so I want you to turn up the music as high as you can and have fun in the home. Okay, are you ready? So now let's take the body down low because we're working our glutes all throughout this section. Okay, now we're going to do 8 punches with our arms. Okay, I'm going to count you in. Here you go, and punch at 8, 7, 6, 5, 4, 3, good, 2, 1. Now take the legs up.

Good.

Okay, 4, 3, 2, 1. Now Brush off the dirt. 8, good. 4 more. 4, 3, 2, 1. Now come down and swing and swing.

Good.

So let's do these for 8, remember? Well done, you're halfway there now. 4, 3, 2, and 1. Excellent. Good, shake it out. Excellent, well done, guys. We're gonna do it again, okay? This is our warm-up. Shake it, shake it, shake it. I want to hear you say woohoo with me. We're in the park. Come on, guys, are you ready? 4, 3, 2, 1. Let's punch. 8, 7, 6, 5, punch. 4, 3, 2, take the knees up. 8, 7, good, 6, 5, 4, 3, 2, 1. Brush the dirt. 8, good, excellent. 4 more, get all the dirt out. Good, go down, down and swing and swing, down and swing and swing. Good, swing and swing, down and swing and swing. 4 more, well Well done, good. 2 more. Well done, well done guys, you've done well. So now we're going to add on to everything, okay? We're going to do those moves again, we're going to add on to that, we're going to do something known as lunges, okay? So are we ready? From the top, let's start with our punches. 6, good, 5, 4, use your arms really tight, good, stay low, 8, bring the legs right up, good, 4, 3, 2, 1, brush the dirt, 8, 7, push it away, excellent, 4, 3, 2, 1, take it low and swing and swing. Squeeze your glutes as you're doing it. Excellent, wonderful. Now 4 more to go. 4, excellent. 3, you're nearly there, just 2 more. And 1, good. Lunge it forward. Now notice what I'm doing with my arms. Good. 3, 4, take it to one side. Use your arms. Now sit in deep into that. 2 more to go. Take it in front again for 4. Excellent. 3, bring those arms up. 2, right above your head. 1, other side for 4. Well done. 3, sit low. 2, 1. Woo! Dance it out!

Yay!

Shake the hands, wiggle the hips, do whatever you feel like you want to do, okay? We're having fun in the club here. So this dance workout, as I said, is really good for the glutes, so I want us to work hard. Let's do it all again from the top. Are you ready? Let's punch. 8, 7, 6, 5, 4, 3, 2, 1. Take it up with a knee.

Good.

Are you ready for more? 4, punch. 3, 2, 1. Brush the dirt off, brush. Excellent, very good. 4 more. 4, 3, 2. Take it down, here we go. Down and swing and swing. Down. Good, excellent. Well done at home. And you've got 4 more. 3, drawing the navel. 2, squeeze your Good. 1, and lunges right up in the air. Good, excellent. 1 more, turn to the side. 4, 3, 2, 1. Back in front. 4, 3, right up. 2, 1. One side. Yeah, keep those arms. Sit down low. Yay, you've done well! Okay, let's add on with those. Okay, next what we're going to do— watch this first. What I'm going to show you, what we're going to do, we're going to go kick and out and 2 at the back, and then drop down and swing our hips as well. So watch again. So kick forward Kick to the side, kick back 2 times, jump it down, and then swing like this 3 times. Okay, so I'll do it fast so you know. We go down and swing. Okay, let's add it all together. Okay, are we ready? From the top, we're adding on. Here we go. 4, 3, 2, 1. Sit down low, punch it. 8, 7, 6, 5, 4, 3, 2, 1. Knees lift up. Good. Excellent. 4 more. 4, 3, 2, 1. Brush off the dirt, brush it off. Good. Use your arms. Excellent. 4 more. 4, 3, 2, 1, down and swing and swing, down and swing and swing, down. Good, excellent. 4 more. 4, good. 3, well done. 2, 1. Let's go with our lunges right in front. Lift up those arms. Good. One more here. Turn to the side. 4, 3, 2, 1. Back in front. 4, very good. 3, 2, 1. Again. 4, 3, 2. Excellent. 1. Ready for the legs? Kick it out and switch And swing and swing and swing. Excellent. That was 2. Good. 3. Good. That was 4. Good, keep going. That was 5. Use your arms if you need to for your balance. Yeah, that's 7. And now your last one. Excellent. Other side.

Good.

That's one. Use your arm. That's two. Squeeze your glutes when you go down. That's it. Three. Good. Excellent.

Kick.

You might find one side stronger than the other or weaker. That was 6, but keep on going. You'll get there just like I did. Good. Woo! Jump it out for me. Excellent, that's really good. That's the end of your cardio duty. Well done.

Hello and welcome to today's breathing and meditation session. This technique is called the Brahmari Pranayama in the East, also known as the humming bee technique, and it's one of the most powerful breathing techniques I've encountered. And the scientific research shows that it increases heart rate variability, reduces stress, triggers the vagus nerve and the parasympathetic system, improves your sleep, most importantly reduces stress and anxiety. Just repeating it for a few minutes. So I really encourage you to practice this technique. So before you do this, let me just describe how it looks. We're going to essentially place our index finger over our eyes, but don't do that just yet. We're going to place our middle finger just on the side of the nose. We're going to place our ring finger above our lips, and we're going to place our small finger just under the side of the lips, like this.

Okay?

And then we're going to be putting our thumbs in our ears to block out the external sound. All right? And then we're going to take a deep breath in, and then we're going to breathe out with a humming sound. We're going to hum like a bee.

All right?

Okay, so let's do this together. So, first thing we do is take our index finger, put it on top of your eyes. Then we take our middle finger, put it on the side of the nostrils. Your ring finger above your lips. Lips, and your small finger just on the side of your lips, like this. And you can gently now place your thumbs over your ears. Make sure you can still hear me. And now we're going to keep our eyes closed for the whole session. Let's take a slow deep breath in from the stomach, Through the nose. And now going to breathe slowly out through the nose with a humming bee sound. Keep your eyes closed. Just breathe normally. Now let's take another slow, deep breath in from the stomach. Now fully put your thumbs in your ears. And breathe out through the nose with a humming sound. Breathe normally. Take your fingers, or rather your thumbs, out of your ear slightly so you can hear me. And let's take another slow, deep breath in from the belly, getting ready to put your thumbs fully into your ears to block out the external sounds. And breathe out slowly through the nose with a humming sound. Just keep your eyes closed, please, and let's just observe the sensations. Now we're going to do the same technique but with a smaller or shorter humming sound. So now a short breath in and a short humming out. Breathe in from the stomach, short breath, and breathe out with the humming sound, short. Mmm. Once again, just observing the sensations. Short, slow breath in, and breathing out with a humming sound, short. Mmm. Just observe the sensations. Another long, deep breath in. Closing your ears with your thumb and— keeping our eyes closed, let's relax our hands, your palms facing upwards. Notice the sensations and what is different, if anything. Gentle smile. Now, keeping your eyes closed, let's enjoy today's meditation.

Let's take a slow, deep breath in with a smile and breathe out through the mouth with a ha sound. Let's take another slow, deep breath in with a smile and breathe out with a ha sound. Let's breathe in again, and as we breathe out, let's whisper the word peace as we breathe out. Let's take another slow, deep breath in. Let's whisper the word peace as we breathe out. Whenever your mind is busy, if your mind wanders, it's perfectly okay. There's nothing wrong with having a busy mind. You can simply bring your beloved mind back to your breathing. Peace means there's nothing we want right now. There's nothing we have to do right now. We can let go of all our worries. Peace is all we really want deep down. Become aware of where you are right now. And feel at peace with the place and the sounds where you're sitting. Let's pay attention to our body. Feel any tension in your muscles and be at peace with any sensations in your body. Let's take a slow, deep breath in with a smile and breathe out and relax, relaxing your body even more. Peaceful awareness gradually dissolves the tension in the body and the tension in the mind. Become aware of any thoughts and feelings in your mind. We are at peace with all our thoughts and feelings right now. We can observe our thoughts and feelings with wonderment. We can smile at our dear beloved mind, letting our mind do whatever it wants to do. Being at peace with our own mind. Take a slow, deep breath in now. And as you breathe out, let go of the thoughts in your mind. Peace is our very nature. Our consciousness is peace itself. Honor the peace within you. Bring your attention to your breath now. Going in and out. Notice the peace in your breath. Any unpleasant thoughts and emotions, if they come up, we can just observe our breath and the peace in our breath. You have now reached the 10-minute mark of our meditation. When the mind wanders, that's okay. Slowly and gently Bring your beloved mind back to your breath. When we are more peaceful, we radiate that peace into the environment around us. Feel the warmth radiating around your body. Feel the peaceful presence of your breath right now. You are peace. Your consciousness is peace. Feel the peace of not needing to do anything right now.

