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Hello First name / Friend,,
Today we’re back with members of the Chit Chat group in Leicester!

Join us for a FREE online workshop 💥 TODAY at 10AM 💥Community connector Bharti Mistry who supports the Chit Chat group will share more about today’s challenge and lead us through Pranayama breathing practice! Here she is to tell us more…

Today's challenge setters, the Chit Chat group, are a growing group of South Asian heritage women in Leicester, who gather on zoom, WhatsApp and in person to be creative, exercise, learn and Chit Chat. 64 Million Artists ran a creative workshop with the group, and today you’ll find one of the challenges created by them! Pictured below is the workshop in action, members of the group are sitting around tables in conversation and coming up with creative ideas.
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Practice the simple breathing technique 'pranayama'. 
Pranayama is breathing consciously and paying attention to the breath, which is something we can take for granted as it automatically happens. There are many types of pranayama, you could simply sit and focus on your breath, in and out, for a few moments. Bharti finds practicing pranayama a creative experience that inspires her day. How does it make you feel? 
One of the ways Bharti practices pranayama is with a technique called alternate nostril breathing - follow these steps to try it, if you would like to:
Sit in a quiet space where you will not be disturbed. Try to relax your face so there is no tension in the face muscles.
Using your right or left hand try alternate nostril breathing (the technique below is for using your right hand):
  • Close your right nostril with your thumb and breathe in deeply through the left nostril.
  • Close the left nostril with your ring finger and slowly breath out from the right nostril.
  • Breathe in deeply through the right nostril.
  • Repeat steps 8 more times, so you've done 9 rounds in total.
Remember - pranayama means to breathe consciously, and there are lots of ways to try out today’s challenge. How will you explore..?
Welsh Translation: 
Rho gynnig ar y dechneg anadlu syml 'pranayama'. 
Golyga pranayama anadlu'n ymwybodol gan dalu sylw i'r anadlu, sydd yn rhywbeth y gallwn fod yn ei gymryd yn ganiataol gan ei fod yn digwydd heb i ni orfod meddwl amdano. Mae llawer o fathau o pranayama - gallet jest eistedd a chanolbwyntio ar dy anadlu, i mewn ac allan, am ychydig funudau.
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"Notice how you feel. In my experience, your mind will be calmer and more centred."
How did you feel before practicing Pranayama, and how do you feel after?
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Share your response with friends and family and invite them to join in! 
Share your responses with #TheJanuaryChallenge #64MillionArtists on Instagram, Twitter and Facebook. 
Read our top tips for accessible sharing on social media here. 

A note from 64 Million Artists: 
There is no wrong or right way to take part in The January Challenge. People take part in all sorts of ways! Here are some examples: 
  • Sharing the challenges with your community group or workplace  and creating responses together
  • Creating a WhatsApp group with friends or family to share responses
  • Sharing responses on social media in our friendly Facebook Group, or on Twitter and Instagram with the hashtag #TheJanuaryChallenge
  • Individually, keeping responses to yourself 
Anything goes. 
There is no pressure to complete the challenge everyday of the month, if simply reading the prompt brings new thoughts each day, or you create a physical response 31 days of the month, we encourage you to take part in a way that works best for you!

See you tomorrow, 
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from the team at 64 Million Artists
P.s. Why not invite a friend to join The January Challenge and kickstart a little connection with others?