Our nature is to be peace.

And now let's take a slow, deep breath in with a smile and breathe out. Let's take another slow, deep breath in, and as you breathe out, feel the peace all around you. You have now reached the 20-minute mark of our meditation.

Keeping our eyes closed, we've now reached the 30-minute mark of our meditation. So let's take a big energizing breath in from our belly and breathe out with a big smile. Through the nose. Another deep energizing breath in and let go. And when you feel ready, when you feel complete, you can just gently Open your eyes. So welcome back, everybody. Hope you enjoyed today's meditation and breathing session. And of course, we'd love for you to invite your friends, your family, work colleagues, fellow students to these daily events. Please do let them know about them. And of course, this supports our vision of creating a healthier, happier planet. So thank you for watching, and we'll see you again tomorrow.

Hello and welcome to today's journaling and gratitude session. So firstly, let's take a soft, deep breath in and exhale out. In today's journaling, let's first of all write down 3 things that we're grateful for. So we can take our journal, and once again, we don't want to make these things just a list of items, but instead 3 experiences that we've had today or over this week. Maybe a situation, maybe a nice interaction with somebody, or something that we're just grateful for in life in general, but really understanding why we're grateful for it. So let's write those 3 things down in our journal now. How are you getting on? Have you completed your 3 things that you're grateful for? So one of mine here is I'm very grateful to be able to see the sunset today, uh, and really appreciating nature and being able to do my job in nature, which is a wonderful thing. So very grateful for that. So in today's session, we're going to be focusing on self-compassion. Now we know that self-compassion is a practice that is proven to reduce anxiety, soften self-criticism, and restore our emotional balance. Because you deserve gentleness. You deserve kindness, and you deserve your own understanding. So here's today's journal prompt: If I could speak gently to myself about today, what would I say? So imagine the tone you take with someone that you care for, that you're really patient with, and Often it's easier to care for and be patient and forgive others than it is ourselves, isn't it? So how would you speak to a friend who's having a challenge, or a family member? That tone of compassion. We're asking ourselves, if I could speak more gently to myself about today, what would I say? And if any harsh thoughts arise, you can simply Notice them and let them go and return to your gentler voice. So what comfort would you offer yourself? What would you acknowledge? What would you let go of and what would you release? So let's begin just free flow writing in a compassionate way to ourselves about today, about what we've been able handle. If we were being really supportive and loving and compassionate, what would we say to ourselves today? If we were talking to ourselves. Let's begin. How are you getting along? Have a look back over your words and let's read them out loud. Let them land. Let them soften something inside you. Because self-compassion is strength. It gives you strength. And you can return to that self-compassion whenever you need it. So let's read it out loud. How did that feel? It feels good. To instead of speaking to ourselves with a critical voice, to actually speak to ourselves with that love, that self-compassion, feeling that we are worthy and we deserve care, especially for ourselves. Now what I'd love us to do is to write down 5 qualities about ourselves that we are proud of. That self-compassion is there and it supports us in these qualities that we have. So think of 5 things, 5 qualities that you've had or you've displayed which you feel really good about, you feel really deserving of. Okay, so let's write those down. How are you getting on? Was that easy to think of 5 things or 5 qualities that you're great I'm grateful for. So let's read those out loud as well. So you can read your words and start with I am. So I am, in this example that I wrote down, I'm someone who's enthusiastic about supporting people with their health and well-being. That's something that I'm proud of. So read out loud, beginning with the words 'I am,' the 5 qualities that you've written down. How did that feel? Good, right? So let's make a commitment over the coming weeks that we choose to speak to ourselves with self-compassion. If that critical voice ever comes in, you can just return to this voice of self-compassion that you're doing great, You've done really well in difficult circumstances, and you've got this. So let's hold on to those lovely feelings of self-compassion over these coming weeks, and I look forward to seeing you for our journaling and gratitude sessions another time. And once again, please do invite your friends, your family to our sessions incredibly powerful to improve people's mental and physical health. So thank you for joining us today and see you next time. Bye!

Hi there, my name is Faye Jegede and I'm a qualified fitness trainer, and I have been for more than 10 years. I've put together 3 fantastic workouts for you to lift, tone, and shape your derrière. I've taken inspiration from dance, ballet, Pilates, and traditional sculpting moves. You're really going to feel the burn in this workout, but keep on going, and I promise you, your friends will soon be talking about your lovely, shapely derrière. Welcome to Cardio Beauty. In this section, I've devised a fun and effective dance workout to really help you shape your derrière. Let's get started. Now let's start with our feet hip-width apart, okay? Hands on the hips, and we're going to swing our hips, just warming up, okay? And we're doing this to get ourselves ready for the work to come. Now add your arms for me. Pretend you're swishing away water. Excellent, keep going. Now take the hands higher and wave it in the air.

Good.

Well done, and bring it down lower. Good, keep going, you're nearly there. Take it all the way up again and down. Excellent. Okay, back side to side, shake out those hands. Imagine you're in a club, this is a dance section, so I want you to turn up the music as high as you can and have fun in the home. Okay, are you ready? So now let's take the body down low because we're working our glutes all throughout this section. Okay, now we're going to do 8 punches with our arms. Okay, I'm going to count you in. Here you go, and punch that. 8, 7, 6, 5, 4, 3, good, 2, 1. Now take the legs up.

Good.

Okay, 4, 3, 2, 1. Now Brush off the dirt. 8, good. 4 more. 4, 3, 2, 1. Now come down and swing and swing. Good. So let's do these for 8, remember? Well done, you're halfway there now. 4, 3, 2, and 1. Excellent. Good, shake it out. Excellent, well done, guys. We're gonna do it again, okay? This is our warm-up. Shake it, shake it, shake it. I want to hear you say woohoo with me. We're in the park. Come on, guys, are you ready? 4, 3, 2, 1. Let's punch. 8, 7, 6, 5, punch. 4, 3, 2, take the knees up. 8, 7, good, 6, 5, 4, 3, 2, 1. Brush the dirt. 8, good, excellent. 4 more. Get all the dirt out. Good, go down, down and swing and swing, down and swing and swing. Good, swing and swing, down and swing and swing. 4 more. Well Well done, good. 2 more. Well done, well done, guys, you've done well. So now we're going to add on to everything, okay? We're going to do those moves again, we're going to add on to that, we're going to do something known as lunges, okay? So are we ready? From the top, let's start with our punches. 6, good, 5, 4, use those arms really tight, good, stay low, 8, bring the legs right up, good, 4, 3, 2, 1, brush the dirt, 8, 7, push it away, excellent, 4, 3, 2, 1, take it low and swing and swing. Squeeze your glutes as you're doing it. Excellent, wonderful. Now 4 more to go. 4, excellent. 3, you're nearly there, just 2 more. And 1. Good, lunge it forward. Now notice what I'm doing with my arms. Good. 3, 4. Take it to one side, use your arms. Now sit in deep into that. 2 more to go. Take it in front again for 4. Excellent. 3, bring those arms up. 2, right above your head. 1, other side for 4. Well done. 3, sit low. 2, 1. Woo! Dance it out! Yay! Shake the hands, wiggle the hips, do whatever you feel like you want to do, okay? We're having fun in the club here. So this dance workout, as I said, is really good for the glutes, so I want us to work hard. Let's do it all again from the top. Are you ready? Let's punch. 8, 7, 6, 5, 4, 3, 2, 1. Take it up with a knee.

Good.

Are you ready for more? 4, punch. 3, 2, 1. Brush the dirt off, brush. Excellent, very good. 4 more. 4, 3, 2. Take it down, here we go. Down and swing and swing. Down. Good, excellent. Well done at home. And you've got 4 more. 3, drawing the navel. 2, squeeze you blink. And lunge it right up in the air. Good, excellent. One more, turn to the side. 4, 3, 2, 1. Back in front. 4, 3, right up. 2, 1. One side. Good, keep those arms, sit down low. Yay, you've done well! Okay, let's add on with those. Okay, next what we're going to do— watch this first. Well, I'm going to show you what we're going to do. We're going to go kick and out and 2 at the back, and then drop down and swing our hips as well. So watch again. So kick Kick to the side, kick back 2 times, jump it down, and then swing like this 3 times. Okay, so I'll do it fast so you know. We go down and swing. Okay, let's add it all together. Okay, are we ready? From the top, we're adding on. Here we go. 4, 3, 2, 1. 1. Sit down low, punch it. 8, 7, 6, 5, 4, 3, 2, 1. Knees lift up. Good. Excellent. 4 more. 4, 3, 2, 1. Brush off the dirt, brush it off. Good. Use your arms. Excellent. 4 more. 4, 3, 2, 1, down and swing and swing, down and swing and swing, down. Good, excellent. 4 more. 4, good. 3, well done. 2, 1. Let's go with our lunges right in front. Lift up those arms. Good. One more here. Turn to the side. 4, 3, 2, 1. Back in front. 4, very good. 3, 2, 1. Again. 4, 3, 2. Excellent. 1. Ready for the legs? Kick it out and And swing and swing and swing. Excellent, that was 2. Good, 3. Good, that was 4. Good, keep going. That was 5. Use your arms if you need to for your balance. Yeah, that is 7. And now your last one. Excellent. Other side. Good. That's one. Use your arm. That's two. Squeeze your glutes when you go down. That's it. Three.

Good.

Excellent. Kick. You might find one side stronger than the other or weaker. That will fix it, but keep on going. You'll get there just like I did. Good. Woo! Jump it out for me. Excellent, that's really good. That's the end of your cardio booty. Well done.

Hello and welcome to today's breathing and meditation session. This technique is called the Brahmari Pranayama in the East, also known as the humming bee technique, and it's one of the most powerful breathing techniques I've encountered. And the scientific research shows that it increases heart rate variability, reduces stress, triggers the vagus nerve and the parasympathetic system, improves your sleep, most importantly reduces stress and anxiety. Just repeating it for a few minutes. So I really encourage you to practice this technique. So before you do this, let me just describe how it looks. We're going to essentially place our index finger over our eyes, but don't do that just yet. We're going to place our middle finger just on the side of the nose. We're going to place our ring finger above our lips, and we're going to place our small finger just under the side of the lips, like this.

Okay?

And then we're going to be putting our thumbs in our ears to block out the external external sound. All right? And then we're going to take a deep breath in, and then we're going to breathe out with a humming sound. We're going to hum like a bee.

All right?

Okay, so let's do this together. So, first thing we do is take our index finger, put it on top of your eyes. Then we take our middle finger, put it on the side of the nostrils. Your ring finger above your lip, lips, and your small finger just on the side of your lips, like this. And you can gently now place your thumbs over your ears. Make sure you can still hear me. And now we're going to keep our eyes closed for the whole session. Let's take a slow deep breath in from the stomach, Through the nose. And now I'm going to breathe slowly out through the nose with a humming bee sound. Keep your eyes closed. Just breathe normally. Now let's take another slow, deep breath in from the stomach. Now fully put your thumbs in your ears. And breathe out through the nose with a humming sound. Breathe normally. Stick your fingers, or rather your thumbs, out of your ear slightly so you can hear me. And let's take another slow deep breath in from the belly, getting ready to put your thumbs fully into your ears to block out the external sounds. And breathe out slowly through the nose with a humming sound. Just keep your eyes closed, please, and let's just observe the sensations Now we're going to do the same technique but with a smaller or shorter humming sound. So now a short breath in and a short humming out. Breathe in from the stomach, short breath, and breathe out with the humming sound, short. Mmm. Once again, just observing the sensations. Short, slow breath in, and breathing out with a humming sound, short. Mmm. Just observe the sensations. Another long, deep breath in. Closing your ears with your thumb and— Keeping our eyes closed, let's relax our hands, your palms facing upwards. Notice the sensations and what is different, if anything. Gentle smile. Now, keeping your eyes closed, let's enjoy today's meditation.

Let's take a slow, deep breath in with a smile and breathe out through the mouth with a ha sound. Let's take another slow, deep breath in with a smile and breathe out with a ha sound. Let's breathe in again, and as we breathe out, let's whisper the word peace as we breathe out. Let's take another slow, deep breath in. Let's whisper the word peace as we breathe out. Whenever your mind is busy, if your mind wanders, it's perfectly okay. There's nothing wrong with having a busy mind. You can simply bring your beloved mind back to your breathing. Peace means there's nothing we want right now. There's nothing we have to do right now. We can let go of all our worries. Peace is all we really want deep down. Become aware of where you are right now. And feel at peace with the place and the sounds where you're sitting. Let's pay attention to our body. Feel any tension in your muscles and be at peace with any sensations in your body. Let's take a slow, deep breath in with a smile and breathe out and relax, relaxing your body even more. Peaceful awareness gradually dissolves the tension in the body and the tension in the mind. Become aware of any thoughts and feelings in your mind. We are at peace with all our thoughts and feelings right now. We can observe our thoughts and feelings with wonderment. We can smile at our dear beloved mind, letting our mind do whatever it wants to do. Being at peace with our own mind. Take a slow, deep breath in now. And as you breathe out, let go of the thoughts in your mind. Peace is our very nature. Our consciousness is peace itself. Honor the peace within you. Bring your attention to your breath now. Going in and out. Notice the peace in your breath. Any unpleasant thoughts and emotions, if they come up, we can just observe our breath and the peace in our breath. You have now reached the 10-minute mark of our meditation. When the mind wanders, that's okay. Slowly and gently Bring your beloved mind back to your breath. When we are more peaceful, we radiate that peace into the environment around us. Feel the warmth radiating around your body. Feel the peaceful presence of your breath right now. You are peace. Your consciousness is peace. Feel the peace of not needing to do anything right now.

Our nature is to be peace.

And now let's take a slow, deep breath in with a smile and breathe out. Let's take another slow, deep breath in, and as you breathe out, feel the peace all around you. You have now reached the 20-minute mark of our meditation.

Keeping our eyes closed, we've now reached the 30-minute mark of our meditation. So let's take a big energizing breath in from our belly and breathe out with a big smile. Through the nose. Another deep energizing breath in and let go. And when you feel ready, when you feel complete, you can just gently Open your eyes. So welcome back, everybody. Hope you enjoyed today's meditation and breathing session. And of course, we'd love for you to invite your friends, your family, work colleagues, fellow students to these daily events. Please do let them know about them. And of course, this supports our vision of creating a healthier, happier planet. So thank you for watching, and we'll see you again tomorrow.

Hello and welcome to today's journaling and gratitude session. So firstly, let's take a soft, deep breath in and exhale out. In today's journaling, let's first of all write down 3 things that we're grateful for. So we can take our journal, and once again, we don't want to make these things just a list of items, but instead 3 experiences that we've had today or over this week. Maybe a situation, maybe a nice interaction with somebody, or something that we're just grateful for in life in general, but really understanding why we're grateful for it. So let's write those 3 things down in our journal now. How are you getting on? Have you completed your 3 things that you're grateful for? So one of mine here is I'm very grateful to be able to see the sunset today and really appreciating nature and being able to do my job. In nature, which is a wonderful thing. So very grateful for that. So in today's session, we're going to be focusing on self-compassion. Now we know that self-compassion is a practice that is proven to reduce anxiety, soften self-criticism, and restore our emotional balance. Because you deserve gentleness. You deserve kindness and you deserve your own understanding. So here's today's journal prompt: If I could speak gently to myself about today, what would I say? So imagine the tone you take with someone that you care for, that you're really patient with and Often it's easier to care for and be patient and forgive others than it is ourselves, isn't it? So how would you speak to a friend who's having a challenge, or a family member? That tone of compassion. We're asking ourselves, if I could speak more gently to myself about today, what would I say? And if any harsh thoughts arise, you can simply Notice them and let them go and return to your gentler voice. So what comfort would you offer yourself? What would you acknowledge? What would you let go of and what would you release? So let's begin just free flow writing in a compassionate way to ourselves about today, about what we've been able handle. If we were being really supportive and loving and compassionate, what would we say to ourselves today? If we were talking to ourselves. Let's begin. How are you getting along? Have a look back over your words and let's read them out loud. Let them land. Let them soften something inside you. Because self-compassion is strength. It gives you strength. And you can return to that self-compassion whenever you need it. So let's read it out loud. How did that feel? It feels good. To instead of speaking to ourselves with a critical voice, to actually speak to ourselves with that love, that self-compassion, feeling that we are worthy and we deserve care, especially for ourselves. Now what I'd love us to do is to write down 5 qualities about ourselves that we are proud of. That self-compassion is there and it supports us in these qualities that we have. So think of 5 things, 5 qualities that you've had or you've displayed which you feel really good about, you feel really deserving of. Okay, so let's write those down. How are you getting on? Was that easy to think of 5 things or 5 qualities that you're great I'm grateful for. So let's read those out loud as well. So you can read your words and start with I am. So I am, in this example that I wrote down, I'm someone who's enthusiastic about supporting people with their health and well-being. That's something that I'm proud of. So read out loud, beginning with the words 'I am,' the 5 qualities that you've written down. How did that feel? Good, right? So let's make a commitment over the coming weeks that we choose to speak to ourselves with self-compassion. If that critical voice ever comes in, you can just return to this voice of self-compassion that you're doing great, You've done really well in difficult circumstances, and you've got this. So let's hold on to those lovely feelings of self-compassion over these coming weeks, and I look forward to seeing you for our journaling and gratitude sessions another time. And once again, please do invite your friends, your family to our sessions incredibly powerful to improve people's mental and physical health. So thank you for joining us today and see you next time. Bye!

Hi there, my name is Faye Jegede and I'm a qualified fitness trainer, and I have been for more than 10 years. I put together 3 fantastic workouts for you to lift, tone, and shape your derrière. I've taken inspiration from dance, ballet, Pilates, and traditional sculpting moves. You're really going to feel the burn in this workout, but keep on going, and I promise you, your friends will soon be talking about your lovely, shapely derrière. Welcome to Cardio Beauty. In this section, I've devised a fun and effective dance workout to really help you shape your derrière. Let's get started. Now let's start with our feet hip-width apart, okay? Hands on the hips, and we're going to swing our hips, just warming up, okay? And we're doing this to get ourselves ready for the work to come. Now add your arms for me. Pretend you're swishing away water. Excellent, keep going. Now take the hands higher and wave it in the air. Good. Well done, and bring it down lower. Good, keep going, you're nearly there. Take it all the way up again and down. Excellent. Okay, back side to side, shake out those hands. Imagine you're in a club. This is a dance section, so I want you to turn up the music as high as you can and have fun in the home. Okay, are you ready? So now let's take the body down low because we're working our glutes all throughout this section. Okay, now we're gonna do 8 punches with our arms. Okay, I'm gonna count you in. Here you go, and punch at 8, 7, 6, 5, 4, 3, good, 2, 1. Now take the legs up. Good. Okay, 4, 3, 2, 1. Now Brush off the dirt. 8, good. 4 more. 4, 3, 2, 1. Now come down and swing and swing. Good. So let's do these for 8, remember? Well done, you're halfway there now. 4, 3, 2, and 1. Excellent. Good, shake it out. Excellent, well done, guys. We're gonna do it again, okay? This is our warm-up. Shake it, shake it, shake it. I want to hear you say woohoo with me. We're in the park. Come on, guys, are you ready? 4, 3, 2, 1. Let's punch. 8, 7, 6, 5, punch. 4, 3, 2, take the knees up. 8, 7, good, 6, 5, 4, 3, 2, 1. Brush the dirt. 8, good, excellent. 4 more. Get all the dirt out. Good, go down, down, and swing and swing, down and swing and swing. Good, swing and swing, down and swing and swing. 4 more. Well done, good. 2 more. Well done, well done guys, you've done well. So now we're going to add on to everything, okay? We're going to do those moves again, we're going to add on to that, we're going to do something known as lunges, okay? So are we ready? From the top, let's start with our punches. 6, good, 5, 4, use those arms really tight, good, stay low, 8, bring the legs right up, good, 4, 3, 2, 1, brush the dirt, 8, 7, push it away, excellent, 4, 3, 2, 1, take it low and swing and swing. Squeeze your glutes as you're doing it. Excellent, wonderful. Now 4 more to go. 4, excellent. 3, you're nearly there, just 2 more. And 1. Good, lunge it forward. Now notice what I'm doing with my arms. Good. 3, 4. Take it to one side, use your arms. Now sit in deep into that. 2 more to go. Take it in front again for 4. Excellent. 3, bring those arms up. 2, right above your head. 1, other side for 4. Well done. 3, sit low. 2, 1. Woo! Dance it out! Yay! Shake the hands, wiggle the hips, do what whatever you feel like you want to do, okay? We're having fun in the club here. So this dance workout, as I said, is really good for the glutes, so I want us to work hard. Let's do it all again from the top. Are you ready? Let's punch. 8, 7, 6, 5, 4, 3, 2, 1. Take it up with a knee.

Good.

Are you ready for more? 4, punch. 3, 2, 1. Brush the dirt off. Brush. Excellent. Very good. 4 more. 4, 3, 2. Take it down. Here we go. Down and swing and swing. Down. Good. Excellent. Well done at home. And you've got 4 more. 3. Drawing the navel. 2. Squeeze your glutes. And lunge it right up in the air. Good, excellent. One more, turn to the side. 4, 3, 2, 1. Back in front. 4, 3, right up. 2, 1. One side. Good girl, keep those arms. Sit down low. Yay, you've done well! Okay, let's add on with those. Okay, next what we're going to do— watch this first. What I'm going to show you, what we're going to do, we're going to go kick and out and 2 at the back, and then jump down and swing our hips as well. So watch again. So kick Kick to the side, kick back 2 times, jump it down, and then swing like this 3 times. Okay, so I'll do it fast so you know. We go down and swing. Okay, let's add it all together. Okay, are we ready? From the top, we're adding on. Here we go. 4, 3, 2, 1.

1.

Sit down low, punch it. 8, 7, 6, 5, 4, 3, 2, 1. Knees lift up.

Good.

Excellent.

4 more.

4, 3, 2, 1. Brush off the dirt, brush it off. Good. Use your arms. Excellent. 4 more. 4, 3, 2, 1, down and swing and swing, down and swing and swing, down. Good, excellent. 4 more. 4, good. 3, well done. 2, 1. Let's go with our lunges right in front. Lift up those arms. Good. One more here. Turn to the side. 4, 3, 2, 1. Back in front. 4, very good. 3, 2, 1. Again. 4, 3, 2. Excellent. 1. Ready for the legs? Kick it out and Swing and swing and swing and swing. Excellent, that was 2. Good, 3. Good, that was 4. Good, keep going. That was 5. Use your arms if you need to for your balance. Yeah, that's 7. And now your last one. Excellent. Other side.

Good.

That's one. Use your arm. That's two. Squeeze your glutes when you go down. That's it. Three. Good. Excellent. Kick. You might find one side stronger than the other or weaker. That was it, but keep on going. You'll get there just like I did. Good. Woo! Jump it out for me. Excellent, that's really good. That's the end of your cardio booty. Well done.

Hello and welcome to today's breathing and meditation session. This technique is called the Brahmari Pranayama in the East, also known as the humming bee technique, and it's one of the most powerful breathing techniques I've encountered. And the scientific research shows that it increases heart rate variability, reduces stress, triggers the vagus nerve and the parasympathetic system, improves your sleep, most importantly reduces stress and anxiety. Just repeating it for a few minutes. So I really encourage you to practice this technique. So before you do this, let me just describe how it looks. We're going to essentially place our index finger over our eyes, but don't do that just yet. We're going to place our middle finger just on the side of the nose. We're going to place our ring finger above our lips, and we're going to place our small finger just under the side of the lips, like this.

Okay?

And then we're going to be putting our thumbs in our ears to block out the external sound.

All right?

And then we're going to take a deep breath in, and then we're going to breathe out with a humming sound. We're going to hum like a bee.

All right?

Okay, so let's do this together. So, first thing we do is take our index finger, put it on top of your eyes. Then we take our middle finger, put it on the side of the nostrils. Your ring finger above your lip. Lips, and your small finger just on the side of your lips, like this. And you can gently now place your thumbs over your ears. Make sure you can still hear me. And now we're going to keep our eyes closed for the whole session. Let's take a slow deep breath in from the stomach, Through the nose. And now I'm going to breathe slowly out through the nose with a humming bee sound. Keep your eyes closed. Just breathe normally. Now let's take another slow, deep breath in from the stomach. Now fully put your thumbs in your ears. And breathe out through the nose with a humming sound. Breathe normally. Take your fingers, or rather your thumbs, out of your ear slightly so you can hear me. And let's take another slow, deep breath in from the belly, getting ready to put your thumbs fully into your ears to block out the external sounds. And breathe out slowly through the nose with a humming sound. Just keep your eyes closed, please, and let's just observe the sensations. Now we're going to do the same technique but with a smaller or shorter humming sound. So now a short breath in and a short humming out. Breathe in from the stomach, short breath, and breathe out with the humming sound, short. Mmm. Once again, observing the sensations. Short, slow breath in, and breathing out with a humming sound, short. Mmm. Just observe the sensations. Another long, deep breath in. Closing your ears with your thumb and— keeping our eyes closed, let's relax our hands, your palms facing upwards. Notice the sensations and what is different, if anything. Gentle smile. Now, keeping your eyes closed, let's enjoy today's meditation.

Let's take a slow, deep breath in with a smile and breathe out through the mouth with a ha sound. Let's take another slow, deep breath in with a smile and breathe out with a ha sound. Let's breathe in again, and as we breathe out, let's whisper the word peace as we breathe out. Let's take another slow, deep breath in. Let's whisper the word peace as we breathe out. Whenever your mind is busy, if your mind wanders, it's perfectly okay. There's nothing wrong with having a busy mind. You can simply bring your beloved mind back to your breathing. Peace means there's nothing we want right now. There's nothing we have to do right now. We can let go of all our worries. Peace is all we really want deep down. Become aware of where you are right now. And feel at peace with the place and the sounds where you're sitting. Let's pay attention to our body. Feel any tension in your muscles and be at peace with any sensations in your body. Let's take a slow, deep breath in with a smile and breathe out and relax, relaxing your body even more. Peaceful awareness gradually dissolves the tension in the body and the tension in the mind. Become aware of any thoughts and feelings in your mind. We are at peace with all our thoughts and feelings right now. We can observe our thoughts and feelings with wonderment. We can smile at our dear beloved mind, letting our mind do whatever it wants to do. Being at peace with our own mind. Take a slow, deep breath in now. And as you breathe out, let go of the thoughts in your mind. Peace is our very nature. Our consciousness is peace itself. Honor the peace within you. Bring your attention to your breath now. Going in and out. Notice the peace in your breath. Any unpleasant thoughts and emotions, if they come up, we can just observe our breath and the peace in our breath. You have now reached the 10-minute mark of our meditation. When the mind wanders, that's okay. Slowly and gently Bring your beloved mind back to your breath. When we are more peaceful, we radiate that peace into the environment around us. Feel the warmth radiating around your body. Feel the peaceful presence of your breath right now. You are peace. Your consciousness is peace. Feel the peace of not needing to do anything right now.

Our nature is to be peace.

And now let's take a slow, deep breath in with a smile and breathe out. Let's take another slow, deep breath in, and as you breathe out, feel the peace all around you. You have now reached the 20-minute mark of our meditation.

Keeping our eyes closed, we've now reached the 30-minute mark of our meditation. So let's take a big energizing breath in from our belly and breathe out with a big smile. Through the nose. Another deep energizing breath in and let go. And when you feel ready, when you feel complete, you can just gently Open your eyes. So welcome back, everybody. Hope you enjoyed today's meditation and breathing session. And of course, we'd love for you to invite your friends, your family, work colleagues, fellow students to these daily events. Please do let them know about them. And of course, this supports our vision of creating a healthier, happier planet. So thank you for watching, and we'll see you again tomorrow.

Hello and welcome to today's journaling and gratitude session. So firstly, let's take a soft, deep breath in and exhale out. In today's journaling, let's first of all write down 3 things that we're grateful for. So we can take our journal, and once again, we don't want to make these things just a list of items, but instead 3 experiences that we've had today or over this week. Maybe a situation, maybe a nice interaction with somebody, or something that we're just grateful for in life in general, but really understanding why we're grateful for it. So let's write those 3 things down in our journal now. How are you getting on? Have you completed your 3 things that you're grateful for? So one of mine here is I'm very grateful to be able to see the sunset today and really appreciating nature and being able to do my job. In nature, which is a wonderful thing. So very grateful for that. So in today's session, we're going to be focusing on self-compassion. Now we know that self-compassion is a practice that is proven to reduce anxiety, soften self-criticism, and restore our emotional balance. Because you deserve gentleness. You deserve kindness, and you deserve your own understanding. So here's today's journal prompt: If I could speak gently to myself about today, what would I say? So imagine the tone you take with someone that you care for, that you're really patient with and Often it's easier to care for and be patient and forgive others than it is ourselves, isn't it? So how would you speak to a friend who's having a challenge, or a family member? That tone of compassion. We're asking ourselves, if I could speak more gently to myself about today, what would I say? And if any harsh thoughts arise, you can simply Notice them and let them go and return to your gentler voice. So what comfort would you offer yourself? What would you acknowledge? What would you let go of and what would you release? So let's begin just free flow writing in a compassionate way to ourselves about today, about what we've been able to handle. If we were being really supportive and loving and compassionate, what would we say to ourselves today? If we were talking to ourselves. Let's begin. How are you getting along? Have a look back over your words and let's read them out loud. Let them land. Let them soften something inside you. Because self-compassion is strength. It gives you strength. And you can return to that self-compassion whenever you need it. So let's read it out loud. How did that feel? It feels It's good to, instead of speaking to ourselves with a critical voice, to actually speak to ourselves with that love, that self-compassion, feeling that we are worthy and we deserve care, especially for ourselves. Now what I'd love us to do is to write down 5 qualities about ourselves that we are proud of. That self-compassion is there and it supports us in these qualities that we have. So think of 5 things, 5 qualities that you've had or you've displayed which you feel really good about, you feel really deserving of. Okay, so let's write those down. How you getting on? Was that easy to think of 5 things or 5 qualities that you're grateful for. So let's read those out loud as well. So you can read your words and start with 'I am.' So, 'I am'— in this example that I wrote down, 'I'm someone who's enthusiastic about supporting people with their health and well-being.' That's something that I'm proud of. So read out loud, beginning with the words 'I am,' the 5 qualities that you've written down. How did that feel? Good, right? So let's make a commitment over the coming weeks that we choose to speak to ourselves with self-compassion. If that critical voice ever comes in, you can just return to this voice of self-compassion. That you're doing great. You've done really well in difficult circumstances and you've got this. So let's hold on to those lovely feelings of self-compassion over these coming weeks. And I look forward to seeing you for our journaling and gratitude sessions another time. And once again, please do invite your friends, your family to our sessions. Incredibly powerful to improve people's mental and physical health. So thank you for joining us today and see you next time. Bye!

Hi there, my name is Faye Jegede and I'm a qualified fitness trainer and I have been for more than 10 years. I've put together 3 fantastic workouts for you to lift, tone, and shape your derrière. I've taken inspiration from dance, ballet, Pilates, and traditional sculpting moves. You're really going to feel the burn in this workout, but keep on going, and I promise you, your friends will soon be talking about your lovely, shapely derrière. Welcome to Cardio Beauty. In this section, I've devised a fun and effective dance workout to really help you shape your derrière. Let's get started. Now let's start with our feet hip-width apart, okay? Hands on the hips, and we're going to swing our hips, just warming up, okay? And we're doing this to get ourselves ready for the work to come. Now add your arms for me. Pretend you're swishing away water. Excellent, keep going. Now take the hands higher and wave it in the air.

Good.

Well done, and bring it down lower. Good, keep going, you're nearly there. Take it all the way up again and down. Excellent. Okay, back side to side, shake out those hands. Imagine you're in a club, this is a dance section, so I want you to turn up the music as high as you can and have fun in the home. Okay, are you ready? So now let's take the body down low because we're working our glutes all throughout this section. Okay, now I'm going to do 8 punches with our arms. Okay, I'm going to count you in. Here you go, and punch out. 8, 7, 6, 5, 4, 3, good, 2, 1. Now take the legs up. Good. Okay, 4, 3, 2, 1. Now brush off the dirt. 8, good. 4 more. 4, 3, 2, 1. Now come down and swing and swing. Good. So let's do these for 8, remember? Well done, you're halfway there now. 4, 3, 2, and 1. Excellent. Good, shake it out. Excellent, well done, guys. We're gonna do it again, okay? This is our warm-up. Shake it, shake it, shake it. I want to hear you saying woohoo with me. We're in the park. Come on, guys, are you ready? 4, 3, 2, 1. Let's punch. 8, 7, 6, 5, punch. 4, 3, 2, take the knees up. 8, 7, good, 6, 5, 4, 3, 2, 1. Brush the dirt. 8, good, excellent. 4 more, get all the dirt out. Good, go down, down, and swing and swing, down and swing and swing. Good, swing and swing, down and swing and swing. 4 more. Well done, good. 2 more. Well done, well done, guys, you've done well. So now we're going to add on to everything, okay? We're going to do those moves again, we're going to add on to that, we're going to do something known as lunges, okay? So are we ready? From the top, let's start with our punches. 6, good. 5, 4, use your arms really tight. Good, stay low. 8, bring the legs right up. Good. 4, 3, 2, 1, brush the dirt. 8, 7, push it away. Excellent. 4, 3, 2, 1, take it low and swing and swing. Squeeze your glutes as you're doing it. Excellent, wonderful. Now 4 more to go. 4, excellent. 3, you're nearly there, just 2 more. And 1. Good, lunge it forward. Now notice what I'm doing with my arms. Good. 3, 4. Take it to one side, use your arms. Now sitting Deep into that. 2 more to go. Take it in front again for 4. Excellent. 3, bring those arms up. 2, right above your head. 1, other side for 4. Well done. 3, sit low. 2, 1. Woo! Dance it out! Yay! Shake the hands, wiggle the hips. Do whatever you feel like you want to do, okay? We're having fun in the club here. So this dance workout, as I said, is really good for the glutes, so I want us to work hard. Let's do it all again from the top. Are you ready? Let's punch. 8, 7, 6, 5, 4, 3, 2, 1. Take it up with a knee.

Good.

Are you ready for more? 4, punch. 3, 2, 1. Brush the dirt off, brush. Excellent, very good. 4 more. 4, 3, 2, take it down. Here we go, down and swing and swing down. Good, excellent. Well done at home. And you've got 4 more. 3, drawing the navel. 2, Squeeze your glutes. 1, and lunge it right up in the air.

Good.

Excellent. Now one more time to the side. 4, 3, 2, 1. Back in front. 4, 3, right up. 2, 1. One Yeah, keep those arms. Sit down low. Yay, you've done well! Okay, let's add on with those. Okay, next what we're going to do— watch this first. What I'm going to show you, what we're going to do, we're going to go kick and out and 2 at the back, and then drop down and swing our hips as well. So watch again. So Kick forward, kick to the side, kick back 2 times, jump it down, and then swing like this 3 times. Okay, so I'll do it fast so you know. We go down and swing. Okay, let's add it all together. Okay, are we ready? From the top, we're adding on. Here we go. 4, 3, 2, 1, sit down low, punch it. 8, 7, 6, 5, 4, 3, 2, 1. Knees lift up. Good, excellent. 4 more. 4, 3, 2, 1. Brush off the dirt, brush it off. Good, use your arms. Excellent. 4 more. 4, 3, 2, 1, down and swing and swing, down and swing and swing, down. Good, excellent. 4 more. 4, good. 3, well done. 2, 1. Let's go with our lunges right in front. Lift up those arms. Good. One more here. Turn to the side. 4, 3, 2, 1. Back in front. 4, very good. 3, 2, 1. Again. 4, 3, 2. Excellent. 1. Ready for the legs? Kick it out. And swing and swing and swing and swing. Excellent, that was 2. Good, 3. Good, that was 4. Good, keep going. That was 5. Use your arms if you need to for your balance. Good, that was 7. And now your last one. Excellent.

Other side. Good.

That's 1. Use your arm. That's 2. Squeeze your glutes when you go down. That's it. 3. Good. Excellent. Kick. You might find one side side stronger than the other, or weaker. That was 6, but keep on going. You'll get there just like I did. Good. Woo! Jump it out for me. Excellent, that was really good. That's the end of your cardio duty. Well done.

Hello and welcome to today's breathing and meditation session. This technique is called the Brahmari Pranayama in the East, also known as the humming bee technique, and it's one of the most powerful breathing techniques I've encountered. And the scientific research shows that it increases heart rate variability, reduces stress, triggers the vagus nerve and the parasympathetic system, improves your sleep, most importantly reduces stress and anxiety. Just repeating it for a few minutes. So I really encourage you to practice this technique. So before you do this, let me just describe how it looks. We're going to essentially place our index finger over our eyes, but don't do that just yet. We're going to place our middle finger just on the side of the nose. We're going to place our ring finger above our lips, and we're going to place our small finger just under the side of the lips, like this.

Okay?

And then we're going to be putting our thumbs in our ears to block out the external external sound. All right? And then we're going to take a deep breath in, and then we're going to breathe out with a humming sound. We're going to hum like a bee.

All right?

Okay, so let's do this together. So, first thing we do is take our index finger, put it on top of your eyes. Then we take our middle finger, put it on the side of the nostrils. Your ring finger above your lip. Lips, and your small finger just on the side of your lips, like this. And you can gently now place your thumbs over your ears. Make sure you can still hear me. And now we're going to keep our eyes closed for the whole session. Let's take a slow deep breath in from the stomach, Through the nose. And now I'm going to breathe slowly out through the nose with a humming bee sound. Keep your eyes closed. Just breathe normally. Now let's take another slow, deep breath in from the stomach. Now fully put your thumbs in your ears. And breathe out through the nose with a humming sound. Breathe normally. Stick your fingers, or rather your thumbs, out of your ear slightly so you can hear me. And let's take another slow deep breath in from the belly, getting ready to put your thumbs fully into your ears to block out the external sounds. And breathe out slowly through the nose with a humming sound. Just keep your eyes closed, please, and let's just observe the sensations. Now we're going to do the same technique but with a smaller or shorter humming sound. So now a short breath in and a short humming out. Breathe in from the stomach, short breath, and breathe out with the humming sound, short. Mmm. Once again, just observing the sensations. Short, slow breath in, and breathing out with a humming sound, short. Mmm. Just observe the sensations. Another long, deep breath in. Closing your ears with your thumb and— keeping our eyes closed, let's relax our hands, your palms facing upward. Notice the sensations and what is different, if anything. Gentle smile. Now, keeping your eyes closed, let's enjoy today's meditation.

Let's take a slow, deep breath in with a smile and breathe out through the mouth with a ha sound. Let's take another slow, deep breath in with a smile and breathe out with a ha sound. Let's breathe in again, and as we breathe out, let's whisper the word peace as we breathe out. Let's take another slow, deep breath in. Let's whisper the word peace as we breathe out. Whenever your mind is busy, if your mind wanders, it's perfectly okay. There's nothing wrong with having a busy mind. You can simply bring your beloved mind back to your breathing. Peace means there's nothing we want right now. There's nothing we have to do right now. We can let go of all our worries. Peace is all we really want deep down. Become aware of where you are right now. And feel at peace with the place and the sounds where you're sitting. Let's pay attention to our body. Feel any tension in your muscles and be at peace with any sensations in your body. Let's take a slow, deep breath in with a smile and breathe out and relax, relaxing your body even more. Peaceful awareness gradually dissolves the tension in the body and the tension in the mind. Become aware of any thoughts and feelings in your mind. We are at peace with all our thoughts and feelings right now. We can observe our thoughts and feelings with wonderment. We can smile at our dear beloved mind, letting our mind do whatever it wants to do. Being at peace with our own mind. Take a slow, deep breath in now. And as you breathe out, let go of the thoughts in your mind. Peace is our very nature. Our consciousness is peace itself. Honor the peace within you. Bring your attention to your breath now. Going in and out. Notice the peace in your breath. Any unpleasant thoughts and emotions, if they come up, we can just observe our breath and the peace in our breath. You have now reached the 10-minute mark of our meditation. When the mind wanders, that's okay. Slowly and gently Bring your beloved mind back to your breath. When we are more peaceful, we radiate that peace into the environment around us. Feel the warmth radiating around your body. Feel the peaceful presence of your breath right now. You are peace. Your consciousness is peace. Feel the peace of not needing to do anything right now.

Our nature is to be peace.

And now let's take a slow, deep breath in with a smile and breathe out. Let's take another slow, deep breath in, and as you breathe out, feel the peace all around you. You have now reached the 20-minute mark of our meditation.

[MUSIC] Keeping our eyes closed, we've now reached the 30-minute mark of our meditation. So let's take a big energizing breath in from our belly and breathe out with a big smile. Through the nose. Another deep energizing breath in and let go. And when you feel ready, when you feel complete, you can just gently Open your eyes. So welcome back, everybody. Hope you enjoyed today's meditation and breathing session. And of course, we'd love for you to invite your friends, your family, work colleagues, fellow students to these daily events. Please do let them know about them. And of course, this supports our vision of creating a healthier, happier planet. So thank you for watching, and we'll see you again tomorrow.

Hello and welcome to today's journaling and gratitude session. So firstly, let's take a soft, deep breath in and exhale out. In today's journaling, let's first of all write down 3 things that we're grateful for. So we can take our journal, and once again, we don't want to make these things just a list of items, but instead 3 experiences that we've had today or over this week. Maybe a situation, maybe a nice interaction with with somebody, or something that we're just grateful for in life in general, but really understanding why we're grateful for it. So let's write those 3 things down in our journal now. How are you getting on? Have you completed your 3 things that you're grateful for? So one of mine here is I'm very grateful to be able to see the sunset today, uh, and really appreciating nature and being able to do my job in nature, which is a wonderful thing. So very grateful for that. So in today's session, we're going to be focusing on self-compassion. Now we know that self-compassion is a practice that is proven to reduce anxiety, soften self-criticism, and restore our emotional balance. Because you deserve gentleness. You deserve kindness, and you deserve your own understanding. So here's today's journal prompt: If I could speak gently to myself about today, what would I say? So imagine the tone you take with someone that you care for, that you're really patient with, and Often it's easier to care for and be patient and forgive others than it is ourselves, isn't it? So how would you speak to a friend who's having a challenge, or a family member? That tone of compassion. We're asking ourselves, if I could speak more gently to myself about today, what would I say? And if any harsh thoughts arise, you can simply Notice them and let them go and return to your gentler voice. So what comfort would you offer yourself? What would you acknowledge? What would you let go of and what would you release? So let's begin just free flow writing in a compassionate way to ourselves about today, about what we've been able handle. If we were being really supportive and loving and compassionate, what would we say to ourselves today? If we were talking to ourselves. Let's begin. How are you getting along? Have a look back over your words and let's read them out loud. Let them land. Let them soften something inside you. Because self-compassion is strength. It gives you strength. And you can return to that self-compassion whenever you need it. So let's read it out loud. How did that feel? It feels good. To instead of speaking to ourselves with a critical voice, to actually speak to ourselves with that love, that self-compassion, feeling that we are worthy and we deserve care, especially for ourselves. Now what I'd love us to do is to write down 5 qualities about ourselves that we are proud of. That self-compassion is there and it supports us in these qualities that we have. So think of 5 things, 5 qualities that you've had or you've displayed which you feel really good about, you feel really deserving of. Okay, so let's write those down. How are you getting on? Was that easy to think of 5 things or 5 qualities that you're grateful for. So let's read those out loud as well. So you can read your words and start with "I am." So, "I am," in this example that I wrote down, "I'm someone who's enthusiastic about supporting people with their health and well-being." That's something that I'm proud of. So read out loud, beginning with the words 'I am,' the 5 qualities that you've written down. How did that feel? Good, right? So let's make a commitment over the coming weeks that we choose to speak to ourselves with self-compassion. If that critical voice ever comes in, you can just return to this voice of self-compassion that you're doing great, You've done really well in difficult circumstances, and you've got this. So let's hold on to those lovely feelings of self-compassion over these coming weeks, and I look forward to seeing you for our journaling and gratitude sessions another time. And once again, please do invite your friends, your family to our sessions incredibly powerful to improve people's mental and physical health. So thank you for joining us today and see you next time. Bye!

Hi there, my name is Faye Jegede and I'm a qualified fitness trainer and I have been for more than 10 years. I put together 3 fantastic workouts for you to lift, tone, and shape your derrière. I've taken inspiration from dance, ballet, Pilates, and traditional sculpting moves. You're really going to feel the burn in this workout, but keep on going, and I promise you, your friends will soon be talking about your lovely, shapely derrière. Welcome to Cardio Beauty. In this section, I've devised a fun and effective dance workout to really help you shape your derrière. Let's get started. Now let's start with our feet hip-width apart, okay? Hands on the hips, and we're going to swing our hips, just warming up, okay? And we're doing this to get ourselves ready for the work to come. Now add your arms for me, pretend you're swishing away water. Excellent, keep going. Now take the hands higher and wave it in the air. Good. Well done, and bring it down lower. Good, keep going, you're nearly there. Take it all the way up again and down. Excellent. Okay, back side to side, shake out those hands. Imagine you're in a club. This is a dance section, so I want you to turn up the music as high as you can and have fun in the home. Okay, are you ready? So now let's take the body down low because we're working our glutes all throughout this section. Okay, now we're gonna do 8 punches with our arms. Okay, I'm gonna count you in. Here you go, and punch at 8, 7, 6, 5, 4, 3, good, 2, 1. Now take the legs up.

Good.

Okay, 4, 3, 2, 1. Now Brush off the dirt. 8, good. 4 more. 4, 3, 2, 1. Now come down and swing and swing. Good. So let's do these for 8, remember? Well done, you're halfway there now. 4, 3, 2, and 1. Excellent. Good, shake it out. Excellent, well done, guys. We're gonna do it again, okay? This is our warm-up. Shake it, shake it, shake it. I want to hear you say woohoo with me. We're in the park. Come on, guys, are you ready? 4, 3, 2, 1. Let's punch. 8, 7, 6, 5, punch. 4, 3, 2, take the knees up. 8, 7, good, 6, 5, 4, 3, 2, 1. Brush the dirt. 8, good, excellent. 4 more, get all the dirt out. Good, go down, down, and swing and swing, down and swing and swing. Good, swing and swing, down and swing and swing. 4 more. Well done, good. 2 more. Well done, well done, guys, you've done well. So now we're going to add on to everything, okay? We're going to do those moves again, we're going to add on to that, we're going to do something known as lunges, okay? So are we ready? From the top, let's start with our punches. 6, good, 5, 4, use those arms really tight, good, stay low, 8, bring the legs right up, good, 4, 3, 2, 1, brush the dirt, 8, 7, push it away, excellent, 4, 3, 2, 1, take it low and swing and swing. Squeeze your glutes as you're doing it. Excellent, wonderful. Now 4 more to go. 4, excellent. 3, you're nearly there, just 2 more. And 1. Good, lunge it forward. Now notice what I'm doing with my arms. Good. 3, 4. Take it to one side, use your arms. Now sitting Deep into that. 2 more to go. Take it in front again for 4. Excellent. 3, bring those arms up. 2, right above your head. 1, other side for 4. Well done. 3, sit low. 2, 1. Woo! Dance it out!

Yay!

Shake the hands, wiggle the hips. Do whatever you feel like you want to do, okay? We're having fun in the club here. So this dance workout, as I said, is really good for the glutes, so I want us to work hard. Let's do it all again from the top. Are you ready? Let's punch. 8, 7, 6, 5, 4, 3, 2, 1. Take it up with a knee. Good. Are you ready for more? 4, punch, 3, 2, 1. Brush the dirt off, brush. Excellent, very good. 4 more. 4, 3, 2, take it down. Here we go, down and swing and swing. Down. Good, excellent. Well done at home. And you've got 4 more. 3, drawing the navel. 2, Squeeze your glutes. 1, and lunges right up in the air. Good, excellent. Now one more, turn to the side. 4, 3, 2, 1. Back in front. 4, 3, right up. 2, 1. One 5. Yeah, keep those arms. Sit down low. Yay, you've done well! Okay, let's add on with those. Okay, next what we're going to do— watch this first. What I'm going to show you, what we're going to do, we're going to go kick and out and 2 at the back, and then jump down and swing as well. So watch again. So kick forward, kick to the side, Kick back 2 times, jump it down, and then swing like this 3 times. Okay, so I'll do it fast so you know. We go down and swing. Okay, let's add it all together. Okay, are we ready? From the top, we're adding on. Here we go. 4, 3, 2, 1. Sit down low, punch it. 8, 7, 6, 5, 4, 3, 2, 1. Knees lift up. Good. Excellent. 4 more. 4, 3, 2, 1. Brush off the dirt, brush it off. Good. Use your arms. Excellent.

4 more.

4, 3, 2, 1. Down. And bring your foot Swing down and swing and swing down. Good, excellent. 4 more. 4, good. 3, well done. 2, 1. Let's go with our lunges right in front. Lift up those arms.

Good.

One more here. Turn to the side. 4, 3 2, 1. Back in front. 4, very good. 3, 2, 1. Again. 4, 3, 2. Excellent. 1. Ready for the legs? Kick it out and swing and swing and swing and swing. Excellent. That was 2. Good. 3. Good. That was 4. Good, keep going. That was 5. Use your arms if you need to for your balance. Yeah, that's 7. And now your last one. Excellent. Other side.

Good.

That's one. Use your arm. That's two. Squeeze your glutes when you go down. That's it. Three. Good. Excellent. Kick. You might find one side stronger than the other, or weaker. That was 6, but keep on going. You'll get there just like I did. Good. Woo! Jump it out for me. Excellent, that's really good. That's the end of your cardio booty. Well done.

Hello and welcome to today's breathing and meditation session. This technique is called the Brahmari Pranayama in the East, also known as the humming bee technique, and it's one of the most powerful breathing techniques I've encountered. And the scientific research shows that it's increases heart rate variability, reduces stress, triggers the vagus nerve and the parasympathetic system, improves your sleep, most importantly reduces stress and anxiety. Just repeating it for a few minutes. So I really encourage you to practice this technique. So before you do this, let me just describe how it looks. We're going to essentially place our index finger over our eyes. But don't do that just yet. We're going to place our middle finger just on the side of the nose. We're going to place our ring finger above our lips. And we're going to place our small finger just under the side of the lips, like this.

Okay?

And then we're going to be putting our thumbs in our ears to block out the external sound. All right? And then we're going to take a deep breath in, and then we're going to breathe out with a humming sound. We're going to hum like a bee.

All right?

Okay, so let's do this together. So first thing we do is take our index finger, put it on top of your eyes. Then we take our middle finger, put it on the side of the nostrils. Your ring finger above your lips. And your small finger just on the side of your lips, like this. And you can gently now place your thumbs over your ears. Make sure you can still hear me. And now we're going to keep our eyes closed for the whole session. Let's take a slow deep breath in from the stomach Through the nose. And now I'm going to breathe slowly out through the nose with a humming bee sound. Keep your eyes closed. Just breathe normally. Now let's take another slow, deep breath in from the stomach. Now fully put your thumbs in your ears. And breathe out through the nose with a humming sound. Breathe normally. Stick your fingers, or rather your thumbs, out of your ear slightly so you can hear me. And let's take another slow, deep breath in from the belly, getting ready to put your thumbs fully into your ears to block out the external sounds, and breathe out slowly through the nose with a humming sound. Just keep your eyes closed, please, and let's just observe the sensations. Now we're going to do the same technique but with a smaller or shorter humming sound. So now a short breath in and a short humming out. Breathe in from the stomach, short breath, and breathe out with the humming sound, short. Mmm. Once again, just observing the sensations. Short, slow breath in, and breathing out with a humming sound, short. Mmm. Just observe the sensations. Another long, deep breath in. Closing your ears with your thumb and— keeping our eyes closed, let's relax our hands, your palms facing upwards. Notice the sensations and what is different, if anything. Gentle smile. Now, keeping your eyes closed, let's enjoy today's meditation.

Let's take a slow, deep breath in with a smile and breathe out through the mouth with a ha sound. Let's take another slow, deep breath in with a smile and breathe out with a ha sound. Let's breathe in again, and as we breathe out, let's whisper the word peace as we breathe out. Let's take another slow, deep breath in. Let's whisper the word peace as we breathe out. Whenever your mind is busy, if your mind wanders, it's perfectly okay. There's nothing wrong with having a busy mind. You can simply bring your beloved mind back to your breathing. Peace means there's nothing we want right now. There's nothing we have to do right now. We can let go of all our worries. Peace is all we really want deep down. Become aware of where you are right now. And feel at peace with the place and the sounds where you're sitting. Let's pay attention to our body. Feel any tension in your muscles and be at peace with any sensations in your body. Let's take a slow, deep breath in with a smile and breathe out and relax, relaxing your body even more. Peaceful awareness gradually dissolves the tension in the body and the tension in the mind. Become aware of any thoughts and feelings in your mind. We are at peace with all our thoughts and feelings right now. We can observe our thoughts and feelings with wonderment. We can smile at our dear beloved mind, letting our mind do whatever it wants to do. Being at peace with our own mind. Take a slow, deep breath in now. And as you breathe out, let go of the thoughts in your mind. Peace is our very nature. Our consciousness is peace itself. Honor the peace within you. Bring your attention to your breath now. Going in and out. Notice the peace in your breath. Any unpleasant thoughts and emotions, if they come up, we can just observe our breath and the peace in our breath. You have now reached the 10-minute mark of our meditation. When the mind wanders, that's okay. Slowly and gently Bring your beloved mind back to your breath. When we are more peaceful, we radiate that peace into the environment around us. Feel the warmth radiating around your body. Feel the peaceful presence of your breath right now. You are peace.

Your consciousness is peace.

Feel the peace of not needing to do anything right now.

Our nature is to be peace.

And now let's take a slow, deep breath in with a smile and breathe out. Let's take another slow, deep breath in, and as you breathe out, feel the peace all around you. You have now reached the 20-minute mark of our meditation.